When people hear the word “hormones,” testosterone and estrogen come to mind. These are the hormones responsible for producing the changes in our bodies at puberty, and the fact that the dramatic effects of these hormones are visible makes them a good introduction to the power and necessity of hormones in our bodies. Hormones are messengers, and the messages they carry directly affect our bodies and our brains.
But testosterone and estrogen are not the only hormones that have a powerful effect on our bodies. Hormones also govern our metabolism and our stress responses. The HPA axis, or hypothalamic-pituitary-adrenal axis, describes the interactions between the hypothalamus and pituitary glands, located just above the brainstem, and the adrenal glands, located above the kidneys. These glands release hormones in response to stress, and create feedback loops. For weight loss, the other important organs that produce hormones are the gut and the pancreas. These glands and hormones create a cascade of responses in your body that can either lead to a symphony when they all work together, or lead to dissonance that creates tension and dis-ease in your body.
Ghrelin
First of all, there is ghrelin. Ghrelin is the hunger hormone. It is produced by the stomach. Biologically, the job of this hormone is to ensure survival by stimulating you to take in more calories and store more fat. When the stomach is empty, it produces more ghrelin, and shortly after eating, ghrelin levels decrease to cue you that you’re full. If you eat too fast, or under stressful circumstances, your body doesn’t register the fact that you are full and does not decrease your ghrelin levels. You still feel hungry, although your stomach is actually full.
Leptin
The hormone that works with ghrelin is called leptin. Leptin is the satiety hormone. It is produced by fat cells, and triggers the hypothalamus to reduce hunger. Leptin regulates food intake and energy expenditure. It seems like more fat would mean more leptin, and less appetite, in order to keep your weight steady, but if your leptin receptors become resistant, your body won’t listen to the cue that you’re full. By healing your leptin receptors, your body will get the message to stop eating when you’re full.
Cortisol
Cortisol is another important hormone connected to weight loss. Cortisol is produced by the adrenal glands and is released in response to a stressor. Cortisol can stimulate hunger, causing you to overeat when stressed, but its effects can also be dampened by eating fat or sugar. That is, eating fat or sugar really does distract you from your stressor, but it creates a negative feedback loop. Sugar triggers dopamine receptors in the brain, the feel-good hormone, but weight gain, fatigue, and illness create stress, and cause your body to release cortisol. Then you crave more fat and sugar, and you get trapped in a vicious cycle.
Insulin
Insulin is produced by the pancreas. Your body produces small amounts of insulin throughout the day, and produces more insulin after a meal. A high-sugar meal triggers the release of a lot of insulin. Your body will use that insulin to move glucose to cells where it will be used for energy or stored as fat. Too much insulin all the time can cause your insulin receptors to wear out. Insulin resistance is the precursor to type 2 diabetes.
Human Growth Hormone (HGH)
Human Growth Hormone, or HGH, is produced by the pituitary gland. This hormone is responsible for cell growth, production, and regeneration. It helps build, maintain, and repair cells. These levels are naturally high in the morning, which is why morning is the optimal time to work out.
Here are six steps to rebalance your hormones and get them working WITH you for weight loss.
1. Prioritize good sleep.
Hormone levels reset at night. Sleep is essential for vital health. If you don’t get enough sleep, your ghrelin levels will increase and you will experience intense cravings and hunger. Proper sleep increases your leptin levels so that you feel full longer, and is also important to balance your cortisol levels.
2. Move your body.
Although weight loss is 80%-90% about nutrition, that doesn’t mean it isn’t important to exercise. Exercise helps balance your hormones. Ghrelin and cortisol decrease, and leptin increases. Exercise can help increase the sensitivity of your insulin receptors.
3. Cut out sugar.
Sugar is the leading cause of inflammation. If you are constantly eating sugar, your body is constantly releasing insulin, and your insulin receptors can wear out. When your body uses sugar for fuel you will experience the highs and lows of blood sugar spikes and crashes.
4. Hydrate.
Water is important for the function of every single cell in your body! Drink a lot of water, starting as soon as you rise in the morning and continuing throughout the day.
5. Eat your vegetables.
Vegetables are an excellent source of macronutrients (fat, protein, and carbohydrates), micronutrients (vitamins, minerals, and phytonutrients), and fiber. Eat a variety of veggies, in all colors, at every meal.
6. Moderate your protein.
Most of us are eating more protein than we need. Too much protein creates an acidic gut environment. If you are training intensely you may need some extra protein, but most of us are fine with a couple of portions per day. A piece of meat the size of the palm of your hand and no thicker than a deck of cards is the correct portion.
These six simple steps create a foundation of good habits. Your health is worth the effort. YOU are worth the effort!