179 Sherpas and others: Ghose T. Altitude causes weight loss without exercise. Wired. February 4, 2010. www.wired.com/wiredscience/2010/02/high-altitude-weight-loss (accessed August 1, 2013).
179 Based on this observation: Wasse LK, Sunderland C, King JA, Batterham RL, Stensel DJ. Influence of rest and exercise at a simulated altitude of 4,000 m on appetite, energy intake, and plasma concentrations of acylated ghrelin and peptide YY. J Appl Physiol. 2012 Feb;112(4):552–9. Kayser B, Verges S. Hypoxia, energy balance and obesity: From pathophysiological mechanisms to new treatment strategies. Obes Rev. 2013 Jul;14(7):579–92. Lippl FJ, Neubauer S, Schipfer S, et al. Hypobaric hypoxia causes body weight reduction in obese subjects. Obesity (Silver Spring). 2010 Apr;18(4):675–81. Westerterp-Plantenga MS, Westerterp KR, Rubbens M, Verwegen CR, Richelet JP, Gardette B. Appetite at “high altitude” [Operation Everest III (Comex-’97)]: A simulated ascent of Mount Everest. J Appl Physiol. 1999 Jul;87(1):391–9. Pugh, LGCE. Physiological and medical aspects of the Himalayan Scientific and Mountaineering Expedition, 1960–61. Br Med. J. 1962 Sep 8;2(5305):621–7. Rose MS, Houston CS, Fulco CS, Coates G, Sutton JR, Cymerman A. Operation Everest II: Nutrition and body composition. J. Appl. Physiol. 1988 Dec;65(6):2545–51.
179 In tests with mice: Ling Q, Sailan W, Ran J, et al. The effect of intermittent hypoxia on bodyweight, serum glucose and cholesterol in obesity mice. Pak J Biol Sci. 2008 Mar 15;11(6):869–75.
179 Researchers concluded: Qin L, Xiang Y, Song Z, Jing R, Hu C, Howard ST. Erythropoietin as a possible mechanism for the effects of intermittent hypoxia on bodyweight, serum glucose and leptin in mice. Regul Pept. 2010 Dec 10;165(2–3):168–73.
179 Of course, living: Kayser, Verges 2013 Jul, 579–92.
180 Incorporating both aerobic: Mercola J. Do shorter, higher intensity workouts for better results with the Peak 8 Fitness Interval Training Chart. Mercola.com. fitness.mercola.com/sites/fitness/Peak-8-fitness-interval-training-chart.aspx (accessed August 1, 2013). Rev up your workout with interval training. Mayo Clinic. www.mayoclinic.com/health/interval-training/SM00110 (accessed August 1, 2013).
180 is well documented: Ng DM, Jeffery RW. Relationships between perceived stress and health behaviors in a sample of working adults. Health Psychol. 2003 Nov;22(6):638–42. Epel E, Lapidus R, McEwen B, Brownell K. Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology. 2001 Jan;26(1):37–49. Oliver G, Wardle J, Gibson EL. Stress and food choice: A laboratory study. Psychosom Med. 2000 Nov–Dec;62(6):853–65. Grunberg NE, Straub RO. The role of gender and taste class in the effects of stress on eating. Health Psychol. 1992;11(2):97–100.
180 relationship issues: Wheeler C. Eliminate emotional overeating and shed unwanted pounds. Mercola.com. May 20, 2006.articles.mercola.com/sites/articles/archive/2006/05/20/eliminate-emotional-overeating-and-shed-unwanted-pounds.aspx (accessed August 1, 2013).
180 Results showed that high: Ng, Jeffery 2003; 638–42.
181 These practices of meditation: Tapper K, Shaw C, Ilsley J, Hill AJ, Bond FW, Moore L. Exploratory randomised controlled trial of a mindfulness-based weight loss intervention for women. Appetite. 2009 Apr;52(2):396–404. Hepworth NS. A mindful eating group as an adjunct to individual treatment for eating disorders: A pilot study. Eat Disord. 2011 Jan–Feb;19(1):6–16. Kristeller JL, Hallett CB. An exploratory study of a meditation-based intervention for binge eating disorder. J Health Psychol. 1999 May;4(3):357–63. Dalen J, Smith BW, Shelley BM, Sloan AL, Leahigh L, Begay D. Pilot study: Mindful Eating and Living (MEAL): Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity. Complement Ther Med. 2010 Dec;18(6):260–4.
