Tuesday, March 30, 2010

Do multivitamins increase breast cancer risk? by Jerry Brainum

I've always found it curious that the popular media loves to publicize negative studies related to nutrition, while choosing to ignore the plethora of regularly published studies that does support nutritional supplements. A case in point is a soon-to-be-published study that found an extremely obscure connection between women who ingest multivitamins and an increased risk of breast cancer. The study was a 10-year look at 35,000 Swedish women, ages 49 to 83, who started out with no signs of cancer. At the end of 10 years, 974 of the women had diagnosed breast cancer. The authors of the study calculated that women who reported using multivitamin supplements were 19% more likely that non-users to develop breast cancer.
     The above portion of the study was reported in the popular media, such as television and newspapers. What wasn't reported was that the majority of women who reported using multivitamins didn't show any increased rates of breast cancer.Another study of 100,000 women over eight years found no connection between multivitamin usage and any type of cancer or heart disease when compared to non-users.The authors of the new study think that because multivitamin use is linked to increased breast density in women, this may be a cause. But there is no actual cause and effect proof of this increased density promoted by vitamins and minerals. Another factor, they say, could be folic acid, a B-complex vitamin that some studies associate with breast cancer onset. But other studies show a protective effect offered by folic acid in this regard.
Another thing to consider is that this was a cohort study, or a study of a large population. Such studies are notoriously inaccurate. The authors of the study says that,"If you eat  healthy and varied diet, there is no need to use multivitamins." I wouldn't argue against that statement, although some vitamins, such as vitamin E, cannot be obtained in sufficient quantity in any kind of diet. On the other hand, I would also suggest that since many women don't eat such varied diets, they would experience more long-term health risks by not taking a good multivitamin supplement.
Larsson, S. et al Multivitamin use and breast cancer incidence in a prospective cohort of Swedish women.Am J Clin Nutr 2010: in press.


©,2012 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited



Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

 

Saturday, March 27, 2010

Things to consider before purchasing a sports supplement by Jerry Brainum


In recent years, most sports supplements, which are mainly targeted to bodybuilders, have taken on a more "scientific" persona. The trend started in the mid-1990s, when the EAS company, headed by Bill Phillips, started using scientific references in many of their ads.This proved to be an enormous success, and the practice of interspersing science and supplements continues to this day. It makes sense that any potential consumer of any particular food supplement would want to be assured that the product in question does have some scientific validity. Many current supplements, such as creatine, do have an extensive scientific data base proving beyond doubt that the product works for the majority, in this case, 80% of users of creatine. The picture becomes considerably more murky, however, when you try to find the science behind some of the newer "super" creatine supplements. These products cost significantly more than the original form of creatine (creatine monohydrate) and are sold with some extravagant claims, such as that they are "400% better than creatine monohydrate." But attempting to find the source of such claims inevitably results in both frustration and consternation, as such proof simply doesn't exist. Other ads for various products often do list various scientific references, but when you actually check the listed references for a product's efficacy, you often find that the references listed have little or nothing to do with the advertised product. Clearly, purveyors of these products don't expect potential buyers to actually check such references.
    Other products often list esoteric ingredients on the labels, such as various herbs. Once again, when you check for proof of efficacy of these compounds related to building muscle or losing body fat, you find either nothing, or scant evidence. Other evidence consists of in vitro, or test tube based studies, or animal studies. While such studies can show trends, they are hardly definitive for proof of efficacy for human usage. The question that arises here is if many of these products are as good as they are advertised to be, why don't the companies selling them sponsor legitimate research to prove their often hyperbolic ad claims? The answer is that some companies do sponsor such studies. For this, they deserve credit, since these specific product studies can often be expensive. But such sponsored studies never compare the product with similar products. In addition, a careful look at the results shown by such studies show deficits in their proof of efficacy. For example, studies showing that some testosterone-boosting supplements did increase testosterone levels considerably nonetheless showed little or no changes in body composition. In short, the study subjects in these studies, although showing elevated testosterone levels, also showed no significant gains in lean mass, including muscle. Many studies that have compared current "fat burning" supplements to placebos have shown little difference between the two. This is particularly true since the removal of ephedrine from the market, which actually did promote body fat losses. This is probably why it was removed: it worked. The pro hormone supplements that were removed from the market in 2005 replicated many of the side effects associated with anabolic steroid usage, but none of the muscle gains. When you consider that many of these substances were actually discarded old anabolic steroid drugs, their effects make sense.
       Perhaps the most insidious current practice of many supplement companies is their deceptive labeling of various products. While the Food and Drug Administration decrees that product contents must be listed in order of content, with the highest content listed first, many products do not list specific amounts of the substances contained in the products. Instead, they are merely named with no listing of precise amounts, known as "proprietary information." The problem here is that you can be paying a lot of money for a product that cost pennies to make. The amounts of active ingredients in such products may be minuscule, but you'll never know it since the amounts aren't listed. The ostensible reason for such incomplete labeling is that the food supplement business does tend to be a copycat business, where competitors will quickly attempt to duplicate the contents of a successful  product. But from a consumer viewpoint, you still come up short, since there is no assurance that the product contains any significant amounts of the listed contents.
       Still another thing to consider when examining some esoteric ingredients contained in various products is that little or nothing is known about long-term side effects. Some of these ingredients have no human research whatsoever to prove their long-term safety. They may indeed prove safe and innocuous, but right now you could be gambling on your health by using them.
      Don't get me wrong: I use many food supplements myself. But I prefer to stick with those supplements that at least have a modicum of scientific evidence to support efficacy. So before buying any high priced super supplement, contact the company selling the supplement and ask for proof of efficacy and safety. If you receive no reply, you've got your answer.


