Looking For A Barefoot Shoe...
I don't really wanna hear about Vibrams... I know I know... everyone RAVES about them. The problem is my feet sweat and I need something non-synthetic that breathes somewhat.
G-Spot
The 'Gear' spot has a brief discussion on non-Vibram varieties like Puma H-streets, Puma Saloh's, FeelMax (from Finland -- favorite of Barefoot Ted and Mark Sisson), Nike Free's, Vivo's and aqua socks. They all sound stinky except the manly looking FeelMax and the Puma's.
Pose Technique
Pose fans appear to like the Puma H (which are discontinued), Saloh's and K-street's the most. My hubby tried the Saloh but without appropriate adaptation I think it aggravated his old plantar fasciitis when we were walking miles and taking the subway in Shanghai and Beijing (btw is fine now).
Stink-Resistance???
Wool socks work nice for me on asphalt but haven't tried it too often... (They are excellent stand-ins when I forget my shoes for the gym or Xfit.) Soles that are bullet-proof or puncture-resistant aren't absolutely necessary for me but stink-resistance would be nice. Getting a grip is good too.
Thoughts? Thoughts for an over-protonator w/flat arches?
[Currently veering toward the Puma K-street IIs and maybe Terra Plana...]
Thanks!!
Showing posts with label Athletic Benefits of Vitamin D. Show all posts
Showing posts with label Athletic Benefits of Vitamin D. Show all posts
Friday, June 4, 2010
Friday, May 14, 2010
HDL, LDL Transporters (and Clive Owen)
Hypnotic... Lancome loves Clive Owen
Lancome isn't the only one...
The HAAAWT Transporter
Clive Owen was featured in a series of vignettes as a BMW driver transporting goods -- of unknown origin to known destinations.
BMW 'The Hire' Film Series
--Starring Clive Owens
--One vignette directed by Wong Kar Wai 'The Follow'
--Other vignettes directed by: John Frankenheimer, Ang Lee, Guy Ritchie, Alejandro Gonzalez Inarritu
LDL and HDL are Transporters (like Clive Owen)
Our energy and immunological systems use LDL and HDL to transport things... Cholesterol (mandatory for all hormone and steroid synthesis, cell membranes, BRAIN, etc), phospholipids (cell 'walls' of every cell), triglycerides (converted carb and lipid energy) and antioxidants (coenzyme Q10, tocopherols, tocotrienols, carotenoids -- beta-carotene, lutein, lycopene, astaxanthin, etc.)
How? From the gut to the liver to our circulatory system to the ultimate destination of the cells where nutrients are required, food is transformed to more easily transportable entities. Complex carbs are broken down to glucose. Complex carbs are also re-transformed to carbon chains which are then transformed to fatty acids known as triglycerides. Dietary fats are also transported as Trigs but dietary carbs generate more and for longer durations.
Build a Bionic HDL3 Particle for LONGEVITY
Recently researchers built a bionic HDL3 (denser HDL) made of 3 components (1) Apo A1, (2) CHOLESTEROL, and (3) Phospholipids (Small, dense HDL3 particles attenuates apoptosis in endothelial cells: Pivotal role of apolipoprotein A-I. de Souza et al. J Cell Mol Med (2009)). These particles in a petri dish blasted away oxLDL and 'displayed twofold superior intrinsic cytoprotective activity'. Impressive.
HDL are triglyceride containing lipoprotein particles. It is very interesting to me these reconstituted HDL particles contained no triglyercerides. Triglycerides are formed post-prandially (after meals) to circulate food -- fats and carb energy. In the morning after a 12-hour fast, we have the least amount of triglycerides circulating. This is why your doctor orders a 'fasting' lipid panel. When is it the highest?
In vivo data for 'bionic HDL'?
YES it exists as well. Centenarian subpopulations not only exhibit what conventional cardiologists would think of as 'harmful' atherogenic profiles of high Lp(a) but also high HDL3. It turns out perhaps this only makes sense in the context of an anti-inflammatory state. Centenarians tend to display high HDL, high HDL2 (large fluffy) and high HDL3 (smaller denser). See prior animal pharm Ashkenazi long-living Jewish probands -- benefits of high saturated fat diets part II.
Thanxxx Mr. Jack C for your contributions and pointing out the MARS (Krauss et al 1996) which showed that only baseline HDL3 made any difference in the outcomes for reduction in progression of heart disease -- lovastatin made no difference, LDL-reduction made no difference. Only HDL3 at baseline. Thank you kind Sir. Lipoprotein subclasses in the Monitored Atherosclerosis Regression Study (MARS). Treatment effects and relation to coronary angiographic progression.
How do we prevent excessive Triglycerides from cluttering our HDL3?
--avoid excessive carbohydrates
--start an evo/paleo diet plan -- no grains, no legumes, limited fruit and n-6, plenty of fiber/greens, plenty of OMEGA-3
--meat meat meat
--fat fat fat
--eliminate hyperinsulinemia (sleep, relax, exercise, balance hormones -- cortisol thyroid sex, avoid minimeral/vitamin deficiencies, avoid xenobiotics, avoid pesticides, avoid PHARMACEUTICAL POISONS)
--exercise, lift some weights, move around, yoga
In vivo and ex vivo data:
o Prior animal pharm: Despite Genotype apoE 2/3/4 -- the SFA diet produced higher ApoA1 and higher HDLs
o Prior animal pharm: 6 eggs daily (~12oo mg cholesterol daily) with the highest SFA:PUFA ratio (4:1) produced the highest HDL (10% greater), highest HDL2 (~4X), HDL3 lightest wt% (fluffier) and highest ApoA1 in lipoprotein particles (PDF HERE)
0 Lipoproteins, vascular-related genetic factors, and human longevity
o Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population.
o Plasma LDL and HDL subspecies are heterogenous in particle content of tocopherols and oxygenated and hydrocarbon carotenoids. Relevance to oxidative resistance and atherogenesis.
o Effect of particle size and lipid composition of bovine blood high density lipoprotein on its function as a carrier of beta-carotene.
