A friend of mine sent me an email this morning with some simple concerns of his overall fitness goals. He is following the metabolic diet which is like the zone/paleo regime only very cyclic and changing from day to day, but was not crossfit training. This is all besides the point. He was taking a popular fat-burning supplement that was said to strip body fat at an alarming rate, yet he was not experiencing that result.
I looked into the studies coordinating with this wonder drug, and they all quoted an enhanced level of lipolysis (fat breakdown) from supplementation of this compound. So what gives? If more fat is being broken down, shouldn't my friend being losing more body fat. NOT EXACTLY!
In our bodies fat is stored in the form of adipose tissue which is a clustering of triglycerides. Now a triglyceride is a glycerol molecule linked to three fatty acids via ester bonds (o-c=o). During lipolysis lipases coming in and cleave the ester linkage resulting in free fatty acids (FFA). Unfortunately this is only half of the picture, as the FFA's must be utilized by B-oxidation in order to be turned into ATP energy. If there is no demand for the utilization of FFA's for energy then guess what, the FFA's aren't used and eventually return back into triglycerides.
The take home message here is that you need both halves of the fat-burning equation in order to drop body fat. Unfortunately, supplements can increase lipolysis be cannot increase the rate of B-oxidation. A great way to increase B-oxidation or fat utilization, would be to increase your oxygen intake which is a result of greater mitochondrial density, which is a result of a training adaptation. And guess what, you can do all this with the CROSSFIT training regime.
So please, save that 50 dollars a month you would have spent on the latest fat-loss supplement and spend that money on quality foods to fuel your quality crossfit training.
Hildie
BTW: I commend those who has taken the time and effort to call me and ask questions. It shows me that you care about yourself and your training and that you trust me in my diagnosis.
Again you can reach me 24 hours a day at 915-694-7132 or on this blog.
Friday, December 26, 2008
Monday, December 22, 2008
Solving the complexity of the zone
Its time to be honest with ourselves! I can see it in everyone's eyes, we someone starts talking about the zone, they turn off and maybe regret talking about it because they think the zone diet is not worth all the effort. Its a valid point, going for eating random foods to measuring and weighing every morsel can seem like a daunting task and can be overwhelming. Trust me I completely understand this. As much as I am a highly disciplined individual, I sometimes question the functionality of measuring my food all the time.
One thing that we can not dispute is the quality of the foods on the zone/paleo diet: Veggies, fruits, meats and cheeses, nuts and seeds, with limited starch. All you have to do is stay away from gluten as in wheat (pasta, rice, bread, etc) and eat your fats and life is good!
Now how do we get around this idea of portioning. Obviously we want our meals to be very balanced but can we do this without a weigh scale and measuring cups? Absolutely!
If you are interested in start the zone/paleo regime, and you certainly should be if you are interested in results, I would like you to think of your plate upon which you serve you meals as a series of quadrants. One quadrant from fruit, one from veggies, one for fat, and one for your protein. They have tupperwares that do this for you can this is what stimulated my thinking.
For example, I am having a 4 block meal, no need to measure, I have 1 apple sliced, a scoop of broccoli, a chicken breast, and some peanut butter to go with my apple. Some scoops will be bigger than others, you won't always have EXACTLY the same rations. BIG DEAL! Our bodies are extremely effective at balancing water levels, hormones, ion concentrations, and metabolism.
Basically if you follow this quadrant idea in the zone/paleo diet you can expect yourself to burn body fat and increase lean muscle. "It seems too good to be true if im not exactly dailing in every calorie." Once again we want to work smarter not harder, your body will take care of the minute variance in the portions and your results will still come pouring in, as long as you keep feeding on zone/paleo foods.
I will have more information on this quadrant idea but for now give it a try. Rememeber a veggie, a fruit, a protein, and a fat with every meal. My mission with this is to stimulate awareness of the value of the zone/paleo diet and get as many people into this diet as possible. I firmly believe that this diet is the catalyst that accompanied this CROSSFIT training will bring you through the gates of fabulous results.
If you find any of my thoughts or ideas contradictory, misleading, or confusing please comment here on the blog or call me at 915-694-7132 I would love to hear from you
Hildie
One thing that we can not dispute is the quality of the foods on the zone/paleo diet: Veggies, fruits, meats and cheeses, nuts and seeds, with limited starch. All you have to do is stay away from gluten as in wheat (pasta, rice, bread, etc) and eat your fats and life is good!
