Chapter 4 - 80% Of Your Body Composition Is Determined By How You Eat Flashcards
Chronically excessive insulin production interferes with the optimal function of what hormones?
- Appetite hormones
- Sleep hormones
- Thyroid hormones
- Sex hormones
- Stress hormones
Glucagon
- The counter regulatory hormone to insulin
- Responsible for mobilizing stored fuel into the bloodstream for use as energy
- Secreted by the pancreas (as is insulin)
Glucagon response to macros
Carb ingestion = suppression of glucagon + increase in insulin
Protein ingestion = slight increase in both insulin and glucagon
Fat ingestion = no effect on insulin or glucagon
Leptin
Produced by fat tissue
A key hormone for regulating:
- appetite
- satiety
- fat metabolism
- reproductive functions
Influences:
- production and distribution of sex hormones (primary role = priming the body for reproductive success: stimulating appetite and/or fat storage as needed to ensure the body has enough energy on board…
Involved in processes that regulate:
- bone density
- onset of puberty
- immune function
Low Leptin
Interferes with menstruation and fertility
Other signs include:
- Hunger
- Depession
- Low energy
Chronically High Leptin & Inflammation of the Hypothalamus
Can lead to Leptin resistance (receptors unable to read leptin’s signals)
- Results in a vicious cycle of overeating and excessive fat storage
Leptin Sensitivity can be improved by:
- Moderating carbohydrate intake
- Avoiding pro-inflammatory foods
- Getting good sleep
- Limiting fructose intake
- Lowering blood triglycerides (if they are chronically high)
- Avoiding prolonged caloric deficit — if they have been following a very low carb diet for a long period of time, then they may want to experiment with carb cycling to stimulate leptin synthesis
Ghrelin
“Hunger hormone”
- Secreted by the stomach pre-prandially (before eating)
- Main function = keep us from starving by stimulating appetite and increasing reward value of food, and priming the body to utilize the incoming energy
Stimulates growth hormone
Activates areas of the brain involved with learning and memory
CCK (Cholecystokinin)
Peptide hormone
- Produced in the small intestines
- Stimulates secretion of digestive enzymes (from the pancreas) and bile (from the gallbladder) into the intestines to facilitate the digestion of protein and fat, respectively.
- Regulates rate of protein and fat digestion —> slows down intestinal contractions, which slows rate down digestion so that the small intestine can effectively digest proteins and fats from a meal.
— This helps promote satiety…
Cortisol
Belongs to the glucocorticoid family
Produced by the adrenals in response to signals sent from the Hypothalamus via the pituitary glands
Levels usually peak in early morning, influenced by sunlight in the human circadian rhythm
Levels usually diminish in the evening, allowing the sleep-inducing hormone melatonin to rise into prominence in the bloodstream
Healthy Levels of Cortisol
Support the regulation of:
- Energy levels
- Metabolic function
Mobilizes:
- Fatty acids, glucose, and amino acids for use as energy
A critical component to fight-or-flight response is cortisol triggering the conversion of amino acids (ingested or stored) into glucose for quick energy via gluconeogenesis
It is a catalyst for peak performance by increasing:
- Alertness
- Heart rate
- Blood pressure
- Fuel mobilization
Chronic/Excessive Production of Cortisol
- Suppresses immune function
- Has a catabolic effect on lean tissue
- Accelerates the storage of fat (particularly in the abdomen —> where cortisol receptors that promote fat storage are more concentrated)
Chronically high levels are believed to:
- increase appetite, particularly for sugar, by influencing levels of appetite hormones such as leptin, corticotrophin releasing hormone (CRH) and neuropeptide Y (NPY)
Can result in:
- High blood pressure, due to sugar cravings and gluconeogenesis, a state of hyperglycemia (high blood sugar)
Three-fold Stress Response
- Stimulus
— Or stressor, from the environment - Perception
— of the stimulus (example: seasoned vs. novice speaker response) - Response
— on a biochemical level
“It follows that you have a choice in how you perceive stimulus, which will then directly impact your physiological response to this stress…”
“… When a person is able to reframe his or her perception of an environmental stimulus, they gain some control over the involuntary chemical/hormonal elements of the stress response…”
General Adaptation Syndrome
Three-phase process of the stress response (Hans Seyle)
- Alarm
