Volume #35

Today is a very different Geeky Friday.

Apparently the world is ending.

Now, I really don’t know what the hell you are doing here; shouldn’t you be spending some time with your loved ones, skydiving or pulling an 800lbs deadlift?

Head over to Facebook and join us in the ‘important’ discussions HERE

In case you don’t die today here are some things to look forward to:

  • A new big project with another big profile in the fitness industry taking place in the near future.
  • A complete write up of the LIZA project with a handful of guys who have been working their asses of for the last few months, adding tons of weight to the bar.
  • A few new articles being edited right now, published in the near future
  • A follow up on the ILCD diet
  • Weekly sciency stuff as always
  • Tons of naked pictures of me.

And just in case you die: I love you and you all for being a part of the Lift Heavy movement. It means the world to me.

- BK

Make sure you keep supporting my work by sharing this article with your friends and followers. We need to spread the science and integrate it with the massive amounts of personal experience that is already out there-  so we can make the best and most effective programs for ourselves and our clients. Also, hit me up on Facebook,Twitter and Google+. Interacting with like-minded on day to day basis is one of the main reasons I run this site. Lastly, feel free to leave any questions or feedback in the comments below; I look much forward to hearing from you.

Intermittent fasting during Ramadan attenuates proinflammatory cytokines and immune cells in healthy subjects.

Nutr Res. 2012 Dec;32(12):947-55

Authors: Faris MA, Kacimi S, Al-Kurd RA, Fararjeh MA, Bustanji YK, Mohammad MK, Salem ML

Abstract: Intermittent fasting and caloric restriction have been shown to extend life expectancy and reduce inflammation and cancer promotion in animal models. It was hypothesized that intermittent prolonged fasting practiced during the month of Ramadan (RIF) could positively affect the inflammatory state. To investigate this hypothesis, a cross-sectional study was designed to investigate the impact of RIF on selected inflammatory cytokines and immune biomarkers in healthy subjects. Fifty (21 men and 29 women) healthy volunteers who practiced Ramadan fasting were recruited for the investigation of circulating proinflammatory cytokines (interleukin [IL]-1β, IL-6, and tumor necrosis factor α), immune cells (total leukocytes, monocytes, granulocytes, and lymphocytes), and anthropometric and dietary assessments. The investigations were conducted 1 week before Ramadan fasting, at the end of the third week of Ramadan, and 1 month after the cessation of Ramadan month. The proinflammatory cytokines IL-1β, IL-6, and tumor necrosis factor α; systolic and diastolic blood pressures; body weight; and body fat percentage were significantly lower (P < .05) during Ramadan as compared with before Ramadan or after the cessation of Ramadan fasting. Immune cells significantly decreased during Ramadan but still remained within the reference ranges. These results indicate that RIF attenuates inflammatory status of the body by suppressing proinflammatory cytokine expression and decreasing body fat and circulating levels of leukocytes.

Intermittent fasting: A “new” historical strategy for controlling seizures?

Epilepsy Res. 2012 Nov 30;

Authors: Hartman AL, Rubenstein JE, Kossoff EH

Abstract: In antiquity, fasting was a treatment for epilepsy and a rationale for the ketogenic diet (KD). Preclinical data indicate the KD and intermittent fasting do not share identical anticonvulsant mechanisms. We implemented an intermittent fasting regimen in six children with an incomplete response to a KD. Three patients adhered to the combined intermittent fasting/KD regimen for 2 months and four had transient improvement in seizure control, albeit with some hunger-related adverse reactions.

Effects of Chronic Exercise Training on Inflammatory Markers in Australian Overweight and Obese Individuals in a Randomized Controlled Trial.

Inflammation. 2012 Dec 19;

Authors: Ho SS, Dhaliwal SS, Hills AP, Pal S

Abstract: Physical activity has been shown to lower levels of inflammatory markers. However, results are inconsistent, indicating different modes of exercise may have different effects on inflammatory cytokines. We aimed to investigate the effects of 12 weeks of moderate-intensity aerobic, resistance, or combination exercise on TNF-α and IL-6 compared to no exercise in overweight and obese individuals. TNF-α levels were significantly decreased at week 12 compared to baseline by 20.8 % in the Aerobic group (p = 0.011), 26.9 % in the Resistance group (p = 0.0001), and 32.6 % in the Combination group (p = 0.003). Levels of TNF-α were significantly lower in the Combination compared to the Control group after 12 weeks of exercise training (-22.6 %, p = 0.025) when adjusting for baseline levels. Twelve weeks of moderate-intensity aerobic, resistance, but mainly combination exercise training decreased TNF-α in overweight and obese individuals compared to no exercise. Therefore, combination exercise training may be physiologically relevant in decreasing the risk of developing chronic diseases.

Aerobic interval exercise training in the afternoon reduces attacks of coronary spastic angina in conjunction with improvement in endothelial function, oxidative stress, and inflammation.

Coron Artery Dis. 2012 Dec 14;

Authors: Morikawa Y, Mizuno Y, Harada E, Katoh D, Kashiwagi Y, Morita S, Yoshimura M, Uemura S, Saito Y, Yasue H

Abstract: BACKGROUND: Coronary spasm plays an important role in the pathogenesis of ischemic heart disease. Endothelial function is impaired in patients with coronary spasm. Exercise training has been shown to improve endothelial function. OBJECTIVE: We examined the effects of aerobic interval exercise training (AIT) on attacks in conjunction with endothelial function in patients with coronary spastic angina. PARTICIPANTS AND METHODS: The study participants were 26 patients with rest angina (19 men and 7 women, mean age 61.7±11.7 years) in whom coronary spasm was documented and no severe organic lesions were found. The numbers of attacks and of individuals with attacks were examined in conjunction with endothelial function, oxidative stress, inflammation, and insulin resistance before and after 3 successive days of AIT. RESULTS: The number of attacks/patient and the ratio of patients with attacks/5 days decreased [from 2 (1, 7) to 0 (0, 2), P<0.001, and from 23/26 (88.5%) to 10/26 (38.5%), P<0.001] in conjunction with the improvement in endothelial function assessed by improved flow-mediated dilatation (4.8±2.7 vs. 6.9±2.8%, P<0.001), plasma levels of diacron-reactive oxygen metabolites (363±58 vs. 349±61 U.CARR, P=0.001), interleukin-6[1.63 (1.33, 2.22) vs. 1.39 (1.09, 2.02) pg/ml, P=0.012], high-sensitivity C-reactive protein [0.087 (0.041, 0.136) vs. 0.063 (0.028, 0.085) mg/dl, P=0.028], and homeostasis model assessment-insulin resistance [1.79 (1.41, 2.39) vs. 1.54 (1.17, 1.79) mg/dl µU/ml, P=0.005] after AIT. CONCLUSION: AIT in the afternoon suppressed the attacks in conjunction with improvement in endothelial function, oxidative stress, inflammation, and insulin resistance in patients with coronary spastic angina.

A prospective randomised longitudinal study involving 6-months of endurance or resistance exercise on conduit artery adaptation in humans.

J Physiol. 2012 Dec 17;

Authors: Spence AL, Carter HH, Naylor LH, Green D

Abstract:This randomised trial evaluated the impact of different exercise training modalities on conduit artery function and size in healthy volunteers. Young (27±5 years) healthy male subjects were randomised to undertake 6-months of either endurance (ET, n=10) or resistance training (RT, n=13). High-resolution ultrasound was used to determine brachial, femoral and carotid artery diameter and wall thickness (IMT) and femoral and brachial flow-mediated (FMD) and glyceryl trinitrate (GTN) mediated dilation. Improvements in VO2peak occurred with ET (3.6±0.7 to 3.8±0.6 Lmin-1, P=0.024) but not RT. Upper body muscular strength increased following RT (57.8±17.7 to 69.0±19.5 kg, P<0.001), but not ET. Both groups exhibited increases in lean body mass (ET: 1.4±1.8 kg, RT: 2.3±1.3 kg, P<0.05). RT increased brachial artery resting (3.8±0.5 to 4.1±0.4 mm, P<0.05), peak FMD- (+0.2±0.2 mm, P<0.05) and GTN-mediated (+0.3±0.3 mm, P<0.01) diameters, as well as brachial FMD% (5.1±2.2 to 7.0±3.9%, P<0.05). No improvements in any brachial parameters were observed following ET. Conversely, ET increased resting (6.2±0.7 to 6.4±0.6 mm, P<0.05), peak FMD- (+0.3±0.3 mm, P<0.05) femoral artery diameters, and femoral FMD-to-GTN% ratio (0.6±0.3 to 1.1±0.8, P<0.05). RT did not induce changes in femoral artery parameters. Carotid artery IMT decreased in response to both forms of training. These findings indicate that 6 months of supervised exercise training induced changes in brachial and femoral arterial size and function and decreased carotid artery IMT. These impacts of both RT and ET would be expected to translate to decreased cardiovascular risk.

The influence of nontraditional training modalities on physical performance: review of the literature.

Aviat Space Environ Med. 2012 Oct;83(10):985-90

Authors: O’Hara RB, Serres J, Traver KL, Wright B, Vojta C, Eveland E

Abstract: The primary purpose of this effort was to review several forms of nontraditional (NT) training programs, including heavy lower extremity strength training, CrossFit training, kettlebell training, and agility training, and discuss the effects of these exercise regimens on physical performance. The secondary purpose was to evaluate NT fitness training programs for evidence that they may provide beneficial options to help airmen improve their fitness scores. A search of the literature for 1980-2010 was performed using the Franzello Aeromedical Library, Public Medicine, and Air Force Institute of Technology search engines. There were 50 articles located and the authors selected 29 articles that specifically addressed the primary and secondary purposes of this literature review. This review indicates that an NT training approach is warranted in the general Air Force population. Heavy leg strength training and agility training show promise in enhancing aerobic fitness and improving fitness scores, particularly among members who have difficulty passing a physical fitness test. Most of the nontraditional forms of physical training are not supported in the scientific literature, with the exception of heavy leg strength training and agility training. However, even these NT forms of training require further investigation.


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