HOW TO CURE SIBO, Small Intestinal Bowel Overgrowth: Step #7 Heal hormones and immunity -- take adrenal support, liver support, antioxidants etc

Source: Miller, 1999

HOW TO CURE SIBO/SIFO, Small Intestinal Bacterial/Fungal Overgrowth (protocol):

Step #7 Heal hormones and immunity

Take adrenal support, liver support, antioxidants etc 

(I use biocurcumin and berberine to combine with anti-microbials/anti-parasitics). This is particularly imperative for those with reactive hypoglycemia and BG crashes when they go longer than 3-4 hours between meals.

Proposed Causes of Dysbiosis of the Microbiota
Round, Mazmanian 2009
Source: PDF

Gut Feelings?

This is the final step in our 7-Step SIBO series!  Thank you for joining Tim Steele (aka tatertot) and I on this fantastic discussion and opening conversations about our wonderous and fascinating GUT AND OUR MICROCRITTERS!

Has everyone seen Tim's GUTS OF STEELE and assayed via 16S PCR amplification at the American Gut Project???

• Resistant Starch: American Gut Project Real Results And Comparison (Very Big News) -- Free the Animal Post

By now, I hope you have an appreciation for the impact and difference one single organ as simple as the gut can affect our overall health, longevity, digestion and day-to-day brain function.  More importantly, we dream that you feel more confident in identifying, addressing and fixing some of these intestinal issues.

I believe it is truly challenging to deal with all the modern factors that are the proposed causes of dysbiosis of the microbiota (see above)
-- low-grade gut infections (microbial overgrowths, parasites, etc)
-- unbalanced health and immune systems (lack of commensals -- Bifido, SFB, and soil based organisms)
-- our unique genetic vulnerabilities (e.g. HLA DQ2.5 for celiac; HLA B27 for alkylosing spondylitis)
-- lifestyle (lack of dirt exposures, stress, diet, sedentary atrophy, lack of sleep, livestock/dairy grade antibiotics, disjointed relationship with soil and farming)
-- early colonization of pathobionts (birth in hospitals, lack of breastfeeding, compromised maternal biota sources, toxic formula)
-- medical and dental practices (mercury amalgams, vaccines, antibiotics, hyperhygiene)

NO WONDER WE GET GI-F*KCRD
SO QUICKLY SO EASILY

Estimated Surface Area
of the
Small Intestines

Main Problem with the Small Intestines: GINORMOUS SURFACE AREA

Our small intestines are like head size -- very variable in size!  As we grow, our small intestines grow as we age just like our height or head size. Much is perhaps determined by nutrition by mom and factors after birth.  Our small intestines vary from 5 to 10 meters (average 6-7 m) -- 3-6 times our height.  Indeed by surface area, our small intestines trump even our skin for being the largest organ.

In comparison, the large intestines is only a fraction of the length of the small intestines at  ~1.5 m.

Unfortunately I believe this predisposes us mammals to inherent problems as we frequently encounter digestive disruptors such as all the ones listed above.  These factors in our post-modern industrial neolithic age bombard us from pre-birth, birth and upwards.

I'm grateful that we have simple strategies and technology to address all of the gut disruptors -- fermented foods, whole grains/tubers/legumes, RS, potato starch prebiotics, soil based probiotics, diet, yoga, functional medicine lab testing GDX 2200 stool, ONE organic acids, Am Gut, uBIOME, etc.

Small Intestines: 5-10 meters (~15- 30 feet)
Large Intestine: 1.5 meter (~5 feet)
Source: NYU EDU SIBO

Stressors, Coz We R Not Zebras

Mental stress directly impacts our gut function.  The vagal nerve (see below) innervates our organs including the gut from head to tail.  This nerve controls calm, cool, rest, repose and digestion.  Look how the connections go between our brain to our gut, neat?  80% of our serotonin, the happy transmitter, are generated here.  Melatonin, our sleep hormone, is then produced from serotonin. What is the first sign of stress?  Insomnia, no wonder.

Who doesn't have stress? Widespread cortisol dysregulation is documented in teenagers (Dr. Briffa).

Vagal Nerve Innervations: Head to Tail (Butt)
Source: Medscape

Gut Brain Adrenal Axis

What are the variety of stressors the human body experience?

Gut
 --Sources of stress: gluten, pathogenic organisms, viruses, yeasts, dysbiosis, not enough gastric acid, lack of commensals, refined not-whole-foods, GMO food

Adrenal Glands
--Sources of stress: mental, physical, traumatic, intrauterine

Brain
--Sources of stress: perceived, mental, fear, lack of trust, heightened super senses (hear, smell, touch, feel, taste, sense), future fears, past fears



Effects of Stress Breaks the Gut

Stress (cortisol) breaks open our gut, makes the TJs (tight junctions) leaky, and abruptly even changes our gut flora to more pathogenic populations while reducing the numbers of the good flora like Bifido.  Read more about the gut-breaking effects on the Gut-Brain-Axis HERE.

Let's take surgery as an example (top diagram).  Being cut open by a surgical knife, bleeding, opening arteries and veins are one of the most stressful procedures a person may endure.  With any minor or major stressor, the adrenal glands must put out cortisol and adrenaline. With major trauma (surgery) or mental stressor, buckets of cortisol are secreted to maintain homeostasis, blood glucose, heart rate, blood pressure, hormones, etc.

In different gut disorders and SIBO, slightly variable nervous system effects are observed.  Some conditions are more 'turned up' by the sympathetic nervous system (SNS/adrenaline/cortisol) than others.  Some conditions are more deficient or defective in the parasympathetic nervous system (PSNS/calm/oxytocin) than others.

How do you balance?



Adrenal Botanicals and Yoga

In both clinical practice and in studies, certain rhizomes, tubers, and herbs are shown to buffer and balance the function of the adrenal glands.  Recently Robb Wolf and Chris Kresser talked about adrenal function.  Prior animal pharm ADRENAL posts. The funniest physician on adrenal and hormone health is DR. SARA GOTTFRIED!  Love love love this grrrrrl.

My favorite brand of adrenal support is by Gaia Adrenal Health but many exist.  What works for you?  How do you know when your adrenals are f*kcered?  How do you fix it? Does your physician ignore it?

Yoga -- for me yoga is the best tool for putting the SNS to rest and to bring the PSNS back to up to snuff. I don't know why it works!  There are studies but none explain the deep, contemplative, and restorative properties that I get when I'm regularly doing yoga. If you are in adrenal dysregulation, I'd highly suggest considering avoiding ALL Bikram and other extreme activities. The high heat and extreme form (90 minutes of high intensity sweating) is actually super detrimental for marginally functioning adrenals.

Bionic Adrenals
By Yoga
Source: HERE

Stress

Other ways to tell if you're 'stressed' is FINGERPRINTS (hat tip: D'adamo).  Our height of our fingerprint ridges may reflect our gut health microvilli height.  We are aware that sometimes skin damage reflects gut damage and bacterial/fungal translocation and their respective toxins  (acne, rosacea, psoriasis (and here), eczema, etc).  More damage, flatter villi, flatter fingerprints, different whorl and loop patterns.

In celiac, with severe SIBO, see the white lines and flatness of the ridges? On a gluten-free diet, these improve.

