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Copyright 2011 Save Our Bones, Vivian Goldschmidt, MA. All rights reserved.
3Table of contents
Table of contents
Exercise Giveth...and Exercise Taketh Away ......................................... 6
Build Your Muscles, Build Your Bones .................................................... 6
Antioxidants Tip the Scale ..................................................................... 6
Superoxide Dismutase ........................................................................... 7
Glutathione Peroxidase ......................................................................... 7
Catalase ................................................................................................. 7
More on Antioxidants ............................................................................ 7
The Pre-Workout Carbohydrate Conundrum ........................................ 9
Length and Type of Workout ................................................................. 9
The Timing of Your Densercise ............................................................... 9
Protect Your Muscles, Nourish Your Bones ........................................... 9
Glycemic Index and Glycemic Load ...................................................... 10
Become a Food Fan .............................................................................. 10
Pre-Densercise Fitness Foods ............................................................... 11
The Post-Densercise Building Blocks ....................................................12
Why You Need Whey Protein After You Densercise .............................12
Whey Protein: How Much and When ....................................................12
References ............................................................................................14
4
5
You’ll soon realize that Densercise is no ordinary workout. What does this mean to you? It means that you can expect
extraordinary results. You see, unlike traditional osteoporosis exercise routines, each Densercise move is based on scientifically proven bone health principles, yet easy-to-do bone building moves.
I’ve designed the Densercise Eating Guide to maximize your bone density results, because as you’ll read in this guide, what you eat before and after
Densercise can make a difference in your bone-building efficiency.
That is not to say that you absolutely must follow this guide; with Densercise and the Save Our Bones Program you can increase your bone density even without it. But I’m pretty sure that once you’ll understand the science
behind the nutritional advice I’m about to give you,you’ll want to follow it.
But first, let’s review what happens to your bodywhen you exercise.
6
Exercise Giveth... and Exercise Taketh AwayIt’s funny how our biology works. Certain activi-
ties are indispensable to maintain good health,
but if practiced without taking certain precau-
tions, they can actually harm us. This strange
paradox can be applied to exercising, in part
because physical activity demands more energy
production and increased oxygen utilization.
An accelerated respiratory cycle forcibly utilizes
more oxygen, which leads to what is commonly
known as oxidation - the production of damag-
ing radical oxygen species (ROS) or free radicals.
This process is also known as oxidative stress.
Picture in your mind the ravages of oxidation or
rust on iron, and you’ll get the idea.
So what are free radicals? They are highly un-
stable scavenger molecules that are missing an
electron. In constant search of ending their elec-
tron deficiency, these sneaky thieves snatch an
electron from a healthy cell, effectively crippling
the cell’s ability to function. This turns into a
chain reaction, unless the free radicals encoun-
ter electron donors known as antioxidants.
As University of Florida physiologist and antioxi-
dant researcher Scott Powers, PhD. has said:
“It is well known that intense or prolonged
exercise results in oxidative injury to skeletal
muscles…Further there is growing evidence that
radicals contribute to muscular fatigue…” 1
Indeed, free radicals are a serious concern in
lengthy endurance activities. However, they are
also produced - albeit in lesser quantities - as a
consequence of less strenuous workouts. In view
of this, the best defense against these electron
thieves is to maintain good antioxidant levels in
the body, especially before and after exercising.
Build Your Muscles, Build Your BonesBy applying pressure on bones, muscle mass is
instrumental in helping bone density increases.
And here’s the caveat: it is important to build
muscle - since more muscle logically means that
there is more force applied on bones - but it is
equally important to ensure the retention of
muscle integrity. Because your bones
will benefit most from pressure that is strong
and evenly distributed.
The problem arises when free radical production
exceeds the body’s capacity to neutralize them.
But fortunately...
Antioxidants Tip the ScaleNow that we’ve established that free radicals
are unavoidable, it is important you know that
when present in small quantities, they perform
valuable functions. From cellular communication
7Densercise Eating Guide
and defense to the destruction of bacteria and
viruses, free radicals are an integral part of our
aerobic biology.
