Latest news with #metabolism
CNET
3 days ago
- Health
- CNET
How to Shed Those Pounds by Lifting Weights: Strength Training Workout Tips
Losing weight takes time, consistency, a little determination, and a willingness to build better habits moving forward. While there is plenty of workout advice out there, a lot of it tends to focus on cardio, which isn't the right fit for everyone. Instead of a high-impact workout that can aggravate your joints, consider adding some strength training to your routine. Strength training boosts your metabolism, helps you burn more calories during workouts and increases muscle mass, which means you're burning fat even after you leave the gym. I spoke with fitness pros to break down how lifting weights supports fat loss and what you can do to make your workouts more effective. Looking for more fitness tips? Check out how many calories you need to burn to lose weight, simple ways to shed body fat at home and how to achieve that elusive balance of losing weight while gaining lean muscle. Strength training can help you burn more versus strength training There's a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session -- and it's key to keeping your heart strong -- but strength training affects your body differently. "Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of muscle groups you worked," he says. As a result, you get more results for your effort. It's still a good idea to incorporate cardio and strength training into a well-balanced fitness plan, so you can reap all the benefits. How much you do of one or the other may also depend on your current goals. If you're training for your first marathon, cardio will be your main focus as you build endurance, whereas strength training will be a priority when you're trying to get stronger or build muscle. Putting on muscle helps you burn calories even at rest. Getty Images How muscles affect your ability to burn fat As mentioned, strength training can help you burn more calories during and after your workout. This is thanks to the lean muscle you gain as a result of strength training. If your goal is to lose weight, having more lean muscle can help the process. This also means that the more lean muscle you have, the higher your resting metabolic rate will be. Your resting metabolic rate, or RMR, refers to the total number of calories your body burns when it's at rest. Biologically speaking, resting metabolism aids your organ functions, neurological functions, breathing and blood circulation. Rachel MacPherson, an American Council of Exercise-certified personal trainer, performance specialist and Garage Gym Reviews expert, explains that muscle is metabolically active, meaning it burns calories even at rest. Although the effect is small, it's significant and does add up over time. "This also helps to counteract the decline of metabolism and muscle mass as you age, which can contribute to middle-age weight gain," she says. Strength training also has fat-burning benefits when you're fresh off a workout. "Excess post-exercise oxygen consumption is the process of your body regulating itself back to homeostasis after a strenuous workout," Colon explains. In other words, you're still burning calories as you recover, because your body stays warm for a while as it cools down. Studies have shown that beginners tend to put on muscle faster than those experienced with strength training. Getty Images How long it takes to put on muscle Now that you know that lean muscle is the key component in fat burning, you're probably wondering how long it takes to build muscle. This will vary from person to person, as genetics, hormones, gender, diet and other factors play a role in how much muscle you put on and how quickly. "If you consistently train three to four times a week for 30 minutes each session, you should realistically start to see results in three to four weeks," Colon says. MacPherson says you can put on muscle mass each week, and doing a 12- to 16-week hypertrophy training program is ideal for seeing a significant amount of muscle gain. "You can expect upwards of five to 10 pounds of muscle gain during this time," she says, adding, "As you become more advanced you will need to work harder for less gain but you will still see results." That's another interesting aspect of strength training: If you're a beginner, you tend to have an advantage over someone more experienced when building muscle. This is what some people refer to as "newbie gains," which refers to your body's muscle-building response to lifting weights because it's not used to this kind of stimulus. Research has shown that untrained individuals (those with minimal to no strength training experience) can put on muscle faster than someone who's already experienced with strength training. Generally speaking, men and women also have different results when building muscle mass. "Men can build muscle mass much easier and faster than women due to testosterone, while women can still build substantial amounts of muscle but will never look as large or full as men unless they use anabolic steroids," says MacPherson. "It's vital that women lift enough volume and weight while also eating enough to support muscle gain." This means letting go of the old-school mentality of dieting and shrinking yourself, otherwise it'll inhibit your ability to build muscle. Besides a well-regimented workout plan, a diet that supports muscle-building is key too. "In order to build muscle, you need to eat in a calorie surplus with plenty of protein," MacPherson says. She explains that eating in a surplus will lead you to gain some body fat, which is normal and necessary to gain muscle. "You can lose it afterward and it will be easier since your body has become better at burning calories due to increased muscle mass." Strength training has excellent health benefits. Getty Images Other benefits to lifting weights Besides helping you metabolize and get stronger, strength training has other benefits. Colon says it's also important for bone development and density. "Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger," he says. Another benefit tied to strength training is reducing your risk of injury by improving the strength, range of motion and mobility of your muscles, ligaments and tendons. "This can reinforce strength around major joints like your knees, hips and ankles to provide additional protection against injury," Colon says. Another plus is for your heart, because strength training is shown to help decrease blood pressure. You can also reduce the chances of type 2 diabetes, improve blood circulation and lower LDL (bad) cholesterol. Exercise has been shown to even have a positive effect on your mental health and resistance training has been found to ease anxiety as well. Bottom line It's helpful to know the unique effects strength training has on your body as you establish a consistent exercise routine. Not only will you naturally burn more fat by having more muscle but you'll maintain strength as you age and improve other functions of your life as well. If you don't have access to a gym, you can start your exercise regimen at home and still get the same results, as long as you have the proper equipment. Even if your goal isn't weight loss or body recomposition, strength training provides many benefits that make it worth adding to your lifestyle, and it'll only improve your well-being in the long run.
Daily Mail
3 days ago
- Health
- Daily Mail
Is your body plagued with 'zombie' cells? Warning over toxic compounds that leave you wrinkled, bloated and inflamed - and how to flush them out
What if your body's biggest ageing accelerators aren't your hormones, your genetics, or even your diet - but a bunch of stubborn, half-dead cells refusing to leave the party? Say hello to zombie cells. Also known as senescent cells, these are old, damaged cells that should have been flushed out long ago - but instead, they hang around, pumping out toxic compounds that speed up inflammation, slow down healing, and leave you feeling tired, bloated, foggy and flat. These cells build up as we age and have been linked to everything from wrinkles and joint pain to brain fog, fatigue, and chronic disease. So, how do you get rid of them? Through a natural process called autophagy - your body's cellular clean-up crew. Think of it like spring cleaning for your cells. When activated, autophagy clears out these zombie cells and replaces them with fresh, new ones - rejuvenating your energy, metabolism and mental sharpness. In my book Biohack Me, I show you how to tap into this process using simple, everyday tools that don't require a millionaire's bank account. Here's my daily routine for flushing zombie cells. 1. Fast with purpose The most powerful trigger for autophagy? Fasting. Giving your body a break from constant eating allows it to shift gears - from digestion to repair. A 12 to 16 hour eating window is all you need to activate cellular clean-up and reduce the build-up of senescent cells. This isn't about starving - it's about resetting. I stick to a 16:8 window (roughly eating between 11am and 6pm), which keeps my blood sugar stable, my energy high and my gut calm. Fasting also reduces insulin resistance, supports brain health, and helps you burn fat more efficiently. It's one of the simplest and most effective pro-ageing strategies we have. 2. Add senolytic foods to your plate Senolytics are substances that specifically target and destroy senescent cells. While pharmaceutical versions are still being tested, there are natural compounds with senolytic properties