A common question actually. Counting Calories, is it essential for reaching your goals of gaining or losing weight? In this vid, I give the simple answer and a formula for those who do decide they need to count calories to make progress.
Whether you’re a health/fitness professional or just interested science minded health buff, you know finding objective, balanced, accurate information on health/fitness/nutrition/supplements is both difficult and time consuming. I know many rely on BrinkZone.com for their info, and I’ll be using the ERD as one resource for my information.
It’s a challenge even for yours truly to dig through piles of primary published studies, web sites I trust, and other resources, to distill complex information into useful info for readers, so anything that can help me with that job is a winner in my view.
I received a copy of the ERD and was both impressed with the quality of the content and the layout and graphics, but the process to publication. The ERD is not one person, or a few people sitting around deciding what topic to push to increase sales of some product, but has a legit peer review-like process of editors (some of whom I know personally) to fact check for accuracy and objectivity.*
The ERD distills the latest research for people “in the biz” like me (possibly alerting me to something I need to dig further into) or those looking for an accurate source to rely on as supplement to BrinkZone.com.
A resource that helps me save time, is well written, objective, accurate, puts things in the proper context, and involves a peer review process? I’m in. Highly recommended for anyone looking to save time and energy getting the latest info.
Get more info on the ERD HERE:
* = 5 researchers, 4 editors, and 7 reviewers.
Intermittent Fasting (IF), science or pseudo-science? In this vid I cover the essential issues of IF people need to know.
Review Paper Of Interest Mentioned In the Vid:
Meal frequency and timing in health and disease
Although major research efforts have focused on how specific components of foodstuffs affect health, relatively little is known about a more fundamental aspect of diet, the frequency and circadian timing of meals, and potential benefits of intermittent periods with no or very low energy intakes. The most common eating pattern in modern societies, three meals plus snacks every day, is abnormal from an evolutionary perspective. Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage. As data on the optimal frequency and timing of meals crystalizes, it will be critical to develop strategies to incorporate those eating patterns into health care policy and practice, and the lifestyles of the population.
Full Paper HERE
After my review of the popular coffee concoction making the rounds with generally unsupported claims, I was asked what would I recommend for a “bio active” coffee that really delivered as promised. The result is Bomb Proof Coffee. Part I covers what’s in Bomb Proof Coffee and why those ingredients used, and Part II covers how to make it, doses, sources, etc. If you try it, make sure to report back with your experience! If you want to know the science behind Bomb Proof Coffee, the full write up is HERE.
Part I, what’s in BombProof Coffee and why:
Part II, how to make BombProof Coffee, doses, and sources:
I see this as a continuum going from Anabolic <—> Catabolic with people tending to fall on either side of point 0, tending toward one or the other. Me, I’d say I’m a 2 on the right side of point 0.
Metabolism 5- 4 – 3 – 2 – 0 – 1 -2 – 3 – 4 – 5 Catabolic Metabolism
Hallmarks of the Anabolic Metabolism:
• Put on muscle easily
• Has difficulty getting lean
• Will respond well to lower carb intakes (approx 30%)
• Responds well to higher training volumes
Hallmarks of the Catabolic Metabolism:
• Has difficulty adding LBM
• Gets lean easily (but has difficulty retaining LBM)
• Responds well to higher carb intakes (approx 50%)
• Responds best to lower training volumes
Where do drugs factor in?
The above is based on non drug using people. Drugs are the great genetic equalizer: those who add muscle easily but can’t get lean are able to do so, and those who have great difficulty adding LBM, but have no problems staying/getting lean, can do so while retaining LBM. Obviously, genetic traits still play a role (or everyone would look identical and respond identical, etc) but drugs allow for genetic limitations in the above, faster recoup, ability to tolerate higher training volumes, etc.
This is a collection of useful whey information you can use to make smart choices when purchasing whey and learn what makes whey a unique protein source, both for active people/athlete, as well as health minded individuals.
Whey protein is one of the most popular protein supplements sold. It’s used by athletes of all kinds and those looking to benefit from this protein, that has literally been used as a medicinal food for thousands of years. However, much confusion over whey abounds. What types are best? Isolates or concentrates? Grass fed organic whey best? Can it help with weight loss? What about cancer and immunity? Where does whey come from and what about compounds within whey (such as lactoferrin) that have their own potential benefits?
Fifty Shades Of Whey will clear up the confusion – using objective science based information vs. marketing and hyperbole so common – to help users of this food supplement make smart decisions on whey proteins.
Click HERE for Amazon download or click image below!
No, you don’t need a Kindle to read it. Amazon supplies a free Epub reader for their Ebooks to read on anything. Free Reader App HERE:
This is a topic so large it could take stacks of text books (and it does!) and many semesters in college and years of research afterward, so an exhaustive review is both beyond the scope of this article and my brain!
There’s a few key areas however I plan to address in this article people will find helpful to making smart decisions the over hyped ads for protein, amino acids, and peptides don’t cover. For the most part, I recommend whole protein sources, such as whey, eggs, lean meats, fish etc. in terms of dietary protein* intakes, but some individual amino acids can be of benefit in specific applications. Those applications may be sports performance related, general health, or medical, but I’m getting ahead of myself.
