PROOF NOW EXISTS THAT EXERCISE DOES INDEED SLOW THE AGING PROCESS

Researchers have recently shed light on how exercise benefits the body on a cellular level. What’s more, they’ve determined a type of exercise that’s best for boosting cell health.

Published in Cell Metabolism (2017; 25 [3], 581–92), the study included 36 men and 36 women categorized as:

• “young” (aged 18–30) or 
• “older” (aged 65–80). 

Each participant was assigned to one of three training programs for 12 weeks:

1. high-intensity interval training (HIIT) on an indoor bike;
2. strength training with weights;
3. or a combination of the two. 

Study leaders took muscle biopsies from the volunteers—who also underwent lean-mass and insulin-sensitivity tests—and then compared the results with those from a sedentary control group.

Data showed that the exercise groups experienced improvements in cellular function and in the ability of mitochondria to generate energy; this adds further evidence that exercise does in fact slow the aging process at a cellular level. Muscle mass and insulin sensitivity improved with all three training protocols. However, outcomes did vary.

“HIIT revealed a more robust increase in gene transcripts than other exercise modalities, particularly in older adults,” the authors explained. Specifically, HIIT increased mitochondrial capacity by 49% in the “young” group and 69% in the “older” group.

The authors added, “HIIT reversed many age-related differences in the proteome, particularly of mitochondrial proteins in concert with increased mitochondrial protein synthesis.”

For best benefit, according to the study, a combination of strength training and HIIT is recommended. While HIIT proved best at improving cellular health, it was less effective at increasing strength and muscle mass than the strength training protocol.

“We encourage everyone to exercise regularly, but the take-home message for aging adults is that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits,” concluded K. Sreekumaran Nair, MD, PhD, a Mayo Clinic endocrinologist and senior researcher on the study.

SOURCE

Power up your brain w/ these 5 Steps for a better breakfast

Does every morning start like a scene out of Zombieland—and you’re the zombie? Skipping breakfast may be to blame. 


A review of 134 breakfast studies conducted by the University of Leeds in the UK found that your memory, problem-solving skills, verbal fluency, and several other measures of cognitive ability all suffer when you miss the most important meal of the day.


New research provides a road map that can help you get the most from your breakfast and your brain every morning.


5 Steps for a better breakfast

1. Protein power. Eating a protein-rich breakfast resulted in a nearly 20 percent boost in brain activity compared to either no breakfast or a breakfast high in sugar, Japanese research shows. That’s because protein, unlike sugar, provides your brain with a consistent energy source, the study says. Eggs are a great source of hunger-quelling protein, not to mention a lot of other good stuff.
2. A "better" source of caffeine. A recent study from the University of Bristol in the UK found that just 20 to 30 milligrams (mg) of caffeine boosts brainpower—regardless of how alert the subjects felt. That’s about 100 mg less than your average cup of coffee. Higher doses didn't provide any additional brain boost. So have a small amount of dark chocolate in the morning. Research has shown dark chocolate improves blood flow and cholesterol levels, and may even help you lose weight. One ounce—or about two 1-inch squares—containing 70 to 85 percent cocoa packs roughly 25 mg of caffeine. (For more great food choices, hit me up and I'll be happy to help)

2nd Day Soreness and the Accumulation of "Lactic Acid"

2nd Day Soreness is when the body experiences increased levels of "lactic acid" in their musculature. This lactic acid is a direct result from the microscopic tearing in the muscle fibers when they contract when working out. 


Lactic-acid accumulation, commonly thought to contribute to muscle fatigue, actually helps restore force to weakened muscles. “By altering the activity of chloride ion channels, lactic acid may actually boost the generation of action potentials and, hence, muscle activity even as the muscles begin to fatigue,” reported Science.