Thursday, July 31, 2008

Research Review--HMB, A New Review Published


Up now is a great review of the sports supplement HMB. I met Jacob briefly at ACSM and he hinted at some new data on HMB and it is released now.

You may remember HMB as being popular about 10 years ago (or maybe not). There were some great studies (not sure I agree with that) on it, but in reality it just never seemed to pan out. It did not help that the patent on it was held by Dr. Nissen--Hmmm. This is not inherently bad, but makes you want to dig a little deeper. See the patent HERE for yourself. Although HMB has sort of stood the test of time as it is still around and from a research stand point, we could learn some cool stuff.

Background
HMB, or "beta-hydroxy beta-methylbutyrate", is a second downstream metabolite of the amino acid Leucine and is produced naturally by the human body. HMB is produced from a metabolite of leucine, called ketoisocaproate (KIC), by the enzyme KIC-dioxygenase. If you have been around for a bit like myself, you will remember KIC as a supplement too. Personally, it did not do squat for me and tasted absolutely horrible and was stupid expensive. I worked at a supplement store while I was going to college the first 8 years and got it for dirt cheap when it did not sell it. It was back when they sold things in actual glass containers! I am feeling old now.

I will hold any future thought for now since the review is very comprehensive and all the others did their homework on it. Writing a review is a MUCH bigger pain in the butt than most realized, so kudos to them for all the outstanding work on it. It allows people like myself (and you) to sit back with a good cup of dark coffee and read the most recent work without spending hours and hours combing through 100+ papers.

Here is a link to the FULL study

Effects of beta-hydroxy-beta-methylbutyrate (HMB) on exercise performance and body composition across varying levels of age, sex, and training experience: A review.

Wilson GJ
, Wilson JM, Manninen AH.

Division of Nutritional Sciences, University of Illinois, Urbana, Illinois, USA. gwilson@abcbodybuilding.com.

ABSTRACT: The leucine metabolite beta-hydroxy-beta-methylbutyrate (HMB) has been extensively used as an ergogenic aid; particularly among bodybuilders and strength/power athletes, who use it to promote exercise performance and skeletal muscle hypertrophy. While numerous studies have supported the efficacy of HMB in exercise and clinical conditions, there have been a number of conflicting results. Therefore, the first purpose of this paper will be to provide an in depth and objective analysis of HMB research. Special care is taken to present critical details of each study in an attempt to both examine the effectiveness of HMB as well as explain possible reasons for conflicting results seen in the literature. Within this analysis, moderator variables such as age, training experience, various states of muscle catabolism, and optimal dosages of HMB are discussed. The validity of dependent measurements, clustering of data, and a conflict of interest bias will also be analyzed. A second purpose of this paper is to provide a comprehensive discussion on possible mechanisms, which HMB may operate through. Currently, the most readily discussed mechanism has been attributed to HMB as a precursor to the rate limiting enzyme to cholesterol synthesis HMG-coenzyme A reductase.

However, an increase in research has been directed towards possible proteolytic pathways HMB may operate through. Evidence from cachectic cancer studies suggests that HMB may inhibit the ubiquitin-proteasome proteolytic pathway responsible for the specific degradation of intracellular proteins. HMB may also directly stimulate protein synthesis, through an mTOR dependent mechanism. Finally, special care has been taken to provide future research implications.

Any comments, let me know.
Rock on
Mike N

Tuesday, July 29, 2008

Performance Research for June: Protein Synthesis--How to Use Research to Get Hyooooge


So I am a few months behind on research updates, but have no fear as more good stuff is coming. For June some great studies on pre and post protein and carbohydrate beverages, NSAIDs (like Advil) and their effects on muscle growth, and some molecular mechanisms in action.

Be sure to check out my previous post HERE on protein synthesis (adding muscle) and what you can do to maximize it based on bleeding edge research.

If all this crazy research makes your head spin back like a Pez dispenser and just want to get the plan and get started today, check out Jimmy Smith's Physique Formula.

Let's get to it

Differential effects of resistance and endurance exercise in the fed state on signaling molecule phosphorylation and protein synthesis in human muscle.

Wilkinson SB, Phillips SM, Atherton PJ, Patel R, Yarasheski KE, Tarnopolsky MA, Rennie MJ. McMaster University.

Resistance (RE) and endurance (EE) exercise stimulate mixed skeletal muscle protein synthesis. The phenotypes induced by RE (myofibrillar protein accretion) and EE (mitochondrial expansion) training must result from differential stimulation of myofibrillar and mitochondrial protein synthesis. We measured the synthetic rates of myofibrillar and mitochondrial proteins and the activation of signaling proteins (Akt-mTOR-p70S6K) at rest and after an acute bout of RE or EE in the untrained state and after 10 wk of RE or EE training in young healthy men. While untrained, RE stimulated both myofibrillar and mitochondrial protein synthesis, 67% and 69% (P<0.02), p=" 0.05)." style="font-weight: bold;">

Conclusion: Chronic resistance exercise (wt training) or endurance exercise training modifies the protein synthetic response of functional protein fractions, with a shift toward exercise phenotype-specific responses, without an obvious explanatory change in the phosphorylation of regulatory signaling pathway proteins.

My notes: sounds like the SAID principle in action! The body is adapting specifically to the stimulus (exercise)

Essential amino acid and carbohydrate ingestion prior to resistance exercise does not enhance post-exercise muscle protein synthesis.

Fujita S, Dreyer HC, Drummond MJ, Glynn EL, Volpi E, Rasmussen BB.University of Tokyo. Ingestion of an essential amino acid-carbohydrate (EAA+CHO) solution following resistance exercise enhances muscle protein synthesis during post-exercise recovery. It is unclear whether EAA+CHO ingestion prior to resistance exercise can improve direct measures of post-exercise muscle protein synthesis (FSR; fractional synthetic rate). We hypothesized that EAA+CHO ingestion prior to a bout of resistance exercise would prevent the exercise-induced decrease in muscle FSR and would result in an enhanced rate of muscle FSR during post-exercise recovery. We studied 22 young healthy subjects before, during, and for 2 hr following a bout of high-intensity leg resistance exercise. The Fasting control group (N=11) did not ingest nutrients and the EAA+CHO group (N=11) ingested a solution of EAA+CHO 1 hr prior to beginning the exercise bout. Stable isotopic methods were used in combination with muscle biopsies to determine FSR. Immunoblotting procedures were utilized to assess cell signaling proteins associated with the regulation of FSR. We found that muscle FSR increased in the EAA+CHO group immediately following EAA+CHO ingestion (P<0.05),>0.05). Eukaryotic elongation factor 2 phosphorylation was reduced in both groups at 2 hr post-exercise (EAA+CHO: 39+/-7%; Fasting: 47+/-9%; P<0.05). style="font-weight: bold;">

Conclusion: We conclude that essential amino acids and carbs (EAA+CHO) ingestion prior to resistance exercise does not enhance post-exercise fractional synthesis rate (FSR--Fractional Synthetic Rate--aka rate of adding protein to muscles) as compared to exercise without nutrients.

My note--while this interesting, I would not dump your protein carb drink before lifting just yet. Based on info from Dave Barr (source, AI and personal conversation) moving it to 15 minutes before training may be more ideal. Stay tuned!

Gene expression profiling in human skeletal muscle during recovery from eccentric exercise.

Mahoney DJ, Safdar A, Parise G, Melov S, Fu M, MacNeil L, Kaczor J, Payne ET, Tarnopolsky MA. Department of Medical Sciences, McMaster University Medical Center, 1200 Main Street W., Hamilton, Ontario, Canada. We used cDNA microarrays to screen for differentially expressed genes during recovery from exercise-induced muscle damage in humans. Male subjects (n = 4) performed 300 maximal eccentric contractions, and skeletal muscle biopsy samples were analyzed at 3 h and 48 h after exercise. In total, 113 genes increased 3 h postexercise, and 34 decreased. At 48 h postexercise, 59 genes increased and 29 decreased. On the basis of these data, we chose 19 gene changes and conducted secondary analyses using real-time RT-PCR from muscle biopsy samples taken from 11 additional subjects who performed an identical bout of exercise.
Real-time RT-PCR analyses confirmed that exercise-induced muscle damage led to a rapid (3 h) increase in sterol response element binding protein 2 (SREBP-2), followed by a delayed (48 h) increase in the SREBP-2 gene targets Acyl CoA:cholesterol acyltransferase (ACAT)-2 and insulin-induced gene 1 (insig-1). The expression of the IL-1 receptor, a known regulator of SREBP-2, was also elevated after exercise. Taken together, these expression changes suggest a transcriptional program for increasing cholesterol and lipid synthesis and/or modification. Additionally, damaging exercise induced the expression of protein kinase H11, capping protein Z alpha (capZalpha), and modulatory calcineurin-interacting protein 1 (MCIP1), as well as cardiac ankryin repeat protein 1 (CARP1), DNAJB2, c-myc, and junD, each of which are likely involved in skeletal muscle growth, remodeling, and stress management.

Conclusion: In summary, using DNA microarrays and RT-PCR, we have identified novel genes that respond to skeletal muscle damage, which, given the known biological functions, are likely involved in recovery from and/or adaptation to damaging exercise.

My notes: I wonder why all this muscle physiology stuff is so elusive, to quote the authors "In total, 113 genes increased 3 h postexercise, and 34 decreased." That is a lot of stuff going on! Still wondering if you need to damage the muscle for it to increase in size?

Post exercise carbohydrate-protein supplementation: phosphorylation of muscle proteins involved in glycogen synthesis and protein translation.

Ivy JL, Ding Z, Hwang H, Cialdella-Kam LC, Morrison PJ.Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, The University of Texas, Austin, Texas 78712-0360, USA. johnivy@mail.utexas.edu The enzymes Akt, mTOR, p70(S6K), rpS6, GSK3, and glycogen synthase interact in the control of protein and/or glycogen synthesis in skeletal muscle, and each has been found to respond to exercise and nutrient supplementation. In the present study, we tested the hypothesis that nutrient supplementation post exercise, in the form of a carbohydrate-protein (CHO-PRO) supplement, would alter the phosphorylation state of these enzymes in a manner that should increase muscle protein and glycogen synthesis above that produced by exercise alone. After a 45 min cycling session followed by sprints and again 15 min later, the subjects (n = 8) ingested 400 ml of a CHO-PRO drink (7.8% dextrose and 1.8% protein-electrolyte) or a placebo drink, as assigned using a randomized, counter-balanced design with repeated measures. Biopsies of the vastus lateralis were taken before exercise and at 45 min of recovery.
At 45 min after supplementation, CHO-PRO treatment yielded greater phosphorylation of Akt (65%), mTOR (86%), rpS6 (85-fold), and GSK3alpha/beta (57%) than pre-exercise levels (p < style="font-weight: bold;">

Conclusion: These results suggest that a post exercise carb and protein (CHO-PRO) supplement alters the phosporylation levels of the enzymes tested in a manner that should accelerate muscle glycogen synthesis and protein initiation during recovery from cycling exercise.

My notes: cool info, but I would like to see this carried out in the future to any performance changes. This would say that it should help. I am sure that is in the pipeline and there is some data already out in that area

The effects of ibuprofen on muscle hypertrophy, strength, and soreness during resistance training.

Krentz JR, Quest B, Farthing JP, Quest DW, Chilibeck PD. High doses of ibuprofen have been shown to inhibit muscle protein synthesis after a bout of resistance exercise. We determined the effect of a moderate dose of ibuprofen (400 mg.d-1) consumed on a daily basis after resistance training on muscle hypertrophy and strength. Twelve males and 6 females (~24 years of age) trained their right and left biceps on alternate days (6 sets of 4-10 repetitions), 5 d.week-1, for 6 weeks.
In a counter-balanced, double-blind design, they were randomized to receive 400 mg.d-1 ibuprofen immediately after training their left or right arm, and a placebo after training the opposite arm the following day. Before- and after-training muscle thickness of both biceps was measured using ultrasound and 1 repetition maximum (1 RM) arm curl strength was determined on both arms.
Subjects rated their muscle soreness daily. There were time main effects for muscle thickness and strength (p < style="font-weight: bold;">

Conclusion: We conclude that a moderate dose of ibuprofen ingested after repeated resistance training sessions does not impair muscle hypertrophy or strength and does not affect ratings of muscle soreness.

My Notes: If you would have asked me even a few months ago, I would have said that the use of NSAIDs (like Advil) is not a good idea as it may limit muscle growth (hypertrophy). After talking to some at ACSM, looking at some newer litature, I am thinking it will probably be ok. It may even be beneficial after an acute injury to keep your movement quality better and limit pain, thus reducing the chance on longer term chronic pain ala the neuromatrix of pain. See the following posts on that below

Pain Perception and the Neuromatrix--Guest Blog by Katelin Bigelow

Pre-emptive Analgescis--what is he talking about now?


Cellular and molecular events controlling skeletal muscle mass in response to altered use.

Favier FB, Benoit H, Freyssenet D.Unité Physiologie et Physiopathologie de l’Exercice et Handicap, IFR143, Université Jean Monnet, 15 rue Ambroise Paré, 42023, Saint Etienne, cedex 2, France.
Gain or loss of skeletal muscle mass occurs in situations of altered use such as strength training, aging, denervation, or immobilization. This review examines our current understanding of the cellular and molecular events involved in the control of muscle mass under conditions of muscle use and disuse, with particular attention to the effects of resistance exercise/training. The DNA content, which is a critical determinant of protein synthesis by providing the amount of DNA necessary to sustain gene transcription, can be either increased (activation of satellite cells) or decreased (apoptosis) depending on muscle activity and ongoing physiological processes. In addition, several transcription factors are sensitive to functional demand and may control muscle-specific protein expression to promote or repress myofiber enlargement. The control of skeletal muscle mass is also markedly mediated by the regulation of transduction pathways that promote the synthesis and/or the degradation of proteins. Insulin-like growth factor-I plays a key role in this balance by activating the Akt/tuberous sclerosis complex 2/mammalian target of rapamycin pathway.

Conclusion: Stimulation of this pathway leads to the concomitant activation of initiation and elongation factors resulting in the elevation of protein translation and the downregulation of ubiquitin proteasome components through Forkhead-box O transcription factors.

My Notes: Good review (with lots of big words), but the take away is still the same--USE IT OR LOSE IT!

Rock on
Mike N

Saturday, July 26, 2008

Z Health in Minnesota for RKCs-Its Time and Testimonial


Greetings! I trust everyone had a great weekend. I went to the Saints game (semi pro) baseball game outside on a beautiful Friday night with friends and got to ride my new kiteboard on Saturday. I was not able to kite due to low winds, but did a short session of wake surfing behind the boat. Special thanks to Gary who made the board by hand and from scratch (it turned out beautiful) and Mike "SuperSize" for the pull behind the boat. Great times!!

The Physique Formula is Here
Jimmy Smith has finally released his new Physique Formula with some special bonuses for a limited time. Click HERE to check it out , or the picture on the uppder right of this blog. In the interest of dull disclosure I do make a few bucks off of each purchase (and the price to you the consumer is the same here or on Jimmy's site).

Z Health Time for RKCs coming to Minnesota!
The RKC FMS is coming up soon--Aug 8-10 here in Minnesota, so if anyone is interested in a custom Z Health session from yours truly while you are in town, drop me a line. I only have a few appointment slots at this time, so first come first serve. See this link for all the details. Either way, drop me a line if you are going to be here as it is great to meet people again and meet others for the first time live and in person!

Professional Testimonial
"Mike Nelson is an extremely knowledgeable Zhealth instructor. His dry sense of humor, ability to convey the material and his focus on good form makes it easy to achieve your goals."

Andrea DuCane
Master RKC
Z Health, Level 4 Instructor



Friday, July 25, 2008

The Last Lecture: Must Read!


A little off topic today, but I just finished reading "The Last Lecture" by Randy Pausch 2 days ago. AMAZING!


It is about how to live out your dreams and just general great advice for life. It should be required reading for all and the best book I have read this year.

I just learned today that he actually passed away very recently. Do yourself a favor and pick up a copy for less than 15 clams. It is an easy read and is more than worth the time.
Mike N

Z Health Feedback and Question--Jaw Mobility?

Z Health Feedback and Question--Jaw Mobility?

Feedback/question
The Z is going well and I feel stronger every week.

Here is my thought of the day:

In the R Phase manual Dr Cobb describes the movements for this phase. It is good to have the what. What I really like to know is the why. That is the what I liked most about working with an actual Z Health trainer (you). I think that without the why, it is just going through motions aimlessly or blindly. You know there is supposed to be some good coming but no idea what.

With that said, what is the purpose of the TMJ (jaw mobility)?

Thanks,

Answer

Thanks for the comments! Much appreciated and great to hear from you.

The funny thing is, all the background and theory is actually in the first 25-30 pages of the Z Health R Phase manual (you can pick up a copy by clicking on the Z Health Performance picture on the upper right), but I did not get it after reading it a few times (is this ALL? was my first thought). Even after the entire R Phase training I read it over again and went--oh, I get it now. ha! So kudos to for trying to understand why.

In short, ANY jammed or less than optimal joint will create muscular weakness. See this link HERE

The trick is that since the nervous system takes feedback from ALL of the joints, even having one joint not up to par will affect overall performance. Yep, and this includes the jaw! For those that the Neural Warm Up or R Phase, you will find that every joint is covered.

The level 4, more whooo whooo answer is that the jaw work can have profound effects for those that need some cranial (head) work from past trauma usually or bad movement for years. The head and the hands/wrists are actually at the end of the force transfer from the feet too (that force has to go somewhere--remember Physics 101).

Any comments, let me know


Wednesday, July 23, 2008

Performance Research for June: Postural Control

Dynamic stability control in forward falls: postural corrections after muscle fatigue in young and older adults.

Mademli L, Arampatzis A, Karamanidis K. Institute of Biomechanics and Orthopaedics, German Sport University Cologne, Carl-Diem-Weg 6, 50933 Cologne, Germany.

Many studies report that muscle strength loss may alter the human system's capacity to generate rapid force for balance corrections after perturbations, leading to deficient recovery behaviours. Yet little is known regarding the effect of modifications in the neuromuscular system induced by fatigue on dynamic stability control during postural perturbations. This study investigates the effect of muscle strength decline induced by fatiguing contractions on the dynamic stability control of young and older adults during forward falls. Eleven young and eleven older male adults had to regain balance after sudden falls before and after submaximal fatiguing knee extension-flexion contractions. Young subjects had a higher margin of stability than older ones before and after the fatiguing task. This reflects their enhanced ability in using mechanisms for maintaining dynamic stability (i.e. a greater base of support). The margin of stability, the boundary of the base of support and the position of the extrapolated centre of mass, remained unaffected by the reduction in muscle strength induced by the fatiguing contractions, indicating an appropriate adjustment of the motor commands to compensate the deficit in muscle strength. Both young and older adults were able to counteract the decreased horizontal ground reaction forces after the fatiguing task by flexing their knee to a greater extent, leading to similar decreases in the horizontal velocity of centre of mass as in the pre fatigue condition.

Conclusion: The results demonstrate the ability of the central nervous system to rapidly modify the execution of postural corrections including mechanisms for maintaining dynamic stability.

Thanks to Aaron for the link to this one. Check out his blog HERE

Performance Research for June:Beta Alanine


Brand new research on beta-alanine. Lots of talk lately about it, so I will have a few more studies on it coming up soon. In short, beta-alanine is able to combine with histidine to form carnosine. Carnosine is a powerful buffer in the muscle to help quench those pesky H ions (not really lactic acid as commonly believed).

What the heck does this mean? Translation please?
So in English, it means that Beta Alanine can decrease that burning sensation you get with intense exercise (that is the theory).

Testing
I would be interested if any KBs have used Beta-Alanine and their thoughts? Good,bad, performance change and dose used.

More literature to come. Special shout out to Dave Barr for first introducing me to beta-alanine going back a few years now. Check out his 2 latest books on the Anabolic Index. I bought both with my own hard earned money and highly recommend them (I get paid nothing to plug his product either). Click HERE.

beta-Alanine and the Hormonal Response to Exercise.

Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA.Health and Exercise Science, The College of New Jersey, Ewing, New Jersey, United State

The effect of 30 days of beta-alanine supplementation (4.8 g per day) on resistance exercise performance and endocrine changes was examined in eight experienced resistance-trained men. An acute resistance exercise protocol consisting of 6 sets of 12 repetitions of the squat exercise at 70 % of one-repetition maximum (1-RM) with 1.5 minutes of rest between sets was performed before and after each supplemental period. Blood draws occurred at baseline (BL), immediate (IP), 15-minutes (15P) and 30-minutes (30P) post exercise for growth hormone, testosterone and cortisol concentrations. A 22 % (p <>Conclusion: Results indicate that four weeks of beta-alanine supplementation can significantly improve muscular endurance during resistance training in experienced resistance-trained athletes. However, these performance gains did not affect the acute endocrine response to the exercise stimulus.

Sunday, July 20, 2008

Testimonial for Z Health and New Dragon Door Workshop: Z-Health

Today we have a testimonial from Dr. Jim Ryan and an announcement of a new Z Health workshop done with Dragon Door.

Z Health Testimonial
Mike Nelson really knows his stuff and he checked me for a visual override to my R-phase movements. He found a slight issue that showed a major improvement in my strength, stability and stamina! In my case, keeping my eyes (not my head) looking right improved my strength and stability dramatically.

After discovering the eyes right issue Mike evaluated the strength of a muscle (my Gluteus Medius - a critical pelvic stabilizer) via manual testing. He chose this muscle because they are a major player in normal walking, standing and because I mentioned that they tire out too easily while do my R-phase drills.

Checking their strength, the difference with eyes straight ahead vs. eyes right was night and day; straight ahead I could basically offer no resistance to Mike's pressure but with my eyes shifted to look Right I had to ask him, "Are you pressing as hard as before?" Of course he was, but it felt effortless to hold against his pressure.
--note from Mike, many times eye movements get "wired" to muscle function. In Jim's case, his glute was much stronger by ONLY moving his eyes to the right! Hard to believe I know.

Such a small, simple but obviously important change is part of what the Z-Health system teaches it's practitioners to look for when evaluating your movement, performance and pain related issues...Now my balance is even better, my lower back feels stronger and I don't get as easily fatigued in those muscles while doing the hip and ankle drills.

Thanks, Mike!
Dr. Jim Ryan, RKC


Be sure to check out his blog HERE and on the right side links under blogs. To get further info about Z Health for yourself, click HERE for all the details. If you are not in MN, click on the Z Health pic on the upper right to order the R Phase DVD and manual for yourself directly.

A new seminar!
How to take full control of your body, live a pain-free life and physically excel in all you do…

Z-Health
The Essential Secrets of
Elite Performance
With
Dr. Eric Cobb

Sponsored by Dragon Door Publications

Friday, October 31—Sunday, November 2, 2008
Minneapolis, Minnesota


Dr. Eric Cobb's Z-Health system gains its surprising power and
effectiveness from one fundamental insight:

When it comes to our well-being and our physical performance,
the nervous system RULES!

However, this can be VERY BAD NEWS:

If the nervous system is left entirely to its own devices, it
can literally cripple you, even entirely destroy your ability to
function without great pain and debilitating disease.

Attempting to be your best friend and save you from perceived
threat, your nervous system can and OFTEN DOES turn into your
worst enemy, playing absolute havoc with your health and
happiness.

Most of us, unfortunately, have little clue and less training in
how to heed and effectively respond to the danger signals from
our own body, indicating that our own nervous system has got us
by the throat and is slowly throttling the life out of us.

Great athletes have their careers cut short. The average athlete
declines into sub-par mediocrity. The rest of us struggle
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eventually become empty husks compared to our vibrant former
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Many of us get trapped on an endless treadmill of expensive
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our woes. Many of us even resort to pain-killing drugs and other
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Sadly, most of us simply continue to deteriorate, in strength,
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Through ignorance, we give away our power to the nervous system
and let it contribute to our quicker destruction…

But it absolutely DOESN'T have to be that way!

If we can understand—truly understand—how the nervous system
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Instead of being the unwitting victims of a despot run rampant,
we become the guiding pilots of a magnificently tuned and
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Enter Dr. Eric Cobb's Z-Health program—giving you everything you
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Brilliant, immensely erudite, Dr. Cobb has explored every
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frontiers of Western neuroscience, Dr. Cobb has made it his
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And be it the professional athlete or the formerly bed-ridden
housewife—the results have spoken for themselves. Time and time
again: careers resurrected or jump-started. Shattered lives
rebuilt. Hope rekindled. Vibrant life reclaimed.

Having watched an increasing number of our best RKCs go through
the Z-Health program and report amazing results… and having
myself attended the six-day Z-Health R-Phase certification, I
was confident enough in Z-Health to organize a 3-day
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Right now, Z-Health is the inner success secret for an elite
group of high performers and trainers—and a handful of lucky lay
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But I think it's a crying shame that such a dramatically
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So, at my personal invitation, Dr. Cobb has agreed to share key
insights and drills from THREE levels of his Z-Health
certification program.

Until now, you would have had to invest many, many thousands of
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Now, finally you can access much of this amazing knowledge for a
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So, as a fortunate participant, here's what you will walk way
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Become an equal partner with your nervous system when you
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Discover how to take advantage of your natural inborn
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the planet really understands how to do this. Now, YOU'LL know!

Get a "best of" approach to learning the practical application
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Be spoon-fed the essential theory behind the scientific
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And speaking of spoon-fed, don't worry, there will be nothing on
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To view complete information on our website click here now


Register on-line or call 1-800-899-5111


Friday, July 18, 2008

Z Health, Kettlebells and Kiteboarding?



I had an amazing time this past weekend kiteboarding up on Mille Lacs here in Minnesota. It is probably one of the biggest lakes in MN and the wind was cranking! I am not sure of the exact wind speed, but easily mid 20s and gusting up to mid 30s mph at times! Huge whitecaps all across the lake and waves knee to almost waist high at times! Yeah, for you ocean riders this is nothing, but keep in mind this is MN! Credits to Denis for the pics and Steve Blaine in the top pic.

Check out the video below from Dr. Knap and Denis showing all the amazing moves! If you do a "where's Waldo" you can see pass by in the background around the 2:42 and 3:18 mark with a bright yellow Cabrinha kite (Switchblade II 2007 8meter--LOVE that kite). Some amazing riders were out rocking it--both kiteboarding and windsurfers alike.


Z Health and Movement
I credit a recent discussion with Frankie Faires about sensory information during high "flow" times. I will save you a long discussion, but I am sure everyone has had times were they felt "in the zone." At that time, did you experience more or less sensory information? Think of the reverse--poor movement and even painful movement; more or less sensory?

I have noticed a DECREASE in sensory information when movement is better or my skill level is higher. Pain tends to make you highly aware of certain movements, but overall movement quality is less. When I pulled both my hip flexors and groin area a few years ago, I was very aware of all movement! For the record I really don't recommend this as it was the most PAINFUL injury ever! Way worse than busting my ankle snowboarding and ripping my right shoulder completely out playing broomball. I had lots of sensory information, but Penguins had a much better gait (walking) pattern than I did for a long time!

Kiteboarding!!!
The conditions were not ideal for those who were new to the sport, but after drinking tons of water for first 45 minutes on my first session I started to figure it out a bit more and had an absolute BLAST. Easily in the top 5 best kiteboarding moments ever for me. A huge breakthrough was that I was able to ride only looking at the waves with only an occasional glance at the kite; even though I was still constantly moving the kite to keep my power/speed up.

The even cooler part was the change in my thoughts. For those new to kiting, in order to keep a constant pull from the kite, you need to move it around to keep pushing air over the kite in order to create force (or go fast enough to force more air over the kite); so you pull in on the control bar on the right or left side to cause the kite to move in the sky and keep it at a constant pull. Similar to the same ides to fly a Snoopy kite, but imagine one that is 24 to 50 feet across with enough power to yank you off the water at times!

This past weekend my thoughts were OUTCOME based---instead of thinking "pull my right arm in more, let out more, etc" they changed to "I need more speed, less speed, higher angle to change the line of pull, etc" again without constantly looking at the kite. So my body (movement) became more autonomous (auto pilot) in regards to the kite and also LESS sensory-- more movement based.

In the past I tried to really focus on feeling the kite move in my hands without looking at it, when maybe I should have focused on what OUTCOME (via movement) I wanted to achieve to short cut the learning process. Perhaps we should teach what we want the outcome to be and let our body figure it out. This applies to other areas too, esp. education, projects, etc--assign the outcome and few rules and let the participants figure it out. Randy Pausch illustrates this idea in his book "The Last Lecture" also (almost done with it, but so far I HIGHLY recommend it).

KBs and Z Health and Riding Long Hours
I was also very grateful for the weight training sessions with KBs and other forms since my legs were great the whole time! For those of you who have ridden waves or even moguls in the winter on a snowboard or skis, you are familiar with the constant motion of your legs as you go up and over the waves. I only had a little groin soreness and right hip flexor that cleared up within 2 days. So if you are looking to maximize your time on water, drop me a line!

Life is short, so enjoy the ride

Wednesday, July 16, 2008

Stroke of Insight

The video below is the fascinating experience of a high level brain researcher describing her experience having a stroke.

Aaron posted on his blog some interesting thoughts about the ability of the brain to relearn new task (neuroplasticity) even when some form of brain damage of occurred; so if you don't have brain damage you really have no excuses!

Z Health is one form to help you relearn lost movement (many times you don't know that you have even lost some movement until you have pain). If you are in the Twin Cities/ White Bear Lake Minnesota area, check this out for further information.

Enjoy the video and let me know your thoughts
Rock on
Mike N

Sunday, July 13, 2008

Does EPO Enhance Performance?


The following is actually a little dated as it is from 2002 when I wrote it then, but the basic info is still valid. I thought it would be appropriate with the Olympics games coming up and the Tour De France.

Enjoy

Mike N

Does EPO improve athletic performance and can it be detected?

Background

EPO is the primary hormone that is responsible for regulation of erythrocyte and hemoglobin production. Endogenous EPO is a 36-kilodalton, 16 amino acid glycoprotein.[1] EPO is manufactured primarily in the kidney which accounts for about 90% of the de novo production and the other 10% synthesis occurs in the liver.[1] The synthesis of erythropoietin is stimulated by tissue hypoxia, which may be brought on by anemia, high altitude (exercise and/or residence), impaired oxygenation of hemoglobin as the result of cardiac or pulmonary disease.[2] The half life of endogenous EPO is about 6 to 9 hours.[3] Erythropoietin stimulates red blood cell formation by the bone marrow. Erythrocyte maturation take about 3 to 5 days from the initial hypoxaemia-induced increase in endogenous EPO.[2] Performance of endurance exercise can be increased by increasing the amount of RBCs. .


DNA recombinant human EPO (rhEPO) is synthesized from Chinese hamster ovary cells and is nearly identical biochemically and immunologically to endogenous EPO.[1] RhEPO became available in 1987 in Europe and 1989 in the US. RhEPO is used clinically to treat anemia due to chronic kidney failure and as a possible therapeutic alternative to blood transfusion.[35] The standard clinical dose of rhEPO is about 200 to 250 U/kg bodyweight (BW).[4] Administration can be either intravenously (IV) or subcutaneous (SC). The half life of rhEPO is 4 to 5 hours when given by IV and 19 to 22 hours when given by SC. The mean elimination half life was calculated to be about 42.0+/- 34.2 hours, and clearence (uncorrected for bioavailability) was calculated to be 0.05 +/- 0.01 h-1 kg-1. [36]

Athletes and rhEPO

Athletes have been using ergogenic aids for decades. There is a constant race between those athletes using illegal ergogenic aids (just take a look at the International Olympic Committee's long list of banned substances) and those in charge of designing tests to catch the cheaters.[5] The use of rhEPO as a means to enhance aerobic performance is believed to be common practice among elite athletes in endurance sports such as cross-country skiing, cycling, triathlon, and distance running. Following the 1984 Summer Olympic Games, the IOC officially banned the use of all forms of blood doping and in 1990 banned the use of rhEPO.[6] Blood doping has gone through a few different revisions, but the current definition is defined by the IOC Medical Commission as, " the use of an artifice, whether substance or method, potentially dangerous to athlete's health and/or capable of enhancing performance, or the presence in the athlete's body of a substance, or the ascertainment of the use of a method on the list annexed to the Olympic Movement Anti-Doping Code. [7]


In addition to being illegal it carries potential health risks. Documented side effects of rhEPO include (i) hyperviscosity (haematocrit >52 % for males and >55% for females); (ii) arterial hypertension; (iii) cerebral convulsion/hypertensive encephalopathy; (iv) thromboembolism; (v) influenza-like syndrome; and (iv) hyperkalaenmia. [8,9,10] About two dozen deaths of European professional and amateur cyclists have been attributed to the illegal use of rhEPO. [11,12,37]

Prevalence of rhEPO misuse

Charles Yesalis, professor of health and human development at Pennsylvania State University says, "There's a small percent of athletes who did not use drugs. There's a small percent of athletes who use drugs and get caught and there is a very large percent who use drugs, who don't get caught." [13] Scarpino et al.[14] interviewed 1015 Italian male and female cyclist regarding the use of EPO or RBC reinfusion. 7% said they were "regular" users and 25% indicated that they were "occasional" users. Anecdotal evidence by international drug control personnel suggest that the top 3-6% of elite endurance sport athletes have used rhEPO at some point in their career. [1] During the 1998 Tour de France, several cyclist and other athletes admitted they took EPO after a Tour de France Festina team car carrying 235 doses of rhEPO was stopped at the France-Belgian border in July 1998.[16] Many teams withdrew from the race due to the enhanced scrutiny with only 96 of original 189 participants finishing.

rhEPO and exercise performance

Birkeland study


Birkeland et al.[17] was the first randomized, placebo controlled study to show that the administration of moderate doses of rhEPO for 4 weeks significantly increased maximal oxygen uptake and time to exhaustion in healthy, well trained endurance athletes. Birkeland et al.[17] studied the effects of rhEPO administration on serum levels of sTfR and cycling performance. A double-blind, placebo controlled study was conducted with the administration of 5000 U of rhEPO (N=10) or placebo (N=10) three times weekly for 4 weeks to male athletes. Haematocrit and concentration of hemoglobin, sTfR, ferritin, EPO were measured. The effects on performance were quantified by measuring time to exhaustion and maximal oxygen uptake on a cycle ergometer.[17]


