Soccer as play and exercise: Resistance and endurance training at the same time

Several sports activities mix three essential aspects that make them outstanding health and fitness selections: perform, resistance physical exercise, and endurance physical exercise all at the exact same time. Soccer is a single of people athletics. Its recognition is growing, even in the US! The 2010 FIFA World Cup, currently beneath way in South Africa, is a testament to that. It assists that the US team experienced and did nicely in its very first game against England.

Pelé is virtually 70 several years aged in the photo beneath, from Wikipedia. He is commonly regarded as the finest soccer participant of all time. But not by Argentineans, who will inform you that Pelé is probably the second best soccer participant of all time, soon after Maradona.

Even even though Brazil is not a monarchy, Pelé is acknowledged there as basically “The King”. How significant are Brazilians about this? Properly, consider this. Fernando Henrique Cardoso was one particular of the most common presidents of Brazil. He was quite intelligent he appointed Pelé to his cabinet. But when Cardoso had a disagreement with Pelé he was broadly chastised in Brazil for disrespecting “The King”, and was compelled to publicly apologize or blow his political career!

Arguably soccer is a quite great choice of play activity to be used in blend with resistance exercise. When employed by yourself it is very likely to direct to much much more lower- than upper-entire body muscle improvement. Not like prior to the 1970s, most soccer gamers these days use complete human body resistance physical exercise as element of their instruction. Nonetheless, you usually see very developed leg muscles and relatively slender higher bodies.

What leads to leg muscle achieve are the sprints. Interestingly, it is the eccentric component of the sprints that include the most muscle, by triggering the most muscle hurt. That is, it not the acceleration, but the deceleration period that qualified prospects to the premier gains in leg muscle mass.

This eccentric section effect is real for practically all sorts of anaerobic physical exercise, and a effectively acknowledged fact amid bodybuilders and exercising physiologists (see, e.g., Wilmore et al., 2007 full reference at the stop of the publish). For illustration, it is not the lifting, but the decreasing of the bar in the chest push, which qualified prospects to the most muscle mass achieve.

Like a lot of sports activities practiced at high levels of competition, specialist soccer can direct to severe accidents. So can non-expert, but highly aggressive enjoy. Typical regions of damage are the ankles and the knees. See Mandelbaum & Putukian (1999) for a discussion of possible kinds of health issues related with soccer it focuses on females, but is broad enough to serve as a standard reference. The entire reference and url to the report are presented under.

References:

Mandelbaum, B.R., & Putukian, M. (1999). Healthcare concerns and specificities in feminine soccer gamers. Science & Sports, fourteen(five), 254-260.

Wilmore, J.H., Costill, D.L., & Kenney, W.L. (2007). Physiology of sport and workout. Champaign, IL: Human Kinetics.

Title: Soccer as play and exercise: Resistance and endurance training at the same time
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Posted by: Admin Updated at: 2:45 AM

The China Study II: Fruit consumption and mortality

I ran a number of analyses on the results of fruit usage on mortality on the China Examine II dataset using WarpPLS. For other China Research analyses, a lot of using WarpPLS as effectively as HCE, click below.

The final results are pretty very clear – fruit intake has no important result on mortality.

The bar charts determine beneath displays what looks to be a slight downward trend in mortality, in the 35-sixty nine and 70-seventy nine age ranges, apparently owing to fruit use.

As it turns out, that slight development may be thanks to one thing else: in the China Study II dataset, fruit intake is positively associated with the two animal protein and fat intake. And, as we have observed from previous analyses (e.g., this a single), the latter two appear to be protective.

So, if you like to eat fruit, possibly you must also make certain that you try to eat animal protein and excess fat as nicely.

Title: The China Study II: Fruit consumption and mortality
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Posted by: Admin Updated at: 9:38 PM

Finding your sweet spot for muscle gain with HCE

var citeN= In purchase to obtain muscle acquire, a single has to frequently hit the “supercompensation” window, which is a fleeting time period of time taking place at some stage in the muscle recovery period soon after an powerful anaerobic exercise session. The determine below, from Vladimir Zatsiorsky’s and William Kraemer’s outstanding ebook Science and Exercise of Strength Education (citeN=citeN+1document.compose(Number(citeN)) ) provides an illustration of the supercompensation thought. Supercompensation is lined in far more depth in a previous put up (citeN=citeN+1document.publish(Amount(citeN)) ).

