Sunday, October 17, 2010

Coffee for the WIN, Fish Oil Rocks, and Why NOT To Run a Marathon

Yes, I've been MIA.  And Chuck Norris rules.

Appears that my time between posting has gone from 1 week to over 2.  Well, since I'm not trying to sell anything, I have two jobs, and apparently a life beyond the gym and blog-o-sphere, I'm cool with this (truthfully, the 20-odd nutrition profiles I'm doing for the OPT CCP Nutrition Cert are massively time-consuming.)  Oddly enough, it's been almost a year to the date I started this blog.  Who woulda thought?  Anyways, onto the goodies; no Jack-Handy-Deep-Thoughts this time around---just some awesome sciency goodness.

 And I have another reason why...

Am J Physiol Endocrinol Metab. 2010 Oct 13. [Epub ahead of print]

Coffee polyphenols suppress diet-induced body fat accumulation by downregulating SREBP-1c and related molecules in C57BL/6J mice.


The prevalence of obesity is increasing globally, and obesity is a major risk factor for type 2 diabetes and cardiovascular disease. We investigated the effects of coffee polyphenols (CPP), which are abundant in coffee and consumed worldwide, on diet-induced body fat accumulation. C57BL/6J mice were fed either a control diet, a high-fat diet, or a high-fat diet supplemented with 0.5% to 1.0% CPP for 2 to 15 weeks. Supplementation with CPP significantly reduced body weight gain, abdominal and liver fat accumulation, and infiltration of macrophages into adipose tissues. Energy expenditure evaluated by indirect calorimetry was significantly increased in CPP-fed mice. The mRNA levels of sterol regulatory element-binding protein (SREBP)-1c, acetyl-CoA carboxylase-1, -2, stearoyl-CoA desaturase-1, and pyruvate dehydrogenase kinase-4 in the liver were significantly lower in CPP-fed mice than in high-fat control mice. Similarly, CPP suppressed the expression of these molecules in Hepa 1-6 cells, concomitant with an increase in microRNA-122. Structure-activity relationship studies of nine quinic acid derivatives isolated from CPP in Hepa 1-6 cells suggested that mono- or di-caffeoyl quinic acids (CQA) are active substances in the beneficial effects of CPP. Further, CPP and 5-CQA decreased the nuclear active form of SREBP-1, acetyl-CoA carboxylase activity, and cellular malonyl-CoA levels. These findings indicate that CPP enhances energy metabolism and reduces lipogenesis by downregulating SREBP-1c and related molecules, which leads to the suppression of body fat accumulation.
PMID: 20943752 [PubMed - as supplied by publisher]

My Thoughts:  Mice aside, this is an interesting study due to the fact it's dealing with the coffee polyphenols, and not the caffeine content, which is the usual substance associated with thermogenesis.  Anyone who knows me well knows I'll get all glassy-eyed and mystical when discussing coffee, and for good reason---it's the highest source of polyphenols (antioxidants) that North Americans regularly take it in any decent quantity.  That being said, it's obviously not enough to offset the stupid loads of fructose, wheat gluten, and omega-6s.  Nonetheless, chalk up another reason NOT to put down that cup of java. 

Hook into another reason for fish oil...

Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults

Journal of the International Society of Sports Nutrition 2010, 7:31doi:10.1186/1550-2783-7-31
Published: 8 October 2010

Abstract (provisional)


To determine the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.


S: A total of 44 men and women (34+13y, mean+SD) participated in the study. All testing was performed first thing in the morning following an overnight fast. Baseline measurements of RMR were measured using indirect calorimetry using a facemask, and body composition was measured using air displacement plethysmography. Saliva was collected via passive drool and analyzed for cortisol concentration using ELISA. Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4g/d of Safflower Oil (SO); or 4g/d of FO supplying 1,600mg/d eicosapentaenoic acid (EPA) and 800mg/d docosahexaenoic acid (DHA). All tests were repeated following 6wk of treatment. Pre to post differences were analyzed using a treatment X time repeated measures ANOVA, and correlations were analyzed using Pearson's r.


Compared to the SO group, there was a significant increase in fat free mass(read: lean body mass, aka muscle!) following treatment with FO (FO= +0.5 +/- 0.5kg, SO= -0.1 +/- 1.2kg, p=0.03), a significant reduction in fat mass (FO= -0.5 +/- 1.3kg, SO= +0.2 +/- 1.2kg, p=0.04). and a tendency for a decrease in body fat percentage (FO= -0.4 +/- 1.3% body fat, SO= +0. 3 +/- 1.5% body fat, p=0.08). No significant differences were observed for body mass (FO= 0.0 +/- 0.9kg, SO= +0.2 +/- 0.8kg), RMR (FO= +17 +/- 260kcal, SO= -62 +/- 184kcal) or respiratory exchange ratio (FO= -0.02 +/- 0.09, SO= +0.02 +/- 0.05). There was a tendency for salivary cortisol to decrease in the FO group (FO= -0.064 +/- 0.142ug/dL, SO= +0.016 +/- 0.272ug/dL, p=0.11). There was a significant correlation in the FO group between change in cortisol and change in fat free mass (r = -0.504, p=0.02) and fat mass (r = 0.661, p=0.001) CONCLUSION: 6wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol following FO treatment. 

My Thoughts: Hopefully, you've read my thoughts on fish oil; while most people in strength and conditioning circles "know" that it's great for reducing inflammation, not a lot are cognizant of the other benefits. Just because you have your diet "dialed", cut your O6s to low levels, and spend hard-earned money on grass fed beef, there's seriously no reason NOT to take fish oil. Reduced cortisol? Increased LBM? Jackpot.

Art De Vany. Kicking more ass now than you ever will.

If you've hung around the internet for longer than 2.5 seconds and you're interested in all things Nutrition/Paleo/Strength/Conditioning/Primal (read: Totally UBER cool shit), then you've heard the names Chek, Wolf, Sisson, Poliquin and Rippetoe thrown around.  The guy you MAY not have heard about is Art De Vany, who at 73, is probably kicking more ass than you as he runs sprints, lifts heavy shit, and pushes his Range Rover around his gated community. More impressive than what he's doing now, though, is what he's been doing FOR YEARS. Considered the father of the primal movement, Dr. De Vany has been melding primal nutrition, intermittent fasting, and functional fitness for over 25 years.

While he was at the forefront of the Primal movement, he opted early for a "closed-source" community (versus Crossfit's widely known open source, aka free information), essentially cutting himself off.  The reasons may be never known as to why, but thankfully, he has a forthcoming book in December, The New Evolution Diet , based on his concepts of evolutionary fitness.  Am I going to get it?  Does Oprah squeal like a piglet when she's eating corn chowder?  You bet.

A popular criticism amongst the fans of HIIT/Strength Training/Evolutionary Fitness/Primal Fitness (add whatever cave-man like label pleases you) surrounds chronic endurance training; while it ain't my go-to drug of choice, I kinda get why folks do it.  Nonetheless, I'm not a fan of early dirt naps, so I'm in Art's camp on this one:

Top Ten Reasons Not To Run Marathons
(click above for the full article w/studies)

10. Marathon running damages the liver and gall bladder and alters biochemical markers adversely. HDL is lowered, LDL is increased, Red blood cell counts and white blood cell counts fall. The liver is damaged and gall bladder function is decreased. Testosterone decreases.

9. Marathon running causes acute and severe muscle damage. Repetitive injury causes infiltration of collagen (connective tissue) into muscle fibers.

8. Marathon running induces kidney dysfunction (renal abnormalities).

7. Marathon running causes acute microthrombosis in the vascular system.

6. Marathon running elevates markers of cancer. S100beta is one of these markers. Tumor necrosis factor, TNF-alpha, is another.
5. Marathon running damages your brain. The damage resembles acute brain trauma. Marathon runners have elevated S100beta, a marker of brain damage and blood brain barrier dysfunction. There is S100beta again, a marker of cancer and of brain damage.

4. Marathons damage your heart. From Whyte, et al Med Sci Sports Ecerc, 2001 May, 33 (5) 850-1, “Echocardiographic studies report cardiac dysfunction following ultra-endurance exercise in trained individuals. Ironman and half-Ironman competition resulted in reversible abnormalities in resting left ventricular diastolic and systolic function. Results suggest that myocardial damage may be, in part, responsible for cardiac dysfunction, although the mechanisms responsible for this cardiac damage remain to be fully elucidated.”

3. Endurance athletes have more spine degeneration.

2. At least four participants of the Boston Marathon have died of brain cancer in the past 10 years. Purely anecdotal, but consistent with the elevated S100beta counts and TKN-alpha measures. Perhaps also connected to the microthrombi of the endothelium found in marathoners.

1. The first marathon runner, Phidippides, collapsed and died at the finish of his race. [ Jaworski, Curr Sports Med Rep. 1005 June; 4 (3), 137-43.]

Various Training

Honestly, the past couple of weeks have been a seriously de-load cycle for me; while not intentional, perhaps it's a good thing.  After a great sessions of snatching in early Oct, my left knee started barking like a reservation dog.  Uncool.  This happened earlier this year and seemed to resolve itself.  Worrisome, though.

Sept 30th, 1PM, CFLA
Clean Complex
3 Deadlifts/1 Hang Power Clean/3 Split Jerks/1 Clean & Jerk
95#, 135#, 135#, 155#, 155#, 165#
High-Hang Power Clean
135#x3, 135#x2, 95#x5

Oct 4th, Fire Station #1, 11AM
30/30 Circuit, 5 rounds, 5 movements, 25minutes
Typical circuit of various movements to a 30 seconds off, 30 seconds on.
WBS, DB Cleans, Med Ball Situps, Double Unders, Pushups.

Yoga, 7:30PMx1.5hr
I've been going to a local yoga studio with my wife once weekly for a while now; I thoroughly enjoy it, as I alluded to in my last post.  While I don't buy into the metaphysical ramblings, I do 100% buy in to the stress relief, enhanced static flexibility, and ability to levitate.  But for fuck's sake, I swear I'm going to shove one of those goofy fucking foam yoga blocks down the next person's throat that disrupts my savasana

Oct 5th, CFLA, 1PM
65#x1x3, 85#x1x3, 105#x1x3, 125#x1x3, 135#x1x3, 145#x1x3(PR)
This was post-NCCP-1 certification, and 145# felt great; I didn't want to get greedy, but I see a BW snatch of 165# easily in the next few months.  Felt like a million bucks about this until I watched this chick, who weighs the same as me, crush out some insane weight. FML!

Oct 7th, CFLA, 1PM
Deadlift, Wendler 5Rep
135#x10, 225#x7, 255#x5, 280.5#x5, 300#x5, 318#x10.  Nice, puts my 1RM@425#.  Ha!  We'll see.

Oct 15th, My Garage, 3PM
Got home early from some high-angle rescue training, and needed a little sumtin'-sumtin'.  Wendler+MEBB metcon+Bush-League garage Gym = good times.
You might have better weights, but I have the best signage.  And bike.
Over Head Press, Wendler 3Rep
45#x10, 75#x5, 95#x3, 100#x3, 110#x3, 115#x5.  Not exact, as my home weights suck ass, but good enough.  Still frustrated by my OHP, but I *think* it's coming along.  Like a f-ing turtle.

5 Intervals:
9 Thrusters(95#)
9 Pullups
Rest 2:00 between intervals.
40s, 36s, 37s, 35s, 34s.  Tried to butterfly the 2nd interval but lost it, and then successfully in the 4th and 5th round.  Interesting feel to this WOD; not quite alactic, but just starting to grind the glycolytic system.