181 Controlling stress: Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005 Jul;82(1 Suppl):222–5.
10. Reduce Physical Injury and Fatigue
186 To investigate the relationship: Oxford University Press. Famous performers and sportsmen tend to have shorter lives. ScienceDaily. April 17, 2013. www.science daily.com/releases/2013/04/130417223631.htm (accessed September 2, 2014).
187 premature aging: Gruber J, Schaffer S, Halliwell B. The mitochondrial free radical theory of ageing—where do we stand? Front Biosci. 2008 May 1;13:6554–79.
187 damage to the heart: Patil HR, O’Keefe JH, Lavie CJ, Magalski A, Vogel RA, McCullough PA. Cardiovascular damage resulting from chronic excessive endurance exercise. Mo Med. 2012 Jul–Aug;109(4):312–21.
187 dementia: Bennett S, Grant MM, Aldred S. Oxidative stress in vascular dementia and Alzheimer’s disease: A common pathology. J Alzheimers Dis. 2009;17(2):245–57.
187 Free radicals are: Devasagayam TP, Tilak JC, Boloor KK, Sane KS, Ghaskadbi SS, Lele RD. Free radicals and antioxidants in human health: Current status and future prospects. J Assoc Physicians India. 2004 Oct;52:794–804.
187 During physical exercise: Urso ML, Clarkson PM. Oxidative stress, exercise, and antioxidant supplementation. Toxicology. 2003 Jul 15;189(1–2):41–54. Powers SK, Jackson MJ. Exercise-induced oxidative stress: Cellular mechanisms and impact on muscle force production. Physiol Rev. 2008 Oct;88(4):1243–76. Finaud, Lac, Filaire E 2006, 327–58.
187 Investigations into physical: Powers SK, Nelson WB, Hudson MB. Exercise-induced oxidative stress in humans: Cause and consequences. Free Radic Biol Med. 2011 Sep 1;51(5):942–50. Kanter M. Free radicals, exercise and antioxidant supplementation. Proc Nutr Soc. 1998 Feb;57(1):9–13. A study by Jackson from the department of medicine in the University of Liverpool noted that 30 minutes of excessive muscular activity in rats resulted in increased free radical activity. The researchers suggested that this phenomenon might play a role in causing muscle damage. Jackson MJ. Reactive oxygen species and redox-regulation of skeletal muscle adaptations to exercise. Philos Trans R Soc Lond B Biol Sci. 2005 Dec 29;360(1464):2285–91. Machefer G, Groussard C, Rannou-Bekono F, et al. Extreme running competition decreases blood antioxidant defense capacity. J Am Coll Nutr. 2004 Aug;23(4):358–64.
Researchers at the department of medicine at the University of Helsinki in Finland conducted a study to determine the effects of physical training on free radical production. Nine fit male subjects were studied before and after three months of running and were found to have significantly decreased levels of all circulating antioxidants except for ascorbate during training. The conclusion reached was that “relatively intense aerobic training decreases circulating antioxidant concentrations.” Bergholm R, Mäkimattila S, Valkonen M, et al. Intense physical training decreases circulating antioxidants and endothelium-dependent vasodilatation in vivo. Atherosclerosis. 1999 Aug;145(2):341–9.
188 Blood samples were: Machefer G, Groussard C, Rannou-Bekono F, et al. 2004, 358–64.
188 At first glance: Clarkson PM. Antioxidants and physical performance. Crit Rev Food Sci Nutr. 1995 Jan;35(1–2):131–41. Clarkson PM, Thompson HS. Antioxidants: What role do they play in physical activity and health? Am J Clin Nutr. 2000 Aug;72(2 Suppl):637–46. Urso, Clarkson 2003 Jul 15, 41–54. Sacheck JM, Blumberg JB. Role of vitamin E and oxidative stress in exercise. Nutrition. 2001 Oct;17(10):809–14.
