Creating an Advantaged Metabolic State

Metabolic processes are what keeps us alive at the cellular level. Dr. Peter Attia provides an interesting personal study on the effects of food choices on metabolism and how the body uses the fuels it is given.

For all those that don’t believe that we are what we eat, this video may provide personal evidence that daily food choices are important in the overall picture of health and wellness. So sit back and enjoy…this will change your outlook on life!

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How the Body Gets its Energy

 ATP is the Source of All Cell Energy

You may remember this term from biology class. ATP or adenosine triphosphate is the primary fuel needed by all cells and is generated by the body on a continuous basis. ATP is essential for metabolic function and transports chemical energy to all living cells at the molecular level. This stuff is vital for our existence! Think of ATP as a battery. The battery is fully charged when it has three molecules of phosphate ( the triphosphate form). Each time the adenosine looses a phosphate the molecule give up energy and the battery looses some of its charge. And just as it looses energy by giving up a phosphate, it is recharged when a phosphate is added back. So this substance is continuously recycled through the body constantly providing energy and being recharged. On average, the human body contains about 250 grams of ATP and turns over its own body weight in ATP each day! That’s a lot of recharging and discharging of these batteries.

Two main sources of ATP Generation: Glycolysis vs Ketosis

Our primary source of energy is from glucose which is derived from carbohydrates. The process is called glycolysis. This is something that most of us are aware of and recognize that if you are expending large amounts of energy, that eating carbohydrates will help refuel you. The glucose we therefore need to run the body comes from either the foods we eat directly, or from glycogen stores found in the liver. There is also glucose stores found in the muscle cells which is available but to a lesser degree as it is conserved more for muscle function.

Our secondary energy source, and one that we generally do not focus on in typical nutritional and dietetic discussions, is ketone bodies. This process is based on ketone utilization and is referred to as ketosis or beta-oxidation. This energy is derived from our fat stores and produced in the liver. The thing with ketone generated energy, is that it is something we create by not eating. This process does not start to fully activate until after at least 36 hours of fasting. A state that most people rarely reach in our food centric culture. There is another way to reach some level of ketone generated energy use and that is through a ketogenic diet which is a severely carbohydrate restricted diet with low to moderate protein and higher fat consumption (up to 80 percent of calories for those serious about this approach). I will talk more about tis type of diet later, but for now want to focus on fasting to reach this state.

You are probably asking yourself why this is relevant to you and what does it mean for your health. Well the whole goal of fasting and a carbohydrate restricted diet is to aid the body in balancing how it uses energy.

What is Glycolysis?

Glycolysis is the process where glucose is converted into ATP. The following video provides a simplified overview of the process. The interesting thing with this mode of energy production is that the energy yield is very low. For an investment of 2 ATP the process only yields 4 ATP for a net gain of 2 ATP.

You could look at this yield as a 100 percent return which I guess is a good rate for energy production. But let’s look at the fat burning mode next.

What is ketosis?

Ketosis is the metabolic shift from using glucose as the primary fuel for the body to ketone bodies as the primary fuel. The actual process that uses ketones is called beta oxidation.

Ketone bodies are molecules that are created by the liver from fat stores within the body. They are produced when there is a limited availability of carbohydrates or when carbohydrates cannot be used effectively and become an alternate source of energy for all the body systems that normally require glucose energy sources. For example, after an over-night fast, ketone bodies supply 2–6 percent of the body’s energy requirements, while they can supply up to 30–40 percent of the energy needs after a 3-day fast. It is this state of energy production that results in rapid fat consumption and weight reduction. The following video provides a simplified explanation of beta oxidation. The amazing thing about this process is that for the same investment of 2 ATP the process will yield over 120 ATP!

How do these two sources of ATP compare

Now although this is a significantly more abundant supply of ATP compared to glucose use, it is a slower or less responsive process. So when we need quick energy, the glucose cycle is a more readily available and quicker responding cycle. However, as a more efficient source of energy, the ketone path provides an abundance of ATP but is slower to trigger because of the need for fatty acids which are driven through a process described in the next section.