Now how do we get around this idea of portioning. Obviously we want our meals to be very balanced but can we do this without a weigh scale and measuring cups? Absolutely!
If you are interested in start the zone/paleo regime, and you certainly should be if you are interested in results, I would like you to think of your plate upon which you serve you meals as a series of quadrants. One quadrant from fruit, one from veggies, one for fat, and one for your protein. They have tupperwares that do this for you can this is what stimulated my thinking.
For example, I am having a 4 block meal, no need to measure, I have 1 apple sliced, a scoop of broccoli, a chicken breast, and some peanut butter to go with my apple. Some scoops will be bigger than others, you won't always have EXACTLY the same rations. BIG DEAL! Our bodies are extremely effective at balancing water levels, hormones, ion concentrations, and metabolism.
Basically if you follow this quadrant idea in the zone/paleo diet you can expect yourself to burn body fat and increase lean muscle. "It seems too good to be true if im not exactly dailing in every calorie." Once again we want to work smarter not harder, your body will take care of the minute variance in the portions and your results will still come pouring in, as long as you keep feeding on zone/paleo foods.
I will have more information on this quadrant idea but for now give it a try. Rememeber a veggie, a fruit, a protein, and a fat with every meal. My mission with this is to stimulate awareness of the value of the zone/paleo diet and get as many people into this diet as possible. I firmly believe that this diet is the catalyst that accompanied this CROSSFIT training will bring you through the gates of fabulous results.
If you find any of my thoughts or ideas contradictory, misleading, or confusing please comment here on the blog or call me at 915-694-7132 I would love to hear from you
Hildie
Sunday, December 21, 2008
Can Exercise Help Women Produce Milk?
DISCLAIMER: This information is proprietary to Zacariah Hildenbrand, a student of science, NOT OF MEDICINE. REACT ACCORDINGLY.
Yesterday I was asked this very question from a friend of mine. I thought it was a neat little question, and one that required a little research in order to find a viable answer.
To start, woman produce milk late into their pregnancy to obviously nurse their young. Milk production or lactation is stimulated by the hormone prolactin (pro=for lactin=milk) which is then stimulated by PRH or prolactin releasing hormone. Like GH (growth hormone) prolactin is released from the hypothallamus and can be stimulated or inhibited in a number of ways.
Back to exercise. It seems the very breadth upon which we cite the crossfit regime is built upon short and intense workouts that trigger a cascade of anabolic signals which result in increased pulmonary capacity, vasodiliation, mitochondrial density and muscle cross-section, while subsequently decreasing body fat. The question is how does this relate to milk production. One thing we know is that doing a 4 minute FRAN will have your growth hormone and testosterone levels sky rocketing. Now GH has an inhibitory effect on estrogen, which is a major hormone in female development, and GH would seem to stimulate PIH (prolactin-inhibiting hormone) (very creative names), which in turn would result in no milk production.
SO WHAT GIVES? it seems like crossfit would if anything inhibit milk production because of all the anabolic hormones.
Remember our bodies are extremely efficient in regulating all of our hormones to basal levels (homeostasis) so that things don't get out of whack. For instance when Bodybuilders take steroids they are telling their bodies that it does not need to make any more natural testosterone and GH because these are coming from an exogenous source. When the meathead stops the juice, there is not testosterone production but instead their is tons of estrogen production and they end up with man boobs or gynoclamastia.
So I'm still stumped as to the increased in milk production. We know your GH are higher than prior to crossfit because you have become far more tonned and leaner so how can you be producing more milk, a situation that is generally associated with a developmental period in which estrogen levels are high and GH levels are low.
Perhaps there is a greater issue at hand. Unfortunately the inappropriate production of milk in active women, also known as hyperprolactinemia, may be a sign of a adenhypophyseal tumor. I really don't mean to frighten anyone but this is a very serious issue and requires the consultation of a medical professional.
Hildie
Yesterday I was asked this very question from a friend of mine. I thought it was a neat little question, and one that required a little research in order to find a viable answer.
To start, woman produce milk late into their pregnancy to obviously nurse their young. Milk production or lactation is stimulated by the hormone prolactin (pro=for lactin=milk) which is then stimulated by PRH or prolactin releasing hormone. Like GH (growth hormone) prolactin is released from the hypothallamus and can be stimulated or inhibited in a number of ways.
Back to exercise. It seems the very breadth upon which we cite the crossfit regime is built upon short and intense workouts that trigger a cascade of anabolic signals which result in increased pulmonary capacity, vasodiliation, mitochondrial density and muscle cross-section, while subsequently decreasing body fat. The question is how does this relate to milk production. One thing we know is that doing a 4 minute FRAN will have your growth hormone and testosterone levels sky rocketing. Now GH has an inhibitory effect on estrogen, which is a major hormone in female development, and GH would seem to stimulate PIH (prolactin-inhibiting hormone) (very creative names), which in turn would result in no milk production.
SO WHAT GIVES? it seems like crossfit would if anything inhibit milk production because of all the anabolic hormones.
Remember our bodies are extremely efficient in regulating all of our hormones to basal levels (homeostasis) so that things don't get out of whack. For instance when Bodybuilders take steroids they are telling their bodies that it does not need to make any more natural testosterone and GH because these are coming from an exogenous source. When the meathead stops the juice, there is not testosterone production but instead their is tons of estrogen production and they end up with man boobs or gynoclamastia.
So I'm still stumped as to the increased in milk production. We know your GH are higher than prior to crossfit because you have become far more tonned and leaner so how can you be producing more milk, a situation that is generally associated with a developmental period in which estrogen levels are high and GH levels are low.
Perhaps there is a greater issue at hand. Unfortunately the inappropriate production of milk in active women, also known as hyperprolactinemia, may be a sign of a adenhypophyseal tumor. I really don't mean to frighten anyone but this is a very serious issue and requires the consultation of a medical professional.
Hildie
Thursday, December 18, 2008
Questions addressed
Recently I have received a couple questions regarding the zone/paleo diet, and I wanted to address one of them here today. I was asked, "Why does eating large amount of veggies give me such horrible gas?"
The reason it is recommended to eat a large variety and quantity of veggies on the zone/paleo diet is because: 1) they are loaded with vitamins, minerals and phytonutrients
2) They are loaded with fiber and help keep us regular
3) They act as filler in a since (very low calorie density)
4) Fiber helps regulate blood glucose and resultantly, blood insulin levels
So this brings us back to our question, whats with the gas? Well its because of the fiber.
Fiber, termed cellulose, is rare form of carbohydrate in which the molecules that make up cellulose are arranged in such a way that we as humans can not break them down. For instance, Dextrose is whats called a dissaccaride which means its the product of two glucose molecules linked together. Now we can break dextrose down all day long, as is evidence by the spike in blood glucose we get after eating a candy bar. The reason we are able to do this is because we have enzymes in our bodies (mainly our mouthes) called amylases that can break down the ALPHA blond between the two glucose molecules in dextrose thus releasing them for available use.
On the other hand, cellulose is arranged such that two molecules are arranged in a BETA bond. They linkage can not be cleaved by amylase, but requires the enzyme cellulase. We as humans do not have very high levels of cellulase which is why being a strict vegiatarian is a terrible idea and causes a great deal of intestinal stress.
So what does this all mean? When we eat broccoli for instance, our bodies can not break it down very well and thus is passes right through us. This is how fiber works. Unfortunately while beings moderately broken down in the stomach, cellulose emitted methane gas which can lead to bloating and the eventual passing of gas.
So will I even become better at breaking down the cellulose in fruits and veggies and will I even stop producing gas? The real answer is no. Cows break down grass because in their rumen they have bacteria that secrate cellulase to help break down the cellulose. We do not have this luxury and nor do we want this. Cellulose is an excellent way to help us keep regular which is extremely important in maintain digestive health. By eating more cellulose our bodies may begin to move it through the digestive tract quicker which may result in more pooping by less gas. I have been eating broccoli for a long time and I still get gassy at times but I can directly correlate my athletic performance and digestive regularity to my consistent intake of cellulose.
The next question was about fat utilization and toxin release. I address this in my next post.
Cheers
The reason it is recommended to eat a large variety and quantity of veggies on the zone/paleo diet is because: 1) they are loaded with vitamins, minerals and phytonutrients
2) They are loaded with fiber and help keep us regular
3) They act as filler in a since (very low calorie density)
4) Fiber helps regulate blood glucose and resultantly, blood insulin levels
So this brings us back to our question, whats with the gas? Well its because of the fiber.
Fiber, termed cellulose, is rare form of carbohydrate in which the molecules that make up cellulose are arranged in such a way that we as humans can not break them down. For instance, Dextrose is whats called a dissaccaride which means its the product of two glucose molecules linked together. Now we can break dextrose down all day long, as is evidence by the spike in blood glucose we get after eating a candy bar. The reason we are able to do this is because we have enzymes in our bodies (mainly our mouthes) called amylases that can break down the ALPHA blond between the two glucose molecules in dextrose thus releasing them for available use.
On the other hand, cellulose is arranged such that two molecules are arranged in a BETA bond. They linkage can not be cleaved by amylase, but requires the enzyme cellulase. We as humans do not have very high levels of cellulase which is why being a strict vegiatarian is a terrible idea and causes a great deal of intestinal stress.
So what does this all mean? When we eat broccoli for instance, our bodies can not break it down very well and thus is passes right through us. This is how fiber works. Unfortunately while beings moderately broken down in the stomach, cellulose emitted methane gas which can lead to bloating and the eventual passing of gas.
So will I even become better at breaking down the cellulose in fruits and veggies and will I even stop producing gas? The real answer is no. Cows break down grass because in their rumen they have bacteria that secrate cellulase to help break down the cellulose. We do not have this luxury and nor do we want this. Cellulose is an excellent way to help us keep regular which is extremely important in maintain digestive health. By eating more cellulose our bodies may begin to move it through the digestive tract quicker which may result in more pooping by less gas. I have been eating broccoli for a long time and I still get gassy at times but I can directly correlate my athletic performance and digestive regularity to my consistent intake of cellulose.
The next question was about fat utilization and toxin release. I address this in my next post.
Cheers
Tuesday, December 16, 2008
The farming workout, take 2
Today was another excellent WOD which included the interaction with my pals Bucy and David. The WOD was not timed but it likely lasted only 12 minutes or so.
We divided ourselves into 3 stations: farmers walk (32kg), tire hits (25 ib sledge), and tire flips (~50 ib tire).
We each started at a station with the 100 m farmers walk being the rate determining step. When one of us finished the walk we switched stations. We did took three turns at each station for a total of 9 completed stations.
This workout targeted mainly the back, the forearms, and the muscles of the shoulder girdle. It was fun yet painful.
We divided ourselves into 3 stations: farmers walk (32kg), tire hits (25 ib sledge), and tire flips (~50 ib tire).
We each started at a station with the 100 m farmers walk being the rate determining step. When one of us finished the walk we switched stations. We did took three turns at each station for a total of 9 completed stations.
This workout targeted mainly the back, the forearms, and the muscles of the shoulder girdle. It was fun yet painful.
Sunday, December 14, 2008
Sunday WOD
Today's workout was a wonderful mix of moderately-heavy Olympic lifts and some intense met-con training.
3 rounds:
5 reps 275 ib deadlift
5 reps burpees
5 reps 115 ib thruster
5 reps pullups
5 reps 115 ib clean and jerk
All executed with a 25 ib vest on
The man-handling lasted 11:38 and was very painful. Originally I had 5 rounds planned but the weight got to me, and going another 2 rounds i would most luckily compromise my form. Also I am trying to keep this workouts under the 14 minute range, so 3 rounds seemed to work out perfectly.
I am keeping the diet plan the same as usual but I've been giving it a lot of thinking as to how I can optimize it even further.
I plan on lifting tomorrow if my body allows it. I think that this an important thing to keep in mind. We must listen to our bodies, and when we feel our best we should hit the weights hard.
Hildie
3 rounds:
5 reps 275 ib deadlift
5 reps burpees
5 reps 115 ib thruster
5 reps pullups
5 reps 115 ib clean and jerk
All executed with a 25 ib vest on
The man-handling lasted 11:38 and was very painful. Originally I had 5 rounds planned but the weight got to me, and going another 2 rounds i would most luckily compromise my form. Also I am trying to keep this workouts under the 14 minute range, so 3 rounds seemed to work out perfectly.
I am keeping the diet plan the same as usual but I've been giving it a lot of thinking as to how I can optimize it even further.
I plan on lifting tomorrow if my body allows it. I think that this an important thing to keep in mind. We must listen to our bodies, and when we feel our best we should hit the weights hard.
Hildie
Saturday, December 13, 2008
OUT OF TOWN AT NCMI
Today is the final day of the NCMI conference and I am thrilled to be heading home later this evening. It was a great experience as I met a lot of new people (possible collaborators), and learned a bunch about the new software options available for my research. I also got to present my work on the yeast V-ATPase and I believe it was well-received.
Back to training. Over the past couple weeks I have noticed a little strength in my workouts and I thought I was in the right direction in terms of putting on quality mass. Unfortunately the food at this conference has made following the zone/paleo regime almost impossible. I have adjusted and instead of getting my blocks from just anywhere (like the pizza and shit they have offered) I have stuck to zone/paleo foods while sacficing the number of zone blocks. In other words I am still zone/paleo eating but instead of 20 blocks 5x fats I have been lurking the 14 blocks 3x the fats range.
This isn't a total disaster but I will be extremely happy to get home and get back on the plan. However, this adjustment has got me thinking. Much like the METABOLIC DIET in which the nutrient rations are cycled on a day-to-day or week-to-week basis, maybe it would be a good idea to play around with my protein blocks in order to optimize protein synthesis.
Here's what I've been thinking. Stick to the x5 fats, but alter the carb and protein blocks to harvest the rewards of protein sensitivity. So maybe throughout the week I would have 30 blocks of CHO, and 10 blocks of protein (note the add up to 40) with 5x fats. This would help raise glycogen levels and further fuel the intense workouts. Now on the weekend (friday through sunday) I would flip the switch and change my diet to 10 blocks of CHO, 30 blocks of protein, and 5x fats. I am hypothesizing that by having the protein levels low during the week and during the training I would increase protein sensitivity. Now on the weekend when I am resting I will flip the metabolic switch (cut the carbs and up the pro) and hopefully drive an enhanced mechanism of protein synthesis.
This may seem counterintuitive to some but I think this may be crazy enough to work. Remember the zone/paleo regime is an amazing way to fuel your body. By my hyperactive curiosity can't help but wonder if there isn't a way to further optimize this.
Please give me your feedback so maybe I can further consider some of the parameters before I impliment this regime.
I consider myself somewhat of a scientific consultant to CFEP and if there is any way I can serve the people better I will.
Cheers!
Back to training. Over the past couple weeks I have noticed a little strength in my workouts and I thought I was in the right direction in terms of putting on quality mass. Unfortunately the food at this conference has made following the zone/paleo regime almost impossible. I have adjusted and instead of getting my blocks from just anywhere (like the pizza and shit they have offered) I have stuck to zone/paleo foods while sacficing the number of zone blocks. In other words I am still zone/paleo eating but instead of 20 blocks 5x fats I have been lurking the 14 blocks 3x the fats range.
This isn't a total disaster but I will be extremely happy to get home and get back on the plan. However, this adjustment has got me thinking. Much like the METABOLIC DIET in which the nutrient rations are cycled on a day-to-day or week-to-week basis, maybe it would be a good idea to play around with my protein blocks in order to optimize protein synthesis.
Here's what I've been thinking. Stick to the x5 fats, but alter the carb and protein blocks to harvest the rewards of protein sensitivity. So maybe throughout the week I would have 30 blocks of CHO, and 10 blocks of protein (note the add up to 40) with 5x fats. This would help raise glycogen levels and further fuel the intense workouts. Now on the weekend (friday through sunday) I would flip the switch and change my diet to 10 blocks of CHO, 30 blocks of protein, and 5x fats. I am hypothesizing that by having the protein levels low during the week and during the training I would increase protein sensitivity. Now on the weekend when I am resting I will flip the metabolic switch (cut the carbs and up the pro) and hopefully drive an enhanced mechanism of protein synthesis.
This may seem counterintuitive to some but I think this may be crazy enough to work. Remember the zone/paleo regime is an amazing way to fuel your body. By my hyperactive curiosity can't help but wonder if there isn't a way to further optimize this.
Please give me your feedback so maybe I can further consider some of the parameters before I impliment this regime.
I consider myself somewhat of a scientific consultant to CFEP and if there is any way I can serve the people better I will.
Cheers!
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