15 Things Keeping You Fat or Sick
Some of these are obvious but many may be new to you in how they connect to obesity or chronic illness. Why do we include this? Because so often we beat ourselves up and certainly the stereotype is that fat people are lazy or sick people don’t fight to get well, but that is unfair. It’s important to know what you are up against, to release all blame, and shame, and then dive into the solution.
Metabolism Slowing/Fad Diets/Calorie Restriction: The calories in/calories out model is not accurate - metabolic rates between individuals can be drastically different. A better assessment is to look at a person’s insulin reaction to those calories. A low carb diet can burn up to 300 more calories per day even if the total calorie consumption was higher compared to one higher in carbohydrates, according to the Journal of the American Medical Association. The Biggest Loser research demonstrates that the metabolism of the participants never recovered due to hormonal changes in response to weight loss. We get hungrier because we are fatter. When there is an abundance of fat cells in the tissue and not in the bloodstream the body gets hungry to signal for an increased intake of calories. When there is an abundance of calories in the wrong place like this we need to train the body to burn fat as fuel instead of carbs.
Digestive Disorders: Many digestive disorders cause bloating, which is not only painful but can add up to 10lbs of belly expansion. A few digestive disorders can lead to excessive weight loss, however the vast majority lead to weight gain. Dysbiosis that includes certain imbalances in the normal bacterial ratio can lead to insulin resistance, increased caloric extraction from food, and lipogenesis (the creation of new fat cells). Yes, certain strains of bacteria in the gut can contribute to weight gain.
Chemicals: Man-made chemicals in our environment can disrupt the endocrine (hormone) system, even in very miniscule amounts. Elevated levels of persistent organic pollutants (POPs) including DDT, hexachlorobenzenes, and fire retardants, increase the chances of insulin resistance 38 times. Organochlorine, like solvents and pesticides, disrupt weight-controlling hormones. Phthalates in personal care products, children’s toys, and some rubbers act as a metabolic disruptor. BPA in food packaging alters the function of over 200 genes, causing neurological damage, thyroid dysfunction, and can cause cancer.
Helpful Tips:
-Eat only organic fats and meats because toxins are stored in fat.
-Ideally eat only organic produce, but at the very least wash all produce.
-Avoid the microwave as much as possible but if you must use it, heat only in glass.
-Use cookware that doesn’t leach chemicals, such as glass, porcelain, ceramic, stainless steel, or cast iron.
-Drink out of glass containers.
Leptin Resistance: Leptin is easily measured through an inexpensive blood lab and is often a missing piece in why people struggle with weight loss or with sustaining a healthy weight. Leptin is a hormone produced by fat cells and normally acts on the brain to lower food intake and increase activity. With leptin resistance, the body is carrying extra weight but the brain can’t tell and feels starved. Losing weight reduces leptin, so the body tries to eat more to gain it back. This is why you can potentially gain more weight after a big loss. This natural negative feedback loop in our body is designed to work like this - we eat, body fat goes up, leptin goes up so we eat less and burn more OR we don’t eat, body fat goes down, leptin goes down, so we eat more and burn less. The major evolutionary role of leptin is to respond to and defend against reductions of body fat. (Trends in Endocrinology and Metabolism, 2010) Losing weight is the best way to lower leptin but it is also fighting that process. Some causes of leptin resistance:
-Inflammation
-A diet high in sugar/starch
-Stress and endocrine dysregulation
-Lack of sleep
-High leptin in the bloodstream
Antibiotics and Gut Flora: Antibiotic feed in animals flips a switch to make them pack on the pounds, making more money for the cattle ranchers. Those antibiotics are in our food supply, plus our own prescriptions antibiotics lead to a change in the composition of your gut flora (good bacteria). They actually change the microbiome, and research shows that this contribution to weight gain becomes stronger as you age. Probiotics are one way to help increase the good bacteria, but in many instances a more complex intervention is needed. Lab stool testing (easy and can be done at home) can help to determine exactly what the bacterial imbalance is so that supplementation can be tailored to fit the patient.
Stress: Stress increases glucose in the bloodstream, thereby increasing insulin. It can also interfere with thyroid function and contributes to leaky gut, inflammation, and food intolerances. Too much stress hormone in the body can damage the pituitary gland, impacting the endocrine system. The body can only lose weight if it feels safe.
Medications: Many medications can cause weight gain or make it harder to lose weight, but some of the biggest offenders include - antidepressants, MAOIs, beta blockers, birth control, and prednisone.
