In Lean Eating, we keep data on everything clients want to improve. Wanna lose weight? Step on the scale. Wanna be more precise and lose fat? Get out the calipers and measure body fat. Wanna fit into your skinny clothes? Try them on once in a while. Wanna feel better? Then every few weeks, actually ask yourself how you’re feeling, write it down, and review it every few months.

Basic stuff right? Bullshit. I work with professional athletes and teams, I consult with major gym chains on their personal training practices, I work one-on-one with clients from all walks of life from all over the world. And believe me: practically no one does this. In fact, sometimes I feel like we’re the only ones who really do this stuff, and the reason is because it works! There’s an old saying you’d be wise to follow: “What gets measured gets done.”

2. Take photos.

Admit it: you care — at least a little, and maybe a lot — about how you look. And that’s okay! In fact, it’s healthy and normal. Who doesn’t want to look great? Well, for the same way you’d measure weight loss if you want to lose weight, you better take photos if you want to look better. In Lean Eating, it’s built into the program: every few weeks, you step in front of the camera and snap a few photos.

Understand that it’s normal to not be totally at ease about taking photos of yourself at first. Just know that it’s a) a very important step toward self-awareness, without which you simply cannot change, b) the best way to document your hard work, and c) possibly the most motivating thing you will ever do for yourself.

(And remember, everyone starts in the same place: out of shape. Take a look at the Men’s and Women’s “before” photos from Lean Eating; think they were comfortable taking those shots? Then look at the “afters” and think about how they felt then.)

3. Do something every day.

One of my colleagues once put it best: if something is important, do it every day; if it’s not important, don’t do it at all.

Bingo.

Change happens only when you slowly tear down old habits and build new ones in their place. That has to be daily, in my experience. In fact, that’s one of the reasons exercise alone doesn’t work — doing something 3 times a week isn’t enough to build a new habit. That’s also why personal training isn’t very effective (unless it combines nutrition and daily habit building, like we teach in our Precision Nutrition Certification.)

Instead, in Lean Eating, you have something to do every day. A workout to do, a lesson to read, a habit to practice, fellow clients and coaches to chat with. If you want to get in the best shape of your life, ask yourself, “What’s one thing I could start doing every day?”

4. Make it easy.

To do something every day, you have to make that “something” easy enough that you’re 100% confident you could do it every day for 30 days. That often means scaling your ambitious plans way back.

Unfortunately, most people bite off way more than they can chew. They commit to working out an hour a day, eating four healthy meals, cutting out chocolate, running a marathon, cooking more, waking up earlier — nothing less than a complete overhaul of their lives. Maybe they’re able to do it all for 3 days, a week, some people even a little longer perhaps. But inevitably, they miss a day, then two . . . then it all falls apart. They lose confidence, feel guilty, beat themselves up, and go back to doing exactly what they were doing before: nothing. All or nothing.

Instead, make it easy on yourself, way easier than you think at first. Instead of eating 4 healthy meals a day, eat 1 healthy meal a day and give yourself permission to leave everything else the same. Can’t commit to that for 30 days? Hell, eat an apple a day. Or take fish oil each day. Or switch from your morning latte to a green tea, or water. Instead of working out an hour a day, how ’bout a 10-minute walk? Is that too much? What about a 5-minute walk?

“JB, don’t be ridiculous, that’s not going to do anything,” you might think. But that’s just your ego talking: you don’t want to look foolish or admit that something so easy might be all you can muster right now. All I can say is: stop that. That kind of thinking will keep you stuck exactly where you are. Let go of your ego, accept where you are, and commit only to something so easy that you could do it without thinking for at least 30 days straight.

[Note: the principle is valid no matter how advanced you are, too. I have elite athletes training 2 hours a day wanting to jump immediately to 4 hours. Why not start with another 15-20 minutes at first? Again, put your ego aside.]

In Lean Eating, we despise “all or nothing” thinking. Instead, we commit to “always something” — no matter how small at first.

5. Practice only one habit at a time.

In the Lean Eating Coaching Program, we have clients work on just ONE habit at a time. Often they find this frustrating at first, because they expect to be able to do everything, right away. But that’s just ego-driven impatience, and unfortunately change doesn’t work that way.

Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time, for say 3-4 weeks before introducing a new one. BUT: introduce even 2 new behaviors at once, and the failure rate is nearly 100%.

That’s a tough lesson to learn. In fact, one of our $10,000 grand prize winners actually complained that the one thing he wished was different about Lean Eating was this one-habit-at-time thing — why couldn’t we have taught him all this stuff at the beginning?!!

Well, because then he would have failed.

Again, put your ego aside, and change your expectation: people can only change one behavior at a time. So pick one — anything positive will do — and give yourself permission to leave everything else in your life as-is, at least for now. There will be plenty of time for the rest, trust me. People overestimate how hard change will be, and underestimate how long it will take. Stick to one habit at a time, and you’ll get there.

6. No “wondering & worrying” questions.

Ah, another tough lesson to learn. Change is an uncomfortable process, always. You leave what you know (your habits, your lifestyle, your environment) and by trying something new, you take a tentative step into an unknown and uncertain place.

So the first thing clients do is try to resolve that tension, try to make it “certain” again, by asking all kinds of frenzied questions and working themselves into a panic:

• “What about this supplement, or that?”
• “What do you think about this theory / guru / article I read / study that was published?”
• “What about when (unforeseeable future event) happens — what do I do then?”
• “What about (rare, irrelevant and highly unlikely situation) — what do I do in that case?”
• etc., etc.

In Lean Eating, we call these “wondering & worrying” questions, and we have a strict ban on them, because although they’re well-intentioned, they don’t reduce anxiety at all. In fact, they do the exact opposite, whipping people into a froth of nail-biting and distracting them from the only two questions that matter:

1. What should I do today?
2. How do I do that?

The first question is asking for the next step, the “right now.” That’s the only thing you should concern yourself with, because it’s the only thing you can control. The second question is asking for clarification and instruction, so that you can do what you need to do properly.

Those are the only two kinds of questions that lead to calm, focused action. They’re all we allow our clients to ask, and they’re all you should be asking too. So next time you find yourself asking a question about fitness, take a second and think, “Am I focused on what to do right now? Or is this just wondering and worrying?”

7. Get a little help from your friends.

We call this “social support” — and it makes all the difference in the world.

Who you have in your social circle — and what they do, and how they think — will have an almost magnetic pull on who you are. In fact, there is interesting new research showing that obesity spreads almost like an epidemic. The people in your life will forever be pulling you, even unconsciously, toward being just like them. As another of my colleagues likes to say, “You are the average of the 5 people you spend the most time with.”

That’s all well and good, except when it comes time to change, because as you change those same people will be pulling you back to the way you were — usually not intentionally or maliciously, just . . . just because. They can’t help it.

When it comes to fitness and fat loss, the same applies. Now this doesn’t mean you need to scrap your friends and family and beg the local yoga teacher to adopt you. It just means that as you start to get in shape, you better get some other like-minded people in your life, or you’ll soon be putting the pounds back on faster than you lost them in the first place. I’ve seen it time and time again.

That’s why Lean Eating is a group program, with a social component to it: you can interact daily with people who are just like you, chasing the same goals as you. No matter where you are in the world, no matter where you’re starting, you will find people in the group just like you who get where you’re coming from. That reassurance, and even the mere realization that you aren’t alone in this, exerts a new sort of magnetic pull — this time, though, toward the life you want and not the one you’re leaving behind.

So take the opportunity to join groups or befriend new people who are doing what you want to do: maybe yoga or spin class, a friendly team sport league, even reconnect with a fit friend you maybe haven’t talked to in a while. Anything. Because if you don’t, beware the subtle but powerful pull back to where you were.

8. Be accountable to someone.

As much as you need to be picked up when you’re down, as much as you need be helped and supported from time to time, as much as you need some positivity in your life . . . you also need someone to kick your ass back into gear when you’re slacking, and help you snap out of the simple laziness that we all fall into from time to time.

In Lean Eating, that person is your coach, whose job it is to stay on top of you as much as it is to support you. If you miss a day, okay, fine; miss two, and we’re on you. If there’s a legitimate problem, we’ll help find a solution; if there’s just an excuse, we’ll call “bullshit” and get you back to being honest with yourself again.

Everyone needs someone to hold them accountable, especially in the beginning of a new process that they’re unfamiliar with. So who is that person in your life right now? Who challenges your excuses? Who helps you get back on track?

Who are you accountable to?

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There you go, 8 lessons you can use right now to change your body, and ultimately your life — courtesy of the Lean Eating Coaching Program.

Pick one, and put it to use today, because that’s what it really takes to change.

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About the Author

Dr. John Berardi is the co-founder and Chief Science Officer of Precision Nutrition Inc. One of the world’s foremost experts on sport and exercise nutrition, Dr. Berardi has authored numerous peer-reviewed studies, books, textbooks and hundreds of magazine articles on the topics of exercise and sport nutrition.

As a nutrition coach and exercise physiologist, he has coached hundreds of elite athletes, among them professionals and Olympic gold medalists, and thousands of everyday folk through the Lean Eating Coaching Program.

Studying under renowned researcher Dr. Peter Lemon, Dr. Berardi received his PhD in Exercise Physiology and Nutrient Biochemistry at the University of Western Ontario and is an Adjunct Professor at Eastern Michigan University and the University of Texas.

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Perhaps one of the most important aspects of his training method is the belief in the value of rest. I remember in one of his books, he told the story of inviting several of the world’s top bodybuilders to his home for a “training camp.”  Although these were all elite athletes who had “maxed out” in size, he promised them that if they spent a few days with him, their muscles would grow even more.  Most accepted the invitation but were skeptical that they would see any results since they had already been training as hard as they possibly could and had all reached plateaus that they simply could not pass.

When the day arrived, they all showed up at Mentzer’s house wondering what kind of intense program he had in store that would get all of these bodybuilders, already in peak condition, to get even bigger.  To their surprise, Mentzer did not lead them to the gym, and did not push them to do any exercises whatsoever.  He told them to rest. For three days, he told them to relax, lie by the pool, eat some good, healthy food, and just enjoy a break from training.  Mentzer’s theory was that every bodybuilder there was overtrained.  And after three days of rest, every single one of them had an increase in their muscle measurements.

The principles of Mike Mentzer’s High Intensity Training, don’t apply only to bodybuilding.  There is a balance of challenge and rest that is required for growth and development in just about every area. The problem is, like those overtrained bodybuilders, we typically understand the need for challenge, and forget about the need for rest.  I am no different.  I believe so much that hard work leads to success, persistence will pay off, effort is the key to reward, that I often forget the need for rest, recovery and rebuilding.  I love to challenge myself, but it is hard for me to truly rest without feeling like I’m wasting my time.

In yoga, the period of rest at the end of a workout is called “Shavasana”. Usually a few minutes at the end of every class is reserved for this rest period, lying in “corpse pose” to allow the body to recover and rejuvenate from the workout.  It is not my natural tendency to enjoy this part of the class.  When the teacher calls for Shavasana, my first reaction is to gauge my distance from the door and wonder if I could grab my shoes and sneak out before anyone notices.  But once I do reluctantly settle into the floor and relax into corpse, I’m usually glad I did.  The peace and clarity that I feel when my workout ends like this, is far greater than it is when I jump up from my last downward dog and scurry out the back of the room like a shoe burglar in the night.

The importance of rest applies to every domain. One Swedish study on well-being found that psychological stress and musculoskeletal injuries were both more likely to be caused by a lack of rest than by the amount of workload.  So how does “resting” fit into your workout plan, your career path, and your personal development? Think about the areas where you really challenge yourself and ask yourself if you have been pushing too hard.  What would happen if you gave yourself a break?  Try it.  Take a few days off.  You might be surprised at how much you grow.

References and Recommended Reading:

Honore, C. (2005). In Praise of Slow: How a Worldwide Movement is Challenging the Cult of Speed. Orion.

Loehr, J. & Schwartz, T. (2004).  The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal.  New York: Free Press.

Lundberg, U. (2003). Psychological stress and musculoskeletal disorders: psychobiological mechanisms.  Lack of rest and recovery greater problem than workload, in Lakartidningen, 100(21): 1892-5. [abstract]

Mentzer, M. & Little, J. (2002). High-Intensity Training the Mike Mentzer Way. New York: McGraw-Hill.

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About Author

Jeremy McCarthy has a Master degree in Applied Positive Psychology from University of Pennsylvania in Philadelphia and is the Corporate Director of Spas for Starwood Hotels (the intersection of wellness, psychology, and hospitality). He began studying psychology over twenty years ago, which is also when he started his career opening and operating spas in luxury resort hotels.

He notes on his website that: “The spa industry in particular, with its unique perspective on wellbeing, considers not only physical health, but a holistic view of a person that includes mental and spiritual wellness.  When a spa does a good job of addressing the mental and spiritual needs of its customers, it fills an important void not being covered by many of our other healing institutions.”

