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Scientists Working on Pill You Can Take Instead of Exercising – Futurism
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As next-generation weight-loss treatments like Wegovy and Zepbound continue to fly off the shelves, scientists are busy working on a medicine that could mimic the effects of exercise.
As explained in an American Chemical Society press release, trials thus far on SLU-PP-332, the potentially groundbreaking compound in question, show that it seems "capable of mimicking the physical boost of working out."
"We cannot replace exercise; exercise is important on all levels," Bahaa Elgendy, an anesthesiology professor at Washington University Medical School in St. Louis who serves as the principal investigator of the new compound, said in the press release. "If I can exercise, I should go ahead and get the physical activity. But there are so many cases in which a substitute is needed."
Elgendy is slated to present at the ACS annual spring meeting this week about the compound, which has shown promising results and few side effects in rodent cells though as a University of Florida study about SLU-PP-332 from last fall noted, there will need to be more animal studies to test out its safety before human trials can be conducted.
All the same, it's taken years for scientists to go from theorizing about low side-effect "exercise mimetics" as the branch of potential workout-in-a-pill medications are called to actually conducting animal trials on them and beginning to prepare them for humans.
In an interview withFortune, Elgendy was optimistic about the many ways an SLU-PP-332 pill could help those who can't exercise due to illness or physical disability, or even those who've lost weight rapidly from weight-loss medicines but haven't shored up their muscles yet.
"It can complement exercise programs to give more benefits to patients as well," the doctor told the magazine. "Or it can be combined with the new wave of drugs: antidiabetic drugs and drugs that are used for obesity and weight loss."
SLU-PP-332 was, as the ACS press release notes, identified after more than a decade of study into specialized proteins known as estrogen-related receptors, or ERRs. After looking closely at the structure of these proteins and the molecules that bind them to others, Elgendy and his fellow scientists literallydesigned new molecules to synthesize and mimic the activation of ERRs hence the new compound.
Specifically, the compound is said to increase "a fatigue-resistant type of muscle fiber while also improving the animals' endurance when they ran on a rodent treadmill," which could make workouts easier and more effective once humans can take it, too.
It will be, as Elgendy toldFortune, at least five years before humans are able to take SLU-PP-332 as it continues to go through animal and eventual human trials but the prospect of a safe pill that mimics exercise is, for a lot people, worth the wait.
More on medicines of the future:Scientists Working on Drug to Indefinitely Delay Menopause
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Scientists Working on Pill You Can Take Instead of Exercising - Futurism
Water Fasting: What is It and is It Safe? – BarBend
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In the past few decades, practices like intermittent fasting and time-restricted fasting have gained wide acceptance as tools for weight loss and other (potential) health benefits. As is often the case, if a practice is proven to be effective, some people will presume it to be even more beneficial if it is taken to an extreme.
One of the extreme variations of fasting, which isnt new but has become popular thanks in part to celebrities like UFC President Dana White, is water fasting. The belief is that you can rapidly unlock tremendous physiological improvements by lengthening the time that your body subsists on only its most essential nutrient good old H2O.
Laura Douglass, MD, is a board-certified obstetrician-gynecologist with fellowship training in minimally invasive gynecologic surgery. She is an assistant professor of obstetrics and gynecology at the University of Chicagos Pritzker School of Medicine, where she is also the director of the Transabdominal Cerclage Program. Laura is a graduate of both the Wayne State University School of Medicine, and the residency program of the University of Chicago.
Water fasting is the act of depriving your body of any nutrients other than water for a set period. While terms like intermittent fasting or time-restricted fasting typically apply to fasts of less than 24 hours, water fasting generally refers to fasts lasting longer than 24 hours. In some extreme cases, these fasts may extend for multiple weeks. In his viral video highlighting his own experience, Dana White said his water fast lasted 86 hours.
Studies indicate that there are multiple reasons why you might consider it worth the potential risks to eliminate all food and other supplements from your diet and simply drink water.
[Read More: How Much Water Do You Really Need to Drink a Day?]
Many religious or cultural fasts include water as an option to consume, and short-term fasting for a few days would be unlikely to yield any downsides for a healthy adult, said Douglass. During a short-term fast, the body converts to breaking down fat stores to extract nutrients. The downside occurs when the fast goes for too long, at which point muscle wasting will occur.
The most obvious outcome of a water fast is losing body weight. By depriving your body of food altogether, you induce ketosis, during which your body turns to its fat stores for energy, and feeds off the resulting ketones instead of glucose. (1) Across multiple water-fast studies, participants dropped significantly, with more body fat lost than fat-free mass. (2)(3)
Water fasts have been credited with improving the moods of some study participants. Some shorter-term fasting studies have shown some links between fasting and reductions in anxiety, depression, and fatigue. (4) Also, test subjects in one water-only fasting study experienced reduced anxiety following fasting, although this effect was limited to older test subjects. (5)
If you suffer from high blood pressure, a water fast may help bring it back down (though never try anything without talking to your doctor first). A medically supervised water fast of 10 to 11 days resulted in the average test subject experiencing a drop in blood pressure of 33/13 mm Hg. (6) Moreover, the test subjects with the highest initial blood pressure readings experienced the steepest declines in blood pressure.
If you find yourself plagued by chronically high cholesterol, a water fast may offer a potential solution. Similar to the case with intermittent fasting, an extended water-only fast was demonstrated to lower LDL, HDL, and total cholesterol following refeeding. (7)
While low insulin levels are dangerous, high insulin levels are indicative of an overactive pancreas, and also a warning that type 2 diabetes might be looming. (8) Water-only fasting has proven to be an effective intervention for lowering blood sugar levels, thereby reducing the insulin present in the bodies of study subjects. In one study, the insulin levels of test subjects experienced a nearly three-fold plunge below baseline levels. (7)
While the aforementioned water-fast outcomes all sound like study-backed ways to enhance negative health conditions, thats only half of the story. In most cases, studies exploring the outcomes of water-only fasting have unearthed undeniably dangerous side effects of this type of fasting. If you ever intend to participate in a water-only fast, these risks to your well-being should be considered.
[Read More: 8 Natural Ways to Decrease Appetite]
A fast of only a few days would be unlikely to cause serious issues, but if it were prolonged, nausea and GI upset would be among the most mild problems that could happen, explains Douglass. This is especially true if negative consequences like muscle wasting occurred during the fast.
Extended water-only fasting deprives your body of macronutrients and micronutrients deemed essential for optimal energy production. Most study results suggest that fasting is either detrimental to athletic performance, or has no effect. (9)(10) However, there are no strong indications that your physical performance will improve once your body enters a fasted state.
As your body begins to recognize the loss of the nutrients it craves, you will probably experience a downturn in mood, or an increase in irritability. Micronutrients like B vitamins, vitamin D, magnesium, zinc, selenium, iron, calcium, and omega-3 fatty acids are all linked with optimal brain and nervous system function. Deficiencies of these nutrients have been linked with depressive symptoms. (11)
The results of at least one study found that fasting contributed to the practice of disordered eating. (12) For the record, the study in question specifically involved intermittent fasting and its effects on adolescents. However, it is worth considering the likelihood that regular water fasting might introduce you to a pattern of unhealthy dietary behaviors, like extended food avoidance.
[Read More: 9 Types of Diets How They Work and Pros & Cons]
As a consequence of an eight-day water fast, test subjects experienced several dangerous metabolic issues. This included low serum sodium levels, elevated uric acid levels in their blood, hypoglycemia, and aggravated ketogenesis. (3) Several of these conditions have been linked with diagnoses of gout and kidney stones.
While studies have shown that water-only fasting decreases insulin levels, they also indicate a subsequent increase in insulin resistance. (13)(14) In response to insulin sensitivity, your pancreas will make even more insulin, a general characteristic of prediabetes. As such, while water fasting may temporarily reduce the insulin present in your body, it may increase the likelihood of greater future insulin overproduction.
Eliminating nutrients from your diet means you will not get the recommended amount of protein to repair your muscle tissue after exercise. (15) As a result, lifting heavy weights during prolonged fasting will leave microtears in your muscle fibers without sufficient amino acids available to repair them. (16) This will lead to reduced muscle mass and muscle weakening over time.
[Read More: How Much Water Do You Actually Need While Training?]
Over the course of a five-day water-only fast, participants lost an average of 26 percent of their IGF-1, which is a hormone that contributes to tissue growth in adults, including muscle growth. In addition, participants in the study lost a significant number of B cells and T cells, both of which are white blood cells that are vital to warding off illnesses. (7)
If you participate in a fast lasting more than five days, you are at high risk for fatal refeeding problems. (17) Even if all goes well during your fast, low levels of potassium, phosphate, or magnesium are likely to bring about refeeding syndrome. This is a condition marked by adverse effects ranging from muscle weakness and vomiting to seizures, coma, and potential death.
[Read More: How To Stay Hydrated While Working Out]
BarBend deems all recommended macronutrients and most micronutrients essential to maintaining proper bodily functions. Therefore, we do not advise our readers to casually participate in water fasts. Even if you have been diagnosed with a medical condition for which water fasting has been deemed an appropriate medical intervention, a water fast should only be observed under the care of a licensed healthcare professional.
[Read More: Learn How to Make a Homemade Electrolyte Drink from a Certified Nutrition Coach]
As with most diets taken for quick weight loss, you probably wont sustain the losses for very long after the fast ends, advises Douglass. Going without food for long periods of time is dangerous, and the longer a fast goes, the more difficult it is to bring you out of it safely. And if youre doing all of this for long-term weight loss, a water fast is unlikely to give you a true edge.
While medically supervised water fasting appears to result in some physical benefits to those who follow it, results have been mixed. Any potential positive outcomes of water fasting appear to be accompanied by detrimental consequences. As such, you should exercise extreme caution before you choose to embark on a water fast, as there is an elevated risk that you may not emerge from such a fast completely unscathed.
Personally, I would never advise someone to begin a water fast, not even post-op patients, insists Douglass. Thats because early feeding especially of carbohydrates before and after surgery yields better recovery and return of bowel function, with less morbidity. I could never advise a healthy person to undertake such a dangerous course of action on their own.
If you still have questions about the safety and efficacy of water fasting, we provide clear answers for you here.
Study results indicate that you can lose significant weight by water fasting. Test subjects involved in one 10-day controlled water fast lost an average of 10 percent of their body weight, amounting to an average of 16 pounds per subject. (2) Moreover, a higher percentage of the weight lost consisted of body fat, and the majority of the lost body fat remained absent following post-fast refeeding.
According to expert opinion, a healthy person can survive for up to two months (in extreme cases) on water alone. (18) However, water fasts lasting longer than five days create circumstances under which refeeding must be conducted very carefully to avoid potentially fatal consequences. (17)
How you should break a water fast depends upon its length. The National Institute for Health and Clinical Excellence advises that refeeding begins at no more than 50 percent of your energy requirements if youve been fasting for over five days. (17) Furthermore, it is advised that refeeding begins only after your plasma electrolyte levels have been carefully measured by a medical professional in order to avoid adverse events.
Water fasting has many risks. During a water fast, you are likely to experience increased irritability, a reduction in energy, compromised muscle repair, potential kidney damage, and reduced levels of key hormones. Following the fast, you are also at risk of refeeding syndrome, which is a potentially fatal condition.
Featured Image: Oleggg / Shutterstock
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Water Fasting: What is It and is It Safe? - BarBend
If You Want to Lose Weight, "Avoid These Foods Like the Plague," Fitness Expert Says – Best Life
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Everyone's weight-loss journey is a bit differentbut in general, you need to make some dietary changes to shed extra pounds. When switching your habits, you probably head to the supermarket to stock up on fresh fruit, veggies, and lean proteins like chicken. But while wandering the aisles, it can be tough to pick out other healthy options to eat. Making things more complicated, some products tout weight-loss effects when they're really "fake health foods" that can derail your progress, according to fitness expert Michael Smoak. Read on to find out which foods and brands he says to avoid if you're serious about weight loss.
RELATED:Fitness Coach Shares "3 Easy Steps" to Lose Weight Before Summer.
In a Jan. 7 TikTok video, Smoak (@HigherUpWellness) takes viewers on a trip through his local grocery store to showcase "fake health foods."
First up on his list of skips is Bolthouse Farms Protein Plus shakes.
"[If you tell me], 'Oh, I'm eating cleaner,' and I see one of these in your hands, I will slap it out of your hand and then slap you," Smoak jokes.
Even though the shake has protein, he notes that it also has 49 grams of sugar and a total of 400 calories.
"You can eat a sizable whole-food-based meal for 400 calories," Smoak says.
RELATED: Lose 50 Pounds by Following 2 Simple Rules, Successful Dieter Says. ae0fcc31ae342fd3a1346ebb1f342fcb
Next up on the list of "fake health foods" is Power Up Premium Trail Mix. According to Smoak, even though it promises "high energy," that doesn't necessarily make it a good choice.
"No, this isn't inherently bad food, but it is very calorie-dense for like, this much food," he says, holding up his hand in a small circle formation. On the back of the trail mix packaging, it lists the serving size as a quarter cup.
"So, if your goal is fat loss, put the [expletive] trail mix back," Smoak urges viewers.
Smoak also picks up a pack of Yoplay Original yogurt, which says it is "low fat" and an "excellent source of calcium" on the packaging. While this may have you believe you're starting your day with the healthiest choice, you'd be mistaken.
"Only 5 grams of protein and 20 grams of sugar," Smoak says, recommending that you swap out the Yoplait for Oikos Triple Zero Blended Greek Yogurt.
"Less calories, three times the protein," he says. "See how getting fit is just about raising your awareness? Little swaps like Yoplait for Oikoslike putting the [expletive] Bolthouse Farm juice down and just having a meal instead, or just a regular protein shake."
RELATED: Certain Foods Trigger Natural Ozempic-Like Weight Loss Effect, Doctor Says.
Smoak continues to stress paying attention to marketing ploysespecially if you're a fan of pistachios.
According to Smoak, if you regularly buy these nuts because the packaging advertises "protein," that's not actually the full truth.
"Pistachios and nuts are a fat source, not a protein source," he says. "I'm not yelling at you. I'm not mad at you. I'm mad at big food."
While some nutritionists say there are good choices in the cereal aisle, Smoak recommends avoiding it altogether.
"Anyand I mean anykind of cereal" is a fake health food, he says, listing common buzzwords like "made with real food," "good source of fiber," and "good source of calcium."
"Cereal is the worst thingwell, one of the worst thingsyou can start your day with," he tells viewers. "You should start every day, or the first meal of every day, high in protein. You know what cereal has none of? Protein."
For a good source of protein, consider swapping cereal for eggs, Smoak suggests.
RELATED:Walmart Shopper Reveals the 5 Frozen Foods He Ate to Lose 100 Pounds.
Rounding out his list, Smoak also cautions against buying juiceeven if you've always thought it's a healthy choice.
"If you're still drinking juice cause you think it's healthier, a good source of vitamins, you're almost too far gone," he says. "Luckily, you found this video. I got you."
Smoak advises viewers to stop drinking juices like Tropicana due to the sugar content.
"You know the only place real sugar occurs in nature? In fruit, bound up in fiber," he explains. "Orange juice is just sugar without the fiber. Not good for your blood sugar, not good for your energy, not good for your appetite, not good for you."
If these particular items aren't on your regular shopping list and you're still looking for tips to shop smarter, Smoak recommends shopping in certain areas of your local food store.
"Easiest tip in the world, if you wanna be healthiershop the perimeter of the grocery store," he says. "Meat is on the perimeter, fruits and vegetables are on the perimeter."
The items that might detract from your weight-loss journey tend to be in the middle aisles, so those are areas to "limit," Smoak cautions.
Best Life offers the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.
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If You Want to Lose Weight, "Avoid These Foods Like the Plague," Fitness Expert Says - Best Life
Renew Reviews – Does It Really Work For Fast Weight Loss? (March 2024 Urgent Update) – Peninsula Daily News
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Renew is a nutritional supplement thats getting a lot of attention lately. It claims to help with a few essential things: improving deep sleep, helping you burn fat, and improving your bodys metabolism.
It also claims to help you feel healthier and more energized overall. We know that sounds like a big promise, right? Thats why we decided to take a closer look.
Science has found that getting good sleep is essential for losing weight and keeping your body working well. Renew is supposed to help with that, and its why some people are excited about it. But were here to ask the big question: does it work?
Were going to do a detailed review of Renew. Well look at its ingredients, what science says about those ingredients, and what people whove used it think. So, if youre considering Renew, stick around, and lets find out!
Try Renew now and experience the difference!
You might think that youre doing okay as long as you get enough hours of sleep, but theres more to the story. Not all sleep is equal.
Your body is at work repairing itself when youre in deep sleep. This includes your brain, heart, immune system, and, yes, even metabolism. Deep sleep is when your body does maintenance work to keep you running smoothly. This is when the magic happens: fat-burning, fighting off aging, and boosting your memory and immune system.
However, getting into deep sleep isnt always easy, and without it, you might find it challenging to lose weight, age faster, and be more open to getting sick. Even your skin and appearance can be affected by not getting enough deep sleep. If your body is a smartphone, deep sleep is when it charges up. Without enough charge, it wont work as well.
Therefore, the big idea behind Renew is to help you get more of this special deep sleep. The research shows that if you can improve your deep sleep, you can improve almost everything about your health. You can burn fat more efficiently, slow down how fast you age, look better, and boost your memory.
Moreover, stress, eating habits, and even how much screen time you get can interfere with deep sleep. Renew aims to help your body overcome these obstacles, making it easier for you to dive deep into that restorative sleep you crave.
So, why is deep sleep so hard to come by? Were surrounded by screens that emit blue light, which can mess with our sleep cycles. Were stressed out, and our diets arent always great, which can affect our sleep. Thats why a little help from something like Renew can be a game-changer.
Click here to visit the official website for Renew >>>
If you stay away from chemical-laden supplements that promise you the world but also have tons of side effects, youre heard. The Renew Metabolic Regeneration Formula uses all-natural ingredients to boost your metabolism while ensuring your health is safe. Heres what this supplement is made of:
Withania somnifera, also known as Ashwagandha, is a plant that has long been used to help people relax and get better sleep. When it comes to deep sleep, this ingredient is a champ. It helps your body get into the kind of sleep where it recovers and rebuilds itself. Thats important because deep sleep is when your body does much of its repair work.
Withania Somnifera also gives your metabolism a little nudge. Think of your metabolism like a fire burning inside you. Sometimes, it burns slowly, and sometimes it burns fast. Withania Somnifera helps keep the fire burning just right, which can help you maintain a healthy weight.
Lastly, its good for your blood sugar levels. Keeping your blood sugar stable prevents you from hitting those energy highs and lows throughout the day.
Griffonia Simplicifolia helps you get that deep, restorative sleep your body craves. Then theres fat-burning. Griffonia Simplicifolia has your back in turning what you eat into energy instead of storing it as fat. Imagine it as a helpful buddy in the gym, encouraging you to push harder. And for heart health, this ingredient supports a system that keeps your heart beating happily and healthily without putting too much strain on it.
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L-theanine helps you get into deep sleep more easily and acts as a gentle nudge to your brain, telling it to slow down and get ready for restful sleep. This is super important because deep sleep is when your body does most of its healing and recharging. L-theanine also boosts cognitive function, which is just a fancy way of saying it helps your brain work better.
When it gets dark at night, your brain starts producing melatonin to tell your body its time to sleep. Adding a bit more melatonin can help you fall into deep sleep more smoothly. Melatonin also helps keep your blood pressure healthy. Stable blood pressure is key to preventing strain on your heart and arteries and keeping your cardiovascular system running smoothly. Melatonin also supports your immune system. It helps your body fight off germs and stay healthy.
Zinc is essential for helping you get into deep sleep. Imagine zinc as a little helper that tells your body, Hey, its time to rest and repair. This is crucial because, during deep sleep, your body fixes itself up, making you ready for the next day. It is also a big player in keeping your immune system strong. It helps your body fight colds, the flu, and other illnesses. One Italian study found that in combination with melatonin and magnesium, zinc helped fight insomnia.
Magnesium works a bit like zinc, helping your brain understand its time to wind down and get ready for quality sleep. It also ensures you fall asleep in a healthy, natural way and stay asleep so your body can do its nightly maintenance work. Magnesium is also super important for your heart. It helps your heart beat steadily and keeps your blood pressure in a good range.
Arginine is an amino acid that plays a significant role in how your body burns energy and stays fit. Think of it as a spark that helps keep your metabolism running smoothly. This means your body can use the food you eat more efficiently, turning it into energy instead of storing it as fat.
Besides helping with metabolism, arginine is excellent for your blood flow. This ensures that blood can move quickly throughout your body, delivering oxygen and nutrients to where theyre needed most.
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Lysine helps your body turn food into energy, ensuring you have the fuel you need to get through your day. With lysines help, your metabolism works like a well-oiled machine, efficiently using what you eat for energy rather than storing it.
This ingredient also keeps you feeling more energetic and ready to tackle whatever comes your way, from a busy workday to a workout session.
Gaining control of your health gets easier when you balance your sleep cycle and give your body enough rest. Since Renew is made from all-natural ingredients, here are some benefits it promises to bring along:
Boosting your metabolism means your body gets better at converting food into energy. This is crucial because a fast metabolism can help you feel more energetic and lively throughout the day; improving your metabolism, youre helping your body use nutrients more efficiently and keep your energy levels high.
Burning off body fat is all about helping your body use its stored energy most effectively. Its like when your body uses the extra fuel in the tank. This process is vital to losing weight and shaping up. By focusing on burning off body fat, youre encouraging your body to tap into those reserves and convert them into energy. This requires a combination of good nutrition, regular exercise, and sometimes extra help from supplements. The goal is to get your body to a place where its efficiently using its stored fat for energy, leading to a leaner, healthier you.
Renew: Get the benefits youve been looking for!
Having incredible all-day energy means feeling awake, alert, and ready to tackle whatever the day throws at you, from the moment you get up until its time to wind down. Its about saying goodbye to those afternoon slumps or needing countless cups of coffee to keep going. This energy boost isnt about a quick fix but sustaining a steady level of vitality throughout the day. It helps you do your activities, enjoy your hobbies, and still have the zest to spend quality time with loved ones without feeling wiped out.
Restoring memory and cognitive function is about sharpening your mind, making remembering details easier, learning new things, and staying focused. Imagine your brain as a sponge ready to soak up information and retain it without effort. Improving your memory and cognitive skills means less forgetting where you left your keys and more effortlessly keeping track of important dates, names, and tasks.
Turning back the clock means helping your body feel and act younger than it is. Its not about magic potions or time travel but about giving your body the support it needs to function at its best. This includes better energy, sharper thinking, and a feeling of vitality that you might have thought was behind you.
Healthy skin, bright eyes, and vibrant energy are signs that your body is getting what it needs to repair and rejuvenate itself. Its the kind of renewal that makes people notice youre glowing but cant quite put their finger on why.
Renew is available online from the official website. Several packages are offered, with discounts increasing if you order in bulk.
A 60-day money-back guarantee covers all orders. If you have any questions about the return policy or anything else, please get in touch with customer service for more information.
A: Taking this supplement before bed is recommended so your body can absorb its nutrients well while you sleep.
A: No, its not a standalone weight loss solution. A healthy diet and regular exercise are still vital to shedding pounds. Think of Renew as a supportive friend, not the whole solution.
Read what others are saying and decide for yourself >>>
A: Its always smart to chat with your doctor before starting any new supplement, especially if youre already taking medications.
The idea behind Renew is that it could help you get better sleep, feel more energized during the day, and maybe even look a bit younger. But, and this is important, its not a miracle worker. Sure, its a good supplement, but dont expect it to cure serious stuff like diabetes or magically make you drop pounds overnight without any effort.
Renew could give you a nudge in the right direction, especially if you want to improve your sleep or boost your metabolism. But remember, you still have to eat right, exercise, and take care of yourself in all the usual ways.
Visit the official website to learn more today!
The news and editorial staff of Sound Publishing, Inc. had no role in the preparation of this post. The views and opinions expressed in this sponsored post are those of the advertiser and do not reflect those of Sound Publishing, Inc.
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Renew Reviews - Does It Really Work For Fast Weight Loss? (March 2024 Urgent Update) - Peninsula Daily News
A controversial study says intermittent fasting may shorten your lifespan. It shows how little we really know about the … – Yahoo News UK
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Timing your meals around the clock with intermittent fasting may not boost longevity, a controversial new study suggests.Sasithorn Phuapankasemsuk/Getty Images
A new study links intermittent fasting to a higher risk of early death instead of longevity.
Some experts are skeptical, citing major limitations with the study like other lifestyle variables.
