Body Fat & Your Hormones: How You Can Get Control of Your Health

Markus RosenbergNutrition, Well-being

Understanding why our bodies store fat in specific areas is a complex puzzle involving genetics, lifestyle, and, most importantly, our hormones. Hormones act as chemical messengers, orchestrating various physiological processes, including how and where fat is stored. Let’s explore the science behind fat distribution and explore how hormones like insulin, estrogen, testosterone, growth hormone, cortisol and thyroid hormone play pivotal roles in this process.

1. The Role of Insulin
Insulin, a hormone produced by the pancreas, regulates blood sugar levels by facilitating the uptake of glucose into cells. However, it also plays a significant role in fat storage. When we consume carbohydrates, they are broken down into glucose, leading to a rise in blood sugar levels. In response, insulin is released to help cells absorb glucose.
Excess glucose that isn’t used for immediate energy is converted into fat. Insulin promotes this conversion and inhibits the breakdown of fat, leading to fat accumulation. High insulin levels can cause fat to be stored predominantly in the abdominal region, a condition often referred to as visceral fat, which is associated with increased health risks like cardiovascular disease and type 2 diabetes. The reason we store fat in the midsection is due to a increased amount of insulin receptor sites in the umbilical and “love handle” regions. Consuming a diet low to moderate amount of carbohydrates reduces the likelihood of fat gain in this problem area. When a person says, “this food is fattening”, they should be referring to refined, processed carbohydrates like crackers, cakes, cookies, breads, bagels, cereals, juices, beer, pop and anything else that elevates blood sugar quickly.

2. Estrogen and Fat Distribution in Women
Estrogen, the primary female sex hormone, influences fat distribution, especially in women. Before menopause, estrogen promotes the storage of fat in the hips, thighs, and buttocks, creating a pear-shaped body. This type of fat distribution is thought to support reproductive health and provides energy reserves for pregnancy and breastfeeding.
During menopause, estrogen levels decline, leading to a shift in fat storage from the hips and thighs to the abdominal area. This change increases the risk of developing metabolic syndrome and cardiovascular disease.

3. Testosterone and Male Fat Distribution
Testosterone, the primary male sex hormone, influences fat distribution differently. Higher levels of testosterone are associated with reduced fat mass and increased muscle mass. Men typically store fat in the abdominal area, creating an apple-shaped body. However, with aging, testosterone levels decline, which can lead to an increase in body fat, particularly visceral fat.  The good news is with weight training 2-4 times per week can actually increase natural testosterone production.
Low testosterone levels can also lead to a condition called hypogonadism, where the body fails to produce sufficient sex hormones, further contributing to fat accumulation and metabolic issues, which is common in males above 40 years of age.

4. Growth Hormone and Fat Metabolism
Growth hormone (GH), produced by the pituitary gland, plays a crucial role in growth, cell repair, and metabolism. GH stimulates the breakdown of fat (lipolysis) and inhibits fat storage. It promotes the use of fat for energy, especially during periods of fasting or intense exercise.
Deficiency in growth hormone can lead to increased fat accumulation, particularly around the abdomen. Conversely, higher levels of GH help maintain a lean body composition by promoting muscle growth and fat breakdown.

5. Thyroid Hormone and Metabolic Rate
Thyroid hormones, produced by the thyroid gland, regulate the body's metabolic rate – the speed at which the body converts food into energy. The primary thyroid hormones, thyroxine (T4) and triiodothyronine (T3), increase the basal metabolic rate (BMR), promoting the use of fats, carbohydrates, and proteins for energy.  Controversially, fluoride which has been touted as a protective nutrient for dental health unfortunately also competes for receptor sites on the thyroid glad, which may give cause for concern for long-term thyroid function. 
Hypothyroidism, a condition where the thyroid gland produces insufficient thyroid hormones, slows down metabolism, leading to weight gain and increased fat storage, often in the form of subcutaneous fat (fat stored under the skin). Conversely, hyperthyroidism, characterized by excessive thyroid hormone production, increases metabolism, leading to weight loss and reduced fat stores.

6. Cortisol and Fat Storage
Cortisol, often referred to as the stress hormone, is produced by the adrenal glands in response to stress. While it is essential for various bodily functions, chronic stress and consistently high cortisol levels can lead to fat accumulation, particularly visceral fat around the abdominal area. This type of fat is associated with greater health risks, including cardiovascular disease and type 2 diabetes. Cortisol promotes gluconeogenesis, the production of glucose from non-carbohydrate sources, which often involves the breakdown of muscle protein, leading to muscle atrophy in the extremities.

Genetics and Lifestyle Factors
While hormones significantly influence fat distribution, genetics and lifestyle factors also play critical roles. Genetic predisposition can determine where your body is more likely to store fat. Additionally, lifestyle factors such as diet, exercise, sleep, and stress levels can impact hormonal balance and fat distribution.
For instance, chronic stress increases cortisol levels, a hormone associated with abdominal fat storage. Poor sleep can disrupt the balance of hunger hormones, ghrelin, and leptin, leading to increased appetite and fat accumulation.

Conclusion
The science of fat distribution is intricately linked to hormonal activity. Insulin, estrogen, testosterone, growth hormone, and thyroid hormones all contribute to where and how fat is stored in our bodies. Understanding these hormonal influences can help in developing targeted strategies for managing weight and improving overall health. By considering genetic predispositions and maintaining a healthy lifestyle, you can better manage fat distribution and reduce the risk of related health issues.  The big picture here is if you exercise regularly, avoid refined, processed carbohydrates, eat adequate protein, vegetables & fruits, gain quality sleep and manage stress the likelihood of fat gain in these areas can be minimized. 

Markus Rosenberg