CHAPITRE 4

80 % OF OUR BODY IS COMPOSED OF WHAT WE EAT

Body fat = insulin production + genetics

Eliminate the un necessary carbohydrate and unnecessary bad fat

We have to reduce the amount of insulin production

Excess insulin leads to :

inflammation (through the body)
insulin resistance ( type 2 diabetes)

Every bites of food have a hormonal effect

ALCOHOL
7 calories per gram
First to burn calories
Inhibits fat metabolism

The body sees its toxic so it burn it first.

CORTISOL
Fight or flight hormone
Tears down muscle tissue. And the calcium in bones, impressed the immune system
To much sugar , insulin production, to much stress, can create 2 much cortisol

Low bone density, insume response, mood issues,

GUT HEALTH
Immune & cognitive function
Consume prebiotics and probiotics

INTERMITTENT FASTING
Go longer period of time without eating and not being hungry
Production of ketones bodies
Fine tune fat adaptation
Using store body fat for fuel.
If your not hungry don’t eat.

The body knows how to preserve muscle. Its good the the immune system

LEPTIN
Hormone the body produce
Leptin sensitivity = fat burning and satiety
CARBOHYDRATE
0 to 150 gram not producing to much, its great we are not in ketosis mode

150 and above = insidious weight gain.

Stop eating when your no longer hungry not when your full

300 and more is the danger zone.

FRUITS
High in sugar ( fructose)
Moderate intake
The body will transforme fructose into glucose
Berries are low in sugar

CHAPTER OVERVIEW

BODY COMPOSITION = AMOUNTS OF FAT , muscle, bones and other tissues that make up
your body.

Calories and hormones is the truth regarding fat loss.

Energy input = dietary factors like calories intake, macronutrient composition of the diet and
meal frequency and timing.

Energy output is the combination of resting metabolic rate, physical activity, NEAT ( non
excercie activity thermogenesis), and TEF ( thermic effect of food)

Energy deficit lead to fat loss, energy surpluses lead to fat storage.

Insulin is the master of hormone, presiding over all manner of metabolic and hormone
function.
Its primary role is transporting nutrients especially glucose, throught the bloodstream to
target cells and organs.

Excess insulin production from high carb diet inhibits fat burning and interferes with healthy
immune and hormonal function.

Insulin resistance occurs when liver and muscle cell become desensitized to the storage
signals of insulin. Insulin resistance leads to chronical high insulin and blood glucose, type 2
diabetes and other serious health issue.

Insulin, Leptin, ghrelin, cck, cortisol, neuropeptide Y, glucagon thyroid and testosterone are
other hormones and enzymes that regulate metabolic function.

Gut health is the cornerstone of a health metabolism.

Dysbiosis = when there are too many “ bad” bacteria and ‘ or not enough “ good” bacteria in
the right proportions in the gut.
Consuming probiotic and prebiotic foods or supplements supports desirable microbial
balance.

Internment fasting may promote caloric restriction, fat loss, autophagy, glycemic control
and insulin sensitivity.

ENERGY BALANCE DETERMINES BODY COMPOSITION

CICO = CALORIES IN CALORIES OUT

CI> C0 = weight gain

CI<C0 = weight loss.
CI=C0 = no change in the body composition.

CIM ( carbohydrate insulin model)

Its based on what food we eat and not the calories intake or out.

The more insulinogenic ( insulin production) the more obesogenic ( body fat creating)
Insulin is the main driver to fat storage.

Both sides are right to a degree, the truth is somewhere in the middle.

Energy can be measured or qualified in terms of calories.

ENERGY IN VS ENERGY OUT

Energy in = food intake , calories is just one
Energy out = calories are burned through exercise and basic metabolic functions.

Energy in variables
 Total calories
 Sources of calories : food, alcohol, exogenous ketone supplement
 Relative macronutrient intake: carbohydrate, protein and fat
 Micronutrient intake
 Nutrient absorption in digestion
 Meal timing and frequency

Energy out variables

 Basal metabolism: the energy it takes to sustain basic physiological functions, aka
resting metabolic rate ( RMR) or resting energy expenditure ( REE)
 Physical activity ; intentional exercise
 Non- exercise activity thermogenesis ( NEAT) : all the other ways we more when we
are awake that aren’t exercise related ( walking around the house to fidgeting and
shivering
 Thermic effect of food ( TEF) : the energy it takes to metabolize the food we eat.
 ACHIEVING ENERGY BALANCE

Its driven by hormones

When we consume more energy that what is needed, the body responds by reducing
the drive to eat and increasing energy expenditure.

When the energy intake is not sufficient to meet demands, your body compensates by
increasing appetite and conserving energy through decreased exercise motivation and
NEAT.
The body is responding appropriately, as would be predicted by the energy balance and
trying to rebalance the system.