20 healthy, well trained athletes from cycling, orienteering, running, triathlon, swimming, and cross-country volunteered for the study. Blood samples were obtained immediately before the start of the treatment and thereafter three times weekly during the treatment period, each of he first 5 days after stopping the treatment and two times weekly during the remainder of the 4 week follow-up period. After a warm up for 5 to 10 minutes the subjects cycled to exhaustion. The initial workload was set at 100W and increased by 50 W every 2 minutes until volitional exhaustion. The subjects were instructed to maintain cadence at 85-95 rpm and if the cadence fell below 75 rpm the test was stopped and time to exhaustion was recorded. Expired volume was collected over the last 3-4 minutes of the test. The volume was measured by spirometer and the room air and expired air concentrations were measured by mass spectrometry. Posttest analysis of respiratory quotient and heart rate were used to confirm maximal oxygen uptake had been determined. Treatment with rhEPO was stopped if the haematocrit reached >= 50%. This happened early in two subject who were stopped at day 17 and 23. Haematocrit did not change in the placebo group. By day 30, everyone in the treatment group had reached a haematocrit of 50% Maximal oxygen at baseline for the EPO group was 63.3 +/- 3.9 mL and increased to 68.1 +/- 5.4 mL. Maximal oxygen uptake showed a slight but not significant tendency to increase in the placebo group during the study period. Time to exhaustion increased from 12.8 +/- 1.0 minute at baseline to 14.0 +/- 1.4 minute one day posttreatment in the EPO group (P<.0001) and from 13.1 +/- 1.5 minute to 13.3 +/- 1.5 minutes in the control group (P=0.04).[17] These data in the study indicated a performance advantage for atleast 2 weeks longer than any indication of rhEPO use. It also shows that the use of EPO did enhance exercise performance in both maximal oxygen uptake and time to exhaustion.

Other studies

Balsom et al.[18] examined the effects of rhEPO exercise performance in 6 healthy male physical education students. Subjects received 20 U/kg BW administered SC 3 times per week for 6 weeks. Following rhEPO treatment there was an 8% increase in treadmill VO2 max (pre=4.76 +/- 0.2 L/min, post=5.14 +/- 0.2 L/min). These data also showed an increase in exercise performance.

A limited number of human studies of the effects of EPO in healthy males [18,38,20,21] and in endurance trained athletes[19,17] using SC administered rhEPO ranging from 60 to 232 U/kg BW per week for 4 to 6 weeks. The data from these studies on either healthy or trained humans suggests that moderate rhEPO supplementation results in significant increases in VO2 max (7 to 9%) and endurance performance (9 to 17%).[1] This suggests that the use of rhEPO as an ergogenic aid for performance enhancement is a viable option (although illegal and has health risks associated with its use).

Exercise and endogenous EPO

Another question is, does exercise by itself cause an increase in endogenous EPO? Garaeu et al.[22] reported that serum EPO was not significantly influenced by 30 to 90 minutes of "intense exercise" performed by male cyclist, hockey players, and volleyball players. In more prolonged exercise bouts, no difference was observed in serum EPO in female and male runners before and immediately following a 6 hour race.[23] Bergland et al.[24] reported similar findings that resting serum EPO levels in endurance and strength training in both men and women who were long term residents of moderate altitude (1900m). Roberts et al .[25] observed similar results in elite male swimmers and age matched controls at 1000m above sea level. Based on these data, it appears that serum EPO concentrations are not significantly affected by acute bouts of aerobic exercise

Testing for rhEPO


Wilber et al.[1] describes how testing for EPO can be divided into two categories--indirect and direct methods. Indirect methods would include: macrocytic hypochromatic RBCs (blood), soluble transferrin receptor (blood), and multiple markers of enhanced erythropoiesis (blood). Direct methods would include: electrophoretic mobility (blood and urine), and isoelectric patterning (urine).


Indirect rhEPO testing methods

Macrocytic Hypochromatic Erythrocytes

Casoni et al.[26] concluded from research on the evaluation of the effect of rhEPO on several RBC indices in 20 male aerobic athletes that it is possible to establish a "cut off" value(0.6%) for macrocytic hypochromatic erythrocytes. This method demonstrated good specificity (0% false positives) but relatively poor sensitivity since more than 50% of the rhEPO samples were not detected.

Serum Soluble Transferrin Receptor (sTfr)

STfr is released primarily from erythropoietic progenitors and has been suggested that it may serve as an indirect marker for rhEPO detection. Gareau et al.[22] studied the effect of rhEPO on sTfr concentrations in 24 patients with kidney disease and found that resting sTfr was significantly higher in patients with kidney disease (3135 +/- 312 micro g/L) who received rhEPO than in the in control group with kidney disease (2195 +/- 225 micro g/L). Also, the sTfr was not influenced by 30 to 90 minutes of "intense exercise" performed by hockey and volleyball players; thus helping to reduce false positives. Birkeland et al.[17] showed that sTfr concentration doubled as a result of rhEPO supplementation. Gareau et al.[22] found that the soluble transferring receptor/ferritin ratio (sTfr/fr) is unaffected by hydration level and may be more accurate since the hydration level can affect the haematocrit level. It was concluded that values exceeding 10 micro g/L for sTfr and 403 for sTfr/fr indicated the probable intake (p<0.05) of rhEPO,[28] and Birkeland et al.[17] reported similar findings. Audran et al.[19] evaluated the use of sTfr/serum protein ratio for the detection of rhEPO. The sTfr/protein ratio has an advantage since (i) serum protein controls for possible exercise-induced haemoconcentration, and (ii) serum protein may be a better marker than serum ferritin since iron supplementation is a common practice among endurance athletes and thus may influence serum ferritin levels.[19] These tests show great promised, but as Birkeland et al.[17] demonstrated that although sTfr remain elevated for up to 1 week following rhEPO supplementation, the effects of rhEPO on exercise performance may last up to 3 weeks after last administration.

Multiple Markers for Enhanced Erythropoiesis

The responses of several indirect markers of rhEPO use were measured in whole blood (haematocrit, reticulocyte haematocrit, percentage of macrocytic RBCs) and serum (serum EPO, sTfr, serum ferritin).[29] These measurements were used to derive the ON model. The ON model was approved for use as a primary test for detection of the illicit use of rhEPO by the IOC Medical Commission in August of 200. It was used in conjunction with a confirmatory test (isoelectric patterning).[29]


Direct rhEPO testing methods

Electrphoretic Mobility

Endogenous EPO and rhEPO are almost biochemically and immologically identical. However, the rhEPO molecule is less anionic compared to the endogenous EPO molecule.[1] This difference is exploited by the electrophoretic mobility test. The results of the test suggest that electrophoretic mobility technique cannot accurately detect rhEPO in blood samples obtained 7 or more days after rhEPO use.[30] Out of 45 samples taken there were no false positives observed in either blood or urine.[30]

Isoelectric Pattering

The Isoelectric pattering test in used in conjunction with the ON model by the IOC since the Sidney Olympic games. The test is based on evidence that the rhEPO molecule has a slightly greater number of sialic acids in its glycosylated side chains.[31,32] This small difference allows for differentiation by using the isoelectric patterning method. Isoelectric patterning has two big advantages; (i) it allows the direct measurement of rhEPO, (ii) it is noninvasive (measured in urine). The downside is that the sensitivity of the test may be limited to less than 3 days after supplementation.


