Module 3: Insulin. Lori Kennedy Inc & Beyond

Transcription

1 Module 3: Insulin 1

2 What You Will Learn Insulin Defined Insulin Insensitivity Type II Diabetes Symptoms Blood Sugar Regulation Glycemic Index & Glycemic Load Exercise Superfoods 2

3 Insulin Defined 3

4 Insulin Defined Hormone secreted by the pancreas in response to ingested carbohydrate The major stimulant of insulin secretion is an increase of blood glucose levels, as detected by the pancreas (blood glucose levels go up when you eat carbohydrates) Insulin is responsible for transporting glucose from the blood stream into the liver where it gets converted into glycogen (storage form of glucose) When the liver is full and there is no more room for glycogen increased insulin levels stimulate the conversion of glucose into triglycerides (fat) for long-term storage in adipocytes (fat cells) Insulin has an additional role as an adiposity signal to the brain. It tells the brain whether or not you should eat and informs the brain about the energy status of your body Circulating insulin enters the brain (proportionally to the amount that is circulating in the blood) where it binds to receptors in the hypothalamus region of the brain 4

5 Insulin Defined Insulin s interaction with the brain stimulates a decrease in food intake Eat food =>blood sugar levels rise => pancreas releases insulin to store glucose => that increase in insulin tells your brain that you have eaten and to shut off hunger The more body fat the more insulin is secreted at a basal level and in response to eating There is a max amount of insulin that can cross the blood brain barrier to stimulate satiety 5

6 Insulin Insensitivity Insulin resistance occurs when more insulin is required (from the pancreas) to maintain a normal level of blood glucose And when cells become insensitive to insulin Beta cells in pancreas become tired from being over worked Pancreas decreases its ability to produce insulin in response to rise in blood sugar Potentially when there is a decrease in insulin receptors in the brain, meaning that those high levels of circulating insulin don t decrease appetite the way they are supposed to 6

7 Insulin Insensitivity Now cells are being starved for glucose even though the pancreas may be secreting high levels of insulin High levels of insulin in the blood is called hyperinsulinemia Triggers a further decrease in cellular sensitivity even when insulin levels are raised In the liver insulin resistance reduces the conversion of glucose to glycogen for storage and the organ also fails to suppress glucose production. 7

8 Type II Diabetes With Type II Diabetes the body either resists the effects of insulin or doesn't produce enough insulin to maintain a normal glucose level 8

9 Symptoms Insulin Resistance (Hypoglycemia): Fatigue, confusion, irritability, heart palpitations, shakiness, hunger, tingling sensation around the mouth, *cravings Type II Diabetes: Frequent urination, sweet smelling urine, excessive thirst and appetite, weight loss, fatigue, irritability, blurred vision, neuropathy, shakiness 9

10 Factors Effecting Blood Sugar Regulation Stress Sleep Emotions Exercise 10

11 Blood Sugar Regulation Stress: Raises blood sugar levels because fight or flight mode increases body s needs for energy Sleep: Raises A1C levels and also places a stress on the body and intensifies cravings for carbs Emotions: Body responds to emotions as stress 11

12 Exercise & Blood Sugar Regulation During exercise the muscles need more glucose to supply energy. In response, the liver increases the amount of glucose it releases into the bloodstream Glucose needs insulin in order to be used by muscles. If there is not enough insulin available blood glucose levels can actually increase right after exercise Exercise increases a demand for energy so the body is pouring glucose into the bloodstream If there is not enough insulin available to "unlock the door" to the muscles, the glucose cannot get into the muscles to provide needed energy The end result is that glucose backs-up in the bloodstream, causing higher blood glucose readings 12

13 Glycemic Index The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream. In other words, how quickly foods break down into sugar in your bloodstream. A food with a high GI raises blood sugar more than a food with a medium to low GI. But the glycemic index does not take into account the amount of carbohydrate in a food 0-54 Low GI Foods Medium GI Foods 70+ High GI Foods 13

14 Glycemic Index Standardized the amount of carbs based on 50 grams of carbs Blood sugar levels were measured at the fasting state and at several different intervals over a 12-hour period Doesn t take into consideration actual portion size 14

15 Glycemic Load A ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving of food Foods with a glycemic load (GL) under 10 are considered low-gl foods and have little impact on your blood sugar; between 10 and 20 moderate-gl foods with moderate impact on blood sugar, and above 20 high-gl foods that tend to cause blood sugar spikes 15

16 Calculating The Glycemic Load In order to calculate the glycemic load you must know the glycemic index of a food and the grams of available carbohydrates (total carbohydrate minus fiber) in that food. Multiply the glycemic index by grams of carbohydrates and divide by 100 1/2-cup serving of raw carrots: 8.6 grams of available carbohydrates and a glycemic index of x 8.6 = 387/100 =

17 Example Watermelon has a high GI of 72, yet a low GL of The high GI is based on 5 cups of watermelon, not an actual serving size of 1 cup. The low GL means one serving of watermelon doesn't contain much carbohydrate, because it is actually mostly water. The low GL indicates that a serving of watermelon won't have much impact on your blood sugar Carrots are another example of a low GL food. Carrots have a high GI of 71. However the GL for carrots is only 6. To get the high GI ranking a person would have to consume a pound and a half of carrots in one sitting 17

18 Regulating Blood Sugar Levels With Food Minimum of 5 grams of fiber per meal grams of carbs per meal Pair a carb with a protein or fat Consume healthy fats daily Remove processed carbs 4 grams of sugar = 1 tsp Avoid juicing fruits Avoid caffeine and alcohol Consume green tea and herbal teas 18

19 Exercise Cardio and resistance training increases insulin receptivity Resistance training improves glucose efficiency more than cardio does Long-term cardio increases the stress response and does not improve insulin insensitivity 19

20 Exercise Focus is on maintaining hormonal balance and keeping cortisol levels low Studies have shown that cortisol levels rise when moderate to intense exercise is done for longer than 40 to 45 minutes Cortisol levels can remain elevated for hours after the workout has completed More is not better - stay away from long bouts of cardio 20

21 Superfoods Blueberries - 1 cup daily can increase insulin sensitivity Avocado - contains glutathione (antioxidant), health fats and fiber - 2 tbsp to 1/4 per meal Chia Seeds - contains trypophan and is high in fiber - 1 to 2 tbsp at a meal Flaxseeds - filled with lignans to help fight xenoestrogens and high in fiber - 1 to 2 tbsp at a meal Spices - fenugreek seeds, garlic, onion, turmeric, ginger and mustard leaves have all been documented to help control blood sugar levels Olive oil - rich in polyphenols, curbs inflammation and increase insulin sensitivity - 1 tbsp per day Cinnamon - causes muscle and liver cells to respond better to insulin - 1 tsp per day Vinegar has been found to blunt blood sugar levels and apple cider vinegar aids in digestion 21

22 Module 3: Cortisol 22

23 What You Will Learn Cortisol Defined Cortisol Imbalances Symptoms Cortisol Regulation 23

24 Cortisol Defined Cortisol is a hormone produced by the adrenal glands that helps regulate blood pressure and cardiovascular function, as well as the body's use of proteins, carbohydrates and fats Cortisol secretion increases in response to physical and psychological stress during the fight or flight response which is why it's sometimes called "the stress hormone" Cortisol itself isn t harmful and is vital in a healthy functioning body During times of acute or chronic stress cortisol levels are elevated which can have range of negative ramifications on health 24

25 Cortisol Defined Elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease and cancer Cortisol is released in response to fear or stress by the adrenal glands as part of the fight or flight mechanism The fight or flight mechanism is part of the general adaptation syndrome (GAS) where two types of stress have been defined: eustress (good stress) and distress (bad stress) Both release cortisol as part of GAS 25

