Improve Your Fitness In Just 12 Minutes a Week

A treadmill is one of many ways to do high-intensity interval training.  Tabata's classic study used a stationary bicycle.

A treadmill is one of many ways to do high-intensity training. Tabata’s classic interval study used a stationary bicycle.

…if you’re an overweight out of shape man. The lede touts three 4-minute workouts a week. The fine print adds a 10-minute warm-up and 5-minute cool-down. So now we’re up to 19 minutes x 3 = 57 minutes a week.

Medical Daily has the details, or you can go straight to the research report. These guys walked, jogged, and ran on an inclined treadmill. The 4-minute “exercise” is intense.

Study participants increased their oxygen consumption, a common measure of fitness. The also dropped their fasting blood sugars by 5%.

I don’t see why you couldn’t replicate these results with other types of exercise, such as bicycling, burpees, or running outdoors.

We’ve already established that most of us will never exercise for two or three hours a week. How about an hour? If you’re sedentary now, what are you waiting for?

Steve Parker, M.D.

Coenzyme Q10 Seems to Help In Chronic Heart Failure.

Details are at MedPageToday. Patients taking 100 mg three times a day had better outcomes compared to placebo. A separate study suggested that CoQ10 improves pumping action of the main heart chamber, the left ventricle.

BTW, the Mediterranean diet helps prevent heart failure in the first place.

Girlhood Physical and Sexual Abuse Linked to Food Addiction Later

MedPageToday has the story:

National surveys suggest that more than a third of girls in the U.S. experience some degree of physical or sexual abuse before they reach adulthood, the researchers noted. Studies also have linked childhood abuse with an increased risk for adult obesity and anorexia nervosa and bulimia, but the new analysis is the first to explore an association between child sexual and physical abuse and a wider range of binge eating and food obsession issues now grouped together under the umbrella term ‘food addiction’.

“Our findings suggest that women with a history of childhood abuse are more likely to report engaging in these uncontrolled, addiction-like eating behaviors, and we also found that the harsher the abuse they experienced, the stronger the association,” the investigators wrote.

The article also helps you figure out if you have food addiction.

 

This Is What You Get When You Turn Over Healthcare to Politicians and Bureaucrats

From MedPageToday:

Medicare provider information in two separate databases was inaccurate most of the time and generally inconsistent between the two, compromising the program’s ability to detect fraud and abuse, a government watchdog found.

Data in at least one field were inaccurate in 48% of inspected records in the National Plan and Provider Enumeration System (NPPES) and in 58% of inspected records in the Provider Enrollment, Chain and Ownership System (PECOS), according to the Department of Health and Human Services Office of Inspector General.

Moreover, provider data were inconsistent between NPPES and PECOS 97% of the time, and the Centers for Medicare and Medicaid Services (CMS) didn’t verify most provider information, the watchdog agency said in a report released Thursday.

Having to deal with these agencies is one of the many reasons doctors don’t own and run their own practices.

My Second 24-Hour Fast: Stay Busy To Make It Tolerable

Does this model fast to stay this skinny?

Does this model fast to stay this skinny?

I just finished my second-ever 24-hour fast. It went well, although not quite as easy as my first one in February. The novelty has worn off. I had more thoughts of food and eating this time.

Dietriffic dietitian Mel Thomassian spurred me to finally try fasting by summarizing what we know and don’t know about intermittent fasting and effects on health.

I had a brief pang of guilt about half way through this last fast when I realized I had just drunk 7.5 oz of Diet Coke. Then I remembered it had no calories, so I was OK as far as I’m concerned. I drink black coffee, too.

Here’s the mind game that get’s me through the fast. I eat my last meal, then sleep for seven hours. Next, I get up and putter around the house for a few hours, then head to the hospital for my 12-hour shift. So I’m not tempted by food at home, nor bombarded by food ads on TV for most of the 24 hours. It helps to be busy. Soon enough, the 24 hours is up and I break my fast.

I’m tempted to extend the fast longer, or try a physical work-out after a prolonged fast. It’s self-experimentation, not an obsession or eating disorder. A longer fast might be easier if my wife joined in. At this point she doesn’t even know I’ve done these two fasts.

The Fast Diet is pretty popular right now. Check out Dr. Yoni Freedhoff’s review.

Steve Parker, M.D.

 

 

Insulin Resistance Linked to Brain Shrinkage (Atrophy)

MRI scan of brain

MRI scan of brain

…according to a new report in Diabetes Care.  As if that weren’t bad enough, brain functioning was also adversely affected! The next question is: Would prevention or reversal of insulin resistance preserve the brain?  Stay tuned, because nobody knows yet.

Only a few of the study participants had diabetes.  The study at hand supports others that suggest diabetes predisposes to dementia.

What Can I Do About It Now?

You could have your doctor order some expensive blood tests to see if you’re insulin resistant. (Insurance may not pay for them, either.) Or you can measure your waist size. If your waist circumference is over 39 inches (99 cm) and you’re overweight or obese, odds are good that you have some insulin resistance.

A couple ways to improve your insulin sensitivity (reduce insulin resistance) are:

  • lose your excess fat weight
  • start a regular exercise program

Steve Parker, M.D.

U.S. Memorial Day Poem: “It Is the Soldier”

It is the Soldier, not the minister

    Who has given us freedom of religion.

It is the Soldier, not the reporter

    Who has given us freedom of the press.

It is the Soldier, not the poet

     Who has given us freedom of speech.

It is the Soldier, not the campus organizer

     Who has given us freedom to protest.

It is the Soldier, not the lawyer

     Who has given us the right to a fair trial.

It is the Soldier, not the politician

     Who has given us the right to vote.

It is the Soldier who salutes the flag,

Who serves beneath the flag,

     And whose coffin is draped by the flag,

     Who allows the protester to burn the flag.

 —Charles M. Province

B. Stone Slams My “Advanced Mediterranean Diet” Book

…with a 1-star review at Amazon. For example:

I do NOT recommend this book. If you buy it anyway, talk it over with more than one well qualified physician before using the advice it contains.

The other reviews are better.

My Grand Canyon Hike

Steve Parker MD, arizona, colorado river, grand canyon

Me and my Merrell boots, about 3/4 of the way down to the Colorado river

Twenty of us from BSA Troop 131 hiked to the bottom of the Grand Canyon, then back up and out two days later on a recent weekend. It was a trip of a lifetime for me.

If you’ve never been to the Grand Canyon, you need to see it in person. Photos don’t do it justice.

We descended to the Colorado river on a Friday via the South Kaibab trail. This is about seven mile long and drops 4,800 vertical feet. I was glad to be using trekking poles to take some of the strain off my knees. After four hours hiking, we crossed a bridge over the river and were in Phantom Ranch. By this time, I had been awake for 25.5 hours straight, so I was exhausted.

Phantom Ranch is a collection of cabins that house roughly 40 guests, nestled along Bright Angel Creek. They serve meals at a cantina. So we didn’t have to carry in tents, sleeping bags, or food. The cabins are air-conditioned and have hot/cold running water, toilets, and showers. These must be reserved many months in advance.

We rested and explored the canyon on Saturday, then hiked out on Sunday starting at 7 AM. To get back to the rim, we took the Bright Angel trail, which is about 10 miles long. I hiked out in five and a half hours, ahead of most of the other adults because I had to be at work in the hospital at 6 PM the same day. Everybody was out of the canyon in six and a half hours or less. Some of the scouts made it out first, ahead of me.

As you might imagine, this is not a trip you do on a whim. All of us had been doing training hikes for the previous four months, including at least two that were 10 miles in length. One of those covered 2,400 vertical feet of elevation.

One of the highlights of the trip for me was seeing my first wild ringtail, a mammal about the size of a house cat that has a body that moves and looks like a squirrel and has a a ringed tail that’s longer than its body.

Our troop seems to do this trip every other year. Lord willing, I’ll be back in the canyon in 2015!

Many thanks to Cindy M for leading us!

-Steve

Steve Parker MD

You can appreciate how wide the trail is, which indicates this is close to the rim, where day-hikers tread

Steve Parker MD

South Kaibab trail. Not for you if you have a fear of heights.

Steve Parker MD

Switchbacks on the South Kaibab trail

Steve Parker MD

Colorado River as seen from South Kaibab trail

Steve Parker MD

Phantom Ranch is nestled in the greenbelt in the upper right corner

Steve Parker MD

View from South Kaibab trail, closer to the rim than the river

Steve Parker MD

One of two bridges over the Colorado river quite near Phantom Ranch

Steve Parker MD

The 10-bed dorm I slept in. Cramped, but you spend little time here.

Steve Parker MD

Bright Angel Creek within Phantom Ranch. I ate lunch sitting on a rock in the middle of the stream. Spring-fed, undoubtedly.

Steve Parker MD

One of many mule deer at Phantom Ranch. They had little fear of us.

Steve Parker MD, arizona, grand canyon

Bright Angel Trail, close to the rim. Many day-hikers here.

Food Manufacturers Have Significantly Cut Trans Fats But Not Eliminated Them

…according to an article at MedPageToday. Trans fats are thought to cause or aggravate heart and vascular disease.

As long as a food serving has under 0.5 g of trans fat per serving, the manufacturers in the U.S. can claim “zero” trans fat. If you see “partially hydrogenated vegetable oil” in the ingredients list, the product has trans fat. From the article:

To assess changes in levels of trans fats in food products, Mozaffarian and colleagues looked at 270 products from prominent brands — including General Mills, Kellogg Company, Heinz, ConAgra, Safeway, Giant, Campbell Soup, Sara Lee, and Walmart — that were selected from certain large supermarkets and sold between 2007 and 2011.

They found that by 2011, 66% of those products had reduced levels of trans fats, with a mean decline of 1.5 grams per serving and a mean 78% drop in trans fat content in that group.

Most of these reformulated products (82%) reduced trans fat content to less than 0.5 grams per serving, but half of them still contained partially hydrogenated vegetable oils in the ingredients list, the researchers found.