Fortunately, we are equipped to tackle the nega-
tive actions of free radicals. We actually produce
our own antioxidants, also called enzymatic
antioxidants. The most active and efficient ones
are Superoxide Dismutase (SOD), Glutathione
Peroxidase (GPx), and catalase.2
Let’s take a quick look at each of these very im-
portant endogenous or “homemade” enzymatic
antioxidants, starting with ...
Superoxide DismutaseSuperoxide Dismutase (SOD) is of critical impor-
tance to most cells exposed to oxygen because
this family of enzymes triggers the breakdown
of superoxide, a reactive oxygen species (ROS),
into less harmful substances.
It has been found that the ratio between copper
and zinc present in the body helps the enzyme to
function properly. In other words, both zinc
and copper are necessary, but even when copper
is present, the absence of zinc compromises the
activity of SOD. Which means that zinc is an es-
sential element for the antioxidant’s effective-
ness.3
Glutathione PeroxidaseThis enzyme protects cells from oxidative dam-
age and requires the presence of glutathione
(GSH), also an endogenous antioxidant. Togeth-
er, they are masterful free radical warriors. You’ll
read more about glutathione a little later.
CatalaseNecessary for the breakdown of highly acidify-
ing and harmful peroxide into water and oxy-
gen, this enzyme is a protein consisting of four
chains, also called a tetramer, each made of over
500 amino acids. To operate at optimum levels,
catalase requires an alkaline environment, with
a blood pH ranging between 6.8 and 7.5.4
More on AntioxidantsAs it relates to oxidative damage caused by exer-
cise, the most effective non-
enzymatic antioxidants are the endogenously
produced glutathione or GSH, and the exog-
enous (not produced in the body) vitamins C
and E, beta carotene, and the minerals zinc, and
manganese.
Now let’s take a quick look at how they reduce
oxidative stress caused by exercising.
8
Glutathione
Also known as the Master Antioxidant, glu-
tathione (GSH) is a tripeptide essential for nor-
mal cell function. Its action spans many protec-
tive body systems, including the utilization of
the antioxidants Vitamin C and E.
Glutathione needs to be transported into each
cell, and several enzyme mediated steps are
required for this to happen.The amino acid
cysteine is mainly involved in its transport.
It is estimated that 90% of blood glutathione is
synthesized in the liver, where the amino acids
glutamic acid, cysteine, and glycine combine to
form glutathione. Without adequate cysteine,
cells can’t produce enough glutathione.
One major way in which glutathione protects
tissues from exercise-induced oxidative damage
is by serving as a substrate for the previously
mentioned enzyme glutathione peroxidase.
Vitamin C
Also known as ascorbic acid, this water-soluble
vitamin has strong antioxidant properties. It
acts as a primary non-specific antioxidant (by
removing all free radicals) and it has the ability
to regenerate vitamin E, another antioxidant.
Good levels of vitamin C lead to a reduction in
free radical production during exercise and to
reduced muscle soreness and damage.
Vitamin E
This fat-soluble vitamin has favorable effects
on lipid peroxidation caused by free radicals
that damage the lipids in cell membranes, which
results in cell damage. It also protects against
protein - and therefore muscle - damage or ca-
tabolism.
Beta Carotene
Studies have shown that exercising decreases
plasma levels of this fat-soluble carotenoid.
Adequate levels of beta carotene can reduce
oxidative damage at rest and at different exer-
cise intensities, as well as protect against muscle
damage.5 Even though beta carotene gets con-
verted in the body into vitamin A, it should be
noted that vitamin A has no antioxidant proper-
ties.
Zinc
This trace mineral is a structural component of
the endogenous antioxidant enzyme Superoxide
Dismutase (SOD). It also has independent
antioxidant properties, including membrane and
protein stabilization.
