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Maximize Exercise Benefits | Defining Fiber

From eNewsletter 6/6/2022

DID YOU KNOW that a new study in PLOS ONE found that up to 72% of the difference between people in performance outcomes following a specific exercise can be due to genetic differences? The scientists analyzed results from 3,000 adults aged between 18-55 who had not previously taken part in exercise training to determine how their genes can affect three important types of physical exercise. Muscle strength, cardiovascular fitness, and anaerobic power are all key factors in shaping an individual's fitness, wellbeing, and quality of life. All participants showed improvements following their exercise training, but to varying degrees, even when performing exactly the same exercise training. 44% of the differences were seen following cardiovascular fitness exercises, 10% of following exercises to improve anaerobic power, and the remaining variations were influenced by other factors such as diet and nutrition, recovery, and injuries. We can screen you for all of this with our Pure Genomics wellness screening so you can maximize the benefits of your training!

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Salicylate Action Plan Updated! There has been a significant update to our Salicylate Action Plan. For NCI Well Connect paid members, it is free for download at Members Only Archives or 9.95 for purchase at our website shop (enter the password: discount2018 to get past the firewall).

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Our COVID-19 Vaccine Opinion The document can be found at this link.

Virus Prevention And Treatment Vaccines minimize COVID-19 related mortality and hospitalizations, but SARS-CoV-2 is here to stay. Moreover, it is not the only virus we fight. There are influenza (flu), norovirus (stomach flu), adenovirus (common cold), and four other coronaviruses (common cold), among others. Continue your immune support year-round. For more information, refer to our Prevent and Fight Viruses 2.0 Protocol.

Post-COVID Syndrome 2.0 The official diagnosis for post-COVID syndrome (PCS) are symptoms that last for 12 weeks or more. If you, a family member, friend, coworker, or neighbor is suffering from PCS, diligently following our Post-COVID Syndrome 2.0 Action Plan for purchase, or free to paid members here (must use the password), can bring measurable improvement.

Have a happy, healthy day! Steve and Bonnie Minsky

In Today's Issue

  • Paid Member Content

  • Well Connect Feature: Unique Nutritional Health Considerations Among Women - PART 4

  • Recipe du Jour: Heart of the Artichoke

  • Mythbuster: Prebiotic Body Clock?

  • Brand Buzz: Endorsed Chicken Brands

  • Tech for Wellness: Social Media Rx

  • Green Lifestyle: Better Ventilate Your Home

  • Wild Card: Fiber Screen

  • eInspire: Margaret Cho

  • Free Member Content

  • Did You Know?

  • The Thing About Fiber

  • June 20% OFF Sale Items

  • Pure Genomics

  • Watch - Vit D Genetic Traits

  • Loyalty Program

  • Well Connect Member Benefits

Buy One Year Paid Membership for $79.99*

The Thing About Fiber

Steve: We can all agree that fiber is good for you. Anything beyond this statement is up for debate when individual needs are considered. Dietary fiber that is intrinsic (intact in fiber-rich foods) such as fruit, vegetables, legumes, and whole grains is beneficial for health. Yet, many do not reach half the amount required to attain benefit (25 grams per day for adult women, 38 grams per day for adult men). Thus, many turn to fiber supplements. Fiber supplements can be divided into 4 clinically meaningful categories:

  • Insoluble, poorly fermented (such as bran) - exerts laxative effect by irritation/stimulation of gut mucosa

  • Soluble, nonviscous, readily fermented (such as inulin) - acts more as prebiotic than laxative

  • Soluble viscous/gel forming, readily fermented (such as guar gum) - no significant laxative effect

  • Soluble viscous/gel forming, nonfermented (such as psyllium) - significant laxative effect

The consensus is that these four types, while all not empirically great as laxatives, may exert health benefits associated with effects in the small bowel (i.e., cholesterol lowering, improved glycemic control, satiety, weight loss), dependent upon the formation gel formation. For the large bowel, a fiber supplement that is nonfermented, so that most of the fiber remains intact and present in stool throughout the large intestine, is necessary for a laxative effect. Unfortunately, most of fiber supplements are fermented in the large bowel, thus lacking the water holding capacity required to improve stools. Psyllium is the exception. As evidenced by the aforementioned, fiber supplements do not seem to be all that helpful. That said, to facilitate long-term compliance, it is important for nonconstipated subjects to start a new fiber supplement gradually, initiating dosing at no more than 3 or 4 grams per day the first week, then increasing very gradually over subsequent weeks with a goal of about 10 to 15 grams per day. For constipated patients, any introduction of a new fiber regimen carries a significant risk of cramping pain unless the hard stool is eliminated first. Once the hard stool is cleared, gradually introduce a new fiber supplement as above. This may improve long-term compliance with a new fiber supplement. NOTE: for those who supplement with inulin fiber, be careful to not overdo it. For example, a new study from Cell Host & Microbe found that inulin in doses of 30 grams per day can actually be inflammatory (we never recommend even close to this dose). Inulin should only be used in small doses, based upon individual needs, under the auspices of a knowledgeable health professional. Ideally, we should all eat optimal portions of fruit and vegetables, whole grains and legumes (if tolerated), and then supplemental fiber would be superfluous ;)