You can check out his blog “The Psychology of Wellbeing” here: http://psychologyofwellbeing.com/

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1. Give in, ease up on the intensity and take the easy road out or

2. Dig deep and suck it up because, “Pain is just weakness leaving the body.”

So what made me choose the latter?

An array of thoughts raced through my mind as I was about to make my split second decision. So I closed my eyes and channeled my energies to visualize for a moment exactly what I wanted and needed to achieve out of this class. The vivid image of a ‘sexy six-pack’ was all I could see. With each punch and jab I repeated that phrase in my mind, just like a broken record, over and over again. And all of a sudden, there it was…my second wind; a wicked burst of energy that had the power to blast me down the home straight.

Do you have a mantra that fires you up?
Trigger words that can change your attitude in the blink of an eye?

‘Sexy six-pack’ has been my mantra for quite some time now. It is what pulls me through when I want to give up. It forces me to think of the end result and not the pain of the present moment. Because when I ask myself, “How bad do I want it?” There is only ever one answer… Real bad.

That brings me to that “second wind.” Athletes talk about it all the time, but what is it?

In the concept of mindfulness we talk about “flow,” or being in the “zone.” “Flow is a heightened state of consciousness in which one is fully immersed in. Once achieved, mind and body work in perfect unison without conscious effort.” By letting go of everything else around us we can channel all our physical and mental energies into the task at hand. During this moment in time, our mind enters a magical state of ecstasy. In this state, all else ceases as our mind and bodies work in perfect harmony to achieve the desired result.

So how do we get there?

Well it all starts with having a goal. A goal so deeply ingrained within your subconscious that it will give you the strength to soldier on when the going gets tough. Goals enable you to summon the power within yourself when you begin to feel weak. Our minds are much stronger than what we are likely to believe. By nurturing this mind power we can achieve great things. But in order to do so requires a strategic plan. Initially we can get some results by just winging it. But when you are striving for so-called perfection, winging it does not cut it. You need to take baby steps, lots of them. Baby steps are goals. You need daily goals, weekly goals, monthly goals, short-term goals, and long-term goals. Goals are the strategic plans that propel you towards the end result.

Goals are typically written on a piece of paper (if not verbal) in the midst of excitement and then lost in a drawer or perhaps even thrown out. So what then happens? They are forgotten. Another year passes and we are back to square one. Goals need to be acted on—everyday.

I have a little blue book where all my dreams reside. My little blue book contains pages of goals, check-points, charts, accountability calendars, quotes, pictures, and affirmations. Every morning as I eat my breakfast, I ponder over my little blue book. This is my morning ritual. I enjoy the silence as my imagination roams free. During this time I am able to let go of everything that consumes me, allowing me to create my ultimate body. Here I experience my goals in the moment; this is where total awareness is achieved. Being in the now I can see perfectly how my ultimate body will look and how it makes me feels.

Lean, athletic, tight, sexy, confident, and radiant.

These are qualities that mean the world to me. I allow myself to feel all the emotions that are attached to these words. My morning ritual puts me in a positive mindset, the perfect way to start my day. It brings me excitement, focus, clarity, and determination. It is this combination that I need to lead me down the winning path.

Visualization as described above is a vital process on the path to my success. Visualization can give us the confidence to realize that success is possible. Repeating success in our minds on a daily basis builds self-belief. The unconscious mind cannot distinguish from the conscious one. Therefore, by allowing ourselves to access this state of mind where success has already been achieved makes the physicality of arriving there all the easier.

So take your first baby step, open up your little blue book, put pen to paper, visualize, and believe. Your journey to success begins with the mind. So feed your mind positive thoughts and watch the world around you take on a new light. Know that each day that passes you by brings you one step closer to achieving your ultimate goal. And before you know it, you’ll be living the dream that you were once dreaming of.

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About Author

Chelle Jeans is a certified nutritionist and personal trainer who is dedicating this new chapter of her life to find balance in mind, body, and soul. Her passion in life is learning how to create the ultimate body through the right combination of nutrition and fitness, and inspiring others along the way.

You can check out her blog here: http://chellesultimatechallenge.blogspot.com/

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A 2002 study compared the metabolic profile of women lifting 85% of their maximum ability for 8 reps, versus 45% for 15 reps. The test subjects who were lifting the heavier load for fewer reps burned more energy and had a significantly larger metabolic boost after exercise.

Another study looked at 2 groups of women over a 6 year period who performed squats and military presses at different intensity levels. The women who worked at 70-80% of their maximal for 8 reps had greater weight and body fat loss than crossover groups.

Training with heavier loads increases an individual’s “myogenic tone.” Heavy lifting forces the body to adapt to the increased demands and build more contractile proteins within the muscle. This process increases muscle density, enhances body image and provides sustainable muscle tone.

Training with heavier loads also increases an individual’s “neurogenic tone.” A critical response the body makes to increased loads is to enhance the amount of muscle fibers the nervous system will recruit at a given time. As a result, there is an increased sensitivity of the muscle spindle receptors and the alpha and gamma motor neurons. This adaptation increases the efficiency of movement for both complicated and simple tasks. It also gives the muscle a more ripped appearance.

High Reps with Lighter Weight: This form of exercise utilizes the aerobic system and stimulates an increase in blood flow to the muscle groups at work. This creates a “sarcoplasmic tone” that is based on fluid around the muscle. This sort of tone is considered “soft,” and is not sustainable. As little as 30 minutes after finishing the exercise the fluid returns to the circulatory system. Training like this over time results in an increase in capillary density and improved blood & oxygen supply to the muscle group.

It does not, however, maximally stimulate muscle fibers to produce new contractile proteins. In addition, the nervous system is not challenged at a high intensity with this form of exercise. Therefore, it doesn’t improve myogenic and neurogenic tone and sustainable muscle tone is generally not gained.

For Best Results:

1. Perform multi-joint, compound exercises like squats, dead-lifts, bent-over rows, pull-ups, over-head press, and push-ups to drive up your metabolism and muscle building potential

2.Utilize a resistance that is 70-90% of your maximum and perform to max for 3-12 reps for 2-3 sets.

3.Use short-rest between sets (10-30 secs max) to keep your oxygen debt high as this will increase post-exercise fat burning potential.

(sources below)

http://www.nytimes.com/2010/04/06/h…
Med Sci Sports Exerc. 2002 Apr;34(4):715-22.
Med Sci Sports Exerc. 2009 Dec 14.
http://www.bodybuilding.com/fun/ber…
http://www.criticalbench.com/high_r…

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About Author

Dr. David Jockers owns and operates Exodus Health Center in Kennesaw, Ga. He is a chiropractor, exercise physiologist and natural health specialist. For more information go to www.exodushc.com

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Fifteen facts you probably never knew about vitamin D and sunlight exposure.

