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

Hydration & Hunger…Is there a Link?

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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

water

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!!!”

ifitt billboard

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

TAKE A FITNESS ASSESSMENT

Dear Friends,

I have a very special offer for you….A FREE FITNESS ASSESSENT AT www.intrafitt.com

If Getting Fit in the New Year is one of your goals…or wanting to reprogram your body to be fit and lean for life in the comfort of your own home- then this program is for you!  I’m offering an online customized nutrition and exercise program for a low low price of $99.  I’ve never done this before but “my peeps” insist that I send out this special holiday package to all our readers.

The INTRAFITT FIT & LEAN FOREVER Online Nutrition & Exercise Program has been specifically designed to provide individuals with key knowledge, insight and an understanding of how to set and achieve moderate to intense health and fitness goals.  The targeted results of this package include a loss of body fat with a simultaneous increase in LBM (lean body mass).  As a result of this dramatic and favorable change in body composition; chronic health conditions such as high cholesterol, high blood pressure and gastro-intestinal related problems (including intestinal gas, bloating, indigestion, heart burn, distension and systemic edema) are oftentimes relieved as well!

Here’s What You Get!

  •             28 Customized and Editable Meals and a Personal Exercise Program
  •            Unlimited Strength Training Protocols that are Editable Anytime You Like
  •            Thirty-Day Unlimited Access to the INTRAFITT Online Nutrition & Fitness Expert Software System
  •            Unlimited Access to the INTRAFITT Proprietary Q&A/Troubleshooting      Module
  •            An Interactive Online Presentation Entitled “Ensuring Your      Immediate and Long Term Success”
  •            Full Service /      Virtual Membership Benefits that allow you to be interactive in your meal planning and exercise protocols.

PS…DON’T DELAY!  BEGIN TODAY AND TAKE ADVANTAGE OF THIS $199 PACKAGE FOR ONLY $99.  EAT WHOLE, NATURAL FOODS!  EDIT YOUR MEAL PLANS AS YOU CHOOSE!  Be sure to enter coupon code: finallyfit

Any questions, please contact me personally at info@intrafitt.com

Here’s the link:  http://www.intrafitt.com/ProductsDetails.aspx?q=354&faq=&type=ordinary nutrition program

Benefits of Cardiovascular Exercise…

Dear Friends,

Last time we spoke of the importance of strength training.  Now you need to know that just as strength training is an important and integral part of every “Total Conditioning” program, so is regular and consistent cardiovascular exercise (i.e. treadmill, stationary cycling, jogging, etc…).  In fact, despite common belief, cardiovascular exercise performed regularly for the proper duration and level of intensity helps to maintain lean body mass, increase strength and muscular endurance and naturally raises the basal metabolic rate while accelerating the development of fat burning enzymes within the muscles.  All of these emphatic biochemical changes help the body to become more efficient at burning fat while wasting excess energy.

Additional Benefits Accompanied with Regular and Consistent Cardiovascular Exercise Include:

  • The sparing effect of muscle tissue
  • The utilization of body fat for energy
  • Oxygenation of the blood
  • ATP (adenosine triphosphate) production
  • HDL’s (Good Cholesterol)
  • Muscular Endurance
  • Much more…

Visit me any time at http://www.intrafitt.com  Email me at gladiator@intrafitt.com for your personal nutrition and exercise program.  I’d love to talk to you about any special needs including rectifying diabetes, heart disease and any other factors you may be facing.

In strength and honor,

William Smith (aka Thunder of the American Gladiators)

Nutrition: Are All Calories The Same?

Hi Everyone,
I wanted to continue on today talking about Nutrition in the  Simplest Form. Basically, there are six essential nutrients that the human   body requires to keep it nourished and healthy. These include Protein,   Carbohydrates, Fats, Vitamins, Minerals and Walter. The term “essential” is   used to describe these nutrients because they must be provided to the body in   order to sustain life and to prevent a deficient or diseased state. Of the   six nutrients listed, only three provide energy to the body, while the other   three help to release energy inside the cells. Typically, these two   categories of essential nutrients are referred to as the Macro-Nutrients (energy   providing nutrients needed by the body in larger amounts)and Micro-Nutrients (energy   releasing nutrients needed by the body in smaller amounts).

 The Macro-Nutrients, when metabolized provide energy and   heat, which are used to support all of the metabolic functions (heart   beat, digestion, muscle contraction, concentration and comprehension) of   the body and mind. The fuel potential of the energy nutrients is expressed   in calories Just as a meter is a measure of distance, a calorie   is a measure of energy and is defined as the amount of heat needed to raise   one milliliter of water one degree centigrade. Therefore foods that are high   in calories (dried fruits and nuts) are also high in energy, whereas foods   that are low in calories (strawberries, melons and vegetables) are low in   energy as well. Perhaps this is one reason why people who eat low-calorie   foods to lose weight have little to no energy to exercise in the course of   their day.

