Body Weight Protocol  

 

What Causes Obesity, Diabetes and Hypertension ???

   

“Remember: The key to weight loss for severely overweight people is to consume the bulk of their calories for breakfast and avoid eating all food after 6:30 PM.” Life Extension, Note this is also good for everyone

"What if you were to learn that every day, 25 percent of your calories came from a poison, disguised as a food? And what if you discovered that this chemical imposter was responsible for your insulin resistance and weight gain? And elevated blood pressure. And elevated triglycerides and LDL. And depletion of vitamins and minerals. And even gout, heart disease and liver damage? What if you were to discover that this toxic substance had been dumped into your food in gradually increasing quantities for the last thirty years, with the full knowledge and blessings of the American Heart Association, the American Medical Association, the USDA and the FDA?      Doctor Robert H. Lustig MD  UCSF        Start of series, NOTE You MUST watch this nine part series, This video will help you kick the deadly sugar habit, Please start your diet program by eliminating sugar/HFCS from your diet

"It appears that obesity is not the only thing controlled by the information in our food. So are stress response, mood, behavior. memory and brain function. That is why a fresh, whole food, organic, real-food diet is the foundation of health."  Doctor Mark Hyman

"Food is powerful medicine. Eating more of certain foods and less of others can substantially boost the bodies ability to fight most illnesses from colds to cancer."   Doctor Keith Block MD   

“It never ceases to amaze me that the number one source of calories for Americans is high fructose corn syrup (HFCS) in the form of soda. This is so tragic because soda can be one of the easiest dietary modifications to make. The worst of all, however, may be obesity. Consider the fact that your risk for obesity increases by a whopping 60 percent for each can of soda you drink a day, and that obesity may actually lower the average age of death in the United States to a point so low that your children will be dying at a younger age than you do for the first time in history.” Doctor Joseph Mercola MD

"Our results clearly demonstrate that curcumin at cellular and whole organism levels displays remarkable potential health benefits for prevention of obesity and associated metabolic disorders by suppressing angiogenesis in adipose tissue." Mohsen Meydani et al Tufts University, Note this will make any fat you do put on easier to lose

The famous Framingham study yielded this in the end. “We found the more saturated fats one ate the more cholesterol one ate, the more calories one ate, the lower the person’s serum cholesterol…we found that people who ate the most cholesterol, ate the most saturated fat and ate the most calories weighed the least and were the most physically active.” Castelli, William, Archives of Internal Medicine, 1992 July; 152[7]:1371-1372

“Skipping breakfast nearly triples your blood clotting potential, leaving you more vulnerable to heart attacks and stroke. Blood platelet stickiness is lowest overnight then climbs rapidly when you wake up. Eating seems to somehow unstuck the platelets.” Renata Cifkova Memorial University of Newfoundland

“Weight gain has been strongly associated with cardiovascular disease, diabetes, and cancer. These diseases occur at sharply higher rates in overweight individuals.” CDC

“People who are overweight face a significant risk for developing Type 2 diabetes.” Jallut et al

“For the dieter CoQ10 is good news.” Murray 1996

“Sunlight, UV-B, and vitamin D normalize food intake and normalize blood sugar. Weight normalization is associated with higher levels of vitamin D and adequate calcium.” Zemel et al

“Obesity is associated with vitamin-D deficiency.” Bell et al

“DHEA has significant anti-obesity effects perhaps related to its down-regulation of the stress response.” Dr. Norman Shealy

“The best way to lose excess fat is to build muscle.” Udo Erasmus

“Among modern hunter-gatherers, the percentage of total protein and fat have been found to vary from 36% to 97% with total carbohydrates varying from 3% to 64% and the people at both extremes are equally disease-free.”  Doctor Jonathan V. Wright MD, Note this is a mind blowing fact first take some time to digest its implications, then stop worrying about your fat consumption. Just make sure ALL the fat you consume is GOOD fat.

“When an individual eats has a critical influence on weight gain.” Taylor et al “The majority of obese people take in most of their calories in a relatively short period in the evening.” Dole et al

 

“In comparison to people who ate breakfast twice per week or less often, those eating breakfast every day had 35% - 50% lower rates of developing obesity and insulin resistance syndrome.” Pereira 2003

 

“We need to rethink how much we need to eat. We need to take our ideal body weight seriously. If we were to do this alone we would eliminate most cases of diabetes, hypertension, hypercholesterolemia, stroke, heart disease and a significant amount of cancer from our lives and the lives of our loved ones.” Doctor Stephen Strum MD, Note can you afford Not to do this?