It's too early to say if fasting has long-term risks, so focus on what you eat instead of when.
Intermittent fasting may not be the key to longevity after all and may even be linked to dying earlier, according to controversial new research.
Once one of the hottest topics in longevity research, limiting your eating to a specific window of time each day with intermittent fasting has been touted as a way to reduce your "biological age" and extend your life.
That's why the authors of a new, as-yet-unpublished study about intermittent fasting were surprised to find it was linked to a higher risk of dying of cardiovascular disease, the lead researcher told Business Insider.
While there's not yet enough evidence to say intermittent fasting is risky, the findings suggest we may have a lot more to learn about whether it's good for our health in the long run.
Fasting is popular among longevity enthusiasts who believe it can help you stave off age-related diseases, so you feel younger for longer. They are backed by studies that found fasting has health benefits such as reducing blood pressure, helping manage weight, balancing blood sugar, and more.
However, some rigorous studies on intermittent fasting have found mixed results: some suggest it's no better for you than other diets, and isn't worth the side effects like hunger.
The long-term effects of fasting hadn't been as well studied, said Victor Wenze Zhong, co-author of the most recent study and professor at Shanghai Jiao Tong University School of Medicine in China.
Zhong's team looked at data from more than 20,000 American adults, comparing their self-reported eating habits to their rates of illness and death over an average of eight years.
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The researchers expected to find that people who only ate within an eight-hour window i.e. people who follow the 16:8 diet would have a lower risk of dying during the study, and better heart health. That's what other studies had found, after all.
What they found was that people who self-reported fasting for 16 hours a day were 91% more likely to die of cardiovascular illness during the study than their peers who ate during a longer window of time or didn't fast.
It's too early to say if intermittent fasting causes a higher risk of cardiac death since the study is observational and so far only suggests a link
The findings are part of preliminary research that will be presented at the American Heart Association Scientific Sessions this week in Chicago. The study has also been submitted to but has not yet been published in a peer-reviewed journal.
Judging by the summary alone, independent experts are skeptical.
For one thing, the study analyzed participants' diets based on just two days worth of surveys on their eating habits.
"Two days of diet record data are not at all reflective of an individual's regular eating pattern this is a major limitation to the study," Krista Varady, a professor of nutrition at the University of Illinois Chicago who has published extensive research on fasting, told Business Insider.
Varady also noted that the study didn't account for lifestyle factors like exercise, socioeconomic status, alcohol and tobacco use, and other variables that can make a major difference in heart disease risk.
Other researchers were more blunt in their assessment of the study.
"So much is unclear about this study.In particular, why were the particular two days chosen to measure times of eating?How do they know whether food was eaten outside the 8-hour window and just not entered in the questionnaire?" David Spiegelhalter, emeritus professor of statistics at the University of Cambridge, said in a statement. "This abstract should not have been graced with a press release."
Some experts believe this may be a thread worth pulling.
More specific data could help scientists understand how fasting may affect our health over time, according to Christopher D. Gardner, a Stanford professor, and chair of the writing committee for the American Heart Association's 2023 scientific statement, who was not involved in the study.
"Overall, this study suggests that time-restricted eating may have short-term benefits but long-term adverse effects," Gardner said in a press release.
For example, Zhong's team said people on fasting diets tended to have lower muscle mass than those who didn't fast. Maintaining lean muscle is a crucial factor in healthy aging, and eating too little, or fasting for too long, can make it harder to build or maintain muscle.
"Loss of lean body mass has been linked to a higher risk of cardiovascular mortality," Zhong said. "This will be an exciting research question, but we really do not know much right now."
To follow up, Zhong wants to look at what people eat, not just when they eat, since the study results suggest people who fasted tended to have a lower diet quality than people who didn't fast.
For now, there's good evidence that focusing on eating the right things, like plenty of protein, fiber, and other nutrients, can be a major tool in living a long, healthy life as we wait for future fasting research to offer some clearer answers.
Getting enough of these nutrients could be key to mitigating potential side effects to make fasting safer.
As for proven methods to eat for a healthy heart, the Mediterranean diet and DASH diet are evidence-based ways to lower your blood pressure and reduce your risk of heart attack, stroke, and heart disease.
Read the original article on Business Insider
Read More..Everything you need to know about the Military Diet plan – The Manual
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When you hear of the Military Diet plan, you likely assume it is something that members of the armed services follow. However, the diet is actually not even associated with the military! It is a strict way of eating that has been popularized on social media.
The Military Diet is designed to be a quick fix for weight loss a way to lose a significant amount of weight rapidly. As such, there are real concerns about the safety and sustainability of the Military Diet.
Whether youve seen the viral posts on social media of people touting their weight loss success stories on the Military Diet or want to lose weight quickly (we caution you against that) and want to learn more about the Military Diet, keep reading for our guide to the Military Diet, including what the diet entails and whether the Military Diet is safe and effective.
The Military Diet is a fad diet that is purported to help you lose weight rapidly up to 10 pounds (4.5 kg) in one week and 30 pounds in one month by restricting calories and revving your metabolism. This diet is high in protein and low in calories, fat, and complex carbohydrates.
The metabolic boost is said to come from consuming certain combinations of foods prescribed on the meal plan. The Military Diet only consists of modifying what you eat and drink. It is a free program, and there are no supplements to take or specific products to buy.
The Military Diet is a version of a crash diet as well as a macro version of intermittent fasting. It involves following a calorie-restricted diet for three days, followed by four days of free eating. That said, the four days of free eating still have a set meal plan, but its less restrictive than the first three days.
Participants are encouraged to follow this weekly pattern for a full month (three days of restricted eating followed by four days off).
During the three-day restricted phases of the diet, your food intake is limited to three meals (breakfast, lunch, and dinner) with no snacks between meals. The total daily calorie intake comes out to approximately 1,100-1,400 calories (1,400 calories on day one, 1,200 calories on day two, and 1,100 calories on day three), which classifies the Military Diet as a low-calorie diet. Note that any dietary pattern that limits daily caloric intake to 800-1,200 calories is classified as a low-calorie diet.
Moreover, theres a recommended meal plan for the off days, but those plans still only provide around 1,500 calories per day.
The Military Diet guide involves two phases: a three-day restricted eating meal plan and a four-day less restrictive eating plan. During the restricted phase, you can only eat 16 foods. In other words, your three meals are confined to the same choices of 16 potential foods, and you can select what you want to eat from these foods.
