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 This week I learned something new. The muscles produce a protein called myostatin and that helps to control muscle growth. This is news to me. Well, the University of Calgary conducted a study and found that obese people produce more of this protein and are more likely to have stunted muscle growth and thus a slower metabolism. It's a terrible cycle, the extra weight causes insulin resistance and the insulin resistance causes higher myostatin levels with reduced muscle growth, which in turn causes weight gain. Individuals who are overweight have more difficulty getting the blood sugar to normalize with exercise and movement, and that is one of the reasons they are predisposed to diabetes.
So what's a person to do? Make strength training part of your daily routine. Eat enough protein to support your muscles. Talk to your doctor about medications and supplements that can help lower insulin resistance (cinnamon supplements, Metformin......).
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Omega 3 - The Key to Success |
 Many of us know that Omega 3 fatty acids from fish and nut sources are heart healthy. You can find in your local supermarket market aisles Omega 3 enriched oatmeal and even eggs (the hens are fed an Omega 3 rich diet instead of regular chicken feed). Fish has Omega 3 fatty acids also and helps to prevent Alzheimer's Disease, lower triglyceride levels and increase good cholesterol levels. And now there is evidence that it can also help prevent the complications of obesity. The University of Barcelona studied different groups of mice with a gene defect that made them obese and diabetic. The mice that were fed an Omega 3 enriched diet had less liver inflammation and insulin resistance than the mice that ate a controlled diet.
Ask your doctor if Omega 3 fatty acids or fish oil is right for you. It could be your secret weapon in your battle of the bulge.
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 There has been a lot of talk about abdominal fat. It has been linked to heart disease and many of us are trying to lose it for health and cosmetic reasons. Sometimes we resort to things like sit ups and tummy tucks. But the base of the spare tire lies deep inside and doesn’t respond well to such things. High cortisol levels is one thing that may it resistant to all our good intentions.
Cortisol is a hormone made by the adrenal glands and it plays a large role in the metabolism of the food that we eat. It is very sensitive and easily overwhelmed and that can lead to weight gain. Both high and low cortisol levels will cause this. Living a hectic lifestyle and watching the news is one way we cortisol imbalance. Even over doing it with exercise can have adverse effects. Lack of sleep definitely upsets the cortisol balance. If your days are filled with multi tasking and never ending to do lists you should consider getting your cortisol levels checked. Actually if you live in America or have kids like I do, you should get your cortisol levels checked. An imbalance could be at the route of chronic fatigue, brain fog, and weight gain. |
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 In a recent study, eating red meat and processed meat has been linked to an increased death from cancer and cardiovascular disease. So watch your intake of beef, pork, cold cuts, hamburgers, hot dogs, steaks, and meat in certain dishes like stew and lasagna. People whose diets consisted more of white meat, such as chicken, turkey, poultry and fish had less risk of death from cancer and heart disease. It may also be that people who eat more lean white meat are more likely to eat veggies.
The American Cancer Institute has already recommended that people should reduce red meat intake and take in more fiber. Do your body some good and do both: eat more veggies and reduce your intake of red meat.
Here are some ways to get in both fiber and white meat:
- Turkey chili
- Shrimp with vegetables kabobs
- Tuna salad
- Chicken stir-fry.
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Your Thyroid & Thermogenesis |
 During a diet, the human body starts to feel cold and there is a scientific reason for this. Your thyroid gland which plays an important role in the body’s metabolic function also controls thermogenesis and helps us to maintain a temperature of 98.6. The thyroid gland controls thermogenesis (regulates energy and heat production) and regulates protein synthesis with the production of T4. Unfortunately when a person diets this very organ that stimulates a persons metabolism, starts to work against them. Unfortunately with weight loss, less T4 is produced because the gland tries to do its best to stop the weight loss which it perceives as detrimental to the body. In addition less T4 is converted into its active form T3. With less T3 being produced the human body starts to feel cold. People have the symptoms of hypothyroidism which is a disease where people make low levels of thyroid hormone. Some people will complain of cold hands and cold feet. If you check a T3 level which is the thyroid hormone that is most active in muscle tissue, you may find that it now in the abnormal range even if it was in the normal range before the diet started.
The creation of less and less thyroid hormone is inevitable, but there are things that we do to spur it on. During a diet, people are cutting back their calories and may not be getting a wide array of foods that support the thyroid. Without proper nutritional support the thyroid gland will not be as efficient. Massive calorie reduction with starvation diets, fasts or low fat low protein diets will signal the thyroid gland to slow production. Tip: Do not cut your calorie count too low. Aim to lose one to two pounds a week and you will not make an enemy out of your thyroid gland
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A board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com. 
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