Thanks in part to television reality shows, Americans are trying more than ever to win the battle of the bulge.  Yet, many people are frustrated when the supposedly simple formula – eat less and exercise more – doesn’t work for them. The classic definition of metabolism is the rate at which a person burns calories. So, according to this formula people should just be able to find out their metabolic rate then eat and exercise accordingly for weight loss. So why doesn’t this formula work for everyone? The problem is there needs to be a new understanding of what metabolism really is. Newer approaches to metabolism are much broader, as new science is revealing that metabolism is sum total of all the biochemical reactions of the body and everything that influences them, such as environmental exposures, your diet, past and current drug therapy, stress load, exercise, and to some extent genetics.

I have grouped all the potential influences on metabolism into nine key factors:

1. Adrenal/thyroid/pancreas function
2. Sex hormones
3. Intestinal health
4. Neurotransmitter balance and the Brain
5. Environmental stressors and
6. Detoxification capacity of the body
7. Oxidative stress
8. Genetic expression
9. Diet and lifestyle

An imbalance in any one of these areas can negatively influence metabolism.  So, it is possible to eat very few calories or exercise a lot and still not be able to lose weight due to imbalances in these areas.  Knowing how to recognize imbalances in these key areas and how to address them is what I call a “Whole-Body Metabolism” approach to better health and weight control.  You have to become a bit of a sleuth to discover the way to crack your metabolism; in the process of doing that you will not only optimize metabolic performance, but improve energy and slow key aging processes, like inflammation and free radical damage, glucose regulation, and immune dysfunction for true sustained weight and health management.

I discussed the key areas that influence metabolism and how to handle them in depth in my book, Cracking the Metabolic Code, but here are some examples of why a whole body approach is needed. One of the basic tenants of my Metabolic Code program is to eat a diet much lower in carbohydrates.  (More and more studies are validating a low carb diet approach as being the most effective for not only weight loss but for controlling insulin resistance.)  In a perfect world, we would all be able to eat a low carb diet, improve insulin sensitivity and lose weight.  In reality, many people are unable to sustain a low carb diet because of the other influences they have going on. For instance, chronic stress (adrenal function) often leads to serotonin and dopamine deficits (neurotransmitter imbalance).  Serotonin deficits can lead to anxiety and depression and carbohydrate cravings. Eating a high carb meal leads to increased tryptophan absorption and serotonin production, therefore, most people with chronically high stress hormones will never be able to sustain a low carb diet without intervention due to intense carbohydrate cravings.

Perceived Problem – It’s impossible to eat low carbohydrate long term.  Actual problem – My serotonin levels were low due to chronic stress and dropped further with a reduced carb intake.  Metabolic Code solution - Use supplements to help manage stress response and restore serotonin and/or pulse higher carb intake temporarily, then return to low carb eating once neurotransmitters are balanced.

Another example - low carb diets tend to be higher in fat.  As long as the fats eaten are healthy fats like olive oil and avocados, we can eat higher fat and still be healthy.  However, for this to work, a person must have a well functioning liver and gall bladder as well as good enzyme production from the pancreas.  If that is not the case, a higher fat diet can lead to indigestion. Perceived problem – Low carb diets cause indigestion.  Actual problem – I have a low functioning liver and/or pancreas.   Solution – liver support supplements with appropriate adjustments in diet.

A final example of a low carb diet problem is constipation.  With reduced intake of whole grains some people may experience constipation.  Perceived problem – I get constipated on low carb diets.  Actual problem – I may not have been including enough high fiber vegetables or I may have a magnesium deficiency or inadequate beneficial intestinal organisms.  Solution – diet changes and/or supplements (magnesium and probiotics.)

A benefit of a whole metabolism approach is that it helps you understand your previous diet failures and takes the guilt away.  Many people feel they are just weak and lack will power, when in reality, they had true physiological reasons they were having such difficulty losing weight.

Chronic everyday complaints like insomnia, food cravings, joint aches, memory issues, fatigue, anxiousness and depression, digestive disturbances like gas and bloating, and just plain old burn out not only ruin our quality of life, they are signs that our metabolism is disrupted.   A whole body metabolism approach offers a science based way to guide and direct you in diet and lifestyle and in the appropriate use of dietary supplements that not only help to address these complaints but  in the process, get your metabolism back on the path toward health.   In future columns, I will discuss each of the nine key factors in more depth, giving the typical imbalances and steps to take to rebalance them.

