Module 3: Insulin · 2015-07-05 · Module 3: Insulin 1 ©Lori Kennedy Inc. 2015 & Beyond What You Will Learn •Insulin Defined •Insulin Insensitivity •Type II Diabetes •Symptoms

©Lori Kennedy Inc. 2015 & Beyond

Module 3: Insulin

1


What You Will Learn• Insulin Defined

• Insulin Insensitivity

• Type II Diabetes

• Symptoms

• Blood Sugar Regulation

• Glycemic Index & Glycemic Load

• Exercise

• Superfoods

2


Insulin Defined

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Insulin Defined• Hormone secreted by the pancreas in response to ingested carbohydrate

• The major stimulant of insulin secretion is an increase of blood glucose levels, asdetected by the pancreas (blood glucose levels go up when you eat carbohydrates)

• Insulin is responsible for transporting glucose from the blood stream into the liverwhere it gets converted into glycogen (storage form of glucose)

• When the liver is full and there is no more room for glycogen increased insulinlevels stimulate the conversion of glucose into triglycerides (fat) for long-termstorage in adipocytes (fat cells)

• Insulin has an additional role as an adiposity signal to the brain. It tells the brainwhether or not you should eat and informs the brain about the energy status ofyour body

• Circulating insulin enters the brain (proportionally to the amount that is circulatingin the blood) where it binds to receptors in the hypothalamus region of the brain

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Insulin Defined

• Insulin’s interaction with the brain stimulates a decrease in foodintake

• Eat food =>blood sugar levels rise => pancreas releases insulin tostore glucose => that increase in insulin tells your brain that youhave eaten and to shut off hunger

• The more body fat the more insulin is secreted at a basal leveland in response to eating

• There is a max amount of insulin that can cross the blood brainbarrier to stimulate satiety

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Insulin Insensitivity

• Insulin resistance occurs when more insulin is required (from the pancreas) to maintain a normal level of blood glucose

• And when cells become insensitive to insulin

• Beta cells in pancreas become tired from being over worked

• Pancreas decreases its ability to produce insulin in response to rise in blood sugar

• Potentially when there is a decrease in insulin receptors in the brain, meaning that those high levels of circulating insulin don’t decrease appetite the way they are supposed to

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Insulin Insensitivity

• Now cells are being starved for glucose even though thepancreas may be secreting high levels of insulin

• High levels of insulin in the blood is called hyperinsulinemia

• Triggers a further decrease in cellular sensitivity even wheninsulin levels are raised

• In the liver insulin resistance reduces the conversion of glucoseto glycogen for storage and the organ also fails to suppressglucose production.

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Type II Diabetes

• With Type II Diabetes the bodyeither resists the effects of insulinor doesn't produce enoughinsulin to maintain a normalglucose level

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Symptoms

• Insulin Resistance (Hypoglycemia): Fatigue, confusion, irritability,heart palpitations, shakiness, hunger, tingling sensation around themouth, *cravings

• Type II Diabetes: Frequent urination, sweet smelling urine,excessive thirst and appetite, weight loss, fatigue, irritability,blurred vision, neuropathy, shakiness

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Factors Effecting Blood Sugar Regulation

• Stress

• Sleep

• Emotions

• Exercise

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Blood Sugar Regulation

• Stress: Raises blood sugar levels because fight or flight mode

increases body’s needs for energy

• Sleep: Raises A1C levels and also places a stress on the body and

intensifies cravings for carbs

• Emotions: Body responds to emotions as stress

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Exercise & Blood Sugar Regulation

• During exercise the muscles need more glucose to supply energy. In response, the liver increases the amount of glucose it releases into the bloodstream

• Glucose needs insulin in order to be used by muscles. If there is not enough insulin available blood glucose levels can actually increase right after exercise

• Exercise increases a demand for energy so the body is pouring glucose into the bloodstream

• If there is not enough insulin available to "unlock the door" to the muscles, the glucose cannot get into the muscles to provide needed energy

• The end result is that glucose backs-up in the bloodstream, causing higher blood glucose readings

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Glycemic Index• The glycemic index indicates how rapidly a carbohydrate is digested and

released as glucose (sugar) into the bloodstream. In other words, how quickly foods break down into sugar in your bloodstream.

A food with a high GI raises blood sugar more than a food with a medium to low GI.

