Smart Abdominal Training

Although you are regularly bombarded with exercises claiming to tone and strengthen the abdominal muscles, many of these exercises are inadequate and ineffective. Some exercises may actually lead to lower back pain, and do little to strengthen the abdominals.

The ‘villains’ of abdominal training are the hip flexors, which bring the legs and trunk toward each other. Muscles that flex the hip include the psoas major, illiacus, rectus femoris, pectineus and sartorius. Full sit-ups involve the hip flexors, which may cause the lower back to arch and unwanted back pain, particularly in individuals with relatively weak abdominals. Leg-raising exercises in a supine position challenge the hip flexors with limited involvement of the abdominals. Frequently, there is a muscle imbalance between the weaker abdominals and the stronger hip flexors in trunk flexing movements. The goal of abdominal training is to maximize the involvement of the abdominals, while minimizing the involvement of the hip flexors.

How to Fix Anterior Pelvic Tilt

Importance of Structural Balance for Injury Prevention

What is the Science Behind Structural Balance Assessments?

The concept of structural balance is that a muscle’s ability to develop force is a function of the strength of the opposing muscle group and its stabilizers. Many training and sports-related injuries are often the result of muscular imbalances – strength discrepancies between opposing and synergist muscle groups or even between limbs. These structural imbalances are often caused by a combination of the repetitive motions involved in many sports and/or a lack of exercise variety in training.

A Structural Balance Analogy:

Another way to understand structural balance to imagine you are building a house. In construction, the term “footing” describes the concrete support that the foundation is built upon. The footing also spreads the weight of the structure evenly over a wider area. The walls of the house are then built on the foundation. However, if the footing is poorly developed it compromises the stability of the foundation, which in turn, compromises the structural integrity of the entire house.

Each of the body’s joints are similar to the above analogy in that the joint is the house and the muscles and tendons controlling that joint are the foundation and footing. Viewed as a whole, if the stability of one joint is compromised it will affect the structural integrity of the entire body.

This is the proverbial “only as strong as the weakest link” axiom.

A joint is controlled by two primary sets of opposing muscle groups; one set of muscles flexes the joint and the other extends it. Synergistic muscles help the respective primary muscle perform its action. While one primary muscle group and its synergists are moving the joint, the opposing muscle group and it synergists are stabilizing it from the opposite side.

There is an optimal balance of strength between these muscle groups that control a joint, but if the muscles on one side of the joint are disproportionately stronger than the muscles on the opposing side it creates joint instability, which increases the risk of injury to that joint.

The take away point here is balance is important and vital to injury prevention.

Figure 1: Notice the difference between normal and imbalanced strength and its impact on a joint.

When the central nervous system senses joint instability, it reduces the ability to continue strengthening the muscles that are already too strong. This an effective safety mechanism the body utilizes to protect itself from injury.

However, this safety mechanism can be “overridden” by attempting to force the already too strong muscles to get even stronger — many injuries occur under these conditions. If you place more strain on the weakest link than it can tolerate, the chain breaks.

While unpredictable accidents will still occur, a thorough structural balance assessment can:

• Identify muscle weaknesses that leave a joint vulnerable to injury and compromise performance;
• Faulty movement patterns that cause misalignment of the body, which results in distorted movement;
• Muscle tightness that can result in strained or torn muscles, and;
• Provide the blueprint from which your initial training program is developed.

A structural balance assessment also provides a starting point for your training. Your initial training program is developed based on the results of your assessment and aimed at correcting your weaknesses, faulty movement patterns, and tight muscles through a progression of corrective and remedial exercises. This approach expedites your results and helps ensure continuous progress.

A thorough structural assessment should be the first step of anyone’s training program whether you are a competitive athlete from any level of competition, an avid CrossFitter, or someone who wants to look better and improve your health.

Excerpt from Athletic Strength Institute

Stuart McGill on Abdominal Training

The science of spine stability: Effective spine stabilization approaches must begin with a solid understanding of what stability is. From a spine perspective it has little to do with the ability to balance on a gym ball. This is simply the ability to maintain the body in balance which is important but does not address the unstable spine. In fact, in many instances the unstable spine is also flexion intolerant and with associated intolerance to compression. Sitting on an exercise ball performing movement exercises increases spine compression to a flexed spine. This retards progress – it is generally a poor choice of back exercise until quite late in a therapeutic progression. True spine stability is achieved with a “balanced” stiffening from the entire musculature including the rectus abdominis and the abdominal wall, quadratus lumborum, latissimus dorsi and the back extensors of longissimus, ilioicostalis and multifidus. Focusing on a single muscle generally does not enhance stability but creates patterns that when quantified result in less stability. It is impossible to train muscles such as transverse abdominis or multifidus in isolation – people cannot activate just these muscles. Do not perform abdominal hollowing techniques as it reduces the potential energy of the column causing it to fail at lower applied loads (McGill, 2009). Interestingly a recent clinical trial (Koumantakis et al, 2005) compared the efficacy of many of the exercises that I quantified and published in Physical Therapy (McGill 1998), with the same exercises combined with specific transverse abdominis isolation (hollowing etc.). Adding the specific transverse abdominis training reduced efficacy! Instead, the abdominal brace (contracting all abdominal muscles) enhances stability. Target contraction levels for bracing and training techniques are described in McGill (2006). Finally, some provocative tests, such as a shear test, will help reveal which classification of patient is best suited for a stabilization approach (Hicks et al, 2005).

Linking Anatomy with Function: Consider the usual and popular approach to train the abdominal wall muscles by performing situps or curl-ups over a gym ball for example. But consider the rectus abdominis where the contractile components are interrupted with transverse tendons giving the “six pack” look. The muscle is not designed for optimal length change but rather to function as a spring. Why have these transverse tendons in rectus abdominis? The reason is that when the abdominals contract, “hoop stresses” are formed by the oblique muscles that would split the rectus apart. In addition to the spring-like architecture of the muscle consider how it is used. People rarely flex the rib cage to the pelvis shortening the rectus in sport or everyday activity. Rather they stiffen the wall and load the hips or shoulders – if this is performed rapidly such as in a throw or movement direction change, the rectus functions as an elastic storage and recovery device. When lifting weights it stiffens to efficiently transmit the power generated at the hips through the torso. Those individuals who do actively flex the torso (think of cricket bowlers and gymnasts) are the ones who suffer with high rates of disc damage and pain. Now revisit the common training approach of curling the torso over a gym ball that replicates the injury mechanics while not creating the athleticism that enhances performance. This is a rather poor choice of exercise for most situations. Yet many clients will expect that a gymball be used. Play a trick on these clients and retain the gymball but change the exercise from a spine breaking curlup to a plank where the elbows are placed on the ball. Now “stir the pot” to enhance the spring and spare the spine – this is a much superior exercise for most people.

gluteal muscle activation retraining based primarily on the original work of Professor Janda has been honed in our own lab (see figure 4). This cannot be accomplished with traditional squat training (McGill, 2007). Chronic back pain tends to cause hip extension using the hamstrings and subsequent back extension using the spine extensors creating unnecessary crushing loads. Gluteal muscle reintegration helps to unload the back. 

Finally consider exercises such as the squat. Interestingly when we measure world class strongmen carrying weight, NFL footballers running planting the foot and cutting – neither of these are trained by the squat. This is because these exercises do not train the quadratus lumborum and abdominal obliques which are so necessary for these tasks. In contrast, spending less time under a bar squatting and redirecting some of this activity with asymmetric carries such as the farmers walk (or bottoms-up kettlebell carry – see figure 7) builds the athleticism needed for higher performance in these activities in a much more “spine friendly” way. The core is never a power generator as measuring the great athletes always shows that the power is generated in the hips and transmitted through the stiffened core. They use the torso muscles as anti-motion controllers, rarely motion generators (of course there are exceptions for throwers etc but the ones who create force pulses with larger deviations in spine posture are the ones who injure first). Many more progressions to enhance athleticism in a spine sparing way are provided in my text “Ultimate back fitness and performance”

A comment on Flat Feet:

When the arches of the feet collapse, a lot of bad things happen. First, consider that the arch of the foot is supposed to flex and absorb shock. If the arch is flat, the foot lacks shock absorbency, and stress is transferred to the knees, hips, and lower back. This is why many of the advertisements for orthotics claim that they can resolve back pain.

With fallen arches, the bones of the ankle are not optimally aligned with the foot, increasing the risk of ankle injuries. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, approximately one million people in the US are treated for ankle injuries every year. It’s also estimated that athletes who injure an ankle are five times more likely to injure that ankle again.

Fallen arches also cause the bones of both the upper legs and lower legs to internally rotate. This rotation increases stress on the ACL. The ACL is a ligament that connects the upper and lower leg bones and provides stability to the knee, making the ACL critical for dynamic movements. Approximately 300,000 ACL injuries occur annually in the US, and the risk of injury is greater to athletes and women. Also consider that only 30 percent of ACL injuries are a result of direct contact, which suggests that an important step to preventing ACL injuries is to address the structure and function of the foot.

Another consequence of fallen arches is that the inward rotation of the upper legs increases the arch in the lower back, a condition technically referred to as lumbar hyperlordosis. Lumber hyperlordosis reduces the ability of the spine to absorb shock. The result is an increased risk of back injury and pain.

The most common method of correcting flat feet is orthotics. Orthotics don’t permanently correct fallen arches – they only work while the user is wearing them. Also, the pressure of the orthotic on the arch can also cause the arch to become weaker.

Solutions include corrective exercises to strengthen muscles that support the arch. One such muscle is the extensor hallucis longus, which creates lateral tension on the foot and also strengthens and stretches the two major calf muscles (gastrocnemius and soleus).

Getting the Most Out of Your Workout

Pre-workout supplements have never been more popular. They provide you with increased energy and endurance for your workout; however, there are several issues to consider when choosing the best approach for yourself or your patients.

One of the most important things to consider when evaluating your options is that many popular pre-workout supplements are loaded with stimulants. There is nothing wrong with a little caffeine, but most of the pre-workout products on the market contain as much caffeine as five cups of coffee. In addition, many also contain food dyes and artificial sweeteners, with most powders being sweetened with sucralose. While food manufacturing companies and global health authorities have deemed sucralose safe for consumption, most health care providers know that this is not the case. According to a recent study in theJournal of Toxicology and Environmental Health, sucralose is a biologically active compound that decreases the number and balance of beneficial bacteria in the gastrointestinal tract; causes epithelial scarring, the depletion of goblet cells and glandular disorganization in the colon; and alters insulin, blood glucose, and glucagon-like peptide 1 (GLP-1) levels.1 

I started weight training 16 years ago and have been a competitive powerlifter for the past four years. I know the importance of nutrients for supporting focus, energy, and endurance. The challenge is finding good, health-promoting products that do not have excessive amounts of caffeine, while also being free of artificial sweeteners and food dyes.

These are some nutrients that I have personally found to be effective and safe to take prior to training: 

Creatine has been heavily researched for the past 20 years and is ideal for people who are sensitive to stimulants. Creatine supplementation can increase tissue concentrations of this nutrient to a level that is unobtainable through the diet alone. However, it is important to use a creatine supplement in a stabilized, alkaline form so it does not raise creatinine (a metabolite of creatine). Many of the side effects of taking high-dose creatine supplementation are not from the creatine itself, but are actually from creatinine.

Acetyl L-carnitine is one of the most extensively researched brain nutrients with a proven ability to enhance mental energy. Most people associate acetyl L-carnitine with preventing age-related memory decline and slowing Alzheimer's; however, it is also very effective when used pre-workout for increasing mental focus and energy.

Glycerophosphocholine (GPC) is an activated form of choline that crosses the blood brain barrier. GPC is another brain nutrient commonly used for age-related brain conditions and brain recovery from stroke or trauma. GPC also has other benefits, such as enhancing growth hormone secretion. According to a study in Nutrition, plasma growth hormone secretion was increased significantly 60 minutes after taking GPC, whereas no significant change was observed with the placebo.2

L-Arginine is a non-essential amino acid that is important for many cellular functions. It is a precursor to nitric oxide, which increases blood flow, thereby raising the supply of oxygen and nutrients to muscles.

Medium chain triglycerides (MCTs) provide a great energy source for weight lifters. MCTs are quickly converted into energy, sparing amino acids from being used as fuel. This is essential for athletes restricting their carbohydrate intake, intermittent fasting, carb back-loading, or following the "warrior diet.”

Caffeine is definitely beneficial but not a lot is needed to get the job done. It also depends on the time of day that you are training. I prefer to mix coconut oil in tea (coffee may be preferable to many, but I myself do not drink coffee) prior to training. A good alternative is to use an MCT oil supplement containing coconut and palm oils.

Choosing the right supplements can have a large impact on what you are able to get out of your workouts, but sifting through the stimulants, dyes and unhealthy sweeteners can be discouraging. This list presents safe and beneficial nutrients that support athletic performance, as well as some brain nutrients that are often not thought of when formulating a pre-workout regimen, yet can be extremely helpful for focus and mental energy in athletes.  I can honestly say that I feel and see the difference in my workouts now.

by Michael Jurgelewicz, DC, DACBN, DCBCN

Procrastination

THE MISCONCEPTION: You procrastinate because you are lazy and can’t manage your time well.

THE TRUTH: Procrastination is fueled by weakness in the face of impulse and a failure to think about thinking.

Want never goes away. Procrastination is all about choosing want over should because you don’t have a plan for those times when you can expect to be tempted. You are really bad at predicting your future mental states. In addition, you are terrible at choosing between now and later. Later is a murky place where anything could go wrong...

If you fail to believe you will procrastinate or become idealistic about how awesome you are at working hard and managing your time, you never develop a strategy for outmaneuvering your own weakness.

Procrastination is an impulse; it’s buying candy at the checkout. Procrastination is also hyperbolic discounting, taking the sure thing in the present over the caliginous prospect someday far away. You must be adept at thinking about thinking to defeat yourself at procrastination. You must realize there is the you who sits there now reading this, and there is the you some time in the future who will be influenced by a different set of ideas and desires; a you for whom an alternate palette of brain functions will be available for painting reality.

The now-you may see the costs and rewards at stake when it comes time to choose studying for the test instead of going to the club, eating the salad instead of the cupcake, writing the article instead of playing the video game. The trick is to accept that the now-you will not be the person facing those choices, it will be the future-you—a person who can’t be trusted. Future-you will give in, and then you’ll go back to being now-you and feel weak and ashamed. Now-you must trick future-you into doing what is right for both parties. This is why food plans like Nutrisystem work for many people. Now-you commits to spending a lot of money on a giant box of food that future-you will have to deal with.

Simpleton Guide to Poliquin Training

Part I
Sometimes, when I'm talking to Coach Poliquin about training methodologies, muscle fiber ratios, and all the assorted high-tech, laboratory aspects of weight training, my eyes start to glaze over?not because I'm bored or anything?but because he has lost me; lost me as surely as if he had driven me out to the desert in the back of his four-wheel-drive Jeep of knowledge, kicked me out naked into the midst of scorpions, rattlers, and cacti without so much as a bottle of Evian water, and left me to flounder out under the searing sun where I start to slowly bake and fricassee.

He'll continue expounding on the intricacies of what he knows better than any one alive, and I'll find myself playing little games to make him think we're still sharing the same planet: "Yes Charles, yes, it's so clear?why didn't I see it before?" Meanwhile, I'm staring at his nose, or fantasizing about that blonde I saw on the beach the other day, the one with that metallic thong that split her declivities so deftly in two as she bounded toward the surf, her bottom as brown as a berry and just as juicy... "Yes Charles, yes, don't stop, don't stop!"

Don't get me wrong; I'm not exactly a lightweight when it comes to the science of weight training. I've read more than my share of studies, articles, and books, in addition to having years and years of practical experience. And, I've played Sherman to Charles Poliquin's Peabody for practically longer than anyone else. I'm sort of a Poliquin clone; a juvenile, ill-formed, way-down-on-the-evolutionary-scale clone, but a clone nonetheless. Still, I'll never know everything Charles knows, regardless of how much I tag along with him like some sort of loyal hound dog.

The point of all this is that I can now formulate my own, Poliquin-esque workout routines without too much wailing and gnashing of teeth. What I've done is taken seven of his principles and committed them to memory, so much so that I can't do a single exercise without taking them into consideration. It's kind of like that best-selling business book, Seven Habits of Highly Effective People, but instead, I prefer the less elegant, more humble title, "A Simpleton's Guide to Charles Poliquin's Training Principles".

If you learn these seven principles and apply them to your workout routines, you'll have the next best thing to getting Charles to design your own, individualized programs. What's more, you'll more than likely experience more progress in your training in a short period than you have in the previous five years. Here, in a nutshell, are the seven principles I've adopted (I also gave them my own descriptive names):

The Borg Principle

Anybody who's ever watched the newer versions of "Star Trek" knows about the Borg. They're the bad-ass creatures who can't be beaten using conventional methods. Blast them or their ship with phasers, and they adapt. The only way to keep them off balance is to set your weapons on a constantly shifting frequency so they can't adapt. 

Well, your body is the Borg. It's designed to adapt. When you keep doing the same exercises in the same order, for the same amount of reps, using the same hand grip or foot stance, the body adapts. In effect, the nervous system becomes ""hardwired" to that particular routine and consequently, fewer muscle fibers are recruited, less energy is used, and fewer demands in general are made on the body. You become an expert at that routine, and after a surprisingly short time, you stop making progress.

If, however, you keep shaking things up, "changing the frequency," so to speak, the nervous system does not adapt. Instead, what happens is that the body?the muscles?grow stronger and bigger to survive the onslaught of your attack. Research (by Poliquin and others) shows that, in most cases, the body begins to adapt after having performed a particular routine 6 times. After that, it's time to shake things up again. 

Yes, to the Borg, resistance if futile, but in weight training, resistance to becoming stale is mandatory.

The Principle of Shifting Rep Ranges

Most trainers are hopelessly mired in the old 8-10 rep range scheme. It's as automatic for them as putting two spoonfuls of sugar in their morning coffee; getting a monthly haircut from Rudy, the gay stylist; or watching Dawson's Creek on Tuesdays and wondering what that Joey chick is going to look like when she gets a little bit older. It's largely habit. True, there's a lot of evidence that doing midrange reps is maybe the best compromise between rep ranges designed to build strength (between, say, 3 and 5) and rep ranges designed to build endurance (anything above 12 or so). However, to maximize results, you should work your muscles in all 3 rep ranges.

Muscle fibers are "typed" according to their oxidative capacities and how fast they fatigue. Historically, fast-twitch fibers (the ones best suited for growth) are worked by a combination of lower-rep, lower set routines. Fine. Except that muscles are also made up of slow-twitch fibers. You can't very well ignore them if you want to maximize gains. 

Therefore, you should juggle low-rep training (from 4 to 6 reps), intermediate-rep training (8-10), and high-rep training (12-15, or even 15-18) to make the best progress.

The II-B or Not II-B Principle

We just got done talking about fiber types. Well, true muscle physiology types (the kind that wear lab coats with the sleeves torn off) refer to these fibers using cute little alphanumeric terms, like II-A or II-B. These numbers refer to their oxidative capacity. Now, type II-B fibers are generally known as fast-twitch fibers and are the ones called on to do very heavy lifting. When you experience strength failure, much of it's due to the fact that these type II-B fibers have petered out?they just don't have the endurance of the other muscle fibers. They're like the fat truck driver who lives down the street; huge SOB, real strong, but can't run more than 10 feet without kissing the pavement. 

After these fibers are fatigued, it's hard to engage them fully in subsequent exercises. However, the other fibers, the type II-A guys, will still be fresh, and they're best stimulated with reps of between ten and twelve.

The point here is that you should do your heavy weight, low-rep movements first in the workout. Then, after those fibers are baked, go on to your higher-rep movements.

The Rest Principle

Somewhere along the way, taking short breaks between sets got confused as "intensity". If, after all, you're breathing heavy like a high school kid at a Tracy Lord film festival, you must be working intensely, right? Wrong, Viagra breath. In weight lifting, intensity refers to how close the weight you're using is to your one-rep maximum. If I lift 200 pounds ten times, regardless of how much I huff and puff, I'm not engaging in a high-intensity set. If, however, I push 300 pounds up only 3 times, my intensity level is very high.

With that in mind, let me say that people tend to rush between heavy sets in order to maintain a high heart rate. Heart rate has nothing to do with your goal here. If you want aerobic capacity, run 10-miles a day and turn into one of those pairs of lungs with some sinew attached that you see whipping along the parkway every morning wearing T-shirts that say something like, "Greater Orlando 225K Grapefruit Extravaganza Race".

The more intense the set, the more rest is needed between sets to allow for neural recuperation. If you don't rest long enough between intense sets, it's a safe bet that your lactate levels will still be high and that they'll interfere with your performance on the next set.

Typically, if you're working heavy, you should rest between two and three minutes in-between sets. On less intense sets, you can rest anywhere from 45 seconds to 90 seconds.

The Time-Under-Tension Principle

Muscle growing isn't just about reps and rest periods. It all comes down to something called "time under tension". In some circles, time-under-tension refers to the amount of time you spend tailgating that Ford Pinto that's doing about 45 in the fast lane. It also refers to the time your muscles are actually working and weight, sets, and reps all play a part in the equation. For instance, if you do a set of 10 reps, but you pistoned them up and down like the pelvic thrusts of one of those horny baboons in a National Geographic special, your total time under tension was about two seconds. Muscle is not going to grow when your time under tension is inordinately low (see the next principle for more info on "time under tension").

Typically, and depending largely on your muscle fiber ratio (some people have more fast-twitch fibers than slow or vice versa), your time under tension should be anywhere from 30 seconds to about 70. Any more or any less is counterproductive over the long run. (Determining your exact muscle fiber make-up is probably a little more complicated than we want to get into here in this article).

As you progress from one set to another and you tire, you have one of two choices: reduce the weight, or reduce the number of reps. Given that choice, you should always reduce the weight and keep the rep range the same or roughly the same. In other words, if you just did 8 reps at 200, you'll need to reduce the weight about 4 or 5% on the next set in order to do 8 reps again.

The Change the Beat Around Principle

In the previous principle, we talked about time under tension and we mentioned the wisdom of keeping the duration of a set somewhere in the 30 to 70 second range. How do you do that without doing 30 to 70 reps? The answer is something called tempo. For instance, if I'm doing sets of dumbbell bench presses for sets of 4 to 6 reps, my time under tension is going to be something like 15 seconds if I do them at "normal" speed. However, if I slow them down, particularly on the eccentric, or lowering part of the movement, I'll increase time under tension.

Whenever you look at a Poliquin workout sheet, you'll see numbers that look like 302, or 501, or something similar. They do not refer to different styles of Levi's jeans. Instead, they refer to tempo, and the first number indicates how many seconds you should take to perform the eccentric portion of that particular lift. For instance, a "5" means you should take a count of five to lower the weight. The next number refers to the pause taken between the eccentric and the concentric portion of the movement, while the last number refers to how long it should take you to raise the weight.

Okay, so what this means is that if you're working in a 4-6 rep range, you have to adjust the tempo in order for that set's time under tension to reach at least 30 seconds. Along the same lines, if you're working in the 8-10 rep range, the tempo should be a little quicker so that you won't exceed the 30 to 70 second time-under-tension frame.

The Yin and Yang Principle

Muscle builders always talk about the endocrine system; the muscular system; or even the cardiovascular system. But, they hardly ever talk about the neurological system and that's a big mistake. Consequently, neural recuperation is ignored.

Ever wonder why 99 out of a 100 trainees do multiple sets of a particular exercise in succession? For instance, they'll do one set of bench press, followed by another set of bench press, followed by another set of bench press. In between, they'll pretend to pull a loose thread on their toe-jammy socks while sneaking a peak at Ms. Hooters while she's doing dumbbell flyes. This supposedly allows the athlete to recuperate in-between sets.

Well, amazingly, research has shown that you'll achieve better recuperation by performing a set for an antagonistic body part in-between sets. For instance, if you do a set of dumbbell bench presses, do a set for your lats in-between and then go back to your next set of dumbbell bench presses. You'll experience less of a drop in strength in between sets. No one is sure why, but you can bet it has to do with the neurological system.

Some of you who are new to Charles' workouts may have noticed that he often labels his exercises as "A1" and "A2" or "B1" and "B2". This refers to the order of exercises. "A1" is usually the first exercise for a particular set for a particular body part, while "A2" refers to the second exercise and that exercise is almost always for a dissimilar body part. After completing A2, the trainee rests for the predetermined amount of time and then goes back to his second set of A1.

Other examples include doing a set of barbell curls, followed by a set of triceps extensions; or a set of squats followed by a set of leg curls.

There are plenty of other Poliquin Principles, but my feeble brain can only digest so much. It's like buying panties for my wife out one of those big Victoria's Secrets clearance bins: they all look so nice, but I can only fit so many in my wheel barrow. 

Anyhow, these are the ones that I use to formulate my workout programs. Next week, I'll show you how I use them to constantly formulate new, incredibly effective workouts without rupturing too many brain cells.

Part II
In Part I of this article, I carefully picked out seven of Charles Poliquin's principles and tried to make them a little easier to understand. Of course, as I mentioned, picking out only seven was a little like trying to pick my top seven favorite Hanson songs?okay, bad analogy. Trying to pick seven was like trying to choose which seven of my family or friends would get to go into the shelter with me when one of those Hollywood-movie asteroids blows up my town. Should I pick my dear, dear, grandmother, or that girl walking by who I've never met but who has a perfectly glorious rack? Anyhow, I made my choices based partly on cold logic and partly on emotion, picking some that worked particularly well for me or that suited my personality.

Hopefully, I made some of them easier to understand, especially if you're new to Charles Poliquin's ideas. Regardless of how well I explained them, though, they're essentially worthless unless they can be incorporated into a workable routine. 

In the beginning, I practically had to book some time on a Craig Supercomputer to help me figure out a Poliquin workout for myself. I mean, geez, with all the other things I had to factor in like speed of contraction and muscle fiber types, etc., etc., I was lucky if I didn't get confused and mistakenly devise an elaborate tap-dance routine: De Camptown Ladies sing this song, oh da-doo-da-dey?.

Anyhow, I eventually got pretty good at it, but I found that I'm a little too goal-oriented and compulsive and I found that a completely pre-planned workout was causing me too much anxiety. I looked at the whole thing as a checklist and I couldn't relax and enjoy myself until I had methodically gone through the whole thing. It felt too much?like work.

So, I adapted. I devised a system using the Poliquin principles listed above and made a workout that had some structure, but was variable enough to suit my personality.

First, I arranged a seemingly logical split:

Day 1: Chest and Back
Day 2: Biceps and Triceps
Day 3: Off
Day 4: Quads, hams, calves
Day 5: Off*

*I don't work shoulders directly?I know that sounds nuts, but I think that anyone who habitually works chest and back is already getting plenty of shoulder work. My aim is to keep my shoulders healthy so that when I'm eighty, I can still throw lumps of stale bread at the pigeons that congregate around my park bench.

As I mentioned, I don't do well with set-in-stone structure. I need a little leeway to do what I want to do occasionally, or to have another choice or two in case the machine or weight I want is being used by some yutz who's telling his entire life story to his personal trainer in-between sets. 

Therefore, I combine structure and spontaneity. Before I go into the gym, I've mapped out the first exercise (using the appropriate Poliquin Principles) for each body part I'm going to work that day and only the first exercise. As an example, the "written-down" portion of my chest and back workout will look like this:

A1)  Incline Barbell Bench Press Weight Used Sets(4)  Reps(4-6) Tempo(402)  Rest(120secs)
1) 
2) 
3) 
4) 

A2) Wide-Grip Chin-Ups Weight Used** Sets(4) Reps(4-6) Tempo(402) Rest(120secs)
1)
2) 
3) 
4) 
                         

**With chins, I'd strap some additional weight onto my waist.

Again, these are the only two exercises that are set in stone for this particular workout. More on that later, but let's take a look at the parts of this exercise prescription and see which principles they employ:

The exercises themselves: Note the "A1" and "A2" designation? For you Poliquin neophytes, that simply means I'll do one set of the A1 exercise (the incline presses), rest two minutes, and then go on to the A2 exercise (the chins). I'll rest for another two minutes and then go on to the second set of the A2 exercise. This incorporates the "Yin and Yang" principle explained in Part I of this article which, in a nutshell, says that you experience better recuperation when you do another set for the antagonistic body part in-between sets. So, you might consider pairing chest and back; biceps and triceps; and quads and hams.

Reps: Sets of relatively low reps target the type IIB muscle fibers, and these are the fibers that have the least endurance. Therefore, I do these low-rep sets early in the workout while these particular muscle fiber types are still fresh (the "IIB or not IIB" principle). 

Tempo: Note the 402 tempo indicated in my example workout. This tells me that I should take 4 seconds to lower the weight, no pause, followed by a 2-second concentric or lifting phase. By doing these slow, controlled reps, I'll ensure that my time under tension will be close to 30 seconds, which again suits these muscle fibers best (the "time under tension" principle, and the "change the beat around" principle).

Rest: Again, different muscle fiber types respond better to different rest periods, and type IIB fibers?which are being targeted here in my first group of exercises?respond better to longer rest periods. It may be difficult for traditional muscle builders to wait this long between sets, but it's the absolute correct thing to do if you're after additional strength and size.

Now, I'll record my weights and reps achieved for this workout, and I'll continue to do so for the next five workouts. Remember the "Borg Principle," the one that says your body becomes "hard-wired" to a particular routine? Well, it's true, and you really shouldn't do the same exercise or group of exercises more than 6 times in a row. After that sixth workout, I'll pick two new movements for chest and back. For instance, my "A1" movement might even be dips, doing 4 sets of one rep each, with a tempo of 15015 (that's right, 15 seconds on the way up and 15 seconds on the way down). Likewise, my "A2" movement might be close-grip chins for a 15015 tempo. 