Striving to strike the supercompensation window is a common denominator amongst HealthCorrelator for Excel (HCE) users who utilize the computer software (citeN=citeN+1document.write(Variety(citeN)) ) to maximize muscle mass gain. (That is, among those who know and subscribe to the theory of supercompensation.) This publish outlines what I feel is a very good way of undertaking that even though staying away from some pitfalls. The information utilized in the case in point that follows has been produced by me, and is based mostly on a actual scenario. I disguised the information, simplified it, included error etc. to make the underlying technique comparatively effortless to realize, and so that the information are not able to be traced back again to its “real case” consumer (for privateness).

Let us presume that John Doe is an intermediate fat education practitioner. That is, he has previously long gone by means of the commencing phase the place most gains occur from neural adaptation. For him, new gains in energy are a reflection of gains in muscle mass mass. The table below summarizes the info John acquired when he made the decision to differ the pursuing variables in get to see what consequences they have on his capacity to boost the fat with which he executed the deadlift (citeN=citeN+1document.write(Quantity(citeN)) ) in successive exercise periods:
    - Amount of rest times in among physical exercise sessions (“Days of rest”).
    - The volume of weight he utilized in each and every deadlift session (“Deadlift weight”).
    - The volume of fat he was capable to insert to the bar each session (“Delta weight”).
    - The quantity of deadlift sets and reps (“Deadlift sets” and “Deadlift reps”, respectively).
    - The complete workout quantity in each session (“Deadlift volume”). This was calculated as follows: “Deadlift weight” x “Deadlift sets” x “Deadlift reps”.

John’s capacity to enhance the bodyweight with which he performed the deadlift in every single session is calculated as “Delta weight”. That was his primary variable of desire. This may possibly not seem like an excellent option at initial glance, as arguably “Deadlift volume” is a greater measure of overall effort and therefore actual muscle mass achieve. The actuality is that this does not subject considerably in his situation, since: John had prolonged relaxation durations inside of sets, of close to 5 minutes and he manufactured certain to increase the weight in every single successive session as before long as he felt he could, and by as considerably as he could, as a result in no way carrying out a lot more than 24 reps. If you think that the quantity of reps employed by John is as well large, get a seem at a put up in which I speak about Doug Miller and his ideas on fat education (citeN=citeN+1document.write(Variety(citeN)) ).

Underneath are three figures, with outputs from HCE: a desk showing the coefficients of association between “Delta weight” and the other variables, and two graphs displaying the variation of “Delta weight” in opposition to “Deadlift volume” and “Days of rest”. As you can see, practically nothing appears to be influencing “Delta weight” strongly ample to achieve the .six degree that I suggest as the threshold for a “real effect” to be used in HCE analyses. There are two choices listed here: it is what it seems it is, that is, none of the variables influence “Delta weight” or there are effects, but they do not present up in the associations table (as associations equal to or better than .6) simply because of nonlinearity.

The graph of “Delta weight” from “Deadlift volume” is all above the location, suggesting a absence of affiliation. This is accurate for the other variables as nicely, except “Days of rest” the very last graph above. That graph, of “Delta weight” in opposition to “Days of rest”, indicates the existence of a nonlinear association with the form of an inverted J curve. This sort of affiliation is pretty common. In this case, it appears that “Delta weight” is maximized in the 6-seven assortment of “Days of rest”. Nonetheless, even different issues almost randomly, John attained a reliable achieve above the time period. That was a 33 p.c achieve from the baseline “Deadlift weight”, a achieve calculated as: (285-215)/215.

HCE, not like WarpPLS (citeN=citeN+1document.create(Quantity(citeN)) ), does not get nonlinear interactions into thought in the estimation of coefficients of affiliation. In get to learn nonlinear associations, end users have to examine the graphs created by HCE, as John did. Primarily based on his inspection, John made the decision to alterations factors a bit, now doing work out on the correct side of the J curve, with six or a lot more “Days of rest”. That was tough for John at first, as he was addicted to performing exercises at a a lot greater frequency but following a even though he turned a “minimalist”, even making an attempt really long relaxation durations.

Beneath are 4 figures. The 1st is a desk summarizing the information John acquired for his next demo. The other 3 are outputs from HCE, analogous to people acquired in the initial demo: a desk exhibiting the coefficients of affiliation among “Delta weight” and the other variables, two graphs (side-by-side) displaying “Delta weight” in opposition to “Deadlift sets” and “Deadlift reps”, and 1 graph of “Delta weight” in opposition to “Days of rest”. As you can see, “Days of rest” now influences “Delta weight” extremely strongly. The corresponding affiliation is a quite higher -.981! The unfavorable signal indicates that “Delta weight” decreases as “Days of rest” improve. This does NOT imply that rest is not crucial remember, John is now running on the correct side of the J curve, with 6 or far more “Days of rest”.

The final graph over implies that taking 12 or far more “Days of rest” shifted items toward the conclude of the supercompensation window, in simple fact positioning John almost exterior of that window at thirteen “Days of rest”. Even so, there was no loss of energy, and hence possibly no muscle mass reduction. Loss of strength would be suggested by a damaging “Delta weight”, which did not take place (the “Delta weight” went down to zero, at thirteen “Days of rest”). The two graphs demonstrated facet-by-side suggest that 2 “Deadlift sets” look to work just as effectively for John as three or four, and that “Deadlift reps” in the 18-24 assortment also operate properly for John.

In this 2nd trial, John reached a greater achieve more than a comparable time period of time than in the first trial. That was a 36 % achieve from the baseline “Deadlift weight”, a achieve calculated as: (355-260)/260. John started out with a decrease baseline than in the stop of the 1st trial interval, possibly because of to detraining, but attained a closing “Deadlift weight” that was most likely quite near to his maximum possible (at the reps employed). Simply because of this, the 36 p.c gain in the period of time is a good deal more remarkable than it appears, as it took place towards the conclude of a saturation curve (e.g., the significantly correct conclude of a logarithmic curve).

One crucial issue to keep in thoughts is that if an HCE user identifies a nonlinear romantic relationship of the J-curve sort by inspecting the graphs like John did, in even more analyses the emphasis need to be on the appropriate or left side of the curve by either: splitting the dataset into two, and managing a separate analysis for each new dataset or managing a new trial, now sticking with a assortment of variation on the correct or left facet of the curve, as John did. The cause is that nonlinear interactions have a tendency to distort the linear coefficients calculated by HCE, hiding a real connection between two variables.

This is a really simplified instance. Most significant bodybuilders will evaluate variants in a amount of variables at the identical time, for a variety of various exercise types and formats, and for longer durations. That is, their “HealthData” sheet in HCE will be a whole lot far more complex. They will also have several circumstances of HCE running on their personal computer. HCE is a collection of sheets and code that can be copied, and saved with different names. The default is “HCE_1_.xls” or “HCE_one_.xlsm”, relying on which edition you are utilizing. Every single new occasion of HCE may possibly have a various dataset for evaluation, stored in the “HealthData” sheet.

It is strongly advisable that you hold your data in a separate established of sheets, as a backup. That is, do not retailer all your information in the “HealthData” sheets in distinct HCE situations. Also, when you copy your data into the “HealthData” sheet in HCE, copy only the values and formats, and NOT the formulas. If you duplicate the formulas, you might end up possessing some troubles, as some of the cells in the “HealthData” sheet will not be storing values. I also recommend storing values for other kinds variables, notably perception-primarily based variables.

Examples of notion-dependent variables are: “Perceived stress”, “Perceived delayed onset muscle mass soreness (DOMS)”, and “Perceived non-DOMS pain”. These can be answered on Likert-variety scales, these kinds of as scales going from one (very strongly disagree) to 7 (quite strongly concur) in response to self-well prepared question-statements like “I really feel stressed out” (for “Perceived stress”). If you find that a variable like “Perceived non-DOMS pain” is connected with doing work out at a particular quantity selection, that might assist you avoid significant harm in the potential, as non-DOMS discomfort is not a very good indicator (citeN=citeN+1document.create(Number(citeN)) ). You also may possibly discover that doing work out in the volume selection that is related with non-DOMS pain adds nothing in conditions of muscle gain.

Generally speaking, I think that several men and women will uncover out that their sweet place for muscle obtain includes significantly less recurrent physical exercise at decrease volumes than they feel. Still, every single individual is exclusive there is no 1 fairly like John. The relationship in between “Delta weight” and “Days of rest” differs from person to person primarily based on age older individuals typically demand a lot more relaxation. It also varies based mostly on whether or not the person is dieting or not much less food ingestion qualified prospects to more time restoration intervals. Girls will almost certainly see seen decrease-human body muscle mass gain, but extremely tiny noticeable higher-human body muscle mass achieve (in the absence of steroid use), even as they encounter upper-physique strength gains. Other variables of curiosity for each guys and ladies may be physique weight, body fat percentage, and perceived muscle mass tone.

Title: Finding your sweet spot for muscle gain with HCE
Rating: 910109 user reviews.

Posted by: Admin Updated at: 9:02 AM

We share an ancestor who probably lived no more than 640 years ago

This submit has been revised and re-revealed. The first feedback are preserved underneath. Usually this is done with posts that attract many visits at the time they are released, and whose subjects turn into especially pertinent or require to be re-addressed at a later on day.

Title: We share an ancestor who probably lived no more than 640 years ago
Rating: 910109 user reviews.

