TABLE OF CONTENTS

BODY FAT AND HORMONES

WHAT YOUR FAT IS TELLING YOU....................................................................... 1

CORTISOL.........................................................................................................2

ESTROGEN........................................................................................................3

THYROID...........................................................................................................4

TESTOSTERONE.................................................................................................5

NOTE: For a detailed hormone balancing nutrition plan please visit

www.troublespotnutrition.com

B o d y Fa t a n d H o r m o n e s
 BODY FAT AND HORMONES
WHAT YOUR FAT IS TELLING YOU
Your bodys specific trouble spot fat areas are indicators of your hormonal state. Please take note of the
differences and similarities between male and female trouble spots and the corresponding hormones.

FE M AL E
Body Fat Storage Site Hormone Imbalance
Belly High cortisol/ High insulin/High testosterone
Low or high Estrogen
Hips (butt & hamstring) High estrogen
Triceps High insulin/Low DHEA
Love handles High insulin
Chest High estrogen
Back High insulin/Low thyroid
Thighs Low growth hormone

M AL E
Body Fat Storage Site Hormone Imbalance
Belly High cortisol/ High insulin/Low testosterone/High Estrogen
Hips (butt & hamstring) High estrogen
Triceps High insulin/Low DHEA
Love handles High insulin
Chest High estrogen/Low testosterone
Back High insulin
Thighs Low growth hormone

WHAT THIS MEANS AND WHAT YOU SHOULD DO FIRST

Having worked with many clients over the years I am well aware that a person rarely struggles with only
one problem fat area. Typically, trouble spots come in pairs or groups of three (or more).
This is because hormonal issues rarely operate in isolation- they are all connected. In many cases when
inflammation issues are resolved, other hormonal issues are resolved as well.
The following information is here to provide you with further insight into your hormones and why you carry
fat where you do.

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 CORTISOL
Cortisol is a master hormone and is implicated in many other hormonal issues and is directly linked to
blood sugar and insulin levels. Unfortunately, doctors rarely test for adrenal fatigue and the related cortisol
imbalance. For this reason I recommend finding a natural health practitioner who can administer a 24 hour
saliva test to assess your personal levels of stress and adrenal fatigue.
Fortunately, your cortisol levels can be managed using meditation (discussed earlier), supplementation
and nutrition which we will discuss next.

Cortisol Balancing Recommendations

Fo o ds to Ch oos e:

Consume brown rice and oatmeal which are soothing to the nerves.

Consume foods that are rich in magnesium such as apricot, banana, cantaloupe, seafood, organic
soybeans, kelp, lima beans and avocado.

Eat raw, fresh vegetables and fruits for their vitamin, mineral, fiber and enzyme content.

Consume foods high in tryptophan (a precursor to seratonin which is important for sleep) such as
organic eggs, dairy and turkey, fish, brown rice and nut butters.

B3 is beneficial for the nervous system and can be found in whole grains, poultry, figs, dates and
dried legumes.

Vitamin B6 is good for the nervous system and is found in lentils, oats, peas, raw sunflower seeds,
plantains, grapes, kiwi, cabbage, peppers and carrots.

Include chamomile, skullcap, and peppermint teas, which support the nervous system.

Fo o ds to Avoid:

Caffeine activates the sympathetic nervous system and drains the body of B vitamins, making you
feel nervous and jumpy.

Chemical additives in food upset neurological functioning.

Alcohol is a mood depressor that can trigger hypoglycemic symptoms and lead to feelings of anxiety.

Sugar causes hypoglycemia and anxiety and can make you feel restless, tired and depressed. It
also robs the body of B vitamins.

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 Excess table salt (more than five grams per day or one teaspoon) can cause a sodium/potassium
imbalance; the mineral potassium is important for the nervous system.

Processed, refined junk foods deplete the body of nutrients, especially B vitamins and minerals
which are important for a properly functioning nervous system.

Be sure to exercise regularly and not before bedtime. Reduce stress through meditation, reading and
prayer. Avoid high calorie late night meals.

ESTROGEN
Estrogen Balancing Recommendations

Fo o ds to Eat:

Foods high in B vitamins (especially B6). These foods aid in reducing symptoms of P.M.S. such as
water retention, irritability and fatigue. Foods such as fish, dried lentils, oats, rye, wheat germ,
spinach, millet, carrot and potato.

Foods high in fiber such as beans, chickpeas, spelt, millet, dried peas, flax seed, brown rice, barley,
oat bran, wild rice and oats. The fiber in these foods will help to eliminate toxins from the body.

