On this episode our guest is a long time peer, friend and naturopath, Dr. Geoff Lecovin. Geoff has a little bit of education… see below for background.
Geoff can be found at http://drgeofflecovin.com/ in Bellevue, WA but we have him on this episode to discuss how we can biohack our metabolism with S.P.E.E.D.s.
How to Biohack Your Metabolism
Dr. Geoff Lecovin
Biohacking is a term used to describe the integration of applied physiology, nutrition, exercise and lifestyle modification in order to manipulate one’s epigenetics to enhance quality of life, health and/or athletic performance. Biohacking can involve using expensive and experimental gadgets, or be as simple as making changes to the way you live your life.
One easy approach to biohacking your metabolism is by following five simple principles based on the acronym S P E E D.
S – SLEEP
In a 2007 research review, Knutson et al. found that chronic partial sleep loss could increase the risk of obesity and diabetes via dysregulation of glucose metabolism (i.e. insulin resistance) and altered neuroendocrine control of appetite. The result was excessive food intake and decreased energy expenditure.
An average adult needs between 7.5 and 8 hours of restorative sleep per night. This can vary based on health and additional needs for recovery, such as during periods of intense exercise.
Sleep Loss & Energy Expenditure
Energy expenditure plays an important role in the control of body weight and adiposity. The total amount of daily energy expenditure (TEE) can be divided into 3 components:
1.Resting metabolic rate (RMR) – The energy expenditure of an individual resting in bed in the morning after sleep in the fasting state. RMR accounts for about 60% of TEE.
2.Thermic effect of food (TEF) – The energy expenditure associated with the digestion, absorption, metabolism and storage of food. TEF accounts for approximately 10% of TEE.
3.Activity-related energy expenditure (AEE) – The energy expended in exercise as well as activities such as sitting, standing, walking and other occupational, volitional and spontaneous activities, collectively referred to as non-exercise activity thermogenesis (NEAT).
Some biohackers advocate using cold-induced thermogenesis as a form of NEAT by taking cold showers or wearing less clothing around the house or to bed.
A small reduction in ambient temperature, within the range of climate-controlled buildings, is sufficient to increase Brown Adipose Tissue (BAT) activity, which correlates with Cold-Induced Thermogenesis (CIT) response. The enhancement of cold-induced BAT stimulation may represent a novel environmental strategy in obesity treatment.
Individuals with sleep problems and/or excessive daytime sleepiness report a significant reduction in their levels of physical activity and NEAT, which could reduce AEE.
Sleep loss can also affect energy expenditure via its impact on the levels of leptin (a master hormone secreted by adipose tissue that controls hunger and feelings of satiety) and ghrelin (a neuropeptide that stimulates appetite). Leptin can increase energy expenditure possibly via increased thermogenesis in brown adipose tissue, while ghrelin can decrease locomotor activity such as NEAT. (Knutson, et al., 2007) (Chen, et al., 2013)
P – PSYCHOLOGICAL STRESS
Stress adaptation requires a coordinated series of responses mediated through the hypothalamus-pituitary-axis (HPA) and sympathetic nervous system, which act to maintain homeostasis and protect against chronic diseases.
Chronic hyperactivation of the HPA axis, which can occur with low calorie dieting, has been linked to visceral fat deposition, insulin resistance, impaired glucose tolerance, altered lipid profiles, and coronary artery disease.
Chronic stress can also lead to increased food intake, as well as relapses and overeating after weight loss has been achieved by hypocaloric dieting.
(Vicennati et a., 2009)
E – ENVIRONMENTAL
There are hundreds of synthetic chemicals currently used for industrial and agricultural applications that are leading to widespread contamination of the environment. These include pesticides/herbicides, plasticizers, antimicrobials, and flame retardants. These endocrine-disrupting chemicals (EDCs) can disrupt hormonal balance and result in developmental and reproductive abnormalities. In addition, some studies link EDC exposure to obesity, metabolic syndrome, and type 2 diabetes.
(Casals-Casas, C & Desvergne, B, 2011)
The Environmental Working Group has a list of the “dirty dozen” endocrine disruptors and an app that identifies these toxic ingredients in cosmetics and other personal-care items.
http://www.ewg.org/research/dirty-dozen-list-endocrine-disruptors
http://www.ewg.org/skindeep/app/
Limiting exposure to EDCs can be done by avoiding products with chemicals and choosing organic when it comes to produce that is highly sprayed and animals that are fed conventional feed.
