Your Metabolism Doesn't Know It's The New Year

This is a more scientific, detailed continuation of a discussion started on my other blog.  Fat Fun Fit: Why I'm Not Making Resolutions: A Case Against Dieting.  From that post (in blue):

How will your body react if your norm is to eat around 2,500 calories per day, and only a little walking as your physical activity, and you suddenly cut your food intake by HALF and jump up to a "perfect" workout regimen?  My body reacted like this, as would most:  "Holy crud!!  What the hell is going on?!!  We must be starving, and running to try to find food! What apocalypse is going on out there?  Oh man, this is it, this is the end.  Emergency!  Emergency!  Going to code red- crisis management mode!"  My body senses a sudden catastrophic world event on many January 1st's.

Now time for the science nerd in me to come out.  What happens physiologically while on a low-calorie diet that your body is not used to, is that all food coming in as much as possible will be stored as fat for later in case the emergency gets even worse, and muscle gets broken down to be used for quick energy.  Cause if you're in a crisis, keeping your brain well-fed, and planning for the worst is top priority.  Your brain is not able to use energy from fat, and if you are starving your brain by eating a severely low-calorie diet, muscle is the quickest way to get energy to your brain.  Your body doesn't really have a way to tell how much fat it already has stored so that it can "cap" it at a certain amount, which is why you can get very morbidly obese people.  Your body will just keep making more fat when it is in these crises even though you already have a lot, or when there is a plain old excess of energy coming in.  Losing that muscle lowers my energy and makes sustaining this plan much more difficult.

Continuing on....

Your brain needs glucose.  Your body does too.  It's the energy that gets broken down into usable energy for your body, known as ATP.  You can also use other simple sugars like fructose, but those actually just get converted to glucose before being used to make energy.

Glucose can be stored in a number of ways.  The easiest way is as glycogen.  That is a ginormous molecule of glucoses linked together in a network.  Your liver and muscles store glycogen so that your body and brain have enough energy between meals.  They can only store enough to last for a few hours (between meals).  When there is no glucose in your blood from a recent meal and there is a need for energy, the glycogen gets broken down to glucose.

In the muscle glycogen, the glucose is used right there in the muscles so you can still walk around, type at your computer, chase your kids, etc. between meals.  The liver is the bank account for your brain.  The glycogen in the liver is broken down to send glucose into the blood for the brain to use.  Brain always has priority.  If the brain doesn't get enough, the body must supply.

When glycogen is gone, the body will go to the next source.  Muscle.  There are a lot of Amino Acids - building blocks of proteins - in your muscles, cause that's what muscles are made of- loads and loads of proteins.  Those proteins can then be made back into glucose to send to the brain so it has energy.  This process is called gluconeogenesis  (gluco=glucose, neo= new, genesis= make;  make new glucose).

When you are on a very low-calorie diet or starvation, your body will break down some muscle to feed your brain.  In the absence of readily useable glucose in the diet, the same happens.  This is why people on Atkins/ low carb diets lose a lot of weight quickly at the beginning.  They are starving their brains of glucose, so the muscle gets broken down.  Well, muscle weighs A LOT.  It is much more dense and heavy than fat.  It also takes a lot more water to metabolize muscle, so the majority of those pounds you are dropping on those diets are muscle and water.  Great if all you care about is the number on the scale.  Terrible if you care about your body composition, shape/ size, and actual health.

The other way for glucose to be stored is for PARTS of it to be put into fat. Glucose has 6 Carbons in it, but a bunch of 2-carbon subunits (Acetyl-CoA) can be put together into a long chain: a fatty acid.  Then 3 of these chains can be attached to a glycerol and stuck in adipocytes- fat cells.  A lot of energy can be tucked away this way.  You get loads and loads of energy out of fat.  You are probably familiar with this if you pay attention to nutrition labels.  There are 9 Calories per gram of fat, but only 4 Calories per gram of carbohydrate or protein.  That's equalizing the weight.  Fat takes up a lot more space, so all that extra energy stored in your body also makes your body bigger than the same amount of energy stored in muscles or glycogen.

So, how and when does this fat energy get used?  That's the tricky thing.  Your brain lacks the proper gateways and enzymes to metabolize the subunits from fatty acids (acetyl CoA) directly.  It can only take in glucose or ketone bodies.  The glycerol from the triglyceride can be made into glucose, so those get sent off to the liver to do that.  But the fatty acids are better used by the cells of the body cause they have the right enzymes and gates to allow that to happen.

