For Optimum Performance and Conditioning Fuel Your Muscles with…Fat!

Continuing with Part 1:  Much like stoking a furnace with coals in order to burn body fat efficiently, a constant and steady supply of muscle glycogen must be available at all times.  So how do we access and convert stored body fat into the primary fuel source for muscular contractions?  It all starts with diet.  As indicated in the American Dietetic Association, eating disproportionately high amounts of carbohydrate rich foods (at any one meal) can trigger an excessive release of insulin.  This in turn leads to increased fat synthesis and storage even without an over consumption of calories and despite physical activity.

Interestingly enough, a number of diets including The Complete Scarsdale Diet, The I Love the New York Diet and the Zone have all purported that dietary nutrient ratios should consist of 40% carbohydrate, 30% fat and the remaining 30% derived from protein to achieve effective weight loss.  Although the 40/30/30 food ratio has gained a tremendous amount of recognition, especially in the athletic community it has had very limited success towards effective long-term weight management.  This may be due in part to the short-term adherence to the diet plan combines with a somewhat restricted food variety and a reduced calorie intake that may not support the energy demands of the brain and nervous system.

In summary it appears that carbohydrate intake is consequential in two separate ways:  1) If disproportionately high amounts of carbohydrates are eaten at any one meal and/or throughout the day, the breakdown of body fat may be greatly inhibited (regardless of a low calorie intake).  Consequently the availability and therefore the utilization of free fatty acids to the muscles may also be greatly reduced.  2) If carbohydrate intake is restricted at any one meal and/or throughout the day, not only will the brain and nervous system suffer but the body’s ability to burn fat may also be dramatically decreased therefore compromising strength, performance and conditioning.

In health and honor,
William Smith

 

PS-Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com or visit me at www.intrafitt.com

 

For Optimum Performance and Conditioning Fuel Your Muscles with…Fat!

Continuing with Part 1:  Much like stoking a furnace with coals in order to burn body fat efficiently, a constant and steady supply of muscle glycogen must be available at all times.  So how do we access and convert stored body fat into the primary fuel source for muscular contractions?  It all starts with diet.  As indicated in the American Dietetic Association, eating disproportionately high amounts of carbohydrate rich foods (at any one meal) can trigger an excessive release of insulin.  This in turn leads to increased fat synthesis and storage even without an over consumption of calories and despite physical activity.

Interestingly enough, a number of diets including The Complete Scarsdale Diet, The I Love the New York Diet and the Zone have all purported that dietary nutrient ratios should consist of 40% carbohydrate, 30% fat and the remaining 30% derived from protein to achieve effective weight loss.  Although the 40/30/30 food ratio has gained a tremendous amount of recognition, especially in the athletic community it has had very limited success towards effective long-term weight management.  This may be due in part to the short-term adherence to the diet plan combines with a somewhat restricted food variety and a reduced calorie intake that may not support the energy demands of the brain and nervous system.

In summary it appears that carbohydrate intake is consequential in two separate ways:  1) If disproportionately high amounts of carbohydrates are eaten at any one meal and/or throughout the day, the breakdown of body fat may be greatly inhibited (regardless of a low calorie intake).  Consequently the availability and therefore the utilization of free fatty acids to the muscles may also be greatly reduced.  2) If carbohydrate intake is restricted at any one meal and/or throughout the day, not only will the brain and nervous system suffer but the body’s ability to burn fat may also be dramatically decreased therefore compromising strength, performance and conditioning.

In health and honor,
William Smith (aka) Thunder of the American Gladiators)

 

PS-Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com or visit me at www.intrafitt.com

 

For Optimum Performance & Conditioning…Fuel Your Muscles With Fat!

Part 1 of Series:

Science has long since known that the potential energy contained in one gram of fat is equivalent to nine calories, whereas protein and carbohydrates yield only four calories of energy per gram.  Given this nutritional fact it has always seemed strange that the athletic community heavily emphasizes the use of carbohydrates as a primary fuel source in preparation for and during competition.

In order to achieve peak performance and conditioning, it is essential that an understanding of basic energy metabolism first be obtained.  To give you an example of the available energy stored within the human body (in the form of body fat), consider an individual who weighs 200 pounds and has approximately 20% body fat.  When calculated, this individual has about 40 pounds of stored body fat, with approximately 160 pounds of lean body mass.  Once oxidized, each pound of stored body fat yields approximately 3,500 calories of potential energy, equivalent to about the amount of energy expended by a 150 lb male walking at a speed of 2.5 mph for 13.25 hours.  To further calculate the approximate amount of total fat energy stored by the same individual, we would simply multiply 40 pounds of body fat by 3,500 Calories/lb.  This would then yield a grand total of 140,000 stored calories of energy equivalent to approximately the same amount of calories expended by a 150 lb male walking at a speed of 2.5 mph for 531 hours!

