From America's Fitness Coach®

How big is your brain? — September 20, 2016

How big is your brain?

If you’ve been keeping up at all with the latest studies and discoveries concerning exercise and the brain, you’re aware that there is a strong connection. Scientists know that the hippocampus inevitably begins to shrink as we age, leading to impaired memory and an increased risk of dementia.

In a recent study, researchers from the University of Pittsburgh, the University of Illinois, Rice University and Ohio State University recruited 120 sedentary older people without dementia.

Burn 300 calories a day without exercising — September 14, 2016

Burn 300 calories a day without exercising

The study, published in Science, did not involve deliberate exercise, but it measured – with the help of sensors placed in special underwear – how much people moved around naturally and spontaneously.

The researchers conducting this study theorized that the tendency to sit still or move around is biological and inborn, governed by genetically determined levels of brain chemicals. And that tendency, the researchers say, influences weight – not the other way around. It’s called restless weight loss.

Have you tried my 90-Second Workout?

Anabolic phase of exercise — August 30, 2016

Anabolic phase of exercise

The term “anabolic exercise” is essentially synonymous with “strength training.” To build muscle tissue, you must first overload the muscle or muscle group of interest and then allow the relevant hormones, such as growth hormone and testosterone, to do their job while you rest between workouts.

True or False: Saturated fat makes you fat and is bad for you. — August 24, 2016

True or False: Saturated fat makes you fat and is bad for you.

On any given day, we have between 1,100 and 1,700 milligrams of cholesterol in our body. 25% of that comes from our diet, and 75% is produced inside of our bodies by the liver. Much of the cholesterol that’s found in food can’t be absorbed by our bodies, and most of the cholesterol in our gut was first synthesized in body cells and ended up in the gut via the liver and gall bladder. The body tightly regulates the amount of cholesterol in the blood by controlling internal production; when cholesterol intake in the diet goes down, the body makes more. When cholesterol intake in the diet goes up, the body makes less.

How long are your telomeres? — August 15, 2016

How long are your telomeres?

In 1975–1977, Elizabeth Blackburn, working as a postdoctoral fellow at Yale University with Joseph Gall, discovered the unusual nature of telomeres, with their simple repeated DNA sequences composing chromosome ends. Blackburn, Carol Greider, and Jack Szostak were awarded the 2009 Nobel Prize in Physiology or Medicine for the discovery of how chromosomes are protected by telomeres and the enzyme telomerase.

Nevertheless, in the 1970s there was no recognition that the telomere-shortening mechanism normally limits cells to a fixed number of divisions, and no animal study suggesting that this could be responsible for aging on the cellular level and sets a limit on lifespans.

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