How Key Factors Influence Metabolism

Adrenal function.  Chronic stress is the main factor here.  It is now very well known through scientific study that chronic high stress levels heavily influence total body wellness.  When stress is out of control, the balance of amino acids is disrupted influencing neurotransmitters in the brain, thyroid hormone production and blood glucose levels.  This one factor alone can lead to out of control food cravings, inability to sleep (which is associated with weight gain,) and to insulin resistance, the primary cause of weight gain.

Pancreatic function – the primary influences here are diet and micronutrient status.  Carbohydrates are foods than contain sugar molecules, foods like fruit, grains, and potatoes are very high in the sugar molecule called glucose.  When glucose reaches the blood stream, insulin is needed from the pancreas to take the glucose into the cells where ideally it can be used for cellular energy production.  However, today’s chronically high intake of glucose and carbohydrates does not combine well with our sedentary lifestyles, leading to excess glucose, which is then converted into fat and stored.  Eating diets high in carbohydrates are especially problematic if the lifetime intake of certain minerals like chromium, magnesium, and zinc (three minerals that help insulin) has not been high enough.  If these nutrients are lacking, the body compensates by making more insulin to counteract the glucose in the blood.  Over time this can create insulin resistance and set up a chronic inflammatory chemistry. More and more studies are showing the importance of zinc, magnesium and chromium for helping to down regulate insulin production and improve insulin receptor function.  Metabolic Code Solution: lower carb, low glycemic load diet rich in vegetables and fruit along with mineral repletion.

Intestinal health is heavily influenced by modern medicine. Primarily by acid blocking drugs, antibiotics and non-steroidal anti-inflammatory medicines like Ibuprofen.  Dietary choices can affect gut health.  And many people don’t realize that intestinal health is heavily influenced by environmental toxicity.  When gut tissue is broken down leading to a situation known as “leaky gut” it can lead to food and environmental allergies, and even autoimmune conditions.  Metabolic Code Solution: Use safer first –line therapies for pain/headaches and cold/flus to reduce reliance on NSAIDS and antibiotics and other drug therapies when possible. Restore gut integrity with probiotics and other supplements like l-glutamine in addition to making the additional dietary changes.

Thyroid function – the thyroid hormone is influenced by many of the other factors.  Chronic stress can lower thyroid hormone production.  Poor intestinal health can lead to autoimmune thyroiditis.  Environmental pollutants such as heavy metals and organic compounds (pesticides) can interfere with iodine and therefore reduce thyroid hormone production or can interfere with thyroid hormone function. When thyroid hormone function is altered typically weight gain, fatigue, mood changes and a host of other symptoms can pop up.

Why is a “whole body metabolism” approach needed?

With this approach, it is not just about diet or how much weight you lose, it is about how you healthy and vital you feel. We encourage tracking all symptoms, ie sleep, energy, digestive discomfort, joint aches and mental clarity, as all of those, once improved, are successes.  With a Metabolic Code approach, the goal is to lose weight while making tremendous improvements in quality of life. Developing a lifestyle centered on health is true success.  When you take control of where your body’s chemistry is leading you, you can truly limit future health risks that plague most Americans. Correcting metabolic imbalances also levels out the highs and lows of weight loss.  You can extract yourself from the dieting rollercoaster and achieve a steady, sustained weight loss.

Exercise needs to be a significant part of a lifestyle that promotes health. In conventional diet approaches, people are simply told they should exercise.  We help address some of the common problems with that. Many people would like to exercise but are simply too tired, if they have been unable to sleep, for instance.  Correcting sleep issues with supplements, they can regain the energy they need to exercise.  Or maybe their food sensitivities were causing extreme fatigue; by eliminating the allergenic foods, they can regain the energy to exercise.  Some people feel dramatically worse after exercise and will actually get sick with cold or flu. With this approach we can work to strengthen their immune system and eventually restore the ability to exercise without becoming sick. What is important is that you understand what is keeping you from attaining the body you want but even more importantly the vitality you deserve.