Calories In Versus Calories Out

Big surprise here, eating too much causes weight gain. Thanks. Great. Got it. Really!

A recent study shows that even eating a high protein diet was unhealthy if it was excessive. It was still better than a comparatively excessive diet of processed high fat/ high carb diets, however. The high protein diet showed weight gain and the protection of lean muscle not found in the other diet.

What the study ultimately showed was that a balanced diet was the success to weight management. It comes down to a simple equation: calories in versus calories out equals weight change. No special “diet” required. No, you do not have to eat only protein, give up carbs, eat only foods that begin with the letter “Y”, or whatever new fad diet the industry can figure out to foist on desperate people tomorrow.

It is simple. When looking at your plate, it should have a handful of protein from a good whole food source, the same amount of good carbs, and fill the rest of the plate with vegetables. A balanced diet high in vegetables and fruit has been shown time and again to be the key to good health and weight.

Need a snack? Fresh fruit is a winner. Berries or nuts are also a great option, providing potent antioxidants or healthy fats. You do not have to starve to lose weight - in fact, if you are, you are in danger of storing calories. Just pick healthy foods and exercise.

Low T, the Latest Craze That All the Guys Are Getting

If commercial TV is any guide, then Low T must be sweeping the nation. You can't tell what it is, but hey, if you are a guy, it must be a terrible new disorder. Thanks to commercial TV, men are self diagnosing a condition and then looking to solve this issue themselves.

Low T is short and more easily pronounced than low testosterone. It is not new, it is not a disorder, it is the natural progression of aging if you are a man. Your testosterone levels are at their peak in your late teens though your middle twenties. From there, it gradually drops for the rest of your life. This is a natural process, it is what happens, so do not let the commercials make you think you are different or alone. You can ask your health care provider to run a test, or try one of the OTC tests that are available.

There are several supplements that support higher testosterone, having many studies and years of use, they give reliable results. Among the most common is Tribulus, an herbal supplement that causes the body to produce more testosterone. The next to look for would be Fenugreek, another herbal that is most known for the increase in milk production it causes in nursing mothers. Oddly, an extract of fenugreek also causes an increase in testosterone.

The latest and most popular supplement to enter the testosterone games is D-Aspartic Acid. It is an amino acid that has been shown in clinical studies to raise testosterone levels by 40% in as little as ten days. Those kind of significant results ensure its popularity with exercise enthusiasts.

I would look for a combination supplement that has these ingredients in it to raise my testosterone levels. Higher testosterone makes it easier to lose fat and build muscle, increase competitive energy, and as well as other more personal advantages.

One last thing about raising testosterone levels: There can be side-effects. Funny how those are not mentioned in the commercials. They can include higher DHT and anger issues. While rare, you should be aware and take steps to prevent issues.

Bad Diet Equals Bad Brain

A recent university study showed a link to the presence of vitamin B, C, D, and E and Omega 3 fatty acids and better overall brain health. This was a study conducted on older Americans, so they also found a stronger link between higher trans fats and bad brain health and cognitive function.

Really, eating a diet of fruits, vegetables, and fish is good for you? Seems I may have heard that before, like a zillion times. More importantly, we can now add brain and mental health problems to the list of things that eating a diet of rich, fatty, fried foods is linked to.

So lets take a look at the score board.

“Bad Diet” has garnered:

-Obesity

-Inflammatory disorders

-Coronary disorders

-Poor brain health

-Poor mental health

But, they taste so good! Good thing we have drugs for all that stuff.

“Good Diet” has collected:

-Active life

-Good overall health

-Good mental function

But, you get to miss-out on all those fun drug side effects and drug interactions that people are dying for.!

My question really comes down to: Can anyone explain why cleaning up your diet is not this year's resolution?

What Does Normal Mean?

The other day I was talking with a guy about a recent trip to the doctor. He was skeptical about supplements, but his doctor suggested he try something. He was telling me about his conversation with the nurse. She had asked him if he got up during the night for a bathroom run. Being a man of a certain age, he said once or twice a night, just like every other man in his 40's. He then gave me the old “nudge, nudge, wink, wink”. In his mind, having BHP was not only inevitable, it was fine. He was sure that since Western medicine has ignored this issue, there must not be anything that can be done.

I am over 40. The only time I wake up is when my dog wants out. No, those intersleep potty breaks are not fine. Why would nature require sleep, then also require it to be interrupted? Restless, tired animals have a special name in the wild:

FOOD

I have been using a saw palmetto combination supplement for years. Safe and effective, it supports the body's control of DHT. DHT is the stuff that causes prostate issues and has been linked to things like male pattern baldness. The body converts excess testosterone into DHT. It is believed plant sterols like those from saw palmetto inhibit the production of the enzyme that causes that conversion.

This bit of info was lost on the gentleman, because he had his mind made up about supplements. Christmas Eve, a friend was making the same complaint. I gave him a week's supply. On the Tuesday after the holiday, he called me and asked me to get him more. Seems he had slept the night through the last two nights for the first time in years.

It also stands to reason that if your body is not converting Test into DHT, you still have it to use. I wonder why I am seeing TV ads for Low Test drugs these days?

Lose 10 Pounds Overnight!

I had someone ask me yesterday for a selection of diuretics and colon cleanses. She was going someplace warm for her vacation in a few days, and wanted to look better in her swimsuit. A “trainer” at a gym told her to get these items. Technically, he was correct, she would lose 10 pounds after a few very uncomfortable days. His advice had all the real merit of telling someone to roll down the windows because the car radio is too loud.

If your goal is to lose 10 pounds of fat to look better in a few days, the best thing you can be told is IT CAN NOT BE DONE!

Think about it.  You spent your life to look the way you do.  Are you really going to change that in days? I have been eating right and exercising for years, and I am no fitness model. It takes time to change your body especially without professional help.

With people making resolutions this time of year, I recommend changing what you eat, exercising, and using supplements to complement your efforts. You can build a house without a hammer, but it ain't easy! That is why I use supplements.

I have in the past recommended a foundation of supplements for body shaping: protein, creatine, glutamine, and arginine. I would add CLA. Conjugated linoleic acid is a great tool for the management of body fat. It used to be part of our diets when we were eating grass feed meat. One more thing we lost when “grain-feed” became a good thing. It works to prevent the absorption of bad fats from food, the reduction of empty fat cells in the body, and the production of lean muscle. It is generally safe, with little to no side effects. I would take 1 gram in the morning, 2 at lunch and 2 at supper. CLA will not win any races for speedy results, however. Most studies done are conducted over 1 year.

Another thing you could try is a product call SafSlim. Like CLA, it comes from safflower seed oil, but it has been shown to be more effective on belly fat in a 16 week trial. CLA was overall more effective on body fat, but SafSlim was more focused so it may be a better option.

Remember that you spent a lifetime looking the way you do. It will take time to change that. This weekend, just have fun and plan for the next vacation now.

New Year Resolutions

Well, here it comes. The annual promises that people make to themselves to “get in shape”, “get healthy”, or “lose weight”. These all last until they realize how difficult changing your lifestyle can be. Some even make it as far as getting to the shock of finding out that it takes a long time to change themselves.

I have said in the past that vague goals will do you no good. Look around you and pick something fun that you would like to do, then train to do it. That is what worked for me, in the beginning. Six years ago, I decided to become a MSBiker.  These events are all over the country and happen most of the year. You do not need an expensive bike to take part, I have never used anything better than a used 30 year old ten speed. It is not a race, so you do not have to ride like Lance. There are rest stops every 8 to 10 miles, which means about 45 minutes of biking. When you pull into the stops, the volunteers there treat you like you are a rock star, which is very energizing. And when you are done, you have raised money for some of the members of your community that could really use it. Throughout the year, I help hundreds of people feel better and get healthy. I tell anyone who asks that the MS Ride is the most rewarding thing I do every year!

That started me down the path to better health. As you are making your resolutions, if you need help picking a goal, I can not think of a better way to start.

Happy New Year!

What to Use, What to Use

People who know me often ask what I use before I start my workouts. There only about a bazillion choices in the pre-workout category, so one of them MUST be the best, right? And everyone must get the same response from the each of them. Yep, this is a good question for me.

Everyone is different, with different goals, workout styles, and tolerances. The best way to pick a pre-workout is to turn the bottle around and read the ingredients. I know, I know, if people did that, most of the crap in the grocery store would never sell, and it may mean the end of microwavable foods. It is a risk I am willing to take, Stouffer's be damned!

My tolerance to stimulants is nothing short of heroically scary. Through experimentation, I have found that I do not even feel caffeine short of 700 mg. That is about 7 cups of coffee, closer to 8 Red Bulls, or around 13 Mountain Dew sodas. It has often been noted that I have issues. So, when I am having a low energy day and need a boost to help me in my workout, I look for 13-dimethylamylamine. If the pre-workout has that in the ingredient label, I know I will feel it. It is a fantastic stimulant and can really power you through a great workout. My personal favorite is Jack3d from USP labs.  It is not great for cardio workouts, however. It can over amp my heart rate and cut my speed dramatically.

In general I do not need the extra energy from stimulants. That makes my choice of pre-workout much easier. I much prefer a supplement that improves focus and concentration. I have found that for almost every workout I have, PreSurge Unleashed is my go to formula. Most people will get a solid energy pick-up from this formula. What I love about it is the increase in focus the L-theanine provides. I am able to get neat, clean, full reps in each set, or cut minutes off my mile pace. If you are serious about your workout, I suggest you give PreSurge a try.