Figure 2 (white lines on gluten/celiac) versus
Figure 3 (diminished white lines on gluten-free diet)
Source: David TJ et al, 1970

References

Small intestinal length: a factor essential for gut adaptation.
Weaver LT, Austin S, Cole TJ.
Gut. 1991 Nov;32(11):1321-3.

The relationship between intestinal microbiota and the central nervous system in normal gastrointestinal function and disease.  PDF free.
Collins SM, Bercik P.
Gastroenterology. 2009 May;136(6):2003-14.

Therapeutic considerations of L-glutamine: a review of the literature.
Miller AL.
Altern Med Rev. 1999 Aug;4(4):239-48.

Magnesium sulfate protects against the bioenergetic consequences of chronic glutamate receptor stimulation.
Clerc P, Young CA, Bordt EA, Grigore AM, Fiskum G, Polster BM.
PLoS One. 2013 Nov 13;8(11):e79982.

Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism.
Vanuytsel T, van Wanrooy S, Vanheel H, Vanormelingen C, Verschueren S, Houben E, Salim Rasoel S, Tóth J, Holvoet L, Farré R, Van Oudenhove L, Boeckxstaens G, Verbeke K, Tack J.
Gut. 2013 Oct 23.

A cross sectional study of dermatoglyphics and dental caries in Bengalee children.
Sengupta AB, Bazmi BA, Sarkar S, Kar S, Ghosh C, Mubtasum H.
J Indian Soc Pedod Prev Dent. 2013 Oct-Dec;31(4):245-8.

Dermatoglyphics in patients with dental caries: a study on 1250 individuals.
Abhilash PR, Divyashree R, Patil SG, Gupta M, Chandrasekar T, Karthikeyan R.
J Contemp Dent Pract. 2012 May 1;13(3):266-74.

The relation of bruxism and dermatoglyphics.
Polat MH, Azak A, Evlioglu G, Malkondu OK, Atasu M.
J Clin Pediatr Dent. 2000 Spring;24(3):191-4.

Hot Pink Kraut in The New Kitchen

Hot Pink 'Kraut!

Made by My Kids

We moved and it's been hectic. This past summer, my kids were so fortunate to attend the most jiving cooking class at the Albany Community Center in Northern California, where their sweet teacher Ilah Jarvis is not only a Baumann College Nutrition graduate but also an integrated practitioner. They learned all the basics for soaking and cooking nuts, (GF) grains and legumes, dairy-free pesto, meats, salads, dressings, sides, and spent ONE WHOLE DAY on the benefits and techniques of fermenting vegetables (kim chee, sauerkraut, pickles).

Their second batch of hot pink kraut is in the crock (gift from our Fujian ayi) and bowl. You fill the moat at the top with water to provide a tight seal that allows anaerobic fermentation.  Formed gas can escape one-way across the seal.  I used the old 'kraut as a starter for our inaugural batch at the new abode in the burbs.  (Yes we are outta the grind and grime of the Shanghai Pudong city...) This recipe below is my daughters' favorite because it tastes like kim chee but sans spiciness.  I had no idea how easy, inexpensive and gratifying it is to eat your own 'kraut... In the States, I fell in love with Sonoma Brinery's RAW SAUERKRAUT this summer.  Was so pleased I could find it in fresh supply everywhere (WH, Andronico's, etc).  Though we love it but kraut is a bit of work -- need a minimum 3 hours to prepare 1-2 weeks worth (one person; for 2 kids = 2 hours + undisclosed hours clean up (MOM)).  However, it's so guuuuud...we eat it almost as fast as it's made...

Tickled Pink Ginger Kraut (adapted from HERE)

Ingredients
1 Head Green Cabbage
2 Heads Purple Cabbage
6 Carrots
4-5 tbsp Sea Salt
2-4 tbsp Fresh Garlic
1 Lemon Squeezed

Combine and squeeze squeeze squeeze.  Minimizes the juicing out and 'organic explosions' later, as my kids told me.  If you add a starter, days on the counter is shortened to only 3 days, otherwise 5-7 days at room temp is needed to get a good ferment going.  Sander Katz's book Wild Fermentation is awesome for more ideas.










New science media on the microbiome and evolution...



(1) Convergent Evolution of Hyperswarming Leads to Impaired Biofilm Formation in Pathogenic Bacteria (hat tip: NB)

Cell Reports, Volume 4, Issue 4, 697-708, 15 August 2013

AuthorsDave van Ditmarsch, Kerry E. Boyle, Hassan Sakhtah, Jennifer E. Oyler, Carey D. Nadell, Éric Déziel, Lars E.P. Dietrich, Joao B. Xavier
HighlightsExperimental evolution of swarming in P. aeruginosa generates hyperswarmers
Parallel evolution in the flagellar regulator FleN is causal for hyperswarming
Point mutations in FleN produce multiflagellated hyperswimming bacteria
There is an evolutionary trade-off between motility and biofilm formation
SummaryMost bacteria in nature live in surface-associated communities rather than planktonic populations. Nonetheless, how surface-associated environments shape bacterial evolutionary adaptation remains poorly understood. Here, we show that subjecting Pseudomonas aeruginosa to repeated rounds of swarming, a collective form of surface migration, drives remarkable parallel evolution toward a hyperswarmer phenotype. In all independently evolved hyperswarmers, the reproducible hyperswarming phenotype is caused by parallel point mutations in a flagellar synthesis regulator, FleN, which locks the naturally monoflagellated bacteria in a multiflagellated state and confers a growth rate-independent advantage in swarming. Although hyperswarmers outcompete the ancestral strain in swarming competitions, they are strongly outcompeted in biofilm formation, which is an essential trait for P. aeruginosa in environmental and clinical settings. The finding that evolution in swarming colonies reliably produces evolution of poor biofilm formers supports the existence of an evolutionary trade-off between motility and biofilm formation.

(2) How hormones and microbes drive the gender bias in autoimmune diseases (hat tip: Angela)

Immunity, Yurkovetsky et al.: "Gender bias in autoimmunity is influenced by microbiota." Free PDF.

Sex hormones are known to play an important role in the gender bias of autoimmune diseases. But studies have shown that environmental influences and other non-hormonal factors also make a difference. For instance, animals that lack gut microbes because they were raised in a germ-free environment do not show a pronounced gender bias in type 1 diabetes, which is generally considered to be an autoimmune disorder. Until now, it has not been clear how hormones and microbes work together to influence the gender bias in type 1 diabetes and other autoimmune diseases.
In the new study, Chervonsky and his team found that microbial communities in male and female mice became different once the mice reached puberty, whereas microbes in females and castrated males were more similar to each other. These results suggest that sex hormones contribute to gender-specific changes in microbial communities. When the researchers raised mice in a germ-free environment and then exposed them to different types of bacteria, they discovered that only certain microbes specifically protected males against type 1 diabetes.
Taken together, the findings suggest that hormones and microbes cooperate with each other to protect males against autoimmune diseases. "Our study has helped to establish the general principles of how hormones and microbes interact with the immune system, which is the first significant step to get to the stage of developing new therapies."