Manganese
Also a trace mineral, manganese performs a role
similar to zinc in that it is a component of Su-
peroxide Dismutase (SOD) and like zinc, it is also
an independent antioxidant. Manganese also
activates enzymes necessary for the utilization
of certain vitamins, including vitamin C.
9Densercise Eating Guide
Note: Vitamin C, Zinc, and Manganese are Foun-
dation Supplements.
The Pre-Workout Carbohydrate ConundrumConventional wisdom advocates consuming
carbs before a workout, including sugary sports
drinks and energy bars. But not all carbs are
equal. It depends on the carrier, so to speak. And
this brings us to a very important topic: should
you or shouldn’t you load up on carbohydrates
before a workout?
The answer is not that simple, because there are
several factors that must be taken into consid-
eration. First and foremost, the length and type
of workout makes a difference. Next, is the time
of day when you’ll exercise. Third, is making sure
that the foods you eat before and after a work-
out won’t negatively impact endogenous antioxi-
dant synthesis. And last but not least, is
to consider the difference between the glycemic
index and glycemic load concepts, so as to make
the right food choices.
Let’s take a look at each of the above-mentioned
factors next, and how they affect what to eat
before and after you Densercise.
Length and Type of Workout
Densercise takes only 15 minutes to complete.
The short duration means that you don’t have to
load up on carbs and calories, since even though
there is an endurance component when you
apply the Density Training Method, the short
bursts of exercise don’t require carb loading.
The Timing of Your DenserciseShould you decide to Densercise within two
hours of eating a full meal, chances are you
won’t need to eat anything before. In that case,
you’ll focus on the post-Densercise nutrition.
However, if you feel slightly hungry, you can eas-
ily follow the pre-Densercise food suggestions.
Protect Your Muscles, Nourish Your BonesSince Densercise aims to increase muscle and
bone-building cells, it is crucial to make sure that
the foods you eat before and after should not
interfere with the beneficial biochemical reac-
tions that need to happen to help you achieve
the bone-building success you are seeking.
And this is where carbohydrates play a pivotal
role. Believe it or not, studies have shown that
glucose (the end product of all carbs, whether
simple or complex) disrupts the transfer of glu-
tathione - the endogenous Master Antioxidant
- from the liver into the blood, leading to greater
10
oxidative stress.6
But that’s not all. An increase in glucose - but not
fructose - concentration in the intestinal tract
has been shown to interfere with the vitamin C
transporter mechanism that makes this potent
antioxidant and vitamin available to cells.7
Unfortunately, this cascades into what could
lead to yet more antioxidant shortages, particu-
larly affecting the availability of vitamin E. And
here’s why: each molecule of vitamin E has only
one chance to neutralize a free radical, unless
vitamin C regenerates its antioxidant capacity.8
Glycemic Index and Glycemic LoadThere’s a difference between the two, and when
it comes to consuming carbohydrates both be-
fore and after exercising, it matters. The Glyce-
mic Index (GI) measures the rate of carbohydrate
absorption into the bloodstream and its effect
on raising blood glucose levels. The scale is from
0 to 100, and the higher the number, the faster
the glucose reaches the blood.
But there’s a flaw in this method of measure-
ment. That’s because the GI takes into account
the quantity of carbs (50 grams) instead of the
food portion. Carrots are the perfect example.
They show a high GI, yet only approximately 7%
of a carrot contains usable carbs. In fact, in order
to consume 50 grams of carbs from carrots,
you’d have to eat a whopping 1.5 pounds! And of
course, the opposite is true, which means that
foods like bread and even ice cream give mislead-
ing low GI numbers.
The Glycemic Load (GL) index is a more recent ad-
dition to the carb-counting arsenal, and it does
take into account portion size. Better explained,
the GL of a typical serving of food calculates the
amount of available carbohydrates in a stand-
ardized serving plus the glycemic index of that
food. This is a much more accurate depiction of
the effects a certain food has on the speed with
which a food or drink raises blood glucose levels.
As is the case with the GI, the higher the number,
the greater the expected rise in blood glucose.
