IRISIN
This hormone is named after the Greek goddess Iris. There has been quite a bit of research specifically since 2012 about this hormone and it's affects on the body. There are many benefits from the release of this hormone including efficient burning of bodyfat for energy, stimulates the growth of neurons, improves cognitive function and slows the aging effects on the body.
It is referred to as "The Exercise Hormone" as it is released during exercise, particularly cardiovascular activity. It encourages fat cells to burn energy rather than store it. To maximize the release of this hormone, focus on working the larger muscles of the body such as the legs. Irisin is stored and released in the muscles. The larger muscle groups have more individual muscle cells which will release more Irisin giving more benefit.
TESTOSTERONE
Both men and women have testosterone produced in their bodies. Now, before all the ladies freak out and ask if I'm insane for promoting release of this hormone in their bodies, take a deep breath, calm down and read on.
Testosterone is responsible for fat loss and muscle gain. The misconception among many women is that testosterone will make them look manly. This is only the case if you supplement with it to increase your levels substantially. Our bodies seek to regulate and maintain a balance of testosterone/estrogen levels. This hormone spikes 15 minutes to an hour after exercise depending on your age, fitness level, intensity of exercise and age. Your body releases testosterone to build and repair muscle tissue among other functions. Low levels of testosterone can lead to heart disease, blood clots, abnormal heart rhythm, type 2 diabetes and metabolic issues.
Strength training appears to raise levels more than aerobic activity. Focus on a strength training program which use all the major muscles of the body to maximize the benefit of this anti-aging hormone. If you increase muscle you will raise your resting metabolism - the rate you burn calories at rest. Muscle is functional and will help shape your body as well.
PEPTIDE YY
The hormone Peptide YY acts on areas of the brain. It helps to reduce appetite and increase the sensation of being full after eating a meal. The hormone is secreted in our gut. It appears this hormone is boosted most with cardiovascular activity. Weight bearing cardiovascular activity such as running and jumping rope appear to stimulate more release than activities such as riding a bike or swimming.
If you're looking to lose weight and stop snacking between meals, try increasing your cardio activity with jump rope, or running.