We’re all about getting in on J.Lo’s secrets to the staying power of her six-pack.

And thankfully, her and A.Rod post about their healthy, active lifestyle on IG all. the. time.

Not too long ago, the couple mentioned they were starting the day with fasted cardio. So, could that be the mega singer’s answer to slashing fat?

To get to the belly of the workout and weight-loss trend and find out if the method really does help you slim down, I spoke to a registered dietitian and certified trainer.

Here’s what they have to say.

What is fasted cardio?

Basically, if you sleep for eight to 12 hours (and obviously skip foods in that time) and wake up in the morning to do an aerobic workout sans a snack, you’re doing fasted cardio.

It simply involves doing a heart-pumping activity on an empty stomach. (Though you can and should have water before!) In short, the goal of training this way is to burn more fat.

READ MORE: 6 Teas That Help With Cravings When You’re Struggling To Lose Weight

“Fasted cardio is appealing to many of us who are either seeking weight loss or trying to transition our bodies to become more efficient at tapping into our fuel stores,” says registered dietician Pamela Nisevich Bede, author of the upcoming Sweat.Eat.Repeat (December 2019) and owner of SwimBikeRunEat.com.

“At first glance it makes sense: By training low or training on empty and without carbohydrate-based fuel in the tank, you force your system to tap into prolific fat stores in the hopes of burning fat mass and leaning out.”

The catch: There’s not much science to back up the claims.

Does it have science-backed benefits?

While it’s nice to think that something can slim us down quick, the research just isn’t there to say 100 percent that this is the best way to burn fat and fast.

A meta-analysis from 2017 found that fasted cardio hardly led to changes in body mass. However, the review only included five studies with 96 participants total, which shows just how small each study is and the lack of science even out there.

Another meta-analysis from 2018 found that eating before a workout helps people perform aerobic work for longer than in a fasted state, though skipping a snack pre-workout could potentially have some metabolic advantages.

So sure, that was something, but not necessarily the blast-fat effect people hope to achieve with fasted cardio.

READ MORE: This Injection Is The Latest Development In Weight-Loss Surgery

Two other smaller studies came out in 2018 examining exercise in the fasted state, both featuring 20 participants or less. One found that not eating pre-workout negatively affected intensity and volume of training, while still improving endurance.

The other said that fat metabolism fuels resistance training more than carbs when doing it fasted.

It’s questionable whether it actually works to burn more fat…

One other important note to consider is how your body uses fat, says certified strength and conditioning specialist Prof Brad Schoenfeld. (He studied fasted cardio and found little difference in body mass between those who exercise without eating and those who dine beforehand.) First, there’s fat oxidation, which means actually burning fat.

And then there’s fat breakdown, where fatty acids get released from fat cells and then move throughout the body. It’s questionable whether fasted cardio actually works to burn more fat, even if it does break it down. And those fatty acids that are broken down but not oxidised are just returned back to fat cells for storage, says Schoenfeld.

READ MORE: Can You Really Target Fat Loss To A Specific Area, Or Is That Total B.S.?

Another problem with the research, according to Schoenfeld: “If you just do slow cardio and you burn more fat, it’s short-sighted, because you’re only looking at a very small period of time — not what you would burn in 24 or 48 hours,” he says.

And because exercise (especially intense exercise) has a thermogenic effect on the body, allowing you burn more calories after you’re done moving, it’s unclear as to whether fasted cardio will do the same.

“All evidence shows that acute burn doesn’t turn into more overall fat burn,” says Schoenfeld. So again, unclear as to whether fasted cardio truly will work as a fat-torching tool in the long run. The benefits of skipping snacks pre-workout could also come down to simply eating less in a day.

“Fasted cardio is effective primarily because of calorie restriction, rather than a metabolic makeover,” says Bede, who points out that it could be considered a form of intermittent fasting.

Are these any drawbacks?

It’s tough to say if fasted cardio could negatively affect your training or your weight — the truth is, maybe it can, especially if you’re race training. “If you have a most important, long or intense, workout to crank through, it may be difficult without free energy on board,” says Bede.

“Don’t compromise your overall performance because you were forced to call it quits thanks to low energy.”

READ MORE: Running Is Your Best Bet If You’re Genetically Prone To Obesity, According To This New Study

Also, if you’re prone to overeating, then fasted cardio could have some downfalls. “If you finish a workout so very hungry and this leads to hangry eating of everything that’s not nailed down, you should think twice before training on empty,” says Bede.

