Topics:
High Carb Feeding study
Effects of Exercise on the Brain
In the last issue of the Daily BS we looked at the effects of a low carbohydrate diet for people with diabetes. In this issue, we’ll look at a study investigating the opposite end of the dietary spectrum… the effects of a high carbohydrate meal.
High Carb Overfeeding Study
“Researchers watched as cells tapped ‘master antioxidant’ to help store excess carbs as fats, allowing cell damage“
Apparently the picture below is demonstrating the above statement. 😀
This is an interesting study, which is why I’m writing about it… but right off the bat, I disagree with one of the statements.
“In a study of 24 healthy human subjects with and without obesity, …“
In some circles it may be cool to say things like ‘healthy at any size’… but it’s just marketing that is pandering to the obese.
If we have learned anything from COVID19, it’s that obesity is not healthy and leaves you at a much higher risk for worse outcomes from infections in general…. but especially for COVID19.
Any way… moving along.
Article: Carb Overfeeding Study in the Harvard Gazette:
“Their findings revealed that excess carbohydrates can contribute to metabolic dysfunction by blocking the synthesis of important antioxidants and demonstrated that high insulin levels under such circumstances can exacerbate the issue.”
This isn’t ‘new news’ but it’s good to see a study showing that excessive carb consumption and high insulin levels ‘can contribute to metabolic dysfunction.
They studied 24 ‘nondiabetics’ who consumed up to 350 g of carbohydrates.
“They found evidence, more pronounced in participants with high BMIs, that the cells were using electrons from glutathione, a “master antioxidant,” to help store excess carbohydrates as fats. This supported their hypothesis that overconsuming carbohydrates may contribute to metabolic distress by limiting antioxidant synthesis in the body.”
The researchers reached this conclusion:
“If [carbohydrate] overfeeding isn’t controlled, some of the traditional ways of treating diabetes, like giving patients more insulin [or more diabetes drugs] to lower blood sugar, can potentially be more harmful.”
Agreed!!
“Carb up and shoot up!” … doesn’t work, isn’t healthy and leads to more metabolic dysfunction!!
Note: Odd that the researchers only mentioned insulin, and not ‘diabetes drugs’.
Overfeeding carbs & taking diabetes drugs to lower blood sugar is harmful as well. I could call that ‘carb up, and pop up’ … for clarity.
I’ve known for over 12 years that the Medical Industry’s advice to ‘carb up and shoot up’ is not appropriate for diabetics and cause much harm. This includes the American Diabetes Association (ADA).
How Many Carbs = Carbohydrate Overfeeding”?
Put another way, how many carbs does it take to be classified as ‘carbohydrate overfeeding?
To me, it’s a very simple answer.
Does the level of carbohydrate in a meal spike YOUR blood sugar into diabetic levels? If so, then your body can’t process that level of carbohydrate and you should reduce carbohydrates.
Diabetic levels of blood sugars are 127 mg/dl or 7.0 mmol/l.
My personal level of carbohydrate consumption has been 30 grams or less for much of my ‘diabetes journey’, but my daily carb consumption over the past few years has been about 5 - 10 grams on average, per day.
I have not reduced carbohydrates to this level out of necessity. Over the years, I have unconsciously eaten less and less low carb vegetables, berries, and fruits. (Other than a year long ‘full-carnivore’ experiment where I only ate animal based foods.)
What you do it is up to you… but my goal is to maintain truly normal blood sugars. And I can’t do that ‘drug and insulin free’ unless I greatly limit my carbs. For more information on my ‘diabetes diet’, click here.
Next up … Exercise and the BRAIN!!
Article: Neuroscientist shares the 4 brain-changing benefits of exercise
I’m a fan of exercise… especially weight resistance exercise. I exercise ‘most days’ a week.
From studies we know that weight resistance exercise benefits the body … and the brain. Today I want to share an article from a neuroscientist who shares the 4 brain-changing benefits of exercise.
As a bonus, she also provides her exercise schedule. It’s one thing to read a researcher’s insights, but it’s even better to see how they apply their knowledge in their own life.
“Through my years of research as a neuroscientist, I’ve found that exercising is one of the most transformative things you can do to improve cognitive abilities, such as learning, thinking, memory, focus and reasoning — all of which can help you become smarter and live longer.”
Benefits of Exercise
1. It decreases feelings of anxiety
2. It improves your focus and concentration
3. It promotes the growth of new brain cells
4. It protects your brain from aging and neurodegenerative diseases
The scientist who wrote the article supports the benefits with studies, if you care to read them, click here.
So what does the workout schedule of a neuroscientist who has studied the benefits of exercise on brain health look like?
“I try to do at least three to four 30-minute workout sessions a week. You’ll also get the most benefits out of aerobic exercise, which increases the heart rate and pumps more oxygen into the brain.”
4 x 30 mins = 120 minutes a week, two hours a week.
A typical week of exercise for me is closer to 4-5 hours a week. My typical workouts are usually about an hour, and I perform these workouts 4-5 days a week.
But the benefits of exercise can achieved with as little as 3 to 4, 30 minute sessions a week.
For the last 23 days, I have been doing a daily #Triple100 workout challenge where I do 101 push ups, 101 pull ups (chair assisted) and 101 jump squats. It takes me about 40 minutes per day. This equates to about 4.5 hours per week.
Exercise, Muscle Mass and Insulin Resistance
One of the reasons weight resistance exercise benefits the body and the brain is due to the effects on glucose and insulin. Weight resistance exercise helps maintain muscle mass, which helps regulate glucose, by helping to make cells more insulin sensitive.
Increasing insulin sensitivity is what we should all be seeking, especially as we age.
Increasing insulin sensitivity decreases insulin resistance … which is beneficial for everyone but especially those suffering from the ‘diseases of modern living’, including type 2 diabetics.
Someone once said, “Exercise is so beneficial to the body … if exercise was a pill, it would be prescribed by every doctor on the planet.”
Get your booty MOVING! … I do. ❤