Recent scientific studies reveal that depression AND the chronic stress of modern life are causing measurable brain shrinkage. And this is leading us to lower IQ’s, brain fog and “senior moments” (like misplacing your keys or forgetting why you walked into a room). And it gets worse...
A recently discovered miracle protein can protect your brain from mental decline, and keep the mental sharpness and focus of a much younger self.
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Lose Weight w/out Dieting – No Diet Healthy Eat Weight Loss Tips
In this video certified holistic health coaches Corrina Rachel and Melissa LaMunyon describe how to clean up your diet and lose weight without dieting.
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A review of common agents with an emphasis on prescription medications. This video is a high yield exploration intended to provide paramedic students with a basic overview of common classes of cardiovascular medications and selected examples of medications from the major classes. Video Rating: / 5
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So you want to improve the quality of health care. But what, specifically, should you aim to improve? In this video, IHIs Former CEO Don Berwick describes a 2001 report by the Institute of Medicine, Crossing the Quality Chasm, that laid the foundation for health care reform all over the world.
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#1 Thing You Should Never Do When Dieting – Thomas DeLauer
Insulin Overview
Insulin is a fat storing hormone because it increases the major fat storing enzyme in the body called lipoprotein lipase (LPL)
It also decreases hormone sensitive lipase (HSL), the major fat burning enzyme, and slows fat oxidation by suppression of CPT-1 (the rate limiting step in fat burning)
So if decrease insulin, fat storage becomes slowed while fat release and burning is sped up
Other Fat Storing Hormones
Aside from insulin, there are (at least) 2 other fat storing hormones
One of them is called acylation stimulating protein (ASP) – where insulin is induced by carbs, ASP is induced by fat and both ASP and insulin stimulate the secretion of each other
So fat does stimulate insulin & insulin stimulates a fat storing helper ASP
Another storing hormone is a gut produced signaling molecule called glucose-dependent insulinotropic peptide (GIP)
GIP is induced by both carbs & fat – GIP has its own fat storing action on LPL and causes more insulin to be released
Glucose-dependent insulinotropic peptide (GIP)
Glucose-dependent insulinotropic peptide is a hormone released from the small intestine that enhances the release of insulin following the intake of food.
Glucose-dependent insulinotropic peptide is made and secreted mainly from the upper section of the small intestine from a specific type of cell known as the K cell
Its main action occurs in the pancreas where it targets beta cells, which produce insulin. Glucose-dependent insulinotropic peptide stimulates the release of insulin from the beta cells in the pancreas in order to maintain low blood sugar levels after eating.
The main trigger for glucose-dependent insulinotropic peptide release is food, in particular fatty foods or those foods that are rich in sugar.
Once released into the bloodstream, levels of glucose-dependent insulinotropic peptide do not remain high for very long. It is broken down quite quickly (after about seven minutes) and therefore does not remain in the circulating blood for long.
Acylation Stimulating Protein (ASP)
ASP is produced through a process involving three proteins: C3, factor B and adipsin, which are secreted by adipocytes – it’s an adipogenic hormone that stimulates triglyceride (TG) synthesis and glucose transport in adipocytes
ASP has a primary role in the regulation of lipid metabolism in adipocytes, where it stimulates glucose uptake, increases the activity of diacylglycerol acyltransferase, and inhibits hormone-sensitive lipase activity
In cellular studies, ASP increases fat storage through increased triglyceride synthesis and decreased intracellular lipolysis
Fats & Carbs
This means both carbs and fat cause fat gain, and when they are combined together they can result in even more
Eat carbs and you release insulin, and you also release GIP – GIP also causes the release of insulin itself
ASP is stimulated directly by fat and is stimulated indirectly by carbs because insulin stimulates ASP as well, and then ASP stimulates insulin
References
1) Ahrén B , et al. (n.d.). Acylation stimulating protein stimulates insulin secretion. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12917708
2) Metabolic response of Acylation Stimulating Protein to an oral fat load. (n.d.). Retrieved from http://www.jlr.org/content/30/11/1727
3) The worst food combination for weight loss. (n.d.). Retrieved from https://www.metaboliceffect.com/worst-food-combination-for-weight-loss/
4) You and Your Hormones. (n.d.). Retrieved from http://www.yourhormones.info/hormones/glucose-dependent-insulinotropic-peptide/
6) Critical review of acylation-stimulating protein physiology in humans and rodents. (n.d.). Retrieved from https://www.sciencedirect.com/science/article/pii/S0005273602006867
7) Acylation-Stimulating Protein (ASP). (n.d.). Retrieved from https://www.biovendor.com/acylation-stimulating-protein
8) The effects of acylation stimulating protein supplementation VS antibody neutralization on energy expenditure in wildtype mice. (n.d.). Retrieved from https://bmcphysiol.biomedcentral.com/articles/10.1186/1472-6793-10-4
9) https://www.nature.com/articles/0802369#ref14
10) Supra-Additive Effects of Combining Fat and Carbohydrate on Food Reward. (n.d.). Retrieved from https://www.sciencedirect.com/science/article/pii/S1550413118303255 Video Rating: / 5
Which vitamins are actually good for you? There’s a fine line between helping your health and hurting it. Here’s a guide on the “ABCs” of vitamin intake that’ll help you improve the condition of your skin, hair and overall health.