When you do finish a fasted session, you want to grab something for recovery within 30 to 60 minutes of working out. Opt for a post-cardio meal of 15 to 30 grams of high-quality protein, like lean meats, nuts or beans. And consume whole grains, fruits and veggies for a carb re-stock, says Bede.

How do I know if I should try it?

If you’re doing fasted cardio for long-term aesthetic reasons, you probably won’t get the benefits you’re seeking, says Schoenfeld. But if you want to try it out, go for it.

Do know that it might take you a few times to get used to exercising on empty. Your body will eventually adapt, but you could feel kind of crappy during those first few sessions, according to both experts.

Also, if after a few sessions it’s still zapping your energy or you just don’t feel great doing it, then don’t.

READ MORE: 3 Practical Habit Changes That’ll Help You Lose Weight

“Ultimately, preference is the most important,” says Schoenfeld. “If you wake up fasted and it’s not offering you any benefit and you hate it, do you really want to keep doing that? Instead, do what you like.”

Finally, consider your goals. “If you want to perform, go long and log a seriously hard workout, you need fuel to improve performance,” says Bede.

“If your goal is to lean out and log maintenance miles or burn off calories, most of us can probably crank through a workout with the fuel stores we have on board.”

^{This article was originally published on www.womenshealthsa.co.za}

^{Image credit: iStock}

Mallory Creveling

If cheese is your weakness, you might be happy with the latest research from Penn State University. Antioxidants that naturally occur in cheese may help protect your blood vessels from damage from high levels of salt in your diet, a news release reported.

Researchers found in a randomised cross-over study that when adults consume too much sodium through their diet, their blood vessels may become damaged, which may lead to cardiovascular issues.

But when these same adults ate at least four servings of cheese in conjunction with their high sodium diet, they didn’t experience the same level of blood vessel damage expected from such a salty diet.

These findings may help people balance food that taste good with minimising the risks that come from eating too much salt, said Billie Alba from Penn State University, who led the study.

“While there’s a big push to reduce dietary sodium, for a lot of people it’s difficult,” Alba said. “Possibly being able to incorporate more dairy products, like cheese, could be an alternative strategy to reduce cardiovascular risk and improve vessel health without necessarily reducing total sodium.”

Why we need salt – but not too much

Sodium is a vital mineral for the human body to help maintain its fluid levels. But too much dietary sodium can be associated with cardiovascular disease and high blood pressure. The World Health Organization (WHO) recommends 5g per day; however, it is estimated that South Africans use 8.5g.

And while we tend to think that we should simply reduce the amount of table salt we add to our meals, it’s not that simple – sodium lurks in many foods that may not be obviously “salty” – processed products such as cereal, ready-made soups, even some breads.

But according to Prof Lacy Alexander, another researcher on the study, previous research has shown a connection between dairy products (yes, even cheeses with a higher sodium level) and improved heart health.

What the study entailed

The researchers recruited 11 adults without salt-sensitive blood pressure for the study. They each followed four separate diets for eight days at a time: a low-sodium, no-dairy diet; a low-sodium, high-cheese diet; a high-sodium, no-dairy diet; and a high-sodium, high-cheese diet.

At the end of each week-long diet, the participants returned to the lab for testing. The researchers inserted tiny fibres under the participants’ skin and applied a small amount of the drug acetylcholine, a compound that signals blood vessels to relax.

This could help the researchers determine how each study subject’s blood vessels performed after the diets. The subjects’ blood pressure and urine were also monitored.

After a week, it was seen that the blood vessels on the high sodium no cheese diet were not responding well to the acetylcholine, unlike those on the high sodium high cheese diet.

“While the participants were on the high-sodium diet without any cheese, we saw their blood vessel function dip to what you would typically see in someone with pretty advanced cardiovascular risk factors,” Alexander said. “But when they consumed the same amount of salt, and ate cheese as a source of that salt, those effects were completely avoided.”

While it is not yet sure if the effect is because of a specific nutrient in the cheese, it was suggested that antioxidants in cheese may be a factor.  Alba stated that it is important that these effects be tested in larger studies to see how dairy may possibly preserve vascular health.

^{Image credit: iStock}

Compiled by Marelize Wilke

A health influencer claims it helps to cure chronic illnesses. Doctors are far from convinced.

Labour is to announce a pledge to abolish prescription charges in England at its party conference next week.

Shadow equalities minister Dawn Butler will unveil the policy at Labour’s conference in Brighton.

One flight attendant’s small act of kindness is touching the hearts of thousands.

