Metabolism

Metabolism

Oxygen is used to convert food into energy. By improving your oxygen efficiency we improve the way you metabolise food.

Here is a brief explanation of Metabolism.

Metabolism. 
The term for the way cells chemically change food so that it can be used to keep the body alive. It is a two-part process. One part is called catabolism-when the body uses food for energy. The other is called anabolism-when the body uses food to build or mend cells

70% metabolism is concerned with just keeping us alive (Groff, 1999), termed Resting Metabolic Rate (RMR). It is a huge part of total metabolism, so improving resting metabolic rate will have a big impact on overall weight loss.
The main food source used by all our estimated 6 trillion cells is ATP ( adenosine triphosphate). Your metabolism converts food into ATP with the use of Oxygen. The greatest energy reserve is fat, before carbohydrate. As the body carries out aerobic respiration, foods are broken down in the presence of oxygen to produce ATP. When the body is working efficiently it will use fat (as well as glycogen), being the most abundant food source to produce ATP. When it needs are greater it will choose to break down easier substances like carbohydrates, these supplies are more limited. Finally, when the demand can not be met aerobically, the body adapts to anaerobic respiration, by which glucose is broken down to lactic acid and ATP is formed.
The way an individuals metabolism works can determine their predisposition to put on, or loss weight.
People who do not seem to gain weight burn fat and carbohydrates for energy in the expected manner while at rest.
Overweight people tend to burn greater quantities of carbohydrates, and thus store fat. The body has a limited supply of carbohydrates; “Carbohydrate burners” often crave food rich in this food source i.e. sugar and starch. No more than 20% of your total daily calories should come from fat.

Underweight people can afford to eat more fat than normal as this is the preferred food source used to produce energy. “Fat burners” may increase the amount of fat they eat to approximately 30% of total daily calories, if desired. However, for health reasons, you should still limit the amount of saturated fat you eat.

How can breathing reduced Oxygen improve your metabolism?

Oxygen is used to convert food into energy. By improving your oxygen efficiency we improve the way you metabolise food.
The following explains in detail how IHT produces effective weight loss:

When to do it

This adaptation process takes about 15 days. The benefits can be expected to last for up to 3 months and are subsequently maintained with 5-day “top up” courses, or as required. You will loose weight during the course but the benefits will stay with you over the following months.
Sessions last for 1 hour.

Loss weight (fat and water retention)
Improved Circulation
Reduction in cellulite
Increased motivation
Improved breathing ability
Improved health
Loss water retention

  • During the 3 weeks course you will notice a reduction in overall body mass, with clothes feeling looser.
  • Your cells will become less swollen as they metabolise properly once again.
  • You will notice that you go to the toilet more often as you detox.

Loss fat

By embarking on a course of hypoxic training you have broken that vicious weight gain circle. With an improved metabolism, fitness and health you have now entered the virtuous circle. Feeling much better about your progress and seeing the results.
You will continue to loose weight over the next few months, simply through using your improved metabolism. It is at this time we recommend you capitalise on your good work via a healthier diet and exercise.
Reduce cellulite 

You should start to notice a change in skin tone almost immediately. It will take a couple of weeks for the new microscopic blood capillaries to grow, after that with improved all over circulation, you should see your body fat even out and a marked reduction in cellulite.

Loss of water retention 

  • During the 3 weeks course you will notice a reduction in overall body mass, with clothes feeling looser.
  • Your cells will become less swollen as they metabolise properly once again.
  • You will notice that you go to the toilet more often as you detox.

Replace the need to eat excessively
As your fitness and mood improves you will not have the same food cravings you previously had.

