Insulin

• Insulin, the main storage hormone in your body, is produced by your pancreas.
• It’s an anabolic hormone, storing glucose, fats and protein
• In healthy individuals, insulin promotes the storage of glucose — a simple sugar you get from food — in the muscle, liver, and fat cells for later use.
• Your body secretes insulin in small amounts throughout the day and in larger amounts after meals.
• This hormone then transfers glucose from food / blood into your cells for either energy production or storage, depending on the cell’s current needs.
• Insulin interacts with the brain to reduce food intake
• The physiologic effect of insulin itself on the brain is to increase satiety.
• If the central nervous system becomes resistant to the effects of insulin, then improving central nervous system insulin resistance may decrease appetite.
• Insulin resistance in cells is a fairly common condition that causes the cells to stop responding to Insulin.
• This condition results in high blood sugar because Insulin can’t move glucose into the cells
• The pancreas then produces even more Insulin in an attempt to boost glucose absorption
• Insulin resistance has been linked to obesity, which in turn can play a role in other conditions, such as type 2 diabetes and heart disease
• Insulin sensitivity can be thought of as the opposite of insulin resistance.
• It means your muscle cells are sensitive to insulin.
• Thus, it’s a good idea to focus on lifestyle habits that help improve Insulin sensitivity, such as the following.

Tips to improve insulin sensitivity

• Monitor blood sugar levels

– CGM or standard blood sugar monitors

– Blood sugar should be between 4 – 7 mmol/L or 72 – 126 mg/dL

– The higher the blood sugar the higher the Insulin

– Discover which foods and lifestyle increase your blood sugar and make the necessary changes

• Increase muscle tissue through H.I.R.T

– Muscles are exceedingly glucose hungry

• Improve your sleep habits.

– Not getting enough sleep, or not getting quality sleep, is linked to obesity and insulin resistance

– 7 – 8 hours from 21.30 / 22.00 as many nights as possible

– Support sleep with magnesium, melatonin, cannabis / CBD, mushrooms, like reishi, cordyceps,

• Increase omega-3 fatty acids

– Research indicates that omega-3 supplements may improve insulin sensitivity in people with metabolic conditions such as diabetes.

• Decrease omega 6 fatty acids

– Research suggests that omega-6 fatty acids may contribute to fat accumulation and insulin resistance

• Change your feeding window and meal times .

– 6 – 8 hours feeding windows

– Don’t eat after 6pm

• Eat carbs last

– Eat fats and proteins in a meal first, wait 10 minutes before eating the carbohydrate part of the meal

– Focus on lower glycaemic carbs or foods with lower carbs per gram weight

Cortisol

• Cortisol is known as the stress hormone and is produced by your adrenal glands.
• Cortisol is produced every second of the day to maintain / increase blood sugar levels
• During times of stress Cortisol production increases to lift blood sugar and thereby energy levels
• BTW – it doesn’t matter if the stress aka the need for more energy is physical, mental or emotional
• While it’s important for your body to release Cortisol in ‘dangerous’ situations, chronic high levels may lead to many health issues, including heart disease, diabetes, low energy levels, high blood pressure, sleep disturbances, and weight gain
• Certain lifestyle factors may contribute to high Cortisol levels including:

– poor sleep habits

– chronic stress

– high intake of high glycaemic foods

– obesity raises Cortisol levels, then high levels of Cortisol causes weight gain, creating a negative feedback loop

Tips for lowering cortisol levels

• Optimize sleep

– chronic sleep issues, including insomnia, sleep apnoea, and irregular sleep habits (like those of shift workers), will contribute to high cortisol levels.

– focus on developing a regular bedtime and sleep schedule

• Exercise regularly

– Cortisol levels temporarily increase after high intensity exercise, but regular exercise generally helps decrease levels by improving overall health and lowering stress levels

– Practice mindfulness

– Research suggests that regularly practicing mindfulness lowers cortisol levels

– Try adding meditation to your daily routine

• Maintain optimal body weight

– obesity may increase Cortisol levels and high Cortisol levels can cause weight gain

• Eat well

– Research has shown that diets high in added sugars, refined grains, and omega 6 fatty acids may lead to higher Cortisol levels.

Estrogen

• Estrogen is the family name of female sex hormones responsible for regulating the female reproductive system, as well as the immune, skeletal, nervous and vascular systems
• Levels of this hormone change during life stages, such as:

– Pregnancy

– Nursing

– Menopause

– As well as throughout the menstrual cycle

• Both high and low levels of the various Estrogens may lead to weight gain
• The Ovaries produce copious amounts of Estradiol during a woman’s fertile years
• Fat cells produce Estrone (which can convert to Estradiol), so the more fat cells you have the more Estrone you will produce
• The brain has receptors for Estrogen, and higher levels of Estrogen are associated with fullness and satisfaction after eating.
• Estrogen also suppresses hunger by decreasing levels of Ghrelin and increasing the effectiveness of Cholecystokinin, an appetite-suppressing hormone
• Estrogenic fat is typically a form of subcutaneous fat which develops under the influence of Estradiol and Estrone especially in women, though men can also develop Estrogenic fat, especially as a side effect of aging
• Estrogenic fat is commonly stored in breast tissue, butt and thighs
• Tummy fat differs sightly

– fluff / muffin top is created by Estradiol

– visceral fat is created by Estrone, which is the dominant Estrogen after menopause.

• High levels of Estrogen are often seen in people with obesity and can increase the risk of certain cancers and other chronic diseases
• Low levels — typically seen with aging, perimenopause, and menopause, will amongst other things affect fat storage levels and site

– Increased visceral tummy fat

– Possible loss in breast tissue

• Low Estrogen levels effects other hormones

– Cortisol creating an increased sensitivity to stress

– Insulin creating and increased risk of insulin resistance

• Low Estrogen can lead to other health problems, such as high blood sugar, high blood pressure, and heart disease

Tips to maintain healthy Estrogen levels

• ERT, TRT – talk with an expert
• Maintain optimal weight
• Foods that may increase Estrogen

– Isoflavones from the legume, pea and bean family

– Soybean, green bean, mung bean, chickpeas, alfalfa, peanut

– Also found in smaller quantities in animal foods like meat, eggs, dairy, seafood

• Get adequate, uninterrupted sleep each night – sex hormone production is highest at night.
• Manage your stress – excess Cortisol can decrease the production of Estrogen
• Exercise is important – may increase Testosterone which can increase Estrogen
• Limit your alcohol intake – excess alcohol will increase the production of liver Estrogens.