It doesn’t care how old or young you are. It pays no attention to how experienced or novice you are. It can hit you at any time.
If hunger takes over, your brain goes into survival mode. Your "need" to binge on food is a natural response by your brain.
In leaner times, it played a role in helping us survive… but modern living has let it off the leash with shocking consequences.
Before I explain about the "hunger hormone" Mike mentioned, you may want to know a little more about me.
As a strength & conditioning specialist (CSCS) I’ve trained athletes in 21 different sports at levels from high school to professional. I’ve coached NFL Super Bowl Champions as well as ordinary girls and guys who want to see better results.
As an NCAA Division I Strength and Conditioning Coach, I was responsible for the performance of hundreds of athletes competing at the highest level.
I have traveled the globe lecturing trainers and coaches on strength, conditioning and body composition.
Food plays a part stimulating the pleasure centers of the brain. When we eat it releases dopamine and serotonin. And, man, did I eat.
I spent years attempting to lose the weight and once I did struggling to keep it off, with NO success.
It took me five years to get the balance right. It all clicked into place once I discovered the impact of the "hidden" hormone. But now I understood how the body works…
Look, I work with the best. When they need a result, they don’t accept excuses. That’s why I only use methods that work.
I’ve spent years studying and researching nutrition, fat loss and body composition. And discovering how they impact athletic performance.
The 200-lb college sports star who dropped 30lbs of body fat… with ONE TINY TWEAK to his daily meal plan
Ok, some of these sound crazy, but I’ll explain in a moment how I used my proven 3-step method to change their future.
With the higher levels of activity comes a need for more fuel, in the form of food. However, getting the balance right to eat the right amount for recovery was difficult.
For clients, this is always an issue. Too restrictive a diet and hunger threatens to wreck all their hard work in the gym.
To understand what was going on, four years ago I started to study the effect of hormones on the human body.
Hunger is the single biggest threat to achieving an ideal physique… and its cheerleader is a little-known hormone called ghrelin
Your body doesn’t like change. It likes to stay the same. When we try to make changes, like losing or gaining weight, the body responds with various mechanisms to bring stability back.
If your body senses it is losing weight your appetite hormones kick in to regulate this. There are two appetite hormones: leptin, which inhibits hunger and its difficult twin, ghrelin which does the opposite – INCREASES hunger.
Ghrelin is found in the lining of the stomach and reacts to how well you’ve eaten. If your stomach is empty, ghrelin is produced.
If you’re on a diet or program that severely restricts calories, you’ll feel the effects of ghrelin as the hunger grips you.
And with all those signals firing to your brain to “EAT, EAT, EAT” it’s no surprise when you succumb to the urge to guzzle food and end up over-eating.
In this “hunger state” ghrelin sends the body into survival shut down and promotes fat storage . It forces the body to hold onto its fat reserves.
Now, it’s possible to see how ghrelin causes you to work against your body when you’re trying to eliminate body fat.
What complicates it further is ghrelin levels can be affected by factors other than food. The amount of sleep you have, for instance, can also impact on your ghrelin levels.
Understanding hunger and what causes the release of ghrelin is key to promoting and maintaining fat loss. But ghrelin needs to be treated with kid gloves.
If you sleep less than 7 hours you’re likely to have high ghrelin levels, decreased leptin and you’ll feel more hungry. Generally people who sleep less are heavier than those who get enough rest.
This is another strategy for reducing ghrelin. The feeling of fullness in the stomach after eating fiber slows the production of ghrelin and does so while minimizing caloric intake. Foods high in fiber include artichokes, apples, broccoli as well as other fruits and vegetables.
Protein has been shown to take longer to digest keeping you feeling full longer. In a study of 21 men published in the journal Nutrition Research, half were fed bagels while the other half ate eggs for breakfast. The men that ate the eggs were less hungry 3 hours later and ate less the next 24-hours.
You see we spend more hours sitting than our bodies were ever designed to do. And it’s destroying our muscles, posture and wellbeing.
One international study said the risk could be reduced by doing 1 hour of physical activity every day. But who seriously has time?
Most strength and conditioning programs I’ve seen start with a dynamic stretching routine that takes 15-minutes, followed by a 15-minute mobility circuit. You’ve been exercising for a full 30-minutes before you’ve even officially started the "workout".
The reason coaches design workouts this way is because it actually takes your body that long to wake up, establish the mind-body connection and make sure your muscles are fully activated and prepared to workout at full capacity and avoid injury.
I don’t know about you, but most of my clients want to have their workout completed by 30-minutes, not just finishing up their warm-up!
So how do… Read more…