How much protein do we really need while in a caloric surplus?

The general public has always been confused as to which diets are the ideal fit to sustain health and longevity to live a long and disease-free life. Examples include diets that are high in protein, low in carbs, high in fat, low in fat, or high in carbs.

Grass-Fed beef. Creative Commons Attribution-Share Alike 2.0 Generic. https://commons.wikimedia.org/wiki/File:Eye_Fillet,_Grass-Fed_Beef.jpg

 

Athletes are an example of people who require extensive information surrounding fitness and nutrition and muscle building is usually required when starting out. Furthermore, there are underweight individuals who struggle to gain weight. In both cases a need is gain weight in a healthy way is called for. What defines healthy weight gain? Most athletes would mention that they would like to gain muscle rather than fat because increasing lean body mass will increase your metabolism since muscles are a metabolically expensive entity. Which macronutrient partitioning should be used for maximal muscle growth and minimal fat gain?

Creative Commons Attribution-Share Alike 4.0 International. https://commons.wikimedia.org/wiki/File:Protein-rich_Foods.jpg

A study published in the Journal of the American Medical Association took a single-blind randomized controlled trial which included 25 male and female volunteers with a body mass index between 19-30 and aged 18-35. The participants first consumed a diet (15% of energy from protein, 25% from fat, and 60% carbohydrates) for 13-25 days designed to yield information about their basal caloric needs. The following 8 weeks patients were fed 40% calories higher than their basal caloric requirements. There were three groups in this study 1) Fed a low protein diet (6% of energy from protein, 52% from fat, and 42% from carbohydrates) 2) Fed a moderate protein diet (15% of energy from protein, 44% from fat, and 41% from carbohydrates) 3) Fed a high protein diet (26% of energy from protein, 33% from fat, and 41% from carbohydrates).

The low protein group had significantly lower changes in weight and lean body mass than the other groups. The high protein group and the moderate protein group didn’t have statistically significant differences in weight change, accumulation of fat, and changes in lean body mass.

Figure 1. Body Composition Changes from 8 weeks of Overfeeding

The data shows that changes in body composition can be highly affected by protein intake since the amount of protein you should be consuming according to the American dietary Acceptable Macronutrient Distribution Range (ADMR) is 10%-30% calories coming from protein for adults. The low protein group was only taking in 5% of their calories from protein and the results show that this resulted in a loss of lean body mass which is uncharacteristic when you’re in a caloric surplus. This means that the group that had 5% energy from protein was likely in a state of negative nitrogen balance which means that muscle breakdown exceeded muscle synthesis and due to lack of essential amino acids being present to replace the muscle that is broken down from regular muscle movement, the result is a loss in lean body mass which is undesirable while gaining weight.

Meat-ing a Rising Global Demand for Food

If the 20 largest meat and dairy companies in the world were a single country, they would have overtaken Germany to become Europe’s largest polluter in 2016 (GRAIN & IATP, 2018).

This statement probably makes you sad. But you’ll also get over it in the next few minutes because meat is tasty, and nothing else can fill its void in your life. Despite the damaging impacts of industrial livestock farming on the environment, the demand for farmed meat is unlikely to change without any effective meat substitutes.

But this reality is being challenged by a San Francisco-based start-up, JUST For All, developing lab-grown meat products. The movement is inspired by solving two of the meat industry’s biggest problems: the unethical treatment of animals and the poor efficiency of meat production.

The world’s first lab-cultured hamburger unveiled in 2013. Image Source: World Economic Forum – The Meat Revolution by Mark Post

The idea involves harvesting muscle tissue from an animal, followed by isolating special satellite cells from the sample. These cells can become skeletal muscle cells and so are allowed to multiply under controlled lab conditions. The cells eventually clump up into muscle fibers which can be processed into meat:

An overview of the process of producing meat in the lab – Figure by Brad Wierbowski (Image Source) (accessed 22nd October, 2018)

Raising animals for food requires many resources such as water, feed, and energy for animal upkeep. But you might think the same is true for many other industries in today’s age. The claim is justified, but the main problem concerns the resource efficiency of meat production i.e., how much meat we produce relative to the number of resources we invest.

The graph below is an example of the resource efficiency of animal feed in producing meat and dairy products. The efficiency is expressed as the percentage of energy in animal feed actually incorporated into an animal product. The energy conversion efficiency of most meat products is below 15%, with beef ranking last at 1.9%. This means that about 98% of the energy in the feed a cow eats is wasted. 

Graph illustrating percentage of energy in animal feed incorporated into final animal product. Figure by Sahil Kanani. Data Source: (Alexander et al., 2016)

I was personally skeptical about the notion of growing meat in a petri dish, but the benefits are significant. Most of the energy consumed by an animal is either wasted as heat or used in other metabolic processes asides from muscle production. Cell cultures eliminate most of these side processes, making more energy available for muscle fiber growth.

Furthermore, only a single sample of tissue needs to be harvested to make a large amount of meat: about 80,000 quarter-pounders according to start-up company Mosa Meat. Lab-grown meat effectively removes the need to raise animals from birth to harvest, reducing how much water and energy we use for meat production. 

But the road to cleaner meat is also not so straightforward. The lab-grown meat industry still needs to convince people that their products are safe to consume. Several start-ups have recently faced resistance from the US Cattlemen’s Association (USCA) who filed a petition on how lab-grown meat should be marketed. The lobby group has demanded that the term ‘meat’ only include products derived from raising or slaughtering animals. From my analysis, the petition aims to deter consumers from purchasing lab-grown meat due to the negative preconceptions associated with ‘artificially’ produced foods.

Overall, for clean meat to be well-assimilated, the industry must do a good job of educating the public about the safety of their products and highlighting the need for a more environmental-friendly meat substitute.

Is it also far too late in this blog to declare i’m vegetarian?

Diversity in Forests Increase Carbon Absorption

A new study in China, shows that a mix of trees can absorb twice as much carbon from the atmosphere than forests consisting of a single species.

A joint research study involving scientists from China, Switzerland and Germany, explored the effects of polyculture of trees in forests. In 2009, researchers replanted large patches of deforested areas in Jianxi province, with up to 16 different species of plants, totaling at 150,000 trees.

Plants grow by photosynthesis, requiring water, sunlight and carbon dioxide. Plants use the carbon in carbon dioxide as a building block for their structures. As a forest grows, plants trap carbon dioxide, helping mitigate the effect of greenhouse gases. This is greatly beneficial towards us, since a by-product of this process is lumber, which has a widespread of applications.

Scientists allowed the patches of cultivated forests to grow over the span of 9 years. After this maturation stage, scientists cut down 100 trees to determine the amount of carbon absorbed by the trees via biomass analysis. A staggering 47% percent of mass of the branches and trunks was carbon, vastly outperforming traditional monoculture forests. “The study shows that forests are not all the same when it comes to climate protection – monocultures achieve not even half of the desired ecosystem service,” said Bernhard Schmidt from the department of biology at the University of Zurich.

multi-species forests (left) vs. single-species forests (right)- made by me, data from Yuanyuan Huang et al.

Scientists believe that this increase in carbon absorption productivity is due the increase in plant density. Planting shrubs in the forest floor increases the plant density greatly. Taller trees receive the most sunlight, shrubs and other lower lying vegetation are accustomed to the shade of larger trees, allowing them to grow and store carbon with less sunlight.

This new research is important in combating global warming. Monoculture planting of trees is prolific in the province of British Columbia where logging is common. Planting a variety of plants will greatly increase the forest’s efficiency to absorb carbon dioxide. Increasing plant diversity also has other benefits, such as a more robust ecosystem. Increased plant diversity increases resiliency towards pests and diseases.

Pine tree beetles spreading in a forest due to monoculture- photo by Jonhall

This new research is important for all of us, as it is a direct method which we can mitigate global warming. Small change such as planting shrubs after a logging operation can greatly benefit us all. Increasing awareness of this new research can lead to more ecofriendly practices in the industry.