  • You will feel fitter
  • Your mood and energy levels will improve
  • You will start to see an improvement in your weight almost immediately

A more recent study also lifts the lid on the effectiveness of Hypoxia for weight loss
Just a week at high altitudes can cause sustained weight loss, suggesting that a mountain retreat could be a viable strategy for slimming down.
Overweight, sedentary people who spent a week at an elevation of 8,700 feet lost weight while eating as much as they wanted and doing no exercise. A month after they came back down, they had kept two-thirds of those pounds off. The results appear in the Feb. 4 Obesity.
“What is nice about this paper, is that it clearly demonstrates that there’s a lasting effect of decreased caloric intake, that people eat less even a month after they come out of high altitude,” said Massachusetts General Hospital anesthesiologist Kay Leissner, who studies high altitude physiology, but was not involved in the study.

Since a 1957 study, scientists have known that animals lose weight at high altitudes. Mountaineers also shed pounds during expeditions to 12,000 feet or more, though the exertion of climbing a mountain clearly played a role.

But the obese are more likely to suffer severe altitude sickness in which low oxygen pressure causes dizziness, nausea and more serious problems like edema or heart attacks, Leissner said.
So a team at Ludwig-Maximilians University in Munich wanted to see if the pounds also melted away with a safer, sedentary stay at somewhat lower altitude.

The scientists ferried 20 overweight, middle-aged men by train and cable car to a research station perched 1,000 feet below the peak of Germany’s highest mountain, Zugspitze. During the week-long stay, the men could eat and drink as much as they liked and were forbidden from any exercise other than leisurely strolls. The team measured the men’s weight, metabolic rate, levels of hunger and satiety hormones before, during, and after their mountain retreat.

After a week up high, the subjects lost an average of 3 pounds. A month later, they were still 2 pounds lighter. The sceintists’ data showed this was likely because they ate about 730 calories less at high altitudes than they did at normal elevations. They may have felt less hungry, in part, because levels of leptin, the satiety hormone, surged during the stay, while grehlin, the hunger hormone, remained unchanged. Their metabolic rate also spiked, meaning they burned more calories than they usually did.

A high-altitude weight loss strategy could be viable, though studies have shown peoples’ appetites bounce back after about six months at high elevation, Leissner said. “If you could do intermittent periods for one week, then go down, and then go back up, this might actually be helpful.”

Citation: “Hypobaric Hypoxia Causes Body Weight Reduction in Obese Subjects,” Florian J. Lippl, Sonja Neubauer, Susanne Schipfer, Nicole Lichter, Amanda Tufman, Bärbel Otto, and Rainald Fischer. Obesity, 4 February 2010.

Improved RMR.

When your body is working efficiently the ratio of fat and carbohydrates converted into energy through aerobic respiration is optimised. Aerobic respiration is the normal way your body uses oxygen to convert food into energy. fat is the only food source that can be stored by the body, it contains the most energy. When you are working efficiently the body can break down this food source. When you work harder you burn carbohydrates and sugars as part of aerobic respiration as these food sources are easier to turn into energy. By improving your aerobic efficiency (Banister et. al 1978) (Stuke et. al 2004) you will burn a greater ratio of fat as opposed to carbohydrates and sugars. You will have more energy as this source of food is more abundant. Your RMR (Resting Metabolic Rate) will improve towards that of a “fat burner”.

Improved aerobic function. Not all our energy is produced aerobically. Healthy people make 93 percent of their energy aerobically and the rest anaerobically. Bad breathing can decrease the amount of energy we make aerobically to 84 percent (Buteyko 1986). Anaerobic energy metabolism is much less efficient and more destabilizing to homeostasis than aerobic metabolism. [Homeostasis is the ability of our body to maintain a steady state despite the changes going on within and around us.] And lactic acid is made. Too much lactic acid can be damaging to our cells in the long term.

Diuretic – Lose Water Retention. Breathing less Oxygen also works as a diuretic (Westerterp KR). This is the hardest work out your 50 trillion cells will do. But it doesn’t involve physical exercise and you won’t notice it happening. As your cells are being exercised all the toxins are flushed through. You will notice that you have to go to the toilet more often than normal. As your cells are exercised they will regain their elasticity and will function properly and not hold onto excess fluid. You will lose water retention as well as getting improved oxygenated cells.

