HOW SITTING COULD REDUCE MUSCLE PROTEIN SYNTHESIS AND COOKED VS RAW FOOD

0:00102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5. This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5, the stay-in-your-car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid to participating locations, terms and conditions apply.

0:30With the Blue Cash Everyday Card, it's easy to earn 3% cash back on groceries at U.S. supermarkets, U.S. online retail purchases, and U.S. gas stations. That's how we grow our family's little nest egg. Learn more at americanexpress.com slash explore-bce. Terms and cash back cap apply. Sitting actually affect muscle protein synthesis. Well, a recent study showed that sitting for about 7 1⁄2 hours led to the lowest muscle protein synthesis. But a randomized controlled crossover study The PMID is 359-52344 looked at how brief exercise snacks every 30 minutes

1:06could impact muscle protein synthesis and metabolic function. There was 12 inactive adults. You can already tell it's a small sample size. 23 years of age, males and females, BMI about 25. What they did was a sit for 7 1⁄2 hours of uninterrupted sitting. One, squatting, sitting interrupted with 15 bodyweight squats. And then another one was sitting interrupted with 2 minutes of walking every 30 minutes. Those were the three conditions. So 7 1⁄2 hours of uninterrupted sitting. Sitting interrupted with 15 bodyweight squats every 30 minutes.

1:39And sitting interrupted with 2 minutes of walking every 30 minutes. The muscle protein synthesis increased with movement plus 30% with the squat versus sitting and 50% with the walk. Squats boosted what they call RPS6 phosphorylation, a marker of protein synthesis and muscle growth. Prolonged sitting, though, led to a sharp reduction in daily step count, 2,000 steps a day, which may contribute to anabolic resistance over time. Of course, the limitations as inactive participants.

2:11Results may differ in habitually active individuals. There was no habitual movement control. The study didn't compare results to normal daily activities. And the short-term study, long-term effects on muscle mass and strength are unknown, with also a small sample size.

2:26And for a bonus on this discussion today, we're going to be looking at measuring food raw or cooked. Cooked carbs absorb water and weight increases, except for vegetables and potatoes. But cooked protein releases water and the weight decreases. So weighing food before cooking is most accurate, but not always necessary. Just be consistent in how you weigh and track it for accurate information in nutrition. It's also important to note two things. Cooked carbs absorb weighing food. I'm sorry. Carbohydrates weighs about 60 grams before cooking, 152 later.

3:01Carbohydrates have 40 grams in oats, 127 after. Pasta, 56 grams before cooking, 115 after. Chicken breast had 220 protein grams for 7.8 ounces. After cooking, it went down to 6.5 ounces and went to 184 grams. That's it for now. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5.

3:32This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5 to stay in your car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid at participating locations, terms and conditions apply. 102 miles ago, the oil light came on. 100 miles ago, you noticed. Now, it's time to head to Take 5.

4:02This oil change, fall in love with your car all over again. In just 10 minutes, your dream technician will check your tire pressure, top off fluids, change your oil, and verify with Carfax exactly what your car really needs. All while keeping you in the driver's seat. Take 5 to stay in your car 10-minute oil change. Save up to 30% on your next oil change to Take 5. $15 value, valid at participating locations, terms and conditions apply.