Healthy Hormones -Gabriel Method Nutrition€¦ · THE 4 HORMONES THAT WHEN BALANCED SUPPORT FAT LOSS 1. Adiponectin: The Fat Burner Hormone.The more body fat you have the less of

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Healthy Hormones -Gabriel Method Nutrition

with Heather Fleming, C.C.N. (Nutritionist & Gabriel Method Coach)


The Role of Hormones

THE 4 HORMONES THAT WHEN BALANCED SUPPORT FAT LOSS

1. Adiponectin: The Fat Burner Hormone. The more body fat you have the less of this hormone you have.

2. Ghrelin: Excess of this hormone causes more hunger to reward the brain. Lack of sleep increases this hormone.

3. Insulin Imbalance: Your body insulin and blood sugar regulators are not working correctly, so instead of using glucose for your muscles you are storing it as fat.

4. Cortisol Overload: The more stress you have can increase abdominal fat which can increase cortisol. Decrease your caffeine intake and ALWAYS nourish first before caffeine.


Fat Burner vs. Sugar Burner—Dr. Rosedale.


Leptin Resistance Leptin is a very powerful and influential hormone produced by your fat cells.

Your fat, by way of leptin, tells your brain whether you should be hungry, eat and make more fat, whether you should reproduce, or (partly by controlling insulin) whether to engage in maintenance and repair.

Leptin is the way that your fat stores speak to your brain to let your brain know how much energy is available and, very importantly, what to do with it.

If your leptin signaling is working properly, when your fat stores are "full," this extra fat will cause a surge in your leptin level, which signals your brain to stop feeling hungry, to stop eating, to stop storing fat and to start burning some extra fat off.

Over time, if your body is exposed to too much leptin, it will become resistant, just as your body can become resistant to insulin.

The only known way to reestablish proper leptin (and insulin) signaling is to prevent those SURGES.

What to do to enhance insulin and leptin sensitivity so that your brain can once again hear the feedback signals from these hormones?


How to Switch these Hormones INSTANTLY?

▪ Really tune into see if you are actually hungry? Do you need a hug? Water, REST, feel an emotion?

▪ SLEEP! I recommend the goal is to sleep thru the night. Your bladder is LARGE enough to hold it.

▪ Are you feeding your muscle mass or your blood sugar and stress hormones? Don’t force the Big 3 in every meal, look at the whole day or even week. Some days you may need more protein, or veggies or avocados:)

▪ How do you react to stress? What can you do differently to respond to stress?

▪ Be very very cautious of electronics and how you respond to them.

▪ When you are exhausted, notice what your body craves to get energy. Become empowered.

▪ Brian’s Fitness

1. Add Magnesium & Mg foods: Pumpkin seeds and leafy greens. 2. Try Intermittent Fasting: if you KNOW your body and have felt true hunger vs. blood sugar fluctuations.

3. Add in fermented veggies or apple cider vinegar prior to meals containing starch.

4. BREATHING: Take big abdominal breaths and hold for a count of 5 on the inhale and exhale. (This lowers cortisol instantly) You may have to do this all day!

5. Be careful of toxins in your environment; laundry detergent, lotions, plastics (BPA’s) Add in Essential oils. Rose Oil.

6. Vitamin D3 and/or sunshine.

7. WATER!

8. B-12

HORMONE SUPPORT


Hormone Supportive Foods▪ Healthy Fats: Coconut oil, Grass-fed butter, Wild Salmon,

Avocados, Primrose or Borage oil, Chia Seeds

▪ Adaptogen Herbs: Ashwagandha, Holy Basil, Rhodiola, Certain mushrooms, Raspberry leaf

▪ Matcha & Green Tea

▪ Berries & organic apples

▪ Observe your snacking. Try Breath & Water first.

• Every hour you go to sleep before midnight counts as two hours, so double up!

• Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and serotonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.

• No TV right before bed. Even better, get the TV out of the bedroom. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

• Avoid using loud alarm clocks. It is very stressful on the body to be woken suddenly. If you are regularly getting enough sleep, they should be unnecessary.

• Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.

• Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver, which then secondarily backs up into your entire system and causes further disruption of your health.

SLEEP

▪ Double up on Visualizations

▪ Write a letter to yourself or to your stress.

▪ NATURE (works every time)

▪ Fear becomes locked in the Nervous system and keeps your body in fight or flight, which emotions are you not feeling?

▪ When you feel it you heal it. (Map of Human Vibrations) Coming Soon!

▪ Are you eating because of conditioning vs. trusting when you need fuel?

▪ How do you cope with stress?

Stress


Typical Day in the Life of you▪ Upon waking: Drink water with lemon &

Probiotics; Visualization

▪ Within an hour of waking: 5 Deep Breaths; Ask your questions; Have a Big 3 Breakfast

▪ Pack the snacks that help you feel safe

▪ Try to body check every 2-4 hours to assess what your body needs: Oxygen. Hydration. Nutrition

▪ Try eating the Big 3 every 3-5 hours to build a solid foundation.

▪ Recommended supplements throughout the day

▪ Night time Visualization & Quality Sleep (no electronics)


Typical Month in the Life of You▪ Some WEEKS you crave more meat

▪ Some days you want small meals and snacks

▪ Some days you want larger meals

▪ Your body will fluctuate and everyone is different.

▪ If you are craving low energy foods; incorporate more of the Big 3

▪ RELEASE eating “perfect” Monday thru Friday then feeling fulfilled on the weekends

▪ Nourish First BEFORE you cleanse and experiment

▪ Experiment & Try Eliminating foods for minimum 3 days to 3 weeks, then bringing them back one by one for 48 hours at a time to see HOW YOU FEEL.


Healthy Hormones -Gabriel Method Nutrition

with Heather Fleming, C.C.N. (Nutritionist & Gabriel Method Coach)

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Healthy Hormones -Gabriel Method Nutrition€¦ · THE 4 HORMONES THAT WHEN BALANCED SUPPORT FAT LOSS 1. Adiponectin: The Fat Burner Hormone.The more body fat you have the less of