January 2024 - Clardoon Health

Posted on: January 29, 2024December 3, 2023

Discover the Joy of Strength Training: A Guide Tailored for You

Do you ever feel like your fitness routine is missing something? Perhaps you’re one of the many who enjoy walks but haven’t delved into the world of strength training. A recent study uncovered a surprising truth — older adults are often unaware of the strength training aspect of official physical activity guidelines. The question emerges: How can we make strength training not only beneficial but also enjoyable, especially for those who are new to it?

In a 2010 study, researchers offered a fresh perspective: the simplicity of strength training. While fitness professionals may revel in the details of exercise intricacies, it can be intimidating for those not immersed in the gym culture.

Simplifying the Strength Journey for You

You might be intrigued by the idea of strength training but overwhelmed by the complexity often associated with it. Here’s the good news: You don’t need an intricate plan. Two straightforward training sessions a week covering essential movements and muscle groups are the foundation. The best part? You have the flexibility to choose equipment that feels comfortable, whether it’s machines, dumbbells, resistance bands, or even just your body weight.

The secret lies in the effort you put in. You don’t need to worry about complicated percentages of your one-rep max. The key is to push yourself to the point of muscular fatigue during at least one set of each exercise. Forget the technicalities — focus on that internal sensation of your muscles getting a good workout.

Why Does Simplicity Matter for You?

Boosting Your Confidence: Starting with a simpler training program takes away the stress of figuring out complex routines. This allows you to channel your mental energy into what truly matters—giving your best effort. As you witness results, your confidence in your ability to follow through grows, making you more likely to stick with the program.
More Than Just Training: The beauty of simplicity in training is that it leaves you with mental energy to spare. You can use this reserve to focus on other aspects of your health, like nutrition and lifestyle adjustments. As you achieve success in your fitness routine, you’ll find yourself with the mental capacity to explore new ways to enhance your overall well-being.

Embarking on a strength-training journey doesn’t have to be daunting. It can be simple, enjoyable, and immensely rewarding. The goal is not perfection but progress, and the joy of feeling stronger with each session. Let’s redefine strength training together, making it accessible, effective, and, most importantly, tailored just for you.

References:

http://dx.doi.org/10.3390/ijerph191610002

http://dx.doi.org/10.1249/JSR.0b013e3181e7da73

Posted on: January 22, 2024December 3, 2023

Unlocking the Mystery of Obesity: The Protein Leverage Hypothesis

The puzzle of obesity is one that humanity has grappled with for centuries. How did we, with all our cognitive prowess, succumb to the temptations of modern diets? A groundbreaking study exploring the protein leverage hypothesis sheds light on an ancient biological mechanism that might just hold the key to understanding our collective struggle with weight.

What is Protein Leverage?

At its core, protein leverage suggests that humans, much like other species, have a built-in appetite for protein. This craving for protein guides our overall food consumption. Astonishingly, we continue eating until our protein needs are met, often consuming more calories than necessary to maintain a healthy weight.

However, it’s not merely about the quantity of protein; it’s about the ratio of protein to other macronutrients. This intricate dance of macronutrients influences our appetite in unexpected ways.

Protein Dilution: The Culprit in the Obesity Epidemic?

Even a slight “dilution” of protein in our diets, a decrease in the percentage of calories from protein coupled with an increase in calories from carbs and fat, can trigger a significant increase in overall food intake. This protein leverage mechanism explains, to a large extent, the surge in obesity rates.

Picture it as a lever—protein exerts leverage over our appetite, compelling us to consume more than required. And where do we find these highly diluted protein meals? Enter highly processed foods, particularly those high in fat and low in protein. The energy-dense nature of fat makes overconsumption all too easy.

The Feedback Loop of Weight Gain

As we gain weight, a feedback loop fueled by protein leverage is set in motion. A larger body demands more protein, leading us to consume more food in the quest for this essential nutrient. The result? An endless cycle of weight gain.

Yet, protein leverage isn’t a linear game. It’s most potent when calories from protein hover between 10 to 15 percent. A small dilution of protein within this range can significantly impact our appetite. However, when protein is excessively diluted and protein calories drop to around 5 percent, our bodies seem to hit the protein leverage “off” switch, curbing hunger.

Navigating the Protein Leverage Landscape

Not All Dilution is Equal: Interestingly, not all protein dilution is detrimental. A plant-based diet, naturally lower in protein, doesn’t trigger an increase in calorie consumption, thanks to the presence of fibre and water.
The Unknowns: While the protein leverage hypothesis provides a fascinating perspective on obesity, it’s essential to acknowledge the vast unknowns. Protein requirements vary significantly among individuals, influenced by factors such as age, weight, health, physical activity, and body composition.

