Body Composition Presented by Jamie Dorley ACSM CEO Nutritional Frontiers
Body Composition Presented by Jamie Dorley ACSM CEO Nutritional Frontiers Background for Jamie Dorley 1991 BS from Slippery Rock University 1994 ACSM certified personal trainer 1995-2001 National/International Sales Manager Sci-Fit Nutrition 2002-2005 Metagenics Inc. Functional Medicince Consultant Pittsburgh, Pa. 2005-2008 Metagenics Inc. Southeast District Sales Manager, Tampa Bay, Fl. 2008-present Nutritional Frontiers CEO and Co-founder with Dr James Winer Goals for webinar on Body Comp Understand BMI Review Body Comp and methods of testing Connection between altered body composition and chronic health conditions What is the best diet to reduce and manage a healthy body composition What is the best exercise What role does nutritional supplementation play? Case studies using the Nutritional Frontiers protocol Definition Body composition refers to the amounts of fat, bone, and muscle in the human body. Someone with a higher percentage of body fat is more likely to suffer from various health problems. Distribution of fat also plays a role, with ‘appleshaped’ bodies (fat concentrated around the abdomen) being more at risk of cardiovascular disease than ‘pear-shaped’ bodies (fat concentrated in thighs and buttocks). Men are more likely to exhibit the apple shape, females the pear shape Measuring body composition Calipers- the most common method of measuring body fat percentage. MAC, MAMC- these measurements are used to estimate lean tissue mass Measures thickness of subcutaneous fat in multiple areas of body MAMC = mid arm muscle circumference MAC = mid-upper arm circumference BIA- Bioelectrical Impedance Analysis uses the resistance of electrical flow through body to estimate fat. High standard of error: overestimates fat % of lean people and underestimates fat % of obese people. BIA Women – Normal Reference Age 25-34 35-44 45-54 55-64 65-74 75-84 Body Fat % 22.5 23.9 25.8 29.1 34.3 35.8 % Fat Free Mass 77.5 76.1 74.2 70.9 65.7 64.2 Phase Angle 6.6 6.7 6.5 6.0 5.4 4.8 Men – Normal Reference Age 25-34 35-44 45-54 55-64 65-74 75-84 Body Fat % 15.2 17.6 19.7 22.2 24.6 26.3 % Fat Free Mass 84.8 82.4 80.3 77.8 75.4 73.7 Phase Angle 7.5 7.2 7.1 6.6 6.1 5.3 Measuring body composition, cont. ADP- Air Displacement Plethysmography. Body volume is calculated as subject enters a sealed chamber and the displacement of air is measured. Knowing body volume and body weight (mass) allows calculation of body density: % of lean body mass & body fat. Hydrostatic weighing (aka Underwater weighing)- same basic theory as ADP, using water instead of air. Based on ancient theories by Archimedes. DEXA- a type of Xray used to measure bone mineral density, lean tissue mass, fat tissue mass, etc. In Body 520- similar to BIA with accuracy of DEXA Body composition & health Body composition rather than simply body weight is related to heart disease risk. Higher proportion of body fat may be associated with diseases Insulin resistance Diabetes PCOS Metabolic syndrome Cardiovascular disease (heart disease) Higher body fat also places excess stress on bones, joints, & muscles, contributing to pain, arthritis, & injury Features of the Metabolic Syndrome Abdominal obesity Men – waist > 40 inches, or waist is larger than hips Women – waist > 35 inches, or waist is greater than 80% the size of hips Altered blood lipids (fats) High triglycerides High LDL cholesterol Low HDL cholesterol Raised blood pressure Insulin resistance ( glucose intolerance) Proinflammatory state How to affect body composition Body composition can be modified by: Diet Exercise Stress management Sleep Supplements Goals are to improve metabolism, insulin sensitivity, leptin resistance, the way the body utilizes glucose, muscle to fat ratio, weight loss. Simply losing weight is not the goal! Remember, body weight is less important than body composition in terms of physical health. What is leptin resistance Leptin is a hormone produced in the body by fat cells. Leptin acts as a signal telling the brain when you are hungry. When leptin is increased excessively, it prevents weight loss since the