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Books I Like: Nature Wants Us to Be Fat

Published on October 24, 2023

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For Today’s Book Review: Nature Wants Us to Be Fat by Dr. Richard Johnson

I am fat. I didn’t used to be, but since menopause the pounds have come on. This is despite the fact that my diet is highly controlled, I am competitive powerlifter who lifts heavy 4 times a week and I walk about 10k steps per day. All of this and the weight just piled on over the last few years. So, when I saw this book, I thought to myself, “yes, that is the reason I am fat – nature wants it that way.” Well, it is not so simple, but the title alone sold me.

It just so happens to be a very well-researched and well-written book on why nature wants us fat, sometimes. There is a survival switch deep in the brain that tells us to feast in times when food is abundant so that we can survive when it is scarce. The only problem is that for most of us, food is not scarce and we rarely have periods of starvation unless we purposely fast. It also tells us to store fat when we are dehydrated. Fat, it turns out, is a wonderful source of water, and in some cases, the storage of fat is simply a compensation for longstanding dehydration.

Animals have this switch as well. Indeed, much of the author’s research is based upon how animals survive periods of starvation or drought. The most notable examples include bears consuming vast amounts of fruit in order to survive hibernation, hummingbirds consuming half of their body daily just to survive, or camels and other desert dwelling animals storing excess fat as a source of water. In each of these instances fat is useful and purposeful. It is a reservoir for energy and water. Unfortunately for most of us humans, the same survival imperative that tells us to store fat can be triggered unnecessarily by modern foods.

What is this trigger, you ask? What makes us consume more food and store more fat than we need? Fructose. More specifically in the case of human obesity, high fructose corn syrup (HFCS). While bears consume huge amounts of fruit to achieve the weight gain needed to survive the long winter, we humans do not. We tend consume our fructose in the form of HFCS added to processed foods. If one is a regular consumer of processed foods, then fructose intake can be quite high and just like the bear, we gain weight. Except, we do not have a period of forced starvation like the bear, nor are we as active as the hummingbird, and so the survival switch becomes turned on permanently.

I recently wrote a paper on HFCS (here) relative to the production of an anti-thiamine molecule called oxythiamine. It turns out that the same pathway that induces oxythiamine and uric acid, because of the diminished energy/ATP (fructose costs more ATP to process than it provides), also drives excessive hunger, cravings, and over-eating. This make sense. If we consume a food that costs more energy than it provides, we will remain hungry. The drop in ATP drives this hunger because deep down in the cells, the mitochondria are actually starving. Nature’s way of preventing that is by forcing us to eat more. Ditto for dehydration. If we do not drink enough water or consume enough or the appropriate balance of electrolytes so that we can use this water, our bodies may decide to begin storing fat as a protective measure. These are just a few of the arguments made by Dr. Richard Johnson, the author of Nature Wants Us to Be Fat and an earlier book called The Fat Switch (which I have not read yet).

Sadly, while all this makes perfect sense, it does not seem to explain my menopausal weight gain. I avoid the two major drivers. I am well hydrated and my fructose intake is minimal and from whole fruits only. I don’t have cravings in the way he describes, except perhaps for a big juicy steak after a heavy deadlift workout. As a kid and a young woman though, HFCS and the wonder of processed foods were gaining prominence, so perhaps I altered my metabolism decades ago and am only now paying the price. Regardless of my struggles with weight gain, Dr. Johnson’s research and theories are spot on and are likely applicable to a large portion of the population. The book is very easy to read and I thoroughly enjoyed reading it. I also learned a few things, which is always a good thing. I highly recommend this book. If you purchase it through the link below, I get a few dollars that help support this website.

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Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent--and Reverse--It

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Books

Nature Wants Us to Be Fat: The Surprising Science Behind Why We Gain Weight and How We Can Prevent–and Reverse–It*

by by Richard Johnson (Author), David Perlmutter (Foreword)

Nature puts a “survival switch” in our bodies to protect us from starvation. Stuck in the “on” position, it’s the hidden source of weight gain, heart disease, and many other common health struggles. But you can turn it off.

