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What is Science Based Fitness?

Your free- source of information, news, and deep dive into the latest science in the world or fitness and health. We dive deep into the literature and debunk a lot of fake claims. Also, providing helpful tips and workouts to improve your health and quality of life. 

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Month: February 2024

Berberine

Posted on by amwaltamath

The benefits of

Berberine

Berberine Benefits

Berberine is a plant alkaloid possessing scientifically determined mechanisms of the prevention of the development of atherosclerosis, type 2 diabetes, and obesity, as well as cardiovascular complications and cancer.

Should You take Berberine?

    Recently, a lot of claims have been made regarding the benefits of Berberine. Such claims are comparing Berberine to a popular weight loss drug, Ozempic. However, more research has shown the protective benefits of Berberine including prevention of cardiovascular disease and cancer. In addition to prevention, the benefits of Berberine have shown positive results for metabolic syndrome and diabetes. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders. The compound has been subjected to multiple clinical evaluations in patients with the metabolic syndrome, and its use in related diseases

The fight between metabolic syndrome and insulin resistance! It’s important to focus on obesity and insulin resistance, which is a major component of obesity. Berberine may also help your body utilize glucose more effectively, which is a major problem with prediabetic patients. Berberine also enhances the expression of the AMPK-dependent adipose tissue triglyceride lipase, which is positively associated with long-term weight loss and is one of the mechanisms of action in the prevention of obesity. 

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Benefits of Berberine

The primary benefits of Berberine is weight loss by improving glucose metabolism. Berberine has always been used in traditional medicine as a plant extract, but new research methods have established that berberine is a promising treatment for current diseases. A recent study has confirmed the significance of its anticancer activity and its effectiveness in neurological, metabolic, and cardiovascular disorders. 

  • Potential Weight loss
  • Antidiabetic Protection
  • Cholesterol Lowering Effect
  • Improved Gut Microbiota
  • Anti-inflammatory
  • Anti-cancer
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Sources

Och A, Och M, Nowak R, Podgórska D, Podgórski R. Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course, and Consequences of the Disease. Molecules. 2022 Feb 17;27(4):1351. doi: 10.3390/molecules27041351. PMID: 35209140; PMCID: PMC8874997.

Ye Y, Liu X, Wu N, Han Y, Wang J, Yu Y, Chen Q. Efficacy and Safety of Berberine Alone for Several Metabolic Disorders: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Front Pharmacol. 2021 Apr 26;12:653887. doi: 10.3389/fphar.2021.653887. PMID: 33981233; PMCID: PMC8107691.

Lee B, Shim I, Lee H, Hahm DH. Berberine alleviates symptoms of anxiety by enhancing dopamine expression in rats with post-traumatic stress disorder. Korean J Physiol Pharmacol. 2018 Mar;22(2):183-192. doi: 10.4196/kjpp.2018.22.2.183. Epub 2018 Feb 23. PMID: 29520171; PMCID: PMC5840077.

Shrinivas K. Kulkarni, Ashish Dhir,
On the mechanism of antidepressant-like action of berberine chloride,
European Journal of Pharmacology,
Volume 589, Issues 1–3, 2008, Pages 163-172, ISSN 0014-2999, https://doi.org/10.1016/j.ejphar.2008.05.043.

Fan J, Zhang K, Jin Y, Li B, Gao S, Zhu J, Cui R. Pharmacological effects of berberine on mood disorders. J Cell Mol Med. 2019 Jan;23(1):21-28. doi: 10.1111/jcmm.13930. Epub 2018 Nov 18. PMID: 30450823; PMCID: PMC6307759.

Fang W, Huang X, Wu K, Zong Y, Yu J, Xu H, Shi J, Wei J, Zhou X, Jiang C. Activation of the GABA-alpha receptor by berberine rescues retinal ganglion cells to attenuate experimental diabetic retinopathy. Front Mol Neurosci. 2022 Aug 9;15:930599. doi: 10.3389/fnmol.2022.930599. PMID: 36017075; PMCID: PMC9396352.

Lu Yang, Yuzhen Huang, Fengxi Chen, Yan Wang, Kunhan Su, Ming Zhao, Weiwei Tao, Wanli Liu,
Berberine attenuates depression-like behavior by modulating the hippocampal NLRP3 ubiquitination signaling pathway through Trim65,
International Immunopharmacology,
Volume 123, 2023, 110808, ISSN 1567-5769,
https://doi.org/10.1016/j.intimp.2023.110808.

