hormones & weight loss · insulin major roles: •facilitates the uptake of glucose into cells...

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.

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Neuroendocrine System


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.


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)


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.


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)


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


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.


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


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)


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


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


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)


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


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


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)


hormones & weight loss · insulin major roles: •facilitates the uptake of glucose into cells...

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