Let’s Talk About Weed

So last Saturday, I was enjoying my night out with friends. Then suddenly, some stranger started smoking weed.

How do people even bear that smell? It was so pungent that I got dizzy and had to leave.

With the recent legislation of weed and the visible puff of smoke around The Nest the other day, it seems we aren’t getting rid of the smell anytime soon. However, how safe is it to inhale smoke from marijuana?

Was my dizziness because of my frustration towards strongly unpleasant smells? Or is there a scientific basis to it? In other words, is being a secondhand smoker of marijuana harmful?

Vancouver Global Marijuana March 2015 – by Danny Kresnyak. Cannabis Culture on Flickr

In 2016, Dr. Wang and her team, supported by NIH National Institute on Drug Abuse, investigated the effects of secondhand Marijuana smoke on rats. The study concluded that exposure to smoke of weed is quite harmful for our cardiovascular health.

Let me explain. There is a system called FMD in our bodies that dilate our blood vessels when blood flow increases. Smoke decreases this activity. As a result, some substances within the blood accumulate in our vessels. Ultimately, this can lead to a heart attack or a stroke.

Are you worried yet?

The study reports that the effects of inhaling marijuana smoke on our cardiovascular health resemble that of tobacco. However, the effects from marijuana smoke last longer.

Average effect of  tobacco and cannabis smoke on FMD levels compared to air. Data at 0 minutes show levels before exposure. Figure by Ceren Gulhan, data from Dr. Wang et. al., Journal of the American Heart Association

Okay, so there are health implications. But, just what are we inhaling?
Another study conducted by Dr. Moir and his team in 2008 concluded that smoke from tobacco and marijuana have the same compounds. This means that many carcinogenic compounds in tobacco everyone is warning against are also present in marijuana smoke. In fact, compounds like ammonia and NOx that damage the lungs are more concentrated in marijuana smoke.

Despite how harmful secondhand smoke seems to be, there are currently no studies on how it affects our cardiovascular health.

So, what do we do? Should we ban cannabis again?

No. Frankly, even a year ago when I walked down the street at night I could clearly smell weed. Banning was never effective. We live in a time where people go by “you do you” as a lifestyle. If somebody wants to smoke, that’s their decision to make. Then some people also use cannabis for medical purposes.

We should take some actions, however.

Firstly, we must research the effects of secondhand smoke on people. Secondly, we need to know if smoking in open spaces remedies these effects. Judging by my nose, the diffusion of smoke into open air is not fast enough. Finally, we should support smoke-free environments for cannabis, just like we do for cigarettes.

Or, you can all try edibles instead. I am just saying…

Image

Intentionally Bendable Phones?

Everyone remembers the huge backlash that Apple received back in September of 2014 with the release of their iPhone 6 Plus because of it’s ability to bend quite easily. With the amount of backlash that they got, surely no one in their right mind would purposely create a bendable phone right?

Well, according to a recently published article in Science Daily, engineers from The Austrian National University (ANU) have created a semiconductor material that can be used to make mobile phones bendable because of its thin and flexible properties. It is made up of both organic and inorganic materials; not to be confused with the ‘organic’ in ‘organic foods’, but meaning that it is carbon-based (and non-carbon based for inorganic).

The Inside of a Semiconductor Phone. (Image from Technology24)

And there’s more. This material is biodegradable and is easily recyclable, which would drastically reduce the amount of electronic waste created from electronic devices.

From 2014 – 2016 , only 3-4% of all E-waste around the world was recycled each year. Graph by Keanson Phanvan, data from The Global E-waste Monitor – 2017, United Nations University (UNU)

Surely this must provide some sort of trade-off: sacrificing computing power for environmentally friendly material in the phone. But it doesn’t. According to Dr. Sharma of the ANU Research School of Engineering,

“We have the potential with this semiconductor to make mobile phones as powerful as today’s supercomputers.”

