Friday, December 24, 2010

DHT AND PROSTATE CANCER BY JERRY BRAINUM

Dihydrotestosterone or DHT is a metabolite of testosterone. The body produces DHT from testosterone by the actions of the enzyme, 5-alpha reductase. In most tissues of the body, DHT is the predominant androgen, since it binds to the androgen cell receptor 5-times greater than does testosterone. In muscle, however, DHT is rapidly degraded by enzymes, making testosterone the predominant androgen in muscle tissue. DHT, among other effects, plays a major role in the development of male sex organs. On the negative side, DHT is associated with male pattern baldness, acne onset, and prostate gland enlargement.
    In the prostate gland, DHT is the major androgen, not testosterone. Many studies have suggested that DHT stimulation of prostatic glandular tissue may be a root cause of prostate cancer. Most doctors are averse to providing supplemental testosterone treatment, even to men with a clear clinical deficiency of the hormone, because of fears of initiating prostate cancer onset. This fear is unfounded, since the prostate is receptive to normal blood levels of testosterone, and taking anything above this amount doesn't have any effect on the prostate. Conversely, having a chronic low testosterone level can induce subtle changes in the gland that may result in prostate cancer.
    Some doctors think that even if testosterone itself won't adversely affect the prostate gland, the fact that testosterone is converted into DHT by way of 5-alpha reductase makes testosterone therapy a hazardous choice. They are assuming that using any type of testosterone drug will lead to higher levels of DHT, and thereby increase the chances of prostate cancer. This notion was examined in a new study that involved 31 healthy men, ages 35 to 55. These men received either a DHT gel preparation or a placebo for one month. After four weeks, 27 men completed the study. In those who used the DHT gel, blood levels of DHT rose sevenfold, while testosterone levels decreased, presumably due to a negative feedback effect to the brain. In the placebo group, testosterone (T) levels remained unchanged. But the levels of DHT inside the prostate gland didn't differ between those who used the DHT drug and those who did not. In addition, other measures of prostate growth and function, including PSA, epithelial cell proliferation (an indicator of cancer), and androgen-related gene expression were not different between groups.
     Thus, this study shows that DHT activity mimics that of supplemental testosterone, in that although blood levels may increase when you use these hormones, the levels inside of the prostate gland don't change. This is further proof of the notion that testosterone causes prostate cancer is rubbish.

Page, S, et al. Dihydrotestosterone administration does not increase intraprostatic androgen concentrations or alter prostate androgen action in healthy men: A randomized-controlled trial. J Clin Endocrin Metabol 2010: in press.

©,2015 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

 

Thursday, December 23, 2010

Will the real Vitamin D please stand up? by Jerry Brainum

To say that Vitamin D is an ascending star in the nutrition world is putting it mildly. D when from being a nutrient known only as a co-factor in calcium uptake into the body to a nutrient whose bounds seem to not end. Much of this resulted from the discovery of vitamin D receptors in various organs and tissues throughout the body. This shouldn't have been too surprising, considering that D is actually just a prohormone. In the body, D is converted in the liver and kidneys into an active hormone, known as a "secosteroid," that does a multitude of beneficial things in the body. The interaction of this activated form of D is linked to lower rates of just about every degenerative disease known to mankind, including cardiovascular disease and cancer.One reason for this universal health protective property of D is that it's required for the complete activation of T-cells, immune cells that among other functions, protect against viruses and tumor development in the body. Activated or hormonal D has also been shown to help prevent type-2 diabetes, a disease that is alarmingly on the rise worldwide.
      D is unique among nutrients in that it can be obtained simply through exposure to a certain spectrum of ultra violet light, as is produced from sun exposure. What happens here is that cholesterol in the skin is enzymatically converted into D. It takes about 15 minutes of UV exposure to produce about 10,000 units of D in the body. But some people are concerned about even this small level of sun exposure, mainly because of admonitions from doctors about the risks of acquiring skin cancer. The other problem with this is that during the Winter, some places just don't get enough sun exposure, so you would then have to depend on food sources. Good luck with that, since good natural food sources of D are far and few between. The obvious solution to this problem is to ingest vitamin D supplements.
       Recently, an "expert" science panel concluded that vitamin D supplements are superfluous, and probably dangerous, since most people show normal levels of activated D in their blood. But what these scientists considered  an optimal blood level of D differed from that offered by other scientists more versed in vitamin D research. According to the latter group, most people are likley deficient in the optimal blood levels of activated D, and should take a D supplement.
     That's the next controversy about D: which type of D is best? D comes in two forms, D3 and D2, with the latter being synthetic, produced as a result of irradiating sheep wool. For years, experts always advised people to stick to the natural (D3) form, noting that it's retained longer in the body compared to the synthetic D2 version. But others noted that the biological activity of D2 had been adjusted in terms of units per dose to match that of the natural form of D, or D3. One study even directly compared the two forms of D, with the conclusion being that they were biologically equal.
      In a new study, however, which again compared the two forms of D head to head, D3 again proved superior. This study involved 33 healthy adults, who were given D at a dose of 50,000 units a week for 12 weeks. The results showed that natural D3 was about 87% more potent  compared to D2 in raising activated D levels in the blood, and also showed 2-3 times greater storage in the body than the same dose of D2. As such, D3 is the best form of D supplement to use. This however, is a moot point, since I've never seen a stand-alone D2 supplement, although it's often the form used in vitamin-mineral supplements, and in milk. As for the dose, most experts suggest that 2,000 units a day is a good start. But to be precise, it would be better to take a baseline blood test for the activated D form. Good levels start at 30 or higher, with about 50 being optimal. Those who are old, fat, or have darker skin, may need to ingest higher levels of D to reach the optimal level.

Heaney, RP, et al, Vitamin D3 is more potent than Vitamin D2 in humans.J Clin Endocrin Metab 2010: in press.
  

