Metabolic Hormones 101

Today’s guest blog comes from owner of BeyondFit Physiques and the developer of the Beyond Baby Online Fat Loss Program, Kate Horney.  She is a fitness professional and a postpartum female fat loss expert. She teaches moms all over the world how to reshape their bodies through personal training, nutrition coaching, and now my most recent program, which combines BOTH!

 

 

My inbox is flooded with daily emails from women who are STUCK at a PLATEAU and can’t seem to get their weight/fat loss results to budge.  Have you been here?

 
Over the years I’ve helped hundreds of moms tighten, tone, and completely reshape their bodies with my simple, easy to follow fat loss program.  I’ve had the privilege of watching busy moms work towards their goals, and I’ve celebrated with them when they’ve achieved success.  At the same time, I’ve also watched many moms struggle.

 
If you’re a busy mom who is struggling with losing your “baby weight”…  you’re not alone!

 
I know that if you follow Kyra you’re likely a hardworking, motivated, and dedicated woman. But here’s the thing: sometimes that’s not enough!  Sometimes just working harder isn’t enough!  Especially for busy moms- the key to fat loss is in working SMARTER, not always just HARDER.

 

 
So let’s talk about you for a second…

 
Are you struggling to get the post-baby body you want? Maybe you’ve tried a few popular diets but just aren’t getting the results you want… Are you frustrated?  Have you been spending quality time in the gym, not missing any workouts, and sweating your butt off but for some unknown reason you are still not making much progress?  Are you committed to diet & exercise but still not pleased with your tummy, not at your goal weight, or not getting back into those pre-baby jeans like you had hoped?

 
It’s crazy to think about, especially when you’re working so hard- but have you considered that you might actually be sabotaging your fat loss efforts without even knowing it?

 
You’re all smart women… Obviously you know stuffing your face with ice cream and tortilla chips (you know I love Mexican) will definitely NOT get you to your fat loss goal… BUT you might be missing one of the KEY pieces to the female fat loss puzzle…
I’ve seen it time and time again- you know you have to exercise. And you know a hot fudge sundae dripping with chocolate sauce and peanut-butter (yeah, I also love peanut butter) is not going to get you back into your skinny jeans… BUT you may be completely unaware of the MISSING PIECE that is required for sustained, healthy fat loss.

 
Most of us have come to understand that fat loss and a change in body composition requires physical activity and a modification of our diets.  “Move more, eat less” is a popular mantra among women trying to get in shape, but this approach is incomplete.  The missing piece of the puzzle is the hormonal changes required for sustained, healthy fat loss.

 
Ultimately, to burn fat you need BOTH a caloric deficit AND a proper balance of metabolic hormones.  When your metabolic hormones are balanced, you will automatically eat less and will no longer have to rely on willpower alone.  This is the key to lasting fat loss and sustainable body change.

 

 
The subject of metabolic hormones doesn’t have to be terribly complex.

 
Here are 5 hormones that are important to your fat loss:

 
1)  Insulin- This anabolic storage hormone is produced by the pancreas and serves to regulate the carbohydrate and fat metabolism in the body.  When insulin levels are high, extra calories are stored as fat.  In addition, insulin inhibits the release of glucagon, thus stopping the use of fat as an energy source.  Insulin sensitivity is a desirable state because it prevents your body from storing excess fat.

 
2)  Cortisol- This steroid hormone is produced by the adrenal gland and is released primarily in response to stress.  The main functions of cortisol are to increase blood sugar, suppress the immune system, and aid in protein, fat and carbohydrate metabolism.  This hormone can be used to your benefit when released in the presence of HGH, as it enhances the fat-burning effect.  You must be careful, though, because cortisol released with low levels of HGH and/or high levels of insulin has an opposite affect and causes muscle burning and fat storing.

 
3)  Ghrelin- This hunger hormone is produced by the stomach and pancreas, causes you to feel hunger hour-to-hour and can be dulled by the intake of protein and fiber.  Ghrelin levels naturally increase before meals (sending hunger signals to the brain) and likewise decrease after meals (helping you feel full).

