Tuesday, February 19, 2013

Run away Muscle : How overdoing aerobic exercise can cause muscle loss by Jerry Brainum

Run Away Muscle by Jerry Brainum in the 2009 issue
   Aerobics offers the most efficient form of cardiovascular exercise. The increased cardiac fitness that results, along with better vascular tone, improves overall endurance. You can train harder and faster with less fatigue when you’re in good cardiovascular shape. And since the number-one cause of death is some form of cardiovascular disease, the importance of doing aerobics is self-evident.

   Competitive bodybuilders usually have no particular fondness for aerobics but grudgingly do it to lose fat, particularly prior to a contest. That makes sense, since fat can only be burned in the presence of oxygen, and no form of exercise requires a greater oxygen intake than aerobics. Contrary to what you may read or hear, it’s just not possible to fully duplicate the effects of aerobics with weight training alone. In fact, attempting to do so defeats the whole purpose of weight training, which is based on progressive resistance.

   But many bodybuilders have slipped into overtraining by becoming a bit too enthusiastic about aerobics. In their zeal to get as cut as possible, some follow the maxim that “more is better” when it comes to aerobics.


   Unfortunately, the brain perceives excess aerobics as a form of stress and responds by initiating a cascade of hormonal events that results in an increased secretion of cortisol. Among its many functions, cortisol promotes a catabolic pathway, leading to muscle breakdown and loss.

   When cortisol is elevated, opposing hormones, the anabolic ones, usually decline. That helps explain the often low testosterone levels seen in endurance athletes, particularly those who overtrain and don’t get enough rest.

   From a bodybuilding perspective, low testosterone coupled with high cortisol is disastrous. Not only do muscles atrophy under such conditions, but the higher cortisol levels also promote fat deposition in the trunk, obscuring muscle definition. Cortisol’s promotion of water retention further blunts hard-earned muscle definition.

   A new animal study points to another mechanism whereby excessive aerobics may reduce testosterone levels.1 Twelve rats were divided into exercise and control groups. Those in the exercise group swam for three hours a day, five days a week.

   That regimen led to significant declines in testosterone levels, sperm manufacture and internal sex-organ mass. The researchers measured levels of chemicals known to increase under oxidative conditions and noted that they were high in the exercising rats. The high oxygen intake associated with aerobics produces more free radicals, which are by-products of oxygen metabolism.

   Normally, the body’s defense mechanisms neutralize the effects of free radicals, but in this case the level of exercise overwhelmed the rats’ defenses, leading to unchecked free-radical production. Free radicals tend to attack tissues rich in polyunsaturated fats, such as cellular membranes, and compromised cell function leads to various negative health consequences, including cancer and heart disease.

   In the study the excessive aerobic activity led to damage to testicular cell membranes, which are rich in polyunsaturated fats. That, in turn, decreased the activity of enzymes involved in testosterone synthesis. It also reduced blood flow to the testes, lowering testosterone output.

   Some caveats are in order. First, the study involved rats, and what happened to the rats may or may not occur in humans. On the other hand, human-subject studies have shown that excessive endurance activity often does result in lower testosterone levels. Another thing to consider is what constitutes “excessive” endurance exercise. The rats in this study exercised for three hours a day. Recent studies involving human subjects show that cortisol levels rise after one hour of continuous aerobic exercise. One hour would likely be a sensible time limit for aerobics, enabling you to gain all the benefits while avoiding the possible side effects.

   Research shows that the body responds to regular exercise by upgrading its free-radical defense system, including the various antioxidant enzymes produced in the body that constitute the first line of defense. Still, it would be prudent to assist the defense systems by taking antioxidant supplements and eating foods rich in natural antioxidants, such as fresh fruits and vegetables. While all antioxidants offer benefits, a nutrient called lycopene, which is found in watermelon and in such cooked red vegetables as tomatoes, is known to concentrate in the testes. In fact, studies indicate that men who consume lycopene show about a 30 percent reduced risk of prostate cancer. I suspect that lycopene may also help prevent the oxidation that leads to the lowered testosterone synthesis described in the rat-based study.

   Another factor to consider is recent research that shows free radicals, also known as "reactive oxygen species",(ROS), play a role in promoting the muscle hypertrophy process by acting as signaling elements in muscle. As such, producing free radicals during exercise may exert a beneficial effect in helping to promote gains in muscular size and strength. The optimal scenario may be not too much, or too little production of free radicals following exercise, since excessive free radicals are associated with delayed muscle recovery and muscle soreness.


1 Manna, I., et al. (2003). Effect of intensive exercise-induced testicular gametogenic and steroidogenic disorders in mature Wistar strain rats: a correlative approach to oxidative stress. Acta Physiol Scand. 178:33-40.

©,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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Sunday, February 17, 2013

Blueberry power! by Jerry Brainum


One Serving Has the Antioxidant Potency of Five Servings of Fruits and Vegetables

Blueberries as big as the end of your thumb
Real sky-blue, and heavy, and ready to drum
In the cavernous pail of the first one to come!
And all ripe together, not some of them green
And some of them ripe! You ought to have seen!
—Robert Frost, 1915

   You can only imagine the pressure on Jamie Gold of Santa Monica, California. Here he was, a relatively unknown participant in the World Series of Poker in Las Vegas. He’d made it to the final table and was closing in on a $12 million payday. Under the stress of hours of intense concentration, Gold munched on something he later credited with helping him maintain his energy as he went on to win the $12 million: blueberries.
    Bodybuilders and anyone else interested in health and disease prevention can take a tip from Gold’s poker-tournament power snack. It may not help you win $12 million, but eating blueberries will provide a wealth of health benefits: potent antioxidant activity that protects against cardiovascular disease and cancer, preservation of brain function with age, prevention of urinary tract infections, possible prevention of diabetes and more.
    Bodybuilders especially should find eating blueberries useful. They contain a moderate amount of carbs balanced by a respectable fiber content that slows carb release and prevents a fat-producing insulin spike. Many bodybuilders don’t eat the minimum five servings a day of fruits and vegetables linked to disease prevention; blueberries are a source of concentrated protective nutrients and won’t make you gain fat. A hundred grams, or about 3.5 ounces, of blueberries deliver the antioxidant power of five servings of fruits and vegetables.
    Small wonder that when food scientists from the United States Department of Agriculture Human Nutrition Center ranked 40 fruits and vegetables, blueberries topped the list. Blackberries, garlic, cranberries, kale, strawberries and spinach came next. The total antioxidant value of blueberries is twice that of spinach and three times that of oranges.
    The medicinal value of blueberries was recognized by early American settlers. They learned the value of the fruit from Native Americans, who used blueberries to treat coughs and as a relaxant during childbirth. The settlers added blueberries to soups, stews and other foods.
    Blueberries are available fresh, frozen, pureed, concentrated and dried. They’re also low in calories, fat and sodium and are a good fiber source. While fresh blueberries are higher in vitamins A and C than frozen or canned, one study found that the frozen version was highest in antioxidants.1 Frozen blueberries are also considerably less expensive than fresh ones.
    Key to blueberries’ antioxidant content are brightly colored pigments called anthocyanins, which provide the intense blue, red and orange colors of many fruits, as well as phenolic acids and flavonoids. Scientists are arguing about how effectively fruit antioxidants are absorbed. Test tube studies show potent antioxidant effects; studies that use human subjects often find relatively little effect because many natural antioxidants are hard for the body to absorb.
    A high absorption rate is what makes blueberries special. One study, for example, featured five middle-aged men who ate a high-fat meal that also included a blueberry supplement. Nineteen of the 25 anthocyanins present in the blueberries showed up in the men’s blood serum.2
                                 
                                   Can Blueberries Slow the Aging Process?

    While the aging process cannot be halted, there are a number of ways to increase the chances of healthier aging. Exercise and nutrition are central to quality of life with the passing years. One theory is that aging is the result of oxidative damage to cells. The body responds by activating its built-in antioxidant systems, such as superoxide dismutase, catalase enzymes and glutathione. But with aging, those natural defenses gradually decline. The good news is that antioxidant nutrients can counteract the decline.
    Because the major causes of death, cardiovascular disease and cancer, are related to out-of-control oxidation, you can see why the government and numerous scientists strongly suggest eating five servings a day of a variety of fruits and vegetables. Their antioxidants number in the thousands, and many cannot be obtained in supplement form. Studies showing no health effects from taking specific antioxidant nutrients, such as vitamins E and C and beta-carotene, are flawed because antioxidant nutrients work as part of a network. Using them in an isolated fashion offers few benefits.
     Studies indicate that blueberries have remarkable power to thwart the ravages of aging—even reversing some of its effects. How it works on your brain is a case in point.
     The brain is particularly susceptible to oxidative stress. While it constitutes 2 percent of body mass, it uses 20 percent of the body’s total oxygen. That leads to a greater production of free radicals, or reactive oxygen species, by-products of oxygen metabolism that attack cell membranes and open the door to cellular mutations. The high amount of polyunsaturated fat found in the brain is highly susceptible to oxidation. High levels of vitamin C and iron in the brain also provoke oxidation. The brain’s built-in antioxidant protection system, however, is relatively weak. Even the brain’s neurotransmitters, which transmit nerve signals, can oxidize and generate free radicals. Unlike other cells, nerve cells cannot regenerate, and the loss of nerve cells in different parts of the brain produces anything from memory lapses to outright disease, including Alzheimer’s and Parkinson’s, as well as ALS, or Lou Gehrig’s disease.
    Inflammation in the brain is associated with brain dysfunction. It’s directly linked to increased free radicals, which explains why both inflammation and free radicals are linked to Alzheimer’s. When neurons in the brain become inflamed, a cascade of inflammatory chemicals—for example nitric oxide synthetase, interleukin-1B, tumor necrosis factor-A and nuclear factor kappa-B—fans the flames and causes brain damage.
The best defense is a generous intake of antioxidant-rich foods, blueberries in particular. Researchers gave 19-month-old rats (equivalent to 65-year-old humans) extracts of blueberry, strawberry and spinach for eight weeks. Blueberries proved most potent in reversing declines in neuronal and cognitive functions. Only the rats that got the blueberry extract  showed improved balance and coordination.3
    Providing blueberries to lab rats bred to produce Alzheimer’s disease helped the rats retain memory functions. The experimenters found that blueberries helped increase neuron-signaling mechanisms.4
Insulinlike growth factor 1 is most associated with muscle growth. As the primary anabolic agent of growth hormone, IGF-1 offers potent protective effects against aging. It helps maintain neurons in the hippocampus, the site of learning and memory and the part of the brain most damaged by Alzheimer’s disease. One study found that eating blueberries helps IGF-1 protect the brain.5
   Another study exposed rats to radiation, which leads to brain degeneration. Blueberry and strawberry extracts shielded their brains from the effects of radiation. The strawberry extracts seemed to work especially well in the hippocampus, while the blueberry improved function in the striatal area. The authors suggested that this information could be of value to astronauts who are exposed to high radiation levels for longer periods on extended space missions.6
    One way that blueberries may improve balance and coordination in aged animals is by protecting and increasing the output of brain cells that produce the neurotransmitter dopamine. Loss of those cells occurs in Parkinson’s disease and leads to the shaking and loss of coordination characteristic of the disease. Many older people, however, show declining production of dopamine and experience loss of balance and slower gait. Blueberries are especially useful in protecting dopamine production in the brain.
    Another way that the brain protects itself is by producing heat shock proteins. Those special proteins emerge under stress and help prevent the destruction of cells, including neurons. With aging the brain is less efficient at producing heat shock proteins. Rats provided with blueberry extracts, however, showed a heat shock response equivalent to that of young animals.7
    The blood-brain barrier is the brain’s defense system—blood vessels that selectively allow only certain substances access into the interior of the brain. Without it many ordinary foods could prove fatal. On the other hand, the barrier also blocks many useful substances. A study that sought to determine the ability of blueberry extracts to enter the brain found that in rats fed the extract for 10 weeks, blueberry extract concentrated in various parts of the brain, particularly those involved in learning and memory. The rats showed improved thinking ability after feeding on blueberry extracts for 10 weeks.
   When the brain is deprived of blood, which happens in some types of strokes, brain damage ensues. One study, however, found that rats with diets containing blueberry, spinach and spirulina extracts suffered less neuron loss when subjected to ischemia, or lack of blood flow. This has implications for brain protection during strokes.9
                                                 Blueberries Against Cancer


