We all know what healthy eating looks like, for the most part.
However in the past few years the science of nutrition has discovered that there is a deeper underlying issue as to why were are getting fatter as a nation by the hour.
It’s your hormones.
Scientist now have an understanding as to how and why we can just seem to shake the weight, these managing these various hormones seem to be the key to avoiding fat storage.
1. Cortisol – The Stress Hormone
Cortisol is a stress hormone designed to give us the bursts of energy needed to escape a dangerous situation, like running away from a lion.
It’s also called the fight or flight hormone.
The thing is this hormone can also be triggered by an argument, a bad day, a never ending task list and every other one of life's little inconveniences. Even your own bad attitude.
If we have too much cortisol which most of us do it will increase blood sugar levels and promote the release of more insulin which will intern tell the body to start depositing fat in areas that are less than flattering.
Stay chill and cortisol is gone.
2. Insulin – The save it for later hormone
This hormone is triggered when we have way too many carbohydrates.
Your blood sugar levels are kept in a very tight range naturally within the body. When we eat sugar or carbs, insulin helps to bring those blood sugar levels back within the normal range. It's like the hall monitor for blood sugar.
When extra sugar circulating in your blood running ramped it has to detain it because if not high or low blood sugar can be life threatening.
So what happens to the sugar? Some of it gets stored as glycogen in the muscles and liver, glycogen can break it down in the body when it needs more energy, like for your workouts.
But most of us but for most of us we already have more than enough glycogen stored to fuel our day to day activities and workouts, so insulin pushes that excess into fat stores and your body has an UNLIMITED capacity for creating fat cells.
There’s a lot more involved with insulin in the body, but we’ll leave that for another article. But one thing, I do want to mention, is that insulin does inhibit leptin, the hunger signal. That's why when you eat a ton of carbs you still end up feeling hungry, it’s also the same reason you can plow through a whole tub of ice-cream and still want more.
The more insulin, the more fat.
3. Leptin – The weight just keeps coming
Leptin is released by fat cells and is in charge of energy regulation. Leptin is the one telling your brain that you’ve got enough energy stores in your fat, that you don’t need to keep eating.
But for most overweight people, your brain doesn't get the message. Your appetite signal is never switched off and your body thinks you need to keep eating and storing fat.
If you don’t eat your brain tells your body to get lazy so it can to conserve energy and not burn fat. Even worse the brain signals the release of insulin to push whatever you did eat into fat cells to store more fat.
Now this is the problem, the more fat cells you have the more leptin you have.
The more leptin that is being pumped out from the fat cells the more resistant you become to leptin.
The more resistant you become to leptin the more your body thinks you are starving thus leading to being hungry all the damn time, not waiting to workout and an excess of fat storage with every meal you eat.
This is one of the main reasons why most people trying to lose weight have such difficult time no matter what diet and exercise program they try.
4. Ghrelin – Am I still hungry?
Ghrelin is produced in the stomach and relays the hunger signal. It’s the one that tells us when it’s time to eat.
Before we eat and when we are getting hungry ghrelin levels rise and after we’re finished they should lower.
But… If you had a sandwich, chips and a soda this excess sugar and carbs doesn’t switch off the ghrelin signal so after a meal ghrelin stays high and we feel like we need more food.
So what do we do?
We either eat more or we don’t eat and this keeps continuing the vicious cycle that all these hormones play together.
When it comes to losing weight understanding hormones and the role they play is extremely important if you are to ever meet your goals. But…
Let's make this all very simple for you.
1) Know how much you should be eating to maintain or lose weight.
2) Learn what your carbs, fats and proteins should be for your current level and type of activity.
3) Follow a structured training program that can work with your current lifestyle
P.S. If you you're frustrated with your fitness, lost or just don't know where to get started come to our Krank Nutrition Workshop this Sunday @ 11am.
Here's what you will learn:
1) What exactly good nutrition is, for you. This is individual. Based on what it is you want and need to get out of it.
2) Planning – the 1 or 2 key things you need to do that are guaranteed to get you the most results
3) Phase 1 beginner nutrition – The 8 key easy to follow steps that a beginner needs to know to drop unwanted pounds and feel better almost over night.
4) Phase 2 – nutritional programming for the moderately seasoned exercise enthusiast. What your macros, calories and meals should look like to fuel your workouts, drop body fat and build lean muscle.
5) Phase 3 – complete lifestyle overhaul. How to transform and completely change your relationship with food, diets and training.
We also went over supplements what works, what doesn't and everything in between.
If this is something you need just reply to this email.