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Weight loss: Ditch the gym AND fad diets Ant Middletons easy tips to get in shape – The Sun

Posted: October 26, 2019 at 5:45 pm

FROM putting recruits through their paces in SAS Who Dares Wins to climbing Mount Everest - Ant Middleton knows a thing or two about fitness.

The ex-military man, 38, has also starred on the front cover of Men's Health and has made a career out of pushing his body to its limit.

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Here, Ant, who is the face of Garmin, talks us through his top tips to getting in shape - without splurging your hard-earned money on an expensive gym membership.

He told The Sun Online the key is balance when it comes to both dieting and exercise.

As someone who does most of his exercise in the harsh outdoors, Ant says it's a myth that the gym is the only place you can get fit.

In an exclusive interview, Ant says: "You also dont need a gym membership to stay in shape, just go out into the garden or a local park and do some circuits training.

"Anything that raises your heart rate will help keep you in shape."

It may sometimes be tricky to fit a workout into your busy week, but Ant says making a plan for your fitness schedule can really make a difference.

He also emphasises not to worry if you do miss out on exercise days sometimes.

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Ant says: "This is obviously not always possible but if you plan to work out seven days a week, you will probably end up working out four days a week which is definitely enough to stay in shape.

"If you plan for four days and it doesnt work out, because life just does get in the way sometimes (!), you will start to miss out on exercise days."

He may look as though he's solid protein, but Ant urges those wanting to lose weight to focus on "balance".

"I think you just need to listen to your body, I personally eat a lot of carbs and protein but this isnt necessarily right for everyone," he tells The Sun Online.

"As long as you have a balanced diet, you cant really go too wrong."

Ant is keen to emphasise the importance of working on your mental as well as your physical health.

Ant, who runs Mind Over Muscle day camps across the country, says: "Physical and physiological simulation comes hand in hand, if one suffers it tends to have a detrimental effect on the other.

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"We must challenge ourselves psychologically on a daily basis, as well as physically at least every other day, even if it just walking the dog or walking to the shop for that pint of milk.

"Physical activity has always been part of my life and once it becomes routine in your life thats when it becomes a lifestyle and you cant do without it."

Dieting can not only be draining but also have a negative impact on your mental health if you're trying to lose weight.

"I lead a sustainable lifestyle and tend not to diet, even when I lose extreme weight," Ant says.

"I let my body gradually build its way back up to the weight that I function efficiently at on a day to day basis."

Ant says if you're trying to shed the pounds or boost your fitness, not to rush.

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He says: "Its all a gradual process, these extreme weight drops and gains arent good for the body so I let natural run its course."

Ant recommends investing in a fitness watch which can help you track your progress.

Ant says he's a fan of the Garmin Fenix 6 watch as it means he can plan running routes wherever he is in the country.

The watch also comes with other features including full topographic maps and GPS, as well as PacePro which gives you a full view of elevation changes when out running or training.

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Ant says: "I have had a relationship with Garmin for the past 15 years, since I was in the military to now, the brand is always evolving and changing with the times which is something I love about it.

"One feature that has always helped with my training is the GPS system.

"It means I can go on a run wherever I am in the country and they will create a route for me, so handy when you are on tour and still trying to keep fit."

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Weight loss: Ditch the gym AND fad diets Ant Middletons easy tips to get in shape - The Sun

When the Menu Turns Raw, Your Gut Microbes Know What to Do – The New York Times

Posted: October 26, 2019 at 5:45 pm

It was a challenge unlike any other the chef-turned-graduate student had faced: Vayu Maini Rekdal had to create a menu where every ingredient could be eaten either raw or cooked. No pickling was allowed, nor fermented toppings like soy sauce or miso. Nothing could be processed in any way, so things like tofu were out. And the more sweet potatoes he could serve up, the better.

It was extremely challenging, said Mr. Rekdal, a chemistry graduate student at Harvard.

Rising to the occasion, Mr. Rekdal concocted chia seed breakfast puddings that could be cooked or chilled. He made raw and cooked pea-sweet potato-tahini patties. And for three days, eight volunteers dined on the unusual menu, providing stool samples to assist in research that could eventually help illuminate the evolution of the human microbiome.

The work was led by Rachel Carmody, a professor of human evolution at Harvard, and Peter Turnbaugh, a professor of microbiology at the University of California, San Francisco. They were studying the gut microbiome, the collection of microbes that live in our intestines and influence our immune system and various other parts of our biology, as well as help us digest food.

They had discovered that mice, eating a diet of starchy foods like sweet potatoes, developed vastly different microbiomes, depending on whether their food had been cooked or served raw. A switch from one to the other provoked a rapid shift in their guts microbial inhabitants.

Now, they wanted to see if the same was true with humans.

The results of the experiment appear in a paper published last month in Nature Microbiology. Although the sample size was small, and the effect was not as strong as in mice, peoples microbiomes do seem to shift on a raw diet, and very rapidly. While the human study was very short, it raises intriguing questions about whether starting to eat cooked food, eons ago, shaped the evolution of the organisms that live inside us, and whether our bugs may have helped us survive times of scarcity.

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As a graduate student, Dr. Carmody found that mice fed cooked diets quickly grew plump. Cooking alters the structure of many molecules, making more energy available to the mice. But she was also interested in the microbial community living in the mouse gut, which helps digest food and interacts with its hosts biology in a variety of ways.

In the new paper, she and her collaborators found that feeding mice meat that was raw or cooked changed little about their microbiomes. But with sweet potatoes, meant to stand in for tubers that early humans might have eaten, it was a different story.

Cooking produced significant changes, affecting the kinds of microbes that thrived and which genes they used.

The scientists traced the effect to the sweet potatos starches, which are difficult for mammals to digest raw but become more easily digestible once cooked. Depending on which kind of starch molecules arrive in the large intestine, different groups of microbes might take on the disposal job and subsequently surge in numbers.

Like any ecosystem, if you dramatically change foodstuffs coming into it, some species will thrive over others, Dr. Carmody said.

The researchers also found that raw sweet potatoes inflicted an impressive amount of damage on the microbiome of the mouse gut, similar to what occurs in mice fed an antibiotic. That may result from antimicrobial compounds in the sweet potato, which may be inactivated by cooking.

If cooking, at least of starches, can alter the ecology of the gut, then have humans been shaping our microbiomes ever since we learned to put prehistoric tubers in the fire? If our ancestors did eat these kinds of foods, and switched to cooking them, it may be that some tasks that used to be handled by gut microbes were no longer necessary, says Stephanie Schnorr, a biological anthropologist at the University of Nevada, Las Vegas, who was not involved in the study. As a result, the bacteria might have lost the related genes or gained new roles.

The ability of the guts microbial residents to shift themselves so dramatically even in the short term may have had other benefits for their hosts. If microbiomes can retool themselves on little notice to handle changes in diet, they may have helped early humans cope with lean days where tubers were the only foods or times when only meat was on the menu.

The microbiome could essentially help us, within 24 hours, maximize our ability to digest nutrients even on a low-quality diet, Dr. Carmody said.

Still, the extent to which humans and their live-in digestion engines evolved together is debated. Mice given human microbiomes are generally healthy, suggesting that a host and its microbes dont fit together like a lock and key, honed by eons of mutual evolution. However, in some situations, like when a mouse gets sick, it is more likely to recover when it has its own microbiome. That may imply that there has been some co-evolution between the organism and its microbiome, Dr. Carmody said.

The interaction between host and microbes is complex, and longer studies with more people eating a raw or cooked diet would be necessary to probe how such a dietary change affects the microbiome and its host in the longer term.

People actually did enjoy the menu, by and large, Mr. Rekdal said, which included salads of mushrooms, sweet potato and cauliflower, either roasted or raw, and smoothies of cooked or raw fruit in addition to the puddings and patties. Some of the raw items werent wildly popular, but he has received many requests for the chia pudding recipe.

He sees the study as helping advance our understanding of cooking, a particularly ancient kind of applied chemistry.

Its a form of science, he said, that humans have been practicing for thousands and thousands of years.

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When the Menu Turns Raw, Your Gut Microbes Know What to Do - The New York Times

Pathogenic tau and cognitive impairment are precipitated by a high-salt diet – National Institutes of Health

Posted: October 26, 2019 at 5:45 pm

News Release

Wednesday, October 23, 2019

NIH-funded mouse study links high sodium consumption with a group of dementias.

High levels of dietary salt can activate a pathway in the brain to cause cognitive impairment, according to a new study. The paper, which was published in Nature, shows that this effect is not due to a loss in blood flow to the brain as originally thought, but rather to clumps of a protein linked to several forms of dementia in humans. The research was funded by the National Institute of Neurological Disorders and Stroke (NINDS), part of the National Institutes of Health.

This study continues the important story of the effects of a high-salt diet on the brain, said Jim Koenig, Ph.D., program director at NINDS. This work in mice reveals a new target for therapies aimed at brain blood vessel dysfunction.

