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Weight Management

Cortisol "Stress Hormone"

Cortisol effects almost every organ and tissue in the body. Assists in regulating- stress response, metabolism, blood pressure, blood sugar, and wake-sleep cycle. Both high and low levels can have negative effects on the body. The three types of stress that effect cortisol are: -Acute Stress- sudden danger within a short period of time such as- barely avoiding a car accident -Chronic Stress- when you experience ongoing frustrations/anxieties such as- difficult or frustrating occupation -Traumatic Stress- life-threatening level events that induce fear or feelings of helplessness such as- living through extreme weather events or wars. Some cases may also lead to PTSD When cortisol is released, it depletes our main energy storage (glycogen) to raise blood sugar, so we have energy to react to the stress. In the past, this was beneficial because stresses were more frequently caused from dangerous situations where we needed energy... not from long days of work. Because the energy isn’t burned off it is stored as fat and now that our glycogen stores are depleted, we feel tired and lethargic which leads to increased appetite/cravings causing weight gain.

Increased by:

o    Stress due to any of the 3 main types of stressors

   -Poor work conditions

   -Frequent stressful events

   -Experiencing traumatic events

o    Taking large amounts of corticosteroid medications

o    Poor sleep

​

Decreased by:

o    7-9 hours of quality sleep/night

o    Regular exercise

o    Limit stress

o    Deep breathing exercises

o    Enjoying life + laughter

o    Maintaining healthy relationships

Ghrelin "Hunger Hormone"

Ghrelin is produced in stomach and has stimulatory effects on food intake (i.e. MAKES YOU FEEL HUNGRY), fat deposition, and growth hormone release.  Also plays roles in blood glucose, muscle atrophy, bone metabolism, and cancer Increased levels can lead to increased hunger.

Increased by:

o    Lack of sleep

o    High fat diet

o    High sugar diet

o    Dehydration

o    Long periods w/out eating (empty stomach*)

o    Post-exercise

Decreased by:

o    Increase protein

o    Increase complex carbs

o    Increase fiber

o    7-9hours of sleep/night

o    Remain hydrated

o    Eating routinely

Leptin "Satiety Hormone"

Leptin helps to maintain bodyweight on a long-term basis. Your body will release leptin when you are “full” to help prevent overeating. The more profound effect it has is during weight loss. As adipose tissue (body fat) is decreased, leptin levels also decrease leading to increased hunger and appetite. Leptin resistance- a condition in which your brain does not respond normally to leptin, leading to hunger even when your body has sufficient fat stores. Decreased levels can lead to increased hunger.

•    Increased by:

o    Maintaining weight

o    7-9hours of sleep

o    Eating complex carbs

Decreased by:

o    Weight loss- made worse via chronic or rapid weight loss

o    Lack of sleep

o    Chronic inconsistent dieting

Thyroid Stimulating Hormone (TSH)

TSH regulates the body’s metabolic rate- the speed at which your body transforms the food you eat into energy and uses it. Also has effects on heart, digestion, muscle control, brain development, and bone maintenance. Too low of levels (hyperthyroidism) can result in rapid heartbeat (palpitations), anxiety, vision changes or bulging eyes, and/or moist skin. Too high of levels (hypothyroidism) can result in weight gain, fatigue “zombie-like state”, numbness, depression, low heart rate, unable to tolerate cold, and/or decreased sex drive.

Naturals ways to improve thyroid function

o    Elimination diets (this is individualized- dependent on thyroid problems, genetics, and other factors)

o    Getting enough healthy fats

    Minimum of 0.3g/lb BW a day

Muscle/Bone Health

Estrogen "Feminine Hormone"

Estrogen is most known for its role in reproductive health in women, however, it has effects on everyone involving cholesterol, blood sugar, bone density, muscle mass, and brain function. Having too high or too low levels of estrogen can have different negative for males and females, but some common ones amongst everyone include: too high- decreased sex drive, weight gain, and increased body fat; too low- decreased bone density, fatigue, drowsiness, general weakness, mood changes, and depression.

Natural ways to improve estrogen levels:

o    7-9hours of quality sleep

o    Manage stress

o    Regular exercise

o    Limit alcohol intake

o    Low sugar diet

o    Increase fiber

o    Increase healthy fats (olive oil, nuts, seeds, fish)

Growth Hormone "hGH"

Growth Hormone has two main functions: stimulate growth (mainly in children) and regulates metabolism- it also assists in regulating blood sugar levels. Too low of levels can result in increased bodyfat, increased risk of heart disease, and/or atrophied muscle/bones. •Increased by: oHealthy body fat % oIntermittent fasting oArginine, creatine, and/or beta alanine supplementation oReduced sugar intake oHigh Intensity exercise o7-9hours of quality sleep/night •Decreased by: oPoor sleep quality oobesity

Increased by:

o    Healthy body fat %

o    Intermittent fasting

o    Arginine, creatine, and/or beta alanine supplementation

o    Reduced sugar intake

o    High Intensity exercise

o    7-9hours of quality sleep/night

•    Decreased by:

o    Poor sleep quality

o    obesity

Decreased by:

o    Poor sleep quality

o    obesity

Testosterone "Masculine Hormone"

Testosterone plays many roles during fetal development, puberty, and adulthood. In adult males it effects sex drive, sperm production, red blood cell production, body fat, bone mass, muscle mass, and mood. LOW testosterone in males can result in: decreased sex drive, decreased energy, muscle atrophy, depression, weight gain, and low bone density. In adult females it effects cognitive function, bone density, sex drive, and mood. LOW testosterone in females can result in depression, low bone density, poor concentration, and low sex drive.

