Carbs Plus Stress Increases Estrogen

If you are a person who wants to attain a leaner, more define physique, than you need to take action to lower cortisol levels and lower your carbohydrate consumption.

                     … And here is why 

There was a fascinating study performed by researchers from the University of Birmingham that examined Glucocorticoid (cortisol) & insulin regulation and how it affects aromatase activity in human adipose tissue, revealing different outcomes in men and women.

In this study, researchers wanted to examine insulin & cortisol’s role in potentiating aromatase activity in men and women by taking samples of subcutaneous and omental (visceral) adipose tissue for rigorous testing.

The research candidates were premenopausal women (7) and postmenopausal women (10) and 9 men.  The researchers found that the male candidate’s basal aromatase activity was significantly higher in the subcutaneous tissues opposed to omental (visceral) tissue with cortisol + insulin present. Insulin appeared to exacerbate cortisol’s effect in promoting aromatase activity.

The female test subjects had similar results as the males, but even more aromatase activity with insulin + cortisol present. This small piece of the study reveals that subcutaneous adipose tissue has a much greater affinity for aromatase activity than omental (visceral) fat in both genders.

When they examined the differences between pre & postmenopausal women and their reaction to insulin + cortisol the results revealed that postmenopausal women had high aromatase in the omental (visceral) tissues than premenopausal women. However both pre & postmenopausal women revealed the same response to aromatase activity in the subcutaneous tissues.

Sex steroids such as Dhea, Androstenedione, Estrone, Testosterone etc… may regulate adipose mass by increasing preadipocyte proliferation, differentiation, and adipocyte size through effects on lipolysis (fat-loss) and lipogenesis (fat accrural).

Insulin plays a crucial role in adipocyte proliferation and differentiation, however in this study, insulin ALONE has no effect on aromatase expression, whereas insulin + cortisol demonstrated an additive effect on aromatase activity.

You know what that means for most people who utilize high carbohydrate diet’s to either keep dietary fat low or to gain weight?

It means that relatively high doses of insulin (think dextrose & white rice) in combination with cortisol (think low blood sugar from spiked insulin) increases aromatase activity, which promotes estrogen levels in excess.

This is extremely undesirable for favorable body composition as this phenomenon will promote proliferation and differentiation of preadipocytes, enhancing central adiposity (fat mass accrural).

  Now what you should do

I hope after reading this article you recognize that ingesting copious amounts of carbohydrates in your plight for ultimate muscle mass or general health (because you still abide by the USDA outdated food pyramid which is simply asinine) you understand that manipulating your insulin and cortisol levels through meticulous nutrition planning will be in your best interests.

I am NOT telling you to switch to an Atkins or Ketogenic Diet by any means, simply just to pay attention to your carbohydrate choices (high glycemic VS low glycemic) and also your glycemic loads (grams of carbs per meal). If you absolutely insist you MUST incorporate carbohydrates around the clock with each meal, make sure to keep the gram allotment low, at around 20-30 grams per meal, as this keeps the glycemic load under control. Also, employ high glycemic carbs ONLY around your weight training or high activity event. The remainder of your carbs (if you insist you need them) should be low glycemic.

I would suggest you to just use carbohydrates INFREQUENTLY, meaning pre & post training, while the rest of your meals consist of top quality protein sources and raw, undenatured fats.

Incorporating a supplement that increases growth hormone production while lowering the stress hormone cortisol would be beneficial for those striving to get as lean as possible while dieting for fat-loss or gaining mass while keeping body fat lower.

Look no further than Primordial’s EndoAmp Max, which will do just that – Increase GH & lower cortisol, while enhancing mental acuity and focus.

  Helpful tips to lower cortisol & insulin –

  • Deep tissue massages will relax your muscles and mind, which will lower cortisol

  • Keeping the glycemic load small at each carbohydrate meal will keep insulin stable

  • Sleeping in a silent pitch black room will initiate high quality sleep for lowering cortisol and boosting GH release

  • Combining essential fats to each low glycemic load meal will further lower insulin release

  • Supplementing with adaptogenic herbs such as magnolia bark & rhodiola lower cortisol

  • Incorporating fiber into each meal will keep insulin levels low

  • Supplementing with Primordial Performance EndoAmp will boost GH & lower cortisol

 

References:  J Clin Endocrinol Metab. 2002 Mar;87(3):1327-36.  Glucocorticoid regulation of p450 aromatase activity in human adipose tissue: gender and site differences.  McTernan PG, Anderson LA, Anwar AJ, Eggo MC, Crocker J, Barnett AH, Stewart PM, Kumar S.

Advertisements

Insulin Sensitivity Affects Testosterone Levels in the Body

Insulin sensitivity affects testosterone levels in the bodyJanuary 7th, 2010 – Research has shown that people with type II diabetes and metabolic syndrome (i.e. insulin resistance) have significantly lower testosterone levels than regular men. (1,2) Insulin resistance is basically a condition where the insulin created by the body is insufficient to drive nutrients into the muscle and fat cells. This stems from having chronically elevated blood insulin levels.

Under constant stimulation from insulin, cellís become less sensitive to its effects, requiring more and more insulin to get nutrients into the cells. Therefore, anything which drives up blood sugar – like sugar, rice, pasta, beer, carbs of all kinds – and thus insulin levels can lead to a reduction in insulin sensitivity. Reduced insulin sensitivity equals lower testosterone levels.

References –

1. The dark side of testosterone deficiency: II. Type 2 diabetes and insulin resistance.

Traish AM, Saad F, Guay A.

J Androl 2009 Jan-Feb;30(1):23-32

2. Low testosterone levels are common and associated with insulin resistance in men with diabetes.

Grossmann M, Thomas MC, Panagiotopoulos S, Sharpe K, Macisaac RJ, Clarke S, Zajac JD, Jerums G.

J Clin Endocrinol Metab. 2008 May;93(5):1834-40

Carbohydrates Can Cause Stiff Joints and Wrinkled Skin

Carbohydrates can cause stiff joints and wrinkled skinNovember 25th, 2009 – Yes, you read that right. Excessive carbohydrate consumption can speed up the aging process by producing nasty molecules called advanced glycation end-products.

Advanced glycation end products (AGE) form in the body when glucose (carbs) attaches itself to a protein (a process called glycation) without enzymatic control.  The more glucose in the blood, the more this process occurs, and the harder it is for the body to reverse the process and/or dispose of harmful AGEs.(1)

Collagen proteins, found in skin, tendons, cartilage, and bones are especially prone to injurious affliction from these glycosalated molecules. As AGEs build up and cause damage to this bodily tissue, the skin will toughen and appear leathery, and joints will stiffen. (1) AGE have also been linked to other age related diseases such as Alzheimer’s disease, cataracts, diabetes, and atherosclerosis to name a few. (3)

Reducing advanced glycation end-products will involve consuming less high glycemic carbohydrates, or making sure you reduce you blood sugar by burning it off shortly after consuming a high carbohydrate meal.

References –

1. The Carbohydrate Hypothesis
Gary Taubes
Good Calories Bad Calories 2007 Pages 191-193

2. Irreversibly glycated LDL induce oxidative and inflammatory state in human endothelial cells; added effect of high glucose.
Toma L, Stancu CS, Botez GM, Sima AV, Simionescu M.
Biochem Biophys Res Commun. 2009 Oct 19 PMID: 19850013

3. Advanced glycation and lipoxidation end products–amplifiers of inflammation: the role of food
Gil A, Bengmark S.
Nutrition Hosp. 2007 Nov-Dec;22(6):625-40 PMID: 18051988

%d bloggers like this: