When you want to lose weight, it’s as simple as calories in versus calories out, right?

Well, not exactly...

Weight loss (and body composition changes) are influenced by more than just your nutrition and exercise. 

Enter hormones.

Hormones play a crucial role in regulating metabolism, fat storage, muscle growth and hunger signals. 

Listen up, especially if you are over 35 years of age and are trying to lose weight. HORMONES MATTER and are a HUGE piece of your weight loss puzzle.

Here’s a short list of the hormones involved:

1. Insulin - the fat storage hormone

Insulin is produced by the pancreas and regulates blood sugar levels. When insulin levels are high because you are not using the Metabolic Efficiency Training concept, the body stores more fat and has difficulty burning stored fat for energy. Control insulin by doing the following:

• Use the 1:1 or 2:1 carbohydrate to protein ratio at each meal (read more in the newest edition of my Metabolic Efficiency Training book).

• Reduce the amount of processed carbohydrates and added sugar you eat.

• Walk for 15 minutes after you eat.

2. Cortisol - the stress hormone

Cortisol is released in response to stress. Chronically elevated cortisol levels can lead to increased fat storage, particularly around the abdomen. Manage your cortisol by doing the following:

• Add stress management techniques such as meditation, yoga and deep breathing exercises.

• Sleep! While everyone is different in terms of the hours needed, I normally recommend getting between 7-9 hours per night (for adults).

• Avoid overtraining. Hire a coach or a consultant to help you with this because I see way too many people overtraining, or under-recovering.

3. Leptin - the satiety hormone

Leptin is produced by fat cells and helps regulate appetite by signaling the brain when the body has enough stored energy. However, overweight individuals can develop leptin resistance, leading to increased hunger and reduced energy expenditure. To enhance your leptin sensitivity:

• Get sufficient sleep (there it is again!).

• Avoid processed foods and follow the Metabolic Efficiency Training concept (watch my FREE masterclass HERE).

• Engage in regular exercise but balance it between aerobic and anaerobic (strength/high intensity).

4. Ghrelin - the hunger hormone

Ghrelin is released by the stomach and signals hunger to the brain. It typically rises before meals and falls after eating. An imbalance in ghrelin can lead to excessive hunger and overeating. Ways to manage your ghrelin include:

• Eat more protein!

• Avoid prolonged periods of fasting that may trigger excessive hunger.

• Stay hydrated, as dehydration can sometimes be mistaken for hunger.

5. Growth Hormone (GH) - the fat-burning and muscle-building hormone

Growth hormone plays a crucial role in fat metabolism and muscle growth. GH naturally decline with age but these lifestyle habits can enhance GH production:

• Add high-intensity interval training (HIIT) and strength training to your weekly routine.

• Prioritize deep sleep, as GH is primarily released during sleep.

• Reducing sugar intake, as high insulin levels suppress GH release (again with the Metabolic Efficiency Training!)

6. Testosterone and Estrogen - the muscle and fat distribution hormones

Testosterone promotes muscle growth and fat metabolism, while estrogen influences fat storage patterns, particularly in women. Balanced levels of these hormones supports body composition goals. Strategies for maintaining this hormonal balance include:

• Participate in strength training to boost testosterone levels (see the pattern here?).

• Eat more healthy fats such as avocados, nuts and olive oil, as these help with hormone production.

• Avoid endocrine disruptors, common in processed foods.

Now that you understand a bit more about some of the key hormones related to weight and fat burning, the next step is to GET THEM MEASURED! 

Seriously, you can read and even implement many of the strategies I have discussed but if you don’t know what levels your hormones are at, how do you know exactly what nutrition plan to follow, what exercise program to implement and possible supplements to take? 

You don’t. So go get them measured.

Or, better yet, join my new VIRTUAL FatBurn Blueprint Program, which includes hormone testing coupled with custom meal and exercise plans AND frequent accountability check-ins from yours truly. I can’t speak more positively about this new program. I’ve had numerous individuals go through it with me and it has been TRANSFORMATIONAL for their health, longevity and yes, weight-loss and body composition changing goals.

And, if you are in Colorado (or want to come visit me), I offer an in-person FatBurn BluePrint Program that includes hormone testing AND metabolic efficiency testing! HOORAY!

As I wrap up this article, here are some action items for you:

• Get your hormones tested (start with fasting insulin, estrogen, progesterone, testosterone, free testosterone and cortisol). HERE is the one we offer at eNRG Performance.
• Have a nutrition professional help you interpret your results and create a custom nutrition, exercise, stress-reduction and supplement plan for you. Or, just join my FatBurn Blueprint Program and make it easy on yourself!
• Lift weights. Seriously, there are SO many benefits here and contrary to popular belief, you don’t have to go to a gym and spend an hour doing this. Move some heavy things around at home or grab some weights and do 10 minutes worth of exercises for 2 body parts, 4 times per week. It’s that easy!
• Watch my FREE Metabolic Efficiency Training masterclass to get your blood sugar optimization jumpstarted.
• Subscribe to the eNRG Performance YouTube channel as there are A TON of great resources on there to help you succeed.