Our behavior is also strongly driven by social and economic variables, overriding, or at least
complicating, the energy balance model.

WHY “EAT LESS, EXERCISE MORE” DOESN’T WORK?

Eating less and exercising more will create an energy deficit, which does lead to fat loss.
However: ( unsustainable)
Getting the math right is darn near impossible.
We underestimate how much food we consume and how many calories we burn with
exercise.

The energy outside of the equation is impossible to account for

There no way to measure NEAT or TEF in real time.

Your body wants to maintain homeostasis

It will actively resist to stay in a sustained deficit and that cause it to burn through body fat
stores. Its hard to live on with constant hunger and cravings, its why many people end up
quitting their low-calorie diets.

Many people try to change their eating behaviors without changing their eating
environments
If we remain surrounded by temptations, or who simply don’t have access to the resources
and support they need to be successful long term are likely to fail at their attempts to lose
weight and keep it off.

A better approach to achieve ideal body composition

Body composition is not only body fat. Lean tissue, organse tissue .
Changes on the scale can reflect:
 Fat gain or fat loss
 Lean tissue gains or lean tissue loss
 Hydration, water storage
 Inflammation
  Any combination of the above.
Achieving ideal body composition = reducing excess body fat stores and having sufficient
lean muscle.
The goal should be:
 A diet design to reduce hunger, maximize satiety and deliver optimum nutrition .
( manipulating food type and quality, macronutrients composition and meal timing
and frequency. )
 Exercise that includes resistance training and an appropriate balance of low and high
intensity exercise,
 Lifestyle modifications that support healthy hormones balance, notably getting
plenty of high quality sleep and minimize chronic stress.

ASSESING BODY COMPOSITION

The assess body composition, = determine what % of our total body mass is fat, muscle and
bones . how?:
 Skinfold calipers : easiest and cheapest, there’s is considerable room for
measurement error
 Bioelectrical impedance scales: but can be affected by hydration status
 Underwater weighing and air displacement chambers : not accessible for most
people

The most accurate is DUAL – ENERGY X-ray absorptiometry, or DEXA scanning .

Their give info including body fat percentage, muscle distribution, and bone density.

The oft-cited averages and health recommendations are:

Male healthy range: 10-25% , minimum 3-5%
Female healthy range: 18-30% minimum 10-16%

They reflect the distinction between structural fat and adipose fat.
Structural fat protects internal organs, is involve in cellular and hormonal functions,
comprises part of the human brain, and is in a complex chemical form not indented to use
as energy

Optimal body composition level becomes a highly personalized calculation depending on

your genetic particular’s fitness goals and exercise regimen and lifestyle patterns.

Optimal body composition is :

Absence of health or disease risk factors related to excess body fat and the 5 markers of
metabolic syndrome: elevated fasting blood glucose, high blood pressure, excess waistline
measurement, high triglycerides, and how HDL
HORMONES

Hormones are chemical messenger that travel around the body and direct activity within
every cell.
Each serves multiple functions. They influence one another in complex ways.
Hormone health or hormone balance = present in optimum levels neither too high nor too
low. To promote health and longevity.

INSULIN (. THE MASTER HORMONE)

For its role in facilitating the transport of nutrients and hormones to target organs and
storage depots in the body.
The pancreas releases insulin in response to a rise in blood glucose.
High blood glocuse ( hyperglycemia) is dangerous.
insulin is dispatched to help clear the glucose out of the bloodstream and into tissues
where it can be use for energy, or into storage for later use.

Insulin binds with receptors on the surface of a cells called GLUT4 transporters, opening a
metaphorical door in the cell membrane that allows glucose to pass inside.

Excess glucose is converted into glycogen for storage in the liver and muscle tissue.
When liver and muscle glycogene stores are full, remaining glucose is converted to.
Tryglycerides and transported to fat cells for storage

Elevate insulin levels = there is ample energy available, because it should only be high when
there is plenty of glucose hanging around. One effect of this is that insulin inhibits lipolysis ,
the release of fatty acids from adipose tissue . insulin inhibits gluconeogenesis in the liver so
that blood glucose doesn’t rise event higher.

Insulin opens the door for storing fat , its harden to burn fat when insulin is elevated, does
not mean that its impossible to gain fat on a low carb diet, nor lose fat on a high carb diet.
Someone who overeats on low carb diet will gain fat. Likewise, if total energy intake is low
enough on a high carb diet, the carbs ( glucose) that gets eaten will quickly be used for
energy, blood glucose and insulin will drop and the body will tap into body fat stores until
next meal.
Low carb diet may very well be favorable for weight loss because they promote favorable
glycemic control, lower insulin response and increase satiety.

ANABOLIC EFFECTS OF INSULIN

Insulin is considered an anabolic hormone = promotes growth and repair processes.

