Hormonal health is a critical aspect of our overall wellbeing, intricately linked to elements like cholesterol and Vitamin A, which play pivotal roles in maintaining balance within our bodies.
Often misunderstood or overlooked, these components are essential for the production of hormones like cortisol, which helps navigate our stress responses, and thyroid hormones that regulate our metabolism.
We’ll explore how leptin resistance, adrenal resistance, and circadian rhythm disruptions can lead to health issues and why addressing these through a holistic understanding of cholesterol and Vitamin A is crucial.
By unpacking these connections, I aim to empower you with knowledge that challenges conventional wisdom–because conventional wisdom will get you sick if you keep following it— and offers insights into maintaining optimal hormonal health and mitigating disease risks, all while considering the broader implications of current medical paradigms.
Leptin is often referred to as the master hormone, regulating energy metabolism in the body like an accountant.
Discovered in 1994, it plays a critical role in how our bodies manage energy storage and expenditure.
Leptin resistance occurs when the body doesn’t respond to leptin signals, often leading to energy imbalance. This resistance can manifest in individuals who are severely obese or anorexic, but many people experience varying degrees of leptin resistance.
It’s important to note that leptin resistance will precede insulin resistance, especially in those diagnosed with diabetes. Diabetes (type 2) is a disease of light, not carbohydrates. All hormones run off of light signals and their own circadian rhythm.
If these conditions of resistance (leptin/insulin) aren’t addressed, they can lead to adrenal resistance, further complicating hormonal balance. This interconnectedness underscores the importance of understanding leptin and its role in health. By tackling leptin resistance FIRST, we can improve thyroid & all hormonal health and address broader health issues tied to hormonal imbalance.
Eat a high-protein & fat breakfast: Consume at least 50 grams of protein within 30 minutes of seeing the sunrise to jumpstart your metabolism, sync your eye clock with your gut clock and stabilize leptin levels.
Limit your carbohydrates: Focus on reducing carb intake, especially at breakfast and especially in colder months, to improve leptin sensitivity, reduce deuterium intake and control insulin spikes.
No snacking: EVER! Avoid eating between meals. Leptin can’t tell the energy status of the body if constantly eating. Drinks count too- no more Starbucks frapachino pumpkin spice mocha with oat milk BS!
Adopt a 3-meal-a-day routine: Establish a regular eating schedule without additional snacks, promoting hormonal balance and increasing leptin sensitivity.
Eat dinner several hours before bed: Finish your last meal at least 4 hours before sleeping to aid in digestion and leptin regulation. And finish eating before it gets dark….take note of changing times this will be throughout the year.
Get plenty of sleep, sunlight exposure, blue light: Prioritize 7-8+ hours of quality sleep and daily exposure to natural light to help regulate circadian rhythms and promote hormonal health. Block blue light at night (destroys most hormones but particular melatonin which works hand in hand with Leptin for optimal sleep). Blue Light Stuff Recomendations HERE
Adrenal resistance is a lesser-known yet critical factor in the realm of hormonal health.
When both leptin and insulin resistance are left unchecked, adrenal resistance can emerge as a serious consequence. Contrary to common assumptions, adrenal resistance doesn’t originate in the adrenal glands themselves.
Instead, it starts in the paraventricular nucleus of the brain, a hub that plays a key role in the body’s stress response.
This type of resistance disrupts the delicate balance between our sympathetic and parasympathetic nervous systems. Initially, it can cause an increase in cortisol, which is the hormone responsible for helping us navigate stress and maintain alertness throughout the day.
However, as the condition progresses, the levels of cortisol may drastically fall, leading to a multitude of health complications, or cortisol can be high at the wrong times of the day, as it runs off a circadian rhythm like all hormones.
Cortisol is not just crucial for stress management; it is vital for our daily functioning, aiding us in waking up in the morning and tackling everyday challenges.
The mismanagement of cortisol and the advent of adrenal resistance can trigger a cascade of health issues, emphasizing the urgent need to address hormonal imbalances from an early stage. By understanding these interconnected processes, we can adopt a more holistic approach to managing health complications linked to adrenal resistance and promote overall wellbeing.
