Does Your Diet Affect Your Hormones?

Did you know that carrying extra weight around your midsection means that your testosterone level are even lower than it should be?

As a man over 40, the hormone that you're probably most concerned about is testosterone, which is understandable; testosterone is what makes you a man and it starts declining naturally by the time you start inching towards the big 4-0. Did you know that carrying extra weight around your midsection means that your testosterone levels are even lower than they should be?

Testosterone aside, there are a number of hormones that affect your weight and consequently, your testosterone levels. Hunger hormones like leptin and Ghrelin, fat storage and fat burning hormones like insulin and glucagon, and even the main female sex-hormone, estrogen, play important roles in your ability to lose weight.

Hormonal imbalances can have a major impact on your health. A lot of things can alter the delicate balance of your hormones and diet is definitely one of the factors that can do this.

Unexplained weight gain, the inability to lose weight, tiredness, bad skin and sleep problems can all be subtle signs that your hormones aren’t as balanced as they could be. Looking at your diet can be one of the simplest ways to start to balance your hormones and improve hormone health.

Quality Protein

Almost all of the men I talk to are not eating enough protein and time and time again, I see men over 40 thrive when they incorporate the right amount of animal protein into their eating plan. Good quality meet, small fatty fish and pasture-raised chicken & eggs are all great examples of ways to ensure quality protein intake. Fatty wild-caught fish such as salmon and mackerel are great protein choices because they contain anti-inflammatory omega 3 fatty acids. Grass-fed meats that are hormone free and from nourished animals are definitely better and result in less inflammation in your body than if you eat non-grass fed meats, but they are expensive. If you can't afford to eat pasture-raised or grass-fed meats, taking a good quality omega-3 supplement can help you keep the

inflammation in your body down. So in order to reduce the risk of hormone imbalances that are linked to inflammation, choose quality grass-fed, grass-finished meats when you can and take an omega-3 supplement every day.

Eat Healthy Carbs and Healthy Fats

Alongside protein, men over 40 need to include healthy carbohydrates and healthy fats. The three macronutrients, proteins, carbs and fats are required to balance your hormones. Ideally, include protein, carbs and healthy fats at each meal that you consume, including snacks. For fats, choose grass-fed butter, olive oil, avocado oil and coconut oil versus oils such as canola oil, corn oil or vegetable oils. Vegetable oils and margarine are highly processed and linked to many

healthy issues and are full of inflammatory omega 6 fatty acids which are linked to many chronic illnesses. Healthy carbs should be consumed in the form of vegetables and minimal grains! Enjoying as many fiber rich veggies as possible is important. Good vegetables for balancing hormones are broccoli, green beans, cauliflower, zucchini and lots of dark leafy greens - I love them all, but spinach, broccoli, arugula and romaine are my favourites.

Support your gut with probiotics

If you’re not already consuming probiotics, you’re missing out on a great way to support hormonal health. Probiotics help to reduce inflammation, help rid your male body of excess estrogen and balance hormone production. You can eat fermented foods, such as sauerkraut, yogurt, kefir, kombucha and kimchi or take a daily probiotic supplement.

Eat plenty of fiber

Eating at least 35 grams of fiber isn’t just great for your digestive health, it also helps to balance your blood sugar, which helps to balance hormones like insulin. Fiber-rich foods also help reduce inflammation. If you are following a healthy approach that is designed specifically for men in their 40s, 50s and 60s, like The Belly Fat Fix, you will be getting lots of fiber from leafy greens, vegetables, nuts and seeds!

High glycemic foods raise insulin levels

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels. Foods that rank high on the Glycemic Index increase insulin levels which results in stubborn weight gain. They’re also inflammatory and can raise your levels of the stress hormone, cortisol, further exacerbating weight gain. Refined carbs such as white flours are a big culpr

it for hormone imbalances, partly due to their inflammatory nature. Eating more low GI foods helps to balance hormones and encourages your body to use stored fat, as opposed to storing more. One of the benefits of following a holistic approach that is designed specifically for men over 40, is that it includes foods with a low glycemic index, which promote weight loss, balances hormones, lowers inflammations and do not raise stress hormone, cortisol .

Soy can be a problem

Soy contains isoflavones, which can increase the effects of hormones such as estrogen. The end result? You can end up with much higher estrogen levels than you realize, and this can present itself in problems such as increased weight gain around your midsection and decreased levels of testosterone. Another problem is that 99% of all soy products are Genetically Modified. Fermented soy products like tempeh, soy sauce and non GMO, organic options are a better choice.

A healthy diet designed to promote belly fat loss should not, in my opinion, include to many soy products, especially for men over 40. The occasional bit of fermented soy, such as tempeh or soy sauce is okay and acceptable in a healthy, holistic fat loss approach.

Processed foods can raise insulin levels

Processed foods are another one to avoid as they can significantly impact hormone levels. Experts suggest that eating a diet rich in processed foods can lead to insulin levels that are as much as double the “normal”, healthy levels. If you’re worried that inflammation is on the

high side or becoming chronic, eliminating processed and sugary foods is critical, along with “bad” fats and alcohol. Eating more fiber, especially from dark leafy greens and healthy fiber rich vegetables, as well as following a low GI diet like the one I teach in the The Belly Fat Fix approach, can also help to bring balance back to your hormones.

Ditch caffeine and alcohol

Caffeine and alcohol can both affect hormone production. Drinking a lot of caffeine can raise cortisol hormone, which also increases insulin levels and can also have an impact on the adrenal glands. This can have a huge effect on many areas of your health, from sleep to digestion. Alcohol is extremely inflammatory, which impacts your cortisol & insulin hormones and can potentially increase insulin resistance.

Timing of Meals

It’s not just what you eat that affects your hormones; but when you eat is important too, especially for insulin levels, which trigger fat storage.

Following a moderate intermittent fasting approach is helpful in keeping hormone levels and insulin levels in check. I use this with some of my clients to accelerate their results and personalize the approach to fit individual needs, as well as the specific needs of aging men.

Losing weight for men in their 40s, 50s, and 60s is not about calories, it's not about exercise - neither of these will move your body to lasting weight loss results. Why? They aren't fixing the 3 underlying reasons why weight is so stubborn: imbalanced hormones, a broken metabolism & excess inflammation. Addressing these underlying causes is what brings lasting results.

If you want to learn more about how I can help you fast track your results, feel free to book a free call with me and we'll have an informal chat and discuss your specific situation and how I can help you.

I can help you thrive in your 40s, 50s, 60s & beyond.