One question that has popped up a few times in my email ‘in box’ relates to the issue of hormones in whey protein supplements. Are there hormones in your whey? It’s not a simple “yes” or “no” answer I am sorry to say, but the short answer is, people have nothing to fear.

By Will Brink
Columnist and Consultant to the Fitness Indutry
Author of : Brink’s Bodybuilding Revealed and Fat Loss Revealed.

Being an animal based product derived from milk, whey, like any animal based product, could potentially contain some naturally occurring hormone(s). The issue is, which hormone and in what amounts? Modern testing abilities being as sensitive as they are today, being able to search for things in parts per million (ppm), parts per billion (ppb) or even parts per trillion (ppt) in some cases, some hormone of some kind can be found in virtually anything we humans ingest, especially if it is derived from an animal source (though plants also often contain some naturally occurring hormones or hormone-like compounds).

So what’s the scoop on whey? The major concern seems to revolve around:

• Steroid based sex hormones (e.g., testosterone, etc.)
  
• Growth hormones and or growth factors (e.g., IGF-1, bovine growth hormone or bovine somatotropin, etc)
  
• Non-hormonal compounds such as anti biotic contamination.

I will attempt to address those in particular to clear up any fears or confusion over the matter.



Are there any steroids in your whey?



Steroid hormones being highly lipophilic (soluble in fat) will be found in the lipid (fat) portion of whey, or any milk based product for that matter. Any high grade whey isolate (WPI) is essentially fat free (read my article “The Whey it is” to understand the differences in the types and quality of whey proteins.

For example, CFM? isolate contains less than one tenth of one gram of actual dairy fat per 20 gram (20,000 milligrams) serving, which is approximately one standard scoop found in most products. The additional fat listed on the can of most whey isolate products generally comes from the addition of small amounts of lecithin, which is not an animal based lipid, and or the flavoring system being employed. An ion exchange whey – though not an optimal whey protein in my opinion as explained in “The Whey it is – will contain even less fat.

So, the reality is sex hormone levels in the lipid portion of milk fat and or fat in whey is so low as to be either non -testable or virtually non testable. Add to that fact that whey isolates are virtually fat free, and it’s easy to see this is a non-issue.



Are there any growth hormones in your whey?



As for growth hormone(s) such as bovine somatotropin (BST) and IGF-1, etc., that’s a bit more complicated. Growth factor hormones (e.g., BST, IGF-1, etc.) are protein based hormones (versus steroid based hormones discussed in the previous section) and thus, can be found in the protein fraction of animal based products, such as muscle, milk, etc. However, we will keep the discussion of these hormones specific to whey as that’s what this article is about right? Milk, and thus whey protein, does contain minute amount of BST.

BST is simply the bovine (cow) form of growth hormone cows produce naturally. In humans, it’s called Human Growth Hormone (HGH), which is produced in the pituitary gland and is also a popular anti aging drug many people are using to fight the effects of aging.

However, and this is the essential point, BST is not found in higher levels then would be found if the animals were not treated with BST. That is, whether they treat the animals with BST or not, they find the BST levels in milk to be found in minute amounts and in the normal “background” levels. What are the levels of BST found in milk? It ranges from approximately zero – ten parts per billion (PPB) and typical level found in milk is 3ppb. That translates into approximately 1 mcg (one millionth of a gram) per liter. That ladies and gents is what we call a truly miniscule amount.

To add to the above, protein based hormones such as BST-naturally occurring or otherwise – are quite delicate and digestion of these proteins means they are destroyed when ingested. To sum up, I consider the risk from BST to be again, a non-issue. Don’t forget, the issue has been looked at extensively by the scientific community.

For example:

The National Institutes of Health (NIH) looking at this issue stated “The composition and nutritional values of milk from bST-supplemented cows is essentially the same as milk from untreated cows… (M)eat and milk from rbST-treated cows are as safe as that from untreated cows.” (NIH Technology Assessment Conference Statement on Bovine somatotropin. JAMA. 1991:265:1423-1425).

• The Journal of the American Medical Association (JAMA) said on the issue “The FDA has answered all questions and concerns about the safety of milk from bST-supplemented cows…” (JAMA. 1990:264:1003-1005).
  
   
  
• The journal Science stated “The data evaluated by the FDA documented the safety of food products from animals treated with rbGH.” (Bovine Growth Hormone: Human Food Safety Evaluation. Science. 1990:249:875-884.).

Yes folks, no matter what hysterical issues some people have tried to raise with BST, the data and the facts simply does not support the hysteria. It’s a non-issue to human health. However, and it should be noted, that may not be the case for the cows themselves, just as large amounts of HGH can be problematic for humans, and that issue is currently being evaluated.

They may stop giving cows BST due to the health issues it presents to cows, but not due to any health issues to humans. So read my lips here gang, it won’t matter if the milk is taken from “organic” non BST treated cows or not, the BST levels appear to remain the same and are (a) found in miniscule amounts and (b) in all probability are destroyed during digestion. Yes, there can differences in the amounts of some compounds (pesticide for example) between some organic foods (e.g., fruits and vegetables) and non-organic foods, but BST simply is not one of them.

 As for Insulin-like growth factor one (IGF-1) that’s more interesting and relevant, though it still appears to be a non issue to human health. Different whey product will have varying levels of IGF-1 depending on many variables such as: whether it’s a concentrate (WPC) or an Isolate (WPI), how it’s produced, and even what time of the year the milk is taken from the cows, and so on. So, I can’t give the levels for every form and type of whey (see aforementioned article above “The Whey it is” to understand different types of whey).

As an example (cause I have the numbers handy on my desk and it’s the form of whey I personally use!), CFM? isolates have approximately 35 micrograms (mcg) of IGF per 100g of powder (recall standard scoop is 20g). Remember, we are not talking gram amounts here but micrograms, which is one millionth of a gram! 35 micrograms could not even be seen by the human eye. Could there be any negative physiological effects to consuming this amount of IGF-1?

Add to the reality how unstable and sensitive to digestion protein based hormones are, it’s highly unlikely. Being a well-known anabolic/anti catabolic hormone, I bet most bodybuilders wished the levels of IGF-1 in whey where much higher!



{Side note: there is a whey product known as Bioactive Whey Fraction (BAWF) protein that has bumped up levels of IGF-1 and other growth factors that should be on the market shortly. Read “The Whey it is” for more info on that if interested.}



Recall that IGF-1 was made a bit of a boogieman hormone when a link (correlation) was found between IGF-1 levels and prostate cancer. However, that association was not found in later studies and any cause and effect relationship between the two is fuzzy at best, and even contradictory according to some studies.

For example, some doctors find that PSA levels (used as a predictor of prostate cancer) often drops when giving older men growth hormone (which increase IGF-1 levels) which is not what one would expect to find if IGF-1 was a cause of prostate cancer nor is IGF-1 levels correlated to PSA levels.

Of course being a growth factor, able stimulate cell division and cell differentiation, it has been theorized that like other growth factors (e.g., GH, epidermal, transforming, platelet derived, fibroblast, nerve, and ciliary neurotrophic growth factors and others) IGF-1 could stimulate the growth of some cancers.

This is far from proven however and far far more complicated then it appears on the surface. For example, IGF-1 levels, as well as GH, are intimately connected the immune system, and have a wide range of essential effects on the body, such as keeping bodyfat levels low and muscle mass levels up, bone formation, and 1000 other effects. So, painting IGF-1 as a bad guy hormone is both unscientific and simply incorrect.

Would a person with a hormone dependent liver cancer want to inject (versus eat) large amounts of IGF-1 or GH? Probably not, but even that is unclear at this time. Let’s not forget the incidence of prostate cancer increases with age in men but blood levels of IGF-1 and GH decline significantly with age. The etiology of prostate cancer is a highly complex, and not fully understood interaction between diet, genetics, an inflammatory process, and hormones such as testosterone, DHT, estradiol, and other physiological variables and hormones both known and yet unknown.

The bottom line here is, microgram amounts of IGF-1 found in whey poses minimal (because no thing on earth we eat poses zero risk!) to a non-existent risk, and may even help us in some ways. For example, IGF-1 has been shown to improve some gastrointestinal diseases and pathology, reduces muscle loss during certain disease states and other beneficial effects.

It’s also essential to remember from the many articles that have been published on whey (written predominantly by yours truly) that whey has been studied extensively for it’s effects on cancer specifically, and across the board has been found to prevent various forms of cancer in animals (with human data strongly suggesting the same effects in people), improve immunity, and other positive effects, such as possibly improve performance and treat over training syndrome (OTS) in athletes.

