Doug McGuff, MD is co-author with John Little of the book “Body By Science”. Here is Part 2, last week was Part 1of the 2 part presentation.
In Part 1, Doug McGuff, MD described the actual science underlying how the human body loses body fat, providing a summary of the key points of Chapter 9 of “Body By Science.” In case you missed it, here is the link https://www.youtube.com/watch?v=MzA-E8zb-Ds
BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 2)
In Part 2, Doug McGuff, MD, discusses the facts underlying an effective fat loss program and the role of high-intensity strength training in making the process more effective. This is the conclusion of a two-part video based on the content of Chapter 9 of “Body By Science”.
Here is the transcript so you can follow along.
Dr. McGuff: We need to think of this problem (of obesity) as a tub overflowing. One way to approach the problem is to return to a diet that’s more similar to what we would hunt and gather, which is going to be lean meats fibrous vegetables and fruits that don’t have a real high sugar content. What it’s not going to be as any refined carbohydrate that has to be ground up and turned into flour that produces quick and high spikes and blood sugar. So if we refine our diet to be more of a natural one, more like we would experience with hunting and gathering then with this tub overflowing what the diet represents is turning off the faucet.
The other half of the equation that’s missing with that and where exercise becomes gistic (relating to bodily movements) for that is to unplug. The way we do that is by taking the largest glucose reservoir in your body (muscles) and emptying it out of glucose.
So that creates a need for more glucose to be moved into the cell, which creates more insulin receptors on the surface of the muscle cell and makes you more insulin sensitive. When that happens your serum insulin levels drop and it drops into the single digits, which then becomes permissive for fat loss. And then at that level when your serum insulin levels are under control your body auto regulates very well towards being lean, which is its natural state. We have a genotype a genetic code that’s in us that is an active genotype and when you are in the correct hormonal environment it does auto regulate towards leanness. If you look at hunter-gatherer groups around the world they are all very lean. Even traditional Inuit Eskimos who eat a diet of pure fat have a body fat on average of 11%, which is extraordinarily lean.
Where things go awry is if you mess up your insulin sensitivity in your serum insulin levels rise and you’re not likely going to be in a store mode and is going to be very difficult immobilized body fat even at a caloric deficit.
Well, so what gets the glucose out of the muscle. Well when they asked Willie Sutton why he robbed banks he said that’s where the money is. When people ask me why do I advocate high-intensity exercise, I tell them because that’s where the glucose is. When we talked about hormone sensitive lipase, hormone sensitive lipase is not just sensitive to insulin it’s sensitive to epinephrine and norepinephrine or what’s commonly called adrenaline. During high-intensity exercise, fight-or-flight type of exercise, adrenaline is activated and acts on hormone sensitive lipase. But once it does that it triggers what’s called an amplification cascade. What that means is the adrenaline attaches to hormone sensitive lipase, hormone sensitive lipase activates one enzyme, which then goes out and activates a 100 other enzymes. Each of those 100 go out and activate a 100 others. So that one molecule of adrenaline is hatching the hormone sensitive lipase mobilizes hundreds of thousands of molecules of glucose.
The reason this is built into your body is it is a survival mechanism. An animal is most likely to need its catabolic fight-or-flight response when it is in the middle of an anabolic feeding event you’ll see then you’ll get attacked at the waterhole. You have to be able to turn your metabolism on a dime from an anabolic state to a catabolic state and the way we do that is adrenaline. Once it hits we don’t got to get that glucose out of our liver circulate it around and get it to our muscles so we can run. It’s there on-site ready to go. That’s why we store glucose in our muscles.
We need these opportunities to perform ferociously hard exercise because that is what empties out large amounts of glucose out of our body.In absence of that we’ll have chronically high levels of glucose in our muscle, low insulin sensitivity and high insulin levels.
Insulin will trigger storage of body fat in a particular pattern that we all see. First it goes around your belly button and it spread then it goes to the behind to counterbalance the fat that it’s on the front of your belly so you maintain your center of gravity and then it’s out from there. The problem is, is these fat colonies are toxic.
They produce a lot of bio chemicals that circulate around that are really bad for you and produce a systemic inflammatory state, coronary heart disease and strokes something that’s long been thought a problem of fat metabolism and cholesterol metabolism is really a downstream effect of this metabolic derangement.
These chronically elevated insulin levels produce fat, which produces systemic inflammation. The walls of all your arteries are chronically inflamed and irritated your body synthesizes cholesterol to patch these areas of inflammation and then these inflamed areas get sealed over and if they crack open. Well, guess what you’re going to have a heart attack.
So the way to affect this is not to watch the fat content in your diet, it’s to watch the carbohydrate content in your diet and perform high-intensity exercise so you can restore your instant sensitivity. So that’s how we cover fat loss in the book and we do discuss diet and other issues.
For more information on the science of exercise please visit: www.bodybyscience.net
My promotion of this book does not result in my making any monies. If you wish to buy the book, here is the link https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?s=books&ie=UTF8&qid=1527881075&sr=1-1&keywords=body+by+science&dpID=51XCAQEx6UL&preST=_SX198_BO1,204,203,200_QL40_&dpSrc=srch
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