A Neurologist, BodyBuilder, and Longevity Expert Unveils Tactics to Enhance Body Composition.
As per the Centers for Disease Control and Prevention (CDC), roughly 36% of adults in the United States – equating to nearly a third of the nation’s populace – grapple with obesity, a condition that… increases the risk of other diseases.
A new study published in the Journal of the American Heart Association has revealed that over the past 20 years, there has been a threefold increase in heart-related deaths associated with obesity.
Dr. Brett Osborne, a board-certified neurosurgeon in West Palm Beach, Florida, believes it doesn’t have to be this way.
In an interview with Fox News Digital, he explained that “there are plenty of opportunities not only to build a better body and prevent obesity but also to address underlying conditions such as Type II diabetes, heart disease, cancer, and even Alzheimer’s disease.”
Building a better body is much more straightforward than many people realize, Osborne said, who is also the founder of Synoltics, a health and aging prevention company.
“It’s not rocket science – or brain surgery,” he said.
“It’s simply a matter of rewiring your physiology so that we maintain our pathways efficiently, or even repair while burning fat. Osborne shared his five key tips for building a better body with Fox News Digital.”Â
There are 5 Simple Steps to a Better Body (It’s Easier Than You Think)
Step 1 – The Power of Making a Commitment to Change
“In an enlightening revelation by Dr. Brett Osborn, a distinguished neurosurgeon based in Longer, Florida, he advises individuals striving for a healthier weight to set a goal of shedding 8 to 12 pounds of fat over the course of the next eight weeks, all while preserving precious muscle mass.
Dr. Osborn emphasizes that, for optimal results, men should target a weekly fat loss of 1.5 pounds, while women should aim for a steady 1 pound of fat loss per week. To ensure the most accurate tracking of your progress, Dr. Osborn recommends employing an anthropometry scale, a tool designed to measure human body dimensions.
To bolster accountability, he further suggests enlisting the support of a friend or family member as you embark on this transformative journey.
Dr. Brett Osborn, a board-certified neurosurgeon hailing from West Palm Beach, Florida, and also the founder of a longevity center, stresses the significance of unwavering consistency. He firmly advises against granting yourself any ‘cheat days,’ be it in relation to exercise or nutrition, as habits are being solidified during this critical phase.
During the habit-forming process, it’s entirely normal for your brain to resist change initially, as Dr. Osborn points out. However, he underscores the importance of persevering through this discomfort, as it is the crucible in which enduring habits are forged. He reminds us that the human body is a highly adaptable organism. Introducing novel stimuli, such as a low-carbohydrate nutrition plan or a new exercise regimen, may initially induce discomfort, but ultimately, your body will adjust and thrive.
On your path to a healthier you, remember to celebrate your achievements, and maintain an unwavering commitment to your goals.”
Step 2: Prioritize strength training
Dr. Osborn underscores that building muscle offers more than just aesthetic benefits—it also boosts your basal metabolic rate, enhances glycemic control, and promotes fat burning. He advises that if your goal is to trim fat around your waistline, prioritize strength training over treadmill walking. It’s crucial to understand that walking is an activity and doesn’t replace the benefits of strength training. Additionally, Dr. Osborn dispels the common misconception that strength training will cause women to ‘bulk up.’
Dr. Osborn emphasizes that building muscle not only enhances your physique but also has a positive impact on your basal metabolic rate, glycemic control, and fat-burning abilities. His recommendation is to stick to fundamental compound movements that have been effective for both men and women over generations. Progressive muscle overload is key to triggering muscle growth.
Dr. Osborn identifies five core “pillar” exercises that form the foundation of any strength training program: squats, bench presses, deadlifts, overhead presses, and pull-ups/chin-ups. These exercises are simple yet highly effective and require no specialized equipment.
To ensure your safety and prevent injuries during strength training, Dr. Osborn stresses the importance of proper warm-up and technique. He recommends seeking guidance from an experienced professional to create a customized program based on your strength level and experience. It’s vital to have supervision during all training sessions (limited to two to three times per week) to refine your technique.
Experts unanimously agree that exercise plays a significant role in preventing and mitigating various diseases. Dr. Monique Gary, a breast surgical oncologist and medical director of the Grand View Health cancer program in Pennsylvania, highlights that a sedentary lifestyle is one of the most significant preventable risk factors for cancer development and recurrence.
