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The Importance of Polyphenols in Athletic Performance

 Within every cell in our body are ancient bacterial fragments called mitochondria. Essentially, the role of mitochondria is to take the food we eat and turn it into energy (a.k.a ATP). For an athlete, without adequate levels of ATP, muscles can’t contract, nor can they repair the damage done by exercise.  The only way to make enough ATP is to make sure that adequate levels of oxygen are getting to the muscle cell and at the same time making sure the mitochondria in the muscle cells are working at peak efficiency to generate as much ATP as possible.  Anything that increases ATP production will give the athlete a significant advantage over their competitors.

Polyphenols and Performance

The role of polyphenols in athletic performance is only now beginning to emerge. Polyphenols operate at several levels including gene activation which leads to increased mitochondrial efficiency and increased blood flow to deliver more oxygen to the mitochondria. In particular, replacing damaged mitochondria while simultaneously replacing them with newly synthesized mitochondria is a key function of polyphenols.  Since mitochondria supply 85-95% of the energy to a muscle cell, the more efficient the mitochondria are, the greater the athletic performance.

The Impact of Polyphenols on Recovery Times

Polyphenols are the chemicals that give fruits and vegetables their color.  They are also key components for gut health as they function as the primary guardians of the gut to defend it against pathogenic microbes.  However, small levels of polyphenols can also enter into the blood.  Once in the blood, they can become gene activators (1).  In particular, they activate the gene transcription factors that cause the increased synthesis of specialized proteins.  One of these gene transcription factors is Nrf2 known to increase the expression of anti-oxidative enzymes that are a 1000 times more powerful than standard anti-oxidants such as Vitamin C or Vitamin E in reducing excess free radical production.  This is important for reducing delayed onset muscle soreness (DOMS).  DOMS is the extended muscle pain and soreness due to injury that reduces strength until the muscle is finally healed.  That takes time, and that is why you need increased recovery times the more intense you workout.

The other gene transcription factor activated by polyphenols is AMP kinase.  AMP kinase is the master switch for your metabolism.  In particular, it is the key to replacing damaged mitochondria (mitophagy) and simultaneously replacing them with new ones (biogenesis).  Since the cells in the body need ATP on a constant basis, this is equivalent to changing tires on your car while driving 60 miles an hour.  It is only possible if AMP kinase is working at full efficiency.  Another benefit of adequate levels of polyphenols in the blood is to increase blood flow by increasing nitric oxide (NO) production which increases oxygen transfer to the mitochondria for still greater ATP production (2).  The mechanism of polyphenol-induced vasodilation appears to be via the enhanced conversion of dietary nitrates (primarily found in green leafy vegetables) into NO.  The greater the number of hydroxyl groups on the polyphenol, the more efficient the conversion of dietary nitrate into NO (3).  Thus the benefits of taking nitrate supplements such as beetroot juice (4) can be greatly enhanced in the presence of high levels of polyphenols.

Why You Need Adequate Intake of Polyphenols for Performance

This is all great news for the athlete.  The bad news is that the bioavailability of polyphenols into the blood is low, and even if they enter the blood they are rapidly removed making their lifetime in the blood very short.  This means to get the full benefits of polyphenols for sports performance, they have to be taken at high concentrations on a continual basis to maintain improved blood flow and optimal ATP production.  Since the levels of polyphenols in fruits and vegetables is low (0.1 to 0.2% by weight), you would have to consume a minimum of 10 servings of fruits and vegetables per day to obtain the minimum levels of polyphenols required for enhanced sports performance.  For many athletes, that sounds like Mission Impossible.

Purification of Polyphenols

Fortunately, polyphenols can be purified to high concentrations as extracts. Supplementation with polyphenol extracts may potentially achieve adequate levels of polyphenols in the blood to increase ATP production and decrease delayed muscle soreness.

Not All Polyphenols Are the Same

There are more than 8,000 known polyphenols, all different in structure.  The most effective polyphenols fall into a general classes known as flavonoids.  These polyphenols have a fused phenol ring structure that provides a unique spatial configuration to enhance their action to activate gene transcription factors.  Furthermore, the number of hydroxyl groups in its structure determines the bioavailability of the polyphenol.  The one group of flavonoid polyphenols that have the greatest bioavailability is delphindins, and they appear to be the only type of polyphenol that can be absorbed intact by the body (5).  A rich source of delphinidins is blueberries.  In particular the Maqui berry grown in the Patagonia region of Chile has the highest known concentration of delphinidins.  In addition, the most studied flavonoid polyphenol for increasing blood flow are those from cocoa (6-8).  Thus, combinations of Maqui and cocoa polyphenol extracts may provide the greatest potential for maximum impact in sports performance.

