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HOW CAN ALTERNATE-DAY FASTING PREVENT CHRONIC DISEASE? – (01-26-08)
Alternate-day fasting and chronic disease prevention: a review of human and animal trial
Calorie restriction without nutrient restriction remains the only method of truly extending lifespan in mammals. While this works great in lab rats, humans do not find calorie restriction acceptable in general. There have been several approaches on this theme, however, that seem to show some positive effects.
This article is a review of some of the current research on alternate day calorie restriction, which would be much more acceptable as an approach to lower chronic disease risk. The bottom line is that these approaches seem to trigger some type of survival process in the mitochondria, leading to increased numbers of mitochondria and efficiency of energy production. The perfect combination for health.
HOW TO IMPROVE HEALTH AND LOWER RISK OF CHRONIC DISEASE? – (02-25-08)
Effects of modified alternate-day fasting regimens on adipocyte size, triglyceride metabolism, and plasma adiponectin levels in mice
While this is a mouse study, it does add weight to the concept of calorie restriction without nutrient restriction as being a viable tool for improving health and lowering risk of chronic disease.
This particular study compared calorie restriction with alternate day calorie restriction (50% less calories every other day) and found the impact on markers of CVD risk similar. This is very important, because alternate day calorie restriction is an approach that many people would find acceptable for long term risk management.
HOW GOOD IS RED WINE FOR YOUR HEALTH? – (04-28-08)
Down-regulation of adhesion molecules and other inflammatory biomarkers after moderate wine consumption in healthy women: a randomized trial
We’ve all heard that red wine is good for you in moderation, but occasionally we get reminders of just how good. Resveratrol is the compound present in red wine and peanuts that has been targeted as the main component.
There has been much research lately on resveratrol’s effects on the Sirtuin family of genes. This family of genes plays a very important role in how the body benefits from calorie restriction without nutrient restriction. It is very likely that resveratrol’s effects on these genes can mimic calorie restriction, providing a very broad range of healthy benefits.
MITOCHONDRIAL DYSFUNCTION AS A CAUSE OF AGEING – (08-25-08)
Mitochondrial dysfunction as a cause of ageing
Ah. My favorite topic. The Holy Grail of chronic disease prevention. The lynchpin of cellular health. Anything to harms mitochondria numbers or function is bad for us and leads to chronic disease. Anything that helps increase the number and efficiency of mitochondria promotes health and avoids chronic disease. It really can be that simple. It all boils down to the mitochondria. Protect them at all costs. This becomes even more important as we age, since mitochondrial function declines with age and begins to lead to the problems associated with aging.
POSITIVE ROLE OF VITAMIN E ON OUR HEALTH – (08-25-08)
Serum Micronutrient Concentrations and Decline in Physical Function Among Older Persons
With some negative research on Vit E that was published several years ago, many physicians who do not understand the physiology behind Vit E began to recommend patients stop taking it. So, instead of taking the opportunity to educate their patients on Vit E differences (different tocopherols, tocotrienols, natural synthetic), we’ve really messed them up further.
There is absolutely no doubt that Vit E plays of positive role on our health, but there are some caveats. Mother Nature provides a blend of tocopherols and tocotrienols in foods, with gamma-tocopherol being the dominant form. The vast majority of supplements for Vit E are only the synthetic alpha-tocopherol form. High intake of alpha will lower serum levels of gamma.
So, the idea that we would have some limited problems with high dose only alpha tocopherol supplementation is not that surprising. We should’ve used this research as a teaching tool for our patients. The problem is that we’ve been seeing some evidence of increased rates of diabetes and now declining physical function in patients with lower serum levels of Vit E.
DRINK HIGH PHYTONUTRIENT JUICES TO IMPROVE ANTIOXIDANT FUNCTION – (08-25-08)
Pomegranate Juice is Potentially Better then Apple Juice in Improving Antioxdiant Function
Not all juices are created equal. While many parents liberally give apple juice to their little toddlers, our family relies heavily on darker juices such as pomegranate, cherry and grape juice. Even then, my 2 1/2 yr old will usually get 2/3 water and the rest juice. We should NOT be drinking our calories. But, if we must drink them, the best goal is to stick with high phytonutrient juices such as pomegranate and grape.
ALKALINE DIETS FAVOR LEAN BODY MASS IN OLDER ADULTS – (09-01-08)
Alkaline diets favor lean body mass in older adults
Sarcopenia–the age associated loss in lean body mass–is generally viewed as an inevitable consequence of getting older. This is just not true. While the ability to gain muscle mass with exercise is retained in the elderly, it is the increased breakdown that becomes a factor. Increased muscle breakdown occurs with inflammation, sedentary lifestyles, stress, etc… Anything we can do to retain muscle mass as we age is going to have a very clear cut, positive impact on quality of life and risk of chronic disease.
This particular study gives us additional knowledge in how to support our lean body mass by switching to an alkaline, plant-based diet.
INDIGESTIBLE CARBS IN THE EVENING MEAL IMPROVES GLUCOSE TOLERANCE, LOWERS INFLAMMATORY MARKERS – (11-17-08)
Including Indigestible Carbohydrates in the Evening Meal of Healthy Subjects Improves Glucose Tolerance, Lowers Inflammatory Markers, and Increases Satiety after a Subsequent Standardized Breakfast
The concept of increasing intake of low glycemic index foods as having a positive impact on glycemic control is not new. Society still seems slow to incorporate this, promoting high glycemic, low nutrient breakfast cereals and refined carbs throughout the rest of the day. While we know that refined carbs for breakfast increases caloric intake the rest of the day, the relationship between an evening meal and subsequent breakfast has not been greatly explored.
This study finds that low glycemic index evening meals will promote low caloric intake in the morning meal. Interestingly, the authors suggest that this relationship may be mediated through the action of intestinal bacteria’s action on the fiber present in whole grains.
EFFECT OF DIETARY ADHERENCE WITH OR WITHOUT EXERCISE ON WEIGHT LOSS – (03-08-10)
Effect of Dietary Adherence with or without Exercise on Weight Loss
Fasten your seatbelts for this one. Regular readers know I am a huge fan of calorie restriction without nutrient restriction for weight loss and long term health.
In this particular study of calorie restriction and exercise, some interesting findings came out. Everyone was put on a 800 cal / day diet, which is quite restrictive. However, those that had greater restrictions (meaning they were taking in more calories before the study and the drop down to 800 was greater) had a harder time sticking to the diet. Makes sense. Also means that we should, in general, cut down our caloric intake, dieting or not. Next, those that exercised 3 x / wk lost more fat mass than the non-exercising group. So compare this to the HCG wonder diet that you hear on the radio so often. The diet associated with this is 500 cal / day and you can’t exercise.
I contend that the weight loss is from the calorie restriction and have seen nothing to suggest otherwise. Also, from this study we see that exercise is needed to lose more fat mass, and this is left out of the HCG diet. Stick to calorie restriction and save your money.
MEASURED CONCENTRATIONS IN FOOD PRODUCT SUGAR (08-24-09)
Mercury from chlor-alkali plants: measured concentrations in food product sugar
We all have an idea that high fructose corn syrup is bad for us, despite what the commercials and the government tells us. It’s a caloric source with absolutely no nutrition whatsoever–the exact antithesis of what promotes longevity. So that’s bad enough. What if you knew this wonderful substance was also loaded with mercury? Yup. Many patients have asked me how it gets there. Well…HFCS is not actually a natural product, believe it or not. The process may involve corn, but that’s where the relationship ends. It requires a pretty elaborate process that involves an alkali procedure that uses mercury.
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