While diet has the greatest impact on your weight, exercise is an important part of the total equation. It’s the ultimate levering agent for optimal health too. Exercise influences your biology in so many ways, it’s virtually impossible to pin down its benefits to one particular thing.
That said, recent research suggests a fat-burning hormone, released during exercise, plays a role.1,2,3,4 This hormone, irisin (aka, FNDC5), helps your body shed fat and keeps body fat from forming in the first place. As reported by Epoch Times:5
“Irisin appears to work by boosting the activity of genes and a protein that are crucial to turning white fat cells into brown cells. It also significantly increases the amount of energy used by those cells, indicating it has a role in burning fat.”
Tests show irisin is able to suppress fat cell formation by 20 to 60 percent. Normally, your body produces only small quantities of irisin. Exercise is the key to boosting its production.
Fat-Busting Hormone Also Improves Heart Function and More
Previous research into the effects of irisin — which is also classified as a myokine,6 meaning a cytokine or chemical messenger produced by muscle — suggests it has a number of beneficial health effects, including:7
- Reducing arterial plaque buildup by preventing the accumulation of inflammatory cells, hence lowering your risk of atherosclerosis
- Increasing the metabolic rate and energy expenditure in your myocardium (the thickest layer of your heart muscle)
- Increasing mitochondrial biogenesis
- Inducing telomere elongation in cells.8 In humans, telomere length and integrity plays a role in diseases, disease susceptibility and aging.
Short telomeres are a risk factor for many diseases, including decreased immune function, diabetes, neurodegenerative diseases, atherosclerotic lesions and DNA damage
Irisin May Improve Diagnosis of Common Endocrine Disorder
Interestingly, irisin may also be used as a marker for polycystic ovary syndrome (PCOS) in teenage girls.9 As such, it may allow doctors to diagnose the condition easier and result in earlier treatment.
PCOS10 is the most common endocrine and metabolic disease affecting women of reproductive age (puberty to menopause). An estimated 10 to 20 percent of women of reproductive age struggle with this problem.
While many of the symptoms involve the ovaries, these abnormalities are the result of a much larger metabolic problem. Common criteria for a diagnosis of PCOS include:
- The complete or almost complete lack of ovulation
- Increased androgen (male hormone) production; facial hair and/or acne
- Hyperinsulinemia (insulin resistance with elevated serum insulin levels)
Any hormone problem that interferes with normal ovulation results in what is known as a “polycystic” ovary which, regardless of the cause, will produce increased amounts of androgen. Conversely, increased androgen production interferes with normal ovulation.
Evidence suggests obesity plays a role in the androgen excess syndrome; overweight women produce increased androgens even if they have no underlying abnormality in the adrenal gland.
Dr. John Lee, who has written about PCOS on my website, also believes in utero exposure to xenobiotics — environmental pollutants that mimic estrogen — can be a causative factor.
The Benefits of Brown Fat
Getting back to the main focus of this article, irisin appears to be an important player in weight loss associated with exercise. As mentioned, a key part of this benefit is due to its ability to transform white fat cells into brown fat cells, the latter of which primarily burn energy rather than storing it.
Based on animal models, researchers estimate that just 50 grams of brown fat (which is less than what most study volunteers have been found to have) can burn about 20 percent of your daily caloric intake, so the impact of having more brown fat can be rather significant.
Research has shown that certain groups of people tend to have more brown fat than others, and there are direct correlations between the activation of brown fat and metabolic measures of good health. For example:
- Slender people have more brown fat than obese people do
- Younger people have more brown fat than older people
- People with normal blood sugar levels have more brown fat than those with high blood sugar
Brown Fat Is More Akin to Muscle Than Fat
As newborns we have a healthy supply of brown fat to keep warm, but by adulthood we lose most of our brown fat stores, which are typically found in the neck area, around blood vessels (which helps warm your blood), and “marbled” in with white fat in visceral fat tissue. The good news is you can increase your supply of brown fat. In addition to exercise, brown fat can be activated through cryotherapy,13,14 meaning exposure to cold temperatures such as ice baths or cold showers.
Interestingly, brown fat actually behaves more like muscle than fat, which helps explain its fat-burning capabilities. Bruce Spiegelman, Ph.D., has published a number of studies on brown fat,15 and in one, he identified a “master switch” that promotes the production of brown fat. This molecular switch, known as PRDM16, regulates whether immature cells will turn into brown fat or into muscle cells.
So white and brown fat cells have very different origins. Brown fat is more closely related to muscle. Another set of researchers from Harvard’s Joslin Diabetes Center found yet another trigger for brown fat — a bone morphogenetic protein called BMP-7, which also promotes bone growth.16,17,18 BMP-7 acts as a growth factor for brown fat.
The Importance of Brief, High-Intensity Workouts
As mentioned, irisin is a kind of myokine, or muscle-derived chemical messenger or protein. In 2014, I interviewed Dr. Doug McGuff on this topic. In that interview (included above for your convenience), he explained the significance of myokines and the most effective way to boost their production. Myokines are very anti-inflammatory, and research suggests myokines may play an important role in combating metabolic syndrome and cancer, for example. As noted by McGuff, myokines:
- Increase insulin sensitivity
- Increase glucose utilization inside your muscles
- Increase liberation of fat from adipose fat cells
- Increase burning of fat, and inhibit body fat irrespective of calorie intake
- Inhibit release and effect of inflammatory cytokines produced by body fat
Your diet is one of the major ways in which you can give either the right or wrong tissue the competitive advantage. By eating inflammatory foods, such as sugar/fructose, grains, other high-net-carb foods, trans fats and processed foods in general, your body will generate inflammatory cytokines. And you simply cannot exercise your way out of a bad diet. No amount of exercise will successfully create enough myokines to out compete the inflammatory cytokines produced by an unhealthy diet.
That said, in combination with a healthy fat-burning diet, one of the most effective ways to boost myokines is by high-intensity strength training, also known as SuperSlow weight lifting. Regular high-intensity interval training (HIIT) can also be used, but SuperSlow strength training is more effective for boosting myokines. (Both will boost human growth hormone (HGH), which is another potent fitness and anti-aging hormone.)
While high-intensity strength training gives you all the benefits of HIIT — including all the cardiovascular benefits — it also induces a rapid and deep level of muscle fatigue. Muscle fatigue triggers the synthesis of more contractile tissue, along with all the metabolic components to support it — including more myokines. To learn more about high-intensity strength training, please see this previous article on SuperSlow weight lifting.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.