Tag Archives: insulin

Preserving Lean Muscle Mass

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As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

A Longer, Healthier Life, as easy as NBC

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For many years, researchers in the field of aging believed that the only way you could increase lifespan was by caloric restriction (CR). This is because low caloric intake will improve blood glucose levels and insulin sensitivity, thereby helping to prevent one of the most dangers pitfalls of aging, obesity, metabolic syndrome and diabetes. Recommend calorie deficits are approximately 250 – 500 calories, about 30% less food than we would normally eat. While this is an effective strategy, you won’t be incorrect when I state that is not overwhelmingly popular.

However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

In Full Swing—Secrets to a Longer, Healthier Life

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Scientists long ago established that exercise greatly reduces both the incidence and severity of age-related degenerative diseases.  But we don’t just want to live longer; we want to extend the number of our healthy years.  We want to stay fit and active with the capacity to enjoy life to its fullest.  Gerontologists refer to this as our ‘health span’ – as opposed to our simple “life span” – and universally agree that exercise is a crucial component to extend and improve them both.  The right exercise will strengthen our bones and muscles, improve and restore physical and emotional balance, relieve stress and improve physical, mental and emotional health.

Exercise will also significantly decrease the effects of what is known as “secondary aging”- the occurrence and severity of diseases associated with aging.  In fact, it is these degenerative diseases from arthritis to Alzheimer’s that are often responsible for reducing both the life and the health span.  Exercise is a key element in helping us to prevent disease and prolong our good health into our seventh, eighth, ninth decade and beyond.  In recognition of this, I would like to tell you about a wonderful story headlined “102 Year-Old Golfer Scores Hole in One.”  Elsie McLean, a golfer since the 1920’s set a new world record for the oldest woman, or man to hit a hole in one.  “Well everybody wants a hole-in-one, and I said, ‘Why can’t I have a hole-in-one?’ I came within inches once,” Elsie told television station KNVN. She broke the age record of 101 set by Harold Stilson in 2001 at Deerfield Country Club in Florida. “For an old lady,” she said, “I still hit the ball pretty good.” She added.

Elsie not only enjoys a physically active lifestyle and fresh air through her love of golf, she also has friends to enjoy the game with—thereby avoiding two of the sorrows of advanced age, loneliness and isolation.

As always I welcome your comments and suggestions.

Nicholas Perricone, MD, FACN, CNS

The Top 10 Weight Loss Supplements

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The Perricone Anti-Inflammatory Weight Loss Diet nutrients work in a special way to enhance loss of body fat, preserve muscle mass and regulate levels of blood sugar and insulin. They will also promote beautiful, healthy, youthful-looking skin.

  1. Alpha Lipoic Acid (ALA)
    Alpha lipoic acid, often referred to as ‘the universal antioxidant,” is a potent antioxidant and anti-inflammatory found naturally inside of the energy producing portion of the cell known as the mitochondria. Alpha lipoic acid enhances our ability to metabolize food into energy. ALA is a unique antioxidant because it is both fat and water soluble. This means it can go to all parts of the cell, including the lipid (fat) portions such as the cell plasma membrane, as well as the interior of the cell (known as the cytoplasm) where water soluble chemicals reside.

  2. DMAE (dimethylaminoethanol)
    DMAE is a naturally occurring nutritional substance with powerful anti-inflammatory properties; it is found in fish including wild Alaskan salmon, anchovies and sardines. DMAE is important in the production of neurotransmitters, which are essential in the communication from one nerve to another and between nerves and muscles. Taking DMAE as a supplement will not only improve your cognitive function by improving memory and problem-solving ability, it will help increase skin firmness and muscle tone—important for anyone on a weight loss or antiaging program.

  3. Glutamine
    Glutamine is the body’s most abundant amino acid. It plays an important role in keeping the muscles functioning properly and helps reduce muscle deterioration. Glutamine literally drives muscle-building nitrogen into the muscle cell where it is synthesized for growth. It is also converted into glucose when the body needs more energy. When the body is in a highly inflammatory state, it breaks down our muscle tissue to get the extra glutamine needed, resulting in muscle mass loss.

  4. Carnitine
    Carnitine and its derivative, acetyl L-carnitine, are two of the most important nutrients for weight loss. Carnitine is critical for energy formation and an active metabolism. Carnitine transports the fatty acids from our blood into the cell for this energy production. Thus, for carnitine to have optimum effect, we must have adequate essential fatty acids, such as omega 3’s, present in the diet.

