I am determined to finish this book!
I have been reading it forever! I don't have much more to go.
This next recap has a lot of good gems in it. I was definitely very into these chapters!
There was parts about sleep (or lack of it); and stress. Both things that are very relate-able.
I'm excited to share it with you guys... HERE WE GO!
-When we are hungry our brain/body doesn't want healthy food.
-Unhealthy food is generally quick and easy calories
*This is why I recommend eating smaller, more frequent meals throughout the day. It helps keep you from getting hungry. And if you can avoid that, then you won't go searching for quick and easy food (fast food BLEHHH)!
-After you eat, food doesn't look good anymore. Your brain/body has been satisfied.
-The brain stem is capable of monitoring what is happening in the gut & generating the satiety response that ends a meal.
-Leptin and the hypothalamus primarily regulate long-term energy balance and adiposity.
-Hypothalamus = adiposity center
-Leptin = adiposity factor
-Size of meals determines whether or not one gains weight over time (DUH)!
-The hypothalamus influences the brain stem satiety circuits, in response to long-term changes in adiposity.
-If dieting and have lost weight, the hypothalamus ensures that it takes more food to feel full (compared to before diet/weight loss).
-The brain dampens the feeling of satiety, so you won't feel satiated until you've eaten enough to start regaining fat.
*This is why when you lose weight, it is so challenging for most to keep the weight off. The body wants to be in homeostasis, which is you at a heavier weight. You have to create a healthy lifestyle; and in a way reprogram your body and your place of homeostasis. This is definitely possible (I've done it myself), but it takes time and hard work.
**All these effects are if the brain is functioning properly.
-Some foods can make one feel more satiated than others (even if low in calories).
*Food volume is key when it comes to feeling more satiated, especially when dieting. Veggies, you can eat a ton of them for minimal calories. Potatoes are also great when it comes to volume.
-Palatable foods activates neurons in the lateral hypothalamus.
-The lateral hypothalamus sends a message to the NTS of the brain stem, where it inhibit neurons that play a role in satiety.
*This is why we over eat palatable(pleasant to taste) foods.
-Eating simple foods can help restrain calorie intake, without feeling hungry.
*I personally find that when I eat more palatable foods, I will have more craving that day and a couple days after. For instance, when I get my refeed days... Even though I am eating way more food than normal... The extra food (mostly carbs) cause me to crave even more! These cravings last the next day or two. But it is a feeling that I am well aware of, so I can handle it just fine.
-High fat foods are not filly, though they will keep you feeling full. A big downside to high fat foods though, is the fact that they are SO CALORIE DENSE (for a very small amount)! One tablespoon of peanut butter is 100 calories!!! That's not a lot at all... And most people do not just eat one tablespoon.
-High fat foods are very easy to over eat; causing people to consume way too many calories for the day.
-Fibrous foods are very filling! Examples: broccoli, cauliflower, green beans, cucumbers(my current fave), asparagus, lettuce/spinach/kale.... VEGGIES!
-Research shows that protein is more filling than carbs or fat, per calorie unit.
*I'm not sure about this... But I'm no scientist.
-The nonconcious parts of the brain that regulate satiety, respond to specific food properties, such as food volume, protein, fiber, and taste.
*Modern processed foods have properties that DON'T stimulate satiety circuits. They are less filling per calorie. Plus, like I mentioned above... Foods like that can make you crave more.
-Most people eat until they feel full. And if they are eating foods that don't create that feeling of satiety, then that leads to over eating (without even meaning to).
-NEAT = Non-Exercise Activity Thermogenesis (aka. fidgeting)
-Small involuntary movements throughout the day can burn up to 700 calories.
-Those who have a low NEAT are more likely to gain weight (more weight compared to those who naturally move around a lot).
*When dieting, you will eventually hit a point where you are very drained, and all you want to do is sleep or lay around. This brings your NEAT level way down. In order to continue to progress, you have to fight against the urge to be lazy, and keep moving around! Go on a walk. Get up every hour or two to refill you glass of water. Stretch. Anything but just lay there.
-Leptin signaling in the brain is a key component of the biological control of adiposity.
-There are a lot of genes that influence adiposity in humans, but each individual gene only has a small impact.
-Nearly 100 genes that influence the brain.
-Genetic differences in the brain function are the primary reason why some people are fatter than others.
