SWITCH YOUR METABOLISM BACK ON - Vander Kraats & … · 2015-06-03 · 3 What if you could turn...
Transcript of SWITCH YOUR METABOLISM BACK ON - Vander Kraats & … · 2015-06-03 · 3 What if you could turn...
SWITCH YOUR METABOLISM
BACK ON
theNatural
Way
ON
“Relying on the wisdom and holistic approach of Traditional Chinese Medicine, Western Natural Therapies, and a 6000 year unbroken history of Herbal Medicine, I offer a healing system that focuses on the cause of disease, not merely the suppression of symptoms.
My goal is to discover the individuality of your health problem, treat its cause, and stimulate your body to heal itself as soon as possible.”
FELLOW •AustralianAcupuncture&ChineseMedicineAssociationLtd
MEMBER •AcupunctureEthicsandStandardsOrganisation(A.E.S.O.) •FellowAustralianAcupunctureAssociation(A.Acu.A.) •NationalHerbalistAssociationofAustralia(N.H.A.A.) •AustralianTraditional-MedicineSociety(A.T.M.S.)
Personal HistoryDennis Vander Kraatswas born in Toronto, Canada and grew upwith a passion fordistance running.He representedCanadanationally and internationallyon anumberofoccasions, includingthe1979WorldCrossCountryChampionships.Hissuccess inathleticsearnedhimascholarshipfromtheprestigiousUniversityofNotreDame(USA).
AfterarrivinginAustralia,DennisandhiswifeMarionsuccessfullyoperatedahealthfoodstoreandthisstimulatedDennis’sdesiretofurtherhisknowledgeofnaturaltherapies.
After eight more years of study, Dennis graduated from the Melbourne College ofNaturopathyandHomoeopathy,theNanjingCollegeofAcupuncture,andtheAustralianAcupuncture College (Victorian University of Technology) to become a qualifiedNaturopathandAcupuncturist.
Dennis is now in private practice, and the director of Vander Kraats & Associates,evidencebasednaturalmedicineinWesternAustralia.
Dennis Vander KraatsB.A.,N.D.,Dip.Acup.,D.B.M.
AustralianHealthPractitionerRegulationAgencyGovernmentRegistrationNumber:CMR00017122128ChineseMedicinePractitioner
Copyright©2014Allrightsreserved.Reproductioninwholeorinpartwithoutpermissionisprohibited.Ifyouareinterestedinpurchasingadditionalcopiesofthisbookletpleasewriteortelephone:VanderKraats&Associates291WarwickRoad,GreenwoodWA6024Phone:(08)94477868Email:[email protected]:www.vdk.com.au
3
What if you could turn your metabolism back on and lose
weight the natural way?
Disclaimer: IMPORTANT – The information contained in this booklet is intended for educationalpurposesonly.Itisnotprovidedtodiagnose,prescribeortreatanydisease,illnessorinjury.Theauthor,publisher,printeranddistributorsacceptnoresponsibilityforsuchuse.Thoseindividualssufferinganydiseaseorpersistentsymptomsshouldconsultwiththeirphysician.Itishopedthatthisinformationwillempoweryoutomakemoreinformeddecisionsregardingyourhealthandwellbeing.
I used to have a metabolism like a hummingbird...
IrememberwhenIwasyoungandmymetabolismwaslikeahummingbird’s.Icouldrunaroundalldayandplayextremesportsandnotsufferfromachesandpains.
Iusedtosleeplikethedead,aminimumof8hourswithoutwaking.AndwhenIawokemysleepwassodeepitfeltthatmydreamswerechasingmeintoconsciousness.
People used to admiremy complete abandonment of inhibitionswhen it came toeatinganddrinking.Portionsizewasjust“moreplease”.
Foodtastedsogoodandthetastebudsdanced.AfewhourslaterIwasfeastingagain.
Theconceptoflaxativeswasunintelligibletome.MoreregularthanaRolex,complete,withoutfuss,andsatisfying.Heartburn,reflux,bloating,weightgain,arthritis...wellthatwasjustoldpeopletalking.
Thosewerethedays...whenIhadametabolism!
Hummingbirdsarethoughttohavethefastestmetabolismofallanimalseating2to3timestheir
ownbodyweightinaday.Rarelyaretheynoteating!
5
What if you could turn your metabolism back on?Whatiftherewasanaturalmedicinewhichworkedwithyourbodyto...