 

“A study noted that those who use MSG are more likely to be obese even though they have the same amount of physical activity and total caloric intake as those who don't.” UNC School of Public Health in the journal Obesity

 

“Some physicians believe that most people over 40 have a subclinical thyroid deficiency that contributes to their weight gain.” Bemben et al  

 

“A consistent finding in the scientific literature is that obese men have low testosterone and very high estrogen.” Life Extension, Note your "spare tire" converts testosterone to estrogen

“By and large most nonhuman mammals are spared HBP, heart disease, diabetes, obesity and similar conditions collectively referred to as “the diseases of civilization”.”  Howard & Payne, Note be an animal at least in part

“The people of Kitava Island in Papua New Guinea eat LOTS of healthy saturated fat, mostly cocoanut oil, have higher serum cholesterol levels than most westerners and yet have almost NO cardiovascular disease. The Kitavans are relatively thin and have lower BP than westerners. A protective factor seems to be they also have high levels of omega 3 EFA.”  Howard & Payne, Note their cholesterol levels are high IMO because their high fat diet requires it to digest the fat

"Insulin resistance is a dangerous condition. Research suggests that adipose tissue (fat) is a source of pro-inflammatory chemicals that have a role in the development of insulin resistance (Sharma AM et al 2005)." Life Extension, Note you MUST get rid of your spare tire!

"In a study Fifty-five percent of participants decreased their sugar intake equal to the sugar in one can of soda and 59 percent increased their fiber intake by an average of 5 grams per day, or one-half cup of beans across all intervention groups, including controls. Conclusion: participants who decreased their sugar intake had an average 33 percent decrease in insulin secretion and those who increased their fiber intake had an average 10 percent reduction in visceral adipose tissue volume."  Archives of Pediatrics & Adolescent Medicine, Note WOW one can of pop less equals 33% less insulin, outstanding!

"Aging men are plagued with declining testosterone levels while their estrogen remains the same or even increases. This imbalance often sets the stage for a host of chronic inflammatory disorders while increasing the amount of abdominal adiposity."  Note abdominal fat can convert testosterone to estrogen

"Combining resistance training with aerobic exercise is the best strategy for simultaneously reducing insulin resistance and improving functional limitations in obese older adults." Archives of Internal Medicine

"Excess abdominal fat that grows around internal belly organs, visceral fat, is linked with a host of undesirable conditions including increased inflammation and elevated risks of type 2 diabetes, high blood pressure, atherosclerosis and cardiovascular disease." Life Extension

"By the  time fat has increased to the point of obesity it begins to cause metabolic dysfunction, including insulin resistance and HBP. and recent research indicates that the influence effects of fat cell produced adipokines may extend beyond metabolic effects to include everything from immunity to cancer and bone formation." Doctor Michael Ozner MD

"Obesity induced decreased secretion of adiponectin and the accompanying dysfunction of the artery lining may eventually lead to hypertension and increased risk for heart disease, as LDL is allowed to more easily enter the artery wall." Doctor Michael Ozner MD

"One of the hallmarks of obesity is chronic low-grade inflammation, elevated levels of inflammatory markers. It turns out that these inflammatory markers are actually produced, in part, by fat cells - especially abdominal fat cells." Doctor Michael Ozner MD

"Forget counting calories or fat grams. Instead, grow new brain cells by eating the right foods, supplements, teas and spices. Seven teaspoons of spices, seven tea beverages, the ability to combine high fiber meals with green proteins. Add a hormone component and presto! A whole new way of losing weight and living." Doctor Eric Braverman MD, Note the Doctor is describing a daily diet component

"Changes to diet and nutritional lifestyle must be implemented, to achieve a better balance of protein and natural unprocessed fats, and a much lower intake of carbohydrates. This requires less consumption of processed foods that contain trans fats and oxidized fats." Brian Peskin PhD

“Amid the food abundance we enjoy in the United States, our bodies are behaving as they are programmed to do. In response to abundance, ingested food is stored as fat awaiting the next famine. The problem comes when there is no famine. Food is plentiful. Fat-promoting meals are affordable and convenient. Is it any wonder that the United States is now experiencing the worst obesity epidemic in its history?” Life Extension, Note if the abundance was GOOD food we would have less problems with it.