   A 2001 study found that blueberry and strawberry extracts slowed the growth of cervical and breast cancer cells.10 Another study found a 50 percent reduced rate of replication of colon cancer cells.11 A follow-up study confirmed the effect of berry extracts on preventing colon cancer and also found protection against breast, oral and prostate cancers.12 Cancer cells kill themselves when exposed to these extracts.
One way that blueberry and other fruits prevent cancer is by inhibiting the activity of enzymes released by cancer cells that help spread cancer by degrading tissue that would otherwise contain the cancer cells.13 Other research shows that a chemical found in blueberries called pterostilbene inhibits cytochrome P-450, which converts chemicals into carcinogens in the body.
                                       
                                    Blueberries and Cardiovascular Protection


   Pterostilbene, besides helping to prevent cancer, also appears to increase the number of low-density-lipoprotein cell receptors, which would have the effect of lowering blood lipids and preventing cardiovascular disease. Another study found that eating blueberries improved the plasticity of vascular smooth muscle, which also offers protection from cardiovascular disease. A rat study found that blueberries help maintain the structural capacity of the aorta, the large artery leading out of the heart. Blueberry antioxidants also prevent high blood pressure by protecting nitric oxide production in arterial walls.Cardiovascular complications are a major cause of death in diabetics. One study found that blueberries have an insulinlike effect on boosting glucose uptake into cells.14
    The antioxidant effects of blueberries may also help speed recovery from intense exercise and prevent such effects as exercise-induced muscle soreness. One study found that men who ate blueberries were protected from oxidative effects while training under hot conditions.15 Blueberries proved superior to vitamin C in that regard. Another study, however, failed to find any significant antioxidant effect from blueberry intake prior to a 2 1/2-hour run.16
   Blueberries can be easily added to any type of protein drink, assuming you have a blender. They add antioxidant value and fiber and exert an alkalinizing effect, which, studies show, prevents muscle catabolism. However, some recent studies that involved an in vitro, or out of the body protocol, found that milk proteins may inhibit the uptake of blueberry antioxidants; the same effect occurs when milk protein is ingested with green tea. Any way you look at it, blueberries and other berries are a definite asset to any bodybuilding nutrition program. They may even help you play poker all night long.
References
1 Wehrmeister, A., et al. (2005). Antioxidant content of fresh, frozen, canned and dehydrated blueberries. J Am Diet Assoc. 105(supp 2):A-38.
2 Kay, C.D., et al. (2002). The effect of wild blueberry (Vaccinium augustifolium) consumption on postprandial serum antioxidant status in human subjects. Br J Nutr. 88:389-97.
3 Joseph, J.A., et al. (1999). Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach or strawberry dietary supplementation. J Neurosci. 19:8114-21.
4 Joseph, J.A., et al. (2003). Blueberry supplementation enhances signaling and prevents behavioral deficits in an Alzheimer’s disease model. Nutr Neurosci. 6:153-62.
5 Casdadesus, G., et al. (2004). Modulation of hippocampal plas­ticity and cognitive behavior by short-term blueberry supplementation in aged rats. Nutr Neurosci. 7:309-16.
6 Shukitt-Hale, B., et al. (2006). Beneficial effects of fruit extracts on neuronal function and behavior in a rodent model of accelerated aging. Neurobiol of Aging. In press.
7 Shukitt-Hale, B., et al. (2005). Dietary supplementation with fruit polyphenolics ameliorates age-related deficits in behavior and neuronal markers of inflammation and oxidative stress.

