Optimal Weight Strategies

By Anne Salazar, RH (AHG)   

  Are you tired of the weight loss culture? If so, please consider the following points from a functional medicine perspective. This can assist you in understanding the process of dealing with root causes in attaining healthy, appropriate, lasting weight loss. 

  Unfortunately, most of the messages we get every day about weight loss are unhealthy. They promote food restriction, cutting calories, and excessive exercise. These methods rely on willpower and rarely have lasting results. It’s possible to be “skinny” or at your ideal weight while metabolically being unhealthy or to be in an overweight or obese category yet metabolically healthy. It’s on a spectrum, so there’s also a lot of in-between. Historical metrics like BMI and even the number on a scale do not tell the full story.

  Seeking root causes and looking at the individual is the path of functional medicine. It is not about one-size-fits-all, ever. 

Possible Root Causes 

  Various factors should be considered when assessing an individual’s metabolic health. Underlying challenges such as gut health, hormone balance, lifestyle, and relationship to food need to be considered. 

Gut Health and the Microbiome

  The microbiome can significantly impact metabolism and, therefore weight gain or loss (1). Gut bacteria directly affects metabolism, hormones, digestion, and absorption. In addition, microbes produce metabolites that can influence gene expression, which may promote metabolism, insulin resistance, and inflammation. This new weight loss science greatly influences recent weight loss therapies. Microbial diversity shows a preventive effect on long-term weight gain in healthy individuals. Most studies have noted that the ratio of Firmicutes to Bacteroidetes is significantly higher in obese subjects and previous studies have shown correlations between an increased amount of Bacteroidetes in stools and weight loss, and between Firmicutes and development of obesity (1). A human study found that people who received a probiotic containing Akkermansia muciniphila lost more weight and had lower body fat than those who received a placebo (8). 

  The gut, called the ‘second brain,’ is composed of trillions of microorganisms that directly affect the brain and brain signals, influencing stimulants for hunger and appetite. In addition, serotonin, GABA, dopamine, and other neurotransmitters are created in the gut (6), and these signaling molecules are directly connected to mental health and decision-making. For example, there is a direct correlation between anxiety and depression and weight gain (7). 

● If you already know you have digestive issues, it could be very helpful to get some personalized advice for nutritional, supplemental, and lifestyle support. 

● Support gut health by eating foods rich in fibers and prebiotic foods such as apples, onions, berries, mushrooms, etc. Consume fermented foods like organic whole milk yogurts and kefirs, sauerkraut, miso, etc. This fiber powder is full of very helpful prebiotic fibers, and we suggest it to customers all the time for gut health. 

● If you are curious about your ratio of Firmicutes to Bacteroidetes or your levels of Akkermansia muciniphila you can get a microbiome test at Remedy which comes with a complimentary 30 min consult with an Clinical Herbalist or Integrative Pharmacist to review of your gut health. 

Endocrine and Hormone Influences 

  The HPA Axis (hypothalamic pituitary adrenal axis), also known as your endocrine system, strongly influences metabolic health (2). This system reacts directly to stress and can cause the adrenals (which then affect all the other endocrine glands) to pump up the stress hormones (cortisol, insulin, and appetite hormones) to assist in ‘fight or flight. ’ Too much of this chronic stress causes dysregulation, which in turn can affect fat storage and weight. In addition, stress can cause an increased preference for processed foods (hyper-palatable ‘comfort food’), which can contribute to food addiction and weight gain. 

  It is also worth mentioning that gaining some abdominal weight during peri/menopause is normal. It is the body’s way of creating a new ‘endocrine gland’ that can store estrogen as needed (taking up some of the slack from the shut down ovaries). Of course, too much weight gain in this area is not healthy and can lead to insulin dysregulation, cardiovascular disease, etc. But the idea of having the same body you had before menopause is not realistic or healthy. 

  • Herbal adaptogens can be incredibly supportive to HPA Axis dysregulation (3). They assist in rebuilding and rejuvenating this system. In addition they can assist in regulating the body’s stress response, normalizing cortisol levels, and bringing the body back to a state of homeostasis by promoting a balanced reaction to stressors. Adaptogens, as with all herbs, work better together synergistically rather then alone. We carry two great adaptogenic formulas at Remedy StressCare and AdrenalRx, in addition to other specialized formulas. 

●  Stress management strategies such as meditation techniques (4), yin yoga, and walking in nature can be very effective. 

  • Sleep is very important for a healthy weight. Regular, deep, and rejuvenating sleep is key to balancing all metabolic processes, and good sleep habits support healthy endocrine function. 

● A ZRT salivary hormone test can come in handy when trying to understand your hormone levels. Imbalanced estrogen, testosterone, progesterone, and cortisol can lead to changes in body composition (insulin resistance, etc). At Remedy, the testing kit comes with a complimentary consult with a Clinical Herbalist or Integrative Pharmacist to help guide you through the results and discuss supportive therapies.

