Electro Cut Your Body Fat Study Shows 5 6 cm and 4 9 Reduction in Waist Body Fat in Young Women in 6 Weeks

No sweat, just some wires? Study shows: It does not take much effort to lose belly fat.

Liposuction is an invasive procedure that is not without risk. Against that background its no wonder that people are marketing alternative methods like high-frequency current therapy as allegedly safe go-to methods to rid yourself of unwanted body fat. The question is: Do these currents actually help you to lose body fat? That is: Can electrocuting your belly "electro-cut" significant amounts of body fat? Practitioners who use this technology will say "yes". From a scientific standpoint, though, the question is difficult to answer, because the use of high-frequency current therapy has been given little attention in the scientific community.

As Kim et al. point out in a recent paper in the J. Phys. Ther. Sci., some previous studies have failed to provide evidence for the effectiveness of high-frequency current therapy in women with obesity, whereas more recent studies have indicated that a high-frequency current therapy decreases female abdominal obesity (Kang. 2005; Han. 2010). Accordingly, their latest study aimed to determine whether high-frequency current therapy can be effectively used to reduce female abdominal obesity.

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To this ends, the researchers recruited twenty-two female volunteers who were randomly allocated to either the experimental group (EG) (n = 12; age, 21.17 ± 0.72 years; weight, 63.17 ± 7.91 kg; height, 159.63 ± 4.56 cm) or the control group (CG) (n = 10; age, 21.10 ± 0.74 years; weight, 68.79 ± 11.73 kg; height, 161.69 ± 5.25 cm). Inclusion criteria were as follows:

• a body mass index (BMI) of ≥23 kg/m2 and a waist-hip circumference ratio of  ≥ 0.8013
• no past or present neurological, musculoskeletal, or cardiopulmonary disorders that would have affected health condition;
• no smoking and drinking habits; and
• no psychological problems.

Futhermore, pregnant women were excluded as well. The subjects of both groups were asked to keep a regular dietary habit during the experimental process. A nutritionist drew up a diet plan of 2,000 to 2,500 kcal/day across 3 meals (8 a.m., 1 p.m., and 6 p.m.) for the 6-week intervention. In addition, subjects were asked to avoid extra activities and exercises beyond daily routine activities.

Figure 1. Changes in BMI, waist circumference, subcutaneous body fat and total body fat (%) after 18 sessions of high-frequency current therapy in Korean women (Kim. 2015).

Only the subjects in the EG group were subjected to high-frequency current therapy, with a frequency of 0.5 Mhz. The treatments were performed exclusively on the abdominal region while subjects were supine using specific equipment (CWM-9200; Chungwoo Medical, Seoul, South Korea) for 60 minutes, 3 times per week, for 6 weeks (a total of 18 sessions).

"High-frequency current therapy was performed in 2 phases: 2 sets of 15-minute applications of capacitive electric transfer (CET) and resistive electric transfer (RET) with the pulsed current option (current conduction time, 0.7 seconds; rest interval, 0.3 seconds) for the fist 3 weeks, followed by a 30-minute application of the CET and RET modes with continuous current conduction in the final 3 weeks. The intensity was individualized within a range of 6–7 mA to comfortably adjust the heating sensation during the intervention. An insulated electrode and a stainless steel electrode (8 cm in diameter) were used for the CET and RET modes, respectively. Conductive gel (Body Rubbing Cream; SA’COS, Incheon, South Korea) was used to facilitate skin moisture and current conduction, and high frequency current therapy was delivered by making circular motions of the electrode over the abdominal region at a moving speed of 5 cm/s, avoiding focused pressure on therapeutic areas" (Kim. 2015)

The comparison of the pre- vs. post-data showed here significant main effects of time with respect to waist circumference, abdominal obesity, subcutaneous fat mass, and body fat percentage, which differed significantly between the groups (see Figure 1), "suggesting the effects of high-frequency current therapy in decreasing obesity" (Kim. 2015).

Bottom line: I must say that I am impressed. I havent been there to control whether the scientists cheated, but considering the fact that the control group received the same controlled diet as the women in the experimental group, the loss of body fat and the reduction in waist circumference that was achieved within only 6 weeks in young women is impressive.

