Upload
others
View
5
Download
0
Embed Size (px)
Citation preview
Hormones & Weight Loss
Neuroendocrine System
Appetite is regulated synergistically by the nervous and the endocrine system.
The brain stimulates powerful hormones and neurotransmitters which play important roles in regulating our appetite.
If these hormones aren’t working functionally, appetite can become dysfunctional.
There are a number of key hormones that may be keeping you overweight.
www.collectivefitness.com.au
Neuroendocrine System
www.collectivefitness.com.au
Calorie Theory of Weight Loss Calories in should be less than calories out.
i.e. move more, eat less.
Obesity is nothing more than overconsumption of calories.
What food you’re eating doesn’t matter so much as the energy density of the food.
Whilst calories do matter to a degree, they are certainly not the ONLY thing to take into consideration when trying to lose weight.
www.collectivefitness.com.au
Move More, Eat LessQuite an unhelpful statement for a number of reasons:
• Fat, carbohydrate and protein all cause different effects inside the body
• Different homrones are stimulated dependant on whatwe eat
• How many calories in food is only a guess
• How many calories we burn on a day to day basis is only a guess
• It puts the blame on people when sheer willpower cannot keep the weight off (because you are hungry all the time)
www.collectivefitness.com.au
Hormonal Theory of Weight Loss The theory that the macronutrient content of the food
is far more important than the estimated caloric content.
The macronutrient content influences the hormones that are produced in the body.
Therefore, hormones are the driving force behind weight loss and weight gain.
This makes sense as it is our neuroendocrine systemwhich regulates appetite.
Refined carbohydrates, especially grains and fructose,have an ability to disrupt the neuroendocrine system.
www.collectivefitness.com.au
InsulinMajor Roles:
• Facilitates the uptake of glucose into cells of the liver, muscle and fat tissue
• The liver and muscle are able to store the glucose as glycogen
• Increases fatty acid synthesis (production) and storage
• Inhibits fatty acid oxidation (the ability to use own fat stores as energy source)
• Increases amino acid uptake and storage by the muscle (promotes muscle growth)
www.collectivefitness.com.au
Insulin Resistance Essentially a state which a concentration of insulin produces
less than expected biological response
The syndrome of insulin resistance makes up a broad clinicalspectrum, including obesity, glucose intolerance, diabetes, metabolic syndrome and extreme insulin-resistant state
Many of these disorders are associated with various endocrine, metabolic and genetic conditions
These syndromes may also be associated with immunological diseases and may exhibit phenotypical (physical) characteristics
www.collectivefitness.com.au
Leptin Leptin is a hormones secreted by fat cells (adipokine); it helps to
regulate our long term energy balance and suppresses food intake.(Klok, Jokobsdottir & Drent, 2007)
It has recently been found to be involved in brain and immune function as well as bone metabolism (Dalamega et.al.,2013)
Leptin is also a pro-inflammatory hormone and can increase inflammatory pathways (Lord, 2006).
Many obese people as leptin resistant and feel hungry and lethargic due to this.
www.collectivefitness.com.au
Leptin Resistance During weight loss, leptin levels will reduce with a reduction in
fat mass but not necessarily reduce the resistance.
Remember – leptin regulates our energy balance, so if leptin drops, our body thinks we are starving.
This can in turn increase our hunger and appetite along with reduce the desire to exercise in an attempt to slow metabolism and regain body mass.
Weight loss can be achieved for a period of time (as long as willpower is strong) but ultimately people give in to their cravings and their hunger = yo-yo dieting
www.collectivefitness.com.au
Leptin Resistance
There are a number of contributing factors to leptin resistance:
• Inflammation (likely mediated by the hypothalamus
• Free fatty acids (may increase fatty acid metabolites in thebrain and interfere with leptin signaling)
• Elevated leptin (appears to induce leptin resistance)
• Excessive consumption of fructose (leads to elevated fatty acid in the blood)
www.collectivefitness.com.au
Ghrelin Participates with leptin in energy balance (Heiman & Witcher,
2006)
Ghrelin is a potent stimulant for growth hormone
Both ghrelin and growth hormone are suppressed by nutrients (especially glucose) (Engstrom et.al., 2003)
Ghrelin has protective effects on the cardiovascular system and plays a role in the control of insulin production
Ghrelin is produced by the stomach lining and increases our appetite
It is high before we eat and low after we eat
Paradoxically, ghrelin is generally low in people who are obese and insulin resistant
www.collectivefitness.com.au
Growth HormoneGrowth hormone plays a crucial role in:
• Metabolism
• Blood glucose control
• Cell growth and regeneration
• Cellular health
• Conversion to growth factors (of particular importance is IGF-1 which has anabolic effects)
• GH release is not continuous but comes in bursts (pulses) every 3-5 hours
• GH is increased by sleep, stress, exercise, hypoglycaemia and fasting
• GH is reduced by feeding (especially glucose) and in people who are obese
www.collectivefitness.com.au
CortisolCortisol is a steroid hormones, glucocorticoid, produced in the adrenal glands
Cortisol:
Increases blood glucose
Acts as an anti-inflammatory (acute)
Influences memory formation
Influences water and sodium balance
Assists in regulation of blood pressure
Assists in the development of baby in-utero
Regulates our sleep patterns (diurnal rhythm)
Cortisol is pro-inflammatory in excess (triggered by chronic stress) and can contribute to heart disease (Nijm & Jonasson, 2008)
www.collectivefitness.com.au
CortisolPeople who have excess cortisol may:
Struggle with weight on their stomach
Have elevated blood glucose levels
Wake during the middle of the night and find it difficult to get back to sleep
Have morning anxiety
Be excessively stressed
Have frequent illnesses and infections
Have gastrointestinal issues
Have cardiovascular disease
Have fertility issues
www.collectivefitness.com.au
Correcting the Imbalance
Fasting is the most important strategy you can implement to assist in improving hormones function
Fasting increases ghrelin production and increases hormone sensitivity (leptin and insulin)
Its important to become fat adapted to prior to fasting to reduce the chance of increasing cortisol
Keep an eye of BG levels during fasting – if BG elevates, this means you cortisol is increasing
Fasting reduces blood triglycerides acutely and improves blood lipid profile long-term
www.collectivefitness.com.au
Correcting the Imbalance Cut out all processed/refined carbohydrate
sugar and grains increase blood lipids and are pro-inflammatory Remove seed oil from your diet
pro-inflammatory Increase Omega3
anti-inflammatory Increase medium chain triglycerides (MCT)
most oxidized (used up) of all the fatty acids Get 7.5-8 hours unbroken sleep Do short duration, high intensity exercise Drink lots of water Reduce stress or learn management strategies Find a hobby Connect with people, work on your relationships & remove toxic ones Earthing (grounding)
www.collectivefitness.com.au