brain is constantly sending out a “hunger” message. Leptin also tells the body to burn extra fat. It does this best when leptin levels remain low and stable. If leptin is too high, this can create leptin resistance (similar to insulin resistance) where the cells stop “listening” to leptin. Just like with insulin resistance, eating too many refined carbohydrates worsens this condition. What is adiponectin? Adiponectin has similar activities to leptin. Adiponectin is produced by adipose tissue and, during pregnancy, the placenta. This hormone increases metabolism and modulates several metabolic processes, among them glucose regulation and fatty acid catabolism. In adults the levels of adiponectin hormone are inversely correlated with body fat %. Losing weight is associated with increased levels of adiponectin. People with diabetes have reduced adiponectin levels. Leptin and adiponectin perform some similar functions and can have additive effects. What is Insulin Resistance Insulin’s job is to facilitate glucose’s entry into the cells. In IR, the cells of the body become resistant to the effects of insulin. Glucose therefore does not enter cells, and builds up in the blood. = hyperglycemia Cells starving for glucose send signals for the pancreas to release more insulin. Therefore insulin builds up in the blood too. = hyperinsulinemia This process contributes to ↑ appetite, weight gain, inflammation, diabetes, hormonal imbalances, fatigue, carb cravings, hypertension, etc. Insulin Receptor Function A. Diet Many diet strategies are available and can be tailored to individual needs. E.g. antiinflammatory diet, low carb diet, reduced calorie diet, Paleo diet, etc. Mediterranean Diet is generally a good place to start. Emphasizes vegetables, legumes, and fruit. Any grains ingested should be whole & unrefined. Fresh, unprocessed food is a must. Fish, eggs, poultry are consumed 3-4 x week. Fat does not necessarily need to be minimized: olive oil, nuts, seeds, avocado, & fatty fish contain healthy fats. Red meat monthly or small amounts If tolerated, dairy as cheese or yogurt can be daily. A. Mediterranean Diet While the Mediterranean Diet allows for grain intake, many people find that they do better in terms of weight loss & glucose-insulin regulation by limiting grains. Mediterranean Diet Food Pyramid- visual aid to help A great app is called fatsecretcaloriecounter.com B. Exercise Components of fitness can include: Examples of exercises for weight loss Skipping w/jump rope, elliptical trainer Examples of exercises for building lean muscles Aerobic fitness Muscle strength & endurance Flexibility All of which can improve body composition Swimming, step aerobics For building muscle mass (bodybuilding), do weight training exercises push-ups, press-ups, dead lifts, lunges, squats, bench press C. Nutritional Supplementation These formulas by Nutritional Frontiers can help improve body composition, specifically by targeting weight loss, leptin & insulin sensitivity, stress reduction, carbohydrate cravings, energy levels… Super Shake or Best Whey Protein Berrytone Tonalean Body Composition Solutions Super Shake or Best Whey 1 scoop for breakfast, snack or any meal Tonalean- 1-2 with each meal for each 100lbs. Berrytone- 2 pre workout or 1 before breakfast and 1 before lunch 1.Super Shake or Best Whey Protein provides essential and nonessential amino acids to support healing, muscle building, muscle and tissue recovery, energy and the immune health. Super Shake is vegan with 20-24 grams protein per scoop 3 grams of fiber 2 grams of MCT oils 1.Super Shake or Best Whey Protein provides essential and nonessential amino acids to support healing, muscle building, muscle and tissue recovery, energy and the immune health. Whey protein is a great source of: branched chain amino acids for muscle support precursors for glutathione production alpha-lactalbumin and immunoglobulins for immune system support. 1.Best Whey uses Mixes easily for shakes. Can add other powders such as Fibersol-2™ to promote regularity. Excellent for athletes and body builders Helpful addition for low calorie diets, as a snack Helps people build people back up after debilitating diseases, both in terms nutrition/calories and immune system support. Comes in chocolate & vanilla Low carb, so appropriate even for people with diabetes or insulin resistance 2. Berrytone Raspberry ketone Green coffee African mango Green tea Supplement: Berry Tone Berry Tone with Raspberry Ketone contains 4 ingredients that work to induce weight loss. Berry Tone supports thermogenesis, the proper balance of fat burning hormones leptin and adiponectin, appetite control, blood sugar levels and reduced sugar cravings, and healthy fat metabolism. Contains per 1 capsule: African Mango (Irvingia gabonensis) Seed Extract 300 mg Green Coffee Bean Extract 300 mg Green Tea (Camellia sinensis L.)Leaf Extract 100 mg yielding Epigallo-catechin-3-gallate (EGCG) 70 mg Raspberry Ketone 100 mg Green coffee bean extract This antioxidant supports weight loss by inhibiting fat absorption and activating fat metabolism in the liver (Shimoda H, 2006). Green Coffee Bean Extract contains 2 important polyphenolic compounds- caffeic and chlorogenic acids. Caffeic acid provides a safe energy boost while being naturally low in caffeine. Chlorogenic acid helps to delay glucose absorption in the intestines and inhibits gluconeogenesis (ie, the liver’s ability to make glucose). Green coffee bean extract may be effective in preventing overweight adults from becoming obese! A 2012 study published in the journal Diabetes, metabolic syndrome and obesity: targets and therapy investigated the influence of green coffee bean extract on glucose, fat metabolism, & body weight. Authors conclude that the results of their study were consistent with other human & animal studies and a meta-analysis showing that green coffee bean extract was effective in reducing weight in pre-obese adults. (Vinson JA, 2012). More studies on green coffee bean Chlorogenic acids from green coffee bean extract were shown to reduce blood pressure in patients with mild hypertension. No side effects were reported. (Watanabe T, 2006) An epidemiological study in Italy reported that coffee has the greatest antioxidant capacity among commonly consumed beverages there. (Shimoda H, 2006) Green coffee bean extract reduced visceral fat content, body weight, hepatic triglycerides, and serum triglycerides. The authors conclude that “GCBE is possibly effective against weight gain and fat accumulation by inhibition of fat absorption and activation of fat metabolism in the liver.” (Shimoda H, 2006) Chlorogenic acid (CGA) was studied for its effects on triglycerides & fasting glucose in diabetic mice. CGA improved these diabetic parameters, aiding glucose/ lipid metabolism in these diabetic mice. (Zhang LT, 2011). Irvingia gabonensis Irvingia gabonensis is a fruit found in West Africa. Traditional uses include for pain relief, wght problems, high cholesterol Preliminary studies suggest it can help obese people lose weight and reduce LDL. May also improve blood sugar & waist circumference Studies: A 2008 study in Cameroon published in the journal Lipids in Health and Disease concluded that an herbal combination of Irvingia and Cissus q. resulted in improvements in body weight, body fat, waist size, total cholesterol, LDL, & fasting glucose. (Oben JE, 2008) Another study in 2009 in the same journal demonstrated that Irvingia supplementation in overweight subjects resulted in improved body weight, body fat, waist circumference, cholesterol, LDL, glucose, CRP, adiponectin, & leptin. The authors conclude “Irvingia…extract may prove to be a useful tool in dealing with the emerging global epidemics of obesity, hyperlipidemia, insulin resistance, and their co-morbid conditions.” (Ngondi JL, 2009) Raspberry ketone Is a natural phenolic compound of the red raspberry. This is what produces the characteristic scent of raspberries. The Korea Food and Drug Administration reported study results in the journal Planta Medica in 2010 to explain raspberry ketone’s anti-obesity action. RK increased the expression and secretion of adiponectin, which is an adipocytokine released by adipose tissue. RK significantly increased lipolysis, or fat breakdown. (Park KS, 2010). Raspberry