Wednesday, March 7, 2018

How to prevent a catabolic state (Muscle Breakdown)?

I am in the slow process amping up my cycling with the goal of increasing fitness and dropping body fat.  My most recent InBody Scan had me at 16% bodyfat and my goal is 10% by June which gives me about 3 months.  That is no small task.

One of the obstacles of dropping bodyfat while increasing daily activity and training is avoiding a catabolic state.  A catabolic state simply means that your body is breaking down muscle tissue.  Definitely not what you want when your looking to gain strength and speed.

I am not necessarily interested in weight loss, rather I am looking for body composition change...lose fat, retain/add lean muscle.

One of my daily strategies is morning fasted cardio.  And no, I'm not sitting on a bike for 1-2 hours at a steady state which is mind numbing boring.  My morning cardio consists of varied intervals, changing up the intensity, time, rest and position on the bike.

20 minutes prior to getting on the bike I take 6 Essential Amino Acids that provide my body with a highly absorbable protein soutce (99%).  This is to ensure I do not breakdown muscle tissue while training in a fasted state.

This also the only Amino Acid that I carry in my office for our patients and athletes.

Here is an excerpt from the Body Health website:

You have heard about protein and amino acids, but do you know what they are and how they work?
Simplified, protein is what the body’s structure is made of. Bones, muscles, hair, organs, immune cells and many hormones are all proteins.
For a muscle to get stronger, it must add protein to its existing mass. When muscles work hard, they build up lactic acid. Muscle cells have enzymes to breakdown lactic acid and these enzymes are also proteins.
Proteins are chains made up of amino acids. These are linked together (like beads on a string) to form proteins, which differ based on which aminos are used and in what order. For instance, a hair protein has a different string of aminos than a muscle protein.
There are 22 known amino acids, but our bodies only need 8 of them to construct all of its proteins. These are called “essential amino acids” because we cannot live without them; they must be part of our dietary intake.
After a hard workout, muscle cells need to rebuild their proteins. If the aminos they need are unavailable to the cell at that time, those proteins will not be built. And the whole sequence of repair will be incomplete or delayed. As a result, new muscle growth won’t happen or happens belatedly, so the training effect one expects does not happen, and even worse, you breakdown and get inured.
The same thing happens with many proteins that our immune system is made of. After a hard workout or competition, if there isn’t enough protein intake to complete the repair process and keep your immune system proteins at the optimum level, you can get sick. Bottom line: we need the proteins that will give us the correct proportions of the eight essential amino acids, in a form that the body can use easily, without excess nitrogen waste.

Athletes become deficient in amino acids for many reasons, including thinking they’re getting enough from their meals or supplements, when in-fact they many not be.
We evaluate sources of protein from our diets based on how well they supply us with the eight essential aminos, and how well the body can use them to build up the body structure. The term “Amino Acid Utilization” (AAU) measures what percentage of a protein is being utilized by the body. If the protein is in the wrong proportion of aminos, or in the wrong form, it gets turned into waste, or burned as calories. And since proteins have nitrogen at their core, you can measure how much nitrogen was actually used, as opposed to how much became waste. Proteins that are used well will have a high AAU rate.
Eggs are the best food, having 48% utilization. Meat/Poultry is 32% and of note is whey protein, which has only 18%, so 82% becomes excess calories or waste that the body must use its resources in order to eliminate.
PerefectAmnino has the exact amino acid formula, with an AAU of 99%, supplying the cells with all of the essential amino acids, in the precise proportions so they can make the protein immediately. It reaches your blood stream in 23 minutes, making it immediately available to every cell. This translates into faster and more complete recovery, improved lactic acid clearance, bigger and better strength gains, improved immune system, stronger tendons, bones and ligaments.
In medical studies, athletes who were taking this formulation, after one month of use, had impressive muscle strength changes and their lactic acid clearance improved by 16%.
PerfectAmino is not gene therapy and is not an illegal anabolic steroid or growth hormone. But given the genes that you have, you can maximize your health and performance, provided you give your body the exact nutrition it needs, when it needs it.
Because the body is 60% water and 19% protein, if you drink a lot of water and supplement your protein intake with PerfectAmino (especially before and after workouts) you can reach some of your maximal fitness goals faster. Labeled as “protein therapy”, PerfectAmino is best described as an anabolic un-steroid, allowing your body, through nutrition, to build itself up without any harmful drug effects.

Tuesday, March 6, 2018

Semi fasted cardio READY FOR LAUNCH

Today's semi fasted cardio session starts with 20 oz water followed by 2 handful Hawaiian macadamia nuts and a double espresso with Laird Superfood Creamer!

