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High Intensity Training and Diabetes

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Dr. Webster and I discuss the latest research from the Scandinavian Journal of Medicine & Science in Sports who examined the effects of different types of exercise on the body’s ability to process glucose.

One group already had healthy glucose metabolism.
The second group included those with type 2 diabetes or pre-diabetes.

Here is what we address and have known for years.

  •     HIIT/burst training and it relation to fat burning, cardiovascular health, detox/cleansing
  •     Benefits of Burst that directly benefit bone health- physical impact, reduced cortisol/stress, lowered inflammation.  

What I find interesting/frustrating is how science doesn't interview or care to interview the practitioners such as personal trainers and the results they receive with their clients.

If they had, they could have learned about the results we/I was having with my clients more than twenty years ago.

 


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The best exercise for aging muscles

gym room 1181820 640There’s always been debate in the health community about what is exactly is healthy. Few people dispute the benefits of movement however.

But the type of exercise you choose does matter.
By nature, exercise stresses and challenges the body. It breaks down muscle fibers so they can grow stronger in recovery and enlarges the heart so it can pump more blood.
But if the exerciser is older and weaker, does the stress of exercise serve the same benefits or does it do some harm because an older body can’t repair itself as well?
A recent study by senior researchers at the Mayo Clinic answers that question.
The beginning hypothesis is that aging takes a toll on the body down to the cellular level. When older muscles exercise, the damage accrued by cells is especially severe. And because older muscles don’t regenerate as easily they become weaker as their energy-producing mitochondria diminish in strength and number.
The study, however, produced some surprising results and proved that you’re never too old to reap the benefits of exercise. Picking the right type of exercise is crucial because not all exercise has the same benefits.
The study was performed on 72 healthy, but sedentary, men and women who were 30 years or younger or older than 64. Baseline measures were established for all participants of aerobic fitness, blood-sugar levels, gene activity and mitochondrial health in muscle cells. Next the volunteers were randomly assigned to different exercise programs.
Some of the study participant were assigned weight training several times a week; others did brief interval training three times a week on stationary bicycles (pedaling hard for four minutes, resting for three and then repeating that sequence three more times); some rode stationary bikes at a moderate pace for 30 minutes a few times a week and lifted weights lightly on other days. There was also a control group that did not exercise. The study was conducted over 12 weeks.
At the conclusion of the study lab tests were repeated to measure improvements.
It was no surprise everyone in the study improved in fitness level and blood sugar regulation. There were also expected differences between the different exercise groups. Those who lifted weights gained muscle mass and strength. Those who did interval training gained the most endurance.
The surprising results were found in the biopsied muscle cells of all the participants. It showed that some forms of exercise have different benefit for different age groups.
For example, the younger subjects who did interval training experienced a change in 274 genes, in comparison to a change in 170 genes for who exercised more moderately. The younger weight lifters only saw a change in 74 genes.
The results for the older exercisers were astounding, showing that their genes responded much more vigorously to exercise. The older group that did interval training, experiences a change in 400 genes. The older group that lifted weight only experienced a change in 33 genes and the moderate older exercisers saw a change in only 19 genes.

The genes that were effected and changed by exercise are believed to influence the
ability of mitochondria to produce energy for muscles cells. The interval trainers, both young and old, showed an across the board increase in the health and number of their mitochondria. But the impact was much higher among the older interval trainers.
The study showed that the decline of cellular health that occurs as a result of aging can be improved if not reversed by interval exercise. This type of exercise alternates intense burst of effort with gentler movement focused on recovery.
The Mayo clinic study shows that older age is not an excuse to avoid exercise but rather a time in life when exercise becomes crucial.
The 21-Day Body Makeover is a full body cleanse that incorporates exercise as part of its protocol. It’s based on the belief that people of all ages can benefit from exercise and gentle cleansing to improve and prolong their quality of life.
 
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Sleeping in the cold balances blood sugar?


thermometer 1176354 640You may have read advice about getting better sleep. It’s often recommended to sleep in a cool and dark room. But did you know that sleeping in a cool room will do more than just help you fall asleep faster and sleep better?

Scientific research has found that sleeping in a cool room has many beneficial effects on the body. The ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit.

If that seems too cold start with a few extra blankets at first. Your body will eventually adjust and you can remove blankets as it does.

Perhaps the health benefits of sleeping in cooler temps will inspire you.

The number one benefit is pretty big. According to a recent study, it will help reduce the risks of developing metabolic diseases or conditions, such as diabetes.

The study compared the blood sugar, insulin levels and calorie burning of two groups of test subjects, one group sleeping at 75 degrees and the other at 66 degrees.

After 4 months the study concluded that the 66 degree group experienced metabolic advantages. More specifically the amount of brown fat, also known as good fat, almost doubled. Another bonus is that cold sleepers also burned more calories throughout the day.

Having more brown fat and a faster metabolism can lower chances of developing diabetes and other metabolic issues.