8 Andres-Lacueva, C., et al. (2005). Anthocyanins in aged blueberry-fed rats are found centrally and may enhance memory. Nutr Neurosci. 8:111-120.
9 Wang, Y., et al. (2005). Dietary supplementation with blueberries, spinach or spirulina reduces ischemic brain damage. Exp Neurol. 193:75-84.
10 Wedge, D.E., et al. (2001). Anticarcinogenic activity of strawberry, blueberry and raspberry extracts to breast and cervical cancer lines. J Med Food. 4:49-51.
11 Yi, W., et al. (2005). Phenolic compounds from blueberries can inhibit colon cancer cell proliferation and induce apoptosis. J Agric Food Chem. 53:7320-9.
12 Seeram, N., et al. (2006). Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts inhibit growth and stimulate apoptosis of human cancer cells in vitro. J Agric Food Chem. 54(25):9329-9339.
13 Matchett, M.D., et al. (2005). Inhibition of matrix metalloproteinase activity in DU145 human prostate cancer cells by flavonoids from lowbush bluberry: Possible roles for protein kinase C and mitogen-activated protein kinase-mediated events. Nutr Biochem. 17(2):117-125.
14 Martineau, L.C., et al. (2006). Anti-diabetic properties of the Canadian lowbush blueberry. Phytomedicine. 13:612-623.
15 McAnulty, S.R., et al. (2004). Consumption of blueberry polyphenols reduces exercise-induced oxidative stress compared to vitamin C. Nut Res. 24:209-21.
16 Shooter, L., et al. (2004). Effect of blueberry ingestion on oxidative stress and plasma antioxidant potential following a 2.5 hour run. Med Sci Sports Exerc. 26(supp):S258.


   Want to build muscle and lose fat without using drugs? Check out JERRY BRAINUM'S BOOK AT www.jerrybrainum.com


©,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, February 8, 2013

Shocking PROTEIN Power:An Interview With Heat Shock Protein Expert Joe Evans, Ph.D. by Jerry Brainum


Stress in its many guises is unavoidable. The body has numerous ways of dealing with the effects of stress, ranging from upgraded release of so-called stress hormones to changes in brain chemistry that modulate excess stress and prevent potentially negative effects on brain function. Perhaps the body’s first line of defense against stress, however, is the production of heat shock proteins, a.k.a. HSPs.
    Heat shock proteins are molecular chaperones that ensure proper protein folding. Newly synthesized proteins must attain a certain configuration, or shape, to properly function. Heat shock proteins guide, or help fold, them into their proper shape for optimal function. Proteins not properly folded tend to aggregate, or stick together.
    Improperly folded proteins not only don’t function correctly but also figure in degenerative diseases. One example: The accumulation of beta-amyloid protein in the brain is the underlying cause of Alzheimer’s disease. Brain cells tend to lose the capacity to produce heat shock proteins with age, explaining the degenerative brain disease that can accompany advanced age.
    Recent studies also show that SIRT1, a protein stimulated by resveratrol stimulates what’s called heat shock factor, the precursor of heat shock proteins. That helps explain research findings that resveratrol has antiaging properties. Even more fascinating is research showing that heat shock protein 70 blocks muscle atrophy under disuse conditions in both young and old animals. That suggests that heat shock proteins may help preserve muscle. They also remove damaged proteins, thus making room for the production of new, more efficient ones.
    While I discussed the general function of heat shock proteins in a recent IRON MAN feature [“Shocking Muscle Growth,” September ’09], I didn’t detail practical ways to boost HSP release in the body. You may have seen ads for sports supplements that are said to boost HSP release. The salient questions about such supplements are whether they work, the best way to use them, and what you can expected if you use them. To answer those questions, I interviewed Joe Evans, Ph.D.
    Evans is head of a consulting firm that advises the pharmaceutical and nutracuetical industries. He’s also logged more than 20 years in research. He has specialized in natural product development for treating type 2 diabetes and obesity. Evans earned a doctorate in biochemistry from Drexel University and received postdoctoral training in molecular biology, biochemistry, cell biology and physiology at Dartmouth Medical School and the University of Copenhagen. He’s published numerous papers in professional science journals and is eminently qualified to discuss the practical use and effectiveness of HSP supplements.