 
4)  Leptin- This hunger hormone, which is considered the counterpart to the hormone ghrelin, is produced by the adipose (fat) tissue. When you are craving food, it is an indication that you are not producing leptin.  High calorie foods, stress, and sleep deprivation tend to produce leptin resistance, causing your body not to feel full.  Exercise and proper fat loss nutrition have the opposite effect. This is why most people can’t simply “eat less” to loose weight.

 
5)  Human Growth Hormone-  This fat burning hormone is produced in the pituitary gland, and as the name suggests, is a hormone that stimulates muscle tissue growth. This is important because there is no better fat burner than our muscles. HGH has the benefit of stimulating your body to burn fat rather than store it, so the effect on fat loss is doubled. HGH is stimulated when your body engages in intense, short term exercise like sprinting and lifting weights.

 

 
Understanding these metabolic hormones is a key to creating lasting fat loss.  When balanced, these hormones put you in a prime fat burning mode and allow for sustainable body change….

 

But HOW do you balance your metabolic hormones for optimal fat loss?

 
Here are 5 ways you can start to to balance your metabolic hormones TODAY:

 
1)  Increase fat burning hormones with the right type of workout. Implementing high intensity exercise like weight-training and HIIT can help lower cortisol over time, as well as increase testosterone, a fat-burning/muscle-building hormone that new moms need to help burn fat.  Beyond helping you burn the baby fat, exercise provides additional hormonal benefits to moms. In addition to lowering stress hormones and stimulating fat burning hormones like HGH, exercise releases endorphins that improve your mood! (YAY!) Even if you don’t have the time or energy to get back into a full training schedule, you can take advantage of those feel good hormones by squeezing in short, intense workouts when possible.  (Check out our BeyondFit Life club for monthly, downloadable workouts that you can do AT HOME to burn fat while baby naps!)

 
2)  Improve your insulin sensitivity by eating carbs early.  As moms, sensitivity is something that comes easily to us (hello, mom tears)… unless it’s insulin sensitivity.  In that case, it’s something we need to work towards.  Insulin sensitivity is a desirable state because it prevents your body from storing excess fat. Insulin is an anabolic storage hormone that is produced by the pancreas and serves to regulate carbohydrate and fat storage in the body.  When insulin levels are high, extra calories are stored as fat.  In addition, insulin inhibits the release of glucagon, thus stopping the use of fat as an energy source. The best way to improve insulin sensitivity is through leisurely walks, high intensity strength training and the manipulation of carbohydrates in your diet (think carbs in the morning or immediately PWO).

 
3)  Balance Grehlin by increasing protein and fiber! Grehlin is a hunger hormone produced by the stomach and pancreas, that causes you to feel hunger. It can be dulled by the intake of protein and fiber. Ghrelin levels naturally increase before meals (sending hunger signals to the brain) and likewise decrease after meals (helping you feel full).

 
4)  Use sleep to balance Leptin and reduce cravings!  Leptin is a hunger hormone, which is considered the counterpart to the hunger hormone ghrelin, is produced by the adipose (fat) tissue. When you are craving food, it is an indication that you are not producing leptin.  High calorie foods, stress, and sleep deprivation tend to produce leptin resistance, causing your body not to feel full.  Exercise and proper fat loss nutrition have the opposite effect. This is why most people can’t simply “eat less” to loose weight.

 
5)  Increase Human Growth Hormone with sprints!  I know, I know, you just finished growing a human!  But don’t worry- we’re not talking about another baby at this point.  HGH is a fat burning hormone that is produced in the pituitary gland, and as the name suggests, is a hormone that stimulates muscle tissue growth. This is important because there is no better fat burner than our muscles! HGH has the benefit of stimulating your body to burn fat (rather than store it), so the effect on fat loss is doubled. HGH is stimulated when your body engages in intense, short term exercise like sprinting and lifting weights.

 

 

 

Kate
Looking for fitness and nutrition for MOMS that is so simple it works….   for LIFE?  
Beyond Baby is the secret MOMS fat loss club that you’re going to want to be part of!  

 

 

 

Your Coach,

Kyra

 

P.S. Do you want to learn more about this hormones and how you can lose your post baby weight?

Listen to my interview with Kate here

 

 

.

Wanna know the easiest way to get lean?
Get free tips weekly to get the lean and toned body you deserve!
100% Privacy. We don't spam.

Leave A Response

* Denotes Required Field