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Tricking Your Hormones

Tricking Your Hormones

 

 

When I start talking about Tricking Your Hormones people usually have no idea what I am talking about. In order for the body to be in perfect harmony and work in optimal fat burning and muscle building environment we have to make sure our hormones are in check. This is one of the biggest factors that people bypass when trying to achieve better health and fitness and in my opinion one of the most important.

What is hormone manipulation, its pretty simple actually it is when you ensure that hormones are up to par via boosting and maintaining them naturally or via synthetic means. This could mean a HRT to maintain levels or in some more intense cases PED’S for athletes.

Why is manipulation of hormones vital for overall health?

Virtually everything you do in life triggers a hormonal response in the body. Hormonal levels control our body’s actions. It is very important to understand the key role hormones play in inducing muscular growth as well as muscular breakdown.

Hormones are chemical messengers that are secreted by the endocrine system. Once they are in the blood they travel to specific receptor sites on cells. Tissue adaptions are partly dependent on hormonal levels. It is important that the athlete has a basic understanding of these powerful messengers, manipulating these hormones to your advantage.

 

Two Main Hormones

There are two main categories of hormones: steroid and polypeptide hormones. These hormones affect muscle cells in different ways.

The gonads and the adrenal cortex secrete steroid hormones. The hormone diffuses across the sarcolemma and binds with its receptor, thus activating it. When the hormone reaches the cell nucleus it opens up units that are coded for protein synthesis. The hormone receptor-complex recognizes certain regulatory mechanisms of genes. The end result is that messenger RNA is processed and shuttled to the sarcoplasm where it becomes protein.

Polypeptide hormones are made of amino acids. Growth hormone and insulin are example of this classification. These hormones are not fat-soluble therefore they cannot penetrate the sarcolemma. They rely on secondary messengers to get their message to the cell nucleus. The change in the receptor as a result of the interaction with the hormone triggers the secondary messenger. A chain of intracellular events lead to the physiological response contributed to the hormone.

Heavy Resistance Exercise

Heavy resistance exercise stimulates significant adaptions in trained muscles such as increased strength, size and power. Resistance training causes endocrine glands to secrete hormones. These hormones provide an excess of information to the body. These hormones elicit different responses. The pattern and duration of exercise greatly influence the type of hormone secreted.

 This in return greatly effects the tissue adaptions that occur. Hormonal increases that take place due to resistance training are different than responses activated by endurance exercise. Motor units are utilized with resistance training that are not with other types of exercise. These high threshold motor units are only activated when great amounts of force are needed, such as with heavy resistance training. The muscle fibers within these motor units are activated and a great amount of stress is placed upon the sarcolemmas of the muscle fibers. The stress elicits changes in sarcolemma permeability to nutrients and synthesis and sensitivity of receptors are affected. Finally, it is the force produced in the activated fibers that lead to the anabolic response in the muscle cells.

During and following exercise, numerous hormonal secretions take place. The desired outcome is synthesis of actin and myosin and inhibition of protein breakdown. If the stress is to great or long in duration, catabolic forces such as cortisol take over the muscle. The hormonal responses depend on tissues stimulated, duration of exercise and needed amount of repair.

Once a muscle has reached a high level of development, protein synthesis is no longer the key mechanism for growth. Thus decreasing protein breakdown is the number one contributor to muscular growth. Keep in mind that only the muscle fibers stimulated are subject to affect. This is why it is important to vary exercises. Only the fibers stimulated receive hormonal benefits. If you use the same exercise for biceps every time you train, you will not maximize growth because the same fibers are stimulated continuously. Angles and loading parameters control the extent of hormonal interaction within muscles.

 

The response of muscles to hormones is dependent on a few factors. If there are great amounts of the hormone in the blood, the chances of affecting the receptors are greater. If the cell is close to its genetic ceiling, the receptor becomes less responsive to the hormone. With heavy resistance training the recovery ability correlates with muscle fiber size. Incorrect training protocols can result in the downside of hormones, catabolism. Interactions between hormones and muscles can negatively influence cellular structure or have a positive effect on growth.

There is an array of factors that contribute to hypertrophy. However, increased force production cannot be contributed to hypertrophy alone. Neural factors play a great role in maximum force production. Each individual varies in forms of neurological efficiency just as they do with hormonal levels.

Testosterone

Everyone involved with the exercise industry has some conception of testosterone. To most it is an evil word, “TESTOSTERONE.” This stuff makes people commit violent crimes, die of heart attacks and suffer from strokes. It also allows anyone to put on extraordinary amounts of muscle. Where do these ideas come from? They come from ignorant people who know zero about this hormone.

Testosterone indirectly effects protein synthesis by releasing growth hormone, which increases the release of Insulin Growth Factor (IGF) from the liver. Testosterone has effects on the nervous system, which lead to increasing neurotransmitters and increasing neuromuscular junctions, which enhance muscle size. As neurological efficiency increases, force production also increases.

The mechanism in which testosterone interacts with the cell nucleus is inexact. Once testosterone is secreted, a transport protein called globulin to a receptor site carries it. From here, a message is activated and sent to the cell nucleus. Protein synthesis is the result of this series of events. Concentrations of testosterone are often used as an anabolic marker. There are certain exercise variables that can have a positive effect on blood testosterone levels.

They Are As Follows:

  • Workouts lasting under sixty minutes.

  • Multiple sets

  • Compound exercises

  • Short rest intervals (one minute)

  • Heavy resistance, 80% – 90% of 1RM.

Have you ever heard the saying, “Squat and deadlift and your whole body will grow.” Elevating testosterone levels as well as stimulating large amounts of muscle mass are the reason this occurs. If you rely solely on the use of machines, try introducing compound exercises and expect your gains to accelerate.

The majority of research done on hormonal responses in relation to exercise has been tested on male subjects. Testosterone responses have been credited as the major determinant in the difference between male and female muscularity and force production. On average, males produce about ten times the testosterone of females. Thus far, studies do not show any significant changes in women’s testosterone levels due to exercise.

Growth Hormone

Growth hormone has been cited as a growth mechanism in skeletal muscle tissue and other tissues in the body. Growth hormone is important in the normal growth of a child as well as the role it plays in adapting to exercise.

Some Of The Roles Of Growth Hormone Include:

  • Increased protein synthesis

  • Utilization of fatty acids

  • Increasing amino acid transportation

  • Increasing cartilage growth

  • Promotes lipolysis

  • Reduces carbohydrate utilization for energy

Most studies say growth hormone is released due to neurological signals from the nervous system stimulated by exercise stress and anxiety. Signals to the hypothalamus cause a hormonal release that stimulates the secretion of growth hormone. Growth hormone also stimulates the release of IGFs from the liver. IGFs are potent anabolic agents, which enhance protein synthesis.

Blood levels of growth hormone vary throughout the day. The highest levels of secretion occur during sleep. This is one of the reasons adequate sleep assists the body in recovering and growing properly. Exercise has been shown to increase growth hormone secretion at any time during the day.

The pharmacological use of growth hormone is a highly debated subject. Some experts say growth hormone treatment is the main reason bodybuilders are much more muscular and ripped than they were in the past. Others report growth hormone is only beneficial to bodybuilders that simultaneously use anabolic steroids. Debating this topic is another article in itself. In this article the main concern is increasing endogenous mechanisms that result in growth hormone secretion. Further research is needed to tell us just how exogenous growth hormone compares to natural growth hormone production.

Increased hydrogen ions appear to stimulate the release of growth hormone. This means higher blood lactate concentrations (closely associated with hydrogen ions) mean higher blood levels of growth hormone.

Light resistance exercise has been shown to be non-effective in raising growth hormone levels. Kraemer found when using moderate resistance (10RM) with multiple sets and short rest periods (1 minute), serum growth hormone levels increased. By carefully designing your resistance-training program it is possible to reap the rewards of elevated growth hormone.

When going through the menstrual cycle, women have higher blood levels of growth hormone than men. Research on females has shown when using heavy resistance (5RM) and resting for three minutes between sets, no significant rise in growth hormone occurs. However, when using moderate resistance (10RM) with short rest periods (1 minute) rises occur. Varying routines is important for altering levels of growth hormone.

Insulin

Insulin is a peptide hormone that is secreted from the beta cells of the pancreas. Insulin can have positive effects on skeletal muscle, but it can also enhance bodyfat levels.

Insulin Functions Are As Follows:

  • Lowers blood glucose.

  • Promotes cellular uptake of carbohydrates, amino acids and fatty acids.

  • Excessive insulin results in fat storage.

Training has been shown to increase the sensitivity of insulin. The insulin drop during exercise is reduced by the training effect. Further research needs to be conducted to determine insulin’s response in regards to training.

IGF

Insulin like growth factors (IGFs) are secreted by the liver after growth hormone signals liver DNA to synthesize them. IGFs are classified as IGF-I, a 70 amino-acid polypeptide, or IGF-II, a 67 amino-acid polypeptide. IGFs travel in the blood while being attached to binding proteins where they attach to receptor sites.

