Filed under: General Health, Nutrition, Training
With the release of the High Performance Handbook Nutrition Guide just 2 days ago, the positive feedback is already rolling in!
Just this morning, Shane made this comment on my most recent post:
“The nutrition section was great! Pretty much worth the price of the entire bundle on its own
Found some of the lesser-known stuff (like the section on beer) fascinating.”
With that in mind, you might be wondering what else you will learn if you pick up your own copy of The High Performance Handbook (besides the finer details of beer!)? Well here are a few excerpts from the Nutrition Explanation Section of the book to give you a small taste of the more than 200 pages of content I provide:
Dairy and Diabetes Risk
With little fanfare, a study recently came out by Dr. Dariush Mozaffarian and colleagues. Why so little fanfare, you ask? It’s because the study suggests that dairy fat may actually protect against diabetes, and that goes against conventional wisdom and government recommendations.
Dr. Mozaffarian and company collected two measures of dairy fat intake in 3,736 Americans. They took six 24-hour dietary recall questionnaires, as well as assessing blood levels of trans-palmitoleate. Trans-palmitoleate comes almost exclusively from dairy fat and red meat fat, and therefore it reflects the intakes of these foods. Dairy provided most of the trans-palmitoleate fatty acid in this study.
Adjustments were made for confounding factors, and trans-palmitoleate levels were associated with a smaller waist circumference, higher HDL cholesterol, lower serum triglycerides, lower C-reactive protein (a marker of inflammation), lower fasting insulin and lower calculated insulin resistance. In addition, people who had the highest levels of trans-palmitoleate had 1/3 the risk of developing diabetes over the 3-year study period.
Again, it is important to note that trans-palmitoleate is a fatty acid, and so is only provided in significant amounts by whole fat dairy, not from low-fat or fat-free versions. The investigators also noted that “greater whole-fat dairy consumption was associated with lower risk for diabetes.” This is an important distinction, as it wasn’t just trans-palmitoleate levels that were associated with the decreased risk, but the actual consumption of whole-fat dairy itself that seemingly provides the benefit.
Here’s another nice quote from the authors: “Our findings support potential metabolic benefits of dairy consumption and suggest that trans-palmitoleate may mediate these effects. They also suggest that efforts to promote exclusive consumption of low-fat and non-fat dairy products, which would lower population exposure to trans-palmitoleate, may be premature until the mediators of the health effects of dairy consumption are better established.”
While it is certainly possible that trans-palmitoleate is mediating a lot of these positive health outcomes that were associated with it, in all reality, it only makes up a tiny fraction of the fat content of milk. I tend to believe that instead, it is more of a marker of dairy fat intake, with the benefits more likely coming from the other elements contained in dairy fat – CLA, vitamin K2, butyric acid, vitamin D – in addition to the trans-palmitoleate.
The Importance of Particle Number
Moving beyond particle size, there is emerging research that the number one risk factor for cardiovascular disease is actually particle number, in particular the number of LDL particles you have. This research even seems to indicate that even if you have large and fluffy LDL, if you have too many of them, you are at an increased risk of heart disease.
You might be wondering, “Why?” The full details are beyond the scope of this piece, but basically, it is a probabilities game. The more particles you have (not the amount of cholesterol in the particles, and maybe not even the size of the particles), the more likely the chance that one of those LDL particles is going to penetrate into your arteries, beginning the whole atherosclerosis cascade that will eventually lead to heart disease.
Interestingly, this research shows that when particle numbers are taken into account, particle size no longer has a significant relationship with atherosclerosis. So, while some earlier research showed large and fluffy particles to be more benign, this may not necessarily be true. However, this research does seem to indicate that while those small and dense LDL particles may not be any more atherogenic, they are actually a marker for metabolic dysfunction, inflammation and insulin resistance, so they are still not a good thing.
To actually know the amount of LDL particles you have, you need to have an advanced blood lipid panel done. Not all of these panels show LDL particle number (LDL-P), but they will all likely show your apo-B number, which can be used as a proxy for LDL-P.