Furthermore, the importance of our light environment cannot be overstated–AGAIN.
Again, your light environment beats out your diet and exercise…AKA you cannot out exercise or eat well if your light sucks or you miss or hide from the sun.
Exposure to natural sunlight during the day is crucial as it regulates our circadian rhythms and supports hormonal balance. Sunlight, particularly in the morning, can help stabilize cortisol levels & ‘make’ melatonin for sleepy time, enhancing our overall health.
The body’s natural cycles and hormonal functions have evolved under the influence of sunlight, making it the best tool for maintaining hormonal equilibrium. If your health is a nail, sunlight is a hammer. Supplements, workouts, specific diets is a screwdriver, saw and sledgemhammer respectively.
Conversely, blocking artificial light, especially at night, is equally important. Underlining the need to avoid blue light emitted from electronic devices and artificial sources can significantly benefit our circadian health. Reducing artificial light at night enables the body to release the melatonin that was made during AM UVA Sunlight.
All blue light recommendations are here
Melatonin is a hormone that works in concert with cortisol to regulate sleep and stress responses. By managing both our natural and artificial light exposure, we take a significant step in addressing hormonal imbalances, including adrenal resistance, and fostering a state of improved health and wellbeing.
Remember, you are supposed to be tired at night…not simply just go to bed because its a certain time. Some will say the Sun ‘drains your energy’, it simpy is aligned your circadian rhythm properly for day/night cycles.
Cholesterol often receives negative attention in discussions about health due to its association with heart disease.
A wrong association
However, its role in the body is far more complex and essential than these discussions usually convey. Many health experts and dietary guidelines have labeled cholesterol as detrimental, advocating for its reduction through diets or medications like statins.
Yet, this perspective somewhat oversimplifies the pivotal functions cholesterol performs in our bodily systems.
I remember in high school and early college I would only buy a food if it had very little to zero cholesterol in it. The only animal products I ate were chicken, tuna, shrimp and protein powders.
And egg whites
At its core, cholesterol is not an enemy but a fundamental player in hormone production, acting as a precursor to essential hormones, including cortisol and pregnenolone. And pretty much all essential hormones.
Without cholesterol, the body struggles to produce these hormones effectively, potentially disrupting crucial processes such as stress management and metabolic regulation. Your immune health will also be compromised as Cholesterol is a precursor to Vitamin D production.
When cholesterol is reduced indiscriminately, it will lead to inflammation and stress at a cellular level, further complicating our body’s physiological balance. This is what I did through my sophomore year of high school until I went Paleo in 2011–almost 2 decades. Sadly, I never had mine tested. My first test was my first year of Keto in 2014 and it was 360. Now it ranges typically from 240-280.
The distinction between LDL and HDL cholesterol has also contributed to the confusion surrounding cholesterol’s role.
LDL cholesterol, often tagged as “bad,” is vital for specific physiological processes, including the production of cortisol—a hormone crucial for stress response and daily functioning.
Again this whole series is based on this meme. Notice LDL….still think its the bad cholesterol?
Labeling LDL as inherently harmful ignores its contributions to our hormonal health and assumes it should always be minimized. Blocking LDL production can and will inadvertently lead to hormonal imbalances, affecting holistic wellbeing and causing unexpected health disruptions.
As well as Vitamin D. Sulfate > creates sulfated cholesterol > which goes on to make sulfated vitamin D. I’d bet 100% that your Vitamin D in a bottle isn’t sulfated or made from cholesterol.
It’s crucial that we critically evaluate mainstream health advice regarding cholesterol. And take it with a grain of salt.
Conventional health narratives tend to overlook the nuanced roles that cholesterol plays, presenting a one-sided view that may not always align with individual health needs. Again it’s all about the MONEY $$$$
Understanding cholesterol’s true function requires a deeper dive into its multifaceted role in hormonal health and its necessity for a well-functioning system.
My latest cholesterol test in early October showed it was 237. Every centralized doctor in the U.S would want me on a statin. 237 for me is low. It usually ranges between 260-280…. Well guess what I just got off a cruise ship 2 days before the test…..crap food, especially seed oils, will lower your cholesterol…
That’s not a good thing. Cholesterol is protecting your body.
