Stoking Your Internal Fire for Better Health


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  • My story: used to work out 20-25 hours a week; ate super clean; and still had trouble staying as lean as I wanted or as healthy as I wanted; used caffeine, craved sugar.
  • Chemical reaction in a fire; your body’s reaction to food and exercise; clean burning and non-clean burning; chimney isn’t open and the smoke can’t escape; throw on a wet log; wet log is something you’re intolerant to; stress is the squirt bottle; sleep – close down; the fire can’t draw in enough air to burn; oxygen element is out.
  • Firefighters are exposed to more environmental toxins then other people: smoke, other hazardous materials. Many of you have been in this business 30 years before requirements around air packs and filters; chemical suits; fires in paint factories.
  • One size fits all and your body is not a one size fits all. When you diet without exercise, you lose 50% of your weight is muscle mass. So that’s the equivalent of your body is a fire place and the last thing you want to do is take out a log.
  • The food guide pyramid experiment could account for part of the problem. The same percentages of fats, carbs and protein that we use to fatten up cows and pigs are what are recommended here to help us lose weight and get healthy.
  • I call it, the swine fattening formula
  • The new food guide pyramid isn’t much better with its heavy emphasis on grains and dairy. It also counts potatoes as veggies and fruit juice and dried fruit for fruit! Everyone has a different furnace and we all need to focus on what works for our bodies.
  • Eating a high carbohydrate meal raises insulin and gives your body the signal to store fat. (Examples: oatmeal or cereal by itself for breakfast. Fruit, cereal or dessert before bed. Remember how the pigs get fat…)
  • Go back to the fire metaphor, putting the log into the fire. Jump rope, stationary bike, stairs. Whatever your preferred method of training, you can do a burst.
  • Review the tanita body fat numbers so that they understand where they should be, take someone from the audience to show them how to read theirs. You can have a normal weight and still be fat.
  • Survey audience before this slide.
  • Firefighters are more likely to have some underlying toxicity issues:
  • Stoking Your Internal Fire for Better Health

    1. 1. Stoking Your Internal Fire for Better Health Ti Caudron, PhD CEO, The Metabolic Edge 510-501-9376 | 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
    2. 2. Speaker Bio <ul><li>Ti Caudron, PhD </li></ul><ul><ul><li>CEO, The Metabolic Edge </li></ul></ul><ul><ul><li>Works with individuals and businesses to set up exercise, nutrition, testing, and seminar programs </li></ul></ul><ul><li>Contact Info: </li></ul><ul><ul><li>Cell phone: 510-501-9376 </li></ul></ul><ul><ul><li>[email_address] </li></ul></ul>
    3. 3. Today’s Talk <ul><li>How to build an optimal metabolic fire and keep it burning </li></ul><ul><li>Specific ways that you can improve your furnace, fire, and fuel </li></ul><ul><li>Great energy, vitality, clarity, ideal weight, and stable mood are all outcomes of a clean burning fire that’s getting clean fuel </li></ul>
    4. 4. Conventional Dieting Wisdom – Eat Less, Move More <ul><li>Other factors: </li></ul><ul><li>Age </li></ul><ul><li>Hormones </li></ul><ul><li>Stress </li></ul><ul><li>Sleep </li></ul><ul><li>Food intolerances </li></ul><ul><li>Gut terrain </li></ul><ul><li>Toxicity </li></ul><ul><li>MORE </li></ul>
    5. 5. What about the popular diets? <ul><li>Pritikin </li></ul><ul><li>Vegetarian/Vegan </li></ul><ul><li>Schwarzbein Principle </li></ul><ul><li>South Beach </li></ul><ul><li>Jenny Craig </li></ul><ul><li>Heller </li></ul><ul><li>LA Weight Loss </li></ul><ul><li>VLCD and Bariatric Shakes </li></ul>
    6. 6. The Old Food Guide Pyramid 82006 JJ Virgin & Associates, Inc.