 You might wonder where calories are derived from. If you look   at this question from the standpoint that a calorie is defined as the total   amount of heat energy needed to raise one milliliter of water one degree   Celsius, then YES all calories when oxidized yield the same amount of heat   energy. Perhaps the question should be “are all calorie sources the   same?”

 Take for example the two individuals illustrated below. Each   individual has a recommended calorie intake of 520 calories per meal and both   eat the exact same foods within the meal. The difference however, is that   they each eat varying amounts of the food items listed and as a result end up   producing a very different endocrinological response. In other words, the   regulatory effect associated with the different amount and types of food   eaten can have a favorable or unfavorable influence on the metabolic process   and can last for three to six hours after a meal.

 Individual #1 (500 Calories per meal)

 6 oz Chicken breast: 186

7 oz Yams: 210

1 Tbs Peanut butter: 100

3 oz Broccoli 24

 Total: 520 

 

 Individual #1 (500 Calories per meal)

 8 oz Chicken breast: 248

2oz Yams: 60

2 Tbs Peanut butter: 200

1.5 oz Broccoli 12

 Total: 520 

 Now lets assume that the same two individuals perform   cardiovascular exercise for thirty minutes later that evening. As illustrated   below, Individual #1 exercises within his/her target heart rate while   Individual #2 exercises above his/her target heart rate. Although Individual   #2 likely burned more total calories than Individual #1 at the end of the   thirty minute session, they both theoretically burned the same amount of fat   calories.

 Some would argue that exercising at an intensity that is above   the recommended training sensitive zone (for fat burning) is more beneficial   because a higher number of calories are burned at the end of an equivalent   exercise duration. This is perhaps true, however, exercising at high   intensity, although may burn more calories, will more than likely train the   body to become more efficient at burning sugar than fat and may very well   promote hypoglycemic (low blood sugar) symptoms that can ensue for up to   twelve hours after the exercise session has ended. That is one of the reasons   I always recommend wearing a heart rate monitor when exercising.

 

Individual #1

Calories Burned: 1000

Fat Burned: 60% @600/cal

Sugar Burned: 40% @400/cal

 Individual #2

Calories Burned: 1500

Fat Burned: 40% @ 600/cal

Sugar Burned: 60% @900/cal

 For your own Individualized Nutrition and Exercise Program,   please visit us at www.intrafitt.com

In good health,

William Smith, AKA Thunder of the American Gladiators

PLAN YOUR DAY OR PLAN TO FAIL….STOP WASTING TIME

There goes the alarm. You wake up with coffee and juice, get the kids off to school and head for work where your agenda is already filled with projects or meetings. After the morning dash comes long hours behind a desk, in front of a computer, in the car or out at the work site. By midmorning, your blood sugar is so low that you’re craving food loaded with sugar and fat. By remarkable coincidence, the vending machine, canteen or a box of donuts that one of your colleagues picked up on the way to work is calling your name. Then it’s lunchtime, a meal many of us skip altogether, or turn into a business meeting. After a day like this, it’s no surprise that many of us consume our entire day’s calories at night, which is usually the only time of day when our stress level is lower and/or we feel like we have the time to sit down and enjoy a meal. In fact, many of us associate relaxation with eating and/or snacking on high-calorie, high-fat foods before, during, and after dinner.

Fortunately, inside the new millennium, we see more and more people rejecting this routine and taking responsibility for their health through better nutrition and regular exercise. But how is it possible to incorporate good nutrition and fitness into a schedule like this?

Plan, Plan, Plan!

Remember, If You Fail To Plan, You Plan To Fail; It all begins with placing your nutrition and exercise program at the top of your priority list and then learning how to use those excellent organizational and time-management skills that you use at work to plan your healthy life?

Stress and Disease

Many of us put off good eating and exercise habits because we feel our lives are often times to hectic to try and change or add anything to our already busy schedules. The fact is, unless we learn how to eat and exercise optimally, each day, our lives (much like a “positive feedback cycle) will only become more difficult to manage and deal with as our minds and bodies continue to deteriorate. Thousands of scientific studies have shown a direct relationship between increased levels of stress, impaired thinking and judgment, decreased physical and mental conduct and poor eating habits. Consequently, chronic and degenerative diseases continue to rise as our desire and level of commitment to do anything about it steadily declines.

