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BE YOUR BEST YOU
FAT LOSS SEMINARS
DR. AMBER MERRICK BSC, ND
About me…

Licensed ND

Former “chubster”, Med School,
Digestion, EBV, thyroid nodules

Functional Medicine


Patient-Centered Care, Integrative

Science-based healthcare Approach

Integrating BEST medical practices

Prescribing rights in Ontario
My GOAL

“I want to INSPIRE others to take
control of their health; so you can FEEL
and LOOK your best!”
I know the struggle…
Outline
 BMI vs LBM
 Diet trends
 Dr. Amber’s 8 Rule Plan
 Exercise
 Supplements
 Obstacles to success!
Strength Gain vs. Weight
Loss
 Is skinny the same as being healthy?
“Strong is the New
Skinny”
BMI vs LBM
 BMI – weight to height ratio
 Calculated:

weight (kg)/height (m2)
 19.5-24.5 – “normal”
 25-29.5 – “overweight”
 30-35 – obese
 35+ - morbidly obese
BMI vs LBM
 Lean Body Mass/Body Fat percentage
 % of fat free mass (muscle, bone, organs,
water, etc.)
 Measured with calipers, BIA, or submersion
tank
BMI vs LBM
 Who is healthier?
 Irrespective of weight, those with a higher
lean body mass as a percentage of their
weight have decreased risk of chronic illness
 Weight Loss – not as important, as muscle
more dense than fat (by 18%)
 Muscle will take up less space…a leaner
appearance even if weight remains
unchanged
LBM and Strength – The
benefits

Long-term, sustained weight loss

Increased immune function

Improved blood sugar

Decreased pain (esp. lower back)

Increased bone density (decreased fracture risk)

Decreased BP

Decreased cancer risk

As strength increases, FBG decreases and DMII risk decreases

Decreased cholesterol and triglycerides and CHD risk
How can I increase my
LBM and BURN FAT?
 Diet
 HIIT and Resistance Training
 Supplements (if needed)
 If you run into difficulties? (cortisol/stress,
hormones, sleep, detoxification)
How are we eating?
 Obesity epidemic:
 75% Overweight/Obese
 35% Obese
How are we eating?
 Bad Fats

Trans-fats

Increases risk of CHD more than ANY OTHER
macronutrient

Fast foods, snack foods, fried foods, baked goods
How are we eating?
 Not enough quality protein
 Grain fed beef = omega-6:omega-3
 Hormones and antibiotics
 Farm raised fish
How are we eating?
 Sugar and Artificial Sweeteners (HFCS)
Insulin and Weight Gain
 Insulin – Hormone released by the pancreas
 Signals carbs/sugars to be taken up into the
cells (GLUT receptors)
Insulin and Weight Gain
 Now what happens?
 CARBS can be:

used as fuel

Stored as glycogen

Stored as fat
 If insulin is too high, hormones are inhibited
so FAT BURNING decreases
What is the BEST diet to
LOSE fat
 Higher protein
 Higher fat
 Lots of veggies
 Low starchy/complex carbs
 Low simple sugars/fruit
Vegetarian Diet
 GOOD?
 Low in Saturated fats
 Low in cholesterol
 High carbs, fiber,
vitamins/minerals/nutrien
ts
 Generally lower BMI, BP,
cholesterol, CVD risk
Vegetarian Diet
 Roadblocks to Fat Loss:
 Limited complete protein options

Beans/lentils/quinoa (2:1 carbs:protein)