A healthy level of insulin production allows liver, muscle, and fat cells to repair, regenerate
and store energy for suture use. And promote wound healing.
Hyperinsulinemia ( chronically high insulin) and insulin resistance are risk factors for a
variety of cancer. Many types of cancer cells also have an overabundance of insulin
receptors.
Insulin is a critical link in the metabolic chain, and having too little is bad as having too much.
Chronically high insulin resulting from chronically high glucose is problematic.

INSULIN RESISTANCE AND HYPERINSULINEMIA

This occurs when human reaches his or her personal fat threshold. The maximin amount of
body fat the human can store before it starts to cause the accumulation of intra-abdominal
fat around the organs, metabolic problems, and disease.

When insulin can’t do its job to clear glucose out of the bloodstream, pancreatic beta work
overtime to pump out more insulin to deal with the problem. ( type 2 diabetes)

Insulin resistance is troublesome in the liver. At the same time insulin is telling the liver to
turn into triglycerides to put into fat storage ( one of insulin jobs). The liver continue to
pump out triglycerides so you end up with a dangerous combination of high sugar and high
triglycerides with nowhere to put them.

Many health issue go hand to hand with insulin resistance. Cardiovascular disease, non
alcoholic fatty liver disease, Alzheimer and dementia.

INSULINE SESSITIVITY

Some way to produce insulin sensitivity

 Moderate carb intake
 Exercise : depletes glycogen stores in the muscle and liver so that insulin has
somewhere to deposit energy. Aim for a mix of resistance training and full body, high
intensity workouts
 Walk regularly
 Get enough sleep
 Eat magnesium rich food and or supplement with magnesium
 Get plenty of omega 3 fatty acids
 Meditate.

Being insulin sensitive does not mean you are fat adapted or being able to reduce excess
body fat.

INSULINE AND HORMONE BALANCE

Many other hormones are affected by insulin.

Excess insulin = interfere with optimal function of appetite hormone, sleep hormone,
thyroid hormones, sex hormones and stress hormones.
The thyroid gland produces an hormone called T4 which is converted to T3, the active
thyroid hormone that controls energy metabolism.
When your insulin resistant, conversion of T4 to T3 declines.
This lead to a decrease in metabolic rate, increase fat storage, diminished energy levels,
compromised brain function, and other symptoms and thyroid irregularity.

High insulin increase cortisol, witch suppresses testosterone , DHEA and other adaptive
hormones, leading to the formation of stubborn abdominal fat and an acceleration of the
again process marked by declining hormones levels.

While sex hormones production declines naturally with age, this particular decline is
accelerated by high carb, high insulin, high stress eating patterns.

When insulin production is moderated, that affect appetite and fat metabolism are
optimized.

The ideal strategy is to use only the insulin you need to restock muscle and liver glycogen
stores, rebuild muscle and other tissue with amino acids, and to transport fatty acids and
other hormones and nutrients for a variety of essential metabolic functions.
By maintaining an optimal balance between insulin and glucagon you become like a ATM
machine, always open for deposits and withdrawals based on your daily energy needs.

GLOCAGON

The counterregulatory hormone to insulin, its responsible for mobilizing stores fuel into the
bloodstream for use as energy, including fatty acids, glycogen ( storage from glucose), amino
acids ( proteins) and ketones bodies.

Its secreted by the pancreas, as is insulin.

When blood glucose levels are low, glucagon causes the liver and muscle cells to convert
stored glycogen into bloodstream in the form of free fatty acids that can be burned as
energy.

Ingestion of carbs raises insulin and suppresses glucagon. Indigestion of protein causes a
slight elevation in both insulin and glucagon, so protein will not spike blood sugar like carbs
do

A low insulin/ high glucagon facilitates ketones production in the liver .

LEPTIN

Produced by fat tissue, it’s a key hormone that regulate appetite, satiety, fat metabolism,
and reproductions functions.
It is job is to tell the brain whether or not you are facing a potential energy shortage.

When leptin is high, either because you have sufficient fat stores to ensure survival or
because you have recently eaten. That sends a “all Good” message to the hypothalamus,
the master regulator of metabolism.
High leptin and inflammation of the hypothalamus can lead to leptin resistance, where
receptors are unable to “read” leptin’s signals.

When leptin is low it sets off alarm bells. Caloric restriction, losing fat, or simply having low
body fat levels can cause leptin to drop. Low leptin can interfere with menstruation and
fertility, as the body senses its not safe to reproduce. Other symptoms include hunger,
depression and low energy.

Leptin influences the production and distribution of sex hormones and is involved in the
process that regulate bone density, the onset of puberty, and immune function.

Leptin resistance results in a vicious cycle of overeating and excessive fat storage.

