How Muscle Mass Can Affect Your Fat Burning Capability

How Muscle Mass Can Affect Your Fat Burning Capability

Weight Loss, Women's Hormonal Health

We lose 3-5% of our muscle mass every decade after the age of 30.

Loss of lean muscle = lower Basal Metabolic Rate (BMR) and an increased potential for insulin resistance. This means a lower fat burning capability!

There are plenty of other health implications too such as loss of bone density, and decreased strength and mobility.

The best ways to preserve or build muscle mass further are:

1. Eat enough protein.
The National Health & Medical Research Council (Australia) has a recommended daily intake (RDI) for 19-30 yo women of 0.75g per kilo of body weight. For men, it’s 0.84g/kg. If you are exercising, especially doing resistance training, you need at least 1-1.3g per kilo. For example, the minimum daily requirement of protein for a 70kg women is 52.5g. If she’s hitting the gym, it should be at least 70g of protein.

After 70, loss of muscle mass ramps up further so the RDI for women is 0.94g/kg and for men is 1.07g/kg.

2. Resistance training.
Walking and swimming* are great to maintain lean muscle but to build it we need to use body resistance, bands, weights or Pilates to build new muscle.

(*although swimming is technically resistance training, muscle growth can plateau if swimming is your only form of exercise)

If you’re not a gym junkie, resistance bands, hand weights or even squats at home are a simple way to start.

Pregnancy and other health conditions may change these requirements so always speak to your healthcare practitioner for advice.

Watch my facebook or instagram videos for more detail.

If you need extra support to know WHAT to eat as well as someone to hold you accountable, that’s where I come in as a weight management practitioner. 

Book in a free discovery call to learn more about how I can help you.

What Is Insulin Resistance?

What Is Insulin Resistance?

Weight Loss, Women's Hormonal Health

One of the key reasons I see stubborn weight gain in clinic is insulin resistance.

This is caused by excess body fat, especially around your belly, and a lack of physical activity.

A waist circumference above 80 cm for women and 94 cm for men is associated with an increased risk of chronic conditions such as cardiovascular disease and diabetes (NHMRC 2013).

This excess adipose tissue houses pro-inflammatory cytokines, which are hormonal messengers, that contribute to low grade, chronic inflammation and interrupt the normal hormonal signalling in the body.

Normally, after we eat food the body breaks this down into glucose for energy, and the pancreas releases insulin to allow the liver, muscle and fat cells to utilise the glucose for energy or store it for later.

With insulin resistance, the cells become tolerant to insulin and the pancreas keeps pumping out more insulin in response. Elevated levels of insulin can result in weight gain, which then perpetuates the cycle. Eventually, the pancreas can’t make enough insulin to cope with this resistance, leading to elevated blood sugar or diabetes.

so what can we do?

🏃Get moving! Aim for at least 5 x 30 min moderate paced walks per week. If you can add in some resistance training, even better!

🍎Eat a healthy balanced diet of lean proteins, plenty of fruit and veggies, and steer clear of alcohol and processed foods with added sugars.

Watch my facebook or instagram videos for more detail.

If you need extra support to know WHAT to eat as well as someone to hold you accountable, that’s where I come in as a weight management practitioner. 

Book in a free discovery call to learn more about how I can help you.

Free 7 Day Meal Plan to Balance Women’s Hormonal Health

Free 7 Day Meal Plan to Balance Women’s Hormonal Health

Freebies, Women's Hormonal Health

A  7 day meal plan to balance sex hormones, adrenals, and thyroid for optimal fertility and vitality.

Our Women’s Hormone Balancing Diet contains key ingredients to promote healthy sex hormone production and detoxification,
adrenal health, and thyroid function.

Recipes include the adaptogens maca and schisandra, as well as foods that support liver and gut health. Focus is on indole-3-carbinol, omega-3s, iodine, probiotics, and fibre, as well as regular meals and plenty of protein for balanced blood sugar.

To download your free meal plan, simple enter your details below. Enjoy!

Georgie x

Is stress causing your weight gain?

Is stress causing your weight gain?

Weight Loss, Women's Hormonal Health

If you’re feeling stressed out, you’re not alone.

We’ve all heard the phrase “take a chill pill” but when it comes to stress, that might be easier said than done! Stress is a normal but overwhelming part of life and if it’s not managed properly, it can wreak havoc on our body systems, hormonal health and contribute to weight gain.