  • Increased by:

    • Physical activity

    • Resistance exercise

    • 7-9hours of sleep/night

    • Eat a balanced diet

      • Moderate-high protein

      • Healthy fats

      • Adequate daily vitamins (often in fruits/vegetables)

    • Lower stress

    • Exposure to sunlight

    • Minimize alcohol intake

    • Limit exposure to BPA chemicalas

  • Decreased by:

    • Poor sleep

    • Alcoholism

    • Sedentary lifestyle

    • obesity

QOL Improvement

Dopamine "Feel Good Hormone" "Reward System Hormone"

Dopamine many functions in the body including memory, movement, motivation, mood, attention, learning, sleep, arousal, and more. It gives you a sense of motivation and pleasure that can both positively and negatively affect an individual’s health. For example, working hard for a goal and accomplishing it often results in a dopamine release making us feel good and in return encouraging us to accomplish more goals. However, junk food and sugar also cause a dopamine release which can make us want more, especially when we are in depressed or negative states of mind. This can cause us to start eating junk food to make us feel better which can have a very negative impact on health both physically and negatively. It is also possible to have too high and too low levels of dopamine resulting in negative side effects

Increased by:

o    Consuming foods high in magnesium and tyrosine​

o    7-9hours of sleep

o    Doing things we enjoy or make us feel relaxed such as:

    Playing with pets

    Meditation

    Exercise

    Massage

    Going on a walk

    Reading

  • Sugar consumption

 Decreased by:

o    Stress

o    Drug abuse

o    Lack of sleep

Endorphins "Feel Good Hormone" "Pain Reliever Hormone"

Endorphins are released when your body feels pain or stress as well as pleasurable activities. They are mainly produced to help relieve pain, reduce stress, and improve mood. Endorphins block the nerve cells that receive pain signals to help you continue functioning even in painful or stressful situations. Too low of endorphins can result in depression, anxiety, body aches, weight gain, addiction, and trouble sleeping.

 Increased by:

o    Listening to your favorite song

o    Massage

o    Laughing

o    Doing things you enjoy

o    Exercise

o    Sex

o    Eating (this can be both good and bad)

Decreased by:

o    Poor sleep quality

o    Chronic pain

o    Self-harm

o    Exercise addiction (hours of exercise daily)

Insulin

The main function of insulin is to turn food into energy and moderate blood sugar levels. Glucose(sugar) is obtained via food (followed by an insulin release) then stored in the liver and muscles throughout the body. Think of insulin as the “key” that opens the “doors” of cells that need energy- once insulin opens the doors, glucose can go from your bloodstream to your cells and be broken down for energy. Without enough insulin blood glucose levels build up and can cause hyperglycemia which can lead to type 2 diabetes. However, glucose is not the only substance insulin is used to absorb... MANY vitamins and amino acids use the same “key/door” mechanism to get absorbed into the body which is why many medications, vitamins, and amino acids are suggested to be taken with meals. Because of this mechanism, insulin is known to be a very ANABOLIC hormone (promotes tissue growth); more absorption of nutrients lead to tissue repair and growth. Too much chronic release of insulin can lead to insulin resistance. This is where the body needs more insulin to remove glucose from the blood as well as absorb other nutrients. This can lead to many problems including diabetes, metabolic syndrome, heart disease, neuropathy, and other conditions. If this worsens then insulin will have to be taken supplementally via a shot or insulin pump. Insulin is a very beneficial hormone for the body, but a LOWER production of insulin means our body can use it more effectively allowing us to use it to our advantage.

 Increased by (increased insulin resistance):

o    Sedentary lifestyle

o    High sugar diets

o    Chronic overeating

o    Poor sleep quality

Decreased by (increased insulin sensitivity): 

o    Lower sugar intake

o    7-9 hours of quality sleep

o    Increase overall physical activity

o    Exercise regularly (both aerobic and anaerobic)

o    Choose complex carbs over simple carbs

o    Increase fiber

o    Lower overall calories

o    Weight loss

Melatonin "Sleep Hormone"

Melatonin assists in regulating circadian rhythm and sleep wake cycle. Too low of melatonin can result in hypertension, insulin resistance, obesity, type 2 diabetes, poor sleep quality, and a myriad of disorders. Too high melatonin (less common) can result in sleepiness, low body temp, dizziness, decreased muscle tone, as well as a myriad of other disorders.

Increased by:

o    Consistent sleep cycle

o    Limiting alcohol

o    Limiting caffeine

o    Reducing exposure to light/electronics before bed

o    Over the counter supplements

Decreased by:

o    Inconsistent sleep schedule

o    Frequent drinking (alcohol) especially near bedtime

o    Caffeine too close to bed time

o    Too much exposure to light before bed

Serotonin "Feel Good Hormone"

Serotonin plays several roles in the body including mood, digestion, metabolism, nausea, sleep, wound healing, bone health, and sexual health. Serotonin is made from the essential amino acid (meaning the body cannot make it, it must be obtained via food) tryptophan. Low levels of serotonin are associated with depression and mood disorders, anxiety, sleep problems, digestive problems, PTSD, OCD, suicidal behavior, and phobias.

Increased by:

o    Foods containing tryptophan

    Salmon

    Eggs

    Cheese

    Turkey

    Tofu

    Pineapples

    Nuts/oats/seeds

o    Sunlight exposure

o    Regular exercise   

Decreased by:

o    Poor gut microbiome

o    Chronic stress

o    Nutrition deficiency

o    Lack of sunlight

o    Poor sleep quality

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