26 Cortisol Defined Once the alarm to release cortisol has sounded, your body becomes mobilized and ready for action but there has to be a physical release of fight or flight Otherwise, cortisol levels build up in the blood which wreaks havoc on your mind and body Good stress is like a "seize-the-day" heightened state of arousal, which is invigorating and often linked with a tangible goal. Cortisol returns to normal upon completion of the task Distress, or free floating anxiety, doesn't provide an outlet for the cortisol and causes the fight or flight mechanism to backfire 26

27 Cortisol Defined Another stress hormone that is activated during GAS is neuropeptide Y (NPY) Once released NPY decreases metabolic rate, causes more belly fat storage and also fuels appetite for sugary foods and carbohydrates 27

28 Cortisol Imbalance Stress increases our desire to have carbohydrates Depresses metabolic rate by interfering with thyroid hormone Cortisol and NPY increase abdominal fat storage Cortisol depletes your happy hormone serotonin, causing depression and more carb cravings Can cause blood sugar imbalances Decreases testosterone which results in loss of libido and other serious health risks 28

29 Cortisol Imbalances High levels of cortisol eats away at lean muscle mass and slows repair of metabolically active tissue Disrupts sleep and known cause of leptin insensitivity and over secretion of ghrelin Decreases cellular sensitivity to insulin resulting in elevated levels of insulin Blunt growth hormone that helps rebuild muscle and slows the effects of aging 29

30 Cortisol Resistance Technical term for it is glucocorticoid resistance Recent research suggests that resistance of cells and tissues to the actions of cortisol rather than high cortisol levels in the blood may be the primary factor in the stress-disease connection Insensitivity of cellular receptors to cortisol, because one of cortisol s jobs is to turn off the inflammatory response once it gets started High levels of cortisol are irrelevant, the cells become insensitive and don t receive it 30

31 Symptoms Always feel wired, panicky and tense Can t get up in the morning - no problem falling asleep but can t stay asleep Exhaustion - tired all of the time, no energy and have uncontrollable sugar cravings and unexplained weight gain Muscle aches Constant colds and flus Low sex drive Eats well and exercises a lot but can t lose weight Slow recovery from resistance training 31

32 Cortisol Regulation AKA stress management Keep blood sugar levels stable Remove stimulating foods and drinks (caffeine, alcohol) Eat within 1 hour of waking up Go to bed before 11pm Wake up at the same time daily 32

33 Cortisol Regulation Vitamin B - specifically B5 which helps the body adapt to stress and supports adrenal function B6 is helpful to take at night because it s useful in correcting high cortisol release throughout the night Relora - reduce cortisol and increase DHEA Greens powder - to reduce inflammation and repair ph levels 33

34 Module 3: Leptin 34

35 What You Will Learn Leptin Defined Leptin Insensitivity Symptoms Leptin Regulation 35

36 Leptin Defined Is a protein made and released by fat cells in direct proportion to the amount of stored body fat and received by sensors in the hypothalamus Circulates in the blood stream, goes to the hypothalamus and signals to the hypothalamus that you ve got enough energy stored up in your fat... so stop eating Indirectly controls the rate of fat loss Controls feelings of both hunger and satiety 36

37 Leptin Defined It surveys and maintains the energy balance in the body, and it regulates hunger via three pathways: By counteracting the effects of neuropeptide Y, a potent feeding stimulant secreted by the hypothalamus and certain gut cells By counteracting the effects of anandamide, another feeding stimulant By promoting the production of a-msh, an appetite suppressant 37

38 Leptin Defined Overweight people generally have higher circulating leptin, while leaner people have lower leptin levels Leptin also responds to short-term energy balance A severe caloric deficit will result in reduced leptin secretion this is your body s way of getting you to eat when you need energy. It s the hunger hormone Overfeeding temporarily boosts leptin, reducing hunger 38

39 Leptin Defined Leptin is also important for fertility, libido, immunity, and even puberty Think of leptin as an overall energy barometer If insufficient energy is available to the body, the body downregulates all the extra stuff, like reproduction, sex drive, puberty, and immunity The presence of leptin indicates sufficient energy, enough to spend on other bodily functions and physiological processes Read more: 39