Become a Food FanThe Densercise pre-workout eating guide in-
cludes low GL alkaline fruits, vegetables, nuts
and seeds containing valuable nutrients in order
to ensure that your glucose levels remain within
normal range - avoiding a sudden spike - so as
not to interfere with endogenous antioxidant
production, vitamin C availability, and vitamin E
recycling and longevity. Plus it offers naturally
sourced antioxidant support and gives you en-
ergy to facilitate your Densercise moves.
Should you pop an antioxidant supplement pill
instead of eating? The surprising answer is - no.
While studies amply show that the antioxidants
vitamin C and E are very effective at preventing
ROS accumulation during and after exercising,
they also reveal that large supplemental doses
of both reduce the beneficial effect of exercise
11Densercise Eating Guide
on insulin sensitivity.9
So to not give up this bonus benefit you’ll get
from Densercising, instead of taking extra anti-
oxidant supplements, you can eat small amounts
of the foods I will list next.
However, this does not change any of the Foun-
dation Supplement recommendations in the
Save Our Bones Program.
Pre-Densercise Fitness FoodsAs I mentioned earlier, the foods listed below
have a low Glycemic Load (GL) so as not to inter-
fere with endogenous antioxidant production
and to prevent insulin spikes that could cause
unnecessary fatigue. They also contain at least
one of the major non-enzymatic antioxidants
you’ve read about earlier. And all of them are
alkalizing, so your bones will thank you!
The goal is to maintain ample availability of
antioxidants, and if you’re following the Save
Our Bones Program, chances are you already
have excellent levels of them. But let’s not for-
get that when you exercise, you need an extra
food-derived dose. Simply pick one or multiples
(depending on how hungry you are) in any com-
bination of any of the foods listed below within
the hour before you Densercise.
Fruits
GrapefruitOrangeTangerineKiwiCantaloupeWatermelonStrawberries (fresh or frozen)Raspberries (fresh or frozen)PapayaPineappleWatermelon
Vegetables
Sweet PotatoSpinachArtichokeCarrotsAvocadoWinter Squash
Seeds and Nuts
Pumpkin SeedsSunflower SeedsAlmonds
Important: Beta carotene and other valuable
plant phytonutrients are best absorbed in the
presence of some dietary fat. The same applies
to vitamin E. For that reason, I recommend you
eat a small amount of plain (unflavored) un-
sweetened yogurt with some percentage of fat
in it, or any other fat-containing alkaline food of
your choice. You can also dip the veggies in olive oil.
12
ThePost-Densercise Building BlocksAfter you Densercise, the ideal nourishment is one
that replenishes the building blocks that make up
the Master Antioxidant glutathione. You’ll also
want to feed your muscles, so they can get strong-
er and apply more pressure on your bones.
Studies have shown that glutathione-enhancing
supplements greatly help reduce any potential
post-workout oxidative damage to muscles.10
And this brings us to whey protein, an alkalizing
supplement that has been scientifically shown to
do a lot more than promote better body composi-
tion.There is clear scientific evidence that whey
protein has the unique ability to boost glutathione
concentrations in the body by supplying the amino
acids that make up this free radical fighter tripep-
tide.11
In fact, whey supplementation of just 20 grams/
day for 12 weeks has shown greatly enhanced
glutathione levels, improved athletic performance,
and a decrease of body fat percentage in young
adults.11
What’s more amazing is that these benefits were
achieved without the stimulus of exercise training.
When combined with exercise, the results were
further improved.
Why You Need Whey Protein After You DenserciseAs I mentioned earlier, the goal is to build and
protect muscles so they can exert maximum
pressure on bones. In other words, to minimize
muscle protein breakdown and to maximize mus-
cle protein synthesis. And since protein is made
up of amino acids, the composition of a protein
supplement is crucial.
