We took Ozempic thinking we’d lose weight — we didn’t, and here’s why
Alex Mitchell – April 1, 2024
Turns out drugs like Ozempic may not be the wonder cure many praised them to be for weight loss.
Here’s a sad jab of the truth.
More evidence is coming out that pricey semaglutides like Ozempic and Wegovy — diabetes medications lauded for secondary weight loss capabilities through appetite suppression — aren’t necessarily helping as many people shed pounds as previously thought.
“There was appetite suppression the first 1½ months but it’s kind of just fallen off after that,” Nashville, Tennessee, resident Melissa Traeger, 40, told the Wall Street Journal regarding her lack of success on the medication type, also known as GLP-1s.
At first, the 300-pound Traeger quickly dropped 10 pounds, but the next five came more stagnantly — and then she said no more weight was lost.
Another man, Anthony Esposito, 68, of Austin, Texas, saw no success on either Ozempic or Wegovy, just feelings of sickness while he took them.
“It did not budge the needle,” he said.
Traeger and Esposito are among many frustrated users, according to the Journal, which also cited a trial that showed only about 14% of patients cut more than 5% of bodyweight, while only one-third lost 10% of it.
Another report published on Epic Research saw that 17.7% of semaglutide users regained all of their weight — if not more — upon stopping.
Ozempic apparently isn’t helping as many people as typically thought. Wild Awake – stock.adobe.com
Doctors have also observed many “non-responders” — about 10% to 15% of people who lose 5% or less of their body weight.
“There’s going to be extreme variability in how people respond,” Dr. Eduardo Grunvald, an obesity-medicine physician at UC San Diego Health, told the Journal.
Grunvald added that issues of weight gain may go beyond something in hormones that the drugs imitate to regulate appetite. He also said that peoples’ other medical issues may play a factor, such as how those with Type 2 diabetes typically lose less than those without the disease.
The doctor added that prior exercise and eating habits before starting the drugs are also highly influential factors.
Those who have made healthy lifestyle changes and already lost weight likely don’t get that much added bonus from the medications.
People who have struggled with obesity for a lifetime may additionally have a genetic mutation that prevents the drugs’ potency, according to Dr. Steven Heymsfield of Louisiana State University’s Pennington Biomedical Research Center.
Some patients on drugs like Ozempic aren’t losing weight. myskin – stock.adobe.comDrugs like Ozempic reportedly aren’t showing be-all, end-all impacts on patients’ lives. Natalia – stock.adobe.com
He added that those who can metabolize drugs quickly also might not see much out of them in this case.
Taking other medications as well, especially antipsychotics or antidepressants, can be associated with weight gain as a side effect.
“You could have some other drug interactions that prevent the effect of the GLP-1 drugs from working,” Heymsfield told the Journal.
5 Sneaky Signs You Have Insulin Resistance, According to Dietitians
Allison Knott, MS, RDN, CSSD – April 1, 2024
Some of the symptoms on this list are easy to miss.
Getty Images
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
Four out of 10 adults between the ages of 18 and 44 have an often-overlooked health condition that can lead to type 2 diabetes, according to research published in 2022 in The Journal of Clinical Endocrinology & Metabolism: Insulin resistance.
When you have insulin resistance, your body doesn’t respond effectively to insulin, a hormone that pushes blood glucose into your cells where it can be used for energy, says the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Because of this, the body demands more insulin to help the cells absorb glucose. “This leads to higher levels of both insulin and glucose in the bloodstream,” says Emily Cornelius, RD, a registered dietitian and insulin resistance expert. “Over time, this can lead to various health complications like prediabetes and type 2 diabetes,” she explains.
The catch? Insulin resistance often doesn’t have any signs or symptoms. This can make it difficult to identify before it progresses to prediabetes or type 2 diabetes. But the good news is that insulin resistance can be managed and even reversed when addressed early. That’s why paying attention to the signs of this condition—many of which are sneaky—is so important. Here’s what you need to know.
Changes to the skin are one of the lesser-known signs of insulin resistance. In some people, insulin resistance can lead to the development of skin tags or acanthosis nigricans (dark patches of skin on the neck or under the armpits), both of which are thought to be related to excess insulin production, according to the NIDDK. If you have questions about your skin, talk to a dermatologist.
2. You May Have Gained Weight
Weight gain may be a sign of insulin resistance, particularly if you have excess abdominal fat called visceral fat, according to the Journal of Clinical Medicine in 2019. Weight gain alone puts you at risk for developing insulin resistance, but insulin resistance itself can also lead to weight gain resulting in a cycle that can progress over time. That said, it doesn’t have to be a large amount of weight gain, either. Data in The Journal of Clinical Endocrinology & Metabolism in 2022 found that half of adults with insulin resistance did not have weights that were considered obese.
3. You Experience Brain Fog
Being insulin resistant means that glucose isn’t as readily available to provide energy for cells, including those in the brain. Because of this, you may feel what’s commonly referred to as “brain fog.” Research suggests that people who have insulin resistance may have worse cognitive performance compared to those who don’t have the condition, found a study in Diabetes Research and Clinical Practicein 2020. Insulin resistance may impair important brain processes that affect mental clarity.
4. You’re Always Hungry
Hunger is influenced by a combination of hormones, one being insulin. With insulin resistance, you may experience frequent hunger. Why? Insulin resistance causes high blood sugar, a symptom of which is increased hunger.
Because the cells don’t get the energy they need from glucose, you may also feel fatigued. It’s important to note that many other health conditions can affect energy levels. Be sure to talk to your doctor about persistent fatigue.
How Is Insulin Resistance Diagnosed?
Many of the tests to diagnose insulin resistance are time-consuming and expensive. For this reason, they’re often only used in research studies and not in medical offices, according to the NIDDK. Prediabetes is a condition that is diagnosed, which is done through blood testing like a fasting plasma glucose test or A1C test. The Centers for Disease Control and Prevention points out that having a combination of high blood sugar, high triglycerides, high “bad” LDL cholesterol and low “good” HDL cholesterol can alert you to the fact that you probably have insulin resistance.
Strategies to Improve and Prevent Insulin Resistance
Balance Meals
The foods you eat have a significant effect on blood glucose and can help to stabilize levels throughout the day. “When working on reversing insulin resistance, it’s critical to look at it from a holistic perspective, but the diet plays a foundational role,” says Cornelius. “Eating a balanced diet that includes protein, fat and fiber helps to lessen spikes during meals,” she says.
Focus on Minimally Processed Foods
Many processed foods—fast food, packaged desserts, snack mixes, sodas, chicken nuggets, hot dogs and more—are rich in saturated fat or sugar or both, and are calorically dense, making them easy to overeat, something that can lead to weight gain and the development of visceral fat.
“Prioritizing whole-nutrient dense foods such as fresh fruits, vegetables, whole grains and lean proteins along with controlling portion sizes and consistent and spaced meal timings can help improve insulin sensitivity,” says registered dietitian nutritionist Cari Riker. Eating this way can also help with weight management.
Don’t Fear Carbohydrates
Fiber-rich carbs are the way to go. “Carbohydrates often get a bad reputation when it comes to blood sugar discussions; however, fiber is a type of carb that doesn’t get fully digested and absorbed. So its impact on your blood sugar levels is significantly different than that of added sugars,” says registered dietitian Alyssa Pacheco. Choose high-fiber foods often as part of a balanced diet. Foods like whole grains, beans, vegetables and fruits, nuts and seeds can all contribute to the recommended 25 to 38 grams of daily fiber.
