Celebrities, Nibbly’s, The Pope and a Bear

Just had a flick through the Health section of the Xmas edition of a very popular celebrity news magazine. I don’t do this very often, as I can’t usually bear the very low level of information included in the pieces. I sometimes flick through the pages in hope that this issue they may have actually brought something of value to their readership. I’ve as yet failed to have my hope rewarded.

To give you an example of what I mean, here was a tip (there were many to choose from) given to ‘Keep it healthy this Christmas’-

‘If only a salty snack is good enough, avoid peanuts and opt for pretzels instead, which are much lower in fat’.

I’ll only touch lightly on the salt issue as it can get quite complicated, not only due to the biochemistry, but as I’ll briefly explain, why food manufacturers include it in their products (believe me it has nothing to do with food preservation), lets look at the simple message being given.

Replace a fairly nutritious, natural, unaltered food with a highly processed, specially designed frankenfood devoid of any real nutritional content.

The rationale? Because it’s lower in fat. Seriously? Are we still in the 80’s?

As I’ve begun to show you, whether you are looking to slim down or just feel and perform better, you had better get your fats right. And I’m not talking about lowering them either. If you really want to excel you should learn which fats to actually increase in your diet.

But this seemingly innocuous substitution is even more devastating than you would believe.

Here’s the ingrediants list for salted peanuts:

Peanuts and ……ummm….salt

If you look at the nutritional content of a peanut (not actually a nut, but a legume (a type of bean)), they actually stack up pretty well. They are high in fiber, low glycemic, high in mono and polyunsaturated fats, a source of protein, and have a fairly complete array of minerals and vitamins.

Now let’s look at the most basic version of a salted pretzel:

Wheat Flour, Vegetable Oil, Sea Salt, Dextrose, Dried Yeast

Let’s dissect this little beauty. First ingredient; Wheat Flour. Phew, where do I start? Most of us in the UK are probably from European decent, that causes us trouble where wheat is concerned. Europeans were part of the first wave of humans that spread out of Africa, at that time our diet was primarily carnivore and didn’t contain much wheat. Why is this an issue? Well, wheat contains a protein called gliadin (a component of gluten), to which we (Europeans) were not exposed, as we had left before it became a staple in the diet. Therefore our DNA was not given a chance to adapt. The Humans left in Africa (and subsequently their descendents today) were exposed for millennia to this food and gradually their DNA evolved to be able to tolerate the gliadin. Us Europeans might adapt in the next 40,000 years, but I doubt it, as we are now influencing evolution in a funny way, but I digress.

A gluten intolerance is part of Celiacs disease and causes all sorts of issues which would take a book to describe. Short and simple version, Celiacs and health are incompatible.

Next problem with wheat, it’s processed. Again, the why’s and how’s and the eventual effects of processing would require an encyclopedic length explanation. Simply put, processing strips the food of nearly all of the nutrients required for their metabolism in the human body. Not only does it not provide you with the nutrient, it actually depletes you of nutrients as they are scavenged from other areas of the body to compensate for the shortfall. Don’t think this is serious? In an upcoming piece I’ll describe a new theory that places this directly at the heart of pretty much all Human disease and ageing.

I’ll provide just one of the effects of processing, that is to alter the glycemic index. The glycemic idex is a measure of a foods ability to raise blood glucose (sugar). Pretzels have a glycemic index of 84. To put that in perspective table sugar (sucrose) has a glycemic index of 65, peanuts are around the 20 mark. Might as well eat spoonfuls of sugar as opposed to pretzels. And guess what? Pretzels are promoted towards diabetics as a healthy snack. Erm…a little bit sick, I might suggest.

Crack/ Snack Addict

Next ingredient: vegetable oil. I won’t go into the whole hydrogenated (or partially) and trans- fat route as this can be dependent on many factors. What I do want to briefly share with you is why the food manufacturers include oil, sugar and salt in almost all processed food. If you look back at the ingredients of the pretzels you can confirm this for yourself:

Wheat Flour, Vegetable Oil, Sea Salt, Dextrose, Dried Yeast.

The manufactures use vegetable oil as it is promoted as being a healthier fat….ummm…not quite. The same goes for sea salt, as though sea salt is somehow completely different to regular table salt. And finally dextrose….isn’t that glucose? Have a look on the labels of some processed foods, if you know what to look for, sugar usually appears more than once, but just labelled with different names.

But why the inclusion of those three items? Sugar, fat and salt. Hmmmm…

Before I get into that, I’d like you to be aware of one fact, most food manufacturers are now owned by tobacco companies. Do you think tobacco companies most important product is tobacco, or now even food? Not a chance, the companies trade in addiction. Bear that in mind, as you read on.