You're probably wondering why I record these first two exercises and no others. Well, as mentioned, the completely structured, completely-planned-beforehand workout doesn't work with me, mentally. I find myself thinking about the next set while I'm still doing the current one. But, by keeping careful records of the first movement for each body part, I can determine if my workouts continue to be effective. For instance, if I fail to either increase the weight or the reps on each subsequent workout, I know I'm not hitting it hard enough on the subsequent movements. 

You, however, may prefer a lot of structure. If that's the case, simply write out your entire program beforehand using Chuck's principles. Just make sure you change your program after every 6th workout or so (that's every 6 workouts for that particular body part or parts).

Let me reiterate that the above exercise combo isn't my entire chest and back workout. Hardly. But after this, I free-wheel it, doing a combination of exercises that employ the Poliquin Principles but change constantly from workout to workout. This keeps me amazingly fresh (mentally) and allows me to keep making far more progress than I might have had I stuck to a completely pre-determined workout. 

For instance, after I've done these first two low-rep exercises, I'll want to do some mid-range rep training (approximately 8-10). Consequently, I'll often do two exercises that:

A) Work the muscle slightly differently, i.e., flat-bench dumbbell presses instead of incline barbell presses, and bent-over rows instead of chin-ups.

B) Incorporate a slightly faster tempo. Since I'm doing 8 to 10 reps, I don't want to do incredibly slow reps because that will bring my total time-under-tension beyond the 30-70 second range I've established for myself. Consequently, my tempo will probably be about 202 or somewhere in that range.

C) Require less rest. Since, by doing higher reps, I'm working the fiber types that have greater recuperative abilities, I'll rest only about 60 seconds in-between sets.

Okay, so we've done a few sets in the low-rep range and the middle-rep range. That means that a good portion of your total number of muscle fibers have been recruited and put to work. That leaves your slow-twitch fibers. They've barely broken a sweat and they're laughing at all the low-endurance fibers that are gasping, wheezing, and massaging their bruised sarcomeres. Time to put these high-resistance fibers to work with some high-range rep training.

I've got several options here for doing high-rep sets, but generally, I'll throw out the Yin and Yang principle when I do them. In other words, I'll do the same exercise for three consecutive sets without bouncing back and forth between two exercises for two antagonistic muscle groups. Sure, the Yin and Yang principle is designed to allow for greater recuperation of a muscle groups, but given that you're doing work specifically for muscle fiber types that have great endurance, we can temporarily ignore the Yin and Yang principle during high-rep sets.

For instance, I might do three sets of dumbbell flyes for 12 to 15 (or even 15 to 18) reps each, with only 45 to 60 seconds of rest in-between sets. Then, after I've completed all three sets of flyes, I might do three sets of one-arm dumbbell rows, again doing 12-15 reps (per arm) and taking only 45-60 seconds of rest in-between sets.

There are other options, too. I might, on occasion, do three sets of vertical bench presses (machine), doing a 6,6,6, rep-scheme where I do 6 reps to failure, wait 10 seconds, reduce the weight, do 6 more reps, wait ten seconds again, and reduce the weight and do a final 6 reps. After resting for 45 seconds to 60 seconds, I'd do the next set. In this just-mentioned scenario, I'm using heavier weights than I might for a straight-out set of 15-18, but I'm still fatiguing the high-threshold slow-twitch muscle fibers.

Obviously, there are as many exercise possibilities as there are walrus bones in the dumpster of an Eskimo diner, but the key is, at least for me, to employ as many of the Poliquin principles as I can in each workout. Rules, of course, are occasionally meant to be broken, and I don't always hold fast to every principle 100% of the time. The key to being successful in this and any endeavor is to be creative. Experiment, but keep the basics in mind. Deciding to use hedge clippers to remove an ingrown toenail certainly falls under the category of creative, but it just isn't going to work that well, is it?

Charles Poliquin on the Five Percent Solution

You may or may not be a mystery reader. Regardless, you've probably heard of the greatest sleuth of all time, Sherlock Holmes. Unfortunately, Holmes had a little habit that, today, would likely have qualified him as a Jeopardy answer in the category, "Guys Who Have Bunked With Dan Duchaine in Prison." You see, Holmes was an opium addict, and he was partial to a very precise mixture which he called the seven percent solution.

Well, I too have my own version of the seven percent solution, only it has nothing to do with illegal opiates. Instead, it has to do with rep schemes. I call it my Five Percent Solution. Let me elaborate.

There are a lot of effective rep schemes, but the fact is, they're only as good as the time it takes you to adapt to them. For beginners, a particular workout, coupled with a particular rep scheme, might guarantee progress for 4 to 6 weeks. After that, they'd be performing the exercise equivalent of getting stuck in a revolving door. Advanced athletes, on the other hand, might have to change their programs every week. Some even have to change their program every single workout!

Although some experts promise a lifetime of continuous results from doing the same routine day after day, ad nauseum, it's a cruel lie. Not only will your body adapt, but you'll probably quit because you'd be bored silly. For instance, one infamous trainer exhibits a fanatical obsession with one training method — his — to the exclusion of all others. His system requires only a fraction of the time required by most other programs, but it's difficult to do it for more than a few weeks because it requires that the trainee be either mentally disturbed or addicted to amphetamines in order to keep up the degree of effort required.

I recommend variety, of course, but there are some set-rep schemes that I tend to favor over others. I like them because they're mentally stimulating and physically challenging. Moreover, I like them because they're effective. One in particular is the aforementioned Five Percent Solution. It's effective regardless of where you are in the bodybuilding hierarchy. You can be a rank beginner, or master of the universe. In short, it gets your heart rate going and your muscles growing.

A Closer Look...
The Five Percent Solution involves a set pattern of progression. In a nutshell, you'll increase the amount of resistance by 4 to 5% each workout, while simultaneously reducing the number of reps by one each time. After you recover from the sixth workout, you'll have increased your strength in each lift by approximately 10%! 

People in the know in the field of strength training realize that the number of reps is the loading parameter to which an individual adapts the fastest, and the Five Percent Solution takes advantage of this fact. I'm sure people like Tony Little have no idea what I'm talking about, but no matter. The Five Percent Solution is based on the principle, "success breeds success".  Whenever people achieve goals, whether it's in business or athletics, testosterone levels rise. When T levels rise, your recovery ability improves. And, because you recover more quickly, you make more gains. Because you have more gains, you have more success and you make more testosterone, and so on and so on. 

Before I give examples of the workout, let's talk about the loading parameters of the Five Percent Solution.

The Intensity Zone

Select a 3-rep bracket to start the cycle. The number of reps should fall between 3 and 8. For instance, choose to do sets of 3-5 reps, 4-6 reps, 5-7 reps, or 6-8 reps. The decision is somewhat arbitrary; just make sure you write down the rep bracket you selected and stick with if for the duration of the program.

Tempo

The tempo (the time it takes you to complete one rep) should be the same throughout the 6 workouts of the phase. Depending on your goal, the total time under tension per set determines the chosen tempo. For example, if mass is your goal, the set should last at least 40 seconds. If relative strength is the desired goal, the total length of the set shouldn't exceed 20 seconds. 

Let's say the rep bracket you selected is 4 to 6 reps and your goal is to build mass. That means that it should take at least 40 seconds to do your 4 to 6 reps. Therefore, a suitable tempo for a set of six might be 412, where 4 is the number of seconds it takes to lower the weight; 1 is the number of seconds you pause; and 2 is the number of seconds it takes to raise the weight. Therefore, each rep would take about 7 seconds and since you'd be doing 6 reps, 6x7 equals 42. That means your total time under tension would be 42 seconds for that particular set.

Rest Interval

In order to allow the phosphagens to replenish and give the central nervous system enough time to recover and be able to activate the high-threshold fibers again, you need to rest 3 to 4 minutes between sets. 

It may be difficult for many of you to take that much rest, but believe me, your discipline will pay big dividends in the long run. In fact, failure to take adequate rest between sets will negate the positive effects of this program. I recommend using a stopwatch that beeps after the rest interval is over. As a note, strength athletes generally rest between 4 and 5 minutes after sets of the Power Clean or other Olympic lifts. The technical element of these lifts is much greater than that of conventional lifts; thus the demands on the nervous system are much greater.

Number of Exercises

I don't recommend doing more than 1 to 2 exercises per body part because you'll be doing a high number of total sets. Of course, the odd genetic freak or the steroid assisted athlete might be able to handle 3 exercises.

Exercise Selection

I recommend that you select compound exercises that recruit a lot of muscle mass. Therefore, exercises like rows, squats, deadlifts, or presses are the best choices for this method. Hopefully, you can use at least 100 pounds in a given exercise because it makes the math easier. It also makes it easier to change the weight since 1 1/4 pound plates are a rarity. Of course if your strength levels are low, you can always use PlateMates or Record Disks to meet the 4 to 5% weight increase.

Frequency

Work every body part once every 4 to 5 days. Here's one possible split:

Day 1: Chest and Back
Day 2: Legs and Abs
Day 3: Off
Day 4: Shoulders and Arms
Day 5: Off

Duration

This program is designed to be used for 6 workouts per body part.

Overload Mechanism

Do your initial workouts with the chosen number of reps and the predetermined weight. You'll then increase the load by 4 to 5% every workout for two workouts in a row. Concurrently, you'll also reduce the target reps by one rep for every weight increase. Then, after the third workout, you'll reduce the weight 4 to 5% but bring the number of reps back to the original starting point. If you've done this correctly, you'll have increased your strength by 5%.

If you're confused, I don't blame you, so let me offer an example:

The Five Percent Solution

Let's say you have a weak brachialis muscle and you want to improve your reverse curl strength. And, for the sake of this example, we'll say your best performance for the reverse curl is 100 pounds for 7 reps. This is what your rep/set cycle would look like:

Workout 1:
4-5 sets x 7 reps at 100 pounds

Workout 2:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 6 reps at 105 pounds

Workout 3:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 5 reps at 110 pounds

Workout 4:
Use the load you used in workout #2 for the workout #1 rep target. In this case, you're shooting for: 4-5 sets x 7 reps at 105 pounds

NOTE: If you achieve your goal, it means you're already 5% stronger!

Workout 5:
Use the load used in workout #3 for the workout #2 rep target: 4-5 sets x 6 reps at 110 pounds

Workout 6:
Increase the weight from the last workout by 4-5 percent and do 1 rep less per set: 4-5 sets x 5 reps at 115 pounds

By logical extension, if you did workout 7, you'd now be able to do 7 RM (repetitions maximum) with 110 pounds! That's a 10% percent increase in strength over 6 workouts, and that's excellent! (I don't actually map out the seventh workout because it would just be an exercise in vanity-the nervous system typically adapts to any workout program in 6 workouts and after that, it's time to move on to another type of program.)

Obviously, because of neuromuscular fatigue, you won't be able to achieve your rep target every set, but as long as you hit your goal on the first set of every workout, you're doing fine.

The Five Percent Solution Applied to Squats

Biomechanists have determined that when you do a squat, you're in fact squatting 75% of your bodyweight, plus the load on the barbell (Although it seems like you're squatting all of your bodyweight, you're not. After all, the legs are lifting the upper body; they're not lifting themselves off the ground). Keep that in mind when you adjust your squat poundages up by 5%. For instance, let's say you weigh 200 pounds and you're squatting 350 pounds for 5 reps. When increasing the weight five percent from workout to workout, the load increases would look like this:

Weight increase: 5% (load of barbell + (75% x bodyweight))
Weight increase: 5% (350 pounds + (75% x 200 pounds))
Weight increase: 5% (350 pounds + 150 pounds)
Weight increase: 25 pounds

So, in this particular case, a 5% increase would bring our hypothetical 200-pound bodybuilder's load to 375 pounds for his sets of 4 in his next workout.

Tips for the Five Percent Solution

In order to perform this program properly, I strongly urge you to keep a detailed journal of the exact number of sets and reps performed, load used, and rest interval taken. Furthermore, only count the reps done in strict form. Go ahead and do forced reps for the last rep of every third workout, but don't count them as complete reps.

Wrap Up

I hope that the Five Percent Solution isn't too confusing. I think that you'll find it well-worth all the head scratches and furrowed brows it took to figure it out, though. If enough of you find that you like it, let me know and I'll fill you in on the Advanced Five Percent Solution.

In any event, if there's such a thing as one singly unifying theory of training as Mike Mentzer claims, it's that the best system is the one that constantly changes. As your body adapts, its recovery ability increases and higher levels of volume and intensity of training are needed to ensure further growth.

Fat is Good. Animal Fat is Best.

The most important fats which should be consumed daily and which should constitute the bulk of all fat consumption, are animal fats: fats in fresh meats, fats rendered from meats, dairy fats (butter, cream and ghee) and fats in egg yolks. Animal fats contain largely saturated and monounsaturated fatty acids.

I’m sure you’re begging to ask the questions: What about the “deadly” saturated fats? Don’t they cause heart disease? Aren’t animal fats all saturated? Well, this is the result of the relentless efforts made by the food industry to fight their competition. What is their competition? The natural fats, of course. There is not much profit to be made from the natural fats, while processed oils and fats bring very good profits. So, it is in the food industry’s interest to convince everybody that natural fats are harmful for health, while their processed fats, hydrogenated and cooking oils are good for us. We have been subjected to this propaganda for almost a century, so it is little wonder that many of us have succumbed to it.

The saturated fats in particular were singled out by the food industry. How did this happen? Dr. Mary Enig, an international expert to lipid biochemistry, explains: “In the late 1950s, an American researcher, Ancel Keys, announced that the heart disease epidemic was being caused by the hydrogenated vegetable fats; previously this same person had introduced the idea that saturated fat was the culprit. The edible oil industry quickly responded to this perceived threat to their products by mounting a public relations campaign to promote the belief that it was only the saturated fatty acid component in the hydrogenated oils that was causing the problem … From that time on, the edible fats and oils industry promoted the twin idea that saturates (namely animal and dairy fats) were troublesome, and polyunsaturates (mainly corn oil and later soybean oil) were health-giving.”

The wealthy food giants spend billions on employing an army of “scientists” to provide them with “scientific proof” of their claims. In the meantime the real science was, and is, providing us with the truth. However, it is the food giants who have the money to advertise their “science” in all the popular media. Real science is too poor to spend money on that. As a result, the population only hears what the commercial powers want them to hear.

So let us dive into the truth that real science has provided us:

1. Processed fats, hydrogenated fats and cooking vegetable oils cause atherosclerosis, heart disease and cancer. This is a fact, proven overwhelmingly by real science.

2. Animal fasts have nothing to do with heart disease, atherosclerosis and cancer. Our human physiology needs these fats; they are important for us to eat on a daily basis.

3. Saturated fats are heart protective: they lower the Lp(a) in the blood (Lp(a) is a very harmful substance which initiates atherosclerosis in the blood vessels), reduce calcium deposition in the arteries and are the preferred source of energy for the heart muscle. Saturated fats enhance our immune system, protect us from infection and are essential for the body to be able to utilize the unsaturated omega-3 and omega-6 fatty acids. One of the most saturated fats that Nature has provided is coconut oil. It has been shown to be wonderfully healthy and therapeutic in most degenerative conditions.

