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Click to preview "Is Keto Good for Athletes?" article opening content and subsections
Is Keto Good for Athletes?
The keto health craze is here!
And if you’re wondering whether you should try it or not (especially if you’re an athlete), you need to read this!
The idea behind the diet’s popularity is that it can literally train your body to burn fat as fuel. This means your metabolism actually changes. You stop burning carbohydrates (your body’s preferred fuel), and start burning fat (and ketones) as fuel.
You become “fat adapted.”
How is this possible? What are the risks and benefits? And how does this apply to athletes?
I hash it all out in this post.
NOTE: Before we go on, know that the whole topic of ketosis is a hotbed of scientific research now. More studies are being published regularly, so keep on the lookout for new information.
Subsections of the article:
- Metabolism 101 – Carbohydrates vs. Fats (and Ketones)
- How to get into ketosis
- The first way to “Go Keto” – The Classic Ketogenic Diet
- The second way to “Go Keto” – Modified Ketogenic Diets
- Who should avoid ketogenic diets?
- The third way to “Go Keto” – Keto supplementation
- Ketogenic diets for athletes
- Ketogenic supplements for athletes
Click to view references for "Is keto good for athletes?"
Burke, L.M. (2015). Re-Examining High-Fat Diets for Sports Performance: Did We Call the “Nail in the Coffin” Too Soon? Sports Medicine (Auckland, N.z.), 45(Suppl 1), 33–49. http://doi.org/10.1007/s40279-015-0393-9
Chang, C.-K., Borer, K., & Lin, P.-J. (2017). Low-Carbohydrate-High-Fat Diet: Can it Help Exercise Performance? Journal of Human Kinetics, 56, 81–92. http://doi.org/10.1515/hukin-2017-0025
Cox, P.J., Kirk, T., Ashmore, T., Willerton, K., Evans, R., Smith, A., Murray, A.J., Stubbs, B., West, J., McLure, S.W., King, M.T., Dodd, M.S., Holloway, C., Neubauer, S., Drawer, S., Veech, R.L., Griffin, J.L. & Clarke, K. (2016). Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes. Cell Metab. 24(2), p256–268. doi: 10.1016/j.cmet.2016.07.010.
Cox, P.J. & Clarke K. (2014). Acute nutritional ketosis: implications for exercise performance and metabolism. Extreme physiology & medicine. 3(1), 1. http://doi.org/10.1186/2046-7648-3-17
Evans, M., Cogan, K.E., & Egan B. (2017). Metabolism of ketone bodies during exercise and training: physiological basis for exogenous supplementation. J Physiol. 595(9), 2857-2871. doi: 10.111
Luat, A.F., Coyle, L. & Kamat, D. (2016). The Ketogenic Diet: A Practical Guide for Pediatricians. Pediatr Ann. 45(12):e446-e450. doi: 10.3928/19382359-20161109-01.
Martin, K., Jackson, C.F., Levy, R.G. & Cooper, P.N. (2016). Ketogenic and other dietary treatments for epilepsy. Cochrane.
Pinckaers, P.J.M., Churchward-Venne, T.A., Bailey, D., & van Loon, L.J.C. (2017). Ketone Bodies and Exercise Performance: The Next Magic Bullet or Merely Hype? Sports Medicine (Auckland, N.z.), 47(3), 383–391. http://doi.org/10.1007/s40279-016-0577-y
Precision Nutrition, The Ketogenic Diet: Does it live up to the hype?
Schoeler, N.E. & Cross, J.H. (2016). Ketogenic dietary therapies in adults with epilepsy: a practical guide. Pract Neurol. 16(3):208-14. doi: 10.1136/practneurol-2015-001288.
Volek, J.S., Noakes, T. & Phinney, S.D. (2015). Rethinking fat as a fuel for endurance exercise. Eur J Sport Sci. 15(1), 13-20. doi: 10.1080/17461391.2014.959564.
Volek, J.S., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism. 65(3), Pages 100–110.
Click to preview "Beautiful skin with hyaluronic acid" article opening content and subsections
Beautiful skin with hyaluronic acid
Did you know that back in medieval France, King Henry II’s wife, Princess Catherine, believed that if she ate chicken combs she would become beautiful? Even before that (in the 700s) Yang Guifei, one of the four beauties of ancient China, also ate chicken combs.
Chicken combs, as it turns out, contain a lot of a substance known as hyaluronic acid. Recent clinical studies show that ingesting hyaluronic acid actually can increase the moisture content of the skin. This shows up as more hydrated, and “beautiful” younger-looking skin.
Nowadays, hyaluronic acid is not just made from chicken combs, but also from microbial fermentation. It’s found in many skin supplements. It’s also used as an injectable filler to reduce wrinkles.
Let’s dive into how this ancient beauty enhancer actually works.
Subsections of the article:
- Hyaluronic acid in the “matrix”
- Hyaluronic acid in the skin
- Aging and wounded skin
- Collagen and hyaluronic acid supplements
- Skin benefits from ingesting hyaluronic acid (as a food and supplement)
- Skin benefits from supplementing with hyaluronic acid and collagen
- Skin benefits from other supplements that increase hyaluronic acid
- How ingested hyaluronic acid helps the skin
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Amado, I.R., Vázquez, J.A., Pastrana, L. & Teixeira, J.A. (2016). Cheese whey: A cost-effective alternative for hyaluronic acid production by Streptococcus zooepidemicus. Food Chem. 2016 May 1;198:54-61. doi: 10.1016/j.foodchem.2015.11.062.
Aguirre, A., Gil-Quintana, E., Fenaux, M., Erdozain, S. & Sarria, I. (2017). Beneficial Effects of Oral Supplementation With Ovoderm on Human Skin Physiology: Two Pilot Studies. J Diet Suppl, 14(6):706-714. doi: 10.1080/19390211.2017.1310781.
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Frantz, C., Stewart, K.M. & Weaver, V.M. (2010). The extracellular matrix at a glance. J Cell Sci, 123: 4195-4200; doi: 10.1242/jcs.023820
Hussain, A., Zia, K.M., Tabasum, S., Noreen, A., Ali, M., Iqbal, R. & Zuber, M. (2017). Blends and composites of exopolysaccharides; properties and applications: A review. Int J Biol Macromol, 94(Pt A):10-27. doi: 10.1016/j.ijbiomac.2016.09.104.
Kavasi, R.M., Berdiaki, A., Spyridaki, I., Corsini, E., Tsatsakis, A., Tzanakakis, G. & Nikitovic, D. (2017). HA metabolism in skin homeostasis and inflammatory disease. Food Chem Toxicol, 101:128-138. doi: 10.1016/j.fct.2017.01.012.
Kawada, C., Yoshida, T., Yoshida, H., Matsuoka, R., Sakamoto, W., Odanaka, W., … Urushibata, O. (2014). Ingested hyaluronan moisturizes dry skin. Nutrition Journal, 13, 70. http://doi.org/10.1186/1475-2891-13-70
Kimura, M., Maeshima, T., Kubota, T., Kurihara, H., Masuda, Y. & Nomura, Y. (2016). Absorption of Orally Administered Hyaluronan. J Med Food, 9(12):1172-1179.
Lee, D.H., Oh, J.H. & Chung J.H. (2016). Glycosaminoglycan and proteoglycan in skin aging.
Journal of Dermatological Science, 83(3):174-181.
Maccari, F., Mantovani, V., Gabrielli, O., Carlucci, A., Zampini, L., Galeazzi, T., Galeotti, F., Coppa, G.V. & Volpi, N. (2016). Metabolic fate of milk glycosaminoglycans in breastfed and formula fed newborns. Glycoconj J. 2016 Apr;33(2):181-8. doi: 10.1007/s10719-016-9655-5.
MacKay, D. & Miller, A.L. (2003). Nutritional support for wound healing. Altern Med Rev, 8(4):359-77.
Marini, A., Grether-Beck, S., Jaenicke, T., Weber, M., Burki, C., Formann, P., Brenden, H., Schönlau, F. & Krutmann, J. (2012). Pycnogenol® effects on skin elasticity and hydration coincide with increased gene expressions of collagen type I and hyaluronic acid synthase in women. Skin Pharmacol Physiol, 25(2):86-92. doi: 10.1159/000335261.