-Some people say that it is our environment that is causing our midsection to expand.
-These genes make susceptible to a fattening environment.
-In the absence of such an environment, these genes will rarely cause obesity.
NOW LET'S TALK SLEEP!
-Sleep restriction increases food intake.
-A research shows that people who only sleep 4 hours a night for a 5 day span, ate an extra 300 calories (compared to those who got more sleep).
-There is an arousal system (mostly located in the brain stem and hypothalamus).
-The arousal system sends networks of fibers throughout the brain, releasing chemicals (domamine, serotonin, norepinephrine, and acetylcholine) which keep us awake and alert.
-The brain also contains a sleep center (located in part of the hypothalamus - VLPO)
*VLPO = ventrolateral preoptic area
-It sends out signals to shut down the arousal system when it is time to sleep.
-When we don't get enough sleep, we doze off (DUH!)
-Sleep-inducing signal accumulates in the brain, and the longer we fight against sleep, the more this sleep signal builds up.
*It is a chemical called adenosine
-Adenosine builds up in the brain while we're awake, and it builds up faster when we exert ourselves.
-As it accumulates, it starts to inhibit the arousal system.
-During sleep, the brain clears excess adenosine, restoring our wakefulness.
-Caffeine blocks adenosine's actions.
-Every species with a nervous system sleeps, or goes into a sleep-like state.
-Neurons require periods of rest for the biochemical processes that support learning.
-Sleep is so important for optimal functioning of the brain!
-Sleep periods 4-6 hours over 14 consecutive days resulted in significant cumulative, deficits in congnitive performance on all tasks in the study (reaction time, attention, memory, and basic arithmetic abilities).
-The less sleep, the worse their performance got.
-The volunteers didn't even realize their under-performance. The first couple days they mentioned feeling sleepy, but that was it.
-The parts of the brain associated with food reward were more active in sleep-restricted volunteers... Explains why they ate more (they were monitored in the study).
-Lack of sleep impairs our cognitive functions, it may also impair the lipostat that senses the body's energy status, and sets our motivation for food.
*The brain thinks you are food-deprived, therefore the brain is trying to get your body more energy (food/calories = energy).
-Adults who sleep 6 or less hours gain more weight over time (compared to those who sleep 7-9 hours).
-Pulling an all-nighter causes people to become less concerned about potential losses, and more attracted to potential gains.
*Gambling = reward like calorie dense foods.
-More likely to choose immediate rewards vs long term (healthier) decisions.
-When you have inadequate sleep you're less likely to live by your own health goals. You will be a prisoner of your impulses.
-Every cell (almost every) has a tiny molecule timepiece.
-These internal clocks synchronize many of the body's functions with the 24-hour cycle of the sun (the circadian rhythm).
-The "master clock" is in a part of the hypothalamus called the suprachiasmatic nucleus (SCN).
-The SCN takes its cue from the retina (in the eye) which detects day light.
-The SCN master clock uses connections to other regions of the brain to know when to sleep (night) and wake (day).
-Blue light controls melatonin secretion.
-Melatonin levels at night are light sensitive. Electronics put off blue light, which suppresses melatonin levels.
-This can desynchronize your biological wake-sleep cycle. This will effect sleep quality, which will effect your performance the following day/days.
-Research is increasingly suggesting that circadian disruption also causes us to grow fat and sick.
-People who work night are often more likely to become overweight or sick, due to their circadian rhythm being thrown off.
*Digestive and metabolic function follows the circadian pattern.
-The master clock can be desynchronized from day-night cycle of the sun. And each individual organ clock can also desynchronize from one another.
-The body metabolizes food differently when one's circadian clock is off.
*A study showed that one person worked normal hours, and another worked night shift. They both ate the same exact diet. The person who work night shift gained more weight and fat.
*Fattening food + circadian desynchrony = rapid weight/fat gain.
-It's likely that we could stay slimmer and healthier with less effort if we took better care of our circadian clocks.
*GET ENOUGH & GOOD QUALITY SLEEP!
Okay... I'm going to cut it here! This recap is so extremely long! I will have another recap up in a week or so. That recap will included the stress notes! Those ones are good! :)
I hope you learned something new! & don't hesitate to ask me any questions.
Email me at kaylie.trainer@gmail.com