The more I look at ‘fat loss’ and ‘weight loss’ as a personal trainer and health and fitness consultant the more I understand that detoxification and the ideal physique go hand in hand. You can’t have one with out the other.
Surely it is a case of eat less and do more?
That may have been the position touted by folks deep entrenched in ideology surrounding weight loss but I would argue it is time to see the bigger picture.
This time of year juice fasts, diet books, mate’s opinions and how a celeb erased 8lbs in 8 minutes are being rammed down our throats.
Much that we love the instant pudding approach, you can’t trump your physiology.
We are literally swimming in a sea of toxicity and the body, with its epicentre in the liver, does a pretty good job of removing them.
But after time, the ‘cup doth overflow’ and like any good system it too can be overburdened expressing itself in weight gain, skin problems, fatique, endocrine disorders, heart disease and metabolic issues.
Have you lost a bit of weight only to find that it has a) rebounded or b) just stopped no matter what you do?
For example, researchers at the University of Laval believe that as people lose weight so does their toxic load leading to problems down the line.
After all where do all the excess toxins go in our body that aren’t cleared?
Yep – you guessed it – into our fat cells and out of harm’s way. The team discovered that these toxins reduce our metabolic rate making energy conversion really sluggish.
Suddenly that energy is not being burned up and instead being plastered around our thighs.
Research done by Berg in 2005 showed that exercise does not help lose weight in most people but only helps to not gain any pounds! Think that run has entitled you to a treat – think again!!
The biggest source of toxins as Pizzorno and Murray N.D record are heavy metals (mercury being the biggest example – how can it be classified as one of the most toxic elements in the world with stringent procedures for its disposal but OK to put in your mouth in the form of amalgam fillings????), petrochemicals, synthetic medicines, pesticides, herbicides, medication, food additives, preservatives and environmental toxins that circulate freely.
Research from the UCLA in 2004 pointed to quinones and other aromatic chemicals in air fresheners that severely interfere with the cells ability to produce energy. It is not your fault you are tired all the time!!
Can you avoid this stuff? You can do your best. What we must try our best to do is to provide a proper detoxification support programme in conjunction with exercise and nutrition.
So what actually happens? (The Journey of a Toxin and the Sciency Bit)
The body eliminates toxins either directly or indirectly by eliminating them through mechanisms in the liver, gut, kidneys and skin. Toxins that are unable to be detoxified build up and reside largely in our fat (adipose) tissue.
It goes without saying that as a result of this process it is crucial that a) we don’t overburden this process in the first place, b) ensure adequate support is provided at all times and c) maintain optimum functioning of the liver, gut and kidneys.
In this graphic you can see the crucial processes involved. Let us delve a little deeper.
In Phase I we know that a group of enzymes called the Cytochrome P450 group work together with considerable overlap and do a great job in directly neutralising a toxin (such as caffeine) or making it water soluble so that it can then be excreted through the kidneys and skin.
What is really interesting is that this group is also active in the brain and we know from science that the C-P450 group are active in detoxifying metals and other nasty toxins from this area. High levels of toxins in the brain have been linked to neurological disorders such as Alzheimer’s and Parkinson’s disease.
A key component to this process is the antioxidant Glutathione. It would make sense that simply taking more of this powerhouse would mean a smoother running engine. However this is not the case. Studies have shown that supplementing with Glutathione alone will not raise its levels.
In contrast, using Vitamin C in doses up to 3g per day can indirectly raise Glutathione levels. The great thing about using Vitamin C too in this phase is that it combats the high level of damaging free radicals that are released during this process.
If you are on drugs too, consuming grapefruit is not advised as this can down regulate C-P450 activity by as much as 30%.
At this stage, the Brassica family of vegetables also up-regulate both phase I and Phase II of the process. The key active component is Indole-3-Carbinol. This would detox the River Liffey and consumption of cabbage like vegetables should be high on your agenda. These include Broccoli, Watercress, Spinach, Cabbage, Kale and Brussels.
