Health: 60 Seconds on Fat Storage and Hormones

What is fat?

Fat (adipose tissue) is composed of cells called adipocytes. 

What are hormones?

Hormones are chemicals mainly produced by endocrine glands to provide a messaging mechanism between different cells and organisms in the body to evoke a particular action.  Hormones are released by these glands into the blood stream to have an affect on the targeted cells.

Isn't getting fat about eating too many calories?

Well yes and no.  Over-eating in any form without the requisite calorific output will lead to weight gain.  But in certain conditions under-eating can still encourage fat-gain.  In simple terms fat cells increase in size to store excess calories.  However this is not the only factor, nor is it the primary factory leading to fat-gain.

Hormones and their impact on fat levels

Fat cells can react to hormone production in different ways, through:

• stress
  • examples include adrenalin (also known as epinephrine) and cortisol;
• hunger
  • hormones affected by hunger include ghrelin, leptin and glucagon;
• eating
  • consuming food results in the release of insulin, dopamine and phenylethamine;
• exercise
  • hormones released during activity include serotonin and endorphins;
• one's sex
  • the hormones testosterone and estrogen store fat in different locations;

It is important to have the correct hormonal balance, over stimulation in one or more areas can have devastating consequences.

For example an over-production of the hormone insulin inhibits the release of fat as an energy source, which is why high carbohydrate diets such as the typical Western diet tend to cause weight gain because any stored body fat is unlikely to be used.

The stress hormone cortisol which is produced based on the bodies response to long term stressors (such as over-training, lack of sleep, etc) also promotes fat-storage, however adrenalin produced during acute (short-term) stressful situations promotes fat-burning.

The stress of (irregular) short-term intense exercise and a lower rate of insulin production such as that promoted in a paleo type diet will allow fat to be used more efficiently as an energy source and will less likely become the spare tyre.

Conclusion:

In summary get adequate quality sleep, don't over-eat (or under-eat), avoid stress, get used to feeling hungry and focus on short bursts of intense activity.

Health: Over 67% of British Men are Overweight!

A new report by the World Health Organisation (WHO) ranks British men the third fattest in Europe, with 67.8% of those 15 years old or older being overweight or obese.

The study looks at the rise of heart disease, cancer, lung disease, stroke and diabetes.  Greece came first wth 77.5% overweight/obese and Malta second at 73.3%.

It also looks at activity levels and reports that we are the ninth least active nation on the planet, i.e. we do less exercise than most other countries in the world.  Food choices and lack of activity are the key contributors to this epidemic.

I am hoping to read a copy of the report in the near future and will report back with other findings.  But no matter how it is sliced and diced it is a shocking statistic.

Source: Daily Telegraph (UK) - 28 April 2011

Nutrition: Paleo Breakfast (Coconut Surprise)

 Paleo Breakfast

Here's an alternative to the eggs, meat and green vegetables that form the staple of many paleo breakfasts.  Containing delicious coconut milk, it also serves as an option for those 'missing' the cereal, yoghurt or muesli-type breakfasts - but without any cereal grains or dairy products.

It is also far tastier than anything you can pour out of a cereal box!

Coconut Fruit Surprise (Serves 2)

• Organic Coconut Milk (350ml)
• 2 bananas (sliced)
• 2 handfuls of walnuts
• A handful of grapes
• Shredded coconut
• (other fruits of your choice)

Read a previous post on the benefits of coconut milk here:

Men's Fitness Workout Guide: June 2011

Pick up the current edition of Men's Fitness (UK) - June 2011 and there is a free 33 page guide.   A workout manual for those new to training and for those who are experienced but want a different perspective on training. 

Another reason for the plug is because I have contributed to the Training Toolkit.  Here's a quick sample on how to motivate yourself with activity outside a gym environment:

"You shouldn't think that the only thing you can do outdoors is run or play sports.  Use your imagination and the environment as a gym.  Interact with nature as well as urban features.  For example use a tree branch to do a pull-ups.  

Base your circuit on what you can see around you, keep your mind focussed on the process as well as the end result."

 Darryl Edwards