Jul 28, 2016
Hormones For Better Sleep Better, Gain Muscle
You can learn to control them. Ghrelin, makes you feel hungry, it's produced by the stomach walls. Leptin, is released from fat cells and signals your body that your energy stores are full.
When both hormones are produced they go toward the brain’s hypothalamus, in a healthy guy, the one that gets to the brain in the greatest numbers wins. When you stop taking care your body becomes resistant to leptin; and ghrelin the hunger-causing hormone starts winning.
"According to researchers at Penn State, people who sleep fewer than six hours a night see appetite-inducing ghrelin levels surge while leptin declines. And no, sleeping in on the weekends doesn’t compensate for the damage, says Ofer Reizes, Ph.D., of the Cleveland Clinic. If you want a flat belly, you need plenty of shuteye every night".
If you don't have a thyroid disorder, then consume about 150 micrograms of dietary iodine a day. The mineral is essential for your body’s T3 and T4 production. Saltwater seafood, dairy, and eggs are good sources.
"HGH triggers the production of insulin-like growth factor-1 (IGF-1). Together these two hormones break down fat and use the energy to strengthen muscles, ligaments, and tendons, says Jacob Wilson, Ph.D., associate editor of the Journal of Strength and Conditioning Research.
Your body makes HGH naturally, but shortly after you reach the age of 20, your levels begin to drop by 15 percent or so each decade, says Wilson".
"To naturally spike HGH, work to the point of fatigue, says Wilson. Use the heaviest weights you can manage for 3 or 4 sets of 8 to 12 reps. Between sets, limit your rest to no more than 60 seconds".
“If you feel a burn in your muscles, you’re doing it right,” he says. That means your body chemistry is becoming slightly acidic, which ups HGH production".
"Your production of sleep-inducing melatonin would idle during the day and hit its peak between 2 a.m. and 4 a.m., says Christopher Winter, M.D. But that doesn’t always happen".
"Your pineal gland cycles melatonin based on your exposure to blue light, the stimulating shortwave beams that are emitted by the sun as well as your smartphone and television. If you spend time in front of a screen after sunset, you throw off your natural sleep cycle, and your 2 a.m. peak could be delayed until it’s time to wake up for work".
Irisin, "Fifty grams of brown fat burns about 300 calories a day. A hormone that can turn your white fat to brown. It’s called irisin. Its existence in humans was confirmed only last year, says Christiane Wrann, D.V.M., Ph.D., of the Dana- Farber Cancer Institute. If you can get your veins to course with irisin, then you might be able to eliminate that fat jiggle".
Shivering for 10 to 15 minutes increases your irisin production about as much as an hour of moderate exercise does, according to research from the National Institutes of Health.
If you’re not willing to freeze, then keep your biggest muscles specifically the ones in your legs contracting, says Dr. Wrann. Running and cycling do the trick.
Insulin is responsible for moving fat and sugar from your bloodstream to your fat and muscle cells for storage. If your body stops responding to it properly, sugar levels can rise, putting you at risk of type 2 diabetes. So the goal, generally speaking, is to keep your insulin- sugar levels balanced.
But an insulin spike can help you immediately after a tough workout, when the hormone provides a muscle-building window. It delivers more sugars right to your muscles. That’s good: Your body uses this sugar, called glycogen, to keep you energized and fuel your strength.
Eat Carbs After Your Workout
A University of Oklahoma review found that the ideal postworkout carb intake was about half a gram per pound of body mass. For a 180-pound guy, that’s about 90 grams—or a large potato and a cup of corn.
Throw some protein on that plate too. It will help with muscle protein synthesis, says Javier Gonzalez, Ph.D., of the University of Bath.