Testosterone is cool

I posted this comment over at Mark’s blog. I thought it was interesting and entertaining enough to post it here, too.

I said:

[Quote from Mark’s post] “A recent vision study finds that men are better at detecting rapidly moving images and perceiving fine detail, while women are better at discriminating between colors. The study’s author was unable to establish a clear evolutionary reason for this development, but I’d love to hear your guesses.”

 

It’s the testosterone…

 

I cant remember where I found the article, but it was very eye opening.

Basically it reports anecdotal evidence from several women who had sex change procedures, which included hormones = testosterone.

They noticed significant changes in how they perceived things. It was easier to visualize their surroudnings. Focus improved. Details, drive, etc.

Whereas previously, before the treatment, they had less immediate focus on tasks at hand, and had a more pronounced “overall picture”, with less focus on details, and more focus on the final destination, so to speak.

I guess that’s why women naturally suck balls at driving…

Read more: http://www.marksdailyapple.com/weekend-link-love-208/#ixzz27PO4oVnt

Raise testosterone levels naturally by tinkering with diet, exercise, and lifestyle

Testosterone plays many roles in the human body. It is an important hormone in both men and women. There are lots of modern factors working against us these days that lower our bodies’ natural ability to produce the “T”, like BPA in plastics, carcinogens and toxins in the air, stress, lack of movement and exercise, and even lack of sunshine.

Why is “T” so important? Testosterone is the principal anabolic and sex hormone in humans, responsible for sexual desire and function, muscular hypertrophy, densification of bones, and hair growth. Compared to females, males famously produce about ten times the amount of testosterone, but females are far more sensitive to its effects. Though testosterone is largely responsible for those traits and characteristics that are considered “masculine” – physical strength, body hair, dominance, and virility – both sexes require it for proper sexual and physical development. In mammals, males secrete it primarily from the testicles (about 95% of the total amount, in fact) and women secrete it from the ovaries. Some is produced in the adrenal glands in both sexes.

So it’s our duty to ourselves, for longevity, health, and sexual happiness, to maximize natural “T” stimulators, and try to minimize “T” antagonists.

The first thing you should do is try to minimize those things which hinder natural “T” production. Since cholesterol is the mother of all hormones, and is a direct precurser for “T” production, we should make sure our bodies can produce plenty of it. That means avoiding statins and other cholesterol lowerig drugs (not only for “T” reasons, but for overall health reasons as well).

Stress causes us to increase our cortisol levels. Cortisol is a direct antagonist and “T” reducer. The easiest way to minimize stress is to get lots of sleep, avoid overtraining and excess cardio, and do lots of stress-releiving activities, like massage, camping, walking, or chillin’ with your significant other 😉

Foods that regularly spike blood glucose levels also have been shown to lower our natural “T”. Researchers found that 75 grams of pure glucose, and the resultant spike in blood sugar, was enough to drop testosterone levels by as much as 25% in a random grouping of 3 groups: healthy, prediabetic, and diabetic men. Now keep in mind how rapidly many SAD carb choices (pasta, cereal, bread, etc) convert to glucose upon digestion… Time to get stoneage! Eat paleo!

After diet and stress have been reigned in, our next step is to make little tweaks to our diet and lifestyle in order to maximize our natural “T” production.

A proper functioning body requires plenty of nutrients, vitamins and minerals, so we should make sure to consume a wide range of animal products and many colors of veggies. There is some great info [here] about high levels of vitamin A actually raising “T” production. Zinc is also directly related to “T” production. Therefore, make sure you eat plenty of seafood and grass-fed beef liver at least once per week! You can also make sure you eat plenty of saturated and monounsaturated fats. A study looking at male athletes found that both saturated and monounsaturated fats, as well as high cholesterol foods, were positively correlated with resting “T” levels. Comparatively, a low-fat high-fiber diet actually reduced serum and free “T” levels in middle aged men! Good thing the paleo diet is focused on plenty of nutrient-dense foods!

Vitamin D, already associated with bone and muscular strength, also positively correlates with testosterone levels in men. So make sure you get plenty of sun every day (don’t get burned and don’t use poisonous sunscreens). If you can’t get sun, you can supplement with about 5,000 IU of D3. I’ve even seen some people experiment with upwards of 10,000 IU per day.

