The holidays always spell WEIGHT GAIN for most. However, there may be a way to lessen the blow of higher holiday calories. A study published in The Journal of Physiology for the first time shows that fasted training in the morning is more potent than training after breakfast to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during a high-fat hyper-caloric diet.

The holiday season brings many joys and, unfortunately, many countervailing dietary pitfalls. Even the fittest and most disciplined of us can succumb, indulging in more fat and calories than at any other time of the year. The health consequences, if the behavior is unchecked, can be swift and worrying. A recent study by scientists in Australia found that after only three days, an extremely high-fat, high-calorie diet can lead to increased blood sugar and insulin resistance, potentially increasing the risk for Type 2 diabetes. Waistlines also can expand at this time of year, prompting self-recrimination and unrealistic New Year’s resolutions.

But a new study published in The Journal of Physiology suggests a more reliable and far simpler response. Run or bicycle before breakfast. Exercising in the morning, before eating, the study results show, seems to significantly lessen the ill effects of holiday Bacchanalias.

The New York Times

Since the discovery that calorie restriction increased lifespan, many studies have been performed including studies with non-human primates; all with overwhelming evidence. However, the mechanism by which lifespan increases through calorie restriction, has eluded researchers.

Data on the physiologic effects of caloric restriction in rhesus monkeys resembles rodent studies demonstrating reduced body and fat mass, lower blood glucose, insulin, leptin, free T3 (decreased body temperature), and serum triglycerides. Interestingly, centenarians have lower blood glucose, insulin, leptin, free T3 and serum triglycerides than those who do not live to be over one hundred years old. One can conclude, the fundamental mechanism by which calorie restriction improves lifespan appears to alter these metabolic factors.

A new study analyzed the data from patients attending a private practice. These patients were referred for the treatment of diabetes, cardiovascular disease, overweight, fatigue, and other chronic diseases of aging.

The diet:
? Calories were not explicitly restricted; patients were told to eat when they were hungry.
? Recommended sources of fat included; raw nuts, seeds, avocados, olives, olive oil, flax oil, and cod liver oil.
? Protein intake was limited to 1.0g/kg of lean body mass. If the subjects exercised it was increased to 1.25g/kg.
? Recommended sources of protein included sardines, fish, eggs, tofu, chicken, turkey, wild meats, low fat cheeses, seafood, and vege burgers.
? Carbohydrate sources included only non-starchy fibrous veges; lettuce, greens, broccoli, cauliflower, cucumbers, mushrooms, onions, peppers, etc.
The average daily macronutrient intake ended up being 20% carbs (most of which was fiber), 20% protein, and 60% fats.

The results: Serum insulin decreased by 48 percent, leptin decreased by 8 percent, fasting glucose by 40 percent, triglyceride by nearly 8 percent, and free T3 by almost 6 percent.

The key factor in this study is the participants were not limited in the amount of food they could consume. The researchers wanted to focus on the types of foods or macronutrients that would result in improved health and a longer life.