Science Based Fitness

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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. 

Creatine

Creatine

New in the world of research

Creatine has been proven to be a valuable supplement when it comes to increasing muscle and recovery, but new research may conclude possible cognitive benefits. More research has come out regarding the protective benefits of creatine monohydrate and the brain. Possible protective benefits include protective properties for neurodegenerative disease, amyotrophic lateral sclerosis, muscular dystrophy, Huntington’s disease, multiple sclerosis, Parkinson’s, overall mental health, depression, anxiety and post-traumatic stress disorder, 

We’ve known for some time about the benefits of creatine and increasing muscle mass, but….It wasn’t until recently did we learn about the benefits for the brain and heart. 95% of creatine storage is in the muscle and the remaining 5% is stored in the heart and brain. Supplementing with creatine significantly benefits optimal healthy creatine levels. Creatine possesses anti-oxidant, anti-apoptotic, and anti-excitotoxic properties. Clinical research on neurodegenerative illnesses has shown that Creatine supplementation results in less effective outcomes. 

 

Benefits

Our Recommendations

Recent publications shown healthy brain creatine levels may improve mitochondrial function and improve oxidative stress, which may be relevant treatments for neurodegenerative diseases , including Alzheimer’s disease (AD), Parkinson’s disease (PD), Huntington’s disease (HD), and amyotrophic lateral sclerosis (ALS).

SOURCES:

Chang H, Leem YH. The potential role of creatine supplementation in neurodegenerative diseases. Phys Act Nutr. 2023 Dec;27(4):48-54. doi: 10.20463/pan.2023.0037. Epub 2023 Dec 31. PMID: 38297476; PMCID: PMC10844727.

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.

Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.

Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata A, Antonio J. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023 Dec;20(1):2204071. doi: 10.1080/15502783.2023.2204071. PMID: 37096381; PMCID: PMC10132248.

Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. 2020 Apr/Jun;43(2):99-112. doi: 10.1519/JPT.0000000000000222. PMID: 30762623.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

 

Hibiscus sabdariffa

Hibiscus

Burn fat with hibiscus tea

Why Hibiscus Tea?

Hibiscus Sabdariffa has been traditionally in herbal drinks as well as in the food industry and herbal medicine. New research has shown that drinking 1-2 cups of hibiscus tea and INCREASE FAT OXIDATION in humans. Meaning, hibiscus tea significant effects in lipid metabolism, and may help prevent diabetes. Another study found that drinking about 240-ml of hibiscus tea eat day for 6 weeks found significant improvement in lowering blood pressure. Hibiscus sabdariffa has been studied in lowering blood pressure and cholesterol, and during studies, they found those who drank hibiscus tea experienced greater weight loss. 

Weight loss

People lost more weight even though they were consuming the same amount of calories

Lower Bloodpressure

May lower bloodpressue

Antioxidant

Rich in powerful antioxidants

Increase fat loss

Increase fat metabolism

Energy balance

May block some of the fat storing process

Balance hormones

May help regulate hormone balance.

Check out More

Sure, you can use hibiscus in the supplement form, but it’s recommended to drink the tea instead due to the possible toxicity of consuming too much. 

Combine with lemon verbena, and you have a powerful fat burning drink

Sources: 

McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010 Feb;140(2):298-303. doi: 10.3945/jn.109.115097. Epub 2009 Dec 16. PMID: 20018807.

Mozaffari-Khosravi H, Jalali-Khanabadi BA, Afkhami-Ardekani M, Fatehi F, Noori-Shadkam M. The effects of sour tea (Hibiscus sabdariffa) on hypertension in patients with type II diabetes. J Hum Hypertens. 2009 Jan;23(1):48-54. doi: 10.1038/jhh.2008.100. Epub 2008 Aug 7. PMID: 18685605.

Da-Costa-Rocha I, Bonnlaender B, Sievers H, Pischel I, Heinrich M. Hibiscus sabdariffa L. – a phytochemical and pharmacological review. Food Chem. 2014 Dec 15;165:424-43. doi: 10.1016/j.foodchem.2014.05.002. Epub 2014 May 27. PMID: 25038696.

