After analysing 20 trials, including a total of 1,415 subjects, it was found that green tea catechins (doses ranging from 145 to 3,000 mg/d) reduced total cholesterol and LDL (“bad”) cholesterol compared to controls. These effects could be found after supplementation periods of 3-24 weeks , although no significant changes in HDL cholesterol or triglycerides were found.

If you’re good/bad cholesterol ratio is improved, then fat loss is made more efficient and the risk of cardiovascular disease decreases. Fancy a cuppa?

http://www.yoursportsnutrition.com/goals/fat-loss/egcg-green-tea-extract-400-mg-90-vcaps.html

“Green tea catechins decrease total and low-density lipoprotein cholesterol: a systematic review and meta-analysis,” Kim A, Chiu A, et al, J Am Diet Assoc, 2011 Nov; 111(11): 1720-9. (Address: University of Connecticut School of Pharmacy, Hartford, CT, USA).

Volunteers were randomized to take either the multi-nutrient supplement or a placebo for 28 days before 1 week “wash-out” and repeating the trial on the alternative intervention.

The supplement was a combination of B-vitamins, essential for protein synthesis, anabolic amino-acids, and herbal antioxidants. It contained vitamin B5 (20mg), B6 (6mg), folic acid (.4mg), B12 (.25mg), taurine (500mg), 1-leucine (2,000mg), isoleucine (500mg), valine (500mg), Cat’s Claw (uncaria tomentosa, 100mg), quercetin (100mg), green tea (50mg), and grape extract (25mg).

The results in a study are only as good as the measures employed, and some caution must be employed in interpreting these results which were mainly subjective reports of how the volunteers felt. The researchers found increased energy levels in both men and women, as well as benefits to joint pain, by men but not women.

Women, but not men, experienced improvements in both anxiety levels and balance.

However, in combination with more subjective measures, improved inflammatory status was shown by biochemical markers of inflammatory markers (IL6) while and strength, and power improved in men. This study suggests that a multi-nutrient supplement may help middle-aged individuals maintain physical health and an active lifestyle.

Dunn-Lewis C, Kraemer WJ, et al, (2011), “A Multi-nutrient supplement reduced markers of inflammation and improved physical performance in active individuals of middle to older age: a randomized, double-blind, placebo-controlled study,” Nutrition Journal (epub)

Just had a consultation with one of my clients he’s an intelligent businessman, works hard and likes to exercise. He’s driven and wants results fast.

Over the years his weight has yo-yoed up and down between 75 and 110Kg, it’s quite a difference in old money it’s about 70lb or 5 stone.

So he’s started on Four Week Fat Loss and he has started dropping weight, he’s down about 7Kg already. He’s that determined he actually started Xmas Eve!

Most people would be happy with 7Kg in 12 days and content to keep on trucking along.

However some people like to try and shortcut the shortcut. Don’t do it!

In the past he’s lost weight faster, but he was doing all sorts of crazy stuff like starving himself.

Sure you are going to lose weight fast if you do that but it’s not a long term solution is it?

The weight loss soon plateaus when you starve yourself.

The problem with severe calorie restriction is you start to burn muscle for fuel, your body needs stores of fat to make hormones that are essential for body function.

Genetic survival mechanisms kick in and your body starts to break down more muscle and less fat, as you can do without muscle but you cant do without fat.

With some weight loss plans particularly those that are low fat and high carbs your actual weight loss may be as much as 50% muscle and 50% fat.

The main reason you want to preserve muscle mass is that muscles require a lot of energy just for your body to maintain them.

With more muscle you might need 2000 calories a day to stay at your current weight, less muscle you may only need 1750.

That 250 calorie deficit could add up over a year to an extra 26lbs of fat.

This is one of the reasons that people end up yo-yoing.

A major part of the Four Week Fat Loss philosophy is that it’s a method that you use for the rest of your life it’s not about a quick fix.

When you dont need to lose any more weight you make slight adjustments to your food and activity levels to stay at the same level.

Matt Lovell

P.S.
FWFL has a money back guarantee. The only thing you have to lose is unwanted flab

In this study examining the relationship between serum vitamin D levels and airway structure and function in 86 children, severely asthmatic children were found to have lower vitamin D levels than either moderate asthmatics or non-asthmatics.

In these children (average age 11.7 years), higher vitamin D levels correlated with reduced airway inflammation and improved airway structure and lung function.

The results suggest that vitamin D supplementation may be useful in treating asthma. However, many health problems are either caused or made worse by excessive inflammation, meaning that vitamin has a role in supporting all areas of health.

Olmedillas H, González-Agüero A, Moreno LA, Casajús JA, Vicente-Rodríguez G.(2011) “Bone related health status in adolescent cyclists”. PLoS One.;6(9):e24841. Epub 2011

Can you give us any feedback on this one page sheet, so we can make any changes before we start really sending the message out. There is a lot of nonsense out there when it comes to weight loss and we wanted to try and cut through the clutter and get our simple message out there.

Right click here and save as for pdf version

or right click on the image below and save for .jpg or image version.

The combination of low energy availability, menstrual disturbances and low bone mineral density is referred to as the ‘female athlete triad’.

Current recommendations focus on either increasing energy intake or decreasing energy expenditure; eating more, or training less.

Meal replacement products can help increase energy intake and may be a useful addition to a female athletes diet. In addition, ensuring sufficient intakes of calcium and iron are particularly important for female athletes.

A referral to a sports nutritionist will also give more perspective and can be an effective way of managing energy intake, although severe cases should be referred to a doctor.

Ducher G, Turner AI, Kukuljan S, Pantano KJ, Carlson JL, Williams NI, De Souza MJ. “Obstacles in the optimization of bone health outcomes in the female athlete triad”.

Sports Med. 2011 Jul 1;41(7):587-607.

Subjects were assigned to 40 g/day supplementation of soy protein, milk protein or complex carbohydrate from wheat each for 8 weeks in random order with a 3-week washout period between interventions.

