Categories:

Tryptophan, Sleep, and Depression

Also See:
Carbohydrate Lowers Free Tryptophan
Gelatin > Whey
Serotonin, Fatigue, Training, and Performance
Gelatin, Glycine, and Metabolism
Whey, Tryptophan, & Serotonin
Melatonin Lowers Body Temperature
Serotonin and Melatonin Lower Progesterone

Tryptophan, an amino acid, is commonly used as a supplement for those with depression or sleep issues. When taking into context the vast web of physiology, this practice appears to be another slipperly slope of misconceptions.

Tryptophan
Tryptophan is an essential amino acid for the growing child and young adult. However, tryptophan (and serotonin) rich tissues are indicative of decline with aging. For instance, white hair happens to be rich in tryptophan compared to hair of other colors.

As the precursor to the inflammatory mediators, serotonin and melatonin, tryptophan’s over consumption in the form of organ or muscle meats/whey protein/egg whites or as a supplement can be dangerous particularly during times of stress.

Serotonin, stress, aging
The body can convert tryptophan to vitamin B3 or serotonin, and during stressful times, aging, and malnutrition the preferred pathway is to serotonin. Serotonin does play a physiological role but when excess it becomes a stressor that has to be balanced by the systems that support energy metabolism. Despite its faulty moniker as the “feel good neurotransmitter,” serotonin is as anything but when in excess. Excess serotonin is a cellular excitant that is pro inflammatory and causes stress in all organs, including the brain.

Serotonin activates glycolysis (increases lactic acid); impairs circulation; stimulates parathyroid hormone, IL-6, and prolactin; lowers cellular ATP; interferes with oxidative metabolism; lowers body temperature; and can create hypoglycemia leading to high adrenaline and the inhibition of T4 to T3 conversion. If serotonin is high during the night, your sleep quality will be poor. Hibernating animals have high levels of serotonin and hibernation is not deep wave sleep; it’s actually more like being awake.

According to Ray Peat, serotonin’s excess is of major concern.

“Serotonin excess produces a broad range of harmful effects: Cancer, inflammation, fibrosis, neurological damage, shock, bronchoconstriction, and hypertension, for example.”

SSRI
Given the above, selective serotonin reuptake inhibitors (SSRIs) commonly give to those with depression don’t seem like the right choice. In fact, sertonin antagonists (substances that work against serotonin’s effects) such as LSD seem to remedy depression. How can something that works in opposition to serotonin reduce depression if the paradigm is correct?

When a drug achieves the opposite affect that is was designed to achieve, wouldn’t that call into question its efficacy particularly when dealing with a topic as serious as depression and anxiety?

Better Sleep?
Melatonin is a another inflammatory mediator made from tryptophan; serotonin is the precursor to melatonin. It’s common for people use melatonin to improve sleep, but is that a good strategy?

Many health foods stores are now selling melatonin, to induce sleep and “prevent cancer.” They have taken some information out of context, and don’t realize how dangerous melatonin is. It makes the brain sluggish, causes sex organs to shrink, and damages immunity by shrinking the thymus gland. It suppresses thyroid and progesterone, and increases estrogen. It is the hormone of darkness and winter, and is produced in the pineal gland by any stress which increases adrenalin. Adequate sunlight suppresses the formation of melatonin. -Ray Peat, PhD

Darkness is stressful on our physiology and leads to a reduction in energy production and a higher incidence of depression (i.e. seasonal affective disorder). The rise of melatonin during the night is followed by the rise of cortisol and aldosterone, two other markers of inflammation. If darkness is seen as a stressor, and melatonin’s rise along with other inflammatory markers occurs during the night which serve to suppress mitochondrial energy production, this modifies melatonin’s status as the “sleep hormone” into another part of a nocturnal inflammatory cascade.

For adults, a reduction in the consumption of tryptophan rich foods can reduce production of excess serotonin and melatonin. The irony is by actually limiting tryptophan in the diet you can once again secure deep, restorative sleep because of less production of inflammatory substances and by better supporting optimal thyroid function, body temperature, and energy production.

Faulty Ideology
The current allopathic and functional health landscape needs some editing as what is being recommended when it comes to tryptophan, serotonin, and melatonin appears to be based on faulty principles. The isolation of amino acids in supplement form for use as therapies likely has consequences that go beyond our current understanding. The use of SSRIs, melatonin, and tryptophan and its derivatives for depression, anxiety, and sleep issues is a case where the physiological concepts don’t match the intended affects. It does equate to mega bucks for the pharmaceutical and supplement industry, however.

For adults, I’d be cautious with foods and supplements containing lots of tryptophan particularly when taken late in the day and maybe consider giving the impact of SSRIs on your body another look. A diet rich in balanced proteins – animal bone broths, gelatin, milk, potato, egg yolks, cheese – may help manage excess tryptophan. Ample light exposure can help reduce the stressful effects of melatonin and encourage the production of energy and progesterone.

If you’d like to learn more about a different approach to nutrition, FPS offers free nutrition consultations and a 12 week program for both local and distance clients. Please contact Rob for more details – Rob@functionalps.com or 818.926.5154

Resources
“Tryptophan, serotonin, and aging” by Ray Peat, PhD
“Serotonin, depression, and aggression: The problem of brain energy” by Ray Peat, PhD

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Gelatin > Whey

Also see:
Thyroid peroxidase activity is inhibited by amino acids
Whey, Tryptophan, & Serotonin
Tryptophan, Fatigue, Training, and Performance
Carbohydrate Lowers Free Tryptophan
Protective Glycine
Calcium to Phosphorus Ratio, PTH, and Bone Health

“A high protein diet, of about 100 grams of good protein daily, is protective, and protein deficiency is a common cause of hypothyroidism. But too much emphasis on the muscle meats, including fish fillets, chicken breast or legs, and the usual steak and chops, can be anti-thyroid by providing too much tryptophan. That can be offset by using gelatin liberally (chicken soup and ox-tail soup contains lots of gelatin from the bones and connective tissues), because gelatin contains no tryptophan. Whey, which is sold as a protein supplement, and egg whites contain too much tryptophan and can be antithyroid if used excessively.” -Ray Peat, PhD from “Thyroiditis. Some confusions and causes of “autoimmune disease””

In western society, when you talk protein most people think of meats like steak or chicken breasts or if the subject is supplementation you might think of whey protein. No one talks about gelatin, and it may be one of the most beneficial protein sources to add to your nutrition plan (particularly if you’re an adult).

Meat comes from the animals muscle or organs while gelatin is made from the connective tissue of the animal. Because our ancestors ate the entire animal, their diets were likely more gelatin rich than the modern diet. The consequences of over consumption of meat in the modern diet are rarely considered.

Meats, whey protein, and eggs whites contains inflammatory amino acids such as cysteine, histadine, methionine, and tryptophan in abundance which act as precursors to substances that promote stress, inflammation, and poor metabolism in adults. Gelatin, on the other hand, either lacks these amino acids or has them in small quantities. Gelatin is rich in anti-inflammatory amino acids such a glycine, alanine, and proline.

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Gelatin’s Amino Acid Profile

Consuming gelatin can make your diet more reflective of our ancestors’ who consumed the whole animal. A more gelatin rich diet can reduce inflammation, foster better sleep, support metabolism, and slow degeneration. Bone broth made from marrow bones, oxtail, chicken necks, or chicken feet is a great source of gelatin and beneficial vitamins and minerals. Purchasing powdered gelatin (cooked connective tissue) from Great Lakes Gelatin can provide you with a great source of protein containg the anti-inflammatory amino acids but without the vitamins and minerals found in the bone broth.

The powdered gelatin allows you to easily increase your protein intake because of the food’s versality. Some common food and drink that you can add gelatin to are as follows:

  • Juice
  • Yogurt
  • Apple sauce
  • Ice cream
  • Soups
  • Sauces
  • Gravies
  • Shakes/smoothies
  • Coffee

If you’re looking for an alternative to traditional western proteins, give gelatin a solid look. It can make a real difference in how you feel and how you age.

FPS coaches at 12 to 16 week nutrition course based solely on the methodology of Ray Peat, PhD. Please click here for more information.