But don’t stress! You can proactively manage your stress levels using natural remedies and holistic health practices that work with your body’s systems rather than against them so you can balance your hormones and release that stubborn excess weight.

Ready to take a deep breath? Let’s dive in!

How Stress Affects Your hormones & influences weight gain – Unravelling the Truth

Stress can trigger a cascade of reactions throughout our bodies – it’s not just your mind that is affected. When we’re stressed, our bodies release adrenaline and cortisol, which can increase heart rate, blood pressure, and contribute to chronic diseases like high blood pressure and heart disease. Stress can also cause digestive issues, such as ulcers and inflammation, and weaken our immune systems, making us more susceptible to illnesses. Understanding the hidden impact stress has on your body is crucial to overcoming its effects.

Here’s what you need to know about why stress can cause weight gain to make sure that you are keeping your stress under control:

1. Stress impacts hormone balance

In a stressful situation, cortisol spikes and in doing this it interrupts the formation of other hormones. In a concept called the “pregnenolone steal”, elevated cortisol reduces the production of progesterone, because it is the precursor to cortisol. This can leave you with an imbalance in progesterone and oestrogen, not just exacerbating hormonal conditions but increasing weight gain and causing you to store more fat around your stomach area.
2. Stress can increase appetite

Whilst cortisol is great for a survival situation, it can also make us crave sweet, salty or fatty foods. It stimulates the metabolism of fats and carbs so we can have the energy to escape the proverbial tiger, but that means it also increases our hunger!

3. Stress spikes insulin levels

The stress hormones like cortisol and adrenaline actually make it harder for insulin to work properly, known as insulin resistance. These stress hormones increase blood glucose but also reduce the sensitivity of insulin to get glucose into the cells. The increased blood glucose levels signal the body to store the excess blood sugars by turning this into fat cells, adding to weight gain.

five key tips to help manage stress naturally

Now that you know stress can take a toll on both your physical and emotional health, what can you do to overcome this? Often we turn to unhealthy coping mechanisms, junk food, mindless scrolling, Netflix without the chill… but why not try some natural ways to manage your stress that actually work?

1. Get some movement in your life! – Get out in nature for a walk, do some yoga, get moving to fuel your body with feel-good endorphins.

2. Try a short meditation – I love Insight Timer, a free meditation app.

3. Take some deep breaths – Try fit in some deep breathing exercises into your day, you can do this whilst you meditate!

4. Eat calming foods that nourish your nervous system – ensure you are adding in wholegrains for B vitamins; ensure enough protein; nuts and seeds and leafy greens for magnesium and zinc. This will help with healthy neurotransmitter synthesis.

5. Find tranquillity with essential oils – lavender has been clinically shown to reduce anxiety! (PMID: 31655395). 

All in all, stress is part of life, but it doesn’t have to control your life. 

By taking care of yourself and practising healthy habits, you can manage your stress levels, improve your hormonal health and reduce stubborn weight gain.

If you’re struggling to lose weight and are ready for change, feel free to book in a discovery call to learn more about how Naturopathy or the Metabolic Balance weight loss program can help you.

How Sleep Affects Hormones & Your Weight

How Sleep Affects Hormones & Your Weight

Weight Loss, Women's Hormonal Health

there are many Benefits of Sleep for hormone balance and women who struggle to lose weight.

As a Naturopath I am always telling my patients that getting enough sleep is key for our physical and mental wellbeing, but few people understand the importance of maintaining a consistent sleep schedule when it comes to hormonal balance and weight loss.

You see, getting enough sleep every night is crucial for hormone balance and weight loss, as well as for reducing stress levels, improving overall health, and helping you stay productive and alert.

Here’s what you need to know about why it’s so important for hormonal balance and weight loss, to make sure that you’re getting quality rest each night:

1. Sleep supports healthy hormone balance

Lack of sleep elevates cortisol (the stress hormone). Because progesterone is the precursor to cortisol, elevated cortisol can reduce the production of progesterone, leaving you with an imbalance in progesterone and oestrogen. This can exacerbate hormonal conditions such PMS, PMDD or endometriosis.
2. Sleep supports a healthy weight

Sleep disturbances affect metabolism and are associated with obesity, insulin resistance and diabetes. As well as the impacts on thyroid health and blood glucose metabolism, lack of sleep can affect hunger signalling. Sleep deprivation increases ghrelin, which makes you feel hungrier, and decreases leptin, which is the hormone that lets you know you’re full. 

