Hormones That Affect Weight

Did you know that hormones are chemical messengers, they dictate nearly every bodily process, including metabolism, fats storing or fat burning, hunger and satiety.

Among the numerous factors influencing body weight, hormone regulation is fundamental, where too little or too much of a hormone can significantly impact body weight, even where fat is stored. And there are 22 various hormones that affect weight.

Meet the 4 Major Hormones Directly Involved with Weight Gain

• Insulin
• Cortisol
• Estrogen
• Thyroid

1. Insulin

• Insulin is the main storage and growth aka anabolic hormone in your body
• Produced by the pancreas
• In healthy individuals, Insulin promotes the storage of glucose in the muscle, liver, and fat cells for later use.
• The body secretes Insulin in small amounts throughout the day and in larger amounts after meals.
• It moves the digested glucose from the blood into your muscle and fat cells for either energy production or storage
• Insulin resistance is a common condition, especially in aging adults that causes your muscle cells initially then fat cells to stop responding to Insulin aka Insulin Resistance.
• This condition leads to high blood sugar
• Which leads to the pancreas producing more insulin in, an attempt to boost glucose absorption.
• Muscles cells say NO but fat cells continue taking in glucose (for a while), which BTW is converted to fat, resulting in big fat cells
• In this way Insulin resistance is linked to obesity, type 2 diabetes, even fatty liver and heart disease.
• Important to increase Insulin sensitivity – the opposite of Insulin resistance

Tips to Improve Insulin Sensitivity

• Muscle, muscle, muscle

–  Research supports exercise, at both high and moderate intensities, as a means of improving Insulin sensitivity and decreasing Insulin resistance.

• Improve sleep hygiene.

– Lack of sleep, or poor-quality sleep, is linked to obesity and Insulin resistance

• Increase your intake of Omega-3 fatty acids.

– Research indicates that Omega-3 supplements may improve Insulin sensitivity in people with metabolic conditions such as diabetes

– Make sure your Fish Oils are good quality – get to know the Totox level aka oxidation level – best if under 10. Find Super Omega 3 product 

– And or eat 2-3 portions of oily fish per week.

•  Change your diet

– Avoid UPF at all costs

– Eat fresh foods, meat, fish, fruits and veggies

– Avoid ALL foods with added sugars

– Focus on lower glycaemic carb, rather than eliminating them completely

– Get carbs predominantly from fruits and vegetables

· Decrease glucose absorption in the gut and increase glucose absorption in cells with Berberine.

2. Cortisol

• Is known as the stress hormone, produced by the Adrenal glands.
• Increased release in times of ‘perceived’ danger (often alongside Adrenaline (“fight or flight”)
• Responsible for lifting and maintaining blood glucose to ensure energy production to ‘survive’ the ‘perceived’ danger
• In addition to aiding in the body in times of ‘danger’, its other roles include

– reducing inflammation

– suppressing the immune system

• Cortisol is generally released in close relation with the body’s circadian rhythm with 50–60% of it being released with 30–40 minutes of waking, and levels then falling throughout the day
• While this response is normal and desired continued elevations in Cortisol at other times in the day can lead to negative side effects, such as:

– excess protein breakdown – thinning skin, sarcopenia, osteoporosis

– increased fat storage – especially viscera and face

– high blood pressure / heart disease

– sleep disturbances / fatigue

– changes in mood

– irritability

– flushed face

– difficulty concentrating

– insulin resistance / Diabetes

• High levels may also promote overeating and obesity itself may increase Cortisol levels
• Cortisol creates glucose via a process called Gluco-neo-genisis – which means creating glucose from non-carbohydrate substances, such as protein, ie muscle tissue (bone, skin)
• The higher blood glucose increases Insulin production, which increases fat storage and risk of Insulin resistance and weight gain.

Tips to Lower Cortisol

• Optimize sleep – Cortisol should be low during the night. Focus on regular bedtimes and sleep schedule as much as possible.
• Morning exercise – helps increases Cortisol, which is essential in the morning.
• Add mindfulness to your daily routine as regular mindfulness practice lowers Cortisol levels,
• Eat a balanced diet

– Focus on 3 Good meals per day – fats, carbs and proteins in every meal

– Fresh foods for optimal micronutrient content – vitamins, minerals, polyphenols, etc.

