Welcome to the BreakThrough Lecture Series Thank you to the staff of Fidalgo Bay Resort and the Samish Tribe for use of this beautiful location Meranda Speers RN BreakThrough Program Director Lead Trainer ID: 723509
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Weight Loss & Wellness Series 1Slide2
Welcome to the BreakThrough! Lecture Series
Thank you to the staff of Fidalgo Bay Resort and the Samish Tribe for use of this beautiful location. Meranda Speers, RN. BreakThrough! Program Director, Lead Trainer.Heather Hamilton, LMHC, NCC. Author and Developer of the BreakThrough! programsThank YOU for taking time from your Saturday to attend this lecture!Slide3
Before We Get Started…So..what do you think influences our appetite most?
How do you think emotions affect what we eat? (choice) How about the quantity or quality of food that we eat? Why?Do you think that people eat more or less when they’re stressed? Do you think we eat more when we’re tired? Distracted? Slide4Slide5
Mind, Mood & Weight
BreakThrough! specifically explores the psychological conditions
that affect mood (emotions) and weight management: Depression Anxiety
Trauma
Addiction
Personality Slide6
Mind, Mood & Weight
Breakthrough! also addresses important social and relationship dynamics that affect our mental and physical well-being
Primary Relationships Family dynamics & attachment s
tyle(s)
Social environment
Workplace
Community
Social Media Slide7
Social Importance of BreakThrough!
Diet and exercise programs alone are failing to contain the current health epidemic associated with weight.
Obesity (BMI >30) affects
35.7% of the US
adult population (1/3).
This is an increase of
15%
in just
20
years (1/5 > 1/3)
7 of every ten adults are overweight
– projected to rise to 9 /10 by 2050
Obesity accounts for 22% of annual medical spending in the US; (197 Billion) – expected to rise to approximately 800 billion by 2030.
17% of America’s children suffer from obesitySlide8
Physiology, Biology and Weight Management
Contributions to Metabolism & Body Type
Race, Gender & Genetic Inheritance Mother’s Weight & In-utero DietChoice
Slide9
Physiology, Biology and Weight Management
The Role of Food in Early Development
Our first attachmentEmotional SoothingReinforced Relationships…..Developmental Milestones
Slide10
Important Concepts for Weight Control
Delay of Gratification Self-Regulation
“Enough” Emotional RewardMood Altering (with Food)FearsSlide11
Evolution & Fat
Hunger is the physiological signal that we need to seek food. For several million years, these signals motivated mankind to hunt for nutritionally-dense food. Humans evolved to desire (ok crave) foods high in fat
because fat is the highest density substance our body can use for energy.Most animals follow migratory patterns so it’s likely that early humans migrated with the herds. Nesting however demanded a significant metabolic adaptation…(the herds passed by 2x a year)Farming, emerged as alternative and sustainable sources of nutritional (low-fat) food.
In
response
to
cycles of nutrition, the human body developed the capability to store fat efficiently to endure periods of scarcity.
So…Why is Fat such a problem for our species now???Slide12
Eating Behavior Definitions
Hunger is the physiological signal that we need to seek food. As we eat, the intensity of this need diminishes as we reach satiety (fullness) and eventually, we stop eating.
Homeostasis is the tendency of a system to maintain internal stability (fixed set point) in response to any situation or stimulus that would
disturb
normal
functioning
(fixed range)
Hedonic hunger
(or hedonic hyperphagia
) “the
drive to eat to obtain pleasure in the absence of an energy
deficit”
(Witt & Lowe, 2014).
Allostasis
Set point and range can be shifted – hedonistic (naughty) vs healthy eating Slide13
Binge Eating
Binge eating - episodes
of compulsive and excessive consumption of food associated with cravings loss
of
control
persistence
despite negative consequences (Zlauddeen, et al., 2013
)Slide14
Reflection
How much
of your eating behavior is directed to satisfy homeostatic / allostatic needs?
Can you identify some of your
hedonisticc
food cravings?
Do you
have
periods of binge-eating?
Do you feel
out-of-control
during these events
?
How do you
feel
after an episode of binge eating?
Recognition
:
When are they most likely to occur?
Slide15
Our Brain and Weight Management
50+ parts or Four…?
Brian
Betty
The Hippo
and
USSlide16Slide17
Meet BrianHypothalamus Autonomic Functions – all the things we can’t do for ourselves…(or don’t know how) Part of the Limbic brain.
Extremely responsive to changes in neurotransmitter levels – Dopamine, Serotonin, Norepinephrine, etc. Generally follows orders from other inputs – especially the Amygdala (Betty) Tends to like homeostasis - let’s him be a bit lazy and hang out on the couch upstairs – likes restorative rest when WE get out of his way and let him do his job without interferenceCan get easily annoyed when over-tasked and will rapidly delegate tasks to other organsSlide18
Meet Betty
Betty is the amygdala (Seat of emotions) and has access to our memory functions from birth!She records (and flavors) everything! Betty is the Inner Voice (Critic or Cheerleader). Most of us struggle with an internal “Bitching Betty”….Unchallenged, Bitching Betty ensures we remain depressed, anxious, apprehensive – in other words dysregulated & unstable at the emotional level Betty exerts tremendous control over Brian and frequently feeds The Hippo unhealthy foods (for thought)Slide19
BettySlide20
Meet The Hippo
The hippocampus is where various inputs, information and experiences (memories) from Brian, Betty and US are stored, sorted and processed for later retrieval and use. We need to train The Hippo to be our ally in challenging Betty and her drive toward emotional eating. We do this with active cognitive restructuring (ACR). ACR requires that we develop awareness of our unhealthy emotional responses and correct them with directive self-talk.
