Saving Muscle While You Reduce Calories

/in /by

Several studies have been published from the CALERIE study data with even more interesting revelations, so I’ll review several over the next few Memos. I’ll start with changes in body composition in those who restricted calories (143 subjects) and those who continued to eat normally (75 subjects), often called ad lib or ad libitum. Remember, the purpose of the study was to achieve a 25% reduction in calorie intake and sustain it for two years in subjects who began at normal BMI.

The caloric restriction (CR) group achieved only an 11.9% decrease in CR over two years but still showed significant changes:

  • 16.7 pounds decrease in weight compared with a one pound gain in the ad libitum (AL) group
  • A decrease in waist circumference of 2.4 inches versus a 0.5 inch increase
  • Fat mass decrease of 11.9 pounds compared with a 1.1 pound gain
  • A 4.4 lb. decrease in fat-free mass compared with no change at 24 months
  • Although the CR subjects lost some fat-free mass, the loss of fat exceeded the expected proportional loss found in the typical weight loss program of 50% fat mass and 50% fat-free mass

That’s the surprising result: the study showed that a moderate reduction in calories did not abnormally impact the proportion of muscle loss to fat loss: fat loss exceeded muscle loss. Rather than protein intake, the calories used in activity contributed to sustaining muscle mass—exercise helped maintain muscle.

We’ll examine another paper from the CALERIE Study on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: Am J Clin Nutr 2017;105:913–27.

It’s All About the Calories!

/in /by

One of my long-held beliefs is that where weight is concerned, it’s all about the calories—and I’m happy to say that this study reinforces my belief.

But when I’m wrong, I’ll tell you. Case in point: as I continued to examine the CALERIE trial, it became apparent I had made a mistake in the number of subjects and the percentage of caloric restriction. One paper reported 11% caloric restriction over two years, another 15.9%, and a third 14.1%; I referred to that one in Tuesday’s Memo on caloric restriction and immunity. This was a five-year data collection study that began in 2007 and finished in 2012. Different papers covered different time periods, and the data set used was appropriate for the time period examined; there were additions and dropouts until two years before study ended in 2012.

The Purpose of the Study

The primary purpose of the study was to develop a program that would help people maintain a 25% decrease in calories by using technology and a continuous support system. They also had a variety of physiological, psychological, and genetic factors to examine. That’s why data from 15 years ago are still being examined today.

There is one more thing we need to know. This was not a weight loss program; all the subjects were normal weight. They wanted to find the level of caloric restriction that would provide benefits but not cause problems with the immune system, such as the rodent studies found at 40% caloric restriction.

I think they succeeded; 25% caloric restriction was too much in free-living people, but 10% to 15% caloric restriction was doable with no issues in body composition, psychological factors, or several other variables they have reported on such as the decrease in an enzyme that sabotages the immune system as in Tuesday’s Memo.

It’s About the Calories

There were no special diet plans recommended. Subjects were provided support on how to reduce calories along with strategies to use if their interest started to wane over the entire two years. One of the researchers commented when interviewed that perhaps there will be a more effective diet between Mediterranean, keto, or some other way of eating.

No, there won’t.

I’m more convinced than ever: it’s all about the calories. I think people should choose to eat the healthiest foods they can afford so they get the optimal types of fat, phytonutrients, and other factors. But it was, it is, and it will always be about the calories—for weight loss if you’re overweight, for improved health if you’re normal weight, or both.

What are you prepared to do today?

        Dr. Chet

Reference: SCIENCE. Feb 2022. 375(6581):671-677

Reducing Calories Improves Immunity

/in /by

The two-year results from the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE) clinical trial—the first controlled study of calorie restriction in healthy humans—were released last week. The purpose of the study was to determine the benefits and hazards of calorie restriction. Animal studies have demonstrated that reducing calories up to 40% allows the animals to live longer, but at a cost: their immune systems become compromised and as a result they have more infections. On top of that, you can restrict that many calories from animals because you feed them, but it’s unrealistic in free-living humans.

After meticulously assessing each person’s basal caloric need, they asked half of the 200 subjects to restrict their calories by 14% and sustain it; if they required 2,100 calories per day, that’s a reduction of about 300 calories a day. That’s just two tablespoons of oil per day; skip the mayo on a burger and get a small order of fries instead of a medium, and that’s it. There are hundreds of little changes like that a person could make to reduce calories by 300 a day.

Under-eating just that little bit and maintaining it triggered an interesting effect: it stimulated the immune response to operate even better than before. I’ll talk about why (and a confirmation of what I’ve always said) on Saturday.

What are you prepared to do today?

        Dr. Chet

P.S. The Super Bowl Webinar is over, but you can still watch the replay. Just click if you want to learn more about Reclaiming Your Power!

Reference: SCIENCE. Feb 2022. 375(6581):671-677

The Price You Pay

/in /by

On Tuesday, I asked where you’re spending your time. There’s a price for everything that we do and what we don’t do, even if the outcome will ultimately be positive. Here’s a personal example.

