When my clients are experiencing mood swings, weight gain, motivation issues, or stubborn fat, I start looking at seven major hormones. These are not the key players I often discuss in balancing hormones (estrogen, progesterone, testosterone etc), although those have their own role, often something causes those to be out of balance- you can learn more about that here.
I will focus on the seven non-reproductive hormones that control hunger, satiety (the state of feeling full), and whether or not you burn or store energy. Your capacity to reduce weight and feel fantastic is essentially determined by these 7 hormones. You may put on weight if there is an imbalance in any of these hormones because they begin to affect other things. The effects of these seven hormones on your mood, energy level, metabolism, and food choices can ultimately result in weight gain and stubborn fat. Not only can excessive stress and sleep negatively impact these hormones that cause weight gain (more on this later), but it can also lead to weight gain even with expert dieting and exercise...Here's a summary of how they work.
HORMONE #1- CORTISOL
Cortisol is a hormone known for its role in the body's stress response, specifically during moments of fight or flight. This hormone is also released during periods of perceived stress such as being stuck in traffic, financial concerns, or inadequate sleep.
Sustained exposure to high levels of cortisol can have detrimental effects on the body's metabolism. It can result in increased fat storage and muscle breakdown, subsequently leading to a slowdown in metabolism. Additionally, stress can trigger food cravings, as the activation of the fight or flight response also activates other survival mechanisms, including the desire to consume food. This response is often referred to as the body entering survival mode, with sugar being the most commonly craved item in such situations. This is humorously reflected in the phrase "stressed" spelled backward is "desserts," highlighting the tendency to seek sugary foods when under stress.
Internal stress can also be experienced as a result of excessive exercise, consumption of toxic and inflammatory processed foods, and engaging in negative thought patterns. It is important to note that cortisol, which is triggered by various factors such as consumable products, environmental influences, and even our thoughts, plays a significant role in this internal stress response.
Research has highlighted the significance of cortisol levels peaking in the morning and gradually decreasing throughout the day. Conversely, elevated cortisol levels can exacerbate stress levels, further impacting cognitive function, adaptability to life events, sleep quality, and proper food metabolism. This can ultimately lead to nutrient deficiencies and additional disturbances in metabolic functioning.
HORMONE #2- LEPTIN
Leptin plays a crucial role in signaling satiety to the brain, as well as regulating metabolism to promote optimal fat burning when necessary. Adequate sleep duration of at least 7 hours is essential in ensuring that the brain receives signals of well-being, thereby supporting natural hormone functioning and maintaining metabolic balance.
The duration of our sleep directly impacts the production of leptin, as sleep acts as a modulator for the important neuroendocrine mechanisms that control appetite. This implies that insufficient sleep can disrupt hunger regulation, while consuming food before bedtime can have a negative impact on sleep quality.
Maintaining stable levels of leptin is vital, and avoiding food intake before sleep can contribute to this balance. It is crucial to note that a disruption in leptin levels can have adverse effects on the functioning of other hormones, such as cortisol.
HORMONE #3- INSULIN
Insulin plays a pivotal role in regulating fat gain or loss, making it one of the most influential hormones in this process. Elevated levels of insulin impede the metabolism's ability to burn fat efficiently and instead promote fat storage. Notably, excessive sugar consumption can activate insulin release, leading to the closure of fat cells and subsequent fat deposition within tissues. Consequently, the consumption of sugar triggers insulin production.
In addition to its direct impact on fat metabolism, insulin also influences other hormones involved in facilitating weight management. Extensive research consistently demonstrates that chronic stress and inadequate sleep patterns contribute to heightened appetite, intensified sugar cravings, and ultimately lead to weight gain, insulin resistance, and an increased risk of developing diabetes.
HORMONE #4- GLUCAGON
Glucagon, an essential hormone, plays a crucial role in weight management and metabolism regulation. It acts as a counterbalance to insulin and works to maintain stable blood glucose levels. Unlike insulin, which promotes the storage of glucose as glycogen, glucagon encourages the breakdown of glycogen and the release of glucose into the bloodstream. This process, known as glycogenolysis, provides the body with a constant supply of energy, especially during periods of fasting or low blood sugar.
In addition to its role in blood sugar regulation, glucagon also impacts fat metabolism. When glucose levels decrease, as during a fasting state, glucagon stimulates the breakdown of stored fats into fatty acids for energy production through a process called lipolysis. This allows the body to utilize its fat stores and can contribute to weight loss.
Furthermore, glucagon plays a part in controlling appetite. Studies have shown that glucagon can suppress hunger signals and reduce food intake, potentially aiding in weight management efforts. By inhibiting appetite and promoting the breakdown of stored fats, glucagon helps to maintain a healthy balance of energy utilization and storage, thus regulating weight and metabolism.
HORMONE #5- GHRELIN
Ghrelin, a hormone involved in regulating hunger, plays a significant role in our appetite control. Normal levels of ghrelin are associated with feelings of hunger, prompting us to consume food. However, when ghrelin levels become excessive, it can lead to chronic hunger, intense cravings, and a propensity for overeating. In particular, women who experience insufficient sleep, high levels of stress, and hormone imbalances are more susceptible to elevated ghrelin levels beyond the norm.
An excess of ghrelin can also be accountable for the experience of cravings and mood swings. Have you ever noticed an increase in hunger during times of stress, irritability, ovulation, or in the days preceding your menstrual cycle? These occurrences can be attributed to the influence of ghrelin.
It is important to recognize the potential impact of ghrelin on our eating behaviors and emotional well-being. Monitoring and maintaining appropriate ghrelin levels are crucial for achieving a healthy balance in appetite regulation and overall physical and mental health.
HORMONE #6- ADIPONECTIN
Adiponectin, a hormone produced by adipose tissue, plays a significant role in metabolic processes and overall metabolic health. This hormone is known for its ability to enhance insulin sensitivity, allowing cells to effectively utilize glucose for energy. By promoting insulin sensitivity, adiponectin helps regulate blood sugar levels and prevents the development of insulin resistance, a condition commonly associated with obesity and type 2 diabetes.
Furthermore, adiponectin exerts anti-inflammatory effects within the body. It suppresses the production of pro-inflammatory molecules and promotes the secretion of anti-inflammatory substances. This anti-inflammatory action helps to reduce the risk of chronic inflammation, which is often associated with metabolic disorders, such as insulin resistance, cardiovascular disease, and obesity.
In addition, adiponectin influences lipid metabolism. It enhances the oxidation of fatty acids, directing them towards energy production rather than storage. By promoting the breakdown of fats and reducing triglyceride accumulation in cells, adiponectin aids in maintaining a healthy lipid profile and mitigating the risk of metabolic disorders such as dyslipidemia and fatty liver disease.
Overall, adiponectin plays a pivotal role in promoting metabolic health. Its effects on insulin sensitivity, anti-inflammatory actions, and regulation of lipid metabolism contribute to maintaining a healthy metabolic balance. Therefore, optimizing adiponectin levels may hold therapeutic potential in managing various metabolic conditions and improving overall metabolic well-being.
HORMONE #7- GROWTH HORMONE (GH)
Growth hormone (GH) is a crucial hormone that plays a significant role in various metabolic processes within the body. It is primarily known for its role in promoting growth and development during childhood and adolescence, but it continues to influence metabolism throughout adult life. GH stimulates protein synthesis, enhancing the growth and repair of tissues. By facilitating the production of new proteins, GH supports muscle growth and aids in the maintenance of lean body mass. This is particularly important as muscle tissue has a higher metabolic rate compared to fat tissue, thus contributing to increased energy expenditure and improved metabolic health.
Furthermore, GH also influences carbohydrate and lipid metabolism. It helps to regulate blood glucose levels by reducing glucose uptake in certain tissues, such as adipose tissue, while promoting glucose synthesis in the liver. This prevents excessive accumulation of glucose in the bloodstream and helps to maintain stable blood sugar levels. Additionally, GH promotes the breakdown of stored fats, increasing the release of fatty acids into the bloodstream. These fatty acids can be utilized as an energy source, further contributing to improved metabolic function and weight regulation.
Moreover, GH has been shown to have important effects on insulin sensitivity. It can enhance insulin action and improve glucose utilization, leading to better control of blood sugar levels and decreased risk of insulin resistance. Insulin resistance is a condition characterized by reduced tissue responsiveness to insulin, which is closely associated with metabolic disorders such as obesity and type 2 diabetes. By improving insulin sensitivity, GH supports metabolic health and helps to prevent the development of these conditions.
In conclusion, growth hormone plays a significant role in metabolic processes. Its effects on protein synthesis, carbohydrate and lipid metabolism, and insulin sensitivity contribute to overall metabolic health and maintenance of a healthy body composition. Optimizing growth hormone levels may offer potential benefits in managing metabolic disorders and improving metabolic well-being.
HORMONE #7- GROWTH HORMONE (GH)
Growth hormone (GH) is a crucial hormone that plays a significant role in various metabolic processes within the body. It is primarily known for its role in promoting growth and development during childhood and adolescence, but it continues to influence metabolism throughout adult life. GH stimulates protein synthesis, enhancing the growth and repair of tissues. By facilitating the production of new proteins, GH supports muscle growth and aids in the maintenance of lean body mass. This is particularly important as muscle tissue has a higher metabolic rate compared to fat tissue, thus contributing to increased energy expenditure and improved metabolic health.
Furthermore, GH also influences carbohydrate and lipid metabolism. It helps to regulate blood glucose levels by reducing glucose uptake in certain tissues, such as adipose tissue, while promoting glucose synthesis in the liver. This prevents excessive accumulation of glucose in the bloodstream and helps to maintain stable blood sugar levels. Additionally, GH promotes the breakdown of stored fats, increasing the release of fatty acids into the bloodstream. These fatty acids can be utilized as an energy source, further contributing to improved metabolic function and weight regulation.
Moreover, GH has been shown to have important effects on insulin sensitivity. It can enhance insulin action and improve glucose utilization, leading to better control of blood sugar levels and decreased risk of insulin resistance. Insulin resistance is a condition characterized by reduced tissue responsiveness to insulin, which is closely associated with metabolic disorders such as obesity and type 2 diabetes. By improving insulin sensitivity, GH supports metabolic health and helps to prevent the development of these conditions.
In conclusion, growth hormone plays a significant role in metabolic processes. Its effects on protein synthesis, carbohydrate and lipid metabolism, and insulin sensitivity contribute to overall metabolic health and maintenance of a healthy body composition. Optimizing growth hormone levels may offer potential benefits in managing metabolic disorders and improving metabolic well-being.
