Today I received the P90X3 dvds in the mail. I see people saying this all over but it does ring true, "I was like a kid in a candy store" when I got my dvds. I went out early to check the mail from yesterday as we were gone all day out of town and didn't check the mail when we got in. I could tell the mail hadn't run quite yet this morning, our mail is usually delivered by 1030 am, and it was almost 1030. Then a ring of the doorbell and low and behold it was on the porch.
I opened it up and started looking the contents over. A nice new hat and my resistance band was in there along with, of course, the box with dvds in it. I watched a few of the workouts to see how different from P90X it looked. I saw some similarities and some new things. So exciting to see all of this and think of what will come of all this new information in my possession.
I plan on starting the workouts on the 23rd. I have been working out since "Day 1" but obviously not P90X3 or anything as vigorous as that. My diet has been pretty good and I have been using my old guide with a 2400 cal diet. I have been using myfitnesspal.com as well. I have been doing fairly well even with yesterday's slight indiscretion with our trip to McDonald's (not my idea) so I ended up eating one bad thing... One 730 cal bad thing.
The new nutrition guide is different than the P90X nutrition guide. I don't mean bad or good different, just different. Will be planning meals for the weak and going to the grocery store to buy appropriately for the week of eating. It will be the first week of starting X3 and working darn hard at eating clean. The new guide has me on a 3000 cal diet which is plan F. That seems like so much food and after eating today up to this point, which is 750pm, I have taken in 2100 cals... I am not hungry and I really don't want anything else. Maybe if I start doing the protein shakes like I did as post workout recovery drink, it will boost my total intake and not make me feel like I'm eating like a cow.... Who knows?
All in all, after 6 days, I have been doing fairly well with both activity and diet. I can't wait to see how things are going after 30 days.
Wednesday, December 18, 2013
Tuesday, December 17, 2013
Day 5
Today was pretty uneventful. Had to be in the car for over 6 hours on a round trip for dr appts. however I did get my workout in before we left and I ate pretty good all day. The only blight on today's diet is a double quarter pounder with cheese. Yeah, yeah.... I know it's not good for me, but the break down on what I had today for carbs, proteins and total calories was great until then.
I was under my total calorie count by 174 calories and only over by 1 carb. I still need work getting in more proteins as i was under by 140 g of protein, but I will be getting that under control. I enjoy eating almost 2600 cal and being completely full and still doing positive numbers with diet and exercise. Amazing what you can eat and how much you can eat if you dont eat processed fast food and convenience foods.
As far as my P90X3 order, the tracking shows that it is in my local USPS office and should be delivered tomorrow, maybe Thursday at the latest. That would mean a tentative start date of Monday the 23rd. I thought about waiting until either the 30th or Jan 6th, but the holiday is not filled with travel or extravagant food or parties I should just start right away and get to it.
I will be posting before pics and measurements or at least taking them this weekend and post them on or before the first day of X3. As a reminder for anyone starting any type of fitness challenge, you should always at minimum take a before picture. Front, back and side (same side each time) to compare over the time frame of the challenge to see the difference from start to end. It's easy to notice you have changed, but you can't always tell how you really looked unless you have a pic same clothes, pose and lighting.
Fitness challenges should also include sound nutrition principles. I know, I am not the one to preach proper nutrition, you will realize that after you see the before pics. I am in as much need as proper nutrition as the next fat slob, but I am trying and I am tracking what I take in. I suggest you do the same. Myfitnesspal.com is a great place to do that. You can also log your workouts here as well. If you use the Beachbody website and the supergym in wowy you can log it there, but if you are not doing any form of Beachbody product, then logging food and workouts in place is a great way to start your personal accountability. Remember that if you post bogus information, the only person you fool is you.
Keep crushing it and remember to bring it every day!
I was under my total calorie count by 174 calories and only over by 1 carb. I still need work getting in more proteins as i was under by 140 g of protein, but I will be getting that under control. I enjoy eating almost 2600 cal and being completely full and still doing positive numbers with diet and exercise. Amazing what you can eat and how much you can eat if you dont eat processed fast food and convenience foods.
As far as my P90X3 order, the tracking shows that it is in my local USPS office and should be delivered tomorrow, maybe Thursday at the latest. That would mean a tentative start date of Monday the 23rd. I thought about waiting until either the 30th or Jan 6th, but the holiday is not filled with travel or extravagant food or parties I should just start right away and get to it.