ketone studies A rat study in 2005 demonstrated the RK prevented highfat diet-induced elevations in body weight, liver & visceral fat stores. The researchers conclude that RK prevents and improves obesity and fatty liver, specifically by inducing norepinephrine-induced lipolysis in white adipocytes (fat cells). (Morimoto C, 2005). Another animal study confirmed RK’s ability to improve fatty liver, by ↓ liver inflammation, correcting lipid levels, reversing leptin and insulin resistance, and improving antioxidant status. (Wang L, 2012). Green tea extract Green tea and its active polyphenolic component EGCG are derived from the same plant as black tea: Camellia sinensis. Green tea, unlike black tea, is not fermented after being picked therefore the active components of the herb remain unchanged. Green tea is an antioxidant, stimulates detoxification, improves the lipid profile, and has anti-cancer and immune-boosting effects. Green tea supports thermogenesis (fat burning), healthy blood insulin levels and appetite control. (Thavanesen N, 2011. Westerterp-Plantenga MS, 2010) The Green tea extract used in this product is standardized to contain 70% EGCG per capsule! 3. Tona Lean Supports weight management and healthy cortisol function. Tonalin® CLA is the patented form of CLA that is proven to be effective in increasing lean muscle mass and decreasing fat. CLA = Conjugated Linoleic Acid Tonalin® helps the body metabolize existing fat deposits which can then be used as an energy source by muscles and the liver. Also useful for maintaining blood sugar and cholesterol levels. Tonalin® CLA is derived from safflower oil. 3. Tona Lean Your cells have receptors called PPAR Alpha and PPAR Gamma These receptors have the ability to open to allow nutrients in to be burned by the mitochondria or blast furnace of the cell There are 3 items that can open these PPAR alpha and gamma receptors Exercise Insulin CLA Case study #1 43 year old male Weight 293 lbs. High body fat High Blood Sugar HA1c=12.2 Energy levels=LOW Hypothyroid Case study #1 Case study #1 protocol Best Whey/Super Shake Iodine Plus 2-3 /day Berrytone 2 pre workout Tonalean 6/day Lost 70 lbs! HA1C down from 12.2- 6.8 Energy levels Increased! Feels better overall and has increased strength. Case study #2 25 year old male Obesity-393 lbs. High blood pressure High cholesterol Diabetes High family risk -heart conditions and many other heath risks run in my family. I was so overweight that I was scared to go to the doctors most of my life but one day I twisted my ankle and had to go to the hospital. When I was there I found out that I had high blood pressure along with high cholesterol and realized it was time to make a change to increase my quality of life. I originally lost 50 pounds with diet and exercise, however, when I lost my father to cancer, my old habits came back and I was back up to my original weight, 390 pounds My girlfriend and I made our new years resolution to get healthy and January 8th 2013 and it was the best decision we have ever made. Case study #2 Best Whey protein- 1-2 shakes per day Berry tone- 2/day 2 pre-workout OR 1 before breakfast and 1 before lunch on non training days Pro-oranges and Pro-reds- 1-2 drinks per day We cut down on soda and complex carbs which we would consume on a daily basis. Now our diet consists of mostly clean and organic foods, such as: chicken, fish, lots of fruits, veggies, and very few carbs. I only drink water now and incorporated pro-oranges and pro-reds to make sure I was getting my nutrients in. It has been a difficult journey and no one will tell you that it is easy, but I will tell you that it is worth it. If someone would of told me a year ago that I could be where I am at today, I would of laughed. All you need is hard work, dedication and determination. No one else can make this change but yourself. 13 month results Lost 200lbs.! Weight is now 192 lbs. Blood pressure normalized TC was over 300 is now 190 Diabetes is now reversed High risk factors are eliminated Best Whey 1-2 scoops per day Pro Oranges/Reds 1-2 scoops per day Berrytone 2 caps/day
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