- The Authors
Jeff Thiboutot
Matt Schoeneberger
Do I use my HR monitor or the elliptical to tell how many calories I’m burning?
We received this question from one of our readers:
So today I have been on the Elliptical machine for 30 minutes and according to the machine, I burnt 310 calories. According to my HRM, I burnt 384 calories.
Which one is the most accurate?
Is the HRM alone more accurate because it takes into account sitting Heart Rate?
Is the Heart Rate Monitor with the HRM ready cardio machine more accurate because it takes into account your Heart Rate plus actual speeds and levels worked?
Working out on LifeStride Ellipticals.
Good question. I’m assuming your goal is weight loss, since you’re counting calories, so I’ll answer the question from a weight loss perspective.
The difference between the two different readings you have is 74 calories, about as much as one of those little yogurts that are supposedly great for weight loss (they’re not). The difference is pretty much negligible and here’s why:
Let’s say you’re burning 350 calories in a workout like this and let’s assume you need to burn 3500 calories to lose 1 pound of fat. It would take you ten workouts like this to burn 1 pound of fat, all other things being equal. If you use the numbers you provided, it would take you about 11 and 9 workouts to burn 3500 calories for the 310 and 384 calorie workouts, respectively.
“But Matt, that’s not negligible at all! I’d need to do 2 extra workouts to lose 1 pound of fat!”
True, but you must keep in mind that those 74 calories can be blasted by a few extra nuts, one more bite of steak, a tablespoon more cream in your coffee… you get the idea. The amount of calories you burn during exercise is not something that is worth focusing on as an absolute measurement. However, I do feel that if you pick one method of measurement and use that as a tool of progress, it may be productive. In other words, if you choose the HRM and you burned 384 today, try to burn 400 tomorrow, and 415 the day after, and so on, regardless of what the absolute number is.
Overall, I think the HRM compatible machine will probably give you a more accurate number, but caloric estimations are not all that accurate even in tightly controlled settings. It’s a great question and sometimes these number games are fun to focus on because they increase motivation. Unfortunately, the calories in/calories out equation is so complex, I don’t feel a 74 calorie difference is worth sweating over. Remember, exercise to maintain muscle while dieting and then to reap the overall health benefits. If weight loss is your goal, focus on counting the calories that are going in… they’re far more important.
Filed under: Exercise, weight loss — Tags: calories, heart rate, weight loss — Matt Schoeneberger M.S. @ 10:27 am
Dr. Mercola’s Muscle Metabolism Mistake
Dr. Mercola recently published this article on his site. He starts by discussing new research regarding meal frequency and metabolism. The general sentiment of his article is that eating more often does not increase metabolism, but eating more frequently might help some people control hunger and, in turn, lead to weight loss.
Great! I agree.
Here’s where we part ways. Dr. Mercola goes on to state that exercise has been proven to raise metabolic rate and he continues by saying each pound of muscle burns 50-70 calories/day while fat burns nothing!
We discuss the science regarding his latter claim in our previous post, Muscle Metabolism Myth
As for exercise raising the metabolism, Stiegler and Cunliffe wrote…
On combined aerobic and resistance training:
“However, considerable controversy remains about the degree of the influence of exercise on RMR [resting metabolic rate].”
On aerobic training alone:
“The impact of exercise intensity on FFM [fat free mass] and RMR [resting metabolic rate] warrants further evaluation.”
On exercise in general:
“Nonetheless, with regard to RMR [resting metabolic rate], the literature to date is still inconclusive, as exercise training has also been associated with reductions in RMR [resting metabolic rate].”
This hardly supports Dr. Mercola’s view that exercise raises the metabolism. Intensity and duration of exercise seem to be tied to its ability to affect metabolism, and most common exercisers are probably not reaching a level of either that would elicit a noticeable metabolism boost. When you take into consideration the other effects being studied, like an adaptive decrease in thermogenesis due to caloric restriction (metabolism slowing down when you eat less) and a reduction in spontaneous physical activity after exercise, the picture becomes less clear.
Our understanding of the calories in calories out equation is minimal, except for the basics. We know that if we’re not losing weight, then our calories in equal our calories out, plain and simple. Many things, it seems, can affect the ‘calories out’ side of the equation but people overlook the most obvious and most easily controllable variables in pursuit of other, less impactful ones.
