Mitochondria are the ‘energy powerhouse of the cell’ that convert the foods we eat to usable energy our body uses to fuel life sustaining reactions within cells, our daily activities and athletic performance 1-4. While energy production capability and muscle performance might seem to be more relevant to sports, it also equally important for achievement and maintenance of health throughout the life span. In this article I will describe how chronological aging affects our mitochondria, its implications and the ins-and-outs of a new type of supplements marketed at “exercise mimetics”.
Has Arnold Schwarzenegger gone vegetarian? Sorta. Of course he built his body eating meat, as have some other well known bbers, such as Bill Pearl, who went vegetarian after their bbing careers. So, the very career and many millions Arnold made due to his body, now doing public service messages on meat. In my view, that’s a tad hypocritical, but people’s positions on things do change with age, and Arnold is no different. One could argue he could have built that body not eating meat, but that’s a different issue for another day…For those interested in my take on vegetarian eating for athletes, you can view that HERE.
Is that a bad thing? Not really. Most people should eat less meat and more plant based foods, which will be better for both health and the environment. Arnold is actually taking a fairly balanced approach to this issue, but no doubt, will be taken out of context by many.
Two, people should also remember, Arnold is a bodybuilder and action movie star and generally all around cool guy (met him several times), but he’s no scientist. I don’t know if this recent change of dietary focus on pro environment status will lead to Arnold becoming some militant vegan, but I doubt it.
Bottom line? Arnold is right: Most people should eat less meat and more plant based foods (ye fruits and vegetables…) for both health and environmental reasons, but there’s no reason what so ever to be a vegetarian, much less a vegan, and It does not sound as if that’s Arnold’s message.
First things first: This is not actually a book about Yoga per se but a book about life and how to develop a “personal ethos” that will serve readers well in all aspects of their lives. That’s what Mark Divine – with Catherine Divine – sets out to do in his latest book Kokoro Yoga. People often stumble through life without a personal ethos they can depend on to keep them on track on their journey, especially during these often confusing and trying times.
What Mark has done in this book is no less than give readers a way to develop – or strengthen – their own personal ethos through the use of mental and physical approaches, that yes, includes yoga! This not your sisters hippie dippie yoga book…
Unlike so many who attempt to offer such grand advice – who frankly have no business doing so other than their own delusions of grandeur – Mark is what’s referred to in the military as a been-there-done-that guy. To my mind, that makes it far easier to take his excellent advice as found in Kokoro Yoga. Mark spent years as a Navy SEAL, decades learning various martial arts, and yet more years in the study of various forms of yoga honing his views and approach. Contrary to what many westerners may understand, yoga, like martial arts, takes on many different forms and focus often quite different from each other.
Mark tells the story of his first time flying into a combat zone, and doing a full yoga session, wearing combat kit and all, on the deck of a C-130 military transport plane coming into Iraq. Quite possibly the first yoga session ever done on a military transport plane! That early experience demonstrated to him just how much yoga could assist in settling and focusing his mind in the most potentially stressful situations for a green (to combat zones) officer, and it stuck with him as a way to keep his mind and body settled and focused on the dangerous missions he’d experience.
After many years of diligently working in various systems of martial arts, yoga, physical training, and the special operations community, he developed his own approach to physical and mental well-being called Kokoro Yoga.
As a rule, one will find those “systems” that endure, be they martial arts, yoga, business, or battle, find the developer of the approach usually has a wide ranging and extensive background, which Mark has in spades. In my view, that gives him the “creds” to offer such advice, and this book is full of damn good advice too.
I cover that topic in this latest vid, with more information, studies, etc via Dr Antonio’s blog on the ISSN
Article referenced in vid:
Cardio Lowers RMR – A Fairy Tale
by Jose Antonio PhD FNSCA FISSN.
Key Points to Remember
- There is a plethora of scientific evidence, which demonstrates that regular aerobic training has no effect on RMR. Some studies actually find an increase.
- Resting energy expenditure is largely a function of body weight and FFM.[1, 2]
- Cardio has become the “carbs of the fitness world.” – Shawn Arent PhD, Rutgers University
- If you like doing cardio, don’t let some fitness guru talk you out of it.
- If you hate doing cardio, then for Pete’s sake, don’t bitch about those who do it.
- If you want to elevate your RMR, gain weight, especially skeletal muscle weight.
- RMR is by itself a meaningless measure for the performance sports.
- If you compete in football, baseball, basketball, cycling, volleyball, rowing, surfing, paddling, gymnastics, soccer, hockey, track and field (pick one) or frickin’ tiddlywinks, measuring RMR is about as useful as selling bikinis to Russian women in Siberia.
Read Full article HERE
In Part I of Bomb Proof Coffee, I cover what’s in it and why, as well as how to make it, doses, sources, etc in video form HERE. If you’re new to Bomb Proof Coffee you’ll want to watch those videos for all the info you need to get started. This article will add some of the supporting science on the ingredients in Bomb Proof Coffee.
The obvious first ingredient to cover is the coffee. Coffee just continues to show itself to a have a wide variety of health benefits for both the brain and body. Not surprisingly, not all coffee is created and the levels of beneficial compounds depends on the type of processing and other factors. As the coffee itself is not the main focus of Bomb Proof Coffee per se, the Life Extension has a good article HERE covering the topic and offers a coffee with especially high levels of beneficial compounds found in coffee that might make a good choice for the coffee used in Bomb Proof Coffee.
Cocoa (the main ingredients in chocolate), is rich in various polyphenols (including flavonoids/flavanols) and other bio active compounds such as amines, alkaloids, tyramine, magnesium, procyanidins, phenylethylamine, and N-acylethanolamines. Cocoa has been shown to reduce blood pressure, improve insulin resistance and improved endothelial function. A meta analysis found that the highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease, and a 29% reduction in stroke compared with the lowest level of intake, an that’s despite the sugar and fat content of chocolate; reduced insulin resistance and reduced serum insulin levels were associated with the chocolate consumption. There are various studies that also suggest direct cognitive benefit of cocoa ingestion as well as neruo protection. The flavanol epicatechin is believed to be the main source of benefit, but there’s a wide range of compounds in cocoa and it’s highly likely there’s synergism between epicatechin and other flavanols as well as other compounds found in cocoa, many of which are still being elucidated. As mentioned via the vids on Bomb Proof Coffee, not all cocoa is created equal and the highest levels of beneficial compounds is found in cocoa that has not been “Dutch Processed” which is exposed to alkalization. The vast majority of cocoa sold commercially has been Dutch Processed/exposed to alkalization. The exact dose for optimal effects is unclear at this time and research is ongoing, but the dose recommended in Bomb Proof Coffee – if you’re using high quality cocoa that has not been exposed to alkalization – should have you covered well. See videos for more information on that. Cocoa, similar to coffee, is a highly complex ingredient, which may have synergism when ingested together.
There appears to be a wide range of potential benefits to ketones, and one of the authors of the study below (Dr. D’Agostino) has many papers people can read on his professional page HERE if interested.
What’s the possible mechanism by which Ketones could help treat some cancers? Chemist Pat Arnold sums up what’s likely the basic mechanism via his blog which has additional discussion of this study below and the possible benefits of Ketone supplementation:
“The concept is relatively simple. Cancer cells can generally only use glucose to energize their growth, while normal cells have the metabolic flexibility to use fatty acids and ketones in addition to glucose. So by starving tumors of glucose via calorie and/or carbohydrate restriction – while simultaneously providing abundant alternative fuels for the body and brain (the ketogenic diet) – you may halt the cancer without side effects.
The concept may be quite bold, but it is not new. A Nobel Prize physicist named Otto Warburg first conceived of the general idea back in the 1920s. Unfortunately, after the discovery of the structure and function of DNA in 1953, the popular view of cancer was that it was a disease of purely genetic origin. As a consequence, Warburg’s hypotheses were largely discarded. Hopes were high that a cure for cancer was just around the corner back then, but as we all know that was not to be. Luckily, within the last few decades some researchers have taken a second look at Warburg’s work and the “‘metabolic theory of cancer’”
Can “power posing” held for a short time increase T, lower cortisol and improve your confidence in certain situations? Maybe. Will it alter your bodycomp or make you stronger? Unlikely, as short lived transient changes in hormones don’t tend to impact body comp or strength, and I cover that topic in my write-up on OTC “T booster” supplements HERE if interested.
However, your body language and how you carry yourself etc does have feedback to your brain and visa versa and these studies suggest elevated T and reduced cortisol as well as improved performance in those who “Power Posed.” I thought the results were interesting.
Here’s a web cast I just did on The Real Truth Men’s Health Webcast with Nelson Vergel and Jay Campbell. We cover a wide range of topics, from T Booster supplements to creatine to Bomb Proof Coffee and more! One correction I need to make is, Jay refers to me as a Harvard researcher in his opening. I have an undergrad degree from Harvard and have been involved in research, but I am not a Harvard affiliated researcher.
A personal story on the impact of smoking. If you, or someone you know, smokes, this is the vid for you. I’m sure many out there have stories of how smoking has impacted them. It’s a difficult topic to discuss from the personal POV, but I thought sharing it may help someone else.
This is an important study as it finds stimulants in pre workout type supplements – currently all the rage in the marketplace – can range significantly over time for the same product, up to 266%! When you combine various stimulants – many of which are listed in the abstract below – it can be potentially dangerous. Manufacturers of such products need to do a far better job of their quality control. Before anyone comments the FDA needs to regulate supplements, I’d recommend reading my article HERE on the total failure of FDA “regulated” drugs and the massive (yet never mentioned in the media…) quality control failures of pharma.