Nitric Oxide, Part 2 – InVite Health Podcast, Episode 550
Nitric Oxide is so incredibly important that is why there is two parts. Part two will be discussing ways to enhance our nitric oxide through diet and supplements.
Tag: vitamin C
How Resveratrol Supports Healthy Lungs – InVite Health Podcast, Episode 540
Your lungs are at risk of damage on a daily basis due to pollution, aging and more. The good news is that the nutrient resveratrol can help them stay healthy.
Maintaining and Building Muscle – InVite Health Podcast, Episode 539
muscle
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Please see below for a complete transcript of this episode.
Maintaining and Building Muscle – InViteⓇ Health Podcast, Episode 539
Hosted by Melissa Bistricer, RDN
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
*Intro music*
Melissa Bistricer, RDN: [00:00:39] Welcome back to another podcast at InViteⓇ Health. Ever feel like you’re working out but not getting the proper nutrition? Well, today is your lucky day. We will be discussing muscle health through maintaining or building, getting the proper nutrition you may need. My name is Melissa Bistricer and I am a registered dietitian. I am so excited to bring to you the nutritional aspect of nutrients here at InViteⓇ Health. Nutrition food for thought: Proper nutrition is the key to unlock your body’s potential. InViteⓇ Health promotes an integrative approach in providing vitamins into your daily life to increase your quality of life. In conjunction with nutrients, it is also important to learn and include other lifestyle modifications like nutrition, exercise and sleep. These practices with the use of vitamins will provide an optimal benefit in your daily life.† [00:01:29]
[00:01:30] Now let’s get into the topic of nutrition for muscle building and maintaining. This is an extremely complex topic with many different areas to go into. But let’s just stick to the basics. Diet and some basic supplements may help to maintain and build muscles. In muscle maintaining and building, the key nutrient is protein. Protein is extremely important, but what is protein? Protein contains essential amino acids and non-essential amino acids. Amino acids are building blocks of our proteins in the body. Essential amino acids are those that our body cannot produce on its own. It must be eaten or supplemented. A complete protein is that it would have all the essential amino acids in the body that needs to repair and grow. This is why protein is extremely important post-workout to restore muscle building and maintenance. Protein should be consumed on a daily basis. This is because the body is not able to store protein. Therefore, if you eat an excessive amount of protein, it is converted for energy or stored as fat. The general rule of thumb is for healthy individuals to consume about 0.8 to 1 gram of protein per kilogram. To maintain a lean muscle mass, it is important to consume 1.2 grams of protein per kilogram of body weight each day from foods. Protein food that is considered beneficial is lean cuts of meats, eggs, fish, whole grains, beans and lentils. So to gain muscle while losing fat, an individual can consume up to 2 to 2.4 grams of protein per kilogram of body weight. It is important to discuss with medical providers to see what the appropriate amount of protein is for your body.† [00:03:13]
INTRO TO AMINO ACIDS – INVITE HEALTH PODCAST, EPISODE 346. Listen Now>>
[00:03:13] According to the Academy of Nutrition and Dietetics, men and women should participate in muscle strengthening activities to help all muscle groups at least two times a week. To support muscle building and strengthening, you need good nutrition. Foods that provide protein, carbs and fats play an important role throughout the body. In order to build and maintain muscle, we need to make sure that we’re getting approximately 10 to 35% of total calories coming from protein for adults. This is to make sure we are working out to build muscles with physical activity. Therefore, you need to be closer to the 35% range of total calories of protein to ensure proper muscle maintenance or growth.† [00:03:54]
[00:03:55] Now let’s look into specific supplements for muscle health that are essential for the body to function. These vitamins plays a significant role in muscle growth and muscle recovery. Vitamin D is essential for muscles to function. A study was completed that Vitamin D deficiency leads to proximal weakness and can reduce muscle mass. This can get individuals at risk of falling, and Vitamin D can be beneficial for customers suffering from muscle pain or weakness. Vitamin A is important for muscle growth. The body requires Vitamin A for protein synthesis, and the process is essential in increasing muscle mass. Vitamin C is another important vitamin for muscle health. It is an antioxidant and helps to protect muscles from any damage done by oxidative stress. Vitamin C has a role in collagen, which is necessary to help provide strength and structure to the body. And lastly, Vitamin E is crucial for building strong muscles. This plays an important role in repairing the plasma membrane of the cells. The plasma membrane of the cells is treated more frequently due to Vitamin E being essential for muscle cells. If the membrane is not repaired, it can cause cell death, leading to muscle wasting disease. It is very important to have serum levels tested to assess the dosages, especially for Vitamin D, as that determines if you need more or less based on your lab results.† [00:05:24]