How Many Polyphenols Do You Need For Performance?

A lot.  You need probably at least 1,000 mg of polyphenol extract per day.  Furthermore, that total amount should also be spread evenly throughout day to maintain adequate levels of polyphenols in the blood.  Frankly, no one is going to be taking capsules all day long to achieve that goal.  This is why the most realistic way is the use of food products (bars) that not only supply necessary nutrients (you have to eat) to maintain stable blood sugars levels, but also supply the necessary levels of proven polyphenol extracts to constantly activate the genes needed for optimal athletic performance.{{cta('a9e96fff-3523-4d72-b761-29f9ef2a1279')}}References:

  1. Sears B. The Mediterranean Zone.  Ballantine Books.  New York, NY (2014)
  2. Lundberg JO et al. “Strategies to increase nitric oxide signaling in cardiovascular disease.” Nat Rev Drug Dis 14: 623-641 (2015)
  3. Rocha SA et al. “Dietary nitrate in nitric oxide biology.” Curr Drug Targets 12: 1351-1363 (2011)
  4. Wylie LJ et al. “Beetroot juice and exercise: Pharmacodynamic and dose-response relationships.”  J Appl Physiol 115: 325-336 (2103)
  5. Matsumoto H et al. “Orally administered delphinidin 3-rutinoside and cyanidin 3-rutinoside are directly absorbed in rats and humans and appear in the blood as the intact forms.”  J Agric Food Chem 49: 1546-1551 (2001)
  6. Schroeter H et al. “(-)-Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans.”  Proc Natl Acad Sci USA 103: 1024-1029 (2006)
  7. Heiss C et al. “Endothelial function, nitric oxide and cocoa flavanols.”  J Cardiovasc Pharmacol 47 Suppl 2:S128-135 (2006)
  8. Desideri G et al. “Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment: the Cocoa, Cognition, and Aging (CoCoA) study.” Hypertension 60:794-801 (2012)

