Tuesday, May 22, 2018


Exercise is a gateway to health....Today's post:  Tuesday, 5-22-2018

A.  Already known ways exercise gives you good health:

1.  Consistently, studies have found that doing effective strength training as few as two times a week with an intervening day to recover and doing some form of brief but vigorous cardio as few as three or four days a week and doing it every week or very close to it, has almost magical powers to benefit good health.

2.  Eating enough protein and organic vegetables and fruit and taking antioxidant supplements as well increases the health effects of this kind of exercise and avoids problems.

3.  Following a low inflammation lifestyle and avoiding things that boost it also increases the health effects this kind of exercise and avoids problems.

4.  To gain the best health benefits without exercise, studies show you’ll get best results by eating 6 to 9 servings a day of organic vegetables of different kinds -- IF you don’t exercise too.

But a study found people who exercise in this way only need to eat two to four servings a day of organic vegetables of different kinds to get those effects!  That makes it much more doable!

5.  People who exercise in this way live up to decades longer and have less chance of getting heart disease, Alzheimer’s and strokes an impressive study from Stanford found. 

It was impressive precisely because the study was of Stanford professors and staff. Both the ones who exercised in this way and those who did not had an above average income and lifestyle and access to medical care.  Yet the exercisers remained healthy and active and alive many years longer!

(We now know that exercise plus good nutrition tends to keep your telomeres long and your mitochondria healthy and to release the brain and nerve growth hormone BDNF.  Every one of those effects slows aging.)

6.  Another study found that people who exercised in this way every year tended to get better and better readings on HDL and LDL cholesterol each year until they were at unusually low risk of heart disease and strokes.

B.  More studies just released show even more health benefits of exercise:

1.  If your blood vessels become stiff and coated with calcium deposits, your blood pressure goes up; and your risk of fatal heart disease and strokes goes up as well.  This is also a cause of moving stiffly and slowly in older people.

A recent study found that even two or three days a week of exercise tended to prevent this to some degree. 
And at least four or five days a week of exercise was even more effective AND included preventing this in the blood vessels that serve your heart and other internal organs!

(This helps explain the anti-aging effects and the continuous reducing of heart attack risks of regular exercise!)

Note that you can increase this protection by taking vitamin K2 along with vitamin D3.   Vitamin K2 acts like a traffic cop by causing calcium in your blood to leave your blood vessel walls and strengthen your bones instead!  Besides exercise, beginning vitamin K2 reduces calcium deposits in your blood vessels in just a few weeks after you begin to take it.

AND, note that it’s been found that taking statins worsens this by depleting vitamin K2.  That’s why studies show taking statins worsens this and is another reason why taking statins is a mostly ineffective way to protect against heart attacks.

2.  Another new study also found that people who do regular exercise tend to prevent heart disease and dementia. 

But this study also added that regular exercise prevented the kind of frailty in older people that limits their lives and puts them into some kind of assisted living!

They found this even for people who do a mix of exercises.  But as readers of this blog know, effective strength training, particularly for your legs and hips and lower back does this even more!

3.  The third benefit of exercise that was in the news just day before yesterday in the Style section of the San Francisco Chronicle. 

Shari Shyrock, a personal trainer who uses strength training well and has many years of experience said in her experience only her clients who exercise tend to eat right.

Studies over 50 years ago found this effect! 

If people began even a little bit of exercise and kept doing it, a miraculous effect happened.

Without any apparent effort, they found they were able to eat better and some even quit smoking.

Since then the social scientists have found why this occurs.  Once someone begins to exercise regularly they explain this to themselves as “That means I am the kind of person who acts to protect my health.”

Then, once that happens, taking other health benefitting actions fits their new self image.  Those actions become “normal” and easy to do.

C. We just did a couple of posts on a way women, and men too*, can begin effective strength training at home with no equipment needed.

“Begin a trial to learn to do “women’s” pushups. 

Do this once a day for about one minute three days this week and next.

Do this for the next two weeks.  Sure you can get surprisingly strong after that if you like following the descriptions listed last in this post.

Since it only takes one minute two or three days a week and there’s nothing to buy or wait to get,
this is quite doable.

But for today, just make a commitment to do this for just two weeks. Start this week!

To begin, do two or three of what the yoga people call the “Lion’s pose.”

Lie face down with your hands just a bit wider than your shoulders as if you were doing a regular pushup.

Then, using the muscles in the back of your neck and lower back pull your head up until you are looking towards the wall in front of you.  Then without lifting your hips at all push down until your arms are fully extended.

Hold it for just a bit and then do two or three more.

At first stop there if you like.  It takes less than one minute to do and one minute to get into position do that and stand back up.

For today, just make a commitment to do this for just two weeks.

I put this last for two reasons. 

It’s so easy to do –
and has such profound effects on your self- image,
if you only keep doing only one of these actions after the first two weeks, keep doing the pushups!

If you keep doing a few more each time, you’ll get to where you can do 25 of these each time.

Then, when that happens, use your back to lift your hips and knees an inch or two off the floor.  Let yourself down until just your knees touch and push back up with your arms. Keep the arch and your head up looking at the wall in front of you.

