Country Club Living - Palm Beach North - March 2025

M A R C H 2 0 2 5 | C O U N T R Y C L U B L I V I N G - PA L M B E A C H N O R T H | 5 - By Ashley McCarthy - New Year’s Resolution stalled? Workout goals plateaued? We are here to help! It might not be your exercise plan that needs a makeover. Body Composition refers to what makes up total weight: fat, muscle, bones, and water. Did you know that hormones can affect Body Composition? Hormones are chemicals produced in our body that travel through the bloodstream and regulate essential bodily functions such as growth, metabolism, and reproduction. Even the slightest imbalances can have a profound impact on how the body functions. Here are five key hormones that affect body composition: 1. I nsulin is a critical hormone for regulating metabolism. When we eat, insulin moves glucose from the bloodstream into our cells for energy. When insulin levels are consistently high from consuming high-fat, high-sugar foods, your body becomes less responsive to insulin, leading to elevated blood sugar levels and increased fat storage. What to do? Focus on a diet rich in fiber, lean proteins, and healthy fats, while minimizing processed sugars. Regular exercise can also help. 2. Cortisol , often called the “stress hormone,” plays a pivotal role in the body’s response to stress. It triggers the “fight-or-flight” response, preparing the body to deal with danger by releasing stored sugar into the bloodstream for quick energy. Elevated cortisol levels can increase appetite, lead to fat storage, and affect insulin secretion. What to do? Stress management, such as meditation and deep breathing exercises, and adequate sleep are key to controlling cortisol levels. Regular physical activity, like yoga or mindfulness- based practices, can also significantly reduce cortisol production. 3. Testosterone is essential for men and women in regulating muscle growth, strength, and fat distribution. In men, low testosterone levels are linked to increased body fat, particularly in the abdomen. For women, testosterone plays a significant role in maintaining muscle mass and influencing fat metabolism. Medi cal Nu t r i t ion . We igh t Los s . Heal t h . Palm Beach . (561) 621-1096 www. evex iamed. com • Indi v idual ized Care • Remote moni tor ing • Board cer t i f ied MD Start Today Patient Care Team: Doctor. Nutrition. Coach EXPERT CONTRIBUTOR 5 Hormones that Affect Body Composition What to do? Strength training, particularly high-intensity interval training, can boost testosterone levels temporarily. Adequate sleep, eating healthy fats, and managing stress are other ways to support healthy testosterone levels. 4. Ghrelin , referred to as the “hunger hormone”, stimulates appetite. When ghrelin levels are high, you feel hungrier and may crave more food, leading to overeating. What to do? Eating nutrient-dense, fiber-rich foods—such as vegetables, whole grains, and lean proteins—can help regulate ghrelin levels and keep you feeling full for longer. Prioritizing sleep is also crucial. Aim for 7-9 hours of quality sleep each night. 5. Thyroid Hormones are produced by the thyroid, a butterfly- shaped gland in the neck. These hormones (T3 and T4) control the speed at which your body burns calories and utilizes energy. Imbalances can lead to significant changes in body composition, making it harder to maintain a healthy weight. What to do? Eating a diet rich in essential nutrients, such as iodine, selenium, and zinc, can support thyroid function. Thyroid disorders typically require medical treatment such as medication. While diet and exercise are key factors, understanding the role of hormones can help you take a more comprehensive approach to your health and fitness journey. Evexia Medical offers the most comprehensive medical health exam in Palm Beach County including tests of body composition and resting metabolism. Visit www.evexiamed.com or call 561-621-1096. Let our expert team help.