How to unblock fat storing hormones for good

Buenos dias!

I’ve had a rough couple of days anxiety-wise.

I’m very nervous about going back to Dubai and facing several changes: my daughter starting school, finding a nanny, taking on bigger endeavors at work, and that’s just the beginning.

This week alone, two colleagues reached out to me for help with emotional and mental health issues, I am sharing below some shocking stats.

Hey, I feel lonely too, despite having a wonderful family.

I’ve noticed friendships fading, and most of my social circles have dwindled to people who either have some sort of economic interest, are work colleagues, or clients.

Here are 3 things I’m doing today to feel a bit less lonely:

1. Sending 3 gratitude messages to three different people daily.

2. Attending at least 2 group classes a week (I’ve started boxing).

3. Having daily meaningful conversations with those who matter to me.

Anyway, let’s dive into the physical—enough of the emotional.

The Strategy: Improve your body composition

"Body composition refers to the percentages of fat, bone, and muscle in the human body."

Trying to change your body composition without regulating your hormones is like pressing the accelerator and the brakes simultaneously while driving.

What will happen?

• You will burn out.

• You will stay stuck.

It is physiologically impossible to build muscle and reduce body fat without having your hormones in check.

While many hormones play a role (like melatonin, serotonin, testosterone, or adenosine).

We will focus on 3 that directly impact this process. Keep reading.

1. Cortisol
   

   Cortisol is a stress hormone that impacts metabolism, immune function, and energy levels.

   3 tips to regulate it

   • Practice meditation or deep breathing.

   • Ensure you get adequate, quality sleep every night.

   • Maintain a diet and lifestyle that keeps inflammation in check.

2. Leptin

   Leptin is a hormone that regulates hunger and energy balance by signaling fullness to the brain.

   3 tips to regulate it

   • Focus on high protein and healthy fats.

   • Aim for 10,000 steps a day to promote leptin sensitivity.

   • Go to bed at the same time every day to maintain leptin levels.

3. Ghrelin

   Ghrelin, known as the "hunger hormone," stimulates appetite and promotes fat storage.

   3 tips to regulate it

   • Focus on protein-rich foods to curb hunger.

   • Aim for at least 30g of fiber daily to help manage appetite.

   • Sleep at the same time every day to stabilize ghrelin levels.

The Tactic: 3 ways to improve your metabolic flexibility

“A study that shows how three different groups of people (Professional cyclists, active healthy males and unhealthy males) rode a stationary bike at the same level of effort relative to their fitness to understand what fuel they were using. The last group (unhealthy males) relied entirely on glucose, they had zero ability to tap into fat as a store for energy. They were metabolically inflexible.”

1. Eat a low-carb diet
   
   → You need to restrict carbohydrates, which lowers blood sugar and insulin levels, prompting your liver to burn fat and produce ketones.
   
   → A paleo diet or carb back loading (one intake of carbohydrates at night) with 50 to 100 grams of carbs per day.
   
   → Avoid empty calories like added sugars.

2. Increase your fat intake
   
   → As you reduce carbs, increase your dietary fat to help your body adapt to using it as fuel.
   
   → Fat has a minimal impact on insulin levels. Healthy fats should make up to 50% of your daily calories.

3. Include fasting
   
   → Fasting helps your body to rely on fat stores for energy.
   
   → Start with a 12-14 hour daily fast and include only fat and protein in your first three meals.

The Habit: A 3-step training and nutrition plan

“Overweight people struggle more to burn fat as fuel compared to lean people, People who most need to burn fat, are unable to use fat as energy.”

1. At the start of your fat loss journey, move more instead of restricting food.

Instead of joining HIIT classes and decreasing food at the same time (what everyone does)

2. Start lifting weights to burn calories passively (muscle has a higher calorie demand than fat).

Instead of doing more cardio (especially before weights)

3. Then, decrease your calories while increasing your protein intake (protein keeps you fuller and burns more calories during digestion).

In other words, you get a 25% discount on calories every time you eat protein.

We conducted a deep dive into the Food Audit over 72 hours to understand his reaction to certain foods and energy levels. As a result, we developed a flawless strategy for his busy lifestyle that enabled Josh to use fat for fuel.

That's it for today.

See you later in the week.

Become an asset, not a liability, to those around you.

P.S. For executives who want to work directly with me in September, we will fix your health markers, optimise your hormones, and improve your body composition Click here to apply and book a free introductory call with me