• Acceleratefatburning
• Preserveleanmusclewhileburningfat
• Improvebloodsugarlevels
• Reduceglucoseproductionintheliver
• Reduceinsulinresistanceinthemuscles
• Improveimmunity
• Improveliverfunction
• Improvescirculationandbloodflow
• Improvesenergylevels
Well, now there is....
NO caffeine, artificial stimulants, no elevation of heart rate.
AMPK - the master metabolic switch.
6
The AMPK Story
AMPKoritschemicalname,“5’adenosinemonophosphate-activatedproteinkinase”isanenzymethatplaysacrucialroleincellularenergyhomeostasis.
AMPK acts as a metabolic master switch regulating a number of systems insideyour cellswhich control howyourbodyuses energy. IncreasingAMPKstimulatesa biochemical cascade of reactions in the body which improves metabolism. Thisbiochemicalcascadeisextremelycomplexbutcanbesimplifiedinthefollowingchart.
“If you can’t explain it simply, you don’t understand it well enough” Albert EinsteinExplaining how AMPKworks requires a complex understanding of cell biology,physiology,andbiochemistry.Butbyexplainingtwomajormechanismsofhowcellswork,Ithinkwecangetagoodunderstandingconceptuallyofwhatishappening.
Turn on the Switch
Increases AMPK
Improves Metabolism Naturally
Improves Circulation
Increases Fat Burning
Helps Liver Function
Improves Digestive Enzymes
Improves Glucose (Sugar)
Metabolism
Improves Hormone Function
Reduces Inflammation
Improves Pancreas Function
Improves Cell Memory
Prevents Muscle Loss
7
Cell signalling:Much of current day medical research is focused on better understanding cellsignallinginthedevelopmentofnewmedicines.Cellsignallingispartofacomplexsystemofcommunicationthatgovernsandcoordinatescellfunction.Cellsneedtolistentowhat’sgoingonaroundtheminordertoreactappropriately.
Whenlisteningtoyourcarradio, ifthestationisnottunedinproperlyor ifyourantennaisbroken,yourradiocannotreceivethemessageorinstructionsfromtheradiosignals.
Inasimilarway,ifthequalityofinstructionsispoor,and/orthecellhasaninabilityto receive the instruction, disease can result. Many diseases such as cancer,autoimmunity, anddiabetes are thought tobe related to errors in cell signalling.AMPKisaveryimportantcellsignallerwhichcannotonly“tuneinthechannel”butalso“turnupthevolume.”
Gene expression:“A gene is just a small part of a chromosome and a chromosome is just a small part of a person’s DNA.”
or...“A gene is like a sentence, a chromosome is like a chapter, DNA is the whole book.”
Geneexpressionistheprocessbywhichinformationfromthegeneisusedtomakethe“spareparts”or“buildingblocks”thatkeepthemachineryof lifegoing. TheoriginalinformationorgeneticcodecomesfromtheDNA.
Justlikeabuilderwhoreliesonanarchitect’sblueprinttobuildyourhome,werelyonourgeneticcodeandgeneexpressiontohaveahealthybody.
Ideally,ourblueprintsshouldbeofgoodqualityso theycanbeeasilyread...whocanreadonethathasbeenchewedbythedog?Likewise,ifourDNAorgenesaredamaged,informationtomaintainandhealthebodywillbecompromised.
Sinceeveryoneatthebuildingsiteneedsacopyoftheblueprints,wehavetomakesurethatthephotocopier isworkingproperly. Thefirststepofgeneexpression,calledtranscription,isthecopyingoftheinformationfromthegenetobeusedinbuildingandrepairingthebody.
AMPK stimulatesmanyof theprocesses involved in geneexpressionwhicharenecessaryforahealthymetabolism.
8
Avoid the high carbs and sugars for an athletic bodyAthleteshaveknownfordecadesthatthewaytoshedunwantedfatandmaintainleanmuscleistoavoidthehighcarbohydrateandsugarfoods.HavingasmartdietenhancestheeffectofAMPK.
Theotherimportantprincipleistohaveadequateproteintomakesurethatthebodydoesnotlosemuscleinthefatburningphase.Muscleisobviouslyimportantforstrengthandmobility,butalsoplaysanimportantroleintheimmunesystemandbloodsugarregulation.
Thinkofmuscleasthearmourofthebody...andAMPKhelpsyoukeepit.
9
Studies showing the advantages of avoiding high carbohydrate to burn fat and preserve muscle
Very-low-carbohydrate diets decrease fat mass, spare lean body mass
STUDY YEAR DIET SUBJECTS
DURA-TION (DAYS)
EN-ERGY (KCAL)
CHO (G)
BODY MASS CHANGE (KG)
FAT MASS CHANGE (KG)
LEAN BODY MASS CHANGE (KG) METHOD
Benoit et al11 1965 Fasting 7 M, obese 10 0 0 -9.6 -3.4 -6.2 UWWVLCD 10 1,000 10 -6.6 -6.4 -0.2
Young et al9 1971 VLCD 2 M, obese 63 1,800 104 -11.2 -8.4 -2.8 K40VLCD 3 M, obese 63 1,800 60 -12.3 -10.2 -2.1VLCD 3 M, obese 63 1,800 30 -15.6 -14.9 -0.7
Phinnet et al22 1980 VLCD 5 F, 1 M, obese 42 500-750 0 -10.6 -7.1 -3.5 UWW
Willi et al12 1998 VLCD 6, obese 56 650-725 25 -15.4 -16.8 1.4 DXA
Volek et al13 2002 VLCD 12 M, lean 42 2,335 46 -2.2 -3.3 1.1 DXA
Control 8 M, lean 42 2,190 330 0.4 0.0 0.4 DXA
CHO = Carbohydrate, M = male, F = female, UWW = underwater weighing, VLCD = very-low-carbohydrate diet, K40 = potassium-40, DXA = dual energy x-ray absorptiometry
Don’t rely on BMIBodyMassIndexabbreviatedBMI,isamathematicaltoolforassessingbodyshapebased on one’s weight and height. It is determined by dividing your weight inkilogramsbyyourheightinmetressquared.Itisoftenusedmedicallytodetermineidealweightanddegreeofobesity.
Sinceitdoesn’tactuallymeasurebodycomposition,that is,bone,fatandmusclecontent,itisoftenaverypoorindictorofidealweight.Thisisparticularlytrueifapersoncarriesalotofmuscleweightoris“bigboned”.
The Holistic ApproachOthermajorfactorsaffectingmetabolismare...• Thyroidhormones (seeMeasuringBasalMetabolicRate)
• Estrogenandtestosteronelevels
• Cortisol(thestresshormone)levels
• Levelofinflammation
• Qualityanddurationofsleep
• Digestiveandbowelfunction
• Toxicitylevels
• Waterconsumption
• Musclemass
• Exercise
• Healthyglutathionelevels
10
Suggestions for enhancing the effects of AMPK• Haveaportionofproteinwitheachmeal.• Sticktothelowtomoderatecarbohydrateandsugarfoodsasmuchaspossible.• Apartfromprotein,therestofyourfoodshouldconsistofvegetablesand salads.Raworlightlycooked.• Eatfruitsparingly.(Berriesarebest)• Avoidallgrainsasmuchaspossible.• Say“NO”toalcohol.• Learntolovegreentea.
11
Hypothyroidism; The Undiagnosed EpidemicThevastmajorityofpeoplewhosufferfromthyroidproblemssufferfromhypothyroidism...thatis,anunderactivethyroid.Thethyroidproduceshormoneswhichaffectalmostallthecellsinyourbody.Itisnowonderthen,thatadisorderofthethyroidcancauseliterallyhundredsofdifferentproblemsinyourbodyincluding:
Fatigue, decreased libido, candida, dry skin, premature aging, infertility, constipation, mood swings, frequent infections, headaches, blood pressure problems, endometriosis, diabetes, cancer, nervousness, insomnia, heart attack, weight loss or weight gain, stroke, hair loss, high cholesterol, intolerance to heat, muscle weakness, low immune system, arthritis, gout, depression, osteoporosis, joint pain, muscle pain, heart palpitations, cystic breasts, ovarian cysts, intolerance to cold, insulin resistance.
Whatmakesmattersworse,isthattherearemanypeoplewhosufferfromhypothyroidismthatremainundiagnosed.Thereareanumberofreasonsforthisthatyoushouldunderstandtoempoweryoutotakestepstoseeifyouareoneofthemanywhoaresufferingwithoutknowingthatyourthyroidisunderactive.
ThemostcommonmedicaltestformeasuringthefunctionofthethyroidisabloodtestwhichmeasuresthelevelofThyroidStimulatingHormone(TSHorthyrotropin)thatyouranteriorpituitaryglandproduces.Inasense,thisisaconversationbetweenthepituitaryglandandyourthyroidgland.Whenyourthyroidisbeinglazyandnotproducingenoughthyroidhormones,thepituitaryglandproducesmoreTSHasasignaltoencouragethethyroidglandtostartworkingharderandproducemorehormones.Theconverseisalsotrue.Thatis,ifthethyroidisoverproducinghormonesthepituitaryproduceslessTSHinanattempttodownregulatethyroidhormonesproduction.