©,2012 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Friday, March 26, 2010

New study shows that arginine does boost growth hormone after training by Jerry Brainum

Arginine is a conditionally essential amino acid. This means that under normal circumstances, the body can synthesize arginine from other substances, but under certain conditions the body cannot keep up with the increased demand for arginine. In the body, arginine serves as raw material for the production of various vital substances. These substances include creatine, urea (the major waste product of protein metabolism), and nitric oxide (NO). The fact that arginine is the direct nutrient precursor for NO has led to its inclusion in various sports supplements touted to boost NO levels in the body. In years past, the major use of arginine for bodybuilding and athletic purposes has been to increase the secretion of human growth hormone (GH). The latter use of arginine is controversial, with some studies showing a definite GH-boosting effect, and others showing none. One reason why some studies show a nil effect of arginine in relation to GH-releasing abilities is that the use of other amino acids, such as the branched-chain amino acids (BCAA), which are popular among bodybuilders, decreases the level of a brain neurotransmitter called serotonin, which plays a role in GH release. In addition, during intense training conditions, the major use of arginine shifts towards catabolic conditions, such as the synthesis of urea from protein degraded during exercise. One way of overcoming the latter problem is through using another amino acid called ornithine, which can take the place of arginine in the urea cycle, thus sparing arginine for other uses, including promoting GH release after training.
A new study again looked at the relationship between supplemental arginine and ornithine and weight-training. The study involved 17 young male athletes, all with at least 5 years of training experience. They were divided into two groups, with one group ingesting arginine (3,000 milligrams) and ornithine (2,200 mgs) twice daily for 3 weeks. The other group received a placebo. Those in the arginine group took the first dose 2 hours after breakfast to prevent interference from other amino acids. This dose was ingested an hour before they trained. The second dose was ingested 2 hours after the last meal, but 30 minutes before bed. Both groups followed the same type of weight-training program for the three week course of the study.
The results showed post-training elevations of GH only in the arginine/ornithine group. The amino acid group also showed increased levels of IGF-1, a product of GH release, along with a lowering of the major binding protein of IGF-1 in the blood. While systemic release of IGF-1 isn't required for building muscle, the local release of IGF-1 in muscle is a vital player in the muscle hypertrophy process. The study authors argue that the increase level of unbound or free IGF-1 released as a result of the arginine/ornithine supplementation probably contributed to an increase of local IGF-1 in the muscle, thereby promoting a true anabolic effect.Arginine is thought to boost GH levels by inhibiting the major break on GH release, somatostatin. Other hormones, such as testosterone and cortisol, weren't affected by the amino acid usage in this study. The study authors suggest that arginine/ornthinine supplements for purposes of boosting GH should be only used short-term, since they body will readily adapt to chronic use, which would mean that the aminos would no longer work in this regard. They also note that ornithine is a precursor for another amino acid called proline. Proline, in turn, is a major amino acid found in the primary structural protein of connective tissue, collagen. This implies that by boosting collagen protein synthesis, ornithine may help prevent injuries and aid healing processes. There is also the NO effect of arginine, but that's another story.
Zajac A, et al. Arginine and ornithine supplementation increases growth hormone and insulin-like growth factor-1 serum levels after heavy-resistance exercise in strength-trained athletes.J Strength Cond Res 2010: in press.