©,2015 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, December 22, 2010

GAKIC outed! by Jerry Brainum

Since the ratio of production costs and retail prices are very high in the supplement industry, there is a constant search for new and allegedly "revolutionary" substances to include in products that are targeted for bodybuilders, athletes, and fitness enthusiasts. Creatine, for example, was introduced to the commercial market in 1993, although it had been used by Russian and East German athletes for over 30 previous years. Creatine, which is synthesized in the body from three amino acids in the liver, kidney, and pancreas, has shown itself over the years to be perhaps the most reliable sports supplement available. Study after study continues to prove the efficacy of creatine supplementation for 80 percent of those who ingest it. The 20% that fail to show any benefits from creatine usage are usually extensive meat eaters. Meat is the highest natural source of creatine.
    Based on the success of creatine, other substances have been introduced to the commercial market in the hopes of becoming the "new creatine." One such supplement was HMB, a metabolite of the amino acid, leucine. Initial studies of HMB, almost exclusively published by University of Iowa scientists who had discovered and applied for a use patent on HMB, found that HMB appeared to offer anti-catabolic effects in muscle that resulted in increased muscle strength and recovery. These studies,however, all involved untrained college students. When later studies were done using more experienced subjects, HMB flopped miserably. It didn't work any better than a placebo in increasing muscle strength and recovery. Since then, HMB has been shown to be useful for those new to weight-training and for older people. But initial ads for HMB declared that it"worked like Deca!" a reference to Deca-Durabolin, an injectable anabolic steroid.
      About a decade ago, University of Florida scientists developed an amino acid-based product that was again hailed as the next great bodybuilding supplement. This supplement consisted of glycine, an amino acid;arginine, another amino acid, and alpha-ketoisocaproic acid, which is a step above HMB in the metabolism of the essential amino  acid, leucine. The new substance went by the acronym 'GAKIC." Two studies examined the ergogenic effects of GAKIC during high intensity exercise, with one study involving maximal isokinetic leg extensions, and the other five repeated wind sprints of 10 seconds each on a stationary cycle. The study that focused on leg extensions found a 28% increase in muscle force production, with a 12% increase in total muscle work capacity when compared to a placebo. The stationary cycling study likewise also showed a significant increase in power output in subjects who ingested GAKIC compared to those who ingested a placebo. The two studies had one thing in common besides testing the effect of GAKIC: All the subjects in both studies were untrained college students. In this sense, the findings were similar to those of early HMB studies.
      As to how GAKIC produced its ergogenic effect, the prevailing theory was that the components of GAKIC had the ability to rapidly detoxify the accumulation of ammonia in working muscles. Ammonia is produced during intense exercise by the breakdown of purine nucleotides, such as those contained in ATP, as well as the breakdown of amino acids. A large increase of ammonia in working muscle is associated with fatigue onset. So it makes sense that reducing ammonia increases during intense exercise should make muscles more efficient.
    But a new study again tested GAKIC, but this time the study used 10 trained, experienced cyclists. The cyclists ingested 11.2 grams of GAKIC  or a placebo in a controlled, double-blind and randomized manner, 45 minutes before engaging in 10 sprints of 10 seconds each, separated by 50 second rest intervals on a stationary bike. This design was almost identical to one of the two initial GAKIC studies that showed an ergogenic effect.The updated results showed no differences in mean or peak power, or fatigue between those who ingested GAKIC compared to those who ingested a placebo.As such, this study duplicated the previous findings about HMB: it may work in those with no training experience, but fails to do anything at all in more experienced trainees.
      And similarly to HMB, GAKIC is not cheap. The list price for a product called  "GAKIC Hardcore" sold by Iovate or MuscleTech is $79.99, but the typical online price is $51.95, still rather expensive for a product that doesn't work for anyone with training experience. MuscleTech quickly secured the exclusive right to sell GAKIC from the University of Florida scientists who developed it and held the use patent soon after the initial two studies were published about GAKIC. I was sent the product right after it became available. The first thing I noticed was that it seemed to work for only about four days, then nothing. I tried it again, twice more with a week separation between usage, and the same thing happened. I now believe  that my first impression of efficacy for four days was, in fact, a placebo effect. I believed it would decrease fatigue during my training, and it did--for four days.
     If there is a lesson to be learned about GAKIC it's this: don't be swayed by the publication of only two studies into buying any product. Also be aware that what works for untrained college students, or anyone else who is not experienced, may not produce the same results in those with more training experience. And for Heaven's sake, although GAKIC at least featured human subjects, don't fall prey to buying an expensive supplement that has only either in vitro (isolated cell studies) or animal studies to "prove" its efficacy. These don't mean a thing in relation to human usage, and more often than not, often don't pan out when tested in intact human bodies.
 
Beis L, et al Failure of glycine-arginine-a-ketoisocaproic acid to improve high intensity exercise performance in trained cyclists.Int J Sports Nut Exercise Metabol 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, December 20, 2010

New Omega-3 fatty acid studies by Jerry Brainum

Omega-3 fatty acids are well-known for their health protective effects, particularly in regard to cardiovascular protection. Some studies also suggest that ingestion of omega-3 fatty acids may help increase bodyfat oxidation or "fat-burning." The omega-3 fatty acids consist of three fatty acids: alpha linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is a precursor for the two active forms of omega-3, EPA and DHA. But the body can only convert small amounts, about 3-5% of ALA into EPA,with the conversion of ALA into DHA being almost negligible in men, although higher in women.Clearly, if you want to obtain the full benefit of omega-3 fatty acids, you need to either eat fatty fish, such as haddock, mackerel,sardines, anchovies, and others, or use omega-3 fish oil supplements. What isn't established yet is the optimal doses of pre-formed omega-3 fats to ingest, although the usual recommendation is to ingest about 1 gram a day of EPA and DHA.
     One little-known way to maximize levels of EPA and DHA in the blood is to eat foods rich in flavonoids. Flavonoids are found mostly in fruits and vegetables. In a recent rat study reported in the Journal of Nutrition, Rats were provided with either anthocyanin, a flavonoid from corn and other sources, or a diet without the flavonoid. The results of the study, which was replicated two more times, shows that ingesting flavonoids boosts blood levels of EPA and DHA significantly.
    Another study tested the effects of omega-3 fats on muscle protein synthesis in older people. Older people tend to lose muscle faster, a condition called sarcopenia, and some scientists suggest that it could be the result of both lack of exercise and a blunted protein synthesis effect in muscle. In the new study, to be published in the American Journal of Clinical Nutrition,16 healthy older adults were randomly assigned to receive either omega-3 fatty acids or corn oil for 8 weeks. Corn oil is largely composed of omega-6 fatty acids. The study authors monitored  the rate of muscle protein synthesis, and also the effect on key elements in the muscle protein synthesis pathway. These were evalulated both on an empty stomach, and during conditions of high blood amino acid and insulin levels. The latter is associated with increased muscle protein synthesis. The results showed no effect of corn oil, nor any effect of omega-3 without the presence of food. But under conditions of high insulin and amino acids, the omega-3 significantly boosted muscle protein synthesis in the subjects, as well as anabolic signaling factors. While this study involved older people who tend to have blunted muscle protein synthesis reactions, the implication of the study are that ingesting omega-3 fats may also provide a synergistic effect with amino acids for boosting muscle protein synthesis in younger people. In that respect, fish oil supplements can be viewed as "anabolic."
     Another study, also in the American Journal of Clinical Nutrition, compared higher doses and the suggested dose of one gram of DHA and EPA on markers of inflammation and high triglyceride (fat) levels in the blood. The high dose of EPA and DHA was 3.4 grams a day compared to 0.86 grams a day in the lower dose group. This was supplied to 23 men and 3 older women, all of whom showed high blood triglyceride levels. A placebo was also provided. The results showed that the higher dose of omega-3 lowered lowered triglycerides by 27% compared to the placebo, while the lower dose had no effect. But neither dose showed any effect on endothelial function (blood vessel reactions) or inflammation over 8 weeks. Those who advocate omega-3 fats to treat inflammation suggest considerably higher doses for this, averaging 10-15 grams daily.
     As noted earlier, fish oil is often suggested as an aid for fat loss, and some studies have shown some efficiency in this regard. In a new study from the American Journal of Clinical Nutrition, 128 overweight people were assigned to receive either 5 fish oil caps a day or  a placebo for 6 months. They also dieted and exercised. At the end of 6 months, no differences were observed in weight loss between those who ingested the fish oil or those who ingested a placebo. Once again, however, the dose of fish oil provided may not have been enough for this purpose.

 ©,2015 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, December 17, 2010

An ironclad road to death? by Jerry Brainum

In recent years it has become apparent that many degenerative diseases have a large oxidative component. While the body does have innate protective antioxidant systems, represented by enzymes such as superoxide dismutase, catalase, and glutathione, these enzymes gradually become less active as we age. This opens the door to such maladies as cardiovascular disease, cancer, and brain degeneration represented by Alzheimer's, Parkinson's and others. But where does all this increased oxidation come from? Some scientists suggest that minerals that can act as oxidants, such as iron and copper are the key.
     One such scientist is Professor Douglas Kell, who recently wrote an exhaustive review in the journal Archives of Toxicology pointing an accusing finger at excess free iron. Normally iron is carried in the blood bound tightly to proteins, such as transferritin, and also hemoglobin in red blood cells. It's also stored with another protein called ferritin. The point here is that when iron is bound to these various proteins, it does not cause any damage in the body, unless you have a genetic disease such as hemochromotosis, in which large amounts of iron build up in the body.The problem is that iron has a tendency to become displaced from its protein-binders in blood and tissue. When that happens, the free or unbound iron becomes very reactive when exposed to oxygen. One product that results from this reaction is hydroxyl free radicals, which can damage cellular membranes through oxidation. The oxidation effect of iron is magnified when exposed to vitamin C, which combined with free--not bound--iron increases oxidation and cellular damage. This doesn't mean that vitamin C is dangerous;it's only a problem when it encounters free iron in the blood.
    You may have heard about resveratrol, a compound found in plants such as grapes, and also in red wine that is touted as offering many health benefits, including antiaging effects. It turns out that one of the main benefits of resveratrol is that it binds to or chelates free iron and copper, thus acting like the built-in iron-binding proteins of the body to prevent free iron-induced oxidative reactions. These reactions, by the way, are particularly damaging to the brain because the brain is loaded with polyunsaturated fat that is easily oxidized. You can protect yourself against such reactions by consuming natural supplements and foods that bind to free iron. Besides resveratrol, various berries, such as blueberries, as well as green tea contain polyphenols that will prevent iron oxidation in the body. Doing so may spare your brain and body from the ravages of aging.

 ©,2015 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, December 6, 2010

Myostatin: perhaps not so great after all by Jerry Brainum

Myostatin is a protein that was discovered in 1997 by researchers at Johns Hopkins University Medical School. The primary function of myostatin is to prevent muscle growth. In doing so, it works with other catabolic pathways in the body, including those involving the release of cortisol, the primary catabolic hormone. Animals deficient in myostatin show extreme muscle mass, along with decreased bodyfat. Naturally, such an outcome is very attractive to bodybuilders. This led to the premature release of a supplement derived from seaweed that was marketed as a "myostatin blocker." This particular property of the seaweed was produced in one in vitro study. This means that the substance blocked myostatin, but in a test-tube. There was no evidence that it duplicated this effect in an intact human body.
      The fact that there was no real evidence that the reputed myostain blocking supplement actually worked didn't deter greedy companies from touting the supplement. I had a feeling at the time that the supplement was useless, and wrote this in a bodybuilding magazine. Not long afterward, studies done with human subjects confirmed that the touted myostain blocking supplement did not work as advertised. Since that time, other alleged myostain-blocking supplements have appeared on the market. One is based on follistatin, another naturally occuring protein that does appear to block the effects of myostatin in the body. But follistatin, being a protein, is degraded in the gut before it can become active if consumed orally. The studies showing that follistatin blocked myostatin involved follistatin being injected into mice and rats. The producers of the follistatin supplement have yet to produce a human study showing that it works, although they have published anecdotal reports of efficacy, as well as an in house study, which is useless.
      While the properties of myostatin may appear to hold tremendous potential for those seeking added muscle mass, there are lesser known effects of blocking myostatin that may take the wind out of the sails of those dreaming about massive muscles with myostatin blocking. For one, there is evidence that while blocking myostatin will indeed increase muscle mass, it doesn't offer any boost in muscle strength. The latest study to report this effect compared mice bred to completely lack myostatin and normal mice. While the myostatin-deficient mice (or null mice) showed larger muscle size, they did not show any increased strength. Even worse, examination of muscle fibers of the myostatin null mice showed increased degeneration. Other studies show that myostatin plays a role in tendon regeneration, and blocking myostatin can result in an increased rate of tendon injuries. So my advice is to avoid all reputed myostatin blocking supplements, especially since none of them work. There are experiemental drugs that do effectively block myostatin, but taking such drugs now could be hazardous to health, since all the biological nuances of myostatin have yet to be established.

 
Gentry, B, et al. Hindlimb skeletal muscle function in myostatin-deficient mice. Muscle and Nerve 2010: in press.

  
©,2015 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

 

 

Thursday, August 19, 2010

Maintaining muscle promotes extended survival in wasting diseases by Jerry Brainum

Cachexia is the term applied to body wasting,marked by an extensive loss of muscle, that occurs in 80% of patients with advanced cancer, and also accounts for 30% of deaths from cancer. In typical cases of cachexia, both fat and muscle are lost. The loss of muscle signals a downward trend, and as expected, makes the patient feel even worse. While the occurrence of cachexia is common, the exact cause remains elusive to medical researchers. Implicated in the process are various inflammatory pathways of the body, along with a significant drop in the level of anabolic hormones, including IGF-1, testosterone, and insulin.
     In a new study involving mice with implanted tumors, another catabolic pathway was found to be the predominant cause of cachexia and associated muscle-wasting. This pathway involves the activin type-2 receptor (AT2R). Activin is known to be involved in the release of myostatin, a protein that prevents muscle hypertrophy and promotes muscle catabolism or breakdown. In the mouse study, researchers injected the mice with a soluble version of AT2R. Previous studies have shown when this substance was supplied to mice, it dramatically blunted the activity of myostatin, resulting in significant growth of muscle mass. Providing AT2R to mice with tumors extended their lives by several weeks, despite having no effect on the tumors themselves or on bodyfat losses. In fact, the cancer-stricken mice even showed a gain in muscle mass.Based on this finding, the study authors suggest that blocking the activity of AT2R may extend the life of those afflicated with any type of disease that features a massive loss of muscle.
     Besides preserving skeletal muscle mass, the soluble injectable version of AT2R also reversed the loss of cardiac muscle. Elevated levels of myostatin have been previously implicated in causing heart failure, which makes sense since the heart is a muscle, and myostatin helps to degrade muscle.
    From a bodybuilding and exercise standpoint, myostatin has held a particular fascination because of its potent effects of promoting muscle mass in animals. It not only produces larger muscles, but also promotes a loss of bodyfat. On the negative side, myostatin is required for connective tissue repair, and blocking it could result in increased tendon and ligament injuries. Various supplements have been offered that are touted to block myostatin. These included a seaweed-based compound that worked well in test-tube studies, but did nothing for intact human bodies. A more recent version is derived from eggs, known as follistatin. This version is no doubt based on animal studies showing that injected follistatin does indeed effectively block myostatin,. But there is as yet no convincing evidence that an oral supplement would duplicate the effect. This is particularly true because follistatin is a protein, and would undergo the typical digestive effects of all orally ingested proteins, which of course would inactivate it.

Zhou X, et al. Reversal of cancer cachexia ands muscle wasting by ActR2-B antagonism leads to prolonged survival. Cell 2010;142:531-43.

©,2015 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

 

Tuesday, August 17, 2010

"Junk" ingredient may be better than the real thing by Jerry Brainum

Resveratrol supplements are highly popular on the Internet and elsewhere. This popularity stems from animal research findings, in which high doses of resveratrol produced some anti-aging and various other health benefits in the animals. One finding was that resveratrol appeared to impart protective effects against the onset of diabetes. It does this by helping to prevent high blood glucose levels, and also may prevent some adverse cardiovascular effects common in those with diabetes. This is significant because diabetes onset is on the rise throughout the world. While type-2 diabetes used to be called "adult-onset diabetes" because it was more common in those over age 40, early signs of diabetes, such as insulin resistance, are turning up in children as young as 12. The increased incidence of diabetes is linked to both poor diets, rich in fructose and trans fats, as well as physical inactivity.
     The problem with resveratrol as a cure-all is twofold. For one, the dose supplied in animal studies are far higher than is ever consumed naturally.Red wine is one of the richest sources of natural resveratrol, yet the amounts provided of resveratrol in animal studies are equivalent to thousands of bottles of wine. Another problem with resveratrol is that there is little or no human evidence that it provides similar benefits to that shown in animal research. But this doesn't stop countless human guinea pigs from self-dosing themselves with megadoses of resveratrol in the belief that it will both make them healthier, as well as slow the aging process.
   As you might expect, resveratrol supplements aren't cheap. To use the doses frequently suggested on various Internet sites could cost a few hundred dollars per month. One measure of the quality of resveratrol supplements is purity. This is measured by the percentage of the active isomer of resveratrol, trans resveratrol. The higher the content of trans resveratrol, the more expensive the supplement. Nearly all resveratrol supplements are derived from a plant called polygonum cuspidatum, most of which emanates from China. One of the other ingredients in this plant is a substance called emodin, which is considered undesirable by those who use high dose resveratrol supplements because it produces laxative effects. As such, frequent warnings are often voiced on various Internet longevity forums about only using "high quality" resveratrol supplements,lest you be exposed to the hidden dangers of emodin in lower grade supplements.
   An ironic aspect of this is that emodin is pretty good stuff. Studies show that it may help prevent various types of cancer, independent of any resveratrol effect. More recent studies show that it may be a potent preventive against the onset of type-2 diabetes. Animal studies show that emodin provided to mice with diet-induced obesity (the primary diabetes risk factor) lowers elevated blood glucose and insulin levels, and also improves insulin resistance, the first stage of diabetes. Even more impressive, however, is that emodin inhibits an enzyme called 11B-HSD-1 that works to convert inactive cortisone into active cortisol. This enzyme is known to be active in fat cells, and there is a theory that overactivity of the enzyme in fat cells both promotes and perpetuates obesity, particularly in the central part of the body, or trunk. This type of fat is considered most dangerous to health because of an association with diabetes and CVD onset. Excess levels of cortisol produced by the enzyme oppose the actions of insulin,leading to insulin resistance.
     If emodin proves as effective in humans as it is in mice, it will be a potent preventive against the onset of both diabetes and cardiovascular disease. And yes, in large doses in may also act as a laxative. But considering how many people have a problem with  that, too, I'd say that's a bonus effect of emodin.

