‘High-intensity interval training’ (HIIT). This has been shown to be the most effective exercise for reducing hunger and appetite, and controlling weight in both the long and short term. It is important to note that metabolic adaptation can decrease the efficiency of any exercise, so it is important to change the exercises every three months. There is also evidence to show that exercising first thing on an empty stomach gives the greatest benefits with respect to improving glucose tolerance and ghrelin/leptin balance.
5. A good night’s sleep (seven to nine hours). Sleep deprivation has been shown to be associated with poor ghrelin/leptin balance. Good-quality sleep has been shown to better regulate appetite and the desire to eat unhealthy snacks in comparison to exercising later in the day, after eating.
6. Reducing and managing stress has been shown to result in a favourable ghrelin/leptin balance, and so weight management. Chronic stress results in raised cortisol levels, which has a negative effect on metabolism, ghrelin/leptin balance, and can result in insulin resistance. Finding the time for meditation, mindfulness and relaxation is important.
7. Avoid high glycaemic index (GI) foods (these are foods, namely carbohydrates, that release sugar very quickly into the blood supply), and those high in sugar and artificial sweeteners. These include:
• cakes, biscuits, cookies, pastries and other sweets, chocolate and ice cream
• fizzy drinks and drinks with a high sugar content
• pizza, white bread, pita, rolls and wraps
• salted snacks like crisps
• foods fried at high temperatures
In conclusion, there are lots of weight-loss systems and clinics out there. Some are more scientific than others, but they all present us with a system, and some even prescribe slimming pills, which can be very dangerous (in that they are based on stimulators, such as amphetamines, which can have adverse effects on your heart and can cause psychological problems). Research has shown that none of the previously used systems actually work and that most people will regain the initial weight they lose because the systems are not sustainable as a normal lifestyle.
Despite billions spent each year on weight-loss programmes, the incidence of obesity, metabolic disease (such as type 2 diabetes) and environmentally determined diseases continues to rise. My hope is that this book will serve to educate and guide you to making informed and intelligent changes to your lifestyle in order to ‘turn back time’ and still continue to enjoy a long, healthy and happy life.
HORMONAL IMPACT ON FAT DISTRIBUTION AND AGEING
Most imbalances in the body are due to inflammation, which in turn, affects hormonal imbalances.
| BODY FAT STORAGE SITE | HORMONE IMBALANCE |
| Belly | High cortisol/high insulin/high testosterone/ low or high oestrogen |
| Hips (butt and hamstring) | High oestrogen |
| Triceps | High insulin/low DHEA (Dehydroepiandrosterone, a steroid based hormone produced by the adrenal glands and the brain. It is involved in the synthesis of androgenic hormones, and in metabolism) |
| Love handles | High insulin |
| Chest | High oestrogen |
| Back | High insulin/low thyroid |
| Thighs | Low growth hormone |
CORTISOL
Cortisol is a ‘master’ hormone produced by the adrenal cortex (the outer part of the adrenal gland that produces hormones, including stress hormones) and is released in response to chronic or repeated stress and low blood glucose concentrations. Its function in the body is to increase blood sugar through gluconeogenesis (by metabolising proteins into sugar) to suppress the immune system; it also decreases bone formation, diverting the process into gluconeogenesis in favour of osteogenesis (bone formation).
It is also activated in fasting, and calorie restriction, especially carbohydrate restriction. This is one of the body’s protective responses to possible starvation.
Chronic release of cortisol will eventually lead to chronic rises in blood glucose with overstimulation of insulin production and the eventual development of glucose intolerance, insulin resistance, beta cell (the cells that produce insulin) exhaustion, and, ultimately, can lead to diabetes. Prolonged periods of raised cortisol results in muscle loss, increase in belly fat, suppression of the immune system with increased risk of infections, thinning of the skin and premature ageing, osteoporosis and bone fractures, fragility of blood vessels, high blood pressure, heart disease and an increased risk of cancer through weakening the T-cell and natural killer cells (these are part of the immune system that look for early changes in cells that may lead to cancer, and destroy them).
Cortisol also inhibits collagen and elastin production, thereby weakening the infrastructure of skin, bones, blood vessels and all of the tissues in the body; it slows down and inhibits wound healing; and it has an effect on the kidneys by increasing sodium retention and potassium excretion, which can result in high blood pressure. Cortisol increases the gastric excretions, and decreases the gastric defences, thereby increasing the risk of gastric and duodenal ulcers and bleeding. Changes in the normal daily patterns of cortisol can lead to sleep disorders, mood and anxiety disorders, and depressive disorders. Chronic cortisol elevation can also decrease fertility.
High cortisol also interferes with thyroid function, and can lead to an underactive thyroid response. The body shape changes to resemble a ‘lemon on sticks’ as a result of muscle loss in the arms and legs, and excess belly fat.
A 24-hour saliva test to assess your personal levels of stress and adrenal fatigue may be useful if you’re concerned (unfortunately this is not available on the NHS, and has to be arranged privately). Fortunately, your cortisol levels can be managed using meditation, supplementation, nutrition and exercise.
CORTISOL BALANCING RECOMMENDATIONS
Foods to choose:
Have two dates and five almonds within thirty minutes of getting up in the morning.
Consume brown basmati rice and oatmeal, which are soothing to the nerves.
Choose foods that are rich in magnesium, such as apricot, banana, cantaloupe melons, seafood, organic soybeans, kelp, lima beans and avocado. Having a bath in Epsom salts will also increase the magnesium uptake through your skin.
Eat raw, fresh vegetables and fruits for their vitamin, mineral, fibre and enzyme content.
Consume foods high in tryptophan (a precursor to serotonin which is important for sleep, and general mood), such as organic eggs, dairy and turkey, fish, brown rice and nut butters.
B3 is beneficial for the nervous system and general energy release in cells. This can be found in wholegrains, poultry, figs, dates and dried legumes.
Vitamin B6 is good for the nervous system and general energy release, and stabilises