The Importance of Thinking Twice About Our First Time

It’s Valentine’s Day, and I would be remiss if I did not attempt to constructively contribute to the flood of vacuous, relationship-centred information we are being exposed to.

As a day of love, I have no doubt that some couples (and even singles) will be using today as an opportunity to consummate their relationships; sometimes for the ‘first time’. For many, the loss of virginity is often viewed as an important milestone in human development thought to herald the transition to adulthood. For others, it holds no special significance and plays little role in their sexual decisions.

However, recent research published in the Journal of Sex and Marital Therapy suggests that, if you fall into the latter category, you may wish to rethink your standpoint. The researchers examined how first-time sexual satisfaction impact long-term sexual function as well as how first-time physical and emotional responses affect long-term sexual experiences.

The findings showed that positive first-time experiences were predictive of both physical and emotional satisfaction. This was particularly the case in those who felt loved and respected by their partners. These participants reported their later encounters more emotionally satisfying.

The scientists argued that, based on the results, we can suggest that our first-time sexual experiences could form a pattern of thought & behaviour that may dictate sexual experiences and our understanding of information concerning sexuality.

The moral of this story is simple ... Whether it’s Valentine’s Day, New Year’s Eve or simply a random encounter with a particularly attractive individual, this research supports the story that popular media has been attempting to sell us for years: your ‘first time’ is special and as such, should be dictated by feelings of attachment (if not love) and respect, rather than lust and sexual deprivation.

Reference:

Smith, C. V., & Shaffer, M. J. (2012). Gone but not forgotten: Virginity loss and current sexual satisfaction. Journal of Sex & Marital Therapy, 39(2), DOI: 10.1080/0092623X.2012.675023

Practical Core Training: Leveraging Standing & Unilateral Movements

For the masses of ‘weekend warriors’ training for purely aesthetic purposes, the ‘core’ is a term that’s either entirely absent from their vocabularies or an afterthought in the larger scheme of their physique aspirations. However, the importance of the core muscles (around the hips, lower back and abdomen) are not to be scoffed at. They serve to stabilise the body during movement and unfortunately, due to our sedentary lifestyles, do not nearly often enough receive the appropriate amount of stimulation.

Enter The Trainer:

If you’ve stepped foot in a commercial gym, you might find the odd person here or there working with a trainer to perform bicep curls (or worse; squats) on a bosu ball. The field of personal training has wasted little time in latching onto the finding that core muscles can be stimulated by doing exercises on an unstable surface and exploiting it in unique and colourful ways. At the same time, an often overlooked consideration in the program-building repertoire of many trainers is that core muscles are trained to a greater extent when they require you to keep your body stable, rather than ‘flex’ the muscles. This is why a plank is a better exercise than a crunch. As such, you may find the same clients supersetting their bosu-squats with weighted-decline Russian twists, etc.

Now, The Study ...

Taking the former finding into account, Saeterbakken & Fimland (2012) investigated the effect of performing common resistance exercises when standing, compared to seated and unilaterally compared to bilaterally. Their marker for success: the muscle activation of the core.

The researchers used EMG activity seen in the rectus abdominis, external oblique and erector spinae of 15 healthy males as they performed five repetitions (at 80% 1RM) of unilateral, bilateral, seated and standing dumbbell shoulder presses.

The rectus abdominis (6-pack muscles) were found to work harder when the exercises were performed standing, whereas the obliques worked harder when unilateral movements were executed.

 

Their findings suggest that, in order to elicit the greatest amount of neuromuscular core activation, standing instead of seated and unilateral instead of bilateral exercises should be used.

The Practical Application

Unilateral movements can be performed with almost any upper body exercise. Consider the unilateral:

• Bench Press (Incline, Decline, Neutral Position)
• Shoulder Press
• Dumbbell Fly
• Lat Pull-Down
• One-Handed Pull-Up
• One-Handed Push-Up
• Dumbbell Row
• Kettlebell Movements (e.g. Swings, Snatch, etc)
  

In the case of standing to activate the core, this is easily done with anything including:

• Shoulder Press
• Snatch
• Clean & Jerk
• Push-Press
• Front Raise
• Lateral Raise
• One-Handed Dumbbell Snatch
• Kettlebell Movements (e.g. Swings)

One exercise that I cannot extol enough is the hand-stand push-up. Although many bodybuilder scoff at the premise of bodyweight training, I guarantee that the handstand push-up is no laughing matter. Full repetitions require months of training to achieve and the ultimate progression would involve you performing reps with no wall for support. This will provide maximum core activation in combination with a hell of a strength building exercise.

Naturally, these exercises performed in a standing or unilateral method will be initially humbling. Those individuals used to heaving gargantuan weight may find themselves back at the ‘herculean’ level. However, for the benefit of your core as well as your long-term performance, it may be advisable to swallow said piece of humble pie. When you find yourself able to dragon-flag until the cows come home, you (& your partner) will thank me!

References:


Duncan, M. (2009). Muscle activity of the upper and lower rectus abdominis during exercises performed on and off a swiss ball. J Bodyw Mov Ther, 13(4), 364-7.

Saeterbakken, A.H., & Fimland, M.S. (2012). Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise. Eur J Appl Physiol, 112(5), 1671-8.

The Definitive Resource For Cosmetic & Personal Care Product Safety

A chief raison d’être for Genki-Do was the dissemination of evidence-based knowledge to the broader population. It’s mission is to use information to empower the public towards making better health choices and to assist them in moving closer to their objectives, whatever they may be.