©,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

 

Saturday, August 14, 2010

Depressed? Just ask for SAMe by Jerry Brainum

S-adenosyl methionine (SAMe) is a metabolite of the essential amino acid, L-methionine. It is produced naturally in the body, and plays a pivotal role in a number of important reactions in the body. SAMe works by donating a one-carbon methyl group in a process called transmethylation. As such, it's a primary methyl donor of the human body. This means that SAMe is vital to the production of a number of substances produced in the body, including DNA, RNA, phospholipids, creatine, melatonin, and other substances. The methylation of DNA is critical for a process called gene silencing. This gene silencing helps to suppress the onset of cancer by stopping the activity of certain genes. SAMe also acts to help synthesize phosphatidlycholine in the body, a substance that plays an important structural role in cell membranes, and is also involved in the production of acetylcholine in the brain, which is vital for memory and learning functions. SAMe also helps to maintain chromosome structure through contributing a methyl group needed to produce histones. L-carnitine is produced from methylated lysine residues, so SAMe is involved here, too. Without SAMe, your body woundn't produce epinephrine, creatine, melatonin, glutathione, or the amino acids taurine and cysteine.
   Supplemental SAMe is best ingested on an empty stomach using enterically coated tablets to prevent premature destruction of SAMe in the gut. it reaches peak blood levels in about 3 to 5 hours.Unfortunately, a large amount of ingested SAMe is broken down in the liver following oral ingestion. One thing that's important to keep in mind is that SAMe is converted into a potentially toxic amino acid byproduct called homocysteine. On the other hand, this effect is preventable by also ingesting vitamins B6, B12, and folic acid, which activate enzymes that convert homocysteine into a harmless, rapidly excreted form.
     Because of its beneficial effect on brain neurotransmitters, SAMe produces an antidepressant effect in the brain. Studies show that in this respect, SAMe is as effective as tricyclic antidepressants, but unlike the drugs, doesn't produce as many side effects. In addition, while drugs can take 4-6 weeks to begin working, SAMe starts to work in about a week. A new study just found that when SAMe is provided in a dose of 800 mgs twice daily to people who had not responded to drug antidepressants, most of the subjects did show marked improvement in their depressive symptoms.Other studies show that SAMe may help in preventing Alzheimer's disease, and prevent mood disturbances in those afflicted with the disease. But those with bipolar disease should avoid using SAMe, since it may increase the mania portion of the disease.
        Another use for SAMe may be to treat liver disease. Levels of SAMe are depleted in liver disease, and SAMe is known to help preserve the fluidity of liver cell membranes. It helps to restore depleted levels of glutathione, a major antioxidant and detoxifying factor in the liver. Studies show that SAMe may help releive cholestasis, a slowdown of bile flow in the liver usually caused by liver inflammation. This is a common side effect of high dose oral anabolic steroid usage. Through increasing glutathione levels in the liver, SAMe may prevent or reverse liver toxicity caused by various drugs,alcohol, and toxic chemicals.
     SAMe also provides potent anti-inflammatory effects that are coomparable to some drugs.While the drugs work faster than SAMe to relieve pain,SAMe can match the effects of drugs over time. For this purpose, larger doses of SAMe are required, usually in the range of 1,200-1,600 milligrams daily, and this can be quite expensive. But when used in smaller doses, such as 200-400 milligrams daily, SAMe may work synergistically with other joint nutrients, such as glucosamine and chondroitin to help protect joints.
     SAMe rarely produces side effects in doses up to 1,600 milligrams daily. Possible rare side effects include gastrointestinal upset, anxiety, insomnia, and hypomania. Good supplemental forms include SAMe tosyls and SAMe 1,4 butanedisulfonate. The tablets should always be enteric coated, and kept very dry, since exposure to moisture rapidly degrades SAMe. SAMe usually comes in 200 milligram tablets, with a recommended dose range of 400 to 1,600 milligrams daily in divided doses. You use lower doses for joint pain, and higher doses for the antidepressant effect. If it works for you, you'll know in about two weeks. At that time, you can reduce the dose to half and still get the benefits. Again, it should be taken on an empty stomach about an hour prior to meals.

Papakostas G, et al. S-adenosyl methionine (SAMe) augmentation of serotonin reuptake inhibitors for antidepressant nonresponders with major depressive disorder: A double-blind, randomized clinical trial.Am J Psychiatry 2010: in press.

 ©,2015 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, August 8, 2010

Here we go again: alleged kidney toxicity of high protein diets by Jerry Brainum

One of the enduring critiques about high protein diets is that they impose excess stress on the kidneys.I've been hearing this ever since I got into bodybuilding, over 40 years ago. The one thought that immediately comes to mind is since consuming a high protein intake is a common bodybuilding practice, shouldn't some bodybuilders who've followed long-term high protein (HP) diets all suffer from kidney disease? One problem with this is that in many cases, kidney disease isn't readily apparent, unless you undergo specific kidney function tests. Another thing to consider is that kidney function appears to decline with age in many people, with some studies showing that the average person over age 60 walks around with about 40% of kidney function. But even this significant age-related decline isn't enough to produce any overt symptoms in such people. Many people lose a kidney to disease, and live comfortably with only one working kidney.Others contribute one of their kidneys for transplant purposes, and suffer no apparent problems. It is known that when a kidney is removed, the remaining kidney has the ability to compensate for the lost kidney. Still, critics of chronic high protein diets insist that reducing protein intake as you age will likely help preserve kidney function, with the implication being that eating a high protein diet will eventually result in a severe loss of kidney function, which is a long-term process.
      Most of the "proof" that high protein diets are detrimental to kidney function are derived from studies involving those with pre-existing kidney disease, or from animal studies. And even the animal studies are hardly definitive. When animals are fed high protein diets, the workload of the kidneys increase. This is apparent by an increase in the filtering rate of the kidneys. The primary job of the kidneys is to filter the blood, and protein metabolic byproducts, such as urea, must be excreted by the kidneys. When this happens, the kidneys step up the filtering rate. Since the kidneys are now working harder, the idea is that this increased workload stresses the kidneys, resulting in eventual disease. This notion assumes that normally functioning kidneys aren't up to the task, which simply isn't true. Indeed, a 2004 study in which rats were provided with 50% protein diets showed no kidney strain or defects in the rodents. Another study of rats that featured a 60% protein diet also showed no ill effects in their kidneys. Of course, these were short-term studies, and most types of kidney disease are the result of long-term problems related to kidney function.
     The latest animal study that examined the relationship of protein intake to kidney function involved pigs. Pigs were chosen for this study because they have kidney structure and function similar to that of humans. The pigs received either a high protein (35% of total energy intake) or low protein (15% of energy intake) diet that both contained the same number of total daily calories. They consumed these diets for 4 to 8 months. The higher protein diet contained additional amounts of egg and dairy proteins. After 8 months, the pigs on the high protein diet showed enlarged kidneys at the 4 and 8-month marks. Renal and glomerular volumes (internal structure) were 60-70% higher in the HP pigs at the end of the study.The enlarged kidneys in the HP pigs also showed 55% more fibrosis (scar tissue) and 30% more glomerulosclerosis (scarring of the kidney filtering units) compared to the LP pigs.
      Studies of athletes, including bodybuilders, show that consuming a high protein diet doesn't appear to impose any severe stress on the kidneys that the organs cannot handle. As noted, most of the evidence suggesting that a high protein intake is bad for kidney function is derived from those with existing kidney disease. In those people, protein intake must be controlled to decrease the stress on kidneys that are not fully functional. But extrapolating this to those with normal kidney function isn't logical or scientifically sound reasoning. But there might be some truth to long-term effects of a high protein diet on kidney function.
      In a recent interview with a pathologist from Columbia University who specialized in kidney disorders, she suggested that it's actually body mass that really stresses kidney function. The larger you are, whether that mass results from fat or muscle, the more work your kidneys must perform in filtering the blood. She said that while a high protein diet itself isn't dangerous for kidney health, the combination of a large body mass and an excessive  long-term high protein diet of over 300 grams per day would likely increase the risk of scarring of the filtering units of the kidneys, which could eventually result in kidney failure. Recall that one established effect of consuming a high protein diet is increased production of urea, the nitrogen-based metabolic waste product of protein consumption. More protein means greater urea production, which must be dealt with by the kidneys. This involves a significant increase in kidney filtering of the blood, and it's not hard to understand how this, coupled with the increased filtering required for those with larger body mass (larger body mass equals more blood, which means more filtering in the kidneys) could raise the risk of future kidney problems.The obvious solution would be not to continue to ingest massive amounts of protein when you no longer need to such as ,as you age. Along with this, reducing your body mass, preferably bodyfat, would also ease the work of your kidneys.
      Other ways to preserve kidney function include preventing the onset of high blood pressure. While the kidneys require a certain level of blood pressure to properly function (too low a blood pressure can also cause kidney shutdown), too high a blood pressure damages the filtering units of the kidneys, leading to disease and loss of function. It's also vital to stay hydrated. Being dehydrated through not enough fluid intake concentrates toxins, including urea, in the kidneys, again leading to kidney damage. The practice of many bodybuilders of consuming a  high protein diet while restricting water intake is very harsh on the kidneys. One gram of urea nitrogen requires 40-60 milliliters of water for proper kidney excretion of the urea.

