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experiencelifemag.com
Print › | Back ›
Metabolic Mystery Tour
How much do you really know about the magic of your body's inner workings?
By Ori Hofmekler |
November 2001 |
Metabolism is a natural process that defines all living things. Some believe
that metabolism is the key to life itself. As early as several thousand years
ago, ancient Greeks, Romans, Egyptians and Indians understood the importance of
metabolic function, and were already exploring natural ways (including herbal
therapy, fasting and relaxation methods) to manipulate metabolism for healing
purposes.
Most scientists will tell you that today we know more about metabolism than
we did thousands of years ago. But I question that. Certainly, we have much more
data today on the chemical science of metabolism, but knowledge is more than
memorized and analyzed scientific data. And life knowledge becomes useful only
when we have the wisdom to draw (and then employ) useful conclusions.
In spite of all the information and all the prescriptions offered by modern
diets, American people just keep getting fatter. In my mind, this suggests that
our knowledge about metabolism is missing something - perhaps some of the old
wisdom that kept hundreds of generations of people slender and strong. Of
course, having access to modern scientific knowledge is enormously helpful too.
The key lies in integrating these two bodies of wisdom, and then applying them
to get a better understanding of our entire physiological landscape.
Let’s start with most people’s biggest metabolic concern - fat. Obesity is
the result of compromised metabolism, and the inverse is also true: A healthy
metabolism tends to keep you naturally lean. In order to understand the dynamics
of fat gain and loss, however, we must acquire an intimate understanding of
metabolic function. The Metabolic Process
Metabolism is a living energetic cycle, a cycle in
which energy is converted into material and material is converted into energy.
The energy-into-material process is called anabolism. In this process the body
deposits material (such as protein or fat) for tissue repair, muscle building or
energy storage.
The material-into-energy process is called catabolism. In this process the
body removes material while releasing energy. This includes the burning of fat
or lean tissue and subsequent removal of toxins and waste (e.g., lactic acid)
from the body. Healthy metabolism is created when these two vital processes,
anabolism and catabolism, occur in proper balance, thus creating a desirable
level of metabolic efficiency.
As noted, anabolism and catabolism are necessary for all living energetic
cycles. If one of these processes is compromised, there will naturally be some
diminution of health and life energy. When metabolic inefficiencies occur, all
living systems - such as digestion, elimination, immunity and circulation - wind
up being compromised. The body simply can’t function as it should and responds
instead with all kinds of unpleasant conditions, including lethargy, fat gain,
water retention, blood sugar imbalances, chronic disease and accelerated aging. Factors That Affect Metabolism: Part One Sympatheticand Parasympathetic Nervous Systems
Two key parts of our autonomic nervous system (ANS) - sympathetic and
parasympathetic - are responsible for controlling our metabolic processes. The
sympathetic nervous system (SNS) is responsible for all “fight and flight”
reactions and is mainly catabolic (converting material into energy). The
parasympathetic nervous system, on the other hand, is responsible for digestion
and elimination and is mainly anabolic (converting energy into material).
When activated simultaneously, these two systems can be antagonistic. Many
people who eat while under stress, for example, find that it results in
digestive difficulties or exhaustion. When the adrenal “fight or flight” system
contradicts the demands of the digestive system, more delicate metabolic
problems may also occur. A compromised SNS converts less material into energy
and this improper digestion can lead to the malabsorption (and thus
deficiencies) of vital nutrients. This condition, in turn, eventually leads to
low energy, poor immunity, allergies and weight fluctuation. Diet and Nutrition
Food supplies us with nutrients that are critical for healthy metabolism, and
for health in general. Vitamins, minerals, essential amino acids, essential
fatty acids and probiotics are all essential nutrients, many of which cannot be
produced by the body and must therefore be ingested from an outside source.
Other nutrients, such as plant enzymes, flavonoids and phytochemicals are
equally vital for protection and support of metabolic systems. These essential
nutrients work synergistically, nourishing the body and building its internal
systems.
Proteins, fatty acids, minerals and vitamins are building blocks for all
tissues, organs, bones, hormones, neurotransmitters and enzymes. They also
supply material for energy production and protect the body from free radicals
and metabolic waste. Missing even one essential nutrient from your diet could
have a devastating effect on your metabolism and overall health, so it’s
important to understand how they work. Minerals
Minerals (such as calcium, magnesium, copper and zinc) are critical for all
tissue structures, including bones, skin and hair. They also play vital roles as
electrolytes, which regulate the body’s electrical charge. That electrical
charge is necessary for all cellular metabolic functions, but especially for the
assimilation of nutrients and the elimination of toxins.
Proper mineral balance helps moderate our body’s sodium levels, preventing
water-retention, inflammations and bloating. It also maintains our body’s proper
acid/alkaline balance (overacidity leads to sluggish metabolism and makes the
body more vulnerable to infection and disease). Minerals even help protect the
body from radioactive toxins.