I have blogged previously about the Environmental Working Group, with relation to reports they had published regarding sun-care and personal care products. However, today I’d like to step off the pulpit and place the power of information into the reader’s hands! Thus, without further ado – I give you

Environmental Working Group’s Skin Deep Database

Launched in 2004, it is a vast repository of online safety profiles for cosmetics and personal care products. This resource will provide you with easy-to-navigate safety ratings for a range of products and ingredients on the market. The EWG have developed a hazard rating ranging from 0 (low concern) to 10 (high concern), which reflects known and suspected hazards associated with the ingredients found in products ranging from nail polish to shampoo.

Impressively, Skin Deep contains information and online safety assessments for 79,081 products, covering 2,897 brands.

Note – Currently, only nine ingredients found within these products are rates 0 (with robust data availability). These are: Avena Sativa (Oat) Kernel Meal, Blue Green Algae, Cellulose, Colloidal Oatmeal, Honey, Sea Salt, Sodium Chloride, Sucrose and Water.

This sparse number should speak volumes about the nature of the substances found in the vast majority of cosmetics / personal care products, and should encourage consumers to seek natural alternatives when they can. When in doubt just revert to the catch-cry of the Paleo movement; ‘What would Grok do?’

Intermittent Fasting as a Tool For Muscle Gain & Fat Loss

For those seeking to lose fat and build muscle, the idea of voluntarily fasting for 16 hours, followed by an 8 hour ‘feeding’ window may seem as far from practical as possible. For those same individuals, the prospect of then training in a fasted state before waiting several hours for one’s post-workout meal would equate to the highest form of exercise sin.

However, for those with both lean muscle gains and fat-loss in mind, Intermittent Fasting may be of more interest than face value would suggest.

Figure 1. The potential results of Intermittent Fasting, personified

Debunking The Myths Surrounding Fasting:

First off, let’s allay some irrational fears . A recent study looked at the signalling pathways associated with muscle protein synthesis after a resistance training session performed in either a fasted or fed state. Participants performed a standardized training session in either a fasted state or following the ingestion of a carbohydrate-rich breakfast. Thereafter, the trainees received a solution (6ml/kg of bodyweight) comprised of carbohydrates (50g/l), protein hydrolysate (33g/l) and leucine (16.6g/l). The results indicated that resistance training while fasted stimulated the intramyocellular anabolic response to the CHO/PRO/Leucine mixture, whereas ingestion of carbohydrates prior to training actually blunted this effect.

OK, so we’ve established that the anabolic process can still be stimulated through the use of fasting; how about HGH (Human Growth Hormone)? As we know, exercise stimulates the natural production of growth hormone. This is particularly so in the case of exercise modalities that stimulate blood lactate concentration (e.g. resistance training, sprinting, etc.). It is important to note that IGF-1 as well as GH concentrations in plasma are known to be unaffected by the fasting process. Ergo, as long as an appropriate exercise-induced stimulus is present – one would not need to fear decreased growth potential. In fact, recent evidence would suggest that, on the contrary, growth hormone may be increased during 24-hour fasting periods, to the order of 1,300% and 2,000% for men and women, respectively.

Implementing a I.F Protocol & Additional Failsafe’s:

Who wants to spend 16 hours fasting in a waking-state? The chances of successfully avoiding boredom-fueled hunger pangs and elevated ghrelin levels in this manner are similar to the odds of successfully navigating an asteroid field (3,720:1). Thus, the simplest way to implement a fasting protocol would be to have your final meal of the day at approximately 8pm and fast until 12 noon the next day.

Naturally, you can begin and end the 16 hour window in accordance with your individual schedule. But, such a set-up would allow you to partake in a fasted morning training session and maximise the hormonal response from this exercise by holding off the first post-workout meal for several hours.

If you’re still worried about muscle catabolism, you can implement the additional failsafe of ingesting BCAA’s following training, coupled with EAA’s at several intervals during the fasting period to increase the markers of anabolism in skeletal muscle during and after resistance exercise. I opt for 10g EAA’s prior to training, a 5g EAA / 5g BCAA mix with 2.5g Glutamine intra-workout and 10g of BCAA’s (2:1:1 ratio) and 4g free-form Leucine post-workout.

 
References:

Karlsson, H.K., Nilsson, P.A., Nilsson, J., Chibalin, A.V., Zierath, J.R., & Blomstrand, E. (2004). Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. Am J Physiol Endocrinol Metab, 287(1), E1-7, Epub.

Deldicque, L., De Bock, K., Maris, M., Ramaekers, M., Nielens, H., Francaux, M., & Hespel, P. (2010). Increased p70S6K phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. Euro J App Physiol, 108(4), 791-800.

Godfrey, R.J., Whyte, G.P., Buckley, J., & Quinlivan, R. (2009). The role of lactate in teh exercise-induced human growth hormone response: Evidence from McArdle disease. Br J Sports Med, 434(7), 521-5.

Bouhlel, E., Zaouali, M., Miled, A., Tabka, Z., Bigard, X., & Shephard, R. (2008). Ramadam fasting and the GH/IGF-1 axis of trained men during submaximal exercise. Ann Nutr Metab, 52(4), 261-6.

Intermountain Medical Center (2011, May 20). Routine periodic fasting is good for your health, and your heart, study suggests. ScienceDaily. Rerieved February 5, 2013, from http://www.sciencedaily.com/releases/2011/04/110403090259.htm

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.