Understanding how the body works is helpful in designing your workout and nutrition program.  The real challenge is utilizing that knowledge to make your program more beneficial.  There are different systems in our body and they all factor into our fitness plans.  Let’s look into the endocrine system and the different hormones which effect fat storage.  There are three hormones which contribute to fat gain; estrogen, insulin and cortisol.  There are six hormones which contribute to muscle gain and fat loss: growth hormone, (IGF) insulin-like grow factor, testosterone, adrenals, thyroid and glucagon.   Glucagon is the hormone which factors into many popular diets over the past several decades.  Adkins, Keto, Paleo and the Carnivore all utilize the benefits of Glucagon.

Let’s explore the basics of how glucagon helps.  Glucagon is a hormone that is made in the pancreas and helps regulate your blood sugar.  Glucose is stored in the form of glycogen in the muscles and the liver.  As your body becomes carbohydrate depleted it triggers the liver glycogen to be converted back into glucose and deposited into the bloodstream so your body can use it for energy.  Fasting, low carb dieting or intense exercise activates another process called gluconeogenesis.  This process leads to the body attempting to break down proteins and fates and utilize them as fuel.  The breakdown of proteins could lead to muscle loss and no one wants that.  Another benefit of the high protein diets is how it acts to buffer or protect from muscle loss.  Branch chain amino acids (leucine, isoleucine and valine) in a supplement form also acts as a buffer against muscle loss.

There are two distinct times which you can capitalize on the benefits of glucagon and gluconeogenesis.  Upon waking, because you’ve just completed an 8-10 hour fast, is the first time.  So, instead of reaching for a bowl of cereal or missing breakfast, try 3-4 scrambled eggs.  That’s about 28 grams of protein.  No toast, potatoes or juice with those eggs, stay carb free.  The other time is your post work-out meal.  Stay with protein and vegetables, no starches or simple carbs.  Watch out for the protein drink loaded with carbs, that would stop the fat burning also.  Try incorporating these low carb/high protein strategies in the morning and after your workout to help ramp up your fat loss.  Making changes in our diets can be challenging, don’t forget Proverbs 16:3 “Commit to the Lord whatever you do and your plans will succeed.”

Be blessed.