• But the glycemic index does not take into account the amount of carbohydrate in a food

• 0-54 Low GI Foods

• 55- 69 Medium GI Foods

• 70+ High GI Foods

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Glycemic Index

• Standardized the amount of carbs based on 50 grams of carbs

• Blood sugar levels were measured at the fasting state and at several different intervals over a 12-hour period

• Doesn’t take into consideration actual portion size

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Glycemic Load

• A ranking system for carbohydrate-rich food that measures theamount of carbohydrates in a serving of food

• Foods with a glycemic load (GL) under 10 are considered low-GLfoods and have little impact on your blood sugar; between 10 and 20moderate-GL foods with moderate impact on blood sugar, and above20 high-GL foods that tend to cause blood sugar spikes

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Calculating The Glycemic Load

• In order to calculate the glycemic load you must know the glycemicindex of a food and the grams of available carbohydrates (totalcarbohydrate minus fiber) in that food. Multiply the glycemic index bygrams of carbohydrates and divide by 100

• 1/2-cup serving of raw carrots: 8.6 grams of available carbohydratesand a glycemic index of 45

• 45 x 8.6 = 387/100 = 3.9

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Example

• Watermelon has a high GI of 72, yet a low GL of 7.21. The highGI is based on 5 cups of watermelon, not an actual serving size of1 cup. The low GL means one serving of watermelon doesn'tcontain much carbohydrate, because it is actually mostly water.The low GL indicates that a serving of watermelon won't havemuch impact on your blood sugar

• Carrots are another example of a low GL food. Carrots have ahigh GI of 71. However the GL for carrots is only 6. To get thehigh GI ranking a person would have to consume a pound and ahalf of carrots in one sitting

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Regulating Blood Sugar Levels With Food

• Minimum of 5 grams of fiber per meal

• 15 - 30 grams of carbs per meal

• Pair a carb with a protein or fat

• Consume healthy fats daily

• Remove processed carbs

• 4 grams of sugar = 1 tsp

• Avoid juicing fruits

• Avoid caffeine and alcohol

• Consume green tea and herbal teas

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Exercise

• Cardio and resistance training increases insulin receptivity

• Resistance training improves glucose efficiency more than cardio does

• Long-term cardio increases the stress response and does not improve insulin insensitivity

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Exercise

• Focus is on maintaining hormonal balance and keeping cortisollevels low

• Studies have shown that cortisol levels rise when moderate tointense exercise is done for longer than 40 to 45 minutes

• Cortisol levels can remain elevated for hours after the workouthas completed

• More is not better - stay away from long bouts of cardio

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Superfoods• Blueberries - 1 cup daily can increase insulin sensitivity

• Avocado - contains glutathione (antioxidant), health fats and fiber - 2 tbsp to 1/4 per meal

• Chia Seeds - contains trypophan and is high in fiber - 1 to 2 tbsp at a meal

• Flaxseeds - filled with lignans to help fight xenoestrogens and high in fiber - 1 to 2 tbsp at a meal

• Spices - fenugreek seeds, garlic, onion, turmeric, ginger and mustard leaves have all been documented to help control blood sugar levels

• Olive oil - rich in polyphenols, curbs inflammation and increase insulin sensitivity - 1 tbspper day

• Cinnamon - causes muscle and liver cells to respond better to insulin - 1 tsp per day

• Vinegar – has been found to blunt blood sugar levels and apple cider vinegar aids in digestion

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Module 3: Cortisol

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What You Will Learn

• Cortisol Defined

• Cortisol Imbalances

• Symptoms

• Cortisol Regulation

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Cortisol Defined• Cortisol is a hormone produced by the adrenal glands that helps

regulate blood pressure and cardiovascular function, as well as

the body's use of proteins, carbohydrates and fats

• Cortisol secretion increases in response to physical and

psychological stress during the fight or flight response which is

why it's sometimes called "the stress hormone"

• Cortisol itself isn’t harmful and is vital in a healthy functioning

body

• During times of acute or chronic stress cortisol levels are

elevated which can have range of negative ramifications on health

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Cortisol Defined

• Elevated cortisol levels: interfere with learning and memory,

lower immune function and bone density, increase weight gain,

blood pressure, cholesterol, heart disease and cancer

• Cortisol is released in response to fear or stress by the adrenal

glands as part of the fight or flight mechanism

• The fight or flight mechanism is part of the general adaptation

syndrome (GAS) where two types of stress have been defined:

eustress (good stress) and distress (bad stress)

