Hormones and Body Composition: Cortisol and Belly Fat, Part 2
For those looking to be proactive in combating the excesses of cortisol in terms of belly fat gain here are the most important factors one should address, starting with the mineral Magnesium! I mention Magnesium first because it has a role in all of the other cortisol control strategies. strategies. If you don’t address a Magnesium deficiency, one will always be spinning their wheels in terms of getting belly fat producing cortisol under control! 1. Restore bodily stores of Magnesium! Below is a protocol I have ha ve used successfully numerous times to successfully restore my clients magnesium stores in as little as 3 months. *3-5 Poly Mag capsules at Dinner (Poliquin) *3-5 Uber Mag capsules before bed (Poliquin) *2 Magnesium Glycinate capsules post workout (Poliquin or other brands) *For males, same as a above bove but also include Topical Magnesium (Poliquin), 2-4 pumps, applied behind the knees before bed. Poliquin products can only be found through their website here http://us.cpoliquin.com/?Click=10011 or through a local BioSignature Practitioner found here http://www.charlespoliquin.com/TrainerDirectory/FindaCoach.aspx Males require more magnesium because of increased levels of muscle mass so they would tend to need closer to the 5 Poly Mag and 5 Uber Mag[1] Why those specific products? These 4 products contain a total of 8 different types of Magnesium. The more kinds of Magnesium one supplements with, the faster, and more likely one will restore bodily stores of Magnesium. [2] Poly Mag and Uber Mag are products with 6 different chelates of Magnesium which are much more absorbable than the cheap salt forms of Magnesium like Magnesium Oxide typically found in cheap multivitamins and cheap Magnesium supplements [3]. One will only absorb about 5% of the cheap Magnesium Ma gnesium salts! Choosing salt forms of Magnesium or just a couple chelates will just lead to diarrhea. A book could be written on the science behind choosing multiple chelates of Magnesium and restoring bodily stores so don’t go buy a bunch of inexpensive salt forms or just a couple forms forms of chelates and come back complaining to me the protocol didn’t work! I provide options as far as other brands when applicable! How do I test to see if my bodily stores are sub-optimal?
One needs a RBC Magnesium blood test, NOT whole blood or serum levels. Less than 1% of one’s total bodily stores are housed in blood and the body will draw from one’s bones and muscles to keep these levels within range, so unless one is hours from death, these are NOT indicative of sub-optimal levels of Magnesium![4] Where can I get a RBC Magnesium test? Most times general practitioners will just order a serum or whole blood magnesium test so its usually best to just find a private lab like Any Blood Test Now or privatemdlabs.com What is considered optimal RBC Magnesium value? The closer one is to 6.8 mg/dl the better one will be at managing stress and cortisol levels which will affect the ability to reduce belly fat![5] What causes the most of the population to be deficient or at sub-optimal levels? 1. Most fertilizers on crops crop s block the absorption of Magnesium so people aren’t getting enough to start with![6] 2. Phosphoric Acid from fizzy drinks combine with Magnesium in the gut and led to excretion [7]. 3. The body being acidic. Think processed foods and low fruit-vegetable intake, leads to increase excretion of Magnesium[8] 4. Increased stress leads to increased excretion! Yes a nasty positive feed-back loop![ 9] 5. Sweets and sugar also lead to increased Magnesium excretion [10]
So as you can see, basically everyone is doing everything wrong as and you can see from the first point, no one is getting enough Magnesium to start with! Key point is, if you have sub-optimal levels of Magnesium, you will be hyper-reactive to all stress meaning you will over produce cortisol co rtisol in reaction to all stressors! And the more stress, the more Magnesium M agnesium you will excrete leading to more hyper reaction! 2. Get 8-9 hours of sleep As I said from from the beginning, restoring one’s Magnesium will affect many of the other factors related to controlling cortisol and sleep being the first one. Magnesium induces relaxation, which is why one wants to start taking Magnesium starting at dinner. Magnesium also affects quality and quantity of sleep due to its mitigating affects on norepinephrine. [11][12] 1 Hour after one falls asleep as leep is when one will produce p roduce the most growth hormone, which if you read Part 1 is critical for controlling the enzyme HSD-1.