Because mineral deficiencies are related to serious metabolic problems (with
symptoms such as indigestion, headaches, nervousness, depression, exhaustion and
impotence), it is wise to eat plenty of mineral-rich foods, including fruits and
vegetables grown in mineral-rich soil, as well as seafood and especially sea
vegetables. Proteins
Proteins - and the essential amino acids they contain - are the body’s chief
building material. Adequate protein is absolutely necessary for healthy
metabolism. However, to be useful, it must be properly digested and assimilated
by the body (we’ll address this point in more detail later).
Good sources of complete protein (protein that includes all nine essential
amino acids) are animal foods such as chicken, beef, eggs, cheese, fish and
seafood. Soy is an alternative for those who wish to minimize their meat and
dairy intake, but carefully combining foods is an equally good alternative. In
times of short meat supply, ancient people traditionally used the combination of
grain and legumes (such as rice and beans) to produce a complete-protein meal.
All through the Roman Empire, in fact, beans were considered to be the “poor
man’s meat” and were also the gladiators’ main food. Essential Fatty Acids (EFA's)
Essential fatty acids (omega-3 and omega-6) are vital for all bodily
functions, and particulary important as building blocks for prostaglandins
(hormones that regulate blood pressure, control inflammation and pain and
support energy production, including fat burning).
EFA deficiency may cause insulin insensitivity, which negatively affects the
conversion of carbohydrates into energy. Many nutritionists recommend eating
fatty fish (such as salmon, tuna and mackerel) as a natural source of EFAs.
However, that recommendation tends to ignore the fact that most cooking methods
(including frying, poaching and baking) destroy most or all of the fish’s
sensitive oils.
Taking supplemental EFA oils (such as flaxseed and primrose) is therefore
highly recommended. Probiotics
Probiotics, such as lactobacilli, are the friendly flora (i.e., bacteria)
that live in your intestines. They assist with digestion and, at the same time,
inhibit all sorts of dangerous, unfriendly organisms that would otherwise take
over your digestive tract.
Probiotics help digest proteins. They also neutralize toxins in the colon.
When protein isn’t fully digested, it may reach the colon and bloodstream in a
toxic form. When that happens, metabolism is compromised. Allergic reactions,
irritable bowel symptoms and other pathological complications can result.
Naturally fermented foods (such as yogurts with acidophilus) are a good
source of friendly bacteria. Probiotic supplements are another option. Enzymes
Enzymes are involved in all metabolic processes. These protein compounds work
as catalysts to break down foods into nutrients that can then be assimilated or
converted into energy. They also work systematically as mediators and catalysts
to other hormonal, glandular and sexual functions.
In the presence of adequate and balanced nutrition, the body produces its own
enzymes. However, enzyme deficiencies often occur, most often as a result of too
much processed and cooked food and too little live, raw food present in the
diet.
Some enzyme deficiencies are also related to aging. The older you get, the
fewer enzymes your body produces. Conversely, there is some evidence that
supporting your body with enzymes may actually help slow the aging process.
In the blood, enzymes work as antioxidants and also as anti-inflammatory
agents. Some believe that protease enzymes (enzymes that digest protein) have
anti-cancerous properties. Studies show that lipase (an enzyme that breaks down
fat) may help accelerate fat burning.
There is a rule of nature that raw foods contain all enzymes necessary for
their own digestion. There-fore, natural sources of the fat-burning enzyme
lipase can be found in high-fat raw foods such as avocados, nuts and seeds.
Those who want to maximize their enzyme intake can also take plant-enzyme
supplements. Vitamins
"Vita," in Latin, means life. Vitamins, as the root word implies, are life
carriers. They are involved in all metabolic processes, including energy
production and assimilation of nutrients for the regeneration of tissues. One of
the main functions of vitamins is to protect the body from harmful free radicals
and toxins that are the natural byproducts of metabolism.
Vitamins and minerals work together synergistically in a precise biological
balance. Vitamin deficiencies or imbalances may force the body to compromise all
metabolic processes. Vitamin deficiencies also leave the body vulnerable to the
damage of free radicals, which can in turn lead to tissue breakdown, disease and
aging. Phytonutrients
Phytonutrients, including chlorophyll, polysaccharides, sterols, saponins and
lactones, are part of a huge variety of plant compounds that actively support
certain metabolic processes. There are thousands of known phytochemicals, and a
great deal of current research on the potential uses of these natural substances
for medical purposes.
Herbs, a rich source of phytonutrients, have been used for thousands of years
as metabolic enhancers and as tonics to help people recover from disease. While
it would take pages to even begin to address the different functions of common
herbs, let me briefly mention just a few things. Certain herbs, such as panax or
Siberian ginseng, may help balance metabolic disorders and help alleviate
stress-related and sexual problems. Other herbs, such as ephedra, have
traditionally served as energy enhancers and fat burners.
Coffee and black tea are the most popular stimulant substances in the world.
Green tea is a milder stimulant, but it contains highly potent antioxidants
(polyphenols).
Before using any herbs, do your own research on processing, potency,
standardization and possible side effects. Fiber
Fiber plays a critical role in digestion, elimination and energy production.