The foods permitted on the Military Diet include the following:
The Military Diet encourages you to drink water or herbal tea. You are also permitted to drink caffeinated tea or coffee up to twice per day, but you cannot add creamers, sugars, or other sweeteners.
There is some flexibility in what you eat, but if you follow the recommendations, this is what the meal plan looks like on the Military Diet.
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
For those following a plant-based diet (vegans and vegetarians, for example), the three-day meal plan for the Military Diet consists of the following:
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
Breakfast
Lunch
Dinner
After the three-day restricted phase on either the omnivorous or plant-based version Military Diet, you can theoretically eat whatever you want as long as you follow a healthy eating plan. That said, there is a suggested 1,500-calorie diet to follow.
There are no research studies demonstrating the efficacy of the Military Diet. However, a calorie deficit is required for weight loss, so theoretically, its possible to lose weight on the Military Diet, provided your metabolic needs exceed the number of calories youre consuming (1,100-1,400 per day).
However, the Military Diet purports that participants can lose up to 10 pounds in a week. Its important to note that this is neither healthy nor true fat loss. A healthier and more reasonable goal is to lose one to two pounds per week.
While some people could lose 10 pounds according to the scale, much of this is just water weight rather than fat loss. To lose one pound of body fat, you have to create a deficit of 3500 calories, which essentially means you have to eat 3,500 calories less than you burn. Therefore, to lose 10 pounds of fat, you have to create a 35,000-calorie deficit per week. This equates to 5,000 calories per day, which is frankly nearly impossible.
You would have to be exercising intensely for the majority of the day and consuming next to nothing, which would not be sustainable, advisable, or healthy. So, although you can lose weight and lose some fat on the Military Diet, much of the downward movement you see on the scale is a loss of water from consuming less salt, sugar, alcohol, processed food, and overall food mass.
As mentioned, the Military Diet is a low-calorie diet since it restricts the caloric intake to around 1,200 calories per day. This intake falls well below the recommended daily caloric intake for adults according to the 2020-2025 United States Dietary Guidelines. Under these recommendations, adult men should aim for a minimum of 2,200to 2,400 calories, while adult females should aim for 1,600 to 1,800 calories per day.
The Military Diet also includes highly processed foods like hot dogs, saltines, and vanilla ice cream with low nutritional value and it contains very little fiber.
If you choose to follow the Military Diet plan, be sure to keep a close watch on your overall health (its always a good idea to check in with your doctor before starting any new diet plan), as the restrictive nature of the Military Diet does carry some potential risks.
Because people adhering to the Military Diet can have some nutrient deficiencies, complications like weakness and fatigue can be common. Your mental state can also be impacted, leading to irritability, mood swings, and feeling stressed out. In some extreme cases, people who become overly obsessed with restricting their caloric intake can develop anxiety about their eating habits, which, in some extreme cases, can lead to eating disorders. Keep reading for a more sensible and sustainable approach to long-term weight loss.
A more sensible and sustainable approach to weight loss than the restrictive Military Diet is to follow a calorie-controlled diet with a moderate caloric deficit created through reducing calorie intake and an increase in exercise. For example, to lose one pound of fat per week, you need to create a daily caloric deficit of 500 calories, which can be accomplished by increasing your physical activity to expend an additional 250 calories and reducing your current caloric intake by 250 calories. In terms of your diet, focus on nutritious, whole, unprocessed foods like vegetables, fruits, lean proteins, eggs, low-fat dairy, nuts, seeds, and healthy oils.
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Everything you need to know about the Military Diet plan - The Manual
7 Small Changes That Helped Me Lose 110 Pounds – EatingWell
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In 2015, I sold everything I owned to travel the world. Already at an unhealthy weight for me, I believed traveling would help me get fit. Daily, for four years, I awoke in incredible spots in 25 countries around the world, but I struggled to explore them. Being 5 feet, 5 inches tall and 350 pounds made simple routines a challenge, let alone exploring new worlds. My nomad dream ended in 2019 in a Sicilian rooftop terrace apartment, where the 88 steps up to my suite left me in agony daily. I realized I needed to stop traveling and change my life.
I had a new dream: staying alive. I wanted to be healthy. My mother died when she was 57 years old, and here I was at age 46. Was I nearing my final chapter, or could I change my future? I decided I could. My goal was to be healthier at 50 than I was at 40. It was a hell of a mountain to climb, but I started with one good new habit at a time, starting with moving back to Canada.
So far, Ive lost 110 pounds and I recently bought my first large-sized shirts in 15 years, after previously reaching size 4X. Once unable to walk a half-mile without breaks, now I can walk 7 miles or more without pain or consequences. Ive got further to go, but I created a healthy lifestyle I enjoy, and I look forward to decades of new adventures. Heres how I got here:
Like many others, I moved in the early months of the pandemic. I went home to Victoria, British Columbia, Canada, and now live a 15-minute walk from downtown and shops, and just 5 minutes from a park and the ocean. My feet take me to most places, but I supplement my lifestyle with a car-share membership and buses. Shopping is a breeze with my granny cart, which painlessly hauls a weeks groceries home in a single trip. I stretch and do light qigong while watching TV, and Im fitter than Ive been in 15 years.
I love eating, but living in Europe for two years and guzzling wine like it was my life force is partly how I reached my heaviest weight. Not drinking calories means I dont fret about counting them either. Smoothies might taste good, but they never satisfy my hunger. I dont tend to worry about day-to-day totals because I find my consumption tends to work itself out over the course of a week. I may eat lighter vegan meals one day and have a rib-eye steak the next. Thats where the next point comes in.
Years of traveling without having access to a proper kitchen and constantly eating out left me longing for a well-stocked kitchen. When my nomad life ended, I dove into cooking. I learned to make pasta in Rome, so when I came home, I made pasta from scratch. I kneaded and shaped loaves of bread while stews simmered all day on my stove. From there, I stumbled into a passion for scratch-made foodeverything from yogurt and salsa to chili crisps and complex curries. And when I recently realized I was gluten-intolerant, I saw it as a challenge to find a few good recipesnot a radical new lifestyle designed on deprivationand Ive had great success. The additional time I spend in the kitchen may be comparable to time others spend in the gym, but its something I enjoyand a habit I can keep for life.