Shoulder Pain Gone Overnight

Over the last couple of months I have been including weekly bench press marathons to develop more over strength and size.  Yesterday I decided to perform 8 sets of flat bench press with a weight that I can perform for 3 reps.  In between each set I stood on my power plate to rest but also to stimulate lymphatic drainage (inflammation removal).

The shoulder has been relatively quiet with the use of Amino Neuro Frequency Therapy but last night I wanted to try a different frequency protocol.

I used the Flex Pulse which is a hand held device that produces PEMF (pulsed electromagnetic fields) and set it for 10Hz-100Hz. 

Here is why I chose those frequencies:

The muscles of the body have been found to oscillate at different ranges of frequencies, the most common being 10 Hz and 100 Hz. 10 Hz is the most common oscillation in the largest muscles of the body and the non-skeletal muscles, such as in the intestines and blood vessels. 100 Hz is more often seen in the white muscle of the body, such as in the upper extremities, shoulders and upper chest. There would be no harm in using 10 Hz or 100 Hz in muscles that do not typically have that respective frequency. Both of these frequencies are healing frequencies regardless. Program 2 alternates every minute between 10 Hz and 100 Hz. Most of the time, program 2 is going to be used on the muscular, tendon and ligament areas of the body. P1 would still end up being used more often to accelerate tissue healing, whether muscle or other tissue. And, our experience indicates that 10 Hz alone is better for pain management.

As I am writing his blog at 7am I am experiencing NO pain and in fact I seem to have an increase in my range of motion.

I use a PEMF full body mat every day when I am at my office and have noticed significant improvement in recovery time from workouts but this little gadget really knock out the pain in a couple of hours

Better health through science........

Sunday, March 4, 2018

Shutting down the Injured Athlete.

This week I have had two instances with patients contemplating continuing participation in their sports while they are injured.


Me: So your telling me that your daughter is a swimmer, with a shoulder injury, she is getting physical therapy 3 times per week for 4 weeks and its not getting better?  

Sounds about right.

Certain injuries need rest. In this swimmer's case she has been only participating in swimming, year round with no rest, no cross training what-so-ever, and she is 14.  And the parent asks me if she should stop cold turkey.

COLD TURKEY???? You stop smoking cold turkey! you stop drinking cold turkey!!

If you do not let the body heal, what are you expecting to happen.

It is possible to train through certain injuries and I am very conservative with shutting down an athlete which means I rarely do shut down an athlete.

Injuries are great learning experience for athletes because they learn to strengthen other weak areas while their injury heals.

I see this often with runners that live in the sagittal plane and perform almost no cross training in the other two planes (Coronal and Axial).  These are the patients with hip pain and knee pain with no traumatic event.  Running requires stability in all planes.  If your a runner and your not getting faster or you can not increase your mileage it is most likely that you have instability in one or all of these planes.

Personally when I took  my cycling from 30 miles per day to 90+ miles per day my upper back and arms were on fire and in pain.  By strengthening my axial and coronal planes I was able to resolve all my upper back issues.

This is not rocket science. If your core is weak and you have limited functional stability you will break down.

Now if your a runner, your going to need dynamic core stability work and I also advise trail running.  Uneven surfaces provide lots of proprioceptive (awareness of where you are in space) information and activation of stability tissues.

If you have any questions or if you want to start some dynamic core stability call or text me,

Its Sunday and I am getting this done in between patients so I may have some grammatical errors.

Wednesday, February 28, 2018

Morning Routines

My morning routine usually sets my mood.

Today's agenda so far....

Wake up at 4:50
Take the princess out (doggie)
Bulletproof coffee (double espresso, 1 large tablespoon ghee, 1 teaspoon MCT oil)
Dog park

I find that if I get outdoors early in the day my mood is much more chill and significantly less stressful.

Nothing better than early morning sunshine, birds chirping, playing fetch with the princess, listening to a babbling brook all before jumping into my day

Tuesday, February 27, 2018

Home Gym Necessities Part 1

Morning fasted cardio to speed up fat burning requires some equipment.

My preference:

Cervelo P2 Tri (Wedding present from the World's Greatest Wife!!) bike on a Wahoo trainer to keep me limber and aero ready!

Johnny Spin Bike (Craigslist steal at $250 for 2!!!)

Dreadmill that I use for intervals, no more than 20 minutes. These days I just run to my car or run to the bathroom.

Monday, February 26, 2018

Feed me

Morning, fasted, post 60 minute trainer (Wahoo) workout...Organic Broccoli, Organic Quinoa, Eggs (pasture raised) with a good portion of pink Himalayan salt.  Every talks about bananas and muscle cramps when you actually lose more salt in sweat not potassium.