Yong J, et al. Long-term high intake of whole proteins results in renal damage in pigs.J Nutr2010: in press.

 ©,2015 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, July 30, 2010

Is glutamine useless? by Jerry Brainum

Glutamine is a conditionally essential amino acid that comprises 60% of the amino acid content of muscle. In fact, 90% of the glutamine produced in the body is synthesized in muscle, with much of it made from branched-chain amino acids. Glutamine is a popular bodybuilding supplement based on the notion that it is anticatabolic; that is, it will help prevent excessive muscle tissue breakdown. But a few recent studies have implied that glutamine us useless as an ergogenic aid for bodybuilding purposes. Some of these studies point out that while 60 gram infusions of intravenous glutamine provided to burn patients, who lose massive amounts of protein each day, does appear to foster decreased muscle tissue losses, it's a far cry to suggest that it does the same for healthy young bodybuilders and athletes.
   In fact, several of these studies provided glutamine to bodybuilders, finding little or no efficacy associated with glutamine when compared to a placebo. But an often overlooked aspect of these studies is that whether glutamine will provide any benefit to bodybuilders depends on how hard a bodybuilder is training, and what degree of stress that bodybuilder is experiencing. Glutamine is considered "conditionally essential" because normally the body can synthesize enough of it from other amino acids, such as glutamic acid and branched-chain amino acids. But under conditions of heightened stress, the body is not capable of producing sufficient glutamine, and in that circumstance, it becomes essential. It's well established that excessive stress, including the stress of extreme training and lack of sleep, can seriously impair immune system functioning. Glutamine is the preferred fuel for certain immune cells, and studies show that supplementing glutamine can help ease the effects of stress on immmune function. Doing so may prevent the onset of various diseases related to a drop in immunity. Glutamine is also the preferred fuel for cells that line the intestine.These cells are replaced about every three days, and use glutamine for purposes of cellular renewal processes.
       Glutamine may be helpful to hard-training athletes and bodybuilders because it interferes with the catabolic activity of cortisol in muscle. Other studies show that glutamine blocks the actions of myostatin in muscle. Myostatin is a protein that promotes muscle loss due to interference with various muscle protein synthesis factors. In the most recent study, involving isolated muscle cells, glutamine was found to block the activity of still another potent muscle breakdown substance, tissue necrosis factor-A (TNF-A). TNF is a cytokine involved in inflammatory reactions in the body. Recent research shows that it's also a major player in the loss of muscle with age that is called sarcopenia. In fact, studies with animals show that if you block the effects of TNF-A on aged muscle, the usual loss of muscle with age is completely halted. This has extremely important implications for those of us past age 40, since muscle loss is the primary cause of age-related frailty. TNF-A also interacts with both cortisol and myostatin to promote the breakdown of muscle, and it appears that glutamine works against all three.
      Does this mean that you should load up on massive amounts of glutamine? It won't do much good, since large oral doses of glutamine are quickly gobbled up by the intestinal cells that love glutamine the way that I love a good New York cheese pizza or potato kinish. But small doses ingested more frequently, such as no more than 5 grams at a time, will allow enough glutamine to sneak by those ravenous intestinal cells and make it into the blood. But be aware that glutamine works best only if you are in a near catabolic state, such as may occur with overtraining, lack of sleep, and other forms of extreme stress. For those just trying to keep in shape, glutamine isn't necessary. On the other hand, if you ingest a low carb diet, glutamine will help preserve muscle, since you lose an average of 25% of glutamine stores in the body while on a low carb regime.

 Bonetto A, et al. Glutamine prevents myostatin hyperexpression and protein hypercatabolism induced in C2C-12 myotubes by tumor necrosis factor-A.Amino Acids 2010: in press.

  

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



©,2011 Jerry Brainum.Any reprinting in any type of media, including electronic and foreign is expressly prohibited.     

See Jerry's book at  www.jerrybrainum.com

Friday, July 23, 2010

New Studies About Nutrition and Cancer by Jerry Brainum

Some newly published studies offer interesting information about the relationship between nutrition and cancer onset.The first study examined the connection between red meat and colorectal cancer (CRC). Red meat has been frequently implicated as a cause of this type of cancer. But according to more recent studies, whether meat plays any significant role in  this disease depends on several factors. For one, overcooking meat can produce some carcinogens in the meat, but this doesn't occur when meat isn't cooked to the point of being burnt, or well-done. In addition, processed meats contain additives, such as nitrates, that can have an effect on cancer. Such additives aren't present in red meat that isn't processed. In the new study, the relationship of red meat intake and CRC was examined in 720 white and 225 black people who were compared with 800 white and 159 black control subjects. The dietary intake was examined for one year. The results showed no connection between the onset of CRC and the consumption of total, saturated, or monounsaturated fat. The percent of energy from protein intake was associated with a 47% risk reduction in white subjects.
 Thus, according to this study, the notion that dietary intake of fat, protein, and red meat predisposes to the onsetof CRC is not true.
    