JB: What exactly are heat shock proteins?
JE: HSPs are very important proteins that exist in all organisms, from bacteria to man. They protect your organs and tissues from all kinds of stress. Specifically, they protect other proteins in the body under stressful conditions—exercise, chemical stress, exposure to toxic chemicals and drugs and other forms of stress. They can be viewed as a defense mechanism of the body against stress.
   While HSPs operate both outside and inside the cell, it’s the intracellular function that interests us most. HSPs protect intracellular protein structures, including enzymes, receptor proteins, transcription proteins and so on. Those proteins are all subject to damage under stress conditions. You can compare HSPs to an ambulance responding to an emergency in the cell, but HSPs aid cellular function under normal conditions too. They ensure the normal synthesis of vital cellular protein structures, ensuring the production of perfect proteins.
 JB: So would it be accurate to say that people deficient in HSPs would be more subject to stress-related diseases?
JE: While malfunction of HSP response has been well characterized in animal studies, the human studies of this aspect are not yet complete. On the other hand, based on the established functions of HSPs, we believe they would protect humans against such conditions as oxidative stress and inflammatory-related diseases.
 JB: Various supplement companies are now offering products aimed at body­builders and athletes that are supposed to boost HSPs. Are there any legitimate products that accomplish that task?
JE: The ingredient that I’m most familiar with is called TEX-OE, which is an extract of the prickly pear cactus. That plant has a long record of safe use by Native Americans. More recently, several patents have been awarded for use of prickly pear extract to trigger HSP responses. While other natural HSP triggers likely exist, I’ve examined the data related to TEX-OE, and I’m convinced that it’s effective in boosting HSP response in the human body. Data on the effectiveness of TEX-OE are thus far unpublished in any professional science journals, but I’m presently negotiating to get the material published.

JB: Do you feel that claims for commercial sports supplements should have solid scientific support?
JE: I believe that supplement consumers should demand scientific proof of product effectiveness, but I can assure you that the pilot studies done with human subjects on oral doses of TEX-OE are all consistent in that they demonstrate a substantial increase in HSP response. The studies have involved various forms of stress, such as deep-sea diving,hyperbaric chambers, thermal stress involving a sauna and several exercise experiments.
Eight of the initial studies have been completed. They all have involved preconditioning the subjects through an oral dose of TEX-OE about two hours prior to stress exposure. Regular blood samples were taken to determine the heat-shock response. While no definitive placebo was used, half of the participants got TEX-OE, and the other half received no extract. In all studies researchers measured a 200 percent increase in HSP response in subjects who took the TEX-OE extract, particularly in HSP 27 and HSP 70.
More important was the time shift in the production of HSPs. In those who didn’t take the extract, the HSPs took more than two hours to appear, and by that time proteins were already showing signs of damage. In those who took the TEX-OE, the HSPs appeared in a matter of minutes. That has significant implications for those involved in exercise. It likely translates into increased muscle recovery after a workout, along with decreased muscle soreness. Some of the studies involved highly trained cyclists, making it harder to see a significant response, yet they did respond after taking TEX-OE.

JB: I’ve read that using TEX-OE will result in a sustained elevation of HSPs for two to three days after the initial dose. How does that work?
JE: We don’t know the precise mechanism, but we suspect that it involves a stimulation of heat shock factor, the precursor substance the body produces for HSPs. It’s a plausible mechanism, and as long as you have a priming of heat shock factor, you’ll get a sustained rise of HSP response. That explains why you don’t need to take TEX-OE every day. The effect lasts for a few days following initial dosing.

