Hidden causes of slow metabolism

Transcription

1 Hidden causes of slow metabolism Dr Erica Oberg, ND MPH Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics Five factors you might not have considered (or treated) that affect weight

2 This week Hidden Causes of Slow Metabolism - Monday 1:00 pm Olmeca Gym Learn about five factors you might not have considered (or treated) that affect weight and energy. Factors range from genetics to the microbes in your gut to vitamin deficiencies. Discover which ones may apply to you. The Science of Stress Tuesday 1:00 pm Olmeca Gym The epidemic of our modern era is stress. Learn how it impacts you and what to do about it (other than burning your appointment calendar!). Come away with accessible lifestyle strategies to make you more stress resilient. How We Eat vs. What We Eat - Wednesday 1:00 pm Olmeca Gym Dr. Oberg s original scientific research, since confirmed by others, demonstrates that how we eat is more important than what we eat. Learn why carbs aren t the enemy and how a traditional Sunday dinner can heal you. This presentation also covers dietary patterns associated with the world s longest living populations. Nutrition Thursday 1:00 pm Olmeca Gym You ve done your homework, you know the basics, and yet you still wonder what you should be eating. In this interactive Q&A style session, Dr. Oberg answers your questions about food, popular diets, nutrition, and natural health.

3 Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics

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5 Stress hormones control Basal metabolic rate Focus & attention Food intake / satiety Fat distribution Blood sugar & insulin sensitivity Inflammation

6 Direct & indirect effects of stress Cravings for comfort foods Blood sugar Control/inhibition Chronic Stress Visceral fat Energy, motivation Mental health, coping Diet Overweight Physical Activity Sleep quality Control/inhibition Read more: Growth hormone Sleep Good tired Repair & healing

7 Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics

8 Nutrition affects everything

9 Nutrient deficiencies Increased disease risk Overweight Inflammation Fatigue

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11 Correcting deficiency restores normal pancreatic insulin secretion Commonly deficient in diabetes Improved blood sugar levels in randomized clinical trials Promotes visceral fat loss Diluted/sequestered in fat Via M. The Malnutrition of Obesity. ISRN Endocrinology. 2012;2012: doi: /2012/ Valint. Nutrients Mar 5(3) Treat to serum 25(OH)D3 = 50-70ng/ml or nmol/L

12 Promotes fat loss (p<0.001) Increased weight loss in full-fat dairy group vs. low fat dairy Also lowers blood pressure, colon cancer risk, osteoporosis Careful dairy can be high calorie! If taking supplemental calcium, chelated forms like citrate appear best absorbed Int J Obes Dec 35(12) Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res Nov 22;60:32527

13 Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics

14 Genetics 101

15 FTO gene - (Fat mass and obesity associated gene) Increased food intake but not satiety (feeding reward) > calories/day Expression is increased after food deprivation Diminished impulse control Preference for higher fat foods Attenuated by 30% with physical activity! Better response to a Mediterranean diet Better response to gastric banding PLoS Genet Apr 27;13(4) Eur J Neurosci May;43(9)) J. Alzheimers Dis (3): 461 9

16 COMT gene - worriers vs warriors Slow variant (AA or MetMet) Higher dopamine Worse handling of stress & pain More creative, higher cognitive function when not stressed Fast variant (CC or ValVal) Less dopamine Performs best under stress Prone to depression, less exploratory PLoS Genet Apr 27;13(4) Eur J Neurosci May;43(9)) J. Alzheimers Dis (3): 461 9

17 Poor methylation = obesity

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19 Are your genes your destiny? Change your epigenetics by changing your nutritional environment A diet rich in naturally occurring B vitamins reverses genetic methylation mutations Know your genetics = change your destiny Zhang Y, Cerjak D, Ali O. Finding Epigenetic Determinants of the Metabolic Syndrome. Austin J Endocrinol Diabetes. 2014;1(6): 1029.

20 Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics

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22 Reward & Motivation

23 Dopamine triggers

24 Di Chiara et al, 1999

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27 Int J Health Sci Oct; 8(4):

28 Brain balancers Rhodiola rosea increases dopamine Fisetin, rutin, quercetin stops dopamine break-down Phosphatidyl serine essential for neuroplasticity L-phenylalanine, l-tyrosine dopamine precursors Avena sativa (oats/oat straw) calms the nervous system Mucuna puriens natural l-dopa B6, B12, folate, betaine, SAM-E dopamine methylation co-factors

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32 Increased Caloric Availability Germ-free mice had lower body fat (than normal mice). Gained fat upon inoculation with microbiome from obese mice. Mice develop higher body fat despite same caloric intake. microbiome also improves nutrient availability

33 What changes the microbiome? Antibiotics Processed diet Type of birth (vaginal vs. cesarean) Antacid medications Stress

34 Probiotics improve Insulin resistance Le TK, et al. Oral administration of Bifidobacterium spp. improves insulin resistance, induces adiponectin, and prevents inflammatory adipokine expressions. Biomed Res. 2014;35(5):303-10

35 10 probiotic foods Yogurt/Kefir Sauerkraut Olives Pickles Kombucha Kimchi Miso Aged soft cheese Tempeh Algae (chlorella, bluegreen algae)

36 Brain imbalance Cellular starvation Fight, flight or freeze Microbiome Epigenetics

37 J Am Coll Cardiol. Feb ;59(7)

38 Tomorrow, 1pm: The Science of Stress and what to do about it Dr. Erica Oberg, ND MPH Pacific Pearl La Jolla CA