The rationale of Hepatothermic Therapy (HT) is to optimize your liver’s capacity for partial or total fat burning (ketogenesis and fatty acid oxidation) and for thermogenic (heat-releasing) mechanisms fueled selectively by this fat burning. Thus, HT is a strategy for enabling the liver to efficiently convert body fat to ketone bodies, carbon dioxide, and heat. This is achieved both with special natural supplements which help to unlock the liver’s substantial fat burning capacity, as well as lifestyle measures - exercise and appropriate food choices - that establish the proper hormonal environment (less insulin, more glucagon) for hepatic fat burning. For best results, HT must incorporate the following three strategies:
Morning Aerobic Exercise
- The morning is the best time of day for fat burning, because your body has begun to adapt to fat burning during your overnight fast.
- Don’t eat breakfast before your workout, but drink two cups of strong coffee (if you aren’t caffeine intolerant) - this will help mobilize stored fat. If you eat before working out, you will do a great job of burning the carbohydrate you just ingested - rather than stored fat!
- Do a moderate intensity workout (50-60% VO2 Max) in which you support your own weight (i.e. brisk walking, jog-walking, stair-climbing, elliptical gliders); if knee problems make this difficult, use a stationary bike. If you are exercising at the right moderate intensity, you should be able to carry on a normal conversation at the same time; high intensity exercise burns primarily stored carbohydrate rather than fat.
- After you’ve had a chance to improve your muscle tone and cardiovascular fitness, gradually increase the length of your exercise to *at least 40 minutes per session.
- Work out at least five times weekly(Once you reach your target weight, you may be able to reduce your exercise frequency a bit, but don’t exercise less than three times a week.)
- Prolonged moderate-intensity exercise suppresses insulin, boosts glucagon, mobilizes fat, and thus is ideal for fat burning; increased capacity for fat burning will persist for several hours after exercise if you don’t raise insulin by ingesting carbohydrate
- After morning exercise, you can prolong the accelerated fat burning by either not eating breakfast (you probably won’t be hungry) or by eating a low-carb protein snack as breakfast
- If morning exercise is simply unfeasible, exercise on an empty stomach at some other time of the day - HT regimens with noontime or after-work exercise have worked well for many people, provided that they don’t eat for at least 2 hours prior to the exercise.
- The people who get the best results with HT are usually those who do the most exercise! Exercise is crucial to the success of HT.
Proper Food Choices: Very Low Fat/Low Glycemic Index
- Food choices in HT are intended to keep daily insulin secretion relatively low and support glucagon production (thus aiding fat burning),while minimizing fat intake.
- Avoid fatty foods - fat should be no more than 15% of daily calories. No fatty meats, dairy products, or egg yolks. Minimize the use of oils in cooking, scan the labels of convenience foods for fat content, and be very sparing in your consumption of avocados and olives.
- A moderate daily intake of nuts or nut butters (no more than one ounce daily) is permissible, in light of evidence that these foods are markedly protective for vascular health. (Avoid nut butters that have added hydrogenated oils.)
- A very-low-fat diet, especially if accompanied by regular exercise, tends to decrease your daily insulin production by improving your body’s sensitivity to insulin - and of course also puts less new fat in your fat cells.
- The starchy foods in your regular diet should have a relatively low glycemic index (that is, they should increase blood sugar gradually and moderately, to avoid excessive insulin secretion)
- Pasta, rice (preferably brown parboiled), beans, corn (whole corn or popcorn), bulgur wheat, barley, “old-fashioned” (not instant) oatmeal, and whole fruit are recommendable. Avoid wheat flour products (excepting pasta, sourdough and whole-wheat pita bread), baked potatoes, and sugar-loaded soft drinks (diet sodas are okay); these foods trigger vigorous insulin secretion.
- Beans - particularly home-cooked beans - have an especially low glycemic index and are great for weight control.
- Eat foods in a physically intact natural form when feasible - the glycemic index of whole-kernel grains is lower than that of flours.
- A table of glycemic indices - such as you can find in the popular book (The Glucose Revolution) can help you choose appropriate starchy foods.
- Vegetables, vegetable juices, and whole fruit are strongly recommended - they are great for your long-term health as well as for weight control. Whole fruit is the best dessert or snack. These foods are rich in potassium, crucial for the health of your vasculature and bones.
- With respect to protein intake, it probably isn’t crucial to regulate this aspect of your diet. However, certain strategies in this regard can help you to minimize your daily insulin secretion and/or better control your appetite. (See Protein Options for Leanness.)
- Vinegar can lower the glycemic index of a meal. Use vinegar as a salad dressing; you can also add a tablespoon of vinegar to fruit juices consumed with meals.
- Alcoholic beverages, in moderation (1 or 2 drinks in the evening), are permissible, and indeed may benefit your health if you can drink responsibly. However, alcohol in excess will bring fat burning to a halt. Women who drink moderately are less likely to gain weight than non-drinkers.
- Eat enough to satisfy your hunger - no calorie counting! Eat enough carbohydrate with your evening meal so that subsequent morning exercise will be comfortable. But use your common sense and your self-restraint - gluttony will sabotage any weight-loss program!
- HT Supplementation is crucial for optimal results, and requires hydroxycitrate (HCA), Carnitine, and precursors of the crucial metabolite oxaloacetate (i.e. pyruvate, aspartate) - as provided in LIPIDOX and in LIPIDOX POWDER.
- These supplements help to unlock the liver’s thermogenic and fat-burning capacities.
- The volume of supplementation required with HT is high. If you don’t mind swallowing large numbers of capsules, LIPIDOX is a good option. Otherwise, LIPIDOX POWDER, which can be blended into water, may work best for you.
- Take supplements prior to morning exercise and before bedtime. Optionally, for the most rapid benefit, you can take a third dose either in mid-afternoon or, if you decide to skip breakfast, in mid-morning.
- If you exercise at some other time of day, take the “mid-afternoon” dose of the supplements prior to the exercise session.
- Since hydroxycitrate is not efficiently absorbed, many people initially experience loose stools when using these supplements; you can reduce your dose temporarily if this becomes a significant problem.
- Certain supplements taken with meals may also aid HT. In particular, fish oil enriched in the essential fatty acid EPA should further boost your liver’s fat burning capacity.
- Remember that HT supplementation won’t work well to achieve fat loss without the exercise training and proper dietary choices, which are needed to promote the proper hormonal environment for fat burning.
- Note that HT supplementation does not involve drugs or even herbs - just nutrients, natural metabolites and food factors, all of which appear to be health-protective.
- HT supplementation is not recommended for pregnant women, who should not attempt to lose weight except as instructed by their doctors.
Fat Loss vs.Weight Loss: Note that in the first few weeks of HT, lean mass tends to increase while body fat decreases. That means that body fat will decrease faster than body weight, and your initial rate of weight loss may not be impressive. After a month or more of HT, lean mass begins to decline as well, and weight loss tends to catch up with fat loss. So don’t obsess about your scale weight when beginning HT. To evaluate your progress on HT, it is best to have your body composition assessed periodically (by a personal trainer or physician) so that you can quantify your fat loss.
A caution to diabetics: When using HT, monitor your blood sugar control as instructed by your doctor, and modify your medication usage as needed, with your doctor’s assistance.
That’s all there is to it! No drugs, no semi-starvation, no calorie-counting. Nothing but exercise, health-protective food choices, and safe, natural supplements!
*** NutriGuard's products are not clinically proven therapies for the prevention or treatment of disease and should not be used as substitutes for the therapies recommended by your doctor.