JB: One confusing issue related to HSP is caffeine intake. Many bodybuilders load caffeine as coffee prior to training. Some studies show that caffeine may interfere with HSP response, while others show that it boosts HSP response. Can you clear that up?
JE: The usual suggestion is not to take in more than 200 milligrams of caffeine prior to exercise—about two cups of coffee. The problem with taking in more is that it elevates cortisol and brings on vasoconstriction, or a tightening of blood vessels. In addition, the studies that showed caffeine boosting HSP during exercise involved extracellular production of HSP—quite different from intracellular production. Most HSP-induced cellular protection occurs inside the cell. Extracellular HSP production is mainly involved in immune response.

JB: You mentioned cortisol, the body’s primary catabolic hormone. Is there any interaction between cortisol and HSPs?
JE: Extended cortisol release is associated with a high rate of inflammation, which signals HSP release. The HSPs reduce the negative effects of excess inflammation, including what cortisol induces. So in that respect HSP can counter some of cortisol’s catabolic effects.
JB: Are any other supplements or nutrients synergistic with TEX-OE in boosting HSP response?
JE: Several nutrients can be considered complementary. One example: high-quality protein. Protein supplies the amino acids your body needs for protein synthesis. HSPs ensure that the conformation and structure of synthesized proteins is optimal. Carbohydrates also help because they spur insulin release; insulin helps with amino acid uptake into muscle. Some animal data show that alpha lipoic acid also induces HSP response.

JB: What about medical contraindications to using a supplement like TEX-OE?
JE: There are no known side effects of TEX-OE, nor are there any established drug interactions. The plant that TEX-OE is extracted from has a long record of safety. Still, we don’t recommend the product for those under age 18 or for nursing or pregnant women.

JB: What can the typical body­builder expect from using an HSP-boosting supplement?
JE: The effects of an HSP supplement aren’t immediately apparent, but right from the start a boost in HSPs improves cell protection and rescues vital proteins from damage. The increased cellular protein repair induced by HSPs results in significantly improved exercise recovery. In addition, you’ll be able to use more of the proteins that you generate during exercise.
Some amino acids are watery, while others are more fatty. When the amino acids stick together, a process called aggregation occurs, which results in malformed proteins. HSPs act as protein chaperones, maintaining orderly protein conformation and stability. The production of “perfect” protein structures, supported by HSPs, will add to muscle hypertrophy. I’d estimate that results like those will be evident within three weeks to a month after you start using HSP supplements. More muscle also means more calorie use at rest and translates into less bodyfat.

JB: Should HSP supplements be used in cyclical fashion—that is, getting off them for a certain amount of time?
JE: With some supplements it’s a good idea to cycle on and off. Take creatine. After you use it for an extended period, the creatine transport protein in muscle downgrades, limiting uptake into muscle. So you stop using it, letting the creatine transport protein to activate again. Since you don’t need to take HSP supplements every day, however, you’re already cycling. In addition, there is no evidence that you need to totally stop using the supplement. In testing the TEX-OE product for extended times, we didn’t notice any decrease in effectiveness.

JB: Various dosing schemes are suggested for TEX-OE, such as taking it two hours prior to training on an empty stomach, avoiding fiber intake within two hours of dosing or taking it right before bed on an empty stomach. What would you say is the best way to use this product?
JE: The natural fiber content of TEX-OE has been removed so the supplement can be more effectively absorbed. I think it’s best to take it away from a meal—at least two hours after eating—for best results. One possible benefit of taking it at night is that it will interact with the increased protein synthesis that occurs at that time, fostering the chaperone effect, and produce more efficient protein folding. Still, I feel that taking it prior to training is best.

JB: Is it possible to produce excess HSPs with the supplement?
JE: A supplement such as TEX-OE isn’t directly pushing out HSPs but is instead facilitating the release of heat shock factor, the precursor substance. Your body ultimately determines the amount of HSP produced, so there is a built-in safety factor.