I will be posting before pics and measurements or at least taking them this weekend and post them on or before the first day of X3. As a reminder for anyone starting any type of fitness challenge, you should always at minimum take a before picture. Front, back and side (same side each time) to compare over the time frame of the challenge to see the difference from start to end. It's easy to notice you have changed, but you can't always tell how you really looked unless you have a pic same clothes, pose and lighting.
Fitness challenges should also include sound nutrition principles. I know, I am not the one to preach proper nutrition, you will realize that after you see the before pics. I am in as much need as proper nutrition as the next fat slob, but I am trying and I am tracking what I take in. I suggest you do the same. Myfitnesspal.com is a great place to do that. You can also log your workouts here as well. If you use the Beachbody website and the supergym in wowy you can log it there, but if you are not doing any form of Beachbody product, then logging food and workouts in place is a great way to start your personal accountability. Remember that if you post bogus information, the only person you fool is you.
Keep crushing it and remember to bring it every day!
Saturday, December 14, 2013
Day 2
I will not be posting Day 1, 2 etc until either the end of my p90x3 or the end of time. I will post which day it is for my progression for the sense of keeping tabs on it. Although it is not day 2 for my p90x3
workout sadly, it is day 2 for my change and personal challenge of being
that better and more fit self.
Day 2 has been similar to day 1 in most respects.. near same workout with a small addition of some extra warmups and some pushups as the 30 min power walking is mostly about cardiovascular health and my lower body and some slight core work. Moving the arms is not enough so adding some resistance moves to create muscle burn is needed.
Diet is better today but still can do much better. I think up to now I am at 2476 cals with one snack to go which will be 100 cal greek yogurt so my total will be 2576 and I need 2 more 8oz glasses of water and that will be minimum water for the day. Myfitnesspal.com is so helpful for tracking my intake.
For anyone out there if anyone actually reads this, if you think a "whatever" hundred calorie diet wont work based on your size and activity for losing weight will not work or not enough food. I will disagree with you. I am currently stuffed, have not been craving food and I still can eat one more snack. Now mind you I have restructered my diet to be along the fat shredder plan from P90X and I am eating around 6 meals a day instead of cramming it into 3 or 4. Some may not think it works for them, but if you give it a truly honest try and most will find it can work.
Good luck out there and keep bringing it.
Day 2 has been similar to day 1 in most respects.. near same workout with a small addition of some extra warmups and some pushups as the 30 min power walking is mostly about cardiovascular health and my lower body and some slight core work. Moving the arms is not enough so adding some resistance moves to create muscle burn is needed.
Diet is better today but still can do much better. I think up to now I am at 2476 cals with one snack to go which will be 100 cal greek yogurt so my total will be 2576 and I need 2 more 8oz glasses of water and that will be minimum water for the day. Myfitnesspal.com is so helpful for tracking my intake.
For anyone out there if anyone actually reads this, if you think a "whatever" hundred calorie diet wont work based on your size and activity for losing weight will not work or not enough food. I will disagree with you. I am currently stuffed, have not been craving food and I still can eat one more snack. Now mind you I have restructered my diet to be along the fat shredder plan from P90X and I am eating around 6 meals a day instead of cramming it into 3 or 4. Some may not think it works for them, but if you give it a truly honest try and most will find it can work.
Good luck out there and keep bringing it.
Day 1
Today is the first day in sometime that I have tried to eat somewhat properly. It's the first day I've tried to do any exercise purposefully. I am happy with the results of the day and realize that today is day 1 in an everlasting number of days until the end. That end could be my death or just tomorrow when I give up and say screw it, I'm not doing this. The later is the less likely, but it could happen in 2 weeks.. 3 months.. 10 months.. or maybe 2 years from now. Whenever it is, that day when I say "Screw it!!!" I am going to have made my goal.
My goal... hmm... Now that you mention it, I haven't posted any goals yet. Well, I think that not knowing my exact weight is not a big deal, but I will give an ideal weight I want to be at should be around 230 lbs. My guess is that I am around 350 to 360. I have not weighed or measured and as time approaches for my start of the official P90X3 routine, I will do some measuring to what I can. Originally, I had a goal for a certain number of pushups and pullups and my final weight. Since this workout program is a little different, I might alter what I think is a good goal.
I have printed the worksheets for P90X3 and am looking forward to the start. I got my shipping email that also contained my tracking id... so let the games begin. Today was a good day for other reasons. I started a power walking routine. It is pretty simple and it's a good way to get my sedentary body up and moving around before a more extreme workout starts. It only last's 30 mins and does about 400 cal of burn on me. Not bad, and I may even continue to do this on top of P90X3. I am not promising that all.
