High-fat versus low fat diets for endurance training and exercise performance

 Assignment for class:

I found the section in our book labeled "High-fat versus low fat diets for endurance training and exercise performance" interesting.  Supporters of the high-fat diet for endurance athletes say that an increase in fat intake overtime will encourage the burning of lipids by increasing the capacity mobilize and breakdown fat (1).  In a study done on two groups of males who had the same fitness status, one group was fed a high-carbohydrate diet (65% calories from carbs), and the other group was fed a high-fat diet (62% of total calories from fat).  Both groups exercised 3 days a week at 50-85% of their VO2max (aerobic capacity), for 60-70 minutes during the first 3 weeks, and 4 days a week during the last few weeks.  What the study found was that there was an increase in endurance capacity for those who consumed the high-fat diet (115%), however, the high-carbohydrate group was able to increase their endurance substantially (194%) (1).

Also, our book states that, "Comprised training capacity and symptoms of lethargy, increased fatigue, and higher ratings of perceived exertion usually accompany exercise when subsisting on a high-fat diet" (1).  It is important to remember that there negative health hazards associated with a high-fat diet.  What I found interesting, though, was that this risk may not be a hazard for athletes who burn a ton of calories each day (like endurance athletes), and consume a higher-fat diet (around 50% calories from fat, not the 62% like in the study).  This will NOT increase the risk for heart disease or elevated cholesterol levels, if the athlete maintains a healthy or stable body weight and is able to burn many calories each day (1).

Also, our book states that, "Conversely, significant restriction of dietary fat intake below recommended levels also impairs endurance performance" (1).  So, I think it's very important that athletes recognize this, especially if they are burning a lot of calories each day through training.  They NEED fat, and cannot limit it to dangerously low levels because they will NOT be able to give 100% in each workout or race.  They are still going to have great numbers for blood lipid profiles, triglycerides, etc., as long as they're burning enough calories each day.  I think it's out job to help people understand this.  There is so much junk out there in the media!
1.  McArdle, W. D., Katch, F. I., & Katch, V. L.  (2009).  Sports and exercise nutrition.  (3^rd ed.).
            Batimore, MD:  Lippincott Williams & Wilkins. 

The Negative Effects of a Low-Carb Diet.

I received a perfect score on this paper in Sports Nutrition, so I guess that means it's legitimate?  I don't fool people on health advice and always try to get the truth out to you :)  I really want people to know the truth.  There's a lot of crap out there.

     There are many diets in the diet industry that focus on low carbohydrate intake along with higher intakes of protein and fat.  According to what I have learned through science and the nutrition classes I have taken, the human body needs carbohydrates for it to function normally.  Also, eating higher than average intakes of protein and fat can have potential negative effects on the body (Tapper-Gardzina, Cotugna, & Vickery, 2002).  While searching for articles for this assignment that included misinformation on nutrition, I came across an article from Bodybuilding.com where people wanted to decrease carbohydrate intake to lose weight, but increase energy levels.  This did not make any sense to me, nor have any low-carbohydrate diets that I have read about in the past.  As an endurance athlete, I know how very important carbohydrates are in the diet, particularly complex carbohydrates.  However, just because the endurance athlete population needs carbohydrates to fuel their workouts, this does not mean that sedentary people or people who just strength train do not need carbohydrates for energy.  It does not make sense to eat hardly any carbohydrates in order to lose weight, when they are one of the macronutrients that systems of the body need to function correctly. 

            The article I found from Bodybuilding.com promotes a low-carbohydrate diet in order to lose weight and fat to make visible every muscle on the human body.  The name of the article is titled, “How Can I Increase Energy While Depleting my Carbs?” (Obadike, 2011).  The article states that in order to keep energy levels high, an individual must increase their fat and protein intake.  However, a scientific journal, The Nurse Practitioner, posted an article that states that this type of diet, a high-protein intake with low-carbohydrate consumption worries scientists because all of these diets encourage higher than normal values for protein.  They forbid followers to avoid foods containing higher amounts of carbohydrates (Tapper-Gardzina, Cotugna, & Vickery, 2002).  The diet from Bodybuilding.com wants the individual trying to lose weight to only eat carbohydrates around the time they are going to exercise, because if they eat carbohydrates anytime else during the day, they will store this nutrient as fat and not burn off the additional energy (Obadike, 2011).  Furthermore, since this diet wants their dieters to take in a low amount of carbohydrates when they are not exercising, they are just eating protein and fat the rest of the day (Obadike, 2011).  In my opinion, this will lead to boredom and cravings for carbohydrates because depending on how much activity level is performed, the body will favor carbohydrates.  “Carboydrate is the body’s preferred source of energy, and the body will revert to gluconeogenesis when carbohydrate intake is limited” (Tapper-Gardzina, Cotugna, & Vickery, 2002).  In the end, this diet will probably fail and followers will gain all the weight they lost back from reducing their carbohydrate intake.

