Posts tagged with "Diet"

How he does it: Tom Brady’s extreme diet and fitness routines

February 9, 2021

On February 7, Tom Brady broke his own record as the oldest QB ever—at age 43—to win a Super Bowl; when his Tampa Bay Buccaneers took on the reigning champs, the Kansas City Chiefs, on the Bucs’ home turf, defeating them 31-9.

According to NBC News, “The game was supposed to be an epic battle of the ages, pitting the all-time great Brady against Patrick Mahomes, 25, widely regarded as the best young quarterback in the game.”

But it obviously didn’t work out that way, as the Buccaneers took a decisive lead in the first half and never lost it.

Suffice it to say, The New York Post reports, “Brady is one of a kind, a phenomenon who shows no sign of slowing down any time soon in a sport where longevity is rare.”

But how does Brady do it? The Post notes that he follows a stringent diet, exercise, and study routine—not only to keep in shape, but to exceed expectations on every level.

Put simply, Brady is an obsessive—a man with a plan and the determination (and money) to execute it, as John Burns, CEO of Brady’s TB12 health and wellness organization, explains.

“Tom’s sustained success over the past 20-plus years is a testament to his incredible drive and his meticulous approach to everything he does.” Burns says. “It’s that mindset that allows him to keep going.”

Here’s how he does it, according to the Post:

Daily schedule

  • 5:30 a.m.:  Wake up, drink electrolyte water and smoothie
  • 7 a.m.: Breakfast with family
  • 8 – 10:30 a.m.: Hit the gym for strengthening and conditioning
  • 10 a.m:  Beach time
  • 11 a.m.:  Review game footage
  • Noon: Lunch
  • 3 -5  p.m.: Team practice or, in the off-season, surf and workout
  • 5-6 p.m.: Post-workout pliability session
  • 6 p.m:  Dinner with family
  • 7 p.m.: Review films, strategy w/ Coach, charity work
  • 7:30 p.m.: Family time, including reading to kids
  • 8:30 p.m.: Lights out and sleep

Fitness

It’s been said that trainer Alex Guerrero knows Tom Brady’s body better than the QB’s wife, Gisele Bündchen. As well as being his business partner in the TB12 health-and-wellness brand—including a chain of fitness centers that they plan to expand nationwide—Guerrero has  been described by Brady as his “body engineer,” the Post says.

He’s micromanaged the athlete’s training schedule month—and even year—in advance. An average day will begin early with a pre-workout “deep force” massage session with Guerrero. It only lasts four minutes, but targets 20 muscle groups for around 20 seconds each. It helps prepare Brady’s body for an intense workout, beginning with 40 minutes of resistance bands, to make muscles more pliable, soft, and resilient.

As the quarterback has aged, he works out less with weights, which could leave him prone to muscle tears. Now it’s all about planks, lunges and squats, followed by more pliability exercises, such as doing crunches with a vibrating roller beneath his back.

After, there’s another massage, this time with the focus of flushing out the lactic acid that builds up during exercise, to help improve muscle recovery time.

During the NFL season, he’ll work out with teammates in the afternoon. Off season, he might get in some surfing. There’s also another pliability session, to improve muscle recovery time, before bed.

Diet

First thing every morning, Brady has a smoothie. His favorite is made with blueberries and banana, hemp and chia seeds, walnuts, almond butter and hemp milk. He’ll also start drinking electrolyte water.

While there’s no denying that Brady’s spartan diet has played a major part in prolonging his playing career, some of his former New England Patriots teammates thought it obsessive and unappetizing — or as one put it, “that birdseed s–t.”

Caffeine is off the table. So is white flour, white sugar, dairy products and anything with gluten. He steers clear of veggies—tomatoes, eggplants, peppers, mushrooms —that could cause inflammation. Everything has to be organic. Brady each day tries to drink “a couple of hundred ounces” of water, usually enhanced with electrolytes. (He sells those, along with various nutritional supplements, through his TB12 site.)

Allen Campbell was Brady’s personal chef from 2013 to 2016; and helped him to create the TB12 Nutrition Manual, published in 2017. He told the Post that, at this time of year, “We focused on dark leafy greens, some grass-fed animal protein as well as legumes and whole grains.”