Unfortunately, you can have low LDL-C with high LDL-P (and therefore a high risk of heart disease), and low LDL-P with high LDL-C (and therefore a low risk of heart disease). They do not necessarily go hand-in-hand. So, you can have high LDL-C and be at low risk, and have low LDL-C and be at high risk. This is not what most doctors will believe, so you might have to show them the research referenced at the end of this book!
In fact, the research also seems to indicate that people with high LDL-P and low LDL-C are actually at the highest risk for heart disease and overall mortality. This risk is even higher than in people with high levels of each. This is because people with high LDL-P and low LDL-C tend to have small and dense LDL particles, which while possibly not a direct cause of heart disease, are at least a marker for metabolic dysfunction that further decreases health.
Pick up your copy of The High Performance Handbook Gold Package and you get my Nutrition Guide in conjunction with Eric’s incredible resource, which is a truly unique training program and like nothing you have ever seen before…
First, unlike your typical cookie-cutter program, it doesn’t force you to do an exercise you can’t.
Second, it designs a program suitable to your needs – based on how you move, what your schedule allows, and what your goals are.
Third, it’s an entire system. Not just some manual that says “do this.” We give you an entire video database, how to modify exercises, and much more.
Filed under: General Health, Nutrition, Training
Almost exactly six years ago, on Halloween of 2007, I moved down to Massachusetts to begin an unpaid internship at a brand new, and tiny, training facility in Hudson. My only source of income was going to be as a part-time personal trainer at a Boston Sports Club in the city.
My parents thought I was nuts. But I knew I was onto something.
That something was Eric Cressey.
I had read Eric’s work on t-nation and various other sites while in college, so I knew how bright and driven he was. And when I visited Cressey Performance for the first time, you could see that intelligence and work ethic written all over him. This was a guy I was willing to trust, to learn from, and for whom I would be willing to work for free, just to have that opportunity.
And it was worth every penny. I went on to become CP’s first employee, became the Head Nutritionist, and had an integral role in choosing and training subsequent interns. It was an awesome job. A job that I stuck with even as I moved to Connecticut when I got married, and drove 1:15 each way. I put over 40,000 miles on my car that year, just driving to and from CP.
And I would do it all again.
Fortunately, you don’t have to work as an unpaid intern or put 40,000 miles on your car to absorb the knowledge and training tools of Eric Cressey. Eric just released his new resource, The High Performance Handbook, and I would encourage you to put your faith in him, as I did, and give his program a shot.
This resource is about as thorough as they come; it’s almost like a choose-your-own adventure book for people looking to achieve their training goals. The programs start out with a quick and easy (yet effective) assessments so that you can identify a few important things that must be taken into account to effectively individualize your 16-week training program. And best of all, these programs are modifiable for anyone – they are not geared to only advanced trainees or elite athletes. They can be adjusted and modified to any skill level or training experience.
The High Performance Handbook also includes over 200 incredibly detailed coaching videos; it’s like being at CP with Eric where he coaches you through the drills just like you’re one of his professional athletes or clients.
Not only is this resource incredible in and of itself, bur Eric is so excited to finally launch it that he is is giving away some awesome free gifts to anyone who purchases the product today (Tuesday). Most notably, you’ll be entered to win an all-expenses-paid trip to get evaluated and train for two days at Eric’s facility, Cressey Performance!
Beyond the grand prize you could also win some free New Balance Minimum sneakers, a CP t-shirt or receive access to Eric’s 25 minute video, 7 Ways to Progress a Pushup. Pretty sweet, but you have to hurry!
Also, while you’re at it, I’d highly recommend you pick up the Gold Package of The High Performance Handbook, as it includes an awesome nutrition and lifestyle guide written by some really smart and good looking guy, ME :). In my humble opinion, this nutrition guide is the most comprehensive nutrition and healthy lifestyle resource available. I provide 50 Recommended Recipes, 14 Example Menus, explanations on how to calculate your calorie, protein, carb and fat needs (and why they are all important), and so much more. All told there are more than 200 pages of content!
Get your High Performance Handbook HERE.
Filed under: General Health, Nutrition, Training
I know, two posts in one week, let alone one month! It’s like a record or something.
Anywho, a few days ago I pointed out that Eric Cressey had put up an awesome Upper Body Training Video. With his new resource, The High Performance Handbook, coming out next week he has even more to share. And as the guy who wrote the Nutrition Guide for it, I can tell you how phenomenal this resource really is. A few days ago Eric has put up another awesome video you should check out. And this one is on breathing.
Learning to breathe appropriately may seem like a strange topic, but in fact the more we learn about breathing, the more we realize how it impacts how well we move and perform. And it has an enormous impact on our posture, tissue quality, and injury risk. Breathing correctly can be used to help with relaxation (yoga, meditation), but also to brace the core to lift heavy weights.
If you have something that can help with two extremes like this, you know it can be “clutch” when it comes to making or breaking your fitness progress. Luckily, Eric’s video today focuses on some of the breathing strategies he uses in terms of exercise selection and coaching cues. Check it out:
—> Breathe Better, Move Better <—
On another note, I have been a part of some awesome content over at precisionnnutrition.com lately. While I don’t post as much on my site like I used to, its because I work hard on creating top-notch content for PN, so check out some of these articles below:
Sweet vs. Regular Potatoes: Which Are Really Healthier?
Good Stress, Bad Stress: Finding Your Sweet Spot
Hacking Sleep: Engineering a High Quality, Restful Night
All About Jet Lag
Filed under: General Health, Training
Hey guys. I know I rarely blog these days, however, I have some incredibly content for you this week.
My first mentor (and former boss) Eric Cressey has some phenomenal videos this week. These videos will teach you how to customize your training programs and exercise selection to your own unique needs. Eric and his staff at Cressey Performance train hundreds of professional athletes and ordinary fitness folks alike, plus it is where I learned nearly everything I know, so you can be sure they are top-notch and applicable for everyone.
Eric’s widely recognized as “The Shoulder Guy,” so it’s only fitting that this week of videos kicks off with a look at how you can probably benefit from shaking up your upper body workouts. I found the information to be really eye opening, and he shows some awesome ways to look at upper body pressing besides just bench presses. Here’s a link to check it out:
—> Why You’re Upper Body Training Program Needs to Change <—
Filed under: General Health, Nutrition, Weight Loss
I simply wanted to share 2 incredible new PN articles that I have had a hand in shaping. While they are officially credited to JB, who did write the majority of each one, several of us also had a hand in editing the piece and adding our thoughts. With so many bright minds involved, it turned good articles into incredible ones, that are worth sharing with as many people as possible. They are that good.
How to fix a broken diet: 3 ways to get your eating on track
Paleo, vegan, intermittent fasting…what’s the bests diet?
Filed under: General Health, Nutrition
Many nutrition experts have long advocated that people eat the rainbow when it comes to their produce consumption. And beyond even that, it has been stated that you really only want to eat darkly colored fruits and veggies, as those are allegedly the best ones for you. While darkly colored produce is fantastic, as they get those colors from potent nutrients like anthocyanins and anthocyanidins, do they really stand head and shoulders above the others? Due to these recommendations, produce with minimal color like cauliflower, onions, and especially iceburg lettuce and celery, have really taken a backseat, much to my dismay.
In reality, we are still learning and discovering all kinds of new compounds and nutrients in the produce and plants that we eat, and while deep color may be indicative of the healthfulness of some produce, it is not the be all end all. In fact researchers recently discovered a compound called apigenin, which they believe to be one of the most potent anti-cancer compounds ever found! Two of the richest sources of apigenin? Humble, lightly-colored celery and iceburg lettuce.
The thing about cancer cells is that they are actually incredibly successful. At least, as far as their own survival is concerned they are successful to the extent that have a kind of immortality. This is the problem for the person with cancer, the cancer cells bypass the processes that should cause them to die as part of a regular cycle (known as apoptosis) and so they grow out of control and cancers develop. According to new research though, we now know how a substance called apigenin from foods makes cancer cells mortal again.
Apigenin is found in many plants but the best sources are parsley, celery, chamomile tea, thyme and iceburg lettuce. The researchers found that apigenin binds with around 160 different proteins in the human body. Among the most important of these though was a protein called hnRNPA2.
