Look out internet! This is just a special announcement that I have setup a group on Facebook for the IF Life people to discuss all things health, fitness, IF, simplicity, happiness or whatever topic is related. I admit, I am a Facebook newbie as I just signed up this morning. To be honest I am not a fan of becomming addicted to online things, but I do believe that this can be a great additional social interaction tool to use in small doses. I’ll figure out how it all works soon enough and will join in on the conversations and community. So if you are on facebook (or want to join for free like I did this morning), go ahead and join the group and invite others to do so also! I am excited to see where it goes, as I really have no idea how facebook works but seems like a great place to connect and talk with people even further. (You will also see the logo on the main menu and link, if the link is not working for some reason please let me know…it’s my first attempt at getting it setup.) Thoughts and feedback on this are appreciated. Spreading the truth on health and fitness one blog post at a time! (and cutting out all the other BS that passes for so called information and expert advice out there)

photo by scottywitap

Ok this is probably not going to be many people’s favorite topic, but when it comes to our health there is no reason to start being shy about it. Our bowel movements are a direct impact of what is going on in our gut, and as we talked before we know that gut health is our top priority for overall health and wellness (see the Is Your Gut Leaking post for an refresher overview on Gut Health). If we want a window into how the foods we eat are improving or not improving our health…then take a look in the toilet to see what’s coming out. If you start to take notice you may find some interesting trends as to what you eat and how your bowel movements may change.

Let’s look at what our bowel is trying to tell us with:

• Constipation - The lack of daily bowel movements. You are just not going #2 that often. Most people will tell you the problem is the lack of fiber, but we know this is not the case for the most part (not that you don’t need fiber, but it’s more a gut environment issue as discussed in the Fiber Overhyped post). What your body could be telling you is that your bacteria balance is all messed up (as in you probably do not have enough good bacteria from a poor diet or using anti-biotics). Also if you are dehydrated this is a sign. Solution: eat more fermented foods or take a probiotic, eat your fruits and vegetables for natural fiber, avoid caffeine drinks, and drink more water. That will probably take care of it 99% of the time.
• Diarrhea - Having too much water in your stool is a sign of bacteria infection. Basically your body is pulling water out of your body to flush out bad things. You may notice that you have this anytime you are fighting a cold or virus right? Well….bacteria infection and your body is a smart machine and doesn’t want it sticking around. It’s important to take notice of when you have this, as there could be certain foods that are also loaded with bacteria or just have this effect. Milk is a culprit sometimes, or it could be other foods that are high in bacteria or improperly cooked too. So whenever you get diarrhea, look back at to what you ate in the last 24 hours. This should always be temporary, but if it’s more consistent it could be a sign of more serious bowel illnesses.
• Hard/Small/Lumpy Stools - Hard stools are a sign that they are not coming out when they are supposed to and they are sitting in the gut too long (usually is also accompanied by constipation and not having regular daily bowel movements). Lumpy could also be a sign of dehydration or even a lack of fiber and water (as fiber holds onto water in the stool to make it bigger, softer and more easily passable). So again, drink more water and get you natural fiber from fruits and vegetables.
• Different Colors - I’m pretty sure I don’t need to tell you what color your bowel movements should be, but sometimes you may notice changes in color. Most of the time it could just be reflecting the foods we ate (or drinking green beer on St Patty’s day), but there also could be other digestive issues involved. A gray/pale stool could mean a lack of bile (bile is produced by the liver, stored in the gallbladder and used in digesting fats). This could be a sign of an overworked liver, gallbladder issue, other other digestive disorder. Red could be blood in the stool which could be anything from the start of hemorrhoids to bleeding somewhere else in the gut. Green could be a sign of a sped up removal process (as bile is green initially but turns to brown eventually). You don’t want too fast of removal as that could also be transporting out nutrients/vitamins/minerals that you need but still have not been absorbed properly. So your colors could be because of the foods you ate, medications you may be on or other issues.
• Smelly and Floating - This is a sign of too much undigested fat in your stool (fat floats). The issue here is either bad foods or your gut is improperly digesting (not being able to) fats. Since many essential nutrients are “fat soluble” you want to be able to digest those fats or you could be losing many of those nutrients that are now trapped in your stool and carried out of your body. There are many things involved here from the liver, gallbladder to gut health. Cleaning up your foods, removing excess toxins that overwork the liver and improving gut environment should help clear this up.