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Happy Ending to Migraines: The Benefits of Milk

by Angela A Stanton, PhD

Published on May 25, 2016

10321 views

Migraines and Electrolytes

In late June of 2015, I received a PM (personal message) on Facebook from a husband of a migraineur. The husband introduced himself and explained that his wife “suffered with migraines for 15 years (Oct. 2000) after hitting her head under a bathroom cabinet.” She had been through all kinds of typical migraine treatments – just about everything under the sun possible to try, including a neuronal stimulator placed in via surgery – but nothing has worked. As he was sitting in the hospital waiting for some results, he found me on Facebook and asked for help.

I have a standard questionnaire that I ask all migraineurs to fill and send the answers to me via PM so I can see what may be wrong. The first thing that hit me was that she was drinking 256 oz (32 glasses) water a day when the calculator suggested that her petite figure needed only 66 oz (just over 8 glasses) so something was terribly wrong. She also took a ton of medications, though the list he sent was already greatly reduced. Even with these medications, she suffered debilitating migraines every day.

The migraineur was Kristen Cassimatis. Her recovery was covered recently by a local television station on their news. You can watch it here: Raw milk helping woman relieve migraine pain.

What Do Electrolytes, Whole Milk, and Migraines Have in Common?

A lot actually. The very first article I published at Hormones Matter was on the importance of proper hydration to the body. Hydration is not water but a mix of electrolyte minerals with water, of which sodium and potassium (in proper balance) are the most important. An article I wrote somewhat later describes what excessive thirst means for the body and that sugar is really bad for you. Thus, if you look through some of the articles I published, you can see that a meal that is hydrating, contains no added sugar, has protein and some minimal carbs, electrolytes, and fat. Fat is good for you. I have also published several academic journal articles on the cause and treatment of migraine, based on statistical findings in the migraine group on Facebook.

I have not yet discussed fat and cholesterol in great detail but an article shall come about that in the near future. For now, since whole milk is full of saturated fat and cholesterol, I just want to mention a few important findings. It is important to note that over 70% of our brain is fat and 25% of all cholesterol in our body is found in our brain (1) in what is called the white matter where voltage transmitting axons are coated with cholesterol (myelinated). Thus, cholesterol and fat are important for us.

While there is a huge controversy over the benefit versus harm of saturated fats and cholesterol, more studies now show that saturated fats and higher levels of cholesterol are actually better for us, particularly for women. In fact, saturated fat is not associated with heart disease as suggested by many studies.

To add insult to injury, cholesterol is not actually made from fat but from acetoacetyl-CoA (2) by a 19-step process in the liver. We can choose to eat cholesterol but if we don’t eat enough, the liver has to make cholesterol. When we don’t eat cholesterol, the liver makes less cholesterol than each person’s optimal level (2). The only bad cholesterol our liver makes are triglycerides that do clog up arteries but they are made of sugar and under special circumstances. Thus, regardless in what stage studies are at now, something that every single cell is made of in our body – the membrane of each human cell is made of lipid bilayer – cannot possibly be bad for us: we are made of the stuff.

As in the story above, someone who feels the urge to drink a lot of water is usually not getting enough or the right balance of electrolytes. Moreover, the act of drinking too much water is harmful since it dilutes electrolytes. Drinking whole milk, which is full of electrolytes, on the other hand, is good for us migraineurs and others alike. Few people realize that milk is a great source of electrolytes, protein, and good cholesterol. Most of us were told from early on in our lives that milk is for cows and not people; milk is bad for us; it has puss in it; it causes puss; it makes one phlegm up; it makes us fat; it has too much fat; etc. We have been told not to drink milk, and as a result, many folks are having difficulty managing electrolyte and cholesterol balance.

I think that milk is a perfect food, assuming of course, that it is organic, whole milk, not treated with hormones and antibiotics, as in the story above. Raw milk is not legal everywhere so while drinking safe raw milk is healthier, it may not be available to everyone. Reduced fat milk does not have the benefits of whole milk and also contains added sugar and proteins that are not all that great for you. In fact, if you have no time to eat a meal, be it breakfast, lunch, or dinner, a glass of whole milk is an ideal replacement.

So, as Kristin recovered from her migraines and is also preparing to have her brain stimulator surgically removed, she joined the thousands of migraineurs who have joined our migraine community on Facebook. Enjoy Kristen’s story and join the several thousands who have been able to stop all their medicines and remained migraine free.