that are being widely studied and used. Some of my favourites: - Strawberries and apples (rich in fisetin, known for its anti-inflammatory properties that help with cellular ageing) - Red onions and capers (loaded with quercetin, an anti-inflammatory flavonoid) - Green tea (for EGCG, a powerful compound known to reduce inflammation) - Turmeric (curcumin is a potent anti-inflammatory) - Pomegranate, dark chocolate, and blueberries (all high in polyphenols, which are high in antioxidants) These foods support cellular clean-up, reduce oxidative stress, and feed your gut bacteria - all of which help slow ageing from the inside out. A polyphenol-rich, colourful diet is one of the most powerful (and delicious) ways to support longevity without restriction. 3. Move in micro-bursts (and build some muscle) Movement encourages circulation and lymphatic flow - key for clearing out cellular waste. When you add strength training to the mix, you get even more bang for your biohacking buck. Muscle is your metabolic engine. It improves mitochondrial health, insulin sensitivity, and helps your body clear out damaged cells more effectively. Think squats, push-ups and lunges. In between calls or meetings? Do 15 squats. Waiting for your coffee? Drop into a plank. Keep hand weights near your desk. Rebounding or skipping are great hacks for a full body workout. It's not about smashing yourself - it's about staying mobile, strong, and metabolically young. 3. Master the breath-flush Your breath is one of your most powerful (and free) detox tools. Slow, intentional breathing increases oxygen flow, reduces stress, and stimulates your parasympathetic nervous system - the part responsible for repair and rejuvenation. Try this: 1. Inhale through the nose for four seconds 2. Hold for four seconds 3. Exhale slowly through the nose for six to eight seconds 4. Repeat for two to five minutes daily I do this in a cold shower or before bed - it calms the mind, supports lymphatic flow, and promotes clarity. Think of it as an internal rinse cycle. 4. Contrast therapy: Use heat and cold as medicine Autophagy loves contrast - especially in the form of saunas, cold showers, or ocean dips. This combo supports detox, reduces inflammation and triggers the release of longevity hormones. Heat helps simulate a fever-like state that pushes toxins out through sweat. Cold sharpens your nervous system, boosts dopamine, and reduces inflammation - all while encouraging your body to clean house at the cellular level. This was one of my core recovery tools after battling mould illness, and it's a go-to hack in my book. Ageing is inevitable, feeling old isn't... Zombie cells will come for all of us - but we don't have to let them take over. By activating autophagy through fasting, movement, nutrition, breathwork, and temperature exposure, we can clear the clutter, restore cellular function, and feel sharper, leaner, and more energised - regardless of what your birth certificate says.
Health Line
4 days ago
- Health
- Health Line
What Is Choline? An Essential Nutrient With Many Benefits
Choline is a vital nutrient, but many people do not consume the recommended intake. Beef and chicken liver, salmon, and eggs are among the richest dietary sources of choline. Choline was only acknowledged as a required nutrient by the Institute of Medicine in 1998. Although your body makes some choline naturally, you need to get it from your diet to avoid a deficiency. Many people are not meeting the recommended intake for this nutrient. This article provides everything you need to know about choline, including what it is and why you need it. What is choline? Choline is an essential nutrient. This means it's required for normal bodily function and human health. Though your liver can make small amounts, you must obtain the majority through your diet. Choline is an organic, water-soluble compound. It is neither a vitamin nor a mineral. However, it is often grouped with the vitamin B complex due to its similarities. In fact, this nutrient affects a number of vital bodily functions. It impacts liver function, healthy brain development, muscle movement, your nervous system and metabolism. Therefore, adequate amounts are needed for optimal health. Serves many functions in your body Choline plays an important part in many processes in your body, including: Cell structure: It is needed to make fats that support the structural integrity of cell membranes. Cell messaging: It is involved in the production of compounds that act as cell messengers. Fat transport and metabolism: It is essential for making a substance required for removing cholesterol from your liver. Inadequate choline may result in fat and cholesterol buildup in your liver. DNA synthesis: Choline and other vitamins, such as B12 and folate, help