Generally 2 body types: Apple and Pear (both apply to both males and females)

Apple:

• Females – fat stored on scapula, iliac or love handles, stomach
• Males – fat stored on scapula, iliac or love handles, stomach

Pear:

• Females – fat stored triceps, quads, hamstring, calf and knee
• Males – Fat stored around chest (man-boobs) and triceps

Apple:

Causes:

• High insulin secretion for prolonged periods of time
• Reduced insulin sensitivity i.e. pancreas losing the ability to recognise when to start and when to stop secreting insulin, so over produces it. Being a fat storage hormone, insulin then causes excessive fat storage.
• High production of cortisol hormone
• Going prolonged periods without food
• Unfavourable food choices
• Inactivity
• Alcohol

Recommendations:

Nutrition:

• Reduce consumption of food that causes high insulin spike such as carbohydrates, both complex and simple, and reduce processed food, to promote insulin sensitivity again
• Opt for Low carbohydrate meals because carbohydrates increase insulin which increase storage of visceral fat (fat the accumulates around the organs in the abdomen)
• Avoid all sugary and refined carbohydrates; again these will stimulate excessive insulin and storage of visceral fat
• Increase good fats:
  • Food high in Omega 3
  • Coconut oil
  • Avocados
  • Raw nuts (not peanuts)
  • Seeds
• Consume good quality protein/animal fats. Organic is best because the more chemicals in food the more visceral fat storage you will have:
  • Organic poultry
  • Wild salmon
  • Wild game
  • 100% grass fed meat
• Organic non-starchy vegetables

 Exercise:

• Avoid excessive steady state aerobic exercise i.e. more than once or twice a week as cardio training increases stress level in the body increasing cortisol level. Examples include jogging or running at a steady pace.
• HIIT training is the most ideal
• Heavy weight training
• More exercises like yoga, meditation, tai chi, stretching etc. which promote the parasympathetic nervous system. This reduces cortisol levels by reducing stress and therefore reduces glucose secretion and ultimately fat storage.

Supplements:

• Zinc – helps improve insulin sensitive and promote glucose homeostasis
• Magnesium – reduced magnesium levels decreases insulin sensitivity and so the body does not produce it sufficiently meaning that glucose stays in our blood stream and goes to liver instead of being stored in cells for energy. This increases the risk of insulin resistance and Diabetes type 2. Magnesium needs insulin to store it into the cells for metabolic processes. So deficiency in magnesium leads to insulin resistance and fat storage. Insulin Resistance leads to magnesium deficiency. Vicious circle.
• Fish Oils – promotes glucose homeostasis and insulin sensitivity

Lifestyle Changes:

• At least 8 hours of sleep per night
• Avoid using the microwave where you can. If you need to, use it to heat but not cook. And never heat in plastic.
• Do not store hot food in plastic. Allow it to cool right down first and then transfer it to the plastic container if need be, otherwise leave in glass. (Same goes for liquids)
• Consume organic wherever possible
• Wash fresh produce thoroughly before consumption
• Avoid consumption of soy (unless organic, non-GMO and fermented)
• Visit the website http://www.ewg.org/skindeep/ to view the best quality cosmetics
• Avoiding parabens
• Avoid allergy food
• Avoid hormone altering contraceptive methods such as Pill, IUD etc.
• Avoid excess alcohol consumption

PEAR:

Cause:

• Oestrogen toxins
• Imbalance of sex hormones
• High production of Aromatase enzyme which converts testosterone to oestrogen
• Toxic or overworked liver
• Stress
• Lack of sleep
• Insufficient water intake
• Under eating
• Overeating
• Bad food choices

Recommendations:

Nutrition:

• Aromatase is an enzyme that converts testosterone to oestrogen. Therefore need to consume foods that inhibit the aromatase enzyme
  • Cruciferous Vegetables (Also help detoxify bad oestrogen molecules and enhance the liver detoxification processes and destroy cancer cell formation) For example:
    • Broccoli
    • Cauliflower
    • Brussel sprouts
    • Cabbage
    • Garden cress
    • Bok choy
    • Collards
    • Kale
    • Other green leafy veg
  • Healthy Fats (Enable production of healthy hormones) For example:
    • Food high in Omega 3
    • Coconut oil
    • Avocados
    • Raw nuts (not peanuts)
    • Seeds
  • Good quality protein/animal fats (organic and/or grass fed not commercially farmed):
    • Organic poultry
    • Wild salmon
    • Wild game
    • 100% grass fed meat
  • Allium Foods (These are all rich in sulphur-containing amino acids and the powerful flavone anti-oxidant quercetin that both help the liver detoxify at a higher level and reduce the production of oestrogen)

*NB: flavonoids are powerful antioxidants with anti-inflammatory and immune system benefits

For example:

• Garlic
• Onion
• Scallions
• Chives
• Leeks

• Flavone rich herbs (Dietary flavones and flavanones have been demonstrated to be the most potent aromatase-inhibitory flavonoids. These herbal teas have powerful anti-estrogenic activity) For example:
  • Passionflower
  • Chamomile
• Flavanones or Bioflavonoids reduce aromatase activity  (Found in citrus fruits) For example:
  • Lemon
  • Limes
• Antioxidant-rich herbs (Promote liver detoxification) For example:
  • Oregano
  • Thyme
  • Rosemary
  • Sage
  • Turmeric
• Chlorophyll (This is the pigment that gives green foods their color. Chlorophyll-rich foods have a very deep green color and they are extraordinarily useful in purifying the body of toxins) For example:
  • Dark, leafy greens especially spinach, kale, chard & collards
  • Fresh herbs like parsley, dill & cilantro
  • Blue-green algae
  • Sprouts
  • Wheatgrass
  • Matcha whole leaf green tea
  • Green vegetables & fruit like peas, asparagus, broccoli, grapes & celery
  • Sea vegetables (seaweed)
• Fermented foods (These contain organic acids, anti-oxidants, enzymes and probiotics that enhance gut function and eliminatory channels) For example:
  • Sauerkraut
  • Kimchi
  • Fermented organic soy
  • Apple cider vinegar
  • Kombucha

Exercise:

• Heavy weight training
• High Intensity Interval Training
• Keep training to 60 minutes maximum

Supplements:

• B Group Vitamins such as B12, B9 – help support the liver in detoxification process
• ProBiotics – helps support gut damage and digestion which helps with liver detoxifications
• L-Glutamine – helps support gut damage and digestion which helps with liver detoxifications
• Selenium – help block aromatase converting testosterone to oestrogen
• Green tea – help block aromatase converting testosterone to oestrogen
• Melatonin – help block aromatase converting testosterone to oestrogen
• Zinc – helps break down and eliminate oestrogens, also helps block aromatase converting testosterone to oestrogen
• Magnesium – helps break down and eliminate oestrogens
• B6 – helps break down and eliminate oestrogens
• Diindolylmethane (DIM) – helps promote oestrogen metabolism (break down). This is also found in cruciferous vegetables

Lifestyle Changes:

• At least 8 hours of sleep per night
• Avoid using the microwave where you can. If you need to, use it to heat but not cook. And never heat in plastic.
• Do not store hot food in plastic. Allow it to cool right down first and then transfer it to the plastic container if need be, otherwise leave in glass. (Same goes for liquids)
• Consume organic wherever possible
• Wash fresh produce thoroughly before consumption
• Avoid consumption of soy (unless organic, non-GMO and fermented)
• Visit the website http://www.ewg.org/skindeep/ to view the best quality cosmetics
• Avoiding parabens
• Avoid allergy food
• Avoid hormone altering contraceptive methods such as Pill, IUD etc.
• Avoid excess alcohol consumption

• Coach Terri