Next time start this by pushing up with your arms for that few inches.

Unlike regular pushups this does not tend to injure your shoulders or take great arm strength.

Yet it does build the pectoral muscles that do the push down movement quite well.

Keep adding a few each time until you can do 25.  Then add one or two each week.

(You can actually get stronger doing these than many men who don’t exercise without ever doing regular pushups!)

This is surprisingly easy to do AND research shows doing this kind of brief exercise is a keystone habit that makes doing more of the other things easy!

Instead of thinking of eating better as hard or something you don’t do, you begin to think of yourself as someone who can take control of your health and does so. 

At that point you’ll find eating better and dropping the harmful things is easy because it fits your new self image.” 

*I’m a man and am 74 years old according to the calendar and used this method of doing pushups for the past few months.

I went from a bit over 50 to 187 this past Monday.  And I added an inch of muscle on my chest in that time.

So, I can say confidently that this exercise works for men too! 

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Monday, May 21, 2018


My Monthly Fatloss Report May 2018.....

Today's post:  Monday, 5-21-2018

A.  Here's the key news:

1.  Fat Loss Report, measured on Saturday, 5-19-2018

Gained exactly 2.2 pounds to 165.5 from 163.3 last month

Without the extra session of intense variable cardio I had last month, I gained most of the fat it removed back.  But not all of the fat & weight I lost last time came back. I kept the other pound or so of fatloss off!

The difference is likely muscle gain from my continued progress on my pectoral building style pushups.

My chest measured 38 & three quarters to 39 inches, another quarter of an inch bigger than last month and an inch bigger than two months ago.  This is about two inches bigger than several months ago when I was 37 & a half inches.

(This very likely is from muscle growth from my progress in pushups in the style that uses my pectoral muscles better than standard pushups.  I just posted on this style recently and I’ll quote that description and the reasons for it a bit later in this post.)

The progress has been profound.  Last month, I did 126 and 33 more after the brief rest for a total of 159!

Not only was that another new record it felt like I might have enough fitness at this to do 133 & 36 for a 169 total.

(Jack LaLanne once did pushups for half an hour on TV just to show he could do so.  He was fond of doing this kind of fitness stunt for publicity and the thrill of beating the challenge.  When I read about this I thought it was a bit excessive. 

Much to my surprise I’m beginning to think I could do this too.  I won’t because I don’t want to overdo AND I only have two minutes in that part of my exercise set on Mondays.  But 214 as 205 plus 9 might be doable!)

This morning, I did 143 and 44 more after a brief rest for a total of 187!

My waist measurement remained about the same at 41 and a three quarter inches to about 42 and a three quarter inches.  (These are the normally slightly tight and the totally relaxed measures.)

My hips measured about 37 and three quarters.   That’s three quarters of an inch more than 37 not long ago. (This also shows I’ve kept the muscle gains in my hips and legs I think.)

When I get able to do barbell strength training with a good bit heavier weights and add more muscle to the rest of me, this may finally begin to reduce my waist.

My too high heart rate and diastolic blood pressure I developed after Thanksgiving is GONE.  My readings are back to the good side of what was normal for me!

My heart rate and mean blood pressure have dropped as I stopped taking green tea extract and Guarana extract and extra coffee on arriving at work.  I also cut my wine intake in half – 3 days a week instead of 6. 

(Excessive and repeated stress and a handful of binge drinking episodes when I was younger and taking the synephrine and the other stimulants on top of that are the likely causes.  Both fixes for these things have now been in place a month longer than last time.)

It looks as if cutting my wine intake days by over half and continuing the milk thistle and other liver healing supplements may have fixed having my heart beat irregularly and dropped my angiotensin back to normal according to an article I read recently in a Resparate email!

I might have become magnesium deficient from taking a diuretic and the Zantac acid reducer.  So, I used a topical magnesium supplement besides the 800 mg of magnesium a day that I take. 

It was an extra chore to put on and then wash off before it irritated my skin.  And, though it may have helped initially, cutting my wine intake about in half and slashing my stimulant intake to zero have clearly done the most good.  So for now I’ve stopped the topical magnesium.

When I saw the doctor and got an EKG and then an Echocardiogram, they found I had something called atrial flutter and occasionally AV block and slightly thickened and stretched -- and now also slightly leaky heart valves.

The doctors wanted to put me on the dangerous and harmful drug blood thinners. 

Mercifully, I know better because that guarantees I’ll get worse over time and die younger and become unable to exercise decently.

*Since I wrote that two months ago, I saw the cardiologist.  When I told her that some days my blood pressure and heart rate suggested periods when my heart beat normally, she said if a new 14 day high tech, easy to use monitor called the Zio by iRhythm Technologies verified that this would mean that she would not then urge the dangerous blood thinning drugs on me. 

She still suggested a daily aspirin which I declined.  She did enter “informed refusal” on my records.  

Given the readings suggesting the problems were gone the last 7 days in a row before that, if the monitor verified those as happening the rest of my days over the 14 days -- that will please me and reassure her!

I got the device installed in late March or so. And April’s report had the results.

I already take several supplements that do clot prevention better and more safely in combination than the drugs can do.  This is so much the case that taking even one dose of the drug blood thinners could cause me to bleed to death internally.

Given that I am reducing or stopping several causes and do have the excess clotting protection, it would be desirable to stop the atrial flutter and heal the valves too; but I do not need to be in a crashing rush to do so.

To the extent these problems result from injuries or injury to my endothelium in the blood vessels new research has found that the vitamin D3 and K2 I take will heal that over time.

(These plus the milk thistle I take and the wine cut back may have done the job by restoring my liver’s proper processing of angiotensin which is now low normal instead of too high apparently!)

Had the device found that I still need more healing, I can always go to these added supplements  I listed last month:

When I saw the cardiologist who wrote the Rx to get the Zio monitor done, she said that if my high heart rate continued or I had a lot of PVCs or PACs she would again recommend the blood thinning drugs. 

But if there were no more high heart rate every day and few of the PACs and PVCs, we could just keep doing as I have been

So the test came back showing that I only had a high heart rate when I did things like my pushups that caused me to get out of breath after them.  

My near race walk speed exercise walks also do this once or twice a week.  (At a 159 heart rate that is about what you need to get a fitness training effect.)  And that was my high.  I had 37 when I was at rest and sleeping in bed.  And the average was 52!

So the high heart rate above what it should be was completely gone!

Also instead of possibly having continuous PACs and almost that many PVCs as my original electrocardiogram found, the Zio test -- after my two effective fixes were in place -- found PACs 7% of the time and PVCs less than a quarter that often.

So I was shocked to find the cardiologist wanted me to get a stress echocardiogram.

I declined and will continue to do so.  The Zio test data show no need for one. 

And, I’m not any more likely than I was before to agree to use the harmful and dangerous blood thinning drugs when I’m already using something more effective and far safer.

After my fixes have had a bit longer to heal my liver and my heart a normal echo while stationary will make sense to see if the leaky valve effect and stretched valves causing it is better, the same, or worse.

…. platelet rich plasma might well heal my valves and heart rhythm controls entirely when I can afford to add that.

Then, if I still need to fix the valves or they get worse, Stanford Medical School and their attached hospital now can fix them using material from my heart and resulting in better pumping than what the standard procedure has been.  And, best of all, it works so well, there is zero need to take drug blood thinners after the procedure.

It’s also encouraging that my heart is able to power me to new records for pushups while this is going on!  To me this shows the things I’ve done to strengthen it have worked.

[Also, since last month I saw my regular doctor who I showed my continuing heart rate and blood pressure readings to and she now said, I’ll be fine doing as I am with no need for extra drug blood thinners.]

(Not long ago I was pleased if I could do 40 to 44 pushups the one day a week I test that each week each Monday.  

You saw above that today, I did 143 and another 44 after a short pause for a total of 187!

(I’ll cover why the style I use makes that doable and safe for my shoulders later in this post.  It was in a recent post also so you might have read it before.

Even so you might find it worth re-reading because it clearly works so very well!)

2. I’ve long ago discontinued the 20 mg of Synephrine completely because it did not change my results that much and it did cause an elevated heart rate and may have caused the atrial flutter and valve damage.

(Combined with the tea and coffee and green tea extracts I was using, the higher pressure in my heart apparently stretched it enough to make the match wrong for electrical impulses for heart rate. 

Now I’ve stopped those as well as the Synephrine, and lowered my diastolic BP this stretching may have gone down.  My cardiologist said that is unlikely enough a story on it would make the NY Times.  That I doubt very much!  But the reduction of the stretching may well show up!)

So, for me the Synephrine definitely a bad idea – or taking it while extra stressed was. 

I did seem to gain muscle without gaining fat when I was taking the Synephrine.

So, for a younger person with far less stress and stress driven slightly high blood pressure, they might be OK with it.

However, given the damage it is known to cause and apparently did cause in me, I no longer think Synephrine safe enough for even younger people to use and that other methods should be used instead.

The bioflavonoid supplement with 100 mg of rutin, I’ve discontinued when I ran out since it seemed not to add any extra effect to the parsley and oregano dried spices I have also been taking.

The apigenin in these herbs and their other phytonutrients do help you recover from exercise and build bone and muscle and heal your gut.  So I have continued those.

I did cut back on my wine intake and at first I used the topical magnesium.

But the continuing stop on the high level of stimulant supplements seems to do most of it.

I’ve also done a bit better on managing finances which cuts stress and have the prospect of getting much more leverage on finances by next month’s report or the one after that.

3.  My food intake recently has been quite consistent and my overall results of about the same with a bit of up and down reflects this.  

I set a new record for my short daily exercise walk/run combo recently

4. *For me, as for many people, having enough money for at least a minimum OK lifestyle with zero chances of severe money problems reduces stress. 

This has gotten slightly but significantly better lately. So it is less stressful too.

