HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
HOW CAN I PREVENT THE STORAGE OF FAT?
Metabolism
Hormones need to be kept in balance in the human body; too much or too little of a certain hormone can lead to serious consequences in the future.
For decades, caloric restriction and intense physical training were seen as the primary methods for weight loss. However, recent studies challenge the belief that restricting calories alone leads to fat loss. Enter hormones.
Hormones, classified as Anabolic or Catabolic based on their impact on the organism, play a crucial role. In the human body, hormones influence various physiological activities, including metabolism, appetite, growth, mood, puberty, fertility, and more.
After the age of 30, the production of anabolic hormones decreases, and catabolism becomes more prominent, contributing to the aging process. Catabolism breaks down lean muscle mass, slowing down metabolism.
Hormones, often termed "chemical messengers," operate within systems like the endocrine system. For instance, when we consume carbohydrates, it signals the pancreas to release insulin, prompting muscle and fat cells to uptake glucose from the bloodstream. Understanding these hormonal intricacies is key to a more nuanced approach to weight management.
In a weight management program, three hormones deserve special attention: Insulin, Glucagon, and Cortisol.
Insulin: Secreted by the pancreas in response to high blood sugar levels, insulin aids in storing glucose (carbs converted into sugar) in muscle tissue and fat cells. It is a vital anabolic hormone for muscle building, similar to Human Growth Hormone (HGH), thyroid hormone, testosterone, and estrogen.
Adrenaline, cortisol, and glucagon: Function as catabolic hormones.
Glucagon: Released by the pancreas when blood sugar levels are low, it prompts the liver to release stored energy into circulation. This release is particularly active between meals and during exercise.
Cortisol: Released in response to stress and low blood-glucose concentration, cortisol, when imbalanced, can weaken the immune system. Excessive cortisol release is associated with symptoms like weight gain, especially around the abdomen and face. Understanding and balancing these hormones are crucial aspects of effective weight management.
Insulin and glucagon operate in a delicate balance; when insulin increases, glucagon decreases. Insulin is responsible for promoting the storage of energy, while glucagon stimulates the release of stored energy. How these two hormones impact fat storage in your body ultimately depends on your body's ability to regulate them effectively. Achieving a harmonious balance between insulin and glucagon is crucial for managing and optimizing your body's energy storage and release mechanisms.
It's key to exercise according to the metabolic state of that particular day, otherwise, our efforts won't produce any visible results; we will not lose fat nor gain any muscle mass.
METABOLISM & HORMONES
METABOLIC PATHWAYS
Metabolism is divided into two categories:
- Anabolic pathway:
Build molecules and require energy.
- Catabolic pathway:
Break down molecules and create energy.
These two pathways complement each other, with the energy released from one being used by the other. Our body, based on the food consumed on a particular day, will be in either the anabolic or catabolic state. It can't be in both states simultaneously.
When the body is in a catabolic state, we lose fat, but there's a risk of losing muscle mass. On the other hand, in an anabolic state, the body gains muscle mass but may also gain fat.
This underscores the importance of exercising according to the metabolic state of the day. Tailoring workouts to this state is crucial for producing visible results, ensuring effective fat loss or muscle gain.
While most of us are aware of the need to control fat intake for weight management, carbohydrates also play a crucial role.
Carbohydrates serve as the primary fuel for our metabolism. When not immediately required by cells, they are converted into glycogen, a more space-efficient form of energy.
The majority of glycogen is stored in the liver and muscle cells.
The body has limited storage capacity for glycogen, and when muscles and the liver are saturated with glycogen, the excess is converted into fat.
However, being too low on carbs for extended periods can slow down metabolism. In such situations, the body aims to protect its fat deposits, hindering fat loss.
This underscores the importance of physical activity, especially resistance training, in weight control. These activities provide a metabolic advantage by utilizing excess glycogen for muscle tissue recovery instead of depositing it as fat.
Engaging in regular exercise is key to optimizing the balance between carbohydrate intake, storage, and utilization for effective weight management.
CARB CYCLING DIET.
Lose Fat and Gain Muscle Mass
HORMONES
WHY IS IMPORTANT TO KNOW ABOUT METABOLIC SYNDROME?
To succeed in any weight management program, whether your goal is to gain or lose weight, it's crucial to understand how metabolism and hormones work in your body and how they influence your efforts for weight control.
Metabolism refers to the chemical reactions in the body that convert food into energy. It varies among individuals due to genetic factors, diet, and activity levels.
Links to read:
- The carb cycling diet. Roman Malkov. MD.
- https://en.wikipedia.org/wiki/Metabolic_pathway
- https://en.wikipedia.org/wiki/Cortisol
"Insulin and Glucagon, the yin and yang of blood glucose maintenance". How these two hormones affect the fat storage in your body comes down to your body’s ability to regulate them.
In the past decade, much discussion has revolved around Metabolic Syndrome (MS), a condition encompassing risk factors such as obesity, insulin resistance, hypertension, and dyslipidemia. When combined, these factors elevate the risk of developing coronary heart disease, stroke, and diabetes.
Metabolic Syndrome is often synonymous with Insulin Resistance, where the body produces insulin but fails to respond properly. Muscles, fat, and liver cells become resistant to insulin, leading to increased insulin production in an attempt to facilitate glucose uptake. This, in turn, results in elevated blood glucose levels.
A diet high in starchy and processed carbohydrates, along with unhealthy fats, can trigger excessive insulin production. The body requires higher insulin levels to metabolize carbohydrates compared to fats and proteins. Over time, the body may struggle to keep up with this demand, potentially leading to the development of Type 2 Diabetes.
Diabetes 1: Arises when the pancreas is incapable of producing insulin.
Diabetes 2: Occurs when the pancreas slows insulin production after a period of high demand, often associated with insulin resistance.