Former FDA (United States Food and Drug Administration (funny bedfellows?)) commissioner David Kessler, MD, goes into detail about exactly how this works in his book, The End of Overeating. Definitely worth reading, but once you open Pandora’s Box, you’ll have a hard time keeping the last bit of hope left inside.

Kessler quotes research by Adam Drewnowski that shows it's the combination of sugar with fat and/or salt that makes people go crazy. Give someone a packet of sugar and tell them to go to town and you won't get much enthusiasm. Same thing for a stick of butter. But combine the ingredients (cake frosting anyone?) and watch out.

Drewnowski conducted a study where he added various amounts of sugar to five different dairy products ranging from skimmed milk to heavy cream. People gave low marks to sweetened non-fat products like sweetened skimmed milk and low marks to unsweetened high-fat products like a heavy cream/vegetable oil blend. But any high-fat product that had sugar added, or any high-sugar product that had fat added, scored higher than any other nation other than the United Kingdom in the Eurovision Song Contest.

This combo (sugar, fat, and/or salt) creates what Kessler calls "hyperpalatibility." Rats given a chance to eat these combinations will literally gorge themselves. Apparently, so do humans.

Sugar, fat, and salt is what makes food "compelling" according to the food executives that Kessler interviewed. Take potato skins, for example. Typically, the potato is hollowed out and the skin is fried which provides a substantial surface area for "fat pick-up." Then some combination of bacon bits (usually contains sugar) and cheese is added. The result is fat on fat on fat on fat, much of it loaded with sugar and salt.
Is this stuff addictive? Does the Pope sh*t in the woods? Ummm…might have confused my sayings there…anyway…

Sara Ward of the University of North Carolina at Chapel Hill studied the willingness of animals to work for a food reward even when they're not hungry. She used Ensure, a pretty poor meal replacement drink (which has the magic combo’) that doctors give to older patients who aren't eating enough. The tipping point at which the animals would no longer work for the "reward" was just slightly lower than that for cocaine.

Manufacturers use these combo’s of ingredients to make them irresistible and to make us overeat them.
Then they also cleverly pair those foods with an actual emotional or visual experience, which become stored as pleasant associations to the food – you know; the happy group of friends partying with a tube of ‘crisps’ on a TV commercial or the use of the ‘flavour of the month’ Hollywood actress in their advertising. Pretty soon, you've got a customer for life.

Now you know how they can be so confident with the slogan ‘Once you pop, you can’t stop’.

Sooooo…..back to the health experts suggestion of substituting a peanut for a pretzel…uhhh…I’m assuming in the next issue they’ll be suggesting  swapping out your sweetener for speed as it has a much more favourable effect on your metabolism and it’ll also help curb your appetite.

Be wary of who you give your mind and body to. Remember it’s the most precious thing you do or will ever own, treat yourself with the respect you deserve.

Finally in respect to the initial tip, here’s my revised version

‘Out at a party and want to indulge in the nibbly’s? Leave those nasty pretzels alone, why not try a peanut instead, hell, it’s a celebration, throw the boat out and have a chocolate covered one instead’.

Festive Fattening Fear

If you're concerned about plumping up more than the xmas Turkey, then why not do yourself and many others a good deed and buy yourself a little treat. 

Liftstrong is a resource put together by Alwyn Cosgrove, that contains over 800 pages of training and nutrition information written by the industry's biggest names that'll help you to achieve your dream body in 2012. 

All of the proceeds go to the Leukemia and Lymphoma Society.

http://www.liftstrong.com/

Revvin’ the Engine

‘Okay. First of all, it's cretin. If you're gonna threaten me, do it properly.’ ~ Mike - Monsters Inc

People who take programs with HPC-UK are often surprised at the lack of emphasis placed on Calories in vs Calories out, or, as it’s otherwise called, energy balance. Now, while energy balance is important in the overall scheme, it is dependent, and this is key, on how your mind and body react to food.

If you’ve read my previous work you’ll notice that as much as possible I like to modulate bodily function by focusing upstream, rather than directly affecting end stream processes. This method is used so that the body can put all the checks and balances in place to control the end process. If you would like an example of this top-down protocol read my article on how to increase Testosterone. The article is called ‘The Brain Game’, and can be found here http://hpc-uk.net/2.html

A new study (1) has just added support to the way I design protocols from a number of perspectives, let’s have a brief look at what the study found.

The recent study (a summary can be found here http://tinyurl.com/c3nnjr5) was focused on a group of cells located in a part of your brain called the hypothalamus. Your hypothalamus is responsible for regulation of hunger, thirst, and temperature, as well as feelings of excitement, pleasure, anger, anxiety and fear. It is a very important structure that an optimally functioning body is intimately dependent upon. The specific cells the study looked at are called Orexin neurons.