It’s no surprise to any reader that I had a knee replacement just before Christmas and have been spending time rehabbing my restructured knee. It will take time to get function back completely, but I’m way ahead on the benchmarks. That’s good.

But I’ve lost seven weeks of higher intensity aerobic exercise and as a result, a lot of my fitness. In addition, I’ve lost a lot of muscle mass and strength. The process of building back muscle will take time (way too long to suit me), but it’s the price I have to pay.

Here’s another price. The day before surgery, my blood pressure was 112/65. About a week ago, my resting BP was 177/102. For me, exercise was one of the ways I maintained my BP; I immediately started to increase my exercise level and—you guessed it—overdid it. I paid the price for that, too. As I can get back to and exceed my pre-surgical fitness level, my BP should go back to where it was. There’s always a price for things you do and what you don’t do.

The difference? Eating less, eating better, and moving more increases the odds of positive health outcomes.

Just a reminder that the Super Bowl Webinar: Reclaiming Your Power!  is tomorrow at 3 p.m. ET; registration is $12.95; Insiders and Members get the usual discounts. You’ll learn why the mitochondria can impact all areas of your health and what you can do to repair this energy producing powerhouse. As long as you sign up by 2 p.m. ET tomorrow, you can be on the live webinar. If you sign up after that time, you’ll be able to watch the replay for a week after the live webinar. Either way, time to get your power back!

What are you prepared to do today?

        Dr. Chet

The Right Choices

/in /by

What do you think is more important: the state of your garage or the state of your clothes closet? The state of your basement or the state of your car? The state of your desk or the state of your pantry? Do you want them neat and organized, or are you okay with going through piles of things to find something you didn’t put away?

Let’s look at one more state. Is the state of any one of those areas I already mentioned more important then the state of your health? I think everyone would agree that your health is more important.

Final question: where are you spending your effort, your time, and your money? If you don’t have your health, most of those other areas will never get addressed, so it’s easy to see which should come first.

Your health is also not just one thing; it’s your energy levels, your fitness, your cardiovascular health, your strength, your bones, along with how you manage your diet, your diseases and conditions, and on and on. Are you taking care of your health with the same effort you’re using to take care of your car, garage, desk, or closets? Whether you do or whether you don’t, there’s a price to be paid. More about that Saturday.

Just a reminder that the Super Bowl Webinar: Reclaiming Your Power!  is this Sunday at 3 p.m. Eastern Time; registration is $12.95. You’ll learn why the mitochondria can impact all areas of your health and what you can do to repair this energy-producing powerhouse. Sign up today.

What are you prepared to do today?

        Dr. Chet

2022 Super Bowl Webinar

/in /by

The first Super Bowl Webinar I did examined the energy systems of the body and how to train each one for a specific purpose, a concept called “specificity of training.” Now, 12 years later, we’re going back to examine the part of the cells that produces the most energy: the mitochondria.

Recent research has focused on what happens to mitochondria over our lifetime. Free radicals, the by-products of energy production in the mitochondria, interfere with energy production. More than that, they can damage the mitochondria, prevent the production of new mitochondria, and prevent the normal recycling of mitochondrial components to be reused in the body. The result is a lack of energy that impacts all phases of our lives.

That’s the problem. Is there any solution? That’s the topic of this year’s Super Bowl Webinar: Reclaiming Your Power! Based on the most recent research, I’m going to explain what goes wrong and the potential solutions, which include exercise, diet, and supplements. And it’s not just the over-65 crowd that may produce less energy; from early adulthood, you can start feeling the effects. No matter what your age, if you feel you don’t have the energy you used to have, join me for this year’s Super Bowl Webinar.

The webinar will be held live on Super Bowl Sunday, February 13, at 3 p.m. Eastern Time; your cost is only $12.95. If you can’t join live, you’ll get access to the replay for a week after the live webinar. Of course, Insiders and Members get the usual discounts.

If you want to reclaim your power, join me on the 13th to find out how.

What are you prepared to do today?

        Dr. Chet

I’m Back!

/in /by

It’s been an interesting five weeks since my knee replacement. I’ve never taken that much time off before, but I’m healing well—just not as quickly as I want. Researching the best way to gain back joint strength and muscle loss, I’ve come across a new term that combines two conditions: osteosarcopenia. It’s a combination of the loss of bone mass and the loss of muscle mass.

Osteopenia is the loss of bone mass. While associated with aging, other factors play a part such as genetics, lack of exercise, and poor absorption of nutrients.

Sarcopenia, loss of muscle mass, is definitely associated with the lack of exercise, but there are other factors as well. One that was surprising was the deterioration of mitochondrial function, both in number and effectiveness of function. When mitochondria can’t produce energy effectively and can’t repair and replace themselves, it can impact every cell and organ, not just muscle.

I’ve spent a considerable amount of time looking at the research to find out possible solutions to mitochondrial decline. I can tell you that one of the keys is exercise: strength training, stretching, and aerobic exercise. The rest merits significant explanation. That’s why it will be the topic of this year’s Super Bowl Webinar Aging with a Vengeance: Reclaiming Your Power! on Sunday, February 13 at 3 p.m. Eastern Time. More information to come.

