Berberine and High Intensity Exercise
Understanding the impacts of exercise and dietary supplements on our health is critical, especially for individuals aiming to improve their metabolic health. High-Intensity Interval Training (HIIT) has been widely studied for its many health benefits. In a recent clinical study, researchers explored how variations of HIIT, with or without the use of berberine supplements, affect inflammatory markers and non-coding RNAs in middle-aged men.
Berberine is a naturally occurring compound used in traditional Chinese medicine, known for its anti-inflammatory and insulin-sensitizing properties. The study examined the effects of berberine combined with different intensities of HIIT. Some people have expressed concerns that berberine supplements might diminish the benefits of HIIT. This research is particularly relevant for those who are looking to enhance their health through a combination of exercise and supplementation.
The researchers were also interested in the roles of specific non-coding RNAs, such as H19, in regulating inflammatory responses. These RNAs play a crucial role in metabolic processes, and their expression levels are often altered in various health conditions. The study provides valuable insights into how different exercise protocols and supplementation can influence health markers at a molecular level.
Study Design
The study involved 54 middle-aged men who were overweight or obese. Participants were randomly assigned to one of six groups: High Compression HIIT (HC), Low Compression HIIT (LC), HC with Berberine (HC + BBR), LC with Berberine (LC + BBR), Berberine alone (BBR), and a non-exercising control group (CON). They followed a structured 8-week training program, with some groups also taking a daily 1000 mg berberine supplement.
HIIT sessions were home-based, following two distinct protocols: HC with a 2:1 work-to-rest ratio and LC with a 1:1 ratio, both working at 80%-95% of maximum heart rate. Each session included 2-4 sets of 8 exercises performed twice a week. Participants in the berberine groups took their supplements twice daily, with breakfast and dinner.
The researchers measured various health markers before and after the intervention, including inflammatory markers (hs-CRP, IL-1β), metabolic indicators (FBG, HOMA-IR), and specific non-coding RNAs (NLRP3, H19). These measurements were taken to assess the combined effects of HIIT and berberine on inflammation and metabolic health.
Study Results
All exercise groups, with or without berberine, showed significant improvements in reducing hs-CRP, IL-1β, insulin, FBG, and HOMA-IR compared to the control group. Notably, the LC groups demonstrated a unique reduction in the non-coding RNAs NLRP3 and H19, indicative of more significant anti-inflammatory effects compared to the HC groups. This suggests that longer rest periods between exercises might be more beneficial for reducing inflammation.
The addition of berberine did not result in additional reduction of inflammation. However, it provided other significant metabolic health benefits, such as improved insulin sensitivity and reduced fasting blood glucose levels. This suggests that berberine supplements can complement the metabolic health benefits of HIIT.
Recommendation
For healthy individuals using Thrivous supplements, incorporating HIIT into their fitness regimen could significantly enhance their inflammatory and metabolic health. Based on the study results, a low compression HIIT protocol might be more effective in reducing inflammation and improving metabolic markers. This protocol can be easily integrated into a regular workout routine and is efficient in terms of time and effort.
While some concerns have been raised about the potential for berberine supplementation to diminish the benefits of HIIT, this study provides evidence to the contrary. Berberine supplementation not only showed benefits in reducing metabolic health markers but also did so without compromising the positive effects of HIIT. Therefore, individuals might consider using berberine to further enhance their metabolic health while continuing optimized HIIT protocols for managing inflammation. Berberine remains a valuable supplement for those looking to support metabolic health and overall vitality.
Thrivous Vitality
Thrivous develops Vitality Geroprotector to enhance cell function and metabolism for better aging. Each serving provides a clinical dose of berberine, along with complementary nutrients. As implied by this study, the benefits of Vitality may complement the benefits of high intensity exercise. Vitality Geroprotector is available to purchase online now in the Thrivous store.
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