CFD Nutrition Seminar ~ Part 2

Part 1

Part 2 of the series:

 

Insulin

  • Produced in the pancreas
  • Insulin is released in response to blood sugar increase. When insulin reaches cells it opens them up to allow glucose to be used. The glucose is used immediately or stored for later use.
  • This process causes blood sugar to fall. The amount of insulin released depends on the amount of carbohydrates consumed
  • A meal high of high glycemic carbs and not much fat/protein can result in a blood sugar crash causing tiredness and hunger to return quicker.
  • Chronically elevated levels of blood sugar, which render you insulin/leptin resistant, screw up your hunger signaling all together. This makes it hard to lose fat and regulate your blood sugar/feeding patterns.
  • You can avoid most of these problems by engaging in high intensity activity on a regular basis, eating carbs around training, and eating mixed meals of fat, carbohydrate, and protein to regulate absorption.

Cortisol

  • Produced in the adrenal gland
  • Responsible for fight or flight response
  • Also released when blood sugar gets low
  • Increases blood sugar via gluconeogenesis, the process by which fat and protein are broken down to make glucose
  • If you wake up at 230-3am often, sign of adrenal fatigue.
  • If your cortisol levels are high when they shouldn’t be, you’ll be too wide awake to sleep. But cortisol also plays a role in blood sugar regulation. And if it dips too low, it could take your glucose levels with it.

This floods your body with adrenaline. And it wakes you up in a wired, desperate search for emergency fuel—usually in the form of carbs or sugar—right around 3 in the morning.

So those middle-of-the-night fridge raids? Well they actually point to some serious hormone problems. Fix the imbalances, and you won’t be waking up starving in the middle of the night any more. In fact, you won’t be waking up in the middle of the night at all.

Adaptogens can help. Notably, rhodiola.

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