Body Fat Distribution is NOT Random

Coach Lloyd
Sep 12, 2018
5 min read

Contrary to common belief, body fat distribution is not random. Where you store and how much fat you store there isn’t just by chance. It is in fact controlled my certain mechanisms; primarily hormones. Hormones are chemical messengers that pass on messages to cells and tell them what to do or how to behave. In the case of body fat distribution, certain hormones will interact with cells and tell them not only where but how much fat to store.

One easy example to really see the effect of hormones on body fat distribution is to take a broad look at the difference in body fat distribution between mature women and men. Women typically store more fat around the hips, thighs, buttocks, triceps (back of arms) and chest area (note: breast tissue is significantly composed of fat) whereas men don’t typically store high percentages of fat in these area. High lower body (hips, thighs, buttocks,) fat measurements; indicate high amounts of so-called Alpha-2-receptors, (more common in women) plus high levels of estrogen.

The recommended treatment for this would be clearing the liver from high circulating levels of estrogen. Also by locally blocking alpha-2 receptors we maximize fat loss, and minimize fat accumulation. I also suggest the supplement Indole-3-carbinol, (found in Broccoli type vegetables) as an estrogen detoxifier, as well as some isoflavones . A healthy liver naturally cleanses the body of unwanted hormones so keeping it healthy is paramount.

Ladies, when is the last time you heard of a guy complaining about the weight in hips, thighs bottom and triceps? The chance’s that you have rarely if ever at all come across this. This is simply because men (under normal conditions) don’t store high percentages of fat in these areas because their hormonal balance and patterns doesn’t favour fat accumulation to these areas. As a matter of fat if you’ve ever heard of or seen a man unlucky enough to be lugging around a generous set of “man-boobs” (female-like breast development) he is likely also have noticeable fat distribution to the other areas women store fat and that’s because fat distribution to these areas is directly regulated by the female hormone Estrogen (and in men this is also often combined with high insulin and low testosterone)

Since men in general produce a high amount of testosterone in comparison to women, they will tend to store higher fat percentages throughout the upper body through the influence of this hormone.

We also know that a woman’s body shape and body fat distribution pattern will significantly change after menopause due to the change in their hormone levels. Post-menopausal women will notice less fat distribution to the hips, thighs and buttocks and more centralised (mid-section) body fat.

The Effect Hormone Levels on Body Fat Distribution

*Above is the female body map and the hormones that are linked to body fat distribution.

*Below is the male body map and the hormones that are linked to body fat distribution.

High Insulin

Caused by:

Eating too much over-processed, nutrient deficient carbohydrates – sugary foods, fast food, fizzy drinks, fruit drinks, refined grain products (e.g. baked products), processed diet foods.

Eating too little protein
Eating too little fat (particularly “good fats” like Omega 3’s)
Eating too much trans and hydrogenated fats (as they mess with cell interactions)
Not enough fibre in your diet - no need for supplements, you should get enough protein from fruit & veg
Not enough exercise
Poor liver function (for example due to heavy alcohol consumption)
Excessive exercise to the point of muscle wasting
Steroid based medications
Unmanaged high levels of chronic stress
Poor sleep patterns

Solutions

Reducing sugars and refined carbohydrate
Increase consumption of fibre through consumption of non-starch vegetables
Increase consumption “good fats” for example fish oils
Weight loss
Exercise frequently
Sleep well

High Testosterone

(Said to affect about 10%+ of women)

Caused by:

Increased testosterone production by the adrenal glands
Low Estrogen. Estrogen is a potent inhibitor of testosterone production, so anything that decreases estrogen levels beyond the norm is going to increase the testosterone to estrogen balance
Polycystic ovaries caused by Polycystic Ovarian Syndrome (said to affect 1 in 5 women to some degree)

Solutions

Stress management = lowered cortisol = reduction in adrenal gland output
Insulin control
Estrogen replacement – bio-identical or conventional. Talk to your doctor
Get your hormone levels checked

High Estrogen or Estrogen Dominance

Caused by:

Low levels of the hormone Progesterone
Unmanaged high levels of chronic stress
Obesity – obesity causes high estrogen which further causes increase in obesity
Poor diet – processed foods, a high fat diet, a high sugar diet, excessive caffeine, low levels of Zinc, Magnesium and Vitamin B6
Exposure to hormones and hormone mimicking compounds used in non-organic meat and poultry production.
Xenoestrogens (commonly found in petroleum based products like soaps, cosmetics and plastics)
Some birth control pills
Impaired liver function
Excess alcohol consumption
Lack of sleep
High fat percentages to hips, thighs, buttocks due to high numbers of “Alpha 2 Receptors”
Lack of exercise
Over-exercise (particularly aerobic exercise)

Solutions

Stress management
Improve your diet – High protein, moderated carbs, cruciferous vegetables (cabbage family), good fats
Reduce your exposure to hormones, Xenoestrogens and Phytoestogens
Improve liver function – talk to your naturopath
Get more sleep
Exercise more (particularly HIIT & resistance training)
Pharmaceutical/ Supplementation – Progesterone or Testosterone boosting or Estrogen blocking – talk to your doctor

High Cortisol

We all have stress in our lives. The problems begin when we can’t handle the stresses that are thrown our way. That is when stress starts negatively impacting our health. Chronic elevated levels of cortisol is just one symptom of that impact.

Causes by:

Unmanaged levels of chronic stress
Malnutrition- poor diet
Chronically high levels of stimulants in diet (e.g. nicotine and caffeine)
Over exercise
Poor/ insufficient sleep

Solutions

Stress management
Better sleep
Eliminate intake of stimulants such as caffeine, nicotine and recreational drugs
Increase of lean protein, non-starch vegetables and Omega 3 fats
Reduce exercise if excessively high and increase if excessively low
Take a B Vitamin Complex supplement.
Supplement on Ashgawandha

Low Growth Hormone

Caused by:

Lack of sleep
Lack of exercise (particularly high intensity interval and resistance exercise)
Excessive amounts of long duration aerobic exercise
Eating large volumes of carbohydrates before bed time (particularly refined)
Lack of sleep

Solutions

Don’t eat before bed
Sleep in the dark
High Intensity exercise – low intensity exercise has little effect
Intense weight/ resistance training

Low DHEA

Caused by:

Aging
Unmanaged high levels of chronic stress

Solutions

DHEA supplements
Other supplements – Zinc, magnesium, b vitamins, Omega 3’s
Stress management
Insulin controlled diet
Reduce intake of stimulants
Boosting Androgens through Challenging Resistance Exercise (weight training)

Low Progesterone

Cause by:

Lack of ovulation
Unmanaged levels of chronic stress
Low levels of Luteinizing hormone
Underactive thyroid (Hypothyroidism)
Excess Prolactin

Solutions

Talk to your doctor
Stress management

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