Fat and Cholesterol: What you need to know

By Erick Minor

“We have found virtually no relationship between the percentage of calories from fat and any important health outcome.”

Walter Willet, MD, DrPH, Chairman-Department of Nutrition at Harvard School of Public Health

Conventional wisdom states, “High cholesterol is bad and we must take steps to lower cholesterol by avoiding fatty foods.” You’ve heard this so many times that you would assume this recommendation is based on reliable evidence. But at best, the evidence against saturated fat and cholesterol is shaky and indirect.

We’ve been led to believe that too much cholesterol is the leading risk factor for heart disease. With this information in hand, health conscious adults avoid saturated fat and cholesterol elevating foods in an effort to extend their life and improve their heart health. Your doctor is quick to prescribe a statin to get that cholesterol down to a “safe” level. Anyone who challenges this view is often believed to be a quack or someone in denial. As much as you have been beat over the head with this conventional wisdom, the science does not support these anti-cholesterol, anti-saturated fat theories.

This jaded view of fat and cholesterol deters many from following the most effective diet protocol ever; low carbohydrate, high fat diets. There is no dispute that low-carbohydrate diets are the most effective diets for body fat loss. But because of the incorrect fat and cholesterol theory, many people avoid such diets in fear of ruining their health.

The truth is, cholesterol has many important functions that are necessary for a healthy body and the current evidence shows that a diet consisting of plenty of good fats (and cholesterol) is far more healthy than low-fat, low cholesterol diets.

A few facts about fat, cholesterol, and heart disease

Elevated cholesterol and saturated animal fats are not the cause of obesity, heart disease or any other chronic disease^[1]. Blaming cholesterol for heart disease is like blaming tall trees for forest fires. In the case of heart disease, inflammation is the fire, and cholesterol is the tree. Too much inflammation causes things to go awry.

What causes arteriosclerosis?

According to the medical establishment, the presence of a sterol inside an artery wall is the cause of arteriosclerosis. There are many forms of sterols which are found in the body, cholesterol gets the most attention.

What’s in an artery clog?

Most of the material found in artery clogs consists of unsaturated fats and calcium as opposed to the “artery clogging saturated fats” that we assume. Too much calcium has been linked to artery clogs.

What causes sterols to attach to the artery wall, which causes atherosclerosis?

Inflammation is the primary cause of many negative health conditions. Inflammation is necessary to initiate recovery from injury and illness, but chronic inflammation creates havoc within the circulatory system. Chronic inflammation can cause damage to the artery walls which will cause sterols to attach to the damaged tissue.

6 Good Things you did not know about cholesterol

•  Cholesterol is the precursor to Vitamin D. When exposed to UVB sunlight, our skin converts cholesterol into Vitamin D. Vitamin D is an important hormone that is vital to many metabolic functions and the prevention of disease.

•  Infant brain development requires a significant amount of cholesterol and saturated fat.  Mother’s milk (in a healthy woman) has 50 - 60% of its energy coming from fat, and of that fat; 35%-55% percent is saturated fat^[2]. The cholesterol in mother’s milk provides roughly six times the amount adults consumes.

•  Cholesterol is a building block for hormones like estrogen and testosterone; these hormones are associated with youth and vitality.

•  Cholesterol is vital for proper function of serotonin receptors in the brain, serotonin is the happiness hormone. Low serotonin is linked to depression and aggressive behavior.

•  Cholesterol acts as a powerful anti-oxidant that protects us from free radicals. Low cholesterol levels are directly linked to higher incidence of cancer and suicide^[3].

•  Cholesterol is produced by almost every cell of the body and ALL cells contain cholesterol within the cell wall. Cholesterol is required to maintain cell membrane stability and integrity.

Get most of your fats from these sources:

Wild caught fish high in omega-3

Organic butter

Extra virgin olive oil

Macadamia nut oil

Virgin Coconut oil

Organic eggs

Grass-fed and wild game meats

Organic free-range poultry

High grade fish oil supplements

High grade Cod Liver Oil

So, saturated fat and cholesterol are not all bad. This does not give you a green light to consume unlimited amounts of any and every type of fat.

Fats to avoid:

Oxidized and rancid fats

Vegetable oils high in omega-6

Anything that contains trans-fats

Hydrogenated fats and oils

Deep fried foods, they contain trans-fats

If your goal is to maintain vitality and health, you must focus on doing things that minimize body fat. According to science writer Gary Taubes, “whatever makes us fat will make us sick.”

Don’t fear good fat or cholesterol.

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^[1] Good Calories, Bad Calories by Gary Taubes

^[2] www.westonaprice.org

^[3] The Cholesterol Myth by Uffe Ravnskov, MD, PhD

Is Your Strength Program Good?

What makes a strength training program good?

Is it good if it makes you sweaty, nauseous and leaves you incapacitated for several hours? Fortunately no, sweat and nausea can be produced by eating tainted Indian food (or any bad food); temporary physical symptoms are not a guarantee of an effective program.

A good program is a well-designed program that achieves a specific goal for the participant; the key word here is DESIGN. Design suggests planning with an end goal in mind.  Randomly combining a bunch of difficult exercises does not qualify as design; design requires a specific goal from the participant or participants.

You may think, “What does design have to do with me looking awesome?” Well, it has a lot to do with it; poorly designed programs are neither efficient nor sustainable. So, if you plan on having an attractive, well-functioning, pain-free body for a lifetime, design matters. Good design is mandatory for those who desire improvements in efficiency and productivity.

All this talk of design stems from an interesting article I read about a German industrial designer by the name of Dieter Rams. Rams made his mark while working as a designer for Braun (a consumer products company) where he produced several game-changing products that were efficient, functional, and attractive. Rams is credited with coining the phrase “less, but better” and is well known in design circles for his Ten Principles of Good Design, which details his operating principles. Rams’ Ten Principles made me evaluate my own profession and ask; what makes a strength program good? Industrial design and strength training may not have a lot in common, but good design whether it is a product, structure, or a strength program, can benefit the end user tremendously.

So, in a tribute to the great work of Dieter Rams, I’ve organized some of my own principles of “Good Design,” which are based on my 20+ years as a personal trainer and strength coach. Instead of using “good design” to designate my principles, I’ll refer to my principles as “optimized training”.

Ten Principles for Optimized Training (Good Design)

Optimized Training stimulates a positive muscular adaptation

Positive Adaptation occurs when a muscle is stressed to the point where it must remodel (come back bigger and stronger) in order to meet the applied demands. Muscular adaptation is stimulated with high-intensity strength exercise, and this is what causes you to burn more body fat and build lean tissue. If the goal is to look better and perform better, focus on building muscle. Performing an exercise to muscle fatigue, while using good technique, is necessary to achieve the desired results.

Optimized training enhances joint heath and obeys the laws of joint mechanics

A well designed program should enhance joint function and range of motion (flexibility). Only poorly designed programs cause a loss of flexibility.

Optimized training addresses postural needs

Good posture is important not only for aesthetic purposes but for movement efficiency as well.  Poor posture is associated with poor joint mechanics and inefficient movement patterns. A well designed strength program can address postural needs.

Optimized training is simple to understand but challenging to complete

You should not need a calculator and a dictionary to complete an effective routine.

Optimized training will work universally for the majority of participants with similar goals

An optimized program should achieve satisfactory results for the general population. Since all optimized programs follow the laws of joint mechanics, individuals who are free of any joint limitations should be able to participate with correct instruction.

Optimized training is time efficient

A good program should accomplish a high amount of work in a relatively short amount of time. A well designed program should take no longer than 50 minutes (after warm-up) to complete. Do as much work as possible within a specific time frame.  Unless you are training to compete in a strength sport (Olympic weightlifting, powerlifting, strongman, throws), fast-paced workouts are best.

Optimized training utilizes ergonomically correct tools

A good program should utilize tools that are designed to fit the human body. The safety squat bar, trap bar, and properly designed weight machines are tools designed around the human body. A straight barbell is not an ergonomically efficient tool for back squats. When available, use tools that are designed around the structure of the human body. 

Optimized training achieves measurable and qualitative results

Programs of good design should achieve results you can see, feel, and measure. Individuals on a successful program should achieve a loss in body fat, an increase in lean mass, and an improved sense of well-being.

Optimized training uses innovation and variety to accelerate results

Achieving better results in less time by using more efficient methods is a sign of innovation. Using old and outdated methods in an effort to replicate what our ancestors did on a daily basis, suggests a lack of imagination and creativity.

Optimized training prioritizes the weaker side first

Uni-lateral (one side) strength exercises should always begin with the non-dominant or weaker side. A good program should emphasize bringing up the weaker side prior to moving on to more complex exercises.

My Suggestion:

If your program does not meet these criteria, I would suggest hiring an experienced and reputable personal trainer or strength coach to evaluate and possibly design a program specific for your needs.

Strength Train, Build Muscle, Stay Young

5 Reasons You Need to Build Muscle

By Erick Minor

“Behind every worthwhile curve, there is a muscle.” – Dr. Lynne Pirie “Getting Built”

Every day, countless people embark on exercise programs that promise to make them “long and lean”, “firm and strong,” or “ripped and functional,” all in record time.  

