La Puma, known for his ongoing clinical research in men’s health, covered insightful topics ranging from balancing male hormones and minimizing harmful belly fat, to how to stay fit as you age. As Jim mentioned in the webcast, “Men and women are different and they should diet differently,” Dr. La Puma also touches on the power of looking at food as fuel, as well as pleasure and convenience.
Updated 9/24/2014: Thanks for watching! You can view additional deep dives we held with nutrition and performance innovators like our webcast with Mark Sisson of Mark’s Daily Apple, and our webcast with The Calorie Myth’s Jonathan Bailor, in Part 1 or Part 2 (lots of information).
See below for the highlights, check out the replay, and pass it along to your friends to empower them to take control of their health.
When it comes to managing your health based on outcomes, what are the big numbers that matter?
Waist size/belly fat, blood pressure, blood sugar as a measure of glycemic control, CRP, LDL and HDL cholesterol. Tracking insulin isn’t the only answer.
Is fat that men accumulate in their waistline a different tissue and composition than females?
Sort of. Men accumulate what’s known as visceral fat (abdominal fat) much easier than women do, resulting in hard-packed bellies. Women can accumulate visceral fat – usually around the buttocks or thighs – but it’s unusual, and not nearly as common as it is with men. Women’s hormonal actions are not the same.
Why is testosterone in men – especially as you get older – so important?
It’s important when you’re young because it contributes to all of your secondary sex characteristics (ex: beard growth, voice lowering). In middle age, you can have a reduction in testosterone on an annual basis, producing less each year. Testosterone contributes to muscle growth, well-being, energy, drive, ambition and sense of purpose, along with important metabolic effects. It’s a master hormone for men.
What are some simple observations you can make that can alert you to low testosterone?
Lack of energy, lost interest in sex, and inability to build muscle are common traits. It’s difficult to separate this from something like clinical depression or other serious diseases, such as anemia or diabetes. Some medicines even lower testosterone. The best way to know your testosterone levels is to get tested.
How achievable are results from the REFUEL jumpstart program for someone who is morbidly obese – are there results in the 24 days?
Yes, it’s engineered to help people shed that fat and boost strength and stamina in those 24 days. Most men begin noticing a difference within the first three days. Typically the treatment of choice for someone morbidly obese is bariatric surgery, but I’ve had people improve without it. Set your expectations – start a little at a time and reward yourself for any progress made. The three-day jump start is dependent on the five rules that are found throughout the REFUEL program.
What are the five simple rules for success with the three-day jump start program for men?
- Don’t eat anything you can crumple or crush. Those highly processed foods make us fatter and hungrier.
- Drink 3L of citrus water a day. Among a host of benefits, citrus contains vitamin C, which produces growth hormone and helps boost metabolism.
- Eat off of a 6-inch plate with a rim for dinner at home.
- If you eat any carbs from grains, tart them up. Adding a vinegar or citrus juice will change the glycemic load and helps you digest it more slowly.
- Eat lean, undisguised protein and undisguised, strong vegetables. Primarily cruciferous – mustard greens, daikon, broccoli, etc.
You can check out Dr. La Puma’s book, REFUEL, and learn more about how you can track the effects of nutrition and lifestyle on your biology with a WellnessFX Baseline package. It’s never too late or early to put the health data in your pocket – Quantified Selfie, anyone?
The posts on this blog are for information only, and are not intended to substitute for a doctor-patient or other healthcare professional-patient relationship nor do they constitute medical or healthcare advice of any kind. Any information in these posts should not be acted upon without consideration of primary source material and professional input from one's own healthcare professionals.