Lesson 2

Lesson Hormones and Metabolism

Presented by:

Stacey Machesney Course Educator

Associate NutritionistMSc Public Health Nutrition

Diploma in Weight Loss – Part I

Lesson 1 Recap

About us

Course Agenda

Member Area & Community

How overweight and obesity affect our health

Getting the balance right

Understand insulin and the glycaemic index

Challenge announced at the end of the lesson

YouTube & Twitter Interaction

https://www.youtube.com/watch?v=JpGuzIBZdPk

Weight Loss Goals

Question Time…

Do you crave certain foods?

What foods do you crave?

Do your emotions have an effect on your cravings?

Today’s Lesson

You will learn: What are the physiological and biological craving triggers

You will gain the knowledge of how to influence your hormone imbalances

We explore the foods that effect metabolism

You will increase your thyroid function

You will develop the skills to understand why you aren’t losing weight

Summary

Course Interaction

Next Steps

Q & A

Let’s Begin

Cravings

What kind of craving do people have?

What major trigger causes us to crave?

To stimulate the brain we will continuously ask questions

What major trigger causes us to crave?

Hunger Vs Cravings

Hunger is controlled by the stomach helps you know when it’s time to fuel up because your body needs energy

Cravings are controlled by your brain

Physiological Biological

What causes us to CRAAAVE…

Physiological and Biological

• Physiological – functions and activities of living organisms and their parts

• Biological – relating to biology or to life and living processes

Physiological Cravings

Your Senses

Senses are linked to your brain

Dopamine is a hormone that is involved with the reward pathway in the brain but is also involved in appetite regulation. When we smell see or think about food, we release dopamine which gives us pleasure and increases our appetite for food

Serotonin is known as the feel good hormone involved in gut health, mood, sleep memory and muscle function. Serotonin is also linked to appetite control and involved in hunger cravings especially the carbohydrate ones

Low Dopamine and Serotonin?

Stress & Negative feelings increase our cravings

When we eat carbohydrate our levels of serotonin are increased resulting calming effect

Stress increases craving for fat and sugar

Negative, guilty, shameful feelings after binging

What can we do?

Steps to beat overeating

Find ways to avoid our Physiological triggers

1: Out of Sight Out of Mind

Dietary restrictions make cravings worse

Portion Control

One slice of cake or pie

One bag of crisps

Smaller chocolate bar

Only cook what you are going to eat

Cook in bulk but freeze single portions

Freeze half the whole bread loaf

Bake ½ the recipe

Portion Distortion

Size Matters

.

Healthy Food Swaps

Women who ate lower-calorie, slightly smaller dishes were

no hungrier than those who ate regular dishes

Dieters liked the taste of the

lower-calorie dishes just as

much as that of the regular

dishes.

Swap For Save (kcal)

Cappuccino/Latte Americano/Green tea 300

Breakfast cereal 2 hard boiled eggs 260

Dried Fruit Fresh fruit 80

2 Biscuits 2 Oatcakes 100

Cream Cheese Cottage cheese 100

Chips Roasted sweet potatoes 250

Chips Roasted Parsnip chips 300

Swap For Nutrient Benefits

Crisps Nuts Omega and vitamins

Sweets/Sugar Dates/figs Vitamins & Minerals

Breakfast cereal Porridge & Nuts Carb & protein

Healthy Swaps

Not This Try This

Mayonnaise Hummus / Avocado & Greek yogurt

Ranch Dressing Balsamic Vinegar

Bread or Crackers Apples or lettuce

Mince/ground beef Ground turkey

Soda Water flavoured cucumber or lemon

Ice cream Frozen yogurt

Bread crumbs Rolled Oats

Sour cream Greek yogurt / Tzatziki

Butter Coconut oil

White rice Ground cauliflower

Potatoes Sweet Potatoes

Table salt Sea salt

Pasta Grated courgette

Healthy Swaps

Biological Factors

What do you think are the biological factors that cause us to crave?

Biological Cravings

Biological Perspective for Cravings

1. Missing Micronutrients

2. Metabolic Balance

3. Hormone Disruption

Missing Micronutrients

Food Craving Nutrient Deficiency Nutritious Food

Bread Nitrogen Green leafy Veg, nuts, seeds, legumes grains

White pasta, bread & pastries Chromium Onion, lettuce, tomato, cinnamon, grapes

Crisps, Salty Foods Chloride Celery, olives, tomatoes, kelp, Himalayan sea salt

Chocolate Magnesium Raw cacao, whole grains, beans, nuts, seeds, fruit, green veg

Fizzy/Soda drinks Calcium Broccoli, kale, sesame seeds, legumes, mustered, turnip greens

Coffee/ black tea Sulphur Cruciferous Veg, cranberries, horseradish, garlic, onion

Iron Beans, legumes, seaweed, cherries, red meat

Phosphorous Citrus fruits, green leafy veg, banana, tomatoes, seaweed, black olives

Crunching Ice cubs Iron Beans, legumes, seaweed, cherries, red meat

Nutrients

Metabolic Balance

Metabolism

Process converts what you eat and drink into energy

“Hidden" functions, breathing, circulating blood, adjusting hormone levels, and growing and repairing cells

Metabolic Rate Body type, Sex, Age

Metabolic Hormones InsulinCortisol

Thyroid Hormone

Thyroid

Function

• Regulates body temperature

• Regulates the speed of your heart and bowels as well as your memory and mood

• Pituitary Gland in your brain releases thyroid stimulation hormone which tells the thyroid to produce thyroxine –feedback loop

Thyroid Hormones

Your thyroid is responsible for producing the master metabolism hormones that control every function in your body

Thyroid produces three types of hormones:

• Diiodothyronine (T2)

• Thyroxine (T4) – 90% inactive

• Triiodothyronine (T3) - active

Hormones secreted by your thyroid interact with all your other hormones, including insulin, cortisol, and

sex hormones like oestrogen, progesterone, and testosterone

Thyroid Hormones

Why could my Thyroid be sluggish?

Increasing Thyroid Function

Stop Dieting

Metabolism of your macronutrients; protein, carbohydrate & fat

Dieting slows thyroid functioning by slowing the metabolism of these macronutrients

Weight Loss

Nutrient Dense Foods

Iodine – Sea vegetables e.g. kelp, cranberries, eggs yogurt, cod & salmon

Zinc – Beef, lamb, wheat germ, pumpkin, spinach, nuts, cacao, mushrooms

Selenium – Brazil nuts, tuna, sunflower seeds, wholegrain, mushroom & chicken

Balancing Hormones Naturally

Tip: Curbing your refined carbohydrate and sugar intake and eating a low GI food plan can

balance testosterone levels

Increased fibre from vegetables

Chose carbs wisely

Choose Your Carbohydrates Wisely

Simple Carbohydrates leads to a fast rise in blood sugar followed by a rapid rise in Insulin levels

Complex Carbohydrates help stabilise leptin levels, which send signals to your body to reduce hunger, increase fat burning and reduce your fat

being stored around your middle

Increase Good Fats

Muscle triggers testosterone production

Resistance training increases fat burning for energy

Muscle tissue burns more calories than fat tissue does, muscle mass is a key factor in weight loss

Increase Resistance Training

Insulin resistance occurs when insulin levels are sufficiently high over a prolonged period of time causing the body’s own sensitivity to the hormone to be reduced

Insulin resistance means your cells can't absorb the extra blood glucose your body keeps generating from the food you eat

Your liver converts the glucose into fat resulting in increased sugar addiction and weight gain

Processed and Sugar Foods

Vitamin D

Maca

Maca Root

Maca root contains alkaloids that stimulate the hypothalamus and the pituitary gland. This creates a better balance in the endocrine system and this is how maca root can prevent hypothyroidism.

Balance is key

Conclusion

What major trigger causes us to crave?

There is no one cause, cravings can occur from a multitude of imbalances and disruptions both

physiologically and biologically

Stacey 4 Week TransformationPart 1

@shawnutritionS

Eat 3 main meals full of your vegetables and snacks can only consist of fruit

Lets look at how its done

My Fitness Pal

Summary

• Physiological & Biological causes of cravings

• Micronutrient deficiency and cravings

• Hormone imbalances

• Thyroid Hormone

• Nutrient dense foods for good health

o Now we can start building on the foundations of our health

from understanding the inside

o Attend all of the lessons live to ask Questions in real time and

benefit the most

o We’re here to help, so contact us anytime!

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INCLUDED:

Next Lesson

• The next session is “Food Addiction & Binge eating ”

• Anorexia Nervous and steps for treatment

• Binge eating disorder development

• Understanding Cognitive Behavioural Treatment

• Behavioural Change

• Setting rewards for treatment

• Attend all of the lessons LIVE and your knowledge will grow

• Shaw Academy Lifetime Membership Prize during Lesson 6

• Recordings are available within 24 hours

Go to www.shawacademy.com and then the Top Right Corner – Members Area

Q&A

• We begin with looking at who is at risk

• You will learn how to recognise an eating disorder,

the risks associated, behavioural change and the

rewards for motivation

• You will gain insight to a serious condition not

being addressed

• We will be really getting into the core areas

• We give another clue to the BIG MYSTERY

Next Lesson is

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Food Addiction and Binge Eating

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