Eat Magnesium-Rich Foods
Foods that are a good source of fiber are also often a good source of magnesium, a nutrient that plays a critical role in glucose metabolism. “Magnesium is another nutrient to make sure you’re getting enough of, since a deficiency can worsen insulin resistance. Good food sources of magnesium include beans, spinach, almonds, pumpkin seeds, cashews and avocados,” says Pacheco.
Fit in Physical Activity
It’s time to get on the move. “Another important strategy is moving your body throughout the day, since it lowers blood sugar,” says Cornelius. Physical activity improves insulin sensitivity, according to the American Diabetes Association, helping to manage or reverse insulin resistance. Find an activity you enjoy and do it regularly to combat insulin resistance.
According to the CDC, no single test can determine if you have insulin resistance. Having health conditions like high blood sugar levels, high LDL (“bad”) cholesterol, low HDL (“good”) cholesterol and high triglycerides may indicate insulin resistance.
What is the main cause of insulin resistance?
A family history of type 2 diabetes, being overweight or having obesity and a sedentary lifestyle can all increase the risk of developing insulin resistance.
How do you fix insulin resistance?
Strategies like increasing activity, weight loss, a healthy diet, improving sleep quality and reducing stress can all help improve insulin resistance.
The Bottom Line
Maintaining a healthy blood sugar range is essential for longevity and the prevention of chronic disease. Regular physical activity and eating a balanced diet can help with preventing insulin resistance, but because many other factors are at play in the development of this condition, it’s equally as important to know the signs and symptoms for early detection. If you suspect you have insulin resistance, reach out to your doctor or registered dietitian to help you develop a plan to manage or reverse it over time.
PCOS symptoms are still difficult for doctors to diagnose and treat. Here’s why
Caroline Hopkins – March 31, 2024
Every morning, Jeni Gutke swallows 12 pills. In the evening, she takes 15 more, then another before bed. She also takes an injectable medication once weekly, and two other medications as needed.
Gutke, of Joliet, Illinois, has polycystic ovary syndrome, or PCOS, and the medications and supplements help the 45-year-old cope with migraines, high blood pressure, diabetes, high cholesterol, anxiety and depression that come with the complex hormonal condition.
Not one of Gutke’s medications are technically “PCOS drugs.”
portrait (Courtesy Jeni Gutke)
The Food and Drug Administration has not approved a medication specifically for PCOS, which is often linked to infertility, irregular or missed periods, weight problems, and other debilitating symptoms. Gutke’s array of medications is typical of how many of the estimated 5 million women in the U.S. diagnosed with PCOS deal with it.
“It’s such a vast syndrome that affects everything from your head to your toes,” she said. She was diagnosed with endometrial cancer — another risk linked to PCOS — at age 37.
After nearly a century of disagreements over what, exactly, defines the condition, as well as a lack of research, PCOS is still poorly understood. The symptoms vary so widely that any single drug would be unlikely to help all patients, said Dr. Heather Huddleston, a reproductive endocrinologist at the University of California, San Francisco and director of UCSF’s PCOS Clinic.
Women with PCOS and the doctors who care for them say they want better options — treatments for the condition’s root causes rather than bandages for individual symptoms. Even as calls for better treatments grow, the lack of investment in PCOS research has limited doctors’ ability to help their patients.
“It gets very messy to try to identify one treatment that’s going to work for everybody,” Huddleston said.
Many women with the condition end up taking off-label prescriptions — meaning drugs technically approved for other conditions, like diabetes or obesity — to help PCOS-related symptoms. Navigating insurance coverage for off-label prescriptions can be challenging.
“There’s no magic pill,” said Tallene Hacatoryan, 31, a registered dietician from Orange County, California. “There are too many components for there to be a one-size-fits-all treatment.”
Hacatoryan was diagnosed with PCOS at age 18 and now works as a diet and lifestyle coach for women with PCOS.
Although research is murky when it comes to the best diet for women with PCOS, the most up-to-date international guidelines recommend exercise and a healthy diet. There’s no evidence that any particular diet improves symptoms, although some women have found lifestyle coaching helpful.
A spokesperson at the NIH said that it’s too early to know which women’s health conditions will receive funding under the new initiative.
“Given how common PCOS is, the amount of funding it’s gotten is proportionately extremely small,” Huddleston said.
Government funding is just one part of the total research budget for a given disease. While it’s tough to pin down a dollar figure for private industry spending, experts say the lack of FDA-approved PCOS treatments reflects a lack of investment from drugmakers, too.
Developing PCOS treatments requires a better understanding of the condition. This, in turn, requires far more research tracking thousands of women over many years, which can be extremely expensive, experts say.
However, there are some promising signs.
Although research is early and only in a few dozen women, there are a handful of small drug companies studying possible PCOS treatments. A Menlo Park, California-based company called May Health, for instance, is developing a one-time surgical procedure it thinks could help with PCOS. Spruce Bio, a San Francisco biotech firm, is running a small clinical trial with a drug called tildacerfont for PCOS. It is not clear yet if the oral drug works. President and CFO Samir Gharib said larger clinical trials will depend on the company’s ability to “secure additional financing” or partner with another drug company.
The FDA recently attended a meeting with advocacy group PCOS Challenge where women shared their experiences with the agency’s scientists and drug companies. No PCOS drug trials were announced after the meeting, but the FDA’s interest shows a growing push for improved treatment, said William Patterson, a spokesperson for PCOS Challenge.
No known cure for PCOS
Doctors recommend hormonal contraceptives — most commonly the birth control pill — to regulate heavy, irregular periods;, acne;, and unwanted hair growth. Others say taking the pill just masks, rather than treats, their PCOS symptoms and the symptoms return as soon as they stop taking it.
“PCOS is unfortunately not curable, so treatment is about managing its symptoms,” said Dr. Jessica Chan, a reproductive endocrinologist at Cedars-Sinai. Chan said birth control can be a good option for some, but not all, of her PCOS patients.
For women with PCOS whose main concerns are insulin resistance or stubborn weight gain, Chan often prescribes off-label diabetes medications like metformin.
Some doctors who treat PCOS, including OB-GYNs or endocrinologists, have also begun prescribing GLP-1 agonists like Ozempic and Wegovy, which have shown promise for some women with PCOS, although studies have been small and early -stage.
Novo Nordisk, the company that makes Ozempic and Wegovy, said it has no plans as of now to seek FDA approval for PCOS. Still, the company mentions PCOS on its Truth About Weight website, part of its marketing campaign for Wegovy
Causes and symptoms of PCOS
“We don’t know the initial spark leading to PCOS or where it arises from,” Chan said.
PCOS affects an estimated 6% to 12% of reproductive-age women in the U.S. The real prevalence is likely higher since an estimated 70% of cases go undetected.
Experts generally agree that PCOS, at its core, is a hormone-related condition. Women with PCOS have higher levels of androgen hormones, which can cause a range of symptoms, including:
Missing, irregular, or heavy periods
Acne
Excess hair growth on the face or body
Thinning or balding scalp hair
According to endocrinologist Dr. Andrea Dunaif, some doctors have been pushing to separate PCOS into two different diagnoses: one having more to do with the reproductive cycle and fertility issues and another having more to do with metabolism, high body weight, and diabetes.
“PCOS looks to be at least two or three different conditions we’re lumping together, but they’re genetically distinct,” said Dunaif, the chief of the endocrinology, diabetes and bone disease division of Mount Sinai Health System and the Icahn School of Medicine.
The confusion surrounding PCOS diagnosis is partly why it’s been hard to get large pharmaceutical companies to invest in PCOS treatment, she said.
In Dunaif’s view, it’s not accurate to call the condition “PCOS” at all, because it has more to do with excess hormones than it does with actual cysts on the ovaries. PCOS got its name from the bumps on the ovaries appearing like cysts on an ultrasound image. These are not cysts, but instead egg follicles that are, as Dunaif described them, “arrested in development.”
As it is, many doctors diagnose the condition based on two of three factors:
Irregular periods
High androgen levels
Multiple follicles on the patient’s ovaries
But these three factors don’t account for some of the most challenging symptoms of PCOS: insulin resistance and stubborn weight gain. Excess androgen hormones can spike insulin levels, which interferes with how the body processes sugar. Doctors aren’t sure whether the hormonal dysregulation causes insulin resistance, or whether insulin resistance causes excess androgen hormones.
Either way, women with PCOS have a higher risk of diabetes, excess weight gain, high cholesterol, and high blood pressure. Yet these metabolic conditions aren’t included in the criteria many doctors use to diagnose PCOS. The result? A missed diagnosis.
This was initially the case for Candice Bolden, 35, who started noticing acne and excess facial and body hair several years before she was diagnosed with PCOS in 2021. Bolden, a lifelong dancer, also had unusually low energy.
portrait (Courtesy Candice Bolden)
“The final straw was excess weight gain that I could not take off no matter what I did,” said Bolden, who lives in Los Angeles. “All the other things I had kind of just stuffed under the rug. I’d just chalked it up to being a hairy, Haitian woman.”
After gaining 35 pounds, the 5-foot-2-inch Bolden, who exercised twice a day and followed strict diets, saw multiple doctors who she said ignored her symptoms.
“Doctors kept telling me I was fine, and to go home, work out, and eat clean,” she said. “It was the most frustrating thing ever.”
‘We don’t have to live underneath this dark cloud’
Women living with PCOS say the rise of online communities, including on social media apps like TikTok and Instagram, has given them a place to speak out, share the treatment approaches working for them, and meet other women with PCOS.
When Bolden finally got a diagnosis, she wasn’t sure what to do next. Gutke and Hacatoryan had similar experiences.
“I was like, ‘Wait, I have so many questions,’ and the doctor just told me, ‘It is what it is,’” Hacatoryan said.
Hacatoryan calls women in her online community her “cysters.”
Bolden said she’s noticed more women turning to social media to learn how others manage their PCOS and share their own stories.
On her own social media accounts, she’s been trying to change the narrative about PCOS being primarily a fertility problem, which she sees as an outdated perception.
“When I was diagnosed, my doctor mentioned PCOS being the No. 1 reason for infertility, and that shattered me,” said Bolden, who was newly engaged at the time and eager to start a family. “I was happy I was diagnosed, because it showed me something was actually happening and I wasn’t just crazy. But I was heartbroken.”
Things changed after Bolden moved; found a new doctor; and worked closely with her husband and the online PCOS community to find a system that worked to manage her PCOS symptoms.
Bolden is now pregnant and expecting a baby girl.
“I want people diagnosed with PCOS to know there’s hope, and we don’t have to live underneath this dark cloud all the time,” she said.
‘After Years Of Failed Fad Diets And Workouts, I Started Lifting Heavy Weights At 43′
Jenna Seguin, as told to Andi Breitowich – March 30, 2024
‘I Tried Every Diet, But This Changed Everything’Courtesy of Jenna Seguin
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I’ve always tried to eat well and exercise, but I lacked consistency. Whether it was the Whole30 diet, 75 Hard challenge, or a month-long bootcamp, everything always had a clear start and end date. I was quick to move on and, consequently, never saw lasting results.
In April 2021, I finally had enough. I realized doing the same thing over and over without results is scarier than trying something new, so I set up a meeting with a personal trainer at my local gym. I experimented with lifting weights in my early 20s here and there, but I was never consistent and didn’t follow a program. But I’m a lifelong learner who enjoys getting out of my comfort zone. My goals were simple, yet ambitious: I wanted to master the big lifts—bench press, squat, and deadlift—and I wanted to understand how to increase weight progressively to reach my full potential.
My first session was tough. Everything was hard, my form was all over the place, and the moves felt awkward. I was also nervous that people thought I didn’t belong in the gym. But instead of saying, “This is hard I can’t do it,” I said, “How can I improve?” Approaching this new challenge with curiosity, rather than fear, empowered me. I was determined to get stronger, and I was ready to put in the work.
I committed to training four times a week: two days with my trainer and two days on my own. I wanted to stay consistent, improve my form, and build muscle. I was excited for the challenge and motivated to get better.
After consistently working with my trainer for a year, I was craving more.
On Instagram, I came across a video of Michelle MacDonald bench pressing and was in awe of her form and heavy weight. I wanted to level up, so I applied to Michelle’s personal training community, The Wonder Women.
In August 2022, I started virtual training with The Wonder Women five days a week: three lower body days and two upper body days. I prioritized form and focused on progressive overload, but I also got curious about bodybuilding.
I decided to start training for my first bodybuilding competition in June 2023, but 12 weeks into prep, my competition was canceled. The Wonder Women didn’t have spots available to transfer into the current bodybuilding training group, so I switched teams and joined Dynasty Training.
Now, I train four days a week—two for lower body and two for upper body.
I’m preparing for my first show at the end of 2024, so I recently started my “build phase,” which consists of four days of weight training: two lower body days and two upper body days. My goal is to build muscle, but instead of only focusing on how much weight I can lift, I also prioritize tempo and increasing my reps and sets.
For lower-body workouts: I do a glutes and quads day and a posterior chain day. My workouts are typically an hour and a half, and I do seven to 10 moves per session. The number of reps and sets varies, but most of my current lower-body lifts are based on a ladder model: 12 reps, 10 reps, eight reps, and six reps of each move, increasing weight as the number of reps decreases.
For upper-body workouts: I do a shoulders and back day and a chest and arms day. These workouts are typically an hour, and I do seven to 10 moves per session, including bench press, pullups, man makers, lat pulldowns, and pushups.
I also do 35 minutes of cardio six days a week and have one day designated to core and high intensity intervals, and one day of stretching. Sunday is my day off.
Lower body is my favorite to train and I especially love deadlifts, Bulgarian split squats, and hip thrusts. Now, I can deadlift 195 pounds and thrust 300 pounds. I’m currently working on adding a pause at the top of each hip thrust and let me tell you… it adds a whole other level of intensity.
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I learned to count macros and let go of the belief that I needed to restrict food.
I’ve tried every diet in the book, but nothing was ever sustainable or satisfying. Then, I learned to count macros and realized I could still eat my favorite foods when I paid attention to portion size and nutrition labels.
I eat four to five meals a day and focus on my protein, carb, and fat intake. I always prioritize protein, and chicken, turkey, and fish are my go-to sources. It’s also fun to try new macro-friendly recipes, and meal prepping on Sunday sets me up for success during the week.
That said, it took me a long time to get over the idea of restriction. I was so used to eliminating foods and eating as little as possible, but once I learned nothing is off limits and macros are about balance and variety, I felt better than ever. Instead of a month-long, restrictive, fad diet, I realized the most sustainable plan is listening to my body and eating the foods I love.
These three things were key to my strength transformation success.
1. I let go of the notion that my strength journey needs to be perfect.
When I started strength training in 2021, it wasn’t necessarily the “perfect time” to embark on a new journey. But I decided to stop waiting and took control of my situation. Is every workout perfect? Nope! But that’s okay. I realized if I keep trying and continue to show up it’s going to pay off in the long run.
2. I became more self-aware and understood the value of the mind-body connection.
It’s so easy to operate on autopilot, but I’ve learned to evaluate my *entire* lifestyle when something feels off. If my energy levels are low, I look at my diet and sleeping habits. When I’m stressed, I reflect on why instead of letting anxiety rule my day.