Leptin signals can be improved by moderating carbs intake and avoiding pro-inflammatory
foods, getting good sleep, limiting fructose intake, lowering blood triglycerides, and avoid a
prolonged caloric deficit.

GHRELIN (hunger hormone)

Is secreted by the stomach pre-prandially (before eating)
Its main job is to keep us from starving by simulating appetite and increasing the reward
value of food, and priming the body to utilize the incoming energy.
It stimulates growth hormone and activate areas of the brain involve with learning and
memory

CCK (CHOLECYSTOKININ)
A peptide hormone produced in the small intestine that regulates the rate of fat and protein
digestion.
CCK stimulates secretion of digestive enzymes (from the pancreas) and bile (from the
gallbladder) into the intestine to facilitate the digestion of protein and fat, respectively.

CCK also slows down intestinal contraction= slow down the rate of digestion so that the
small intestine can effectively digest proteins and fats from a meal. Promotes satiety.

CORTISOL
Hormone belonging to the glucocorticoid family that plays a prominent role in the fight or
fight response, as well as the functioning of nearly every organ and tissue in the body.

Its produced in the adrenal glands in response to signals sent from the hypothalamus via the
pituitary gland.
Healthy levels of cortisone = regulation of energy levels and metabolic function. mobilizes
fatty acids, glucose, and amino acids for use as energy.

Chronic elevated cortisol suppresses immune function, has a catabolic effect on lean tissue,
and accelerates the storage of fat (in the abdomen) (where cortisol receptors that promote
fat storage are more concentrated) .
It’s also increase appetite, for sugar. Can also result in blood pressure and due to sugar
craving and gluconeogenesis and state of hyperglycemia (high in blood sugar)

Cortisol levels peak in the early morning, influenced by sunlight, to help prepare for the
stress. Stimulation of a busy day. Levels diminish in the evening allowing the sleep inducing
hormone melatonin to rise to prominence in the bloodstream and facilitate a smooth,
relaxing transition from an alert state into a deep restful sleep.

CORTISOL AND STRESS

Balancing all manner of stress and stimulation with sufficient rest and cognitive downtime.

Chronic stress is at odds without genetic expectations and leads to serious health problems.

The scientific components of the stress response are 3 fold.

1. Stimulus or stressor, from the environment ( bear in the woods, getting into an
arguments, having to speak in public )
2. Perception of the stimulus : having to give a speech with another perspective, who
has felt vervous and anxious about the occasion for weeks in advance.
3. Response to the stimulus on a biochemical level.

Stress cause a quick spike in the heart rate, blood pressure, and respiration.
Best option is to remain calm in the face of a particular environmental stimulus. Then u gain
some control over the involuntary chemical / hormonal elements of the stress response.
After activating the fight to fight response, try engaging in a relaxation technique ( deep
breathing, meditation, laying in the sun, cultivating gratitude) to quickly return to calm,
balanced state without generating an undesirable prolonged production of stress hormones.

GENERAL ADAPTATION SYNDROME

1. Alarm: and occurs when stress hormones flood to the bloodstream.
2. Resistance : the immediate and extreme element. But stress hormone still circulates
in the bloodstream at an elevated level to afford heightened physical and cognitive
performance. (we can stay for days or weeks, final exams, high pressure deadline at
work)
3. Exhaustion : when the resistance stage continues for too long, the body is exhausted.
Instead of elevated cortisol in the bloodstream, cortisol levels drop well below
normal. Interfering with healthy, normal function.
The immune system becomes vulnerable to infection, brain performance declines, and
physical fatigue is prolonged as the body bottoms out from an exhaustive period of chronic
stress
TESTOSTERONE

The primary male sex hormone that presides over muscle growth and recovery, and
promotes traits = physical strengths, body and facial fair, sex drive, and competitive drive.

Males produce it from the testes at level about 20 times higher than the levels females
produce. But it’s essential to female al well.

Women need optimal testosterone to maintain bone density and prevents common
condition of osteoporosis. Female produce it in the ovaries and maintain as estrogen to
testosterone ration of 2:1

A gradual decline in testosterone in believe to be major marker of aging for both sexes.
The normal age-related decline is accelerated by high insulin producing diet. As well as by an
excessively stressful lifestyle resulting in chronically elevated cortisol levels.

An increase in abdominal body fat in males is strongly associated with declining

testosterone and or elevated cortisol.

To improve sex hormone balance in the body, first improve sleep habits. During sleep
testosterone and growth hormone production are elevated. Also intense exercise. Moderate
carb intake.

Other factors are Vitamin D, sun exposure, eating ample levels of saturated fat,
monounsaturated fat, and cholesterol. Avoiding sugar foods that cause rapid glucose spikes
and insulin Reponses, and obtaining adequate ZINC (shellfish)

Cortisol chef of the testosterone.

