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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Disease risk and reducing fat!

Practical Solutions

Disease risk and reducing ectopic fat isn’t always easy or well known.  Last time I discussed how the location of lipid tissue (ectopic fat) in the body can increase the risk of disease. That is, it is not so much how much fat you have, the danger may lie in where it is located.  So, how do we deal with it and reduce our risks?

Diet

First, when it comes to reducing the risk of cardiometabolic disease, diet is key, however it must be sustainable. Meaning it must be incorporated as a way of life.  Recent research indicates that eating three meals daily: with breakfast as the biggest calorie source, may be better than several smaller meals daily, due to alterations in insulin production. Also consider and identify any food sensitivities that need to be eliminated.

Exercise

Exercising with high intensity interval training is a great way to burn fat as fuel .  When lifting weights, it is good to lift heavier weights, utilizing less repetitions to failure. For example instead of 12-15 reps with a light weight, perform 10-12 reps, with the last rep to failure.  This will help increase muscle mass which will then increase your metabolic rate. Try to move after a meal, walking etc., Use the new activity trackers to keep record and shoot for 10,000 steps daily.

Lifestyle

Sleep and sleep patterns are important to reduce disease risk as poor sleep patterns are associated with both weight gain and metabolic syndrome.  Studies have shown that those with 5 or fewer hours of sleep on a continual basis, gain weight compared to those who sleep longer (7-9 hours).  Controlling stress is another factor in improving health.  Stress increases cortisol production which then has great impact on blood sugar and insulin sensitivity.

Nutrition:

These nutraceuticals are more recommended for reducing the risk of disease by providing healthy metabolic processes rather than losing weight. Berberine is good for supporting healthy insulin and blood sugar levels. An appropriate dosage are up to 500 mg, three times daily.  Melatonin supports healthy sleep, is associated with fat loss and helps maintain a proper circadian cycle. Fish oil supports healthy signaling mechanisms associated with metabolic syndrome.  It can help reduce the risk of incidence of both Type 1 and Type 2 diabetes and support healthy insulin signaling. Curcumin helps support healthy insulin response s well as healthy glucose and lipid profiles.  MCT oil helps suppress the accumulation of body fat in men and women.  Talk  to your physician about taking any supplement if you are on medications of any type.

I hope this provides some reasonable information on how to reduce your risk of disease!!