"American researchers observed more than 17,000 female nurses with an average age of 50 in the U.S. All of the women were healthy when the study began in 1976. Researchers then monitored the women's weight, along with other health changes, every two years until 2000. For every one-point increase in their Body Mass Index, women had a 12 per cent lower chance of surviving to age 70 in good health when compared to thin women.”    Life Extension

"When I exercised the animals by giving them a daily bout of treadmill exercise, similar to what a lot of people do, it changed their metabolism. It lowered their hunger that they were experiencing on a daily basis. And it reduced the amount of weight gain early on, as they relapsed to obesity and ultimately lowered the body weight. So it changed their biology. The exercising rats didn't stay thinner because they were burning calories every day. That might have played a part in their weight control. The exercise program actually changed the biological drive to eat, and suppressed it. "  Paul MacLean University of Colorado School of Medicine

“Take a look at any overeater... try keeping track of what they eat in a single day. I can tell you right now that your long list will be short of healthy foods. So while they fill their bellies, they starve the rest of their bodies – leading to the kind of nutritional problems that can throw the brain out of whack. You don't need a head shrink to fix that -- you need to eat better, end of story.”   Doctor William Douglass MD 

"We now know that carrying excess body fat plays a central role in many of the most common cancers."   Doctor Laurence Kolonel MD PhD Director Cancer Research Center Hawaii

"Stevia is being used to successfully to fight diabetes, obesity, hypertension, fatigue, depression, infections and sweet cravings. Several studies on rats with type 2 diabetes strongly suggest that stevia could become a new anti-diabetic drug because it stimulates insulin secretion and lowers blood sugar."   Doctor Nan Fuchs PhD

"In the past 30 years, child obesity rates have more than tripled. One in three children, 10 to 17, is overweight or obese, and 27 percent of young adults, 17 to 24, are too heavy to join the military.”   Doctor Joseph Mercola MD

     

Losing Muscle gaining Fat

"Have you resigned yourself to gaining weight because it “runs in the family”? Bad genetics doesn’t have to catch up with you. You can change your genes simply by making a few adjustments to your diet. When you eat certain foods, nutrients release hormones that switch your genes on and off. And the nutrients in low-glycemic foods turn off genes that lead to weight gain and diseases that may follow. We found this out when we studied the response to the glycemic index (GI) in people who have metabolic syndrome.”   Doctor Al Sears MD, D Ornish, MJ Magbanua and G Weidner et al, Note our genes are DYNAMIC live well and you IMPROVE your genetic make up.

  

The average person starts to lose muscle mass in their twenties. By the time they are sixty they have lost twenty to forty pounds of muscle and put on twenty to eighty pounds of fat. Do you think you can possibly have the same health and joie de vive with this loss of muscle and addition of fat? You can reverse this and get back to the same lean body mass you had in your teens. Is it easy? It’s not as hard as you might think and 1) exercise, 2) good fats and 3) sensible eating are the keys to doing it. Your body may have been transformed into fat because in part you stopped using your muscles. People laugh when I suggest throwing out their tv but its no joke. Think about your life as a kid. I was on the move almost continuously from morning to night; almost never in a car, traveling on my own power. I was thin as a reed with muscles. I could eat supper and in ten minutes be out playing ball of some sort. When I live that way today I have absolutely no problem with my weight.

   

Want your teenaged body back?

Live as a teenager once again! No its not a joke. Make some thing or things more important than food. Remember when you would constantly miss meals BECAUSE SOMETHING ELSE WAS MORE IMPORTANT?  It's a mind set that can be completely independent of age. Couple the subordination of food with some good sweaty exercise and Whamo! I subordinate food to exercise and it seems to work.

    

Excess Body Fat is a Big Health Problem

For example visceral fat, a beer gut, is a marker for numerous health risks including cancer, diabetes, heart problems, liver problems, stroke and many others. Visceral fat has been found to be VERY hormonally active, for instance it often converts testosterone to estrogen (See Estrogen Dominance Protection Protocol). For tips on losing weight see (See Weight Loss Protocol). Simple walking has been found to greatly reduce a beer gut. For more reduction walk more miles.

   

Doctor Andrew Weil's Childhood Obesity Warning

• Children are today 300% more likely to be Obese as those of two generations ago

• Children as young as seven are becoming Sugar Diabetics

• Many of these children will suffer CVD consequences

• CVD is very costly to treat

• Diabetics also suffer from blindness, kidney disease and limb loss

• All this is almost 100% preventable

   

Bring back the Muscles and burn the Fat

People in their nineties have doubled their muscle mass in a few months by weight training (See Weight Lifting Protocol). Each additional pound of muscle requires additional energy expenditure to maintain. Muscle requires about five to ten times the energy to maintain as fat. Muscle burns fat while you sleep. The day after your workout day you will burn additional energy building up the muscles you have worked out. Muscles also serve as a store for glucose in the form of glycogen; this allows your food energy to avoid being turned into fat when it must be stored rather than immediately burned.

