How? Reduce Body Fat, build Strong Muscle and get 7 hours Sleep at Night.

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Basal Body Temperature

Basal is the temperature, usually oral, measured first thing in the morning. Before even getting out of bed. Before any physical activity and certainly before eating anything. Basal is to body temperature like Fasting is to blood sugar. First thing, before anything else.

There’s information in very small changes. Measurements accurate to 0.1° F really are important. Most digital thermometers display 0.1° F. They are usually pretty accurate showing differences even if they’re not completely accurate for absolute level. That’s what we need. We want to know today’s temperature compared to yesterday’s. We want to know this morning’s temp compared to last night’s. We don’t need to compare our temp to that of anybody else.

Measuring 0.1° F is a good indicator of insulin action. When there’s more sugar and fat in the blood than can be stored quickly in muscle, more and more insulin is secreted. Insulin acts to store glucose and fatty acids in fat all over the body. It also stimulates the sympathetic nervous system to break fat into carbon dioxide and heat. If sugar and fat are still high in the blood next morning, insulin is still clearing sugar and fat and the sympathetic nervous system is producing heat.

Clearing all the excess sugar and fat from the blood can take several days or even a few weeks. It all depends on the number of calories from food eaten compared to the number of calories used in normal metabolism and physical work. Even eating nothing at all for a few days might not be enough time to create sufficient new storage sites for fat or use much glycogen to supply energy for muscle.

When excess calories from food are finally cleared from the blood, insulin falls to normal healthy levels and body temperature falls 1° or 2° F. Progress shows as a gradually increasing gap in temperature between late evening and early morning.

Basal Body Temperature is the best indicator of health related function overnight including action of insulin, cortisol, adrenalin and other humeral secretions.

Adaptive Thermogenesis

About 50% of the energy in the food we eat is transformed into chemical action or converted into mechanical work. The rest creates heat. Insulin plays an important role in enabling cellular chemical actions and stimulating the sympathetic nervous system to create heat directly. The sympathetic nervous system also controls peripheral blood flow and heat loss through the skin.

After several days of overfeeding or underfeeding, normal adjustments of heat production and heat loss extend to gaining or losing body weight. Some people have a metabolic response that acts preferentially to avoid weight loss during underfeeding while allowing weight gain during overfeeding. Others have less metabolic defense against weight loss while gaining little weight during overfeeding.

The Figure shows a Thrifty Response opposing weight loss and a Thriftless Response allowing weight loss. An individual with a Thrifty Response would likely say it’s very hard to lose weight. An individual with a Thriftless Response would find it relatively easy to lose weight.

In both categories, losing weight requires reducing calories in food and increasing physical work. Those with a Thrifty Response will lose less heat at night. Basal Body Temperature will rise and there will be less difference from Body Temperature the night before. To lose weight, everybody must reduce calories still more or keep increasing physical activity until early morning temperature becomes consistently lower than evening temperature.

Age and Core Body Temperature

Body temperature is measured in clinical settings almost as often as body weight and blood pressure. The most common causes of elevated temperatures are acute and chronic infections. The most common causes of low body temperatures are malnutrition and conditions such as chronic renal failure or liver disease. Scarcely noticed are body temperatures anywhere between 96° and 100° F.

One thing we have noticed is that body temperature is lower in older people than younger people. We’ve also noticed that temperatures are slightly higher in women than men. The Figure shows that body temperatures of women before menopause are particularly higher than temperatures of men.

Obesity and Core Body Temperature

Another thing we’ve noticed about body temperature is that people with overweight/obesity have higher body temperatures. Higher than just greater weight creating more heat. This was demonstrated conclusively in the Kaiser San Diego Health Appraisal Clinic.

More than 18,000 men and women aged 20 to 98 years had their temperature taken using a defined protocol in a standardized health appraisal. The mean age was 58 years and the mean temperature for the whole group was 97.3° F.

As shown in both Figures, men and women, mean body temperature decreased with age. Also, obesity was associated with higher body temperatures in every age group.

We’ve also noticed that lean people live longer than overweight/obese people. The Baltimore Longitudinal Study of Aging showed that people with body temperatures in the group of 50% below the median value had a lower mortality rate during 25 years of follow-up.

All these results suggest that a lifetime of consistently low body temperature is a good sign for longevity.

Effect of Age on Range of Circadian Rhythms

We also know that body temperature changes during the day. It rises during the day and falls during the night in a roughly 24 hour cycle. This diurnal rhythm of body temperature is part of a circadian pattern that controls alertness, physical activity, hormone production and sleep as well as body temperature.

The circadian rhythms change between age groups increasing in years. Our information for human subjects comes from cross-sectional studies simply because longitudinal studies take a long time. Consequently, we don’t know whether individuals simply change with age or whether age simply is associated with some other change.

An important example is that people change their body composition as they get older. For example, fat mass increases and muscle mass decreases with age.

Whatever the reason circadian rhythms are changed with age, the most obvious is a decrease in amplitude of the differences between day and night.