In a previous research study, scientists led by Costantino Iadecola, M.D., director and chair of the Feil Family Brain and Mind Research Institute at Weill Cornell Medicine in New York City, showed that mice that ate a diet high in sodium began to show symptoms of dementia due to changes that occurred in the gut. The diet also produced a drop in the flow of blood to the brain, which they thought would be the cause of the dementia symptoms. However, when they looked more closely, they found instead that a buildup of a protein called tau in the brain was the cause.

This result was completely unexpected, said Dr. Iadecola. We knew that a high-salt diet produced dementia-like symptoms in mice, and we went in thinking the culprit would be reduced blood flow to the brain. It turned out that wasnt the case at all.

The original link found between high salt diets and brain blood flow was a decrease in the production of nitric oxide (NO) in cells making up blood vessels in the brain, caused by a reduction in the function of the enzyme eNOS. Blood flow in the brain increases when NO is present; however, NO generated from blood vessel cells has several other functions in the brain. These include being part of a molecular pathway connected to tau that, in the absence of sufficient NO, can modify tau protein in a way that causes it to clump together to form aggregates.

In a family of diseases called tauopathies, it is these tau aggregates that interfere with the proper function of brain cells, which can lead to cognitive impairment and eventually dementia. When mice consumed the high-salt diet in this study, their brains also showed evidence of tau aggregates that coincided with reduced cognitive abilities.

The researchers further showed that tau was the important factor behind these effects by studying mice that had their gene for tau deleted. These mice showed a similar drop in brain blood flow, but because they could not make tau protein, they did not form tau aggregates, nor did they show a decrease in their cognitive abilities. Similar results were observed with an antibody against tau.

The take-home message here is that is that while there is a reduction in blood flow to the brains of mice that eat a high-salt diet, it really is tau that is causing the loss in cognitive abilities. The effect of reduced flow really is inconsequential in this setting, said Dr. Iadecola.

He noted this result could have been predicted. After eating a high amount of sodium, the mice had about a 25% decrease in blood flow. This drop is similar to what is seen in people after drinking a cup of coffee. Evidence suggests it actually takes about a 50% drop before the brain can no longer compensate and cognitive effects are seen.

Although Dr. Iadecola points out that the salt content consumed by the mice in this study is eight to 16 times higher than normal and is likely to be more than a person would consume in a single day, their findings provide important links between diet, the blood vessels of the brain, and cognition.

Our results highlight the importance of thinking beyond blood flow when treating disorders affecting the brains blood vessels, said Dr. Iadecola.

This work was supported by NINDS (NS089323, NS095441), the Cure Alzheimers Fund, the American Heart Foundation, and the Feil Family Foundation.

This news release describes a basic research finding. Basic research increases our understanding of human behavior and biology, which is foundational to advancing new and better ways to prevent, diagnose, and treat disease. Science is an unpredictable and incremental process each research advance builds on past discoveries, often in unexpected ways. Most clinical advances would not be possible without the knowledge of fundamental basic research.

NINDSis the nations leading funder of research on the brain and nervous system.The mission of NINDS is to seek fundamental knowledge about the brain and nervous system and to use that knowledge to reduce the burden of neurological disease.

About the National Institutes of Health (NIH):NIH, the nation's medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit http://www.nih.gov.

NIHTurning Discovery Into Health

Faraco G. et al. Dietary salt promotes cognitive impairment through tau phosphorylation. Nature. October 23, 2019. DOI: 10.1038/s41586-019-1688-z

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Pathogenic tau and cognitive impairment are precipitated by a high-salt diet - National Institutes of Health

Not Just Blood PressureDietary Salt Linked to Tau Phosphorylation – Alzforum

Posted: October 26, 2019 at 5:45 pm

25 Oct 2019

Too much salty food wreaks havoc on the cardiovascular system, raising blood pressure, damaging small blood vessels, and limiting perfusion into the brain. But is this why salt increases the chances of cognitive impairment? Not so fast. At this years Society for Neuroscience meeting, held October 1923 in Chicago, Giuseppe Faraco from Costantino Iadecolas lab at Feil Family Brain and Mind Research Institute of Weill Cornell Medicine, New York, reported that learning and memory deficits in mice chowing on a high-salt diet correlated with phosphorylation of tau, not with damage to the brains blood vessels. The study, published October 23 in Nature, links reduced nitric oxide in blood vessel walls to activation of kinases that modify tau. The findings present a new twist in the well-known link between cardiovascular disease and risk for cognitive decline.

Admittedly, at eight to16 times the norm, the amount of salt the mice consumed exceeds all but the very highest equivalents in which people might indulge. Still, researchers found the results thought-provoking. However artificial the diet, this highlights that salt has effects independent of high blood pressure and that salt is a risk factor in its own right, said Joanna Wardlaw, University of Edinburgh. Wardlaw thinks the mechanism may explain some clinical observations. Weve seen in studies of small stroke that despite treating high blood pressure, people continue to get worse clinically and on their brain scans, she told Alzforum. We need to think about the role of other common risk factors, including dietary salt.

Li-Huei Tsai and Joel Blanchard, Massachusetts Institute of Technology, found the Columbia groups work fascinating. They illustrate that neuronal cells and the cerebrovasculature have dynamic molecular and biochemical interactions that clearly influence neurodegenerative pathologies, they wrote to Alzforum (full comment below). Faraco found the salt-induced reduction in nitric oxide (NO) boosted levels of p25, which activates the kinase Cdk5. Tsai has linked p25/Cdk5 to neurodegeneration (Dec 1999 news).

Pickled. AT8 immunostaining detects phosphorylated tau in the brains of mice fed a high-salt diet (right), but not in brains of mice on normal chow (left). [Courtesy of Giuseppe Faraco et al., Nature.]

The NO link most intrigued Zvonimir Katusic, Mayo Clinic, Rochester, Minnesota, as well. Susan Austin in Katusics lab found that knocking out endothelial nitric oxide synthase (eNOS) increases processing of A precursor protein and impairs learning and memory, and most recently that it boosts p25 and phosphorylation of tau (Austin et al., 2010; Austin et al., 2013; Katusic and Austin et al., 2016). In Chicago, Austin reported that microglia from eNOS knockouts ramp up production of ADAM17, the primary sheddase for TREM2, and tone down production of the anti-inflammatory cytokine IL-10. It appears release of NO by the endothelium is an important control mechanism for the brain, said Katusic.

The plot gets thicker. The effect of high salt may not start in the endothelial cells of the brain, but in immune cells of the gut. Last year Faraco reported that a high-salt diet elicits a flood of interleukin-17 from T helper cells in the intestine. That IL-17 lead to a dearth of endothelial NO and impaired memory (Jan 2018 news). The IL-17 reduced cerebral blood flow by about 25 percent, but Faraco considers this insufficient to cause the memory impairment. Since tau pathology has been linked to cerebrovascular disease, he decided to see if a high-salt diet affected the microtubule binding protein.

Faraco put normal C56/Bl6 mice on a diet comprising 8 percent NaCl. This is 16 times the normal amount of salt in mouse chow; seawater is about 3.5 percent NaCl. The mice ate as much food as usual, but over the next 36 weeks, levels of phosphorylated tau rose. AT8 immunoreactivity peaked after 24 weeks, RZ3 immunoreactivity after 36 weeks. These antibodies recognize tau phosphorylation at serine 202/threonine 205 and threonine 231, respectively. Hyperphosphorylation of tau was detected in both male and female mice, and in mice on a 4 percent NaCl diet, albeit only AT8 staining in that case. Faraco found similar tau changes when he fed 8 percent salt to Tg2576 mice, which model amyloidosis. Levels of A were unaffected.

What about neurofibrillary tangles? Faraco found none in any of the mice, but levels of insoluble tau released by formic acid did increase slightly in the cortices and hippocampi of mice on the high-salt diet.

In parallel with the tau phosphorylation, C57/Bl6 mice began having learning and memory problems. They struggled to recognize novel objects in their cages and had trouble finding the escape route in the Barnes maze. The deficits modestly correlated with AT8 binding in the cortex and hippocampus.

Was hyperphosphorylation of tau to blame? The authors tested this in two ways. They administered anti-tau antibodies to wild-type mice on high salt, and they fed high salt to tau knockouts. In both cases the animals performed as well as mice on normal chow, despite hypoperfusion of the brain, suggesting that indeed it was the tau that drove the cognitive decline due to the salt and not reduced blood flow.

Given Katusics prior data suggesting links between endothelial NO and tau phosphorylation, Faraco tested if he could stop the protein modification with L-arginine, a precursor in NO production. This suppressed both tau phosphorylation and the learning and memory deficits. In addition, elevated p-tau in eNOS knockouts could not be boosted further by high salt, supporting the idea that suppression of endothelial NO was behind the tau modification.

Delving more deeply into the mechanism, Faraco found that the salty food elevated calpain activity in the brain. Calpain cleaves p35 to p25; in keeping with this, the levels of the smaller peptide rose, as did activity of Cdk5, the tau kinase. All told, the data suggest that by triggering IL-17 production in the gut, high salt triggers loss of endothelial NO, which in turn leads to phosphorylation of tau and cognitive impairment.