So the best way to compare the two energy supplies is to look at the ketone based supply as the base energy in an electrical grid which is usually a system like nuclear energy. This source takes a long time to ramp up, is very stable once activated, but does not have a quick response time to increased energy demands. The gap that is created from peak energy demands is closed by quick reacting energy sources such as a gas powered plant which can be turned off and on very quickly. This is similar to the glucose cycle.

Next I will talk about influencing the glycogenic/ ketogenic balance to manage where your energy supply is generated.

 

 

 

 

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Fast #10- first 3 day fast of the year

I have decided to do a 3 day fast for this one. The main reason is because of how I feel. While I was away on the 10 day retreat, the meal plan was strictly vegetarian and what I found was that I was eating a lot of grains and breads...in fact much more than I usually eat on a regular basis. My diet is generally leaning to the paleo side with minimal grains and a balance of meats and veg.

I have been back for a week and I found it hard to manage my cravings and appetite. I was craving carbs more than usual! This caused my weight to pop up to 185.6 over the week for a gain of 4 lbs!

So to get away from the carb cravings I am doing a 3 day fast.

My last meal was Thursday evening and the first full day was Friday Feb 5. I found the first day very hard with cravings, a headache and finding myself very tired. I laid down for 2 hours when I got home from work and still slept deeply through the night.

The second day (Saturday) started out much better and I started the day with a martial arts class. The rest of the day was low key. I felt better through the day but still needed to rest and took a 2 hour nap in the afternoon. I was in bed around 10 and although slept reasonably well, I was dreaming a lot.

The third day (Sunday) started early with some home repairs for about 3 hours in the morning and a long walk with the dog. Was feeling a bit light headed at times but was keeping my activities to a minimum. It was also the most restless night for sleeping. I was awake every hour and although I was able to fall asleep each time, the sleep was fitful with active dreams.

I was also monitoring my ketone levels using ketone strips. The following list summarizes the level of ketones at various stages through the fast.

Hours into fast      Ketone Level (mg/dL)
      8                                 negative
      16                               negative
      24                               negative
      48                                  trace
      56                                    5
      66                                   40
      72                                   40
      80                                   40

This trend verifies the time it takes to transition from use of glucose stores to the conversion of fat to ketones. The fat burning cycle doesn't really kick in until after the first 48 hours or 2 days into the fast.

Weight at start of 3 day fast was 185.6 and at the end of the fast was 178.6 for a fasting loss of 7 lbs! I broke the fast with a green parsley celery drink.

Diet Drinks are not Helping your Diet

Diet pop is no substitute for healthy alternatives

Why do we drink artificially sweetened beverages? For most of us who do, it's not for the great taste...but its more as a poor substitute for sugar sweetened drinks. I personally don't drink them but have tried the odd diet drink only to find the experience less than satisfying with often a chemically taste left in my mouth. Even a natural sweetener such as stevia is less than desirable from a taste perspective.

But we drink diet beverages with the hope that the reduced calories will benefit our weight loss goals and reduction of real sugar in our diets. Well let's take a look at this belief.

What Really Happens When Drinking Diet Beverages

Neurotoxin

A sweetener such as aspartame is 200 times as sweet as sugar. Once in the human body, aspartame breaks down into phenylalanine, aspartic acid, and methanol. Methanol is a wood alcohol poison that, when heated above 86 degrees Fahrenheit, converts to formaldehyde. Aspartame is also an excitotoxin that builds up in the brain, and can excite brain neurons to the point of cell death. Aspartame was introduced as a sweetener in around 1983 and is the most commonly used artificial sweetener.

Tricks your Taste Buds

Even tough artificial sweeteners are not sugar, they do have the effect of tricking your taste buds into thinking you are consuming sugar, or more accurately a carbohydrate. This initiates a very similar response resulting in the release of insulin in the blood stream. This can have the same metabolic effect by increasing the risk of type 2 diabetes, increased blood pressure and potential heart disease.