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How to Get the Most out of Vitamin Supplements- Thomas DeLauer:
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Many factors play a role on how available vitamins and supplements are when you take them. Fat-Soluble Vitamins: Vitamins A, D, E and K-
These are stored in the liver and fat stores in your body, so you do not need to consume these every day. They are easy to get from food as they are not easily broken down by heat when cooking. These are the most important vitamins to eat with food, as the name implies, they are only absorbed and used by the body in the presence of fat. These vitamins dissolve in fat and are then delivered to the bloodstream for use in the body. Not much fat is needed, but if taking a supplement, or even eating fruits and veggies, but sure to have some fat added. If you make a healthy smoothie, add some almond butter or you favorite oil, such as macadamia nut oil. When eating salads, do not use fat-free salad dressings! Olive oil and lemon juice are great options. Be careful if you supplement these vitamins and be sure to check with your doctor if you feel you may need to do so. These vitamins are only needed in small quantities and can build up to a dangerous level if too many are taken. Vitamin D is the main fat-soluble vitamin in the US where deficiencies are common. This is due to inadequate exposure to sunlight. Fortified foods and supplements can help. Try to obtain 5-15 minutes of direct sunlight twice per week to avoid a deficiency, and if this is not possible then talk to your doctor about supplementation.
Water-Soluble Vitamins: Vitamin C and B-complex vitamins are water soluble vitamins that you need to be sure to include in your diet daily. Unlike fat-soluble vitamins, these vitamins are not stored in your adipose tissue or liver and are in essence washed from your body daily. Food storage and preparation are important when making sure to get sufficient quantities of these vitamins. Deficiencies are uncommon, however vegans do not have a natural source of vitamin B12 and usually need to supplement. While deficiencies are not common, it is still important to consume daily for bodily functioning. As these vitamins dissolve in water, you do not need to take these with foods, although you can if you want to.
Minerals: Calcium and Magnesium (2,4) – These are best taken with food and good to take at night. Calcium is linked to improved sleep due to its muscle relaxing abilities and magnesium has calming effects on the nervous and musculoskeletal systems.
Zinc (2,4) – Take with or after meals to avoid stomach upset. Do not take with dairy as calcium hampers absorption. Also avoid taking with iron as large quantities of iron can also hurt your body’s ability to absorb zinc. Avoid taking excess zinc, which can lead to anemia through suppression of copper absorption.
Iron (4) – Best to take on an empty stomach. Avoid taking with zinc, calcium and vitamin E as these can decrease absorption. If you have a sensitive stomach you may not do well when taking iron on an empty stomach. If so, take with a light meal.
Probiotics (4) – Best to take 30 minutes before a meal as this is when digestive enzymes, bile salts and stomach acid are at low levels. These levels peak after a meal, so this is the worst time to take a probiotic.
Fiber (2) – Be sure to separate taking fiber from other nutritional supplements as fiber can hamper mineral absorption.
Fish Oil (4) – Fish Oil is best to take with food and with your multivitamin, or other fat-soluble vitamins, if you take them. The fat in the food that you eat can help to aid in digestion and absorption. As fats take a long time for your body to digest, it is best not to take fish oil pills or eat a fatty meal pre-workout. This can cause digestive upset.
Multivitamins: As these contain both water- and fat-soluble vitamins, take with plenty of water and some food with fat in it, but try not to take with dairy as this can reduce your absorption of zinc.
References:
1. Fat-soluble vitamins
2. Water-soluble vitamins
http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/water-soluble-vitamins-b-complex-and-vitamin-c-9-312/
3. Get the most from your vitamin supplements
http://www.foxnews.com/health/2014/04/08/get-most-from-your-vitamin-supplements.html
4. A guide to timing supplement intake
https://labdoor.com/article/a-guide-to-timing-supplement-intake/