ThereareanumberofpotentialshortcomingsoftheTSHasameasurementofthyroidfunction.
Firstly,thereferencerangethatmostAustralianpathologycompaniesuseisoutdatedaccordingtomedicalexpertsoverseas.Thesocalled“normal”rangegoesfrom.4to4andinsomecases,.4to5.Manypathologycompanieshavenarrowedthisrangeto.4to2.5SomedoctorsbelievethataTSHof1.0isidealformanypeople.
12
ThismeansthatifyourTSHisgreaterthan2.5andlessthan5,inAustraliayouwouldbeclassifiedas“normal”whereasunderthestricterrangeyouwouldbediagnosedassufferingwithhypothyroidism.Themorenarrowrangecouldbedescribedasthe“ideal”ormosthealthyrange.Arecentstudyof65,000healthypeoplewithoutthyroiddiseasefoundthatthemostcommonTSHreading(Mode)was1.25andtheMedianValuewas1.50(thatis,overhalfthepopulationinthestudyhadareadingbelow1.50).Theaverage(MeanValue)was1.68.Eighty-fivepercentofthegrouphadaTSHunder2.35(SeeChart).
References
1. TBjøroetal,‘Prevalenceofthyroiddisease,thyroiddysfunctionandthyroidperoxidaseantibodiesinalarge,unselectedpopulation.TheHealthStudyofNord-Trøndelag(HUNT).’EuropeanJournalofEndocrinology2000143639-647
2. JStockigt,‘SubclinicalHypothyroidismorMildThyroidFailure:Howimportantisearlydiagnosisandwhattreatmentisoptimal?’InterviewWithSigmaPharmaceutical2001 http://www.thyroid.org.au/Information/Stockigt.html.Accessed30December2001.
ThesecondandperhapsmoresignificantproblemwithinterpretingtheTSHreadingistorememberthatitisonlythe“dialogue”betweenthepituitaryglandandthethyroid.This“dialogue”helpsregulatetheproductionofthyroidhormones,butitprovidesnoinformationastowhetherthethyroidhormonesarebeingeffectiveintheir“targettissues”.Thisiswhere“therubbermeetstheroad!”Tounderstandthis,wemustrealizethathormonesarechemical“messengers”thathaveinstructionstodelivertocells.Thisinstructiontellscellswhattodo.Thetransferof“information”fromthethyroidhormone(indeedallhormones)takesplaceatthecellmembrane(cellwall).Hormonesarelike“keys”thatfitintolocks
13
(receptorsites).Whenthe“key”fitsthereceptorsite,theinformationistakenonboardthecelltostimulatecellfunctionandofteninitiategeneexpression.
Theproblemoccurswhenthereareadequateamountsofthyroidhormonescirculatingintheblood,buttheexchangeofinformationandinstructionsdoesnotoccuratthecellmembrane.It’sasthoughthehormonesdon’texistsincethecellsare“resisting”(ienotlistening)tothehormones’instruction.Thisineffectivenessofthehormone’sabilitytotransferinformationtothecellhasbeennamed,“Type2Hypothyroidism”.
Asanaside,asimilarconceptoccurswithinsulinandbloodsugars,knownas“insulinresistance”.Inthiscase,thereisplentyofinsulin(ahormone)inthebloodstream,butpoorreceptorsitehealthatthecellwall,likewiseignoringtheinstructionsofinsulin.
AnotherpotentialundiagnosedproblemoccurswiththelackofconversionofT4toT3.ThemainhormonethatthethyroidproducesiscalledT4.T4isrelativelyinactiveandmustbeconvertedbythebodytothemoreactiveformcalledT3.IfforvariousreasonsT4cannotbeconvertedefficientlytoT3,hypothyroidismcanresult.
Measuring Basal Metabolic RateAnextremelyprevalentsymptomofhypothyroidismisaloweringofbodytemperature.Alowerbodytemperatureisasignofadecreasedmetabolism.Coldhandsandfeetareoftenpartofthesymptompicture.Peoplecanalsofeel“hot”yetstillhavealoweredbodytemperature.
Temperatureshouldbetakenfirstthinginthemorningbeforegettingoutofbed.Excessbedclothingorblanketscangiveahighreadingascananabnormalsleeppatternthenightbefore.Itisidealtomeasureafteragoodoraveragenight’ssleep.
Mercurythermometersarethebestformeasuringbasalmetabolicratebutarenolongermade.Therearealternativeliquidbasedthermometersonthemarketwhicharebetterthanthedigitalones.
Placethethermometerunderyourarmpitfor10minutesbeforerisingfirstthinginthemorning.Digitalthermometersaremuchquicker...justwaitforthe“beep”.
Temperaturereadingsbetween36.6Cand36.8Careconsiderednormal.Anyreadinglowerthan36.6stronglysuggestshypothyroidism.Thistestcanalsobean
14
indicationwhenthethyroidhasbeensuccessfullytreatedsincebodytemperaturewillthenrisebackuptothenormalrange.Remembertohaveyourthermometerbesideyourbedsothatyoumoveaslittleaspossiblebeforeandduringtakingyourtemperature.Thereadingsshouldbetakenover4or5daystoseewhattheaverageis.
Mencandothetestanydaywhennotrushedandafteranadequatenight’srest.Women’stemperatureshowever,canfluctuateatdifferenttimesoftheirmenstrualcycle.Day2untilDay6areideal(Day1iswhenthemenstrualbleedingstarts).However,measurementatdifferenttimesofthecyclecanbeimportantforcomparisonandalsoindicationsofhormonefluctuations.
Beforepubertyandaftermenopause,womencantaketheirtemperatureonanyday.
Itisnotrecommendedthatthetemperaturebetakenorally.Oraltemperaturecanbeaffectedbysinusproblems,teethandgumproblems,generalinflammationinthebody,etc.
Low Carbohydrate Food List• Allfish,fowl,eggs,cheese,andmeat.Onlywholefood-nomanufacturedmeats.
• Mostherbsandspicesaslongasnoaddedsugar.
• Allnuts-especiallywalnuts,pecans,brazil,andalmond.Onlyasmallhandful perserve.Nutsarehighincalories.
AlfalfaSprouts Cucumber Radishes
Artichoke Eggplant Rhubarb
Asparagus Fennel Sauerkraut
Artichokehearts GreenStringBeans SnapPeasinapod
Avocados Kale SnowPeas
Bambooshoots Kohlrabi Spinach
BokChoy Leeks Squash
Broccoli Mushrooms Swisschard
Broccoliraw Olive-Green Tomato
Brusselssprouts Olives-Black Turnips
Cabbage Onion WaterChestnuts
Cauliflower Parsley Zucchini
Chives Pumpkin
15
Study
AMPK: a key regulator of energy balance in the single cell and the whole organism.
TheAMP-activatedproteinkinase(AMPK)systemisakeyplayerinregulatingenergy balance at both the cellular and whole-body levels, placing it atcentre stage in studies of obesity, diabetes and themetabolic syndrome. Itisswitchedoninresponsetometabolicstressessuchasmusclecontractionorhypoxia,andmodulatedbyhormonesandcytokinesaffectingwhole-bodyenergybalancesuchasleptin,adiponectin,resistin,ghrelinandcannabinoids.Once activated, it switches on catabolic pathways that generate adenosinetriphosphate (ATP),whileswitchingoffATP-consuminganabolicprocesses.AMPKexistsasheterotrimericcomplexescomprisingacatalyticalpha-subunitand regulatory beta- and gamma-subunits. Binding of AMP to the gamma-subunit,whichisantagonizedbyhighATP,causesactivationofthekinasebypromotingphosphorylationatthreonine(Thr-172)onthealpha-subunitbytheupstreamkinaseLKB1,allowingthesystemtoactasasensorofcellularenergystatus.Incertaincells,AMPKisactivatedinresponsetoelevationofcytosolicCa2+viaphosphorylationofThr-172bycalmodulin-dependentkinasekinase-beta(CaMKKbeta).ActivationofAMPK,eitherinresponsetoexerciseortopharmacologicalagents,hasconsiderablepotential toreversethemetabolicabnormalities associatedwith type 2diabetes and themetabolic syndrome.Twoexistingclassesof antidiabeticdrugs, that is,biguanides (forexample,metformin)andthethiazolidinediones(forexample,rosiglitazone),bothact(atleastinpart)byactivationofAMPK.NoveldrugsactivatingAMPKmayalsohavepotentialforthetreatmentofobesity.
Reference:
InternationalJournalObesity(Lond).2008Sep;32Suppl4:S7-12.Doi:10.1038/ijo.2008.116.
Forappointmentsonlycall (08)94477868Forenquiriesemail [email protected]
Webwww.vdk.com.au
ContactVanderKraats&Associatestodayformoreinformation,ortobookanappointment.
Are you interested in switching your metabolism back on?