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Multiple cause obesity

In last letter to my subscribers I talked about my issue with health and nutrition advocates.

That they often blatantly ignore the hypothesis of multiple possible causes.

Today’s nutrition looks at all of the suggested causes, and does its best to pick the ‘most likely cause’… mostly by siding with personal biases and picking and choosing which research it wants to believe.

It picks what either A) fits today’s rhetoric the best or B) picks the controversial answer that will get the most clicks / air-time / magazine reads.

In today’s nutrition we get attached to one dogmatic explanation… and this is basically the definition of superstition.

In my last email on this topic email I made the mistake of using weight loss as an example…

People are emotionally and dogmatically attached to their views on weigh loss, so naturally suggesting that their could be more than one cause for obesity sent some people into a tizzy…

Which is exactly my issue with the whole concept…

We emotionally choose the option we like best.

This never works well.

To explain multiple possible causes WITHOUT using weight loss as an example, we can look to exhaustion.

Everyone experiences exhaustion at some point in their lives.

But it’s not always for the same reason.

For some it is work stress, others it’s a thyroid problem, still others it’s exposure to carbon dioxide.

There are probably dozens of possible causes for exhaustion.

Therefore there are multiple solutions.

For some it’s a good night’s rest. For others, sleep could actually make the problem worse.

Multiple possible causes, multiple possible solutions.

Weight gain and weight loss are similar… Multiple possible causes working through both unique and similar pathways to cause a common outcome.

Save yourself from the anxiety of trying to find the ONE ANSWER, be open to the idea of multiple possible causes.

Then you will be free to experiment, then pick and choose what works for you and what fits best for you with much less stress and anxiety.

What is optimal for you may not be optimal for me and vice versa.

How to be pretty good

I am not a perfectionist, and I don’t think you have to be one in order to be ‘healthy’.

Sure, to get ridiculously low levels of body fat and extreme levels of muscularity, you have to be very dedicated, but once you step away from the ledge of extremes you’ll find that you can get a way with looking pretty good and feeling pretty good on a relatively small amount of work, and certainly a lot less stress.

I fast twice a week for roughly 24 hours. Sometimes it’s twenty, but rarely is it ever over twenty-four. This, combined with somewhat responsible eating ( I didn’t get a donut this morning, but I am eating a bowl of frosted mini-wheats) keeps my body fat somewhere between 10 and 12%. Not fitness model 8% or extremely low 6%, but a pretty good 10 to 12%. It’s pretty good, and I’m OK with that.

I work out with weights roughly twice per week. This amount of training is not going to win me any bodybuilding contests, but it’s enough to keep the base I built over the last twenty years. I could workout more, and sometimes I do, but right now, 2 workouts per week means a lot of extra time to spend with my family. and I’m more than OK with this too.

I’m also pretty good at staying healthy. Yesterday news came out that suggested that consuming processed meat is linked to cancer. Eating 50 grams of processed meat per day can slightly increase your risk of Bowel Cancer. Well, for two 24 hour periods per week I don’t eat any meat at all. So no stress. Sugar is apparently bad for you too.. again for two 24 hour periods per week I don’t eat any sugar at all… so I’m not too worried about that one either.

Could I do more for my health? Green smoothies every day, no alcohol, only raw organic local produce? sure. But I’m OK with where I am.

Bottom line – there are lots of experts who can help you with the extremes. So if extreme is what you want, there are lots of options. I’m a master of ‘good enough’. If looking good and being healthy is important to you, but not at the expense of consuming your life, than I have some pretty simple, time tested advice.

1. Fast once or twice a week – it doesn’t have to be 24 hours, it could be 16, or 20, must make sure you’re taking a break from eating occasionally.

2. Stress less. Do your best to only stress about the things that are actually worth stressing about.

3. Lift. As little as twice a week can do wonders. Three to four times per week is great, just be careful as you’ll start to see diminishing returns after a while.

4. Move. Do something that makes you breath a little harder each and every day. I like climbing, but do something that you find fun.

5. Eat. PLEASE EAT. But eat responsibly. You don’t have to be a saint with your food, but you can’t eat like every day is thanksgiving either.

6. Sleep – Get a good nights sleep. If you’re doing the first five things properly, this should be a little bit easier.

It’s a bit of an art-science to discover your own ‘pretty good’ and your own ‘good enough’. A beautiful blend of combining what you know you should do with what you actually want to do. It’s worth knowing and worth experimenting with… life shouldn’t always be about extremes.

Your friend,

Brad

Betwixt and Be Tween Healthy Skin

Valentine’s Day is just days away, and while you might have an idea of what to get your spouse or partner, this could be a great time to play up your love for the tween girls in your life. Tweens are those youngsters roughly ages 8 to 12 who are transitioning into puberty. The moniker comes from the unique issues faced by those between their childhood and teen ages.

If you have a tween who’s just starting to experiment with makeup and skin care, a gift basket from Sephora would be the ideal Valentine’s Day gift. What better way to ease her into loving her own skin than to provide her with the best make up and skin care items money can buy. Think of the bonding moments you two will share and the memories you’ll make together once she sees a basket of goodies from Sephora that you’ve put together for her and tied with a big red bow.

And if you use a Groupon to make your purchases, you can take advantage of special codes and coupons that will save you money and time. With qualifying purchases, you’ll get free shipping and your packages will be delivered in time for you to dress them up for the big day.

Teaching a girl how to keep her skin healthy sets the pattern and pace that will build healthy habits for the rest of her life. It’s never too early to teach the importance of a healthy skin regimen. As her skin changes throughout her life, she’ll remember the basics, making adjustments as she grows. Just as you taught her to brush her teeth twice a day, so too, should she learn to wash her face twice daily, and apply topical solutions to help protect it.

Anti-aging, anti-acne, pigment evening properties and sun screen products should be part of the early discussions you have with her. Emphasize using a moisturizer with a broad-spectrum SPF to keep skin hydrated and protected from both UVA and UVB rays. Applying sunscreen every day at least 20 minutes before going outdoors is key. There are many forms of sunscreen products available from Sephora to add to your beauty basket. By the time she’s an adult, she will settle on her favorites, and will think of you and the loving lesson you taught her one Valentine’s Day when she was just a tween.

The Theory Of Fat Availability

To explain the theory of fat availability we have to start with a little
bit of basic physiology. Specifically, we have to look at how our body
fat actually works.

The main purpose of our body fat is to serve as an ‘energy reservoir’
for our bodies. In times of caloric excess (overeating) our body fat
expands to store energy by one of two processes:

They expand to store energy in the form of triglycerides, to be used later as energy to supply our metabolic demands when calories from food are limited (caloric restriction or dieting). In other words, our body fat has the unique ability to rapidly expand or contract depending on nutritional status (Calorie Surplus or Calorie Deficit).

Free fatty acids (FFAs for short) are what is released from adipose tissue when we need energy. This is happening throughout the day even if you’re not dieting, but it’s elevated when we are fasting, exercising or in a caloric deficit (dieting). This is a very good thing since most of us who are dieting and exercising are doing so because we want to decrease the size of our body fat!

When the fat is released from your body fat stores it can end up in a few different places.

1. It can go to the liver and gets stored there
2. It gets burned for fuel by other organs (heart, liver, kidneys etc).
3. It simply gets recycled back into your body fat cells to be re-stored.

The reality is that all three of these processes are happening on a daily basis. The difference is the % of fat that is being recycled back into fat tissue vs the amount that is being burned by other organs.

The movement of fat in and out of your fat cells is an extremely important process that needs to be tightly regulated. The FFAs that are not burned as fuel must quickly be taken up by the liver or recycled and stored back in your fat tissue. If there is an overabundance of fats that are not either burned or stored they can cause an inflammatory response, which chronically can lead to a whole host of health issues and chronic diseases [Sun K J clin invest 2011]. This is how excess fat and an inability to effectively burn the fat contributes to things like diabetes and heart disease.

If this extra fat remains circulating for too long it can also cause ‘ectopic’ fat storage, which is basically fat being stored in places it shouldn’t be stored (like your heart and liver). This can also lead to severe health consequences in the long-term.

It is extremely important that the body regulates the amount of fat that is entering your blood stream because having a high amount of fat circulating in your blood is linked to diseases. You can’t simply have every single one of your fat cells empty out all at once into your blood- the results would be catastrophic!

Each of your fat cells is able to release fats into your blood stream at a predetermined rate, and the ‘rate’ at which an adipocyte can do this is relatively fixed. It can increase to match the needs created by dieting and exercise, but even during exercise, higher energy needs simply cannot be met by fat (which is why we rely primarily on carbohydrate during high intensity exercise).

The amount of energy your fat can provide when you are dieting is dependent on how much body fat you have. The more body fat you have, the larger the calorie deficit you are able to ‘fill’ with the energy stored in your fat.

The word ‘fill’ is actually a good way of describing what your body fat does when you’re dieting. When you diet you create a calorie deficit – essentially a gap between the amount of calories you eat, and the amount of calories you’re burning on a daily basis. In an ideal world, this gap is filled by the energy that is stored in your body fat.

As you lose body fat the amount of fat that can be released also decreases. This means most people do dieting wrong, and specifically they do it backwards. In other words, the more fat you have, the lower and longer you can go in a caloric deficit without experiencing any ill effects. But, towards the end of a diet, when body fat levels can be extremely low, the deficit needs to be shorter and smaller.

When you are carrying excess body fat you can eat less for longer because your body has plenty of fat to burn as a fuel to ‘fill in’ your calorie deficit. This is the time for rapid fat loss. One way to imagine it is like having a full ‘tank’ of reserve energy. As your body fat levels decrease you can no longer handle as large a deficit for as long a period of time. This makes sense that the less fat you have to lose, the slower it comes off.

At the extreme low end, when your body fat cannot ‘keep up’ with the deficit the calories MUST come from SOMEWHERE. This is when you are at risk of losing lean body mass during dieting (commonly referred to as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

Oddly enough, it seems as though some obese people have an unbelievable amount of fat available as a fuel, but a lower ability to burn that fat, whereas as they get leaner, they have less and less fat available as a fuel, but a greater and greater ability to burn the fat they do have. So at extreme levels of leanness it is the fat availability that limits a persons ability to lose fat.

When a large calorie deficit is maintained while there is limited body fat available that metabolic disturbances such as altered Testosterone, Thyroid and Cortisol levels begin to take place and negatively affect both your muscle mass, and overall muscle strength [Nindl B.C. Med Sci Sports Exerc, 2007; Freidl K.E. J Appl Physiol 2000].

This is the theory of fat availability – As body fat levels decrease so does your ability to handle a large calorie deficit. Most people forget about the Theory of fat Availability when they design a diet, so they decrease the amount of calories a person consumes as they get leaner. This leads to a whole host of problems, including feeling sluggish, depressed, moody, loss of muscle mass, water retention, metabolic alterations and a generally feeling of ‘not wanting to diet or exercise anymore’. [Freidl K.E. J Apple Physiol, 1994; Keys, A. Biology of Human Starvation, 1950; Keys, A. Science Washington, 1946; Taylor H.L. Science, 1950]

• There is a set amount of fat that can be released from a fat cell.

• The more fat you have, the more fat can be used as a fuel when dieting.

• The less fat you have, the less fat can be used as a fuel when dieting.

• Towards the end of a transformation, when body fat is extremely low you may not have enough fat to handle a large caloric deficit anymore.

Intermittent Fasting and GH Releasing Peptides

The human body is developed in such a way to endure scarcity of food and stress. Our ancestors had to face scarcity of food as they were dependent on their hunting ability to get food.  They had natural food and which contained most of protein or fat. For them fasting was a part of their life.

Fasting allows the body to go into the tissue breakdown mode, so that the older and damaged cells of the body are replaced with new stronger cells. In this modern day people try different methods to reduce weight and get into shape.

The problem is that when you lose weight your muscles lose its shape and body becomes unattractive. Though there are many supplements available for reduction of weight they do not provide muscle development and those supplements which are there for muscle development do not provide weight loss. So if you want to achieve both weight reduction and muscle building you have to opt for GH Releasing Peptides and Intermittent Fasting which are most effective in developing a well shaped body.

What Are GH Releasing Peptides?

GHRP-2 is a synthetic derivative of ghrelin, the newly-discovered gut peptide. This peptide binds to the growth hormone (GH) secretion controlling receptor. Ghrelin has two major effects, stimulating GH secretion and controlling the food intake. Basically there are two different types of GH Releasing Peptides the GRF or Growth Releasing Factor and Growth Hormone Releasing Peptides or GHRP-2.

Scientists developed the synthetic GHRP which can produce the best result when it comes to weight reduction and muscle building. They provided all the required results without causing any side effect. GH Releasing Peptides work by stimulating the secretion of growth hormones. Growth hormone in turn regulates burning of fat and helps to build muscle and slows down the bad effects of stress on our body.

A Powerful Combination

Studies have shown that intermittent fasting for 12-24 hours with high intensity exercises boost the human growth hormone production.

  • Our body responds in a different way when it is subjected to nutrient restriction and carbohydrate scarcity.
  • The anabolic processes in the body shuts down and breaking down process or catabolic activities take over.

When you re-introduce the carbohydrate at the right time, the fat burning activities of the body continues and when you have the GH Releasing Peptides as supplements they will provide the raw material for promoting muscle growth and repair.

The combination of GH Releasing Peptides and intermittent fasting has a powerful influence on fat metabolism and muscle preservation, so that you get the body you dreamt of.

Rusty Moore Debunks The Starvation Mode Myth

If you still think that dieting can cause you to lose muscle mass, then the following link is just for you.

Rusty Moore, the author of Visual Impact for Men and Women, posted an interesting post about “Starvation Mode” on his popular
blog “Fitness Black Book“. Be sure to read this post because it contains some paid recordings inside.

Also, you will know, why it is very difficult to go into starvation mode until you get down to 5% body fat (10% for women). And
why most people never need to worry about starvation mode.

Enjoy – http://fitnessblackbook.com/main/starvation-mode-why-you-probably-never-need-to-worry-about-it/

The new EXPANDED version of ‘How Much Protein’

If you’ve been sitting on the fence about getting a copy of How Much Protein, now is the time!

I’ve just released the New and Expanded version of How Much Protein.

With over 50 extra references, and over 150% larger, this expanded version covers some exciting new information – including the role that satellite cells and genetics play in your ability to build muscle AND the difference between Juvenile and Work Induce muscle growth.

I also cover the amount of protein you need to eat to build muscle, as well as the rare exceptions to this rule!

If you want a great reference that gives you clear guidelines on how much protein you need to eat, and a thorough explanation of
the science that explains these recommendations then this is the book for you!

To Get your copy of the New Expanded version please go here:

NEW!! ==> TruthAboutProtein.com

I hope you like it!!

PS- As always, if you already have a copy of ‘How Much Protein’ then please email me and I will take care of you.

Really weird, but worth a try…

To tell the truth, I like body weight exercises…They’re just, well, they’re just fun.

If I were going to pick one person to design me a personal body weight workout it would be Adam Steer.

And if I were going to recommend one person to you, it would also
be Adam Steer.

Big words considering that I’m really selective when recommending people to you.

(The idea of putting my reputation in the hands of someone else’s workout just plain scares me)

But Adam is different so I am going to make an exception.

If you are looking for a body weight style workout then you are going to want to check out this program.

The entire program is body weight-only and can be completed in about the same amount of space you’d need to lie down in, which makes it incredibly cool, especially if you are in the need of a break from hitting the weights and hitting the gym.

Plus each workout is only about 20 minutes long…which is also incredibly cool.

Coolest of all, it doesn’t just include complex ‘Mission Impossible’ style moves.

Bottom line: This workout is worth checking out. (Summer is for training anytime and anywhere…)

There’s no catch and no credit card. Just really amazing and creative ideas about what it takes to sculpt a shredded, functional ‘commando-type’ physique that looks great on the beach but is also
serious “go muscle”–not just “show muscle”.

In other words think ‘cirque de soleil’ strength instead of ‘Mr Stud in the gym strength’

Download your complimentary workout gift at:

http://www.tacfitcommando.com

This offer will only be available for a couple days, so if you want to get your hands on this information for free, visit the site right now.

PS – You may want to visit their site just to watch the cool video…or to laugh at the picture of the dude in the tank top and gold chain..