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THE MISSING LINK TO WEIGHT MANAGEMENT
Hormones & the Hidden Truth About Weight Gain
Why Can’t I Control My Weight?
I eat right, I work out … but STILL can’t budge my belly fat. What am I missing here?
Lately, I can put on pounds just looking at a sweet roll…
© David Burch
The Missing Link
Hormones Matter: Correct hormone balance is necessary to maintain healthy weight.
Know Your Symptoms: Many unaware that existing hormone imbalances contribute to weight gain and slow weight loss.
Test For Imbalances: Detecting weight-related imbalances sheds new light on causes and prevention of obesity.
Balance Your Hormones to Balance Your Weight: Obesity rates keep rising and diets aren’t working. Make the connection between diet, exercise, stress – and hormone levels.
Unlocking the Puzzle: Hormones & Weight Gain Hormones are key players in
regulating weight
Driving force behind metabolism, blood sugar, AND when and where the body stores fat
Hormones: The Key Players
Estrogen and progesterone promote healthy fat distribution in hips, thighs; Testosterone/DHEA support lean muscle and metabolic rate; Cortisol regulates
blood sugars; Thyroid regulates metabolism, Insulin, fat storage
Belly fat
Sluggish metabolism
Sugar cravings
Raging appetite
Unexplainedweight gain Fatigue +
burnout
Decreasedlibido/drive
Insomnia
Less lean muscle
Higher body fat
Emotional eating Stress
Know Symptoms of Imbalance
© David Burch
Hormonal Weight Gain in Women
PreMenopause: irregular cycles, cravings, premenstrual weight gain
PeriMenopause: erratic ovulation, shifting hormones increase stress levels and belly fat
PostMenopause: end of ovulation leads to imbalances of female/ thyroid and stress hormones; slower metabolism and steady weight gain © David Burch
Hormonal Weight Gain in Men
Loss of lean muscle/gain of “spare tire”
Female fat pattern
Low stamina/exercise tolerance
Prostate problems
39% men >45 low THIM Study 2006
What Tips the Balance? Aging: all hormones shift + decline
Chronic stress: triggers blood sugar/insulin imbalances + weight gain – belly fat in particular
Poor nutrition: causes food cravings, weight gain, insulin resistance and type II diabetes
Lack of exercise: linked to overeating + obesity, blood sugar imbalances, and loss of lean muscle mass that is replaced by fat
Xenoestrogens: endocrine disruptors that overstimulate/cause imbalance + weight gain!
© David Burch
America the Fattest
America the Fattest
America the Fattest
America the Fattest
2010
Connecting the Dots .…
Adults >40 have highest prevalence of obesity in US
This is when hormones start to shift and decline…compounded by stressors of 21st century living
© David Burch
Key Hormone Imbalances
Estrogen Dominance
Adrenal Imbalance
Thyroid Deficiency
Insulin Resistance
Vitamin D Deficiency
Estrogen Dominance
Too much Estrogen vs. too little Progesterone
Caused by history of being overweight, poor metabolism, lack of ovulation, synthetic hormone use, xenoestrogen exposure and age
Estrogen dominance makes it tough to lose and keep off those last 10-30lbs and 3-7” around the waistline
© David Burch
Estrogen Dominance & Weight
Weight gain and/or redistribution of fat primarily in hips, thighs, buttocks, breast tissue
Difficulty losing weight and then maintaining weight
Sugar/salt/fat cravings
Low thyroid symptoms: sluggish metabolism
Estrogen Dominance & Fat Cells
AROMATASE
ESTROGEN
Adrenal Imbalance
The Adrenal Glands make CORTISOL to regulate metabolism of blood sugars to fuel the body, harness energy, cope with stressors, maintain immunities.
Imbalance destabilizes blood sugars and insulin, induces appetite for refueling after stress, increases fat storage as a survival mechanism.
Adrenal Gland
Kidney
Causes of Adrenal Imbalance
Chronic stress
Diet high in sugars, carbs, caffeine
Unbalanced lifestyle
Lack of sleep
Midlife takeover
Adrenal Imbalance Affects Weight
Triggers:
Blood sugar imbalances
Food and sugar cravings
Overproduction of insulin, which increases fat storage – especially around the middle
Cortisol Connection to Belly Fat
Belly fat is the body’s answer to stress – Cortisol sends a potent signal to abdominal fat cells to store as much fat
as possible AND hold on to it!
Thyroid Deficiency
Excesses of estrogen and cortisol stress hormones inhibit thyroid function leading to sluggish metabolism and stalled weight loss
Insulin Resistance
Chronically elevated insulin levels from too much sugar, simple carbs, high glycemic foods not only pack on pounds in your belly but pave the path to TYPE 2 diabetes…
Vitamin D Deficiency
D-deficiency linked to increased abdominal fat of the more health hazardous visceral type of fat.
Framingham Heart Study follow-up data. Diabetes. 2010
What Can We Do?
Recognize signs + symptoms of hormone imbalance
Identify the specific imbalances behind unexplained weight gain
Take action to correct imbalances naturally
Test Your Hormones
Saliva + blood spot most advanced methods
Measure unbound “free” active hormone levels
Standard blood tests measure bound, inactive hormones
Saliva is gold standard for adrenal hormone testing
Balance Your Hormones
Eat: whole, hormone-free foods, fruits, vegetables, good fats, fiber
Drink: H20 – 64oz/day
Exercise: MOVE it every day
Sleep: 7+ hrs night
Stress: minimize it
Supplement: as needed
© David Burch
Balance Your Diet
Balance Your Supplements
Multivitamins/minerals
B-complex
Vitamin D3
Omega 3s
Calcium/magnesium
Adaptogenic herbs
© David Burch
Don’t Scrimp on Vitamin Zzzzzz
Minimum 7 hours a night
Lack of sleep can disrupt appetite hormones leading to increased hunger and cravings
© David Burch
Exercise not only burns calories but releases tension held in the muscles to help normalize cortisol
Strength training boosts Testosterone/DHEA and lean muscle to lower body/belly fat!
Balance Your Exercise
© David Burch© David Burch
Balance Your Stress
Chronic stress raises cortisol . . .
Which raises blood sugar . . .
Which raises insulin . . .
Which raises fat storage especially around the middle!
© David Burch
Say NO to XENOS . . .
Go green, organic
Hormone-free, BPA-free etc.
Earth friendly gardening
No heating in plastics
Fiber, water, crucifers clear xenos to promote healthy hormone metabolism
. . . and YES to Bioidenticals
Hormones made to mimic Mother Nature rebalance hormone levels with fewer side effects
© David Burch
The Missing Link This is no longer just about
calories in, calories out.
Detecting and correcting the hormone culprits behind unwanted weight gain is the missing link to weight management.
~ Candace Burch, M.A. Hormone Health Educator
Q&A
Thank You!Merci!
Gracias!Grazie!Danke!
Images provided courtesy of www.davidburchphotography.com