Matt Metzgar

Protein: An Aid to Weight Loss

This recent study is just one of a recent batch of research showing the beneficial effects of protein.  In this study, replacement of carbohydrate with protein (while keeping fat constant) led to more weight loss, and importantly helped to retain lean mass.  This study isn't perfect, primarily because it restricted calorie intake, but other ad libitum (no restriction on food intake) studies show similar results.

In comparison, this study touts the weight loss benefits of an ad libitum vegetarian, high-carbohydrate diet.  However, if you look at the details, you will see the subjects lost weight, but also a substantial amount of lean mass.  In total, subjects lost about 10 pounds of weight.  However, only 6 pounds lost were from fat, the other 4 pounds were from lean mass.

Losing lean mass should be avoided at all costs.  When the body turns to its own lean mass for fuel, it may consume not only muscle tissue, but organ tissue and even brain tissue as well.  A higher protein to carbohydrate ratio helps prevent this. 

In terms of weight loss, there are three keys to losing fat but not lean mass: 1) do not restrict calories - use exercise to create a calorie deficit,  2) have a higher protein to carbohydrate ratio, 3) include some resistance training in your program.  With these three components, you can lose fat while holding onto the body's precious lean mass.

Vegas Life

Here's a couple of pictures from life here in Las Vegas.  One is a slightly blurry picture with the King himself, and the other is a neat picture I took of the Bellagio fountains.

Cheap Flights

Most people know about Travelocity and the other search engines for plane tickets, but I stumbled upon this site the other day: www.sidestep.com

It searches not only the main commercial airlines, but also most of the discount ones as well.  It's given me the lowest price on the last two flights I've booked. 

Technically, I don't the tickets through this site.  I just found what airlines were the cheapest, and then went to those direct sites.  It's usually a bit cheaper that way.

Just Say No To Retirement

Along the same lines as the earlier post about Maynard Ferguson, I found this interesting article the other day.  The piece talks about Bud Luckey, who at age 70 is actively involed in Pixar animation productions.

Luckey offers an interesting quote in the article - "I tried not working.  It's boring out there."  This statement agrees with the plentiful research showing it's important to stay active in retirement, and not focus on leisure.

I think the idea of retirement was built for an economic system that no longer exists.  A century ago, when many of the jobs consisted of physical labor, traditional retirement might have made sense.  Bodies wore down and physical rest might have been needed.  Nowadays, with most of us in office jobs, the permanent vacation at age 65 may no longer be necessary.  With the Baby Boomers nearing retirement, I wonder what their version of it will be - hopefully, an active one. 

Reminisce

It was quite a treat to see jazz great Maynard Ferguson last night here in Las Vegas.  My main motivation for going, though, was to see an old friend from high school, Reggie Watkins.  Reggie is a fabulous musician and is now the band leader for Maynard Ferguson.

Maynard keeps up an impressive tour schedule despite being 77 years old.  He leaned on the young talent last night, but still was brilliant for brief spells.  It was inspiring to see someone still performing and loving their work at such an age.  I wish Maynard and Reggie the best and hope to see them again in the future. 

Authenticity

Edward Deci is a tireless researcher from the University of Rochester.  For years, he has been studying psychology from a different angle - that pursuing external or "extrinsic" goals will lead to lower psychological well-being.  He and his colleagues have produced a whole host of research on their Self-Determination website.

I have been giving this subject considerable thought lately, mostly from the perspective of authentic choices.  By this I mean a person is making a choice because they authentically want to pursue an activity, versus doing something because they feel controlled or pressured.

Of course, we all have to do things we might not want to do: take out the trash, pay the bills, etc., but there is always some degree of choice underlying any behavior.  For example, is buying that new SUV really an authentic choice, or is it just keeping up with the Joneses?  For some, maybe it is - they get great pleasure and utility out of using their new car.  For others, they may feel compelled to buy one so that their car doesn't look so bad in the parking lot at the soccer game.

Many behaviors are due to past choices that may no longer be valid.  It's so easy to just follow along with choices made long ago, rather than taking a fresh look at a situation and renewing the choice or not.  For example, I think a couple renewing their wedding vows is a great idea.  It shows that while a couple said, "I do" many years ago, they still feel that way today - and not out of guilt or habit. 