E – EXERCISE
Muscle and metabolism
The most effective tool for increasing or maintaining lean body mass (LBM) is resistance training. Resistance training has been shown to limit the loss of LBM during weight loss regimens. Maintaining or increasing LBM is essential for a healthy metabolism. It also reduces the tendency to regain weight and is important for maintaining adequate body function with aging.
Resistance exercise has the potential to improve metabolic disorders and reduce the need for medications associated with being overweight (e.g. diabetes and blood pressure). It can also reduce abdominal adiposity and cardiovascular disease risk factors. (Jabekk, et al., 2010)
EPOC
In the recovery period after exercise, there is an increase in oxygen uptake known as ‘excess post-exercise oxygen consumption’ (EPOC). The magnitude of EPOC depends on both the duration and intensity of exercise as well as the type (i.e. aerobic or resistance). There is a curvilinear relationship between the magnitude of EPOC and the intensity of the exercise, whereas the relationship between exercise duration and EPOC magnitude appears to be more linear. Training status and sex may also potentially influence EPOC magnitude.
Some of the mechanisms underlying EPOC include replenishment of oxygen stores, adenosine triphosphate/creatine phosphate resynthesis, lactate removal, and increased body temperature, circulation and ventilation.
An increased rate of triglyceride/fatty acid cycling and a shift from carbohydrate to fat as substrate source are of importance for the prolonged EPOC component after exhaustive aerobic exercise.
A high-intensity, Tabata-style workout is a great way to biohack your metabolism. This consists of eight repetitions of 20 seconds of intense work, followed by 10 seconds of rest. Excluding warming up and cooling down, a session can be completed in 4 minutes.
(Borsheim & Barh, 2003)
D – DIET
There are a number of ways to biohack your diet to increase your metabolism. Some of these include:
1.Don’t cut too many calories. When you eat less than you need for basic biological function (about 1,200 calories), your body adjusts by slowing down your metabolism. In addition, it can elevate cortisol levels, which leads to catabolism of lean body mass and cravings for fat and sugary foods. Low calorie diets also run the risk of micronutrient deficiencies over time.
(Redman et al., 2009) (Tomiyama et al., 2010)
2. Drink coffee and/or tea
Caffeine is a central nervous system stimulant that can rev up your metabolism. The antioxidant catechin in green tea also provide a boost. Dulloo et al., (1989) found that a single-dose oral administration of 100 mg caffeine increased the resting metabolic rate of both lean and obese human volunteers by 3-4% and improved diet-induced thermogenesis. Eight ounces of brewed coffee can provide 95-200 mg of caffeine.
(Dulloo et al., 1989) (Hursel et al., 2009)
3. Don’t forget the fiber
Plant-based diets that are inherently high in fiber can increase fat burning. Colorful vegetables and fruits also have numerous phytonutrients, which can reduce inflammation, resulting in better health and the prevention of many diseases.
(Howarth et al., 2001) (Gupta & Prakash, 2014)
4. Water
A German study found that drinking 500ml of water increased metabolic rate by 30%. The study concluded that drinking 2 liters of water per day would augment energy expenditure and that the thermogenic effect of water should be considered in weight loss programs.
(Boschmann et al., 2003)
5. Eat more organic foods
Researchers report that dieters who consume foods with the most organochlorines (chemicals from pesticides which are stored in fat cells) experience a greater than normal dip in metabolism because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Choose organic in place of highly sprayed foods whenever possible.
http://www.ewg.org/foodnews/list.php
6. Get adequate protein
There are a number of potential beneficial outcomes associated with protein ingestion, some of these include:
1) Increased satiety – Protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption.
2) Increased thermogenesis – Higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure.
3) Maintenance or accretion of fat-free mass – In some individuals, a moderately higher protein diet may provide a stimulatory effect on muscle protein anabolism, favoring the retention of lean muscle mass, while improving metabolism.
(Paddon-Jones et al., 2008)
Protein intake of 1.4 – 2.0 g/kg/day for physically active individuals is safe, and may improve adaptations to exercise training.
Biohacking your metabolism isn’t rocket science, it just takes a little S P E E D.
References
Borsheim, E., Barh, R. Effect of Exercise Intensity, Duration and Mode on Post-Exercise Oxygen Consumption. Sports Med 2003; 33 (14): 1037-1060
Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-induced thermogenesis. The Journal of Clinical Endocrinology and Metabolism. 2003 Dec;88(12):6015-9.