Vitamin D prevents osteoporosis, depression, prostate cancer, breast cancer, and even effects diabetes and obesity. Vitamin D is perhaps the single most underrated nutrient in the world of nutrition. That’s probably because it’s free: your body makes it when sunlight touches your skin. Drug companies can’t sell you sunlight, so there’s no promotion of its health benefits. Truth is, most people don’t know the real story on vitamin D and health. So here’s an overview taken from an interview between Mike Adams and Dr. Michael Holick.

1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.
2. The healing rays of natural sunlight (that generate vitamin D in your skin) cannot penetrate glass. So you don’t generate vitamin D when sitting in your car or home.
3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure is the only reliable way to generate vitamin D in your own body.
4. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.
5. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator.
6. People with dark skin pigmentation may need 20 – 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That’s why prostate cancer is epidemic among black men — it’s a simple, but widespread, sunlight deficiency.
7. Sufficient levels of vitamin D are crucial for calcium absorption in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless.
8. Chronic vitamin D deficiency cannot be reversed overnight: it takes months of vitamin D supplementation and sunlight exposure to rebuild the body’s bones and nervous system.
9. Even weak sunscreens (SPF=8) block your body’s ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease — by creating a critical vitamin deficiency in the body.
10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.
11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.
12. Vitamin D is “activated” in your body by your kidneys and liver before it can be used.
13. Having kidney disease or liver damage can greatly impair your body’s ability to activate circulating vitamin D.
14. The sunscreen industry doesn’t want you to know that your body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products.
15. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free. No prescription required.

On the issue of sunlight exposure, by the way, it turns out that super antioxidants greatly boost your body’s ability to handle sunlight without burning. Astaxanthin is one of the most powerful “internal sunscreens” and can allow you to stay under the sun twice as long without burning. Other powerful antioxidants with this ability include the superfruits like Acai, Pomegranates (POM Wonderful juice), blueberries, etc.

Diseases and conditions cause by vitamin D deficiency:

• Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption.
• Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
• “Rickets” is the name of a bone-wasting disease caused by vitamin D deficiency.
• Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
• Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D.
• Vitamin D is used around the world to treat Psoriasis.
• Vitamin D deficiency causes schizophrenia.
• Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
• Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
• Your risk of developing serious diseases like diabetes and cancer is reduced 50% – 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
• Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Shocking Vitamin D deficiency statistics:

• 32% of doctors and med school students are vitamin D deficient.
• 40% of the U.S. population is vitamin D deficient.
• 42% of African American women of childbearing age are deficient in vitamin D.
• 48% of young girls (9-11 years old) are vitamin D deficient.
• Up to 60% of all hospital patients are vitamin D deficient.
• 76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn children, which predisposes them to type 1 diabetes, arthritis, multiple sclerosis and schizophrenia later in life. 81% of the children born to these mothers were deficient.
• Up to 80% of nursing home patients are vitamin D deficient.

What you can do:

Sensible exposure to natural sunlight is the simplest, easiest and yet one of the most important strategies for improving your health. I urge you to read the book, “The UV Advantage” by Dr. Michael Holick to get the full story on natural sunlight. You can find this book at most local bookstores or through BN.com, Amazon.com, etc. Note: This is not a paid endorsement or an affiliate link. I recommend it because of its great importance in preventing chronic disease and enhancing health without drugs or surgery. This may be the single most important book on health you ever read. If more people understood this information, we could drastically reduce the rates of chronic disease in this country and around the world. Sunlight exposure is truly one of the most powerful healing therapies in the world, far surpassing the best efforts of today’s so-called “advanced medicine.” There is no drug, no surgical procedure, and no high-tech procedure that comes even close to the astonishing healing power of natural sunlight. And you can get it free of charge. That’s why nobody’s promoting it, of course.

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About Author

Mike Adams is a natural health researcher and author with a passion for sharing empowering information to help improve personal and planetary health He has authored and published thousands of articles, interviews, consumers guides, and books on topics like health and the environment, impacting the lives of millions of readers around the world who are experiencing phenomenal health benefits from reading his articles. Adams is a trusted, independent journalist who receives no money or promotional fees whatsoever to write about other companies’ products. He has created over 100 CounterThink cartoons and produced several popular hip-hop songs on socially-conscious topics.

He also founded an environmentally-friendly online retailer called BetterLifeGoods.com that uses retail profits to help support consumer advocacy programs. He’s also a noted pioneer in the email marketing software industry, having been the first to launch an HTML email newsletter technology that has grown to become a standard in the industry. Adams volunteers his time to serve as the executive director of the Consumer Wellness Center, a 501(c)3 non-profit organization, and pursues hobbies such as Pilates, Capoeira, nature macrophotography and organic gardening. Known by his callsign, the ‘Health Ranger,’ Adams posts his missions statements, health statistics and health photos at www.HealthRanger.org

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Practicing yoga at home has never been easier

1) Create a Space

Set aside a space dedicated to your yoga practice. Make sure it is free from furniture that could create a hazard to you as you do various yoga asana. Your yoga space should be clean and serene. Decorate it with images and objects that create a peaceful and sacred feeling in your heart.

2) Invest in Tools of the Trade

If you do not already have a yoga sticky mat, purchase one. There are yoga mats for every budget and taste. A mat cleaner will keep your mat smelling fresh after tough workouts. Make sure you have two blocks and a strap for modifications and consider getting a yoga blanket. Not only will they keep you warm when you relax in savasana but they can also be rolled up to help you modify poses. You may need two bolsters for under your knees, and you will probably want at least one style of zafu or meditation cushion.

3) Carefully Prevent Injury

If your grandmother told you that an ounce of prevention is worth a pound of cure, she was right. When you practice yoga at home, it is your job to make sure that you don’t injury yourself. Keep your space clear of obstacles like furniture and children’s toys, and if possible, do your yoga in a room with hardwood floors. Soft surfaces can injury joints and thick carpet makes balancing difficult. Lifeboard is a hard surface that you can put on top of carpeting to make a transportable yoga floor if necessary.
Christel Pierron (Seva Simran Kaur), an experienced teacher of Hatha Yoga, YogaDance, and Kundalini Yoga in Cape Cod, cautions, “Never force a posture. If you are going to tip over your edge, it is better to have a teacher who can watch you and help you go further. At home, take it easy. Don’t compete with your body. Love your body, nurture your body, and be present. Be present, warm up, fully get into the poses you know that is how an at home practice should be. More difficult poses should be in a class, where your teacher can make a safe environment for you.”

4) Choose Your Yoga Style

There are so many styles of yoga to choose from that it can be a little daunting at first. But rather than be overwhelmed, be excited! There are so many forms to choose from that if you don’t like one, you have several others to test out. Hatha yoga is the most common form of yoga, but there are several schools of Hatha yoga to choose from. Pierron recommends that beginners try something like Iyengar yoga or Kripalu yoga to help them learn the mechanics of a pose. If dynamic movement and deep meditation is your true love, Kundalini Yoga might be the perfect style for you. Shop around for teachers and styles that appeal to you, so that you know what will inspire you at home.

5) Get Instruction

Once you find a style and a teacher you like, go to a few yoga classes. Then you can develop yourself privately. You can work with a teacher to find a series appropriate for you to do at home. Says Pierron, “Nothing replaces a teacher giving you personal instruction.”

6) Do Further Research

If you cannot find a teacher in your area, or if you want to further educate yourself about yoga, invest in some yoga books or flash cards. They are handy references to have while learning about the finer points of asana. Magazines such as Yoga Journal can provide inspiration and a feeling of connection to a larger yoga community.
The internet is a wealth of resources for an at home yoga practice. You can go onto iTunes and find a yoga podcast that works for your level and interests. You can also join an online yoga club such as Gaiam Yoga club, which will give you access to videos, podcast and guides with master teachers Rodney Yee and Colleen Saidman-Yee. You can join Yoga Glo which films their yoga classes and allows you to participate from home. I Yoga Life has many videos that you can watch and participate with that are appropriate for a variety of levels. Purchasing some yoga DVDs with master instructors can help you take your practice to the next level. Rodney Yee is an excellent source of instruction for Hatha yoga. If you fall in love with Ashtanga yoga and want to create a solid at home practice without having a lot of time, a video such as David Swenson’s Short Forms is a wonderful resource. Vinyasa yoga is a more fluid and often physically demanding form of yoga, but a Shiva Rea video might be just the ticket for your at home practice. If Kundalini Yoga is where your heart is, try a video by Gurmukh.

7) Take Your Yoga with You

Even when you are not at home, you can be enhancing your home yoga practice. Iphone applications are a great way to study yoga asana on the go, or even practice your pranayama. Many yoga applications are free and others, such as Long Deep Breathing to help you learn to control your breath, are very affordable. Going for a hike in the summer months? Do some simple yoga and breathwork along the trail to connect more deeply with yourself and with Mother Nature, or learn Breathwalk as a spiritual practice.

8) Be Gentle

“If you are a beginner to yoga, start as such, whether you are in shape or not,” counsels Christel Pierron. Start with small increments of time. Even 20 minutes of yoga to begin with is stretching areas of your body in a new way. Start slowly when beginning a yoga practice. Yoga was not designed as a fitness routine, but as a way to achieve spiritual union with the divine and purify the body to prepare it for meditation. Respect the discipline and your body enough to give it time to adjust to your practice.

9) Set the Mood

For many, good music during yoga is one of the best parts of the practice. Consider keeping ipod speakers and your ipod in your yoga space. Begin collecting music conducive to a beautiful yoga experience or make a playlist just for your practice. Spirit Voyage has an extensive collection of Yoga Music, including a Yoga Living Series. Decide what style of music will support you in your yoga practice. Love Kundalini music? Try Snatam Kaur. Like groovy Sanskrit mantras? Listen to some Wah! For mellow instrumentals, Deuter is a favorite. Shiva Rea has even compiled a collection of trance music suitable for Vinyasa flow.

10) Meditate

The purpose of yoga was to support meditation. In your home yoga practice, do not forget to take the time after your workout to meditate and relax the mind while you are relaxing your body. There are so many forms of meditation. Try something simple, such as sitting with a straight spine, closing your eyes and focusing on your breath. The benefits of meditation include everything from lowering your blood pressure to improving your mood.
Remember that yoga is a practice of honoring yourself and your body. Take the time to rediscover your body and soul in a nurturing, self-supportive way. Try to find the time in your busy life to take even ten minutes for yourself in your new sacred space. The stresses of the day and world outside your yoga space might seem pressing and urgent, but ultimately whether the dishes are put away and the laundry is done is not as important as whether or not you feel at home in your body and are in touch with the divinity within you. Start your yoga practice at home slowly, continue steadily and gently, and while you look at your hamstrings stretch, watch your spirit soar.

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Source: Costa Rica Yoga

When I learned that Namaste, a Sanskrit word that has made its way into our vernacular, literally translated into “I bow to you,” I thought I was way off the mark with my original impression. It was a salutation, a sort of greeting between people, but there is a wealth of history, and thus meanings, behind it. The mudra—a ritual gesture—of the palms touching is said to represent the spiritual in one hand and the physical in the opposite hand. When the hands touch, it is symbolic of one trying to rise above the physical and worldly aspect of himself—and to accept openly the person to whom the greeting is being given.

The Art of Namaste

The stalk on which a ripe fruit rests bends or bows in humility.
If the stalk has not learned the art of bowing, it breaks.

Today, offer your namaste not only to your Guru or teacher but also to your lover, your enemy, your waiter, your boss, your parents, the Self within the Self. Bow to the heart of every being you meet with with reverence. All are worthy. Each have something to reveal to you about Who You Are.

~ Leena Patel, founder of  Karuna Yoga – the Yoga of Compassion

There are many other interpretations of what each hand symbolizes, and given how far back the word Namaste dates, it’s not surprising. It is one of the greetings mentioned in the Hindu’s religious texts, the Vedas—arguably the oldest scriptures in the world. For some it is a greeting between people (or a yoga class) recognizing in each other peace, respect, and openness. It is a common greeting between friends and strangers alike amongst Hindus. For others, though, it is a gesture used while communing with a deity, or a sort of centering phrase to induce calm and preparation for yoga or meditation when alone. Aadil Palkhivala suggests using Namaste to meditate upon the heart chakra, since the hands are over the chest and that helps focus the attention to the heart.*

It appears to be agreed, though, that Namaste is a perfect gesture or mudra to begin a yoga session. I’m not sure how many people just say it in a gesundheit context, as I did, and how many realize how much history is behind the word. Namaste, according to Nitin Kumar, editor of Exotic India**, talks about how nama can be further broken down into na and ma, which would translate into “not mine.” He explains that this a fundament of Namaste, because it proclaims a rejection of all things selfish or detrimental to the soul, and it is an embrace of humility and selflessness. And if we truly mean this when we speak the word, it becomes an acknowledgment of kindred spirits—of recognizing in another person the same wish.

*www.yogajournal.com/basics/822
**www.exoticindiaart.com/article/namaste

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About Author

Maura Stackpoole is an advocate for yoga and other mindful practices, and is a graduate from Michigan State University. She is also the editor and publicist for Mindful Muscle (http://www.mindfulmuscle.com).

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Mundane training becomes more fun and challenging as you track your distances and times for each training run, and incorporate indoor and outdoor runs, sprints, and hills while also noticing your progress. When designing a training routine be sure to include resistance training, and especially core strength training to strengthen the entire body as opposed to focusing only on your legs. Since the running motion incorporates upper body, lower body, and core muscle groups taking a full body strength training approach is the best way to get maximum performance.

I found two studies that talked about strength training and running being used together in a training program. In the first study, it was found that explosive strength training improved the 5K time endurance athletes [1]. The second study indicated that endurance athletes could benefit from strength training if they were doing certain activities that required fast-twitch muscle fibers [2].

These studies were done on trained endurance athletes and indicated some positive correlations between strength training and running. Most athletes, beginners and advanced, should benefit from strength training as a cross-training activity to improve 5K time [1], although endurance runners who run 4-6 days per week may not see notable improvement in running performance for longer races [2].

If you have just signed up for one of your first races or you haven’t raced in a long time, you definitely want to start training runs at least 4 weeks before race day (for a 5K). If the race you’ve chosen is a longer than 5K, plan on training at least 8 weeks prior to the race.

You can design your own race training program with a simple calendar and a few ideas. As a beginner in moderate physical condition, running a 5K, you can run twice per week and strength train twice per week for the first four weeks. For the second four weeks, include 3 runs in your training regimen and strength train twice per week. If you are a more experienced runner, incorporating strength training workouts into your training could be the key to improved performance.

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About Author

Jes Reynolds has a B.S. in Kinesiology, is a personal trainer, online fitness teacher, and local news contributor who is passionate about health, fitness, human performance, and making her clients suffer.

Stay in touch with Jes by subscribing to Jes Reynolds Fitness or contact Jes directly at: Jes@JesReynolds.com

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References

1. Leena Paavolainen1, Keijo Häkkinen2, Ismo Hämäläinen1, Ari Nummela1, and Heikki Rusko Journal of Applied Physiology Vol. 86, Issue 5, 1527-1533, May 1999 Explosive-strength training improves 5-km running time by improving running economy and muscle power

2. R. C. Hickson, B. A. Dvorak, E. M. Gorostiaga, T. T. Kurowski, and C. FosterJ Appl Physiol, Nov 1988; 65: 2285 – 2290 Potential for strength and endurance training to amplify endurance performance

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Then my heart-light flipped on. Here’s why. The brain is very much like skeletal muscle in that it adapts according to how it is or is not being used. The parts of your brain that you use a lot get bigger, richer, and more fortified. The basic structures of the brain (neurons) can change size and how they connect to each other based on when and how much they are used. That means if your circumstances trigger the “I’m stressed out” parts of your brain a lot, the areas and structures responsible for the “I’m stressed out” experience will get bigger and more efficient. By the same token, if your circumstances do not trigger the “I feel great” parts of your brain, “I feel great” areas will get smaller and less efficient. So there seems to be an anatomical reason for why regularly practicing positive thoughts tends to make us feel better for longer periods of time and why when we are sad or stressed for long periods of time, it is hard to feel better. But wait, there’s more.

It turns out that the same parts of the brain that are active in cognitive function – which include the emotional centers of the brain – are active during movement. In other words, exercise not only trains the musculoskeletal and cardiovascular systems, movement also trains the brain. Specifically, exercise trains the brain to think, feel, and perceive in the way that is chosen (by default or intension) during the exercise. In this way, the mental processes that are active during exercise (including your emotions, attitudes, perspectives) are being encouraged to develop. The more we practice those mental processes linked to the physical exercise, the more our neuroanatomy shifts toward the structures needed for those processes. In addition, muscles contracting during exercise produce hormones that, among other things, travel to the brain to help the neurons grow and form the connections needed to fortify the practiced experience. In other words, as we exercise the body, muscles produce hormones that provide the opportunity to the shape the brain. As the brain changes, so does the mind (and vice versa). What this means is that there is no separation of body and mind. Your mind is being trained as you move your body whether you know it or not.

We have a plethora of opportunities to train the continuum of body and mind. In meditation, we are mindfully still. What about mindful motion, especially in challenging physical environments like exercise? Exercise is a huge opportunity to train the mind to be supple, creative, open, resilient, generous, and compassionate even under challenging circumstances. How can we orchestrate salubrious interactions between the continuum of non-physical mind and physical body? By strategically placing our minds as specifically as we place our limbs and move our joints. By paying attention to the pulse of the mind with the same awareness as the pulse of our hearts. Making choices about our attitudes and emotions during exercise is just as important as proper physical form and posture.

This continuum of body and mind training is brilliantly embodied in Anusara Yoga. My first experience with Anusara Yoga was in Costa Rica with BJ Galvan as my instructor. I was profoundly affected by the experience. What was so intriguing, soothing, and transformative was that with every muscular contraction and joint position that was emphasized, BJ also cued us to precisely tune our minds. We focused on perspectives that are life-affirming, positive, and compassion toward self and others. For example, contracting the muscles that extend the spine where associated with “inner body bright” – an appreciation of your shinning energy and brilliance. The retraction of the shoulder blades and placement of the hands in preparation for a hand stand became synonymous with “the way you relate to your community and your commitment to your community”. We were strategically being offered an opportunity to condition our minds as specifically as we were conditioning our bodies. If physical and non-physical are opposites, then we were experiencing the union of the two. Like yoking opposites. We even had chances to experience the continuum of physical and mental challenges in a unique way. For example, the class was about to do handstands. This was a first for me and I thought it would be very challenging. So I began my typical mental preparation to overcome doubt, trying to shout down fear, getting ready to muscle it out, etc. BJ, without judgment, presented another way of doing this. I was inverted with my inner body bright, relating to my community, hands and feet on the floor, preparing to grunt and hoist my legs up. BJ asked me to place my right leg on her hand and “open to grace” as I pushed my leg down on her hand to elevate my legs over my torso. And just like that, I was in an easy handstand. BJ and Anusara provided the physical and mental tools to flourish through the heart. As I experienced, all challenges do not require great effort to surmount. One just needs great perspectives, tools, and to, as BJ says, “Melt your heart.”