• Both release cortisol as part of GAS

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Cortisol Defined

• Once the alarm to release cortisol has sounded, your bodybecomes mobilized and ready for action—but there has to be aphysical release of fight or flight

• Otherwise, cortisol levels build up in the blood which wreakshavoc on your mind and body

• Good stress is like a "seize-the-day" heightened state of arousal,which is invigorating and often linked with a tangible goal.Cortisol returns to normal upon completion of the task

• Distress, or free floating anxiety, doesn't provide an outlet for thecortisol and causes the fight or flight mechanism to backfire

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Cortisol Defined

• Another stress hormone that isactivated during GAS isneuropeptideY (NPY)

• Once released NPY decreasesmetabolic rate, causes morebelly fat storage and also fuelsappetite for sugary foods andcarbohydrates

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Cortisol Imbalance

• Stress increases our desire to have carbohydrates

• Depresses metabolic rate by interfering with thyroid hormone

• Cortisol and NPY increase abdominal fat storage

• Cortisol depletes your happy hormone – serotonin, causing

depression and more carb cravings

• Can cause blood sugar imbalances

• Decreases testosterone which results in loss of libido and other

serious health risks

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Cortisol Imbalances

• High levels of cortisol eats away at lean muscle mass and slowsrepair of metabolically active tissue

• Disrupts sleep and known cause of leptin insensitivity and oversecretion of ghrelin

• Decreases cellular sensitivity to insulin resulting in elevated levelsof insulin

• Blunt growth hormone that helps rebuild muscle and slows theeffects of aging

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Cortisol Resistance

• Technical term for it is glucocorticoid resistance

• Recent research suggests that resistance of cells and tissues to the actions of cortisol – rather than high cortisol levels in the blood – may be the primary factor in the stress-disease connection

• Insensitivity of cellular receptors to cortisol, because one of cortisol’s jobs is to turn off the inflammatory response once it gets started

• High levels of cortisol are irrelevant, the cells become insensitive and don’t receive it

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Symptoms• Always feel wired, panicky and tense

• Can’t get up in the morning - no problem falling asleep but can’t stay asleep

• Exhaustion - tired all of the time, no energy and have uncontrollable sugar cravings and unexplained weight gain

• Muscle aches

• Constant colds and flus

• Low sex drive

• Eats well and exercises a lot but can’t lose weight

• Slow recovery from resistance training

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Cortisol Regulation

• AKA stress management

• Keep blood sugar levels stable

• Remove stimulating foods and drinks (caffeine, alcohol)

• Eat within 1 hour of waking up

• Go to bed before 11pm

• Wake up at the same time daily

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Cortisol Regulation

• Vitamin B - specifically B5 which helps the body adapt to stress and supports adrenal function

• B6 is helpful to take at night because it’s useful in correcting high cortisol release throughout the night

• Relora - reduce cortisol and increase DHEA

• Greens powder - to reduce inflammation and repair pH levels

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Module 3: Leptin

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What You Will Learn

• Leptin Defined

• Leptin Insensitivity

• Symptoms

• Leptin Regulation

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Leptin Defined

• Is a protein made and released by fat cells in direct proportion to the amount of stored body fat and received by sensors in the hypothalamus

• Circulates in the blood stream, goes to the hypothalamus and signals to the hypothalamus that you’ve got enough energy stored up in your fat... so stop eating

• Indirectly controls the rate of fat loss

• Controls feelings of both hunger and satiety

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Leptin Defined

• It surveys and maintains the energy balance in the body, and itregulates hunger via three pathways:

• By counteracting the effects of neuropeptide Y, a potent feedingstimulant secreted by the hypothalamus and certain gut cells

• By counteracting the effects of anandamide, another feedingstimulant

• By promoting the production of a-MSH, an appetite suppressant

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Leptin Defined

• Overweight people generally have higher circulating leptin, whileleaner people have lower leptin levels

• Leptin also responds to short-term energy balance

• A severe caloric deficit will result in reduced leptin secretion –this is your body’s way of getting you to eat when you needenergy. It’s the hunger hormone

• Overfeeding temporarily boosts leptin, reducing hunger

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Leptin Defined

• Leptin is also important for fertility, libido, immunity, and evenpuberty

• Think of leptin as an overall energy barometer

• If insufficient energy is available to the body, the body down-regulates all the “extra” stuff, like reproduction, sex drive,puberty, and immunity

• The presence of leptin indicates sufficient energy, enough tospend on other bodily functions and physiological processes

• Read more: http://www.marksdailyapple.com/leptin/#ixzz2mQyaaFva

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http://www.marksdailyapple.com/leptin/


Leptin Defined

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Leptin Insensitivity

• Questions:

• Why are so many peopleoverweight?