4. Animal fats contain a variety of different acids, not just saturated ones. Pork fat is 45% monounsaturated, 11% polyunsaturated and 44% saturated. Lamb fat is 38% monounsaturated, 2% polyunsaturated and 58% saturated. Beef fat is 47% monounsaturated, 4% polyunsaturated and 49% saturated. Butter is 30% monounsaturated, 4% polyunsaturated and 52% saturated. This is the natural composition of animal fats and our bodies use every bit. Including the saturated part. If you want to understand how important every bit of the animal fat is for us let us have a look at the composition of human breast milk. The fat portion of the breast milk is 33% monounsaturated, 16% polyunsaturated and 48% saturated. Our babies thrive beautifully on this composition of fats and the largest part of it is saturated.

5. We need all the natural fats in natural foods, and saturated and monounsaturated fats need to be the largest part of our fat intake.

6. The simplistic idea that eating fat makes you fat is completely wrong. Consuming processed carbohydrates causes obesity. Dietary fats got into the structure of your body: your brain, bones, muscles, immune system, etc. -- every cell in the body is made out of fats to a large degree.

These are the facts which real science has provided. Unfortunately, as already mentioned, most of us do not hear about the discoveries of real science. Spreading any information in this world costs money. So, the population at large mostly gets information that serves somebody with a fat wallet. In order to get the real, true information on any subject, we have to search for it, rather than relying on news reports of “scientific breakthroughs” unleashed on us by the popular media.

Directing our attention back to the fat composition of human breast milk again we remember it is 33% monounsaturated, 16% polyunsaturated and 48% saturated. Mother Nature does not do anything without good reason. Human breast milk is the best and the only suitable food for a human baby. Human physiology does not change as babies grow, so our requirements for a particular fat composition in food stay about the same throughout our lives: 33% monounsaturated, 16% polyunsaturated and 48% saturated. This is what we need as it is what Mother Nature intended. The only foods with this composition of fats are animal products: meats, eggs and dairy; and these are the foods that should provide us with the bulk of all fats we consume.

Fats which plants contain have a very different fatty acid composition, they are largely polyunsaturated. Polyunsaturated fatty acids are very fragile, they are easily damaged by heat, light and oxygen. That is why Mother Nature has locked them up and protected them very well in the complex cellular structure of seeds and nuts. When we eat seeds and nuts in their whole natural state we get the fatty acids in their natural state, unchanged and beneficial to health. When we extract oils from seeds and nuts in our big factories, we damage fragile polyunsaturated fatty acids and make them harmful to health. But the most important point is this: when we consume whole natural seeds and nuts, we get their polyunsaturated oils in small amounts, amounts which are compatible with our human physiology. We do not need a lot of polyunsaturated fats, the bulk of our fat consumption should be saturated and monounsaturated fatty acids. When we consume vegetable and cooking oils, we consume their polyunsaturated fatty acids in excess, far too much for healthy human physiology. It is excessive omega-6 polyunsaturated fatty acids from vegetable and cooking oils that are to a large degree causing an epidemic of inflammatory degenerative conditions in our modern world, from heart disease and various autoimmune problems to cancer.

Except from Gut and Psychology Syndrome

David Ludwig: Insulin and Obesity

The Importance of Branched-Chain Amino Acids

Difference Between Lactic Acid & Lactate

By Andrea Cespedes

You'll hear "lactic acid" and "lactate" used interchangeably by trainers, coaches and other sports experts. Colloquially, people assume you mean the same thing when you use either term, but they are technically different. Lactate is produced by your body in response to aerobic exercise and serves as a fuel for the muscles, delays fatigue and prevents injury. Lactic acid contains one additional proton and is not produced by the body at all during exercise.

One Proton

The technical difference between lactate and lactic acid is chemical. Lactate is lactic acid, missing one proton. To be an acid, a substance must be able to donate a hydrogen ion; when lactic acid donates its proton, it becomes its conjugate base, or lactate. When you're talking about body's lactate production and lactate or lactic acid threshold, the difference is largely a matter of semantics. But, the body produces and uses lactate -- not lactic acid.

What Is Lactate?

During hard exercise, from running a race to surfing the waves, your breathing rate increases to deliver more oxygen to the working muscles. Some exercises are so intense -- such as lifting a heavy dumbbell or swimming away from a shark -- that your body cannot use oxygen fast enough as a source to create fuel. For these quick, intense bursts of activity, your body needs to move into anaerobic mode -- during which the stored energy in your body is broken down into a compound called pyruvate.

When you don’t have enough oxygen to perform activity, your body turns pyruvate into lactate to fuel the muscles. Fit folk can utilize this form of energy production for one to three minutes.

High Levels of Lactate

As the muscles work at intense levels, they become more acidic, which interferes with firing. Lactate isn't the cause of this acidity; it's actually an antidote to this muscle failing. As your muscles lose power and energy, lactate swoops in to help counteract the depolarization of the cells. This is the familiar burn in the muscles you feel when you just can’t do another rep. Lactate production is a protective mechanism that prevents the body from hurting itself. When lactate production can't continue to the levels needed to prevent the complete failure of the muscles, you reach your threshold.

High levels of lactate -- or, as it is sometimes called, lactic acid -- were once blamed for delayed-onset muscle soreness. Lactic acid or lactate are not responsible for the soreness. Rather, researchers believe it is due to micro tears in the muscles that occur during strenuous exercise.

A Measure of Athletic Success

Lactate is essential to the exercising process. It helps bolster the mitochondria, energy powerhouses inside each of your muscle cells. Increase the number of mitochondria in your cells, and you'll improve your stamina and strength. High-intensity interval training in which you do short bouts of very strenuous exercise at or near your lactate threshold followed by recovery is especially effective in developing your lactate threshold. The better able you are to process lactate, the greater your ability to push high levels of performance.

About 75 percent of the lactate you produce during exercise is used as this moderating energy source; the other 25 percent leaks into the blood, which is how scientists test lactate levels during exercise. At one time, it was thought that high-level athletes produced less lactate; it's more likely that these athletes are better able to utilize the lactate they produce and leak less into the bloodstream, so their tests show lower amounts.

The Liver & Detoxification (Part 1)

By Graeme Bradshaw    

Did you ever want to know about how to look after your liver? 
This is part of a detailed series of articles explaining liver metabolism related to detoxification. You will learn how and what to do to maintain optimal liver health.  

Where is the liver? 
The Liver’s location is on the right side, at base of the ribs, shown in lilac color. The Gall Bladder sits under the liver. 

Expanded view of the gall bladder ducts - the gall bladder is under the liver

The next diagram gives a better idea of the actual appearance of the liver, as well as how the blood flows into it from the intestines. It is the first place blood that having picked nutrients, like fats, amino acids, phyto-chemicals, vitamins and minerals and any wastes from the intestines and bowels. One of the liver's primary functions is filtering the blood. Almost 4 liters of blood pass through the liver every minute for detoxification. The blood then passes out to the heart. 

Bile from the liver is both a waste product, and it helps digesting and absorbing the fats and oils form food. Bile is especially released by fatty meals. Bile is necessary for bowel peristalsis, that is constipation may be caused by lack of bile.

Green colors above indicate the “biliary tree”, which are the bile ducts draining the liver into the gall bladder. These may be blocked with fatty cholesterol-laden plaque, bilirubin and bile salts, as depicted on the picture on the right side. The gall bladder may become congested with this plaque if it is not released as well and is prone to crystallize into gall stones by mid-life if the diet is incorrect. Read on for how to prevent this.    

What are the functions of the liver?

1. It is responsible for the production of bile that is stored in the gallbladder and released when required for the digestion of fats
2. The liver stores glucose in the form of glycogen that is converted back to glucose again when needed for energy
3. It also plays an important role in the metabolism of protein and fats.
4. It stores the vitamins A, D, K, B12 and folate and synthesizes blood clotting factors.
5. Another important role is as a detoxifier, breaking down or transforming substances like ammonia, metabolic waste, drugs, alcohol and chemicals, so that they can be excreted. These may also be referred to as "xenobiotic" chemicals.

Filtering the Blood
The liver plays a key role in most metabolic processes, especially detoxification. The liver is a filter designed to remove toxic matter such as dead cells, microorganisms, chemicals, drugs and particulate debris from the bloodstream. The liver filter is called the sinusoidal system, and contains specialized cells known as Kupffer cells that are part of the white blood cell immune function. They make up 10% of liver weight, and function to ingest and break down toxic matter.  

Filtration of toxins is absolutely critical as the blood from the intestines contains high levels of bacterial waste, (endotoxins from the bowels), antigen-antibody complexes, and various toxic pollutants. When working properly, the liver clears 99% of the bacterial toxins during the first pass. However, when the liver is damaged, such as in alcoholics, the passage of toxins increases by over a factor of 10. This is similar if your intestines are too permeable, a condition known as “leaky gut”. Allergies (especially to gluten) and parasites may cause this.  

The liver neutralizes a wide range of toxic chemicals, both those produced internally and those coming from the environment. The normal metabolic processes produce a wide range of chemicals and hormones for which the liver has evolved efficient neutralizing mechanisms. However, the level and type of internally produced toxins increases greatly when metabolic processes go awry, typically as a result of nutritional deficiencies, pesticide laden foods, low fiber diets and high red meat or alcohol intake.  

Many of the toxic chemicals the liver must detoxify come from the environment: the content of the bowels and the food, water, and air. The polycyclic hydrocarbons (DDT, dioxin, 2,4,5-T, 2,3-D, PCB, and PCP), which are components of various herbicides and pesticides, are on example of chemicals that are now found in virtually all fatty tissues of the body, including the brain. Even those eating unprocessed organic foods need an effective detoxification system because all foods contain naturally occurring toxic constituents, and bacterial or fungal activity in the bowel may produce more.  

So far we’ve learned that liver plays several roles in detoxification: it filters the blood to remove large toxins, synthesizes and secretes bile full of cholesterol and other fat-soluble toxins, and now we move on to how it enzymatically disassembles unwanted chemicals. This enzymatic process usually occurs in two steps referred to as phase I and phase II. Phase I either directly neutralizes a toxin, or modifies the toxic chemical to form activated intermediates that are then neutralized by one of more of the several phase II enzyme systems.  

Proper functioning of the liver's detoxification systems is especially important for the prevention of cancer, since phase II detoxification deactivates carcinogens. Around 70% of all cancers are thought to be due to the effects of environmental carcinogens, such as those in pesticides, trans and burned fats in food, plastics and other sources of environmental estrogens, as well as air pollutants, cigarette smoke, etcetera. Our own hormones that are poorly detoxified may be cancer inducing, notably some forms of estrogens, and we are especially at risk if there is insufficient liver detoxification and bowel elimination. When combined with deficiencies of the nutrients the body needs for proper functioning of the detoxification and immune systems this issue gets worse. The level of exposure to environmental carcinogens varies widely, as does the efficiency of the detoxification enzymes, particularly phase II. High levels of exposure to carcinogens coupled with slow phase II detoxification enzymes significantly increases susceptibility to cancer.  

Bile Excretion 
The liver's second detoxification process involves the synthesis and secretion of bile. Each day the liver manufactures approximately 2 liters of bile, which serves as a carrier in which many toxic substances are dumped into the intestines. In the intestines, the bile and its toxic load are absorbed by fiber (if there is any in the diet) and then excreted. However, a diet low in fiber results in inadequate binding and reabsorption of the toxins back from the intestines into the liver. This low fiber diet (especially soluble fiber like oats and flax seed lignans) is a major cause of gall stones. This problem is magnified when bacteria in the intestine modify these toxins to more damaging forms.  

The Gall Bladder : What does it do? 
The gallbladder's main purpose is to concentrate and store your bile. Bile is a fluid made in the liver that helps you to digest fats in your small intestine. It is made from cholesterol, water, bilirubin and bile salts.  

Bilirubin is what gives bile its greenish colour – the color turns darker brown the longer it is in the intestines. Bilirubin comes from the breakdown of used red blood cells.  

When you eat fatty foods, the fats are broken down (digested) in your stomach and intestines. To get the bile to the food in your gut, your body either:

1. Releases it from the liver and down the bile ducts, straight into your small intestine
2. Stores it first in your gallbladder, which releases bile into your common bile duct as you need it
3. Fats and oils in the diet stimulate the release of bile following a meal
4. Fiber, especially soluble fibre such as from oats causes more bile to be released from the bowel, reducing gall stone formation. A low fiber diet increases gall stone risks, especially if no breakfast is eaten.

Factors causing most gallstone formation:

1. A low fiber diet. Low fiber from too few vegetables, fruits, and whole-grain foods and whole grains such as oats or flax seeds. Do you eat 5 serves of fruit and vegetables a day or have a high fiber cereal breakfast? If not add oats and flax seeds which have high lignan content that is a soluble fiber. 
2. Too much red meat, cheese, and other dairy, bacon, sausages and gravies which are all high in saturated fat, that increase triglycerides (TG’s) and cholesterol, affecting the liver and gall (makes more concentrated bile). 
3. Omega 3 oil deficiency makes the TG’s and cholesterol go higher as well. Omega-3 oil, found in fish or flax seed oil, blocks cholesterol formation in bile. 
4. Sugar (and lack of exercise) increases triglyceride (TG’s) levels in the blood – high TG’s create less soluble bile. High sugar intake increases insulin levels that increase cholesterol saturation in bile (a bad effect). 
5. Irregular meals, skipping breakfast (“coffee breakfast”) and crash dieting contribute. 
6. Estrogens (the pill and oral contraceptives, and pregnancy increase frequency of gall stones – hence women more common sufferers). Women with a family history of gallstones are best to avoid oral contraceptive pills. 
7. Some gastrointestinal diseases – including Crohns disease. 
8. Some cholesterol lowering drugs (fibric acid derivatives e.g. Cliofibrate). 
9. Incidence of liver fluke is able to precipitate a particular type of pigmented gallstone and is relatively common in Asia (common especially if raw fish is regularly eaten). 
10. Food allergies are another trigger factor for gall related symptoms – if the gall is partly blocked consumption of food allergens trigger symptoms. The most common offenders are: egg, pork, onions/garlic, chicken, chocolate, dairy products chili, coffee, oranges, wheat, corn, beans and nuts in descending order. The high fat dairy products and pork are not recommended whether you have allergy/intolerance to them or not because of their saturated fat content. 
11. Coffee contracts the gall bladder – even if de-caffeinated – so if you have gallstones coffee may cause pain. 
12. Finally an odd one - sun-burning increases risk of gallstones.

Helpful Supplements and Nutritional Measures:

1. Drink two large glasses of water on rising, and midmorning and mid afternoon to maintain the water content of the bile. Sliced un-peeled lemon in hot water is a bile stimulant too, and a healthy way to start the day. Add honey and some turmeric powder for anti-inflammatory benefits
2. Take 2 fruits and 3 - 4 vegetable serves daily, especially including the cabbage family. This is for the fiber and important anti-oxidant content. (Carrots, beets, prunes, cabbage, broccoli, brussels sprouts, kiwi, papaya, apples are all very useful).