As a result, I’ve learned the importance of the mind-body connection. How I’m feeling physically and mentally can have a direct impact on each other and the overall sense of self-awareness has gotten me closer to my goals.
3. I gave myself the opportunity to be good at something and realized consistency is key.
Most of my life, I participated in diets and fitness programs that had a clear start and end date. Once I understood that people become good at things by being consistent, a light bulb went off. I realized I had never given myself a chance (or the time) to get good. I always expected quick results and a long-term program seemed daunting, but when I challenged myself to start weight lifting without an end date in mind, my whole mindset changed.
Not only do I love that consistency brings me closer to my goals, but I found value and motivation in the process. Whether it’s perfecting my form or mastering a recipe, the sense of accomplishment after nailing a new skill keeps me determined to get better and stronger. It’s fun to show up for yourself and consistency in the gym has given me the opportunity to believe in myself.
Do turmeric supplements really treat pain, boost mood, and improve allergies? Experts say they work best for 2 conditions
Stephanie Watson – March 30, 2024
Getty Images
Americans spend around $50 billion a year on vitamins and supplements. One of the most popular is turmeric, a bright orange root that has its roots in both traditional Eastern medicine and cuisine. Proponents are willing to pay $20 or more for a bottle, hoping to relieve arthritis pain and inflammation, lower cholesterol and blood sugar levels, and treat whatever else happens to ail them. But is it worth the money?
While a lot of research has highlighted turmeric’s antioxidant and anti-inflammatory properties, the wide range of supplement potencies and doses used in studies has made it hard to confirm any health claims.
Dr. Keith Singletary, professor emeritus of nutrition at the University of Illinois Urbana-Champaign, has reviewed the evidence on turmeric. His take? “I think it’s promising,” he says, but he stresses that it isn’t “the cure-all that marketing would make it appear.”
Health benefits of turmeric
The health properties attributed to turmeric come from natural compounds called curcuminoids. “Curcumin, which is the major one, is believed to be largely responsible for the health benefits of turmeric,” says Singletary.
What might curcumin do? The best evidence centers on two conditions: arthritis and metabolic syndrome.
Arthritis
Considering turmeric’s anti-inflammatory properties, it’s not surprising that researchers have investigated its use for arthritis. The supplement does appear to reduce pain and stiffness from osteoarthritis, the most common form of this achy joint disease.
“It’s not a miracle drug, but it probably works as well as ibuprofen or acetaminophen,” says Dr. Janet L. Funk, professor of medicine and vice chair of research for the Department of Medicine at the University of Arizona College of Medicine-Tucson. Her lab studies plant-derived dietary supplements for inflammatory diseases.
Metabolic syndrome
This isn’t a disease, but rather a cluster of conditions like obesity, high blood pressure, high blood sugar, and high triglycerides that collectively increase the risk for diabetes, heart disease, and stroke. About 1 in 3 American adults have metabolic syndrome, according to the National Heart, Lung, and Blood Institute (NHLBI).
Studies have looked at the effects of turmeric on blood sugar, triglycerides, and insulin levels, as well as on inflammation (which also plays a role in metabolic syndrome). “In general, there was a strong preponderance of evidence that it might help reduce all those things. So it might have some benefit in people who are overweight and concerned about inflammation and diabetes,” Funk says.
But—there’s a very big caveat. “There’s a lot of inconsistency between studies,” Singletary says. And therein lies the problem in evaluating turmeric.
An imperfect science
Though plenty of research is being done on turmeric, the studies aren’t consistent. Researchers have tested different amounts of the supplement in different groups of people for different amounts of time. Some studies added a compound like piperine, found in black pepper, to make turmeric more active in the body (researchers call this increased “bioavailability”).
For example, one study on knee osteoarthritis had participants take 180 milligrams (mg) of curcumin for eight weeks. Another one used doses of 500 mg plus 5 mg of BioPerine (black pepper) extract three times a day for six weeks.
Because most of the studies have lasted four months or less, researchers don’t know what might happen with long-term use. “The bottom line is, there’s no definitive, well-designed studies at this point,” Funk says. She’s skeptical that there ever will be, given that the nutraceutical industry and the National Institutes of Health aren’t funding them.
The risks of turmeric
Turmeric is probably safe if you get it from the spice or you take only the recommended amount in supplements, says the National Center for Complementary and Integrative Health. In larger quantities, it could cause GI side effects like nausea or diarrhea.
Piperine poses its own set of issues, because it increases the bioavailability of curcumin by inactivating an enzyme in the liver that would otherwise break it down. “That enzyme is really important for [breaking down] most drugs people take,” says Funk. Theoretically, piperine might cause a buildup of medications in the body, thus increasing the risk for side effects. “Generally speaking, if you’re taking other medications, I would shy away from any product that has piperine in it, just in case it could interfere with the metabolism of your other drugs,” she adds.
An even bigger concern is a rare but serious risk of liver damage from turmeric supplements, as well as high levels of lead in these products. Several studies, including one that Funk co-authored, found excessive amounts of lead in some turmeric supplements—especially those that contained turmeric root. Exposure to lead in large quantities can have toxic effects on the body, including heart and kidney problems.
Should you take turmeric?
Is it worth taking turmeric? “That’s the million- dollar question,” says Singletary. Given the lack of clear evidence on its benefits and the potential risks, he says you’re safest getting turmeric through your diet. You can add the spice to soups, stews, sauces, and smoothies. Top them with a pinch of black pepper or cook turmeric in oil to enhance its bioavailability.
If you do use turmeric supplements, it can be difficult to know which form is best, or how much to take. The best advice is to ask your health care provider, says Singletary. Start out with a low dose to see how your body responds to it. And don’t expect turmeric to be a “cure-all for all your ailments, which is unlikely to be the case,” he adds.
Medical Mysteries: How a sore throat led to life-threatening bleeding
Sandra G. Boodman, The Washington Post – February 17, 2024
(Getty Images) (Dumitru Ochievschi via Getty Images)
For more than a year, Arthur L. Kimbrough had done everything he could think of to find out what was causing the stabbing sensation that radiated from his throat to his neck and down his left shoulder. He had seen anesthesiologists, an ear, nose and throat doctor, a neurologist and neurosurgeons in Florida and Maryland; undergone tests and scans; and taken a variety of drugs that failed to alleviate the intensifying pain that baffled his doctors.
It wasn’t until February 2022, after Kimbrough suffered a life-threatening hemorrhage in a hospital waiting room, that the cause was finally identified.
Two years later, Kimbrough, now 76, attributes his survival to being in the right place at the right time. He says he feels lucky to be alive and is not angry his illness wasn’t diagnosed earlier.
Doctors “missed some things clearly, [but] it wasn’t because they weren’t looking,” said Kimbrough, an executive coach who lives in the Florida Panhandle and owns funeral homes and cemeteries in Florida and Mississippi. “They were very responsive.”
“The blinders we had on was that it turned out to be the fundamentally wrong place to be looking,” he said.
Unusual sore throat
Kimbrough first noticed the pain – a tender spot under the left side of his tongue in the back of his mouth – in mid-December 2020. It didn’t seem like a conventional sore throat: Swallowing wasn’t painful. His family physician found no inflammation and recommended he see his ENT; both doctors are Kimbrough’s close friends. A heavy smoker for 25 years who quit in his early 40s, Kimbrough asked the ENT if he might have throat cancer.
The doctor was reassuring. “Throat cancer doesn’t generate this kind of pain,” Kimbrough remembers him saying. “It’s been so long since you smoked.”
