if you’re killing yourself to lose weight in the gym and ... · obese people can maintain stable...
TRANSCRIPT
If you’re killing yourself to lose weight in the gym and dieting, you’re killing your metabolism
too.
Obese people can maintain stable weight loss
• Study shows that if an overweight person is able to maintain an initial weight loss – in this case for a year – the body will eventually accept the new weight
• Brain hormones adjust to a new set point
European Journal of endocrinology 2016
Always Hungry?
• Obesity patterns remain at historic highs
• Despite 40-year focus on low-calorie, low-fat diets
• Counting calories rarely produces lasting weight loss:
• Usually causes suffering and shame
• Implies no self-control
Always Hungry? By David Ludwig, MD, PhD
Always Hungry? (cont’d)
• Breakthrough – the process of becoming fat makes us overeat
• Tame “hunger fat”
• Fat cells are sucking up and storing too many calories, leaving too few for the rest of the body
Always Hungry? By David Ludwig, MD, PhD
Always Hungry? (cont’d)
• Brain perceives low-energy resources and releases starvation response (eat more, slow metabolism)
Always Hungry? By David Ludwig, MD, PhD
Always Hungry? (cont’d)
• Insulin – the ultimate fat-cell fertilizer
Always Hungry? By David Ludwig, MD, PhD
Always Hungry? (cont’d)
• Stress, sleep deprivation, sedentary causes fat storage
• Processed carbs overstimulate fat cells
Change what we eat, not how much
Always Hungry? By David Ludwig, MD, PhD
Resistant starch
• Improves metabolism
• Increase insulin sensitivity
• Improves blood sugar
• Increases fat burning
• Reduces fat storage in your cells
• Optimize your gut flora
• Digested only by the good bacteria in your gut (prebiotic)
• “Resists” digestion and doesn’t spike blood sugar or insulin
Resistant starch for a healthy gut
• Resistant starch:• Beans, whole grains, rice, potatoes – high in amylase
• Passes through stomach and small intestine
• Doesn’t enter bloodstream
• Food your microbes – prebiotics
• Build up butyrate:• Short-chain fatty acid
• Primary energy source for cells of large intestines (cell membrane)
• Inhibits cytokines
• Makes colon inhospitable place for cancer
Genetically engineered salmon approved for consumption
Federal regulators approved genetically engineered salmon as fit for consumption, making it the first genetically altered animal to be
cleared for American supermarkets and dinner tables
NYTimes, Nov 19, 2015
A genetically engineered salmon from AquaBountyTechnologies, rear, with a conventionally raised sibling roughly the same age.Credit Paul Darrow for The New York Times
New study finds organic diet for one week drops pesticide levels by 90 percent in adults
• RMIT University study published in Environmental Research: organic diet for just one week significantly reduced pesticide exposure in adults
• Study found – urinary dialkylphosphates (DAPs) measurements 89% lower when they ate an organic diet for seven days compared to conventional diet for the same amount of time
New study finds organic diet for one week drops pesticide levels by 90 percent in adults (cont’d)
“A lot of these agents were initially developed as nerve gases for chemical warfare, so we do know that they have toxic effects on the nervous system at high doses. Conventional food production commonly uses organophosphate pesticides, which are neurotoxins that act on the nervous system of humans by blocking an important enzyme. Recent studies have raised concerns for health effects of these chemicals even at relatively low levels. This study is an important first step in expanding our understanding about the impact of an organic diet.” – Dr. Liza Oates
New Nutrition Label
New label by July 26, 2018
• Serving sizes – reflects what people currently eat, not what the company deems reasonable
• Calories – total calories now highlighted in huge letters
• Added sugars – measured in both grams and as a percent daily value
• Multi servicing products – two columns to indicate per serving and per package calorie and nutrition information
• Odd-sized packages – all considered one serving
• Sodium and dietary fiber – based on 2015-2020 dietary guidelines
• Vitamin D & K – percent daily values and gram amount
• Vitamin A & C – no longer required on labels
• Fat – total fat, saturated and trans fat
• Percent daily value – more streamlined
Are we at a crossroad?Not so effective….
Dysbiosis + Obesity“We don’t think the bacteria
are directly making the mice
eat more, but the
bacteria are causing
low-grade
inflammation, which
causes insulin
resistance.”