©,2012 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Wednesday, March 24, 2010

New findings about estrogen and men by Jerry Brainum

Although estrogen is often referred to as a "female hormone," it also is produced in men, just as the predominant "male hormone," testosterone is produced in women. The more proper term for both estrogen and testosterone are sex hormones. Under normal circumstances, women do produce substantially more estrogen than do men, although athletes using anabolic steroid drugs capable of being converted into estrogen often produce more estrogen than women. Testosterone can be converted into estrogen through the actions of the enzyme, aromatase, which is ubiquitous in men's bodies, particularly in fatty tissue. As men age, their production of testosterone tends to wane. This drop in testosterone synthesis changes the normal ratio of high testosterone and low estrogen normally seen in men to a higher estrogen pattern. Several studies have linked this low T and high E pattern in older man with various diseases, including cardiovascular disease and increased rates of prostate cancer. As a result, emerging evidence points to the necessity for men who show clinically low levels of T to undergo T therapy to maintain the vital T to E ratio. From a bodybuilding perspective, estrogen in men is considered undesirable because higher levels of estrogen are associated with increased fat stores just under the skin, and excess water retention. If the levels of E get too high, symptoms such as gynecomastia or excess male breast tissue can result.
But estrogen does provide some benefits to men. It appears to help maintain levels of high density lipoprotein cholesterol (HDL), important for prevention of cardiovascular disease. Estrogen also plays a role in exercise recovery processes, as well as aiding in the maintenance of androgen cell receptors, required for full activity of testosterone. In a recent study of 3,014 Swedish men, ages 69 to 80, estrogen, but not testosterone,helped maintain lean body mass. While lean body mass can include muscle, it also can include both water and bone. Since estrogen is known to increase body water levels, as well as to help maintain bone mass, this study doesn't exclude these effects of estrogen, rather than any specific maintaining of muscle mass. On the other hand, testosterone is proven beyond doubt to maintain muscle mass.

In another study of 1,454 men in Norway, men with higher estrogen levels, along with lower testosterone and SHBG (a protein binder of sex hormones in blood) levels, were shown to have significantly increased risk of acquiring diabetes that was independent of body fat levels. Having a low T level is linked to the onset of the metabolic syndrome, a set of symptoms that includes high blood glucose levels that is associated with the onset of both cardiovascular disease and diabetes. Despite these findings, most doctors still refuse to treat men with diagnosed low T levels due to an unfounded fear of stimulating prostate cancer. The sad and pathetic part of the story is that many untreated men will suffer needlessly and die prematurely because of this medical indifference and ignorance.
Vandenput, L, et al. Serum estrogen is associated with lean mass in elderly men.Eur J endocrinol 2010;162:737-45.
Vikan,T, et al. Low testosterone and sex-hormone binding globulin levels and high estradiol levels are independent predictors of type 2 diabetes in men.Eur J Endocrinol 2010;162:747-54.

©, copyright, 2010, Jerry Brainum. First North American Rights only. All other use, including electronic is forbidden.



Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

 

Friday, March 19, 2010

An easy way to prevent senior moments by Jerry Brainum


It's difficult to pinpoint the precise moment when you feel that you are getting old. For some, aging may become apparent through various aches and pains that didn't exist during youth. It's a clear sign that the wear and tear of the years have made their mark on your body. For others, the feeling of age may be reflected in subtle memory slips, such as forgetting where you left those keys, or whatever. In the brain, the site of memory formation and retention is a structure called the hippocampus. The brain cells, or neurons, contained in the hippocampus gradually die off with age. In the past, scientists said that once you lost those cells, that was it; it was permenant, case closed. This loss of hippocampal neurons was apparent by varying levels of memory impairment. In the most pathological scenario, mass desruction of hippocampal neurons occured with Alzhemier's disease. For many over 40, however, the loss of these cells produced the so-called senior moments of memory deficits. Although no one knows the precise cause for these memory deficits, scientists now think that what happens is that the neurons in the hippocampus kill themselves. In other cases, unrelenting stress over the years floods the brain with excess levels of cortisol, a stress hormone secreted from the adrenal glands that selectively destroys hippocampal neurons. What is needed to protect these vital brain memory cells is a way to promote new cell formation, as well as to prevent the cells from going into a suicide mode. Thus far, no drug has proved successful in combating this insidious brain degeneration.
But there may be an effective solution no further than the nearest treadmill. In a recent study with old rats, the rats that did treadmill exercise showed an increase in memory functions. This effect was traced to an increase in the formation of new neurons in the hippocampus, as well as a suppression of the existing cells killing themselves. You might say that exercise made the memory cells of brain happy. One known way that exercise does this is by increasing the level and release of a neuron-nourishing substance called brain-derived neurotrophic factor. But from a practical point of view, what you need to know now is that doing regular exercise will help  preserve your memory, and it's side effect free--unless you fall off the treadmill.
Eun-KIma S, et al. Treadmill exercise prevents aging-induced failure of memory through an increase in neurogenesis and suppression of apoptosis in rat hippocampus. Exp Gerontol 2010: In press.