            One more point this article made that I did not approve of was the fact that it was telling the dieters to reduce their aerobic exercise in order to conserve energy.  “You also may want to minimize your weekly cardio when depleting carbs in order to save the minimal energy you do have” (Obadike, 2011).  This is not going to work because it is proven that carbohydrates and aerobic exercise both increase energy levels (Tapper-Gardzina, Cotugna, & Vickery, 2002).  However, the article says that adding in more protein and fat will increase energy levels.  “Increase your protein and fat intake by 10 to 15 percent.  This will help give you more energy during your carb-depletion days.  Reduce your daily cardio to help you conserve energy.  Rotate your carbs intake to coincide with your highest physical activity level, which is probably your daily workout” (Obadike, 2011).  Lastly, the article claims that if people closely adhere to these rules, they will have more energy than anticipated while minimizing carbohydrates (Obadike, 2011).

            Just like any diet, though, this low-carbohydrate, high-protein diet will be unsuccessful.  “Researchers have estimated that 80% to 85% of dieters who lose weight will gain it back within 1 to 5 years.  Diets may fail because they restrict both the type and quantity of food, or require dieters to purchase special food” (Tapper-Gardzina, Cotugna, & Vickery, 2002).  These types of diets say that hunger is diminished since calories from fat and protein are not taken into account and dieters can eat as much food containing these nutrients as they want, as long as they are limiting carbohydrates (Tapper-Gardzina, Cotugna, & Vickery, 2002).  This puts the body into starvation mode.  According to the United States Department of Agriculture’s Dietary Guidelines and the Food Guide Pyramid, 275 grams of carbohydrate need to be eaten in a 2000 kcal diet.  In contrast, only 20 to 90 grams of carbohydrate are recommended in the usual low-carbohydrate, high-protein diet.  This is almost like putting the body in a state of starvation because glucose concentrations are decreased from low-carbohydrate consumption, which results in a condition called ketosis.  This circumstance is where the body uses energy from ketosis instead of carbohydrates by making ketones from fatty acids.  Ketosis can cause muscle breakdown,  producing more ketones if protein intake is very high (Tapper-Gardzina, Cotugna, & Vickery, 2002). 

            There is a lot of information from popular sources that say Americans consume too much sugar, which is what these high-protein, low-carbohydrate diets declare.  However, of total calories consumed, Americans closely met the proposed amount of keeping sugar consumption under ten percent (Tapper-Gardzina, Cotugna, & Vickery, 2002).  It is not really the carbohydrate consumption that is making America fat, but the amount of fat intake which leads to obesity.  “Researchers have shown a direct relationship between fat intake and obesity” (Tapper-Gardzina, Cotugna, & Vickery, 2002).  Interestingly, insulin resistance is brought on by old age, a sedentary lifestyle, obesity, high cholesterol, high-fat diets, and impaired glucose tolerance, not a greater intake of carbohydrates, which is what most of these high-protein, low-carbohydrate diets claim (Tapper-Gardzina, Cotugna, & Vickery, 2002).  Furthermore, studies have shown that an elevated consumption of saturated fat can cause insulin resistance, and a high ratio of omega-6 to omega-3 fatty acids will cause an increase in body weight along with increased fasting insulin levels in people with normal blood sugar (Storlien, Baur, Kriketos et. al., 1996).   It seems that every macronutrient and type of food in moderation will help individuals keep a healthy body weight.  “Weight loss from any type of diet will improve insulin sensitivity.  Although calorie restriction and exercise can increase weight loss, changes in macronutrient balance don’t appear to influence insulin action or promote weight loss” (Tapper-Gardzina, Cotugna, & Vickery, 2002).  The total amount of calories consumed, and not limiting certain macronutrients, is very important when one is trying to lose weight.    