Resources
“Gelatin, stress, longevity” by Ray Peat, PhD

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Progestin and Cancer

Also see:
Hormonal profiles in women with breast cancer
PUFA Increases Estrogen
Radiation Increases Breast Cancer Incidence
PUFA Inhibit Glucuronidation
PUFA Promote Cancer
Maternal PUFA Intake Increases Breast Cancer Risk in Female Offspring
Estrogen and Bowel Transit Time
Progestin and Cancer
Study: Acquired Breast Cancer Risk Spans Multiple Generations
Ray Peat, PhD on Thyroid, Temperature, Pulse, and TSH
Pre and Postmenopausal Women: Progesterone Decreases Aromatase Activity
Endometriosis and Estrogen
Ray Peat, PhD on the Menstrual Cycle

“Women and other mammals that are deficient in progesterone, and/or that have an excess of estrogen, have a higher than average incidence of cancer. Animal experiments have shown that administering progesterone could prevent cancer. Cells in the most cancer-susceptible tissues proliferate in proportion to the ratio of estrogen to progesterone. When the estrogen dominance persists for a long time without interruption, there are progressive distortions in the structure of the responsive organs–the uterus, breast, pituitary, lung, liver, kidney, brain, and other organs–and those structural distortions tend to progress gradually from fibroses to cancer.

As a result of the early studies in both humans and animals, progesterone was used by many physicians to treat the types of cancer that were clearly caused by estrogen, especially uterine, breast, and kidney cancers. But by the 1950s, the drug industry had created the myth that their patented synthetic analogs of progesterone were medically more effective than progesterone itself, and the result has been that medroxyprogesterone acetate and other synthetics have been widely used to treat women’s cancers, including breast cancer.

Unfortunately, those synthetic compounds have a variety of functions unlike progesterone, including some estrogenic and/or androgenic and/or glucocorticoid and/or antiprogesterone functions, besides other special, idiosyncratic side effects. The rationale for their use was that they were “like progesterone, only better.” The unpleasant and unwanted truth is that, as a group, they are seriously carcinogenic, besides being toxic in a variety of other ways. Thousands of researchers have drawn conclusions about the effects of progesterone on the basis of their experiments with a synthetic progestin.” -Ray Peat, PhD

Progesterone protects against cancer and supports pregnancy and child birth. Synthetic progesterone, known as progestin, acts more like estrogen in that they do not support progestation (which is why they are used in contraceptives), and they have been shown to be carcinogenic while promoting the effects of estrogen.

Resources:
J Steroid Biochem Mol Biol. 2005 Jul;96(2):95-108.
Progestins and progesterone in hormone replacement therapy and the risk of breast cancer.
Campagnoli C, Clavel-Chapelon F, Kaaks R, Peris C, Berrino F.
Controlled studies and most observational studies published over the last 5 years suggest that the addition of synthetic progestins to estrogen in hormone replacement therapy (HRT), particularly in continuous-combined regimen, increases the breast cancer (BC) risk compared to estrogen alone. By contrast, a recent study suggests that the addition of natural progesterone in cyclic regimens does not affect BC risk. This finding is consistent with in vivo data suggesting that progesterone does not have a detrimental effect on breast tissue. The increased BC risk found with the addition of synthetic progestins to estrogen could be due to the regimen and/or the kind of progestin used. Continuous-combined regimen inhibits the sloughing of mammary epithelium that occurs after progesterone withdrawal in a cyclic regimen. More importantly, the progestins used (medroxyprogesterone acetate and 19-Nortestosterone-derivatives) are endowed with some non-progesterone-like effects, which can potentiate the proliferative action of estrogens. Particularly relevant seem to be the metabolic and hepatocellular effects (decreased insulin sensitivity, increased levels and activity of insulin-like growth factor-I, and decreased levels of SHBG), which contrast the opposite effects induced by oral estrogen.

Cancer Lett. 2005 Apr 18;221(1):49-53.
Effects of progesterone on ovarian tumorigenesis in xenografted mice.
McDonnel AC, Van Kirk EA, Isaak DD, Murdoch WJ.
Circumstantial evidence indicates that progestins reduce the risk of epithelial ovarian cancer. We report that the tumorigenic capacity of human ovarian carcinoma (SKOV-3) cells inoculated into the peritoneal cavity of athymic mice is suppressed by pretreatment with subcutaneous progesterone-releasing pellets. Numbers of tumor implants on the intestines/mesentery and invasiveness into underlying host tissues were reduced at 6 weeks following exposure to progesterone. Progesterone prevented tumors from forming on the liver. Life spans of progesterone-treated animals were prolonged. There was no beneficial effect of administration of progesterone if initiated after ovarian tumors had become established on organ surfaces. Our findings implicate a role for progesterone in ovarian cancer prophylaxis.

Am J Epidemiol. 1981 Aug;114(2):209-17.
Breast cancer incidence in women with a history of progesterone deficiency.
Cowan LD, Gordis L, Tonascia JA, Jones GS.
In order to investigate the nature of the association of involuntarily delayed 1st birth and breast cancer risk, 1083 white women who had been evaluated and treated for in fertility from 1945-65 were followed prospectively through April 1978 to ascertain their breast cancer incidence. These women were categorized as to the cause of infertility into 2 groups, those with endogenous progesterone deficiency (PD) and those with nonhormonal causes (NH). Women in the PD group had 5.4 times the risk of premenopausal breast cancer as compared to women in the NH group. This excess risk could not be explained by differences between the 2 groups in age at menarche or age at menopause, history of oral contraceptive use, history of benign breast dieases, or age at 1st birth. Women in the PD group also experienced a 10-fold increase in deaths from all malignant neoplasm compared to the NH group. The incidence of postmenopausal breast cancer did not differ significantly between the 2 groups.

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Progression of the Straight Arm SB Plank

Any easy way to progress the straight arm swiss ball plank is to progressively elevate the trainee’s feet until he/she is parallel to the floor. Randomly hitting the swiss ball (creating instability) can add another dimension to the movement.

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A dowel rod can be used to initially provide tactile feedback to the client regarding head/neck/shoulder and pelvis alignment.

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Prozac revisited

Prozac revisited
As drug gets remade, concerns about suicides surface
By Leah R. Garnett, Globe Staff, 5/7/2000

Just as the 14-year patent on Prozac is about to expire and the drug’s maker, Eli Lilly and Co., is preparing to launch a new version, a body of evidence has come to light revealing the antidepressant’s dark side.

The company’s internal documents, some dating to the mid-1980s, as well as government applications and patents, indicate that the pharmaceutical giant has known for years that its best-selling drug could cause suicidal reactions in a small but significant number of patients. The reports could become critical as Lilly seeks government approval for its new Prozac.

Among the findings:

– Internal documents show that in 1990, Lilly scientists were pressured by corporate executives to alter records on physician experiences with Prozac, changing mentions of suicide attempt to “overdose” and suicidal thoughts to “depression.”

– Three years before Prozac received approval by the US Food and Drug Administration in late 1987, the German BGA, that country’s FDA equivalent, had such serious reservations about Prozac’s safety that it refused to approve the antidepressant based on Lilly’s studies showing that previously nonsuicidal patients who took the drug had a fivefold higher rate of suicides and suicide attempts than those on older antidepressants, and a threefold higher rate than those taking placebos.

– Lilly’s own figures, in reports made available to the Globe, indicate that 1 in 100 previously nonsuicidal patients who took the drug in early clinical trials developed a severe form of anxiety and agitation called akathisia, causing them to attempt or commit suicide during the studies.

– Though Lilly has steadfastly defended the drug’s safety and downplayed studies linking Prozac to suicide, the patent for the new Prozac, R-fluoxetine, expected to be marketed by Lilly beginning in 2002, notes that the new version will not produce several existing side effects including “akathisia, suicidal thoughts, and self-mutilation,” which the patent calls “one of its more significant side effects.”

– A McLean Hospital researcher and associate professor at Harvard Medical School, Dr. Martin Teicher, whose early 1990s studies linked Prozac to akathisia and suicide, is a co-inventor of the new Prozac, which Lilly plans to market, along with Timothy J. Barberich, the CEO of Sepracor Inc., a Marlborough drug company, and James W. Young.

– A just-published book, “Prozac Backlash,” by a Cambridge psychiatrist, Dr. Joseph Glenmullen, has drawn Lilly’s ire for discussing Prozac’s link to suicide, tics, withdrawal symptoms, and other side effects of Prozac and similar antidepressants.

