OK, lately, I have been obsessed with “The Dog Whisperer” on Animal Planet
Now, stay with me for the next paragraph, I will tie this all into the title of this post and a simple and effective way to set your body up for the efficient utilization of the calories you eat….
Early in 2010, we adopted a 5 week old lab/Shepard/pit bull mix. I have always been an animal lover and with both my dog and cat dying of cancer in the past 4 years, I have decided that we must investigate how best to keep our pets healthy; much in the same way I investigate ways to keep myself and my patients healthy. The first thing I did was to dive into the vast amounts of information on dog training. Huck (the lab/shepard/pit mix) is incredibly sweet, healthy and is fun to go off-road unicycling with; this is in part due to the principle laid out by Cesar Millan:
Providing these things in that order helps to set rules, limitations and boundaries for dogs but also helps to support them physiologically as this is how their body is meant to work. This is where my dog training research started to parallel my human health and wellness research. Regarding dogs, it has been amazingly helpful and healthful with our dogs to take them for a walk, play Frisbee with them, go unicycling with them or rough-house with them before they eat; it’s what they would do (or technically, their ancestors would do) in the wild, they chase their food down and eat it.
Well, for the better part of human history, this is what we would do too. Research is telling us that this is the way our physiology is set-up too; metabolic and lifestyle diseases have been on the rise for the better part of the last 60-100 years and food has become easier to get and eat every day. So, regarding food, we should consider food as the affection, it’s how our internal environment communicates with the external environment and how we nourish (READ: love) ourselves. I know; what about the discipline part?
Well, that could be built into our “how to eat equation” by stating this; we should eat until we are 75% full and have the discipline to choose a diet that is plant-based or mostly plant-based and not processed. OK, it’s a little bit of a stretch but it works well for my agenda
Here’s more, in fact, I’ll cut to the chase with my recommendation regarding exercise and meals:
Do some quick muscle contractions a few minutes before you eat to make sure you maintain a healthy relationship with sugar, insulin and fat deposition.
Now, I’ll get to the “how” and “what to do” in a little bit; first the “why”.
I’ll start off by saying this idea is not necessarily new ; it’s fairly well-established in research to one extent on another (see my references) and the idea has permeated a few resources for the every day individual; most notably, in a book called, 4 Hour Body by Timothy Ferriss (click for link to book). In this book the idea is discussed under the premise that this technique and other explained in the book will help you look and feel better. I want to expand upon this idea and state that it can help you regulate the sugar in your body.
Why would you want to do this?
It’s scientifically-solid and well understood that after an intense work out, food calories are less likely to be stored as unwanted fat. When our muscles perform work (especially intense work and even in VERY short bouts), they use sugar. Most of the sugar used is supplied by glycogen; this is a storage unit of sugar in muscles and the liver. As such, exercise depletes muscle glycogen and therefore many of the calories you take in after contracting muscles intensely serves to replenish this glycogen so it’s there the next time your muscles contract for more than a few seconds. In fact, it appears that this process occurs with as little as 60-90 secs of muscle contractions.
The appropriate exercise carried out a few minutes before eating may encourage glycogen restoration and not favor fat deposition, this is a GOOD thing.
In addition, this “habit” seems to be a good recipe to improve insulin sensitivity and improve your blood sugar regulation long term. Exercise before eating does this by increasing a substance in your body named GLUT-4 (glucose transporter type 4). By contracting muscles before insulin is secreted after a meal, it appears we can make sure that the calories we eat are used to replenish glycogen and not be stored inside our fat cells.
What type of exercises should you do? Here is a list of things you can do but the main principle is, 90 seconds of intense muscle contractions:
- Go through each big muscle group and squeeze them as hard as you can for 10-30 seconds until you accumulate 90 seconds of muscle contractions. (the bigger the muscle group, the better
- Do 90 seconds of kettlebell swings
- Do 90 seconds of jumping jacks or jumping rope
- Do 90 seconds of squatting up and down
The list goes on; NOTE: if the activity you choose causes pain, stop and talk to your chiropractor or trainer.
So, be good to yourself; regarding food, use this formula:
- Exercise first (60-90 seconds),
- Discipline next (make the right food choices; real, unprocessed foods, eat mostly vegetables)
- Affection last (EAT )
I should also note that those of you who regularly workout should eat readily-available carbohydrates within 60-90 minutes after your workouts. This is the window of opportunity to maximally replenish your glycogen after a longer workout.
Questions? Ask away…..
- Terada S, Yokozeki T, Kawanaka K, Ogawa K, Higuchi M, Ezaki O, Tabata I.Effects of high-intensity swimming training on GLUT-4 and glucose transport activity in rat skeletal muscle.J Appl Physiol. 2001 Jun;90(6):2019-24.
- Barnard RJ, Youngren JF. Regulation of glucose transport in skeletal muscle. FASEB J. 1992 Nov;6(14):3238-44.
- Youngren JF, Barnard RJ.Effects of acute and chronic exercise on skeletal muscle glucose transport in aged rats.J Appl Physiol. 1995 May;78(5):1750-6.
- Richter EA, Kristiansen S, Wojtaszewski J, Daugaard JR, Asp S, Hespel P, Kiens B.Training effects on muscle glucose transport during exercise.Adv Exp Med Biol. 1998;441:107-16.
- Kawanaka K, Tabata I, Katsuta S, Higuchi M. Changes in insulin-stimulated glucose transport and GLUT-4 protein in rat skeletal muscle after training. J Appl Physiol. 1997 Dec;83(6):2043-7.
- Terada S, Tabata I, Higuchi M. Effect of high-intensity intermittent swimming training on fatty acid oxidation enzyme activity in rat skeletal muscle. Jpn J Physiol. 2004 Feb;54(1):47-52.
- Fujimoto E, Machida S, Higuchi M, Tabata I.Effects of nonexhaustive bouts of high-intensity intermittent swimming training on GLUT-4 expression in rat skeletal muscle. J Physiol Sci. 2010 Mar;60(2):95-101. Epub 2009 Dec 19.
- Hiltunen JK, Qin Y.beta-oxidation – strategies for the metabolism of a wide variety of acyl-CoA esters. Biochim Biophys Acta. 2000 Apr 12;1484(2-3):117-28.
Here’s an article about how eating breakfast can help to fend-off weight gain in addition to enhancing academic performance.Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
I just finished an article I have been working-on about stress and what it can do to your health. As many of you know, excess stress or stress that isn’t adapted to very well can have many deleterious affects on your body and health. Click on the following link for more info.
Enjoy!Yours in Health, Tim Irving DC, MS, LMT, CKTP, GSTM cert, Nutritionist, Hypnotherapist Optimum Function: 819 SE Morrison St. ste 215, Portland, OR, 97214 Optimum Function = Optimum Health
Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Well, it’s been a while since my last post; there are a few things in the works and some obligations that I am tending to. Anyone that has had a conversation with me about weight loss or weight gain knows that I like to simpify it into energy balance. If you have a negative energy balance…..you lose weight; positive energy balance…. you gain weight.