Besides helping detoxify the body through elimination of waste and toxins, fiber
influences certain metabolic processes, including the conversion of
carbohydrates and fats to energy. In short, fiber slows the absorption of simple
sugars, thereby helping to stabilize blood sugar, regulate insulin activity and
supply a steady stream of energy to the body. Certain fibers (such as mucilage
and pectin) work like sponges, pulling toxins and fat away from the body so they
can be more quickly eliminated as waste. For people who don’t know when to stop
eating, fibrous foods can also be helpful in triggering a full, satiated
feeling.
Although fiber cereals and supplements are a good way to enhance your fiber
intake, consider whole foods your first line of defense. Our bodies are built to
metabolize whole foods, which are naturally rich in fiber and essential
nutrients. Serious metabolic problems, including excessive fat gain, are often
the result of chronic consumption of over-processed, refined food. Diets
deficient in fiber and minerals make people crave for the missing nutrients,
which leads to a near-constant sense of hunger, and sometimes to compulsive
binging.
Factors That Affect Metabolism: Part Two
Exercise
Exercise is the most effective method for instantly boosting metabolism.
Combining exercise and proper diet naturally leads to maximum metabolic
efficiency.
Both are absolutely essential. That said, I believe that diet should be your
No. 1 priority. Here’s why: Both your ability to exercise and your exercise
results will naturally accelerate in the presence of proper nutrition. Without
proper diet, you won’t be able to effectively access energy stores, nor will you
be able replace nutrients lost during exercise. When that happens, metabolism
declines.
I see a lot of people who go to the gym almost religiously. Often, they spend
hours working out, and still, over the course of months, they show little or no
progress. Every day, I see all these familiar faces huffing and puffing - but
they’re still overweight in spite of their efforts. On the other hand, I know
people who work out far less and make amazing progress, and still others who
maintain a healthy, lean look without even trying.
Naturally, genetics are a key factor. But so is metabolism, and metabolism is
inherently dependent on how you treat your body. If you attempt to exercise
intensively without supporting your body’s nutritional needs, you won’t get very
far.
Rest and relaxation, too, are every bit as important as action. Remember that
under chronic stress or exhaustion, your body’s nervous system (and thus your
metabolism) suffers. Avoid compulsively long daily exercise routines. Instead,
vary your workouts, including short, intense training sessions in the mix.
Many popular health gurus recommend moderate exercise, such as walking or
gardening, as the best solution. Their reasoning is that moderate exercise puts
less pressure on the body and the heart. Certainly, gentle exercise is good for
you, and it results in less oxidation and fewer free radicals than intensive
exercise, but it also limits the challenges you can approach and the level of
fitness you can achieve.
I believe the best way to exercise is by providing your body with intense
stimuli to which it will naturally adapt. Our body has the wisdom to adjust to
physical strain by getting stronger and tougher. Through this adaptative
process, the body improves it’s own metabolic state.
Intense and short exercise intervals are also effective in pumping blood and
oxygen to the entire body. Maximum oxygenation helps rejuvenate all body tissues
and, again, this helps boost overall metabolism.
If you haven’t been exercising regularly and strenuously, don’t try to force
yourself to exercise with maximum intensity straight out of the gate. Instead,
follow a constructive exercise routine in which you gradually increase intensity
over a period of weeks or months.
Nourish your body, exercise intensely and get enough rest, and you can
quickly reach a state of maximum metabolic efficiency. In this state, your body
will efficiently burn body fat as fuel. Its base level of energy utilization
will accelerate, and gradually, this will cause your body to naturally redesign
itself.
When you reach maximum metabolic efficiency, you are literally re-creating
yourself - at a cellular level - on an ongoing basis. Just because you weren’t
born with a super-fast metabolism doesn’t mean you can’t possess one. And just
because you are carting around extra fat right now doesn’t mean you have to keep
it forever.
If you want to live in a young, vigorous, lean body, just give your body what
it needs in order to reach a peak metabolic state: Eat well, exercise intensely,
get enough rest. Most importantly, get to know your body from the inside out.
Enjoy its power, respect its complexity, and it will repay you richly.
A Few Words on Stubborn Fat
Fat burning is probably the No. 1 national health topic. Almost everyone is
interested in burning fat. Unfortunately, most people who lose fat quickly gain
it back, and then some. The rebounding and weight fluctuations make people
desperate and discouraged. And then there is “stubborn fat” - that stuff that
just doesn’t seem to go away, even when you drop a lot of weight.
Stubborn-fat gain is usually age- related. Starting in their mid-30s, men
typically accumulate it in the belly and chest. Women get it around the butt,
hips and thighs. However, stubborn fat isn’t always a product of age alone.
Today, it is an increasingly serious problem for many young people, too.
As we’ve seen, fat metabolism is affected by many factors such as hormonal
balance, enzyme availability, insulin sensitivity, essential fatty acid balance
- even glandular and neural functions. Essential nutrients, enzymes, exercise
and rest are all factors that can influence fat gain or loss.