Posted by: Admin Updated at: 6:44 AM

Blood glucose variations in normal individuals: A chaotic mess

I love figures. But figures is the science that will inform you that every particular person in a group of twenty men and women ate fifty percent a hen for every 7 days over six months, till you recognize that 10 died because they ate nothing at all whilst the other ten ate a complete rooster each and every 7 days.

Statistics is the science that will inform you that there is an “association” among these two variables: my weight from 1 to twenty many years of age, and the value of gasoline throughout that time period. These two variables are without a doubt hugely correlated, by neither has influenced the other in any way.

This is why I typically like to see the fundamental figures when I am informed that this kind of and these kinds of wellness measure on regular is this or that, or that this or that illness is associated with elevated usage of what ever. Statistical benefits must be interpreted very carefully. Lying with stats is really simple.

A situation in point is that of blood glucose versions among normal individuals. Attempt plotting them on graphs. What do you see? A chaotic mess, even when the individuals are pre-screened to exclude anyone with blood glucose abnormalities that would even hint at pre-diabetic issues. You see wild fluctuations that, even though not likely up to stages like 200 mg/dl, are a lot considerably less predictable than many men and women are instructed they need to be.

Blood glucose ranges are affected by so numerous aspects (Elliott & Elliott, 2009) that I would be shocked if they have been as smooth as individuals in graphs that are often used to show how blood glucose is supposed to range in wholesome folks. Frequently we see a flat line up right up until the time of a food, when the line curves up swiftly and then goes down quickly. It typically peaks at about a hundred and forty mg/dl, dropping well under a hundred and twenty mg/dl soon after 2 hours.

Individuals clean graphs are usually received by way of algorithms that have statistical strategies at their main. The algorithms are designed to create a smooth representations of scattered or disorganized data factors. A small little bit like the algorithms in software program equipment that plot very best-fit regression curves passing by way of scattered factors (e.g., warppls.com).

The photo underneath (click on on it to enlarge) is from a 2006 symposium presentation by Prof. J.S. Christiansen, who is a commonly cited diabetic issues researcher. The complete presentation is accessible from: www.diabetic issues-symposium.org. It displays the blood glucose variations of 21 youthful and standard individuals, dependent on info gathered over a period of two days. Every single specific is represented by a distinct coloration. The details on each curve are really averages of two blood glucose measurements the authentic measurements on their own fluctuate even far more chaotically.

As you can see from the photo previously mentioned, each personal has a exclusive set of responses to principal foods, which are represented by the three major blood glucose peaks. General, blood glucose levels vary from about 50 to one hundred seventy mg/dl, and in many instances continue being earlier mentioned a hundred and twenty mg/dl after two hrs given that a big food. They vary relatively chaotically during the evening as well, usually getting up to all around a hundred and ten mg/dl.

And these are only 21 folks, not a hundred or a thousand. Yet again, these people were all standard (i.e., normoglycemic, in healthcare research parlance), with an regular glycated hemoglobin (HbA1c) of 5 per cent, and a selection of variation of HbA1c of four.three to five.four per cent.

We can safely and securely suppose that these men and women ended up not on a minimal carbohydrate diet program. The spikes in blood glucose soon after foods propose that they were ingesting meals loaded with refined carbohydrates and/or sugars, notably for breakfast. So, we can also properly assume that they ended up relatively "desensitized" (in phrases of glucose reaction) to individuals varieties of food items. A person who experienced been on a low carbohydrate diet for a while, and who would hence be much more delicate, would have had even wilder blood glucose variations in response to the identical meals.

Several men and women evaluate their glucose ranges throughout the day with moveable glucometers, and really a couple of are very likely to self-diagnose as pre-diabetics when they see anything that they consider is a “red flag”. Examples are a blood glucose level peaking at a hundred sixty five mg/dl, or remaining above one hundred twenty mg/dl right after 2 hours passed considering that a food. One more illustration is a amount of a hundred and ten mg/dl when they wake up quite early to go to perform, following a number of hours of fasting.

As you can see from the photograph above, these “red flag” events do take place in youthful normoglycemic men and women.

If seeing “red flags” will help folks remove refined carbs and sugars from their diet plan, then wonderful.

But it might also cause them unneeded persistent stress, and stress can destroy.

Reference:

Elliott, W.H., & Elliott, D.C. (2009). Biochemistry and molecular biology. 4th Version. New York: NY: Oxford College Push.

