Heavy Hitters in Hormone Health

Hormones. What are they and how do they affect fat loss? When we hear the word hormones, we often think sex hormones, testosterone, estrogen and progesterone. However there are 4 other major players when it comes to fat loss. Insulin, Cortisol, Thyroid, and Adrenals.

Fat Loss Hormones

Let’s look at hormones as a pyramid. We have Insulin and Cortisol as the base. These are the primary hormones that influence your ability to burn fat. Just above them are thyroid and adrenals, at the top of the pyramid we have the sex hormones, estrogen, progesterone and testosterone. The hormones work together, to create balance in the body. Of course calories matter too, but when we get hormones right, calories often take care of themselves.

Here are 7 tips for healthy hormones.

1. Eat enough protein at every meal (Lean body mass x 0.7 = target grams)
2. Engage in regular exercise (avoid chronic training)
3. Avoid sugar and refined carbs
4. Learn to manage stress
5. Consume healthy fats
6. Avoid overeating and underrating
7. Drink green tea
8. Eat fatty fish often for Omega 3 essential fatty acids

Remember, the hormones need balance. Key fat-loss hormones form the foundation and overall balance of the pyramid: Insulin, Cortisol, Thyroid, and Adrenals.

Insulin: The storage hormone. Insulin, relative to the other hormones, is most strongly influenced by carbohydrate intake and overconsumption of food, both cause a detrimental increase in blood sugar. When a person is sedentary, and over consumes, insulin will increase and remain high. Chronic high levels of insulin will eventually cause insulin resistance, meaning you will have difficulty burning fat.

Cortisol: The stress hormone. Cortisol is secreted from the adrenal glands. Acute stressors on the body cause a short term increase of this hormone.It gets the body ready to fight or flee from the stress. With today’s busy lifestyles, our adrenal glands often think we are always in a state of danger, taxing them, causing cortisol to be very elevated, or very low, both of which can cause a fatty, fatigued body.

Thyroid: The metabolic manager. Thyroid helps to manage the body’s metabolic processes, including fat burning potential. This hormone is sensitive to alive lifestyle choices including sleep, nutrition, stress and exercise. Chronic calorie reduction, and chronic stress can cause the thyroid to slow down and down regulate the metabolism. Then when you go back to eating the same calories as before, your metabolism is burning less and that is the perfect storm for fat gain.

Adrenals: The metabolic gas pedal. Epinephrine and norepinephrine, referred to as catecholamines, along with cortisol, get secreted by the adrenal glands anytime you are stressed. This happens especially when we exercise. You want catecholamines elevated during exercise, but turned off during rest. The body likes homeostasis, balance. Estrogen, Progesterone and Testosterone: We put these at the top of the pyramid, not because they aren’t important, but they are not the primary fat loss hormones. The sex hormones must work in synergy together. If one is elevated or low, often the others are as well. They influence your most important fat burning hormones.

The takeaway: Keeping hormones balanced is directly linked with lifestyle and nutrition.
Remember, the hormones need balance.