henfarmer

The most important hormones to address when losing weight: Cortisol (stress hormone) What it does: Helps control how your body uses fats, proteins, and carbohydrates. In the short term it’s useful, but chronically high levels raise blood sugar, increase appetite, and promote abdominal fat storage How to optimize: -Prioritize consistent 7–9 hours of quality sleep -Add stress-management practices (walks, breathing exercises, meditation, time outside) -Avoid overtraining; include recovery days and don’t combine extreme calorie restriction with intense exercise Ghrelin (“hunger hormone”) What it does: Produced mainly in the stomach; rises before meals to stimulate appetite and falls after eating. Levels can climb with calorie restriction, which can make sustained weight loss harder How to optimize: -Address gut issues -Eat protein and fiber rich meals (these keep ghrelin suppressed longer) -Keep consistent meal timing and avoid extreme restriction or frequent long fasts -Protect sleep and circadian rhythm: poor sleep/circadian dysfunction raises ghrelin Leptin (“satiety hormone”) What it does: Released by fat cells; signals the brain about energy stores, reduces appetite, and supports energy expenditure. In obesity, many people develop leptin resistance so the “I’m full” signal is weaker How to optimize: -Aim for gradual weight loss rather than crash dieting (rapid loss drops leptin and increases hunger). -Prioritize 7–9 hours of quality sleep and dial in circadian rhythm -Focus on whole, nutrient dense foods with adequate protein and fiber to help reduce inflammation that contributes to resistance Insulin What it does: Allows your body to use glucose for energy and promotes nutrient storage. Chronically elevated levels (common with insulin resistance) favor fat storage and can make weight loss more difficult How to optimize: -Build meals around protein, fiber, and healthy fats while limiting refined carbs and added sugars. -Strength train 2–3 times per week and walk after meals when possible -Get consistent sleep and manage stress (both strongly affect insulin sensitivity). -Eat carbs AFTER protein and fiber and before movement