JB: In the studies done thus far on TEX-OE, were any significant side effects noted?
JE: The researchers who conducted the studies reported that the supplement was well tolerated, and no significant side effects were apparent. MRI, which sells a TEX-OE supplement, keeps track of reported side effects through various retail outlets and has thus far not received any reports of adverse effects.

JB: Do the supplements produce better effects in those under age 40?
JE: I don’t think there are any age or gender factors involved in the use of TEX-OE. Consider that HSP 70 is one of the most highly conserved proteins in the body. That means its function doesn’t downgrade with age, as is the case with many other body substances, such as hormones. The amino acid structure of HSP 70 is the same in bacteria as it is in humans. Nature has evolved a perfect protein to do its job. On the other hand, HSP production in general does tend to decline with age in most people.

JB: Some studies have pointed out that the higher estrogen counts in women tend to blunt HSP release during exercise. Does that mean HSP supplements work better in men?
JE: Pilot studies involving human exercise did have female subjects, and all of them showed significant increases in HSPs with the use of TEX-OE supplements. I think TEX-OE will work well for women and men, producing similar exercise-recovery and training-efficiency benefits.

JB: Certain supplements, such as HMB and creatine, seem to produce better results for those engaged in intense exercise. Can the same be said of HSP supplements?
JE: People who don’t train regularly tend to not adapt as much to exercise, leading to recurring muscle damage. HSP supplements would likely be an asset to recreational exercisers. In those who train harder or more frequently, the HSPs will also improve recovery and training efficiency.

JB: Are there any known interactions between HSP supplements and drugs?
JE: I can’t speak about all HSP supplements, but there are no known interactions between any drugs and the TEX-OE extract. Some test subjects have used various drugs with no apparent interactions.

JB: Would using TEX-OE aid bodyfat loss?
JE: By helping to protect and maintain muscle, increased HSPs will yield more efficient metabolism, which tends to produce a leaner body. HSP supplements protect proteins from being degraded, but not fat tissue.

JB: Considering that there are various HSPs, does a supplement such as TEX-OE affect the entire range of HSPs?
JE: The clinical data show an increase primarily in HSPs related to exercise, such as HSP70 and HSP27.

JB: Do HSP supplements interact with anabolic hormones, such as anabolic steroids and growth hormone?
JE: That hasn’t been tested with the TEX-OE products, but it does make sense that the HSP boosters would be synergistic with anabolic drugs. Those hormones promote increased protein synthesis, and HSPs work within the cell to ensure that the newly synthesized proteins have the proper shape or conformation. Imagine the synthesis of newly formed cell proteins as an assembly line. The HSPs can be viewed as quality-control workers, ensuring that the finished product is up to par. In fact, HSPs are better than quality-control workers, who only remove defective products. In contrast, HSPs are capable of repairing malformed proteins.

JB: A few studies suggest that increased body temperature brings on HSP release. Keeping that in mind, should a person taking an HSP supplement prior to training always try to maintain a higher body temperature during workouts?
JE: The body temperature that turns on HSP release is far higher than would be encountered during exercise. I don’t think increasing body heat while using the supplement will make much of a difference. If you exercised in a sauna or hot tub, then the HSP production would probably kick in.

JB: Other studies say that antioxidants interfere with HSP production during exercise because the free radicals produced during exercise are a stress reaction that helps release HSPs. So should one not take antioxidants prior to training?
JE: One study found that using a form of vitamin E called gamma tocopherol lowered HSP release. This particular form of vitamin E was an efficient quencher of peroxynitrate, a noxious free radical that also promotes HSP release. On the other hand, the HSPs blocked by gamma tocopherol in that study were the extracellular versions. Indeed, other antioxidants, such as lipoic acid, have been shown to increase intracellular HSPs. If anything, we feel that antioxidants are complementary with HSP supplements such as TEX-OE.

JB: Thank you, Dr. Evans, for taking the time to explain HSP supplement use.

 ©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited.


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