UltraMetabolism

A: As you probably already know, not all carbs are created equal. But what's a "good" carb and what's a "bad" one? That's something that even most experts still can't agree on. The glycemic index is an attempt to rank different types of carbohydrates along this scale from "bad" to "good." The idea is that it measures how quickly specific foods turn into sugar in your blood and trigger the production of insulin.

But the index has become outdated. In its place, a better concept has emerged from all the research: the glycemic load. Glycemic load works for real-life eating. It measures how your blood sugar responds to an entire meal, rather than isolated, individual foods. It takes into account all the factors, including the effect that mixing carbohydrates, fats, protein, and fiber has on your metabolism.

It's easier than it sounds. In UltraMetabolism, you'll learn the fundamentals of choosing carbohydrates wisely for optimal balance-without memorizing a long list of foods and their glycemic load scores.

A: We've all heard the formula: "Eat less + exercise more = weight loss." And we've all been lead to believe that people who are overweight are either overeating, lazy, or both.

But it's not that simple. The truth is, our bodies are genetically wired to make us gain weight and keep it on. It's an uphill battle. You can't change your genes, but you can control your weight. The trick is learning how to tune up your metabolism and use your -body's natural calorie-burning capabilities to help you lose weight and get healthy.

In UltraMetabolism, I show you that eating too few calories is just as bad as eating too many. You need to find how many calories your metabolism needs each day-and eat that amount. Believe it or not, if you eat less, your body will think you're starving and will actually sabotage your weight loss!

I'll also explain how we've been hoodwinked by shaky science into believing that if we eat fat, we'll gain weight-not true. What matters most is the type of fat, not the amount. Some fats do slow your metabolism, but others, like omega-3 fatty acids, actually rev up your fat-burning capacity.

A: Both omega-3 and omega-6 fatty acids are essential, but omega-3s are more desirable. Our ancestors consumed both these fats in fairly equal amounts. But these days, most of us eat about 20 times more omega-6s than omega-3s! That's mainly because omega-6s are widely available in today's diet-you'll find them in vegetable oils.

Omega-3 fatty acids are much harder to come by in food, so most people are deficient in them. The best sources of these fats are fish such as salmon, herring, sardines, and fresh anchovies. You can also find them in flaxseeds and flax oil, and some types of nuts and seeds.

To make sure you get enough omega-3s, I recommend that most people take a supplement containing EPA/DHA (approximately 400 mg/200mg ratio per capsule), one to four capsules a day. Make sure you use supplements from a reputable company that certifies purity from heavy metals and pesticides.

A: While I certainly can't make a definitive diagnosis without more information and testing, several "red flags" went up for me when I read the description of your symptoms. I've heard stories like yours before, and more often than not a sluggish thyroid gland is to blame.

This small gland in the back of your neck secretes the hormones that control your metabolism, as well as the levels of many other hormones, including insulin, cortisol, and sex hormones. It's easy to see how many body systems might be thrown out of order if your thyroid isn't working properly!

Thyroid problems can be tricky. Many dietary, lifestyle, and environmental factors can affect how this gland functions. If you suspect a sluggish thyroid, I recommend visiting a physician who is experienced in performing a broad spectrum of thyroid function tests. (See the Qualified Doctors section of this site.)

But there's a lot you can do, too. Once you've got an accurate diagnosis, you can try the thyroid-fortifying steps I describe in UltraMetabolism-exercising, taking saunas, eating the right foods, using supplements and more. Many thyroid problems can be cured without drugs or surgery.

A: Dark chocolate does have a lot going for it. It's rich in phytonutrients called polyphenols. These natural antioxidants and anti--inflammatory molecules have been shown to protect against both inflammation and obesity.

But wait! Don't stock up on chocolate bars just yet. To truly be healthful, dark chocolate should have little added sugar and saturated fat but as much cocoa in it as possible-at least 70%. Even so, dark chocolate isn't low in calories. Limit yourself to no more than two to three ounces a day.

You may also want to try cocoa nibs-roasted, unprocessed, whole cocoa beans. They are crunchy, delicious, and full of polyphenols and OEA, a special fat that helps you burn fat. (See the Resources section of the book for sources of cocoa nibs.)

A: I know how you feel. I have a hectic schedule and, I must admit, I hate to exercise. My solution? Instead of exercise, I play. The key is finding something - or many things - you like to do and doing them on a consistent basis, the more vigorous the activity the better.

Want to exercise less but get more benefits? I show you how in UltraMetabolism. The key to get "more bang for your buck" is through interval training. That means short bursts of high-intensity activity followed by longer periods of lighter exercise-what we called wind sprints in high school. Whether you're trying to lose weight, get more energy, or just maintain your health and fitness, interval training is a quick, efficient way to real results.

A: Antioxidants are compounds that fight oxidation. When a car rusts or a sliced apple turns brown, that's oxidation. Oxidation happens in your body, too. Molecules called free radicals cause cell damage in the body-virtually rusting our insides. Antioxidants work to quell free radical activity and prevent this rusting. Ever wondered why pouring lemon juice over apple slices keeps them from turning brown? It's the antioxidant action of vitamin C in the lemon!

Where can you find antioxidants?

The best source is a wholesome diet that's full of colorful foods like red peppers, orange carrots, yellow squash, leafy greens, and whole grains. Herbs such as ginger, rosemary, and green tea also fight oxidation. So do supplements like alpha-lipoic acid and coenzyme Q10.

A: Hunger is more complicated than you think. Your brain, nervous system, metabolic hormones, fat cells, and immune system-all can affect your appetite. These systems work together to tell you when you need food. When they're working well, they're very efficient. But when they go haywire, they can make you eat when you don't really need to.

The result? Overeating and weight gain. Of course, the trick to maintaining a healthy weight is only eating when you're hungry.

How can you control your appetite? Here's a start:

• Eat early and often. Don't skip breakfast and don't starve yourself.
• Eat balanced meals with the right amounts of fat, carbohydrates, and protein.
• Eat whole, fresh foods, rather than processed or canned.
• Get more fiber.
• Avoid refined sugars and flours and foods made from them.

Want more tips for "balancing" your metabolism? You'll find them in UltraMetabolism.

A: Ever had a bad sore throat or an infected hangnail? Then you've experienced the pain, swelling, redness, and heat that signal inflammation. When you're hurt, inflammation is a good thing. It fights foreign invaders like infections, allergens, and toxins. But when your immune system gets out of whack, inflammation gets out of control and spreads throughout your body.

The result? Any number of chronic diseases-including obesity. It's a vicious cycle: Inflammation can make you gain weight, but extra pounds can trigger more inflammation. Other causes of body-wide inflammation include a typical Western diet (sugar, animal fat, and processed food) and lack of exercise. I can't stress enough how important it is to prevent and treat inflammation-it can have disastrous effects on your weight and health.