• Why are overweight peoplestill hungry?

• Why do we gain weightback?

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• Something is causing theleptin receptors in thehypothalamus to downregulate (leptin resistance)

• Something is blocking theleptin from reaching thereceptors

• Either way, leptin isn’tworking as it should

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• There is a breakdown of the leptin pathway, it doesn’t work as itshould

• There are 2 scenarios for the leptin breakdown:

• Scenario #1: deficient genes in the production of leptin

• Scenario #2: deficient gene receptors

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Leptin Mice

• ob/ob mouse: deficient in genes responsible for leptinproduction - doesn’t produce leptin at all

• An ob/ob mouse suffers from an uncontrolled appetite

• Always hungry and massively obese, because the normal satietysignaling hormone – leptin – is absent from circulation

• Model used for Type II Diabetes because when injected withleptin medical markers normalize

• Hunger and weight return to normal

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Leptin Mice

• db/db mouse: deficient in the leptin receptor gene (leptinsensitive)

• Inject an obese db/db mouse with leptin, it doesn’t improve

• It already has high circulating leptin, since its considerable fatstores are secreting it, but there is no receptor to accept it

• db/db mouse doesn’t respond to injections and continues toover consume food

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• Start with a diet high in refined, non-nutrient foods which drivesup insulin levels, the more fat stored the more leptin is secreted

• The body secretes leptin as weight is gained to signal thehypothalamus that there are adequate energy (fat) stores

• This in turn reduces hunger, there is satiety, metabolism increaseand an increase in lipolysis - using fat as energy

• Leptin resistance is sensed as starvation, so multiple mechanismsare activated to increase fat stores, rather than burn excess fatstores

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• Leptin resistance creates a desensitizing of taste buds to sweetfoods

• That means the more sweet foods eaten, the less likely clients areto discern a sweet taste, so they will need more and more high-sugar snacks to feel satisfied

• Leptin insensitivity is pro-inflammatory

• Leptin insensitivity plays a key role in other pro-inflammatorybiochemicals manufactured - which leads to inflammatory diseasesuch as heart disease, arthritis and diabetes

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• Leptin resistance also stimulates the formation of reverse T3,which blocks the effects of thyroid hormone on metabolism

• The thyroid gland secretes an inactive thyroid hormone calledthyroxine, also known as T4

• This is regulated by thyroid stimulation hormone (TSH)produced by the brain (specifically the pituitary)

• Normally, the inactive T4 is converted inside the cell to the activethyroid hormone called triiodothyronine (also known as T3)

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Leptin Insensitivity• The studies are showing that it is not the production of thyroid

hormone that is the problem, but rather it is a problem insidethe cell that the inactive T4 is not converted to T3 but rather toa mirror image of T3 called reverse T3

• The reverse T3 has the opposite effect of T3, blocking the effectsof T3 and lowering rather than increasing metabolism

• There has been a long held belief by endocrinologists and otherphysicians that adequate thyroid levels can be determined bytesting the TSH and T4 levels

• Studies are showing that such standard testing will miss 80% ofthyroid dysfunction

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Leptin Insensitivity Symptoms