Title: Blood glucose variations in normal individuals: A chaotic mess
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Posted by: Admin Updated at: 5:29 AM

Lipotoxicity or tired pancreas? Abnormal fat metabolism as a possible precondition for type 2 diabetes

The term “diabetes” is used to describe a wide range of diseases of glucose metabolism; diseases with a wide range of causes. The diseases include type 1 and type 2 diabetes, type 2 ketosis-prone diabetes (which I know exists thanks to Michael Barker’s blog), gestational diabetes, various MODY types, and various pancreatic disorders. The possible causes include genetic defects (or adaptations to very different past environments), autoimmune responses, exposure to environmental toxins, as well as viral and bacterial infections; in addition to obesity, and various other apparently unrelated factors, such as excessive growth hormone production.

Type 2 diabetes and the “tired pancreas” theory

Type 2 diabetes is the one most commonly associated with the metabolic syndrome, which is characterized by middle-age central obesity, and the “diseases of civilization” brought up by Neolithic inventions. Evidence is mounting that a Neolithic diet and lifestyle play a key role in the development of the metabolic syndrome. In terms of diet, major suspects are engineered foods rich in refined carbohydrates and refined sugars. In this context, one widely touted idea is that the constant insulin spikes caused by consumption of those foods lead the pancreas (figure below from Wikipedia) to get “tired” over time, losing its ability to produce insulin. The onset of insulin resistance mediates this effect.

Empirical evidence against the “tired pancreas” theory

This “tired pancreas” theory, which refers primarily to the insulin-secreting beta-cells in the pancreas, conflicts with a lot of empirical evidence. It is inconsistent with the existence of isolated semi/full hunter-gatherer groups (e.g., the Kitavans) that consume large amounts of natural (i.e., unrefined) foods rich in easily digestible carbohydrates from tubers and fruits, which cause insulin spikes. These groups are nevertheless generally free from type 2 diabetes. The “tired pancreas” theory conflicts with the existence of isolated groups in China and Japan (e.g., the Okinawans) whose diets also include a large proportion of natural foods rich in easily digestible carbohydrates, which cause insulin spikes. Yet these groups are generally free from type 2 diabetes.

Humboldt (1995), in his personal narrative of his journey to the “equinoctial regions of the new continent”, states on page 121 about the natives as a group that: "… between twenty and fifty years old, age is not indicate by wrinkling skin, white hair or body decrepitude [among natives]. When you enter a hut is hard to differentiate a father from son …" A large proportion of these natives’ diets included plenty of natural foods rich in easily digestible carbohydrates from tubers and fruits, which cause insulin spikes. Still, there was no sign of any condition that would suggest a prevalence of type 2 diabetes among them.

At this point it is important to note that the insulin spikes caused by natural carbohydrate-rich foods are much less pronounced than the ones caused by refined carbohydrate-rich foods. The reason is that there is a huge gap between the glycemic loads of natural and refined carbohydrate-rich foods, even though the glycemic indices may be quite similar in some cases. Natural carbohydrate-rich foods are not made mostly of carbohydrates. Even an Irish (or white) potato is 75 percent water.

More insulin may lead to abnormal fat metabolism in sedentary people

The more pronounced spikes may lead to abnormal fat metabolism because more body fat is force-stored than it would have been with the less pronounced spikes, and stored body fat is not released just as promptly as it should be to fuel muscle contractions and other metabolic processes. Typically this effect is a minor one on a daily basis, but adds up over time, leading to fairly unnatural patterns of fat metabolism in the long run. This is particularly true for those who lead sedentary lifestyles. As for obesity, nobody gets obese in one day. So the key problem with the more pronounced spikes may not be that the pancreas is getting “tired”, but that body fat metabolism is not normal, which in turn leads to abnormally high or low levels of important body fat-derived hormones (e.g., high levels of leptin and low levels of adiponectin).

One common characteristic of the groups mentioned above is absence of obesity, even though food is abundant and often physical activity is moderate to low. Repeat for emphasis: “… even though food is abundant and often physical activity is moderate to low”. Note that having low levels of activity is not the same as spending the whole day sitting down in a comfortable chair working on a computer. Obviously caloric intake and level of activity among these groups were/are not at the levels that would lead to obesity. How could that be possible? See this post for a possible explanation.

Excessive body fat gain, lipotoxicity, and type 2 diabetes

There are a few theories that implicate the interaction of abnormal fat metabolism with other factors (e.g., genetic factors) in the development of type 2 diabetes. Empirical evidence suggests that this is a reasonable direction of causality. One of these theories is the theory of lipotoxicity.

Several articles have discussed the theory of lipotoxicity. The article by Unger & Zhou (2001) is a widely cited one. The theory seems to be widely based on the comparative study of various genotypes found in rats. Nevertheless, there is mounting evidence suggesting that the underlying mechanisms may be similar in humans. In a nutshell, this theory proposes the following steps in the development of type 2 diabetes:

    (1) Abnormal fat mass gain leads to an abnormal increase in fat-derived hormones, of which leptin is singled out by the theory. Some people seem to be more susceptible than others in this respect, with lower triggering thresholds of fat mass gain. (What leads to exaggerated fat mass gains? The theory does not go into much detail here, but empirical evidence from other studies suggests that major culprits are refined grains and seeds, as well as refined sugars; other major culprits seem to be trans fats, and vegetable oils rich in linoleic acid.)

    (2) Resistance to fat-derived hormones sets in. Again, leptin resistance is singled out as the key here. (This is a bit simplistic. Other fat-derived hormones, like adiponectin, seem to clearly interact with leptin.) Since leptin regulates fatty acid metabolism, the theory argues, leptin resistance is hypothesized to impair fatty acid metabolism.

    (3) Impaired fat metabolism causes fatty acids to “spill over” to tissues other than fat cells, and also causes an abnormal increase in a substance called ceramide in those tissues. These include tissues in the pancreas that house beta-cells, which secrete insulin. In short, body fat should be stored in fat cells (adipocytes), not outside them.

    (4) Initially fatty acid “spill over” to beta-cells enlarges them and makes them become overactive, leading to excessive insulin production in response to carbohydrate-rich foods, and also to insulin resistance. This is the pre-diabetic phase where hypoglycemic episodes happen a few hours following the consumption of carbohydrate-rich foods. Once this stage is reached, several natural carbohydrate-rich foods also become a problem (e.g., potatoes and bananas), in addition to refined carbohydrate-rich foods.

    (5) Abnormal levels of ceramide induce beta-cell apoptosis in the pancreas. This is essentially “death by suicide” of beta cells in the pancreas. What follows is full-blown type 2 diabetes. Insulin production is impaired, leading to very elevated blood glucose levels following the consumption of carbohydrate-rich foods, even if they are unprocessed.

It is widely known that type 2 diabetics have impaired glucose metabolism. What is not so widely known is that usually they also have impaired fatty acid metabolism. For example, consumption of the same fatty meal is likely to lead to significantly more elevated triglyceride levels in type 2 diabetics than non-diabetics, after several hours. This is consistent with the notion that leptin resistance precedes type 2 diabetes, and inconsistent with the “tired pancreas” theory.

Weak and strong points of the theory of lipotoxicity

A weakness of the theory of lipotoxicity is its strong lipophobic tone; at least in the articles that I have read. See, for example, this article by Roger H. Unger in the Journal of the American Medical Association. There is ample evidence that eating a lot of the ultra-demonized saturated fat, per se, is not what makes people obese or type 2 diabetic. Yet overconsumption of trans fats and vegetable oils rich in linoleic acid does seem to be linked with obesity and type 2 diabetes. (So does the consumption of refined grains and seeds, and refined sugars.) The theory of lipotoxicity does not seem to make these distinctions.

In defense of the theory of lipotoxicity, it does not argue that there cannot be thin diabetics. Many type 1 diabetics are thin. Type 2 diabetics can also be thin, even though that is much less common. In certain individuals, the threshold of body fat gain that will precipitate lipotoxicity may be quite low. In others, the same amount of body fat gain (or more) may in fact increase their insulin sensitivity under certain circumstances – e.g., when growth hormone levels are abnormally low.

Autoimmune disorders, perhaps induced by environmental toxins, or toxins found in certain refined foods, may cause the immune system to attack the beta-cells in the pancreas. This may lead to type 1 diabetes if all beta cells are destroyed, or something that can easily be diagnosed as type 2 (or type 1.5) diabetes if only a portion of the cells are destroyed, in a way that does not involve lipotoxicity.

Nor does the theory of lipotoxicity predict that all those who become obese will develop type 2 diabetes. It only suggests that the probability will go up, particularly if other factors are present (e.g., genetic propensity). There are many people who are obese during most of their adult lives and never develop type 2 diabetes. On the other hand, some groups, like Hispanics, tend to develop type 2 diabetes more easily (often even before they reach the obese level). One only has to visit the South Texas region near the Rio Grande border to see this first hand.

What the theory proposes is a new way of understanding the development of type 2 diabetes; a way that seems to make more sense than the “tired pancreas” theory. The theory of lipitoxicity may not be entirely correct. For example, there may be other mechanisms associated with abnormal fat metabolism and consumption of Neolithic foods that cause beta-cell “suicide”, and that have nothing to do with lipotoxicity as proposed by the theory. (At least one fat-derived hormone, tumor necrosis factor-alpha, is associated with abnormal cell apoptosis when abnormally elevated. Levels of this hormone go up immediately after a meal rich in refined carbohydrates.) But the link that it proposes between obesity and type 2 diabetes seems to be right on target.