The disruption of various cells including fat and muscle cells stimulates the release of IGF. Fat cells store high levels of IGF, while skeletal muscle contains small amounts. It is likely that non-liver cells release IGF without the assistance of growth hormone. It is also possible that specific cells produce IGF, but do not release it into the bloodstream.

Binding proteins play an important part in the function of IGF. IGF has been shown to stimulate the release of binding protein within the muscle itself, therefore changing the cells responsiveness to IGF. Nutritional profile has also shown to be an important factor in IGF responsiveness. Sudden changes in nitrogen balance and protein intake seem to effect IGF levels. Binding proteins act as a reservoir for IGF. These proteins release IGF once a receptor site is open. Thus the amount of IGF degradation is reduced.

At this time, it is unclear how heavy resistance training effects IGF levels. One study showed that a variety of different exercise patterns elicited an IGF rise about two hours after training. Further research needs to be conducted to learn more about exercise effects on IGF levels.

Controlling anabolic hormones is one of the most important aspects of controlling your physique. These powerful hormones previously discussed can help you to reach your fullest potential.

 

Main Catabolic Hormone

The most powerful catabolic hormone is cortisol. Minimizing cortisol levels can assist greatly in maximizing your growth potential.

Cortisol is a hormone that is produced by the adrenal cortex. This hormone is released to help the body deal with stress and provide energy to the body. The problem with this hormone is the catabolic effects it has on the body.

These Effects Are As Follows:

  • Increases proteolytic enzymes (enzymes that degrade protein)

  • Turns amino acids to carbohydrates

  • Inhibits protein synthesis

  • Breakdown of collagen and ligament tissue

  • Cortisol has greater catabolic effects in fast twitch fibers in comparison to slow twitch fibers

In cases of injury, cortisol elevation results in nitrogen degradation and causes a loss of contractile protein. This loss results in muscle atrophy. Inside the muscle, anabolic hormones such as insulin and testosterone counter the actions of cortisol. If the anabolic hormones occupy a greater number of receptors, protein is maintained or enhanced. When cortisol is bound to a greater number of receptors, protein breakdown is enhanced. Ensuring that anabolic hormones are higher than catabolic hormones is important for muscle maintenance and growth.

Resistance training that utilizes high volume; large muscle groups and shorter rest periods are responsible for the highest levels of cortisol. This is interesting because the stimulus that causes the greatest catabolic effect also causes the greatest growth hormone response. While cortisol levels promote breakdown, short time increases could also help with muscular growth. Muscles must be broken down in order to repair themselves and grow. Short-term cortisol elevation would help this process. Athletes often use testosterone-cortisol ratio blood levels to determine if their bodies are in a growth state. This sounds logical, but this ratio has proven unsuccessful as being a marker for mass and strength gains. The multiple roles of cortisol make the test inadequate in being a true marker of anabolism or catabolism.

In conclusion, it is evident that hormones are responsive to muscle tissue. Performance will be enhanced maximally by proper use of anabolic hormones.

It is very easy to surge testosterone. Anyone can do it. Exercise, specifically resistance training, sexual excitement, and erections (in males of course) can all boost testosterone. But the real challenge is keeping your testosterone high enough for long enough to have significant anabolic effects.

Testosterone enhancing products come in many different forms and work on a variety of different mechanisms to increase testosterone levels or activity in natural or synthetic ways.

Natural testosterone boosters usually work by encouraging your body to make and secrete more testosterone by either:

1. Stimulating the gonads and/or adrenals;

2. Blocking negative feedback on the hypothalamic-pituitary-gonadal (HPG) axis, or;

3. Controlling testosterone conversion pathways to preserve testosterone by stopping it converting to estrogen.

Tribulus work on negative feedback that signals to the body that there isn’t enough testosterone and encourages the body to make more. They increase Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH) release and activity. I mention this because in men, LH and FSH make testosterone and sperm but in women the FSH makes estrogen via the ovaries. So these herbs will make testosterone in men of all ages but estrogen in women.

Nettles and Fenugreek block the conversion of testosterone to estrogen and DHT.

Zinc and selenium are extremely important as a deficiency in these essential nutrients can make it almost impossible to make adequate hormones and use herbs to control conversion pathways. I recommend most people stack extra zinc and selenium when following a testosterone boosting protocol.

Tong Kat Ali (Eurycoma longifolia) boosts testosterone production by modulating catabolic stress hormone production and shuttling extra resources into making anabolic testosterone.

D-Aspartic acid (DAA) is a nerve irritant and excitatory stimulant that can increase testosterone secretion. However it can be tricky to use as in some people the excitatory stimulant effect means that it can also stimulate estrogen production and enzymes like aromatase in fat cells that convert testosterone to estrogen.

