|Image 1: You like it fast? Then the novel SuppVersity column SuppVersity "On Short Notice" is right for you. So don't forget to bookmark, subscribe to the RSS feed or the email updates (see bottom right of the page) or simply start following me on facebook and/or twitter|
30 - 20 - 10 HIIT for maximal conditioning
As a regular at the SuppVersity you have already learned one or two things about the benefits (and in many cases superiority) of high intensity interval training (HIIT) for fat loss and cardiovascular conditioning (read all about HIIT).
|Figure 1: The 30-20-10 protocol consists of a inner 5x1min 30-20-10 'acceleration'-cycles followed by a 2min period of active rest; those 5x 30-20-10 low-, moderate-, and high-speed running + 1x 2min active rest pairs are repeated 3-4 times.|
Add strength training to your 10-20-30 aerobic regimen and rid yourself of type II diabetes
I guess it goes without saying that the exercise approach to diabetes won't work without other lifestyle interventions, such as dietary modifications and stress reduction / management (e.g. "Chronically Fatigued? Do Qigong!". After all, you would not have gotten into the mess if your nutrition had been in check and your stress-management effective - and don't give me the "bad genes excuse", I hear that from my type II diabetic grandma often enough!
Assuming that the additional strength training component is also going to help the 24 formerly sedentary participants (men and women aged 60,41 ± 7,87y) to build or at least maintain "metabolic currency" (= muscle) you can bet money that those differences would have been even more pronounced if the trial had lasted 6 or more instead of just 5 months. Remember: You are in this for life!
And if you want do get stronger, just tape your biceps
If you train in one of the gyms, where professional athletes go in and out, you will probably already have seen people come in with those blue, green or pink "package tapes" on their limbs. Usually their coaches and or physiotherapists apply those and send them to the gym, when they are still recovering from an injury and thus cannot perform their regular training sessions.
|Figure 3: Concentric and eccentric elbow peak torque with and without kineseo or placebo taping ( (Fratocchi. 2012)|
On ultra-short notice:
- Your red blood cells can produce testosterone and other androgens - Believe it or not, but according to a recent study from the Universidad de Chile in Santiago, Chile, human platelets can produce sex hormones from circulating DHEA-S (Garrido. 2012). They can also take up estrone-sulfate and convert it to 17b-estradiol (the most active form of estrogen); taking your DIM does therefore not necessarily prevent that your platelets avail themselves of the estrone your liver is spilling out and convert it back to estrogen, when they "feel that's necessary". If you don't care about that, you may be interested that DHEA can also ramp up insulin sensitivity and help you lose weight and protect your muscle against exercise induced damage - even when you train like a maniac.
Image 2: Better smear some coffee paste onto your wound than special creams if you don' want nasty scars.
- EPO increases muscle repair by ramping up satellite cell activity - According to Jia et al., endogenous EPO, i.e. erythropoietin that is produced by your body, plays an important role in satellite cell proliferation and thus the repair and the "structural expansion" of muscle tissue. Based on their studies in wild-type and EPO overexpressing mice, the researchers speculate that exogenous erythropoietin could thus be used to "contribute to increasing satellite cell number following muscle injury, improve myoblast proliferation and survival, and promote repair and regeneration" (Jia. 2012). Read more about EPO or sattelite cells, and the commonly overlooked role of estrogen in satellite cell replenishment and activation.
- IGF-1 from colostral whey is orally active and ameloriates high blood sugar - I have addressed the question whether the more or less complex peptides from milk (see "Colostrum & Milk"), deer antler (see "Ask Dr. Andro: Does Deer Antler Velvet Work?") & co can even work, when they are administered orally several times before - a recent discovery by scientists from the Republic of Korea does now suggest that, at least in diabetic rodents, the IGF-1 fraction in colostral whey exerts similar blood sugar lowering effects as its recombinant (artificial) human cousin (Hwand. 2011). Since this is nothing but another rodent study, the non-negligible blood sugar reductions of 11 and 33 % at weeks 2 and 4, respectively, are yet sill only something for the "ultra-short notice" section of the "on short notice" column of the SuppVersity (if you have not done so already, don't fotget to read up on the anti-diabetic effects of camel milk here).
- People with reactive hypoglycemia shouldn't follow a low carb high protein diet - I knew that from my experience with others (esp. women), but when the issue of reactive hypoglycemia surfaced again in one of the comments, I dug up a 1975 study which clearly shows that avoiding carbs altogether (50-60g /day in the study) will only add impaired glucose tolerance on top of the existing and persistent symptoms (Anderson. 1975). More on potential pitfalls with very low carbing: "Carbohydrate Shortage in Paleo Land" and "Half As Heavy, but Twice As Fat: 'Atkins-Style' No-Carb Diet + Exhaustive Exercise Compromise Body Composition"
- allergic rhinitis (OR, 0.80)" (Maslova. 2012) - or put simply: not the consumption, but rather the abstinence of potential pro-allergens appears to dispose unborn children to develop respective allergies in later life.
