Neurotransmitters And Hormones 101 – Part 2!
In Part 1 of our Series, Neurotransmitters And Hormones 101, I provided a working definition of neurotransmitters, and listed several of the more common ones. I also provided Nutrition & Supplement Tips to help you get the most benefit from each of them. In Part 2, we will look at hormones, what they are, the ones that affect you the most, and provide nutrition & supplement tips to help you get the maximum benefit. Ready? Let’s get to it!
What Are Hormones?
Hormones are part of the Endocrine System and are molecules that are secreted into extracellular fluid. They circulate in the bloodstream and, much like neurotransmitters, function as chemical messengers. Also like neurotransmitters, hormones carry regulatory messages to target receptors. Hormones cause a specific action by messaging or signaling these target receptors. Yep, just like nerurotransmitters. (1)
What Is The Endocrine System?
OK so what is the Endocrine System? It is a system that consists of all the different hormones in the body. The Endocrine System controls all of your body’s biological processes from when you are born right through adulthood. This includes such things as your brain development, your nervous system development, your reproductive system growth and functional abilities, your metabolism, and your blood sugar levels. It sounds pretty important, right? (2, 3)
Ok, there are primarily 3 classes of hormones in the body. They are:
The First Class – Steroid Hormones
Types of Steroid Hormones
These are also known as lipid hormones. There are two common naturally occurring steroid hormones that are divided into 5 classes. They are:
Type # 1 – Sex Steroids
These are sex hormones which are secreted by the gonads. You can probably guess what they are based on the name. It’s the testes for men and the ovaries for women. These hormones play a crucial role in keeping the body fertile. They’re well-known for their part in the development of sexual traits and characteristics but they also help brain function, and stimulate cell multiplication.
There are three kinds of sex steroids:
Type # 2 – Androgens – They control the development of the male sexual characteristics.
Type # 3 – Estrogens – These play a major role in controlling the female sexual characteristics.
Type # 4 – Progestogens – These link to pregnancy, embryonic development, and the menstrual cycle in women.
Type # 5 – Corticosteroids
These hormones ease inflammatory reactions. Low levels of corticosteroid hormones cause physical complications, such as asthma, allergies, and arthritis.
Steroid hormones are responsible for:
- Controlling your metabolic rate
- Balancing salt and water levels in your body
- Easing inflammation
- The development of sexual traits and characteristics. This includes a man’s facial hair and a woman’s breast growth.
The Second Class – Protein Hormones
These are also called peptide hormones. Protein hormones are molecules with amino acid chains of different lengths. They function as G protein-coupled receptors. What are G protein-coupled receptors, you might wonder? They serve as an “inbox” of sorts for messages that are signaled between cells.
Protein hormones are messengers that are responsible for the following psychological and physiological functions:
Muscle Growth
- It should come as no surprise that protein hormones help stimulate muscle growth. You can make the most of this effect by increasing your protein intake. See Nutrition & Supplement Tips below.
Stress Response
- It’s believed that increased levels of protein can help lower the negative effects of the stress hormone cortisol, a destructive catabolic hormone that can derail your gains if levels get too high. stress response of the body.
Appetite
- Protein hormones have a strong impact on your appetite. By helping to control hunger, the increased levels of peptides can help you lose excess body fat.
Nutrition & Supplement Tips
Since adequate daily protein intake is crucial to getting the full benefits as described above, I advocate 1 gram of protein per pound of bodyweight. It should go without saying that this total should be divided up over the day and come from lean protein foods, such as Greek yogurt (plain, flavor it yourself to limit sugar), chicken, turkey, tuna, lean red meats, eggs, to name a few.
In addition, I suggest the following protein powder:
Hi-Tech Precision Protein – This delicious protein is designed to release the highly anabolic amino acid leucine in the early phases of protein synthesis. As you know this is a big deal because protein synthesis is a direct trigger of muscle growth.
The Third Class – Amine Hormones
This class of hormones are also called amino acid-derived hormones. This hormone consists of only one amino acid, l-tyrosine, and it’s able to convert into the neurotransmitters epinephrine and norepinephrine. As we have already seen in Part 1, these neurotransmitters are involved in the “fight or flight” response of the body.
The Endocrine System Control Method
This is an important aspect of hormones. The Endocrine System uses various mechanisms to control hormones. Primarily, negative feedback controls the secretion of virtually every hormone. What this means is that high levels of a hormone will ultimately inhibit further release. This, in turn, maintains a state of balance in the body. This is a very simplified picture of what happens, but it’s a clear explanation of the process. (4)
The Functions Of Hormones
Testosterone
Most likely you know about this one. Testosterone is a steroid hormone derived from cholesterol and produced by the interstitial cells of Leydig, which are in the testes. Where did a weird name like that come from? These cells are named after Franz von Leydig, the scientist that discovered them.
As you no doubt know, testosterone affects overall growth – and of course that includes muscle growth. It also affects the development of male sexual characteristics. Testosterone is an androgen, which makes it a steroid hormone. It’s important to understand that of the total amount of testosterone the body produces, only a small percentage (as in 2-3%) is available for muscle growth. This is also known as “free” testosterone. (5)
In an upcoming section, we’ll take a look at estrogen and cortisol and how they affect testosterone.
Nutrition & Supplement Tips
Make the most of your body’s natural testosterone production by using the right test-boosting supplements. I suggest the following:
Prime Nutrition DAA – This product supplies the suggested 3 gram dose of D-Aspartic Acid. I advise stacking this with the next suggestion.