• Reverse T3 checked

• Salivary cortisol level - will be higher later in the day

• Cravings for sweets and processed foods

• Nighttime eating

• Weight around the midsection

• Never feeling satiated or full

• Thyroid symptoms

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Leptin Sensitivity Symptoms

• Quick weight loss in men

• Women will start to notice calmer moods and better sleep

• Clothes may fit different but weight loss is slower

• Wake up feeling refreshed

• Cravings are gone

• Hunger is gone

• Increase in energy levels

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Leptin Regulation

• Eat breakfast within 30 minutes of waking

• Avoid exercise in the morning before breakfast

• Have a high protein breakfast with no grain carbs - 40 to 50grams of protein

• Consume fats, specifically saturated fats

• Avoid grains

• Avoid processed diary

• Avoid snacking - meals should be big enough to sustain

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Foods

• Coconut oil

• Grass fed butter

• Pastured eggs

• Grass feed beef

• Sea vegetables

• Shellfish

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• Seasonal fruits

• Seasonal vegetables

• Fermented foods

• Seeds and nuts

• Ghee

• Bone broths


Module 3: Ghrelin

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What You Will Learn

• Ghrelin Defined

• Ghrelin Imbalance

• Symptoms

• Ghrelin Regulation

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Ghrelin Defined

• Ghrelin is a hormone produced mainly by the cells lining the fundus of the human stomach and epsilon cells of the pancreas that stimulates hunger

• Ghrelin levels increase before meals and decrease after meals

• It is considered the counterpart of the hormone leptin, produced by adipose tissue, which induces satiation when present at higher levels

• Increase in the hormone favored the accumulation of lipids in visceral fatty tissue, particularly in the abdominal region

• This type of fatty tissue favors the formation of liver fat and increases the risk of developing resistance to insulin

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Ghrelin Defined

• More body fat - higher levels of ghrelin

• Ghrelin levels are high before a meal and are supposed to decline afterwards

• High levels of ghrelin stimulates cravings for high calorie foods

• Ghrelin also readies the body for the incoming nutrients by stimulating gastrointestinal motility and gastric acid secretions

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Ghrelin Defined

• Ghrelin duties are also linked to a primary strategy the body uses to reduce

inflammation, especially in the digestives tract, which is loaded with receptors for

ghrelin

• Ghrelin also helps protect your body from higher levels of the bacterial toxin

known as lipopolysaccharide (LPS)

• LPS is excessive in almost all overweight people due to bacterial imbalance in the

digestive tract

• Elevated LPS levels in the blood are found in almost all overweight people

• Bacterial imbalance injures or inflames the lining of your digestive tract, causing

you to have food cravings. Ghrelin helps clear your body of toxic LPS

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Ghrelin Defined• It tries to prevent intestinal permeability from the inflammatory stress caused

by excess LPS

• LPS actually tries to decrease ghrelin to further the survival of bacterial germs in your gut

• LPS has been researched to impact multiple pathways of insulin signaling contributing to insulin resistance

• Elevated LPS blocks leptin entry into the brain

• Connection: High levels are ghrelin are responsible for gut protection and reducing inflammation caused by high levels of LPS (bad gut bacteria found in almost all overweight and obese people) except high levels of ghrelin stimulate hunger for high calorie sugary foods

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Ghrelin Imbalance• Leptin insensitive people are in fake starvation mode

• Brain signals gut to secrete ghrelin to stimulate hunger and cravings for carbs

• Lack of leptin means satiety never occurs

• Ghrelin levels don’t fall after consumption of food because of insulin insensitivity and leptin insensitivity

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Ghrelin Imbalance• Leptin insensitivity - causes ghrelin to artificially rise to protect

against starvation

• LPS - overgrowth of bad bacteria in the gut

• Digestive distress - IBS and histamine release as protection against inflammation

• Lack of sleep - cortisol and blood sugar irregularities

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Symptoms• Waking up without hunger

• Restless sleeps, not waking up feeling rested

• Always feeling hunger

• Intense cravings for high calorie, processed sugary foods

• Strong desire for everything to taste sweet

• Being satiated immediately after a meal but then hungry 20 minutes later

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Ghrelin Regulation• Balance insulin and leptin levels

• Ghrelin is produced in direct response to leptin insensitivity

• 2-5 grams of DHA per day

• Keep fat grams to 30% of daily caloric limit

• 30 - 60 grams of fiber per day

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Ghrelin Regulation• Heal the gut and digestive system

• Fiber binds to bad bacteria and carries it out of the body

• Fiber also acts as a base for good bacteria to ferment in the gut and digestive tract

• Add in a probiotic to boost friendly gut flora

• Remove all sugar from the diet

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Ghrelin Regulation• Increase levels of vitamin D

• Vitamin D is needed to put a lid on high inflammation and extra antioxidants are needed to keep up with the inflammatory stress

• Lipoic acid has been found to activate gene signaling that deactivates LPS

• Milk Thistle to support liver conversion and to reduce inflammation

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Module 3: Estrogen

66©Lori Kennedy Inc. 2015 & Beyond


What You Will Learn

• Estrogen Defined

• Estrogen Types & Cancer

• Estrogen Dominance

• Symptoms

• Estrogen Balance

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Estrogen Defined

• Steroid hormone and is produced in the ovaries but alsoproduced in the fat cells and adrenal glands

• Estrogen is involved in the onset of puberty, playing a role indevelopment of so-called secondary sex characteristics, such asbreasts, and pubic and armpit hair. It also helps regulate themenstrual cycle

• Estrogen also plays a role in bone formation, blood clotting andother body functions

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Estrogen Defined

• The hormone also affects the brain, and studies also show thatchronically low estrogen levels are linked with reduced mood

• Men produce estrogen as well, but at lower levels than women. Inmen, estrogen is thought to affect sperm count

• Estrogen sensitizes progesterone receptors and progesteronesensitizes estrogen receptors

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Estrogen Defined

• This means low estrogen or progesterone will have a negativeimpact on the other hormone as well

• Estrogen and progesterone have opposite effects in many tissues.In the uterus, progesterone has a thinning effect on the uterinelining while estrogen has a thickening effect

• Estrogen and progesterone need to be in balance as they bothenhance the action of the other, as well as offset the action of theother

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Estrogen & Progesterone

• Progesterone acts as an antagonist to estrogen. For example,

• Estrogen stimulates breast cysts while progesterone protectsagainst breast cysts

• Estrogen enhances salt and water retention while progesteroneis a natural diuretic

• Estrogen has been associated with breast and endometrialcancers, while progesterone has a cancer preventive effect

• Studies have shown that pre-menopausal women deficient inprogesterone had 5.4 times the risk of breast cancer comparedto healthy women

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Types Of Estrogen• Estradiol (E2) (the predominant form in non-pregnant,

reproductive females) primarily aids in the cyclic release of eggs

from the ovaries (i.e., ovulation)

• E2 has beneficial affects on the heart, bones, brain and colon

• Reduction in the level of E2 causes common menopausal

symptoms such as hot flashes and night sweats

• Estrone (E1), produced in the ovaries and fat cells, is the

dominant estrogen in post-menopausal women

• Estriol (E3) is secreted in large quantities by the placenta during

pregnancy. However, it is a comparatively weak estrogen, and the

form of estrogen least associated with hormone-related cancers72


Types Of Estrogen

• The three types of estrogen convert into many metabolites. E1,

for example, may convert into three different forms:

• 2-hydroxyestrone

• 4-hydroxyestrone

• 16-alpha-hydroxyestrone

• Scientists have identified 2-hydroxyestrone as a “good” or

chemoprotective estrogen, while 16-alpha-hydroxyestrone and 4-

hydroxyestrone have been associated with the development of

cancer

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Study

• 3,3’-Diindolylmethane (DIM) and indole-3-carbinole (I3C) (foundin cruciferous vegetables) favorably affect estrogen metabolismand help to optimize the 2:16 ratio

• A placebo-controlled, double-blind study of women at increasedrisk for breast cancer found that four weeks of supplementationwith I3C promoted favorable changes in the urinary estrogen2:16 ratio (Wong 1997; Dalessandri 2004)

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Estrogen Types & Cancer• Estriol (E3) is the form of estrogen least associated with cancer

• In breast cells there are two distinct classical estrogen receptors

that bind estrogens, estrogen receptor alpha (ER-α) and estrogen

receptor beta (ER-β)

• In addition, there is one non-classical estrogen receptor, GPR30

(known as the gene that is resistant to tamoxifen)

• The binding of estrogen hormones to ER-α promotes breast cell

proliferation, which can exacerbate the spread of existing breast

cancer

• Conversely, the binding and activation of ER-β slows breast cell

proliferation and may slow the development of a cancerous tumor75


Estrogen Types & Cancer• Estrone (E1) and estradiol (E2) bind to and activate ER-α,

explaining the proliferative effects of these two hormones

• E3, on the other hand, binds to and activates ER-β

• This helps to explain E3’s “anti-estrogenic” activity

• Many carcinogenic toxins, including bisphenol A (BPA) andpolychlorinated biphenyl’s (PCB’s), promote the growth of breastcancer cells by functioning as agonists (stimulates) of GPR30

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Estrogen Dominance• A condition where a woman can have deficient, normal or excessive

estrogen, but has little or no progesterone to balance its effects in the

body

• Even a woman with low estrogen levels can have estrogen dominance

symptoms if she has low levels of progesterone

• Estrogen is produced in the ovaries but it is also produced in adipose

tissue (fat cells) so excess fat produces excess estrogen (stores around

waist, hips and thighs)

• Common in peri-menopause and menopause when progesterone levels

typically drop

• Lifestyle factors, excess weight and xenoestrogens contribute to an

excess amount of estrogen77


Estrogen Dominance In Menopause

• Stress hormones are made from progesterone in the body and a lowlevel of progesterone can adversely affect how we cope with stress

• While estrogen levels will decrease during menopause, estrogen levelsdo not fall appreciably until after a woman’s last period

• Women suffer from the effects of "estrogen dominance" during thetransition—that is, they have too much estrogen relative toprogesterone

• And some women can suffer from the symptoms of estrogendominance for 10 to 15 years, beginning as early as age 35

• It’s possible that estrogen dominance can manifest as “menopausesymptoms”

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Estrogen & Progesterone

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Causes Of Estrogen Dominance• Environmental estrogen like hormones

• Processed foods

• Hormones and antibiotics given to animals

• Commercially grown fruits and vegetables sprayed with

pesticides

• Exposure to xenoestrogens: Petrochemical compounds found in

general consumer products have chemical structures similar to

estrogen and indeed act like estrogen

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Causes Of Estrogen Dominance• Stress causes adrenal fatigue and decreases progesterone

• Obesity

• Sluggish liver

• Deficiency of vitamin B6 and magnesium: both necessary for the

neutralization of estrogen in the liver

• Low fiber diet

• Sedentary lifestyle

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Symptoms• Decreased sex drive

• Irregular or otherwise abnormal menstrual periods

• Bloating (water retention)

• Breast swelling and tenderness

• Fibrocystic breasts

• Headaches (especially pre-menstrually)

• Mood swings (most often irritability and depression)

• Weight and/or fat gain (particularly around the abdomen and hips)

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Symptoms• Cold hands and feet (a symptom of thyroid dysfunction)

• Hair loss

• Thyroid dysfunction

• Sluggish metabolism

• Foggy thinking, memory loss

• Fatigue

• Trouble sleeping/insomnia

• PMS

• Migraines

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Symptoms• Estrogen dominance has also been linked to allergies,

autoimmune disorders, breast cancer, uterine cancer, infertility,

ovarian cysts, and increased blood clotting, and is also associated

with acceleration of the aging process

• Heart Disease - The risk for post-menopausal women is equal to

that seen in men. Estrogenic activities are vital for maintaining the

integrity of the vascular endothelium, where atherosclerotic

changes begin

• Osteoporosis - Estrogen deficiency results in increased

production of pro-inflammatory cytokines, which cause increased

bone breakdown and inflammation84


Estrogen Balance Phytoestrogens• Phytoestrogens are natural compounds found in some plants and exert estrogen-

like activity in the body

• Phytoestrogens bind to estrogen receptors and help modulate estrogen activity

• When estrogen levels are too low, their very mild estrogenic effect raises total

estrogenic activity

• When estrogen levels are too high, they compete with estrogen at cellular

receptor sites, thus reducing endogenous estrogenic impact

• By competing with endogenous estrogen for estrogen receptors, phytoestrogens

may help prevent the growth and spread of several hormone-dependent cancers

• Dietary and supplemental phytoestrogens present a way for women to obtain

limited hormonal support without the use of hormone therapy

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Phytoestrogens

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Estrogen Balance Vitamin D• Significant protective effects against breast cancer

• In a study, women with higher vitamin D levels had a nearly 70% reduction in their

risk of breast cancer compared to women with the lowest levels (Abbas 2008)

• Laboratory studies have shown that vitamin D suppresses growth of breast cancer

by:

• Blocking signals that stimulate cancer cell growth

• Enhancing signals that inhibit cancer cell growth

• Favorably altering genetic regulators of the cell cycle (Ben-Shoshan 2007; Lee 2007;

Jamshidi 2008; Crew 2009)

• Vitamin D helps prevent mutated cells from becoming malignant and even induces

cancer cell death (apoptosis)