On the other hand, sleeping in a room that’s hotter than 70 degree will inhibit the body from cooling down naturally and that can decrease the release of melatonin, the body’s natural anti-aging hormone. It can also decrease the levels of growth hormone produced, another major anti-aging hormone. Lastly, cooler body temperatures during sleep, are associated with lowering cortisol production at night. Cortisol is a major stress hormone that’s associated with stress and weight gain. Lower cortisol can help decrease appetite and feelings of anxiety.

As you can see, a cooler sleeping temperature will encourage the body to regulate hormones that influence hunger and stress, as well weight gain and aging.

The case for monitoring the temperature of your bedroom is compelling, as sleeping in a room that’s not too hot or too cold will also improve sleep quality.

Another great way to make sure your body properly cools down during sleep is to sleep naked, making it easier to regulate optimal temperature.

Sleeping naked with a partner is even better. Research shows that naked co-sleeping can improve sexual relationships, as well as release a hormone called oxytocin. Oxytocin improves both physical and emotional health, by combating stress and depression as well as lowering blood pressure.

The idea behind using cold to improve health has been taking off lately. A new cold therapy, called Cryo therapy, cools body temperature down for 2 to 3 minutes max in a nitrogen cold chamber that’s 76 degrees below Fahrenheit. While this treatment is not for everyone, it’s been growing in popularity for it’s effectiveness in speeding recovery from injuries, reducing pain, boosting metabolism and improving sleep.

Ice baths are another form of cold therapy.

The concept behind this treatment is that intense cold stresses the body and prompts a circulation response as the blood pools to protect vital organs. This survival response stresses the body just enough to prompt a healthy recovery by maintaining a healthy core temperature.

While the benefits of this intense cold therapy are promising, it’s easier to boost health by sleeping in a cooled down room.

The 21-Day Body Makeover provides additional support for boosting metabolism and improving sleep quality through its program of detoxifying herbs, a blood sugar balancing diet and heart-healthy exercise program.

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Early warning signs of a heart attack

body 116585 640The leading cause of death in the U.S. is heart attacks and you don’t have to be older to be at risk. People of any age can be afflicted. Heart attacks occur when the blood supply to the heart is blocked.
 
The three main causes of heart attacks are clogged heart arteries, an unhealthy diet and a stressful lifestyle. The good news is that heart attacks are completely avoidable. And if you’re a heart attack survivor you can make sure it doesn’t happen again.
One of the keys to preventing a heart attack is to recognize the signs of symptoms of an impending attack. If you notice at least 3 of these symptoms in close proximity it may be a sign that you need to decompress stress levels, clean up your diet and seek preventative medical care.
 
The following five early warning signs are indications that a heart attack may be coming in a few days.
 
Sign #1: Shortness of breath
There is a strong connection between the lungs and the heart. If there is not enough air in the lungs, there might not be enough blood in the heart.So having breathing difficulties may be an early sign that the heart is also struggling.
 
Sign #2: Symptoms of cold and flu
Anecdotally there are a great number of people who have claimed they suffered from cold or flu-like symptoms a couple of days before experiencing a heart attack. It is not clear why this happens. And obviously, having a cold or the flu does not mean heart issues will follow.But this symptom, in conjunction with the others is a tell tale sign.
 
Sign # 3: Chest pressure, discomfort or pain
This is one of the most significant and specific signs.If you experience a feeling of pressure in your chest it may be an issue with blood flow. If you experience this issue it is advised to seek medical attention immediately.
 
Sign # 4: Dizziness and cold sweats
One of the early warning signs of clogged arteries are cold sweats. When arteries become clogged and blood can no longer easily get to the heart, the body responds by sweating. Cold sweatscome on suddenly and result in cool, damp skin.They are not caused by exercise or overheating. The body sweats to keep its temperature down.
Dizziness is caused by lack of blood flow circulation to the brain.
 
Sign # 5: Weakness
Weakness is caused by the same thing that causes the symptoms above: lack of blood circulation due to clogged arteries. When the blood can circulate adequately, the muscles don’t get the nutrition they need and tend to waste away. This can lead to a feeling of general weakness. This is different than feeling tired or fatigued because that diminishes with proper rest. If you’re still weak and tired after resting it may be a sign of impending heart issues.
 
Again, the symptoms above can be caused by many different things, so don’t stress if you have one or two of them. But if you have all or many of these symptoms, in close proximity, then pay attention and go to the doctor to check on your heart. This is a smart precaution you won’t regret. It will save you in recovery time and medical bills. And it may well save your life.
 
Another way to prevent heart attacks YEARS before, not just days before, they occur is to clean up your diet and detox your organs. The 21 Day Full Body Makeover can help you break your sugar addictions, support your detox organs and help you develop healthier eating habits. A whole food diet that’s healthy for your heart will also support your other organs. This type of self-care is particularly important to adopt if heart attacks run in your family.
 
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