How Fat is Stored✤ Storing fat boils down to “excess.”✤ Simple carbohydrates, sugar, and starches are all converted into glucose in the body.✤ After a meal, as blood glucose rises, the pancreas responds by releasing insulin, which signals the body’s tissues to take up surplus glucose.
How Fat is Stored Take a meal containing a piece of bread, baked potato, chicken, and dessert= simple carbohydrates, starches, fat, sugarGlucose flows through the bloodstream, to theliver, and is then allocated for your body’senergy needs at that moment.
How Fat is Stored Excess glucose is linked together, stored as glycogen, and sent to the muscles & liver for short-term storage (4 - 6 hrs)If glucose continues to enter:- the body stops using fat for energy- diverts its attention to the excess glucose- leaves fat to circulate in the blood- picked up by fatty tissues and stored
But glucose continues to come... When muscles & liver hit capacity for glycogen- the liver must handle excess glucose- breaks down into small fragments- assembles them into durable, long-termenergy storage components: fats- Released into blood, deposited in fat tissues
How we burn fat• Fat is a unit of energy storage• When we need energy, we unlock energy stores (fat) to satisfy immediate needs• Movement gets body using energy• Minimize excess glucose taken in, and maximizing the energy expended (exercise)
Benefits of exercise✤ weight loss ✤ relaxation✤ more muscle ✤ work productivity✤ better, happier mood ✤ less wrinkles✤ less stress ✤ tighter skin✤ better sex ✤ prevent disease✤ better sleep ✤ boosts energy
Benefits of exercise✤ higher self esteem ✤ lower risk of diabetes✤ better memory ✤ lower risk of cancer✤ new brain cell ✤ low risk of growth alzheimer’s✤ lower cholesterol ✤ new friends✤ bone strength ✤ more fun✤ lower risk of stroke ✤ a better life
“Richard Branson, what isyour productivity secret?”“Working out gives me 4extra hours of productivework a day”
One New York City Psychiatristtakes his patients for a run duringtheir hour with him.“Same results as Prozac.”
How we burn fat Weight training burns 3x more fat v. cardio• Tears made in muscles during training need to be rebuilt after the session is over• Requires energy from body even when idle• Anaerobic exercise (cardio), burns short-term stores of energy in the form of glucose
One Solution by Author Tim FerrissWork out four times aweek, for 30 mins each Exercise until exhaustion Ex) Squat extremely slowly until you can’t squat any more
Rev Up Your Workouts Interval training -- in which you add bursts of high-intensity moves into your workout -- is a sureﬁre metabolism booster, says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia and author of The Spark. Researchers at Laval University in Quebec found that high-intensity interval training burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30- second sprint every ﬁve minutes. Or add a one-minute incline to your treadmill workout every ﬁve minutes. "Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes," recommends Gaesser.
Note: Correcting nutritionaldeficiencies or enhancing thebody with vitamins (such as B-complex) can improve athleticperformance (endurance, speed,calmness, agility)Source: Dr Eric Braverman M.D.
“As for changing pig weights, it is usuallycarried out by changing fibre levels. If we needto get our sows to slim down, we will up thelevel of “filler” in the diet (higher fibre).When sows get ready to give birth, they needto bulk up a little bit, so we feed a ration thatreplaces high fibre with more energy (corn).”-Stewart Skinner, 5th generation pig farmerGuelph, Ontario @modernfarmer
Nutrient Density✤ Signal for satiety comes not only when we’ve eaten enough volume, but when we’ve had enough nutrients.✤ One of the reasons why obese ill report feeling constantly hungry: bodies have not received enough nutrients, and need to continue to signal the brain to ﬁnd food.✤ Highest nutrient-dense foods are organic sprouts, organic dark leafy greens, organic grasses (wheatgrass, barleygrass, etc), sea vegetables and blue-green algae✤ Body will be less likely to crave excess food, and thus store fat.
