| Article Summary:
The Inverse Of Syndrome X
- Polycystic Ovarian Syndrome
- Central Obesity
- Hormonal Disturbances
- Sleep Apnea
- Peripheral Neuropathy
- Skin Tags
- High Cholesterol
- Uncontrolled Diabetes
- Ancanthosis Nigricans
- Elevated Triglycerides
- Coronary Heart Disease
- Heart Palpitations
- Difficulty Losing Weight
- Blurred Vision
- Memory Problems
These are some of the symptoms of Syndrome X, or Insulin Resistance Syndrome. The Third National Health and Nutrition Examination Survey (NHANES III), and the National Institutes of Health (NIH) defined an individual with Metabolic Syndrome X (MSX) as a person with three or more of the following conditions:
- Waist circumference greater that 40 inches (102 cm) in men, greater that 35 inches (88 cm) in women.
- A serum triglyceride level above 150mg/L (1,7 mmol/L).
- HDL cholesterol below 40 mg/dL (1.04 mmol/L) in men, below 50 mg/dL (1.29) in women.
- Blood pressure raised; above 135mg/85mm Hg, or taking a hypertensive medication.
- Fasting blood glucose above 110mg/dL (6.1 mmol/L) or taking anti-diabetic medication.
NHANES III indicated that 24% of the US population has MSX, and the percentage increased dramatically with age, affecting 43% of the population in 60-69 year olds (http://www.syndromexassoc.org).
In essence, what this means is that America is not dealing with the processed foods and overabundance of carbohydrate found in the average American's diet as well as recommended in the Food Pyramid endorsed by our own government! Something is going wrong here!
The government is promoting a diet that might be leading us down a path of debilitating diseases and unhealthy lifestyles. What can we do to stop it? Also, if there is a syndrome X that is BAD, could there be the inverse of syndrome X, where the opposite rings true? What if we could get the body to process foods more efficiently and avoid this disease?
Syndrome X has been hypothesized to be caused by inactivity, lack of cardiovascular training, high saturated fat intake, high refined carbohydrate intake, as well as other unhealthy habits. We know the outcome. An early, untimely death and a hindered quality of life.
It is all preventable. We always preach insulin control and exercise, but what if, for a second, we thought in extremes. Long term, what if one adhered to a controlled carbohydrate, higher protein, and higher HEALTHY fat diet.
Our opinion is that the body will switch fuel sources, thereby burning fat for fuel rather than carbohydrates. This will lead to a more controlled blood sugar and insulin level, calorie control from decreased appetite on a protein and fat heavy diet since protein is the most satiating, or fulfilling, of the three macronutrients. And since insulin is the storage hormone, there will be less chance for fat gain.
In a paper entitled Ketogenic Diets and Physical Performance, Stephen D. Phinney discusses how the Inuits and other cultures were able to hunt and perform physically even in absence of any carbohydrate and surviving on a fatty fish diet.
This can lead us to hypothesize that if given this diet over a long-term, one might be able to adapt and use fat for an immediate and long term source of energy. The body can also derive glucose from proteins and can use the ketones from fat, the most concentrated energy source there is.
While we still see the need for carbs in performance athletes who need to replete from an activity and perform the next day at a very high level, bodybuilders, physique enthusiasts and the average American should not be overly concerned with this. Your liver will provide your body with what it needs during training.
But pre and post workout is when your body is the most sensitive to carbs. Thus, if looking to still enjoy a cup of oatmeal, post workout is the preferable time to do this.
We have personally witnessed this. We have one subject who looks fuller and harder when eating protein and fat than when eating carbs. This is also prevalent in some of the long term low carb dieters who prefer to "fat load" for bodybuilding shows rather than carb load. Perhaps it is their body's adaptive response?
Thus, we do feel that when looking at the common-sense evidence, we can create the opposite of Syndrome X and rather than having the big, X-Belly, we can predispose our bodies to having lean abs and entire body year round!
