Lara Pizzorno is the author of “Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life – Naturally” and a member of the American Medical Writers Association with 29 years of experience specializing in bone health.
Recently we asked Lara if she would help us provide a series of short, ongoing videos to help you (our customers and readers) stay up to date on the latest facts and science related to bone health.
In this latest video, Lara talks about a new post-workout drink that you may want to try. Watch the video below (or read the transcript provided) and let us know what you think in the comments. 🙂
Hello, I’m Lara Pizzorno the author of “Your Bones” and I’m here with you to share with you the breaking research that I hope will help you have healthier bones. In the last several videos we’ve been talking about surprisingly numerous ways in which calcium helps us to maintain a healthy weight and lose the pro-inflammatory fat that would otherwise stimulate the activity of our osteoclasts, the cells that break down bone.
In this video, I’d like to share with you why having a calcium-rich glass of milk after exercising will help you eat less, in fact, quite a bit less at your next meal.
British researchers compared the effects on appetite and calorie intake on consuming a glass of skim milk or a glass of orange juice as a recovery drink after moderate to vigorous bike cycling. The subjects in this study were 9 healthy female, recreational exercisers, so normal people, not serious athletes. And they ranged in age from 19-21 years and they completed two exercise trials, both of which were conducted after a standardized breakfast.
Following 30 minutes of moderate to vigorous exercise the women drank either 600 mL or 20 ounces of skim milk or an orange drink, made from reconstituted orange juice and the two drinks provided them with an equal amount of calories. 60 minutes later, the women were offered ad litem post-meal, meaning they could have as much food as they wanted to eat.
After consuming the milk, calorie intake was reduced an average of 25.2%, up to as much as 41.8% compared to how much they ate after the orange drink.
The last study I’d like to share with you in this video clip is an animal study that was published just this past September (2014) that reveals yet another way in which calcium helps us to lose excess fat and produce more energy.
Calcium increases the size and fat burning ability of the mitochondria, which are tiny little organelles inside our cells whose job it is to burn fuels and produce energy for all the cells’ activities. Also our bone cells have mitochondria in them. Specifically, calcium increases the fat burning capability of mitochondria in brown fat cells and brown fat is the kind of fat that burns off extra energy dissipating it as heat.
I don’t know if you know if you’ve ever felt a little warming after eating a good meal, that’s your brown fat burning off the extra calories you just ingested by using it to generate heat.
Turns out that calcium stimulates the mitochondria in brown fat to join up with other nearby mitochondria and to increase their energy burning, heat producing capacities.
So instead of turning extra energy into fat, we send it out of our body as heat.
I hope the last few videos and the information in this will inspire you to get enough calcium and enough exercise to maintain healthy bones. Thanks for tuning in.
Rumbold P, Shaw E, James L, et al. Milk consumption following exercise reduces subsequent energy intake in female recreational exercisers. Nutrients. 2015 Jan 6;7(1):293-305. doi: 10.3390/nu7010293.PMID: 25569624 [PubMed – in process] PMCID: PMC4303840
Golic I, Velickovic K, Markelic M, et al. Calcium-induced alteration of mitochondrial morphology and mitochondrial-endoplasmic reticulum contacts in rat brown adipocytes. Eur J Histochem. 2014 Sep 9;58(3):2377. doi: 10.4081/ejh.2014.2377. PMID: 25308841