Happy summer lovin’!
The frustration when gradual or fast weight gain happens can throw off our confidence, self-trust, energy levels, and moods. And this combination doesn’t add up to us having a good day.
Then, we go into ‘fix it’ mode. We try the next diet, order that supplement from the pop-up advertisement or give up.
I am here to share it ISN’T YOU!
It is the intelligence of our hormones that is causing your body to shift and make your set point harder to shift.
Here are a few of the hormones and tips to help you RESET your set point!
1. Leptin: The hormone leptin is produced by fat cells and is secreted into our bloodstream. Leptin reduces your appetite by acting on the hypothalamus specifically to reduce your urge to eat. It also seems to control how the body manages its store of body fat.
How to support your Leptin? Ok! How can we inject leptin into our body?:) My two favorite tips to help activate your leptin are to chew thoroughly and put your fork down multiple times during the meal. When I am emotionally eating, these two tips can help me not overeat, which over time can cause leptin resistance. This is why you always feel hungry, even right after you have eaten.
2. Ghrelin: Studies of a stomach hormone called ghrelin, indicate that the hormone may play a part in reestablishing a bodyweight set–point.
How to support your Ghrelin? Mindset and beliefs can change this hormone. WHAT?? Connecting to pleasure and satisfaction can help this hormone rebalance.
When was the last time you thoroughly enjoyed a meal? Or you didn’t second guess what you ‘should’ have eaten and felt so certain and safe with your food choices? Shifting your mindset and catching limiting beliefs can help rebalance this hormone at the moment. During my programs, we have a mantra for each of the Food Relationship Type to help our mindset shift. Have you taken your Food Relationship Quiz yet? Click here!
3. Insulin Insulin is a hormone secreted by the pancreas whose main role is to regulate glucose levels. Also, insulin instructs the liver, muscle and fat cells to use glucose for energy.
How to support your Insulin? Try to discern if your brain or stomach is hungry? If it is your brain, take a BIG pause before you eat.
- Oxygenate: 5 VERY deep, slow breaths. During my programs, we practice different breathing techniques.
- Hydrate: Sip on green or herbal tea, room temperature water, or green juice.
- Then add Nutrition: You may need a small snack, instead of a meal. When under stress, choose foods that don’t spike your blood sugar, try veggies, broth, nut butter, or hummus. If you can wait until your digestive fire (agni) is ignited that is the best option, but not always realistic, so keep trying!
4. Glucagon – Glucagon is the fat burner hormone. Secreted from the pancreas and signals the body to release stored fat. Again, how do we get more of this?:)
How to support your Glucagon? Referring to the Conscious Nutrition Food Tree, add in more NON-Combined Meals, such as Protein, Starch & Vegan Meals. Another tip we practice during my programs is adding in 2 cups of veggies (mostly cooked/some raw) with each meal for 3 days in a row. The fiber content can help stimulate your organs that are in charge of digestion. And my favorite tip is to add in more tea! Since it is summer, make some sun tea and add in minimal ice and sip on all day.
5. Cortisol – Cortisol is your stress hormone. Cortisol and insulin are best buddies. If cortisol is elevated due to mild, moderate or chronic periods of stress, insulin is typically raised which can make weight loss difficult.
Good news! Cortisol is BOTH a fat storing and fat releasing hormone. The not-so-good news is we have cortisol receptors in our abdominal cells. When we have chronic stress, our adrenals get burnt out and then we start to gain weight in our stomachs.
How to support your Cortisol? Honestly ask yourself, how am I responding to stress? If you are reactive, moderately depressed and in a constant state of worry, then your body is taking the brunt of your emotional stress. I highly recommend adding meditation. My meditation practice saved/saves my life. Make it YOUR OWN practice. I get up, use the restroom, let the pup outside, feed her, then sit back in bed for my 15 minutes of pause. As for food, try having fewer Starch Meals in the evening and choose either Protein, Vegetarian Protein or Vegan Meals for your last meal of the day. This can help your liver use up stored glycogen while you sleep.
Here is a snapshot of an extended chart we review in my courses!
When is the next LIVE course you ask?
Join me for our one-week Summer Appetizer course. We are RESET to begin on Tuesday, July 20th and I’d be honored if you’d join me for it.
We will EASE-in with the Conscious Nutrition philosophy and tips. We meet every other day for one week. We reduce a few foods to observe how our mindset and body respond. Also, we will experiment with understanding certain cues and choosing one day to Intermittent Fasting. (last week’s blog)
You will take away heaps of nutrition tips that will support your flow and glow!
Cheers to the hormone balancing act!
with abundant nourishment,
Heather Fleming, C.C.N. Conscious. Compassion. Nutrition.