100 Ways to Optimize Your Life
By Gary Flam, MD, DABA, DABHM, DNBPNS, DAAMRO, CPT, SHAPE
Copyright ÂŠ 2011-2015 Dr. Gary Flam, Ebiomed Technologies Group, Inc. All rights reserved. Distributed by Smashwords This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this ebook with another person, please purchase an additional copy for each person you share it with. If youâ€™re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author. Ebook formatting by www.ebooklaunch.com
Table Of Contents Introduction Chapter 1: Top 10 Behaviors Chapter 2: More Healthy Behaviors Chapter 3: Specific Eating Habits Chapter 4: Supplements And Over-The-Counter Products Chapter 5: The DSE Connection Chapter 6: Dysmetabolism Defined Chapter 7: When It Comes To STRESS Chapter 8: Adaptogens Chapter 9: Exercise Is A MUST Chapter 10: Getting Results From Exercise Chapter 11: Putting it all Together: Optimize Your Performance Appendix: PhytoLifeTM Story About The Author
Introduction What do we want from life? How do we want to feel? How can we expect to feel? The answer to all of these questions is “I definitely want more from life and to feel better than I do now.” Wellness is promoted and the risk of developing disease is substantially reduced by healthy behaviors, eating habits and the judicious use of supplements. Eating healthy foods, getting sufficient physical exercise and taking responsibility for your own health can go a long way in maintaining health and preventing chronic disease. If we can effectively promote healthy behaviors, much of the suffering and death from chronic diseases involving inflammation, dysmetabolism, and cancer can be reduced or even completely prevented. Unfortunately, millions of Americans continue to practice unhealthy lifestyles that are linked to numerous types of cancer and other diseases. The purpose of this book is to share with you 100 ways to turn that situation around. The healthy behaviors in this book can reduce your risk of developing all chronic diseases including stroke, hypertension, coronary heart disease, Type 2 diabetes and even cancers. Why? Because healthy behaviors, foods, supplements, and exercise patterns reduce oxidative stress, inflammation, and expression of damaging genes, and increase expression of protective, healthy genes. It’s all in the genes. Science continues to show that poor diet, tobacco use, alcohol consumption and physical inactivity are the leading causes of death in the United States. Unhealthy lifestyle behaviors impose significant burdens on society, such as diminished quality of life, increased health care costs and disability. You can turn that all around by adopting the healthy behaviors listed here. Are you ready for the challenge? Here are the secrets to your optimum health and performance - for life.
Chapter 1: Top Ten Behaviors # 1 Listen to Your Body As a physician, I have learned the value of listening to my patient’s description of what their bodies are telling them. If a patient expresses an unusual complaint, it often means there is something abnormal going on. Though they may not be able to express exactly what the problem is, the complaints are a red flag. The exact pathophysiology must be investigated, determined, and treated, with comprehensive history, physical examination, testing, diagnosis, and therapy. We all know this to be true for ourselves, so if something abnormal or unusual is happening, tell your friends and family, and see your doctor.
# 2 Exercise Daily Adults need at least 30 minutes per day of moderate exercise (like brisk walking), 5 or more days per week and children need at least 60 minutes per day, every day, to minimize their risk of developing: • Heart or vascular disease • Hypertension or stroke • Diabetes • Various cancers • Inflammatory diseases. The best way to do this is to carve out time each day to walk more, drive less, take stairs when possible, ride your bike or walk instead of driving to work. Try to incorporate more physical activity (especially walking) into your daily routine. If you have dogs, walk them. If you don’t, get a big one and walk it daily. Start off with simple additions like walking, and gradually add more challenging tasks to your routine, like running, biking, hiking, sports, etc.
# 3 Keep Your Blood Pressure Less Than 120/80 Hypertension is the single most important cause of cardiovascular disease. Most people who have it don’t even know it, because they do not feel bad. Chronic elevated blood pressure causes increased stress and microscopic damage to all blood vessels including the heart. It can lead to: • Chronic inflammation • Spasms • Increased clotting • Enlargement of the heart muscle • Increased susceptibility to heart attack and heart failure All organ systems are affected by this chronic vascular damage while manifestations are commonly seen in the kidneys (CKD- Chronic Kidney Disease), Brain-stroke, Cerebrovascular Disease, and extremities- PAD (Peripheral Arterial Disease). Several behaviors discussed here help lower blood pressure, including eating a heart-healthy diet, increasing daily physical activity, maintaining a normal body weight, stress reduction, and avoiding tobacco and excessive alcohol consumption. Check your blood pressure at least once per day if it is borderline or high.
#4 Lose Weight BMI or Body Mass Index is calculated by dividing your weight in kg by your (height in meters) squared. BMI= Wt (kg)/Ht2(m2) = 703*Wt (lbs)/Ht2 (in2). Keeping this number between 18 and 25 is associated with lower morbidity and mortality than what occurs in individuals who are too thin or overweight. Numbers over 25 are a much more common problem, with 2/3 of industrialized populations being overweight or obese. Obesity is an important risk factor for: • Diabetes • Cardiovascular disease • Elevated lipid levels • Hypertension. The treatment is increased caloric expenditure (exercise) along with decreased caloric intake (especially of high caloric density, low-nutrient foods, such as processed carbohydrates and fast foods) for an overall net negative calorie balance.
# 5 Control Cholesterol
It is estimated that 75% of all of our cholesterol is manufactured by the body, and 25% is consumed in our diet. Dietary fats are absorbed by the gut, bound to proteins, and then travel to the liver where they are reprocessed into LDL (Low Density Lipoproteins) and VLDL (Very Low Density Lipoproteins). These contain mostly cholesterol and triglycerides, respectively, which are then delivered to all of our cells. HDL, or High Density Lipoprotein, is also made in the liver, and is responsible for reverse cholesterol transport back to the liver, and it’s excretion in the biliary tract. It has been known for many years that diets high in saturated fat and trans fats (partially hydrogenated vegetable oils used in many packaged foods as a preservative, and also fats that are solid at room temperature) promote elevated blood levels, and accumulate in fat cells, especially in the abdomen area, around organs, and in the walls of arteries. This accumulation increases the amount of inflammation in the entire body. It has been shown to accelerate atherosclerotic, inflammatory, vasospastic and thrombotic diseases, diabetes, and various cancers, especially breast, prostate, colon, pancreatic, and lymphomas, and increases all causes of mortality. Keep your total cholesterol less than 200, LDL less than 130, Triglycerides less than 150, and HDL above 45.
# 6 Reduce Blood Sugar Elevated blood sugars lead to chronic inflammation, increased tissue damage from AGEs (Advanced Glycosylation End products, and elevated levels of tissue oxidative stress and injury. Both macro-vascular (large artery atherosclerosis and its complications) and micro-vascular diseases (damage to nerves, eyes, kidneys) result from chronic diabetes and hyperglycemia. Out of control blood sugar levels can also lead to hypoglycemia (low blood sugar) or diabetic ketoacidosis. Paying attention to blood sugar control can prevent health problems from happening and keep you healthy.
# 7 Quit Smoking And Avoid All Tobacco Including Active And Passive Cigarette Smoke Smoking, in any form, is environmental pollution, which is the most common source of environmental oxidative stress. It definitively causes decreased oxygen uptake (CO uptake increases), chronic lung injury (COPD, Emphysema), and chronic inflammation. It also increases the rates of: • Lung cancer • Atherosclerosis • Heart attacks and strokes • Peripheral artery disease (PAD) Other tobacco consumption has been shown to be habit forming and harmful with increased risk of oropharyngeal and respiratory cancers.
# 8 Manage All Chronic Diseases Appropriately See your doctor when your body tells you something is wrong. Follow all of his/her recommendations, including those about diet, exercise, prescriptions, and even supplements. Take the proper doses of your prescribed medications on time, without
missing doses. Keeping chronic diseases that are normally not noticed by the patient, such as hypertension and elevated lipids under good control with medicines is critically important to slowing and even reversing these diseases and others that result from them. Consider following all of the other recommendations in this book the same way- not because they necessarily make you feel better, but because they have been proven to be good for you.
# 9 Minimize Stress
Humans can be subject to many stressors, including environmental (radiation, air pollution), physical (attack, injury, exhausting physical activities, lack of sleep), mental, emotional, family related (deaths, divorces, etc.), job related (performance, interpersonal issues), and financial/economic. All of these cause increased: • Sympathetic nervous system activity • Release of catecholamines (like Epinephrine and Norepinephrine) • Activity of the HPA (Hypothalamic Pituitary Adrenal) Axis • Release of cortisol • Activity of the RAAS (Renin Angiotensin Aldosterone System) The increased release of these hormones promotes hypertension, fluid uptake, oxidative stress, increased inflammation, and insulin resistance. In the short term, these manifest as aches and pains, irritability, depression, anxiety, and insomnia. In the long term, these chronic hormonal changes lead to obesity, diabetes, hypertension, strokes, heart attacks, various inflammatory and allergic diseases, and cancers. The best ways to deal with stress include getting social support from family and friends, staying physically and mentally active, giving up bad habits like overeating, smoking, and excessive alcohol intake. Slow down, laugh and sleep a lot! Be organized (ie. make “To Do Lists” and use them). Concentrate on things that are under your control. Accept that certain things are out of your control and that you can’t change them. Other techniques shown to reduce stress include hypnosis, Tai Chi, Meditation, yoga, and listening to music.
# 10 Take All Necessary Immunizations And Boosters They should be given at appropriate ages and with timely boosters when required. Check with your pediatrician, family doctor, or internist for further details.
Chapter 2: More Healthy Behaviors # 11 Wash Your Hands Regularly This not only reduces your own exposure to communicable pathogens but reduces that of others you come in contact with. Watch out for door and sink handles, especially in bathrooms. Understandably, these are significant reservoirs for germs. It is especially important to wash your hands after exercising in a fitness center. Wear workout gloves if possible to cut down on exposure to germs on your hands.
# 12 Think Safety When Driving Or Performing Any Potentially Dangerous Physical Activities Common sense is the best guide here. Seat belts should always be worn in cars with helmets, body pads, and proper shoes for biking, motorcycling, and other dangerous physical activities, including but not limited to contact sports. Let the actuaries be your guide- Protect and insure yourself for dangerous activities like flying and skydiving.
# 13 Get A Little Sun Current recommendations are at least 15 minutes of sunshine per day. This is required for adequate active vitamin D production. If you donâ€™t get any sun or live in a northern climate where sunshine is limited, you should definitely supplement with vitamin D.
#14 Enjoy Frequent Protected Sex Several studies have shown that people who orgasm at least three times per week have lower stress and cytokine levels, and better immunity than those who donâ€™t. One should have protected sex at least thrice per week. Protected means use condoms to avoid sexually transmitted diseases (STDs). In fact, the Center For Disease Control And Prevention reports that sex boosts the immune system and helps you maintain a healthy weight. Sexuality adds to and enhances your health, both psychologically and physically. Take a look at the following benefits: Sex Relieves Stress - According to the Journal of Biological Psychology, sex helps relieve stress by lowering blood pressure. Those who had intercourse had better responses to stress than those who abstained or engaged in other sexual behaviors. Sex Boosts The Immune System - Scientists at Wilkes University in Wilkes-Barre, PA published a study showing that having sex at least twice a week has been linked to higher levels of an antibody called immunoglobulin A or IgA, which can protect you from getting colds and other infections. The study involved taking samples of saliva, which contains IgA, from 112 college students that showed a remarkable difference between those who abstained from having sex and those had sex three or more times per week. Those who had more sex had higher levels of IgA. Sex Burns Calories Efficiently - According to the American Association of Sexuality
Educators and Therapists, sex is a great exercise. Thirty minutes of sex burns eighty-five calories and while it may not sound like much, it does add up. Improved Cardiovascular Health With Sex - a study published in the Journal of Epidemiology And Community Health found that a frequency of sex reduced the risk of stroke and heart attack. Older folks may worry that sex could cause a stroke but the opposite is more likely true. Sex Improves Sleep - oxytocin is release during an orgasm and is something that promotes a good night’s sleep, in addition to lowering blood pressure and supporting a healthy weight. It is one of the main reasons why a man can be active one minute and sound asleep, snoring away the next minute. The bottom line here is that protected sex at least twice per week is good for you.
# 15 Brush Your Teeth And Floss Daily To minimize the obvious spread of periodontal (gum) disease and tooth decay, one should brush at least twice per day, after meals, and floss at least once per day, preferably before bed. New data supports the concept that those with periodontal disease and bad teeth have higher rates of all chronic diseases, particularly atherosclerosis and other inflammatory diseases. Other infectious bases for disease have also been found, such as H. Pylori and Peptic Ulcer Disease, and HPV and Cervical Cancer. Royal Rife, a brilliant pathologist of the mid 1900’s, believed that all disease are caused by pathogenic viruses, bacteria, fungi, and parasites. (see Rife’s World of Electro-medicine). Evidence continues to accumulate in support of these notions.
#16 Eat Better One of your best ways to get and stay healthy is to eat a healthy diet. This means a diet that is low in sugar, salt, fat (saturated, trans, and cholesterol), refined grains, and processed or fast foods. Enjoy a diet that is rich in a wide variety of fruits, vegetables, fiber-rich whole grains, and a variety of lean protein sources, especially seafood, fish, beans, and whey protein, with smaller amounts of fowl and red meat. Take a look at the new Food Pyramid that shows a recommendation for an increase in fruits and vegetables. Choose bright-colored fruits and vegetables that contain a large collection of protective compounds that can help prevent disease. The base of the new pyramid is based on fruits and vegetables, nutrient-rich foods that serve up healthy phytochemicals. The pyramid includes deep leafy green vegetables, fresh fruits, beans and legumes, avocados, nuts and seeds, whole grains and starchy vegetables. The top ten percent of the pyramid includes sprouted or coarsely ground, whole-grain breads and cereals with a limited amount of animal products. The point of the new pyramid is to keep low-nutrient foods to a minimum with a majority of your calories coming from unrefined, whole plant-based foods each day. Eating in this manner is the best way to create a disease-prevention diet that will go a long way in improving your health for life.
Recommended Screenings. Source: American Heart Association
Chapter 3: Specific Eating Habits # 17 Eat A Well Balanced Diet To Achieve And Maintain Your Ideal Body Weight (A BMI Between 18 And 25) Different stages of life and varying levels of activity require different caloric intakes. Active adults require 2200- 2600 Calories/day.
Physical activity increases daily caloric consumption by 200 to 1000 calories per day. Very active individuals should consume the same number of calories as they expend to maintain a stable body weight. Since most people are overweight (2/3 of the population), this translates to a slightly negative calorie balance until their ideal body weight is reached (IBW=BMI of 18-25) To do this religiously, one must have an eating plan, count calories, record additional calories expended using tables given below, and adjust their food consumption to match the intake with utilization. Generally, one should consume a nutrient-dense diet, and avoid excess calories from fats and sugared beverages. Lower glycemic index foods are preferred for less active individuals, and higher glycemic index foods are acceptable for extremely active individuals.
# 18 Reduce Sodium Intake To Between 1500 And 2000 Mg Day Keep intake less than 1500 mg/day in adults over 50 and those with hypertension, diabetes, chronic kidney disease, and who are black. Sodium is ubiquitous in western diets, going all the way from its use as a condiment, to its popular use as a canned and processed food preservative, to its use in cured meats and fish, to everywhere else. Many studies have shown that high sodium intakes contribute to hypertension and cardiovascular disease. It is particularly dangerous in patients with congestive heart failure, because increased salt (and water) intake increases intravascular volume and the load on the heart, and can lead to worsening of heart failure with hypotension, and excess fluid in the lungs and tissues, which can impair oxygenation and vital organ blood flow.
#19 Minimize Intake Of Saturated Fat, Trans Fats, And Cholesterol (Bad Fats)
Saturated fat intake should be no more than 10% of all calories. Cholesterol intake should be less than 300 mg/day for low-risk patients, and less than 200 mg/day for patients with heart disease risk factors. Trans fat comes from partially hydrogenated vegetable oils produced by heating PUFA’s to high temperatures. They are solid at room temperatures and are used in processed and packaged food as preservatives. They are often accompanied by large quantities of salt in highly refined grains found in packaged foods, such as crackers, and other snack foods. They are poison, and their intake should be avoided completely. The powerful food manufacturing and pharmaceutical companies have bribed the federal government into labeling all foods with less than one gram per serving of trans fat shown as “0 trans fats.” Do not think for one minute that if a food label says “0 trans fats” that you are not getting any. Strangely, Lovaza, the only prescription fish oil, also contains trans fat. Isn’t it odd that a drug given to reduce fat deposition in the arteries has 1 component that is known to increase it? The AHA recommends that adults should consume less than 1 to 2 g of Trans Fat per day. While cholesterol and saturated fats are used in normal physiological processes, trans fats never are:
# 20 Substitute Good Fats For Bad Fats Good fats are Polyunsaturated Fatty Acids (PUFAs- particularly the Omega-3 type), and Monounsaturated Fatty Acids (MUFAs). Western diets are notorious for their excess of Omega-6 PUFAs compared to Omega-3 PUFAs. This is because sedentary farmed animals and plants are fed corn, soy, and wheat-based diets deficient in Omega-3s and rich in Omegs-6s, so their tissues also become rich in Omega 6’s and deficient in Omega 3’s. Omega-6’s are metabolized to more inflammatory, vasospastic, and thrombotic hormones (also called eicosanoids), than are Omega-3’s. It is estimated that the average western diets (and cell membranes) contain a ratio of at least 11:1 Omega-6s to Omega-3s. Refined grains, processed, fast foods, and non-grass fed animal meats are high in bad fats (partially hydrogenated vegetable oils, solid fats from many animal meats, and cheeses). This explains the high prevalence of
cardiovascular disease and other chronic diseases in industrialized nations. Pay attention to the listed ingredients, from highest to lowest amounts on all items you buy at the supermarket The best plant sources of Omega-3s are flax, walnuts, and sea plants, such as kelp. The best seafood sources of Omega-3s are fatty cold-water fish, such as Salmon, Herring, Mackerel, and Sardines. The Krill, algae, and the green sea plants they eat including grass generate Omega 3â€™s in their chloroplasts.. Foods rich in MUFAs are Olives,, Avocados, nuts such as Almonds, Hazelnuts, Macadamia nuts, and their oils. Read food labels carefully, and avoid the bad fats while incorporating the good fats into your diet on a regular basis. There are some saturated fats that do not form deposits in the arteries. They consist of carbon chains that are generally 6-12 carbons long and are called Medium Chain Triglycerides (MCTs) or Medium Chain Fatty Acids (MCFAs). Unlike other saturated fats that are incorporated into proteins and go to the liver for further processing into atherogenic lipoproteins (LDL, VLDL), MCTs are absorbed from the small intestine directly into the blood, and go to the tissues where they are usually oxidized for needed energy. Unlike the other saturated fats, they also tend to improve blood lipid profiles by increasing the good cholesterol (HDL) instead of increasing the bad cholesterol (LDL). Included in these good MCTs are Stearic (c-18) and Lauric (c-12) Acids found in beef and pork. While we donâ€™t recommend going overboard, athletes and other physically active individuals would benefit from substituting MCT intake (ie Extra virgin Coconut Oil) for bad fats especially before and after periods of increased physical activity.
# 21 Substitute Fiber And Nutrient-Rich Carbohydrates For Bad Carbohydrates As mentioned earlier, bad carbohydrates are refined grain products that are often high in trans fats, salt, and high glycemic index starches and sugars. These highly processed foods are rapidly absorbed into the blood and cause peaks and valleys in blood sugar, insulin, and dopamine that are all unhealthy in the long run. Chronically elevated blood sugars cause chronically increased oxidative stress and damage to cells from Advanced
Glycosylation End Products (AGEs- reflected by a high HbA1C). Insulin spikes cause: • Insulin resistance • Inflammation • Abnormal glucose and lipid metabolism • Poor vascular function All of the above can lead to chronic disease. Insulin spikes then lead to dopamine spikes in the brain that are associated with pleasure (limbic system). These pleasurable feelings lead to repetitive behaviors that foster more drug consumption, smoking, or eating. This is the definition of addiction, and more consumption to satisfy the addiction is exactly what the large food companies want so you keep buying their poison. The same is true for cigarettes, alcohol, milk products, baked goods, candy and even pornography. It is best to avoid these poisons, though cheating occasionally may be tolerated.
# 22 Eliminate Or Carefully Time Your High Glycemic Index Carbohydrate And Sugar Intake And Avoid Added Sugars One secret to good health is to keep our blood sugar and insulin levels stable. To do this, we must balance our meals, and our calorie intake with our varying levels of activity. It is particularly important for less active individuals to eat mostly low Glycemic Index (GI) foods (by avoiding bread, other refined grain products, starches, and sugars). If one does partake in high GI food intake, it should be judicious and well planned. For example, it would be acceptable to eat only fruits rich in natural sugars to provide a rapid source of energy right before strenuous exercise, but if we are about to sit at a desk, then fruit alone for breakfast is a bad idea. The point is that fruits and juices should not have any added sugars and should only be eaten alone before moderate to extreme exercise., Otherwise, they should only be eaten at the end of a meal that consists of good fat, protein, and fiber. These all buffer the otherwise frequent increases in blood sugars and insulin that slowly contribute to aging, disease, and death. After years of experimentation, I have come up with the ideal Meal Replacement Shake (MRS) that has an optimal combination of good protein, fiber, and fats. Though not yet commercially available, it is being used by several people (who range from inactive to extreme athletes) with great success. They are not hungry for several hours, lose weight, and build muscle and strength faster. Check www.drflam.com for further updates and availability.
# 23 If You Drink Alcohol, Red Wines Are Preferable, And No More Than One Glass Per Day For Women, And Two Glasses Per Day For Men Red wine consumption is believed to be responsible for the slower aging, and decreased rates of Cardiovascular Disease (CVD) in the Europeans (especially the French) compared with Americans. One reason is that the wine is rich in polyphenols, darkly pigmented (blue, purple, or red) antioxidants that are found in the grapes that are used to make the wine. However, other liquors are equally beneficial when taken in similar quantities. The reasons for this are not clear, but fermentation is probably the significant. If you can easily incorporate this practice into your daily routine, then do it. I can’t, so I prefer to eat
a wide variety of fruits and vegetables and take polyphenol supplements, but only occasionally indulge in alcohol. As you well know, frequent consumption of larger amounts of alcohol lead to addiction, increased oxidative stress, liver damage, and an early death. People whose parents were alcoholics, heavy drinkers, or addicted to drugs should probably avoid those products completely, because genes for addiction do run in families.
# 24 Consume A Wide Variety Of Fruits And Vegetables Each Day The AHA and the CDC now recommend at least four servings of fruits and four of vegetables per day. This includes a wide variety of peas and beans as well. The best ones are dark green, red, purple, and orange, because they have the highest concentrations of good macronutrients (PUFAs, MUFAs, fiber, and protein), and micronutrients (vitamins, minerals, polyphenols, and carotenoids). It is recommended now to roughly fill 1/2 of your plate with fruits and vegetables, 1/4 with lean protein, and 1/4 with unprocessed grains. They also suggest that you may add a glass or small portion of dairy that is rich in calcium and vitamin D (but also in lactose and saturated fat - this suggestion may be the remaining remnant of the powerful dairy industryâ€™s lobbying efforts).
As evidenced by the increasing amounts of fruit and vegetable intake recommended every year, it is next to impossible to get enough of their active ingredients from food intake alone. This is why I developed a unique, proprietary supplement consisting of the highest bioavailable combination of the best polyphenols known to man, PhytoLife TM (see www.myphytolife.com) See also: www.drflam.com http://drflam.com/professionals/ www.myphytolife.com
# 25 Avoid Cowâ€™s Milk, Its Products, And Cheeses, Except For Whey Protein
Breast milk is rich in fats, protein, macro and micronutrients. Babies always want more, just like we want another glass of milk or piece of milk chocolate. This is good for babies, but bad for adults in a world where lousy foods and inactivity are universal. In addition to their unhealthy saturated fats and milk sugars (60% of Americans are lactose intolerant), milk products contain casein, a protein that is converted to an opoid, casomorphine. Also, milk product intake stimulates dopamine production in the pleasure centers of the brain, hence the addiction cycle of craving and binging. Avoid them all, and supplement with Calcium, and Vitamin D. There is more intolerance to milk that is still being researched and figured out. It probably has something to do with the fact that we are drinking the milk of cows, not humans, which itself is great for human babies. Maybe those of us who want to be cows can continue to drink cowâ€™s milk. The one exception to this rule is low lactose Whey Protein powder, derived from cowâ€™s milk, which consists of a wide variety of bioavailable proteins, a minimum of the unhealthy carbs and fats, and many other valuable micronutrients. Many studies have confirmed the health benefits of whey protein, from improved strength, endurance, and muscle building, to reduced inflammation and enhanced immunity.
# 26 Avoid Wheat Or Wheat Products Obviously refined wheat is in most packaged or processed carbohydrates, including bread and any baked goods. This high glycemic load is unnecessary for most, and leads to rapid weight gain with deficient intake of fiber and necessary micronutrients. In addition, Gluten, and Gliaden, two proteins found in wheat and grains (which is also incidentally GMO) are very allergenic, and cause a wide range of bowel disorders, ranging from irritable bowel syndrome to Celiac Disease, inflammatory bowel diseases, and other bizarre organ system manifestations, such as skin and respiratory allergic phenomena. Many grains contain traces of gluten, but the largest natural sources are wheat, barley, and rye. Avoid them if you have known gluten sensitivity or allergy. If you have other nonspecific bizarre gut problems, allergies, or skin conditions, also avoid them with a methodical food elimination diet. For the enormous significance of gut integrity and health, just talk to a gastroenterologist. They are now starting to see the tip of the iceberg
of Gluten Intolerance, and related problems are way bigger than we think. Gluten-free foods are becoming more popular as more of the iceberg is exposed. They might be acceptable for some in times of weakness, but in general, just say no to wheat!
# 27 Replace Protein From Animals And Birds With Better Sources Whey protein, nuts and seeds, beans and peas, whole grains, and seafood are king. Animals that crawl, walk or fly are higher in Omega-6 and arachidonic acid metabolites (pro-inflammatory, prothrombotic, vasoconstrictive) and saturated fatty acids than the other choices. Temper your choices with moderation. Eating more than two steaks per week is too much, and less than two servings of fish is not enough. Fowl trumps red meat, but the less fatty the better. And here is one last hint. If the animal is wild, it has less saturated fat and more Omega-3s than pen raised sedentary animals fed high glycemic index Omega-3 deficient foods like corn or soymeal (avoid commercially raised cattle, and farmed fish).
# 28 Choose Foods With More Potassium, Fiber, Calcium, Magnesium, Vitamin D These nutrients are low in common American diets, but high in vegetables, fruits and whole grains. If you do choose to drink milk, you should get adequate amounts of calcium and Vitamin D, but if not you must supplement your diet with these nutrients. Sodium is ubiquitous and potassium is low in most American diets, and fiber adds bulk and water to stools, promotes healthy bacterial growth, and increases satiety. When you substitute more good fiber, fruits, vegetables, fats and proteins for bad, you will have better, more regular bowel habits, better nutrition, fewer vitamin and mineral deficiencies, and better health.
# 29 Eat Well-Balanced And Timely Meals Have at least three meals per day, breakfast being most important. Good fats should be consumed first, followed by proteins, high fiber carbs, and then fruits or juices with no added sugars. The fats and fiber increase satiety, so less food is consumed, and the sugars come at the end, when the gut is already filled with food, which leads to slower absorption of sugars and bad fats. Most men need at least 2500 calories/day, women 1500-2000 calories/day. High levels of physical activity increase requirement by a few hundred calories. Counting calories taken in and expended will help you keep on track. If you are healthy and with a normal BMI, play it by ear: If you are more sedentary, eat less, and lower glycemic index foods. More activity allows for more liberal consumption of these foods. Athletes need and strategically add micro and macronutrients for explosive energy, strength, stamina, muscle building, and recovery. The sad reality is that though we may try, most people do not have the resources, time or discipline to get all of the macro and micronutrients that they need. For the masses and special needs of athletes, multivitamins and supplements were invented more on that later.
