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1) Iodine and Tyrosine

As mentioned, the function of the thyroid gland is to take iodine and convert it into thyroid hormones: thyroxine (T4) and triiodothyronine (T3)

Thyroid cells are the only cells in the body which can absorb iodine

These cells combine iodine and the amino acid tyrosine to make T3 and T4. T3 and T4 are then released into the bloodstream and are transported throughout the body where they control metabolism

Your thyroid converts tyrosine (the other building block) into thyroglobulin and attaches between one and four iodine atoms to create T1, T2, T3, and T4 respectively

2) ACV Morning Drink - Cayenne, ACV, Salt, Lemon

Cayenne

Capsaicin is an active component of cayenne that has weight loss benefits due to the release of adrenaline that it causes

ACV

Acetic acid intake suppresses body fat accumulation due to the upregulation of fatty acid oxidation

It upregulates the enzymes SREBP-1 (regulates lipogenic enzymes) and PPARalpha (regulates fatty acid oxidation) while also elevating uncoupling protein 2 (UCP2)

Salt

Sodium depletion alters how the nervous system, including structures within the mesolimbic dopamine system, processes the taste of salt

Sodium deficiency reduces gustatory nerve responses to salt - Neurons within the NST, which receives afferent information from the gustatory nerves, also exhibit altered firing patterns to the taste of salt during deficiency

Similar to the changes in firing observed in the gustatory nerves, the salt-responsive neurons in the NST exhibit reduced firing during deficiency

Interestingly, neurons that respond to sweet tastes such as sucrose begin to fire in response to salty tastes in the depleted animal

Lemon

Lemons contain a soluble fiber known as pectin that increases digestive health - pectin works by binding to fatty substances in the digestive tract, including cholesterol and toxins, and promotes their elimination

3) Overeat, but Overeat with Protein

Study - JAMA

Looked at whether the level of dietary protein affected body composition, weight gain, and/or energy expenditure in subjects randomized to one of three hypercaloric diets: low protein (5%), normal protein (15%), or high protein (25%)

https://academic.oup.com/ajcn/article...

4) Leptin Spike with Carbs

Study - American Journal of Physiology

Assessed the impact of the macronutrient content of a meal on the postprandial leptin response

22 young healthy subjects (11 men and 11 women) were given, in a randomized order, an isoenergetic meal [carbohydrate (81%) or fat (79%)] or remained fasting

In both genders, leptin response was higher after the carbohydrate meal than after the fat meal and while fasting

In conclusion, a carbohydrate meal induces higher postprandial leptin levels than an isoenergetic fat meal

https://www.ncbi.nlm.nih.gov/pubmed/1...

5) Focus on Strength Training instead of HIIT

A study published in the journal Amino Acids had 12 healthy men complete a resting control trial and a trial consisting of ten 6 seconds cycle ergometer sprints interspersed with 30 seconds recovery, in randomised order

Found that with sprinting, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting

https://www.semanticscholar.org/paper...

6) Switch to Half Caffeine to lessen the load on the adrenals

Cortisol responses to caffeine are reduced, but not eliminated, in healthy young men and women who consume caffeine on a daily basis

https://www.ncbi.nlm.nih.gov/pmc/arti...

7) Add Salt

A lack of sodium can cause the brain to send signals to the adrenal gland to increase the release of hormones responsible for water balance (aldosterone & ADH, or vasopressin) - cortisol is released alongside these other hormones

8) 36 Hour Fast - breaking fast after workout in AM

Insulin Variations Study - BMC Medical Genomics

https://bmcmedgenomics.biomedcentral....

9) Switch White Fat to Brown Fat

Turmeric
https://www.ncbi.nlm.nih.gov/pubmed/2...
Cold Therapy/Lowering Temperature
https://www.jci.org/articles/view/67803
https://www.nature.com/articles/s4159...

10) Once applied, utilize Keto or HFLC to Keep LBM

Weight reduction is accompanied by a slowing of energy expenditure, or RMR, which is why weight regain is so common after dieting

Study - Keto & RMR

https://www.ncbi.nlm.nih.gov/pmc/arti...