We live in a world where we could potentially have a phone that is capable of bending whilst at the same time is able to run as fast as a computer. It is innovative, but do we really want our mobile phones to bend?

Personally, I would rather have my screens kept flat. I don’t see the advantages a bendable phone provides when it comes to texting, calling, scrolling, and watching movies, etc. I wouldn’t mind if you were able to bend it back into a completely flat shape, but if its like any kind of metal, that is not possible. As a perfectionist, even just a little curve in my phone would be enough to bother me tremendously.

Don’t get me wrong, I’m all for making alternatives to help our environment by reducing electronic waste, but I’m sure in the future there are going to be other alternatives that do exactly that without causing my mobile phone to bend. It doesn’t matter if the phone would hypothetically cost $1, the price of a bending phone is too much to pay.

Should You Bare It All While Running?

I’m sure most, if not all of us have seen runners running long distances barefoot and wondered “how in the world…?” Walking on barefoot on tar hurts enough, how can someone just casually run on roads as though it was paved with the softest material possible? What about the cuts from the rough surface? What about the impact that hits your foot with each step? Where does all that force go?

A triathlete taking on a triathlon without any running shoes – Photo from flickr

There have been arguments that barefoot running is better for our body as compared to shod running (For the uninitiated, “shod running” simply means running with a shoe). This study argues that barefoot running results in less injuries from impact transmission. Some impact transmission injuries include Plantar Fascilitis (pain in the heel), stress fractures and shin splints.

According to Steven E. Robbins’ Human Performance group at Concordia University, wearing a shoe results in a lack of sensory feedback that produces a rigid system, preventing natural foot shock absorption. Running barefoot would result in direct contact with the running surface, allowing for more natural foot shock absorption to occur. He further states that running shoes are designed based on the assumption that the foot is a delicate and rigid object, thus requiring shock absorption material. It’s this combination of natural shock absorption from your foot and the shock absorption from a running shoe that causes running injuries.

Vibram – A popular brand of minimalist running shoes – photo from flickr

Recently, “minimalist” running shoes have hit the market. These shoes are said to have the same effect as barefoot running, but with the protective benefits of shod running. However, a study from the Centre for Exercise and Sports Science in Deakin University in Australia states that running in a minimalist shoe is not the same as running barefoot. Data from 22 experienced runners running barefoot and 3 types of running shoes (Minimalist, Racing Flat, and the Athlete’s regular shoe) were collected. It turns out that there were significant differences between barefoot and shod conditions, but not much difference between the 3 shod conditions.

Knee and Ankle Power Generation between barefoot vs shod running. Graph by Benedict Tan. Data from British Journal of Sports Medicine

Furthermore, barefoot running increases the amount of work done and power generated at the ankle, while decreasing the amount of work done and power generated at the knee. More importantly, the minimalist shoe had more similarity with the other 2 variations of running shoes as opposed to barefoot running. This proves that running in a minimalist shoe is not the same as running barefoot, despite what previous studies have shown.

More research is definitely needed, but personally, I’d stick with what’s comfortable. No one can dictate how you run, they are your feet after all. If you love to feel one with the road, no one’s gonna stop you. Me? I like a lightweight racing shoe. I prefer to run with something light, but also with the peace of mind that I won’t end my run with cuts and bruises on the soles of my feet.

Bird Is Being Suffered from Climate Change

I bet you have seen once a group of geese flying over your head in a shape of inverted V. It is probably when they are planning to migrate to a warmer place. Animal Spatial Cognition introduces that bird orientates by using a combination of compass and map sense with most dependence on the sun, stars, magnetic field, and landmark. Scientists have been studying bird for centuries, it is not only because of bird’s contribution to the environment but also bird’s incredible ability of orientation and navigation for both long and short distances. However, as human activities having more impact on the natural, this magical creature is being suffered from climate change.

Bird Migration – photo obtained from Wikipidiea Commons

Climate change affects birds in various ways. Here I only focus on one example of climate change: acid rain.

