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Fat Can Make You Thin?

The AHA! Team — Thu, 03 Oct 2024 08:07:52 +0000

Al Sears, MD, CNS – Most mainstream doctors are horrified when they hear I teach my patients about the benefits of more fat. The patients who come to the Sears Institute for Anti-Aging Medicine tell me as much. But I’m not just talking about adding more healthy fats – like butter, lard, coconut oil, or omega-3s – to your diet. I’m also talking about a special kind of fat you already have in your body… A fat that makes you thin. Broadly speaking, there are two main types of fat in your body – white fat and brown fat. And, despite what doctors and nutritionists will tell you, the more brown fat you have, the better. Until a few years ago, scientists thought only babies had brown fat – that this was nature’s way of keeping them warm before they develop the ability to shiver. Unlike white fat – which shows up as flabby bellies, love handles, and plump thighs – brown fat burns calories rather than storing them. But studies show brown fat is very different from white fat in another important way… Brown fat contains mitochondria, which are full of iron and give this fat its brown color.1 As you may know, mitochondria are the energy-generating organelles in your cells. They are the power plants that turn fuel into energy for your body. Brown fat is also healthy. It cuts your risk of multiple conditions, including:2 Type 2 diabetes Cardiovascular disease High blood pressure Congestive heart failure Although most of your brown fat disappeared when you were a baby, your adult body retained small amounts – mainly in your neck, around the collarbone and the upper half of your spine. And even in small quantities, brown fat has the ability to burn huge amounts of calories. Although it makes up less than 5% of all your fat, it burns up a staggering 70% of your total calorie expenditure each day. By contrast, white fat burns almost no calories at all. Now astonishing new research shows you can easily transform your flabby white fat into calory-burning brown fat. The clue lies in a little-known protein called Zfp516. Animal studies conducted at the University of California, Berkeley, found that Zfp516 works to turn white fat into brown fat, and can be triggered by exposure to cold temperatures.3 The researchers found that mice with boosted Zfp516 levels had “browned” parts of their white fat, and as a result gained 30% less weight than the control mice. The good news is you don’t have to expose yourself to extreme temperatures to “brown” your own white fat. I experienced extreme below-freezing temperatures when I was climbing Mount Kilimanjaro. It was a life-changing experience, but I don’t want to subject myself to cold temperature if I don’t have to! Turn Flabby White Fat Into Calorie-Burning Brown Fat Luckily, there are much more comfortable ways to brown your fat. Here are three: Supplement with berberine: This ancient herbal medicine for treating diarrhea, and now one of the most effective treatments for diabetes, also activates Zfp516 and helps turn flabby white fat into healthy, pound-shedding brown fat.4 Berberine is a plant phytonutrient extracted from a number of medicinal herbs, such as barberry and goldenseal. A dose of 1,000 mg to 1,500 mg is effective for most people, and it has been shown to have no nasty side effects. Use the power of flavanols: Recent studies conducted by scientists in Japan reveal that foods rich in these antioxidant plant compounds – also known as flavan-3-ols – have the ability to turn white fat brown.5 Flavanols have long been known to have multiple health benefits, including antioxidant, anticarcinogenic, cardioprotective, antimicrobial, antiviral, and neuroprotective properties. Foods that are rich in flavan-3-ols include apple, grapeseed, berries, legumes, citrus fruits, red wine, and green tea. But the two best sources are dark chocolate and cocoa powder. Don’t forget to PACE yourself: Studies at the Garvan Institute of Medical Research in Australia show that exercise is just as effective as cold exposure for “browning” white fat.6 The researchers found that an hour of moderate exercise was equivalent to 10 to 15 minutes of shivering in the cold for turning white fat brown. I recommend my PACE exercise program. It stands for Progressively Accelerating Cardiopulmonary Exertion. It uses brief but vigorous routines of increasing intensity – so, the beauty of it is that you only need to exercise for 12 minutes a day, instead of an hour. To Your Good Health, Al Sears, MD, CNS References: 1. Minwoo N and Cooper MP. “Role of energy metabolism in the brown fat gene program frontiers in endocrinology.” Front Endocrinol (Lausanne). 2015;6:104. 2. Cohen P and Spiegelman BM. “Brown and beige fat: molecular parts of a thermogenic machine.” Diabetes 2015;64:2346–2351 3. Depriver J, et al.” Cold-inducible Zfp516 activates UCP1 transcription to promote browning of white fat and development of brown fat.” Mol Cell. 2015 Jan 22;57(2):235-46. 4. Song, NJ, et al. ‘Induction of thermogenic adipocytes: molecular targets and thermogenic small molecules.’ Exp Mol Med 49, e353. 2017. 5. Ishii Y, et al. “Repeated oral administration of flavan-3-ols induces browning in mice adipose tissues through sympathetic nerve activation” Nutrients. 2021;13(12):4214. 6. Lee P, et al. “Irisin and FGF21 are cold-induced endocrine activators of brown fat function in humans.” 2014. Cell Metabol. 19(2):302-309 To read the original article click here.