So there you have it. Is there really a specific amount of times we all need to go daily for maximum health? Probably not, as it will vary from person to person. Some may go 1x a day….others 2-3x a day. Look for healthy, soft, solid, easy to pass, non floating, non smelly, brown colored daily bowel movements and take notice of anything else (especially if it is on a consistent basis). Most of these abnormal issues mentioned above will hopefully just be temporary and due to what you eat, but like anything if it seems to be on a more consistent basis then there might be deeper issues involved and you may want to get further testing from a professional Dr (as I am not one so my opinions are no substitution for professional medical advice). To sum up:

• Keep track of when things go wrong, just think back and find out what you ate that may have caused the problem. You may find a pattern. This learning experience will be something you will not forget and will only help you make better choices in the future and have better health.
• Identify the foods that cause constipation, diarrhea or other bowel issues and remove them. (Milk and processed foods are the usual culprits here)
• Drink plenty of water, eat your fruits and vegetables, don’t use antibiotics unless absolutely necessary and load up on fermented foods/probiotics especially after any time you use antibiotics.
• Keep your gut healthy and happy.

If you ignore the potential warning signs in your toilet….you could be looking at more serious problems down the road. So….look before you flush and make your #2, a #1 priority.

photo by KrisC

I got a very common question from a reader about gaining muscle from the Building Muscle 101 post. I wanted to re-post it here as many may not have seen it and other readers may also be thinking the same thing or able offer up some more great tips for our readers.

Here’s the Question:

Hey guys, I’m trying to gain like 20lbs muscle.I’m 155lbs and about 6 feet.I’m maxing out benching at 250lb. I do chest one day a week, back and shoulders another day, arms a different day, and a whole circuit the next. With a polo shirt on, i look pretty small… seriously (my body type is matt damons)… (i need to bulk up!) Shirtless, yeah, i’m semi-cut - but nothing anyone will write home about. I have always (ALWAYS) outlifted my larger counterparts (pound for pound). But, i’m not seeing results… I am a lean eater, a healthy eater, I run occasionally but i would LOVE to put on some muscle for once in my life. I feel like it may be my diet (i eat healthy/small portions), or the fact that i run occasionally, but i just want a muscle BUILDING program that shows some significant results. ANY help is much appreciated man

My response to his question was the following (long winded I know…but I promise to sum it up nicely below as well):

Pretty much sounds like you got the strength part down…now you just need to eat more and workout less (but up the intensity per session, keep them brief but effective). Putting on the lbs is possible eating healthy. First I would say make sure you are at least getting 0.8-1 gram of protein/lb of bodyweight (since you sound lean anyways). Of course also some fruits and unlimited non-starchy vegetables, healthy carbs (no sugars, breads, pasta or processed carbs) and healthy fats (esp MUFAs, Omega 3s and health Sat fats). But it does come down to if you are not seeing muscle gain…then you need to up your food intake. Looks like you are working out 4x a week too…that is alot. You should be able to workout only 2-3x a week and still put on plenty of muscle. Most people workout too much, don’t lift the proper volume/intensity to stimulate muscle building/fat burning hormones, burn way too many calories with activity levels and then wonder why they are not gaining. A serious lifting program of 3×10s (with a couple warmup sets), 30-60 sec rest, with alternating compound movements 2-3x a week will do plenty for size and gains. For example: Squat/Bench(although I would rather do weighted dips)/Overhead press is workout A, Deadlifts/Pullups/Bent Row(or sub in Power Cleans) is workout B….then alternate workouts A & B during the week only for a total of 2-3 workouts (A/B or A/B/A & B/A/B weeks). You can do your additional secondary exercises and arm exercises on main workout days AFTER you have done the main heavy compound movement that spike your muscle building hormones…don’t do an arm day…those never work. You will get plenty big arms from heavy pushes and pulls…like weighted dips and pullups. You can also mess around with the reps doing a week of 5×5 or 3×8 or 3×10. Don’t over-complicate it and just keep it simple and effective by seeing the progress and adding weight little by little to the main lifts. Remember that you grow outside the gym…not in it. So get your workouts done quick, and then go eat and recover….and grow. When in doubt…if you are not gaining….eat more (no sugar, healthy proteins/fat/carbs) and workout less. Or just do like the Powerlifters do for more size…drink a gallon of whole (not skim) milk a day in addition to your regular meals (no guarantees on how much fat you may also put on in this process). Not something I would recommend full time…but if you are cycling it short term for a mass gain and can handle it with no ill side effects, then it can be a useful tool. Forget supplements….whole food is always your best friend first…and where 90% of your results come from….so spend your money there.

As mentioned before the Building Muscle 101 post really covers all the basics in more detail that anyone should go over and follow when trying to build muscle. Here’s the quick and easy check list if you are asking how to gain muscle:

• Are you eating enough whole food (not powders) protein?
• Do you eat enough healthy fats? (Nitrogen sparing effect)
• Are you getting enough sleep/recovery?
• Do you take Omega 3s/fish oil? (If the answer is “No”….my next question is “Why Not?”)
• Are you training the right way? - Compound movements with free weights, short rest between sets (30-60 sec), reps in 5-10 range, volume of 25-50 reps (sets of 5×5, 3×10, etc) per exercise.
• How many times are you working out per week? - 2-3x per week max is enough to put on muscle…otherwise you need to rethink your workout and pump up the intensity
• How much other activity are you doing? - Too much cardio or other excessive aerobic based activity will just burn up too many calories (in relation to your calorie intake) and not lead to muscle gain

So of course my advice is not the only good one out there, so other readers feel free to share your tips with Dan also in the comments section below. Remember to keep it simple and positive (motto of the site), as most of us are just over-complicating the process and exposed to way too much confusing information….that we forget the basics are where 90% of our results come from….so stick to the basics and the results will follow….and when in doubt tell yourself:

• Eat enough whole healthy non-processed foods first (forget the supplements, spend money on food first)
• Lift heavy compound movements at the right intensity 2-3x a week
  
• Sleep, recover and let the muscles grow!

Related Posts: See the Fat Loss 101 post for more info on important hormones like GH and Cortisol that also play into muscle building. Also it is easier to build muscles once you get down to a lower BF%. If you are interested in Intermittent Fasting while gaining muscle, see IF 101 - How to Start post. If you do not know about IF and want to know why it is becoming a popular lifestyle choice for many, you can see my post on Why I do IF.

photo from physiologyonline.physiology.org

We have already talked about CR and longevity…now we are going to bring up what scientists are calling the “longevity” gene otherwise known as SIRT1. The main story quoted below comes from an article called “Unlocking the Secrets of Longevity Genes” in the Scientific American Feb 06 (all thanks to Thomas for sending me the issue). You can also read that article online here. (good read, more technical) Here’s some of the main highlights:

At one time, scientists believed aging to be not just deterioration but an active continuation of an organism’s genetically programmed development. This idea has been discredited, and conventional wisdom now holds that aging really is just wearing out over time because the body’s normal maintenance and repair mechanisms simply wane.

Evolutionary natural selection, the logic goes, has no reason to keep them working once an organism has passed its reproductive age. Yet we and other researchers have found that a family of genes involved in an organism’s ability to withstand a stressful environment, such as excessive heat or scarcity of food or water, have the power to keep its natural defense and repair activities going strong regardless of age.

By optimizing the body’s functioning for survival, these genes maximize the individual’s chances of getting through the crisis. And if they remain activated long enough, they can also dramatically enhance the organism’s health and extend its life span. In essence, they represent the opposite of aging genes–longevity genes.

So by under going types of stress, the body is able to respond and activate genes that are responsible for cellular repair and protection. So our aging model is essentially dictated by the cellular health (as it should be…since we are made up of trillions of cells in our bones, tissues, organs). Once our cells are damaged for whatever reason, they need to be repaired with healthy materials or they will continue along their destructive path (which can be cancer, disease or death).

Restricting an animal’s calorie intake is the most famous intervention known to extend life span. Discovered more than 70 years ago, it is still the only one absolutely proven to work. Most diseases, including cancer, diabetes and even neurodegenerative illnesses, are forestalled. The organism seems to be supercharged for survival.

The phenomenon was long attributed to a simple slowing down of metabolism–cells’ production of energy from fuel molecules–and therefore reduction of its toxic by-products in response to less food. But this view now appears to be incorrect.

Calorie restriction does not slow metabolism in mammals, and in yeast and worms, metabolism is both sped up and altered by the diet. We believe, therefore, that calorie restriction is a biological stressor like natural food scarcity that induces a defensive response to boost the organism’s chances of survival. In mammals, its effects include changes in cellular defenses, repair, energy production and activation of programmed cell death known as apoptosis.

So this is pretty powerful stuff. Survival mechanisms turned on by Calorie Restriction/Fasting (a natural evolutionary stress) turn on a primal response that increase a cells defense (against toxins, free radicals or other destructive elements), can increase cellular repair (and therefore the health of wherever the cells are located….as if you repair cells in the heart, the heart gets stronger) and positively effect energy production which could lead to improved performance. Not only that but it also has the potential to stall progressive damage at the cellular level as seen in degenerative diseases such as cancer, diabetes and neuro-based illnesses.

The mammalian version of the yeast SIR2 gene is known as SIRT1 (”SIR2 homolog 1″). Several of these proteins targeted by Sirt1 have been identified and are known to control critical processes, including apoptosis, cell defenses and metabolism.

Increased Sirt1 in mice and rats, for example, allows some of the animals’ cells to survive in the face of stress that would normally trigger their programmed suicide. Sirt1 thus enhances cellular repair mechanisms while buying time for them to work.

Over the course of a lifetime, cell loss from apoptosis (cell death) may be an important factor in aging, particularly in nonrenewable tissues such as the heart and brain, and slowing cell death may be one way Sirtuins promote health and longevity.

Recent research by Pere Puigserver of the Johns Hopkins University School of Medicine and his colleagues has shown that NAD levels rise in liver cells under fasting conditions, prompting increased Sirt1 activity.

Through CR/short term fasting conditions we send signals that could in fact slow down apoptosis/cell death. This is a breakthrough when it comes to anti-aging, as obviously the longer keep our cells and organs functioning properly, then the longer we are able to live. But have the cells in your brain, heart, lungs start to die off and cause disease through organ disfunction/decline…then you are accelerating your aging (which really is just a fancy way of saying getting closer to death).

By reducing fat stores, calorie restriction may establish a pattern of hormone signals that communicates “scarcity,” which activates cell defenses. Indeed, Sirt1 activity is increased in fat cells after food limitation, causing fat stores to move from the cells into the bloodstream for conversion to energy in other tissues. This effect on fat and the signals it sends would, in turn, set the pace of aging in the entire organism and make Sirt1 a key regulator of the longevity conferred by calorie restriction in mammals.

Another reason that losing weight and keeping it off is important to longevity and health. With a low bodyfat and CR/Fasting, you signal famine with little fat stores for backup…therefore increasing cell defenses for the upcoming stress of famine (more SIRT1 activity).

Another critical process modified by Sirt1 is inflammation, which is involved in a number of disorders, including cancer, arthritis, asthma, heart disease and neurodegeneration. Recent work by Martin W. Mayo and his colleagues at the University of Virginia has shown that Sirt1 inhibits NF-B, a protein complex that promotes the inflammatory response.

