Hormones That Take Off the Pounds
The frustration of not losing weight despite eating right and exercising is usually related to hormone imbalances. In my last column I wrote about hormones that cause weight gain. Now let’s consider several hormones that can you help lose weight! Some of them increase metabolism, some build muscle, while others lower appetite and cravings plus stimulate the breakdown of fat.
Hormones That Increase Metabolism
Thyroid hormone is our main metabolic hormone, directly increasing the burning of calories. It increases the body temperature and overall energy. Thyroid helps our fuel (food) burn more efficiently and will improve cholesterol metabolism. Thyroid sensitizes other hormone receptors so they operate better. Optimizing thyroid is similar to turning up the furnace or tuning an engine – the body simply operates better.
Glucagon, from the pancreas, is the opposite of insulin and works to release fat and glucose from storage to be used as fuel. Protein intake will increase glucagon while high blood sugar and high insulin levels will turn down glucagon production.
Many women are progesterone deficient and have heavy estrogen dominant menstrual cycles coupled with PMS for several weeks when their estrogen is not balanced with enough progesterone. Aside from weight gain caused by estrogen dominance, the low progesterone itself encourages weight gain as progesterone supports thyroid while increasing body temperature and metabolism and it also blocks the fat promoting effects of our stress hormone cortisol.
Hormones That Build Muscle
Androgen hormones such as testosterone and DHEA build muscle and break down fat. They directly turn on DNA to make protein and build structure such as muscle and bone. They also “kick-start” enzymes that break down fat. The fat accumulation around the belly of aging men and women is partly due to declining levels of these androgen hormones.
Growth hormone is touted as the “mother of anti-aging” hormones since it has so many benefits that promote health and slow aging. Made by the liver, it too will build muscle and bone while breaking down fat.
These hormones are all “anabolic” which means they build tissue. Unlike the synthetic anabolic hormones abused by sports stars these natural anabolic hormones promote strong healthy bodies. Unfortunately they normally decline with aging such that by age 50-60 most of us are starting to show the signs of their disappearance.
Hormones That Lower Appetite and Cravings
Leptin is a fascinating hormone that was only discovered in 1994 and since then has generated much interest in the area of weight loss. Leptin is made by fat cells and will signal the brain to lower our appetite and increase metabolism. Leptin increases with weight gain, which sounds good, but similar to insulin as we gain weight and make more leptin, we become more and more resistant to its beneficial effects. When I treat someone with insulin resistance I just assume they have leptin resistance as well and treat both.
Several hormones affect our mood, sleep, and appetite. The key players are melatonin (sleep), serotonin (mood), dopamine (pleasure), and GABA (mood). Melatonin is our main nighttime hormone, helping to promote restful sleep and the production of other hormones such as thyroid and growth hormone. Melatonin levels decline by age 45-50 and many people start having sleep disturbances around this age.
Serotonin deficiency is a cause of low mood and certain foods such as sugar and high-glycemic foods will temporarily stimulate serotonin. Dopamine is our pleasure hormone being associated with cravings and appetite. Stimulant drugs increase dopamine and lead to the “high” associated with them. GABA influences mood by calming the brain, balancing the effects of dopamine and serotonin, thus promoting restful sleep and a calm controlled mood. Proper support of this family of hormones will support controlled appetite and cravings.
Putting It All Together
Restful sleep has so many benefits on natural hormone production that perhaps it is our most important strategy to successful weight loss! During deep sleep we make more anabolic hormones, thyroid and leptin. Melatonin is part of the normal sleep cycle and is promoted by absolute darkness, quiet, and cooler temperatures.
Regular exercise is another way to increase anabolic hormone production and increase leptin sensitivity so that leptin works properly. A combination of aerobic (walking, etc) and anaerobic (strength training) is ideal. Peak intensity training, also called high-intensity-interval or burst training, to threshold will maximize growth hormone output.
Diet plays a major role in more than just the amount of calories consumed. The proper balance of proteins and carbohydrates is essential. The protein stimulates glucagon production and provides the amino acids necessary to make serotonin, dopamine and GABA. Protein is also necessary for good muscle development. Including anti-inflammatory fats (omega-3) is also important as fats do not stimulate insulin, help provide a long lasting energy source and satisfy appetite. Eliminating sugar and limiting high-glycemic foods and inflammatory fats (saturated, red meat) will help. Avoid high-fructose energy drink! Supplement with whey protein isolate or concentrate to get a quick supply of protein – I recommend a few scoops very first thing in the morning to help stabilize blood sugar through-out the day.
We recommend many natural supplements to help with hormone production. 5-HTP will help serotonin, tyrosine will increase dopamine, and GABA supplements can be taken directly. Irvingia is a supplement derived from the African Bush Mango that helps increase leptin sensitivity. Cinnamon and berberine help insulin sensitivity. These are just a few of the dozens of natural supplements that can help manage weight.
Recognizing the “root cause” of thyroid and progesterone imbalances is necessary to get the right treatment and cure these issues. Other conditions such as leaky gut, autoimmune disease, polycystic ovarian syndrome need be identified and fixed. At some point direct hormone replacement is indicated for the normal age related decline in the anabolic hormones.
Our weight loss programs addresses all these issues and many others. Simply telling patients to “watch what you eat and exercise more” is not good enough! Addressing hormone imbalances is a necessary part of successful weight loss.
Free seminars
Low Thyroid: Misunderstood, Misdiagnosed, Missed!
Monday, September 17th at 6pm, at the IMC
Fibromyalgia and Chronic Fatigue Syndrome
Monday, October 1st at 6pm, at the IMC
RSVP at 245-6911 or online at rsvp@imcwc.com
Bio
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado and Integrative Weight Solutions. Call 245-6911 for an appointment or more information.
Hormones That Pack on the Pounds
There are several hormones that conspire to “pack on the pounds” in both men and women. Understanding these hormones is an essential step in helping with weight loss. Here is a quick review of our fat producing hormones and some tips on how to control them.
Cortisol is the first troublemaker when it comes to weight loss. As our main “stress” hormone cortisol is made by the adrenal gland and readies the body for battle, by increasing our blood pressure and blood sugar, and controlling inflammation. It helps the body react to our “fight or flight” hormone adrenaline. These are good things cortisol does to help us adapt to stressful situations.
Chronic stress, however, allows cortisol to start wreaking havoc with the body. It starts to cause the break down of muscle and high blood sugar spikes which leads to higher insulin levels (more on that later). It will impair metabolism by lowering or interfering with other hormones such as thyroid, testosterone and growth hormone. It will depress serotonin leading to low mood, fatigue and increased appetite, while messing up sleep patterns as well.
Insulin is our second fat producing hormone. Normally insulin is made in response to food intake and allows blood glucose to enter our cells for energy production. It will also instruct glucose to be stored for quick use later in the form of glycogen. Beyond that insulin directs glucose to be stored as fat, which is our most efficient long-term energy storage.
Problems with insulin arise when we starting losing our sensitivity to insulin’s positive effects which is known as “insulin resistance”. Our body compensates by making increasing amounts of insulin, which leads to impaired ability to break down fat and increased fat storage especially around the hips and abdomen. Insulin will also turn off a friendly hormone called leptin, which is made by fat cells and tells our brain we are not hungry. As one might imagine, insulin resistance makes losing weight quite difficult.
The third fat promoting hormone is estrogen and it affects both men and women. Specifically, too much estrogen is usually the problem, but too little can also be an issue. Many women go through life with estrogen dominance, characterized by heavy cycles, with premenstrual symptoms such as water gain, breast tenderness, irritability and anxiousness. This is typically due to not producing enough progesterone to balance estrogen, overproduction of estrogen, or exposure to foreign estrogen-like chemicals. At any rate, the excess estrogen will promote fat accumulation, again around the hips and abdomen, leading to the “pear” shaped body. At menopause estrogen levels in women plummet and the body tries to make more estrogen from, guess where, fat cells. This is part of reason so many women put on 20 pounds the first year after menopause.
For men, excess estrogen occurs commonly with aging. As a man’s testosterone level falls the normal byproduct of estrogen often rises. This will cause fat accumulation around the abdomen. The enzyme that converts testosterone to estrogen is prominent in fat cells so a vicious cycle of ever increasing estrogen results. Breast development and a ruddy red complexion are tale-tell signs of excess estrogen in men.
Ghrelin is the last fat promoting hormone worth mention. This appetite stimulator is made in the stomach and pancreas and tells the brain we are hungry, slows metabolism and increases fat accumulation in the abdominal area. Interestingly, ghrelin stimulates the same pleasure areas in the brain as sex, drugs and chocolate - one can appreciate why food can be such a powerful reward! With weight gain people become more and more sensitive to ghrelin, which can lead to a vicious cycle of constantly feeling hungry.
