The Setpoint Diet by Jonathan Bailor

Author:Jonathan Bailor
Language: eng
Format: epub
Publisher: Hachette Books
Published: 2018-12-31T16:00:00+00:00

Principle #4: Hormonal

Yasuhiro Izumiya, MD, PhD, a molecular cardiologist at Boston University, found that the development of the specific type of muscle fibers targeted by SANE movement “can regress obesity and resolve metabolic disorders in obese mice” (Izumiya 2008). Notably, Izumiya doesn’t mention “burning calories” or “working up a sweat,” but rather mentions “resolving metabolic disorders”—that is, clearing hormonal clogs.

Izumiya went on to describe how these muscle fibers cleared hormonal clogs by improving “insulin sensitivity and [causing] reductions in blood glucose, insulin, and leptin levels.” Most encouragingly, he noted, “These effects occurred despite a reduction in physical activity.” This is more proof that less is more when you want to clear hormonal clogs and lower your setpoint.

The effect on other hormones is equally profound. Exercise scientists from East Carolina University in Greenville, North Carolina, and Pennsylvania State University in University Park examined the effects of both concentric and eccentric muscle contractions on several anabolic (setpoint-lowering) hormones. The 21 test subjects were young men randomly assigned to one of three groups: an eccentric-training group, a concentric-training group, and a nonexercising control group.

The eccentric group showed increased levels of both growth hormone and testosterone—both of which favor muscle-toning and development, plus decreased secretion of cortisol (which suppresses muscle development and stores fat). These findings suggest that eccentric muscle contractions are most effective for eliciting an increased flow of anabolic hormones conducive to developing your calorie-hungry and setpoint-lowering lean muscles—and dampening the effects of fat-storing cortisol.

Eccentric exercise also helps clear up another hormonal condition: insulin resistance. A study in Medicine & Science in Sports & Exercise found that just half an hour of eccentric exercise a week reduced insulin resistance more than concentric exercise did (Irving et al. 2008). Twenty women were randomly assigned to an exercise group that did either concentric or eccentric movements once a week for 8 weeks. At the end of the experiment, researchers discovered that the eccentric exercisers had substantially increased muscle strength, decreased insulin resistance, and improved blood lipid profiles more than concentric exercisers.

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