At Shirt and Tie Fitness, we are routinely on the lookout for new information. We want to continually improve and to discover the cutting-edge research across the scientific fields. Like so, we often sift through the scientific research studies in health and science to further our understanding of the key concepts, developments and takeaways that can help us to improve our health. Our aim, is to document the best of the best here.
We understand that through advancements in scientific techniques and expertise, the scientific research can undertake new directions or explore new and exciting areas in health, fitness and wellness. Previous studies can be contradicted, and alternative conclusions can be drawn from previously analysed outcomes. Science is always progressing, and thus, it makes sense to constantly seek out developments across the fields. What’s more, access to this new information is constantly improving and we can help to bridge this gap by providing the key links.
Our aim is not to be bias nor stubborn, and hence, we continue to sift through the scientific research studies across a multitude of disciplines and scientific research resources and publications. We further delve deep into the articles – exploring far beyond the Abstract and ensuring that the methods involved are appropriate and stringently applied. We understand that the science can be confusing, so our brief “overview” of the findings included will help you to better understand the conclusions drawn from the scientific studies.
The goal is to harness actionable takeaways that can be implemented to take our health to the next level. Our aim is not just to survive, it is to thrive. The scientific research studies can be our portal into this domain.
Below is a list that will continuously be updated. It includes some of the latest, and not so latest articles and research. These are the significant studies across health and science that will make the difference.
Key Summary of Findings and Our Suggestions
– Reduce your Blue Light Exposure to increase mood, wellbeing and mental health. Blue Light Blocking Glasses can also be used to regulate irregular sleeping patterns and out of line circadian rhythms.
– The amount of calories ‘burned’ reduces when movement increases if calorie consumption remains constant; eating less and moving more is not an efficient way to lose weight.
– A diet low in saturated fats and high in non-processed fibre-rich carbohydrates, along with wild game and fish, not smoking and being active throughout the day has shown to prevent against hardening in the arteries of the heart.
– Exercise increase insulin sensitivity (and use of carbohydrates). HIIT exercise has been shown to be most effective at increasing cellular energy.
– Regularly use the Sauna; they have been shown to have an inverse relationship with all risk mortality, improve heart health and help regulate the nervous system.
Scientific Research Studies
Increased exposure to Blue Light (from TVs, Mobiles, Tablets and PCs) is starting arise in the literature as a contributing factor to ill health. Mainly, mental health. This study concludes that Blue Light Blocking glasses are an effective and feasible way to treat depression symptoms and disorders by limiting our exposure to blue light.
Wearing Blue Light-Blocking Glasses in the Evening Advances Circadian Rhythms in the Patients With Delayed Sleep Phase Disorder
Wearing Blue Light-Blocking Glasses during times of darkness (evening) helps the body regulate its sleeping patterns and can help the body prepare for sleep. This is particularly true for anyone struggling with falling asleep or have poor sleep hygeine (waking up at certain times, getting tired at irregular times etc)
This study will interest anyone interested in the eat less move more hypothesis of weight regulation and manipulation. This study specifically challenges the often held belief that: moving more equates to an increased caloric burn and thus can be used as a tool for weight loss.
This study, undertaken on the Hadza tribe, outlines that energy expenditure can downregulate to compensate and prevent energy expenditure exceeding the bodies current and predictive energy reserves. The amount of calories ‘burned’ reduces in response to increased energy output where calorie consumption remains constant; this adaptive response shows increased ‘efficiency’ of calorie use.
This study provides clues to the healthiest lifestyle. This group was monitered for heart health and incidence of disease was incredibly low. Their lifestyle suggests that a diet low in saturated fats and high in non-processed fibre-rich carbohydrates, along with wild game and fish, not smoking and being active throughout the day could help prevent hardening in the arteries of the heart.
Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans
This study looked at different types of exercise modalities and their effects on cell health.
Some of them did vigorous weight training several times a week; some did brief interval training three times a week on stationary bicycles (pedaling hard for four minutes, resting for three and then repeating that sequence three more times); some rode stationary bikes at a moderate pace for 30 minutes a few times a week and lifted weights lightly on other days. A fourth group, the control, did not exercise.
After 12 weeks lab test results were analysed. In general:
– Everyone experienced improvements in fitness and an ability to regulate blood sugar (insulin sensitivity).
– Those who exercised only with weights: Gains experienced in muscle mass and strength was greater and a change in activity of 74 genes
– Those who exercised via interval training: had the strongest increase in endurance and a change in activity of 274 genes.
Many of the affected genes, especially in the cells of the interval trainers, are believed to influence the ability of mitochondria to produce energy for muscle cells; the subjects who did the interval workouts showed increases in the number and health of their mitochondria.
This study concludes that Sauna use has an inverse relationship with all risk mortality. The improvements were recorded as follows:
– men that used the sauna 2-3 times per week had a 27% lower cardiovascular-related mortality than men that used the sauna 1 time per week
– men that used the sauna 4-7 times per week had a 50% lower cardiovascular-related mortality than men that used the sauna one time per week.
– confounding factors adjusted for: physical exercise, cholesterol, obesity, smoking, alcohol consumption, socioeconomic status.
– cardiac-related death reductions shown in: coronary artery disease, sudden cardiac death and more.
– sauna use improves heart health is by reducing blood pressure and incident hypertension, balances the autonomic nervous system, improves blood vessel function, decreases in arterial stiffness and compliance of arteries.