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Copyright 2011 Save Our Bones, Vivian Goldschmidt, MA. All rights reserved.

3Table of contents

Table of contents

Exercise Giveth...and Exercise Taketh Away ......................................... 6

Build Your Muscles, Build Your Bones .................................................... 6

Antioxidants Tip the Scale ..................................................................... 6

Superoxide Dismutase ........................................................................... 7

Glutathione Peroxidase ......................................................................... 7

Catalase ................................................................................................. 7

More on Antioxidants ............................................................................ 7

The Pre-Workout Carbohydrate Conundrum ........................................ 9

Length and Type of Workout ................................................................. 9

The Timing of Your Densercise ............................................................... 9

Protect Your Muscles, Nourish Your Bones ........................................... 9

Glycemic Index and Glycemic Load ...................................................... 10

Become a Food Fan .............................................................................. 10

Pre-Densercise Fitness Foods ............................................................... 11

The Post-Densercise Building Blocks ....................................................12

Why You Need Whey Protein After You Densercise .............................12

Whey Protein: How Much and When ....................................................12

References ............................................................................................14

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You’ll soon realize that Densercise is no ordinary workout. What does this mean to you? It means that you can expect

extraordinary results. You see, unlike traditional osteoporosis exercise routines, each Densercise move is based on scientifically proven bone health principles, yet easy-to-do bone building moves.

I’ve designed the Densercise Eating Guide to maximize your bone density results, because as you’ll read in this guide, what you eat before and after

Densercise can make a difference in your bone-building efficiency.

That is not to say that you absolutely must follow this guide; with Densercise and the Save Our Bones Program you can increase your bone density even without it. But I’m pretty sure that once you’ll understand the science

behind the nutritional advice I’m about to give you,you’ll want to follow it.

But first, let’s review what happens to your bodywhen you exercise.

6

Exercise Giveth... and Exercise Taketh AwayIt’s funny how our biology works. Certain activi-

ties are indispensable to maintain good health,

but if practiced without taking certain precau-

tions, they can actually harm us. This strange

paradox can be applied to exercising, in part

because physical activity demands more energy

production and increased oxygen utilization.

An accelerated respiratory cycle forcibly utilizes

more oxygen, which leads to what is commonly

known as oxidation - the production of damag-

ing radical oxygen species (ROS) or free radicals.

This process is also known as oxidative stress.

Picture in your mind the ravages of oxidation or

rust on iron, and you’ll get the idea.

So what are free radicals? They are highly un-

stable scavenger molecules that are missing an

electron. In constant search of ending their elec-

tron deficiency, these sneaky thieves snatch an

electron from a healthy cell, effectively crippling

the cell’s ability to function. This turns into a

chain reaction, unless the free radicals encoun-

ter electron donors known as antioxidants.

As University of Florida physiologist and antioxi-

dant researcher Scott Powers, PhD. has said:

“It is well known that intense or prolonged

exercise results in oxidative injury to skeletal

muscles…Further there is growing evidence that

radicals contribute to muscular fatigue…” 1

Indeed, free radicals are a serious concern in

lengthy endurance activities. However, they are

also produced - albeit in lesser quantities - as a

consequence of less strenuous workouts. In view

of this, the best defense against these electron

thieves is to maintain good antioxidant levels in

the body, especially before and after exercising.

Build Your Muscles, Build Your BonesBy applying pressure on bones, muscle mass is

instrumental in helping bone density increases.

And here’s the caveat: it is important to build

muscle - since more muscle logically means that

there is more force applied on bones - but it is

equally important to ensure the retention of

muscle integrity. Because your bones

will benefit most from pressure that is strong

and evenly distributed.

The problem arises when free radical production

exceeds the body’s capacity to neutralize them.

But fortunately...

Antioxidants Tip the ScaleNow that we’ve established that free radicals

are unavoidable, it is important you know that

when present in small quantities, they perform

valuable functions. From cellular communication

7Densercise Eating Guide

and defense to the destruction of bacteria and

viruses, free radicals are an integral part of our

aerobic biology.