0 In vitro and in vivo LIPOLYSIS of plasma triglycerides increases the resistance to oxidative modification of low-density lipoproteins.
0 Susceptibility of LDL to oxidation in vitro and antioxidant capacity in familial combined hyperlipidemia: comparison of patients with different lipid phenotypes.
o 17beta-estradiol affects in vivo the low density lipoprotein composition, particle size, and oxidizability.
0 Vitamin E, LDL, and endothelium. Brief oral vitamin supplementation prevents oxidized LDL-mediated vascular injury in vitro.
o Variations in oxidative susceptibility among six low density lipoprotein subfractions of differing density and particle size. [Krauss et al, the higher the CHOLESTEROL CONTENT, the more resistance to oxidative stress]
Can You Build a Bionic HDL3?
How do we add Cholesterol, Apo A1 and Phosphopids to our HDL3?
--eat cholesterol (A2 dairy, ghee, egg yolks, animal/fish, krill oil, etc)
--eat saturated fats (ditto above + virgin coconut/palm oil)
--avoid statins and other poisons/pollution which knock off cholesterol, testosterone and other steroidal hormones and their precursors and the optimal balance
--eat phospholipids (A2 dairy, ghee, egg yolks, animal/fish PHATS, krill oil, etc)
--minimize excessive carbohydrates
Simple? Bionic is easy.
Ok a quickie aside...
Pemmican Fans (yes -- Danny Roddy this is you BABE)
Steve Phinney on Pemmican and Indigenous Diets (Interview at Me and My Diabetes)
o Discusses the Masai warriors -- meat, milk, B-L-O-O-D to make warrior MUSCLES (A2 goat milk)
o Pemmican is good stuff
o I like my asian style Pemmican on high carb days with rice (glutinous rice is even better *Hhhmmmm!). PORK SUNG (courtesy of wiki).
Lancome isn't the only one...
[Directed by Wong Kar Wai]
The HAAAWT Transporter
Clive Owen was featured in a series of vignettes as a BMW driver transporting goods -- of unknown origin to known destinations.
BMW 'The Hire' Film Series
--Starring Clive Owens
--One vignette directed by Wong Kar Wai 'The Follow'
--Other vignettes directed by: John Frankenheimer, Ang Lee, Guy Ritchie, Alejandro Gonzalez Inarritu
LDL and HDL are Transporters (like Clive Owen)
Our energy and immunological systems use LDL and HDL to transport things... Cholesterol (mandatory for all hormone and steroid synthesis, cell membranes, BRAIN, etc), phospholipids (cell 'walls' of every cell), triglycerides (converted carb and lipid energy) and antioxidants (coenzyme Q10, tocopherols, tocotrienols, carotenoids -- beta-carotene, lutein, lycopene, astaxanthin, etc.)
How? From the gut to the liver to our circulatory system to the ultimate destination of the cells where nutrients are required, food is transformed to more easily transportable entities. Complex carbs are broken down to glucose. Complex carbs are also re-transformed to carbon chains which are then transformed to fatty acids known as triglycerides. Dietary fats are also transported as Trigs but dietary carbs generate more and for longer durations.
Build a Bionic HDL3 Particle for LONGEVITY
Recently researchers built a bionic HDL3 (denser HDL) made of 3 components (1) Apo A1, (2) CHOLESTEROL, and (3) Phospholipids (Small, dense HDL3 particles attenuates apoptosis in endothelial cells: Pivotal role of apolipoprotein A-I. de Souza et al. J Cell Mol Med (2009)). These particles in a petri dish blasted away oxLDL and 'displayed twofold superior intrinsic cytoprotective activity'. Impressive.
HDL are triglyceride containing lipoprotein particles. It is very interesting to me these reconstituted HDL particles contained no triglyercerides. Triglycerides are formed post-prandially (after meals) to circulate food -- fats and carb energy. In the morning after a 12-hour fast, we have the least amount of triglycerides circulating. This is why your doctor orders a 'fasting' lipid panel. When is it the highest?
In vivo data for 'bionic HDL'?
YES it exists as well. Centenarian subpopulations not only exhibit what conventional cardiologists would think of as 'harmful' atherogenic profiles of high Lp(a) but also high HDL3. It turns out perhaps this only makes sense in the context of an anti-inflammatory state. Centenarians tend to display high HDL, high HDL2 (large fluffy) and high HDL3 (smaller denser). See prior animal pharm Ashkenazi long-living Jewish probands -- benefits of high saturated fat diets part II.
Thanxxx Mr. Jack C for your contributions and pointing out the MARS (Krauss et al 1996) which showed that only baseline HDL3 made any difference in the outcomes for reduction in progression of heart disease -- lovastatin made no difference, LDL-reduction made no difference. Only HDL3 at baseline. Thank you kind Sir. Lipoprotein subclasses in the Monitored Atherosclerosis Regression Study (MARS). Treatment effects and relation to coronary angiographic progression.
How do we prevent excessive Triglycerides from cluttering our HDL3?