40 Leptin Defined 40

41 Leptin Insensitivity Questions: Why are so many people overweight? Why are overweight people still hungry? Why do we gain weight back? 41

42 Leptin Insensitivity Something is causing the leptin receptors in the hypothalamus to down regulate (leptin resistance) Something is blocking the leptin from reaching the receptors Either way, leptin isn t working as it should 42

43 Leptin Insensitivity There is a breakdown of the leptin pathway, it doesn t work as it should There are 2 scenarios for the leptin breakdown: Scenario #1: deficient genes in the production of leptin Scenario #2: deficient gene receptors 43

44 Leptin Mice ob/ob mouse: deficient in genes responsible for leptin production - doesn t produce leptin at all An ob/ob mouse suffers from an uncontrolled appetite Always hungry and massively obese, because the normal satiety signaling hormone leptin is absent from circulation Model used for Type II Diabetes because when injected with leptin medical markers normalize Hunger and weight return to normal 44

45 Leptin Mice db/db mouse: deficient in the leptin receptor gene (leptin sensitive) Inject an obese db/db mouse with leptin, it doesn t improve It already has high circulating leptin, since its considerable fat stores are secreting it, but there is no receptor to accept it db/db mouse doesn t respond to injections and continues to over consume food 45

46 Leptin Insensitivity Start with a diet high in refined, non-nutrient foods which drives up insulin levels, the more fat stored the more leptin is secreted The body secretes leptin as weight is gained to signal the hypothalamus that there are adequate energy (fat) stores This in turn reduces hunger, there is satiety, metabolism increase and an increase in lipolysis - using fat as energy Leptin resistance is sensed as starvation, so multiple mechanisms are activated to increase fat stores, rather than burn excess fat stores 46

47 Leptin Insensitivity Leptin resistance creates a desensitizing of taste buds to sweet foods That means the more sweet foods eaten, the less likely clients are to discern a sweet taste, so they will need more and more highsugar snacks to feel satisfied Leptin insensitivity is pro-inflammatory Leptin insensitivity plays a key role in other pro-inflammatory biochemicals manufactured - which leads to inflammatory disease such as heart disease, arthritis and diabetes 47

48 Leptin Insensitivity Leptin resistance also stimulates the formation of reverse T3, which blocks the effects of thyroid hormone on metabolism The thyroid gland secretes an inactive thyroid hormone called thyroxine, also known as T4 This is regulated by thyroid stimulation hormone (TSH) produced by the brain (specifically the pituitary) Normally, the inactive T4 is converted inside the cell to the active thyroid hormone called triiodothyronine (also known as T3) 48

49 Leptin Insensitivity The studies are showing that it is not the production of thyroid hormone that is the problem, but rather it is a problem inside the cell that the inactive T4 is not converted to T3 but rather to a mirror image of T3 called reverse T3 The reverse T3 has the opposite effect of T3, blocking the effects of T3 and lowering rather than increasing metabolism There has been a long held belief by endocrinologists and other physicians that adequate thyroid levels can be determined by testing thetsh and T4 levels Studies are showing that such standard testing will miss 80% of thyroid dysfunction 49

50 Leptin Insensitivity Symptoms Reverse T3 checked Salivary cortisol level - will be higher later in the day Cravings for sweets and processed foods Nighttime eating Weight around the midsection Never feeling satiated or full Thyroid symptoms 50

51 Leptin Sensitivity Symptoms Quick weight loss in men Women will start to notice calmer moods and better sleep Clothes may fit different but weight loss is slower Wake up feeling refreshed Cravings are gone Hunger is gone Increase in energy levels 51

52 Leptin Regulation Eat breakfast within 30 minutes of waking Avoid exercise in the morning before breakfast Have a high protein breakfast with no grain carbs - 40 to 50 grams of protein Consume fats, specifically saturated fats Avoid grains Avoid processed diary Avoid snacking - meals should be big enough to sustain 52