This hnRNPA2 protein influences the activity of messenger RNA (mRNA) which in turn carries the instructions needed to produce a specific protein. The modification of mRNA determines which protein the mRNA will cause to be produced. Abnormal modification (splicing) is the culprit behind around 80 per cent of cancers. The researchers found that apigenin, when applied to breast cancer cells, causes them to splice mRNA normally so that the cancer cells are no longer immortal and are programmed to die as usual (undergo apoptosis), or become sensitive to chemotherapy. That is awesome stuff.
So what does this all mean? It doesn’t mean that you need to take an apigenin pill, it just means you should worry less about which exact types of produce you “should” eat, and instead just eat the ones you enjoy, as that will lead to the greatest overall produce consumption, and likely your best bet for long-term health.
Filed under: General Health, Nutrition
I know my blogging has been pretty much nil lately, but I assure you I have not been idle! Part of my job with Precision Nutrition is to write All About Articles, along with Ryan Andrews.
Quite a few of these articles have already been published. If interested check them out:
All About Coffee
All About Environmental Toxins
Calorie Control Guide For Men and Women (co-authored with Ryan Andrews)
There are some other great articles coming down the pipeline as well, so keep your eyes peeled on the PN Blog.
Filed under: General Health, Nutrition, Training, Weight Loss
A few weeks ago I received an email thanking me and EC for the Show and Go Training Program and Nutrition Guide. It was absolutely wonderful to see someone make such tremendous improvements in his health, body composition and performance. Here is what he had to say:
“EC and BSP,
I hope you guys are doing well! I just wanted to send you two a quick note of thanks. The Show & Go System has made considerable changes to my body, both outside and inside.
I’ve completed Show & Go three times with maintenance periods in between. Initially, I completed the 4x/week program. Really effective, but required too much time given I’m working full time, teaching two courses, and finishing up my PhD. Next, I completed the 3x/week program. Finally, I went back to the 4x/week program but only lifted 3x/week. I love the upper/lower split and the recovery time between sessions it offered me. It was during this last program that I absolutely destroyed my PRs! That is no joke! Here is a listing of gains I’ve made from January 2011 until June 2012:
Bodyweight (6’1”): 192.5 —> 209.5
Body Fat: 14.5 —> 11.5
Front Squat: 165x3x5 —> 235x3x5
Deadlift (conventional): 275×1 —> 415×1
Bench Press: 235×1 —> 285×1
Pull ups: +10x3x5 —> +37.5x3x5
I’m not brutally strong, but strong for someone who wasn’t blessed with the strong gene. I could go on and on about the gains, but the primary reason I’m emailing is to thank BSP for the Show and Go Nutrition Guide and to thank EC for including it. My family has a notorious history of heart disease. My dad’s grandpa died from his first heart attack at 50, my dad’s dad died at 56 (he had four heart attacks and three strokes), my dad’s uncle died from his first heart attack at 62, and my dad had his first heart attack at 48 (thankfully still alive). Odds not trending in my favor.
My wife and I switched to eating as BSP recommended as of July 2011. I had labs done in June 2011 and just had them done again yesterday at my yearly physical. Everything keeps improving as seen in the comparison from June 2011 to August 2012:
LDL: 108 —> 88
HDL: 40 —> 64
Triglycerides: 81 —> 55
I know these aren’t the only indicators of health, but they are pretty damn important to heart health. I owe just about all of the changes I’ve made to you two! This is crazy! Oh, and all while eating 5 eggs just about every day, in light of the new study released here:http://www.sciencedirect.com/science/article/pii/S0021915012005047. Be aware that that study’s statistical interpretations are extremely suspect. Plus, any time you see researchers arbitrarily categorizing continuous variables (e.g., into quintiles) be skeptical immediately. Far too much information is lost due to categorization!
Anyways, thanks again and keep producing quality programs and providing quality information!
p.s., In 15 months, Show & Go also transformed my wife from a non-lifting marathon runner into an absolute beast in the gym. Her current lifts are, Back Squat: 170x5x3, Conventional Deadlift: 185x5x3, full hang chin ups: 7, Bench: 110×1. At a body weight around 130. Hopefully our kids get her strong gene! Thanks again!!”
I would say those results truly speak for themselves! In a matter of 1.5 years he was able to gain 21lbs of lean body mass (muscle and its associated components, bone, etc) and lose 4lbs of fat mass, while gaining tremendous strength and drastically improving his health to boot!
