All Things FIT

A couple of months ago, I was laying face-down on my [then] nine-year-old daughter’s bed and she climbed on my back. She began to run her fingers of both of her hands through my hair and said, “Wow, Daddy, you have so much gray hair!”

“You do realize how it all got there, right?” I replied.

“No.”

“Well, before you were born, I didn’t have any. After you were born and as you have gotten older, it has increased. So clearly, it’s your fault,” I sarcastically replied.

“Daddy!”

Good thing she understands my sense of humor.

However, there really is some good news in the world of science that was recently published. It appears that the reason we get gray is because of a tremendous accumulation of hydrogen peroxide in the hair follicle that causes our hair to bleach itself from the inside out. A topical treatment of narrowband ultraviolet B (UVB) phototherapy-activated compound called PC-KUS (a modified pseudocatalase) appears to do the trick and get rid of the gray. Catalases are natural enzymes that breakdown hydrogen peroxide to water and oxygen.

Even better, this same treatment may appear to benefit people with vitiligo, a condition that causes depigmentation of sections of the skin. Exposing the skin to UVB light from UVB lamps is the most common treatment for vitiligo. Therefore, it did not seem too far fetched to see if the PC-KUS might benefit people with vitiligo besides helping those get rid of the gray in their hair.

To read more about this potential treatment of gray hair and vitiligo, please click the link below:

http://www.sciencedaily.com/releases/2013/05/130503132958.htm

And regardless of what my daughter said about my gray hair, I STILL get carded!

A summary of a recent published study showed that a small bite of chocolate may be all you  need to satisfy that craving. Without fully reading the study, it is good to see that there is some science backing just how little we actually need for our in-the-moment craving.

I would be curious to see a follow-up study looking at the psychological effects (such as endorphin concentrations) of various doses of foods we crave.

Hello All,

Currently, I have 5 clients that are currently dealing or they have already been infected with the flu. So, because everybody seems to know the “usual prescription” of chicken soup, vitamin C, reduce stress, etc., I did some research and came up with this article from one of my favorite websites, the Vitamin D Council. Here is some advice for you and your family.

http://www.vitamindcouncil.org/health-conditions/infections-and-autoimmunity/influenza/

Influenza Patient friendly summary

Artistic rendition of influenza virus.

Influenza is a viral infection of the lungs. There are many symptoms:

• fever
• body aches and muscle pain
• headache
• fatigue
• dry cough
• runny nose
• dry or sore throat

The lining around the lungs may become inflamed. This can lead to bacterial pneumonia.

Risk factors

Influenza is most common in winter, a time when:

• Solar ultraviolet-B (UVB) doses are low.
• The weather is cold. This prevents white blood cells from reaching the lining of the respiratory tract and fighting the virus.
• The humidity is low. Dry air allows the virus to live longer outside of the body.

Sunlight exposure and influenza risk

Influenza is more common in winter, when reduced sunlight causes vitamin D levels to fall.

Influenza rates peak in winter. There is less solar UVB light in winter, especially in areas farther from the equator. Thus, vitamin D levels are at their lowest.

Vitamin D and influenza

Vitamin D from sunlight or supplements reduces the risk of influenza.

Two randomized controlled trials found reduced incidence of influenza for those taking higher doses of vitamin D. A study involving African-American postmenopausal women in New York found a 60% reduced risk of colds and influenza for those taking 800 IU/d vitamin D3 and 90% reduced risk for those taking 2000 IU/d.

Another study in Japan, involving school children taking 1200 IU/d vitamin D3 vs. 200 IU/d, found a 67% reduction in Type A influenza, but no effect for Type B influenza. Type A influenza includes H1N1 varieties, which was the type involved in the 1918-19 pandemic influenza and the 2009 “swine flu” infections.

According to an observational study, vitamin D provides protection against influenza. This occurs when vitamin D levels in the blood are more than 38 ng/mL (95 nmol/L).

