Understanding the Role of Key Hormones that affect Metabolism

Understanding the Role of Key Hormones that affect Metabolism

Leptin-Leptin is a protein hormone produced by your fat cells (secreted by adipocytes) that regulates satiety and energy expenditure. Leptin is designed to maintain homeostasis between undereating/starvation and overeating/excessive fat storage. The more one restricts calories and lowers bodyfat levels, the lower leptin levels become (the brain will send signals to reduce energy expenditure and hoard fat as it senses starvation mode), whereas higher levels of leptin are associated with higher bodyfat, which act to signal satiety (the brain signaling to stop eating because the body has enough stored energy…fat).  As with all hormones, excessive eating behavior for an extended period of time can impede the ability of leptin to effectively do it’s job (maintain balance). Individuals who overeat to the point of obesity ignore the signals of satiety from the brain, while they focus on the pleasure derived from eating additional calories. While higher levels of bodyfat are equated with higher leptin levels, amongst obese individuals leptin is unable to do it’s job, because of signal failure…this is termed leptin resistance.  On the flipside, as one restricts calories and reduces bodyfat levels, over time thyroid function decreases (slowed metabolism) and cortisol is elevated (cortisol is a catabolic hormone responsible for breakdown…in starvation mode or conditions of extreme trauma/stress catabolism enables the body to maintain blood glucose levels even in the absence of adequate carbohydrates, which provide glycogen). Under these conditions hunger signals are sent from the brain because it senses inadequate caloric intake relative to caloric expenditure. Once again, human behavior can interfere with the body’s attempt to self-regulate. A bodybuilder preparing for a contest or a wrestler attempting to make weight will ignore the signals from the brain. This results in leptin levels continuing to fall, while the body becomes more resistant to oxidize fat, more willing to store it and more willing to breakdown muscle for energy (the opposite of the effect desired by the individual).

Insulin-Insulin is an anabolic hormone secreted by the pancreas, responsible for storage and transportation of nutrients across cell membranes. Insulin most notably responds to increases in blood glucose levels affected by carbohydrate intake. The role of insulin is to maintain balance of blood sugar. It should be noted that all hormones act to maintain homeostasis in some manner with a counterpart that acts in reverse. The counterpart of insulin is glucagon, which acts to raise blood sugar when it’s too low. Insulin acts to clear sugar in the blood. When carbohydrates are broken down into their simplest form, they become glucose. The number of steps it takes to breakdown a food into glucose determines it’s glycemic index rating (the impact on blood glucose levels) whereas the glycemic load takes into account the amount of food as well (eating a large amount of a low glycemic food can have a stronger effect on blood sugar than eating a small amount of a high-glycemic food…this is measured by glycemic load). Insulin is secreted as a response to the elevation in blood sugar (the amount secreted is dependent upon the glycemic load in addition to the individual’s insulin sensitivity) and attempts to shuttle the glucose (in addition to other nutrients) into either muscle cells or fat cells, where it becomes glycogen (stored energy). There is a maximum amount of glycogen that can be stored in the liver and muscles. This is dependent upon the relationship between energy expenditure, caloric intake and amount of stored energy (bodyfat). In simple terms, these are the variables that affect GLUT4 translocation (receptivity). GLUT4 is the receptor in your cell that allows glycogen to be received (insulin is the deliver guy and GLUT4 is the person who answers the door). To briefly summarize, someone with low bodyfat (little stored energy), high energy expenditure (works out regularly and intensely) with a balanced nutritional plan will have higher insulin sensitivity. What this means is that the muscle cells are more receptive of glycogen being shuttled into them, because there is adequate space.  This is the result of demand for stored energy (glycogen) equaling or exceeding intake/supply. It should also be noted that as one becomes increasingly insulin resistant, initial response is to secrete more insulin since it is less effective. This creates additional stress on the pancreas. One with higher insulin sensitivity is able to efficiently shuttle nutrients and thus utilizes less insulin.

                It should also be noted that the presence of insulin (as a result of elevated blood sugar) will inhibit fat oxidation. This is due to priority and efficiency. If there is a simple form of available energy in the bloodstream (glucose), then the body will prioritize glucose oxidation…it’s not as efficient or convenient to convert stored fat for energy when glucose is readily available. This is why it’s important to control blood sugar and blood insulin levels if your goal is to reduce bodyfat. The more insulin resistant a person is, the more insulin gets secreted, the more ineffective it is and the longer it remains in the bloodstream inhibiting fat oxidation.

                Someone who is inactive and overeats, encounters insulin resistance. This is a condition where the muscle cells are already full of glycogen and so no one answers the door when the delivery guy (insulin) shows up. Insulin is then forced to drop the package at the next place (your fat cells!) That’s right, when your glycogen stores in your muscles are full glucose will be shuttled into your fat cells. This is the first stage of insulin resistance. The second stage is when the fat cells actually become resistant and insulin is unable to do it’s job at all resulting in high blood sugar that cannot be cleared. If this happens, you’re in a world of sh*t and it’s your own damn fault!!! Type II diabetes is a self-inflicted disease that can easily be cured through increased activity/exercise and controlled, balance nutrition. I should note that insulin resistance and leptin resistance go hand in hand since they are attributed to the same conditions (overeating and inactivity).

