Weight loss + changes in body composition can be complicated and there are several variables that can impact your caloric expenditure (calories in vs calories out). Be sure to check out the intro on this topic: https://coachingwithabby.com/blog/calories-in-vs-calories-out/
Let’s do some 101 on Thyroid + Sex Hormones and the implications they can have on one’s metabolism. Because here’s the bottom line: When you have hormonal issues you most likely aren’t feeling your best. Let alone seeing body composition changes or physique improvements. And a lot of times the medical community doesn’t acknowledge hormonal issues until your labs are way outside of reference ranges, regardless of symptoms, or having sub-optimal ranges.
Your thyroid is basically an “engine” (gland) in the body that regulates energy, body temperature, body weight, etc. Symptoms of a sub-optimal thyroid can include: low energy, trouble losing weight/fat, weight gain, difficulty falling/staying asleep, not feeling rested in the morning, low/no hunger, cold extremities, to name a few. Your sex hormones (estrogen, progesterone, testosterone) regulate your energy, mood, libido, body composition (where you store body fat + ability to gain lean muscle), menstrual cycle in females + erections in males. Symptoms of sub-optimal sex hormones can include: moodiness/irritability, fatigue, trouble losing weight/fat, weight gain, low libido, irregular menstrual cycles in females + erectile dysfunction in males.
What factors impact your hormones?
- Diet
- Autoimmune conditions, food sensitivities/allergies
- Calories consumed
- Activity/Training style
- Digestive health
- Sleep
- Stress
How can you improve hormones?
- Be sure to get lab testing done + review with a professional (In order to adequately determine thyroid status there are actually 5 labs you need to draw. Not just a TSH, which is what a lot of docs pull)
- Decrease stress (do you see a recurring theme?????)
- Focus on a balanced diet with adequate protein, fat, and carbohydrates and overall adequate calories. It’s not uncommon for me to see people who don’t eat enough struggle with hormonal issues.
- I usually suggest a minimum of 160-180g Carbs + 65-75g Fat to support thyroid + sex hormone function.
- Too low carb or low fat can often exacerbate hormonal issues. Especially in females.
- Focus on an exercise program that decreases stress/inflammation. This usually looks like a progressive strength training program. Excessive endurance or high intensity can contribute to hormonal imbalance.
- Improve digestive health
- Work with a Registered Dietitian Nutrition Coach, such as myself. I complete a full initial assessment on my clients and help you customize your nutrition, food choices, macro goals based on your info.
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Did you find this email helpful? Have questions?
Hit REPLY and let me know if you want to set up a FREE Discovery Call to discuss your goals. I use an All Foods Fit approach that integrates tracking macros + addressing underlying problems that impact results.
Fuel your dreams!
Coach Abby
Registered Dietitian Nutrition Coach & Personal Trainer