How vitamin D works

To enhance the body’s immune system, vitamin D:

• Produces cathelicidin and defensins—These proteins have antiviral effects to combat viruses.
• Reduces inflammation—As a result, body temperature does not rise as much, and the lining of the lungs is less disturbed. This makes it harder for bacteria to give rise to pneumonia.

Prevention

High levels of vitamin D may prevent or lower the risk of influenza. Vitamin D may also reduce symptoms of influenza and reduce the risk of developing pneumonia following influenza. Vaccines strengthen the body’s ability to fight infection. Therefore, combining high levels of vitamin D and anti-influenza vaccines provide the best protection.

Vitamin D

Based on several studies, raising vitamin D blood levels to 40 ng/ml (100 nmol/l) may reduce the risk of influenza. For most people, this involves taking 1000–5000 international units (IU) (25–125 mcg)/day of vitamin D during the influenza season.

Treatment

On average, 2000-5000 IU/day vitamin D3 may provide protection against influenza. Vitamin D3, the true form of vitamin D, is produced in the skin. Larger doses of vitamin D taken for a short time strengthen the immune system. This allows the body to fight infection.

Need to know more? Read on with our detailed evidence summary on Influenza.

From the Vitamin D Council:

December 13, 2012 — John Cannell, MD
Professors Carole Wagner and Bruce Hollis and ten of their colleagues at the Medical University of South Carolina recently conducted the largest randomized controlled trial to date using meaningful daily doses (2,000 vs. 4,000 IU) of vitamin D during pregnancy.

Wagner CL, McNeil R, Hamilton SA, Winkler J, Cook CR, Warner G, Bivens B, Davis DJ, Smith PG, Murphy M, Shary J, Hollis BW. A Randomized Trial of Vitamin D Supplementation in Two Community Health Center Networks in South Carolina. Am J Obstet Gynecol. 2012 Nov 3.

The ethics committee would not let them use a control group of 400 IU/day, as the committee felt this would endanger the women and their newborns. Sadly, most women in this country only take the 400 IU/day in their prenatal vitamin.

The researchers randomized 256 pregnant women, 160 of whom completed the study. They were separated into two groups, 2,000 or 4,000 IU per day, beginning at 3-4 months of pregnancy. They followed the 160 women through delivery and found the following:

1. At the beginning of the study, pregnant African American women had a level of 18.5 ng/ml, while Whites had notably higher mean values of 29.5 ng/ml.
2. Neither group had any side effects; in fact the blood calcium levels of the 4,000 IU group actually went down.
3. At delivery, the average cord blood vitamin D level was 22 ng/ml in the 2,000 IU/day group and 27 ng/ml in the 4,000 IU/day group, still slightly less than cord levels of hunter gatherers.
4. Overall, only 37% of the 2,000 IU group and 46% of the 4,000 IU group achieved vitamin D levels of 40 ng/ml by the end of their pregnancies. Furthermore, 40 ng/ml was the threshold level at which conversion of 25(OH)D to activated vitamin D finally flattened out during pregnancy. In other words, the more 25(OH)D the pregnant woman had, the higher the activated vitamin D level, until a 25(OH)D level of 40 ng/ml was reached, and activated vitamin D stopped increasing any more at higher levels.
5. The 4,000 IU group participants had 2.40 times higher odds of having an infant in the 50th percentile of birth weight, compared to the 2,000 IU group. That is, the 4,000 IU group was more likely to have normal weight babies.
6. Lower pre‐delivery 25(OH)D was significantly predictive of preterm delivery (p=0.001)
7. Lower pre‐delivery 25(OH)D was associated with more infection (p=0.026).
8. Overall, complications of pregnancy were less with the 4,000 IU/day group than with the 2,000 IU/day group, though not statistically significant.

In my opinion, this is once again great research that shows that pregnant women should have levels over 40 ng/ml, and I think it’s preferable to target levels between 50-60 ng/ml.

This is why the Council recommends 6,000 IU/day, to ensure these kinds of levels. We also recommend checking 25(OH)D levels periodically throughout pregnancy to make sure your 25(OH)D levels remain in the natural range, about 50-60 ng/ml. Some women may need more than 6,000 IU/day.

