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The High Performance Journal - December 17th, 2024

The other day, I had a conversation with a friend I had not seen in over 3 years.

When I saw him, I was shocked.

He had ballooned in weight, gaining 30+ pounds of fat, most of which was in his belly.

When I spoke to him, he blamed it all on a hormone named cortisol, as the past few years he was under massive stress.

In his words, he was "eating healthy" but still gaining weight.

And I get it.

Hormones affect how we lose or gain weight but not in the ways we think they do.

Specifically, there are 7 of them that are crucial to your metabolic health, and in today's article, we'll go through each and how you can improve them.

You ready? Let's go!

7 Hormones That Affect Weight Loss (and How to Improve Them)

Imagine your body has a team of tiny workers called hormones. These little guys have big jobs in controlling your weight.

Now, as you read this list, you might be dealing with one (or more) of the hormones that inhibit your ability to burn fat.

The best way to see if some of these hormones affect you is to feel how your body feels.

For others, like cortisol, thyroid, estrogen & testosterone, and insulin, you can get a blood test to check your levels and accurately measure if these hormones affect you negatively.

That said, here are the main hormones when it comes to fat loss:

1. Leptin: The "I'm Full" Messenger

Image courtesy of ​Bioninja​ 

Leptin is made by your fat cells.

It's like a text message to your brain saying, "Hey, we've got enough energy stored! Time to stop eating"

This hormone should make you feel less hungry and burn more energy.

However, this signal gets jammed when you have too much body fat, eat past your hunger signal, or eat the wrong foods.

It's like when your parents constantly nag you to clean your room. Eventually, they nag so much that you tune them out.

How To Manage Leptin

• Eat less sugar and junk food
• Get enough sleep (like 8-9 hours)
• Get your body ​metabolically healthy​ and keep it there
• Eat more foods that fight inflammation, like berries and veggies
• Exercise regularly. Preferably do weight lifting and walking as prescribed in our ​LB90 program​.
  
  

2. Ghrelin: The Hunger Alarm

Image courtesy of ​Self Hacked

Ghrelin is produced in your stomach.

It's like an alarm clock from your stomach to your brain saying, "Hey, we need more fuel. It's time to eat something!"

But this clock can get out of whack by having too much body fat, random eating patterns, and ​chronic stress​.

This causes you to eat when it's not time to eat, which is no good if you're trying to get lean.

How To Manage Ghrelin

• Eat meals with lots of protein
• Get enough sleep (like 8-9 hours)
• Get your body metabolically healthy and keep it there
• Include fiber-rich foods in your diet to promote fullness
• Stay hydrated, as thirst can sometimes be mistaken for hunger
• Consider small, more frequent meals to prevent large ghrelin spikes
• Limit processed and high-sugar foods that can disrupt ghrelin levels
• Exercise regularly. Preferably weights, walking, or HIIT to improve satiety
  
  

3. Insulin: The Fat Bouncer

Image courtesy of ​Precision Nutrition​ 

Insulin is made in your pancreas.

It's like a bouncer for your body, telling it to store (or use) energy from your food.

But losing fat can be tough when there's too much insulin or if you're not insulin-sensitive.

This can lead to excess fat storage, ​especially in the belly​.

How To Manage Insulin

• Eat less sugar and white bread
• Get enough sleep (like 8-9 hours)
• Try eating your food within an 8-12 hour window
• Choose healthy fats like olive oil and avocado oil
• Get your body metabolically healthy and keep it there
• Eat more fiber-rich foods like beans and whole grains
• Stay hydrated, as thirst can sometimes be mistaken for hunger
• Exercise regularly. Preferably weights, walking, or HIIT to improve satiety
  
  

4. Cortisol: The Stress Responder

Image courtesy of ​Yourhormones.com​ 

Cortisol is made in your adrenal glands.

It's like your body's built-in security team, helping you deal with stress and danger.

But when cortisol stays high for too long, it can cause weight gain, especially around your belly.

This happens when ​you're stressed for long periods​, don't sleep enough, or eat unhealthy foods.

High cortisol can make you crave sugary and fatty foods, which, as you know, isn't great for fat loss.

How To Manage Cortisol

• Get enough sleep (like 8-9 hours)
• Try to laugh more (I'm being serious)
• Exercise regularly, but don't overdo it
• Limit caffeine, especially later in the day
• Make walking without your phone a habit
• Spend time with people who don't make you stressed
• Eat a balanced diet while avoiding inflammatory foods
• Have a wind-down routine when you're done with work
• Adopt a practice of either deep breathing, yoga, or meditation
• Change your perception of stress, seeing it as a benefit rather than a detriment
  
  

5. Thyroid Hormones: The Metabolism Controllers

Thyroid hormones are made in your thyroid gland.

They're like the managers of your body's energy use, telling cells how fast to work.

When thyroid hormones are out of balance, they can affect your weight, ​metabolism​, and your mood.

Too little thyroid hormone can make you gain weight, while too much can make you lose weight.

How To Manage The Thyroid

• Exercise regularly
• Get enough sleep (like 8-9 hours)
• Eat iodine-rich foods like seafood and dairy
• Adopt a single-ingredient, nutrient-dense diet
• Get enough selenium intake from foods like eggs, fish, or Brazil nuts
• Adopt stress-relieving practices like breathwork, yoga, or meditation
  
  

6. Estrogen and Testosterone: Your Body's Power Couple

Estrogen and testosterone are your sex hormones.

They're like a team that works together to keep your body running smoothly. The key is having the right amount of both. No more. No less.

Both can affect your weight, muscle mass, and where your body stores fat.

When these hormones are out of balance, losing weight is harder.

Estrogen tends to store fat in the hips and thighs. ​Testosterone​ helps you build muscle and burn body fat.

They both affect how fast your body burns calories while impacting your mood and energy.

How To Manage Your Sex Hormones

• Exercise regularly
• Get regular sun exposure
• Get enough sleep (like 8-9 hours)
• Eat plenty of anti-inflammatory veggies and berries
• Consider natural supplements like zinc and vitamin D
• Eat at least .8 to 1 gram per pound of body weight of protein
• Lifting weight helps boost testosterone and manage estrogen
• Manage your stress levels using the recommendations in this article
  
  

7. Glucagon-Like Peptide-1 (GLP-1): Your Body's Appetite Controller

Image Courtesy of ​Rupa Health

This is the peptide that medications like Ozempic and Mounjaro stimulate.

GLP-1 is made in your gut.

It's like a traffic cop for your appetite, telling your brain when you've had enough to eat.

When GLP-1 is working it helps you feel full and satisfied after meals, making weight loss easier.

It does this by slowing down digestion, reducing hunger, and controlling blood sugar.

How To Manage GLP-1

• Stay hydrated
• Exercise regularly
• Eat fermented foods
• Eat protein with every meal
• Get enough sleep (like 8-9 hours)
• Eating more fibrous food can increase GLP-1
• Eating slower can give GLP-1 more time to tell the brain it's full
  
  

Keep The Big Picture In Mind

Remember, all these hormones work together like a team.

To help them all do their jobs better:

1. Get plenty of sleep
2. Stay hydrated - drink plenty of water
3. Find ways to chill out and reduce stress
4. Exercise regularly - mix cardio and strength training
5. Eat a diet comprised of whole foods, lean proteins, and healthy fats

Taking care of these hormone helpers gives your body the best chance to reach and maintain a healthy weight.

It's not about quick fixes but creating a lifestyle that keeps your hormone team happy and working well.

Everyone's body is different, so what works best for you might take some experimenting.

But stick with it, and you'll find your groove. You've got this!

Onwards and upwards. 🚀

- Dan

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