Iron man Iron_Man_USA__June_2017 - Page 78

IM OVER-40 FITNESS Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more. By Jay Campbell and Jim Brown Q: Why does the body seem to burn more fat at a lower intensity level as opposed to a higher intensity level? Jay Says: Let me set up a few situations for you as examples. First, let’s say you wake up in the morning and do fasted cardio at a steady state for 30 minutes. Your blood sugar is at its lowest level, meaning you don’t have available glucose floating around to be used as energy. If you start doing steady-state cardio with a lower heart rate, you are more likely to start burning fat as an energy source, not taking in consideration glucose being re- leased by liver. If you keep the intensity lower, this should continue the whole time you’re doing cardio. Now, let’s imagine the same sit- uation but you’re doing high intensity where your energy demands require glucose. You will go through the stored glycogen in liver, then start breaking down muscle protein for glu- cose. Overall, for trying to gain or retain mus- cle, we recommend low impact, steady-state cardio for the most part. Some high-intensity activities are fine, just plan ahead nutritionally so that you have adequate fuel as opposed to breaking down muscle proteins. 76 JUNE 2017 | ironmanmagazine.com Q: My wife and I tried Metformin and experienced some lower GI issues. My doctor suggested Berberine as an alterna- tive substitute. Do you have any recom- mendations? Jim and Jay Say: We have experience with both agents. Berberine does have some of the same benefits and a few others that Metformin does not have. We do think overall that Metformin, in terms of lowering A1C, is much more effective. Both Berberine and Metformin will likely make your intestinal flora better than it is before initiation of therapy, unless of course you have been actively addressing that. Users have experienced GI and abdominal issues with both compounds; however, Metformin is much less tolerant in our opinion of an unbalanced flora. It is our theory that if you have an unbalanced flora, you are much more likely to have those sides effects with Metformin. We have seen people in that situation deal with it one of three ways. First, you can cut dosage do ۂ[ZHH]X\\܈[وH\ܚXY[[[[YHY[H]H]H[\B[H\HXHZH]]]YHYX˂[[H]HۙH]X\ٝ[B\H\ܚXY ^K L Z[Yܘ[\XHB^H[[[XZۙHوHXš[[[\ZH LZ[Yܘ[\܈][LHZ[Yܘ[\ۘHH^H[Hܚ\H[KXۙ [H[]\BHY]ܛZ[\\H[\ܚ[ۂ[\[\[[ܘK\X^HHۙHBZ[Hؚ[X\[Y[[ ܈X][™\Y[YX\Y\]Y\ܘ]] [[XK\K[H[\ܙ]X]Y]ܛZ[H\\[K[[ۚ]܈[\LP][ˈو\KH\Hܜ˜[[\\\H]YY\][\\ܚX[\XX[YܙHX[ˈ\B\H[XX[ۜY\][ۜ[Z[“Y]ܛZ[X\H[\ܝ[Hو\ B[Y[[L[\H]\Z[Y^Hۙ][ۜ˂Nx&[H\[\X][[[[]\H[XZ[[^K]\][\]\Y’[H[^H^NH[[[\HH\B[YH[HYX[^[\[[[[[[\\Y]H]Y[[[X\^XHHXZ[\[[YH[] \X[\YH\Z]\YܙK\[܈Y\