Several weeks ago, my girlfriend and I were talking about a topic I hold close to my heart: bacon. She happened to say that she believed if you ate as much bacon as you wanted, you would gain weight. I asked why? She said because of all of the fat. I said, well I guess there is only one way to find out: eat nothing but bacon for breakfast, lunch and dinner. Realizing that may be a little extreme and kill the love for bacon, we decided to include eggs – as much as she wanted for each meal – for one week and see if she gained or lost weight. We decided she could prepare the bacon and eggs how ever she wanted. I said she would lose weight after 5 days, she said she would gain after 5 days. What was on the line? Bragging rights. However, because I thought it might be fun to see how it might affect me, I decided to do it as well.

Turns out the bet was made on a Saturday night, we had agreed to start on the following Monday, and she had awaken with cold-like symptoms and so she dropped out immediately. However, I continued with the diet as planned.

Monday morning was a treat: 4 hardboiled eggs and 8 strips of bacon, solid grease adhering to each strip. By the end of that day, I ate approximately 8 eggs and 16 strips of bacon. In terms of exercise, I did a moderately intense workout during the day and played basketball that night in a league game. Tuesday and Wednesday, a little smaller breakfast and my typical Crossfit workout that day.

On Thursday, I was too busy at work, therefore I did not get in a workout. However, I did notice that Thursday morning, I was less hungry than usual – 2 hardboiled eggs and 3 strips of bacon. I noticed my hunger decreasing in the morning and more so throughout the day. On Thursday, I also used a ketostick to see if I was in ketosis, and I had a positive reading.

Friday was another Crossfit workout and another day of bacon and eggs – approximately 6-8 eggs at this point and 12 strips of bacon for the day.

After five days of the bacon and egg challenge, it was time for the moment of truth and see who the Bet Winner was. And the scale said…(drum roll please…) I was down 6 pounds!

Reflection:

This was a fun experience but it did have some positives and negatives:

Negatives:

* Prep time for the bacon while on-the-go so often. I ate mostly hardboiled eggs and oven-cooked bacon because it minimized the smell throughout the house.
* A salty taste in my mouth which required a lot of water to minimize it.
* By Saturday, I had some noticeable acetone breath. My girlfriend had a serious problem with this. Keep the Altoids close.

Positives:

* My energy level did not seem to decrease throughout the 5 days as I had expected from reading about the “keto crash” that sometimes happens to people that have to adapt to a low-carbohydrate diet.
* It was easy to figure out what I needed to eat: bacon or eggs. I enjoyed the simple structure of the diet.
* I lost 6 pounds in 5 days and felt slim and trim.

I realize that this was an experiment of n = 1, but I did like how I felt and I did enjoy the experience. I’m not 100% able to put my stamp of approval on this and call it “Healthy” for somebody to live on, but it may be at least a good kick start on getting onto the path of entering a ketogenic diet. I may do it again, but for a longer amount of time and more breath mints for both my benefit and those I may speak to…just for kicks and giggles. 

Greetings, Bloggers and Readers of the Like.

The following is an excerpt from 2002 that Mel Siff commented on concerning Pilates. At this time, Pilates was gaining momentum in this country and Pilates classes were popping up all over. This is one of the most comprehensive opinions I’ve come across concerning Pilates. Mel’s comments are indicated using “***”:

Here is one of several similar letters which I [Mel] received privately after my
article entitled “Pilates Naked” appeared in the http://www.dolfzine.com magazine:

“Dr Siff — I enjoyed your discussion of the Pilates method. You are the
first person I found on the Internet who seemed willing to look at their
claims logically.” [from Dr R M G]

No sooner had this letter arrived than I came across a magazine article which
proclaimed that it had been written to help the fitness professional to
really understand what Pilates is and what its benefits are. For a brief
moment, I thought that some genuine validation of their often exaggerated
claims would be forthcoming, but I discovered before reading to the end of
the first column that this was not to be.

