Body Fat & Human Health
By: Dr. Skip Hellen ND, CNC (Health Doctor)
Body fat has long been a
problem for both women and men, particularly in modern times. The fat that has
traditionally been the most difficult to shed has been belly fat in men, thigh
and gluteus (but) fat in women. This fat is unsightly especially during summer months
when folks want to shed their cloths and sunbath. This puts increased pressure
on folks who are understandably self-conscious about their
fat body appearance.
Bodybuilders have been constantly
frustrated with shedding the stubborn body fat in these problem areas. The
fact is the subcutaneous fat in these areas serve as a reliable indicator of
how much total fat is present in the body. When this subcutaneous fat is reduced total
body fat is reduced. This stubborn fat, then, tells us that excess body fat is
present and biochemical imbalance is almost currently the foundation of the
problem. Of course, excessive fat no matter where it is located is
not healthy, and represents a symptom of habitual unhealthy behavior, chronic
biochemical imbalance which leads to more serious health
problems in the future if behavior patterns are not changed and biochemical
balance isn't restored. The longer biochemical imbalance exists the more
biological damage (aging) accumulates and the less healthy we become.
Primary types of body
1. Subcutaneous/intramuscular (generally represents around 80% of total body fat) –
Subcutaneous fat is present just under the skin and gives the skin a plump,
padded look. Intramuscular fat as the name implies is contained inside and
around muscle tissue.
2. Visceral (most dangerous to health) – This fat surrounds the
body's internal organs.
Primary causes of fat accumulation
1. Increased caloric intake (excessive consumption beyond biological
2. Reduction in activity (inadequate activity/exercise - low metabolic
set point & biochemical activity)
Secondary causes of fat accumulation usually results from the primary causes
1. Biochemical imbalance (toxic accumulation and/or malnutrition)
2. Insulin resistance (reduced insulin ability to effectively manage blood sugar)
3. Hormone problems (production and/or distribution problems)
4. Systemic degradation (rapid aging - biological damage - illness, disease)
Serious problems associated with chronic excessive fat and obesity
1. Increased risk of disease (heart, diabetes, cancer, high blood pressure, arthritis, osteoporosis just to name a few)
2. Slow metabolism (compromised body function)
3. Lethargy (inadequate exercise)
4. Biological degradation (rapid aging)
Insulin is charged with lowering blood glucose by increasing transport into cells and promoting the conversion
of glucose to. Insulin resistance is essentially a byproduct of two chronic behavior problems.
1. Habitual unhealthy consumptive habits (diet) of excessive sugar and refined carbohydrates (Standard American Diet SAD).
2. Nutritional deficiency resulting from habitual consumptive habits (diet) deficient in nutritional value essential for maintaining
biochemical balance (health).
As you can see, both the problems leading to insulin resistance have at their base chronic unhealthy behavior habits.
With unhealthy habits being the foundational problem, the way to resolve this problem is to change behavior to healthy
habits by reducing consumption of refined (processed) carbohydrates (bread, cakes, pastries, candy, sugar
beverages etc.). By doing so, one can significantly reduce accumulated body fat.
Metabolic rate (low metabolic set point)
Another primary cause of body fat accumulation is metabolic rate reduction. Metabolic rate reduction is frequently part of
the natural aging process. As the body ages, biological activity slows as a result of normal ware and tear of life
(biological damage) gradually compromising healthy systemic function. This is frequently compounded by lethargy (lower or no activity – exercise).
Along with less activity (exercise) comes less removal of biochemical waste, less hormone production and release, decreasing metabolic
rate and a decreased ability to burn calories and fat efficiently (slower metabolism). Many ask, “Why young people can consume so much less
than healthy high calories and stay so lean?” The reason is relatively simple, young people tend to be more active and have experienced less
biological damage which tends to slows metabolism, hence, their bodies generally function much more efficiently and burn calories better. For
this reason, we must exercise more not less and consume less not more as we age. Yes, we must watch our health habits more closely to slow aging and remain young
Ways to reduce body fat quickly
Eliminate all processed sugars and refined carbohydrates from the diet. This will immediately lower total caloric intake.