It looks like some long delayed funds will arrive in a month or two which will help

*For me, even more than other people who also have it but at a lower level, having an ally who is unusually supportive and of some help sharply lowers my stress level.

 This part is going well as one ally has become more supportive recently and one good ally who I’d lost touch with is back and supportive.

*Worry about my recent heart rhythm and valve problems has caused me some increase in stress.

But that news is better now!

5.  I'm currently making an extra effort to overcome this recent stress. Emulating the Seal way of using my training and keeping on no matter what IS helping.  

The new nose breathing I posted on Tuesday, 10-5-2017 also DOES seem to be helping.  It DOES help to avoid the brain freeze I tended to get when I mouth breathed when under high stress.

6.  I believe my continued persistence and continuing to both follow up on successful efforts and finding new and promising things to check on AND doing so, 
WILL enable me to lose my excess fat remaining and keep it off.

7.  I’m continuing to find new ways to boost my metabolism and add bone and muscle that I’m beginning to use.

As my new strength training method helps me get stronger; I get better at it; and I can get to the heavier weights to use it on, it DOES begin to look like I’ll add enough muscle that by eating about the same and continuing to get better at the lower carb effort, I’ll finally get back to weighing 161 pounds with far less fat than I have had.

Conclusion:

 I’ll achieve the financial leverage I need.

I’ll get the active allies I need.

 AND I’ll begin to use all of the metabolism boosters I’ve found to add to the ones I’ve been using.
  
(That includes adding a weekly workout at a gym with heavy barbells and adding these new techniques and trying the BulletProof Vibe.

I HAVE added a special set of exercises once a week that I'm already doing standing in the space the BulletProof Vibe allows.  That way, I'll be ready to go when I get one to try!

The last bit of good news this month is that I’m still getting stronger in the two key exercises in this special set of exercises.

The other two pieces of good news is that besides the metabolism boost and removing excess lymph and fluid to cause some loss in weight and inches and increasing muscle mass --
combining platelet rich plasma treatment with using the Vibe may heal my left foot and even my heart valves perhaps.

Since last month I found that both plasma and platelets boost clotting.  So when I try that, I should likely boost the things I do to keep that to a desirable level!)    

I.  Using the Bullet Proof Vibe the way I plan will likely help me lose fat and gain muscle and the new money I expect in a month or two will buy me one to try!

Using the Vibe as I plan to do, I expect will help me add 5 or 6 pounds of muscle and lose 1o to 12 pounds of fat.  My weight will only drop to about 160 to 161 pounds which is my goal weight.  But if the vibe has these effects and also removes locked-in lymph from my belly and my internal or visceral fat I may lose from two to seven inches on my waist measurement.  Now in inches, I’m about 39 chest, 42 waist, and 37 & three quarter inch hips.

This may finally get me the 4o inch chest and 34 or 36 inch waist and the 38 and muscular hip readings I’ve wanted.

It may take more time to get to a gym two or three times a month; but in a month or two it looks likely I’ll be able to try the VIBE.

II. You can use pushups as I’ve been doing to add strength and size to your pectoral muscles with almost no shoulder damage or injuries.

Here’s what I posted about doing pushups in that style recently:

a) Pushups and bench presses are important to do because the pectorals and latissimus dorsi – called pecs and lats by body builders, are large muscles and provide the base for anything you need to do with your upper body that requires strength.

The unfortunate news is that the way untutored people do pushups, they tend to injure your shoulders.  This common style tends to put more strain on your frontal deltoid muscle than it is well designed to take and in a position that strains this muscle.

The key change is to a form where the pectoral muscle does 90% of the work instead and uses the frontal deltoid far less and in a high leverage position.

When doing pushups when you come down, if you touch your chin or chest and then go back up, you’ll tend to injure your shoulders. Using that same style doing bench presses is even worse for producing shoulder injuries because you rapidly become able to use more weight.

The cure is surprisingly simple! 

When you do pushups, lift your head so you are looking at the wall in front of you and, NOT, repeat NOT, at the floor.

Then increase the arch in your back this causes as much as you can so your shoulders are already well up from the floor.

Then using your pectoral muscles almost by themselves to a strong “push down” motion with them.  

Then you only need to push a bit with the triceps in your arms at the top.

(Note that you do NOT use the front of your shoulders much at all to do either part!)

Lastly, only go down until your KNEES touch before you go back up.

To do the bench press safely with weights heavy enough to be effective, you will get strong enough to need one or two skilled spotters in case you try to lift too much or cannot do the last rep you had hoped to do.

But if you are only using lighter weights where you almost certainly can lift more and more times than you are doing, that may not be necessary.  Just do pushups as a second set and do as many as you can.

But in BOTH cases, you use the same method as in the pushups, which is why to learn the method doing pushups first.

Leaving your buttocks firmly touching the bench, get as much arch in your back as you can and look as far back as you can rather than at the bar.

Then, in that position, let the bar down under control until it just touches your chest.  Then use your pectoral muscles in a push DOWN method for the first two thirds of the lift; and then at that point finish the lift pushing with the triceps on your arms.  With the weight already moving and lifted that far your arms can then finish with a weight you could not lift with your arms and shoulders!