Acid Rain – An Example of Climate Change

Acid rain is a rain that is acidic. Acidic means its pH is lower than 7. The lower the pH value, the more acidic the rainfall is. Graph 1 shows a downtrend of yearly mean pH rainfall value from 1977 to 2017.

Graph 1. Yearly Mean Rainfall pH Value (imagine created by Tina Sun, with data from Central Weather Bureau)

With rainfall is growing more acidic in more areas, scientists have found that acid rain can change bird habitat by acidifying the water. Calcium, the main element of bones forming, reacts with the acid in the rain. This reaction decreases calcium concentration in water, which may make birds unhealthy since birds need a large amount of calcium for deposition of bone and egg shells.

Also, acid rain can wash out many nutrients from the soil, resulting trees and plants grow slowly or die. Moreover, some micro-organisms that are indispensable for plant life cannot survive under acidic condition. Thus, a decreased number of plant life causes insufficient food resources. Then, insufficient food resources lead to increased trophic mismatches in the bird population. The trophic mismatch is a phenomenon that is due to the unsuitable match of consuming food. Finally, the competition of food resources between resident and migratory birds is unavoidable.

Effects of Acid Rain On Woods – photo obtained from Wikipedia Commons

In my opinion, saving our environment is not only helpful to birds or rest of animals, but it is also related to our own lives as well. The responsibility of improving the environment around us has been announced a long time ago, and it is time for the individual to take an action.

-Tina Sun

ASOs: They’re Not Nonsense

Huntington’s Disease is a genetic disorder which causes loss of motor coordination (chorea), deterioration cognitive functions, and increase in psychiatric problems over time. These symptoms are caused by a repeat mutation in the protein Huntingtin. The mutant builds up in the brain and nerves over time, causing an array of symptoms. While we currently still researching how mutant Huntingtin causes this disease, we  do know that its presence directly harms the brain.

Huntington’s Disease. By National Institute of Standards and Technology (Huntington’s disease) [Public domain], via Wikimedia Commons

Currently, there is no cure for Huntington’s Disease. Physicians treat the individual symptoms in hopes of increasing the quality of life of those affected by the disease. Patient are often prescribed a cocktail of pharmaceuticals, ranging from antipsychotics to anti-chorea medications. Most of the drugs prescribed to Huntington’s patients, such as the anti-chorea medication Tetrabenazine, can unfortunately exacerbate other symptoms of the disease. Sadly, the patient is also overcome by the disease’s symptoms in time.

Praying With Patient By Ahs856 [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)], from Wikimedia Commons

On October 3rd2018, an article appeared in Science Translational Medicine, showing hope for a new method of treatment. Amber Southwell et al. found that using an antisense oligonucleotide (ASO) reduced the production of the mutant Huntingtin protein, alleviating the cognitive and psychiatric symptoms of the disease. The ASO reduces the mutant protein’s production by binding to the gene’s mRNA before it is transformed into a protein.

Amber Southwell and her team found that not only do ASOs reduce the amount of mutant Huntingtin, but the effects of ASO dosage are long lasting. The ASO which showed the most promising results was muHTT1.

Mutant Huntingtin Density After Dosage. By Tia Malloff. Data: Amber L. Southwell, et al.

The study used humanized mice, who expressed the dominant mutation Hu97/18. Hu97/18 is associated with Huntington’s Disease. At 6 weeks, the mice were given an injection of either phosphate-buffered saline (PBS) or an ASO, such as muHTT1. Mutant Huntingtin presence was quantified by western blot on protein extracted from brain samples. The samples were taken from mice at various ages to determine treatment’s longevity (figure 1).

Treatments with ASOs are giving Huntington’s Disease patients increasing hope as studies continue with non-human primates. While there is still no absolute cure to Huntington’s, there is hope for increased quality of life of those suffering.

Think Twice About Happy Hour

Do you drink often with friends?  Whether you’re casually drinking with coworkers and friends after a long day or drinking at a party, you’re increasing your risk for dementia.  Earlier.