Lose excess weight (low animal fats and/or low sugar/sweets diet)

1. Take extra mg vitamin C and 200 of vitamin E daily - improves bile solubility (Innate Response Antioxidant is our best antioxidant supplement)
2. Fish oil ideally as 3 or 4 Krill Oil capsules daily (providing 750 - 1000mg of EPA and contains fat mobilizing phosphatidyl choline). We recommend this also for Fatty Liver. Oily fish include salmon, sardine, halibut herring, trout – twice or more weekly.
3. Initially you need herbal bile stimulating herbs: Artichoke Extract is best and simplest for this, slightly lowering cholesterol and helping bowel movement along.
4. Milk thistle can be used alternatively, having more benefits on detoxification and liver protection. A product giving Milk Thistle, Globe Artichoke and further nutrients as well (choline, methionine) called Liver Support – is often given for optimal liver-gall function.
5. Exercising three times per week reduces gall stone formation.
6. Take a probiotic - Lactobacilus bowel flora. These stimulate excretion of bile from the intestine, as well as binding these as well as other intestinal toxins and removing them.

Food Manufacturers Are Fooling You

By Mike Sheridan

Fact: The unhealthiest foods you could possibly eat often have the most health claims on the label. Ironic, isn't it? Think about most breakfast cereals. You're basically eating a bowl of sugar and flour. But the front of the box is packed with health claims:

• Low fat!
• Heart healthy!
• High fiber!
• Gluten-free!
• Reduced sodium!
• Made with whole grains!

Flip that box around like a smart grown-up and take a look at the ingredient list: sugar, flour, sugar in another form, sugar in a different color, sugar with a pretty name, etc. It's Type-2 diabetes in a bright box featuring a cartoon character selling love handles and loneliness.

And now they have a new marketing angle: a clever blend of childhood nostalgia and "fat acceptance." They tell us to eat what we want and love our body no matter what it looks like. Presumably, this is because they've finally recognized that the only people still eating cereal for breakfast have already given up on their health and body composition.

Funny thing is, when looking at the evidence, it's clear that there were never really health benefits in the first place to back up all these "healthy" labels. Here's how many of them originated and why they're wrong.

1 – Low Fat

It's taken over 40 years to officially call BS on the fraudulent claims about fat. The fear of dietary fat started in the 60's and 70's and immediately moved breakfast cereal into the "healthy" category. Hey, sugar is fat free! Bacon, eggs, and butter were out. Low-fat indigestible roughage was in because the research of the time was suggesting that saturated fat was clogging our arteries and increasing our risk of heart disease.

And despite the various top-notch review studies disproving this myth today, the cereal killers, sugar-water sellers, and big pharma phonies continue to lobby government officials, pay off medical and fitness professionals, and fund bogus research studies to keep it alive.

A low-fat diet isn't a benefit because eating fat doesn't cause disease. NOT eating it probably does, and we now know the body even needs some saturated fat to function optimally.

2 – High Fiber

Once you understand the origins of the low-fat guidelines it's easy to see how the advice to eat more fiber came about.

Denis Burkitt was the man behind the 1970's research linking high-fiber diets to lower rates of disease (colorectal cancer specifically). Just like Ancel Keys (the fat fraud), his evidence was awful. He basically claimed that African tribesman were healthier than Westerners because they ate their grains whole (with the fibrous outer shell). He conveniently failed to include a number of disease-free tribes thriving on starch-less diets high in saturated fat and animal protein, like the Masai.

Nonetheless, the bran we were throwing in the garbage became a prized possession, Burkitt wrote a best-selling book, and the "high-fiber" stamp fit perfectly next to the "low-fat" one on our breakfast bowl of blood sugar and body fat. It remains there today, right along with the misconception that whole grains are healthier than refined grains and that more fiber is a good thing, regardless of the source.

Meanwhile, the only study looking at the long-term impact of eating a high-fiber diet (DART, 1989) found an INCREASED risk of heart disease (23%) and mortality (27%). Those studies looking at colorectal cancer saw no benefit to upping our fiber intake:

"Our data do not support the existence of an important protective effect of dietary fiber against colorectal cancer or adenoma." (Fuchs CS et al. NEJM, 1999)

"In this large pooled analysis... high dietary fiber intake was not associated with a reduced risk of colorectal cancer." (Park Y et al. JAMA, 2005.)

3 – Cholesterol

The "lipid hypothesis" suggests that elevated cholesterol is associated with heart disease. And when we add it to what high-fiber, low-fat fanatics tell us, it's no wonder we think the way we do and fall for bogus health claims.

Right around the time all this low-fat, high-fiber evidence was surfacing, doctors and scientists were convinced they'd found the underlying cause of atherosclerosis – the narrowing and hardening of arteries. Nearly every doctor was on board with the theory. In the early 80's the National Institute of Health gathered 14 experts who voted unanimously that, "Lowering elevated blood cholesterol levels will reduce the risk of heart attacks caused by coronary heart disease."

They did so despite the fact that a causal relationship was never established, there's a library of evidence disproving it, and the original experiments used rabbits (herbivores that can't process dietary cholesterol) and a chemically prepared bare-cholesterol, which tends to oxidize.

But along came the prescription statins, and all of a sudden the questions and doctors aggressively opposing the theory disappeared. This created an environment where we dish out damaging side effects to more than 32 million Americans to lower the thing that's NOT associated with heart disease and does nothing to prevent it.

If cholesterol were associated with heart disease, there would be fewer heart attacks in those on statins and those with lower cholesterol, but there aren't. And there would be more heart attacks in those not on statins with higher cholesterol, but there aren't. The two variables aren't even related.

What we do see is statins causing mitochondrial and hormonal dysfunction, and lower cholesterol levels associated with cognitive and neurological impairment (Alzheimer's, Parkinson's, depression). This shouldn't come as a surprise when you understand that cholesterol is a building block for cell membranes, precursor to steroid hormones and essential nutrients, and fuel provider to neurons who can't generate it on their own.

"Our finding that low plasma cholesterol is associated with depressive symptoms in elderly men is compatible with observations that a very low total cholesterol may be related to suicide and violent death." (Morgan RE, et al. 1993, Lancet.)

Cereal fiber's ability to lower cholesterol is more of a detriment than a benefit. And realistically, the people getting heart attacks are the ones with elevated triglycerides, low HDL cholesterol, and excess small-dense (oxidizable) LDL particles – the same thing eating less saturated fat, more high-glycemic carbs, and vegetable oil-filled boxes of stuff claiming to "lower cholesterol" provides.

4 – Sodium

Heard the one about the obese, pre-diabetic guy with high triglycerides? Doc told him to eat less salt!

That's a joke. Or at least it should be. Salt doesn't make you fat and it's probably the last thing the average person needs to be worrying about when it comes to health.

High blood pressure is the fourth and final phase that turns Syndrome X into the Deadly Quartet. When you have metabolic syndrome, eating less salt won't do anything to solve the real problem.

• 2 weeks – insulin resistance (hyperinsulinemia)
• 2 months – elevated triglycerides (hyperlipidemia)
• 6 months – obesity (high bodyfat)
• 12 months – high blood pressure (hypertension)

People with high blood pressure don't need to eat less salt. They need to stop drinking liquid fructose and start driving-past instead of driving-thru.

More importantly, trying to abide by the FDA and AHA's recommendations to keep salt intake below 2400 mg per day (1tsp) increases cardiovascular disease risk and mortality from a heart attack or stroke. Ironically, this appears to be the result of elevated triglycerides and reductions in insulin sensitivity – the same thing driving the high blood pressure in the first place.

"The inverse association of sodium to CVD mortality seen here raises questions regarding the likelihood of a survival advantage accompanying a lower sodium diet." (Cohen HW, et al. AJM, 2006)

Therefore, one could say that your low-salt food is a double-whammy since you're consuming the food that's elevating the cause of high blood pressure and opting for the "lowers blood pressure" variety that's making it worse.

5 – Gluten

The gliadin proteins in wheat can be damaging to many people because of those proteins' ability to induce inflammation and increase intestinal permeability. Wheat itself may also cause cravings and interfere with your appetite-regulating mechanisms.

However, this doesn't mean all products with a "gluten-free" stamp of approval are suddenly health foods. Pizza is still pizza, pancakes are still pancakes, and a slab of pound cake beside your coffee is and always will be a bad choice... gluten-free or not. This should be common sense, but millions are willingly fooled every day because it's pretty easy to convince us that a delicious junk food is fine when it has an official-looking health claim on the box.

Just like we were tricked into selecting low-fat and low-sodium packaged products because of their apparent health benefit, food marketers have simply found another way to convince you that their bag or box of garbage is healthy.

Gluten-free cereal may be better than gluten-filled cereal, but it's still cereal. And you'd be better off leaving both for the birds.

References

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10. Fuch CS, et al. 1999. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med 340(3):169-76.
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20. Kendrick M. 2007. The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It. John Blake.
21. Corona G, et al. 2010. The effect of statin therapy on testosterone levels in subjects consulting for erectile dysfunction. J Sex Med 7(4 Pt 1):1547-56.
22. West R, et al. 2008. Better memory functioning associated with higher total and low-density lipoprotein cholesterol levels in very elderly subjects without the apolipoprotein e4 allele. Am J Geriatr Psychiatry 16(9):781-5.
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27. Seneff S. 2009. APOE-4: The Clue to Why Low Fat Diet and Statins may Cause Alzheimer's
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Grains - The Real Cereal Killer

By Dr. Mercola

The persistent myth that dietary fat causes obesity and promotes heart disease has undoubtedly ruined the health of millions of people. It's difficult to know just how many people have succumbed to chronic poor health from following conventional low-fat, high-carb recommendations, but I'm sure the number is significant.

In the featured documentary, Cereal Killers, 41-year-old Donald O'Neill turns the American food pyramid upside-down—eliminating sugars and grains, and dramatically boosting his fat intake. In so doing, he improves his health to the point of reducing his hereditary risk factors for heart disease to nil.

Watching people's reactions to his diet brings home just how brainwashed we've all become when it comes to dietary fat. Most fear it. Yet they will consume sugar in amounts that virtually guarantee they'll suffer all the devastating health consequences they're trying to prevent by avoiding fat, and then some!

Fat versus Carbs—What Really Makes You Pack on the Pounds?

The fact is, you've been thoroughly misled when it comes to conventional dietary advice. Most dietary guidelines have been massively distorted, manipulated, and influenced by the very industries responsible for the obesity epidemic in the first place—the sugar and processed food industries.

Shunning the evidence, many doctors, nutritionists, and government health officials will still tell you to keep your saturated fat below 10 percent, while keeping the bulk of your diet, about 60 percent, as carbs.1 This is madness, as it's the converse of a diet that will lead to optimal health.

A recent Time Magazine2 article highlighted a report by the Environmental Working Group (EWG), which showed that many breakfast cereals contain more than 50 percent sugar by weight! Cereals marketed specifically to children are among the worst offenders. Kellogg's Honey Smacks and Mom's Best Cereals Honey-Ful Wheat topped the list with 56 percent sugar by weight. If you're looking for alternatives for your family you could try Snackimals from Barbara's. Snackimals is not on the EWG's list because it is a newer product. All of their flavors have only 7 grams of sugar per serving.

Even diabetes organizations promote carbohydrates as a major component of a healthy diet—even though grains break down to sugar in your body, and sugar promotes insulin resistance, which is the root cause of type 2 diabetes in the first place.

As noted in the film: "If we could get all diabetics to eat a high-fat, high-protein, low-carbohydrate diet, we would cut the insulin requirement so dramatically that it's been estimated that six pharmaceutical companies would go out of business tomorrow."Contrary to popular belief, you do not get fat from eating fat. You get fat from eating too much sugar and grains.

Refined carbohydrates promote chronic inflammation in your body, elevate low-density LDL cholesterol, and ultimately lead to insulin and leptin resistance. Insulin and leptin resistance, in turn, is at the heart of obesity and most chronic disease, including diabetes, heart disease, cancer, and Alzheimer's—all the top killers in the US. 

Don't Fear the Fat

In the film, O'Neill switches over to a diet where 70 percent of his calories come from healthy fat—most of it in the form of macadamia nuts (my personal favorite)—and the remaining 30 percent of his caloric intake is divvied up between protein and fibrous fruits and vegetables. Over the course of 28 days, O'Neill:

• Loses weight and body fat
• Increases his lean muscle mass
• Feels more energetic and improves his athletic performance
• Increases his resting metabolic rate
• Improves his blood pressure, cholesterol, and other measurements to the point that he no longer has any risk factors for heart disease, which he's genetically predisposed for

Of particular importance here is that O'Neill's total cholesterol and LDL levels wentup, which initially caused significant concern. However, once they tested the LDL particle numbers, the results showed that his LDL particles were the largest species known, and he had virtually no small LDL particles at all.

This is phenomenal, as it's the small, dense LDL particles that cause inflammation. Large particles do not. Also, the markers for inflammation were virtually nonexistent, showing that he has no inflammation in his body at all. All in all, his one-month long high-fat, no-carb diet experiment proved that:

• Eating fat helps you lose fat
• Eating saturated fat decreases your risk factors for heart disease
• Regardless of your genetic predisposition your diet is, ultimately, the determining factor

I would also add that his results show the benefits of a high-fat, low-carb diet for athletes, many of whom are still convinced that this type of diet will make them heavy and sluggish. On the contrary, O'Neill breaks his own athletic record during his experiment, and refers to his renewed sense of vigor as feeling like a "spring lamb."

This high and sustained energy is a hallmark of ketogenesis, where your body is burning fat rather than sugar as its primary fuel. When your body burns fat, you don't experience the energy crashes associated with carbs.

Saturated Fat and Cholesterol Are Both Necessary for Optimal Health

Contrary to popular belief, saturated fats from animal and vegetable sources provide a number of important health benefits, and your body requires them for the proper function of your:

Cholesterol—another wrongly vilified dietary component—also carries out essential functions within your cell membranes, and is critical for proper brain function and production of steroid hormones, including your sex hormones. Vitamin D is also synthesized from a close relative of cholesterol: 7-dehydrocholesterol. 

