How to cheat your hormones - Alpha Male Nation
How to cheat your hormones
Appetite is a survival instinct, run by some neural and hormonal mechanisms. They are triggered by the brain.
When you fill an empty stomach, our appetite should decrease. Often, however, hunger does not pass even with a full stomach.
In the brain are two centers related to nutrition – of hunger and satiety. It has been shown that while we eat, we influence the center of satiety. Therefore, after a full lunch – salad, soup, a dish we full longer than after a quick bite of fast food with the same caloric value. Here come into play the hunger regulators.
The main hormones that play an important role in the regulation of food intake and body weight are two.
Meet leptin and ghrelin!
What is ghrelin and how it works
Ghrelin is a hormone that signals the feeling of hunger. It is separated from the cells in the stomach and pancreas. The level of ghrelin rises in periods between meals, especially during night sleep and falls immediately after a meal.
Leptin – the hormone that tells us to stop eating
This is a key hormone that regulates the storage and consumption of energy in the body. These include: suppresses appetite and increases the volume of metabolism. In the body, it is expressed by decreasing the amount of fat.
The hormone leptin is produced by adipose tissue such as fat cells secreting it with an almost constant speed. This means that the more fat has in your body, the more leptin it will produce.
If you’re reading this article probably your appetite is out of control. Help yourself! Here is what foods can we consume to reduce the hunger hormone (ghrelin) and increase leptin (satiety hormone) in your body:
1. Avoid fructose – Fructose stops leptin and insulin to reach normal levels after meals, while ghrelin increases. This leads to a dramatic increase in calories consumed. Juices and sodas are the biggest culprits but remember and fructose in the juice, which can also increase the production of ghrelin.
2. Avoid very low-calorie diet (less than 1000 calories per day). Eating more and more frequent, you will prevent hormonal changes.
3. Eat every four hours. Ghrelin (hunger hormone) is reproduced every 3-4 hours. To keep under control ghrelin eat frequently. Leptin levels decrease sharply after 24-72 hours without food.
4. Eat plenty of fiber. Ghrelin levels are high, as long as the food “irritate” your stomach wall and signals the stomach, it is time to stop eating. A large salad or vegetable soup will fill your stomach much faster than any processed food.
5. Sleep at least 7 hours a night. Less sleep – more ghrelin (hunger hormone).
6. Consume animal protein at every meal. Proteins are degraded more slowly, and even research have shown that they reduce the levels of ghrelin. The proteins also control the sensitivity to leptin.
7. Reduce stress – Stress promotes high weight and produces more ghrelin. Reduce stress by walking, hot tub or pleasant music.
8. Increase your intake of Omega-3. Eat rich in the Omega-3
Avoid these common mistakes:
Nutrition – unbalanced, unhealthy.
Lifestyle – low physical activity results in lethargy and lack of energy. Muscles burn as many calories in the shortest time. Therefore, men are favored over women as they physically can develop much more muscles.
Alcohol – Alcohol in large quantities hinders the liver, an organ that is essential for the processing of substances. This violates the natural metabolism.
Hormonal imbalance – we know that no process in the body won’t happen without the influence of the hormones. But the thyroid gland is essential – it produces the hormone thyroxine. It determines the rate of chemical reactions in the body. Increased function of this gland sets and faster metabolism.
Stress is responsible for the accumulation of fat in the abdomen! Stress makes you resistant to leptin!
Cortisol is known as the “stress hormone” because its level increases in emotional and physical stress.
- It helps the body to control stress.
- It is involved in the regulation of blood pressure.
- It is involved in the regulation of blood sugar and transforming sugar and fat into energy.
- It is Important for the proper functioning of the immune system.
What can increase the level of cortisol?
- If you are stuck in traffic
- If arguing with family members or anyone at all
- If you are late for work
- Worries about your upcoming exam
- Physically difficult job
- Extreme temperatures
The amount of cortisol in the body is increased by low blood sugar; lack of sleep or systematic lack of sleep; prolonged or intense physical exertion; often overeating or irregular eating and fasting; excessive intake of stimulants (caffeine, nicotine, alcohol, etc.).
In all these situations, your body is stressed physically or emotionally, leading to the release of “more than necessary” amounts of this hormone. In general, the level of cortisol is higher in the morning (6-8 hours) and the lowest around midnight.
A high level of cortisol in the human body leads to:
- Suppression of the immune system – weakens the immune system and the cells cannot fight, viruses and bacteria.
- Increase the insulin resistance – cells begin to lose sensitivity to insulin, which leads to a continuous increase in its levels in the blood. During prolonged and persistently high levels of insulin leads to a condition, when the body has adapted to chronic stress.
- Break the memory – it destroys the nerve cells in the hippocampus of the brain where memories are stored. Cortisol violates short-term memory, but this long-term stress can lead to reduced ability to recall much of memories.
- Decreased bone density – accelerated bone loss
- Reduced levels of testosterone – cortisol has a major impact on the growth of muscle mass and fat distribution. As a male hormone, it affects the libido – the deficiency of testosterone, slows it down.
How to reduce the overproduction of cortisol?
Reduce caffeine! It was found that about 200 mg of caffeine increased levels cortisol in blood by 30%. If you are passionate coffee lovers, try for at least two weeks to replace it with something else. This will determine if caffeine actually bothering you or not.
Sleep more! Go to bed earlier! Try going to bed no later than 22 pm., the hours between 22:00 and 00:00 are very important for deep sleep! Quality night’s rest decreases the secretion of cortisol and restores all organs and systems in the body.
Keep your blood sugar stable! You will need to stop your diet and start to eat less, but more often during the day. Give up refined sugar, “fast” carbohydrates, sugar-sweetened beverages, and products from white flour and all sorts of chips, pretzels, cookies, waffles and under. Let your diet consist of a balanced combination of protein, complex carbohydrates, and healthy fats.
Warning: a diet rich in complex carbohydrates keeps cortisol levels much lower than any low-carb diet!
Take fluids! Drink a lot, a lot, a lot of water! And one important detail: drinking a glass of water in the morning immediately after getting up and a cup in the evening – just before bedtime, greatly helps to maintain low levels of cortisol!
Take anti-stress supplements! The most effective against high cortisol supplements are those, rich in:
- Group B vitamins
- Vitamin C
- Alpha-lipoid acid
- Grape seed extract
- coenzyme Q10