You’re watching the official music video for “Oh Father” directed by David Fincher from Madonna’s album ‘Like A Prayer’ released on Sire Records in 1989. Buy/Stream the ‘Like A Prayer’ album here: https://Madonna.lnk.to/LikeaPrayer
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Lyrics:
It’s funny that way
You can get used to the tears and the pain
What a child will believe
You never loved me

You can’t hurt me now
I got away from you
I never thought I would
You can’t make me cry
You once had the power
I never felt so good about myself

Seems like yesterday
I lay down next to your boots and I prayed
For your anger to end
Oh father, I have sinned

You can’t hurt me now
I got away from you
I never thought I would
You can’t make me cry
You once had the power
I never felt so good about myself

Oh father, you never wanted to live that way
You never wanted to hurt me
Why am I running away?
Oh father, you never wanted to live that way
You never wanted to hurt me
Why am I running away?

Maybe someday
When I look back, I’ll be able to say
You didn’t mean to be cruel
Somebody hurt you too

You can’t hurt me now
I got away from you
I never thought I would
You can’t make me cry
You once had the power
I never felt so good

You can’t hurt me now
I got away from you
I never thought I would
You can’t make me cry
You once had the power
I never felt so good about myself

#OfficialMusicVideo #Madonna #OhFather #WeAreWarnerRecords

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Lok lok (BBQ steamboat meat and vegetable skewers) are the perfect late-might snack in Kuala Lumpur, Malaysia.

We’re exploring the singularly delicious cuisine of Kuala Lumpur, Malaysia on the fourth season of our hit food series INSTAKITCHEN.

With a commingling of Malay, Chinese, and Indian cultures, it’s no wonder that Malaysia is recognized as having some of the best food in the world.

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Dr Mike talks about how the body processes fats, carbs, and protein in under 5 minutes!!
Ignore the moustache 😉
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I am sure you already know how important a balanced diet is to keep yourself healthy. Your diet should provide you with the energy you need, but not more. Different food groups provide different uses in your body, and that is where the ‘balance’ comes in. It’s important for you to find the right balance of foods for your body. You need:

• enough carbohydrates to release energy.
• enough fats to keep warm and release energy.
• enough protein for growth, cell repair and cell replacement.
• enough fiber to keep everything moving smoothly through your digestive system
• and a tiny amount of various vitamins and mineral ions to keep your skin, bones, blood and everything else generally healthy.

Different people’s energy needs vary. For example, when you exercise, you obviously need more energy, so people who have very active jobs should take in more carbohydrates to help keep them going.

There are three main factors which can affect your health.

1. An unbalanced diet – people whose diet is badly out of balance are said to be malnourished. Malnourished people can be both fat or thin.

2. Not getting enough exercise – exercise is just as important as diet, with people who exercise regularly usually being healthier than those who do not.

3. Inherited factors – your health can depend of inherited factors too. Some people have inherited factors which affect their metabolic rate and others their blood cholesterol level.

To stay healthy and have a balanced diet, it is useful to learn what to look for in food labeling, as some claims can be misleading and it can be surprising to find out what is in the food you are eating.
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Carbs are highly controversial these days. The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, some claim that we should all just be flat out avoiding them.

In this video I’m taking a detailed look at carbs, their health effects and how you can make the right choices.

Further reading: https://www.healthline.com/nutrition/good-carbs-bad-carbs

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Studies mentioned:

STUDY 1: https://www.ncbi.nlm.nih.gov/pubmed/25178568
STUDY 2: https://www.ncbi.nlm.nih.gov/pubmed/23035144
STUDY 3: https://www.ncbi.nlm.nih.gov/pubmed/26768850
STUDY 4: https://www.ncbi.nlm.nih.gov/pubmed/26224300
STUDY 5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/
STUDY 6: https://www.ncbi.nlm.nih.gov/pubmed/10365987
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Workout Performance vs. Energy Storage | Glycogen Depletion During Exercise (Carb Depletion)…

Phosphorylated glycogen phosphorylase is active and catalyzes breakdown of glycogen to glucose 1-phosphate.
Breakdown of glycogen involves:
1) Release of glucose-1-phosphate (G1P), 2) rearranging the remaining glycogen (as necessary) to permit continued breakdown, and 3) conversion of G1P to G6P for further metabolism.

Remember that G6P can be 1) broken down in glycolysis, 2) converted to glucose by gluconeogenesis, and 3) oxidized (in the pentose phosphate pathway)

*Skeletal muscles mainly express beta2-adrenergic receptors and adrenaline, rather than noradrenaline, stimulates glycogen breakdown*

Glucose is part of this cycle in that it is broken down into pyruvate to feed into the Kreb’s cycle.

IIRC, one molecule of glucose can provide somewhere around 24 net molecules of ATP – it is the glycogen that is broken apart to provide the glucose.

Once your muscle stores of glycogen start being depleted, your body converts blood sugar (glucose) into glycogen in the muscle being depleted.