• Research has shown that diets high in added sugars, refined grains, and man-made saturated fat (hydrogenated seed oils and margarines) may lead to higher Cortisol levels.
• Practice mindful eating

– Taken from a Buddhist concept – to be fully present and aware of what you’re doing at a given moment

– Mindful eating encourages full awareness of the eating experience, including specific cues, such as hunger, fullness, taste, and texture.

– Do away with distractions at meals, such as TV, phones, work meetings, etc.

• Consider adaptogens

– Adaptogens are shown to support Adrenal health

– Ashwagandha may lead to decreased Cortisol production

– As a tincture

OR

– Combine several adaptogens

3. Estrogen

• Estrogen is known as the female sex hormone responsible for regulating the reproductive system, immune, skeletal, and vascular systems and brain health.
• Estrogen dictates that fat is stored subcutaneously (just under the skin) predominantly on breast, hips, buttocks and thighs
• High levels of Estrogen, which are often seen in people with obesity, can be associated with an increased risk of certain cancers (testicle, breast, uterine) and other chronic diseases.
• Low levels (perimenopause, menopause, post-menopause) is known to affect body weight and body fat distribution.
• Females with low Estrogen levels often experience central obesity – an accumulation of weight around and in the abdomen aka visceral fat.
• This can lead to health problems, such as high blood sugar, high blood pressure, and heart disease, maybe even dementia.
• The increase in abdominal fat storing associated with low Estrogen may, in part be due to high levels of the brain hormone FSH / Follicle Stimulating Hormones
• FSH is shown to stimulates lipid biosynthesis aka make more fat – 
• FSH stimulates the production of Estrogen in the ovaries, which declines and eventually stops at menopause.
• BUT the brain didn’t get the ‘memo’ that the ovaries have retired and keeps sending more and more FSH in hope the ovaries will respond – which they don’t
• It is now known that FSH also stimulates the LDL receptors in the liver preventing the breakdown of LDL, as demonstrated in the ‘sudden ‘high cholesterol levels often seen in post-menopausal women
• FSH also stimulates bone tissue, increasing bone breakdown 
• FSH can increase cancer growth 
• Clearly, we need more studies and solutions about FSH.

Tips to maintain healthy Estrogen levels

• To decrease Estrogen

– Focus on optimal liver function

– DIM is great for Estrogen detox

– Focus on gut health: Kefir. Minimum 3 hours between meals. No snacks. Last meal 6pm.

– Focus on reducing stress. Adaptogens are excellent for stress support 

– Diets high in ultra processed foods, sweets, and refined grains have been shown to increase Estrogen levels

• To increases Estrogen

– Focus on ERT – Estrogen Replacement Therapy

– Increasing Estrogen also increases muscle stem cells and thereby muscle growth

– More muscle better weight control

• To decrease FSH

– Increase / Replace Estrogen

– Ashwagandha has been shown to block LDL receptors in the liver 

–       Ashwagandha does not directly block FSH receptors in other tissues. Instead, it appears to influence FSH levels by affecting the hypothalamic-pituitary-gonadal axis, potentially leading to a reduction in FSH levels.