Include fresh raw fruits and vegetables for their vitamin, mineral and enzyme content.

Be sure to use unrefined oils that contain omega 3 essential fatty acids.

Vitamin E is a potent antioxidant that aids in the healing process, improves circulation and may
help relieve breast tenderness. Foods such as dark leafy green vegetables, organic soybeans,
oatmeal, sweet potato, blueberries, kiwi and raw seeds provide vitamin E.

Magnesium and calcium are helpful in relieving symptoms such as nervousness, cramping and
irritability and can be found in foods such as avocado, cantaloupe, seafood, banana, brown rice,
raw almonds and pumpkin seeds.

Drink plenty of bottled spring water, unsweetened fresh juices and herbal teas.

Follow a regular exercise plan to help circulation and the elimination of toxins. Exercise may also
aid in reducing cramps due to menstruation. Do not smoke and reduce stress in your life.

Choose foods that are organic as non organic foods often contain unwanted hormones and
chemicals.

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Fo o ds to Avoid:

Alcohol due to its high sugar content and its tendency towards nutrient deficiencies.

Dairy products like milk and cream cheese.

Saturated fat as found in red meat, sausage, cold cuts and bacon.

High sodium containing foods, canned foods, fast foods and junk foods. Sodium causes water
retention and the excretion of calcium.

All sweets and sugars as they will rob the body of nutrients.

Caffeine as found in black tea, chocolate, colas and coffee. Caffeine has a diuretic effect that can
cause mineral depletion.

Tap water may contain high levels of estrogen.

Avoid taking birth control pills if possible.

THYROID
Thyroid Balancing Recommendations

Fo o ds to Eat:

Organic, fermented dairy products such as natural unsweetened yogurt with live cultures.

Zinc containing foods that boost the immune system such as raw sunflower and pumpkin seeds,
nuts, mushrooms, chick peas and lentils.

Iodine is good for the thyroid. Choose foods that contain iodine such as salt water fish, sesame
seeds, seafood, kelp, dulse, asparagus and sea salt.

Eat lots of fresh, raw fruits and vegetables.

Foods high in B vitamins like organic brown rice, oats rye, wheat germ and molasses. B vitamins
impart a benefit upon immune function and stress.

In addition, be sure to perform daily exercise to improve circulation.

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Fo o ds to Avoid:

Processed and frozen ready-made foods. White flour and white rice products that are lacking in
nutrients.

All fried foods.

Avoid fluoride and chlorine found in tap water. They block iodine receptions in the thyroid gland.

Drinking and cooking with tap water as chlorine interferes with iodine.

Hydrogenated oils, margarine and shortening.

Sugars, artificial sweeteners and sweet can weaken the immune system.

Eat these foods in moderation: broccoli, Brussels sprouts, cabbage, mustard greens, kale, peaches,
pears, radishes, spinach, and turnips they may further suppress thyroid function.

TESTOSTERONE
Testosterone Balancing Recommendations
Fo o ds to eat:

Dandelion greens and parsley.

Vitamin E containing foods such as soybeans, cornmeal, unrefined oils, Nova Scotia dulse, wheat
germ and dark leafy green vegetables. These foods and their vitamin E are excellent for the
circulatory system and act as an antioxidant.

Consume fresh fruits and vegetables for their high vitamin, mineral, enzyme and fiber content.

Foods that are high in zinc and essential fatty acids such as raw unsalted nuts and seeds, raw
pumpkin and sunflower seeds, eggs, fish, seafood, sardines and dried legumes.

Whole grain cereals and breads, organic brown rice, kamut, oats and spelt

Unrefined cold pressed flax seed oil, walnut oil and fish oils high in omega 3 fatty acids.

Foods high in selenium such as tuna, mackerel, Brazil nuts, whole grains, garlic onions and
dandelion greens.

Vegetarians can enjoy fermented organic soy such as tofu and miso.

Be sure to participate in a regular fitness program of both cardiovascular and resistance training. Practice
relaxation techniques, avoid cigarette/cigar smoke and second hand smoke.

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Fo o ds to avoid:

Highly processed items such as instant, canned and frozen prepared foods.

All white flour products including white bread, white rice, bagels, buns, pita, etc.

Hydrogenated oils, shortening and margarine.

Soft drinks, tap water and alcohol.

Artificial ingredients such as preservatives, additives, artificial color and flavour.

Excessive amounts of caffeine (keep it under 150 mg/day pre-exercise only).

Sugar and sweets as found in donuts, cake, pastries and sugary cereals.

Junk foods such as hot dogs, hamburgers, potato chips, French fries and battered foods.

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