————–

What Is Pilates? — Understanding and teaching this popular movement method

By Colleen Glenn & Roberta Morgan

[Personal Fitness Professional Feb 2002: 12]

[Colleen Glenn is a managing partner at Goodbody's Wellness Center, director
of the GoodBodys Pilates Education Series and vice president of The Pilates
Method Alliance. Roberta Morgan is PR Director with Center Studio in Los
Angeles and is a board member of the PMA.]

Invented in the early 20th century by Joseph Pilates, Pilates was created by
combining Eastern modes of exercise such as Yoga and Tai Chi with Western
practices such as aerobics and weight training. Even with the boom in Pilates
that has taken place throughout the world over the last 10 years, there are
still many people, even in the world of fitness and/or rehabilitation, who
are not clear on how this method works and why a new trainer must study long
and carefully in order to teach it. >

*** It is amazing that so many folk make it seem as if their fitness or
wellness methods almost require the intelligence and training of a “rocket
scientist”. Even old Joe Pilates himself didn’t have a very good grasp of
movement science, even for those times. Moreover, the glaring lack of
scientific research into the alleged uniqueness of Pilates training means
that there is a great shortage of intellectual matter that has to be studied.
Even the “scientific” or anatomical material that has to be studied
produces such gems that Pilates “produces thinner, less tight muscles” than
weight training — what more needs to be said about education that seems to
be so impoverished?

This means then that the extensive time necessary to even teach one exercise
on the “Reformer” or the “Cadillac” has to be spent on simply practising a
human movement that certainly does not require any skill which even vaguely
compares with a single axel on the ice, an Olympic snatch, a baseball strike
or a back salto in gymnastics or diving. Anyhow, many groups try to create
an aura of mystique or complexity about their special training method because
this makes it more marketable and attractive to the easily-bored fitness
public.

Although the authors state that “there are still many people, even in the
world of fitness and/or rehabilitation, who are not clear on how this method
works”, a quick reading of this article shows that even the experts do not
seem to be very clear about “how” this method works and what science really
exists to validate their claims for uniqueness.

The article continues:

<The Pilates Elders, the original remaining students of Joseph and Clara
Pilates, have stated that, “Pilates is a movement technique as well as a
lifelong learning process of training your body with an expectation toward
health and wellness. ” Joseph Pilates believed that since the mind built the
body, training the physical in this way sharpens mental acumen as well.

Pilates promotes good posture through breathing, proper muscle use and
coordination building core strength and flexibility and the use of
resistance-based equipment developed by Joseph Pilates. The Pilates body is
not one of bulk and restricted movement or of the runner’s sometimes anorexic
appearance. This is a dancer’s body at its agile best – long, lean, toned and
trim. Many people claim Pilates actually adds an inch or more to their
height. Other benefits include:

- Relaxation and stress reduction, encouraging overall health

- Mental and physical control of the body, leading to actual re-training of
neural pathways and physical grace of movement

- Gentle, safe, yet challenging non-impact exercises that build abdominal and
back muscles, which stabilize the spine, protect the lower back and tighten
and strengthen the buttocks

- Improved posture and stability, better coordination and balance
Strengthened bones and improved circulation

- Prevention of body pains and limitations associated with aging. Increased
mental and physical stamina and energy

- Fewer repetitions that are indefinitely (sic) more effective in changing
the body

*** As usual, no references or web resources are cited which support any of
these claims (of course, we will be told that in such magazine articles,
these would be out of place). Instead, we read nonsense on “retraining”
neural pathways (whatever that is supposed to mean in the healthy person),
implications that non-impact exercise is safer and more effective than
impulsive exercise, claims that Pilates PREVENTS body pains, and implications
that the fewer repetitions of Pilates are more effective than higher
repetition training, irrespective of training goals. All other claims are
not unique to Pilates — many other forms of exercise can claim the same
benefits and even more.