While the protein leverage hypothesis contributes valuable insights into the obesity puzzle, it’s crucial to recognise the complexity of the issue. Obesity is a multifaceted problem with diverse contributing factors. Understanding protein leverage opens a door to comprehension, but the journey to solving the obesity mystery involves exploring a myriad of interconnected pathways. As we delve deeper into the intricate dance of macronutrients, we move one step closer to unravelling the secrets of our collective battle with weight.

References:

http://dx.doi.org/10.1073/pnas.0912198107

http://dx.doi.org/10.1098/rstb.2022.0212

http://dx.doi.org/10.1093/ajcn/nqaa044

http://dx.doi.org/10.1002/oby.22531

http://dx.doi.org/10.3390/nu11112661

Posted on: January 15, 2024December 3, 2023

Late Middle Age Fitness Dilemma: Is ‘Eat Less, Move More’ the Answer?

Imagine you’re an older adult who has been wrestling with weight issues for years, perhaps even decades. Now in your 50s or 60s, nearing retirement, you’re facing a critical juncture where, with each passing year, you’re witnessing the unwelcome transformation of muscle into fat. This increase in body fat raises the stakes for conditions like high blood pressure, cardiovascular diseases, and type 2 diabetes.

So, what’s the best strategy to reverse this trend? Over the years, you’ve heard three seemingly conflicting narratives on how to shed those extra pounds. The first preaches the mantra “eat less, move more,” emphasising the dual importance of calorie restriction and aerobic exercise. The second focuses on the kitchen, claiming that the path to a leaner body primarily involves strict dieting and a high-protein intake. The third story promotes “lifting weights to lose weight,” arguing that intense resistance training can rev up your metabolism and sculpt your physique.

In this journey towards optimal body composition in your late middle age, which of these stories holds the key?

A recent research review provides some clarity.

How the Study Worked

This review draws insights from 66 studies involving nearly 5,000 individuals aged between 55 and 70, all with a BMI ranging from 25 to 40. The interventions in these studies varied, lasting around 12 weeks on average, and were categorised into three groups: diet, exercise, and a combination of both.

What the Study Revealed

Body-Fat Percentage Results:

The most effective strategy? Calorie restriction with high protein plus any form of exercise, which reduced body-fat percentage by about four points on average.

Fat Mass Results:

For total fat loss, calorie restriction plus high protein led the way, cutting an average of 5.86 kg (13 pounds). Interestingly, calorie restriction plus resistance training achieved similar results.

Lean Body Mass (LBM):

The surprise here was that combined resistance and aerobic training resulted in the most significant gains in LBM, followed by aerobic training alone. Calorie restriction, on its own, led to small reductions in lean mass.

All Outcomes – The Overall Winner:

For overall improvements in body composition, the winning combination was calorie restriction plus resistance training.

Key Takeaways

Clearly, the magic lies in the combination of diet and exercise. Let’s revisit the three stories:

“Eat less, move more”: Calorie restriction paired with any exercise proved most effective for reducing body-fat percentage, especially with a high-protein diet.
“Abs are made in the kitchen”: Calorie restriction plus high protein excelled in pure fat loss and reducing body-fat percentage, waist circumference, and BMI. However, cutting calories without exercise resulted in a small muscle loss.
“Lift weights to lose weight”: As a standalone for fat loss, resistance training was modestly effective for older adults. But, when combined with a reduced-calorie diet, it emerged as a winner, showing excellent outcomes in fat mass reduction, body-fat percentage, BMI, and waist circumference.

In your journey to a healthier you, the evidence points towards a holistic approach—a balanced mix of dietary changes and exercise, with a special nod to the combination of calorie restriction and resistance training. It’s not just about losing fat; it’s about optimising your body composition for a healthier, more resilient future.

References:

http://dx.doi.org/10.1016/j.advnut.2023.04.001

psychiatrist.com/jcp/mean-difference-standardized-mean-difference-smd-and-their-use-in-meta-analysis

http://dx.doi.org/10.1111/obr.13428

Posted on: January 8, 2024December 3, 2023

Interested in Holistic Fitness? Here are Insights from 4 Key Studies

When it comes to strength training, we’ve delved into numerous aspects: from tailoring programs for seniors to debating the merits of lifting lighter weights. In this edition, we’re shifting focus to bring you insights from recent studies that individually might not stand out but collectively offer valuable guidance for your fitness journey.