Vitamin B5 (source: Lit-Hung Leung M.D.)✤ Vitamin B5 is needed to create co-enzyme A, which is involved in thousands of chemical reactions in the body✤ Co-enzyme A is needed to break down fatty acids✤ A deﬁciency of B5 could mean you do not have enough “tools” to break down fatty acids✤ Some people who are obese diet and exercise yet do not have the ability to convert long term fat stores into energy (thus losing weight)✤ Correcting a B5 deﬁciency might help
✤ Green tea contains catechins✤ Anti-oxidant which helps break down fat and lower insulin levels✤ Japanese study found that after 12 weeks of drinking 6 bags of green tea/ day, the men reported a drop in body fat and BMI
Cinnamon✤ Cinnamon is also a source of catechins, which lower insulin, help the body catabolize fats.✤ However, eating it with dessert or sugary foods will not do any good✤ Add to meals as a spice (can mix with curry, turmeric, allspice, etc)
Capsaicin✤ Hot peppers contain capsaicin, which helps to suppress appetite. In another Japanese study of 13 women, those who ate breakfast foods with chili ate less calories later on at lunchtime.
Calorie Restriction Reverses Aging■ In the 1990s, Dr. Weindruch and Dr. Prolla at the University of Wisconsin measured gene expression in mice, rats, monkeys, and humans. It was found that caloric restriction positively altered gene expression by slowing the aging process.
Calorie Restriction & Aging In a study dating back to the 1930s, Dr. McKay of Cornell University found that the life span of rats doubled when their calorie intake was cut in half. In addition to living longer, they were more healthy and youthful compared to control subjects. The rats who were allowed to eat to their heart’s delight were much weaker and led less vigorous lives.
Calorie Restriction & Aging■ Dr Spindler at the University of California found that calorie restriction produces a genetic anti-aging proﬁle, and resulted in a reversal of the majority of age related degenerative changes.“Quite simply, when our calories are restricted, our“youthful” genes are activated; alternately, an excessof calories causes our “aging” genes to be activated.”Dr Gabriel Cousens MD
Digestion: Food combining If food is improperly combined, could lead to fermentation in gut; undigested food --> fat stored• Fruit must be eaten alone• Melons must be eaten away from everything, even other fruit, because they break down at a faster rate• Protein & grains should not be eaten at the same meal• Dairy should be eaten separately• Vegetables can be eaten with anything, except fruits
Digestion: Probiotics A good quality probiotic add “good bacteria” to body•Helps digest food•Probiotics help improve mineral absorption, meaning satisfyingbody’s cravings for nutrients•Ex) Natren Healthy Start System or E3 Probiotics•Fermented foods: sauerkraut, kimchi, keﬁr, kombucha...
Digestion: Soaking nuts Nuts & seeds serve the same function in nature: both seeds at core of the plant with the intention of spreading genes.•Contained in the seeds are high amounts of nutrients to help the next fruit plant grow.•Seeds spread by animals consuming the fruit, passing the seed among fertilizer, which allows it to become another mature plant.
Digestion: Soaking nuts Seeds contain inhibitors, which protect the nutrients from being absorbed into the animal’s body.•Soaking raw nuts, seeds, and grains in water removes inhibitors.•The duration of time depends on the nut. Afterward, the nutrients will be much more readily available for assimilation into the body.
Digestion: HCl Strong stomach acid will allow your body to digest and absorb nutrients more readily. Unfortunately, after years of poor diets, most people have weak HCl. This can be rebuilt either by taking HCl pills, or simply by consuming greens, especially blended in shakes or juiced.
Digestion: Eating Many Enzymes Enzymes are a type of protein that performs thousands of functions in the body. A primary function is the digestion of food. Enzymes are highly abundant in all foods until they are heated over 118 F or 48 C. Once they reach this tipping point, they are denatured, or destroyed.Eating as much raw foods as possible will help torestore your stores of enzymes, and aid digestion.
