Skip to main content

Posts

Covid-19 Revelations: We Don't Need Gyms, We Never Did!

Insider

I'm not sure how everyone else is doing during Covid-19, the lockdown and gyms being closed, but I'm personally down 12+lbs. True, some of that is muscle since I can't lift, but a lot of it was excess fat. The fact is, gyms are not always utilized correctly, and people can do better by getting proper exercise in the real world. The best use of a gym is inclement weather, week nights during the winter, or short duration high intensity weight training. Spending your weekends and even your summer week nights at the gym is a terrible way to get exercise. Walking (walking briskly or with a weighted pack if you feel walking is too easy, is still one of the absolute best forms of exercise in terms of risk vs benefits), hiking (even better than walking, introduces instability and elevation and usually involves that weighted pack), biking (mountain, road, gravel, even indoors - if you must), swimming (you don't need a pool to swim, open water is fun and free), paddling (…
Recent posts

Visceral Fat is not Subcutaneous Fat

Hmm... No. Both the photo and title are misleading. Visceral fat isn't the same as subcutaneous fat, which while not pretty, is relatively harmless provided it isn't excessive. Visceral fat on the other hand is fairly dangerous as it surrounds your organs and is a sign of metabolic disease and insulin resistance. The reseason visceral fat may be so dangerous vs subcutaneous fat is a regulartory molecule called TRIP-Br2. TRIP-Br2 is not found in subcutaneous adipose tissue. Oddly enough, TRIP-Br2 appears to block or prevent normal lipolysis. So, if you have lots of visceral fat, you might not be able to lose weight normally. This may explain why many people struggle with the viscous cycle of failure. Insulin resistance, inability to lose fat, and so on, are all tied together. This may also be why diets like keto (insignificant carb), carnivore (0 carb), low carb (<20% of your calories from quality carbs) work for people when the standard diets don't, even though many in …

Diet Tribes Won't Save You From COVID-19 But That Doesn't Mean Your Diet Won't Kill You

I've seen about the internet, people in various diet tribes pushing specific diets and supplements to prevent Covid-19 from getting you. The fact is no diet, supplement or nutrient will (likely) save you. But the fact is those most at risk are people who made a lifetime of bad dietary and lifestyle choices. Metabolic disease (obesity, visceral fat, and diabetes), CVD, hypertension, and smoking are all underlying health/lifestyle problems or comorbidities that increase mortality if you become infected with SARS-COV-2. While there may not be anything that you can do in the near term to flatten the curve via diet and lifestyle, long term you can help reduce you exposure to diseases like this by making mindful choices. Reducing junk carbohydrates and junk fats, eating real nutrient dense food and learning to cook for yourself are all great ways to make yourself healthier and more resistant to disease. Both metabolic and infectious.


CNN.com

USDA Low Carb Dietary Guidelines: Not Only Misinformed but Dangerous

"Due to the mountain of evidence supporting low-carb diets, since 2012 I have  followed one to manage my own type 1.5 diabetes — which has characteristics of both type 1 and type 2 diabetes. And I have helped countless patients do the same. If many of my patients and I consume more than 50 grams of carbs a day our sugar goes out of safe range, no matter how much we exercise — and I am an avid runner."  If the committee moves forward with its potential “low-carb” definition in the upcoming 2020 guidelines, it will be a grave misstep. Labeling a diet that derives nearly half its calories from carbohydrates as “low-carb” is not only unscientific, it’s dangerous. Folks who follow this recommendation won’t see any of the benefits of a true low-carb lifestyle. Their health will continue to deteriorate — and they’ll dismiss “low-carb” diets as ineffective. - Dr. Mark Cucuzzella https://www.sunjournal.com/?p=9383994
Like Dr. Cucuzzella, I've been low carb (and intermittent ketogen…

Orange Juice Sales Soar in Misguided Hopes of Warding Off COVID-19 While Diabetes is Number Two Comorbidity

Orange juice -which is associated with type 2 diabetes- is definitely not what you want to be drinking to ward off Covid-19. In NY State the number two comorbidity in Covid-19 mortality is diabetes. While orange juice might be a reasonable source of vitamin C, you are far better off eating spinach, broccoli, kale, sweet potato, tomato, or peppers. Basically there are many healthier options. If you doubt OJ is bad for you, you can always check your blood glucose after drinking it and see for yourself.
NYS DOH COVID-19 WORKBOOK 

I've also included a link to a British medical journal large cohort study that looks at this particular issue. Keeping in mind that the study actually found that most whole fruit consumption was only weakly inversely associated with type 2 diabetes (blueberries being somewhat of an exception), yet there was still a higher risk of diabetes in juice drinkers. Basically, fruit is likely not protective against type 2 diabetes (which makes sense as it raises blood …

Muscle Mass and Cardiovascular Health, It's More Than Aerobic Exercise

The heart is the most important muscle in the body, and more than a half century after Dr. Kenneth Cooper's recommendations to train the heart via aerobic exercise -aka cardio- there continues to be evidence that this is not the most beneficial way to improve heart health or healthspan. This study looks at the benefits of increasing skeletal muscle mass specifically on heart health. 
The study found participants in the highest skeletal muscle mass tertile (the people with the most lean muscle mass) had 81% (HR=0.85) lower risk for a CVD event (heart attack) as compared with those in the lowest SMM tertile. 


One way to look at it, despite all the extra time spent running, it is sprinters who likely have healthier hearts than distance runners when muscle mass is factored in. 
So even if you enjoy running for the pure joy of it, consider rebalancing a little more time to the weight room, your heart will appreciate it.

Welcome back to the (new) Capital Region Caveman

Welcome! And maybe welcome back. 

First, I haven't actually worked out the scheme/layout of the blog yet. I wanted to get it up and rolling while I work on making it visually appealing. I'll be posting some of the old archived post from old site dating back to 2013. There was some good information on the old site. Of course, I'll be adding new content. Second, while I truly believe Paleo and Paleo lifestyle and all that entails -sans the evil grips of commercial marketing- is the most responsible and honest lifestyle you can follow, because it was and is performance based, preaches personal responsibility and doesn't promise quick fixes. It's truly a lifestyle change vs a diet. This site, the Facebook page and the Twitter aren't exclusively Paleo. By that I mean, we don't follow Dr Cordains (diet) or any other Paleo gurus principles to a T. If you want to eat legumes, go for it. Milk/dairy, have at it. You like grains, have at it (though, I believe you shoul…