Focus on what we do know. Eat a calorie-restricted, nutrient-dense diet. Use resistance training to maintain muscle. Perform other enjoyable forms of exercise for overall health.
-Matt
References:
Stiegler P, Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Medicine 2006; 36(3):239-262.
Filed under: Exercise, Research, Uncategorized, weight loss — Tags: metabolism, muscle, weight loss — Matt Schoeneberger M.S. @ 9:37 am
A compelling vision for weight loss goals
Having a compelling vision is vital to success in any endeavor. Spend time with your vision by deciding what you really want to become and visualizing that in great detail.
Don’t be mistaken, this is not “The Secret” or some law of attraction mumbo-jumbo. Actually achieving what you see in your vision is going to take hard work and follow-through. Having a vision and using it often is just one more way to keep yourself motivated and on the right track.
Filed under: weight loss — Tags: goals, motivation, weight loss — Matt Schoeneberger M.S. @ 10:39 am
Sometimes, a little white lie is good for everybody!
Filed under: diet, weight loss — Tags: Low-carb, weight loss — Matt Schoeneberger M.S. @ 11:19 am
Whole Body Vibration – the jury is still out
Review: mikhael et al. and Cardinale
Vibration devices like these http://www.wholebodyvibrationmachine.com have been studied for their effects on various measurements (muscle strength/power, bone density) for over a decade. I’ve been asked about it recently by a few clients and a practitioner I work closely with, so I decided to dig around a little and find out what researchers are saying about it.
I found many studies, two of which were recent reviews. I’ll start with Cardinale and Wakeling from the British Medical Journal in 2005.
“…current knowledge on appropriate safe and effective exercise protocols is very milited, and claims made by companies and pseudo-experts can be misleading”
I was happy to see that quote, getting right to the bottom-line in one of the opening paragraphs. The authors go on to explain why vibration training may work in different populations, but repeat that much more research is needed to arrive at any conclusive answers. The basic jist from this paper is vibration training is probably not worth it for athletes (trained subjects) but may provide a benefit for older or special populations (improved vertical jumping ability, increase in muslce strength, increase in fat free mass), especially since almost no technique or effort is required.
Mikhael et al.
Interestingly enough, after the positive words for elderly populations by Cardinale and Wakeling, this paper dives into WBV for elderly populations specifically. After a literature search, only 6 papers meet their criteria for review. The authors state:
“There appears to be no consensus as to the efficacy of WBV for bone and muscle outcomes in older adults.”
While the authors are encouraged by the few studies that show a positive result, much more research is needed before we can draw conclusions about WBV training in the elderly population. In rehabilitation situations, it is likely these wouldn’t be used by the individual consumer anyway, due to cost. So, they would most likely be prescribed by a therapist and use in their office or clinic.
These conclusions aren’t all that surprising. Something like WBV training is hard to study. When you have a few different variables, like amplitude and frequency, of the device in addition to the usual variables of exercise research, you end up with a big mess of maybes and what ifs. Some of the studies I’ve looked over in addition to these reviews are pathetic in terms of design, which basically makes them worthless. But, we can rely on the quality information we do have and hold out for some better evidence!
Of course, if any of you are willing to shell out a few thousand dollars and try one, a little anecdotal evidence might be fun!
-Matt
References:
Cardinale M, Wakeling J. Whole body vibration exercise: are vibrations good for you? Br J Sports Med. 2005;39:585–589
Mikhaela M, Orra R, Fiatarone Singha MA.The effect of whole body vibration exposure on muscle or bone morphology and function in older adults: A systematic review of the literature. Maturitas. 2010 Feb 18. [Epub ahead of print]
Filed under: Exercise, Research, Uncategorized — Tags: vibration exercise — Matt Schoeneberger M.S. @ 1:32 pm
Saturated fat and insulin function; should low-carbers be concerned?
There have been some recent rumblings about the ingestion of saturated fat, particularly butter, having a negative effect on insulin sensitivity. The study demonstrating this affect is discussed in the Lopez et al paper.
I think there are some aspects of this study and its conclusions that should be kept in mind.
There are a number of things about this study that can reduce its external validity. First, this was a very short-term study, 5 separate test meals. Therefore, the results may not be the same when this type of eating style is followed long-term. There does seem to be 1-4 week time lag/adaptation phase to a high fat/low carb diet and most likely vice versa (Phinney). Related to this aspect is the fact that low carb and keto type diets, compared to low fat/high carb diets, have far better results on indices of lipids and blood sugar control (Westman et al; Reaven; Sharman et al). Also related to this aspect is the evidence of extraordinary health from a number of groups, such as the Masai and the Pukapuka/Tokelau (high fat diet mostly from coconuts, therefore high saturated diet) that eat a high fat diet. Therefore, over the long-term, a high fat diet, including a high saturated fat diet, is not likely to be pathological. Another shortcoming of this study is that there were only male subjects; therefore this may not apply to females. The macro ratios were not what are typically recommended for many low carb or keto diets, particularly the protein. Typically the fat intake is closer to 60% (72% in this study), protein is 20-30% (6% here, big difference) and carbs are 10-20% (22% here) and usually the carbs are derived from non-starchy vegetables, nuts and seeds, not pasta, bread and sugary yogurt (Westman et al; Volek et al). Therefore, this diet does not represent what is typically recommended. Interestingly, ALL of the fat-enriched challenge meals produced negative results. The authors (Lopez et al) state; “All the indexes [which include the insulin sensitivity ones] were significantly higher after the high-fat meals [high poly, MUFA & SAT] than after the control meal” (p.640). The saturated fat (butter) did do the worst, but they all did poorly. This conclusion seems to be in opposition to the evidence of high fat diets not causing insulin resistance and actually improving glycemic control (Westman et al). For instance, Cordain et al stated “…fat alone and under isocaloric conditions, unlike refined sugars, does not cause insulin resistance in humans…a range of isocaloric diets containing up to 83% fat did not directly cause insulin resistance, and the 83% fat diet actually improved certain aspects of glucose homeostasis” (p.100). Is this the difference between short-term verses long-term metabolic processes?
Another aspect related to this study is the flawed view that saturated fat should not be thought of as a single type of fat. There are a number of different types, i.e., carbon chain lengths, of saturated fats each with potentially different biological functions (Enig). This is the same as acknowledging that polyunsaturated fats are not all the same; the omega 6 and omega 3 fats, although they are both poly’s, have very different biological effects. Drilling down a bit further, the different types of omega 3’s, EPA and DHA, can have different effects. Therefore, it would seem important to not lump all types of saturated fats affects into one category. Until research is done on other types of saturated fats, the effects of butter should not represent the affects of all types of saturated fats.
This is not the first study to look at what type of effects different types of fats would produce. In fact, a 2008 review paper looked at this specific question. The authors of the paper concluded “Most studies (twelve of fifteen) found no effect relating to fat quality [relative amounts of saturated, mono, or polyunsaturated types] on insulin sensitivity” (Galgani, p.471). It would seem that the weight-of-the-evidence does not support a deleterious effect of saturated fat on insulin function.
One final thing before concluding; I am assuming that the butter the authors used was not from grass-fed cows. I wonder if the effects would have been different, due to the different fatty acid profile of grass-fed vs. grain-fed, if this type of butter was used?
Based on the recent Lopez et al study and the many other papers on this specific topic (high saturated fat diet and insulin function), and related topics (high fat, low carb diets and long-term health) I would conclude that a person transitioning (metabolically, likely 2 to 4 weeks) to a low-carb, high fat diet should not get a majority of their fats from saturated fats, particularly the long-chain type (palmitic, myristic and stearic acid). From that point forward a high saturated fat intake may be okay, but it would seem wise to get a good amount of monounsaturated fats as well as the proper amount of omega 3’s and the proper ratio of omega 3 to omega 6. This last scenario would typically be the natural result of following a high-quality low-carb diet, i.e., one based on quality meats, seafood, eggs, nuts, seeds, olives, avocados, some butter and cream (preferably from grass-fed cows), lots of non-starchy veggies and a bit of fruit. Therefore, from a real world perspective, any concern of using butter or other high-saturated fat foods should not be overblown.
References:
Enig, M. (2000). Know your fats: The complete primer for understanding the nutrition of fats, oils, and cholesterol. Bethesda Press. Silver Spring, MD.
Galgain, J. et al (2008). Effect of the dietary fat quality on insulin sensitivity. Br J Nutr; 100: 471-479.
Lopez, S. et al (2008). Distinctive postprandial modulation of b cell function and insulin sensitivity by dietary fats: monounsaturated compared with saturated fatty acids. Am J Clin Nutr; 88: 638-644.
Phinney, S. (2004). Ketogenic diets and physical performance. Nutrition & Metabolism; 1(2).
Reaven, G. (2005). The insulin resistance syndrome: definition and dietary approaches to treatment. Annu Rev Nutr; 25: 17.1-17.6.
Sharman, M. et al (2002). A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. J Nutr; 132: 1879-1885.
Volek, J. & Westman, E. (2002). Very-low-carbohydrate weight-loss diets revisited. Cleveland Clinic J Med; 69(11): 849-862.
Westman, E. et al (2007). Low-carbohydrate nutrition and metabolism. Am J Clin Nutr; 86: 276-284.
Filed under: Uncategorized, nutrition — Tags: insulin function, saturated fat, weight loss — Jeff Thiboutot M.S. @ 9:31 am
Personal Accountability: unimaginably powerful for weight loss
I’m a weight loss coach. My job is to help people understand what they need to do to lose weight and help motivate them to do it. Over the years I’ve learned that different techniques work with different people and I’ve become increasingly aware of the psychological component of any weight loss endeavor.
At some point, however, personal accountability comes into play. Most clients meet with me for 30 minutes or less, a few times/week. Some less often or for less time. That leaves them a whole lot of time to be left to their own devices and during that time they have to hold themselves accountable for their actions.
Let’s turn this discussion on you. You’re trying to lose weight. I may be able to help you. I may be able to educate you. I may be able to motivate you. I may be able to hold you accountable every so often. But you are the only one with you 24/7.
Stop making excuses. Stop asking for help when you haven’t even applied what you already know. Stop looking for an easy way out. Either you want it or you don’t and no amount of effort on the part of me or anyone else is going to get you there. It’s all about you.
Figure out what your goals are. This should take a while because it’s something you want to get right. After all, you should be consumed with achieving them if they are truly important to you. Decide why you want to lose weight and make sure the reasons are good enough to make you put the fork down when you’re supposed to. Make sure the reasons will be good enough to make you make the right decision every time.
Once you’ve written them down, devise a way to make them available to you at all times. Put them on index cards and carry them with you. Have one set in your bedroom, one in your kitchen, one in your car, one at work, and one wherever you know you’ll need to be reminded of them.
Then, hold yourself accountable to them, because no one else can.
Filed under: Quick Thoughts, weight loss — Tags: goal setting, weight loss — Matt Schoeneberger M.S. @ 5:53 pm
Quick Low-carb Breakfast for Weight Loss
This is a quick low carb meal that will keep you satisfied for half a day! This couldn’t possibly have been any easier and it was tasty… even Craig at Olson’s Car Care had a bite and liked it 
Check out the link to U.S. Wellness Meats’ website.
Remember, although I’m not currently trying to lose weight, the meat bar and cheese are great weight loss foods. You would just need to work out your portions to meet your calorie requirements. If you don’t know your calorie requirements, look in the Doing S.P.E.E.D. chapter of our book. We walk you through how to figure them out.
-Matt
Filed under: nutrition, weight loss — Tags: breakfast, Low-carb, weight loss — Matt Schoeneberger M.S. @ 10:14 am
I have heard the following statements many times from clients; “I will add some peanut butter to my toast to get some protein” or “I will have a handful of almonds to increase my protein intake” and other similar statements equating nuts with protein. While these statements are not completely false they are really not representative of how nuts affect your nutrient intakes.
For starters, let’s look at what is in a typical serving of peanut butter and almonds. Keep in mind that most nuts have very similar macronutrient amounts.
| Protein | Carbs | Fats | |
| 1 tbs peanut butter* | 4g (15%) | 3g (13%) | 8g (72%) |
| 1 oz almonds* | 3g (13%) | 5g (13%) | 7.5g (74%) |
For comparison, let’s look at two common protein foods, cottage cheese and chicken breast.
| Protein | Carbs | Fats | |
| 1 cup 2% cottage cheese* | 27g (59%) | 8g (16%) | 6g (25%) |
| 4 oz chicken breast* | 32g (82%) | 0g (0%) | 4g (18%) |
Hopefully it is clear that nuts do not have a lot of protein per serving. In fact, nuts and seeds should be thought of as high fat foods. The two examples above show that nuts get about 72% of their calories from fat. This is not a bad thing, but because of the high amount of calories a large serving size of nuts has, using nuts for a primary protein source could lead to an excess calorie intake. For example, to get the equivalent of protein found in the cottage cheese example (27g) you would have to eat 7 tbs of peanut butter, which would equate to the following:
| Calories | Protein | Carbs | Fats | |
| 7 tbs peanut butter* | 658 | 28g | 21g | 56g |
However, when it comes to nut consumption and weight, the majority of evidence has found an inverse relationship. Both population and clinical trial studies have found that nut intake is associated with a lower bodyweight. (Sabate) Therefore, even though nuts are a high fat food they do not seem to contribute to weight problems.