I find this umbrella publication of multiple mouse experiments really fascinating and neat as it found robust and vigorous testosterone levels to be protective for male mice against the Type 1 Diabete (T1D)  mouse model (usually it is high estrogens -- E1 E2 4OHE1 16OHE1 etc).  I wish these researchers measured the estrogens in these mice because the picture seems incomplete...

Segmented filamentous bacteria (SFB) were the population found to be not only most protective but also associated with the highest testosterone levels in male mice.  It appeared to elevate mouse androgen concentrations to a threshold necessary for autoimmunity protection.  Can poor gut flora knock out your T?  Also interestingly, the commercial VSL #3 frequently used therapeutically for IBS, Crohn's and other GI disorders was found (again, remember, in mice) to be associated with lower T.  That was an odd finding as VSL #3 is high in Lactobacillus and other strains typically associated with balanced flora.

SFB and Autoimmunity

Photo Credit: Ivanov, Littman 2010

We know already that gut dysbiosis and anything excessively taxing raises cortisol which can sap and suck the steroids out testosterone (for males) and progesterones (for females), if chronic and enduring.  When this dysregulation occurs, inflammatory estrogens are favored over metabolism of anti-inflammatory estrogen moieties. Estrogen has a role as a stress signal across both plant and animal kingdoms. Some of our best antioxidants (EGCG, curcumin, genistein, resveratrol) are weak phytoestrogens synthesized by plants in response to stressors.  In every chronic disease -- prostate cancer, breast cancer, hypertension, heart disease (TACT), osteoporosis, PCOS, infertility, autoimmunity -- endogenous inflammatory hydroxyestrogens and/or xenoestrogens/metallo-estrogens are either elevated or outweigh the beneficial the estrogens (2-OHE1, etc).

Intimate Crosstalk Between SFB
With Intestinal Cells

(photo credit: Nature)

Heretofore virtually undiscovered in humans (only insects and many mammals), earlier this year 2013, Yin et al in Hangzhou, China characterized one of the earliest human commensal SFB. Via 16S rRNA-specific PCR detection, the intestinal contents of 251 humans, 92 mice and 72 chickens were analyzed. The researchers state "The results showed SFB colonization to be age-dependent in humans, with the majority of individuals colonized within the first 2 years of life, but this colonization disappeared by the age of 3 years... In summary, our results showed that SFB display host specificity, and SFB colonization, which occurs early in human life, declines in an age-dependent manner." Formerly known as 'Candidatus Arthromitis' , like 80-90% or more of our intestinal microbiota, they are unculturable anaerobic bacteria.  SFB hail from the Firmicutes phylum (Order: Clostridia). Like many of the good gut flora they appear to play instructive roles in stimulating proper TH17 and Treg responses in for immune fitness. We need some Firmicutes -- not a ton as it is overdistributed in nearly every obesity microbiota analysis compared with Bacteroides (or it can be too low and eclipsed by Bacteroides) -- but an adequate and sufficient amount it seems and the right kind appear good. Might there be a spectrum of good v. bad Firmicutes like all things? Can 'kraut and other fermented veggies help add the good anaerobic micro critters?  I hope so.

One analysis using pyrosequencing techniques to quantify and identify the microbial composition of traditional Korean fermented kochujang which is a ubiquitious condiment made of of red pepper, glutinous rice, salt, soybean and the naturally occurring microanimalia (e.g. dirt organisms). Of the 223 species discovered, 93.1% were Firmicutes, including Bacillus subtilis, a strain known to digest gluten and casein (as also found in traditional sourdough and other fermented foods). YUM! Gochujang is the hot pepper paste for bibimbap.  Modern, post-industrial gochujang actually is tainted by high amounts of gluten/wheat as a filler, flavor, preservative and 'spice' unfortunately.  FYI, for the real stuff, find a Korean market and look in the refridgerated area.

Phat Fat Mitochondrial Energetics: Mobilization v. Accumulation

Adipose is Alive

In ancestral times, adipose stores may have determined longevity and survival past harsh cold winters. My ancestors moved from northern China 8-10+ generations ago to the mountainous areas of Taiwan (according to my dad several hundred years ago). I suppose those who didn't live past the impoverished seasons where food resources were scarce would not have made it, nor would their genes. I can thank them for my persistent fat stores *haa*. Adipose tissue is an endocrine gland which is know to secrete hormones such as leptin and adiponectin to control hunger, body energy balance and energy expenditure. These hormones are involved directly with mitochondrial biogenesis as well, in other words the production and destruction of the mini powerhouses found in all cells (except perhaps glycolytic-dependent cancer cells, which I think are all of them).

Whole body energy balance are determined by many factors, including most importantly:
1) demand
2) diet
3) d*ng hormones (or lack of)



All Organs Sync For Survival

Our brain coordinates many of the hormones that either mobilize or store adipose, e.g. fat. The brain includes the hypothalamus, pituitary, pineal, forebrain, hindbrain, midbrain and our senses for perception (ears, eyes, nose, taste, temperature, barometric pressure, etc). For example, insulin is triggered cephalically (via the brain): by tasting sweetness whether artificial or real, by smelling food, seeing food or even imagining food. Hearing? Hearing the neighborhood ice cream truck as a kid?




Humans Killed for Fat

Fat may have been the biggest boon for man during evolution (see prior animal pharm: humans as marine-based carnivores). Fat contained omega-3s concentrated up the food chain from green chlorophyll sources (grass, algae, etc) and into the muscle fat, organ meats, brains and fat stores of animals and seafood. The encephalization of ancient man is believed to be highly associated with the intake of dietary omega-3s. Perhaps the current de-encephalization over the last 100 yrs is related to the relative deficiency of dietary omega-3s? Or growing overabundance of omega-6s? THANK YOU VERY MUCH corn-fed cows and Keys.




Fat Yields the Most Energy in Human/Mammalian Energy Systems

Hormones for MOBILIZING fat stores far out number the hormones that ACCUMULATE fat. See diagram, modified from Gary Taubes GCBC from a 1965 table of hormonal regulation. Forgive me I use the term 'hormone' loosely because food is hormonal. Fatty acids bind PPAR receptors. We have ~ 3-4 routes to produce energy (some cells utilize glutamine, but I don't know which... neurons only?). Burning fatty acids yields the highest net energy unit (ATP). Why I've wondered? So many hormones promote the escape of fatty acids from temporary storage -- intramuscular, liver, visceral fat, brown fat and subcutaneous fat. Why do we readily release fatty acid energy? Sex, power, survival/suicide? Heat for 37C?

Taubes quoted Hans Krebs who received the Nobel in Medicine in 1953 'All three major constituents of food supply carbon atoms.. for combustion." GNG= gluconeogenesis (glucose/glycogen from any source -- protein, fat, carbs); ATP lesson (click HERE and UCD Lecture and med biochem):



Low Yield but Mandatory Without Oxygen
--anaerobic glycolytic (glucose/GNG) [Yield: 2 ATP]


High Yield in the Presence of Oxygen
--aerobic glycolytic (glucose/GNG) [Yield: 38 ATP] 
--aerobic beta-oxidation of fatty acids like palmitate [Yield: 129 ATP]
--aerobic beta-oxidation of fatty acids like stearate [Yield: 146 ATP]
--aerobic beta-oxidation of fatty acids like ketones [Yield: 51 ATP]
--aerobic oxidation of alcohol [Yield: 16 ATP]


Carbon lengths:
Glucose: 6-carbon carb
Palmitate: 16-carbon saturated fatty acid
Stearate: 18-carbon saturated fatty acid
Ketones (b-oh-butyrate, Ac-Acetate): 4 carbon fatty acid
Alcohol: 2-carbon 'the fourth food group' *haa* tequila is paleo, no?