    7. 9. Calories Count <ul><li>But Where They Come From </li></ul><ul><li>… Counts More </li></ul>
    8. 10. Non Starchy Veggies High Fiber Carbs & Low Glycemic Index Fruits Healthy Fats Lean Protein Dairy Nuts Balanced Food Circle
    9. 11. Eat for hormonal balance, not for calories <ul><li>Eat protein, good fats, and carbs at every meal or snack (see handouts) </li></ul><ul><li>A hormonally balanced meal will last you 4-6 hours </li></ul><ul><li>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. </li></ul><ul><li>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. </li></ul><ul><li>Remember how the pigs get fat.) </li></ul>
    10. 12. Hormonally balanced eating <ul><li>Eat some protein at breakfast: whey shake; eggs; meat, fish, chicken – not just oatmeal or cereal </li></ul><ul><li>Stop eating 3 hours before bed </li></ul><ul><li>Get 8-10 glasses of water. (Your body loses a molecule of water every time it makes ATP!). You wake up dehydrated! </li></ul><ul><li>Fill up on fiber: veggies, fiber powder </li></ul><ul><li>Make an oil change: cold pressed organic olive oil, flax oil, nuts, avocado – better raw;no Trans Fats! </li></ul><ul><li>Cut out processed foods and unnatural products (including sugar substitutes) </li></ul>
    11. 13. Exercise 12 minutes a week to raise your metabolism and build lean muscle <ul><li>One minute bursts of maximal exertion will raise your metabolism, decrease body fat and increase muscle </li></ul><ul><li>Shoot for four, one-minute bursts three times a week; rest at least four minutes in between sets (preferably at least an hour) </li></ul><ul><li>Combine weights and cardio in your bursts (run stairs, push-ups, lunges w/ overhead press, etc.) </li></ul>
    12. 14. Fat versus Weight <ul><li>You can be thin and obese! </li></ul><ul><li>Set your goals: </li></ul><ul><ul><li>Waist Circumference </li></ul></ul><ul><ul><ul><li>34” or less for men </li></ul></ul></ul><ul><ul><ul><li>29” or less for women </li></ul></ul></ul><ul><ul><li>Body Fat % </li></ul></ul><ul><ul><ul><li>For men ideal is 10-18%, clinical obesity is 22% or more </li></ul></ul></ul><ul><ul><ul><li>For women, ideal is 18-25%, clinical obesity is 32% or more </li></ul></ul></ul><ul><ul><li>Lean Body Mass and Fat Mass </li></ul></ul><ul><ul><ul><li>Set goals to increase Lean Body Mass and reduce Fat Mass </li></ul></ul></ul><ul><li>The average dieter loses lean body mass which lowers his metabolism! </li></ul>
    13. 15. Identify your Areas of Weight Loss Resistance – Make Changes or Get Tested if You’re Stuck <ul><li>Stress </li></ul><ul><li>Sleep </li></ul><ul><li>Neurotransmitter Imbalances </li></ul><ul><li>Thyroid Fatigue </li></ul><ul><li>Sex Hormone Imbalances </li></ul><ul><li>Insulin Resistance </li></ul><ul><li>Gut Dysbiosis </li></ul><ul><li>Food Intolerance </li></ul><ul><li>Toxic Burden </li></ul>
    14. 16. Stress <ul><li>Do you gain weight around your midsection? </li></ul><ul><li>Do you need caffeine or sugar to keep you going? </li></ul><ul><li>Do you need alcohol to relax? </li></ul><ul><li>Do you “need” endurance aerobic exercise? </li></ul><ul><li>Do you have trouble turning off at night? </li></ul>
    15. 17. B 1 , B 2 , B 3 , B 5 , Lipoic Acid Keto acids sharing the same cofactor requirements p.1 Elevated?
    16. 18. Neurotransmitter Metabolism <ul><li>High levels: </li></ul><ul><li>Heightened sympathetic reactions in response to stress </li></ul><ul><li>Neuroblastic Tumor (extreme elevations in VMA) </li></ul><ul><li>Indication for CatecholaCalm! </li></ul>Phenylalanine Tyrosine Dopamine Norepinephrine Epinephrine Vanilmandelate Homovanillate Neurotransmitter Biosynthesis Compound in Urine
    17. 19. Neurotransmitter Metabolism <ul><li>If elevated, ask: </li></ul><ul><ul><li>5-HTP or L-Tryptophan supplements? </li></ul></ul><ul><ul><li>SSRI’s? </li></ul></ul><ul><li>If low, ask: </li></ul><ul><ul><li>Hx depression? </li></ul></ul><ul><ul><li>Insomnia? </li></ul></ul>
    18. 20. Stress Makes You Weight Loss Resistant <ul><li>Stress raises cortisol, the catabolic hormone. </li></ul><ul><li>Over time, if this hormone stays high, it breaks down muscle, dumps sugar in the bloodstream and results in insulin resistance. </li></ul><ul><li>Chronic stress lowers serotonin and makes you hypoglycemic-both of which cause you to crave sugar. </li></ul><ul><li>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.” </li></ul>
