Matt Metzgar

Activity and Insulin Levels

I found this recent study that looked at how bed rest affects insulin reponses.  After 5 days of bed rest, subjects had a 67% higher insulin reponse to glucose than compared to normal.

On the other side of the coin, this study showed that just seven consecutive days of exercise rapidly improved insulin resistance.

It's amazing how quickly the body can adjust to either sedentary or active behavior.  All this again shows the importance of daily activity in health.

Cosleeping

There is a good bit of misinformation out there about "cosleeping" - a mother sleeping with or very close to the infant.  With the proper setup, this is a very healthy, natural sleeping arrangement for the child.  In fact, it's very hard to argue against such an arrangement, as this is what was done for millions of years throughout evolution: the infant sleeping on a mat next to the mother.

All sorts of good things happen when a mother and child sleep close.  Here is a good research paper(pdf) on the topic that provides more detail.  It is my opinion that cosleeping should be the "default" sleeping arrangement recommended by pediatricians.

Potato Skins

One thing I got from reading "The Saccharine Disease" is the importance of potato skins.  Eating the skins with potatoes apparently has a few benefits.  First, it adds fiber which lowers the glycemic index.  Second, the skin appears to be a source of additional vitamins.

Honestly, I had never thought about this before.  But I have been eating whole potatoes with the skins lately, and it has been pretty neat.  Adding some oil to a hot potato makes for a tasty food choice.

Carbs and Muscle

I have been adding in more (Paleo) carbs to help with the muscle-building, and it has definitely made a difference.  I don't count carbs or anything, so I don't know the before-and-after differences.  But whatever my previous carb intake was, it was hard to even maintain weight even though I was eating a ton more fat.

Just by adding more carbs via additional potatoes and sweet potatoes, it has made the difference in terms of weight maintenance/weight gain.  Apparently, I'm not the only this has happened to.  Here's a quote by low-carb researcher Jeff Volek:

"If you are trying to gain weight," writes Volek in the November 2001 issue of Muscular Development magazine, "my experience is that it is very difficult to prevent weight loss, let alone gain weight, on a strict ketogenic diet."

My simple way of thinking about this is that glucose storage is a higher priority for the body than is amino acid storage (muscle).  If you have insufficient glucose available, the body is less likely to build muscle.  If glucose stores are full, then the body can move on to building muscle.  I've seen bodybuilders refer to this as carbs being "protein-sparing". 

The Richard Simmons Theory

I don't know how old Richard Simmons is, but it seems like he's been around forever.  At times I've wondered how this guy has had such a long career based on such little substance.  I don't think his Oldies video tapes or Deal-A-Meal (or whatever it is) can really do much to help a person lose weight.  Yet he continues on, selling tapes and appearing on tv.

A conversation with a friend helped me understand things better.  My friend mentioned that, in general, people are consumers, not necessarily thinkers or philosophers.  And so I began to think, what are people seeking when they "consume" Richard Simmons and his products?

My answer: positive emotion.  The guy is more entertainment than anything else.  When he's on radio or tv, he always gets the crowd fired up.  So when people buy Richard Simmons, I think they're mostly buying good feelings and a bit of hope about getting in shape. 

This gets to the big problem in the weight loss industry: people buy products and services based on short-term thinking.  Losing weight or gaining muscle takes time.  But someone can pop in a Richard Simmons videotape and feel better right then, not 6 months later.

From this perspective, what's he's selling isn't all bad then.  Yes, it would be better if he gave people better advice about diet and exercise.  But if someone really wants to find that stuff out, they can over the internet (for free).  And so if someone wants to buy the tapes or kit to feel better, then hey, it's a free country.  People spend millions in discretionary income chasing positive emotion.  Simmons just happens to be better at producing it than most.

Starting Strength

I just got my copy of "Starting Strength" by Mark Rippetoe.  I have to say that it was a very worthwhile purchase.  It's written in a no-frills manner, and lays out the basics for gaining size and strength.

For the beginner workout, the sets and reps are standardized to 3 sets of 5 reps.  When a certain weight can be completed for 3 x 5, then you increase the weight the next workout.  I like this sort of system where the reps and sets are fixed.   It allows you to keep your eye on the prize, which is to lift more weight.

The exercises are simple, compound exercises - squats, deadlifts, presses, etc.  The frequency is 3 times per week, alternating between an A and B workout.

I'm already using the idea of 3 sets of 5 in my workouts, and so far, so good.  Mark has a lot of years of experience, and explains his ideas in a very logical manner.  One thing that also immediately helped me was his discussion of squat form.  I knew mine wasn't quite right, and his instructions have helped get me on the right track.

Paleo Cooking

I am trying to upgrade my limited cooking skills, so of course, I've turned to ancient ways.  From what I've read, hunter-gatherers engaged in a lot of "slow cooking" - putting meat and vegetables into a stone oven of sorts.

I dug up our own crockpot this weekend, and I am giving it a go.  I've got some chicken and vegetables in today, so we'll see how it turns out later.  At the very least, it is a simple way to cook.  You just put everything in and push the button.

Meal Frequency and Colon Cancer

A few studies over the years have looked at the connection between meal frequency and colon cancer.  Generally, the studies have found a positive correlation, such as this one.

This may be one of those unintended consequences of a Western eating style.  Hunter-gatherers generally only consumed one or two (or sometimes zero) meals a day.  Eating at frequent intervals may be somewhat "unnatural" and pose health risks such as this.

Get Dirty

Humans are really outdoor creatures, as hunter-gatherers lived "outside" for millions of years.  While indoor living has tremendous benefits of course, it does have its costs.  One example would be a lack of sunlight exposure, which can lead to health problems.

Another area of research is exposure to dirt.  Some researchers believe in the "hygiene hypothesis" - that children growing up in clean indoor environments develop weaker immune systems.  Other researchers believe exposure to dirt can actually boost happiness.

So go ahead and take a roll around in the dirt this spring.  You may end up happier and healthier because of it.

Benefits of Honey

How many more reasons are needed to consume honey (a seasonal favorite of hunter-gatherers)?  I've seen a ton of different studies on this, all showing a wide variety of benefit from eating honey.

Here's an older link that shows how honey may help fight cancer.  If everyone just substituted honey for their normal sugar intake, the world would be a much healthier place.