Everyone from talk show hosts to hip-hop dance instructors are getting in the mix, pedaling programs that are “scientifically proven” to perfectly sculpt your body or reshape your glutes to perfection.

It is true that there are several ways to build a beautiful body; I am only concerned with utilizing the most effective, efficient and sustainable means by which to do this.

What do the effective programs have in common?

Muscle hypertrophy!

If the program that you are doing does not build muscle, then you will not achieve the full health rewards or maximize your physique potential.

Muscle tissue is the metabolic currency that allows us to run fast, jump high, burn fat, and look good.

Muscle loss is a direct indicator of aging; the typical 65 year old has lost 20 pounds of lean muscle since he or she was 25. Muscle loss results in a weaker and flabbier body and the only way to reverse these effects is to rebuild the lost muscle. Needless to say, time is constantly trying to rob you of muscle and vitality.

Even if you do not want to build big bulging muscles (which is only possible by a genetic few), the fastest way to achieve a lean sculpted physique is to train as if you did want big muscles. An increase in muscle tissue is the one common denominator associated with improvements in appearance, loss of body fat, and increased physical performance. A fit muscular body not only looks good, it functions well if the exercise regimen is based on proper joint mechanics and function.

Here are 5 reasons why you should focus on building muscle tissue.

1.       Muscle mass is directly correlated to muscular strength. A bigger muscle is a stronger muscle

Muscular strength is the foundation for all bio-motor abilities; strength improves flexibility, balance, and power (1). Muscular tightness is a sign of weakness. A muscle will shorten if it cannot meet demands; this will create joint restriction.

2.       Muscle mass is directly correlated to bone density and bone mass (2). Intense strength training is the most effective method for increasing muscle tissue and bone density which will optimize metabolism and prolong health.

3.       Muscle mass is directly correlated to immune function and survival rates during trauma or disease. Muscle tissue supports immune function during times of stress and trauma. The more muscle tissue available the greater the buffer against wasting. As muscle mass decreases, functional capacity of the organs decreases as well. Muscle loss occurs with aging but can be prevented with proper strength exercise.

4.       The more muscle tissue you possess, the more energy you burn. Build muscle to lose fat.

Skeletal muscle is the primary site of blood glucose disposal and fat burning. A well-designed strength program will burn large amounts of glucose and fatty acids (body fat) due to the high energy demands during training and recovery from training. Intense strength training will benefit the aerobic system as well because the aerobic system works at maximum capacity when recovering from intense exercise such as sprints and circuit strength training. Circuit strength training is the preferred method for building muscle tissue and burning fat.

5.       You are only as healthy as your joints.

Optimal muscle balance is the key to a lifetime of health. A well designed resistance training program can address muscle balance issues and at the same time build muscle and burn fat.

Muscular balance is the key to maintaining a mobile and pain-free body.

Works Cited

1. Bompa, Tudor O. Periodization Training For Sports. Champaign : Human Kinetics, 2005. 0-7360-5559-2.

2. Relative influence of physical activity, muscle mass and strength on bone density. Proctor DN, Melton LJ, Khosla S, Crowson CS, O'Connor MK, Riggs BL. 2000, Osteroporos International, pp. 11(11):944-52.

3. Doug McGuff, M.D. Body by Science. New York : McGraw Hill, 2009.

4. Connelly, Dr. Scott. Body Rx. New York : The Berkley Publishing Group, 2001.

Top 5 Reasons to Eliminate Simple Sugar

We all love sugar. Sweets make us happy; have you ever seen anyone frowning while eating a hot fudge sundae? Sugar is in all the cookies, cakes, and pies that we devour with friends and family during holidays and celebrations. Wherever something fun is happening, sugar is close by ready to provide a short boost of energy.
The problem lies in the quantity and frequency in which most people consume sugar. Humans are well equipped to deal with an infrequent surge of sugar; we don’t do well when it becomes a part of our daily food intake. A little bit of sugar is actually bad for you; a lot of sugar is really bad and will shorten your lifespan.
Here are my top 5 reasons why you should eliminate sugar from your daily menu.

1.  Increased activity of a protein called, B-catenin, is a major factor in the development of many cancers. Research shows that high blood sugar levels (caused by ingestion of simple sugars) promote the accumulation of B-catenin; this may have a direct impact on the production of cancer cells. So, the more sugar you consume, the greater your risk of developing diseases such as cancer.
2. Elevated insulin is a cause of premature aging. High sugar consumption increases insulin secretion; repeated exposure to high insulin levels creates havoc within the cells and causes premature cell damage and aging. Lower insulin levels are associated with youth.
3. Research shows that high insulin is directly correlated to low testosterone. Low testosterone in males is NOT a good thing. A study presented at The Endocrine Society's 91st Annual Meeting, showed that a glucose solution (75 grams of glucose) decreased testosterone levels by 25% in all 74 of the male participants. It did not matter if the men had diabetes, pre-diabetes or normal glucose tolerance; they all experienced a drop in testosterone. Think about this the next time you reach for a sugary sports drink.
4. Evidence indicates that men with a fasting glucose levels above 85 mg/dL have a 40% higher risk of death from cardiovascular disease. According to the Life Extension Foundation, the optimal fasting glucose range is between 70-85 mg/dL.
5. Excess blood glucose is a cause of systemic inflammation. Everything from joint pain to heart disease is exacerbated by inflammation. A low carbohydrate diet not only accelerates fat loss, it often decreases joint pain.

The best way to defend yourself from these issues is to eliminate bread, flour, most grains, all sugars and sweeteners from your daily menu. Limit desserts and sweets to once per week and/or special occasions.

madrimasd (2013, February 1). Excess sugar linked to cancer. ScienceDaily. Retrieved April 24, 2013, from http://www.sciencedaily.com­/releases/2013/02/130201100149.htm

Three Things I like about Vegans and Vegetarians

1) If the vegan/vegetarian lifestyle catches on, it may reduce the price of grass-fed beef due to decreased demand. This will save me an ass-load of money and I’m all for saving money.

2) Whenever a new pro-vegan/vegetarian study is published, it decreases my wait time at the meat counter (I don’t even have to take a number). Awesome!!!

3) If by lucky chance I happen to be amongst a pack of vegan males, I feel like a freaking superhero because I have well-defined muscles and they don’t.

GO VEGANS

Intermittent Fasting for the Busy Person

By Erick Minor

Swimsuit weather will be here within weeks. If you have not been diligent with your diet this winter, I’ve designed a simple plan that can jumpstart body fat loss.

This menu is designed for those on a tight schedule and it does not require a lot of planning. If you want to get lean, but you don’t have time to prepare multiple meals or eat 5 times/day, intermittent fasting is an effective way to lose body fat. 

This program is not intended for the competitive athlete or advanced trainee who trains 6+ hours/week.

The rules:

1. Eliminate all sugars and sweeteners; do not consume any food or drinks that contain added sugar (naturally occurring sugar in fruit, potatoes, and rice are ok).  Remove all sugars from your house; give them to people you don’t like.
2. Eliminate all processed grains and flours; including bread, pasta, crackers, baked goods, cereals, etc.…
3. Skip breakfast and sleep an extra 30 minutes. Breakfast is not as important as once believed.
4. Make protein the priority with each meal
5. You will eat two main meals + 1-2 high protein snacks.
6. No food or calorie containing beverages from 9pm to 11am the next day, water only

Breakfast

8-12 oz. water

1-2 cups Black Coffee or Green Tea (no sugar, honey, or syrup; spenda and stevia ok)

Do not consume any calorie containing beverages.

The first few days without breakfast will be the most challenging, persevere and drink plenty of water.

 

Lunch Suggestions

Grilled Chicken breast

Baked Sweet Potato w 1 tsp. butter and cinnamon

Broccoli, steamed

Grilled Salmon or Tilapia

Steamed green vegetables or Large Salad w/ olive oil dressing

Organic Strawberries, 3-4 

Chicken Stir-Fry with vegetables (peppers, onions, broccoli, etc...)

Steamed Rice

Pineapple slices, 1 small serving

Post-Workout shake or mid afternoon snack

Whey Protein, 1-2 scoops (less than 5 grams of sugar/ serving)

mixed in 8-10 oz. water

Handful of almonds, pecans, or cashews (unsalted)

 

Dinner Suggestions

Grilled Pork Chop

Sautéed Spinach

Grass-Fed Beef (filet Mignon, New York Strip, or Roast)

Large Romaine Lettuce Salad with Olive oil dressing

Grilled Bison Burger

Sautéed green beans

Baked Chicken, dark or white meat

Sautéed Broccoli w/ olive oil and garlic

After Dinner Dessert Suggestions

High-Protein Chocolate Peanut Butter Mousse

• 5-7 oz. cup of plain Greek yogurt (2% or full fat)
• 1 scoop of Chocolate whey protein (no more than 5 grams sugar/serving)
• 1 tbsp. PB2 (powdered peanut butter),or PB2 w/ chocolate
• 1 tbsp. MCT Oil
• add 2 tbsp. of water
• mix into a fine pudding and let chill in freezer for 10 min.