Perhaps surprisingly, soy protein came out on top, improving cholesterol profiles significantly more than milk or carbohydrate. Previous research has suggested that soy may mimic oestrogen and as such exacerbate certain cancers, while compared to milk proteins it’s always second-best for muscle growth. However, this trial indicates that soy protein may surpass other supplements for cholesterol lowering properties…

“Effect of soy and milk protein supplementation on serum lipid levels: a randomized controlled trial,” Wofford MR, Rebholz CM, et al, Eur J Clin Nutr, 2011 Sep 28 [Epub ahead of print].

Start ‘em young! Fish oils for tiny immune subsystems may help wrap up your immune-system for winter!

How young is too young for omega-3 supplements? Well, as the foetus’ brain develops in the womb, before an infant’s brain continues to grow throughout the first 2 years of life, supporting a healthy essential fatty acid intake can’t start too early. Supplementing a nursing mother will also benefit the child via enriching her breast-milk.

In this trial, researchers studied 60 pregnant women, half of whom were randomly assigned to receive 400 mg/day DHA from the 12th week of gestation until the 4th month after birth. This is the component of fish-oils that makes up the membranes of nerve-cells, as well as immune cells. The other 30 received no treatment or placebo.
All mothers consumed a diet supposedly sufficient in DHA content.

At age 4-months, infants’ blood was tested for contents of immune cells. Immune cells known as CD4+ lymphocytes were analysed – these “helper cells” are essential in combining with other immune cells that engulf invaders or produce antibodies.
Although they did not differ between groups, their precursor “naive cells” were found to be significantly higher in infants in the supplemented group. A marker of inflammatory stress (IFNg) was also significantly lower in the supplemented group.

DHA supplementation may improve immunological response in infants, although the results of this study are far from concrete!

What is certain is that looking after the immune function of mother and children is essential for supporting a child’s development. Why not take a look at some of our immune bossters as we head into winter!?

“DHA Supplementation during Pregnancy and Lactation Affects Infants’ Cellular but Not Humoral Immune Response,” Granot E, Jakobovich E, et al, Mediators Inflamm. 2011

Although these “good bacteria” live in the gut, they represent the first line of defence of the immune system, and easing the burden on one part can have profound effects for the rest of your immune-function. In addition, results from animal and human studies suggest a moderate cholesterol-lowering action.

Probiotic bacteria ferment indigestible carbohydrates to produce short-chain fatty acids in the gut, which can inhibit the body’s cholesterol production, and may also interfere with cholesterol absorption from the gut.

This meta-analysis assessed randomized controlled trials that evaluated the effects of probiotics consumption on bloo-fats – markers of obesity and cardiovascular health. Assessing 13 trials, including 485 participants with high, borderline high and normal cholesterol levels.

Total cholesterol for those treated with was 6.40 mg dl-1lower in those treated with probiotics compared to controls. Low-density lipoprotein (LDL, or “bad”) cholesterol was 4.90 mg dl-1lower and the mean reduction in blood-fats was 3.95 mg dl-1.

So… probiotics aren’t too good to be true, they’re just too good!

“Influence of consumption of probiotics on the plasma lipid profile: A meta-analysis of randomised controlled trials,” Guo Z, Chen W, et al, Nutr Metab Cardiovasc Dis, 2011 Sep 17 [Epub ahead of print].

If you are a woman reading this then you are 3 times more likely to have a problem than a man. I was surprised about that difference

So what does sleep have to do with fat loss?

Quite a lot actually as fat loss is about more than just calories and exercise.

If you are lacking in sleep in then you are more likely to suffer from depression, I’m not citing any references, common sense dictates that if you are depressed then you’re more likely to go off track when managing your eating and that can be the start of a spiral downwards.

Hormones have a massive role to play as well. An important hormone involved in fat loss that is often overlooked is cortisol (the stress hormone).

The main reason that it is often overlooked is that it’s not directly involved in blood sugar control like insulin is or fat metabolism like growth hormone is.

Higher levels of Cortisol have been shown to interfere with how insulin works and causes the body to become resistant to the effects of insulin a condition referred to as insulin resitance which is often a pre cursor to diabetes. High levels of cortisol cause the liver to produce blood sugar (hepatic gluconeogenesis) from fat and protein sources, this creates a double whammy because even though you may be eating to try and control your blood sugar your stress levels end up creating more.

I’ll leave it to another day to write more about insulin resistance as I wanted this document to be more
about sleep and how that affects your fat loss.

I’ve written a short guide about how to improve your sleep through nutritional and behavioural strategies, it will be ready by Wednesday, I’ll be sending it at no charge to those of you who have already purchased four week fat loss so keep an eye out for it.

Let me know if you have any awesome tips that aid sleep that I may have missed and I will add them to the report.

Please be sensible though, no answers like 12 pints of Cider and a kebab.

Sleep tight this week

• Think of immune protection in 3 stages;
• Prevention
• System support
• Recovery when ill
• What can I do to avoid getting ill and recover quickly if I get ill?

IMMUNE SUPPORT AND TRAINING

• Balance training with recovery – don’t go over drawn
• Nutritional Recovery is key to enhancing the immune response
• Recover Aggressively and appropriately after each exercise session
• Use Antioxidants as part of your recovery strategy when you feel you may be immune compromised
• Add vitamin C powder to your recovery shake
• Always take a recovery shake after each session

LIFESTYLE HABITS TO AVOID ILLNESS

• Basic hygiene
• Wash hands regularly
• Avoid ill people
• Avoid places where many hands meet
• Avoid dehydration
• Never share glasses or drinks bottles

• Pay particular attention to post training immune support during winter months
• Maintain constant temperature
• Avoid frequent fluctuations in temperature

STRESS, SLEEP AND THE CORTISOL CONNECTION

• Exercise induced stress and mental stress are the same to the body

• Avoid becoming stressed out unnecessarily
• Use stress management techniques like meditation and visualisation to help combat mental stress
• If you are not sleeping well seek help, there are many natural remedies which help proper sleeping patterns

NUTRITIONAL INFLUENCES

• Higher tissue turnover
• Higher requirement for nutrients
• Modern food is low in essential nutrients
• Eat organic where possible
• Avoid anti-nutrients
• Avoid empty calories

AVOID THESE;

• All refined foods
• Sugar (except post training)
• Excess Caffeine
• Alcohol
• Cakes, biscuits and pastries
• Crisps and confectionary
• Soda Pop
• Refined Wheat
• Chips
• Fast and junk foods
• Snack a jacks
• Doughnuts
• Breakfast cereals
• All chemically assisted foods

