6.Biological Influencers

CATEGORY:

•Biology

DEFINITION:

•Hormones, Neuropeptides and Neurotransmitters 

FUNCTION:

•Facilitators and/or influencer on metabolism and/or mood

ACTION:

•Stimulated by diet, exercise or mood, an effect is caused on Metabolism and/or behaviour

FACTS:

•The number of Hormones, Neuropeptides and Neurotransmitters is so plentiful and diverse that only a few can be focused on and considered Primary or Secondary Players

MANIPULATION:

•Diet

•Exercise

•Psychological control

DIETING:

•Fat Oxidising.....

CARNITINE:-

•Amino Acids stimulate body to produce the fat burning hormone Carnitine...a facilitator

•Deficient in obesity

•Metabolism boosting role in energy production transporting long-chain Fatty Acids into the Mitochondria to be oxidized (burned)

•Composed of B6, B12, Niacin (B3) and Folic Acid (B9)

•L-Carnitine source is Beef

IRISIN:-

•Exercise induced

•Increases Metabolism and regulates Blood Sugar levels

•Produced in Skeletal Muscle

•Converts WAT in to BeigeFat (which has a higher metabolic contribution than WAT)

ADIPONECTIN:-

•Protein hormone regulating Glucose levels and Fatty Acid breakdown

•Secreted from Adipose Tissue into the bloodstream

•Levels of the hormone are inversely correlated with body fat percentage in adults

-Can lead to sustained weight loss when Body Fat % drops...Golden Ratio

•Circulating Adiponectin concentrations increase during caloric restriction...Intermittent Fasting

•Combined with Leptin can reverse Insulin Resistance

•Women have higher levels than men

•Decreases Gluconeogenesis and increases Glucose Uptake

•Initiates Lipid Catabolism

•Boosts metabolism, enhances the ability of muscle to use Carbs for energy and increases rate in which the body breaks down fat

•Involved in curbing appetite

•Adiponectin levels are increased by...

-Avocado

-Olive and Sesame Seed Oil

-Fish Oil

-Pumpkin and Pumpkin Seed

-Dark Chocolate

-Peanuts

-Coffee (organic and in the morning)

......•......

Craving Inducing.....

GALANIN:-

•Increases the desire for fatty foods when elevated

•Contributes to storage of Fat in Adipose Tissue

•Higher in evening, lower in morning

•Elevated when Fatty Acids are released into the bloodstream

-Epinephrine & Somatotropin release Fatty Acids

-Other hormones that elevate Galanin are...

—Oestrogen

—Insulin

—Cortisol

—Endorphins

•Dopamine suppresses Galanin

NEUROPEPTIDE Y (NPY):-

•Increases desire for High GI (sweet) foods when elevated

•Higher in morning, lower in evening

-Lower Blood Sugar levels stimulate the release of NPY

—Glycogen Stores are depleted overnight

•Stress is a trigger for the release of NPY

•Causes an increase in negative feelings, distrust, and increased desire of fight or flight

•Suppressed by exercise

ENDORPHINS:-

•Increases desire for High GI (sweet) foods when elevated

-Consumption of sweet food leads to further release of Endorphins and over consumption

•Euphoric hormone that gives pain relief and pleasure when elevated

•Provides a state of calm during stress

•Released during exercise

-Especially dancing, which has music as an enhancer

•When low, leads to an increase in urge for pleasure, desire for junk foods, excess exercise, or alcohol

-Elevated by human contact

DOPAMINE:-

•A Catecholamine synthesised in Brain and Kidneys, synthesised from the Amino Acid L-Tyrosine

•Functions as a Neurotransmitter related to reward from pleasure and motivation 

-Linked with addiction, as reward levels increase, Dopamine rises

•Initiates vasodilation which gives it an arousing characteristic

•Inhibits release of Norepinephrine and reduces Insulin production

•Released after eating protein

•Enhances mental alertness, concentration motor control and cognitive function

-The arousing affect it has leads to a desire for continued arousal, so more of what initiated the Dopamine rise is pursued...hence its link to addiction

•Levels lower after exercise...result of Negative Feedback

•Raise levels by...