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062524---Keto-Blog

Ketogenic Diets and Aging

Chances are, you or someone you know has tried the keto diet at some point in time. This high-fat, very low-carbohydrate eating plan appeals to many due to its promise of rapid weight loss. In this blog, Dr. Sears explores some of the latest scientific findings on ketogenic diets and provides caution before hopping on this trend. What is a Ketogenic Diet? The ketogenic diet is a high-fat, very low-carbohydrate eating plan. This significant reduction in carbohydrates to induce a metabolic state is called ketosis. This only occurs when there is not enough carbohydrates in your liver to completely convert fatty acids to carbon dioxide and water. The normal conversion generates the chemical energy (ATP) that keeps us alive. In the absence of ketosis, each fatty acid generates 108 molecules of ATP when oxidized in the mitochondria. Ketone bodies make less ATP when they are metabolized by mitochondria. How much less? About five times less. This is like switching the gasoline in your car from high-octane fuel to low octane fuel as ketone bodies increase in the blood. Furthermore, contrary to popular belief, ketones are not an ideal energy source for the brain, as glucose remains the preferred fuel for ATP production in brain cells. Lack of blood glucose is a highly stressful situation for the brain. This is why the body secretes the stress hormone cortisol from the adrenal glands during ketosis to breakdown protein and convert the amino acids into glucose for the brain. This explains why even under complete starvation for 38 days, the blood glucose levels never dropped below 68 mg/dL. This is still considered as a normal blood sugar level. Where did this blood glucose come from if there was none in the diet for 38 days? The answer is neo-glucogenesis primarily using lean body mass. Ketogenic Diets Pros and Cons Interest in ketogenic diets rises and falls about every 20 years. They’re very low-carbohydrate diets that claim that carbohydrates make you fat and keep you fat. This is simply not true. It is not carbohydrates per se but a disrupted metabolism that makes you fat. To be more specific, it is the inhibition of AMPK, the master regulator of your metabolism that makes you fat. Why? As AMPK activity increases, you burn stored fat faster. Frankly, I’ve always been amazed by the re-emergence of ketogenic diets. Eighteen years ago, I published the premier clinical study demonstrating that, under equal calorie intake in which all the food was provided to the subjects for six weeks, the Zone Diet was better than a ketogenic diet in reducing total weight, excess body fat, and inflammation. Now, a recent study revealed some more very concerning findings about the long-term effects of ketogenic diets. This new study indicated that following a keto diet causes a rise in senescent cells, popularly known as “zombie cells.” Zombie Cells are damaged cells that no longer divide but don't die. That’s bad enough, but zombie cells continue spreading inflammation throughout the body. As the number of zombie cells increases in your body, they become a living nightmare. Why? Zombie cells accelerate aging because they cause the earlier development of many chronic diseases. In this study they found that zombie cells in the animals began to appear while they were on a ketogenic diet. The zombie cells then disappeared when researchers changed the diet to a “non-ketogenic diet” (i.e., the Zone diet). And when the animals were given a Keto diet again, the zombie cells reappeared. Notice a trend? If you want to hear more about this study you can listen to our recent podcast at Dr.Sears.com. Based on earlier blogs, this adds to the list of downsides for following a ketogenic diet versus the Zone Diet. PROS Rapid initial weight loss: This is primarily due to the loss of retained water from the glycogen stores in the liver, which is rapidly used up to maintain blood sugar levels. Since these glycogen stores in the liver contain significant levels of retained water, much of the initial weight loss is water rather than stored body fat. If your main goal is loss retained water, this can be seen as a benefit. Of course, going to a sauna would also work. Reduced hunger: Ketogenic diets are rich in protein. Any increase in protein intake can help reduce hunger. CONS Production of acetone: One of the ketone bodies produced during ketosis is acetone, which is also the main chemical in nail polish. Increased calcium loss: A ketogenic diet can lead to higher calcium loss from bones. Limited fat utilization: High levels of dietary fat reduce the likelihood of using stored body fat for energy unless you also significantly restrict calories. Reduced energy levels: The lack of ATP production on a ketogenic diet can lead to easier fatigue during mild exercise. Damage from cheat meals: After seven days on a keto diet, a single high-carb cheat meal can damage blood vessels. Lack of polyphenols: This makes it difficult to activate genes that optimize metabolism by improving mitochondrial efficiency in converting fat into ATP. No long-term weight loss advantage: Long-term studies show no difference in weight loss between a ketogenic diet and a low-fat, high-carb diet. No short-term metabolic advantage: Careful studies demonstrate that fat loss on a ketogenic diet is the same as on a low-fat, high-carb diet with the same caloric intake. Compromised gut health: A lack of fermentable fiber from carbohydrates can lead to poor gut health and an increased risk of developing a leaky gut, which can cause significant inflammation. Furthermore, short-chain fatty acids (SCFA) are the metabolic product of fermentable fiber. These SCFA are powerful epigenetic signaling agents that enhance gene transcription. Ketosis generates a different type of hydroxylated short fatty acid (3-hydroxyl butyrate, that has no effect on gene transcription. In addition, the lack of SCFA has significant negative consequences on the gut-brain axis. Cortisol build-up: To produce glucose for the brain, cortisol levels increase to breakdown protein to make sufficient glucose via neoglucogenesis. Excess cortisol can lead to insulin resistance that cause regain of some of initially loss body fat. In addition, increased cortisol levels cause a depressed immune system as well as destruction of memory cells in the hippocampus. The initial benefits of following the ketogenic diet result in some initial weight loss (primarily water weight rather than fat loss), long-term studies show no significant differences in overall weight loss. Now new findings show a ketogenic diet may lead to significant adverse health consequences by accelerating the formation of zombie cells. Call me crazy, but I feel the key to longevity and wellness comes down to better metabolic control instead of living in a constant state of ketosis. Following Metabolic Engineering® for a lifetime provides that pathway of losing body fat without ketosis. References 1. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 2006 83:1055-61. 2. White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc. 2007 107:1792-1796. 3. Sung-Jen Wei, Joseph R Schell, E Sandra Chocron, Mahboubeh Varmazyad, Guogang Xu, Wan Hsi Chen, Gloria M Martinez, Felix F Dong, Prethish Sreenivas, Rolando Trevino Jr , Haiyan Jiang, Yan Du, Afaf Saliba, Wei Qian, Brandon Lorenzana, Alia Nazarullah, Jenny Chang, Kumar Sharma, Erin Munkácsy, Nobuo Horikoshi, David Gius. Ketogenic diet induces p53-dependent cellular senescence in multiple organs. Sci Adv. 2024 May 17;10(20):eado1463. doi: 10.1126/sciadv.ado1463. 4. Owen OE, Felig P, Morgan AP, Wahren J, Cahill GF Jr. Liver and kidney metabolism during prolonged starvation. J Clin Invest. 1969 Mar;48(3):574-83. doi: 10.1172/JCI106016. 5. Chriett, S., Dąbek, A., Wojtala, M. et al. Prominent action of butyrate over β-hydroxybutyrate as histone deacetylase inhibitor, transcriptional modulator and anti-inflammatory molecule. Sci Rep 9, 742 (2019). https://doi.org/10.1038/s41598-018-36941-9. 6. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020 Jan 31;11:25. doi: 10.3389/fendo.2020.00025. 

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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