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Manna vs. MunchiesManna vs. MunchiesQuacks, Trends, and Myths

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Roadmap - The end of the road….Roadmap - The end of the road….Week 1 - Why does it matter?Week 2 - It’s Not My Fault! Right?Week 3 - Feeding the Body / Feeding the FamilyWeek 4 - How Far did Jesus Walk?Week 5 - Mind Over MattersWeek 6 - Your questions, current issues and Quacks

All audio/visual available at “timlightfoot.com” or at “bridgesofgrace.org” (click on “Focus Classes”)

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Pedometer intermission:

How far did you walk last week?

Pedometer intermission:

How far did you walk last week?

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QuackeryQuackery

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Preventing QuackeryPreventing Quackery• Look for backing ‘science’

– Where published? On ‘pubmed.org’?

• Make sure that ‘science’ isn’t bogus• What are the credentials of those

making the claims?– Knowledgeable in the area?

• Testimonials - use with care• Have you looked at “quackwatch.com”?• Continue to check out….

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Trends (and excitement)Trends (and excitement)

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Trends - cRPTrends - cRP• c-Reactive Protein

– Discovered in 1908, rediscovered in 1955, and re-rediscovered in 1998

• A biomarker of inflammation• An increased level of cRP appears

to be a strong predictor of future disease– Paul M. Ridker, Harvard

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Trends - cRPTrends - cRP

Tice, et al. Am. J. Med. 2003

>3.0 mg/L

<1.0 mg/L

1.1-1.8 mg/L

1.9-3.0 mg/L

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Trends - Our lifestyle is killing usTrends - Our lifestyle is killing us

• Leading causes of death 1900– Pneumonia and influenza (11.8%)– Tuberculosis (11.3%)– Diarrhea, enteritis, ulceration/intestines

(8.3%)

Sources: National Office of Vital Statistics, 1947 / Mokdad, et al. JAMA, 2004

•Leading causes of death 2000–Tobacco (18.1%)–Poor diet and physical inactivity (16.6%)–Alcohol consumption (3.5%)

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Trends - Our lifestyle is killing usTrends - Our lifestyle is killing us

• Physicians prescribing exercise– Exercise IS Medicine

(ExerciseISMedicine.org)

• Understanding of how activity/diet can prevent many issues – Loss of cognition– Prevention of cancer– Reduction of obesity

• Appreciation of synergistic effect of the “metagenome”

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Trends - Metagenome and Gut Bacteria

Trends - Metagenome and Gut Bacteria

• Humans too!• Bacteroidetes and the Firmicutes• When mice given bacteroidetes - gained weight• When obese people lost weight, lost bacteroidetes and

gained firmicutes

From: Turnbaugh, et al. Nature, 2006

Gut bacteria

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Trends - Turning off genesTrends - Turning off genes• Short interfering RNA (siRNA)• Mechanism used by cells to ‘silence’ genes• Problem has been delivery to specific tissues• New advances in tagging the siRNA onto

carrier molecules• Promises control of diseases/conditions that

are initiated/propagated by gene/cell division:– Hepatitus B– HIV– Cancer, etc.

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Exciting times in Life Sciences and HealthExciting times in Life Sciences and Health

Sweeping up and discarding the urban legends and disproven…..

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The Disproven…The Disproven…

• The Atkins Diet….• Long History

– 1864 - Undertaker William Banting writes Letter on Corpulence advocating high protein/low carb regimen

– 1961 - Herman Taller publishes Calories Don’t Count espousing a high protein, low carb diet.

• Biochemically/physiologically doesn’t work as Dr. Atkins proposes– You don’t burn more fat/protein if you eat more

fat/protein– Humans don’t necessarily make extra fat if they eat

more carbs

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Why does it appear to work?Why does it appear to work?

QuickTime™ and aTIFF (Uncompressed) decompressor

are needed to see this picture.

QuickTime™ and aTIFF (Uncompressed) decompressor

are needed to see this picture.

QuickTime™ and aTIFF (Uncompressed) decompressor

are needed to see this picture.

QuickTime™ and aTIFF (Uncompressed) decompressorare needed to see this picture.

Christopher Gardner, PhDStanford Center for Research in Disease Prevention

All suggested menus ≈ 1500-1700 kcals/day

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Atkins Diet - What are the dangers?Atkins Diet - What are the dangers?• Ketosis

– Dehydration, constipation, kidney stones, hyperlipidemia, optic neuropathy, osteoporosis, impaired cognitive function

• Lipotoxicity– Increased fat causes insulin

resistance• You’re grumpy/cranky QuickTime™ and a

TIFF (Uncompressed) decompressorare needed to see this picture.