Before concluding I wanted to highlight a few facts about nuts. Nuts are a great source of many nutrients. For example, nuts have a lot of magnesium, potassium, zinc, vitamin E, and most of the B vitamins. Nut consumption is also associated with lower rates of heart disease. (Kris-Etherton et al) Additionally, nuts have a low amount of carbohydrates and because most of their carbohydrates are fiber they have a very low net-carb count. Because of these and other aspects of nuts, nuts should not be avoided because they have a relatively high amount of fat.
I hope it is cleat that nuts are not a high protein food and most people should not try to get the majority of their protein from them. However, because nuts contain many valuable nutrients and have health promoting affects, most people should incorporate some nuts into their diet on a regular basis.
References:
Kris-Etherton, P.M. et al (2008). The role of tree nuts and peanuts in the prevention of coronary heart disease: Multiple potential mechanisms. J Nutrition; 138: 1746S-1751S.
Sabate, J. (2003). Nut consumption and body weight. Am J Clin Nutr; 78(suppl): 647S-650S.
* NutritionData.com
Filed under: Uncategorized, nutrition — Tags: nuts — Jeff Thiboutot M.S. @ 11:24 am
Jillian Michaels on PBS – useful information?
I was doing a bit of TV surfing last weekend and came across a PBS special called Master Your Metabolism. The talk was being given by Jillian Michaels, the famous trainer from The Biggest Loser show and author of a recent book called Master Your Metabolism. It had just started so I decided to watch the whole thing. I then went to the book store and looked through her book. Here are my thoughts on the information presented on PBS and in her book.
First, I would give an overall rating of 3.5 stars (out of a possible five) for the book/presentation. So, overall, I think the information is pretty good. Here is the list of things I liked:
- Hormones are very important for health and weight management
- Foods and exercise can modify hormone levels making it easier or harder to be healthy and maintain a healthy weight
- Eat real food
- Avoid processed foods
- Eat more organically produced foods
- Minimize your exposure to chemicals from personal care products and other commonly used products
- Minimize carb intake at night so that there is a better growth hormone output while you sleep
- Eat a good amount of protein, about 30% of your diet
- Drinking alcoholic beverages is very counterproductive for weight loss
Okay, good so far. However, things start to fall apart.
The first problem is the lack of discussion of the psychological and social aspects of eating behavior. As Matt and I stress in SPEED, it is not just about exercise or diet and how they affect our metabolism/hormones. Her focus on the nutritional and exercise components makes this book incomplete. To be fair, most weight loss books take this same approach and look at only a single or small number of potential variables. As you know from our book, we feel that this is a major reason for the poor success rates.
There were a number of statements that were a bit bombastic. For instance, she stated that “genetics does not contribute to aging or disease” and “hormones do not naturally decrease with age” really!? I believe that both of these statements are completely false. The following are more appropriate statements; “Genetics play a part in the development of disease but lifestyle factors, such as diet, exercise, etc. can modify how the genetics are expressed” and “Hormones do decline during aging, but a good amount of that decline can be reversed by following certain lifestyle habits”. Both of the latter statements are clearly not as enticing and do not have the same WOW factor but they are much more in-line with our current knowledge of these factors.
She also said that high sodium would cause an increase in cortisol levels as well as an increase in blood sugar and make you hold onto water, i.e., make you feel bloated. First thing, there is only a small percentage of the population that is salt sensitive. This means only a small percentage of people may have a negative reaction to high salt intakes, such as an increase in blood pressure. Additionally, the reaction to higher salt intakes also depends on the intake of other minerals such as potassium and magnesium. If these are also high then it is possible that the high salt intake will not have a negative effect. Anyway, when it comes to salt intake and cortisol the evidence for this connection is weak. Like the blood pressure affect, it seems that only salt sensitive individuals may have a change in increase in cortisol levels with a high sodium intake. However, the affect in one study was very small. (Kerstens et al) Another connection I found regarding salt and adrenal function is something called adrenal fatigue. (Wilson) This condition is caused from low adrenal function (the adrenal cortex produces cortisol) resulting in many common symptoms; fatigue, poor exercise tolerance, poor sleep patterns, sugar cravings and so on. People with this condition are recommended to make sure they get enough salt in their diet. Overall, I would not worry too much about salt intake as long as you are getting plenty of real, whole foods (i.e., eggs, beef, salmon, veggies, avocados, nuts, etc.) in your diet.