            Some negative factors of the high-protein and fat, low-carbohydrate diet include elevated low-density lipoprotein and total cholesterol, which will increase one’s risk of developing coronary artery disease.  Also, other chronic illnesses and cancers can develop from eating a high fat diet (Tapper-Gardzina, Cotugna, & Vickery, 2002).  One study that looked at a high-protein diet over a year used ten individuals to show that low-density lipoprotein, very low-density lipoprotein, total cholesterol, high-density lipoprotein, fibrinogen, and triglyceride profiles all became worse.  Also, C-reactive protein was elevated, which leads to more inflammation in the body (Fleming, 2000).  Additionally, when consuming a high-protein diet, as much as fifty percent of calcium is lost in the urine, which may predispose individuals to developing osteoporosis earlier (Tapper-Garlick, Nurlan, & Patlak, 1999).  Elevated calcium losses in the urine can cause bone resportion, along with no bone formation (Kerstetter, Mitnick, Gundberg et. al., 1999).  In a study done on teenagers who were on a high-protein, low-carbohydrate diet to promote weight loss over the course of three months, researchers found that even while taking supplements for calcium and vitamin D, bone mineral density was drastically reduced.  However, when these individuals returned to eating a normal amount of carbohydrates, they did not excrete a significant amount of calcium in the urine (Willi, Oexmann, Wright et. al., 1998). 

            While on a high-protein, high-fat, low-carboyhydrate diet, most of the weight loss is due to water, not fat.  “Diuresis, caused by low-carbohydrate intake and its effects on sodium loss, water loss, and glycogen depletion, is the primary reason for initial rapid weight loss on the LC-HP diet.  Severely restricting carbohydrate also suppresses appetite, likely due to nausea from sodium loss” (Tapper-Gardzina, Cotugna, & Vickery, 2002).  Also, the LC-HP (low-carbohydrate, high-protein) diet does not contain enough fiber.  Fiber is shown to reduce total and low-density lipoprotein, along with regulating the digestive system.  Fiber decreases the risk of some cancers, diabetes, stroke, obesity, and diverticular disease (Tapper-Gardzina, Cotugna, & Vickery, 2002).  “Researchers believe that the soluble fiber found in fruits and vegetables, oat bran, and legumes, interferes with the absorption of bile acids, thereby lowering cholesterol levels in the blood and reducing the risk of myocardial infarction.  Fiber also lowers insulin secretion after a meal by slowing nutrient absorption” (Tapper-Gardzina, Cotugna, & Vickery, 2002). 

            When individuals seeking to lose weight try a low-carbohydrate, high-fat and protein diet, they are missing certain nutrients they need in their diet to function properly, such as vitamins, minerals, and fiber.  Eating these three essential nutrients will aid in warding off diseases of all kinds (Tapper-Gardzina, Cotugna, & Vickery, 2002).  Also, it is very important to eat every food in moderation, and when trying to lose weight, eat 300 to 500 calories less per day, as well as exercise regularly.  The amount of aerobic exercise an individual takes part in can also help protect the body against chronic diseases, while lowing cholesterol, triglycerides, resting heart rate and blood pressure, as well as improving sleep patterns and energy levels (Cooper, 2010). 

 

References

Cooper, K.  (2010).  The benefits of exercise in promoting long and healthy lives-my

            observation.  Methodist DeBakey Cardiovascular Journal, 4, 10-12.

Fleming, R. M.  (2000).  The effect of high-protein diets on coronary blood flow.  Angiology,

            51, 817-826.

Garlick, P. J., Nurlan, M. A., & Patlak, C. S.  (1999).  Adaptation of protein metabolism in

            relation to limits to high dietary protein intake.  European Journal of Clinical Nutrtition,

            53, S34-S43. 

Kerstetter, J. E., Mitnick, M. E., Gundberg, C. M. et. al.  (1999).  Changes in bone turnover in

            young women consuming different levels of dietary protein.  Journal of Clinical

            Endocrinology & Metabolism, 84, 1052-1055. 

Obi, Obadike.  (2011).  How can I increase energy while depleting my carbs?  Retrieved from

            http://www.bodybuilding.com/fun/ask-the-ripped-dude-more-energy-while-depleting-

            carbs.html

Storlien, L. H., Baur, L. A., Kriketos, A. D., et al.  (1996).  Dietary fats and insulin action.

            Diabetologia, 39, 621-631.

Tapper-Gardzina, Y., Cotugna, N., & Vickery, C. E.  (2002).  Should you recommend a low-

            carb, high-protein diet?  The Nurse Practitioner, 27, 52-59.

Willi, S. M., Oexmann, M. J., Wright, N. M. et. al.  (1998).  The effects of a high-protein,

            low-fat ketogenic diet on adolescents with morbid obesity:  Body composition, blood

            chemistries, and sleep abnormalities.  Pedriatrics, 101, 61-67.

           

Gender Differences in Carb/Fat use During Endurance Exercise...Females may have an Advantage..

I'm just going to quote my sports nutrition book here:

"Available data support the notion of gender differences in carbohydrate metabolism in exercise.  During submaximal (steady state) exercise at equivalent percentages of VO2max (or same relative workload), women derive a SMALLER proportion of total energy from carbohydrate metabolism than men.  This gender difference in substrate oxidation does not persist into recovery."  Interesting.  So, women rely more on fat than tap into their carb stores than men, which is why females may be able to run/bike/swim longer, in GENERAL, not everyone.  And, especially once you start getting into very long distances.

And looking into the physiology further..." With similar endurance-training protocols, both women and men show a decrease in glucose flux for a given submaximal power output.  But at the same relative workload after training, women display an exaggerated shift toward FAT catabolism (fat breakdown), whereas men do NOT.  This suggests that endurance training induces greater glycogen-sparing at a given relative submaximal exercise intensity for women than for men.  This gender difference in substrate metabolism's response to training may reflect differences in sympathetic nervous system adaptation to regular exercise (i.e. a more blunted cholamine response for women).  The sex hormones estrogen and progesterone may affect metabolic mixture indirectly via interactions with the catecholamines or directly by augmenting lipolysis (fat breakdown) or glycolysis (carb break down).  Five potential sites for endocrine regulation of a substrate (fat/carbs) use include:

1.  Substrate availability (via effects on nutrient storage)
2.  Substrate mobilization from body tissue stores
3.  Substrate uptake at tissue site of use
4.  Substrate uptake within tissue itself
5.  Substrate trafficking among storage, oxidation, recycling

Any glycogen-sparing metabolic adaptations to training could benefit a woman's performance during high-intensity endurance competition."

Wow, cool!  So, men are more powerful and stronger than women, but it seems women can last longer when it comes to endurance events, especially ultra's.  I have been searching around for research to back up that theory I have been reading about over the course of 2 years. 

From the book Sports and Exercise Nutrition by William D. McArdle, Frank L. Katch, and Victor L. Katch.

Obesity in America

Happy New Year!  I guess the focus of this blog is again, health and fitness.  That's right.  HEALTH AND FITNESS.  Not trying to fit into an ideal body image, no diet advice, and I'm going to try to not talk about myself in this blog (maybe a little, haha)

So, I just finished reading this interesting book that has changed my thinking about the "Obesity Epidemic" in America.  Now, within my major, I have learned about 3 different bodies types-the ectomorph (thin, lean, light muscles, hard to gain weight), the mesomorph (gain muscle easily, athletic, muscular, hour glass body shape), which, I think mostly describes my body haha, and the 3rd, endomorph (more stockier, also gains muscle easily, maybe softer skin in terms of thickness).  Or perhaps I'm a combination of all 3, who knows.  Take a look at this website-it's legit.  http://www.bodybuildingpro.com/bodytypeinformation.html

So, now that we know the 3 body shapes, it is very hard for one to change that body shape.  Which, I believe, is why some people are better runners, swimmers, cyclists, weight lifters, etc.  The book I read is called "The Obesity Myth," by Paul Campos.  He had a number of good arguments that the fear of getting fat is hazardous to your health.  For 1, those BMI tables?  No scientific value whatsoever.  You can still be fit and "fat" with a BMI of 28.  Heck, someone of 130 lbs and 170 lbs at 5'5" can be the same in terms of health.  As long as your triglycerides, cholesterol, blood pressure, heart rate, and all that stuff your doctor tests for each year are within the normal range, folks :)  It's the truth.

Of course, it's also bad for health to be thin, or fat, or at any weight, actually, if you do NOT eat healthy and do NOT exercise.  In other words, like I said, you can be thin, average, or bigger, but still be healthy and fit, hence the 3 different body types :)

What has America done?  We label foods as "good" or "bad."  We constantly limit ourselves, try the newest and greatest weight loss drug, constantly cut calories or fat.  Well, guess, what, we NEED fat.  Not the fat in processed foods, fast foods, convenient foods, etc, but the fat in almonds, walnuts, peanuts, avocados, meat, oh and sugar?  Not so bad, as long as we don't over do it.  So go ahead and eat some ice cream, as well.  Eat when you're hungry, stop when you're full, don't deny yourself your favorites foods or you'll go crazy and binge later-not good for health.  Did you know the French have the highest fat diet, yet they are the slimmest?  That's because they know how to eat in moderation, eat 5-6x a day, and get the satiety they actually need from foods.

Low fat and fat free?  Those foods often have additives, preservatives, chemicals, etc that our bodies do not need, and probably don't know how to process, making us gain unnecessary weight, or worse, develop some sort of disease that maybe we carry the gene for, but would have never turned the gene on had we been eating a healthful diet in the 1st place and exercising.

Now, I have been a culprit of that thinking.  Yep.  I would recommend this book to anyone.  Helped give me a better idea of what's going on in the food, diet, and weight loss industry.  Now, I have never taken any diet pills, have always believed to keep healthy from good eating and exercise, but if I ever considered diet pills (which I have not-why would u waste $ on something that doesn't work?) they are terrible.  People who go on them will lose the weight, but almost all of them gain it back and then some.  While also doing other negative things to your body.  Not getting enough nutrients.  Or the right nutrients.  Stay away from low carb and low fat diets (of course, unless your Dr. tells you this).
Also, it would benefit us to balance omega 3's and 6's!  A lot of American's eat mostly 6's and virtually no 3's!

Anyways, I'd like to share some numbers of mine.  I recently went to the Cleveland Clinic for a physical, hadn't had 1 in yrs.  (Bad!  You should go once a year!)  My total cholesterol is 138 (should be under 200).  My HDL cholesterol is 60, for women, should be above 55.  My LDL (bad cholesterol) is 68.  Should be under 130.  My triglyceride value is 48, should be under 200.  My blood pressure was 100/62 (should be 120/80, or, even more optimal, which the medical field is trying to push to be 110/70, but that won't work with the insurance companies, at least that's what I learned through a class)  And resting heart rate is 44bpm.  Current weight=147lbs.  at 5'5".  Which means I have a 24.5 BMI, meaning if I gain 3lbs, I'll soon be classifed as overweight, according to our stupid government tables.  I was between 150-155 this summer with training, it was crazy!  lol :)  But what I'm getting at here, is the focus should be on eating healthy and being active (and you DON'T have to be as active as me, only moderately active!  My sis, who exercises for maybe 30-60min 4-5x a week had similar values :)  Even though I have been "overweight" this summer, and close to it now from those BMI tables, means nothing.  Look at the true evidence.  Oh, and 20% body fat-very good for my age and gender.  My obsession/passion is health and fitness, not trying to fit into a virtually unrealistic ideal that society has molded.  I have big hips, yay!  They help me do what I want to do-have great endurance while enjoying the outdoors.

A teacher of mine just sent me an email about a summer internship (pretty decent pay, yeah!!)  for a behavior coach opportunity at weight loss camps across the U.S. for kids/teenagers who are overweight/obese.  I was reading about it, and the focus is on mentoring, teaching about healthy eating, and physical activity.  If I do happen to get this awesome internship, I would be so greatful because then I can truly pursue my dream of helping others through health and fitness to enjoy life :)  (Although I am still unsure of my future job, this will help because it's in my field!!)

Growing Up

Well, I can say I am in a much better place than I was 1 year ago when I thought my world was crumbling apart.  When PT school did not work out for me, and when I was crying once, if not 2-3 times a week because I was failing and not enjoying it.  Thought I was failing in life.  Sometimes I wonder if I brought that upon myself, thinking I had to be studying every second of the day.  (Which...we almost did!  It was legit hard!)

The exercise science/kinesiology major is definitely for me.  I got 100% on my physiology of aging final, and 97.5 on my exercise physiology final.  Clearly, I'm in the right place.  :)  I think I'll have a 4.0 this semester, or close to it (haha-not sure about research methods-that's more of a challenge for me, but hoping for an A!)  This is also the 1st semester I haven't cried over a tough class.  I even cried every semester in undergrad-because I had to take some harder classes to get into PT school like chem and physics-challenging for me! 

I'm in such a great mood today, thought I'd write a blog about it.  I taught my first whole spin class this morning, and it went real well.  The other trainer said I did a great job, and some of the members came up to me after and said they really enjoyed the class!  I also get compliments on when I sub for a strength training class :)  I definitely feel like I was meant to teach fitness classes.  I just need to get a GroupEx certification so I can have my own class in a few sessions I'm hoping!  I work at the Y, have my personal training certification as well as a Spin cert.  I'm allowed to sub for other group ex classes because of those certifications.  Anyways..I think one of the reasons I am pretty good at teaching them is because I learned a lot from fitness DVDs I used to follow like Denise Austin, and various others, as well as taking classes myself.  I mean...every day in the summers or on break I would throw in a tape and workout!  I was thinking..maybe I could make my own DVD 1 day, but I don't even know how to go about that, I'd need help.