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3 Delectable Fall Inspired Keto Zone Recipes

AHA Publisher — Tue, 01 Dec 2020 08:00:22 +0000

Dr. Don Colbert – With autumn turning to winter, and the Holidays soon approaching, you’re likely in the mood for delicious, warm, and comforting foods. While it’s imperative to watch out for sugar and harmful carbohydrates, there are many amazing keto recipes and options available. Here are 3 of our favorites for November. Prepare to be blown away by these delicious flavors. You won’t believe they are low-carb and nourishing! 3 DELECTABLE KETO ZONE RECIPES 1. KETO ZONE PUMPKIN SPICE FAT BOMBS Ingredients 4 ounces full-fat cream cheese, softened 4 ounces organic butter, softened 1/4 cup low-carb powdered sweetener (such as Swerve) 1/2 cup canned organic pumpkin puree 4 tablespoons unflavored Keto Zone MCT Oil Powder 1/2 teaspoon vanilla extract 3/4 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ginger pinch each allspice, cloves, and salt 1/2 cup pecans Instructions Grease or place paper liners in a mini muffin tin. Alternatively, use a silicone mold and set it on the counter. Whisk the softened cream cheese and butter in a medium mixing bowl until thoroughly combined. Next, add the sweetener, pumpkin puree, MCT oil powder, vanilla, salt, and spices to the mixture. Stir well. Divide mixture into a mini muffin tin or silicone molds. Place a half pecan on top of each fat bomb. Freeze 2-3 hours, or until firm. Wrap well and store in a refrigerator or freezer. Enjoy! Nutrition info: 141 calories, 14 grams fat, 2 grams net carbohydrates (3 grams carbohydrates, 1 gram fiber), 2 grams protein 2. KETO ZONE CREAMY CAULIFLOWER SOUP Ingredients 3 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 1 clove garlic, minced 1 large head cauliflower, cut into small florets (about 8 cups) 6 cups chicken or vegetable stock 2 tablespoons Keto Zone Unflavored Hydrolyzed Collagen Powder 7 sprigs fresh thyme 1 bay leaf Sea salt Freshly ground black pepper 1/4 cup heavy cream Instructions Heat 2 tablespoons olive oil over medium in a large pot. Add chopped onions and cook until tender, about 6 minutes. Add minced garlic, stirring constantly for 1 minute. Add cauliflower, stock, collagen, 3 sprigs thyme, and the bay leaf. Bring to a simmer. Continue to cook until cauliflower is very tender, 15 to 20 minutes. Once cauliflower is tender, remove thyme and bay leaf (discard). Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot, if needed, and stir in cream. Reheat if necessary. Serve in soup bowls and garnish with 1 sprig each of thyme and a drizzle of remaining olive oil. Nutrition info: 185 calories, 16 grams fat, 5 net grams carbohydrates (8 grams carbohydrates, 3 grams fiber), 5 grams protein 3. KETO ZONE HERBED CORNISH HENS Ingredients 4 Cornish game hens Sea Salt Freshly ground black pepper 1 lemon, quartered 4 sprigs of fresh rosemary 1 tablespoon Italian Herbs 4 tablespoons organic butter, softened 16 cloves garlic Instructions Preheat an oven to 450 degrees F. Rub each game hen with chickens with 1 tablespoon of butter. Lightly season each hen with salt, pepper, and herb mixture. Place 1 lemon wedge, 4 garlic cloves, and 1 sprig of rosemary in the cavity of each hen. Arrange hens in a large, heavy roasting pan or a foil/silicone lined baking sheet. Roast hens in a preheated oven for 25 minutes. Then, reduce heat to 350 degrees F and continue to roast another 25 minutes, or until hens are golden brown and juices run clear (internal temperature should be 170 degrees). Remove hens from the oven. Tent with aluminum foil and allow it to rest for at least 10 minutes before carving. Serves 4.* Nutrition info: 423 calories, 20 grams fat, 5 net grams carbohydrates (5 grams carbohydrates, 0 grams fiber), 52 grams protein. *Alternatively, serve ½ Cornish hen per serving, and drizzle with 2 tablespoons olive oil per serving to decrease protein to 26 grams and increase fat to 48 grams. KETO ZONE RECIPES CAN EMPOWER YOU THROUGH THE HOLIDAYS! You don’t have to give up on your weight, health, and wellness goals just because it’s the Holiday Season. Sure, there’s more temptation and goodies. But, you can feel empowered and in control with Keto Zone recipes. USE THESE 3 EASY TIPS TO STAY ON TRACK: Only eat as though it’s a Holiday, on the Holidays! Instead of eating like it’s a party for 6 weeks, eat your normal, healthy Keto Zone diet each day, and thoroughly enjoy the Holidays themselves. Look for Keto Zone recipes with stated nutrition information. This makes it easy to enjoy delicious recipes without ever missing old unhealthy favorites. Think of health as a gift you’re giving yourself. It’s not a burden or compromise to stay healthy through these months. Your health is one of the most important gifts you can ever give yourself. Take joy in it! BOTTOM LINE You can stay on track and enjoy delicious recipes through November. Try these favorites. They are easy, delicious, and in the Keto Zone! To read the original article click here. For more articles from Dr. Colbert click here.

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