Armstrong Body Systems “Getting You Stronger Inside and Out” www.armstrongbodysystems.com lauriarmstrong@ymail.com 972.8

1. Armstrong Body Systems“Getting You Stronger Inside and Out”www.armstrongbodysystems.comlauriarmstrong@ymail.com972.841.8575 ABS “Bye, Bye Bodyfat!”

2. Bodyfat: What is it? Our ENERGY reserve! Our INSULATOR! A Chemical messenger (affects fertility & appetite)

3. How’s it Get There? ;-) • Fat cell NUMBER They are there when you are born. Only few times in life the fat cell NUMBER can increase; • 12-18 months old • Puberty • Pregnancy • Obesity The fat in a person's body is stored in fat cells distributed throughout the body. A normal person has between 25 and 35 billion fat cells, but this number can increase in times of excessive weight gain, to as many as 100 to 150 billion cells. The number of fat cells in the body remains constant after their formation; the cells just expand and shrink in size during weight gain and loss. Once they’re there, they are THERE to stay! • Fat cell SIZE changes. • Excess calories are stored when insulin deposits unused potential energy. (Fatty acids stored as fat OR sugars stored as fat)

4. How does it increase in size? • Fats we have eaten which are stored for future potential energy. • Carbohydrates we have eaten which are stored for future potential energy. How? When you eat and food is broken down, some require more “breakdown work” than others….also known as the “Glycemic index” of food. Foods that do not require much work to break down send its potential energy/k/calorie/sugar into the bloodstream to either be used or stored. The amount above what your body currently needs for energy is then stored for future use. (Your body does not like to waste anything!) More complex carbohydrates are typically stored as glycogen in liver and muscle cells, and simple carbohydrates are stored in fat cells if they are not immediately needed for the body’s use. Insulin is called out by the body to do its job of accumulating all the extra “energy” (broken down foods to its simplest form; sugar) When Insulin is elevated, fat cell “doors” are unlocked and open, and READY to receive the delivery from insulin! In goes the potential energy! It will sit in the fat cell until it is needed!

5. Sugars to Fat • The conversion of carbohydrates or protein into fat is 10 times less efficient than simply storing fat in a fat cell, but the body can do it. If you have 100 extra calories in fat (about 11 grams) floating in your bloodstream, fat cells can store it using only 2.5 calories of energy. On the other hand, if you have 100 extra calories in glucose (about 25 grams) floating in your bloodstream, it takes 23 calories of energy to convert the glucose into fat and then store it.

6. Details, Details… • When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you're not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones: • pancreas - glucagon • pituitary gland - growth hormone • pituitary gland - ACTH (adrenocorticotropic hormone) • adrenal gland - epinephrine (adrenaline) • thyroid gland - thyroid hormone • These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin. • When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body's prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose. • The first line of defense in maintaining energy is to break down carbohydrates, or glycogen, into simple glucose molecules -- this process is called glycogenolysis. Next, your body breaks down fats into glycerol and fatty acids in the process of lipolysis. The fatty acids can then be broken down directly to get energy, or can be used to make glucose through a multi-step process called gluconeogenesis. In gluconeogenesis, amino acids can also be used to make glucose. • In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose.

7. Consequences of “Obesity” : • CDC 2012 Predicts that 42% of US population will be “obese” by 2030, and the health effects will cost the government $550 Billion. • Study shows 66-78% of kids who are overweight @ age 12 will be overweight @ age 30. Blood sugar & glycemic control is biggest factor, and that nutrient signals reaching developing hypothalmus can influence sensitivity of neurons to respond postnatally. (Obesity Reviews, 2006. 201-8)

8. Consequences continued; Health Issues: • Sleep apnea • Non-alcoholic fatty liver disease & cirrhosis • Type 2 Diabetes & Insulin resistance • Earlier onset end stage renal disease • Cardiovascular disease • Cancer (NEJM 2003; 348) 900,000 adults followed for 20 yrs. Compared to normal body weight, obese subjects were much more likely to die of any of several types of cancer, and the risk increased as the BMI increased. BMI’s of at least 40 increased risk of death from CA 52-62% in males/females. • Sex hormone imbalance Male & Female (Low testosterone/high estrogen in men. (J of Clinical Endocrinology & metabolism 2008 vol 93) • Inflammation (Inflammatory markers)

9. Next Question; How does it get it OUT ? • Energy needs. Your body requires calories/energy for EVERY function it does. You have potential energy stored in several ways in the body; Glycogen (in liver & muscle cells for QUICK available energy) Blood stream (from recent food intake) Fat Stores! Your body uses these resources at all times. Sometimes more from one store than another and vice versa. When the blood sugar and glycogen stores are somewhat depleted, and your body still needs calories/energy for more work, it will then begin to use stored fat for energy…called beta oxidation.

10. SO, to decrease Bodyfat: • 1. Increase energy needs (or create a deficit) • 2. Increase muscle mass (and increase energy requirements) • 3. Time it right! Time your movement/exercise/workout so your body will use stored fat rather than what you just ate for its energy source. (2 hours after eating)

11. Let’s address a few supplement/fat burners here! If it sounds too good to be true, it usually is! High levels of stimulants are not good for your body. Raspberry Ketones; supposed to help mobilize fats thru the use of adiponectin (a protein chemical produced by fat cells) It increases insulin sensitivity thru increased fatty acid oxidation while inhibiting hepatic (liver) glucose production. (promotes the body to use stored fat rather than glucose for energy provided by the liver). (Dept of Endocrinology & Metabolism, Aarhus University Hospital, Denmark. Obes Rev. 2005 Feb;6(1):13-21) L-Carnitine; an amino acid present in beta oxidation (fat burning cycle in body). Just because it is present does not mean it will happen more often! ;-) Yohimbe; a stimulant. Various studies find stimulants to aid in metabolism. Bauhinia purpurea; a beautiful pink flower found in China & India. May have antibacterial, antidiabetic, anti-inflammatory effects. May increase the concentration of Cyclic AMP which promotes the beta oxidation cycle. (Other hormones are involved though, and I have not seen a study suggesting it, by itself can promote the cycle to begin. More research. Green Coffee Bean; Also known as Chlorogenic Acid. An Antioxidant. Found in teas and coffee. It is a “mugger” of minerals, please know this! Minerals are super-important to your good health! May slow the release of glucose into blood stream after a meal. More research. GTF Chromium; a trace mineral commonly found. It works with Insulin to metabolize carbohydrates. Dr. Weil suggests to Type 2 diabetics/those with insulin resistance and increased abdominal fat. (Br Journal Nutrition 2012 Sept; J Am Soc Nephrology 2006; journal Inorganic Biochem. 1993)

12. Micronutrients Associated with Weight Loss

13. Do you know your bodyfat %? What is Optimal Bodyfat % for Adults?

14. Armstrong Body Systems • Owner, Lauri Armstrong, Dietitian, CLT, Adv. PFT. Lauri has been in the health and fitness industry since 1983 working as a nutrition and exercise trainer and consultant. She has worked with clients with a wide range of health goals and limitations ranging from brain injuries, multiple sclerosis, post polio and other health issues to joint replacements, surgeries, neurological damage and other physical limitations. Her services include; Nutrition Consultation and Analysis Diet Planning for Life Goals Exercise Prescription for all levels of fitness & goals. Micronutrient Blood Testing (Most Insurance Company's cover) MRT Blood Testing (for food insensitivities, intolerances & allergies) Facebook: Armstrong Body Systems Website: www.armstrongbodysystems.com Contact: 972.841.8575 Email: lauriarmstrong@ymail.com