188 Research has shown that: A paper published in the Journal of Respiratory Physiology and Neurobiology reported on a three-month breath-hold program that was superimposed onto the regular training of triathletes. The researchers found that by incorporating breath holding into physical exercise, “blood acidosis was reduced and the oxidative stress no more occurred.” The paper concluded that “these results suggest that the practice of breath-holding improves the tolerance to hypoxemia (inadequate level of oxygen in the blood) independently from any genetic factor.” Joulia et al. 2003, 19–27.
Another study tested whether repeated breath holds by elite breath-hold divers to reduce oxygen pressure in the blood could result in reduced blood acidosis and oxidative stress. Trained divers with seven to ten years of experience in breath hold diving, and with an ability to hold their breath for up to 440 s
econds during rest, were compared with a second group of non-divers who had at most a 145 second breath-hold time.
Both groups performed a breath hold during rest, followed by 2 minutes of forearm exercises during which the diver group performed a breath hold and the second group breathed as normal. Interestingly, the group who breathed as normal showed an increase in blood lactic acid concentration and oxidative stress. In the diver group, the changes in both lactic acid and oxidative stress were markedly reduced after both breath holds and exercise. The paper concluded that humans who are involved in a long-term training program of breath-hold diving have reduced blood acidosis and oxidative stress following breath holds and exercise. Joulia, Steinberg, Wolff, Gavarry, Jammes 2002, 121–30.
For those of you who might be concerned that reducing the effects of free radicals only relates to elite breath-hold divers, let me resolve your fears with the results of one final study. A 2008 paper published in the journal Medicine & Science in Sports & Exercise investigated the effects of breath holding on oxidative stress using two groups of people: a group of trained divers and a group of people with no diving experience at all. Results showed significant improvements in antioxidant activity across both groups, with little difference between the divers and non-divers. Bulmer AC, Coombes JS, Sharman JE, Stewart IB. Effects of maximal static apnea on antioxidant defenses in trained free divers. Med Sci Sports Exerc. 2008 Jul;40(7):1307–13.
189 Athletes with long: Joulia, Steinberg, Wolff, Gavarry, Jammes 2002, 121–30.
189 Research spanning thirty: Fisher-Wellman K, Bloomer RJ. Acute exercise and oxidative stress: A 30 year history. Dyn Med. 2009 Jan 13;8:1.
189 Exercising several times: Radak Z, Chung HY, Goto S. Systemic adaptation to oxidative challenge induced by regular exercise. Free Radic Biol Med. 2008 Jan 15;44(2):153–9. Campbell PT, Gross MD, Potter JD, et al. Effect of exercise on oxidative stress: A 12-month randomized, controlled trial. Med Sci Sports Exerc. 2010 Aug;42(8):1448–53. Majerczak J, Rychlik B, Grzelak A, et al. Effect of 5-week moderate intensity endurance training on the oxidative stress, muscle specific uncoupling protein (UCP3) and superoxide dismutase (SOD2) contents in vastus lateralis of young, healthy men. J Physiol Pharmacol. 2010 Dec;61(6):743–51.
189 More rigorous training: Finaud, Lac, Filaire 2006, 327–358.
189 Studies show that: Shing CM, Peake JM, Ahern SM, et al. The effect of consecutive days of exercise on markers of oxidative stress. Appl Physiol Nutr Metab. 2007 Aug; 32(4):677–85. Gomez-Cabrera MC, Domenech E, Viña J. Moderate exercise is an antioxidant: Upregulation of antioxidant genes by training. Free Radic Biol Med. 2008 Jan 15;44(2):126–31.
191 The naked mole rat: Veselá A, Wilhelm J. The role of carbon dioxide in free radical reactions of the organism. Physiol Res. 2002;51(4):335–9.