By now, countless studies prove that constant drinking can cause liver complications.  It’s also known to negatively affect fetus development during pregnancy.  But what if I told you that one of the consequences of excessive drinking is dementia?

A recent paper from earlier this March says so. Dementia is a condition where an individual’s cognitive abilities slowly degrade such as memory.  Heavy drinkers are not only at a greater risk for dementia, but they can also be diagnosed lot earlier. 

Mimosas, an alcoholic beverage. Image from Flickr.

In the national study conducted in France between 2008 and 2013, Dr. Schwarzinger’s team found that almost 40% of early-onset dementia were alcohol related.  Individuals who are diagnosed with dementia prior to 65 years is considered early onset dementia.

What’s even more surprising is that alcohol-related brain damage leading to dementia jumped from 6.7% to 46.1% in men for early onset dementia.  The following graph indicates new dementia cases during 2011 and 2013 by age, where many newly diagnosed cases still occur in elderly individuals over 75.

Newly diagnosed cases of dementia in France between 2011-2013. Graph by Jacqueline Zheng. Data from ScienceDirect

Alcohol also affects a specific type of dementia known as vascular dementia, which influences critical thinking.  As much as 38% of vascular dementia cases were primarily related to excessive drinking; although, other health factors also play a role in increasing the risk of dementia, including high blood pressure and smoking.

Not knowing the consequences of drinking can be scary, especially since dementia usually occurs in our elderly years.  Next time, you might want to think twice before grabbing drinks during happy hour.

– Jacqueline Zheng

Can Cleaner Pig Poop End Global Warming?

Pigs – photo from Wikimedia Commons

In short, no. However, it may be able to reduce the carbon footprint of the pork industry. You’re probably wondering what in the world pig manure has to do with climate change. Trust me, I was in the same position before embarking on some research of my own.

Piles of pig manure – photo from Geograph

Apparently pigs lack 3 important enzymes needed to digest the nitrogen and phosphorus in their feed. Nitrogen oxide, a dangerous climate pollutant, is thus released from the manure of these animals. Although it only makes up about 6% of all US greenhouse gas emissions, it can trap 300 times as much heat as carbon dioxide, according to EPA. Reducing nitrous oxide emissions could play a major role in reversing the effects of global warming.

2016 U.S. nitrous oxide emission, by source – Data courtesy of EPA

5% of nitrous oxide emissions are a result of manure. To tackle this source, scientists began looking into finding a way to enhance the digestion of feed in pigs in order to reduce the excretion of dangerous pollutants. Xianwei Zhang and colleagues at the South China Agricultural University considered genetically modifying their pigs to be better able to digest these nutrients. The findings, which were published in eLife, proved that the new generation of transgenic pigs did in fact release less nitrogen.

So how exactly were the pigs genetically engineered?

Firstly, the scientists looked at what pigs lacked to know what to modify. The enzymes that pigs needed for the digestion of nitrogen were b-glucanase, xylanase and phytase. Zhang and researchers attempted introducing genes required to make these enzymes into the genomes of the pigs by a process called Somatic Cell Nuclear Transfer, or more simply, cloning. The image to the left outlines the key steps.

Next, they determined how to make the digestion process as efficient as possible. By expressing the 3 bacterial enzymes in the animals’ salivary glands, they were able to ensure that digestion began in the mouth.

Now comes the unpleasant part. In order to test their methods, the team was required to measure nutrient levels in the pigs’ manure and urine. That’s right, they studied poop!

As predicted, fecal nitrogen outputs in the modified pigs were reduced by as much as 45.8%. The scientists also noted that due to an increase in nutrient digestion, the pigs were becoming fully grown a month earlier than their non-genetically modified peers.

By growing fast, requiring less food and producing fewer pollutants, the pigs developed by Zhang and her team could lead to a win-win situation for farmers and the environment. Now imagine the benefits if we apply similar methods to major sources of agricultural greenhouse gas emissions, such as cows and sheep!