Fortunately, we are equipped to tackle the nega-

tive actions of free radicals. We actually produce

our own antioxidants, also called enzymatic

antioxidants. The most active and efficient ones

are Superoxide Dismutase (SOD), Glutathione

Peroxidase (GPx), and catalase.2

Let’s take a quick look at each of these very im-

portant endogenous or “homemade” enzymatic

antioxidants, starting with ...

Superoxide DismutaseSuperoxide Dismutase (SOD) is of critical impor-

tance to most cells exposed to oxygen because

this family of enzymes triggers the breakdown

of superoxide, a reactive oxygen species (ROS),

into less harmful substances.

It has been found that the ratio between copper

and zinc present in the body helps the enzyme to

function properly. In other words, both zinc

and copper are necessary, but even when copper

is present, the absence of zinc compromises the

activity of SOD. Which means that zinc is an es-

sential element for the antioxidant’s effective-

ness.3

Glutathione PeroxidaseThis enzyme protects cells from oxidative dam-

age and requires the presence of glutathione

(GSH), also an endogenous antioxidant. Togeth-

er, they are masterful free radical warriors. You’ll

read more about glutathione a little later.

CatalaseNecessary for the breakdown of highly acidify-

ing and harmful peroxide into water and oxy-

gen, this enzyme is a protein consisting of four

chains, also called a tetramer, each made of over

500 amino acids. To operate at optimum levels,

catalase requires an alkaline environment, with

a blood pH ranging between 6.8 and 7.5.4

More on AntioxidantsAs it relates to oxidative damage caused by exer-

cise, the most effective non-

enzymatic antioxidants are the endogenously

produced glutathione or GSH, and the exog-

enous (not produced in the body) vitamins C

and E, beta carotene, and the minerals zinc, and

manganese.

Now let’s take a quick look at how they reduce

oxidative stress caused by exercising.

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Glutathione

Also known as the Master Antioxidant, glu-

tathione (GSH) is a tripeptide essential for nor-

mal cell function. Its action spans many protec-

tive body systems, including the utilization of

the antioxidants Vitamin C and E.

Glutathione needs to be transported into each

cell, and several enzyme mediated steps are

required for this to happen.The amino acid

cysteine is mainly involved in its transport.

It is estimated that 90% of blood glutathione is

synthesized in the liver, where the amino acids

glutamic acid, cysteine, and glycine combine to

form glutathione. Without adequate cysteine,

cells can’t produce enough glutathione.

One major way in which glutathione protects

tissues from exercise-induced oxidative damage

is by serving as a substrate for the previously

mentioned enzyme glutathione peroxidase.

Vitamin C

Also known as ascorbic acid, this water-soluble

vitamin has strong antioxidant properties. It

acts as a primary non-specific antioxidant (by

removing all free radicals) and it has the ability

to regenerate vitamin E, another antioxidant.

Good levels of vitamin C lead to a reduction in

free radical production during exercise and to

reduced muscle soreness and damage.

Vitamin E

This fat-soluble vitamin has favorable effects

on lipid peroxidation caused by free radicals

that damage the lipids in cell membranes, which

results in cell damage. It also protects against

protein - and therefore muscle - damage or ca-

tabolism.

Beta Carotene

Studies have shown that exercising decreases

plasma levels of this fat-soluble carotenoid.

Adequate levels of beta carotene can reduce

oxidative damage at rest and at different exer-

cise intensities, as well as protect against muscle

damage.5 Even though beta carotene gets con-

verted in the body into vitamin A, it should be

noted that vitamin A has no antioxidant proper-

ties.

Zinc

This trace mineral is a structural component of

the endogenous antioxidant enzyme Superoxide

Dismutase (SOD). It also has independent

antioxidant properties, including membrane and

protein stabilization.

Manganese

Also a trace mineral, manganese performs a role

similar to zinc in that it is a component of Su-

peroxide Dismutase (SOD) and like zinc, it is also

an independent antioxidant. Manganese also

activates enzymes necessary for the utilization

of certain vitamins, including vitamin C.

9Densercise Eating Guide

Note: Vitamin C, Zinc, and Manganese are Foun-

dation Supplements.

The Pre-Workout Carbohydrate ConundrumConventional wisdom advocates consuming

carbs before a workout, including sugary sports

drinks and energy bars. But not all carbs are

equal. It depends on the carrier, so to speak. And

this brings us to a very important topic: should

you or shouldn’t you load up on carbohydrates

before a workout?

The answer is not that simple, because there are

several factors that must be taken into consid-

eration. First and foremost, the length and type

of workout makes a difference. Next, is the time

of day when you’ll exercise. Third, is making sure

that the foods you eat before and after a work-

out won’t negatively impact endogenous antioxi-

dant synthesis. And last but not least, is

to consider the difference between the glycemic

index and glycemic load concepts, so as to make

the right food choices.

Let’s take a look at each of the above-mentioned

factors next, and how they affect what to eat

before and after you Densercise.

Length and Type of Workout

Densercise takes only 15 minutes to complete.

The short duration means that you don’t have to

load up on carbs and calories, since even though

there is an endurance component when you

apply the Density Training Method, the short

bursts of exercise don’t require carb loading.

The Timing of Your DenserciseShould you decide to Densercise within two

hours of eating a full meal, chances are you

won’t need to eat anything before. In that case,

you’ll focus on the post-Densercise nutrition.

However, if you feel slightly hungry, you can eas-

ily follow the pre-Densercise food suggestions.

Protect Your Muscles, Nourish Your BonesSince Densercise aims to increase muscle and

bone-building cells, it is crucial to make sure that

the foods you eat before and after should not

interfere with the beneficial biochemical reac-

tions that need to happen to help you achieve

the bone-building success you are seeking.

And this is where carbohydrates play a pivotal

role. Believe it or not, studies have shown that

glucose (the end product of all carbs, whether

simple or complex) disrupts the transfer of glu-

tathione - the endogenous Master Antioxidant

- from the liver into the blood, leading to greater

10

oxidative stress.6

But that’s not all. An increase in glucose - but not

fructose - concentration in the intestinal tract

has been shown to interfere with the vitamin C

transporter mechanism that makes this potent

antioxidant and vitamin available to cells.7

Unfortunately, this cascades into what could

lead to yet more antioxidant shortages, particu-

larly affecting the availability of vitamin E. And

here’s why: each molecule of vitamin E has only

one chance to neutralize a free radical, unless

vitamin C regenerates its antioxidant capacity.8

Glycemic Index and Glycemic LoadThere’s a difference between the two, and when

it comes to consuming carbohydrates both be-

fore and after exercising, it matters. The Glyce-

mic Index (GI) measures the rate of carbohydrate

absorption into the bloodstream and its effect

on raising blood glucose levels. The scale is from

0 to 100, and the higher the number, the faster

the glucose reaches the blood.

But there’s a flaw in this method of measure-

ment. That’s because the GI takes into account

the quantity of carbs (50 grams) instead of the

food portion. Carrots are the perfect example.

They show a high GI, yet only approximately 7%

of a carrot contains usable carbs. In fact, in order

to consume 50 grams of carbs from carrots,

you’d have to eat a whopping 1.5 pounds! And of

course, the opposite is true, which means that

foods like bread and even ice cream give mislead-

ing low GI numbers.

The Glycemic Load (GL) index is a more recent ad-

dition to the carb-counting arsenal, and it does

take into account portion size. Better explained,

the GL of a typical serving of food calculates the

amount of available carbohydrates in a stand-

ardized serving plus the glycemic index of that

food. This is a much more accurate depiction of

the effects a certain food has on the speed with

which a food or drink raises blood glucose levels.

As is the case with the GI, the higher the number,

the greater the expected rise in blood glucose.  

Become a Food FanThe Densercise pre-workout eating guide in-

cludes low GL alkaline fruits, vegetables, nuts

and seeds containing valuable nutrients in order

to ensure that your glucose levels remain within

normal range - avoiding a sudden spike - so as

not to interfere with endogenous antioxidant

production, vitamin C availability, and vitamin E

recycling and longevity. Plus it offers naturally

sourced antioxidant support and gives you en-

ergy to facilitate your Densercise moves.

Should you pop an antioxidant supplement pill

instead of eating? The surprising answer is - no.

While studies amply show that the antioxidants

vitamin C and E are very effective at preventing

ROS accumulation during and after exercising,

they also reveal that large supplemental doses

of both reduce the beneficial effect of exercise

11Densercise Eating Guide

on insulin sensitivity.9

So to not give up this bonus benefit you’ll get

from Densercising, instead of taking extra anti-

oxidant supplements, you can eat small amounts

of the foods I will list next.

However, this does not change any of the Foun-

dation Supplement recommendations in the

Save Our Bones Program.

Pre-Densercise Fitness FoodsAs I mentioned earlier, the foods listed below

have a low Glycemic Load (GL) so as not to inter-

fere with endogenous antioxidant production

and to prevent insulin spikes that could cause

unnecessary fatigue. They also contain at least

one of the major non-enzymatic antioxidants

you’ve read about earlier. And all of them are

alkalizing, so your bones will thank you!

The goal is to maintain ample availability of

antioxidants, and if you’re following the Save

Our Bones Program, chances are you already

have excellent levels of them. But let’s not for-

get that when you exercise, you need an extra

food-derived dose. Simply pick one or multiples

(depending on how hungry you are) in any com-

bination of any of the foods listed below within

the hour before you Densercise.

Fruits

GrapefruitOrangeTangerineKiwiCantaloupeWatermelonStrawberries (fresh or frozen)Raspberries (fresh or frozen)PapayaPineappleWatermelon

Vegetables

Sweet PotatoSpinachArtichokeCarrotsAvocadoWinter Squash

Seeds and Nuts

Pumpkin SeedsSunflower SeedsAlmonds

Important: Beta carotene and other valuable

plant phytonutrients are best absorbed in the

presence of some dietary fat. The same applies

to vitamin E. For that reason, I recommend you

eat a small amount of plain (unflavored) un-

sweetened yogurt with some percentage of fat

in it, or any other fat-containing alkaline food of

your choice. You can also dip the veggies in olive oil.

12

ThePost-Densercise Building BlocksAfter you Densercise, the ideal nourishment is one

that replenishes the building blocks that make up

the Master Antioxidant glutathione. You’ll also

want to feed your muscles, so they can get strong-

er and apply more pressure on your bones.

Studies have shown that glutathione-enhancing

supplements greatly help reduce any potential

post-workout oxidative damage to muscles.10

And this brings us to whey protein, an alkalizing

supplement that has been scientifically shown to

do a lot more than promote better body composi-

tion.There is clear scientific evidence that whey

protein has the unique ability to boost glutathione

concentrations in the body by supplying the amino

acids that make up this free radical fighter tripep-

tide.11

In fact, whey supplementation of just 20 grams/

day for 12 weeks has shown greatly enhanced

glutathione levels, improved athletic performance,

and a decrease of body fat percentage in young

adults.11

What’s more amazing is that these benefits were

achieved without the stimulus of exercise training.

When combined with exercise, the results were

further improved.

Why You Need Whey Protein After You DenserciseAs I mentioned earlier, the goal is to build and

protect muscles so they can exert maximum

pressure on bones. In other words, to minimize

muscle protein breakdown and to maximize mus-

cle protein synthesis. And since protein is made

up of amino acids, the composition of a protein

supplement is crucial.