Implications and thoughts

Some implications and thoughts based on the discussion above are the following. Some are extrapolations based on the discussion in this post combined with those in other posts. At the time of this writing, there were 90 posts on this blog, in addition to many comments. See under "Labels" at the bottom-right area of this blog for a summary of topics addressed. It is hard to ignore things that were brought to light in previous posts.

    - Let us start with a big one: Avoiding natural carbohydrate-rich foods in the absence of compromised glucose metabolism is unnecessary. Those foods do not “tire” the pancreas significantly more than protein-rich foods do. While carbohydrates are not essential macronutrients, protein is. In the absence of carbohydrates, protein will be used by the body to produce glucose to supply the needs of the brain and red blood cells. Protein elicits an insulin response that is comparable to that of natural carbohydrate-rich foods on a gram-adjusted basis (but significantly lower than that of refined carbohydrate-rich foods, like doughnuts and bagels). Usually protein does not lead to a measurable glucose response because glucagon is secreted together with insulin in response to ingestion of protein, preventing hypoglycemia.

    - Abnormal fat gain should be used as a general measure of one’s likelihood of being “headed south” in terms of health. The “fitness” level for men and women shown on the table in this post seem like good targets for body fat percentage. The problem here, of course, is that this is not as easy as it sounds. Attempts at getting lean can lead to poor nutrition and/or starvation. These may make matters worse in some cases, leading to hormonal imbalances and uncontrollable hunger, which will eventually lead to obesity. Poor nutrition may also depress the immune system, making one susceptible to a viral or bacterial  infection that may end up leading to beta-cell destruction and diabetes. A better approach is to place emphasis on eating a variety of natural foods, which are nutritious and satiating, and avoiding refined ones, which are often addictive “empty calories”. Generally fat loss should be slow to be healthy and sustainable.

    - Finally, if glucose metabolism is compromised, one should avoid any foods in quantities that cause an abnormally elevated glucose or insulin response. All one needs is an inexpensive glucose meter to find out what those foods are. The following are indications of abnormally elevated glucose and insulin responses, respectively: an abnormally high glucose level 1 hour after a meal (postprandial hyperglycemia); and an abnormally low glucose level 2 to 4 hours after a meal (reactive hypoglycemia). What is abnormally high or low? Take a look at the peaks and troughs shown on the graph in this post; they should give you an idea. Some insulin resistant people using glucose meters will probably realize that they can still eat several natural carbohydrate-rich foods, but in small quantities, because those foods usually have a low glycemic load (even if their glycemic index is high).

Lucy was a vegetarian and Sapiens an omnivore. We apparently have not evolved to be pure carnivores, even though we can be if the circumstances require. But we absolutely have not evolved to eat many of the refined and industrialized foods available today, not even the ones marketed as “healthy”. Those foods do not make our pancreas “tired”. Among other things, they “mess up” fat metabolism, which may lead to type 2 diabetes through a complex process involving hormones secreted by body fat.

References

Humboldt, A.V. (1995). Personal narrative of a journey to the equinoctial regions of the new continent. New York, NY: Penguin Books.

Unger, R.H., & Zhou, Y.-T. (2001). Lipotoxicity of beta-cells in obesity and in other causes of fatty acid spillover. Diabetes, 50(1), S118-S121.

Title: Lipotoxicity or tired pancreas? Abnormal fat metabolism as a possible precondition for type 2 diabetes
Rating: 910109 user reviews.

Posted by: Admin Updated at: 7:57 PM

Drs. Francisco Cervantes and Marivic Torregosa, and the 2013 Ancestral Health Symposium

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Final 12 months I traveled to South Korea to give displays on nonlinear structural equation modeling and WarpPLS (citeN=citeN+1document.compose(Number(citeN))). These are an superior statistical analysis method and connected computer software device, respectively, which have been utilised thoroughly in this website to evaluate wellness data, notably information associated to the China Research.

I gave a few of presentations at Korea College, which is in Seoul, and a keynote address at a convention in Gwangju, in the south part of the country. So I ended up observing really a whole lot of this lovely place, and conference a lot of individuals. Some of my impressions regarding well being and lifestyle problems want different website posts, which are forthcoming.

A single situation that held me contemplating, as it did when I visited Japan a handful of years ago as effectively, was the evident leanness of the South Koreans, compared with Us citizens, even although you really do not see a lot of emphasis on dieting there. Interestingly, this phenomenon also poses a challenge to a lot of nutritional faculties of thought. For case in point, usage of large-glycemic-index carbohydrates would seem to be fairly high in South Korea.

