Stoking Your Internal Fire for Better HealthPresentation Transcript
Stoking Your Internal Fire for Better Health Ti Caudron, PhD CEO, The Metabolic Edge 510-501-9376 | email@example.com Burn Fat & Get Lean, Reclaim your Energy and Look & Feel 10 Years Younger! 2007 The Metabolic Edge Materials and Concepts: 2007 JJ Virgin & Associates, Inc
Ti Caudron, PhD
CEO, The Metabolic Edge
Works with individuals and businesses to set up exercise, nutrition, testing, and seminar programs
Cell phone: 510-501-9376
How to build an optimal metabolic fire and keep it burning
Specific ways that you can improve your furnace, fire, and fuel
Great energy, vitality, clarity, ideal weight, and stable mood are all outcomes of a clean burning fire that’s getting clean fuel
Conventional Dieting Wisdom – Eat Less, Move More
What about the popular diets?
LA Weight Loss
VLCD and Bariatric Shakes
The Old Food Guide Pyramid 82006 JJ Virgin & Associates, Inc.
But Where They Come From
… Counts More
Non Starchy Veggies High Fiber Carbs & Low Glycemic Index Fruits Healthy Fats Lean Protein Dairy Nuts Balanced Food Circle
Eat for hormonal balance, not for calories
Eat protein, good fats, and carbs at every meal or snack (see handouts)
A hormonally balanced meal will last you 4-6 hours
If you’re craving sugar, try adding more protein and good fat to your meal. Sugar cravings mean that your body did not get the right mix of nutrients.
Eat the right amount of carbs for your meal: too many carbs and you will crave more! Too few and your energy / mood will not be right.
Remember how the pigs get fat.)
Hormonally balanced eating
Eat some protein at breakfast: whey shake; eggs; meat, fish, chicken – not just oatmeal or cereal
Stop eating 3 hours before bed
Get 8-10 glasses of water. (Your body loses a molecule of water every time it makes ATP!). You wake up dehydrated!
Fill up on fiber: veggies, fiber powder
Make an oil change: cold pressed organic olive oil, flax oil, nuts, avocado – better raw;no Trans Fats!
Cut out processed foods and unnatural products (including sugar substitutes)
Exercise 12 minutes a week to raise your metabolism and build lean muscle
One minute bursts of maximal exertion will raise your metabolism, decrease body fat and increase muscle
Shoot for four, one-minute bursts three times a week; rest at least four minutes in between sets (preferably at least an hour)
Combine weights and cardio in your bursts (run stairs, push-ups, lunges w/ overhead press, etc.)
Fat versus Weight
You can be thin and obese!
Set your goals:
34” or less for men
29” or less for women
Body Fat %
For men ideal is 10-18%, clinical obesity is 22% or more
For women, ideal is 18-25%, clinical obesity is 32% or more
Lean Body Mass and Fat Mass
Set goals to increase Lean Body Mass and reduce Fat Mass
The average dieter loses lean body mass which lowers his metabolism!
Identify your Areas of Weight Loss Resistance – Make Changes or Get Tested if You’re Stuck
Sex Hormone Imbalances
Do you gain weight around your midsection?
Do you need caffeine or sugar to keep you going?
Do you need alcohol to relax?
Do you “need” endurance aerobic exercise?
Do you have trouble turning off at night?
B 1 , B 2 , B 3 , B 5 , Lipoic Acid Keto acids sharing the same cofactor requirements p.1 Elevated?
Heightened sympathetic reactions in response to stress
Over time, if this hormone stays high, it breaks down muscle, dumps sugar in the bloodstream and results in insulin resistance.
Chronic stress lowers serotonin and makes you hypoglycemic-both of which cause you to crave sugar.
Chronic stress lowers the anti aging, libido stimulating, fat burning hormone DHEA. It also affects your body’s ability to build muscle-your “metabolic girdle.”
Do you fall asleep within 15 minutes of your head hitting the pillow?
Do you get 8-9 hours of uninterrupted sleep during the normal circadian rhythm nightly?
Do you wake up without an alarm clock feeling rested?
People who sleep two to four hours a night are 73% more likely to be obese than normal sleepers.
Those who get five hours of sleep are 50% more likely to be obese.
Those who sleep six hours were 23% more likely to be obese.
Those who get 10 or more hours are 11% less likely to be obese.
Among the findings presented by researchers at Columbia University in New York at the annual meeting of the North American Association for the Study of Obesity, in partnership with the American Diabetes Association
How Chronic Sleep Deprivation contributes to Weight Loss Resistance
Decreases insulin sensitivity
makes you store fat easier
Increases cortisol, especially during the afternoon and evening
makes you crave sugar!
Decreases leptin levels
Increases Ghrelin Levels
Decreases glucose tolerance
Poor blood sugar control
Sleep and Nutrition Testing
If B vitamins are depleted you can’t make your neurotransmitters needed to help you go to sleep and stay asleep.
If your adrenal system is over stimulated (VMA and HMA are elevated), this means that you will have trouble turning off to go to sleep.
If you aren’t making enough serotonin (5HIAA is low), you won’t be able to make the sleep and anti aging hormone melatonin.
Good Sleep Hygiene
You need 8 hours plus sleep per night.
Eat at least 3 hours before you go to sleep or you will store fat at night. Do not get on the computer at night or answer work phone calls.
Keep the lights dim in the evening. Do not brush your teeth in bright light. Make sure your bedroom is completely dark.
Your body starts to produce melatonin between 8 and 9 pm,. making you sleepy. Take advantage of this. Sleep before midnight is more restful to your body than sleep after midnight.
Try to set your sleep cycle to the light cycle – work with your circadian rhythms.
Neurotransmitter Imbalances leading to cravings and inappropriate appetite
Do you have a craving for a specific food group? Are there certain foods you can’t live without?
Do you have cravings at a certain time of day-especially late afternoon or evening?
Do you feel more hungry than you should?
Neurotransmitter Imbalances and Testing
If dopamine or catecholamines are low (low VMA and HMA), this can impact appetite regulation, making you more hungry than normal.
Many binge eaters have low dopamine.
If serotonin is low (low 5 HIAA), you will crave sugar.
Symptoms of Hypothyroidism:
Easy Weight Gain
Difficulty Losing Weight
Yellow skin from poor conversion of beta carotene to Vitamin A
Low Thyroid Function and Weight Loss Resistance
If the thyroid is not functioning properly then you don’t build muscle.
Proper thyroid function is essential to achieve sex hormone balance.
Thyroid hormone affects metabolic rate.
Thyroid is affected by stress, goitrogens, nutrient deficiencies and toxins including mercury.
Do you have trouble burning off fat weight?
Does your weight seem to be mainly around your waistline?
Is your waist 35” or greater (women) or 40” or greater (men)?
Are your HDLs 40 or less (men) or 50 or less (women)?
Are you hypertensive?
Are your triglycerides 150 or greater?
Is your fasting glucose 110 or greater?
Insulin Resistance and Fatty Acid Status
Index of Omega 3 fats
High Trans Fats
Bloodspot Fatty Acid Profile
How Insulin Resistance Affects Weight Loss Resistance