Happy New Year to all my readers. With the New Year started most everybody will be trying to develop new healthy habits. One of them is to lose weight. Now new information has been published showing us a great way to help us lose weight.

Years of overeating sweets, fats, and excess calories impair the body’s ability to process blood sugar and utilize insulin. This is called insulin resistance, and is a precursor to diabetes. When one is insulin resistant, excess sugar is stored as fat in the midsection and muscles. This is a vicious cycle. The more laden the muscles become with fat, the more insulin resistant one becomes.

In addition to supporting overall health, most people know that diet and exercise helps lower the risk of diabetes. Now, there is evidence that exercising before breakfast may limit weight gain and lessen insulin resistance—even if one overeats. [1]

Researchers in Belgium studied 28 healthy, active men for six weeks. The men were split into two groups: one was sedentary; the other active. Both groups were fed “supersize-like” diets comprised of 50% fat and 30% more calories than usual.

The active group was also broken into two, and then given identical, taxing, weekly exercise protocols. This involved running and cycling two days for 90 minutes and two days for 60 minutes. The first active group exercised after a carbohydrate-rich breakfast and continued to consume carbs, such as a sports drink, during their workout. The second active group exercised on an empty stomach.

After six weeks, the group who exercised on an empty stomach logged some impressive results, especially when compared to the active group. Here is a summary of the remarkable findings:

•    The sedentary group gained an average of six pounds, developed insulin resistance, and began storing fat within and between their muscle’s cells.
•    The men who had breakfast before exercising gained an average of three pounds, became more insulin resistant, and began storing fat in their muscles.
•    The men who exercised before breakfast gained almost no weight, showed no signs of insulin resistance, and showed increased levels of a muscle protein that encourages the body to burn fat and utilize sugar.

I am not suggesting you overeat! I share this important insight to help you lose weight and lower your risk of obesity related diseases like diabetes. It is hard to make lifestyle changes, even at the beginning of a new year. Knowing this tip, you may get the results you are after.

Note: The number of people with diabetes has skyrocketed to 23.6 million in the U.S., with 1.6 million new cases per year. A staggering 57 million have pre-diabetes. This is largely due to obesity. Unlike type-1 diabetes, which one is born with, type-2 diabetes is most often linked to lifestyle choices. [2]

References:
1. Van Proeyen, K, et al. Training in the fasted state improves glucose tolerance during fat-rich diet, J Physiol, 2010 Nov 1;588(Pt 21):4289-302.
2. American Diabetes Association. http://www.diabetes.org/diabetes-basics/diabetes-statistics/
.

Elina Hypponen, M.D., wrote one of the most profound articles showing
the importance of adequate vitamin D in childhood in preventing type
I diabetes. I have extensively written about her article in my book.

Now I am delighted to see that Dr. Hypponen has recently published
another landmark study that looks at vitamin D and heart disease.
Specifically, in this article she was studying how and why people
with deficient vitamin D have over a 200% higher risk of heart attack
compared to those with normal vitamin D levels.

We know that there are vitamin D receptors in many aspects of the
cardiovascular system. This includes the blood vessels on the inside
of the coronary arteries as well as heart muscle cells themselves,
and the inner muscle lining of the coronary arteries.

In this article she specifically looks at some of the underlying
biochemical markers that predispose to heart disease, and their
relationship with vitamin D. In this study she used the information
from the nationwide 1958 British birth group. This consisted of over
6500 now middle-aged people.

Dr. Hypponen looked at the individual's blood levels of five
markers*  that predispose to heart disease. Some of these markers
were associated with inflammation which is known to be related to
heart disease. Other of the markers had to do with stickiness of the
blood, which affects the creation of blood clots that can lead to a
heart attack.

In summary the findings showed that current vitamin D status was
associated with three of the five markers that were evaluated. The
conclusion of the article was that this data suggests that vitamin D
status/intake may be important for maintaining the body's ability to
to prevent blood clots that lead to heart attack.

In this seminal study, I believe we are now beginning to understand
the mechanism of action and biochemistry of how this amazing molecule
we call vitamin D produces its benefit in protecting us from heart
attacks.

If you have people in your family who have heart disease or who have
had a heart attack, do you know if they have had their vitamin D
levels measured? How were their vitamin D levels? Are your loved ones
with heart disease taking vitamin D every day? Let me know your
thoughts.
*The 5 markers that were followed in this study are C-reactive
protein (CRP), fibrinogen, D-dimer, tissue plasminogen activator
(tPA) antigen, and von Willebrand factor (vWF)

Reference

I admire the ingenuity of these researchers in Iran, who looked at the effects of air pollution on vitamin D status in otherwise healthy women.

Dr. F Hosseinpanah and colleagues, took a cross-section of 200 free living housewives with ages between 20 and 55 years old. They looked at the vitamin D levels in the women living in Tehran (a highly polluted area of Iran) and the women living in Ghazvin (a low pollution area of Iran).

The researchers then measured the ground level of UVB by using a Haze meter as a way of measuring air pollution.

The findings confirmed what I have discussed in my book about the importance of pollution blocking the UVB needed for the skin to make vitamin D.

[Read more…]