DO THIS;

• Eat vegetables or fruit each time you eat
• Choose veggies or fruit which are high in ORAC units
• Choose organic whenever possible
• When its not possible then wash all veggies and fruit thoroughly
• then go and buy some organic ones

UNDERSTAND THIS;

• Excess wheat and refined wheat suppresses immunity
• Excess dairy causes excess mucous production
• If you are constantly ill then food intolerance can be a cause

ACTION POINTS;

• Avoid Wheat
• Choose non wheat based unrefined cereals
• Choose wheat free pastas and breads
• Use different grains like quinoa, wholegrain rice or buckwheat

RECOVERY WHEN ILL – AND ADDITONAL TIPS TO AVOID GETTING ILL

• Chicken Soup is a proven immune boosting recipe
• Thai Tom yum soup has additional immune and recovery benefits
• Both of these will help recovery from injury and immune support

HERBS AND SPICES;

All herbs and spices help immunity and health use the following regularly;

• Turmeric
• Garlic
• Ginger and Thai ginger
• Lemon grass
• Coriander
• Chilli’s
• Coconut Milk

AS SOON AS YOU SENSE ILLNESS

• Make sure you are eating lightly according to the basic principles
• Increase your intake of vitamin C from food and supplements
• Drink Cat’s Claw tea and add ginger and lemon
• If you have a cold then take a dessert spoonful of Sambucol 4 x per day
• Use Manuka honey in detox tea to clear mucous and support immunity
• Increase use of bovine colostrum

SUPPLEMENTAL INFORMATION

• Use the immune supplements provided to support your immunity
• Chinese Green Tea may have specific additional immune boosting properties
• Manuka honey also has immune supportive properties

IMMUNE RECIPE TIPS

• Hot lemon, ginger and honey; use 1 teaspoon manuka honey, ½ lemon and 1 teaspoon or powdered or fresh ginger
• Use tom yum soup paste to make soup and drink this regularly
• Add shitake mushrooms to recipes regularly
• Eat fresh lightly cooked vegetables regularly
• Eat vitamin C rich fruits regularly

The participants were randomly assigned to either whey protein (providing 56 g and 400Kcal per day) or equal amounts soy protein or carb. 

Whey is by far and away the winner – its amino acid profile and possibly even its proteins’ conformations mean it is used differently to other sources. Not just quantity – but quality!

http://www.yoursportsnutrition.com/proteins.html

Baer DJ, Stote KS, et al, (2011); Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults," J Nutr; 141(8): 1489-94.

The study population was unique in that all were Seventh-day Adventists, who, because their religion, are all non-smokers, consume little if any alcohol, are more physically active, and consume less meat than the general population. This means those who maintained a lower BMI did so intentionally with healthy lifestyle choices rather than as a result of smoking or poverty.

Men over 75 with a body mass index (BMI) greater than 22.3 had a 3.7-year shorter life expectancy. This is in the healthy range and not even considered overweight – most athletes fall into this category! Women over 75 with a BMI greater than 27.4 had a 2.1-year shorter life expectancy – a value considered mildly overweight, but not problematic.

Men had a higher sensitivity to body fat than women, possibly because of the effect of oestrogen. Body fat is the primary source of oestrogen; beneficial in post-menopausal females, but meaning that the negative effects of extra weight in older mean appear at lower body-fats than women.

Each individual is unique – ideally a personalised plan offers the most benefit for health, taking into account you unique physiology!

http://www.sportsnutritionvlog.com/nutritional-consultations/

Pramil N. Singh, Ella Haddad, Serena Tonstad, Gary E. Fraser. Does Excess Body Fat Maintained After the Seventh Decade Decrease Life Expectancy? Journal of the American Geriatrics Society, 2011; 59 (6)

This randomized, placebo-controlled trial on 52 hemodialysis patients (27 men, 25 women) provided either supplementation with L-carnitine and coenzyme Q10,or placebo, for 3 months.

Levels of specific lipoproteins, (fat-transporting markers of cardiovascular stress), were found to be significantly reduced on supplementation compared to placebo.

Absolute levels of circulating fats didn’t budge, so it’s no miracle cure, but any impact on improving fat transport will have knock-on effects on cholesterol levels, energy release and the risk of obesity and cardiovascular disease.

We source a high quality supplier of coQ10, as well as a combination product that provides all the essential ingredients for mitochondrial, cardiovascular and respiratory health.

http://www.yoursportsnutrition.com/coq10-100mg-120softgels.html

http://www.yoursportsnutrition.com/mitochondrial-energy-optimizer-with-biopqqtm-120-capsules.html

Shojaei M, Djalali M, et al,(2011); Effects of Carnitine and Coenzyme Q10 on Lipid Profile and Serum Levels of Lipoprotein(a) in Maintenance Hemodialysis Patients on Statin Therapy;  Iran J Kidney Dis, 5(2): 114-8.

It’s therefore vital that you undertake depleted state training as part of a considered endurance- programme to maximise training adaptations and fat loss, without overtraining. Otherwise, all this hard work will be for nothing!

http://www.yoursportsnutrition.com/health/consultations-2/consultations-matt-lovell.html

http://www.yoursportsnutrition.com/goals/endurance/endurance-nutrition.html

Antonio Paoli, A. Et al., (2010) Exercising Fasting or Fed to Enhance Fat Loss? Influence of Food Intake on Respiratory Ratio and Excess Post exercise Oxygen Consumption After a Bout of Endurance Training; 10, 55-64

Here’s what we suggest

Use a plain whey protein ( no added sugars) and mix it with water or milk, you can add some extra yoghurt or cottage cheese and then have some of the kinetica fat burner ( fat burner link to thermo 5) Thermo 5 to go with it.

http://www.yoursportsnutrition.com/brands/kinetica.html

Poole, CN, Roberts, MD, Dalbo, VJ, Tucker, PS, Sunderland, KL, DeBolt, ND, Billbe, BW, and Kerksick, CM. (2011); The combined effects of exercise and ingestion of a meal replacement in conjunction with a weight loss supplement on body composition and fitness parameters in college-aged men and women; J Strength Cond Res. 2011 Jan;25(1):51-60.

