INFLAMMATION & BODY COMPOSITION

🔥 What Is Inflammation—and Why It Matters for Fat Loss

The Dates are now set for my next program TIGHT28 July 6 - August 2

Definition & Context

• Inflammation is a normal and essential immune response meant to be temporary and restorative.

• Chronic inflammation, however, is a constant internal stressor. It hijacks hormones, distorts metabolism, and impairs the body’s ability to burn fat effectively.

• This is a major reason people get stuck even when they feel like they’re “doing everything right.”

Key Distinction

• Temporary post-workout inflammation = good.

• Persistent, systemic inflammation (often rooted in gut health) = problematic for fat loss and overall metabolic function.

🧬 Root Cause #1: Leaky Gut & Immune Activation

What is Leaky Gut?

• Imagine your intestinal lining like a cheesecloth: it should only let fully digested nutrients pass into the bloodstream.

• With leaky gut, that lining becomes more like fishnet stockings—allowing undigested food particles and toxins to leak into the bloodstream.

Immune Response Triggered

• The immune system sees these large food particles as foreign invaders → triggers an immune response → creates inflammation.

• This results in chronic immune activation every time you eat.

Common Symptoms of Leaky Gut:

• Bloating

• Food sensitivities (especially to foods you frequently eat)

• Fatigue, puffiness, joint pain

Food Sensitivity Tests Mislead

• Many foods test “red” not because you're truly sensitive, but because they're leaking into the blood undigested.

• Heal the gut, and sensitivities often disappear.

🧠 How Inflammation Derails Fat Loss Mechanisms

1. Liver Dysfunction

   • Inflammation causes insulin resistance in the liver, which misinterprets the insulin signal and starts producing and releasing more glucose.

   • This elevates blood sugar even in the absence of food—undermining fat loss.

2. Fat Storage vs. Muscle Loss

   • Inflammation sends a protective signal: “Don’t burn fat; store it.”

   • The body turns to breaking down muscle for energy—especially in arms and legs.

   • Rapid weight loss often = high muscle loss if inflammation is present.

3. Hormonal Disruption

   • Leptin resistance: The brain doesn’t receive the signal that you’re full → increased hunger, slowed metabolism.

   • Ghrelin dysregulation: Hunger signals spike; cravings worsen.

   • Cortisol is elevated → promotes belly fat storage, muscle breakdown, and sleep disruption.

4. Damaged Mitochondria

   • Mitochondria (your energy generators) become sluggish in an inflamed environment.

   • Result: Less energy, slower metabolism, reduced fat oxidation.

5. Water Retention & False Fat Gain

   • Aldosterone-driven fluid retention masks progress on the scale.

   • People feel fatter even when losing weight—leading to discouragement.

🔍 Common Inflammation Triggers

• Processed foods (lack fiber, high sugar)

• Alcohol

• Environmental toxins (mold, heavy metals)

• Chronic stress & poor sleep

• Sedentary lifestyle

• Long-term medications

• Past infections or medical trauma

📏 How To Know If You’re Inflamed

Visual & Physical Signs

• Waistline is > 50% of your height

• Constant bloating, puffiness, fatigue

• Chronic joint pain

• Difficulty losing fat despite eating well

Key Blood Markers to Watch

Marker What It Indicates Optimal Range HS-CRP Systemic inflammation <1.0 mg/L IL-6 Gut-driven inflammation <1.5 pg/mL TNF-α Insulin resistance, fat storage <2.8 pg/mL (lab-dependent) Homocysteine Methylation issues, inflammation <8 µmol/L Ferritin Iron stores; inflammation marker Women: 40–100 ng/mL Men: 50–150 ng/mL Vitamin D Immune modulation 50–80 ng/mL ESR Chronic inflammation (non-specific) <20 mm/hr GGT Liver inflammation Women: <30 U/L Men: <50 U/L   🧩 The Plateau Trap: Why “Clean Eating” Alone Doesn’t Cut It

• People often change their diet and still plateau.

• Why? Because inflammation hasn’t resolved yet.

• This is not a sign to give up. It’s a sign to dig deeper.

💡“The obstacle is always pointin