2. Consume several small meals daily (raw, fresh, organic fruits and vegetables are best) instead of a few large meals.
3. Drink more water – 1 oz. per each 2 lbs. of body weight per day of pure water (distilled - no chemical water is best).
4. Deep breathing (3-5 times daily minimum) – Increases oxygen, reduces stress and blood born carbonic acid.
5. Exercise regularly (reduces stress & systemic toxic accumulation, increases respiration & metabolic rate) – 3-5 times weekly
15-30 min. per exercise session (cardio, rebounding & moderate resistance training is best, slowly increase intensity for improvement).
6. Interval/cycle training – Short bursts (30-60 seconds) of high intensity exercise followed by short periods
(30-90 seconds) of rest.
best results are achieved with 7 cycles 2-3 times a week.
7. Reduce or eliminate emotional stress – Stress negatively effects healthy biochemistry disrupting healthy biological balance
(homeostasis) the foundation of health and vitality
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Excessive body fat accumulation is a significant health problem and currently an epidemic in America. The primary types of body fat
subcutaneous & intramuscular which represents around 80% of total body fat and visceral fat which surrounds the waist and organs
and is most
health threatening. There are essentially two primary causes of body fat accumulation, excessive caloric consumption and reduction of
activity (exercise) both of which are behavior based. Chronic unhealthy behavior triggers many secondary causes which in turn lead to a wide
range of serious health related problems. Insulin resistance is perhaps the most common symptom of the primary and secondary causes associated
with excessive body fat accumulation. A healthy change in behavior and consumptive habits can eliminate this problem. Metabolic set point is critical to how
efficient the body manages calories and body fat. A healthy change in regular activity levels (increased exercise) can eliminate this problem
In addition, there are a number of positive health habits one can employ that will reduce body fat and increase health such as increased water
consumption, deep breathing, reducing stress, as well as proper consumptive habits and
healthy meal planning.
Because the problems associated with excessive body fat accumulation are a result of unhealthy habits, namely overconsumption and lack
(exercise). All the problems associated with body fat accumulation can be effectively resolved with proper knowledge,
effective behavior change, discipline, willpower and dedication.
"Illness and disease are
optional, choose not to participate" ~ Dr. Skip Hellen
It’s important to understand that optimal health can only
be achieved and maintained when nutritional, physical, and mental requirements
are met resulting in systemic biological balance (homeostasis).
The following are the cornerstones of success with anything
in life, make these qualities an important part of your life strategy and you
will achieve excellence in anything you do.
character requires personal
commitment advances positive
tenacity promotes success
~ Dr. Skip Hellen
OPTIMAL HEALTH ACTION STEPS
1. (Develop) a strong sense of self respect and discipline
2. (Pledge) Take the "Declaration of Health Independence" pledge
3. (Test) Complete the health assessment test (establish a personal health baseline)
4. (Decide) Set a goal to achieve personal health excellence (optimal health)
5. (Education) Learn health principles how to achieve optimum health
6. (Heath Compass) Buy a pH litmus test kit, start testing frequently – keep a test result log
7. (Manage/Adjust) Change behavior habits for best results
8. (Commitment) Stay the course until achieving personal health excellence
9. (Mentor) Help another achieve personal health excellence
Since behavior habits and nutrition are critical components of human health and longevity,
denial, shortcuts and misguided beliefs can be very costly not only in terms of lost monetary
wealth but in compromised health leading to rapid aging, illness, disease and death.
DON’T TAKE YOUR HEALTH FOR GRANTED. IF YOU DON’T TAKE PROPER CARE OF YOUR
HEALTH, WHO WILL?
The important thing to remember is consumptive habits (foods) will form the foundation of
either optimal health or illness and disease. The old saying "you are what you eat" is absolutely
true when it comes to health.
Developing strong personal character (respect, belief, knowledge, discipline, commitment)
are the cornerstones of all personal excellence accomplishments.
Taking the "Declaration of Health Independence" pledges and adopting the behavior principles
solidifies a vital first step on the road to optimal health success. These pledge
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the path to personal health excellence. The second step is purchasing a litmus test kit to
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Perhaps the hardest part of achieving optimal health is changing
unhealthy behavior habits to
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Sense proper health habits form the foundation
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costly not only in terms of lost money but the pain and suffering of
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Proper Health Education and
Healthy Habits Form a
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