Drug Testing

At the Salt Lake City games in 2002, the IOC decided that both the blood and urine samples must return abnormal results before an athlete will be considered positive for rhEPO use.[33] Currently the UCI (oversees Tour De France) only tests for the percentage of RBCs per unit vol, and you can't race if it is above 50%. The duration of the effect on performance is greater than the duration of any hematological changes associated with rhEPO misuse.[17] As a result, an "open window" may exist where there is no evidence of rhEPO misuse but where performance is enhanced. Yesalis says that a urine test is a good start but needs further verification. "It also needs to withstand legal challenge is an athlete opposes the results," he says [16]

Conclusion

EPO is the primary hormone that is responsible for regulation of erythrocyte and hemoglobin production. Performance of endurance exercise can be increased by increasing the amount of RBCs and thus allowing better oxygen delivery. DNA recombinant human EPO (rhEPO) became available in the US in 1989 and is nearly identical both biochemically and immunologically to endogenous EPO. RhEPO is used clinically to treat anemia due to chronic kidney failure and as a possible therapeutic alternative to blood transfusion[35] and can be given by IV or SC.

Athletes have been using ergogenic aids for decades and many are now believed to be using rhEPO but not without possible health affects.[11,12,37] RhEPO became widely known after the Tour de France fiasco in 1989 after several cyclist admitted they took EPO.

RhEPO does appear to increase exercise performance. Birkeland et al.[17] was one of the first to show this using a placebo controlled, double blind study with trained subjects a Audran et al.[19] showed the same trend with trained athletes. Others later showed the same trend of the effects of EPO in healthy males.[18,38,21] Exercise by itself does not seem to increase endogenous EPO.[22,23,24]

There are two main ways to measure rhEP0-indirect and direct methods. Indirect methods would include: macrocytic hypochromatic RBCs (blood), soluble transferrin receptor (blood), and multiple markers of enhanced erythropoiesis (blood). Direct methods would include: electrophoretic mobility (blood and urine), and isoelectric patterning (urine).[1]

At the Salt Lake City games in 2002, the IOC decided that both the blood and urine samples must return abnormal results before an athlete will be considered positive for rhEPO use.[33] Currently the UCI (oversees Tour De France) only tests for the percentage of RBCs per unit volume, and you can't race if it is above 50%.[34] There currently exist an "open window" where there is no evidence of rhEPO misuse but where performance is enhanced. In theory an athlete could time it out so that they do not show up positive on a drug test, but have enhanced performance. It is speculated that some elite athletes have gone beyond EPO and are beginning to experiment with hemoglobin oxygen carries (HBOCs) such as bovine blood and human blood, or even perfluorocarbons (PFCs). [5]

It is a race between the cheaters and those trying to catch them. Even though there has been great advance in detection of banned ergogenic aids, without the use of constant out of competition testing it will be virtually impossible with today's technology to keep all drugs out of elite competition.


References

1. Wilber, Randall L. Detection of DNA-Recombinaant Human Epoetin-Alfa as a Pharmacological Ergogenic Aid. Sports Med 2002:32 (2);125-142

2. Berne RM, Levy MN Physiology third ed. Mosby Year Book 1992, 333, 719,609

3. Thein LA, Thein JM, Landry GL Ergogenic aids. Phys Ther 1995; 75; 426-39

4. Cazzola M, Mercuriali F, Brugnara C. Use of recombinant human erythropoietin outside the setting of uremia. Blood 1997;89;4248-67

5. Corrigan, B. Beyond EPO. Clin J of Sports Med 2002;12:242-244

6. Mottram DR. Banned drugs in sport. Sports Med 1999;27:1-10

7. de Merode A. Committee International Olypique. International Olympic Committee Medical Comission prohibited class of substances and methods of doping. 2000; Feb 15

8. Singbartl G. Adverse events of erythropoietin in long term and in acute/short- term treatment. Clin Invest 1994;72 (6 Supplement):S36-S43

9. Spivak JL. Recombinant erythropoietin. Annu Rev Med 1993;44:243-263

10. Epoetin Medline plus. [online]. Available from URL: http//www.hlm.gov/medlineplus/druginfo/uspdi/202214.html [accessed 2002 Nov 12]

11. A sport in shame. Sports Illustrated 1998 July 27:28,33

12. Fisher LM. Stamina-building drug linked to athletes' deaths. New York Times 1991 May 19:22

13. Zimmer, E. Performance enhancing drugs and the commodification of elite athletes. World Socialist Website [online]. Available from URL: http://www.wsws.org/articles/2000/sep2000/drugs-s28_prn.shtml [accessed 2002 Nov 8]

14. Scarpino V, Arrigo A, Benzi G, et al. Evaluation of prevalence of doping among Italian athletes. Lancet 1990;336:1048-50

15. Gatlin LD. Seeking an edge, cheating US skier places Nordic world on edge. Christ Sci Monit 1998 Jan 22;18

16. ABC news [online] New Dope Test, possible urine test for recombinant EPO-drug abused by athletes. Available from URL: http://abcnews.go.sections/Daily/News/epotest000607.html [accessed 2002 Nov 8]

17. Birekeland KI, Stray-Gundersen J, Hemmersbach P, et al. Effect of rhEPO administration on serum levels of sTfr and cycling performance. Med Sci Sport Exerc 2000; 32:1238-43

18. Balsom P, Ekbloom B, Sjodin B. Enhanced oxygen availability during high intensity intermittent exercise decreases anaerobic metabolite concentration in blood. Acta Physiol Scand 1994; 150:455-6

19. Audran M, Gareau R, Matecki S, et al. Effects of erythropoietin administration in training athletes and possible indirect detection in doping control. Med Sci Sport Exerc 1999;31:639-45

20. Ekblom B. Blood doping and erythropoietin. Am J Sports Med 1996; 24 (6 Suppl):S40-S42

21. Ekblom B, Bergland B. Effects of erythropoietin administration on maximal aerobic power. Scand J Med Sci Sports 1991;1:88-93

22. Gareau R, Gagnon Mg, Thellend C, et al. Tranferrin soluble receptor: a possible probe for detection of erythropoietin abuse by athletes. Horm Metab Res 1994;26:311-2

23. Remacha AF, Ordonez J, Barcelo MJ, et al. Evaluation of erythropoietin in endurance athletes. Haematologica 1994;79:350-2

24. Berglund B, Fleck SJ, Kearney JT, et al. Serum erythropoietin in athletes at moderate altitude. Scand J Med Sci Sports 1992;2:21-5

25. Roberts D, Schuh D, Smith DJ. Application of a modified IN-CSTAR Epo-Trac 125/RIA for measurement of serum erythropoietin concentration in elite athletes. Clin Biochem 1995;28:573-80

26. Casoni I, Ricci G, Ballarin E, et al. Hematological indices of erythropietin administration in athletes. Int J Sports Med 1993;14:307-11

