The Impact of on Body Composition and Overall Health Jessica Bachman Director of Nutrition Education

● PhD ○ Nutrition with a concentration in Exercise Science ● Registered Dietitian/Nutritionist (RDN) ● Quit tenured University position to follow this crazy dream :) ● CrossFitter, runner, yogi, strongman ● Mother of 2 ● Passionate about health, nutrition and fitness WHO

WE ARE

Introduction to Stronger U

Nutrition coaching company

Change the way the world views food!

Started by Founder and CEO Mike Doehla in April 2015

Served 40,000 members in 50+ countries Topics We’ll Cover

● Impact of alcohol on ○ Weight ○ Fat loss ○ Muscle building ● Quantity and type of drinks ● Alcohol and overall health Nutrition Basics What are the basic nutrients? Nutrition 101

Macronutrients Micronutrients ● Protein ● Vitamins ● Carbohydrate ● Minerals ● Fat

Alcohol? Water Alcohol

● A drug (ethyl alcohol, ) ○ A central nervous system depressant ● 1 drink = 0.6 ounces of pure ethanol ● Absorbed through the stomach and small intestine into the bloodstream ○ Metabolized to acetate in the liver ■ Acetate is a toxin ■ Slows metabolism of other nutrients to Image - https://alcohol.stanford.edu/faq/count-your-drinks prioritize removal of acetate ○ Circulates in blood until metabolized ■ Feelings of intoxication Energy Balance

Israetel, M., Davis, M., Case, J. & Hoffman, J. The Renaissance Diet 2.0.

https://myobrain.com/nutrition-essentials/meal-frequency-energy-balance How Diets Work for Weight Loss Diet How It Works Why It Works

Macro Track and eat a specific amount Creates a calorie deficit Counting/IIFYM of each macro (carbs, fat, protein)

Keto Diet Eat almost 0 carbs, high fat and Creates a calorie deficit moderate protein

Intermittent Fasting Eat for only a certain number of Creates a calorie deficit hours per day

Paleo Diet Eat no processed food or dairy Creates a calorie deficit

Low Carb Diet/Atkins Eat high protein, moderate fat, Creates a calorie deficit low carb

Weight Watchers Eat a certain number of “points” Creates a calorie deficit that represent an amount of food What Impact Does Alcohol Have on Body Composition and

Weight? Alcohol and Fat Loss

● Can you drink alcohol and still lose weight/body fat? ○ Moderate amounts - yes

● Stay in a calorie deficit ○ We don’t often compensate for liquid calories

● Impact on fat metabolism

● Impact on food choices

Image - https://www.nswis.com.au/nutrition/how-to-tackle-boredom-eating/ Alcohol and Weight Management

● Research on alcohol and weight ○ Short-term studies suggest alcohol increases energy intake ○ Longer-term observational studies have not found a consistent relationship ■ Many confounding variables ○ Certainly contributes to some individuals gaining weight ■ Potentially more causative in heavy or binge drinkers versus moderate or light drinkers

● Poppitt SD. Beverage Consumption: Are Alcoholic and Sugary Drinks Tipping the Balance towards Overweight and Obesity? Nutrients. 2015 Aug 11;7(8):6700-18. doi: 10.3390/nu7085304. PMID: 26270675; PMCID: PMC4555143. ● Sayon-Orea C, Martinez-Gonzalez MA, Bes-Rastrollo M. Alcohol consumption and body weight: a systematic review. Nutr Rev. 2011 Aug;69(8):419-31. doi: 10.1111/j.1753-4887.2011.00403.x. PMID: 21790610.

Image - https://www.livescience.com/52992-weight-loss-safely-be-healthy.html Alcohol and Tracking Macros

● Need to account for all the calories in an alcoholic beverage in macro terms ● For example, ○ 150 calories in 1 glass of wine ○ Track as 15 carb, 10 fat ■ 15g carb * 4 calories = 60 calories ■ 10g fat * 9 calories = 90 calories ■ Total = 150 calories Alcohol and Fat Metabolism

● While liver is focused on metabolizing acetate ○ Fat oxidation is suppressed ■ 2 drinks ○ Allows fat to be stored more easily ■ IF you are consuming excessive amounts of overall calories and fat ○ Carbohydrate oxidation is also reduced

Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol

consumption. Am J Clin Nutr. 1999 Nov;70(5):928-36. doi: 10.1093/ajcn/70.5.928. PMID: 10539756. ● Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999 Nov;70(5):928-36. doi: 10.1093/ajcn/70.5.928. PMID: 10539756.

Alcohol and Food Intake

● How does alcohol influence what and how much you eat? ● Unlike eating a preload of other macronutrients ○ For example, salad or soup before a meal ○ Results in decreased intake at the meal ● Drinking alcohol before a meal ○ Increases intake at a meal ○ Calories from alcohol + calories from more food ● Why?