Here are some comparisons:
|Syndrome X||Inverse Of Syndrome X|
|Mostly Saturated Fat||Mostly Healthy Fat|
|High GI/Processed Carbs||Low GI, Whole Food, Unprocessed Carbs And Fruits & Vegetables|
|Low Protein Intake||Higher Protein Intake|
|Lack Of Cardiovascular Activity||At Least 20 Minutes Of Cardio At Least Four Days Per Week Year Round|
|Lack Of Weight Training||Weight Training Program|
Let's look at this one inverse at a time.
"Good Fats" AKA EFAs (Essential Fatty Acids) are mono- (MUFA) and polyunsaturated fatty acids (PUFA). They are "essential" because our body does not manufacture them, and they must be obtained through our diet on a daily basis for optimal health and well-being.
All fats have the same amount of calories, but their chemical compositions vary. Fats are made of chains of carbon and hydrogen atoms. The saturation refers to whether all the available positions on the carbon atoms are bonded to hydrogen atoms, or if there are any hydrogen atoms missing.
The two "GOOD FATS" are:
1. Monounsaturated Fats
These fats have one position missing a hydrogen atom, instead containing a double bond between carbon atoms. Monounsaturated fat is found in oils such as canola, olive, and peanut as well as most nuts and nut butters.
This type of fat does not cause a rise in total cholesterol. In fact, science has indicated that individuals who substitute monounsaturated fat for saturated fat in their diet, actually shows a reduction in the bad cholesterol, and protects the good cholesterol (HDL) from decreasing.
Related Cholesterol Articles:
2. Polyunsaturated Fats
These fats have more than one position missing in the carbon chain, and contain more than one double bond as a result. Two major categories of polyunsaturated fats are
Omega-6 fatty acids. Omega-3 means there is a double bond in the third position from the end of the carbon Chain.
These fats are extremely healthful and have shown in clinical investigations to support cardiovascular/heart health, reduce total triglycerides and increase good cholesterol, produce hormone-like substances with anti-inflammatory benefits and promote optimal focus and concentration.
The best sources of Omega-3s are fatty fish such as salmon, sardines, mackerel, herring, and rainbow trout and fish oil supplements high in DHA (docosahexaoic acid). Canola oil, walnuts, and flaxseed also contain some Omega-3.
Omega-6 fats have a double bond in the sixth position from the end of the carbon Chain. These fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower.
Why Are EFA's Important?
Our bodies must ingest a constant and balanced supply of EFA's. Essential Fatty Acids produce beneficial hormone-like compounds called eicosanoids that affect the function of virtually every system in the body. They also regulate pain and swelling, help maintain proper blood pressure and cholesterol levels, and promote fluidity in nerve transmission.
The most important Essential Fatty Acids are Eicosapentaenoic Acid (EPA), an omega-3 PUFA with 20 carbons and 5 double bonds synthesized from linolenic acid and Docosahexaenoic Acid (DHA), an omega-3 PUFA with 22 carbons and 6 double bonds synthesized from linolenic acid.
They are the nutrients responsible for cell flexibility, nerve communications, mood support, and even body fat reduction. "Good" fats or Essential Fatty Acids, are the naturally-occurring, traditional fats that haven't been damaged by high heat, refining, processing or have been slightly tampered or not tampered with, such as 'partial hydrogenation'.
Sorted By Top Sellers.
Fats can be broken down into two basic groups, saturated and unsaturated. More importantly, fats can be labeled as essential and nonessential.
[ EFA Products Sorted By Top Sellers! ]
The best of these kinds of fats are found in fish, nuts, avocados, seeds and various oils.
Great News About Fat. What Kind Should I Eat?
We like the following fats. The following are our preferred choices. Other sources will work, but these should make up most of your fat intake:
- Almonds (dry roasted or raw)
- Oil (Macadamia Nut, Flax, Olive, Enova, Avocado)
- Peanut/Almond butter (smooth or crunchy)
You can interchange these as needed for taste variety. We especially like the Monounsaturated Fat from Avocado, Macadamia Nut, and Olive Oil. These are very heart healthy and provide a nice balance.
We also LOVE fat from whole food sources like salmon. You must account for these when adding up your calories and macronutrients. Atlantic Salmon has 20 grams of fat for every 40 grams of protein, basically a 2:1 Protein to Fat ratio. It is the best kind of fat though, Omega 3 EPA and DHA!