Study #1: Your Personal Training Outcomes

A thorough analysis from McMaster University reveals a universal truth: every training program, no matter its specifics, achieves two common outcomes—increased muscle strength and size for you. While variables like loads, sets, and frequency matter, the key takeaway is finding your minimum effective dose. Tailor your workouts to align with your interests for sustained engagement and results.

Study #2: Your Lifting Speed Matters

Remember the slow-lifting craze? A recent meta-analysis on lifting speeds underscores the importance of your preferred tempo. Regardless of your age or gender, faster lifting consistently leads to superior strength gains for you. Choose your preferred lifting tempo within reason, and focus on other critical variables that drive your progress.

Study #3: Your Brain Power Linked to Leg Strength

As we age, physical and cognitive declines often go hand in hand. A study examining older adults found a strong correlation between leg strength and cognitive function. Surprisingly, muscle mass isn’t directly linked to cognitive performance, emphasising the unique benefits of focusing on your strength, especially as you age.

Study #4: Lifting for Your Academic Excellence

The most unexpected finding comes from research suggesting that resistance training in children and adolescents improves cognitive function, academic performance, and task focus. While the exact mechanisms aren’t fully understood, it’s proposed that the discipline and persistence cultivated in the gym might translate into improved self-regulation in academic settings.

In the dynamic world of resistance training, these studies offer practical insights. Tailor your approach to individual preferences, embrace the power of diverse training speeds, recognise the importance of strength in cognitive health, and consider the unexpected benefits of lifting for academic success. Remember, strengthening the body goes hand in hand with fortifying the mind, offering a holistic approach to well-being and performance.

References:

http://dx.doi.org/10.1136/bjsports-2023-106807

http://dx.doi.org/10.1519/JSC.0000000000004490

https://onlinelibrary.wiley.com/doi/10.1002/lim2.90

http://dx.doi.org/10.1007/s40279-023-01881-6

Posted on: January 1, 2024December 3, 2023

4 Key Steps to Transforming Stress Into A Superpower

As we embark on a new year, it’s natural to reflect on aspects of our lives that we’d like to improve. One common theme is the desire to manage stress more effectively. Ever wondered why some people seem to thrive under stress while others crumble? It turns out, it’s all about mindset. Your perception of stress can significantly impact how it affects your performance, health, and overall well-being. Stanford University researchers, led by Dr. Alia Crum, delved into the intriguing question of whether someone with a “stress is debilitating” mindset could transform into someone who sees stress as a positive force. The answer, as it turns out, lies in the power of metacognition—how we think about thinking.

Dr. Crum and her team conducted a series of experiments to explore the malleability of stress mindsets. They introduced participants to a metacognitive process designed to reframe their view of stress. The process involved four key steps.

1. Understanding Your Stress Mindset:

Let’s begin by exploring how your mindset about stress has shaped your experiences. Take a moment to reflect on occasions when stress has played a positive or negative role in your life. Have you ever embraced a challenging task, or perhaps avoided something important due to stress?

2. Noticing and Naming Your Stress:

Now, let’s identify a recurring stressor in your life. Focus on observation rather than immediate problem-solving. Describe the emotional, physical, and behavioural aspects of your stress response.

3. Welcoming Your Stress:

Recognise that stress often stems from a deep concern or investment in a particular aspect of your life. Identifying the source of stress allows you to reframe it as a sign of caring or importance. You can complete this sentence as an exercise: “I am stressed about this because I care about…”

You can also try “The Five Whys” which is a powerful tool for dissecting stressors. Start by asking “why” in response to your initial stressor and continue this process at least five times, each time probing deeper into the core issues. This method helps reveal the true origins of stress, enabling targeted and effective coping strategies.

4. Turning Your Stress into a Superpower:

The final step involves transforming stress into a source of growth. Explore how stress could benefit you in a given situation. What opportunities does it provide? What changes can you make to leverage stress for a more enriching experience? Remember, this is about empowering yourself to navigate stress and harness it for personal growth.

In essence, by embracing a metacognitive approach, you can shift your stress mindset from “debilitating” to “enhancing.” This shift not only leads to measurable improvements in physical health and interpersonal skills, as found in the Stanford University study but also empowers you to navigate stress as a catalyst for personal growth. As you guide yourself through this transformative process, remember: stress can be your superpower, propelling you towards a more resilient and fulfilling life. So, as we step into the new year, consider making this shift in mindset a cornerstone of your resolutions, unlocking the potential for a year marked by personal development and well-being.

References:

https://psycnet.apa.org/fulltext/2023-72899-001.html