Buchholz T, Melzig MF. Medicinal Plants Traditionally Used for Treatment of Obesity and Diabetes Mellitus – Screening for Pancreatic Lipase and α-Amylase Inhibition. Phytother Res. 2016 Feb;30(2):260-6. doi: 10.1002/ptr.5525. Epub 2015 Dec 3. PMID: 26632284.

Herranz-López M, Olivares-Vicente M, Encinar JA, Barrajón-Catalán E, Segura-Carretero A, Joven J, Micol V. Multi-Targeted Molecular Effects of Hibiscus sabdariffa Polyphenols: An Opportunity for a Global Approach to Obesity. Nutrients. 2017 Aug 20;9(8):907. doi: 10.3390/nu9080907. PMID: 28825642; PMCID: PMC5579700.

Chang HC, Peng CH, Yeh DM, Kao ES, Wang CJ. Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food Funct. 2014 Apr;5(4):734-9. doi: 10.1039/c3fo60495k. Epub 2014 Feb 19. PMID: 24549255.

Kao ES, Yang MY, Hung CH, Huang CN, Wang CJ. Polyphenolic extract from Hibiscus sabdariffa reduces body fat by inhibiting hepatic lipogenesis and preadipocyte adipogenesis. Food Funct. 2016 Jan;7(1):171-82. doi: 10.1039/c5fo00714c. PMID: 26489044.

Ojulari OV, Lee SG, Nam JO. Beneficial Effects of Natural Bioactive Compounds from Hibiscus sabdariffa L. on Obesity. Molecules. 2019 Jan 8;24(1):210. doi: 10.3390/molecules24010210. PMID: 30626104; PMCID: PMC6337177.

 

Quercetin

Quercetin

Recently, neuroinflammation is thought to be one of the important causes of many neuropsychiatric diseases. Quercetin is a natural flavonoid, and it is well known that quercetin has antioxidative, anti-inflammatory, and neuroprotective effects. Quercetin contains antioxidants called flavonoids that bond to free radicals and neutralize them. 

Benefits of Quercetin

Daily intake of quercetin significantly improved anxiety-like behaviors and reduced inflammatory markers in the brain. Additional benefits include reducing risks of heart disease, cancer, and degenerative brain disorders. An 8-week study  in 50 women with rheumatoid arthritis observed that participants who took 500 mg of quercetin experienced significantly reduced early morning stiffness, morning pain, and after-activity pain.

In a review of test-tube and animal studies, quercetin was found to suppress cell growth and induce cell death in prostate cancer cells.

Other test-tube and animal studies observed that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells.

Benefits

Quercetin

Quercetin is also available as a dietary supplement in capsules, tablets, powders and extract

Brands we recommend

Sources:

Burdeos, Johna. “What Is Quercetin? Benefits, Foods and Side Effects.” Forbes, Forbes Magazine, 5 Jan. 2024,

www.forbes.com/health/supplements/quercetin/.

Lee B, Yeom M, Shim I, Lee H, Hahm DH. Protective Effects of Quercetin on Anxiety-Like Symptoms and Neuroinflammation Induced by Lipopolysaccharide in Rats. Evid Based Complement Alternat Med. 2020 Apr 28;2020:4892415. doi: 10.1155/2020/4892415. PMID: 32419805; PMCID: PMC7204389.
 
Anand David AV, Arulmoli R, Parasuraman S. Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacogn Rev. 2016 Jul-Dec;10(20):84-89. doi: 10.4103/0973-7847.194044. PMID: 28082789; PMCID: PMC5214562.
 
 

Rhodiola Rosea

Rhodiola rosea

 Science-Backed Health Benefits

What is it?