Cortisol-Cortisol is a catabolic hormone secreted by the adrenal glands, which is categorized as a corticosteroid. As mentioned earlier, one of the key roles of cortisol is elevation of blood glucose levels, which is done through a process called gluconeogenesis. In simple terms, this is the body’s way to derive blood sugar in the absence of glycogen…it breaks down it’s own muscle. While cortisol is viewed as bad (especially by bodybuilders who do not want to breakdown hard-earned muscle), it’s a necessary evil that attempts to keep the body in balance and is an important aspect of the human fight or flight mechanism. Elevated cortisol levels are synonymous with extremely high activity levels, elevated stress, inadequate sleep/recovery and/or prolonged periods of low caloric intake. Cortisol levels are naturally higher first thing in the morning and during/after workout. This is why it is important to ingest the proper combination of protein and carbohydrates at these times to blunt the rise of cortisol.

From this cursory explanation of 3 hormones involved with metabolism you can see how they are all interrelated and hopefully gain an understanding of how behavior (activity and eating) will affect them and the underlying response of your body.

November 30, 2011 | Categories: Uncategorized | Leave A Comment »

Feature Interview of the Week: Brian Whitacre

1. Name, Age, Occupation, marital status

• Brian Whitacre
• Age: 35
• Associate Professor, Dept. of Agricultural Economics, Oklahoma State University
• Married to Jill, Daughter Sidney

 

2. How did you get involved with fitness?

I began weight training as a sophomore in high school in an attempt to become a better soccer player.  I enjoyed weight training and stuck with it throughout my undergraduate career, long after my soccer-playing days ended.  In graduate school at Virginia Tech I learned about natural bodybuilding, and I competed in my first contest during that time.  

 

3. Why is health & fitness important to you?

Being healthy is important to me because it allows me to live the type of life that I want to – doing outdoor activities, playing with my family (including my dogs), and staying active.  Physique competition is important to me because it allows me to challenge myself both mentally and physically in a way that is unlike any other form of competition I have ever experienced. 

 

4. Provide some background on your workout history, athletic or competitive endeavors, etc.

I began weight training around 1992, but didn’t compete in my first bodybuilding contest until 2003.  After winning several pro qualifiers in 2005, I competed as a pro for the first time in 2006.  I won the overall at my first WNBF professional contest (the KC International), something that not many bodybuilders can claim.  After that, I competed only once a year, focusing on the WNBF World Championships.  I placed in the top 2 of the Lightweight class at Worlds for 5 consecutive years (2006 – 2010).  I also won the Lightweight class at Worlds 3 times, which is the most in WNBF history.  However, I have yet to win a WNBF World overall title. 

 

5. What does your current workout regiment look like? Does this vary at all during different points of the year?

I am a big proponent of changing my workout regimen.  My off-season routine is focused on mass building, so I try to lift as heavy as possible with a reasonable amount of volume.  Currently I am focusing on bringing up some weak points, so I am training 4 days a week with the emphasis on heavy 5×5 sets for those weak points, followed by a more typical hypertrophy training (3 sets of 10-12 reps). Other body parts are only trained for maintenance at this time.  I also enjoy incorporating German Volume Training and occlusion training.  Once I get into contest prep mode, I typically switch to 5 days a week training, while continuing to focus on major lifts such as squats and deadlifts. 

 

6. What do you enjoy most about training?

Simply pushing myself.  I will never be the strongest guy in the gym, but my goal is to improve myself little by little every time I enter the gym.  Training allows me an escape from the real-world: during that hour, I don’t think about my job, my family, or everything I need to get done during the week.  I honestly believe this little break has made me more productive in other aspects of my life. 

 

7. What type of training do you enjoy the most (particular bodypart, type of workout, running, sprinting, swimming, etc.)

I enjoy back and leg training the most, probably because they require the most effort.  I do like to incorporate some sprint work into my cardio routine, but for the most part the weight training is what I look forward to.  I still get butterflies in my stomach the night before heavy squats or deadlifts. 

 

8. How has your approach to fitness/working out changed over the years?

I used to think people who only trained 3 or 4 days a week were lazy or not dedicated enough.  As I’ve gotten older I have come to recognize (and prioritize) the importance of recovery.  I’ve also thought a lot more about how to design my lifting program for optimal results.  When I was in my early 20s, I would just go to the gym and do whatever I felt like.  Now, my training is much more structured with a final goal in mind. 