[00:05:25] Branched chain amino acids are important in a speedy recovery and to build muscles. The formula at InViteⓇ Health is created by Dr. Pressman called Amino Acid Growth Factors, which is beneficial in supporting the formulation of growth factors for muscle accreditation, which continues the break down and synthesis of proteins in the body with recycling of amino acids. This formula is extremely unique in helping build up and strengthening the immune system, the digestive track lining and circulatory health. The amino acids in this formula that are beneficial for muscle health are l-glutamine, l-lysine, l-arginine and glycine. Let’s talk a little bit about each one. L-glutamine helps overall muscles to recover after physical activity and helps to reduce muscle soreness through repairing glycogen depletion. Maintaining a high nitrogen balance is important in preventing muscle breakdown and retaining more muscle. When glutamine is consumed, it helps muscle protein synthesis, specifically after exercising. If there is a microtear, this can help the muscle fiber and tissue. Glutamine intake helps with protein synthesis to build muscle and prevent muscle wastage or damage. L-glutamine is not only beneficial for muscle health, but can also boost the immune cell activity in the gut, help prevent infection or inflammation and energy production. L-lysine works in conjunction with arginine. If you have a healthy amount of arginine, lysine will increase plasma levels of human growth hormones. This can result in athletes building muscle and improving performance. Also, lysine reduces the rate of catabolism. Catabolism is the breakdown of complex molecules in living organisms that form similar ones. Together, they release energy. A low level of lysine has been previously linked to slow slowdown of protein synthesis. Protein synthesis is important in helping the body rebuild muscle after a workout. Exercising your muscles causes them to break down muscle protein. Lysine can help to rebuild muscle tissue and help in recovery process after a workout. L-lysine is also beneficial to help our immune systems, overall well-being, energy production and bone health.† [00:07:33]
[00:07:33] L-arginine is an amino acid precursor to nitric oxide. The purpose of l-arginine is to increase vasodilation, therefore elevating blood flow to exercising muscle and enhancing the metabolic responses to exercise the precursor for the vasodilator nitric oxide, since l-arginine promotes endurance and muscle conditioning. When nitric oxide is released, it can widen the blood vessels by relaxing the muscles of their walls. The body uses the protein l-arginine to help build muscle and rebuild tissues. According to a study published by the Journal of Applied Psychology, healthy volunteers who drank six grams of l-arginine were able to exercise longer and use oxygen better than those in the placebo group. L-arginine can also increase strength through the building of muscle mass for bodybuilding. Glycine, amongst other non-essential amino acids, helps bone health through the production of insulin and insulin-like growth factor 1, along with the synthesis of collagen, which helps to support bone tissue and muscle health throughout the body. Glycine can prevent muscles from breaking down by boosting the levels of creatine in the body. Creatine is a compound found in the muscle cells and made by glycine. Boosting creatine in the muscles helps to support instant bursts of activity, such as weight lifting and sprinting. Glycine also contributes to inhibition of muscular deterioration, which boosts muscle recovery. Glycine also helps to provide cells with energy, ramping up production of ATP for working muscle tissues, boosting endurance, strength and performance.† [00:09:12]
CREATINE: A POWERFUL AMINO ACID FOR BRAIN & BRAWN – INVITE HEALTH PODCAST, EPISODE 157. Listen Now>>
[00:09:13] Whey protein has essential amino acids, protein that is provided as building blocks needed for overall health. The protein powder has a blend of essential proteins that are derived from whey, a liquid substance that is naturally a byproduct of cheese products. Whey protein isolate is an improved form of essential amino acids needed in the body having the fat, casein and lactase removed. Whey protein is hydrolyzed, which is predigested, which is optimal absorption, this way the body can quickly get the health benefits. Whey protein can help to support lean body mass and help to restore muscle protein and that can repair consistently due to daily wear and tear from vigorous workouts. The whey protein powder helps improve satiety levels or filling fullness when taken after a meal, so getting exposure can come in many different ways.† [00:10:03]
[00:10:03] My advice for muscle maintenance or building is having a balanced diet. Though it is important to consume enough protein in a diet, but also taking supplements to supplement the diet when lacking can be adding a healthy vitamin to get essential micronutrients in the body and to start taking the Dr. Pressman Amino Acid Growth Factors. And don’t forget the Whey Protein Powder, too. This can benefit your overall health and targets to benefit the multitude of pathways in the body. You can go check out the products sold here at invitehealth.com. And if you have any further questions, you can always chat with myself as a nutritionist or any of our other healthcare providers to assist you here at invitehealth.com. Or you can email me personally at [email protected]. Again, that’s [email protected]. I am Melissa Bistricer, RDN, ready to share the knowledge to help you modify your lifestyle to live a happier, more successful life. I am looking forward to continuing to provide you with educational podcast and blog posts. Again, nutrition food for thought: Proper nutrition is the key to unlock your body’s potential. Have a great day and tune in for the next podcast coming your way soon.† [00:10:03]
*Exit music*
Your Eye Doctor Needs To Know This Supplement – InVite Health Podcast, Episode 529
If you spend your days staring at phone, TV or computer screens, you need to know about what supplements can benefit your eye health, and your eye doctor should, too.
TMJ vs Teeth Grinding – InVite Health Podcast, Episode 528
Are you grinding your teeth or do you have TMJ? Many people confuse these two issues. Find out how they are different and what you can do to help from Amanda Williams, MD, MPH.
Birth Control Pills and Vitamin Deficiencies – InVite Health Podcast, Episode 514
birth control
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Please see below for a complete transcript of this episode.
Birth Control Pills and Vitamin Deficiencies – InViteⓇ Health Podcast, Episode 514
Hosted by Amanda Williams, MPH
*Intro music*
InViteⓇ Health Podcast Intro: Welcome to the InViteⓇ Health Podcast, where our degreed healthcare professionals are excited to offer you the most important health and wellness information you need to make informed choices about your health. You can learn more about the products discussed in each of these episodes and all that InViteⓇ Health has to offer at www.invitehealth.com/podcast. First time customers can use promo code PODCAST at checkout for an additional 15% off your first purchase. Let’s get started!
*Intro music*
Amanda Williams, MPH:
[00:00:40] Did you know that approximately 25% of women in this country between the ages of 15 years old and 44 years old use oral contraceptives, also known as birth control pills? The reason I want to bring this up is because there is a strong correlation between nutrient depletions and the use of birth control, and this can affect women’s health in a variety of different ways. So it’s important to know what nutrients for sure that you should be taking, and to also just be aware of the fact that you may be exhibiting certain symptoms that are directly correlated to the use of your oral contraceptive, but because of the fact that it’s depleting these key and essential nutrients. So I’m Amanda Williams, MD, MPH and let’s get right to it.† [00:01:27]
[00:01:27] We know that birth control pills are still one of the most commonly used forms of contraceptive in this country, and we can see how the use of these synthetic hormones can definitely disrupt different systems outside of our sex hormones. Because remember, when we’re thinking about the endocrine system, we’re understanding that many different hormonal pathways are kind of interrelated. And when you start to break down… And this goes all the way back to the 1980s in the Journal of Reproductive Medicine. And this is quite interesting because they talked about this since the 1980s, but if you were to talk to most women who have been put on oral contraceptives, whatever birth control it is the likelihood that their physician who prescribed them that, so whether it’s their primary doctor or it is their OB-GYN, the likelihood that they have also been told that you need to be taking said nutrients in conjunction with this is very low. But yet we can go back to the study out of the Journal of Reproductive Medicine in 1980, and we can see how it is that they’ve been able to link that close to 80% of women who are on birth control pills for upwards of six months are at a much greater likelihood for experiencing all of these decreases in key and essential vitamins, including things such as Vitamin B12, Vitamin C, your other B-vitamins, including folate, for example. These are important because we understand the significant role that these B-vitamins and our antioxidant vitamins are actually playing when it comes to so many functions in the body when it comes to our immune system, for example. So seeing this in what was really quite interesting about the study in the 1980s is that the fact that they could see the linkage to a deficiency in Vitamin B6, the fact that they could see a linkage to a deficiency in Vitamin B12. These were in and of themselves quite interesting.† [00:03:30]
[00:03:30] But what was really profound was that they could see that there was this abnormal ability to actually process tryptophan. So the metabolism of the amino acid tryptophan was implicated in so many of these women who were utilizing birth control pills. Now why does that matter? Think about the pathway of tryptophan. We know tryptophan is the amino acid, and then that’s in charge of helping to make serotonin and then melatonin. So what do we know about serotonin? Not only is that for our mood, our happy neurotransmitter, but we also have to recognize how it is that serotonin plays a role when it comes to appetite and in the setting of low serotonin, we have a greater likelihood of having cravings. So, many times you’ll talk to women who are on birth control and they’ll say, “Oh, I gained weight,” and they link it solely to the water gain that potentially the, the estrogen and progesterone creates this imbalance in the system. We certainly know that to be the case, but also this increase in appetite, and you have to then go back and say, “Oh, wait, this is because tryptophan is implicated in this whole problem here.” And then we look at how the B-vitamins are certainly playing a role in this as well.† [00:04:49]
[00:04:50] So then we look at a study that came out of the European Review of Medical Pharmacology, where they talked about how the use of oral contraceptives is at such a high rate and the influence of these oral contraceptives and nutrient requirements is really an area that needs to be addressed and because it has significant clinical relevance to this. This was in 2013. They looked at the main concern nutrients that can get depleted, including, as I mentioned, folic acid, looking at riboflavin, Vitamin B6, B12, Vitamin C, Vitamin E. There’s also the underlying potential that certain minerals, including things like selenium and zinc, can also take a hit because of the use of those birth control pills. So this is very, very problematic.† [00:05:43]
[00:05:44] Now, certainly when it comes to what women should be doing and we say, “OK, if we know that pretty much all of our B-vitamins are going to take a hit, we know that key minerals, including magnesium, zinc, selenium can also take a hit. Vitamin C, Vitamin E. What should women be doing?” Well, first and foremost, if you are prescribed a birth control pill, your physician should be telling you at minimum that you need to be taking a daily multivitamin. Now I take it a step further and I say we know that 80% of women are going to experience this, and we know that that tryptophan component is also playing a very important and problematic role into this. So what I would advise is that you are taking not only a comprehensive daily multivitamin, multimineral formulation such as the Core Multivitamin, but that you also look at taking additional B-vitamins. And I always turn to the Methyl-B because if we can take the biologically active form of those key B-vitamins, we’re taking the methylfolate, we’re taking that methylcobalamin for the B12, we can really help to support within the body the true function of those vitamins. We’re not worrying about any of those water-soluble vitamins somehow washing out if we take the biologically active form. So taking the Methyl-B in conjunction with your daily multivitamin, multimineral.† [00:07:05]
[00:07:05] But then it would also be advantageous, if you are starting to see any issue when it comes to increased cravings, if it comes to disruption in sleep would be to add in 5-HTP, so that is 5- hydroxytryptophan. That’s the rate-limiting step between the conversion of tryptophan to serotonin. So I would advise looking at taking perhaps 50 or 100mg of 5-HTP in the evening to really help to support that serotonergic pathway. And this is always very important because we can look statistically and we understand that just in this country alone, 25% of women between the ages of 15 and 44 are using oral contraceptives and knowing that 80% of women who are on a birth control pill for over the course of six months are going to start to experience significant nutrient depletion and think about even for your skin, for example. If your Vitamin E and your Vitamin C levels are starting to plummet, this will have an impact on the health of your skin. So this is an area that many women need to just be cognizant of, because certainly, whatever your choice of birth control is your choice. But you also have to be aware of the fact that your doctor is likely not to tell you because they may not actually be aware of it themselves that there is a significant likelihood for these severe nutrient deletions to occur. So the more that you know, the better off that you are. So if you’re on birth control, make sure that you stock up on your Core Multivitamin, so the comprehensive blend. Taking, in addition to that, the Methyl-B formulation and consider the 5-HTP if you are experiencing issues, whether that be with cravings or whether that be with sleep.† [00:08:46]
5-HTP: THE HAPPINESS MOLECULE FOR WEIGHT CONTROL – INVITE HEALTH PODCAST, EPISODE 91. Listen Now>>
[00:08:47] So I want to thank you so much for tuning in to the InViteⓇ Health Podcast. Remember, you can find all of our episodes for free wherever you listen to podcasts or by visiting invitehealth.com/podcast. Now do make sure that you subscribe and you leave us a review. You can follow us on Facebook, Twitter and Instagram @invitehealth and we will see you next time for another episode of the InViteⓇ Health Podcast.† [00:08:47]
*Exit music*
