How Constantly Feeling Stressed May Affect Your Weight

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Amy Gorin, MS, RDN originally appeared here.

---

What’s the deal with stress and weight gain? Would you weigh less if you felt less frazzled?

“There are several ways stress can lead to weight gain,” says Ariana M. Chao, PhD, RN, an assistant professor at the University of Pennsylvania School of Nursing in Philadelphia. “People may eat as a way to cope with stress and as a way to make themselves feel better.” Prolonged, chronic stress can also lead to hormonal changes that may increase your appetite and cause cravings for higher-calorie comfort foods, such as ice cream, chips, and pizza.

By contrast, acute stress, which is of short duration, tends to make people lose their appetite as the brain directs resources away from normal body functions, such as eating, to the organ systems needed to survive an immediate challenge. “In the short term, adrenaline usually makes people feel less hungry,” says Dr. Chao. “However, with chronic stress, adrenaline’s effects on appetite wear off and  cortisol starts to urge the body to replenish your energy stores. For some people, this tends to result in weight gain.”

That’s not to say acute stress can’t lead to overeating. In a study published in the journal Physiology & Behavior, overweight volunteers exposed to stressful situations desired more desserts and snacks, and ate more carbohydrates and fat, compared with normal-weight subjects exposed to the same stressful situations. “We believe that stress adds to the need for reward, and a person needs more food to get the same reward" during a stressful situation, says Femke Rutters, PhD, study coauthor and researcher at VU University Medical Center in Amsterdam. “Overweight people are more often those with high restraint and high disinhibition.” In other words, she explains that being overweight may predispose you to want to restrain calorie intake and to cave in stressful situations or when unexpectedly presented with food.

Why You Crave Comfort Food When You’re Stressed

Chronic stress has an almost diabolical effect on the metabolism. “Chronic stress may influence our brain’s reward system in areas such as the amygdala and hippocampus, which may promote food cravings,” says Chao. 

The secretion of cortisol in response to a stressor also tells your body to store belly fat, says Shawn Talbott, PhD, an exercise physiologist and nutritional biochemist in Salt Lake City, and author of The Cortisol Connection. A review published in July 2018 in the journal Medicine found that belly fat not only adds pounds but increases your risk for heart attack.

In addition, a study published in February 2017 in the European Journal of Neurology revealed a connection between belly fat and ischemic stroke in women. At the same time, hormones released in response to chronic stress can prompt the loss of skeletal muscle, according to a study published in January 2014 in the Journal of Clinical & Diagnostic Research. “Muscle tissue is the largest calorie burner in the body, so overall metabolism drops,” Dr. Talbott says.

Research has repeatedly found that social support can help decrease stress levels and thus lower the likelihood of weight gain. In a study published in May 2017 in the journal Behavior Modification, researchers found that while most first-year college students gained weight, students with lower levels of social support at the beginning of college had greater increases in body mass index (BMI).

BMI is a measure of body fat based on height and weight, and can be an indicator of disease risk associated with a higher amount of body fat, per the U.S. Department of Health & Human Services NIH National Heart, Lung, and Blood Institute.

Male students in the May 2017 study with stronger social support were less likely to “stress eat” and gain weight (information that's backed up in Everyday Health's United States of Stress story, by the way. When asked about various ways they de-stress, about 22 percent reported eating to help calm down.) Stressful eating encompasses consuming extra calories to compensate for increased appetite during stressful experiences, as well as the likelihood to eat more high-calorie foods during high-stress times. While this study did not find it, more research is needed to see if the same effect is observed in women as well.

You don’t need those carbs and fats to make you feel better. A study published in December 2014 in the journal Health Psychology found that eating relatively healthier comfort foods, such as air-popped popcorn or almonds, was just as likely to boost a negative mood as more caloric comfort food, such as ice cream, or a food that subjects considered “neutral,” such as a granola bar, in terms of how much they liked the food and how much comfort they thought it provided.

The Importance of Sleep and Exercise for Stress Management

In several experimental studies, short-term sleep deprivation led to increased calorie intake and weight gain.

This may be because of changes in the appetite-regulating hormones leptin and ghrelin, and a greater intake of high-calorie foods and sugar-sweetened beverages. Most adults should aim to get seven hours or more of sleep each night, according to the Centers for Disease Control and Prevention (CDC).

Exercise helps lower stress levels and may help decrease symptoms of anxiety, according to a systematic review of randomized clinical trials published in August 2015 in the Annals of Behavioral Medicine.

But the benefits of moving regularly don’t end there. “Exercise can have direct effects on weight by helping burn calories and increasing lean muscle mass, which helps with weight control,” says Chao. “Regular exercise can help improve your physiological toughness when facing stress. Exercise can lead to beneficial adaptations in the stress response system that improve how your body reacts to future physiological stressors, which may result in the body being more efficient at coping with psychological stressors.”

Exercising regularly can also help you more rapidly recover from stressors and decrease negative feelings following a stressor. “This lessens the overall wear and tear that the stressors have on the body,” says Chao.

Plus, regular physical activity can stimulate the production of endorphins. These are brain chemicals that can elevate mood and produce feelings of relaxation, explains Chao.

As for how hormones, sleep deprivation, stress, and eating habits are linked, the connections are many. “Stress and sleep can interact in a cyclical manner,” says Chao. “High stress has negative effects on sleep quality and duration, and poor sleep can negatively affect stress levels. Sleep deprivation is often thought of as a chronic stressor that can contribute to stress dysregulation and hyperactivation of the stress systems, including higher levels of cortisol.”

“Cortisol is one of the main hormones involved in stress responses and prepares you for fight or flight,” says Chao. “It can increase your appetite and trigger cravings for high-calorie comfort foods. Stress hormones can also impact your metabolism and promote fat storage, particularly around the abdomen.” Higher cortisol levels resulting from insufficient sleep can furthermore influence areas in the brain that may further enhance the impact of stress, says Chao.

Science-Backed Tips for Preventing Stress-Fueled Weight Gain

“Too many people tend to view stress as something that they just have to deal with,” says Talbott. “But they really need to think about managing stress as something that is as important as their diet or their exercise program.”

Here are some tips for breaking the chronic stress-weight gain feedback loop:

Set priorities. “Make a record of how you spend your time each day for a week,” suggests Chao. “Decide which tasks and activities are most important to you and prioritize them.” Don’t forget to incorporate time for adequate sleep and exercise into your schedule. “Sleep and joyful physical movement are important parts of self-care,” says Alexis Conason, PsyD, a private-practice psychologist in New York City who counsels her patients on body image and acceptance, as well as mindful eating.

Sleep lays the foundation for mental well-being — when you feel well rested, you’re more likely to have more resilience and be better able to handle the changes that are bound to come up in your life. “In contrast, when you don’t get enough sleep, every little obstacle that comes up in your day-to-day life feels more difficult to cope with,” says Dr. Conason. 

Become efficient. “Streamline healthy eating and physical activity to make them easier to fit into a busy lifestyle,” says Chao. Chop vegetables for the week to eat as snacks or to throw into stir-fries or salads, and prepack several days of lunch over the weekend. Keep a set of exercise clothes and shoes at the office so working out after you wrap up at your desk becomes a no-brainer.

Love your body. “Poor body image, internalized weight bias, and body shame are major sources of stress,” says Conason. “Research suggests that internalized weight bias increases stress, as well as contributes to other poor medical and mental health outcomes.”

Improve your body image by focusing on being healthy. When eating, for example, fill half your plate with fruits and vegetables, take walks several times a week, and begin other healthful habits, rather than putting all your mental energy into the number on the scale.

“Mindfulness meditation is a great tool to decrease stress and improve our capacity for self-acceptance and self-compassion, which have been shown to reduce body image dissatisfaction, body shame, and associated stress,” says Conason. Mindfulness meditation is the act of being fully aware and present in the current moment, with a sense of nonjudgmental awareness and acceptance, explains Conason.

Recognize what you can appreciate in your life. At the same time that you acknowledge whatever is stressing you out, recognize what you can appreciate in life.  “As simplistic as it sounds, the fact that you can look to what is improving in a given situation can help to psychologically buffer the stress in other areas of your life,” says Talbott.

Think before you snack. Stop before you eat other than at mealtimes, and consider whether you are actually hungry or if you’re reaching for food for another reason. “Food is not the best match for the emotional need of stress,” says Conason. “It may alleviate stress for a moment, but the stress will almost always return. It's important to find a way to more authentically meet our emotional needs.”

Conason recommends focusing on noticing when you’re eating in response to stress, versus when you’re eating in response to physiological hunger. “From there, you can think about how to best care for your needs, whether that is with food or another coping mechanism, such as a stress-reduction or relaxation technique,” she says. Do some yoga or deep breathing, call a friend, read a book, or even take a nap. Don’t be afraid to seek professional support if you need it.

Take a walk. Instead of taking out your stress on a bag of chips, take it outside or walk around the house. It can do wonders for helping to calm you down.

Post-Workout Nutrition: What to Eat After a Workout

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by By Arlene Semeco, MS, RD and Celia Shatzman originally appeared here.

---

Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit.

When planning a workout, there’s a lot that goes into it to help you reach your goals.

As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. Consuming the right nutrients after exercise is just as important as eating before.

To help you optimize your nutrition after workouts, here is a detailed guide.

Eating after a workout is important

To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.

When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged.

After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.

Doing this helps your body:

• decrease muscle protein breakdown

• increase muscle protein synthesis (growth)

• restore glycogen stores

• enhance recovery

Protein, carbs, and fat

Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.

The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations (1).

Protein helps repair and build muscle

Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown (1, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).

Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue (1, 7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

It’s recommended to split up your protein intake across the entire day, at 3-hour intervals. So you’ll want to eat protein as part of small meals spaced throughout the day. Depending on your body weight, 20-40 grams of protein every 3 to 4 hours is recommended (1).

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise (9Trusted Source, 11Trusted Source).

In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery (1).

One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes (12Trusted Source).

But if you’re specifically aiming to build muscle, eating high quality protein within the first 2 hours after a workout may stimulate your body to create the building blocks for new muscle tissue (1).

Carbs help with recovery

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than someone engaging in weightlifting.

Eating a high carb diet of 3.6-5.5 grams of carbs per pound (8-12 grams per kilogram [kg]) of body weight each day can help you maximize your glycogen stores (1).

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).

Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis (13Trusted Source, 14Trusted Source).

Early studies found benefits from consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs (15Trusted Source, 16Trusted Source).

When rapid recovery is necessary (under 4 hours), current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.4 grams of carbs per pound of body weight (0.8 grams of carbs per kg) with 0.1-0.2 grams of protein per pound of body weight (0.2-0.4 grams of protein per kg) during each hour of recovery (1).

Recommendations for carb intake are targeted to the needs of endurance athletes. If you’re focused on resistance training, you may need less.

What’s more, most studies on this topic involve only male athletes, so it’s unclear whether female athletes may have different intake needs.

Fat may provide some benefits

There is not enough evidence to say whether you should limit fat intake after a workout (1).

Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (17Trusted Source).

Moreover, another study showed that muscle glycogen synthesis was not affected even when ingesting a high fat meal (45% energy from fat) after working out (18Trusted Source).

Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic.

The timing of your post-workout meal matters

Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (19Trusted Source).

For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (19Trusted Source, 20Trusted Source).

However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (11Trusted Source).

Also, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training (21Trusted Source, 22Trusted Source, 23Trusted Source).

Also, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (24Trusted Source).

Foods to eat after you work out

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and maximize your workout’s benefits. Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

• sweet potatoes

• chocolate milk

• quinoa and other grains

• fruits (such as pineapple, berries, banana, kiwi)

• rice cakes

• rice

• oatmeal

• potatoes

• pasta

• whole grain bread

• edamame

Protein

• animal- or plant-based protein powder

• eggs

• Greek yogurt

• cottage cheese

• salmon

• chicken

• protein bar

• tuna

Fats

• avocado

• nuts

• nut butters

• seeds

• trail mix (dried fruits and nuts)

Sample post-workout meals and snacks

Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

• grilled chicken with roasted vegetables and rice

• egg omelet with avocado spread on whole-grain toast

• salmon with sweet potato

• tuna salad sandwich on whole grain bread

• tuna and crackers

• oatmeal, whey protein, banana, and almonds

• cottage cheese and fruits

• pita and hummus

• rice crackers and peanut butter

• whole-grain toast and almond butter

• cereal with dairy or soy milk

• Greek yogurt, berries, and granola

• protein shake and banana

• quinoa bowl with sweet potatoes, berries, and pecans

• whole grain crackers with string cheese and fruit

Make sure to drink plenty of water

It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance (24Trusted Source).

It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

The bottom line

Consuming a proper amount of carbs and protein after exercise is essential.

It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.

It is important not to go much longer than a few hours before refueling with a meal or snack.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

How to Use Food to Optimise Microbiome Health

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Stefan Ianev originally appeared here.

---

Our gut microbiome is made up of trillions of bacteria and other microorganisms that reside in the lower intestine and colon. The microbiota plays a huge role in our health and serves many important purposes such as strengthening gut integrity and shaping the intestinal epithelium, digesting fibre, regulating energy metabolism, protecting against pathogens, regulating immune function, and brain health (1-6).

There are thousands of different types of bacteria in our intestines, most of which are beneficial to our health. However, when there is an overgrowth of pathogenic or harmful bacteria, yeasts and/or parasites, and too few beneficial bacteria, called dysbiosis, it can adversely impact our health and body composition. Dysbiosis has been linked to obesity, inflammation, insulin resistance, inflammatory bowel disease, IBS, allergies, asthma, cardiovascular disease, and mental health issues (7-12).

Several well-known studies have shown that the gut microbiome differed completely between lean and obese identical twins, suggesting that differences in the microbiome were not genetic (13,14). Several factors such as antibiotics, psychological and physical stress, certain dietary components including sulphates, animal proteins, simple sugars and refined carbohydrates, and artificial sweeteners have been found to contribute to intestinal dysbiosis (15-17).

The primary symptoms associated with dysbiosis include diarrhea, abdominal pain, and bloating (18). Small Intestinal Bacterial Overgrowth (SIBO) is a form of gut dysbiosis where there is an increase in the number and/or an alteration in the type of bacteria residing in the small intestine. Non-invasive hydrogen and methane breath tests are most commonly used by medical practitioners for the diagnosis of SIBO (19).

Treatment for dysbiosis and SIBO generally involves antibiotics, such as ciprofloxacin (Cipro), metronidazole (Flagyl) or rifaximin (Xifaxan). Antibiotics decrease the number of bacteria in the intestine, but they also wipe out the good bacteria which can adversely impact our health, and they don’t do anything to address the underlying issue that caused the problem in the first place.

Studies have shown that in nearly 50 percent of patients treated for SIBO with antibiotics, the SIBO will relapse within 9 months (20). Old age and chronic use of PPI medication were both significantly correlated with recurrence.

Herbal antimicrobials have been shown to be at least as effective or more effective that antibiotics in the treatment of SIBO without causing adverse side effects (21). Probiotics have also been shown to be effective for the treatment of dysbiosis and SIBO (22-25).

Some alternative health care practitioners recommend a low fibre and low FODMAP diet while undergoing antibiotic or antimicrobial treatment for SIBO. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Since bacteria feed on these prebiotic foods, the reason for cutting them out is to starve off the excess bacteria.

This practice is not currently supported by the literature and may even be harmful. Several studies have shown that a low FODMAP or low fibre diet can lead to a reduction in beneficial bacteria and an increase in mucus-degrading bacteria, which enhances pathogen susceptibility (26-28).

Other studies have shown that healthy individuals can have SIBO without any GI symptoms or alterations in microbial composition, while microbial composition is significantly altered in patients with GI symptoms, even in the absence of SIBO (29).

It appears that the small intestinal microbial composition i.e. the ratio of good to bad gut bacteria is much more strongly associated with GI symptoms than the overgrowth of bacteria, and dietary fibre plays an important role in improving the microbial composition. 

There are other foods which have also been shown to improve the gut microbe composition including:

o          Eating a diverse range of foods (30)

o          Fruits and vegetables (31,32)

o          Fermented foods such as yogurt (33,34)

o          Prebiotic foods such as those containing resistant starch and fibre (35)

o          Whole grains (36,37)

o          Foods rich in polyphenols such as tea, fruits, vegetables, and red wine (38-40)

Additionally, breastfeeding is especially important for the development of the gut microbiome and is associated with lower rates of allergies, obesity and other diseases that may be due to differences in the gut microbiota (41,42).

Furthermore, a newborns’ consumption of fibre and oligosaccharides is directly linked to the mother’s diet, and the current dietary recommendations for pregnant mothers around the globe fall short in addressing the importance of dietary fibre intake for enhancing mother’s health and establishing the developing infant microbiome (43).

Exercise has also been shown to have a beneficial effect on the gut microbiota, and thus this could be another factor by which exercise promotes well-being, since gut microbiota appears to be closely related to health and disease (44).

Hopefully, now you can appreciate the importance of the of having a diverse and healthy gut microbiome, and why it is important to consume a high fibre, nutrient dense, and diversified diet.

References

1. Lazar V, Ditu LM, Pircalabioru GG, et al. Aspects of Gut Microbiota and Immune System Interactions in Infectious Diseases, Immunopathology, and Cancer. Front Immunol. 2018;9:1830. Published 2018 Aug 15. doi:10.3389/fimmu.2018.01830

2. Natividad JMM, Verdu EF. Modulation of intestinal barrier by intestinal microbiota: Pathological and therapeutic implications. Res. 2013;69, 42–51 doi:10.1016/j.phrs.2012.10.007

3. den Besten G, van Eunen K, Groen AK, Venema K, Reijngoud DJ, Bakker BM. The role of short-chain fatty acids in the interplay between diet, gut microbiota, and host energy metabolism. Lipid Res. 2013;54, 2325–2340 doi:10.1194/jlr.R036012

4. Bäumler AJ, Sperandio V. Interactions between the microbiota and pathogenic bacteria in the gut. 2016;535, 85–93 doi:10.1038/nature18849

5. Gensollen T, Iyer SS, Kasper DL, Blumberg RS. How colonization by microbiota in early life shapes the immune system. 2016; 352, 539–544 doi:10.1126/science.aad9378

6. Cryan JF, Dinan TG. Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nat Rev Neurosci. 2012

7. Patterson E, Ryan PM, Cryan JF, Dinan TG, Ross RP, Fitzgerald GF, Stanton C. Gut microbiota, obesity and diabetes. Postgrad Med J. 2016 May;92(1087):286-300. doi: 10.1136/postgradmedj-2015-133285. Epub 2016 Feb 24.

8. Halfvarson J, Brislawn CJ, Lamendella R, et al. Dynamics of the human gut microbiome in inflammatory bowel disease. Nat Microbiol. 2017;2:17004. Published 2017 Feb 13. doi:10.1038/nmicrobiol.2017.4

9. Distrutti E, Monaldi L, Ricci P, Fiorucci S. Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World J Gastroenterol. 2016;22(7):2219–2241. doi:10.3748/wjg.v22.i7.2219

10. Carding S, Verbeke K, Vipond DT, Corfe BM, Owen LJ. Dysbiosis of the gut microbiota in disease. Microb Ecol Health Dis. 2015;26:26191. Published 2015 Feb 2. doi:10.3402/mehd.v26.26191

11. Aron-Wisnewsky J, Clément K. The gut microbiome, diet, and links to cardiometabolic and chronic disorders. Nat Rev Nephrol. 2016 Mar;12(3):169-81. doi: 10.1038/nrneph.2015.191. Epub 2015 Nov 30.

12. Kharrazian, D. (2013). Why Isn’t My Brain Working? Carlsbad, CA: Elephant Press, p. 173.

13. Turnbaugh PJ, Hamady M, Yatsunenko T, et al. A core gut microbiome in obese and lean twins. Nature. 2009;457(7228):480–484. doi:10.1038/nature07540

14. Ridaura VK, Faith JJ, Rey FE, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. 2013;341(6150):1241214. doi:10.1126/science.1241214

15. Spreadbury I. Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes Metab Syndr Obes. 2012;5:175–189. doi:10.2147/DMSO.S33473

16. Hawrelak JA, Myers SP. The causes of intestinal dysbiosis: a review. Altern Med Rev. 2004 Jun;9(2):180-97.

17. Palmnäs MS, Cowan TE, Bomhof MR, et al. Low-dose aspartame consumption differentially affects gut microbiota-host metabolic interactions in the diet-induced obese rat. PLoS One. 2014;9(10):e109841. Published 2014 Oct 14. doi:10.1371/journal.pone.0109841

18. Saffouri GB, Shields-Cutler RR, Chen J, et al. Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders. Nat Commun. 2019;10(1):2012. Published 2019 May 1. doi:10.1038/s41467-019-09964-7

19. Bures J, Cyrany J, Kohoutova D, et al. Small intestinal bacterial overgrowth syndrome. World J Gastroenterol. 2010;16(24):2978–2990. doi:10.3748/wjg.v16.i24.2978

20. Lauritano EC, et al. Small intestinal bacterial overgrowth recurrence after antibiotic therapy. Am J Gastroentero 2008 Aug;103(8):2031-5.

21. Chedid V, Dhalla S, Clarke JO, et al. Herbal therapy is equivalent to rifaximin for the treatment of small intestinal bacterial overgrowth. Glob Adv Health Med. 2014;3(3):16–24. doi:10.7453/gahmj.2014.019

22. Leventogiannis K, Gkolfakis P, Spithakis G, et al. Effect of a Preparation of Four Probiotics on Symptoms of Patients with Irritable Bowel Syndrome: Association with Intestinal Bacterial Overgrowth [published correction appears in Probiotics Antimicrob Proteins. 2018 Mar 28;:]. Probiotics Antimicrob Proteins. 2019;11(2):627–634. doi:10.1007/s12602-018-9401-3

23. Soifer LO, Peralta D, Dima G, Besasso H. [Comparative clinical efficacy of a probiotic vs. an antibiotic in the treatment of patients with intestinal bacterial overgrowth and chronic abdominal functional distension: a pilot study]. Acta Gastroenterol Latinoam. 2010 Dec;40(4):323-7.

24. Khalighi AR, Khalighi MR, Behdani R, et al. Evaluating the efficacy of probiotic on treatment in patients with small intestinal bacterial overgrowth (SIBO)–a pilot study. Indian J Med Res. 2014;140(5):604–608.

25. McFarland LV. Use of probiotics to correct dysbiosis of normal microbiota following disease or disruptive events: a systematic review. BMJ Open. 2014;4(8):e005047. Published 2014 Aug 25. doi:10.1136/bmjopen-2014-005047

26. Staudacher HM, Lomer MC, Anderson JL, et al. Fermentable carbohydrate restriction reduces luminal bifidobacteria and gastrointestinal symptoms in patients with irritable bowel syndrome. J Nutr. 2012;142(8):1510–1518.

27. Halmos EP, Christophersen CT, Bird AR, Shepherd SJ, Gibson PR, Muir JG. Diets that differ in their FODMAP content alter the colonic luminal microenvironment. Gut. 2015;64(1):93–100.

28. Desai MS, Seekatz AM, Koropatkin NM, et al. A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility. Cell. 2016;167(5):1339–1353.e21.

29. Saffouri, G.B., Shields-Cutler, R.R., Chen, J. et al. Small intestinal microbial dysbiosis underlies symptoms associated with functional gastrointestinal disorders. Nat Commun 10, 2012 (2019) doi:10.1038/s41467-019-09964-7

30. Heiman ML, Greenway FL. A healthy gastrointestinal microbiome is dependent on dietary diversity. Mol Metab. 2016;5(5):317–320. Published 2016 Mar 5. doi:10.1016/j.molmet.2016.02.005

31. Klinder A, Shen Q, Heppel S, Lovegrove JA, Rowland I, Tuohy KM3.Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota.

32. Shinohara K, Ohashi Y, Kawasumi K, Terada A, Fujisawa T. Effect of apple intake on fecal microbiota and metabolites in humans. Anaerobe. 2010 Oct;16(5):510-5. doi: 10.1016/j.anaerobe.2010.03.005. Epub 2010 Mar 19.

33. Alvaro E, Andrieux C, Rochet V, Rigottier-Gois L, Lepercq P, Sutren M, Galan P, Duval Y, Juste C, Doré J. Composition and metabolism of the intestinal microbiota in consumers and non-consumers of yogurt. Br J Nutr. 2007 Jan;97(1):126-33.

34. Veiga P, et al. Changes of the human gut microbiome induced by a fermented milk product. Sci Rep. 2014 Sep 11;4:6328. doi: 10.1038/srep06328.

35. Parnell JA, Reimer RA. Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome. Gut Microbes. 2012;3(1):29–34. doi:10.4161/gmic.19246

36. Martínez I, Lattimer JM, Hubach KL, et al. Gut microbiome composition is linked to whole grain-induced immunological improvements. ISME J. 2013;7(2):269–280. doi:10.1038/ismej.2012.104

37. Cooper DN, Martin RJ, Keim NL. Does Whole Grain Consumption Alter Gut Microbiota and Satiety?. Healthcare (Basel). 2015;3(2):364–392. Published 2015 May 29. doi:10.3390/healthcare3020364

38. Cardona F, Andrés-Lacueva C, Tulipani S, Tinahones FJ, Queipo-Ortuño MI. Benefits of polyphenols on gut microbiota and implications in human health. J Nutr Biochem. 2013 Aug;24(8):1415-22. doi: 10.1016/j.jnutbio.2013.05.001.

39. van Duynhoven J, Vaughan EE, Jacobs DM, et al. Metabolic fate of polyphenols in the human superorganism. Proc Natl Acad Sci U S A. 2011;108 Suppl 1(Suppl 1):4531–4538. doi:10.1073/pnas.1000098107

40. Queipo-Ortuño MI, et al. Influence of red wine polyphenols and ethanol on the gut microbiota ecology and biochemical biomarkers. Am J Clin Nutr. 2012 Jun;95(6):1323-34. doi: 10.3945/ajcn.111.027847. Epub 2012 May 2.

41. Bäckhed F, et al. Dynamics and Stabilization of the Human Gut Microbiome during the First Year of Life. Cell Host Microbe. 2015 May 13;17(5):690-703. doi: 10.1016/j.chom.2015.04.004.

42. Stuebe A. The risks of not breastfeeding for mothers and infants. Rev Obstet Gynecol. 2009;2(4):222–231.

43. Çavdar G, Papich T, Ryan EP. Microbiome, Breastfeeding and Public Health Policy in the United States: The Case for Dietary Fiber. Nutr Metab Insights. 2019;12:1178638819869597. Published 2019 Aug 21. doi:10.1177/1178638819869597

44. Cerdá B, Pérez M, Pérez-Santiago JD, Tornero-Aguilera JF, González-Soltero R, Larrosa M. Gut Microbiota Modification: Another Piece in the Puzzle of the Benefits of Physical Exercise in Health?. Front Physiol. 2016;7:51. Published 2016 Feb 18. doi:10.3389/fphys.2016.00051

18 Ways To Reduce Bloating

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Jennifer Berry originally appeared here.

---

Bloating can cause discomfort, but there are many ways to reduce it. Exercise, supplements, massage, dietary changes, and other strategies can all help reduce bloating quickly.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.

Quick tips to get rid of bloating

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

• Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.

• Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.

• Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:

1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

2. Try yoga poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.

3. Use peppermint capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.

4. Try gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drug stores or online.

5. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

• Placing the hands just above the right hip bone.

• Rubbing in a circular motion with light pressure up toward the right side of the ribcage.

• Rubbing straight across the upper belly area toward the left rib cage.

• Moving slowly down toward the left hip bone.

• Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

6. Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

7. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:

8. Increase fiber gradually

Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.

9. Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.

10. Avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.

11. Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.

12. Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

13. Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

14. Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

15. Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.

16. Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.

17. Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

18. Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levelsTrusted Source.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

When to see a doctor

Although it is not common, bloating and swelling of the abdomen can signify a severe medical condition. Liver disease, inflammatory bowel disease, heart failure, kidney problems, and some types of cancer can cause bloating.

Bloating that continues for days or weeks may indicate a health issue that needs medical attention. It is advisable to speak to a doctor about ongoing bloating that does not go away over time.