Organic Cottage Cheese, 2%

Fresh Pineapple

5-7 oz. cup of plain Greek yogurt (2% or full fat)

Fresh Organic Strawberries

Recommended Supplements

L-Carnitine (tartrate), 2-4 grams/day divided between meals

Nordic Naturals Ultimate Omega, 4-8 capsules/ day

Vitamin D3, 2000-5000 IU’s per day

NO FOOD AFTER 9:00pm

Seven Tips to Maximize Natural Energy

By Erick Minor

1. Get enough deep and restful sleep. If you can wake up without an alarm clock, you are probably getting enough sleep. For most, 7 -9 hours of deep restful sleep is ideal. When I say deep and restful, that means you get uninterrupted continuous sleep; no bathroom breaks, no tossing and turning, just sleep. The following suggestions may help you accomplish this:

-No food or drink, only water, 2 hours before bedtime 

· No caffeine or stimulants after 2 pm

· Take 300-500 mg of a high quality magnesium supplement with you last meal or snack

· Make sure all electronic devices are off and at least 4 feet from your bed                     

· Room should be pitch black

2. Eat enough complete animal protein. Higher protein diets are associated with enhanced recovery, greater fat loss, increased bone density, and increased muscle tissue when combined with a strength training program. Low protein diets cause slow wound healing, energy fluctuations, and fat accumulation. Be sure to consume 2-3 servings of complete animal protein/ day. Grass-fed beef, wild-caught seafood, whey protein, organic meats, and wild game are the best sources of protein.

3. Eliminate wheat and most grains. No bread, pasta, or anything that contains wheat or wheat flour. Wheat contains gluten, a known allergen that can compromise energy production and digestive health for many. Be wary of all the “gluten-free” products, they can still make you fat. Exceptions: Gluten-free Oatmeal, Quinoa, and brown rice are acceptable grains.

4. Ensure healthy gut bacteria. Ensure gut health by consuming good yogurt. What is good yogurt? Greek and Icelandic yogurt that is free of added sugars. Consume 6- 8 oz. of full-fat or 2% yogurt 3-5 days/week.

5. Eliminate simple sugars from your diet. Processed simple sugar is bad. It robs your system of nutrients, causes insulin spikes, and is a primary cause of fat accumulation. Eliminate honey, agave, high-fructose corn syrup, table sugar, brown sugar, all syrups and sweeteners.

6. Take high quality energy supplements. My favorite energy supplements listed in order of importance:

1. L-Carnitine – Carnitine is a nutrient that helps turn food into energy. Carnitine is not an amino acid or a vitamin; it is similar to the B vitamin choline in structure. Carnitine acts as a transport nutrient that delivers fat into the mitochondria to be burned as fuel. Carnitine enhances fat burning in your mitochondria, which results in more energy and less body fat. Grass-fed red meat is the best food source of Carnitine with mutton and lamb having the highest levels. In order to get a therapeutic dose of L-Carnitine, I take 2 grams of L-Carnitine tartrate twice daily.

2. Vitamin D3 – Vitamin D helps bolster the immune system, build bones, enhance muscle recovery, and optimize endocrine function. Some nutritionists have called vitamin D deficiency a “silent epidemic”. Vitamin D is extremely important during flu season. I consume a minimum of 5000 IU’s of vitamin D3 per day during winter months.

3. Omega-3 Fish Oil - Omega-3’s are necessary for optimal cell function and energy production. Omega-3’s also reduce inflammation and may enhance cognitive function. I take 2-4 grams of Nordic Natural’s Ultimate Omega extra/ day.

4. CoQ10 – CoQ10 helps enhance energy, improve immune function, and improve heart health. For most individuals, 50 – 200mg of CoQ10/day is ideal. I take 100 mg with breakfast and lunch.

5. Magnesium – Magnesium is a very important mineral which is involved in over 300 enzyme reactions which are vital to muscle contractions, nerve conduction, and energy production. Low magnesium levels are associated with muscle fatigue, irregular heartbeat, and disrupted hormone production. The recommended daily intake for very active individuals is 400-800mg. I take 400 mg of Now Foods magnesium citrate with dinner.

7. Don’t exercise too much. That’s right; too much exercise can leave you in a state of constant fatigue. Each time you exercise with high effort and intensity, you cause micro-trauma to the muscles and drain energy reserves. If you do not allow adequate recovery from hard training, you will limit progress and motivation. If you are in a constant state of fatigue you never get a chance to recover and experience the gains in strength and or endurance. I recommend 3-4 days/week of intense exercise for those who are not competitive athletes. For athletes, 4-5 days/week is sufficient to achieve Olympic level performance