191 This might also explain: Buffenstein R. Negligible senescence in the longest living rodent, the naked mole-rat: Insights from a successfully aging species. J Comp Physiol B. 2008 May;178(4):439–45. Veselá, Wilhelm 2002, 335–9.
191 develop cancer: Rathi A. Cancer immunity of strange underground rat revealed. Conversation. June 19, 2013. theconversation.com/cancer-immunity-of-strange-underground-rat-revealed-15358 (accessed September 2, 2014).
191 “Even when scientists”: Ibid.
191 Although a few days’ rest: Researchers in the United States investigated the effects of detraining in collegiate competitive swimmers who commonly take a month off from training following a major competition. The study measured aerobic fitness, resting metabolism, mood state, and blood lipids in each swimmer during two tests: one in a trained state, and another after a resting period of five weeks. The results of the second test clearly showed an increase of body weight, fat mass, and waist circumference, and a decrease of VO2 peak. The authors suggested, therefore, that coaches and athletes ought to be aware of the negative consequences of detraining from swimming. Ormsbee MJ, Arciero PJ. Detraining increases body fat and weight and decreases VO2peak and metabolic rate. J Strength Cond Res. 2012 Aug; 26(8):2087–95.
Koutedakis Y. Seasonal variation in fitness parameters in competitive athletes. Sports Med. 1995 Jun;19(6):373–92.
A study of senior rugby league players found that a period of six weeks of inactivity produced a significant decrease in VO2 max. Allen GD. Physiological and metabolic changes with six weeks detraining. Aust J Sci Med Sport. 1989;21(1): 4–9. Godfrey RJ, Ingham SA, Pedlar CR, Whyte GP. The detraining and retraining of an elite rower: A case study. J Sci Med Sport. 2005 Sep;8(3):314–20. Mujika I, Padilla S. Detraining: Loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus. Sports Med. 2000 Sep;30(3):145–54.
192 For some, high-intensity: Toumi H, Best T. The inflammatory response: Friend or enemy for muscle injury? Br J Sports Med. 2003 Aug;37(4):284–6.
11. Improve Oxygenation of Your Heart
193 The same tragedy: Go AS, Mozaffarian D, Roger VL, et al. Heart disease and stroke statistics—2014 update: A report from the American Heart Association. Circulation. 2014 Jan 21;129(3):e28–e292.
194 “Isn’t it the irony”: Ringertz N. Alfred Nobel’s health and his interest in medicine. Nobelprize.org. December 1, 1998. www.nobelprize.org/alfred_nobel/biographical/articles/ringertz (accessed September 2, 2014).
194 In 1896 Alfred Nobel: Ibid.
194 In an ironic twist: The Nobel Prize in Physiology or Medicine 1998. NobelPrize.org. www.nobelprize.org/nobel_prizes/medicine/laureates/1998 (accessed September 2, 2014).
195 Sometimes referred: Chang, Nitric Oxide, the Mighty Molecule, 201. Dr Louis Ignarro on nitric oxide 1. www.youtube.com/watch?v=FsA04n2k6xY (accessed September 2, 2014). Ignarro, NO more heart disease; 2006.
195 Nitric oxide sends: Ibid.
195 If the blood clots: Ibid. Ignarro, NO more heart disease; 2006. Dr Louis Ignarro on nitric oxide 2. www.youtube.com/watch?v=B4KHlP8Bttw (accessed September 2, 2014).
195 Nitric oxide plays: Ibid.
195 According to Nobel: Dr Louis Ignarro on nitric oxide 2.
195 As we breathe in through the nose: Lundberg, Weitzberg 1999, 947–52.
196 Dr. David Anderson: Breathe deep to lower blood pressure, doc says. Associated Press. July 31, 2006. Available at www.nbcnews.com/id/14122841/ns/health-heart_health/t/breathe-deep-lower-blood-pressure-doc-says (accessed September 2, 2014).
196 A plausible explanation: Mourya M, Mahajan AS, Singh NP, Jain AK. Effect of slow- and fast-breathing exercises on autonomic functions in patients with essential hypertension. J Altern Complement Med. 2009 Jul;15(7):711–7. Pramanik T, Sharma HO, Mishra S, Mishra A, Prajapati R, Singh S. Immediate effect of slow pace bhastrika pranayama on blood pressure and heart rate. J Altern Complement Med. 2009 Mar;15(3):293–5.
