M FREAKY
Super Moderator
Metabolic Typing!!!
Based on my research and observation, I've determined that most of the various manifestations of metabolic type can be deduced down to just two characteristics or indicators: either a person has an efficient metabolism, or they have an inefficient metabolism. Think about that for a second. What does efficiency mean? It is the ratio of energy developed to the energy supplied. So, someone with an efficient metabolism would be able to yield a lot of energy per unit of energy ingested. Someone with an in-efficient metabolism would require more ingested energy to yield a given amount of expressed energy.
To make it simple, someone with an efficient metabolism has a genetic propensity to efficiently save and/or store ingested calories. Someone with an inefficient metabolism is more genetically geared to spend and/or waste calories.
People with an efficient metabolism are sometimes called thrifty phenotypes in the scientific literature.
People with an inefficient metabolism are sometimes called spendthrift phenotypes in the scientific literature.
Characteristics of a very efficient (calorie saving) metabolism include:
1-Very insulin and carbohydrate sensitive - Insulin is a hormone the body uses to ‘store’ or ‘pack away’ calories for later use. Obviously, it makes sense that an efficient metabolism would either respond very well to insulin and/or overproduce insulin in response to elevated blood glucose, which mainly comes from carbohydrate intake. This enhanced blood glucose sensitivity would ensure that incoming fuel would not go to waste. It would either be immediately burned or easily packed away for later use. At a given level of body-fat, insulin sensitivity can vary nearly 10-fold between different people.
2-Lower natural sympathetic nervous system (SNS) output (natural ephedrine) - Sympathetic nervous system output refers to catecholamine levels (epinephrine and nor-epinephrine), and glucocorticoids (cortisol). These hormones are what energize us, keep us alert, and allow us to respond to stress. We sometimes artificially elevate them with caffeine and other stimulants. Generally speaking, levels of catecholamines and glucocorticoids in individuals tend to run in parallel. So if one produces a lot of epinephrine they also probably produce a lot of cortisol. Insulin sensitivity and sympathetic nervous system output tend to be inversely correlated. Thus, those that have a natural inclination towards an underactive SNS also tend to be more insulin and carbohydrate sensitive. The reverse is also true. One with a natural inclination towards an overactive SNS will tend to less insulin and carbohydrate sensitive.
3-Lack of natural muscle mass - Excess muscle mass burns up a lot of additional fuel. The last thing in the world a ‘fuel efficient’ machine would want is to have to lug around a bunch of useless muscle mass.
4-Slow twitch dominant muscle characteristics- Again, fast twitch muscle fibers and fast twitch characteristics tend to lend themselves to burning up a lot of fuel. An organism seeking to operate ‘efficiently’ would be best served to operate with a motor more like a Honda Civic and less like an F-1 race car.
5-A tendency to gain weight easily - This one is fairly self-explanatory. One with an efficient metabolism will have a lower metabolic rate and a natural propensity to store extra calories as fat rather than burning them off.
6-Hypoglycemic glucose response curve - The glucose response curve refers to what happens to levels of blood glucose in response to carbohydrate intake. There are 2 types of extreme glucose response curves. The first is a hypoglycemic glucose response curve. The 2nd is a flatline glucose response curve. Low blood glucose levels stimulate appetite and generally make us crave carbohydrates. If you give someone with a hypoglycemic glucose response curve 100 grams of glucose and measure their blood sugar levels, the levels will quickly shoot up into the stratosphere, yet 30 minutes later the blood glucose will probably be lower than it was before the meal was consumed. This is indicative of extreme insulin sensitivity and/or excessive insulin production (often both). This type of glucose response curve will naturally occur as one gets really lean and it leads to ravenous carbohydrate cravings and easy body-fat gain. However, some people will have this response to elevated blood glucose even when at normal levels of body-fat. A flatline blood glucose curve is just the opposite. Instead of going up into the stratosphere and bouncing right back down, someone with a flatline glucose response curve will find their blood glucose levels go up and stay up for sometimes hours. Diabetics are extreme examples of people with flatline glucose response curves.