Sources

Perlmutter D & Loberg K (2014) Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers (Hodder & Stoughton).
Dr. Kendrick M (2007) The Great Cholesterol Con; The truth about what really causes heart disease and how to avoid it (John Blake Publishing, London, England) p 270.

Sweet Death by Sugar

by Angela A Stanton, PhD

Published on January 19, 2015

6121 views

We all know that sugar is bad for us but we cannot resist it. Why not? Expert Robert Lustig MD, reasoned on 60-Minutes that for humans in nature all sweet tasting things are edible and not poisonous. There are no toxins in nature that taste sweet, and thus, evolutionarily speaking, favoring sweet things is predetermined in our genes; we are born liking sweets. All of this is true with one major exception: sugar, the natural substance, can become poisonous when modified.

Sugar and Ethanol

Consider the simple modification of squeezing a fruit for its juice. The modification is not chemical: we merely separated the sugary liquid from the insoluble fiber in the fruit–some soluble fibers may remain. This little change makes no difference for most fruits or our taste buds, but it modifies how our body metabolizes sugar in it. According to Lustig’s book Fat Chance (a must read!), when we eat the fruit with insoluble fiber attached (typically the skin), the fructose in the fruit (most sugar in fruit is fructose) bypasses our metabolic digestive process (insoluble fibers are not digestible) and heads straight to the gut where the good bacteria digest the fructose as their food from the fibers, thereby producing more nutrients for us. But if we drink the juice alone without any insoluble fiber, the same amount of fructose now gets into the metabolic cycle and by a complicated process turns into ethanol and gets stuck in the liver. Ethanol is a toxin. Ethanol is an alcohol we also use to improve car mileage. Ethanol causes non-alcoholic “alcoholic” liver disease. In fact, ethanol is alcohol and those drinking apple juice (thinking of kids now) are in fact drinking alcohol in terms of the likely outcome of the metabolic process, as per Dr. Lustig.

So we all thought that feeding our kids fresh fruit juices is a good thing but we also knew that they should not be getting too much sugar because their behavior changes from it. Now it is clear why their behavior changes: the part of sugar that turns into ethanol is alcohol. The other parts of the fruit juice that do turn into digestible sugars (glucose and sucrose) do something else to the body.

What is Glucose?

Glucose is “blood sugar” meaning the sugar our body can use. Sucrose converts to glucose as well. What happens to the glucose?

Some stores sell glucose in a liquid gooey form—thicker than honey—that I recommend you taste. Take a small teaspoon, fill it with glucose and swallow. The first thing you will notice (yes, I did the tasting test) is that it is not that sweet. The second thing you will notice is that the moment you swallow it, you cannot count till 5 and you are hot. So you take your sweater off. Then you have the urge to do something—paint the house? Mow the grass? If you are a kid: bounce off the walls and drive the people around you nuts. This is normal. This is what glucose feels like.

Note, however, that when you eat a teaspoon of table sugar, you will neither feel so hot, nor will you have so much energy. What is the difference? What happens when you drink a diet drink or eat sugar substitutes? You will neither be hot nor have any energy. The difference in feeling hot and having energy versus not feeling hot and not having energy represents the difference in the metabolism of glucose versus fructose and the fake sugar stuff.

The Metabolism of Glucose versus Fructose

I will not get into deep chemical equations or models; for that please watch the video below by Dr. Lustig. Rather, I will reduce all complexity and simply tell you the end of the story with as minimal of the underlying process as possible.

When food arrives into the body, insulin is released to convert the food into fat and deposit it for later use as glucose. Glucose is used by our brain and muscles for energy. After insulin has done its conversion, all insulin is used up. When the brain is hungry, it fetches the hormone leptin to get some energy. Thus, leptin grabs a hold of the available glucose and serves it to the brain (this is highly simplified!). The brain is happy and full of energy.

Now consider the situation when the only food we eat is glucose. Insulin is released but it has nothing to convert. It is already in the final form (glucose for the brain) and so the glucose goes straight to the brain, the kids are popping off the wall, and you suddenly find yourself painting the house. Note, however, that the insulin is in the blood and it is waiting for the food to arrive so it can work and convert it to fat. But there is no food; we only ate glucose and it is already being used by the brain! So what is insulin in the blood to do? Insulin stays in the blood, circles around looking for food. It finds none. By staying in the blood, over time this is a “cry wolf” scenario and the body starts ignoring insulin announcing the arrival of food that isn’t there. This is how insulin resistance starts.

Now consider that instead of glucose, you drink a glass of apple juice. It has natural sugar in it, some vitamins (very little), no fiber, no protein. The sugar of fruit is mostly fructose but a small part of it is also sucrose. So insulin releases again to match the size of the apple juice drink we just had, but again, it faces a problem. While sucrose becomes glucose in our body and can be converted and stored as fat, fructose is not seen as sugar. So once again, insulin is looking for food but finds none; it keeps on circling in our blood looking for food. It is ignored and insulin resistance begins.

The Metabolism of Glucose versus Sugar Substitutes & “Natural” Sugars like Stevia

Now consider you eat a diet something—by diet I mean sugar substitutes with reduced or zero calories. It certainly tastes sweet (very sweet indeed) but again, there is no glucose or sucrose in it and while it does not become alcohol in the liver, it certainly makes insulin run around in circles looking for food to convert to fat and deposit. Cry wolf again and the insulin is ignored. Insulin resistance begins. Why is this important? Because insulin resistance is type II diabetes!

The Famine

Now let’s continue about the peril of our non-toxic sweets. The fact that insulin is out looking for glucose also signals leptin that energy is incoming! Leptin is a hormone that is in charge of messaging the brain that glucose is available. In the case when insulin is running around in our blood in search of food it can convert to fat for later use as glucose but there is no food to be found, leptin finds no glucose. Thus, leptin tells the brain that famine is here.

Famine for the Brain is Obesity for Your Body!

The famine message to the brain means one thing: conserve energy. It reduces all non-essential activities, and literally, will not let you get up from that couch! This is highly simplified of course, but pay attention to the outcome. You are actually eating and drinking and at the same time your brain is getting the message of famine. What will that lead to? When the brain thinks it is famine time, it is famine time. The fact that you are eating and drinking sugar or sugar substitutes with lots of calories is not noticed by the brain. As far as it is concerned, there is no glucose available so it must slow your metabolism. A slow metabolism leads to obesity.

Sugar Anyone?

So, while there are many people who think nothing of having sweets or a soda, consider what it does to your body! Consider that it slows down your activity and forces you into famine state even though you are well fed! Consider that it makes you obese and sets you up for type 2 diabetes.

Now tell me if you still think that sweets are not toxic poisons for us! They are. And there is one more thing to add to the story that no one talks about. I mention this because I deal with a group of migraineurs—I was one of them until I figured things out and wrote a book about it and several articles about it on Hormones Matter.

Consider this quote from the Harrison’s Manual of Medicine:

…serum Na+ falls by 1.4 mM for every 100-mg/dL increase in glucose, due to glucose-induced H2O efflux from cells. (page 4)

Na+ is sodium ion. Sodium is part of sodium-chloride, which is salt. Glucose-induced H2O efflux from cells represents water exiting the cells as a result of an increase of glucose. Why is that, you may ask? The answer is very simple: sugar is an amazing water soak-up device. It pulls water from everywhere it can. It holds onto water like its life depended upon it. Unfortunately for the body, sugar pulls the water from the cells leaving the cells empty on the inside and a lot of fluid tied to sugar on the outside. As long as that sugar is there, the cells are not able to hydrate in any fashion until the level of Na+ is increased beyond a threshold level where Na+ can take water away from the glucose. Na+ also attracts water. In fact, all saline electrolyte liquids provided by IV or for drinking in hospitals are Na+ heavy to rehydrate the cells.

Thus, sugar not only starts and enhances diabetes II and obesity; it also shuts down cell hydration. This may cause headaches or migraines depending on your propensity.

In conclusion, if someone asks you if you would prefer to eat a teaspoon of sugar or a teaspoon of salt, while your taste buds will undoubtedly scream for sugar, you should know better!