53 Foods Coconut oil Grass fed butter Pastured eggs Grass feed beef Sea vegetables Shellfish Seasonal fruits Seasonal vegetables Fermented foods Seeds and nuts Ghee Bone broths 53

54 Module 3: Ghrelin 54

55 What You Will Learn Ghrelin Defined Ghrelin Imbalance Symptoms Ghrelin Regulation 55

56 Ghrelin Defined Ghrelin is a hormone produced mainly by the cells lining the fundus of the human stomach and epsilon cells of the pancreas that stimulates hunger Ghrelin levels increase before meals and decrease after meals It is considered the counterpart of the hormone leptin, produced by adipose tissue, which induces satiation when present at higher levels Increase in the hormone favored the accumulation of lipids in visceral fatty tissue, particularly in the abdominal region This type of fatty tissue favors the formation of liver fat and increases the risk of developing resistance to insulin 56

57 Ghrelin Defined More body fat - higher levels of ghrelin Ghrelin levels are high before a meal and are supposed to decline afterwards High levels of ghrelin stimulates cravings for high calorie foods Ghrelin also readies the body for the incoming nutrients by stimulating gastrointestinal motility and gastric acid secretions 57

58 Ghrelin Defined Ghrelin duties are also linked to a primary strategy the body uses to reduce inflammation, especially in the digestives tract, which is loaded with receptors for ghrelin Ghrelin also helps protect your body from higher levels of the bacterial toxin known as lipopolysaccharide (LPS) LPS is excessive in almost all overweight people due to bacterial imbalance in the digestive tract Elevated LPS levels in the blood are found in almost all overweight people Bacterial imbalance injures or inflames the lining of your digestive tract, causing you to have food cravings. Ghrelin helps clear your body of toxic LPS 58

59 Ghrelin Defined It tries to prevent intestinal permeability from the inflammatory stress caused by excess LPS LPS actually tries to decrease ghrelin to further the survival of bacterial germs in your gut LPS has been researched to impact multiple pathways of insulin signaling contributing to insulin resistance Elevated LPS blocks leptin entry into the brain Connection: High levels are ghrelin are responsible for gut protection and reducing inflammation caused by high levels of LPS (bad gut bacteria found in almost all overweight and obese people) except high levels of ghrelin stimulate hunger for high calorie sugary foods 59

60 Ghrelin Imbalance Leptin insensitive people are in fake starvation mode Brain signals gut to secrete ghrelin to stimulate hunger and cravings for carbs Lack of leptin means satiety never occurs Ghrelin levels don t fall after consumption of food because of insulin insensitivity and leptin insensitivity 60

61 Ghrelin Imbalance Leptin insensitivity - causes ghrelin to artificially rise to protect against starvation LPS - overgrowth of bad bacteria in the gut Digestive distress - IBS and histamine release as protection against inflammation Lack of sleep - cortisol and blood sugar irregularities 61

62 Symptoms Waking up without hunger Restless sleeps, not waking up feeling rested Always feeling hunger Intense cravings for high calorie, processed sugary foods Strong desire for everything to taste sweet Being satiated immediately after a meal but then hungry 20 minutes later 62

63 Ghrelin Regulation Balance insulin and leptin levels Ghrelin is produced in direct response to leptin insensitivity 2-5 grams of DHA per day Keep fat grams to 30% of daily caloric limit grams of fiber per day 63

64 Ghrelin Regulation Heal the gut and digestive system Fiber binds to bad bacteria and carries it out of the body Fiber also acts as a base for good bacteria to ferment in the gut and digestive tract Add in a probiotic to boost friendly gut flora Remove all sugar from the diet 64

65 Ghrelin Regulation Increase levels of vitamin D Vitamin D is needed to put a lid on high inflammation and extra antioxidants are needed to keep up with the inflammatory stress Lipoic acid has been found to activate gene signaling that deactivates LPS Milk Thistle to support liver conversion and to reduce inflammation 65

