Thursday, April 29, 2010

Do smart drugs really work? by Jerry Brainum

While most of the adverse publicity related to "doping" has to do with the illicit use of various anabolic drugs, such as anabolic steroids, growth hormone, and others, there is another kind of doping that is becoming increasingly prevalent. Those who engage in what is called pharmacological neuroenhancement, are not interested in building a world-class physique, or setting world athletic records, although in some cases, these uses do overlap. Instead, users of smart drugs, as they are often called, are seeking to maximize brain power. This could involve an increase in memory, learning, and attention, along with an increased level of concentration and focus. Such possible benefits are attractive to all whose activities involve intensive use of their brains.While these drugs are popular among students, academics, and even many scientists, the salient question is: do smart drugs really work?
      Various smart drugs have been touted for their alleged brain-boosting activities for years. Most of these drugs are not approved for medical use in the United States, but are often approved for use in treating various brain disorders in European countries. Their efficacy in the treatment of clear-cut neurological deficits, as exemplified by such disorders are Alzheimer's disease and other forms of dementia, had led to the belief that they could also enhance the cognition or thinking ability of healthy people. But the problem here is that those with brain disease usually have deficits in the production and release of brain neurotransmitters and other chemicals that doesn't exist in normal brains. The drugs work by promoting an increased synthesis and release of various brain chemicals in those with brain pathology who aren't releasing these vital brain chemicals. But in those whose brains are normal and releasing sufficient amounts of neurotransmitters and other brain substances, using the various smart drugs does little or nothing. The fact that countless healthy people have reported definite positive effects from these drugs only underscores the power of positive belief. In short, if you think something will work, it just might, but not from any intrinsic activity of the drug.
      Among the most popular of the more recent smart drugs are modafinil and methylphenidate. Modafinil is sold under the trade name Provigil, while methyphenidate is sold as Ritalin and other names. Ritalin has been a controversial drug for years, used mainly in the treatment of attention deficit disorder in children.Ritalin is similar in structure to amphetamines, or "speed," although its actions in the brain more resemble that of cocaine. In fact, it provides all the brain stimulation effects of cocaine minus the well-known euphoria associated with cocaine usage. Similarly to cocaine, Ritalin works by incresing brain levels of dopamine and norepinephrine. Ritalin was initially synthesized in 1944, and found to have stimulant effects in the brain ten years later. Among the effects associated with Ritalin use are increased attention, decrease in mental fatigue, and increased alertness, Considering these properties, it's not hard to understand why it's so popular among students cramming for exams.
      Provigil first came to the attention of the public when it was disclosed that it was used extensively by the military, particularly fighter pilots, who used it to stay awake and alert during extended missions.The actual medical indication of Provigil is to treat narcolepsy, or a sudden onset of sleep, and also to treat excessive daytime sleepiness.Similarly to Ritalin, Provigil also increases brain levels of dopamine and norepinephrine. But Provigil goes a few steps furthur that does Ritalin. For example, Provigil increases levels of histamine in the hypothalamus structure of the brain, in an area that controls alertness.It also interacts with brain chemicals called orexins or hypocretins, that are related to wakefulness.Some studies suggest that Provigil promotes the release of brain-stimulating neurotransmitters, such as glutamate, while blunting those related to brain sedation, such as GABA. Thus, when you consider how both Ritalin and Provigil work in the brain, it appears that there must be some legitmate science behind the use of both drugs for purposes of neuroenhancement--or is there?
     A recent study analyzed several past studies that examined the brain effects in regard to enhancement  of Provigil and Ritalin in healthy people.The study found no neuroenhancement effect for Ritalin, except for a positive effect on memory.There was no effect on increased attention, and the study authors think that the popularity of Ritalin relates more to just getting high than any true brain enhancement effects.For Provigil, brain enhancement effects were found, but mainly for those who were sleep deprived. In such people, Provigil effectively increased attention.No effect, however, was found for any inmprovements in memory,mood, or motivation.Another effect noted with Provigil was a tendency to be overconfident in relation to cognitive ability. This means that in those who use Provigil, there is a tendency to think that they are smarter than they really are. Other studies show that Provigil appears to work better in terms of brain enhancement in those who with lower IQs. It has also been used by athletes, which led to its being banned by the World Antidoping Agency in 2003. This was mainly done because it was thought to provide an amphetamine-like action in athletes.
      As for safety, Ritalin can cause a few serious heart problems, including disorders of normal heart rhythm. Provigil has been linked to some serious skin condition syndromes, although it's officially listed as a schedule-4 drug, meaning that it has a low potential for abuse. But the study that analyzed the use of both drugs by healthy people for purposes of brain enhancement concluded that Ritalin was ineffective, and there wasn't enough convincing evidence to suggest that Provigil would work well in this regard, either.For those who want to increase brain power, but avoid using drugs, consider a few natural brain nutrients. These include acetyl L-carnitine, ginkgo herb, vinpocetin, and others. These nutrients don't work as rapidly as drugs, but they not only promote brain activity, but also offer brain protection through various mechanisms, including antioxidant effects.

Repantis D,et al. Modafinil and methylphenidate for neuroenhancement in healthy individuals: A systematic review.Pharm 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

 

Tuesday, April 27, 2010

Can Anabolic Steroids cause heart failure? by Jerry Brainum

Although the use of anabolic steroid drugs by bodybuilders and athletes has been largely condemned,much of this condemnation is more related to moral issues or issues of fair play. Many have pointed out the possible health dangers of using steroids, which are synthetic versions of testosterone. These suggested health risks include cardiovascular disease, liver problems, and possibly cancer promotion. Frequently lost in the debate about the health risks of using steroids is that more frequently prescribed drugs are far more immediately dangerous and having a higher risk profile compared to steroids.Steroid advocates often point out that significant side effects linked to steroid use are relatively rare, although they do occur on occasion When such problems do happen, it's often related to how much, how many, and how long steroids have been used. As with any other drugs, steroid-based side effects are more likely when larger doses and several drugs are taken for longer periods.

     Based on the existing medical literature on anabolic steroid-induced side effects, steroids provide the highest risk to the cardiovascular system. This is particularly true with the oral steroid drugs. The drugs do this through several mechanisms, such as a lowering of protective high density lipoprotein cholesterol (HDL), a possible rise in blood pressure, and adverse effects on blood clotting factors. But whether these adverse effects will prove significant depends on other factors. For example, most athletes who use steroids are healthy, with few other cardiovascular risk factors. They usually also have low body fat levels, and good heart function as a result of aerobic and weight-training exercise.Indeed, animal studies show that having an abundance of possible protective factors related to cardiovascular conditioning is enough to offset the possible risks imposed by steroid usage.On the other hand, little is known about the cumulative effects on cardiovascular function with long-term extensive steroid use by athletes. A while ago, I wrote an article in Ironman magazine about a study that examined coronary artery calcium deposits in a group of 14 elite professional bodybuilders. The study found that while these bodybuilders showed few CVD risk factors, most did show calcium deposits in their coronary arteries. Just today, a new report has been published in the Journal of the American Medical Association confirming that measuring coronary artery calcium deposits is a good predictor of future heart attacks.