ENZYMES
Enzymes are chemical compounds within the body that catalyze biochemical processes.
Metabolic enzyme are imp elements required to regulate metabolic pathways required for
energy homeostasis, including the metabolism of glucose (carbs) amino acids (protein) and
lipids (fat)

LIPOPROTEIN LIPASE (LPL)

LPL is an enzyme residing on muscle, heart, fat and laxative breast cells.
It pulls fatty acids in the form of triglycerides from the bloodstream and converts them for
use by the cells,

Can be elevated or suppressed by exercise, dietary, sex hormone activity. High insulin levels
increase LPL as do high estrogen levels.

Female have a high concentration of LPL in the hips and buttocks areas in order to promote
reproductive fitness.
LPL increases in fat storage are below the waist when females are pregnant. After child is
born LPL decreases in this area and increase the mammary tissue.

Male who experience a decline in testosterone due to a high insulin, insufficient sleep,
chronically stress hormone production will experience elevated LPL in the midsection,
causing a “beer belly”

Low LPL due to inactivity reduces HDL levels, increasing risk and severity of heart disease
and exacerbating problems associated with diabetes, again, hypertension and metabolic
syndrome.

HORMONE SENSITIVE LIPASE ( HSL)

HSL is an enzyme that works inside of fat cells to mobilize stored fat in the bloodstream for
use as energy.
High insulin levels suppress HSL as do high estrogen levels.

HSL and LPL are also influenced by cortisol.

GUT HEALTH

Our bodies are constantly covered and populated by all manner of germs and bacteria. Our
own personal microbiome.

Microbiome = the trillions of bacteria living in the gut. It has both good and bad bacteria’s.
The bad ones can cause assorted disease and disruption to health if they are able to crowd
out healthy bacteria and gain a foothold in the bloodstream and digestive tract.

With every bit of dirt ingested, our ancestors were strengthening their immune and
digestive system, and improving their health.
It plays a big role in the intestines

The immune system depends upon a healthy balance of bacterias in the gastrointestinal
tract.
Theses beneficial microorganism even produce nutrients and vitamins, along with
neurotransmitters.
The gut microbiome is directly connected to the brain via the gut brain axis.

Gut dysbiosis = when poor dietary habits, environmental toxins and adverse lifestyle
practices ( too much stress, not enough sleep) cause harmful bacteria to override the
balance.

Poor gut health is revealed by digestive conditions such as constipation, irritable bowel
syndrome, diarrhea and acid reflux. Allergies asthams, acne, migraines, psoriasis, heat
disease, diabetes, ebosity , autoimmune disorders and systemic inflammation.
Mental disorder, depression, obsessive compulsive disorder and anxiety and panic attacks.

PROBIOTICS AND PREBIOTICS

Healthy well-balanced intestinal flora is promoted by the consumption of probiotics and

prebiotics.

Probiotics and heartful living organism present in certain foods. Yogurt, kefir, sauerkraut,
pickles, kimchi, fermented soy products (miso, tempeh_ and kombucha drinks with living
cultures are the best sources of probiotics on the diet. Also popular in liquid and capsule
supplement.

While probiotics help populate your digestive tract with healthy bacterias, they need their
own food to survive in the form of prebiotics.

Prebiotics are indigestible agents, fibers, that nourish the healthy bacteria.
Their travel through the small intestine and into the colon.

Gut flora metabolize them and create nutrients like butyrate.

Butyrate = short chain fatty acid that serves a number of important functions within the
body.
It’s the main energy source for the intestinal cells that line the colon, boosts production of
glutathione, the most important antioxidant in the body communicates with your Immune
system telling it to ease off on the inflammation response and promotes the release of gut
hormones like peptide YY that are needed for healthy metabolism.

Resistant starch = best dietary source of prebiotic.

It can’t be digested by enzymes and it isn’t absorbed as glucose.
And does not spike blood sugar it actually lowers the insulin response to a meal you
consume.

Resistance starch boosts the integrity and function of your gut, flushes away harmful
microbes and even contributes to satiety.

It also reduces hunger and food intake. Help promote lowered body fat and increase lean
mass, as well improved thyroid function, better sleep and more mental calm.

You can obtain resistant starch by supplementing smoothies with isolated starch sources as
as potato starch, plantain flour, green banana flour, cassava or tapioca starch. ( 8gram in a
tablespoon)

Another popular source sis cooked and cooled rice, potatoes, and legumes. “cooked and
cooled” its alters the structure of the carbohydrates convert to resistant starch.

100 grams of cooked black beans countian 25grams of carbohydrate, when they are cooked
and cooled 3-5 grams converts to resistant starch.
Prebiotics are also presents in: asparagus, green bananas and plantains, Jerusalem
artichokes, onion, garlic, leeks, red wine, honey and even whole grain and legumes.
Too much too soon= gas, bloating and constipation

INTERMITTENT FASTING

Whether planned or spontaneous offers numerous health and weight managements

benefits.

