This document contains notes from lectures on weight loss and healthy living. It discusses the science behind hunger, motivation and fullness, and how food is processed in the body. It notes that maximally processed foods cause a spike in blood sugar and insulin levels, leading to insulin resistance over time. Ignoring fullness signals from the body can also lead to ghrelin and leptin resistance. The document provides tips for weight loss like eating slowly until 7/10 full, focusing on fiber and probiotic-rich foods, intermittent fasting, and choosing minimally processed whole foods. It previews upcoming lectures on how activity affects hunger, resetting sleep, finding an exercise routine, and using a calendar to stay accountable. The overall

1. DrRic Group Hike April 2016…
log of 30,000 steps a week/120,000 steps a

2. THE SCIENCE OF WEIGHT
LOSS AND FOOD
Enrique Saguil / Jessica Warda

3. HUNGER
survival instinct

4. MOTIVATIONAL TRIAD
• seek pleasure (food or
sex)
• avoid pain
• conserve energy

5. WHAT MAKES US HUNT
• Ghrelin on- stomach
• Circadian Rhythm
• 5 Senses
• Emotion

6. WHAT MAKES US FULL
• Leptin on- fat cells top off
• Ghrelin off-stomach
• Distension +/-
(Pain)

7. GUT REACTIONS TO
FOOD?
• Protein heavy/unbalanced meals/days
• Unbalanced emotion/sleep/activity
• Food porn
• Carbohydrate heavy
• Microbiota
• Non human meal scheduling…

8. THE
PLEASURE
TRAP

9. MINIMALLY PROCESSED
• Stomach = blender
• Empty in 4-5 hours
• What happens 4-5 hours after Breakfast?

10. MAXIMALLY PROCESSED
• Maximum blood levels in minutes vs hrs
• Insulin flood to match the high blood glucose
• Insulin and sugar so high it becomes irritating
to the blood vessels and brain tissue =
DOWNREGULATION = RESISTANT

11. IGNORING THE SIGNS
• Ignoring the tight pants = insulin resistance
• Eating passed ghrelin shut off = ghrelin
resistance
• Over charging fat cells/leptin = leptin

12. ADVOCATE SHERMAN
FOOD AND NUTRITION
DEPARTMENT
ome practical pointers from Jessica Warda for beginning your jour

13. Hari Hachibu …stop when 7/10’s full

14. • Not too MUCH (Hari Hachibu)
• Not too LATE (intermittent fasting)
• Not too FAKE (WFPBD)
1. Keep the Fire Stoked

15. 2. FIBER

16. • 100 bill lacto gasseri Japanese
• 162 mill lacto rhamnosus Canada
• 50 bill bifidobacter brevi Japan
• microflora eat SCFA (substrate)
3. BUGS

17. • repetition/ritual
• positive reinforcement
• “swallow” your pride
• expect “poop” to happen
• “air out” your problems
4. TRAIN YOUR GUT

18. MACRONUTRIENT -
“SMACKRONUTRIENT”
…then there was protein
DONT SWEAT THE DETAIL

19. VITAMINS THAT HELP
• PROTEIN -Body Fortress Super Advcanced Whey Isolate, EAS 100% Whey Protein
Chocolate, GNC AMP Amplified Wheybolic Extreme 60, GNC Pro Performance 100% Whey
Protein Chocolate Supreme, Jay Robb Whey Protein Vanilla, Marked 100% Whey Protein
Complex Gourmet Chocolate, Muscle Tech Nitro Tech Milk Chocolate, Six Star Pro Nutrition
Whey Protein Plus Triple Chocolate, Solgar Whey To Go - Vanilla Naturally Flavored, Pure
Protein Shake Cookies ’n Cream, Genisoy Soy Protein Shake Chocolate Flavor
www.consumerlab.com
• PROBIOTICS -21st Century High Potency Acido, 21st Century Ultra Potency Advanced, 365
Everyday Value Probiotic, Align, Bayer Phillips Colon Health Pro, BioGaia Protectis Lemon,
Cardioviva Natural Health Pro, Culturelle, CVS Pharmacy Acido, Dr Williams Proadvantage
Bifido Beadlet 50+, Dr Mercola Complete Prob, Garden of Life Primal Defense Ultra, GNC Ultra
25 Pro, GNC Ultra 50 Pro, Nature Made Digestive Probiotic Daily, Natures Bounty Ultras
Strength Pro 10, Nutrition Now PB8, Schiff Digestive Advantage, Simply Right SAMs Club
Acido, Solgar Probi 30, Spring Valley Acido, UP4 Prob with DDS, USANA prob, The Vitamin
Shoppe Ultimate 10, VSL#3 The Living Shield, Well at Walgreens Super Prob,
• GARCINIA CAMBOGIA -Futurebiotics, Pacfic Naturals, Opitmal Health Products, Genesis
Today, Jarrow FormulaNatures Plus Citramax, Nutrigold, Pure HealthPuritans Pride, Vitamin
(from www.consumerlab.com)

20. LECTURE #1 POINTERS
• Control current imbalances (life)
• Mindful eating
• Set a date/calendar/diet diary
• Take care of deficiency (fiber/probiotic/oil)
• Sleep (especially with new activity)
• Coaches
rRic’s Introduction to Healthy Living Choices on www.slideshare.

21. LECTURE #3 PREVIEW
• how activity effects hunger
• reset sleep
• finding your groove
• activity sampler
Guest Presenter
Lindsay Difiore
DrRic’s Move to Lose on www.slideshare.net

22. LECTURE SERIES
OBJECTIVE
Jumpstart Float Summit
3-4 weeks 4-10 weeks 12th week

23. www.slideshare.net/DrSaguil