-Increase Brain Wave speed by activating Beta and Gamma Waves...SNS activated

-Caloric restriction...IF initiates SNS Mode

-Goal setting creates a positive feedback loop...Dopamine levels rise as sense of achievement is elevated on completing task

-Reduce stress (Cortisol)

-Exercise...activates SNS, reduces Cortisol and can function as goal setting

-Sleep improvement of duration and quality...increases/improves Neurotransmitters and Receptors...occasional sleep deprivation increases Dopamine levels

-Sunlight exposure has similar affect as Serotonin

-Amino Acid building blocks of Dopamine...

—(Non-Essential) L-Tyrosine

—(Essential) L-Phenylalanine

-Human contact

•Avoid...

-Addictions that provide immediate but short lasting gratification e.g sugar and smoking

—Smokers eat more when trying to quit because food and nicotine share similar Dopamine reward pathways

-Drugs and alcohol

-Excessive Caffeine increases resistance to it and elevates Cortisol (Green Tea is an exception)

-Excessive stress which also activates Dopamine, but can lead to an addiction to stress

-Skipping meals or drastically reducing calories until Dopamine is under control

......•......

Mood Modulating.....

SEROTONIN:-

•Chemical released after eating Carbohydrates

•Enhances calmness, improves mood, and lessens depression

•Made from the Amino Acid Tryptophan

•High levels of Serotonin help control appetite, satisfy cravings, and provide a feeling of well-being and inner calm

•Cortisol decreases Serotonin

•Positive thinking increases Serotonin

•Elevated by human contact

NOREPINEPHRINE/NORADRENALINE:-

•Similar functionality as Epinephrine/Adrenalin

-Less, if any, direct affect on Body Composition

•Produced by the Sympathetic Nervous System

•Affects mood, motivation and alertness

-High levels cause anxiety, aggressiveness, irritability and muscle tension

-Low levels of cause loss of alertness, depression and memory difficulties

•Exercise elevates Galanin which has a tempering affect on the negative attributes of Norepinephrine

ANANDAMIDE:-

•Endogenous analogue of Tetrahydrocannabinol (THC)

•A Cannabinoid essential Fatty Acid Neurotransmitter

•Influences the regulation of appetite, pleasure, reward and motivation...affects linked to those of Cannabis

•Elevated levels may increase the pleasure experienced on consumption of food

•Anandamide may be partly responsible for pain regulation and sleep patterns

•Sources include Chocolate

RELATED TO:

•Neuropeptides

-Small protein-like molecules (peptides) used by neurons to communicate with each other. They are neuronal signaling molecules that influence the activity of the brain in specific ways. Different neuropeptides are involved in a wide range of brain functions, including analgesia, reward, food intake, metabolism, reproduction, social behaviors, learning and memory. Neuropeptides are related to peptide hormones.

•Neurotransmitters

-Endogenous chemicals that enable neurotransmission

-Many neurotransmitters are synthesized from simple and plentiful precursors such as Amino Acids

-Play a major role in shaping everyday life and functions

Malfunction Hormones (Metabolic Syndrome X).....

SOMATOSTATIN:-

•Also known as SS, SST or SOM; growth hormone inhibitory hormone (GHIH); somatotropin release inhibiting factor (SRIF); somatotropin release inhibiting hormone (SRIH)

•A peptide hormone that regulates the endocrine System and affects neurotransmission and cell proliferation via interaction with G protein-coupled somatostatin receptors and inhibition of the release of numerous secondary hormones. Somatostatin inhibits insulin and glucagon secretion.

•Slows digestion and leads to a feeling of fullness

•Levels are elevated by high levels of Glucose and Amino Acids in the bloodstream

•Inhibits CCK, Thyroid Stimulating Hormone and Insulin & Glucagon release...in turn these hormones suppress the release of GHIH

•Seems only relevant when there is a major problem with the Endocrine System

OREXIN:-

•Also called hypocretin, is a neuropeptide that regulates arousal, wakefulness, and appetite

•Increases the craving for food, and correlates with the function of substances that promote its production

-Leptin is produced by fat cells and acts as a long-term internal measure of energy state and inhibits Orexin 

-Ghrelin is a short-term factor secreted by the stomach just before an expected meal, and strongly promotes food intake and excites Orexin

-Linked with CCK

•Orexin is also linked to sleeping patterns and metabolism

—Seems only relevant when their is a major problem with the Endocrine System

NOTES: