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Dear Mark: Vitamin K2 and Microworkouts
For today’s edition of Dear Mark, I’m answering questions about vitamin K2 and microworkouts. The last two posts on both topics garnered a number of good questions. What’s the best dose of vitamin K2? Should statin users taking vitamin K2, since statins inhibit vitamin K2 activity and production? Can vitamin K2 prevent or reverse arterial calcification? Is butter an adequate source of vitamin K2? What about vitamin D—does it synergize with vitamin K2? Regarding microworkouts, what if you can only do a couple pull-ups at once? Should you alternate muscle groups when doing microworkouts? Can microworkouts work with normal gym workouts? How does one do microworkouts in an office?
Let’s find out:
What’s the recommended dose of vitamin K2?
There’s no official RDA for vitamin K2. For vitamin K in general, it’s 0.09 mg. As some of the commenters have alluded, very few medical professionals have vitamin K2 on their radar. I wonder if the RDA is sufficient.
Up to 45 mg per day of MK4 has been shown to be safe and well-tolerated in women, though I don’t think that much is necessary. Some use close to that much when dealing with osteoporosis, arterial calcification, or dental issues, although the reports are all anecdotal.
Many take 1 mg of vitamin K2 as “maintenance.” I’d be comfortable taking that (and sometimes do).
I put 0.08 mg of K2 (MK7) in my Master Formula supplement. Women who are pregnant and those who take anticoagulant medications should talk to their doctor before taking more than the RDA.
So, would taking K2 make statins safer? Do you think you could take enough K2 to prevent clogged arteries or reverse clogged arteries?
I imagine they would, much like taking CoQ10 (another compound whose synthesis statins inhibit) during statin therapy can reduce statin side effects and lower inflammation. Can’t hurt to try.
As for clogged arteries, it can definitely reduce the risk of arterial calcification (by putting calcium where it belongs and not where it doesn’t). Reversal? There aren’t any studies in humans, but vitamin K2 MK4 has been shown to reverse clogged arteries in rats.
Do you have a source on muscle meat (of any type) having Vitamin K?
From this study.
I had read of recommendations of cod liver oil along w K2 which was obtained with grass fed butter. Would grass fed butter be a good source in your opinion
It’s possible, but the sources I’ve read show that majority of butter is very low in vitamin K2. Still, Weston Price swore by concentrated butter oil from grass-fed cows as a source of vitamin K2. You can still buy butter oil if you want to go that route (though you won’t get any solid data on vitamin K2 content).
I wouldn’t rely on straight butter for your vitamin K2.
Isn’t it important to take K2 when supplementing with oral D3? I’ve been seeing liquid D3 preparations with K2/MK7 added.
Yes. Vitamin D3 helps us absorb dietary calcium, and vitamin K2 helps us utilize the calcium in the right way.
What if you can only do 2-3 pull-ups to begin with? ?
That’s the perfect place to start.
Do a single pullup every time you pass the pullup bar (or branch, ledge, gym rings, etc). That’s it. One clean pullup. Don’t struggle. Don’t strain. It should feel easy. Do that single pullup every time you pass the bar. Then, when you feel ready, try doing two each time. And then three.
Suddenly, your max pullups will have doubled.
Should you alternate microworkouts by muscle group each day as with traditional strength training or can you do microworkouts covering all muscle groups each day?
You could, but I find that microworkouts give enough rest that you can work the same muscle on consecutive days. It really depends on the intensity though. If your idea of a microworkout is a 20 rep set of breathing squats with your own bodyweight on the bar, and you do that a few times a day, I would not advise doing it every day.
I don’t claim that microworkouts in this manner will optimize your muscle hypertrophy. I do claim that they’ll keep your days active, keep you healthy, keep you mobile, and get you strong.
I love the idea that any exercise is better than none at all. But I wonder if this style of workout would interfere with recovery from other more regular/scheduled workouts (weightlifting, etc…)?
On the contrary, I find that microworkouts prepare me for the more concerted, formal efforts in the gym.
My buddy Angelo Delacruz is an example of a guy who’s “always on” because he’s always doing little movements throughout the day: dancing to the music playing at the gym, busting out a quick little stretch routine, doing some clapping pushups, breakdancing. He’ll just launch into a set of heavy snatches or clean and jerks without warming up because his joints are all lubed up from the frequent microworkouts.
Well I stand at my computer most of the day 6a-2p with several sets of stairs during that time–I duck into an empty meeting room to run off 15-20 pushups a few times a day, and at lunch a few days a week ( i usually IF til 3-4p ) I do some heavy weights at the local gym for about 20 minutes or so–then comes the yard work on occasion and would you count shopping with the wife at a Big Box store as a micro workout? So How an I doing? I know Mark, Just keep moving!