with a process that's important for DNA synthesis. A healthy nervous system: This nutrient is required to make acetylcholine, an important neurotransmitter. It's involved in memory, muscle movement, regulating heartbeat and other basic functions. How much do you need? Due to a lack of available evidence, a Reference Daily Allowance (RDA) for choline has not been determined. However, the Institute of Medicine has set a value for adequate intake (AI). This value is intended to be sufficient for most healthy people, helping them avoid negative consequences of deficiency, such as liver damage. Nevertheless, requirements differ according to age, gender, and genetic makeup. In addition, determining choline intake is difficult because its presence in various foods is relatively unknown. Here are the recommended AI values of choline for different age groups: 0–6 months: 125 mg per day 7–12 months: 150 mg per day 1–3 years: 200 mg per day 4–8 years: 250 mg per day 9–13 years: 375 mg per day 14–18 years: 400 mg per day for females and 550 mg per day for males Adult females: 425 mg per day Adult males: 550 mg per day People breastfeeding: 550 mg per day Pregnant people: 430 mg per day Deficiency is unhealthy but rare Choline deficiency can cause harm, especially for your liver. One small, older study in 57 adults found that 77% of men, 80% of postmenopausal women and 44% of premenopausal women developed fatty liver and/or muscle damage after going on a choline-deficient diet. Another older study noted that when postmenopausal women consumed a diet deficient in choline, 73% developed liver or muscle dysfunction. However, these symptoms disappeared once they began getting enough choline. Choline is especially important during pregnancy, as a low intake may raise the risk of neural tube defects in unborn babies. Another older study determined that a higher dietary intake around the time of conception was associated with a lower risk of neural tube defects. In addition, low choline intake may raise your risk of other pregnancy complications. These include preeclampsia, premature birth and low birth weight. Top dietary sources Choline can be obtained from a variety of foods and supplements. Food sources Dietary sources are generally in the form of phosphatidylcholine from lecithin, a type of fat-like molecule found in lecithin. The richest dietary sources of choline include: Food Portion Amount of choline contained (mg) Pan-fried beef liver 1 slice (3 ounces or 85 grams) 356 Hardboiled eggs 1 large egg 147 Lean braised beef top round 3 ounces or 85 grams 117 Roasted soybeans Half a cup 107 Roasted chicken breast 3 ounces or 85 grams 72 Cooked fresh cod 3 ounces or 85 grams 71 Baked red potatoes with skin 1 large potato 57 Canned kidney beans Half a cup 45 Additives and supplements Soy lecithin is a widely used food additive that contains choline. Therefore, it is likely that extra choline is consumed through the diet via food additives. Some additive and supplemental forms of chlorine include: lecithin phosphatidylcholine choline chloride CDP-choline alpha-GPC betaine Some sources claim that choline in nutritional supplements may reduce body fat, but there is little to no evidence supporting these claims. Impact on heart health Elevated levels of homocysteine in your blood have been linked to an increased risk of heart disease and strokes, as well as lower blood pressure. However, evidence is mixed, and more studies are needed to confirm any positive link. Choline helps convert the amino acid homocysteine to methionine. Therefore, a deficiency of choline can result in an accumulation of homocysteine in your blood. Impact on your brain Choline is required to produce acetylcholine, a neurotransmitter that plays an important role in regulating memory, mood and intelligence. It's also needed for the process that synthesizes DNA, which is important for brain function and development. Therefore, choline intake is associated with improvements in brain function and cognitive performance. Observational studies link higher choline intake to better brain function and a lower risk of dementia and Alzheimer's disease. However, further studies on this subject are needed to better understand whether choline supplementation would affect cognitive function. Too much can be harmful Consuming too much choline has been associated with unpleasant and potentially harmful side effects. These include drops in blood pressure, sweating, fishy body odor, diarrhea, nausea and vomiting. The daily upper limit for adults is 3,500 mg per day. This is the highest level of intake that is unlikely to cause harm. It is very unlikely that someone could ingest this amount from food alone. It would be almost impossible to reach this level without taking supplements in large doses.