--avoid excessive carbohydrates
--start an evo/paleo diet plan -- no grains, no legumes, limited fruit and n-6, plenty of fiber/greens, plenty of OMEGA-3
--meat meat meat
--fat fat fat
--eliminate hyperinsulinemia (sleep, relax, exercise, balance hormones -- cortisol thyroid sex, avoid minimeral/vitamin deficiencies, avoid xenobiotics, avoid pesticides, avoid PHARMACEUTICAL POISONS)
--exercise, lift some weights, move around, yoga
In vivo and ex vivo data:
o Prior animal pharm: Despite Genotype apoE 2/3/4 -- the SFA diet produced higher ApoA1 and higher HDLs
o Prior animal pharm: 6 eggs daily (~12oo mg cholesterol daily) with the highest SFA:PUFA ratio (4:1) produced the highest HDL (10% greater), highest HDL2 (~4X), HDL3 lightest wt% (fluffier) and highest ApoA1 in lipoprotein particles (PDF HERE)
0 Lipoproteins, vascular-related genetic factors, and human longevity
o Plasma LDL and HDL characteristics and carotenoid content are positively influenced by egg consumption in an elderly population.
o Plasma LDL and HDL subspecies are heterogenous in particle content of tocopherols and oxygenated and hydrocarbon carotenoids. Relevance to oxidative resistance and atherogenesis.
o Effect of particle size and lipid composition of bovine blood high density lipoprotein on its function as a carrier of beta-carotene.
0 In vitro and in vivo LIPOLYSIS of plasma triglycerides increases the resistance to oxidative modification of low-density lipoproteins.
0 Susceptibility of LDL to oxidation in vitro and antioxidant capacity in familial combined hyperlipidemia: comparison of patients with different lipid phenotypes.
o 17beta-estradiol affects in vivo the low density lipoprotein composition, particle size, and oxidizability.
0 Vitamin E, LDL, and endothelium. Brief oral vitamin supplementation prevents oxidized LDL-mediated vascular injury in vitro.
o Variations in oxidative susceptibility among six low density lipoprotein subfractions of differing density and particle size. [Krauss et al, the higher the CHOLESTEROL CONTENT, the more resistance to oxidative stress]
Can You Build a Bionic HDL3?
How do we add Cholesterol, Apo A1 and Phosphopids to our HDL3?
--eat cholesterol (A2 dairy, ghee, egg yolks, animal/fish, krill oil, etc)
--eat saturated fats (ditto above + virgin coconut/palm oil)
--avoid statins and other poisons/pollution which knock off cholesterol, testosterone and other steroidal hormones and their precursors and the optimal balance
--eat phospholipids (A2 dairy, ghee, egg yolks, animal/fish PHATS, krill oil, etc)
--minimize excessive carbohydrates
Simple? Bionic is easy.
Ok a quickie aside...
Pemmican Fans (yes -- Danny Roddy this is you BABE)
Steve Phinney on Pemmican and Indigenous Diets (Interview at Me and My Diabetes)
o Discusses the Masai warriors -- meat, milk, B-L-O-O-D to make warrior MUSCLES (A2 goat milk)
o Pemmican is good stuff
o I like my asian style Pemmican on high carb days with rice (glutinous rice is even better *Hhhmmmm!). PORK SUNG (courtesy of wiki).
Monday, March 15, 2010
*NSFW* Sunlight: Rama to the Max
The avatar (reborn spirit) for the Sun is 'Rama'; the Sanskrit root of Rama corresponds to 'light and fire'. I have always been a sun-baby even as kid and enjoy HEAT. My little sisters and I used to frolick for hours everyday after school in Pennsylvania where the 
backyards were wide and fenceless. *haa* My brain still connects those warm, nice, sun-drenched days... with baby bunnies and butterflies...In Northern Cal, we've had on/off S*CKY rain for like 7 weeks which feels like CENTURIES... finally the SUN is out and my vitamin D serum levels among other things (mood) are soaring up again *haa*.
Thank you Sis and B-I-L for the iPod shuffle... UR so awesome. Technology rocks.
LOVE IT LOVE IT LOVE IT.
My favorite sun songs...
1. Sunlight, Natalie Imbruglia (see below)
2. Here Comes the Sun, BEATLES
3. Summer Skin, Death Cab For Cutie
4. SummerLove, Justin Timberlake
5. Cafe Del Mar Adios Ayer, Jose Padillo
6. You Are My Sunshine, Angelina Jolie version Mr. & Mrs. Smith
7. Sunlight, Plain White T's
8. In the Sun, Joseph Arthur
9. Summer Romance (Anti-Gravity), Incubus (acoustic)
10. Welcome to My Sunny Day, AKON
11. Tik Tok 'fight until we see the sunlight...', Kesha
12. Into the Light, Rolling Stones
13. Rough Cut, Alex Wong & Amber/Paper Raincoat, RSVP here for a house concert in SF 3/28th 4pm. See you THERE and bring RED RED WINE and ur hawwwt evo *ss WINKY
14. Amber... Sun Studio Sessions, You Will Love This Song and Another Perfect Sunset
Thursday, December 31, 2009
One More... mp3 Player...
D*mn.
Sweat all over the MP3 player again, my like 5th or 6th in like 8-9 yrs, which finally frizzled out and BROKE.
What do you guys use?
Tuesday, November 10, 2009
'Roid Rage: Vitamin D3 -- DO IT (Part II)
Vitamin D and Athletes
Vitamin D is not just a sun-derived vitamin, but is a crucial steroid precursor that is transformed into one of the most potent hormones in the human body for strength, power, lung function and regulating gene expression in every organ system.
Athletes need Vitamin D.
Dr. Cannell has written quite extensively about the role of vitamin D in athletes.
See prior post: 'Roid Rage Vitamin D3 -- DO IT (Part I)
Don't miss Dr. T's recent post: Vitamin D Summary of Actions. SUPERB!
Vitamin D: Flu, Asthma, Bronchitis, H1N1 Protection
Swine Flu H1N1.
Worried? Don't be.
Baby wanna be a millionaire? Vitamin D3... just do it. Baby by me, 50 cents YO.
Many factors can predispose an individual to be immunocompromised and more susceptible to the flu or H1N1 or bronchitis:
--sleep deprivation
--mental stress
--excessive physical training
--fatigue
--hypothyroidism, adrenal fatigue
--VITAMIN D INSUFFICIENCY
--VITAMIN D DEFICIENCY
--poor, unbalanced gut biofilms (read Dr. Ayers Cooling Inflammation)
--gluten/wheat, lectins, omega6 and associated inflammation
--nutritional deficiencies
--et cetera
Vitamin D stores may be depleted under all the circumstances above.
For the past season, naturally, I've been a total ding dong, frequently skipping my vitamin D supplement and sunlight. Yeah missed a boatload of doses. (*haaa* Yeah, I am THE vitamin-D-fairy-godmother and I hand it out like candy... wtf I s*ck) So... Three weeks ago my asthma came back full force and within days I was in the middle of a bronchitis/coughing attack again with a fever for 2 days. Last episode was EONS ago. Couldn't shake it but after a boost of vitamin D via a modified Stoss protocol (20,000 to 50,000 IU for 3 days) that Dr. Cannell frequently discusses for prophylaxis or acute treatment of influenzae or other viral infections, my coughing and infection were completely gone. My cough was almost gone OVERNIGHT. On the other hand, Dr. Cannell talks about much higher doses. Since I was not deficient, just 'insufficient', I used a lower dose.
The bronchitis was entirely aborted, shortened to a few days not a few MONTHS or a few WEEKS like the normal course of chronic bronchial inflammation I had experienced annually in the past. I ran 13.1 miles a week later and was fine (though my power and pace s*cked). My ghetto batgrrrl picture wasn't so bad though *wink*. Vitamin D does a body better. My skin, hair, muscles, recovery, breathing and body fat are all far better now that I'm back on the program.
Prior post: Stoss protocol Vitamin D3 Nature's Antibiotic
Vitamin D deficiency and chronic lung disease. Gilbert CR, Arum SM, Smith CM. Can Respir J. 2009 May-Jun;16(3):75-80.
Vitamin D and respiratory health. Hughes DA, Norton R. Clin Exp Immunol. 2009 Oct;158(1):20-5. Review.
Vitamin D Associated with Fitness, Power, Strength and Lower Body Fat
Two research articles highlight the relationship between higher vitamin D levels and athletic performance. The first showed a positive relationship between higher VO2 max and higher blood vitamin D (p<0.05) in n=59 adolescent and young females. Incidentally, lower body fat (p<0.05) was associated with higher vitamin D levels.
The second study reviewed baseline vitamin D concentrations (which were LOW low low) in 99 female athletes age 12-14 yo and found "Jumping mechanography to measure muscle power, velocity, jump height, and Esslinger Fitness Index from a two-legged counter movement jump and force from multiple one-legged hops was performed. Body height, weight, and serum concentrations of 25(OH)D, PTH, and calcium were measured. RESULTS: Median serum 25(OH)D concentration was 21.3 nmol/liter (range 2.5-88.5 [median 8 ng/ml with range 1-35.4 ng/ml]) and PTH 3.7 pmol/liter (range 0.47-26.2). After correction for weight using a quadratic function, there was a positive relationship between 25(OH)D and jump velocity (P = 0.002), jump height (P = 0.005), POWER (P = 0.003), Esslinger Fitness Index (P = 0.003), and force (P = 0.05). There was a negative effect of PTH upon jump velocity (P = 0.04). CONCLUSION: From these data we conclude that vitamin D was significantly associated with muscle power and force in adolescent girls."
Girl Power!
Association among cardiorespiratory fitness, body fat, and bone marker measurements in healthy young females.
Mowry DA, Costello MM, Heelan KA. Mowry DA, Costello MM, Heelan KA. J Am Osteopath Assoc. 2009 Oct;109(10):534-9.
Vitamin D status and muscle function in post-menarchal adolescent girls.
Ward KA, et al. J Clin Endocrinol Metab. 2009 Feb;94(2):559-63.
Vitamin D Alters Gene Expression
Many components of our diet are in fact potent modulators of genetic expression. Vitamin D is among many. In a variety of clinical trials, vitamin D lowers CRP (inflammation), increases testosterone (I've seen it and HH reports his anecdotal experience here), thyroid hormone, and (in rats) raises estrogen. Is this helpful for athletes? There are many mechanisms by which vitamin D exerts benefits for athletes including improved breathing, lung function, oxygenation, immunity protection, muscle strength, endurance, muscle power and hormone optimization (e.g. the big 'T').
Ask Your MD for A Blood Test
Tracking of blood vitamin D levels (known as [25(OH)D]) is necessary to make sure you have the optimal range, not too high and not too low. Other labs to track are calcium and magnesium (and PTH if you have plaque or chronic kidney disease). Supplementation with either over-the-counter Vitamin D3 or prescription ergocalciferol (which is inferior and should be avoided) is contraindicated if you have a condition called sarcoidosis or isolated hypercalcemia (high calcium).
With dose initiation or increases, the blood levels take about 4-6 wks to stabilize. Consider requesting a blood test to confirm the value (either self-directed ZRT at heartscanblog or the vitaminDcouncil.org).
Dr. Harris MD discusses the accuracy of the vitamin D tests available on the market. Don't be blinded by his scorching hot brilliance or body. Paleo nutrition blog: HERE and HERE.