Prior animal pharm: Palmitate Utilized Between Meals




Mitochondrial Medicine

Where does all this high energy production occur? Of course. Your mitochondria (the lower-net-energy anaerobic pathway is independent of mitochondria, occurs in the cytoplasma).

So. Don't scr*w up your mitochondria. That's like jacking your ride. Blowing out your carburetor.

...FLUNKING your human SMOG TEST.

Mitochondrial medicine is a new field but old premises still apply. The paleo evolutionary paradigm for which your mitochondria and DNA were perfected and honed over 2.5M years of natural and sexual selection are what we believe optimize health and maximize vitality.

Enchanted Places

Full Sail By Ryan Farish
Courtesy Youtube.com

Stargirl: "You have to find your own way. Sometimes I try to erase myself. I imagine a big pink soft soap erase, and it's going back and forth, back and forth, and it starts down at my toes, back and forth, back and forth, and there they go -- POOF! -- my toes are gone. And then my feet. And then my ankles. But that's the easy part. The hard part is erasing my senses -- my eyes, my ears, my nose, my tongue. And last to go is MY BRAIN. My thoughts, memories, all the voices inside my head. That's the hardest, erasing my thoughts... And then, if I've done a good job, I'm erased. I'm gone. I'm nothing. And then the world is free to flow into me like water into an empty bowl."

Leo: "And?"

Stargirl: "And...I see. I hear. But not with eyes and ears. I'm not outside my world anymore,a nd I'm not really inside it either. The thing is, there's no difference anymore between me and the universe. The boundary is gone. I am it and it is me. I am a stone, a cactus thorn. I am rain..."

Leo: (...something did happen. A small thing. I was aware of stepping over a line, of taking one step into territory new to me. It was a territory of peace, of slience. I had never experienced such utter silence before, such stillness. The compmotion withint me went on, but at a lower volume, as if someone had turned down my dial. And an eerie thing happened. While I never did totally lose awareness of myself, I believe I did, so to speak, lose Cinnamon [Stargirl's pet rat he is cradling]. I no longer felt his pulse, his presence, in my hands. It seemed we were no longer separate, but were one.)

--From Stargirl by Jerry Spinelli (sequel:
Love (comma) Stargirl) which NYT reports
it is a 'poetic allegorical tale about the magnificence and rarity
of true nonconformity.' The books are
young adult fiction from my
kids (versus O-L-D-*-S-S adult...)

Dr. Michel de Lorgeril

The French physician who has busted Big Pharma myths synthesized regarding statins, dietary fat and cholesterol, Dr. Michel de Lorgeril has a new published article on the Okinawa ancestral lifestyle. He spent a few weeks living in Okinawa and observing this unique island culture known for one of the highest density of centenarians on earth.

• The Okinawan diet: a modern view of an ancestral healthy lifestyle. One-page preview.
  Salen P, de Lorgeril M.
  World Rev Nutr Diet. 2011;102:114-23.

De Lorgeril is really cool. I discussed him earlier HERE (JUPITER=FAIL). Like Peter at Hyperlipid, he's been blogging about disease and health misconceptions for years (archives back to 2008). Also, recall Pedro Bastos, Loren Cordain et al, he wrote a critical re-appraisal for the benefits of dietary saturated fats for heart disease prevention. I added his English/French blog to the animal pharm blogroll (BLOG-ASM) along with several other highly noteworthy resources such as Healthy Guts (by the gorgeous Ms. Consuela Werner who blogs also at RobbWolf.com) and GAPS practitioners + guides.



Benefits of Compassion

Why does chill-axing bring perspective, calm and serenity? Are humans meant to attain higher levels of cerebral functioning for maximal health, longevity and community contributions?

What can be learned from the Okinawans and also our respective ancestors?

De Lorgeril and Salen report 'Besides the traditional diet, three important aspects of the Okinawan lifestyle are physical fitness, the social support network and the spirits of Okinawa. These are all interconnected since keeping physically fit is part of the spiritual belief system of Okinawa, and physical activity can be as simple as ‘kitchen gardening, where plants and herbs are considered imbued with spiritual energy’ [1]. However, physical activity may be a more structured activity such as ‘traditional dance which is meditative and celebrates myths of ancient times’ [1], or it may be an ‘invigorating martial art like karate which demands a harmonious blend of mind and body’ [1]." Emphasizing the strong ties to ancestors and the social network present in their community, Okinwans celebrate frequently with feasting and festivities and memorials for deceased ancestors. In the same spirit, 'Yuimaru is a typically Okinawan concept, and means that everyone must share and help each other' writes Salen and de Lorgeril.

I discussed traditional Okinawa lifestyles and diet HERE which was high saturated fat and high protein compared to mainland Japan. They are fishermen, farmers and pastoralists enjoying many fermented foods, bitter and sour greens and vegetables, raw goat sashimi, raw goat milk and other traditional pork-centered meals.


Oxytocin

This is somewhat unrelated but yet maybe. Watch this TED video by Paul Zak 'Trust, morality -- Oxytocin'.

Where do you get your hits of Oxytocin?

I love e-hugs and hugs from the people I hang with; I think it gives me hits of Oxy-T.

Our little kitten 'Angel' that we fostered for about ~1 month shot up my Oxytocin briefly whilst she tagged around me all day, letting me cuddle and love her and as I watched my daughters care deeply for her like their own baby. After I had to sent her back to the petstore for an opportunity for adoption, the Oxytocin drain out like a dead battery. [BTW she was quickly adopted within 10 days, and we're grateful.]

Oxytocin. Neat hormone.

I'm not sure I'd agree to call it a morality hormone like some scientists. Like a rage or hits of 'E', (not that I'd know) it appears to me to ellicit deep empathy and facilitate connections; imbibing concreteness to emotions which are typically positive (though not always, for instance when baby is crying/shrieking). Scoping and feeling out your family, friends, coworkers (or enemies), businessmen and connecting to what they're experiencing brings understanding that transcends differences no matter how epic. It promotes GAME. Got your game on?

Campbell and Garcia reported in an article Neuroanthropology: Evolution and Emotional Embodiment that 'For instance, among male Arrial pastoralists from northern Kenya, self-reported quality of life, which may be thought of as a measure of well-being, is predicted by the number of male supporters as well as amount of body fat (Campbell unpublished data).' I thought was weird but it makes sense... success in the hunt or herding is tied to cooperation, empathy with your co-patriots and co-herders and effective communication. Better GAME.



Evolution, Oxytocin, Sociality, and the Primate Brain

Researchers Campbell and Garcia also write:

The social brain hypothesis holds that it is the demands of complex social interactions in groups that have spurred the adaptive increase in brain size across the biological order Primates (Dunbar, 1998, 2009), a relationship not found in other mammalian orders (Shultz and Dunbar, 2007). The importance of bonding among primates would explain why affiliation through physical touch initiates a neurochemical cascade, involving oxytocin and opiates, that is positively reinforcing and fundamental to effective social cohesion (Dunbar, 2010). While such neuroendocrine mechanisms remain important in human social interaction, they do not appear sufficient to explain group cohesion among humans for whom language and technology form the foundation for greatly expanded spheres of social interaction.

Social, Complexity, Cortex, and The Behavioral Regulation of the Internal Milieu

Reading more on evolution, the brain and oxytocin, I'm blown away by Schulkin who wrote Social Allostasis: Anticipatory Regulation of the Internal Milieu. 'Most primates are highly social except for the solitary orangutan, with the exception, of course, of a long relationship between the mother and her offspring, present in all primates, including the orangutan (Robson and Wood, 2008; see Figure ​Figure22). Core features in the origins of the genus Homo consist of some of the following (Stringer and Andrews, 1988; Robson and Wood, 2008): longer gestational period, long life spans, forward locomotion with heel and hind limb dominance, dominance of stereoscopic vision and forward movement of the eyes, and expanding use of the hands... hysiological cognitive systems are oriented to the social milieu. Their evolution and expression underlie the diverse forms of complicated social assessments; group size, for instance, is correlated with cortical expansion (Dunbar and Shultz, 2007). Consider the complex social relationships of primates, the hierarchy, and the distribution of food resources, shelter protection, dominance, and comfort through co-alliances. Such systems are quite varied and all involve cephalic innervations and expression.' The side figure depict an 'endocast of the frontal region of a putative Homo around two million years ago and a representation of (a) chimpanzee, (b) orangutan, (c) gorilla, and (d) human frontal plane (Falk, 1983).' In Table 3 the EQ (encephalization quotient) of each hominid is estimated in evolutionary time. I am not sure how accurate the Homo Neanderthal EQ is presented here; I thought I had read that the cranial volume was larger than Hss but need to dig that out. Hormone pathways, infrastructure and neurons (Von Economo neurons (VENs)) supporting the fabric of hominid social interconnectedness (cortisol, CRH, oxytocin, vasopressin, etc) are located in the frontal cortex of great apes and humans.

Many of the prosocial behaviors and the evaluative processes in cephalic systems are anticipatory and not only reactive to events. Information molecules such as CRH (or oxytocin or vasopressin) underlie diverse forms of anticipatory behaviors. The concept of “allostasis” is in part to take account of anticipatory control (Sterling and Eyer, 1988) amidst diverse forms of adaptation underlying this regulatory adaptation that supports social contact and internal milieu (Schulkin, 2003). Importantly, feedforward and social regulation of neuropeptide expression is an important factor.Social contact is at the heart of ontogenetic development, a long noted piece of epistemological history differently expressed across diverse cultures. Family and group structure through meaningful contact is essential for our mental health. Supportive social contact is not an absolute prophylactic but a helpful ameliorative in combating disease and breakdown (Steptoe et al., 2002), along with predictive abilities (Miller, 1957, 1959); intermittent unpredictable aversive events are a long known production of pathology (e.g., gastric Weiss, 1970), increasing allostatic load (e.g., Schulkin et al., 1998; Tannenbaum et al., 2002).Unremitting social distress, high cortisol when cumulative, decreases social competence process (e.g., brain morphology and decreases in memory function (Sapolsky, 1992, 1995), and increases the allostatic load (McEwen and Stellar, 1993; Johnston-Brooks et al., 1998; McEwen, 1998; Seeman et al., 2001). Allostatic load is one predictive factor in aging (Karlamangla et al., 2002; Hellhammer et al., 2004); age, health, and economic disparities are all functionally related to allostatic overload (Crimmins et al., 2003; von Kanel et
al., 2003; Carlson and Chamberlain, 2005; Szanton et al., 2005).

What is really freaky is that Schulkin points out the epigenetic data on cortisol and oxytocin. 'Interestingly, oxytocin and CRH are also altered by maternal care across generations of offspring. Cross-fostering studies in rodents have shown that variation in maternal care is transmitted in both genomic and non-genomic mechanisms; individual differences in maternal behavior are transmitted from one generation to another (Francis et al., 1999; Meaney, 2001; Champagne, 2003).One example is the link between maternal licking and grooming (high or low) which is consistently transmitted to female offspring; moreover, decreased social comforting contact has long-term implications for most mammals studied (e.g., Levine, 1975; Meaney et al., 1996; Liu et al., 1997). There is wide variation in this phenomenon that has long-term implications on cephalic systems; those rat pups comforted by social contact have greater regulatory capacity as adults on diverse systems in the brain, including neuropeptide and neurotransmitter systems (dopamine, serotonin, CRH).' So yeah. Some people may be able to blame their mothers! Grandmothers! And Great-Grandmothers! The lack of licking, caring and grooming does affect perceptions and confidence. [reminds me... need to hug/s-mother my kids more]

Here is a diagram of cortisol release relative to brain structures. Cortisol is great for short term adaptation to situations. Detriment occurs with long-term cortisol disruption of proper signalling: (See Table 4)
• Disruption of immune response
• Protein loss
• Growth and reproductive disruption
• Bone loss
• Brain deterioration

In PTSD (post-tramautic stress syndrome), cortisol and CRH (cortisol releasing hormone) are dysregulated. Low production and inappropriate release of cortisol are common. Prozac deficiency? No. It is an evolutionary programming system with a major bug in it. Gold et al discusses some research done in military Special Forces in high stress circumstances with 2 intereresting findings. Positive correlation was been found between DHEA/Cortisol ratio and better performance. DHEA and Allopregenolone supplemention provided 'resilience to stress by helping terminate HPA activation and preventing harmful effect of glucocorticoids.'



Get ur GAME on... Keep cortisol in check... And don't forget oxytocin, it's not just for boobs (e.g. breastmilk-let downs).

Maybe this is the one of secrets of Okinawan and African Arrial pastoralists...


References:

1. Oxytocin may mediate the benefits of positive social interaction and emotions.
   Uvnäs-Moberg K.
   Psychoneuroendocrinology. 1998 Nov;23(8):819-35. Review.
   
2. Short-Term Compassion Training Increases Prosocial Behavior in a Newly Developed Prosocial Game. Susanne Leiberg, Olga Klimecki, Tania SingerPLoS One. 2011; 6(3): e17798.


3. Integrated metabolic regulation during acute rest states [TCM-like states] in man, similarity to fasting: a biochemical hypothesis.
   Jevning R.
   Physiol Behav. 1988;43(6):735-7. Review.


4. Long-term endocrinologic changes in subjects practicing the Transcendental Meditation and TM-Sidhi program.
   Werner OR, Wallace RK, Charles B, Janssen G, Stryker T, Chalmers RA.
   Psychosom Med. 1986 Jan-Feb;48(1-2):59-66.


5. Compassion: An Evolutionary Analysis and Empirical Review
   Jennifer L. Goetz, Dacher Keltner, Emiliana Simon-Thomas
   Psychol Bull. Author manuscript; available in PMC 2011 May 1.
   Published in final edited form as: Psychol Bull. 2010 May; 136(3): 351–374.


6. Neuroanthropology: Evolution and Emotional Embodiment
   Benjamin C. Campbell, Justin R. Garcia
   Front Evol Neurosci. 2009; 1: 4. Prepublished online 2009 July 24.


7. Top-Down and Bottom-Up Mechanisms in Mind-Body Medicine: Development of an Integrative Framework for Psychophysiological Research
   Ann Gill Taylor, Lisa E. Goehler, Daniel I. Galper, Kim E. Innes, Cheryl Bourguignon
   Explore (NY) Author manuscript; available in PMC 2011 January 1.
   Published in final edited form as: Explore (NY). 2010 January; 6(1): 29.


8. Social Allostasis: Anticipatory Regulation of the Internal Milieu
   Jay Schulkin
   Front Evol Neurosci. 2010; 2: 111.


9. The Neuroendocrine System and Stress, Emotions, Thoughts and Feelings
   George E. Vaillant
   Mens Sana Monogr. 2011 Jan-Dec; 9(1): 113–128.


10. Adrenocortical activity during meditation. [Testosterone -- same 3 groups, Cortisol --no change in controls, slightly lowered after 3-4 mos TCM practice, significantly lowered and for long time after by long-term TCM practitioners]
    Jevning R, Wilson AF, Davidson JM.
    Horm Behav. 1978 Feb;10(1):54-60.


11. Neuro-psychopharmacogenetics and Neurological Antecedents of Posttraumatic Stress Disorder: Unlocking the Mysteries of Resilience and Vulnerability
    Abdalla Bowirrat, Thomas J.H. Chen, Kenneth Blum, Margaret Madigan, John A. Bailey, Amanda Lih Chuan Chen, B. William Downs, Eric R. Braverman, Shahien Radi, Roger L. Waite, Mallory Kerner, John Giordano, Siohban Morse, Marlene Oscar-Berman, Mark Gold
    Curr Neuropharmacol. 2010 December; 8(4): 335–358.


12. Social vocalizations can release oxytocin in humans.
    Seltzer LJ, Ziegler TE, Pollak SD.
    Proc Biol Sci. 2010 Sep 7;277(1694):2661-6.


13. The Okinawan diet: a modern view of an ancestral healthy lifestyle.
    Salen P, de Lorgeril M.
    World Rev Nutr Diet. 2011;102:114-23.
    
    

Track My (Inner) B*tch Or Fertility Or Whatever

Track My B*tch

Very cool gadgets out there! Found one for tracking my period for free (monthlyinfo.com) which provides text or email update alerts which can be set to x number days before/after a period or ovulation. Personally, I've had hormone issues after a terrible debacle with a Mirena IUD which released tons of artificial progestin into storage in my fat cells. They all apparently poured out when the IUD was extracted 2+ years ago and only recently abated for the most part. FYI Synthetic hormones S*CK. They are endocrine disruptors and scr*w the adrenals, cortisol, insulin, body fat, libido, bone density, gut/B12 absorption and thousands of other different pathways and biochemical cascades.

Programs like Track My B*tch and Code Red are discussed by Esquire's sex columnist, Ms. Stacey Grenrock Woods and her recent article in the August issue, How to Track Her Period. Digitally.

OMG HILARIOUS.

She is so goooood. I dig her archives.



MonthlyInfo.com

My friends know I'm awful with my calendar, and worse, knowing when I'm doing things... like ovulating... or about to have my period. Honestly 27-28 day cycles are hard to track.

Anyway. Ms. Woods reviewed the iPhone apps out there for the value of preventing a homicide from the consequences of PMS ('pack-my-suitcase') females syndromes and potential benefits. *haa* Men. Take note. $1.99 is little to pay to stay out of our way.




Track Fertility

For those trying to coordinate the fusion of a sperm and an egg... these are cool devices! I like the neat calendar, export features and data entry (I put in signs of high estrogen days, e.g. SKINNY days, and the estrogen withdrawal days, e.g. FAT-ATTEND-XFIT days).



Concealed Conception

I first read about this concept, concealed conception, in Sex at Dawn and The Red Queen, and realized, yes, humans are quite special. Other than certain bird species, we are one of the few animals with concealed conception where obvious signs of ovulation are hidden and extremely subtle. Yes. Grrrls don't even know. Vague scent and pheromones changes, hair/nail/skin slight luminosity, minuscule waist size declines, mood slightly chirpier, higher testosterone (better strength and performance) are insignificant indications of major hormone and mounting ovulatory action. Hormones. They can ROCK and RULE because they play an enormous role in human sexual evolution and survival. Female hormones vary daily. Or, some conjecture hourly *haa*. See top diagram. It's based on that egg-precursor. Men on the other hand hardly vary staying rock steady except when driving on the freeway and those rare moments of road rage.

Okinawans: Hormones and Pork (again)

'The Jungle Effect'

I'm reading 'The Jungle Effect' by Dr. Daphne Miller MD, professor at UCSF. It is better than the Blue Zone. She has some candid interviews and observations that remind me of Weston A. Price and Francis Pottenger's nutritional insights. Dr. Miller went around the world, lived amond native groups who practice ancestral food and lifestyle cultures.

Her perspective is neat because it encompassed both the medical and nutritional points of discussions -- vitamin A and D and omega-3's are frequently referenced. She keenly noted how Okinawans lived in their 80s and 90s wihtout being incapacitated or wheelchair bound. When women transitioned to menopause they reported 'easy menopause transitions free from hot flashes, sleep disturbances, and mood swings. In addition, the fatigue, poor memory, depression los of sexual drive, and impotence that we consider to be a normal part of agiing were rarely experienced by even the eldest of Okinawans.'


Sex

She also reports that 'In fact, the research team interviewed a number of men and women who were still experiencing healthy, active sex lives in their eighties and beyond.' Why? Could it be the pork? The pigs raised on green pastures and imo -- the purple sweet potatoe that is loaded with antioxidants?


Okinawans: High Levels of Hormones

Dr. Miller is keen and a girl after my own hormonal heart...
'After doing lengthy laboratory analyses on the Okinawan elderly, the Centenarian Study research team was ablt to identify more specifically how these foods may be helping to preserve their vitality. the foods seemed to augment natural homrone levels since Okinawans had higher levels of thyroid hormone, cortisol, and sex hormone -- including TESTOSTERONE, DHT, ESTRADIOL, and DEHYDROXYEPIANDOSTERONE -- than a comparison group of elderly from the United States. Interestingly, if you look across the lifespan, Okinanawans and North Americans seem to have different hormonal patterns. While the average North American starts out in adolescence with higher levels (a fact that many researchers atribute to the synthetic hormones commonly found in U.S. meat and dairy products), the hormone levels seem to fizzle out by the time most Americans reach their mid-fifties. Okinawans, however, tend to start low, increase slowly, and maintain their hormone levels longer than elderly in the United States."


Better Adrenal Organs

..'In fact the researchers did an autopsy on one very elderly woman and were surprised to see that her adrenal glands (the organs where many of these hormones are produced) were the same weight as those of a much younger woman.'


Pork Does a Body Good

Miller references one of the coauthors of the Okinawa diet book, Craig Willcox, as believing that 'pork, as it is eaten traditionally on the island, is actually an important player in the longevity diet.' Errr... that somehow did not make it into the text. Yes. I checked. Fervently and was strongly disappointed with the book and its pork-deficiencies.