The environment within: how gut microbiota may influence metabolism and body composition
Diabetologia Vol. 53 Issue 4
Dysbiosis +
Poor Diet
=
Insulin Resistance
The environment within: how gut microbiota may influence metabolism and body composition
Diabetologia Vol. 53 Issue 4
“Seeking an inflammatory factor causative of the onset of insulin resistance, obesity, and diabetes, we have identified bacterial lipopolysaccharide (LPS) as a triggering factor.”
Metabolic endotoxemiainitiates obesity and insulin resistance
Diabetes. 2007 Jul;56(7):1761-72. Epub 2007 Apr 24
The gut immune system and Type-1 diabetes
• Intestinal walls of people with type-1 diabetes found to be more permeable than those without type-1 diabetes
• Those with type-1 diabetes – intestinal immune system seems to be more active due to inflammation
Vaarala O. Ann N.Y. Acad Sci. 2002 Apr;958:39-46
Human Intestinal Microbiota and Type-1 diabetes
• Gut inflammation and permeability also likely accompanied by changes in gut microbiota
• Alterations in gut microbiota may explain the increased gut permeability, inflammation and immune dysfunction in type-1 diabetes
Vaarala O. Curr Diab Rep. 2013 Oct;13(5):601-7
Antibiotics Raise Diabetes Risk via Gut Microbiota• U.S. researchers: People who take multiple courses of antibiotics face
increased risk of developing both type-1 and type-2 diabetes through alterations in gut microbiota
• Risk was increased by 37%
European Journal of Endocrinology online, March 24, 2015
Antibiotic use tied to diabetes risk
• Those who filled two to four prescriptions had 23 percent higher risk for diabetes
• Those who filled five or more had 53 percent higher risk
• Scientists suggest that antibiotics may disrupt gut biota, causing changes in insulin sensitivity and glucose tolerance, which can lead to diabetes
Journal of Clinical Endocrinology & Metabolism, Sept 2015
Artificial sweeteners disrupt body blood sugar controls
• Sweeteners alter microbiome
• The different mix of microbiomes changes the metabolism of glucose causing levels to rise higher after eating and to decline more slowly than otherwise
• Big 3:• Saccaharine
• Sucralose
• Aspartame
Journal Nature, Sept. 2014
Artificial sweeteners induce glucose intolerance by altering the gut microbiota• Recent study of mice and people suggest that saccharin interferes
with gut’s microbial community, initiating metabolic changes associated with obesity and diabetes
• Saccharin-fed mice on a high-fat diet – resulted in impaired glucose metabolism in five weeks
• Mice fed glucose-laced water – normal metabolism
• Researchers compared 40 people who ate artificial sweeteners and 236 who did not – those consumed artificial sweeteners more likely to have impaired glucose metabolism
J. Suez et al. Nature. Published online Sept. 17, 2014
Metabolic effects of non-nutritive sweeteners (NNSs)• Consumption of NNSs increased risk to develop:
• Obesity
• Metabolic syndrome
• Type-2 diabetes
Pepino MY. Physiol Behav 2015
Metabolic effects of non-nutritive sweeteners (NNSs) (cont’d)• NNSs interfere with learned responses that contribute to control
glucose and energy homeostasis
• NNSs interfere with gut microbiota and induce glucose intolerance
• NNSs interact with sweet-taste receptors expressed throughout the digestive system that play a role in glucose absorption and trigger insulin secretion
Pepino MY. Physiol Behav 2015
Artificial Sweeteners
• Sugar substitutes may cut calories but no health benefits for individuals with obesity
• Study suggests that bacteria in the gut may be able to break down artificial sweeteners, resulting in negative health effects (glucose management)
Applied Physiology, Nutrition, and Metabolism. 2016
Eat Food
Cells Resist Insulin
Make Insulin
Sugar Stores As Fat
Feel Tired & Hungry Insulin
Resistance
Targeting Insulin Resistance
Visceral Fat
Inflammation
Glucose Toxicity
Lipotoxicity
Testosterone
Growth Hormone
Low Carbohydrates
SGLT2-I
Exercise
Non-surgical Weight Reduction
Bariatric Surgery
Very Low Calorie Diet
Metformin
TZDs
Insulin
InsulinSensitivity
High Dose Salicylates
Hamdy O. Joslin Diabetes Center, 2014
21st Century Health Problems:Carbohydrate Intolerance & Glucose Toxicity
• Over consumption of sugars and low quality carbohydrates.
• Leading to the development of glucose toxicity and chronic illness well before Diabetes.
• Nearly 60% of the population is predisposed to carbohydrate intolerance.
• Without a solution, this national epidemic will continue to grow.
Glycemic Dysregulation If you eat too much or eat too many sweets your blood sugar will shoot up quickly and then drop down precipitously. On the way down your adrenal glands make cortisol to keep your blood sugar stable
Glucose requirements
Blood sugar spikes INSULIN rushes
to store excess
Hunger begins
Insulin continues unopposed
ADRENALS must “catch”
Fat
Cortisol
This is where many of our patients live
Blood Sugar Level
Healthy blood sugar range
Remaining blood sugar from previous meal
Sugar is rapidly absorbed into your bloodstream, causing blood sugar spike
Pancreas pumps insulin into the blood in an attempt to bring blood sugar back to proper range
Due to high amount of sugar, pancreas overestimates how much insulin to pump into the blood. Result: too much sugar is removed from the blood, causing blood sugar crash
You eat a sugary meal
30-60 mins. later
Time
Diabetes
ReleaseBlood glucose
IL-1
Multiple times
Monocytes transform into macrophages (in pancreas)
Ultimately
Beta cells
Atherosclerosis
Endothelial cells
Glucose
ATP + superoxide free radical
NF-κB
Atherosclerosis
Cutting sugar rapidly improves heart health markers
• Obese children who cut sugar from their diets saw improvements in markers of heart disease after just 9 days
Study – same number of calories per group:• Lowered dietary sugar from 28 to 10 percent
• Fructose from 12 to 4 percent
• After 9 days:• 33 percent drop in triglycerides
• 49 percent reduction in APOC-III
Atherosclerosis, July, 2016
Dietary glycemic index linked to lung cancer risk in select populationsStudy identifies most significant associations in those who had never smoked
• Consuming a diet with high glycemic-index, a classification of how rapidly carbohydrates elevate blood sugar levels, was independently associated with increased risk of developing lung cancer in non-Hispanic whites – new epidemiologic study
University of Texas M.D. Anderson Cancer Center, Mar 4, 2016
Mediterranean diet cools down the inflammatory milieu in type-2 diabetes
At 1 year: CPR decreased by 37%, adiponectin rose by 43%
Endocrine, Feb. 9, 2016
Mediterranean Diet for Diabetes
• Adhering to Mediterranean-style diet may help reduce risk for type-2 diabetes, even when people don’t lose weight or increase exercise levels
NYTimes.com
ModifiedMediterranean Diethas been shown to be an effective foodplan for those withmetabolic syndrome
B. Schiltz, et al. Metabolic Syndrome and Related Disorders, Vol. 7, Num 3, 187-192
Lifestyle Changes Staves Off Diabetes, Death
• 6-year lifestyle intervention decreased incidence of diabetes, cardiovascular mortality, and all-cause mortality in adults with impaired glucose tolerance
The Lancet Diabetes & Endocrinology online
• During 23 years of follow-up, individuals in the intervention group had a 45% lower risk of developing diabetes
• Had a 41% decrease in cardiovascular mortality
Blood sugar dysregulation
AGEs – more than just markers of aging since they can exert adverse biological effects on tissues and cells including the activation of intracellular signal transduction pathways, leading to the up-regulation of cytokine and free radical production (oxidative stress)
Alzheimer’s Disease – Synergistic Effects of Glucose Deficit, Oxidative Stress and Advanced Glycosylation End Product. Munch. G., et al. Journal of Neural Transmission. 105(4-5):439-61, July 1998
Advanced glycation end products associated with diabetes and insulin resistance promote
brain neural cell degeneration
Strict control of blood glucose throughout the lifetime would seem to be logical. At one time, the ADA recommended keeping average
blood glucose below 140 mg/dL.
This recommendation has evolved to a current push to recommend that at NO time should blood glucose be elevated above normal
parameters.
Should we all be on a diabetic diet?