The ENT suspected that a salivary gland might be infected and prescribed an antibiotic. When that failed to alleviate the pain, the doctor examined Kimbrough’s throat with a laryngoscope, an instrument used in office procedures. He told Kimbrough his throat looked healthy and suspected the soreness might reflect a jaw problem, possibly temporomandibular joint dysfunction (TMJ), or a pinched nerve in his neck. The latter hypothesis would guide Kimbrough’s 14-month quest.
After Kimbrough’s dentist ruled out TMJ, he began seeing a chiropractor who recommended spinal X-rays. They showed age-related arthritis in the C3 vertebrae near his jaw.
For the next two months, the chiropractor performed neck “adjustments.” At first, they provided some relief, but by the end of March, Kimbrough’s pain was worse. The chiropractor sent him to an anesthesiologist who specializes in pain management. He administered a nerve block, an injection consisting of a painkiller and a steroid to reduce inflammation. It didn’t help.
The anesthesiologist ordered an MRI of Kimbrough’s cervical spine, which showed spondylosis, abnormal wear on the neck cartilage and vertebrae that may be more common in very active people. He told Kimbrough he might have spinal stenosis, a common problem that increases with age and is caused by a narrowing of vertebrae that can affect nerves. But there was no sign of nerve compression that could explain his pain.
In June, six months after the throat pain started, Kimbrough consulted a friend who is a vascular surgeon to informally review his care. The surgeon told him it sounded appropriate.
Kimbrough, who pays close attention to his health, is a fitness devotee and regularly worked out with a group of former Army Rangers. At that time, in addition to his family physician, he consulted an “anti-aging” doctor every four months who ordered blood tests and prescribed supplements to enhance his health and fitness. Kimbrough took 50 pills per day.
‘Like a hot spear’
By July, the pain, which had spread to his left ear and eye socket, had worsened, disrupting his sleep. Kimbrough managed to maintain his busy work schedule and trained for a short-distance triathlon, his 20th, which he completed July 4. Exercise, he found, seemed to blunt what “felt like a hot spear stabbing me from my jawline, encasing my head like a vise and then radiating to my left shoulder blade.”
Kimbrough decided he needed to expand his search for an answer beyond north Florida. Through business contacts he obtained an August 2021 appointment with an expert in spinal neurosurgery at Johns Hopkins Hospital in Baltimore.
The neurosurgeon reviewed the results of his MRI and confirmed that it showed degenerative changes in his neck. But he told Kimbrough that the pain on the left side of his head was perplexing; according to the scan, it should have been on the right. He suggested that Kimbrough try wearing a cervical collar to immobilize his neck for 20 minutes every day to see if it helped. Neither the collar nor the acupuncture sessions Kimbrough decided on his own to try made a difference.
Over dinner one night in October 2021, Kimbrough’s ENT, noting the severity of his pain and his difficulty swallowing, suggested his spine wasn’t the problem. He thought Kimbrough might have trigeminal neuralgia (TN), chronic debilitating facial pain caused by a nerve injury.
He immediately changed Kimbrough’s medication to a drug used to treat TN. The pain “exploded,” Kimbrough said. “For the first time, I began to understand why some people commit suicide.” He called his primary care doctor who put him back on the previous drug and made a next-day appointment for Kimbrough with a neurosurgeon in Tallahassee.
The neurosurgeon couldn’t find anything and referred Kimbrough to a neurologist who was equally baffled. He sent Kimbrough to a second pain specialist who administered epidural spinal injections that didn’t help. Meanwhile the Baltimore neurosurgeon recommended he see a nerve pain specialist at Hopkins; his appointment was scheduled for late February 2022.
In December, Kimbrough underwent a CT scan of his neck and another test to determine why he was having trouble swallowing. The scan found “mild asymmetry” on his left tonsil but no visible mass. The radiologist suggested that an ENT perform a throat exam that can involve a biopsy; the procedure was never performed.
By mid-February 2022, Kimbrough was in bad shape. He had lost more than 20 pounds and was unable to swallow anything other than clear liquids. His pain varied from tolerable to “like a blowtorch” and was barely controllable despite the maximum dose of the prescription painkiller OxyContin. And none of his doctors seemed to have a clue about what might be wrong.
Kimbrough worried he had a brain tumor. “I was just wandering around the morass of doomsday scenarios,” he recalled.
A few days before his appointment with the Hopkins pain specialist, he and his wife flew to Arizona for a family celebration. The night before their flight, Kimbrough experienced a nose bleed that stopped quickly. It was a harbinger of what would happen the next day.
Drowning in blood
The Baltimore appointment began with a neurological exam. The anesthesiologist asked Kimbrough to stick out his tongue, then requested that he stick it straight out. When he said he had, she handed him a mirror. It revealed that his tongue curved markedly to the left.
The doctor told him that pressure on a nerve or a mass in his throat might be causing the deviation and asked if he could stay in Baltimore for more tests. When he said he’d stay as long as necessary, she left to schedule an urgent MRI.
Sitting in the waiting room, Kimbrough started sipping a Coke. Without warning, blood began gushing out of his mouth and nose. Someone handed him a stack of napkins; it was drenched in seconds. As he coughed and spat out some of the blood and blood clots that were cascading down his throat, Kimbrough remembers thinking, “I’m drowning in my own blood.” For years, he had taken a blood thinner to treat an irregular heartbeat; the drug can exacerbate bleeding.
Kimbrough was quickly surrounded by doctors and nurses and hustled off to the emergency department. “They were so calm I never felt any real fear,” he recalled.
“The worry was that he could die of asphyxiation” by aspirating his own blood, said otolaryngologist R. Alex Harbison, the head and neck surgeon who met him in the ER. Harbison examined Kimbrough and saw a huge six-centimeter mass – at its widest point, the height of an egg – extending from the roof of his mouth over his tonsils to the back of his tongue.
He suspected the mass was cancerous and that it was caused by the human papilloma virus (HPV). The mass, which had been growing for more than a year, had become entwined with a nerve and had irritated the left lingual artery in the throat until it ruptured, triggering the bleed. Pathologists would soon determine that Kimbrough had Stage 3 squamous cell throat cancer caused by HPV-16, the most common type.
HPV, which infects virtually everyone, is spread through sex. Most infections clear on their own, but high-risk HPV, including HPV-16, can cause several cancers later in life, including cervical and throat cancer. A vaccine approved in 2006, and usually administered in childhood before a person is sexually active, can prevent the vast majority of HPV-related cancers that account for more than 37,000 cases annually in the United States. Doctors recommend the vaccine for some adults up to age 45.
HPV oral cancer, which is growing rapidly among men, is the most common head and neck cancer in the United States. (Non-HPV oral cancer is typically caused by smoking and alcohol use.) It often responds to chemoradiation, radiation combined with concurrent chemotherapy, particularly if detected early.
Harbison told Kimbrough what doctors had found and ticked off the steps they would take to try to stop the bleeding. The doctor spoke frankly: If anything went wrong, Kimbrough was unlikely to survive. How aggressive did he want doctors to be? Harbison asked.
Kimbrough was intubated, received blood transfusions and underwent an embolization, a procedure that plugged the artery with a coil to stop the hemorrhage. “After that, it’s pretty much hold your breath and wait,” Harbison said. “The level of anxiety was very high” because of the chance of another bleed.
Because Kimbrough was severely malnourished, doctors also inserted a feeding tube in his stomach. A few days later, a tracheostomy tube in his neck was inserted to protect his airway. Within a week of his emergency admission, his condition appeared to have stabilized.
The Hopkins team recommended chemoradiation. Because Kimbrough and his wife knew no one in Baltimore, they opted for treatment at Washington University in St. Louis. They had lived in the city for 20 years and one of their sons still did.
Kimbrough arrived in St. Louis on March 10 with feeding and tracheostomy tubes in place. The medical team there told Kimbrough they believed chemoradiation had a 60 percent chance of eradicating his cancer. But even if they succeeded, they warned him he might always need a feeding tube.