As for my eating habits today, I did "OK". Now what I mean is that I stayed almost under the total cal count I needed to for the 2400 cal diet. It wasn't perfect by any means and I have not pledged to "eat clean" until at the earliest Monday the 16th. I am not sure when exactly I will be starting P90X3, but I will be eating clean from that moment on. Today was a good start though. It is 1230 am and I am not going to the kitchen for a midnight snack as usual. This is only day 1 remember that "screw it" moment can happen for either or both diet and exercise. I must stay vigilante on both fronts for success.
Baby steps....
My goal... hmm... Now that you mention it, I haven't posted any goals yet. Well, I think that not knowing my exact weight is not a big deal, but I will give an ideal weight I want to be at should be around 230 lbs. My guess is that I am around 350 to 360. I have not weighed or measured and as time approaches for my start of the official P90X3 routine, I will do some measuring to what I can. Originally, I had a goal for a certain number of pushups and pullups and my final weight. Since this workout program is a little different, I might alter what I think is a good goal.
I have printed the worksheets for P90X3 and am looking forward to the start. I got my shipping email that also contained my tracking id... so let the games begin. Today was a good day for other reasons. I started a power walking routine. It is pretty simple and it's a good way to get my sedentary body up and moving around before a more extreme workout starts. It only last's 30 mins and does about 400 cal of burn on me. Not bad, and I may even continue to do this on top of P90X3. I am not promising that all.
As for my eating habits today, I did "OK". Now what I mean is that I stayed almost under the total cal count I needed to for the 2400 cal diet. It wasn't perfect by any means and I have not pledged to "eat clean" until at the earliest Monday the 16th. I am not sure when exactly I will be starting P90X3, but I will be eating clean from that moment on. Today was a good start though. It is 1230 am and I am not going to the kitchen for a midnight snack as usual. This is only day 1 remember that "screw it" moment can happen for either or both diet and exercise. I must stay vigilante on both fronts for success.
Baby steps....
Wednesday, December 11, 2013
New Beginning
Time for a new beginning. Back in 2009 as I previously posted, I got down under 300 lbs. I went even lower than 298. I actually made it to 289. In the grand scheme of things it's not that great, but from 385 it was almost 100 lbs. How and why would someone ever let that happen again. It is a lot easier than it would seem.
I completed my second round of P90X while my kids were visiting me on summer vacation. I looked and felt the best I had in a long time. I had a bad back, a bad knee and bad outlook on my personal life prior to starting the first round of P90X. I saw all my problems slip away. My back is chronically screwed from a car wreck in 1995. The core workouts, plyometrics and abdominal workouts helped strengthen both my back and abdomen. The Yoga X gave me flexibility I hadn't had since playing college football. My knee was a mess. I had been through PT for it up to December of 2008 and with no positive results the orthopedic wanted me to get on weight watchers as that was the only cure for my knee in his opinion. I had swelling in my knee, unresolved swelling and pain even after physical therapy and cortisone injections. In fact, I got a cortisone injection that should have given me relief for (in his opinion) several weeks, but only relieved the pain for about 24 to 48 hours and the swelling not at all. My knee had withstood the workouts and the swelling was gone and the pain was nonexistent. I would have to say from round 1 to round 2 everything was great.
Round 2 started much the same as round 1 and I plodded through with a little less intensity than the first one. I definitely molded the diet a bit differently and so my weight was not going down as much, but I expected that as I was trying to experiment with different foods and amounts of foods based the models in the P90X nutrition guide. It would have been completely possible to duplicate what I had previously done, but as we all know, the repetitiveness of the foods can be a binge trigger and I was trying to avoid that. I did reward myself after my first round and I did take a week off and eat mostly what I wanted, but I didn't go crazy. I was really trying to avoid all of that "I can do this once" type of mentality which would most likely lead me to a downward spiral. How I was ill prepared for my next few life events.
While doing my 2 full rounds and half 3rd round of X(just tired of typing P90X each time), for some reason I lost focus. I can blame a number of things and it sound justified, but in all honesty it was my own lack of commitment to myself. I was trying other routines in to supplement workouts and I failed, lost focus and then... I'll restart. Yeah, right!! Well needless to say I didn't restart and thought once I moved in Dec of 2009 into a house that my best friend owned to help him with his expenses at the time that I would reset myself and get back on the wagon. Losing the space I once used for a new space only caused me to give an excuse to limit me from forging on.
