If you're looking to transform your body, then protein is perhaps the most important macronutrient you could ever have on your side. It's the macro with the highest thermic effect of feeding (i.e. you burn calories by eating it), it helps you regulate insulin by causing the release of insulin's "balancing" hormone, glucagon, and it provides the vital building blocks to support maintenance of your calorie burning lean muscle as you lose those stubborn pounds.
BUT, it's also typically the most expensive macronutrient, and THAT'S the problem we're here to solve today with the below 5 DIRT CHEAP protein sources.
#1 - Eggs. A dozen eggs provides 72 grams of protein for about $1.69. At that rate you can even go organic and have an extremely inexpensive meal.
#2 - Greek Yogurt. At 21 grams/dollar, this one is another penny pincher protein source that's slow digesting and versatile in its use.
#3 - Beans and Lentils. A can of beans or lentils packs about 45 grams of protein (and fiber!) for about a buck!
#4 - Cottage Cheese. 48 grams of protein ready to eat out of the container -- not too bad!
#5 - Tuna. Perhaps the cheapest of all lean protein sources, a can of tuna yields approximately 42 grams of protein for just under $1.
Getting your daily protein requirements (I recommend eating protein with every meal and snack) doesn't have to be cost prohibitive by any means; in fact, it can be DIRT CHEAP by getting a good portion of your daily protein from the above sources.
Speaking of inexpensive meals, at the link below we're going to show you the #1 fat-burning meal of ALL-TIME, and how by eating this simple high-protein, inexpensive meal twice daily, you can shed fat faster AND easier than ever before.
Even better, you can prepare this simple fat-melting meal in less than 60 seconds.
No, it's NOT too good to be true.
Thursday, July 31, 2014
Wednesday, July 30, 2014
Sunday, July 27, 2014
Guide To Protein Powder
For the strength and power athlete, or those individuals seeking to gain lean body mass, the quality of protein consumed is an important dietary factor. Protein’s value cannot be overstated due to its role in protein synthesis and increasing lean muscle mass in conjunction with resistance training. Not only is protein required for muscle hypertrophy, but also for repair and regeneration of damaged cells and tissues resulting from intense training and stress.
Strength athletes and physique competitors should obtain the majority of their protein from whole foods, but the convenience, simplicity and even cost-effectiveness of protein powders, drinks and protein bars can’t be ignored.
Whey and casein are both milk proteins and the A-listers of the protein powder world. Research has shown that when combined with resistance training, milk proteins have been linked to increases in protein synthesis and muscle strength. Despite the fact that the digestibility and absorption of whey and casein differ, both types of protein have been reported to increase the anabolic response to exercise. But the world of protein supplementation doesn’t end in the milk aisle. A number of protein products have popped up that are derived from various sources. Some are aimed at restricted populations, while others are trying to be the next whey. Keep reading to learn which one is right for you.
Whey Protein
Many refer to whey as a “fast-acting” protein, which means that the body breaks it down and absorbs it relatively quickly. Whey is split into several forms via isolates, concentrates and hydrolysates. Fundamentally, the differences lie within the processing method. Whey isolates are a very high-quality protein. They are quickly absorbed by the body and contain 90 percent or more protein by weight, very little fat and almost zero lactose. Whey isolates are considered more specific to the protein itself, compared to whey concentrates, which contain larger amounts of other materials. Whey concentrate contains between 25 percent and 89 percent protein by weight depending upon the product.
A well-known study published in the Journal of Applied Physiologyshowed that whey hydrolysate supplementation increased muscle protein synthesis to a greater extent than soy and casein — both during rest and after resistance training in healthy young subjects within the first three hours post-ingestion. While at rest, whey protein was shown to be 93 percent and 18 percent more effective than casein and soy, and whey protein was 122 percent and 31 percent more effective than casein and soy post-exercise. However, due to the large differences observed between whey and the other proteins, it’s likely that whey protein isolate (WPI) or whey protein concentrate (WPC) would have yielded similar results as the whey protein hydrolysate used in the experiment. Another study found that hydrolyzed whey isolate can increase actual gains in lean mass and strength over 10 weeks compared with casein. It seems that the various whey proteins are the superior choice postworkout for those seeking muscular gains.
Casein Protein
Casein is composed of roughly 80 percent bovine milk protein and is known as a “slow-acting” protein. It takes slightly longer to digest as it gradually releases amino acids into the bloodstream. Interestingly, the ratio of protein in a glass of milk is about 20 percent whey to 80 percent casein. Casein also has a different amino acid profile compared to whey and contains 10 to 20 percent less essential amino acids per gram of protein, although it is especially high in glutamine. Casein actually forms as a clot in the stomach and comprises casomorphin proteins, which act as natural opiates that decrease gastrointestinal activity. Casein has also been shown to provide elevated levels of amino acids that may be beneficial to ingest in the evening hours, specifically before sleep considering the overnight fast. Another advantage for those who are dieting is that it seems to be a better appetite suppressor compared to whey.
In a head-to-head muscle-building matchup with whey, casein appears to lose. Researchers from the Exercise Metabolism Unit, Center for Aging, Rehabilitation, Exercise and Sport in Australia showed that 13 recreational bodybuilders who supplemented with 1.5 grams of whey protein isolate per kilogram of body mass per day increased their muscle mass and strength more than participants consuming an equal amount of casein during a 10-week supervised strength-training program.
Luckily, you’re not forced to choose one over the other, as a combination of the two is likely the best alternative. (Many supplements now contain both whey and casein protein in order to provide the body full advantage of their varying absorption rates.) A study published in the Journal of Strength and Conditioning Research examined the effects of protein supplementation on 36 trained men who followed a four-day-a-week resistance-training program for 10 weeks. Each subject ingested either a carbohydrate placebo, 40 grams of whey protein plus 8 grams of casein or 40 grams of whey protein plus 3 grams of BCAAs and 5 grams of glutamine per day. At the end of the 10-week experiment, significant increases in strength were observed in all groups. However, the group that consumed whey plus casein experienced significantly greater increases in lean mass.
Soy Protein
Soy can be a confusing topic, as half of the world seems convinced that it’s a superfood blessed with curative powers. While soy may have some health-promoting benefits for many people, chances are you’re not one of them. A recent review revealed that soy foods and isoflavones can provide relief from menopausal symptoms and protect against breast cancer and heart disease, although the mechanisms of action are not completely understood. More rigorous studies are required to assess dose-response relationships and long-term health effects of consuming highly processed modern soy foods.
When it comes to building muscle, soy protein’s performance is a bit clearer. Just like whey, soy protein has a few subcategories, including soy flour, soy concentrate and soy isolate, which has the greatest concentration of protein. The majority of strength athletes avoid soy products mainly due to the isoflavones linked with soybeans. These are also known as phytoestrogens and have the ability to bind to estrogen receptors, which can mimic the effects of estrogens in some tissues and even block the effects of estrogen in others. Research indicates that there are some hormonal concerns regarding soy, as it does have a high potential for exhibiting estrogen-like effects, as well as a lower leucine content compared to whey protein.
Although soy is of similar protein quality to whey — based on Protein Digestibility Corrected Amino Acid Score (PDCAAS) — it does not increase muscle protein synthesis to the degree of whey protein. In a classic study published in 2009 in the Journal of Applied Physiology, whey stimulated muscle protein synthesis significantly better compared to soy protein postworkout. As such, soy protein is probably not the best option for those seeking strength and lean body mass gains. Those wishing to avoid soy’s potential hormonal disruption should consume whey and casein, given their overall greater effectiveness. However, for individuals who eschew animal protein or who may be lactose intolerant, soy is an acceptable choice.
Beef Protein
When it comes to building muscle, steak and its attendant nutrients (namely, creatine and carnosine) is an attractive protein source for athletes. Beef protein is currently on the market for its use as a protein powder (beef protein isolate) via dehydrated and processed beef. At present, evidence is scarce in supporting the use of beef protein in powdered form. Creatine content is a selling point for many beef protein products, although it is not known how much creatine is in each serving. By comparison, lean red meat provides 2 grams of creatine per 16-ounce portion, but a tablespoon of actual creatine monohydrate mixed with water provides about 5 grams. Furthermore, there is a huge cost associated with dehydrating copious amounts of beef into powders.
There’s no debate about the benefits of beef as a whole food, however. Previous studies have indicated that diets consisting of meat resulted in greater gains in lean body mass compared to subjects on a lacto-ovo vegetarian diet. Although there is an overall lack of the effects of beef protein and resistance-training outcomes compared to whey and other proteins, beef does exhibit tremendous value as a solid food and should be included in your nutrition program.
Beef protein could be a valuable addition to those who want to improve body composition but who might be lactose intolerant and want to avoid soy. Athletes who follow an ancestral eating program like the Paleo diet and avoid milk products can utilize beef protein powder while remaining compliant with their eating philosophy.
Hemp Protein
A member of the cannabis family, but without the psychoactive effects of its cousin, hemp protein comes from grinding the tiny, nutrient-rich seeds of the hemp plant. Hemp protein contains two blood-building proteins: edistin and albumin. Approximately 65 percent of the protein in hemp seeds stems from edistin and 35 percent from albumin. While not a complete protein source, many hemp-based products contain other forms of plant protein to round out the amino acid profile.
You can use hemp protein the same as any other protein powder, as it has a decent absorption rate and is moderately high in arginine and tyrosine but low in lysine and leucine. Since leucine’s effect on muscle protein synthesis and promoting muscle hypertrophy is well documented, those seeking gains in strength and hypertrophy are better suited to use whey protein or casein. To its credit, hemp protein does contain a significant amount of omega-3 and omega-6 essential fatty acids and it is high in fiber. Those may be the most attractive selling points for hemp protein, which is almost more of a meal replacement compared to a postworkout alternative. While there’s a lack of supportive evidence for hemp as a superior protein source, for vegetarians who want to avoid soy, it’s an acceptable choice to augment your workouts.
Egg Protein
Egg protein is also a high-quality protein and is highly recommended as a supplement for hypertrophy training. Most hard-training athletes cook their own eggs and egg whites, or even hard-boil them, but egg-white protein powder (which originates from dehydrated egg whites that have been processed into a fine powder) can be a valuable and convenient replacement.
A study from McMaster University in Ontario, Canada, took six healthy males and randomly assigned them to ingest either 0, 5, 10, 20 or 40 grams of whole-egg protein (as a drink dissolved in 400 milliliter water with mixed amino acids) following lower-body resistance training. Subjects ingested each level of protein on five separate occasions. The researchers determined that a 20-gram postworkout dose was close to the optimal dose for peak protein synthesis when consuming egg protein. Nonetheless, consuming eggs as whole foods seems most optimal due to their nutrient benefits and convenience.
Saturday, July 26, 2014
Whole EGGS are better
You see, most people are totally confused and brainwashed into thinking that whole eggs are "bad" for you and that egg whites are somehow the epitome of health. And while there is nothing necessarily "wrong" with egg whites (they're a quality protein source), the YOLKS are where the majority of an egg's nutrition lies.
-The yolk contains more than 90% of vitamins, minerals, and anti-oxidants contained in an egg
-The yolk contains ALL the fat, and it's super healthy, hormone-balancing fat (fat is not bad for you)
-The yolk contains HALF the protein, and is actually needed to balance out the amino acid profile found in egg whites
Why in the world would anyone throw out all that nutrition? Just another case of misinformation to blame!
Bottom line, whole eggs are premium, quality nutrition, and even better, they're one of the most inexpensive forms of fat-burning, health-boosting nutrition around. Even organic, free range eggs come in at less than 50 cents for 10 grams of protein and more vitamins, minerals and anti-oxidants than you can count.
But won't eating whole eggs increase your cholesterol levels? No. Your body is smarter than you think, and if you eat more cholesterol your body will just internally produce less. If you avoid cholesterol in your diet, your body will just make more. In the end, cholesterol levels will remain pretty constant over a wide range of dietary intakes. Besides, there are plenty of studies showing that whole eggs actually increase the HDL "good" cholesterol for a more optimal, healthful cholesterol ratio.
At my house, we go through more than a dozen eggs each week and typically enjoy these versatile treats 3 - 4 days a week. Scrambled, hard-boiled, over easy, sunny side up, in a salad, as part of an omelet...there's no shortage of ways to enjoy an egg
Wednesday, July 23, 2014
The Best Diet for Drug-Free vs. Chemically-Enhanced Bodybuilding
What is the best diet for a bodybuilder? To answer that, one must understand what kind of bodybuilder is being referred to, and what goals that bodybuilder needs to reach.
Restricting the discussion to males, due to a number of gender-based differences, there are two basic distinctions in competitive bodybuilding— drug-free vs. chemically enhanced. Collectively, these men progress through a sequence of goal-oriented periods: gaining muscle mass, maintenance with moderate fat loss, pre-competition with pronounced fat loss, competition, and recovery.
It should be clear, even from this very general description, that there will never be a single diet plan that fits every bodybuilder. However, there are certain generalities that can be offered that may enlighten bodybuilders who did not achieve the results they expected previously. For the sake of clarity and brevity, this article will be restricted to the ‘maintenance with moderate fat loss’ period.
What do anabolic steroids and other performance-enhancing drugs do, and why is that important to consider for bodybuilders? These drugs bypass the normal regulatory mechanisms that control the metabolism and physiology of the user. All of these drugs mimic natural hormones or neurotransmitters that alter the rate of energy expenditure (calorie burning), as well as the balance between anabolic vs. catabolic processes. In a steady state (when the body is at rest and well-fed), there is a balance between anabolic growth and catabolic breakdown. The scales are tipped toward growth when there is a relative excess of any or all of the primary anabolic hormones; breakdown and loss of mass occurs when the catabolic hormones achieve precedence.
There are any number of examples, but for the purpose of understanding, consider testosterone. A supraphysiologic concentration of testosterone (higher than naturally produced) stimulates muscle hypertrophy; hypogonadism (low testosterone such as experienced with aging) results in muscle atrophy (loss). A lifestyle of overeating and indulgence increases both insulin release and resistance, resulting in weight gain and obesity; prolonged starvation forces the body to release catabolic hormones, leading to the loss of fat and muscle. It is important to understand that nutrients do not increase muscle or fat; rather, it is the action of enzymes directed by hormones that are released in response to changes in available nutrients and energy stores.
Chemically-enhanced bodybuilders use pharmaceutical manipulation to adjust their metabolism— bypassing regulatory feedback that might limit growth, require a greater physical demand to trigger growth, or allow for fat deposition. Anabolic steroids drive an increase in muscle growth. Certain androgens reduce fat mass; growth hormone allows for quicker recovery, induces fat release, and promotes growth in non-contractile protein in muscle. Insulin drives nutrients into muscle (and fat), and reduces catabolic breakdown following exercise. Beta-adrenergic stimulants and thyroid hormone analogs increase calorie burning and fatty acid oxidation (burning fat for energy). Aromatase inhibitors block the conversion of excess androgens to estrogens, promoting fat loss, etc.1-5
These drugs are so effective that they allow a non-disciplined lifter to develop an impressive physique and intimidating power, offering success with a generous margin for error and sloth. In the hands of a dedicated bodybuilder, these drugs have helped to sculpt bodies that defy the imagination of comic book artists and action figure designers.
‘Enhanced’ Competitors Often Work Harder
What does this mean in terms of diet? First, by no means does it imply that top bodybuilders are lazy or ‘cheated’ to achieve the gains seen in the last 50 years. Anyone who has had the opportunity to observe or train with champion amateur or professional bodybuilders knows that chemically-enhanced competitors work just as hard as their drug-free counterparts. Chemically-enhanced competitors often work harder, as they are able to recover more quickly, endure higher-intensity resistance training, and higher-volume aerobic exercise. It means that the dietary needs and allowances of bodybuilders vary, depending on the degree of effort exerted, how extreme fat loss is sought while maintaining/building muscle, and what level of chemical enhancement is being used.