The Figure shows some of the circadian rhythms observed in older adults compared to those of adults who are younger. Cortisol is a hormone secreted by the adrenal gland. It helps control metabolism, renal function and blood pressure. SCN is a Brain Nucleus which helps control cardiovascular function, respiration and body temperature. Melatonin is a hormone secreted by the pineal gland in the brain. It helps dampen neuronal activity in the brain at night.

In all of these rhythms, the amplitude of change is less in older compared to younger adults.

Effect of Caloric Restriction on Energy Expenditure and Insulin

Sustained reduction of energy intake retards aging in several species. Those have been longitudinal studies. Because aging takes a lifetime, we’ve used cross-sectional studies for most of our information about aging in human subjects.

Longitudinal studies have begun. Currently, several publications have reported results from a 2-year controlled trial of human caloric restriction. Studies of 220 nonobese men and women 21 to 50 years of age were begun several years ago in 3 clinical sites located in northeastern US.

The study was designed to test feasibility, safety and effects on predictors of health after 2 years of 25% dietary caloric restriction (CR). At the end of 2 years, the test group achieved -12% CR and maintained -10% weight loss. No change was observed in the Control group and there was little difference in core temperature in either group during 2 years.

The Table shows differences in daily energy expenditure and levels of insulin in plasma after 1 and 2 years of study. Resting metabolic rate and total daily energy expenditure declined about the same as reduction in body weight.

The most remarkable change was levels of insulin in the blood which decreased more than 30% during CR. Insulin Resistance also was markedly decreased during CR.

Other markers of risk for cardiovascular disease also improved. Mean Blood Pressure, Total Cholesterol and Triglycerides all decreased within 1 year and were sustained through the full 2 years of observation.

Future studies involving greater CR and longer duration will demonstrate whether sustained restriction of caloric intake will affect Core Body Temperature.

Cross-sectional studies of human subjects have demonstrated that age-related reductions in insulin sensitivity are likely due to an age-related increase in body fat and reduction in muscle mass.

Longitudinal studies of body temperature and body composition related to longevity in human subjects will take a long time, but they’re coming.

Summary

Basal Body Temperature (BBT) in well-nourished subjects is our best indicator of good health and longevity. Getting to the ideal BBT involves adjusting caloric intake and energy output. Gradual increase in difference between Oral Body Temperature late in the day and early in the morning is our best indicator of progress in Diabetes Reversal.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com

To learn more about the programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Thermal Efficiency Of Cellular Metabolism

Human physical function is classified as a heat engine. Skeletal muscle converts chemical energy into mechanical energy and heat. Something like a gasoline engine. But all the calculations of energy from food are in units of heat given off not work performed.

A 4,000 lb car uses 1,000 calories from gasoline to move 1 mile. This is about 20% for mechanical work and 80% for heat. A 180 lb man uses 100 calories from food while moving 1 mile. This figure is the nutritional value of food and not the higher value for all contained chemical energy. Recent research has indicated that nutritional value of 100 calories to move 180 lb over a distance of 1 mile would be about 20% for physical work and 80% for heat.

We don’t really know how much energy human body cells capture from sugar and fat before energy is lost as heat. Apparently our cells have learned how to capture and transfer energy before it’s degraded into heat. Skeletal muscle appears to apply closer to 70% of energy into contraction before losing 30% as heat. Similar efficiencies function throughout the body transferring energy from one molecular form to another before energy is lost as heat.

However, the calorie intake from food eventually is lost as heat. We don’t really know how chemical and mechanical functions used energy. We do know that production, gain, transfer and loss of heat are as important to function and health as regulation of cellular metabolism. Core Body Temperature is an important indicator of health.

Circadian Rhythm Of Core Body Temperature

Core Body Temperature has a strong diurnal rhythm. The normal range of variation is about 1 degree Fahrenheit. Although the core body temperature in the evening is not affected by physical fitness, the low value before waking is decreased. The lowest point is early AM just before waking and the highest point is in the evening just before retiring for the night. Part of the change in temperature is caused by a 15% reduction in basal metabolic rate. The rest is caused by heat loss when heat is transferred by increased blood flow from the core to the skin.

As shown in the Figure, core body temperature falls during early morning hours.                                                                The comparison between awake and asleep conditions was studied in 8 young adult Caucasian men and women. All were studied for a continuous 24 hour period while lying in a temperature controlled sleep laboratory. During the Awake condition, subjects remained inactive while reading or watching videotapes. Food was given in snacks every hour. In the Sleep condition, subjects were told to go to sleep at their usual time of sleeping.

Time had a highly significant effect on temperature. Also, sleeping temperatures were lower than the corresponding hours awake.

Other studies have shown both metabolic rate and heat loss are affected. A rapid fall in oxygen consumption of about 15% occurs at the beginning of sleep. Also, skin temperature rises rapidly at the beginning of sleep and heat loss is about 10% higher.

Transition to waking has been shown to be slower.