Since body fat provides nearly three times the amount of ATP (adenosine triphosphate, the energy source for muscular contraction) when compared to protein or carbohydrates, it would only make sense to promote and encourage the utilization of body fat as the primary fuel source for muscular contractions (instead of muscle glycogen and amino acids) especially during competition.

Although this seems to be a very simple thought process, achieving the objective is not quite as easy.  The reason being is that for every pound of fat burned in the muscles, a proportionate amount of glycogen (carbohydrate) is required to be burned as well.  In other words, “fat burns in the flame of carbohydrate!”

Watch for Part 2 of this Series…Fuel Your Muscles With Fat!

The INTRAFITT Program concepts and applications are 100% valid and applicable and have been accepted entirely by the Scientific Community currently exploring the dual science of “Diet and Exercise Neuroendocrinology” and “P.N.E.I” (Psycho-Neuro-Endocrino-Immunology) and are supported by a myriad of abstract studies and published excerpts.

In strength and honor,

Will Smith AKA Thunder of the American Gladiators

www.intrafitt.com

Total Conditioning…the Whole Package

Hey, that’s me in my Gladiator Days!  But, just a reminder…Regular strength training is an important part of every Total Conditioning Program. Unfortunately, some people (especially women) avoid strength training for fear of developing enlarged muscles and/or gaining weight. This thought process may certainly have its downfalls since “heavy” strength training promotes the release of the hormones epinephrine and HGH (human growth hormone) which help to accelerate lipolysis, fatty acid oxidation and muscle tissue synthesis. Furthermore, the inability for many people to improve their skills in activities such as tennis, golf, dance, football, baseball, hockey, bowling and other related sports may be directly associated with a lack of muscular strength and coordination resulting from the avoidance of regular strength training. This type of muscular weakness can usually be improved through regular adherence to a properly structured strength-training program.

Some additional benefits accompanied with regular strength training activities include:
Mental and physical vigor
Muscular endurance and strength
Bone strength and density
Connective, ligament and tendon tissue strength
Muscular hypertrophy
lean body mass
Intra-muscular fuel stores
Max VO2
Fatty Acid Oxidation
Neurological Responsiveness

(PS-Don’t Worry-you will not look like me)  However, if you do want to look like me in the picture…contact me at gladiator@intrafitt.com

Visit me any time at www.intrafitt.com

The INTRAFITT Individualized Nutrition and Exercise Program was developed and established in California in 1992 in an effort to educate individuals seeking optimal levels of health, fitness and performance on the effect that diet and exercise has on the major regulatory systems of the human body (Nervous System and the Endocrine System) and their consequential effects on the Re-Programming Aspects of the Human Body.

The INTRAFITT Program concepts and applications are 100% valid and applicable and have been accepted entirely by the Scientific Community currently exploring the dual science of “Diet and Exercise Neuroendocrinology” and “P.N.E.I” (Psycho-Neuro-Endocrino-Immunology) and are supported by a myriad of abstract studies and published excerpts such as the following taken from the text book entitled Principles OF Physiology / General Principles Of Endocrine Physiology.

In strength and honor,

Will Smith AKA Thunder of the American Gladiators

 

Principles of Endocrine Physiology…What is an Islet Cell?

The INTRAFITT Individualized Nutrition and Exercise Program was developed and established in California- 1992 in an effort to educate individuals seeking optimal levels of health, fitness and performance on the effect that diet and exercise has on the major regulatory systems of the human body (Nervous System and the Endocrine System) and their consequential effects on the Re-Programming Aspects of the Human Body.
The INTRAFITT Program concepts and applications are 100% valid and applicable and have been accepted entirely by the Scientific Community currently exploring the dual science of “Diet and Exercise Neuroendocrinology” and “P.N.E.I” (Psycho-Neuro-Endocrino-Immunology) and are supported by a myriad of abstract studies and published excerpts such as the following taken from the text book entitled Principles OF Physiology / General Principles Of Endocrine Physiology.

This text may be purchased at: http://www.amazon.com/Principles-Physiology-Robert-M-Berne/dp/0323008135

ORGANIZATION OF THE ISLET OF LANGERHANS

The “primary” pancreatic hormones, insulin and glucagon are two of the most powerful metabolic regulators concerning the metabolism of body fat, the maintenance of blood glucose levels and the production and maintenance of lean body proteins. As you will discover, the insulin/glucagon axis is perhaps the most important focus in the development of safe and effective weight management, health enhancement and performance nutrition programs.