So, I am still unsure of where I want to go with this degree, but I have options :)  Either in a more clinical setting (cardiac or pulmonary rehab), or corporate fitness (I like fitness the most...but then, I also enjoy older adults and working with them too in a clinical setting...I'm very thorough, which I think would be good in the hospital).  I could maybe take 1 class a semester toward the PhD+work.  Ahhh I don't know.

Ideally, though, this is my dream job that I made up:  Owning a fitness center within a ski resort out West.  I don't even know if they have those.  But I should start one.  Then, I could own the fitness center, personal train, teach classes, and teach snowboard lessons.  Haha :)

Oh, and I have an AWESOME boyfriend who is an avid cyclist, and doesn't mind the amount I work out, because he often spends 14 hrs a week on his bike in season.  Nice.  I support that.

My sister has been working out more too.  Also wrote my mom an interval workout for her bike this winter-she gets bored riding the same moderate level all the time.  She enjoyed it-even sweated more wooo!  I wish I was closer to home sometimes so I could train her!  Us Perchinske's work hard!  Seriously, though, it's my mom's "always working at the best of your ability, no slacking" attitude, and my dad's super strong work ethic that has produced the same results in my sister and I :)  We have AWESOME parents!  Now...if only I could be promised a great job in the future where I can make an impact in people's lives, and Kristen a good job for next semester, she's graduating next week woo hoo!

Ok, I better get started on some schoolwork today, haha, I haven't yet! 

"Those who think they have not time for bodily exercise will sooner or later have to find time for illness."  Edward Stanley

"God is with those who persevere."

"Although the world is full of suffering, it is full also of the overcoming of it."  Helen Keller

Exercise Slows the Aging Process!

So, my teacher sent me some articles she found on cognitive function and aging.  For those of you who read this and don't know, I'm doing my thesis on it.  (Yes, for sure, I know I get excited about other things, but the mind is extremely fascinating to me, and so are studying the effects of aerobic exercise on the body, including the brain.)

Well, this article is titled, "Long-term treadmill exercise induces neuroprotective molecular changes in rat brain"
Rodents are similar to humans in the physiological workings of the body.  Anyways, they compared 3 groups-moderately exercised rats, handled but nonexercising group (handled on the treadmill somehow I guess), and a sedentary group.  What they found: That exercise...
-improved many brain parameters especially in the hippocampus.
-upregulated sirtuin-1, a protein in the brain that extends life
-stimulated mitochondrial biogenesis
- activated AMPK
-preventions of signs of neurodegeneration
"These findings are consistent with other reports showing that physical exercise has positive effects on hormesis."

I wasn't quite sure what mitochondrial biogensis was, so I looked it up, and came across this from another study.
"Moderate exercise also mimics CR by inducing mitochondrial biogenesis. Negative regulators of PGC-1alpha such as RIP140 and 160MBP suppress mitochondrial biogenesis. Another mechanism involved in mitochondrial maintenance is mitochondrial fission/fusion and this process also involves an increasing number of regulatory proteins. Dysfunction of either biogenesis or fission/fusion of mitochondria is associated with diseases of the neuromuscular system and aging, and a greater understanding of the regulation of these processes should help us to ultimately control the aging process." CR is caloric restriction.  I've read some studies for class saying that in rodents as well as 1 study involving humans for a short period of time, calorie restriction also helps slow the aging process and diseases associated with aging.  However, not many people are going to want to restrict their calorie intake so much for the rest of their lives :) So it's good news that exercise, and just a moderate amount, can slow the aging process.

