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).

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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.
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MAC, MAMC- these measurements are used to
estimate lean tissue mass
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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.
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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:
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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.

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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:

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Examples of exercises for weight loss

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Skipping w/jump rope, elliptical trainer
Examples of exercises for building lean muscles

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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…
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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:
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branched chain amino acids for muscle support
precursors for glutathione production
alpha-lactalbumin and immunoglobulins for
immune system support.
1.Best Whey uses
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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

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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:

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African Mango (Irvingia gabonensis) Seed Extract 300
mg
Green Coffee Bean Extract 300 mg
Green Tea (Camellia sinensis L.)Leaf Extract 100 mg

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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).
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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
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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

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Preliminary studies suggest it can help obese people lose weight and
reduce LDL. May also improve blood sugar & waist circumference
Studies:
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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

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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
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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
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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
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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.

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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


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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

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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

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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
