Are Your Hormones out of Whack?

If you stay up late, fall asleep in front of the TV, eat processed foods and sugar, your hormones are literally playing tricks on you.  Many hormones shape our appetite and hunger and there are several factors that affect these hormones and our response to them.   Here is some interesting information about the most common hunger and metabolic hormones, what they do and how to regulate them.

Insulin is responsible for regulating carbohydrate and fat metabolism in the body. Hyperinsulinemia (chronically high blood sugar) conditions are associated with almost every disease known!

If you want to improve your health and get ripped then you need to regulate the excess production of insulin in your body.  You can do this by matching the amount of good quality carbs you consume to your activity levels. The more active you are the more good carbs you should eat for energy and nutrients. Good carbs are sprouted or 100% whole grains, fruits, veggies, nuts and beans.  Our personal experience has been that many people do well eating between 50-150 grams of carbs per day and keep sugar intake to under 25 grams per day. Master your blood sugar by paying attention to your carb consumption.

Testosterone is a powerful hormone that can limit you from ever getting powerful and lean.   Both men and women need testosterone so don't be afraid of it.  Plus there are many more people with low testosterone levels then high levels.  You can increase your body’s production by performing 30 second bouts of high intensity interval exercises, adding heavier weights with exercises that utilize multiple muscle groups, ensuring you are eating a healthy diet, and avoiding mental stress.   We don’t recommend supplements without talking to a doctor.

Leptin regulates your appetite by signaling your body when to stop eating. The problem is that your body gets numb to this signal when you have excess fat on the body.  Leptin resistance is recognized when you never seem to have the full signal. You can fix this by sleeping over 7 hours per night, minimizing table sugar and processed food intake and by focusing on healthy fats and lean protein as the staples of your diet.

Ghrelin tells your brain that your stomach is empty and signals you to get food now.  The levels of secretion increase before eating and decrease after eating.  Recent studies have shown that an increased level of ghrelin favors the accumulation of abdominal fat, which is considered to be the most harmful.  As with Leptin, ensure you are getting adequate sleep and eating a well-balanced diet low in sugar and high in good carbs and quality protein.

Cortisol is a steroid hormone produced by the adrenal gland that increases as part of the body's response to stress. Most studies show that higher and prolonged levels of cortisol impair performance, suppress thyroid function, cause blood sugar imbalances, decrease muscle tissue, lower immunity and increase abdominal fat. Make sure you make stress relief an important part of your daily routine.  Try deep breathing exercises, mediate, yoga, increase aerobic exercise and get some sleep. 

Growth Hormone stimulates growth, cell reproduction and regeneration.  You have some control over it's effects through exercise. High intensity exercise that produces lactic acid has been shown to elevate Growth Hormone levels post workout. As with other hormones, get adequate sleep, eat high quality protein, ensure you are getting vitamin D, and lower your sugar intake.

The bottom line is this... Your hormones determine your body fat, your strength and your ability to recover!  Sleep at least 7 hours per night, eat well and get regular exercise.  If you are living well then your hormones should fall in line.  If you are still having trouble, or it has been a while since you visited the doctor, you may want to get a check-up to see what’s going on.  

“Let food be thy medicine and medicine be thy food”    ― Hippocrates

Need help getting those hormones under control and figuring out what to eat?  Our ONE Body Nutrition Consultation is a great place to start.  Take advantage of our special price of $69 and start your own journey to wellness.  Call 888-309-5311 or email info@onetrainingstudio.com to schedule today.