Your muscles will still get glycogen, just not from other muscles (however, your body is not very good at rapidly converting glucose to glycogen)

It’s been shown in studies, like one published in the journal Frontiers in Physiology, that cross-country skiing mainly depletes glycogen stores in arms, compared to that of the legs.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/

Interestingly, the link between glycogen depletion and impaired muscle function during fatigue is not well understood and a direct cause-and-effect relationship between glycogen and muscle function remains to be established.

Energy consumption at rest is low; oxygen uptake at rest is typically ∼0.25 L O2 and carb oxidation is ∼0.1 g min−1, and the rate of carb oxidation gradually decreases during fasting*

However, humans do not show major decrease in muscle glycogen content during fasting – in contrast, the liver glycogen content decreases rapidly during fasting and the liver glycogen content has decreased by ∼65% after 24 h fasting.

So, why is the majority of glycogen stored in muscles?

It’s believed that the main function of skeletal muscle glycogen, from an evolutionary point of view, is to serve as an energy store in “fight or flight” situations.

In the heart and the brain, glycogen is also the energy substrate that can generate anaerobic energy during short-term oxygen deficiency contributing to survival.

References:
1) The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/

2) Ørtenblad N , et al. (n.d.). Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21135051/

3) Glycogen Biosynthesis; Glycogen Breakdown. (n.d.). Retrieved from https://oregonstate.edu/instruct/bb450/summer09/lecture/glycogennotes.html

4) Muscle glycogen stores and fatigue. (15, September). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784189/

5) Glycogen Metabolism – Biochemistry – NCBI Bookshelf. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK21190/

6) Role of glycogen availability in sarcoplasmic reticulum Ca2+ kinetics in human skeletal muscle. (1, February). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3055553/

7) Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. (1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3112561/
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Endurance athletes and those who do a lot of cardio (eg. runners, cyclists, swimmers) have different nutritional needs compared to those who are trying to achieve strength and muscle hypertrophy.

Timestamps
00:00 Intro
00:31 What happens to a muscle during exercise
03:22 Glycogen and fat as ‘protein sparers’
03:42 Comparing a mixed, high carbohydrate and high fat diet for endurance training
05:06 Recovery after an endurance event
05:27 Role of protein during recovery
06:14 Take home points

—
Endurance exercise burns through a lot more calories (per unit of time) than resistance training, and the fuel needed to sustain cardio is predominantly glycogen utilised by the aerobic system. This is in contrast with resistance training which relies on mainly the Creatine Phosphate and the Glycogen-Lactic Acid system for short bursts of muscle power.

The body preferentially uses glycogen and fat for energy. While protein can be broken down to make glucose (a process called gluconeogenesis), this process is not as efficient as using glycogen or fat to produce ATP. That’s why glycogen and fat are referred to as ‘protein sparers’.

Athletes on a high carb diet start off with much higer levels of muscle glycogen prior to exercise. This higher levels of glycogen is associated with longer time to exhaustion as compared to a mixed or high fat diet. So for endurance, a high carb diet easily outperforms a mixed or high fat diet.

A high carb diet leads to faster recovery of muscle glycogen compared to a high fat or mixed diet

Studies have shown that a high protein diet does not improve performance, but can improve blood markers of muscle damage and subjective muscle soreness.

Take home points:

1. Endurance athletes should focus on a high carb diet, with one study recommending 6-10g/kg/day of carbs.
2. It takes 48 hours to build up muscle glycogen stores even on a high carb diet. So it is better to avoid strenuous exercise for at least 2 days prior to a endurance event.
3. Protein may assist with recovery. One study recommends an intake of 0.25 g/kg of protein per hours of endurance exercise.
—

 #cardio #fitness #docunlock

Full transcript: https://www.docunlock.org/youtube/protein-vs-carbs-for-endurance-and-cardio

All DocUnlock content is for educational purposes only and is not intended as a substitute for medical advice, diagnosis and treatment. Please read our Disclaimer: https://www.docunlock.org/medical-information-disclaimer

—

Key References

Guyton and Hall Textbook of Medical Physiology 13ed (2015), chapter 85 (p1085-89)
International Society of Sports Nutrition Position Stand 2017: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
Macdermid et al. 2006: https://www.ncbi.nlm.nih.gov/pubmed/16676704?dopt=Abstract
Burke et al. 2011: https://pubmed.ncbi.nlm.nih.gov/21660838-carbohydrates-for-training-and-competition/
Saunders et al. 2007: https://pubmed.ncbi.nlm.nih.gov/17685703-consumption-of-an-oral-carbohydrate-protein-gel-improves-cycling-endurance-and-prevents-postexercise-muscle-damage/
Saunders et al. 2004: https://pubmed.ncbi.nlm.nih.gov/15235331-effects-of-a-carbohydrate-protein-beverage-on-cycling-endurance-and-muscle-damage/

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大渣哥茶記
九龍灣常悅道21號The Eastmark地舖
#九龍灣 #吃喝玩樂 #茶餐廳 #下午茶 #香港美食 #shorts
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Why working out is great for health, but not for weight loss, explained in five minutes.

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Awesome song from an awesome band !!

Band: Behemoth
Album: The Satanist
Song: O Father O Satan O Sun!
Country: Poland

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