NAD+ - The Most Important Chemical in your Cells!

 

So what is NAD+ anyway?

NAD operates at the core of the energy system within each of your cells. It has two forms, NAD+ and NADH, which indicate whether or not the NAD is ready to pick up and deliver electrons for use in the mitochondria that produce the energy your cells require. Cells need NAD+ to perform many cellular functions - everything from repairing themselves, to replicating into new cells and to maintain healthy ‘homeostasis’ in the cell.  This applies to all of the cell types in your body, from the liver, the heart, in the brain, your skin and more!

NAD+ is the ‘starting’ point for healthy cellular energy production when it is available to pickup electrons and make them available to the mitochondria. Simply put - higher levels of NAD+ mean more energy is available for all of the required cellular functions for a healthy you.  

Unfortunately, many of the stressors of life can put downward pressure on your NAD+ levels, meaning all of the important mechanisms discussed above don’t have the energy required to do their job.  Inflammation, poor nutrition, stress and even aging itself lead to reduced NAD+ levels over time. By the time you are in your 60s or 70s, you’re likely to have half the NAD+ levels you did when you were 20. 

Thankfully, science is revealing great new insights into why NAD+ levels fall and what we can do to intervene and stay healthy at a cellular level as we age. 

 

The following are a few techniques and strategies for boosting sagging NAD levels.

 1. Exercise

 Exercise is one way to boost your overall NAD+ levels.

While individual sessions of exercise, particularly challenging endurance exercise or exercise to exhaustion (think of doing repeat sets of burpees!) will deplete cellular energy (NAD+ levels), the body’s response will be to make more NAD+ available after it recovers, so as to be ‘ready’ for that type of exercise stimulus to show up again. 

This means higher average NAD+ levels for regular exercisers.  There is not yet enough data to select which types of exercise are best for boosting your NAD+ levels, however there is good data looking at how mitochondria (the energy producers within the cell) density and function change with different types of exercise. This can give us some insights into how specific exercise will impact NAD+ levels. 

In general, exercise that is done over longer periods of time (endurance style, aerobic exercise) will increase mitochondrial efficiency most effectively.  This means there are more, healthier mitochondria on average, and, probably, higher NAD+ levels.

2. Fasting

The connections between fasting and NAD+ levels are not as clear as for exercise.

 

On one hand, we know that fasting activates DNA repair, which consumes NAD+. While fasting, you are also reducing the amount of food intake, which is of course the primary source of cellular energy!  Both of these would mean that NAD+ levels should drop.

 

However, fasting is also reducing inflammation, which is one of the primary reasons NAD+ levels fall with age. One known source of NAD+ depleting inflammation is the inflammatory cytokine CD38 (cytokines are chemical messengers produced by the body). CD38 is known to increase with age and its influence is directly related to the burden of ‘senescent’ cells (so called ‘zombie cells’).    

Senescent cells are cells that have stopped functioning properly and have failed to activate their preset cellular destruct process built into our cells to prevent cancer and senescent cell accumulation.   These types of senescent cells increase inflammation and cancer risk and increase with age. 

 

Fasting is also known to stimulate autophagy (cellular cleaning and recycling) along with programmed cell death described above.    These processes can lower the number of senescent cells in the body. What does that mean? Less CD38 results in increased NAD+ levels.

 

So, again, NAD+ levels and fasting are a bit more complicated, but as with most things related to health and food - ‘less is more’ seems to hold true. The bodily repair that fasting enables is likely to be an effective strategy for maintaining health NAD+ levels. 

 

3. Nutritional Supplements

 

Nutritional Supplements and NAD+ levels are where it starts to get really interesting. In just the past few years, we’ve become aware of two ‘NAD Booster’ molecules, which when taken orally are proven to boost NAD+ levels. Supplementation is so far the only way to sustain sufficient and healthy NAD levels as we age.

 

These ‘NAD precursors’ are the raw ingredient for cellular energy. The thinking goes - when these precursors are consumed in supplement form, they are then more readily available for the cell to use them as energy.

 

Importantly, these precursors both appear to have the ability to enter the cell directly, meaning they can increase NAD+ where it matters most - inside of the cell, where the energy is used for important tasks like DNA repair and cell replication. 