High frequency currents are also been used for cellulite treatment, but there are other options, as well | learn more

In the end, the mechanism of action is simple and is believed to rely mostly on the heat induced dilatation of subcutaneous vessels and the subsequent facilitation of the lipolytic process (Song. 2006). Which would also explain why the effect was highly localized and there were no significant inter-group difference with respect to the BMI of the women in the study at hand. A study that is yet limited by the low number of participants, a lack of safety data (no blood analyses, for example), the absence of measurements of the reductions in visceral fat and the lack of a rigid dietary and activity control as it would be possible in a metabolic chamber | Comment on Facebook!

References:

• Han, J. S., Y. O. Park, and C. K. Zhoh. "The effect of high frequency treatment and meridian massage on the abdominal fat pattern of obesity women." J Korean Soc Esthet Cosmeceutics 6.1 (2010): 1-8.
• Kang SO, Won YK. "The effect of high-frequency therapy on women’s obesity." Kor J Aesthet Cosmetol 3 (2005): 121–131.
• Kim, Jin-seop, and Duck-won Oh. "Effects of high-frequency current therapy on abdominal obesity in young women: a randomized controlled trial." Journal of Physical Therapy Science 27.1 (2015): 31-33.
• Song MY, Kim HJ, Lee MJ. "The review on the evidence: effects of nonsurgical localized fat treatments." J Korean Med Obes Res 6 (2006): 1–10.

Lack of Cortisol characteristic for young obesity patients Plus Self Esteem Changes During Puberty Would Actually Increase Diurnal Cortisol Production

Cortisol is not your enemy. In fact, cortisol is one of the few hormones you really need to survive.

Cortisol is a problem. However, just as it is the case with insulin, its not the fact that your body produces it thats problematic. Its the fact that it tends to so in copious amounts and chronically, simply at the wrong time or - believe it or not - not at all / enough. All that, i.e. changes / problems with the natural rhythm, the up and down, the spikes and troughs that get lost, when you are chronically stressed and/or inflamed - thats the actual problem and not the fact that your body produces a hormone without which you cant survive.

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Against that background, it may go against everything the supplement industry is trying to tell you, but still cannot be really surprising to hear that E. Allansson Kjölhede and colleagues from the Linköping and Ume a Universities present in their latest paper in Acta Pædiatrica results that show that obese children have low, not high cortisol levels (Kjölhede. 2014).

Using three salivary samples from 342 children aged 6–12 years the scientists had tried to reconcile previous, inconsistent findings and found that the

"average cortisol levels in early morning, late morning and evening were significantly lower in overweight and obese children than in their normal weight counterparts."

Whats particularly interesting is that the early morning spike, we have identified as critical component of a healthy biorhythm, previously (see "All About Cortisol"), was reduced by -33% (see Figure 1):

Figure 1: Morning (8:30 am), late morning (10:30 am) and evening (9:00pm or pre-bed, if earlier) salivary cortisol in 342 normal-weight, overweight and obese children (Kjölhede. 2014).

As Kjölheide et al. point out, these results should be followed up by more comprehensive studies that would allow us to better classify and understand the "relationship between stress and obesity in
children" - and I would like to add: Which of these comes first - being obese or having low morning cortisol and thus not being able to benefit from the "wake-up and get going" effects of cortisol.

This is not a statistical outlier: The results of the study at hand are not a statistically irrelevant outlier or something that would be observed in children, only. In 2013 Champaneri et al. a corresponding correlation between high early morning cortisol levels and lower body fatness and waist circumference, when they analyzed data from the 1,002 subjects of the Multiethnic Study of Atherosclerosis (Champaneri. 2013)

Thats also interesting, because previous studies by Toledo-Corral et al. have shown that a dampened cortisol awakening response is not just associated with obesity, it is also a predictive factor of higher carotid artery intima-media thickness (CIMT) in overweight African American and Latino youth (Toledo-Corral. 2013), which in turn is a risk factor for myocardial infarction and stroke.

And Ursache et al. (just because its funny: "Ursache" means "cause" in German ;-) report that  dolescents with insulin resistance exhibited

• a blunted cortisol awakening response (CAR),
• smaller hippocampal volumes, and 
• greater frontal lobe atrophy 

compared to controls. Closer scrutiny of the data also revealed that "a smaller CAR was associated with higher BMI which was in turn associated with fasting insulin levels" (Ursache. 2012).