The islet cells of the pancreas are composed of 60% beta cells (b-cells), the source of insulin and 25% alpha cells (acells), the source of glucagon. The remaining 15% of the islet cells secrete the peptides somatostatin, from the delta cells (d-cells) and pancreatic polypeptide from the F-cells. The strategic location of the islet cells reflect their functional role. Insulin, glucagon and the pancreatic enzymes are secreted in response to incoming nutrients from the diet as well as from gastrointestinal secretions, which ultimately reflect the concurrent nutritional status of an individual.

Additionally, the location of the islet cells force their secretions into the pancreatic vein, which integrates at the hepatic portal vein and empties into the liver (the central organ in nutrient traffic).

Insulin and glucagon coordinate the direction of incoming nutrients from the diet via the hepatic portal vein. Insulin and glucagon also control and direct the flow of endogenous substrate (once it has been broken down and released), such as stored body fat, glycogen and amino acids, derived from the protein structures of the body.

Since the liver is the first organ to come in contact with insulin and glucagon (once these hormones have been released by the islet cells), it is therefore exposed to higher concentrations of these hormones, then are the peripheral tissues (muscle tissue and adipose tissue). Consequently, the liver can very efficiently modulate the release of these two hormones to the peripheral tissues, therefore allowing for more or less of the hormones to circulate throughout the body.

NOTE: Due to the liver’s high exposure to insulin, it should be clear as to why fatty deposits can develop so efficiently within the liver thus contributing to the very prevalent condition know as Fatty Liver Disease.

Because Insulin and glucagon are secreted together and act reciprocally it is perhaps more beneficial to focus on the ratio of insulin and glucagon concentration in blood plasma, rather than the absolute concentration of each hormone respectively.

You can reach me with your questions at gladiator@intrafitt.com or visit us at www.intrafitt.com

Type II Diabetes and Emotional Stress…Part 2

Hi, I’m Will Smith AKA Thunder of the American Gladiators.

My interest in competing and winning championship titles began to wane as my interest in the scientific discipline of diet and exercise neuroendocrinology intensified. This particular scientific elective was initially the result of my younger brother’s diagnoses and longtime struggle with Type I Diabetes. My determination to research and develop a diet and exercise related curriculum that would improve my brother’s ability to play sports and live a normal life (while also enabling him to achieve optimal levels of health, fitness and performance, minimize the use of insulin and reduce his risk of developing further cardiovascular related diseases and complications) would eventually become my obsession and is known today as the INTRAFITT Individualized Nutrition and Exercise Program.

I refer often to the following article and I am sharing it with you in several parts.  This is Part 2.

Introduction

Type 2 diabetes mellitus is a serious and common metabolic disorder. The World Health Organization (WHO) has estimated the number of persons with diabetes worldwide at more than 220 million (WHO, 2009). These figures are expected to rise to 366 million by 2030 (Wild et al., 2004). Besides, diabetes mellitus is associated with a two- to four-fold increased risk of coronary heart disease and also an increased risk for microvascular diseases such as retinopathy, nephropathy, and neuropathy. Patients with type 2 diabetes also have a doubled risk level for co-morbid depression compared to healthy controls, hampering the quality of life of patients (Pouwer et al., 2003; Schram et al., 2009). Moreover, a considerable number of depressed patients suffer from high levels of diabetes-specific emotional stress (Pouwer et al., 2005; Kokoszka et al., 2009). Important factors contributing to the increasing prevalence of type 2 diabetes are obesity, physical inactivity, and an increase in the number of individuals older than 65 years (Wild et al., 2004).

Interestingly, stress has long been suspected as having important effects on the development of diabetes. More than 400 years ago, the famous English physician Thomas Willis (1621-1675) noted that diabetes often appeared among persons who had experienced significant life stresses, sadness, or long sorrow (Willis, 1675). One of the first systematic studies testing Willis’s hypothesis was described in 1935, by the American psychiatrist Dr. W. Menninger, who postulated the existence of psychogenic diabetes and described a “diabetic personality” (Menninger, 1935). Almost thirty years later, P.F. Slawson et al. described in the Journal of the American Medical Association that 80% of a group of 25 adult diabetes patients gave a history of antecedent stress mainly in terms of losses, 1-48 months prior to the onset of diabetes (Slawson et al., 1963). However, this study had several important limitations, including a very small sample size, a retrospective, uncontrolled design, and a high risk of selection bias. More recently, numerous studies have been performed, elucidating the role of emotional stress as a risk factor for the development of type 2 diabetes. The majority of these studies focus on depression. However, there is growing evidence that other forms of emotional stress contribute to the development of type 2 diabetes as well.