Rhodiola Rosea is a popular plant in traditional medical systems in the Nordic countries, Eastern Europe, and Asia. It belongs to the family of Crassulaceae with notoriety for stimulating physical endurance, attention span, memory, and work productivity . The genus Rhodiola contains more than 100 different species, and at least 20 of these are used in traditional Asian medicine . However, the most of all animal and human studies have been conducted on RR, so whether other species confer the same health benefits is unknown .Research studies on the RR root phytochemistry have revealed the presence of six distinct groups of chemical compounds: phenylpropanoids (rosavin, rosin, and rosarin), phenylethanol derivatives (salidroside and tyrosol), flavonoids (rhodiolin, rhodionin, rodiosin, acetylrodalgin, and tricin), monoterpernes (rosiridol and rosaridin), triterpenes (daucosterol and beta-sitosterol), and phenolic acids (chlorogenic, hydroxycinnamic, and gallic acids) Rhodiola rosea L., also known as “golden root” or “roseroot,” belongs to the plant family Crassulaceae. RR grows primarily in dry sandy ground at high altitudes in the arctic areas of Europe and Asia. The plant reaches a height of 12–30 inches (70 cm) and produces yellow blossoms. It is a perennial with a thick rhizome and fragrant when cut. The Greek physician, Dioscorides, first recorded medicinal applications of rodia riza in CE 77 in De Materia Medica. The traditional use of RR as a tonic in Siberian and Russian medicine stimulated extensive research leading to identification of RR as an adaptogen—a substance that nonspecifically increases the resistance of an organism and does not disturb normal biological parameters.

Rhodiola show increased levels of beta-endorphin in the brain. Beta-endorphin is the stress-relieving, feel-good, analgesic peptide

Benefits of Rhodiola

The main effects of genus Rhodiola described are adaptogenic, that means “natural herbal products that are nontoxic in normal doses produce a nonspecific response and have a normalizing physiologic influence,” and stress protective. Moreover, Rhodiola has been described as an antioxidant, antitumor, antidepressive, neuroprotective, cardioprotective, hepatoprotective, and immunostimulating agent. Many other benefits from the use of RR have been found, including its ability to regulate blood sugar levels for diabetics and to activate the lipolytic processes. Although detailed molecular mechanism of the lipid-lowering and antiinflammation effects of salidroside are to be identified, in vivo studies on high-fat diet–fed LDLr−/−mice demonstrated that this RR compound reduced serum lipid levels and decreased atherosclerotic plaque formation. A number of studies have shown that RR increased physical work capacity and dramatically shortened the recovery time between bouts of high-intensity exercise.

Rhodiola seems to reduce anxiety and various stress symptoms, particularly fatigue, while simultaneously improving cognitive and physical performance in stressful situations.

Top

Brands

Rhodiola supplements are low in cost but high in value

Thorne

$17

Double Wood

$18

Life Extension

$12.75

Benefits

The main effects of genus Rhodiola described are adaptogenic, that means “natural herbal products that are nontoxic in normal doses produce a nonspecific response and have a normalizing physiologic influence,” and stress protective. Moreover, Rhodiola has been described as an antioxidant, antitumor, antidepressive, neuroprotective, cardioprotective, hepatoprotective, and immunostimulating agent.

Antioxidant

Synthesizing proteins involved in stress resistance

Antitumor

Enhancing physical and mental resilience and performance in times of stress.

Antidepressive

Reduce anxiety and various stress symptoms.

Sources

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Mikayla PCOS

Mikayla

Battling PCOS and my journey 

A daily Battle

It’s always been a dream of mine to start a family. As a child, I dreamed about having babies. However, I stopped taking birth control shortly after our wedding, and that’s when the battle began. 

I was diagnosed with Hypothyroidism at first, which is common for women. I notice something wasn’t right when I felt lethargic and started to gain weight.  I’ve always been thin, and I didn’t have any dietary changes, so I knew something was off. I started taking medication, but I still struggled to lose weight. After a couple meetings with an endocrinologist, I was also diagnosed with Polycystic Ovary Syndrome. (PCOS) For anyone trying to start a family, PCOS is real battle and struggle. Someone battling PCOS may experience excessive hair growth, thinning hair, acne, weight gain, and inflammation. 

Mik2
Mik3

Mikayla Waltamath

Fitness and Lifestyle coach

My dream of having a baby has become more of an uphill battle, and I have to work even harder to be able to create the right environment. For women battling PCOS, we need to stick together! Support is important, and lifestyle changes even more crucial. I’ve never had to worry about dieting or watch what I ate. I also ate in moderation, but now, I had to focus on macronutrients. I would often battle between feeling too inflamed to workout, and forcing myself to do it! It’ important for women with PCOS to maintain a healthy weight despite the additional struggles. 