Another study looked at any links between prostate cancer onset and protein, fat, cholesterol, and carbohydrates. The study looked at the incidence of cancer in eight Canadian provinces over a three-year period, involving 1,797 cases of prostate cancer and 2,547 controls (no cancer). Those in the study completed a 69 item food questionnaire 2 years prior the the study onset. The results showed that the highest risk for prostate cancer onset involved a high consumption of trans fat. 


 Consuming large amounts of sugar also increased the risk of prostate cancer. Cholesterol intake actually lowered the risk. No link was found between prostate cancer and the consumption of protein or fat. Interestingly, only more complex sugars, such as table sugar (sucrose) showed any relationship to cancer. Simple sugars, or monosaccharides, showed no relationship. This is interesting because other studies show that simple sugars produce the greatest release of insulin, and insulin, in turn, promotes higher blood levels of insulinlike growth factor-1 (IGF-1). IGF-1 has been linked to prostate cancer promotion in several past studies. As for trans fat, this type of processed fat has long been associated with both cancer and cardiovascular disease. It also interferes with testosterone synthesis and amino acid metabolism. It should be avoided by everyone.

Willimans C, et al. Associations of red meat, fat, and protein intake with distal colorectal cancer risk.Nutr Cancer 2010;62:701-709.
Hua J, et al. Nutrients and the risk of prostate cancer.Nutr Cancer 2010;62:710-718.


 ©,2015 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

 

Thursday, July 22, 2010

Helping man's best friend by Jerry Brainum

While the main cause of death in humans is cardiovascular disease, in dogs, the main killer is cancer. Why cancer is so prevalent in canines is still open to debate. Some suggest that is has to do with the "nasal curiosity" of dogs. This refers to the fact that dogs like to sniff things; they perceive the world mainly through their sense of smell, as well as their acute hearing capacity, both of which are far superior to that of humans. I would also suggest that most dogs are far superior to humans in their capacity to love unconditionally and in their steadfast loyalty, but that's just my opinion.
    For many, dogs are not just pets, but companions. Those who love their dogs try to do anything that they can to keep those dogs happy and help them live a longer life. As with humans, one way to help maximize lifespan in dogs is through diet and exercise. In recent years, it has become clear that many who have dog companions are unknowingly killing their canine pals by promoting bodyfat gains in the animals. Most often this added bodyfat occurs because of providing either too much food, including human table scraps, or too many high calorie treats. Admittedly, it's hard to resist the pleading eyes of a dog as he eyes you eating, but in the long-run, the seemingly loving act of providing extra food to your dog can result in a lower lifespan due to the effects of obesity, which can include increased cancer incidence, arthritis, diabetes, and cardiovascular disease.
    In my neighborhood, many people appear to get dogs for the sole purpose of acting as animal security guards for their home. These dogs are often kept outside the home, and not let in regardless of the outside temperature. I know a scumbag lifeguard supervisor who lives up the block that does just that. Dog lovers in the neighborhood who feel sorry for this bastard's pooch often throw dog toys and even a bed over the fence for this poor mutt. One person even offered to build a doghouse for the dog. As you might expect, this dog is never walked or exercised. He just sits there forlornly in the backyard day after day. Walking a dog is necessary for the dog to burn off calories and prevent the onset of cardiovascular disease, arthritis, diabetes, and cancer. If you get a dog, you must accept the responsibility of walking that dog a few times each day, or just don't get a dog. Besides, the walking helps you,too. I get some of my best ideas for writing projects when walking my buddies, Bruno and Molly.
      In new research presented at the 2010 Institute of Food Technologists Annual meeting, it was noted that one out of three cancer deaths in both humans and dogs could be prevented by reducing the intake of omega-6 fatty acids and cutting overall calorie intake. Omega-6 fats are found primarily in vegetable oils, as well as grain-fed meats. The relationship of omega-6 fatty acids to cancer onset is that omega-6 fats act as precursors for various inflammatory substances produced in the body. Recent studies confirm that cancer is an inflammatory disease, so that anything that increases inflammation in the body can hasten the onset of cancer. This is true for both dogs and humans.
      In the research presented at the conference, Demian Dressler, DVM, also known as the "dog cancer vet," because of his expertise in canine cancer, suggested snack foods containing high amounts of omega-6 sources, such as those containing vegetable oils, corn oil, and grain-fed meat, should be severely limited in both humans and dogs as a means of helping to prevent cancer onset. If you check the ingredients of most snacks for dogs, they are loaded with omega-6 fat sources. Yet they are often advertised as being "healthy and nourishing for dogs," because linoleic acid, an omega-6 fatty acid, is essential to both human and canine health and must be obtained from food sources. The trouble is that food is rich in this fatty acid, so you and your dog wind up getting too much, which promotes out-of-control inflammation in the body. In dogs, it's a particular problem since most commercial dog foods are lacking sufficient amounts of the dietary antidote to excess omega-6, namely omega-3 fatty acids. Omega-3 is found mainly in fatty fish. Many purveyors of dog foods mislead their customers by proclaiming that their brand of dog food is rich in omega-3 fatty acids. A glance at the ingredients,however, usually shows an abundance of alpha-linoleic acid, which is a precursor for the two active omega-3 fatty acids, EPA and DHA, both of which exist pre-formed in fatty fish sources. But dogs, similarly to humans, can only convert a small amount--about 2%-- of ALA into the active EPA and DHA forms. The ostensible reason for not including actual EPA and DHA in most dog food is that these omega-3 fats are highly subject to oxidation, and therefore decrease shelf life. This effect can be prevented simply by also adding the a correct blend of antioxidant nutrients, and not just vitamin E, as many products do. They are also much more expensive than the cheap ALA. But they also offer a measure of cancer protection for your dog. I would strongly suggest either purchasing dog food that contains the preformed active omega-3 fats (EPA and DHA), or using a separate fish oil supplement added to your dog's food. I do this, and the dogs don't seem to mind the taste at all. The amount added depends on the weight of the dog. I give Bruno, who weighs in at a muscular 14 pounds, a tablespoon of preformed fish oil, considerably more than is found in any commercial dog food that I know of.
     Obesity in dogs fosters the development of cancer not only because of increased body inflammation, but also because  excess bodyfat lowers the levels of a substance called adiponectin. This is a substance released by fat cells that lowers inflammation and increases insulin sensitivity. It also inhibits cancer cell growth. You can increase the levels in your dog by providing plenty of exercise for your dog,and also limiting daily caloric intake to help prevent obesity. All this is relevant because dogs get similar cancers to that found in humans,and many of the same drugs used to treat human cancer are provided to dogs with cancer. In fact, many such drugs were originally developed by providing them to dogs.
     Another researcher at the conference suggested that the ideal fiber blend for dog food is 75 to 80% insoluble and 20 to 25% soluble fibers. These ratios not only help eliminate excess fat, but also provide a feeling of fullness for the dog (same is true for humans), which results in less food intake and decreased risks of obesity. Adding prebiotics, which some dog foods do contain, is also beneficial because it creates an optimal gut environment to help prevent gastrointestinal cancers.One other pertinent suggestion: don't follow the typical feeding guidelines listed on the labels of pet food products. Many of these usually list suggested amounts for "less active" and "active" dogs. The amounts listed for "active dogs" are almost always far too much in terms of calories, particularly for dogs that are already too fat. Instead, use the amount listed for "less active" dogs. Keep in mind that the main impetus for pet food companies is to sell as much food as possible, rather than any concern for the long-term health of your dog. Of course, if your dog is very active, then you can feed he or she more food. The same is true for pregnant dogs and puppies that need the extra calories. And read food labels closely. Many dog foods use a lot of useless fillers, such as cheap grains or soy, which have little or no nutritional value, but do speed up bodyfat synthesis in dogs. I prefer to use grain-free dog foods, which are a more natural way of feeding dogs.One company, often recommended by vets (most of whom know little or nothing about nutrition, a trait that they share with those that deal with human patients), uses peanut hulls are their primary ingredient in their weight-loss formula. This, of course, is nothing more than discarded peanut shells. The rationale is that it helps provide a filling effect for the dog, which promotes less food intake. But my question is: how would you enjoy living on peanut shells?
    Then there are those that claim that a raw food diet is the most natural way to feed dogs. They base this on the fact the grey wolf is thought to be the original ancestor of all dogs, and nobody cooked food for the wolves, who ate other animals raw, including the bones. I switched my dogs to a commercial raw canine food diet after the Chinese melamine scandal a while back, in which melamine, a toxic substance, was added to pet food to boost its nitrogen content (melamine is 66% nitrogen), and higher nitrogen usually means higher protein content. Instead, it caused severe kidney disease, mainly in cats, but many dogs also were affected. While the raw food that I purchased claimed all sorts of advantages over processed dog foods, they also were said to be free of microbial contamination, a major risk for raw meats. But eventually, I must have purchased a bad batch, since both my dogs were afflicted with gastroenteritis, with one having to be treated by a vet that charged a small fortune. That was the end of my raw food experimentation. These days, I use a premium, high quality brand of kibble,with some premium canned food, too. I don't believe that there is no difference between cheap, low quality dog food and the higher quality foods. While it's true that the higher quality dog food is considerably more expensive than the cheaper versions, in the end it will even out, since cheaper food is more likely to result in higher vet bills, as well as a shorter lifespan for the dogs.