Lilly officials continue to defend the drug’s effectiveness, saying its track record is borne out by the fact it is still the most widely prescribed drug of its kind. In a written statement, Jeff Newton, a Lilly spokesman, said: “There is no credible evidence that establishes a causal link between Prozac and violent or suicidal behavior. There is, to the contrary, scientific evidence showing that Prozac and medicines like it actually protect against such behaviors.”

Using figures on Prozac both from Lilly and independent research, however, Dr. David Healy, an expert on the brain’s serotonin system and director of the North Wales Department of Psychological Medicine at the University of Wales, estimated that “probably 50,000 people have committed suicide on Prozac since its launch, over and above the number who would have done so if left untreated.”

Healy, meanwhile, is conducting a new study that he says is the first of its kind, giving antidepressants to healthy people to study possible links to suicide. The results are expected to be published in June.

Prozac’s success is certainly unquestioned. The introduction of the drug to the US market in the late 1980s changed the way Americans viewed their most intimate emotions and limitations. Billed as a wonder drug to combat depression by boosting levels of the brain chemical serotonin, Prozac and others like it were also said to remedy a host of human frailties from poor self-esteem and concentration to fear of rejection.

By the end of last year, more than 35 million people worldwide were using the drug, which provided Lilly with more than 25 percent of its $10 billion in 1999 revenue.

Yet the problems with Prozac were known even before it was introduced to the US market. Figures in a 1984 Lilly document indicated that akathisia, the severe agitation that can lead to suicide, occurs in at least 1 percent of patients, a level considered a “frequent” event, and as such must be disclosed in a company’s product literature and package inserts. But there is no such disclosure in Prozac’s US literature, and it is not clear whether the FDA panel charged with approving Prozac simply overlooked or did not have access to certain critical data of Lilly’s.

As a result, researchers say that most US doctors do not know to warn patients of the potentially dangerous effect which, according to published literature on the topic, can be alleviated with sedatives or by going off the drug.

German regulators, who eventually approved Prozac for use in that country, require a warning label about the risk of suicide and suggest the concurrent use of sedatives when necessary.

Akathisia is listed in Lilly’s US product literature, but as an infrequent event in Prozac users. No mention is made of its potential relationship to suicide.

A relationship, however, was found in a Globe search of US patents. The patent for the new Prozac or R-fluoxetine (US Patent no. 5,708,035), which Lilly will market after the existing patent expires in 2001, contains a wealth of information about the original Prozac. According to the patent, the new Prozac will decrease side effects of the existing Prozac such as headaches, nervousness, anxiety, and insomnia, as well as “inner restlessness (akathisia), suicidal thoughts and self-mutilation” – the same effect Lilly has contended has not occurred in any substantial way in some 200 lawsuits against it over the past decade. Most of the suits were settled out of court and the terms kept confidential.

A 1990 communique

In an electronic communique obtained by author Glenmullen dated Nov. 13, 1990, from Claude Bouchy, a Lilly employee in Germany, to three Lilly corporate executives at the company’s Indianapolis headquarters, Bouchy says he and a colleague “have problems with the directions our safety people are getting from the corporate group (Drug Epidemiology Unit) and requesting that we change the identification of events as they are reported by the physicians. . . . Our safety staff is requested to change the event term `suicide attempt’ [as reported by the physician] to `overdose.’ ”

Bouchy continued that “. . . it is requested that we change . . . `suicidal ideation’ to `depression.’ ”

And then Bouchy makes an appeal to his US Lilly colleagues: “I do not think I could explain to the BGA, to a judge, to a reporter or even to my family why we would do this especially on the sensitive issue of suicide and suicide ideation. At least not with the explanations that have been given to our staff so far.”

Lilly has also aggressively sought to discredit researchers who published data linking its product to suicide. One of its early targets was Dr. Martin Teicher, an associate professor of psychiatry at Harvard Medical School and a McLean Hospital researcher, who wrote a crucial paper on the link between suicide and Prozac in 1990; he found that 3.5 percent of patients put on Prozac either attempt or commit suicide due to severe agitation from akathisia. As a result of Lilly’s campaign, many in the psychiatric community say they believe Teicher has distanced himself from his original work. But in a rare interview with the Globe, Teicher said that he stood by his work, and that the ability of Prozac to induce suicide in a minority of patients “is a real phenomenon.”