People whose bloating occurs alongside these symptoms should seek medical advice:

• appetite changes or trouble eating

• diarrhea

• vomiting

• weight loss

• fever

• severe abdominal pain

• bright red blood in the stool

• black or dark maroon stools

Outlook

Ultimately, the outlook for bloating depends on the underlying cause. Most of the time, bloating is due to minor issues that lifestyle changes or OTC treatments can resolve.

People should see a doctor if bloating is ongoing or occurs with other symptoms. Determining the underlying cause of bloating and other digestive issues is the first step to getting treatment and feeling better.

(This article by Jennifer Berry originally appeared here. )

Low Load Glute Activation Guide for Increased Glute Recruitment

By: Ali Sheridan

(11 Year Certified Personal Trainer, HKC Kettlebell Certified Trainer, Clean Health BioLayne Level 1 & Level 2 Certified Trainer & Corrective Exercise Specialist)

Lots of fit coaches and influencers just throw spaghetti at the wall and see what sticks when it comes to glute activation & glute growth. 

I was completely guilty of this too and it’s honestly not terrible. 

If we’re putting stimulus on the glutes, we’ll probably see some improvements. Butt!!! You’re here because you want to optimize your time & effort & get the most out of your glute growth routine! 

That said, low load activation is going to give you the most glute bang for your buck. 

Low load activation focuses on priming your body with mobility & activation to create an overall better activation. Priming & waking up all 3 glute muscles, without exhausting them is going to help you fully optimize your glutes during your workout.

AKA, GLUTE ACTIVATION IS NOT A WORKOUT & YOU SHOULD NOT FEEL LIKE YOUR GLUTES ARE FATIGUED BEFORE STARTING THE ACTUAL WORKOUT.  

Now for the Secret Sauce/Exercises

• KNEELING HIP FLEXORS STRETCH: (20-60 seconds)

  (leg pull optional) 

Getting into the psoas & rector femoris/quad

• LEG SWINGS: (10 forward & 10 horizontal) 

To open up the hips
**Elevated even better

• MULTI DIRECTIONAL LUNGES: (5-10 each) 

**Variation optional but my favs are back & lateral

To open the groin, hips & start activating glutes

• HEELS ELEVATED DEEP GOBLET SQUAT: (10-20 second hold, then 8-10 fluid reps)
  **light weight optional
  **These can also be done with feet flat on the floor for those with good ankle and achilles mobility

To stretch calves/ankles to get deeper in squat. Deeper squat = increased glute activation 

• LATERAL BAND WALKS: (10 steps each direction)

To lightly activate medial glutes

• QUADRUPED HIP EXTENSIONS: (10 each leg)

To lightly activate glute min 

• BANDED FIRE HYDRANTS: (10 each leg)

To activate hips & open range of motion 

• GLUTE BRIDGE HOLD, STANDING GLUTE SQUEEZE OR RKC PLANK HOLD WITH GLUTE SQUEEZE: (10-20 seconds) 

To activate glute max 

You only need to do 1 round of each move & the entire sequence should only take about 8 minutes.

This is best done just before your first exercise &/or after any cardio warm-ups

Visualize your glutes contracting & growing during your activation & throughout your workout.

Get excited, this is often a missing link in your glute growth journey!

Body Recomposition: Lose Fat and Gain Muscle at the Same Time

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Amy Richter, RD originally appeared here.

---

Increasing your protein intake and incorporating strength training into your routine can help you lose body fat and increase muscle mass. It may also boost your metabolism and help protect against some chronic conditions.

Most people trying to lose weight want a trim yet toned body.

Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower numbers on the scale rather than gaining muscle.

Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time.

Aside from trimming fat, using body recomposition techniques may help you increase strength and boost the number of calories you burn throughout the day.

This article defines body recomposition and discusses its health benefits and how to start a body recomposition regimen.

Image Source

What is body recomposition?

Body composition refers to the amount of fat and fat-free mass (muscle, bone, and water) your body contains.

Analyzing body composition gives a better understanding of health than other screening methods that only factor in weight and height, such as body mass index (BMI).

That’s because your body fat percentage in relation to your muscle mass better reflects your overall wellbeing than just weight or BMI (1Trusted Source).

Therefore, body recomposition focuses on body composition rather than weight (2).

Unlike a standard diet, body recomposition is a lifestyle in which fitness and nutrition techniques lead to beneficial changes in your body’s ratio of fat to muscle.

Recomposition means “to form something again or in a different way,” hence the term “body recomposition.”

Though body recomposition has been used by athletes and weightlifters for quite some time, it has only recently gained traction with those simply trying to get fit and lose fat.

Body recomposition is more than just weight loss

Typically, people use a scale to gauge their progress when trying to lose weight.

If the number on the scale goes down, most dieters infer success.

However, the problem with using a scale as the only method to track your progress is that most scales don’t differentiate between fat loss and muscle loss, which is an important factor in measuring health.

Having too much body fat has been linked to a slew of health issues and may increase your risk of chronic conditions, such as diabetes, cancer, and heart disease (3Trusted Source).

In contrast, having a healthy ratio of muscle mass to body fat can improve your health while decreasing your risk of the above diseases (4Trusted Source, 5Trusted Source, 6Trusted Source).

If done correctly, body recomposition changes the makeup of your body so that you have less fat and more muscle.

Interestingly, favoring body recomposition techniques over other methods of weight loss may result in much slower weight loss, or no weight loss at all, due to the simultaneous gain in muscle.

However, contrary to popular belief, your ratio of muscle to fat is the best indicator of overall health and fitness, not body weight (7Trusted Source, 8Trusted Source).

Plus, increasing muscle mass boosts your resting metabolic rate (RMR), meaning that you will burn more calories while at rest (9Trusted Source).

SUMMARY

Rather than simply aiming for weight loss, body recomposition focuses on decreasing body fat while simultaneously increasing muscle mass.

How does body recomposition work?

Since body recomposition is more a lifestyle than a diet, there is no set protocol.

Instead, those wanting to gain muscle while burning fat must commit to changing their diet and exercise regimens in ways that facilitate body recomposition.

Rather than tracking weight on a scale, you should evaluate results by taking body circumference measurements and measuring body fat through methods, such as skinfold calipers.

Body recomposition basics

With traditional weight loss methods, people may drastically cut calories and increase cardiovascular exercise in order to expend more energy.

Though this may result in weight loss, it will most likely trim both fat and muscle mass (10Trusted Source).

When following a body recomposition routine, it’s important to both preserve and build muscle while losing fat at the same time.

Modifications to diet and exercise must be made in order to reach this goal.

While cardiovascular exercise is important for weight loss and overall health, strength training is necessary to alter body composition (11Trusted Source, 12Trusted Source).

In addition, a diet high in protein facilitates fat loss while supporting muscle growth (13Trusted Source).

Body recomposition methods can vary depending on your ultimate goal.

For example, a lean bodybuilder who wants to put on more muscle and cut fat will have different dietary and exercise needs than a person with overweight or obesity looking to lose weight and increase muscle tone.

The good news is that body recomposition benefits everyone, regardless of the amount of fat you want to drop or muscle you want to gain.

The key to effective body recompositioning is finding the right balance between diet and exercise.

SUMMARY

Those wanting to alter their body composition should use methods to increase muscle mass and cut fat. Though body recomposition principles can be used by anyone, methods vary depending on your body composition goal.

How to lose fat

From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways (14Trusted Source, 15Trusted Source).

To lose body fat, a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy (16Trusted Source).

However, cutting an extreme number of calories through very low calorie dieting or engaging in hours of cardiovascular exercise doesn’t necessarily preserve muscle mass.

To lose fat while maintaining or building your physique, it’s best to moderately decrease your calorie intake while incorporating exercises that build muscle mass into your routine, such as strength training (10Trusted Source).

Nutrition and fat loss

Diet quality also matters when it comes to losing fat.

Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass.

A 2013 study in 88 adults with overweight found that a hypocaloric diet that contained 0.64 grams (g) of protein per pound (lb), or 1.4 g per kilogram (kg), of body weight was more effective in preserving muscle mass and reducing body fat than a diet providing 0.36 g per lb (0.8 g/kg) of protein (17Trusted Source).

Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle.

Another older review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1.14–1.3 g per lb (2.5–2.6 g/kg) of body weight (18Trusted Source).

For this reason, upping your protein intake to at least 0.64 g per lb (1.4 g/kg) of body weight may improve your body composition.

Other ways to reduce fat stores

Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:

• Limit processed foods: High intake of processed foods, such as fast food, candy, packaged baked goods, and chips, has been associated with excess body fat (19Trusted Source).

• Reduce carbohydrates: Replacing carbohydrates (especially sugary carbs) with foods higher in protein, healthy fats, and fiber can increase fullness and lower levels of insulin, a hormone that promotes fat storage (20Trusted Source).

• Increase fiber intake: Eating more fiber-rich foods, such as vegetables and beans, can help decrease body fat, especially in the belly area (21Trusted Source).

SUMMARY

Moderately decreasing your calorie intake, limiting processed foods, and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.

How to gain muscle

While losing fat is important, maintaining or gaining muscle is key to changing your body composition.

Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.

It’s vital to combine a healthy, lean body mass-promoting diet with a fitness routine that supports muscle growth and maintenance.

The importance of protein

When you’re trying to build muscle, the right diet is critical.

A balanced diet rich in whole foods, such as fresh produce, healthy fats, complex carbohydrates, and protein, is best for everyone, regardless of fitness goals.

Individuals trying to reform their body composition may need to focus on bumping up their protein intake, as studies have shown that a high protein diet is necessary for promoting muscle growth.

For example, one review concluded that 0.73–1 g of protein per lb (1.6–2.2 g/kg) of body weight per day is best for maximizing muscle gain and strength (22Trusted Source).

Another review of 49 studies found that even though participants consumed an average 0.64 g of protein per lb (1.4 g/kg) of body weight per day, supplementing with 35 g of additional protein daily led to even further gains in lean body mass (23Trusted Source).

This review included people in resistance training programs.

The researchers concluded that consuming the recommended daily allowance (RDA) of 0.36 g per lb (0.8 g/kg) “appears insufficient for those who have the goal of gaining greater strength and fat-free mass with resistance training” (23Trusted Source).

What’s more, research from the International Society of Sports Nutrition suggests that even higher protein intakes of 1.1–1.4 g per lb (2.3–3.1 g/kg) per day may be needed to maintain lean body mass in resistance-trained people who are following low calorie diets (24Trusted Source).

It’s recommended to distribute protein sources evenly throughout the day by consuming protein-rich foods like eggs, poultry, dairy products, and protein supplements every 3 to 4 hours (25Trusted Source).

Best exercises for gaining muscle

Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial.

Strength training involves using resistance exercises to build strength and muscle mass. An example of strength training is lifting weights.

If building muscle and reducing fat is your goal, experts recommend a training protocol of at least 2 days of resistance training per week.

A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week (26Trusted Source).

Combining strength training exercises like squats, bench presses, pushups, and other muscle-building exercises for 2 to 3 days per week alongside 1 to 2 days per week of interval training may be the perfect combination.

Studies show that combining high intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength (27Trusted Source, 28Trusted Source).

SUMMARY

To build muscle, increase your protein intake to at least 0.73 g per lb (1.6 g/kg) of body weight per day and complete strength training exercises at least twice per week.

