Fructose
Name: Georgie
I was doing some research on the internet regarding the principles behind your claims that fructose will help maintain liver function through the night without the need for the relases of cortisol. But from what I have been reading, I thought that fructose promotes production of triglycerides in the liver and increases appitite leading to weight gain and artheroslerosis.
With this confusion in mind I have two questions.
1) Which hormones are switched on at night to burn fat?
2) Growth hormone is naturally released during sleep, so do you have to do the exercise?
Thank you
Georgie
posted by Hibernation Diet Blogger @ 12:51 PM
1 Comments:
Hello Georgie,
Yes you are right about fructose but this is fructose in two forms.
High fructose corn syrup and refined sucrose.
The human body cannot handle sugars in that form and quantity and activates insulin which promotes fat synthesis.
For example a child can take up to 2 litres of with his/her hamburger and this would have 10% high fructose corn syrup or 200 grams.
This causes the body to release a tidal wave of insulin and this activates the conversion of sugars to fat in the liver.
This is the root cause off much of modern obesity.
thus fructose is giver a bad press in the scientific world.
This is nothing to do with fructose in its natural forms and ratios in fruits, vegetables and honey.
You would have to consume a barrowload of fruits and vegetables to get these kind of quantities and the body prevents this easily by dumping the fructose into the intestine and causing diarrhoea.
However in refined sugars this does not happen and the sugars are absorbed and taken into the liver for conversion to fat.
It is of course possible to overdose on honey but very difficult to do so.
Try eating 1-200 grams of honey - impossible.
Many health professionals associate honey with the refined forms but the biology of honey is very different.
Journal of Medicinal Food
Natural Honey Lowers Plasma Glucose, C-Reactive Protein, Homocysteine, and Blood Lipids in Healthy, Diabetic, and Hyperlipidemic Subjects: Comparison with Dextrose and Sucrose Apr 2004, Vol. 7, No. 1: 100-107
Noori S. Al-Waili
Dubai Specialized Medical Center and Medical Research Laboratories, Islamic Establishment for Education, Dubai, United Arab Emirates
This equating fructose in its natural forms with the refined forms is a common misconception, particularly among health professionals.
You will find on nutrition websites fruits and vegetables attacked for their sugar content.
This is mad, how do they suppose the human brain was fuelled prior to the development of the grains?
This equating of all sugars with the refined forms is similar to the sport biologists who also attacked fructose for decades.
We in our work have been using a fructose based fuel for up to 8 years and only this year Birmingham University have done studies using a similar fuel with amazing results.
The liver glycogen store is critical both during exercise and during the night fast and fructose optimises liver uptake and storage of glucose as well as being converted into glucose and glycogen.
After an early evening meal the liver depletes at 10 grams per hour and will be low by bedtime, its capacity is only 75 grams.
With a depleted liver the brain activates the adrenal glands to release stress hormones, which degrade muscle and bone and do not burn fat.
Attacking fructose in its natural form and ratio is a bit like equating a vaccine with the disease it prevents.
All recovery biology uses fat for fuel.
The key recovery hormones are human growth hormone (hGH) and insulin growth factors (IGF1 and IGF2).
The androgens also act as recovery hormones.
Also I believe melatonin should be considered as a recovery hormone, it is released both during exercise and at night to activate sleep.
It promotes release of hGH and therefore is part of the recovery team in my opinion.
It also has the added bonus of inhibiting insulin, thus preventing insulin from promoting fat synthesis at night.
A depleted liver will use the sugars to optimise conversion to glycogen to maintain fuel supply to the brain during the 8 hours of the night fast.
Growth hormone a key fat consuming hormone is released both during exercise and during sleep.
During exercise there is always far more fat available than the body can use (most of the fats released are returned to storage post-exercise), Therefore my feeling is that growth hormone acts as a key anti-stress hormone during exercise and melatonin may perform a similar role.
These last two points are speculative.
Do you have to do exercise?
Exercise does burn fat but the quantities are small during aerobic exercise (around half an ounce per hour and only quarter of an ounce of body fat).
The pay off is during recovery, provided the liver is fuelled prior to bed.
If you decide to do exercise, resistance is the more efficient for increasing EPOC (Excess Post Exercise Oxygen Consumption), although resistance uses virtually no fat during exercise.
Thus if you refuel the liver prior to bed you will recover and burn fat.
If you do exercise you will increase this fat burning potential in addition to the quantity you burn during exercise.
The Hibernation Diet simply points out that recovery biology is a key fat burning period if we use it and this fat is all body fat.
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