Teicher, Barberich, and Young filed their patent for the new Prozac in August 1993, the same year Teicher published another report, this one in the journal Drug Safety titled “Antidepressant Drugs and the Emergence of Suicidal Tendencies.”

The paper was a direct challenge to data reported in the March 1991 issue of the Journal of Clinical Psychiatry by Drs. Maurizio Fava and Jerrold Rosenbaum of Massachusetts General Hospital. Their study found no significant difference in “suicidal ideation” in patients treated with fluoxetine compared to those receiving other antidepressants.

Teicher wrote in his 1993 paper that Fava and Rosenbaum’s statistics were flawed. Using Fava and Rosenbaum’s data, Teicher came to the opposite conclusion: namely, that patients on Prozac were at least three times more likely to become suicidal than those on older antidepressants.

The FDA came up with similar results even before Teicher published his 1993 data. Dr. David Graham, chief of the FDA’s Epidemiology Branch, wrote on Sept. 11, 1990, that Lilly’s data on suicide and Prozac, as well as the Fava and Rosenbaum study, were insufficient to prove that Prozac was safe. In an internal FDA memo, Graham wrote: “Because of apparent large-scale underreporting, the firm’s analysis cannot be considered as proving that fluoxetine and violent behavior are unrelated.”

“Prozac Backlash”

Now a decade later, Lilly has targeted Dr. Joseph Glenmullen, whose book “Prozac Backlash” has apparently incensed Lilly executives.

Glenmullen, a clinical instructor in psychiatry at Harvard Medical School and a clinician at the Harvard University Health Services, says he wrote the book because he was alarmed by the number of patients who were reporting severe side effects from the serotonin-boosting antidepressants including Prozac, Paxil, Zoloft, and Luvox. “The two most upsetting side effects were patients becoming suicidal on the drugs, and the development of disfiguring facial tics,” he said in an interview.

After obtaining hundreds of pages of FDA documents through the Freedom of Information Act, as well as internal Lilly memos that are part of the public record in lawsuits filed against the drug company, Glenmullen wrote that Lilly had tried to downplay side effects of Prozac for years.

Lilly alerted newspapers and TV stations to the book and began a campaign to discredit the author, saying that Harvard Medical School professors were unfamiliar with his work and didn’t recognize his name. Glenmullen, a graduate of Harvard Medical School, is one of 415 clinical instructors in medicine at Harvard.

Blast from a critic

Chief among Glenmullen’s critics is Mass. General’s Rosenbaum, a professor of psychiatry at Harvard Medical School, who, in a written statement sent to the Globe calls “Prozac Backlash” a “dishonest book” that is ” manipulative” and “mischievous.”

But Rosenbaum’s objectivity has also been questioned. Not only was his 1991 study on Prozac and suicide criticized by at least two sets of researchers as well as the FDA, documents obtained by the Globe show that Rosenbaum’s relationship to Lilly is a cozy one: he has served as a Prozac researcher and sat on a marketing advisory panel for Lilly before Prozac was launched.

When asked in an interview why he was speaking out against Glenmullen’s book, Rosenbaum said that the suicide controversy was “old news” and that the book presents the information as new research. He noted that akathisia is “pretty rare” and that “it doesn’t occur more than in people given a placebo.”

But because there is no official reporting system for drug side effects, no one knows how common drug side effects are, said Larry Sasich, a research analyst at Public Citizen in Washington, D.C.

“There is no active surveillance system to look at adverse events,” he said. “Unless something very unfortunate happens and a large number of people are harmed in a unique way, no one is going to look at it; nobody ever puts two and two together.”

Sepracor’s patent

On April 12, the Federal Trade Commission opened the way for Lilly to market Teicher’s, Barberich’s, and Young’s new Prozac, for which Sepracor holds the patent. The new Prozac, R-fluoxetine, is a modified form of an ingredient found in Prozac, which, according to Sepracor, not only has fewer side effects but more potential uses and benefits than the original.

In making the decision, the FTC rejected arguments from its lawyers and the generic drug industry that the agreement unfairly limits generic Prozac competition.

According to a Sepracor press release dated April 13, the company will receive an upfront payment and license fee of $20 million from Lilly and an additional $70 million based on the progression of the drug. Sepracor will receive royalties, and in exchange, Lilly will get the exclusive world rights to R-fluoxetine for all indications and uses. Lilly will be responsible for the development of the drug, regulatory submissions, product manufacturing, marketing and sales, according to the release.

Glenmullen wonders whether the new Prozac will, in fact, be little more than an effort to prolong the life of a product with a soon-to-expire patent.

Although it is touted as having fewer side effects, no one knows what effects may surface once large numbers of people begin taking it for months or years. In the epilogue to his book, he simply says: “Like any new drug, it too will be an ongoing experiment.”

This story ran on page A01 of the Boston Globe on 5/7/2000.
© Copyright 2000 Globe Newspaper Company.

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Blood Sugar

By Dodie Anderson

Two out of three Americans are overweight, bloated and carry a spare tire around their middle. These are all symptoms of low blood sugar. So if you want to lose weight – you must keep your blood sugar levels stable.

Your blood sugar is the level of sugar circulating in your blood stream to your cells. If the level drops too low, then your cells are starving to death. If the levels are too high then it is likely that your cells are not getting enough sugar.

Sugar is a friend to all of your cells. It is the fuel that your body can most easily turn into the power for energizing and repairing your body. It must be available to your cells at all times.

What happens when your cells cannot find sugar?  Your cells will become stressed and will send out an urgent message for help. Our body responds by releasing a hormone called adrenaline. Adrenaline helps release fats from storage to be used as energy. I am sure, at this point you are thinking great – I need to lose a few pounds! However this really does not work, because your cells do not like fat as the primary fuel. Fat simply does not produce as much power as sugar. We do burn fat, but it is really just a backup fuel for sugar.

Your body is pretty adamant about preferring sugar to fat, because your body can only use fat for a very short period of time before it becomes very stressed. If your stress hormones rise too high, your body will move from burning fat to converting protein found in your muscles or organs into the sugar it needs.

When the body starts to convert muscle into fuel (sugar), the fat that was released into circulation due to high adrenaline is stored as excess fat around your mid section.

While this is happening, your cells are so stressed from low blood sugar that they start to weaken and allow lots of water to enter. This can cause puffiness and edema, which is not good for your cells because they cannot work well when filled with water. So now you have a spare tire and a puffy face!

Since adrenaline is released when you do not eat regularly – it might be helpful to know a few signs of high levels: abnormal cravings for sweets, afternoons headaches, allergies, waking up a few hours after you fall asleep and not being able to fall back to sleep, bad dreams, chronic fatigue, the need for caffeine and highly emotional are just a few.

So how do you prevent this from happening – eat every 3 to 3.5 hours – do not wait until you feel hungry and weak. Do not be scared of having a little fruit and a fat for a snack – my favorite is in season ripe fruit with an ounce of raw cheese. Sometimes I even have a glass of raw milk for a snack.

Learn to plan and carry food with you.

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Quick Hits: Using the Contrast Method

There are infinite ways to modify acute training variables. One way which I have been discussing lately (see Wave Loading and 6-12-25) is the manipulation of sets/reps within a workout. The next method I’d like to discuss is the contrast method developed by Charles Poliquin.

The contrast method alternates between sets from two different training zones, in this case maximal strength (potentiating) and functional hypertrophy (development), for the same or similar exercise. Contrast loading features a set in the high intensity rep range (1 to 3 reps) followed by a set in the functional hypertrophy rep range (6 to 8 reps).

By initially lifting in the 1 to 3 rep range (90-97% 1RM), you are able to trick the nervous system into increasing neural drive and stimulate the recruitment of high threshold motor units (potentiating effect). Following such a set, the nervous system is now “awake” and primed to create force. The trainee looks to take advantage of this effect. For the next set, you lower the load appropriately and perform the same exercise (or similar) for 6 to 8 repetitions. Because of the stimulatory nature of the potentiating set, don’t be surprised if during the 6 to 8 rep developmental set you are able to use a higher load than you are usually able to handle so be aggressive with load selection.

