Hormones That Pack on the Pounds

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.