Weight Loss | How Fat Burning Works | Lipolysis Explained– Thomas DeLauer
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hey so you want to burn some fat welcome to the club I’m not going to stand here and tell you a quick way I want to explain the science on how your body actually utilizes fat so you can understand some of my other videos understand how fat loss really works in the body without having to go and sit through six semesters of boring biology class let’s summarize it in just a few minutes so the first thing we have to look at is lipolysis and lipolysis ultimately the mobilization of fat so that we can essentially use it now I want you to think of fat loss my policies in really two steps first and foremost we have fat stored up in a muscle cell first thing we need to do is we need to get that fat out of the cell and into the bloodstream then step two we need to learn how to utilize that fat once it’s in the bloodstream how do we get the body to use that as a fuel source rather than protein or carbohydrates that’s how we’re all tibur nat but let’s dive in a little bit on how a fat cell is structured and how that works you see a fat cell is about 15% lean mass usually the structure of the cell and 85% stored fat in the form of a lipid droplet basically just stored fat molecules also known as I triglyceride so what we need to do is we need to get that fat to cross through that cell membrane and into the bloodstream the process of doing that in general is lipolysis in and of itself it is the mobilization of fat out of the cell and into the bloodstream now how we actually get that fat out of the cell comes down to the activity of an enzyme called hormone sensitive lipase for the sake of this video I’m just going to call it lipase and what this enzyme lipase ultimately does is it tells the triglycerides which are the stored fats in that muscle cell to break apart from a glycerol molecule so that they can essentially pass through the membrane basically it’s deconstructing the fat just enough that it can squeeze through the membrane and get into the bloodstream and ultimately be in the form of fatty acids that we can utilize now the thing is in order to produce this lipase we need to have a lower level of insulin we need to look at the balance between insulin and lipase when our insulin levels are high let’s say because we ate carbohydrates carbohydrates are what we need to be the most concerned with when it comes down to insulin if our insulin levels are higher then our body is not secreting lipase as much which means that those triglycerides are going to stay there in the form of triglycerides they’re just going to camp out and they’re never going to cross that membrane and they’re never going to get mobilized your body is just by preference going to run on glucose and just leave the fat stored there if we’re trying to burn fat we really don’t want that so there’s ways that we can kind of work that system and manipulate it a little bit but before we really go into that we have to understand a basic knowledge of what’s called the Krebs cycle Krebs cycle again biology 101 nutrition 101 but it’s kind of boring kind of annoying so basically I’m going to explain it in brief what the Krebs cycle is is the conversion of food protein carbs or fats ultimately into energy and the way it does that is it converts all these energies into what is called acetyl coenzyme a acetyl co a I want you to think of acetyl co a as sort of the hub for creating all energy whether it’s going to be from protein from fat or from carbs when we eat carbs it’s much easier for our body to convert that into that acetyl co a and ultimately create energy so from a matter of preference it’s going to opt for that especially when carbohydrates are the most prevalent in the diet but and this is a big but acetyl co a can easily be created from fats as well so let’s back up a second we have fat stored in the cell lipase activates the fat to cross into the bloodstream now we have fatty acids floating through the bloodstream well the good news is if we have the diet oriented in such a way that fat that’s in the bloodstream can actually be converted into acetyl co a which means it can be converted into energy voila you’re utilizing fat for energy that’s the purpose here now it does come with some dire restrictions that’s where the whole idea of a low carb diet comes from if you deprive your body of glucose eventually it’s going to want to run on fats a little bit more often this is called becoming keto adapted and we can go into another video talking about ketosis at another time but if you convince your body to ultimately run on fats you can trigger more lipase activate the release more lipids and get more actual phallus this is just been a long convoluted way saying get that out of the cell into the bloodstream and utilized so what are three quick ways that you can get the most out of like pollicis one is going to be eat less frequently every time you eat you’re secreting insulin when you’re secreting insulin you’re not releasing lipase when you’re not releasing lipase you’re not utilizing fat the next one is going to be simply eating a low carb diet now I’m not a dietitian and I’m not a doctor so I can’t prescribe for you to exactly eat