Friday, August 10

Weekly Roundup! Here's some interesting stuff I saw this week:

1. From Brad Schoenfeld, one of the leading researchers on muscle growth and fat loss. We talk a lot about how as we add muscle and lose fat we may not see a huge change in our weight, because of the dense muscle. But sometimes it's still disappointing to not see movement on the scale. This study shows exactly what's happening - a 4 lb increase in muscle mass, with a 4% drop in body fat. Yes, there was a 4 lb. weight drop overall, but sometimes we want more. Stay with it, keep the weight training in your program and you will see a difference, even if the scale isn't showing it right away.


2. This post gets a little technical, but I'll do my best to give a quick explanation. Basically, we know that obesity is associated with multiple diseases, but this research shows that obesity is essentially a disease in itself - causing inflammation in the fatty (adipose) tissue and the gut. And inflammation in these two lead to systemic inflammation in the body that affects the brain, along with tissues of the heart, liver, and blood vessels. 

"Bottom line is that obesity is an unsuspecting inflammatory disease and if left unresolved will drastically increase the risk for disease."

It is no question that obesity is associated with a multitude of comorbidities or diseases. Accordingly, it is evident that the state of obesity is conducive to a systemic/whole-body environment that is unfavorable for the general "health" of various cells and thereby organ tissues. In a 2016 paper, I discussed the mechanisms underpinning the development of obesity-related comorbidities with large emphasis on chronic low-grade systemic inflammation being the key interlinking mediator. It is evident that this state of chronic low-grade inflammation (or meta-inflammation) with obesity originates from the dysfunction of two tissues, adipose and the gut. First, obesity provokes changes in accumulated adipose tissue that result in altered fat cell metabolism and dysfunction as well as increased infiltration of immune cells. Altogether, this promotes inflammation of adipose tissue resulting in increased release of a variety of small proteins called adipokines, much of which are pro-inflammatory mediators. Secondly, gut tissue also undergoes changes with obesity, such as gut inflammation, altered gut microbiota, and increased intestinal wall permeability causing continuous endotoxin (LPS) leakage into circulation. Thus, obesity is linked to chronic low-grade endotoxemia. Collectively, these effects of obesity on adipose and gut tissues create a continuous state of low-grade inflammation within the whole body. In turn, other tissues are susceptible to aberrant inflammation and dysfunction. Tissues of the heart, liver, and blood vessels are well known to be affected by this inflammatory environment, and there is recent evidence that converge to show that the brain also undergoes substantial changes that are conducive to the development of neuropsychiatric symptoms and diseases. Bottom line is that obesity is an unsuspecting inflammatory disease and if left unresolved will drastically increase the risk for disease. #cpphprl

A post shared by Eddie Jo, PhD, CSCS*D, CISSN (@dr.eddiejo) on

Workout for Friday, August 10
Pull Up Progressions

Annie Loves Russian Swings
50-40-30-20-10
Russian KB Swings (70/53)
Double Unders
Sit Ups
Scale DU with 3X Single Unders

CrossFit 616