©,2013 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Monday, March 15, 2010

More efficient aerobic training by Jerry Brainum


Many bodybuilders avoid doing aerobics because they think it will cause them to lose muscle. There is some truth to this, since extended aerobic sessions lasting over an hour can increase cortisol levels. Cortisol is an adrenal stress hormone that induces catabolic or breakdown effects in muscle. On the other hand, aerobics is unsurpassed in promoting body fat losses, and in increasing muscular endurance. The question that arises then is how do you get the maximum benefits of aerobics without slipping into an overtraining or catabolic mode?
In recent years, it has become evident that one sure way around the aerobics dilemma is to do high intensity interval training (HIT). Several studies, mostly involving young college students, show that shorter, but more intense interval sessions provide similar benefits compared to the more conventional steady-state aerobics. Interval training involves alternate periods of high and low intensity within the same session. The higher intensity peaks are the key to what makes HIT so efficient. But one problem with this is that past studies used extremely high levels of exercise intensity, which many people, especially those who are out of shape, aren't capable of reaching.
A new study, however, shows that HIT doesn't have to be out of bounds for most people. The study involved seven men, average age, 21, who engaged in six training sessions over two weeks. Each session consisted on 8-12 bouts of riding a stationary bike at high intensity for only one minute, without another minute or so of rest. This level of exercise produced the equivalent of doing long, slow aerobics for 10 hours a week. Among the changes induced in the men during the study was an increase in oxidative enzymes needed to oxidize body fat, as well as increased muscle glycogen levels and levels of GLUT-4, a protein that transports glucose into muscle. This favors a more stable blood glucose level, and also offers preventive effects against the onset of diabetes. But the most interesting result of the study was a 56% increase in SIRT1. SIRT1 is thought to play a key role in promoting longevity. Many people spend oodles of money on high dose resveratrol supplements in the belief that resveratrol boosts SIRT1. In fact, recent studies show that resveratrol works by boosting another substance called AMPK, which is involved in fuel sensing in muscle. It may be that those spending a lot of cash on expensive resveratrol supplements may be better served if they got on a stationary bike and did some HIT.

Little, JP, et al. A practical model of low-volume high intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.J Physiol 2010;588:1011-1022         

©,2013 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Sunday, March 14, 2010

Does growth hormone promote cancer? By Jerry Brainum

Human growth hormone (GH) is popular among both athletes and those seeking anti aging therapy. From an athletic standpoint, GH is thought to provide anabolic effects, and also to be synergistic when used with other hormones, such as anabolic steroids and insulin. There is little or no evidence, however, that using GH alone will provide any significant anabolic effects, unless the person using it is deficient in GH. Most of the anabolic effects associated with GH don't come from GH, but instead come about because GH promotes the synthesis and release of another hormone, Insulin-like growth factor-1 (IGF-1). On the other hand, the IGF-1 release promoted by GH occurs in the liver, and the IGF-1then circulates in the blood, mostly bound to certain proteins. Recent studies show that systemic IGF1 isn't required to make muscular gains. What's more important in this regard is the local production of IGF-1 in muscle. This local muscle release of IGF-1 plays an important role in muscle repair and growth after exercise.

From an anti-aging viewpoint, GH is thought to exert beneficial effects though maintaining various tissues and organs of the body that would otherwise slowly degenerate with the passing years. Indeed, levels of GH peak during the teen years, then begin to decline starting at age 40. Many older people are clinically deficient in GH, and much of the ills associated with aging are often linked to GH deficiency. As noted, however, the active anabolic effector of GH is IGF-1. When people who are deficient in GH undergo GH therapy, IGF-1 always rises significantly. This rise in IGF-1, however, could present problems. Among the many functions of IGF-1 are a stimulation of cellular division and a preservation of cells through inhibiting a type of cellular suicide called apoptosis. The basis of cancer is uncontrolled cell division, and some studies link higher levels of IGF-1 with a greater incidence of certain cancers, such as cancers of the breast, colon, and prostate. While the mechanism makes sense, the relationship of IGF-1 to cancer is still not clear. For one, most active IGF-1 is bound to proteins, and cannot exert effects on the cell until it is freed from its binding protein. Another factor is that most older people, in whom cancer rates tend to be higher, also have low levels of both GH and IGF-1. A recent study followed 633 older men for 18 years, and found that the men with the highest levels of IGF-1 also showed the highest rates of cancer deaths. Other studies, however, have not shown any such association. One difference in the new study was that the study subjects were older than in previous studies. In the new study, the subjects average age was 74. Based on this finding, the authors of the study suggest that IGF-1 may play a role in cancer in older men. In younger men, IGF-1 is known to protect both heart and brain tissues. The authors also suggest that in light of the association between elevated IGF-1 levels and cancer in older men, perhaps GH therapy may be not as beneficial as some people believe. What they didn't mention was that long-term studies of GH therapy in older men show no elevated rates of cancer in the men. This can be attributed to the fact that even though IGF-1 levels increase with GH therapy, so does the IGF-1 binding protein, thus protecting cells from any adverse effects of a rise in IGF-1, although the beneficial effects on mind and body likely remain.
Major JM, et al. Insulin-like growth factor-1 and cancer mortality in older men.J Clin Endocrin Metab2010;95:1054-1059.