Keto and Muscle

Posted on by amwaltamath

Is Keto the way to go?

Well, this would depend on your health goal and foods you like. The data proves that weight loss will occur regardless if you eat a low carbohydrate diet or a low fat diet. Reducing calories from a single source of macronutrients will aid in weight loss. It’s important to consider the types of foods you enjoy and if they fit into the higher carbohydrates – low fat or higher fat – low carbohydrate model. The foods you tend to enjoy will help you stay focused on your diet. For example, if you like eggs, meats, dairy, nuts and seeds, then it would be wise for you to go low carbohydrate. However, if you like oatmeal, rice, potatoes, and pasta, then it would be wise to go low fat -higher carbohydrates. The best diet is the one you’ll end up sticking with. 

What is Keto? Keto is short for ketogenesis, which is the process of creating ketone bodies to serve as a fuel source if glucose levels are too low. It should be advised that ketone synthesis reaction yields HMG CoA, which is a precursor of cholesterol. This concludes higher elevations of serum cholesterol as a result of being on a low carb diet. The theory behind keto is by limited glucose by means of carbohydrates, then the body will processes fat to sustain energy balance. 

How does our body burn fat? 
    In order for our body to obtain energy from fat, our body will break down triglycerides into fatty acids and glycerol. This process is known as lipolysis, and fatty acids are oxidized by B-oxidation into acetyl CoA. Acetyl CoA is used by the Krebs cycle to generate energy. Triglyceride molecule yield more energy than carbohydrates and are an important source of energy. Organs such as the brain require glucose in order to function. However, the body can use ketones as an alternative energy source to keep the brain functioning when glucose is limited. If ketones aren’t used, then they can be broken down into CO2 and acetone. Acetone is removed by means of exhalation, which may cause the breath of an individual to have sweet breath like alcohol. The carbon dioxide produced can acidify the blood, and could lead to diabetic ketoacidosis. 

The problem is carbohydrates and Fat together

When glucose levels are complete, acetyl CoA generated by glycolysis is converted into fatty acids, triglycerides, cholesterol, steroids, and bile salts. Lipogenesis creates fat from acetyl CoA generated from the Krebs cycle an place in the cytoplasm of adipocytes (Fat cells)  and hepatocytes. (Liver cells)  It would be recommended to not consume too many calories from fat and carbohydrates at the same time. The theory behind is both contribute to fuel sources for the body, and when glucose is in abundance, then the body will store the excess as fat. 

Issues with Keto Diet? 

Data has shown favorable biochemical and physiological effects during weight loss periods. However, there’s been studies to record endothelial function, C-reactive Protein and fat during maintenance level.  High fat diets, like the one Keto promotes has been shown to increase low-density lipoprotein, increase visceral obesity and metabolic syndrome proving the long term effects may not be favorable. However, saturated fat might be the source of the problem compared to unsaturated fat. There’s also a problem for men due to lower resting testosterone and greater cortisol levels post physical activity. A low carbohydrate diet over a long period of time may cause greater affects on the endocrine system. What about for women? In a randomize cross over study, women had reduced exercise performance in activities on a keto diet. Ketogenesis is a process to supply glucose to the organs that require glucose, and limited studies have shown the long term effects of being in this state. Data suggest an increased risk for metabolic syndrome. 

What's best for performance

This also depends on the type of physique or style of training you prefer. If you want a smaller, lean physique then eating a low carbohydrate diet and higher fat might work better for you. A ketogenetic style diet will limit glycogen in the muscle making the muscle look flatter.  If you enjoy moderate to low resistance training, jogging, and walking, then lower carbohydrates may work better for you depending on your level of performance. A low-carb diet might not be suited for a strength athlete or a long distance runners. The primary reason for this logic is due to the metabolic pathway to process energy by means of ATP for use by the body to power physiological processes. Glucose is the body’s most readily available source of energy. After digestion, the body breaks down polysaccharides into monosaccharides, which are transported from the small intestines to the circulatory system or stores the excess as glycogen stored in the muscle cell. Since glycogen is the primary energy source for easily expenditure, it’s valuable during exercise and weight training. Building muscle in a ketogenetic state is counterproductive. Eating carbohydrates is valuable when considering carbohydrates with a low glycemic index. A glycemic index is a metric used to determine the rate of breakdown. Simple sugar is very high whereas oatmeal is low. 