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About the Author

Jacques Taylor is certified as a Mastery level Muscle Activation Techniques Specialist and as a Mastery level Resistance Training Specialist. He is a member of the teaching faculty for the Resistance Training Specialist programs and Muscle Activation Techniques. Jacques attended Oberlin College in Ohio where he received his BA in Neuroscience.

In his Los Angeles-based wellness practice, Jacques specializes in correcting the muscle and joint imbalances that contribute to chronic pain and injury. He does this in a variety of ways including: Neuroplasticity, Muscle Activation Techniques (MAT) and custom designed resistance training strategies. In addition to relieving pain, these techniques help restore the body’s alignment and overall function.

Jacques works with other healthcare professionals – physicians, physical therapists, chiropractors, massage therapists, osteopaths and personal trainers to make sure patients are receiving the best continuum of care on their path toward healing.

For more information please go to: www.bioconstructs.com or email Jacques at: jacques.taylor@gmail.com

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Readers note: this is one of my favorite articles, and in my opinion, one of my best.

Not more than a month ago, I was standing in a field of soy beans in Peoria Illinois doing a commercial for a Japanese film crew. The guy to the right of the camera was holding up my little cue card as I said “Soy products have been shown to reduce cholesterol and possibly prevent cancer, yada, yada, yada…” I found it hard to keep a straight face and say nice things about soy protein as I have always considered soy protein basically a waste of time for bodybuilders. However, this commercial was for “normal” people so I did not feel like a “sell-out” for saying positive things about soy protein. On the plane ride home, with a glass of red wine firmly in hand, I decided to take a closer look into the properties of soy proteins and see if there were not some useful applications of this protein for bodybuilders after all.

The bodybuilding community has been pretty hard on soy protein generally relegating it to “crap” status among most bodybuilders and bodybuilding nutritionists. I will be the first to admit I have helped the negative reputation of soy among bodybuilders along by telling them how inferior it is to such proteins as whey or egg in various articles and my book. I still think soy protein is inferior to such proteins as whey and egg, but I do believe that it has some potentially useful applications if used correctly and tweaked just right. More on that later.

The Downside of Soy

So why does soy have such a bad reputation among bodybuilders? On the surface, it would appear that soy protein is pretty lousy stuff for most athletes. Soy protein has a low BV score of 74. What does that mean? There are several ways of assessing protein quality. You have the protein efficiency ratio (PER), the net protein utilization (NPU) and the biological value (BV). The PER is an outdated measure of protein quality and is not used much anymore by most supplement manufacturers or nutritionists “in the know” about protein quality. The NPU is a little better than the PER, but fails to take several important factors into account involved with proteins, such as absorption and digestibility, so it too is not used much either. That brings us to the BV. The BV is the most accurate indicator of biological activity of a protein and measures the actual amount of protein deposited per gram of protein absorbed. As a rule, high BV proteins are better for nitrogen retention, immunity, IGF-1 stimulation, and are superior for reducing lean tissue loss during various wasting states than their low BV counterparts. That is, as a general rule, high BV proteins are more anti-catabolic than low BV proteins. As most people already know, the highest BV protein available is whey protein with whole egg a close second (see chart), which is why bodybuilders and other athletes rely heavily on these two protein foods and tend to avoid soy and other proteins with low BV scores.

In addition to its low BV score, soy has several other nutritional drawbacks that make bodybuilders avoid the stuff like it was fake D-bol. One reason soy is so low on the BV scale is it is lacking in the sulfur containing amino acid methionine. The sulfur containing amino acids (cysteine being the other one) are particularly important for protein synthesis/growth, proper immune system function, and the body’s production of glutathione (GSH). GSH is one of the most important anti-oxidants found in the body and protects cells and serves to detoxify a variety of harmful compounds such as hydrogen peroxide, carcinogens, reactive oxygen species, and many others. In particular, GSH is also partly responsible for keeping low density lipoproteins (LDL) from oxidizing and clogging our arteries. Several studies have shown soy protein to be inferior to whey for the production of GSH and improvements in immunity. Though soy has a reputation for reducing cholesterol in man and animals, in one study rats fed soy protein that was not fortified with methionine as 13% of total calories, had an increase in cholesterol and an increase susceptibility of LDL cholesterol to peroxidation . So not only did the rats cholesterol go up, the LDL fraction oxidized easier potentially leading to clogged arteries. It is well established that an increased susceptibility of LDL to peroxidation is an essential step for the development of atherogenesis. These rats were found to have low levels of GSH and did not grow as well as another groups of rats fed casein.

If that were not bad enough to convince you to avoid soy, it gets worse. Soy protein contains something known as “anti -nutrients” that block the digestion and absorption of many nutrients. Two of the more important anti-nutrients found in soy are Lectins and protease inhibitors. Lectins are nasty constituents of various plants and can cause all sorts of problems from interfering with the absorption of important nutrients to intestinal damage. Proteases are enzymes that assist in the digestion of proteins. Soy has several protease inhibitors that interfere with the enzyme trypsin and chymotrypsin, both of which are important for the digestion and absorption of proteins in the gastrointestinal tract. Finally, soy is rich in estrogenic compounds such as genistein and diadzein. There are over 300 plant derived phytoestrogens found that vary substantially in their physiologic effect and potency in animals and man. As any bodybuilder worth his weight belt already knows, a change in the testosterone/estrogen ratio in favor of estrogen can lead to increased bodyfat and other ill effects as it relates to the strength athletes goals.

BV of common proteins:

• Whey=104
• Whole egg=100
• Egg white=88
• Casein=77
• Soy=74

The Upside of Soy

“You mean there could possibly be an upside?” you are thinking. I realize the previous section does not paint a very pretty picture of soy proteins, but I did not give you the entire story. As I said, on the surface soy looks like a pretty miserable protein for the hard training bodybuilder trying to eke out some new muscle tissue and/or lose bodyfat. The problem of the anti-nutrients found in soy protein has been taken care of as the manufacturers of high quality soy protein isolates remove them or dramatically reduce their activity during processing, so this is not a big point of concern anymore. Also, the addition of methionine to soy isolates greatly improves its BV and nutritional value, though it still does not reach the BV of whole egg or a good whey protein for that matter. Rats fed soy protein enriched with methionine grew at a similar rate as those fed casein.

As for the estrogenic compounds found in soy, that’s a bit more complicated. For years, soy protein has been found to reduce cholesterol in a wide range of animalsspecies and man. One recent study found that when they separated the estrogenic compounds from soy, it failed to have the usual cholesterol lowering effects. This does not come as a big surprise as the cholesterol lowering protective effects of estrogen are well known. However, soy protein appears to have several mechanisms by which it lowers cholesterol (i.e. isoflavones, endocrine effects, fiber, saponins, etc.) and its mechanism on cholesterol probably depends on the animal species being studied. In addition to soy proteins ability to reduce cholesterol, epidemiological research also suggests soy can reduce certain forms of cancer and longevity companies such as the Life Extension Foundation are now recommending soy protein isolate for the treatment of certain cancers.