Your body is composed of trillions of cells that need to interact with one another. Cholesterol is one of the molecules that allow for these interactions to take place. For example, cholesterol is the precursor to bile acids, so without sufficient amounts of cholesterol, your digestive system can be adversely affected. It's also critical for synapse formation in your brain, i.e. the connections between your neurons, which allow you to think, learn new things, and form memories. In fact, there's reason to believe that low-fat diets and/or cholesterol-lowering drugs may cause or contribute to Alzheimer's disease.3

Replacing Refined Carbs with Healthy Fat—The Answer to Most of Your Health Concerns

Underlying most chronic diseases, including obesity, type 2 diabetes, heart disease, and cancer are inflammation and insulin/leptin resistance. When you eat carbohydrates, your blood sugar, insulin, and leptin will all temporarily rise, and these spikes are very pro-inflammatory. Where you have inflammation, disease and dysfunction follows. An excellent editorial in the journal Open Heart4 reviews the cardiometabolic consequences of replacing saturated fats with carbohydrates, which includes the following:

The answer, then, lies in avoiding these inflammatory spikes in blood sugar, insulin and leptin, and reversing insulin and leptin resistance. To do this, you need to:

• Avoid refined sugar, processed fructose, and grains. This means avoiding processed foods, as they are chockfull of these ingredients, along with other chemicals that can wreak metabolic havoc
• Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs you cut out with:
• Moderate amounts of high-quality protein from organic, grass-fed or pastured animals (this is to ensure you're not getting the antibiotics, genetically engineered organisms, and altered nutritional fat profile associated with factory farmed animals)
• High amounts of high-quality healthful fat as you want (saturated and monounsaturated). Many health experts now believe that if you are insulin or leptin resistant, as 85 percent of the US population is, you likely need anywhere from 50 to 85 percent of your daily calories in the form of healthful fats for optimal health. Good sources include coconut and coconut oil, avocados, butter, nuts (particularly macadamia), and animal fats. Avoid all trans fats and processed vegetable oils (such as canola and soy oil). Also take a high-quality source of animal-based omega-3 fat, such as krill oil.
• As many vegetables as you can muster. Juicing your vegetables is a good way to boost your vegetable intake

Another "add-on" suggestion is to start intermittent fasting, which will radically improve your ability to burn fat as your primary fuel. This too will help restore optimal insulin and leptin signaling.

What's the Deal with Protein?

Dr. Rosedale, who was one of my primary mentors on the importance of insulin and leptin, was one of the first professionals to advocate both a low-carb and moderate protein (and therefore high-fat) diet. This was contrary to most low-carb advocates who were, and still are, very accepting of using protein as a replacement for the carbs.

The problem is that, along with grains, most Americans tend to eat far too much protein. While your body certainly has a protein requirement, there's evidence suggesting that eating more protein than your body needs could end up fueling cancer growth.

Dr. Rosedale advises limiting your protein to one gram of protein per kilogram of lean body mass (or 0.5 grams per pound of lean body weight). For most people, this means cutting protein down to about 35-75 grams per day. Pregnant women and those working out extensively need about 25 percent more. I believe this theory is worthy of consideration. The key though is to add healthy fat to replace the carb and protein calories you're cutting out of your diet. Again, sources of healthy fat include:

Your Health Is Within Your Control

Groundbreaking research by the likes of Dr. Robert Lustig and Dr. Richard Johnson (author of the books, The Sugar Fix and The Fat Switch) clearly identifies the root cause of obesity, diabetes, heart disease, and numerous other chronic diseases, and it's notfat. It's refined sugar—particularly fructose—consumed in excessive amounts. Their research, and that of others, provides us with a clear solution to our current predicament. In short, if you want to normalize your weight and protect your health, you need to address your insulin and leptin resistance, which is the result of eating a diet too high in sugars and grains.

For a comprehensive guide, see my free optimized nutrition plan. Generally speaking though, you'll want to focus your diet on whole, ideally organic, unprocessed or minimally processed foods. For the best nutrition and health benefits, you'll also want to eat a good portion of your food raw.

Sugar is highly addictive, and if you're like most people, you're no stranger to carb cravings. Just know that once your body gets used to burning fat instead of sugar as its primary fuel, those cravings will vanish. Many cereals and other grain products would not be quite as harmful if they didn't also contain so much added sugar. Even many organic brands contain excessive amounts. This is unfortunate, since many (Americans in particular) are really indoctrinated to eat cereal for breakfast. I've been working on a low-sugar cereal line for some time now, to provide a healthier alternative for those who really don't want to give up their breakfast cereal. I hope to have it ready sometime this summer.

Last but not least, for those of you still concerned about your cholesterol levels, know that 75 percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol, thereby reducing your risk of both diabetes and heart disease.

Also, remember that even if a high-fat, low-carb diet was to raise your total cholesterol and LDL, it doesn't automatically mean that your diet is increasing your risk factors for heart disease. As O'Neill did in this film, you need to test your LDL particle number. Large-sized particles are good, while the smaller, denser particles can penetrate the lining of your arteries and stimulate the plaque formation associated with heart disease. The former does NOT increase your heart disease risk, while the latter one will. To learn more about LDL particle numbers and how to test them, please see my previous interview with Chris Kresser, L.Ac., which goes into this in some detail.

• 1 US Department of Agriculture, Dietary Guidelines for Americans 2010 (PDF)
• 2 Time May 15, 2014
• 3 Stephanie Seneff, APOE-4: The Clue to Why Low Fat Diet and Statins may Cause Alzheimer's
• 4 Open Heart March 5, 2014

Too Much Protein??

Media sources often report, “too much protein stresses the kidney.” What does science say? Martin and colleagues reviewed the available evidence regarding the effects of protein intake on kidney function with a particular emphasis on kidney disease. The researchers found: “Although excessive protein intake remains a health concern in individuals with preexisting renal disease, the literature lacks significant research demonstrating a link between protein intake and the initiation or progression of renal disease in healthy individuals.” In addition “At present, there is not sufficient proof to warrant public health directives aimed at restricting dietary protein intake in healthy adults for the purpose of preserving renal function.” Protein restriction is common treatment for people with kidney problems.

Protein: The Facts, the Myths, and the Real Science

Everyone has an opinion about protein, and the myths surrounding it are rampant. That's why sorting the facts from the crap will lead to better choices regarding your own diet and protein intake. Answer the questions below and see if you've been falling for the myths.

Fact or Myth?

The RDA (Recommended Dietary Allowance) protein suggestions are just fine for people who work out.

Hint: The RDA guideline for protein is 0.8 grams per kilogram of bodyweight per day. So if you weigh 190 pounds (86 kilograms) you'd need about 69 grams of protein.

The Answer: Lifters and athletes concerned with their performance or physique require more protein than what's recommended by the RDA. So it's a myth (and a joke) that the RDA protein recommendations are adequate for ass-kicking individuals.

Here's Why: RDA protein recommendations are too low for certain groups. Those recommendations were never intended for people attempting to enhance performance, maintain, or gain muscle. In fact, a higher protein intake may have positive benefits regarding different health ailments including obesity, type 2 diabetes, osteoporosis, heart disease and muscle wasting.

The RDA guideline reflects the minimum daily needs of protein required to maintain short-term nitrogen balance in healthy, moderately active people. Nitrogen balance compares the amount of nitrogen coming into the body (from dietary protein) to the amount being lost. It's often used as a measurement of protein balance since protein is 16 percent nitrogen.

If you're consuming the same amount of nitrogen that you're losing, you're in nitrogen balance. If you're consuming more than you're losing, you're in positive nitrogen balance. If you're losing more than you're consuming, you're in negative nitrogen balance and are losing protein.

Nitrogen balance studies often involve examining urinary nitrogen levels. Approximately 90 percent of the nitrogen in urine is urea and ammonia salts – the end products of protein metabolism. The remaining nitrogen is accounted for by other nitrogen-containing compounds.

This nitrogen balance method is useful, but it has problems: Urine collections tend to underestimate nitrogen losses, dietary intake tends to be overestimated, miscellaneous skin and hair losses are prone to error, and the response to increased protein intake varies tremendously.

The Really Geeky Stuff

1. In a review published in the International Journal of Sports Nutrition, researchers concluded, "Those involved in strength training might need to consume as much as 1.6 to 1.7 grams of protein per kilogram per day (approximately twice the current RDA) while those undergoing endurance training might need about 1.2 to 1.6 grams per kilogram per day (approximately 1.5 times the current RDA)."
2. In another article published in Nutrition & Metabolism, researcher Donald Layman argued that the dietary guidelines should be improved and reflect new understandings about protein requirements. According to him, "During the past decade a growing body of research reveals that dietary protein intakes above the RDA are beneficial in maintaining muscle function and mobility." Diets with increased protein have been shown to improve adult health when it comes to treatment or prevention of obesity, type 2 diabetes, osteoporosis, heart disease and muscle wasting.
3. A review published in the International Journal of Sport Nutrition and Exercise Metabolism was conducted to evaluate the effects of dietary protein on body composition in energy-restricted resistance-trained athletes, and to provide protein recommendations for these athletes.

The researchers concluded that "...the range of 2.3 to 3.1 grams per kilogram of FFM (fat free mass) is the most consistently protective intake against losses of lean tissue." In other words, for every kilogram on your body that's not fat, you should be consuming 2-3 grams of protein in order to preserve lean tissue. So if you have 190 pounds of lean tissue, up to 258 grams of protein would be optimal for you.

In addition, the goal of the athlete should be considered. Leaner athletes or those having a primary goal of maintaining maximal FFM should aim toward intakes approaching the higher end of this range. Even higher levels of protein than those recommended in the review are not uncommon in exercising individuals. It's unlikely that negative health consequences will follow from higher levels of intake, assuming there are no related health problems that would suggest limiting intake.

Fact or Myth?

The thermic effect of protein is the same as it is for carbs and fat.

Hint: The thermic effect of feeding or diet induced thermogenesis (DIT) is the amount of energy your body has to expend in order to digest and assimilate food. So picture a lean chicken breast (mostly protein), a bowl of rice (mostly carb), and tablespoon of butter (mostly fat). Which do you think your body will have to work hardest to digest?

The Answer: Among the three macronutrients, protein ranks highest in diet induced thermogenesis. So it's a myth that they're all equal in terms of their thermic effect. That means it'll cost you more calories to digest and absorb protein than it would fat and carbohydrate.

Here's Why: The consumption of protein requires an expenditure of 20-30% of the calories derived from protein. So, if 200 calories of protein are eaten, 40-60 calories are burned during digestion. DIT from carbohydrate is 15-20% and 2-5% for fat.

Fact or Myth?

Protein is more satiating (filling) than fat or carbohydrate.

Hints: Protein has an influence on CCK (cholecystokinin) and ghrelin. Protein may stimulate cholecystokinin (CCK) and decrease ghrelin. CCK is secreted mostly from the inner layer of the gastrointestinal tract has been shown to act as a satiety signal. The satiating effect of CCK was first demonstrated when administering CCK to rats. It "dose dependently" reduced meal size. Ghrelin is produced primarily in the stomach and has appetite increasing properties. Ghrelin levels are relatively high prior to a meal and they decrease after a meal.

The Answer: It's a fact that protein is usually more satiating than fat or carbs. When comparing protein, fat, and carbohydrate, protein is generally reported as the most satiating (satisfying to a point of full or beyond) and fat as the least satiating.

Here's Why: Research indicates that one of the primary factors involved with the satiating effects of protein is the thermic effect of feeding, mentioned above. Though protein's influence on ghrelin and CCK may play a large role in its satiating effects, more research needs to be conducted in these areas, as findings have been indecisive. Future research should concentrate on different levels of protein, different types of protein, and consumption of proteins in short and long term.

The Really Geeky Stuff

1. A review published in Nutrition & Metabolism reported that protein induced thermogenesis has an important effect on satiety. "Protein plays a key role in body weight regulation through satiety related to diet-induced thermogenesis."
2. A study published in Physiology & Behavior investigated the relative satiating effect of the macronutrients in lean women. On four separate occasions, the composition of an iso-caloric lunch "preload" was controlled in 12 lean women. Macronutrient composition had a significant effect on short-term hunger – the women were less hungry after the protein preload compared to the preloads with the other macronutrients. They also ate less after the protein preload.
3. A study published in the American Journal of Clinical Nutrition tested the prediction that increasing protein while maintaining the carb content of a diet lowers body weight due to decreased appetite and decreased calorie intake. The study showed when increasing the protein intake from 15% of diet to 30% of diet (while eating the same amount of carbs) there was a decrease in appetite and fewer calories were consumed.
4. The Journal of Clinical Endocrinology & Metabolism published a study that compared the effect of different proteins and carbohydrates on indicators of appetite and appetite regulatory hormones. CCK level was one of the primary outcomes measured.

Calorie intake was higher after the glucose preload compared with lactose and protein preloads. CCK level was higher 90 minutes after the protein preloads compared with glucose and lactose level. Researchers concluded that "acute appetite and energy intake are equally reduced after consumption of lactose, casein, or whey compared with glucose."

One Quick Caveat

The research sometimes gets a little messy. For example, some studies are indecisive when it comes to protein intake and ghrelin levels. This is why you need to rely on your own reasoning, logic, and experience while gathering info from the research.

References

1. Blom, A.M., Lluch, A., Stafleu, A., Vinoy, S., Holst, J., Schaafsma, G., & Hendriks, H. (2006). Effect of high-protein breakfast ont he postprandial ghrelin response. The American Journal of Clinical Nutrition, 83(2), 211-220.
2. Bowen, J., Noakes, M., Trenerry, C., & Clifton, P.M. (2006).Energy intake, Ghrelin, and Cholecystokinin after Different Carbohydrate and Protein Preloads in Overweight Men. The Journal of Clinical Endocrinology & Metabolism, 91(4).
3. Helms, E., Zinn, C., Rowlands, D.S., & Brown, S.R. (2014). A Systematic Review of Dietary Protein During Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism, 24, 127-138.
4. Layman, D.K.(2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & Metabolism, 6(12), Lemon, P. (1998). Effects of exercise on dietary protein requirements. International Journal of Sports Nutrition, 8(4), 426-447.
5. Lucas, M, & Heiss C.J.(2005) Protein needs of older adults engaged in resistance training: A review. Journal of Aging and Physical Activity, 13(2), 223-236.
6. Moran, L.J., Luscombe-Marsh, N.D., Noakes, M., Wittert, G.A., Keogh, J.B., & Clifton, P.M. (2005). The Satiating Effect of Dietary Protein Is Unrelated to Postprandial Ghrelin. The Journal of Clinical Endocrinology & Metabolsim, 90(9).
7. Poppitt, S.D., McCormack, D., & Buffenstein, R. (1998).Short-term effects of macronutrient preloads on appetite and energy intake in lean women. Physiology & Behavior, 64(3), 279-285.
8. Weigle, D.S., Breen, P.A., Matthys, C.C., Callahan, H.S., Meeuws, K.E., Burden, V.R., & Purnell, J.Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American Journal of Clinical Nutrition, 82(1), 41-48.
9. Westerterp, K.R. (2004). Diet induced thermogenesis. Nutrition & Metabolism, 1, 1-5

What Enzymes Does Mercury Inhibit?

Mercury is a heavy metal that has been used for centuries as a medicine and a poison. Common exposures come from contaminated seafood, dental amalgams, and vaccines for infants. Mercury can exist in 11 different chemical states or compounds. At the molecular level, it forms bonds with sulfhydryl groups on an enzyme, which are parts of the enzyme that contain a sulfur atom that is attached to a hydrogen atom (SH). Binding of mercury can change the shape of the enzyme and block its activity. Enzymes inhibited by mercury include acetylcholinesterase, catalase, dipeptyl peptidase (CD26), amylase, lipase, lactase and glucose-6-phosphatase.

Acetylcholinesterase

Acetylcholine is one of the main neurotransmitters that nerves use to control muscle movement. After release, acetylcholine must be degraded in order to stop the “go” signal from continuing to stimulate the receiving cell. Acetylcholine is degraded by an enzyme called acetylcholinesterase. This enzyme is found in the synaptic cleft, which is the space between the "fingertips" of a nerve cell and the neighboring cell that the nerve activates. Mercury inhibits this enzyme differently in different species, depending on whether it can easily find a sulfhydryl group to latch onto. For human acetylcholinesterase, it takes millimolar amounts of mercuric chloride (HgCl2) to inhibit the enzyme.

Catalase

Catalase is an enzyme that converts hydrogen peroxide into water and oxygen. Hydrogen peroxide is regularly produced by cells as they make energy in a process called cellular respiration. Hydrogen peroxide is toxic at high levels, so cells get rid of it via the enzyme catalase. Though it is widely known that mercury inhibits catalase, it may do so by binding to sites other than sulfhydryl groups. It is interesting to note that when a person absorbs elemental mercury, which causes brain damage, catalase is the enzyme in the red blood cells that converts elemental mercury into an ionic form (mercuric salt).

Creatine Kinase

Mercury also inhibits the enzyme found in skeletal muscle called creatine kinase. Muscle cells contract by using an energy molecule called adenosine triphosphate (ATP), a molecule with three -- thus the “tri” prefix -- phosphates. Energy is released for an enzyme when the enzyme grabs ATP and breaks off one phosphate, resulting in adenosine diphosphate (ADP) -- “di” means two. A quick way of making ATP is to take a phosphate from a sugar molecule called phosphocreatine and add it to ADP. Creatine kinase is the enzyme that recharges ADP into ATP in this way. Mercury inhibits creatine kinase in several ways. Mercury blocks creatine kinase’s ability to bind ADP or the magnesium ion that the enzyme needs in order to function properly.

Digestive Enzymes

Mercury binds to sulfhydryl groups, which is found on the amino acid cysteine. Since cysteine is a common amino acid in many enzymes, mercury inhibits a whole host of enzymes. The "Journal of Applied Toxicology" reported the effects of inorganic mercury in the liver tissue of freshwater fish. Mercury inhibited many enzymes involved in digestion of food molecules, such as protein, carbohydrate and fat: amylase, lipase, lactase and maltase. Mercury also inhibited glucose-6-phosphatase, an enzyme involved in the production and export of glucose in cells.

A Heads-Up Look at Brain Health

Medical advances of today and the very near future — gene therapies, nanotechnology, targeted monoclonal antibodies, cloning, and more — will allow us to “repair” or “replace” damaged and diseased body parts and raise the average life expectancy to 100 years or more. The problem with this magnificent advancement is the studies which suggest that 40% of those reaching 85, and nearly 100% of those reaching 120, will be senile. Of what use is living to a ripe old age if we cannot enjoy it, or even be aware that we’re alive?

Brain Studies

Some 2000 years ago the ancient Greeks attributed all behavior to four temperaments: Hot, Dry, Moist, and Cold. The Romans attributed all symptoms and behaviors to four body fluids, which they called humors: Phlegm, Yellow Bile, Black Bile, and Blood. While Hippocrates, Galen, and hundreds of others slowly advanced the understanding of human anatomy and physiology, the brain sat unstudied for over 1500 years. It was not until the 18th and 19th centuries that brain anatomical science progressed to the point that four distinct lobes were identified, with specific behaviors and body functions ascribed to each.

Over the next 100 years, biochemical and pharmaceutical researchers discovered four separate brain chemicals, called neurotransmitters, that were used by the brain. Somewhat later, four distinct brain waves, or patterns of electrical activity, were discovered and correlated with specific lobes in the brain. Only fairly recently have researchers started to understand this most mysterious organ.

From the 1950s to present, psychiatrists and phychologists have described four broad classifications of human behavior: extroverted or introverted, intuitive or sensing, thinking or feeling, and perceiving or judging. If you suspect that these four primary behaviors can be assigned to a specific lobe, you’d be right!

Brain malfunctions, as manifested by psychiatric problems or unacceptable behavior, can be largely attributed to an imbalance of neurotransmitters within the brain. Unfortunately, discovering these levels within a living brain was not an easy task. (If you think a spinal tap is a risky procedure, just imagine a “brain tap” gone wrong!) What was needed was a simple, noninvasive test to measure the levels of neurotransmitters in a functioning human brain. Various scans of the brain can be employed, but they cannot show actual brain function. For example, an MRI of a patient’s brain right before death and right after death would be identical.

After 25 years of painstaking work, neurological researchers have finally uncovered a long-hidden piece of the puzzle — the relationship between the brain’s chemicals and the brain’s electricity. This discovery allowed clinicians to diagnose brain dysfunction with a simple, noninvasive assessment of the brain’s electrical activity. By measuring the four electrical components of brain activity, doctors can determine the levels of the four neurotransmitters and initiate treatment protocols to correct a deficiency of one or more of them.

Correlation Times Four

Four temperaments; four humors; four neurotransmitters; four lobes; four classes of human behavior; four brain waves; four electrical measurements of brain function. How do these relate? The following table shows the relationship between brain lobes, neurotransmitters, behaviors or personality types, and electrical measurements.

The table above shows the electrical measurements used to determine neurotransmitter levels. As a person ages, his brain goes through a slow decline, or “electropause,” in which the voltage, speed, rhythm, and synchrony change. By measuring these four electrical characteristics, a person’s “brain age” can be determined, which may be younger or older than typical for his chronological age. More importantly, a deficiency in one or more neurotransmitters can be detected and steps taken to restore normal levels.

A computerized diagnostic device called a Brain Electrical Activity Map (BEAM) measures these four values and creates a “picture” of the brain’s electrical activity. It records and tracks the progression of the positive wave created in the brain by an external stimulus, such as a sound (auditory evoked potential) or a flash of light (visual evoked potential).

Speed. A “normal” brain takes about 300 msec (milliseconds) plus a person’s age in years to “think.” This is the measurement of the time delay, or latency, between a stimulus given and the recognition of that stimulus in the brain. As the latency increases (speed decreases), a person moves from mild cognition deficits to severe dementia.

Voltage. A “normal” brain creates an electrical potential of about 10 µv (microvolts). The voltage generated in a person’s brain is related to his ability to concentrate, and low voltage can result in memory impairment, obesity, addictions, or schizophrenia.

Rhythm refers to the regularity of a person’s brain waves. Like cardiac rhythm, the more smooth the rhythm, the better. Brain-wave arrhythmias yield a spectrum of disorders from anxiety and recurring headaches to manic depression and seizures.

Synchrony is a comparison of the electrical activity in each of the hemispheres of the brain. It is common for a person to be dominant in one hemisphere or the other, but a severe imbalance in the electrical activity of the right vs. left hemisphere can lead to sleep disorders, IBS, somatization disorders, or phobias.

Acetylcholine

Review: A “normal” brain takes about 300 msec (milliseconds) plus a person’s age in years to “think.” This is the measurement of the time delay, or latency, between a stimulus given and the recognition of that stimulus in the brain. As the latency increases (speed decreases), a person moves from mild cognition deficits to severe dementia.

Acetylcholine-associated disease states

A diagnostic evaluation of a person’s brain speed can give objective evidence of disturbances in cognition, memory, attention, and behavior. After subtracting the patient’s age, the baseline latency measurement indicates the following: 300 msec is “normal”; 350 msec indicates mild to moderate disturbances in cognitive function (“muddled thinking”); 360 to 370 msec indicates ADD or variability of attention, errors of omission or commission, and delayed reaction time; 380 msec is typically found in Parkinson patients; 420 msec is the threshold for Alzheimer disease, with increasing latency as the dementia progresses. Early detection of deficiencies in the speed at which the brain operates can allow early intervention to slow or reverse the decline, possibly delaying or preventing the onset of Alzheimer and other dementias.

Beyond detecting a frank disease state associated with severe acetylcholine deficiency, physicians can analyze thebalance of the four neurotransmitters to determine a patient’s personality type.

The acetylcholine-dominant personality

Acetylcholine is produced in the parietal lobes, which are responsible for thinking functions such as language processing, intelligence, and attention. People with an excess of acetylcholine (about 17% of the world’s population) are adept at working with their senses and view the world in sensory terms. They are quick thinkers, highly creative, and open to new ideas. Flexibility, creativity, and impulsivity open them up to trying almost anything, as long as it offers the promise of excitement and something new; they are not afraid of failure. They love to travel and have a quest for lifelong learning. These people also tend to be extremely sociable, even charismatic. They love making new friends and put a lot of energy into all of their relationships, whether at work, at home, or in the community. They are eternally optimistic, romantic with their significant other, and attentive to the needs of their children. They are quite popular with a broad range of people. People with extremely high levels of acetylcholine, however, risk giving too much of themselves to others, even to the point of being masochistic. They may feel that the world is taking advantage of them, or they may become paranoid. Too much acetylcholine can drive a person into isolation.

The acetylcholine-deficient personality

Low levels of acetylcholine result when either the brain burns too much or produces too little. Shifts in personality occur at a much milder deficiency than the dementia- producing deficiencies mentioned earlier. These personality traits can, in fact, manifest when the acetylcholine level is only slightly lower than the levels of the other three neurotransmitters. And remember, we’re looking at the relative balance of neurotransmitters. A deficiency in one neurotransmitter is usually offset by an excess of another, which typically produces the personality traits associated with a dominance of that other neurotransmitter.

The eccentric. The absence of thought connections to other people and the world makes this person’s behavior seem odd. The eccentric usually steers away from human interaction and keeps himself isolated. Outwardly, he appears bland and inexpressive. When even mildly stressed, however, he can become a danger to himself and others.

The perfectionist. This person is usually hard working, detail oriented, devoted, and exacting. Self-discipline is a hallmark of this personality type, which can be either a plus or a minus, depending on the severity of the imbalance and which other neurotransmitter is dominant. This person can be an excellent worker, or he can be rigid and obsessive to the point that nothing is actually accomplished. The perfectionist’s life is usually lacking in enjoyment, relaxation, and warmth, which can make that person unapproachable.

Dopamine

Review: A “normal” brain creates an electrical potential of about 10 µv (microvolts). The voltage generated in a person’s brain is related to his ability to concentrate, and low voltage can result in memory impairment, obesity, addictions, or schizophrenia.

Dopamine-associated disease states

A person’s ability to concentrate can be directly correlated with his dopamine level. A diagnostic evaluation of the voltage in a person’s brain can give objective evidence of disturbances in concentration and memory. Low dopamine levels can be involved in difficulty performing routine tasks, a variety of sexual disorders such as loss of libido or anorgasmy, various addictions, from caffeine to opiates, and decreased physical activity due to fatigue. Obesity is a common result of the combination of sugar cravings and low physical activity associated with suboptimal dopamine levels in the brain.

Brain voltage can vary within the range of 0 µv (dead) to 20 µv (super concentration), with 10 µv being classified as “normal.” The voltage range correlates as follows: 0-2 µv is typically found in cocaine babies; 2-4 µv can indicate severe addictions, severe attention deficit disorder, or schizophrenia; 5-6 µv indicates a chronic brain disorder; 7 µv is found in those with moderate addictive behavior, such as caffeine and sugar cravings; 8-9 µv is typical for mild to moderate memory and thinking disturbances, including mild attention deficit; 10 µv is “normal”; and above 10 µv indicates an increased ability to concentrate, even to the rejection of external stimuli at the high end of the range.

Drugs that increase dopamine levels have been used as adjunctive therapy for schizophrenia and opiate addiction. Beyond detecting and treating frank disease states associated with a severe dopamine deficiency, physicians can analyze the balance of the four neurotransmitters to determine a patient’s personality type.

The dopamine-dominant personality

Dopamine is the source of the brain’s power and energy. People with an excess of dopamine (about 17% of the world’s population) thrive on energy. They are likely to be strong-willed individuals who know what they want and how to get it. They are highly rational, more comfortable with facts and figures than feelings and emotions. They can be self-critical, but do not accept criticism or negative feedback from others. These people function well under stress, focusing intently on the task at hand. They are tireless and typically need less sleep than average. Strategeic thinking, invention, and problem-solving are the hallmarks of these individuals. In their personal lives, they like activities related to knowledge and intellect. They can be competitive in sports, but prefer individualized sports over group sports. They tend to establish personal relationships easily, but may have trouble nurturing them. As highly rational people, they have trouble understanding that many people believe feelings are more important than reason. They have a tendency to want to exert control over their spouse and children, and a successful marriage depends on the loyalty and goodwill of the spouse.

People with extremely high levels of dopamine, however, can be overly intense, driven, and impulsive. They may turn to violence as a way of creating controlled environments of excitement and power. Teens may be driven to shoplifting, street racing, or date rape. Criminals — especially repeat sexual offenders — often have extreme dopamine levels and a heightened libido that frequently accompanies it.

The dopamine-deficient personality

Low levels of dopamine result when either the brain burns too much or produces too little. Shifts in personality occur at a much milder deficiency than the disease- producing deficiencies mentioned earlier. Personality shifts can, in fact, manifest when the dopamine level is only slightly lower than the levels of the other three neurotransmitters. And remember, we’re looking at the relative balance of neurotransmitters. A deficiency in one is usually offset by an excess of another, which typically produces the personality traits associated with a dominance of that other neurotransmitter.

Dopamine production determines the brain’s power, as measured by voltage. As the voltage becomes suboptimal, the person literally slows down, mentally and physically. Minor deficiencies can produce a range of mental and physical symptoms, such as mild memory loss, mild depression (“the blues”), panic disorder, PMS, insomnia, fatigue, mild hypertension, nicotine addiction, and obesity. Sexual side effects, such as loss of libido and difficulty achieving orgasm, are common among people with a dopamine deficiency.

The previous two neurotransmitters — acetylcholine and dopamine — can be thought of as the brain’s “on” switch, providing energy, power, and speed. The next two — gamma-aminobutyric acid (GABA) and serotonin — function as the brain’s “off” switch, providing calmness, rest, and sleep. A balance of the “on” and “off” neurotransmitters is necessary for proper brain function.

GABA

Review: Rhythm refers to the regularity of a person’s brain waves. Like cardiac rhythm, the more smooth the rhythm, the better. Brain-wave arrhythmias, or dysrhythmias, yield a spectrum of disorders from anxiety and recurring headaches to manic depression and seizures.

GABA-associated disease states

Gamma-aminobutyric acid (GABA) is the major inhibitory neurotransmitter in the brain. It has a calming, stabilizing effect. It controls the brain’s rhythm, which allows a person to function at a steady pace and prevent him from becoming too “hyper.” As the brain’s GABA level declines, brain waves begin to become less rhythmic. This can bring on a multitude of symptoms, both psychological and physical.