Best of all, because you use your pectorals so much and your shoulders so little you can become able to lift a good bit of weight without the nagging shoulder injuries the more common style causes!”                                                                     

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Thursday, May 17, 2018


Fatloss for women....Today's post:  Thursday, 5-17-2018

Tuesday this week we did a post on four things that are relatively easy to do to start women improving their health for “National Women's Health Week.”

If you missed that post or fatloss is something you want, that post is listed next.

Then we add a bit on why these actions help with fatloss and a couple ways to boost the fatloss from doing them.

I.  Here’s Tuesday’s post:

1.  “During National Women's Health Week each year, millions of women take steps to improve their health.”

This year it’s May 13–19, 2018 which is this week!

2.  We post often on women’s health issues because:

The actions that protect and improve women’s health are doable. 

The actions that harm women’s health are common and too few women know they are harmful.

The positive effects of the good actions are very profound.

Women who do them don’t just live longer, the quality of their lives are better!

And, the horrible effects of the actions that harm women’s health can be almost totally avoided by stopping those harmful actions.

3.  For a week like this one, it helps most to give women a handful of things they can begin to do this week that can have significant and positive effects from now on.

Four things that do this you can begin this week:

I.  Buy and read the book AntiCancer and begin to read it this week.

Anticancer: A New Way of Life by David Servan-Schreiber MD PhD from Oct 3, 2017 is available in Paperback on Amazon for $11.95 before sales tax and shipping.

The lifestyle he recommends prevents or helps prevent everything a woman would want to avoid besides making cancer so much less likely!

II. Find or remember one or two kinds of organic vegetables and whole fruits that you like or find OK to eat.  Eat them a few times a week or on most days for two weeks.

Sure you can keep doing it if you decide to then. You can get ambitious then to do more.

But for today, just make a commitment to do this for just two weeks. Start this week!

III. If you drink soft drinks or diet soft drinks or use artificial sweeteners just drink chilled water or ice water or tea or green tea or coffee or decaf coffee instead.  Use no sugar or sweetener at all or a use real sugar every other time.

Do this for the next two weeks.  Sure you can keep doing it if you decide to then. That would be great because research is now finding these things are more harmful to women’s health than smoking cigarettes.

But for today, just make a commitment to do this for just two weeks. Start this week!

IV.   Begin a trial to learn to do “women’s” pushups. 

Do this once a day for about one minute three days this week and next.

Do this for the next two weeks.  Sure you can get surprisingly strong after that if you like following the descriptions listed last in this post.

Since it only takes one minute two or three days a week and there’s nothing to buy or wait to get,
this is quite doable.

But for today, just make a commitment to do this for just two weeks. Start this week!

To begin, do two or three of what the yoga people call the “Lion’s pose.”

Lie face down with your hands just a bit wider than your shoulders as if you were doing a regular pushup.

Then, using the muscles in the back of your neck and lower back pull your head up until you are looking towards the wall in front of you.  Then without lifting your hips at all push down until your arms are fully extended.

Hold it for just a bit and then do two or three more.

At first stop there if you like.  It takes less than one minute to do and one minute to get into position do that and stand back up.

For today, just make a commitment to do this for just two weeks.

I put this last for two reasons. 

It’s so easy to do –
and has such profound effects on your self- image,
if you only keep doing only one of these actions after the first two weeks, keep doing the pushups!

If you keep doing a few more each time, you’ll get to where you can do 25 of these each time.

Then, when that happens, use your back to lift your hips and knees an inch or two off the floor.  Let yourself down until just your knees touch and push back up with your arms. Keep the arch and your head up looking at the wall in front of you.

Next time start this by pushing up with your arms for that few inches.

Unlike regular pushups this does not tend to injure your shoulders or take great arm strength.

Yet it does build the pectoral muscles that do the push down movement quite well.

Keep adding a few each time until you can do 25.  Then add one or two each week.

(You can actually get stronger doing these than many men who don’t exercise without ever doing regular pushups!)

This is surprisingly easy to do AND research shows doing this kind of brief exercise is a keystone habit that makes doing more of the other things easy!

Instead of thinking of eating better as hard or something you don’t do, you begin to think of yourself as someone who can take control of your health and does so. 

At that point you’ll find eating better and dropping the harmful things is easy because it fits your new self image. 

Today’s fatloss additions:

 Why these actions help with fatloss and ways to increase the effects to lose fat you keep off:

Dieting, meaning eating less until you lose a few pounds and then resuming what you were eating until you gain them back, actually makes the men and women who do this get fatter!

A study was recently published showing this.  But hundreds of thousands of people, mostly women, have experienced it for far too many years.

Fatloss IS possible however by stopping the semifoods and drinks that fatten and eating the foods that keep you lean and do not fatten plus doing effective strength training.

The actions above are ways to begin to upgrade the way you live to do those things that are doable.

Note that in III above, “If you drink soft drinks or diet soft drinks or use artificial sweeteners just drink chilled water or ice water or tea or green tea or coffee or decaf coffee instead.” -- INCLUDES diet soft drinks and artificial sweeteners!