Related to the issue of cortisol and nutrition is the cortisol and exercise connection. It seems that high amounts of exercise, particularly a combination of high intensity and high duration, and coupled with unfit individuals, will cause a strong stress reaction and increase cortisol levels. Chronically elevated cortisol levels are bad for our weight and our overall well-being. Therefore, why would Jillian and the other trainers on The Biggest Loser show use this type of training? If Jillian is so concerned with high cortisol levels why would she do this to her clients? It would seem counterproductive to health. However, from the results on the show, it does not seem to inhibit weight loss. This is because there is a big caloric deficit. Certainly this strategy, in the short term, will result in weight loss, but is it good for long-term results and health? The exercise and stress/cortisol literature seems to point to shorter duration (less than 60 minutes) and relatively high intensity as the more appropriate exercise recommendations for positive hormone changes, particularly during energy restriction (i.e., reduced calorie intake).
She also states that Atkins, South Beach, no carb and no fat diets are fads and should not be followed. She, like many other people, continually refers to low carb eating plans as fads. Low carb eating is not a fad and has an abundance of clinical and epidemiological evidence to support the efficacy and safety of this type of eating style for weight management and health benefits. She also continues to perpetuate the myth that Atkins, South Beach and other low-carb eating plans tell you to eat NO carbs. The low-carb plans recommend you eat lower amount of carbs, often less than 40% of total calorie intake, not zero carb. Usually 10-30% of calories as carbs are the recommendations of many low-carb plans. But, yes, there are ketogenic food plans that do recommend very low carb intakes, 5-10% of calories, but still not zero.
The final thing that she really stressed was to never skip meals and to eat every four hours. This is apparently necessary to keep the metabolism going and to make sure that blood sugar stays at a proper level. Jillian, like many other fitness and nutrition gurus, are very concerned about eating often and not skipping meals. Why? First, eating more often does NOT speed up your metabolism. Second, from her statements about eating frequency, we can assume that she has not read the large body of research on the health benefits of intermittent fasting (eating every other day) (Johnson et al; Varady et al) or the eating frequency literature (Mattson)? Third, why 4 hours between meals? Why not 3.5 hours or 4.5 hours or 4.25 hours? There is no magic to eating every 4 hours. Third, blood sugar regulation is controlled by many mechanisms and eating frequency is just one of them. Overall, the body can go many hours, even days, without eating and maintain a healthy blood sugar level. (Mattson) For example, usually every day the body goes without food for 10 hours, the hours between your last meal and breakfast, and seems to do just fine.
I bring up this information because it bothers me when poorly supported or non-supported recommendations are given by people who should know better. Jillian and other popular exercise and nutrition experts can have a strong influence on the behavior of many people. They should realize their influencing power and make sure that what they are saying is well-supported! For those of you who are aware of Jillian’s information, please keep the information presented here in mind when you are contemplating using her recommendations.
-Jeff
References:
Kerstens, M. et al (2003). Salt loading affects cortisol metabolism in normotensive subjects: relationships with salt sensitivity. J Clinical Endocrinology; 88(9): 4180-4185.
Johnson, J. et al (2006). The effect of health of alternate day calorie restriction: Eating less and more than needed on alternate days prolongs life. Medical Hypotheses; 67: 209-211.
Mattson, M. (2005). Energy intake, meal frequency, and health: a neurobiology perspective. Annu Rev Nutr; 25: 237-260.
Varady, K. & Hellerstein, M. (2007). Alternte-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr; 86: 7-13.
Wilson, J. (2001). Adrenal fatigue: the 21st century stress syndrome. Petaluma, CA. Smart Publications.
Filed under: Research, Uncategorized, book review, weight loss — Tags: fitness myths, jillian michaels, weight loss — Jeff Thiboutot M.S. @ 8:15 am