We also know that fat burning occurs when the catabolic state is dominant.
The most popular way to reach a dominant catabolic state is through a
low-calorie diet or fasting. However, these dietary methods can be dangerous and
are generally destined to fail because they inevitably cause a decline in the
body’s metabolic rate. The body adapts to the lower intake of calories by
slowing itself down. When metabolism declines, symptoms such as sensitivity to
cold, exhaustion, and depression often occur.
The best way to burn fat without digging oneself into a sluggish-metabolism
hole is by actively reversing this trend - forcing the body to become more
metabolically efficient, instead of less. How do you do this? When all the
factors that influence metabolism - such as complete nutrition, enzyme loading,
detoxification, exercise and adequate rest - are activated, your body will
naturally adopt a peak metabolic state. Your first job is to eat not just
sensibly but intelligently. A steady supply of all essential nutrients should be
your top priority. Take time to study how your body actually processes and
reacts to the various substances you ingest. Don’t let ignorance of your own
body become an excuse for your dissatisfaction with it.
Next, learn about your body’s natural rhythms and energy cycles and work with
them, not against them. I personally believe that a healthy metabolic state is
one in which the body naturally tends to burn more (not less) energy. That is to
say that, ideally, your body should be in a slightly catabolic state during most
of the day.
Naturally, during the working hours (when you’re running around, solving
problems and battling stressful situations), the fat-burning sympathetic nervous
system (SNS) is dominant. If you don’t interfere with your biological clock by
eating heavy meals during the day, you will let the SNS do its job. Light,
healthy, periodic snacks (including small amounts of protein) will help keep
your body from sinking into starvation mode. So eat when your system calls for
fuel (and before your blood sugar drops). Just be aware that heavy meals will
slam the lid on your catabolic state.
It is for this reason that I generally suggest having the largest meal late
in the day. Everyone has differing opinions about this, and if you have already
found a system that works for you, there is no need to change it. My personal
approach involves eating minimally during the day and then feasting at night. I
never count calories, I eat as much as I like and I maintain a natural body fat
percentage of between 4 and 6 percent.
When and how you eat is up to you, but if you are having a hard time losing
fat, I would simply encourage you to examine whether your eating schedule (or
lack of one) may be part of the problem.
Working out on an empty stomach is another way to accelerate fat burning and
simultaneously boost growth hormone production. When you exercise on empty, your
body is forced to use fat storage as energy. If you eat before your workout,
your body will use the meal that you ate as a source of fuel. On the whole, the
more you force the body to adapt to turning material into energy, the more
efficient it will become in burning fat as a body fuel.
As a final note I’d like to mention the importance of detoxification. When
your body is loaded with toxins, all metabolic processes are compromised. The
body will desperately try to keep the toxins away from vital organs such as the
heart or the brain by dumping them into the fat tissue. This process, in my
opinion, is one of the chief reasons for stubborn-fat gain.
Detoxification is imperative to healthy metabolism, in particular because it
takes pressure off the liver and the lymphatic system. The liver plays a
critical role in the process of fat metabolism and detoxification.
Unfor-tunately, a congested liver can’t break down cholesterol or fatty acids
properly. Detoxification methods such as periodical fasting, herbal therapy as
well as habitual avoidance of rancid fats and other toxins can all help protect
the liver and support healthy metabolic function.
A clean system is a healthy system, and a healthy system is efficient.
Remember, the presence of significant stubborn fat deposits is a signal from
your body that something is wrong. It’s a sign that something you are doing is
throwing your body’s natural system out of balance. Your job is to rediscover
and re-create that balance, and let your body take care of the rest. Ori Hofmekler is the author of The Warrior Diet (Dragon Door Publications,
2001), and the former editor of Mind and Muscle Power magazine. He
lives in New York City. His books and videos are available at www.dragondoor.com.
The Magic of Re-Creation
Through metabolism, all living organisms are constantly re-creating themselves
at the cellular level. The mysterious cycle of turning material into energy
and energy into material is unique to living things. No man-made machine —
not even the most sophisticated — can match the metabolic power of a single
living cell.
Metabolic efficiency guarantees constant re-creation and repair
of body tissue as well as a steady supply of life energy. This is why healthy
metabolism helps maintainthe body’s youth. Conversely, when one of the
metabolic processes is compromised,
less energy is produced and the process
of tissue repair and re-creation is slowed down, which is how aging
occurs. Although most professional health practitioners don’t believe it is
possible to reverse the aging process, experience and observation have
convinced me that the opposite is true. Hone your body’s metabolic
efficiency, and you will see: The
power to re-create yourself lies within
you.
Lysine: The Vegetarian Missing Link
Lysine is an amino acid that is missing from most grain and plant foods.
Lysine is a precursor for L. carnitine — an amino acid that plays a critical
role in fat metabolism. It is abundant only in animal foods. Vegetarians
should consider supplemental lysine to guarantee proper fat metabolism and
to avoid protein deficiency.