But that’s not what Brady will eat before the Super Bowl. His game-day meals are even more basic: a smoothie and a sandwich of almond butter and jelly.

It’s all a far cry from his rookie season in 2000; Brady admitted that his pregame snack used to be nachos while his default lunch was ham-and-cheese subs with onion rings and a large orange soda.

Brady sticks to an 80/20 (plant-based/animal protein) diet. Even his favorite ice cream is plant-based; made from avocado with a little cacao mixed in, so it tastes like chocolate.

Mind

Besides having worked with a life coach in the past,   Brady practices transcendental meditation, striving to become what Guerrero has described as “emotionally stable and ­spiritually nourished.”

He’s also had neuroscans so he can better understand the way his brain processes information and create strategies to improve that.

Brady exercises his brain using apps such as BrainHQ. Although the app was designed to help those with brain conditions such as cognitive damage or memory loss, Brady has used it to sharpen his reactions—working his way through two dozen brain games or more each day.

“Tom explained it like this,” said Henry Mahncke, CEO of the app’s creators, Posit Science. “When he gets the [ball], he remembers the play, then he has to scan the field, locate the receivers, figure out which ones are on their routes and which are open, and make the pass. All in about three seconds.”

Sleep

Finally, the Post reports, Brady loves sleeping. Before his first Super Bowl in 2002, he even took a nap in the locker room only to be woken up with just 12 minutes left before the Patriots were due on the field.

These days, he hits the hay at 8:30  each night and wakes at 5:30 a.m. But everything has to be right. From sleeping on a mattress with a layer of diamond memory foam to setting the bedroom thermostat to between 60 degrees and 65 degrees and shutting down all digital distractions at least 30 minutes before he retires, Brady is as obsessive about sleep as he is about, well, everything else in his life.

And then there’s his magic pajamas: bioceramic-infused sleepwear made by Under Armour to increase energy, promote recovery and improve performance. And you can, too, can sleep like Tom, although a complete set will set you back nearly $200.

Research contact: @newyorkpost

This woman’s stomach photo ‘might make you uncomfortable’—and that’s why she shared it

January 14, 2020

Many women have a “pooch”—not a dog, but a “muffin-top” stomach, caused by water retention, hormones, or a poor diet. Among them is Ashley Dorough of North Decatur, Georgia. The 35-year-old has seen her body change in shape and size over the years—however, despite the ups and downs, the mom of two isn’t being hard on herself. Instead, she’s celebrating her body by posting about those changes on Instagram, she told Health magazine recently.

On January 9, Dorough shared a photo of herself on Instagram, showing off the side of her stomach in a close-up shot. “This might make you uncomfortable to see, and if so… I want you to lean into that and think about why,” she wrote in her caption. “If I had six-pack abs would you also feel uncomfortable? This is an angle I’ve always avoided looking at in the mirror, even 100 pounds ago. But today I did it.”

Dorough told Health magazine that, in the past, she had suffered from disordered eating patterns and body dysmorphia. Because of her body image issues, she constantly felt inadequate.

“Thankfully a really busy career and a husband who NEVER commented on my body size kept me from going down an even more destructive road,” she wrote. “But today, when I finally looked … I was okay. And although it’s so incredibly different than what we’ve been taught is beautiful, I felt compassion and love for this skin and this belly and yes, even the overhang.”

She said that it’s important for her to see bigger bodies in the media, to help normalize body diversity among women. She added that body and fat acceptance helped her break her unhealthy pattern of disordered eating, and has made her want to feed herself in a way that feels healthy for her, specifically.

“So right now, I’ve had to hit pause from anything nutrition or exercise related,” she wrote. “Right now, I have to be okay with gaining a few pounds as I heal. I have to be okay with being a little weaker, because as much as I miss exercising… I know I’m not ready for it yet.”

Dorough’s message received a ton of love from her followers. Other women and mothers praised her post and shared their similar experiences.

“Ooooh yes this took me a long time to see when I first started deliberately making mirror attempts,” one person commented. “Getting past the uncomfortable part (which always lasts longer than we hoped for) is usually biggest part of our growth.”