The article again:

<Pilates re-educates and promotes a process that truly enhances the mind/body
connection. Joseph Pilates promised that in 10 sessions of Pilates, you will
feel the difference. In 20, you will see the difference, and in 30, you’ll
have a whole new body. Given patience and persistence, you can improve
breathing capacities, align, stretch and strengthen the spine, improve
posture and tone the entire musculature. It has proven benefits for
conditions such as osteoarthritis and osteoporosis. Everyone from
post-rehabilitation patients to athletes see results.>

*** If ANY form of fitness training with or without weights did not produce
similar changes within those periods, something must be gravely amiss. For
the average gym user, 30 sessions is more than 3 months of training and, if
serious weight training were used for that time, I have little doubt that
most free weight trained subjects would visibly and in terms of physical
performance be superior to most Pilates-trained subjects. Muscle hypertrophy
(without those Pilates-condemned “bulges”), fat loss, strength, power and
even flexibility (if full range loaded exercise is used) invariably would be
greater.

The article once more:

<While some Pilates exercises can be performed on a mat with teacher
guidance, the equipment certainly enhances the experience and results. Most
of the equipment designs utilize spring mechanisms that the client employs
while moving the body, carefully noting its positioning. The spring system
assists and enables the body to achieve greater flexibility and range of
motion in the different planes of movement, thereby enhancing proprioception,
restoring joint mobility and providing an ultimate physical and mental
challenge.>

*** Springs offer resistance which do not load the joints and muscles in
optimal patterns of action, especially since spring resistance increases with
extension, whereas joint torque capabilities decrease after reaching a peak
well before any full movement is completed. Springs do not specially
“enhance proprioception” — I wonder if the authors would clarify what they
mean by proprioception and how one can alter it. I doubt if the Pilates folk
even know how one can combine elastics (or springs) with free weights to
enhance strength and power training, thereby extending the capabilities of
springs on their own. All that they seem to believe is that weights will
make you bulky, short-muscled, stiff and clumsy — now where have we heard
that before?

Do they really believe that spring training provides the “ultimate physical
and mental challenge”? If so, I am astounded, because even combined weights
and band training can be very wearisome if used very extensively in all
training. Maybe Pilates folk are just very easy to please! However, I would
rather not spend money on playing with spring laden machines, when I can do
many hundreds of exercises on a single free weights bar alone for nothing.

The article again (read my article on Pilates on the dolfzine.com site for
more information on these toys):

<The most well-known piece of equipment is the Universal Reformer. Other
visually simple but deceptively effective Pilates equipment includes such
items as Low Chair, Electric Chair, Trapeze Table (which Joseph Pilates
called The Cadillac, seeing it as the ultimate in his designs), Ped70-Pul and
Spine Corrector.

The Low Chair, sometimes called the Wunda Chair, was developed when Joseph
observed Chinese acrobats maneuver on a box. Since he had strong beliefs
about how people should stand, walk, sleep and sit to stay healthy, he wanted
the Low Chair to be in every hotel and home; he believed that modem chairs
compromised internal functioning and posture.

From its origins as a massage and therapeutic table, the Trapeze Table, or
Trap Table got its name from the circus trapeze. Pilates developed the table
to resemble a single four-poster bed with springs, wooden bars and hanging
trapeze-type equipment to challenge even the most physically fit individuals.
Concentration is very important to work the arms, legs, trunk and entire body
against the various spring tensions and positions this equipment affords.

A movement technique requires learning fundamentals to build upon, time to
physically acquire skills and mentally understand them. It is about
repetition, refining and a depth of understanding, something that requires
many hours of practice and apprenticeship. Professionals attending
introductory seminars and short programs do gain invaluable concepts and
preparatory exercises to incorporate in private and/or group settings, but it
is just a start. Teaching the Pilates’ concepts is quite different from
teaching exercises. The latter is surface; the former is unique and profound.>

***On many occasions I have openly requested just some scientific information
to validate the oft-repeated Pilates claims, especially regarding its alleged
uniquenesses, but none has yet been forthcoming, other than complaints about
“Dr Siff always picking on us – why, oh why?” (the usual sidetracking
techniques which try to disguise the likelihood that there is no information
available). If the science is not there to quote, what complexity and depth
can there be that one has to study?