So often, oestrogenic foods like soy are made out to be the bad guys. For a male bodybuilder or athlete trying to optimise their testosterone synthesis, this may be so, but many women, particularly those who’ve gone through the menopause, may benefit from optimising oestrogen function. In this 6 month controlled study on 100 overweight/obese postmenopausal women, supplementation with 70 mg/day soy isoflavones reduced the percentage of leg-fat. Interestingly this is an area typically associated with excess oestrogen!  Whereas exercise alone improved body fat, soy seemed to have a hormone balancing effect by reducing fat accumulation on the legs!

As well as soy supplements, zinc supplementation and DIM are particularly helpful hormonal healers. So, to get a hold of your hormonal weight-issues, why not try some of these supplements?

http://www.yoursportsnutrition.com/hormonal-support/female.html

Choquette S, Dionne J, et al, 2010, “Effects of soya isoflavones and exercise on body composition and clinical risk factors of cardiovascular diseases in overweight postmenopausal women: a 6-month double-blind controlled trial,” Br J Nutr [Epub ahead of print]

It would be wise to ensure an adequate intake of micronutrients and antioxidants in your children’s diet, and particularly in the diet of expectant mothers…

http://www.yoursportsnutrition.com/health/anti-oxidants.html

Adams JB, Audhya T, et al, (2011) Nutritional and Metabolic Status of Children with Autism vs. Neurotypical Children, and the Association with Autism Severity; Nutr Metab (Lond),8(1): 34

This week it is the turn of Co Q 10 or to give it it’s full name Co enzyme q10, it’s also called ubiquinone.

The major benefits of Co Q 10 are to

• Increase energy
• Increase endurance performance
• Improve exercise recovery
• Anti oxidant
• Support heart health

It also works with the body helping maintain levels of Vitamin E so if you are low on Vit E then CoQ10 is used to produce more Vitamin E.

You can find  co q 10 in your diet in organ meats like heart, liver and kidneys, fish and the germs of whole grains.

If you are training hard or have any issues in your family with heart problems then I suggest you look into this further.

It’s not going to break the bank either check out the deal we have on Co Q10.

The study population was unique in that all were Seventh-day Adventists, who, because their religion, are all non-smokers, consume little if any alcohol, are more physically active, and consume less meat than the general population. This means those who maintained a lower BMI did so intentionally with healthy lifestyle choices rather than as a result of smoking or poverty.

Men over 75 with a body mass index (BMI) greater than 22.3 had a 3.7-year shorter life expectancy. This is in the healthy range and not even considered overweight – most athletes fall into this category! Women over 75 with a BMI greater than 27.4 had a 2.1-year shorter life expectancy – a value considered mildly overweight, but not problematic.

Men had a higher sensitivity to body fat than women, possibly because of the effect of oestrogen. Body fat is the primary source of oestrogen; beneficial in post-menopausal females, but meaning that the negative effects of extra weight in older mean appear at lower body-fats than women.

Each individual is unique – ideally a personalised plan offers the most benefit for health, taking into account you unique physiology!

http://www.sportsnutritionvlog.com/nutritional-consultations/

Pramil N. Singh, Ella Haddad, Serena Tonstad, Gary E. Fraser. Does Excess Body Fat Maintained After the Seventh Decade Decrease Life Expectancy? Journal of the American Geriatrics Society, 2011; 59 (6)

I was in Oxford earlier in the week with my son Jack, he was playing chess (we like to keep him well rounded) and I nipped out to the nearest deli Taylors on Woodstock Rd,

Their salad bar was absolutely awesome. This is the type of place you should be looking for.

You get to choose what type of leaves you want

1 portion of protein
4 additional items
and then a dressing

Here is the selections

This is what I chose

Deli leaves ( a mixture of different coloured leaves with some rocket)
Poached Salmon
Cooked Beetroot
Avocado
Hoummous
Bolied Egg
Balsamic Vinegar Dressing

It was delish…

If I was on a strict fat loss phase I would have switched the beetroot and hommous for something else like green beans and cucumber.

This double-blind randomized clinical trial on thirty-one overweight or obese, postmenopausal women, compared the relative effectiveness of protein supplementation compared with carb supplementation during weight-loss diets.

Women were divided into 2 groups – both being prescribed a reduced calorie diet (1,400 kcal/day; 15%, 65%, 30% energy from protein, carbohydrate, and fat, respectively) then being supplemented either with 2 scoops of whey protein, or maltodextrin (carbs) every day.

They did no exercise – so the additional carb wouldn’t have been useful to increase training intensity – eat for your training programme!
Those supplemented with protein lost more weight than the carb group (8.0% vs 4.1% body-mass) .

Although those on protein lost more weight and improved in a test of muscular function, these results should be interpreted carefully. They lost more muscle too!

The ideal would have been to incorporate exercise and then tap in carbs and protein depending on exercise intensity – the kind of thing we do here every day at Perform and Function! Our new regenerate programme considers everyone’s genetic type in their body-comp management programme!

http://www.yoursportsnutrition.com/proteins.html
http://www.sportsnutritionvlog.com/regenerate/
http://www.sportsnutritionvlog.com/nutritional-consultations/

Mojtahedi MC, Thorpe MP, Karampinos DC, Johnson CL, Layman DK, Georgiadis JG, Evans EM. (2011)
The Effects of a Higher Protein Intake During Energy Restriction on Changes in Body Composition and Physical Function in Older Women. J Gerontol A Biol Sci Med Sci. Jul 27. [Epub ahead of print]

Studies have shown that acteoside appears to have both anti-inflammatory and anti-oxidant properties. Studies also suggest acteoside has anti-estrogenic, liver protecting, memory and cognition improving/protecting, and immunomodulatory  properties.

Oral administration of acetoside and acetoside – rich extracts were taken in a study by Wells et al (2011) and found that acteoside’s possess a wide spectrum of performance-enhancing activity. This included an ability to increase muscle strength, muscle power, endurance, and muscle protein content, as well as to reduce fatigue and facilitate recovery following intense exercise or athletic competition.

Wells, S., Monroe, NC., Llewellyn, W, C.    (2011)     ‘Acteoside and acteoside-rich plant extracts for increasing athletic performance in humans’ (Palm Beach Gardens, FL, US).

