Max MARTIN

This is not a magic bullet!

Stress

Food

Exercise

Sleep

Which Diet?

Stress

Food

Exercise

Sleep

Nutrition Basics - nutrientsMicro Nutrients - functionVitamins and minerals

Hormone make upEnzymesChemical pathways

Macro Nutrients – energy/structure

FatsCarbohydratesProteinAlcohol

The weight loss paradigm…Is it all just about energy balance?

Stress

Food

Exercise

Sleep

Energy in Energy out

The weight loss paradigm…

Stress

Food

Exercise

Sleep

The weight loss paradigm…Is it all just about energy balance?

Or could it also be hormonal balance?

Stress

Food

Exercise

Sleep

GhrelinCortisolInsulin

Leptin

Looking at the research

-10-9-8-7-6-5-4-3-2-1

-800

-700

-600

-500

-400

-300

-200

-100

0

R² = 0.52011125032664

Stress

Food

Exercise

Sleep

Energy restriction (kcals) vs Weight loss (kg)

-10-9-8-7-6-5-4-3-2-1

-20

-15

-10

-5

0

5

10

15

20

R² = 0.590259186054952Stress

Food

Exercise

Sleep

Looking at the researchProtein restriction (g) vs Weight loss (kg)

-10-9-8-7-6-5-4-3-2-1

-35

-30

-25

-20

-15

-10

-5

0

5

R² = 0.0521269602998639Stress

Food

Exercise

Sleep

Looking at the researchFat restriction (g) vs Weight loss (kg)

-10-9-8-7-6-5-4-3-2-1

-180

-160

-140

-120

-100

-80

-60

-40

-20

0

20

R² = 0.668364314985754

Stress

Food

Exercise

Sleep

Looking at the researchCarbohydrate restriction (g) vs Weight loss (kg)

Can we stick to diets?70% with low CHO diets vs. 57%

with low fat after 6 months

Stress

Food

Exercise

Sleep

Long term results?

Stress

Food

Exercise

Sleep

Shai et al. 2008, NEJM

Stress

Food

Exercise

Sleep

Mozaffarian et al. 2011, NEJM

Macronutrients - ENERGYFATS

36kJ

• Slower burning• Cell

membranes• Neural

conductivity• Unlimited

storage

16kJ

• Cell structure• Energy• Limited storage• Broken into

glucose• Some

fructose• Grains• Vegetables• Fruit• Dairy• nuts

16kJ

• Muscle and and connective tissue

• No storage

29kJ

• Toxic, so:• Metabolic

priority• Front of

queue!!

Carbs Protein Alcohol

Macronutrients - ENERGY

FATS Carbs Protein Alcohol

7am 10am 1pm4pm 7pm

Insulin Glucose