Well, Dr. Berardi and the team at Precision Nutrition has once again written an article that explains this as good, if not better than I can. Click on the following link for more info: Precision Nutrition Article: Simplifying weight loss and weight gain
Would you like to learn more about how to participate in the Precision Nutrition program in Portland, OR? Do you want to learn how to lose weight, improve your health and provide you more energy through a diet of real food? Click on the following link for more info: Portland, Oregon, Precision Nutrition Program at Optimum Function
Please leave any comments on this blog or email info@OptFunction.com for more info or to talk about this topic and more.Yours in Health Tim Irving DC, LMT, MScan. CKTP, Nutritionist Optimum Function: Portland, OR, 97214 Optimum Function = Optimum Health
Chiropractic, Nutrition, Functional Medicine, Hypnotherapy, Functional Movement, Graston, Cold Laser, Kinesiotape, Body fat testingYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
“Citizen’s Petition” to Disallow Weight Loss Claims for Dietary Supplements Was Actually Filed, in Part, by a Large Pharmaceutical Company
First-off, I want to state my position on this. I think many, if not most of the products that claim weight loss benefits are bogus and/or overstated. I also think that attempting to lose weight by using these products without first increasing the amount of calories you burn everyday while simultaneously decreasing the amount of calories you eat is a “recipe” for long-term failure. My patients know that real food and lifestyle changes are always my first line of treatment. Supplements, when needed can help but this is not my primary avenue of nutritional treatment.
That being said, I also think it is ridiculous that a petition entitled the “Citizen’s Petition” was filed, not by concerned citizens but a large pharmaceutical company a gross misrepresentation. The title sounds very grass-roots but this is deceiving.
The “Citizen’s Petition” was filed, on April 17, 2008. But not by a bunch of concerned American citizens; Rather, it was filed in part, by GlaxoSmithKline (GSK) one of the world’s leading pharmaceutical companies. The “Citizen’s Petition” requests that the FDA now classify weight loss claims as “disease claims” effectively requiring all nutritional supplements that have any effect on metabolism or weight to be treated as drugs and regulated similarly.
The petition was also filed on behalf of the “wonderful and, altruistic” (sarcasm) American Dietetic Association (ADA), which was given a substantial financial grant as a reward for its participation.
Hmmm, no conflict of interest here; I can’t understand why any association or otherwise would back a petition that they are getting rewarded monetarily to do so…..yes, I am being sarcastic.
GSK is the manufacturer of Alli, a diluted over-the-counter version of the weight loss drug Orlistat (Xenical) which even at full strength did not do what it claimed to. GSK spent over 150 million dollars marketing Alli the first year it came out. Largely due to this marketing campaign, Alli is generating cumulative sales of about 315 million dollars so far.
The GSK/ADA petition claims that dietary supplements are ineffective in treating overweight conditions. The language of the argument is vague and attempts to twist and turn to apparently muddle-up its meaning. For example: “Petitioners are not asking FDA to conclude that the state of being overweight is a disease; petitioners are requesting FDA to restrict weight loss claims because they purport to treat an unhealthy condition that is a risk factor for disease- not the disease itself”. (Crystal clear)
Here’s my opinion: the pharmaceutical companies don’t want any competition from natural products and will use any lobbying they can to influence regulatory agencies to use their collective power to keep the competition off the market. This, in and of itself is not “bad” but it may set a horrible presidence where the pharmaceutical companies now hold the “key” to any substance that can help and disease or risk-factor for disease. Great…..are they going to ban daily exercise….how about vegetables?
The “Citizens Petition” filed by one of the biggest pharmaceutical companies in addition to the ADA, disguises itself by making it seem like its primary goal is to protect your health; while in actuality, the primary goal is to protecting their turf.
If you would like to experience one-on-one, personalized nutrition and healthcare, feel free to email me at info@OptFunction.com or call 503-866-9739
Yours in Health,
Dr. Tim Irving DC, LMT
819 SE Morrison St. Suite 230
Portland, Oregon, USA, 97214
www.FunctionalDetox.comYours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Another study touting the benefits of proper vitamin D levels suggests a link between low levels of vitamin D and cardiac risk has been published. This study shows that vitamin-D deficiency is associated with both cardiovascular mortality and all-cause mortality.
The study was published in the June 23, 2008 issue of the Archives of Internal Medicine and conducted by a group led by Dr Harald Dobnig (Medical University of Graz, Austria).