So if you are pushing 200 or under, be very careful moving forward. Average to low cholesterol is the range that 75% of all deaths occured (not just heart disease) in the Framingham Heart Study.
By broadening our understanding of cholesterol, we can make more informed health decisions that support balance rather than impose unnecessary restrictions–which are actually stupid in terms of our future self and health
A careful and educated approach to managing cholesterol levels can help address health issues without inadvertently compromising hormonal stability. This nuanced perspective empowers us to navigate the complexities of health with a focus on nurturing overall wellbeing through a more inclusive understanding of the body’s needs.
And the body doesn’t need statins (Shuts LDL production off!)
Vitamin A is exceptional among vitamins due to its influence from both dietary and light sources.
By regulating our circadian rhythm—our intrinsic 24-hour sleep-wake cycle—Vitamin A ensures optimal bodily function.
By binding with melanopsin, a blue light-detecting photoreceptor, Vitamin A helps synchronize our internal biological clock with external light cues. This synchronization is crucial for promoting optimal health and preventing issues such as poor sleep and metabolic dysfunction.
Vitamin A relies on sunlight for proper programming and creation. Remember the meme: it happens at sunrise–or is supposed to.
With vitamin A, especially in its animal-derived form, retinol, playing such a central role, it’s impossible to ignore the significance of this nutrient.
This stems from the foundational work of Einstein on the photoelectric effect, illustrating the profound impact of sunlight on our biology.
By addressing deficiencies (vegan/vegetarianism) and promoting natural light exposure (sunrise/early UVA most important), we can better ensure a balanced circadian rhythm, thus advancing overall wellness and mitigating hormonal imbalance. Circadian biology again, is #1 for your health.
The impact of Vitamin A on our health extends far beyond simple dietary intake. It is intricately connected to sunlight exposure.
This connection is illustrated in the photoelectric effect, a concept explored by Einstein (and his only nobel prize), demonstrating how light can influence biological processes.
Specifically, Vitamin A, especially in the form of retinol, interacts with melanopsin to manage crucial functions such as circadian rhythms and hormonal balance.
Unlike other vitamins, this nutrient is not solely sourced from food—it is activated by sunlight exposure, underscoring the necessity of natural light for optimal Vitamin A function.
Consequently, outdoor activities play a pivotal role in maintaining healthy Vitamin A levels and supporting overall health. I get so mad when my kids come home and tell me they had indoor recess because it was under 20 degrees. Bunch of BS!
When Vitamin A is deficient or inadequately activated, it can cause disruptions in mitochondrial function and hormonal imbalances (think T3- pregnenolone shunts to cortisol, see meme again), which might lead to various health concerns.
Thus, incorporating ample sunlight exposure in our daily activities can significantly bolster Vitamin A’s essential roles and contribute to better thyroid health and lowered disease risks.
Vitamin A is crucial for maintaining thyroid health, a reality that is often ignored in conventional medical wisdom, whose main concern is profits for shareholders, whether you get sicker or die is no concern of theirs. They just say NEXT!
The thyroid gland depends on Vitamin A (+melanopsin couple) for the regulation of thyroid hormones, which are vital for our metabolism, energy levels, and overall vitality.
The active thyroid hormone, Free T3, supports cellular energy production by aiding the electron transport chain in mitochondria.
Without sufficient Vitamin A, the thyroid cannot produce appropriate hormone levels, leading to imbalances with symptoms such as fatigue and weight gain. Such imbalances may even result in severe thyroid disorders.
Moreover, Vitamin A helps manage the circadian rhythm, directly impacting thyroid function.
Addressing Vitamin A deficiency through proper diet and sunlight exposure has the power to enhance thyroid health and alleviate associated health problems.
Obviously the sun exposure has no sunglasses, sunscreen. Less obvious will be take the contacts off, lower or take off glasses, and make sure your thyroid is exposed to the sunlight.
