Lose Your Gut (Pot Belly) with these Strategies

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Lose Your Gut (Pot Belly) with these Strategies - Thomas DeLauer

Fasting

Study from Nature Communications found that fasting preferentially burns visceral fat

Fasting upregulates miR-133a, which inhibits PRDM16, and that reduces thermogenesis in Subc WAT and drives the transition from Sub to Visceral fat**

Visceral fat is preferentially oxidized as it can drain directly into the portal circulation and appears to be more efficient at meeting energy needs compared with the relatively externally located subcutaneous fat

Visceral is more vascular and contains a higher % of large adipocytes plus having more glucocorticoid and androgen receptors than subcutaneous

https://www.nature.com/articles/ncomms11533

Estrogen

Boron

Boron inhibits SHBG, freeing up testosterone, and this increase in T results in the decrease of E2

Additionally, boron can:

Boost magnesium absorption
Reduce levels of inflammatory biomarkers, such as high-sensitivity C-reactive protein (hs-CRP) and tumor necrosis factor α (TNF-α)
Raise levels of antioxidant enzymes, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase

DIM

DIM is a naturally occurring byproduct of indole-3-carbinol (IC3), and IC3 itself is a byproduct of glucosinolate glucobrassicin, which is a compound found in cruciferous veggies, such as: broccoli, cauliflower, cabbage, Brussels sprouts, and kale

In particular, IC3 helps the liver to metabolize estrogen more efficiently via upregulating the CYP1A2 enzyme (CYP1A2 is an enzyme that helps to break down toxins in our bodies)

It also simultaneously converts strong estrogen molecules into less potent ones (via downregulation of the CYPB1B enzyme and upregulation of CYP1A2 enzyme) - results in reduced estrogen levels and a more favorable estradiol/estrone ratio

DIM and its precursor, I3C, suppress adipogenesis, which is the formation of new fat cells
Cortisol
Salt

A lack of sodium causes the brain to send signals to the adrenal gland to increase the release of hormones responsible for water balance (aldosterone & vasopressin) - cortisol is released alongside these hormones

Magnesium

Magnesium deficiency also causes upregulation of the HPA (Hypothalamic–Pituitary–Adrenal) axis which leads to anxiety-like behavior in mice. The HPA axis is responsible for influencing production of the stress hormone cortisol.

Also inhibits the release of excitatory neurotransmitters and also acts as a voltage-gated antagonist at the glutamate, N-methyl-D- aspartate (NMDA) receptor

https://www.ncbi.nlm.nih.gov/books/NBK507250/

Tea for Coffee

Caffeine does cause increases in cortisol, so reducing total caffeine intake may be favorable as well

Liver

Turmeric

Curcumin, one of the active ingredients in turmeric is believed to communicate with liver cells to produce more LDL receptors. Due to increase in receptors, more cholesterol is cleared from our body

Foods High in Chlorophyll (gourd, arugula, dandelion greens, spinach)
Chlorophyll is literally the blood of plants - its chemical structure resembles that of hemin, which combines with protein to form hemoglobin in the human bloodstream

Chlorophyll has proven beneficial to increase the red blood cell count in humans - red blood cells carry oxygen to the tissues

An abundance of oxygen and healthy flow of blood encourages the body to get rid of harmful impurities and toxins - also helps as it chelates to heavy metals

Milk Thistle

The active ingredient in milk thistle, silymarin, creates a detoxifying effect in the body and in the liver as it acts as an antioxidant by reducing free radical production

Silymarin reduces free radical production and lipid peroxidation, has antifibrotic activity and may acts as a toxin blockade agent by inhibiting the binding of toxins to the hepatocyte cell membrane receptors

Pancreas

Study from Diabetologia found that just two weeks of exercise improves beta cell function and reduces pancreatic fat in adults with type 2 diabetes or prediabetes

Found that this short-term training particularly reduced ectopic fat (fat that accumulates in abnormal parts of the body) in the pancreas

Additional Resources

https://link.springer.com/article/10.1007%2Fs00125-018-4627-x?utm_medium=affiliate&utm_source=commission_junction&utm_campaign=3_nsn6445_brand_PID4003003&utm_content=de_textlink#MOESM1
https://www.diabetes.co.uk/news/2018/May/Two-weeks-of-exercise-reduces-pancreatic-fat,-improves-beta-cell-function-93055451.html
https://www.sciencedaily.com/releases/2015/12/151201141231.htm
https://stm.sciencemag.org/content/2/33/33ra37

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