Resting Energy Expenditure

Major efforts have measured the metabolic rates of individual organs and tissues at rest. Values of mass and oxygen consumption have been measured for 4 high-metabolic-rate organs and 3 low-metabolic rate tissues. The high-rate organs are liver, brain, heart and kidneys. The low-rate tissues are skeletal muscle, adipose tissue and all other residual organs and tissues.

The Table shows values for weight and resting energy expenditure. Measurements for these values were obtained from 131 healthy, non-obese adult men and women in Germany. Organ and tissue mass were measured using magnetic resonance imaging. The mass of each organ and tissue was determined from cross-sectional areas at several levels of tissue slices. Resting energy expenditure data were taken from files collected at the German Institute for Human Nutrition and Food Science. These data were collected from in vivo and in vitro tissue samples.

The greatest resting metabolic rates per unit of weight have been recorded from liver and brain. Skeletal muscle metabolic rate per unit weight is small but total weight is huge spread throughout the body. The remarkable feature of skeletal muscle is that energy expenditure at rest can be multiplied 10-fold during strenuous exercise.

Disrupted Circadian Rhythms

Type 2 Diabetes distorts the normal diurnal variation of body temperature. Nocturnal body temperature is markedly increased and diurnal variation is markedly diminished.

These patterns were studied in 69 men and women in Tyumen, Russia. A Control group consisted of 29 adults who were overweight with normal glucose values. The T2DM group consisted of 40 adults with abnormal FBG, HbA1c, 2-hr Glucose Tolerance and obesity. All participants kept diaries and performed self-measurements of all variables during a 24-hr study period. Oral temperature was recorded using mercury thermometers.

The Figure shows values recorded at 11 predefined times 3 hours apart. In T2DM subjects, oral temperature was higher than in Control subjects at all times except at 20:00 (8:00 pm). In addition, the normal high to low variation in temperature was wiped out. Values for fasting blood glucose measured at 6 times 6 hours apart were all greater than 5.5 mmol/l.

The continuous hyperglycemia in T2DM subjects undoubtedly caused continuous hyperinsulinemia. Consequently, an abnormally increased metabolic rate probably increased heat production throughout the 24-hr period of observation. In addition, disruption of mechanisms controlling peripheral skin blood flow probably diminished heat loss during the overnight transfer of heat from core to periphery.

Physical Activity And Body Temperature

Strenuous physical activity greatly increases body temperature. Increase in metabolic rate increases heat production while increasing physical work. Effects of fatiguing submaximal exercise for 60 minutes have demonstrated increased temperature in active skeletal muscle and core body temperature.

Effects of physical work, heat production and heat transfer have been studied in endurance-trained men living in Australia. Exercise on a bicycle ergometer was performed by 8 well-conditioned men with VO2max >50 ml/kg/min.

The Figure shows that core body temperature increased 4° Fahrenheit after 60 minutes. At the same time, temperature in leg muscles increased 8° F. Glycogen content in exercising muscle decreased by more than 50%.

Range of Circadian Rhythm is Increased by physical fitness. This has been studied in young men living in England. A group of 7 men who were physically fit according to reports of leisure-time activity were compared to another group of 7 men who were physically inactive. Although the core body temperature in the evening was not affected by physical fitness, the low value before awakening was decreased.

Calorie Restriction And Circadian Rhythms

Calorie restriction is well known to decrease total metabolic rate. Enough so that many people report that substantial reductions in calorie intake have little effect on their body weight. Less is known about its effect on Circadian Rhythm of Core Body Temperature.

This has been studied. The effects of calorie restriction for 6 months was studied in 46 men and women living in Louisiana. One group of 12 had 25% calorie restriction and another group of 12 had 12.5% calorie restriction and structured exercise. Both of these two groups had weight reduction of -10% by 24 weeks of intervention. Both groups also had significant decreases in fasting plasma insulin levels.

The Figure shows both groups had significant reductions in core body temperature. Also, both groups had significant reduction in day temperature.

However, only the group who combined calorie restriction with exercise had significant reduction in early morning body temperature.

These results suggest that calorie restriction reduced metabolic rate all day and night while exercise plus calorie restriction also increased nocturnal heat loss.

Summary

You should know your body temperature before and after a good night’s sleep just like you know your height, weight and maximum waist circumference.

• measure your fasting oral temperature and its range from the evening before.
• measure your oral temperature before and immediately after 30 minutes of the most strenuous exercise you can do for that time. Then check it again 2 or 3 hours later.

If your fasting oral temperature is more than 98° Fahrenheit and its range from 12 hours the night before is less than 1° F your average insulin level is too high.

• to reduce levels of insulin and improve your health, you should increase your physical activity and decrease your calorie intake.
• your maximum waist circumference should be no more than 40% of your standing height.

If your fasting blood sugar without medication is more than 100 mg/dL there are several things you should do.

• increase your skeletal muscle mass.
• increase your pedometer steps/min.
• decrease your daily calorie intake.

Measuring your fasting body temperature and its range from the evening before is a convenient and accurate way to follow your progress towards reversing type 2 diabetes and preventing its recurrence.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com