Sirt1 controls inflammation which is a factor in many diseases and aging. We have already seen the CR had positive effects on inflammation in this study (found in the resources section): Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderative asthma

The Sirt1-activating compound resveratrol has the same effect.

Also you may have heard of the health benefits of red wine, and now the latest supplement to hit the market called resveratrol. We can now see the pathway in which it can have in reducing inflammation, degenerative diseases and anti-aging through activating more Sirt1 activity. Could this stuff be for real? We look more into that in Part II.

As we wrap up Part I and all the info above, here are some additional interesting studies on Sirt1 including:

• The Sirtuin family: therapeutic targets to treat diseases of aging: “Growing evidence suggests that small-molecule activators of SIRT1 may counteract age-related afflictions such as type 2 diabetes. Alternatively, inhibitors of SIRT2 may be useful in the treatment of neurodegenerative diseases such as Parkinson’s disease.”

• Sirt1 protects the heart from aging and stress: “In particular, we review our recent findings obtained from transgenic mice with cardiac-specific over expression of Sirt1, which demonstrated delayed aging and protection against oxidative stress in the heart. We propose that activation of known longevity mechanisms in the heart may represent a novel cardioprotection strategy against aging and certain types of cardiac stress, such as oxidative stress.”
• The SIRT1 deacetylase suppresses intestinal tumorigenesis and colon cancer growth: “Here we show that CR induces a two-fold increase SIRT1 expression in the intestine of rodents and that ectopic induction of SIRT1 in a beta-catenin-driven mouse model of colon cancer significantly reduces tumor formation, proliferation, and animal morbidity in the absence of CR.”

• A role for the NAD-dependent deacetylase Sirt1 in the regulation of autophagy: “We demonstrate a role for the NAD-dependent deacetylase Sirt1 in the regulation of autophagy. In particular, transient increased expression of Sirt1 is sufficient to stimulate basal rates of autophagy.” Ok many of you may be asking, “What the heck is autophagy”? Good question….but essentially it is the process in which the cell breaks down itself (especially damaged parts) and repairs. This is key when we talk about preventing (and even reversing already damaged cells) degenerative diseases (we will get more into this in Part II soon, see below).

Coming Soon: Part II: Resveratrol, Cellular Autophagy and Exercise. We will look into these areas more specifically and see how our diet and exercise program tie all together.

Ok well I told you I was working on some other sites and today one of the sites was officially launched. Introducing Fitness Spotlight (www.fitnessspotlight.net)

Fitness Spotlight is a site dedicated towards giving you even more information on all things health and fitness out there on the internet. In partnership with another top health and fitness blogger Scott Kustes from Modern Forager , we decided with all the information that we come across daily from our research, and the amount that we can only personally blog on….why not have a site that took what we know are the best articles and info from other bloggers and news sources and share with you. Now you can see multiple highlights per day and be able to pick and choose what stories you want to read more about. This way, you can save your time and not have to be looking on the internet for information as we will be doing the work for you! We also wanted to be able to highlight and find other bloggers who do put out quality content and give them a chance to show people what they have. Soon we will be partnering up with bloggers and also be choosing premier sites that we will select based on ongoing quality content and information. Now you can not only keep up to date with the most recent posts from your favorite bloggers with your RSS or email, but in addition we will find hidden gems in blog archives from all over the place and let you re-read top quality content from the past or present. New listings will be published on Mon, Wed and Fri with multiple listings per day from various catagories (fitness, nutrition, health and lifestyle). The sources will include:

• Blog Archives from top health and fitness bloggers that you may or may not have heard about
• News stories from across all the major news network wires
• Articles from online magazines or other sources
• and other media….if it’s on the internet, we will use it!

We are excited about this new project and encourage you to give it a look. If you have any questions, comments or feedback please feel free to share them here in the comments (as there are no comments on the other site because it is just a link database driven format…which will take you to the user’s articles and comments not controlled by us). Hope you enjoy!