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Metabolic Mystery Tour
How much do you really know about the magic of your body's inner workings?
By Ori Hofmekler | Features,
November 2001 |
Metabolism is a natural process that defines all living things. Some believe
that metabolism is the key to life itself. As early as several thousand years
ago, ancient Greeks, Romans, Egyptians and Indians understood the importance of
metabolic function, and were already exploring natural ways (including herbal
therapy, fasting and relaxation methods) to manipulate metabolism for healing
purposes.
Most scientists will tell you that today we know more about metabolism than
we did thousands of years ago. But I question that. Certainly, we have much more
data today on the chemical science of metabolism, but knowledge is more than
memorized and analyzed scientific data. And life knowledge becomes useful only
when we have the wisdom to draw (and then employ) useful conclusions.
In spite of all the information and all the prescriptions offered by modern
diets, American people just keep getting fatter. In my mind, this suggests that
our knowledge about metabolism is missing something - perhaps some of the old
wisdom that kept hundreds of generations of people slender and strong. Of
course, having access to modern scientific knowledge is enormously helpful too.
The key lies in integrating these two bodies of wisdom, and then applying them
to get a better understanding of our entire physiological landscape.
Let’s start with most people’s biggest metabolic concern - fat. Obesity is
the result of compromised metabolism, and the inverse is also true: A healthy
metabolism tends to keep you naturally lean. In order to understand the dynamics
of fat gain and loss, however, we must acquire an intimate understanding of
metabolic function. The Metabolic Process
Metabolism is a living energetic cycle, a cycle in
which energy is converted into material and material is converted into energy.
The energy-into-material process is called anabolism. In this process the body
deposits material (such as protein or fat) for tissue repair, muscle building or
energy storage.
The material-into-energy process is called catabolism. In this process the
body removes material while releasing energy. This includes the burning of fat
or lean tissue and subsequent removal of toxins and waste (e.g., lactic acid)
from the body. Healthy metabolism is created when these two vital processes,
anabolism and catabolism, occur in proper balance, thus creating a desirable
level of metabolic efficiency.
As noted, anabolism and catabolism are necessary for all living energetic
cycles. If one of these processes is compromised, there will naturally be some
diminution of health and life energy. When metabolic inefficiencies occur, all
living systems - such as digestion, elimination, immunity and circulation - wind
up being compromised. The body simply can’t function as it should and responds
instead with all kinds of unpleasant conditions, including lethargy, fat gain,
water retention, blood sugar imbalances, chronic disease and accelerated aging. Factors That Affect Metabolism: Part One Sympatheticand Parasympathetic Nervous Systems
Two key parts of our autonomic nervous system (ANS) - sympathetic and
parasympathetic - are responsible for controlling our metabolic processes. The
sympathetic nervous system (SNS) is responsible for all “fight and flight”
reactions and is mainly catabolic (converting material into energy). The
parasympathetic nervous system, on the other hand, is responsible for digestion
and elimination and is mainly anabolic (converting energy into material).
When activated simultaneously, these two systems can be antagonistic. Many
people who eat while under stress, for example, find that it results in
digestive difficulties or exhaustion. When the adrenal “fight or flight” system
contradicts the demands of the digestive system, more delicate metabolic
problems may also occur. A compromised SNS converts less material into energy
and this improper digestion can lead to the malabsorption (and thus
deficiencies) of vital nutrients. This condition, in turn, eventually leads to
low energy, poor immunity, allergies and weight fluctuation. Diet and Nutrition
Food supplies us with nutrients that are critical for healthy metabolism, and
for health in general. Vitamins, minerals, essential amino acids, essential
fatty acids and probiotics are all essential nutrients, many of which cannot be
produced by the body and must therefore be ingested from an outside source.
Other nutrients, such as plant enzymes, flavonoids and phytochemicals are
equally vital for protection and support of metabolic systems. These essential
nutrients work synergistically, nourishing the body and building its internal
systems.
Proteins, fatty acids, minerals and vitamins are building blocks for all
tissues, organs, bones, hormones, neurotransmitters and enzymes. They also
supply material for energy production and protect the body from free radicals
and metabolic waste. Missing even one essential nutrient from your diet could
have a devastating effect on your metabolism and overall health, so it’s
important to understand how they work. Minerals
Minerals (such as calcium, magnesium, copper and zinc) are critical for all
tissue structures, including bones, skin and hair. They also play vital roles as
electrolytes, which regulate the body’s electrical charge. That electrical
charge is necessary for all cellular metabolic functions, but especially for the
assimilation of nutrients and the elimination of toxins.
Proper mineral balance helps moderate our body’s sodium levels, preventing
water-retention, inflammations and bloating. It also maintains our body’s proper
acid/alkaline balance (overacidity leads to sluggish metabolism and makes the
body more vulnerable to infection and disease). Minerals even help protect the
body from radioactive toxins.