27 Gareau R, Audran, Baynes RD, et al. Erythropoietin abuse in athletes. Nature 1996;380:113

28. Bressolle F, Audran M, Gareau R, et al. Population pharmaco-dynamics for monitoring epoetin in athletes. Clin Drug Invest 1997;14:233-42

29. Parisotto R, Wu M, Ashenden M, et al. Detection of recombinant human erythropoietin abuse in athletes utilizing markers of altered erythropoiesis. Haemattologica 2001;86:128-37

30. Wide L, Bengtsson C, Bergland B, et al. Detection in blood and urine of recombinant erythropoietin administered to healthy men. Med Sci Sport Exer 1995;27:1569-76

31. Koury MJ, Bondurant MC. The molecular mechanism of erythropoietin action. Eur J Biochem 1992;210:649-63

32. Jelkmann W. Biology of erythropoietin. Clin Invest 1994;72 (6 Suppl.):S3-S10

33. Lausanne International Olympic Committee (IOC). Scientific panel reaffirms blood-urine EPO test [press release]. 2001 Nov 7. IOC [online]. Available from URL: http://www.olympic.org/uk/news/publications/press_uk.asp?release=58 [Accessed 2002 Nov 15]

34. Rymantas K, Howe C, Trout G. Strategies for rhEPO Detection in Sport. Clin J Sport Med 2002;12:229-235

35. Goodnough LT, Monk TG; Andriole GL. Eythropietin Therapy. NEJM 1997;336:933-938

36. Souillard A, Audran M, Bressolle F, et al. Pharmacokinetics and pharmacodynamics of recombinant human erythropoietin in athletes. Blood sampling and doping control. British Journal of Clinical Pharmacology 1996:42:355-64

37. Voelker R. France and United Kingdom channel efforts to improve health services. JAMA 1998:280:8


38. Berglund B, Ekblom B. Effects of recombinant human erythropoietin treatment on blood pressure and some haematological parameters in healthy men. J Int Med 1991;229:125-30

Thursday, July 10, 2008

Z Health and Marathon Running

Another Z Health story!

I had the opportunity to work with an Olympic level marathon competitor who was having some left hip pain of about a 6/7 on a 1-10 scale and some pain in her right big toe that was preventing her from rolling up on to the ball of her foot (she could only get her heal about 1/2 to 1 inch off the ground before pain). The toe pain had been ongoing for over a year.

We did some simple range of motion and a gait analysis in addition to muscle tests for rectus femoris, psoas, glutes and hamstrings. Her left rectus femoris, psoas and glutes tested a bit weak and that was reflected in her gait (walking motion). We tried some Z Health drills on her left and right foot/ankle and were able to get her hip pain to less than a 1 and no "clicking" in the hip motion. Whooo ha.

Being able to roll threw your bit toe is important for running, so we went to the opposite joint of the right big toe which is the left thumb. Remember that your body is a big "X" in regards to force transfer via the back force transmission system.

When I step with my right foot, the force goes up my leg into my right glute/hip area and at my SI (middle of hips) crosses to the other side of my body and on up to my scapula where it begins to split into my LEFT hand and my LEFT jaw/side of my face. So if you have TMJ issues and the clinician is ONLY ever looking at your jaw, you may want to look elsewhere. Remember, the SITE of PAIN is RARELY EVER the SOURCE! It just means you have pain and something is not right. The pain can be very real of course and where you have pain can test very poor, but you many want to look at the entire body for the actual SOURCE.

So we went to her LEFT thumb to work on the RIGHT big toe and it turns out she had a very hard time moving the joint in the middle of the thumb at all! Hmmmmm. With some work over a few minutes she was able to move it on her own and the pain in her big toe went to less than a 1 and she was able to roll up much much further on her big toe for the first time in years. Whoo ha and behold the power of the nervous system!

So if you are interested in your own custom Z Health session, check out the information HERE and drop me a line to get on the schedule.

Any other comments on crazy mobility work?

NEW RKC!

Wanted to send a shout out to Brad Ellingson for passing the RKC test!! Brad also recently completed the Z Health R Phase certification in addition to the NSCA CSCS cert in the past. Brad contacted me to help him out on the RKC snatch test due to some past injuries. It took a few months, but he was diligent on doing all the work and was rewarded. Congrats to Brad!! Check him out at Top Notch Fitness if you are here in MN.

Sunday, July 6, 2008

I'm Back and Z Health Testimonial

I'm Back!
I am back on the blog roll again here and thanks for the patience! I handed in my PhD written exams this past Thurs at 5pm--whoooo ha. I managed 2 hours of sleep that night and was working on them non stop for about the last 2 days before they were due. Good thing for due dates as I always feel like there is one more thing to add or one more reference etc. All told it added up to about 75 pages (excluding references, double spaced) and about 260 references cited. Now I just wait with my fingers crossed.

Weekend
I trust everyone had a good 4th of July weekend since most of use here in the USA were off on Friday. My girlfriend Jodie and I headed up to my parents cabin on Friday until Sunday AM. We got in some wakeboarding, slalmon water skiing and relaxation in general. I almost went out kiteboarding, but in the end decided not to since I have not kited on that lake before and no one around had launched a kite before. Next time hopefully.

We met up with the Fridays (Aaron and Fawn and their brother Shawn) who were just down the road actually and also Steve and his new wife, Rob, Maura and others came up there too. There are some rumored videos of Fawn and Maura doing a Hoola Hoop training session and Maura led us all through a push up session and then on to some random KB work. Good times!! Back to the grind now though!

Z Health Testimonial
Robert Orr stopped in to see me a few weeks ago right before the RKC II. If you are in the Virginia Beach area, but sure to check him out! We were able to get both of his glutes to fire (via Z Health ankle work) and both hamstrings (ankle and elbow work) and I did some hands on work on a scar on his left ankle. Overall he did awesome and rocked the RKC II the following days, so a big shout out to him and congrats!!

Here is the first email I got from him after the session

"It's crazy, I walked in with a tight hammie, ankle and back. During the weekend, I had none of those problems and still haven't. Other than a sore L ankle...just like you said I would.

I am excited about the direction this reprogramming is heading."

And here is a testimonial, verbatim in his words.

Mike,

Here you go. I hope this works for you. This stuff just seems too simple

I contacted Mike with a goal to ensure I have proper form on the R-Phase drills. Mike conducted an assessment of my injury history and movement patterns. Mike made short work of confirming several issues; some were simple others were unknown to me. The short list: a hammie that refused to fire, an ankle locked, an elbow with less than full ROM... The years of abuse on this frame have taken a toll.

After a few drills, my ankle and hammie were unlocked; exactly what needed after spending the day on an airplane. As an added bonus, my back was pain free for the first time in a month. I went through the RKC II weekend without feeling my body's ailments.

I definitely received more than I anticipated in my meeting with Mike. It doesn't matter if your goal is to set a PR in your event or just to play with your kids; pain free. You owe it to yourself to meet with Mike as soon as you can. Your quality of life is at stake.

Thanks again to Robert for stopping by. More good stuff to come soon and a cool story about a top level athlete and some much need thumb mobility. Yes the thumb!!