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I am not sure what to make of the colourful bar chart deposited in my inbox. It’s a shock of vibrant columns and dots, of data about microbes with unpronounceable names, all of which apparently reside in my gut. 
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Intermittent fasting can provide many important health benefits, including improving your insulin/leptin sensitivity, helping your body more effectively burn fat for fuel, increasing mental clarity and overall energy levels and more. For years I agonized over finding the diet, eating schedule, and workout routine that best suited my goals and lifestyle. It took up a ton of mental […]
Cottesloe Naturopathic Clinic's insight:
The human body appears to be designed to thrive in a cycle of “feast and famine.” By imitating the ancestral conditions of cyclical nourishment, your body enters into a state of optimal functioning....Benefits include reduced inflammation, better blood sugar levels, improved insulin sensitivity, reduced blood pressure and cholesterol and overall weight loss
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Cottesloe Naturopathic Clinic's insight:
Your morning run may be helping to keep your weight down as you thought - but it's not necessarily the exercise...
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University of Florida researchers have developed a system that can shorten the time spent on exercise and strength training without compromising the results.
Cottesloe Naturopathic Clinic's insight:
Here are the latest gems on exercise. A new system that shortens exercise time and increases results. Two foods you should never, ever eat after exercise. How shorter, faster exercise stimulates Growth Hormone production. How exercise grows brain cells...
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Imbalances in the microbial community in your intestines may lead to metabolic syndrome, obesity, and diabetes. What does science say about how to reset our bodies?
Cottesloe Naturopathic Clinic's insight:
We start out 100% human. But after our journey through the birth canal, we end up 10% human, 90% microbe. The microbiome has an enormous effect on our health, and it is modified by our diet - what we feed our bacterial overlords. If out of balance, the result can be inflammation. This inflammation is the source of all chronic disease, including diabetes, allergies, Alzheimer's, heart disease - and obesity. Endotoxin levels can be turned on and off by attention to fibre and bioflavonoids and other antioxidants...
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Are we fat because we overeat, or do we overeat because we’re fat?
Cottesloe Naturopathic Clinic's insight:
For decades now the idea has been that all calories are equal, and to achieve weight loss it doesn't matter so much what you eat, but to ensure that we consume less calories than we burn off. It is clear now that approach is wrong, although it is dying a long, slow death...
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AbstractObjective To determine the comparative effectiveness of exercise versus drug interventions on mortality outcomes.Design Metaepidemiological study.Eligibility criteria Meta-analyses of randomised controlled trials with mortality outcomes...
Cottesloe Naturopathic Clinic's insight:
A landmark study. "Based on available data on the secondary prevention of coronary heart disease, stroke, heart failure, and prediabetes, physical activity is potentially as effective as many drug interventions." Since science doesn't reach conclusions or offer advice, I'm going to take the leap and tell you that exercise is BETTER than drugs. It has no side effects, only beneficial ones...
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The Eastern practice of yoga has become a modern-day symbol of peace, serenity and well-being in the West.
Cottesloe Naturopathic Clinic's insight:
Here is an excellent infographic on how yoga transforms your body and mind - after one class, after a few months and after years of practice...
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Nitric oxide (NO) boosting pre-workout supplements based on L-arginine have been – and still are - quite popular among many fitness enthusiasts and athletes. While it's true that arginine is a nitri
Cottesloe Naturopathic Clinic's insight:
Many people take L-arginine to boost athletic performance. It enhances growth hormone, causes vasodilation, promotes muscular development and has a host of benefits including blood pressure reduction and helping erectile dysfunction and cardiovascular health. It does this through nitric oxide production. So the story goes. However, studies do not support this. It is dependent on an enzyme which is often compromised. Better to get it from nitrates in the diet - such as beetroot and leafy greens - that are easily converted to nitric oxide...
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Reference Sjögren P, Fisher R, Kallings L, Svenson U, Roos G, Hellénius ML. Stand up for health—avoiding sedentary behaviour might lengthen your telomeres: secondary outcomes from a physical activity RCT in older people. Br J Sports Med. 2014;48(19):1407-1409. Design Randomized, controlled physical activity intervention trial in elderly, obese individuals Participants
Cottesloe Naturopathic Clinic's insight:
Telomeres are protective caps on the end of chromosomes. With each cell division, the telomere is shortened, until ultimately the chromosome is destabilised - and this leads to leads to ageing and chronic disease. It was thought that exercise mitigated against that. It is now apparent that most of the benefit of exercise in this regard is simply the benefit of standing as opposed to sitting, and that too much or too intense exercise has the opposite effect...
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we depend on methylation to adapt to our environment—to turn genes on or off, methyl group silences gene expression. High-Intensity Interval Training
Cottesloe Naturopathic Clinic's insight:
Researchers have found that the combination of aerobic and resistance exercise leads to greater fat loss and larger increases in lean muscle mass than simply aerobic exercise alone. High intensity interval training (HIIT) is surfacing as superior to steady-state aerobic training even though it has a lower impact on calorie burn in comparison to traditional aerobic exercise. This is because it turns genes on that are related to fat burning, muscle building and reducing inflammation - through a process known as methylation. This article explains methylation and the emerging science of epigenetics as it relates to exercise...
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According to Katy Bowman, walking is a superfood and it's the defining movement of a human.
Cottesloe Naturopathic Clinic's insight:
The bad news first:. Even if you exercise intensely for an hour every day, if you have a desk job where you sit for several hours every day, any benefits for longevity and protection against chronic diseases such as diabetes are largely cancelled. However, even if you take a five minute walk every hour, the benefits are restored. This article explains how it works... #sitting #exercise #chronicdisease #diabetes
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There has been controversy regarding whether runners should be stretching before running, or not at all.
Cottesloe Naturopathic Clinic's insight:
I have been a daily runner now for almost forty years and have never suffered significant injury. Once upon a time I used to stretch before a run but suspected it had no benefit, at least for preventing injury. Now this study proves it actually causes trauma if you suddenly start or suddenly stop...
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The most common exercises associated with exercise-induced orgasm were abdominal exercises, climbing poles or ropes, biking/spinning and weight lifting
Cottesloe Naturopathic Clinic's insight:
Probably best it only happens to women, at least in the gym...
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Patients with COPD who practice yoga can improve their lung function, according to a study. Researchers found that lung function, shortness of breath, and inflammation all showed significant improvement after patients completed 12 weeks of training.
Cottesloe Naturopathic Clinic's insight:
The study included 29 stable patients with COPD who received yoga training in a format that included the use of physical postures (asanas), breathing techniques (pranayama), cleansing techniques, (kriyas), meditation, and a relaxation technique (shavasan)...
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It's not just the calories in a poor diet that contribute to weight gain and an inability to shift those last few stubborn kilos. The bacteria in our gut, known as the microbiome, play a large part in keeping us slim, and they are influenced by diet. Supplementing with probiotics has little effect, studies have shown. What really helps are prebiotics: high fibre natural foods. Naturally fermented foods such as sauerkraut are also good...