Neurocognitive Fitness is like…

Neurocognitive Fitness is like Physical Fitness. Every day is a test of performance and energy. Some days more than others and there’s always an absolute limit.

These limits can be lifted.

Boosting nitric oxide production increases neurocognitive fitness in only a few days.
 
Acid saliva inhibits the conversion of nitrates to nitric oxide. That can be converted using oral rinse with Sodium Bicarbonate at night.
 
Nitric oxide production can be boosted by increasing dietary nitrates and supplements which affects their levels in saliva.
 
Effects of nitric oxide on brain health affects variability of heart rate and electrical activity recorded on a chest strap first thing in the morning.
 
You can get started with all this by testing morning saliva for acid/base (pH) and Nitrates.
 
We will help you boost these values to Ideal Levels for Good Brain Health and Neurocognitive Fitness.

Immediate Benefits of Boosting Nitric Oxide

Performance and Energy:

Perceived Exercise Effort: A feeling that submaximal work feels easier or requires less effort. For instance, walking up a flight of stairs or maintaining a moderate pace on a treadmill may feel less taxing. This is due to the nitrate-derived nitric oxide making the muscles and mitochondria more efficient, effectively lowering the O2 cost of exercise. 

Time to Fatigue: For sustained efforts (like running, cycling, or fast walking), the individual may notice they can continue for a longer period before feeling exhausted.

Muscular Pump/Strength: Due to increased blood flow (vasodilation) and improved calcium handling in the muscle, some may report a subjective change in muscle function, especially during high-intensity or short-burst activities.

General Well-being/Cognition:
Nitric oxide is a neurotransmitter and also plays a role in cerebral blood flow. When a group of neurons fires, nitric oxide is released locally by neurons and astrocytes. This ensures the activated region receives an immediate boost of oxygenated blood. In individuals with low nitric oxide, improving this status could have cognitive benefits. Also, a subtle feeling of being “clearer,” less mentally fatigued, and more focused.

Protection from Respiratory Viral Disease:
Nitric Oxide is a key component of the innate immune system and is naturally produced by immune cells in response to infection. Boosting nitric oxide interferes with viral protein and RNA synthesis. Reduced viral load shortens the duration of illness with less severe symptoms.

Neurocognitive Command System

Autonomic Nervous System:
A part of the brain and nervous system automatically regulates all the normal functions essential for life. Including cardiovascular function, breathing, digestion, muscle activity and hormone production.
 
Every cell in the body produces or responds to nitric oxide. Including all cells and systems performing those normal functions essential for life.

Sympathetic Nervous System (SNS): During the day, the part called Sympathetic Nervous System, concerned with energy, activity and protection is most active. During the time awake, SNS activity naturally increases to support mental activity, physical movement, and the cardiovascular demands of daily life. This includes an increase in heart rate and blood pressure.
Parasympathetic Nervous System (PNS): During the night, the part called Parasympathetic Nervous System, concerned with rest, repair and strengthening is most active. During healthy sleep, the PNS takes over, leading to a decrease in blood pressure and heart rate according to what’s needed briefly for critical restorative functions.
 
These two parts of the Autonomic Nervous System are balanced between action and protection (SNS) or rest and repair (PNS).

Nitric Oxide System:
The Nitric Oxide produced by cells functions as a Signaling System and a Neurovascular Coupling agent. It is also reduced from Nitrite and Nitrate molecules circulating in the blood. Some of the Nitrates and Nitrites are formed during exercise and absorbed from food such as leafy green vegetables. They also are recycled and released into tissue fluid and blood after nitric oxide completes its signaling and vascular functions.

During the day, large amounts of Nitric Oxide are created, released and recycled by physical activity. Large amounts are also ingested from food. The reservoir of nitrates and nitrites is circulated in blood and taken up by muscle and saliva. 
 
During the night, levels of nitric oxide, nitrites and nitrates gradually fall until morning. Levels of nitric oxide and nitrites mostly disappear leaving low levels of nitrates in muscle, blood and saliva. In the morning, the levels of nitrates in saliva represent the lowest levels anywhere in the body.
 
Levels of nitric oxide in the brain at all times, day and night, enhance levels and effects of PNS. Also, inhibiting effects of SNS. In the Prefrontal Cortex, PNS enhances ability to self-regulate and perform optimally as well as suppressing effects of SNS.

Central Autonomic Network:
This command center balances signals and mechanisms supporting or withdrawing activation for SNS resources. It is where all signals, from psychological to vascular, are integrated to interpret if there is a threat or need for protection versus safe opportunity for rest and recovery.
 
Vagus Nerves:
This cranial nerve connects the brain and major organs, controlling involuntary functions like heart rate, digestion, and breathing. It plays a key role in the body’s PNS providing rest and repair.
 
Many other effects of neurovisceral control balancing effects of PNS and SNS are carried by the vagus nerve. These include stimulation of insulin release by the pancreas that is balanced by SNS release of epinephrine and cortisol that inhibit insulin action.

Heart Rate Variability:
Frequent differences in time between consecutive heartbeats are called Heart Rate Variability (HRV). It indicates a highly flexible, responsive, and instantly precise PNS that is constantly adapting cardiac function in response to subtle internal signals like breathing or blood pressure fluctuations.
HRV Score: This index measured in milliseconds (ms), is the average difference in time between one heartbeat and the next. It is a direct measure of nervous system’s flexibility and recovery. As a result, HRV serves as an incredibly powerful index of the flexibility and integrity of the entire central system that regulates all Neurocognitive Function.

HRV Score of 50+ ms in Context of Age: General population averages (in ms) show that achieving a 50+ is more challenging with age. For an older adult, maintaining an HRV consistently above 50 ms is a strong indicator of excellent cardiorespiratory fitness, excellent neurocognitive fitness and excellent general systemic health.

Predictive Clinical Value of HRV

Cognitive Function: ¹ 
Longitudinal studies show a strong association between initial baseline HRV scores and future cognitive function. A review of 12 studies involving 24,390 subjects showed an especially strong association between the higher PNS activity and ability to plan, monitor, and successfully execute goals. 
Better Cognition: There was a consistent association between higher PNS activity and better cognition.
Worse Cognition/Decline: Conversely, lower PNS activity was a biomarker of future cognitive decline.
Review also noted some association between higher sympathetic nervous system (SNS) activity and worse cognition.

Mild Cognitive Impairment (MCI):
Studies focusing on older adults have shown that any decline in HRV impairs cognitive function. This includes slowed working capacity while awake and reduced memory consolidation during sleep.

Vascular Health:
MCI and low HRV are frequently linked to poor cerebral vascular health and increased blood pressure variability.
 
Cardiovascular Events: ²
Longitudinal studies of healthy subjects show a strong association between initial baseline HRV scores and future cardiovascular events. A review of 8 studies involving 21,998 subjects for 3.5 to 15 years showed an especially strong association between increase in HRV score and decrease in risk of fatal or non-fatal cardiovascular disease.
Overall Increased Risk: Low HRV was associated with a 32% to 45% increased risk of a first fatal or non-fatal cardiovascular event in populations without known CVD at baseline.
Marginal Benefit: The analysis showed that an increase in HRV score of 1% results in an approximate 1% lower risk of fatal or non-fatal cardiovascular disease.

These studies of cardiovascular events provide strong epidemiological evidence that low HRV is not just a marker of poor prognosis after a cardiovascular event, but is an independent risk factor for the development of cardiovascular disease in otherwise healthy individuals.

Summary

Nitric Oxide System:
A part of the brain and nervous system automatically regulates all the normal functions essential for life. Including cardiovascular function, breathing, digestion, muscle activity and hormone production.
 
Every cell in the body produces or responds to nitric oxide.
 
Boosting nitric oxide production increases neurocognitive fitness in only a few days.
 
Vagus Nerves:
This cranial nerve connects the brain and major organs, controlling involuntary functions like heart rate, digestion, breathing, and mood.
 
Heart Rate Variability:
Frequent differences in time between consecutive heartbeats is called Heart Rate Variability (HRV). It indicates a highly flexible, responsive, and instantly precise Parasympathetic Nervous System.

HRV Score: This index is the average difference in time between one heartbeat and the next. It is a direct measure of nervous system’s flexibility. Achieving a 50+ is a strong indicator of excellent cardiorespiratory fitness, excellent neurocognitive fitness and excellent general systemic health.
 
Cognitive Function:
Longitudinal studies show a strong association between initial baseline HRV scores and future cognitive function.
 
Cardiovascular Events:
Longitudinal studies of healthy subjects show a strong association between initial baseline HRV scores and future cardiovascular events.
 
Epidemiological studies show that low HRV is an independent risk factor for the development of Impaired Cognition and Cardiovascular Disease in otherwise healthy individuals.

PARTICIPATE (Free of Charge)
We’d like to help you boost nitric oxide production and increase neurocognitive fitness. 
 
Also, boosting HRV score will reduce risk for development of Impaired Cognition and Cardiovascular Disease in the future.

We are available to answer any questions you may have prior to signing up. Email us: jaherdmd@herdhealthcare.com (or) Call/Text us: 713-669-0271

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REFERENCES
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1. Nicolini P, Malfatto G, Lucchi T. Heart rate variability and cognition: a narrative systematic review of longitudinal studies. Journal of clinical medicine. 2024 Jan 4;13(1):280.
   https://doi.org/10.3390/jcm13010280
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2. Hillebrand S, Gast KB, de Mutsert R, Swenne CA, Jukema JW, Middeldorp S, Rosendaal FR, Dekkers OM. Heart rate variability and first cardiovascular event in populations without known cardiovascular disease: meta-analysis and dose–response meta-regression. Europace. 2013 May
   1;15(5):742-9.
   https://doi.org/10.1093/europace/eus341

Clinical Care Physicians do not have any laboratory tests to measure nitrates during routine clinical examinations. They assess health through indirect means, such as measuring blood pressure and levels of glucose, cholesterol and electrolyte in blood. But the importance of nitrates in overall health is not evaluated.

Nitrates sufficient to provide protection against acute infections and chronic illness can be measured in saliva. Tests for nitrates require samples of saliva collected first thing in the morning. Plastic testing strips are dipped into saliva samples right away. The plastic strips are coated with chemicals that change color in proportion to the concentration of nitrates in solution.

Food Sources: ⁽¹⁾ Nitrates are abundant in green leafy vegetables (like spinach and lettuce), root vegetables (such as beets), and other plant-based foods. When consumed, these dietary nitrates are absorbed into the bloodstream and contribute to the body’s nitrate pool.

Nitrates are particularly important for normal cell function. Transported into cells, they are reduced into nitrites and then into Nitric Oxide (NO). This conversion is crucial for vasodilation, immune response, and neurotransmission. ⁽²⁾

Fresh meats and fish contain very few nitrates. However, ham, bacon, pastrami, sausages, hot dogs and luncheon meats often have nitrates added to preserve them. A process which forms compounds that may risk causing cancer. ⁽¹⁾

Local Production: ⁽²⁾ Nitrates can also be produced within the body. NO is synthesized from the amino acid L-arginine. Right where and when it’s needed to control local chemical reactions. Then it can be further oxidized to form nitrite and then nitrate.

Circulation of Nitrate:

Reversible Pathway: ⁽³⁾ The nitrate-nitrite-NO pathway to chemical reactions works both ways. Keeping Nitric Oxide (NO) freely available for rapid reactions. NO not immediately used is converted to nitrite. Then back to longer term reserves of nitrate for general circulation.

Nitrate Stability

Initial Hours: After ingestion, nitrate levels in the blood rise and remain relatively stable for several hours.
 
Half-Life: Over the course of 5 to 8 hours, the nitrate concentration decreases by half.
 
Extended Duration: Depending on the initial concentration and individual metabolic rates, nitrate can remain detectable in the blood for up to a day or more, gradually reducing in concentration.

This stability allows nitrate to serve as a reservoir for the production of nitrite and NO, supporting various physiological functions over an extended period. From there, nitrates can be transported to various tissues. Including salivary glands.

Nitrates in the Bloodstream ⁽⁴⁾

Nitrate itself is relatively inert, but it can be a precursor for the generation of nitrite molecules which are bioactive. Nitrite, in turn, can be reduced to NO, a potent vasodilator, in tissues like endothelium, muscles, and other organs.
 
This process is especially important as a backup for NO production when the typical enzyme-driven mechanisms are less active.
 
Because nitrate is converted to nitrite and NO over time, it supports a longer-term regulation of vascular health, oxygen delivery, and overall tissue function. Unlike NO, which is highly transient and quickly degraded, nitrite can act as a reservoir that slowly releases NO when needed.
 
This important reservoir contributes to the body’s NO pool over time. This helps maintain various physiological processes like vascular tone, blood pressure regulation, and oxygen delivery, especially under conditions of stress or increased demand.

Anti-acid Oral Bacteria ⁽⁵⁾

Saliva is mostly water with some proteins, electrolytes, and other chemicals like cholesterol and uric acid. Nitrates converted to nitrites promote the growth of bacteria.
 
An important part of saliva is millions of bacteria in every drop. Good bacteria are absolutely essential for strong teeth. They feed on proteins from the salivary glands as well as sugars, fats and fiber from food that’s eaten. These bacteria grow and produce substances that have much greater effect than what’s secreted by salivary glands alone.

Acid-base balance in the mouth, nose and throat is determined by actions of good bacteria growing in acinar cells and saliva. These alkalizing bacteria are essential for good nutrition and healthy teeth. Acidifying bacteria destroy the enamel of teeth and ulcerate soft tissue.

Alkalizing bacteria, supported by nitrites and NO, can outcompete acid-forming bacteria for resources and lessen their ability to produce acid. Especially when sugar and starch are decreased, alkalizing bacteria increase in growth and function. The result of nitrate transport into salivary glands is production of alkaline saliva. ⁽⁶⁾  

Functions of Nitric Oxide (NO) as a Messenger Molecule: ⁽⁷⁾

Vasodilation: NO signals the smooth muscles in blood vessels to relax, leading to vasodilation and improved blood flow.

Neurotransmission: In the nervous system, NO acts as a neurotransmitter, helping to regulate functions such as memory and learning.

Immune Response: NO is involved in the immune response, where it helps to kill pathogens and regulate inflammation.

Muscle Contraction: NO influences muscle contraction and relaxation, playing a role in muscle function and recovery. As a messenger molecule, NO coordinates complex biological processes, ensuring that cells and tissues respond appropriately to stimuli.

Improved Exercise Performance: Nitrates are believed to improve endurance and athletic performance by making exercise less taxing. Nitrates help reduce the amount of oxygen needed by muscles. Individuals can perform at higher intensities for longer periods.

Enhanced Blood Flow and Cardiovascular Health: By increasing NO levels, nitrates contribute to vasodilation (the widening of blood vessels), which can lower blood pressure and improve overall circulation. This is especially beneficial during exercise when muscles demand more oxygen and nutrients.

Food Sources vs. Supplementation ⁽⁸⁾

Nitrate-rich foods like beets, leafy greens, and celery are excellent natural sources that can support this fitness approach. Some athletes and fitness enthusiasts may also choose nitrate supplements, such as concentrated beetroot juice or powders, which provide a more potent dose. Both options have been shown to support improved athletic performance and cardiovascular health, though food-based sources also deliver additional nutrients like fiber and antioxidants.

Benefits Beyond Fitness

Regular consumption of nitrates may contribute to long-term heart health, support cognitive function, and help maintain blood pressure within a healthy range. This makes nitrate nutrition a valuable aspect of general wellness, beyond just performance enhancement.

Scientific Support

Interest in Nitric Oxide really started to heat up after the 1980’s. Numerous studies have shown positive effects of dietary nitrates on athletic performance and cardiovascular health. However, the effects can vary by individual, and optimal dosing has yet to be universally defined.

The idea of “Nitrate Nutritional Fitness” encourages incorporating nitrates into the diet strategically to support both immediate fitness goals and long-term health benefits. Like any nutrition plan, it should be balanced with other healthy practices and consulted with a healthcare provider if supplemented heavily.

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REFERENCES
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1. VanThomme G. What to know about foods with nitrates and nitrites. MD Anderson Cancer Center 2024 Jan 16
   https://www.mdanderson.org/cancerwise/what-to-know-about-foods-with-nitrates-and-nitrites.h00-159694389.html
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2. Ma L, Hu L, et. al. Nitrate and nitrite in health and disease. Aging and disease. 2018 Oct;9(5):938
   https://doi.org/10.14336/AD.2017.1207

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3. Rocha BS. The nitrate-nitrite-nitric oxide pathway on healthy ageing: A review of pre-clinical and clinical data on the impact of dietary nitrate in the elderly. Frontiers in aging. 2021 Nov 17;2:778467
https://doi.org/10.3389/fragi.2021.778467
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4. Piknova B, Schechter AN, et. al. Skeletal muscle nitrate as a regulator of systemic nitric oxide homeostasis. Exercise and sport sciences reviews. 2022 Jan 1;50(1):2-13 https://doi.org/10.1249/JES.0000000000000272
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5. Koch CD, Gladwin MT, et. al. Enterosalivary nitrate metabolism and the microbiome: intersection of microbial metabolism, nitric oxide and diet in cardiac and pulmonary vascular health. Free Radical Biology and Medicine. 2017 Apr 1;105:48-67
https://doi.org/10.1016/j.freeradbiomed.2016.12.015  Full Article: https://pmc.ncbi.nlm.nih.gov/articles/PMC5401802/
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6. Rosier BT, Buetas E, et. al. Nitrate as a potential prebiotic for the oral microbiome. Scientific reports. 2020 Jul 30;10(1):12895
https://doi.org/10.1038/s41598-020-69931-x
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7. Förstermann U, Sessa WC. Nitric oxide synthases: regulation and function. European heart journal. 2012 Apr 1;33(7):829-37
https://pmc.ncbi.nlm.nih.gov/articles/PMC3345
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8.VanDeWalle G. 5 Ways Nitric Oxide Supplements Boost Your Health And Performance. Healthline 2023 Feb 28
https://www.healthline.com/nutrition/nitric-oxide-supplements 

The normal acid-base balance for blood circulating in arteries is slightly alkaline. This balance is crucial for maintaining normal physiological functions and overall health.
 
The body has several mechanisms to regulate acid-base balance:
Buffer Systems: These include bicarbonate, phosphate, and protein buffers that help neutralize excess acids or bases.
Respiratory System: Adjusting the rate and depth of breathing regulates the amount of carbon dioxide (which forms carbonic acid) in the blood.
Renal System: The kidneys help maintain acid-base balance by excreting hydrogen ions and reabsorbing bicarbonate from urine.

Maintaining normal acid-base balance is essential for enzyme function, oxygen transport, and overall cellular activities.

Acidic Morning Saliva: ⁴ risk, cause, treatment and prevention of illness.

Oral Health and Lactate Shuttle

The normal human oral microbiome contains millions of bacteria. Oral health is maintained by balancing beneficial and harmful bacteria. Disruptions in this balance can lead to oral health issues.
 
High acid levels in the mouth decrease calcium in teeth and make it easier for cavities and tooth decay to form. Eating and drinking sugar and other carbohydrates cause harmful bacteria to produce acids. High levels of acid can fluctuate throughout the day. Untreated infections also can raise acid levels.

Lactic acid ⁵ is produced in skeletal muscles and other tissues during normal metabolism. Lactate which is not used locally can be shuttled to other sites for use elsewhere.
 
During physical exertion, lactate from skeletal muscles is used as fuel in muscles, heart, brain and liver. Any lactate not cleared accumulates in circulating blood. Eventually, lactic acid is oxidized to low levels or buffered in serum bicarbonate.

Serum lactate can appear in saliva, but the levels are generally lower compared to those in the blood. Chloride ions in saliva secreted from cells in salivary glands is gradually exchanged with bicarbonate in ductal cells. Any lactate that arrives in the oral fluid in concentrations above normal values can increase the acidity of morning saliva.