     Another study was also published online today related to athletic use of anabolic steroids. This study featured 12 weightlifters (they could have been bodybuilders, since medical journals often don't differentiate between actual weightlifters and bodybuilders) average age 40, who had used an average of 675 milligrams of anabolic steroids for nine years. They were compared to a control group, same age range, also weightlifters, but who had never used steroids. As expected, the steroid users showed greater muscle mass compared to the non-users. Both groups underwent a test called Doppler echocardiography that uses high frequency sound waves, or ultrasound, to measure the structure and function of the left ventricle, the pumping chamber of the heart that sends out blood to the body. The pumping power of the left ventricle is expressed as ejection fraction, with a normal level at 55 to 70 percent of the blood that fills the heart. But 83% of the steroid users in the study showed an ejection fraction of less than 55%. Only one of the non-steroid users showed a low ejection fraction. While the ejection fraction measurement relates to the pumping ability of the left ventricle, the steroid users also showed a significant impairment in the diastolic activity of the heart, or when the left ventricle relaxes and the heart refills with blood. Left ventricular relaxation was reduced by almost half in the steroid users. Interestingly, there was no significant differences between the steroid and and the non-steroid groups in relation to left ventricle structure.

      Does this mean that those who are long-term anabolic steroids can expect to eventually get heart failure due to a weakness of left ventricular pumping ability? An initial study of only 12 subjects does not yet constitute scientific evidence of a cause and effect relationship between long-term steroid usage and heart failure.The study didn't disclose the precise exercise habits of the study subjects. I have previously discussed the fact that any exercise that places pressure on the heart leads to a compensatory increase in the thickness of the left ventricle, which some refer to as "athlete's heart." Athlete's heart is considered a benign condition, just a muscular adaptation of the heart to exercise. But some emerging studies also suggest that having an enlarged heart can predispose to later heart failure, even among athletes, if regular exercise isn't continued. Since aerobic exercise balances the structural heart changes that occur with athlete's heart, I would think that it's prudent for those who use high dose steroid regimes to also ensure including some aerobic exercise along with their weight-training regimes. I admit that this suggestion is strictly hypothetical on my part, but it does make sense when you consider the scenario discussed above.

Long term anabolic-androgenic steroid use is associated with left ventricular dysfunction. Circulation:Heart failure 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, April 24, 2010

A fish story by Jerry Brainum

 The health benefits offered by omega-3 fatty acids from fish oil are extensive. Most of these benefits are related to cardiovascular protection. For example, fish oil can lower elevated blood triglyceride or fat levels by 60%. Elevated blood triglycerides are a risk factor for cardiovascular disease onset. Fish oil also seem to stabilize heart rhythms, and can prevent disordered heart rhythms, some of which can result in death. The omega-3 fats found in fish oil consist of EPA and DHA. The fatty portion of the brain contains about 40% DHA, and there are some interesting theories connected to this.For example, one theory suggests that the human brain evolved because early man began eating fish, and by providing DHA the potential of the brain increased, which led to increased intellectual capacity. More modern research points to an involvement of lack of sufficient omega-3 content of the brain and the onset of mental depression. Indeed, some psychiatrists have written that as many as 80% of people are omega-3 deficient. As proof, they note that the largest selling drugs are anti-depressants.While the connection between omega-3 fatty acids and depression onset may be conjecture, it's still a fact that the brain is largely composed of omega-3 fats.
      Several studies have found that in those with degenerative brain disease, levels of omega-3 fatty acids, particularly DHA, or always low. These studies suggest that ingesting sufficient levels of omega-3 fats prior to the onset of brain disease may offer preventive effects. DHA is capable of preventing dementia through various mechanisms. For example, DHA can temper the activity of enzymes in the brain that activate a protein called tau. This is significant because tau is the major constituent of neurofibrillary tangles in the brain, which are considered a hallmark of Alzheimer's disease. DHA also reduces inflammation in the brain, a major cause of most brain degeneration. One way it does this is by reducing the level of an omega-6 fat in the brain called arachadonic acid. This fatty acid is the precursor to various inflammatory substances that are directly related to brain inflammation. DHA also reduces oxidative stress in the brain, and increases levels of brain-derived neurotropic factor, which works to repair damaged brain neurons.
       While it's clear that the omega-3 fats nourish and protect the brain, some have suggested that ingesting fish oil can increase intelligence. Based on this, a recent study examined 867 people, ages 70 to 79, some of whom were provided with a placebo, while others were provided capsules containing 200 milligrams of EPA and 500 milligrams of DHA for two years. The results of the study found no difference in cognitive or thinking ability between the groups ingesting omega-3 and those ingesting the placebo, which consisted of olive oil. All the subjects in the study were healthy, and not suffering any kind of brain problems. Cognitive function didn't decline in either the omega-3 group or the placebo group, leading to the conclusion that fish oil doesn't offer any benefits to older people.
      But the study actually proves little or nothing for several reasons. For one, the dose provided of omega-3 fatty acids (EPA and DHA)  is too meager to promote any changes. For treatment of Alzheimer's, some have suggested doses of  omega-3 over 15 grams a day, far more than was provided in this study. Even for healthy people, the dose used in this study was about one-sixth the suggested daily dosage. In addition, brain changes  occur slowly, and a two-year study wouldn't provide enough time to detect any beneficial effects from using fish oil, except perhaps for treating depression. Finally, studies show that fish oil works best for preventive purposes against brain pathology in those who have the apolipoprotein A4 gene. Having this gene, especially two copies, makes you at higher risk for Alzheimer's disease. But based on the fact that the brain has such a rich content of DHA, and that studies do show protective effects, you would have to be crazy not to ingest fish oil supplements