66 Module 3: Estrogen 66

67 What You Will Learn Estrogen Defined Estrogen Types & Cancer Estrogen Dominance Symptoms Estrogen Balance 67

68 Estrogen Defined Steroid hormone and is produced in the ovaries but also produced in the fat cells and adrenal glands Estrogen is involved in the onset of puberty, playing a role in development of so-called secondary sex characteristics, such as breasts, and pubic and armpit hair. It also helps regulate the menstrual cycle Estrogen also plays a role in bone formation, blood clotting and other body functions 68

69 Estrogen Defined The hormone also affects the brain, and studies also show that chronically low estrogen levels are linked with reduced mood Men produce estrogen as well, but at lower levels than women. In men, estrogen is thought to affect sperm count Estrogen sensitizes progesterone receptors and progesterone sensitizes estrogen receptors 69

70 Estrogen Defined This means low estrogen or progesterone will have a negative impact on the other hormone as well Estrogen and progesterone have opposite effects in many tissues. In the uterus, progesterone has a thinning effect on the uterine lining while estrogen has a thickening effect Estrogen and progesterone need to be in balance as they both enhance the action of the other, as well as offset the action of the other 70

71 Estrogen & Progesterone Progesterone acts as an antagonist to estrogen. For example, Estrogen stimulates breast cysts while progesterone protects against breast cysts Estrogen enhances salt and water retention while progesterone is a natural diuretic Estrogen has been associated with breast and endometrial cancers, while progesterone has a cancer preventive effect Studies have shown that pre-menopausal women deficient in progesterone had 5.4 times the risk of breast cancer compared to healthy women 71

72 Types Of Estrogen Estradiol (E2) (the predominant form in non-pregnant, reproductive females) primarily aids in the cyclic release of eggs from the ovaries (i.e., ovulation) E2 has beneficial affects on the heart, bones, brain and colon Reduction in the level of E2 causes common menopausal symptoms such as hot flashes and night sweats Estrone (E1), produced in the ovaries and fat cells, is the dominant estrogen in post-menopausal women Estriol (E3) is secreted in large quantities by the placenta during pregnancy. However, it is a comparatively weak estrogen, and the form of estrogen least associated with hormone-related cancers 72

73 Types Of Estrogen The three types of estrogen convert into many metabolites. E1, for example, may convert into three different forms: 2-hydroxyestrone 4-hydroxyestrone 16-alpha-hydroxyestrone Scientists have identified 2-hydroxyestrone as a good or chemoprotective estrogen, while 16-alpha-hydroxyestrone and 4- hydroxyestrone have been associated with the development of cancer 73

74 Study 3,3 -Diindolylmethane (DIM) and indole-3-carbinole (I3C) (found in cruciferous vegetables) favorably affect estrogen metabolism and help to optimize the 2:16 ratio A placebo-controlled, double-blind study of women at increased risk for breast cancer found that four weeks of supplementation with I3C promoted favorable changes in the urinary estrogen 2:16 ratio (Wong 1997; Dalessandri 2004) 74

75 Estrogen Types & Cancer Estriol (E3) is the form of estrogen least associated with cancer In breast cells there are two distinct classical estrogen receptors that bind estrogens, estrogen receptor alpha (ER-α) and estrogen receptor beta (ER-β) In addition, there is one non-classical estrogen receptor, GPR30 (known as the gene that is resistant to tamoxifen) The binding of estrogen hormones to ER-α promotes breast cell proliferation, which can exacerbate the spread of existing breast cancer Conversely, the binding and activation of ER-β slows breast cell proliferation and may slow the development of a cancerous tumor 75

76 Estrogen Types & Cancer Estrone (E1) and estradiol (E2) bind to and activate ER-α, explaining the proliferative effects of these two hormones E3, on the other hand, binds to and activates ER-β This helps to explain E3 s anti-estrogenic activity Many carcinogenic toxins, including bisphenol A (BPA) and polychlorinated biphenyl s (PCB s), promote the growth of breast cancer cells by functioning as agonists (stimulates) of GPR30 76

