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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

This mineral can influence muscle strength, be sure you get enough of it!

Posted by on 9:15 am BMJ Formula, BMJ Formula, General Health, Intensity Training, Joint health, magnesium, Muscles, Supplements | 0 comments

This mineral can influence muscle strength, be sure you get enough of it!

 

 

We lose minerals when we perspire. Hot weather and exercise will for that reason make us lose
more.

Some minerals are also more important than others. Magnesium is one of the most important
ones and many people don’t get enough of it.

Magnesium is involved in energy metabolism and numerous enzymatic reactions.

 

 

Athletes often don’t get enough magnesium to compensate for what they lose. This study investigated the impact magnesium can have on muscle strength in elite male
basketball, handball, and volleyball players (Santos DA, et. al, 2011).

It was found that the intake of magnesium was directly associated with maximal isometric
trunk flexion, rotation, and handgrip strength.

Magnesium does not only work for athletes.
The following research included 1138 men and women with an average age of 66.7 years
(Dominguez LJ, et.al., 2006).

The participants were evaluated by testing grip strength, lower-leg muscle power, knee
extension torque, and ankle extension isometric strength.

The researchers found that blood levels of magnesium were significantly associated with
muscle strength and performance as evaluated with the above tests.

 

strength

 

Magnesium in the form of an amino acid chelate is a good choice since it is both well tolerated
and better absorbed than the more common form of magnesium oxide which can cause GI
irritation.

References:

Dominguez LJ, Barbagallo M, Lauretani F, Bandinelli S, Bos A, Corsi AM, Simonsick EM,
Ferrucci L. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J
Clin Nutr. 2006 Aug;84(2):419-26.
Santos DA, Matias CN, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha
L, Laires MJ. Magnesium intake is associated with strength performance in elite basketball,
handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.

 

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Can Magnesium Help If You Have Migraine?

Posted by on 6:40 pm BMJ Formula, migraine, Muscles | 0 comments

 

Magnesium is involved in approximately 300 enzymatic reactions in the body and is even involved in the production of energy. As you can see, magnesium is a very important mineral.

How can you tell if you don’t get enough magnesium?

If you get muscle cramps, you are very likely to be deficient in magnesium. This however does not mean that you must experience cramps to benefit from magnesium.

 

 

Research has shown that patients with migraine have lower serum levels of magnesium during the migraine attacks and between the attacks compared with healthy individuals (Assarzadegan F, et al.,2016). The researchers also stated that low blood levels of magnesium are an independent factor for migraine.

 

It is also interesting that when magnesium was compared with a drug for treating acute migraine pain, magnesium produced a better effect after one and two hours than the drug (Delavar Kasmaei H, et.al., 2017).

 

Since magnesium can also help you relax, and is also supporting bone formation, why not give it a try. Even if it does not help your migraine, you will most likely benefit in other ways.

 

Look for magnesium in the form of an amino acid chelate like magnesium glycinate, since that is both better absorbed and tolerated than magnesium oxide which is the most common form on the market, because it is very cheap to manufacture.

It is also better to take minerals in a formula which contains the other common minerals. Taking only one mineral, may result in a decrease of another one since some minerals are affected by each other.

 

References

Assarzadegan F, Asgarzadeh S, Hatamabadi HR, Shahrami A, Tabatabaey A, Asgarzadeh M. Serum concentration of magnesium as an independent risk factor in migraine attacks: a matched case-control study and review of the literature. Int Clin Psychopharmacol. 2016 Sep;31(5):287-92.

Delavar Kasmaei H, Amiri M, Negida A, Hajimollarabi S, Mahdavi N. Ketorolac versus Magnesium Sulfate in Migraine Headache Pain Management; a Preliminary Study. Emerg (Tehran).

 

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Osteoarthritis in women associated with deposits in Arteries

Posted by on 12:33 pm Asthma, BMJ Formula, Calories, Diet, Energy, Exercise, General Health, Health Risk, Heart disease, Muscles, Nervous System, Research, Wellness, Women, Womens health | 0 comments

Research sometimes find interesting connections we usually don’t think about.

A study including 3278 women found an association between plaque in the carotid artery and osteoarthritis in the knee and hands in women (Hoeven TA, et.al., 2013).

We know that inflammation is involved in osteoarthritis, even if it is less severe than in rheumatoid arthritis.

We also know that inflammation increases the risk for cardiovascular disease. Inflammation is an important factor in depositing cholesterol and fat into the inner lining of the vascular wall.

 

Another interesting connection found lower magnesium levels in rheumatoid arthritis patients compared to controls (Chavan VU, et.al., 2015).

Lower magnesium levels were also correlated with higher cholesterol and LDL, the so called bad cholesterol, and higher magnesium levels with better HDL cholesterol, the good cholesterol. This was in cases of rheumatoid arthritis.