Because mineral deficiencies are related to serious metabolic problems (with
symptoms such as indigestion, headaches, nervousness, depression, exhaustion and
impotence), it is wise to eat plenty of mineral-rich foods, including fruits and
vegetables grown in mineral-rich soil, as well as seafood and especially sea
vegetables. Proteins
Proteins - and the essential amino acids they contain - are the body’s chief
building material. Adequate protein is absolutely necessary for healthy
metabolism. However, to be useful, it must be properly digested and assimilated
by the body (we’ll address this point in more detail later).
Good sources of complete protein (protein that includes all nine essential
amino acids) are animal foods such as chicken, beef, eggs, cheese, fish and
seafood. Soy is an alternative for those who wish to minimize their meat and
dairy intake, but carefully combining foods is an equally good alternative. In
times of short meat supply, ancient people traditionally used the combination of
grain and legumes (such as rice and beans) to produce a complete-protein meal.
All through the Roman Empire, in fact, beans were considered to be the “poor
man’s meat” and were also the gladiators’ main food. Essential Fatty Acids (EFA's)
Essential fatty acids (omega-3 and omega-6) are vital for all bodily
functions, and particulary important as building blocks for prostaglandins
(hormones that regulate blood pressure, control inflammation and pain and
support energy production, including fat burning).
EFA deficiency may cause insulin insensitivity, which negatively affects the
conversion of carbohydrates into energy. Many nutritionists recommend eating
fatty fish (such as salmon, tuna and mackerel) as a natural source of EFAs.
However, that recommendation tends to ignore the fact that most cooking methods
(including frying, poaching and baking) destroy most or all of the fish’s
sensitive oils.
Taking supplemental EFA oils (such as flaxseed and primrose) is therefore
highly recommended. Probiotics
Probiotics, such as lactobacilli, are the friendly flora (i.e., bacteria)
that live in your intestines. They assist with digestion and, at the same time,
inhibit all sorts of dangerous, unfriendly organisms that would otherwise take
over your digestive tract.
Probiotics help digest proteins. They also neutralize toxins in the colon.
When protein isn’t fully digested, it may reach the colon and bloodstream in a
toxic form. When that happens, metabolism is compromised. Allergic reactions,
irritable bowel symptoms and other pathological complications can result.
Naturally fermented foods (such as yogurts with acidophilus) are a good
source of friendly bacteria. Probiotic supplements are another option. Enzymes
Enzymes are involved in all metabolic processes. These protein compounds work
as catalysts to break down foods into nutrients that can then be assimilated or
converted into energy. They also work systematically as mediators and catalysts
to other hormonal, glandular and sexual functions.
In the presence of adequate and balanced nutrition, the body produces its own
enzymes. However, enzyme deficiencies often occur, most often as a result of too
much processed and cooked food and too little live, raw food present in the
diet.
Some enzyme deficiencies are also related to aging. The older you get, the
fewer enzymes your body produces. Conversely, there is some evidence that
supporting your body with enzymes may actually help slow the aging process.
In the blood, enzymes work as antioxidants and also as anti-inflammatory
agents. Some believe that protease enzymes (enzymes that digest protein) have
anti-cancerous properties. Studies show that lipase (an enzyme that breaks down
fat) may help accelerate fat burning.
There is a rule of nature that raw foods contain all enzymes necessary for
their own digestion. There-fore, natural sources of the fat-burning enzyme
lipase can be found in high-fat raw foods such as avocados, nuts and seeds.
Those who want to maximize their enzyme intake can also take plant-enzyme
supplements. Vitamins
"Vita," in Latin, means life. Vitamins, as the root word implies, are life
carriers. They are involved in all metabolic processes, including energy
production and assimilation of nutrients for the regeneration of tissues. One of
the main functions of vitamins is to protect the body from harmful free radicals
and toxins that are the natural byproducts of metabolism.
Vitamins and minerals work together synergistically in a precise biological
balance. Vitamin deficiencies or imbalances may force the body to compromise all
metabolic processes. Vitamin deficiencies also leave the body vulnerable to the
damage of free radicals, which can in turn lead to tissue breakdown, disease and
aging. Phytonutrients
Phytonutrients, including chlorophyll, polysaccharides, sterols, saponins and
lactones, are part of a huge variety of plant compounds that actively support
certain metabolic processes. There are thousands of known phytochemicals, and a
great deal of current research on the potential uses of these natural substances
for medical purposes.
Herbs, a rich source of phytonutrients, have been used for thousands of years
as metabolic enhancers and as tonics to help people recover from disease. While
it would take pages to even begin to address the different functions of common
herbs, let me briefly mention just a few things. Certain herbs, such as panax or
Siberian ginseng, may help balance metabolic disorders and help alleviate
stress-related and sexual problems. Other herbs, such as ephedra, have
traditionally served as energy enhancers and fat burners.
Coffee and black tea are the most popular stimulant substances in the world.
Green tea is a milder stimulant, but it contains highly potent antioxidants
(polyphenols).
Before using any herbs, do your own research on processing, potency,
standardization and possible side effects. Fiber
Fiber plays a critical role in digestion, elimination and energy production.
