Weight management can be extremely complex as it is not as simple as calories in and calories out for every person. Each person is unique having different genetics, nutritional intake and absorption, pathogen & toxicant exposure, sleep patterns, trauma and emotional challenges and daily lifestyle choices. Additionally, people’s biochemistry, metabolism, and microbiome are different and that seems to change how we manage weight as we age.
Let's jump in and briefly explore how Nutrient Deficiencies, Stress & Blood Sugar can play a role in weight management.
Nutrient Deficiency Researchers are showing those getting the least nutrients end up weighing the most, and those with more nutrients end up weighing less. Some ways nutrients deficiencies can impact weight are: increased cravings, fatigue (resulting in less movement) and slowing down the metabolism.
Chronic Stress Numerous studies have shown that when animals are stressed, they gain weight, even if they’re eating the same number of calories as they did before they were stressed. These studies also show stressed animals gain more weight than unstressed animals eating the exact same number of calories.
Blood Sugar When insulin and blood sugar levels are off, it can cause sugar cravings, weakness, irritability, and excess belly fat.
Action Steps: 1. Really take a deep look at your everyday stress. Stress can be external (such as, long work hours, stressful relationship, financial stress) or internal (such as lack of sleep, infections, emotional. 2. Eat fats, proteins and carbs - add digestive support to ensure you are absorbing, take a quality multi-mineral supplements - ensure you are getting your b-vitamins, ect.. 3. Blood sugar workup: A1C, Fasting Glucose, Insulin (in some cases)
Weight Management: Part 2
Gut Health Many researchers believe chronic disease, including obesity and weight loss difficulties, can be traced back in some way to the GI tract.
The foods you choose to consume can either promote inflammation or prevent it. And inflammation is at the core of most of our chronic diseases. Inflammation will make you fat, and
fat will make you inflamed.
Your gut bacteria may affect your weight by influencing how different foods are digested in your body. Dietary fiber is digested by certain species of gut bacteria, which may aid weight loss. Your gut bacteria can produce chemicals that can help make you feel full. By affecting your appetite, your gut bacteria may play a role in your weight.
Thyroid It’s estimated that 20 million Americans have a thyroid problem, and up to 60% of them are completely unaware of it. Hypothyroidism, which is having an under-active thyroid, accounts for 90% of all thyroid imbalances, and one of the primary symptoms of hypothyroidism is unexplained weight gain or the inability to lose weight.
The thyroid is responsible for regulating many of your body’s processes, including metabolism. If your thyroid is under-active, your metabolism slows down and your overall energy production decreases.
In addition to an inability to lose weight, hypothyroidism can lead to fatigue, mood swings, anxiety, muscle and joint pain, hair loss, constipation, brain fog, and a low body temperature.
Action Steps: 1. Optimize your gut health. Stool testing can provide great insight to the inner working of your GI system. 2. Eat the Rainbow. (link in bio) These help feed the good bacteria in your body 3. Test your thyroid. Be sure to ask for a full thyroid panel, not just TSH. (TSH, FT4, FT3, RT3, Thyroid Antibodies (TPOAb, TgAb)
Weight Management: Part 3
Hormones Imbalances in sex hormones (estrogen, progesterone, testosterone) are also common culprits of stubborn weight.
Toxins Many of the toxins in our foods, water, and personal care and household products, including shampoo, lotion, candles, and makeup, mimic the activity of hormones such as estrogen. This disruption in your natural hormonal cycle can cause an inability to lose weight.
Mitochondria Becoming obese or remaining lean can depend on the dynamics of the mitochondria, the body’s energy-producing “battery,” according to two new studies by Yale School of Medicine researchers featured as the cover story in the September 26 issue of the journal Cell.
Sleep Research suggests an association between sleep restriction and negative changes in metabolism. In adults, sleeping four hours a night, compared with 10 hours a night, appears to increase hunger and appetite — in particular for calorie-dense foods high in carbohydrates. Observational studies also suggest a link between sleep restriction and obesity. Other studies have found similar patterns in children and adolescents.