# 30 Eat At Least 2 Servings Per Week Of Fish And Seafood Rich In Omega3s The best fish to eat are wild, cold-seawater fatty fish, such as salmon, herring, mackerel or sardines. Generally, large predatory fish (which feed on other fish) accumulate heavy metals (ie Mercury) as they get older, so watch for this. Tuna is one example and should be restricted to two servings per week. Fresh water farm-raised fish are likely to be higher in PCBs and other contaminants that once eaten accumulate in fat cells, and can lead to toxicity and other health problems, such as cancer. The best predatory fresh water fish are trout and those from colder waters, but these are still lower in fat based Omega 3’s than their cold-fatty seawater cousins. Other seafood that eat fish, sea plants, or algae who themselves make Omega 3’s are also good.
# 31 Eat Good Nuts Before Every Meal And As Lone Snacks Nuts are one of the few “whole foods” in existence, because they contain most, if not all of what you need, all in the shell: good fats, carbohydrates rich in fiber, polyphenols, and proteins. They also contain a wide variety of micronutrients, particularly fiber and phytosterols - plant-derived compounds that are similar in structure to cholesterol, but help reduce blood levels of bad fats. Lastly, good nuts are preferably raw, dried, and without salt, which is already far too common in western diets. They should be eaten alone as snacks and before every meal for three reasons: 1. They are whole foods, and can provide you with a complete meal 2. The good fat (MUFAs, PUFAs, especially O-3s) helps fill the stomach 3. The fat along with the fiber create early satiety, and less of a desire to continue eating, and provide an easy way to avoid hunger while reducing caloric intake.
# 32 Whole Grains Can Be A Whole Meal Oat bran, rice bran, quinoa, kamut, barley, couscous, wild brown rice in the range of 1:3 to 1:9 carbs to protein can also provide a whole meal by themselves, but this is more difficult as you move down the list because protein-to-carb ratios are already low and diminish significantly.
# 33 Beans, Beans, And More Beans They are good for your heart, but the more you eat, the more you fart. Yes, this is caused by a buildup of Raffinose, an alpha galactoside or carbohydrate commonly found in beans, nuts, grains, and most vegetables. Humans are not well endowed with their own alpha galactosidases, enzymes that break them down, so these carbohydrates go directly to the colon, where our symbiotic gut bacteria ferment it and other carbohydrates. This leads to gas production, bloating, and, yes, farting, which may be tolerable to you, but not your bed partner or coworkers riding in the same elevator
While it can be a nuisance, farting is good, because it means that your gut bacteria are well populated and doing their job. Their metabolites are not just gas, but many bioavailable micronutrients, like modified polyphenols and fiber, which are great for your health. One Beano can also be taken before each serving of vegetables, grains, or beans, when you are somewhere you need to make a good impression (including job interviews, dates, etc.). This prophylactic effect makes it more reliable than other bloating and gas agents that contain simethicone. Beans are the only whole food that exists besides grains, nuts, and seeds. In fact, the only way true vegetarians can get adequate amounts of good proteins is to eat a wide variety of beans.
# 34 Condiments (Spices) Are King With the exception of salt (NaCl), all spices are incredibly tasty and good for you. They are just dried and chopped up pieces of plants and vegetables meaning they are rich in macro and micronutrients, including vitamins, minerals, and polyphenols. In fact, much of the bright color and rich taste comes directly from these polyphenols (for example, allicin in garlic, and curcumin in mustard), which are critical to optimal health and performance. The list goes on and on. Basically, the more, the better! But go slowly, and ask your spouse what he or she thinks before adding more.
# 35 Eat Fruits Or Fruit Juices With No Added Sugar You want to eat them alone only or before or after extreme physical activity. As stated above, they are rich in natural sugars and provide a high glycemic load, which is not well tolerated by those with diabetes, metabolic syndrome, or sedentary lifestyles. Fruits are, by far, the richest sources of polyphenols, which combat free radicals, improve all organ function, immunity, blood flow, and muscle growth and repair.
Below is a list of the Oxygen Radical Absorbance Capacities (ORACs), a laboratory measure of the antioxidant potency of many common foods. As you can see, spices and nuts are incredibly high, and the best fruits are berries, grapes, and anything darkly colored (red, purple, brown).
# 36 Eat And Drink Dark Chocolate Or Cocoa Products, The Bitterer The Better As seen in the above chart, the cocoa bean is ground up to make cocoa and dark chocolate. Skip the sugars, casein, and fats found in the milk, and you have a rich source of polyphenols. Cocoa consumption is associated with reduced blood pressures and many other health benefits common to polyphenols.
# 37 Drink Coffee, Yerba Mate Or Tea Coffee and Yerba Mate’ are both derived from beans, and tea from leaves, so they are all rich in health-enhancing polyphenols, and usually caffeine. Though caffeine is an antioxidant, its structure and function also resembles Epinephrine and other catecolamines, which increase blood pressure, heart rate, and irritability. These are bad in the long run. If the caffeine makes you too jittery, get the caffeine-free versions, or avoid them after lunch. Skip the cream and sugar too. The Best Foods In Each Class Are Listed Below: Fats: Olives, olive, sesame, canola oils, virgin coconut oil (MCTs) avocados, guacamole, nuts, grains, seeds, especially almonds, hazel, and macadamia nuts, pumpkin, and chia seeds, Proteins: Cold-water predator fish, seafood, whey, beans, soy. Carbohydrate: All vegetables, beans, flax meal, oat bran, psyllium husks, rice bran, quinoa, kamut, barley, couscous and wild brown rice’s. It turns out that most of the fiber comes from nuts, seeds, and beans. Fiber is critically important for optimal gut health and function, immunity, and overall health and performance.
# 38 Read Food Labels Carefully Choose groceries accordingly and know what poisons are served up at your local restaurants. Particular ingredients to avoid are sugar, milk, wheat, trans fats or partially hydrogenated vegetable oils, saturated fats, salt, starch, and corn or high fructose corn syrup. If any is in the top three ingredients or high in the Nutrition Facts section, do not buy the product. Avoid processed, packaged, and canned foods, many of which are high in the above ingredients. If you must buy them, choose ones with the lowest amounts.
# 39 It’s Better To Eat It Whole Than Processed This means it is better to eat whole fruits, plants, vegetables, nuts, seeds, grains, and beansEating whole foods in their natural state will give you more nutrients, enzymes and health-protective compounds for a healthy mind and body. Take a look at your daily meals and substitute any processed foods with a whole, nutrient-dense food. Notice how you feel after a nutrient-dense meal with plenty of fruits and vegetables.
# 40 Take No Less Than The USRDA’s Of Any Macro Or Micro Nutrient, But No More Than The Upper Limit If It Is Listed. Other than the obvious restrictions to salt, saturated, and trans fats, certain micronutrients should be avoided in large quantities. This refers in particular to fat-soluble vitamins (A, D, E and K), which accumulate in body fat and can be toxic to the liver and other organs. Large doses of Vitamin A have been associated with increased rates of cancers, like lung, in several studies. Take a look at the USRDA (Recommended Daily Allowance)/AI (Adequate Intake), and UL (Upper Limit) intake charts below: EAR: Estimated Average Requirements; RDA: Recommended Dietary Allowances; AI:
Adequate Intake; UL: Tolerable upper intake levels.
Nutrient: Vitamin A EAR: 625 RDA/AI: 900 UL: 3000 Unit: µg Top Sources in Common Measures, USDA: turkey and chicken giblets, liver, carrots, pumpkin, sweet potato Nutrient: Vitamin C EAR: 75 RDA/AI: 90 UL: 2000 Unit: mg Top Sources in Common Measures, USDA: guavas, oranges, grapefruits, frozen peaches, [i] bell peppers Nutrient: Vitamin D EAR: 10 RDA/AI: 15 UL: 100 Unit: µg Top Sources in Common Measures, USDA: fortified cereals, mushrooms, yeast, sockeye salmon, swordfish, rainbow trout, sardines, cod liver oil (also fortified foods and beverages) Nutrient: Vitamin K EAR: NE RDA/AI: 120 UL: ND Unit: µg Top Sources in Common Measures, USDA: kale, collards, spinach, yellow split peas, white beans, green peas, brussel sprouts, prunes, asparagus Nutrient: Vitamin B6 EAR: 1.1 RDA/AI: 1.3 UL: 100 Unit: mg Top Sources in Common Measures, USDA: fortified cereals, chickpeas, sockeye salmon Nutrient: α-tocopherol (Vitamin E) EAR: 12 RDA/AI: 15
UL: 1000 Unit: mg Top Sources in Common Measures, USDA: fortified cereals, tomato paste, sunflower seeds Nutrient: Biotin (B7) EAR: NE RDA/AI: 30 UL: ND Unit: µg Top Sources in Common Measures, USDA: whole grains, almonds, peanuts, beef liver, egg yolk, salmon Nutrient: Calcium EAR: 800 RDA/AI: 1000 UL: 2500 Unit: mg Top Sources in Common Measures, USDA: fortified cereals, collards, almonds, condensed cow’s milk, cheese, figs Nutrient: Chloride EAR: NE RDA/AI: 2300 UL: 3600 Unit: mg Top Sources in Common Measures, USDA: table salt Nutrient: Chromium EAR: NE RDA/AI: 35 UL: ND Unit: µg Top Sources in Common Measures, USDA: broccoli, turkey ham, tuna, grape juice Nutrient: Choline EAR: NE RDA/AI: 550 UL: 3500 Unit: mg Top Sources in Common Measures, USDA: egg yolk, meats, lecithin, beef liver, condensed milk, quinoa, salmon, cod Nutrient: Copper EAR: 700 RDA/AI: 900
UL: 10000 Unit: µg Top Sources in Common Measures, USDA: sunflower seeds, oysters, lobster, cashews, dark chocolate, pearled barley Nutrient: Cyanocobalamin (B12) EAR: 2.0 RDA/AI: 2.4 UL: ND Unit: µg Top Sources in Common Measures, USDA: fortified cereals, turkey, clams, beef, egg yolk, sardines, tuna fish, mackerel Nutrient: Fluoride EAR: NE RDA/AI: 4 UL: 10 Unit: mg Top Sources in Common Measures, USDA: public drinking water, where fluoridation is performed or natural fluorides are present Nutrient: Folate (B9) EAR: 320 RDA/AI: 400 UL: 1000 Unit: µg Top Sources in Common Measures, USDA: leafy greens, enriched white rice, fortified cereals, enriched cornmeal Nutrient: Iodine EAR: 95 RDA/AI: 150 UL: 1100 Unit: µg Top Sources in Common Measures, USDA: iodized salt, kelp, cod Nutrient: Iron EAR: 6 RDA/AI: 8 UL: 45 Unit: mg Top Sources in Common Measures, USDA: fortified cereals, turkey, walnuts, dark chocolate, spinach Nutrient: Magnesium EAR: 330
RDA/AI: 400 UL: 350[ii] Unit: mg Top Sources in Common Measures, USDA: buckwheat flour, rolled oats, spinach, almonds, dark chocolate, bulgur, quinoa Nutrient: Manganese EAR: NE RDA/AI: 2.3 UL: 11 Unit: mg Top Sources in Common Measures, USDA: oat bran, whole grain wheat flour, bulgur, rolled oats, brown rice, parboiled rice, dark chocolate Nutrient: Molybdenum EAR: 34 RDA/AI: 45 UL: 2000 Unit: Âľg Top Sources in Common Measures, USDA: legumes, grain products, green peas, nuts and seeds Nutrient: Niacin (B3) EAR: 12 RDA/AI: 16 UL: 35 Unit: mg Top Sources in Common Measures, USDA: fortified cereals, yellowfin tuna, sockeye salmon, chicken meat Nutrient: Pantothenic acid (B5) EAR: NE RDA/AI: 5 UL: ND Unit: mg Top Sources in Common Measures, USDA: fortified cereals, beef liver, shiitake mushrooms Nutrient: Phosphorus EAR: 580 RDA/AI: 700 UL: 4000 Unit: mg Top Sources in Common Measures, USDA: cornmeal, condensed milk, wheat flour, rolled oats, brown rice, bulgur, milk, meats
Nutrient: Potassium EAR: NE RDA/AI: 4700 UL: ND Unit: mg Top Sources in Common Measures, USDA: potatoes, bananas, tomato paste, tomatoes, orange juice, beet greens, quinoa, rolled oats, bulgur, beans, peas, cashews, pistachio nuts Nutrient: Riboflavin (B2) EAR: 1.1 RDA/AI: 1.3 UL: ND Unit: mg Top Sources in Common Measures, USDA: almonds, sesame seeds, spaghetti, beef liver, turkey Nutrient: Selenium EAR: 45 RDA/AI: 55 UL: 400 Unit: Âľg Top Sources in Common Measures, USDA: Brazil nuts, rockfish, yellowfin tuna, beef, sardines, salmon, egg yolk, pearled barley, mackerel Nutrient: Sodium EAR: NE RDA/AI: 1500 UL: 2300 Unit: mg Top Sources in Common Measures, USDA: onion soup mix, miso, table salt, egg whites Nutrient: Thiamin (B1) EAR: 1.0 RDA/AI: 1.2 UL: ND Unit: mg Top Sources in Common Measures, USDA: fortified cereals, enriched wheat flour, breadcrumbs Nutrient: Zinc EAR: 9.4 RDA/AI: 11 UL: 40 Unit: mg Top Sources in Common Measures, USDA: nuts, oysters, fortified cereals, beef, baked
beans, oatmeal 1. Vitamin C is added to frozen peaches to prevent darkening. Raw peaches and peaches preserved in syrup do not have a high vitamin C content. 2. The UL for magnesium represents extra intake from dietary supplements. High doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping. There is no evidence of adverse effects from the consumption of naturally occurring magnesium in foods.
It is also recommended that the following substances not be added to food or dietary supplements. Research has been conducted into adverse effects, but was not conclusive in many cases. (4) www.tuningpp.com
Chapter 4: SUPPLEMENTS And Over-The-Counter Products # 41 A Supplement Is Defined As â€œSomething Added To Supply A Deficiencyâ€? And the Oxford Dictionary is not the only source that makes this claim! Generally, supplements are taken: 1. To prevent or treat deficiencies 2. For convenience, when not getting necessary macro or micro nutrients in the diet 3. As ergogenic, or performance enhancing aids Traditional nutrient deficiency diseases such as Ricketts and Scurvy are uncommon, but others are much more common and are summarized in the figures below. When your diet is obviously deficient in certain nutrients, then you should supplement with them. One example of this would be for women of childbearing age who do not drink milk to supplement with Vitamin D and calcium. If you know what your diet consists of and what it is missing, it is easy from the figures provided to figure out what to supplement your diet with.
