JOURNAL 33: Weight loss - more than just calories and exercise
Are you carrying a bit (or maybe a lot) of extra weight that you just can’t shift? Were you able to lose weight easily in the past through dieting and exercise but that is no longer working for you?
I have struggled with weight issues since I was child so I know what it is like. It’s likely I have tried every ‘diet’ you can think of, lost the weight and then regained it numerous times over. My last crazy weight-loss regime (which was actually a very well-known 12-week transformation program that I did 3 times in a row) saw me lose a whopping 20 kg over 6 months and shrink down to the tiniest I have ever been – a size 8. But trust me when I say I wasn’t healthy. It was actually the straw that broke the camel’s back. I ended up with severe adrenal exhaustion and could not get off the couch for months. My immune system was a mess and I couldn’t get rid of the chronic cough I developed from a cold. My body was utterly depleted.
That was nearly eight years ago and, while my adrenals are much happier these days and my overall health is significantly improved, since that time I have regained all of that weight and a few extra kilos for good measure. There are days when I don’t feel ‘good enough’ or healthy enough to talk to patients about their weight, but then I remind myself that I am probably the best person to have that conversation because I really get it. And I will not judge you for it.
Weight issues are a heavy burden to bear (pun intended) and there is often a clear genetic link when you look at siblings, parents and grandparents. While there is no doubt that what you put in your mouth (i.e. food and drink) and the amount of exercise you do are significant factors when it comes to body size, there is more to the story.
Inflammation
One of the first things to consider is your body’s capacity to deal with inflammation and oxidative stress. We are designed to respond to injury quickly and inflammation is a normal part of our innate immune defence to repair tissue. The key here with acute inflammation is the rapid response and a resolution.
However, when the persistent irritant doesn’t go away (e.g. alcohol, fast food, smoking) or the repair doesn’t go as planned, we end up with chronic inflammation that does not go away; that is, there is no resolution.
Chronic inflammation is one of the leading contributors to disease including obesity, insulin resistance, diabetes, PCOS, non-alcoholic fatty liver disease, autoimmune disease, endometriosis, osteoporosis, infertility, autism and heart disease.
Adipose (fat) tissue is an endocrine organ
Yes, you read that correctly. Your fat tissue produces hormones including leptin (involved in appetite control), cortisol, insulin and numerous pro-inflammatory cytokines including IL-6, TNF-alpha and angiotensinogen. Up to one third of IL-6 levels found in the blood are produced from adipose tissue and IL-6 is strongly associated with diabetes risk. CRP has been shown to drive ALL other risk factors associated with heart disease including high cholesterol.
Your adipose tissue is making you hungrier, storing more fat and creating significant inflammation. Hopefully this helps to explain why obesity is considered to be an inflammatory disease now.
Exercise and inflammation
Did you know that exercise causes muscle cells to produce IL-6 too? BUT the difference here is that IL-6 doesn’t activate pro-inflammatory pathways (as it does with adipose tissue). Better yet, exercise also stimulates the production of anti-inflammatory cytokines including IL-10. (Tip: There are other ways to increase IL-10 and down-regulate inflammation too.)
Exercise is potently anti-inflammatory and can significantly offset inflammation produced from adipose tissue.
Of course, there is always one exception to the rule! There is a known genetic variant that may predispose you to exercise-induced muscle injury, with this risk substantially increased if you are overweight or obese.
Are you keen to know your risk and what exercise is right for you? Good! Read on.
Your ability to metabolise carbohydrates, protein and fats
There is more to weight loss than simply calories in and calories out (or energy consumption vs energy expenditure). Some people are genetically more prone to carrying extra weight.
Your genes influence your metabolism in a number of ways including how effectively you metabolise and absorb fats, carbohydrates and protein. Your genes also control your appetite through hormonal regulation (e.g. leptin).
It’s time to shift our thinking away from calories in and out, to regulation of energy storage and energy utilisation. It is here that we can use our unique DNA to help us find optimal health.
Genetic testing can determine your unique dietary requirements based on your DNA, as well as determine the best type of exercise for YOU to help you burn body fat.
Genetic testing for weight management
Testing includes genes associated with:
inflammation
immunity
antioxidant and cellular defences
nutrients including vitamin D, A, B12, folate, choline
hormones and fertility
methylation and homocysteine metabolism
cardiovascular health, fat metabolism and cholesterol regulation
metabolism, diabetes and weight management
food allergies and intolerances.
One of the many benefits of genetic testing is that you can find out why you struggle with weight issues. It takes the blame out of the equation. And better yet, you can be provided with the information and support you need to make changes that will enable you to lose the weight, without any crazy fad diets.
I just sent off my own personal DNA test kit last week so watch this space.
Are you ready to take the next step? Book an appointment today. I am ready to help you take that first important step to better health.
Written by Denise Berry BHSc
Naturopath