● Avoid hormone disruptors (bisphenol A, dioxin, processed foods, PCBs, etc.). These are chemicals in our environment, food, personal body products, and water that can interfere with healthy endocrine/hormone function. 

Insulin Resistance (aka Type 2 diabetes) 

This is a significant factor in weight gain in the U.S. especially since the 1980s when conventional nutritionists suggested a high carb, low fat diet, and our growing fast-food and processed food consumption ramped up. Insulin is a hormone released by the pancreas to regulate blood sugar. Insulin is secreted every time we eat, but the degree to which it is released and how much it spikes, is directly related to the ratio of macronutrient type (fat, carb or protein) and the fiber content of our snacks/meals.

A diet high in processed foods and simple carbohydrates in the long term creates insulin resistance - greater insulin production is needed in order to get the same amount of glucose out of the blood stream and into our cells - weight loss slows to a crawl as higher insulin levels tell our body to store fat. This cycle can be changed primarily by what we eat. If you aren’t sure this applies to you, you can ask your doctor to get an A1C blood test (don’t settle for just a fasting glucose level!) or better yet, ask if you can have a prescription for a continuous glucose monitor to really see how the content of your food directly correlates to glucose levels in your blood stream. If you are insulin resistant, you can schedule a consult and we can walk you through some diet and lifestyle changes as part of your overall strategy to improve your insulin sensitivity.

Nutrient Deficiencies 

When it comes to nutrition and weight loss, we all know about macronutrients and calories (proteins, carbohydrates, fat), but micronutrients are very important to consider. Deficiencies in these can affect metabolic function and make it hard for the body to lose weight. 

  • B vitamins are required to convert food into energy and increase metabolic rate and can support adrenal function.

  • Magnesium - we are all deficient. This vital mineral impacts sleep, blood sugar control, stress, and other weight-related issues. For more comprehensive info on this “Super” mineral, check out our blog.

  • Vitamin D3 - Most people are deficient in this essential nutrient. It is vital for immunity and genetic expression. It can decrease belly fat in overweight and obese people (5) and can also have a positive effect on depression. 

As you can see, healthy weight management involves many factors and is very individualized. This is just a brief overview. Please come in and see us regarding your particular questions and concerns. We can help direct you to a path that is specific for you.

 

References:

1.Aoun A, Darwish F, Hamod N. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Prev Nutr Food Sci. 2020 Jun 30;25(2):113-123. doi: 10.3746/pnf.2020.25.2.113. PMID: 32676461; PMCID: PMC7333005. 


2. Lucassen EA, Cizza G. The Hypothalamic-Pituitary-Adrenal Axis, Obesity, and Chronic Stress Exposure: Sleep and the HPA Axis in Obesity. Curr Obes Rep. 2012 Dec;1(4):208-215. doi: 10.1007/s13679-012-0028-5. PMID: 23162786; PMCID: PMC3498460. 


3.Liao LY, He YF, Li L, Meng H, Dong YM, Yi F, Xiao PG. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018 Nov 16;13:57. doi: 

10.1186/s13020-018-0214-9. PMID: 30479654; PMCID: PMC6240259. 


4. Jamil A, Gutlapalli SD, Ali M, Oble MJP, Sonia SN, George S, Shahi SR, Ali Z, Abaza A, Mohammed L. Meditation and Its Mental and Physical Health Benefits in 2023. Cureus. 2023 Jun 19;15(6):e40650. doi: 10.7759/cureus.40650. PMID: 37476142; PMCID: PMC10355843. 


5. Chattranukulchai Shantavasinkul P, Nimitphong H. Vitamin D and Visceral Obesity in Humans: What Should Clinicians Know? Nutrients. 2022 Jul 27;14(15):3075. doi: 10.3390/nu14153075. PMID: 35893929; PMCID: PMC9332747. 


6. Dicks LMT. Gut Bacteria and Neurotransmitters. Microorganisms. 2022 Sep 14;10(9):1838. doi: 

10.3390/microorganisms10091838. PMID: 36144440; PMCID: PMC9504309. 


7. Murphy JM, Horton NJ, Burke JD Jr, Monson RR, Laird NM, Lesage A, Sobol AM. Obesity and weight gain in relation to depression: findings from the Stirling County Study. Int J Obes 

(Lond). 2009 Mar;33(3):335-41. doi: 10.1038/ijo.2008.273. Epub 2009 Jan 13. PMID: 19139752; PMCID: PMC2656591.


8. Abuqwider JN, Mauriello G, Altamimi M. Akkermansia muciniphila, a New Generation of Beneficial Microbiota in Modulating Obesity: A Systematic Review. Microorganisms. 2021 May 20;9(5):1098. doi: 10.3390/microorganisms9051098. PMID: 34065217; PMCID: PMC8161007.