Precisely how NO is suppressed remains to be seen. Katusic emphasized that the gas easily diffuses. Since cells in the brain are rarely more than 15 micrometers away from a blood vessel, NO could be an important signaling molecule. Faraco found no gross changes in astrocytes, microglia, or neurons in mice on high salt, as judged by GFAP, Iba1, and NeuN staining, but agreed it would be important to study downstream effects on these cells.

In her SfN talk, Austin reported that NO affected on microglia more profoundly. In cultures of the cells from eNOS knockout mice, she found not only an increase in ADAM17, but also decrease in cell surface TREM2. Mutations in this microglial receptor increase risk for Alzheimers and frontotemporal dementia. The sensor plays a central role in microglial homeostasis (Nov 2012 news; Oct 2012 news; Aug 2019 news). Austin also found that eNOS-/- microglia, either cultured or isolated from brain by cell sorting, make less TNF and IL-10, pro- and anti-inflammatory cytokines, respectively, while at the same time ramping up phospholipase A2, which mobilizes arachidonic acid, a precursor for inflammatory molecules.

We are slowly developing this concept that vascular mechanisms independent of perfusion affect cognitive impairment, said Katusic. Tsai and Blanchard agreed. Further unraveling these mechanisms will undoubtedly be a promising endeavor that will strengthen our understanding of how dietary habits influence susceptibility to age-related cognitive decline, they wrote.

For his part, Faraco is using RNA-Seq to study what happens in the endothelial cells to reduce NO. It will be interesting to examine interactions with other genetic and dietary risk factors, such as high-fructose or high-fat diets, he said. He thinks it will be important to identify the tau species responsible for the effects on cognition. We need to go much more deeply into the mechanism of neuronal dysfunction.Tom Fagan

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Not Just Blood PressureDietary Salt Linked to Tau Phosphorylation - Alzforum

Jodie Prenger weight loss: Actress & Pointless star shed an impressive 8st with this trick – Express

Posted: October 26, 2019 at 5:45 pm

Jodie Prenger showed off her singing abilities when she won the chance to play Nancy in a West End production of Oliver! on the TV show, I'd Do Anything. She has since appeared in shows such as Spamalot and Shirley Valentine as well as making a guest appearance in Waterloo Road. Tonight she's a contestant on hit BBC show, Pointless Celebrities. Jodie previously took part in weight loss reality show The Biggest Loser which saw her shed an incredible 8st 7lb in just six months. What did she do to slim down?

When taking part in the show, she shrunk from 18st 2lb to a much healthier 9st 9lb and a size 10.

Although she has not kept all the weight off, Jodie picked up some healthy habits which have kept her trim.

Jodie was initially put through an intense fitness routine where she carefully monitored her diet and exercised for up to three hours a day.

The singer admitted she has gained around three stone back but she has accepted the routine was not sustainable.

Jodie said: Ive never ever been thin but, for most of my life, its been one of the things that I wished for.

It was only after doing the show that I realised that I was never ever going to be able to keep that amount of weight off and have a life.

She managed to find a balance which helped her keep a healthy lifestyle without being too restricted.

Its true that I lost eight-and-a-half-stone in six months by eating three meals a day and exercising more than three hours a day. There was no magic pill," the actress added.

I went from not being able to run a mile to jogging 12 miles a day and I proved to myself that it can be done.

But I found it hard to keep weight off, and its never helped that I am partial to a cheeseboard and a bottle of Prosecco.

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Jodie Prenger weight loss: Actress & Pointless star shed an impressive 8st with this trick - Express

Country Star Kip Moore Is Ripped as HellAnd He’s Never Used a Trainer – menshealth.com

Posted: October 26, 2019 at 5:45 pm

Not everyone makes it in Nashville. After college, Georgia-born country singer-songwriter, Kip Moore, packed up his bags and took his chances anyway. He worked, wrote, and sung in the Music City for close to a decade before signing with a record label.

And then, in 2012, he went platinum with his first album, Up All Night, debuting a style that's a little country and a little rock and roll. (Moore teased his fourth album this summer, releasing the single Shes Mine. Still no date on the release.)

Eight years grinding in Nashville in close proximity to all kinds of fried delicacies might break a weaker-willed man. But Moore had both the drive and physical discipline to stay healthyand only professional hungry. Now, he may be one of the most visibly muscular artists in country music. To learn some of his diet and fitness secrets, Mens Health paid Moore a visit at his home in Nashville.

Im doing a lot of functional workouts, Moore says, summarizing his exercise ethos. I'm trying to do workouts that arent necessarily going to get me super bulky, but to stay lean and fit. For that reason, Moore says, he never lifts super heavy weights, instead focusing on sets with high reps.

Incredibly, Moore has never had a trainer. He says he just works out and then listens to his body. He says he always exercises alone. I dont like listening to anybody telling me how to work out, he says, grinning. Thats probably the main reason.

Still, Moores routine could just as easily be torn from the pages of Men's Health.

His workouts include everything from kettlebell swings to barbell thrusters to ring pull-ups variations on hollow body holds. Each exercise offers enough variability that Moore can hit multiple muscle groups at once, working core, back, shoulders, and arms. Hell then isolate the legsstandard box squat, an essential, he says.

Functional workouts also entail rock climbing (he wears the same pants when he works out too; and no, theyre not jeans), surfing (he has a faint scar on his face from a gnarly collision with a coral reef), and skateboarding.

Moore says he played basketball throughout high school and that his training and preparation for the sport translated into his career. To have the stamina to go do 150 shows in a year is super taxingmentally, physically, all of it. For me, its kind of a completion on: how ready can I be?

That mental component, Moore says, may be the most challenging. Here, he stays healthy through meditation, prayer, and consistencymaking sure hes getting enough sleep and maintaining a proper diet, which, when golden fast food arches drag by his tour bus, can be difficult; there is not shortage of great, greasy food along the southern tour belt.

To have the stamina to go do 150 shows in a year is super taxingmentally, physically, all of it. For me, its kind of a completion on: how ready can I be?

Moore says hell actually lose weight on the road, when he cant meal prep. Running wild on stage, hell burn off far more calories than hes taking in. Thats why its so important to eat healthy and consistent at homeso he can afford to lean down a bit.

Consistency means eggs, avocados, tomatoes, fruits, vegetables for breakfast every single morning. He eats a two course luncha prepped meal from Eat Well, a Nashville food service, and then grilled chicken.

But Moore is no nutrition puritan and he finds ways to indulge in some fudge popsand a little white container he keeps in the fridge. But he cant tell us whats in it. I might not be able to get through Canada again, he says, laughing.

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Country Star Kip Moore Is Ripped as HellAnd He's Never Used a Trainer - menshealth.com

These Viral Videos Of Cinderblock The Obese Cat Exercising Are Too Funny – BuzzFeed News

Posted: October 26, 2019 at 5:45 pm

"We are helping her achieve weight loss through a prescription diet and exercise," the animal hospital wrote on Instagram. "She is not on board with the exercise ."

Posted on October 26, 2019, at 3:10 p.m. ET

On Oct. 19, Northshore Veterinary Hospital in Bellingham, Washington uploaded a video of an adorable, extremely large cat named Cinderblock using one paw to move on a treadmill as part of her weight loss regimen.

In the week since that first video went up, Cinderblock has become a viral celebrity.

Since then, the vet has periodically posted updates of Cinderblock's progress, including a video of her walking reluctantly on treadmill on all fours.

People cant look away from this hilarious cat who, in the first viral video, was sitting on the edge of the treadmill instead of walking on it on all fours, and using just one paw to move on the exercise machine.

You working out? the veterinarian says in the background of the video.

According to the vet, Cinderblock is currently on a weight loss journey.

This fabulous feline is obese, and it is affecting her quality of life, the hospital wrote in its Instagram caption. We are helping her achieve weight loss through a prescription diet and exercise. She is not on board with the exercise .

Cinderblock has won over many hearts in the last week, to say the least. IN THIS HOUSE WE CHEER ON CINDERBLOCK YOU GOT THIS BB DO THAT WORKOUT, Twitter user @smolpinkcat tweeted.

Can we please keep getting updates of Cinderblock's progress? She is the most precious thing in my life now, Twitter user @_stuti wrote.

Many said Cinderblock's struggle was relatable.

Others talked about how emotionally invested they were in her journey, and cheered her on.

The Northshore Veterinary Hospital has continued posting videos of Cinderblock on their Instagram account. In one video, the caption explains that doctors are encouraging her to move around by "scattering the kibble."

This does also increase her exercise albeit not dramatically," the caption says. "Every little bit helps.

BuzzFeed News has reached out to the animal hospital for comment. In the meantime, you can follow Cinderblock's weight loss journey on the Northshore Veterinary Hospital Instagram account.

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These Viral Videos Of Cinderblock The Obese Cat Exercising Are Too Funny - BuzzFeed News

Is cold weather training good for your immune system? – We Are The Mighty

Posted: October 26, 2019 at 5:45 pm

Freakin' Russia, man! That country is everywhere in the news these days. Whether it be unexplained deaths of Putin's opposition, election meddling, weird political memes, or @lookatthisRussian they seem to be everywhere.