©,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, April 23, 2010

Hoodwinked by Hoodia? by Jerry Brainum

Fat-loss supplements are a big business. In the never ending quest to lose body fat effortlessly, a variety of nostrums are constantly being offered. Such formulas appeal mainly to those who abhor the idea of following a strict fat-loss diet and are too lazy to burn off calories at the gym or in other physical activity. Others, however, do exercise and attempt to diet, only to be met with frustration as the pounds fail to come off rapidly enough, or just don't seem to come off at all. One of the more popular and controversial putative fat-loss supplements in recent years has been an extract of a plant from South Africa known as Hoodia.
    Hoodia looks like a cactus, but isn't. It also smells somewhat like a decaying corpse. But that didn't deter the indigenous San Bushmen of the Kalahari desert from sucking on the root of the Hoodia plant. They did this because of their nomadic existence in the arid Kalahari, where they often went on long treks during which they hardly ate or drank anything. The folk wisdom held that they were able to accomplish this feat because of their use of Hoodia. Eventually, the South African government investigated the alleged potent appitite-supressing effects of  Hoodia in 1963. By the 1980s, the active ingredient of Hoodia was isolated, a substance dubbed P57, because it was the 57th compound tested in Hoodia. In 1995, a patent was issued to the Phytopharm company,who had spent $20 million isolating P57. The company soon sub-licensed the use of Hoodia to the pharmacuetical giant, Pfizer, who provided $21 million for this courtesy. But Pfizer relinquished the use patent in 2003. In that same year, the South African government responded to a grass roots effort to share any profit from Hoodia to the impoverished Sans Bushman. The excuse provided by the government for not doing this previously was that they thought none of the tribe still existed. In fact, thousands of them did.
    Hoodia is thought to work by way of its P57 content. In the brain, P57 is mistaken for glucose, the primary fuel for the brain. This somehow tricks the brain into increasing its ATP level. When ATP levels are high in the appitite center of the brain, appitite is turned off. This is what food usually does. So in essence, Hoodia makes the brain think you just ate a full meal. In an unpublished study commissioned by the company that controls the Hoodia use patent (owned by the South African government), 18 human subjects were divided into a group that either received Hoodia or a placebo. The Hoodia group ingested 1,000 fewer calories a day compared to those in the placebo group. But what really got worldwide attention was a segment of the television news show, 60 Minutes. During that show, reporter Leslie Stahl traveled to South Africa and ingested some Hoodia. She said that she lost her appetite completely and didn't eat anything for the entire day after ingesting the Hoodia. 
     In terms of published proof of the efficacy of Hoodia for promoting weight-loss, the evidence is scarce. In one study of rats P57 from Hoodia was provided to the rats, which resulted in a 50-60% reduction in food intake over a 24-hour period. The problem was that the P57 in the study was injected directly into the rat's brains.In the most recent study, mice were provided P57 either intravenously, or orally. The oral route showed a peak blood level of P57 in just over 30 minutes, and 47.5% of the dose was absorbed. In both the oral and intravenous routes, P57 was eliminated from the body in four hours. But the oral route, while showing absorption into the blood, was not detected in the rodent's brains. This is problematic because the brain is where P57 is supposed to work. The intravenous administration of P57 did show up in the brain, but in very small amounts.
      In addition to the questionable effect of oral Hoodia, most of what is being sold on the market, particularly over the Internet, does not contain any of the active ingredient of Hoodia, P57. Indeed, one estimate is that 80% or more of "Hoodia supplements" are fakes.Adding to the problem is that Hoodia was declared an endangered plant, and the use of actual Hoodia has been curtailed by the South African government. What's needed now is more human evidence of the efficacy of Hoodia, since the active ingredient, P57 appears able to enter the brain only when provided intravenously or injected directly into the brain.

Vamsi L, et al. Bioavailability, pharmacokinetics, and tissue distribution of the oxypregnane steroidal glycoside P57 from Hoodia gordonii in mouse model. Planta Medica 2010: in press.


©,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

Tuesday, April 20, 2010

Detecting silent heart disease by Jerry Brainum


Recently, an old acquaintance of mine from the original Gold's gym, Tony Nowak, died suddenly while vacationing in Italy. Tony's abrupt passing got me thinking about heart disease and ways to detect it. A few years ago, I wrote a series of articles in Ironman magazine about various medical tests, with one article in the series focusing on detecting heart disease. My primary message in that article was that the most common blood tests used for detection of cardiovascular risk are more superfical than anything else. You can pass these tests with flying colors,yet still be at serious risk of sudden death. The typical tests include total cholesterol, high density lipoprotein, low density lipoprotein, and triglycerides. While these tests are without doubt important, they don't tell the whole story about what's going on inside your body. To get a through evaluation of your health in relation to cardiovascular risk requires tests that aren't ordinarily part of the typical blood tests ordered by most physicians.
    These out of the way tests include lipoprotein(a), homocysteine, measurements of the size of both HDL and LDL fractions, C-reactive protein,and fibrinogen. These tests can show problems not detected by the usual blood tests, and could easily prove lifesaving. The fibrinogen test is a perfect example of this. The fibrinogen test measures the activity of a protein related to internal blood clotting. When you consider that the immediate cause of most heart attacks involves a blood clot lodged in and blocking a coronary artery, it's not hard to understand the importance of this test, yet few people undergo the test. Studies show that about 250,000 people who have fatal heart attacks have normal cholesterol levels, but they have elevated levels of fibrinogen. Had this been known, many of these people could have survived, despite the fact that none of the usual drugs to treat CVD, such as statins, have any significant effect on fibrinogen levels. The test used to determine elevated fibrinogen levels is called the functional intact fibrinogen test, again, not a test usually ordered by most doctors.
     Recently, researchers from Oregon Health and Science University developed a new fibrinogen test, called the gamma prime fibrinogen test. They developed the test after analyzing 3,400 blood samples, and finding that those with fibrinogen levels in the top 25 percent had a three-times greater chance of having coronary artery disease. These researchers have filed a patent pending on the test, and hope that it will be part of a routine blood test in the future,along with total blood cholesterol and others.In the meantime, what can you do to lower insidious high levels of blood fibrinogen? Women have an advantage in this regard, since estrogen lowers blood fibrinogen levels. This is one of the reasons why pre-menopausal women rarely suffer heart attacks. You also don't want to smoke, since smoking rapidly raises fibrinogen levels. Exercise, particularly aerobics, lowers fibrinogen levels. From a supplemental point of view, 2-3 grams a day of the spice turmeric effectively lowers elevated fibrinogen, as does 6 grams a day of fish oil, 2,000 milligrams a day of vitamin C.
     If you have any close relatives who suffered from, or died from CVD, it would be prudent to have these "accessory" blood tests done, including fibrinogen and others. They could easily prove life saving.



