Strange Factors That Impact Body Composition
Sometimes it feels like no matter what effort we put in to build muscle and lose fat, we just can’t seem to get our body on-board with the mission. Our bodies are very complex systems, so I am not by any means claiming to have the answer to why this can be so difficult for some of us.
I have felt that frustration of not seeing results from your efforts, and I want to help provide some insight into what other factors may be affecting your body.
Sometimes the old “just watch your diet and exercise often” is a bit too simplistic.
Included in this article are a few factors that are impacting your body composition, that you may not even be aware of. Wether they are environmental or genetic - they may be influencing the hormones in your body and make it hard for you to get that lean physique.
1.Obesogens
Obesogens are chemicals found in the human world that alter your body’s homeostasis - basically they throw your body’s regulating hormones out of whack. They can disrupt your metabolic balance and promote fat accumulation (1). They do this by various mechanisms, including
Increasing the number and size of fat cells in your body
Altering hormones that regulate satiety (fullness), appetite, and cravings
Altering your BMR or metabolism
Promoting caloric storage
Affecting insulin sensitivity and fat metabolism in endocrine tissues (brain, muscle, adipose tissue (fat), GI tract, liver, and pancreas) (2).
Most obesogens alter the endocrine system, leading to more chronic diseases such as obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease.
Only low levels of endocrine disruptors are needed to alter development, as developing organisms have not perfected the ability to repair DNA, and are still developing many other protective mechanisms that occur in an adult’s body. However, even grown adults can be affected by constant, continuous exposure to these same disruptors (3).
About 50 obesogens have been identified, however some of the most common ones are listed below (4).
Tributyltin
Tributyltin (TBT) is one of the most well-researched and understood obesogenic. Studies have shown that TBT promotes the formation of fat cells, and exposure to animals has resulted in fat accumulation and reduced muscle mass (negatively impacting body composition) (5, 6).
We are exposed to TBT through contaminated lakes and coastal waters (7, 8, 9).
Other than direct contact, we can be exposed through eating contaminated seafood, industrial water systems (drinking water source), and even house dust (10). It can be found in many plastics (polyvinyl chloride aka PVC) which is used for a variety of products in the construction of buildings - including water service piping, roofing insulation, flooring, and window frames. It is also used in the development of medical devices and automotive interiors.
BPA
BPA is a synthetic compound used to make polycarbonate plastic and epoxy resins that line food and beverage cans. BPA has a similar structure to the main female sex hormone, so it binds to estogen-related receptors in the body. This results in insulin resistance, inflammation, oxidative stress, and the increased production of fat cells (11, 12).
Packaged food is the largest source of BPA exposure. BPAs can also be found in water bottles, metal food cans and cardboard containers, and unfortunately even water supply pipes (13).
Phthalates
Phthalates are man made chemicals used in the production of plastics.They can also be found in makeup products, nail polish, detergents, lotions, lubricants, floor carpets, and more. It is in most plastics including food containers, bottled water, and even disposable medical devices (14).
Phthalates typically impairs testosterone synthesis and affect hormones that help regulate your metabolism. They have been shown to affect the development of type 2 diabetes and obesity (15).
The most common exposures are through consuming food and drink that have been in contact with plastic containers or wraps. Phthalate particles are also present in dust.
Genetic Predisposition
It has been proven through studies that there exists certain genetic variants in our DNA that can alter how we metabolize different foods. They do not affect all humans, as everyone’s genetic makeup varies slightly based on their lineage and environmental factors.
One of these genetic variants is Glu27, which affects how carbs are processed in the body. A study conducted at the University of Navarra in Pamplona, Spain showed that the individuals that had this variant had a 3-fold increase in the risk of developing obesity when their diet consisted of about 50% carbs. It’s important to note that this risk did not develop in a high carb diet for those that didn’t have this specific genetic variant. This could provide an explanation for why some women gain weight on a high-carb diet.
Interestingly enough, some women who have low genetic risk for abdominal obesity actually report lower levels of abdominal fat when on a high polyunsaturated fat diet. A study was done at St. Vincent’s Hospital in Sydney, Australia, proved this was not the case in women at high genetic risk for obesity. Depending on your genetics, you may improve your body composition on a high-fat diet. However, without knowing your risk, you will have to try both higher and lower fat diets in order to see what works best for your body.
Another interesting genetic predisposition shows that women who are genetically predisposed to abdominal obesity actually showed a reduction in abdominal fat when drinking 1-1.5 alcoholic drinks per day. I don’t expect you to take anything out of this other than the fact that our genetics determine how we process certain nutrients and toxins.
This does not mean that we aren’t able to get the body composition we desire.
It only means that we cannot continue to use cookie cutter diet plans for everyone. Each person’s genetic makeup is unique, and while one person will do better on a high-fat, low-carb diet, someone else may do better on a higher-carb, low-fat diet.
For this reason, it is in your best interest to take your diet into your own hands and find a sustainable diet that makes you feel your best.
Things you can do to take control
Play with your diet. It’s not one size fits all.
Try lowering carb intake under 45%. See how this impacts your composition.
Test a high-fat and a low-fat diet, and see which your body responds best to.
Avoid packaged foods and any plastic containers or water bottles
Choose organics foods that aren’t treated with pesticides
Be cognizant of what ingredients are in your makeup and other self-care products. Choose organic, and opt for glass containers.
Choose your water source carefully. Although our society has limited our options, try to find a local fresh spring water source, or have it delivered if possible.
References
F.F. Farris, in Encyclopedia of Toxicology (Third Edition), 2014
Philippa D. Darbre, in Endocrine Disruption and Human Health, 2015
Legler et al., 2015; Heindel et al., 2017
Sigal A. Willner, Bruce Blumberg, in Encyclopedia of Endocrine Diseases (Second Edition), 2019
Heindel JJ, Blumberg B. Environmental Obesogens: Mechanisms and Controversies. Annu Rev Pharmacol Toxicol. 2019
Heindel JJ, Blumberg B, Cave M, Machtinger R, Mantovani A, Mendez MA, Nadal A, Palanza P, Panzica G, Sargis R, Vandenberg LN, Vom Saal F. Metabolism disrupting chemicals and metabolic disorders. Reprod Toxicol. 2017
Radhika Gupta, Prashant Kumar, Nighat Fahmi, Bhaskar Garg, Sriparna Dutta, Shilpee Sachar, Avtar S. Matharu, Karani S. Vimaleswaran, Endocrine disruption and obesity: A current review on environmental obesogens, Current Research in Green and Sustainable Chemistry, Volume 3, 2020
Laranjeiro F, Sánchez-Marín P, Oliveira IB, Galante-Oliveira S, Barroso C. Fifteen years of imposex and tributyltin pollution monitoring along the Portuguese coast. Environ Pollut. 2018
A.C.A. Sousa, S. Tanabe, M.R. Pastorinho,Organotins: Sources and Impacts on Health and Environment, Editor(s): Dominick A. Dellasala, Michael I. Goldstein, Encyclopedia of the Anthropocene, Elsevier,2018
Antizar-Ladislao, 2008; Fromme et al., 2005; Kannan et al., 2010
Robles-Matos N, Artis T, Simmons RA, Bartolomei MS. Environmental Exposure to Endocrine Disrupting Chemicals Influences Genomic Imprinting, Growth, and Metabolism. Genes (Basel). 2021
Rancière F, Lyons JG, Loh VH, Botton J, Galloway T, Wang T, Shaw JE, Magliano DJ. Bisphenol A and the risk of cardiometabolic disorders: a systematic review with meta-analysis of the epidemiological evidence. Environ Health. 2015
https://www.health.state.mn.us/communities/environment/risk/chemhazard/bisphenola.html
SØREN THOR LARSEN, ... WERNER BUTTE, in Handbook of Plasticizers (Third Edition), 2017
Stojanoska MM, Milosevic N, Milic N, Abenavoli L. The influence of phthalates and bisphenol A on the obesity development and glucose metabolism disorders. Endocrine. 2017 Mar;55(3):666-681. doi: 10.1007/s12020-016-1158-4. Epub 2016 Nov 7. PMID: 27822670.