Ok, now here is where things start to get interesting as it applies the bodybuilders. Though soy proteins contain these estrogenic compounds, it appears that they are “tissue specific.” One study that used Rhesus monkeys found that soy proteins had no effects on the reproductive hormones of these animals. Testosterone, DHEAS, sex hormone binding globulin (SHBG), testicular weight, prostatic weight, and other measurements were taken. They found no difference between male animals who ate soy protein that contained the plant estrogens and those who ate soy with the estrogens removed, leading researchers to conclude: “thus, the isoflavones (genistein and diadzein) in soy protein improve cardiovascular risk factors without apparent deleterious effects on the reproductive system…, ” and “Genistein’s effects appear to be tissue specific, with estrogen agonist effects on plasma lipid concentrations, plasma lipoprotein distributions and preservation of bone mass that are similar in magnitude to mammalian estrogens, but without estrogenic effects…” They finally conclude “Our data support an interpretation that soy beans estrogens have tissue specificity in part because of their mixed estrogen agonist and antagonist properties.”

From this and other data, it seems the phytoestrogens in soy can lower cholesterol and improve heart disease risk without systemic estrogenic effects (i.e. gyno, bodyfat increases, etc.) that would normally be seen if say a bodybuilder took estrogen pills or from the conversion of certain steroids to estrogen. This study is a little more relevant to us humans being it was done with male monkeys which are far more similar animals to people than rats. However, I think that an upper level of soy protein that contains phytoestrogens could cause systemic estrogenic effects if enough were taken, but that’s only speculation on my part. Also, the use of soy isolates by men might be better cycled rather than taken all the time being we are not 100% sure at this time about the long term estrogenic potential of soy proteins in athletes. The ability of soy protein to lower cholesterol without other estrogenic effects could be useful to bodybuilders using anabolic steroids who tend to see a rise in cholesterol and/or LDL.

Now I have saved the best part for last regarding the upside of soy proteins. Soy protein has been found to raise thyroid output in a wide range of animals from rats to rabbits and pigs. Studies done with human subjects have been harder to quantify (what else is new?), but several studies suggest an effect on thyroid hormones in people eating soy protein isolate. Soy protein has been shown to raise thyroid hormone output which could be a real advantage to bodybuilders trying to shed some fat. The intake of various high quality proteins has been associated with higher levels of thyroid hormone, but soy appears to have thyroid hormone raising abilities unique to that of other proteins. Though some research has shown changes in T3 and thyroid stimulating hormone (TSH), the real effect appears to be with T4 which is elevated consistently in the studies done using animals-and to a lesser degree people-eating soy proteins. Also, some studies have found changes in the insulin/glucagon ratio that would favor reductions in cholesterol and possibly bodyfat. At this time, exactly how soy proteins have this effect on thyroid output is not well understood, but their working on it.

So what does the above information mean to the bodybuilder? There are two points I think are the most relevant to strength athletes. (1) Though thyroid hormones are considered catabolic hormones, they are actually more catabolic to fat and carbohydrates, but stimulate protein synthesis if adequate calories are eaten and the amounts of thyroid hormones are not to high. This could be useful for increasing protein synthesis and reducing bodyfat. More research needs to be done in this area of course. (2) When a person diets the success of that diet is quickly brought to a screeching halt when the body figures out what you are up to and reduces the output of thyroid hormones. This is a reaction by the body brought on by a reduced caloric intake which reduces metabolic rate and a new caloric set point is established and the dieter is now screwed! The use of soy protein isolate to boost thyroid output could be exactly what the doctor ordered to keep thyroid levels raised during reduced calorie intake when dieting if the above evidence with soy proteins and thyroid function holds true in humans on reduced calories diets. Lets hope it does!

Solving The Soy Dilemma

Taking all of the above information on soy protein that we have looked at in this article I think we come up with something of a dilemma for the bodybuilder. For the average person, there is no real dilemma here as they don’t care much about protein quality. Unfortunately, if a bodybuilder starts to replace too much of the other high quality proteins in their diet in favor of soy to reap some of the potential benefits of soy, than he (or she) runs the risk of losing muscle due to this lower quality protein. This would be particularly noticeable during a reduction in calories (i.e.dieting). The lower the calorie intake the higher the quality of protein needs to be to maintain lean body mass. Make no mistake about it, soy protein does not have the nitrogen retaining, anti catabolic, muscle building abilities of proteins such as whey, whole egg, red meat, etc. However, soy does appear to have some other real benefits to the bodybuilder. So what do we do? So far, it appears that a person does not need to eat a great deal of soy protein isolate to get the benefits. Estimates of ten – thirty grams a day of a high quality soy protein isolate should do the trick for most people.

This is how I solve the dilemma and I have found this strategy works well for people. By mixing a high quality whey protein powder with a high quality soy isolate in a 2:1 ratio and eating that two – three times a day, the bodybuilder can have the best of all possible worlds (as it relates to the high BV, immune enhancing, nitrogen retaining abilities of the whey and the cholesterol lowering/thyroid stimulating abilities of the soy). To date, I have no reason to believe that mixing these two proteins will negate or interfere with the benefits or properties of either protein, but there is scant research in this area with healthy athletes. Anecdotally, the people I have told to do this mixture have given me mostly positive feedback so far.

Plain and simple, mix in a blender two scoops of whey protein to one scoop of high quality soy protein isolate and take the mixture two-three times per day. In fact, I think with a few other key ingredients, this could make a real nice pre-mixed meal replacement product for use when dieting. For now however, you can make it yourself and you might be surprised at the results…

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About the Author

Will Brink has over 15 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published.Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

Will was a former high level trainer with a rep for getting Olympic athletes, bodybuilders and fitness stars into shape and has gained a reputation for being a no “BS” industry insider who’s not afraid to reveal the lies and hype found in the fat loss , muscle building & supplement industry.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs and now runs seminars for tactical law enforcement (SWAT).

He is the author, of Bodybuilding Revealed which teaches you how to gain solid muscle mass drug free and Fat Loss Revealed. which reveals exactly how to get lean , ripped and healthy completely naturally. Both e-books come with access to his private forums and numerous tools to aid you in either endeavor.

Find out more at Bodybuilding Revealed or Fat Loss Revealed.
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