7-Subcutaneous adipose tissue fat storage patterns- There are two types of fat storage patterns, adipose and visceral. Adipose fat is the fat just under the skin and is fat you can pinch. Visceral fat lies underneath the organs in the abdominal area and makes the stomach push out. Ever seen these guys with big guts that have no fat on the outside to pinch? That is a good example of visceral fat. The extremely good insulin sensitivity and lower natural SNS production in this group leads to preferential adipose tissue fat storage patterns.
8-Lower natural blood pressure and Heart rate- Someone with an efficient metabolism will often to have naturally low to normal blood pressure and heart rate.
9-Health problems related to being overweight don't tend to set in until a SIGNIFICANT amount of fat has been gained - This goes in line with the above lower natural blood pressure and heart rate. Obesity obviously creates a multitude of health problems. Among those health problems include: high blood pressure, heart disease, stroke, elevated tryglycerides, insulin resistance, and diabetes. Some people can get significantly fat (~100 pounds or more overweight), yet still have fairly normal levels of all the above. Other people start showing symptoms of these problems even at relatively normal or relatively low levels of fatness. People with efficient metabolisms tend to better tolerate increased levels of fatness from a health standpoint.
10-Lower natural energy levels with energy swings- Due to the natural propensity to have an underactive SNS, a lower level of natural energy often results. Swings in energy often result from swings in blood sugar.
11-Responds well to decreased amounts of carbohydrates in the diet- Due to the natural propensity to be sensitive to insulin and carbohydrates, someone with this type of metabolism responds well to diets that provide stable blood sugar levels. Low glycemic fruits and fibrous veggies should form the bulk of the carbohydrate intake. Low carb diets often work well for this type of metabolism and lots of people with this type of metabolism who embark on a low carb or ketogenic diet will often feel much more energetic than normal.
The Two Main Indicators of Metabolic Type
by Kelly Baggett
Based on my research and observation, I've determined that most of the various manifestations of metabolic type can be deduced down to just two characteristics or indicators: either a person has an efficient metabolism, or they have an inefficient metabolism. Think about that for a second. What does efficiency mean? It is the ratio of energy developed to the energy supplied. So, someone with an efficient metabolism would be able to yield a lot of energy per unit of energy ingested. Someone with an in-efficient metabolism would require more ingested energy to yield a given amount of expressed energy.
To make it simple, someone with an efficient metabolism has a genetic propensity to efficiently save and/or store ingested calories. Someone with an inefficient metabolism is more genetically geared to spend and/or waste calories.
People with an efficient metabolism are sometimes called thrifty phenotypes in the scientific literature.
People with an inefficient metabolism are sometimes called spendthrift phenotypes in the scientific literature.
Characteristics of a very efficient (calorie saving) metabolism include:
1-Very insulin and carbohydrate sensitive - Insulin is a hormone the body uses to ‘store’ or ‘pack away’ calories for later use. Obviously, it makes sense that an efficient metabolism would either respond very well to insulin and/or overproduce insulin in response to elevated blood glucose, which mainly comes from carbohydrate intake. This enhanced blood glucose sensitivity would ensure that incoming fuel would not go to waste. It would either be immediately burned or easily packed away for later use. At a given level of body-fat, insulin sensitivity can vary nearly 10-fold between different people.
2-Lower natural sympathetic nervous system (SNS) output (natural ephedrine) - Sympathetic nervous system output refers to catecholamine levels (epinephrine and nor-epinephrine), and glucocorticoids (cortisol). These hormones are what energize us, keep us alert, and allow us to respond to stress. We sometimes artificially elevate them with caffeine and other stimulants. Generally speaking, levels of catecholamines and glucocorticoids in individuals tend to run in parallel. So if one produces a lot of epinephrine they also probably produce a lot of cortisol. Insulin sensitivity and sympathetic nervous system output tend to be inversely correlated. Thus, those that have a natural inclination towards an underactive SNS also tend to be more insulin and carbohydrate sensitive. The reverse is also true. One with a natural inclination towards an overactive SNS will tend to less insulin and carbohydrate sensitive.
