ABS
Armstrong Body Systems
“Getting You Stronger Inside and Out”
www.armstrongbodysystems.com
lauriarmstrong@ymail.com
972.841.8575
“Bye, Bye Bodyfat!”
Bodyfat: What is it?
1. Our ENERGY reserve!
2. Our INSULATOR!
3. A Chemical messenger
(affects fertility & appetite)
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)
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!
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.
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.
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)
•
•
•
•
•
•
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)
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.
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)
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)
Micronutrients Associated with Weight
Loss
Do you know your bodyfat %?
What is Optimal Bodyfat % for Adults?
Male
Female
Athletic
6-13
11-18
Fit
14-17
18-23
Average
18-22
25-31
Obese
25+
31+
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