Orexin neurons are responsible for your state of wakefulness and partially your reward circuitry. Also, until this study came along Orexin cells were only thought to influence metabolism via signals that promote hunger. Well this new study shows that they do more than that, they actually alter your metabolic rate and the way your body partitions and metabolises nutrients.

The activity of Orexin cells can be turned up, which stimulates metabolism, or turned down, which does the opposite and reduces the metabolic rate. Glucose (sugar) has been shown to cause a reduction in the activity of the Orexin cells, which will cause a drop in the metabolic rate, and also cause your state of wakefulness to become subdued. Essentially glucose causes you to be and feel sluggish.

A class of amino acids (non-essential), were shown in this study to strongly increase the activity of the Orexin cells, which stimulated the metabolic rate to increase and promote a state of wakefulness and reward seeking behaviour. Fundamentally, this is the opposite state to that which is induced by glucose.

So carbohydrate alone tends to cause reduced activity in Orexin cells, and protein alone causes an increase in their activity. However, we generally do not eat our meals as separate nutrients, most meals are mixed. The study also commented on this too.

Although the presence of glucose reduced the activity of the Orexin cells, the concurrent presence of non-essential amino acids actually restricted the effect of the glucose. Therefore, consuming sufficient protein (to provide the amino acids) at each meal will not only stimulate your metabolism in its own right, but will attenuate the negative effect of carbohydrate on your metabolic rate.

The study also provides another huge implication. One way the body alters metabolism is through sensing total energy balance. However this study demonstrated that the body also alters metabolism via other key measurements in this case the glucose/ (non essential) amino acid ratio. I won’t go into too much detail here, but in evolutionary terms this makes perfect sense. High glucose levels equate to a fed state, therefore your body reads into this situation as ‘Okay, we have sufficient food, let’s rest and recuperate’. Hence the action of glucose to reduce wakefulness and reward seeking behaviour.

High ratio’s of non-essential amino acids generally occurs under fasting and starvation conditions, not really a time to be kickin’ back. In this situation the body is reading ‘Okay, we are starving, let’s go hunt and forage for food’. This situation requires you to be on high alert (for both predators and prey) and also to be physically capable of chasing down your meals, or if foraging, up to the task of sustaining long periods of physical activity in order to collect sufficient edibles.

I have a feeling this area of study is going to be ‘big’. What I’m going to do is curtail this quick little article here, then, I’ll expand in later articles on how Orexin cells can alter the way your body metabolises nutrients, and how we can manipulate this pathway to our advantage.

References

1. Mahesh M. Karnani, John Apergis-Schoute, Antoine Adamantidis, Lise T. Jensen, Luis de Lecea, Lars Fugger, Denis Burdakov. Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids. Neuron, 2011; 72 (4): 616 DOI: 10.1016/j.neuron.2011.08.027

HPC-UK’s Top Tips for Fat Loss. Tip No.10– Go In For The Long Haul

Fat loss and a body that can remain lean for life are not achieved overnight. Despite living in a culture where instant gratification is rife, physiological dynamics have to wait on nature.

Bodyfat tends to be accumulated very slowly, usually at a rate of about 30g per day, almost imperceptible. 30g a day is only 2lbs per month, but over a year that’s 24lb, two years down the line that tiny daily amount can put on an additional 4 stone of fat.

Because the change is small, it doesn’t stimulate an aggressive response by your body, and because it’s almost impossible to perceive, your brain doesn’t register the change, so you do nothing about it. Then you wake up one morning thinking ‘How did this happen?’

To effectively lose bodyfat and remain that way permanently you need to ‘play the game’. Don’t think you can bend the rules and expect the body not to counter your action. Your body will beat you every time, it has many more tricks up its sleeve than you can imagine. So to permanently change your level of bodyfat you need to lose bodyfat slowly, about ½ lb per week, if you are severely overweight you can get away with a bit more.

Again, like fat gain, you may think that nothing is happening to your body, but if you follow the tips given, your body will gradually change to a permanently leaner condition, all without the deprivation of usual weight loss practices.

Done properly, fat loss and remaining lean is easy. It doesn’t require strenuous dieting, avoidance of chocolate or the occasional cake. It certainly doesn’t require weird dietary or lifestyle practices. You possess a body that is able to stay lean while enjoying delectable foods, one of life’s greatest pleasures.

Using the previous tips will be the best step you can take on achieving this supposed, but very attainable, physical utopia. You have it within you to accomplish this goal, but if you feel like you need a steady hand to help you through the initial wobbly steps, get in touch, we’ll be glad to provide the necessary support.  