Because of this borderline second Cold War, the U.S. military has taken a renewed interest in cold-weather training. Russia is a cold place, and a foreseen conflict will probably occur, at least partially in the Arctic Circle. Not because it's a "Cold" war, read a textbook!

With the potential that you may end up in some type of cold weather environment either in training or on an Op, it's a good idea to take a look at what that exposure to the frigid cold may have on your body and mind.

You may have heard of cold shock proteins, you may have even dabbled with a cold shower or some Wim Hof breathing. Let me spare you the Ice Man's Polish accent and just get to the good things that cold exposure is doing to your body.

Sgt. Bruce Allen, assigned to the 4th Infantry Brigade Combat Team (Airborne), 25th Infantry Division, proceeds to the rally point after completing an airborne training jump at Joint Base ElmendorfRichardson, Alaska, in January 2018.

(U.S. Air Force photo by Alejandro Pea, Joint Base ElmendorfRichardson Public Affairs)

Cold exposure three times a week for six weeks actually increases the number of immune cells that you have. Of course, that's not the only magic combination of exposure that you have to do, it's just what's been tested.

Winter swimmers have some insane immune systems. It used to be just them bragging, but some real research has backed them up. It appears the cold water is making these people superhuman.

But that's not the only benefit to cold exposure. There are a lot more ways that cold exposure can help you maximize your training returns.

A Soldier prepares to climb out of a hole cut into an ice-covered Big Sandy Lake after jumping in the water as part of cold-water immersion training for Class 19-01 of the Cold-Weather Operations Course on Dec. 13, 2018, at Fort McCoy, Wis.

(U.S. Army Photo by Scott T. Sturkol, Public Affairs Office, Fort McCoy, Wis)

Depressed? Angry? Outlook grim? Hop in an icy lake; it may be just the thing you need to shake your funk.

When you expose yourself to the cold, your body releases this hormone called norepinephrine (AKA noradrenaline) to constrict your blood vessels. This decreases the amount of heat you lose from your blood by decreasing the surface area of the blood.

There are a few side benefits to norepinephrine, one of which being that it also functions as a neurotransmitter in your brain that helps increase vigilance, attention, and mood.

Makes sense why a cold shower wakes you up!

If you're a fan of hormones and neurotransmitters, check out how they impact your appetite in my free Ultimate Composure Nutrition Guide.

Cold Weather Leaders Course 19-004 students fire from the standing supported position at the Northern Warfare Training Center's Black Rapids Training Site during the 10-kilometer biathlon March 12, 2019.

(Army photo/John Pennell)

Cold shock proteins are these things that form when you experience extreme amounts of cold exposure. They tend to be rather awesome for you. This is where some of the real hype about cold exposure comes from.

Scientists have even found that in mice, cold exposure results in this cold shock protein called RBM3.

If this seems questionable to you, check this out to see how these types of experiments actually work.

RBM3 appears to fix lost connections in the brain!

If you at all worry about dementia or just losing your mental edge, cold exposure should be on your to-do list.

In addition to cold-water immersion training, students were trained on a variety of cold-weather subjects, including skiing and snowshoe training as well as how to use ahkio sleds and other gear.

(U.S. Army Photo by Scott T. Sturkol, Public Affairs Office, Fort McCoy, Wis.)

Inflammation is the key driver in the aging process, meaning the more you can manage unnecessary inflammation, the more likely you are to slow the aging process.

The aging process includes a lot more than just developing wrinkles. Things like joint degeneration, memory loss, slower recovery times, digestive efficiency are all included in the aging process. Basically, anytime something stops working the way you want it to, that's the aging process.

Inflammation occurs when we hurt ourselves like a swollen joint. Inflammation also occurs from stress. If you're always stressed, you're always experiencing increased amounts of inflammation. Remember, more inflammation means more aging.

To help the physical symptoms of inflammation, try some cold exposure like cold water immersion or cryotherapy.

The best for last. It appears that cold exposure increases the amount of brown fat we have. Brown fat is fat that is much more active than other fat tissue. The browner, fat tissue is, the more active it is because of the increased number of mitochondria that it has.

More active fat cells help us warm our bodies in cold environments through what's called non-shivering thermogenesis. Basically, your body heats up without shivering. The amount of heat that you produce from this effect requires energy to conduct, AKA calories.

Here's some more science on other ways to burn fat!

Cold exposure is another tool you should keep in your toolkit to keep yourself in the fight. That being said, it won't make up for missed training sessions or a shitty diet. If you want to learn how to maximize cold exposure, diet, or your training, shoot me an email at michael@composurefitness.com.

Respond in the comments of this article on Facebook to keep this conversation alive!

I'm also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven't yet joined the group, do so. It's where I spend the most time answering questions and helping people get the most out of their training.

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Is cold weather training good for your immune system? - We Are The Mighty

‘Farm the best, conserve the rest’ | News, Sports, Jobs – Marshalltown Times Republican

Posted: October 26, 2019 at 5:45 pm

Farm News photo by Kriss NelsonAdam Janke, Iowa State University Extension and Outreach wildlife specialist is shown speaking at a field day this summer. Janke said there are several areas on the farm and out in the fields that could be better utilized as wildlife habitats.

As the mowing season drags on and you feel like you have too much yard to mow or you look at those less than ideal areas in your field, have you ever considered turning those into wildlife conservation areas?

Adam Janke, Iowa State University Extension and Outreach wildlife specialist is shown speaking at a field day this summer. Janke said there are several areas on the farm and out in the fields that could be better utilized as wildlife habitats.

Why should we care about wildlife on the farm?

Adam Janke, Iowa State University Extension and Outreach wildlife specialist, said that is a difficult question to answer.

The answer is not as easy as addressing the question on why we care about profit margins or why do we care about nutrient stewardship or things like that, that are much more tangible in the agricultural landscapes, said Janke.

Oftentimes, landowners may not realize there is an opportunity for wildlife habitat right in their backyard.

There are lots of them (opportunities) and I think people that work in the agricultural system can always be thinking of those opportunity areas whether it is for hunting, fishing, bird watching or pollinators, he said.

Janke said there are things going on in our working landscapes that we take for granted.

There are all sorts of small mammals out there eating weeds consuming weeds in a way that make them less abundant in the future, he said. That may seem abstract, but if we took some of those natural functions away, we would really find they were pretty valuable and played an important role in our natural environment.

Take bats, for example. Janke said they play an important role in agriculture in our state.

There have been studies on things like bats, he said. Bats, of course, are insect feeders and in Iowa, we have nine different species of bats that feed exclusively on insects in Iowa. And they like beetles. And there are a couple of different species of beetles we dont like, like the corn rootworm the larvae phase is what producers are concerned about, but you dont get larvae without the beetles. Studies have shown, across the Cornbelt, bats account for a billion dollars annually of free pest control.

Make an impact before you have to

Janke said there are incidences where we are obliged, by law, to care about wildlife in Iowa.

We are burdened by a lot of federal regulations related to agricultural production and wildlife, he said. There are all sorts of reasons to care about wildlife. It may start with because you like to hunt and can go all the way up to because it is required. Or the one I like to fall back on is, it is just the right thing to do.

Whether you are managing wildlife for damage challenges such as a groundhog in the garden, or for good things, like fostering bats or having milkweeds for monarch butterflies, Janke said those things help us to understand where wildlife lives and that is what is considered a wildlife habitat.

Habitat means a lot of things, he said. Habitat is three tangible elements. The exact same three tangible elements you and I need food, water and shelter.

But there needs to be some consideration for how these elements are arranged.

If all of the food was in Calhoun County and all of the shelter was in Story County and all of the water in Boone County, we are not going to have much wildlife around, he said.

The arrangement of elements is different for each species.

For example, whitetail deer are content to move a mile or so to find a water source, whereas a species that relates exclusively to water, like a muskrat, is never going to venture more than a few feet away, he said.

Another consideration for the arrangement of elements is space.

When we talk about wildlife habitat, some species need a lot of space and some species can get by on anything, he said. I like to use the monarch for example. Common milkweed they seem to take advantage of about any milkweed in many places. You can find common milkweed growing in sidewalk cracks in the middle of the city. Its not hard to grow if we can leave it alone with the mower or herbicides on the side of the road and edges of the field.

In contrast to that, Janke said there is the greater prairie chicken that was once found all throughout Iowa.

They played an important role in the diets of the early European settlers in Iowa, he said. It was such an abundant bird. They lived in the tall grass prairie. That is the habitat the greater prairie chicken needs. In absence of about 10,000 acres of continuous grass, either pasture, hayfields or prairie the prairie chickens are not going to survive. That is why we have very few prairie chickens left in Iowa.

Designating areas for wildlife habitat

Iowa State University suggests using the idea of farm the best, conserve the rest.

