Your Road to Wellness

Body mass index

What’s important for the cardiovascular system is also important for the immune system.

Posted by on 9:00 am BMI, Body fat, Body mass index, Cardiovascular Disease, Cardiovascular disease & waist-hip ratio, Diet, Eating, General Health, Health Risk, Inflammation, Weight, Weight loss | 0 comments

obese man with burgers

 

In this study, participants taking berberine when compared to the placebo group saw a
reduction in triglycerides by 35.9% total cholesterol by 18.1% and LDL (low-density lipoprotein),
the so-called bad cholesterol by 21.1% (Zhang Y, et.al., 2008).

Patients with metabolic syndrome treated with berberine for 3 months showed a decrease in
their BMI (body mass index) from 31.5 to 27.4 in this study (Yang J, et.al., 2012).
Patients diagnosed with the metabolic syndrome usually have several symptoms, they are
insulin resistant, have increased waist circumference and high blood pressure.
The same research also showed that berberine decreased leptin levels from 8.01 to 5.12 μg/L.
Leptin is a hormone that suppresses food intake and induces weight loss. Obese patients are
usually leptin-resistant.

 

 

When 10 studies were reviewed both BMI and waist circumference decreased in participants
taking berberine (Xiong P, et.al.,2020).

It is important to produce a balanced immune response when needed.
An overreaction of the immune system will cause damage and is harmful. It can actually kill us.
Some people are killed by an overreaction of their immune system, not from the invading virus
or bacteria.

This research showed that berberine had an anti-inflammatory effect and initiated a more
balanced immune response (Kalmarzi RN, et.al.,2019).
Inflammation is also a risk factor for cardiovascular disease.

When researchers treated patients with the acute coronary syndrome with berberine, they found
that several inflammatory markers were reduced, C-reactive protein and interleukin-6 were 2 of
them (Meng S, et.al., 2012).

Berberine has shown to be a very useful plant-derived compound benefitting important
functions from blood glucose metabolism, cardiovascular function, fat storage, immune
system and inflammation.

These functions are interconnected, that is why berberine is such a valuable substance.

 

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References:

Kalmarzi RN, Naleini SN, Ashtary-Larky D, Peluso I, Jouybari L, Rafi A, Ghorat F, Heidari N,
Sharifian F, Mardaneh J, Aiello P4, Helbi S, Kooti W.Anti-Inflammatory and Immunomodulatory
Effects of Barberry ( Berberis vulgaris ) and Its Main Compounds.Oxid Med Cell Longev. 2019
Nov 19;2019:6183965.

Meng S, Wang LS, Huang ZQ, Zhou Q, Sun YG, Cao JT, Li YG, Wang CQ. Berberine
ameliorates inflammation in patients with acute coronary syndrome following percutaneous
coronary intervention. Clin Exp Pharmacol Physiol. 2012 May;39(5):406-11.

Zhang Y, Li X, Zou D, Liu W, Yang J, Zhu N, Huo L, Wang M, Hong J, Wu P, Ren G, Ning
G. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine.
J Clin Endocrinol Metab. 2008 Jul;93(7):2559-65.

Yang J, Yin J, Gao H, Xu L, Wang Y, Xu L, Li M. Berberine improves insulin sensitivity by
inhibiting fat store and adjusting adipokines profile in human preadipocytes and metabolic
syndrome patients. Evid Based Complement Alternat Med. 2012;2012:363845

Xiong P, Niu L, Talaei S, Kord-Varkaneh H, Clark CCT, Găman MA, Rahmani J, Dorosti M,
Mousavi SM, Zarezadeh M, Taghizade-Bilondi H, Zhang J. The effect of berberine
supplementation on obesity indices: A dose- response meta-analysis and systematic review of
randomized controlled trials. Complement Ther Clin Pract. 2020 May;39:101113.

 

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The research referred to below was conducted with participants who had type 2 diabetes. This does not mean that you have to have type 2 diabetes to take this formula.

It’s very important to have a healthy glucose metabolism and keep the blood glucose low. You want to take this formula and keep your glucose metabolism healthy.

Healthy glucose metabolism is important to keep your cardiovascular system healthy.

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Is a high protein weight loss diet the best approach if you want to lose weight?