These two precursors are Nicotinamide Riboside (NR) and Nicotinamide Mononucleotide (NMN). To date, we have a bit more science on the positive benefits of NR, but clinical trial data (science in humans) for NMN is advancing quickly, and NMN is more popular.

Which of these forms of NAD boosting are best for a given individual is hard to predict - which is where another valuable technology can assist you in you quest for higher NAD+ levels. That’s NAD+ at home test kits! With just a few drops of blood from a finger prick, you can test your ‘before’ and ‘after’ NAD+ levels with either (or both, separately) NR or NMN, to see which one increases your NAD+ levels the most. This is a key metric as you age and it is recommended to test once every 6 months.

Two other supplements can assist in boosting NAD+ levels by decreasing the activity of the CD38 enzyme mentioned above which increases with age and causes the body to use much more NAD+.   These supplements are Quercetin and Apigenin which are both bioflavonoids.

Quercetin can be found in many foods with the highest levels in red onions and capers while the highest levels of Apigenin are found in chamomile and parsley.   Unfortunately, the levels required to reduce CD38 significantly are very difficult to get even from eating these food sources.

In addition both of them are not easily absorbed.     The good news is that both are available in forms that optimize delivery into your cells by binding them to another molecule for transport.

Our partners at  www.donotage.org/products offer the optimal forms of both quercetin and apigenin along with most absorbable form of NMN - Nicotinamide Mononucleotide.    Any of these supplements alone can boost NAD+ levels but together can be particularly powerful.

Boosting NAD+ levels has profound effects on improving cellular energy and health with benefits including:

Improving Exercise Capacity

Improved Heart Health

Improved Cognitive Function

Improved Energy Levels

Increased Metabolic Rate

Increase Cellular Regeneration

Reduced Inflammation

Reduced Agining

 

The Facts on Safe Sun Exposure and Vitamin D

 

If you are confused about whether exposure to the sun is good or bad or somewhere in the middle – you are not alone!   There is a ton of conflicting advice and information being given on Sun Exposure.   On the one side we are being told to completely avoid all sun exposure and wear heavy duty sunscreens at all time, and on the other being told that sun exposure is vital and good for us.   

As always, the real answer is somewhere in the middle, and it is critical to evaluate the validity of information you receive based on the source and if they have a commercial stake in the information they give you.  

For example, it is not at all surprising that sunscreen manufacturers are pro sun screen and push the concept that everyone should wear it all the time to insure they do not get skin cancer, but we know they have a vested commercial interest so should use some judgment evaluating information from these sources.   

And yes there is information suggesting that many sunscreens contain chemicals that can be harmful to your health.   It is important to use sunscreens that do not contain toxic ingredients and do block both UVA and UVB rays.    

The fact is that this issue is not so simple as “authorities” would have you believe.  For example, in this research article (Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden Cohort) that studied all-cause mortality in 29,518 Swedish Woman the conclusion was that avoiding the sun can actually be as dangerous as smoking when it comes to cancer risk and overall mortality risks. Woman who avoided the sun had a much shorter life expectancy than those who got the most sun.   This really challenges the conventional wisdom on sun exposure.   It is also important to state that it is all about dose and your personal genetics meaning that the amount of sun you are exposed to and your personal genetics are very relevant here!  Overdoing sun exposure and any burn DOES increase your risk of skin cancer!

Improving Vitamin D Status is a Key Benefit of Proper Sun Exposure

Sun exposure increases the body’s production of Vitamin D and does so in a way that is quantitatively and qualitatively different and superior to supplemental Vitamin D.    When the body produces Vitamin D from sun exposure it simply will never produce too much Vitamin D and this is not the case with supplementation.    In addition, there are other benefits to safe sun exposure in addition to Vitamin D production.   Proper sun exposure can and does help treat several skin conditions such as psoriasis, vitiligo, atopic dermatitis, and scleroderma.   In addition, sun exposure protects against and suppresses the symptoms of multiple sclerosis, helps relieve fibromyalgia pain, helps treat seasonal affective disorder, enhances mood and energy by stimulating the release of endorphins, and helps synchronize biorhythms and melatonin production.

The Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine have reported an association between vitamin D and overall mortality risk from all causes, including cancer.   Since we know for sure that the human body was designed with the specific capability of producing Vitamin D from sun exposure and we know that Vitamin D levels are crucial for optimizing health it seems quite likely that production of Vitamin D through sun exposure is the ideal if it can be done safely.

