Build Muscle: Burn More Fat
While you can't change a slow metabolic genetic predisposition, you can still burn fat more efficiently, add more muscle, and get and stay healthy.
If shedding fat is your goal consider these critically important things to help you:
- Focus on improving your physiology and health and revving up your metabolism instead of being obsessed with restricting calories.
- The real health issue is not losing "weight," but excess fat, especially at the waist. We all have different frames. Measure your success with percent body fat/lean tissue.
- Increase muscle mass to burn more fat. The more muscle you have, the more energy you will burn - 24 hours a day.
- Eating every three hours (5-6 smaller meals per day) increases metabolism. The flip side, eating one or two meals per day will lead to weight gain. "Miss more than 12 hours without eating and your metabolic rate can go DOWN as much as 40% !" (Weatherby, ND, Grisanti, DC, Bramos, ACE).
- A slow metabolism may also be caused by eating the wrong kind of food, the worst offenders being those that contain trans fats and high fructose corn syrup (Weatherby, ND).
- It is essential to eat breakfast to increase metabolism.
- "Eating protein can step up metabolism by 14%." Dr. Weatherby recommends eating up to 1 gram for every pound of body weight.
- Eat 30-50 grams of fiber, especially the soluble kind, which lowers insulin levels and fat production.
- William Ferril, MD in, "The Body Heals," says emphatically that "obesity can be cured only when hormones are optimal, and not until."
There are seven main hormones involved: insulin, IGF-1, cortisol, androgens, thyroid, epinephrine, estrogen.
- Insulin is the biggest fat maker. Storing fat abdominally is powerfully associated with unhealthy insulin levels and a vicious cycle of failed diet attempts and progressive fat gain. Higher-than-optimal insulin levels stimulates the appetite, leading to an obsessive desire for more carbohydrates, overeating, abdominal obesity, increasing triglycerides (fats) in the liver's blood supply, and, eventually, ineffective insulin receiving sites (keys to the locks don't work) leading to insulin resistance causing even more insulin to be produced.
- IGF-1 is the only dependable indicator of bio-available growth hormone in the body. In a healthy person, IGF-1 levels are 100 times insulin levels. When there is an ample supply of IGF-1, there is less need for insulin.
- Cortisol is secreted with perceived stress. Today, however, most stress is mental; cortisol increases blood sugar, which raises insulin, thereby increasing fat storage. With middle age and obesity, DHEA drops, leading to lower IGF-1 levels, more insulin and more fat.
- Androgens (androstenedione, DHEA, testosterone, and possibly progesterone) are the anti-fat hormones. They oppose cortisol and insulin.
- Estrogen can contribute to obesity in some females when levels are too high in relation to progesterone, causing a condition known as "estrogen dominance," raising insulin and lowering androgens.
- Thyroid optimal function is critical to metabolism. Consider a doctor with ample thyroid experience.
- Epinephrine is necessary to activate cortisol and thyroid receptors to maintain normal metabolism.
Dr. Dennis Godby, Doctor of Naturopathy, Sutter Medical Foundation.
He may be reached online or at his Sacramento Office (916) 446-2591.
Placer County News HeadlinesWhat is Your Realtor Doing?Julie Jalone, Sacramento Realtor with MagnumOne Realty in Roseville, explains what many Realtors are doing when they are not with their clients.
Roseville Flash Crime Report Update (9.29.16)Roseville, CA- Police activity log from Roseville Police for the period covering September 17-27, 2016.
Lexus NX 200t Review: Aggressive and EdgyRoseville, CA - The NX 200t has some aggressive design angles and the standard Lexus front end features thin lights and a nose that one car reviewer says resembles a rat's angry expression.
Mini Maker Faire and Sierra Celebration October 1Rocklin, CA - On Saturday, October 1st, from 10am-5pm, the City of Rocklin and Sierra College will host the Rocklin Mini Maker Faire & Sierra Celebration
Public Invited to Sierra College Patrons Meeting in RocklinRocklin, CA - The Sierra College Patrons, a support group of the Sierra College Foundation, invites the public and those interested in becoming members of the
Local Grant to Help Fund Senior Nutrition Programs(AUBURN, CA) - Seniors First has been awarded a $10,000 grant through the James and Virginia Benson Memorial Fund, managed by the Sacramento Region Community Foundation
JB Brown Fund Awards 44 ScholarshipsROSEVILLE - Helping residents achieve their dreams and build a better future for themselves and their families are the foundation of the JB Brown Fund
Rocklin Flash Crime Report (9.28.16)Rocklin, CA- The latest police activity report from Rocklin Police covering the period of September 12- 18, 2016.
Rocklin Venues to Host Cyclocross RacesRocklin, CA - On October 8 and 9 Sacramento Cyclocross will kick-off their cyclocross race season with exhilarating events in two Rocklin locations
$3 Million Plan to Remove Damaged Trees Approved by SupervisorsCounty staff has identified approximately 1,800 trees in need of immediate removal. With an estimate of $1,700 per tree, the total cost of the project is expected to be about $3.1 million
Draft Vision for Sunset Area and Placer Ranch in South PlacerRoseville, CA - Placer County planners today unveiled the first draft land use vision for Placer Ranch and the Sunset Area in south Placer
Grant to Support Seniors First Meal Delivery ProgramSeniors First Executive Director Jamee Horning is honored to announce the receipt of $15,000 from Sierra Health Foundation, a private philanthropy committed to improving health