It is helpful to be familiar with some of the most important hormones that are related to weight gain and weight loss. These are complex interactions, but understanding some of the basics can help you make the best choices for your body.
Insulin is involved in regulating blood sugar levels and storing excess glucose for energy. Food we eat gets broken down into blood sugar which enters our bloodstream. This signals the pancreas to release insulin. Insulin helps blood sugar enter the body’s cells so it can be used for energy. Insulin also signals the liver to store blood sugar for later use. As the blood sugar enters the cells, the levels in the bloodstream drop, signaling insulin to drop as well. The lower insulin levels tell the liver to release the stored blood sugar so that we have energy, even if we haven’t eaten in a while.
The problem comes when excess sugar enters the bloodstream. The pancreas pumps extra insulin to get the blood sugar into the cells. Over time, the cells can stop responding to all of that insulin and become insulin resistant. The pancreas keeps making more insulin to try to get the cells to respond. Eventually, the pancreas can’t keep up and blood sugar levels keep rising. All of that blood sugar can be damaging to the body and all of the insulin tells the liver and muscles to store the blood sugar. When they’re full, the liver sends the extra blood sugar to fat cells to be stored as body fat. The result is weight gain. This is how sugar and insulin lead to weight gain. Even more concerning, this can set the stage for prediabetes and type 2 diabetes.
For more on this, I recommend reading the book “The Obesity Code” by Dr. Jason Fung.
In addition to insulin, it is helpful to be familiar with leptin and ghrelin, hormones that regulate our sensation of hunger and fullness.
Leptin, or the “satiety hormone” is the hormone that lets us know when we’re full, suppresses food intake and thus induces weight loss. Higher leptin levels are directly proportional to higher body fat. Obesity results in high levels of leptin which can cause a lack of sensitivity to leptin, or leptin resistance. This causes a person to eat more because their brain is telling their body that they are hungry when they actually have more than enough energy stores.
Ghrelin, on the other hand, the “hunger hormone” let’s us know when we’re hungry. It enhances appetite and increases food intake in humans. Some studies show that obesity as well as weight loss and dieting can be associated with higher levels of ghrelin, leading to more hunger which can cause a vicious cycle and make it harder to lose and maintain weight.
Furthermore, studies show that sleep deprivation or shortened sleep duration (typically under 7 hours) can decrease leptin and increase ghrelin resulting in increased appetite and weight gain. Ghrelin can also be increased by chronic stress which can also lead to weight gain.
When you have a basic understanding of the above hormones and how they interact in your body, it can help inform your food choices and eating strategies to optimize your health and weight goals. I will discuss this more tomorrow on the topic of balancing these hormones. As I’ve mentioned before, you always want to discuss with your own doctor before embarking on any diet changes, particularly if you have any specific health conditions.
Remember, for help with any concept that I’ve discussed so far or other life coaching issues, please reach out to me at mindfuldocmom@gmail.com or schedule a free call at the link below.
