Boosting Testosterone: The Impact of Vitamin D

Testosterone is a hormone of vital importance, particularly in males. It is known for the role it plays in regulating a multitude of functions including libido, mood, the immune response, as well as stimulating stem cells and spermatogenesis (& yes, penile growth).

As such, the substantial decrease of male serum Testosterone concentrations (age-independent) over the past 20 years is a worrying statistic. Research shows that, over the past two decades alone, bioavailable testosterone has dropped at an approximate rate of 1.3% per year. While researchers are baffled as to the cause, many proponents of complementary and alternative medicine would argue they are simply not looking in the right places.

Today, I’d like to present you with a strategy for reclaiming your manhood that few people consider.

Just one?!

The aim of this article is not to give you a million, impossible-to-remember, tips that will exit your mind just as quickly as they enter it. Instead, the method I offer can be used by anyone without detriment to their wallet and with no detriment to their health.

*Note: Hormone optimization is a highly individualised issue. If you suspect your hormones are out of balance, I do suggest working with a healthcare professional towards better management of diet, lifestyle and other issues that may be at the root of your personal issue.

“Sunshine, Lollipops & Rainbows” ... Well Maybe Just The First One!

Previous data suggests that an association between Vitamin D and testosterone levels in men exists. Unfortunately, the research was unable to offer insight into whether this relationship was correlary or causative. More recently, a study by Pilz et al. (2010) assessed the effect of Vitamin D supplementation on testosterone levels of overweight men (Aged 20-49) undergoing a weight reduction program. Participants received either 3,332 IU Vitamin D, daily for 1 year or a placebo. It should be noted that initial 25(OH)D concentrations were less than 50 nmol/l (deficiency range) and testosterone values were at the lower end of the reference range (9.09 – 55.28 nmol/l). When these levels were subsequently measured at the conclusion of the research, circulating levels of Vitamin D had increased significantly by 53.5 nmol/l which was found to occur alongside a significant increase in total testosterone, bioactive testosterone and free testosterone. In contrast, no significant changes were observed in either the 25(OH)D or testosterone levels of the placebo group.

Figure 1. Food Sources of Vitamin D

Take-Away:

Vitamin D optimization is an important consideration for any health-conscious individual. Prior analyses suggest that mean serum levels of about 75 – 110 nmol/l may provide optimal benefits for various health-related endpoints without increasing health risks. Researchers suggest that these can best be obtained with oral doses in the range of 1,800 to 4,000 IU Vitamin D p/day. However, it is important to monitor progress through the use of periodic blood tests.


References:

Bischoff-Ferrari, H.A., Shao, A., Dawson-Hughes, B., Hathcock, J., Giovannucci, E., & Willett, W.C. (2009). Benefit-risk assessment of vitamin d supplementation. Osteoperos Int, 21(7), 1121-32.


Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreir, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin d supplementation on testosterone levels in men. Horm Metab Res, 43(3), 223-5.


Travison, T.G., Araujo, A.B., O'Donnell, A.B., Kupelian, V., & McKinlay, J.B. (2007). A population-level decline in serum testosterone levels in american men. Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202.

Could Vaccination Make Your Children More Disease Prone?

Recently, I received an interesting research update from one of the websites to which I am subscribed. The headline read - "Survey: Vaccinated Children Five Times More Prone to Disease Than Un-vaccinated Children". Being a 'vaccinated' child, my interest was naturally peaked and I deemed the article worthy of further investigation.

Vaccines: False Friends?

The article went on to report about an ongoing study out of Germany which is comparing disease rates among vaccinated and unvaccinated children. The results are, thus far, pointing to a striking disparity between the two population groups, as far as the outcome variable is concerned.

Figure 1: Comparison of the data collected to the national German KIGGS health study of children in the general population.

The data was collected from parents with vaccine-free children via an internet questionnaire (n = 10,070). The study in question is both independent and self-funded, thereby free from potential political or financial conflicts of interest. Importantly, to improve validity and diminish possible false reporting, the study called for support of questionnaire material with medical documentation.

A Snapshot of The Results

As seen above, when compared with vaccine-free participants, vaccinated children are nearly twice as likely to contract neurodermatitis, two-and-a-half times more likely to develop pattern migraine headaches, and eight times more likely to develop respiratory problems such as asthma and chronic bronchitis.

The incidence of ADHD (3x higher), hay-fever (4x higher) and thyroid disease (17x higher) are similarly worrisome, in vaccinated children when compared to those not receiving vaccines.

Surprising? Not For Some

While this may be shocking for some, several prior studies have returned similar results. For example, 15,000 children were observed for 5 years in Guinea-Bissau, finding that the death rate in vaccinated children against diphtheria, tetanus and whooping cough is twice as high as unvaccinated children (10.5% vs. 4.7%).

The More Thought-Provoking-Than-Usual Take-Away

In the 50 years or more of accelerating schedules of vaccinations, no study of health outcomes of vaccinated people versus unvaccinated has been conducted in the U.S. by the CDC or any other body. Nor has any such effort been made within Australia (to the best of my knowledge). In the meantime, children are now being given over 50 doses of 14 vaccines before kindergarten, 26 in the first year alone. With some valid criticisms made about Pasteur's 'Germ Theory', it is important (at least to any sane person) to know whether all of these injections are doing harm or good. 

That being said, good news may be around the bend, the International Medical Council on Vaccination has received ethics approval for a study which would compare the long-term health of children who receive vaccinations against those who don't. All the study needs now is funding. Depending on how the study is run and who forks out the millions required to run such a project, this could prove either an insightful comparison of these populations or another botched attempt at 'science' funded by a monetary agenda. 

So, watch this space and hope that big-pharma doesn't sink their teeth into the task!

References:

Kristensen, I., Aaby, P., & Jensen, H. (2000). Routine vaccinations and child survival: Follow up study in Guinea-Bissau, West Africa. BMJ, 321, 1435-41.

A Checklist: Potentially Harmful Cosmetic Ingredients

If my last article did not break down the selection of personal care products simply enough. Here is a further reduction of the content. Below you'll find a checklist with ingredients to be avoided. You can print these out and carry them in your wallet for reference during shopping outings! Happy buying ~

*Note: While not mentioned above, don't forget to also look for SLS - Sodium Lauryl / Laureth Sulphate on ingredient labels as another potential toxicant.

Putting The Care In Personal 'Care' Products: What Ingredients Should Be Avoided

Recently my girlfriend and I found ourselves inside The Body Shop, perusing their vast inventory of cosmetic, skin and personal care products. Me being me, my first response to my girlfriend's statement of 'this is my favourite' was to flip the product over, and pore through the ingredient list. I was about to give the item in question my unwanted seal of approval before my eyes caught the dreaded words 'paraben', 'parfum'. Shame that it was, I was unable to endorse the body butter knowing what dangers lurked inside.

So It's Got A Para-Whatever ... Why Should I Care?

Unlike popular belief, people are exposed to cosmetic chemicals in various forms on a daily basis. Every cologne / perfume you spray one, blush you powder on, moisturizer you use or lip-gloss you apply provides a vehicle for toxins to seep into your body. Studies have found cosmetics ingredients such as phthalate plasticizers, paraben preservatives, the pesticide triclosan, synthetic fragrances and sunscreens act as common biological pollutants that have potential to disrupt hormones, damage sperm, feminize the male reproductive system and contribute to low birth weight in girls. 

For those seeking further information, I would recommend the Environmental Working Group's Skin Deep Cosmetics Database, which contains information related to the safety of over 78,000 cosmetics.

The purpose of today's article is to give you lucky readers some tips that will help you navigate the personal care aisle of the stores without being duped into buying something that could potentially adversely affect your health.

Tips For Selecting Products To Reduce Toxic Load

The Top Tip is to use fewer and simpler products. Embrace your true beauty rather than hiding it behind a wall of foundation.

Alright, now that that's out of my system here are some more practical contributions:

• Cleaning Products

NO - triclocarban (bar soap), triclosan (liquid soap)

YES - hand sanitizers with ethanol / ethyl alcohol

• Moisturizing

NO - retinyl palmitate or retinol.

• Tooth-Care

NO - triclosan & fluoride (in toothpaste / mouth wash)

• Lips

NO - retinyl palmitate or retinol

• Sun Protection

NO - SPF 50+, retinyl palmitate, aerosol spray / powder, oxybenzone, insect repellent

• Hair Care

NO - 'fragrance', PEG's, polyethylene, parabens (of all varieties), DMDM hydantoin, sodium lauryl (laureth) sulphate (SLS)

• Nails

NO - formaldehyde, toluene, dibutyl phthalate

• Other Products

Hair Straighteners - cancer, allergy, hair damage / loss.

Loose Powders - inhalation risk

Perfumes - allergy concerns

Dark Permanent Hair Dyes - linked to cancer

Skin Lighteners - skin irritation and damage

In sum, we should all learn to read labels. Clearly, the nutritional variety are not the only ones to be concerned with. Whether you're buying for yourself, children or teenagers these ingredients are best avoided due to the reasons cited above. However, going back to your ancient roots is a good solution. Many natural products can be used in replacement of chemical ones. For example, coconut oil serves multiple purposes as a moisturizer, hair conditioner, and can be used in place of shaving cream as a 'pre-shave' application.

References:

EWG. (unknown date). Myths on cosemtics safety. http://www.ewg.org/skindeep/myths-on-cosmetics-safety/

Duty, S.M., et al. (2003). The relationship between environmental exposure to phthalates and dna damage in human sperm using the neutral comet assay. Environ Health Perspect 11(9), 1164-9.

Gray, T.J., & Gangolli, S.D. (1986). Aspects of the testicular toxicity of phthalate esters. Environmental Health Perspectives, 65, 229-23.

Hauser, et al. (2007). DNA damage in human sperm is related to urinary levels of phthalate monoester and oxidative metabolites. Hum Reprod, 22(3), 688-95.

Swan, S.H., et al. (2005). Decrease in anogenital distance among male infants with prenatal phthalate exposure. Environ Health Perspect, 113(8), 1056-61.

Veldhoen, N., et al. (2006). The bactericidal agent triclosan modulates thyroid hormone-associated gene expression and disrupts postembyonic anuran development. Aquatic Toxicology, 80(3), 217-227.

Using Diet To Relieve Migraine & IBS Symptoms

Irritable Bowel Syndrome (IBS) and migraines are a cause of grief to many. It is estimated that a whopping 10 - 20% of the world's population suffer symptoms of IBS. Meanwhile, migraines are one of the top 20 causes of disability.

However, good news may be around the corner. A recent randomized controlled double-blind clinical trail in Turkey found that an elimination diet based on the blood's levels of immunoglobulin G (IgG) in reaction to 270 common food allergens, helped alleviate the frequency of both migraine attacks and IBS-related symptoms in people with both conditions. 

This is perhaps not all that surprising for those of us who are aware of the research suggesting that IBS might have an autoimmune origin. Similarly neurological disorders including migraines are known to be linked with autoimmune issues.

What Is An 'Autoimmune Disease'?

Autoimmune diseases are conditions where the body's immune system attacks its own tissue rather than a foreign antigen. Examples of such conditions include IBS, rheumatoid arthritis, lupus and autoimmune thyroid diseases like Hashimoto's. Many naturopaths believe that these are, at least, partially caused by foreign substances 'confusing' the immune system and point the finger at the enormous load of environmental toxins we are exposed to on a daily basis. I also believe that the highly inflammatory nature of the typical western diet plays a major role in the development and progression of such conditions.

Any Tips?

You're probably asking, 'what foods should I be avoiding if I have IBS or migraine symptoms?' The truth is that no two people with either condition will have the same list of foods that aggravate symptoms. However, the following are common irritants and are a great place to start your elimination diet:

• Gluten and grains

As many as 50% or more of IBS patients also have gluten intolerance. Gluten can cause headaches and migraines in individuals with gluten allergies.

• Dairy

Bloating and diarrhea can result from lactoe intolerance. In addition, processed dairy (unlike it's raw counterpart) is another example of an 'inflammatory food', high in estrogens, traces of antibiotics & other toxins, as well as Omega-6's which further contribute to the inflammation.

• Caffeine

Coffee and other caffeinated beverages can disturb the GI tract and blood vessels in the brain. Some individuals experience significant relief when caffeine is eliminated from the diet.

Additional tips for addressing autoimmune disease are to:


Immune Boosting Tip: Take immune balancing nutrients and supplements including Vitamin D, Essential Fatty Acids (EPA / DHA) and probiotics to further augment the power of your natural defences.

Reference:

Aydinlar, E.I., Dikmen, P.Y., Tifticki, A., Sarcuc, M., Aksu, M., Gunsoy, H.G., Tozun, N. (2012). Igg-based elimination diet in migrain plus irritable bowel syndrome. Headache, doi: 10.111/j.1526-4610.2012.02296.x. [Epub ahead of print].

BrindAmour, K. (2013). Immunoglobulin G-based elimination diets curb migraines and irritable bowel syndrome symptoms. NaturalNews, http://www.naturalnews.com/038592_elimination_diet_migraines_IBS.html, viewed, 9 January 2013.

Miskiewicz, P., Kepczynska, N.A., Bednarczuk, T. (2012). Coeliac disease in endocrine diseases of autoimmune origin. Endokrynol Pol, 63(3), 240-9.

Shin, J.E. (2011). Does irritable bowel syndrome and dysmotility have an autoimmune origin? Neurogastroenterol Motil, 23, 1000-1006.



http://www.naturalnews.com/038592_elimination_diet_migraines_IBS.html

The Parable Of The Two Martial Artists

Today, I'd like to move briefly away from my usual delivery of research-oriented information and tell you a story about two men seeking the knowledge of a great Martial Arts Master (which happens to perfectly supplement my earlier post on perseverance).

I know you're probably rolling your eyes and getting ready to exit the web browser, but I encourage you to indulge me. I found the lesson of this tale profound, & am convinced that any reader with a dormant philosopher or spiritual inside them will do the same!

So the story goes that two young men of similar qualities, strength and ability sought out a renowned Martial Arts Master to impart upon them his knowledge. The Master took the men to an open field, sending one to the left and one to the right. He gave both men a small shovel and said to them 'the first one to find water will be rewarded will all of the knowledge which he seeks'.

The Master told them persistence was the key to unlocking their destinies. Although the two men were similar in so much, their methods for finding water differed greatly. The man on the left was aggressive and began digging with vigor and enthusiasm. The man to the right first observed the terrain. Then, he found an area which looked suitable.

By this time, the man on the right had already dug a deep hole and felt there was no water and so he moved on to dig in another area. Meanwhile, the man on the right - undeterred - started digging his hole. As the Master instructed, he stayed focused and persistent.

After three months of digging, the man on the left was starting his 21st hole, but has not found a droplet of water. This fact disheartened him greatly. The man on the right was still in the same hole, about 25 feet down. He had to construct a ladder to get to the bottom but still looked strong.

Finally, after 6 months, the man on the right had dug more than 50 feet into the ground until he finally hit water. Excited, he ran with all haste to the Master and said 'Master, I found the water - when can I begin to gain your knowledge?' 

The Master said, 'young man, you have completed your first and most important lesson. All you need to do is use the same focus and determination as you did digging for the water and you will be the greatest Martial Artist in the world.'

The Master then said, 'let this be a lesson; the man who digs in one hole will find his wealth and success, the man who digs many holes will grow tired and weak and will no longer have the desire to finish his journey'.

Sleep To Minimze Muscle Loss During Dieting

The Average Dieting Cycle:

1. Feel disgust with overly high body-fat percentage.
2. Cut calories.
3. Pray to God you retain lean mass and lose as much fat as possible.

Some may even liberally pepper this recipe with exercise (generally of the aerobic persuasion) and supplements to help speed along the results. In either case, a keystone in the equation of weight loss is being overlooked, perhaps due to it's simplicity. 

Sleep It Off

There has been a long established link between sleep and obesity. Studies have shown that sleeping 5 hours of less makes individuals 32% more likely to experience major weight gain (>15kg) over a 16-year period. Furthermore, scientists have calculated that each extra hour of sleep, daily is associated with a 2.8% decrease in fat percentage (Rontoyanni, Baic & Cooper, 2007).

A lack of sleep stimulates appetite influencing the hormones controlling hunger. Not catching enough winks reduces the production of the appetite suppressing leptin and stimulates the production of appetite boosting hormones such as ghrelin. This can have profound effects on  cravings and food intake.

Sleep - A Dieter's Best Friend

Emerging data suggest that lack of sufficient sleep may modify your neuro-endocrine response to reduced food intake (as in dieting), and have an adverse impact on the metabolic effects of caloric restriction. This implies that a large appetite may not be the only thing that could affect sleep-deficient dieters.

In the study in question, participants spent two 14-day periods in a laboratory where they were assigned time-in-bed schedules of either 8.5h or 5.5h a night. These 14-day periods were conducted at least 3 months apart. In terms of food intake, participants consumed the same diet with caloric content restricted to 90% of their resting metabolic rate (if they got no exercise).

The Results

During their stay, the participants lost the same amount of weight (approximately 3kg). However, when participants were only allowed to sleep for 5.5 hours, they lost 55% less fat mass and 60% more lean body mass than those who slept the full 8.5 hours. In addition, resting metabolic rate was lower at the end of the two-week cycle for the 5.5 hour group.

The researchers suggest that the combination of energy and sleep restriction in overweight adults resulted in a modified state of negative energy balance that was characterized by decreased loss of fat and an increased loss of fat-free mass. The takeaway is that, while sleep is doubtless of vital importance to our physiological functioning; dieters may want to pay special attention to this variable to avoid undue losses in muscle-mass. Muscle is key in the regulation of metabolism, and individuals looking to shed fat should seek to maximize it's retention during periods of dieting to achieve optimal results both during and post-calorie restriction.

*Note - One point of consideration for the given study was that the students consumed a diet comprising 48% (CHO), 34% (FAT), 18% (PRO). As a result, even in the 8.5 hour group, an unnecessarily large quantity of fat-free mass was sacrificed due to inappropriate macro-nutrient composition. The researchers doubtless mimicked calorie restriction in a typical western diet. However, I believe that greater protein intake to the effect of 1.5g - 2g per pound of body-weight, in combination with several bouts of heavy-resistance training weekly would have stimulated greater retention of fat-free mass in participants.

References:

Nedeltcheva, A.V.,Kilkus, J.M., Imperial, J., Schoeller, D.A., & Penev, P.D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med, 153(7), 435-441.

Patel, S.R., Malhotra, A., White, D.P., Gottlieb, D.J., & Hu, F.B. (2006). Association between reduced sleep and weight gain inwomen. Am J Epidemiol, 164(10), 947-954.

Rontoyanni, V.G., Baic, S., & Cooper, A. R. (2007). Association between nocturnal sleep duration, body fatness, and dietary intake in Greek women. Nutrition, 23(11-12), 773-777.

Building Perseverance From The Inside, Out

As early as 1907, psychology has sought to determine why some individuals accomplish more than others of similar ability. What possesses one person to endure numerous difficulties to complete a task, while another habitually fizzles when faced with adversity?

While some traits such as emotional intelligence, self-confidence or physical attractiveness may be important, one could argue that some characteristics may be essential to success regardless of domain.

So, what personal quality is shared by the most prominent leaders in every field? 

What separates the 'winners' from the 'losers' and how can you get some?

Perseverance (a.k.a. 'grit')

Grit entails working toward challenges, maintaining effort and interest over time despite failure, adversity and plateaus is progress. Sound like you? Then you can stop reading ... If not, lets explore the concept a little further to help understand ways to encourage it's development.

The gritty individual approaches achievement as a marathon: stamina is their advantage. Where boredom or disappointment will signal to others that it's time to change trajectory, the gritty individual will stay their course.

Grit & IQ

We often think of intelligence as the best predictor of achievement. However, Howe (1999) argued that perseverance was at least as crucial for high achievement as intellectual ability. Similar studies of in chess, sport, music and visual arts, have found that practice sets aside exceptional performers, suggesting that raw 'talent' may not be enough for ultimate success.

Grit & Personality

Some believe grit overlaps with aspects of personality such as conscientiousness (thoroughness). In my humble opinion, it is a separate trait unto itself. For example, individuals high in their need to 'achieve' will purse goals that are neither too easy nor too hard. The gritty will deliberately set a long-term objective and stick to it even in the absence of positive reinforcement. 

The Neuro-chemistry of Grit

It may be hard to see how one can influence personality without psychological intervention. However, each person unconsciously acts daily to change attitudes and behaviours. 

When you accomplish a goal, treat yourself to that last bit of chocolate, etc. the body produces dopamine (a.k.a. the 'reward molecule'). It has been known for years now that dopamine production is related to positive behaviour reinforcement. However, more recent research has found that key receptors for dopamine act like 'gateways' that enable habit formation. Why should you care? Because this opens the door to speeding up the formation of good habits such as perseverance.

How To: Become a Grittier You

Using the knowledge that your internal 'reward system' will regulate behaviour by making you feel good when you achieve a goal there are several steps you can take to consciously trigger the release of dopamine, thereby making new behaviours that much easier to stick to:

• The Pleasure Over Pain Principle 

As animals, are hardwired to seek pleasure and avoid uncomfortable experiences. Most people see 'perseverance' as an arduous and painful process. To create grit, try reframing your views. Stop interpreting perseverance as a 'drag' and start looking at it as an opportunity to boost your confidence in a feel-good way. Let your new mantra be [INSERT NAME OF TASK] = BLISS. Although laziness may be seductive in the short term, over time, complacency leaves dopamine depleted and you dissatisfied and depressed.

• Play a Game

Start looking for other ways to create reward throughout the day and deliver your much wanted rush of dopamine. Even mundane activities such as puzzles, brain-teasers and simple games can help your brain release dopamine. Try winning a few and see how you feel.

• Believe It

It is important to have a system of belief around the core areas of our lives. By cultivating the belief that persevering to achieve a goal will produce more dopamine, your brain will 'learn' to accept this for a fact.

• Cheer Yourself On

When you achieve a goal tell yourself "Yes! I did it!" - always talk yourself up, not down. Goals not going as planned? Try another dose of psychological reframing. Instead of focusing on the fact that you have yet to make that big lift at the gym you or haven't lost enough weight for the week,  look for the positives and reward yourself mentally for the challenges you've gone through to achieve what you have.

