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Joy of Medina County Magazine | March 2020

21

OF MIND AND BODY

HEALTHY TRAILS

When Diet and Exercise Fail

E-Bike Education

by Kelly Bailey

by Robert Soroky

Weight loss is simple, right? Just eat less and exercise more! Fewer calories in than calories out! There is no doubt that diet and exercise play a role in weight loss and maintenance of a healthy weight. But more and more often, I see people do all the right things with diet and exercise and not get the results they want. So, what gives? There are three reasons for weight gain unrelated to diet and exercise. They are sleep deprivation, stress and toxins. A single night of poor sleep can cause the body to exhibit blood sugar swings near that of a Type 2 diabetic.(1) High insulin levels lead to excess fat deposition, especially around the midsection. Couple this with increased hunger hormones that result from poor sleep, and you have a situation that causes overeating and high insulin.(2) Stress can make people fat.(3) However, it is not entirely because of “stress eating.” Stress increases hunger hormones, making it more likely that you will overeat. Not a single one of us is choosing carrots over cupcakes while in a stress situation, but there is more to it. Research shows that chronic stress also causes the body to create more fat cells (https://on.today.com/39kJymd). Yikes! Then there are the toxins. Average humans are exposed to more than 700 toxins every day for their entire lives. Environmental toxins like BPA cause weight gain and an increased risk of Type 2 diabetes independent of caloric intake, according to Dr. Mark Hyman of the Cleveland Clinic (https://bit.ly/2Uuz6Eo). Toxins change our hormones, causing excess fat deposition while simultaneously disrupting the metabolic pathways that allow us to burn fat. That is a lose-lose for the waistline! In the next three columns, I will cover each of the above three reasons in greater detail and provide tips for mitigating the damage.

Over the last few months, I have shared the ins and outs of buying a new bicycle, from making sure it is the right style and fit to highlighting the most useful accessories. But, what if a regular bike does not work for you anymore? Maybe advanced age or a physical disability is limiting your overall strength and it is just too hard to keep up with friends or tackle hilly roads on a standard bicycle. No worries, as this is where the e-bike rolls in to save the day! Let us start by debunking some common e-bike myths. First, it is important to know that e-bikes are not mopeds. You do not just hop on and let the bike do all the work. Instead, e-bikes use pedal-assist technology, which means the rider has to be pedaling the bicycle in order for the motor to work. Riders can select different ride modes to control the motor assist level. For example, eco mode gives minimal assistance, while sport or turbo gives maximum assistance. Some models even have sensors that adjust the assist level based on how and where you ride. In a nutshell, e-bikes do not pedal for you, they pedal with you, making a once challenging ride easier and more pleasurable. Another misconception is that e-bikes are significantly faster and, therefore, too dangerous for use on bike paths. A fair concern, for sure, but design parameters which control speed, as well as a comprehensive classification system, help define e-bike types. Class 1 e-bikes have pedal-assist technology and a maximum assist speed of 20 mph. Class 2 have a pedal and throttle assist, but still top out at 20 mph. Class 3 have pedal assist and no throttle, but a maximum assist speed of 28 mph. Current laws state that on national park paths and trails, ebikes are permitted wherever regular bikes are allowed. However, each park can decide which classifications are allowed, based on safety concerns. For folks who are not quite ready to give up exploring the world on a bicycle, but feel hampered by age or physical limitations, e-bikes are just what the doctor ordered!

(1) “A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects,” https://bit.ly/3bhaN2x (2) “A Single Night of Sleep Deprivation Increases Ghrelin Levels and Feelings of Hunger in Normal-Weight Healthy Men,” https://bit.ly/38hD2MA (3) “Predictors of Major Weight Gain in Adult Finns: Stress, Life Satisfaction and Personality Traits,” https://go.nature.com/2SmMMyF

Kelly Bailey is a certified personal trainer and certified holistic nutrition coach. She owns and operates Kelly Bailey Wellness. Read her blog and contact her at https://www.kellybailey.fit/

Robert Soroky is a lifelong cyclist regularly participating in long distance charity rides and manager of the Century

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Cycles Medina location. Contact Soroky at robert@centurycycles.com to suggest column topics, for further information or to chat about bikes.

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Joy of Medina County Magazine March 2020