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  • Writer's pictureLou

3 small changes that will lead to BIG results


1. Get to bed!

Getting enough restorative sleep is essential for physical and mental health. You should be aiming for between seven to nine hours of sleep per night.


When we sleep, our body produces growth hormone which helps in building and repairing tissues. This hormone also helps in increasing muscle mass and reducing body fat.


Moreover, lack of sleep disrupts the balance between the hormones ghrelin and leptin that regulate hunger and appetite. Ghrelin levels increase, which signals to the body that it needs to eat, while leptin levels decrease, which can cause us to overeat. Good sleep helps regulate these hormones, reducing cravings and hunger pangs.


Sleep also helps regulate insulin, a hormone that helps control blood sugar levels. When we don't get enough sleep, our body becomes insulin resistant, which can lead to weight gain and diabetes.


2. Stop Stressing!

Chronic stress can lead to a whole host of health problems. Finding healthy ways to manage stress, such as exercise, meditation, or spending time with loved ones will do wonders for your overall health and in turn, help you reach your goals.


Chronic stress can lead to an increase in the hormone cortisol, which contributes to weight gain, particularly in the abdominal area. By managing stress, cortisol levels can be reduced, which can help with weight loss.


Similarly, when we experience stress, we may also turn to comfort foods, which are often processed and high in calories and low in nutrients.


Managing stress can help regulate other hormones like adrenaline and insulin. High levels of adrenaline can cause insulin resistance, as mentioned above. Regular stress management activities can help reduce adrenaline levels and prevent these negative effects.


Overall, stress management can have positive effects on hormones by reducing cortisol, improving eating habits, and regulating other hormones such as adrenaline and insulin.


3. Drink Up!


Our bodies are made up of 60-70% water! Yet we fill our days drinking tea, coffee and alcohol which have the opposite effect and act as a diuretic and make you pee more aka dehydrate you further.


The body is not designed to be dehydrated and it goes into panic mode, leading to an increase in cortisol levels, causing stress. Your brain alone is made up on 75% water! Hence why you get headaches when you've had a few too many vinos.


Water also has a huge effect on the hormonal system. Drinking water can help regulate the release of hormones like leptin and ghrelin, which control appetite and hunger. By ensuring sufficient hydration, our bodies can better control these hormones, leading to a more stable appetite and fewer instances of overeating.


Lastly, drinking water can help regulate the thyroid gland and improve liver function. The thyroid gland regulates metabolism and a lack of water intake can cause thyroid activity to slow down. Drinking enough water ensures the thyroid gland functions efficiently, promoting healthy metabolism.


Aim for at least 8 glasses of water per day as a minimum!



To sum up:

  • Aim for 7-9hrs sleep a nice

  • Manage your stress levels through moving your body, meditation and socialising

  • Drink AT LEAST 8 glasses of water a day

You don't have to implement everything at once, work on one until you've created the habit, then move on to the next one. And watch as the results start to show.


My approach is health first, results follow. If this resonates with you and you're ready to take action, get in touch


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