For the truly drug-free bodybuilder, the challenge is to prevent muscle loss (preferentially continuing with slight muscle growth) in a catabolic environment. It is essential to differentiate this from general weight loss that the general public seeks. If there is no desire to build or preserve muscle, a ketogenic diet can be followed. While there is a continuing academic drama over what diet is ‘best,’ there is little question that the quickest weight loss and fat loss occurs when following ketogenic or even Atkins-like diets.6
These diets are actually heart-healthy, having certain advantages over the traditional low-fat diet, though there is some concern over increases in LDL (bad) cholesterol. This is likely balanced by decreases in total cholesterol, increases in HDL (good) cholesterol, and reductions in triglycerides (fats).7,8 In fact, a modified Atkins diet using only plant-based proteins appears to alleviate the LDL cholesterol elevation.9Though these diets provide ample amounts of protein, sufficient to promote muscle growth, there is often an accompanying loss of muscle mass and strength.
One of the pivotal effects of ketogenic diets is the suppression of fasting and postprandial (after eating) insulin. Insulin is often thought of as the ‘storage hormone,’ but it also plays a significant role in muscle growth, as demonstrated by its popularity with professional athletes and bodybuilders. Exercise and fasting cause muscle to break down to release amino acids to the rest of the body, to meet the energy demands by shuttling certain amino acids into fuel (ATP) production. Insulin stops this breakdown. Ketogenic dieters lose the anti-catabolic protection of insulin, but some protection is offered by the anti-proteolytic properties of ketones.10 Chemically-enhanced bodybuilders often inject a fast-acting insulin immediately after their workouts, along with a meal high in carbohydrates and quickly-absorbed protein.
To put the “meat” of the article in a concise summary, a fairly straightforward set of recommendations are given for the drug-free and chemically-enhanced bodybuilder, respectively. For the purpose of this discussion, it will be assumed the bodybuilders are 200-220 pounds and approximately 10-16 percent body fat.
Drug-free bodybuilders need to focus on preserving muscle mass and making their metabolism as anabolic as possible, during a period of slight caloric deficiency to promote fat loss. This means placing the body in a protected, catabolic state. Fat loss in the absence of lipolytic or thermogenic drugs requires a hypocaloric diet, which means eating fewer calories than the body burns. If there are not enough calories to supply every tissue type (organs, muscle, fat, etc.), then the body will cannibalize muscle and fat to supply energy and amino acids to maintain critical functions.11 It is essential during such a time that sufficient protein be ingested to provide the amino acids needed for vital functions, body maintenance and preferentially, muscle growth.
While plant-based proteins are wonderful for health and there are many studies supporting their use in athletes, comments by many drug-free bodybuilding men suggest that soy and other plant-based proteins do not support strength or mass well while dieting, as compared to whey, casein, egg- or meat-based protein.12 It is important that protein intake be the focus of a drug-free diet. While the protein can be ingested throughout the day, it is critical that a quickly-absorbed protein is consumed immediately post-workout, and preferentially, pre-workout as well. A slow-releasing protein prior to sleep may offer additional benefit.
Carbs, Sleep and Fat Burning
Carbohydrates are the preferred energy source for most of the organs and tissues of the body. They have a potent effect on the metabolism, both in the short-term and long-term. Carbohydrates stimulate the release of insulin, which blocks stored fat release from fat cells; insulin also affects the muscle metabolism, switching the preferred fuel from fatty acids to sugar burning.13,14 For the drug-free bodybuilder, it is necessary to control insulin, keeping its concentration low throughout the day— with two exceptions. There are two metabolic ‘windows’ where a drug-free bodybuilder should take advantage of insulin’s anti-catabolic effect— early morning and post-workout.
Sleep is the only time most bodybuilders fast for any significant amount of time. During the night, the body still burns calories and spends several hours relying on stored sugar (glycogen) and fat. After several hours, the body is primed for fat burning but also is at its most sensitive to insulin’s signal. The best way to take advantage of this is to perform some low-intensity cardio before eating breakfast, then consuming a fair portion of the daily carbohydrates during breakfast. A mix of fast- and slow-releasing carbohydrates is best, such as oatmeal with berries. Restricting carbohydrates outside of breakfast and post-workout will prevent elevated insulin when the body is in a ‘storage’ state (sitting at a desk, watching television, etc).
Post-workout, muscle cells are much more receptive to sugar (glucose) for a period of up to 2 hours, allowing any sugar intake to be shuttled preferentially to the muscle which has been worked.15Fortunately, this tissue (working muscle) creates a demand for more oxygen— opening up arteries that supply oxygen, but also the nutrients absorbed from a meal. A high-glycemic post-workout drink is best at this time, and can be very generous in terms of the number of grams of carbohydrates.
Not only does a high-glycemic meal rapidly provide sugar to replenish the stored glycogen, but it also shuts down the release of stored fat. At first this may sound negative, but if the metabolic demand remains high and much of the incoming sugar is being diverted to glycogen storage post-exercise, the muscle cell is forced to rely on the small amount of stored fat contained within the muscle cell, as stored fat is no longer being released by fat cells.16 By reducing stored intramuscular fat, over time, the muscle cell becomes more sensitive to insulin— allowing it to respond to the anti-catabolic protection more vigorously.
Another recent study announced at the annual meeting of The Endocrine Society revealed findings that consuming a high-sugar load (75 grams of dextrose, similar to many sugar-laden drinks) reduced testosterone by 25 percent, and a negative effect on testosterone remained 2 hours later.17 This supports a 2005 study that found men who switched from a diet relatively high in fat to a low-fat diet experienced a significant reduction in total and free testosterone.18 Whether this represents a balance between anabolic processes (insulin vs. testosterone) or some yet-to-be-recognized regulatory pathway is unknown.
Fat is a dietary necessity, but it has suffered from too great a generality. Dietary fat is not pre-destined to become body fat; it is an excellent source of energy and certain fatty acids act as precursors to messenger signals. Fish oils may act to reduce inflammation, but for the drug-free bodybuilder, this is not necessarily a positive.19 Only recently has the role of muscle cell inflammation in hypertrophy (muscle growth) been appreciated.20,21
A diet high in fish or fish oil may blunt the hypertrophic effect of exercise, making it more difficult to attain or maintain muscle size. It has been noted in Muscular Development several times that what is good for bodybuilding is often bad for health. This seems to be true with components relating to cardiovascular health and longevity, such as the examples of fish oil and resveratrol.
Animal fat is high in saturated fat and is an excellent source of arachidonic acid, which is a fatty acid that can be converted into pro-growth chemical messengers called prostaglandins.22 However, the arachidonic acid signal is suppressed with the use of non-steroidal anti-inflammatory drugs (NSAIDs) and fish oils.23
Dr. Dan’s Diets
The basic diet for a 200-pound drug-free bodybuilder looking to lose fat at a moderate pace while maintaining (or possibly building) muscle is as follows:
Slightly hypocaloric: roughly 2,400 calories per day, assuming 30-45 minutes of low-intensity cardio and 45-60 minutes of resistance training. This will stimulate fat loss without being overly catabolic to lean mass.
Macronutrient ratio: 25/45/30 by calorie (carbohydrate/protein/fat). This will provide ample carbohydrates timed appropriately, without maintaining elevated insulin throughout the day. Forty-five percent of protein supplies slightly more than 1 gram of protein per pound of bodyweight. Fat should be sourced from animals (including egg yolk) or olive oil, with minimal fish oil exposure (one or two fish-containing meals per week).
The chemically-enhanced bodybuilder can utilize a greater ratio of carbohydrates, as he is manipulating the release of stored fat and maintaining a high metabolic rate— as well continuing anabolic growth via a combination of drugs. If fat loss is being accelerated (such as with growth hormone) in the presence of metabolic rate boosters (i.e., clenbuterol, thyroid hormones), then insulin concentration does not need to be modified through diet. In fact, there may be a greater demand for insulin, as growth hormone use can lead to a state of insulin resistance.24
Chemically-enhanced bodybuilders may benefit from a higher carbohydrate load to promote the anabolic effect of higher volume and intensity training, along with a number of drugs. Of course, greater protein intake is also necessary, shifting the balance of calories away from fat and toward the other two macronutrients.
Assuming that a chemically-enhanced bodybuilder is promoting the chemical release and burning of stored fat, he can consume a maintenance number of calories or greater, promoting lean mass accumulation. As the anabolic ‘signal’ is created to an exaggerated degree by the drugs, there is more of a margin to allow for anti-inflammatory fish oils (and NSAIDs, if necessary). Thus, a chemically-enhanced bodybuilder’s diet would differ as follows:
Maintenance or slightly hypercaloric diet: roughly 3,000-3,200 calories per day, assuming lipolytic and thermogenic drugs are used. 30-60 minutes of low-intensity or interval cardio and 45-60 minutes of resistance training daily.
Macronutrient ratio: 35/50/15 by calorie (carbohydrates/protein/fat). This provides a greater amount of carbohydrates and protein to provide the nutrients necessary to respond to the anabolic environment, while allowing for a sufficient intake of fats, including anti-inflammatory fats.
Undoubtedly, many will argue the points here or raise the issue of supplements that are thermogenic/anabolic/hormone modifying. There are a number of issues that create individual variability (work-related energy expenditure, genetics, stress, level of drug use, etc). This article is intended only to offer a starting point for discussion and guidance.
References:
1. Storer TW, Magliano L, et al. Testosterone dose-dependently increases maximal voluntary strength and leg power, but does not affect fatigability or specific tension. J Clin Endocrinol Metab, 2003 Apr;88(4):1478-85.
2. Blouin K, Nadeau M, et al. Effects of androgens on adipocyte differentiation and adipose tissue explant metabolism in men and women. Clin Endocrinol, (Oxf) 2009 Jun 2. [E-pub, ahead of print]
3. Widdowson WM, Healy ML, et al. The physiology of growth hormone and sport. Growth Horm IGF Res, 2009 Jun 6. [E-pub, ahead of print]
4. Manninen AH. Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. Br J Sports Med, 2006 Nov;40(11):900-5.
5. Krotkiewski M. Thyroid hormones and treatment of obesity. Int J Obes Relat Metab Disord, 2000 Jun;24 Suppl 2:S116-9
Wednesday, July 16, 2014
Top 10 Destructive Nutrition Lies Ever Told
There is no shortage of health advice out there, and no shortage of bad advice to go along with it. Some misguided notions are harmless—but others are outright dangerous and can lead you down the road to chronic health problems and may even trim years off your life.
