QOTD: Michael Nehls on Ancestral Lifestyle

Lean and muscular

Which is lean and muscular?

“A lifestyle that encompasses 12+ hours intermittent fasting overnight, a nutrient-rich, low-glycemic diet and regular physical exercise almost inevitably leads to a body composition close to that of our foraging ancestors: lean and muscular. Unfortunately, the behavioural trend goes in the other direction, where obesity and “age-related” muscle loss is becoming a major health issue.”

Source: Unified theory of Alzheimer’s disease (UTAD): implications for prevention and curative therapy

Check Out DietDoctor’s Improved Low-Carb Recipe Collection

That's a guacamole deviled egg

That’s a guacamole deviled egg

They’ve always been good recipes—accompanied by all-important nutrient analysis—but they’re even better now. They’re not necessarily paleo-compliant, but many of them are.

From DietDoctor:

“Our low-carb recipe site is probably already the most popular one in the world, with over 100,000 daily pageviews, several hundred recipes and gorgeous images. Now we’re adding even more great functions.You can now change the number of servings for recipes – the ingredient amount will correspond to the number of servings – and you can now also choose between the US or the metric measurement systems for ingredients. All to make it simpler to use our recipes.

We’ve also added a function for members so that it is now possible to save your personal favorite recipes. To activate the latter feature you need to be logged in, so that your selections can be saved for later.”

Source: The World’s Best Low-Carb Recipes Just Got Better – Diet Doctor

Does Exercise Really Prevent T2 Diabetes?

Hop on and ride, ride, ride to prevent diabetes

Hop on and ride, ride, ride to prevent diabetes

Even if you have T2 diabetes already, share this post with someone who has prediabetes or risk of getting diabetes. You could save a life and prevent a lot of hassle.

“A new study, published this week in the journal Diabetologia, takes a deeper look at the role of exercise in the development of type 2 diabetes. It is the most in-depth study to examine exercise independent from other influential factors, such as diet. The conclusions from the report are clear: “This research shows that some physical activity is good, but more is better.” (says study co-author Dr. Soren Brage)

Currently, physical activity guidelines in the U.S. and the United Kingdom recommend 150 minutes of moderate activity or 75 minutes of vigorous activity per week; this could include cycling, walking, or sports. However, according to the Centers for Disease Control and Prevention (CDC), fewer than 50 percent of American adults meet these recommendations.

The current study was a result of collaborative work between two institutions – University College London and the University of Cambridge, both of which are based in the U.K. Data from more than 1 million people was collated. In all, the team analyzed 23 studies from the U.S., Asia, Australia, and Europe.”

***

“According to the analysis, cycling or walking briskly for 150 minutes each week cuts the risk of developing type 2 diabetes by up to 26 percent.

Those who exercise moderately or vigorously for an hour each day reduced their risk by 40 percent. At the other end of the scale, for those who did not manage to reach the 150 minute target, any amount of physical activity they carried out still reduced the risk of type 2 diabetes, but to a lesser extent.”

Source: Exercise vs. diabetes: New level of detail uncovered – Medical News Today

Steve Parker, M.D.

PS: If you want to start an exercise program, my books will get you started.

Living at Higher Altitude May Prolong Life

Adult life is a battle against gravity. Eventually we all lose.

Adult life is a battle against gravity. Eventually we all lose.

From P.D. Mangan:

“Death rates from both of these cancers [breast in women, colon in men] were about half as high at an altitude of greater than 1000 meters (3300 feet).  The study also found about a 30% reduction in deaths from coronary artery disease at >1000 meters.

This accords well with a number of other studies. For example, “Lower Mortality From Coronary Heart Disease and Stroke at Higher Altitudes in Switzerland“. This study found 22% less heart disease death for every +1000 meters in altitude, and 12% less stroke death.

Association Between Alzheimer Dementia Mortality Rate and Altitude in California Counties“: This study found about half the death rate from Alzheimer’s at an altitude of 1600 meters vs that at sea level.

There’s less diabetes at high altitude.”

Source: Higher Altitude Means Much Lower Death Rates – Rogue Health and Fitness

RTWT.

Considering Weight Training? P.D. Mangan Lists the Essentials for Effectiveness

No evidence of anabolic steroids here. Primarily estrogen.

She won’t be at your home gym

I am a huge advocate of weight training (aka resistance or strength training).

Folks new to weight training, or simply thinking about starting a program, are often intimidated by the jargon and contradictory information available. P.D. Mangan clears up a lot of the confusion in a brief article.

I quote:

“Misconceptions and wrong ideas abound in weight training, probably because so many enthusiastic amateurs are involved in it. In this article, I’ll try to clear up some of the misconceptions with a look at at science-based weight training.

In recent articles, we saw that brief workouts, at 15 minutes, done infrequently, at twice a week, can produce significant strength gains. We saw that compound lifts, not isolation lifts, are the most effective strength exercises, and are essential for the serious strength trainer. And we saw that hard weight lifting causes muscle damage, which necessitates recovery time.

Here I’ll focus on what science has to say about additional aspects of weight lifting (resistance training). These come from “Evidence-Based Resistance Training Recommendations” by Fisher et al.”

