Five herbs to boost weight loss and improve metabolic health

The Australian Bureau of Statistics (ABS) (2019) report each year that Australian adults aged eighteen years and over are progressively becoming overweight or obese. In fact, between 2017 and 2018, two thirds (67%) of Australians were overweight or obese, which has increased from 63.4% since 2014-15 [1]. These statistics are concerning as it places overweight or obese individuals at a significantly higher risk of developing one or more chronic diseases. Additionally, it puts stress on our already stressed healthcare system.

Many Australians have tried to lose weight with diet and exercise unsuccessfully. In my opinion, this is because weight loss requires a holistic or multifaceted approach. A personal trainer is a fabulous way to start but if there is an underlying cause like a thyroid disorder, insulin resistance, inflammation, poor gut health, hormonal imbalances, stress, poor liver function etc., then you will need to address it.

A common example that I see in clinic is stress. Your adrenal glands produce stress hormones, adrenaline and cortisol. Centuries ago, these stress hormones were essential for survival as they represented the choices our ancestors had when faced with danger. The choice was to either stay and fight or run away and flight, known as the “fight or flight” response. These stress hormones are released in any situation that we perceived as stressful, and our body does not have the ability to tell the difference between a dangerous situation or if we are just running late for work. This is bad if you are experiencing long-term stress and are trying to lose weight because as well as getting glucose from our diet, our body also makes glucose (a process called gluconeogenesis) in response to stress so that we have more energy to escape the perceived danger. All glucose requires insulin to enter the cell to be used as energy and if we are always faced with situations that our body perceives as stressful or dangerous, then we are going to need a lot of insulin. Our body’s tolerance to insulin will eventually increase, its sensitivity decreases, and we end up with insulin resistance. Insulin resistance will make it harder for you to lose weight and it may even cause weight gain.

This is only one example of an underlying cause affecting your ability to lose weight. Below are some of my favourite herbs for weight loss; however, they may be unsuitable for you and should be used under the guidance of your practitioner.

Gynostemma pentaphyllum

G. pentaphyllum has a long history of use in treating obesity; and to this day, it is still widely used in Chinese medicine to improve metabolic health [2]. G. pentaphyllum effect on weight and metabolism can be attributed to its dammarane-type saponins [2]. Dammaranes activate an enzyme known as AMP-activated protein kinase (AMPK) which increases the body’s ability to burn body fat [2, 3, 4]. Other ways to activate AMPK is to fast and exercise which really highlights the therapeutic effects of G. pentaphyllum.

An early randomised double-blind placebo-controlled study compared the effects of G. pentaphyllum on weight loss [3]. Participants received either 450mg daily of G. pentaphyllum or a placebo for 12 weeks. The authors concluded a statistically significant reduction in body fat mass and overall body fat percentage at the end of the study (p <0.05).

A more recently published randomised double-blind placebo-controlled study found similar results. The authors examined the effect of G. pentaphyllum on weight loss over a 16-week period. The participants were instructed to continue with the same diet and exercise regime and at the end of the study period, the group receiving G. pentaphyllum had a statistically significant reduction in weight and fat mass (p < 0.05) [2].

Coleus forskohlii

C. forskohlii has traditionally been used in Ayurvedic medicine to treat several ailments. Today, numerous studies show how effective C. forskohlii is in weight reduction and management. In fact, it is classed as an anti-obesity herb [5].

A review conducted by Kamohara (2016) concluded that C. forskohlii is a safe and effective herbal medicine that significantly reduced body fat in overweight and obese study participants. It contains forskolin, a constituent that activates cyclic adenosine monophosphate (cAMP). cAMP is involved in numerous metabolic processes like thermogenesis, fat loss and lean muscle mass.

Additionally, a small randomised, double-blind placebo-controlled study assessed weight loss and metabolic parameters in overweight and obese individuals. The participants received either C. forskohlii or a placebo twice daily for 12 weeks and were instructed to follow a calorie deficit diet. The authors concluded that C. forskohlii paired with a calorie deficit diet significantly reduced waist and hip circumferences as well as improved metabolic parameters [6].

Gymnema sylvestre

Many animal and human studies have observed the effects G. sylvestre has on weight loss and its ability to normalise lipid profiles, blood glucose and insulin levels [7]. G. sylvestre contains gymnemic acids, a mixture of saponins that have been shown to reduce the absorption of glucose from the gastrointestinal tract into the blood [8]. This reduces and stabilises blood glucose levels and the amount of insulin needed by the body. Insulin resistance will decrease and the ability to lose weight will increase.

Interestingly, the same gymnemic acids bind to the taste bud receptors located on the tongue and prevent their activation by sugar and sugar uptake [9]. If you are a health practitioner and have G. sylvestre on hand, you can apply a couple of drops on to your tongue and then consume something sweet and you will not taste it.

Ilex paraguariensis

I. paraguariensis has become a popular and widespread herbal medicine for metabolic function and weight reduction; you may know it as yerba maté. I. paraguariensis effects on weight loss may be attributed to its chlorogenic acid content, which has been considered as an anti-obesity compound [10]. Many other beneficial effects have been associated with regular consumption of I. paraguariensis including increased energy, appetite control, increased satiety and mood stabilisation [11]. However, its thermogenic properties remain the focus of attention. Few studies conclude that I. paraguariensis used in conjunction with exercise enhances lipolysis, a metabolic pathway that promotes the breakdown of fat [11, 12].

Berberine

Berberine is a compound found in in herbs belonging to the Berberidaceae family [13]. Berberine is a staple medicine in Chinese and Ayurvedic medicine and its usage dates back to approximately 3000BC [13]. It is used to reduce body weight, lower lipids and regulate blood glucose levels among many others. Its therapeutic effects are comparable to those of metformin, a pharmaceutical drug that is used to treat type 2 diabetes by activation of AMPK, inhibition of gluconeogenesis and the actions of glucagon [13, 14, 15]. Like G. pentaphyllum and metformin, berberine also activates AMPK which boosts the body’s fat burning potential among other metabolic processes [13].