Dr. Cannell MD advises goal serum vitamin D [25(OH)D] 60 to 80 ng/ml (or 150-200 nmol/L). Personally my breathing and hormones appear to me the most optimal at 70s ng/ml. The past year I checked the [25(OH)D] twice and it was not more than 60. Incidentally, I did not feel so 'right on' as compared to when I had levels in the 70s. Everyone perhaps owns a 'set point' and you might need to figure what that is for yourself depending on your athletic performance, pulmonary function, immunity, mood and other metrics.
Hopefully your doc will not ignore the healing power of diet and certain nutritional supplements like vitamin D. (bwt don't bring the below article in -- the suggested doses are pathetically low baby doses).
Low Vitamin D = Low Strength
Low serum Vitamin D concentrations are independently associated with SARCOPENIA decreased muscle strength:
Vitamin D is not just a sun-derived vitamin, but is a crucial steroid precursor that is transformed into one of the most potent hormones in the human body for strength, power, lung function and regulating gene expression in every organ system.
Athletes need Vitamin D.
Dr. Cannell has written quite extensively about the role of vitamin D in athletes.
See prior post: 'Roid Rage Vitamin D3 -- DO IT (Part I)
Don't miss Dr. T's recent post: Vitamin D Summary of Actions. SUPERB!
Vitamin D: Flu, Asthma, Bronchitis, H1N1 Protection
Swine Flu H1N1.
Worried? Don't be.
Baby wanna be a millionaire? Vitamin D3... just do it. Baby by me, 50 cents YO.
Many factors can predispose an individual to be immunocompromised and more susceptible to the flu or H1N1 or bronchitis:
--sleep deprivation
--mental stress
--excessive physical training
--fatigue
--hypothyroidism, adrenal fatigue
--VITAMIN D INSUFFICIENCY
--VITAMIN D DEFICIENCY
--poor, unbalanced gut biofilms (read Dr. Ayers Cooling Inflammation)
--gluten/wheat, lectins, omega6 and associated inflammation
--nutritional deficiencies
--et cetera
Vitamin D stores may be depleted under all the circumstances above.
For the past season, naturally, I've been a total ding dong, frequently skipping my vitamin D supplement and sunlight. Yeah missed a boatload of doses. (*haaa* Yeah, I am THE vitamin-D-fairy-godmother and I hand it out like candy... wtf I s*ck) So... Three weeks ago my asthma came back full force and within days I was in the middle of a bronchitis/coughing attack again with a fever for 2 days. Last episode was EONS ago. Couldn't shake it but after a boost of vitamin D via a modified Stoss protocol (20,000 to 50,000 IU for 3 days) that Dr. Cannell frequently discusses for prophylaxis or acute treatment of influenzae or other viral infections, my coughing and infection were completely gone. My cough was almost gone OVERNIGHT. On the other hand, Dr. Cannell talks about much higher doses. Since I was not deficient, just 'insufficient', I used a lower dose.
The bronchitis was entirely aborted, shortened to a few days not a few MONTHS or a few WEEKS like the normal course of chronic bronchial inflammation I had experienced annually in the past. I ran 13.1 miles a week later and was fine (though my power and pace s*cked). My ghetto batgrrrl picture wasn't so bad though *wink*. Vitamin D does a body better. My skin, hair, muscles, recovery, breathing and body fat are all far better now that I'm back on the program.
Prior post: Stoss protocol Vitamin D3 Nature's Antibiotic
Vitamin D deficiency and chronic lung disease. Gilbert CR, Arum SM, Smith CM. Can Respir J. 2009 May-Jun;16(3):75-80.
Vitamin D and respiratory health. Hughes DA, Norton R. Clin Exp Immunol. 2009 Oct;158(1):20-5. Review.
Vitamin D Associated with Fitness, Power, Strength and Lower Body Fat
Two research articles highlight the relationship between higher vitamin D levels and athletic performance. The first showed a positive relationship between higher VO2 max and higher blood vitamin D (p<0.05) in n=59 adolescent and young females. Incidentally, lower body fat (p<0.05) was associated with higher vitamin D levels.
The second study reviewed baseline vitamin D concentrations (which were LOW low low) in 99 female athletes age 12-14 yo and found "Jumping mechanography to measure muscle power, velocity, jump height, and Esslinger Fitness Index from a two-legged counter movement jump and force from multiple one-legged hops was performed. Body height, weight, and serum concentrations of 25(OH)D, PTH, and calcium were measured. RESULTS: Median serum 25(OH)D concentration was 21.3 nmol/liter (range 2.5-88.5 [median 8 ng/ml with range 1-35.4 ng/ml]) and PTH 3.7 pmol/liter (range 0.47-26.2). After correction for weight using a quadratic function, there was a positive relationship between 25(OH)D and jump velocity (P = 0.002), jump height (P = 0.005), POWER (P = 0.003), Esslinger Fitness Index (P = 0.003), and force (P = 0.05). There was a negative effect of PTH upon jump velocity (P = 0.04). CONCLUSION: From these data we conclude that vitamin D was significantly associated with muscle power and force in adolescent girls."
Girl Power!
Association among cardiorespiratory fitness, body fat, and bone marker measurements in healthy young females.
Mowry DA, Costello MM, Heelan KA. Mowry DA, Costello MM, Heelan KA. J Am Osteopath Assoc. 2009 Oct;109(10):534-9.
Vitamin D status and muscle function in post-menarchal adolescent girls.
Ward KA, et al. J Clin Endocrinol Metab. 2009 Feb;94(2):559-63.
Vitamin D Alters Gene Expression
Many components of our diet are in fact potent modulators of genetic expression. Vitamin D is among many. In a variety of clinical trials, vitamin D lowers CRP (inflammation), increases testosterone (I've seen it and HH reports his anecdotal experience here), thyroid hormone, and (in rats) raises estrogen. Is this helpful for athletes? There are many mechanisms by which vitamin D exerts benefits for athletes including improved breathing, lung function, oxygenation, immunity protection, muscle strength, endurance, muscle power and hormone optimization (e.g. the big 'T').
