\t\t Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.<\/p>\r\rYES! GET MY FREE PLAN <\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t Testosterone is one of the most potent anabolic (muscle building) hormones that the body produces.<\/p>\n While you may think that testosterone levels are only important for guys, it turns out that this hormone plays a key role in women as well.<\/p>\n Testosterone promotes muscle growth by stimulating protein synthesis and decreasing protein breakdown. Together this leads to muscle hypertrophy.<\/p>\n Women do not have as much circulating testosterone as men, however, testosterone is an important mediator of muscle mass in both men and women.<\/p>\n And increases in testosterone can be brought on by resistance exercise<\/p>\n Studies have shown, however, that not all types of exercise lead to the same increased testosterone levels in women that are seen in men.<\/p>\n To see this rise in testosterone, women should engage in exercises that are high volume and increase metabolic demand.<\/p>\n For example, one study<\/a>\u00a0from \u201cMedicine & Science in Sports & Exercise\u201d found that a low-volume, single-set circuit produced only a slight increase in resting testosterone after 12 weeks.<\/p>\n However, resting testosterone returned to baseline at 24 weeks of training.<\/p>\n In contrast, a periodized high-volume, multiple-set program produced a large increase in resting testosterone at 12 weeks and an even larger increase at 24 weeks of training.<\/p>\n Thus, the type of exercise chosen can significantly affect the degree of increase in testosterone levels.<\/p>\n Another thing to be aware of is that testosterone levels decrease rapidly following menopause. This is similar to how testosterone levels fall in aging men.<\/p>\n This is one of the reasons why muscle mass decreases even more after menopause in women.<\/p>\n This makes exercise even more important as women age.<\/p>\n By stimulating an increase in testosterone levels you can help decrease further lean muscle loss while also increasing muscle growth.<\/p>\n Estrogen also has a major impact on building muscle mass in women.<\/p>\n While estrogen doesn\u2019t have the same muscle-building effects as testosterone, it does play a role in muscle growth and building muscle mass.<\/p>\n Studies<\/a> have shown that estrogen can increase the signaling power of insulin-like growth factor 1 (IGF-1).<\/p>\n This hormone is a major player in muscle synthesis, and its activation enhances muscle growth.<\/p>\n Estrogen is also important for recovery after workouts.<\/p>\n Estrogen can function as an antioxidant in the membrane of muscle cells and helps to decrease damage and inflammation after a tough workout.<\/p>\n In addition, estrogen helps speed up the repair of muscle fibers after exercise, which enhances overall body recovery.<\/p>\n The role of estrogen in muscle recovery is further backed up by medical research.<\/p>\n One study<\/a> from the Journal of Applied Physiology found that women using hormone therapy experienced less muscle damage after exercise compared to women not being treated with hormone replacement.<\/p>\n This further indicates that there is a protective effect of estrogen against exercise-induced skeletal muscle damage.<\/p>\n \t\t In just 6-weeks on our FOUNDATIONS<\/u> Program, you'll transform your health and body, for the rest of your life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t Cortisol is a steroid hormone that is produced by the body in response to stress.<\/p>\n This includes both mental and physical stress.<\/p>\n When cortisol levels increase, it stimulates adrenaline, or your \u201cfight or flight\u201d system.<\/p>\n This then leads to an increase in blood pressure, heart rate, and blood sugar as your body prepares to \u201cfight\u201d or ward off danger.<\/p>\n This is why chronic stress and cortisol elevation can cause long-standing health issues, weight gain, and hormonal imbalances.<\/p>\n Since exercise will also trigger cortisol release, it is important to balance high-intensity workouts with recovery days.<\/p>\n If you are constantly working out at high intensities, your cortisol levels will remain elevated and will continue to trigger the above responses.<\/p>\n Reducing your exercise intensity helps the body to recover, which in turn will lower cortisol levels, and help your body return to a normal hormonal balance.