Now that several months have passed and some random starts and stops had taken place, I decided to get back into it full force again. My room mate was even thinking of joining me. We would get up early and do it together. If you have accountability you tend to become more accountable and in turn do what you need to do. That didn't go well. He tried a few workouts without me and decided with his work schedule he was not going to be able to do it. Ok, I get it. It isn't for everyone, however, I was planning on getting going. Now it gets exciting.
August rolls around and wouldn't you know it I get rear ended by a guy texting and driving. I look in my rear view mirror and watch him approach me quickly then look up at the last minute. Now you think 40 mph isn't that fast until you are sitting still and get hit by someone without stopping. Lucky for me I am in a Jeep Cherokee Sport and he is in an Audi Coupe. We were both lucky and were able to walk away from the accident with minor scrapes. I had some back and neck issues, as anyone would after being rear ended without leaving a skid mark to stop.
Two months go by from the accident, I have a new car, well used but new for me, and things are going good. I break 5 bones in my hand one of which is completely shattered and requires THREE pins to put it "back together". The pins come out on November 23, 2010 and I can hardly use my hand. It hurts and I can barely put any pressure on it. This is going to put a damper on my pushups.
Just over a month later, near the very end of the year but not quite Jan 1, I slip on something at work. I didn't fall. I didn't even go down on one knee or move very awkwardly. Now I think that most of us have slipped on ice and your body jolts and muscles tighten up to catch yourself or prepare for a fall. That is what I did, and that was all I needed to do to send my back into muscle spasm hell. I was in the urgent care facility 4 times in the first 2 weeks of Jan 2011, having muscle spasms and unable to stand for more than an hour or two. I was fine when reclined with no pressure on my back. I had to see a pain specialist. I couldn't even work more than a few hours a day. Needless to say, my workouts haven't started yet. By the middle to end of summer, I was back in some sort of shape to be able to do physical exercise. I still had issues with pushups as the pain in my wrist and hand was there, but not gone with exertion on that joint.
It was probably near the end of 2011 before I felt like I could manage to handle pressure without what I felt would be any issue. So by now, my flexibility and my core strength that I had achieved was all gone. My eating habits were in the toilet and my motivation was not there. I kept myself in my room after work, watched tv and slept then off to work to repeat the cycle every day. I decided mid 2012 that I really wanted to get back into working out. I looked at other programs out there, but X was the one I knew worked and I had been successful at. My space and my accessories were now not around. I just lost my motivation.
I allowed small inconveniences and what I thought were overwhelming circumstances (they were not) to cloud my mind and use it as a crutch of inhibition. I justified my lack of commitment to myself any way I could. I ate what I wanted. I gained weight I didn't need to. I felt sorry for myself, plain and simple. I had in 2012, told my employers that I had an exit strategy from the job I was in. I needed to be able to advance. I felt capped at work, strangled at home and hopeless in my life. I told myself my job had to change. I told myself, when I change jobs, I will start working out.
Aug 2nd, 2013 I left Rhode Island for what I thought was an opportunity and it turns out that is not the case. Or is it? A hiring freeze was put in place on July 31 at the place I was going to be working and I didn't know about it until after I make my move. So now as I sit here waiting for that to be lifted I am stagnate. Maybe it will or it won't, that remains to be seen. In the mean time, P90X3 is coming out. I feel about as good as I have in a few years. I can be active and I can maintain pressure on that arm/hand/wrist almost as well as before. So...
A new beginning starts here and now..... P90X3 ordered and I will officially start eating clean on Monday. Bring it!!!!
I completed my second round of P90X while my kids were visiting me on summer vacation. I looked and felt the best I had in a long time. I had a bad back, a bad knee and bad outlook on my personal life prior to starting the first round of P90X. I saw all my problems slip away. My back is chronically screwed from a car wreck in 1995. The core workouts, plyometrics and abdominal workouts helped strengthen both my back and abdomen. The Yoga X gave me flexibility I hadn't had since playing college football. My knee was a mess. I had been through PT for it up to December of 2008 and with no positive results the orthopedic wanted me to get on weight watchers as that was the only cure for my knee in his opinion. I had swelling in my knee, unresolved swelling and pain even after physical therapy and cortisone injections. In fact, I got a cortisone injection that should have given me relief for (in his opinion) several weeks, but only relieved the pain for about 24 to 48 hours and the swelling not at all. My knee had withstood the workouts and the swelling was gone and the pain was nonexistent. I would have to say from round 1 to round 2 everything was great.
Round 2 started much the same as round 1 and I plodded through with a little less intensity than the first one. I definitely molded the diet a bit differently and so my weight was not going down as much, but I expected that as I was trying to experiment with different foods and amounts of foods based the models in the P90X nutrition guide. It would have been completely possible to duplicate what I had previously done, but as we all know, the repetitiveness of the foods can be a binge trigger and I was trying to avoid that. I did reward myself after my first round and I did take a week off and eat mostly what I wanted, but I didn't go crazy. I was really trying to avoid all of that "I can do this once" type of mentality which would most likely lead me to a downward spiral. How I was ill prepared for my next few life events.
While doing my 2 full rounds and half 3rd round of X(just tired of typing P90X each time), for some reason I lost focus. I can blame a number of things and it sound justified, but in all honesty it was my own lack of commitment to myself. I was trying other routines in to supplement workouts and I failed, lost focus and then... I'll restart. Yeah, right!! Well needless to say I didn't restart and thought once I moved in Dec of 2009 into a house that my best friend owned to help him with his expenses at the time that I would reset myself and get back on the wagon. Losing the space I once used for a new space only caused me to give an excuse to limit me from forging on.
Now that several months have passed and some random starts and stops had taken place, I decided to get back into it full force again. My room mate was even thinking of joining me. We would get up early and do it together. If you have accountability you tend to become more accountable and in turn do what you need to do. That didn't go well. He tried a few workouts without me and decided with his work schedule he was not going to be able to do it. Ok, I get it. It isn't for everyone, however, I was planning on getting going. Now it gets exciting.
August rolls around and wouldn't you know it I get rear ended by a guy texting and driving. I look in my rear view mirror and watch him approach me quickly then look up at the last minute. Now you think 40 mph isn't that fast until you are sitting still and get hit by someone without stopping. Lucky for me I am in a Jeep Cherokee Sport and he is in an Audi Coupe. We were both lucky and were able to walk away from the accident with minor scrapes. I had some back and neck issues, as anyone would after being rear ended without leaving a skid mark to stop.
Two months go by from the accident, I have a new car, well used but new for me, and things are going good. I break 5 bones in my hand one of which is completely shattered and requires THREE pins to put it "back together". The pins come out on November 23, 2010 and I can hardly use my hand. It hurts and I can barely put any pressure on it. This is going to put a damper on my pushups.
Just over a month later, near the very end of the year but not quite Jan 1, I slip on something at work. I didn't fall. I didn't even go down on one knee or move very awkwardly. Now I think that most of us have slipped on ice and your body jolts and muscles tighten up to catch yourself or prepare for a fall. That is what I did, and that was all I needed to do to send my back into muscle spasm hell. I was in the urgent care facility 4 times in the first 2 weeks of Jan 2011, having muscle spasms and unable to stand for more than an hour or two. I was fine when reclined with no pressure on my back. I had to see a pain specialist. I couldn't even work more than a few hours a day. Needless to say, my workouts haven't started yet. By the middle to end of summer, I was back in some sort of shape to be able to do physical exercise. I still had issues with pushups as the pain in my wrist and hand was there, but not gone with exertion on that joint.
It was probably near the end of 2011 before I felt like I could manage to handle pressure without what I felt would be any issue. So by now, my flexibility and my core strength that I had achieved was all gone. My eating habits were in the toilet and my motivation was not there. I kept myself in my room after work, watched tv and slept then off to work to repeat the cycle every day. I decided mid 2012 that I really wanted to get back into working out. I looked at other programs out there, but X was the one I knew worked and I had been successful at. My space and my accessories were now not around. I just lost my motivation.
I allowed small inconveniences and what I thought were overwhelming circumstances (they were not) to cloud my mind and use it as a crutch of inhibition. I justified my lack of commitment to myself any way I could. I ate what I wanted. I gained weight I didn't need to. I felt sorry for myself, plain and simple. I had in 2012, told my employers that I had an exit strategy from the job I was in. I needed to be able to advance. I felt capped at work, strangled at home and hopeless in my life. I told myself my job had to change. I told myself, when I change jobs, I will start working out.
Aug 2nd, 2013 I left Rhode Island for what I thought was an opportunity and it turns out that is not the case. Or is it? A hiring freeze was put in place on July 31 at the place I was going to be working and I didn't know about it until after I make my move. So now as I sit here waiting for that to be lifted I am stagnate. Maybe it will or it won't, that remains to be seen. In the mean time, P90X3 is coming out. I feel about as good as I have in a few years. I can be active and I can maintain pressure on that arm/hand/wrist almost as well as before. So...
A new beginning starts here and now..... P90X3 ordered and I will officially start eating clean on Monday. Bring it!!!!
Friday, August 21, 2009
Not Again!