“This makes me feel so many things, but uncomfortable isn’t one of them—I feel seen, I feel accepted, and I feel like I’m looking at a beautiful body. Thank you for all your transparency as you’re going on this journey. You’re changing hearts and minds,” another woman wrote.

It’s no secret that messages like Dorough’s not only create a positive environment on social media, but they’re also flipping the script on what it means to be beautiful. However, many dietitians and doctors might disagree. We welcome comments from our readers.

Research contact: @health_magazine

Who knew? Steak and chicken affect blood cholesterol equally

June 6, 2019

Many people who are health-conscious limit the amount of red meat they consume, preferring to have white meat, because they believe it is lower in cholesterol.

Wrong. Contrary to popular belief, beef and turkey have the same effect on cholesterol levels, when saturated fat levels are equivalent, base on findings of a study published on June 4 in the American Journal of Clinical Nutrition, News-Medical.net reports.

The study, led by scientists at Children’s Hospital Oakland Research Institute (CHORI)– the research arm of UCSF Benioff Children’s Hospital Oakland—surprised the researchers with the discovery that consuming high levels of red meat or white poultry resulted in higher blood cholesterol levels than consuming a comparable amount of plant proteins. Moreover, this effect was observed whether or not the diet contained high levels of saturated fat, which increased blood cholesterol to the same extent with all three protein sources.

Indeed, the lead author of the study, Ronald Krauss, M.D., senior scientist and director of Atherosclerosis Research at CHORI, commented, “When we planned this study, we expected red meat to have a more adverse effect on blood cholesterol levels than white meat, but we were surprised that this was not the case: Their effects on cholesterol are identical when saturated fat levels are equivalent.”

Krauss, who also is a UCSF professor of Medicine, noted that the meats studied did not include grass-fed beef or processed products such as bacon or sausage; nor did it include fish.

But the results were notable, as they indicated that restricting meat altogether, whether red or white, is more advisable for lowering blood cholesterol levels than previously thought.

No surprise: The study found that plant proteins, such as beans, are the healthiest for blood cholesterol.

This study, dubbed the APPROACH (Animal and Plant Protein and Cardiovascular Health) trial, also found that consuming high amounts of saturated fat increased concentrations of large cholesterol-enriched LDL particles, which have a weaker connection to cardiovascular disease than smaller LDL particles.

Similarly, red and white meat increased amounts of large LDL in comparison to nonmeat diets. Therefore, using standard LDL cholesterol levels as the measure of cardiovascular risk may lead to overestimating that risk for both higher meat and saturated fat intakes, as standard LDL cholesterol tests may primarily reflect levels of larger LDL particles.

“Our results indicate that current advice to restrict red meat and not white meat should not be based only on their effects on blood cholesterol,” Krauss said. “Indeed, other effects of red meat consumption could contribute to heart disease, and these effects should be explored in more detail in an effort to improve health.”

Research contact: rkrauss@chori.org

French fries are the #1 vegetable consumed by toddlers

February 28, 2019

More than one-quarter (27%) of toddlers do not eat a single serving of vegetables a day, according to the latest findings from the Nestlé Feeding Infants and Toddlers Study (FITS).

Among the young children who do, French fries are the number-one vegetable consumed, based on the research results—which has been published in a series of eight papers by the Journal of Nutrition, a publication of the American Society for Nutrition.

The study—which was launched in 2002 by the baby food brand Gerber and now is conducted by the Nestlé Research Center in Lausanne, Switzerland—involved interviews with nearly 10,000 parents and caregivers of infants, toddlers and preschools nationwide in the United States.

The researchers found that food choices tend to change and more nutrient gaps appear after a child’s first birthday, when most begin eating more family foods. By age two, many children have established taste preferences and eating habits that will last a lifetime, which is why pediatricians and public health experts urge parents to help their children set healthy eating behaviors early.