We werent all born with the gift of parents or family who appreciated the finer points of vegetable cookery. I grew up in a 70s meat-and-potatoes home. Eating boiled veggies was the way to eat veggies. While travel helped open my eyes to new vegetables and preparations, my real inspiration has been cooking shows. At the start of the pandemic, a Portuguese Twitter buddy got me hooked on MasterChef Australia, with its 50-plus episodes a season set in a vegetable-loving nation. It helped me think of meat as the side and vegetables as the star. Recently, I seared harissa-rubbed cauliflower steaks in a cast-iron pan and served it with a walnut-and-parsley salsa, inspired by recipes by Simon Toohey (one of the Aussie MasterChef finalists) and famed cookbook author Yotam Ottolenghi. Afterward, I immediately had an identity crisis. Who have I become? Someone healthy, it turns out.
My 5-by-15-foot balcony is home to a mini-jungle of 20 herbs, salad greens, ever-bearing strawberries and a few 10-gallon bags of tomatoes. All I have to do is step outside and snip chives to sprinkle over scrambled eggs, or tarragon to rub over a chicken before I roast it. For a few months each year, a fresh salad is always at my fingertips. It feels fancy, but its so easy. Plus, nothing recharges me more when working from home than five minutes on my balcony in the spring and summer surrounded by my container garden of produce.
Im not strict about an end-time for eating because life is beautifully inconsistent, and flexibility is important. But if I eat at 9 p.m. or so, I wont nosh till 10 or 11 the next morning. (I work from home, so I have that flexibility.) Call it intermittent fasting if you want, but for me its less about cutting calories than it is about ending destructive behavior. For example, as a traveler, I drank a bottle of wine a night, which led to a little taste wont hurt attitude when it came to snacking along with my vino. Today, I may have fruit after dinner or bitter hot cocoa, but thats all, if I want good digestion and peaceful sleep.
The scale isnt my friend. The wrong meal, the wrong calibration, and suddenly self-worth can go out the window because of a number. If I worried about the scale, Id have given up long ago! My weight can fluctuate as much as 5 pounds in a day, and it took years to understand whyand to stop judging myself for it. Instead, I focus on how I feel: how walking feels, how roomy that chair is, how my clothes fit. That feeling is what success feels like.
Im glad I allowed myself to be present in the worst of how I felt, before my fitness journey began. Ill never forget hitting my rock bottom that sunny day on a rooftop in Palermo, Sicily, overlooking a centuries-old world with a broken heart because I was in far too much pain to explore it. There, I gave up on what was then the adventure of my lifetime.
Today, I have a new life. I long to return to that city, those cobblestones and the possibilities within those twisting old alleys, because the joy of exploration never needs to elude me again.
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7 Small Changes That Helped Me Lose 110 Pounds - EatingWell
Is calorie deficit really the only way to lose weight? What to know about risks, according to a dietitian – Yahoo Canada Shine On
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Welcome to Ask A Dietitian, a series where Yahoo Canada digs into food trends and popular nutrition questions with registered dietitian Abbey Sharp.
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified medical professional before engaging in any physical activity, or making any changes to your diet, medication or lifestyle.
In a world obsessed with quick fixes and fad diets, the concept of a calorie deficit stands out as a cornerstone in the weight loss conversation. But is it the be-all and end-all way to shed unwanted pounds?
Canadian registered dietitian Abbey Sharp gave Yahoo Canada the scoop on whether you really need to be in a calorie deficit to lose weight and how it works. Here's what you need to know.
A calorie deficit occurs when you consume fewer calories than your body uses. According to Sharp, this fundamental mechanism forces the body to draw on its stored energy reserves, typically fat, to make up for the shortfall, leading to weight loss. In simple terms: you burn more calories than you intake through food and drink.
When a person maintains a calorie deficit over time, that use of stored fat leads to a loss of body fat, aka weight loss. So yes, you do need to be in a calorie deficit to lose weight, Sharp said, adding it's "thermodynamics."
You do absolutely need a calorie deficit it's a fundamental principle for weight loss.Abbey Sharp
However, Sharp emphasized a critical distinction that often gets blurred in mainstream discussions: "There's a significant difference between a calorie deficit and calorie counting." Calorie counting is just one of many strategies to achieve a calorie deficit, she claimed.
Alternative methods, such as intermittent fasting or adopting the plate method (filling half the plate with vegetables), can also result in a calorie deficit without the need for meticulous calorie tracking.
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"Mindful eating is another way that some people may achieve a calorie deficit," Sharp said. "Or using my hunger crushing combo method, which really focuses on building meals with fiber, protein and healthy fat."
Weight loss is influenced by a myriad of factors beyond simple calorie equations. Metabolic rate, age, sex, body composition and hormone levels all play roles in how effectively a person loses weight, Sharp said.
"Your metabolism is your body's process of converting food into energy, and some folks just have a faster metabolism. So they're burning more calories at rest and during physical activity," she explained. "We all have our kind of genetically determined body shape and size. So some folks have more muscle mass naturally... and muscle tissue is more metabolically active than fat tissue, so it's going to burn more calories at rest."
Questions about nutrition and diet? Contact us at yahoo.canada.lifestyle.editors@yahooinc.com and your question could be featured in an upcoming Yahoo Canada article.
Hormones (especially insulin, leptin, ghrelin, cortisol and thyroid hormones) are important in regulating our appetite and energy balance."All of those can affect our hunger, satiety and our body's ability to burn fat," Sharp said.
Certain conditions (like hypothyroidism or PCOS), and medications (antidepressants, antipsychotics, corticosteroids) are going to make it more difficult to lose weight. The gut microbiome, an area of particular interest to Sharp, can also significantly impact metabolism and nutrient absorption.
While a calorie deficit is necessary for weight loss, a person's caloric needs will change as they lose weight. This means that eventually, once weight is lost, you won't need to keep being in a deficit.
"A healthy calorie deficit is one that translates to around one to one-and-a-half pounds of weight loss per week. Usually, that's a 20 per cent deficit or around 500 calories [a day]," Sharp explained. "If you're dieting and losing weight actively, you're going to get to a point where hopefully, you don't want to be in a calorie deficit anymore."
Maintaining such a state for an extended period can have adverse effects, however. Sharp cautioned that prolonged calorie deficits can lead to loss of muscle mass, nutrient deficiencies, hormonal imbalances and even weakened immune function. In women, it can also impact reproductive hormones, putting them at risk of fertility issues.