Nitrate-Nitrite-Nitric Oxide Pathway: ⁶
Nitrate-reducing bacteria in the mouth play a significant role in preventing acidic saliva solution. These bacteria convert dietary nitrates into nitrites, which can then be further reduced to nitric oxide. This process helps to neutralize acids and maintain a neutral or slightly alkaline oral microbiome.
 
Acidic saliva, especially in the morning, may indicate an imbalance in the oral microbiome, which can affect the conversion of dietary nitrates into nitric oxide. Leafy green vegetables and beet roots supply nitrates.

When oral bacteria reduce nitrates into nitrites, they produce hydroxide ions as a byproduct. The increase in hydroxide ions makes the oral microbiome more alkaline.
 
Acidic conditions hinder the growth of nitrate-reducing bacteria which reduces reduction to nitrites. Fewer nitrites causes less nitric oxide in the mouth, nose and throat.
 
When serum nitrate levels are low, the availability of nitrates for conversion into nitrites is reduced. This can upset the balance of oral bacteria, leading to a more acidic environment in the mouth, nose and throat.

Respiratory Viral Infection

Respiratory viruses ⁷ are the most frequent cause of human disease. They cause significant worldwide morbidity and mortality.
 
Rhinoviruses cause about 30% of common colds in adults. With more than 100 types of rhinovirus, it’s possible to catch a cold several times, year after year throughout life. Other respiratory viruses include influenza virus, respiratory syncytial virus, parainfluenza viruses, adenoviruses, and coronaviruses. ⁸

An important part of saliva is millions of bacteria in every drop. Good bacteria are absolutely essential for strong teeth. These bacteria grow and produce substances that have much greater effect than what’s secreted by saliva glands alone. ⁹

Acid-base balance in the mouth, nose and throat is determined by actions of good bacteria growing in acinar cells and saliva. These alkalizing bacteria are essential for good nutrition and healthy teeth.

Acidifying bacteria destroy the enamel of teeth and ulcerate soft tissue. Most dangerous of all, they produce more acid than saliva can neutralize.

Vaccination does not prevent infection. It forms antibodies that reduces illness from infection after cells have already been invaded. Same thing with antibodies formed during recovery from a previous infection.

Protection from infection prevents breakthrough of respiratory viruses after vaccination. Also prevents recurrence of illness after recovery from previous infection. Furthermore, protection from infection extends to variants of the original wild-type strain. Providing protection against any variants that appear and spread in the future.

Acidic morning saliva doesn’t indicate that cells are already infected with respiratory viruses. Rather, it signals danger from decreased protection and greater risk of becoming infected.

Respiratory viral infections disrupt nitrate-reducing bacteria in oral fluid. ¹⁰ Nitrate-reducing bacteria are crucial for converting dietary nitrate into nitrite and subsequently into nitric oxide. Further disruption can be caused by damaged immune response and lessor inflammatory response to the infection.

Maintaining a neutral to slightly alkaline pH in saliva helps support the activity of nitrate-reducing bacteria.

Cardiovascular-Kidney-Metabolic syndrome (CKM)

CKM syndrome ¹¹ is a newly named medical condition that affects heart, kidneys, brain and liver. Connections among heart disease, kidney disease, diabetes, and obesity, lead to poor health outcomes.

Obesity: Excess body fat, particularly around the waist, is a significant risk factor for CKM and acidic morning saliva.
High Blood Pressure: Hypertension is commonly associated with CKM and acidic morning saliva.
Diabetes: Both type 2 diabetes and prediabetes increase risk for CKM and acidic morning saliva.
High Cholesterol and Triglycerides: Elevated levels of these lipids in the blood contribute to CKM and acidic morning saliva.
Kidney Disease: Chronic kidney disease is a key component and risk factor for CKM and acidic morning saliva.
Metabolic Syndrome: This includes conditions like high blood sugar, high blood pressure and abnormal cholesterol levels.
 
The CKM syndrome increases the risk of development and progression of cardiovascular disease. It contributes to acidic morning saliva both for those at risk of and those with existing cardiovascular disease.

Brain Health and Cognitive Function

Neurovascular coupling: ¹²
The brain is only 2 or 3% of total body weight but requires about 20% of total energy at rest. With slightly more during physical activity. In spite of large energy requirements, it has a very limited storage of energy. Making brain tissue hugely dependent on adequate blood supply.
 
The coupling between neuronal activity and cerebral blood flow is supported by a mechanism called neurovascular coupling. This process is dependent on nitric oxide.

Sleep: ¹³
During sleep, production of saliva naturally decreases. Poor sleep has an even greater effect in reducing amount and decreasing buffer effects on oral acid production. Non-rapid eye movement (NREM) sleep plays a crucial role in cognitive performance.
Memory Consolidation: During NREM sleep, the brain consolidates new memories and skills into a more durable format. This process is essential for learning and retaining information.
Optimized Mental Pathways: NREM sleep helps optimize mental pathways for future learning.
Energy Conservation: NREM sleep helps the brain conserve energy so as to function more efficiently.
 
The result of improving NREM sleep is a positive effect on cognitive abilities.
 
Cognitive Function: ¹⁴
The proportion of cognitive function that is conscious is relatively small compared to the vast amount of subconscious processing that occurs in the brain. The majority of cognitive processing occurs outside of conscious awareness.
 
Conscious Processing: ¹⁵
Awareness: Conscious cognitive functions include activities we are aware of, such as deliberate thinking, decision-making, and problem solving.
Limited Capacity: The conscious mind can handle only a limited amount of information at any given time. 
 
Subconscious Processing:
Automatic Functions: A significant portion of cognitive functions, such as breathing, heart rate regulation, and reflexes are managed subconsciously.
Implicit Learning: Many learning processes, like language acquisition and motor skills, occur without conscious awareness.
Emotional Responses: Emotional reactions often happen unconsciously and can influence behavior and decision-making without entering conscious awareness.
 
Subconscious processes influence a wide range of cognitive functions, including perception, memory, and decision-making. It’s estimated that
95% of neurocognitive function occurs at a subconscious level.

Preventive and Protective Actions

Decreasing risk, detecting cause, preventing illness and treating disease involves a combination of choices, persistent efforts and habitual behaviors.

Physical Exercise: ¹⁶
Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week. Add resistance/strength exercises of 45 to 60 minutes including rest periods between sets and sessions on 2 or 3 days each week.

Healthy Diet: ¹⁷

Follow a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Include foods high in antioxidants, omega-3 fatty acids, and vitamins that support cognitive function.

Nutrition Supplements:

Sodium Bicarbonate (commonly known as baking soda).
Helps buffer lactic acid in muscles.

Creatine Nitrate ¹⁸
Creatine improves strength and muscle mass.
Nitrates enhance blood flow and endurance.

Mental Stimulation:
Engage in continuous learning and mental activities such as puzzles, reading, learning new skills, or playing musical instruments.

Adequate Sleep:

Maintain a regular sleep schedule 7-9 hours quality sleep in a  
restful sleep environment.

Stress Management:
Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.

Social Engagement:
Stay socially active by maintaining relationships and participating in social activities.

Avoid Harmful Substances:
Avoid tobacco and limit alcohol consumption. Both can have detrimental effects on brain health.

Regular Health Check-Ups:

Monitor and manage chronic conditions such as hypertension, diabetes, and high cholesterol.

Implementing these preventive and protective actions can significantly improve health and avoid illness.

Summary

Weak Alkaline Morning Saliva protects mouth, nose and throat from infection by coronavirus, influenza virus, adenovirus and common cold viruses. Acidic saliva weakens the enzymatic protection of epithelial cells in mouth, nose and throat against infection.
 
Also, Acidic Morning Saliva may be an indication of various systemic health issues and diseases.
  

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REFERENCES

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16. Dyakova EY, Kapilevich LV, et. al. Physical exercise associated with NO production: signaling pathways and significance in health and disease. Frontiers in cell and developmental biology. 2015; 3:19. https://doi.org/10.3389/fcell.2015.00019

17. Keller RM, Beaver L, Prater MC, Hord NG. Dietary nitrate and nitrite concentrations in food patterns and dietary supplements. Nutrition Today. 2020; 55(5):218-26 https://doi.org/10.1097/NT.0000000000000253

18. Galvan E, Walker DK, Simbo SY, Dalton R, Levers K, O’Connor A, Goodenough C, Barringer ND, Greenwood M, Rasmussen C, Smith SB. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Journal of the International Society of Sports Nutrition. 2016; 13:1-24 https://doi.org/10.1186/s12970-016-0124-0

During exercise, our muscles get fired up using sugar and soon switch to burning fat. Overnight, insulin clears sugar and fat into fat tissue and cells soon switch to burning fat until the next meal.

Why would people of normal weight ever get hungry? There’s enough energy stored in 10 pounds of fat to live without eating for 2 weeks. We get hungry because our body cells forget how to burn fat. 

Let us help you train your metabolism for good nutritional fitness.

To learn more about programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Energy Metabolism

Our metabolism can use sugar or fat for energy. Whatever’s in the blood flowing through our organs. When levels of sugar and fat are high, sugar is used and stored. When levels of sugar and fat are low, stored fat is mobilized and used.

During a meal, levels of sugar and fat rise and stimulate secretion of insulin from the pancreas. If there’s plenty of storage space in liver and muscle cells, levels fall quickly. At the same time, sugar is combined with fat and stored more slowly in subcutaneous fat tissue.

After a meal, levels of sugar rise to a peak in about 90 minutes and fall quickly. Levels of fat rise to a peak in 3 to 6 hours and fall slowly. Clearance of sugar combined with fat occurs more slowly in fat tissue and takes more insulin than sugar and fat cleared into liver and muscle.

Overnight, levels of sugar, fat and insulin fall to low values. Energy is supplied from stores in liver, muscle and fat. When amounts of energy consumed in food and drink use up all the storage space, levels stay high until new subcutaneous fat cells develop. Levels of insulin stay high as long as levels of sugar and fat stay high.

Early in life as organs are growing, energy is required to build muscles as well as other organs. Energy also is required to fuel metabolism and physical work. Along the way, fat cells develop to store excess calories.

With adult maturity, less energy is required for growth. At the same time, muscles continue to develop and get stronger in response to physical work. Peak energy requirements occur in early adult years in response to high intensity work requirements.

The daily sequence in time of food intake, metabolic requirements and physical work establishes a pattern. There is a period of burning sugar and storing fat followed by burning fat released from subcutaneous fat stores. Most people consume more food than they need during the day and release fat to burn during the night while they sleep. As long as energy consumed matches energy required, body weight and fat stores stay constant.

Overeating, more food consumed than can be used or excreted, eventually requires more fat storage than is readily available. Some people can continue to expand subcutaneous fat stores almost indefinitely. Many others divert fat to intraabdominal fat stores. Still others force fat into abnormal storage in muscle, liver, pancreas and heart.

Sugar Metabolism

Sugar is absorbed from food, transported into cells and converted into fuel for temperature control, chemical reactions and physical work. The process starts with the level of sugar in blood stimulating release of insulin from the pancreas. Insulin turns off fat burning and promotes burning sugar for energy.

Sugar is an important source of energy for many organs and the storage capacity for sugar is small. Some is stored with water as glycogen and some is combined with fat molecules to form fat droplets. When the supply of sugar runs out, muscles, liver and other organs convert to using fat for energy.

As long as sugar levels in blood stay high and insulin levels stay high, fat does not get released from stores.

Sugar metabolism is the most direct path for energy quickly available. To maintain levels of sugar in the blood, the natural appetite is to eat something, especially something sweet. Consequently, more food often gets eaten than is really necessary for calories from all sources to supply energy.

Fat metabolism

Fat is absorbed from food and broken down into smaller molecules. Some molecules are burned directly as fuel. At the same time, insulin stimulates formation of fat molecules in muscle, liver and fat. Most is stored almost directly as larger molecules combined with sugar.

After a meal, when sugar is almost all used for energy or stored, insulin levels fall and fat is released from storage and burned for energy.

Fed and Fasted

When sugar and insulin levels are high, calories are stored in muscles, liver and fat. When sugar and insulin levels are low, sugar is released from storage in glycogen. When stored sugar is all used, stored fat is mobilized from muscle, liver and subcutaneous fat tissue.

Stored fat is only released when insulin levels are very low!

Most people in modern times carry body fat stores more than 20% (men) or 30% (women) proportion of total body weight. Also, food is available and eaten all day long. From early morning to late in the evening. Often 12 to 16 hours a day.

The 6 to 8 hours of sleep at night are barely enough to use and complete the storage of all the sugar that was consumed during the day. Pathways of cellular energy use become adapted to sugar metabolism and resistant to fat metabolism. The muscles, liver, heart and brain forget how to burn fat.

Hunger for something to eat drives appetite for more food. Even when there’s ample energy stored as fat for 2 or 3 months without eating anything.

Metabolic Training

Time-restricted meal planning stimulates the ability of cellular metabolism to release fat from storage and use it for energy. Normally, it takes 12 hours after a meal to lower the levels of sugar and insulin and convert to fat metabolism. Gradually extending the time between the last meal or snack in the evening to the first meal of the next day lengthens the time for fat metabolism to release fat from stores.

Exercise helps the process of converting to fat metabolism for energy. Exercise training not only uses sugar for energy, it adapts skeletal muscle to absorb sugar from blood.