What I tend to spend most of my time talking about with agricultural producers, particularly row crop producers, is where are the small patches on the farm where we can find for wildlife habitat? We are not going to have prairie chickens in our row crop production areas, which are fine, but we will have monarchs, song sparrows, pheasants, quails and other things existing on the margins of our crop fields if we can find these opportunity areas for wildlife habitat, he said.

Janke said areas he likes to emphasize to producers are the unprofitable areas.

These are all different shapes and sizes. You know where they are because you drive in the cab of the combine and you see where the crops arent growing year after year. There are lots of opportunity areas like wet areas in these glaciated landscapes that consistently dont grow a crop that provide an opportunity for a wildlife habitat, he said. Other places are areas where you are spending a lot of time on the mower, but no other time there. Maybe if you have a big yard. If you are mowing that, do something else like creating a wildlife habitat out of those opportunity areas out on the farm.

According to information provided by Janke, once you have identified these opportunity areas on your farm, work to promote diverse, natural vegetation like grasses, flowers and shrubs to provide habitat for wildlife.

If your opportunity areas are on working parts of your farm, like in hay fields or pastures, use the resources provided by ISU Extension and elsewhere to gain tips and tricks to maximize the utility of those working lands for wildlife while still meeting your production goals.

Janke said most times, wildlife habitat projects can be done alongside water or soil conservation practices like buffers, prairie strips, wetland restorations and other projects. A win-win for the land, people and wildlife, he said.

Read more:
'Farm the best, conserve the rest' | News, Sports, Jobs - Marshalltown Times Republican

Vulnerability of the industrialized microbiota – Science Magazine

Posted: October 26, 2019 at 5:45 pm

One world, one health

As people increasingly move to cities, their lifestyles profoundly change. Sonnenburg and Sonnenburg review how the shift of recent generations from rural, outdoor environments to urbanized and industrialized settings has profoundly affected our biology and health. The signals of change are seen most strikingly in the reduction of commensal microbial taxa and loss of their metabolic functions. The extirpation of human commensals is a result of bombardment by new chemicals, foodstuffs, sanitation, and medical practices. For most people, sanitation and readily available food have been beneficial, but have we now reached a tipping point? How do we conserve our beneficial symbionts and keep the pathogens at bay?

Science, this issue p. eaaw9255

The collection of trillions of microbes inhabiting the human gut, called the microbiome or microbiota, has captivated the biomedical research community for the past decade. Intimate connections exist between the microbiota and the immune system, central nervous system, and metabolism. The growing realization of the fundamental role that the microbiota plays in human health has been accompanied by the challenge of trying to understand which features define a healthy gut community and how these may differ depending upon context. Such insight will lead to new routes of disease treatment and prevention and may illuminate how lifestyle-driven changes to the microbiota can impact health across populations. Individuals living traditional lifestyles around the world share a strikingly similar microbiota composition that is distinct from that found in industrialized populations. Indeed, lineages of gut microbes have cospeciated with humans over millions of years, passing through hundreds of thousands of generations, and lend credence to the possibility that our microbial residents have shaped our biology throughout evolution. Relative to the traditional microbiota, the industrial microbiota appears to have lower microbial diversity, with major shifts in membership and functions. Individuals immigrating from nonindustrialized to industrialized settings or living at different intermediate states between foraging and industrialization have microbiota composition alterations that correspond to time and severity of lifestyle change. Industrial advances including antibiotics, processed food diets, and a highly sanitized environment have been shown to influence microbiota composition and transmission and were developed and widely implemented in the absence of understanding their effects on the microbiota.

Here, we argue that the microbiota harbored by individuals living in the industrialized world is of a configuration never before experienced by human populations. This new, industrial microbiota has been shaped by recent progress in medicine, food, and sanitation. As technology and medicine have limited our exposure to pathogenic microbes, enabled feeding large populations inexpensively, and otherwise reduced acute medical incidents, many of these advances have been implemented in the absence of understanding the collateral damage inflicted on our resident microbes or the importance of these microbes in our health. More connections are being drawn between the composition and function of the gut microbiota and alteration in the immune status of the host. These relationships connect the industrial microbiota to the litany of chronic diseases that are driven by inflammation. Notably, these diseases spread along with the lifestyle factors that are known to alter the microbiota. While researchers have been uncovering the basic tenets of how the microbiota influences human health, there has been a growing realization that as the industrial lifestyle spreads globally, changes to the human microbiota may be central to the coincident spread of non-communicable, chronic diseases and may not be easily reversed.

We suggest that viewing microbiota biodiversity with an emphasis on sustainability and conservation may be an important approach to safeguarding human health. Understanding the services provided by the microbiota to humans, analogous to how ecosystem services are used to place value on aspects of macroecosystems, could aid in assessing the cost versus benefit of specific microbiota dysfunctions that are induced by different aspects of lifestyle. A key hurdle is to establish the impact of industrialization-induced changes to the microbiota on human health. The severity of this impact might depend on the specifics of numerous factors, including health status, diet, human genotype, and lifestyle. Isolating and archiving bacterial strains that are sensitive to industrialization may be required to enable detailed study of these organisms and to preserve ecosystem services that are unique to those strains and potentially beneficial to human health. Determining a path forward for sustainable medical practices, diet, and sanitation that is mindful of the importance and fragility of the microbiota is needed if we are to maintain a sustainable relationship with our internal microbial world.

Aspects of lifestyle, including those associated with industrialization, such as processed foods, infant formula, modern medicines, and sanitation, can change the gut microbiota. Major questions include whether microbiota changes associated with industrialization are important for human health, if they are reversible, and what steps should be taken to prevent further change while information is acquired to enable an informed cost-versus-benefit analysis. It is possible that a diet rich in whole foods and low in processed foods, along with increased exposure to nonpathogenic microbes, may be beneficial to industrial populations.

The human body is an ecosystem that is home to a complex array of microbes known as the microbiome or microbiota. This ecosystem plays an important role in human health, but as a result of recent lifestyle changes occurring around the planet, whole populations are seeing a major shift in their gut microbiota. Measures meant to kill or limit exposure to pathogenic microbes, such as antibiotics and sanitation, combined with other factors such as processed food, have had unintended consequences for the human microbial ecosystem, including changes that may be difficult to reverse. Microbiota alteration and the accompanying loss of certain functional attributes might result in the microbial communities of people living in industrialized societies being suboptimal for human health. As macroecologists, conservationists, and climate scientists race to document, understand, predict, and delay global changes in our wider environment, microbiota scientists may benefit by using analogous approaches to study and protect our intimate microbial ecosystems.

Ecosystems change. Seasonal or periodic fluctuations may occur over short time scales, trajectories of lasting change can occur over time, and sudden perturbations can result in instability or new stable states. Ecosystems can also reach tipping points at which biodiversity crashes, invasive and opportunistic species take over, and the services expected of the original ecosystem are lost, which may result in further damage and/or extinctions. Each human is an ecosystem composed of thousands of species and trillions of members, the host body of Homo sapiens being just one of those species. Most of these community members are microorganisms that reside in the gut, which is the focus of this article. Sequencing of the microbiota shows that human microbiomes are composed of a stunning array of species and functional diversity. An intricate set of interactions, just now being mapped, connects microbial species within a microbiota to one another and to human biology and is beginning to show how profoundly these microbes influence our health.

The first steps in human microbiota assembly occur upon birth, with microbes vying to colonize environment-exposed surfaces in and on the body. This process is influenced by many factors, including mode of birth, nutrition, environment, infection, and antibiotic exposure (1, 2). Specific taxa of microbes have codiversified with Homo sapiens, consistent with vertical transmission over hundreds of thousands of generations (3). The millions of years of association have provided ample opportunities for our biology and theirs to coevolve (4).

Intimate connections between the microbiota and the human immune system, nervous system, and metabolism have been revealed over the past decade (59). The specific microbes that first colonize the infant gut and the ensuing succession of the community can irreversibly influence mucosal and systemic immune development (10). Orchestrating the assembly of a health-promoting gut microbiota or manipulating a mature community to alter human physiology has vast therapeutic potential, which has captured the attention of the biomedical community. Beyond the importance of the microbiota to human health, recent research has also demonstrated its vulnerability. This ecosystem is susceptible to change by selective forces (11, 12). For example, a single course of one type of antibiotic can decimate and reshape the gut microbiota (13). Exciting research is racing to identify disease treatments using microbiome manipulation, but less focus has been placed on how to protect the microbiota from damage that may be deleterious to human health (14).