‘Failure is the path of least persistence.’ - Unknown

HPC-UK’s Top Tips for Fat Loss. Tip No.9– Turn Up The Heat

You can induce the body to use fat directly for heat. This important mechanism involves special structures known as uncoupling proteins. As I have briefly explained in previous articles most of your energy is processed and packaged into a temporary chemical cage called ATP. For most of your body’s energy needs ATP is used, and a by-product of this is heat generation. This also includes heat generation by what is known as shivering thermogenesis. Basically, powered by ATP, opposing muscles contract rapidly resulting in very little actual movement. In extreme cases of cold exposure it’s a vital mechanism to stay alive, but for everyday needs it’s an inefficient means of heat production.

First discovered in 1979 Thermogenin (UCP 1), is an uncoupling protein found mostly in brown adipose tissue. It can produce heat from nutrients without first being converted to ATP, hence the name uncoupling, as the process is independent of the usual energy cycle. This production of heat is termed thermogenesis.

Since 1997 scientists have discovered an additional 4 uncoupling proteins which unlike UCP 1 are found in common tissues in the body. However without turning this into a thesis on uncoupling, I’ll leave the explanation there. If there is call, I will write a larger piece on this subject.

However, the upshot of this is that influencing uncoupling and the resultant thermogenesis is an extremely potent method of fat loss. There are many chemicals that will greatly increase the gene expression of the UCP’s, resulting in the use of 1000’s of Calories worth of fat per day. Stating the obvious, generating this much heat is very dangerous and there have been numerous deaths associated with both intentional and unintentional exposure to these chemicals. Therefore I wouldn’t advise using them, nor will I name the compounds that are used.

Luckily there are many milder compounds that can stimulate uncoupling, that are found in everyday food with very low potential for toxicity. Stimulating uncoupling in this way, you can safely induce thermogenesis to use 10-15% of your total energy. An average 35 year old woman could use an additional 330 Kcal per day, all coming from fat. This would result in a loss of 2/3 lb of fat per week, without having to lift a finger. Over a year you are looking at a loss of 35lbs of fat.

For optimal fat loss, reset your thermostat.

‘The heat is on, on the street
Inside your head, on every beat
And the beat's so loud, deep inside
The pressure's high, just to stay alive
'Cause the heat is on’

~ Glenn Frey – The Heat Is On

HPC-UK’s Top Tips for Fat Loss. Tip No.8– Exercise; Part 3

The number of exercise sessions you perform per week is essential. It’s been shown time and time again that the frequency of your exercise is a major factor in fat loss. One representative study observed that exercising five times per week stimulated three times the fat loss than a three times per week protocol, even though the total time was more in the three times per week group. The group that exercised only once per week lost no fat at all.

For fat loss, five weekly workouts of 30 minutes per day is superior to three sessions of 60 minutes, even though the three session protocol in total is half an hour longer.

One of the reasons it works is this. Exercise alters your physiological state hugely, so that food taken in after exercise is processed and partitioned more advantageously, than if exercise had not been performed.

A simple way to think of it is as follows. When you wake up your metabolism is going at a snails pace. If you do no exercise, your metabolism will stay low throughout the day and you’ll essentially be on maximum calorie retention for anything you eat. If however, upon waking, you perform a basic exercise session, your metabolism is elevated almost immediately, and will stay this way for most of the day. You will then be on minimal calorie retention from the food you eat.

Frequent exercise is key.

‘Get your motor running, head out on the highway. Looking for adventure in whatever comes our way.’ ~ Steppenwolf - Born to be Wild (1969)

HPC-UK’s Top Tips for Fat Loss Tip No.7– Exercise; Part 2

Despite all the elaborate charts that show that one particular exercise or class uses more calories than another, it’s all an overly simplified and irrelevant nonsense, fat loss has little to do with the calories used during the exercise session. The right exercise (see the previous tip) raises your metabolic rate not only while you are doing it, but also at a highly elevated rate up to 18 hours afterwards, and at a slightly lower, but still elevated rate for 48 hours. This is known as Excess Post-exercise Oxygen Consumption (EPOC).

Aerobic exercise stimulates only a transient and small rise in EPOC, whereas resistance training stimulates an enduring and substantial rise.

However, even if you do the right exercise, if it’s done in the evenings close to bedtime, the effect is dramatically reduced. Sleep causes your metabolic rate to drop like a sack of potatoes. If you do the wrong exercise, at the wrong time, as most people do, in respect to fat loss, it’s as much use as a chocolate teapot or a Toblerone toast rack.

To get the biggest fat loss effect from exercise, perform it in the mornings and the earlier the better.

‘Morning is when the wick is lit.  A flame ignited, the day delighted with heat and light, we start the fight for something more than before.’  ~Jeb Dickerson