Calorie restriction also lowers the excess of calories that must be stored in muscle, liver and fat.

Hunger and appetite gradually decrease as your metabolism becomes accustomed to using stored fat for energy. This is the point of all this effort to adapt to using fat metabolism. When your body becomes accustomed to using stored fat for energy, you no longer feel uncomfortable consuming fewer calories. Your body no longer resists mobilizing fat from subcutaneous storage.

Time-restricted Meal Plan

Take advantage of the normal overnight separation between meals while sleeping. Gradually extend 6 to 8 hours while sleeping to include a longer separation between your last meal or snack in the evening and the time you retire for the night.

Summary

Physical fitness and extended time without food improve nutritional fitness. Your cellular metabolism can learn to burn fat.

Our metabolism can use sugar or fat for energy. When levels of sugar and fat are high, sugar is used and stored. When levels of sugar and fat are low, stored fat is mobilized and used.

Sugar metabolism is the most direct path for energy quickly available. The natural appetite is to eat something, especially something sweet.

After a meal, when sugar is almost all used for energy or stored, insulin levels fall, fat is released from storage and burned for energy.

Exercise helps the process of converting to fat metabolism for energy.

Calorie restriction also lowers the excess of calories that must be stored in muscle, liver and fat.

Hunger and appetite gradually decrease as your metabolism becomes accustomed to using stored fat for energy.

Gradually extend 6 to 8 hours while sleeping to include a longer separation between your last meal or snack in the evening and the time you retire for the night.

The final objective is to extend time of separation to 16 hours.

Let us help you train your metabolism for good nutritional fitness.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com

In 1961, analysis of data from the Framingham Heart Study revealed the dangers of high cholesterol levels and diabetes mellitus.

In 1977, lipid and lipoprotein values were defined as major risk factors for cardiovascular disease.

Taken all together, reversing diabetes, reducing high cholesterol and correcting high blood pressure protects against heart disease and stroke!

There are medications to control high cholesterol and hypertension. They certainly should be used while reversing type 2 diabetes. Eventually, remission of diabetes usually makes taking most of those medications less important.

To learn more about programs Herd Healthcare offers, our website is:
www.herdhealthcare.com

Cholesterol Metabolism Causing Cardiovascular Disease

Lipid and lipoprotein values, including fasting triglycerides (TG), low density lipoprotein cholesterol (LDL) and total cholesterol levels (TChol) are major risk factors for cardiovascular disease. High density lipoprotein cholesterol (HDL) is a protective factor against coronary artery disease.

Cholesterol is essential for life. It is necessary to make hormones and digestive fluid and to build cells. But it doesn’t dissolve in blood. It is carried to where it’s needed in fat molecules called lipoproteins.

Those lipoproteins vary in size, shape and density. Some high weight lipoproteins are safe carrying cholesterol to and from the cells they enter. They are called High Density Lipoproteins. More of them, low in weight are not safe because they become trapped and held in cells. They are called Low Density Lipoproteins.

Over years, more and more of the low density lipoproteins becomes lodged in cells lining the arteries, especially arteries to the heart, brain and legs. Those cells eventually can become thickened enough to obstruct the flow of blood. How soon that happens depends on the amounts of cholesterol laden low density lipoproteins circulating in blood.

Cholesterol and lipoproteins are partly absorbed from fat in food and partly created by metabolism in the wall of the intestinal tract and the liver. The more fat that gets absorbed and the longer it takes to get cleared from the blood, the more cholesterol and low density lipoprotein gets built up in the walls of the arteries.

Cholesterol And Lipid Metabolism in Diabetes

Type 2 diabetes (T2DM) is associated with changes in body weight and composition. Most adult men and women with T2DM are obese. Men weigh about 30 lb more than normal men with healthy weight and women weigh about 25 lb more. The length around the middle of the abdomen of adult men and women with T2DM is about 5 inches more than the waist circumference of normal adults with good health.

We define diabetes by the high levels of sugar circulating in the blood. We could just as accurately define diabetes by the abnormally high levels of fat (called triglycerides) and cholesterol that circulate. The high levels of triglycerides cause the liver to form and secrete large, dense fat molecules.

These large, dense fat molecules are broken into small low density lipoproteins (LDL) which carry cholesterol into cells. There’s less formation of high density lipoproteins (HDL) which carry less cholesterol in and out of cells.

Both the high levels of LDL cholesterol and the low levels of HDL cholesterol predict earlier and more severe obstructions of arteries. The result is to increase the early occurrence of heart attacks and strokes.

Weight Reduction And Lipid Metabolism

Obesity associated with T2DM develops because more sugar, fat and protein are consumed than metabolism and physical work can handle. There’s no room left in skeletal muscle or liver to store excess nutrients. The high levels of sugar and fat in the blood that persist all day and all night cause the pancreas to secrete more and more insulin. The high levels of triglycerides cause the liver to secrete more and more lipoproteins containing cholesterol.

Decreasing intake of food decreases the levels of sugar and fat enough so they can be cleared from the blood between meals and overnight. The effect of reducing intake of food enough to cause rapid loss of body weight also decreases levels of insulin, sugar, fat and cholesterol in the blood.

Investigators in Denmark tested the effect of reducing daily intake of food to amounts containing less than 1,000 kilocalories per day for 8 weeks. They studied the changes in 11 men and women with T2DM who did not require daily injections of insulin to control their diabetes.

As shown in the table, all subjects had mild T2DM with BMI > 35, fasting blood sugar of 146 mg/dL and fasting insulin levels of 176 pmol/L. (Healthy levels of fasting blood sugar are < 100 mg/dL and healthy fasting insulin levels < 50 pmol/L.)

After 8 weeks of restricted food intake, body weight fell -11%, fasting sugar levels fell -21% and triglyceride levels fell -39%. Levels of fasting insulin fell more than -50%. Levels of LDL cholesterol fell -17%.

These results indicate that food restriction to less than 1,000 kcal/day rapidly reduced the dangerous metabolic effects of excess food consumption.

Education And Coaching In Nutrition And Exercise

Reducing excess food consumption to balance daily energy requirements for metabolism and physical work is difficult. Short term studies lasting a few weeks or months show substantial improvements in T2DM. However, studies lasting several years are less effective.

The effects of intensive education and personal coaching for 12 months has been tested in several states of the U.S. Investigators in 16 Clinical Centers recruited, educated, coached and supervised nutrition and physical activity of 5,145 men and women with T2DM. Approximately 15% were using daily injections of insulin.

Averaged over 4 years, the subjects who received intensive coaching and supervision had substantially greater reductions in weight. The objective was a -7% weight loss at year 1 that was maintained for the duration of the study. Subjects were assigned 1,200 to 1,800 kcal/day depending on initial weight. Liquid meal replacements were provided free of charge. The greatest loss in weight was -8.6% achieved by the intensively coached group at the end of 12 months. After the end of intensive coaching, the average weight loss was -4.7%.