The germ theory of disease, formalized in the 1860s by Louis Pasteur, portrayed microbes as an enemy to be controlled and eradicated. The subsequent war on microbes deploying hand washing, sterile surgical techniques, and antibiotics has saved countless lives. In 1900, pneumonia, tuberculosis, and infectious enteritis were the three leading causes of mortality in the United States, accounting for almost one-third of all deaths (15). By the end of the millennium, these infectious disease killers were replaced by chronic diseases, including heart disease, cancer, and stroke, which offered evidence of our ability to effectively manage germs. However, the inverse relationship of infectious and chronic disease rates may share a similar underlying cause. Consistent with tenets of the hygiene hypothesis, limited exposure to microbes may result in defects in immune function and/or regulation, leading to an increasing burden of allergic and autoimmune diseases. In light of our new knowledge about the role of the microbiota in health, the war on microbes likely needs to be reconsidered in less combative terms. The profound success of germ-killing techniques and drugs developed in the past century that have minimal acute side effects has led to overuse. The rise of superbugs that are resistant to antibiotics and chemical bactericides reveals that there is a cost to our war on microbes (16). However, the longer-term and less obvious costs to human health of disrupting the microbiota may come from chronic metabolic and immune diseases. Although intimate, the communities that live in our guts are hard to study, and at present we do not fully understand the health impact of the differences in the microbiota observed between human populations.

Microbiota composition, diversity, and gene content in industrialized peoples vary substantially from that of more traditional rural populations and likely from that of our ancient ancestors, indicating that aspects of our lifestyle are changing our resident microbes (4, 1720). Antibiotics are not the only potential contributor to this effect. Other recent changes in practice, including Caesarean section (C-section) delivery, infant formula, and consumption of industrially produced foods, have all been shown to influence the gut microbiota of humans (2123). Although these technological and medical advances have had undeniable benefits (especially for emergency health care), their implementation and widespread use have occurred without an understanding of their impact on our resident microbial communities. At one extreme, microbiota shifts coincident with industrialization may have no impact (or even a beneficial impact, for example, by removing or reducing microbes with pathogenic potential) on human health and longevity. At the other extreme, the microbiota alterations observed in industrialized populations may be a major contributor to the misregulation of the human immune system that drives chronic inflammation (4, 24). Noncommunicable diseases (NCDs), such as stroke, heart disease, some cancers, chronic kidney disease, diabetes, and dementias, all of which are fueled by chronic inflammation, are associated with the worldwide expansion of industrialized lifestyles and are predicted to create a global health crisis in the coming century (25, 26).

In many ways, the rapid changes experienced by the microbiota of urban humans are analogous to those observed in macroecosystems throughout the world (27). Over time and with tremendous efforts to generate and analyze data, a global scientific consensus has emerged that human-induced climate change will have a devastating impact on Earths species and ecosystems if not curtailed and reversed (28, 29). Likewise, as we become increasingly cognizant of the importance of the microbiota in dictating the duration and extent of our health, it is vital that we reframe our relationship with microbes and use strategies similar to the sustainability and biodiversity conservation efforts under way around the globe. What steps should we take now to protect resident microbes, given the current data and range of possible outcomes?

That the gut ecosystem would change in response to marked lifestyle alterations is not surprising. What is notable is that the microbiota of traditional populations share taxa that have been lost or reduced in individuals living in the industrialized world, which we have termed VANISH (volatile and/or associated negatively with industrialized societies of humans) taxa (Fig. 1A) (30). A study comparing the industrialized microbiota with that of three Nepalese populations living on a gradient from foraging to farming showed the shift in microbiota composition that takes place as populations depart from a foraging lifestyle (31). Intermediate states of lifestyle change toward urbanization are accompanied by less extreme but evident changes in the microbiota (Fig. 1, B and C).

(A) Aggregation of gut microbiota composition from multiple studies separated by principal component analysis of BrayCurtis dissimilarity of 16S rRNA enumerations [adapted from Smits et al. (33)]. Top panel: The first principal component explains 22% of the variation in the data from 18 populations living lifestyles spanning from uncontacted Amerindians in Venezuela (top) to fully industrialized populations in Australia, the United States, Canada, and Ireland (bottom). Bottom panel: Mapping the relative abundance of bacterial families on PCo1 reveals global patterns in the VANISH taxa, which are associated negatively with industrialized societies, and BloSSUM taxa (bloom or selected in societies of urbanization/modernization), such as the Bacteroidaceae and Verrucomicrobia. (B) Heat map adapted from Jha et al. (31) displaying taxa that change across lifestyles in one geographic location (Nepal) of individuals living as foragers (Chepang), settled foragers (Raute, Raji), or agriculturalists (Tharu) versus industrialized individuals in the United States. (C) Model adapted from Jha et al. (31) of strain loss and/or reduction versus gain and/or increase across a lifestyle gradient. Different patterns of changing abundance correspond with specific aspects of lifestyle that change as populations move away from foraging and toward urbanization. The model could also reflect the historical progression of industrialized humans from foraging (Homo sapiens arose ~200,000 to 300,000 years ago) to agriculture (starting 10,000 to 20,000 years ago) to industrialization (starting 100 to 200 years ago).

Similarly, a longitudinal study of individuals immigrating from a Thai refugee camp to the United States showed a loss of VANISH taxa within months of immigrating (32). The longer the immigrants lived in the United States, the more profound the changes. In addition to changes in microbial membership, functional differences in the microbiota correspond to lifestyle. Traditional populations such as the Hadza, a hunter-gatherer group living in Tanzania, like the immigrants from Southeast Asia, harbor microbiota with a larger and more diverse collection of carbohydrate active enzymes (CAZymes) than their industrial counterparts. CAZymes digest complex plant polysaccharides, characteristic of traditional dietary fiber intake (32, 33). By comparison, the microbiota of U.S. residents are enriched in CAZymes that degrade host mucus, which serves as a backup food source for gut microbes when dietary fiber is limited, a hallmark of the industrialized diet (33, 34). The selection of mucus-utilizing bacteria in industrialized populations is evident in the enrichment of Akkermansia muciniphila (a mucin-loving bacterium in the phylum Verrucomicrobia) that was found in a worldwide comparison of industrialized and nonindustrialized microbiomes (Fig. 1A) (33). Whether the loss or reduction of VANISH taxa cause or contribute to the growing burden of NCDs in humans remains to be determined. However, determining the potential importance of VANISH taxa to human biology will require efforts to maintain their diversity before it is lost (35, 36).

We must not forget how the attempted eradication of pathogenic microbes with antibiotics, increased sanitation, and medicalized birth has saved countless lives. Other features of industrialized life, such as the Western diet and infant formula, have added convenience, increased human productivity and met the food demands of a growing population. The development and widespread implementation of these technological advances occurred before there was an understanding of their effect on the microbiota and the significance of the microbiota to human health. One difficulty in understanding the effects of different aspects of industrialization on the human gut microbiota is that so many lifestyle factors covary. Below, we summarize studies that have sought to disentangle facets of the industrialized lifestyle that change the microbiota.

The development and use of antibiotics have accompanied human population growth, industrialization, and rapid technological advances. Antibiotics have become the prototypic factor associated with industrialization that negatively affects the gut microbiota. Antibiotic resistance and increased susceptibility to enteric pathogens are well-known negative effects of antibiotic use. Accumulating data also show that oral antibiotic use has long-term effects on the composition of the gut microbiota (37). Just 5 days of ciprofloxacin was shown to decimate the gut microbial community, which only recovered slowly over the ensuing weeks and months (13). Recoveries were individualized, were incomplete, and differed in their kinetics (13). Similarly, other studies have shown that antibiotics can have a long-term impact on the microbiotaperhaps we should not be surprised because most of these medicines were originally designed to have broad-spectrum effects (38).

For most of human existence, humans consumed food and water laden with microbes, some of which caused disease. But humans also routinely consumed benign bacteria, both through incidental environmental exposure (e.g., from dirt or unsanitized food or on the skin) and from fermented foods (39). The recent shift to consuming largely sterile food and water has likely also influenced the microbiota. For example, the source of drinking water was significantly associated with microbiota composition in the cross-sectional study of Nepalese individuals living on a lifestyle gradient, as well as the Hadza (31). As industrial populations removed microbes from drinking water, the burden of diseases such as cholera and other waterborne illnesses decreased. Recent studies in mice suggest that sanitization in the form of cage cleaning does exacerbate extinctions in the microbiota after perturbation (40). The industrialized human microbiota also bears the hallmarks of sanitation, showing greater interindividual differences in microbiota composition (an indication of less microbe sharing between people) compared with traditional human populations in Papua, New Guinea, where individuals share more bacterial species with one another (20). Risking increased infectious diseases by reducing standards of sanitation would be misguided, but a better understanding of how hygienic practices shape our microbiota and the resulting impact on human health is needed. Restoring the consumption of nondisease-causing microbes may ameliorate diseases that are common among populations that consume sterile food and water (41).

Antibiotics and sanitation are intended to limit exposure to pathogenic microbes, but other practices such as the Western diet and C-section births that are not targeted at microbe control may nevertheless be having a profound effect on the microbiota.

Diet is a major driver of the composition and metabolic output of the microbiota (4244). Humans have shifted from a diet of exclusively wild animals and gathered foods to one of domesticated livestock and agricultural produce (10,000 to 20,000 years ago) to a more recent shift to industrially produced foods, including chemically managed livestock and produce and sterilized, ultraprocessed foods containing preservatives and additives (45, 46). These shifts have resulted in a food supply capable of supporting a growing human population, but perhaps at the cost of the populations health (47).