©,2014 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, July 9, 2010

The secret of the grapefruit diet revealed? by Jerry Brainum

The Grapefruit diet has been on ongoing diet fad since the 1930s. It pops up periodically in various guises and names, including "the Hollywood diet," and "The Mayo Clinic diet." The primary idea behind the diet is that there is something special about eating grapefruit, or drinking grapefruit juice that speeds body fat losses. When on this diet, you eat a half a grapefruit or drink a glass of grapefruit juice with each meal. Along with this, you are advised to consume a low calorie diet, often 800 calories or less each day. This level of caloric intake would ensure weight-loss no matter what you ate or added to the diet. Proponents of various grapefuit-based diet regimes claim that grapefruit contains special "fat-burning enzymes."
   Although it first appeared in the 1930s, the grapefruit diet reached its zenith of popularity in the 1970s, when it was renamed "The Mayo Clinic diet." This association with the famed Minnesota medical clinic lent an air of scientific credibility to the diet, despite the fact that the Mayo Clinic neither devised nor advocated use of the diet. Most forms of the diet encourage consumption of meat, but limit the amounts of fruits and vegetables consumed, which makes it a low-carb plan. Along with this, it's often advised that you take two days off the diet.
   Most scientists have long held that the grapefruit diets in all their various incarnations are nothing but a fad diet that lacks essential nutrients and could prove hazardous to long-term health. But in 2004, in a study that was funded by the Florida Citrus Department, subjects lost an average of 3-4 pounds over 12 weeks by consuming half a grapefruit or drinking a glass of grapefruit juice with each meal. The subjects also exercised regularly. Some of the study participants lost as much as ten pounds. Researchers conducting the study suggested that grapefruit may reduce insulin levels, which would have the effect of promoting body fat loss.
    A new study,however, suggests that the active ingredient in grapefruit may be something else. The study identified a substance in grapefruit called nootkatone that is a natural stimulator of a enzyme called AMP-activated protein kinase or AMPK. AMPK plays a pivotal role in fuel usage by muscles. When muscles are low in glycogen, AMPK is activated, and the muscle begins to use fat as a major fuel source. AMPK is also activated by aerobic exercise. In the study, a dose of 200 milligrams per kilogram of bodyweight of nookatone was provided to mice. The study found that long-term intake of this substance led to a significantly reduced body fat gain in the mice even after the rodents consumed diets high in sugar and fat. It also blunted abdominal fat accumulation, and the development of elevated levels of insulin, blood glucose, and leptin in the mice. It even increased exercise endurance, as evidenced by a 21% increased swimming time in mice provided with nookatone compared to mice not provided with the substance. All this occurred because of activation of AMPK, which opened the metabolic door to increased fat oxidation.
    Would nookatone work as well in humans? That remains to be seen. On the other hand, the presence of nootakone in grapefruit could explain the recurring popularity of grapefruit as a weight-loss aid. And there is  no argument about the metabolic effects of AMPK in humans, so there might be something to eating grapefruit for fat loss after all.

Murase, T et al. Nookatone, a characteristic constituent of grapefruit, stimulates energy metabolism and prevents diet-induced obesity by activating AMPK.Am J Physiol Endocrinol Metab 2010;299:E266-E275.


©,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