77 Estrogen Dominance A condition where a woman can have deficient, normal or excessive estrogen, but has little or no progesterone to balance its effects in the body Even a woman with low estrogen levels can have estrogen dominance symptoms if she has low levels of progesterone Estrogen is produced in the ovaries but it is also produced in adipose tissue (fat cells) so excess fat produces excess estrogen (stores around waist, hips and thighs) Common in peri-menopause and menopause when progesterone levels typically drop Lifestyle factors, excess weight and xenoestrogens contribute to an excess amount of estrogen 77

78 Estrogen Dominance In Menopause Stress hormones are made from progesterone in the body and a low level of progesterone can adversely affect how we cope with stress While estrogen levels will decrease during menopause, estrogen levels do not fall appreciably until after a woman s last period Women suffer from the effects of "estrogen dominance" during the transition that is, they have too much estrogen relative to progesterone And some women can suffer from the symptoms of estrogen dominance for 10 to 15 years, beginning as early as age 35 It s possible that estrogen dominance can manifest as menopause symptoms 78

79 Estrogen & Progesterone 79

80 Causes Of Estrogen Dominance Environmental estrogen like hormones Processed foods Hormones and antibiotics given to animals Commercially grown fruits and vegetables sprayed with pesticides Exposure to xenoestrogens: Petrochemical compounds found in general consumer products have chemical structures similar to estrogen and indeed act like estrogen 80

81 Causes Of Estrogen Dominance Stress causes adrenal fatigue and decreases progesterone Obesity Sluggish liver Deficiency of vitamin B6 and magnesium: both necessary for the neutralization of estrogen in the liver Low fiber diet Sedentary lifestyle 81

82 Symptoms Decreased sex drive Irregular or otherwise abnormal menstrual periods Bloating (water retention) Breast swelling and tenderness Fibrocystic breasts Headaches (especially pre-menstrually) Mood swings (most often irritability and depression) Weight and/or fat gain (particularly around the abdomen and hips) 82

83 Symptoms Cold hands and feet (a symptom of thyroid dysfunction) Hair loss Thyroid dysfunction Sluggish metabolism Foggy thinking, memory loss Fatigue Trouble sleeping/insomnia PMS Migraines 83

84 Symptoms Estrogen dominance has also been linked to allergies, autoimmune disorders, breast cancer, uterine cancer, infertility, ovarian cysts, and increased blood clotting, and is also associated with acceleration of the aging process Heart Disease - The risk for post-menopausal women is equal to that seen in men. Estrogenic activities are vital for maintaining the integrity of the vascular endothelium, where atherosclerotic changes begin Osteoporosis - Estrogen deficiency results in increased production of pro-inflammatory cytokines, which cause increased bone breakdown and inflammation 84

85 Estrogen Balance Phytoestrogens Phytoestrogens are natural compounds found in some plants and exert estrogenlike activity in the body Phytoestrogens bind to estrogen receptors and help modulate estrogen activity When estrogen levels are too low, their very mild estrogenic effect raises total estrogenic activity When estrogen levels are too high, they compete with estrogen at cellular receptor sites, thus reducing endogenous estrogenic impact By competing with endogenous estrogen for estrogen receptors, phytoestrogens may help prevent the growth and spread of several hormone-dependent cancers Dietary and supplemental phytoestrogens present a way for women to obtain limited hormonal support without the use of hormone therapy 85

86 Phytoestrogens 86

87 Estrogen Balance Vitamin D Significant protective effects against breast cancer In a study, women with higher vitamin D levels had a nearly 70% reduction in their risk of breast cancer compared to women with the lowest levels (Abbas 2008) Laboratory studies have shown that vitamin D suppresses growth of breast cancer by: Blocking signals that stimulate cancer cell growth Enhancing signals that inhibit cancer cell growth Favorably altering genetic regulators of the cell cycle (Ben-Shoshan 2007; Lee 2007; Jamshidi 2008; Crew 2009) Vitamin D helps prevent mutated cells from becoming malignant and even induces cancer cell death (apoptosis) Human studies show that doses of 1100 IU of vitamin D daily plus calcium results in a 60% risk reduction for developing any cancer, compared with placebo (Lappe 2007) 87