Playing the trombone
On that, he proved them wrong: The feeding tube was removed at the end of July, a month after he finished cancer treatment and a month before he went home to Florida. Kimbrough remains unable to swallow more than a few bites of very soft food; his diet is mostly liquid. So far, his scans have shown no sign of cancer. He has returned to work and is able to speak normally and can play his trombone.
Harbison, who is now an assistant professor of otolaryngology at Washington University (he left Hopkins to return to his native St. Louis eight months ago), noted that the characteristics and location of Kimbrough’s tumor made it harder to spot, which may have helped delay his diagnosis.
Kimbrough said his ENT recently told him that as a result of Kimbrough’s experience, he is more aggressive about performing biopsies on patients with similar symptoms and recently diagnosed another man with HPV-related cancer whose throat pain radiated to his shoulder.
“Art’s presentation is extremely rare,” said Harbison, who has treated about 200 patients with HPV-related oral cancer, which often appears as a neck lump.
But someone with “persistent throat or ear pain should be investigated by an expert,” he said. It’s possible, he added, that the cancer was missed on the 2021 MRI.
Kimbrough says he wants other men to benefit from his ordeal by learning about HPV, vaccinating their children and questioning assumptions that may turn out to be erroneous, as they were in his case.
Although he now regards it as crucial, Kimbrough said it simply didn’t occur to him to get a second ENT opinion for his sore throat, partly because the focus had been on his spine.
“Everyone was doing their best with the best of intentions,” he said. “There was a fork in the road and we didn’t go down that other path.”
The fulminations surrounding the world’s biggest pop icon — and girlfriend of Chiefs tight end Travis Kelce — reached the stratosphere after Kansas City made it to the Super Bowl.
By Jonathan Weisman – January 31, 2024
Taylor Swift and Travis Kelce after the Chiefs’ victory on Sunday. They are the focus of right-wing vitriol and conspiracy theories. Credit…Julio Cortez/Associated Press
For football fans eager to see a new team in the Super Bowl, the conference championship games on Sunday that sent the Kansas City Chiefs and San Francisco 49ers back to the main event of American sports culture were sorely disappointing.
But one thing is new: Taylor Swift. And she is driving the movement behind Donald Trump bonkers.
The fulminations surrounding the world’s biggest pop icon — and girlfriend of Travis Kelce, the Chiefs’ star tight end — reached the stratosphere after Kansas City made it to the Super Bowl for the fourth time in five years, and the first time since Ms. Swift joined the team’s entourage.
The conspiracy theories coming out of the Make America Great Again contingent were already legion: that Ms. Swift is a secret agent of the Pentagon; that she is bolstering her fan base in preparation for her endorsement of President Biden’s re-election; or that she and Mr. Kelce are a contrived couple, assembled to boost the N.F.L. or Covid vaccines or Democrats or whatever.
“I wonder who’s going to win the Super Bowl next month,” Vivek Ramaswamy, the conspiratorial presidential candidate, turned Trump surrogate, pondered on social media on Monday. “And I wonder if there’s a major presidential endorsement coming from an artificially culturally propped-up couple this fall.”
The pro-Trump broadcaster Mike Crispi led off on Sunday by claiming that the National Football League is “rigged” in order to spread “Democrat propaganda”: “Calling it now: KC wins, goes to Super Bowl, Swift comes out at the halftime show and ‘endorses’ Joe Biden with Kelce at midfield.”
Other detractors of Ms. Swift among Mr. Trump’s biggest fans include one of his lawyers, Alina Habba, one of his biggest conspiracy theorists, Jack Posobiec, and other MAGA luminaries like Laura Loomer and Charlie Kirk, who leads a pro-Trump youth organization, Turning Point USA.
The right has been fuming about Ms. Swift since September, when she urged her fans on Instagram to register to vote, and the online outfit Vote.org reported a surge of 35,000 registrations in response. Ms. Swift had embarked on a world tour that helped make her a billionaire. Gavin Newsom, the California governor, praised her as “profoundly powerful.” And then Time magazine made her Person of the Year in December, kicking off another round of MAGA indignation.
Ms. Swift embarked on a worldwide stadium tour last year, which included a May stop at MetLife Stadium in New Jersey. Credit…Jutharat Pinyodoonyachet for The New York Times
Some of the Monday morning quarterbacking has been downright silly, including speculation that Ms. Swift is after Mr. Kelce for his money. (Her net worth exceeds $1 billion, a different universe than the athlete’s merely wealthy status.)
Other accusations appear to be driven by fear and grounded in some truth, or at least in her command of her 279 million Instagram followers: that she has enormous influence, and has supported Democrats in the past. For much of her extensive music career, Ms. Swift avoided politics, but in 2018, she endorsed two Democrats in Tennessee, where she owns two homes: former Gov. Phil Bredesen, who was running for the Senate against then-Representative Marsha Blackburn, and Jim Cooper, a House member who has since retired.
“I always have and always will cast my vote based on which candidate will protect and fight for the human rights I believe we all deserve in this country,” she wrote on social media. “I believe in the fight for L.G.B.T.Q. rights, and that any form of discrimination based on sexual orientation or gender is WRONG.”
She added, “I believe that the systemic racism we still see in this country towards people of color is terrifying, sickening and prevalent.”
The alarm bells were loud enough to pull Mr. Trump into loudly backing Ms. Blackburn: “I’m sure Taylor Swift doesn’t know anything about her,” he said at the time, knowing all too well how influential Ms. Swift could be. “Let’s say that I like Taylor’s music about 25 percent less now, OK?”
He probably liked her even less in 2020 when she criticized his pandemic response, and then endorsed Mr. Biden.
While her early pop music may have mainly attracted teens and preteens, those fans have reached voting age, and her music has grown more sophisticated with the albums “Evermore” and “Folklore” to match her millennial roots and her fans’ taste.
In September, Ms. Swift urged her fans on Instagram to register to vote, yielding a surge of 35,000 registrations on the website Vote.org. Credit…Jutharat Pinyodoonyachet for The New York Times
Much of the Swift paranoia has lurked on the MAGA fringes, with people like Ms. Loomer, the conspiracy theorist from Florida who declared in December that “2024 will be MAGA vs Swifties” and Mr. Kirk, who declared in November that Ms. Swift would “come out for the presidential election” after Democrats had another strong showing in an election that demonstrated the issue of abortion motivated voters to the polls.
“All the Swifties want is swift abortion,” he said.
Then Swift-bashing reached Fox News in mid-January. The host Jesse Watters suggested the superstar was a Defense Department asset engaging in psychological warfare. He tied Ms. Swift’s political voice with her boyfriend’s Pfizer endorsement to the remarkable success of her Eras tour, which bolstered local economies and landed her on the cover of Time.
“Have you ever wondered why or how she blew up like this?” Mr. Watters wondered on air. “Well, around four years ago, the Pentagon psychological operations unit floated turning Taylor Swift into an asset during a NATO meeting.”
Andrea Hailey, the chief executive of Vote.org, made the most of the Fox News criticism, saying the organization’s partnership with Ms. Swift “is helping all Americans make their voices heard at the ballot box,” adding that the star is “not a psy-op or a Pentagon asset.”
But her appearance on the field with Mr. Kelce in Baltimore after the Chiefs beat the Ravens on Sunday, complete with a kiss and a hug, appears to have sent conservatives into a fit of apoplexy that may only grow in the run-up to Super Bowl LVIII in Las Vegas Feb. 11.
The feelings are so strong that Fox News ran a segment on Sunday lamenting that Ms. Swift’s private “jet belches tons of CO2 emissions,” showing a sudden awareness of the leading cause of global warming.
Mr. Ramaswamy said his Super Bowl conjecture was dead serious.
“What your kind of people call ‘conspiracy theories,’ I simply call an amalgam of collective incentives hiding in plain sight,” he said.
The White House press secretary Karine Jean-Pierre stoked speculation still more by invoking the Hatch Act, which prohibits political actions by civil servants, in declining to answer whether Mr. Biden would be appearing with Ms. Swift.
“I’m just going to leave it there,” she said Monday. “I’m not going to get into the president’s schedule at all from here, as it relates to the 2024 elections.”
The Trump campaign, which had initially planned to ignore the frenzy, dispatched Karoline Leavitt, a campaign spokeswoman, to dismiss concerns about a potential Biden endorsement.
“I don’t think this endorsement will save him from the calamity” of his record, she said.
Audio produced by Parin Behrooz.
Jonathan Weisman is a politics writer, covering campaigns with an emphasis on economic and labor policy. He is based in Chicago.
At 93, he’s as fit as a 40-year-old. His body offers lessons on aging.
Gretchen Reynolds – January 19, 2024
Richard Morgan competes in an indoor rowing competition in 2018. (Row2k.com)
For lessons on how to age well, we could do worse than turn to Richard Morgan.
At 93, the Irishman is a four-time world champion in indoor rowing, with the aerobic engine of a healthy 30- or 40-year-old and the body-fat percentage of a whippet. He’s also the subject of a new case study, published last month in the Journal of Applied Physiology, that looked at his training, diet and physiology.
Its results suggest that, in many ways, he’s an exemplar of fit, healthy aging – a nonagenarian with the heart, muscles and lungs of someone less than half his age. But in other ways, he’s ordinary: a onetime baker and battery maker with creaky knees who didn’t take up regular exercise until he was in his 70s and who still trains mostly in his backyard shed.
Even though his fitness routine began later in life, he has now rowed the equivalent of almost 10 times around the globe and has won four world championships. So what, the researchers wondered, did his late-life exercise do for his aging body?
Lessons on aging from active older people
“We need to look at very active older people if we want to understand aging,” said Bas Van Hooren, a doctoral researcher at Maastricht University in the Netherlands and one of the study’s authors.
Many questions remain unanswered about the biology of aging, and whether the physical slowing and declines in muscle mass that typically occur as we grow older are normal and inevitable or perhaps due, at least in part, to a lack of exercise.
If some people stay strong and fit deep into their golden years, the implication is that many of the rest of us might be able to as well, he said.
Helpfully, his colleague Lorcan Daly, an assistant lecturer in exercise science at the Technological University of the Shannon in Ireland, was quite familiar with an example of successful aging. His grandfather is Morgan, the 2022 indoor-rowing world champion in the lightweight, 90-to-94 age group.
What made Morgan especially interesting to the researchers was that he hadn’t begun sports or exercise training until he was 73. Retired and somewhat at loose ends then, he’d attended a rowing practice with one of his other grandsons, a competitive collegiate rower. The coach invited him to use one of the machines.
“He never looked back,” Daly said.
Highest heart rate on record
They invited Morgan, who was 92 at the time, to the physiology lab at the University of Limerick in Ireland to learn more, measuring his height, weight and body composition and gathering details about his diet. They also checked his metabolism and heart and lung function.
They then asked him to get on a rowing machine and race a simulated 2,000-meter time trial while they monitored his heart, lungs and muscles.
“It was one of the most inspiring days I’ve ever spent in the lab,” said Philip Jakeman, a professor of healthy aging, physical performance and nutrition at the University of Limerick and the study’s senior author.
Morgan proved to be a nonagenarian powerhouse, his sinewy 165 pounds composed of about 80 percent muscle and barely 15 percent fat, a body composition that would be considered healthy for a man decades younger.
During the time trial, his heart rate peaked at 153 beats per minute, well above the expected maximum heart rate for his age and among the highest peaks ever recorded for someone in their 90s, the researchers believe, signaling a very strong heart.
His heart rate also headed toward this peak very quickly, meaning his heart was able to rapidly supply his working muscles with oxygen and fuel. These “oxygen uptake kinetics,” a key indicator of cardiovascular health, proved comparable to those of a typical, healthy 30- or 40-year-old, Daly said.
Exercising 40 minutes a day
Perhaps most impressive, he developed this fitness with a simple, relatively abbreviated exercise routine, the researchers noted.
Consistency: Every week, he rows about 30 kilometers (about 18.5 miles), averaging around 40 minutes a day.
A mix of easy, moderate and intense training: About 70 percent of these workouts are easy, with Morgan hardly laboring. Another 20 percent are at a difficult but tolerable pace, and the final 10 at an all-out, barely sustainable intensity.
Weight training: Two or three times a week, he also weight-trains, using adjustable dumbbells to complete about three sets of lunges and curls, repeating each move until his muscles are too tired to continue.
A high-protein diet: He eats plenty of protein, his daily consumption regularly exceeding the usual dietary recommendation of about 60 grams of protein for someone of his weight.
How exercise changes how we age
“This is an interesting case study that sheds light on our understanding of exercise adaptation across the life span,” said Scott Trappe, director of the Human Performance Laboratory at Ball State University in Indiana. He has studied many older athletes but was not involved in the new study.
“We are still learning about starting a late-life exercise program,” he added, “but the evidence is pretty clear that the human body maintains the ability to adapt to exercise at any age.”
In fact, Morgan’s fitness and physical power at 93 suggest that “we don’t have to lose” large amounts of muscle and aerobic capacity as we grow older, Jakeman said. Exercise could help us build and maintain a strong, capable body, whatever our age, he said.
Of course, Morgan probably had some genetic advantages, the scientists point out. Rowing prowess seems to run in the family.
And his race performances in recent years have been slower than they were 15, 10 or even five years ago. Exercise won’t erase the effects of aging. But it may slow our bodies’ losses, Morgan’s example seems to tell us. It may flatten the decline.
It also offers other, less-corporeal rewards. “There is a certain pleasure in achieving a world championship,” Morgan told me through his grandson, with almost comic self-effacement.
“I started from nowhere,” he said, “and I suddenly realized there was a lot of pleasure in doing this.”
Should you use protein powder before or after a workout? Here’s what a sports nutritionist says
Dan Cooper – January 18, 2024
Person placing scoop of protein powder into a blender.
Everybody agrees that you need protein to build muscle, but there’s still some debate on when you should consume it.
Sports nutritionist Roo Whelan says that the timing is actually less important than making sure you eat adequate amounts. Most studies also suggest that your muscle gains aren’t affected by when you eat your protein-filled snack.
That doesn’t mean there aren’t any benefits to filling up on protein before or after your gym session. We got Whelan to explain how it affects your body.
Benefits of protein before a workout
The main benefit of eating protein before a workout is that it could improve your performance. According to Whelan, downing a shake before you exercise can stabilize blood sugar and provide sustained energy levels.
Consuming protein before you exercise will also ensure that your body has easy access to the amino acids it needs to repair and grow your muscles.
This could minimize muscle breakdown, which happens during strenuous training sessions, and also encourage your muscles to repair themselves during your workout.
Benefits of protein after a workout
According to Whelan, your body is in a heightened state of nutrient absorption after exercise. This means that it’s especially receptive to any protein you consume, using it to immediately repair damaged muscle fibers.
If your protein shake also comes with a serving of sugar and carbs, your body can use this to replenish your diminished glycogen (energy) stores.
It’s not clear how long this heightened state lasts for, but you probably have a few hours before your body returns to normal.