Well today I stepped on the scale, waiting for the dial to stop I was surprised by the new number I saw as a reflection of my hard work. I weighed 298 lbs... All I could do was rub my eyes.. (it was 6am and I just got up) step off the scale and step on it again.. Yep! 298! Hmm... maybe its not that and I need to wake up. So I took my shower and when I was all done shaving and brushing the teeth, I tried it again... 298. Again! So it was possible for me to get under 300 lbs. This is the first time I have been under 300 lbs since 1995. 14 years my body has been struggling with excess weight. 14 years my joints have been pounded by needless pressure from my self neglect. 14 years I have hated who I had become because I just couldn't stop myself from eating that last doughnut or cookie.
Not again! In 14 years I will step on the scale and be as happy about who I am and how I am seen as I am now. In 14 years I will not be the guy little kids point at and say "mom, he is fat!" In 14 years I will look back at the day I started P90X and realize that was the day I said to myself, Not again!
Time for legs, back and ab ripper...
Have you told yourself, Not again! lately?
Maybe it's time to Decide to live up to Not Again!
Maybe it's time to Commit to yourself and follow through with Not Again!
Maybe it's time to Succed when you say to yourself, Not Again!
Is it your Not Again! time?
Not again! In 14 years I will step on the scale and be as happy about who I am and how I am seen as I am now. In 14 years I will not be the guy little kids point at and say "mom, he is fat!" In 14 years I will look back at the day I started P90X and realize that was the day I said to myself, Not again!
Time for legs, back and ab ripper...
Have you told yourself, Not again! lately?
Maybe it's time to Decide to live up to Not Again!
Maybe it's time to Commit to yourself and follow through with Not Again!
Maybe it's time to Succed when you say to yourself, Not Again!
Is it your Not Again! time?
Sunday, August 16, 2009
Leptin and Ghrelin and Diet Sodas....
Leptin
Leptin (Greek leptos meaning thin) is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin is one of the most important adipose derived hormones. Leptin binds to NPY(Neuropeptide Y) neurons in the arculate nucleus, in such a way that decreases the activity of these neurons. Leptin signals to the brain that the body has had enough to eat, or satiety.
Although leptin is a circulating signal that reduces appetite, in general, obese people have an unusually high circulating concentration of leptin. These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. The high sustained concentrations of leptin from the enlarged adipose stores result in leptin desensitization.
Signs that your body has too much leptin and you may have become resistant to it.
1. Constant hunger
2. Diabetes
3. Elevated thyroid hormones
4. Heart disease
5. High blood pressure
6. Higher cholesterol
7. Increased inflammation
8. Obesity
Ghrelin
Ghrelin is a hormone produced mainly by P/D1 cells lining the fundus of the human stomach and epsilon cells of the pancreas that stimulates hunger. Ghrelin levels increase before meals and decrease after meals. It is considered the counterpart of the hormone leptin, produced by adipose tissue, which induces satiation when present at higher levels. Ghrelin has emerged as the first circulating hunger hormone. Ghrelin and synthetic ghrelin mimetics (the growth hormone secretagogues) increase food intake and increase fat mass by an action exerted at the level of the hypothalamus.
Tying the two together.
The fluctuation of leptin and ghrelin hormone levels results in the motivation of an organism to consume food. When an organism eats, adipocytes trigger the release of leptin into the body. Increasing levels of leptin results in a reduction of one's motivation to eat. After hours of non-consumption, leptin levels drop significantly. These low levels of leptin cause the release of secondary hormone, ghrelin, which in turn reinitiates the feeling of hunger.
There is the hunger cycle in a nutshell. Leptin stops the hunger essentially, while ghrelin starts the hunger. So how does this interpret to thin or fat/obese?
Two guys we will call one Joe and one Mike (these are totally made up names and have no reflection on anyone in any study or people I know). Joe is ave height and weight let's use 5'10" and 170lbs. Mike is also 5'10" and 260lbs.