Its usually associated with caloric restriction. Fasting also promotes caloric efficiency, to
preserve health and energy during sustained periods.

Hormones responsible for growth, repair and immune function re optimized during fasting,
since insulin levels are low in the absence of diatary calories.

24 h fasting = growth hormones levels 1,300 % in females and 2,000% in males.

Its especially popular for promoting autophagy, the cellular “recycling” process wherein cells
break down and consume broken or malfunctioning components.
Autophagy seems to promote longevity and stave off issue like cancer, heart disease,
Alzheimer and osteoporosis.

Also a great tool for weight loss. Makes since with its calorie restriction, but it also affects
digestive hormones in a way that should be advantageous for fat loss.

Improves insulin sensibility and glucose regulation. It also reduces inflammatory markers
and risk factors for metabolic syndrome.

Fasting enables stored body fat to become the dominant energy source. Gluconeogenesis
and ketone burning. Fulfill the body glucose requirement’s during fast.

MANY DIFFERENT WAYS TO IMPLEMENT INTERMITTENT FASTING

 Time restricted eating: eating all your calories in 4-8hrs. and fasting for the rest of
the day
 OMAD : eat all your calories in 1 meal 2-4hrs.
 5-2: eating normally for 5 days and consuming a small number of calories on the
other 2 days.
 Alternate day fasting; eating normal one day and the skip eating the next
 Intuitive fasting; eating according to hunger, letting fasting windows vary from day to
day

FASTING AND EXERCERCISE

Both = numerous benefits.
Anti-aging effect by up regulating the release of adaptive hormones in the bloodstream.
During fast adrenal hormones such as cortisol and epinephrine are elevated, and intense
exercise stimulates a further elevation of theses hormones.

Among the adaptative agents released during fasting are brain derived neurotropic factor
( BDNF) and muscle regulatory factors ( MRFs)
BDNF triggers brain stem cell to transform into new neurons.
MRFs have similar effect on regenerating muscle tissue and protecting it from oxidative
damage and degradation.

For endurance athletes is improved glycogen repletion and retention.

Preserve glycogen and rely on fat for energy while performing at higher intensities over
longer and longer periods in a competitive setting.

THE PRIMAL CARBOHYDRATE CURVE

 0 to 5 grams per day – ketosis and accelerated fat burning

o Put you in a state of ketosis in 24 to 72 hrs depending on their metabolic
health and pas experience with ketogenic dieting
 50 – 100 grams per day – sweet spot for effortless with loss
o Minimize insulin production and accelerate fat metabolism. Allows for
greather itake od. Nutitious vegetables and fruits then the ketogenic zone.,
but the bulk of caleroes still come from dietary fat and meeting your daily
protein requirements.
 1000 to 150 grams per day – maintenance range
o Allows for genetical optimal fat burning, muscle development and effortless
weight maintenance. Vegetables, fruits, nuts, seend, and animal foods.
o With grains and precessed sugars eliminated.
 150 to 300 grams. Per day – insidious weight gain
o Continuous insulin- stimulating effects prevent efficient fat metabolism and
contribute to widespread health problems.
 300 grams per day or more – danger zone!
o Zone of the average American diet. Weight gain and metabolic syndrome.
Obesity and type 2 diabetes. immediate and dramatic reduction of grains and
other processed carbs and high-sugar foods is critical.

CARB CURVE VARIABLES

THE 50 GRAM ( 200 calories) variation within each range on the curve attempts to account
for individual energy disparities.

THE OTHER 20%

Primal = 80% of success with body composition goal, while exercise, sleep and stress
balanced contribute the other 20%.

Exercise

Primal aligned exercise program features extensive, comfortable paced movement, regular
brief, intense strength training sessions and occasional all out sprints.

It also improves insulin sensitivity. Mobilizing and burning liver and muscle glycogen stores
during workouts helps the body become more receptive to replenishing glycogen when
carbohydrate calories are ingested at ensuing meals.

An ever greater % of glucose isused as fuel because glucose can be burned anaerobically

Engaging in a chronic pattern of stressfull. Glucose burning workouts teaches the body to
prefer glucose as a fuel event at rest. Glucose is burned at a high rate, causing an elevated
appetite for carbohydrate during and after workouts.

SLEEP

Optimal sleep habits – minimize artificial light and digital stimulation after dark, sleeping in a
quiet , dark environment and awaking naturally near sunrise.

Cycling optimally all phase of sleep and staying in a close alignment with circadian rhythm
helps regulate hormones that affect appetite, satiety and metabolism, sch as the
aforementioned leptin, ghrelin, CCK, insulin and cortisol.

