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 pointing to the solution.”

When inflammation is present, fat loss results can be delayed. That’s why education—understanding what’s happening—is everything.

Where to find all of my coaching programs  www.jlcstrong.com

Not sure where to start?  jo@theshrinkshop.com