The rest period between strength and functional hypertrophy sets should not exceed 3 minutes, or you risk losing the post-tetanic potentiation (neural drive stimulating) effects of lifting in the 1 to 3 rep range. The rest period between the functional hypertrophy and strength sets should be between 3 to 4 minutes so as to provide ample neural recovery and ATP-CP regeneration; we do not want cumulative fatigue to be a factor as we are seeking maximal neural drive from the relative strength sets.

Video example of contrast method with chin ups:

Doing three to four total rounds of the contrast method during a workout should be ample. If you can complete more than that, I’d question your load selection. Contrast loading can be used for strength gains as it does include sets of 1 to 3 reps, and due to the fact that those sets are followed by developmental sets of 6 to 8 reps there is potential for mass gains as well. You can choose loads and rest periods that are conducive that your training goal. A spotter is recommended. I wouldn’t recommend this for beginner trainees.

Here is a sample using contrast method for the Incline Bench Press

5 to 8 Warm up sets

Set 1: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 2: (Development) 8 reps at 8RM
Rest 3-4 minutes
Set 3: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 4: (Development) 8 reps at 8RM
Rest 3-4 minutes
Set 5: (Potentiating) 2 reps at 95%
Rest 2-3 minutes
Set 6: (Development) 8 reps at 8RM

Good luck!

Resources
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_best_reps

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Paul Chek Lecture – Respiration, Organ/Muscle, Scientific Shoulder

Paul Chek presenting a 1-day workshop at Fitness First in NSW, Australia.

A clip of Paul Chek speaking at a workshop on the importance of the organs: “The organs are in charge of the musculoskeletal system and they will sacrifice the muscles and joints any day of the week for their own health and vitality…Organs are the controllers.”

A clip of Paul Chek presenting a 1-day Scientific Shoulder Training workshop in NSW, Australia.

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Paul Chek Stretching Videos

A clip of Paul Chek presenting a 2-day Scientific Stretching workshop in NSW, Australia. Note: If you are tight in the hips you will find it hard to keep the lumbar curve and pelvis tilted forward. To help maintain the curve in the lumbar spine you can tape your low back as a stretching aid from the level of the bottom rib to the sacrum (while you are standing with good posture). After being taped, perform the stretch and if you feel the tape pull as you lean forward into the stretch, this indicates you are not holding the proper spine position and you need to tip your pelvis forward to reduce tension on the tape. This modification is very important for anyone with a history of back pain because it prevents you from over-stretching the low back during what is intended to be a hip stretch.

Paul demonstrating the Groin Rocking Stretch at a Scientific Stretching 2-day workshop in NSW, Australia. This is a very effective groin stretch and should be performed on a mat, thick carpet, or grass to protect the knees. The groin muscles have a large and powerful connection to both the pelvis and the femur. It is important to stretch the groin well when it is tight, or holding a stable swing axis will be very difficult. A tight groin can easily disrupt pelvic rotation during the swing. The Groin Rocking Stretch should be done at many angles and as many times as needed to loosen the groin. It can also be enhanced by slightly rotating the pelvis to one side or the other once in the stretch position. ref. Paul Chek’s Golf Biomechanic’s Manual, pg 64.

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Thyroid Function, Pulse Rate, & Temperature

The late Dr. Broda Barnes introduced the basal temperature test as an easy way to determine adequate thyroid function. It’s important to do an oral temperature test. The oral temperature is measured with an oral digital thermometer after arising. Women should do this during their menses to ensure missing the rise of temperature during ovulation. The morning oral temperature after arising should be 98.0 degrees F. It should then rise to 98.6-99 degrees F between 11 am and 2 pm and the resting daytime pulse should be around 85 beats per minute. The national average is around 72. If your pulse is less than 80, you may have an underactive thyroid (however a hypothyroid person with high adrenalin can have a pulse of as high as 150). Babies have a pulse greater than 100 until around the age of eight years when the pulse slows down to around 85. Dr. Peat says that the idea of a slow pulse being healthy is folklore. Thyroid needs increase during the cold, dark winters and decrease during the warm summer days when there is more sunlight. In addition to the seasons, any kind of stress hinders thyroid function.

Resources
http://www.litalee.com/shopexd.asp?id=180

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