• Repetition, Repetition, Repetition

Regular repetition of a behaviour is the one of the most effective ways to hardwire the habit of perseverance. Don't give up prematurely, tell yourself that your goal is within your reach and learn to accept momentary set-backs as a part of life, rather than a reflection of your ability. The longer you stick with a regimen, the less it will be viewed as a 'disagreeable' experience, eventually becoming a labour of love.

References:

Howe, M. J. A. (1999). Genius explained. New York: Cambridge University Press

Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Personality Processes and Individual Differences, 92(6), 1087-1101.

Wang, L. P., Li, F., Wang, D., Xie, K., Wang, D., Shen, X., & Tsien, J. Z. (2011). NMDA receptors in dopaminergic neurons are crucial for habit learning. Neuron, 72(6), 1055-66.

Acidic or Alkaline? Know Your Foods

If you've ever practiced a martial art you'll be well aware of the importance of balance. I'm not referring to balance of the postural variety (although that's also important). I'm talking about the Chinese concept of Yin-Yang which is used to describe how contrary forces interconnect in the natural world (often to complement each other).

When it comes to health and nutrition, your body's tendency towards homeostasis should be your first sign of the role balance plays in biological processes. Unfortunately, the typical western diet is greatly OUT of balance. The foods we consume typically have an acidifying effect on the body, which over time can lead to less-than-optimal health.

Fitness Tip:

Below, is a chart detailing common foods and their pH levels. You can use this as a guide to alkalizing your diet.

Many of us with fitness or sporting aspirations will typically be consuming high-protein diets. Instead of giving these up completely, try using the chart to ensure that each meal contains a healthy serving of alkaline foods. Remove foods with a pH of 3.0 from the equation (as they're often harmful to more than just pH), and you'll find that you're left with an abundance of nutritious and energy-giving foods that can be used to balance pH in line with your performance / physique goals.

Try aiming for a 70-30 ratio between high alkaline vs. acidic foods.

Super Spirulina: Nutritional & Therapeutic Benefits

For the uninitiated, Spirulina is a microscopic blue-green algae super-food sold in many health food stores for it's nutritive properties. While early interest in Spirulina focused on it's potential as a source of protein and vitamins, currently more research has started looking at the possible therapeutic effects of Spirulina, with some promising results that may make you regret passing up on that tub at your local Healthy Life.

Nutritional Benefits:

• Boasts an amazing protein level of 60-70% protein by weight. 

• Contains all 8 essential amino acids and 10 non-essential ones.

• Naturally rich in iodine.

• Loaded with B vitamins (including B-12), vitamin K & many more.

• High in minerals (including calcium, iron, magnesium, selenium, manganese, potassium and zinc).

• A great source of essential fatty acids including gamma-linoleic acid (GLA).

• Low carb

Therapeutic Effects:

Several rat studies have found that Spirulina decreased both total and bad cholesterol, while increasing good cholesterol. In 1988, Nakaya et al. conducted a human trial which showed supplementation with 4.2g Spirulina per day lowered total serum cholesterol and LDL cholesterol. As in the rats, HDL levels increase concurrently.

Spirulina has also been found to have antitumor properties, as well as to enhance the immune system and protect against radiation's effects. In rats, Spirulina showed protective effects against kidney failure induced by mercury and cisplatin.

Tsuchihashi et al. (1987) have shown that in intake of Spirulina at 5% of the diet increased the population of Lactobacillus in rats by 3 times over the control group in which Spirulina was absent from the diet. In humans, Lactobacillus is believed to improve digestion and absorption of foods and protect from infection.

Supplementation with the algae was found to be effective in lowering fasting blood sugar levels, and suppressing the spike in blood sugar following glucose loading (Takai et al., 1991).

Backer et al. (1986) also found that 2.8g of Spirulina, 3 times a day, over 4 weeks produced statistically significant reduction in body weight of their participants.

Finally, it has shown promise in the treatment of hypertension as it was used to suppress the elevated blood pressure of rodents.

Note:

If you peruse the forums where discussion of Spirulina takes place, you'll notice that some people will comment on the taste or smell of the powder. I find the taste to be reminiscent of nori (seaweed used in sushi), and I sprinkle 10g over my tuna salad at lunch to create a maritime treat that is both filling and nutritious. Bon appetit!