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The Misunderstood….The Misunderstood….• Excess carbs are turned to fat• …not in humans, but• In birds….• Humans don’t have the enzyme capacity to turn a

great deal of carbs into fats (birds do) • Acheson, et al. Am. J. Clinical Nutr. ‘87

– 500 gm CHO load in healthy, lean Ss• 9 gm/day turned to fat (1.2%)

– 500 gm CHO load in lean and obese Ss• Lean Ss = 4 gm/day turned to fat (0.8%)• Obese Ss = 5 gm/day turned to fat (1%)

– Confirmed directly by Hellerstein, et al. J. Clin. Invest. 1991

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Urban Legend…Urban Legend…

• The harder you work out, the more fat you will burn….

• Biochemically, once you start exercising above 60-70%, you use predominantly carbs…

Exercise Physiology: Theory and Application to Fitness and Performance. 6th ed. Powers and Howley. McGraw Hill, ISBN: 0073028630, 2006.

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To Burn fat, do LSD… long, slow distanceTo Burn fat, do LSD… long, slow distance

Exercise Physiology: Theory and Application to Fitness and Performance. 6th ed. Powers and Howley. McGraw Hill, ISBN: 0073028630, 2006.

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The Converted….The Converted….

• Lactate causes delayed muscle soreness

• NO!!!…please help spread word

• Schwane, et al. Physician & Sportsmedicine 11(3): 124-131, 1983

And how do you prevent/get rid of muscle soreness?

• Ibuprofen masks pain

• Massage doesn’t help

• Stretching helps relieve

• Application of heat/cold doesn’t help

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Pure MythPure Myth

• FALSE!

• A general strength training program will result in tone and definition, but not bulk, most certainly not in women!

• Most importantly, strength training will help maintain muscle mass

• As little as once/week will maintain mass and strength

• Fiatarone, MA, et al. JAMA, 1990

- Strength trained 10 frail, institutionalized men/women 86-96 yo

- After 8 weeks, strength inc. 174%, gait speed inc. 48%

- 8 Ss stopped using walking assistance, could get of chairs easily

Strength training is only good for bulking me up

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Pure MythPure Myth

• Only have a certain # of heartbeats– If I exercise, I’ll exhaust my heartbeats faster and die sooner….

• If your resting heart rate = 75 bpm and you live to 80 years old, that’s 3,153,600,000 heart beats.

• You start exercising at 35 years old, – 30 mins – the rest of your life – Heart rate during = 152 bpm.– During exercise, you will expend 33,726,000 beats (1.1 yrs)

• With as little as one bout of exercise, resting HR decreases. – After 8 weeks of exercise, resting heart rate will be ≈ 60 bpm– With JUST this decrease, you will SAVE 315,360,000 heart beats

or live another 10 years!!!!• BUSTED!

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Real ConcernReal Concern• Exercise is not safe

Jim Fixx

• What is the risk?

- During maximal exercise, in clinical populations, one cardiac complication /10,000 tests (1/7 years)

- During healthy populations, one cardiac complication / 82,000 tests (1/57 years)

• Biggest risk immediately after exercise - cool down well…..

All data from ACSM Guidelines for Exercise Prescription and Testing, 7th edition, 2005

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Famous exercise deathsFamous exercise deaths

Jim Fixx 1932 - 1984• Died after a run at age 52

• Didn’t exercise until he was 35, weighed 240 lbs, and smoked 2 packs of cigarettes/day

• When book was published, he didn’t smoke and weighed 180 lbs

• Father had a heart attack at 35 and died from one at 42

Pete Maravich

1947 – 1988 • Died after a pick-up b’ball game with James Dobson at age 41

• Unbeknownst to anyone, he had been born without a left coronary artery; the right had enlarged to compensate

Take Home Message:

Exercise IS Safe!

Spread the Word!

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Closing thoughtsClosing thoughts• Research shows that religion/church

communities are large social support for people

• Research also shows that church communities don’t support people in exercise or diet (Kim, et al. Public Health Nutrition, 2004)

• Let’s change that…

1 Corinthians 6:19 (NIV) Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your body.

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Thanks!Thanks!

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7 Signs of Bogus Science (from Quackwatch.com)

• The discoverer pitches the claim directly to the media;

• The discoverer says that a powerful establishment is trying to suppress his or her work;

• The scientific effect involved is always at the very limit of detection;

• Evidence for a discovery is anecdotal;• The discoverer says a belief is credible b/c it has

endured for centuries;• The discoverer has worked in isolation;• The discoverer must propose new laws of nature to

explain an observation.