Metabolic Health is Wealth

1. METABOLIC
HEALTH IS
WEALTH

2. My Journey
2 key contributors to poor metabolic
health
Strategies to improve metabolic
health

4. 13 day hospitalization…

5. 27 days after my
hospitalization…
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6. Scope of
the Problem

7. How have we
gotten off course?
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8. What is the most
detrimental food
like substance we
are consuming?
SEED OILS

9. What are
seed oils?
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10. Seed Oil
Consumption
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https://www.agri-outlook.org/commodities/Oilseeds.pdf

11. Soybean Oil
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•https://academic.oup.com/endo/article/161/2/bqz044/5698148
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•https://www.nature.com/articles/s41598-017-17373-3
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12. Weight gain/seed oils
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https://www.cdc.gov/nchs/products/databriefs/db322.htm
https://doi.org/10.1093/jn/123.3.512

13. Seed Oils
• Primary fat is linoleic acid, a type of omega-6
fat
• Amount of seed oils is what is problematic
• Diets highest in seed oil/Omega 6
consumption = highest rates of insulin
resistance
• Promotes chronic inflammation (CRP, TNF-
alpha, IL-6)
• In mice, consuming high levels of linoleic acid
alters neurotransmitter signaling, increasing
food consumption and fat mass
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7467849/
Corrigendum for Zhang et al; Cooking Oil Consumption Is Positively Associated Risk of Type 2
Diabetes in a Chinese Cohort Study. The Journal of Nutrition, Volume 150, Issue 7, July 2020, pages
1799-1807

14. Another main contributor
to poor metabolic health
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15. People confuse
hunger and
appetite a lot…
Layne Norton

16. Meal
Frequency
Through the
Ages
Ancient Rome: one substantial meal per day
around 4pm; eating more frequently was felt to
be unhealthy
Monastic rules: “breaking your fast” is the meal
after evening prayer
Industrial Revolution: importance of consuming a
substantive meal before going to work
Modern times: advent of artificial light allowed for
meals to be consumed later in the day & disrupts
circadian biology/chronobiology; shift work

17. The Impact of Meal
Frequency on Circadian
biology
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18. How does
snacking
impact health?
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19. Journal of Nutrition study (2017)
50,660 7th Day Adventist
participants 1-2
meals/day=lower BMI vs 3
meals/day
Positive relationship between
number of meals/snacks and
higher BMI
Longer overnight fast
equates with lower BMI
Role of leptin/ghrelin,
circadian clocks and lower
inflammation and oxidative
stress
Kahleova H., Lloren J.I.,
Mashchak A., Hill M., Fraser
G.E. Meal frequency and
timing are associated with
changes in body mass index
in adventist health study 2. J.
Nutr. 2017;147:1722–1728.

20. Key Concepts
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21. What have these dietary
changes & changes in meal
frequency led to?
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22. Life Expectancy
Declining in the U.S.
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23. Lack of Metabolic
Flexibility
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24. Metabolic
Flexibility
• Ability to switch between oxidation of lipids
and carbohydrates for fuel vs storing it
• Primary determinant is physical activity
• 2008, 9.4% of all 57 million deaths can be
attributable to physical inactivity
• Growing epidemiological studies have
observed + relationships among sedentary
behaviors and risk of obesity, DM, CVD
independent of age, sex, ethnicity &
adiposity
10.1152/ajpendo.90558.2008

25. How do we
measure metabolic
flexibility? Blood glucose >100 mg/dl or on meds
Triglycerides >150 mg/dl
HDL <40 mgl/dl in men; <50 mg/dl in
women
Blood pressure >130/85 or on meds for
HTN
Waist circumference >40” in men, >35” in
women

26. Additional
measures of
metabolic flexibility
include…
Uric acid
hs-CRP
Homocysteine
Fasting insulin
LpA, ApoB

27. Research on metabolic
flexibility
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28. What strategies impact metabolic
health MOST
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29. High Quality
Sleep
Critically important for blood sugar regulation,
insulin sensitivity, metabolic health
Research: <6 hrs/night of sleep: loss of insulin
sensitivity; changes in appetite and satiety
Importance of REM
Importance of Deep sleep: growth
hormone/insulin sensitivity
Consider your relationship with ETOH

30. Stress
Manageme
nt
There are NO stress-free lifestyles, it is all about managing our
response to acute and chronic stressors
Stress=increases counter-regulatory hormones, like cortisol,
epinephrine, glucagon
Long term=insulin resistance, cortisol belly, food cravings
Strategies: grounding, connection with nature, meditation,
breathwork

31. Meal Frequency & Intermittent Fasting
Eat.less.often
Ancestral
health
perspectives
12 hours of
digestive rest
Flexibility
Gender
differences
Lifestage
differences
When NOT
to fast

32. Nutrients. 2019 Apr; 11(4): 719.

33. Gender
Differences
Cycling women: peak fertility
Cycling women: perimenopause
Non-cyling women: menopause
Men

34. Macros It all starts with food…..but, again, bio-
individuality rules
Gender differences
Protein: the MOST important macronutrient
Fat: high quality, monounsaturated/saturated
Carbs: not all carbs are bad! The processed
variety should be eliminated or limited
If you are insulin resistant or diabetic and/or
obese…carb restriction is key
You cannot eat whatever you want

35. Can you
dispose of your
carbs properly?
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36. Exercise
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37. Continuous
Glucose
Monitors
(CGMs)
N=1
Impact of sleep, stress,
nutritional choices, exercise,
cycle, stage of life
THE MOST VALUABLE
piece of technology you can
possess!

38. Sunlight Exposure
Energetic information for
our bodies
1st light exposure in the
morning; photoreceptors
in our retinas
Importance of light and
serotonin; light and
Vitamin D levels
Role of the
Suprachiasmatic
Nucleus (SCN); impacts
signals throughout our
body
Role of Circadian
Biology (sleep/wake
cycles): meal timing,
energy expenditure,
sleep, wake cycles
Consider: when you
start eating/when you
stop eating; light
exposure at night/lack of
light exposure in the
morning

39. Estrogen
Mimicking
Chemicals
aka
Obseogens
#1 reason for low T: EMCs
According to Dr. Robert Lustig, these are associated
with obesity, but also CAUSE obesity
Consider: personal care products, toxins in our foods,
environment

41. z
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I N TE R M I T TE N T
“CynthiaThurlowisatruepioneer in women’shealth.Nowwomen everywherecan
benef t fromher vast knowledgeandlife-
changingadvice.Essential reading!”
—JASO N FUN G, M D,author of TheObesity Code
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C YN TH I A TH U RLO W, N P
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