Exercise Non-Responders?

Are any people real “non-responders” to exercise?  This paper says “no” – those people just need a “higher dose” of exercise in order to see a response. In this case, the exercise was aimed at “cardiorespiratory fitness,“ but presumably the same applies to muscle-building as well. This does not mean, of course, that with a sufficiently high dose everyone will ultimately obtain the same results. Some people are indeed “hard gainers.” But they should be able to achieve some reasonable gains, albeit not at the level of all those “easy gainers.” 

Rare Variants For Human Height

At left, genetics of height. By The original uploader was Pete.Hurd at English Wikipedia - Transferred from en.wikipedia to Commons by MichaelSchoenitzer using CommonsHelper., Public Domain, 

https://commons.wikimedia.org/w/index.php?curid=19496489

Interesting paper, abstract:

Height is a highly heritable, classic polygenic trait with approximately 700 common associated variants identified through genome-wide association studies so far. Here, we report 83 height-associated coding variants with lower minor-allele frequencies (in the range of 0.1-4.8%) and effects of up to 2 centimetres per allele (such as those in IHH, STC2, AR and CRISPLD2), greater than ten times the average effect of common variants. In functional follow-up studies, rare height-increasing alleles of STC2 (giving an increase of 1-2 centimetres per allele) compromised proteolytic inhibition of PAPP-A and increased cleavage of IGFBP-4 in vitro, resulting in higher bioavailability of insulin-like growth factors. These 83 height-associated variants overlap genes that are mutated in monogenic growth disorders and highlight new biological candidates (such as ADAMTS3, IL11RA and NOX4) and pathways (such as proteoglycan and glycosaminoglycan synthesis) involved in growth. Our results demonstrate that sufficiently large sample sizes can uncover rare and low-frequency variants of moderate-to-large effect associated with polygenic human phenotypes, and that these variants implicate relevant genes and pathways.

Obviously, there's nothing you can do about what gene variants you inherited and nothing you can do about height as an adult, but genetic height potential can be maximized by having adequate nutrition while growing, which is why people in given populations tend to be taller today than in centuries past.

Synthetic Oxytocin And Postpartum Emotional Problems

Oxytocin is used to facilitate childbirth and is important for social bonding.  The latter role suggests that synthetic oxytocin would decrease postpartum depression or anxiety, but the opposite seems to be the case, conclusions from abstract:

CONCLUSIONS:Contrary to our hypothesis, results indicate that women with peripartum exposure to synthetic oxytocin had a higher relative risk of receiving a documented depressive or anxiety disorder diagnosis or antidepressant/anxiolytic prescription within the first year postpartum than women without synthetic oxytocin exposure.

There may be many variables involved here, but perhaps – and this is my hypothesis – excess oxytocin above and beyond natural levels causes a negative feedback with respect to its emotional effects?

In any case, this is how science is done, you make a hypothesis and test it.  The authors noted that their hypothesis was wrong, enabling the field to move forward. That’s how it is properly done.

Unable to meditate? Watch YouTube

 

The title is not a joke. 

I have listened enough about the benefits of meditation and yet, I am the type of person who cannot stand still and empty her mind on will. 

Cruising the YouTube channels has become my favorite way to escape reality. Especially in these days of absurdities and death.

I have previously recommended a few channels, but they all have utilitarian trends.  

Here is one channel that with music, images and words is the closest to what mediation may achieve for me.

Do you need beauty and magic in your everyday life? Watch this channel. The young German  Leena Henningsen will lead you to a world of forests, valleys and mountains. The world of fairy tales and nature.

Here is her story:

 

Flexible Daily Undulating Periodization For Powerlifting

Here is a paper about daily undulating periodization (DUP) – defined here – for powerlifting, abstract:

Colquhoun, RJ, Gai, CM, Walters, J, Brannon, AR, Kilpatrick, MW, D'Agostino, DP, and Campbell, WI. Comparison of powerlifting performance in trained men using traditional and flexible daily undulating periodization. J Strength Cond Res 31(2): 283-291, 2017-Daily undulating periodization (DUP) is a growing trend, both in practice and in the scientific literature. A new form of DUP, flexible daily undulating periodization (FDUP), allows for athletes to have some autonomy by choosing the order of their training. The purpose of this study was to compare an FDUP model to a traditional model of DUP on powerlifting performance in resistance-trained men. Twenty-five resistance-trained men were randomly assigned to one of 2 groups: FDUP (N = 14) or DUP (N = 11). All participants possessed a minimum of 6 months of resistance training experience and were required to squat, bench press, and deadlift 125, 100, and 150% of their body mass, respectively. Dependent variables assessed at baseline and after the 9-week training program included bench press 1 repetition maximum (1RM), squat 1RM, deadlift 1RM, powerlifting total, Wilks Coefficient, fat mass, and fat-free mass (FFM). Dependent variables assessed during each individual training session were motivation to train, Session Rating of Perceived Exertion (Session RPE), and satisfaction with training session. After the 9-week training program, no significant differences in intensity or volume were found between groups. Both groups significantly improved bench press 1RM (FDUP: +6.5 kg; DUP: +8.8 kg), squat 1RM (FDUP: +15.6 kg; DUP: +18.0 kg), deadlift 1RM (FDUP: +14.8 kg; DUP: +13.6 kg), powerlifting total (FDUP: +36.8 kg; DUP: +40.4 kg), and Wilks Coefficient (FDUP: +24.8; DUP: +26.0) over the course of study (p = <0.001 for each variable). There was also a significant increase in FFM (FDUP: +0.8 kg; DUP: +0.8 kg) for both groups (p = 0.003). There were no differences in motivation to train, session RPE, or satisfaction with training session measurements between groups (p = 0.369-0.702, respectively). In conclusion, FDUP seems to offer similar resistance training adaptations when compared with a traditional DUP in resistance-trained men.

Take home message: allowing lifters flexibility in choosing how they arrange their training yields results similar to more structured traditional DUP regimes.

Dietary Interventions For Sarcopenia

Sarcopenia is the loss of muscle with normal aging.  What dietary interventions can help improve muscle mass in these patients?  Abstract:

BACKGROUND: Inadequate nutritional intake and altered response of aging muscles to anabolic stimuli from nutrients contribute to the development of sarcopenia. Nutritional interventions show inconsistent results in sarcopenic older adults, which might be influenced by their basal nutritional status.

OBJECTIVE: To test if baseline serum 25-hydroxyvitamin D (25(OH)D) concentrations and dietary protein intake influenced changes in muscle mass and function in older adults who received nutritional intervention.

METHODS AND DESIGN: Post-hoc analysis was performed in the PROVIDE study that was a randomized controlled, double blind trial among 380 sarcopenic older adults. This study showed that those who received a vitamin D and leucine-enriched whey protein medical nutrition drink for 13 weeks gained more appendicular muscle mass (aMM), and improved lower-extremity function as assessed by the chair stand test compared with controls. To define low and high groups, a baseline serum concentration of 50 nmol/L 25(OH)D and baseline dietary protein intake of 1.0 g/kg/d were used as cut offs.

RESULTS: At baseline, participants with lower 25(OH)D concentrations showed lower muscle mass, strength and function compared with participants with a high 25(OH)D, while the group with lower protein intake (g/kg/day) had more muscle mass at baseline compared with the participants with higher protein intake. Participants with higher baseline 25(OH)D concentrations and dietary protein intake had, independent of other determinants, greater gain in appendicular muscle mass, skeletal muscle index (aMM/h2), and relative appendicular muscle mass (aMM/body weight × 100%) in response to the nutritional intervention. There was no effect modification of baseline 25(OH)D status or protein intake on change in chair-stand test.

CONCLUSIONS: Sufficient baseline levels of 25(OH)D and protein intake may be required to increase muscle mass as a result of intervention with a vitamin D and protein supplement in sarcopenic older adults. This suggests that current cut-offs in the recommendations for vitamin D and protein intake could be considered the "minimum" for adults with sarcopenia to respond adequately to nutrition strategies aimed at attenuating muscle loss.

It may not be surprising that patients with higher baseline vitamin D and protein intake showed greater muscle gains when given the enriched drink intervention.  It is curious that at baseline, while the higher vitamin D intake group had greater muscle mass, it was the lower protein intake group that had greater muscle mass.  The higher protein intake group had more women that the lower group, less weight and less fat, so there are a number of factors to consider.  The bottom line though is that gain of muscle above baseline required sufficient vitamin D and protein.

More On Caloric Restriction

Caloric restriction has benefits, but I would think that those few who are either underweight or close to underweight should be careful here.  The average American, however, who is overweight/obese, may derive some benefits, after consultation with their physician (obviously there are health conditions for which fasting/caloric restriction would not be advised).  Abstract:

PURPOSE OF REVIEW:

Obesity and obesity-related diseases, largely resulting from urbanization and behavioral changes, are now of global importance. Energy restriction, though, is associated with health improvements and increased longevity. We review some important mechanisms related to calorie limitation aimed at controlling of metabolic diseases, particularly diabetes.