196 But the middle path: Goto C, Higashi Y, Kimura M, et al. Effect of different intensities of exercise on endothelium-dependent vasodilation in humans: Role of endothelium-dependent nitric oxide and oxidative stress. Circulation. 2003 Aug 5;108(5):530–5.
197 In conclusion, the researchers: University of Exeter. Beetroot juice boosts stamina, new study shows. ScienceDaily. August 7, 2009. www.sciencedaily.com/re leases/2009/08/090806141520.htm (accessed September 2, 2014).
197 In 1909, American: Dr. Henderson, 70, physiologist, dies; Director of Yale Laboratory, expert on gases, devised methods of revival New York Times. February 20, 1944. Henderson Y. Acapnia and shock: I. Carbon dioxide as a factor in the regulation of the heart rate. Amer Jour Phys. 1908 Feb;21(1):126–56.
197 In a paper entitled: Henderson 1908 Feb, 126–56.
198 The one thing: Lum 1975, 375–83.
200 This state of hypocapnia: Rutherford JJ, Clutton-Brock TH, Parkes MJ. Hypocapnia reduces the T wave of the electrocardiogram in normal human subjects. Am J Physiol Regul Integr Comp Physiol. 2005 July;289(1):R148–55. Hashimoto K, Okazaki K, Okutsu Y. The effect of hypocapnia and hypercapnia on myocardial oxygen tension in hemorrhaged dogs. Masui. 1990 Apr;39(4):437–
41. Kazmaier S, Weyland A, Buhre W, et al. Effects of respiratory alkalosis and acidosis on myocardial blood flow and metabolism in patients with coronary artery disease. Anesthesiology. 1998 Oct;89(4):831–7. Neill WA, Hattenhauer M. Impairment of myocardial O2 supply due to hyperventilation. Circulation. 1975 Nov;52(5):854–8.
200 Since low levels: Neill, Hattenhauer 1975, 854–8.
200 On March 2, 2004: Cormac Trust. www.thecormactrust.com (accessed December 12, 2012).
200 Tributes to Cormac: Ibid.
201 In search of the reasons: Dr. Domenico Corrado from the department of cardiac, thoracic, and vascular sciences at the University of Padvoa, Italy, presented to the 2009 European Society of Cardiology congress in Barcelona. The title of his presentation was “Electrical repolarization changes in young athletes: What is abnormal?” Dr. Corrado recognized that ECG changes in athletes are common and usually reflect remodeling of the heart as an adaptation to regular physical training. However, although an abnormal ECG reading of T-wave inversion is rarely observed in healthy athletes, it was found to be a potential expression of an underlying heart disease, presenting a risk of sudden death from cardiac arrest during sport. Corrado D. Electrical repolarization changes in young athletes: What is abnormal? ESC Congress 2009. Barcelona. August 31, 2009. spo.escardio.org/eslides/view.aspx?eevtid=33&id=2616 (accessed April 15, 2013).
In a 2008 paper published in the New England Journal of Medicine, researchers examined a database of 12,550 trained athletes. From this, a total of 81 athletes who had no apparent cardiac disease were identified as having ECG abnormalities of deeply inverted T-waves. Of the 81 athletes with abnormal ECGs, 1 died suddenly at the age of 24 years from cardiac failure. Of the 80 surviving athletes, 3 developed heart disease at the ages of 27, 32, and 50, including 1 who had an aborted cardiac arrest. The researchers concluded that markedly abnormal ECGs in young and apparently healthy athletes may represent the initial expression of underlying cardiac disease, and that athletes with such ECG patterns merit continued clinical surveillance. Pelliccia A, Di Paolo FM, Quattrini FM, et al. Outcomes in athletes with marked ECG repolarization abnormalities. N Eng J Med. 2008 Jan 10;358:152–61.
The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You Page 30
