100th Issue Celebration: The Latest Developments in Health, Nutrition, and Fitness

Written by Dr. Steve Chaney on . Posted in Uncategorized

Looking To The Future: The Next 100 Issues

Author: Dr. Stephen Chaney

100th issueIn the roughly year and a half that I have been publishing “Health Tips From The Professor” in its current form, I have tried to go behind the headlines to provide you with accurate, unbiased health information that you can trust and apply to your everyday life. The 100th issue of any publication is a major cause for celebration and reflection – and “Health Tips From The Professor” is no different.

I am dedicating this issue to reviewing what has been covered in the last year and a half and reflecting on the future direction of this publication. Let’s start by looking at some of the major issues that have been covered.

Environmental Toxins and Our Health

We live in an increasingly toxic world. Some of those toxins come from industrial pollution. Some come from agricultural pollution (pesticides and herbicides). Some come from household pollution (cleaning products and outgassing from carpet, drapery, etc.). And some come from the additives that BIG FOOD adds to the processed foods we eat.

I’ve covered the effects of a few of those toxins on our health in articles like “Do Toxic Homes Cause Asthma?” , “Are Toxic Chemicals Lowering Our IQ?” , and “Do Artificial Colors Cause Hyperactivity?”. Look for more information along those lines in future issues of “Health Tips From The Professor”.

Exercise and Our Health

exercise and healthMany of you exercise on a daily basis and would like more guidance on the best exercises and how you can best support your exercise nutritionally.

I have covered the benefits of exercise in articles like “Run Long and Prosper”. I have covered nutritional approaches that support exercise gains in articles like “Does Leucine Stimulate Muscle Growth?” and “Do Protein Needs Increase As We Age? “.  Finally, I have covered the dangers of many of the sports supplements on the market in articles like “Are Fat Burning Supplements Safe?”, “Are Sports Supplements Safe?”, and “Sports Supplements To Avoid”.

I plan to expand these topics in the coming year and perhaps bring in an expert who can advise you the best exercises for a long and healthy life.

Healthy Eating

Most of you have told me that you are very interested in healthy eating.

I have covered healthy eating in general with articles like “Can Diet Alter Your Genetic Destiny?” , “The Seventh Generation Revisited” and “Are Organic Foods Healthier?”.

I have talked about foods and eating patterns to avoid with articles like “Does Sugar Cause Heart Disease?”, “Do Sodas Cause Arthritis?” and “Do Grilled Meats Cause Prostate Cancer?”.

I have covered controversial areas with articles like “Are Saturated Fats Good For You?” and “When Is GMO not GMO?” and a webinar on “The Truth About Genetically Modified Foods”.

Look for more healthy eating articles like these in upcoming issues.

Obesity

obesityI don’t need to tell you that in today’s world obesity is a huge problem (pun intended).

I have covered some of the less known causes of obesity in articles like “Do Diet Sodas Make You Fat?”, and “Can Gut Bacteria Make You Fat?”.

I’ve covered the risks of obesity in articles like “Belly Fat Could Be Killing You?” and “Does Belly Fat Make You Dumb?”.

Finally, I’ve given you some useful tips on how to lose weight in articles like “What Is The Best Diet For Weight Loss?”, “Are High Protein Diets Your Secret to Weight Loss?”, “7 Easy Ways To Spot Fad Diets”, and “Do Diets Really Work?”.

Look for more informative articles like this in future issues.

Family Nutrition

I have had lots of requests for articles providing nutritional advice for young families.

I have written articles for women such as “Women’s Heart Health Begins At 20” () and “Do Omega-3 Fatty Acids Decrease The Risk Of Depression In Women?” . I have written articles for children such as “Can DHA Help Johnny Read?” and “Do Foods Make Them Fidget?” (coming next month). I have written articles for men such as “A Big, Fat Problem With Testosterone”. I have even written articles about gender differences such as “Is Omega-3 Uptake Gender Specific?”.

Look for more articles like these in future issues.

Debunking The Nutrition Myths

mythsThere is a lot of misinformation on the internet, and some of that misinformation has been repeated so often that it has become generally accepted as true. It has become what I refer to as a “nutrition urban legend” or nutrition myth. I have done my best to shine the light of science on these myths and expose them as the untruths that they are.

For example, I have debunked the myths about soy in articles like “Does Soy Increase The Risk Of Breast Cancer Recurrence?”, “Should Women With Breast Cancer Avoid Soy?” and my video “The Truth About Soy”. I have debunked myths about antioxidants in articles like “Do Antioxidant Supplements Cause Cancer?” and “Do Selenium & Vitamin E Cause Prostate Cancer?”. I have debunked myths about omega-3 fatty acids in articles like “Do Omega-3 Fatty Acids Cause Prostate Cancer?”. I have debunked the myths about calcium in articles like “Do Calcium Supplements Increase Heart Attack Risk?”.