If you’ve already been lifting heavy things, and sprinting, both of which have been shown to increase “T” levels, the next step would bo to maximize recovery. Since testosterone and growth hormone both correlate with deep sleep cycles, getting better quality sleep should help us maximize our usage of “T”. Zinc, Magnesium, vitamin D, and melatonin all promote deep, restful sleep, and have been shown to increase “T” levels and improve recovery time.

Utilizing rest periods between weight lifting sets, between 90 and 120 seconds, has been shown to increse “T” levels after intense training.

Also, avoiding other stressors, like large caloric deficits or very high activity levels, will both increase our ability to recover, increase the amount of fat burned, and reduce total cortisol levels, all of which may result in a bit higher “T” levels. Cutting calories too much just makes us hungry and stressed out. And running all the time just increases inflammation, which hinders our ability to recover and increases cortisol. Cortisol also results in strange things like abdominal fat accumulation.

If you want to try a few other things, here are some neat little tricks that may help you on workout days.

Like always, get stoneage!

~ Dan

Cholesterol meds are for dummies

Cholesterol 101

Cholesterol is the mother of all hormones. It is produced and regulated by your body, and is responsible for a host of bodily functions. It is a necessary component of every day life.

Cholesterol is a critical component of cell membranes, the precursor to all steroid hormones, a precursor to vitamin D, and the limiting factor that brain cells need to make connections with one another called synapses, making it essential to learning and memory.

Here’s a few examples.

Brain function

[1] In the late 1990s and early 2000s, research was pointing to an unknown compound made by glial cells that was responsible for the ability of neurons to form synapses, or connections between each other.

Thoughts, memories, learning, and all mental function is dependent on the formation of synapses, so the ability to form them will directly impact mental functioning and health.

In the absence of this– as yet unknown– “glial factor,” neurons formed few synapses, and the synapses they formed were inefficient and poorly functioning. In the presence of glial cells, which secrete the unknown factor, neurons formed many, highly efficient synapses.

So what is this “glial factor”?

Research in 2001, by Mauch, et al., published in volume 294 of Science magazine, determined that the unknown glial factor is cholesterol, which is released by the glial cells in a carrier called “apolipoprotein E.”5

Steroid Hormones

Cholesterol is the precursor to all steroid hormones, including:

  • Glucocorticoids (blood sugar regulation)
  • Mineralcorticoids (mineral balance and blood pressure regulation)
  • Sex Hormones (many functions)

Cholesterol is the precursor to a hormone called pregnenolone, which has important functions itself, but is also the precursor to all other steroid hormones.

Pregnenolone is converted to progesterone, a sex hormone, which in turn is converted into cortisol, which regulates inflammation and blood sugar, aldosterone, which regulates mineral balance and blood pressure, or testosterone, a type of sex hormone referred to as an androgen, which regulates libido, muscle mass, and plays other roles.

In females, and to a lesser degree in males, testosterone is further modified, undergoing conversion to estradiol, a different type of sex hormone called an estrogen.

Harvey et al., Biochemistry: 3rd Edition, Baltimore: Lippincott, 2005, pp. 235-238.

Vitamin D

Since cholesterol is a precursor to vitamin D, inhibiting the synthesis of cholesterol will also inhibit the synthesis of vitamin D. Since sunlight is required to turn cholesterol into vitamin D, avoiding the sun will likewise undermine our ability to synthesize vitamin D. And since vitamin D-rich foods are also rich in cholesterol, low-cholesterol diets are inherently deficient in vitamin D.

Vitamin D is best known for its role in calcium metabolism and bone health, but new roles are continually being discovered for it, including roles in mental health, blood sugar regulation, the immune system, and cancer prevention. Yet standard modern advice — take cholesterol-lowering drugs, avoid the sun, eat a low-cholesterol diet — combined with a recommended daily intake of vitamin D that is only a tenth of what many researchers believe to be sufficient all seems to pave the way for widespread vitamin D deficiency.

Perhaps that’s why, according to Dr. John Cannel, President of the Vitamin D Council,most whites and nearly all blacks in modern society are deficient in vitamin D.