The researchers note that an estimated 50% to 60% of people do not have satisfactory vitamin-D levels, and this is probably related to factors such as urbanization, demographic shifts, decreased outdoor activity, air pollution and global dimming, and decreases in the cutaneous production of vitamin D with age.
The minimum optimal serum level of 25-hydroxyvitamin D that I want to see in patients is 50 ng/mL, and levels lower than this are may bey related to compromised bone-mineral density, falls, and fractures and more recently levels lower than this have been linked to cancer and immune dysfunction, as well as cardiovascular disease, hypertension, and metabolic syndrome.
The researchers point out that recent studies have shown an association of low 25-hydroxyvitamin-D levels with important cardiovascular risk factors, supporting previous findings that demonstrated positive effects of vitamin D and its analogs on cardiovascular system health. “Together, these findings strongly suggest that 25-hydroxyvitamin D has beneficial effects, some involving the cardiovascular system, that are independent of calcium metabolism,” they comment.
To find out more about your vitamin D levels, please contact me at info@OptFunction.com or call 503-866-9739; vitamin D levels can be easily tested by a simple blood chemistry test for $45.Yours in Health, Dr. Tim Irving Optimum Function 819 SE Morrison St. Suite 230 Portland, Oregon, USA, 97214 www.OptFunction.com www.YourOptimumNutrition.com
- Dobnig H, Pilz S, Scharnagl H, et al. Independent association of low serum 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D levels with all-cause and cardiovascular mortality. Arch Intern Med 2008; 168:1340-1349.
Well, being somewhat of a technology geek and seeing that the iphone’s touch screen will help simplify some of the processes in my clinic, I went out and purchased a 3G iphone on July 11th. I woke up at 5am, had some coffee then headed out to the AT&T store near my house. I was about the 25th person in line; I was fine with this but it was a CHILLY Portland morning. I made some friends, only a couple of people became a little aggressive but nothing came of their aggressiveness. In fact, one of the angry people in line was actually a person from craigslist getting paid to stand in line for someone…..I guess he was just doing his job.
To cut to the point of this blog; I was searching through the new iphone/ipod touch applications and found “Steps”. This is a program that utilizes the movement sensors in the iphone as a pedometer. It uses the data from the motion sensors to tell you how many steps you have taken. Now, some of you may be aware that there is a 10,000 steps movement going on around the world; it is a great and simple movement that encourages people to increase the number of steps they take per day to 10,000. The average person takes between 5000-7000 steps per day. Sedentary individuals may get as few as 2000-3000. By using a pedometer…..or more important to this blog, your iphone, to measure your daily steps. By using this information you can gradually increase the number of steps you take to finally reach 10,000; studies have shown that this will help you lose weight, feel better and even decrease your risk of having cardiovascular disease.
Portland’s a GREAT city for this program and I am in the process of writing a brief but informative booklet about how to do it properly. Feel free to email firstname.lastname@example.org or call 503-866-9739 for more info. For those of you who would participate but have knee, ankle, hip or back pain, call to schedule an appointment with me and I can tell you if the tools I have can help you live pain-free and function optimally.
Remember, Optimum Function = Optimum HealthDr. Tim Irving DC, LMT, Nutritionist Optimum Function 819 SE Morrison St. Suite 230 Portland, Oregon, 97214 www.OptFunction.com www.FunctionalDetox.com www.YourOptimumNutrition.com Soon: www.10GrandSteps.com Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
The most widely sold pharmaceutical drugs in the USA are cholesterol-Lowering drugs AKA, statins. In recent years, statins drugs sales accounted for a large monetary yield, over 12 billion dollars! (Click Here to read an article I wrote about this)Yours in Health, Dr. Tim Irving Optimum Function Portland, Oregon www.OptFunction.com www.FunctionalDetox.com www.YourOptimumNutrition.com Yours in Health,Tim Irving DC, MS, LMTOptimum Function: 819 SE Morrison St. ste. 215, Portland, OR, 97215Optimum Function = Optimum Health
Just 30 days of eating fast food combined with minimal exercise (walking less than 5000 steps in a day, the average person takes between 5000-7000 steps per day) is all it takes to impair liver function. The Liver is the “Master Chemist” of your body. Scientists reported this disturbing information in a study published in Gut, a peer review journal for health professionals and researchers in gastroenterology and hepatology. This information comes at a time when we are all a little strapped for money and fast food is convenient and inexpensive. To those of us in the healthcare and especially nutrition industry, this information comes as no surprise. I personally have seen a few cases of NASH (non-alcoholic steatohepatitis); in the past, this liver condition was only seen in alcoholics.