Increased risk of metabolic syndrome

Some studies also indicate that diet drinks can increase your risk of metabolic syndrome which include symptoms such as visceral fat accumulation, heart and blood pressure issues, and diabetes. So the result of diet drinks could be weight gain leading to obesity or a persistent resistance to weight loss efforts. There are studies that suggest diet sodas will result in more weight gain than drinking sweetened sodas.

Water is the best alternative

The sole purpose of consuming liquids is to hydrate the body. For this reason there is no need to have any other substance other than water. But we don't drink just to hydrate, it is enjoyable whether its a sweet soda, fruit juice, or a hot beverage.

So to increase your success in weight management, think about what you are drinking and reach for water more often. We will rarely avoid all these less desirable drinks, but drink responsibly and your health goals will be easier to achieve,

An Interesting Way to Lose Weight

So I have been on a sort of vacation the past 11 days...but this is not just any vacation, I was on a meditation retreat. The practice I follow is Vipassana and is an established program in many countries around the world. Here in Canada we have three centers with the one nearest to me being just north of Toronto.
s called

So why talk about this experience on a blog about intermittent fasting. Well for those who have not experienced this type of retreat, there is a fairly restrictive meal plan as part of the overall practice. First, the program is strictly vegetarian and second, there are only two meal times.

With the vegetarian plan, it is relatively easy to keep a low energy intake and the meals are served at 6:30 am and 11:00 am. You are encouraged to not overeat as meditation is more productive on a partially empty stomach, so in a sense you are almost doing a fast day every day.

As there is only a period of 5 hours where you are able to have a meal, this leave 19 hours of fasting every day!

So in addition to the wonderful benefits I get from doing these annual retreats, I was able to loss another 3.4 lbs effortlessly!

Fasting Day #9

It's Monday Jan 18 and I started my fast the night of Jan 16  at 6:00 pm, Winter is finally settling in as it has been snow flurries all day and the evening temp was down to minus 10 C. I find fasting during the winter harder as I feel more sensitive to the cold so I have managed to stay indoors for the most part. Last night I settled in for a Netflix movie before going to bed.

Yesterday was particularly harder for some reason. I had a mild headache all day and was just not feeling energetic. I slept in in the morning and also had a 3 hour sleep in the afternoon. It was just one of those fasting days where rest and quite seemed to be the right thing to do. I also was doing a strict water fast which may have contributed to how I felt as water only fasting seems to accelerate the process as there is no mid day or small meal to interrupt the depletion of glucose.  

My weight going into the fast was 186.8 lbs on Saturday and has dropped down to 185 as recorded Monday morning for a difference of 1.8 lbs. Check out my link "My Progress Report" to see how my weight is tracking. The total length of this fast was 36 hours.

I actually feel really good this morning even before breaking the fast. I am not hungry and really do not want to eat much. My breakfast meat is a juice of parsley, apple and celery. I have planned a lunch of fried cabbage and stir fry with some pork.

Also, check out my post on the fasting process. I am just at the stage this morning to really start fasting but even just going 36 hours is a great benefit to the system.

All and all it was a very successful fasting day!   

Overview of fasting effects in the body

Fasting as I am describing in this article is based on the practice of drinking only water for a prescribed period of time. By avoiding any calories, the digestive system is not required to operate which liberates an immense amount of energy that is then redirected to converting other body stores into needed energy. It is in the internal energy seeking process that health benefits are derived as the body is allowed to rest and clean itself through the consumption of nonessential energy sources.

Fasting is a safe and effective tool for health promotion and fasting for up to three days is something anyone can do on their own. However, fasting longer than three days should not be undertaken without the supervision of a physician. It is always a good idea to consult your doctor before undertaking any fasting program to make sure there are no underlying issues.

The focus of this article is on a fast for 24 to 72 hours or 1 to 3 days as the benefits of a fast do not start until at least 12 hours and only increase during the first 24 to up to 72 hours. Fasting is not starvation but rather a controlled abstention from food for a short period of time. The most effective approach to fasting is to only have water during the fasting period. That is not to say that programs such as the 5:2 fast diet or one off one on approach are not beneficial, it is just to say that the more restrictive the caloric intake the quicker the body is brought to a state where beneficial processes are engaged.

