The “Calorie reduction as primary”

hypothesisJeff Lynch

What is the most basic principle of weight gain?

1st Law of Thermodynamics

ΔU = Q - W

The amount of energy stored within a system is equal to the amount of energy

put in minus the energy expended

Body Fat = Food eaten - Energy Expended

The facts of life

• Starting point

• You eat more and exercise less

• You put on fat

• As a result your metabolism becomes unhealthy

• Then you become ill (metabolic diseases)

And here’s what happens

• You eat more and exercise less

• You put on fat

• Your metabolism becomes unhealthy

• You become ill (metabolic diseases)

1st Law of Thermodynamics

ΔU = Q - WBody Fat = Food eaten - Energy Expended

• Q and W must be independent

• A calorie is a calorie:

• ΔU is unregulated

• Q and W are under conscious control

Then

• You eat too much and exercise too little

• You put on fat

• Your metabolism becomes unhealthy

• You become ill (metabolic diseases)

Metabolically healthy obese

• A healthy subset

– Similar metabolic health to lean people

– Around 6%

• We don’t know why they exist

– Fat distribution

– Genetics…?

• They still have higher mortality

The metabolically unhealthy non-obese

Fatty liver– Alcohol– NAFLD– Fructose (HFCS)

• Handled the same way as alcohol

• Genetics/Race– Lean Indian mean 3-4 time higher

incidence of NAFLD and inflammation

• Autoimmunity– Type 1.5 DM– ¼ lean diabetics produce the same

antibodies found in T1DM.

• Stress– Chronically elevated blood sugar

Clinically normal prediabetics

Beta cell dysfunction

– Stage 1: Compensation

– Stage 2: Stable increased blood glucose

– Stage 3: Unstable decompensation

– Stage 4: Type 2 Diabetes

– Stage 5: Type 1 diabetes

What is metabolic disease?

Symptoms

• Obesity

– Abdominal

• Insulin resistance

– High blood sugar

• Dyslipidemia

• Inflammation

– IDDM?

– NIDDM

More symptoms

• Sugar cravings

– Not relieved by eating sweets

• Fatigue after meals

• Frequent urination

• Increased thirst

• Difficulty losing weight

• Sexual dysfunction

If it isn’t caused by eating too much or exercising too little then what is the

cause?

Metabolic disease is an autoimmune, chronic inflammatory disorder involving a pathological

expression of the innate immune system

• Innate immune system

– Non specific first line of defence

• Inflammation

– Response of the IIS to infection and trauma.

• What causes it?

What causes it?

• Dietary toxins

• Environmental toxins

• Micronutrient deficiencies

• Chronic stress

• Altered gut microbiota

• Sedentary lifestyle

• Genetics

How inflammation causes metabolic diseases

• Inflammation precedes metabolic disease– 1/3 of Hep C patients get diabetes

– Rheumatoid arthritis sufferers are at higher risk

• Inflammatory proteins cause insulin resistance– Mice injected with inflammatory proteins develop

insulin resistance

– TNF-a causes insulin resistance

• Inflammation in the brain causes leptin resistance

• Inflammation in the gut leads to both leptin and insulin resistance

How metabolic diseases cause inflammation

• Fat tissue releases inflammatory cytokines

– Catabolic breakdown of fat

– Not been selected against

• Genetic up regulation of inflammatory pathways

– Macrophages increase in number

Hang on

How metabolic diseases cause inflammation

• Fat tissue releases inflammatory cytokines

– Local catabolic breakdown of fat

– Not been selected against

• Genetic up regulation of inflammatory pathways

– Increased number of macrophages

And it’s not all about carbs

• Three types of fat

– Triglycerides

– FFAs

– Phospholipids

• Mitochondrial overspill

• Lipotoxicity

– Storing fat, the bad way

So let’s add some of this…

• Refined sugar

• Dairy intolerance

• Sweeteners

• Processed fat

• No fibre

• Healthier or sicker?

1st Law of Thermodynamics

ΔU = Q - W

The amount of energy stored within a system is equal to the amount of energy

put in minus the energy expended

Body Fat = Food eaten - Energy Expended

Weight loss 101

A. Calorie Reduction

• Slower metabolic rate

• Increased hunger

• Reduced desire to exercise

• Higher inflammation

• Forcing thinness

B. Metabolic Overhaul

• Higher metabolic rate

• Healthier

• Lower risk of disease

• Fitter

• Lower inflammation

• Encouraging leanness

Encouraging Leanness

• Reversal to our natural state does not need to be forced, it just needs to be allowed to happen…

Remove toxins both internal and external

Food toxins/intolerances• Refined grains

• Dairy

• Eggs

• Fructose

• Trans-fats

• Sweeteners

• Chemical cosmetics

• Preservatives

• Alcohol

Replace nutrients

• Fibre

• Vitamins – D

– B12

• Minerals– Zinc

– Magnesium

• Fats– Omega 3

• Protein

Repair Lifestyle

• Train

– Apply

• Sleep

• Work/life balance

• Caffeine

• Meditate, Yoga etc.

Then all you need to consider with calories is this:

Are you hungry?

Yes? Eat

No? Don’t