<\/p>\n The thyroid gland is responsible for secreting the thyroid hormones T3 and T4 in response to thyroid-stimulating hormone (TSH), which is produced by the pituitary gland.<\/p>\n These hormones act through a number of mechanisms to regulate metabolism and growth.<\/p>\n An underactive thyroid gland can lead to a lower metabolic rate and weight gain.<\/p>\n There are several ways thyroid hormones are stimulated, including exercise.<\/p>\n Research<\/a> has shown that high levels of aerobic exercise increase the level of circulating thyroid hormones.<\/p>\n This can play a role in enhancing your metabolism and improving thyroid balance.<\/p>\n Human growth hormone contributes to muscle and bone strength, and also increases fat metabolism.<\/p>\n While your body naturally releases HGH, this can be stimulated more by exercise.<\/p>\n Studies have found that the best types of workouts to boost HGH levels are more intense workouts such as high-intensity intervals, plyometrics, and heavy resistance training<\/a>.<\/p>\n The increase in HGH seen with exercise can also lead to increased muscle mass and decreased fat mass.<\/p>\n This is especially important as women age and see a drop in lean muscle.<\/p>\n \t\t In just 6-weeks on our FOUNDATIONS<\/u> Program, you'll transform your health and body, for the rest of your life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t Hormones play a pivotal role in regulating our appetite.<\/p>\n Since healthy eating habits are key to leading a healthy lifestyle, understanding how exercise impacts your appetite goes a long way towards helping you reach your fitness goals.<\/p>\n Hormones secreted by the gastrointestinal tract work as regulators of appetite and food intake by influencing feelings of hunger and satiety<\/p>\n At rest, ghrelin stimulates food intake.<\/p>\n Evidence<\/a> suggests that levels of ghrelin are decreased after strenuous endurance exercise, leading to lower appetite and decreased energy consumption.<\/p>\n GLP-1 aids in the regulation of blood sugars by impacting gastric emptying, insulin secretion, and control of food intake.<\/p>\n In fact, GLP-1 agonists are used to treat patients with diabetes because of the impact this hormone has on glucose control.<\/p>\n Research<\/a> has found that bouts of exercise can increase circulating levels of GLP-1.<\/p>\n The combination of decreased levels of ghrelin with increased levels of GLP-1 explains how exercise can decrease hunger following a workout.<\/p>\n Insulin is another hormone influenced by exercise that plays a key role in appetite regulation and energy storage.<\/p>\n This hormone is normally produced in the pancreas in response to elevated glucose levels in the blood.<\/p>\n Insulin allows glucose to enter cells, which is important for cell growth and energy production.<\/p>\n However, insulin resistance, like that seen with Type 2 diabetes, leads to overproduction in insulin and dysregulation in hormone balance and overall health.<\/p>\n Since insulin balance and blood sugar regulation are closely linked, maintaining a healthy insulin balance is important for metabolism.<\/p>\n High-intensity interval training has been shown to improve insulin sensitivity.<\/p>\n In addition, regular exercise has been found to decrease insulin levels.<\/p>\n In one study<\/a> from the International Journal of Obesity, plasma levels of insulin were lower in individuals who exercised for a minimum of 150 min a week for at least two years, compared with inactive individuals.<\/p>\n A proper balance of 1-2 high-intensity aerobic workouts a week combined with lower intensity exercises and recovery is a good way to improve insulin sensitivity long term while avoiding overtraining.<\/p>\n \t\tGET YOUR FREE
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\u201cFIT MOM\u201d JUMPSTART
(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\nExercise and Hormones<\/h2>\n
Testosterone<\/h3>\n
Estrogen<\/h3>\n
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"Devices\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-1024x970.png\")
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You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t
Cortisol<\/h3>\n
Thyroid Hormones<\/h3>\n
Human growth hormone (HGH)<\/h3>\n
![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1c-1-1.png\")
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t
Appetite Regulating Hormones<\/h2>\n
Ghrelin<\/h3>\n
Glucagon-Like Peptide 1 (GLP1)<\/h3>\n
Insulin<\/h3>\n
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t