Competitive Edge Labs M-Test – A well-dosed, fully disclosed test-boosting formula.
As far as foods that have a positive impact on testosterone, I suggest oysters, beef, cashews, walnuts, and almonds.
Growth Hormone
Growth hormone is a protein hormone that is made up of 191 amino acids. The main functions of GH include stimulating overall body growth, including muscle growth. GH stimulates growth by accelerating the rate of protein synthesis. In addition, it promotes bone growth, bone density, and fat breakdown. GH stimulates growth indirectly via the liver: it binds to receptors on the surface of liver cells which stimulate them to release insulin-like growth factor-1 (IGF-1) (6)
Nutrition & Supplement Tips
In terms of supplements, there are a few options. I suggest the following:
Hi-Tech Protropin – A well dosed, fully disclosed GH booster.
NutraBio EAA Pure – Why am I suggesting EAAs? Simple. Since GH promotes protein synthesis, optimize that with leucine and the rest of the EAAs. Take it even farther with the already suggested Precision Protein.
As far as foods, focus on high protein foods, which support GH. An important note is that high carb meals can suppress GH release.
IGF-1
IGF-1 is a protein hormone that is very similar in structure to insulin. This hormone increases the rate of amino acid uptake by the muscle cells ( as well as other target cells). As noted, GH indirectly promotes growth through IGF-1, therefore, its effects take place quickly after GH is released. Additionally, they are more pronounced after a meal when there are higher levels of amino acids and glucose in the bloodstream. (7)
Tip
Since GH works through IGF-1 (as well as other mechanisms), the concepts that apply to GH also apply here.
Insulin
Insulin is another protein hormone that is released by the pancreas. This takes place when glucose levels increase above normal. Like other hormones and neurotransmitters, the functions of insulin happen through a series of events that starts by attaching to target receptors. Once attached, the receptors are activated.
The bottom line is improved amino acid absorption, protein synthesis stimulation, increased glucose absorption and utilization, and increased ATP production. A major benefit of insulin is increased nutrient absorption. Think of it: nutrients, glucose, and amino acids are rapidly absorbed for maximum benefit.
But wait, there’s a negative aspect of insulin: it promotes fat storage. This is why insulin is often referred to as a “double edged sword”. As we have seen, insulin is secreted in response to high levels of glucose. This in turn causes a spike, which results in any excess carbohydrates in your diet to be stored as fat. In other words, if you eat more carbs than the body can store and use, you’re looking at fat gain. (8)
Nutrition & Supplement Tips
In terms of supplements, I suggest the following:
Hi-Tech Insuload – This is a GDA, or glucose disposal agent, also called a nutrient partitioner and an insulin mimicker. This is to be used with your highest carbohydrate meals. It works by pulling the carbs into your muscles, as opposed to them being stored as fat.
In terms of food, keep your sugary carbs to a minimum and keep on top of your total carb intake. As noted, a consistent excess of carbohydrates will end up on your waistline, and it can happen pretty quickly. Make insulin work to your advantage by timing sugary carbs with your pre and post-workout meals and supplements.
Estrogen
Similar to testosterone, this is the female sex hormone and is responsible for a woman’s growth and development. (9)
Supplement Tips
In men, increased testosterone production also means increased levels of estrogen. This can have a number of negative effects on the body. Therefore, I suggest the following:
Hi-Tech Arimistane – This is an estrogen blocker that limits the amount of estrogen released.
In terms of food, high fiber foods help keep estrogen under control.
Cortisol
As we have seen, cortisol is a destructive catabolic hormone released by the body in response to all types of stress. While cortisol does have positive functions, it also causes the breakdown of proteins (such as muscle tissue). Plus, cortisol blocks the effects of testosterone in your body. It goes without saying that controlling stress is key. (10)
Nutrition & Supplement Tips
I suggest using an EAA powder, such as NutraBio EAA Pure, either with your Pre or while you train to minimize any catabolic effects caused by training. Since cortisol levels are naturally high in the morning, get your protein first thing after waking up. I suggest starting your day with a glass of water, followed by a protein shake (Hi-Tech Precision Protein) followed by coffee. Alternatively, you can make a Proffee with your powder and coffee.
In terms of food, utilize well-timed, high-protein meals.
Summary
We covered a lot of ground in Neurotransmitters And Hormones 101. Now that you have this info, stop by illpumpyouup.com and stock up on the supps you will need, and put this info into practice. Make it happen!
References:
- “Biology” by Campbell and Reece, p.932, 975, 977
- 3 Types of Hormones in Human Body (studyread.com)
- 18.1 Types of Hormones – Concepts of Biology – 1st Canadian Edition (opentextbc.ca)
- Fundamentals of Anatomy and Physiology, Chapter 18, The Endocrine System, by Frederic H. Martini, p.593-595
- “Biology” by Campbell and Reece, p. 993, 1005
- Normal Physiology of Growth Hormone and Insulin-Like Growth Factors in Childhood, Cecillia Camacho-Hubner, MD, Dept of Endocrinology, St. Bartholomew’s Hospital, London EC1A 7BE, UK
- Fundamentals of Anatomy and Physiology, by Martini, p 604
- Fundamentals of Anatomy and Physiology, Chapter 18, The Endocrine System, by Frederic H. Martini, p.617-620
- https://health.howstuffworks.com/sexual-health/sexuality/estrogen-and-testosterone-hormones-dictionary.htm
- https://news.utexas.edu/2010/09/27/stress-hormone-blocks-testosterone’s-effects-study-shows