Mild brain-wave dysrhythmias can produce anxiety and its accompanying physical manifestations: restlessness, sweating, cold or clammy hands, butterflies in the stomach, and a lump in the throat. Other physical symptoms that can appear with a moderate GABA deficiency include carbohydrate cravings, an abnormal sense of smell, and unusual allergies. As GABA levels further decrease, anxiety can become more pronounced and produce attention-deficit disorders, PMS, flushing, trembling, hypertension, cystitis, and gastrointestinal disorders. At the most extreme deficiency, this can become full-blown panic attacks, manic depression, migraine headaches, hyperventilation, palpitations, tachycardia, blurred vision, tinnitus, twitching, and seizures. Advanced psychological symptoms can include severe delusions, feelings of dread, and a short temper that can progress into full-blown rage reactions and violence. Chronic marijuana and alcohol abuse can signal an acute GABA deficiency.

Beyond detecting and treating frank disease states associated with GABA deficiencies, physicians can analyze thebalance of the four neurotransmitters to determine a patient’s personality type.

The GABA-dominant personality

People with high GABA levels (about 50% of the world’s population) share the common attributes of stability, consistency, sociability, and concern for others. They are nature’s most dependable people. They can be counted on to show up at work every day and be there when others need them. At work, GABA- dominant people are the ones who set goals, organize projects, schedule activities, and keep others on task. Their punctuality, objectivity, practicality, and confidence make them excellent employees. Organization is paramount to them — at work, at home, and in their social life. It’s no wonder that these people gravitate to careers as administrators, accountants, air-traffic controllers, meeting planners, nurses, EMTs, and yes, medical transcriptionists. They’re the ones in the group who stay focused on the matter at hand. They are the consummate team player, both metaphorically and literally. In their personal life, such people derive pleasure from taking care of their family and friends. They can be a serene island in a sea of chaos. Although they like group activities, they cherish one- on- one relationships. Their friends are forever, and their marriage is a long- term commitment. Nurturing and making others happy is their ultimate goal. They tend to be religious and believe in traditions, especially where friends and family are involved, such as holiday gatherings.

As with the other neurotransmitters, it is possible to have too much of a good thing. People who produce too much GABA can be organizational to the point of setting rigid schedules and micromanaging others, whether as a boss, a coworker, a friend, or spouse. Excess GABA can dramatically increase a person’s nurturing tendencies. They can spend enormous amounts of time and energy looking for opportunities to give love and care to others, at the cost of their own needs not being met.

The GABA-deficient personality

Low levels of GABA result when either the brain burns too much or produces too little. Shifts in personality occur at a much milder deficiency than the disease- producing deficiencies mentioned earlier. Personality shifts can, in fact, manifest when the GABA level is only slightly lower than the levels of the other three neurotransmitters. And remember, we’re looking at the relative balance of neurotransmitters. A deficiency in one is usually offset by an excess of another, which typically produces the personality traits associated with a dominance of that other neurotransmitter.

Unlike a balanced brain that creates energy in a smooth, steady flow, a person with low GABA creates energy in bursts. This brain dysrhythmia can upset the body in a number of ways, but none is more pronounced than in the realm of emotional well- being. Specifically, he can lose the ability to effectively deal with life’s stresses. He may begin to feel nervous, anxious, and irritable. He may demonstrate poor emotional stability, lack impulse control, and resort to childish behavior. It can also manifest as poor verbal memory and difficulty concentrating. Physically, low GABA levels can bring on a variety of subacute conditions such as allergies, transient aches, instability while walking, diarrhea or constipation, and insomnia or hypersomnia. Usually, such physical annoyances occur one after another to the point that a person begins to wonder about his general state of health.

Serotonin

Review: Synchrony is a comparison of the electrical activity in each of the hemispheres of the brain. It is common for a person to be dominant in one hemisphere or the other, but a severe imbalance in the electrical activity of the right vs. left hemisphere can lead to sleep disorders, IBS, somatization disorders, or phobias.

Serotonin-associated disease states

Correlating with delta waves in the brain, serotonin affects your ability to rest, regenerate, and find serenity. Adequate serotonin allows the brain to recharge and rebalance itself each night, so that you can begin each morning with a fresh start. Serotonin is produced in the occipital lobes, which is also the center of sight.

As serotonin levels drop, the right and left hemispheres become desynchronized, producing feelings of being out of control. Moderately low levels can produce depression, mild hypertension, arthritis, poor temperature regulation, sexual disturbances such as premature ejaculation or delayed arousal response, bowel disturbances, mild PMS with emotional outbursts, learning disorders, obsessive- compulsive behavior, and insomnia, which tends to further lower serotonin levels. As levels drop further, hypertension can become uncontrolled, arthritis can intensify, PMS can become severe, and a wide range of perimenopausal symptoms can occur. With a severe shortage of serotonin, physical and psychological disturbances may become life threatening, with bingeing, masochism, severe depression and other serious mood disorders, addictions including alcoholism and drug abuse, somatization disorders, schizoaffective disorders, and schizophrenia with hallucinations. Physically, a severe serotonin deficiency can cause insomnia/ hypersomnia sleep cycles measured in days and increase hypertension to the point of producing a stroke.

Beyond detecting and treating frank disease states associated with serotonin deficiencies, physicians can analyze the balance of the four neurotransmitters to determine a patient’s personality type.

The serotonin-dominant personality

People with high serotonin levels (about 17% of the world’s population) know how to live in the moment. Realistic and impulsive, they are highly responsive to sensory input. They’re active participants in life who thrive on change. They take their vacations at a different spot each year. They try new foods, new hobbies, and new friends, and they have a natural disdain for order, structure, and authority. They’re optimistic, cheerful, easygoing, and the life of the party. A serotonin-dominant person gravitates to trades or professions that offer a variety of tasks, an ever-changing environment, and interactions with different people. Their keen hand-eye coordination makes them well suited to using various tools to accomplish their tasks. Construction workers, truck drivers, military personnel, hairstylists, pilots, surgeons, chiropractors, movie stars, fashion models, photographers, and professional athletes likely owe their skills to ample serotonin levels. Preferred sports can include mountain climbing, hunting, skydiving, hang gliding, scuba diving — just about anything that offers a personal challenge along with a certain level of excitement. They play hard and have the time of their life when doing activities that others would consider too dangerous. In relationships, they can be romantic and passionate, but they also love their independence and often refuse to be tied down. Due to their impulsivity and desire for change, they tend to move away from people before deep relationships develop. In fact, their friendships are typically many and varied — wide instead of deep. They have a fondness for children, but make better aunts and uncles than parents.

As with the other neurotransmitters, it is possible to have too much. An excess of serotonin can make a person extremely nervous. He can become hesitant, distracted, hypersensitive to criticism, and morbidly afraid of being disliked. Excessive serotonin can make a person believe he is inadequate and inferior. Sadness and anger are constant companions, and although he may have a desperate desire for interpersonal interaction, he is too fearful to even make an attempt.

The serotonin-deficient personality

Serotonin deficiency can occur from experiencing too much excitement (thereby metabolizing large amounts of serotonin) and/or not getting sufficient sleep (causing the brain to generate less serotonin). Shifts in personality occur at a much milder deficiency than the disease- producing deficiencies mentioned earlier. Personality shifts can, in fact, manifest when the serotonin level is only slightly lower than the levels of the other three neurotransmitters. And remember, we’re looking at the relative balance of neurotransmitters. A deficiency in one is usually offset by an excess of another, which typically produces the personality traits associated with a dominance of that other neurotransmitter.

A common sign of serotonin deficiency is depression and fatigue. The chronic lack of sufficient sleep means that the brain is unable to rest, regenerate, and resynchronize. This can manifest in the personality as a flat affect (a classic sign of depression) and a lack of pleasure, artistic appreciation, and common sense. The person may become codependent, obsessive- compulsive, or exhibit loner tendencies. He can be impulsive or perfectionistic, painfully shy or masochistic. Someone with multiple phobias is typically serotonin deficient. The frequent use of ecstasy, PCP, and LSD also signals a serotonin deficiency.

Lettin’ the good guys in,
Keepin’ the bad guys out

We have been made with a wonderful mechanism to prevent harmful substances from entering the brain. Not everything that circulates in the blood stream is allowed entry into the brain. There is a barrier between the blood and the brain, logically called the blood-brain barrier, that allows only glucose and certain nutrients selective access to the brain. This membrane protects the brain from toxins and other substances that would cause it damage. It also “holds in” certain substances manufactured by the brain, notably neurotransmitters, that would be lost through diffusion throughout the rest of the body if allowed to pass into the blood stream. Therefore, the same membrane that prevents toxins from passing through also prevents neurotransmitters from passing through. This characteristic of the blood-brain barier is the reason why a Parkinson disease patient, for example, cannot receive an injection of dopamine to restore the dopamine level in his brain and reverse the disease. So the dilemma is how to raise the level of specific neurotransmitters in the brain, when simple supplementation with those neurotransmitters is ineffective.

The answer lies in finding a way to “coax” the brain to produce more endogenous neurotransmitters. It turns out that the answer is fairly simple — give the brain more raw material, and it will make more neurotransmitters. Fortunately, the mechanism by which the brain makes each neurotransmitter is well known. Like most substances in the body, they are made through a series of chemical reactions. Notice that I said the blood-brain barrier allows only glucose and certain nutrients selective access to the brain. It is those “certain nutrients” that the brain uses to make neurotransmitters. If there is a deficiency in any of the nutrients needed to make a specific neurotransmitter, there will be a corresponding deficiency of that neurotransmitter. Supplementing the deficient nutrient(s) will allow the brain to resume full production of the neurotransmitter.

Building a better brain

So what are the “certain nutrients” that the brain must have? Without going into the chemistry of neurotransmitter manufacture, suffice it to say that the brain’s supply of amino acids is the most common limiting step in their production. Amino acids, the basic building blocks of protein, are also the basic raw material the brain uses to function. As such, they easily cross the blood-brain barrier. All amino acids can cross the blood-brain barrrier, in fact, but not all are used to make neurotransmitters. The problem is that all the amino acids circulating in the blood stream at any given time compete for passage through the “amino acid channels” in the blood-brain barrier, and passage of a specific amino acid is granted in proportion to its concentration in the blood. If you eat a steak or other complete protein source, all 20 amino acids are simultaneously competing for entry into the brain. Supplementing with, say, 1 gram of a certain amino acid won’t do much if you chase it with a glass of milk (15 grams of protein in 12 oz.) or take it with a meal. To be effective, amino acid supplements should be taken on an empty stomach with plain water or fruit juice (the fructose in juice helps escort the amino acid to the brain).

In the paragraphs that follow, I will tell you which amino acids are used to boost which neurotransmitter, and the primary food sources for that amino acid. Food sources are complex, however, and foods that boost the production of one neurotransmitter can also contain substances that boost the production of another. Eggs, for example, provide a tremenous boost for acetylcholine, but they also have a component that supports GABA. This is one reason why a change of diet takes longer to produce an effect than supplementation with pure amino acids. You should know that prescription drugs are also available to boost the production of a specific neurotransmitter or slow its destruction, but that is beyond the scope of this article. They are listed in detail in the reference given at the end of the article. (Note: numbers shown after the supplements listed below refer to the relative efficacy in boosting the neurotransmitter, on a scale of [1]=best to [4]=least effective.)

Boosting acetylcholine

• Pure amino acid precursors: serine, carnitine.
• Amino acid-boosting supplements: DMAE (dimethylaminoethanol) [1], phosphatidylcholine [1], phosphatidylserine [2], acetyl-L-carnitine [2], GPC (glycerol phosphocholine) [3].
• Supporting supplements: huperzine A [1], nicotine [1], lipoic acid (alpha-lipoic acid) [3], fish oils [3], manganese [4], conjugated linoleic acid [4].
• Hormonal supplements: DHEA (dehydroepiandrosterone) [2].
• Illegal supplements: LSD, PCP, psychotropic mushrooms.
• Dietary support: choline-rich foods, including avocado, cucumber, zucchini, lettuce, most fruit, bacon, bologna, hot dogs, chicken, turkey, pork, liver, fish, beef, milk, ice cream, sour cream, yogurt, cheese, eggs, and various nuts.
• Lifestyle support: aerobic exercise.

Boosting dopamine

• Pure amino acid precursors: phenylalanine, tyrosine.
• Amino acid-boosting supplements: N-acetyl tyrosine [2], L-tyrosine [3], phenylalanine [3]. (Note: most ingested phenylalanine is hydroxylated to tyrosine in the body. Tyrosine supplements, therefore, need one less chemical conversion step to be used by the body.)
• Supporting supplements: caffeine [1], guarana [1], yohimbe [1], ephedra[2], nicotine [2], Rhodiola rosea[3], thiamine [4], chromium [4], folic acid [4].
• Hormonal supplements: DHEA [2].
• Illegal supplements: cocaine, ecstasy, mescaline.
• Dietary support: phenylalanine- and tyrosine-rich foods, including wild game, duck, turkey, pork, chicken, luncheon meats, cottage cheese, ricotta, milk, yogurt, walnuts, soybeans, wheat germ, granola, rolled oats, dark chocolate, and eggs.
• Lifestyle support: sexual activity (for women), weight-bearing exercise, aerobic exercise.

Boosting GABA

• Pure amino acid precursor: glutamine.
• Amino acid-boosting supplements: L-glutamine [1].
• Supporting supplements: inositol [1], alcohol [1], B vitamins [2], glycine [3], kava [3], BCAA (branched-chain amino acids) [4], taurine [4].
• Hormonal supplements: progesterone [2].
• Illegal supplements: opioids, ketamine, marijuana, quaaludes.
• Dietary support: glutamine-rich foods (especially complex carbohydrates), including almonds, walnuts, and other tree nuts, whole-grain wheat and oats, rice bran, brown rice, lentils, potatoes, broccoli, spinach, bananas, citrus fruit, halibut, and beef liver.
• Lifestyle support: sexual activity (for men and women), sleep, aerobic exercise.

Boosting serotonin

• Pure amino acid precursor: tryptophan.
• Amino acid-boosting supplements: L-tryptophan [2], 5-HTP (5-hydroxytryptophan) [3].
• Supporting supplements: St. John’s wort [2], vitamin B6 [4], fish oils [4].
• Hormonal supplements: melatonin [1], progesterone [2].
• Illegal supplements: LSD, PCP, GHB, ecstasy.
• Dietary support: tryptophan-rich foods, including wild game, pork, luncheon meats, duck, turkey, chicken, wheat germ, cottage cheese, and eggs.
• Lifestyle support: aerobic exercise, psychotherapy, sleep.

To learn more

This series of articles is a synopsis of the groundbreaking research of Eric R. Braverman, MD, as presented at the American Academy of Anti-Aging Medicine (A4M) Annual Conference, June 2003. Dr. Braverman was a member of the pioneering research team at Havard University that developed the BEAM (Brain Electrical Activity Map), a noninvasive device to measure neurotransmitter levels in functioning brains through electrical activity. For more information, his book, The Edge Effect, is highly recommended reading.