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More people than ever are reading Hormones Matter, a testament to the need for independent voices in health and medicine. We are not funded and accept limited advertising. Unlike many health sites, we don’t force you to purchase a subscription. We believe health information should be open to all. If you read Hormones Matter, like it, please help support it. Contribute now.

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References

Sugar: The Bitter Truth https://www.youtube.com/watch?v=dBnniua6-oM
Longo et al., Harrison’s Manual of Medicine. 18^th edition. McGraw Hill. 2013.
Artificial sweeteners could cause spikes in blood sugar by By Brady Dennis September 17, 2014
Washington Post: http://www.washingtonpost.com/national/health-science/study-suggests-sweeteners-could-contribute-to-obesity-and-diabetes/2014/09/17/c3c04ea6-3dc2-11e4-b03f-de718edeb92f_story.html
Artificial sweeteners could lead to obesity, diabetes. By Michelle Castillo CBS NEWS July 10, 2013, 4:28 PM
CBS News: http://www.cbsnews.com/news/artificial-sweeteners-could-lead-to-obesity-diabetes/
Artificial sweeteners may promote diabetes, claim scientists
The Guardian: http://www.theguardian.com/science/2014/sep/17/artificial-sweeteners-diabetes-saccharin-blood-sugar
Do Artificial Sweeteners Really Cause Diabetes? By Published: June 7, 2013 By Jessica Chia
Women’s Health Magazine: http://www.womenshealthmag.com/health/artificial-sweeteners-cause-diabetes
Could artificial sweetener CAUSE diabetes? Splenda ‘modifies way the body handles sugar’, increasing insulin production by 20% by Rachel Reilly Published: 12:27 Est, 30 May 2013 | Updated: 12:27 Est, 30 May 2013
The Daily Mail: http://www.dailymail.co.uk/health/article-2333336/Could-artificial-sweetener-CAUSE-diabetes-Splenda-modifies-way-body-handles-sugar-increasing-insulin-production-20.html
How To Starve Cancer To Death By Removing This One Thing From Your Diet
Organic Health: http://organichealth.co/starve-cancer-to-death-by-removing-this/
Is sugar a toxin? Experts debate the role of fructose in our obesity epidemic By Tamar Haspel, September 2, 2013
Washington Post: http://www.washingtonpost.com/national/health-science/is-sugar-a-toxin-experts-debate-the-role-of-fructose-in-our-obesity-epidemic/2013/08/30/58a906d6-f952-11e2-afc1-c850c6ee5af8_story.html
Scientific team sounds the alarm on sugar as a source of disease. By Barbara Sadick Chicago Tribune
The Chicago Tribune: http://www.chicagotribune.com/lifestyles/health/sc-health-1210-sugar-metabolic-syndrome-20141205-story.html#page=1

Menopause and the Body Fat Blues

by Chandler Marrs, PhD

Published on June 26, 2013

4552 views

Postmenopausal weight gain is a common problem for many women. Most suspect it has something to do with declining or changing hormones, but the mechanisms have remained unclear. Fat, researchers are learning, is not merely the inert blob we thought it was, but a complex endocrine organ capable of initiating and maintaining its own growth. Not good news for those of us who carry an over abundance of this cushy substance.

In a recent study measuring the mechanisms of subcutaneous thigh fat storage it was learned that the enzymes that direct whether we store or burn fat are re-regulated post menopause, presumably by hormone changes. Called adipocyte fatty acid storage factors, these proteins determine whether and how much fat is burned or stored. For post menopausal women, not only are there more post meal fatty acids but more fat is stored. What was interesting was the mechanism. There were no differences between the pre- and post- menopausal enzymes that broke down the fats (lipoprotein lipase), meaning the capacity to burn it remained unchanged. What changed was the capacity to store it.

The researchers found the two enzymes that determine fat storage rates (adipocyte acyl-CoA synthase and dicylglycerol acyltransferase) were significantly upregulated in postmenopausal women. Why they were upregulated was not clear. The standard presumption was made that declining ‘estrogen’ concentrations must somehow regulate the fat storage enzymes, but none of the estrogens were measured.