Repeated studies show that as much as too much sugar or regular soft drinks DO fatten, these “diet” drinks and sweeteners fatten MORE.

Upgrading your lifestyle so you can eat more instead of less to lose fat and keep it off is critical for success.

That’s why the easy start to effective strength training in IV above can help

http://iehealth.blogspot.com/2018/04/artificial-sweetnersfatten-by-removing.html

Your bones when healthy and stimulated by strength training or walking stay strong AND burn many calories.

This post was about a study that found that one of the ways diet soft drinks and artificial sweeteners fatten is they remove healthy bone tissue and replace it with fat!

This makes consuming these diet drinks and artificial sweeteners reduce the amount of food you can eat and stay lean.  It means you will get fatter if you simply eat the same amount of food you are used to.  It also is a direct cause of osteoporosis.

So, for fat loss, doing III is unusually important and effective.

Doing I. & II. above:

Learning the anti-cancer, inflammation reducing lifestyle and eating the foods that enable you to do it also slows aging not only prevents many things you’d rather not have happen to you, it’s been shown to help make and keep you lean.

AND, it also slows aging!

http://iehealth.blogspot.com/2018/05/study-finds-women-candelay-menopause.html

is a post we did recently on that research.  This reports research that it slows aging so well it postpones menopause for up to several years.

That also postpones and reduces the fat women gain at menopause.

Last,

For women, it also helps to add a few 7 minute walks each week or doing an at home leg exercise besides the “women’s” pushups in IV.

You can start with getting up out of your chair while pulling up on something solid if you need.

Do just like the pushups.  Do it two or three times a week for the two weeks.

If you can safely squat until your legs are parallel to the floor even once, you can build up to 12 done very slowly and get quite a positive effect.

This adds to your leverage on fatloss to add.

This set of things is a bit more than the list of things to do for two weeks on Tuesday.  But it’s mostly the same and adding this last piece will help fatloss!    

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Tuesday, May 15, 2018


Women can take steps to improve their health....Today's post:  Tuesday, 5-15-2018

1.  “During National Women's Health Week each year, millions of women take steps to improve their health.”

This year it’s May 13–19, 2018 which is this week!

2.  We post often on women’s health issues because:

The actions that protect and improve women’s health are doable. 

The actions that harm their health are common and too few women know they are harmful.

The positive effects of the good actions are very profound.

Women who do them don’t just live longer, the quality of their lives are better!

And, the horrible effects of the actions that harm women’s health can be almost totally avoided by stopping those harmful actions.

3.  For a week like this one, it helps most to give women a handful of things they can begin to do this week that can have significant and positive effects from now on.

Four things that do this you can begin this week:

I.  Buy and read the book AntiCancer and begin to read it this week.

Anticancer: A New Way of Life by David Servan-Schreiber MD PhD from Oct 3, 2017 is available in Paperback on Amazon for $11.95 before sales tax and shipping.

The lifestyle he recommends prevents or helps prevent everything a woman would want to avoid besides making cancer so much less likely!

II. Find or remember one or two kinds of organic vegetables and whole fruits that you like or find OK to eat.  Eat them a few times a week or on most days for two weeks.

Sure you can keep doing it if you decide to then. You can get ambitious then to do more.

But for today, just make a commitment to do this for just two weeks. Start this week!

III. If you drink soft drinks or diet soft drinks or use artificial sweeteners just drink chilled water or ice water or tea or green tea or coffee or decaf coffee instead.  Use no sugar or sweetener at all or a use real sugar every other time.

Do this for the next two weeks.  Sure you can keep doing it if you decide to then. That would be great because research is now finding these things are more harmful to women’s health than smoking cigarettes.

But for today, just make a commitment to do this for just two weeks. Start this week!

IV.   Begin a trial to learn to do “women’s” pushups. 

Do this once a day for about one minute three days this week and next.

Do this for the next two weeks.  Sure you can get surprisingly strong after that if you like following the descriptions listed last in this post.

Since it only takes one minute two or three days a week and there’s nothing to buy or wait to get,
this is quite doable.

But for today, just make a commitment to do this for just two weeks. Start this week!

To begin, do two or three of what the yoga people call the “Lion’s pose.”

Lie face down with your hands just a bit wider than your shoulders as if you were doing a regular pushup.

Then, using the muscles in the back of your neck and lower back pull your head up until you are looking towards the wall in front of you.  Then without lifting your hips at all push down until your arms are fully extended.

Hold it for just a bit and then do two or three more.

At first stop there if you like.  It takes less than one minute to do and one minute to get into position do that and stand back up.

For today, just make a commitment to do this for just two weeks.

I put this last for two reasons. 

It’s so easy to do –
and has such profound effects on your self- image,
if you only keep doing only one of these actions after the first two weeks, keep doing the pushups!

If you keep doing a few more each time, you’ll get to where you can do 25 of these each time.