Besides helping detoxify the body through elimination of waste and toxins, fiber
influences certain metabolic processes, including the conversion of
carbohydrates and fats to energy. In short, fiber slows the absorption of simple
sugars, thereby helping to stabilize blood sugar, regulate insulin activity and
supply a steady stream of energy to the body. Certain fibers (such as mucilage
and pectin) work like sponges, pulling toxins and fat away from the body so they
can be more quickly eliminated as waste. For people who don’t know when to stop
eating, fibrous foods can also be helpful in triggering a full, satiated
feeling.
Although fiber cereals and supplements are a good way to enhance your fiber
intake, consider whole foods your first line of defense. Our bodies are built to
metabolize whole foods, which are naturally rich in fiber and essential
nutrients. Serious metabolic problems, including excessive fat gain, are often
the result of chronic consumption of over-processed, refined food. Diets
deficient in fiber and minerals make people crave for the missing nutrients,
which leads to a near-constant sense of hunger, and sometimes to compulsive
binging.
Factors That Affect Metabolism: Part Two
Exercise
Exercise is the most effective method for instantly boosting metabolism.
Combining exercise and proper diet naturally leads to maximum metabolic
efficiency.
Both are absolutely essential. That said, I believe that diet should be your
No. 1 priority. Here’s why: Both your ability to exercise and your exercise
results will naturally accelerate in the presence of proper nutrition. Without
proper diet, you won’t be able to effectively access energy stores, nor will you
be able replace nutrients lost during exercise. When that happens, metabolism
declines.
I see a lot of people who go to the gym almost religiously. Often, they spend
hours working out, and still, over the course of months, they show little or no
progress. Every day, I see all these familiar faces huffing and puffing - but
they’re still overweight in spite of their efforts. On the other hand, I know
people who work out far less and make amazing progress, and still others who
maintain a healthy, lean look without even trying.
Naturally, genetics are a key factor. But so is metabolism, and metabolism is
inherently dependent on how you treat your body. If you attempt to exercise
intensively without supporting your body’s nutritional needs, you won’t get very
far.
Rest and relaxation, too, are every bit as important as action. Remember that
under chronic stress or exhaustion, your body’s nervous system (and thus your
metabolism) suffers. Avoid compulsively long daily exercise routines. Instead,
vary your workouts, including short, intense training sessions in the mix.
Many popular health gurus recommend moderate exercise, such as walking or
gardening, as the best solution. Their reasoning is that moderate exercise puts
less pressure on the body and the heart. Certainly, gentle exercise is good for
you, and it results in less oxidation and fewer free radicals than intensive
exercise, but it also limits the challenges you can approach and the level of
fitness you can achieve.
I believe the best way to exercise is by providing your body with intense
stimuli to which it will naturally adapt. Our body has the wisdom to adjust to
physical strain by getting stronger and tougher. Through this adaptative
process, the body improves it’s own metabolic state.
Intense and short exercise intervals are also effective in pumping blood and
oxygen to the entire body. Maximum oxygenation helps rejuvenate all body tissues
and, again, this helps boost overall metabolism.
If you haven’t been exercising regularly and strenuously, don’t try to force
yourself to exercise with maximum intensity straight out of the gate. Instead,
follow a constructive exercise routine in which you gradually increase intensity
over a period of weeks or months.
Nourish your body, exercise intensely and get enough rest, and you can
quickly reach a state of maximum metabolic efficiency. In this state, your body
will efficiently burn body fat as fuel. Its base level of energy utilization
will accelerate, and gradually, this will cause your body to naturally redesign
itself.
When you reach maximum metabolic efficiency, you are literally re-creating
yourself - at a cellular level - on an ongoing basis. Just because you weren’t
born with a super-fast metabolism doesn’t mean you can’t possess one. And just
because you are carting around extra fat right now doesn’t mean you have to keep
it forever.
If you want to live in a young, vigorous, lean body, just give your body what
it needs in order to reach a peak metabolic state: Eat well, exercise intensely,
get enough rest. Most importantly, get to know your body from the inside out.
Enjoy its power, respect its complexity, and it will repay you richly.
A Few Words on Stubborn Fat
Fat burning is probably the No. 1 national health topic. Almost everyone is
interested in burning fat. Unfortunately, most people who lose fat quickly gain
it back, and then some. The rebounding and weight fluctuations make people
desperate and discouraged. And then there is “stubborn fat” - that stuff that
just doesn’t seem to go away, even when you drop a lot of weight.
Stubborn-fat gain is usually age- related. Starting in their mid-30s, men
typically accumulate it in the belly and chest. Women get it around the butt,
hips and thighs. However, stubborn fat isn’t always a product of age alone.
Today, it is an increasingly serious problem for many young people, too.
As we’ve seen, fat metabolism is affected by many factors such as hormonal
balance, enzyme availability, insulin sensitivity, essential fatty acid balance
- even glandular and neural functions. Essential nutrients, enzymes, exercise
and rest are all factors that can influence fat gain or loss.
