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. It produces good hormones like leptin and adiponectin. It may improve your sensitivity to insulin and protect you from diabetes. Visceral fat is the fat in your gut. It is “metabolically evil”. It slows metabolism, lowers growth hormone, raises cortisol, and creates insulin resistance. 1. Insulin. Comes from the pancreas. a. Function is to lower the concentration of glucose in your blood. Shortly after you eat food, the sugars are released into the bloodstream. Within minutes, insulin surges and moves those sugars directly into the liver, where they are converted into glycogen for use by the muscles. It also turns glucose into fatty acids and moves them into fat cells for storage. b. High levels of blood sugar stimulate insulin release; low levels suppress it. Maintaining low insulin levels - one of the primary goals of the diet - allows your body to more easily tap into your stored fat for fuel. c. Exercise helps your muscle cells become more sensitive to insulin and more efficient at using glucose for fuel. d. When you eat too many carbs, insulin increases dramatically to scoop all the sugar into your cells. This overefficient sugar removal doesn’t leave enough glucose in your bloodstream, so your blood sugar levels drop and you feel hungry again. e. When muscles are still filled up from the last snack, the insulin puts the sugar straight into fat cells. As long as there are large amounts of insulin in your bloodstream, you don’t burn any fat either. f. If you repeat this cycle enough, your pancreas will overcompensate and produce more insulin, which your cells with start to ignore - insulin resistance. Turned away at the door of the muscles, the sugar is left to roam about your blood. This is called impaired fasting glucose, which can lead to diabetes. g. The more bodyfat you have, the more insulin is in your brain. Just as your bodies become insulin resistant, so can our brains. 2. Thyroid. a. Thyroid problems are very common. Thyroid hormones help control the amount of oxygen each cell uses, the rate at which your body burns calories, your heart rate, overall growth, body temperature, digestion, memory and mood. b. Your pituitary gland creates thyroid-stimulating hormone. The thyroid then uses iodine in your blood to turn it into thyroid hormones. The largest amount is T4, which is converted into T3 - the important one which boosts metabolism. The conversion is fickle and completely dependent on what else is going on in your body. Whether you’re sick, stressed, eating well, on medication - all of this will impact how efficiently this conversion happens, and therefore how much active T3 your body has. c. If you’re not taking in enough calories, the pituitary gland stops producing TSH, therefore the thyroid doesn’t produce T4, which means less T3. d. An underactive thyroid can make you gain weight. The most common cause is Hashimoto’s thyroiditis, a hereditary condition which is more common in women. 3. Estrogen and progesterone
or scoot directly to receptors in the nucleus. Testosterone and DHEA a. which can trigger carb cravings. h. c. Estrone is produced in our fat cells and adrenal glands.which means your body creates them out of cholesterol. keeps energy high. Insulin increases circulating levels of estrogen. because fat tissue turns fatburning androgens into fat-storing estrone. testosterone and estrogen. heart function and memory. These dual powers are part of what makes estrogen so influential. that creates problems. where the DNA is. and preserves mental function. Estradiol is produced by the ovaries. Other factors that increase unhealthy levels of estrogen are stress. Estradoil is the estrogen of youth. Afterwards. rather than a lack of estrogen. breast cancer rates have jumped. making it harder for you to lose that belly fat. It does give women breasts and hips though.so when you overproduce cortisol. k. and estrone causes insulin resistance. you threaten your healthy progesterone activity. They drop right before your period. It is now thought that menopausal symptoms are caused by a dip in progesterone. women in Western cultures tend to have too much estrogen rather than too little. when your progesterone production falls off. f. Our environment thrusts a tremendous amount of estrogen on our bodies in the form of environmental toxins from plastics or pesticides. lack of quality fats or proteins. It has fewer positive things about it. b. even more dramatically than estrogen. i. food additives etc. DHEA is a precursor to testosterone (and estrogen in women) and . digestive enzymes. Estrone shifts fat from your hips to your belly. Progestrone comes from the ovaries where it is released when the follicle bursts. Progesterone also drops at menopause. estrone is easily converted into estradiol. It is also produced in the adrenals and serves as a precursor to cortisol. They are steroid hormones . but before we hit menopause. In proper levels it helps women’s bodies stay lean. These are androgens. People used to think that women’s hormone balance problems stemmed from declining levels of estrogen. Testosterone boosts libido. When