A recent review determined the Triglyceride to HDL ratio as the best single predictor of heart disease risk, with a goal of 2 or less. His ratio went from 2.025 to a fantastic 0.86! Not only that he was able to lower his LDL levels while consuming 5 whole eggs per day, pretty impressive stuff if you ask me.
Show and Go: High Performance Training to Look, Feel & Move Better is on sale for $50 off from now through Sunday, September 9 at midnight. Do yourself a favor and grab a copy of this incredible and comprehensive training program, and at the same time purchase the tag along Show and Go Nutrition Guide, written by yours truly. You won’t regret it, as you can see it can help you improve your healthy, body composition and performance all at the same time.
Filed under: General Health
Yes it’s true, I broke part of my tibia a little over a week ago. I played in a rugby tournament with some old college buddies and on the last play of the last game I got tackled (though not before I passed the ball off and we scored as time as expired to have a chance to tie. Alas we missed the kick.) and simply rolled my ankle inwards towards the ground, breaking part of my tibia.
Other than breaking my nose in practice, and subsequently re-breaking it two weeks later in a game, I have never been injured playing rugby. Bruised and battered yes, but never injured. Maybe at 28 I am past my prime! Probably so when it is only the second time I play in 4 years!
Anyway, apparently this injury is quite rare. 90% of the time you roll your ankle you roll it the other way, with the outside of your ankle going towards the ground, ending up in a sprain. I did this a bunch of times in high school soccer. This was different. After I got tackled I was able to walk off the field, but just a little while later after icing the ankle it stiffened up to the point that I could no longer walk.
After getting assessed by the trainer she was pretty sure I had broken the bottom part of my tibia. Apparently the ligament that attaches your tibia to your calcaneus (aka your heel), known as the tibiocalcaneal ligament, is so damn strong that instead of spraining, it simply breaks your tibia where it attaches. Awesome.
The white ligament going from your tibia to your calcaneus (heel)
Right now I am in a sweet cast with a walking boot. Fortunately I am able to walk about pretty well, and will be in this get up for 2 more weeks. From there we re-assess and see if I can go to a walking boot only or need surgery. Apparently 1 in 6 of these breaks don’t heal properly and require surgery, but I am young and healthy and this is less likely for me.
So, moving forward I will be discussing my nutrition and supplement strategies to help facilitate healing as well my training while I am injured. I will also be posting up some sweet vids of my training with a cast on, so be prepared!
Filed under: General Health
I have written before about the importance of air quality to your health (Breathing Green, Indoor Air Pollution, Dangerous Dryer Sheets). I recently came across a really cool tool to learn about the air quality for where you live.
I was reading my UMaine Today magazine, which highlights interesting research being done at the University (alas they haven’t been too interested in The Effects of Ecosystem Management on Wheat Composition), and came across 10Green.org.
Your city gets an air quality score from 1-10, the higher the number the better. It is impossible for any city to get a 9 or a 10 because global greenhouse gases like carbon dioxide and methane are at such high levels everywhere. However a place like Seattle scores a 7, which is great. A place like Auburn, Maine (where I live) scores a 5, which is decent. A place like LA scores a 3, which sucks.
The website not only provides a score, but it provides an explanation as to its score as well possible negative health consequences from each of the 10 hazardous pollutants it uses to calculate air quality.
The goal of the website is to provide people with real-time information. Too much of the focus of climate change research and advocacy has looked at what will happen 50 years from now. That is a hard concept for people to worry about, because it is not right now. This score is about right now, and having that knowledge to protect your health (and that of the environment) immediately.
There is a lot you can do even if your local air quality is substandard. Get some HEPA filters for your home. Get some plants for your home (I cover options on both of those on my Indoor Air Pollution post). Plant some trees and greenery around your house. Move to the suburbs where there is less traffic and more trees. Decrease exposure to fragrances and strongly scented items.
Check out 10Green.org and let me know what you think!
I also wanted to mention that Mike Robertson is putting on his annual Midwest Performance Enhancement Seminar at his facility in Indy. It is chock full of awesome presenters, including MR himself, Bill Hartman, Lee Taft, and Dan John to name a few. If interested, definitely check it out.