How to avoid getting fat in few easy steps (part 1)

This is a story of love, a Valentine's Day special, the story of interdependence and attachment between two main macro-nutrients, let's call them carbohydrates and fats.

Carbohydrates can be simple and complex. The simple ones can be classified in monosaccharides (glucose, fructose and galactose) and disaccharides (maltose, sucrose and lactose). The complex ones are glycogen, starchi and fibers.

During digestion, the starch is broken to same degree, under the action of the amylase enzyme, secreted by salivary glands. When the carbohydrates reaches the stomach, the amylase is inactivated by the acidic medium. The digestion continues in the duodenum, under the action of the pancreatic amylase (an enzyme secreted by the pancreas). The starch is broken in maltose, sucrose and lactose. They are transformed in fructose, glucose and galactose under the action of enzymes such as maltase, sucrase and lactase).

Absorbed in the blood stream, the monosaccharides (glucose, fructose and galactose) are then processed in the liver, where almost all the fructose and galactose is used, and a big part of the glucose goes back in the blood stream, in direct relation to the blood sugar level (glucose level).

When glucose level goes up, the pancreas is secreting the insulin hormone, the role of insulin being to transform the glucose from the blood stream into glycogen, and to deposit the glycogen into the muscle and in the liver. After this process the blood sugar level is decreasing. Because of this action, the pancreas is secreting another hormone called glucagon, to break the glycogen from the liver into glucose, and when the liver deposit is finished (for example during a period of fasting), the glycogen from the muscle is used. The glycogen deposit from the muscle it is also used to generate energy when we are exercising. If we finish both of them (the deposits from muscle and from liver), the muscle is used for glycogen and we lose weight.

If both the deposits are up to 100%, the glucose is transformed into fat. But the fat is never transformed back into glucose.

Conclusions:

Fasting and exercise are helping us to deplete the glycogen deposits, so the glucose will not be transformed in fat. (Search on Google about intermittent fasting)

If we fast and exercise too much, we will lose weight (but this will be muscle weight and not fat weight).

It is possible to eat plenty of sweets, as long as you are having a fasting period right before/after, or you exercise, or both. (This is by far my favourite conclusion)


(More to come soon - this is an excerpt from the future second edition of the book The Macronutrients Pocket Guide, written by me, of course )

Take care of your glycogen deposits,
G.

Daily bundle stuff

*I decided to test an app called Peak, that should have brain power boosting as effect. But probably i will still stick with that wonderful free app called meditation. The advantage is that you can used even if you do not have a phone, all you need is a place to sit and quiet your mind. Ha,ha!
**Listening to a guy called Dr Jonny Bowden, about some diet on which you give prevalence to good fats instead of carbs, in order to burn fat as in your twenties. The guy is not very good at talking in my opinion, but then i was just listening too many great orators later, and why to not say it, he is a scientist. I will try some version of this for a short period of time to see how it is working.
***I just stick a mental note here, i need to remember to learn how to synchronize 2 laptops documents, in the eventuality of one having Windows and one Mac OS. A google search should help. But i will do this tomorrow.
****Some drinking advice. Short version. Drinking to much. Vasopressin hormone going low. Pee a lot. Getting dehydrated. That is next morning brain freeze, headache and all that. Easy way. One water glass for each strong drink. Keep hydrated (sensible advice), soda and lemon are your friends. This should, at least in theory, to help you get drunk without any side effect. Eating a full fat food before, or some avocado, should help a bit too.

Idea: separate blog about genius and geniality, multipotentialite, multipods, Renaissance personality and all that, i have a lot of research on it, but i do not want to spam posts on this blog. Still thinking at this.

See you tomorrow
G.