progesterone levels drops. l. you also start to lose the fat-burning effects of those metabolically positive hormones. the more estrone you’ll produce.estraadiol and estronel. Girls mature earlier. Cortisol and progesterone compete for the same receptors in your cells . e. Boosting these hormones can help us increase our energy and muscle. bone density. Estrogen has a major impact on blood fats. 4. A large part of this hormonal disruptions comes from xenoestrogens in the environment 0 synthetic estrogens from ingredients in cosmetics. Most of women’s’ testosterone and DHEA comes from their adrenals. As you lose more of your ovarian estrogen. Increasingly. unfortunately it stays estrone. Women with more estradiol tend to have higher levels of muscle and lower levels of fat. Progestrone helps to balance estrogen and can help manage some of the issues. Estrogen is 50-100 times higher in overweight post-menopausal women than in those who are thinner. The more fat you have. Because progesterone is also the precursor for testosterone and stradiol. b. water and salt balance. like other hormones. preservative in our food and the plastic wrappers. Estrogens can either bind with receptors on the outside of cells. g.a. your body becomes desparate to hang on to other estrogen-making areas of the body. Women make 2 main kinds of estrogen . It plays a big part in protecting pregnancy and promoting breast feeding. including fat. Stress can also make this worse. d. j. It lowers insulin and blood pressures. too many refined sugars.
protein or carbohydrate to burn and when to burn them. discouraged. like your hips. The epinephrine (adrenaline) rush of acute stress suppresses appetite. If you face a more difficult challenge. This belly fat then leads . where cortisol has more receptors. These are our fight-or-flight hormones. easy bruising and stretch marks. e. Mostly. Stress eaters who selfmedicate with food tend to have hair-trigger epinephrine reactions and chronically high levels of cortisol. The balance of these stress hormones depends on the situation. Epinephrine will relax the stomach muscles and intestines. They are the forces of good in the metabolic war! d. more fat.they build rather than destroy. and the body resists weight loss. 5. Once you eat.into mature fat cells that stick with us forever. Cortisol handing around after the event will stimulate it. norepinephrine will tell your body to stop producing insulin so that you have plenty of fast-acting blood sugar ready. and convinced you’re screwed. your body can convert the excess hormone back into estrogen. they build muscle. It is a carabolic hormone which tells your body what fat. which also stimulates appetite. Norepinephrine. Once the stressor has passed. Also. As people gain weight. As we age. Androgens are anabolic hormones . so it hoards any food you eat and any fat already present in your body. your body releases a cascade of rewarding brain chemicals that can sey up an addictive relationship between stress and food. It also lowers leptin levels and increases levels of neuropeptide Y (NPY). When you first become stressed. c. You’re much better off optimizing your body’s natural production of androgens. which worsens your problems with bodyfat. e. you release more norepinephrine.young fat cells . When stress continues for a long time. leading to osteoporosis. More estrongen. d. the levels of these hormones decrease. Don’t mess around with supplementation without medical assistance. g. Artificially supplementing with these hormones can be dangerous. f. more estrogen.the “anxiety hormone”. high-carb foods. cortisol levels remain high. it’s cortisol . You can do that my protecting your adrenals and making sure you have enough good-quality fats and protein to build these steroids. Cortisol also turns adipoctes . i. They are produced in the adrenals. as well as helping us live longer. Cortisol can either take your fat and more it to your muscle to be usedm or break down muscle and convert it into glycogen for more energy. particularly on how your body uses fuel.the hormone of defeat. Cortisol tends to take fat from healthier areas. Your body thinks times are hard and you might starve.may help prevent breast cancer and osteoporosis. Epinephrine increases heart rate and blood flow to muscles. Excess cortisol also deconstructs bone and skin. their bodies start to convert more of the testosterone to estrogen. It can trick your body into thinking it has plenty. and decrease blood flow to these organs. But when you’re overwhelmed. epinephrine and cortisol a. and move it to your abdomen. f. particularly for highfat. more fat. If you are looking at a challenge you think you can handle. This estrogen then starts to overshadow the effects of the testosterone. c. you release more epinephrine . b. cortisol will tell your body to stop producing these hormones and to resume digestions. so it stops producing any of its own. These two actions cause some of the high blood sugar levels and stomach problems associated with stress. increasing blood pressure. h. Norepinephrine restricts blood vessels. But cortisol continues to have a huge impact of your blood sugar.