Inflammation: There are many contributors to inflammation in the body and these can be tracked with blood markers. Insulin itself is a hormone that can create inflammation. Immune cells can mistake fatty deposits for “intruders” and attack them. The fat cells will then break open causing an inflammatory cascade of cells and chemicals. High blood insulin, even before diabetes is detected, creates inflammation in the body. It stimulates the release of pro-inflammatory chemicals, called cytokines. “This causes our bodies to hurt and hold on to weight, but more importantly, this inflammation at a cellular level is a major driver of chronic diseases, such as heart disease, cancer, arthritis, autoimmune diseases, and dementia. Inflammation contributes to the onset of these diseases and inflammation also speeds up their progression.” Ann Hathaway, MD
Sugar and Simple Carbohydrates: These foods cause an increase in blood sugar, which stimulates the release of insulin. Insulin is the key that unlocks cells, allowing energy (glucose) into the cells. When there is no insulin present, the body is forced to convert fat into fuel. assisting with weight loss. It is impossible to lose weight when there is an excess of insulin in the bloodstream. Insulin resistance occurs when the body no longer recognizes the insulin that is released and in turn the body needs to release more and more insulin into the bloodstream to deal with the glucose. This leads to diabetes. Diabetes is associated with obesity, high blood pressure, high cholesterol, and depression. It can shorten a person's life by 4 to 23 years, depending on age, sex, and ethnicity. Alzheimer’s Disease is now referred to as Type 3 Diabetes due to the relationship to insulin resistance that is now being researched. In the US, our sugar intake has increased from about 4lbs per person per year in the 1040’s to about 116lbs per person per year now.
The Modern Food Industry: There has been a huge impact on our health because of changes to how our food is grown and processed. Pesticides, chemicals, preservatives, and processed foods have altered our food supply, our bodies, and our health. For example, the amount of vitamin C and iron in spinach is dramatically less than a few generations ago. Our dairy and meat supply has become primarily factory-farmed and is full of antibiotics, growth hormone, and GMO feed. Animals are raised under terrible conditions, which affects the quality of the meat. Fruits and veggies have far fewer nutrients today than a few generations ago. Farmland has been damaged by fertilizers, pesticides, and GMOs, and even organic farms are dealing with depleted soil. Processed foods have become more and more prevalent and make up a substantial part of many people’s diet. We rely on shortcuts due to lack of time and the high price of healthier foods. Packaging of these foods can contain endocrine-disrupting chemicals and anti-environmental plastics.
Thyroid Issues: Hypothyroidism can contribute to weight gain and can be caused by high cortisol, high estrogens, nutritional deficiencies, liver dysfunction, inflammation, gut issues, chronic dieting, and stress. Every cell in the body uses thyroid hormones so it may be necessary to artificially replace them with medication, but sometimes hypothyroidism can be helped with lifestyle changes and supplementation.
Poor Sleep Hygiene: Inadequate sleep contributes to weight gain and loss of muscle mass. This can be lack of sleep, going to bed too late, sleep apnea, or poor quality sleep. The body repairs itself during normal sleep cycles so if this does not happen, damage will compound. Many things can contribute to poor quality sleep, such as electronics, caffeine, alcohol, nicotine, and other stimulants. Sleep should be treated as an essential part of health and regular routines should be established. Not exercising in the evening, creating a “wind down” ritual, and not eating for at least 3 hours before going to bed can all be very helpful. Diagnosing health conditions, such as sleep apnea, is essential.
Estrogen Dominance/Imbalance of Estrogen to Progesterone: This is essentially a dysfunction of the endocrine system and can affect both women and men. Some symptoms for both men and women can include - decreased sex drive, headaches, mood swings, bloating, hair loss, insomnia, anxiety, and foggy thinking. Symptoms that affect just women include - irregular menses, breast swelling, and PMS. Causes can be from diet, environment, or lifestyle and include stress, obesity, and a diet high in carbs and low in fiber and fats. Lab testing can pinpoint where you are on this hormonal continuum and allow us to help you make changes. Prescription hormones may be necessary, but they can cause other problems. It is very possible to change the hormonal balance with natural changes and supplementation in most people.
Trauma: This can be physical, emotional, or psychological and can manifest in many ways. Physical symptoms can include high heart rate, spasmodic muscles, difficulty sleeping, high cortisol, anxiety, and PTSD among others. Victims of sexual abuse may want to gain weight as an attempt to ward off unwanted attention. The ACE study conducted from 1995 to 1997 found that adverse childhood experiences are a major risk factor of illness, disability, and death as an adult in the US. Eating well and restoring health is necessary for getting to a healthy weight but it is also imperative to address any history of trauma that may be contributing to weight gain.
Epigenetics/Genetics: These are changes caused by modification of gene expression, rather than an alteration of the gene itself - think of a light switch being off or on. These can potentially be multi-generational and play a big role in a person’s weight. Poor maternal diet, for example, can prime a person to become diabetic as an adult and an also show an increase in cardiovascular risk. Issues that are most influenced by genetics are (in order): obesity, schizophrenia, Type 2 Diabetes, hypertension, alcoholism, and heart disease. Even if someone is more prone to any of these issues due to genetics, the outcome is not predetermined. Careful attention to lifestyle, diet, and environmental factors can make incredible changes.
Many of these things you can start working on by yourself but delving deeper into some may require the guidance of a Functional Medicine practitioner. Schedule a free consultation with Dr. Johnson to learn more about how she can help.