Then, when that happens, use your back to lift your hips and knees an inch or two off the floor.  Let yourself down until just your knees touch and push back up with your arms. Keep the arch and your head up looking at the wall in front of you.

Next time start this by pushing up with your arms for that few inches.

Unlike regular pushups this does not tend to injure your shoulders or take great arm strength.

Yet it does build the pectoral muscles that do the push down movement quite well.

Keep adding a few each time until you can do 25.  Then add one or two each week.

(You can actually get stronger doing these than many men who don’t exercise without ever doing regular pushups!)

This is surprisingly easy to do AND research shows doing this kind of brief exercise is a keystone habit that makes doing more of the other things easy!

Instead of thinking of eating better as hard or something you don’t do, you begin to think of yourself as someone who can take control of your health and does so. 

At that point you’ll find eating better and dropping the harmful things is easy because it fits your new self image. 

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Thursday, May 10, 2018


Best Protein Foods to Build Muscle and more ….Today’s Post….Thursday, 5-10-2018

We began this 3 part series with Best Protein Foods to Build Muscle and Burn Fat. 

We included some information on each and then featured a woman who lost 61 pounds by changing the protein foods she ate.

The next week, we covered the foods that work best to burn and lose fat.

Many of the people who have used the three styles we have here have lost fat and kept it off.

Most of them became healthier and some began to look noticeably younger.

Last week, in the third part of this series we posted on the best protein foods to build muscle.

Our post this time is to add some amino acids and other things that enable you to build muscle and bone well in addition to the protein foods we listed.  For readers who did not see last week’s post we include that post from last week. 

But if you did already see that just scan past it to:

Amino acids and other things that enable you to build muscle and bone well in addition to the protein foods we list:

Medical News Today had a story, I think they have had before, that lists: “What foods are high in protein.”

They include both foods that help build muscle and bone and those that help you keep muscle and bone when you are minimizing carbs and even doing some partial or intermittent fasting.

To lose fat and keeping it off, building healthy muscle and bone and preventing its loss, adds to the calories you burn that do not feed fat.

Building healthy muscle and bone and preventing its loss also avoids the situation where you eat what you are used to or hungry for but have less and less muscle and bone than you did have means so you feed growing amounts of fat with the food that used to feed muscle and bone.

Eating both the health OK proteins that build muscle and bone best and effective strength training and vigorous but brief cardio and some walking each week can do both.

1.  Eating to build muscle and bone does work best with some protein foods:

a) Fifty years ago a study was done that found that most of your muscles and bones and other lean tissues is made up of protein with a specific ratio of amino acids notably high in the amino acid leucine.

These researchers were able to make a mix of amino acids in exactly that ratio.  Then they tested two groups of people doing strength training.  One got this mix.  (The article I read was too brief to say how they made this palatable enough to be doable.)

The other group got the same total daily grams of  protein by eating a mix of eggs and meat and dairy.

The people taking the balanced amino acid mix that mimicked their bodies own protein gained significantly more muscle.

This was interesting but not doable for most of us!

But then I read that whey from the milk of cows fed only grass, which after all feed growing calves, has that EXACT profile of amino acids!

b)  Whole milk that is not homogenized from the milk of cows fed only grass contains a gram of protein per fluid ounce. 

This makes it a fast to fix and consume source of protein, particularly at breakfast.

Studies show that milk drinkers who drink whole milk are leaner than people who drink reduced fat milk. 

The combination of protein and health OK saturated and monosaturated fat in whole milk turns off hunger better and is lower glycemic than reduced fat milk. 

(In fact, reduced fat milk isn’t milk that has had its fat reduced, it is made from dried milk from cows fed grains and water or with some butterfat from cows fed grains.  So not only does it have a higher percentage of its calories from lactose and is higher glycemic, it is also quite pro-inflammatory.  So, it supports muscle growth less. It reduces hunger less.  It boosts blood sugar more.  And, it boosts chronic inflammation too.  So while fat reduced milk as currently sold has some muscle building ability, it helps you gain fat and get sick if you use it.

So to gain muscle, stay healthy, and minimize fat gain, use whole milk and full fat cheese and yogurt from cows fed only grass.  Mercifully, Whole Foods sells those now, or at least they do in the part of California where I live.)

Dr Mark Hyman points out that milk contains something like 12 separate boosters of insulin to cause growth in the calves who normally drink it.

It is true that some people lose more fat if they avoid milk and some are allergic to milk or don’t digest lactose.

BUT, for building muscle, drinking some whole milk from cows fed only grass after your workouts, particularly your strength training workouts uses these insulin fractions to build bone and muscle!

AND, unlike sugars and artificial sweeteners, this does NOT increase your blood sugar or later in the day levels of insulin that tends to lock down fat research has found.

So, for people who can use it, a combination of powdered grass fed whey and 16 ounces of milk after your strength training workouts will help build muscle and healthy bone.

I use Jarrow unflavored grass fed whey from grass fed cows.  I’ve worked out how many scoops is a seventh of the container and has about 34 grams of protein per day.

By mixing this with 16 ounces of whole milk from grass fed cows before the rest of my breakfast, I begin with 50 grams of the two best kinds of protein foods to build muscle!