Burn more Calories. When you are doing the training you will actually be burning more calories just as you sit and breathe the air mixtures. Your body will be working hard (not muscular exercise but cellular exercise).
Increase Mitochondrial Activity. Mitochondrial carriers have a fundamental role in energy metabolism, and metabolic disorders including obesity (Kunji 2004).The activity of the mitochondrial enzyme, MDH, is increased under reduced oxygen conditions, this can enhance the oxidative capacity in skeletal muscle. The same enyme activity is not increased in normal oxygen conditions (Takahashi et. al 1996).

Fullness of Appetite. Many studies have shown that subjects lose significant amounts of body mass, fat mass as well as fat-free mass, during a climb to and/or a stay at high altitude. Altitude-induced weight loss is mainly due to hypoxia-related satiety (fullness of appetite ) which is thought to be linked to elevated serum leptin concentrations found during altitude exposure (Fisher et. al,1999). Leptin is a key mediator in the neuroenocrine regulation of food intake (Tschop et. al, 1998). You just don’t feel hungry!

Reduce Food Cravings. Many people eat to feed a need. Some eat out of boredom. Some eat because they are unhappy. IHT stimulated Serotonin and Dopamine (Serebrovskaya et. al 1999), the pleasure hormones responsible for calmness and good mood. This helps to replace the need for food. When you are happy you do not crave for anything.

Reduce Cellulite. Cellulite is caused by a combination of body fat and poor circulation. Studies have shown significant improvements in circulation following a course of IHT, including greater capillary density(Terrados et. al 1988) (LaManna et. al 1984); this helps supply greater oxygen to the body’s cells.

Long Lasting Effects At the end of the course you will be more efficient with the air you breathe; this will improve your metabolism and will stay with you a long time. You will get greater effect if you then combine your improved metabolism with exercise. An improved sense of wellbeing could be enough to motivate you to try out your new improved cardiovascular and respiratory system.
Our Recommendation

We recommend Intermittent Hypoxic Training (IHT) or low intensity exerciseat simulated altitude for people looking to improve their health and weight loss.

IHT can significantly increase Human Growth hormone (Davydov et al. Hypoxia Medical Journal 1-2/02) which is directly linked to weight loss.
Low intensity exercise at simulated altitude leads to more weight loss in obese people than intense exercise at regular altitudes (Netzer et al. 2007).
Please look at the physiological effects to understand how improving your breathing efficiency through hypoxic training can help with weight loss

Who should do it

Just as exercise improves overall health, hypoxic training works on the inside by giving your body an internal “tune up” restoring your natural rhyme that have been knocked out of sync through the uncontrollable stresses associated with daily life. Hypoxic training is the most powerful form of natural medicine, the benefits are far greater than exercise alone.
Who can benefit:

  • Anyone who is interested in losing weight
  • Anyone who wants to improve their health and fitness
  • Anyone who is fed up with yo-yo diets and wants long term weight loss

Our Approach

Please feel free to contact me at any time to ask a question about your condition and I will try to be of assistance to you as fast as possible, in some extreme cases a home visit may be required, or a simple online consultation may clear up and questions you may have.
We are only too happy to help and look forward to hearing from you.

A message from our lead physiotherapist Ian Andrews MCSP, HPC Registered, Chartered Physiotherapist

Ian Andrews Physio in Bingham

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Our Location

We are conveniently located in the centre of the market town of Bingham, centrally located opposite the doctors surgery. We are able to cover the whole of Nottinghamshire and further afield into the Vale of Belvoir and surrounding areas. With free private parking through the arch to the rear of the building making it easy to visit us why not arrange a visit to assess your needs, call us now on 01949 831648 to speak to a professional for advice on treatment.

Oakwood Physiotherapy Practice, 19 Needham Street, Bingham, Nottinghamshire, NG13 8AE.
Tel:  01949 831648