3. Sleep is beneficial for managing stress levels

If you don’t get enough sleep or have an irregular sleeping pattern then this can contribute to stress perception due to higher levels of cortisol in the body. Too much cortisol can then lead to other health issues like increased blood pressure, a weakened immune system and weight gain. A lack of sleep can also carry over into other areas of life such as work performance or personal relationships. 

five key tips to help establish a regular sleep pattern

1. Set up an evening routine 

Turn off electronics an hour before bed, make a herbal tea, have a warm shower, jump into bed early and read a good book. Turn off the light at the same time each night.
2. Avoid caffeine late in the day

Switch out your coffee for a herbal tea, eat an apple, drink some more water or take your B vitamins after lunch to get you through the afternoon. 

3. Take naps sparingly

A nap can feel AMAZING but if you’re struggling to sleep at night then give this one a miss unless absolutely necessary.

4. Avoid alcohol too close to bedtime

A glass of red to help you drift off seems like a good idea, but alcohol affects your sleep as your body has to work overtime to detox at night. If you’re waking up between 1-2am, that’s a big sign to cut back.

5. Keep electronics out of the bedroom

Blue light affects your sleep cycle by tricking your brain into thinking it’s daytime, so ditch the late-night Instagram scroll. Kick start your melatonin production naturally by getting some early morning sunshine each day. Try a 15 min walk in the morning, minus the sunglasses.

Can you now see how establishing and sticking to a consistent sleep schedule is essential for anyone looking to balance their hormones or lose weight? When you get a good night’s rest, every night, the positive health impacts ripple out across your whole life. So let’s prioritise sleep from tonight on!

If you’re struggling to lose weight and are ready for change, feel free to book in a discovery call to learn more about how Metabolic Balance weight loss program can help you.

How to treat pcos naturally

How to treat pcos naturally

Women's Hormonal Health

PCOS affects about 10 million people in the world. In Australia, 8-13% of women are affected and up to 21% of Indigenous women. 70% of women with this hormonal condition don’t even know they have it.

PCOS stands for polycystic ovarian syndrome, and it is a commonly occurring condition in women of reproductive age, with a range of negative symptoms and outcomes including:

  • Oligomenorrhea (irregular periods)
  • Amenorrhea (absent periods)
  • Acne
  • Weight gain
  • Hirsutism (excess hair) or thinning hair
  • Insulin resistance
  • Subfertility
  • Increased risk of diabetes mellitus and cardiovascular events. 

According to The globally accepted “Rotterdam PCOS diagnostic criteria”, women must show 2 of 3 of the following to be diagnosed:

1) Oligo‐ovulation, anovulation or both (irregular or absent periods).

2) Hyperandrogenism with elevated serum androgen levels or excessive hair growth.

3) Polycystic ovary(s), with 12 or more follicles (2 – 9 mm in diameter) and/or increased ovarian volume (> 10 mL).

 Key point from above – you can have PCOS without having cysts on your ovaries, so an ultrasound alone doesn’t diagnose PCOS.

The drivers of PCOS include:

  • Genetics and environmental factors.
  • Insulin resistance – high insulin drives overproduction of androgens (the two exacerbate each other). This is the most common driver (about 70% of cases).
  • Inflammation – chronic inflammation can drive increased testosterone.
  • Adrenal fatigue – chronic cortisol production drives up DHEAS.
  • Post-pill PCOS – A surge in androgens as you come off the pill as your body tries to regulate hormone production. 

here are four ways to support pcos naturally:

1. Exercise:

Exercise and weight loss can help reduce insulin resistance, which is one of the drivers of PCOS.
2. Diet:

Reduce foods that spike your blood sugar – aim for low GI foods such as wholegrain oats and breads, nuts and seeds, and most fruit and vegetables. Steer clear of packaged and processed foods, including sugary drinks and alcohol.
3. Supplements:

Supplements that may be useful for PCOS include magnesium, zinc, chromium, and vitamin D. The superstar, however, is Myo-inositol… it rivals the pharmaceutical Metformin in reducing androgens and supporting blood glucose metabolism, without the side effects!
4. Herbs:

Herbs that may be useful for PCOS include berberine, cinnamon, fenugreek, turmeric, vitex, licorice and peony.

Always speak with a qualified health practitioner to ensure you are taking the right prescription for your individual needs.

Get in touch with me to see how I can help support your PCOS symptoms with Naturopathy.