When deaf Maryland teen Ashley Ober flew by herself for the first time this summer, she was a little nervous about navigating a large, international airport alone — she had a connection at New York’s JFK airport on her route from Baltimore, Maryland to Rochester, New York.

But the 16-year-old’s Delta flight attendant went out of her way to make her feel comfortable, and now the note that she gave Ashley has gone viral online.

RELATED: A Mom and Her Toddler Were Kicked Off a Flight Because of This Insanely Rare Skin Condition

“My daughter who is Deaf took a flight by herself ! The attendant handed her this note on the plane ! Delta makes it amazing!” Ashley’s mom Loretta shared on Twitter in July, tagging Delta and sharing a picture of the note.

“Hi good morning Ashley, my name is Janna and I will be your flight attendant on today’s flight to JFK,” the note read. “There are two buttons above your head a yellow one that controls the reading light and a big gray one with a person on it that you can use to call me if you need anything.”

The note continued to explain where the nearest emergency exit on the plane was, before concluding, “Please don’t hesitate to ask if you need any assistance. Again my name is Janna and welcome aboard our CRJ200 aircraft.”

RELATED: Woman Gives Birth to Baby Boy During JetBlue Flight: He's Our 'Youngest Customer!'

RELATED: Woman Kicked Off Plane for Fat Shaming Her Seatmates and Calling Them ‘Two Big Pigs’

Ashley recently told CNN about her experience, saying the note gave her the confidence boost she needed to feel comfortable on her journey.

“Well, I feel nervous because, you know, really, what if I miss my flight, or you know, I don’t know where to go when I transfer. I mean JFK International is such a huge airport, so I didn’t know where to go,” she told the outlet.

“I want to be independent. I know I can do it on my own,” she said. Loretta told the outlet that she wanted Ashley to exercise her independence, but waited near the airport until she heard that Ashley made it onto the plane.

“I really felt relieved,” Ashley told CNN of receiving Janna’s note. “And I felt more comfortable on the flight.”

“I put it in my bag. I kept it. I still have it. It’s with me all the time,” she said. “I’m going to cherish that.”

RELATED: Attention Passengers (and Airlines): There's a Reason Moms Breastfeed During Take Off and Landing

RELATED: American Airlines Apologizes After Flight Attendants Make Doctor Cover Up Outfit with Blanket

“I’ve never experienced that kind of politeness before. It just inspired me,” she added.

“We are extremely proud of the thoughtful approach this Endeavor Air flight attendant took to make the customer feel welcome. Our goal is to make the world a more inclusive place, ensuring travel is easy for all people,” Delta said in a statement to WJLA responding to Ashley’s positive experience.

The airline also told the outlet that it will soon be providing flight attendants and gate agents who know sign language a pin to add to their uniform that will alert customers they can sign.

“With this improvement, customers and qualified employees will immediately be able to visually recognize when they hold sign language as a common connection.”

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Uptown Funk musician Mark Ronson has come out as sapiosexual. The 44-year-old DJ and singer revealed his sexual orientation on Thursday during an interview with ITV’s Good Morning Britain. 

"I feel like I identify as sapiosexual," he said during the interview, which was greeted by supported from anchors Ben Shephard and Kate Garraway, who congratulated him on being "out and proud."

Prior to his interview, the show hosted author Nicki Hodgson who spoke out about sapiosexuality. "The definition of sapiosexuality means intelligence first," she said during the interview. "I have dated men, women, transmen, transwomen, and across the gender spectrum and identify now as bisexual. The thing that has linked all these people has been their brains."

Ronson revealed that he didn't actually know that there was a word for sapiosexuality until he heard Hodgson talk about it earlier on the show. 

RELATED: What Does Demisexual Mean?

Hold on, what exactly does it mean to be sapiosexual?

Someone who identifies as sapiosexual is attracted to another person’s intelligence or mind, Holly Richmond, PhD, a sex therapist in New York City, tells Health. But sapiosexuality and other types of sexuality aren't mutually exclusive.  

"The primary attraction is the person’s mind, but the next point of attraction is up to the individual—like someone's body type or a common cultural history," says Dr. Richmond. "Anything that people prioritize when they’re choosing someone to be in a relationship with."

She explains that sapiosexuality is non-gendered, non-binary, and not heteronormative, meaning you can identify as another type of sexuality while also being sapiosexual (so that means, like Hodgson, you can be bisexual and sapiosexual).  While this term has become increasingly recognized in recent years, this concept is nothing new. 