Image - ○ Stimulates appetite https://www.porchdrinking.com/articles/2019/08/07/ ■ Increases hedonic feedback from food ultimate-6er-chicagos-best-pizza-and-beer-pairings/ ○ Reduced recognition of satiety ○ Reduced dietary inhibition

Yeomans, M. (2004). Effects of alcohol on food and energy intake in human subjects: Evidence for passive and active over-consumption of energy. British Journal of Nutrition, 92(S1), S31-S34. doi:10.1079/BJN20041139 Liquid Calories

● We don’t often recognize calories consumed in liquid form ● Related to differences compared to consuming solid food ○ Mouth feel, palatability, chewing, total time required to consume

Image and graph - https://www.healthline.com/nutrition/orange-juice

Poppitt SD. Beverage Consumption: Are Alcoholic and Sugary Drinks Tipping the Balance towards Overweight and Obesity? Nutrients. 2015 Aug 11;7(8):6700-18. doi: 10.3390/nu7085304. PMID: 26270675; PMCID: PMC4555143. Alcohol and Muscle Building

● Alcohol does impact muscle protein synthesis (muscle gain) ● Research examined consuming alcohol after exercise ○ Groups that consumed any alcohol had reduced maximum muscle protein synthesis compared to the group without alcohol ■ Impairs recovery and adaptation to training and/or subsequent performance

● Evelyn B. Parr et al. (2014). Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. https://doi.org/10.1371/journal.pone.0088384

● ● Alcohol Type

● Are some drinks better than others? ● Weight gain in observational research ○ Wine may be protective against weight gain ○ Spirits and beer more positively associated with weight gain ○ Many studies show no difference ○ Most important factors is total amount

● Sayon-Orea C, Martinez-Gonzalez MA, Bes-Rastrollo M. Alcohol consumption and body weight: a systematic review. Nutr Rev. 2011 Aug;69(8):419-31. doi: 10.1111/j.1753-4887.2011.00403.x. PMID: 21790610. ● Wannamethee, S., Shaper, A. & Whincup, P. Alcohol and adiposity: effects of quantity and type of drink and time relation Image - with meals. Int J Obes 29, 1436–1444 (2005). https://doi.org/10.1038/sj.ijo.0803034 https://www.nswis.com.au/nutrition/how-to-tackle-boredom-eating/ What Impact Does Alcohol Have on

Overall Health? Benefits

● In observational studies, light to moderate drinking appears to be protective against ○ Cardiovascular disease ■ Heart attack, ischemic stroke, peripheral vascular disease, death from all cardiovascular causes ■ Raises HDL cholesterol, improvements in factors related to blood clotting ○ Gallstones ○ Type 2 diabetes ● Can get most of these same benefits from exercise and healthy eating Alcohol and Health Concerns

● Excessive drinking is associated with ○ Chronic diseases ■ Liver , , various cancers, high blood pressure, depression ○ Weakened immune system ■ even one time can reduce your body’s ability to fight infection even up to 24 hour later ○ Unintentional injuries ○ Violence ○ Fetal alcohol spectrum disorders Alcohol and Sleep

● Even one glass reduces time in deep, REM sleep ○ Less restorative sleep ● Is a but impacts quality of sleep ● Not getting enough sleep ○ Negatively impacts hunger and appetite regulation which can lead to increased calorie intake the next day ○ Negatively impacts glucose control and insulin sensitivity ○ Reduced the use of fat for fuel ○ Increases lean body mass loss and decrease fat mass loss during weight loss So, Should You Drink? Current Alcohol Recommendations

● The 2015-2020 Dietary Guidelines for Americans recommend ○ If alcohol is consumed, it should be in moderation ■ Up to 1 drink per day for women ■ Up to 2 drinks per day for men ■ Only by adults of ○ The Guidelines do not recommend that people who do not drink alcohol start drinking for any reason

https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines Personal Decision

● Goals ○ Challenges ■ Calories count! ■ Impact on other decisions ○ Opportunities ■ If you enjoy alcohol and it’s an important part of your social life ○ Timeline you want to hit them ■ Unlikely to stop you from hitting goals but, may slow things down ● Personal preference Tying It All Together In Summary ● Weight loss requires you to eat fewer calories than your body burns ○ Alcohol has calories and can impact calories in AND calories out

● Alcohol likely does not have a huge impact on weight when consumed in moderation ○ Choose lower calorie options/watch mixers!

● Alcohol impacts overall health

● Personal decision ○ Impact timeline to goals Looking for support?

● Awareness and accountability are key for making changes ● Get an objective look at your habits ● Envision and achieve success! Thank You!

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