Maytin, E.V. (2016). Hyaluronan: More than just a wrinkle filler. Glycobiology, 26(6), 553–559. http://doi.org/10.1093/glycob/cww033
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Oh, J.H., Kim, Y.K., Jung, J.Y., Shin, J.E., Kim, K.H., Cho, K.H., Eun, H.C. & Chung, J.H. (2011). Intrinsic aging- and photoaging-dependent level changes of glycosaminoglycans and their correlation with water content in human skin. J Dermatol Sci, 62(3):192-201. doi: 10.1016/j.jdermsci.2011.02.007
Oishi, Y., Fu, Z.W., Ohnuki, Y., Kato, H. & Noguchi, T. (2002). Molecular basis of the alteration in skin collagen metabolism in response to in vivo dexamethasone treatment: effects on the synthesis of collagen type I and III, collagenase, and tissue inhibitors of metalloproteinases. Br J Dermatol, 147(5):859-68.
Pan, N.C., Pereira, H.C.B., da Silva, M.L.C., Vasconcelos, A.F.D. & Celligoi, M.A.P.C. (2017). Improvement Production of Hyaluronic Acid by Streptococcus zooepidemicus in Sugarcane Molasses. Appl Biochem Biotechnol, 182(1):276-293. doi: 10.1007/s12010-016-2326-y.
Papakonstantinou, E., Roth, M., & Karakiulakis, G. (2012). Hyaluronic acid: A key molecule in skin aging. Dermato-Endocrinology, 4(3), 253–258. http://doi.org/10.4161/derm.21923
Schwartz, S.R. & Park, J. (2012). Ingestion of BioCell Collagen(®), a novel hydrolyzed chicken sternal cartilage extract; enhanced blood microcirculation and reduced facial aging signs. Clin Interv Aging, 7: 267–273. doi: 10.2147/CIA.S32836
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Click to preview "Atrial Fibrillation – The Nutrition and Lifestyle Connection" article opening content and subsections
Atrial Fibrillation – The Nutrition and Lifestyle Connection
Atrial fibrillation (AF) is a type of abnormal heart rhythm (arrhythmia).
Your heart has four chambers that beat in a rhythm; two atria and two ventricles. The atria are the upper chambers. AF happens when the atria beat too fast and irregularly. They “quiver” instead of pumping properly.
AF is the most common arrhythmia worldwide. In fact, in the US, you have a 25% risk of getting it in your lifetime. The number of people with AF is increasing and is expected to increase further as the population ages.
Symptoms of AF include fatigue, dizziness, shortness of breath, chest pain, and reduced ability to exercise. Sometimes you may not experience any symptoms.
Who is most likely to get AF? About 70% of people with AF are between 65-85 years old. AF is more common in men than women.
Why should we be concerned with AF? People with AF have a steep increase in risk of blood clots, heart disease, heart failure, stroke, and death. These are because the blood is not being pumped around the body properly.
Having AF also triples the risk for dementia.
AF is a serious condition that requires medical advice. Treatment involves medications; but, can also involve pacemakers or implantable defibrillators.
Subsections of the article:
- How do you get AF
- 1 – Managing Conditions
There are several medical, diet, and lifestyle approaches to managing medical conditions.
NOTE: None of these are a substitute for professional medical advice. If you have any of these conditions, make sure you’re being monitored regularly.
- 1a – Manage blood sugar and type 2 diabetes
- 1b – Manage blood lipids
- 1c – Manage high blood pressure
- 1d – Manage sleep apnea
- 1e – Manage hyperthyroidism
- 1f – Reduce obesity
- 2 – Diet and Lifestyle
- 2a – Stop smoking
- 2b – Reduce alcohol
- 2c – Caffeine – Some is good, too much is not
- 2d – Eat fish, but don’t supplement fish oil
- 2e – Vitamin D: Don’t overdo it
- 2f – Niacin (vitamin B3): Don’t overdo it
- 2g – Get enough moderate exercise
- 2h – Consider acupuncture
Click to view references for "Atrial Fibrillation – The Nutrition and Lifestyle Connection"
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