Proclaiming that “teaching the Pilates’ concepts is quite different from
teaching exercises” is yet another gross exaggeration, unless they mean that
it is even simpler to teach Pilates exercises. Further, it is massively
misleading to add that teaching exercises is “surface”. Have they really
tried to teach the physical and mental skills necessary to master any complex
skills in any coordinated sport or even the more demanding weights exercises
such as the snatch?

The article continues:

<Pilates could not come of age in a better time. In 10 years, over 76 million
people in the US will be middle-aged or elderly. Older populations require
low-impact programs laced with variety that also address physical
limitations. Emphasis needs to be placed on health, function, quality as well
as prevention. Pilates addresses the needs of the current aging exercise
populations. As a result, Pilates is one of the fastest growing forms of
exercise today. As a professional, the question is not if you need to learn
Pilates but rather when and how.>

*** Once again, they proliferate the belief that low-impact exercises
necessarily are superior and safer (for people of all ages), even though
research shows that moderate levels of impact or more heavily resisted
exercise seem to play a very important role in increasing the degree of bone
mineralisation and halting the progress of skeletal deterioration. Bone
scans, for example, show that lifters who have used weights for several years
have significantly greater bone density than members of the general public –
I would be interested to see a comparison of the bone scans of lifters and
Pilates practitioners of comparable experience.

Although many older folk who have spent rather sedentary lives may be quite
frail, it is incorrect to assume that ALL older folk should avoid more
demanding forms of exercise. As a professional, it is more of a question if
you know enough about strength and fitness training in general, than if you
know a great deal about how to teach only a single limited form of training.

Sure, there can be a very useful role for Pilates, but it is not universally
superior to all other forms of exercise. To suggest that it can serve as a
total replacement for other systems of training or that it is definitely
superior in most ways to weights and other forms of overall training is
irresponsible and misleading, unless, of course, your aim is to attract more
business the way of Pilates!

The article went on:

<Formed last year, the Pilates, Method Alliance (PMA) is as international
non-profit organization of teachers, teacher trainers, studios, manufacturers
and facilities dedicated to preserving the legacy of Joseph and Clara
Pilates. The PMA states that, “The Pilates Method is an exercise process that
creates an internal physical transformation and integration of mind and body.
In order to be a teacher, one must experience it (the transformation) first,
understanding that it’s never complete but & constant evolution of learning.”>

*** Once again, we are exposed to this so-called “New Age” mind-body
integration mantra, as if this is unique to Pilates. Even though some sports
will not specifically pay attention to making deliberate efforts to integrate
the use of the mind into their physical training, this integration usually
happens quite naturally without effort by simply taking part in the sport
seriously. It is inconceivable to lift heavy weights, run long distances,
swim for hours, sprint a 100m in less than 11 seconds, sink a golf put from
15 metres, do a somersault on a skateboard……without mind-body
integration, so that claim is redundant. In fact, it is virtually impossible
to take part in any physical activity (and yes, that includes sex!) WITHOUT
mind-body interaction.

The article once more:

<The PMA recommends that anyone who would like to teach the Pilates method of
exercise attend a comprehensive training program and maintain a commitment to
education. Here are some questions to help you find a training program that
is right for you.

1. Are there any requirements for entry into the program? Most comprehensive
Pilates programs require prior Pilates exercise experience, knowledge of
anatomy and/or an entrance exam for a prerequisite.

2. Does the training program offer instruction on a pieces or just a specific
piece of equipment with a limited repertoire of exercises?

3. Does the program meet weekly or monthly? How long does it take to complete?

4. Are lecture, observation, apprenticeship and practice hours involved?

Pilates is a time-proven and enormously effective movement technique that
greatly enhances the mind, body and spirit.>

*** Now we note that Pilates also integrates the SPIRIT into the whole human
equation! — maybe if they returned to a soapbox at that famous street
intersection in San Francisco, Haight-Ashbury, or on the grass at Woodstock,
a few more people might buy that line, but, even in the hugely gullible
fitness and health world, that really is stretching one’s luck a bit far.