It’s important for us to stay at a healthy weight, limit or completely eliminate simple carbohydrates, and be active with little flexibility. I’m not bragging when I say that I could eat almost anything and not have to worry about gaining a pound to now eating even better and still battling gaining weight. I have a very loving and supporting husband who is there for me, and he’s a fitness and health nut, but we still struggle with symptoms of PCOS. 

On most days, I eat less calories than required, and yet, I still end up feeling bloated. Certain foods cause my body to react differently, so it’s been a major lifestyle change. Although diet is one aspect, but my greatest struggle is fertility. I often think it’s not fair that all I’ve dreamed about was having a child, and it’s been a struggle. I’m here to say, LET’S NOT GIVE UP!

Support

Support is crucial, and making sure we’re in this together gives us hope. Follow me as we continue the battle with PCOS!

Berberine

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. 

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. 

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

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. 

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

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. 

Data shows that weight loss occurs by reducing calories from all sources of macronutrients.

L-theanine

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. 

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.

Carno-no

Health

and Fitness

Carnivor DIet

A great way to fit into a smaller coffin for an earlier death. 

          A new wave of social media influencers are talking about benefits of a meat-based diet. What is a meat-based diet? Also known as the carnivore diet, this diet is gaining popularity and health claims, but is it legit or just more social media hype? 

A diet composed of meat and butter… and its healthy? Sign me up! But do these claims hold true or are these just temporary benefits? What about long term health? Despite social media influencers claiming better looking skin, weight loss, less fatigue, less brain fog, and more energy, majority of doctors are advising their patients to stay away. 

What does the science say?

Carnivor

Benefits

Eat meat, butter and fats, and still be health? Sounds too good to be true, and that’s because it is. 

The truth

It seems every decade or so, the low carb community makes its way into our lives. Dr. Atkins promoted the high fat – low carb diet in the 60’s. However, the diet didn’t get popular until the 80’s, which is also when obesity population increases as well. In its early adaptation, the diet was animal based while restricting carbohydrates to lose weight. However, low carb diets don’t work unless you stay on the diet forever.  More recent data shows keto diets are terrible for longevity and increases risk of osteoporosis. High fat diets have shown to increase inflammation causing fatty liver disease and pancreatitis. Keto diets are beneficial for the extremely rare medical conditions, but for weight loss, it’s not healthy. 

Low carb diets impair artery function despite weight loss. The role of low carbs only work for weight loss while you stick to a low carbohydrate diet. Once you’re off the diet, then the weight comes back in abundance. If you’re a bodybuilder or want to put on muscle, then a low carb diet will drastically compromise your muscle gains and performance. 

High fat diets increase blood glucose? How would a low carb diet increase blood glucose? Fat is easily converted into energy. Insulin is the key to unlock the door into our muscle cells. What if there’s high insulin, which is the key, but the lock is gummed up. This is called intramyocellular fat, and fat in the bloodstream can block the signaling. In other words, free fatty acid concentration causes insulin resistance by inhibition of glucose transport with a subsequent reduction in rates of glucose oxidation and muscle glycogen synthesis. This is known as insulin resistance. 

Lower the fat out of the blood and you lower the glucose out of the blood, and this demonstrates that the sugar tolerance of healthy individuals was impaired by administering a low-carbohydrate high-fat diet, whilst it was improved when a high-carbohydrate low-fat diet was taken. 

What about fat and cholesterol?

The fat you eat is the fat you wear. At least that’s the case when it comes to saturated and trans fat. We know lower the total cholesterol, then lower the risk of stroke, heart disease, atherosclerosis, and certain types of cancers. We also know that a low carb – high fat diet impairs exercise and endothelial function. There’s much debate on whether dietary cholesterol affect serum cholesterol. In studies for people following meat-based diet where 85% or more of their caloric intake was from red meat. Their Low-density lipid protein, LDL cholesterol was significantly increased. Higher LDL is a major risk factor for heart disease. You know, the number one cause of death in America. 

Only about 20% of dietary cholesterol in the blood comes from food, and the rest in manufactured by the liver. Excess cholesterol in the blood is a risk factor for heart disease. Cholesterol plays a crucial role in production of vitamin D and hormones like testosterone and estrogen. Lipid proteins assist with the movement of cholesterol throughout the blood, and the different types of lipid proteins are: 

  • Chylomicrons are very large particles that mainly carry triglycerides (fatty acids from your food). They are made in the digestive system and so are influenced by what you eat.
  • Very-low-density lipoprotein (VLDL) particles also carry triglycerides to tissues. But they are made by the liver. As the body’s cells extract fatty acids from VLDLs, the particles turn into intermediate density lipoproteins, and, with further extraction, into LDL particles.
  • Intermediate-density lipoprotein (IDL) particles form as VLDLs give up their fatty acids. Some are removed rapidly by the liver, and some are changed into low-density lipoproteins.
  • Low-density lipoprotein (LDL) particles are even richer in pure cholesterol, since most of the triglycerides they carried are gone. LDL is known as “bad” cholesterol because it delivers cholesterol to tissues and is strongly associated with the buildup of artery-clogging plaque.
  • High-density lipoprotein (HDL) particles are called “good” cholesterol because some of them remove cholesterol from circulation and from artery walls and return it to the liver for excretion.

The liver can manufacture all cholesterol the body requires, so dietary cholesterol is not required. High dietary saturated fat and cholesterol is associated with higher serum cholesterol. For people who have plaque in their arteries or who have other factors that put them at risk for cardiovascular disease, doctors recommend an ideal LDL level well below 70 mg/dl. For those without risk factors who have an LDL level at or above 190 mg/dl, the recommendation is to get this level down to below 100 mg/dl. People age 40 to 75 who are living with diabetes and whose LDL is at 70 or above may need medication. 

Not all fat is the same! Saturated and transaturted fats are mostly animal tissue, fried oils and more. There’s another form of fat that’s health promoting called omega-3 fatty acid.

Omega-3 fatty acids are a group of three essential types of fat: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid. (DHA) ALA, the most common omega-3 fatty acid in Western diets, is found in plant oils (canola, soybean, flax), and nuts. EPA and DHA are primarily found in fatty fish like salmon, mackerel, and sardines. Omega-3s, being polyunsaturated fats, serve as healthier alternatives to saturated fats in the diet, contributing to various health benefits.

It’s worth noting that these fatty acids play crucial roles in supporting overall health, including heart health, brain function, and reducing inflammation

Performance matters

Optimal Health

Starts with science

The breakdown

By now, you’ve heard the claims about losing weight, feeling better, clear skin, better gut health and more, but these claims are anecdotal. Meaning, it depends on the person’s own perception.  If you enjoy eating a certain food, like pizza, then you have dopamine response while eating it. Eating foods we love that tastes good makes us feel good. Simply feeling good about something, in other words, makes us feel good. This notion is why the Atkins diet and so many other low carb – eat what you want diets are popular. People hate to diet and eat foods they don’t enjoy. 

From a breakdown perspective, the carnivore diet is slowly killing you. The social media experts will be quick to jump into the comments about this one, but the science is clear. Why are people losing weight on carnivore? Simple, they stopped consuming processed foods. 

Let’s talk about fiber. Fiber is crucial, and majority of Americans don’t consume enough. Fiber is important for digestion and gut health. Our microbiome depends on plant glucose. 

Carnivor Fraud

Sure, you might lose weight, but also, increase cholesterol. The good news is that it’ll take less people to carry your coffin. 

final Take

There’s mounds of evidence supporting the health risk of low carb – meat based diets including an increased risk for all cause mortality. High consumption of meat, especially processed meat, increases your risk of all cause of mortality. This doesn’t mean you should avoid meat, however, processed meats would be a good idea to completely avoid. Lean sources of meat are a great source of bioavailable protein, and consumption of fruits and vegetables can offset some of the health risk. The social media influencers are trying to gain an audience. If they claim they used to be vegan, keto, etc, then it’s a clear indication they’re a trend-influencer. These people jump from diet to diet in order to gain a following. DON’T RISK YOUR HEALTH BECAUSE OF A SOCIAL MEDIA INFLUENCER MAKING MONEY. 

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