The Lean Body Solution (Part 1)

This 2 part series will help you understand 10 hormones to switch on your fat burners, create your leanest bod and hold on to it for good!Everyone knows the rules: to lose weight, your body has to burn through stored fat. But for many people, despite slogging it out at the gym and drastically cutting calories, their bodies just don’t respond. Or they lose a stack of weight, only to pile it all back on again months later. We’ve all been there, right?But what if creating (and keeping) your best ever body, including reshaping any ‘trouble spots’ was as simple as making a few small lifestyle changes to help your hormones out a little?Yep, it turns out there are certain hormones that stimulate fat burning and can even encourage weight loss in specific problem areas. An imbalance in these same hormones can mean excess fat storage, or annoying body imbalances (yes thighs and tummies, we’re talking to you), despite spending hours at the gym each week.The good news is that simply arming yourself with the right knowledge and then implementing a few simple tactics to balance your bad-boy hormones could be all you need to do to create your leanest body ever… and effortlessly maintain it long term.Read on to gain a better understanding of how to navigate your body’s hormonal minefield… and get ready to say hello to an amazing body. 

The Fat Controller: Insulin

What it doesInsulin manages blood sugars, converting food to energy your muscles can use, or shuttling it into fat cells for storage.How to upset itEat too much sugar at once (or even a little on an empty stomach) and your bod overreacts, releasing an excess of insulin to cope with all that sugar. The insulin works double-time to clear the sugar dump from your blood and the result is an energy “crash” and a big ol’ craving for more sugar!When it’s unbalancedAside from creating a blood sugar rollercoaster (helllooo out of control cravings), if you upset your insulin levels too often, your cells begin to ignore it and you’re on your way to uncontrollable fat storage (particularly around your middle) and diabetes. Eek!How to keep it happyWhen Insulin levels are lower, your body will burn stored fat for fuel. Ditch sugars, reduce starches and eat a moderate carbohydrate diet that’s high in fibre (fruit, veggies, oatmeal, wholegrains). Include good quality proteins or a small portion of healthy fats with most meals/snacks and avoid skim and sweetened dairy. Exercise is also incredibly important for insulin management and a good place to start is with 2-3 resistance sessions per week, as well as 2-3 cardio workouts. Just keep moving! 

The Appetite Masters: Leptin & Ghrelin

What they doTo put it simply, Leptin decreases hunger (that “I’m full” feeling) and Ghrelin increases your appetite (“I’m starving”) and also lets you know when you’re dehydrated, (“I’m parched!”), which is why we sometimes confuse hunger with thirst.Why they’re importantIf Leptin is out of whack, you’re in trouble because your brain will no longer register when you’ve had enough to eat, meaning constant cravings (vending machine, anyone?). Leptin also tells your body when it needs to tap into long-term fat stores, so the aim of the game is to keep Leptin levels stable, while taming Ghrelin so you never feel out-of-control-hungry.Symptoms of imbalanceSudden weight gain, mood shifts (aggressive/frustrated), a large appetite, low energy levels or constant carb craving are signs your appetite control hormones may be out of whack.Keep ‘em happyReestablish some balance by making sure you eat within 30-60 minutes of rising and choose protein or good fats for your first meal of the day (think eggs, nuts, poultry, oily fish, grass fed meats, protein shakes with added fats (coconut oil, avocado, full fat yoghurt). Decrease sugars and starches but never go no-carb, as this kind of diet really seems to effect Leptin levels. Ghrelin spikes when you go too long without eating or drinking, so eat small meals consistently to avoid that ravenous feeling and try drinking a big glass of water 15 minutes before meals, as this often calms Ghrelin gremlins! 

The Sugar Hater: Cholecystokinin (CCK)

What it doesCCK is a digestive hormone released when you eat proteins or fats. It tells your brain it’s time to stop eating and also sends signals to your stomach to slow the rate of digestion.Why it’s importantCCK flips your satiety switch to ON when you eat protein or fats, making you feel fuller for longer. However, CCK doesn’t register sugars/starches, which is why you can scoff a 100g bag of sweets and still not feel ‘full’, but a mere 50g of steak makes you push your plate aside.Symptoms of imbalanceIf you constantly eat high sugar or carby foods and little else, CCK tends to lie dormant, effecting your digestion (hello bloating) and increasing cravings.Keep it happyUse CCK to your advantage by including protein and/or fat at most meals.  

The Fat Blasters: HGH & Testosterone

What they doHGH and Testosterone are two of the most anabolic hormones, meaning they build lean muscle and promote fat burning, rather than the other way around. These guys have a positive effect on everything from whether your butt looks good in your bikini, to how positive you feel, your immunity and even your sex drive.Why they’re importantHGH helps to break down long-term fat stores. It encourages the body to use fat as fuel during a workout and discourages cells from absorbing fats floating around in your bloodstream. Testosterone is a potent lean muscle builder, increases metabolism and boosts your libido but don’t worry girls, it won’t have you looking like Arnie! Healthy Testosterone levels keep you healthy, lean, motivated and feeling sexy.Symptoms of imbalanceWhen HGH is low, you’ll store fat more easily, hold on to existing fat for dear life and often feel tired and emotional. Women with low Testosterone often struggle to focus, find it harder to tone up and can suffer from a case of “bingo wings”, so if you’re chasing down a pair of lean arms, check into T-rehab! When men are low on Testosterone, it can mean everything from erectile dysfunction and growing a nice set of man boobies, to deep depression.Keep ‘em happyHGH is created while you sleep, so get to bed by 10pm and make sure you don’t eat a large meal too close to sleep. Weight training gives a welcome boost to both these fat-blasting hormones and Testosterone loves protein, so increase your intake. The result? Great arms and a smile on your face! Stay tuned for Part 2 next week! Feel free to ask any questions in the comments or on Facebook.