Step 3 – Embrace a Low-Glycemic, Anti-Inflammatory Diet for Optimal Health
“A low-glycemic index (low-GI) diet emphasizes foods that have minimal impact on blood sugar levels, as measured on the 0 to 100 glycemic index scale. Simultaneously, an anti-inflammatory diet consists of omega-3s, polyphenols, vitamin C, fiber-rich foods, and other inflammation-fighting components, as recognized by Johns Hopkins Medicine.
Dr. Osborn points out that adopting such a diet can help lower insulin levels and promote fat loss while preserving valuable muscle mass, provided that your daily caloric intake is sufficient. He emphasizes the vital role of safeguarding muscle resilience, highlighting the importance of reducing simple carbohydrates, including high-glycemic foods like sugar, bread, pasta, and rice.
Dr. Osborn recommends sourcing your carbohydrates primarily from vegetables, particularly greens. Additionally, he encourages the consumption of healthy fats, such as olive oil, avocados, nuts, and butter, to train your body to burn fat rather than sugar. Moderate protein intake, derived from lean meat and fish, supports muscle maintenance, as muscle is a crucial component for efficient fat burning. Dr. Osborn stresses that muscle is your ‘horsepower’ for fat loss.
Rather than fixating on calorie counting, Dr. Osborn advises a focus on consuming multiple small meals throughout the day, gradually decreasing carbohydrate intake as the day progresses. He also suggests having your last meal by 7 p.m. or earlier.”
BE WELL: INCORPORATE THESE ‘NUTRIENT-DENSE’ SUPERFOODS INTO YOUR DIET
“Tanya Freirich, a registered dietitian nutritionist based in Charlotte, North Carolina, who practices as The Lupus Dietitian, suggests incorporating a diet abundant in ‘powerhouse’ foods, a recommendation aligned with the CDC’s guidance.
According to Freirich, “All vegetables and fruits are packed with essential nutrients, vitamins, and antioxidants,” as she shared with Fox News Digital. She emphasizes the significance of consuming a diverse range of these foods whenever possible.”
Step 4 – Managing Stress for a Healthier You
“Dr. Osborn emphasizes that stress, often underestimated, plays a pivotal role in fat loss. He points out that chronically elevated levels of cortisol, the stress hormone, can significantly impede or halt the fat-loss process.
High-stress individuals may encounter difficulties shedding that ‘unwanted spare tire’ and face a range of issues associated with elevated cortisol levels, including hypertension, insulin resistance or prediabetes, and reduced testosterone levels—factors affecting energy levels, libido, and body composition.
The solution lies in a commitment to integrate stress-reduction strategies into your daily routine. Dr. Osborn recommends several stress-busting approaches, such as engaging in relaxing activities, prioritizing vacation time, incorporating regular exercise, and scheduling social interactions with family and friends.
He highlights the concept of ‘blue zone’ regions, areas with a notably high number of centenarians, where socialization is woven into the culture. Dr. Osborn emphasizes its positive impact on mood and stress reduction. Notably, strength training is a proven method to lower stress levels, as it leads to a decrease in cortisol after a challenging workout. Furthermore, the ensuing fatigue and improved sleep quality contribute to reducing cortisol levels—underscoring the importance of quality sleep in the battle against stress.”
Step 5 – Harnessing Hormone Balance for a Healthier Life
“According to Dr. Osborn, as we age, hormone levels naturally decline, and two critical hormones for body composition are thyroid and testosterone. He compares thyroid hormone to a metabolic thermostat, controlling the speed at which your body burns fat, much like the throttle on a motorcycle. Optimizing thyroid levels becomes crucial for efficient fat metabolism.
Dr. Osborn highlights the multifaceted role of testosterone in the body, aiding in muscle building and repair after strength training, promoting fat burning, and stimulating brain functions through testosterone receptors. Properly administered testosterone replacement therapy (TRT) can be transformative for some individuals, focusing more on overall health than aesthetics.
To assess your hormone levels, Dr. Osborn recommends consulting your primary care physician or seeking a specialist in longevity medicine. These tests are cost-effective and yield results quickly. If your hormone levels are found to be suboptimal, you can discuss hormone replacement therapy (HRT) options with your healthcare provider.
Dr. Osborn underscores that hormone replacement therapy primarily addresses your internal biochemistry, with aesthetic changes being a ‘side effect’ of improved health. Building a better body, he contends, requires just a one-hour daily commitment to better health, devoid of the need for elaborate equipment or specialized foods, as it aligns with our innate physiology.”
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