Poor sleep habits or insufficient sleep can disturb the function of hormones and
neurotransmitters in a manner that promotes a pattern of excess caloric consumption of fat
storage.

Anything that involves willpower and motivation is likely to suffer.

STRESS MANAGEMENT

Chronic stress leads to elevated cortisol and disrupts metabolic functions. It also
undermines motivation and makes it harder to make healthy choices that support your bogy
composition, health and fitness goal.

While sleep is the most important ways to combat stress, there are numerous other
elements involved , including emotional health and intelligence that assiat the physical body
in coping with life stress of all forms.
 Mediation and breakdown practices
 Gentle movements ( yoga)
 Taking breaks from social media
  Ensuring adequate nutrition
 Seeking help from a licensed mental health professional.

CHAPTER SUMARY

Energy balance is determined by the relative contribution of energy coming into the system
(our body) and energy going out.

CICO (calories in calories out)

The concept of energy balance recognizes that hormones like insulin and leptin play a
central role in driving appetite and energy consumption.

Energy input is a function of dietary macronutrients composition, caloric intake, nutrient

intake and mean frequency and timing.

Energy output compromises basal metabolic rate, physical activity , non exercise activity
thermogenesis ( NEAT) and thermic effect of food ( TEF)

Health male body composition ranges from 10-25% of fat for males, and 18-30% for
females.

Hormones and chemical messengers that drive every aspect of cellular metabolism. Insulin
is considered the master hormone.
Insulin is considered an anabolic hormone, and its main function is regulating blood glucose
level in the bloodstream.

When glucose wise after eating carbohydrate, the pancreas release insulin to deal with it.

Insulin unlocks cells and allows glucose to be use for energy, stored as glycogen in the
muscles and liver, or converted into fat and deposited in adipose tissue.

Insulin also inhibits lipolysis, or the liberation of fat from body fat stores, wich is why insulin
is considered to be counterproductive when it comes to weight loss.

Pulsatile insulin secretions are part of healthy metabolic functioning, chronically high inslulin
( hyperinsulinemia) is a serious health concern.

An insulin resistant liver is tricked into pumping out more glucose in the bloodstream. = type
2 diabetes.

Excess insulin also disturb the healthy function of numerous hormones, including thyroid
hormones, sex hormones and cortisol.

Leptin is a critical hormone involve in the regulation of appetite and fat metabolism. Its job
is to alert the brain when there is a possibility of energy shortage.
Its primary evolution role is to prime the body for reproductive success: stimulating appetite
and or fat storage as needed to make sure the body has enough energy on board.

GHRELIN is released pre-prandially to get the body prepped to intake energy and utilize the
nutrients coming in.

CCK stimulates secretion of digestive enzymes and bile into the intestine to facilitate the
digestion of protein and fat.

CORTISOL is the primary stress hormone that promotes enhances physical and cognitive
performance as a component of the flight or flight response.

TESTOTERONE is a critical anti-aging hormone for male and females. Exacerbated by a high
insulin producing diet and overly stressful lifestyle patters that spike cortisol.
Vitamin D and sun exposure, moderating life stress, eating various form of healthy fat and
cholesterol and minimizing sugar intake support healthy testosterone levels.

LPL ( lipoprotein lipase ) is a hormone that generally pulls energy from the bloodstream and
into storegae.

HSL ( hormone sentitive lipase) causes cells to free up stored energy into the bloodstream,
for burning as energy.

GUT HEALTH is getting more attention as a critical component of immune function and
overcall health. Our microbiome is considered a second brain.
Its facilitate digestion and even produce nutrients and vitamins with neurotransmitters.
A healthy gut = right numbers of beneficial bacterial strains, and no too many harmful
critters.

When the GUT is outbalance = dysbiosis.

You can support GUT by consuming prebiotics and probiotics.

Probiotics populate your intestinal tract with healthy bacteria, while prebiotics are
nourishing to the probiotics that live in your gut.

INTERMITTENT FASTING promote caloric efficiency, enhances cell repair, and accelerate fat
metabolism.
Pairing fasting with intense exercise can enhance the anti-aging effects of the adaptative
hormones that spike I the bloodstream in response to intense workouts.

Staying under 150gram per day promotes lifelog health and effortless weight managements.

COACHING YOUR CLIENTS

Low carb, low insulin production = create a hormonal environment ideal for fat burning.
Glucose is not readily abundant, so the body is incentivized to tap into its own fat stores for
energy.
Insulin is low so lipolysis is not inhibited.
Guide your client in eating meals replete with satiating protein and fat, hunger ang cravings
will be well managed.

Reducing carbs intake and therefore insulin production is not a guaranteed path to
successful and a perfect body.
Our role is to provide them with info that allows them to decide what health and fitness and
ideal body composition look like for them.