The Break Down (Science)

Key organs require glucose to function including the brain, and therefore it’s essential to maintain a minimum blood glucose level. The breakdown of carbohydrates from whole food sources packet with fiber and phytonutrients is preferred, and carbohydrate metabolism is an extensive process called Glycolysis. glycolysis is rather complex exchange of phosphates molecules referred to as the Krebs cycle to produce 4 ATP molecules. Carbohydrate metabolism involves multiple processes such as glycolysis, Krebs Cycle, and the electron transport chain. 

During times of starvation or low carbohydrate diets, the liver is able to synthesize new glucose from pyruvate, lactate, glycerol, or amino acids alanine or glutamine. This process is known as Gluconeogenesis. 

How does the body breakdown fat? Lipid metabolism begins in the intestine where triglycerides are broken down into fatty acids and monoglyceride molecule by means of pancreatic lipases. 

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Final Take

Data shows, at least for short term, keto diets are safe and effective for losing weight. However, a reduction of calories from all macronutrients is the preferred method for weight loss. Some data concludes an adherence to a keto-diet proving the diet to be less effective the longer someone stays on the diet. To take advantages of both lipid and carbohydrates metabolism, carbohydrate and fat cycling would be the best approach. Carb- cycling is the method for alternating between high carb – low fat either on a weekly or monthly cycle. Ketogenic diets may help aid in weight loss because it’s easier for people to avoid one macronutrient than focus on reducing calories from all sources. However, data proves that weight loss occurs at the same rate regardless of high fat-low carb or high carb- low fat. Similar to the source of carbohydrates, the source of fat may play a crucial rule in the prevention of cardiovascular disease. 

Sources

Miller M, Beach V, Sorkin JD, Mangano C, Dobmeier C, Novacic D, Rhyne J, Vogel RA. Comparative effects of three popular diets on lipids, endothelial function, and C-reactive protein during weight maintenance. J Am Diet Assoc. 2009 Apr;109(4):713-7. doi: 10.1016/j.jada.2008.12.023. PMID: 19328268; PMCID: PMC2693202.

Ornish D. Comparison of diets for weight loss and heart disease risk reduction. JAMA. 2005 Apr 6;293(13):1589-90; author reply 1590-1. doi: 10.1001/jama.293.13.1589. PMID: 15811973.

Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS Jr, Brehm BJ, Bucher HC. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Feb 13;166(3):285-93. doi: 10.1001/archinte.166.3.285. Erratum in: Arch Intern Med. 2006 Apr 24;166(8):932. PMID: 16476868.

Skytte MJ, Samkani A, Petersen AD, Thomsen MN, Astrup A, Chabanova E, Frystyk J, Holst JJ, Thomsen HS, Madsbad S, Larsen TM, Haugaard SB, Krarup T. A carbohydrate-reduced high-protein diet improves HbA1c and liver fat content in weight stable participants with type 2 diabetes: a randomised controlled trial. Diabetologia. 2019 Nov;62(11):2066-2078. doi: 10.1007/s00125-019-4956-4. Epub 2019 Jul 23. PMID: 31338545.

Tay J, Luscombe-Marsh ND, Thompson CH, Noakes M, Buckley JD, Wittert GA, Yancy WS Jr, Brinkworth GD. Comparison of low- and high-carbohydrate diets for type 2 diabetes management: a randomized trial. Am J Clin Nutr. 2015 Oct;102(4):780-90. doi: 10.3945/ajcn.115.112581. Epub 2015 Jul 29. PMID: 26224300.

Wachsmuth NB, Aberer F, Haupt S, Schierbauer JR, Zimmer RT, Eckstein ML, Zunner B, Schmidt W, Niedrist T, Sourij H, Moser O. The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial. Nutrients. 2022 Jan 18;14(3):423. doi: 10.3390/nu14030423. PMID: 35276780; PMCID: PMC8838503.

Wachsmuth NB, Aberer F, Haupt S, Schierbauer JR, Zimmer RT, Eckstein ML, Zunner B, Schmidt W, Niedrist T, Sourij H, Moser O. The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial. Nutrients. 2022 Jan 18;14(3):423. doi: 10.3390/nu14030423. PMID: 35276780; PMCID: PMC8838503.

