Healthy Byte: Fountain of Youth is Not a Fountain


  • By Robert Nellis

Mayo Clinic discovers high-intensity aerobic training can reverse aging processes in adults

March 10, 2017

Running on a treadmill

ROCHESTER, Minn. — Everyone knows that exercise is good for you, but what type of training helps most, especially when you’re older – say over 65? A Mayo Clinic study says it’s high-intensity aerobic exercise, which can reverse some cellular aspects of aging. The findings appear in Cell Metabolism.

Mayo researchers compared high-intensity interval training, resistance training and combined training. All training types improved lean body mass and insulin sensitivity, but only high-intensity and combined training improved aerobic capacity and mitochondrial function for skeletal muscle. Decline in mitochondrial content and function are common in older adults.

High-intensity intervals also improved muscle protein content that not only enhanced energetic functions, but also caused muscle enlargement, especially in older adults. The researchers emphasized an important finding: Exercise training significantly enhanced the cellular machinery responsible for making new proteins. That contributes to protein synthesis, thus reversing a major adverse effect of aging. However, adding resistance training is important to achieve significant muscle strength.

“We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits,” says K. Sreekumaran Nair, M.D., Ph.D., a Mayo Clinic endocrinologist and senior researcher on the study. He says the high-intensity training reversed some manifestations of aging in the body’s protein function. He cautioned that increasing muscle strength requires resistance training a couple of days a week.

The study’s goal was to find evidence that will help develop targeted therapies and exercise recommendations for individuals at various ages. Researchers tracked metabolic and molecular changes in a group of young and older adults over 12 weeks, gathering data 72 hours after individuals in randomized groups completed each type of exercise. General findings showed:

  • Cardio respiratory health, muscle mass and insulin sensitivity improved with all training.
  • Mitochondrial cellular function declined with age but improved with training.
  • Increase in muscle strength occurred only modestly with high-intensity interval training but occurred with resistance training alone or when added to the aerobic training.
  • Exercise improves skeletal muscle gene expression independent of age.
  • Exercise substantially enhanced the ribosomal proteins responsible for synthesizing new proteins, which is mainly responsible for enhanced mitochondrial function.
  • Training has no significant effect on skeletal muscle DNA epigenetic changes but promotes skeletal muscle protein expression with maximum effect in older adults.

Co-authors on the article are all from Mayo Clinic:

  • Matthew Robinson
  • Surendra Dasari, Ph.D.
  • Adam Konopka
  • Matthew L. Johnson
  • Manjunatha Shankarappa, M.D.
  • Raul Ruiz Esponda
  • Rickey Carter, Ph.D.
  • Ian Lanza, Ph.D.

The research was supported by several grants from the National Institutes of Health, as well as by Mayo Clinic, the Robert and Arlene Kogod Center on Aging and the Murdock-Dole Professorship.

Healthy Byte: New Year Resolution Special Edition Part 2

As everyone pours into the gym for their New Year Resolutions, here’s the second half of the equation to get healthy … a person’s nutritional intake. There’s simply isn’t enough hours in a day to out-gym poor eating and although I personally do not advocate a particular “diet” many will go this route first. And if done correctly, some will see great results. So I thought this would be some good info to share for those who are going to the gym but have no idea where to start in regards to their nutrition. Always keep in mind that which ever eating approach you choose the more drastic the more difficult transition to maintenance may be & vice versa. Best of luck!

U.S.News & World Report Reveals the 2016 Best Diets Rankings

Washington, D.C. – Jan. 5, 2016 – U.S. News & World Report today released the 2016 Best Diets, a web portal featuring rankings and information on longstanding and new diet plans to help the estimated 45 million Americans who diet each year – and millions more globally – achieve healthier lifestyles. U.S. News’ panel of health experts ranked 38 diets, naming DASH (Dietary Approaches to Stop Hypertension) the Best Overall Diet for the sixth year in a row. The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, a new addition to the 2016 list, follows at No. 2, tied with the TLC (Therapeutic Lifestyle Changes) diet. Weight Watchers continues to be the No. 1 Weight-Loss Diet and is tied with the Mayo Clinic Diet as the Best Commercial Diet. In the inaugural ranking of Fast Weight-Loss Diets, the HMR program and Biggest Loser Diet tie at No. 1.

In addition to the MIND diet, U.S. News added two other diets to the 2016 rankings: the Whole30 diet and the Fertility Diet. The MIND diet, credited with preserving cognitive abilities, takes two proven diets – DASH and Mediterranean – and zeroes in on foods that promote brain health. The plan takes a top rank on the main list in part because it is also the No. 1 Easiest Diet to Follow, tied with Weight Watchers and the Fertility Diet. The Fertility Diet, which claims certain changes in diet, weight and activity can help you get pregnant faster, also debuts as the No. 1 Diet for Diabetes partly because of its elimination of trans fats.

The Whole30 diet, a 30-day program that bans processed foods, legumes, grains, dairy, alcohol and added sugar, ranks at No. 38 on the overall list – a spot previously held by two other popular diets, Paleo and the Dukan Diet. The Raw Food diet and Atkins are also at the bottom of rankings categories like the Best Diets for Healthy Eating, and are tied at No. 34 on the main list. At No. 38 in the Easiest Diets to Follow category, Raw Food was deemed the most difficult diet to follow.

“Our rankings put hard numbers on the belief that no one diet is ideal for everybody, but the best food plans overall are sustainable,” said Angela Haupt, senior health editor at U.S. News. “Besides the rankings and data, each diet has a detailed profile that includes how it works, evidence that supports or refutes its claims and a nutritional snapshot – tools that, along with the advice of a physician or nutritionist, can help consumers invest in diets that suit their lifestyles and further their health and wellness goals.”

 U.S. News’ panel of health experts includes nutritionists and physicians specializing in diabetes, heart health and weight loss, who scored each diet for short- and long-term weight loss, ease of compliance, safety and nutrition. Diets were ranked in nine categories, including diabetes and heart disease prevention and control, as well as easiness to follow and likelihood of weight loss. For further details on how the rankings were calculated, see the methodology.

U.S. News 2016 Best Diets Rankings

*See the full lists here

Best Diets Overall

1. DASH Diet
2. MIND Diet
2. TLC Diet

Best Commercial Diets

1. Mayo Clinic Diet
1. Weight Watchers
3. Jenny Craig

For Weight Loss

1. Weight Watchers
2. HMR Program
3. Biggest Loser Diet
3. Jenny Craig
3. Raw Food Diet

For Fast Weight Loss

1. Biggest Loser
1. HMR Program
3. Atkins
3. Weight Watchers

Easiest To Follow

1. Fertility Diet
1. MIND Diet
1. Weight Watchers

For Healthy Eating

1. DASH Diet
2. TLC Diet
3. Mediterranean Diet
3. MIND Diet

For Diabetes

1. Fertility Diet
2. Biggest Loser Diet
2. DASH Diet

For Heart Health

1. Ornish Diet
2. TLC Diet
3. DASH Diet


1. Mediterranean Diet
2. Flexitarian Diet
3. Ornish Diet

Media Contact: Sophia Sherry,, (U.S.) +1-202-955-2031.

About U.S. News & World Report

U.S. News & World Report is a global digital news and information company that empowers people to make better, more informed decisions about important issues affecting their lives. Focusing on Education, Health, Personal Finance, Travel, Cars and News & Opinion, provides consumer advice, rankings, news and analysis to serve people making complex decisions throughout all stages of life. 30 million people visit each month for research and guidance. Founded in 1933, U.S. News is headquartered in Washington, D.C.

Originally Posted HERE

HB Sig