RELATED: What Is Pansexual? Here’s How It’s Different From Being Bisexual

"Take the whole, 'sexy librarian' thing," says Dr. Richmond. "That’s been a point of attraction in our culture for years and years, and it’s just another spin on that. A lot of people eroticize intelligence."

Dr. Richmond says that much like sexual orientations like pansexuality and demisexuality, defining sapiosexuality can help people understand their sexuality in greater depth.

"I think these terms are important because they give more breath to the range of sexual experiences that people have, and we’re stepping away from the heteronorm," says Dr. Richmond. "When we see a new term like this pop up, it just gives people more language and helps normalize the conversation around sexuality."

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Fifth generation, or 5G internet has everyone talking.

It has been said that download speeds on 5G could be 10 to 20 times faster than internet speeds available at the moment, but scientists have said that it could pose health risks.

Could the new generation of fast internet slowly be killing us?

^{Image credit: iStock}

Scientists may have found a way that obesity directly damages the arteries and contributes to heart disease – a discovery that they say could eventually lead to new treatments.

The British researchers found that in heart disease patients who are obese, body fat surrounding the arteries tends to secrete high amounts of a protein called WNT5A. The protein, in turn, appears to have “toxic” effects within the blood vessels.

To ‘neutralise’ obesity

The findings, published in Science Translational Medicine, are an early step.

But they suggest that WNT5A is a good target for new drugs aimed at treating or preventing heart disease, according to lead researcher Dr Charalambos Antoniades.

“If we develop a treatment to ‘switch off’ the production of WNT5A from fat cells, or block its effects on the [blood vessel] wall, then we may be able to ‘neutralise’ obesity and prevent heart attacks and stroke,” said Antoniades, a professor of cardiovascular medicine at the University of Oxford.

Many studies have shown obese people have a higher risk of developing heart disease, compared to thinner people. The American College of Cardiology (ACC) says that’s partly due to “indirect” reasons: Obesity promotes conditions that can lead to heart problems – such as type 2 diabetes, high blood pressure and sleep apnoea.

The new findings, Antoniades said, shed light on how obesity directly damages the blood vessels.

For the study, he and his colleagues analysed blood and tissue samples from about 1 000 heart disease patients who had undergone cardiac surgery. Overall, they found, obese patients had much higher levels of WNT5A in their blood.

The protein was specifically released in large amounts from fat around the blood vessels, Antoniades said.

More direct evidence

In addition, patients with higher WNT5A levels tended to show a faster progression of “plaque” buildup in their arteries in the next three to five years. Plaques are deposits of fat, calcium and other substances that clog the arteries and can trigger a heart attack or stroke.

Those findings alone do not pinpoint WNT5A as a culprit in causing heart disease. But researchers did find more direct evidence in the lab, according to Antoniades. It turns out that when blood vessel cells are exposed to the protein, they churn out more “toxic products” and enter a state that promotes plaque buildup.

Two US cardiologists reviewed the findings from the study.

“This protein is not only significantly elevated in obese patients, but also exerts injury to blood vessels,” said Dr Benjamin Hirsh, director of preventive cardiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, New York.

Hirsh said the WNT5A “pathway” is probably only one way in which obesity damages blood vessels. He called the findings an “important step forward to improving our understanding of the specific mechanisms by which obesity is harmful”.

Dr Salim Virani is a cardiologist at the Michael E. DeBakey VA Medical Center in Houston and head of the ACC’s Prevention Section and Leadership Council.

Heightened risks of other conditions

Virani agreed that understanding the mechanisms that link obesity and heart disease is important, because it could lead to new, more targeted treatments. That said, no medication will replace a healthy lifestyle, he emphasized.

“Diet and exercise will always come first,” Virani said.

Even modest weight loss can benefit heart health, he pointed out. Beyond that, Virani added, obesity is also related to heightened risks of other conditions, including certain cancers. So aiming for a healthier weight will always be important.

And no matter how much weight you lose, Virani said, a healthier lifestyle that includes regular exercise can boost your physical and mental well-being.

“Being obese and physically active is better than being obese and sedentary,” he said.

The “greatest challenge”, according to Hirsh, is persuading people to make healthier choices and avoid obesity in the first place. But addressing it, he said, “will yield far greater benefits” than any medication can bring.

^{Image credit: iStock}

HealthDay

Do you ever feel like your weight loss journey is basically you just running on the treadmill – you’re going nowhere fast.

You’ve cut the carbs, limited the sweets and kicked the cardio all the way up- but the scale just won’t budge, so WTF gives?