It is critically important to decipher fact from fiction. Many nutrition myths get repeated over and over until they are mistaken for truth, especially when perpetually spread by public health authorities.But the good news is that slowly, the real truth finally appears to be reaching mainstream audiences, as evidenced by the eagerness of satirists to take a jab at the food industry, as in the clever Coca-Cola parody featured above.In an article addressing destructive nutrition lies, Kris Gunnars of Authority Nutrition1 is among those admirably trying to bust the dangerous dietary myths that continue being spread by so many nutritionists. I agree with the majority of his points, but have added a few others that I believe to be important. Read on for my own top 10 list, which builds upon his.
Lie #1: Breakfast Is the Healthiest Meal of the Day, and You Should Eat Many Small Meals a Day
How many of you had mothers who would not let you leave the house without breakfast? Mother may have known best about some things—but as it turns out, this wasn't one of them. There is now a good deal of research supporting the health benefits of intermittent fasting—which is what you were really doing by zipping out of the house without breakfast.Recent studies suggest that intermittent fasting can provide the same health benefits as constant calorie restriction which many studies have shown to dramatically increase life span in animals. It may also be helpful for those who cannot successfully reduce their everyday calorie intake.Besides turning you into an efficient fat burner, intermittent fasting can also boost your level of human growth hormone production (aka the "fitness hormone") by as much as 1,200 percent for women and 2,000 percent for men.Intermittent fasting and continuous calorie restriction have both been shown to produce weight loss and improve metabolic risk markers. However, intermittent fasting tends to be slightly more effective for reducing insulin resistance.Other benefits include reducing inflammation, improving blood pressure, and increased lean body mass. Intermittent fasting can also improve your brain function by increasing levels of BDNF, a protein that protects your brain cells from the changes associated with Alzheimer's and Parkinson's disease.There are several types of intermittent fasting to choose from, so I recommend experimenting to see what style works best for you. One of the easiest, however, is to simply skip breakfast, and limit your eating to a narrow window of time each day—say between 11am and 7pm, to start. You can review my more comprehensive article on intermittent fasting for more details.The advice to "eat six small meals per day" comes from seemingly logical principles (portion control, keeping your energy up, stabilizing blood sugar, etc.), but in reality, eating this way has not been shown to provide these benefits. We seem to need periods of fasting for optimal metabolic function.And if you think about it, our ancient ancestors never had access to a grocery store 24/7 and they went through regular periods of feast and famine. The problem is that most of us are in 24/7 feast mode. Implementing intermittent fasting is the quickest way I know of to jump start your body into burning fat as its primary fuel again.
Lie #2: Saturated Fat Causes Heart Disease
The dangerous recommendation to avoid saturated fat, which arose from anunproven hypothesis from the mid-1950s, has been harming people's health for about 40 years now. As recently as 2002, the "expert" Food & Nutrition Board issued the following misguided statement, which epitomizes this myth:"Saturated fats and dietary cholesterol have no known beneficial role in preventing chronic disease and are not required at any level in the diet."Similarly, the National Academies' Institute of Medicine recommends that adults get 45-65 percent of their calories from carbohydrates, 20-35 percent from fat, and 10-35 percent from protein. This is the polar opposite of an ideal fat to carb ratio and virtually guarantees you a heightened risk of disease.Most people benefit from a diet where 50-85 percent of daily calories are derived from healthful fats. However, you need very few, if any, carbohydrates for optimal health. Although that amount of fat may seem like a lot, fat is very calorie-dense, and will therefore still constitute the smallest amount, in terms of volume, on your plate.The truth is, saturated fats from animal and vegetable sources provide the building blocks for your cell membranes and a variety of hormones and hormone-like substances, without which your body cannot function optimally.Fats also serve as carriers for the fat-soluble vitamins A, D, E, and K and are required for converting carotene into vitamin A, absorbing minerals, and a host of other important biological processes. Saturated fat is also the preferred fuel for your heart! Good sources of healthy fats to add to your diet include:
Avocados Butter made from raw grass-fed organic milk Raw dairy Organic pastured egg yolks Coconuts and coconut oil Unheated organic nut oils Raw nuts, especially macadamia, and raw seeds Grass-fed and finished meats
Lie #3: High Omega-6 Seed and Vegetable Oils Are Good for You
Of all the health-destroying foods on the market, those made with highly processedvegetable and seed oils are some of the worst. When consumed in large amounts, as they are by most Americans, they seriously distort your important omega-3 to omega-6 ratio. In a perfect world, this ratio is 1:1—but the average American is getting 20 to 50 times more omega-6 fats than omega-3 fats. Excessive omega-6 fats from processed foods significantly increase your risk for heart disease, cancer, Alzheimer's, diabetes, rheumatoid arthritis, and many other illnesses.The cholesterol found in arterial plaque is oxidized, damaged cholesterol, which your immune system identifies as bacteria. In response, your immune system sends out macrophages to attack it, which creates inflammation inside your artery walls. A major factor driving heart disease is this oxidized cholesterol, which you introduce into your body every time you consume vegetable oils, or foods cooked in them.Many vegetable and seed oils are also genetically engineered, which only compounds their health risk. More than 90 percent of US canola oil is GE. So what's the best oil to cook with? Of all the available oils, coconut oil is the one of choice for cooking because it's close to a completely saturated fat—meaning, much less susceptible to heat damage. And coconut oil is one of the most nutritionally beneficial fats. For more information about coconut oil, please see our special report. Olive oil, while certainly a healthful oil, is easily damaged by heat and is best reserved for drizzling cold over salad.