For athletes with high strength, performance, and endurance requirements, proper hydration with electrolyte intake throughout exercise is critical. In addition, supplies of carbohydrate fuel, essential fatty acids, and essential amino acids are helpful for bursts of physical activity, sustained performance, muscle growth and repair, and recovery from injury. The supplements discussed below have no Tolerable Upper Limits (TULâ€™s), and are considered valuable largely for reasons 2 and 3 above. Specific benefits will be elucidated.
# 42 Healthy Men And Women Over 60 Should Take At Least One Baby Aspirin (81mg) Per Day Aspirin, unlike other Non-Steroidal Anti Inflammatory Drugs (NSAIDs) irreversibly inhibits cyclooxygenase activity and promotes formation of inflammatory prostaglandins
and Thromboxane (which causes clotting) in platelets. Overall, this leads to a reduced oxidative stress, inflammation, clotting, and even some cancers. Care must be taken to avoid Aspirin use with coexisting stomach or duodenal ulcers, bleeding conditions, or other anticoagulant use.
# 43 For Athletes, Essential Amino Acids Are Essential Essential amino acids are those that we, as humans, cannot manufacture, so must be obtained in the diet. They are easily obtained by consumption of animal or fish muscle, but are otherwise all obtained from a wide variety of beans, and whey protein. Conditionally nonessential Amino Acids such as Arginine and Glutamine are valuable for athletes with high usage and demand. The rest are nonessential, so are generally less important to supplement.
# 44 Antioxidants Do Not Just Reduce Oxidation And Tissue Damage Antioxidants consist of certain vitamins, minerals (also cofactors for many important enzymatic reactions), and polyphenols, potent compounds in herbs, plants, fruits, and vegetables, that neutralize free radicals (FRs), and provide many other health benefits, such as reduction of inflammation, improvement of carbohydrate and fat metabolism, and genetic induction of healthy proteins, such as intracellular antioxidant systems (Glutathione Peroxidase, Catalase, and Superoxide Dismutase). According to the Free Radical Theory of Aging, oxidized compounds, or Free Radicals such as superoxide (O2-), peroxide, Hydroxide (OH-), and peroxinitrite (NO-) that result mostly from oxidative metabolism in the mitochondria (used for majority of ATP, or energy production), if left unchecked, accumulate over time, and damage fats, proteins, carbohydrates, and DNA, which leads to accelerated tissue aging, diseases of aging (ie atherosclerosis, and CVD). Although there is other intracellular oxidative stress (ie NADPH and Urate Oxidases)
mitochondrial free radical production (with normal aerobic metabolism) tops the list. This is even more relevant in athletes, who perform higher levels of both resistance and endurance training, and consequently generate more mitochondrial ATP and free radicals. In addition to the other effects, these contribute to increased muscle cell damage and fatigue. A key to exercise induced oxidative stress is that it is transient, and not sustained over days and weeks, and that intermittently elevated levels of FRs are necessary signaling molecules for training adaptations to occur. Our own intracellular antioxidant enzyme systems are supported and even augmented by increased consumption of antioxidants. They keep our tissues healthy and ready for repair, and should be supplemented again as above. It also turns out that an excess of FRs in tissues can bind to Nitric Oxide (NO, normally our friend- vasodilator, glucose uptake stimulator, anti clotting, and anti-inflammatory), and lead to production of peroxinitrite, a potent free radical discussed above. This can lead to: • Tissue damage • Decreased bio-availability of nutrients for working muscles • Decreased force generation and performance • Increased injury and slower repair The bottom line is that antioxidants are good, and when deficient or required in larger amounts, should be supplemented. Know what they are, what they do, and what their ULS are before you take them.
# 45 Get The Knack For NAC N-Acetyl Cysteine, NAC is a modified amino acid consisting of cysteine and an acetyl group (CH3COO). It is a potent antioxidant because of it’s multiple amino groups (NH3) and sulfur content (cysteine), both of which have free electrons to quench free radicals. It has been shown in scientific studies to delay fatigue during submaximal exercise, so would be valuable to athletes. It also is a good source of cysteine, an amino acid that replenishes our intracellular antioxidant proteins and systems also rich in sulfur (ie Glutathione Peroxidase). This makes it valuable in treatment of and prophylaxis against hangovers. Dr. Flam is currently working on an herbal remedy for hangovers. Check www.drflam.com for updates.
# 46 Aspartame Is Pretty Sweet Aspartame is a dipeptide methyl ester that is broken down to aspartate and phenylalanine (two normal amino acids) in our cells, and small amounts of methanol that are inconsequential and readily metabolized and eliminated. It has also been shown to reduce appetite by unknown mechanisms. But don’t let that can of diet coke sit in the hot car for too long, because harmful amounts of formaldehyde can result, which you don’t want to drink. So aspartame is a tried and true sweetener, and reasonable component of diet and sports drinks. But too much of anything is not good so don’t drink 6 Diet Cokes a day.
# 47 Branched-Chain Amino Acids (BCAA’s) Are Critical For Optimal Muscle Recovery And Repair The 3 BCAAs that are essential are valine, isoleucine, and leucine. These are absorbed in the gut, escape liver metabolism, and head right to skeletal muscle, where they activate protein synthesis enzymes in recovery and after endurance and resistance exercise. This enables quicker synthesis of Actin and Myosin, which are important contractile proteins of skeletal muscle, and skeletal muscle growth and repair. BCAAs have also been shown to reduce tryptophan transport into the brain and subsequent serotonin generation, thereby reducing central fatigue during athletic events.
# 48 The Meat About L-Carnitine Carnitine is derived from an amino acid, and is found in nearly all cells of the body. It is
found in a number of compounds including L-carnitine, acetyl-L-carnitine, and propionyl-L-carnitine. Carnitine plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria so they can be burned for energy. It also transports toxic compounds generated out of the cells and prevents their accumulation. Carnitine utilizes fatty acids as fuel. Almost all of it resides in muscle, but PO forms are poorly bioavailable so one does not get any appreciable increases in muscle content from short term dosing. Over the long term, it contributes to increased muscle strength and performance.
# 49 Buffers Neutralize Acids Buffers such as sodium bicarbonate, sodium citrate (.3mg/kg), beta alanine, and carnosine are used to neutralize an excess of protons (H+) generated by high levels of physical activity with high rates of glycolysis. This minimizes fatigue during and after exhausting sports performance.
# 50 Vitamin D3 And Calcium Do The Body Good Milk is a rich source of D3 and calcium (Ca++), but vegetables and fruits provide them as well, and at least 15 min of sun per day allows adequate vitamin D production. New research shows that more people are more deficient in vitamin D than was previously thought It Is Best To Supplement With 1000 To 5000 IU Of D3 Per Day
# 51 Carbs Are Needed For Energy Carbohydrates are a macronutrient that is critical to exercise and sport. They are broken down in the gut to simple sugars, which enter the blood and replenish glycogen stores in the liver and muscles. One should carbohydrate-load from 12 hours to 90 minutes prior to an exhaustive sporting event. This means eat more high glycemic index foods as part of your preparation. Pasta is a common carb the night before long runs, and sweetened fruit juices, gels, etc. are often used during and after the exercise to provide needed sugars, electrolytes, and hydration. Total carbohydrate requirement is estimated at 3-5 g/kg/day for mild, 5-7 g/kg/day for moderate, and 7-12 g/kg/day for extreme exercise bouts.
# 52 CoQ10 Is A Mitochondrial Protein Critical In Metabolism Though no specific performance benefit has been shown, skeletal muscle CoQ10 becomes depleted in patients taking statins, and this can lead to the myopathy or muscle pain and weakness that commonly occurs with statins. It therefore makes sense for these patients to chronically supplement, which will allow gradual re-accumulation of CoQ10 in the blood and muscle.
# 53 Creatine Equals Energy And Performance Creatine consists of the amino acids glycine, L-arginine, and L-methionine, and is produced in the liver, kidney, and pancreas. It is found only in meats. Oral intake of 5 to 20 grams of creatine per day is safe. This improves the physiological response to resistance exercise by increasing maximal force production and high intensity performance. Creatine has also been used to improve cognitive and muscular function in those with various neuropathies and myopathies, such as Huntingtonâ€™s, Parkinsonâ€™s, Muscular Dystrophies, and Congestive Heart Failure.
After a loading period of about two weeks, dosages can be leveled off to about five grams/day, which will provide more than twice the amount provided by a very high protein diet. Plasma creatinine, a metabolite, is used to determine protein catabolism and renal function. People with specific allergy, kidney, or liver dysfunction, and those who are pregnant or breastfeeding (not enough data available, though creatine is a component of all mammalian milks) should avoid creatine supplementation. The most efficient way to consume adequate amounts is in powder form, as part of shake or drink.
# 54 Glutathione - The Antioxidant King Glutathione is a tripeptide consisting of Cysteine, Glycine, and Glutamate, and is an essential part of our endogenous intracellular antioxidant defense systems, liver detoxification systems, and immune systems (through Leukotriene production). As you may recall, antioxidants quench the multitude of free radicals (FRs) produced in our cells from external and internal stressors, energy production, infection fighting, disease, and tissue injury and repair.
Gluththione contains Sulfur, Amino, and Carboxyl groups with unpaired electrons that make it a key player in Reduction and Oxidation (Redox) reactions. It has particular ability to quench free unpaired electrons of FRs, thereby reducing their promulgation and tissue damage. The bioavailability of oral Glutathione is low, but that of its important
precursors is high. NAC, SAM, and whey protein have been shown to increase tissue Glutathione levels, so one should supplement with them to increase Glutathione levels. For meat eaters with no increased needs, this may not be necessary, but for athletes or vegetarians, it can be extremely helpful.
# 55 Folate Is Often Fortified In Cereals, And Is Usually Deficient In Women It is an important compound in DNA synthesis and normal tissue development. There is no UL, so supplementation is essential in pregnant women, and recommended in all others. Folate and folic acid is the same thing - a B vitamin. Folic acid is the man made form of folate, however most women do not get enough folic acid by eating food alone. It is very important for women in childbearing years, before and during pregnancy to prevent birth defects including spina bifida and anencephaly - a condition where the brain does not develop properly.
Folic acid is also important for the following: • Preventing anemia • Heart health • Prevention of cell changes that may lead to cancer Women need 400-800 micrograms per day, even if they have no plans for getting pregnant. Should a woman get pregnant, the baby is less likely to have birth defects. Prenatal vitamins contain higher amounts of folic acid. Women who breastfeed need at least 500 micrograms per day, and in some cases, more folic acid is prescribed by a woman’s doctor. Some people need more folic acid if they are dealing with the following: • Asthma • Type 2 Diabetes • Epilepsy • Lupus • Rheumatoid arthritis • Psoriasis • Inflammatory bowel disease • Kidney disease and are on dialysis • Celiac disease • Sickle cell disease • Consume more than one alcoholic drink per day
# 56 GABA For Better Sleep And Muscle Function GABA, or Gamma-Aminobutyric Acid, is an inhibitory neurotransmitter that has a calming effect (like valium) on the cerebral cortex. This can be good at bedtime, and for anxiety, but can also cause sedation during the day. It’s bioavailability for sedation is low because it cannot cross the Blood Brain Barrier unless chelated with other macromolecules that can pass through active transport. Once inside the brain, it is
thought to increase pituitary secretion of Growth Hormone (GH), which improves muscle growth and repair after intensive resistance training. Its closely related cousin, GHB is considered illegal, but is converted to GABA, and is thought to have the same effects.
# 57 Garlic - The Sulfur Source Garlic is called Allium Sativum, and is a rich source of Allicin, the protective polyphenol that is rich in sulfur, and gives it its pungent smell. When we think of Sulfur, we think of that bad rotten egg smell, which results from certain industrial, and natural processes in both the environment (sulfur springs), and our bodies. It turns out that H2S, in addition to NO, and CO are gaseous signaling molecules involved in Redox reactions throughout our bodies, and are critical to optimal health and wellness. Various vegetables, such as onions and garlic, are rich in polyphenols that contain sulfur. These sulfur atoms often have unpaired electrons, which makes them critical in detoxification and cellular protection. If you donâ€™t eat a lot of these vegetables, supplement with Garlic.
# 58 Glutamine for Glutathione Maintenance Again, one of the precursors of Glutathione, Glutamine can be supplemented best in powder form, and is particularly valuable in athletes after intensive training, both for immune support, and for muscle growth and recovery.
# 59 Leucine Is Essential Leucine, along with isoleucine, and valine are essential Branched Chain Amino Acids (BCAAs). As Glutamine, they are most valuable when consumed in powder form, before and particularly after exercise for increased protein synthesis, and muscle adaptation. Body builders, wrestlers, mixed martial artists, and athletes requiring extreme bursts of strength and sustained power are encouraged to eat them up. One can only get a lot of these by supplementing, which also avoids the bad fats and low fiber content provided by eating large quantities of meat.
# 60 MCTS Are Good Saturated Fats They are saturated fats that contain 8-12 carbons, and are not atherogenic. Unlike other fatty acids, they are absorbed directly into the portal blood of the small intestine, and not incorporated into lipoproteins (chylomicrons) for processing in the liver like the others. Hence they are directly transported to the liver and muscle mitochondria, where they are oxidized rapidly for energy. They are routinely used in Total Parenteral Nutrition (TPN, or intravenous feeding) for patients who have bowel or lipid metabolism disorders and/ or are too sick to eat), and show particular promise when used during tasks involving prolonged exercise. High amounts given orally (>30g) can cause gastrointestinal intolerance (mainly diarrhea).
# 61 Melatonin Is The Sleep Hormone Melatonin is made by the pineal gland, a part of the brain, is a powerful antioxidant, and maintains and restores Rapid Eye Movement (REM) sleep. This is often disrupted by erratic or nighttime work and travel schedules, or other drug consumption. Supplementation with at least 3 to 10mg per night is valuable to help provide badly needed sleep, which itself reduces stress. Plus, a goodnight sleep helps the body heal itself.