ACR is key to Resistance, Resilience and Recovery from emotional eating.Slide21
US
The part of the brain where we can affect change – For the most part contained in the frontal Cortex The PFC is where our conscious planning and executive functions are housed. The PFC is US
This is where WE impact what or how WE
think, what
WE
do, how
WE
want to react – in other words – this is where
WE
can rationally consider and make healthy
CHOICES!
Note: The Amygdala is
f
ully developed at Birth. The PFC doesn’t fully develop until early adulthood. This is why we default to Betty and also why children have a harder time regulating emotions. Slide22
Emotional Eating >
Bitching Betty & Brian
.
I see ice cream!
We like ice cream
You deserve ice cream!
Eat the damn ice cream!
Ice cream is good!
Eat more ice cream!
Really?…you ate all the ice cream?Slide23
Rational Eating > The Hippo and
US
.Recognition:
We see food for what it really is
We rely on
OUR
thoughts
to evaluate whether
WE
are eating for the right reasons
In time, through
Resistance
we over-write the emotional drive to eat and create positive, healthy memoriesSlide24
Recognition Scenarios
We get embarrassingly criticized in a public setting by an acquaintance…emotional response? Hurt We are cut off in traffic….emotion? anger
We are belittled by our partner….emotion? deeper hurtWe are scared of losing something….emotion? a
nger toward self? Slide25
Brain Science - BDNFA pathway in the brain that controls body weight Acts directly on the hypothalamic circuit (Brian) that regulates food intake and metabolism
Affects normal functioning of the dopaminergic neurons Critical to development and function of serotonergic neuronsAlterations to the BDNF pathway give rise to a number of disorders including: ADD, Depression, Bi-Polar Disorder, as well as Metabolic Disorder (MD) and others Neonatal trauma, neglect, and early abuse can result in alterations to the BDNF pathway. Slide26
Mesolimbic Dopamine Reward System
Wanting hypothesis of food: When we see food we like/want there is an increase in Dopamine (DA) firing that motivates us toward eating behaviorStrong cravings arise for those with impaired hypo (less) dopaminergic functioning (depression) This is also known as Reward Deficiency Syndrome Low dopamine levels motivate us to seek and consume to up-regulate our mood and energy levelsSlide27
Serotonin Regulates mood as well as appetite, sleep and impulse control
Food governs neurotransmitter release of serotonin in the brainTryptophan from carbs increases serotoninIncreased serotonin alleviates depression Carbs help alleviate SAD and PMS (Singh, 2014)HFS withdrawal leads to depression which then triggers cravings for foods HFS relapse can reinstate the cycle of HFS food seeking Slide28
Discussion PointsWhat can high-fat-sugar (HFS) withdrawal trigger?
What is the danger of relapsing on carb-rich foods? What are some of the emotions that follow a relapse episode?How can binge eating disorder develop?Slide29
StressStress
negatively contributes to the development and course of numerous medical & mental health disordersFor mental health these include depression, anxiety, PTSD… Chronic and acute stress are detrimental to our long-term well-being Stress response and weight management Activation and an increase of glucocorticoids (glucose + cortex + steroid)
Increased appetite (via action in the hypothalamus)Visceral fat accumulation (retain more calories per meal)Desensitization of the brain to leptin release (Leptin reduces appetite)Stress & stress related disorders presents a high-risk for the development of addiction & relapse behaviorsSlide30
HormonesEndocrine system uses hormones rather than neurotransmitters like DopamineHormones are produced in the pancreas, kidneys, heart, adrenal glands, thyroid…
Act on neurons in the brain that control the pituitary gland Decreases in estrogen, progesterone & testosterone lead to changes in weight regulation Hormones are linked to the dopaminergic and serotoninergic pathways and deficits contribute to both weight gain and decreased moodSlide31
Weight Management & BreakThrough! Goals: Reduce health risks associated with being overweight
Develop the awareness and skills that will help maintain your desired long-term body weight Recognition, Resistance & Resilience – let’s start now! Slide32
BreakThrough! 4 R ApproachRecognition (new information) teaches us how to make healthy (long-term) choices to help us reach goals
Resistance takes advantage of brain plasticity. Affirmative self-talk and new skills help us re-wire and re-orient our impulsive or emotionally – driven behaviorsResilience is a result of consistent and purposeful resistance. Describes new brain regulation that supports and advocates life-sustaining, healthy choices Recovery encompasses both an improved capacity for optimal regulation as well as a new operating range (instead of set point). Slide33
Family HistoryMuch of our biopsychosocial disposition is inherited and shaped by our family (genetics) and environment (epigenetics) For your own awareness fill in the family history for physical (weight-related) and mood (depression, anxiety, anger, addiction etc.) issues
The goal is to be able to visualize the genetic contribution or areas of possible vulnerability Slide34
Next Week - Session 2
You will never eat junk food again! (Laugh Out Loud Now!!!)Yes you will; but you’ll understand your motivation and desireYou will learn to RECOGNIZE and challenge your eating habitsYou’ll be provided with a simple tool that develops RESISTANCE and can change your eating habits for lifeHumor will abound! No Cheetos will be served or harmed in any waySlide35
Closing ReflectionFor a moment consider losses you may have experienced related to health and weight
Have you lost loved ones prematurely as a result of cardiovascular or other issues related to weight? Are you concerned about the health of your parents, siblings or children? Do you have close friends who are struggling with obesity? Has your weight caused you to pull back from things you used to do?
Do you feel your weight is holding you back from exploring new opportunities, hobbies, jobs, or other possibilities? Slide36
Questions