Obesity Archives - Clardoon Health

Posted on: January 22, 2024December 3, 2023

Unlocking the Mystery of Obesity: The Protein Leverage Hypothesis

The puzzle of obesity is one that humanity has grappled with for centuries. How did we, with all our cognitive prowess, succumb to the temptations of modern diets? A groundbreaking study exploring the protein leverage hypothesis sheds light on an ancient biological mechanism that might just hold the key to understanding our collective struggle with weight.

What is Protein Leverage?

At its core, protein leverage suggests that humans, much like other species, have a built-in appetite for protein. This craving for protein guides our overall food consumption. Astonishingly, we continue eating until our protein needs are met, often consuming more calories than necessary to maintain a healthy weight.

However, it’s not merely about the quantity of protein; it’s about the ratio of protein to other macronutrients. This intricate dance of macronutrients influences our appetite in unexpected ways.

Protein Dilution: The Culprit in the Obesity Epidemic?

Even a slight “dilution” of protein in our diets, a decrease in the percentage of calories from protein coupled with an increase in calories from carbs and fat, can trigger a significant increase in overall food intake. This protein leverage mechanism explains, to a large extent, the surge in obesity rates.

Picture it as a lever—protein exerts leverage over our appetite, compelling us to consume more than required. And where do we find these highly diluted protein meals? Enter highly processed foods, particularly those high in fat and low in protein. The energy-dense nature of fat makes overconsumption all too easy.

The Feedback Loop of Weight Gain

As we gain weight, a feedback loop fueled by protein leverage is set in motion. A larger body demands more protein, leading us to consume more food in the quest for this essential nutrient. The result? An endless cycle of weight gain.

Yet, protein leverage isn’t a linear game. It’s most potent when calories from protein hover between 10 to 15 percent. A small dilution of protein within this range can significantly impact our appetite. However, when protein is excessively diluted and protein calories drop to around 5 percent, our bodies seem to hit the protein leverage “off” switch, curbing hunger.

Navigating the Protein Leverage Landscape

Not All Dilution is Equal: Interestingly, not all protein dilution is detrimental. A plant-based diet, naturally lower in protein, doesn’t trigger an increase in calorie consumption, thanks to the presence of fibre and water.
The Unknowns: While the protein leverage hypothesis provides a fascinating perspective on obesity, it’s essential to acknowledge the vast unknowns. Protein requirements vary significantly among individuals, influenced by factors such as age, weight, health, physical activity, and body composition.

While the protein leverage hypothesis contributes valuable insights into the obesity puzzle, it’s crucial to recognise the complexity of the issue. Obesity is a multifaceted problem with diverse contributing factors. Understanding protein leverage opens a door to comprehension, but the journey to solving the obesity mystery involves exploring a myriad of interconnected pathways. As we delve deeper into the intricate dance of macronutrients, we move one step closer to unravelling the secrets of our collective battle with weight.

References:

http://dx.doi.org/10.1073/pnas.0912198107

http://dx.doi.org/10.1098/rstb.2022.0212

http://dx.doi.org/10.1093/ajcn/nqaa044

http://dx.doi.org/10.1002/oby.22531

http://dx.doi.org/10.3390/nu11112661

Posted on: October 9, 2023October 9, 2023

How Does Stress Influence Obesity and Vice Versa?

The COVID-19 pandemic has brought into sharp focus what we already knew: stress is closely linked to weight gain. However, the question remains: why exactly is stress problematic in this context? Beyond the surface-level effects, what underlies this relationship? A review by UCLA researchers offers insights into why stress and obesity are intricately connected, revealing a more complex interplay than commonly acknowledged.

How Stress Contributes to Weight Gain

Stress has a profound impact on various systems involved in weight regulation, and these effects are interconnected. They form feedback loops that can influence one another. Let’s explore these systems:

Cognition

Stress can disrupt cognitive functions, including executive function and self-regulation, which encompass skills such as planning, organising, emotional management, concentration, and impulse control.

Behaviours

Stress influences eating habits, physical activity levels, and sleep patterns. Interestingly, within this system, each factor can also affect the others. For instance, inadequate sleep can hinder physical activity, and a lack of physical activity can disrupt sleep patterns.

Physiology

This area delves into the scientific aspect. Researchers outline three ways in which stress might affect individuals physiologically:

- Stress Hormones: Stress triggers the release of hormones that can lead to increased appetite and signal the body to store fat. Scientifically, this is referred to as “hypothalamic-pituitary-adrenal axis activation.”
- Reward Seeking: Stress elevates the brain’s desire for feel-good chemicals, such as dopamine, motivating individuals to consume highly palatable foods rich in sugar and fat or to seek out substances like alcohol or drugs
- Microbiome Impact: While research on humans is limited, there is speculation that stress may negatively affect the gut microbiome, potentially increasing susceptibility to weight gain. Remarkably, the gut microbiome can also influence emotions and behaviours.

Biochemistry

Stress can impact blood chemicals associated with weight control:

- Leptin and Ghrelin: These hormones play a role in hunger and appetite. Leptin suppresses hunger, while ghrelin stimulates it, though the relationship is more intricate than this simplified explanation.
- Neuropeptide Y: This peptide may stimulate both appetite and fat storage.

These interconnected factors provide a comprehensive view of how stress can affect individuals’ weight. However, there is more to explore.

How Obesity Can Induce Stress

Certainly, it’s essential to delve into how obesity impacts stress. Obesity not only affects physical health but also introduces a psychological dimension. The societal stigma associated with obesity can be a potent stressor in itself. People living with obesity may encounter prejudice, bias, and discrimination, which, in turn, contribute to elevated stress levels. This weight stigma-induced stress forms a challenging feedback loop, where stress exacerbates obesity, and obesity intensifies stress. This cyclical relationship highlights the need for a comprehensive approach to health and well-being, one that not only addresses physical aspects but also emphasises the importance of mental and emotional resilience in the face of societal pressures and prejudices. It underscores the significance of empathy, understanding, and support in helping individuals navigate the complex interplay between obesity and stress.

What You Can Learn from This

Holistic Approach: As someone looking to improve their health, it’s crucial to recognize that nutrition advice is just one piece of the puzzle. While tracking macros like protein, carbs, and fat is important, it’s equally vital to understand that other factors, especially stress, can significantly impact your progress.
Identify Your Starting Point: If you’re facing challenges with weight management, it’s essential to determine the root cause. If stress plays a significant role in your life, simply focusing on changing your diet might not deliver the results you want. Consider prioritizing strategies to manage stress effectively, build resilience, and regulate your emotions. These skills can create a solid foundation for making lasting improvements in your eating habits and overall lifestyle.

References:

http://dx.doi.org/10.1146/annurev-psych-010418-102936