3 Types Of Triglycerides
- All hydrogen bonding locations are filled.
- No carbons are double bonded.
- More stable so solid at room temperature.
- Common in red meats, whole milk, cheese, butter, ice cream.
- Causes increases in LDL production! (the "bad" cholesterol).
- All hydrogen bonding locations are filled except ONE.
- One pair of carbons is double bonded.
- Sources: olive & canola oil, avocados, almonds, peanut butter.
- Reduces total blood cholesterol, LDL, and blood triglyceride levels. (Reducing risk of heart disease, stroke, and some cancers!).
- Increases HDL levels - MOST EFFECTIVE FOR PROMOTING CARDIOVASCULAR HEALTH!
- Multiple hydrogen bonding locations are open.
- Multiple double bonds are present.
- Unstable so liquid at room temperature.
- Sources: Corn & sunflower oils, soy, walnuts, fish, and dark green leafy vegetables.
- Reduces total blood cholesterol, LDL, and blood triglyceride levels. (Reducing risk of heart disease, stroke, and some cancers!).
Click Image To Enlarge.
Marc's Daughter Kami Eating
A Delicious Healthy Treat, Sludge.
2 Essential Fatty Acids (Both Are Polyunsaturated)
Omega-6 Fatty Acids (AKA Linoleic Acid)
- Common sources include vegetable oils, seeds, nuts, and whole grains.
- Commonly found in margarine, mayonnaise, and salad dressings.
- Common sources are fish and fish oils.
- This one is where deficits usually occur!
- Same as other polyunsaturates, but also affect growth in infants and proper functioning of nerves and cell membranes.
- Can lead to growth retardation decreased reproductive function, kidney/liver failure.
Omega-3 Fatty Acids (AKA Linolenic Acid)
Depending on the diet, here is what should make up your protein intake:
- Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast, egg whites and Scivation Whey. You can also occasionally eat LEAN Sirloin steak or any leaner cut of beef.
- Necessary for building lean muscle tissue.
- Protein provides 4 calories per gram.
- Protein needs vary based on activity levels; 0.8 grams per kg body weight in normal people and 1.2 - 2.2 grams per kg body weight in athletes. This can be even higher in lower carb diets.
- If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over-work themselves.
"Low Carb, No Carbs, Good Carbs, Bad Carbs" That seems to be the slogan for any type of diet. We are trying to pack on lean mass, and carbs play a huge role. So what do we do? Who do we listen too?
Well, research has indicated that there are so called "Good Carbs" and "Bad Carbs". What helps us to distinguish between a good carb or bad carb is what's called the glycemic effect of food.
What Is Glycemic Effect Of Food?
The glycemic effect of food is a measure of the extent to which a food, as compared to pure glucose (given a score of 100), raises blood sugar concentrations and elicits and
insulin response. The glycemic effect indicates how fast glucose is absorbed after a person eats particular food, how high blood glucose rises, and how quickly it returns to normal.
The best carbs to take in to reduce excessive fat storage are slow digesting/absorbing carbs. Slow absorbing carbs will give a low to mild rise in blood glucose and a smooth return to normal (low insulin response = low glycemic effect).
The undesirable carbs produce a SURGE in blood glucose, a major insulin response and then an overreaction that plunges blood glucose (this is the lethargy or sluggishness you feel after eating a meal with high GI foods).
Most relevant to real life, a food's glycemic effect differs depending on whether it is eaten alone or as part of a meal. Also, eating small meals frequently spreads glucose absorption throughout the day and thus offers similar metabolic advantages to eating foods with low glycemic effect.
The reason that using the glycemic index in meal planning is popular with some dietitians is that this diet can reduce overall insulin secretion and improve glucose and fat metabolism.
Slow digesting and high fiber carbs prolong the presence of foods in the digestive track, increase the sensation of fullness and reduce insulin response. The lower the insulin response, the less insulin is produced, leading to better weight control. In contrast, High GI foods will spike a large insulin response, causing increased cravings, low blood sugar and overeating.