Emotional Eating✤ Oprah referring to a 700lb person: “Nobody likes food THAT much. Those people, including myself, have a hole that they’re trying to ﬁll, and they happened to chose food to ﬁll it with.”✤ Dealing with pain, hurt✤ Loneliness✤ Boredom✤ Sadness✤ Unresolved emotions or traumas
Emotional Eating✤ Must deal with these negative emotions✤ It’s the only way to get rid of binge eating once and for all✤ Run into the fear✤ Run into the emotion
Emotional Eating Techniques✤ The Journey - Self directed therapy✤ Core Belief Engineering - guided therapy✤ Rejection Therapy - popular blog✤ Robin Sharma - Motivation Speaker✤ Weight Watchers or OA - group therapy
Stanford Professor of NeurologyRobert Sapolsky✤ “… [with] chess masters in the middle of a tournament, they are going through six to seven thousand calories a day thinking. [They are] turning on a massive physiological stress response simply with thought and doing the same thing with their bodies as if they were some baboon that’s just ripped open the stomach of their worst rival — it’s all with thought.”
Water✤ German study: when you drink 17 oz of water (2 glasses) within a certain time frame, your metabolic rate shoots up 30%.✤ Increasing your current water intake by 1.5L/ day would burn extra 17,400 calories/year✤ Five-pound weight loss in a year
MSG✤ Few people are aware that MSG – monosodium glutamate – is actually a naturally occurring byproduct as a result of cooking soy beans (Source: Dr Gabriel Cousens, MD).
MSG✤ A byproduct of the chemical reaction that takes place when soy is taken from its raw form to its cooked.✤ Despite MSG’s natural origin, there are still severe health repercussions associated with its consumption. MSG is referred to as an ‘excitotoxin’ because nerve cells are damaged and killed as a result of ingestion.
MSG✤ MSG also damages the hypothalamus, which is a part of your brain that deals with your nervous system and endocrine (hormone) system. Extended exposure to MSG can lead to lesions on the hypothalamus.
MSG✤ The health of your hypothalamus is absolutely critical, since your hormones are a large part of what keeps you healthy and young.✤ Hormones also largely contribute to food cravings.✤ The more damaged your hypothalamus is, the more likely you will experience wild food cravings and a higher likelihood of obesity.
MSG is almost never labelled assuch on food packaging.✤ Other manufacturers’ terms for MSG include:■ Textured protein■ Vegetable protein■ Soy protein (isolate)■ Natural ﬂavouring■ Glutamate■ Glutamic acid■ Soy lecithin■ Lecithin…the list is ever-changing.
Thyroid✤ Suspect you have a sluggish metabolism? You might have hypothyroidism, or an underactive thyroid gland, which afﬂicts about 25 percent of American women -- many of whom dont know they have the condition, according to the American Association of Clinical Endocrinologists.✤ "The thyroid gland controls your bodys metabolism, so one of the ﬁrst signs that it may be off is an inability to lose weight," explains Dr Peeke, an endocrinologist.✤ Your doctor can determine if youre suffering from hypothyroidism by running a blood test.
Stress✤ Stress may contribute to abdominal fat, according to several studies, including a recent one at the University of California, San Francisco. "When youre stressed, hormones like cortisol stimulate your appetite, slow your metabolism down and encourage fat storage inside your abdomen," explains Shawn Talbott, Ph.D., director of the Nutrition Clinic at the University of Utah.
Fidget✤ People who are constantly in motion -- crossing and uncrossing their legs, stretching and pacing -- burn more calories.✤ When researchers at the Mayo Clinic asked subjects to eat an additional 1,000 calories a day for eight weeks, they found that only the nonﬁdgeters stored the calories as fat.
Food Sensitivities or Allergies✤ Get tested for food sensitivities✤ Some people with weight problems ﬁnd they are able to lose weight after they cut out allergens which they previously did not know they were allergic to✤ Where can you get this test? ✤ Some Naturopaths and Nutritionists ✤ Red Paw Clinic: Yorkville or Mississauga (Erin Mills & Brittania)✤ Source: Dr Hugh Riordan M.D., Dr James Jackson PhD
Sample size: 100 patients✤ Source: Dr Hugh Riordan M.D., Dr James Jackson PhD
Sample size:100 patients ✤ Source: Dr Hugh Riordan M.D., Dr James Jackson PhD