In the study, the researchers took 18 healthy people (12 men, 6 women; known as the intervention group) and a matched control group (individuals who did not eat fast food and who walked more than 5000 steps per day). The subjects in the intervention group ate at least two meals at popular fast food restaurants each day and restricted their physical activity to not more than 5000 steps per day. Their mission was to increase their body weight by 5 – 15% by doubling their normal daily caloric intake and adopting a sedentary lifestyle for four weeks.
In order to monitor liver function, blood samples were taken at the beginning of the study and at regular intervals thereafter. One way to identify liver damage is to measure alanine aminotransferase (ALT), an enzyme in the liver. After only a single week on the fast food diet, ALT levels in the intervention group began to climb. ALT is not the only blood chemistry marker for liver function but it is the most specific in a baseline blood chemistry panel.
By the end of the four weeks, seventeen of the eighteen subjects had met their goal of increasing their body weight by 5 – 15%, with 5 of the eighteen subjects reaching the 15% mark. Thirteen of the study participants developed pathological ALT, which was evident in most subjects after the first week. Those in the control group did not experience any such increases.
It doesn’t take a genius to see that a sedentary lifestyle of fast food gluttony will rapidly lead to ill health. According to a Saint Louis University press release, it may be possible to reverse liver damage caused by such a lifestyle. The way to undo the damage to the liver and other vital organs is to adopt a healthy lifestyle and stop eating fast foods.
Brent Tetri, M.D., a professor of internal medicine at the Saint Louis University Liver Center and expert on non-alcoholic fatty liver disease, conducted a similar experiment using mice. “There’s strong evidence now that a fast-food type of diet — high in fat and sugar, the kind of diet many Americans subsist on — can cause significant damage to your liver and have extremely serious consequences for your health,” he explains. “The good news,” he continues, “is that most people can undo this damage if they change their diet and they keep physically active. If they don’t, however, they are asking for trouble.”
In the study conducted by Dr. Tetri, mice were given a diet that was 40% fat and loaded with high-fructose corn syrup, a sweetener commonly found in sodas, juices, and bottled sauces and dressings. The mice were also kept sedentary, emulating the lifestyle of many Americans. After four weeks, the mice displayed an increase in liver enzymes and the onset of glucose intolerance, known to be a marker for type II diabetes.
Dr. Tetri points out that while not all fast food necessarily causes liver damage, the problem is a diet containing too many calories with too much fat and sugar (typical in fast food meals consisting of burgers, fries and sodas). Tetri adds, “The fact we’re starting to see kids with liver disease should really be a wake-up call for anyone eating a diet high in fat and sugar and who’s not physically active.” He offers some encouragement to fast food junkies: “Even for those people with the worst kind of diets, it’s not too late to start exercising and eating right.”
If you’d like to have a very comprehensive blood chemistry panel run and evaluated using both the laboratory reference ranges and my optimal health reference ranges, or if you’d like more information on the 10,000 steps movement, call 503-866-9739 to schedule an appointment or email email@example.com.
Yours In Health,Dr. Tim Irving DC, LMT, NutritionistOptimum Function819 SE Morrison St. Suite 230Portland, Oregon, 97214www.OptFunction.comwww.FunctionalDetox.comwww.YourOptimumNutrition.com