'He explained that the long-lived participants in the Okinawan centenarian AStudy had high blood levels of proline and glycine, which came, at least partly , from the collagen and elastin in pork. These proteins help the body to build and regenerate normal tissue' she reports.


Pork = Excellent Source of Selenium for Glutathione

'Pork happens to be an excellent source of selenium, an essential mineral that concentraes in the breast and prostate and acts as a building block for a powerful cancer-fighting enzyme called glutathione peroxidase.' She lists sources of selenium: spinach (cooked 1 c) 2.7 ug; whole-grain bread slice (11.2 ug); sunlfower seeds (1/4 c) 25.4 ug; anchovies (3 oz) 31 ug; pork loin 4 oz (37 ug); halibut 3 oz (39.8 ug); Brazil nut (1 nut) 100 ug. Bison is a great source especially raised on sunflower screenings and/or pasture contains 26-31 ug selenium per 100 grams (~ 3 oz). [Thank you gentlereader Sweeney for the reference HERE] Selenium is vital not only for our #1 antioxidant and de-toxifier glutathione, but also for components of enzymes responsible for conversion of thyroid, adrenal hormones and neurotransmitters in our nervous and immune systems.


Pig: What You Eat is What You Are

Is Okinawan pork different? Possibly. Miller states 'In Okinawa, most pork is raised on purple and orange imo [special species of sweet potato, which apparently has a slimly consistency]. Certainly a pig eating such nutrient-rich food cannot help but be nutrient-rich itself.' Lard? Bone broths? Okinawans are subsistence farmers. Miller discusses how the fat was discarded and only lean meats consumed... misinformation? She fails to mention cooking with lard. Again, with my self experimentation, 1-2 Tbs of saturated fat raised my HDL chol from 89 to 105 mg/dl in ~6wks (18%). Perhaps higher, bionic HDLs help traditional Okinawans achieve centenarian status?



Prior posts:

Brain and Cholesterol
When is Cholesterol Too Low? -- coconut oil raises HDL
Brain and Adrenal Health
Okinawan resouces -- pork-rich, island shoreside diet

Beach Body: BURN BODY FAT and be 'Forever Young'

Hudson and Jay-Z remake of 'Forever Young' anthem of the 80's
Courtesy Youtube.com

Beach Bodies

Personally... I like beach bodies.

Bikinis... body boarding... surf sun s*x [and...corona + shots] nothing beats Cali...

Glistening abs, tricps biceps, sun toned warm tanned oily skin. Shimmering pheromones.

Summers below the 37th latitude are heightened by muscles, movement and HORMESIS.



Metabolic Networks

What dominates our metabolism? An intricate network of evolutionary metabolic networks that is heavily conserved from the lowliest nematode to the most highly evolved cognitively-appealing, apex predators...

Including YOU.

Thanks LePine for inspiration and links.




'Exercise intensity and Burning Fat: Youve Gotta Move It To Lose It'

This worked for me and it will work for you if you are trying to lose body fat.

It has worked also for the same 5 lbs of body fat I've lost a dozen times in the last 2 yrs secondary to frustrating synthetic (levonorgestrel, a contraceptive endocrine disruptor) and subsequent hormone dysreguation.

Prior animal pharm: 50 # Wt Loss

Thomas Fahey EdD from Fitness Rx For Men is one of my favorite health and fitness gurus and writers. With 'Rx' in the title can one go wrong? ...speaking from a legal drug dealer point of view?

A recent article from Nov 2009 issue featuring both Dara Torres 'Woman Athlete of the Year' and SUPERBOY Oly decathlete (hybrid Asian and African American) Bryan Clay has the article entitled 'EXERCISE INTENSITY AND BURNING FAT: YOU'VE GOTTA MOVE IT TO LOSE IT'.

Love the title. Love the contents. Prof Fahey is an alright guy.




Key: 45 to 90 min 4X per Week Chronic Cardio 60-85% MAX HEARTRATE

Fahey writes, 'Elegant studies by Dr. George Brooks at the University of California, Berkeley showed that the body uses mainly fats for fuel at rest and low exercise intensities. At 65 percent of maximum effort, the body switches abruptly to carbohydrates and uses much LESS FAT [my emphasis]. The rate of fat breakdown in fat cells aslo decreases with increasing exercise intensity. The best method for losing weight through exercise looks like a no-brainer. Train at low exercise intensity because you'll use fat as FUEL....' Our mitochondria and muscles like the heart are adapted and naturally selected to run on FATTY ACIDS as the optimal fuel for endurance and day-to-day activities.



Caveat: ALSO Key -- Exercise INTENSELY in addition to Cardio

Fahey also adds the essential KEY of ripping and shredding body fat is 'The real answer to the question of how to lose fat through exercise is not so obvious. True, you use more fat as fuel when you exercise moderately. But [***hint***] you lose more body fat when you exercise more intensely during a 24-hour period because you use more fat for feul and INCREASE METABOLISM (increase calorie use) more after exercise. Also, you burn more calories during the exercise itself. The total daily energy use is more important for fat loss than the kinds of fuels used during exercise... As stated, intense exercise increases fat use after the exercise is OVER. You use th readily-available carbs during intense exercise, then SWITCH to fats during RECOVERY. The body uses more fats as fuel after an INTENSE workout than after an easy one. Intense exercise increases post-exercise mtabolisms more than light exercise. Run for an hour at 70-80% maximum effort and you get an extra post-exercise calorie-burning bonus...'

6 Pointers: 'Losing Body Fat with High-Intensity Exercise'

• 'Do 60-90 minutes of cardio at 60-85% percent of maximum effort, three to five days per week... doesn't sound like a lot, but you will lose fat and not muscle...
• Include interval training in your workout... Interval training includes intense running (sprinting) interrupted by periods of rest orlight exercise... exercise intensely for ONE MINUTE at near-maximum intensity, then repat six to 20 times (depending on your fitness level).... You will notice rapid increases in fitness and fat loss with this kind of training. [TRUE. Sprints in the pool, bike or asphalt for triathlon training has give me the best and most rapid gains and personal fat loss and maintenance]
• Train with weights at least TWO DAYS PER WEEK. Weight training increases muscle mass [and testosterone + fountain-of-youth-growth-hormone-BURSTS] that will give you a higher metabolic rate. More muscle mass means you burn more calories during the day. Also, you'll look lean and fit if you have more muscle. TRAIN HARD!

Stretch after you workout, when the muscles are warm. Maintaining flexibility will help you prevent injury and maintain normal range of motion in the joints. Stretch after exercise during the cool-down period ather than before. [For me, yoga 20-60min after a workout is better than a MASSAGE seriously and the endorphin-releases are nice.]

Eat a well-balanced diet. [fats proteins carbs -- don't forget or skimp]

Back off if you get injured. Intense training greatly increases the risk of overuse injuries. People who train intensely ride a thin edge between peak performance and injury because they push hard all the time. Back off on the program when your knees, Achilles tendons, hips or back hurt. Take a few days off [or 1-2wks] and then begin again at a lower intensity.'

Sample Schedule (2 days rest, 2 days wts, 2 days short cardio+intervals, 1 day long cardio)
Mon -- Long Cardio (track or treadmill or cycling or elliptical, etc) 60-90 min @60-85% of max

Tue -- Weight training (1-3 sets of 10 resp for 8-10 exercises, emphasizing major muscle groups)

Wed -- Interval training (six 200-meter sprints at 90% of max effort resting 3 min betw sprints or 10 one-minute sprints on an elliptical with one minute rest betw intervals) + Short-Cardio (45 min @60-85% max)

Thur--REST REST REST

Fri -- Weight training (ditto)

Sat -- Interval training (ditto) + Short-Cardio (ditto 45 min)

Sun -- REST REST REST




UR...A Beautiful MONSTER

Do you fly ur freak flag high? I don't mind.

Join the freak nation.

Be PROUD for being part of the minority rather than the epidemic, growing obese majority.

Ne-Yo "Beautful Monster"
Courtesy Youtube.com

Additional References

1. FitnessRxformen.com; Vol 7; Number 6; pp 46-49.

2. The effects of intermittent liquid meal feeding on selected hormones and substrates during intense weight training.
Fahey TD, Hoffman K, Colvin W, Lauten G.
Int J Sport Nutr. 1993 Mar;3(1):67-75

3. The effects of sodium bicarbonate and pyridoxine-alpha-ketoglutarate on short-term maximal exercise capacity.
Linderman J, Kirk L, Musselman J, Dolinar B, Fahey TD.
J Sports Sci. 1992 Jun;10(3):243-53.

4. Serum testosterone, body composition, and strength of young adults.
Fahey TD, Rolph R, Moungmee P, Nagel J, Mortara S.
Med Sci Sports. 1976 Spring;8(1):31-4.

5. Brooks GA, Fahey T, and Baldwin K. Exercise Physiology: Human Bioenergetics and its Applications. New York: McGraw Hill, 2004 (4th edition).

Become B-I-O-N-I-C

Hormesis...and cold showers...

I should... *ahaaa* more often (besides tri-training)

As I wish I could shut my playboy mouth...(Lady Gaga)

Mark Twight, founder of Gym Jones and former-Xfitter, was the coach hired to whip the '300' Movie actors and stuntmen into astounding warrior-shape. He employs several techniques to induce hormesis.

One technique: C O L D S H O W E R S (WSJ article, Training That's Beyond Boot Camp by Mr. M. Ybarra)
Other techniques: Mr. Cosgrove, '300' Workout


A researcher in Denmark, Dr. S. Rattan, has written about the benefits in extending lifespan via hormesis (Ageing Res Rev. 2008 Jan;7(1):63-78). "Hormesis in aging is represented by mild stress-induced stimulation of protective mechanisms in cells and organisms resulting in biologically beneficial effects. Single or multiple exposure to low doses of otherwise harmful agents, such as irradiation, food limitation, heat stress, hypergravity, reactive oxygen species and other free radicals have a variety of anti-aging and longevity-extending hormetic effects. (me thinks the torture umm... the WODs at X-fit fit this definition) Detailed molecular mechanisms that bring about the hormetic effects are being increasingly understood, and comprise a cascade of stress response and other pathways of maintenance and repair. Although the extent of immediate hormetic effects after exposure to a particular stress may only be moderate, the chain of events following initial hormesis leads to biologically amplified effects that are much larger, synergistic and pleiotropic. A consequence of hormetic amplification is an increase in the homeodynamic space of a living system in terms of increased defence capacity and reduced load of damaged macromolecules. Hormetic strengthening of the homeodynamic space provides wider margins for metabolic fluctuation, stress tolerance, adaptation and survival. Hormesis thus counter-balances the progressive shrinkage of the homeodynamic space, which is the ultimate cause of aging, diseases and death. Healthy aging may be achieved by hormesis through mild and periodic, but not severe or chronic, physical and mental challenges..."


Brief cold stress appears to improve our immune systems by stimulating the hypothalamic-pituitary-adrenal and hypothalamic-pituitary-thyroid axes as described HERE research is reviewed including an experiment where T. gondii-infected-rats had improved survival with cold-hydrotherapy x8days.

Exposure to periodic, repeated, short term (like 2-7mins) cold stress induces hormesis which can help to rebuild and regenerate our bodies and minds... making us... stronger, better, more powerful...

B I O N I C .


And...BTW make sure you don't consume too much sucrose (carbohydrates) and make sure you have healthy adrenal function (good quality/quantity sleep, reduced mental stress, adrenal support if needed, etc), otherwise the beneficial stress-responses will be shut down:
Sucrose intake and corticosterone interact with cold to modulate ingestive behaviour, energy balance, autonomic outflow and neuroendocrine responses during chronic stress.
Bell ME, et al. J Neuroendocrinol. 2002 Apr;14(4):330-42.



Dr. W. Bushell from MIT wrote a review called "From molecular biology to anti-aging cognitive-behavioral practices: the pioneering research of Walter Pierpaoli on the pineal and bone marrow foreshadows the contemporary revolution in stem cell and regenerative biology" in 2005 (Ann N Y Acad Sci. 2005 Dec;1057:28-49). Stem cells are the backbone of rebuilding organs and other body parts. He suggests that a revolution is going on in medicine and science... ya think...???

Evidence is accruing that a cognitive-behavioral regimen integrating cognitive techniques (meditation-based anti-stress, anti-inflammatory techniques, others), dietary modification ("dietary restriction" or modified dietary restriction), and certain forms of aerobic exercise, may prolong the healthy life span in humans. Recent research has identified some of the likely molecular mediators of these potentially broad-ranging, health-enhancing and anti-aging effects; these include DHEA, interleukins -10 and -4 (IL-10, 1L-4), and especially melatonin. Relatedly, what some are calling a revolution in biology and medicine has been emerging from research on stem cells and regeneration processes more generally.

Dogma regarding limitations on the regenerative capacities of adult vertebrates is being cautiously yet enthusiastically revised in the wake of rapidly accumulating discoveries of more types of adult stem cells in mammals, including humans. For example, a recent review by D. Krause of Yale concluded that "in the [adult] bone marrow, in addition to hematopoietic stem cells and supportive stromal cells, there are cells with the potential to differentiate into mature cells of the heart, liver, kidney, lungs, GI tract, skin, bone, muscle, cartilage, fat, endothelium and brain." In addition, very recent studies have shown that DHEA, ILs-10 and -4, and melatonin all possess potential regenerative, including stem cell-activating, properties.

More than a quarter of a century ago, Walter Pierpaoli initiated a series of extraordinary studies that demonstrated in experimental animals the potential for dramatic regeneration associated with changes in the pineal gland and bone marrow. This appeared to be not only retardation of aging, but also its REVERSAL.

Furthermore, as Pierpaoli was attempting to understand both anti-aging regeneration and oncogenesis, he was focusing on both pro- and anti-mitotic mechanisms: recent research now suggests that there is a nonpathologic, "healthy" form of regeneration that is actually antagonistic to oncogenesis, and that melatonin may be important in this form of regeneration.

This paper explores Pierpaoli's pioneering studies in light of recent developments in stem cell and regenerative biology, particularly as related to the regenerative potential associated with certain cognitive-behavioral practices, and includes evidence on this subject presented for the first time.

Prior relevant animal pharm posts:
Melatonin: Evoke Tranquility
Thyroid: Hormonal Imbalances
Bone Marrow: Immoprotective and Improves Endothelial Function