— occurs when stress hormones flood the bloodstream (fight-or-flight response) - Resistance
— immediate & extreme elements of the fight-or-flight response subside, but stress hormones still circulate in the bloodstream at an elevated level, affording heightened cognitive and physical performance
— a person can remain in this phase for days & weeks - Exhaustion
— when the resistance phase continues for too long, the body’s stress coping mechanisms are exhausted:
- elevated cortisol drops
- immune function becomes vulnerable to infection
- brain performance declines
- physical fatigue is prolonged…
Testosterone
Primary male sex hormone
Presides over:
- Muscle growth and recovery
Promotes:
- Physical strength
- Body & facial hair
- Sex drive
- Competitive drive
Women estrogen to testosterone ratio = 2:1
A gradual decline in testosterone is believed to be a major marker of aging for both sexes
Increase in Abdominal Fat in Males Associated with
Declining Testosterone/
Elevated Cortisol
High-insulin-producing, fat-storage-promoting diet creates a negative feedback loop:
- Abundant abdominal fat produce more estrogen than is optimal for men
- Luteinizing hormone (LH), released from the pituitary gland to regulate testosterone production, is disturbed by excess estrogen
— In females, this can throw off normal ovulation cycles
— In men, the interference with LH signaling can cause the testes to produce less testosterone
To improve sex hormone balance:
- First, improve sleep habits
— during sleep, testosterone & growth hormone production are elevated - Conduct brief, intense exercise sessions, which promote a genetically optimal acute elevation of adaptive hormones into the bloodstream
- Moderate carbohydrate intake and insulin production
— to improve insulin sensitivity and normal delivery of testosterone and human growth hormone to target hormones - Maintain optimal Vit-D levels
— primarily through sun exposure; - Eating ample levels of saturated fat, monosaturated fat, and cholesterol
- Avoiding sugary foods that cause glucose spikes and insulin responses
- Obtain adequate zinc from dietary sources, such as shellfish
*Break the cycle of carb dependency, chronic cardio, inadequate sleep, excessive life stress —> can optimize testosterone levels in both males and females…
*In rare cases, low carb/insulin can reduce testosterone levels… this person could experiment with increased carb intake to improve performance without sacrificing health benefits of a diet that optimizes insulin production
Chief antagonist to testosterone
Cortisol
- has strong catabolic properties in its gluconeogenesis role…
Enzymes
Chemical compounds in the body that catalyze biochemical processes
Metabolic Enzymes
Important elements required to regulate metabolic pathways required for energy homeostasis, including the metabolism of:
- Glucose (carbs)
- Amino acids (protein)
- Lipids (fat)
Lipoprotein Lipase (LPL)
Enzyme
- Resides in muscle, heart, fat and lactating breast cells
It pulls from fatty acids in the form of triglycerides from the bloodstream and converts them for use by the cells.
Can actively be elevated or suppressed by exercise, dietary, and sex hormones.
High insulin = high LPL
High estrogen = high LPL
High in female hips during pregnancy and in mammary tissue directly after
High in midsection for men experiencing a decline in testosterone due to:
- a high insulin producing diet
- insufficient sleep
- chronically excessive stress hormone production
- the natural aging process
*(causing “beer belly”)
An overly sedentary lifestyle can suppress LPL function, causing low HDL, exacerbating:
- Risk and severity of heart disease
- Problems associated with diabetes
- Aging
- Hypertension
- Metabolic syndrome
Hormone Sensitive Lipase
Enzyme
- Works inside fat cells to mobilize stored fat (in the form of triglyceride) into the bloodstream (in the form of free fatty acids) for use as energy.
High insulin = suppressed HSL
High estrogen = suppressed HSL
Cortisol’s influence:
- Can mobilize HSL (mobilizing quick energy)
- However, if insulin is high when cortisol released into the bloodstream, cortisol will stimulate LPL - further exacerbating fat storage…
Gut Dysbiosis
Overgrowth of bad bacteria and imbalances between desirable and undesirable bacterial strains
Occurs from:
- Poor dietary habits
- Environmental toxins
- Adverse lifestyle practices (too much stress, not enough sleep, etc.)
Prebiotics
Food for probiotics
Ingestible agents, usually fibers, present in certain foods (or supplements) that nourish the healthy bacteria already living in your digestive tract.