Do they really believe and KNOW that indulging in physical games on Pilates
devices is magically going to enhance what happens in the spiritual realms?
Maybe this little-known Pilates prayer has something to do with it:

Our integrated father-mother which art in Pilates heaven,
Hallowed be thy games
Thy playground come,
Thy exercises will be done on the mat as it is in the Cadillac heaven
Give us this day our daily flat muscles
And forgive us our trespasses for using free weights
As we forgive them that trespass on our machines
And lead us not into temptation to use heavy weights or ballistic bounces
For thine is the Pilates kingdom
The commercial power and the physical glory
For ever and ever
Aum!

————-

Mel Siff

On June 1, my nine-year old daughter, Keala, won her school fundraiser at Lakewood Elementary School in Sunnyvale by selling the most  tickets to a San Jose Giants baseball game. This would not have been possible without the generosity of Thom and Tracey, several of my clients and my fellow trainers  for buying tickets to the game – a big THANK YOU!!  Thom and Tracey graciously bought a ticket for every student in Keala’s class and her brother’s, my son, Tristan, kindergarten class. Because of everybody’s contributions, Keala and Tristan had a great time watching the game, eating ribs, and playing various games outside of the stadium.

As the number one seller, Keala received several memorable team-signature gifts: a jersey, bat and ball; and, most importantly, she threw out the first pitch of the game (kept that ball also). In short, the following pictures should speak for themselves:

This slideshow requires JavaScript.

As a funny sidenote, because Keala had such a great time, she mentioned she would like to be the number one winner next year, however, her brother has a problem with that as he mentioned he wants to win. I will certainly let you know what is the outcome next year.

Tune in next year for the update!

Thank you again to ALL!

From http://sportsnutritioninsider.insidefitnessmag.com/2100/sni-interviews-sports-nutrition-expert-lonnie-lowery-phd-rd

SNI: Which protein is best (if any) for promoting gains in skeletal muscle mass? Or are all proteins created equal?

Dr. Lowery: Well, there are plenty of very good protein sources, from meats to eggs to dairy. If I had to pick, I’d suggest whey or casein. Research varies somewhat as to which is superior for different age groups or times of the day but the dairy proteins seem to have real partitioning effects (preferentially helping one build muscle mass.) For me, it’s whey or a whey-casein blend pre- and post-workout, then casein like cottage cheese or a whey-casein supplement at bed time. I like whey-casein blends because of their versatility; the whey remains fast acting, raising circulating amino acids and protein synthesis while the casein portion clots in the gut for a more steady, ‘anti-catabolic’ effect. I do think eggs and moderately lean meats are a close second, though, due to other nutrients they provide.

There are several ways of determining protein quality, from biological value to protein effeciciency ratio, to the PDCAAS (protein digestibility-corrected amino acid score). If one considers the PDCAAS the ‘gold standard’ as many do, he can see that several proteins score very highly. Still, I try not to get bogged down by these ratings and consider the whole food and all it entails. For example, meats are solids and give one something tasty to chew on and enjoy, which is important for dietary compliance.

SNI:  Is there a finite amount of protein one should consume per meal?

Dr. Lowery: Fairly recent research on egg protein suggests the number is 20 grams per feeding – about three eggs or one scoop of protein powder. That dose could be different for other protein types. It’s not so much a question of ‘How much can I digest at one time?’ as many persons wonder, but rather the limitation stems from one’s internal anabolic environment. Once those amino acids enter the blood, there’s a certain requirement for anabolic hormones for example. Any amino acids not used for protein synthesis will just be stripped of their nitrogen and oxidized (burned) or used to make new blood sugar. Some dietitians will tell clients that excess protein becomes body fat but that’s mostly just a plausibility argument based on protein’s 4 kcal per gram. Ask yourself this; How many persons do you know who became obese eating skinless chicken breasts, egg whites and low-fat cottage cheese?

