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Leg Day With IFBB Pro Geri Villalona!

A tough Functional lower body workout I did with Geri Villalona, IFBB pro athlete and trainer. This workout shows how I like to incorporate various functional training tools such the Prowler Sled, sand bags and Slayer Barbell,  into a lower body workout. Geri was a trooper! If interested in more information, vids, etc,  on what’s used in this vid, check out the BrinkZone Recommended Stuff section of the site.

Lactoferrin For Weight Loss

By Monica Mollica & Will Brink
As seen in The Life Extension Magazine May 2014 issue © 2014

Lactoferrin has been experiencing an increased interest by researchers and medical professionals, and rightly so: It’s shown an astounding array of potential benefits to human health and disease prevention. The wide range of potential health and disease fighting properties of lactoferrin are covered extensively in two prior articles “The Bioactive Peptide that Fights Disease” and a later update outlining recent research findings with additional research found . This article shows a recently discovered benefit of this unique peptide that were quite unexpected.

What Is Lactoferrin?

In a nut shell, Lactoferrin is a multi-functional peptide, derived from whey protein; in bovine milk it’s present at approximately 0.5-1.5% of total whey proteins 1, and 0.1 g/liter 2. In addition to its known anti-bacterial 3, anti-viral 4), immune strengthening 5, antioxidant 6, 7, anti-inflammatory 7 and cancer-preventive potential 8, recent studies have discovered novel targets of lactoferrin that can help with fat loss and improve insulin sensitivity and glucose control, which are also essential components to weight loss and overall health.

Lactoferrin for fat loss

A role for lactoferrin in reducing adiposity was first discovered in fat cell culture studies. It was found that lactoferrin specifically inhibits fat accumulation in fat cells, as well as formation of new fat cells (a process called adipogenesis) 9, 10. Continue reading..

To Hell and Back: My Battle with Anorexia

How It All Started

It didn’t take much. He was tall and lanky; I was not. But at 5’2” and 100lbs, I was far from overweight. All he did was wrap his hand around my arm, and then do the same to his own. An alarm sounded in my head — but on the outside, I didn’t move a muscle. I knew exactly what he was doing: he wanted to see if I was bigger than he was. I turned away very calmly without a word and left the room.

The following day began as usual. I hung around my 13 year-old peers, giggled my way through class, and turned in assignments late. Then lunchtime rolled around and I simply sat there. “I’m just not hungry,” I told everyone. The truth was, that friend from yesterday was sitting too close for my comfort. I couldn’t let him see me eat.

And so began the beginning of my dark days. As the months rolled by, I continued to skip lunch. And as I began to drop weight off of my already-petite frame, the compliments started rolling in. You’re so pretty. You’re so skinny. How do I get a body like yours? I loved it. No – I relished it, and I craved more. My breakfasts soon consisted of a few quick bites of whatever was on the table, and dinner was cut in half. My stomach growled on a constant basis, but that only made me feel strong. I have the power to resist the food; I can do anything. Continue reading..

Just Say No To “Skinny Fat”!

“Skinny Fat” is a term that is applied to those people who are thin yet have a high bodyfat level. Fashion models are often very thin, but have a surprisingly high bodyfat level for example. Skinny Fat types are both at higher risk for various conditions (sarcopenia, osteoporosis. etc) and also tend to look terrible naked… BTW, my Fat Loss Revealed program is a sure fired way to avoid being Skinny Fat.

Effects of 6-year Long-Term Testosterone Replacement Therapy (TRT) in Patients with ‘‘Diabesity’’

March 6th 2014 FDA approved Aveed for treatment of male hypogonadism, aka testosterone deficiency.1 Aveed is a long-acting form of injectable testosterone called testosterone undecanoate. In Europe, testosterone undecanoate (under the name Nebido) has a long successful TRT track record for treatment of testosterone deficiency and its consequences (especially obesity, the metabolic syndrome and diabetes).2-16

In contrast to shorter acting forms of testosterone (e.g. cypionate), testosterone undecanoate only needs to be injected every 6 to 12 weeks, and thereby offers practical benefits to patients. (Comment: for Nebido (1000 mg per 4 ml), the initial interval is 6 weeks, followed by intervals of 10-14 weeks; for Aveed (750 mg per 3 ml), the initial interval is 4 weeks, followed by 10-week intervals).

Five days after the FDA approval a notable and impressive 6-year long TRT study was published, confirming the health benefits of TRT that have previously been found in shorter term studies…44

Continue reading..

We Are What We Absorb!

“You are what you eat” is an old expression your grandmother’s grandmother probably used, but it’s not actually correct technically speaking. treat your body right feed it good stuffPutting on my nerd hat to be a stickler for the details, it’s more accurate to say “you are what you absorb.” Grandma’s sage advice does a good job of illustrating that what we ingest is obviously essential to our health, but what we ingest that actually gets absorbed and utilized by the body is the crux of the issue truth be told.

The piles of studies that have been growing in recent years showing all manner of potential benefits of various nutrients has been very encouraging.  We are experiencing an exciting time in nutritional science where new compounds are being discovered – and tested for their potential benefits – almost daily. Compounds that may help prevent cancer, improve immunity, improve weight loss, improve brain function, or improve athletic performance, to name just the tip of the iceberg of where science is currently looking to isolate and test various nutrients for their bio active properties.

How the process works:

Once a compound is discovered, it tends to get isolated, and then tested in either animal models and or in vitro (test tube) to test what positive  or negative properties may exist as well as elucidate how they work. That is, understand not just what system they may impact (such as increase an animal’s ability to resist cancer causing chemicals for example) but also examine the isolated compounds’ “mechanism of action” which shows how it achieves the effect. How does that work? Let’s say some spice has been used for  generations to reduce infections  or improve immunity. Scientists might then feed, or inject, large amounts to lab animals (e.g., mice, rats, rabbits, etc.) and see if it does indeed have activity; perhaps testing how that spice reduces the size of tumors when the mice are exposed to known carcinogens, or bacteria known to cause infections and so forth.  If that spice shows biological activity, scientists will often look deeper into that spice to see which specific constituent(s) in the spice are having the “active” compounds, and once found, will concentrate and isolate  that active compound and further tests on animals, or humans, or in vitro (test tube) will continue.  Foods and spices for example,  are highly complex and can have hundreds or even thousands of biologically active compounds in them. Continue reading..

Red Meat, Muscle Building Magic?

Many know Red meat has a reputation for being superior for building muscle, and has for thousands of years, but is it true? I attempt to cover that issue in this vid!

Health Concerns over red meat? See: Red Meat and Health – have we been blaming the wrong thing?

Study mentioned in this vid:

Am J Clin Nutr. 1999 Dec;70(6):1032-9.

Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men.

Campbell WW1, Barton ML Jr, Cyr-Campbell D, Davey SL, Beard JL, Parise G, Evans WJ.



Very limited data suggest that meat consumption by older people may promote skeletal muscle hypertrophy in response to resistance training (RT).


The objective of this study was to assess whether the consumption of an omnivorous (meat-containing) diet would influence RT-induced changes in whole-body composition and skeletal muscle size in older men compared with a lactoovovegetarian (LOV) (meat-free) diet.


Nineteen men aged 51-69 y participated in the study. During a 12-wk period of RT, 9 men consumed their habitual omnivorous diets, which provided approximately 50% of total dietary protein from meat sources (beef, poultry, pork, and fish) (mixed-diet group). Another 10 men were counseled to self-select an LOV diet (LOV-diet group).


Maximal strength of the upper- and lower-body muscle groups that were exercised during RT increased by 10-38% (P < 0.001), independent of diet. The RT-induced changes in whole-body composition and skeletal muscle size differed significantly between the mixed- and LOV-diet groups (time-by-group interactions, P < 0. 05). With RT, whole-body density, fat-free mass, and whole-body muscle mass increased in the mixed diet group but decreased in the LOV- diet group. Type II muscle fiber area of the vastus lateralis muscle increased with RT for all men combined (P < 0.01), and the increase tended to be greater in the mixed-diet group (16.2 +/- 4.4 %) than in the LOV diet group (7.3 +/- 5.1%). Type I fiber area was unchanged with RT in both diet groups.


Consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with RT in older men than did an LOV diet.

One-Arm Hammer Planks for Targeting the Deep Core Muscles

The plank is a simple exercise and a very effective one for developing core strength and stability. In fact, the regular plank is an exercise I start even complete beginners off with because of the tremendous core-focused benefits you can get from it.

This version of the plank cranks the difficulty up a LOT…it’s definitely not a beginner version. You should be able to do at least 2 to 3 minutes of a normal plank before attempting this one. Continue reading..

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