Whey protein contains amino acids in almost
identical proportion to those in muscles,
efficiently replenishes muscle glutamine, and re-
stores blood cysteine levels, ensuring adequate
levels of glutathione.11
Whey Protein: How Much and WhenThe best way to convert muscle damage into
muscle growth is to have fast-assimilating
proteins within 30 minutes of Densercising. All
you need to do is mix a scoop (approximately 20
to 25 grams) of whey protein with your favorite
alkalizing milk substitute or even water.
But not all whey proteins are equal. Some whey
proteins may be contaminated with heavy met-
13Densercise Eating Guide
als, so I recommend Solgar’s Whey to Go. It’s
been certified clear of any heavy metals and
other contaminants by Consumer Reports, and
it’s the one I drink after I Densercise.12
And of course, Whey to Go is free of bovine
growth hormone (rBGH) and is minimally pro-
cessed at low temperatures to protect all the
valuable nutrients. It’s available in three deli-
cious natural flavors: vanilla, chocolate, and
strawberry. I always buy vanilla as it has the
least amount of sugar, but they’re all acceptable,
so choose your favorite.
This is where I get it:
Solgar Whey To Go®Whey Protein Powder Natural Vanilla
And to make the whey protein preparation even
more hassle-free, I use the time-saving Blender-
Bottle to blend it with almond milk or water. The
bottle comes with a whisk inside, so to blend the
whey protein without any clumping, all you have
to do is shake it. You can get it in a variety of
colors, and it is BPA-free:
The BlenderBottle
With this information in hand, you’ll maintain
your alkaline balance and your
muscle integrity, which will give you even better
bone-building results from your
Densercise moves.
Have fun Densercising!Vivian
14
References
1. Powers SK et al. “Experimental guidelines
for studies designed to investigate the impact
of antioxidant supplementation on exercise
performance.”
International Journal of Sports Nutrition,
Exercise, and Metabolism. 20:2; 14.2010.
2. Powers SK. “Nutritional Antioxidants: Are
They Ergogenic?” http:// www.gssiweb.com/Article_Detail.aspx?articleid=299
3. Burkitt MJ. “A critical overview of the chemistry
of copper-dependent low density lipoprotein
oxidation: roles of lipid hydroperoxides,
alpha-tocopherol, thiols, and ceruloplasmin”
Archives of Biochemistry and Biophysics.
Oct 1;394 (1):117-35. 2001.
4. Maehly A, Chance B. “The assay of catalases
and peroxidases”. Methods of Biochemical
Analysis. 1: 357–424. 1954.
5. Sumida S et al. “Effect of a single
bout of exercise and beta carotene
supplementation on the urinary excretion of
8-hydroxy-deoxyguanosine in humans.”
Free Radical Research. 27:607-618. 1997.
6. Meister, A. “Glutathione deficiency produced
by inhibition of its synthesis, and its reversal;
applications in research and therapy.”
Pharmacology & Therapeutics, 51, 155-194.1991.
7. Malo C, Wilson J X. “Glucose modulates vita-
min C transport in adult human small intestinal
brush border membrane vesicles.”
Journal of Nutrition. 130:63-69. 2000.
8. Traber MG, Shils ME, Shike M, Ross AC,
Caballero B, Cousins RJ. Modern Nutrition in
Health and Disease. Philadelphia: Lippincott
Williams & Wilkins. 396-411. 2006.
9. Michael Ristow et al. “Antioxidants prevent
some health-promoting effects of physical
exercise in humans.” Proceedings of the National
Academy of Science. Vol. 106 no. 21 8665-8670.
2009.
10. Leeuwenburgh, C., R. Fiebig, R. Chandwaney,
and L. L. Ji. “Aging and exercise training in
skeletal muscle: Response of glutathione and
antioxidant enzyme systems.” American Journal
of Physiology. 267:R439-R445. 1994.
11. Lands LC, Grey VL and Smountas AA. “Effect
of supplementation with a cysteine donor on
muscular performance.” Journal of Applied
Physiology. 87: 1381-1385.1999.
12. http://www.consumerreports.org/health/natural-health/protein-drinks/whats-in- your-protein-drink/index.htm
15Densercise Eating Guide