 

Cellular Helth

[2] Surrounding each of our cells is a membrane called the plasma membrane. The plasma membrane is a continuous double-layer of phospholipids, interweaved with cholesterol and proteins. Phospholipids are composed of two fatty acids attached to a phosphate compound as a head.

The phosphate head is water-soluble, also called “hydrophilic” (water-loving), and the fatty-acids are water-insoluble, or “hydrophobic” (water-fearing). Since outside the cell is a water-containing, or aqueous, environment, and inside the cell is also aqueous, the phosphate heads of the phospholipids face both the cell’s inside and the environment outside the cell, while the fatty acids face the inside of the membrane.

Without cholesterol, cell membranes would be too fluid, not firm enough, and too permeable to some molecules. In other words, it keeps the membrane from turning to mush.

 

Cholesterol does not play a role in Heart attack, stroke, or atherosclorotic plaque formation

Read the clear and detailed explanation [here] Near the bottom of that page. It outlines exactly how plaques form. I’ll give you a hint…it’s not related to cholesterol at all.

Side Effects of Cholesterol Lowering Drugs

The list of statin side effects is a long one. Known side-effects of statins include muscle weakness and/or pain (myopathy), liver damage , kidney failure and cataracts. It gets worse. Statins inhibit CoQ10 synthesis. Statins also cause memory loss, transient global amnesia, and lowered sex drive. Low cholesterol has even been strongly linked with diabetes and cancer

And it’s not surprising, given that cholesteol is responsible for so many critical bodily functions (see above). And side effects are likely much more common than is actually reported, yet cholesterol itself appears to play no functional role in heart disease.The FDA also issued a new warning against statins because of the occurrence of side effects.

But What About the Studies?

Most of the studies are produced and funded by the same corporations that make statins, and it’s a multi billion dollar industry. They are rife with conflicts of interest. They are heavily biased towards “positive results”. They even continue to lower the “standard for healthy cholesterol levels” so they can justify prescrbing it to children. What an industry!

Many of the studies done only look at the fact that the drugs were able to lower cholesterol. But a closer look at any of them will show you that heath either declined or did not improve. Now we can see this deception, because we understand that cholesterol has noting to do with it!

The studies that attempt to link high cholesterol with heart disease are only epidemiological, which means they are nothing more than surveys that attempt to make correlations between two variables. And as any good scientist will tell you, CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION CORRELATION IS NOT CAUSATION!!! Not to mention, the correlations are often weak with little supporting evidence.

Epidemiological studies are incapable of drawing conclusions and proving causation. You can not discover a factual mechanism of action by utilizing an epidemiological survey. All these people are doing is linking ice cream sales with murders. Ice cream sales correlate very strongly with murders, but this does not mean that we should ban ice cream, it means that more murders happen in the summer time. A very simple but effective example of the drawbacks of “survey studies”.

Stop Popping Pills!

New studies continue to punch holes in the cholesterol/heeart health hypothesis. It’s becoming abundantly clear that we are going about it the wrong way. But the system (health insurance, doctor salaries, pharmaceutical industry) has a vested interest in keeping things the way they are. It’s true that it’s difficult to get a man to see the truth when his salary depends on ignoring it.

Taking statins may reduce your cholesterol, but the effects on health are negative. You will be weak, fat, and stupid, if the low cholesterol levels don’t kill you first. (Or if you don’t kill yourself first because your dick doesn’t work anymore…)

Dublin S, et al. Statin use and risk of community acquired pneumonia in older people: population based case-control study. BMJ 2009;338:b2137

Benati D, et al. Opposite effects of simvastatin on the bactericidal and inflammatory response of macrophages to opsonized S. aureus. J Leukoc Biol. 2010;87(3):433-42

Hippisley-Cox J, et al. Unintended effects of statins in men and women in England and Wales: population based cohort study using the QResearch database BMJ 2010;340:c2197

How to maintain vibrant health and good looks as you age

Aging comes with a lot of stigma these days. The slogan “I’m getting too old for this” is uttered by everyone at some point. We think that getting tired, sick, weak and slow are all part of the process. We are programmed to think that getting old inevitably includes bags, sags, and wrinkles, joint pain, cancer, heart attack, and lots of naps. Adding extra weight around our mid-sections is another accepted part of the “normal” aging process. Don’t believe any of this for one more second!