# 62 Magnesium - A Key Electrolyte In Sweat and Sleep Vegetables are a rich source of Magnesium (Mg++), which is a key electrolyte used in all cells, including brain and muscle. It is lost in the sweat, and should be replenished during sustained exercise, such as sporting events and marathons. It is often given along with other electrolytes and water in the form of “sports drinks” (see below). It has muscle relaxant and calming properties so can also be helpful as a sleep aid. Those with low vegetable intake or higher needs than RDA should definitely supplement.
# 63 Multivitamin And Mineral Is The Least You Should Take Some days, most of us eat poorly, mostly by not eating enough fruits and vegetables, or fish. A recent Harvard study confirms the benefit of a multivitamin supplement containing no less than the RDA and no more than the ULs for all vitamins, minerals, and micronutrients listed.
# 64 Omega-3 Fatty Acids - Our Old Friend As discussed above, they are usually deficient in the diet, and are tremendously beneficial in reducing chronic inflammation, clotting, and vasospasm, key components of the metabolic syndrome, chronic disease, and the aging process itself. Smaller and less useful ones, like alpha linolenic acid (ALA) are found in grains like flax, but the key ones we need are manufactured in algal chloroplasts and moved up through the food chain, ultimately to large predator fish, where they accumulate in fat. Microalgae, krill, seafood, and fatty predator fish are the best sources. Omega-3s have been shown to be essential for normal fetal brain development, cognitive, and cardiovascular function. Watch out for predator fish that accumulate heavy metals such as mercury, and farmed fish rich in chemicals such as Polychlorinated Biphenyls (PCBs). Use included tables to avoid those fish, and be sure to supplement only with molecularly distilled fish oils (this removes toxins), Krill or Algal Omega-3’s (though these are usually much less potent). Doses of at least 2-4 grams of marine Omega-3’s per day have been shown beneficial.
# 66 Mushrooms - The Fungus Among Us Mushrooms have been eaten for centuries by most societies. Their properties range from anti-inflammatory to anti-cancer to anti-hypertensive to enhancement of mood and cognitive function. Well-known types and their benefits are listed below: Mushrooms/Fungi (Polysaccharides) - Mushrooms are rich in B vitamins such as folate, riboflavin, thiamine, pantothenic acid, and niacin. They are also the only vegan non-fortified dietary source of vitamin D. Mushrooms provide several minerals such as selenium, potassium, copper, iron, and phosphorus. They contain an important nutrient known as choline that helps support muscle movement, memory, learning and a good nightâ€™s sleep. Choline helps with the transmission of nerve impulses, maintains the structure of cellular membranes, and reduces chronic inflammation while supporting proper fat absorption.
Beta Glucans (1,3; 1,6) Beta-glucans are a form of fiber that is found in the cell walls of many types of mushrooms. They have been shown to help improve blood cholesterol levels, prevent insulin resistance and reduce the risk of obesity while providing a boost to the immune system.
Tinospora Cordifolla- is an herb that is used in Ayurveda medicine to enhance good health and vitality. It has a positive effect on the metabolism of glucose, reducing inflammation and diabetes, while also supporting the nervous and immune systems. Supplementing with this herb improves the ability of macrophages to function with the immune system and can help prevent allergies. It is helpful for those dealing with diabetes because it can reduce the bodyâ€™s absorption of sugar from carbohydrates. This special herb can also help reduce nephropathy and retinopathy pathologies associated with diabetes. An added benefit is its ability to protect against DNA damage from exposure to radiation therapy and the environment. Ganoderma Lucidum (Reishi or Ling Tzi) Reishi mushrooms are getting quite a bit of attention for their ability to boost the immune system, lower blood pressure, and fight cancers. This mushroom is composed of water-soluble polysaccharides, proteins, amino acids, and triterpenes. Reishi also lowers cholesterol and supports the prevention of heart, kidney, liver disease and cancer. It is useful in treating chronic fatigue syndrome, stomach ulcers, herpes pain and poisoningLastly, it has also been used to treat prostate cancer in a combination with other herbs and can help prevent fatigue and reduce stress.
The ganodermic acids found in Reishi mushroom help alleviate many common allergies
by inhibiting histamine release, improving liver function and oxygen utilization. Regular consumption of this special mushroom also helps improve blood circulation, and can be used to treat anxiety, hepatitis, asthma, and insomnia. Lentinus (Lentinula), Edodes (Shiitake) - is an edible mushroom that serves up many health benefits. Lentinan is a polysaccharide that helps boost the immune system, lower cholesterol, and works as an effective anti-cancer agent. It has been widely used and continues to be utilized in East Asian cuisine as well as medicine. Phellinus Linteus, Porio Cocos, Auriculariaauricula, Hericium Erinaceus, Grifola Frondosa (Maitake), Maitake is also a mushroom that has been consumed in Asia for thousands of years and utilized in medicine as well. It helps relieve the side effects of chemotherapy treatment, and is used for hepatitis, HIV/AIDS, diabetes, chronic fatigue syndrome, and hay fever. It also works well to lower high blood pressure, high cholesterol and is used to support weight loss. Women have used it to alleviate polycystic ovary syndrome that can cause infertility. The chemicals in these mushrooms stimulate the immune system to fight tumor growth and stabilize blood sugar levels.
Flammulinaveiutipes Pierotus Ostreatus (Oyster Mushroom) Oyster mushrooms are exceptional partners for improving environmental and human health. They are rich in nutrients, easy to grow and used in natural medicine. One of their most prominent abilities is to help the body get rid of environmental toxins, as well as clean up polluted land, fight hunger and improve the immune system. They can be found in forests around the world and are recognized as wood decomposers. Oyster mushrooms do not require a composted biochemical reaction meaning they can grown on straw, dead wood, cotton, cacti, paper products, coffee wastes and any dried plant material. They can also grow on grasses such as wheat, rye, corn, bamboo, fescues and rice. Trametes (Coriolus)versicolor - is a forest fungus that is often called a â€˜turkey tailâ€™ that really does look like the tail of a turkey. It is a quite common mushroom in the woods of Northern America and can be found on tree stumps that are decomposing or dead hardwood logs. They are typically reddish brown, cinnamon or brown-buff in color. The surface of the cap is velvety and fuzzy-like and smooth in some places. There is quite a
bit of scientific evidence that shows this mushroom is useful against cancers such as breast, lung, esophageal, gastric and colorectal.
Tremella fuciformis Schizophyllum - stimulates the immune system, lowers LDL (bad) cholesterol, serves as an anti-inflammatory and demonstrates anti-tumor activity. It also protects the liver and slows down the aging process from the inside out. Non-Mushroom Cordyceps Sinensis (The Caterpillar Fungus) - Cordyceps is a fungus that lives on certain caterpillars in the high mountains of China. They can reproduce in the laboratory and are used to treat respiratory disorders, coughs and chronic bronchitis. It is also used for liver and kidney disorders, nighttime urination, anemia, and male sexual problems. This special fungus can also be used to treat high cholesterol, an irregular heartbeat and ringing in the ears. Athletes use it to improve athletic performance, increase endurance, enhance stamina, reduce fatigue and strengthen the immune system. It has also been shown to reduce the risk of heart disease, effects of aging, and improve liver function in those with hepatitis B. Dried Mushrooms And Powders - from teas to condiments, dried mushrooms can be used in all sorts of recipes and cooking such as soups, sauces and pastas. The powder form adds flavor to any recipe and it can be added to alcohol to use as an extract of healthy compounds. For a healthy tea, add boiling water to the powder to make a nutritious mushroom tea.
# 67 Probiotics Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. It is the good bacteria in our gut and in foods like yogurt, miso,tofu, and kim chi that ferment sugars and break down fiber and Polyphenols (prebiotics) into healthy compounds that our bodies use. Good examples include Lactobacillus Acidophilus, Plantarum, Rhamnosus (1 Billion each) and Bifidobacterium Bifidum, Longum, and Lactis (1 billion each). The gut is loaded with bacteria and while most of us think of bacteria as a bad thing or something that causes disease, probiotics are actually ‘good’ bacteria and very helpful in keeping the gut healthy. They help build the immune system, support a good digestive system and keep you healthy by: • Balancing both good and bad bacteria to keep your body working at optimum levels • When good bacteria is lost, probiotics help replace them • Lowers the levels of bad (pathogenic) bacteria that can cause infections and other health problems Lactobacillus - is the most common probiotic found in fermented foods and yogurt. The different strains help those who cannot digest lactose - the sugar found in milk, and help with diarrhea. Bifidobacterium - helps ease the symptoms of IBS (irritable bowel syndrome) and can be found in some dairy products and supplement form. Probiotics help the body move food through the gut and can help with common conditions including: • Inflammatory bowel disease (IBD) • Irritable bowel syndrome (IBS) • Diarrhea caused by bacteria, parasites, viruses or antibiotics • Eczema and other skin conditions
• Vaginal and urinary health • Oral health • Prevention of allergies and colds In general, probiotics are very safe and you can ask your doctor for the right dosage for you. Beware, because some people might experience gas, bloating, diarrhea or upset stomach for the first day or two after starting them but this quickly resolves.
#68 Prebiotics- Polyphenols Polyphenols Are Magic Bullets For Optimal Health The data is clear. Multiple epidemiologic studies have shown that a diet rich in fruits and vegetables results in lower all cause morbidity and mortality. It is difficult to delineate which components of these foods are responsible for this, but further studies have revealed a group of compounds called polyphenols that consist of multiple hydroxylated benzene rings that serve as a plentiful source of free electrons to quench free radicals (FRs, or oxidants). These have repeatedly been shown to be the most potent natural antioxidants known to man. Review the previous ORAC chart to get an idea of the antioxidant capacity of these natural foods. There are four classes of polyphenolics: Flavonoids, Lignans, Hydroxycinnamic Acid derivatives, and Phenolic Acids. Test tube, animal and some human studies have been done on these antioxidants that demonstrate many benefits, including anti-inflammatory, antiviral, antibacterial, antifungal, antiallergic, anticancer, antihypertensive, antidyslipidemic, antidiabetic, antiobesity, antiatherosclerotic, antiaging, antialzheimers, and neuro, hepato and cardioprotective effects. Although there are thousands, a few stand out: • Trans- Resveratrol (found in plants, grapes and red wine) • Curcumin (found in curry/mustard) • EGCG (green tea) • Silymarin (milk thistle) • Punicalagins (pomegranates) They have been used for centuries as herbal medicines, and the largest body of scientific data supports their use. In addition to increasing expression of our own intracellular antioxidant systems, Tumor Suppressor Genes (TSGs) and reducing expression of inflammatory genes, and Oncogenes, polyphenols have been shown to increase expression and bioavailability of Nitric Oxide (NO), which improves tissue blood flow, cellular glucose uptake and immunity, and decreases clotting.
www.reviveactive.com It seems reasonable to supplement with a highly bioavailable combination of polyphenols, particularly if your fruit and vegetable consumption is less than 10 servings per day, and/or you have increased need for these compounds, from athletics or other sources of oxidative stress (see our Multiherbal AOx). Also see http://drflam.com/learn/supplements/multipolyphenolics/
#69-Prebiotics-Fiber The Food and Drug Administration recommends that Americans get at least 20-30 grams of fiber each day, however most adults do not even get close to that amount. The healthiest form of fiber is fruit, vegetables, nuts and seeds. But eating cereal and bran muffins is still a poor choice: more on why in a minute. Basically, the body cannot digest most fiber (especially the insoluble kind) but it plays a very important role in digestion. For example, soluble fiber is found in blueberries, cucumbers, nuts and beans. They dissolve into a gel-like texture that helps slow down digestion and make you feel full longer. Insoluble fiber is found in foods like celery, carrots, green beans and dark leafy green vegetables and does not dissolve at all. Fibers add bulk to your digestive tract and help move food through it for quick elimination. Take a look at the amazing health benefits of a high-fiber diet: • Lowers the risk of heart disease • Supports blood sugar control by slowing down the breakdown of carbohydrates • Supports healthy weight loss by keeping you full longer • Reduces the risk of stroke • Helps move fungus and yeast out of the body to prevent rashes or acne • Reduces the risk of diverticulitis - an inflammation of the intestines • Helps relieve symptoms of IBS • Reduces the risk of cancer and inflammation • Lowers the risk of hemorrhoids • Reduces the risk of developing kidney stones and gallstones. Bran muffins and cereals are not the best choice of fiber, mainly because humans are not
designed to eat wheat, barley, or rye. They all contain significant amounts of Gluten, an inflammatory protein, so eating them can actually damage the gut and intestines. Plus, they are a poor choice for sources of vitamins and minerals compared to other sources such as fish, meat, fruits and vegetables. These grains can cause ‘leaky gut syndrome’ that can cause digestive problems such as gas, bloating, abdominal pain or cramps and contribute to allergies, autism, joint pain, skin rashes, fatigue, and various infectious diseases. Refined grains (have less fiber, but more high glycemic carbs) can also make health conditions like diabetes worse because they cause spikes in blood sugar. Once the digestive tract is damaged, it allows various contents of the gut to flood the bloodstream and wreak havoc on your health. If you eat a high-fiber diet with a gut that is damaged, it can lead to more serious health problems. For this, a temporary very-low fiber diet may help you get back to normal. If you have chronic digestive symptoms such as flatulence, stomach pains, diarrhea, leaky gut syndrome, reflux, food intolerances or allergies, remove fiber because it feeds microbes. Your digestive system is not designed to break down fiber and it ends up undigested in your bowel.If your gut flora is healthy, the microbes will feed on fiber and proliferate. Now, if your gut is full of pathogenic yeast, fungi and bacteria, the fiber can also make your symptoms worse because these pathogenic microbes will feed on the fiber and proliferate. Fiber must be eliminated carefully from your diet to starve out pathogens by using well-cooked peeled vegetables and soups. Here are some tips for adding more fiber to your diet: • Gradually increase high-fiber choices to aim for 32 grams of fiber per day • Increase fruits and vegetables by 2 portions per day • Resist the urge to eat wheat, barley and rye, but other grains are fine. • Focus on eating more vegetables, seeds and nuts such as chia seeds, broccoli, Brussels sprouts, root vegetables, green beans, cauliflower, almonds and peas Fiber increases satiety, cleanses the gut, reduce and the risk of cancers and inflammation. It also helps you reduce caloric intake.