Components of Metabolic SyndromeAHA/NHLBI Scientific Statement
Measure Categorical Cut Points
Elevated Waist Circumference
40 inches in men
35 inches in women
Elevated TG 150 mg/dL (or drug tx for elevated TG)
Reduced HDL-C < 40 mg/dL in men
< 50 mg/dL in women
Elevated BP 130 mm Hg systolic BP or 85 mm Hg diastolic BP or drug tx for HTN
Elevated fasting glucose 100 mg/dL or drug tx for elevated glucose
Grundy SM et al. AHA/National Heart, Lung, and Blood Inst. Oct. 25, 2005:112(17), p.2735-52
(3 of 5 Criteria needed for Diagnosis of Metabolic Syndrome)
2-Hour Post-Prandial
80 – 120 Optimal
120 – 140 Caution
140 – 200 Impaired glucose tolerance
200 Diabetes mellitus
Note: Lab values based on clinical experience and manual of laboratory and diagnostic tests by Frances Fischbach
Fasting Glucose and 2-Hour Post-Prandial Glucose
Fasting
65 – 99 Optimal
100 – 125 Impaired fasting glucose (pre-diabetes)
> 126 Diabetes
Source: www.MayoClinic.com
Fasting and 2-hour Post-Prandial Insulin
• Can be done in conjunction with a GTT or fasting blood glucose test
Fasting 2-Hour post-prandial
< 17 miu/ml (normal) < 55 miu/ml (normal)
> 17 miu/ml (resistant) > 55 miu/ml (resistant)
Note: Lab values based on clinical experience and manual of laboratory and diagnostic tests by Frances Fischbach
Fructosamine Test
• Used whenever the practitioner wants to monitor a patient’s average glucose over the past 2 – 3 weeks
• Used to monitor short-term dietary change
• Reference range: 190 – 260 umol/L
HgA1c
• Hemoglobin A1C is the component of hemoglobin that most strongly combines with glucose
• The percent of HgA1C that is “glycosylated” is a strong indicator of the amount of glucose available in the blood stream over the past 100-120 days (the life span of the RBC)
• Normal values: • 2%-4.9% non-diabetic adult
• 2.5%-5.9% good diabetic control
• >6% diabetes
• Dr. Rob’s reference range: non-diabetics (< 5.5%)
In Control Out-of-control
5%
9%
8%
10%
11%
6%
7%
A1c(%)
Blo
od G
lucose (
mg/d
l
90120
150180
210240
270300
12%
A Simple Test for Insulin Resistancea key component of Metabolic Syndrome
TG/HDL Ratio
≤ 3.0 normal
≈ 5.0 suggestive of insulin resistance
≥ 8.0 diagnostic of insulin resistance
Ann Int. Med. Nov. 18, 2003. 139(10), p.802-9
What is Normal Glucose Response & Control?
Adapted from Nauck MA et al. Diabetologia 1996;39:1546-53 and Drucker DJ Diabetes1998;47:159-69
Promotes satiety and reduces appetite
b-cells:Enhances glucose-dependent insulin
secretion
Liver: controls hepatic glucose output
Gut: Helps regulate gastric emptying
b-cell response
Major Sites of Glucose Control:Gut, Liver, Muscle, Adipose, Pancreas
Okay…let’s see what supplements might help…
Trigger
DNA
IKb-a
NF-kb
IKK
SYK
GSK3
MSK
PI3k
Kinase
Kinase
Kinase
Kinase
Kinase
I
Glucose ConversionTo Glycogen
II
GG
XG
X
XX
Impaired Insulin FunctionThe Role of Kinases in Insulin Resistance
Response to Messages of Poor Health:
1. Trigger (message) is translated to keep GSK activated
2. Without modulation, GSK leads to insulin resistance
3 GSK also triggers NF-kappaB, initiating the inflammatory cascade
Trigger
DNA
IKb-a
NF-kb
IKK
SYK
GSK3
MSK
PI3k
Kinase
Kinase
Kinase
Kinase
Kinase*Selective Kinase Response Modulators
Glucose Conversionto Glycogen
II
IG G
G
Healthy Insulin FunctionThe Role of HOPS in Insulin Sensitivity
*HOPS modulate selective kinase
responses associated with Insulin Resistance
HOPS influence intra-cellular communication resulting in improved insulin sensitivity.
8 Week Double-Blind, Placebo-Controlled Trial Examining the Effects of HOPS Supplementation on Insulin Homeostasis
Robert H. Lerman, MD, PhD, Matthew L. Tripp, PhD, and Jeffrey S. Bland, PhD.Functional Medical Research Center, the clinical arm of Metagenics, Inc., Gig Harbor, WA.