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Summary of Transcript:
• Avoid consuming large amounts of fat close to bedtime. This can inhibit ketone production and influence the body’s internal fat-burning mechanism.
• Minimize snacking, as it will prevent glucagon levels from increasing which stops the hormone sensitive lipase and carnitine shuttle pathways from working.
• Perform periodic low fat periods to activate PPAR alpha proteins, decreasing caloric intake and increasing ketogenesis in the liver.
• Increase consumption of vegetables, as they can convert butyrate into beta-hydroxybutyrate in the liver.
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Summary of Description:
Summary: This video provides 9 main reasons why weight loss may be stalling. These reasons include too much fat, especially before bed, too much snacking, not enough periodic low fat periods, not enough veggies, crossing the threshold of carbs just barely, focusing on measuring levels, inflammatory foods, working out on a full stomach or with BCAAs in the system, and stress.
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Conclusion
It’s important to be aware of the many potential reasons why your weight loss could be stalling. From too much fat, snacking, not having a low fat period, not enough veggies, crossing the threshold of carbs just barely, focusing on measuring levels, inflammatory foods, working out on a full stomach or with BCAAs in your system, and stress, there are many potential reasons why you may have hit a weight loss plateau.
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There could be a ton of various reasons as to why you’ve hit a weight loss plateau. So in in this video, we will go over 9 MAIN REASONS YOUR WEIGHT LOSS IS STALLING! So, Let’s dive in and I’ll see you in the COMMENTS!!
Too Much Fat (especially before bed)
Some people greatly increase their fat intake and think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated
bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene – among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway
HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4414487/
Too Much Snacking
Regardless of the food you eat, there will be a hit, or elevation of some extent, on insulin – insulin inhibits hormone-sensitive lipase (HSL), hindering fatty acid mobilization
No Periodic Low Fat Periods
Upregulates when fatty acids liberated from tissue
Activates UCP (browning of white fat)
Fasting and PPAR-a
PPARα increases the expression of several genes, including those involved in lipid transport, β-oxidation, lipoprotein uptake, etc. Specifically, PPARα increases the expression of the fat transporter protein CD36 and uncoupling (fat-browning) protein UCP-2 to increase fat burning
Not Enough Veggies (Butyrate)
One paper all the way back from 1962 that showed how the (rat) liver can turn butyrate into beta-hydroxybutyrate (from here on, BHB), published in the Biochemical Journal. However, for the most part, and for practical purposes, it’s best to think of butyrate and BHB as separate.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1243643/
The Journal of Functional Foods, 2017:
https://www.sciencedirect.com/science/article/pii/S175646461730097X
Butyrate is also a signaling molecule:
Induces the secretion of glucagon-like peptide 1, improving insulin sensitivity.
Increases BDNF levels, promoting neuronal growth and health in the brain.
Inhibits histone deacetylases (HDACs) to change gene expression.
Inhibits NFkB and activates regulatory T-cells to decrease inflammation.
Induces fibroblast growth factor 21 (FGF21) to increase beta-oxidation
Crossing the threshold of Carbs Just Barely
Results in blood sugar spikes
Focusing on Measuring Levels
Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the fatty acid oxidation process
Inflammatory Foods (LPS related)
A lipopolysaccharide (LPS) is a molecule present on bacterial membranes. Our gut is full of bacteria with LPS but the mucous is preventing their contact with the gut lining.
However, the western diet is associated with higher gut permeability, decreased mucus production and therefore LPS can get into the bloodstream where it triggers a response.
If the gut barrier integrity is compromised continuously, LPSs are constantly leaking to the bloodstream and cause the low-grade inflammation.
Working Out on Full Stomach or with BCAAs in your System
Full Stomach
Study – British Journal of Nutrition
https://pdfs.semanticscholar.org/c967/a2b328391460e46f1911598984ed79c8681d.pdf?_ga=2.78147796.1511733048.1563832557-411024736.1548097431
BCAAs
https://www.ncbi.nlm.nih.gov/pubmed/19013300
Stress
Stress (any stress) causes the release of cortisol. Cortisol raises blood sugar as part of the “fight or flight” response and, consequently, increases insulin. Insulin kicks you out of ketosis.
For an experimental example, in a study from the American Journal of Hypertension, researchers gave 6 male volunteers cortisol, 50 mg orally four times daily, for 5 days – insulin levels rose 36% from baseline.
https://pubmed.ncbi.nlm.nih.gov/7917157/
Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
https://www.dpag.ox.ac.uk/team/nicholas-norwitz
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