First we need to know their BMI (Body Mass Index). Using the US formula (non metric) for calculating BMI: BMI = lb * 703 / in2. Joe is 170lbs and 70in tall, his BMI will be 170 * 703 / 4900 (in2) for a total of 24.4 BMI. Now Mike is 260lbs and 70in tall, so his BMI will be 260 * 703 / 4900 for a total of 37.3 BMI. For reference let's list the BMI scale for comparison:
BMI Classification
< 18.5 underweight
18.5–24.9 normal weight
25.0–29.9 overweight
30.0–34.9 class I obesity
35.0–39.9 class II obesity
> 40.0 class III obesity (sever obesity)
40.0-49.9 morbid obesity
> 50 super obese
Joe is on the high side of normal weight with 24.4 BMI, while Mike is in the class II obesity range with 37.3 BMI. So what does this mean in terms of Leptin and Ghrelin? People who are obese have been found to have higher levels of leptin in the bloodstream. Really? Yes, really. They become leptin resistant the same way a diabetic becomes insulin resistant. They do not get the full satiety effect that a person who is not obese would. Neuropeptide Y is never shut off in the brain and you still have hunger. This in turn keeps the ghrelin levels high since it is released in the stomach after emptying and not by the amount of leptin in the bloodstream. So the net affect is high blood levels of leptin due to leptin resistance, neuropeptide y stays active creating hunger and you eat then the stomach empties and produces gherlin causing more neuropeptide y to be relased, and guess what you are still hungry.
People who are not obese are usually not leptin resistant. They eat, leptin receptors are triggered and they fill full and satisified. Neuropeptide Y is shut off and the hunger is gone. Once the stomach empties, ghrelin is released causing the build up of neuropeptide y again and you get hungry and you eat. The cycle continues but on a normal and healthy scale.
Ok, so now we know the basic endocrinology of leptin and ghrelin for the purposes of this discussion. Again, this is put into a level of basic understanding and slanted for the use of this discussion. Both leptin and ghrelin offer a bit more than just this, but these two hormones are key to the hunger/satiety cycle for all of us. How is this hunger/satiety cycle affected by diet soda? Let's start slow and work our way up the big stuff.
Most people who drink a diet soda are concerned with calories. It's true of all of us. We like the taste of soda but we don't want the empty calories. Diet Coke became the king of diet sodas in the mid 80's and never stopped. The problem with this is even though there are no calories there is a sweet taste. So how can something that tastes sweet but isn't be bad? Easy. Your brain! The human brain acts like a computer. Each sense we have whether it be touch, sight, hearing, smell and yes taste is essentially an input for the brain (our personal computer) to analyze. You feel cold because your brain tells you this. You see blue because your brain tells you something is blue. You taste sweet because your brain tells you it's sweet.
Now the artifical-sweeteners can trick the sugar receptors in your body and your brain can tell you its sweet, but the brain also can tell the difference between it and real sugar. It knows whether you can tell by taste or not. It also knows that since it is not real sugar and has no calories to account for, that it does not need to release leptin to feel satisfied and therefore you continue to try to satisfy your hunger.
So sweet taste with no calories to account for causes the body to search for those calories and if they are not there guess what (yeah you guessed it) the body will crave more. Ghrelin will increase and you are hungry again. Now you gain weight and leptin (released from fat cells) is released and continues to rise even more with each pound you put on. Ghrelin continues to be released as you are eating more and becoming leptin resistant. 10 years pass and you are 100 lbs overweight. Diet sodas and all foods containing artificial-sweeteners compound this cycle.
When will it stop?
When will you change?
Eat clean, don't drink diet sodas including diet sports drinks and exercise regularly to take back your health from the brink of obesity.
Sources: Wikipedia, Master Your Metabolism by Jillian Michaels and other online sources.
Leptin (Greek leptos meaning thin) is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin is one of the most important adipose derived hormones. Leptin binds to NPY(Neuropeptide Y) neurons in the arculate nucleus, in such a way that decreases the activity of these neurons. Leptin signals to the brain that the body has had enough to eat, or satiety.
Although leptin is a circulating signal that reduces appetite, in general, obese people have an unusually high circulating concentration of leptin. These people are said to be resistant to the effects of leptin, in much the same way that people with type 2 diabetes are resistant to the effects of insulin. The high sustained concentrations of leptin from the enlarged adipose stores result in leptin desensitization.
Signs that your body has too much leptin and you may have become resistant to it.
1. Constant hunger
2. Diabetes
3. Elevated thyroid hormones
4. Heart disease
5. High blood pressure
6. Higher cholesterol
7. Increased inflammation
8. Obesity
Ghrelin
Ghrelin is a hormone produced mainly by P/D1 cells lining the fundus of the human stomach and epsilon cells of the pancreas that stimulates hunger. Ghrelin levels increase before meals and decrease after meals. It is considered the counterpart of the hormone leptin, produced by adipose tissue, which induces satiation when present at higher levels. Ghrelin has emerged as the first circulating hunger hormone. Ghrelin and synthetic ghrelin mimetics (the growth hormone secretagogues) increase food intake and increase fat mass by an action exerted at the level of the hypothalamus.