Aging does not have to come with any of that baggage.

In fact, most of these things are completely in your control. All it takes is living an active life and keeping your body in shape, while following an ancestral type diet that includes healthy animal meats and organs, vegetables and fruit, and eliminates all processed food, grains, and sugar. By doing so you will eliminate systemic inflammation, which is the cause of most modern ills and diseases. You will also find that your skin and complextion are healthier too. Lean muscle mass will provide you with the proper organ reserve to maintin strength and health through old age, and also prevents injury.

Take a look at this succss story from a 71 year old man (who looks more like 50) who has followed this type of lifestyle. Here are a couple of people (Mark Sisson, and his wife) over 50 who also have found success in an ancestral lifestyle. Here’s a few more! Gerry age 64, Paula 51, Dave 54, 65 year old mother, Norman 53, George 54.

Here is an informative list of 10 rules for aging well.

The role of lean muscle mass and organ reserve in aging

How to control your gene expression. Don’t be a victim of your own genes!

How to get that natural glow and maintain healthy skin

Is it really that easy? Yes it is! Try it for 2 weeks and tell me you don’t see immediate changes in your health and energy levels!

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them

Progress 1/20/2012

Here’s my latest progress report. My logs below are from 12/5/11 to 1/19/12. I decided out of boredom to change it up a little early, rather than waiting the entire 10 week cycle. So I am beginning today on a lower rep range-higher weight cycle (6-8 reps for most lifts). I also started to hit a little plateau with my gains, either due to boredom or the fact that I just switched gyms. So I’m hoping the change will help me blast through.

Things happen in the process of moving. I missed a couple workouts. Although I have to say my new place is a huge improvement. 10 car garage, nice lake views, and plenty of room in the basement to lift heavy things (really for Thursdays, since Planet Fitness *cough gay cough* doesn’t allow big weights hitting the floor). So I’m doing deadlifts at home. It’s better this way. I get really noisy doing deads, and I wouldn’t want to scare off all the little girls on the eliptical machines… 😉

So here we go.

Workout Log 12-5-11 to 1-19-12

Yep, lots of numbers. But I do weigh 171lbs now. I think that’s a great improvement in muscle mass for me. Last time I checked I was 165. I also didn’t put on any fat. Good job brah!

I’ve also been taking an herbal testosterone booster called Endotest by San. It’s primary ingredient is Trubulus terrestris, and Vitus Agnus. On top of that I have been supplementing with D-Aspartic Acid, another natural test booster. It’s an amino acid that acts as a precurser. 1.5g daily. It’s been 2 weeks, which is the point you are supposed to start noticing changes. I already feel more drive, if you know what I mean 😉

Also, for the past 2 weeks all of my workouts have been fasted. And I have been intermittent fasting successfully. I’m really trying to get down to single digit bodyfat numbers for summer. My fasts have been from 8PM to 12 noon. I have also been eating less frequently, with about 2 large meals per day, protein directly after workout, and an occasional small meal of eggs with almonds or maybe some whole yogurt mid day. My largest meal is after my workout in the evening. So far so good!

To keep energy up at the gym I have been supplementing with caffeine, arginine, BCAA powder, beet powder, carnitine, beta alanine, and creatine before each workout. I know some of this stuff isn’t “Paleo”, but it’s also not harmful, either, and really helps me get the most out of my fasted training sessions.

Last Sunday I started interval training again. I’m using the Tabata Method, which is really hard core, but you feel like a million bucks after, and it only takes 4 minutes! Damn son! I’ll begin doing this once every weekend.

I’ll post up pics of my hotness as soon as I’m done triceps today

Get More Jacked! Eat This Stuff on Workout Days.

Check out these little tricks to boost HGH production after workout, or reduce body fat percentage, a.k.a. adipose tissue.

  • Mango

A little bit of freeze dried mango mixed into the diet helped to reduce body fat and glucose concentration in mice. The reasoning behind this is because mangos boost the production of adiponectin which raises the glucose uptake of muscle cells. Look at the HF + 1 bar in each graph, which had the best response overall. These mice were fed a 1% composition of freeze dried mango. All mice were fed a “high-fat” diet that was designed to fatten them up. I’m wondering what type of fat was in the diet…..