A study from Denmark was conducted in 300 normal men, showing a positive correlation between the number of active, healthy sperm and vitamin D levels in the blood.

Vitamin D synthesis, breakdown and cell signalling have all recently been shown to occur in human testis and sperm cells. This study has gone one further by showing vitamin D increases “sperm motility” or the movement exhibited ( up to 75 nmol/l ) had a significantly higher sperm motility compared to vitamin D deficient men with (<25 nmol/l ). However, vitamin D has been shown to respond very differently to dietary intakes, meaning many will consume a high dietary concentration with little improvement in their body’s levels. Supplementation could offer a good, reproductive insurance policy.

Juul et al., (2011) Vitamin D is positively associated with sperm motility and increases intracellular calcium in human spermatozoa Oxford Journal of Human Reproduction

This new study draws parallels to previous findings that have shown that eating diets high in “bad fats” can influence thinking, behaviour and brain-function. Scientists at the Obesity Centre of Excellence at the University of Washington in Seattle studied the brains of rodents for the short-term and long-term effects of eating a high-fat diet.
High Fat diets caused inflammation in the hypothalamus, the part of the brain controlling regulation and maintenance of biological functions such as hunger and temperature control.

Rats and mice fed a high-fat diet unsurprisingly gained weight throughout the study, while the effects of the increased fat intake also triggered a stress response in the supporting “glial cells” in the brain. So, not only does fat hit your waistline, but can impair brain function.

It’s important that you regulate the amount of fat in your body, by eating small amounts of “good fats”, such as omega 3. These fats really are brain-foods!

The results were presented at the Endocrine Society’s 93rd Annual Meeting in Boston.

Ostlund, R, E. (2002) ‘Phytosterols in human nutrition.’ Division of Endocrinology, Diabetes, and Metabolism, Department of Internal Medicine, Washington University, St. Louis, Missouri 22:533-49.

http://blog.lef.org/2011/04/foods-that-lower-cholesterol.html#more

In a randomized, double-blind, placebo-controlled study on 40 patients with type 2 diabetic nephropathy, supplementation with a spicy combination supplement (1500 mg turmeric and 66 mg curcumin per day), decreased levels of inflammatory markers after a period of 2 months. In addition, protein breakdown, as measured by levels in the urine, was also reduced. So spicy antioxidants may help preserve muscle and reduce inflammation. A billion Indians can’t be wrong! Why not try some of our own recommended antioxidant products?

Khajehdehi (2011);  Oral supplementation of turmeric attenuates proteinuria, transforming growth factor-beta and interleukin-8 levels in patients with overt type 2 diabetic nephropathy: A randomized, double-blind and placebo-controlled study,” Scand J Urol Nephrol,; (Epub ahead of print) 

Put simply, glutathione is an antioxidant molecule used by the body to prevent damage from biological stress. It helps neutralise damaging “free radicals” or “Reactive Oxidative Species” (ROS), molecules formed from stressors like exercise, infection – or even day to day process like breathing!

Reactive Glutathione (GSH) is a “tripeptide” – made from three amino acids:
• cysteine
• glutamate
• glycine

Why is it important? Why should I eat to support glutathione metabolism?

Glutathione reduces the damage that occurs from oxidative stress. Reactive oxidants can damage the membranes of cells – the “skin” that holds cells and their components together, as well as the DNA in the cells. This stops a cell carrying out its normal functions efficiently and can lead to the death of the cell.

One of the areas in which glutathione and oxidative stress is particularly important is in the mitochondria – the power plants of the cell. Producing energy for the body’s functions, as well as exercise, causes a lot of oxidation, and could go onto damage these biological batteries! What’s more, not only will damaged mitochondria compromise energy production, but the cell reacts to malfunctions in these energy-factories by effectively committing suicide; sacrificing itself to protect the rest of the body!

However – oxidative stress isn’t a completely unavoidable threat. Although our body’s natural processes produce oxidants, environmental pollutants and an unhealthy; lifestyle can increase this stress on the body. However, tissue-damage from such prevalent toxins as Carbon Monoxide, heavy metals, and pesticides has been demonstrated to be significantly lower in people with adequate Glutathione levels!

The antioxidant for the athlete!

Antioxidants are a controversial area in sports nutrition. On the one hand, you want to limit damage, keep soreness and fatigue in check and perform at a consistently high level in training to get fitter and stronger. On the other hand, too much antioxidant can actually blunt the stress signals your body uses to get stronger and fitter after damaging exercise – no pain, no gain! Supplementation to support glutathione levels is a perfect compromise – it supports your body’s own antioxidant system, rather than excessively mopping up all oxidative stressors, which would throw your body out of balance! Supplementation with high-cysteine proteins which raised glutathione levels after three months actually improved muscular power and muscular endurance in athletes (Lands, Grey et al. 1999)!

As well as supporting training and recovery directly, high glutathione levels provide better immune defences and reduce the likelihood of infection. This will help an athlete undertaking an intense regime to help keep their immune system string – you can’t train and get fitter if you’re laid up in bed!

How to raise Glutathione levels

1. N−Acetyl−Cysteine (NAC)

N-acetyl cysteine (NAC) is a modified version of cysteine that’s more bio-available and sold in supplement form. It increases glutathione synthesis only when there is a demand, which is possibly why it doesn’t run the risk of blunting training adaptations like some high-dose antioxidants.

• Whereas other antioxidants may be continually active and interfere with cell signalling needed to adapt to training, NAC seemingly supports the body’s own defences when oxidative stress has surpassed a given threshold.
• 2-3g of NAC taken throughout exercise have been shown to increase endurance capacity by supporting the glutathione anti-oxidant system
• NAC can regulate inflammation, keeping cytokines at levels appropriate to the situation, while also having demonstrated anti-cancer effects in-vitro.

2. Foods That Boost Glutathione Levels

Whey

Foods which contain high levels of sulphur−containing amino acids help to maintain optimal glutathione levels. The study cited previously on muscular endurance used a whey-derived supplement, as dairy and whey are particularly good sources. Some researchers have suggested that undenatured forms of whey stimulate the body to produce more glutathione due to the particular shape of the sulfur-containing peptides in the isolates (alpha−lactalbumin).