There is a lot of positive research on Vitamin D and cancer prevention and treatment, heart disease prevention and treatment, etc. showing that optimizing Vitamin D is a good prevention strategy.

Vitamin D affects almost every cell in your body, which is one of the reason’s it affects so many different disease states.

Vitamin D from Sun Exposure and Health

There have been many studies done on average vitamin D levels and the vast majority of them have found that at least half of the U.S. population has inadequate levels.

Vitamin D is not really a vitamin – rather it is a steroid hormone that your body is designed to create through sun exposure, not from your diet. While some foods do contain vitamin D it is nearly impossible to get all the vitamin D you need from dietary sources alone.

The U.S. Surgeon General American Academy of Dermatology recommend complete and total sun avoidance in order to prevent skin cancer, and there is no question that overexposure to sun can and does cause skin cancer at some level.    However, sun avoidance has been shown to increase your risk of death from all causes substantially so this recommendation does not make the most sense.

Optimizing Vitamin D through Safe Sun Exposure

By following sensible sun exposure rules, including making sure you do not get burned, you can maximize the benefits and minimize the risks of skin damage that could lead to skin cancer. Overexposure, not completely avoiding the sun, is the real issue for increasing your risk for skin cancer.  At the same time, optimizing vitamin D through regular sun exposure can decrease your risk of many forms of cancers that are far more common than Melanoma which is the deadliest form of skin cancer.

So how much sun exposure is enough?

The answer depends on your skin type, time of year, time of day, and where you are located!  The closer you are to the equator the less time you need in the sun because the sun is stronger and more UVB rays hit your skin (UVB is the key to Vitamin D).   Your location and time of year are very important for determining how much sun you can safely tolerate and how much you need to optimize D production.   

For example in the Northeastern US you cannot get enough sunlight exposure during winter to make sufficient amounts of Vitamin D for optimal health (one of the reasons people tend to get sick more in the winter).  Time of day is also important.  Ideally mid-day sun provides the highest level of UVB light BUT you also need much less sun exposure and it is much easier to burn! 

As mentioned above your skin type is also important!  There are technically 5 skin types as it relates to sun exposure times: 

Type I - White; very fair; red or blond hair; blue eyes; freckles 

Type II – White; fair; red or blond hair; blue, hazel, or green eyes 

Type III – Cream white; fair; with any eye or hair color; very common 

Type IV – Brown; typical Mediterranean Caucasian skin Type V – Dark Brown; mid-eastern skin types 

Type VI – Black

If you are skin type 1 to III, you will produce vitamin d more quickly than if you have skin type IV to VI.      A simple rule is to obtain half the sun exposure it takes your skin to turn pink (NOT BURN).     This will tend to optimize benefits without risks.   The more skin you can expose the better!   Once you have been in the sun this long you should cover up – actually covering up is ideal versus using sunscreen.  Wearing a hat, shirt and pants made out of a light but UV blocking material is ideal if you are going to be outside longer than half the time it would take for your skin to turn pink.

According to the National Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs. So for extremely fair people during peak summer or those that

live close to the equator just 5 minutes of mid-day sun is all it takes, but for a person with dark skin who lives farther from the equator it is probably more like 30 minutes.    Now the key is NOT to burn so start with less time and gradually increase it!

The Pros and Cons of Training on Unstable Surfaces

 

Training on unstable surfaces owes most of its development to rehabilitation, where it originated.  There are many unstable training surfaces including physioballs, foam pads, inflated rubber disks, and Bosu’s.  These surfaces are used on the training floors of most gyms. 

The idea behind unstable training is that inconsistent motion stimulates sensory apparatus in the muscles and joints leading to increased sensory input and increased muscle activation.  In addition, these movements cause muscles on both sides of the joint to co-contract.  Co-contraction occurs to some extent during virtually all movement.   When we significantly increase co-contraction, the result is increased joint stability.

Increased co-contractions from unstable training can be very useful in the treatment of ankle instability and lumbar spine injury.  However, when we use a concept originally developed for rehabilitation, we need to carefully evaluate how and when to use this approach in healthy or athletic populations.

For example, many trainers have clients perform shoulder presses while sitting on a physioball or standing on Bosu to increase core muscle activation.  However, this does not produce the desired result.  Studies show that doing shoulder presses on an unstable surface does NOT increase core muscle activation versus the same exercise done on a stable bench.

The reason for this result is that balanced vertical forces in alignment with the spine do not increase core muscle activity – regardless of instability of the surface the exercise is performed on!  The use of asymmetrical loading, such as doing a one-sided shoulder press, does increase core activation.  However, this core activation is not increased further by being on an unstable surface.

Horizontal limb movements also increase core activation, but there is not a lot of evidence that adding an unstable surface increases this benefit.

When it comes to lumbar (low back) stabilization, research shows that exercises done on unstable surfaces like Bosu Balls in a horizontal position (face up or face down) does increase core muscle activity.  Exercises like crunches, bridges, and push-ups on an unstable surface will result in increased core activation. 

Unstable Surfaces are NOT good for Strength and Power Development

When it comes to absolute force production performing exercises such as bench press or squats on an unstable surface, force production significantly decreases and does not assist in the development of absolute strength.  So when training for increased strength, performing exercises on stable surfaces is a better choice.  

This same thing is true when working on increasing sprinting speed because training on a highly unstable surface increases ground contact time and decreases force production, inhibiting acceleration.  However, doing specific drills on a firm surface that provides slight rebound as PART of a sprint program can produce benefits. 

The other consideration when using unstable surfaces like a Bosu is that lifting mechanics are significantly altered.  Researchers have suggested that training on highly unstable surfaces can actually increase the risk of knee injuries in certain populations!  Not to mention the risk of injuries also increases from hopping, jumping, and leaping on and off of unstable surfaces!

How to Properly Use Unstable Training 

For healthy and athletic populations research suggests that a combination of unstable and stable training will provide the best results.  This brings up two questions:

            Which should come first: stable or unstable?

            What level of instability should be used with each particular person?

The answer to the first question is dictated by the rules of proper progression.  The three primary phases of stabilization training include: 

·       “Static” Stabilization (foundational)

·        “Dynamic” Stabilization (strength/endurance)

·        “Ultra-Dynamic” Stabilization (power)

 Within each phase:

·       Start with bilateral strength development (meaning both legs and/or both arms) in stable environments because it is safer and will increase strength more.  

·       Next progress to stable single limb challenges in a stable environment

·       Then progress towards hopping and jumping skills in a stable environment

·       Then apply that new strength and power to tasks involving postural control on unstable surfaces.  

When it comes to how much instability to use with each person, the answer will depend on the goal of the exercise and the ability of the individual.  Ideally you will use different levels of instability according to the goal of the exercise and the ability of the individual!

 

 

The Amazing Hip Thrust

Everyone wants a stronger and more shapely set of gluteal muscles for many reasons including the fact that they are the largest and most powerful muscle group in the body.    The gluteal muscle group is made up of three muscles:   Gluteus Maximus (Glute Max for short!), Gluteus Medius, and Gluteus Minimus.    Glute Max makes up the bulk of your rear end, and its main function is to extend the hip and also prevent the upper body from falling forward relative to the lower body and hip.

The most powerful exercise for targeting the Glute Max is the hip thrust because it emphasizes the fully contracted which is how we get the maximum activation of the Glute Max.  Initially hip thrusts aka hip bridges can be done on the floor lying on the back with knees flexed at 90% and lift the hips up as far as possible (without arching the back!) and lower back down again.

However most people quickly need more load than just bodyweight to keep progressing.   This is where things get tricky because loading this movement is not easy or comfortable and can even be unsafe!       

What most people do is place the back of their shoulders on a bench facing up with knees flexed and feet flat on the floor then use a barbell across the hips.    Not only is the highly uncomfortable it is really challenging to get into position without people handing you the loaded barbell.   It also takes up a lot of space.

Another option is to use something softer like a sandbag across the hips which is more comfortable but is still awkward and hard to get enough load to do the exercise properly.  

Hip Thrust Machine

By far the best option for comfort, safety, and effectiveness is the Glute Trainer by Matrix Fitness.  Check out this short video to understand why:    https://youtu.be/Dl4_ECUA6Tg 

Male or female - beginner to Olympic athlete can all use this machine!  The long movement arm means that you can use a lot less weight to achieve any desired level of resistance compared to loading a barbell.  You also have the choice of using it with plates or bands or both to optimize overload and results!