Honestly, it could literally be anything. But there are common mistakes that people make during the battle of the bulge.

We chatted to celeb trainer and body transformation specialist, Corey Calliet, about the possible weight loss mistakes you’re making and how to actually get it right.

You Don’t Have A Plan

There’s the old saying that goes something like, “failure to plan is planning to fail”, and Corey totally agrees.

“Your plan is like your map/GPS to getting your goals. Not having the right plan in place to reach your goals (nutrition, exercise, etc.) is like trying to reach a destination without knowing the directions,” he says.

An easy way to fix this is to have a weekly plan where you map out your goals for the week.

Whether it’s making sure that you’re exercising 4 days a week or prepping all your meals, having a plan will help to minimise the times you slip up.

READ MORE: Lose The Winter Weight With This 6-Move Total-Body Workout

You Aren’t Staying Consistent

If you’ve ever read our success stories, you’ll see one common theme: consistency.

Whether you’re losing weight or looking to add muscle, consistency is the key to it all.

“Any step toward your goals, no matter how small, will get you where you want to be. Every time you fuel yourself properly, every time you exercise, every time you give yourself proper rest and recovery – you’re working toward reaching your goals,” explains Corey.

Your Eating And Exercise Aren’t Working Hand-In-Hand

Corey says that in his opinion, exercise and nutrition go hand-in-hand.

“Without one, you can’t have the other. Many people think they can out-train a bad diet, or they think that by restricting themselves they will lose weight quicker (the opposite actually happens with this method),” he says.

According to Corey, you should think about nutrition being the factor that not only fuels your body but also determines how far it will take you.

While exercise should be thought of the sculpting process, “either way, both determine how you look – and feel”.

Since many of us struggle more with nutrition than exercise, He suggests sticking to lean proteins, powerful carbs (yes, carbs), and healthy fat-fighting fat (like avocados and almonds).

He also recommends eating small amounts of nutrient-dense food throughout your day – about every 2-3 hours.

READ MORE: Your Weight Loss Struggles Might Be Genetic, According To Experts

You’re Doing Too Much Cardio

When it comes to weight loss, we often think that we need to be pushing the cardio into high gear. But you don’t actually have to become besties with the elliptical- in fact, you could be more like acquaintances.

“The body adapts to what we throw at it. The more cardio you do, the more [cardio] you will have to do to break any plateau in your weight loss,” says Corey.

He suggests that the best way to combat the dreaded weight plateau is to add strength training into your workouts, which bring us to the next point…

You’re Not Doing Enough Strength Training

Since our metabolism is partially responsible for fat loss, adding muscle will naturally increase your metabolic rate. Corey says that he typically recommend clients to do 25-30 min cardio daily either fasted (first thing when they wake up/before eating) or immediately following a weight training session.

And if you’re worried that weight training would result in massive muscles, Corey says you don’t have to worry.

“I hear so many women thinking that adding weights into their training will have them looking big and bulky – this couldn’t be further from the truth!

“Your nutrition fuels your growth. To get big, you’d have to eat big,” he explains.

When it comes to the type of exercisers Corey recommends for building muscle, he likes the basics. These included equipment free favs like squats and lunges. Or leg extensions, dumbbell rows and incline dumbbell press, if you’ve got the weights.

READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick

You’re Not Sleeping Enough

It might not seem like it but sleep is as important as your diet and exercise. “It may seem counterintuitive to “sleep” on your goals, however, without adequate sleep the body cannot recover, and without recovery, you will without a doubt find yourself in a vicious cycle of failure and defeat that comes with digressing or even plateauing with your progress,” explains Corey.

During sleep, your body regenerates itself by way of repairing and growing muscle tissue and help with hormone regulation. Key to hormone regulation is insulin resistance.

If you’re not getting enough sleep, the more likely you are to become insulin resistant which can lead to weight gain.

You Throw In The Towel After A Slip-Up

Okay, so you’re smashing your goals. But then you go to a party and have some cake. You might beat yourself up about it but Corey says just move on.

“If you eat bad, skip the gym, or do anything off-course of your plan, the worst thing you can do is dwell on it as a failure and give up. I see so many people hit a downward slide in their eating or training because of negative self-talk after a slip-up.

“Get right back on track and keep moving forward,” he advises.

^{Watch Corey in Revenge Body with Khloé Kardashian on E! (DSTV channel 124) every Sunday at 20:00}

^{This article was originally published on www.womenshealthsa.co.za}

^{Image credit: iStock}

Chandré Davids