©,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

 

Monday, April 19, 2010

New Study Confirms Estrogen Plays a Role in Prostate Cancer Onset by Jerry Brainum


In my recent Ironman magazine feature about testosterone and prostate cancer, I suggested that testosterone is not the major player in either causing or promoting prostate cancer, as is the belief of many medical professionals. Instead, I pointed an accusatory finger at dihydrotestosterone (DHT), a metabolite of testosterone that is far more active in the prostate gland compared to testosterone (DHT causes prostate gland enlargement), and estrogen. While estrogen is thought of as more of a "female hormone," men also synthesize estrogen, primarily by way of the ubiquitous aromatase enzyme found in many tissues, particularly fat. Estrogen does have some positive functions in the male body, such as being involved in sperm development, and in helping to maintain beneficial high density lipoprotein (HDL) levels, which help protect against the onset of cardiovascular disease (CVD). But as men age, muscle mass often declines, which is related to low testosterone levels, while estrogen levels rise. The latter effect has to do with increased body fat levels, which harbor the aromatase enzyme that converts testosterone into estrogen.
      In my Ironman feature, I discussed how one type of estrogen receptor, type-B, provides protection against prostate cancer, while the other type of estrogen receptor, type-A, actively promotes tumor development in the prostate gland. Various foods, such as soy, which are touted to offer protection against PC onset, work by interacting and promoting the activity of the estrogen B receptor.A new study confirms that the effects of estrogen in relation to PC depend on the type of estrogen involved. While there are three primary types of estrogen, the most active by far is 17-beta estradiol. This form of estrogen, unlike testosterone, is offically classified as a carcinogen, or a substance capable of promoting cancer. But there are also numerous metabolites of estrogen that also play a role in various types of cancer, including prostate cancer.
      In the new study, researchers measured estrogens and their metabolites in the urine collected from 77 men with prostate cancer;77 healthy controls;and 37 men who underwent prostate biopsies, but were diagnosed as cancer-free. The results showed that the amounts of 15 estrogens and their metabolites in the PC men were similar to that of those without cancer, with the exception of one metabolite: 4-OH1.Men with PC showed significantly higher levels of this particular estrogen metabolite. Interestingly, other estrogen metabolites known to stimulate breast cancer, namely 16-KE2 and 17-epiE3, were higher in men without PC and lower in those with PC. As such, these particular estrogens may be protective against the onset of PC,most likely by either interfering with the activity of estrogen A receptors in the prostate, or boosting the activity of estrogen receptor B, which blocks estrogen A receptor promotion of PC.


©,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, April 17, 2010

Raquel Welch's antiaging program by Jerry Brainum

Photo of Raquel Welch, age 73, at the 2013 Emmy Awards, September 22, 2013
For more information on why aging is related to higher bodyfat levels check: http://www.appliedmetabolics.com/88/longevity-why-do-we-get-fat-with-age/


The title of the blog that I wrote the other day was "How to age gracefully," and if you want to see a good example of that, take a look at actress Raquel Welch. Welch, who turns 70 on September 5, appears to have somehow defeated the aging process to a great extent. In many ways, she doesn't look that much different than when she donned an animal skin bikini in the 1966 film,One Million Years B.C. With the huge interest that most people have in staying younger looking, Raquel was a natural to write a book on that topic.She discusses her stay young program, as well as some beauty secrets for women, in her new book aptly titled,"Raquel: Beyond the Cleavage".
      Many people wonder how so many celebrities appear to defy the ravages of time. In many cases, the secret of their youthful appearance can be described in two words: Plastic surgery. Movie stars have the cash to go under the knives of the top flesh shapers in the business. But on occasion, the celebs go overboard, and you wind up with an unnatural look such as the late Michael Jackson, or the ghastly appearance of a Joan Rivers. Raquel makes no mention of any personal journey into the world of plastic surgery, instead suggesting that her youthful appearance results from a strict attention to exercise and diet. She outlines her exercise regime in the book, mentioning that she does three whole body weight-training workouts each week. More interesting,however, is her nutrition program.
     In this regard, Welch is a perfect example of how looking good doesn't make you an automatic expert. Among her dietary practices, Raquel says that:
 You should not mix protein with carbohydrates at the same meal. This harkens back to the old "food combining" system, which stated that mixing protein and carbs together led to indigestion and a failure to assimilate nutrients. In fact, this is nonsense. Both protein and carbs are broken down by specific digestive enzymes, which don't interfere with each other, because they are specific. If anything, carbs provide a sparing action on protein, thus preventing the use of protein for energy purposes, rather than tissue building.
Do not mix fruits with vegetables at the same meal. Once again, utter nonsense. Vegetables and fruits are highly compatible when consumed at the same meal. There is no physiological reason to suggest otherwise.
     Other than these wacky and outdated admonishments, Welch's diet is sound. She eats a high protein, low carb plan, which is excellent for staving off aging, since it aids in insulin control and minimizes aging effects, such as glycation, or deposition of sugars in protein-based tissues, including muscle. She likes to eat about 4 ounces of protein per meal with a low sugar vegetable.She limits herself to 3 fruits a day, again because of the higher sugar content.She even follows the common bodybuilding practice of eating only egg whites for breakfast, discarding the yolks. This itself makes no nutritional sense, since all the nutrients and half the protein in an egg resides in the yolk.
     Raquel's supplement program is extensive and is as follows:
      Triple joint formula, consisting of a mixture of glucosamine, chondroitin, and MSM
       Calcium, 1,200 milligrams a day divided over three meals. This is a good idea, since the body is able to absorb smaller amounts of calcium more effectively. The maximum individual dose of calcium shouldn't exceed 500 milligrams if you want greater uptake of the mineral.
        Magnesium-another important mineral, Raquel says she prefers the "ionic" form, because it's more absorbable. She is correct about magnesium being difficult for the body to absorb, but she would be better off using a form such as magnesium glycinate, which has some evidence to show that is more easily absorbed compared to other forms of magnesium. There is no evidence that "ionic magnesium" offers superior absorption.
        Vitamin C- She ingests 3,000 milligrams a day in three doses. Not bad, since vitamin C lasts for 12 hours in the blood, and taking at least two doses a day increases the efficiency of the vitamin.
         Vitamin B12- Welch doesn't go into detail as to why she takes B12, but it's a good idea. Due to a decrease in acid production, coupled with a lower level of a protein called the "intrinsic factor," it's more difficult for older people to absorb B12. B12 is important, forming one-third of the nutrient combo (along with folic acid and B6) that helps to neutralize homocysteine, a byproduct of the metabolism of methionine, an essential amino acid. Homocysteine has been linked to many degenerative diseases, including silent heart disease and various brain pathologies.In fact, a lack of B12 can negatively affect brain functions, including memory and learning, as well as cause degeneration of the spinal nerves.
         Vitamin E and Selenium- She says she takes 400 milligrams daily, although whether this applies to both isn't clear. They are both antioxidants often lacking in the typical diet.
          Armour Thyroid-this is a natural form of thyroid that contains both major thyroid hormones in the correct proportions, namely T4 and T3. Drug companies like to say that Armour thyroid is inferior to thyroid drugs because it isn't standardized; in other words, the amount of active thyroid hormone varies from pill to pill. This is a blatant lie.The truth is that Armour thyroid is standardized, and also far safer then most pharmaceutical thyroid drugs.
          DHEA- 5 milligrams a day- DHEA is an adrenal hormone, the level of which declines after age 40. It is a steroid hormone that acts like a prohormone for the production of other steroid hormones, including estrogen and testosterone. In women, it usually is first converted into androstendione, then testosterone. In younger men, it's converted into a metabolite of DHT, a byproduct of testosterone metabolism that is linked to male pattern baldness and acne. The dose that Raquel takes, 5 milligrams is tiny, since suggested doses start at 25, up to 100 milligrams daily. It's not clear how she arrived at this small dosage, but it's harmless.
        Licorice root- she takes a 5:1 ratio (of what?), 1/4 teaspoon, 3 times a day. I don't know what her reasoning for this is, other than she believes it helps her deal with stress by aiding adrenal gland function.
        Probiotics- these are natural gut bacteria that offers many health benefits.
         Black Cohosh- an herb thought to aid in control of menopausal symptoms, including hot flashes. There is some evidence showing that it does work in this regard.
         Green Tea Extract- An excellent antioxidant.
          Flaxseed- She uses this mixed in food. A great fiber source, and it contains the omega-3 fatty acid precursor, alpha-linoleic acid.
           Psyllium- a great source of soluble fiber, helps lower blood lipids.
            Digestive enzymes- People over 40 produce less digestive enzymes, and supplements may help.
           Shen Min- This is a Chinese herb that Raquel uses to nourish her hair and nails.
       Notably missing from the list are any source of B-complex vitamins, except for the B12. There is also no mention of fish oil, the best source of pre-formed omega-3 fatty acids, which everyone should be taking, especially those over age 40.
        Raquel mentions that she has tried using human growth hormone twice, and it did appear to help her deal with stress and aid sleep onset. But when she used it later, it caused her to appear "puffy and bloated." GH is know to be a potent stimulus to water retention because it promotes the release of aldosterone from the adrenal glands, which retains water and sodium in the body. She also refers to GH as a "steroid." In fact, GH isn't a steroid, it's s polypeptide hormone, just a long string of amino acids, explaining why it must be taken in injection form. Raquel self-administered the hormone, using insulin needles to inject it under her skin, which is correct.
       Raquel was always more known for her sizzling sexuality, rather than her acting ability. In the 1980 book, The Golden Turkey Awards, the authors award Raquel the dubious title of "The worst actress of all time." Certainly a grandiloquent title considering the world has not yet ended. But as Raquel was once quoted as saying,"If you have physical attractiveness, you don't have to act." Sounds a bit like that old line from Saturday Night Live,"It's better to look good than to feel good." I would argue that both are important, and I think so would Raquel Welch.
   