In a similar study looking at the role androgens and fat storage in men (diagnosed hypogonadal – low testosterone and eugonadal – ‘normal’ testosterone men), researchers found the hypogonadal men exhibited upregulated fat storage factors in the femoral area (butt and thigh). The pattern was consistent to that observed in postmenopausal women. Since neither testosterone, the other androgens or estradiol and other estrogens or even progesterone hormones were measured in either study, it is unclear which hormones or hormone patterns impact these fatty acid storage factors. What is clear, however, is that aging, whether chronological or endocrine, seems to increase fat storage.

Are We Really that Fat and Does it Matter?

by Chandler Marrs, PhD

Published on August 13, 2012

3563 views

Body mass index (BMI), the dreaded math calculation used for decades to tell us whether we are merely fat or morbidly obese, suggests that over 41 million or 35% of us are in the latter category. As bad as that may seem, it’s about to get a whole lot worse. Researchers from New York University found that BMI underestimates the obesity numbers, especially for women.

In a study published on PLoS ONE, a peer reviewed open access journal, researchers suggest that when more accurate measures of adiposity (fat) are used, at least 74 million Americans (64%) should be deemed obese. Whoa.

BMI and Women’s Health

It appears that BMI (weight in pounds/(height in inches)²×703) while a quick and easy indicator of obesity, ignores several important factors that tend to underestimate obesity levels in the female population. Most importantly, BMI doesn’t account for the relationship between lean body mass and fat mass. Sarcopenic obesity, the loss of lean mass or muscle combined with the increase of fat mass, plagues women more frequently than men, especially as we age. As we age and lose more lean mass, BMI measures of obesity become less and less accurate. According to the research, BMI underestimates the obesity levels in women by 40% across all age groups, but for the older age groups, >60 years, the number approaches 60-70% error. This is striking, not only because of the high mis-classification rate in women (remember medical decisions are made based upon BMI assumptions) but also, because BMI potentially underestimates the number of women who should be considered obese. Or does it?

While I agree that many of us are not as slim as we should be, I wonder if we might not need new measures of health and fitness. I am thinking of the female athletes in the Olympics – not the gymnasts or divers (although even as petite as those athletes are, their weight, because of muscle mass, to height ratio could be skewed by BMI standards), but the female weight lifters, boxers, wrestlers, judokos, and even the water polo players. Many of these women would be considered overweight by current BMI standards, and yet, they are at the pinnacle of health and fitness. What does that say of the BMI standards when those at the height of health and fitness can be considered fat while those at edge of illness, who are noticeably overweight are considered normal weight because of skewed lean to fat mass ratios?

The Paradox of Obesity: Why BMI Doesn’t Predict Health

And here we have the paradox of obesity (and the problem with BMI); obesity doesn’t correlate with mortality. Indeed, with many conditions and under many circumstances-stroke, cardiovascular disease, hemodialysis, cancer and others, being overweight increases survival. Maybe it’s not the fat, or even the lean muscle to fat ratio, but the fitness level that should be measured. Research shows that individuals who are metabolically healthy regardless of weight, have no increased risk of mortality from cardiovascular disease than their normal weight counterparts.

Resting Heart Rate Better than BMI

It is well known that athletes, no matter their BMI, have lower resting heart rates than couch potatoes. Perhaps resting heart rate might be a better indicator of overall health. Indeed, several studies have demonstrated that a low resting heart rate may be a better indicator of cardiovascular and metabolic health in women than BMI. So, before we go starving ourselves to reach some physical notion of health (and beauty) based upon a faulty metric, embrace your inner athlete and exercise.

To the researchers who bemoan the growing obesity epidemic and associated health costs, it’s time to move beyond what we look like as a matter of predicting health and move toward how our bodies function. Resting heart rate may be one solution, biomarkers may be another, but BMI is not an effective metric for evaluating women’s health.

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Migraines and Electrolytes

What Do Electrolytes, Whole Milk, and Migraines Have in Common?

Sources

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You might be interested in

Sugar and Ethanol

What is Glucose?

The Metabolism of Glucose versus Fructose

The Metabolism of Glucose versus Sugar Substitutes & “Natural” Sugars like Stevia

The Famine

Famine for the Brain is Obesity for Your Body!

Sugar Anyone?

We Need Your Help

References

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You might be interested in

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BMI and Women’s Health

The Paradox of Obesity: Why BMI Doesn’t Predict Health

Resting Heart Rate Better than BMI

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