3-Lack of natural muscle mass - Excess muscle mass burns up a lot of additional fuel. The last thing in the world a ‘fuel efficient’ machine would want is to have to lug around a bunch of useless muscle mass.
4-Slow twitch dominant muscle characteristics- Again, fast twitch muscle fibers and fast twitch characteristics tend to lend themselves to burning up a lot of fuel. An organism seeking to operate ‘efficiently’ would be best served to operate with a motor more like a Honda Civic and less like an F-1 race car.
5-A tendency to gain weight easily - This one is fairly self-explanatory. One with an efficient metabolism will have a lower metabolic rate and a natural propensity to store extra calories as fat rather than burning them off.
6-Hypoglycemic glucose response curve - The glucose response curve refers to what happens to levels of blood glucose in response to carbohydrate intake. There are 2 types of extreme glucose response curves. The first is a hypoglycemic glucose response curve. The 2nd is a flatline glucose response curve. Low blood glucose levels stimulate appetite and generally make us crave carbohydrates. If you give someone with a hypoglycemic glucose response curve 100 grams of glucose and measure their blood sugar levels, the levels will quickly shoot up into the stratosphere, yet 30 minutes later the blood glucose will probably be lower than it was before the meal was consumed. This is indicative of extreme insulin sensitivity and/or excessive insulin production (often both). This type of glucose response curve will naturally occur as one gets really lean and it leads to ravenous carbohydrate cravings and easy body-fat gain. However, some people will have this response to elevated blood glucose even when at normal levels of body-fat. A flatline blood glucose curve is just the opposite. Instead of going up into the stratosphere and bouncing right back down, someone with a flatline glucose response curve will find their blood glucose levels go up and stay up for sometimes hours. Diabetics are extreme examples of people with flatline glucose response curves.
7-Subcutaneous adipose tissue fat storage patterns- There are two types of fat storage patterns, adipose and visceral. Adipose fat is the fat just under the skin and is fat you can pinch. Visceral fat lies underneath the organs in the abdominal area and makes the stomach push out. Ever seen these guys with big guts that have no fat on the outside to pinch? That is a good example of visceral fat. The extremely good insulin sensitivity and lower natural SNS production in this group leads to preferential adipose tissue fat storage patterns.
8-Lower natural blood pressure and Heart rate- Someone with an efficient metabolism will often to have naturally low to normal blood pressure and heart rate.
9-Health problems related to being overweight don't tend to set in until a SIGNIFICANT amount of fat has been gained - This goes in line with the above lower natural blood pressure and heart rate. Obesity obviously creates a multitude of health problems. Among those health problems include: high blood pressure, heart disease, stroke, elevated tryglycerides, insulin resistance, and diabetes. Some people can get significantly fat (~100 pounds or more overweight), yet still have fairly normal levels of all the above. Other people start showing symptoms of these problems even at relatively normal or relatively low levels of fatness. People with efficient metabolisms tend to better tolerate increased levels of fatness from a health standpoint.
10-Lower natural energy levels with energy swings- Due to the natural propensity to have an underactive SNS, a lower level of natural energy often results. Swings in energy often result from swings in blood sugar.
11-Responds well to decreased amounts of carbohydrates in the diet- Due to the natural propensity to be sensitive to insulin and carbohydrates, someone with this type of metabolism responds well to diets that provide stable blood sugar levels. Low glycemic fruits and fibrous veggies should form the bulk of the carbohydrate intake. Low carb diets often work well for this type of metabolism and lots of people with this type of metabolism who embark on a low carb or ketogenic diet will often feel much more energetic than normal.
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