                                                                  

                                                           Raquel, November, 2013, age 73.





©,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.

 

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Friday, April 16, 2010

How to age gracefully by Jerry Brainum

No one wants to age, but as they say, it sure beats the alternative. A frequent term applied to the aging process is "successful aging." Since every human ages, what makes some do it "successfully"? From a scientific perspective, successful aging means that you stay relatively healthy to the end. You are able to avoid the most common causes of premature death, such as cardiovascular disease (CVD) and cancer. Indeed, people fortunate enough to make it to century mark are able to avoid the most common degenerative aging diseases. They stay healthy until they reach about the 105 mark, when their health takes a rapid downward trend. Often overlooked in discussions on aging are quality of life issues. Specifically, what's the point of living to an advanced age if you are sick or generally unhealthy? The ideal scenario is to remain healthy as long as possible, so that you can continue to enjoy life.
     Many people seem to be concerned about aging when the signs of aging, such as hair loss and facial wrinkles begin to emerge, usually around age 40. Such people become more motivated to do anything they can to hopefully forestall the aging process. Often, this involves changes in diet, such as more attention to eating clean and avoiding established "bad" foods low in essential nutrients, or rich in empty calories. Others turn to increasing the use of various food supplements, particularly those thought to delay aging, such as antioxidants. A recent trend in this regard is the use of large doses of resveratrol, a natural antioxidant found in red wine and some other foods. The use of resveratrol is based on numerous animal studies showing that resveratrol seemed to prevent some of the effects of aging. But all of these studies involved animals. There is to date no definitive human evidence that any dose of resveratrol will have any benefical effect on aging. But this hasn't stopped countless people from paying a lot of money to purchase high dose resveratrol supplements from questionable Internet sites. What these people don't know is that some newer animal studies suggest that high dose resveratrol may cause long-term damage to health.
     Other animal studies show that the only method known to maximize lifespan is caloric restriction (CR). This involves a reduction in daily caloric intake ranging from 30 to 40%. One advocate of this technique, Roy Walford, M.D., claimed that using the CR technique would enable most people to reach the age of 120. Unforntunately for him, Walford succombed to Lou Gehrig Disease in his late 70s.Ongoing animal studies involving monkeys, who are close to humans in a genetic sense, show that the monkeys do show delayed aging while on CR regimes. More importantly, they don't show age-associated increases in diseases such as cancer, CVD, and diabetes. Whether they will live longer than usual hasn't yet been established.
      Some humans aren't waiting for the final answer. They have placed themselves on CR regimes. Most claim to feel younger than their chronological ages, but photos of these people show no evidence of any delayed aging effect. Recent studies of such people, however, show that they do tend to have low body fat levels, along with low blood pressure, blood lipids, glucose, and so on. In short, they show health indicators that would indeed translate into protection against the onset of degenerative disease. But following a CR regime usually involves consuming a vegan diet, which can be filling, but is still low in total daily caloric intake if the food is eaten in limited amounts. A typical CR breakfast consists of 3 walnuts and 3 blueberries--that's it. This was an actual breakast consumed by Roy Walford's daughter, who weighs 70 pounds at about 5 feet tall. And she is an adult.
    As to the mechanisms of how CR can delay aging, various theories are offered. One involves a concept called hormesis, which involves imposing stress to have the body compensate by upregulating certain processes. In regard to CR, the body interprets the lack of calories as a stress, and responds by increasing cellular elements that protect the cell. The cell thus lasts longer, and shows more effective repair mechanisms. But everything slows down with a CR regime. All anabolic hormones, including testosterone, growth hormone, and insulin drop to low levels. Thyroid hormone also declines, explaining the common side effect of CR, feeling cold all the time. A recent study of female monkeys on a CR regime showed that when caloric intake is drastically reduced, as it is during a CR regime, the body compensates by decreasing energy production to the point that activity level, as in exercise, is also curtailed. Indeed, most of those who religiously follow CR diets look emaciated. They have little or no muscle,no surprise when you consider their lack of anabolic hormone release. Oh, and the sex drive also dissipates considerably on a CR regime.
      Some researchers have calculated that a human following a long-term CR regime can expect to live only 5 to 7 years more than other people. But it does seem clear that for those on CR, most of the threats of early mortality from cancer or CVD are also eliminated due to a lowering of most significant risk factors. I think the key to successful aging involves a combination of staying as lean as possible, as in low body fat levels, along with maintaining as much lean mass--as in muscle-- as possible. A loss of muscle is the primary cause of frailty linked to aging. A recent study of 1,488 Japanese men and women, ages 18 to 85, found that the older people in the study who had lost large amounts of muscle, a condition called sarcopenia, also showed accelerated signs of aging, including higher levels of advanced glycation, or deposition of glucose in protein structures that leads to stiffness and limited mobility.The older women in the study showed increased rates of arterial stiffness, which sets them up for CVD onset.All this doesn't bode well for those on CR regimes,who have sacrificed most of their muscle in the hopes of extended lifespan. The best way to really be able to enjoy the passing years and live life to the fullest is to maintain muscle mass and also maintain low body fat levels. This can be accomplished through weight-training and a diet that limits total caloric intake, but only by about 10% as you age. It's also prudent to reduce carbs as you age, but maintain higher protein intake. This helps to control glucose levels, while also supporting muscular mass.And I promise you this: you will be far more content than those sitting down to a hearty meal of three walnuts.