Tying the two together.
The fluctuation of leptin and ghrelin hormone levels results in the motivation of an organism to consume food. When an organism eats, adipocytes trigger the release of leptin into the body. Increasing levels of leptin results in a reduction of one's motivation to eat. After hours of non-consumption, leptin levels drop significantly. These low levels of leptin cause the release of secondary hormone, ghrelin, which in turn reinitiates the feeling of hunger.
There is the hunger cycle in a nutshell. Leptin stops the hunger essentially, while ghrelin starts the hunger. So how does this interpret to thin or fat/obese?
Two guys we will call one Joe and one Mike (these are totally made up names and have no reflection on anyone in any study or people I know). Joe is ave height and weight let's use 5'10" and 170lbs. Mike is also 5'10" and 260lbs.
First we need to know their BMI (Body Mass Index). Using the US formula (non metric) for calculating BMI: BMI = lb * 703 / in2. Joe is 170lbs and 70in tall, his BMI will be 170 * 703 / 4900 (in2) for a total of 24.4 BMI. Now Mike is 260lbs and 70in tall, so his BMI will be 260 * 703 / 4900 for a total of 37.3 BMI. For reference let's list the BMI scale for comparison:
BMI Classification
< 18.5 underweight
18.5–24.9 normal weight
25.0–29.9 overweight
30.0–34.9 class I obesity
35.0–39.9 class II obesity
> 40.0 class III obesity (sever obesity)
40.0-49.9 morbid obesity
> 50 super obese
Joe is on the high side of normal weight with 24.4 BMI, while Mike is in the class II obesity range with 37.3 BMI. So what does this mean in terms of Leptin and Ghrelin? People who are obese have been found to have higher levels of leptin in the bloodstream. Really? Yes, really. They become leptin resistant the same way a diabetic becomes insulin resistant. They do not get the full satiety effect that a person who is not obese would. Neuropeptide Y is never shut off in the brain and you still have hunger. This in turn keeps the ghrelin levels high since it is released in the stomach after emptying and not by the amount of leptin in the bloodstream. So the net affect is high blood levels of leptin due to leptin resistance, neuropeptide y stays active creating hunger and you eat then the stomach empties and produces gherlin causing more neuropeptide y to be relased, and guess what you are still hungry.
People who are not obese are usually not leptin resistant. They eat, leptin receptors are triggered and they fill full and satisified. Neuropeptide Y is shut off and the hunger is gone. Once the stomach empties, ghrelin is released causing the build up of neuropeptide y again and you get hungry and you eat. The cycle continues but on a normal and healthy scale.
Ok, so now we know the basic endocrinology of leptin and ghrelin for the purposes of this discussion. Again, this is put into a level of basic understanding and slanted for the use of this discussion. Both leptin and ghrelin offer a bit more than just this, but these two hormones are key to the hunger/satiety cycle for all of us. How is this hunger/satiety cycle affected by diet soda? Let's start slow and work our way up the big stuff.
Most people who drink a diet soda are concerned with calories. It's true of all of us. We like the taste of soda but we don't want the empty calories. Diet Coke became the king of diet sodas in the mid 80's and never stopped. The problem with this is even though there are no calories there is a sweet taste. So how can something that tastes sweet but isn't be bad? Easy. Your brain! The human brain acts like a computer. Each sense we have whether it be touch, sight, hearing, smell and yes taste is essentially an input for the brain (our personal computer) to analyze. You feel cold because your brain tells you this. You see blue because your brain tells you something is blue. You taste sweet because your brain tells you it's sweet.
Now the artifical-sweeteners can trick the sugar receptors in your body and your brain can tell you its sweet, but the brain also can tell the difference between it and real sugar. It knows whether you can tell by taste or not. It also knows that since it is not real sugar and has no calories to account for, that it does not need to release leptin to feel satisfied and therefore you continue to try to satisfy your hunger.
So sweet taste with no calories to account for causes the body to search for those calories and if they are not there guess what (yeah you guessed it) the body will crave more. Ghrelin will increase and you are hungry again. Now you gain weight and leptin (released from fat cells) is released and continues to rise even more with each pound you put on. Ghrelin continues to be released as you are eating more and becoming leptin resistant. 10 years pass and you are 100 lbs overweight. Diet sodas and all foods containing artificial-sweeteners compound this cycle.
When will it stop?
When will you change?
Eat clean, don't drink diet sodas including diet sports drinks and exercise regularly to take back your health from the brink of obesity.
Sources: Wikipedia, Master Your Metabolism by Jillian Michaels and other online sources.
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