Natural foods

Eggs are also extremely high in sulphurous aminos, while other foods that may help support glutathione metabolism include garlic, broccoli, avocado and spinach.

3. Milk Thistle,

Milk thistle is a powerful antioxidant and supports the liver by supporting glutathione levels. Several studies on rodents have shown a glutathione-mediated effect helping to protect the liver and kidneys in our little furry friends after milk-thistle supplementation (Das and Vasudevan 2006; Vessal, Akmali et al. 2010).

4. Alpha Lipoic Acid

ALA increases the levels of glutathione, and is a natural antioxidant which reduces free radicals. Supplementation has increased glutathione levels and reduced oxidative stress in animals (Jones, Li et al. 2002; Wollin and Jones 2003; Chae, Shin et al. 2008).

5. Turmeric

Long term consumption has been shown to increase glutathione and reduce oxidative stress in Parkinson’s patients – keeping your brain resisting the ravages of age (Mythri, Veena et al. 2011)! These antioxidant effects extend the uses of this spice to helping to improve fat metabolism, blood sugar regulation and chronic disease (Madkor, Mansour et al. 2011)!

6. Selenium

Glutathione peroxidase, the major enzyme responsible for the body’s own anti-oxidant actions, depends on the presence of selenium. Supplementation has boosted the immune system and helped reduce the incidence of illness in children (Liu, Yin et al. 1997).

Chae, C. H., C. H. Shin, et al. (2008). “The combination of alpha-lipoic acid supplementation and aerobic exercise inhibits lipid peroxidation in rat skeletal muscles.” Nutr Res 28(6): 399-405.

We investigated the effect of DL-alpha-lipoic acid (LA) supplementation and regular aerobic exercise on the concentrations of malondialdehyde (MDA) and vitamin E, the activities of superoxide dismutase (SOD) and glutathione peroxidase (GPx), and the levels of glutathione (GSH) in rat skeletal muscles (soleus and red gastrocnemius). For 8 weeks, rats (n = 7 per group) were (1) exercised on a treadmill for 30 min d(-1), (2) treated with supplemental LA, or (3) exercised and treated with supplemental LA. Control rats (n = 7) did not receive LA and were not exercised. DL-alpha-lipoic acid (100 mg kg(-1)) was administered daily as an oral supplement. The rats were exercised in a graded manner for 5 d wk(-1). The concentration of MDA in the soleus and red gastrocnemius was significantly lower in rats that exercised and received LA than in the other groups. Compared with the other groups, rats that exercised and received LA had a significantly higher vitamin E concentration in the soleus. The SOD and GPx activities in the soleus and red gastrocnemius were significantly higher in rats that exercised and received LA. These results suggest that LA supplementation combined with aerobic treadmill exercise inhibits lipid peroxidation in skeletal muscles. This effect was especially remarkable in the soleus, which is particularly sensitive to oxidative stress, as revealed by the increased vitamin E level and SOD and GPx activities.

Das, S. K. and D. M. Vasudevan (2006). “Protective effects of silymarin, a milk thistle (Silybium marianum) derivative on ethanol-induced oxidative stress in liver.” Indian J Biochem Biophys 43(5): 306-311.

The production of reactive oxygen species (ROS) is considered to be a major factor in oxidative cell injury. The antioxidant activity or the inhibition of the generation of free radicals is important in providing protection against such hepatic damage. Silymarin, derived from the milk thistle plant, Silybium marianum, has been used in traditional medicine as a remedy for diseases of the liver and biliary tract. In the present study, the effect of hepatoprotective drug silymarin on body weight and biochemical parameters, particularly, antioxidant status of ethanol-exposed rats was studied and its efficacy was compared with the potent antioxidant, ascorbic acid as well as capacity of hepatic regeneration during abstention. Ethanol, at a dose of 1.6 g/kg body wt/day for 4 wks affected body weight in 16-18 week-old male albino rats (Wistar strain weighing 200-220 g). Thiobarbituric acid reactive substance (TBARS) level, superoxide dismutase (SOD), and glutathione-s-transferase (GST) activities were significantly increased, whereas GSH content, and catalase, glutathione reductase (GR) and GPx (glutathione peroxidase) activities significantly reduced, on ethanol exposure. These changes were reversed by silybin and ascorbic acid treatment. It was also observed that abstinence from ethanol might help in hepatic regeneration. Silybin showed a significant hepatoprotective activity, but activity was less than that of ascorbic acid. Furthermore, preventive measures were more effective than curative treatment.

Jones, W., X. Li, et al. (2002). “Uptake, recycling, and antioxidant actions of alpha-lipoic acid in endothelial cells.” Free Radic Biol Med 33(1): 83-93.

Alpha-lipoic acid, which becomes a powerful antioxidant in its reduced form, has been suggested as a dietary supplement to treat diseases associated with excessive oxidant stress. Because the vascular endothelium is dysfunctional in many of these conditions, we studied the uptake, reduction, and antioxidant effects of alpha-lipoic acid in cultured human endothelial cells (EA.hy926). Using a new assay for dihydrolipoic acid, we found that EA.hy926 cells rapidly take up and reduce alpha-lipoic acid to dihydrolipoic acid, most of which is released into the incubation medium. Nonetheless, the cells maintain dihydrolipoic acid following overnight culture, probably by recycling it from alpha-lipoic acid. Acute reduction of alpha-lipoic acid activates the pentose phosphate cycle and consumes nicotinamide adenine dinucleotide phosphate (NADPH). Lysates of EA.hy926 cells reduce alpha-lipoic acid using both NADPH and nicotinamide adenine dinucleotide (NADH) as electron donors, although NADPH-dependent reduction is about twice that due to NADH. NADPH-dependent alpha-lipoic acid reduction is mostly due to thioredoxin reductase. Pre-incubation of cells with alpha-lipoic acid increases their capacity to reduce extracellular ferricyanide, to recycle intracellular dehydroascorbic acid to ascorbate, to decrease reactive oxygen species generated by redox cycling of menadione, and to generate nitric oxide. These results show that alpha-lipoic acid enhances both the antioxidant defenses and the function of endothelial cells.

Lands, L. C., V. L. Grey, et al. (1999). “Effect of supplementation with a cysteine donor on muscular performance.” Journal of Applied Physiology 87(4): 1381-1385.