Burke LM, Whitfield J, Heikura IA, Ross MLR, Tee N, Forbes SF, Hall R, McKay AKA, Wallett AM, Sharma AP. Adaptation to a low carbohydrate high fat diet is rapid but impairs endurance exercise metabolism and performance despite enhanced glycogen availability. J Physiol. 2021 Feb;599(3):771-790. doi: 10.1113/JP280221. Epub 2020 Aug 19. PMID: 32697366; PMCID: PMC7891450.

Whittaker J, Harris M. Low-carbohydrate diets and men’s cortisol and testosterone: Systematic review and meta-analysis. Nutr Health. 2022 Dec;28(4):543-554. doi: 10.1177/02601060221083079. Epub 2022 Mar 7. Erratum in: Nutr Health. 2022 Dec;28(4):783. PMID: 35254136; PMCID: PMC9716400.

Wroble KA, Trott MN, Schweitzer GG, Rahman RS, Kelly PV, Weiss EP. Low-carbohydrate, ketogenic diet impairs anaerobic exercise performance in exercise-trained women and men: a randomized-sequence crossover trial. J Sports Med Phys Fitness. 2019 Apr;59(4):600-607. doi: 10.23736/S0022-4707.18.08318-4. Epub 2018 Apr 4. PMID: 29619799.

Zdzieblik D, Friesenborg H, Gollhofer A, König D. A high carbohydrate diet with a low glycaemic index improves training effects in male endurance athletes. Int J Food Sci Nutr. 2022 Nov;73(7):965-972. doi: 10.1080/09637486.2022.2091525. Epub 2022 Jun 26. PMID: 35758204.

Thom G, Lean M. Is There an Optimal Diet for Weight Management and Metabolic Health? Gastroenterology. 2017 May;152(7):1739-1751. doi: 10.1053/j.gastro.2017.01.056. Epub 2017 Feb 15. PMID: 28214525.

White AM, Johnston CS, Swan PD, Tjonn SL, Sears B. Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study. J Am Diet Assoc. 2007 Oct;107(10):1792-6. doi: 10.1016/j.jada.2007.07.009. PMID: 17904939.

Ong PJ, Dean TS, Hayward CS, Della Monica PL, Sanders TA, Collins P. Effect of fat and carbohydrate consumption on endothelial function. Lancet. 1999 Dec 18-25;354(9196):2134. doi: 10.1016/s0140-6736(99)03374-7. PMID: 10609824.

Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS Jr, Brehm BJ, Bucher HC. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Feb 13;166(3):285-93. doi: 10.1001/archinte.166.3.285. Erratum in: Arch Intern Med. 2006 Apr 24;166(8):932. PMID: 16476868.

Sheikh, Mujeeb MD; Chahal, Mangeet MD; Rock-Willoughby, Jayme DO; Grubb, Blair P. MD. Carbohydrate-Restricted Diet and Acute Coronary Syndrome: A Case Report and Review of This Conflicting and Yet Unknown Association. American Journal of Therapeutics 21(2):p e41-e44, March/April 2014. | DOI: 10.1097/MJT.0b013e318235f1df

Anderson JW, Ward K. High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979 Nov;32(11):2312-21. doi: 10.1093/ajcn/32.11.2312. PMID: 495550.

Parry SA, Woods RM, Hodson L, Hulston CJ. A Single Day of Excessive Dietary Fat Intake Reduces Whole-Body Insulin Sensitivity: The Metabolic Consequence of Binge Eating. Nutrients. 2017 Jul 29;9(8):818. doi: 10.3390/nu9080818. PMID: 28758920; PMCID: PMC5579612.

Are Carbs Bad

Posted on by amwaltamath

Are

Carbohydrates

Bad?

Low carb/ keto/ atkins, and now carnivore all promote weight loss, but is it truly weight loss or loss of weight from water and muscle? 

Carbohydrates

Do carbohydrates make us fat and do low carb diets work? 

Low Carb- High Fat

Do carbohydrates make us fat?