• Human studies show that doses of 1100 IU of vitamin D daily plus calcium results in

a 60% risk reduction for developing any cancer, compared with placebo (Lappe 2007)

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Estrogen Balance• Cruciferous vegetables such as broccoli, cauliflower, cabbage, kale, and Brussels sprouts

can help detoxify dangerous estrogen breakdown products that promote cancer growth

• A chief component of cruciferous vegetables, indole-3-carbinol (I3C), prevents the

conversion of estrogen to its breast cancer promoting 16-alpha-hydroxyestrone form,

while increasing conversion to its cancer-fighting 2-hydroxyestrone form

• Omega 3 fatty acids - fermented cod liver oil

• Lignans may slow the growth of breast cancer in women. A comprehensive review of 21

studies found that post-menopausal women with higher lignan intake were significantly

less likely to get breast cancer

• High fiber diet with low glycemic load carbohydrates

• Support the liver through milk thistle, dandelion root and choline

• Foods that support thyroid - kale, kelp, sea vegetables, seaweed

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Module 3: Testosterone

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What You Will Learn

• Testosterone Defined

• Testosterone Imbalance

• Symptoms

• Testosterone Regulation

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Testosterone Defined

• Males - steroid hormone from the androgen group produced bythe Leydig cells of the testes in response to LH and FSH

• Females - androgen produced by the interstitial cells of theovaries and adrenal glands in response to LH and FSH

• Males - responsible for the production and maintenance of malereproductive tissues ( testes, prostate), development of libido andpromoting secondary sexual characteristics such as increasedmuscle, bone mass, and the growth of body hair

• Females - responsible for the development of libido, andincreasing muscle and bone mass

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• Responsible for many aspects of energy balance and impactsglucose, insulin and fat metabolism. In males testosterone is apowerful stimulator of insulin sensitivity

• Males - steroid hormone from the androgen group produced bythe Leydig cells of the testes in response to LH and FSH

• Testosterone aids in protein synthesis, effectively helping rebuildmuscle fibers with amino acids. It can preserve existing mass orbuild upon it, creating more

• Andropause is the decline in testosterone production

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• Low levels of testosterone is linked to many conditions thatcause erectile dysfunction, including obesity, diabetes, andatherosclerosis

• Secretion is regulated by a feedback loop - if the body is makingtoo much it gets turned off or gets converted into somethingelse like estradiol

• Body fat contains aromatase, an enzyme that convertstestosterone into estrogens, the main sex hormone in womenand slows production of testosterone

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Testosterone Imbalance• New England Research Institutes (NERI) confirmed that a man's

waist circumference is the single strongest predictor of lowtestosterone levels

• When cortisol is constantly elevated as it often is in the sleep-deprived and chronically-stressed testosterone is muted

• Excessive levels of cortisol produce insulin resistance, fat gain,and muscle wasting, while testosterone promotes muscularhypertrophy and lean mass gains

• Cortisol contributes to metabolic syndrome, while testosteronehelps alleviate it

• Alcohol use suppresses testosterone production in men

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Testosterone Imbalance

• Testosterone levels rise during sleep and decrease during wakinghours

• Research has shown that the highest levels of testosteronehappen during REM sleep

• Studies have shown that low testosterone levels frequently occurin men with obstructive sleep apnea

• Low testosterone levels are correlated with higher bouts of sleepapnea and night waking

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Symptoms

• Decreased insulin sensitivity

• Increased abdominal obesity and elevated blood sugar

• Increase in C reactive protein

• Decreased libido

• Decreased lean muscle mass

• Impaired cholesterol metabolism

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• Decreased red cell production

• Decrease in bone mass

• Depression, inability to concentrate

• Balding and decrease in body hair

• Hot flashes and increased sweating

• Growing and tender breasts


Testosterone Regulation• Lose body fat by removing sugar and processed foods

• HIIT - keep time to less than 20 minutes

• Consume foods with zinc - get it from food or supplement(40mg/day)

• Resistance training

• Increase vitamin D levels

• Reduce stress and improve sleep

• Consume healthy fats - specifically mono and saturated fortestosterone production

• BCAA - consume when resistance training

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Documents

Module 3: Insulin · 2015-07-05 · Module 3: Insulin 1 ©Lori Kennedy Inc. 2015 & Beyond What You Will Learn •Insulin Defined •Insulin Insensitivity •Type II Diabetes •Symptoms