You’re doing great. I see nothing to add.
As for shopping, sure, why not? Shopping can work.
I’ve been known to curl the groceries as I walk out to the car. Overhead press the cases of mineral water. Plant my feet and do cable crosses with a heavy shopping cart. Sure used to embarrass my kids.
It gets more difficult when on-site for a client. Most offices here aren’t air conditioned, so when it’s warm you’re really going to sweat which makes you less presentable. I try to make it up by picking a hotel in walking distance (~45-60min ish). If there isn’t a private space to knock out a couple of body weight exercises there isn’t a lot you can do without becoming the resident office weirdo. Maybe someone has an idea?
I wrote a post years ago about training in the office without becoming the resident weirdo. See if any of these suggestions work for you. Things are probably different when you’re in someone else’s office.
Walking meetings come to mind. Stair stuff—sprints, jumps, or simply just walking all the flights in one fell swoop. Doing as many squats as possible in the elevator before someone else enters and looks at you funny. Pushups in the bathroom stall.
Okay, maybe not that last one.
The AC thing would make it difficult, though. I can see that.
This is it for today, folks. Take care, be well, and ask any other questions you have down below!
The post Dear Mark: Vitamin K2 and Microworkouts appeared first on Mark's Daily Apple.
Do employee wellness programs actually work?
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It seems like a question that’s not worth asking. If you offer employees wellness programs such as fitness centers, nutrition counselling, and stress reduction, and you charge little or nothing — or even offer financial incentives — surely it will improve the participants’ health. And surely the employer would see a return for investing in these programs, in improved worker productivity and decreased absenteeism.
What does the research say?
And yet that’s not what researchers reported in the April 2019 edition of JAMA. They analyzed data from nearly 160 worksites employing nearly 33,000 people. About 10% had wellness programs that addressed topics such as exercise, nutrition (including meetings with onsite registered dietitians), and stress. When comparing employees with and without a wellness program at work over 18 months, those who had a wellness program had significantly higher rates of self-reported exercise (70% vs. 62%) and weight management efforts (69% vs. 55%).
Despite these significant (though small) differences, those with a wellness program and those with no wellness program had similar
- self-reported health behaviors and outcomes (such as amount of regular exercise, sleep quality, food choice, and 24 others)
- results on 10 health measures (such as blood pressure, cholesterol, and body mass index)
- use of medical resources (including medical spending and medication expenses)
- absenteeism and job performance.
These results call into question whether the assumptions about wellness programs at work actually deliver on their promise.
Is this the end of employee wellness programs?
As noted by the authors of this study, this research will not be the last word on how effective employee health programs are. Reasons for this include:
- The results might have been different if the study had been performed at a different type of workplace, with different types of wellness programs and different types of workers.
- The worksites without a wellness program had relatively high rates of self-reported health behaviors. Workplaces with lower rates might benefit more from a wellness program.
- The study lasted only 18 months. A longer-term study might find more benefit for the wellness program.
So, while the assumption that wellness programs actually lead to improvements in the health of workers and lower absenteeism may be called into question, we need additional research before concluding that all of these programs are useless.
What’s an employee to do?
If your employer has more than 200 workers, there’s a good chance that you have a wellness program offered through your work: about 80% of larger companies have these programs. Even at smaller companies, more than half offer them. If you do have such a program where you work, take advantage of it! One study found that even with financial incentives, employee participation increased only modestly (from just under half with no financial incentive to 59% for a $100 reward and 63% for a $200 reward). Learn what they have to offer, participate with enthusiasm, and see if it improves your health, mood, work habits, or performance.
While this study suggests the impact may be small or nonexistent, some programs may be better than others, and some people (perhaps you!) may get more out of them than others.
If you don’t have a wellness program at work, design your own. Talk to your doctor about what you can do to improve your health. Perhaps your focus should be on exercise if you’re currently inactive. Or maybe your diet, sleep, or mood could be better. Your doctor may refer you to a physical therapist or trainer, dietitian, or psychotherapist who can help in ways similar to workplace wellness programs.
What’s next?
I think we’ll see more research looking at the effectiveness of employee wellness programs. Hopefully, this will include studies with older or younger workers, and different types of programs that encourage participation in different ways (such as financial rewards or a break on health insurance premiums). You can bet employers will take note of this study — after all, workplace wellness programs are part of an $8 billion industry that is likely to lose steam if there is truly little return on this hefty investment for employees or employers.
The post Do employee wellness programs actually work? appeared first on Harvard Health Blog.
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