In an era where wellness influencers often dispense dietary advice, Sharp raised concerns about misconceptions with calorie deficits. One is the notion that a one-size-fits-all calorie intake, such as 1200 calories per day, is suitable for everyone.
"For most adults, this is way too low," Sharp warned, adding it can be "dangerous" even. "These are the caloric needs of a three-year-old toddler. It's not going to be enough for you to be able to sustain long term."
Bodies are unique. We shouldn't be taking general nutrition or calorie cutting advice from random people on the internet.Abbey Sharp
Sharp's advice is clear: steer clear of generalized diet recommendations from non-professionals and seek guidance from a registered dietitian to determine safe and effective calorie deficits.
So, how should one approach the concept of calorie deficits in the context of weight loss? Sharp advocated for a nuanced perspective. "You need to find a method of weight loss that allows you to achieve a modest, safe calorie deficit in the most enjoyable way possible," she advised.
Whether through mindful eating, focusing on nutrient-dense foods, or incorporating physical activity, there are multiple pathways to achieve a calorie deficit. The key is to adopt a strategy that is sustainable, enjoyable, and promotes your overall health.
Let us know what you think by commenting below and tweeting @YahooStyleCA! Follow us on Twitter and Instagram.
Read More..Can you keep up with firefighters? The Super Fitness Weight Loss Challenge firefighter challenge event – WTOL
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An annual favorite, this year's Super Fitness Weight Loss Challenge firefighter challenge tested participants Saturday.
TOLEDO, Ohio In a display of athleticism and determination, members of the Super Fitness Weight Loss Challengers recently transformed into local superheroes at their March challenge held at the Owens Community College Center for Emergency Preparedness.
Hosted by Kelly Heidbreder, the event witnessed participants stepping into the shoes, or rather, sliding into the turn-out gear of firefighters, provided by the Toledo Fire and Rescue Department.
"This is the toughest challenge we have in our line-up," Heidbreder said. "Our challengers have been hitting the gym, doing cardio and lifting weights, but today, they faced a whole different kind of challenge. Pulling fire hoses, maneuvering life-size dummies, and running flights of stairs with extra weight on their backs. It's just a tiny peek at what our firefighters do every day. They truly are amazing, and we give them all the respect they deserve."
The challenge kicked off with participants donning turn-out coats and firefighter helmets before grabbing two fire extinguishers and racing around the perimeter of the building. From there, they tackled a series of grueling tasks including the dummy pull, sledgehammer slam, fire hose relay, and the dreaded stair climb with a stack of hose over their shoulders.
After an intense battle against the clock, Josh Carabelo emerged as the ultimate victor, completing the entire course in an impressive 2:46 finishing time. Nikki Orolowski trailed closely behind with a time of 2:47, securing second place. Jonathan Allan clinched third place with a time of 2:58, followed by Jen Desellums in fourth at 3:00, and Mary Billiard in fifth at 3:17.
"This is just the beginning of an exciting journey for our challengers," Heidbreder said. "And we couldn't have done it without the support of our local heroes at the Toledo Fire Department."
With the stage set for a thrilling finale, the Super Fitness Weight Loss Challengers continue to inspire and motivate as they strive towards their fitness goals, one challenge at a time.
Through the May finale, the Super Fitness Weight Loss Challenge participants weigh In once a month and have workout opportunities together every week.
For more information about the challenge and more tips for getting fit, check out our Super Fitness Weight Loss Challenge section.
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Can you keep up with firefighters? The Super Fitness Weight Loss Challenge firefighter challenge event - WTOL
I’m a doctor lose weight by adding these 5 foods to your diet – Yahoo Life
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Milk this diet for all its worth.
Dr. Michael Mosley a BBC presenter and author who popularized the 5:2 fasting diet and developed the Fast 800 diet, which combines intermittent fasting and Mediterranean-style eating is sharing the five food groups to incorporate into your routine for weight loss.
Mosley swears by non-starchy vegetables; olive oil; full-fat dairy; nuts and seeds; and lean protein.
This eating approach was highlighted in a post on the Fast 800s website in November 2022, which resurfaced last week in honor of World Obesity Day (March 4).
The vegetables Mosley prefers are broccoli, spinach, cauliflower, cucumber, and eggplant because they contain a host of vitamins, minerals and other important nutrients like phytochemicals that have been shown to lower cholesterol and the risk of Type 2 diabetes while helping digestion. Theres no need to count these vegetables in your daily calorie tally, Mosley says.
Olive oil, meanwhile, can be used as a salad dressing or a dip.
Its a good fat, containing anti-inflammatory compounds such as oleic acid, omega-3 fatty acids, and polyphenols, Mosley argues on the Fast 800 site. It is known to reduce effects on depression and gut health, reduce the risk of developing cardiovascular disease and lower blood pressure.
A 2022 Harvard University study found that people who consumed just over half a tablespoon of olive oil a day had a 19% lower risk of death over 28 years compared to those who didnt.
Olive oil should replace butter, margarine, and mayonnaise, the researchers said.
Mosleys push for full-fat dairy, via Greek yogurt and milk, may seem surprising. The Dietary Guidelines for Americans recommends low-fat (1%) or skim milk.
But Mosley says full fat is arguably the healthier option.
It contains more essential fatty acids like omega-3, high levels of protein, VitaminB-12, and iodine, all of which have been recognized to slow cognitive decline, reduce anxiety and depression, control energy levels and improve metabolic rate, he writes.
Dr. Dariush Mozaffarian, a cardiologist and professor of medicine at Tufts University, told The New York Times in December that studies havent identified benefits of prioritizing low-fat dairy.
Mozaffarian endorses consuming at least one or two servings of yogurt and cheese a day, with whichever fat content you prefer, but without added sugar.
Also on Mosleys go-to list are nuts and seeds such as almonds, cashews, hazelnuts, and pistachios, and lean proteins like fish, turkey, chicken breast, and tofu.
A diet which is high in lean proteins has many health benefits: it reduces hunger, lowers blood pressure, assists with weight management, improves muscle mass and strength, and lowers the risk of osteoporosis as lean protein is great for bone health, Mosley penned.
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I'm a doctor lose weight by adding these 5 foods to your diet - Yahoo Life