Oxidative stress contributes to muscular fatigue. GSH is the major intracellular antioxidant, the biosynthesis of which is dependent on cysteine availability. We hypothesized that supplementation with a whey-based cysteine donor [Immunocal (HMS90)] designed to augment intracellular GSH would enhance performance. Twenty healthy young adults (10 men, 10 women) were studied presupplementation and 3 mo postsupplementation with either Immunocal (20 g/day) or casein placebo. Muscular performance was assessed by whole leg isokinetic cycle testing, measuring peak power and 30-s work capacity. Lymphocyte GSH was used as a marker of tissue GSH. There were no baseline differences (age, ht, wt, %ideal wt, peak power, 30-s work capacity). Follow-up data on 18 subjects (9 Immunocal, 9 placebo) were analyzed. Both peak power [13 ± 3.5 (SE) %,P < 0.02] and 30-s work capacity (13 ± 3.7%, P < 0.03) increased significantly in the Immunocal group, with no change (2 ± 9.0 and 1 ± 9.3%) in the placebo group. Lymphocyte GSH also increased significantly in the Immunocal group (35.5 ± 11.04%,P < 0.02), with no change in the placebo group (−0.9 ± 9.6%). This is the first study to demonstrate that prolonged supplementation with a product designed to augment antioxidant defenses resulted in improved volitional performance.

Liu, X., S. Yin, et al. (1997). “[Effects of selenium supplement on acute lower respiratory tract infection caused by respiratory syncytial virus].” Zhonghua Yu Fang Yi Xue Za Zhi 31(6): 358-361.

An intervention study was conducted in 75 young children under one year hospitalized with pneumonia or bronchiolitis caused by respiratory syncytial virus (RSV) to evaluate therapeutic effectiveness of selenium (Se) supplement on acute respiratory lower tract infection caused by RSV with randomly controlled and double-masked method. Trial subjects were divided into two groups, one with 37 children in routine treatment and the other with 38 children in routine treatment plus Se supplement. The control group derived from 35 normal children during their physical check-up in the out-patient department. Sodium selenite was supplemented orally with 1 mg on the second day of hospitalization. Results showed that days needed for their relief of symptoms and signs were fewer in Se supplement group than that in controls and recovery in indicators of cell immune was better in the former than that in the latter. Levels of Se and glutathione peroxidase in plasma and white cells could be increased by Se supplement. It suggests that Se supplement can promote recovery from RSV infection.

Madkor, H. R., S. W. Mansour, et al. (2011). “Modulatory effects of garlic, ginger, turmeric and their mixture on hyperglycaemia, dyslipidaemia and oxidative stress in streptozotocin-nicotinamide diabetic rats.” Br J Nutr 105(8): 1210-1217.

Spices which show hypoglycaemic, hypolipidaemic and antioxidant activities may have a role in the treatment of diabetes and its complications. The present study aimed to compare the modulatory effects of garlic, ginger, turmeric and their mixture on the metabolic syndrome and oxidative stress in streptozotocin (STZ)-nicotinamide diabetic rats. Diabetes was induced in overnight fasted rats by a single intraperitoneal injection of STZ (65 mg/kg body weight) and nicotinamide (110 mg/kg body weight, 15 min before STZ injection). Diabetic rats orally received either distilled water (as vehicle) or 200 mg/kg body weight of garlic bulb, ginger rhizome or turmeric rhizome powder suspension separately or mixed together (GGT mixture) for twenty-eight consecutive days. The results showed that these spices and their mixture significantly alleviated (80-97 %, P < 0.05-0.001) signs of the metabolic syndrome (hyperglycaemia and dyslipidaemia), the elevation in atherogenic indices and cellular toxicity in STZ-nicotinamide diabetic rats by increasing the production of insulin (26-37 %), enhancing the antioxidant defence system (31-52 %, especially GSH) and decreasing lipid peroxidation (60-97 %). The greatest modulation was seen in diabetic rats that received garlic and the GGT mixture (10-23 % more than that in the ginger and turmeric groups). In conclusion, garlic or the mix including garlic appears to have an impact on each of the measures more effectively than ginger and turmeric and may have a role in alleviating the risks of the metabolic syndrome and cardiovascular complications.

Mythri, R. B., J. Veena, et al. (2011). “Chronic dietary supplementation with turmeric protects against 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine-mediated neurotoxicity in vivo: implications for Parkinson’s disease.” Br J Nutr 106(1): 63-72.

Multiple pathways including oxidative stress and mitochondrial damage are implicated in neurodegeneration during Parkinson’s disease (PD). The current PD drugs provide only symptomatic relief and have limitations in terms of adverse effects and inability to prevent neurodegeneration. Therefore, there is a demand for novel compound(s)/products that could target multiple pathways and protect the dying midbrain dopaminergic neurons, with potential utility as adjunctive therapy along with conventional drugs. Turmeric is a spice used in traditional Indian cuisine and medicine with antioxidant, anti-inflammatory and potential neuroprotective properties. To explore the neuroprotective property of turmeric in PD, mice were subjected to dietary supplementation with aqueous suspensions of turmeric for 3 months, mimicking its chronic consumption and challenged in vivo with 1-methyl-4-phenyl-1,2,3,6-tetrahydropyridine (MPTP). Brain samples from untreated and treated groups were characterised based on mitochondrial complex I (CI) activity, protein nitration and tyrosine hydroxylase immunoreactivity. Chronic turmeric supplementation induced the enzyme activity of gamma-glutamyl cysteine ligase, which in turn increased glutathione levels and protected against peroxynitrite-mediated inhibition of brain CI. These mice were also protected against MPTP-mediated protein nitration, CI inhibition and degeneration of substantia nigra neurons in the brain. We conclude that chronic dietary consumption of turmeric protects the brain against neurotoxic insults, with potential application in neurodegeneration. Further characterisation of the active constituents of turmeric that potentially promote neuroprotection could improve the utility of dietary turmeric in brain function and disease.

Vessal, G., M. Akmali, et al. (2010). “Silymarin and milk thistle extract may prevent the progression of diabetic nephropathy in streptozotocin-induced diabetic rats.” Ren Fail 32(6): 733-739.