- High-normal TSH good predictor of visceral obesity; irrespective of insulin resistance - "Your TSH is somewhat high, but no reason to be concerned." If that's what your Dr. told you, you better get another one. After all, a recent study by Muscogiuri et al. shows that those "somewhat high TSH levels" are a pretty good indicator of increased visceral adiposity, and all its potentially fatal health consequences (Muscogiuri. 2012). And if you want to improve your thyroid function naturally, I suggest you read my previous post "Dietary Thyroid Treatment: Beef, Green Vegetables, Full-Fat Milk & Butter Normalize TSH in Subclinical Hypothyroidism"!
- High phosphate content of meal increases postprandial blood glucose and insulin - What are two characteristics of coke and similar soft drinks? Right: They contain tons of high GI sugar and phosphate. A combination of which a group of researchers from the Department of Clinical Nutrition at the University of Tokushima in Japan has recently shown that it leads to a profound increase in postprandial (hours after the meal) blood glucose and insulin levels compared to low GI, but also compared to high high GI low phosphate (400mg vs. 1200mg) meals in 11 young, healthy volunteers. Bottom line: If high GI is bad, high GI + high phosphorus is even worse (Taketani. 2012). I am not sure how much phosphor the sports drink I wrote about roughly two weeks ago contain, but certainly less than coke, and still the average body fat gain per energy drink was ~18g ("Fat Content Per Energy Drink 0g, Body Fat Gain Per Energy Drink 18g!").
- Anderson JW, Herman RH. Effects of carbohydrate restriction on glucose tolerance of normal men and reactive hypoglycemic patients. Am J Clin Nutr. 1975 Jul;28(7):748-55.
- Fratocchi G, Di Mattia F, Rossi R, Mangone M, Santilli V, Paoloni M. Influence of Kinesio Taping applied over biceps brachii on isokinetic elbow peak torque. A placebo controlled study in a population of young healthy subjects. J Sci Med Sport. 2012 Jul 6.
- Garrido A, Munoz Y, Sierralta W, Valladares L. Metabolism of dehydroepiandrosterone sulfate and estrone-sulfate by human platelets. Physiol Res. 2012 Jun 6.
- Gunnarsson TP, Bangsbo J. The 10-20-30 training concept improves performance and health profile in moderately trained runners. J Appl Physiol. 2012 Jul;113(1):16-24.
- Hwang KA, Hwang YJ, Ha W, Choo YK, Ko K. Oral administration of insulin-like growth factor-I from colostral whey reduces blood glucose in streptozotocin-induced diabetic mice. Br J Nutr. 2011 Oct 10:1-7.
- Jia Y, Suzuki N, Yamamoto M, Gassmann M, Noguchi CT. Endogenous erythropoietin signaling facilitates skeletal muscle repair and recovery following pharmacologically induced damage. FASEB J. 2012 Jul;26(7):2847-58. Epub 2012 Apr 9.
- Maslova E, Granström C, Hansen S, Petersen SB, Strøm M, Willett WC, Olsen SF. Peanut and tree nut consumption during pregnancy and allergic disease in children-should mothers decrease their intake? Longitudinal evidence from the Danish National Birth Cohort. J Allergy Clin Immunol. 2012 Jun 26.
- Moro AR, da Rosa R, da Silva FC, Filho PJBG. Effect of combined and aerobic training on glycemic control in type 2 diabetes. Fisioter. mov. [online]. 2012, vol.25, n.2 [cited 2012-07-13], pp. 399-409.
- Muscogiuri G, Sorice GP, Mezza T, Prioletta A, Lassandro AP, Pirronti T, Della Casa S, Pontecorvi A, Giaccari A. High-normal TSH values in obesity: is it insulin resistance or adipose tissue's guilt? Obesity (Silver Spring). 2012 Jul 3.
- Perez-Aso M, Chiriboga L, Cronstein BN. Pharmacological blockade of adenosine A2A receptors diminishes scarring. FASEB J. 2012 Jul 5.
- Taketani Y, Yamazaki M, Ueda H, Mori Y, Tanaka T, Horie D, Ominami H, Okumura-Yamanaka H, Yamamoto H, Takeda E. Interaction between dietary phosphate and carbohydrate on glucose and phosphate metabolism in healthy young men. Kidney Research and Clinical Practice. Volume 31, Issue 2, June 2012