Eat: Tempeh, eggs, dairy, soy protein
 Low is Saturated Fats

Very nutrient dense

Eat: Butter, ghee, full fat dairy
Mediterranean Diet
Mediterranean Diet
 GOOD?
 Lots of healthy fats (olive oil)
 Antioxidants (resveratrol)
 High fiber (fruits/veggies/grains)
 Better than a low fat diet for decreasing
cholesterol, BP
 Decreases risk of Dementia and DMII
Mediterranean Diet
 New England Journal of Medicine (2009)
 322 Obese patients
 2.9kg – Low Fat
 4.4kg – Mediterranean Diet
 4.7kg – Low Carb
Mediterranean Diet
 Roadblocks to Fat Loss:
 A lot of carbs – grains, beans, legumes
 Too much red wine?
 Omega 6:Omega 3
Paleo Diet
 GOOD?
 No processed foods or gluten
 Grass-fed meats and dairy
 Nutrient dense; low sodium
 Omega-3
 High fiber, high protein
 Decrease risk of CVD, diabetes, BP, and
auto-immunity
Paleo Diet
 Possible Problems:
 All or Nothing?
 Increased Cholesterol?
 Decreased Carbs can increase cortisol
Low Carb/Ketogenic
Diet
 50-100g carbohydrates/day
 Decrease appetite
 Burn Fat; decrease fat storage
 Improve blood sugar control/insulin sensitivity
 Increased metabolism
 British Journal of Nutrition (2013)
 Reviewed 13 studies; weight loss, BP, TG,
HDL-C
Low Carb/Ketogenic
Diet
 Ketogenic vs. Mediterranean Diet (Nutrients,
2013)
 Fat loss better with Low Carb diet, however,
after VLCD phases, Mediterranean diet was
appropriate for maintaining loss
Low Carb/Ketogenic
Diet
 Low Carb and Training
 Circuits x 3/week
 Low fat diet vs. high carb vs high protein
 Carb restricted diet had more fat loss,
decreased blood sugar, and leptin
We Know The Research
Dr. Amber…now what?
 My RULES for FAT LOSS:
 #1 – Eat 3 Meals per day
 Breakfast within 30 minutes of waking
 NO SNACKING
 3 hours post-eating body is only storing
glycogen and NO adipose tissue is broken
down
FAT LOSS RULES
 #2 – PROTEIN 1-2g/kg per day
 Men – 2 palms/meal
 Women – 1-1.5 palms/meal
 Meat and Fish is best
 Caution: kidney dysfunction or Parkinson’s
FAT LOSS RULES
 #3 – CARBS 50-100g per day
 Low GI carbs – sweet potatoes, brown rice,
quinoa, root vegetables, rice pasta, legumes
 Ketogenic – leafy greens and veggies
 Limit Simple Carbs – breads, sugars and fruit
 PROTEIN:CARB (1:1 ratio)
FAT LOSS RULES
 Unlimited Veggies (cruciferous and green
leafy)
 Fats – 30-60g/day
 Men – 2-4 thumbs per meal
 Women – 1-2 thumbs per meal
 Saturated – coconut oil, butter, ghee
 Monounsaturated – Avocado, olive oil
 PUFA – fish oils, algae
 Caution – GB issues
FAT LOSS RULES
FAT LOSS RULES
 #4 – AVOID WHITE CARBS
 Chlorine dioxide (bleached grains) + Protein
= Alloxan (induces diabetes)
FAT LOSS RULES
 #5 – AVOID artificial sugars/sweeteners:
 HFCS, saccharine, aspartame
 Cause greater weight gain than sugar
 Stimulate appetite
 Increase carb cravings
 Stimulate fat storage and weight gain
FAT LOSS RULES
 #6 – Don’t Drink Calories
 Drink water and herbal teas
 6 oz per day of red wine
 NO soda, juice – liquid sugar super spikes
insulin levels which directly leads to FAT GAIN
FAT LOSS RULES
 #7 – Phew…I get a reward
 Important to REWARD yourself for all of your
hard work…keeps your dopamine high, and
keeps you motivated
 Take 1 MEAL OFF per week
 To avoid hormonal dysregulation from
extended “dieting”
 Satisfy your cravings, makes the rest of the
week easier
FAT LOSS RULES
 #8 Exercise!!
Exercise
 Resistance!!
 Best for sustained fat loss
 Never too late; can build muscle into your
90’s
 Weight Training and High Protein
 Decrease fat mass
 BP
 Glucose, insulin, TG, TC, LDL-C
Exercise
 Cardio HIIT Training
 4-7 30 second bouts – sprints/bike
 Improves insulin sensitivity
 Improves fat oxidation
 Metabolism (2013)
 Day 1 – No exercise, 4x30s sprint or extended
sprint
 Day 2 – OGTT; Fat oxidation was increased 63%
compared to 38% no exercise
 EPOC – Heavy resistance and HIIT
 adds extra 6-15% energy cost of work-out
Supplements for Fat Loss
 Caffeine
 Thermogenesis
 SNS
 Adrenaline
 Lipolysis
 Caffeine and exercise
 Improved mood
 Decreased fatigue
 Work/endurance capacity
Supplements for Fat Loss
 Coffee
 Inversely associated with insulin resistance (>5
cups per day)
 Decreases risk of DMII (4-6 cups)
 Filtered, decaf
Supplements for Fat Loss
 Green Tea
 Increases HR
 Thermogenesis
 Small effect of weight loss (BMI, weight)
 Modest decrease in FBG, HbA1C, Fasting
insulin
Supplements for Fat Loss
 Whey Protein ISOLATE
 Increases LBM better than any other
supplement
 30g whey isolate and water
 Caution: dairy sensitivity
Supplements for Fat Loss
 Cinnamon
 1g per day
 Decreases FBG and insulin resistance
 Decreases HbA1c, TG, LDL-C
Supplements for Fat Loss
 Berberine
 200mg tid
 Decreases insulin
 HbA1c, FBG
 As good as metformin
 Will up-regulate expression of GLUT receptors
 Also beneficial for GI issues
Supplements for Fat Loss
 Alpha-Lipoic Acid (ALA)
 1800mg qd divided doses
 Fat loss in obese patients
 FBG, HbA1c
 Diabetic neuropathy
 Antioxidant and Anti-inflammatory
Team Work!
 A person is more likely to be obese/healthy if
their friends are
 More of a correlation than parents or siblings
 Improve your chances, work together!
Obstacles to Weight Loss
 Obstacles to Fat Loss:
 Gut Health/Inflammation
 Nutrient Deficiencies
 Detoxification
 Hydration
 Stress/ Cortisol
 Sleep
 Thyroid
 Sex Hormones
Gut Health
 Leaky Gut
Gut Health
 SSx Leaky gut
 Bloating
 Constipation and/or diarrhea
 Nausea
 Fatigue
 Systemic concerns – arthritis, HA, skin, etc.
Gut Treatment
 Decrease Sugar Consumption/Processed Foods
 Identify Food Allergens
 Elimination Diet
 IgG Serum Food Sensitivity Test
 4 R’s:





Replace – Digestive Enzymes
Remove – Offending allergens (Hypoallergenic,
Detox, Berberine)
Restore – gut integrity (Glutamine, Omega-3, Zn)
Re-inoculate – healthy probiotics
3 months for full recovery
Nutrient Deficiencies
Toxin Accumulation
 Exogenous and Endogenous toxins
accumulate in fat
 As toxins increase, body produces more fat
cells to cope
 Caution when embarking on a fat loss
journey (liberates toxins)
 NHATS in 1982 and 1987
 Found between 83 – 100% of fat samples
were full of toxins associated with obesity
Toxic Burden
 Food additives, Drugs, Alcohol, Environment
 Perchlorate
 Organochlorine pesticides
 PCB’s
 PDBE’s (97% of US residents)
 BPA
 Heavy Metals
Signals that your body
needs a detox:

Unexplained fatigue,
listlessness, depression or
lethargy
accompanied by poor
digestion,

PMS, headaches and other
menstrual difficulties; bags
under the eyes

Allergic reactions

Unexplained weight gain
and the appearance of

cellulite, even if you are thin

A distended stomach even if 
the rest of your body is thin
Poor hair texture and slow
hair growth

Mental confusion, “brain
fog”

Skin itching and irritation

Anemia and large bruise
patches indicate severe liver
exhaustion

Sluggish elimination, general
constipation alternating to
diarrhea

Food and chemical
sensitivities, usually
A yellowish tint to the skin
and/or liver spots on the skin
Detoxification



LIVER

Vitamin C

Alpha-Lipoic Acid

B-vitamins

Selenium

Magnesium

Whey Protein

Milk thistle, Curcumin

NAC
GUT

Heal Leaky Gut

Fibre – toxin absorbers
Skin – SWEAT!!!!
Hydration

2-3 L water per day

To support metabolic reactions

Carries nutrients and hormones to cells

Removes waste
Adrenals
Signs/Symptoms Adrenal
Fatigue
 Anxiety/Nervousness
 Trouble sleeping
 Inability to cope with  Nausea or flushing
stress
 Impatience
 Irritability
 Light-headedness,
dizziness
 Shaky, trembling
 Racing or pounding
heart
during stress
 Decreased blood
sugar
 Sweating
 Salt or sweet craving
Causes of Adrenal
Fatigue
 Being on T4 ONLY; Adrenals NEED T3
 Years of undiagnosed hypothyroidism
 Chronic stress – biological, environmental (Fl,
Cl, heavy metals, etc.), emotional or
physical
 Eating high carb diet with low fat
Adrenal Fatigue: How do
you know for sure?
 Blood Serum Cortisol:
 8am, noon, 4pm
 24 Hour Salivary Cortisol:
 8am, noon, 4pm, 11pm
Cortisol and Weight Loss

Increases cravings (esp. sugar)

Break-down muscle tissue for energy (decreases
metabolism)

More fat storage (esp. abdomen as 30% more cortisol
receptors than elsewhere in body)


In a normal metabolic state:

40% of incoming calories are directed to the
muscle, liver and blood

60% should be stored as fat
In a stressed metabolic state:

10-20% of incoming calories are stored in the
muscle, liver and blood

80 -90% is stored as fat
Cortisol and Weight Loss
 A 2-year study with 2800 working adults
showed wellness programs that targeted
stress management/reduction in the
workplace reduced weight more so than
dietary changes (Fernandez et al, 2010).
Treating Your Adrenals
 Laugh and enjoy life
 Meditation, Yoga, Breathing
 Sleep and Rest
 3 Meals per day
 Avoid over-stimulating exercise
Treating Your Adrenals
 Care for your healthy adrenals:
 Vitamin C
 B vitamins (esp. B5 &B6)
 Vit. E, Calcium, Magnesium, trace minerals
 Herbs: Licorice Root*, Ashwagandha,
Ginseng, RHODIOLA ROSEA
 Adrenal Glandulars (Cortex ONLY)
 If Cortisol too high: Relora, PS

*not with high blood pressure
Sleep

Sleeping one hour less per night reduces melatonin
and stimulates cortisol production

Low melatonin (sleep hormone) inhibits leptin,
serotonin, GH and increases ghrelin (an appetitestimulating hormone produced by the stomach)

Supplementing with melatonin - greater weight loss
with NO change in calorie consumption

Chronic restricted sleep caused weight gain - 2
pounds per week versus those who slept 8 hours per
night

7 hrs versus 6 hours sleep/night in teens improved
insulin resistance by 9%
Sleep
 High night time cortisol/Sleep
 Melatonin 1-3mg
 Phosphatidylserine (PS)
 Zinc (with Cu)
 Holy Basil
 Relora
 GABA/L-Theanine
The Thyroid Gland
Thyroid
Thyroid Treatment

Synthetic T4 or T3

Armour/Porcine Thyroid (combo T4, T3)

Selenomethionine

Zinc

D3

Iodine/Iron if needed (Urinary Iodine and ferritin levels)

Tyrosine

Avoid Goitrogens (Soy, Bromides, Heavy metals,
GLUTEN, etc.)
Sex Hormones
Sex Hormones
 Normal hormone production peaks at age
25
 Gradually declines from age 25-50
 Each hormone declines independently
creating imbalances
 Lifestyle Choices also contribute to
imbalances:
 Plastics, diet, habits, exposure to toxins
Age-related Hormonal
Decline
Sex Hormones
 Hormones are anabolic

E2, P4, Testosterone, GH, DHEA
 They are natural anti-inflammatories
 Diseases of inflammation:

Heart disease, Diabetes, HBP, Alzheimer’s, CA
 Other ways to decrease inflammation:

Weight management

Low Carb diet, High Veg/Fruit Intake

Exercise

Natural bio-identical hormone therapies when
appropriate (talk to your licensed ND)
Questions?
Integrated Health Care
577 Ontario Street
St. Catharines, ON
905-988-9160
www.integratedhealthcare.ca
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www.doctoramber.com