OBJECTIVES: To investigate the effect of silymarin and milk thistle extract on the progression of diabetic nephropathy (DN) in rats. METHODS: Diabetes was induced with a single intraperitoneal (IP) injection of streptozotocin (STZ) (60 mg/kg). Silymarin (100 mg/kg/d) or the extract (1.2 g/kg/d) was gavaged for 4 weeks. Blood glucose (BS), serum urea (S(u)), serum creatinine (S(cr)), and 24-h urine protein (Up) were measured and glomerular filtration rate (GFR) was calculated. Concentration of thiobarbituric acid reactive species (TBARS) and activities of glutathione peroxidase (GPx), superoxide dismutase (SOD), and catalase (CAT) were evaluated in the renal tissue. RESULTS: Data were expressed as mean +/- SEM. Silymarin or the extract had no significant effect on BS, S(cr), and GFR. Both milk thistle extract and silymarin, respectively, decreased S(u) (mg/dL) (87.1 +/- 7.78, p < 0.001; 84.5 +/- 7.15, p < 0.001), Up (mg) (5.22 +/- 1.56, p = 0.014; 5.67 +/- 0.86, p = 0.034), and tissue TBARS (nmol/mg protein) (0.67 +/- 0.04, p < 0.001; 0.63 +/- 0.07, p < 0.001) in diabetic rats, compared to diabetic control (DC) (S(u): 131.0 +/- 4.55, Up: 8.3 +/- 0.84, TBARS: 0.94 +/- 0.06). Both the extract and silymarin could increase the activity of CAT (IU/mg protein) (25.5 +/- 4.0, p = 0.005; 20 +/- 1.8, p = 0.16) and GPx (IU/mg protein) (0.86 +/- 0.05, p = 0.005; 0.74 +/- 0.04, p = 0.10), respectively, in diabetic rats compared to DC (CAT = 14.4 +/- 2.0, GPx = 0.57 +/- 0.02). CONCLUSION: Milk thistle extract, to a lesser extent silymarin, can attenuate DN in rats possibly by increasing kidney CAT and GPx activity and decreasing lipid peroxidation in renal tissue.

Wollin, S. D. and P. J. Jones (2003). “Alpha-lipoic acid and cardiovascular disease.” J Nutr 133(11): 3327-3330.

Alpha-lipoic acid (ALA) has been identified as a powerful antioxidant found naturally in our diets, but appears to have increased functional capacity when given as a supplement in the form of a natural or synthetic isolate. ALA and its active reduced counterpart, dihydrolipoic acid (DHLA), have been shown to combat oxidative stress by quenching a variety of reactive oxygen species (ROS). Because this molecule is soluble in both aqueous and lipid portions of the cell, its biological functions are not limited solely to one environment. In addition to ROS scavenging, ALA has been shown to be involved in the recycling of other antioxidants in the body including vitamins C and E and glutathione. Not only have the antioxidant qualities of this molecule been studied, but there are also several reports pertaining to its blood lipid modulating characteristics, protection against LDL oxidation and modulation of hypertension. Therefore, ALA represents a possible protective agent against risk factors of cardiovascular disease (CVD). The objective of this review is to examine the literature pertaining to ALA in relation to CVD and describe the most powerful actions and potential uses of this naturally occurring antioxidant. Despite the numerous studies on ALA, many questions remain relating to the use of ALA as a supplement. There is no consensus on dosage, dose frequency, form of administration, and/or preferred form of ALA. However, collectively the literature increases our understanding of the potential uses for supplementation with ALA and identifies key areas for future research.

Let’s have a look at the usual suspects and I will then tell you my one best way to lose fat.  We need to consider exercise, do we go for long steady state aerobics, high intensity interval training, weight training or just a long walk.  All things being equal the best exercise method is high intensity interval training, however this might not be suitable for every individual e.g. I wouldn’t suggest my 85 year old grandma start interval training.

We often hear about boosting your metabolic rate or raising your metabolism. There are may ways to do this and the benefit is that you end up burning more calories than when your metabolic rate is lower. What raises your metabolic rate?  Eating can raise your metabolic rate, that’s OK then I’ll just keep eating to boost my metabolic rate then.  Sorry to say that this won’t do it for you.  Exercise also increases your metabolic rate and there are also lots of supplements that have been shown to increase your metabolic rate. Green tea, caffeine, chilli, black pepper have all been shown to be effective metabolism boosters. These fat loss supplements can boost your metabolism but unfortunately they won’t have massive overall effect on your weight loss.

The last major area to look at is diet, what you actually eat, there are all manner of diets that are available that promote high or low levels of all the macro nutrients (protein, fat and carbohydrates). What the science shows that the most effective fat loss strategy when it comes to fat loss is a high protein low carbohydrate diet. I’ll talk about the science behind this in subsequent articles however when I’m pressed to state what is the best way to lose fat my answer is this cut the carbohydrate in your diet.

The simplest way to cut your carbohydrate content is to increase your protein and fat consumption and only eat carbs in the form of fibrous vegetables like broccoli, cabbage, Brussels sprouts and cauliflower. Eating these foods will keep you full and you will reduce your overall calorie intake and hence end up losing significant amounts of weight.

My question is regarding the diet – if I follow the advice given in the table for an 11 stone person then I should eat:

120g of protein each day so 30g at each meal.

No more than 70g of carbohydrates should be eaten each day on this plan so 17.5g per meal.

No more than 70g of fat should be eaten each day on this plan so 17.5g per meal.

Now I know it’s not about calories but that will work out about 900 calories per day?

I got that figure from using basic protein of 4 cans of tuna per which is 120g and roughly 440 calories

- 70g of brocoli in total is 31 calories

- fat could be almonds so 70g is only 427

Please can you advise me as I don’t want to waste my money for being ignorant.

Hi

Where you are making the error in your calculations is that 70g of broccoli has about 2 g of carbs in it broccoli has a lot of water and fibre in it so to get 70g of carbs form broccoli you will be able to eat about 2KG of it, ( if you can LOL) fat is 9 kcal per gram so 70g of oil is 630 calories.

If you are having nuts which are carbs protein and fat you need to work out how much there is of each in 100g and divide that or multiply it by the portion size.

Gavin