One notable change to foodstuffs is the unintentional depletion of a major form of sustenance for the microbiota: microbiota-accessible carbohydrates (MACs; the complex carbohydrates found in the dietary fiber of edible plants such as legumes, whole grains, vegetables, nuts, etc.) (42). A high-MAC diet was commonplace when humans exclusively foraged for nutrition, and low-MAC diets have been associated with lower microbiota diversity and poor markers of health in humans and in animal models (4850). The paucity of MACs in the industrialized diet was compensated for by additional protein, simple carbohydrates, and fat, which had the effect of altering the composition and functional output of the microbiota (43, 51). The use of additives such as emulsifiers and non-nutritive sweeteners is pervasive in industrialized food. Both have been shown to alter microbiota composition and promote intestinal inflammation. In addition, emulsifiers promote adiposity and non-nutritive sweeteners alter the metabolic output of the microbiota toward one that resembles that of type 2 diabetics (21, 52).

Small changes to the microbiota have the capacity to amplify over generations. For example, mice fed a low-MAC diet showed reduced microbiota diversity that compounded over generations. Restoration of a high-MAC diet was not sufficient to regain microbiota diversity, which indicated that species within the microbiota had gone extinct during the four-generation length of the experiment (50). In another study, antibiotic treatment of pregnant mice altered the microbiota of the offspring and resulted in metabolic derangement that predisposed the pups to diet-induced obesity (53). Similarly, C-section delivery in humans results in colonization of the infant with microbes derived from skin instead of the mothers vaginal microbiota (54). Acute perturbations from diet, antibiotics, and medical practices could have been propagated over generations and synergized with heightened hygiene and sanitation to result in the population-wide ecosystem reconfigurations observed today. The effects of other factors associated with an industrialized lifestyle on the microbiota, including increased sedentary behavior, stress, exposure to new chemicals (e.g., plastics, herbicides, and pesticides), and social isolation, have only begun to be explored (5557).

It is not a given that the microbiota found in traditional populations, which likely shares more commonality with that of our ancient ancestors, would improve the health of a person living in an industrialized society (4). For example, several members of a traditional gut microbiota, such as parasites, are frank pathogens. Some functions of a traditional microbiota may have beneficial effects in the context of a traditional lifestyle but may not in a more urbanized context. We have simplified these points and recognize that some parasites may confer benefits to human health, but how benefit is defined may depend on context and the individual. For example, parasites that protect against intestinal inflammatory diseases may cause opportunistic infections in immunocompromised individuals (58).

While remaining agnostic about broad connections between change in the microbiota and human health, it is worth considering underlying evolutionary principles that might predict whether microbiota changes are likely to be beneficial, deleterious, or neutral. A very conservative view is that until we have a good understanding of which microbes or communities are beneficial or deleterious, including how context determines this answer, we should recognize that (i) our resident microbes have the potential to affect our health in profound ways and (ii) individual lifestyle and/or medical choices and population-level lifestyle, medical, and dietary choices can change these communities. Similar to early, albeit insufficient, steps to address climate change before the full scope of the problem was understood, such as developing renewable alternatives to fossil fuels, a hedge against potential catastrophe seems warranted. In the case of our gut microbes, acting to minimize unintended loss of biodiversity is likely a wise strategy until we know more. We discuss possible strategies below.

An important question is whether loss or reduction of resident, codiversified microbes and associated functions could have a negative health impact on humans. Some properties of the human microbiota appear to have been stable during much of human evolution before industrialization. It is expected that the combined biology and genome of the human body and its commensal microorganisms would have coevolved to maximize human reproductive success (fitness) during that time (59). Because industrialized humans are interested in a long, healthy life, it is worth asking whether long life is consistent with the reproductive success of early humans. The reproductive success of modern hunter-gatherers corresponds to being long lived (as demonstrated by evidence supporting the patriarch hypothesis); therefore, the components of the microbiome that lived within humans throughout most of our existence as a species likely promote biology consistent with a long, healthy life (60).

From the microbial point of view, a bacterial species is chiefly concerned with making more of itself. Therefore, it is worth considering whether it is possible for members of the microbiota that increase host health and longevity to arise. In other words, the question is not only whether the interests of host and microbiota are aligned (i.e., to promote a long, healthy life of the host), but whether microbes that promote the health and longevity of their hosts are retained and favored over evolutionary time.

Gut-resident microbes that improve host health and life span are most likely to arise when the health-promoting function does not incur a short-term fitness cost to themselves (61, 62). For example, imagine a microbial pathway that not only generates energy for the microbe by fermenting a dietary complex carbohydrate but also produces a fermentation end product that can be absorbed by the host and play beneficial metabolic and/or regulatory roles. These microbes would contribute to host health without incurring a fitness cost and could be selected over time as a result of host fitness, longevity, and transmission to offspring and other individuals. We might expect that loss of these coevolved microbes and associated functions would have a negative health impact.

The industrialized microbiota could be considered better adapted to an industrialized host lifestyle by harboring more resistance to antibiotics and being less proficient at dietary fiber degradation. However, such a microbiota may not be optimized for our health.

Learning how to minimize harm to an ecosystem is an easier prospect than rebuilding one that has deteriorated; however, the realization of an ecosystems importance often only becomes apparent after major change has taken place. In the case of the gut microbiota, we may have to confront the daunting task of reconfiguring an ecosystem that we are just beginning to understand. Biodiverse ecosystems are characterized by complex networks of interactions; delete or add one node and the cascade of changes through the network of interactions can be difficult to anticipate. Predicting ecosystem changes from species reintroduction, such as wolves into Yellowstone National Park, is a challenge long faced by conservation biologists (63, 64) (Fig. 2A).

(A) Gray wolves were introduced into Yellowstone National Park in 1995 to control the swelling elk population (105). The rewilding of Yellowstone set off a trophic cascade that resulted in a decreasing elk population (thereby promoting new growth in aspens), an increase in berries available to bears, and stream morphology changes caused by increased woody plants (64). This provides an example of how wildlife management can be used to restore a more diverse and perhaps functional ecosystem, as well as how reintroduction of species into a habitat can lead to unanticipated changes to that ecosystem. (B) Rewilding of a C. difficileinfected microbiota by FMT results in largely predictable outcomes in host health, but the specifics of the resulting microbiota composition are difficult to predict. (C) Long-term strategies for managing the microbiota include precision approaches of adding defined cocktails of microbes, engineered bacterial species, and improving ecosystem habitat quality. For example, increasing dietary MACs encourages commensal growth and provides fermentation end products such as butyrate to the epithelium, which can help keep oxygen tensions lower in the gut and prevent the growth of facultative anaerobes with pathogenic potential (106).

Fecal microbiota transplantation (FMT) is an example of how ecosystem remodeling through multispecies rewilding can be applied to the gut microbiota. In this procedure, all of the bacterial species of a healthy human donors stool microbiota are introduced into a diseased recipient in an attempt to reconfigure a maladaptive ecosystem (Fig. 2B) (65). FMT has been highly effective in treating Clostridium difficile infection (CDI) refractory to conventional antibiotic-based treatment (66). Although this procedure cures CDI, the addition of hundreds of microbial species into an equally complex, although disrupted, ecosystem results in an unpredictable community that is composed of strains from the donor, recipient, and other sources (67, 68). CDI represents an extreme case of ecosystem disruption; therefore, the lack of precision in dictating the resulting community after ecosystem rewilding is clinically tolerable, as almost any resulting microbiota configuration lacking or minimizing C. difficile is preferred. However, FMTs are not an ideal long-term solution for the treatment of many diseases. In many cases, they are simply ineffective, and in others, the unintended consequences may include transmission of antibiotic-resistant microbes or other infectious agents and the transference of unwanted phenotypes from the donor (69). Gut microbiota rewilding through FMT has currently only been consistently successful for C. difficile cases. Similar to cases of animal reintroduction in macroecosystems, success as defined by the ability of these reintroduced species to thrive has been mixed (70).

Targeted rewilding through discrete changes in habitat quality or the introduction of specific species chosen based on known interactions may be a more predictable and successful approach to ecosystem management in a disrupted gut microbiota. Habitat quality is a key element of success in macroecosystem restoration and is also an important consideration in the gut (71). Ecosystems are made up of interacting species and their physicochemical environment. Factors that influence the suitability of the gut habitat, including temperature, pH, osmolality, redox status, water activity, and chemical and nutrient availability, will likely affect the success of microbiota reconfiguration efforts. Mice chronically infected with C. difficile can be effectively treated using a diet containing MACs. This simple change to habitat quality enabled the recovery of a robust indigenous community and reestablished important functions such as short-chain fatty acid (SCFA) production (72). Diet can also create a niche for a newly introduced microbial strain to colonize. For instance, feeding mice the seaweed polysaccharide porphyran allowed engraftment of a porphyran-utilizing Bacteroides strain (73). This example of engrafting a new species into a microbiota may provide a strategy that can be extended to help targeted rewilding (Fig. 2C).

