Specific fat produced from exercise makes you lose weight

That fat can make you lose weight may sound strange. Even stranger is what the reviewed research documented (Böstrom P,et.al.,2012).

When both mice and humans exercise, a membrane protein is cleaved and secreted as a newly identified hormone called irisin.  Irisin acts on what's called white fat cells, that's the type of fat that makes us fat, and stimulates the development of brown fat. Brown fat is more metabolically active and improves insulin sensitivity and energy expenditure, in other words it makes us lose weight.

New research presented at the American diabetes Association meeting on June 21, 2013 showed that healthy men that exercised for 12 weeks on a stationary bike converted some of their white fat to healthier browner fat.This is one more reason why exercise helps keep us slim. The extra calories you burn when you exercise is just a small part of why exercise is helpful if you want to lose weight.

Reference:

Boström P, Wu J, Jedrychowski MP, Korde A, Ye L, Lo JC, Rasbach KA, Boström EA, Choi JH, Long JZ, Kajimura S, Zingaretti MC, Vind BF, Tu H, Cinti S, Højlund K, Gygi SP, Spiegelman BM. Dependent myokine that drives brown-fat-like development of white fat and thermogenesis. Nature. 2012 Jan 11;481(7382):463-8. doi: 10.1038/nature10777. A PGC1-α

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

What is the best time day to be physically active?

The reviewed research evaluated how walking at different times affected the blood glucose after a meals (Dipietro L, et.al.,2013).

The participants were 60 years or older inactive individuals with elevated fasting blood glucose levels between 105 and 125 mg/dl. The exercise protocols consisted of either 15 minutes of walking after meals, or 45 minutes of sustained walking at 10:30 AM or 4:30 PM. The walking was done on a treadmill, and all the participants walked at the same intensity.

Both the 45 minutes morning walk and the 15 minutes walk after a  meal significantly improved 24 hour glycemic control when compared to not walking. Walking 15 minutes after a meal was however significantly more effective in reducing the blood glucose 3 hours after dinner than walking 45 minutes in the morning or 45 minutes in the afternoon.
You should exercise after you eat if you want to use exercise as a tool to lower blood glucose. You will get greater benefits from exercise if you exercise more than once per day, even if it is just for a few minutes.

Reference:

Dipietro L, Gribok A, Stevens MS, Hamm LF, Rumpler W. Three 15-min Bouts of Moderate Postmeal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose Tolerance. Diabetes Care. 2013 Jun 11. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Important research related to Alzheimer's disease

Alzheimer's disease is at least partially caused by decreased clearance of the beta-amyloid peptide breakdown products.  The reviewed research investigated how different diets may affect the removal of these breakdown products (Hanson AJ, et.al.,2013).

One group of the participants were older adults with normal cognition, while the other group were older adults with mild cognitive impairment. Two types of diets were tested. One was high in saturated fat and had a high glycemic index (included high glycemic index carbohydrates). The other diet was low in saturated fat and had a low glycemic index.

The results showed that the low saturated fat, low glycemic index diet decreased the levels of the lipoproteins that were less effective at clearing the beta-amyloid while the high saturated fat, high glycemic index diet increased these lipoproteins. This is very good news because this showed that you can reduce the risk for Alzheimer's disease by implementing a low glycemic index diet low in saturated fat. This type of diet also helps to reduce the risk for other chronic diseases because it helps to reduce inflammation.

If you want to know more about this, both of the books Effective Nutrition for Effective Healing and The Food Connection will show you how to implement a very low glycemic index, high nutrient way of eating.

Reference:

Hanson AJ, Bayer-Carter JL, Green PS, Montine TJ, Wilkinson CW, Baker LD, Watson GS, Bonner LM, Callaghan M, Leverenz JB, Tsai E, Postupna N, Zhang J, Lampe J, Craft S. Effect of Apolipoprotein E Genotype and Diet on Apolipoprotein E Lipidation and Amyloid Peptides: Randomized Clinical Trial. JAMA Neurol. 2013 Jun 17:1-9. doi: 10.1001/jamaneurol.2013.396. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.

Specific type of vitamin B prevents DNA damage

B vitamins are important in many ways - higher vitamin B levels have been linked to a lower risk for cancer. This research examined the association between pyridoxal, a type of vitamin B 6, folate and homocysteine with 8-OHdG, a marker of oxidative DNA damage (Kuwahara K, et.al, 2013). The participants were both men and women ages 21 to 66 years.

The results documented that 8-OHdG concentration was inversely associated with pyridoxal concentration in men. This means that this specific form of vitamin B 6 can help protect against oxidative DNA damage.
Not all B vitamins formulas contain this type of vitamin B6. If you are going to take B vitamins why not take it in a form which gives you the most benefits.

Our B Complex formula not only contains this form of B 6, but it also contains the most effective form and metabolites of other B vitamins for added benefits.

Reference:

Kuwahara K, Nanri A, Pham NM, Kurotani K, Kume A, Sato M, Kawai K, Kasai H, Mizoue T. Serum vitamin B6, folate, and homocysteine concentrations and oxidative DNA damage in Japanese men and women. Nutrition. 2013 Jun 22. pii: S0899-9007(13)00204-9. doi: 10.1016/j.nut.2013.03.014. [Epub ahead of print]

Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.