Despite the fact that it is virtually impossible to tell what exactly the "ursache" for the irrefutable correlation between low morning cortisol levels and high body fatness, artery intima-media thickness, myocardial infarction and stroke is, the cumulative evidence clearly speaks against the use of cortisol-reducing drugs and supplements - at least if their effects are not extremely short-lived and will thus not mess with the natural up-and-down thats lost not just in obese, but also in chronically fatigued patients.

Bottom line: In view of the data presented above, people with low morning cortisol levels would thus be better advised to start their day with some "delicious" licorice - or better a capped extract - to benefit from its cortisol boosting effects, instead of "cortisol blockers".

Figure 2: Comparison of reduction in % body fat in response w/ licorice (blue, Tominaga. 2009) and no dietary restriction vs. 7-keto + dietary restriction (red, Zenk. 2002 - sponsored study).

Bullshit? Well, what about the side-effect free (no change in Hb1AC, improved not worsened blood pressure and pulse rate and in range serum electrolytes) reversal of fat gain Tominaga et al. observed in obese subjects who consumed a polyphenol-laden licorice extract (main ingredient glabradin) at dosages of 300mg and 1800mg per day for 12 weeks (Tominaga. 2006), then?

Or the significant decrease in body fat the same researchers observed in another study, three years later with 300, 600 and 800mg/day of a licorice flavonoid oil (see Figure 2)? Significantly more than in allegedly only 8 weeks on 7-keto, by the way; and that a despite the fact that the sponsored study on the DHEA-metabolize by Zheng et al. (2002) used a combined diet + supplementation protocol (see Figure 2).

Reference: 

• Champaneri, Shivam, et al. "Diurnal salivary cortisol is associated with body mass index and waist circumference: the Multiethnic Study of Atherosclerosis." Obesity 21.1 (2013): E56-E63.
• Toledo-Corral, Claudia M., et al. "Blunted nocturnal cortisol rise is associated with higher carotid artery intima-media thickness (CIMT) in overweight African American and Latino youth." Psychoneuroendocrinology 38.9 (2013): 1658-1667.
• Tominaga, Yuji, et al. "Licorice Flavonoid Oil Effects Body Weight Loss by Reduction of Body Fat Mass in Overweight." Journal of health science 52.6 (2006): 672-683.
• Tominaga, Yuji, et al. "Licorice flavonoid oil reduces total body fat and visceral fat in overweight subjects: A randomized, double-blind, placebo-controlled study." Obesity research & clinical practice 3.3 (2009): 169-178.
• Ursache, Alexandra, et al. "Preliminary evidence for obesity and elevations in fasting insulin mediating associations between cortisol awakening response and hippocampal volumes and frontal atrophy." Psychoneuroendocrinology 37.8 (2012): 1270-1276.
• Zenk, John L., et al. "The effect of 7-Keto Naturalean™ on weight loss: A randomized, double-blind, placebo-controlled trial." Current therapeutic research 63.4 (2002): 263-272.

The Acute 24h Effects of 3 Types of High Intensity Circuit Training on Testosterone Cortisol in Young Trained Men

Its obviously to have the 24h effects on testosterone and cortisol than only those measured after the workout , but can we make solid conclusions based on the additional data?

In spite of the fact that the acute testosterone and cortisol response to exercise appears to have little direct effects on the overall training outcome (Schoenfeld. 2013), acute increase in cortisol and reductions in testosterone, i.e. a decrease in the testosterone:cortisol ratio is a classic feature of overtraining and can very well blunt, if not reverse the beneficial effects of exercise on your health and body composition.

Against that background a recent experiment that was conducted by researchers from the University of Chieti-Pescara in Italy could be of great interest to everyone who is performing high intensity interval training on a regular basis. Why?

Well, in contrast to previous studies, Blasio et al. investigated both the acute and 24h effects of a high intensity interval resistance training regimen in trained young men.

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To characterize the effects on heart rate and hormonal responses the subjects, eight trained, healthy trained men (28.61 ±3.51 yrs), performed three different workouts which had the same exercises, the same load and number of repetitions for each exercise, but different exercise order, recovery and speed of execution.

• RANDOM workout: the assigned goal was to complete the assigned repetitions respecting only two duties. The first one was don’t stop until all of the repetitions were completed; the second was that there were no assigned order of execution of exercises and no assigned consecutive repetitions to complete.
  
  Participants were thus free to choose both the order of exercises and number of consecutive repetitions for each exercise (i.e. 2 repetitions of kettlebell swing, 10 repetitions of medicine ball slam, 20 repetitions of squat, 4 repetitions of spin with Bulgarian bag, etc.).
  
  No recovery period was assigned, except the time necessary to move from a station to another, and no speed of execution of exercises was assigned: participants were free to choose the preferred speed. 
• LADDER workout: respecting the following order of execution, kettlebell swing, medicine ball slam, spin with Bulgarian bag, squat, pull-up, burpee, participants had to complete the total repetitions according to a pyramidal scheme (e.g. 1st lap 10 repetitions at each exercise, 2nd lap 9 repetitions at each exercise) until the total number of repetitions of each exercise was executed.
  
  Each lap of the circuit was followed by 1 minute of recovery. No speed of execution of exercises was assigned: participants were free to choose the preferred speed. 
• AS SOON AS POSSIBLE (ASAP) workout : respecting the following order of execution, kettlebel swing, medicine ball slam, spin with Bulgarian bag, squat, pull-up, burpee, participants had to complete the total volume in six laps executed as soon as possible.
  
  During each lap participants had to complete the sixth part of total number of repetitions of each exercise without rest among exercises. Each lap of the circuit was followed by 1 minute of recovery.

Salivary samples were collected before and after each workout, at 11:00 p.m. and at 7:00 a.m. of the following day. Salive was also collected during a non-training day. Similarly, before and after the workout, plasma lactate was measured while a beat-to-beat heart rate recording was executed during each workout. Cortisol (C) and testosterone (T) were measured in salivary samples.

2h before the workouts the subjects who had to abstain from sexual intercourse, stimulants and alcohol from 2 days before to the experimental days and until 9:00 a.m. of the following day, consumed a standardized meal that was lower to 400 and consisted of 33 cl of water, 35 cl of orange juice and two 30 g energy bars (Power Sport Double Use, Enervit, Milan, Italy).

Lets look at the results

While the protocols elicited the same heart rate response (the major part of each workout was spent between 80 and 100% of maximal heart rate, confirming the high cardiovascular intensity of the workouts), they elicited different hormonal and lactate variations with the LADDER workout producing the lowest lactate increase and the RANDOM workout eliciting the highest lactate, cortisol and testosterone increases.

Figure 1: Relative changes in hormone and lactate concentration in response to the workouts (Di Blasio. 2014)

When C was considered in ratio with T no significant differences have been shown among workouts-induced variations. Results of the analysis of covariance, executed on significantly modified variables, confirmed that basal hormonal and lactate values did not influence their variations.

When they studied the effects of workouts on prolonged hormones production (i.e. until the morning following the morning, di Blasio et. al. found that observed that observed that

"C had both time (F=179.723; p < 0.001) and group × time effect (F=10.942; p < 0.001): while during non-training day there is a physiological decline of C production at 11:00 p.m., during training days its decline is not present but seems to have a continuous increase from 7:00 p.m. to 7:00 a.m." (Di Blasio. 2014)

For the testosterone production the authors found both time (F=443.340; p < 0.001) and group × time effect (F=3.254; p=0.008) even if the group × time effect seems determined by the samples collected at 7:00 p.m., so that the effects cannot be ascribed fully / exclusively to the workout.

Figure 2: 23h hormone profile after the RANDOM, LADDER, ASAP workouts on a control day (di Blasio. 2014)

What is most interesting, though, is the cortisol to testosterone ratio. It shows the greatest inter-group differences and could potentially be of great physiological relevance (Crowley. 1996). In that, the LADDER workout has the most negative effect, as it will totally blunt the natural decline of the C:T ratio at noon.

In case youre planning to incorporate circuit training into your schedule, make sure to have a huge chunk of beef after your workouts ;-) - "Post-Workout Steak "Supplementation" (135g of Lean Beef) Augments Improvements in Body Composition In Response to 8 Weeks of Circuit Resistance Training" | more

Bottom line: As usual, it is difficult to interpret the results in order to make concrete practical recommendations. The lactate and hormonal data does yet suggest that the "random" order, i.e. a training that involves a self-selected exercise order and rep speed, as well as little to no rest between exercises is the least, the ladder training, with its decreasing 10, 9, ... rep numbers and one minute rest between each lap of the curcuits is the most metabolically demanding workout.

Whether and to which extend this translates into an increased risk of overtraining, let alone increased muscle and strength gains, on the other hand, remains to be seen. In view of the overall effect on lactate levels and the C:T ratio, though, the study does suggest that you better be careful with high intensity circuit / interval resistance training sessions and give your body adequate time to rest and recover | Comment on Facebook!

References:

• Crowley, Michael A., and Kathleen S. Matt. "Hormonal regulation of skeletal muscle hypertrophy in rats: the testosterone to cortisol ratio." European journal of applied physiology and occupational physiology 73.1-2 (1996): 66-72. 
• Schoenfeld, Brad J. "Postexercise hypertrophic adaptations: a reexamination of the hormone hypothesis and its applicability to resistance training program design." The Journal of Strength & Conditioning Research 27.6 (2013): 1720-1730.

Take A Fresh Look At Peas And Carrots Young English Peas Make All The Difference!

Fresh English peas and tender young carrots on quinoa.

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Its Time For English Peas
Fresh English peas are starting to appear in the markets here in Northern California. And if you planted your garden early enough, there may be some in your backyard. 

While shucking peas, I always ask myself if its worth the trouble or if I should bother my blog followers with such a time consuming task. But then I see that small but beautiful pile of bright green peas and I immediately have the answer.

Perfection inside a pea pod.

Peas and Carrots
I was looking for something to cook for dinner last night. All I had in the house was a pound of fresh English peas and some carrots. I thought to myself, hmmmm, peas and carrots. How simple, how cliché. But sometimes the simplest dishes can surprise and delight us. 

When you think of peas and carrots, a frozen box of vegetables comes to mind - not a pretty picture. But when you shuck a pound of fresh English peas and chop tender young carrots into pea-size pieces, it is a beautiful thing to behold!

Shucked English peas and small diced carrots.

So here is a very simple dish of fresh peas, chopped carrots and some seasoning and a squeeze of lemon that when put on a bed of fluffy cooked quinoa, will make a surprisingly tasty meal rich in protein and dietary fiber.

                       *                      *                       *

Fresh Peas and Carrots with Quinoa
Vegan, Gluten Free
[makes 6 servings]

1 cup dry quinoa
2 cups water
1 vegan bouillon cube*
1/2 cup boiling water
1 tablespoon extra virgin olive oil
1/2 cup small diced onions
1 pound fresh English peas (about 1 to 1 1/3 cups)
1 full cup small diced carrots
1 1/2 teaspoons dried parsley
Squeeze of fresh lemon
Salt and freshly ground black pepper to taste

* I use 1 serving (half a large cube) of Rapunzel Vegan Vegetable Bouillon with sea salt and herbs

Prepare the quinoa. Place the quinoa in a fine-mesh strainer and rinse in cold water for several minutes. Place in a small saucepan with 2 cups of water and bring to a boil on high heat. Reduce the heat to medium-low, cover, and cook until all of the water is fully absorbed, 18 to 20 minutes. Remove from the heat and set aside, covered.

Meanwhile, prepare the peas and carrots.
Make broth in a small cup by dissolving the bouillon cube in the boiling water. Set aside.

Heat olive oil in a medium saucepan that has a lid. Add onions and cook, stirring occasionally, until soft, about 5 minutes.

Stir in the peas, carrots, parsley and the broth. Bring to a boil. Lower  to a low boil, cover, and cook until tender, stirring occasionally, about 5 or 6 minutes.

Cook fresh peas, carrots, onions and seasoning
in a small amount of broth

When tender, squeeze a little fresh lemon juice over the peas and carrots. Season with salt if needed (remember, the bouillon cube already has some salt) and freshly ground black pepper.

Fluff up the quinoa. Serve the peas and carrots over the quinoa.

Per serving: 162 calories, 4.5 g total fat, 0.8 g saturated fat, 114 mg omega-3 and 1,126 mg omega-6, 0 mg cholesterol, 6 g protein, 25 g carbohydrates, 4 g dietary fiber and 187 mg sodium (from bouillon cube only, no added salt).