©,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



Thursday, April 15, 2010

When Fat is a Three Letter Word by Jerry Brainum


In the past, dietary fat was considered the most expendable of macronutrients. No one would seriously argue about the necessity to consume enough carbohydrates and protein, but fats were another thing entirely. Fat earned its negative reputation because of associations with the onset of cardiovascular disease and also obesity.At about 9 calories per gram, fat contains considerably more energy content when compared to the 4 calories that comprise both protein and carbs. In addition, while both protein and carbs use energy just to be metabolized, fats pale in this regard, too. In recent years, the concept of "good" and "bad" fats has emerged. Examples of good fats are the omega-3 fats found in fish and fish oils, and the omega-9 fats represented by monounsaturated fats, such as that found in olive oil. In the bad fat category are saturated fat and trans fats. The question of whether saturated fat actually does promote cardiovascular disease, as is frequently mentioned, is still open to debate. A heavy intake of saturated fat does increase the level of low density lipoprotein cholesterol (LDL), which when oxidized, is linked to the onset of CVD. Often overlooked in the discussions on saturated fat is that it serves as a substrate for the synthesis of testosterone in the body. The only other type of dietary fat capable of doing this are the monounsaturated fats.Indeed, several studies show that if the dietary intake of these fats decreases to less than 20% of daily caloric intake, testosterone production significantly declines.
     Only two types of fat are considered essential. These are omega-3, represented by alpha-linoleic acid (ALA)  , and omega-6, represented by linoleic acid (LA). In actuality, ALA is a precursor to the true essential omega-3 fatty acids, namely EPA and DHA, both of which are found pre-formed in fatty fish. The human body has only a small capacity to convert ALA into EPA, and almost no ability to do the same for DHA. Omega-6 fatty acids, found mainly in vegetable oils, used to be highly touted by nutrition experts and scientists. This related not only to the essential nature of the omega-6 fatty acids, but also because of their health benefits. Such health benefits included raising levels of protective high density lipoprotein cholesterol (HDL), which in turn offered potent protective effects against the onset of CVD. But in recent years, the omega-6 fats have been demonized. This relates to the fact that there is an imbalance in the ratio of omega 6 to omega-3 fatty acids in the usual American diet.Most people consume a ratio of 20:1 in favor of the omega-6 fats over omega-3 due to the ubiquity of omega-6 fats in the food supply. In contrast, unless you eat plentiful amounts of fatty fish, you are likely deficient in omega-3. The human body evolved to prefer a ratio of 1:1 between omega 6 and omega 3 fats. Most scientists suggest that the ratio should not exceed 4:1 in favor of omega 6 fats.
     The problem with omega 6 fats is that they compete with omega-3 fats in the production of a group of substances known collectively as eicosanoids. These eicosanoids affect everything from blood pressure control to hormone release, to either prevention or promotion of cancer and CVD. Omega-3 fats are protective in this regard, while the omega-6 fats have been implicated in promoting these leading killer diseases. Much of the criticism directed at omega-6 fats is because they are associated with increased body inflammation. Increased inflammation is now known to be the cornerstone of most degenerative disease, including both cancer and CVD. As a result, numerous authors have suggested that the dietary emphasis be on omega-3 fats in favor of omega-6, which they say is much more prevalent in the diet anyway. In short, you don't have to worry about getting sufficient omega-6 fats, while you have to go out of your way to ensure an adaquate intake of omega-3 to balance the usual higher intake of omega-6. Many people who eschew natural omega-3 rich foods, mainly fatty fish, are encouraged to consume fish oil supplements.
        Omega-6 fats are considered pro-inflammatory because they serve as substrates to the conversion of another fatty acid called arachidonic acid (AA). In fact, it's AA that is really essential in human nutrition, not the omega-6 fat, linoleic acid. But since LA does serve as a substrate or raw material for the production of AA in the body, it's considered essential because the body cannot synthesize LA. And it's true that AA does serve as the substrate for a host of various inflammatory mediators in the body, including a class of eicosanoids. Indeed, many analgesic drugs, such as aspirin and non-steroidal anti-inflammatory drugs, such as ibuprofen, work by interfering with the synthesis of AA by inhibiting the primary enzyme (COX-1 and COX-2) that converts LA into AA. Doing so significantly decreases inflammation. But AA does a number of benefical things in the body, too. One example of this is that it serves as the precursor for prostaglandin F2A, which plays an important role in promoting muscle hypertrophy or growth. Indeed, studies show that if drugs that block AA synthesis, such as ibuprofen, are ingested within proximity of a workout, gains in muscular size and strength are blunted.
       The notion that omega-6 fats cause inflammation has been challenged in several studies. These studies show that normal intakes of omega-6 fats, which is suggested to comprise about  5-10% of daily caloric intake, do not promote inflammation. In fact, AA has been shown to lower several markers of inflammation, such as interleukin-6 in the body.While the danger of producing a full-blown omega-6 deficiency is rare because of its ubiquitous presence in the typical diet, the current emphasis on ingesting large doses of omega-3 fats, such as fish oil, can in rare instances produce an imbalance of omega-3 to omega-6. If all omega-6 food sources are curtailed, there is even the possibility of producing an outright deficiency of omega-6 fats.In a recent rat study, rodents were bred to not have the gene that regulates the production of AA. These rats suffered severe dermatitis,or skin inflammation, marked by extreme itchiness and scratching in the animals.They developed a severe skin condition called ulcerative dermatitis.When AA was added to the animal's diets, the condition was relieved.This study suggests that AA is essential for normal skin function.What does this mean in a practical sense? It's still a good idea to focus on omega-3 fats, since they are comparatively scarce in the typical diet. But if you either consume huge amounts of omega-3 fats, such as over 10 grams a day or more, while avoiding consuming foods rich in omega-6 fats, you might want to consider adding a supplement such as borage oil in small amounts to ensure an optimized balance of omega-3 to omega-6 fats.