This, I've kind of always known, and been scared of chronic illnesses later in life.  Yes, I worry about these things now, even though I'm young lol.  My grandmother had a heart attack, and my grandpa had a # of them, with triple by-pass surgery.  My other grandma has Alzheimer's.  I am going to try to do everything I can to avoid these diseases.  This is why I do what I do.  I want to see if I can live a very long, diseased free life.  This is why during my 40hr internship I decided to train for a full marathon at the age of 22.  This is why in grad school, I still work out just as intensely as the summer months.  This is why I sometimes workout twice a day in grad school.  Sometimes I lose sleep (only sometimes, don't worry) in order to get workouts done (still producing great school work!).  I am fully confident that when I have a full time job I'm still going to be able to work out for at least an hour a day.  I did it once and can do it the rest of my life, and I'm doing it now because school+assistantship is like a full time job.  Oh and if I decide to have children someday-I'll be that crazy jogging with a stroller or attaching the baby thing on the back of my bike.  Nothing will slow me down unless I get injured or die from the crazy adventures I tend to take on!  :)  Plus, if I didn't workout this much...I wouldn't be as fit to do the things I really love doing...like snowboarding for 8hrs a day or going surfing or backpacking through mountains...:)  Live the life you love!  Who cares what everyone else thinks.

Of course...you don't have to work out as intensely as I like to...this study..and a number of others show that it's just moderate exercise that is needed :)  (Although I think more intense exercise few days a week can produce even greater benefits....:)

I am also proud to say that I have no gray hairs at 24, almost 25, and my mom had her first at 18 LOL :)  Of course, she's wasn't as athletic like me :)   But I sure do look like her!  She looks pretty well for her age of 55-she still walks or rides her bike regularly.

http://www.ncbi.nlm.nih.gov/pubmed/18662766 (mitochondrial biogenesis article)

and

http://jap.physiology.org/content/111/5/1380.abstract (the exercise and brain health article)

It's so cool that sirtuin-1 extends life!  And that exercise can boost this protein!!

Dreams

This weekend was amazing.  When my teachers told us during the first week that they needed grad students to go to the MWACSM (Midwest Chaptor of American College of Sports Medicine), I made sure to tell them right away I wanted to go :)  I always enjoy reading research articles from them online, and it's the organization I got certified through for personal training.  (Which, my teachers told me that is the most highly recognized organization, so we should get certified by them, if possible, in case anyone wants to know :)  My teacher was the executive director this year.  I remember I was on the 2008 jeopardy team when they came to BGSU.  I got to watch that this weekend, it was fun, our team of undergrads didn't win, though :(  They pulled questions like which muscle flexes the knee and internally rotates it?  I couldn't remember, but it was Popliteus.  LoL, who would remember that muscle?  Now I'll never forget it :) 

There were 5 of us grad students, we had to have at least 2 students working registration at all times, I felt a little guilty I kept leaving, but my teacher said it was ok, they wanted us to learn and see what was being done in the field.  I sat in on The Female Athlete Triad, Patellofemoral Syndrome, Resistance Training for Triathletes, Genetics and Sport, Physiological Adaptations to Long-Term Exposure: Implications for Exercise Performance (which was very interesting, but the way, they studied natives in the Andes and Himalyays and compared the two, interestingly, the andes natives had way more hemoglobin than at sea level, and I forget what else, but the himalayans adapted more physiologically to their climate.  Anyways, what was the most interesting to me was that from living at high altitudes for all their lives, their brains can actually atrophy, and have some cognitive impairment.  The researcher wasn't sure if that was from the altitude or nutritional deficiencies, they didn't study it further), I also listened to the Physiology of Endurance Performance:  What do we Really know?  Basically, it was about environmental factors like heat, carbohydrate intake (they talked about depleting carbs somewhat the week before, then a few days before eating more of it to help increase performance, and caffeine actually helps.  I'm sorry I can't go into much of this further because I was very tired at this point, and although interesting, I couldn't pay attention fully :(  And I'm exhausted right now, it's been a long weekend)

Anyways, I enjoyed chatting with the guys who talked about resistance training in triathletes-no one really knows the exact doseage of resistance training for triathletes.  They said either lifting heavy with low reps, OR lifting light with high reps worked the same.  Interesting, as I have always been taught in undergrad that for endurance athletes, you want them to lift light but with high reps, for some strength and more importantly muscle endurance.  However, some people may respond differently to it, (like me, I think, I gain muscle so fast), and you also want to help these athletes train for power, because duh, you need powerful arms, powerful legs on the bike and run.  Yes, you can train for these sports, but important to get in the weight room during off season, at least twice a week, if not 3-4.  Now, during the summer, they told me to back off resistance training (I usually do anyways, ha, but I was curious as to what they did, so I had a chat with them afterwards and today :)  So...yeah...if I want to get faster, I'm going to have to make lifting a priority as well.  It will not increase VO2max, BUT it will help these athletes train at a higher percentage of their VO2max if their muscles are stronger and more powerful-this means you will be able to exercise for a longer period of time without fatigue at a higher intensity.  Cool.  I think I knew that, somewhere back in the cobwebs.  This is what I like about exercise science.  There are always new findings in the field, and what we were once taught, could change.  It's a very humbling field.  You think you know it all, then we come out with new insights and studies, and information, and it completely changes.