Micronutrients and amino acids, main regulators of physiological processes. Verheesen RH, Schweitzer CM. Med Hypotheses. 2009 Oct;73(4):498-502.
Human physiology is supposed to be a complex interaction of regulating processes, in which hormones, genes, their proteins and apoptosis are thought to play a dominant role. We hypothesize that regulation of physiological processes is mainly influenced by amino acids and micronutrients with hormones, proteins, apoptosis and gene modifications being their derivatives. Furthermore, we suppose that the cells power plant, the mitochondrion, is in fact an intracellular bacterium, living in absolute symbiosis. Because of its intracellular existence it depends on the host's micronutrients completely. Within the host these micronutrients regulate their own formation, degradation, uptake and excretion. Known deficiencies, such as iodine and vitamin D, affect billions of people. Many micronutrients neither have been investigated, nor have they been studied in relation to each other and solid data are not available. Optimal levels of many micronutrients and all amino acids are not known.
Amino acids, vitamins and minerals are capable of altering gene expression, inducing apoptosis and regulating chemical processes. It makes them highly attractive for creating better health, against low cost, as we have already proven in the case of rickets, cretinism and scurvy in severe deficiencies. By creating optimal living conditions and study mitochondria from a symbiotic point of view we suppose that diseases not only can be prevented, but the course of diseases can be altered as well.
Ask Your MD for A Blood Test
Tracking of blood vitamin D levels (known as [25(OH)D]) is necessary to make sure you have the optimal range, not too high and not too low. Other labs to track are calcium and magnesium (and PTH if you have plaque or chronic kidney disease). Supplementation with either over-the-counter Vitamin D3 or prescription ergocalciferol (which is inferior and should be avoided) is contraindicated if you have a condition called sarcoidosis or isolated hypercalcemia (high calcium).
With dose initiation or increases, the blood levels take about 4-6 wks to stabilize. Consider requesting a blood test to confirm the value (either self-directed ZRT at heartscanblog or the vitaminDcouncil.org).
Dr. Harris MD discusses the accuracy of the vitamin D tests available on the market. Don't be blinded by his scorching hot brilliance or body. Paleo nutrition blog: HERE and HERE.
Dr. Cannell MD advises goal serum vitamin D [25(OH)D] 60 to 80 ng/ml (or 150-200 nmol/L). Personally my breathing and hormones appear to me the most optimal at 70s ng/ml. The past year I checked the [25(OH)D] twice and it was not more than 60. Incidentally, I did not feel so 'right on' as compared to when I had levels in the 70s. Everyone perhaps owns a 'set point' and you might need to figure what that is for yourself depending on your athletic performance, pulmonary function, immunity, mood and other metrics.
Hopefully your doc will not ignore the healing power of diet and certain nutritional supplements like vitamin D. (bwt don't bring the below article in -- the suggested doses are pathetically low baby doses).
- Nutrition 101: physicians can no longer ignore the healing power of diet and nutritional supplements. O'Keefe JH. Expert Rev Cardiovasc Ther. 2008 Jun;6(5):593-6.PDF here.
Low Vitamin D = Low Strength
Low serum Vitamin D concentrations are independently associated with SARCOPENIA decreased muscle strength:
- Concomitant lower serum albumin and vitamin D levels are associated with decreased objective physical performance among Japanese community-dwelling elderly.
Kwon J, Suzuki T, Yoshida H, Kim H, Yoshida Y, Iwasa H. Gerontology. 2007;53(5):322-8. - Relationship between muscle strength and vitamin D metabolites: are there therapeutic possibilities in the elderly?
Bischoff HA, Stähelin HB, Tyndall A, Theiler R.
Z Rheumatol. 2000;59 Suppl 1:39-41. - Prevalence of sarcopenia and predictors of skeletal muscle mass in healthy, older men and women.
Iannuzzi-Sucich M, Prestwood KM, Kenny AM.
J Gerontol A Biol Sci Med Sci. 2002 Dec;57(12):M772-7. - Effects of vitamin D supplementation on strength, physical function, and health perception in older, community-dwelling men.
Kenny AM, Biskup B, Robbins B, Marcella G, Burleson JA.
J Am Geriatr Soc. 2003 Dec;51(12):1762-7. [Vitamin D 1000 IU daily was not sufficient to statistically improve strength or perception]
Monday, April 27, 2009
'Roid Rage: Vitamin D3 - DO IT (Part I)
Naturally, we are all mildly worried about the swine flu (the delayed 'flu' season). Taking Vitamin D will certainly provide several layers of protection for our family and hopefully avert potential complications. Studies show 36% of individuals who are Vitamin D deficient develop respiratory infections (Reader's Digest).
What Vitamin D3 dose is considered appropriate?
Interestingly Cannell has not been too incorrect in his broad dosing dictum:
~1000 IU per 25-lb body weight
Dr. Cannell in fact is perfectly right on for dosing for 80% of the people that I have personally dosed for this steroid precursor to serum concentrations [25-OH-D] = 60-80 ng/ml.
My children get 20,000 IU on average PER WEEK and they're about 75lbs (but we have not been compliant patients and failed to get blood testing yet). We're lazy and they get 2 caps of the NOW Brand 5000 IU caps twice weekly, more or less. I require approx 5000 to 8000 IU daily (I'm about 128# right now *booh*) to keep my blood 70+ ng/ml and the Doctor and asthma inhalers away. Admittedly, as an adult, I rarely stay outdoors despite being a natural sun-worshipper. I get sick quite easily (like...if... anyone sneezes in my direction... b/c I not a carrior of warrior Lp(a)).
