Ideal Body Composition. Part 1- Nutrition & Hormones
Went to another "class" last night at Holistic Harmony. This is what we covered:
Hormones control Metabolism:
- Hormones affect your metabolism and composition
- Cortisol, DHEA, Estrogen, Progesterone, Testosterone, Thyroid, Growth Hormone
- Leptin, Ghrelin, Fructose inhibits leptin
Hormone fluctuations - How to balance:
- Assess levels prior to any program
- don't work out after 8 pm
- don't eat after 7 pm (fasting = burn fat, rests the digestive system, regulates leptin, eating after 7 interrupts normal hormone production during sleep)
- Ratio of body fat to lean tissue to balance
- Weight is not important because muscle tissue weighs more then fat tissues
- Water retention will fluctuate
- BF%- Ideal men: 10-20% women: 18-28%
- food consumption = hormonal response
Compare Chicken and a doughnut:
maintain/increase muscle insulin spike
stabilize blood sugar aids in conversion of carbs to fat
satisfy hunger shuts down all fat burning
increase amino acids increases Ghrelin & Leptin
increase in cortisol causing hunger
- contributes to cravings
- neuroscientists refer to it as craving brain
- interacts with neuropeptide Y
- contributes to craving salt and sugar
- high levels cause belly fat (visceral fat)
Cortisol is supposed to be high in the AM and lower throughout the day
- Balance hormones and lifestyle
- when in balance fat loss and muscle gain are a side effect of a balanced diet
The body is always compensating:
- metabolism is affected by hormones
- balance your hormones, calorie restriction, eating nutrient dense food, will jump start your metabolism.
- need amino acids and B vitamins
They reccommend the CRON diet
Overweight characteristics:
When a person is finished with the CRON diet your hypothalamus gland will reset. Your internal body set point will be lowered. Your metabolism will rise to a higher level. Hunger will be reduced to normal body
Reasons why people have low metabolism and don't lose:
- lack of digestive enzymes
- surrounds organs and joints, provides cushion to bones
2: Normal fat reserves (Need)
- spread all over the body. need for good health
3: Secure fat reserves (do not need)
- abnormal fat in problem areas. Stored as a survival mechanism. Causes body to be disfigured