88 Estrogen Balance Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts can help detoxify dangerous estrogen breakdown products that promote cancer growth A chief component of cruciferous vegetables, indole-3-carbinol (I3C), prevents the conversion of estrogen to its breast cancer promoting 16-alpha-hydroxyestrone form, while increasing conversion to its cancer-fighting 2-hydroxyestrone form Omega 3 fatty acids - fermented cod liver oil Lignans may slow the growth of breast cancer in women. A comprehensive review of 21 studies found that post-menopausal women with higher lignan intake were significantly less likely to get breast cancer High fiber diet with low glycemic load carbohydrates Support the liver through milk thistle, dandelion root and choline Foods that support thyroid - kale, kelp, sea vegetables, seaweed 88

89 Module 3: Testosterone 89

90 What You Will Learn Testosterone Defined Testosterone Imbalance Symptoms Testosterone Regulation 90

91 Testosterone Defined Males - steroid hormone from the androgen group produced by the Leydig cells of the testes in response to LH and FSH Females - androgen produced by the interstitial cells of the ovaries and adrenal glands in response to LH and FSH Males - responsible for the production and maintenance of male reproductive tissues ( testes, prostate), development of libido and promoting secondary sexual characteristics such as increased muscle, bone mass, and the growth of body hair Females - responsible for the development of libido, and increasing muscle and bone mass 91

92 Testosterone Defined Responsible for many aspects of energy balance and impacts glucose, insulin and fat metabolism. In males testosterone is a powerful stimulator of insulin sensitivity Males - steroid hormone from the androgen group produced by the Leydig cells of the testes in response to LH and FSH Testosterone aids in protein synthesis, effectively helping rebuild muscle fibers with amino acids. It can preserve existing mass or build upon it, creating more Andropause is the decline in testosterone production 92

93 Testosterone Defined Low levels of testosterone is linked to many conditions that cause erectile dysfunction, including obesity, diabetes, and atherosclerosis Secretion is regulated by a feedback loop - if the body is making too much it gets turned off or gets converted into something else like estradiol Body fat contains aromatase, an enzyme that converts testosterone into estrogens, the main sex hormone in women and slows production of testosterone 93

94 Testosterone Imbalance New England Research Institutes (NERI) confirmed that a man's waist circumference is the single strongest predictor of low testosterone levels When cortisol is constantly elevated as it often is in the sleepdeprived and chronically-stressed testosterone is muted Excessive levels of cortisol produce insulin resistance, fat gain, and muscle wasting, while testosterone promotes muscular hypertrophy and lean mass gains Cortisol contributes to metabolic syndrome, while testosterone helps alleviate it Alcohol use suppresses testosterone production in men 94

95 Testosterone Imbalance Testosterone levels rise during sleep and decrease during waking hours Research has shown that the highest levels of testosterone happen during REM sleep Studies have shown that low testosterone levels frequently occur in men with obstructive sleep apnea Low testosterone levels are correlated with higher bouts of sleep apnea and night waking 95

96 Symptoms Decreased insulin sensitivity Increased abdominal obesity and elevated blood sugar Increase in C reactive protein Decreased libido Decreased lean muscle mass Impaired cholesterol metabolism Decreased red cell production Decrease in bone mass Depression, inability to concentrate Balding and decrease in body hair Hot flashes and increased sweating Growing and tender breasts 96

97 Testosterone Regulation Lose body fat by removing sugar and processed foods HIIT - keep time to less than 20 minutes Consume foods with zinc - get it from food or supplement (40mg/day) Resistance training Increase vitamin D levels Reduce stress and improve sleep Consume healthy fats - specifically mono and saturated for testosterone production BCAA - consume when resistance training 97