Why Is The Glycemic Effect Of Food Important Understand?
The theory behind the Glycemic Effect of Food is to utilize foods (Low
Glycemic Index Foods) that can support healthy blood glucose levels by balancing your insulin response naturally. Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger, nausea, agitation, headaches and sweet cravings.
On the other hand, if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. In addition to this high blood glucose is the fact that the greater the increase in insulin output, the more likely it will drive down blood glucose levels leading to low blood glucose, then the viscous cycle continues unless stopped.
Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and unstoppable food cravings!
How Can Understanding & Selecting Low GI Foods Help Me Lose Fat?
As stated, one of the most effective ways to reduce body fat and control insulin balance is by eating 5-6 small meals throughout the day combined with physical activity (such as resistance training and some form of
Small, frequent meals also increase the thermic effect of food as well as prevent the body from going into starvation mode. Think of it as every time you eat nutrient dense and low GI foods, your body has to burn calories to digest the foods. Hence, the more frequently you eat, the more you balance your insulin levels and the more calories you burn.
Many people think that all they have to do is "starve" themselves and they will lose weight. That is true to an extent. What happens when you do not feed your body is it senses a need to preserve itself. Over time, it slows down its metabolic rate and begins to feed on muscle tissue and body fat at a very slow rate.
| Started By:
On a worse note, when you decide to begin to eat again, your metabolic rate is so slow that any excess caloric intake will be stored VERY EASILY as body fat. The current science also agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and especially fat.
The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, will be rewarded with a slow and steady release of glucose, thus keeping insulin levels in check and lowering body fat.
Glycemic Index Articles:
Are There Ways To Lower The GI Of Foods That I Like That Are High GI?
- Fats: Fats slow gastric emptying and slow the absorption of food. If absorption into the small intestine is slowed, the insulin response will be low. Any time you add fats to a meal, it will lower the GI of the meal.
- Fiber: Vegetables anyone? Fiber is a complex structure that takes a long time for the body to break down and absorb. Some fiber is indigestible by the body. Soluble fiber found in oats & grains, fruits, and gums are ideal. As they dissolve, they gel up in the stomach and slow down gastric emptying and reduce the insulin response.
- Combining Carbs: You can also lower the total GI of a meal by combining high glycemic carbs with low glycemic carbs. For example if you ate a baked potato (High GI) and then ate around the same amount of steamed broccoli (Low GI), the total GI of the meal would be much lower than if you just ate the baked potato.
Glycemic Index Of Some Common Foods
If dextrose gets a score of 100, what does that mean for other foods and their score? Well, brown rice is assigned an index number of 55, which means brown rice raises blood glucose levels 55 percent as much as pure glucose.
- Shredded Wheat
- Raisin Bran
- Cream of Wheat
- Special K
- Basmati rice
- Corn meal
- Bran flakes
- Corn flakes
- Rice Krispies
In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods.
The following foods are listed as Low GI, Moderate GI and High GI.
Low GI (55 Or Less)
Rice And Grains:
Medium GI (56-69)
Rice & Grains:
High GI (70 Or More)
Rice & Grains:
Endurance - A.K.A. cardiovascular training - improves the heart's ability to pump blood and increases oxygen uptake into cells. A "fit" person also burns more fat at rest and during exercise than an unfit person.
Bodybuilders use cardiovascular training mainly as a means to increase caloric expenditure thereby increasing fat loss or decreasing fat gain. By doing cardio year round, you will increase your body's capacity to burn fat at both rest and exercise.
Cardio Super Feature.
Here you will have easy access to the best cardio methods for fat loss, general health, endurance and how to make this seemingly boring activity fun and exciting!
[ Check Out The Cardio Super Feature Here! ]
This is key! I increases caloric expenditure during and AFTER training and helps build lean, powerful, sexy muscle! It also helps to increase insulin sensitivity.
So What Now?
Proper diet and exercise can address this. It is our opinion that we can prevent or even treat Syndrome X through diet and training as well as create an environment within your body to elicit the opposite bodily reactions as Syndrome X. What have you got to lose? You will gain the body of your dreams and potentially improve your long term health and wellness!