The South Asian Metabolic Health Podcast

The South Asian Metabolic Health Podcast

By Sruti MohandasMedicineHealth & Fitness
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The South Asian Metabolic Health Podcast episodes

  • Episode 2 - The Gut Microbiome Connection to Metabolic Dysfunction

    If you’ve seen a lot of press lately about the gut

    microbiome, you already know that this area of science is quickly becoming a
    research hotbed. There is so much that we have to uncover still, but the data
    that exists today points to a clear connection between the gut microbiome and
    metabolic disease.

     

    In this episode, we discuss what a microbiome is and how it

    positively affects health. Tune in to hear about how the microbiome defends us
    from external pathogenic exploits, the critical role it plays in maintaining a
    healthy and intact intestinal lining, its extraordinary capacity to command the
    immune system, manufacture vitamins, be the body’s go-to for digesting dietary
    fiber and serve as an important link in energy metabolism.

     

    We talk about a chemical called short-chain fatty acids, a

    master compound produced only by the microbiome and its fascinating role in
    orchestrating many of the mechanisms that create health. To explore the many
    roles these compounds play, we discuss 3 metabolic diseases where there is
    published evidence of low levels of short chain fatty acids among diseased
    individuals. So essentially, the absence of or reduction in these master
    compounds is highly correlated with the presence of disease. Listen in to learn
    more about their role in obesity, Type 2 diabetes, fatty liver disease.


    Lastly this episode also discusses some very practical ways

    to maintain a healthy gut microbiome.

     

    Here’s a link to the study that found a higher level of

    short chain fatty acids (SFAs) in people of Ghana who consumed much higher
    amounts of dietary fiber when compared to Western populations.

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6244201/

    16 min
  • Episode 1 - Belly Fat: Causes, Effects and Lifestyle Changes to Tackle It


    If you are noticing belly fat, possibly a new occurrence or maybe the inches seem to be slowly adding up, then this episode is for you.

     

    Visceral or belly fat is different from subcutaneous fat,

    the one that’s most typically associated with obesity. It deposits in the abdominal cavity around critical organs like the liver, heart, pancreas and muscle giving an individual the characteristic pot-belly-like appearance. For this reason, the term central obesity is associated with belly fat. Unlike the
    fat deposits underneath the skin, belly fat is known to cause chronic inflammation that damages nearby organs and is associated with many chronic diseases. This fat is also known to interfere with insulin sensitivity and leads to a phenomenon called insulin resistance.

     

    The causes for belly fat are multi-factorial. Evolutionary

    mechanisms of fat storage, a diet high in carbs and unhealthy fats, genetic predisposition to fat storage in the abdomen among South Asians, sedentary lifestyle, exposure to chronic stressors and poor stress responses, and unhealthy sleep patterns are among the main causes. While there is a significant genetic component, most of the causative factors are lifestyle-related, making it possible to lose visceral or belly fat.

     

    To determine if you have belly fat, traditionally

    the body-mass index (BMI) measure has been used. But South Asians tend to have visceral fat in spite of a normal BMI. Using the waist-to-hip ratio is a more conclusive
    way to determine the presence of belly fat.

     

    Reducing belly fat is well within one’s reach with

    intentional lifestyle changes. A low carb diet rich in healthy unsaturated fats, avoiding refined, processed foods and trans fats, including a wide variety of fruits and non-starchy vegetables and plenty of fiber is very potent against inflammation while also building metabolic control. Pairing it with a consistent regimen of moderate to high intensity physical activity, stress management techniques and good sleep hygiene create an effective strategy to shed a few
    inches around your waist.

     

    Looking for specific content? Here are the timestamps:

    0:35 – What is belly fat?

    1:41 – Why is it dangerous?

    4:40 – What causes belly fat?

    8:15 – How to determine presence of belly fat?

    9:56 – Lifestyle changes to reduce belly fat.

     

     

    Links for further reading:   

    South Asians store more fat in the belly than

    under the skin subcutaneously

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4821815/


    Stress and elevated cortisol cause abdominal fat

    distribution

    https://pubmed.ncbi.nlm.nih.gov/16353426/


    WHO published guidelines on waist-to-hip ratio

    https://iris.who.int/bitstream/handle/10665/44583/9789241501491_eng.pdf?sequence=1


    American Heart Association (AHA) guidelines for weekly physical activity

    https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

     


    16 min

About The South Asian Metabolic Health Podcast

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The South Asian Metabolic Health podcast is an open, honest, culturally sensitive discussion about all things metabolic health among South Asians. Hosted by Sruti Mohandas who is a medical device…