 

Testosterone replacement therapy (TRT) will add testosterone to the body rather than encouraging the body to make it naturally. Pro-hormones, bio-identical hormones and other synthetic forms of testosterone will increase blood levels of testosterone quickly and effectively. The side effects of TRT are often associated with the extra testosterone converting to excess estrogen or dihydrotestosterone causing gynaecomastia (man boobs) & hair loss or acne respectively. TRT will also trigger feedback to tell the body that it has enough testosterone and to shut down natural gonadal and adrenal testosterone production.

Estrogen in women is actually made from testosterone in the ovaries, fat cells, skin and hair follicles, so testosterone is a very important building block for women as well as men.

Estrogen dominance is an increasingly common problem for a variety of reasons including toxic exposure, contraception, exposure to plastics, pesticides & fertilizers, and many more factors that are very hard to avoid in today’s society. Maintaining healthy levels of androgen’s (testosterone and progesterone are both referred to as androgen’s) will offset this estrogen dominance.

A high estrogen to androgen ratio will make it very hard to mobilize fat and fluid; in particular the estrogen dominant fatty tissue on hips, thighs, lower abdomen, lower back and backs of the arms. As estrogen dominance is corrected it is possible to liberate this stored fat and increase fat burning while preserving lean muscle mass.

In both men and women testosterone deficiency will cause a symptom picture like this:

Decreased Libido:

  1. Decreased Vitality

  2. Fatigue

  3. Mood Changes

  4. Insomnia

  5. Anaemia

  6. Delayed and Insufficient Ejaculation In Men

  7. Erectile Dysfunction For Men / Impotence Or Failure To Orgasm In Women

  8. Flushes

  9. Decreased Muscle Mass

  10. Poor Muscle Recovery

  11. Increased Fat Mass

  12. Testicular Atrophy In Men

  13. Weakness

  14. Reduced Bone Density

  15. Loss of Facial, Axillary and Pubic Hair

However when testosterone levels are adequate the effects look like the following:

Increased Muscle Mass:

  1. Increased Muscle Protein Synthesis

  2. Increased Muscle Strength

  3. Enhanced Glucose Absorption and the Synthesis and Storage of Muscle Glycogen

  4. Reduced Body Fat

  5. Improved Cognition

  6. Enhanced Libido, Erection and Sexual Performance

  7. Increased Sperm Quality In Men

  8. Improved Mood and Vitality

  9. Increased Physical Performance

  10. Reduced Inflammation

  11. Improved Healing and Tissue Regeneration

  12. Improved Bone Density

  13. Improved Sleep

Thyroid Hormone:

Thyroid hormones work as pacemakers for your body regulating basal metabolic rate, body temperature, digestion, circulation, healing, fat loss, bone and muscle growth.

Most people know of T4 and the essential conversion to the active T3 (T3 is about 10 times more potent than T4 as a fat burner) but there is a handbrake that a lot of people may not know about: Reverse T3 (rT3).

With estrogen dominance, inflammation and other factors, T4 can proceed down the wrong pathway and convert to rT3 instead of T3. Reverse T3 has only 1/100th of the effect of T3 and blocks the T3 receptors so that it can’t work efficiently while also tricking your body into thinking that you have heaps of T3 and do not need to produce any more. People who have their thyroid function tested rarely measure rT3 and are often told their thyroid hormones are fine when they may have all the obvious symptoms of low thyroid function, including:

 

Arthralgia – aches and pains of joints

DOMS (delayed onset muscle soreness)

Cold intolerance

Constipation

Depression

Difficulty concentrating

Dry skin

Fatigue

Hair thinning/hair loss

Memory impairment

Menorrhagia – heavy menstrual flow (periods)

Weakness

Weight gain

Fluid retention

Supplementation with important nutritional co-factors to make sure the thyroid is capable of working is first priority. Iodine, Tyrosine, Zinc, Selenium are the most essential and then certain herbs like Bladderwrack, Coleus and Bauhinia can help things along.

References

1. Baechle, T.R. (1994) Essentials of Strength Training and Conditioning. Human Kinetics.
2. Dipasquale, M. (1995) The Anabolic Diet. Optimum Training Systems.
3. Hale, J. (2000) Optimum Physique. Jamie Hale.
4. Hatfield, F.C. (1993) Fitness The Complete Guide. The International Sports Sciences Publishing.
5. Robb, J. (1994) The Fat Burning Diet. Loving Health Publications.

https://massivejoes.com

https://www.bodybuilding.com

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