Getting Control
So how do we get control of these fat-promoting hormones? By making some simple changes in lifestyle we can promote big changes in the hormones that either help or hinder weight loss efforts.
Cortisol elevations are caused by any stressor be it physical or mental. Learning to manage mental stress is a critical part of a weight loss program. Many techniques are effective, such as low intensity exercise, meditation, acupuncture, or mellow activities such as yoga or tai chi. Just taking a few 5 minute “breathers” during the day can measurably lower cortisol levels.
Physical conditions that elevate cortisol are often related to inflammation in the gut related to dysbiosis, leaky gut, or delayed food allergies. Chronic infections, heavy metal accumulation, and chemical exposures all elevate cortisol. We recommend natural supplements that help modulate the cortisol stress response and heal over-taxed adrenal glands while also searching to cure the “root cause” of cortisol elevations.
High cortisol levels in the evening, when cortisol is supposed to be at its lowest, will lead to poor sleep. Poor sleep and stress will also increase ghrelin levels leading to hunger. Ironically, we need ghrelin to help enter the restful stage 3 of sleep. Eat dinner at least several hours before bedtime so that bedtime ghrelin levels are not suppressed by a full stomach. Keep evening cortisol low by avoiding strenuous exercise or stressful situations that will elevate cortisol late in the day. I recommend intense exercise earlier in the day, at least prior to dinnertime, and more relaxing activities such as taking a stroll or doing yoga in the evenings.
Insulin resistance is best treated by eliminating foods or food combinations that cause insulin to spike. Cut out sugar and high-glycemic foods. Mix complex carbohydrates with a little fat and protein at every meal. Get some protein within 30 minutes of awakening and never skip breakfast. I suggest 20 grams of whey protein isolate within 15 minutes of awakening. This will help stabilize insulin and blood sugar as well as providing essential amino acids for optimal brain function. Many supplements help insulin work better, such as berberine or cinnamon.
If you have estrogen dominance or see physical signs of estrogen with aging, find help from a professional that is well trained to analyze and correct these hormone imbalances. DIM is a marvelous supplement that will help improve estrogen metabolism in men and women.
Intestinal and liver health have a lot to do with proper estrogen balance in men and women. A healthy gut lining with plenty of good bacteria in the gut will help process estrogens for elimination, sending the estrogen on to the liver for final processing. The liver needs plenty of methyl donating foods that contain vitamin B12 and folate plus taking a B-complex supplement is a good idea.
I have found that successful weight loss depends on more than wishful thinking and the worn out “calories in = calories out” mentality. Be sure to get restful sleep, manage stress, insure proper gut and liver health, and optimize diet to make you hormones work better. Our weight loss programs address all these issues and many others. Proper nutrition and exercise are essential but without hormone balancing weight loss is an uphill battle for many.
Free seminars
Bioidentical Hormone Replacement for WOMEN
Monday, August 20th at 6pm, at the IMC
Bioidentical Hormone Replacement for MEN
Monday, September 3rd at 6pm, at the IMC
RSVP at 245-6911 or online at rsvp@imcwc.com
Bio
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in Bioidentical Hormone Replacement, thyroid and adrenal disorders, fibromyalgia, weight loss and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado and Integrative Weight Solutions. Call 245-6911 for an appointment or more information.
Breast Cancer Prevention
The Role of Estrogens and Soy
One of the most important elements in breast cancer prevention, and in applying safe methods for hormone replacement therapy (HRT), is in understanding the role of estrogen receptors in the body.
There are two estrogen receptors subtypes, estrogen receptor alpha (ERalpha) and estrogen receptor beta (ERbeta), and they found in most every organ system in the body of both men and women. Cancers are always involved with ERalpha. Estrogens and similar chemicals will bind to ERalpha and stimulate breast tissue proliferation and growth, whereas ERbeta will inhibit proliferation and prevent breast cancer.
There are three types of estrogen, estrone (E1), estradiol (E2) and estriol (E3). E2 will equally bind and activate ERalpha and ERbeta, while E1 strongly binds to ERalpha at a 5:1 ratio, thus causing significantly increased proliferation of breast tissue. E3 will bind to ERbeta at a 3:1 ratio thus having potential for breast cancer prevention.
Prior to menopause, women have equal ERalpha and ERbeta expression, whereas after menopause the ratio changes showing increased ERalpha sites. Furthermore, E3 is the most prevalent estrogen prior to menopause, but is replaced by E1 as the dominant estrogen after menopause. Thus, one can appreciate that the conditions for breast cancer increase after menopause due to increased ERalpha expression and the increased ratio of E1.
