3. 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.
4. How Fat is Stored
Take a meal containing a piece of bread,
baked potato, chicken, and dessert
= simple carbohydrates, starches, fat, sugar
Glucose flows through the bloodstream, to the
liver, and is then allocated for your body’s
energy needs at that moment.
5. 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
6. 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-term
energy storage components: fats
- Released into blood, deposited in fat tissues
8. 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)
9. 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
10. 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
11. “Richard Branson, what is
your productivity secret?”
“Working out gives me 4
extra hours of productive
work a day”
12. One New York City Psychiatrist
takes his patients for a run during
their hour with him.
“Same results as Prozac.”
13. 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
14. One Solution by Author
Tim Ferriss
Work out four times a
week, for 30 mins each
Exercise until
exhaustion
Ex) Squat extremely
slowly until you can’t
squat any more
15. 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.
16. Note: Correcting nutritional
deficiencies or enhancing the
body with vitamins (such as B-
complex) can improve athletic
performance (endurance, speed,
calmness, agility)
Source: Dr Eric Braverman M.D.
33. “As for changing pig weights, it is usually
carried out by changing fibre levels. If we need
to get our sows to slim down, we will up the
level of “filler” in the diet (higher fibre).
When sows get ready to give birth, they need
to bulk up a little bit, so we feed a ration that
replaces high fibre with more energy (corn).”
-Stewart Skinner, 5th generation pig farmer
Guelph, Ontario @modernfarmer
36. 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.
37. 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
43. ✤ 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
45. 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)
47. 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.
48.
49. 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.
50. 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.
51. 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 excess
of calories causes our “aging” genes to be activated.”
Dr Gabriel Cousens MD
53. 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
54. Digestion: Probiotics
A good quality probiotic add “good bacteria” to body
•Helps digest food
•Probiotics help improve mineral absorption, meaning satisfying
body’s cravings for nutrients
•Ex) Natren Healthy Start System or E3 Probiotics
•Fermented foods: sauerkraut, kimchi, kefir, kombucha...
55. 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.
56. 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.
57. 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.
58. 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 to
restore your stores of enzymes, and aid digestion.
62. 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
63. 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
64. 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
67. Stanford Professor of Neurology
Robert 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.”
68. 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
70. 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).
71. 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.
72. 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.
73. 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.
74. MSG is almost never labelled as
such 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.
76. 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 don't know
they have the condition, according to the American Association of
Clinical Endocrinologists.
✤ "The thyroid gland controls your body's 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 you're suffering from hypothyroidism
by running a blood test.
77. Stress
✤ Stress may contribute to abdominal fat, according to
several studies, including a recent one at the
University of California, San Francisco. "When you're
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.
78. 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.
81. 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
82. Sample size:
100 patients
✤ Source: Dr Hugh Riordan M.D., Dr James Jackson PhD