However, debunking nutrition myths is a lot like the “Whack a Mole” game you see at state fairs. As soon as you debunk one myth, another one pops up somewhere else. For that reason I will continue to expose nutrition myths in future issues of “Health Tips From The Professor”.

Exposing The Lies

Unfortunately, there are a lot of charlatans in the food supplement industry, and some of their more sensational claims are popularized by doctors who should know better.

I have tried to expose the worst of these unsubstantiated claims in articles like “Can Chocolate Help You Lose Weight?”, “Water Is Water” and “Is Green Coffee Bean Extract Bogus?”.

Unfortunately, the charlatans truly believe that a “sucker is born every minute” so there will always be new products and new outrageous claims. I will do my best to protect you from products that drain your pocketbook but do not provide you with any substantiated benefits.

Telling The Truth About Supplementation

supplementationOn one hand you have experts who tell you that supplements are a waste of money. They don’t do any good. On the other hand, you have people who tout supplements as cure for whatever ails you. Neither extreme is accurate. I have done my best to bring balance and scientific rigor to this discussion with articles like “The Two Biggest Misconceptions About Supplementation”.

The Naysayers base their advice on studies of supplementation in healthy populations, something we scientists refer to as primary prevention studies. Because 95% or more of the healthy test population will never develop the disease being tested for within the time period of the study it is almost impossible to demonstrate a beneficial effect of supplementation in that kind of studies. I have illustrated that point by highlighting the difficulty in proving that statins provide any discernable effect on heart disease risk in healthy populations of people who have not experienced a prior heart attack in my book “The Myths of the Naysayers” and my article “Can An Apple A Day Keep Statins Away?”. If you can’t even show that statins prevent disease in healthy populations, why would you expect to be able to show that supplements prevent disease in those populations?

However when you look at the effects of supplementations in populations at high risk of developing disease (because of age, poor diet, increased need, genetics or pre-existing disease) supplementation does appear to be effective. I have highlighted these studies in articles like “Is Fish Oil Really Snake Oil?”, “Do B vitamins Slow Cognitive Decline?”, and “Do Vitamin D Genes Affect Mortality?”.

In future issues I will continue to highlight the benefits of supplementation. Unlike, the more sensational blogs, however, I will also be quite clear about which population groups are most likely to benefit.

Of course, I can’t cover all 100 issues in this one article. Suffice it to say that I have also provided you with information on nutritional breakthroughs that may dramatically decrease your risk of cancer, diabetes, heart disease and much more. You can find many of these articles just by going to https://www.healthtipsfromtheprofessor.com and entering the appropriate term in the search box.

What Does the Future Hold?

I have just touched on a few of my most popular articles in the list I gave you above. You may want to scroll through that list to find articles of interest to you that you might have missed. If you don’t see what you are looking for, just go to https://www.healthtipsfromtheprofessor.com and type the appropriate term in the search box.

In the coming year you can look for more articles debunking myths, exposing lies and providing balance to the debate about those health topics that affect you directly. As always I pledge to provide you with scientifically accurate, balanced information that you can trust. I will continue to do my best to present this information in a clear and concise manner so that you can understand it and apply it to your life.

Based on input that I have received from many of you I will increase my coverage of exercise and topics of interest to young families. I will also be bringing back Julie Donnelly as a guest expert for a series of articles on how to relieve back pain. Julie is an expert on deep muscle massage therapy and her articles on self-treatment for muscle pain have been among the most popular over the last year and a half. I know you will be happy to have her back.

If you have other topics that you would like me to cover, please click on this link to enter your suggestions in the comment box.

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Merlena Cushing

    |

    Dr. Chaney, I want to give you a huge “shout out” for persevering in this formidable task. Your Health Tips from the Professor have been a tremendous asset to us – our family, friends and customers – for many years! You so effectively put the scientific data on the table – study to study – in an understandable manner… evaluating and then giving us the take away we need in The Bottom Line in each article. I truly wish I could send those who take as “gospel” the skewed information they find on most health websites/blogs over here to get the unbiased and truthful information that could enhance their health and might even save lives. What you don’t know can hurt you is SO true in this arena!

    SO continued blessings upon you and your efforts – you are a godsend!

    Merlena

    Reply

  • Sue

    |

    Congratulations on your 100th issue, Dr. Chaney!!!
    Thank you for this very valuable information!