Other Specific Fiber Supplements with Recommended Doses: Inulin 500-1000mg Isomalto Oligosaccharides (15-20g in shake/meal bar) Fructo Oligosaccharides include: • Kestose (GF2) • Nystose (GF3) • Fructosylnystose (GF4) • Bifurcose (GF3) • Inulobiose (F2)
â€˘ Inulotriose (F3) â€˘ Inulotetraose (F4) An important final note about prebiotics is that they are metabolized by the good bacteria in our intestines (probiotics) through fermentation to new and beneficial prebiotics, so plentiful amounts of all of these are good.
Chapter 5: The DSE Connection # 70 Diet-Supplement-Exercise (DSE) Connection The DSE connection involves three factors: diet, supplements and exercise, in order to achieve optimum health. All three factors must be combined to achieve and maintain results: eating healthy, taking the right supplements and daily exercise. What you intake throughout the day is important, especially before and after exercise. By paying attention to all three factors, you will be able to improve your body composition and performance throughout the day and during exercise and recovery. The food and supplements you intake after your workout can help replenish glycogen, increase protein synthesis and decrease protein breakdown, increase and maintain muscle quality and repair muscle after a workout. Good nutrition and supplements will: • Improve your recovery • Prevent or reduce soreness • Improve bone mass and immune function • Support lean muscle tissue • Allow the body to utilize body fat All of these factors are important, regardless of your age or gender. Ultimately, it makes us leaner, stronger, and fit - are you ready to make the DSE connection?
The Perfect Storm - Five Low Pressure Systems A picture is worth a thousand words. As this diagram astutely shows, decreases in exercise, prebiotics (fiber and polyphenols), O3/O6 intake and tissue ratios, and caloric restriction all lead to the metabolic syndrome (abdominal obesity, dyslipidemia, hypertension, and a chronic inflammatory and prothrombotic state), chronic disease, and early death.
1. Dietary, Behavioral, and Pharmacologic Inputs Converge on cAMP-AMPK-SIRT1 Signaling to Produce Metabolic Benefits The diagram above shows the many molecular pathways through which Resveratrol and other polyphenols improve metabolic function, increase expression of protective genes,
reduce chronic disease, and improve overall health. .
Mechanisms Modulating Oxidant/Antioxidant Balance In Obesity The left-hand side of the chart shows mechanisms underlying oxidative stress in obesity and obesity-associated complications, while the right-hand side shows strategies improving body antioxidant machinery (see text for details). Dotted lines: inhibitory effect. Solid lines: stimulatory effect. AGEs: advanced glycation end products; ATF: NF-κB, activating transcription factor; CPT2: carnitine palmitoyltransferase 2; CREB: cyclic AMP response element binding; ER: endoplasmic reticulum; FAS: fatty acid synthase; FoxO: forkhead box, sub-group O; HO-1: heme oxygenase-1; iNOS: inducible nitric oxide synthase; LPS: lipopolysaccharide MCP-1: monocyte chemotactic protein-1; miR: microRNA; NF-κB: nuclear factor-κB; Nox: NADPH oxidase; PKC: protein kinase C; PPAR-?: peroxisome proliferator-activated receptor-?; SCD1: stearoyl-CoA desaturase-1; SIRT: sirtuin; SREBP1: sucrose responsive element binding protein1; STAT3: signal transducer and activator of transcription 3; TGF-?: transforming growth factor-?; TNF-?: tumor necrosis factor-?. The diagrams above outline how all of the concepts we preach cause favorable biochemical and epigenetic changes that reduce disease, increase longevity and vitality, and optimize health.
We all know what to do. All we have to do is get up off the couch and do it! # 71 How Polyphenols Fight Cancer A regular intake of polyphenols can lower the risk of many cancers including pancreatic, ovarian, breast, skin, esophageal, lymphomas, and prostatecancers. Studies continue to show that all cancer survivors who eat polyphenol-rich fruits, vegetables, and green tea were found to have lower relapse rates. Polyphenols are loaded with antioxidant properties that protect our body’s DNA from oxidative damage from carcinogens, toxins, chemicals and pollutants. Polyphenols actually kill cancer cells and prevent them from proliferating. You can find polyphenols in more than seven hundred foods including mainly fruits and vegetables, herbs, spices, cocoa, coffees, leaf teas, herbal teas, Yerba Mate, Matcha, Salep, and nuts. The foods that rank in the top 30 include: • Apricots • Arthichokes • Blueberries • Dark chocolate • Grapes • Herbs such as oregano, cloves and peppermint • Olives and olive oil • Nuts and seeds such as almonds, walnuts and ground flaxseed • Green tea The American Chemical Society has presented and confirmed several papers on health benefits of polyphenols, proving they can prevent cancer from forming. For example, resveratrol inhibits estrogen action in breast cancer and has been shown to kill cancer cells. They have also been shown to prevent dementia and Alzheimer’s. The polyphenols found in Pomegranates have been shown to restrict prostate cancer and prevent its growth and many studies show that polyphenols protect the endothelium, the inner lining of blood vessels. Polyphenols found in green vegetables such as broccoli and attack cancer-causing pathways and reduce toxic damage to DNA. Pterostilbene found in blueberries and grapes has an anti-cancer effect and combats nervous system disorders. Black and green tea are quite high in polyphenols and can inhibit cancer cell formation and boost the immune system. As you have learned in other sections of this book, an important part of fighting cancer is maintaining a healthy gut flora. This can only be done with adequate intake of Pre and Probiotics.
The Action Pathways of Anticancer Agents (Using Skin Cancers as the model)
Pomegranate and Extracts Fight Cancer Pathways at Many Levels
How different fruits and vegetables slow the progression of and even halt various cancers through epigenetic mechanisms (modify DNA Expression to increase expression of good genes ie TSG sand decrease expression of bad genes- ie Oncogenes) by increasing DNA methylation, modifying histones, or both.
The Cancer Fighting Mechanisms Of Curcumin There is a wealth of data to support the anticancer benefits of all polyphenols. The most extensively documented are those above, EGCG, T-res, and Silymarin, all found in Dr. Flamâ€™s PhytoLife TM (see www.myphytolife.com).
# 71 Fermentation
Not only does fermentation occur in making delicious foods, but also inside of our bodies as a way of disposing of Pyruvate, the product of aerobic metabolism (The Krebs Cycle).
Once Pyruvate is converted to Lactic Acid, and NAD+ is regenerated, more reactions can occur that first produce acetaldehyde, alcohol, then vinegar. This also occurs in good bacteria, or probiotics, and allows them to generate more NAD+ out of NADH, a critical component of cell metabolism and health.
# 72 Essential Oils Essential Oils (EOs) are aromatic volatile oils extracted from plants by steam distillation and various solvents. Aromatic oils have distinct aromas or smells, and contain carbons with many double bonds and rings, which makes them very stable. Volatile means that the oil is always both in liquid and vapor form at the same time, so a partially filled cup of EO would have the liquid form at the bottom with vapor above it. The oils are produced by the plant in order to protect themselves from harmful insects, bacteria, fungi, and viruses. Since the middle ages, EOs have been widely used for their ability to fight bacteria, fungi, viruses and parasites, and insects, and other medicinal properties such as analgesic, sedative, anti-inflammatory, spasmolytic, and local anesthetic remedies. Their key ingredients are low molecular weight compounds such as Phenylpropanoids, Terpenoids (ie monoterpenes, sesquiterpenes, oxygenated monoterpenes, oxygenated sesquiterpenes), and Phenolics (among others) which are responsible for their many wide-ranging biotechnological applications and pharmacologic properties including antibacterial, antifungal, antiviral, anti-parasitic, anti-inflammatory, anti-arthritic, anti-mutagenic, anticarcinogenic, anti-diabetic, cardio-protective, gastro-protective, hepato-protective, and neuro-protective to name a few. Below is a list of medicinal and other uses of Essential Oils: â€˘ Food storage and preservation: The many compounds present in both the liquid and
vapor forms of these oils make them ideal food preservatives because they reduce the level of oxidation, production of free radicals, degradation, and contamination of the food, particularly by fungi and their toxins. EO’s have even been shown to have synergistic effects when used along with conventional food additives. EOs from oregano, rosemary, thyme, sage, basilica, ginger, myrtle, and others, when used alone or in combination with others have been shown to extend meat and meat product shelf life by controlling lipid oxidation and improving the meat’s appearance and smell. Their Phenolic constituents act as free radical scavengers and hydrogen donators that prevent lipid oxidation, which causes spoilage. • Citrus essential oil’s consist mainly of monoterpenes and are widely used as natural food and drug preservatives because of their antifungal activities. • Myrtle EOs are now also being used as antimicrobial agents in the food and pharmaceutical industries. • Oregano and other spice EOs contain a core bioactive compound Carvacrol (4isopropyl-2-methylphenol). Important activities include its antioxidative properties in foods (like lard and sunflower oil) and in vivo, and the inhibition of foodborne and human antibiotic-susceptible and antibiotic-resistant pathogenic bacteria, viruses, pathogenic fungi and parasites, and insects in vitro and in human foods (e.g., apple juice, eggs, leafy greens, meat and poultry products, milk, oysters) and animal feeds and feed wastes. • The phenylpropanoids found in EOs are now well recognized for their potent antiinflammatory effects, which supports for their use in virtually all patients with chronic disease. The phenylpropanoids, oxygenated sesquiterpenes, and monoterpenes present in EOs have been shown to have killing activity against Diptera (an insect) larvae, the immature stage of the primary vector (carrier) of dengue. This makes them very useful in avoiding or controlling the spread of various viral epidemics. • EO’s containing carvacrol, cinnamaldehyde, cinnamic acid, eugenol and thymol can have a synergistic effect in combination with antibiotics and are beginning to be used together with them in increasing cases of antibiotic resistance (ie MRSA). • More than 20 compounds found in EO’s have been shown to have therapeutic activity against peptic ulcers. • Cancer prevention and Treatment: Over 100 new in vitro and in vivo studies have shown the beneficial effects of EOs against various cancers through multiple mechanisms. Antioxidant, antimutagenic and antiproliferative, enhancement of immune function and surveillance, enzyme induction and enhancing detoxification, modulation of multidrug resistance and synergism of volatile components have all been demonstrated. Accumulating data has revealed anticancer activity in plant-derived monoterpenes. • Aromatherapy has been studied on surgical patients. Lavender or orange and peppermint essential oils have shown positive results in treatment of nausea and anxiety. Tea tree oil has also shown efficacy in treatment of infections. • Sleep Enhancement: Many studies have shown that EO’s have a positive effect on
sleep. Lavender was the most frequently studied and is the most commonly used. Encapsulations of EOs in nanoparticles have been proposed to reduce to their volatility (passage into the vapor phase) and improve their efficacy (increased water solubility, stability and bioavailability).
Essential Oils Derived From Popular Foods
Chapter 6: Dysmetabolism Defined # 73 Dysmetabolism: Abnormal metabolism is heralded by abnormal concentrations of compounds (metabolites) in the blood and tissues that contribute to chronic disease and also lead to insulin resistance. It includes a cluster of risk factors such as obesity, hypertension, impaired glucose intolerance (IGT), impaired fibrinolysis and dyslipidemia. Together, these metabolic and endocrine disturbances are commonly known as “insulin resistance syndrome,” syndrome X” or “The metabolic syndrome.” The net result of these metabolic derangements is a vicious cycle, wherein the development of insulin resistance is strongly associated with atherogenic lipid profiles and endothelial dysfunction that, in turn, exacerbates insulin resistance. The consequences for the individual with the metabolic syndrome include an increased risk of cardiovascular disease of up to 4-fold compared with subjects without the metabolic syndrome. A. Dyslipidemia Dyslipidemia literally means abnormal blood lipid or fat levels. On its face, this is an oversimplification. Not only are the amounts abnormal but also the compositions are often abnormal, due to genetic and dietary factors. Dyslipidemia is a critical risk factor for the development of cardiovascular complications such as ischemic heart disease and stroke.
Although statins are effective anti-dyslipidemic drugs, their usage is fraught with issues such as failure of adequate lipid control in 30% of cases, dysmetabolism (ie Diabetes), and intolerance in select patients because of neuropathy (neurologic dysfunction) and or
myopathy (muscle dysfunction). There are many other pharmaceuticals used and in the pipeline for dylipidemia, but it is always prudent to start with the proper diet, nutrients, and supplements, and exercise, and then work our way into the pharmaceuticals if we must, which we will discuss later.
As shown above, fats are absorbed in the gut and made into Chylomicrons, lipoprotein (LP) packages made in the small intestinal lining cells. They then travel in our blood to the liver cells, where other LPs are made, and then to the tissues, where they are used for fat deposition and membrane assembly. The most popular LP is LDL (low density lipoprotein), which contains mostly the lipid Cholesterol. When elevated (ie over 100), this increases the risk of inflammation and atheroscletotic plaque buildup in the artery walls, and resulting coronary artery, cerebrovascular, renal, and peripheral artery disease Another composition factor that adds to risk is the “small dense LDL” which occurs in diabetes and Metabolic Syndrome. Think of it in this way: The small dense LDLs get stuck in the arteries’ nooks and crannies, and this leads to more plaque development. So generally, small and dense is bad, and large and fluffy is good. Below is the list of all lipoproteins: • Chylomicrons (made in gut lining cells)
• HDL (High Density Lipoprotein) is the good lipoprotein. Increased amounts of the fluffy large HDL reduce atherosclerotic deposits and risk- again related to amount and composition. HDL transports lipids from the tissues to the liver, for elimination in the bile. • LDL (Low Density Lipoproteins) • VLDL (Very Low Density Lipoprotein) is another important player. It carries mostly Triglycerides, which are also considered atherogenic. • IDL (Intermediate Density Lipoproteins) Since Diabetes and the Metabolic Syndrome are so prevalent in industrialized societies, we will discuss the common forms of dyslipidemia found in these conditions: Diabetic Dyslipidemia (DD), and Familial Combined Hyperlipidemia (FCHL). DD: Elevated small dense LDL, Elevated VLDL and Triglycerides (TG), Low HDL. These features definitely increase the risk of MIs and Strokes. FCHL: Elevated VLDL, LDL. Recent literature shows that these patients often have decreased blood Vitamin D levels and that there are also genetic abnormalities of Androgen Receptor (AR) levels. Perhaps this relates to the Androgen insensitivity, poor libido, and erectile dysfunction (ED) seen in patients with The Metabolic Syndrome and or Diabetes, who also have this condition. Both have genetic predispositions which are expressed and promoted by stress, poor diet, lack of exercise, excess calorie intake, decreased Pre and Probiotic intake, and deceased Omega 3 fatty acid intake. Several herbs have shown promise in recent studies by lowering and improving the composition of the LPs discussed above. For example: • Butea monosperma bark ethanolic extract modulates dyslipidemia in streptozotocin-induced diabetic rats • Blighia sapida methanolic extract at all doses used reduced blood glucose level and prevented oxidative stress and dyslipidemia in alloxan-induced diabetic rats • Mangifera indica bark reported to produce hypoglycemic and ant-diabetic activity in an animal model of genetic type 2 diabetes and in streptozotocin diabetic rats. • Newbouldia laevis leaf extract protects against dyslipidemia and hepatorenal dysfunction in diabetic rats. • Cleome gynandra ethanolic extract is shown to reduce blood glucose levels and dyslipidemia in diabetes rats. As discussed previously, all antioxidants are helpful in reducing the oxidation and harmful effects of bad LPs, and improve lipid profiles and insulin sensitivity. PhytoLifeTM offers the widest range and highest potency of Polyphenols and Phospholipids (PC) available. See www.drflam.com or www.myphytolife.com to purchase. www.nutraculture.com/images/lipoproteines_img.jpg Lastly, Vitamin D supplementation (no more than 5000 IU/day), and O3 Fatty Acid
intake (4g Fish oil/day) also fight the harmful effects of dyslipidemia. B. Dysglycemia (Abnormally High Blood Sugar Levels): This is seen in the Metabolic Syndrome described above, and when more severe, in Type 2 Diabetes Mellitus (T2DM). These disorders are exploding in prevalence in western, industrialized, sedentary societies with diets rich in high-calorie dense foods. See below for the next 6 Key tools to fight these disorders and all chronic disease!