Chen KY, Brychta RJ, Linderman JD, Smith S, Courville A, Dieckmann W, Herscovitch P, Millo CM, Remaley A, Lee P, Celi FS. Brown fat activation mediates cold-induced thermogenesis in adult humans in response to a mild decrease in ambient temperature. J Clin Endocrinol Metab. 2013 Jul;98(7)
Casals-Casas C, Desvergne B. Endocrine disruptors: from endocrine to metabolic disruption. Annu Rev Physiol. 2011;73:135-62.
Dulloo AG, Geissler CA, Horton T, Collins A, Miller DS. Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. Am J Clin Nutr. 1989 Jan;49(1):44-50.
Gupta, C., Prakash, D. Phytonutrients as therapeutic agents.
Journal of Complementary & Integrative Medicine Sep 2014, Vol. 11 Issue 3, p151
Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39.
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. S. The effects of green tea on weight loss and weight maintenance: a meta-analysis. International Journal of Obesity. Sep2009, Vol. 33 Issue 9, p956-961.
Jabekk, P, Moe, I., Meen, H., Tomten, S., Hostmarl, A. Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutrition & Metabolism 2010, 7:17
Knutson, K., Spiegel, K, Penev, P., Van Cauter, E. The Metabolic Consequences of Sleep Deprivation. Sleep Med Rev. Jun 2007; 11(3): 163–178.
Paddon-Jones, E., Westman, E., Mattes, R., Wolfe, R., Astrup. A., Westerterp-Pantenga, M. Protein, weight management, and satiety. Am J Clin Nutr May 2008 vol. 87 no. 5 1558S-1561S
Redman LM, Heilbronn LK, Martin CK, de Jonge L, Williamson DA, Delany JP, Ravussin E; Pennington CALERIE Team. Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss. PLoS One. 2009;4(2):e4377.
Tomiyama AJ, Mann T, Vinas D, Hunger JM, Dejager J, Taylor SE. Low calorie dieting increases cortisol. Psychosom Med. 2010 May;72(4):357-64
Vicennati V., Pasqui, F., Cavazza, C., Pagotto., U., Pasquali, R. Stress-Related Development of Obesity and Cortisol in Women. Obesity (Sept. 2009): Vol. 17, No. 9, pp. 1678–83.
“Dr. Lecovin is a chiropractor, naturopathic physician, acupuncturist and Certified Strength and Conditioning Specialist. He graduated from Los Angeles College of Chiropractic in 1990, earned a Master’s in Nutrition from the University of Bridgeport in 1992, and then went on to complete the naturopathic and acupuncture programs at Bastyr University in 1994. He holds additional certifications in exercise from the National Strength and Conditioning Association, International Society of Sports Nutrition and National Academy of Sports Medicine, where he is also a part time instructor.
Dr. Lecovin’s clinic, located in Bellevue, Washington, offers naturopathic medicine, chiropractic, acupuncture and massage therapy.
EDUCATION Bastyr University, Seattle, WA (1992-1994) ND, Doctor of Naturopathic Medicine MS, Acupuncture BS, Oriental Medicine University of Bridgeport, Bridgeport, CT (1992) MS, Human Nutrition Los Angeles College of Chiropractic, Whittier, CA (1990) DC, Doctor of Chiropractic Los Angeles College of Chiropractic, Whittier, CA (1989) BS, Human Biology UBC/SFU/Langara Community College, Vancouver B.C., Canada (1983-1987) Exercise science/pre-med
AWARDS/CERTIFICATIONS/LICENSURE 2012 Fitness Nutrition Specialist (FNS)- National Academy of Sport Medicine 2011 National Academy of Sport Medicine Instructor Training and Certification 2011 Certified Personal Trainer (CPT)- National Academy of Sport Medicine 2009 Certified Sports Nutritionist (CISSN)- International Society of Sports Nutrition 2006 Performance Enhancement Specialist (PES)- National Academy of Sport Medicine 2006 Corrective Exercise Specialist (CES)- National Academy of Sports Medicine 2004 Certified Strength and Conditioning Specialist (CSCS), NSCA 1999 Applied Kinesiology 100 hour Certification Course, ICAK 1995 Washington State Naturopathic Physician License- Active 1995 Washington State Acupuncture License- Active 1994 NCCAOM Certification, Diplomate in Acupuncture- Active 1993 Washington State Chiropractic License- Active 1987 Mr. Vancouver Island Light Weight Body Building Champion 1986 University of British Columbia Academic Scholarship
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