Source: Science-Based Weight Training – Rogue Health and Fitness

New study suggests “Only drink water when thirsty” 

Be cautious when you approach this watering hole

Be cautious when you approach this watering hole

 

Many folks find it difficult to drink the usual recommended eight 8-oz glasses of water daily. That makes me wonder if there’s an underlying evolutionary mechanism at play, and maybe we don’t need that much water. Drinking untreated water exposes us to disease-causing organisms. The more water, the more pathogens.

I quote MNT:

“But how much water do we need to drink on a daily basis?

While you may have heard that eight 8-ounce glasses of water each day – known as the “8×8 rule” – is the aim, there is no scientific evidence that pinpoints precisely how much fluid is the optimal amount.

Based on studies to date, the Institute of Medicine (IOM) recommend that women should aim to drink around 2.2 liters of total beverages daily (around 9 cups), while men should aim to consume around 3 liters of total beverages daily (around 13 cups).

However, contrary to these recommendations and the so-called 8×8 rule, the new study suggests we should only drink when we are thirsty, after discovering a mechanism that makes drinking excess water challenging.”

Source: ‘Only drink water when thirsty,’ study suggests – Medical News Today

Merry Christmas!

As a Christian, I'll be celebrating the birth of my Lord and Savior over the next few days, so I won't be posting much.

As a Christian, I’ll be celebrating the birth of my Lord and Savior over the next few days, so I won’t be posting much.

;;;

 

 

Fish Are Polluted: Is It Still a Good Idea to Eat Them?

Dead whole fish aren't very appealing to many folks

Dead whole fish aren’t very appealing to many folks

Probably so. Mercury is the key pollutant people think about when considering polluted fish. Mercury toxicity isn’t on the list of top 10 killers in the U.S., but heart disease is.

Heart disease is #1 on the list of top causes of death, followed by cancer and chronic lower respiratory tract disease. “Heart disease” is a broad category; the primary killer is heart attacks.

Eating fish regularly seems to reduce your risk of heart attack. I favor the cold-water fatty fish like salmon, trout, herring, and sardines.

I quote the NYT:

“Numerous studies have found that people who eat fish on a regular basis are less likely to die of a heart attack than those who don’t eat it or eat it less than once a month, and a 2006 Harvard review concluded that eating one to two servings of fish rich in omega-3s every week cut the risk of dying of a heart attack by one-third.”

Source: Why Is Fish Good for You? Because It Replaces Meat? – The New York Times

Steve Parker, M.D.

PS: Accidents are the #4 cause of death, and suicide is #10.

PPS: Click for ideas on reducing your risk of cancer.

Overweight Women Lose More Weight and Improve Insulin Resistance If Main Meal Is Lunch Instead of Dinner

Conquer Diabetes and Prediabetes, Steve Parker MD

It may not matter whether you eat this particular low-carb meal at lunch or dinner

They say that to lose excess weight, you should eat breakfast like a king, lunch like a prince, and dinner like a pauper.

A recent study tested whether weight loss in dieting women was more effective by making lunch rather than dinner (evening meal) the main meal of the day. Over the course of 12 weeks, dieters making lunch their main meal lost 4 lb (2 kg) more than the other group. Furthermore, the lunch eaters had better improvement in their insulin resistance (as measured by HOMA-IR)

From the abstract:

“Background: The association between the time of nutrient intake and health has been described in a few studies. To our knowledge, no study has evaluated the relation between high energy intakes at lunch compared with at dinner on weight loss in overweight and obese subjects.

Objective: We compared the effect of high energy intake at lunch with that at dinner on weight loss and cardiometabolic risk factors in women during a weight-loss program.Design: Overweight and obese women [n = 80; body mass index (BMI; in kg/m2): 27–35; age: 18–45 y] were asked to eat either a main meal at lunch (LM) or a main meal at dinner (DM) for 12 wk while in a weight-loss program.

Conclusions: The consumption of higher energy intake at lunch compared with at dinner may result in favorable changes in weight loss in overweight and obese women after a weight-loss program of 12 wk. The consumption may also offer clinical benefits to improve insulin resistance.”

Source: Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial

I don’t have the full text of the research report, so I don’t know what kind of diet the women were on. The researchers seem to be based in both Iran and Great Britain. I don’t know the nationality of the women participating. The metabolism of Iranians may be different from Brits.

Steve Parker, M.D.

PS: My books don’t taste good at either lunch or dinner.

Bodybuilders Sell Steroids to Maintain Social Status and Maintain Their Own Usage

Exercise helps postpone death

I doubt she’s juicing (i.e., taking anabolic steroids)

This study was based in Europe, so may not apply to the U.S.

Anyway…

“Many bodybuilders illegally sell steroids to help fund their own use of performance and image enhancing drugs and maintain their social status in the weightlifting community, a new academic study has found. Researchers at Birmingham City University analysed more than 60 criminal cases and interviewed dozens of people involved in the purchase and sale of performance enhancers in the Netherlands and Belgium, to identify the different types of people drawn to selling the drugs.

The report found that sellers often broke the law to help fund their own use of steroids and that most viewed the substances no differently to high street supplements such as protein powders, energy bars or sports drinks.”

Source: Bodybuilders illegally sell steroids to fund own use and maintain social status, finds report