The aim of this review is to provide an overview of studies on the relationship between different forms of emotional stress and the risk of developing type 2 diabetes mellitus, involving depression, anxiety, life events or traumata, general emotional stress, work stress, and sleeping problems. The different pathways, limitations of these findings, and implications for future research will also be discussed.

Any questions or concerns on this article, please email me at gladiator@intrafitt.com.

Type II Diabetes and Emotional Stress

Hi, I’m Will Smith AKA Thunder of the American Gladiators.

My interest in competing and winning championship titles began to wane as my interest in the scientific discipline of diet and exercise neuroendocrinology intensified. This particular scientific elective was initially the result of my younger brother’s diagnoses and longtime struggle with Type I Diabetes. My determination to research and develop a diet and exercise related curriculum that would improve my brother’s ability to play sports and live a normal life (while also enabling him to achieve optimal levels of health, fitness and performance, minimize the use of insulin and reduce his risk of developing further cardiovascular related diseases and complications) would eventually become my obsession and is known today as the INTRAFITT Individualized Nutrition and Exercise Program.

I’ve written this article in several parts and today I am bringing you Part 1 of the Series.

Abstract: According to the World Health Organization, approximately 220 million people worldwide have type 2 diabetes mellitus. Patients with type 2 diabetes not only have a chronic disease to cope with, they are also at increased risk for coronary heart disease, peripheral vascular disease, retinopathy, nephropathy, and neuropathy.

The exact causes of type 2 diabetes are still not clear. Since the 17th century, it has been suggested that emotional stress plays a role in the etiology of type 2 diabetes mellitus. So far, review studies have mainly focused on depression as a risk factor for the development of type 2 diabetes mellitus. Yet, chronic emotional stress is an established risk factor for the development of depression.

The present review provides an overview of mainly prospective epidemiological studies that have investigated the associations between different forms of emotional stress and the development of type 2 diabetes mellitus. Results of longitudinal studies suggest that not only depression but also general emotional stress and anxiety, sleeping problems, anger, and hostility are associated with an increased risk for the development of type 2 diabetes. Conflicting results were found regarding childhood neglect, life events, and work stress. It is important to emphasize that publication-bias may have occurred, resulting from “fishing-expeditions,” where authors search their data for significant associations. Publication bias may also be caused by the tendency of reviewers and Editors to reject manuscripts with negative results for publication. It is therefore essential that research groups, who aim to conduct a new epidemiological cohort study, prospectively describe and publish the design of their study. Future research should focus on identifying mechanisms linking different forms of stress and incident type 2 diabetes.

Part 2 of this article to follow. Email me any time at gladiator@intrafitt.com

For your very own Individual Nutrition Plan click here NOW!

In good health,
Will AKA THUNDER of the American Gladiators

Hydration & Hunger…Is there a Link?

Often times, people will neglect to drink adequate amounts of water throughout the day, either because they are not thirsty or perhaps they simply do not care to drink water and may prefer to drink coffee, tea or colas instead.  Although drinking the latter beverages in moderate amounts may not introduce health problems, it should be noted that the body performs best when there are less chemicals, additives and preservatives (which are often times found in processed beverages) in the foods and beverages that nourish it.

New scientific evidence now suggests that thirst can be mistaken for hunger.  In the hypothalamus of the brain, there is a region referred to as the satiety center (the center of the brain that is triggered when blood sugar levels are within normal ranges) which when activated causes a feeling of fullness and satisfaction.  There is also a hypothalamic region referred to as the feeding drive, that when triggered causes hunger and a subsequent desire to eat.  Throughout the course of the day, physiological circumstances send vacillating stimuli to these sensory mechanisms in the brain causing us to feel either hungry or full.  There is now evidence that suggests a direct correlation between the thirst drives and the feeding drives in the brain.  Even in cases of mild to moderate dehydration, sugar cravings and food cravings have been observed.  In fact, recent speculation indicates that nearly 40% of the American population suffers daily from a false sense of hunger due to moderate levels of dehydration.  Other research has shown that even mild dehydration may slow the metabolic rate by as much as 3-5%.

Other metabolic aberrations linked to dehydration include:

• Increased back and joint pain in up to 80% of the people suffering from these symptoms
• Increased sugar cravings especially in the evening
• Daytime fatigue
• Decrease in motor skills, concentration and retention
• Increased risk of colon, breast and bladder cancer

Remember, the recommended water intake for normal sedentary individuals is a minimum of 96 ounces or three quarts per day.

It will behoove you to drink water…so don’t delay!

In health & honor,

Will Smith AKA Thunder of the American Gladiators

Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. http://www.intrafitt.com/programsproducts.aspx?category=180

Look forward to hearing from you!

Water and Human Performance

I promised you a little more information on the subject of Water and how it relates to Human Metabolism and Performance…so picking up from our last blog…I want to explain that during periods of highly strenuous exercise, the body can lose as much as four and one half pounds of fluid.  An endurance athlete may lose as much as 4% of his entire body weight to the loss of water primarily in the form of sweat.

When preparing to exercise, three factors should be strongly considered: 1) the temperature of the exercise environment.  2) the hydration level of the body prior to exercise.  And, 3) the relative humidity of the exercise environment.  Although the first two reasons listed are fairly obvious, considerations regarding pre-exercise hydration, the third reason may need further explanation.  If you have spent any amount of time training and/or competing on the eastern coast of the United States during the summer months, you should have a pretty good idea of how humid it can get.  Relative Humidity is basically the measure of water vapor in the air.  Although this may not seem like an important factor in exercise performance, it is quite possibly the most significant limiting factor when exercising on a humid day.  For example when there is a relative humidity of 100%, the air is considered to be completely saturated with water.  As a result, the body’s cooling mechanisms are severely affected due to the fact that sweat cannot evaporate efficiently.  When this happens the body’s internal temperature can reach dangerous levels, and may result in hyperthermia.

The primary reason to consider proper hydration and rehydration before, during, and after exercise is the need to maintain proper blood plasma viscosity and to encourage normal circulation and cooling of the body.  When an individual begins sweating profusely there is a subsequent decrease in the blood plasma levels.   As a result, blood viscosity increases and therefore increases the workload of the heart which cold potentially result in a heart attack.  In order to help prevent these conditions,  aside from drinking water throughout the entire exercise session, it is recommended that 2-3 cups of water are ingested prior to exercise.  By properly hydrating the body before exercise, the body’s ability to sweat is increased thereby delaying the onset of dehydration while enabling a more subtle rise in body temperature.

“The recommended water intake for normal sedentary individuals is a minimum of 96 ounces or three quarts per day.  For physically active individuals, the minimum recommended water intake is twice that of the sedentary person or six quarts per day!!!”

Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. www.intrafitt.com

In health & honor,
Will Smith aka/Thunder of the American Gladiators

The Role of Water in Human Metabolism & Performance

Aside from water being classified as an essential nutrient, I feel that it deserves special attention due to the fact that most people underestimate its importance in human nutrition.  One interesting fact is that the human body can survive for up to five weeks without protein, carbohydrates and/or fats, and only five days without water.

Rarely do we ever see an adequate water intake included as part of an individual’s regular dietary regime.  In fact, it has been determined that 75% of the American population is chronically dehydrated with further speculation that this finding likely applies to half the world population.

As far as the genders are concerned, it should be noted that although men have a higher percentage of water contained in their bodies than women (primarily due to a higher lean body mass) it does not make the water requirements for women any less important than those for men.

Although people normally drink water in order to satisfy the thirst drives brought on by neural innervation, there are other instances (especially before, during and after strenuous exercise) when water intake should be strongly considered.

BIOLOGICAL FUNCTIONS OF WATER:
Water performs three important biological functions in the human body: it provides structure and form to the body also known as its tugor; it provides the fluid environment both intracellularly required for normal cell metabolism and water regulates the temperature of the body.

Water can be supplied to the body by actually drinking water and other beverages high in water content such as tea and coffee, preformed water contained in foods, especially low calorie fruits and vegetables such as melons, strawberries, lettuce, tomatoes, etc. and metabolic water which is a by product of cellular oxidation.

More about Water and Human Performance…next time!

Just a reminder…When it comes to achieving optimal health, fitness and performance, the INTRAFITT Program is second to none because its concepts and applications favorably impact each and every aspect of our triune existence (mind, body & spirit).  This simply means that not only will you feel, look and perform at your very best on a physical level, you will also achieve a heightened ability in your cognitive thinking as well! Send me an email with any questions: gladiator@intrafitt.com

PS- Take advantage of our Fit & Lean Forever Program on special now.  Use finallyfit for $99 discount.  It’s only $.27 a day with 365 day access to all your meal plans and exercise protocols.  You can even talk to me if you wish. www.intrafitt.com

In health & honor,
Will Smith aka/Thunder of the American Gladiator days