I recommend the use of E3 when replacing women’s hormones. The safe and effective use of E3 for treating the symptoms of menopause has been established in many studies, going back over 30 years. There are no accounts of increased breast cancer associated with the use of E3 and in fact there are studies that show it reduces the development of breast cancer equal to that of one of the leading oncology drugs, tamoxifen, but without the side effects of tamoxifen.
E3 may act as an estrogen and an anti-estrogen. It will bind to ERalpha but only for a short time and does not stimulate the cellular response like E1 and E2. Thus, is effectively blocks E1 and E2 binding, limiting genetic transcription and preventing breast proliferation.
When prescribing HRT the inclusion of E3 is a critical part of creating a safe and effective hormone balance. At the behest of Wyeth, the pharmaceutical giant and maker of the non-bioidentical drugs premarin and provera, the FDA has tried to remove E3 from the marketplace. This type of back-door politics between government and big-pharma is creating a less than-safe situation for women trying to safely replace their hormones, and is considered criminal by many experts in the field of HRT.
The Role of Soy
Soy can also play a huge role in the prevention of breast cancer, but it is a misunderstood food source that needs clarification. Soy is a phytoestrogen, which is a plant-derived chemical that is similar to estrogen. Soy phytoestrogens are NOT estrogens nor do they act like estrogens. Soy phytoestrogens are more like anti-estrogens that bind to ERbeta with a 20:1 affinity over ERalpha and in addition they will increase the number of ERbeta and decrease the ERalpha in cells. More ERbeta sites equal less cancer!
When talking about the benefits of soy, I am referring only to FERMENTED forms of soy, which include:
- Tempeh a fermented soybean cake with a firm texture and nutty, mushroom-like flavor
- Miso, a fermented soybean paste with a salty, buttery texture
- Natto, fermented soybeans with a sticky texture and strong, cheese-like flavor
- Soy sauce, which is traditionally made by fermenting soybeans, salt and enzymes
Fermented soy will improve estrogen metabolism by decreasing the amount of cancer promoting metabolites. It will also increase the P53 tumor suppressor gene expression, increase the BRCA1 and BRCA2 gene expressions and decrease the HER2 gene expressions, all of which lowers the risk of cancer. Women with low BRCA1 and BRCA2 gene activity have a higher rate of breast cancer, and decreasing the HER2 gene expression will slow breast cancer growth.
Older men are prone to prostate cancer, have higher estrogen levels than women of the same age, and increased ERalpha sites on prostate cells. This leads to more cancer. Again, soy will increase the ERbeta sites on tumor cells in breast, prostate, and even ovarian cancers.
Unfermented soy products, including tofu, and processed soy products like soymilk, soy cheese, soy burgers and soy ice cream, are NOT healthy. There are thousands of studies showing unfermented soy is linked to digestive disturbances, immune dysfunction, thyroid disorders, hormone disruption and more! The billion-dollar soy industry has a million-dollar disguise in the advertising designed to promote the health benefits of soy.
Learn about fermented soy. Tempeh is like a “meat substitute”, similar to the more commonly known tofu, typically cut into cubes and sautéed, baked or fried. Miso is usually found in miso soups, often paired with rice, and is also used in marinades and sauces. Natto is usually paired with rice and veggies, and flavored with everything from soy sauce to sugar. Natto has the benefits of soy, mentioned above, plus it has a positive blood thinning effect, and is high in Vitamin K which helps build strong bones.
Cooking with fermented soy is not hard, but it is not well known in our culture. The next time you shop, try something different and improve you health - add some fermented soy products to your list!
INSET
Free seminars
Bioidentical Hormone Replacement for WOMEN
Monday, August 20th at 6pm, at the IMC
Bioidentical Hormone Replacement for MEN
Monday, September 3rd at 6pm, at the IMC
RSVP at 245-6911 or online at rsvp@imcwc.com
Bio
Scott Rollins, MD, is Board Certified with the American Board of Family Practice and the American Board of Anti-Aging and Regenerative Medicine. He specializes in Bioidentical Hormone Replacement for men and women, thyroid and adrenal disorders, fibromyalgia and other complex medical conditions. He is founder and medical director of the Integrative Medicine Center of Western Colorado (www.imcwc.com). Call (970) 245-6911 for an appointment or more information.