Optimal Fuel For Optimal Performance

Think of your body as a High Performance Race car. If you want it to perform (strength, speed, endurance, sexual drive etc…) you need to feed and train it optimally every day! Unfortunately, in our society, medications and supplements have become known and recognized as a convenient replacement for “Primary Nutrition” when in fact these products taken over a period of time have been shown to have more related side effects than the disease and symptoms they are being used to treat. Viagra and other OTC (over the counter) sexual aids for example are really nothing more than an expensive and perhaps dangerous replacement for eating the correct amount of nutrients and engaging in regular strength training and cardiovascular exercise.

So What’s The Answer?

Some would say “discipline” however the answer truly is knowledge, planning, and application. Sound’s simple and in fact it is. If you knew exactly how, what and when to eat and exercise each day in order to reprogram your body to be fit and lean for the rest of your life, chances are you would feel more compelled to do just that. (click here to learn how) If however, you simply cannot make the commitment to change your eating and exercise habits at this point in your life for whatever reason, there are other health alternatives that you can integrate right away that will certainly begin to improve =your body’s Health, Fitness and Performance!

Nutrient Dense Foods

Even if you don’t have time to learn the applications associated with optimal eating habits, you can at least learn and apply basic nutrition protocol such as lowering your fat intake and increasing your fiber intake. Eating lean or low fat protein foods such as skim milk, low fat or nonfat cheese, low-fat yogurt, lean beef, ham, turkey, chicken and tuna as well as high-fiber carbohydrates such as whole-grain cereals, beans, breads, fruits and vegetables will immediately begin to enhance your body’s performance!. These foods provide staying power because they take longer to digest, thus releasing energy into the body slowly.

Plan Alternatives

When you eat nutrient -dense foods during the day, you are unlikely to be as hungry at night, and will therefore be more satisfied with a lighter dinner. To get into this routine, try the following guidelines and suggestions and see if you don’t begin to perform better immediately:

  • Find low-fat, high-protein foods in single serving packages.
  • Keep convenient primary nutrition available at all times in your office or car
  • Check your vending machine for acceptable choices such as low-fat snacks (baked chips, pretzels etc…)
  • At business meetings, offer bagels with low-fat cream cheese as an alternative to donuts.
  • Keep small cans of V-8 juice, water packed tuna and tiny applesauce containers in your desk or with you at work in a thermal food bag.
  • Low-fat microwave popcorn and pretzels are favorite afternoon snacks, and fruit is the original fast food.
  • Organize what you’ll eat for the week by purchasing foods you need on a weekend shopping trip. Then keep them handy.
  • Cook on weekends and freeze one-serving portions to take with you for lunch. Pasta salads with steamed vegetable and fat-free dressings keep well in the refrigerator for a few days.
  • Eat a high-fiber breakfast of whole-grain cereal with skim milk, or make a fruit smoothie with a high-grade protein powder and yogurt as a liquid breakfast.
  • Bring your own bagel with a yogurt or fat-free cottage cheese with fruit (pineapple) to work when you have to skip breakfast at home.
  • Other easy items are fat-free crackers, string cheese, turkey or beef jerky, or Gobble Sticks.
  • When you are stuck at a fast-food restaurant, choose food items that are low in fat and order salads with chicken or beans along with a low-fat dressing choice.
  • After work, remember that, although alcohol is a carbohydrate, it can only be used and metabolized by the liver. With time, planning your meal for work will become second nature. Most people find it helpful to actually schedule their snacks and meals into their daily calendar just as they would an important meeting.

Add Exercise

Use your lunchtime to walk or work out, then eat wholesome nutrient-dense foods at break times. There are many compact inexpensive pieces of home equipment you can use in front of the TV after the kids are in bed, such a slide board, home step or an aerobics video. As you continue to exercise, your muscle mass will increase, which will speed up your metabolic rate. Remember that muscle tissue burns calories, while fat tissue is stored calories. Don’t watch the scale to determine your progress, instead, monitor your energy and strength levels and pay attention to how your clothes fit.

In Summary

If you can apply all of the organizational skills and qualities that have made you successful in your work environment to your daily eating and exercise habits, you will find that achieving and maintaining Health, Fitness and Performance is really nothing more than “Planning Your Nutrition”.

Be sure to visit me at our website:  http://www.intrafitt.com/ or email me anytime at gladiator@intrafitt.com!  I would especially like to hear from you if you are trying to reconcile diabetes or any other health-related disease! You can also pick up your individualized nutrition plan on our site.

In strength and honor,

William Smith/aka Thunder of the American Gladiators