Re-educating them the key to success weight management, optimal health, and minimized
disease risk starts with emphasizing the simple premise that its largely about moderating
glucose intake and insulin production.
21 day experiment to eat primal meals and assess the results.

Carb dependency makes fasting difficult due to the body relative inefficiency at using fat for
energy.

As a reminder, here are some signs that your client is fat adapted:
 ABLE TO WAKE UP IN THE MORNING and function well for several hrs without eating
any calories
 Stable energy levels at rest through the day
 Elimination of craving and binges on high carb food
 Improved performance and stabilized energy during prolonged aerobic workouts.

The first point is a great benchmark to track progress. They can experiment with refraining
from eating in the morning until WHEN (when hunger ensues naturally)

Once your client shows signs of being fat adapted, they can progress to the next level of
primal living and performance and engage in fluctuating meal habits and fasted workout as
desired,

EVALUATING CLIENT SUCCESS

Its imp that clients that clients have small or big wins they can celebrate along the way.

CALORIES IN, CALORIES OUT

Nothing wrong with eating less and workout / move more.

Calorie from protein is not the same from the carbs

Not all will be use for fuel to drive the body forward.

If you burn more sugar in habits it will be hard to start burning fat has fuel for energy.

We want to reduce our glucose.

Extra card will mess with our hormones.

High level of insulin excess calories will be driven into the fat cell that is not easy to find to
burn.

When you become fat burner with low productivity of insulin our body respond and burn
the body fat and help us loose weight.

We suggest the cell to build more microcoria.

We trend toward an ideal body composition.

We regulate our appetite. The goal is to become ketone adapted.

Our overall caloric decrees during the day and we eat less during the day.

We have to burn more calories that we intake.

If you’re a sugar burner and doing workouts you do burn calories but your brain is telling
you to eat more to get ready for tomorrow.

We need to control our appetite and hunger. We suggest that you do burn more calories
then what you intake but our body needs to learn how to use store body fat as a fuel of
energy.

The body also can Plato and stop loosing weight. The brain send messages when it gets to
the body ideal composition. When it feels that this weight is good, when you need to loose
more you will have to make more efforts but you might not be that healthy. But it wont be
your ideal body composition.

Try a compress eating window try intermittent fasting. Not feeling hungry in the morning.
Using ketone to work my brain instead of glucose.
Ask your self if your hungry for the next bite?
Take the mind set off that you have to eat all that’s on your plate.

2 keys: go long time without eating + I am truly hungry for the next bite.
Sprint routine is important one 1 week. We burn the fat and calories after the workout.
HORMONE OPTIMIZATION

Some are naturally more easy to burn the fat. Not all of us can train with the same energy.

Find the best training method. We might take more recovery time then others. Sometimes
we send the wrong signal to our hormones.

We can make progress with our meal choices and exercise habits.

INSULIN SENSITIVITY

CONSISTENCY is an important element is BS! Train our body to not expect regular meal.

Sometimes we have to get outside the pattern. Change your routine, don’t do the same
thing everyday.

ALCOHOL

Red wine is put next to dark chocolate.

It might be disturbing our GUT. Moderation is important.

No valid reason to go looking for alcohol .

INTERMITTENT FASTING

No particular time to eat. ( 1hpm tp 7pm) compress eating window.

Breakfast is not always the more important meal of the day. Ideal is to not eat after a
workout. (45mns)
No need to workout hard everyday.

Hunger regulate, we don’t get the cravings.

We burn the damage fat and protein. Keeps us younger.

Skip a meal if you don’t feel sick. Do not force yourself to get hungry.

FASTING AND EXERCISE

HAVE THE body to prefer fat instead of glucose.
General pattern, make sure your recover before you do another one.
Don’t suppress hunger.
Monitor our performance and recovery
Make adjustment.

CARB REFUELING
If you do some type of hardcore exercise you might have to consume some food with carb. (
quinoa)

Recovery time is imp between exercise.

Auto fegi + to eat self

Cell needs nutrient to live. When its surrounded by glucose it send message to reprpduce.
Their devide.
When there are not surrounded by glucose, their wont devide and go consume the bad
proteins and fats that are no longer necessary. And “clean house” and repair some damage
in the DNA.
Anti-aging strategy.

21 days for the signal to start burning fat instead of sugar. Cant change on a meal to meal.
Nor from a day to day.
We have to make our body to depend more on fat and ketones instead of glucose.
The brain also burns energy, it will run without the excess of glucose and consume max
30mg during the day.

When you go and out of ketosis. You will still burn glucose. The body don’t want to adapt
unless it really wants to.

Do 2 weeks inn ketosis and 1 week normal.

DIET IS THE GATEWAY (80%)

But once you mail that, sleep and exercise become more important.