Thank Goodness for Dr. Davis (who's been raging about Vitamin D for 5 yrs)!
And the cholesterol-derived...Vitamin D!
They've saved my lungs (+tob cessation *!I know!!...quit 18mos ago*).
My kids as well!
For intermittent asthma, they were on/off inhalers and oral prednisone tapers which would routinely stunt their growth for a few months at a time. They are completely OFF everything...unless I go on vacation...when Daddy forgets. *aha*
Vitamin D and Athletic Performance
Dr. Cannell has written about the benefits of Vitamin D and athletic performance on his non-profit Vitamin D Council website as well as a recently summarized review article. Vitamin D is pro-hormone and a potent steroid. Don't underestimate it's powers. Vitamin D actually increases testosterone, estrogen, thyroid hormone and is a steroidal precursor to other sex and cholesterol hormone derivatives. It has actions in every organ, tissue and cell from the bottom of your hair follicles to the tip of your toe nails.
He has taken the time to review older German and Russian scientific literature on observations and studies on the influence of sun exposure/UV box exposure, seasonality effects on athletic performance.
Here are some of his thoughts from his website:
Is Vitamin D Supplementation PALEO?
Is... indoor-living... uhh... Paleo??
Um...hell-o . . . Supplementation provides what we cannot obtain in our daily living whether it is because we have to make a living INDOORS or we live above the 37th latitude in Northern Cal where UVB radiation is fairly negligible for nearly half the year. UVA (from tanning booths or sun, the wavelength which deeply penetrates glass and car windows and skin) does not unfortunately activate Vitamin D in the skin. My skin tone is dark in the summer therefore with sun exposure, for me, a high likelihood exists that the melanin pigmentation in fact blocks substantial UVB activation as a protective mechanism. It was not surprising to me in retrospective to find that the blood level was TOTALLY deficient at the end of Summer 2007 at 20 ng/ml, which was 400% away from the goal 80 ng/ml!
HOLY CR*P BATMAN.
No wonder I felt like S H * T.
For... 2+ decades of my LIFE.
The first winter...wow... I was on Vitamin D, I had the best running and half-marathons I've ever had (less struggling, less shortness of breath, less fatigue, better times) and... no asthma. Easy wt loss. (Did I say... EASY weight loss?) No breathing difficulties. No metered-dose-inhalers (MDIs). No coughing. Annually for the prior 3 yrs, I suffered from annual bronchitis where coughing fits sorta debilitated me for 6 to 8 wks at a time. (I thought it was from getting 'old'). Turned out the synthetic contraceptive I was on likely triggered the lack of protective natural estrogen, and blah blah blah. Anyhow, the vitamin D cured my (poss iatrogenic) bronchitis. No more antibiotic courses (which didn't work anyway). No more coughing spells (which tended to... frighten patients). No more sleeping problems. No more nasty codeine.
Is uninterrupted breathing important for athletic performance?
For living?
Are albuterol, salmeterol (Serevent, Advair) and other asthma beta-adrenergic agonist treatments banned by the IOC (Int'l Olympic Committee)?
Now you know why I roar and RAGE about the D's... Davis and the steroid 'D'.
Do the . . . right 'ROID. . . V I T A M I N - D3
What Vitamin D3 dose is considered appropriate?
Interestingly Cannell has not been too incorrect in his broad dosing dictum:
~1000 IU per 25-lb body weight
Dr. Cannell in fact is perfectly right on for dosing for 80% of the people that I have personally dosed for this steroid precursor to serum concentrations [25-OH-D] = 60-80 ng/ml.
Adults (Source: courtesy of Dr. Cannell's non-profit VitaminDCouncil.com)
Require 4000 to 10,000 IU daily (or even MORE) in the AM enough to provide serum blood levels of 25(OH)D 60-80 ng/ml.
Infants and Children
Infants and children under the age of one, should obtain a total of 1,000 IU (25 mcg) per day from their formula, sun exposure, or supplements. As most breast milk contains little or no vitamin D, breast-fed babies should take 1,000 IU per day as a supplement unless they are exposed to sunlight. The only exception to this are lactating mothers who either get enough sun exposure or take enough vitamin D (usually 4,000–6,000 IU per day) to produce breast milk that is rich in vitamin D. Formula fed babies should take an extra 600 IU per day until they are weaned and then take 1,000 IU a day, as advised below.
Children over the age of 1 year, and less than 4 years of age, should take 1,500 IU vitamin D per day, depending on body weight, latitude or residence, skin pigmentation, and sun exposure.
Children over the age of 4, and less than 10 years of age, should take 2,000 IU per day, unless they get significant sun exposure. On the days they are outside in the sun, they do not need to take any; in the winter they will need to take 2,000 IU every day.
Children over the age of 10 years old should follow instructions for adults detailed above.
My children get 20,000 IU on average PER WEEK and they're about 75lbs (but we have not been compliant patients and failed to get blood testing yet). We're lazy and they get 2 caps of the NOW Brand 5000 IU caps twice weekly, more or less. I require approx 5000 to 8000 IU daily (I'm about 128# right now *booh*) to keep my blood 70+ ng/ml and the Doctor and asthma inhalers away. Admittedly, as an adult, I rarely stay outdoors despite being a natural sun-worshipper. I get sick quite easily (like...if... anyone sneezes in my direction... b/c I not a carrior of warrior Lp(a)).
Thank Goodness for Dr. Davis (who's been raging about Vitamin D for 5 yrs)!
And the cholesterol-derived...Vitamin D!
They've saved my lungs (+tob cessation *!I know!!...quit 18mos ago*).
My kids as well!