Thus, it’s clear any increased risks from ingesting miniscule amounts of IGF-1 found in whey–if there are any at all–are offset by the many positive health effects of this well studied protein.



Are there any anti biotics in whey?



Finally, we can address the possibility of any contamination from the anti-biotics given to the cows that may find it’s way into the milk and then the whey. Several studies have found that in a small number of cases anti-biotic residues could be detected in commercial milk. This has caused some people to use organic non-treated milk. Having done extensive consulting work in the whey industry, I can tell you all major manufacturers of whey protein powders test constantly for anti biotic residues, as the milk industry in general does.

The major whey manufacturers I have worked with test every single batch of incoming milk for anti-biotic residues and reject any batch that finds any amount, no matter how small. Only milk that gets an ND (non detectable) stamp of approval after testing is used to produce the whey.

Thus, there are no anti biotic residues in your whey supplements. I can’t personally vouch for all whey manufacturers as I have not done consulting work for all whey manufacturers, but the handful I have worked with had an extreme level of quality control over the issue, and I have no reason to suspect other companies are not just as anal about it.



Conclusion



I hope the above clears up any fears or confusion regarding questions people may have had regarding whey. Considering how much research is out there on whey and its many positive effects on such a wide range of things, such as immunity, possibly preventing some cancers, improving performance, etc., I know whey will remain a staple part of my diet for many years to come. It’s off to blend up some whey for me!

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge.

The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has also worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will’s ebooks online here:

Brink’s Bodybuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass."

Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink’s Ultimate Fat loss Program."

Additional research suggests possible medical uses for whey that are quite unexpected and different from whey’s traditional role as an immune booster and anti cancer functional food. For example, whey may be able to reduce stress and lower cortisol and increase brain serotonin levels, improve liver function in those suffering from certain forms of hepatitis, reduce blood pressure, as well as other amazing recent discoveries, such as whey’s possible effects on weight loss, which is the focus of this article.


By Will Brink
Columnist and Consultant to the Fitness Indutry
Author of : Brink’s Bodybuilding Revealed and Fat Loss Revealed.

What is whey?



When we talk about whey we are actually referring to a complex milk-based ingredient made up of protein, lactose, fat and minerals. Protein is the best-known component of whey and is made up of many smaller protein subfractions such as: Beta-lactoglobulin, alpha-lactalbumin, immunoglobulins (IgGs), glycomacropeptides, bovine serum albumin (BSA) and minor peptides such as lactoperoxidases, lysozyme and lactoferrin.



Each of the subfractions found in whey has its own unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to separate some of the highly bioactive peptides – such as lactoferrin and lactoperoxidase – from whey.



Some of these subfractions are only found in very minute amounts in cow’s milk, normally at less than one percent (e.g., lactoferrin, lactoperoxidase, etc.)



The medicinal properties of whey have been known for centuries. For example, an expression from Florence, Italy. Circa 1650, was “Chi vuol viver sano e lesto beve scotta e cena presto” which translates into English as “If you want to live a healthy and active life, drink whey and dine early.”



Another expression from Italy regarding the benefits of whey (circa 1777) was “Allevato con la scotta il dottore e in bancarotta.” Which translates into English “If everyone were raised on whey, doctors would be bankrupt.”



Is whey a weight loss functional food?



A few years ago, I might have said no. Now I am not so sure. Although there was a smattering of studies suggesting whey had certain properties that might assist with weight loss, a number of recent studies appear to further support the use of whey as a possible weight loss supplement. Most interesting – at least to nerds like me – the effect appears to be not by a single mechanism, but several. This article will briefly explore a few possible pathways by which whey may assist the dieter.



“I’m hungry!”



Human hunger and appetite are regulated by a phenomenally complicated set of overlapping feedback networks, involving a long list of hormones, psychological factors as well as physiological factors, all of which are still being elucidated. It’s a very intensive area of research right now, with various pharmaceutical companies looking for that “magic bullet” weight loss breakthrough they can bring to market.



One hormone getting attention by researchers looking for possible solutions to obesity is cholecystokinin (CCK). Several decades ago, researchers found CCK largely responsible for the feeling of fullness or satiety experienced after a meal and partially controls appetite, at least in the short term.



Cholecystokinin (CCK) is a small peptide with multiple functions in both the central nervous system and the periphery (via CCK-B and CCK-A receptors respectively). Along with other hormones, such as pancreatic glucagon, bombesin, glucagon-like peptide-1, amide (GLP-1), oxyntomodulin, peptide YY (PYY) and pancreatic polypeptide (PP)., CCK is released by ingested food from the gastrointestinal tract and mediates satiety after meals.



Such a list would not be complete without at least making mention of what many researchers consider the “master hormones” in this milieu, which is insulin and leptin. If that’s not confusing enough, release of these hormones depends on the concentration and composition of the nutrients ingested.



That is, the type of nutrients (i.e., fat, protein, and carbohydrates) eaten, the amount of each eaten, and composition of the meal, all effect which hormones are released and in what amounts… Needless to say, it’s a topic that gets real complicated real fast and the exact roles of all the variables is far from fully understood at this time, though huge strides have been made recently.



Whey’s effects on food intake.



This (finally!) brings us to whey protein. Whey may have some unique effects on food intake via its effects on CCK and other pathways. Many studies have shown that protein is the most satiating macro-nutrient. However, it also appears all proteins may not be created equal in this respect.



For example, two studies using human volunteers compared whey vs. casein (another milk based protein) on appetite, CCK, and other hormones (Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exert different effects on plasma amino acid profiles, gastrointestinal hormone secretion and appetite. Br J Nutr. 2003 Feb;89(2):239-48).



The first study found that energy intake from a buffet meal ad libitum was significantly less 90 minutes after a liquid meal containing whey, compared with an equivalent amount of casein given 90 minutes before the volunteers were allowed to eat all they wanted (ad libitum) at the buffet. In the second study, the same whey preload led to a plasma CCK increase of 60 % ( in addition to large increases in glucagon-like peptide [GLP]-1 and glucose-dependent insulinotropic polypeptide) following the whey preload compared with the casein.



Translated, taking whey before people were allowed to eat all they wanted (ad libitum) at a buffet showed a decrease in the amount of calories they ate as well as substantial increases in CCK compared to casein. Subjectively, it was found there was greater satiety followed the whey meal also.



The researchers concluded “These results implicate post-absorptive increases in plasma amino acids together with both CCK and GLP-1 as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal.” Several animal studies also find whey appears to have a pronounced effect on CCK and or satiety over other protein sources.



It should be noted however that not all studies have found the effect of whey vs. other protein sources on food intake (Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effect of dietary proteins on appetite, energy intake and glycemic response in overweight men. Asia Pac J Clin Nutr. 2004;13(Suppl):S64.).



It should also be noted that although studies find protein to be the most satiating of the macro-nutrients, certain protein sources (e.g. egg whites) may actually increase appetite (Anderson GH, Tecimer SN, Shah D, Zafar TA. Protein source, quantity, and time of consumption determine the effect of proteins on short-term food intake in young men. J Nutr. 2004 Nov;134(11):3011-5.), so protein sources appear worth considering when looking to maximize weight loss and suppress appetite.



How whey achieves this effect is not fully understood, but research suggests it’s due to whey’s high glycomacropeptide and alpha-lactalbumin content, as well as its high solubility compared to other proteins, and perhaps it’s high percentage of branch chain amino acids (BCAA’s).



Whey’s effects on bodyfat, insulin sensitivity, and fat burning… .



So we have some studies suggesting whey may have some unique effects on hormones involved in satiety and or may reduce energy (calorie) intake of subsequent meals, but do we have studies showing direct effects of whey vs. other proteins on weight loss? In animals at least, whey has looked like a promising supplement for weight loss.



Although higher protein diets have been found to improve insulin sensitivity, and may be superior for weight loss (with some debate!) then higher carbohydrate lower protein diets, it’s unclear if all proteins have the same effects.



One study compared whey to beef (Damien P. Belobrajdic,, Graeme H. McIntosh, and Julie A. Owens. A High-Whey-Protein Diet Reduces Body Weight Gain and Alters Insulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 134:1454-1458, June 2004) and found whey reduced body weight and tissue lipid levels and increased insulin sensitivity compared to red meat.



Rats were fed a high-fat diet for nine weeks, then switched to a diet containing either whey or beef for an additional six weeks. As has generally been found in other studies, the move to a high dietary protein reduced energy intake (due to the known satiating effects of protein compared to carbs or fat), as well as reductions in visceral and subcutaneous bodyfat.



However, the rats getting the whey, there was a 40% reduction in plasma insulin concentrations and increased insulin sensitivity compared to the red meat. Not surprisingly, the researchers concluded “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity and that whey protein is more effective than red meat in reducing body weight gain and increasing insulin sensitivity.”



Other studies suggest taking whey before a workout is superior for preserving/gaining lean body mass (LBM) and maintaining fat burning (beta oxidation) during exercise over other foods taken prior to a workout. The study called “A preexercise lactalbumin-enriched whey protein meal preserves lipid oxidation and decreases adiposity in rats” (Am J Physiol Endocrinol Metab 283: E565-E572, 2002.) came to some very interesting conclusions.



One thing we have known a long time is the composition of the pre-exercise meal will affect substrate utilization during exercise and thus might affect long-term changes in body weight and composition. That is, depending on what you eat before you workout can dictate what you use for energy (i.e. carbs, fats, and or proteins) which alters what you burn (oxidize) for energy.



The researchers took groups of rats and made the poor buggers exercise two hours daily for over five weeks (talk about over training!), either in the fasted state or one hour after they ingested a meal enriched with a simple sugar (glucose), whole milk protein or whey protein.



The results were quite telling. Compared with fasting (no food), the glucose meal increased glucose oxidation and decreased lipid oxidation during and after exercise. Translated, they burned sugar over body fat for their energy source. In contrast, the whole milk protein and whey meals preserved lipid oxidation and increased protein oxidation. Translated, fat burning was maintained and they also used protein as a fuel source.



Not surprisingly, the whey meal increased protein oxidation more than the whole milk protein meal, most likely due to the fact that whey is considered a “fast” protein that is absorbed rapidly due to it’s high solubility.



As one would expect, by the end of the five weeks, body weight was greater in the glucose, whole milk protein and whey fed rats than in the fasted ones. No shock there. Here is where it gets interesting: In the group getting the glucose or the whole milk protein, the increase in weight was from bodyfat, but in the whey fed group, the increase in weight was from an increase in muscle mass and a decrease in bodyfat!



Only the rats getting the whey before their workout increased muscle mass and decreased their bodyfat. The researchers theorized this was due to whey’s ability to rapidly deliver amino acids during exercise. Is this the next big find in sports nutrition or those simply looking to preserve muscle mass loss due to aging?



Hard to say at this time being it was done in rats, but if it turns out to be true in humans (and there is no reason people can’t try it now) it would indeed be a breakthrough in the quest to add muscle and lose fat.



Effects on serotonin, blood sugar regulation, and more!



Although the above would probably be the major mechanisms by which whey could help the dieter, there are several secondary effects of whey that may assist in weight loss. For example, whey’s effects on serotonin levels. Serotonin is probably the most studied neurotransmitter since it has been found to be involved in a wide range of psychological and biological functions. Serotonin ( also called 5-hydroxytryptamine or 5-HT) is involved with mood, anxiety, and appetite.



Elevated levels of serotonin can cause relaxation and reduced anxiety. Low serotonin levels are associated with low mood, increased anxiety (hence the current popularity of the SSRI drugs such as Prozac and others), and poor appetite control. This is an extremely abbreviated description of all the functions serotonin performs in the human body – many of which have yet to be fully elucidated – but a full explanation is beyond the scope of this article.



Needless to say, Increased brain serotonin levels are associated with an improved ability of people to cope with stress, whereas a decline in serotonin activity is associated with depression and anxiety. Elevated levels of serotonin in the body often result in the relief of depression, as well as substantial reduction in pain sensitivity, anxiety and stress. It has also been theorized that a diet-induced increase in tryptophan will increase brain serotonin levels, while a diet designed for weight loss (e.g., a diet that reduces calories) may lead to a reduction of brain serotonin levels due to reduced substrate for production and a reduction in carbohydrates.



Many people on a reduced calorie intake in an attempt to lose weight find they are often ill tempered and more anxious. Reductions in serotonin may be partially to blame here. One recent study (The bovine protein alpha-lactalbumin increases the plasma ratio of tryptophan to the other large neutral amino acids, and in vulnerable subjects raises brain serotonin activity, reduces cortisol concentration, and improves mood under stress. Am J Clin Nutr 2000 Jun;71(6):1536-1544) examined whether alpha-lactalbumin – a major sub fraction found in whey which has an especially high tryptophan content – would increase plasma Tryptophan levels as well reduce depression and cortisol concentrations in subjects under acute stress considered to be vulnerable to stress.



The researchers examined twenty-nine “highly stress-vulnerable subjects” and 29 “relatively stress-invulnerable” subjects using a double blind, placebo-controlled study design. The study participants were exposed to experimental stress after eating a diet enriched with either alpha-lactalbumin (found in whey) or sodium-caseinate, another milk based protein. They researchers looked at:

• Diet-induced changes in the plasma Tryptophan and its ratio to other large neutral amino acids.
  
• Prolactin levels.
  
• Changes in mood and pulse rate.
  
• Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma Tryptophan to the other amino acids tested was 48% higher after the alpha-lactalbumin diet than after the casein diet! This was accompanied by a decrease in cortisol levels and higher prolactin concentration. Perhaps most important and relevant to the average person reading this article, they found “reduced depressive feelings” when test subjects were put under stress.



They concluded that the “Consumption of a dietary protein enriched in tryptophan increased the plasma Trp-LNAA ratio and, in stress-vulnerable subjects, improved coping ability, probably through alterations in brain serotonin.” This effect was not seen in the sodium-caseinate group. If other studies can confirm these findings, whey may turn out to be yet another safe and effective supplement in the battle against depression and stress, as well as reduced serotonin levels due to dieting.



Although there is a long list of hormones involved in appetite regulation, some of which have been mentioned above, serotonin appears to be a key player in the game. In general, experiments find increased serotonin availability or activity = reduced food consumption and decreased serotonin = increase food consumption. If whey can selectively increase serotonin levels above that of other proteins, it could be very helpful to the dieter.



Other possible advantages whey may confer to the dieter is improved blood sugar regulation (Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. Am J Clin Nutr. 2005 Jul;82(1):69-75.) which is yet another key area in controlling appetite and metabolism.



Finally, calcium from dairy products has been found to be associated with a reduction in bodyweight and fat mass. Calcium is thought to influence energy metabolism as intracellular calcium regulates fat cell (adipocyte) lipid metabolism as well as triglyceride storage. It’s been demonstrated in several studies the superiority of dairy versus non-dairy sources of calcium for improving body composition, and the whey fraction of dairy maybe the key.



The mechanism responsible for increased fat loss found with dairy-based calcium versus nondairy calcium has not is not fully understood but researchers looking at the issue theorized “… dairy sources of calcium markedly attenuate weight and fat gain and accelerate fat loss to a greater degree than do supplemental sources of calcium. This augmented effect of dairy products relative to supplemental calcium is likely due to additional bioactive compounds, including the angiotensin-converting enzyme inhibitors and the rich concentration of branched-chain amino acids in whey, which act synergistically with calcium to attenuate adiposity.”



It appears components in whey – some of which have been mentioned above – are thought to act synergistically with calcium to improve body composition (Zemel MB. Role of calcium and dairy products in energy partitioning and weight management. Am J Clin Nutr. 2004 May;79(5):907S-912S.).



Conclusion



Taken in isolation, none of these studies are so compelling that people should run out and use whey as some form of weight loss nirvana. However, taken as a total picture, the bulk of the research seems to conclude that whey may in fact have some unique effects for weight loss and should be of great use to the dieter. More studies are clearly needed however.



So what is the practical application of all this information and how does the dieter put it to good use? Being the appetite suppressing effects of whey appear to last approximately 2-3 hours, it would seem best to stagger the intake throughout the day. For example, breakfast might be 1-2 scoops of whey and a bowl of oatmeal, and perhaps a few scoops of whey taken between lunch and dinner.

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge.

The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has also worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will’s ebooks online here:

Brink’s Bodybuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass."

Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink’s Ultimate Fat loss Program."

By Will Brink
Columnist and Consultant to the Fitness Indutry
Author of : Brink’s Bodybuilding Revealed and Fat Loss Revealed.

Although creatine offers an array of benefits, most people think of it simply as a supplement that bodybuilders and other athletes use to gain strength and muscle mass. Nothing could be further from the truth.

A substantial body of research has found that creatine may have a wide variety of uses. In fact, creatine is being studied as a supplement that may help with diseases affecting the neuromuscular system, such as muscular dystrophy (MD). Recent studies suggest creatine may have therapeutic applications in aging populations for wasting syndromes, muscle atrophy, fatigue, gyrate atrophy, Parkinson’s disease, Huntington’s disease and other brain pathologies. Several studies have shown creatine can reduce cholesterol by up to 15% and it has been used to correct certain inborn errors of metabolism, such as in people born without the enzyme(s) responsible for making creatine. Some studies have found that creatine may increase growth hormone production.

The article also covered exactly what creatine is, how it works and how much is required to possibly treat the aforementioned pathologies. If you missed that article, refer to the March 2003 issue of Life Extension magazine, or view it at www.lef.org. In this article, we examine some additional properties of creatine, such as its effects on growth hormone release, homocysteine and chronic fatigue syndrome, as well as other important issues surrounding this supplement, such as its safety.

Although data is limited, some research suggests creatine can raise growth hormone equal to that of intense exercise. Growth hormone (GH) is known to play an essential role in the regulation of body fat levels, immunity, muscle mass, wound healing, bone mass and literally thousands of other functions both known and yet unknown. It is well established that GH levels steadily decline as we age and is partially responsible for the steady loss of muscle mass, loss of skin elasticity, immune dysfunction and many other physical changes that take place in the aging human body. Therefore, the possible effects of creatine on GH is worth exploring in aging populations.

One study found creatine could mimic the increased GH levels seen after intense exercise.1 In this comparative cross-sectional study, researchers gave six healthy male subjects 20 grams of creatine in a single dose at resting (non-exercising) conditions. The study found that all subjects showed a “significant” increase of GH in the blood during the six-hour period after creatine ingestion. However, the study also found “a large interindividual variability in the GH response.” That is, there were wide differences among individuals in the levels of GH achieved from taking the creatine. For the majority of subjects the maximum GH concentration occurred between two and six hours after ingesting the creatine.

The researchers concluded “In resting conditions and at high dosages creatine enhances GH secretion, mimicking the response of strong exercise which also stimulates GH secretion.” These researchers felt that the effects of creatine on GH could be viewed as one of creatine’s anabolic properties with the lean mass and strength increases observed after creatine supplementation. Although creatine supplementation has been found to increase lean muscle mass and strength in many studies, the effects of creatine on those tissues via GH enhancement has yet to be elucidated.

What is creatine?

Creatine is formed in the human body from the amino acids methionine, glycine and arginine. The average person’s body contains approximately 120 grams of creatine stored as creatine phosphate. Certain foods such as beef, herring and salmon, are fairly high in creatine. However, a person would have to eat pounds of these foods daily to equal what can be obtained in one teaspoon of powdered creatine.

Creatine is directly related to adenosine triphosphate (ATP). ATP is formed in the powerhouses of the cell, the mitochondria. ATP is often referred to as the “universal energy molecule” used by every cell in our bodies. An increase in oxidative stress coupled with a cell’s inability to produce essential energy molecules such as ATP, is a hallmark of the aging cell and is found in many disease states. Key factors in maintaining health are the ability to: (a) prevent mitochondrial damage to DNA caused by reactive oxygen species (ROS) and (b) prevent the decline in ATP synthesis, which reduces whole body ATP levels. It would appear that maintaining antioxidant status (in particular intra-cellular glutathione) and ATP levels are essential in fighting the aging process.

It is interesting to note that many of the most promising anti-aging nutrients such as CoQ10, NAD, acetyl-l-carnitine and lipoic acid are all taken to maintain the ability of the mitochondria to produce high energy compounds such as ATP and reduce oxidative stress. The ability of a cell to do work is directly related to its ATP status and the health of the mitochondria. Heart tissue, neurons in the brain and other highly active tissues are very sensitive to this system. Even small changes in ATP can have profound effects on the tissues’ ability to function properly. Of all the nutritional supplements available to us currently, creatine appears to be the most effective for maintaining or raising ATP levels.

How does creatine work?

In a nutshell, creatine works to help generate energy. When ATP loses a phosphate molecule and becomes adenosine diphosphate (ADP), it must be converted back to ATP to produce energy. Creatine is stored in the human body as creatine phosphate (CP) also called phosphocreatine. When ATP is depleted, it can be recharged by CP. That is, CP donates a phosphate molecule to the ADP, making it ATP again. An increased pool of CP means faster and greater recharging of ATP, which means more work can be performed. This is why creatine has been so successful for athletes. For short-duration explosive sports, such as sprinting, weight lifting and other anaerobic endeavors, ATP is the energy system used.

To date, research has shown that ingesting creatine can increase the total body pool of CP which leads to greater generation of energy for anaerobic forms of exercise, such as weight training and sprinting. Other effects of creatine may be increases in protein synthesis and increased cell hydration.

Creatine has had spotty results in affecting performance in endurance sports such as swimming, rowing and long distance running, with some studies showing no positive effects on performance in endurance athletes. Whether or not the failure of creatine to improve performance in endurance athletes was due to the nature of the sport or the design of the studies is still being debated.

Creatine can be found in the form of creatine monohydrate, creatine citrate, creatine phosphate, creatine-magnesium chelate and even liquid versions. However, the vast majority of research to date showing creatine to have positive effects on pathologies, muscle mass and performance used the monohydrate form. Creatine monohydrate is over 90% absorbable. What follows is a review of some of the more interesting and promising research studies with creatine.

Creatine and neuromuscular diseases

One of the most promising areas of research with creatine is its effect on neuromuscular diseases such as MD. One study looked at the safety and efficacy of creatine monohydrate in various types of muscular dystrophies using a double blind, crossover trial. Thirty-six patients (12 patients with facioscapulohumeral dystrophy, 10 patients with Becker dystrophy, eight patients with Duchenne dystrophy and six patients with sarcoglycan-deficient limb girdle muscular dystrophy) were randomized to receive creatine or placebo for eight weeks. The researchers found there was a “mild but significant improvement” in muscle strength in all groups. The study also found a general improvement in the patients’ daily-life activities as demonstrated by improved scores in the Medical Research Council scales and the Neuromuscular Symptom scale. Creatine was well tolerated throughout the study period, according to the researchers.1

Another group of researchers fed creatine monohydrate to people with neuromuscular disease at 10 grams per day for five days, then reduced the dose to 5 grams per day for five days. The first study used 81 people and was followed by a single-blinded study of 21 people. In both studies, body weight, handgrip, dorsiflexion and knee extensor strength were measured before and after treatment. The researchers found “Creatine administration increased all measured indices in both studies.” Short-term creatine monohydrate increased high-intensity strength significantly in patients with neuromuscular disease.2 There have also been many clinical observations by physicians that creatine improves the strength, functionality and symptomology of people with various diseases of the neuromuscular system.

Creatine and neurological protection/brain injury

If there is one place creatine really shines, it’s in protecting the brain from various forms of neurological injury and stress. A growing number of studies have found that creatine can protect the brain from neurotoxic agents, certain forms of injury and other insults. Several in vitro studies found that neurons exposed to either glutamate or beta-amyloid (both highly toxic to neurons and involved in various neurological diseases) were protected when exposed to creatine.3 The researchers hypothesized that “… cells supplemented with the precursor creatine make more phosphocreatine (PCr) and create larger energy reserves with consequent neuroprotection against stressors.”

More recent studies, in vitro and in vivo in animals, have found creatine to be highly neuroprotective against other neurotoxic agents such as N-methyl-D-aspartate (NMDA) and malonate.4 Another study found that feeding rats creatine helped protect them against tetrahydropyridine (MPTP), which produces parkinsonism in animals through impaired energy production. The results were impressive enough for these researchers to conclude, “These results further implicate metabolic dysfunction in MPTP neurotoxicity and suggest a novel therapeutic approach, which may have applicability in Parkinson’s disease.”5 Other studies have found creatine protected neurons from ischemic (low oxygen) damage as is often seen after strokes or injuries.6

Yet more studies have found creatine may play a therapeutic and or protective role in Huntington’s disease7, 8 as well as ALS (amyotrophic lateral sclerosis).9 This study found that “… oral administration of creatine produced a dose-dependent improvement in motor performance and extended survival in G93A transgenic mice, and it protected mice from loss of both motor neurons and substantia nigra neurons at 120 days of age. Creatine administration protected G93A transgenic mice from increases in biochemical indices of oxidative damage. Therefore, creatine administration may be a new therapeutic strategy for ALS.” Amazingly, this is only the tip of the iceberg showing creatine may have therapeutic uses for a wide range of neurological disease as well as injuries to the brain. One researcher who has looked at the effects of creatine commented, “This food supplement may provide clues to the mechanisms responsible for neuronal loss after traumatic brain injury and may find use as a neuroprotective agent against acute and delayed neurodegenerative processes.”

Creatine and heart function

Because it is known that heart cells are dependent on adequate levels of ATP to function properly, and that cardiac creatine levels are depressed in chronic heart failure, researchers have looked at supplemental creatine to improve heart function and overall symptomology in certain forms of heart disease. It is well known that people suffering from chronic heart failure have limited endurance, strength and tire easily, which greatly limits their ability to function in everyday life. Using a double blind, placebo-controlled design, 17 patients aged 43 to 70 years with an ejection fraction <40 were supplemented with 20 grams of creatine daily for 10 days. Before and after creatine supplementation, the researchers looked at:

1) Ejection fraction of the heart (blood present in the ventricle at the end of diastole and expelled during the contraction of the heart)
2) 1-legged knee extensor (which tests strength)
3) Exercise performance on the cycle ergometer (which tests endurance)

Biopsies were also taken from muscle to determine if there was an increase in energy-producing compounds (i.e., creatine and creatine phosphate). Interestingly, but not surprisingly, the ejection fraction at rest and during the exercise phase did not increase. However, the biopsies revealed a considerable increase in tissue levels of creatine and creatine phosphate in the patients getting the supplemental creatine. More importantly, patients getting the creatine had increases in strength and peak torque (21%, P < 0.05) and endurance (10%, P < 0.05). Both peak torque and 1-legged performance increased linearly with increased skeletal muscle phosphocreatine (P < 0.05). After just one week of creatine supplementation, the researchers concluded: “Supplementation to patients with chronic heart failure did not increase ejection fraction but increased skeletal muscle energy-rich phosphagens and performance as regards both strength and endurance. This new therapeutic approach merits further attention.”10

Another study looked at the effects of creatine supplementation on endurance and muscle metabolism in people with congestive heart failure.11 In particular the researchers looked at levels of ammonia and lactate, two important indicators of muscle performance under stress. Lactate and ammonia levels rise as intensity increases during exercise and higher levels are associated with fatigue. High-level athletes have lower levels of lactate and ammonia during a given exercise than non-athletes, as the athletes’ metabolism is better at dealing with these metabolites of exertion, allowing them to perform better. This study found that patients with congestive heart failure given 20 grams of creatine per day had greater strength and endurance (measured as handgrip exercise at 25%, 50% and 75% of maximum voluntary contraction or until exhaustion) and had lower levels of lactate and ammonia than the placebo group. This shows that creatine supplementation in chronic heart failure augments skeletal muscle endurance and attenuates the abnormal skeletal muscle metabolic response to exercise.

It is important to note that the whole-body lack of essential high energy compounds (e.g. ATP, creatine, creatine phosphate, etc.) in people with chronic congestive heart failure is not a matter of simple malnutrition, but appears to be a metabolic derangement in skeletal muscle and other tissues.12 Supplementing with high energy precursors such as creatine monohydrate appears to be a highly effective, low cost approach to helping these patients live more functional lives, and perhaps extend their life spans.

Creatine may reduce homocysteine levels

Homocysteine has been recognized as an important independent risk factor of heart disease, more so than cholesterol levels according to some studies. Creatine biosynthesis has been postulated as a major effector of homocysteine concentrations,2 and oral creatine supplements may reduce levels of homocysteine. Many studies have found that methyl donors (such as trimethylglycine (TMG) reduce levels of homocysteine, which also reduces the risk of heart disease. Conversely, pathways that demand large amounts of methyl groups may hinder the body’s ability to reduce homocysteine levels. The methylation of guanidinoacetate to form creatine consumes more methyl groups than all other methylation reactions combined in the human body.

Researchers have postulated that increasing or decreasing methyl demands on the body may increase or decrease homocysteine levels. In one study researchers fed rats either guanidinoacetate- or creatine-supplemented diets for two weeks.3 According to the researchers “plasma homocysteine was significantly increased (~50%) in rats maintained on guanidinoacetate-supplemented diets, whereas rats maintained on creatine-supplemented diets exhibited a significantly lower (~25%) plasma homocysteine level.” These results suggest that homocysteine metabolism is sensitive to methylation demand imposed by physiological substrates such as creatine.

Creatine and chronic fatigue/fibromyalgia

Because of creatine’s apparent abilities to improve the symptoms of other pathologies involving a lack of high energy compounds (e.g., congestive heart failure, etc.) as well as the aforementioned afflictions outlined in the introduction to this article, it has been suggested that creatine may help with chronic fatigue syndrome and fibromyalgia (some researchers now posit that they are in fact the same syndrome). Although the causes of both pathologies is still being debated, a lack of high energy compounds (e.g. ATP) at the level of the mitochondria and general muscle weakness exists. For example, people with fibromyalgia have lower levels of creatine phosphate and ATP levels compared to controls.4 No direct studies exist at this time showing creatine supplementation improves the symptomology of either chronic fatigue or fibromyalgia.

Considering, however, the other data that finds that creatine supplementation increases creatine and ATP levels consistently in other pathologies where low levels of creatine and ATP are found, it stands to reason that people suffering from either syndrome may want to peruse the use of creatine. Another similar syndrome to chronic fatigue and fibromyalgia, is Multiple Chemical Sensitivity Syndrome, which may also be potentially improved by the use of creatine supplements, though more research is clearly needed.

Creatine safety issues: fact or fiction?

After the first article in Life Extension magazine on the many potential medical and anti-aging uses of creatine, I received several letters and many e-mails that basically said “I would like to use creatine for the various reasons stated in the article, but I am worried about its safety.” This fear over the safety of creatine was usually generated from some hysterical news report or poorly researched article. It’s odd, but predictable that the media and conservative medical establishment have desperately tried to paint creatine as an inherently dangerous or “poorly researched” dietary supplement. The fact is, creatine may be the most extensively researched performance-enhancing supplement of all time, with a somewhat astounding safety record.

True to form, the “don’t confuse us with the facts” media and anti-supplement conservative medical groups have had no problems ignoring the extensive safety data on creatine, or simply inventing safety worries where none exists. A perfect example of this was the news report that mentioned the deaths of three high school wrestlers who died after putting on rubber suits and riding a stationary bike in a sauna to lose weight. Amazingly, their deaths were linked to creatine by the media, rather than extreme dehydration! Even more amazingly, on further examination, it was found that two of the three wrestlers were not using creatine!

Creatine has been blamed for all sorts of effects, from muscle cramps to dehydration, to increased injuries in athletes. However, these effects have been looked at extensively by researchers without a single study reporting side effects among several groups taking creatine for various medical reasons over five years.5-8

In some, but not all people, creatine can raise a metabolic byproduct of creatine metabolism known as creatinine. Some people-including some medical professionals who should know better-have mistakenly stated that elevated levels of creatinine could damage the kidneys. Elevated creatinine is often a blood indicator, not a cause, of kidney dysfunction.

That’s a very important distinction, and several short- and long-term studies have found creatine supplements have no ill effects on the kidney function of healthy people.9,10 Though it makes sense that people with pre-existing kidney dysfunction should avoid creatine supplements, it is reassuring to know that creatine supplements were found to have no ill effects on the kidney function of animals with pre-existing kidney failure, showing just how non toxic creatine appears to be for the kidneys.11 Bottom line, creatine safety has been extensively researched and is far safer than most over-the-counter (OTC) products, including aspirin.

Conclusion

Though additional research is warranted regarding the pathologies outlined in this article, creatine has a substantial body of research showing it is an effective, safe and worthwhile supplement in a wide range of pathologies and may be the next big find in anti-aging nutrients. Although the dose used in the studies was quite high, recent studies suggest lower doses are just as effective for increasing the overall creatine phosphate pool in the body. The dose of 2 to 3 grams per day appears adequate for healthy people to increase their tissue levels of creatine phosphate.

People with the pathologies mentioned in this article may benefit from higher intakes in the 5 to 10 gram per day range. People interested in more information regarding creatine, in particular the use of creatine and other supplements for athletes, should consider referring to my recent ebook Muscle Building Nutrition found at www.bodybuildingrevealed.com for additional information

Creatine is quickly becoming one of the most well researched and promising supplements for a wide range of diseases. It may have additional uses for pathologies where a lack of high energy compounds and general muscle weakness exist, such as fibromyalgia. People with fibromyalgia have lower levels of creatine phosphate and ATP levels compared to controls.13 Some studies also suggest it helps with the strength and endurance of healthy but aging people as well. Though additional research is needed, there is a substantial body of research showing creatine is an effective and safe supplement for a wide range of pathologies and may be the next big find in anti-aging nutrients. Although the doses used in some studies were quite high, recent studies suggest lower doses are just as effective for increasing the overall creatine phosphate pool in the body. Two to three grams per day appears adequate for healthy people to increase their tissue levels of creatine phosphate. People with the aforementioned pathologies may benefit from higher intakes, in the 5-to-10 grams per day range.

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge.

The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has also worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will’s ebooks online here:

Brink’s Bodybuilding Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It’s all in Will Brink’s ultimate guide to gaining muscle mass."

Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink’s Ultimate Fat loss Program."

9 Tips to Stop Food Cravings and Help You With Your Diet
Most of us are “regular” people. We don’t eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.

Many people struggle with food “cravings.” Studies tell us that it’s fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.

When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy…not something most of us fully understand or appreciate.
We head to kitchen and every other place where food can hide, clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.

Listed below are some thoughts and ideas about food cravings:

- If the food isn’t available, you can’t eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.

- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.

- Sometimes, even recognizing that a craving is about to happen doesn’t seem to help. Don’t beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

- Get enough sleep. When you’re tired, you’re more likely to crave things.

- Never give-up. When you “slip”, press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don’t get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!

- Understand that self-control and discipline by themselves, won’t cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.

- Exercise. It increases feel-good endorphins that cut down on
your cravings. Try to get at least 30 minutes of physical
activity every day.

- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your “craved” food.

- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths…all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.

- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn’t send your cravings out of control.

- Distract Yourself. What’s that old expression…idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.

- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general “house cleaning.” Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

Eat wisely, be happy, and live long!

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.
by: Emily Clark

Having healthy, pain – free joints is crucial for making consistent gains in the gym and for maintaining good health in general
Weightlifting can help one build a muscular physique or create a pleasantly toned figure. Weightlifting can also wreak havoc on joints though. Constant pounding of weights day in and day out has led to more than a fair share of lifters complaining of shoulder or knee problems. Having healthy, pain-free joints is crucial for making consistent gains in the gym and for maintaining good health in general.

It’s common for people to think Non- Steroidal Anti-Inflammatory Drugs (NSAIDs) such as aspirin and ibuprofen are the answer when they experience joint discomfort. These types of drugs can help reduce pain and inflammation but are not long-term solutions for avoiding or healing injuries. Plus they potentially inhibit protein synthesis — which certainly isn’t good when trying to build muscle — and are associated with other negative side effects as well like stomach ulcers, harm to liver and kidneys, and bruising more easily.

On the other hand, there are a number of over-the-counter (OTC) supplements on the market today, which can help prevent joint injury and help promote the healing of existing injuries.

Glucosamine and Chondroitin

Glucosamine and chondroitin sulfate are naturally occurring substances in the body. Glucosamine is a form of amino sugar that is a precursor to a molecule called a glycosaminoglycan, which is used in the formation and repair of cartilage. It also aids lubrication of the cartilage around damaged joints. Chondroitin sulfate is a relative of glucosamine. It is a type of glycosaminoglycan rich in sulfur. It’s one of the major constituents of cartilage and helps provide structure. It also assists in lubricating joints by helping retain water in cartilage. Studies have shown that patients supplementing with glucosamine and chondroitin for one to two months experience pain relief similar to that achieved though NSAIDS, without the side effects.

Generally recommended dosages are 500– 1500 mg of glucosamine sulfate and 500– 1200 mg of chondroitin sulfate, one to two times per day.

MSM

Methylsulfonylmethane (MSM) is a naturally occurring, organic, sulfur-containing compound related to another sulfur-containing substance, dimethyl sulfoxide (DMSO). MSM appears to inhibit pain impulses that travel along nerve fibers, acting as an analgesic. Because of this property and MSM’s potential anti-inflammatory actions, MSM is often used for combating the symptoms of arthritis, chronic back pain, and carpal tunnel syndrome. Studies have shown that sulfur levels in arthritic joints are lower than in healthy joints, and MSM may help by delivering needed sulfur to the afflicted areas. It may also help to maintain or repair cartilage and reduce allergy symptoms by possibly blocking histamines.

The recommended dosage of MSM varies but is generally 1000–2000mg, one to three times a day. Using MSM cream or gel in addition to the supplement may provide additional benefit.

Bromelain

Bromelain is a collection of protein-digesting enzymes found in pineapple juice and in the stem of pineapple plants. Bromelain has been shown to have a myriad of health benefits including wound healing enhancement, anti-tumor action, cardiovascular and circulatory improvement, and digestive assistance to name just a few. The mechanism of the anti-inflammatory activity is not very well understood, but numerous studies have shown bromelain’s ability to speed healing time and reduce pain following various surgical procedures.

Bromelain is available as a single ingredient product or in combination with other supplementary enzymes. Dosage ranges from 500–2000 GDUs (gelatin digestion units) one to three times a day.

Celadrin

Celadrin is an all-natural product that is a patented, complex blend of special esterified fatty acids derived from bovine tallow oil. Celadrin is reported to decrease inflammation and lubricate cell membranes throughout the body, helping to restore fluids that cushion bones and joints in order to promote flexibility and mobility. The decreased inflammation allows surrounding tissue the opportunity to promote healthy joints.

Celadrin is available in both oral and topical applications. Celadrin cream can be applied directly to affected areas on an as-needed basis, while oral supplementation is typically 350mg, three times a day.

Cissus quadrangularis

Cissus quadrangularis is a unique blend of vitamins, minerals, and plant sterol compounds that can facilitate the building and strengthening of muscle and bone, help deliver nutrients to tendon related injuries, and soothe the pain of sports related injuries. Studies have shown that Cissus has the ability to speed bone fracture healing and can lead to a much faster increase in bone tensile strength. Most research on Cissus focuses on its bone healing properties; however, Cissus may improve the healing rate of connective tissue in general, including tendons.

Cissus has analgesic effects like the OTC drugs Tylenol and Motrin, which can be harmful when abused and do not help cure the problem. Additionally, Cissus is anabolic and anti-catabolic. It helps suppress cortisol and promotes an increase of blood flow to muscles, causing a pump-like effect.

The typical recommended daily dosage of Cissus is 3 to 6 grams to accelerate fracture healing, although each product contains a different extract of Cissus so it is best to follow the recommended dosage on the products’ labels.

Treating an injury is better than simply masking it with painkillers. Of course, avoiding injury is better than having to treat one. Get a jump on joint care early on in your training and increase your chances of avoiding frustrating and limiting injuries down the road. If it’s already too late to avoid injury, you can at least start treating your ailments and begin the healing processes. Either way, make joint care a priority in your regimen and do so without the risk of the negative side effects by taking advantage of the joint care supplements available on the market today.
By Doug Miller IFPA Natural Pro BB

Most of you will already know this, so feel free to skip this paragraph. Other than a few anecdotes you won’t get much out of it. Sets and reps are notions to go by, suggestive guidelines that serve as a relative intensity-measure. When you do any given exercise you have to decide on a number of repetitions (reps). For growth this can be 6-12, or for other purposes even higher, but that’s for later. The reps are not, however, a mere standard. You cannot just pick any weight and lift it for the designated number of reps. The reps scheme is the decisive factor in deciding the weight. You will need to select a weight that will allow you to get the designated number of reps and not one more. If you can do more, finish the set and add more weight on the next one. The set we allude to is the number of times you will perform a series of reps. Doing more than one is a necessity, because only when a muscle is totally wasted, recovers almost completely only to be annihilated again, does it know it’ll have to grow under the strain. So the set-rep scheme is presented with an x, 3×12 meaning 3 times 12 or 3 sets of 12 reps each. Just so you know.
How many reps should I perform? The number of repetitions per set is directly dependent on how the muscle reacts. I hear it all the time, some beginning personal trainer claiming that 8 reps are the best for growth, or Skip Lacour’s dumb-ass remarks about how you should train with 4-6 reps. If you can’t feel the pump in the muscle, can’t feel the burn, then you didn’t stimulate squat. Always aim for a strict movement with a good prolonged contraction. Feel free to hold the contraction for as long as a two-count if needed. This will lighten the weight no doubt, but that doesn’t let you off the hook. If that means you can do 12-14 reps, do them. The factor for growth here is to decide on the lowest number, 6 or above, that will maximally stimulate all the involved muscle fibers. This will be different for most exercises. When I train back for example, I get by doing 6-8 reps when doing most rowing movements, but on pull downs or chins, I need 12-15 just to feel the lats work. But it has paid off. By increasing the reps in favor of the feel I have gained two inches on my lats.

My theory behind my instinctive reps approach is that there are basically two types of fiber: fast-twitch and slow-twitch. Granted, you can divide them in oxidative and glycolytic fiber as well, but that isn’t important here. Fast fibers naturally grow easier. The more fast fiber the more genetic potential. But to make sure you don’t lag behind, slow twitch fiber, also known as endurance fiber, needs to be stimulated properly as well. Because of a high pain threshold these fibers will need more work, often oxidative work. This is why people train legs and calves with higher reps. Since you stand and walk nearly all day long, the legs are full of slow-twitch fiber. Because of this unique approach to reps and amounts, I have some of the fastest growing quads on the planet. But some other muscles may be lagging as well, and if you can’t feel them working, increase the reps until you do, then you are stimulating maximum amounts of fiber. I find my chest grows best on this type of scheme, whereas my shoulders and triceps grow out of proportion when doing 6-10 reps. For you this may be entirely different, which is why you should determine your own rep range. But even in one muscle things can differ. I train deadlifts at 6 reps a pop, Rowing exercises 8-10 and Pull downs and chins and such in 12-15 range. Just to give you and idea of how individual muscles can be. Though feel and instinct is still the best teacher in this matter, not everyone has honed their instincts to that point yet. One of the ways I use to determine whether the balance of a muscle is more fast-twitch than slow, or vice versa, is simply by having them perform 1 max rep as strict as possible, and then go to 80 percent of that weight. The more reps you can squeeze out at 80 percent, the more fast-twitch fiber in that muscle.

How many sets should I perform? Where reps are dependent on the feel, the sets are dependent on your recuperation. Doing more sets than you can recuperate from is a fast-track to over-training. Having said that, doing as little as 6 may be advantageous to a zitty 15-year old, eating 3 square meals and staying up late, but to those of us sacrificing late nights and spare time for deep sleep and endless meals, it only makes sense to use these weapons as a part of our arsenal. And for us there is no way we can handle only 6 sets. For slow-recovering muscles like chest and biceps, I often keep sets around 12-14, but for all the others I go as high as 22 on occasion and if I feel good even 26. A 4500 calorie diet and 8-10 hours of sleep allows me to do that easily. So start with a low number, feel free to underestimate as you tweak your supplementation and nutrition, but increase the numbers as you increase intake. And then show them what you’ve got when you hit the gym. One small word of caution: intensity is important. If you cannot maintain focus and concentration for the duration of your workout, don’t do that many sets, simply increase the intensity and cut your workout in half. Some people, like Mike Mentzer, simply have a shorter attention span or less motivation that doesn’t allow them to train that long with extreme focus. And their body-types respond to low sets. Most people’s won’t. So moderation is probably the wisest. Staying between 8 and 14 is probably good for the average trainer, the serious trainer should go 12-22.

The most important thing is that you use the amount of reps wisely and stimulate as much fiber as possible. There is more than one muscle in a muscle-group and you need to make sure, if you want a full symmetrical body, that you train each one of those muscles on a consistent basis. A biceps training should consist of a compound exercise and isolation exercises for inner head, outer head and brachialis. Triceps and shoulder training should have one compound movement and three isolation movements, one for each head, and so on. Only a totally developed muscle is a beautiful one, and that is the reason you need to get a decent amount of sets out of your recuperation.

The length of a workout is a relative factor, it’s only of secondary importance. Intensity is the true measure. Whether you work out with 3 sets or 22, you have to stay intense. The greatest trainer on earth, Vince Gironda, was the first to preach intensity and he was right. I believe you can get more out of your training by doing more work, dependent on your possibilities of recovery. It’s a proven way, but only if intensity is the determining factor in every rep of every set. Lots of people will snub high-set training as ineffective, and it often is. The reason is that people who haven’t taken the time to get used to high sets jump in to this and lose concentration halfway through a workout. That’s a mistake. But the same thing will happen if you lose focus on a shorter workout as well. So take your time to work up your sets and reap the full benefits of more work.

How long should I rest between sets? Attempt to keep the time as short as possible. This is also a measure of intensity. Sometimes I will knock off 22 sets with only 20 seconds rest between sets and I find that to be very effective. Most people will find anything under 45 to be quite strenuous. Some people can’t even lift the same weight after 2 minutes. I say, take the time you need, but stay warm. If you take longer than 3 minutes, take care to do some flexing and stretching between sets to keep the muscle warm and avoid injury. You have to let the muscle recover 90 percent. This happens faster than you think, but you don’t realize it because you are out of breath. Bodybuilding requires little or no oxygen, so you are probably already capable of doing another set. I usually tell people one minute as a guideline, but as with everything in ICE, the actual figure is individually determined. So be your own judge if you can, if you find you haven’t developed your instincts enough, experiment with 45 to 90 seconds.

How long should my workouts last? The general rule these days is, maximum 45 minutes. This is of course oversimplifying it. The motive behind the statement is that after that time cortisol secretion will inhibit GH output and limit gains, producing a catabolic state. But you have to know that the half-life of GH is open to influence. An experienced trainer can avoid a negative GH/cortisol rate for an hour. The factors that keep GH going are simply motivation, anticipation and such. All these produce amounts of epinephrine, capable of metabolizing more fat for energy, improving glycogen use. Epinephrine is not an overly wishful product because it has a catabolic effect on glycogen storage, but since it improves GH output it forms no danger whilst training. On the contrary. The fact is that if intensity can be remained, so can GH output. The entire HIT theory was built on the scientific proof that 2 times 10 minutes of intense work is better than an hours worth of moderate work. But if you have the concentration to keep that intensity throughout the hour, then your output in the gym will be more rewarding than any HIT techniques. So for a beginning trainer, try 40-45 minutes, for the experienced trainer, depending on the total training sessions per week, 45-75 minutes. I only do 45 , but I have 8 sessions in 5 days so I don’t need to do more. Especially since my level of intensity allows me to knock off 25 sets in 45 minutes.

How often should I train? A muscle grows only when recovering from brutal training. So on the one hand we have to implement training that makes most pros look like yesterday’s news and on the other hand we have to allow for adequate recovery. I used to subscribe to the Arnold Schwarzenegger way of training everything threefold, but I find that using my maximum amounts of sets I can get away and even grow better doing every body-part just once a week. This allows me to train more body-parts separately, giving them the attention they deserve. I never shy away from doing two workouts for a weaker body-part, but only for a limited time. I usually divide my week in 5 workout days and 2 resting days. Those two resting days provide more rest and they allow me to experiment with my nutrition. I lower my protein and increase my carbs to stock energy for the next week, and when I start my week I’m back on high protein. This way I recover fully. But during those 5 days I will do what I can. In a mass-phase I feel every single body-part deserves to be worked to its fullest and I’ll even split up bi’s and tri’s and quads and hams. And if I add a training for a weak body-part that gets me up to 8 sessions in 5 days if I have to. I don’t have to tell you that success this way is reliant on my recovery, and I don’t suggest just anyone do it this way. My point is that I find 5 on, two off to be ideal, and other effective ways are 4 on 3 off / 3 on, one off, 2 on, one off and of course 2 on, two off, 2 on, one off. Either way, The logic here is that the more training days, the more isolative you can train a body-part. Remember to get in at least one day of rest and if you subscribe to super intensity like me, a minimum of two is needed. When I come of a mass-phase I will train with 5 sessions in those same 5 days.

How many exercises do I need? This is another very hard question to answer. As a beginner it’s important to stimulate as much fiber in as little time as possible because you won’t have the concentration and recuperation to pull of long sessions yet. So here you focus on your compound exercises, stimulating as much of the muscle with a single exercise, adding only one, maybe two, more isolative exercises. But as you mature you’ll find that you need to exercise the different sections of a muscle in an isolative fashion to get the full quality of the muscle to come out. That means next to stimulation you’d need three isolative exercises (one for each head) for shoulders, biceps and triceps (biceps have two heads and the brachialis). And for the larger muscles like chest and back you’d need to hit the muscle from every angle (upper, lower, outer, inner and thickness). So obviously exercise selection becomes harder and more important with time. It’s only logical that you can’t pull this off on 6-8 sets, so beginners stick to your compounds.

The best way to illustrate what extreme isolation can do for an established physique is to square up Arnold against Mentzer in 1980’s Mr. Olympia. Both came in ripped, both used steroids, both were big (Mentzer perhaps bigger in this instance). So what made the difference (Apart from the fact that Joe Weider had fixed the contest, but if that was the only reason Mentzer would have finished second and not fifth)? Well Arnold’s muscles were more refined, showed more striation and definition, whereas Mentzer looked bulky and husky, even at this low body-fat percentage. By sticking to compounds and not giving his muscles enough variation or angles he came out with an unfinished physique.

Mike Mentzer His pupil, former Mr. Olympia Dorian Yates, managed to correct the problem. Instead of doing 2 sets twice a week, he did 6-8 sets three to four times a week and rotated his exercises, bypassing Mentzer’s problem. So be selective and efficient in choosing exercises, as long as you hit as much of the muscle as possible, amount doesn’t matter.

So now you have the information to decide on the sets and reps of your exercises. The other important thing now is to select and perfect your exercises and keep a variety of workouts. To teach you this will take 7 or more articles and they will cover the needs of specific muscle groups. But before we get to that I’d like to help you understand the ways of increasing intensity, maximize recovery through exercise cycling and the progression of training. All very important things to know. But for next time I will teach you perhaps the most interesting part, an almost continually updated list of success-factors that I and the many people who have used and tested I.C.E. have listed as most important to reaching your goals. The only part the program you can follow to the letter by the way.

Fact vs. Fiction
By Steven V Joyal MD. With editorial comments by Will Brink

There’s a great deal of misinformation about dietary fats, dietary carbohydrates, and their respective effects on lipid metabolism. Is a diet high in carbohydrates the “best” diet ? Do saturated fats raise cholesterol ? What about the response(s) to diets high in carbohydrate and fat in terms of insulin? This article is a brief review of some interesting literature that should help people to understand the issues and facts behind high carb/low fat diets vs lower carb/moderate fat diets.

Let’s examine high carbohydrate diets first. We’ve been told for many years that high carbohydrate diets are superior for both health and athletic performance compared to higher fat intakes, but is this advice actually true?

A nice study done by Jeppesen and colleagues called “Effects of low-fat, high-carbohydrate diets on risk factors for ischemic heart disease in postmenopausal women” (Am J Clin Nutr 1997 Apr;65(4):1027-33) that examined a wide range of metabolic parameters, found that the high carb, low fat group (60% carb, 25% fat) had higher levels of VLDL, triglycerides, and lower HDL than the high fat, low carb group (40% carb, 45% fat). In addition, the high carb, low fat group had higher circulating levels of insulin, and the high carb, low fat group correlated with markers of insulin resistance. And, in addition to insulin resistance causing problems in body composition, insulin resistance is a risk factor for cardiovascular disease by means of the altered lipid profile as noted. Individuals with high total cholesterol/HDL cholesterol ratios are often insulin resistant. ( Reaven GM et al. Individuals with high total cholesterol/HDL cholesterol ratios are insulin resistant. J Intern Med 1998 Apr;243(4):293-8) This should come as no surprise to people who have been following the recent trend in reduced fat, higher carbohydrate diets and the ever increasing rates of bodyfat, insulin resistance, and type II diabetes being seen in the population.

What about the glycemic index of foods, and the effects of different diets on lipids, blood sugar, and weight loss ?

In a study in patients with type II diabetes by Heilbronn , Noakes , and Clifton called “Effect of energy restriction, weight loss, and diet composition on plasma lipids and glucose in patients with type 2 diabetes” recently published in Diabetes Care (1999 June;22[6]:889-95), found that better responses in terms of improvements in lipid profiles and glucose parameters are seen in patients who consume a diet that is lower in carbohydrate, and relatively higher in fat. It is also interesting to note that the rate of weight loss was independent of diet composition in type II diabetics, which is intriguing given that weight loss is notoriously difficult in type II diabetics. However, HDL was reduced on the high carbohydrate diet. In addition, the only way to overcome the triacylglycerol-raising and HDL-lowering effects of low-fat/ high-carbohydrate diets is by moderate exercise and supplementing the diet with n-3 polyunsaturated fatty acids (Gibney MJ. Optimal macronutrient balance.Proc Nutr Soc 1999 May;58(2):421-5).

[Editors note: a growing number of studies appears to show that n-3 fatty acids improve insulin sensitivity, which fits perfectly with the above observations.]

Since supplemental n-3 polyunsaturated fats help blunt the triacylglycerol raising/ HDL lowering effects of high carbohydrate diets, are high (>10% ) polyunsaturated fatty acid diets optimal ?

High intakes (10% or above) of polyunsaturated fats tend to decrease not only LDL, but HDL as well; in addition, there’s also concern that high intakes of polyunsaturated fats may increase the risks of oxidative stress (Eritsland J. Safety considerations of polyunsaturated fatty acids. Am J Clin Nutr 2000 Jan;71(1 Suppl):197S-201S).

[Editors Note 1: Though some research suggests that higher intakes of n-3 fatty acids can reduce both HDL and LDL cholesterol, n-3 fatty acid intake has been strongly correlated with a reduction in heart disease and other pathologies.]

[Editors Note 2: Though previous research suggests that PUFS can increase oxidative stress at higher intakes, some studies suggest that n-6 PUFS increase oxidative stress while n-3 PUFS may in fact reduce it. This suggests the effect of oxidative stress from PUFS is more complicated than the simple level of unsaturation of the these lipids and is likely related to the effects that n-6 lipids can have on pro inflammatory products produced from n-6 lipids. However, increasing the intake of PUFS from either class (i.e. n-3 or n-6) should be accompanied by an increase in anti oxidants]

So what about saturated fats ? How does myristic, palmitic, or stearic acid affect lipid metabolism ? Are all saturated fats bad for us or increase total cholesterol and/or LDL levels?

Well, there’s evidence to suggest that stearic acid is neutral compared to both myristic and palmitic acid in terms of elevating cholesterol; e.g., serum total, esterified and LDL cholesterol were all significantly lower depending on which of these fatty acids are ingested. There are a number of interesting studies in the literature that support this data. One such study supplemented subjects’ diets with synthetic forms of different saturated fatty acids to determine the effects on serum cholesterol (Snook JT; Park S; Williams G; Tsai Y-H; Lee N. Effect of synthetic triglycerides of myristic, palmitic, and stearic acid on serum lipoprotein metabolism. Eur J Clin Nutr 1999 Aug;53(8):597-605)

In fact, stearic acid is poorly incorporated into VLDL as compared to palmitic or myristic acid(s), and is even poorly incorporated as compared to oleic acid ! (Pai T; Yeh YY. Stearic acid modifies very low density lipoprotein lipid composition and particle size differently from shorter-chain saturated fatty acids in cultured rat hepatocytes. Lipids 1997 Feb;32(2))

The bottom line : the major cholesterol-raising saturated fatty acid in the diet is palmitic acid, and, in fact, there is evidence to suggest that stearic acid is quickly converted into a mono-unsaturated fatty acid in vivo, and thus, the real culprit in terms of saturated fatty acids and their respective negative effects on cholesterol are due to palmitic acid, and not stearic acid.(Grundy SM, Denke MA. Dietary influences on serum lipids and lipoproteins. J Lipid Res 1990 Jul;31(7):1149-72)

[Editors Note: Guess which fat the body produces from excess carbohydrates? If you guessed palmitate, you go to the head of the class! The reason why the high carb low fat studies above found negative blood lipid changes from higher carb intakes as opposed to lower carb moderate fat intakes?]

In addition, the media has blitzed the public at large about the “evils” of saturated fats in the diet . However, there is epidemiological evidence to support that if saturated fats were significantly reduced from the diet (8-10% saturated fat diet), this change would only increase life expectancy by several months! (Grover SA, et al. Life expectancy following dietary modification or smoking cessation. Estimating the benefits of a prudent lifestyle. Arch Intern Med. 1994 Aug 8;154(15):1697-704). Considering how vilified the media and other groups have made saturated fats over the past few decades, this is not very impressive to say the least.

So, what does it all mean ?

Don’t fall for the hype from the mega-carb gurus who view all fats as an evil enemy sure to ruin your health. It is simply not true and is far more complex than the high carb low fat gurus want us to believe.

The best advice at this time? Don’t eat a diet that is overly high in carbohydrate (65% or higher), and eat a diet that is adequate in fat (20-25% but <35%). The bulk of fat calories should be coming from mono-unsaturated fatty acids (i.e. olive oil, avocados, etc.) and saturated fatty acids that are high in stearic acid but not high in palmitic acid. Also, don’t forget to take in adequate amounts (<10%) of essential fats from polyunsaturated fatty acids (PUFS). This is a more balanced and healthy way to eat for performance and fat loss in the long run.

[Editors Note: I particularly favor the n-3 PUFS from flax, and fish oils. The ratio of PUFS is as important as the total amount of PUFS consumed and most people get adequate n-6 PUFS with virtually no n-3 PUFS, which can lead to health problems of its own]

most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.

Many people struggle with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.

When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.

Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.

Listed below are some thoughts and ideas about food cravings:

- If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.

- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you're bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that's making you desire a certain food. Try to deal with the triggers in the best way you can.

- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.

- Get enough sleep. When you're tired, you're more likely to crave things.

- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!

- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.

- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.

- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.

- Substitute with low-fat foods and complex carbs. If you're hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

- Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress - a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.

- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.

- Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.

- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.