4. Thyroid

• An unexplained change in weight is one of the most common signs of a Thyroid disorder, where weight gain may signal low levels of Thyroid hormones, a condition called Hypothyroidism, where the Thyroid gland doesn’t produce enough hormones, leading to a slowed metabolism. 
• This can also cause fatigue, cold intolerance, and other symptoms
• Menopause and Thyroid conditions can have overlapping symptoms, which can make diagnosis difficult. 
• Menopause can also affect Thyroid function, potentially increasing the risk of Hypothyroidism
• The risk of developing an underactive Thyroid gland increases with age.
• It is about 10 times more common in women than men.
• 12–20% of women over the age of 60 years may have an underactive Thyroid.
• Which can also explain the increased weight seen in menopausal women
• Diagnosing Hypothyroidism can be problematic
• The standard blood test TSH / Thyroid Stimulating Hormone is expected to be high when the Thyroid doesn’t produce its hormones T4 and T3 (just like FSH and Estrogen)  
• Unfortunately, TSH can be within range but T4 and especially T3 can be low on a cellular level ie. the hormones are being produced and transported in the blood but they’re not getting into the cells, and therefore not doing their jobs, which produces the symptoms fatigue, cold intolerance, etc. 
• There can also be problems with the conversion of T4 to T3 and most doctors don’t know how to manage conversion problems
• And then there’s Reverse T3 / rT3 which does the opposite of T3 ie. slows metabolism
• Under specific conditions, primarily during periods of stress, illness, or starvation, the body prioritizes energy conservation ‘forcing’ T4 to convert to rT3
• Elevated levels of rT3 can indicate poor uptake of Thyroid hormone into the cell.
• High rT3 levels indicates that T4-only therapy might be ineffective, as it fails to address cellular Thyroid resistance.
• High rT3 levels indicate that the state of the body may not be ideal & addressing this, while supporting the Thyroid is advisable.
• Getting your doctor to measure T3 and especially rT3 can be a challenge
• There are various private tests that can be very useful in diagnosing Hypothyroidism and possible causes
• Also consider other lab tests to identify a possible cause of Thyroid problems, such as:

– Prolactin

– AM Cortisol

– DHEA-S

– Estradiol

– Progesterone

– Testosterone

– Serum Copper

– Plasma Zinc

– Plasma Selenium

– Iron Panel + Ferritin

– Vitamin D3

– Complete Blood Count

– CRP

– ESR

– Homocysteine

– Lipid Panel

– Comprehensive Metabolic Panel

– Insulin

– HgbA1c

• Possible causes

– Autoimmune disorder – Hashimoto’s disease

– Iodine deficiency

– Treatments for Hyperthyroidism

– Thyroid cancer

– Stress

– Hormonal changes of menopause

– Fluctuating Estrogen levels can create an inflammatory environment that can trigger autoimmune diseases, Reduced Estrogen levels can affect the conversion of T4 to T3 potentially leading to hypothyroidism

– Extreme calorie restricted diets

– Problems with the Pituitary and or Hypothalamus

– Medication Lithium used for psychiatric disorders

Tips to maintain Thyroid function

• Diet rich in:

– Iodine – seaweed, fish, dairy products, and iodized salt – Iodine is essential for the Thyroid hormone production.

– Selenium – nuts, seeds, and legumes – Selenium is needed to thyroid hormone T4 to T3.

– Zinc – whole grains, nuts, and lean meats – Zinc is also needed to convert T4 to T3.

– Avoid UPF / Ultra Processed Foods – added sugars, trans-fats and the many other chemicals used in UPF – they can contribute to inflammation and worsen Thyroid symptoms.

– Limit foods with added sugar

– Limit Uncooked / Raw Cruciferous Vegetables – cabbage and broccoli contain compounds that can interfere with thyroid function, especially when eaten raw in large quantities – Cooking them can help reduce this effect.

– Prioritize Whole Foods – fresh, whole foods, including fruits, vegetables, meats, and seafood, which are more nutrient-dense than processed foods.

• Manage stress

– Yoga, meditation, deep breathing exercises, etc.

– Smile – it’s very difficult to be stressed when you’re smiling

• Regular Exercise

– Walking, swimming, yoga can help improve Thyroid function and overall health.

– Maintaining a healthy weight can help regulate Thyroid hormone levels.

– Minimize exposure to environmental toxins like chemicals in plastics, pesticides, and cleaning products.

– Prioritize sleep, as it’s important for overall health and can impact Thyroid function.

– Drink plenty of fluids, especially water, as dehydration can worsen Thyroid symptoms.

Consider Thyroid Gland Supplementation

OR

this one

Meet the Main Hormones that Dictate Appetite

• Leptin is the satiety/fullness hormone
• The name is derived from the Greek (leptons) meaning thin
• Produced in adipose tissue aka fat cells and the small intestine
• Supresses appetite by stimulating the hypothalamus to produce feelings of satiety/fulness
• People with excess fat / obesity often experience leptin resistance.
• This means the signals / feelings of satiety don’t happen – so you overeat.
• Leptin may be a bigger player than its counterpart Ghrelin when it comes to weight gain and energy balance
• It’s closely tied to the Thyroid gland and brain.
• When Leptin is working well, we have a better metabolic rate, mood regulation, memory, brain function, mental sharpness.
• When it’s not, it can play a role in obesity, mood swings, and brain fog.
• A lot of symptoms we attribute to low Thyroid can also be Leptin resistance.
• The direct cause of Leptin resistance is unclear, but it may be due to persistent high Insulin, inflammation, gene mutations, and it may be influenced by eating processed foods that can that trick your brain into craving more to be full and/or excessive Leptin production, which can occur with obesity.