We also know that fat burning occurs when the catabolic state is dominant.
The most popular way to reach a dominant catabolic state is through a
low-calorie diet or fasting. However, these dietary methods can be dangerous and
are generally destined to fail because they inevitably cause a decline in the
body’s metabolic rate. The body adapts to the lower intake of calories by
slowing itself down. When metabolism declines, symptoms such as sensitivity to
cold, exhaustion, and depression often occur.
The best way to burn fat without digging oneself into a sluggish-metabolism
hole is by actively reversing this trend - forcing the body to become more
metabolically efficient, instead of less. How do you do this? When all the
factors that influence metabolism - such as complete nutrition, enzyme loading,
detoxification, exercise and adequate rest - are activated, your body will
naturally adopt a peak metabolic state. Your first job is to eat not just
sensibly but intelligently. A steady supply of all essential nutrients should be
your top priority. Take time to study how your body actually processes and
reacts to the various substances you ingest. Don’t let ignorance of your own
body become an excuse for your dissatisfaction with it.
Next, learn about your body’s natural rhythms and energy cycles and work with
them, not against them. I personally believe that a healthy metabolic state is
one in which the body naturally tends to burn more (not less) energy. That is to
say that, ideally, your body should be in a slightly catabolic state during most
of the day.
Naturally, during the working hours (when you’re running around, solving
problems and battling stressful situations), the fat-burning sympathetic nervous
system (SNS) is dominant. If you don’t interfere with your biological clock by
eating heavy meals during the day, you will let the SNS do its job. Light,
healthy, periodic snacks (including small amounts of protein) will help keep
your body from sinking into starvation mode. So eat when your system calls for
fuel (and before your blood sugar drops). Just be aware that heavy meals will
slam the lid on your catabolic state.
It is for this reason that I generally suggest having the largest meal late
in the day. Everyone has differing opinions about this, and if you have already
found a system that works for you, there is no need to change it. My personal
approach involves eating minimally during the day and then feasting at night. I
never count calories, I eat as much as I like and I maintain a natural body fat
percentage of between 4 and 6 percent.
When and how you eat is up to you, but if you are having a hard time losing
fat, I would simply encourage you to examine whether your eating schedule (or
lack of one) may be part of the problem.
Working out on an empty stomach is another way to accelerate fat burning and
simultaneously boost growth hormone production. When you exercise on empty, your
body is forced to use fat storage as energy. If you eat before your workout,
your body will use the meal that you ate as a source of fuel. On the whole, the
more you force the body to adapt to turning material into energy, the more
efficient it will become in burning fat as a body fuel.
As a final note I’d like to mention the importance of detoxification. When
your body is loaded with toxins, all metabolic processes are compromised. The
body will desperately try to keep the toxins away from vital organs such as the
heart or the brain by dumping them into the fat tissue. This process, in my
opinion, is one of the chief reasons for stubborn-fat gain.
Detoxification is imperative to healthy metabolism, in particular because it
takes pressure off the liver and the lymphatic system. The liver plays a
critical role in the process of fat metabolism and detoxification.
Unfor-tunately, a congested liver can’t break down cholesterol or fatty acids
properly. Detoxification methods such as periodical fasting, herbal therapy as
well as habitual avoidance of rancid fats and other toxins can all help protect
the liver and support healthy metabolic function.
A clean system is a healthy system, and a healthy system is efficient.
Remember, the presence of significant stubborn fat deposits is a signal from
your body that something is wrong. It’s a sign that something you are doing is
throwing your body’s natural system out of balance. Your job is to rediscover
and re-create that balance, and let your body take care of the rest. Ori Hofmekler is the author of The Warrior Diet (Dragon Door Publications,
2001), and the former editor of Mind and Muscle Power magazine. He
lives in New York City. His books and videos are available at www.dragondoor.com.
The Magic of Re-Creation
Through metabolism, all living organisms are constantly re-creating themselves
at the cellular level. The mysterious cycle of turning material into energy
and energy into material is unique to living things. No man-made machine —
not even the most sophisticated — can match the metabolic power of a single
living cell.
Metabolic efficiency guarantees constant re-creation and repair
of body tissue as well as a steady supply of life energy. This is why healthy
metabolism helps maintainthe body’s youth. Conversely, when one of the
metabolic processes is compromised,
less energy is produced and the process
of tissue repair and re-creation is slowed down, which is how aging
occurs. Although most professional health practitioners don’t believe it is
possible to reverse the aging process, experience and observation have
convinced me that the opposite is true. Hone your body’s metabolic
efficiency, and you will see: The
power to re-create yourself lies within
you.
Lysine: The Vegetarian Missing Link
Lysine is an amino acid that is missing from most grain and plant foods.
Lysine is a precursor for L. carnitine — an amino acid that plays a critical
role in fat metabolism. It is abundant only in animal foods. Vegetarians
should consider supplemental lysine to guarantee proper fat metabolism and
to avoid protein deficiency.
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