Simple answer is no, carbohydrates do not make us fat. A surplus of calories will make us gain weight, but carbohydrates alone will not. Of course there’s carbohydrates and BETTER carbohydrates. When carbohydrates are processed, the contents are normally isolated and stripped of fiber. Also known as refined carbohydrates, refers to the processes of removing fiber and other nutrients from the source for sugar.  Fructose and sucrose are the different types of sugars, and the body processes them differently. For example, an apple is very different than a bread although the carbohydrates might be the same. An apple contains fructose, fiber, and phytonutrients to slow the rate for your body to break down and turn into sugar. 

 

Carbohydrates and Fat

Two primary sources of energy for the body is fat and carbohydrates. The debate on whether low carbohydrates diets are superior to low fat diets are anecdotal. The data shows a reduction in calories from either source yields the same weight loss. In some models, a low fat diet lost a bit more weight the longer the diet was enforced. There’s the thermal affect of macronutrients and their contribution to weight gain.  Protein and carbohydrates contain 4 calories per-gram whereas fat contains 9 calories per-gram. Foods high in fat will naturally contain more calories than foods higher in protein and carbohydrates. The family of carbohydrates includes both simple and complex sugars. Glucose and fructose are simple sugars whereas starch, glycogen and cellulose are examples of complex sugars. 

The problem most people experience is high fats and high carbohydrates in combination can lead to more fat gain then adjusting or compensating for each source of energy. To further expand on this topic, a lot of processed foods contain high fat and carbohydrates, which leads to a calorie surplus. For example, foods like French fries are a starch fried in fat, and when you add more fat from cheese and meat in loaded fries, then you have a metabolic disaster. Of course, it tastes amazing because we’re naturally attracted to those types of foods. Fat metabolism is the oxidation of fatty acids to generate energy or form new fats from smaller molecules. Fat and carbohydrate metabolism are associated for products of glucose and can be converted into fat. 

  • Carbohydrates provides a fuel source
  • Carbohydrates contain 4 calories per gram
  • Whole foods high in carbohydrates also have fiber and phytonutrients
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Data shows that weight loss occurs by reducing calories from all sources of macronutrients.

L-theanine

Posted on by amwaltamath

L- Theanine

Why you should consider taking L- Theanine

L- theanine is the primary amino acid in tea leaves, and known for it’s calming affect. Although recent data shows it may also play an important role in immunity and prevention. Numerous cell and animal studies have proven that theanine plays an important role in reducing inflammation. Additionally, theanine may also help with nerve damage, gut health and prevention of tumors by regulating glutathione synthesis and the secretion of cytokine and neurotransmitters. 

Theanine may also improve cognitive performance and enhance working memory. In a study from 2021, researchers found a single dose of theanine reduced the reaction to attention to tasks, and increased the number of correct answers while decreasing the number of omission errors in working memory tasks. Another randomized, placebo controlled, crossover, and double-blind trial shown significant improvements in overall mental health while reducing stress. Overall, depression, anxiety and sleep scores all decreased and cognitive function scores improved of 4 weeks of 200mg taken daily. 

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Citations:

Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.

Chen S, Kang J, Zhu H, Wang K, Han Z, Wang L, Liu J, Wu Y, He P, Tu Y, Li B. L-Theanine and Immunity: A Review. Molecules. 2023 May 1;28(9):3846. doi: 10.3390/molecules28093846. PMID: 37175254; PMCID: PMC10179891.

Dassanayake TL, Kahathuduwa CN, Weerasinghe VS. L-theanine improves neurophysiological measures of attention in a dose-dependent manner: a double-blind, placebo-controlled, crossover study. Nutr Neurosci. 2022 Apr;25(4):698-708. doi: 10.1080/1028415X.2020.1804098. Epub 2020 Aug 11. PMID: 32777998.

Lopes Sakamoto F, Metzker Pereira Ribeiro R, Amador Bueno A, Oliveira Santos H. Psychotropic effects of L-theanine and its clinical properties: From the management of anxiety and stress to a potential use in schizophrenia. Pharmacol Res. 2019 Sep;147:104395. doi: 10.1016/j.phrs.2019.104395. Epub 2019 Aug 11. PMID: 31412272.

Williams JL, Everett JM, D’Cunha NM, Sergi D, Georgousopoulou EN, Keegan RJ, McKune AJ, Mellor DD, Anstice N, Naumovski N. The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review. Plant Foods Hum Nutr. 2020 Mar;75(1):12-23. doi: 10.1007/s11130-019-00771-5. PMID: 31758301.

Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.