An additional challenge to managing ecosystems is identifying the features within an ecosystem that are beneficial and thus worthy of conservation. One strategy used by ecologists is to assess the services provided by an ecosystem. Ecosystem services, popularized in the Millennium Ecosystem Assessment, enable value to be placed on different components of an ecosystem (74). For example, if a lake provides fresh drinking water and recreation (swimming, fishing), then pollution of that lake would put those services in jeopardy. Likewise, we can consider the ecosystem services supplied by the gut microbiota (75) (Fig. 3). However, determining whether a microbiota ecosystem service is beneficial is difficult enough in itself, and establishing whether this benefit is universal or specific to a subpopulation of people or even only one individual, a developmental period of life, or during disease or reproduction adds complexity. For example, extraction of calories was an important microbiota ecosystem service rendered in the preindustrialized world, but when eating modern, calorie-dense foods, this service becomes less important.

Identifying the benefits provided by the gut microbiome to human health is one way to determine when the ecosystem is functioning well. (A) List of benefits provided by the gut microbiota. This list is not intended to be comprehensive, and the categorization is only one of many possibilities, but it is presented as a potentially useful framework for conceptualizing how to value specific features of microbiota. (B) Current data suggest that, along with the shift in the composition of the industrialized microbiota, certain services may be lost or out of balance, resulting in suboptimal states of host physiology or disease. A more nuanced understanding of which services are beneficial and in what context will be enabled by longitudinal high-dimensional profiling of microbiome and host biology combined with long-term monitoring of health in humans.

Studying microbiota configurations in different contexts may reveal associations that are positive for human health. For example, work on the gut microbiota in individuals undergoing immunotherapy to treat cancer has shown associations between specific microbiota components and improved outcomes (76). Although many specifics remain to be determined, these findings are consistent with the ability of different microbiotas and their services, such as SCFA production, to alter host immune status and function. Unfortunately, such observational work is usually conducted on people living in industrialized countries and therefore is limited in the microbiota configurations and features that are queried.

If humans have developed a dependence upon microbiota services that have been lost during industrialization, then might reintroduction of these services be analogous to complementing a lost portion of human biology and provide broad benefit? Even if this is not the case, given the recent success of prophylactic antibiotics in low- and middle-income countries in improving health and reducing mortality in children, rewilding the microbiota after treatment using defined key strains may become a standard treatment to aid in ecosystem recovery (77). Should this be the case, then considerations of how to make reintroductions self-sustaining, especially in the face of spreading industrialization, will be important.

The goals of a managed microbiota should be to optimize ecosystem services to prevent disease and improve health and longevity. Optimization requires precise, targeted approaches that consider an individuals genotype, microbiome, or subcategory of disease. Given the large global health impact, strategies to protect the microbiome in all populations should be considered to maximize the palette of microbial and molecular tools available. Efforts are under way to archive the microbial diversity found in the gut of humans around the globe (35, 36). Whether these efforts will result in new therapeutics remains to be seen, but at the very least they provide a time capsule of microbial diversity in a rapidly industrializing world. Industrialization of the microbiome, and its accompanying loss or reduction of certain species, can occur on a time scale of months within an individual, creating some urgency for the banking of vulnerable species (78). An additional challenge is navigating the changing restrictions on the distribution of bacterial strains for research and therapeutic development while protecting the rights and recognizing the contribution of the people from which they came (79, 80).

Reshaping ingrained aspects of industrialized societies to moderate practices that have negative impacts on the microbiota will be a challenge but will be more practical than reversion to preindustrial practices (see Box: Sustainable ecosystem management approaches). Antibiotic use will remain an important aspect of industrial life; however, regulation in clinical and agricultural settings is needed to maintain efficacy and to protect the microbiome. Similarly, rationally engineered microbial cocktails or fermented foods could offer safe microbe exposure to compensate for sanitization. Government subsidies similar to those provided for certain crops could be justified to make MAC-rich and fermented foods cheaper and more widely available. Until food policy reflects the findings of biomedical research, short-term solutions, such as supplementing processed foods with MACs or probiotic bacteria, could provide a gradual progression toward health-optimizing food systems in industrialized countries.

Expanding cohort and interventional studies in humans from a wide representation of humans while simultaneously documenting microbiome and health changes is key for healthy, sustainable microbiota. Numerous associations have been made between the microbiota and human disease, but additional microbiome datasets from longitudinal, prospective observational and interventional studies of humans will provide insight into causal relationships. High-resolution measurements of host biology, including omics approaches and high-dimensional immune profiling, will be important to elucidate the specific lifestyle practices that lead to the most meaningful microbiome changes for human health (44, 81, 82). Animal models informed by human-derived data can be used to perform controlled studies with the goal of developing strategies to rebuild and maintain a healthy microbiota (83).

Some of the specific forces that are bad for Earth appear also to harm our microbiota. For example, animal meat production removes forest habitat for pasture and results in increased methane production. Excessive meat consumption has been coupled to trimethylamine-N-oxide (TMAO) production by the microbiota, and TMAO is a risk factor for cardiovascular events (84). It may be wise to approach climate and health and microbiota sustainability simultaneously to identify solutions that align Earth and human health (i.e., One World, One Health) (85). Given that environmentally sustainable agricultural practices are compatible with producing food generally recognized to promote health, solutions for the planet and human health may be compatible (86). As Earths microbes adapt to our changing environment, we can expect our bodys ecosystem to reflect our external environment in ways that are difficult to anticipate. Determining microbial or molecular equivalents of rewilding will require a much better understanding of community dynamics and hostmicrobiota interactions than we presently have. Continually monitoring and managing a healthy internal ecosystem may be an effective strategy to combat and prevent the litany of chronic diseases that are currently spreading with industrialization.

As we continue to learn of the multitude of benefits afforded by our microbial symbionts, developing alternative strategies to manage microbial ecosystems will enable us to promote short- and long-term public health priorities simultaneously (87). Listed here are a few examples of successes in using beneficial microbes to manage microbial ecosystems.

Sterility in skin-injury repair has been viewed as an important factor in effective wound healing. However, maintaining a sterile wound-healing environment is a difficult prospect considering the exposure of most wounds to the environment (88). Recent evidence suggests that populating wounds with commensal microbes can reduce infections after surgery and minimize the need for antibiotic treatment (89). Similar strategies are also being tested in treating skin conditions including atopic dermatitis (clinical trial NCT03018275) and acute wounds (90).

Health careassociated infections are pervasive in both high- and low-income countries and are a leading cause of death in the United States (91). Germicidal treatments of hospital surfaces are not completely effective, leaving behind dangerous pathogens, some of which can inhabit surfaces for months and also lead to increasing antibiotic resistance. The use of probiotic-containing cleaners can be an effective, alternative method to decontaminate hospital surfaces that does not select for antibiotic-resistant strains (92).

Concerns over increasing antibiotic resistance, consumption of antibiotic-laden meat, and antibiotic-induced reduction of natural resistance to pathogens have led to the exploration of alternatives to antibiotics in livestock. Probiotic use in chickens has resulted in better growth rates, reductions in pathogen load and antibiotic resistance genes, and improved egg quality (93, 94). Probiotics have also been used to prevent infections and improve milk production in dairy cows and to aid growth in beef cattle (95). Use of probiotics is also beneficial in aquaculture, improving water quality, resistance to pathogens, and growth (96).

There is growing evidence that the use of beneficial bacteria is a promising path forward for managing pathogenic microbes in humans (97). Probiotics can reduce the duration and severity of infectious diarrhea and may be an effective alternative to antibiotics in the treatment and prevention of bacterial vaginosis (98, 99). A synbiotic mixture of Lactobacillus plantarum and fructo-oligosaccharides reduced the incidence of sepsis and lowered rates of respiratory tract infection in a cohort of infants from rural India (100). The use of bacteriophage to control pathogens, especially those that are resistant to multiple antibiotics, is another emerging alternative with recent success (101).

Antibiotics are commonly used in cancer treatment to minimize the risk of infection in a patient population with a disrupted immune system. However, in animal models, antibiotic treatment can alter the microbiota in ways that reduce treatment efficacy (102, 103). In fact, specific manipulation of the microbiota improved immunotherapy-based tumor control in a mouse model of melanoma (102, 103). Optimization of the microbiota to optimize immune status, whether augmenting immunotherapy or enabling bone marrow transplantation, will likely be integral to the future treatment of diseases such as cancer.

Given newly acquired data about the importance of early microbiota assembly in the health of the infant, a rethinking of medicalized birth is warranted. A recent pilot study showed that infants delivered by C-section who were seeded with their mothers vaginal microbes developed microbiota more closely resembling those of vaginally delivered infants (104). Future studies are required to determine whether vaginal seeding after C-section delivery provides any lifelong health benefit to the infant.

Acknowledgments: We thank members of the Sonnenburg lab and collaborators for helpful discussions. Funding: This work was supported by the NIH (R01-DK085025 and DP1-AT00989201). J.L.S. is a Chan Zuckerberg Biohub Investigator. Competing interests: The authors declare no conflicts of interest.

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Vulnerability of the industrialized microbiota - Science Magazine


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