©,2013 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Friday, March 12, 2010

Why you should eat whole eggs on a low carb diet by Jerry Brainum


Too often in bodybuilding, follow the leader is the rule. This refers to various training and dieting dogmas that are popular, yet have no scientific or practical basis. One example of this is the notion of eating only egg whites, then discarding the yolks. This is a senseless, foolish practice. Ostensibly, the reasoning behind this is that the yolk contains all the fat in eggs, which is true. But it also contains the entire supply of nutrients, including half the protein content of the egg. When you discard egg yolks, you're throwing away such important nutrients as choline, carotenoids, lutein, and others. The high biological value of the protein in eggs is based on whole eggs, not just the whites. The fat in eggs is highly digestable, and is extremely unlikely either to interfere with or halt body fat losses. Some studies even suggest that the cholesterol content of eggs contributes to testosterone synthesis in the body. This makes sense when you consider that cholesterol is the raw material from which steroids such as testosterone are synthesized. Consuming whole eggs may be even more important if you restrict dietary carbs, as shown by a new study.

The study compared two groups, both of whom consumed a low carb diet. One group consumed whole eggs, while the other group didn't. The results of the study showed that while both groups showed benefical blood lipid changes as a result of following a low carb intake, the egg group showed superior results in this regard. Those eating the eggs showed a higher level of the most efficient form of high density lipoprotein cholesterol (HDL), which protects against the onset of cardiovascular disease. Those in the egg group also showed greater retention of dietary carotenoids, important for their antioxidant function.These results also dispel the notion that eating whole eggs contributes to cardiovascular disease onset. In actuality, the oppisite is true: eating whole, not only the whites, of eggs while on a low carb diet promotes a highly benefical preventive effect against the onset of cardiovascular disease.

Mutungia, G, et al. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate restricted diet.J Nutr Biochem 2010;21:261-67


©,2013 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

Which is the best form of protein to stimulate growth hormone release? by Jerry Brainum


Various amino acids, which are the elemental forms of protein, are touted to increase the release of human growth hormone (GH). Among these aminos, arginine is considered the most potent in this regard. On the other hand, the use of supplemental arginine for boosting GH release remains controversial. One reason for this is that the studies that showed an effect of arginine in promoting GH release usually involved an intravenous administration of large doses of arginine. This is significant because ingesting too much of an oral dose of arginine can lead to rapid nausea. In addition, an enzyme in the liver tends to degrade larger doses of arginine. But what about whole protein foods for boosting GH release? A new study tested various whole protein sources to see what effect they would have on GH release. An earlier study showed that soy protein, often considered an inferior protein source for bodybuilding purposes, significantly boosted GH release. The effect was linked to the amino acid content of soy, particularly arginine and lysine. In the new study, soy was compared with gelatin; alpha lactalbumin, a major whey protein; and whole milk protein. All the proteins were provided in the same dose: 0.6 grams of protein per kilogram of bodyweight. These doses were ingested by eight healthy women, age range, 19 to 26.
Care to guess which protein source promoted the greatest release of GH? Most people would probably point to the milk protein sources as being superior in this regard. But they would be wrong. In fact, the cheap gelatin protein promoted the greatest GH release. It turns out that gelatin, of all the proteins tested in this study, had the highest arginine content. Before you run out and buy a gelatin supplement, which is often sold under the name "hydrolyzed protein," consider the fact that gelatin is a poor quality protein, being nearly devoid of the essential amino acid, tryptophane.

Van Vught AJ, et al. The effects of dietary protein on the somatotropic axis: a comparison of soy, gelatin, a-lactalbumin, and milk. Eur J Clin Nutr 2010: in press.


©,2013 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com