 

9. What has enabled your success as a competitor in your chosen activity?

I strongly believe that to be successful at the highest level, you have to be willing to do something that others aren’t.  In graduate school, there were lots of people smarter than me, but most didn’t study for 6 hours every night after classes.  As a faculty member, I have been awestruck by the way that world-class colleagues allocate their time to ensure that everything they work on generates productive results.  As a competitor, I am not going to win on sheer mass.  So, I have to make sure every other aspect under my control is optimized: condition, symmetry, posing, even stage color.  I diet for 26 weeks for each contest that I do, something not many competitors are willing to dedicate themselves to.  I pride myself on putting as much effort into preparing for a competition as I can, while continuing to be productive in my real-world job and in my role as a husband and father.   

 

10. How has competing and/or training positively impacted your lifestyle?

Without a doubt, it has made me much more structured.  I go into each week with a plan of attack for my diet, training, work schedule, and family time.  I believe that this type of planning is very beneficial for making the most out of any given time period. 

 

11. Give a detailed description of a typical day in your life, including when you get up, go to bed, work, perform every day activities, workout, etc.

My daily routine has changed dramatically since my wife and I welcomed our daughter into the world.  Before that, I would work from roughly 7am to 5pm, go to the gym, and get home around 7pm.  Now I lift around noon and try to get home to help out with Sidney by 5:30.  (Thankfully, I received tenure at my job so 10-hour days are less common).  So a typical day might look like this:

Wake up: 6am

Cardio: 6:30 – 7:00

Work: 7am – noon

Workout: Noon – 1:00pm

Work:  1:00 – 5:00pm

Help out at home (chores, play with daughter): 5:30 – 7:30pm

Family time: 7:30 – 10:00pm

Bed: 10:00pm

 

12. What have been your greatest sources of motivation and inspiration?

Failure is without a doubt a great motivator. I have not won a WNBF Overall title since my first pro contest in 2006, and that lack of success drives me every day.  I am inspired by the many incredible natural physiques out there, and the knowledge that my own physique has quite a way to go before I reach that level. 

 

13. What is the best advice you could give to anyone regarding health & fitness and how to properly adopt a lifestyle that incorporates health & fitness?

My advice would be to incorporate a healthy lifestyle into your daily routine.  Getting fit and eating healthy are much easier to maintain over the long run if they simply become second nature.  The idea is that instead of wondering what to eat for lunch or whether you will have time to go to the gym today, you automatically pull out the lunch you made the night before, and, because it is Wednesday you know you will be at the gym at 5:00.  Once these things are a part of your daily routine, you feel awkward if you miss one of them – at which point you know that you have successfully transitioned into a fitness-oriented lifestyle. 

 

14. What individual(s) has/have had the greatest impact on you throughout the course of your life and why?

Certainly my parents instilled me with a sense of work ethic at a young age.  Nothing was ever easily gained in my life, something I am very grateful for and something I hope to pass on to my own children.  Regarding bodybuilding, without a doubt Kurt Weidner opened my eyes to the level of dedication necessary to succeed in the sport.  Kurt remains the best workout partner I have ever had and there is no one in the world of bodybuilding I respect more than him.  I also have to say that my wife Jill has been my biggest supporter and has made my pursuit of this very selfish hobby much more manageable. 

 

15. What do you consider to be your greatest achievement (fitness & competition related or otherwise)

I am very proud of 2 distinct achievements in my life:

1)      Earning tenure less than 5 years after completing my Ph.D.

2)      Winning the WNBF World Lightweight title 3 times

I am also incredibly proud to be the father of a perfect little girl.  Fatherhood changes your life in ways you never thought possible!   

  

 

16. Looking ahead, what are some of your goals (either personal or fitness related) over the next 1,3,6,12 months?

While I am a big believer in setting goals, I am not a proponent of discussing those goals publicly.  For a novice gym-goer or dieter, stating your goals publicly can be beneficial since friends and family can attempt to hold you to your statement; however, for those at the higher end of the spectrum, publicly stating goals can seem egotistical or even condescending.  I do have several long-term goals related to weightlifting and bodybuilding, and I also set yearly goals for myself regarding my job performance.  But, I don’t boast to my colleagues about how many peer-reviewed articles I’m going to publish over the course of my career; and I also don’t bring attention to the goals I have in bodybuilding.

November 18, 2011 | Categories: Uncategorized | 1 Comment »

Day 3 Off-season

Today is a non-workout/recovery day, but I did do 2 x 30 minute cardio sessions this morning. I’m doing what I can to make sure my weight does not climb too quickly

November 16, 2011 | Categories: Uncategorized | 2 Comments »

1 day out from WNBF Worlds: pictures and video

pictures:

http://www.facebook.com/pages/Kurt-Weidner-WNBF-Pro-Natural-Bodybuilder/114419755271714#!/media/set/?set=a.259532754093746.64209.114419755271714&type=1

video:

http://www.youtube.com/watch?v=PvMSGxJ4jsg

November 11, 2011 | Categories: Uncategorized | Leave A Comment »