    Sue

    Reply

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Latest Article

High Protein Diets and Weight Loss

Posted October 16, 2018 by Dr. Steve Chaney

Do High Protein Diets Reduce Fat And Preserve Muscle?

Author: Dr. Stephen Chaney

Healthy Diet food group, proteins, include meat (chicken or turkAre high protein diets your secret to healthy weight loss? There are lots of diets out there – high fat, low fat, Paleolithic, blood type, exotic juices, magic pills and potions. But recently, high protein diets are getting a lot of press. The word is that they preserve muscle mass and preferentially decrease fat mass.

If high protein diets actually did that, it would be huge because:

  • It’s the fat – not the pounds – that causes most of the health problems.
  • Muscle burns more calories than fat, so preserving muscle mass helps keep your metabolic rate high without dangerous herbs or stimulants – and keeping your metabolic rate high helps prevent both the plateau and yo-yo (weight regain) characteristic of so many diets.
  • When you lose fat and retain muscle you are reshaping your body – and that’s why most people are dieting to begin with.

So let’s look more carefully at the recent study that has been generating all the headlines (Pasiakos et al, The FASEB Journal, 27: 3837-3847, 2013).

The Study Design:

This was a randomized control study with 39 young (21), healthy and fit men and women who were only borderline overweight (BMI = 25). These volunteers were put on a 21 day weight loss program in which calories were reduced by 30% and exercise was increased by 10%. They were divided into 3 groups:

  • One group was assigned a diet containing the RDA for protein (about 14% of calories in this study design).
  • The second group’s diet contained 2X the RDA for protein (28% of calories)
  • The third group’s diet contained 3X the RDA for protein (42% of calories)

In the RDA protein group carbohydrate was 56% of calories, and fat was 30% of calories. In the other two groups the carbohydrate and fat content of the diets was decreased proportionally.

Feet_On_ScaleWhat Did The Study Show?

  • Weight loss (7 pounds in 21 days) was the same on all 3 diets.
  • The high protein (28% and 42%) diets caused almost 2X more fat loss (5 pounds versus 2.8 pounds) than the diet supplying the RDA amount of protein.
  • The high protein (28% and 42%) diets caused 2X less muscle loss (2.1 pounds versus 4.2 pounds) than the diet supplying the RDA amount of protein.
  • In case you didn’t notice, there was no difference in overall results between the 28% (2X the RDA) and 42% (3X the RDA) diets.

Pros And Cons Of The Study:

  • The con is fairly obvious. The participants in this study were all young, healthy and were not seriously overweight. If this were the only study of this type one might seriously question whether the results were applicable to middle aged, overweight coach potatoes. However, there have been several other studies with older, more overweight volunteers that have come to the same conclusion – namely that high protein diets preserve muscle mass and enhance fat loss.
  • The value of this study is that it defines for the first time the upper limit for how much protein is required to preserve muscle mass in a weight loss regimen. 28% of calories is sufficient, and there appear to be no benefit from increasing protein further. I would add the caveat that there are studies suggesting that protein requirements for preserving muscle mass may be greater in adults 50 and older.

The Bottom Line:

1)    Forget the high fat diets, low fat diets, pills and potions. High protein diets (~2X the RDA or 28% of calories) do appear to be the safest, most effective way to preserve muscle mass and enhance fat loss in a weight loss regimen.

2)     That’s not a lot of protein, by the way. The average American consumes almost 2X the RDA for protein on a daily basis. However, it is significantly more protein than the average American consumes when they are trying to lose weight. Salads and carrot sticks are great diet foods, but they don’t contain much protein.

3)     Higher protein intake does not appear to offer any additional benefit – at least in young adults.

4)     Not all high protein diets are created equal. What some people call high protein diets are laden with saturated fats or devoid of carbohydrate. The diet in this study, which is what I recommend, had 43% healthy carbohydrates and 30% healthy fats.

5)    These diets were designed to give 7 pounds of weight loss in 21 days – which is what the experts recommend. There are diets out there promising faster weight loss but they severely restrict calories and/or rely heavily on stimulants, they do not preserve muscle mass, and they often are not safe. In addition they are usually temporary.  I do not recommend them.

6)    This level of protein intake is safe for almost everyone. The major exception would be people with kidney disease, who should always check with their doctor before increasing protein intake. The only other caveat is that protein metabolism creates a lot of nitrogenous waste, so you should drink plenty of water to flush that waste out of your system. But, water is always a good idea.

7)     The high protein diets minimized, but did not completely prevent, muscle loss. Other studies suggest that adding the amino acid leucine to a high protein diet can give 100% retention of muscle mass in a weight loss regimen – but that’s another story for another day.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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