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This one needs to die. It's just not helpful. ~ Okay, so. Most of you will have heard of the EPOC factor after vigorous exercise whereby your body keeps burning calories long after you stop exercising. Most of us have been fooled into thinking we burn calories at a vastly accelerated rate... What happens most of us when we believe that? Answer: We can afford to eat more calories and sit on our ass while the dividends on our 20 minute investment 'come to Papa'. ~ Unfortunately the return on your investment for intense exercise isn't like that. It is something you do to develop fitness over time and enjoy the process. The benefits far exceed a short term and modest increase in energy expenditure. ~ Evidence: 11 males completed three test days (24hr per treatment) in a metabolic chamber where their energy expenditure was measured. One day for control, one day using moderate intense. exercise and one day of vigorous intense. exercise. ~ Although energy expenditure is raised after vigorous activity to make up for the oxygen deficit, over 24h there is no statistical significance of energy expenditure between exercise types. We are talking in the 10's of calories. We can't measure that in free living humans. ~ EPOC stands for 'excess post oxygen consumption'. When your body is not dealing with oxygen to make fuel, due to the type and time of exercise, it has to repay that debt back when exercise is over. When the debt is re-payed you break even on that loan, but have still incurred a net profit due to the exercise kcals you have expended. ~ Reference: Ohkwara et al. (2008) acjn. #mythbuster #evidencebased #information #nutrition #exerciseinfo #irishfitfam

"Sarcopenia is now regarded as a specific disease according to the International Classification of Diseases" ~ Just like any other disease, there is an economic cost attached to it. There are more hospital visits, more care, more supervision, all of these lead to an economic burden - a cost. However, economics aside, the potential cost to an aging population is a lesser quality of life in what should be a period of a lifetime to be enjoyed - that is what we aim to change, the rest will come if this understanding becomes mainstream. ~ This disease is preventable and treatable, and the treatment when done right, has the power to revitalize a quality of life that transcends grip strength and activities of daily living. We are talking social, emotional, psychological aspects of health that I have witnessed exuding from those that we have been able to help. We are talking preventative medicine and proactivity. ~ What is sarcopenia? • Loss of skeletal muscle mass and strength with age. • It is associated with increased risk of functional impairment, poor health-related quality of life, physical frailty and premature death. ~ #socialfitness #barbellmedicine #teamcsp Ref: Pinedo-Villanueva R, et al. Calcif Tissue Int. 2018

A widely held belief is that milk intake is associated with mucus, phlegm and asthma or a generally 'bunged up' feeling. ~ What's actually going on? It is a sensation in the mouth and throat which creates a feeling of 'lining' or 'coating'. Studies show that this sensation is not actually specific to cow's milk but can be recreated with a soy based placebo beverage in those who are sensitive to the feeling and belief in this old wives tale. ~ One experiment went as far as to inject subjects with the common cold virus. They tracked the subjects over 10 days and recorded both nasal excretion and milk intake along with subjective symptoms of the cold. | Nasal excretion did not increase with milk intake. | Milk intake did not associate with symptoms of the cold | 'MILK MUCUS BELIEVERS' reported more symptoms than non believers. ~ Asthma: scientific evidence does not support an association between milk consumption and asthma. You *might* have a food allergy and asthma. The allergy *might* be to a milk protein. The allergy might exacerbate the asthma. One does not cause the other. If you have asthma but have no food allergy to milk, then you have no need to exclude it. THIS CANNOT BE TESTED FOR WITH A FOOD INTOLERANCE TEST (IGG) (and allergies are Not the same as intolerances) ~ If you have a child they should be consuming dairy. We should be inclusive in our diet and cast away limiting, unfounded beliefs. ~ #nutritioninformation #evidencebased #milk #landofmilkandhoney #gotmilk #yogurt #irishfitfam

Losing weight is challenging, keeping the weight off is the real challenge though. It is possible to do. Recent research adds to the existing pile of science showing the important link between your brain and your weight loss efforts. ~ We are hardwired to defend our body fat stores to avoid starvation, with a few key hormones that interact with the brain to let us know when our body fat stores are threatened. Even if we are overweight and there is no sign of famine in our environment, we will defend that level of bodyfat, and if you have ever tried to lose weight you will probably relate. ~ Namely, some of these key hormones are called leptin and ghrelin. Leptin is stored in body fat and as we lose fat, leptin levels are lowered and this is a signal to increase food intake. Ghrelin is an appetite hormone secreted from the stomach and small intestine, it is produced to increase food intake and it shares this reciprocal relationship with leptin. We Eat To Live, Not to “NOT DIE” We don’t always eat to defend our body fat stores and for the purpose of ‘not dying’ however, we eat for pleasure too, obviously. Not so obviously, we actually have 3 circuits responsible for making food decisions all of which interact. 1) Homeostatic: “not dying”, food for purpose/fuel. 2) Hedonic: rewarding subjectively pleasurable value of food. Then we have 3) Executive function: the brain circuitry governing our ability to cognitively control behaviours. ~ These three circuits run in different sections of the brain and the latest piece of research looked at how these centers of the brain are activated with weight loss over three months and 2 year follow up and changes in the aforementioned hormones. New Research ~ The study set out test 2 hypotheses 1) Activation of cognitive control networks during fMRI would predict weight loss. (fMRI is a brain scan that see what areas of the brain are more active than others) ~ 2) Early weight loss should lead to changes in leptin/ghrelin and lead to increased activity in the reward centres of the brain and counteract self control ~ 24 subjects, all female but one, were put on a calorie restricted diet for three months. (CONTINUED IN COMMENTS)

Hi, I'm Aidan, your friendly neighbourhood nutritionist and coach. ~ When I'm not helping my clients to be both healthier and more comfortable in their approach to nutrition, reaching a wide variety of individual goals, I'm actually a really horrible person. ~ #nutrition #wicklow #onlinenutrition #teamcsp #irishnutrition @bryanjohnof91 📸

My performance and muscle gain clients know all about this one! ~ If you want to get into the Muscle Club you need to come with the V.I.P. 's (Very important proteins) ~ Leucine is the essential amino acid which acts as the principle driver of muscle protein synthesis - the very thing we want from eating protein! ~ Reaching the leucine threshold of ~2.5g is usually possible by eating animal based proteins in the quantities outlined in the graphic!! 💪 ~ #muscleclub #mps #magic #muscle #musclefood #nutrition #protein

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