Whey protein contains amino acids in almost

identical proportion to those in muscles,

efficiently replenishes muscle glutamine, and re-

stores blood cysteine levels, ensuring adequate

levels of glutathione.11

Whey Protein: How Much and WhenThe best way to convert muscle damage into

muscle growth is to have fast-assimilating

proteins within 30 minutes of Densercising. All

you need to do is mix a scoop (approximately 20

to 25 grams) of whey protein with your favorite

alkalizing milk substitute or even water.

But not all whey proteins are equal. Some whey

proteins may be contaminated with heavy met-

13Densercise Eating Guide

als, so I recommend Solgar’s Whey to Go. It’s

been certified clear of any heavy metals and

other contaminants by Consumer Reports, and

it’s the one I drink after I Densercise.12

And of course, Whey to Go is free of bovine

growth hormone (rBGH) and is minimally pro-

cessed at low temperatures to protect all the

valuable nutrients. It’s available in three deli-

cious natural flavors: vanilla, chocolate, and

strawberry. I always buy vanilla as it has the

least amount of sugar, but they’re all acceptable,

so choose your favorite.

This is where I get it:

Solgar Whey To Go®Whey Protein Powder Natural Vanilla

And to make the whey protein preparation even

more hassle-free, I use the time-saving Blender-

Bottle to blend it with almond milk or water. The

bottle comes with a whisk inside, so to blend the

whey protein without any clumping, all you have

to do is shake it. You can get it in a variety of

colors, and it is BPA-free:

The BlenderBottle

With this information in hand, you’ll maintain

your alkaline balance and your

muscle integrity, which will give you even better

bone-building results from your

Densercise moves.

Have fun Densercising!Vivian

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References

1. Powers SK et al. “Experimental guidelines

for studies designed to investigate the impact

of antioxidant supplementation on exercise

performance.”

International Journal of Sports Nutrition,

Exercise, and Metabolism. 20:2; 14.2010.

2. Powers SK. “Nutritional Antioxidants: Are

They Ergogenic?” http:// www.gssiweb.com/Article_Detail.aspx?articleid=299

3. Burkitt MJ. “A critical overview of the chemistry

of copper-dependent low density lipoprotein

oxidation: roles of lipid hydroperoxides,

alpha-tocopherol, thiols, and ceruloplasmin”

Archives of Biochemistry and Biophysics.

Oct 1;394 (1):117-35. 2001.

4. Maehly A, Chance B. “The assay of catalases

and peroxidases”. Methods of Biochemical

Analysis. 1: 357–424. 1954.

5. Sumida S et al. “Effect of a single

bout of exercise and beta carotene

supplementation on the urinary excretion of

8-hydroxy-deoxyguanosine in humans.”

Free Radical Research. 27:607-618. 1997.

6. Meister, A. “Glutathione deficiency produced

by inhibition of its synthesis, and its reversal;

applications in research and therapy.”

Pharmacology & Therapeutics, 51, 155-194.1991.

7. Malo C, Wilson J X. “Glucose modulates vita-

min C transport in adult human small intestinal

brush border membrane vesicles.”

Journal of Nutrition. 130:63-69. 2000.

8. Traber MG, Shils ME, Shike M, Ross AC,

Caballero B, Cousins RJ. Modern Nutrition in

Health and Disease. Philadelphia: Lippincott

Williams & Wilkins. 396-411. 2006.

9. Michael Ristow et al. “Antioxidants prevent

some health-promoting effects of physical

exercise in humans.” Proceedings of the National

Academy of Science. Vol. 106 no. 21 8665-8670.

2009.

10. Leeuwenburgh, C., R. Fiebig, R. Chandwaney,

and L. L. Ji. “Aging and exercise training in

skeletal muscle: Response of glutathione and

antioxidant enzyme systems.” American Journal

of Physiology. 267:R439-R445. 1994.

11. Lands LC, Grey VL and Smountas AA. “Effect

of supplementation with a cysteine donor on

muscular performance.” Journal of Applied

Physiology. 87: 1381-1385.1999.

12. http://www.consumerreports.org/health/natural-health/protein-drinks/whats-in- your-protein-drink/index.htm

15Densercise Eating Guide