Back In The Day…
Back in the day when I was taking my first nutrition courses and reading what research existed - right after the Pleistocene era – the mantra of nutrition was that digested proteins were broken down into individual amino acids during digestion and absorbed, and that was that. As with virtually all overly simplified models generated from the early research examining human nutrition and physiology, it was wrong. To this day however, there are still those who believe it, but I digress. However, most know that ingested proteins are broken down primarily into small peptides and individual amino acids. The fact is, to this day, human digestion, absorption, and utilization of nutrients we ingest is still being elucidated with more discoveries being made than most people realize or appreciate. It’s amazing to me however the number of people – some educated enough in the sciences to know better – who think digestion, absorption, and utilization of the food we eat can be summarized as “it get’s dumped into the acid in your stomach, then absorbed via voodoo, the end.” Human digestion, absorption, and utilization of the nutrients we ingest, is an incredibly complex process, that as previously mentioned, still being elucidated. If you want to get a glimpse of how complex, the Encyclopedia Britannica site has a nice write up on that, and remember: digestion, absorption, and utilization of protein is but one very small aspect of it.
As mentioned previously, there are benefits and potentially unique effects to using individual amino acids, but studies indicate peptides are better absorbed and or utilized than individual amino acids. What that suggests is, even if the goal is to derive benefits from a singe amino acid (e.g., Leucine, Glutamine, etc.), it’s likely best to get it in peptide form. For example, instead of taking L-leucine alone as the free amino acid, to increase intakes of L-leucine, ingesting a leucine rich peptide is likely to be the superior approach. The science and understanding of the value of peptides in human nutrition, be it for health, performance, increased muscle mass, etc., is an evolving area of research yielding useful findings, and still in it’s early stages in fact. Because this is such a wide-open and extensive topic, I’m going to stay focused on a few key issues, such as the value of using individual amino acids or “free” amino acids vs. peptides even if the goal is to increase levels of a specific amino acid.
Creatine is one of the few dietary supplements that have a very solid scientific support for its efficacy in increasing strength, explosive performance and muscle mass. So the question in not whether it is effective, but rather how to supplement it to reap maximal effectiveness?
There are several theories on how to take creatine; some say you should load and then lower the dose to maintenance, while others say you can get good results by a constant low dosage regimen without loading. Yet others say you should cycle the creatine and take breaks from it in between cycles. And then we have the issue of dosages and how to ingest it. In addition, there is a lot of confusion about the myriad for creatine forms that claim to be superior over the gold standard creatine monohydrate – the form that was used in research which proved its efficacy. Are the new fancy creatine-super-duper formulations really worth their price? Let’s tackle all theses creatine issues here…
“The human body is an infinitely complex, but wholly logical system” – Will Brink
Back in the day I wrote the first article on the value of omega-3 fatty acids (via fax oil) for health and fat loss in the major bodybuilding publications. In fact, my first article on the value of flax oil – a source of the Omega 3 lipid LNA – was rejected because the very idea of intentionally adding fat to lose fat and improve health was such a foreign concept at that time. Yes, we are talking pre Internet here! Lucky for me, another magazine – MuscleMag International – ran the article, and the rest is history. It’s safe to say I have been researching and writing about Essential fatty acids (EFA’s), the value of omega-3 fats, the importance of balancing fatty acid intakes, and so forth, for a extensive amount of time. I am also partially to blame for the overly simplistic view of these fatty acids that followed and hope to atone for that with this article.
Much of what we understood at that time, and is still being pushed to this day by some, was an overly simple and generalized view of the essential fatty acids (EFA’s) and their effects on human physiology. As time progressed, and additional research was published, the picture has become much more refined and accurate.
The old paradigm could be essentially summarized as “Omega-3 good, Omega-6 bad” and that was about it. Other than a few who have really taken the time to research the topic, a position that remains to this day. Per usual, such entrenched views tend to change very slowly.
How did that start? Early research found the Standard American diet (SAD) provides excessive intakes of omega-6 lipids and minimal omega-3 lipids which resulted in an elevated omega-6/omega-3 ratio. As science writer Monica Mollica put it so accurately in her recent article on BrinkZone.com, “In turn, an elevated omega-6/omega-3 ratio has been linked to a number of common chronic diseases, notably cardiovascular diseases, inflammatory diseases, cancer, and certain psychiatric diseases such as depression. The omega-6 fatty acid that has been vilified and blamed to give rise to these detrimental health outcomes is arachidonic acid (ARA).” Hence, we ended up with an “Omega-3 good, Omega-6 bad” model that attributed most of the negatives to ARA, with advice people should avoid ARA. Those concerned with their health increased their intake of omega-3 fats via fish, flax, supplements, etc., and reduced their intake of omega-6, to improve their 03/06 ratios.
All well and good, but it’s just not that simple as life rarely is, much less human biology. As Candice Pert Ph.D., discoverer of the opiate receptor said “Whenever something does not fit the reigning paradigm, the initial response in the mainstream is to deny the facts.” Such is the case with the “Omega-3 good, Omega-6 bad” model that some cling to in spite of the ever mounting data showing it to be an outdated model not supported by the modern data.