Recently, Ilyas et al. (2020) conducted a systematic review on the effect of berberine on weight loss and metabolic function [15]. The results that berberine had on reducing weight and improving cholesterol and blood glucose levels were phenomenal. The authors discuss the effects of berberine on a cellular level so if you are interested, you can find the reference below.

There are many other herbs that I use in my clinic for weight loss and metabolic health. What herbs I choose will depend on what is driving the weight gain or inability to lose weight in that individual person. In order to lose weight and maintain that loss, we first must bring the body back into balance by addressing the underlying causes and contributing factors.

I really hope that you enjoyed reading this blog post as much as I enjoyed researching for it. I could have written so much more about these herbs and the science behind them, but I understand that’s not for everyone. For those that do love reading the science, a lengthy reference list is included below!

If you would like to find the underlying causes and contributing factors hindering your weight loss journey, please contact me or book a complimentary discovery call to learn more about how I can help you.

Yours in health and happiness,

Ebony x

References

[1] Australian Bureau of Statistics. (2019). National health survey: first results, 2017-18. Retrieved from https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.001~2017-18~Main%20Features~Overweight%20and%20obesity~90

[2] Rao, A., Clayton, P., & Briskey, D. (2021). The effect of an orally-dosed Gynostemma pentaphyllum extract (ActivAMP®) on body composition in overweight, adult men and women: A double-blind, randomised, placebo-controlled study. Journal of Human Nutrition and Dietetics, 1-7. https://doi.org/10.1111/jhn.12936

[3] Park, S. H., Huh, T. L., Kim, S. Y., Oh, M. R., Tirupathi Pichiah, P. B., Chae, S. W., & Cha, Y. S. (2014). Antiobesity effect of Gynostemma pentaphyllum extract (actiponin): A randomized, double-blind, placebo-controlled trial. Obesity (Silver Spring), 22(1), 63-71. https://doi.org/10.1002/oby.20539

[4] Nguyen, P. H., Gauhar, R., Hwang, S. L., Dao, T. T., Park, D. C., Kim, J. E., … Oh, W. K. (2011). New dammarane-type glucosides as potential activators of AMP-activated protein kinase (AMPK) from Gynostemma pentaphyllum. Bioorg Med Chem,19(21), 6254–60. https://doi.org/10.1016/j.bmc.2011.09.013

[5] Kamohara, S. (2016). An evidence-based review: Anti-obesity effects of Coleus forskohlii. Personalized Medicine Universe, 5, 16-20. https:// doi.org/10.1016/j.pmu.2016.02.001

[6] Loftus, H. L., Astell, K. J., Mathai, M. L., & Su, X. Q. (2015). Coleus forskohlii extract supplementation in conjunction with a hypocaloric diet reduces the risk factors of metabolic syndrome in overweight and obese subjects: A randomized controlled trial. Nutrients, 7(11), 9508–9522. https://doi.org/10.3390/nu7115483

[7] Khan, F., Sarker, M. M. R., Ming, L. C., Mohamed, I. N., Zhao, C., Sheikh, B. Y., … Rashid, M. A. (2019). Comprehensive review on phytochemicals, pharmacological and clinical potentials of Gymnema sylvestre. Frontiers in Pharmacology, 10, 12-23. https:// doi.org/10.3389/fphar.2019.01223

[8] Tiwari, P., Mishra, B. N., Sangwan, N. S. (2014). Phytochemical and pharmacological properties of Gymnema sylvestre: An important medicinal plant. Biomed Research International, 2014, 1–18. https://doi.org/10.1155/2014/830285

[9] Pothuraju, R., Sharma, R. K, Chagalamarri, J., Jangra, S., & Kavadi, P. K. (2014). A systematic review of Gymnema sylvestre in obesity and diabetes management. Journal of the Science of Food and Agriculture, 94, 834-840. https://doi.org/10.1002/jsfa.6458

[10] Kim, S. Y., Oh, M. R., Kim, M. G., Chae, H. J., & Chae, S. W. (2015). Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial. BMC complementary and alternative medicine, 15, 338. https://doi.org/10.1186/s12906-015-0859-1

[11] Alkhatib, A., & Atcheson, R. (2017). Yerba maté (Ilex paraguariensis) metabolic, satiety, and mood state effects at rest and during prolonged exercise. Nutrients, 9(8), 882. https://doi.org/10.3390/nu9080882

[12] Alkhatib A. (2014). Yerba Maté (Illex Paraguariensis) ingestion augments fat oxidation and energy expenditure during exercise at various submaximal intensities. Nutrition & metabolism, 11, 42. https://doi.org/10.1186/1743-7075-11-42

[13] Wang, H., Zhu, C., Ying, Y., Luo, L., Huang, D., & Luo, Z. (2017). Metformin and berberine, two versatile drugs in treatment of common metabolic diseases. Oncotarget, 9(11), 10135–10146. https://doi.org/10.18632/oncotarget.20807

[14] Yin J, Xing H, Ye J. (2018). Efficacy of berberine in patients with type 2 diabetes mellitus. Metabolism, 57(5), 712-717. https://doi.org/10.1016/j.metabol.2008.01.013

[15] Ilyas, Z., Perna, S., Al-thawadi, S., Alawan, T. A., Riva, A., Pentrangolini, G., … Rondanelli, M. (2020). The effect of berberine on weight loss in order to prevent obesity: A systematic review. Biomedicine & Pharmacotherapy, 127, 1-13. https://doi.org/10.1016/j.biopha.2020.110137