Supplements to promote body recomposition

Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass.

However, it’s perfectly safe to use protein supplements to reach the recommended intake of 0.73 g per lb (1.6 g/kg) of body weight while undertaking resistance training.

For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis (25Trusted Source).

Protein sources that contain high amounts of essential amino acids (EAAs), especially the branched chain amino acid leucine, are most effective at promoting muscle growth.

Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source.

Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs (29Trusted Source).

Supplements including whey, pea protein, casein, and hemp powders are a practical way to increase your protein intake and can be especially helpful for those engaged in rigorous resistance training.

However, it’s entirely possible to consume the recommended amount of this nutrient through meals and snacks alone.

Adding protein sources, such as eggs, chicken, fish, nuts, nut butters, beans, and yogurt, to every meal and snack is the best way to meet your needs.

SUMMARY

Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth. However, research shows that the most effective way to meet protein needs is through consuming whole food sources throughout the day.

The bottom line

Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.

Try increasing your protein intake to at least 0.73 g per lb (1.6 g/kg) of body weight per day and complete strength training at least twice per week.

Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape.

Intermittent fasting: Surprising update

Intermittent fasting: Surprising update

---

At TGL, we post articles that we find interesting or helpful. Our sharing of an article does not constitute an endorsement of its content.

This article by Monique Tello, MD, MPH, originally appeared here.

---

There’s a ton of incredibly promising intermittent fasting (IF) research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve… but they’re rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.

But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.

The backstory on intermittent fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosley’s TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fung’s 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

Intermittent fasting can help weight loss

IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.

Between meals, as long as we don’t snack, our insulin levels will go down and our fat cells can then release their stored sugar, to be used as energy. We lose weight if we let our insulin levels go down. The entire idea of IF is to allow the insulin levels to go down far enough and for long enough that we burn off our fat.

Intermittent fasting can be hard… but maybe it doesn’t have to be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So I’m prepared to take my lumps on this one (and even revise my prior post).

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as diabetes.

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called "early time-restricted feeding," where all meals were fit into an early eight-hour period of the day (7 am to 3 pm),or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.

Just changing the timing of meals, by eating earlier in the day and extending the overnight fast, significantly benefited metabolism even in people who didn’t lose a single pound.

Why might changing timing help?

But why does simply changing the timing of our meals to allow for fasting make a difference in our body? An in-depth review of the science of IF recently published in New England Journal of Medicine sheds some light. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowering blood sugar; lessens inflammation, which improves a range of health issues from arthritic pain to asthma; and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function. The article is deep, but worth a read!

So, is intermittent fasting as good as it sounds?

I was very curious about this, so I asked the opinion of metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School. Here is what she told me. "There is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective," she confirmed, though generally she recommends that people "use an eating approach that works for them and is sustainable to them."

So, here’s the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. (However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them.)

4 ways to use this information for better health

1. Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).

2. Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.

3. Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).

4. Avoid snacking or eating at nighttime, all the time.

Are you getting the most out of your ZZZs?

The Why & How to Make Sleep Gains = Life Gains

Ever noticed any of these after a crap night of sleep?

• Cravings are off the charts

• Heightened mood swings/ irritability/ anxiety

• Energy is unsteady

• Brain fog

IF YOU THINK YOU ARE A SUPERHERO & SPORADIC OR MINIMAL SLEEP DOESN’T EFFECT YOU...YOU WOULD BE WRONG. 

Sleep not only allows our brain to reboot after a long day,our body to rest, but also this is when our muscles repair & rebuild. It is also a time we produce and balance many different hormones. Did you also know that poor sleep has been linked to weight gain? When you sleep, your body regulates the two hormones that are responsible for feeling hungry (ghrelin) and for feeling full (leptin). If you are sleep deprived, ghrelin increases and leptin drops. This makes you feel more hungry than usual.

SO WHAT DO WE DO WITH THIS???

Read on for tips on how to get the most out of your zzz’s… Build a realistic sleep schedule: Figure out your normal daily priorities & when you will realistically be able to accomplish them, allowing you for 8 hours of shut-eye. We can train our body’s sleep-wake cycle by being consistent. A set bedtime will help us naturally grow tired at that time. This can take time, which is why you want to pick something that makes sense to your life. You may also find building consistency here helps with time management in other departments!

Create Sleep Hygiene - Relax and unwind. This will calm your mind and prepare you for a good night’s sleep. Ideas: a warm bath, relaxing music, reading a book or meditating. The focus should be on anything relaxing about an hour prior to zzz’s time.

Avoid Heavy Food & Alcohol - Avoid rich, sugar-laden foods before bed so not to energize you or overwork your digestive system. Try to make your last meal light & have it at least an hour and a half before bed. Also,  while some think these help them fall asleep, stimulants such as caffeinated tea, coffee, or alcohol disrupt your ability to sleep restfully, so avoid these several hours before bedtime to help ensure you are getting quality sleep.

Power Off - I honestly hate this one, but also highly agree with it. ...As tempting as it may be to scroll through social media as you are lying in bed, staring at a screen actually interferes with your body’s melatonin production and will disrupt your ability to drift off. Try turning your tech off at least half an hour before bed or at least setting it to Night-Shift mode to support your body’s natural falling asleep process. Create the Perfect Ambiance - If falling asleep or restful sleep is a challenge, you might consider how conducive your sleeping environment is? Think relaxing smells, removing clutter, lighting & physical comfort...as these all play a role in the process.

Move Daily - Exercising regularly will help you fall asleep quicker and stay asleep longer. Not only tiring you on a physical level, also releasing energy & that feeling of knowing you accomplished something is huge for mental health.

Will CBD Show Up On A Drug Test?

This is a question we get often. In this article, Quest explains why a urine analysis can’t tell the difference between cannabinoids at levels under 50 nanograms.

Learn more here.