# 74 Immune Protection The immune system requires harmony and balance in order to function properly. The effects of age, diet, exercise, stress and supplements have a bearing on the immune response and protection. Strategies for healthy living are an excellent way to give your immune system the upper hand for life through regular nourishment. It has long been recognized that those who are poverty-stricken and malnourished are more prone to infectious disease. Deficiencies in micronutrients such as selenium, zinc, copper, iron, folic acid and vitamins such as A, B6, C and E alter immune system protection. What can you do? If you suspect that you are lacking nutrients because you do not like vegetables for example, or do not always eat healthy, taking a high quality, daily multivitamin and mineral supplement can help bring immune protection. Keep in mind that taking mega doses of a single vitamin do not help. In other words, more is not always better. Here are some nutrients to look for in your multi-vitamin Selenium - Some studies have suggested that those with low selenium levels are at greater risk of breast, bladder, colon, rectum, lung, and prostate cancers. Vitamin A - plays a role in infection and maintaining mucosal surfaces by influencing certain subcategories of T cells and B cells and cytokines. Vitamin A deficiency is associated with impaired immunity and increased risk of infectious disease. Vitamin B2 - enhances immune response and resistance to bacterial infections Vitamin B6 - a deficiency can depress aspects of the immune response, such as lymphocytesâ€™ ability to mature and spin off into various types of T and B cells. Supplementing with moderate doses to address the deficiency restores immune function, but mega doses do not produce additional benefits. Vitamin C - work in concert with other micronutrients rather than providing benefits alone Vitamin D - Researchers have found that vitamin D, which is produced by the skin when exposed to sunlight, signals an antimicrobial response to the bacterium responsible for tuberculosis, Mycobacterium tuberculosis. Vitamin E - a powerful antioxidant that works with vitamin C to help support the immune system Zinc - is a trace mineral element essential for cells of the immune system. A zinc deficiency affects the ability of T cells and other immune cells to function as they are
supposed to. Take caution: While itâ€™s important to have sufficient zinc in your diet (15-25 mg per day), too much zinc can inhibit the function of the immune system. As stated before, plant based food intake and polyphenol supplementation improve immunity, and reduce unnecessary allergic and inflammatory phenomena.
Chapter 7: When It Comes To Stress There are a wide variety of health conditions and diseases that are linked to the effects of emotional and chronic stress such as hives, heart disease and stomach upset. Stressful situations delay the production of antibodies and suppress the activity of T cells. Feelings of isolation can also suppress the immune systemâ€™s generation of lymphocytes and antibodies. Basically, stress affects the immune system by disrupting communication between the endocrine (hormonal) system, the nervous system and the immune system. All three talk to each other and must work closely together in order to be effective. For example, older people caring for a family member with Alzheimerâ€™s disease have an increase level of cortisol, the stress hormone secreted by the adrenal glands. Depression also plays a role in a T-cell activity and the immune system - in fact, changes in T-cell function are greatest in those who have the least outside help and the fewest friends. What Can You Do? Regular exercise is a big part of healthy living and lowers blood pressure, helps lose or maintain a healthy weight, improves cardiovascular health and protects the body against a variety of diseases. It can also contribute to a healthy immune system by promoting good circulation that allows the cells and substances in the immune system to move throughout the body efficiently. Regular exercise is a part of healthy living and important for keeping the immune system healthy as well as the rest of the body. Use A Digital Fitness Monitor A pedometer or other "wearable" can track your daily activity so you can determine if you need to adjust your activity level. A simple pedometer that counts your steps is a great place to start.
Chapter 8: Adaptogens #75 Adaptogens - Nature’s Miracle Compounds Adaptogens were initially defined as substances that enhance the “state of non- specific resistance” in stress, a physiological condition that is linked with various disorders. Stress comes in many forms, but ranges from environmental to physical to mental. Adaptogens consist of plant and mushroom based substances.Adaptogens and their basis for action have been accepted by the FDA and the EUMA. The figures below depict the many adaptogens currently available.
Adaptogens have been shown to exhibit neuro-protective, anti-fatigue, anti-depressive, anxiolytic, nootropic and CNS stimulating activity. In addition, a number of clinical trials demonstrate that adaptogens exert an anti-fatigue effect that increases mental work capacity against a background of stress and fatigue, particularly in tolerance to mental exhaustion and enhanced attention. Indeed, recent pharmacological studies on a number of adaptogens have provided a rationale for these effects also at the molecular level.
As you can see, there are important differences between stimulants (such as caffeine and Testosterone) and adaptogens:
So, in general, adaptogens create a new level of homeostasis, or heterostasis, at a higher level of function, and lower level of stress through effects on the multiple biological systems, including neurologic, hormonal, eicosanoid, and molecular systems (see figure and table below).
Keep an eye out on www.drflam.com for availability of adaptogens in the future.
Chapter 9: Exercise Is A MUST Aerobic Verses Anaerobic Exercise It is important to know the difference between aerobic and anaerobic exercise as they each give different results. Aerobic exercise is known as a ‘cardio’ workout and requires the pumping of oxygenated blood by the heart so that oxygen can be delivered to the working muscles. Aerobic exercise stimulates the breathing and heart rate to increase in a way that can be sustained for a long session of exercise. In contrast, anaerobic means ‘without oxygen’ and involves exercises like heavy lifting or sprinting that cause you to be out of breath quickly. Once the exercise becomes too strenuous, it exceeds the energy provided by aerobic respiration, so additional energy must now be obtained from glycolysis, the breakdown of glucose to pyruvate.
#76 Find An Aerobic Exercise That You Enjoy Doing It will not only improve your fitness level but also benefits your emotional and physical health. Consider a STEP or Cycling class, running, walking or swimming. Check out the aerobic classes available at your local fitness center. You may also want to try
kickboxing or hiking. Use a digital fitness monitor or other "wearable" device that can track your daily activity so you can determine if you need to adjust your activity level. A simple pedometer that counts your steps is a great place to start. Dr. Flam is developing a device that determines heart rate, oxygenation, tissue oxidative stress, exercise recovery, vascular health and response to exercise. Stay tuned at www.drflam.com
#77 Follow Any And All Exercise Recommendations There is no one best exercise for everyone, however you should follow any and all exercise recommendations given by your doctor, exercise physiologist or nationally certified personal trainer. It should use large muscle groups and be performed for 30-60 minutes at least 5 days a week. It should be something you enjoy doing for an extended period of time.
# 78 Think Safety First Always speak to your doctor first before beginning any new exercise program. Choose something that is safe for you to do when it comes to reducing the risk of injury or other complications. You want to perform the activity and be able to speak clearly while exercising or be able to carry on a conversation without gasping for air. It is known as a â€˜talk testâ€™ to determine if a particular exercise is too vigorous for you.
# 79 You Can Walk Almost Anywhere Walking is one of the most available and simplest forms of exercise. Plus, you can vary the intensity to match your level of fitness. All you need is a good pair of walking shoes and a place to walk whether it is the sidewalk in your neighborhood, a walking trail or the treadmill at your local fitness center. Many offer televisions on the front end of the treadmill that allow you to watch your favorite show making the time go by quickly. Walking is not too hard on the joints and is a good choice for those starting an exercise program.
#80 Cycling Can Be Fun Between cycling classes at your local fitness center or simply using a stationary bike, the possibilities offer a good value and wide appeal. Cycling is often perfect for those dealing with orthopedic problems, arthritis or difficulty walking for an extended period of time. Some may want to do both cycling and walking, if possible, for cardiovascular benefits without pain. Cycling is also a good choice for those overweight by over fifty pounds because it can still benefit the heart without putting stress on the hips, back, ankles or knees that walking can.
#81 Try Exercise Machines There is an endless selection of exercise machines that offer a good aerobic workout and can benefit the person who is just beginning or at a low level of fitness due to the capability of adjusting the settings for resistance. Of course, anyone with hip or knee problems should avoid steppers or stair climbers because these can put a tremendous amount of strain on the joints. The advantage of using exercise machines is that they offer an activity to do indoors during bad weather.
#82 Are You A Swimmer? If you have access to a swimming pool, swimming is an excellent aerobic exercise. Many fitness centers with a pool offer water walking and water aerobic classes that are perfect for those dealing with joint pain. The water provides buoyancy and makes the exercises less stressful on the joints. However, if you have any kind of heart condition, you need to check with your physician first before starting a swimming program as one can easily exceed target heart rates with swimming laps or doing an aerobic water class.
#83 Find Year-Round Activities To Do Year round activities can be found both indoors and outdoors. Do not let the weather derail your fitness program. However, if you have any orthopedic problems, shortness of breath or chest pain, one should be cautious of his or her exercise choice. Check with your doctor first before starting any exercise program.
#84 Do You Know Your Pulse? Knowing your pulse is always a good idea - your pulse is your heart rate, or the number of times your heart beats in one minute. Of course, heart rates vary from person to person and are much lower when at rest. It is also good to know your resting heart rate and is something you can check first thing in the morning, before getting out of bed. Upon waking, take your pulse rate for a six-second count - that will give you a good comparison of heart rate when you exercise. The body needs more oxygen-rich blood during exercise. Get in the habit of taking your pulse at different times of the day as well as during a workout. It can really help you evaluate your exercise program. How To Take Your Pulse
1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsations. 3. Use a watch with a second hand, or look at a clock with a second hand. 4. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute. Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute What Is A Normal Pulse? Normal Heart Rates at Rest: Children (ages 6 - 15) 70 - 120 beats per minute Adults (age 18 and over) 60 - 100 beats per minute What Are Aerobic Exercises? In gym lingo, aerobic exercise is known as â€œcardio,â€? which is an activity that you can sustain for more than just a few minutes while your muscles, heart and lungs work overtime. Good examples are a STEP class, cardio class, Zumba and cycling. Typically, the cardio portion of these classes is approximately 40 minutes with time for a cool down at the end of class to bring your heart rate back down. The added benefits of such a class continues well after class has ended and support weight loss and a curbed appetite. What Are Anaerobic Exercises? Anaerobic exercise can best be defined as high-intensity exercise that lasts from a few seconds to about a two-minute duration. The body uses fast twitch muscle fibers during anaerobic exercise such as sprinting, jumping, or weight lifting. The size and strength of these muscles are enhanced from these anaerobic exercises. When it comes to weight loss, men usually prefer weightlifting exercises while women prefer cardio classes or the treadmill. While both are important, anaerobic exercise can greatly aid in weight loss. When we exert ourselves to 84% of our maximum heart rate or higher, an important effect occurs in the body called Excess Post-Exercise Oxygen Consumption (EPOC). This is further promoted by short bursts of energy at a high intensity level of training.. In other words, it is the after-burn effect of continuing to burn calories for up to 38 hours after a completed workout. This type of training can be incorporated into both weightlifting routines and cardiovascular exercise.
#85 Try Sprinting Do you remember how you used to run as a kid? It was full-speed ahead. Sprinting is just like that and is an excellent training tool to boost results, especially in weight loss. It can help increase your stride and speed, and be exhilarating, resulting in better form as a runner. It does not have to be done for very long. For example, try uphill sprints for 8-10 seconds on the treadmill or when running outdoors. A steep hill can reduce the risk of Achilles tendon and hamstring injuries.
#86 Have You Tried Plyometrics? Another way to enhance your workout performance is through plyometrics - jumping exercises that increase the power of your legs. For example, single-leg box jump is an excellent plyometric exercise for runners. Set up a STEP with one or two risers underneath it. Bend your right leg, swing your arms back and forth to gain momentum and jump onto the STEP with your right leg only. Do not let your left foot touch the STEP. Immediately jump back to where you started and repeat for as many as you can do for 30 seconds. You can start out doing the jumps for 15 seconds, then 20 seconds and work up to 30 seconds. Switch to the left foot.
#87 You Canâ€™t Beat Weightlifting Performing 15-minutes of weightlifting three times per week will have a huge impact on your physique, strength and weight loss efforts. Plus, weightlifting enhances everything from doing every day chores to lifting groceries out of the trunk. It keeps you strong, something that is very important for slowing down the aging process. A good rule of thumb when determining how much weight you should lift during a particular exercise is if the last 3 repetitions with proper form are too easy, it is time to increase the weight by 5-10 pounds, depending on the exercise.
#88 Know The Difference Between Aerobic And Anaerobic Anaerobic exercise burns glycogen to meet the bodyâ€™s energy requirement while aerobic exercise burns fat for energy. As the intensity of exercise increases, the need for energy release surpasses levels that can be achieved by aerobic metabolism. During anaerobic exercises, the muscles require more energy than aerobic respiration can provide. When anaerobic metabolic participation increases, this is known as the metabolic threshold. Always consult with your doctor first before beginning anaerobic activity due to the increased cardiovascular demands, which could be dangerous for those with impaired cardiorespiratory function.
