Lots of people ask about strategies for “surviving” the Holidays while dieting. Traditions and tempting treats abound, and everyone seems to be indulging. And you’ve heard the same advice over and over again, right? Like, bring a healthy dish to the party, drink water in between the wine, chew gum while cooking, stay away from the buffet table, and so on.
Exercise protects against heart disease in many ways. One important mechanism is by elevating HDL, a.k.a. the “good” cholesterol. It is well established that high levels of HDL are protective against cardiovascular disease and the National Cholesterol Education Program (NCEP) has emphasized increasing HDL levels to help reduce CHD risk. [2-4] However, not only HDL levels are important. Emerging research in showing that HDL quality and function is as important, if not more important for health promotion and prevention of cardiovascular and metabolic diseases…[5-7]
For some reason I always seem to end up writing articles about contaminants found in various supplements we ingest, in particular creatine, but there have been others. First I wrote “What’s in your creatine?” which exposed the fact not all creatine supplement are created equal. That article single handedly changed the creatine market at the time. I followed that up with “What’s in your supplements” which was really just a continuation of the first article, with additional testing and comments. I’m calling this one, “What’s in your water?!” for lack of a better title.
I have always been conscious of the potential impurities in drinking water. My town sends out a yearly report on water quality, and has always been well below EPA limits on the chemicals they test for. Regardless, I have always used a water filter to filter my drinking water. (1)
A hotly debated recent study, the SELECT trial, has casted doubt on the well documented health benefits of omega-3 fatty acids. This study found that a higher content of long-chain omega-3 fatty acids (EPA+DPA+DHA) in blood plasma was associated with a with a greater risk of low-grade (44%) and high-grade (71%) prostate cancers over a 5-year follow-up 1. Associations were similar for individual long-chain omega-3 fatty acids. Higher linoleic acid (omega-6) was associated with a 25% reduced risk of low-grade and 23% reduced risk of total prostate cancer 1 .
This has understandably generated confusion among the general public and intense discussions among health professionals and researchers. However, a deeper look at the data and study methodology reveals a different picture…
Will Brink and Dr Lopez have previously commented on the notorious omega-3 / prostate cancer study:
Here is my take on it…
“Will, if I just had this piece of exercise equipment I would start working out” or “Will, I can’t afford a gym membership right now” are common comments I get.
People often say if they only had X they’d start an exercise program. In this vid I cover no cost (no excuse!) options for exercise.
High Intensity Interval Training (HIIT) has become very popular recently, but what is HIIT training? Who will benefit from it? What’s the difference between HIIT and interval training? Is it superior to aerobics? In this show we answer those and many other questions about HIIT training with researcher Dr. Abbie Smith-Ryan.
Podcast with Dr. Ryan can be found HERE.
Can You Reverse Diabetes? Yes!
It was not long ago doctors told people with type II diabetes it was not reversible. In recent years both studies and “real world” results have shown conclusively it can indeed be reversed.
It can’t be done by everyone who has been diagnosed with type II, as there are genetic influences, and other factors (such as length of time the person has had it and other factors) but make no mistake, for a large % of people with type II, it can be reversed or at the very least, GREATLY improved.
It does however take a serious commitment by the person and is not always an easy task to be sure. But, the rewards of course are worth it.
I recently took someone from 330+ lbs, who was recently diagnosed with type II,various infections and BPH. He was in very bad shape all around. He said he didn’t wanna die like that.
I believed him, and met him half way with the tools to change it.
Changes in diet, added exercise, added supplements, and serious commitment on his part, he’s down 50lbs, and his fasting blood glucose under 100, and his doctor gave him permission as of today to go off all insulin. I’m inspired by his commitment!
His life, 180 degree turned around. I gave him the tools to do it, and by God/Allah/Shiva, he used those tools and did it. Most will not sadly.
Today he’s a happy guy who’s gotten a real second chance, and unlike many who don’t know how to take yes for an answer, he took it, ran with it, and didn’t look back.
I plan to do a full write up on his story in the near future. Stay tuned…
“Low T” or testosterone deficiency syndrome is a very popular topic these days, with men getting prescriptions for injections, gels, patches, and other T replacement options.
But is it safe? Are there side effects? What are the possible negatives to treatment of Low T? I cover what most medical professionals fail to tell you!
If you’re following the health news, you know that vitamin D currently is in the media spotlight, and rightly so. Will Brink just did a great podcast “Vitamin D3 – scam or panacea?“, giving an overview on the importance vitamin D. In this article I will expand upon some key points taken up in the podcast, and back up the case with a solid reference list of recent studies on the topic. I will also present some revealing prevalence stats on vitamin D insufficiency, in order to convince you to get your blood levels checked to find out your vitamin D status.
Vitamin D is interesting for several reasons:
1. The role of vitamin D for health promotion has undergone a paradigm shift. While traditionally thought to only be important for development and maintenance of strong bones, an impressive body of scientific research has accumulated over the past decade, showing that adequate vitamin D levels are necessary to prevent many diseases, especially cardiovascular disease, high blood pressure, endothelial dysfunction, diabetes (both type-1 and type-2), the metabolic syndrome, chronic inflammation, cancer, osteoporosis (including falls and fractures), muscle weakness, cognitive dysfunction and mental illness, autoimmune diseases (e.g. multiple sclerosis, rheumatoid arthritis), infectious diseases, as well as infertility and adverse pregnancy and birth outcomes [1-24].
Vitamin D deficiency/insufficiency is associated with all-cause mortality , and supplementation has been shown to decrease mortality rates [25, 26]. It has been estimated that doubling vitamin D levels in the general population (from 21 ng/mL to 44 ng/mL) would reduce vitamin D-related disease mortality rate by 20%, and increase life expectancy with about 2 years .
2. Insufficient levels of vitamin D also have direct implications for fitness enthusiasts and athletic performance, due to the importance of vitamin D for muscle function (I will cover this in much more dept in an upcoming article) [28-39].
3. In contrast to other vitamins, vitamin D deficiency/insufficiency is very common (more on that below).
4. The vitamin D requirement for health promotion and protection against the mentioned diseases and muscle dysfunction is much higher than the dietary recommendations (RDA) for bone health [4, 40-45].
Having heard about all the vitamin D benefits you might wonder what is the optimal vitamin D level? How low is too low and how high is too high? How much vitamin D does one have to consume to reap all the benefits? Let’s find out…