  5. Acetyl L-carnitine
    Acetyl L-carnitine acts as an antioxidant, a natural anti-inflammatory that enhances the affects of the other antioxidant systems within the body. These anti-inflammatory properties protect the cell plasma membrane (the cell’s first line of defense) and prevent the conversion of arachidonic acid into pro-inflammatory chemicals. Although exercise will naturally increase our levels of acetyl L-carnitine, if we are obese, over thirty or have other health problems, it will not raise them to therapeutic levels, therefore supplementation is necessary.

  6. Coenzyme Q – 10
    Coenzyme Q-10, also called ubiquinone, is a powerful antioxidant/anti-inflammatory with many benefits for treating and preventing obesity. It acts similarly to acetyl L-carnitine in that it assists in energy production within the mitochondria. CoQ10 enhances the metabolism, giving us greater energy and endurance, a greater ability to lose body fat, preventing the energy decline seen in aging cells. CoQ10 also maximizes the burning of foods for fuel, helping to normalize fats in our blood.

  7. Conjugated Linoleic Acid (CLA)
    Conjugated linoleic acid is a fatty acid found in many of the foods we eat. At one time, beef and lamb were exceptional sources; however when their diet was changed from grass to grain, levels of CLA dramatically decreased in the meat and dairy products. CLA has powerful antioxidant/anti-inflammatory activity. It decreases body fat, especially in the area of the abdomen and helps block the absorption of fat and sugar into fat cells (adipocytes). It also helps the insulin receptors remain intact, thus increasing insulin sensitivity.

  8. Chromium
    Because Chromium is an essential nutrient for normal sugar and fat metabolism, it is critical in our effort to control and reduce excess body fat. Chromium supplementation effectively lowers blood sugar and insulin levels and can also increase levels of the ‘good’ HDL cholesterol. This lowers total cholesterol and triglycerides, thus playing a key role in regulating appetite, reducing sugar cravings, and lowering body fat.

  9. Gamma Linolenic Acid (GLA)
    Gamma linolenic acid is an important omega-6 essential fatty acid. The average American diet causes a deficiency of GLA because of the large amounts of trans fatty acids, sugar, red meats and dairy products. The body rapidly converts GLA into dihomo-gamma-linoleic acid, the precursor of prostaglandin E1, a powerful anti-inflammatory hormone-like compound that helps to regulate inflammation, blood pressure, and many other bodily processes.

  10. Maitake Mushroom Extract
    Studies show that maitake mushroom extract enhances insulin sensitivity for controlling blood sugar levels and may serve as a safe and reliable weight loss supplement—even without additional behavior modifications, such as decreased caloric intake and increased exercise. It is established as a powerful tool in preventing a dangerous quartet of metabolic imbalances that increase our risk of cardiovascular disease and diabetes called Metabolic Syndrome. Metabolic Syndrome consists of high blood pressure, elevated levels of insulin, excess weight (especially around the abdomen), and dyslipidemialow, or low levels of HDL (good) cholesterol, high levels of LDL (bad) cholesterol, and high levels of triglycerides. Read more about Maitake Mushroom benefits.

Michelle Obama – The Right to “Bare” Arms – Continued

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The Muscle-Insulin Connection

While this concept might sound alien, to protect from muscle loss we need to regulate our insulin levels.  As we age, this becomes a much great challenge because our insulin receptors do not work as well.

If we can prevent wild swings in blood sugar, we can avoid an inflammatory response and thereby prevent our insulin levels from going too high or too low.

•    If they are too low, we cannot nourish our muscles and they begin to break down.
•    If insulin levels are too high, we put a lock on the body’s ability to burn fat for energy, and the body will store the fat instead.

We can avoid these swings by following these simple rules.

1.    Do not overeat at one sitting.  Space meals and snacks evenly throughout the day.
2.    As much as possible, eliminate sugars and starchy foods, which actually stimulate appetite.
3.    Follow the anti-inflammatory diet of quality proteins, good fats, fruits and vegetables.
4.    Add omega-3 essential fatty acids to our diets, which help “sensitize” our cells to insulin.  The correct balance of EFAs enables the receptors to respond to even small amounts of insulin, helping us to maintain healthy blood sugar levels and ensuring an adequate uptake of sugar and amino acids into cells to build muscle and minimize fat storage.
5.    Add a Niacin Bound Chromium supplement to help preserve muscle mass.
6.    Add anti-oxidant rich foods and supplements to your daily diet.

Strong Arm Tactics

Three of my favorite ways to keep upper arms toned are working with free weights in conjunction with either Pilates or yoga.

The end result of following the anti-inflammatory diet will be the prevention of free radical-induced inflammation.  There will be a great improvement in our physical appearance, decreased wrinkling and sagging of the skin, increased energy levels, elevated mood, better brain function, decreased body fat, greater muscle mass and stronger bones.

As an active researcher, I welcome your comments and suggestions.