CREATING HEALTH #4: Gastrointestinal Balance

Lecture by Mark Pettus transcribed by Carolann Patterson

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Gastrointestinal Balance: Do you have THE GUTS for Health?

    

 

 

LIFE is comprised of tightly integrated relationships between our Environment [what do we eat, how do we move, what toxins are in our life, how much sleep do we get, how do we resolve conflict and manage stress?]; Gene Epigenome [our unique "Book of Life" which sets our body's on and off switches]and ouMicrobiome [90% of our body is microbial]. We are not locked in to our genes and patterns - everything is modifiable.

Healthy choices in our Environment lead to healthy changes to our gene Epigenome and greater balance in our Microbiome. Everything is connected and overlapping. This approach is central to a Functional approach to your good health. 

How does a Functional-Systems Biology Model differ from the way we are currently looking at our health? Instead of looking at "the leaves" of disease to determine treatment, Functional Biology turns the model on its head and shifts analysis to begin at the roots, to find the root causes. Once we discover the root causes we can change our biology by changing our behavior. Our DNA is more malleable than we think. We are NOT locked in to our genetic legacy. 

Disease [how things appear] - Pre-Diabetes, Diabetes, Obesity, Metabolic Syndrome, Heart Disease, Stroke, Depression, Autoimmunity, Alzheimer’s, Cancer, Autism, ADD, Hypertension.

 

Core Metabolic Imbalances [what drives them] - Inflammation-Immunomodulation, Fight-Flight (HPA axis), Microbiome (Gut-Immune), Detoxification, Hormonal, Insulin resistance 

 

Root Causes [what are their origins] - Gene-Epigenome Environment, Nutrition, Movement Stress Response, Environmental-toxins, Conflict Management Sleep, Social Connection, Traumatic events, Mindfulness, Meaning in Work, Love & Play

We don't get sick overnight. Disease is the accumulation of unhealthy choices, life patterns and events, and exposure to toxins over time. When we determine the root causes of Long Latency Disease [found in the roots], we can prevent disease from happening or make it disappear. 

Our intestines are so much more than just a tube for digestion and absorption.  The gut contents are an inner world that is “outside” the cellular body. Its surface is a frontier of 100 square meters and is only one cell layer thick. Your gut flora are an organ [the microbiome] that contains 10 times more microbial cells than the body has mammalian cells. Our microbiome has 100x the DNA than all of human DNA combined. From a cellular perspective, we are 10% human and 90% microbial. 

Our gut is one cell layer thick. Most of our immune system is attached to the gut on the outside. It is poised and ready to attack threats.

Our gut is one cell layer thick. Most of our immune system is attached to the gut on the outside. It is poised and ready to attack threats.

The most sophisticated immunologic component in our body resides in the gut. A profound neuroendocrine connection exists within the Gut which is considered to be "the second brain" where 90% of serotonin in your body is produced. Our gut is one cell layer thick. Most of our immune system is attached to the gut on the outside, poised and ready to attack threats.

Digestive Disease impacts MILLIONS of Americans:

  • 60-70% Americans suffer from Digestive Disease
  • GERD effects 45-60 million
  • 7-10% Americans experience heartburn at least daily
  • 20% [60 million] experience at least once-monthly
  • Irritable bowel disease [IBS] effects 30-45 million
  • Gallstone disease, 20-25 million
  • Diverticular disease, 20-40 million
  • Celiac is estimated at 3 million, approximately 1:100 [up from 1:133 from 2003 Alessio Fasano study] 
  • Gluten sensitivity is seen in as much as 5-8% of Americans
  • Crohn's Disease, 750,000-1 million
  • Colerectal Cancer is approximately 260,000  

Is your gut trying to tell you something? Yes.

100 million people experience various GI problems e.g. IBS, bloating, gas, reflux, constipation, diarrhea, and crampy pain. Americans spend $3 billion/year on OTC antacids, laxatives, acid blockers and fiber supplements [and some of the most popular prescription drugs used to alleviate digestive symptoms only exacerbate the cause, more on that below]. It is a common reason to seek medical care and a frequent reason for diagnostic testing...so yes, your gut is definitely trying to tell you something. The question is: WHAT is it telling you?

Problems with your gut health can promote and worsen the following conditions:

  • Allergy
  • Asthma
  • Autoimmunity
  • Arthritis
  • Metabolic Bone disease
  • Skin problems
  • Mood disorders
  • Dementia
  • Cancer
  • Inflammation

The Microbiome…it's an evolving story

The microbiome has evolved with humans. These "bugs" have allowed us to survive. The microbiome provides important functions in digestion, immunity, metabolism and detoxification. From a cellular perspective, our body is 10% human and 90% microbial. The gut microbiome in each person contains 100-150 times as many genes as the human gene pool and over 99% of the genetic diversity in our bodies is due to microbial colonization. 70% of the immune system is located in the gut epithelium [outer layer].

Gut microbes can drive appetite. Low Microbial Diversity in the gut drives obesity. Studies show that colonizing germ-free mice with the intestinal microbiome from obese mice led to an increased total body fat despite lack of change to diet.

Dirt is Good for Diversity. Increased diversity within the microbiome is seen with decreased hygiene. Early and diverse exposure to germs is key to a “healthy microbiome.” Reduced microbiome diversity is seen in obesity, IBD, and autism spectrum. 

Diet is a powerful factor that can shift the gut microbiome. There is an increased carbohydrate digesting microbiome in populations with higher carbohydrate [CHO] intake. 

SIBO - Small Intestinal Bacterial Overgrowth

SIBO is the root cause of many GI and systemic problems and is typically associated with carbohydrate intolerance and bloating after eating. It is also associated with:

  • Nausea, diarrhea, constipation

  • Contributes to food allergies
  • Intestinal permeability-systemic inflammation
  • Present in 75% of people with IBS, fibromyalgia, CFS [Chronic Fatigue Syndrome]
  • Eradicating SIBO often resolves symptoms of IBS
  • Breath test is available 

IBS - Irritable Bowel Syndrome

IBS is the most common GI functional disorder diagnosed by gastroenterologists and affects about 5-10% of the population with female predominance of 2-3:1. Its symptoms include abdominal pain, altered bowel function, bloating, mucosal inflammation, exaggerated stress response, increases in plasma pro-inflammatory cytokines. Stress [including early life stress] plays a major role in the onset and exacerbation of symptoms in IBS. It is closely linked to Dysbiosis [alterations, loss of diversity in microbiome], food sensitivities and SIBO [as many as 75%]. It is associated with:

  • GERD
  • Interstitial cystitis [inflammation of the bladder]
  • Fibromyalgia
  • Chronic Fatigue Syndrome
  • Disrupted sleep
  • Rosacea
  • Migraine headaches
  • Restless leg syndrome [RLS]

GERD [Reflux] - do we have it all wrong?

GERD has been thought to stem from too much acid and our approach has been to block acid production [a case of treating the "leaves" not the "root cause"], but with Reflux, there already is LOW stomach acid. Many who have GERD also have SIBO. The diagram below outlines how it works: Low stomach acid leads to bacterial overgrowth + maldigested carbs [from poor quality simple sugars] which create increased gas and pressure, pushing up towards the esophagus while also increasing IAP [Intra-Abdominal Pressure]. As SIBO breaks down the simple sugars [FODMAPS] it produces the gas that increases IAP that allows stomach acid to reflux into the esophagus. 

Reflux is not a result of excess stomach acid. It is driven by LOW stomach acid. Prolonged use of PPI's - Proton Pump Inhibitors, such as Prilosec and Nexium - to alleviate symptoms of Reflux increases low levels of acid needed to properly digest food.

Reflux is not a result of excess stomach acid. It is driven by LOW stomach acid. Prolonged use of PPI's - Proton Pump Inhibitors, such as Prilosec and Nexium - to alleviate symptoms of Reflux increases low levels of acid needed to properly digest food.

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LPS - Lipopolysaccharide

Bacteria produce an endotoxin called lipopolysaccharide [LPS] from shedding their cell walls and induce inflammation. Researchers have found that gut-derived bacterial LPS enters the bloodstream and triggers insulin resistance that typically accompanies type II diabetes. Chronic high-fat [from bad fat] raises LPS levels and sets the stage for metabolic disease. LPS induces Leptin Resistance [the hormone that tells us we’re full].

Intestinal Permeability - Uncontrolled Trafficking of Molecules. How does the barrier break down?

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  • Dietary choices [reference Ian Spreadbury]
  • SIBO
  • Food allergies, lectins
  • Dysbiosis [alteration in the gut, ANTIBIOTICS are the biggest contributor]
  • ACID SUPPRESSION [PPI's not wise for long-term. We need acid to protect us and break down food]
  • STRESS response [causes alterations in the gut]
  • Environmental toxins
  • Medications

...Antibiotics on top of antibiotics - STAT food is neither ethical, nor healthy:

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DIET - no lecture is complete without reference to Ian Spreadbury's research:

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Ian Spreadbury points to the single greatest difference between ancestral and modern life: acellular carbohydratesWheat just ain't what it used to be. 

WHEAT can be viewed as a Triple Threat from:

  • Amylopectin - A high glycemic carb, a simple sugar that propagates an overgrowth of bacteria and yeast
  • Gluten [for some]/gluteomorphins are an opiate-like substance 
  • Fructans - FODMAPs - simple sugars

Ingesting acellular carbohydrates [not from vegetables or legumes] increases inflammation and leads to:

  • Insulin-fueling lipogenesis
  • Insulin resistance in muscle and liver
  • Inhibited capacity to burn fat
  • NF-κB goes up [bad]
  • Increased LPS - Lipopolysaccharides elicit a variety of inflammatory responses and may be a part of the pathology of Gram-negative bacterial infections [bad]
  • Cytokine up-regulation [bad]
  • Leptin resistance [hungry and less energy to move]
  • Poor health and many symptoms [including Periodontal disease]
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STRESS and the GUT 

The Vagus Nerve is the largest nerve. It's a super-highway, central to all our systems and travelling in both directions between the brain and the gut.

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HEALTHY GUT and HEALTHY BRAIN = BALANCE

Mindfulness and balance are associated with healthy gut microbiome.

Depression, auto-immune, fibromyalgia [etc] are associated with STRESS, an UNhealthy gut and intestinal dysbiosis. 

Host genes shape the gut microbiota. 90% of our bodies is not human: it's microbial. Microbes are essential to our health and most of them live in the gut sending out messages to support digestion, immunity, metabolism. When the microbiome is disrupted and out of balance [dysbiosis] messaging to the brain and throughout our body gets mixed up. Big time.

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LEAKY GUT and GLUTEN

Gluten attacks the intestinal tract. Boston Mass General's Alessio Fasano is a gastroenterologist and pioneering researcher whose team discovered Zonulin, the molecule which regulates intestinal permeability, a.k.a. Leaky Gut.

Gluten triggers Zonulin. Over-production of Zonulin has been linked to a series of autoimmune diseases, including Type 1 Diabetes, Celiac Disease and Multiple Sclerosis.

Fasano's research in 2003 demonstrated the prevalence of Celiac Disease in the U.S. to be far higher than previously thought, at a rate of 1 in 133 persons. Currently, 1:100 Americans have Celiac Disease.

Gluten causes Celiac Disease and from this we know that Environment can impact our immune system. It may not just be gluten but other molecules, too, that play a role in digestive disease. WHEAT can be viewed as a Triple Threat from its contents - Amylopectin [a high glycemic carb, simple sugar that propagates an overgrowth of bacteria and yeast]; Gluten [gluteomorphins are an opiate-like substance]; and Fructans [FODMAPs - simple sugars].

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GLUTEN aggrovates the gut and causes Inflammation

When the mucous layer in the intestines is reduced, opportunists can move close to the gut lining, inciting inflammation. Fermentation of plant-based fiber seems to keep the mucous layer intact. So does the presence of peace-keeping microbes such F. prausnitzii.

F.prausnitzii colonizes the mucous layer and produces by-products such as Butyrate [saturated fat is good-health promoting and down-regulates immune response]. Theses short-chain fatty acids seem to have an anti-inflammatory effect by reducing regulatory T cells which in turn control aggressive aspects of the immune system. The absence of F.prausnitzii and other microbes that perform similar functions often correlates with diseases such as IBS and obesity. Some of its relatives - clostridial clusters - have similar properties. [see image below]

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Celiac and Gluten Sensitivity are associated with the following inflammatory problems:

  • Thyroid disease
  • Neurologic diseases
  • Osteoporosis
  • Decreased fertility
  • Recurrent UTIs
  • Autoimmune disease
  • Skin disorders e.g. eczema, rosacea
  • RLS – restless leg syndrome
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The following changes in our modern food supply are linked to chronic complex disease:

  • Sugar and refined grain flours, processed - high glycemic foods with high “carbohydrate density”
  • Fructose from sugar and HFCS [a dose response]
  • Increased processed-seed oils [Omega-6] relative to Omega-3 EFA intake
  • Food sensitivities such as gluten, grains or dairy
  • Insufficient vegetables [phytonutrients-epigenetics]
  • Insufficient fiber [microbiome]
  • Foods contaminated with environmental toxins such as game fish (mercury), non-organic fruits and vegetables with pesticide residues, BPA in plastics, Genetically Engineered foods
The Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. African and European results were exactly opposite.   Firmicutes are   common in depression and obesity and are dominant in t  he European diet and far less present in the African diet.

The Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. African and European results were exactly opposite. Firmicutes are common in depression and obesity and are dominant in the European diet and far less present in the African diet.

The New Frontier will be found in the elegant inter-connections between the gut and all parts of the body. There are a growing number of examples connecting health problems to the microbiome, such as the emerging role of the gut in chronic heart failure. "Lack of mucosal integrity with consecutive local and systemic inflammation and dysfunction in transport proteins may worsen the clinical symptoms of chronic heart failure". [Curr Opin Clin Nutri Metab Care, 2008; 11:632-639]

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REVERSE. It is possible to reverse and un-do the damage caused by disease in the gut by changing our behavior and following the Recommendations of The 5R Model to:

  • Remove
  • Replace
  • Repair
  • Reinoculate
  • Rebalance

REMOVE. 

  • Elimination of disease causing microorganisms [dysbiosis] e.g. SIBO, yeast, parasites. Rx with appropriate agent e.g. Diflucan, Nystatin, Xifaxin. See FODMAPs example below
  • Foods that one may be intolerant to [elimination diet: start with gluten and dairy]
  • Medications that may negatively influence an optimal GI environment [such as PPIs, H2 blockers, NSAIDs, antibiotics, steroids]
  • Stress: how we interpret and respond

 Common FODMAPs include:

  • Fructose: A simple sugar found in many fruits, vegetables and added sugars
  • Lactose: A carbohydrate found in dairy products like milk
  • Fructans: Found in many foods, including gluten grains like wheat, spelt, rye and barley
  • Galactans: Found in large amounts in legumes
  • Polyols: Sugar ALCOHOLS like xylitol, sorbitol, maltitol and mannitol. They are found in some fruits and vegetables, and often used as sweeteners.
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REPLACE. 

  • Stomach acid using apple cider vinegar, Swedish bitters, Betaine HCL tablets 30-60 minutes before meals
  • Digestive enzymes [plant-based], Pancreatic enzymes e.g. pancreas, Similase, GB digestion
  • Choleretics [increase the secretion of bile from the liver], Ox Bile, dandelion root

REPAIR.

  • Nutrient support with whole-foods, minimally processed, e.g. elimination diet or FODMAPS
  • Zinc carnosine [protective]
  • DGL-Deglycerinated Licorice, Slippery Elm
  • Turmeric-Curcumin [will turn off your NfkB and that's a good thing]
  • Glutamine [amino acid] 1,000 mg three times/daily
  • Gelatin rich bone broths that are amino acid nutrient dense e.g. chicken, beef. Recommended reading: Nourishing Broth by Sally Fallon and Kayla Daniels PhD.

RE-INOCULATE.

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  • Administer probiotics from the following three families that have been found to be beneficial for GI function: Bifidobacteria, Lactobacilli, and Saccharomyces.  Ther-biotic by Klaire
  • Administer prebiotics (food that promotes beneficial bacterial growth) such as bananas,    plantains, onions, asparagus and garlic, most vegetable-based fiber
  • Fermented foods like sauerkraut, cabbage, kimchi, beets, yogurt, kefir

RE-BALANCE. 

  • Rest and relaxation-response
  • Adequate sleep
  • Meditation
  • Yoga
  • Tai chi
  • Cognitive behavioral therapy
  • Health coaching

For more "news to use" and the science to go with it, visit The Health Edge: Translating the Science of Self-Care. Not all research slides are shown in this article. To download complete lecture, follow this link to BHS Creating Health Wellness Series.

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Balance.

CREATING HEALTH Lecture #2: Understanding Metabolism

Lecture by Mark Pettus transcribed by Carolann Patterson

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How did the fat switch get turned on? and why isn't it turning off?

This week's Creating Health lecture focuses on Metabolism, Insulin Resistance and Metabolic Syndrome.

The learning objectives of the lecture will be to examine the drivers of Weight Gain, Insulin Resistance and Metabolic Syndrome; the relationship between macro-nutrient content, lipogenesis [the biologic imperative to store fat] and leptin-insulin resistance; and the relationship between Biology and Behavior.

Four essential clinical pearls will emerge from tonight's lecture. Take note! 

  1. Calorie restriction decreases metabolic rate, enhances hunger and reduces the drive to move. "Eat less-do more" is not a successful or sustainable strategy.
  2. Different macro-nutrients produce different effects in thermogenesis, hormone regulation, and satiety.
  3. Quality of calories is MUCH more important than quantity
  4. The biologic goal is to reduce leptin and insulin resistance.

Last week I showed the image of "McPaleo Man" to illustrate "Health as a byproduct of gene-environment compatibility." There is a growing incompatibility between ancestral gene programming and modern 21st century lifestyle.

Healthy living happens in the healthy choices we make that align our modern life with our genes. Just because we are genetically pre-disposed to a condition does not mean we are prisoners of our genes.

 

How does a Functional-Systems Biology Model differ from the way we are currently looking at our health?Instead of looking at "the leaves" of disease to determine treatment, Functional Biology turns the model on its head and shifts analysis to begin at the roots, to find the root causes. Once we discover the root causes we can change our biology by changing our behavior. Our DNA is more malleable than we think: we are NOT locked in to our genetic legacy.

Leaves: Disease [how things appear] - Pre-Diabetes, Diabetes, Obesity, Metabolic Syndrome, Heart Disease, Stroke, Depression, Autoimmunity, Alzheimer’s, Cancer, Autism, ADD, Hypertension

Stem: Core Metabolic Imbalances [what drives them] - Inflammation-Immunomodulation, Fight-Flight (HPA axis), Microbiome (Gut-Immune), Detoxification, Hormonal, Insulin resistance 

Soil: Root Causes [what are their origins] - Gene-Epigenome Environment, Nutrition, Movement   Stress Response, Environmental -toxins, Sleep   Social Connection, Traumatic events, Conflict Management   Mindfulness, Meaning in Work, Love & Play

Let's set the stage with International Data from World Health Organization & US DHHS, NIH, NIDDK  

Global Problem [2005]

  • 1.6 billion adults overweaight [age 15+]
  • 400 million adults obese
  • 20 million children under 5 overweight

Current Global Trends - by 2015

  • 2.3 billion adults will be overweight
  • 700 million will be obese

US Data: Fast Facts from the National Health and Nutrition Examination Survey [2009-2010], National Institute of Diabetes, Digestive & Kidney Diseases [NIDDK]

  • More than 2 in 3 adults is overweight or obese
  • More than 1 in 3 adults is obese
  • More than 1 in 20 adults is extremely obese
  • About 1/3 of children adolescents (6-19) is overweight or obese
  • More than 1 in 6 children is considered obese
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How do we get FAT?

The prevailing view of "how do we get fat" oversimplifies. While there is some truth, it is not entirely accurate when it states:

  • Obesity occurs when a person consumes more calories from food than he or she burns. National Institute of Health, 2008
  • Overweight is the result of caloric imbalance (too few calories expended for the amount of calories consumed) and is mediated by genetics and health. US Surgeon General, 2008

Weight gain is more than just "calories in, calories out" and it is not caused by genes. We get fat through the choices we make:

  • Not exercising at all or exercising the “wrong” way [i.e, continuous tread mill isn't effective]
  • Working indoors, not being outdoors [hunting-gathering]
  • We move less - Walking less, driving more
  • Poor diets, loaded with processed food [See what American eats in the Top 20 list below]
  • Eating poorly, unethically raised chickens and meats [their stressful environment passes on to us]

Top 20 Sources of Calories in the American diet [2013] - illustrates dietary choices in America  

We consume more calories than we ever did before and they are not quality calories.

We consume more calories than we ever did before and they are not quality calories.

  • Grain-based desserts (138)
  • Yeast breads (129)
  • Chicken & chicken mixed dishes (121)
  • Soda/energy/sports drinks (114)
  • Pizza (98)
  • Alcoholic beverages (82)
  • Pasta & pasta dishes (81)
  • Tortillas, burritos, tacos (80)
  • Beef & beef mixed dishes (64)
  • Dairy desserts (62)
  • Potato/corn/other chips (56)
  • Burgers (53)
  • Reduced-fat milk (51)
  • Regular cheese (49)
  • Ready-to-eat cereals (49)
  • Sausage, franks, bacon & ribs (49)
  • Fried white potatoes (48)
  • Candy (47)
  • Nuts/seeds & nut/seed mixed dishes (42)
  • Eggs & egg mixed dishes (39)

In addition to poor dietary choices, the ongoing dietary recommendation to reduce fat intake is not making Americans skinnier, or healthier. In fact, just the opposite. The charts below show the most significant change noted in the growing gap between increased carbohydrate consumption and decreased fat consumption and its correlation to growing obesity rates:

Don't blame butter for obesity. Crisco oil replaced butter, lard and tallow, thanks in part to Ancel Keys' research [see below]. Proctor & Gamble's Crisco was the leading sponsor of the American Heart Association campaign to reduce fat. Studies later revealed substituting polyunsaturated vegetable oils for saturated fats increased cardiovascular risks and deaths from all causes.

The New York Times poses a provocative question: “Are we fat because we eat too much or do we eat too much because we are fat?” 

The pendulum is starting to swing towards how certain foods we eat interfere with our biology, producing excess Insulin and Leptin.

There is no obesity gene. There is no diabetes gene. The growing public health problem of obesity and diabetes is not driven by genes. The quality of the food we choose to eat impacts our weight. Food composition affects metabolism.

Different foods produce different changes

  • in thermic effect [this is your metabolism. Fats produce higher metabolic rate];
  • in direct hormonal responses [Fat lowers insulin/carbs raise insulin. Fat lowers Leptin/Carbs raise Leptin];
  • in gene expression patterns [Epigenetic response - foods impact our Book of Life. Environmental factors need to change so that the On/Off switch can turn off];
  • in the microbiome [drivers of hunger have little to do with calorie counting].

Less Carbs and More Fat, please. TEE [Total Effect of Exercise] differed by approximately 300 kcal/day. People on the low-carb + high-fat diet burned 300 kcal/day more than those in the low-fat + high-carb group, an effect corresponding with the amount of energy typically expended in 1 hour of moderate-intensity physical activity.  Just goes to show: 

A calorie is not a calorie…poor quality food causes a metabolic shift so that our behavior becomes a consequence of our biology. If we improve the quality of the food we eat, we change the outcome. Poor dietary choices lead to Obesity, Diabetes and Metabolic Syndrome...

What is Metabolic Syndrome? Metabolic syndrome is not a disease in itself. It is a group of risk factors - high blood pressure, high blood sugar, unhealthy cholesterol levels and abdominal fat associate with the following readings [Source: A.H.A]:

  • Waist Circumference > 35” in women and > 40” in men
  • BMI > 30 (= obese)
  • Elevated blood pressure: > 130/85
  •  High triglycerides: > 150 mg/dL
  •  low HDL: < 40 mg/dL men, < 50 women
  • Elevated fasting glucose: >100 mg/dL

The National Health and Nutrition Examination Survey (NHANES) 2003-2006, studied more than 3400 adults over age 20 and discovered the overall prevalence of Metabolic Syndrome in 34% of those studied. Metabolic Syndrome increased with advancing age and weight and there is a higher prevalence of Metabolic Syndrome in Black and Mexican American females.

What are the consequences of Metabolic Syndrome? Metabolic Syndrome is prevalent in 34% of Americans aged 20+ and can lead to the following: 

  • Type II Diabetes
  • CVD/CAD
  • Dementia
  • Stroke
  • PCOS and infertility
  • Fatty Liver [NAFLD] see below
  • Breast, colon, prostate & other cancers
  • Psoriasis, rheumatoid arthritis, gout

NAFLD [Non-Alcoholic Fatty Liver Disease] was not described until 1980 and has grown to become one of the most common diseases in America present in 45% of all Latinos; 33% of all Caucasians; and 25% of all African Americans. 5% of total cases progress to NASH [Non-alcoholic SteatoHepatitis, liver inflammation and damage caused by a buildup of fat in the liver]. 25% of NASH cases progress to Cirrhosis [chronic liver damage leading to liver failure]. NAFLAD is 100% preventable.

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Among adults with type 2 diabetes, there was an estimated 1.6-fold increased prevalence for cancers of all sites among men and a 1.8-fold increase among women who reported being diagnosed with diabetes 15 or more years ago compared with those reporting diabetes diagnosis less than 15 years ago. Diabetes Care Jan 2013.

For breast cancer, 1.5–2.4 risk comparing women with highest levels of insulin to normal levels. Journal of the National Cancer Institute.

 

Time covers

That's Ancel Keys on the left. He was an expert on Nutrition in the 1950's and advised the nation that "Fat is Bad." 64 years later butter can take its revenge...and so can John Yudkin...

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This is John Yudkin. At the same time Keys was administering nutritional "liposuction" to an entire nation, Yudkin was banished for calling attention to sugar as THE issue, not fat. Yudkin could not get published until 1972 and his book Pure White and Deadly was largely forgotten until Robert Lustig's ground-breaking lecture Sugar: The Bitter Truth brought it to the forefront when hailing Yudkin's work as "prophetic".  Forty years after his book was finally published, we're wising up to the bitter truth about sugar...

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Consuming fructose-sweetened, not glucose-sweetened beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. "Fasting plasma glucose and insulin levels increased and insulin sensitivity decreased in subjects consuming fructose but not in those consuming glucose."

“Dietary fructose specifically increases DNL, promotes dyslipidemia, decreases insulin sensitivity, and increases visceral adiposity in overweight/obese adults.” Stanhope KL et al. Journal of Clinical Investigation. 2009 May 1; 119(5): 1322–1334

 

 America sure stand outs. The US is THE world leader in...

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We've covered Sugar and Fat, let's move on to Carbohydrates [CHOs]

Ian Spreadbury points to the single greatest difference between ancestral and modern life: acellular carbohydrates. Wheat just ain't what it used to be. 

Carbohydrate density isn't the lightest subject, but the grid below illustrates the carbohydrate choices we make. Stay away from those Rice Cakes!

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Leptin - tells you you're full

Leptin is the appetite hormone. Many obese people appear to become resistant to Leptin. A healthy Leptin function signals satiety in the brain [hypothalamus] and promotes a “readiness” to move.

Disrupted Leptin signalling causes Leptin Resistance which leads to weight gain, hard-to-control hunger, and a deep desire to minimize activity. Inflammation is associated with Insulin Resistance. Insulin Resistance is associated with Leptin Resistance.

Fructose wasn't always available everywhere in the world 24/7. It was only available at harvest and was necessary "survival" trigger to induce Insulation Resistance in order to store fat through the winter. Fructose stimulates weight gain. We have evolved to be rewarded for caloric-dense sugary fat foods as part of survival, an adaptation challenged in modern times.

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Kalle et al. Am J Clin Nutr; 2007:851:1417-27

Kalle et al. Am J Clin Nutr; 2007:851:1417-27

Different carbohydrates produce unique genomic responses:

High-Glycemic Carbs [macronutrients]: Dozens of genes switched ON as 62 genes regulate increased inflammation, stress, and immune responses.   

Switch to Low-Glycemic Carbs [beans, legumes]: Same genes are silenced. Genes regulating insulin production are switched OFF

 

The Microbiome…an evolving story

The microbiome has evolved with humans to allow survival. It provides important functions in digestion, immunity, metabolism and detoxification. These "bugs" have allowed us to survive. From a cellular perspective, our body is 10% human and 90% microbial. The gut microbiome in each person contains 100-150 times as many genes as the human gene pool and over 99% of the genetic diversity in our bodies is due to microbial colonization. 

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Gut microbes can drive appetite. Low Microbial Diversity in the gut drives obesity. Colonizing germ-free mice with the intestinal microbiome from obese mice led to an increased total body fat despite lack of change to diet.

Dirt is Good for Diversity. Increased diversity within the microbiome is seen with decreased hygiene. Early and diverse exposure to germs is key to a “healthy microbiome.”  

 

Increased carbohydrates [CHO] digesting microbiome in populations with higher CHO intake. Reduced microbiome diversity is seen in obesity, IBD, autism spectrum. 

Diet is a powerful factor that can shift the gut microbiome. 

70% of the immune system is located in the gut epithelium.

 

Now that we've explored why we get fat, how can we get "Un-Fat"?

Move More - Motion is the Lotion! 

  • HIT [High Impact Training], Resistance training, and dance
  • Muscle as a metabolic engine
  • Cortisol, ­endorphins and dopamine
  • Positive Epigenetic effects on reducing  inflammation, increasing insulin sensitivity and energy efficiency
  • Enhanced strength, resilience, balance, concentration, mood
  • Decreased cardiovascular disease, diabetes, cancer risk
  • Longevity and quality of life profoundly enhanced

 Stress Less 

  • Meditation, prayer, relaxation response, guided imagery, yoga, tai chi, biofeedback, gratitude journal 
  • HRV-HeartMath
  • Decreased cortisol, flight-fight response, BP
  • Increased parasympathetic tone
  • Improved mood, concentration, pain tolerance, resilience
  • Positive epigenetic effects on inflammation, insulin sensitivity and energy efficiency e.g. mitochondrial health
  • Decreased cardiovascular risk
  • Enhanced neuro-plasticity [our brains are bendy]

Sleep. It's not a luxury. It's a Necessity.

We used to be a dark planet. Now we've got our lights on all the time. We're sleeping less. Sleep loss leads to weight gain. In animals, disruption of circadian rhythm precedes obesity. In humans, night shift work increases BMI by 15% and risk of obesity by 40%

  • Disrupted Sleep-Loss of entrainment [see below for best strategy]
  • 15% Americans experience chronic insomnia
  • 1 out of 3 has sleep disruption on one or more nights each week
  • Major risk factor for many chronic complex diseases
  • Neuro-endocrine-immune disruption
  • Sleep hygiene
  • Obstructive sleep apnea
  • Avoid pitfalls of sleeping medications
Zeitgebers "Time Givers" are external cues that drive circadian rhythms. Light, ambient temperatures, social interactions, exercise and meal timing are all known "Time Givers"

Zeitgebers "Time Givers" are external cues that drive circadian rhythms. Light, ambient temperatures, social interactions, exercise and meal timing are all known "Time Givers"

Try new strategies to enhance metabolic efficiency and to reduce insulin-leptin resistance. Approach it from all angles:

  • Quality of calories trumps quantity of calories
  • Cut – reduce sugar-fructose in all its forms
  • For obesity, insulin resistance and diabetes, eliminate poor quality carbs and introduce healthy fats
  • Whole grains trump refined grain flours, and carbohydrate-dense processed foods 
  • Reduce omega-6 containing oils, replacing them with healthy fats e.g. extra virgin olive oil, fatty fish e.g. salmon, mackerel, sardines; grass-fed butter and coconut oil; lard, ghee, avocados, nuts and seeds
  • Pasture-raised eggs are nutrient dense and a great value
  • Consume pasture-raised meats, shellfish, organ meats
  • [Organic] Dairy is good provided you are not intolerant and don't have allergies. Fermented yogurt, kefir
  • Coconut Oil: Lauric acid; MCTs [medium chain triglycerides], gut permeability improved
  • Gut health-microbiome: Elimination trial; pre-probiotics; digestive enzymes
  • Motion is the lotion
  • Meditation: Lower stress response e.g. meditation, HRV
  • Circadian rhythm/entrainment – sleep strategies

Recommended Reading - keep up to date on latest research

For more "news to use" and the science to go with it, visit my website The Health Edge: Translating the Science of Self-Care. To download complete lectures follow this link to BHS Creating Health Wellness Series.