Fox News
5 days ago
- Health
- Fox News
Scientists may have discovered why the pounds come back after losing weight
Many factors lead to the frustrating cycle of weight gain and weight loss — but the driving force may be fat cells keeping a memory of obesity. That's according to a recent study that was first published in the journal Nature last fall. Researchers say that fat cells influence abnormal metabolic pathways in the body long after pounds are shed, which could make it more likely for people to regain weight. The team of Swiss scientists were curious whether regaining weight after slimming down is due to "metabolic memory," where the body remembers and strives to return to its former state of obesity. They analyzed chemical markers on fat cells in mice who were fed a high-fat diet. Next, when the mice were fed only a standard meal, the researchers analyzed their fatty tissue after they had lost weight, according to the study write-up. The team then compared these samples to a lean mice group that was fed a standard meal to see if the chemical markers on the fat cells were associated with unhealthy changes in the body. The mice on the high-fat diet continued to have unhealthy changes in their metabolism after losing weight, including more difficulty in regulating sugar metabolism, more inflammation and abnormal fat storage. Mice who were previously obese gained weight faster compared to the control group after they ate a high-fat diet — suggesting a continued impairment in metabolism after losing weight, the researchers found. The study also looked at human samples, analyzing how the genes in fat cells can lead to unhealthy changes in the body as they did in mice. The researchers analyzed the fatty tissues of participants before and after they underwent bariatric surgery, comparing them to the fatty cells of lean individuals who did not have a history of obesity. "This recent research suggests that after someone loses weight, their fat cells don't fully go back to 'normal.'" In obese individuals, the genes from fat cells continued to function abnormally in the body, leading to more inflammation and metabolic problems two years after losing weight. One limitation of the study is that it only looked at one type of cell – fat cells. More research is needed to determine whether other cells or tissues in the body also keep a memory of being overweight, the researchers acknowledged. Fat cells indeed have a memory of being obese, which can make it easier to regain weight and stay in a state that promotes inflammation and metabolic issues, confirmed Gretchen Zimmermann, registered dietitian and vice president of clinical strategy at Vida Health, a virtual obesity care provider. (She was not part of the study.) "This recent research suggests that after someone loses weight, their fat cells don't fully go back to 'normal,'" Zimmermann told Fox News Digital. But while biology plays a critical role in obesity, it's not everything, she cautioned. "A complex mix of genetics, biology, environment, psychology, medications and social determinants all shape obesity," Zimmermann said. "Keep moving, eating real food and building muscle." Healthy habits can counteract the genetics that promote weight gain. Ideally, the expert said, this entails getting a combination of physical activity (including strength training), a sufficient amount of protein and fiber, and phytonutrients from plants that counter oxidative stress and chronic inflammation, according to Zimmermann. "Keep moving, eating real food and building muscle," she said. "These behaviors reduce inflammation, improve blood sugar control, contribute to a healthy microbiome and protect metabolism — even if weight doesn't drop much or stays the same." For some, however, the underlying issue may lie in epigenetics, which involves how a person's behaviors and surrounding environment influence how genes work in the body, according to the Centers for Disease Control and Prevention. "Obesity is a chronic relapsing condition that has an epigenetic cause," Dr. Caroline Apovian, professor of medicine at Harvard Medical School and co-director of the Center for Weight Management and Wellness at Brigham and Women's Hospital, told Fox News Digital. For more Health articles, visit People who are more prone to storing calories may have a harder time losing weight and keeping it off through diet and exercise, compared to those who may have an easier time, according to Apovian, who was not involved in the study. Fox News Digital reached out to the study authors for comment.
News.com.au
24-05-2025
- Health
- News.com.au
The truth about how hidden sugar is damaging your health
COMMENT Ah sugar, we all love it! It enhances flavour in sauces, adds texture to biscuits, and creates that golden caramelisation in cakes. But while sugar makes food more enjoyable, excess consumption can have serious health consequences - and many of us are unknowingly eating far more than we realise. How does sugar affect our health? It was once thought that the only concern with eating too much sugar was cavities or that it might crowd out healthier foods. However, recent research suggests that sugar's effects on the body go far beyond this. Sugar and the brain Research has discovered that regular sugar consumption can rewire the brain, altering memory, impulse control, and emotional regulation. • Cognitive function: Consumption of high sugar diets can lead to increased neuroinflammation, which is linked to memory deficits. High-sugar diets interfere with the brain's ability to form new connections, making it harder to learn, retain information, and adapt to new information. • Mood and mental health: Sugar disrupts dopamine signalling, altering the brain's reward system and making cravings harder to resist. It