a low carb diet but I can say that’s what I see is being ultimately the most successful because you’re not having these massive spikes in insulin you’re able to control that lipase more now lastly for those of us that work out you don’t need to constantly be eating carbs after your workout the general fitness community will tell you to carb up after a workout well if you’re trying to burn fat you want to keep those insulin levels a little bit lower so that your body triggers lipase and is forced to convert that fat into acetyl co a and energy rather than just preferentially using carbs so there you have a quick synopsis on how fat metabolism works in the body if you like this video let me know and I can go into some more detail and break it down even more to how it works during the time of day how it works from person to person and how you can ultimately manipulate the most out of your diet to get the best possible effect see you in the next video
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Weight Loss | How Fat Burning Works | Lipolysis Explained– Thomas DeLauer…
So you want to burn fat – what exactly does that mean? In order to burn fat most efficiently, it is important to first understand how fat metabolism works. Fat must be released from our cells. Only once the fat has been released can it be burned and used for energy. The majority of fat in our bodies resides in fat cells. These cells are made up of roughly 15% lean mass and 85% fat, in the form of a lipid droplet. To use this fat we must get it to cross over the cell membrane of the fat cell. This process is called lipolysis. An enzyme called hormone-sensitive lipase takes a triglyceride, the fat in the cell, and separates the three fatty acids from the glycerol. This frees the fatty acids to pass through the cell membrane to be made available to the Krebs Cycle. So to use your stored fats as fuel, you need to produce hormone-sensitive lipase. Many hormones are involved here, but the one that you want to be most concerned with is insulin.
If you have high levels of insulin in your blood, you are going to have low levels of lipase. Dietary carbohydrates are the main contributor to your blood insulin levels. So how do we burn our stored fat?
The Krebs Cycle:
You may remember from biology class the Citric Acid Cycle, also known as the Krebs cycle. Mitochondria are found in the hundreds to thousands in all cells in our body (except mature red blood cells). Here, energy from what we eat, the carbohydrates, fats and proteins, are converted into ATP.
Acetyl COA is used to form the energy, or ATP, in the Krebs cycle:
If you are consuming carbohydrates or eating too frequently, your blood is going to have high insulin levels and there will be carbohydrates that you have recently eaten available as the fuel for the Krebs Cycle. Traditionally, carbohydrates that you eat are broken down in your body. The glucose undergoes a process called glycolysis and pyruvate is formed. In the mitochondrial matrix, pyruvate undergoes oxidation and ACOA is formed. ACOA can also be formed from the breakdown of fats and amino acids, or the building blocks of proteins. How your body uses its energy is dependent upon what you eat.
Traditionally, when you are in a normal state, your body is using carbohydrates for their main energy source through the citric acid cycle. If you change how you eat, you can train your body to instead form ACOA through the breakdown of ketone bodies.
How Does it Work?
When glucose is in short supply, your body begins lipolysis. These free fatty acids, rather than carbohydrates from your food, are used to produce ACOA. Once the fatty acids have been released into your bloodstream, they bind to a protein called albumin. Albumin shuttles the fatty acids to the muscle cells where they are taken into the mitochondria as ACOA. In very fit athletes the muscle cells themselves will begin to store the lipid droplets in them rather than glucose for immediate energy fuel.
When you eat carbohydrates, they break down into glucose in your blood. The pancreas secretes insulin to shuttle the glucose out of the blood and into either the muscle or liver for immediate use, glycogen storage, or they be stored as fat. Your liver and muscle cells have a limited capacity for glycogen storage that is not very high. This means that when you consume excess carbs your body has to store them as fat through a process called lipogenesis. Simply put, lipogenesis is the creation of fatty acids from carbohydrates that you consume. While for our ancestors in the hunting and gathering days this storage of energy was great, in the age of abundance we are struggling with the health impacts of storing excess fat. This fat storage follows a process very similar to the Krebs Cycle discussed. Once the ACOA is created, if the body does not need to use it for energy or for storage in the muscles and liver, it is stored through lipogenesis as fat for later use.
1. The Citric Acid Cycle
2. The citric acid cycle oxidized two-carbon units
3. What is Ketosis?
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4. Fat Breakdown and Fat Burning: Lipolysis and Oxidation
5. How and what am I digesting? A breakdown of macronutrient…
6. Lipid catabolism summary
7. Acetyl COA – Crossroads Compound