What are you prepared to do today?

        Dr. Chet

Happy New Year!

/in /by

Where did the time go? It seems like we were just beginning the year, and now it’s New Year’s Eve. I wish you all the best in 2022, and I’ll be there with you.

Have a good time tonight, no matter how you ring in the New Year, but be safe if you travel anywhere to celebrate. Let’s start off the New Year without any additional health or accident issues.

Knee Update

In short, I was ignorant about how painful knee replacement would be. I worked hard at prehab, but nothing I could have done would have prepared for the pain. I expected to be in pain for few days. But when I called the nurse at the surgeon’s office to find out a timeline on the pain, her first comment was, “The first two weeks will be the worst pain you’ve had, and you’ll regret the surgery. Then things will get better.”

I really don’t remember anyone saying that. In retrospect, when they break three bones in five places and use a hammer and screws to replace the pieces they discarded, it makes sense. So if you’re considering knee replacement in 2022, let me be the first to tell you that knee replacement will be just about the worst pain you’ll intentionally get; the first day will be excruciating, the second worse, and then it gets a little better every day.

Do I regret it? Not a chance. The pain will subside in the coming weeks, and then I can get back to moving the way I want to move. Later I’ll go into more detail on how the surgery went and how the rehab process is going, but for now, I’m just going to focus on recovery. Thank you for all the prayers and well wishes. I read every one of them. I’ll resume the Memos soon. Until then:

What are you prepared to do today?

        Dr. Chet

Merry Christmas

/in /by

As we celebrate Christmas in a couple of days, remember that this is a time of peace and joy although it’s sometimes hard to remember with the hustle and bustle of this season. Whatever your faith, whatever you believe, put the devices away, turn off the TV, and take some time to think about what this season means to you. Remember the best of times you’ve had during this season. May peace overwhelm you.

I get my new knee tomorrow. I’ll be celebrating while rehabbing, and it will be a pleasure.

From all of us here in the Zelasko household, we wish you a Merry Christmas, peace, and joy.

What are you prepared to do today?

        Dr. Chet

Your Holiday Eating Plan

/in /by

Over the years, the topic of “How should I eat during the holidays?” comes up over and over. We all want to try to avoid gaining the five to ten pounds during the weeks from Thanksgiving through New Year’s. Depending on your activity levels during the past year and a half with COVID restrictions, you may already be dealing with some extra weight. I think there are two parts to the solution of preventing weight gain during the holiday season.

Increase or Begin to Exercise

In my experience working with people, the holidays are so busy they stop doing what can help deal with stress and extra calories: exercise. Even a 20-minute interval session (found in the Basic Health Info section on drchet.com) can do wonders for relieving stress, and that may help you eat less when those extra calories are available. Or when it all gets to be too much, declare it’s time for your walk and take off.

Exercise isn’t designed to burn a lot of calories unless you really work out strenuously or work out for hours, but it helps keep your metabolism going: you use up your short-term fat storage, and your muscles continue to use energy to recover. It’s an effective way to help prevent weight gain.

Have an Eating Plan

The most important way to eat during the holiday is to have a plan. Strategize. You know when the holiday foods, treats, and goodies are going to be available; decide how you’re going to approach them. Here are the three most popular ways people have said they use.

To Here and No More
Many people decide in advance what and how much they will eat whether at parties or holiday meals. Maybe someone makes the best taquitos you’ve ever eaten and you want to have several. That’s fine. Skip other calorie-laden treats such as the cookies you’re not crazy about and opt for calorie-free drinks instead of calorie-heavy alcohol. Hosts will never be offended when you turn down a drink because you need to save room for the stupendous taquitos.

Another example: Paula and I almost never make cookies other than for the holidays—and when we make them, we’re going to eat our share. Baking days include a lot of soups and salads rather than heavier meals to at least partially make up for all the cookie calories.

Be wary of two things: sugar and salt. Both make you crave more so when you set a limit, you have to stick to it.

Just One Meal
Let’s face it: like Thanksgiving, most holiday gatherings center around one meal. Eat everything you want but in smaller quantities. This is similar to the first approach, but involves more foods you might only get at the holidays: oyster stuffing, gravy with mashed potatoes, or Mom’s special dessert. Eat the foods you love but in reasonable quantities. You can eat more lightly the day before and day after to compensate.

Stay the Course
You’ve worked hard to get your weight to where you want it to be, so you decide to stick to your meal plan. Adjust it to account for the holiday foods but don’t deviate. All foods count; stick to what has worked for you.

One more point: forgive yourself if you fall off the plan. It happens. Put it behind you and get a fresh start the next day.

The Bottom Line

The idea of holiday gatherings is to enjoy the company of others, and part of the celebration is food and drink. Decide on an eating plan, stick as close as you can to your workout plan, and you may not have to start the year by resolving to lose what you gained over the six weeks of the holiday season.

What are you prepared to do today?

        Dr. Chet