For intermittent asthma, they were on/off inhalers and oral prednisone tapers which would routinely stunt their growth for a few months at a time. They are completely OFF everything...unless I go on vacation...when Daddy forgets. *aha*
Vitamin D and Athletic Performance
Dr. Cannell has written about the benefits of Vitamin D and athletic performance on his non-profit Vitamin D Council website as well as a recently summarized review article. Vitamin D is pro-hormone and a potent steroid. Don't underestimate it's powers. Vitamin D actually increases testosterone, estrogen, thyroid hormone and is a steroidal precursor to other sex and cholesterol hormone derivatives. It has actions in every organ, tissue and cell from the bottom of your hair follicles to the tip of your toe nails.
He has taken the time to review older German and Russian scientific literature on observations and studies on the influence of sun exposure/UV box exposure, seasonality effects on athletic performance.
Here are some of his thoughts from his website:
Improving Athletic Performance
"Then I remembered that several readers had written to ask me if vitamin D could possibly improve their athletic performance. They told me that after taking 2,000–5,000 IU/day for several months they seemed somewhat faster, a little stronger, with maybe better balance and timing. A pianist had written to tell me she even played a better piano, her fingers moved over the keys more effortlessly! Was vitamin D responsible for these subtle changes or was it a placebo effect? That is, did readers just think their athletic performance improved because they knew vitamin D was a steroid hormone precursor?
The active form of vitamin D is a steroid (actually a secosteroid) in the same way that testosterone is a steroid. It is also a hormone (hormone: Greek, meaning "to set in motion") in the same way that growth hormone is a hormone. Steroid hormones are substances made from cholesterol that circulate in the body and work at distant sites by setting in motion genetic protein transcription. That is, both vitamin D and testosterone set in motion your genome, the stuff of life. While testosterone is a sex steroid hormone, vitamin D is a pleomorphic steroid hormone.
All of a sudden, it didn't seem so silly. Certainly steroids can improve athletic performance—although they can be quite dangerous. In addition, few people are deficient in growth hormone or testosterone, so athletes who take sex steroids or growth hormone are cheating, or doping. The case with vitamin D is quite different because natural vitamin D levels are about 50 ng/mL and since almost no one has such levels, extra vitamin D is not doping, it's just good treatment. I decided to exhaustively research the medical literature on vitamin D and athletic performance. It took me over a year.
To my surprise, I discovered that there are five totally independent bodies of research that all converge on an inescapable conclusion: vitamin D will improve athletic performance in vitamin D deficient people (and that includes most people). Even more interesting is who published the most direct literature, and when. Are you old enough to remember when the Germans and Russians won every Olympics in the '60s and '70s? Well, it turns out that the most convincing evidence that vitamin D improves athletic performance was published in old German and Russian medical literature."
Is Vitamin D Supplementation PALEO?
Is... indoor-living... uhh... Paleo??
Um...hell-o . . . Supplementation provides what we cannot obtain in our daily living whether it is because we have to make a living INDOORS or we live above the 37th latitude in Northern Cal where UVB radiation is fairly negligible for nearly half the year. UVA (from tanning booths or sun, the wavelength which deeply penetrates glass and car windows and skin) does not unfortunately activate Vitamin D in the skin. My skin tone is dark in the summer therefore with sun exposure, for me, a high likelihood exists that the melanin pigmentation in fact blocks substantial UVB activation as a protective mechanism. It was not surprising to me in retrospective to find that the blood level was TOTALLY deficient at the end of Summer 2007 at 20 ng/ml, which was 400% away from the goal 80 ng/ml!
HOLY CR*P BATMAN.
No wonder I felt like S H * T.
For... 2+ decades of my LIFE.
The first winter...wow... I was on Vitamin D, I had the best running and half-marathons I've ever had (less struggling, less shortness of breath, less fatigue, better times) and... no asthma. Easy wt loss. (Did I say... EASY weight loss?) No breathing difficulties. No metered-dose-inhalers (MDIs). No coughing. Annually for the prior 3 yrs, I suffered from annual bronchitis where coughing fits sorta debilitated me for 6 to 8 wks at a time. (I thought it was from getting 'old'). Turned out the synthetic contraceptive I was on likely triggered the lack of protective natural estrogen, and blah blah blah. Anyhow, the vitamin D cured my (poss iatrogenic) bronchitis. No more antibiotic courses (which didn't work anyway). No more coughing spells (which tended to... frighten patients). No more sleeping problems. No more nasty codeine.
Is uninterrupted breathing important for athletic performance?
For living?
Are albuterol, salmeterol (Serevent, Advair) and other asthma beta-adrenergic agonist treatments banned by the IOC (Int'l Olympic Committee)?
Now you know why I roar and RAGE about the D's... Davis and the steroid 'D'.
Do the . . . right 'ROID. . . V I T A M I N - D3
Sunday, April 5, 2009
PALEO for Optimal Heart Health: The No-Doctor Diet
Dr. Davis recently wrote about how healthcare is shifting toward consumer directed care. We are tired of being sick, fat, and tired. Care is transforming toward the no-doctor directed care.
Dr. Davis Blog: Self-Directed At Home Lab Testing
Q: How to achieve optimal heart health in today's current neolithic healthcare environment?
ANSWER: The no-doctor approach using low-tech paleolithic eating and living combined with high-tech neolithic self-ordered lab and NMR/VAP testing (atherotech.com) particle analysis and EBCT coronary calcification scoring.
Dr. Davis Blog: Self-Directed At Home Lab Testing
Q: How to achieve optimal heart health in today's current neolithic healthcare environment?
ANSWER: The no-doctor approach using low-tech paleolithic eating and living combined with high-tech neolithic self-ordered lab and NMR/VAP testing (atherotech.com) particle analysis and EBCT coronary calcification scoring.
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