Even though there still exists some controversy in the realms of pre- and post-workout nutrition, a few basic truths should illumine the inherent simplicity. Firstly, everyone possesses a degree of biochemical individuality which molds their nutritional needs. Therefore, different macronutrient and micronutrient meal compositions will invoke different results in different folks. So attempts to precisely standardize pre- and post-workout recommendations will continue to be somewhat futile, which is why such recommendations change nearly every week in the world of "bro science."
With that said, there are definitely some facts that apply universally. First among these is the well-known pillar of protein and carbohydrate consumption being able to trigger a notable increase in muscle protein anabolism after resistance exercise [1]. Although, the extent of this increase and the importance of the meal's immediacy are often overstated [2]. What is much more important for recovery from and adaptation to exercise is the composition of your diet at large, as well as the refraining from exercise in a significantly fasted state. Of course, one's hormonal atmosphere has a huge influence on muscle protein synthesis, so we can't look at exercise recovery as something that exists in a vacuum of amino acid availability and insulin concentrations [3]. Furthermore, it's worth noting that cellular glucose uptake is not completely dependent upon insulin [4]. As A. H. Manninen has stated, "there is sufficient population of glucose transporters in all cell membranes at all times to ensure enough glucose uptake to satisfy the cell's respiration, even in the absence of insulin" [5]. It also wouldn't hurt to mention that reasonable, meal-driven elevations in insulin after exercise shouldn't interfere with exercise-induced fat loss, but should in fact enhance it [6]. Next, it has been shown that an intake of roughly ten grams of essential amino acids (or somewhere around thirty grams of whole protein) at a meal maximally stimulates muscle protein synthesis, and that an intake above this value doesn't appear to effect a greater anabolic response [7] [8] [9]. Providing the body with a sufficient supply of protein during the day may decrease body fat through increasing muscle mass and heightening one's resting energy expenditure (most of the energy used for muscle protein turnover stems from fat oxidation) [10] [11]. So, specifically what would constitute a good post-workout meal? If a distinct post-workout meal is indicated by your training needs, my suggestion is a vegetable juice or smoothie mixed with hemp and pea protein. Such a meal would offer an easily utilized supply of carbohydrates, amino acids, vitamins, minerals, and phytonutrients that would help your body appropriately respond to the stimulus of exercise much more than an isolated or refined mixture of protein and carbohydrates, as typically found in most post-workout supplements [12] [13]. References:
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Castor seed oil is extracted through the pressing of castor seeds, the housing plant for which is native to India and the eastern lands of the Mediterranean Basin. Ricinoleic acid, an omega-9 fatty acid, contributes about 90% of castor oil's composition. Ricinoleic acid has demonstrated notable antioxidant and anti-inflammatory action, though when taken orally, castor oil can induce diarrhea by irritating the intestinal mucosa and triggering a local release of prostaglandins [1] [2] [3]. Castor oil is definitely an ancient healing agent, and has been employed successively in the care of multiple ailments and complaints including: acne, stretch marks, keratosis, skin abrasions, edema, fungal infections, hair loss, gallstones, hepatitis, ADHD, musculoskeletal pain, cavities, and gum erosion.
In this post, let's focus on the use of castor oil for the specific treatment of endometriosis, ovarian cysts, and uterine fibroids. This application stems from ricinoleic acid's ability to serve as an emmenagogue or menstruation stimulator, which is why I would avoid using castor oil during the days you're menstruating. Furthermore, castor oil may help unclog lymphatic congestion, as well as facilitate a shift toward parasympathetic dominance, especially in the area treated [4]. Administering castor oil for abnormal growths in the female pelvic cavity can be done very simply via one of two means. The first of which is a direct topical application of castor oil to the abdomen, using some kind of gentle massage technique to help relax the soft tissue and drive the oil into the skin. I'm not a fan of using a plastic sheet combined with an electric heating pad to increase absorption of the oil, instead I'd recommend warming the oil in the oven or in the sink using some hot water. The second route is more direct and likely to be more effective for cysts, fibroids, and endometrial growths, and consists of wetting a tampon (preferably an organic cotton tampon) with castor oil and inserting the tampon into the vagina. You can leave the tampon in overnight, or you can insert two or three new tampons wetted with castor oil during the day. Either method can be used a few times a week for two or three weeks. Utilizing castor oil in this way, many have reported at least a shrinking of abnormal pelvic growths, if not a complete dissolving or even expulsion through the vaginal canal. MMS or chlorine dioxide, with or without castor oil therapy, may also be of use in remedying the same conditions. References:
Human beings are correctly classified as holobionts, complex organisms intertwined with numerous classes of symbionts or symbiotic microorganisms. The microbiome (the aggregate genome of our microbial residents) coupled with the human genome equals the hologenome, the collective genetic system of the human body. The oral microbiota exists as an integral facet of the systemic microbiota, and houses the second most diverse populace of microbes, including over 700 bacterial species [1] [2]. As expressed by Kilian et al., "The diverse community that makes up the oral microbiome is finely tuned by nature to protect from disease, and it is of great importance to maintain its natural diversity" [3].
The human microbiome at large plays numerous roles in the metabolic and immunologic functionality of the body, being involved in: the maturation of the immune system, the digestion of foodstuff, the generation of ATP, the regulation of fat storage, the detoxification of toxicants, the maintenance of mucosal barriers, the modulation of proinflammatory and anti-inflammatory processes, and the body's resistance toward unwanted microbial colonization [4] [5] [6] [7]. Focusing on the oral microbiota, oral bacteria are able to communicate via 'quorum sensing,' which aids in their colonization of the mouth, their formation of biofilms, and their adaptation to environmental changes (changes stemming largely from the human's diet and dental hygiene) [8]. Different microbes settle in different regions of the mouth that offer mini habitats, such as the tongue, cheeks, lips, teeth, and soft palate [9]. Human saliva contains antimicrobial proteins such as lactoperoxidase, lysozyme, and lactoferrin, yet at the same time, some oral bacteria can feed off of salivary glycoproteins [10]. For those who supplement with nitric oxide precursors (like L-arginine), there is a point worth making here. Normally, the presence of oral bacteria expressing the enzyme nitrate reductase is beneficial and desirable, as these bacteria reduce salivary nitrate to nitrite, which can then be converted into nitric oxide, a crucial player in cardiovascular health. However, with an excess of nitric oxide being formed in the body (possibly due to supplementation with nitric oxide precursors), an undesirable amount of peroxynitrite may be crafted, potentially contributing to enhanced oxidative stress and DNA damage [11] [12]. I am not saying that supplementation with nitric oxide precursors should be avoided though, I'm just saying that excessive nitric oxide generation is something worth keeping an eye on. Now looking at the health of the oral cavity itself, when too many organic acids are produced through bacterial fermentation of carbohydrates, a lowering of the local pH can drive demineralization of the teeth [13]. Additionally, with a shift toward the selection of acid-tolerating bacteria, a self-perpetuating cycle of inflammation, tissue breakdown, and worsened dysbiosis can be instigated that promotes the ultimate development of periodontitis [14]. With an overgrowth of pathogenic microbes in the mouth, one may become more susceptible to such ill-health conditions as cardiovascular disease, rheumatoid arthritis, inflammatory bowel disease, respiratory tract infection, and diabetes [15] [16] [17]. Armed with this knowledge, from now on you may wish to inquire about an individual's oral microbiome health before you give them a kiss. I hope this article was helpful. Have a great weekend. References:
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AuthorDenton Coleman is an Exercise Physiologist and Medical Researcher. Archives
October 2023
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