1. Further readings
2. Chemistry
   1. Lipoprotein consists of
      1. Cholesterol
      2. Phospholipids
      3. Core containing triacylglycerols and cholesteryl esters
      4. Apolipoproteins
   2. The Lipoproteins (size)
      1. 1. Chylomicrons
      2. 2. VLDL (very large density lipoprotein)
         1. full of triglycerides
      3. 3. IDL
      4. 4. LDL (low density lipoprotein)
         1. high level = bad
            1. liver will not take it back because it is not the form it wants back (worn out) so it floats around and if it settles in the blood stream then it builds up and causes issues.
      5. 5. HDL (high density lipoprotein)
         1. high level = good
      6. 6. sdLDL (small density LDL , high level = bad
   3. Lipoprotein and the Liver
      1. simplified schematic
      2. simplied schematic
3. How we store FAT?
   1. You EAT when you are hungry and eat carbohydrates in some form of a meal
   2. Your body produces Insulin
   3. Insulin tells your body to store fatty acids and keeps you from burning energy
   4. You get hungry
   5. You start eating more
   6. You secrete more insulin
   7. Digested carbohydrates enter the bloodstream as glucose
   8. Your blood glucose level rises
   9. You secrete more insulin and prevents fatty acids leaving the fat cell to release it as a energy source
   10. Carbohydrates from your meals after conversion to fat stays in the fat cells as triglycerides
   11. You become FATTER
4. How we burn fat (Lipolysis)
   1. Eat
   2. Carbohydrates turned into glucose for energy
   3. What is not used is stored in the liver as glycogen
   4. If glucose runs out , fat takes over by burning fat is referred to ketosis
   5. Hormones regulating our blood sugar level are activated by enzyme in the blood vessels of fat tissue called lipase.
   6. Lipase activates the release of triglycerides in the fat cell
   7. Triglycerides are broken down into individual components of fatty acids and glycerol
   8. Glycerol in used by the liver as energy and fatty acids to the muscles as energy
   9. Once inside the mitochrondia, muscle or liver cells energy to produce energy, heat, water and carbon dioxide as well as adenosine triphosphate (ATP)
   10. Water exits as urine and sweat, and exhale carbon dioxide
5. Fat Cells
   1. Fat flows in and out of our cells constantly
   2. We stored fat as triglycerides
   3. Triglycerides are 3 fatty acids bound by one glycerol molecule inside a fat cell
   4. Anything that promotes the flow of fatty acids into your fat cells makes the fat cells bigger
   5. Insulin is the body primary regulator of fat metabolism
   6. Lipoprotein lipase LPL is also a regulator that insulin interacts with
   7. The more insulin we secrete the more active LPL in on our fat cells
   8. When insulin levels go up we store more fat
   9. Carbohydrates drive insulin secretion
   10. Insulin drives fat accumulation
   11. Fats don't make us fat but carbohydrates do
6. Carbohydrates
   1. Sugars
      1. Low fat foods are filled with sugar
   2. Refined
      1. Starches
         1. Cereals
         2. Breads
         3. Pasta
      2. Liquid carbohydrates
         1. Fruit juice
         2. Soda drinks
         3. Beer
   3. Storing carbohydrates = Storing FAT in our fat cells
   4. Easily digestible are the worst as they pump glucose into the bloodstream causing insulin to spike
7. Energy balance is not the cause
   1. Calories in = Calories Out does not work
   2. Eating FAT does not make you FAT
   3. Low fat high carbohydrate diet caused the spike in weight gain
   4. Exercise ONLY will NOT reduce your weight
   5. When you deprive the body of calories you begin storing more body fat while simultaneously losing muscle mass
   6. Periods of low calorie intake you increase the levels of Lipoprotein lipase ( LPL ) and store more fat
   7. Frequent small meals better that less frequent larger meals- body defensive mechanism is to store fat
8. Levels, ideal
   1. Blood glucose levels >6.5 mmol/l diabetic range
   2. HbA1c measures glucated hemoglobin over 3 mth period 4.5 to 5.5 % normal range
   3. Total triglycerides, TG < 1.7 mmol/l
   4. Total chloesterol TC = LDL+ HDL+ TG/2.2
   5. Ratios to use
      1. TC/HDL ideal <3.5 mmol/l
      2. HDL/LDL > 0.4 mmol/l
      3. TG/HDL < 2mmol/l