Neuropeptide Y is the most well known of these. this is one of those hormones we all want more of. Chronic overstimulation of our adrenals is epidemic. HGH also counters insulin’s ability to shuttle glucose into cells. It builds muscle. and bonds with receptors there. but it also keeps your blood sugar levels steady. HGH encourages the body to use fat as its fuel. It is produced in the pituitary gland. Growth hormone a. Sometimes called HGH. 6. the more active cortisol will be converted by these enzymes. how fast it will burn off the food you eat. avoid simple carbs. HGH also discourages your fat cells from absorbing or holding onto any fat in your bloodstream. Fat is actually an enormous endocrine gland. j. Pesticides and other contaminants can also interfere. Fat cells have growth hormone receptors which trigger them to break down. These receptors control the production of neuropeptides that control appetite. If you suspect you have high cortisol levels. this is one of the reasons that supplementation is dangerous and can lead to insulin resistance. the more leptin you produce. This turns on the appetite and turns down metabolic rate. you keep eating because you never feel like you’ve had enough food. about 1 hour after we first drop off. Protein can help release higher levels of HGH. Supplementation. is controversial and risky. processed foods and refined grains. Leptin turns off NPY and switches on appetite suppressing signals so the body sotps being hungry and starts burning more calories. Another way we suppress our HGH levels is by eating too many low-quality carbs which keep our insulin levels high. Another viscious cycle. Some people tend to overrespond. c. When leptin signalling doesn’t work. The more belly fat you have. b. This leptin surge boosts your levels of thyroid stimulating hormone. cortisol and insulin . e. Many people who are overweight actually have high levels of leptin. Leptin can go wrong in several ways. limit your caffeine to 200mg a day. and increases your overall health. and may cause insulin resistance.to more cortisol because it has higher concentrations of a specific enzyme that converts inactive cortisone to active cortisol. Leptin a. however. It increases muscle growth by helping your body to absorb amino acids and helps them be synthesised into muscle.to help your body figure out how hungry it is. d. and the receptors for leptin start to get worn out and no longer recognize it. and then prevents the muscle from breaking down. It works with other hormones thyroid. Especially during intervals. Leptin acts on the hypothalymus. The more fat you have. b. e. People will leptin resistance have high levels of leptin but their . Intense exercise increases HGH. their HGH levels fell by 23%. Leptin is produced in fat cells. even to minor threats. c. Leptin surges after eating and also overnight while you sleep. because their stress feeback loops become stronger and stronger with each negative experience in their past. Unfortunately. HGH is released in an average of 5 pulses per day. When people are deprived of this stage of sleep. k. Not only does this burn more fat while you exercise. nudging it into the liver instead. where appetite is regulated. which helps the thyroid release thyroxine g. d. 7. You have leptin receptors scattered everywhere. but your brain is where the hormone is most active. f. The largest of these pulses happens during our deepest stage 4 sleep. Leptin also helps the body tap into longer-term fat stores and reduce them. burns fat. and whether you will hang on to fat. actively producing and reacting to hormones.