   

Sustained Exercise, Good Fat and Sensible Eating

I have found I cannot achieve my desired body weight (See Overweight Protocol) WITHOUT lots of exercise. Every spring when I am doing a lot of cross country skiing (See Cross Country Skiing Protocol) I am amazed at the loss of weight that inevitably accompanies the long days of skiing in the cold. Long days rollerblading also seems to melt off the fat as does long days hiking or biking. Humm there seems to be a pattern here. Periodic sustained calorie output in a single many hour session seems to work for me.

   

These very important impediments must be removed from your path to a healthy body weight

  1 Junk Food empty calories will cause you to overeat

  2 MSG (See MSG Protocol) this chemical will cause you to overeat

  3 HFCS will keep you from feeling full, causing you to overeat

  4 Sugar will pack on the pounds

  5 Most Artificial Sweeteners (See Sweeteners Protocol) will cause you to overeat

  6 High GI (See Glycemic Index Protocol) foods are close to sugar in their digestion

  7 Skipping a healthy nutrient, calorie, protein, fat rich breakfast is perhaps worst thing you can do

  8 Eating most of your calories late in your day turns your calories into YOUR fat; you give your poor body NO choice

  9 Steps 7 and 8 are VERY connected

   

HFCS/Fructose is a Direct Cause of Metabolic Syndrome

     

Research is pointing to the fact that an under active Thyroid (See Thyroid Protection Protocol) might be an important cause of weight problems, especially among women, in the US today.

Serotonin (See Serotonin Protection Protocol) is a brain (See Brain Protection Protocol) compound required to avoid depression as well as many other negative moods. In older folks and others serotonin levels are often suboptimal resulting in depression, anxiety, sleep problems, over eating and other mood related problems. Supplementing with the essential amino acid L-Tryptophan (See L-Tryptophan Protocol) has been found to often increase brain levels of serotonin resulting in less craving to over eat.

“Magnesium deficiency causes serotonin-deficiency with possible resultant aberrant behaviors, including depression suicide or irrational violence.”  Paul Mason

   

Healthy Eating

• Eat when you are hungry not by the clock
• Do not to eat after 6 -7 PM
• Eat a nutrient, calorie and fat rich breakfast you can arrange your hunger to permit this by not eating after 6 - 7 PM
• Eat at least five small meals and/or large snacks a day
• Eat good mostly raw whole fresh foods
• Eat good carbs (See Carb Protocol)
• Chew slowly and completely. This will slow you down
• Take at least 30 minutes to eat a full meal
• Eat some good fat (See Fat Protocol) with each meal
• Heavily season your food (See Seasonings Protocol) with healthy seasonings
• Eat until your hunger is satisfied and no more. won't work unless you slow down
• Do not eat until you are full
• Prepare a little less than “enough” food for a meal. Shoot for NO leftovers
• If you are still hungry after a meal eat an apple or other small food
• Eat fruit for “Desert”
• Take digestive enzymes (See Digestive Enzymes Protocol) if you require them

   

Avoid for healthy Body Weight

• Cooked Food
• Junk Food
• Depression (See Depression Protocol)
• Sugar, chemical or bad fat Rich Deserts, treats or snacks
• Eating in the evening
• Estrogen Dominance (See Estrogen Dominance Protocol)
• Exercise Deficiency
• Good Fat Deficiency
• Skipping Breakfast or eating a small calorie, fat and nutrient deficient breakfast
• Soft Drinks (See Soft Drinks Protocol)
• Soft Drink Excess one is excess
• Stress
• Testosterone Deficiency
• Thyroid Deficiency

   

To obtain a healthy body weight

• Assure good Magnesium
• Assure good Vitamin D
• Assure good L-Tryptophan
• Assure a good Thyroid (See Thyroid Protection Protocol) function
• Eat a healthy nutrient, calorie, protein and fat rich breakfast
• Do not eat in the evening. This will help make you hungry in the morning.
• Uncooked foods will digest slower
• Snack on nuts (See Nut and Seed Protocol) in small amounts.
• Eat good fat (See Fat Protocol)
• Let your food be your desert
• Exercise
• Eat Whey (See Whey Protocol)
• Probiotics (See Probiotic Protocol)

    

To lose weight (See Weight Loss Protocol)

Also see (Obesity Protocol)