Posted by on 9:00 am Body fat, Body mass index, Calories, Diet, Fat, General Health, Get in shape, Lose fat, Stay healthy, Weight, Weight loss, Women, Womens health | 0 comments

Is a high protein weight loss diet the best approach if you want to lose weight?

 

 

pretty girl holding a tray with high protein food

 

In this study, two diets containing different amounts of protein were compared (Smith GI, et al., 2016).

The participants, obese postmenopausal women lost 10% weight using a diet providing either 0.8 g of protein per kg of body weight or a diet providing 1.2 g of protein per kg of body weight.

 

Weight loss usually results in several metabolic benefits, one is improved insulin sensitivity, which means that the transfer of blood glucose into the cells is improved.

 

 

The researchers found that when compared to the low protein diet, the high protein diet prevented the weight loss-induced improvements in muscle insulin signaling and insulin-stimulated glucose uptake.

Not only that but induced adaptations in oxidative stress and cell structural biology pathways, which also are benefits accompanying weight loss, did not take place on the high protein diet.

 

One of the benefits of the high protein diet was that it reduced the weight loss induced a decline in lean tissue mass by 45%.

You don’t want to lose lean muscle mass, but that can be prevented by including exercises, which any good weight loss program will recommend.

 

There are many ways to lose weight, but not all approaches give you the same benefits, so choose wisely.

 

a table with high protein food

 

References:

Smith GI, Yoshino J, Kelly SC, Reeds DN, Okunade A, Patterson BW, Klein S, Mittendorfer B, High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women.Cell Rep. 2016 Oct 11;17(3):849-861.

How does a high fat, ketogenic diet affect your muscles?

Posted by on 9:00 am Blood triglycerides, Body fat, Body mass index, Diet, Diet, Exercise, Fat, General Health, Get in shape, Health Risk, Muscles, Sports performance, The Learn to Eat Plan, Weight loss | 0 comments

ketogenic diet

 

How does a high fat, ketogenic diet affect your muscles?

 

There is a lot of promotion and talk about the benefits of restricting carbohydrate intake and eating a high fat, ketogenic diet.

When you read things like that, always ask, where is the evidence? Is there any science supporting the claims?

There is agreement on that more lean muscle mass and a lower body fat percentage are beneficial. This is true for everybody, but especially athletes.

Before you go on a high-fat diet, you want to know how a regime like that will affect your lean muscle mass.

The following research included 42 healthy individuals that followed a ketogenic diet for 6 weeks consisting of the same calorie intake as their regular diet (Urbain P, et.al., 2017).

They were tested for several things at the start of the study and after 6 weeks.

 

 

VO2peak and peak power decreased after the ketogenic diet.

The participants lost equal amounts of fat and fat-free mass, which means they lost some muscle mass.

Total cholesterol and LDL-cholesterol increased significantly, LDL by 10.7% which is quite a lot, especially since LDL is a major risk factor for cardiovascular disease.

Glucose, insulin, and IGF-1 (a growth factor) dropped significantly by 3.0, 22.2 and 20.2%.

Another non-significant change was also seen.

 

ketogenic diet 2

 

Similar results were found when seventeen overweight or obese men were admitted to metabolic wards where they consumed a high-carbohydrate baseline diet for 4 weeks followed by 4 weeks of a ketogenic diet (Hall KD, et.al., 2016).

 

Body fat loss slowed during the ketogenic diet and coincided with increased protein utilization and loss of fat-free mass. These participants also lost muscle mass, and this study was done under very strict control.

 

Apparently a high-fat diet is not producing the amazing results some would want you to believe.

 

References

 

Hall KD, Chen KY, Guo J, Lam YY, Leibel RL, Mayer LE, Reitman ML, Rosenbaum M, Smith SR, Walsh BT, Ravussin E. Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Am J Clin Nutr. 2016 Aug;104(2):324-33.

 

Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz H.Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adults.Nutr Metab (Lond). 2017 Feb 20;14:17

Learn to eat program

  • How and why different foods affect you
  • How to put together meals that will produce the results you’re looking for
  • How to lose weight effortlessly by eating the foods your body needs
  • How to gain muscle and improve sports performance.
  • How to reduce inflammation and pain
  • How to stabilize your moods so you feel happier
  • How to lower cholesterol and triglycerides

Walk fast to get help with with weight loss.