Key point is if you are Magnesium Ma gnesium deficient, this key to controlling cortisol becomes much more difficult! 3. Control blood sugar! One thing many people don’t realize is when people eat large amounts of carbohydrates, which in turn leads to high amount of insulin secretion, is that around 2-4 hours later the body is forced to pump out large amounts of o f cortisol to counter act low blood sugar because the body stored too much sugar into muscles but mostly fat cells and now has to force some of that sugar back out but releasing large amounts of cortisol [13]. Again Magnesium plays a role in this because Magnesium improves insulin sensitivity so your body will have to produce less insulin in response to sugar and more of it will be stored in your muscles instead of stored as fat in your fat cells[14] 4. Remove foods from your diet you are intolerant to! When you eat something your body is intolerant to your body will undergo a stress response releasing more… you got it cortisol![15] cortisol! [15] So adopting a Paleolithic diet is the best thing you can do to start removing food you are intolerant to. Another way is to undergo a LEAP MRT food intolerance test to determine many more sources, such as artificial colors and preservatives one is intolerant to. These can present themselves as inflammatory reactions hours and sometimes days after you eat them![16] 5. Make sure you stay hydrated! Dehydration is another source of stress on our bodies.[17] Drink filtered water to remove toxins from tap water and put a little lemon or lime to alkalize the water to make sure the body absorbs it
References: 1. Rubenowitz, E., Landin, K., and an d Wilhelmsen, L., “Skeletal Muscle Magnesium and Potassium by Gender and Hypertensive Status,” Scandinavian Journal of Clinical and Laboratory Investigation Investigation 58 (1998): 47-54 2. Lindberg, J et al. Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr 1990, 9:48-55 3. Firoz M, Graber M. Bioavailability of US commercial magnesium preparations. Magnes Res 2001, 14:257-62
4. Nielsen, F., Jornson, L., Zeng, H. Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults Older tha n 51 Years with Poor Quality Sleep. Magnesium Research. Research . 2010. 23(4), 158-168. 5. Millart H, Durlach V, Durlach J. Red blood cell magnesium concentrations: analytical problems and significance. Magnesium Research. 1995;8(1):65-76. 6. Worthington V. Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains. Journal Grains. Journal of Alternative Alternative and Complementary Medicine Medicine.. 2001;7(2):161-173. 7. Franz, K.B., “Influences of Phosphorus on Intestinal Absorption of Calcium and Magnesium, “ in Proceedings of the Fifth International Magnesium Symposium, Magnesium in Health and Disease, ed. Y, Itokawa and J. Durlach (London, England: John Libbey & Company; 1989), 71-78. 8. Rylander, R., Remer, T., Berkemeyer, S., Vormann, J. Acid-Base Status Affects Renal Magnesium Losses in Healthy, Elderly Persons. Journal Persons. Journal of Nutrition, Nutrition, 2006; 136(9), 2374-2377 Epinephrine on 9. Ryzen, E., Servis, K.L., and Rude, R.K., “Effects of Intravenous Epinephrine Serum Magnesium and Free Intracellular Red Blood Cell Magnesium Concentratations Measured by Nuclear Magnetic Resonane, “ Journal “ Journal of the American College College of Nutrition 9 (1990); 114-119 “Urinary Mineral Ion Loss After 10. Ericsson, Y, Angmar-Mansson, Angmar- Mansson, B., and Flores, M., “Urinary Sugar Ingestion,: Bone and Mineral 9 Mineral 9 (1990): 233-237 11. Slutsky I, Sadeghpour S, Li B, Liu G. Enhancement of synaptic plasticity through chronically reduced Ca2+ flux during uncorrelated activity. Neuron. 2004 Dec 2;44(5):835-49.) 12. Penland J. Effects of trace element nutrition on sleep patterns in adult women. Fed Am Soc Exp Biol J 2:A434, 1988 13. Góth M, Gönczi J. Effects of insulin-induced hypoglycemia on the plasma cortisol and growth-hormone levels in obese and diabetic persons. Endokrinologie. 1972 Jun; 60(1):8-16. 14. Chaudhary, D., Sharma, R., Bansal, Ba nsal, D. Implications of Magnesium Deficiency in Type 2 Diabetes: A Review. Biological Trace Element Research. Research . 2010. 134, 119-129. 15. Benedict, C. et al. Gut Protein Uptake and Mechanisms of Meal-Induced Cortisol Release. The Journal of Clinical Endocrinology Endocrinology & Metabolism. 2004. 90(3), 1692-1696 16. Brostoff
J, Challacombe S: Mechanisms: an introduction. Food Allergy and Food Intolerance, First Edition. 24; 433-53, Bailliere Tindall, 1989
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