©,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

 

Tuesday, April 13, 2010

Is Phosphorus a Key to Appitite Control? by Jerry Brainum


While the control of food intake occurs in the brain, the portions of the brain related to appetite control respond to nerve signals sent from the liver.Specifically, this relates to the content of adenosine triphosphate or ATP content of the liver. ATP is the most elemental form of energy, and all energy-producing foods, such as carbs, fats, and even protein, are eventually converted into ATP. When the liver is replete in its ATP content, the message is sent to the brain, and no hunger signals are sent out from the brain's appetite center.This pathway was initially discovered in rats, who were provided with a form of fructose known to deplete ATP stores in the liver. When that happened, the rats got ravenously hungry.When you eat a meal, the ATP content of the liver rises, and the faster it rises, the less hungry you'll be, and you will also eat less in subsequent meals.
     The major food element needed by the liver to synthesize ATP is the mineral phosphorus. In fact, ATP is nothing more than an adenosine molecule with three attachments of phosphorus.When the bonds that attach phosphorus to adenosine are broken, energy is released.But when meals are consumed, particularly meals containing a  higher simple carb content, insulin is released.Insulin promotes the uptake of phosphorus into other tissues besides the liver, where it's used in reactions that involve attaching phosphorus to activate various compounds.When this happens,less phosphorus is available to help synthesize liver ATP. What would happen if one meal contained a significantly higher phosphorus level--would this higher level be enough to promote increased liver ATP content, which would in turn, turn down appetite signals for later meals?
      One reason why fructose is linked to excess bodyfat is that it sequesters phosphorus,making it unavailable for use in liver ATP synthesis. This, in turn, promotes greater hunger and a tendency to overeat. In a recent study, adding "preloads" or extra phosphorus to a meal resulted in a 27% reduction in energy intake at the next meal. The technique worked even better when sugars, such as sucrose and fructose were consumed.Adding phosphorus to such sugar meals resulted in a 35% reduction in energy intake at the next meal. How phosphorus does this isn't clear, but it probably relates to increased liver ATP synthesis. Lower levels of ATP are common in those who are obese, and this low level drives overeating, while promoting the less usage of energy in exercise, thus perpetuating obesity. This effect of phosphorus in helping to curtail appetite may explain why some studies show that eating dairy products, which are rich in both calcium and phosphorus, may help promote fat losses.High protein foods are also usually rich in phosphorus content. This explains why the common warning about how eating too much protein leads to calcium losses is bogus. That effect only occurs when pure protein foods are eaten. The phosphorus naturally contained in most high protein foods not only prevents the loss of calcium, but also helps retain it in the body, explaining why recent studies show that eating more protein helps maintain bone mass. Eating a higher protein meal leads to greater satiety or appitite reduction. The key factor for this effect of protein might be the phosphorus content of protein foods, which aids in the rapid synthesis of liver ATP, which results in easier control of appetite

Obeid OA, et al.Increased phosphorus content of preload suppresses ad libitum energy intake at subsequent meal.Int J Obesity2010: 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

 

Friday, April 9, 2010

Milk: it's for Every Booty by Jerry Brainum


Nobody likes to talk about constipation. But let's face it: **hit happens. Or it doesn't.The incidence of chronic constipation ranges from 2% to 30%. It can be caused by either mechanical or functional causes. The "mechanical" doesn't mean that you get constipated when you hear what that next car repair is going to cost. Instead, it refers neurological disorders, or problems with gastrointestinal muscle activity. Treatment of constipation usually involves such measures as using bulking agents, such as psyllium or unprocessed wheat bran, eating more high fiber foods, or as a last resort, using laxatives. But constipation may also be caused by a relative inactivity of certain gut peptides. These peptides, which are short chains of amino acids, affect gastrointestinal motility, or the movement of food through the stomach and intestines. People suffering from constipation show reduced basal levels of one of these peptides, motilin. Motilin consists of 22 amino acids, and is known as the "housekeeper of the gut."  It increases gastric emptying rate and small intestine transit. Another gut peptide called ghrelin also helps move things along in the gut.

   These peptides are not only produced in the body, but are also found naturally in some foods. One such food is milk, which contains a number of biologically active peptides, including both motilin and ghrelin. Yet, some studies show that people who drink large amounts of whole milk often get constipated. What happens is the saturated fat that isn't fully absorbed from milk remains in the intestine,where it forms soaps. These soaps then combine with calcium, which tends to foster the development of hard stools, which means constipation. Since this effect is related to the fat content of milk, what would happen if you drank non-fat milk, which still contains the active intestinal-stimulating peptides minus the fat?
   In a recent study, subjects either with or without constipation drank amounts of milk that varied from 2 to 4 cups a day. The constipated subjects who drank the fat-free milk showed dramatic and rapid improvement  with their constipation. This effect was attributed to the natural peptides in the milk, along with the high protein content of the milk, which favors the release of ghrelin in the intestine.Some of the subjects drinking the milk also complained of stomach aches, bloating, and gas, which may have come from the sugar found in milk, lactose.Many adults are lactose-intolerant, and will show these symptoms after drinking a certain amount of milk. On the other hand, the lactose itself acts as a laxative, and may play a role in the alleviation of constipation after drinking non-fat milk.
      So it appears that milk is not only a great source of protein, but it can also cure one of the most common intestinal maladies known to man. And we would all have to agree that it sure is a load off all our collective minds to know this. Drinking non-fat milk allows you to put constipation behind you, if you follow my gist.

Aydin S, et al. Fat-free milk as a therapeutic approach to constipation and the effect on serum motilin and ghrelin levels.Nutrition 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

 

Tuesday, April 6, 2010

Steroids and Exercise Fatigue by Jerry Brainum


You would be hard-pressed to find any class of drugs more demonized than anabolic steroids. Sure, there are the "get high" drugs, such as ecstasy, amphetamines, and others, but such drugs have little actual medicinal value. While many people think that anabolic steroids are just as potentially evil, the fact that anabolic steroids have some useful medical purposes is often overlooked. Steroids are used to maintain muscle mass in a variety of catabolic conditions marked by excessive loss of lean mass. Such conditions include HIV and other wasting conditions. And, yes, they are often abused by athletes, who use dosages that are far beyond that used to treat any medical condition. But contrary to popular belief, such "abusers" are not dropping like flies. In reality, serious side effects associated with even extensive steroid usage are relatively rare.Not only that, but the preponderance of existing medical studies shows that any abnormalities that appear with steroid usage usually dissipate when the drug use stops.
       A recent rat study illustrates a potential benefit of anabolic steroids. One suggested cause of muscle fatigue during intense training is oxidative damage. This is particularly true if such oxidative damage occurs in the portion of the cell called the mitochondria. It is in these cigar-shaped structures that energy is produced in the form of ATP, and also where fat is oxidized in a process called beta-oxidation. A byproduct of this increased metabolism is the production of reactive oxygen species (ROS), also known as free radicals, that can damage cells. While the body has a few built-in antioxidants to deal with the increased release of ROS during exercise, such as superoxide dismutase, catalase, glutathione, and others, these native defenses are often overwhelmed during hard training. When that happens, mitochondrial proteins can be damaged, which interferes with energy production, hence an increased level of fatigue.
       In the rat study, rats did exhaustive running sessions on a treadmill during the 8-week study. Some of the rats were "clean," while other rats were given stanozolol (Winstrol), a well-known anabolic steroid. The rats not provided with the drug all showed extensive oxidative damage to mitochondrial proteins. But the rats on Winstrol showed a marked reduction in such damage. Interestingly, this effect of Winstrol was not due to an increased antioxidant protective effect in the mitochondria. How Winstrol provided this level of protection isn't known, but it was a clear effect. Protection of mitochondria can favorably influence not only energy production, but also can enhance fat oxidation. In addition, loss of mitochondria with aging is thought to play a major role in the aging process. While it would be far-fetched to suggest that anabolic steroids such as Winstrol can slow the aging process through protecting mitochondria, it's nonetheless interesting that a drug so reviled as Winstrol--after all, it was the drug that Olympic sprinter Ben Johnson was caught using at the 1988 Olympics--can provide such important protective effects. While this was a rat study, the same mechanisms are known to also occur in human mitochondria.

Sabrido, A, et al. Exercise-induced oxidative stress in muscle mitochondria is reduced after anabolic steroid treatment.Appl Physiol Nutr Metabol 2009;34:1153


©,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

 

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Saturday, April 3, 2010

The surprising truth about growth hormone and exercise by Jerry Brainum


Bodybuilding dogma states that the greater the growth hormone (GH) release after training, the greater the muscle gains. On the surface, this seems to make sense. After all, GH is without a doubt an anabolic hormone, and some studies do suggest it may may play an important role in promoting muscle protein synthesis (MPS) after exercise, which would translate into increased muscle hypertrophy or muscle size gains. But a recent study casts grave doubt on such a notion.
     The study consisted of 8 subjects, who completed two separate weight workouts, after which they ingested 25 grams of whey protein.During one workout, they did one-arm biceps curls.Since the extent of GH release during exercise is determined by the mass of muscle being exercised, training a small muscle group,such as the biceps wouldn't be expected to promote any significant GH release. During another workout, they did the same one-arm curls, followed by a heavy leg exercise. Adding this large muscle group exercise would be expected to promote a higher GH release. Biopsies or bits of muscle tissue were extrracted from the exercised and the not exercised arm to check the extent of MPS and also the response to muscle anabolic signaling pathways.
      Within 15 minutes after the workout that included heavy leg work, serum GH levels elevated by 684% above baseline; IGF-1 levels rose by 35%. After 30 minutes, GH levels were still 281% higher than baseline. But indicators of  MPS didn't differ between the small muscle and large muscle workout. Based on this, the study authors concluded that."Elevated physiological levels of GH and IGF-1, in response to resistance exercise, do not provide any additive effect, and are likely not involved in [muscle] hypertrophy."

De Lisio M, et al. No impact of acute resistance exercise-induced elevation of growth hormone on JAK/STAT signaling or mixed muscle protein synthesis in young men.Appl Physiol Nutr Metab2009;34:1125.


©,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, April 2, 2010

Thyroid and strokes in the young by Jerry Brainum

Strokes are caused by either a sudden rupture of a blood vessel in the brain, or by a clot that prevents blood flow, leading to destruction of neurons or brain cells. While strokes are most often associated with older people, they can also occur at any age. although the precise cause of strokes in the young are often obscure. In some cases, drug usage is involved, such as the use of Ecstasy or cocaine. Excess alcohol can raise blood pressure high enough to cause a stroke in some people, and high blood pressure is the major risk factor for both types of stroke. A new study suggests that a previously overlooked factor may be an important cause of stroke onset in the young: excess thyroid hormone, known as hyperthyroidism.
     Two percent of the world's population is known to have excess thyroid hormone release or hyperthyroidism.The symptoms include excessive sweating,weight-loss, sleep problems, and nervousness. In the new study,researchers examined data obtained from 3,176 young adults, ages 18 to 44, followed for 5 years. They were compared with 28,584 patients free of any known thyroid dysfunction. The results showed that the risk of having a stroke with elevated thyroid hormones was increased by 44 percent.
      A significant aspect of this finding is that many people, including competitive bodybuilders, often use thyroid drugs for purposes of losing excess bodyfat. Since the thyroid gland controls the resting metabolic rate, which often drops under dieting conditions, at first it would appear that using thyroid as a dieting aid makes sense. Less known is the fact that the body is sensitive to presence of exogenous or outside thyroid usage, and reacts by downgrading the normal production of thyroid hormone. Thus, the only true way to get an increased metabolic effect from using thyroid drugs is to use doses that are larger than is normally synthesized in the body. The favored type of thyroid drug used for this purpose is Cytomel, which is the active form of thyroid hormone also known as T3. This type of thyroid drug is about 5-7 times more potent than the usually prescibed thyroid drug, Synthroid, which is actually T4, a prohormone form of thyroid.
       The significance of the above is that the usual dose of T3 suggested to promote body fat losses puts you into the hyperthyroidism category,leading to such possible side effects as muscle tremors and a loss of muscle mass. According to this new research, you can now also add a considerably increased risk of stroke to the list of side effects linked to high dose T4 usage.
     Ching-Lin, H, et al. Hyperthyroidism and risk of ischemic stroke in young adults: a 5-year follow-up study.Stroke 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