The greatest reduction in HbA1c was achieved by the intensively coached group. Here, again the reductions achieved during intensive coaching in the first year diminished during the following years. However, the reductions were maintained even when insulin injections and oral agents were reduced during the following years. More of the medications were continued in the group that was less intensively coached.

Reductions of -10% to -20% in levels of triglycerides were measured in blood samples from the most intensively coached subjects. These values were about twice the reductions measured in the group that was less intensively coached. During the years after intensive coaching, triglycerides decreased until they were about equal.

Reductions in LDL cholesterol were less than -10% and increases in HDL cholesterol were less than +10% during the first 4 years.

Greater use of lipid lowering drugs occurred during the first several years of the trial. Changes in Total cholesterol and LDL cholesterol may have been caused by the introduction of those new drugs which were not restricted during the study.

The modest -5% reduction in body weight simply was not enough to improve the management of T2DM. Reductions in body weight of -10% to -20% do decrease LDL cholesterol enough to reduce the severity of cardiovascular disease and prevent the occurrence of heart attacks and strokes.

Reductions in body weight less than -10% are not effective in reversing diabetes.

Exercise And HDL Cholesterol Metabolism

Regular endurance exercise has been shown to reduce the occurrence of cardiovascular disease. Both aerobic endurance exercise and resistance strength training have proved to be effective.

Improving HDL cholesterol levels is particularly effective during aerobic endurance training. This has been best demonstrated in subjects who have high triglyceride levels and low levels of HDL cholesterol in their blood.

This combination of lipid levels is seen most often in subjects who have a maximum waist circumference greater than 40 inches in men and 35 inches in women. T2DM also is commonly associated with abnormal waist circumference along with low levels of HDL cholesterol and high levels of triglycerides.

The effect of aerobic endurance training has been demonstrated as part of the HERITAGE Family Study conducted in Canada and the US. The subjects were 62 men approximately 42 years of age, BMI > 25, and maximum waist circumference was approximately 40 inches.

Laboratory values of prediabetes were measured in all subjects. Triglyceride values were 217 mg/dL, HDL cholesterol values were 29 mg/dl and fasting insulin levels were approximately twice the normal healthy values.

Aerobic endurance training consisted of 30 minute sessions pedaling at moderate intensity on a stationary bicycle 3 days each week for 20 weeks.

Results after 20 weeks included decrease of triglyceride values of -18% and an increase in HDL cholesterol of +18%.

Results of this study indicated improved lipid metabolism including HDL cholesterol in men with abdominal obesity and elevated triglyceride levels.

Summary

Modest weight reduction in obese patients with type 2 diabetes has a small effect on triglyceride and cholesterol metabolism.

In contrast, reversal of T2DM with body weight reduction of -10% to -20% restores lipid metabolism towards normal values. Medications for lowering LDL cholesterol continue to be important if Total cholesterol minus HDL cholesterol continues above 130 mg/dL.

Aerobic endurance exercise and resistance strength training both are effective in restoring cholesterol and lipid metabolism towards normal healthy values.

Aerobic endurance exercise is particularly effective in restoring HDL cholesterol towards normal. Resistance strength training is particularly effective in restoring insulin resistance towards normal healthy values.

Let us help you prevent and correct high triglyceride and low HDL cholesterol values by reversing type 2 diabetes.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com

Normal human function depends on keeping brain temperature between 98° and 100° F.

Brain function generates considerable heat and cerebral blood flow cools it back down. As long as blood sugar levels are between 70 and 130 mg/dL there’s plenty of fuel to keep brain temperature steady at 99° F.

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Energy Efficiency of Metabolism

We are warm-blooded creatures and our performance depends on keeping core body temperature in a narrow range. Brain temperature accounts for about 20% of the total oxygen consumption at rest.

Brain metabolism for cell maintenance, growth, repair and removal takes about 50% of the energy provided in glucose extracted from blood. The other half is heat. Some is held to maintain temperature for optimal function. The rest is released into cerebral venous blood.

There’s no energy stored in brain tissue. Electrical gradients and spikes of activity are transformed almost entirely to heat. Impaired memory starts when brain temperature falls below 98° F and impaired neuronal activity starts when brain temperature rises above 101° F. Controlling temperature of the body and maintaining a supply of glucose in blood depends on chemical, electrical and mechanical work performed in the rest of the body.

Core Body Temperature is the result of heat produced by all organs and tissues. The site that most reliably represents Core Body Temperature is in the pulmonary artery. Average normal Core Body Temperature is 98° F. Oral temperature is about -0.25° F lower.

The heat in blood brought to the pulmonary artery is distributed throughout the body including the skin. Blood temperature at the skin is increased or decreased by exchange with the air around and can be cooled by sweating.

Under normal conditions of nutrition, there’s plenty of chemical energy in sugar, fat and proteins brought in blood circulated to organs and tissues throughout the body. Also, under normal conditions of respiration and ambient air, there’s plenty of oxygen available for metabolism to use, transfer and store energy.

The critical control is temperature of organs and tissues. Temperature has to be just right for optimal function.

Work Performed requires energy. Greatest amounts of energy are required by brain, liver, heart and kidneys. When active, skeletal muscle also requires a lot of energy.

All the chemical, electrical and mechanical work effectively applies less than half of the energy brought to organs and tissues. Approximately 40% under normal conditions of nutrition, environment and good health. Metabolism is not completely efficient and heat is produced while chemical, electrical and mechanical work is going on. What’s not used is released as carbon dioxide and heat.

That heat is not wasted. It’s distributed in blood circulating throughout the body in volumes adjusted to maintain ideal local temperatures.

Thermic Effect of Food is the amount of energy above basal metabolic rate that is required to process food for use and storage. It’s the energy required for enzymatic reactions to break food down into units that can be absorbed into blood and distributed throughout the body. The amount of energy required is about 10% of the total energy extracted from food digested, absorbed and distributed.

The thermic requirements for some types of food require more energy than others. Undigestible fiber burns energy by enzymatic reactions attempting to break it down. Mixed food that is unprocessed burns calories by reactions separating out complex proteins, fats and starches before reducing them to simple sugars, fatty acids and protein molecules that can be absorbed.

As shown in the Figure, Unprocessed food burns 40% more calories while being absorbed than Processed foods. The result for an obese individual is more excess calories from food eaten that will be stored as fat that worsens obesity.

Dietary-Induced Thermogenesis often is used to describe Thermic Effect of Food. In fact it includes more than the energy cost of digesting and absorbing food from the gastrointestinal tract. It also includes effects of hormonal, neurogenic, chemical and enzymatic processes that affect the energy cost of transforming carbohydrates, fats and proteins into energy laden molecules that enable work.

Basal Metabolic Rate requires about 60% of Total Energy Expenditure (TEE) during 24 hours. As a rough average, energy efficiency is about 40%. That means that 24% of the TEE actually produces chemical, electrical and mechanical work. The other 76% is released as heat.

Physical Activity requires about 20% of TEE. Again, as a rough average, active skeletal muscle has an energy efficiency of about 50%. That means that half of the energy consumed by active skeletal muscle actually produces mechanical work. That also means another 10% of TEE is applied for work and 10% released as heat.

Non-shivering Thermogenesis is diet-induced heat production by the Autonomic Nervous System. This is a metabolic process located primarily in brown adipose tissue. It requires about 10% of TEE.

Epigenetic Energy Efficiency Response to Dietary-Induced Thermogenesis (DIT). This is highly individual. For example, lean people have greater energy requirements from DIT than obese people. Also, underfeeding food requires less energy for DIT than overfeeding.

It is controlled by epigenetic functions governing gene expression. Partly these are inheritable and partly they are changeable by repetitious behavior during growth, development, maturation and aging.

Potential Range of TEE affecting Energy Efficiency of DIT includes:

• Thermic Effect of Food 10%
• Energy Expenditure of Metabolism 15%
• Skeletal Muscle Efficiency 10%
• Non-Shivering Thermogenesis 10%
• Core Body Temperature (1° F) 5% 

That’s a Range up to 50% of TEE! It is possible for an obese adult to adapt to caloric restriction of 50% without change in Body Weight.

Metabolic Response to Caloric Restriction

Successful weight loss for obese adults varies a great deal between individuals. Body weight of an obese adult may not change at all if Caloric Restriction is less than 50%. Even with Caloric Restriction of 50%, some obese adults may lose more than -10% Body Weight in 6 weeks while others may lose less than -5%.

Loss in body weight of at least -10% brings a reduction in Total Energy Expenditure (TEE) during 24 hours of about -15%. More than what would be predicted from changes in body composition. Those who lose less body weight have less change in TEE. Consequently, the same Caloric Restriction for all subjects caused a range of reduction in TEE that varies by about 50%.

This individual variation in Metabolic Response to Caloric Restriction was demonstrated in 47 obese men and women in Arizona. All were studied during a weight maintaining period, fasting, overfeeding and 6 weeks of 50% Caloric Restriction. The Table shows the % change in measurements after 6 weeks of Caloric Restriction. Note that there was equal loss of Fat Mass and Lean Mass. However, there was a reduction in Waist Circumference indicating a substantial reduction in Visceral Fat Mass.

The Figure shows the % Weight Loss of two groups during 6 weeks of Caloric Restriction. The top line is the average value for 6 with the least change in Body Weight and the bottom line is the average value for 6 who had the greatest change. Note that the top line has half the slope of the bottom line.

Autonomic Nervous System Response to Caloric Restriction

The Autonomic Nervous System (ANS) regulates Cardiovascular Function and Energy Expenditure (EE).

Basal Heart Rate upon awakening first thing in the morning is a good index of ANS function. It indicates, particularly, the stimulating effects of the ANS on both the Circulation and the Basal Metabolic Rate (BMR).

Caloric Restriction for 6 months has an effect to reduce Total Energy Expenditure (TEE) during 24 hours as well as reduce the BMR. Regular Daily Exercise increases ANS stimulation of Heart Rate and Metabolic Rate during exercise. However, between exercise sessions, the ANS decreases HR and BMR.

These interactions between ANS, TEE and HR were studied for 6 months in 28 Overweight men and women in Louisiana. Of these subjects, 7 were maintained in a Control Group, 13 were fed a caloric restricted -25% diet and 8 were fed a caloric restricted -12.5% diet and exercised daily to reduce caloric balance an additional -12.5%.

The Table shows the effects on Body Weight, Body Composition and Basal Heart Rate. Both groups in negative caloric balance decreased their weight of Fat about 20 lb and both increased their Lean weight about 5 Lb. Also, both intervention groups had a reduced Basal Heart Rate.

These results indicate that ANS reduced stimulation of Basal Heart Rate during Caloric Restriction.

Core Body Temperature During Caloric Restriction

Caloric restriction inevitably lowers Basal Metabolic Rate. With less heat generated by organs and tissues, blood circulating back to the heart contains less heat.

Adjustments by the Autonomic Nervous System (ANS) increase the production of heat by brown adipose tissue and decrease the volume of blood that can be cooled by flowing through blood vessels in the skin. Hormones secreted by the ANS also decrease the effect of insulin clearing glucose from blood. The initial result of these adjustments is to decrease heat loss.

Dietary-Induced Thermogenesis (DIT) opposes the effects of ANS during caloric restriction but with great individual variation. Some individuals with little effect on DIT will have increased HR and maintain Core Body Temperature (CBT).

Sustained Caloric Restriction for as long as 6 months induces adjustments in DIT that reduce Core Body Temperature. These results were demonstrated in 48 men and women during normal daily life in the U.S. Caloric intake was -23% lower in 24 subjects while 24 consumed a usual Western Diet.

The Table shows that CBT was lower in those subjects consuming less calories. The difference was particularly evident during the night-time hours. Also, those with the greater body fat had the lowest CBT.

Other studies have confirmed that Obese individuals have greater adjustments in DIT during Caloric Restriction to conserve Body Weight than individuals who are Overweight or Normal in Weight.

Resistance Strength Training

Resting Energy Expenditure is reduced in older adults. Studies show that’s caused by decreased Fat-Free Mass and increased Fat Mass. Resistance Strength Training is the way to fix all that. Progressive Resistance Training increases Total Energy Expenditure and improves Insulin Sensitivity. Even without losing Body Weight.

These results were demonstrated in 9 men in Europe who were 60 to 70 years old. They all had Type 2 Diabetes and were sedentary and untrained in regular exercise. All were examined for caloric intake, body composition, strength, and metabolic variables including fasting blood glucose, HbA1c and insulin sensitivity.

Physical exercise training was done two times each week for 16 weeks. Each session was 45 to 60 minutes of progressive resistance exercise for upper, lower and core body muscle groups. All obtained greater than 10% increase in muscle strength.

The Table shows data for Resting Metabolic Rate and Body Composition.

Results were favorable. Resting Metabolic Rate and Lean Body Mass increased while Fat Mass decreased. Total Abdominal Fat was decreased and Insulin Sensitivity was increased. There was no change in body Weight.

Summary

The lack of metabolic response to Caloric Restriction and plateau of Body Weight is an indication to increase protein intake (if good renal function) and implement a Resistance Strength Training Program to increase Energy Efficiency.

We are pleased to share our blog articles with you, and we are always interested to hear from our readers. Our website address is: www.herdhealthcare.com