When abstaining from foods and liquids other than water, the body begins to seek its needed glucose from alternate sources through the conversion of fats, nonessential tissues, foreign substances and organisms, and digestive enzymes. Muscle is also used to a degree as muscle tissue is itself a reservoir for readily available fuel. Only after a prolonged period after these nonessential sources are depleted are the metabolic needs fulfilled from more essential tissues such as muscle and vital organs. It is at this point that starvation is occurring. However, even a thin person has sufficient reserves to fast for up to 40 days and not experience symptoms of starvation.

As can be expected, abstaining from caloric intake results in rapid weigh loss. The first couple of days of a fast can result in upwards of 2 to 4 lbs of weigh loss depending on ones initial condition. Much of this is water as the body begins to release salts. When fasting is initiated, the body goes through metabolic changes that are focused on conserving body mass while drawing its energy needs from its least essential sources. The two primary sources are fats and muscle and the ratio of consumption various based on initial fat stores, metabolic conditions and availability of other sources.

The most important source of energy for the body is glucose, which is the primary fuel for the brain as well as being needed for many other body systems. Once food intake is suspended, the first and most readily available source of additional glucose is from glycogen stores found in the liver. The liver however only stores from 100 to 125 grams of glucose in the form of glycogen and this is rapidly depleted usually within the first day of the fast. The brain typically consumes up to 80 percent of the body's resting energy requirements which can represent up to 180 grams of glucose per day. So based on this paramount need for glucose, one can see that the liver acts as a buffer or reservoir for glucose supply. As we eat, glucose is provided directly to the bloodstream as well as converted by the liver to glycogen and stored as a reserve. As glucose levels drop in between meals, the glycogen is converted back to glucose as needed. This is why, in my opinion, a fast does not really start to engage until at least 12 hours without any caloric intake as it is at least this much time that is needed to deplete the liver stores of glycogen.

Once we are beyond the 12 hour point of a fast the body starts to convert fat stores into fatty acids to be used as a fuel source for muscle tissue and organs. However, glucose is still needed for the brain and red blood cells to function properly which cannot use fatty acids as a fuel. The body can manufacture glucose through two metabolic pathways.

• Creation of glycerol from fat tissue
• synthesis of amino acids in muscle tissue to create glucose

The conversion of fat occurs through the following transformation, fat to triglyceride to glycerol, to glucose. However, this process cannot produce sufficient glucose once the liver stores of glycogen are depleted.

This is where the catabolism of muscle tissue steps in as an interim supply through the conversion of amino acid stores in the tissue into glucose. Similar to the liver, muscle tissue can also considered an organ due to its metabolic contributions and provides buffering capacity for balancing glucose needs. This is one of the main reasons body builders and fitness enthusiasts believe that there needs to be a near constant intake of food to keep up with glucose demands and to avoid any depletion of hard earned muscle tissue. Energy needs derived from muscle would require over a pound of muscle tissue per day. Amino acid conversion from muscle also creates acidosis in the system.

Muscle depletion is only temporary as by the third day of the fast the liver begins to generate ketones through fat conversion. As these ketones enter the bloodstream, they provide an alternative to glucose thereby reducing the demand for glucose and reducing the demand for conversion of amino acids in the muscle tissue. The brain, muscle and other organs begin to use ketones instead of glucose as a fuel resulting in a reduction of muscle wasting to less than half a pound per day. At this stage of the fast, muscle mass is conserved and the maximum breakdown of fatty tissue and removal of non-essential and waste substances starts to accelerate. Ketosis will start to occur within 48 to 72 hours of a fast with it being quicker for women compared to men. This is a safe process for normal individuals compared to diabetics where ketosis can reach dangerously high levels. For people with normal function the body will control the level to ketones being produced for fuel.

The above is a summary of the metabolic processes that occur during a short 2 to 3 day fast. It is important to also consider how you prepare in advance of a fast and how to break a fast, and that will be presented in a future article.