also interferes with m ood regulation and emotional stability, increasing the risk of depression, stress-related eating, and mood swings. Over time, these brain chemistry changes weaken emotional control, fuelling cravings for ultra-processed foods. But sugar doesn't just impact the brain - it also has profound effects on the body's metabolism. Sugar and metabolic health Excess sugar disrupts metabolic health, increasing the risk of type 2 diabetes, cardiovascular disease, and chronic inflammation. High added sugar intake raises blood pressure, promotes insulin resistance, and has been linked to poorer heart health and a higher risk of cardiovascular complications. Beyond metabolic health, some research suggests that excessive sugar intake may also create conditions that promote cancer growth. But does sugar feed cancer? There is a common misconception that eating sugar directly feeds cancer cells. In reality, all carbohydrates - whether from table sugar, oats, or vegetables - are broken down into glucose, which the body uses for energy. The body doesn't distinguish between glucose from a spoonful of sugar and glucose from a bowl of oats. However, some research suggests excessive sugar consumption may increase cancer risk indirectly by: • Raising blood sugar and insulin levels - Chronically high blood sugar stimulates the release of insulin and growth hormones, which promote cell growth, including in damaged or pre-cancerous cells. • Increasing oxidative stress - High sugar intake triggers oxidation, leading to DNA damage and inflammation, both of which can contribute to cancer development. • Fuelling metabolic shifts - Some research suggests high-sugar diets may accelerate cancer development by altering how cells use energy, enhancing growth signalling pathways, and suppressing immune defences. How much sugar is too much? The World Health Organization (WHO) recommends limiting added sugar to 50g per day (about 12 teaspoons) but for optimal health the target is even lower - 25g per day (about 6 teaspoons). However, it's important to note that these guidelines apply only to added sugars. Not all sugars are created equal. Naturally occurring sugars - like those in fruit, vegetables and dairy - contain fibre, vitamins, minerals, antioxidants and phytonutrients that help regulate blood sugar levels and protect against oxidative stress. In contrast, added sugars, commonly found in ultra-processed foods, are added during manufacturing and they are the ones linked with adverse health outcomes. But how do you know if you're exceeding these limits? The answer lies in reading food labels - but manufacturers don't always make it easy. Manufacturers use clever tricks to disguise just how much sugar is in a product. From misleading serving sizes to hiding sugar under multiple names, food labels aren't always as straightforward as they seem. Here's how to spot the deception and make smarter choices: • Check the 'per 100g' column Companies set their own serving sizes, which can make a product appear lower in sugar than it really is. I mean, who really stops at just one Tim Tam when the serving size is listed as a single biscuit? To compare products fairly, always look at the 'sugar per 100g' column. Aim for products with less than 10g of sugar per 100g. Even better look for the 'low sugar' claim on the label as, by law, it must contain less than 5g per 100g. But be wary - products labelled 'low sugar' may contain artificial sweeteners, some of which are controversial and may have unwanted health effects. * Note for drinks, many contain less than 10g of sugar per 100g, however, their large serving sizes mean you may be consuming much more sugar than expected. • Watch out for multiple sugars in the ingredients list Ingredients are listed by weight, meaning the first few items make up most of the product. To avoid listing sugar as the first ingredient, companies add multiple types of sugar under different names - making it seem like there's less sugar than there actually is. • Common hidden sugar names High-fructose corn syrup, rice malt syrup, golden syrup, coconut nectar syrup, agave syrup, date syrup, honey, molasses, cane sugar, coconut sugar, palm sugar, brown sugar, raw sugar, demerara sugar, beet sugar, dextrose, maltose, fructose, sucrose, glucose. • Added vs. naturally occurring sugar Australia does not require food labels to distinguish between naturally occurring and added sugars on labels. This means you will have to read the ingredient list to work it out. If sugar (or one of its many names) is listed, it has been added during processing. • Be wary of deceptive marketing Manufacturers use misleading labels like 'reduced sugar' to make products seem healthier than they really are. Take MasterFoods Reduced Salt & Sugar Barbecue Sauce as an example. While the label suggests a healthier choice, it still contains a whopping 29.4g of sugar per 100g - almost 30 per cent sugar by weight! 18 surprisingly sweet foods A recent supermarket audit revealed just how easy it is to exceed the daily recommended sugar intake - without even reaching the dessert aisle. From sports drinks and protein bars to sauces and cereals, sugar is often hidden making it difficult to spot. The following 18 major offenders highlight some of the biggest sources of sneaky added sugars lurking in supermarket aisles along with better lower-sugar options that are readily available. The bottom line: Small changes, big impact Excess sugar hides in foods we least expect. Cutting back may seem overwhelming, but small swaps can make a big difference. Learning to read labels, spot hidden sugars, and choose smarter alternatives puts you in control. You don't need to eliminate sugar entirely - just being more mindful helps reduce intake without sacrificing taste.
