The Lean Body Solution (Part 2)

This is the second of our 2 part series to help you understand 10 hormones to switch on your fat burners, create your leanest bod and hold on to it for good! Click here if you missed part 1.

The Girly Ones: Oestrogen & Progesterone

What they doThese two super important female hormones act as antagonists (opposites) to each other in your body, controlling everything from ovulation, sex drive and mood, to fluid retention and fat distribution (particularly on your hips/thighs). Oestrogen is produced internally and also stimulated by food and your environment.Why they’re importantKeeping Oestrogen and Progesterone in balance is incredibly important, for fertility above all else but also for keeping your body in proportion, your skin clear and your emotions in check.Symptoms of imbalanceMood swings and increased anxiety, excess fat on your hips and thighs (often girls with a ‘pear’ shape have issues with oestrogen dominance), increased fluid retention and emotional swings are all signs of imbalance. NOTE: men can suffer from a case of too much oestrogen too, resulting in fat distribution in areas men typically don’t accumulate it – chest (man boobs again!), hips and butt. Men don’t need a sultry swagger, so if your man suffers from this, make sure he reads this too!Keep ‘em happyReduce environmental oestrogens by removing foods that encourage oestrogen dominance, including packaged/processed foods, most alcohol (red wine’s ok, phew!) and non-organic animal products that may be pumped up with added hormones. Reduce your intake of soy and flax products, as these mimic oestrogen and encourage fat storage in your legs/hips - soy in particular is not a friendly food for pear-shaped girls or soft-chested men! Also increase your green veggie intake, as these help to flush fat from problem areas. Other foods that are quite famous for helping out are wild yams, chaste tree berry, vitamin E, egg yolks, organic dairy (yoghurt’s best), vitamin B-6 (try walnuts), zinc (red meat or shellfish) and turmeric. When it comes to training, avoid too much long, slow cardio (jogs, cycling), which can encourage fat storage on the legs. Opt for resistance and interval training instead and incorporate plenty of unilateral moves like one-legged squats, lunges and deadlifts. 

The Stress Head: Cortisol

What it doesCotisol is typically high in the mornings and reduces as the day goes on. It’s often referred to as the ‘stress hormone’ as it’s also released in large quantities when you’re stressed or frightened. When cortisol is first released, it encourages your body to release stored glucose for energy, giving you a boost, but constant cortisol release shuts down fat burn altogether.Why it’s importantCortisol has many critical functions, including glucose management, insulin release and blood pressure regulation. You need this guy on your side when you’re under pressure!Symptoms of imbalanceIn today’s mile-a-minute world, rampaging cortisol levels are a real issue for many peopleand too much can result in dramatically increased fat storage (particularly around your stomach), disturbed sleep patterns, anxiety or a constantly “rushed” vibe, as well as a feeling of exhaustion in the mornings and often a “second wind” of energy late in the evening., when you should be sleeping!Keep it happySimple ways to keep your cortisol levels in check are to kick the coffee habit (sorry gals!), or at least limit caffeine consumption to pre-workout only, when you can literally ‘burn’ all the nervous energy off throughout your session. Also limit other stimulants like energy drinks, soft drink, sugars, processed foods and alcohol, particularly in the afternoons and evenings. Increasing Omega 3 intake, switching off the electronics an hour or so before bed and establishing a ‘wind down’ ritual are also great ways to keep your cortisol in check. Nothing beats a good soak in an Epsom salt bath, or try a little pre-snooze guided meditation/ deep breathing. 

Cover all bases!

Feeling a little out of sorts but not sure which hungry hormone is the culprit? Implement these easy steps to cover all bases and make sure you’re doing the best thing by your bod:

• Ditch cereal and chow down on something full of Leptin and CCK loving protein and good fats in the morning.
• Don’t leave too much time between meals/snacks. A little hunger is beneficial but that “starving” feeling will get Ghrelin grumbling and upset your cravings for the rest of the day.
• Cut down on caffeine – if you can’t go without your daily grind, sip on a black coffee about 30-60 minutes before a workout, or indulge mid-morning but don’t go back for seconds in the afternoon!
• Ditch refined sugar and starches, keeping them for special occasions only.
• Choose high fibre, whole foods that don’t come from a packet.
• Moderate your carb intake but avoid a super low carb diet.
• Never overeat or diet – it confuses your body. Consistent, smaller portions work best.
• When it comes to alcohol, avoid beer, white wine and sugary spirits, sticking to a glass of good quality red, or a clear spirit mixed with water and lemon/lime.
• Keep your Omega 3s up – invest in a good quality fish or krill oil supplement.
• Train with weights and do interval cardio.
• Get enough sleep! Without enough hours in the sack, you’ve got no chance of fighting the flab.
• Don’t eat too close to bedtime, as your body will be too busy digesting to rest properly.
• Get outside and enjoy the fresh air! Just 20 minutes outdoors can make your body sing!

Feel free to ask any questions in the comments or on Facebook.