The hip thrust does NOT involve a large range of motion and the key is holding the top position and squeezing the glutes without arching the back.    Try a couple sets of 15 – 25 deliberate reps and you will immediately see why this is such a powerful exercise for the glutes.    It is important to NOT arch your back and to get a sense of exactly how to perform a hip thrust check out this tutorial from Bret Contreras who literally put the Hip Thrust Exercise on the map!:  https://youtu.be/LM8XHLYJoYs 

If you couple this with exercises that place maximum stress on the glutes in the fully extended position like lunges, step-ups, and Split Squats with the rear foot elevated – you will get all the glute development you want.     Then you just need to add in hip abduction for a complete glute routine!

Muscle Increases Metabolic Rate and other Surprising Benefits of Resistance Training!

 

Because the muscles function as the engines of our bodies they play a major role in maintaining our metabolic rate.  Even at rest, muscles account for almost 30% of the total calories burned because muscles require lots of caloric energy for muscle remodeling which happens 24 hours per day.    

For those who do not perform resistance training exercise, each pound of their muscle uses approximately 6 calories per day.  However, for those of us who perform resistance exercise regularly each pound of our muscle uses approximately 9 calories per day because of higher levels of muscle remodeling and building stimulated by resistance training.

The key take home is that the resting energy requirements of strength trained muscles is 50% higher than the energy requirements of non-strength trained muscle!   In addition, stronger muscles allow you to perform physical activity at a higher level which increase the energy demands of exercise as well.    Actual overall resting metabolic rate increases approximately 7% for 3 full days following a strength training session!   Over the course of a year, this increase can add up to the energy contained in 10lbs of fat.   Put another way strength trained muscle can help you lose 10lbs of fat over the course of a year.

Strength Training and Blood Sugar, Blood Pressure and Cholesterol!

Strength training is also highly effective for regulating blood sugar.   Your muscles are your largest storage area for sugar, in the form of glycogen, so larger and stronger muscles help pull out more sugar from your blood.   Strength training also increases insulin sensitivity and glycemic control for enhanced sugar transport from your blood to your muscles.

Resistance training has also been shown to reduce resting blood pressure and decrease LDL (bad) cholesterol.   In fact, the American Heart Association and the American Diabetes Association both recommend regular resistance training to combat cardiovascular disease and diabetes.

 

The Incredible Benefits of Walking and Zone 2 Exercise!

While High Intensity Interval Training is all the rage these days simple brisk walking has some huge benefits for health and longevity!

A newly published study following more than 400,000 adults showed that 10 minutes of brisk walking per day was associated with longer life expectancy, and brisk walkers have up to 20 years great life expectancy than those who walk slowly!  Brisk walking is defined as walking at or above 100 steps per minute or at least 3 miles per hour.

Benefits of Zone 2 Exercise

For many people brisk walking is an ideal form of Zone 2 Exercise.  Exercise intensity can be divided into 5 zones as follows:

Zone 1 – 50 – 60% of Maximum Heart Rate 

Zone 2 – 60 – 70% of Maximum Heart Rate 

Zone 3 – 70 – 80% of Maximum Heart Rate 

Zone 4 – 80 – 90% of Maximum Heart Rate 

Zone 5 – 90 – 100% of Maximum Heart Rate 

Each zone provide benefits, but Zone 2 provides several powerful health and longevity benefits:

Increased number of mitochondria – the mitochondria are the energy producing organelles in all your cells!

 

Increased mitochondrial efficiency – meaning your mitochondria can produce more energy per unit of fat or carbohydrate burned!

 

Increased “metabolic flexibility” which is the ability to use multiple different types of fuels for energy production including fat, carbs, and lactate.

 

Lower resting heart rate and blood pressure which takes pressure off your heart and cardiovascular system

 

Lower risk of injury than higher intensity exercise

 

Improved insulin resistance which is correlated with improved fat burning ability

 

Improved ability to run/cycle longer

 

How to reap the benefits of Zone 2 Exercise

To get the most from zone 2 exercise you need to get at least 150 minutes in each week spread over 2 – 4 sessions per week.   Each session should be at least 30 minutes and preferably 45 minutes or longer.

The Goldilocks of Zone 2 Exercise

For many Zone 2 will feel easy and they will tend to work too hard to reap the benefits.    There are two ways to make sure you are exercising at the proper intensity – monitoring your heart rate or using the talk test!

There are many options for heart rate monitoring, and for walking wrist, arm, and chest strap monitors all work well.     

To use Heart Rate Monitoring, you must determine your zone 2 minimum and maximum heart rates.

Starting by estimating you max heart rate using one of these three formulas:

220 - Age - most common and widely used formula for Max Heart Rate

207 - (.7 X Age) - more precise formula, adjusted for people over the age of 40

211 - (.64 X Age) - slightly more precise formula for highly active people

Once you estimate your max heart rate multiply it by .6 and .7 to determine your zone 2 training heart rate range.  For example, if your maximum heart rate is 172 then your zone 2 heart rate range would be 103 – 120 Beats Per Minute!

Then exercise for 30 – 90 minutes keeping your heart rate in this zone the entire time – higher is NOT better!

The 2^nd method is using the talk test.   You should exercise at an intensity where you can talk comfortably in short sentences BUT you should start to feel a bit breathless with continuous talking!

 

The Incredible Benefits of Regular Sauna Use!

 

Saunas have been around for a long time and used properly can provide amazing health benefits.  Like exercise heat is a stressor and has a strong effect on many body systems.   The key to obtaining the benefits is to understand that properly applied stress stimulates a positive adaptive response to the stressor.    Traditional Hot Finnish Saunas have a long history of use and an incredible body of scientific research supporting their benefits.    For example:

Did you know that sauna use 4 – 7 times per week decreases risk of dying from cardiovascular disease by 50 percent?

Did you know that sauna use 4 – 7 times per week reduces the risk of premature death from preventable diseases by 40 percent?

Did you know that a study showed that people were 66% less likely to develop dementia, 67% less likely to develop Alzheimer’s and 77 percent less likely to develop psychotic disorders, regardless of what they ate, how much they exercised, and their social standing?

Read on to learn more about different types of saunas – their benefits and how they produce such amazing results!

Different Types of Saunas

The most popular type of sauna is traditional Finnish Hot Saunas (temperature 180 – 200 degrees Fahrenheit.   These saunas heat your body by increasing the air temperature and heating your body from the outside.

The other type of sauna rapidly gaining popularity is an infrared sauna which works by projecting infrared rays into your body and heating it from the inside out.   These saunas are preferred by many because the air temperature is much more comfortable and quality units produce heat deep within the body tissues.

Which type of sauna you choose to use depends on how well you can tolerate heat and if you prefer the lower temperature of an infrared sauna vs a traditional hot sauna.

There is more and more science supporting the benefits of infrared saunas, but there is a massive body of science supporting the benefits of traditional hot saunas often called Finnish Saunas.

 Cardiovascular adaptations to traditional hot Finnish Saunas include:

Increased plasma volume and blood flow to heart with increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction – when it increases heart rate can slow down)

Increased red blood cell count resulting in increased oxygen delivery to muscles.

Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.

Reduced rate of glycogen depletion which significantly improves endurance exercise performance.

Lower core body temperature during workouts and heat exposure.

A study showed that a 30-minute sauna session two times a week for three weeks post-workout increased the time that it took for study participants to run until exhaustion by 32% compared to baseline!

Sauna and the Brain

Heat stress has been shown to increase the expression of brain-derived neurotrophic factor (BDNF)

Increased BDNF causes the growth of new brain cells, improves the ability for you to learn new information and retain it, and ameliorates certain types of depression and anxiety

Increases the storage and release of norepinepherine which improves attention and focus.

Increases prolactin which enhances myelination and helps repair damaged neurons.

Causes a robust increase in dynorphin which results in increased sensitivity to endorphins.

Heat stress from heat exposure in a dry sauna has been demonstrated to cause a potent increase in beta - endorphin levels, even more than exercise alone.

The bottom line is that Finnish Saunas provide a powerful mood boosting effect that persists for hours after a sauna by increasing the creation of endorphins while also increasing the brain and body’s sensitivity to endorphins.

Sauna and Muscle Hypertrophy and Growth Hormone

Sauna use triggers massive secretion of growth hormone along with improved insulin sensitivity.

Growth hormone has many beneficial effects including deceased body fat, increased lean mass, improved energy levels, improved skin texture, thickness and elasticity and better overall quality of life.  

Studies have shown that traditional hot sauna use can increase growth hormone up to 16 times base levels.

Saunas also activate the MTOR pathway which is responsible for protein synthesis

Saunas reduce protein breakdown through inhibition of FOXO activation

Saunas trigger the release of heat shock proteins (HSP’s) which reduce muscle breakdown

HSPs prevent cellular damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through their effects on maintaining the body’s primary endogenous antioxidant glutathione.

HSP’s repair misfolded, damaged proteins thereby ensuring proteins have their proper structure and function.

HSPs persist for up to 48 hours after a sauna.

Saunas and Detoxification

Like exercise - saunas increase sweating and dramatically increase metabolic rate.   Sweating helps clean pores, expels toxins, and kills viruses and bacteria that cannot survive high temperatures.

There have been studies showing the value of sweating to increase the excretion of toxic heavy metals. 

Sauna Use and Covid-19 Risk

Covid 19 is destroyed at a temperature above 158 degrees Fahrenheit for 5 minutes or longer.

A study published in The Lancet Microbe looked at how temperature affected high amounts of SARS-CoV-2 in laboratory media. The researchers found that the virus was killed after 5 minutes at 70°C (158°F).

One study in Applied Physics Letters used mathematical modeling to predict the effect of different temperatures on SARS-CoV-2. The model estimated that the virus would be killed after an average of 2.5 minutes at 70°C (158°F).

Saunas and Pain Reduction

Saunas have shown tremendous benefit for those suffering from Fibromyalgia and Lyme Disease by reducing pain and discomfort.   Similar benefits have been shown with arthritis.

Safe Sauna Use

It is critical to drink plenty of water before, during and after sauna use and excessive use can cause heat stroke. A good rule of thumb is to drink 1 quart of water for every 20 minutes of sauna use. 

Do NOT drink alcohol or use any sauna when drinking alcohol.

Sauna use is contraindicated for any pregnant female and for both sexes if trying to induce pregnancy.   Increased temperature can severely damage a developing fetus.

Sauna use is also contraindicated for those who have recently had a heart attack or stroke!

For maximum benefits based on the research slowly build up to 20 minutes 4 times per week of Traditional Finnish Sauna use with an air temperature of 180 – 200 degrees Fahrenheit.   This specific dosage has been proven by multiple long-term studies to maximize the life extension and health benefits of sauna use.

Keep in mind that saunas are supposed to relax you NOT be a teeth-gritting experience!   Start with short exposures and gradually build time.  If you start to feel dizzy at all – time to get out!

Can Cold Showers Improve Exercise Performance and Fat Burning?

Exposure to cold is unpleasant, but used properly, cold exposure is an extremely potent tool for improving health, exercise capacity, and fat burning.

Cold causes an increase in metabolic rate to produce heat to try and counteract the effects of cold resulting in increased calorie/fat burning. However, exposure to cold has a far deeper biological and hormonal impact on the body.

Cold Therapy (CT) is proven to increase adiponectin levels. Adiponectin is a hormone that stimulates fatty acid oxidation in muscle cells by activating AMP-activated protein kinase. Or in simple terms – cold increases adiponectin, adiponectin burns fat.

CT also lowers blood sugar levels by burning glucose as heat, and increases glucose uptake into muscle helping speed up recovery times. Clearance of excess blood glucose into muscle helps prevent blood sugar being converted into fat by the liver. Meaning a cold shower after a high carb meal might prevent a lot of the negatives from high sugar intake!

CT also activates conversion of regular body fat (known as white adipose tissue or WAT) into brown adipose tissue (BAT – aka Brown Fat). BAT is very different than typical fat in that it is dense in energy producing mitochondria (hence its brownish color) and utilizes body fat (typically from the belly and back) as its fuel source.

Cold and Norepinepherine

Norepinepherine (NE for short) is an excitatory neurotransmitter that is one of the primary initiators of fat burning.  NE is the key initiator of the Sympathetic Nervous System’s (SNS) Flight or Fight Response.

The Flight or Fight Response is something we have all experienced anytime we are really scared such as almost getting into a serious car accident. If you recall an experience like that you will remember that you are often shaking after the danger has passed.

Shaking occurs because when you perceive a threat the brain pushes out high levels of NE.   High levels of NE stimulate a cascade of effects including:

Increased heart rate

Increased oxygen consumption

Increased circulation

Shut-down of digestive tract while pushing more blood to muscles for action

Increased pupil dilation

Increased mental focus

Reduced perceived exertion, pain, and inflammation.

Release of fatty acids and glucose from storage to fuel high levels of muscular activity.

High levels of NE also stimulate the adrenal glands to secrete epinephrine (EP).   EP is also known as adrenalin.   NE and EP are chemically almost identical with NE being a neurotransmitter and EP being a hormonal version.     

This strong SNS response prepares you for action!

Even brief exposure to extreme cold (20 seconds at 40°F, 4.4°C) causes a 200-300% boost in norepinephrine that lasts for an hour. As stated above increased NE stimulate release of EP as well. You experience a noticeable boost in vigilance, focus, attention, and mood, along with improved oxygen delivery, blood circulation, antioxidant function, mitochondrial biogenesis, and reduced perceived exertion, pain, and inflammation.

Cold and Sleep

Although cold exposure initially causes a strong sympathetic nervous response (like what occurs during any high intensity exercise) later the body rebalances and there is an increase in your Parasympathetic Nervous System (PNS) response as a reaction to this stimulus.

Your PNS is basically your rest/sleep/repair mode.   So the increased PNS response to cold exposure after the acute SNS response helps with sleep quality.        

Takeaway – Cold Showers can be an effective tool to boost exercise performance and fat burning.  For those seeking lower body fat levels do 5-10 minute sessions in the morning, dry off and then warm-up and exercise – you will feel rocket charged!

To learn more about all the positive effects of using cold exposure for positive health and fitness benefits check out this great podcast and article on the subject:  https://www.foundmyfitness.com/episodes/cold-stress-hormesis

https://www.foundmyfitness.com/topics/cold-exposure-therapy 

Creatine - Not Just For Strength and Muscles!

Yep – you heard that right – creatine is not just for muscle building!

Creatine/Brain Injury/ Depression/Woman’s Health

Research has proven that creatine supplementation can improve brain function.  Just like with muscles the brain uses creatine as a fuel source.

Brain levels of creatine are affected by aging, depression, schizophrenia, panic disorder and reduced physical activity.

Several studies have shown improved brain function from creatine supplementation.  A 2018 systemic review examined 6 of these studies and concluded that creatine can indeed improve short-term memory, intelligence, and reasoning.    

Creatine has also been shown to be especially useful in brain injury such as concussions.   During many brain injuries there is a cellular energy crisis induced and creatine is a key energy source.

Creatine also supports mental health and helps with depression.   In the review article Creatine Supplementation in Women’s Health: A Lifespan Perspective – authors point out that “dietary creatine intake is inversely proportional with depression occurrence: with a 31% greater incidence of depression in adults in the lowest quartile of creatine intake.”

The article goes on to point out several reasons that creatine supplementation can be especially beneficial for woman.  For example - woman naturally store only 10% as much creatine as men!

The article also points out that “creatine supplementation may be of particular importance during menses, pregnancy, post-partum, during and post-menopause.   The menstrual cycle may influence creatine homeostasis due to the cyclical nature of sex hormone regulation.”

Creatine supplementation is especially useful for people who do not eat meat since this is the primary dietary source of creatine, and this is particularly relevant for woman because they are twice as likely as men to say they do not eat meat.

The Benefits of Creatine Supplementation in Seniors

Another group that can reap benefits from creatine supplementation is seniors!  With gaining and inactivity muscle wasting and atrophy occurs – particularly in fast-twitch muscle fibers which produce the most force.   These are the type of muscle fibers that benefit most from creatine supplementation.  

Creatine has been shown to quickly improve muscle strength in conjunction with resistance training significantly more than just resistance training.

Since creatine also improves brain function and memory through improved cellular energy it can produce big benefits all the way around for seniors.

How much creatine to take for benefits? 

Creatine intake of 5 grams per day is plenty to reap the benefits.  There is science showing that doing loading doses of up to 20 grams per day can speed up benefits but over time 5 grams on a consistent basis is plenty to get all the benefits.

Creatine Safety

Concerns are often raised over creatine and kidney health – like those raised about protein intake harming the kidneys.   This is a myth that simply will not die despite the scientific facts – creatine in moderate doses (like 5 grams per day) does NOT do any damage to normal, healthy individuals with normal kidney function.   For the full low down on this myth see this previous blog post: http://workoutanytime.blogspot.com/2018/10/is-creatine-safe-for-your-kidneys.html