If you lose a bit of weight. Constant calorie restriction keeps ghrelin levels high. but fasting for 2-3 days can cut it by 50%. Binge-eating messes it up. It has a half-life of 1-2 minutes.released when your belly expands after a meal and decreases appetite by blocking the action of NPY. Glucagonlike peptide (GLP-1) . Neuropeptide Y .ghrelin tells the brain you’re famished. Stimulates pancreas to stop producing glucagon and start producing insulin. Obestatin . ghrelin goes up when the stomach is empty. It improves liver function. It is produced by the stomach and intestine. Peptide tyrosine PYY . It also stimulates the birth of new fat cells e. A reduction in ghrelin levels might be one of the ways in which gastric bypass surgery reduces people’s weight. c. b. and then resets for the next meal. meaning NPY never gets shut off. fat or protein. Ghrelin triggers reward centres I the brain to make food look more appetizing.NPY .receptors never accept it. f. you body will start to become more sensitive to leptin. These areas of the brain have been linked to drug addiction for many years. or even just thinking about food. about to eat. 8. This is the reason you feel hungry at the same times each day . it’s the neuropeptide Y. or to REM sleep which protects leptin levels. Cholecystokinin (CCK) . as it removes the cells that produce ghrelin. b. Produced by your belly fat. lack of carbs. It is released after you eat a meal.created by the fat throughout your body. g. They will stay up until you eat enough to satisfy your body’s needs. devere dieting and stress. Your body needs ghrelin to move effectively through all the phases of sleep.released when you eat carbs and fat. lowers your blood sugar and guard against insulin and leptin resistance. g. skipping meals. Fat and protein raise levels the most. Without the proper progression. d. Ghrelin a.a natural appetite suppressant. Leptin tells the brain to turn off hunger . For the rest of the day though. especially one high in fibre. you won’t get to stage 4. when HGH is released. Resistin . Other hormones a. as doe less that 8 hours sleep a night. the object is to keep ghrelin levels low! e. blocking the ability of muscles to respond to insulin.activated by ghrelin. so eating slowly helps you eat less overall. Adinopectin .thie evil hormone plays a big role in insulin resistance. Both extreme dieting and overeating/weight gain tend to increase NPY activity. It’s not ghrelin itself that makes you feel hungry. our gut releases ghrelin.your body clock gets used to releaseing ghrelin at certain times. Usually. It slows digestion and keeps appetite low d. Low levels are associated with metabolic syndrome.Tells your brain you are not hunry f. c. . h. 9. it stimulates appetite and fat storage. When you’re hungry. Ghrelin turns of neuropeptide Y which increases appetite and decreases metabolic burn. so they remain hungry. Those signals take a few minutes to kick in.
best choice is red beans. 2. gained more weight and put on more bodyfat that animals that were fed yoghurt sweetened with glucose. Nuts and seeds 9.The Diet Step 1: Remove Interesting point about artificial sweeteners: When animals were fed yoghurt with saccharin. However. As the animals continued to eat artificial sweeteners. Step 2: Restore The master 10 foods 1. Ocygen flow to your brain slows. The acids in one cup of coffee will elevate your cortisol for up to 14 hours. Organic dairy 10. Dark green leafy veg 8. your pancreas releases insulin to counteract the sugar. when we repeatedly eat artificial sweeteners that understanding breaks down. they later consumed more calories. Legumes . Berries 4. Caffeine overstimulates and eventually wears down your adrenals. Green tea. your blood vessels constrict. has been shown to promote fat oxidation at rest and is believed to prevent obesity. their metabolism also started to forget that sweet things have a lot of calories. Coffee When caffeine is abused. Others are onions.best choice is garlic. Alliums . your body starts to think that sweetness means not a lot of calories. Colourful fruit/veg 6. Meat and eggs 5. making you feel like your blood sugar is dipping even further. leeks. Normally when we eat sugar our body registers sweetness and comes to understand that very sweet things mean lots of calories. It also interferes with your calcium absorption. cauliflower 7. Aspartame may cause permanent damage to our brain’s appetite centre. it damages your metabolism and hormone balance. Have the best kinds of carbs and fibre. cabbage. chives and shallots. however. It also inflicts the long-term effects of real stress in your body. Cruciferous veg . an antioxidant that is in every cell but especially important I the liver. Your liver releases blood sugar for quick energy. the excess cortisol increases your appetite and encourages fat to pack on your belly. In fact. your body doesn’t react by burning up the calories because sweetness doesn’t mean anything. so you need to eat a lot of sweet things to get the needed calories. So when you finally break down and eat that chocolate. your immune system is suppressed. Wholegrains .broccoli. 3. Also. and your blood sugar dips because of the insulin. They stimulate the body to produce gluthathione.
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