Not digested and absorbed… they travel through the small intestines unscathed and into the colon
Gut flora metabolize them and create nutrients like butyrate (short-chain fatty acid)
Butyrate
Short-chain fatty acid
- main energy source for intestinal cells that line the colon
- boosts production of glutathione (the most important antioxidant in the body)
- communicates with your immune system, telling it to ease off on the inflammation response
- promotes the release of gut hormones like peptide YY that are needed for healthy metabolism
Probiotics
Healthful living organisms present in certain foods, when consumed, take up residence in your digestive tract
Populate the intestinal tract with healthy bacteria
Resistant Starches
Among the best dietary sources of prebiotics
Can’t be digested by enzymes and are not absorbed as glucose
- Because it doesn’t spike blood sugar, it actually lowers the insulin response to a meal you consume
- Boosts the integrity and function of your gut
- Flushes away harmful microbes
- Contributes to satiety
Studies show that it:
- decreases hunger
- helps promote lower body fat
- increase lean mass
- improve thyroid function
- improves sleep
- helps with mental calm
Resistant Starch Sources
Isolated starch sources
- Raw potato starch (most reliable supplement)
- Plantain flour
- Green banana flour
- Cassava/tapioca starch
Other popular sources = Cooked and cooled rice, potatoes, and legumes
Prebiotic Sources
Asparagus
Jerusalem artichokes
Green bananas
Green plantains
Onions
Garlic
Leeks
Red wine
Honey
Whole grains
Legumes
Probiotic Sources
Fermented foods:
- yogurt
- kefir
- sauerkraut
- pickles
- kimchi
- fermented soy products (misu, tempeh)
- kombucha with live cultures
- liquid or capsule supplement
Benefits for Weight and Health in Intermittent Fasting
- Associated with caloric restriction (effective for weight loss)
- Promotes caloric efficiency
- Optimizes hormones responsible for growth, repair, and immune function (since insulin levels are low in the absence of dietary calories)
- Promotes autophagy (cellular “recycling” — cellular repair)
- Improves insulin sensitivity and glucose regulation
- Reduces inflammatory markers and risk factors for metabolic syndrome
- Enables stored body fat to become the dominant energy source — accelerated fat metabolism (gluconeogenesis & ketone burning fulfill the body’s glucose requirements)
Different ways to implement intermittent fasting
- Time restricted eating: window of eating = 4-8 hrs
- OMAD: eating all calories at one meal (or 2-4 hours
- 5-2: eating normally for 5 days of the week, then consuming a small number of calories the other 2 days
- Alternate day fasting: eating normally one day and then skip eating the next day
- Intuitive fasting: eating according to hunger, letting fasting windows vary from day to day
*the best type for you is the one that allows you to get enough energy and nutrients and which you can do comfortably
Brain Derived Neurotrophic Factor (BDNF)
Adaptive agents released during fasting (especially fasted exercise)
Triggers brain stem cells to transform into new neurons
Muscle Regulatory Factors (MRFs)
Adaptive agents released during fasting (especially fasted exercise)
Regenerates muscle tissue and protects it from oxidative damage and degeneration
*intense exercise and fasting has a direct and profound anti-aging effect!
Benefits of Exercising in a Fasted State
- Has a profound anti-aging effect
- Brain derived neurotrophic factor (BDNF)
- Muscle regulatory factors (MRFs)
- Improves insulin sensitivity (benefiting recovery, immune function, reduced disease risk… general health)
- Depleting stored energy makes muscle very receptive to what insulin has to offer for nutrients to replenish and recover
- Improved glycogen repletion and retention (preserving glycogen stores and relying on fat for energy)
Energy Output
- Basal metabolic rate
- Physical activity
- Non-exercise activity thermogenesis (NEAT)
- Thermic effect of food (TEF)
Energy Input
- Macronutrient composition
- Caloric intake
- Nutrient intake
- Meal frequency and timing
Body Composition Recommendations
Male healthy range = 10-25% body fat
Male essential minimum = 3-5%
Female healthy range = 18-30%
Female essential range = 10-16%
*what constitutes an “ideal” body composition for a given individual is a function of genetic influences and their personal goals
Hormones
Chemical messengers that drive every aspect of cellular metabolism
Insulin
Master hormone
Anabolic hormone
Released by the pancreas (when blood glucose rises)
Main Function:
- Regulating blood glucose levels
Presides over the transport and delivery of other hormones
- “Unlocks” cells and allows glucose to be used immediately for energy, stored as glycogen in muscles and liver, or converted into fat and deposited as adipose tissue
- Inhibits lipolysis — the liberation of fat from body fat stores, which is why insulin is considered to be counterproductive when it comes to weight loss
An Insulin Resistant Liver
Is tricked into pumping out more glucose into the bloodstream
— this triggers another insulin dump from the pancreas, exacerbating conditions of oxidation and inflammation, and leading to Type 2 diabetes
Microbiome
Considered a “second brain”
Trillions in the gut:
- facilitate digestion
- produce nutrients and vitamins
- produce neurotransmitters
The “Other 20% of the Body Composition Equation involves:
- Sensible, Primal-aligned exercise
- Adequate sleep
- Good stress management
*if someone is terribly deficient in sleep or stress management, these shortcomings can sabotage the success of someone with excellent dietary habits
Signs your client is fat-adapted
- Able to wake up in the morning and function well for several hours without eating any calories
- Stable energy levels at rest throughout the day
- Elimination of cravings and binges on high-carbohydrate foods
- Improved performance and stabilized energy during prolonged aerobic workouts
