From Dr. Weil's newsletter: "Dr. Jonny Bowden, "The Rogue Nutritionist," has a reputation for carefully researched - and sometimes rather blunt - opinions on diet and health. He's written a fascinating piece that explains in simple, direct terms how and why the body burns fat. If you think weight loss is just a matter of counting calories, prepare to be surprised.
The Editors at DrWeil.com
Have you ever wondered how your body actually burns fat?
Years ago a popular health magazine decided to try to answer that same question with a novel approach. They looked at how people actually gain weight, reasoning that if we knew all the “tricks” to gaining weight, we could learn what not to do if we wanted to stay lean.
So they followed around a bunch of Sumo wrestlers whose job requires them to maintain enormous stores of body fat. Whatever it is they were doing, that’s exactly what we shouldn’t do.
Now Sumo wrestlers gain weight for a number of reasons, and genetics certainly plays a role, but what they did eating-wise is the thing we want to pay attention to, because it’s ultimately going to teach us something about how to burn fat.
Here’s what the Sumo guys did...
They worked out a bit. They lazed around. They worked out some more. They took a nap. And then, at the end of the day, they ate their one meal, a veritable Roman orgy of food that would make the buffet at the Bellagio in Vegas seem skimpy. Shortly after this multi-thousand calorie feast they’d go to bed for the night.
Okay, folks, what can we learn from this?
One reason this technique is so effective for weight gain is that it mobilizes every fat-storing mechanism we have in our body. I’ll explain how in a moment...
The main point here is that if you want to burn fat instead of store it, you have to learn how to turn off your fat-storing mechanisms, and instead turn on what I like to call your “fat-burning switch.”
Needless to say, the fat-burning switch on a Sumo wrestler doesn’t get much “on” time.
So here’s the biochemistry behind the Sumos’ weight gain...
When you eat a big meal—which is inevitably loaded with carbohydrates—it sends your blood sugar soaring. The body immediately releases a hormone (insulin) whose job it is to wrangle that sugar and get it out of the bloodstream where—if it were to stay elevated for very long and if that were to happen frequently—it would do some serious damage.
Insulin escorts sugar into the cells. When the muscle cells don’t need it, it goes into the fat cells. No wonder insulin is also known as the “fat-storing hormone.”
Insulin does its work with the help of an enzyme called lipoprotein lipase (LPL), which is kind of like the “fat-storing enzyme.” LPL takes triglycerides from the bloodstream, cleaves them into smaller parts (called fatty acids), and then promptly helps store these fatty acids in your fat cells.
In the Sumo scenario there are plenty of triglycerides to break up and store, because he just ate a high-carb meal which not only increases triglycerides but also drives insulin levels up.
It gets worse.
Once insulin is riding the seas of the bloodstream, it effectively locks the doors to the fat cells. They won’t open up and release their bounty (that is, you won’t burn fat) until insulin levels come back down. Of course, the more you continue to eat that same high-carb diet, the less your insulin levels go down.
That’s the (very oversimplified) biochemistry, and it works that way whether you’re an audience member of theEllen show or you’re a professional Sumo wrestler.
And now to our question: How do you burn fat?
You do the exact opposite of everything I just said, and here’s why...
Insulin has a sister hormone, and its name is glucagon. It’s probably something you’ve never heard of before, but it’s a critical component of your fat-burning biochemistry.
When blood sugar is low, and you need more energy, and food isn’t available, glucagon is secreted. Its purpose is the exact opposite of insulin’s. Glucagon goes into the cells and causes fat to be released. And it does so with the help of a fat-burning enzyme called hormone-sensitive lipase (HSL).
Much like glucagon is the “opposite” of insulin, HSL is the “opposite” of LPL, the fat-storing enzyme we spoke of earlier. HSL breaks down triglycerides (the form of fat stored in your cells) into fatty acids and glycerol, so as they travel around the bloodstream they can be burned for energy or excreted. This glucagon-HSL axis is what I call the “fat-burning switch.”
Working backwards, we can see the obvious: Fat burning (and weight loss) won’t take place unless the fat-burning switch (glucagon/ HSL) is turned on. The fat-burning switch is in the “off” position as long as insulin levels are high. Insulin levels are high whenever blood sugar is high, and blood sugar is typically high in response to high-carbohydrate meals.
Hence the solution to the problem of how to burn fat is pretty simple. Keep blood sugar in a nice, moderate range where it won’t trigger excess insulin. By keeping blood sugar (and insulin) down, you allow glucagon/HSL—the fat-burning switch—to do its magic.
If you want to trigger your fat-burning switch, you have to learn to eat in a way that won’t trigger excess insulin. Fortunately, that isn’t that hard to do.
A diet composed mainly of what I call “The Jonny Bowden Four Food Groups” is a good place to start.
What are those “Four Food Groups”?
Food you can hunt, fish, gather, or pluck.
Now that’s a prescription for healthy living and also one that’s pretty much guaranteed to flip your fat-burning switch to the “on” position!
Jonny Bowden, PhD, CNS aka “the Rogue Nutritionist”™
P.S. Due to the overwhelming response I’ve received about this cellular switch that can turn you into a fat-burning machine, I recently put together an exposé that demonstrates EXACTLY how to do this yourself.
Folks, nobody is really talking about this, but it’s something you MUST know if you want to burn fat AND keep it off for good. The dirty little secret is that slightly over 1 in 3 people have this switch turned off leading to excess fat accumulation.
So, sit back, relax and go watch this exposé right now as I am not sure how much longer I’ll have it up."
A new study from Penn State is dispelling the myth that exercise can aggravate hot flashes. In fact, they found it does "just the opposite in a group of women who reported "mild to moderate" menopausal symptoms. The 92 women who participated in the study wore accelerometers to monitor their physical activity, as well as monitors to measure skin conductance, which varies with the moisture level of the skin. Each woman also recorded her own hot flashes. After 15 days of gathering data, the researchers compared the women's reports with results from the monitors. The study team defined a "true" hot flash as an event that was reported by a woman and recorded by her monitor within five minutes of each other. The investigators found that the average woman in the study experienced fewer hot flashes after exercising, although they reported that overweight and less fit women noticed the smallest reduction in symptoms. They added that it's too soon to say whether diet and exercise to lose weight would cut down on hot flashes but suggested that more study is warranted."
Eating fish refularly is a great way to add Omega 3 fatty acids in to the diet in accordance with a proper anti-inflammatory diet. However, some fish don't make the grade as far as health goes. Andy Weil spells this out for us below. Thanks Dr. Weil!
Dr. Maltz earned a Medical Degree and Master in Public Health from the University of Texas Medical Branch (UTMB) in Galveston, TX. She completed a combined Internal and Preventive Medicine Residency at UTMB in June, 2011. She then completed a 2-year Integrative Medicine Fellowship at Stamford Hospital in Stamford, CT, during which she simultaneously underwent an intensive 1000-hour curriculum created by The University of Arizona Integrative Medicine Program founded by Dr. Andrew Weil.