Taking Tumeric helps too in this phase, particularly if you are a smoker. According to Pizzornon and Murray N.D one study showed at the end of a 30 day trial, smokers who received turmeric in a dose of 1.5g per day demonstrated “significant reduction in the urinary levels excreted mutagens comparable to the non-smokers’ levels”. Eat your curries!
As we move into Phase II we understand that the process of conjugation takes place which simply means the binding of these toxins with an enzyme or another protective compound becomes excreted.
It is like an unwelcome intruder being shown the door by the security team.
There 6 differing levels of conjugation each with a specific job of neutralising and escorting differing toxins through the body ranging from organophosphates, insecticides (Glutathione), food preservatives (Amino Acid), Hormones and drugs (Methylation and Sulfation) to Sulfites (Sulfoxidation):
1) Glutahione Conjugation which is supported by the Brassica family of vegetables and Vitamin C
2) Amino Acid Conjugation which is aided by the Amino Acid Glycine and a protein rich diet.
3) Methylation which is aided by SAM, Choline, Folic Acid and B Vitamins.
4) Sulfation aided by the amino acids cycteine, methionine and taurine aided by consuming a diet rich in sulfurs such as egg yolks, red peppers, garlic, onions and brassica veggies.
5) Acetylation – aided by a diet rich in B and C Vitamins
6) Glucoronidation – aided by fish oil.
Hopefully you can see by now that a juice and vegetable fast is NOT the best course of action when trying to detoxify unless you are carefully supplying yourself with adequate nutrients as listed above. You simply don’t have the raw materials to remove the toxins from your body! A low protein diet will not provide the amino acids to support the Phase II pathways, for example.
Then it comes to the removal of the toxins through the bowel so ensure you are consuming a high fibre diet and sweating. Our FIR Sauna is great for this and we can give you the protocols that we use. Sweating during exercise is a great one too! If you are looking to detoxify then it is not a good idea in this case to ‘feel the burn’. Keep it moderate intensity and get a sweat on!
Here is what you can do today:
1) Stop the dripping tap. If you have mercury fillings get them out. If you smoke, look at stopping before trying to get the body of your dreams. Have a look at the environmental working group’s list of the dirty dozen. The ‘app’ lists the Dirty Dozen and is a great cost saver when it comes to buying organic foods. You don’t have to go hard out organic with everything.
2) Take a good multi-vitamin. I have explained in more detail the role of nutrients like Vitamin C and how it can boost Glutathione production and aid detoxification . I like Fundamentals Multi Vitamin from PRP Performance which will happily cover all your basis.
3) Eat a diet rich in the Brassica veggies. Broccoli, cauliflower, cabbage, watercress, kale, spinach are a great little booster for detoxification. If you struggle with veggies use a good quality greens powder such as Goodness Greens by PRP Performance.
4) Drink good quality filtered water. Not the fluoridated crap that we pump through our taps. Invest in some form of filtration system. Reverse Osmosis 6 Stage is a great place to start.
5) A high fibre diet is a great addition to pull and bind waste products through the gut. Taking things like guar gum and flax meal is a good addition.
6) Sweat on a daily basis. If you are incapacitated then seek out a Far-Infra Red Sauna and get going with that. Studies have shown it to be effective in pulling out the layer of fat under the skin heavy metals that reside there.
7) Liver is a terrific food for fat loss and detoxifcation. Make sure it is organic or grass fed and load up a couple of times per week. Your mum was right. As they always are.
8) Educate yourself on the subject and realise that this is why we are swimming in this sea of toxicity. Some great references are outlined below.
9) Take Milk Thistle. Silymarin acts as an antioxidant and will prevent the lowering of Glutathione as they become depleted.
John Lark is a personal trainer in Maynooth and Dublin and owner of Sphere Fitness
Grab your free T2H Transition to Health Pack combining Nutrition, Training and a 40 Page Manual Here http://spherefitness.ie/special all FREE
p.s. If you are looking for academic references hook me up for additional references quoted in this article.