Also, some persons over-conclude that at a 20g ‘ceiling’, even with six meals per day, one would only ever need 120g of protein daily. Although this is a good number for many healthy persons, I personally think athletes with particular goals such as fat loss or recomposing their bodies, could consume more. And for those who feel ample protein intakes are unhealthy (which they are not), consider this; one has to eat *something* when he’s hungry! Protein foods are rich in other nutrients, satiating (filling, satisfying) and have a much higher thermic effect of food (TEF) than carbohydrates and fats.

SNI: What is your opinion on soy protein?

Dr. Lowery: I don’t think soy is a bad protein. Its PDCAAS is very high. Still, I remain a little wary that soy foods bring with them phytoestrogens that are still being studied as far as all of their health effects (breast cancer risk, etc.). Plus, after it’s track record of blunders, the agro-food industry doesn’t instill confidence in me. From this industry there is a LOT of promotion of soy – for example through sponsorship of professional dietetic events – and I sometimes worry about bias in the positive messages that get promulgated. I think that, for those who may be concerned but strive for dietary variety, going meatless once per week (with soy foods and others) can be a nice, moderate policy.

SNI: Why does the myth that high protein diets harm kidney function seem to persist? How do you combat such a myth?

Dr. Lowery: This is controversial but I sometimes think that there are longstanding professional issues of reputation, money and politics – as well as dogma – that tend to keep concerns over ample protein diets around. As Upton Sinclair once said; ”It is difficult to get a man to understand something when his salary depends on his not understanding it.’ For example, for decades dietitians have witheld protein from patients with kidney disease (which is itself less conclusive in the literature than one might think) and this has spilled over erroneously into recommendations for healthy populations. If I were a renal dietitian getting insurance company or government reimbursement for witholding protein from patients, I might not be especially critical of the practice. Or if my lauded and profitable nutrition care of overzealous athletes involved protein dissuasion, I might embrace what my colleagues believe or what introductory textbooks have told me rather than going outside my group to the primary literaure for a current, balanced view. Admitting I’ve been wrong all this time would be rough. I’m not saying this narrow-mindedness always happens but I am saying that my conversations with scientists tend to be very different in tone from the conversations I have with clinicians on the issue. I think there can be a disjoin or lag between the two groups. Change takes time and requires impetus. Maybe the nation’s obesity epidemic will serve as such an impetus to give (satiating, metabolism boosting, muscle-preserving) higher-protein diets a fairer shake.

In summary, consider this: Many clinicians and health educators are busy, are well paid for practicing the status quo, see the world in a bit more black-and-white way than do scientists, and move in fairly insular circles. They thus tend to stick to their guns. Unfortunately, those ‘guns’ can be almost silly when it comes to protein, as we catalogued in a 2009 ISSN paper. This documenting of what’s being taught – and comparing it to the actual (lack of) evidence thereon – is one way to combat the high protein myth.

SNI: What is the difference between a dietitian and a sports nutritionist?

Dr. Lowery: This depends on the state. Nutrition and dietetics licensure differs across the country, with some states requiring the Registered Dietitian credential (with follow-up state licensure) to give nutritional advice or to use titles like Nutritionist. Some states do not require this. There is also the more specific sports dietetics certificate but this is more optional, depending on one’s educational background. As a dietitian with a Masters in Nutrition and three degrees in Exercise Physiology including a doctorate, I for example would feel a bit silly going back to get this certificate in order to justify my involvement in exercise and sports nutrition.

I personally am glad that certificates from any particular group are not legal requisites. I do not feel that study for a four-hour exam on a Saturday is equivalent to a four-year degree (or more) in the field of interest. The university degree should obviously carry more weight. Certificates simply help document one’s expertise if he or she wants to do so. A sports nutrition certificate, from whichever group, is simply a way to prove one has successfully met the competency requirements in the included topics. It helps other professionals and consumers judge one’s expertise. I feel that certificates in a free market, with healthy competition, help consumers overall by presenting options and preventing monopoly by one potentially opinionated or insular group. Having said that, it is important for the public to have some idea which groups and which certificates are most rigorous and most legitimate.