But since fat is long-term storage, just like a trust fund, the body is not going to break into it at the first sign of trouble.  It waits to see if it can get by with the cash on hand, the checking and savings account.  (Glucose in blood from your meal, then glycogen, then muscle as explained already.)  Then if it's dire enough it will go for those fatty acids IF the body is in need of it.  So, from what I have heard from a Physiology professor about some research (but haven't located the research myself yet so I have no link, sorry), is that the mark for the fat getting mobilized is about 45 minutes of exercise.  After that point you would start to break down the fat for your body to use.  So the recommendation of 30 minutes of exercise most days doesn't even touch that.  If I want to reduce body fat, the best thing is to go on hours-long hikes as much as possible.  (The regular aerobic exercise IS crucial to your health in other ways though, and should still be maintained for your cardiovascular, respiratory, muscle and mental health.  Benefits of regular exercise are nearly endless.)

I mentioned the brain can use ketone bodies.  In severe starvation, the fatty acids can be made into ketone bodies, which can get into the brain and used for energy.  But they are very dangerous because they turn the blood acidic and it is detrimental to your body.  This is the last ditch effort during severe starvation, to keep your brain alive, cause without your brain, the show is over.

Street Gardening

I have sure been doing a lot of learning about nutrition lately, it's awesome.  Just saw this awesome TED talk by Ron Finley - an awesome man who is now one of my heroes.  I think we should all do this.  If I had a yard, I would totally do it. Watch!


I look forward to having my own home so I can have a garden, it's honestly something I miss the most about having an actual piece of property instead of an apartment building.
He also talked about how kids want to work - this is so true!  I need a garden so the kids can learn to work.

Can you imagine what we could do for hunger if we planted food on every one of the ridiculous 3-foot-wide strips of grass they have between the sidewalk and the road all over the place?  "Growing your own food is like printing your own money."
Come on people, seriously, get this started in your community.  If you own property, you have to "maintain" those little pieces of land, plus you have your own yard you could add at least some fruit trees to.  Farmers Markets could pop up way more with everyone selling the excess from their own harvest, so not only do you get free food for your family, but could earn a little extra income as well.

Community Action Services and Food Bank does something similar to this - it's a "Community Garden" - people can have a plot and they have to spend time weeding and helping out, and then they can have the food for their family.  Totally awesome!  Let's expand on that.

"Ecolutionary!"  Let's do it!

Brain Food - Nutrition for Learning & Memory

What are the best foods for learning?  Can your diet help improve your memory?

These are foods you should add to your regular diet which will boost your brain's ability to function and help you do well in school.  For info on what to eat for alertness before/ during studying, I will make another post and put the link here when it's done.

"Top Ten" Brain Foods
(according to this article)

1. Fish - Omega3 Fatty Acids are crucial to neural health, and can even prevent dementia.  They also promote heart health by reducing risk of blood clots, which will reduce risk of heart attack. Bonus!  It's recommended to have at least 2 servings of fish per week.

2. Nuts - high in essential fatty acids which help your brain perform its best, as well as iron which will help in getting oxygen to the brain (because the major component of hemoglobin in your RBCs is iron).  It's also got unsaturated (good) fats which will give sustained energy.




I would also add Avocados to this category, because they have a great amount of unsaturated fats which will give the same benefits as the nuts.  As a bonus, they have no cholesterol or salt!  Here's a site with info on avacados, how to pick a good one, how to slice, etc.: http://sprouts.com/food-tips/avocados-thinking-outside-the-guacs



3. Whole grains (quoted directly) - Eating lots of refined carbs like white bread and pasta is not only bad for your physical health, but it also leads to sleepiness, lethargy, and mental dullness. Luckily, whole grains tend to have the opposite effect and can lead to enhanced memory function and even better grades. Chow down on whole grain breads, crackers, and pasta while you study for a quick energy boost.

This source website has some info on a few whole grains you might not know about

4. Apples - skins of apples contain an antioxidant called quercetin that enhances memory. :)  Plus it's a good source of fiber to help you feel full, and is a very quick, portable source of energy.



5. Cruciferous Vegetables (direct quote) - In case you’re a bit rusty on your vocabulary, “cruciferous” vegetables make up a family of vegetables including broccoli, cauliflower, cabbage, brussels sprouts, and bok choy. A long-term study conducted by Harvard Medical School revealed that these type vegetables had the most positive effect on memory retention, meaning they are the most likely to help you achieve better grades. Eating these vegetables raw is the best way to get the optimal nutritional benefit, since cooking them often cooks out the nutrients your body and your brain need most.


6. Dark Chocolate (direct quote) - Not just any variety will do, but a certain type of chocolate – dark chocolate – can feed the brain, not only by improving memory, but also by increasing blood flow to the brain, increasing alertness and clarity. The darker the chocolate, the more benefits your brain will receive.

Click the following link for another article with more great things about dark chocolate, such as the facts that it has antioxidants, it prevents blood sugar spikes, even helps keep your teeth healthy! (Who knew?) Article on fitday.com

7. Spinach - great source of folic acid which can reverse memory loss, lots of antioxidants, vitamins, fiber, and even some Omega-3 Fatty acids.