The other benefit of eating your protein after you exercise is that it’s easier on your digestion. Who likes doing burpees on a full stomach?
So should you eat protein before or after a workout?
Studies suggest that there’s minimal difference between consuming protein before or after a workout when it comes to muscle gains. If you want to take advantage of all of the above benefits, you could try eating protein before and after you work out.
But unless you’re a competing athlete, it’s important not to get caught up in the weeds here. If you are trying to build or maintain muscle, the main thing is just getting enough protein regardless of when you consume it.
Looking to up your protein levels without drastically increasing your carb intake? Have a read through our guide to the best protein powders for weight loss
Chelsea Rae Bourgeois, RDN, LD – December 11, 2023
Cathy Scola / Getty Images
Medically reviewed by Simone Harounian, MS
Kiwi, once called the Chinese gooseberry, is a small fruit with significant nutritional benefits. Native to the hillsides of Southwest China, kiwi is now a popular fruit grown in many areas of the world. It earned its name from New Zealand fruit exporters, who named it after the flightless kiwi bird based on similarities in appearance.
There are several kiwi species, but the two most commonly consumed are known under the scientific names Actinidia deliciosa and Actinidiachinensis. The Actinidia deliciosa species is the typical green kiwi often seen in stores. However, no matter the type, kiwis offer many evidence-based health benefits. They are rich in vitamin C and can support digestive, heart, and eye health, among other health benefits.
Supports Digestive Health
Kiwis contain soluble and insoluble fiber, supporting health on many levels, starting in the digestive system. Soluble fiber supports a healthy gut microbiome, while insoluble fiber helps maintain regular bowel movements. Research has shown that the fiber found in kiwis can influence stool consistency and transit time through its water-retaining capabilities, more than fiber in other fruits.
These digestive benefits can help those experiencing constipation find relief by adding bulk to stool and decreasing the time it spends in the digestive tract. Furthermore, a healthy gut microbiome can support many health goals. Research continues to point to its profound implications in health concerns, such as diabetes, irritable bowel syndrome (IBS), cardiovascular disease, and depression.
Excellent Source of Vitamin C
Kiwi is an excellent source of vitamin C, a powerful antioxidant essential to a healthy immune system. Vitamin C helps protect the body from oxidative damage caused by free radicals, which are molecules or fragments of molecules with at least one set of unpaired electrons. The oxidative stress triggered by free radicals damages healthy cells and is thought to play a role in a variety of diseases. Just one kiwi provides 64 milligrams (mg) of vitamin C, which is 71% of the recommended intake for men and 85% for women.
Research has shown that eating two kiwis daily for as little as four weeks can improve immune cell function in those with low serum vitamin C. These immune cells, called neutrophils, are white blood cells that help protect the body against infection.
May Benefit Heart Health
A diet rich in fruits and vegetables can help support heart health through several mechanisms, and the kiwi can be a contributing benefactor. For example, a study that examined kiwi intake and blood pressure found that participants who ate three kiwis daily experienced lower blood pressure than those who ate other fruits. Besides regular exercise, adding kiwi to a well-balanced diet can help maintain healthy blood pressure levels.
Kiwi may also positively affect cholesterol. Research has shown a link between daily kiwi consumption and reduced total cholesterol and triglycerides. The study even connected kiwis with improved HDL cholesterol, the healthy cholesterol.
Supports Weight Management
Kiwis can be a nutritious addition to a well-balanced diet, especially for those aiming to lose weight. They’re deliciously sweet but low in calories, meaning they can satisfy cravings without adding excessive energy intake.
Kiwis also contain dietary fiber, which adds bulk to the diet without skewing calorie intake. Plus, fiber contributes to feelings of fullness, which can help prevent overeating. For reference, one kiwi provides around 42 calories and 2 g of fiber.
Still, it’s important to remember that sustainable weight management relies on a well-balanced diet of fruits, vegetables, lean proteins, whole grains, and healthy fats. Kiwis should be consumed mindfully with individualized nutrition needs in mind.
May Improve Eye Health
Interestingly, kiwis may also benefit eye health. Their impressive nutrient profile can help maintain optimal vision and reduce the risk of age-related eye concerns, such as macular degeneration and cataracts. The lutein and zeaxanthin carotenoids found in kiwis can help reduce oxidation in the eye, which can ultimately lead to cataracts. Compared to other sources of carotenoids, kiwis offered a high bioavailability.
The vitamin C found in kiwis also plays a role in eye health and eye structure. As an antioxidant, it may help reduce inflammation and the resulting risk of common eye problems like macular degeneration. However, further research is needed better to understand the relationship between vitamin C and eye health.
While there is a need for a deeper understanding of kiwi and its role in the eyes, regular kiwi consumption may benefit those who want to be proactive with their eye health.
Low-Glycemic Index
Carbohydrates are essential to a healthy diet, but not all carbs are created equal. Some provide more nutritional value, while others cause significant blood sugar spikes. The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar levels. Foods are ranked on a scale from 0 to 100 based on how quickly they raise your blood glucose. The faster their effects, the higher their rank.
Kiwis have a high water content and are considered a low-glycemic index food. The green kiwi varieties have a glycemic index of around 39, and the golden types around 48. Because of its limited effects on blood sugar levels compared to other fruits, the kiwi may be a good choice for those with diabetes.
Nutrition of Kiwi
One kiwi with a 2-inch diameter, or approximately 69 g of the flesh of a raw green kiwi, provides:
Calories: 42.1
Fat: 0.36 g
Sodium: 2.07 milligrams (mg)
Carbohydrates: 10.1 g
Fiber: 2.07 g
Added sugars: 0 g
Protein: 0.79 g
Vitamin C: 64 mg
Vitamin K: 27.8 micrograms (mcg)
Copper: 0.09 mg
The kiwi is a powerhouse fruit, rich in many essential vitamins and minerals. One kiwi provides 10 g of carbs, supplying a boost of energy without causing a rollercoaster of blood sugar levels.
Kiwis are also rich in vitamin C, a potent nutrient for the immune system, and vitamin K, essential for blood clotting and bone health. Lastly, kiwis contain approximately 10% of the recommended daily intake of copper. The body uses copper to carry out many vital functions, including making energy, blood vessels, and connective tissue.
Risks of Kiwi
Kiwis are considered generally safe for the average healthy individual. However, they pose a significant risk for those who have a kiwifruit allergy. Kiwis contain many allergens, including actinidin, a major allergen.
The kiwi is a nutritious fruit that offers many health benefits in addition to its delicious flavor. Consider these tips for consuming kiwi:
To quickly peel a kiwi, cut it in half and scoop the flesh out with a spoon.
The peel can be eaten for an additional boost of fiber.
Once ripe, a kiwi should be refrigerated until eaten.
Kiwi can be found with green or golden flesh.
Combine kiwi chunks with mango, peppers, and cilantro to make a zesty salsa.
Layer kiwi slices with Greek yogurt and low-fat granola to make a nutrient-dense breakfast parfait.
Add kiwi slices to various smoothie recipes to add vitamin C and copper to a nutritious snack.
A Quick Review
Kiwi is a powerhouse fruit, rich in flavor and nutrients. Despite its small size, it provides a significant amount of the recommended daily intake of many vitamins and minerals. Kiwis are rich in vitamin C, copper, and vitamin K and contain smaller portions of many other important nutrients. Their impressive nutrition profile supports many avenues of health, including digestion, weight management, and blood sugar control. They also support heart and eye health and a healthy immune system.
Kiwis are generally considered safe, except for those with a known allergy to the fruit or any of its components. A registered dietitian nutritionist can help you incorporate kiwi and other nutritious fruits into a well-balanced diet to help meet your health and wellness goals.