Lie #4: Artificial Sweeteners Are Safe Sugar Replacements for Diabetics, and Help Promote Weight Loss
Most people use artificial sweeteners to lose weight and/or because they are diabetic and need to avoid sugar. The irony is that nearly all of the studies to date show that artificial sweeteners cause even MORE weight gainthan caloric sweeteners. Studies also show that artificial sweeteners can be worse than sugar for diabetics.In 2005, data gathered from the 25-year long San Antonio Heart Study showed that drinking dietsoft drinks increased the likelihood of serious weight gain much more so than regular soda.2 On average, each diet soda the participants consumed per day increased their risk of becoming overweight by 65 percent within the next seven to eight years and made them 41 percent more likely to become obese. There are several possible reasons for this, such as:
- Sweet taste alone appears to increase hunger, regardless of caloric content
- Artificial sweeteners appear to perpetuate a craving for sweets, and overall sugar consumption is therefore not reduced, leading to further problems with weight control3
- Artificial sweeteners may disrupt your body's natural ability to "count calories," as evidenced by multiple studies. For example, a Purdue University study found that rats fed artificially sweetened liquids ate more high-calorie food than rats fed high-caloric sweetened liquids4
The list of health risks associated with artificial sweeteners, particularly aspartame, continues to expand. I maintain an ongoing list of studies related to the detrimental effects of aspartame, which I recommend you review for yourself if you are still on the fence. I invite you to watch my aspartame video, as well.
Lie #5: Soy Is a Health Food
The meteoric rise of soy as a "health food" is a perfect example of how a brilliant marketing strategy can fool millions. But make no mistake—unfermented soy products are NOT healthful additions to your diet, regardless of your age or gender. I am not opposed to all soy—properly fermented and preferably organic soy, such as tempeh, miso, and natto, offer great health benefits, courtesy of the beneficial bacteria (probiotics) the fermentation process produces.Thousands of studies have linked unfermented soy to a number of health problems, however. More than 90 percent of American soy crops are also genetically engineered, which only compounds its health risks.5 If you find this information startling, then I would encourage you to review some of the articles on my Soy Page. The following table lists a number of the damaging health effects science has linked to unfermented soy:
Breast cancer Brain damage and cognitive impairment Heart disease Thyroid disorders Kidney stones Immune dysfunction Severe, potentially fatal food allergies Malnutrition Digestive problems Problems with pregnancy and breastfeeding Reproductive disorders and impaired fertility Developmental abnormalities in infants
Lie #6: Whole Grains Are Good for Everyone
The use of whole grains is an easy subject to get confused about, especially for those with a passion for health and nutrition. For the longest time, we've been told that whole grains are highly beneficial. Unfortunately, ALL grains can elevate your insulin and leptin levels, even whole grains and organic varieties—and elevated insulin/leptin increases your risk of chronic disease. This is especially true if you already struggle with insulin/leptin resistance, which would manifest as high blood pressure, distorted cholesterol ratios, being overweight, or diabetes).It has been my experience that more than 85 percent of Americans have trouble controlling their insulin and leptin levels and have one or more of the symptoms listed above. You may be one of those if you struggle to maintain an ideal body weight and body composition, tend to accumulate fat around you belly, or have a suboptimal lipid profile. In fact, insulin/leptin dysregulation is a common indicator for many of the diseases so prevalent today, such as diabetes, heart disease, dementia, and cancer.Many whole grains also contain gluten, which is a common trigger for allergies and sensitivities. Subclinical gluten intolerance is far more common than you might think, with symptoms that are not always obvious. I strongly recommend eliminating or at least restricting grains from your diet, as well as sugars/fructose, especially if you have any of the conditions listed above. As a general rule, the higher your insulin levels are, the greater your grain restriction should be.