Other new FITS findings reveal that troubling nutrient shortfalls start early and many young children consume sweets and excess sodium:

  • Iron: The percentage of infants between the ages of six months old and one year old who do not consume the recommended amount of iron increased from 7.5% in 2002 to 18% in 2016. Iron is a critical nutrient to support learning ability and brain development. Beef and iron-fortified cereals are excellent sources of iron.
  • Vitamin D: Fewer than 25% of infants get the recommended amount of vitamin D, which the body needs for strong bones and teeth. The American Academy of Pediatrics recommends a daily vitamin D supplement for infants who are exclusively breastfed or receive less than a liter of infant formula per day. Similarly, about 80% of one- to three-year-old childen fall short on vitamin D. Milk and yogurt are good food sources of vitamin D.
  • Fiber: Fewer than 10% of children between the ages of 12 months and 48 months get adequate amounts of dietary fiber. Fiber is found in whole grains, fruits, vegetables, lentils and beans.
  • Sodium: Fully 40% of 1-year-olds and 70% to 75% of two- to three-year-olds exceed the upper limit for sodium. Processed meats such as hot dogs, lunch meat, sausage, and bacon are leading sources of sodium among young children.  These foods also contribute saturated fat to their diets.
  • Sugar-sweetened beverages: About 10% of infants (between six months and one year old), 30% of one-year-olds, and 45% two- to three-year-olds drink sugar-sweetened beverages on a given day, with fruit flavored drinks being the most common.

“Good nutrition during a child’s early years is particularly critical because it sets the stage for healthy eating throughout life,” said Wendy Johnson, VP of, Nutrition, Health and Wellness for Nestlé USA, in a company release. “Exposing young children to a rainbow of fruits and vegetables, and a variety of foods and flavors, is important as children are forming their tastes and eating habits for life.”

Research contact: joshua.morton@us.nestle.com

We are what we eat: The American Gut Project

June 12, 2018

Our inner lives—from digestion to mental health—are affected by the bacteria that live in our guts, based on the first major findings of a study of the “poop” of 11,336 average Joes by researchers at the University of California San Diego School of Medicine and their collaborators worldwide. The American Gut Project, launched in November 2012, is a crowd-sourced, global citizen science effort to better understand human microbiomes—which types of bacteria live where, how many of each,; and how they are influenced by diet, lifestyle and disease.

The project—described May 15 in mSystems, the journal of the American Society for Microbiology— is the largest published study to date of the human microbiome.

“It’s really amazing that more than 10,000 people—members of the public who want to get involved in science whether or not they work in a lab or have a [doctoral degree]—have mailed their poop to our lab so that we can find out what makes a difference in somebody’s microbiome,” said Rob Knight, Ph.D., who is one of three co-founders of the research project and who also is a professor in the UC San Diego School of Medicine and Jacobs School of Engineering, and director of the Center for Microbiome Innovation at UC San Diego.  The other two are Jeff Leach, Ph.D. and Jack Gilbert, Ph.D.

The researchers recruited their participants—mostly from the United States, the United Kingdom, and Australia, but also from 42 other nations and territories—who were willing to contribute $99 as “citizen scientists.” Having done so, they then received a kit, which enabled them to collect a fecal, oral, or skin swab and then mail it back to UC-San Diego. Along with the sample, each participant answered a voluntary survey that included questions about general health status, disease history, lifestyle, and diet. They also could choose to participate in an online forum called Gut Instinct, through which they could share their lifestyle-based insights. Once the sample was processed, participants received a report that detailed specifically what was living in their guts (or other body site).

To tease out the identities of the bacteria living in a participant’s mixed sample, the American Gut Project team sequenced a genetic marker unique to bacteria and archaea. Called 16S rRNA, this molecule acts as a sort-of bar code for these microbes.

First findings

All of the data collected by the American Gut Project are publicly available, without participants’ identifying information. This open access approach allows researchers around the world to mine the data for meaningful associations between factors such as diet, exercise, lifestyle, microbial makeup and health. Among the observations that have emerged to date are the following:

  • Diet: The number of plant types in a person’s diet plays a role in the diversity of his or her gut microbiome—the number of different types of bacteria living there. No matter the diet they ate, participants who ate more than 30 different plant types per week (41 people) had gut microbiomes that were more diverse than those who ate 10 or fewer types of plants per week (44 people). The gut samples of these two groups also differed in the types of molecules present.
  • Antibiotics. The gut microbiomes of American Gut Project participants who reported that they took antibiotics in the past month (139 people) were, as predicted, less diverse than those of people who reported that they had not taken antibiotics in the last year (117 people). But, paradoxically, people who had taken antibiotics recently had significantly greater diversity in the types of chemicals in their gut samples than those who had not taken antibiotics in the past year. What’s more, the participants who ate more than 30 plants per week also had fewer antibiotic resistance genes in their gut microbiomes than people who ate 10 or fewer plants. In other words, the bacteria living in the guts of the plant-lovers had fewer genes that encode the molecular pumps that help the bacteria avoid antibiotics. This study didn’t address why this might be the case, but the researchers think it could be because people who eat fewer plants may instead be eating more meat from antibiotic-treated animals or processed foods with antibiotics added as a preservative, which may favor the survival of antibiotic-resistant bacteria.
  • Mental health. The American Gut Project researchers also examined the gut microbiomes of 125 people who reported having a mental health disorder, such as depression, schizophrenia, post-traumatic stress disorder (PTSD),or bipolar disorder. They matched each of these participants to individuals who did not have a mental health disorder, but did have other major factors in common, such as country, age, gender, and body mass index. The team found that people with a mental disorder had more in common with other people with mental disorders, in terms of the bacteria makeup of their gut microbiomes, than they did with their mentally healthy pairs. The observation held true in both U.S. and U.K. populations, in males and females, and across age groups. In addition, the research team found some indications that specific bacteria types may be more common in people with depression than people who do not have the condition.

Most of the findings emerging from the American Gut Project so far are simply observations or associations, and in many cases researchers can’t yet extrapolate the ultimate effect on human health. For example, while the researchers observed that people who eat many plants have a more diverse gut microbiome than those who don’t, they don’t yet know if increasing a person’s microbial diversity from its current level would have a direct positive effect on his or her health. However, the ultimate goal is to improve health with this knowledge.

 The work is ongoing. “The human microbiome is complex, but the more samples we get, the sooner we will be able to unravel the many ways the microbiome is associated with various health and disease states,” Knight said. “The American Gut Project is dynamic, with samples arriving from around the world daily. The analysis presented in this paper represents a single snapshot, but we want eventually to go beyond making maps of the microbiome to making a microbiome GPS that tells you not just where you are on that map, but where you want to go and what to do in order to get there in terms of diet, lifestyle or medications.”

To participate in the American Gut Project, visit AmericanGut.org 

Research contact: hbuschman@ucsd.edu

Moderate drinkers may have better chance of reaching age 90 than exercisers

February 23, 2018

People who drink moderate amounts of alcohol live longer than those who abstain—and also live longer than their peers who exercise—based on results of a long-running study by The UC Irvine Institute for Memory Impairments and Neurological Disorders (UCI MIND) released this week.

Specifically, Dr. Claudia Kawas, a professor of Neurobiology and Behavior at UCI’s School of Biological Sciences, told a scientific conference in Austin, Texas, “modest drinking improves longevity.”

Indeed, The 90+ Study—which looks at the habits, diet, activities and medical history of the “oldest-old” among us—has established that elderly people who drink two glasses of wine or beer a day are 18% less likely to die early.

And surprisingly enough, that makes them healthier than their peers who exercise—who only reduce their risk of premature death by 11%, the UCI MIND researchers found.

What’s more, the researchers found, people who were overweight in their 70s lived longer than average or underweight people did.

The 90+ Study was initiated in 2003 to study the oldest-old—the fastest growing age group in the United States.  Today, it is among the largest studies of the oldest-old in the world. More than 1,600 people have enrolled

Initial participants in the UCI study were once members of The Leisure World Cohort Study (LWCS), which was started in 1981.  The LWCS mailed surveys to every resident of Leisure World, a large retirement community in Orange County, California (now incorporated as the city of Laguna Woods). Using the 14,000 subjects from the LWCS, researchers from The 90+ Study were able to ask, What allows people to live to age 90 and beyond?

 Among the findings of the study over the past 30-plus years is that more than 40% of people age 90 and older suffer from dementia while almost 80% are disabled. Both are more common in women than men.

 The 90+ Study is seeking new participants. If you are at least 90 years old and are willing to participate in twice annual visits and donate your brain to research after death, you may be eligible to enroll in The 90+ Study.

Research contact: awasserm@uci.edu