Lift Weights and Incorporate more Sprints:
Anaerobic training (such as weight lifting and sprinting) produces the release of an influx of hormones that keeps your metabolism high and your feeling great. These types of exercises release growth hormones testosterone for a much better body composition. It also improves estrogen metabolism and increases the number of insulin receptor sites.
Eat to avoid any cravings and hunger:
More people who are trying to establish a healthy eating regime will have 5-6 smaller meals a day (increase their frequency of eating but in smaller amounts). This increases their insulin sensitivity and improves their overall blood sugar management. A key point to take away is to ensure you are trying to reduce any cravings and hunger symptoms.
Replace refined Carbs with Veggies and Fruit:
Sugars and refined carbohydrates wreak havoc on hormones levels. They cause blood blood sugar spikes, which reduces insulin sensitivity over time and leads to the excessive production of cortisol. Certain vegetables, such as cauliflower and broccoli help the body metabolize estrogen so these should be consumed more regularly.
Add Healthy Fats to every Meal:
Healthy fats are essential as they are the building blocks for the body to produce hormones. Healthy fats such as Omega 3 (as found in Fish and avocados) will improve cellular signaling - making cells more receptive to Insulin. This results in a better hormone balance and better health.
Avoid Hormone Disrupts:
Chemicals such as BPA (found in some plastics), growth hormone sin meats and parabens will negatively affect the antrogens and insulin. These chemicals mimic the actions of estrogen in the body and cause inflammation. Reduce your potential exposure by using glass (instead of plastics), eating organic meat and dairy products and reducing your contact with chemical scents such as air freshers, deodorants and perfumes.
Key Points to Take Away:
- Ensure you get enough sleep. This ensures there are no negative hormones released in your system
- Prevent nutrient deficiencies. Get your levels tested by an expert and top up if necessary
- Try to lead a more healthy, active lifestyle