T4, another thyroid hormone converts to T3 when things are working right. Think of it as shifting from 1st gear to 2nd, and when things are off you can’t shift, you can rev the RPMs up but you’re just spinning your gears and don’t go any faster.
More on hormones? Improvement Warrior Podcast #67 went over Hormonal Harmony especially focusing in on cortisol, leptin and pregnenolone. Check it out here or download on your fave podcast app
Cholesterol is often demonized in discussions about health, but it is crucial for hormonal balance. And it still is in the mainstream. Tulsa King season 2, Sly’s character was served egg whites and turkey bacon…SMFH…he turned it down.
It serves as the building block for vital hormones such as cortisol, estrogen, and testosterone. Without adequate cholesterol, the body cannot produce these hormones efficiently, leading to potential imbalances and health issues.
Cortisol, which we covered in part 1 for example (#hormoneswithyun), is essential for managing stress and maintaining daily energy levels. When cholesterol levels are artificially lowered, whether through medication or diet, it can impede the body’s ability to produce sufficient hormones, potentially causing a cascade of adverse effects.
Myself, as a circadian coach, thinks of these effects differently now then when I did as a fitness and nutrition coach. Rising heteroplasmy, decreasing redox/electric charge, loss of electrons, gain of protons.
Instead of indiscriminately targeting cholesterol for reduction, it’s important to recognize its role in maintaining hormonal health.
As well as sulfation’s role. Sunlight sulfates cholesterol which goes on to make sulfated Vitamin D. Vitamin D controls ~3% of your DNA genome. I’d be willing to bet your vitamin D liquid or pill doesn’t have sulfated cholesterol in it…so you get the chemical signal of vitamin D without the frequency.
The quantum cell’s life is based on frequency, osciallation or vibration. So it’s like taking a 1st grader out of 1st grade and putting them in high school. Unwise.
Good fats help to raise HDL. Processed carbs, seed oils, eating too late, eating out of season tend to lower HDL and raise LDL…but more importantly they Oxidize the LDL. LDL is not the bad cholesterol and HDL not the good. Context matters and lifestyle matters. This whole hormone series is based on this meme:
Epigenetics offers an intriguing avenue for managing health issues by focusing on how lifestyle and environmental factors influence gene expression.
Unlike genetic changes, epigenetic modifications are reversible, allowing us to potentially mitigate health issues by altering our environment and behaviors. Genetic changes can occur, it just takes longer and it takes the epigenetic changes to occur first (mitochondrial DNA vs. nuclear DNA).
And it is the epigenetics (aka mitochondrial DNA) that tells your DNA to change for the negative or the positive benefit of YOU.
Factors such as EMF & Blue light exposure, diet, stress levels, lack of movement, mouth breathing, poor oral care, exposure to toxins, avoiding the cold, and sleep patterns can impact gene expression, affecting hormonal balance and overall health.
See the sunrise….everyday
Ground/Earth at least a half hour in colder weather and as much as can when warmer
Take sun breaks through the day 5-20 minutes. What can you do outside that you have always done inside? You especially want to be out once UVA comes out (Get the Circadian App and use code YUN316 for a free trial HERE
Eat more seafood, eggs, good quality meats. Always remember: Fowl is Foul except for Duck. Only eat when sun is up.
Mitigate/block nnEMF and blue light. Everything I recommend for light is here:
Prioritize SLEEP. Going to bed and falling asleep in this world doesn’t cut it. You must be a sleep God/Goddess. My Sleep podcast here
Rethinking health requires moving beyond the conventional wisdom that often confines us to limited views on wellness.
Disclaimer: *The Improvement Warrior newsletter, podcast and blog contains information that may or may not fit with your views and beliefs. My goal is to provide the truth and wake people up to the falsehoods that have been propagated in the health, fitness, nutrition, and wellness industries. Some information provided is Jason’s personal beliefs and habits. Before starting or implementing any information that Jason presents to you consult your physician and do your own research, especially if your doctor is in the modern paradigm of belief themselves. Some links provided are affiliate links and Jason collects a certain percentage from those links. I only promote things I personally use and/or come from people I trust have done their due dilligence on a product or service.
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