So, the one guy gave my his contact info and told me to email him.  So I did already :)  Northern Kentucky.  Now, I know I keep talking about the West, haha, but Kentucky may have what I'm looking for, too.  Ah, this is why I take the road less traveled by.  Always an adventure, life, not knowing where you're going.  Sorry, this is probably poorly written, I'm very tired from the weekend, I didn't even get to workout 2 days in a row!  (figured I needed a break anyways, I'm still not fully recovered from trail running up and down hills 3 days in a row last weekend.) 

Got to know my classmates better.  I don't think I'll be as nervous standing up in front of the class.  Now, I have a paper due Monday I need to finish tomorrow, and present it on Wed.  It's on fitness and activity levels in older adults and how it impacts their cognition.  It'll be fun to talk about.  I wanted to do my masters thesis on it.  But..again...is this what I PERSONALLY enjoy doing, or am I doing it just because my grandmother has Alzheimer's and I want to find ways to help improve cognition and at least delay the onset of the disease.  No...I am personally more interested in endurance performance.  I may have to have a talk with my teachers...ugh.  I can't let this be like PT school.  I have to do things for myself, or I'm never going to be fully happy.  I may radiate happiness (most of the time, unless I'm stressed from school, yes, it happens with deadlines and training and lack of sleep, but in the end, I'm glad I'm doing this :)  but I have to do what I want to do. 

So...I emailed that professor who studies endurance athletes in Kentucky, he seemed interested in chatting with me (especially after I told him what I did this summer...:) and he knows one of our new professors at BGSU.  Awesome.  So..maybe I can keep in touch with him.  Also got the contact info from the guy who studies altitudes.  I LOVE THE OUTDOORS.  Options...OH!  My classmate asked if I wanted to be in our new professors study-he's testing runners-having them do intervals and testing VO2max, I believe, as well as blood lactate, I think, and other things.  So...I told him I was interested.  I'm not the best runner, though, but it'd be cool to be in that study. 

Now I've made some of my dreams come true already.  I'm unsure of my future.  I have options.  I'm waiting to here back from Rev3 for a sponsorship( lol, I still find it weird saying those words...me?  sponsored?)  It prob won't happen, it's probably really competitive, but I sure am motivated.  All I like to do is train and study exercise physiology.  I'm not your average 24 yr old, I'd rather stay at home and write a blog on this than go out LOL :)  Besides...I have a 2hr run and 1hr resistance workout I need to get done tomorrow morning before I start my project.  No time for drinks, did that last night with my classmates and teachers haha :)

Sorry my blogs are more emotional and personal than they are scientific.  I'll post my writings towards the end of the semester if I get good grades on them, lol.  And adventurous lately, no big races.  Sleeping Bear Dunes, MI was fun last weekend though!  Beautiful area, lots of outdoorsy stuff to do. 


I should end this with a quote, as I'm tired and can't blog anymore!


"Two roads diverged in a wood, and I---
I took the one less traveled by,
And that has made all the difference."
People, I WILL finish a half ironman, full ironman, more 5k swims, 10k swims, maybe the Channel, maybe ride across USA, ultramarathons, and snowboard in CO.  I'm thinking no full on marathons for awhile, I need to cross train if I have some talent and motivation in triathlons.  Oh and more backpacking and extreme hiking and snowboarding :)  I want to backpack a little of the AT this spring break if I can :) Oh, and I'm thinking, I might possibly try to write out a triathlon training plan for myself this winter break, but I'll need some help.  Maybe I can email that guy from Kentucky after I write it.  Hopefully I have time with all the snowboarding :) 

sorry for typos,

Your adventurous, nerdy endurance sport/physiology loving friend,
Roseann

P.S.  Ask me anything you want.  I love talking about this stuff.  I hope I never come off as arrogant, and because like I said, this field is always changing, one must have an open mind to study in the field of the exercise sciences and sport performance as well as the physiology and biology behind all of this.  I don't even know the half of it yet, nor will I ever, I'm sure.  :)  I'm just really passionate about all this and like to share it with others who like it, too :)

P.S.S. the National ACSM meeting is in San Francisco this year, but I don't think the school has funds to send me to that one...darn..:)