Tag: kesehatan

Myths about Fat and Health Articles

If you read my previous article about juicing, you might have guessed that I’m not a big fan of Paleo diet. And that is correct. But recently it seems to be popular to bash Paleo diet such that even international business times and the telegraph all published an article about how bad Paleo diet is based on a single study which I personally believe doesn’t really answer a lot of question.  Well, unfortunately your writer here is a science based contrarian and this article will instead be dedicated on giving some reason why I still love my bacon and butter:

1. What the research actually said

mouse

First of all, the “latest research” done in Australia (don’t you just love the land from down under that came up with the multifidus story) only involved mice, not humans. Second of all, the mice in the study was force fed 81% fat diet while the control group were only fed 10% fat. Mind you that even if you ate a diet consisting 100% from sausage mcmuffin, you would only be eating 39% fat, less than 1/2 of the rat study and rats don’t normally eat so much fat anyway. So this is definitely something very unnatural. Least we forget that there has been numerous study on Paleo diet on diabetic people, paleo diet on people with certain heart disease, and Paleo diet on healthy individuals. All which gave positive result by the way.

The point I want to take is, never take a conclusion based on a single research, and always have a trusted source (which apparently is hard to find) to translate this research for you. Even the human trials have very limited sample size in very limited setting, hence depending on your genetic make up, Paleo diet might or might not be good for you. In fact, based on a research done in Israel last year, depending on your gene, tomatoes might spike your blood sugar level more than pasta.

2. Why You shouldn’t jump head first into Paleo instead

masai

Wait, so if this latest trend of paleo bashing is not correct, does that mean its ok to go all paleo?

Well, not so fast. As the latest research from University of Chicago has proven, our ancestors actually do eat carbs, including all the way back from 10,000 years ago! And these starches are important for the growth of our brain!

An underlying premise of the Paleo diet is that our human genome has stopped evolving over the past 10,000 years and we are most optimized to function with the diet at the time. These “researchers” then observe the Maasai tribe in Africa and other nomadic tribes around the world before concluding that if you want to be healthy (even if your ancestors are rice eating asian), you should eat like the Massai.

Except that humans do still evolve even to recent times. One study on Eurasians from 6500 to 300 BC with Caucasian farmers has shown multiple genetic mutation for better adaptation to the Caucasian shift to agricultural society. Another study has shown how even our saliva has evolved. Yet another showed another evolution to improve our immune system. Mind you these are just a few of the studies over the past decade that simply debunked the Paleo underlying premise.

3. What I would recommend

Tumpeng-Jawa

As recent article on national geographic based on Professor Stephen Le’s research elegantly put it, you should eat what your ancestor’s ate 500 years ago. Or as the popular saying goes, don’t eat something your grandma would not recognize as “food”.

So, if you have moved to a different country with different climate, have a mixed racial background, or want to be bigger/taller from the previous generation, does that mean you are stuck? Well, I for one always believe that you should experiment, mix and match, and see which works for you. My mentor is 100% British background and he was diagnosed with celiac disease a decade before the gluten free craze, so he eats rice instead. Use caution, see which works for you, and have a trusted expert help you translate the latest craze. I for one love alcohol but having alcohol will quickly bury my 6pack and eating a tonne of rice would not affect my body fat composition. Most of the established science regarding sports medicine diet are correct and well, both Hafthor Bjornsson and Brian Shaw, No. 1 and 2 strongman champion ate a balance source of carbs, fat, protein and fiber.

Why Chicks Should Hit The Weight Room

Recently I had yet another talk with my sister regarding women doing weight training. And its amazing how even in this modern age and feminism, some women are still afraid of getting some iron diet because of misconceptions and old fairy tales. So I hope this article will help convince women to hit the barbell and for the men to cite and better persuade their gf/wife to join them at the gym.

1. You get to eat and not get fat

blueberry cheesecake

A long standing joke is that what women really want is not a dashing rich and adventurous gentleman to be completely devoted to her. What women really wants is to eat and not get fat. And its common sense that in order to loose weight, then you need to spend more energy than what you consume right? Well, what happens if I told you that long term calorie restriction leads to lower metabolism. I.e. you need to continuously reduce what you eat in order to continue loosing weight. Keep in mind that 65 – 75% of calories you spend is while you are resting. Heck research on mice even indicates that if you go on a diet for a while and then you stop, you could even get more fat with the SAME diet as before. So diet alone will not help. Meanwhile, strength training allows you to jack up your metabolism long AFTER you finish your exercise. Basically you can loose weight while keeping the same diet! Mind you all this has been proven by Oxford researchers.

2. No, women will not get ripped just from weight training alone

female bodybuilder

A common misconception is that women that lift weights will get bulky and muscular. Except that Males testosterone blood level is 7 – 8 times greater than females and that the average male produces on average 20 times more testosterone than females. Yes, male body naturally produces and absorbs testosterone at several multiple greater than female. So in order for women to get jacked as big as the image above, they need to use more steroid than men. So no need to worry about looking like a female Arnold ladies. In fact, although this below chick squats more than I do pound for pound, her legs still looks normal.

ZoeSmithLYG

Her name is Zoe Smith by the way, she competes in 49 kg weightlifting class and she squats 160 kg, more than 3x her own body weight.

3. Helps you adjust your body contour

fitness butt

And butts that squats are always hotter than butt that belong to full time desk jockeys. OK, hiking, skiing and tennis also gives great butts, so please don’t get jealous honey. I for one like legs that have some musculature on it, not just skin and bones.

4. Build stronger bones

bone

Tired of listening to your mom or grandma complained about her osteophorisis? Well, tell them to hit the gym as research has shown how weight training increases bone density even in post menopausal women. Plus the men in the family would definitely appreciate the natural butt lifts their women are getting.

5. They also build stronger joints

knee

Your grandma also complained about her knees? Well, as they say, use it or loose it. Research also shown how weight training helps improve joint health even on people with osteoporosis. Of course the key being doing full range motion, proper movement pattern, and not too much repetitive loading. So I do not recommend de-conditioned people regardless of their age to jump into a crossfit or bodypump class.

So there you have it ladies, happy lifting. And if your man is afraid that you would snatch more weight than he does, then maybe its time for you to get an upgrade and get a better man!

Why Juicing is Bad For You

Juicing here as in people doing the juice diet. I’m not talking about “juicing” as in using roids, HGH, insulin etc., although I don’t recommend most people doing it either. I’m talking about the practice of drinking the juice from every fruit and vegetable and just throwing away the most nutritious and healthy bit out of it. Based on IBIS world research, juice market globally has grown to 3 billion USD in 2019 and expected to grow further. In 2015 I went to a health fair and one of the juice cleanse peddler complemented my shape before remarking “you must have done regular cleanse yourself and can recommend us to your friends!” Eumh… how about no? And let me tell you all why its actually bad:

1. Its actually bad for you

A doctor friend would forbid me from drinking coke, but she herself likes to drink orange juice. Because orange juice and all these other juices are healthy right? Except that these juices are high in fructose. Your body doesn’t care if the fructose comes from corn syrup or from freshly squeezed organic orange. And fructose has been linked to obesity and metabolic syndrome. These juices is actually blocking your way towards your ideal body. People that eat lots of fruit and vegetables don’t get the same problem.  The fibers in the fruit and vegetables will help slows down the fructose absorption rate not experienced from simply drinking the juice.

2. Your body already has an amazing cleansing organ

Yes, you don’t need to do a yo-yo diet to clean your body. The body comes pre-equipped with its own cleansing organ called the liver. The liver is so powerful in fact that if only 25% of itself is left, it can still regenerate to its full size.

3. Juicing throws out all the good parts from the fruit and vegetable

the pulp you throw away when you juice contains all the healthy fiber, minerals and fat your body needs. And those fats are essential for certain type of vitamin absorption. i.e. Juicing might lead to nutrient deficiency even though you are drinking the vitamins in excess. Most of those minerals are also not located in the juice, they are in the pulp!

4. Cooking actually helps your body absorb more nutrients

Yes, in the advent of the Paleo movement, everything raw became trendy again. So why did all dominant civilizations across the globe somehow develop cooking indigenously? Because cooking helps your body absorb more nutrients. It even change the phytochemical compounds in the vegetables and term it into a more biologically ready form. Something you don’t get from chugging it raw.

5. It is also bad for the environment

Remember about those wasted pulp in point 3? Well, when you just throw them out and ended up in landfills, it will rot and release methane, 71 to 100 times worse than carbon dioxide in trapping heat in the atmosphere. More people juicing simply means more of the good stuff heading to the landfill. If you think going vegetarian will help the planet, well, juicing is like going the opposite direction, with a rocket.

So there you have it folks, next time, think before you buy that juice and you know, maybe you should just eat the fruits and vegetables instead, better for you and the planet.

Cheers!