Posted by on 1:00 pm BMI, BMJ Formula, Body fat, Body mass index, Exercise, Exercise, Get in shape, Lose fat, Sports performance, Vigorous Activity, Waist circumference, Weight, Weight loss | 0 comments

Running on treadmillWalking has been promoted as an easy way to lose weight and stay in shape, but is it really effective? That is exactly what the reviewed researched investigated.

The participants a total of 4511 adults aged 18-64 years were included in the study(Fan JX, et al. 2013). The body mass index (BMI) were measured and accelerometers were used to evaluate minutes per day of high intensity bouts of walking of either 10 minutes or more, or less than 10 minutes. This was compared with lower intensity walking of 10 minutes or more per day and lower intensity walking of less than 10 minutes per day.

It was found that both higher intensity short-duration or walking long-duration were related to reduced BMI or risk of overweight/obesity. Neither the short walks or the long walks of lower intensity were found to have a positive effect on BMI or risk of overweight/obesity.

The message is that even less than 10 minutes of walking per day can help you prevent weight gain if it is high intensity walking. This is another example showing that it is the intensity of the exercise you do that is important, not the time you spend doing it. The more intense you exercise, the less time you need to spend doing it.

 

 

 

Fan JX, Brown BB, Hanson H, Kowaleski-Jones L, Smith KR, Zick CD Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013 Sep-Oct;28(1):41-9. doi: 10.4278/ajhp.120606-QUAL-286. Epub 2013 Mar 4.

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Is extreme endurance training and competitions like marathons healthy?

Posted by on 11:00 am Body fat, Body mass index, Bone density, bone loss, Exercise, Get in shape, Health, Sports performance | 0 comments

No one can dispute that regular exercise is beneficial, but sometimes we tend to think that more is better.
The reviewed research investigated the effects of training for, and the participation in endurance competitions like marathon ultra-marathon, Iron-man distance triathlons and very long-distance bicycle racing (Patil HR, et al. 2012).

In veteran extreme endurance athletes the recurrent injury and repair to the heart muscle that occur in these athletes may essentially create arrhythmias.

Chronic excessive and sustained endurance exercise may be associated with diastolic dysfunction, large-artery wall stiffening and coronary artery calcification.

Don’t draw the conclusion that exercise is dangerous, and that it is better not to exercise, because that is not true. Most endurance athletes don’t even develop these conditions, but if you’re thinking about starting to run marathons for health reasons, you may want to rethink that and instead start to do high-intensity interval training. High-intensity interval training takes a lot less time, and has shown to provide numerous health benefits.

 

 

 

Patil HR, O’Keefe JH, Lavie CJ, Magalski A, Vogel RA, McCullough PA. Cardiovascular damage resulting from chronic excessive endurance exercise. Mo Med. 2012 Jul-Aug;109(4):312-21.

Fiber rich food is more important than you may think.

Posted by on 10:44 am Body mass index, Health | 0 comments

Most people know that fiber can help to keep the gastrointestinal tract healthy and prevent constipation. While this is true there are many other reasons why it is important to eat fiber rich food.

The reviewed study investigated whether a fiber-rich diet measured by a fiber index is associated with lower rates of metabolic syndrome when compared to a diet low in saturated fat or cholesterol as measured by a saturated fat index and a cholesterol index (Carlson JJ, et al. 2011). The metabolic syndrome is recognized by a cluster of symptoms, increased waist circumference, elevated blood pressure, triglycerides and blood sugar and decreased high-density lipoprotein (HDL). These type of symptoms are now seen in more and more people even in adolescents. The study participants were 12 to 19 year old boys and girls.

It was found that each quintile increase in the fiber index was associated with a 20% decrease of the metabolic syndrome. Neither the saturated fat index nor the cholesterol index was found to be significantly associated with the metabolic syndrome.

 

 

Carlson JJ, Eisenmann JC, Norman GJ, Ortiz KA, Young PC. Dietary fiber and nutrient density are inversely associated with the metabolic syndrome in US adolescents. J Am Diet Assoc. 2011 Nov;111(11):1688-95.