 

Magnesium has also been found to be inversely associated with osteoarthritis documented on x-rays and joint space narrowing (Zeng C, et.al., 2015).

Glucosamine sulfate another nutritional substance has been used to treat osteoarthritis for many years.

When osteoarthritic chondrocytes (cartilage cells) and glucosamine sulfate were tested in different ways in a culture, it was found that glucosamine sulfate reduced the synthesis of proinflammatory mediators (Largo R, et.al., 2003).

Taking magnesium and glucosamine sulfate could according to this possibly benefit both your cardiovascular system and your joints.

The best form of magnesium is an amino acid chelate like magnesium glycinate.

The most common form of magnesium is magnesium oxide, but that is a gastrointestinal irritant and can give you diarrhea when taken in higher amounts.

 

REFERENCE

Chavan, V. U., Ramavataram, D. V. S. S., Patel, P. A., & Rupani, M. P. (2015). Evaluation of serum magnesium, lipid profile and various biochemical parameters as risk factors of cardiovascular diseases in patients with rheumatoid arthritis. Journal of clinical and diagnostic research: JCDR, 9(4), BC01.

Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., … & Bierma-Zeinstra, S. (2012). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, annrheumdis-2011.

Largo R, Alvarez-Soria MA, Díez-Ortego I, Calvo E, Sánchez-Pernaute O, Egido J, Herrero-Beaumont G. Glucosamine inhibits IL-1beta-induced NFkappaB activation in human osteoarthritic chondrocytes.Osteoarthritis Cartilage. 2003 Apr;11(4):290-8.

Zeng C, Li H, Wei J, Yang T, Deng ZH, Yang Y, Zhang Y, Yang TB, Lei GH. Association between Dietary Magnesium Intake and Radiographic Knee Osteoarthritis. PLoS One. 2015 May 26;10(5):e0127666.

 

 

 

 

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What could your legs and brain have in common?

Posted by on 9:29 am Brain, Muscles | 0 comments


Strange questions, but recent research has found that as your legs get in better shape, so does your brain.
In this research 324 healthy female twins were tested at the start of the study and again10 years later (Steves CJ, et al. 2015).

A lot of things were checked and even MRI were utilized.
The conclusion of the study was that leg power predicts both cognitive aging and brain structure.

Muscle fitness, in this case leg power, is protective of brain function and also helps to maintain the size of your brain.

Exercising your legs is something you can do anywhere, you don’t even have to use any equipment.

Just by using your own body weight, you can easily give your legs a good workout.

 

I recently designed a program called Exercise for Maximum Benefits spending Minimum Time” where I explain how you can implement the principles of high intensity short interval training in such a way that you can do these exercises anywhere, even at work.

Steves CJ1, Mehta MM, Jackson SH, Spector TD. Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins. Gerontology. 2015 Nov 10. [Epub ahead of print]

Do you have to be in good shape to tolerate high-intensity short interval training?

Posted by on 6:51 pm BMJ Formula, Body fat, Exercise, Get in shape, Intensity Training, Muscles, Sports performance, Tennis, Vigorous Activity | 0 comments

Running on treadmillHigh/intensity short/interval training is a type of exercise that stresses the body hard for a very short period of time. In other words, it is hard exercise, but you don’t have to spend much time doing it.
That you don’t have to spend much time exercising appeals to most people, but you may wonder if you can tolerate it. Is it safe to exercise this way if you are not in great shape?

The reviewed research should answer that question, but make up your own mind after reading this.

It may surprise you that anybody would even try this with people in the shape that they were. The researchers took patients with signs of chronic heart failure and had one group do high/intensity short/interval training, and had another group do the regular continuous aerobic exercise training(Koufaki P et al. 2014).

The program lasted for 6 months and the participants were tested for cardiorespiratory fitness at the start and at the end.

Peak oxygen uptake, sit to stand and gait speed improved equality in both groups, no difference in results.

The researchers concluded that the training adaptations were achieved in the high intensity short interval training group despite a significant reduced time commitment  and reduced work volume when compared to continuous aerobic exercise training.

There is really no reason to waist time exercising for a long period of time unless you enjoy the exercise itself. The high intensity training was also tolerated well.

Maybe it should not be a surprise that people with heart failure can exercise like this.
Years ago people were advised not to do any exercise after they had a heart attack, believing exercise would increase their risk for another heart attack. That has been changed because we know better now, that exercise is one of the things that will help prevent heart problems.

 

 

 

 
Koufaki P1, Mercer TH, George KP, Nolan J. Low-volume high-intensity interval training vs continuous aerobic cycling in patients with chronic heart failure: a pragmatic randomised clinical trial of feasibility and effectiveness. J Rehabil Med. 2014 Apr;46(4):348-56. doi: 10.2340/16501977-1278.