Note: This was one of a series of experimental posts. The goal was to post content here instead of to Facebook. Ultimately it proved to be too clunky, and after a short run I dropped it and went back to posting material on Facebook. If you like what I posted here, please see my Facebook page.
Here are my comments and the links to three interesting and informative articles. I hope you enjoy. Please feel welcome to leave comments/questions below!
DrG – January 2nd – It’s the time of New Years resolutions. But 88% of people fail to keep their New Years resolutions. So what can you do to be one of the 12%?
1. Write down your goals
2. Don’t rely on willpower. Change takes planning and strategy
3. Take on one resolution at a time
4. Do the minimum (keep it easy) and be consistent
5. Don’t try to replace bad habits, replace them
6. Have a plan
7. Manipulate your environment so it’s easy to do what you want and hard(er) to do what you don’t. That way you don’t have to rely on willpower
8. Surround yourself with the right people who will help you make the changes you want
9. Expect to fumble. Don’t get discouraged. Keep going
DrG – What role do estrogen and testosterone have in maintaining strong bones in men and women? “The study quantified the relative contributions of estrogen (E2) and total testosterone (TT) to variation in bone mineral density in men and women…In women, higher serum levels of E2, but not TT, were significantly associated with greater BMD at the FN [femur, the “leg” bone]…In men, higher serum levels of E2 were independently associated with greater FN BMD…and LS BMD [lumbar spine = low back]…age, body weight and E2 accounted for 50-55% variance in FN BMD, and 25% (in men) and 48% (in women) variance in LS BMD…Estrogen is more important than testosterone in the determination of age-related bone mineral density men and women of Vietnamese background. However, the relative contributions of estrogen to bone mineral density in men are likely modest.”
So, estrogen is the primary hormonal determinant of bone density in women, and modestly important for men. While excess estrogen is bad for men, we are coming to realize how important the “right amount” of estrogen is for men’s health.
DrG – More on protein intake for muscle building. And if you think that this isn’t relevant to you, maintaining and building muscle mass is not just for bodybuilders but a vital part to aging healthfully. One of the key factors to disability and death in the elderly is loss of muscle mass. “Based on the sound research, many review papers have concluded 0.82g/lb is the upper limit at which protein intake benefits body composition…1.8g/kg (0.82g/lb) is the point at which additional protein intake ceases to yield any benefits…elite bodybuilders and found that less protein was needed than in novice bodybuilders…As you progress in your training, the body becomes more efficient at stopping the breakdown of protein resulting from training…Secondly, the more advanced you are, the less protein synthesis increases after training. As you become more muscular and you get closer to your genetic limit, less muscle is built after training…On a final note, there’s nothing inherently wrong or unhealthy about consuming more protein than your body can use to build muscle. The excess will simply be used as energy…There is normally no advantage to consuming more than 0.82g/lb (1.8g/kg) of protein per day to preserve or build muscle. This already includes a very safe mark-up. There hasn’t been any recorded advantage of consuming more than 0.64g/lb.”
So if you are a 150lb person, your protein intake for maximum muscle building benefit would be between 96 grams (0.64 grams/lb) and 124 grams per day. Since 1 ounce of meat or eggs contains about 7 grams of protein that would be between 14-18oz per day.
Most women under consume protein.
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Another Interesting post: