Labels: avoid fat gain at menopause, avoid lower metabolism from iodine deficiency, Boost metabolism to avoid fat gain, how strength training keeps your metabolism high instead of lower
Thursday, August 16, 2018
Boost metabolism to avoid fat gain....Today's
post: Thursday, 8-16-2018
Previously we posted on the basics of fat loss which we list
next.
For many reasons men and women over 39 tend to get fatter
every year.
This quote from the article listed below is just one
example:
https://www.marketwatch.com/story/heres-exactly-what-you-should-be-eating-to-lose-weight-2018-08-10
“Women gained an average of 22 pounds over this time, while
men gained 19 pounds. "The findings indicate that even a modest amount of
weight gain may have important health consequences," he said.
Worse, early and middle adulthood is the time of life most
people actually gain weight, as their metabolism slows, recurring knee and back
injuries become more common.”
This post lists the basics next.
Then we list some upgrades to the basics that help stop this
dropping metabolism.
Then we post on more ways to boost metabolism.
1. Doing these basics usually helps avoid or
stop severe obesity:
Boost your ability to overcome challenges and achieve goals
and discover your strongest reasons to want fatloss. Act to cause fatloss in
ways that are rewarding or make you feel empowered.
Stop eating and drinking the most fattening and things and
those most harmful to your health.
Eat organic vegetables and fruit and health OK protein foods
and fats and oils and spices. And, drink chilled water and tea and coffee.
Drink some red wine in light moderation before dinner. Drink
other alcoholic drinks very infrequently or not at all.
Do the exercises each week that effectively add to or keep
healthy bone and muscle AND also do some of those that time efficiently keep
you fit and tend to burn fat also.
Solve problems specific to you that block fatloss.
Those can include too little exercise and slow recovery from
exercise and too much sitting.
They also can include bacteria in your gut that promote
fatloss.
2. Upgrades to the basics that help stop this
dropping metabolism:
a) Strength training
for your large muscles in your legs and lower back and buttocks build muscle
and bone if you also eat the right foods and take the right supplements.
Men and particularly women who don’t do this lose bone and
muscle a little bit each year. Muscle
and healthy bone burn calories. If you
don’t use strength training to prevent it, every year you burn fewer
calories. Your metabolism drops as a
result.
Then by simply eating what they are used to eating more and
more of the calories go to fat. Worse,
that then gradually accelerates as the fat makes moving around more difficult.
To combat this, strength training plus enough protein and magnesium
and vitamin D3 and vitamin K2 and boron and good quality sleep keeps your bones
strong.
Leg presses set to use your very strong buttocks most;
squats when you can get a spotter; and deadlifts do this best. Without a leg press machine or spotters, the
deadlift alone works well.
b) Women who follow the low inflammation part of the basics
well and take estrogen for the perimenopause early in the transition to
menopause lose far less bone and gain far less fat. They also have fewer things like hot flashes
and night sweats and insomnia.
c) Of the other basics, it’s most important to avoid ALL
artificial sweeteners and both regular and diet soft drinks, because they
directly cause bone loss in multiple ways!
Note that taking statin drugs harms your mitochondria and
lowers your metabolism and tends to cause and worsen diabetes because of it.
Worse, this damage makes the essential strength training likely to harm you and
your muscles if you do the exercises well.
Mercifully following the basics alone prevents heart attacks and stroke
far better than statins do. And they
give two thirds of the people essentially zero protection besides.
d) Besides statin drugs, MSG, as we recently posted, both causes
inflammation and harms your mitochondria.
By doing this it directly slows your metabolism and is proven to fatten
people who use it while eating food that wouldn’t fatten them otherwise!
e) The quote also says this:
“recurring knee and back injuries become more common” suggesting the
resulting lack of walking and other exercise because of this causes fat gain
also.
This is true.
It’s not yet well known; but using the low inflammation
lifestyle, NOT taking over the counter pain relievers; doing the leg strength
training with a lower weight at first if needed; taking vitamin D3 and K2;
taking a boswellia (Frankincense) supplement; and taking vitamin C and fruit
extract supplements –
-- can reduce pain, reduce it to zero, and even rebuild
joints!
The strength training also gives you the muscle strength and
ability to stop falls with it to enable you to keep walking instead of being in
a walker or wheelchair.
Having no pain in your joints or very little also helps!