#89 Practice Makes Perfect (Well, Almost.) Running, swimming or biking sprints are good examples of anaerobic activities. The muscles rapidly deplete energy reserves during sprinting, and need a tremendous amount of oxygen to perform the activity. Begin by performing a jog, bicycle ride or swim slowly for about 5 minutes, then jog, ride or swim at maximum speed for 30-90 seconds. Return to your slower speed for about 2 minutes and repeat the sprint. Do this for approximately 30 minutes.
#90 Have You Heard Of HIIT? HIIT stands for High-Intensity Interval Training and is another form of anaerobic exercise. HIIT is a cardiorespiratory technique that is used in training that alternates between short durations of speed and recovery intervals to increase the intensity of a workout. It can be incorporated into push-ups, sit-ups and other exercises to develop power and strength. For example, you could walk for about 3 minutes and then perform as many sit-ups or push-ups you can do in 20 seconds. Follow that with another 20 seconds of walking. This interval training can be repeated 10 times.
#91 You May Want To Try Powerlifting Powerlifting is a form of anaerobic exercise that allows an experienced bodybuilder to lift the maximum amount of weight with maximal effort for 3-10 seconds. Good examples of these types of lifts include deadlift, bench press and squat. The main objective of powerlifting is to intensify power and strength. It is not for everyone, however if you are athletically inclined and want to increase your exercise concentration, powerlifting might just be the ticket.
#92 Racquetball Is Here To Stay Sports such as racquetball, basketball, tennis, baseball and football are all good examples of anaerobic activities because they require brief surges of high-intensity effort that last two minutes or less. Short periods of recovery occur making these sports efficient as an anaerobic exercise. Many fitness centers offer racquetball including weekly tournaments making it an excellent choice to enhance your exercise routine.
Chapter 10: Getting Results From Exercise #93 Do NOT Do The Same Workout Over And Over Again - Mix it Up! Doing the same workout over and over again is not the way to get results with your exercise program or weight loss goals. It is amazing how quickly the body adapts to any exercise you may be doing. In order to make progress and see changes in your physique, change your workout by incorporating another exercise, trying a new fitness class or playing racquetball, for example. It will help you break through the dreaded plateau and accelerate results.
#94 Extend Your Threshold Oxygen aids in the process of ATP consumption in the cells. There is a limit to how much oxygen can be transported by the body through the bloodstream for cellular respiration. This is known as VO2 max. Anything above your VO2 max, any ATP produced anaerobically will be done through a different cellular process.
www.wickedsmartandhealthy.com It is possible to strengthen your respiratory and circulatory systems through exercise and regular training to increase your aerobic threshold. This will decrease the amount of time your body spends above your VO2 max and help you avoid feeling fatigued while performing sprints, for example. Short bursts of high-intensity anaerobic exercise or interval exercises followed by periods of more relaxed aerobic exercise will strengthen your cardiovascular system, giving you a higher VO2 max. If you are consistent with your interval training, you should see a noticeable decrease in your level of fatigue in a few short weeks. An increased VO2 Max shows an improvement in cardiovascular fitness, a testament to the success of the training program.
#95 Circuit Training Is A Great Choice
Circuit training works the muscles, lungs and heart all at the same time. It is a full body workout that is excellent for beginners and personal trainers often use circuit training to assess health and fitness levels of their clients. Basically, circuit training involves moving from one exercise machine to another with little or no rest in between sets. The goal is to keep the heart rate high to improve cardiorespiratory endurance. Circuit training works every muscle group in the body and can be repeated 2-3 times, depending on the fitness level of the individual. The possibilities are endless for combinations of exercises.
# 96 Benefit From Anaerobic Exercise Though anaerobic exercise does not work the heart and lungs or burn as much fat as aerobic exercise does, it definitely builds more muscle that is active at rest. As a result, the body burns more calories even as you are reading this book. Those that incorporate both aerobic and anaerobic workouts into their routines will see faster results, especially when it comes to weight loss. It also makes everyday life easier, from lifting groceries out of the trunk to walking up a big flight of stairs.The results are stronger muscles - are you ready to benefit from anaerobic exercise?
#97 Try Rowing For Cardiovascular Endurance You donâ€™t need to live on a river or lake to enjoy this activity. Most fitness centers and gyms have some sort of rowing machine. Rowing causes positive anaerobic response, improves muscular strength and cardiovascular endurance because it is a mix of explosive training and aerobic work. The next time you are at the gym, check out the rowing machine for an excellent anaerobic workout.
#98 Add Anaerobic Exercise To Your Routine In addition to adding muscle bulk and EPOC, which accelerates weight loss, anaerobic exercise increases human growth hormone and testosterone production that revive, renew and restore the entire body making you look younger and revitalized.
#99 Be Safe While anaerobic exercise may be a bit safer than aerobic exercises, you still need to be safe and avoid any serious injuries. Anaerobic exercises are quite intense, and the body requires plenty of nutrients, especially protein, in order to recuperate. Also, make sure you perform all exercises with proper form and technique. Do NOT overestimate your strength. When it comes to weight training, low to moderate weight and mid-to-high repetitions are most optimal for heart function.
#100 Do NOT Over Train It is important to limit your anaerobic training to between 45 minutes and one hour maximum to avoid a catabolic state. Plus, take at least one day off per week to allow your body to recover and heal. In some cases, it may take a couple of days for any soreness to go away. Mild cooling of hairless surfaces such as the soles, palms, and face before and after heavy exercise has been shown to reduce fatigue and cramping and increase performance because it promotes optimal muscle function more normal temperatures. Listen to your body and give it time to recover from your workouts.
In Summary You may reap the benefits of anaerobic training by doing up to 3 anaerobic training sessions per week to see results. Make sure you enjoy a healthy meal after your workout or a protein shake to help your muscles and entire body recover. For best results, combine slow-paced cardiovascular exercise with anaerobic exercise. For example, you can include sprinting sessions when you run and do one day of anaerobic training followed by one day of aerobics. You can greatly improve cardiorespiratory function and strength by combining these two types of exercise. Hereâ€™s to your success.
Chapter 11: Putting it all Together To Optimize Your Performance and Life Optimizing Human Health and Performance Goals: 1) Correct any Vitamin, Mineral (micronutrient) deficiencies 2) Correct any Macronutrient (C,P & F) deficiencies 3) Optimize Genetic Expression (Positive Epigenetic Modulators) 4) Enhance Cardiovascular Fitness 5) Enhance Muscle Strength, Coordination, and Endurance All of these lead to optimal health and enhanced mental, psychological, physical, sexual, and athletic performance. 1) Correct All Nutrient Deficiencies Most (if not all) people get adequate micronutrients from a Mediterranean Type Diet rich in Fish, vegetables, Fruits, and nuts. Nobody can argue the administration of a simple combined multivitamin/multi-mineral supplement for those who donâ€™t. There is no way to get adequate amounts of good carbohydrates (Prebiotics- Fiber and Polyphenols) and Fats (Especially O3 FAs) even from Mediterranean Diets. Therefore one must supplement these. It is rare to take in adequate amounts of high quality protein even in a Mediterranean Diet, so supplementation here is usually required. 2) Optimize Genetic Expression Once genetic mutations occur (ie from oxidative stress), they are hard to correct. The best we can do is to optimize genetic expression, ie foster expression of good genes (ie eNOS), Intracellular Antioxidant Enzymes (SOD, Catalase, Glutathione Peroxidase), and reduce expression of bad genes (ie Inflammatory Cytokines, Oncogenes- cancer causing genes, and genes for proteins that help us store fat (thrifty genes- ubiquitous in industrialized sedentary societies). While the genes are key, optimizing their expression is equally important.
3) Enhance Cardiovascular Fitness Shoot For 70-80% MHR (220-Age) Wear device (ie Wristband to show real time performance) Plyometrics - add exercise without weights or machines Cycling - ride your bicycle or take a cycling class Swimming - laps or try an aqua aerobics class HIIT - high intensity training Sparring - martial arts 4) Enhance Muscle Strength - Through Weight Training Free Weights - are always a challenge because it is all YOU doing the lifting Core work increases T (Squats and Dead Lifts) Machines - are always a great place to start when lifting weights Pulling Tires, etc. - now that is a challenge HIIT Critical - for seeing significant change in your physique Post Workout Shake - helps with recovery after a workout see Dr. Flamâ€™s MRS at www.myphytolife.com
Polyphenols and Adaptogens offer huge advantages for the body 5) Enhance Muscle Coordination Specific muscle group exercises (HIIT contributes Anaerobic and Aerobic) Sparring - try kickboxing Stepping through tire course - you donâ€™t have to be in the military Climbing mesh or ropes Core - try one leg balance on half ball with hand weights
Remember: Practice makes perfect!
Appendix: Dr. Flamâ€™s PhytoLifeTM Story
Many studies have shown that a daily intake of a wide variety of fruits and vegetables improves health and reduces rates of sickness and death. Polyphenols, potent plant antioxidants, have been shown to be responsible for this effect. Most Americans do not meet the USDA recommended intake of 5-13 servings of fruits and vegetables per day. In order to get enough polyphenols, supplements are critically important.
I researched and found 5 specific polyphenols from different chemical groups that have shown the greatest benefits in the literature, and put them in a suspension which increases their absorption and tissue levels by 2-6 times. (Phosphatidylcholine phytosome, or liposome suspension) This ensures adequate intake of polyphenols with 1-2 doses per day. Our multi-polyphenolics serving consists of each of these polyphenols: • Trans-Resveratrol (found in Grapes) • Curcumin (Mustard) • EGCG (Green Tea) • Silymarin (Milk Thistle) • Punicaligans (Pomegranate) They are all in a Phosphatidylcholine (80% component of cell membranes) phytosome or liposome suspension. The product is manufactured in a FDA GMP (Good Manufacturing Practices) Certified lab in the U.S. PhytoLife does the following: • Reduces oxidative stress and inflammation • Improves immunity • Increases blood flow
• Boosts metabolism (glucose and lipid control) and overall cellular health • Slows down the aging process • Improves mental alertness, mood, and neurologic health
The mechanisms of Action include direct neutralization of free radicals, decreased expression of inflammatory and cancer-causing proteins, increased expression of intracellular antioxidant enzyme systems; and increased expression of eNOS, the enzyme that creates Nitric Oxide. Nitric oxide increases blood supply to all tissues (improving all organ function) and fights clotting in the tissues. The Phosphatidylcholine is the primary component of brain tissue and neurotransmitters, which improves cognition and mood. Quantity of Raw Food Needed to Provide Amount in One Dose: • Curcumin: 1/3 lb of yellow mustard or 1 Tablespoon of pure Turmeric • EGCG: 10 cups of green tea • Punicaligan: Over 30 pomegranates • Trans Resveratrol: More than 125 bottles of red wine • Silymarin: Several milk thistle plants • Phosphatidylcholine: 1/2 Cup of raw soybeans
We have not spent even one penny on formal advertising but thousands of bottles of this product have already been bought and consumed by our welleducated and satisfied customers!
For More Information, Please Visit The Following Websites: www.drflam.com http://drflam.com/professionals/ www.myphytolife.com https://drflam.com/wp-content/uploads/2015/01/PhytoLife-Torus.jpg Very Important Piece: http://issuu.com/getnside/docs/nsidetx_md_atx_marapr2014/54
About The Author
Dr. Gary Flam, MD, DABA, DABHM, DNBPNS, DAAMRO, CPT, SHAPE Dr. Gary Flam is an expert, consultant, author, inventor, entrepreneur, and visionary in the fields of nutrition, ergogenics, pharmaceuticals, medical devices, health and wellness. He is the CMO of PhytoLife, LLC, a premium, science-driven supplement company that delivers optimal health and performance through education, supplements, and super foods. Dr. Flam also serves as an owner/partner of Pharmaceutical Litigation Strategies offering research assimilation, planning, expert acquisition, preparation, deposition and trial support. His roles as complementary and alternative medicine consultant and owner/inventor at Ebiomedical Technologies Group, Inc. keep him in demand throughout the country. Gary also serves as an anesthesiologist/partner at USAP.
Â© 2011-2015 Gary Flam, Ebiomedical Technologies Group, Inc. Images: http://img.medscape.com/article/759/537/759537-tab4.jpg http://ts1.mm.bing.net/th?&id=JN.ByouglRID %2byw0WQcDdRBEQ&w=300&h=300&c=0&pid=1.9&rs=0&p=0 www.medscape.com Images Numerically Denoted 1. If2012summer10006.blog.com 2. www.pinterest.com 3. www.askleahrenee.com 4. www.tuningpp.com 5. www.livingtoolarge.com/nuttrientdeficiencies 6. www.levelmission.wordpress.com 7. http://tse1.mm.bing.net/th? &id=JN.5wXfvNNHVbGezHnacJSUaQ&w=300&h=300&c=0&pid=1.9&rs=0&p=0 8. www.byebyedoc.com 9. www.medscape.com 10. www.reviveactive.com 11. www.tolwellness.com 12. www.drflam.com 13. www.drflam.com 14. www.excitementnnet.blogspot.ca 15. www.teknoscienze.com 16. www.drflam.com 17. www.curcuminresearch.org 18. www.uic.edu 19. http://farm3.staticflickr.com/2517/3876767861_eb8a7d0ba8_z.jpg?zz=1 20. Mityeast.pbworks.com 21. www.crystalspirts.biz 22. www.drflam.com 23. www.courses.washington.edu
24. www.amazon.com 25. www.drflam.com 26. www.workoutjourney.com 27. www.dms.herbalgram.org 28. www.cms.herbalgram.org 29. www.neuroexplosion.com 30. www.foursigmafoods.com 31. www.drflam.com 32. www.anewpathforged.com 33. www.nchpad.org 34. www.lynslovingdogwalking.com 35. www.pinterest.com 36. www.webmd.com 37. www.build-muscle-101.com 38. www.performbetter.com 39. www.slism.com 40. www.dietsinreview.com/newyorktimes 41. www.electromedical.com 42. www.wickedsmartandhealthy.com 43. http://elitemensguide.com/assets/Circuit-Training.png 44. www.galleryhip.com 45. www.clinicaloptions.com 46. www.gurufitnessplanet.com 47. www.bubblejam.net