RECENT FINDINGS:

Calorie restriction triggers a complex series of intricate events, including activation of cellular stress response elements, improved autophagy, modification of apoptosis, and alteration in hormonal balance. Intermittent fasting is not only more acceptable to patients, but it also prevents some of the adverse effects of chronic calorie restriction, especially malnutrition. There are many somatic and potentially psychologic benefits of fasting or intermittent calorie restriction. However, some behavioral modifications related to abstinence of binge eating following a fasting period are crucial in maintaining the desired favorable outcomes.

Diagnostic Tests And Patient Reassurance

Do diagnostic tests reassure patients?  Possibly not, abstract:

OBJECTIVE: This review is a narrative synthesis of the RCTs which studied the efficacy of using diagnostic tests to reassure patients.

METHODS: We searched for RCTs that examined the level of reassurance after diagnostic testing in outpatients. We used PubMed, Psychinfo, Cochrane Central, Ongoing Trials Database and Scopus.

RESULTS: We found 5 randomized controlled trials that included 1544 patients. The trials used different diagnostic tests (ECG, radiography of lumbar spine, MR brain scan, laboratory tests, MR of lumbar spine) for different complaints (e.g. chest pain, low back pain and headache). Four out of 5 RCTs did not find a significant reassuring value of the diagnostic tests. One study reported a reassuring effect at 3 months which had disappeared after one year.

CONCLUSION: Despite the sparse and heterogeneous studies, the results point in the direction of diagnostic tests making hardly any contribution to the level of reassurance. We recommend further studies on the use of diagnostic tests and other strategies to reassure the patient.

PRACTICE IMPLICATIONS: A clear explanation and watchful waiting can make additional diagnostic testing unnecessary. If diagnostic tests are used, it is important to provide adequate pre-test information about normal test results.

Of course, diagnostic tests (that are presumably not necessary) are not only given to reassure patients, but – possibly in some cases - to protect doctors from malpractice liability.

Beets and apples salad

Is your diet too low in fiber? Here is a little unusual combination for a salad to try along with your main dishes.  It delivers lots of fiber even during the winter, when fresh salads may not be easily available.  

Use your imagination and add as many other ingredients as you wish (and have at hand). For example, for more splash of color, vitamins and fiber, add a grated carrot and/or a few slices of a tangerine.

For us, today "the main dish" is composed of a can of salmon with tahini-lemon-onion seasoning and baked chickpea balls. For these recipes, I will post additionally.



Beets and apples salad
Ingredients
1 Tbsp olive oil
1 Tbsp apple cider vinegar
1 Tbsp strawberry preserves (or any other preserves you like)
salt to taste
1 14-oz can of beets (whole or sliced)
1 medium apple, cored and diced (any variety you like)
chopped parsley (optional)

Directions
Mix the first four ingredients well and then combine with the apples and beets. Sprinkle with some parsley.

Workplace Bullying Interventions

At left, possible workplace bullying?

Public Domain, https://commons.wikimedia.org/w/index.php?curid=393839

A paper on workplace bullying is found here, two sections from the abstract are reproduced below:

BACKGROUND: Bullying has been identified as one of the leading workplace stressors, with adverse consequences for the individual employee, groups of employees, and whole organisations. Employees who have been bullied have lower levels of job satisfaction, higher levels of anxiety and depression, and are more likely to leave their place of work. Organisations face increased risk of skill depletion and absenteeism, leading to loss of profit, potential legal fees, and tribunal cases. It is unclear to what extent these risks can be addressed through interventions to prevent bullying.

AUTHORS' CONCLUSIONS: There is very low quality evidence that organisational and individual interventions may prevent bullying behaviours in the workplace. We need large well-designed controlled trials of bullying prevention interventions operating on the levels of society/policy, organisation/employer, job/task and individual/job interface. Future studies should employ validated and reliable outcome measures of bullying and a minimum of 6 months follow-up.

So, there is only “low quality evidence” that the interventions actually do any good to prevent workplace bullying. One possibility is that the organizational interventions are pushed by administrators who want to “cover themselves from potential liability (“see – we did something!”) or to burnish their resumes with their “impressive intervention sessions.” Or, we may have “experts” without actual data to back up their assertions, as well as (possibly well-meaning) individuals who do not know how to best approach the problem. As the authors state: “Future studies should employ validated and reliable outcome measures of bullying and a minimum of 6 months follow-up.”