Tips to improve Leptin levels

• Although no known treatment exists for leptin resistance, a few lifestyle changes may help lower leptin levels:

– Consuming healthy fats such as olive oil, avocado, coconut, fish, and grass-fed, pasture-raised animals.

– Eliminating added sugar from the diet.

– Getting at least eight hours of sleep.

– Getting adequate exercise – moderate aerobic exercise has been shown to improve Leptin resistance in people with diabetes and obesity

– Reduce body fat as this may lower leptin levels

Ghrelin

• Ghrelin is essentially the opposite of leptin aka increases hunger and is known as the hunger hormone
• Ghrelin is produced in the stomach when it is empty  
• Ghrelin stimulates the hypothalamus to create feelings of hunger
• Normally, Ghrelin levels are highest before eating and lowest after a meal.
• People with obesity often have low Ghrelin levels but are more sensitive to its effects. This sensitivity may lead to overeating
• Also in females with obesity, Ghrelin decreases only slightly after eating, which can lead the brain to think more food is needed and lead to overeating.

Tips to manage Ghrelin levels

• Restricting calories often leads to increased Ghrelin levels, making you feel hungry.
• Don’t skip meals as Ghrelin levels are highest before a meal,
• A diet rich in protein, fibre, and healthy fats can help regulate Ghrelin (and Leptin) levels, leading to a feeling of fullness and reduced appetite. 
• Avoiding added sugar and high-fructose corn syrup, which can impair Ghrelin’s decline after eating.
• Maintain a moderate body weight as obesity may increase your sensitivity to Ghrelin, ultimately increasing your appetite.
• Getting adequate good quality sleep – aim for at least 7-8 hours
• Manage stress may also play a crucial role in regulating Ghrelin. 
• Staying well-hydrated – drinking water can increase volume in the stomach – a full stomach turns down the Ghrelin signal regardless of what it’s full of.

Glucagon-like peptide-1 / GLP-1

• GLP-1 is a hormone produced in the gut when nutrients enter.
• Like Leptin it supresses appetite by stimulating the hypothalamus to produce feelings of satiety/fulness
• It also slows down the release of nutrients from the stomach to allow the small intestine time to breakdown and absorb the income of nutrients
• So, the stomach ‘drips’ nutrients slowly into the duodenum (the first part of the small intestine)
• It decreases Glucagon production in the Pancreas, so the liver releases less glucose into the blood stream
• It also increases Insulin production
• All in all, blood glucose levels decrease
• Some research suggests that people with obesity may have problems with GLP-1 signalling.
• GLP-1 medications, known as the ‘weight loss drugs’, were developed initially for people with Diabetes.
• Today people with a BMI over 30, or those with a BMI of 27+ with at least one weight-related condition are permitted to use the drugs.
• BUT it seems that many are buying GLP-1 medications on the black market
• Three GLP-1 agonists have been approved for weight loss, including:

– Liraglutide – Saxenda / Vioctoza

– Semaglutide – Wegovy / Ozempic

– Tirzepatide – Zepbound

• All three are available as a self-administered injection:

– Saxenda is administered once daily

– Wegovy and Zepbound once per week.

Tips for keeping GLP-1 levels in check

• Focus on protein.

– High protein foods such as whey protein have been shown to increase GLP-1 levels.

• Consider taking probiotics.

– Preliminary research suggests that probiotics may increase GLP-1 levels

– Several bacterial species, primarily Lactobacillus and Bifidobacterium family, are known to positively impact GLP-1 (glucagon-like peptide-1) production. 

– These bacteria produce short-chain fatty acids (SCFAs) that stimulate GLP-1 release in the gut. 

– Additionally, the specific bacteria strain Akkermansia Muciniphila has been shown to increase GLP-1 levels

– Kefir is a good source of Lactobacillus

– Lactobacillus as a supplement