References:

Becker, E.W., Jakover, B.,  Luft,  D., Schmuelling,  R.M. (1986). Clinical and biochemical  evaluations of the alga Spirulina with regard to its application in the treatment of obesity: a double-blind cross-over study. Nutr. Rep. Int. 33: 565-574.

Belay, A., Ota, Y., Miyakawa, K., & Shimamatsu, H. (1993). Current knowledge on potential health benefits of spirulina. Journal of Applied Phycology, 5, 235-241.

Nakaya, N., Honma, Y., Goto, Y. (1988). Cholesterol lowering effect of Spirulina Nutr. Rep.  Int. 37: 1329-1337.

Takai, Y., Hosoyamada, Y., Kato, T. (1991). Effect of watersoluble and water insoluble fractions of Spirulina over serum lipids and glucose resistance of rats. J. Jap. Soc. Nutr  Food Sci. 44: 273-277.

Tsuchihashi, N., Watanabe, T., Takai, Y. (1987). Effect of Spirulina platensis on caecum  content in rats. Bull. Chiba Hygiene College, Chiba, Japa,. 5: 27-30.

Muscle & Metabolism: Are You Missing Out?

It is unfortunate that, for many, muscle is seen as either a means to a more aesthetic end, or as an unsightly physiological disaster that should be maintained (at best) and avoided (at worst). It has been my experience that neither the former, nor the latter population has a true appreciation of skeletal muscle for what it really is - metabolic currency.

Muscle is a crucial tissue for maintaining blood sugar control and energy balance. Muscle uses both glucose and fatty acids as fuel and serves as a source of amino acids for fuel by other tissue during periods of starvation (McPherron, Guo, Bond & Gavrilova, 2013). In addition, skeletal muscle will cause postprandial (occuring after a meal) insulin secretion to shuttle glucose where it needs to go, rather than into fat!

6 Under-Recognized Benefits of More Muscle:

You might think that there is nothing more boring than lifting a heavy object in a repetitive manner, however it is important to note the metabolic benefits that such training imparts. 

• Hypertrophy and strength training increases the growth of fast contracting 'glycolitic' fibers, which use glucose for fuel. While you may not be able to get away with Herculean serving sizes, having more lean mass will make your body more efficient at burning the carbs you DO eat.

• Studies on rodents have shown that those with increased muscle mass have reduced adipose (fat) mass and a resistance to diet-induced obesity. 

• In humans, lean mass is positively associated with reduced incidence of insulin resistance, or metabolic syndrome which are both risk factors for cardiovascular disease and Type 2 Diabetes.

• Irisin from muscle has been found to promote brown adipose tissue differentiation and thermogenesis in white adipose tissue. For the uninitiated, brown adipose tissue (BAT) burns fat to produce heat and has profound effects on insulin sensitivity & glucose tolerance as well as metabolism, making it a more preferable form of adipose tissue. 

• Early findings suggest that muscle may produce a, yet unknown, factor that regulates food intake. Feedback is sent to the Central Nervous System from either the muscle acting on other tissue or via a direct muscle-brain link that relays satiety signals to the brain. Therefore, increased muscle mass should reduce, rather than increase, food intake.

• An additional benefit of exercise is increased vascularity, which may promote the increased delivery of oxygen, nutrients and insulin to muscle fibers.

So, for your muscle-phobes out there - take this message to heart and reap the benefits. When you hear 'muscle' you may think ...

But, remind yourselves: that's just your irrational self talking. 

Reference:

McPherron, A.C., Guo, T., Bond, N.D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 1-7.

Stevia - The Sugar Substitute For The Health Astute

It's 2013! 

As we welcome in the new year, it is regrettable that the epidemics of obesity and Type 2 diabetes do not appear to have slackened their grip on industrialized nations. Approximately two-thirds of adults Amercians are currently overweight or obese and the current estimates for Australia are no better! Unless we change our patterns of eating, it is estimated that 80% of Australians will be overweight by the year 2025. 

The Usual Suspects

By now, the message that diets consisting of high amounts of sucrose (table sugar - 50% glucose, 50% fructose) lead to weight gain should be old news. We should also be picking up on the fact that over-consumption of fructose will also increase body fat and decrease insulin sensitivity (Stanhope et al., 2009).

A Simple (?) Solution

The consumption of added sugars, in America alone, is estimated to be 142 lbs per person, per year (Wells & Buzby, 2008)! Putting two and two together, a seductively simple solution presents itself ... Reducing the consumption of added sugars and controlling postprandial glucose and insulin levels could rectify some of the metabolic damage two-thirds of the nation are doing themselves. 

However, sugar-addicts will tell you that this may be easier said than done. High calorie, high glycemic foods can result in metabolic and hormonal changes that stimulate hunger as well as influencing the reward centre of the brain (O'Keefe & Bell, 2007). So, what may be needed is a sugar-substitute. 

How To Replace Sugar ...

Those who do try to break their addiction will often turn to sweeteners to replace their sugar-load and get a 'fix' for their sweet-tooth. As such, Diet Coke sales are booming, and Splenda is having a field day. Unfortunately, the use of artificial sweeteners may be little more than a curse in disguise. Several studies have established a link between the commonly used sweetener 'Aspartame' and various forms of cancer, moreover (for the dieter), the research is split on whether aspartame suppresses or stimulates appetite, thereby leading to weight gain (Swithers & Davidson, 2008).

I Give You ... Stevia

In a world where every 'engineered' food seems to turn around and bite humanity in it's rear-end, maybe what we need is a natural alternative!

Figure 1. The Stevia Rebaudiana plant

Stevia is a natural, sweet-tasting, calorie free botanical that can be used as a substitute to both sugar and artificial sweeteners. In the literature, stevia has been found to increase insulin sensitivity and to have beneficial effects on blood glucose and insulin levels. A recent study compared the effects of stevia, aspartame and sugar on food intake, satiety and postprandial glucose and insulin. The results showed that participants who were given a 290 calorie 'preload' (meal) containing stevia did not compensate by eating more at either lunch or dinner meal and reported similar levels of satiety compared to when they ate a higher calorie (493) preload containing sugar (Anton, et al., 2010).

What About Insulin?

For those worried about insulin, fear not - stevia does not induce a glycemic response and has been found to enhance insulin levels above baseline without altering blood sugar (Jeppesen, et al,. 2002). This unique property has caused scientists to conclude that stevia may even have potential of becoming a new anti-diabetic drug, for use in Type 2 diabetes. The ability of stevioside to improve insulin secretion, signaling and sensitivity has been shown in numerous animal models (Brahmachari, et al., 2011).

5 More Reasons To Try Stevia:

If it wasn't enough that stevia has potential antidiabetic effects, here are 5 other reasons why stevia may be a worthwhile investment for any health-conscious reader:

• Antitumor and anticancer activity
• Antihypertensive activity
• Anti-diarrheal activity
• Renal (liver and kidney) protective activity
• Antioxidant activity

A Final Word on Safety

In 2006, a thorough evaluation of experimental studies of Stevia concluded that the substance is neither genotoxic nor carcinogenic. Stevia's very low acute oral toxicity, also makes it highly unlikely that an individual will induce a toxic reaction from ingesting the extract. 

As no guidelines exist with regards to dosage, I tend to err on the side of caution when dabbling in natural alternatives. Much like their artificial counterparts there is often a point of diminishing returns that may not be immediately apparent to the scientific community. 

However, as far as the current literature is concerned, stevia is a non-toxic and safe supplement with potential effects that could aid more groups than just those seeking to satisfy their taste-buds.

Reference:

Brahmachari, G., et al. (2011). Stevioside and related compounds - Molecules of pharmaceutical promise: A critical overview. Arch. Pharm. Chem. Life Sci. 1, 5-19.

Shivanna, N., Naika, M., Khanum, F., & Kaul, V.K. (2012). Antioxidant, anti-diabetic and renal protective properties of stevia rebaudiana. Journal of Diabetes and It's Complications. [Epub ahead of print].

Anton, S. D., et al. (2010). Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite, 55(1), 37-43.


Swithers, S.E., Davidson, T.L. (2008). A role for sweet taste: calorie predictive relations in energy regulation by rats. Behav Neurosci.122:161–173. [PubMed: 18298259]



P. B. Jeppesen, S. Gregersen, K. K. Alstrup, K. Hermansen (2002). Phytomedicine. 9, 9–14.



O’Keefe, J.H., Bell, D.S. (2007). Postprandial hyperglycemia/hyperlipidemia (postprandial dysmetabolism) is a cardiovascular risk factor. American Journal of Cardiology. 100, 899–904. [PubMed: 17719342]

Wells, H.F., & Buzby, J.C. Dietary Assessment of Major Trends in U.S. Food Consumption, 1970–2005. (Rep. No. 33). Washington DC: U.S. Department of Agriculture; 2008.

Stanhope, K.L., Schwarz, J.M., Keim, N.J., Griffen, S.C., Bremer, A.A., Graham, J.L. (2009). Consuming fructosesweetened, not glucose sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. The Journal of Clinical Investigation. 119, 1322–1334. [PubMed: 19381015]