Tiny Surpluses, Big Consequences

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A small, sustained calorie surplus can lead to muscle insulin resistance, resulting in elevated blood glucose levels. Consequently, rather than storing excess glucose as glycogen, the body converts it into fat through de novo lipogenesis in the liver. This accumulation of liver fat triggers insulin resistance, impairing the liver's ability to regulate blood glucose. The pancreas responds to rising blood glucose by increasing insulin production, which subsequently further boosts fat synthesis in the liver. The fat produced is packaged into atherogenic lipoproteins, specifically very low-density lipoproteins (VLDL), which are released into circulation, posing cardiovascular risks.

Episode #329. Boost metabolic health and prevent disease with expert insights from an all-star lineup of scientists. Learn key strategies for improving metabolic health, including metabolic flexibility, muscle health, and the critical roles of diet and exercise in preventing type 2 diabetes and fatty liver disease.

In this episode, you’ll hear from a distinguished panel of specialists including applied exercise physiologist Inigo San Millan, PhD; skeletal muscle expert Don Layman, PhD; type 2 diabetes authority Roy Taylor, PhD; dietitian and researcher Andrea Glenn, PhD, RD; nutrition scientist Alan Flanagan, PhD; nutrition scientist and endocrinologist Christos Mantzoros MD, DSc, PhD; and physician and researcher Richard Johnson, MD.

Specifically, we discuss:

Intro (00:00)
What is Metabolic Health (01:35)
Metabolic Health, Mitochondria, Defining 'Metabolise', Metabolic Flexibility (07:02)
The Importance of Skeletal Muscle for Metabolic Health (20:03)
Exercise for metabolic health ****Zone 2 (28:36)
Twin Cycle Hypothesis (56:45)
Understanding the Personal Fat Threshold (01:08:15)
Summary of the DiRECT Trial: Examining the Twin Cycle Hypothesis with Roy Taylor (01:17:08)
Are DASH, Nordic, Mediterranean, and Portfolio diets good for preventing and managing diabetes? (01:36:46)
Understanding Non-Alcoholic Fatty Liver Disease and Its Development (01:42:39)
The Science of Hepatic Fat Oxidation (01:49:37)
Consequences and Effects of Fatty Liver Disease (01:55:14)
Linking Non-Alcoholic Fatty Liver Disease with Type 2 Diabetes (02:00:42)
Combination of Fructose and Saturated fat on Metabolic Health (02:13:21)
Type of fat and its effect on Metabolic Health (02:17:35)
What cause Metabolic Health: fat or fructose (02:24:01)
New Fat Storage Mechanisms - Personal Fat Threshold (02:27:50)
Modern Techniques for Accurate Body Fat Measurement (02:31:52)
Health metabolic biomarkers (02:36:51)
Ectopic fat (02:38:19)
Fat storage and metabolic health (02:39:10)
Evolutionary Insights into Human Fat Storage (02:42:02)
Fatty Liver Disease (02:45:46)
Outro (2:57:46)

Connect with today’s guests and listen to their previous episodes at the links above.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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