The relative leanness of South Koreans is most likely because of to a mixture of aspects. A significant a single, it looks, is often overlooked. It is related to epigenetics. This time period, “epigenetics”, is often assigned various meanings dependent on the context in which it is employed. Right here it is used to refer to innate predispositions that don’t have a primarily genetic foundation.

Epigenetic phenomena frequently give the impact that obtained attributes can be inherited, and are usually, and misguidedly, utilized as examples in help of a idea usually linked with Jean-Baptiste Pierre Antoine de Monet, greater recognized as Lamarck.

A basic illustration of epigenetics, in this context, is that of a mother with kind II diabetic issues giving start to a kid that will develop variety II diabetic issues at a youthful age. Usually variety II diabetic issues develops in grown ups, but its incidence in children has been growing lately, particularly in specific areas. And I feel that this traditional illustration is in component related to the general leanness of South Koreans and of men and women in other cultures where adoption of very industrialized meals has been comparatively gradual.

In other words, I believe that it is achievable that a significant defense in South Korea, as well as in Japan and other nations around the world, is the cultural resistance, specifically amongst more mature generations, in opposition to adopting present day diets and life that deviate from their traditional kinds.

This delivers me to Drs. Francisco Cervantes and Marivic Torregosa (pictured under). Dr. Cervantes is the Chief Director of Laredo Pediatrics and Neonatology, a pediatrician who analyzed and practiced in a range of spots, such as Mexico, New Jersey, and Texas. Dr. Torregosa is a colleague of mine, a higher education professor and nurse practitioner in Laredo, with a Ph.D. in nursing and a analysis interest in little one weight problems.



As it turns out, Laredo, a town in Southwestern Texas in close proximity to the border with Mexico, looks like the opposite of South Korea in conditions of health, and this may well be relevant to epigenetics. This offers an tremendous prospect for investigation, and for helping individuals who really want aid.

In Laredo, as effectively as in other locations in which insulin resistance and sort II diabetes are rampant, there is a great offer of variation in well being. There are extremely healthier individuals in Laredo, and quite ill kinds. This excellent deal of variation is quite valuable in the identification of causative elements through superior statistical analyses. Absence of variation tends to have the opposite impact, often “hiding” causative outcomes.

Drs. Cervantes, Torregosa, and I experienced a presentation recognized for the 2013 Ancestral Health Symposium (citeN=citeN+1document.publish(Variety(citeN))). It is titled “Gallbladder Disease in Kids: Separating Myths from Facts”. It is fully based on knowledge gathered and analyzed by Dr. Cervantes, who is very well-informed about stats. Under is the summary.

Cholesterol’s primary position in the physique is to serve as raw materials for bile acids the conversion of cholesterol to bile acids by the liver accounts for around 70 per cent of the daily disposal of cholesterol. Bile acids are then saved in the gallbladder and secreted to help in the digestion of dietary body fat. It is frequently considered that higher cholesterol levels cause gallbladder condition. In this presentation, we will talk about numerous aspects of gallbladder disease, with a focus on young children. The presentation will be dependent on data from 2116 clients of the Laredo Pediatrics & Neonatology. The sufferers, 1041 boys and 1075 girls, are mainly initial era American-born children of Hispanic descent a team at very substantial chance of building gallbladder disease. This presentation will dispel a number of myths, and lay out a case for a strong affiliation between gallbladder disease and abnormally substantial body excess fat amounts. Gallbladder ailment appears to be mostly preventable in young children via diet plan and life-style modifications, some of which will be reviewed in the course of the presentation.

A lot of folks look to be unaware of the reality that cholesterol manufacturing and disposal are strongly related with secretion of bile acids. Most of the body's cholesterol is utilised to generate bile acids, which are reabsorbed from the intestine, in a cyclical approach. This is the cause driving the use of "bile acid sequestrants" to decrease cholesterol levels.

The focus on gallbladder illness in the presentation comes from an interest by Dr. Cervantes, primarily based on his many many years of clinical expertise, in employing gallbladder disease markers to identify and stop other situations, which includes many conditions associated with what we refer to as conditions of affluence or civilization.

Dr. Cervantes is exclusive amid scientific practitioners in that he spends a whole lot of time analyzing information from his sufferers. His knowledge of info analyses methods rivals that of a lot of skilled scientists I know. And he does that at his possess expenditure, some thing that most medical practitioners are unwilling to do. Dr. Cervantes and I will be co-authoring blog posts listed here in the future.

Title: Drs. Francisco Cervantes and Marivic Torregosa, and the 2013 Ancestral Health Symposium
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