    19. 21. Sleep <ul><li>Do you fall asleep within 15 minutes of your head hitting the pillow? </li></ul><ul><li>Do you get 8-9 hours of uninterrupted sleep during the normal circadian rhythm nightly? </li></ul><ul><li>Do you wake up without an alarm clock feeling rested? </li></ul>
    20. 22. Sleep <ul><li>People who sleep two to four hours a night are 73% more likely to be obese than normal sleepers. </li></ul><ul><li>Those who get five hours of sleep are 50% more likely to be obese. </li></ul><ul><li>Those who sleep six hours were 23% more likely to be obese. </li></ul><ul><li>Those who get 10 or more hours are 11% less likely to be obese. </li></ul><ul><ul><li>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 </li></ul></ul>
    21. 23. How Chronic Sleep Deprivation contributes to Weight Loss Resistance <ul><li>Decreases insulin sensitivity </li></ul><ul><ul><li>makes you store fat easier </li></ul></ul><ul><li>Increases cortisol, especially during the afternoon and evening </li></ul><ul><ul><li>makes you crave sugar! </li></ul></ul><ul><li>Lowers TSH </li></ul><ul><ul><li>lowers thyroid </li></ul></ul><ul><li>Decreases leptin levels </li></ul><ul><ul><li>increases appetite </li></ul></ul><ul><li>Increases Ghrelin Levels </li></ul><ul><ul><li>increases appetite </li></ul></ul><ul><li>Decreases glucose tolerance </li></ul><ul><ul><li>Poor blood sugar control </li></ul></ul>
    22. 24. Sleep and Nutrition Testing <ul><li>If B vitamins are depleted you can’t make your neurotransmitters needed to help you go to sleep and stay asleep. </li></ul><ul><li>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. </li></ul><ul><li>If you aren’t making enough serotonin (5HIAA is low), you won’t be able to make the sleep and anti aging hormone melatonin. </li></ul>
    23. 25. Good Sleep Hygiene <ul><li>You need 8 hours plus sleep per night. </li></ul><ul><li>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. </li></ul><ul><li>Keep the lights dim in the evening. Do not brush your teeth in bright light. Make sure your bedroom is completely dark. </li></ul><ul><li>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. </li></ul><ul><li>Try to set your sleep cycle to the light cycle – work with your circadian rhythms. </li></ul>
    24. 26. Neurotransmitter Imbalances leading to cravings and inappropriate appetite <ul><li>Do you have a craving for a specific food group? Are there certain foods you can’t live without? </li></ul><ul><li>Do you have cravings at a certain time of day-especially late afternoon or evening? </li></ul><ul><li>Do you feel more hungry than you should? </li></ul>
    25. 27. Neurotransmitter Imbalances and Testing <ul><li>If dopamine or catecholamines are low (low VMA and HMA), this can impact appetite regulation, making you more hungry than normal. </li></ul><ul><li>Many binge eaters have low dopamine. </li></ul><ul><li>If serotonin is low (low 5 HIAA), you will crave sugar. </li></ul>
    26. 28. Symptoms of Hypothyroidism: <ul><li>Severe Fatigue </li></ul><ul><li>Easy Weight Gain </li></ul><ul><li>Difficulty Losing Weight </li></ul><ul><li>Dry Skin </li></ul><ul><li>Constipation </li></ul><ul><li>Hair Thinning </li></ul><ul><li>Eyebrow Thinning </li></ul><ul><li>High Cholesterol </li></ul><ul><li>Menstrual Irregularities </li></ul><ul><li>Mood Swings </li></ul><ul><li>Yellow skin from poor conversion of beta carotene to Vitamin A </li></ul><ul><li>Depression </li></ul>
    27. 29. Low Thyroid Function and Weight Loss Resistance <ul><li>If the thyroid is not functioning properly then you don’t build muscle. </li></ul><ul><li>Proper thyroid function is essential to achieve sex hormone balance. </li></ul><ul><li>Thyroid hormone affects metabolic rate. </li></ul><ul><li>Thyroid is affected by stress, goitrogens, nutrient deficiencies and toxins including mercury. </li></ul>
    28. 30. Insulin Resistance <ul><li>Do you have trouble burning off fat weight? </li></ul><ul><li>Does your weight seem to be mainly around your waistline? </li></ul><ul><li>Is your waist 35” or greater (women) or 40” or greater (men)? </li></ul><ul><li>Are your HDLs 40 or less (men) or 50 or less (women)? </li></ul><ul><li>Are you hypertensive? </li></ul><ul><li>Are your triglycerides 150 or greater? </li></ul><ul><li>Is your fasting glucose 110 or greater? </li></ul>