3. More ways to boost
metabolism:
a) In a recent post, we posted about a time release
capsaicin capsule that looks likely to help boost metabolism enough to cause
fatloss or extra fatloss in this post:
Possible New Fatloss
tool....Thursday, 7-26-2018.
If this does become available, it likely will be very
important for people who are more than 20 pounds overweight and don’t exercise
to have access to good air conditioning where they live and work – and to be
extra careful of overheating.
This is most true for the gym or home gym where they do
strength training.
b) Cool temperatures where you work and sleep also help
boost metabolism and help with restful sleep.
c) Falling thyroid hormones also lower your metabolism. So preventing or reversing that is important
to stop fat gain caused by it.
Women who follow the low inflammation part of the basics
well and take estrogen for the perimenopause early in the transition to
menopause also tend to block drops in their thyroid hormones.
That’s critical because reduced thyroid levels lower
metabolism and also reduce calories burned.
In fact, this is so true that if a woman starts gaining
weight and tests as having low thyroid, that’s and indication she may be
starting early menopause.
Dr Al Sears just posted that for both men and women, a low
iodine intake and deficiency also tends to lower thyroid hormone as you get
older.
In fact he makes a case that far more people are deficient
in iodine with resulting low thyroid than is generally known.
Taking a multivitamin plus minerals usually gets you 150 mcg
a day of iodine. But if you are deficient
taking a several spirulina tablets a day or a kelp capsule a day can give you
enough. I do that and the kelp capsule
with 400 mcg of iodine provides the most iodine.
Taking the amino acid tyrosine also helps because your body
uses it to make thyroid hormones.
Dr Sears does a nice job in his email so I include much of
it here:
“"....iodine deficiency is on the upswing in the U.S.
It’s a big reason why thyroid issues are becoming more and more common.
About 10% of Americans already have low thyroid function.
... a major study in the Archives of Internal Medicine says
another 13 million people are undiagnosed.1
They don’t even know they have iodine deficiency and thyroid
issues.
On top of cognitive impairment, low iodine levels are linked
to obesity, psychiatric disorders, fibromyalgia and a variety of cancers. It
can also trigger cardiac arrhythmias, osteoporosis and muscle wasting.
The U.S. daily recommendation for iodine is only 150 mcg per
day.
But even if you’re only getting that, you’re not getting
enough. And sadly, many people aren’t even getting that paltry amount any more.
You see, in the past the U.S. prevented iodine deficiency
with iodized table salt.
But in the 1970s, our misguided government told everyone to
put down the salt shaker. By cutting back on salt, most people eliminated their
only source of iodine.
In fact, since the 1970s Americans quadrupled their rates of
iodine deficiency.2
Now, don’t get me wrong… I don’t recommend table salt. It’s
usually bleached and has residual chemicals from processing. It can also
contain MSG, sugar and aluminum.
Instead, get iodine from your food. [Best is to also take
seaweed supplements high in iodine too.]
Salmon
4 ounces
158 mcg
Yogurt
1 cup
154 mcg
Lobster
3.5 ounces
100 mcg
Cranberries
1 ounce
100 mcg [cranberry
extract capsules work without the high fructose and harsh taste of the juice.]
...the best food for iodine is seaweed.
But if you’re not a seaweed lover, you can take kelp tablets
instead. Start with 325 mcg per day and increase it slowly. You can gradually
go as high as 3,000 mcg to 6,000 mcg (3 mg to 6 mg) per day.
[Some people are allergic to iodine. So you need a different solution if that
includes you. Definitely taking more
than 600 mcg a day is not a good idea if that includes you.]
Selenium. This trace element supports normal levels of
thyroxine. And your body needs it to use iodine. Taking too much iodine without
selenium can lead to goiter and other thyroid problems.
I recommend getting at least 200 mcg of selenium every day.
A good source is Brazil nuts. You can eat two Brazil nuts every day. Each has
around 100 mcg of selenium.
[Selenium is much more bioavailable from Brazil nuts. So eating a few of those each week and taking
the 200mcg supplement once a day works well.
Important note! Don't
take more than that. Selenium intakes of
over 1,000 mcg of selenium are neuro-toxic.]
Conclusion:
There are many ways to boost your metabolism or keep it from
dropping.
The more of them you do well, the better your metabolism
will be.
AND the less fat you will be—
-- and you
will stop gaining more!
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