8. Berries (direct quote) - Here’s a quick solution for the problem of how to study better—pop a handful of colorful berries in your mouth as you prepare for your next test or exam. Colorful berries such as blueberries, cherries, black currants, raspberries, cranberries, blackberries, gooseberries, and even grapes have significant health effects directly related to brain function. Not only do these flavorful snacks reduce the level of toxins in your bloodstream, but they also contain phytonutrients and antioxidants that improve blood flow to the brain and enhance neural activity as well.

9. Legumes - very high in protein to fuel your brain without blood a sugar spike and plummet, and also have folic acid to help with memory recall.

10.Onions - The compounds in onions, namely anthocyanin and quercetin, have even been shown to prevent Alzheimer’s disease.  Help improve memory and focus.




Another case for some good proteins

Amino Acids Can Excite or Calm Your Brain
The amino acids tryptophan and tyrosine must both cross the blood-brain barrier in the same pathway. If tryptophan crosses the barrier, it will have a calming effect. If tyrosine wins out, then you will be energized and alert. A high-carbohydrate meal can increase the brain's tryptophan levels, and hence the serotonin that promotes contentment and normal sleep. Therefore, a carbohydrate-rich meal may be more appropriate for the evening meal.		On the other hand, one can be energized for hours after a morning meal high in protein, because it raises tyrosine levels in the blood and brain – causing neurons to manufacture norepinephrine and dopamine, two neurotransmitters that promote alertness and activity. Tyrosine is crucial to brain power and alertness in another way. It's also needed for your body to make active thyroid hormones. Low blood levels of tyrosine are associated with an underactive thyroid gland. (Extreme thyroid deficiency causes severe mental retardation known as cretinism.)

Source above text is from

Tyrosine is actually made from phenylalanine in the body.  It's used to make neurotransmitters including epinephrine, norepinephrine, and dopamine.  Here are some dietary sources:

Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.

(Source)

Another source has some info on Amino Acids boosting brain function, on livestrong.com.

Brain Food No-No's
Some things NOT to eat (avoid as much as possible): alcohol, caffeine, and sugar (as in simple carb sweets).  There are many ways these items are bad for your health, a couple of which are their propensity for being addictive, help you gain weight, and to produce a giant sugar crash that will put your brain out of commission.  Here is another nice physiological reason, related to the neurotransmitter Dopamine.

Dopamine
Dopamine is the neurotransmitter needed for healthy assertiveness and sexual arousal, proper immune and autonomic nervous system function. Dopamine is important for motivation and a sense of readiness to meet life's challenges. One of the most vulnerable key neurotransmitters, dopamine levels are depleted by stress or poor sleep. Alcohol, caffeine, and sugar all seem to diminish dopamine activity in the brain. It's also easily oxidized, therefore eat plenty of fruits and vegetables whose antioxidants help protect dopamine-using neurons from free radical damage. More and more healthcare professionals recommend supplementing with vitamins C and E and other antioxidants.		Age-related cognitive decline is associated with dopamine changes in the brain. People whose hands tremble from Parkinson's disease have a diminished ability to synthesize dopamine, which is crucial to fine muscle coordination. Attention deficits are also connected to dopamine.

Source above text is from
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Stanford

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Visualization for Alertness & Success
Another tip while you are studying and taking tests, you want to make sure your Reticular Activating System is active (as I'm sure you already know, this part of the brain is what controls your awake and alert state- it determines what you focus on).  A great way is to actually visualize yourself succeeding.  You hear a lot about thinking positively.  Well it's true.  Successful people visualize themselves being successful, and that actually makes them more successful.  Here's an article if you want to learn more: http://www.ginabellinc.com/successgps/

By the way, since the RAS includes the Thalamus which takes in sensory info - so if you use a multi-sensory approach to visualizing and studying, you can trigger your brain during the test.  For instance, if you always chew the same flavor of gum while studying Physiology and visualizing your success, then chew that same gum during the quiz/ test, it could help your RAS pay attention to being successful!  Just a thought. :)

Hey, if you remember from the post about the brain anatomy and functions, I pointed out that the Reticular Activating System is just as active while you're dreaming as when you're awake - perhaps that's the logic behind listening to lectures, music, etc. while you're sleeping or meditating too!  Interesting...

The Science of Junk Food

Oh my...YOU NEED TO READ THIS AND SHARE IT WITH OTHERS... this New York Times article is very long but it will shock the socks off you.  I am ready to boycott Coke, Frito-Lay, Lunchables, and General Mills!  Anyone crazy enough to join me?  I'm quite honestly PISSED that these big companies do this crap and take advantage of the American public, because all they care about is MONEY.  (Pardon my language) Big business, you can go to hell.

Please share this with others!  Post it on Facebook and your own blogs, websites, etc.  People deserve to know about this.  (The science brain chemistry stuff in the article is also very fascinating, btw, and makes me angry that companies exploit it to manipulate consumers.)


http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?pagewanted=all&_r=3&