  • Fruit and Veggies

Lots of other fruits have been shown to reduce body fat and increase results at the gym. Cherries can increase muscle mass and let you put on less fat. Blueberries can also help you put on more muscle without gaining fat. And getting more vitamin K-2 from the right foods increases testosterone.

  • Caffeine and Carnitine

Caffeine and Carnitine Increase your endurance, so you can do more HARD WORK!

  • Milk

A type of choline contained in milk, Alpha-glyceryl-phosphoryl-choline (Alpha-GPC), helps boost HGH production post workout. The researchers in this study gave 600mg Alpha GPC to subjects about an hour and 30 minutes pre-workout, and had them do one-leg-presses. The below graph shows HGH production post-workout. The lower line shows baseline HGH (what occurred with placebo).

That’s a pretty significant HGH boost! Another great study found that consuming milk post-workout reduced muscle soreness, reduced decrements in isokinetic muscle performance, and limited increases in creatine kinase.

  • Creatine and Tarragon

This nice study looked at the insulinogenic and creatine-uptake effect of combining creatine and tarragon supplements. This abstract describes a study in which creatine disappears faster from the bloodstream and into muscle tissue after ingestion, when human subjects took 1000 mg Artemisia dracunculus (tarragon) extract along with the creatine. The dark black line is the one we are looking at. It shows the creatine leaving the blood and entering the muscle faster.

This study shows that the extract caused the muscle cells to produce more of pretty much all the proteins that make the insulin receptor work. Possibly because the extract boosts activity of Phosphatase enzymes, which separate phosphate groups from molecules, which in turn may stimulate the insulin receptor. This makes the muscles more insulin-sensitive, allowing more stuff like nutrients and creatine to enter and do their job. Bigger muscles dude! Check the protein response in the graph below.

The researchers also found that “Skeletal muscle from animals randomized to PMI 5011 was demonstrated to have decreased 20S proteasome activity and reduced gene expression of specific proteins as part of the ubiquitin–proteasome system in skeletal muscle”. In laymen terms, this means that proteolysis (the breakdown of muscle tissue into glucose) was slowed down. That’s pretty nice!

  • Water

Drinking water before meals has a slimming effect

There’s some good info, now go put it to use! Let me know how it works!

How To Build More Muscle After Training

Sleep is one of the most overlooked aspects of health and training.

Its key to managing stress, inflammation, and recovery. Not getting enough can literally sap your strength and mental focus, and really hurt your gains in the long run.

Testosterone is prized for its anabolic effects. Testosterone secretion occurs primarily during sleep, and coincides with REM sleep cycles. Most of your testosterone is released at night, with levels gradually dropping as the day goes on. Also, the largest secretions of GH (most of your total day’s worth) occur during the first 1-2 hours of sleep. Later in the night, GH is also correlated with REM sleep. Both GH and testosterone are potent promoters of protein synthesis. Hinder their secretion, and you’re just asking for trouble.

Chronic sleep loss also causes excessive cortisol secretion, and decreases insulin sensitivity. It also decreases leptin, and increases ghrelin. Leptin tells our brains we are not hungry, ghrelin stimulates hunger.

So, one of the best things we can do after the gym? Get your protein. Then, TAKE A NAP! I usually work out after work in the evening. After a session I chug a protein shake, pass out for a couple hours, then wake up STARVING. This is when I cook a couple pounds of meat and a bunch of veggies. I can eat my dinner, and have some meals ready for the rest of the week.

Learn to turn out all the lights an hour or so before bed, turn off the devices, light some candles, and go to sleep in the quiet dark. Having a nice relaxing pre-bed routine will ensure you get the most restful, recovery-promoting sleep possible.

Get jacked in your sleep, fool! Yeah!

How To FAIL At The Gym (There Are No Shortcuts) II

This is Part II. Make sure you read Part I and Part III.

The sooner you understand this one simple concept, the sooner you can thank me.

I see this every time I go to the gym. The people that HALF-ASSEDLY do any “workout”, incomplete, poor form, partial range of movement. They don’t track their progress. They don’t follow a consistent routine. They don’t fucking lift anything heavy. Explain to me how that can POSSIBLY do you any good? How can you PROGRESS without pushing your limits? You have no idea where you are going or what you are tryng to do, picking up random weights and swinging things around as if you’re actually working your muscles properly.

It goes the other way too. Huge guys come in, who got huge by eating everything in sight. They may have made progress, but their body composition is in the shitter. Yah, sure you can bench 220 for few reps, but your fat ass still hangs out of your shorts. Then there’s another guy, with a 55 pund dumbbell in each hand, swinging his body back and forth violently, as he completes half-assed reps, barely working his full range of motion, and definitely NOT really lifting that 55 lbs. These guys might be big (looking), but its mostly fat on top of muscle, and I don’t see them losing it any time soon.

It might be easy to blame the rag-mags, or the media for the mis-information. The conventional wisdom promoted by the “professional”. You want the real culprit? YOU are at fault for your laziness. Yah, the truth hurts. Now do something about it! Educate yourself, get some biology in ya! I consider it my duty to my body to understand how it works, reacts, grows, heals, and thrives. Besides that, it should be COMMON SENSE that the only shortcut to better body composition is HARD WORK.

Hard work creates progress that you can see and feel. Hard work is the only shortcut.

Hard work means pushing your limits to make your body adapt. Hard work means following a consistent routine that causes measurable growth and fat loss (including diet). Hard work means good form, heavy weights, and pushing yourself to 100% failure.

Hard work does NOT mean doing endless reps with little weights. Your body is a reactionary mechanism. It adapts and heals as a reaction of the stressors you place on it. (Your immune system is a perfect example). Lifting light weight does not create functional strength, because you are not forcing an adaptation. Doing 100 bicep curls with a 5lb weight will do nothing more than reinforce your ability to lift……can you guess?………FIVE POUNDS! Holyfuckamoly Batman! What use is that in your everyday life? What use is that in an emergency situation? (It is really useful for wasting a lot of time at the gym, though).

Hard work does NOT mean lousy form. If you have to use swinging momentum to curl that 50 pounder, you aren’t doing work, YOU ARE CHEATING. Don’t be a wuss! Stop trying to show off. You’re not impressing anyone. (I’ll get into gym etiquette with another post). Find a weight that allows you to use proper form, and you’ll find out how strong you actually are. Push yourself to failure within the anabolic rep range. Eventually you WILL grow and be able to curl that 50 punder the right way!

Hard work allows you to minimize your time at the gym, so you have more time for the fun stuff; sex, playing music, fixing your car, or writing a blog….

Women AND men should focus on functional strength. Strength is sexy.

It’s attractive. Muscle ALWAYS looks better than fat. (Muscle forms the foundation of your outward appearance, and you can control which aspects you change. Muscle enhances your metabolic flexibility, immune system, endurance, and resistance to injury). Now, I’m not saying that I’m attracted to women who are jacked like bodybuilders. I’m talking about natural shape, aesthetically pleasing form, that can deadlift AT LEAST their own bodyweight, or perform a handfull of decent pull-ups. That’s not asking too much, is it?

Now ladies, don’t get all worried about “blowing up” or “looking like a dude”. Women naturally have less testosterone than men, so it’s naturally more difficult for them to build muscle and burn fat. That means women (for the most part) who train just as hard as men, given a similar amount of work, will see less results than men. Why would you want to fuck around wasting time at the gym, when you can do it faster and better with HARD WORK? Once you reach your desired body composition, you can maintain! Trust me, you won’t just wake up one morning looking like the Hulk. Progress takes time, but it takes less time when you follow the right method!

Ah, the perfect example. Stacie Tovar, CrossFit champ. She lifts heavy and pushes her limits. This shows her change after going CrossFit.

Take a look at Lauren Plumey. She’s a good lookin’ CrossFitter too.

Now leave some love! In the form of comments. I also accept other forms of love. heh.

This is Part II. Make sure you read Part I and Part III.

Like this post? Want to find out more about how to get in shape fast? Check out these articles about getting in shape, feeling great, and controlling your genes!

Lower bodyfat setpoint.

Lose stubborn body fat. (Intermittent fasting)

Control your gene expression.

Heavy strength training is a required aspect of long term health. For everybody.

How to train your body to burn fat all day long. High intensity interval training (HIIT).

Why you should avoid too many polyunsaturated fats.

What is chronic inflammation. What to eat to avoid it.

The final word on grains and legumes: AVOID them.

The final word on Saturated fat and Cholesterol: EAT them.

How To FAIL At The Gym. (Health Is Common Sense)

This is Part I. Make sure you read Part II and Part III

I have a complaint.

Is it the media, a lack of information, or just plain LAZINESS that makes people run on a treadmill for an hour and a half, every day, and STILL they can’t manage to change their body composition?

I see them every day, at the YMCA. They run with terrible form, heel slamming, joint killing form. They jump up and down on the elliptical (terrible machines), only doing about 50% of the work they THINK they are actually doing. They pedal carelessly on a bike, while their guts spill over into their laps and they read “Food and Wine” or “People” or some other God-awful publication that’s bound to be contributing to their utter useless lifestyle.

I’ve managed to motivate myself to change permanently for the better, with no other forces at work other than pure determination, and the knowledge that I will not spend, I REFUSE to spend the last 10 to 15 years of my life in decrepitude. The problem with society is that we’ve been programmed, BRAINWASHED into thinking this is normal. Apparently, even though we are still genetically identical to our wild ancestors, we have to accept the fact that we are different, that we can not live without disease and degenerative disorers that render us utterly useless to ourselves, left in the care of our offspring as we lose the ability to MOVE and ACT and have FUN.

BULLSHIT I say. You can change your falsely pre-determined future. Its so friggin easy people, all you have to do is realize that you are poisoning your body slowly over the entire course of your life by feeding yourself food toxins [1] [2], by being lazy, by hiding from the sun, and by listening to the government tell you what is healthy. These problems largely do not exist in the wild! Paloelithic human beings didn’t have to deal with cavities, heart attack, obesity, cancer, etc. Know why? They hunted, sprinted, lifted heavy things, ate animals, vegetables, and fruit. They didn’t sit around playing Halo on Xbox 360. They didnt eat 7-11 servings of birdseed (grains) every day! They didnt have soy. They didnt have veggie oils. They fasted. They didn’t eat every 2-3 hours trying to “keep blood glucose elevated” (fuckingstupid). They were lean, fit and HEALTHY throughout their lives. Don’t believe me? Modern anthropology continues to find evidence of this. GO TO A MUSEUM you fool.

Health is common sense. Most, if not at least 80% of body composition and total health, is determined by what you EAT. Movement only constitutes about 10%. The rest is lifestyle. If you don’t change what you eat to REAL FOOD (animals, vegetables, fruits), you will never know true health.

However, if you realize that there is no science behind the FAT-PHOBIA, CHOLESTEROL, FOOD PYRAMID, HEARTHEALTHY WHOLE GRAINS, you will live largely sickness and disease free, and you will change your body composition. You will lean out and gain more muscle. You will become more attractive naked. You will emit a positive attitude. To everyone around you, you will appear to be unstoppable, full of energy, immune to whatever virus is floating around the office.

Your brain will fucntion at optimum efficiency, soaking up all the information and beauty around you. You will feel ultimate clarity. It’s like a permanent high. Engergy on-tap, whenever it is needed. Power to have explosive workouts at the gym. Speed to spint to your car after work. Drive to make-your-bed-rock (ooooh yeaaaah). Recovery to do it all again. Your immune system will function at top efficiency because you will not have chronic inflammation, you will not get sick, you will recover from your brutal lifting sessions faster. You won’t waste time consuming fillers made of grain or soy, so there will be more room for amino-acids and fatty-acids to build and construct new tissues, bigger muslces. You will train your body to burn fat for energy by promoting mitochondial adaptaion. You will be a FUCKING SUPER HUMAN!!!11 YUP!

Did I mention I feel really really good today?

This is Part I. Make sure you read Part II and Part III

Testosterone Production

Aside

Just a few studies to buck the system

High Fat Diets Lower Heart Disease

High Cholesterol = Longer Life

LDL Cholesterol Not Associated With Heart Disease

Saturated Fat Increases Good Cholesterol

Low Cholesterol = Deader Faster

Soy = pussification, lower T production

And the kicker: Cholesterol is converted into testosterone. Score!

Olive oil apparently aids this conversion. Here is a nice discussion.