Saturday, 4 July 2015

The Perfect Diet Part III - Muscle building fat burning hormones

I believe that this is the most important part of The Perfect Diet Series, cause I am going to write about the "good guys" and the strategy behind. I want to remind you that everything is according to science and human anatomy.
As you well recall, last time I began to write about hormones and that there were 2 types when it comes to our topic:

The Perfect Diet Part III - Muscle building fat burning hormones

Good Hormones Gone bad

  1. Cortisol
  2. Estrogen
  3. Insulin

Good Hormones

  1. Leptin and Ghrelin
  2. Adiponectin
  3. Glucagon
  4. Growth Hormone (GH) and Insulin-Like Growth Factor (IGF)
  5. Cholecystokinin (CCK)
  6. Epinephrine (Adrenaline) and Norepinephrine
  7. Testosterone

So, let's continue:

Ghrelin

Ghrelin is the hunger hormone and it is secreted when the stomach is empty. Every time you're feeling hungry, it means that ghrelin has been secreted. I know I know: Why is ghrelin a good hormone if it makes you feel hungry? Well, because ghrelin secretion stimulates Growth Hormone secretion which is a good thing. You'll see why.

Leptin

Leptin is a cell-signalling hormone vital in the regulation of appetite, food intake and body weight. It's also known as satiation hormone, because of its function to decrease hunger.
Regarding this hormone, there is a little bit of an irony. Leptin acts as a hormone that modulates the size of the adipose tissues in the body.
When fat mass decreases, the level of plasma leptin falls so that appetite is stimulated until the fat mass is recovered. There is also a decrease in body temperature and energy expenditure is suppressed. By contrast, when the fat mass increases, so do leptin levels and appetite is suppressed until weight loss occurs. In this way, leptin regulates energy intake and fat stores so that weight is maintained within a relatively narrow range.
In other words, the more body fat you have, the more leptin you have. Now, the big question is "Why are obese people always hungry if they have so much leptin?" Because, as leptin increases, the receptors for leptin sending messages become less sensitive.

Adiponectin

Adiponectin is the energy management hormone and it works together with leptin. This hormone increases as body fat decreases. The main role is to prevent energy storages but to use it instead so that it gives you an energy and metabolic boost for the entire day.
The key part is that this hormone is secreted when you exercise and eat fats.

Glucagon

Glucagon is the hormone that uses energy from body storages converting it to glucose and send it to the body cells. In other words, it burns body fat. This hormone is secreted when you eat protein and fats and is secreted when there is no insulin in the bloodstream.

Growth Hormone (GH) and Insulin-Like Growth Factor (IGF)

This hormones work together, being secreted by the liver when you are not eating and their main goal is to repair cell damages and tissue development and converting glycogen storage from liver and muscle into glucose and use it for energy. These hormones are also known as "the anti-aging hormones".
These hormones are secreted when you are sleeping when your blood sugar level is low when you do intense exercise and in the presence of protein, vitamin B-Complex, ghrelin, and testosterone.
Be aware that insulin and cortisol inhibit GH and IGF production.

Cholecystokinin (CCK)

This hormone is secreted whenever you eat protein, fibre and fats. Its aim is to slow digestion, stimulate leptin production and inhibit ghrelin secretion.

Epinephrine and Norepinephrine

These hormones work together are known as the "fight or flight" hormones. Whenever there is a short-term stress situation, such as intense exercise, these hormones are secreted.
Their aim is to use fat storages and glucose for energy by sending them to the muscles (in order to exit the "critical" situation), increase heart rate in order to accelerate glucose absorption, increase fast decision making and attention, block insulin and ghrelin production, ease oxygen intake.

Testosterone

Testosterone is a steroid hormone that is secreted in bigger amounts at men, because of the testicles.
Testosterone has two main effects:
Anabolic - include growth of muscle mass and strength, increased bone density and strength, and stimulation of linear growth and bone maturation.
Androgenic - include maturation of the sex organs, particularly the penis and the formation of the scrotum in the fetus, and after birth (usually at puberty) a deepening of the voice, growth of the beard and axillary hair.
Testosterone functions take place only in the presence of GH and IGF and are suppressed by estrogen.
Good quality protein is the main nutrient that stimulates testosterone production.

Hormone chart

In order to synthesise all of the information, here is a simple chart to ease your learning process. Keep in touch to find out information about body types and The Perfect Diet itself.

SecretionActionSuppression
CortisolLong-term stressMetabolic process inhibition
Fast aging
Protein burn
Insomnia
GH and IGF suppression
Exercise
Magnesium
Potassium
Vitamin B
Good sleep
Exercise
InsulinGlucose in bloodBlood sugar level stabilisation
Fat storage
Fat storage burn blocker
Epinephrine
Low blood sugar levels
EstrogenPregnancy
Ovulation
Testosteron suppression
Cortisol secretion
Intense Exercise
Protein
Testosteron
GhrelinEmpty stomachHunger
GH and IGF secretion
Leptin
Epinephrine
CCK
LeptinCCK
After meals
Body fat
Appetite, Food intake and Body Weight regulationInsulin
Cortisol
AdiponectinFats
Exercise
Fat storage inhibition
Energy consumption and management
Carbohydrate burn
High carbohydrate intake
GlucagonProtein
Fats
Fat storage burnInsulin
GH and IGFSleep
Intense exercise
Arginine(Good Quality Protein)
Vitamin B-Complex
Ghrelin
Anti-aging
Tissue development
Fat storage burn
Cortisol
Insulin
CCKProtein
Fats
Fibre
Leptin release
Ghrelin suppression
Slow digestion
Sugar
EpinephrineShort-term stressInsulin and Ghrelin supression
Fat storage and glucose burn
Fast nutrient absorption
Inactivity
Relaxing moments
TestosteroneGood Quality Protein
GH and IGF
Exercise
Unsaturated fats
Tissue development
Muscle and bone growth and strength
Estrogen
Cortisol

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