In one of Deci's papers, he concludes by saying, "people for whom it is highly important to amass wealth, present an attractive image, and become popular or famous tend to report ill-being, including greater anxiety, depression, narcissim, psychosomatic symptoms, conduct disorder, and high-risk behaviors, as well as poorer self-actualization, self-esteem, vitality, and social functioning."  Certainly, not all psychologists would agree to this statement, but there is a substantial amount of research behind it.

At the heart of these potentially damaging behaviors is approval from others.  No one wants to be continually disapproved of, but too much chasing of approval can lead to trouble.  Fame, popularity, and social standing are all a bit of a gamble - their success or failure largely lies in the hands of others.  Life is short, and it doesn't make sense to put too many of your eggs in other people's baskets.  Focusing on authentic interests and relating to those who truly care about you seems like a much better choice.

Successful Losers

The National Weight Control Registry is a directory of people who have lost at least 30 lbs and kept if off for over a year.  Research shows that these people did not use any bizarre diet practices to lose weight - only sensible eating and exercise.

One striking characteristic from this group is how active they are.  On average, their weekly energy expenditure was equivalent to walking 28 miles per week.  They utilize a variety of aerobic activities, such as cycling or walking, and also weightlifting.

All this shows that successful weight loss is in the grasp of everyone.  Surprisingly, this group showed a history of failure before they were finally successful.  Many had tried to lose weight and failed several times before they found the right combination.  This group shows that when it comes to weight loss, the song still remains the same: good eating and exercise are all you need.

Minimal Effect of Low-Fat Diets

As discussed previously, diets are a poor method of improving body composition.  In the short term, any type of diet - low-fat, low-carb, etc. - will produce weight loss.  Over the long run (1 year or more), most or all of this weight will come back.

Many people think low-fat diets are an exception to this rule.  In a very small way, these diets are an exception - but only a minimal one.  This recent meta-analysis (analysis of all available studies) shows the average weight loss from a low-fat diet over the course of a year: 7 lbs.  This is hardly the results people are looking for when they drastically change their diet.

In terms of weight loss, any effort put into a low-fat diet would be better funneled into exercise.  A weight loss of 1 lb per week is feasible given enough exercise.  While low-fat diets may have other health benefits associated with them, they are not an effective way to lose weight.

A Better Vitamin?

I have recently started taking "Multibionta", which is the first multivitamin/probiotic combination on the market.  Probiotics are the "good" bacteria that is essential to gut health.  The balance of bacteria in the gut has been connected to many maladies, including allergies and asthma.  By ingesting probiotics, which are perfectly safe, one can restore the gut microflora to their proper balance.

One of the biggest factors that can upset gut health is antibiotics.  Recent research has shown a relationship between the use of antibiotics and the development of allergies and asthma.  A diet high in simple carbohydrates can also upset the gut balance.  Ingesting good bacteria, either through fermented foods like yogurt or through probiotics, can help restore order.

Probiotics have recently been shown to be effective in reducing allergies and asthma in children.  In addition, one study also shows probiotics can reduce allergic symptoms in adults.  Multibionta is manufactured in the UK, but US buyers can get them from their American distributer: www.sevenseasusa.com

Go Tigers!

The Massillon Tigers high school football team is now 6 - 0, their best start in some years.  For those who don't know, Massillon is a perennial high school powerhouse in Ohio, having won 22 state championships.  A documentary, "Go Tigers!", was even filmed about the team a few years ago.

Massillon is a town that has seen better days; without its football tradition, it would be just another decaying steel town in the Midwest.  Yet if the football team is winning, life is good in Massillon.

It may seem strange that football takes center stage in Massillon, given that the city's unemployment is high and the population is dwindling.  But high school football is special - it taps into our evolutionary roots, and it is easy to fall under its spell.

The connection between high school football and the Stone Age is pretty obvious.  In football, each town gathers its best athletes to battle athletes from a neighboring town.  This is not a far leap from a hunter-gatherer tribe assembling its top warriors to fight a neighboring tribe. 

In Stone Age times, beating the neighboring tribe had obvious advantages - to the winners went the spoils.  Nowadays, the winner only gets a trophy, but the underlying primal instincts remain - our genes still think it is serious business.   

All this is the reason why a city will often pass a levy to fund a sports stadium, while declining a levy to fund the schools.  Our priorities get distorted by our natural emotions.  This is neither good nor bad, but the awareness of it may lead to better outcomes. 

I hope Massillon does continue winning, and gives the town something to cheer about.  But I also hope they focus on their problems at hand, so that there's something to cheer about in the offseason, too.