Lie #7: Genetically Engineered Foods Are Safe and Comparable to Conventional Foods
Genetic engineering (GE) of our food may be the most dangerous aspect of our food supply today. I strongly recommend that you avoid ALL GE foods. Since more than 90 percent of the corn and 95 percent of the soy grown in the US are GE, then you can count on virtually every processed food having at least one GE component if it doesn't bear the "USDA 100% Organic" or non-GMO label. Perhaps the most dangerous aspect of them is that the crops are saturated with one of the most dangerous herbicides on the market, glyphosate, to the tune of nearly a billion pounds per year. This toxic chemical can't be washed off as it becomes integrated into nearly every cell of the plant, and then gets transferred into your body.No one knows exactly what will be the ultimate impact of these foods on your health, particularly over the long term. Animal studies have pointed to increased disease, infertility, and birth defects as the top contenders. The first-ever lifetime feeding study showed a dramatic increase in organ damage, cancer, and reduced lifespan. It's important to realize that, unless you're buying all organic food or growing your own, you're probably consuming GE foods on a daily basis. In order to avoid as many GE foods as possible, be aware that the following common crops are likely to be GE unless otherwise labeled:
Corn Canola Alfalfa Soy Cottonseed Sugar from sugar beets Zucchini Crookneck squash Hawaiian papaya
Lie #8: Eggs Are Bad for Your Heart
Eggs are one of the most demonized foods in the US... thanks to the cholesterol myth. The misguided belief that cholesterol, such as in egg yolks, will give you heart disease is simply untrue (see Lie #1). Studies have shown that eggs do NOT have a detrimental impact on cholesterol levels and are actually one of the most healthful foods you can eat. In one Yale study,6participants were asked to consume two eggs daily for six weeks. Researchers found that this egg consumption did not spike cholesterol levels and did not have a negative effect on endothelial function, a measure of cardiac risk.Choose pasture-raised organic eggs, and avoid "omega-3 eggs" as this is not the proper way to optimize your omega-3 levels. To produce these omega-3 eggs, the hens are usually fed poor-quality sources of omega-3 fats that are already oxidized. Omega-3 eggs are also more perishable than non-omega-3 eggs. Some of the many nutritional benefits of eggs are summarized for you in the table below.
One egg contains six grams of high quality protein and all nine essential amino acids Beneficial for eye health due to lutein and zeaxanthin, antioxidants in your lens and retina that help prevent eye diseases such as macular degeneration and cataracts Good source of choline, a member of the vitamin B family (essential for nervous system, cardiovascular system, and prenatal brain development) Vitamin D: eggs are one of the few foods that contains naturally occurring vitamin D (24.5 grams) Sulfur (essential component of glutathione, also promotes healthy hair and nails) Many other vitamins and minerals (B vitamins, vitamins A and E, calcium, copper, iodine, iron, magnesium, potassium, selenium, and zinc)
Lie #9: Low-Fat Foods Prevent Obesity and Heart Disease
Conventional recommendations over the past 40 years or more have called for drastically decreasing the overall fat in your diet, but this fat aversion is a driving force behind today's metabolic dysfunction, obesity, and ill health. As discussed earlier, most people need between 50 and 85 percent of their calories from fats—a far cry form the less than 10 percent from saturated fat recommended by the USDA!7 Kris Gunnars stated it quite nicely:8"The first dietary guidelines for Americans were published in the year 1977, almost at the exact same time the obesity epidemic started. Of course, this doesn't prove anything (correlation does not equal causation), but it makes sense that this could be more than just a mere coincidence.The anti-fat message essentially put the blame on saturated fat and cholesterol (harmless), while giving sugar and refined carbs (very unhealthy) a free pass. Since the guidelines were published, many massive studies have been conducted on the low-fat diet. It is no better at preventing heart disease, obesity or cancer than the standard Western diet, which is as unhealthy as a diet can get."Let's face it, if low-fat diets worked, the United States would be the healthiest nation on the planet—folks have been following them since the late 1970s! But if you look at the following graph, you can see that America's waistline has done nothing but expand since then. There's no telling how many people have been prematurely killed by following these flawed guidelines. Yet, despite mounting research to the contrary, low-fat diets are stillbeing pushed as "heart healthy" by the majority of nutritionists, cardiologists, and the like.
Lie #10: Carbs Should Be Your Biggest Source of Calories
I have already covered how insulin resistance is a key factor in disease (see Lie #4). A diet high in non-fiber carbohydrates—particularly processed grains and sugar—leads directly to insulin and leptin resistance. When your highest percentage of calories comes from healthful fats, these problems just don't exist. Most high-carb diets are high in sugar and starch, not vegetables. When the low-fat mantra swept over the country, the high-carb craze soon followed. When fat was removed from foods,something had to be added back in to make foods more palatable—and that something was sugar. Particularly, highly concentrated forms of fructose, such as high fructose corn syrup, which spell metabolic disaster for your body.With fat being the identified villain (albeit falsely accused), sugar was completely ignored—even though sugar was the real culprit behind inflammation, metabolic dysfunction, diabetes, and heart disease. America's love of sugar was a boon to the processed food industry—which added fructose to practically everything from soup to nuts... literally. If you want to see what effects this had on the country's health and belt size, just turn on your national news.A high-carb diet disrupts your insulin and leptin signaling, and over time may very well result in type 2 diabetes. By contrast, a diet higher in beneficial fats corrects these metabolic issues. Recent research has demonstrated that the ketogenic diet—one marked by carbohydrate restriction and substantial healthful fats—extended the lifespan of mice by 20 percent, because it optimized their insulin sensitivity and other metabolic processes. There is evidence that low carbohydrate diets, combined with appropriate amounts of protein, can even slow down Alzheimer's disease and cancer.
Now for the #1 Truth...
The more you can eat like your ancestors, the better—fresh whole foods, locally and sustainably raised, and foods that are minimally processed or not processed at all. These are the types of foods that your genes and biochemistry are adapted to and will provide you with the ability to reverse and prevent most diseases. You will find these at your local farmer's market, food co-op, or in your own backyard garden. And you will be amazed at the positive changes you'll see in your health when you "clean up" your diet! Be wary of nutritional advice from mainstream "experts" as it may not be based on science—or based on bad information that is several decades outdated. Truthful, accurate information is your number one weapon in taking control of your health
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