    29. 31. Insulin Resistance and Fatty Acid Status <ul><li>AA/EPA ratio </li></ul><ul><li>Index of Omega 3 fats </li></ul><ul><li>High Trans Fats </li></ul><ul><li>EPA/DGLA ratio </li></ul>
    30. 32. Bloodspot Fatty Acid Profile
    31. 33. How Insulin Resistance Affects Weight Loss Resistance <ul><li>Chronically elevated insulin blocks fat burning. </li></ul><ul><li>Chronically elevated insulin lowers serotonin (= sugar cravings, insomnia, low mood). </li></ul><ul><li>Chronically elevated insulin causes internal fat storage around the abdomen. </li></ul><ul><li>Chronically elevated insulin causes inflammation. </li></ul>
    32. 34. Signs of Sex Hormone Imbalance <ul><li>Hot flashes </li></ul><ul><li>Migraines </li></ul><ul><li>Night Sweats </li></ul><ul><li>Vaginal Dryness </li></ul><ul><li>Hair Loss </li></ul><ul><li>Insomnia </li></ul><ul><li>Fibroids </li></ul><ul><li>Endometriosis </li></ul><ul><li>Depression </li></ul><ul><li>Acne </li></ul><ul><li>Muscle Loss </li></ul><ul><li>Osteoporosis </li></ul><ul><li>Low Sex Drive </li></ul><ul><li>Dry Skin </li></ul><ul><li>Irritability </li></ul><ul><li>Weight Gain </li></ul><ul><li>Poor Weight Loss </li></ul><ul><li>Muscle loss </li></ul><ul><li>Anxiety </li></ul>
    33. 35. Hormone Imbalances and Weight Loss Resistance <ul><li>Low DHEA and testosterone in men and women negatively impact the ability to burn off fat weight and build muscle. </li></ul><ul><li>Estrogen in men promotes fat storage </li></ul><ul><li>Imbalances of estrogen and progesterone in women enhance fat storing </li></ul><ul><li>High androgens in women promote insulin resistance </li></ul><ul><li>High progesterone in women promotes insulin resistance </li></ul>
    34. 36. Gut Dysbiosis & Food Sensitivities <ul><li>Do you eat 25 grams or less of fiber per day? </li></ul><ul><li>Have you taken antibiotics? </li></ul><ul><li>Do you eat sugar or refined carbohydrates? </li></ul><ul><li>Do you have loose stools? </li></ul><ul><li>Do you suffer from constipation or struggle with difficult / infrequent bowel movements? </li></ul><ul><li>Do you have gas or bloating? </li></ul><ul><li>Do you eat the same foods on a daily basis? </li></ul><ul><li>Do you crave certain foods? </li></ul>
    35. 37. Food Intolerances Create Food Addictions <ul><li>Often foods eaten every day are ones with delayed intolerances </li></ul><ul><li>Food intolerances = higher fat storage; poor nutrition </li></ul><ul><li>Common food intolerances: dairy, wheat, soy, eggs </li></ul><ul><li>Get tested! </li></ul>
    36. 38. How Gut Dysbiosis and Food Intolerances Affect Weight Loss Resistance <ul><li>Gut bacteria consumes calories that should be expended and stores these as fat. </li></ul><ul><li>Eating foods that you are intolerant to can cause cellular fluid retention or “false fat” and create cravings for these foods. </li></ul>
    37. 39. Total Toxic Burden <ul><li>Do you eat out? </li></ul><ul><li>Do you eat packaged or processed foods? </li></ul><ul><li>Do you breathe the air, drink tap water or bathe in tap water? </li></ul><ul><li>Do you live or work in places where pesticides are used? </li></ul><ul><li>Do you travel in planes? </li></ul><ul><li>Do you have carpet, paint, upholstered furniture? </li></ul><ul><li>Do you have your clothes drycleaned? </li></ul><ul><li>Do you swim in chlorinated pools? </li></ul><ul><li>Do you use flouridated toothpaste or mouthwash? </li></ul><ul><li>ETC……. </li></ul>
    38. 40. Toxic Burden and Weight Loss Resistance <ul><ul><li>Slows Metabolic Rate </li></ul></ul><ul><ul><li>Disrupts pH in gut, blood and tissues </li></ul></ul><ul><ul><li>Disrupts absorption of minerals </li></ul></ul><ul><ul><li>Disrupts receptor site sensitivity to hormones </li></ul></ul><ul><ul><li>Lowers thyroid function </li></ul></ul><ul><li>Lower Metabolism and low temperature=slower toxic effects=more weight gain=slower weight loss </li></ul>
    39. 41. Top 3 Ideas <ul><li>Eat for hormonal balance </li></ul><ul><li>Start bursting (Do you have 1 minute?) </li></ul><ul><li>Find out your areas of Weight Loss Resistance. Use these quizzes then get tested. </li></ul>