2.   Eating enough protein to build bone and muscle and keep what you have takes more protein than many health oriented people eat now.

a) The founder of The Perfect Workout, the effective strength building program with a tutoring style coach at a quiet gym twice a week for 20 minutes each, found research that explained why their clients who failed to get stronger and gain bone and muscle.  They were eating too little protein!

The research he found said that to gain strength and build muscle even with effective strength training you needed to eat at least a total of three fourths of an ounce of protein per pound of lean body weight.  In the case of the woman willing to be an example that he used, she wanted to gain muscle and bone to a lean weight of 120 pounds and lose fat.  She was eating only about 30 grams of protein a day. But when she boosted that to 90 grams of protein a day, she promptly began to get stronger and looked leaner as she lost fat and gained muscle and bone.

b) Bodybuilders have known for years that the ideal number of grams of protein to eat a day is about equal to the bodyweight you want to have when you succeed in building the muscle you want.

So a 150 pound man who is now lean who wants to gain 50 pounds of muscle would eat 200 grams of protein a day.

This either suggests the 50 grams of protein a day I get once a day twice a day plus 100 grams of protein and in practice is often daily servings of beef or lamb from animals fed only grass.

It’s also wise to eat a variety of proteins from health OK sources and other than whey and whole milk from grass fed cows, many of the best foods for fat loss without loss of bone and muscle work well because they have other health benefits and do NOT tend to add fat.

The five foods that do this best are eggs from pastured chickens, and organ meats from naturally fed animals, and the proteins in broth made from both the bones and marrow of grass fed cows,  and organic, non-starchy vegetables – mostly cruciferous – and the low inflammation and heart and brain protecting wild caught fish such as Alaskan salmon and wild caught small fish.

These foods have many health benefits AND contain the nutrients your body needs to build healthy muscle and bone. 

The DHA in the wild caught fish helps your body increase BDNF to help you increase your nerves and brain cells and keep those you already have. 

Since gaining muscle and bone requires you get stronger and your brain and nerves control how strongly you can exert force with your muscles, this is particularly valuable!

(I split the difference and try to eat a gram of protein for each pound of muscle and other lean weight I’ll have when I add the muscle I wish to add that will help me lose 20 pounds of fat.)

3.  Mike Matthews who has successfully helped both men and women gain muscle and lose fat, found research showing that in addition to enough protein, to gain more bone and muscle it is important to eat enough carbohydrates to enable your body to burn those and to use all the protein you eat to build muscle and bone.

There are two tricks to this.

First, this does add fat, so only eat enough more carbs to enable muscle growth.  Eating more carbs than that adds no more muscle but DOES add fat you’d rather keep off.

The other trick or strategy is to use zero glycemic and lower glycemic carbs that have health benefits for most of these carbs!

Nuts for those not allergic other than cashews with their high lections provides protein and multiple nutrients and fiber AND some carbs yet are zero glycemic. 

(We posted recently on the finding that walnuts have a probiotic effect that can help you burn more calories and keep out the gut bacteria that make or keep you fat!  So raw unprocessed walnuts are a GREAT way to add these carbs if you aren’t allergic.)

In fact, research confirms, because of this, people who eat nuts take in more carbs and calories yet weigh less and are leaner than people who do not.

The other source of carbs that has fiber and multiple, even hundreds, of nutrient are orange and yellow organic vegetables such as carrots and pumpkin and squash and sweet potatoes and red garnet yams.

Dark chocolate in small amounts per day also works! 

Amino acids and other things that enable you to build muscle and bone well in addition to the protein foods we list:

In addition to the protein foods I eat, I get another 14 grams of protein as amino acid supplements.

Because...."better workouts aimed to build muscle and burn fat…because as you know, the #1 way to burn fat is to build muscle!"   (Ben Pakulski) ...doing an unusually effective kind of strength training while eating foods that best build bone and muscle and no bad foods or drinks BOTH builds bone and muscle and removes excess fat and keeps it off.

Here are some other foods and supplements that best build bone and muscle while doing that kind of strength training:

a) I read that people who take one or two grams of l-carnitine a day gain more muscle than those who don’t.  L-carnitine also works well with the ubiquinol form of CoQ10 to keep all your mitochondria healthy.  That effect both slows aging and helps build muscle and bone.

I take a gram of L-carnitine and 100 mg or 200 mg a day of the ubiquinol form of CoQ10.  Most of the time I take 200 mg a day of Jarrow Ubiquinol.  Now Foods also sells 500 mg capsules of l-carnitine.  I take two a day of those.

b) Two grams a day of L-taurine has tested to keep blood pressure low and boost heart beat pumping effectiveness if taken with L-Carnitine and Hawthorn and NOT taken with stimulants!

Since that can boost performance and protect your heart I take two grams a day of L-taurine.

c) The amino acid in whey that best causes muscle growth by itself and has been tested to do so is L-leucine.  I take two grams a day of L-leucine as four capsules a day of 500 mg each.

(L-Leucine is a branched chain amino acid.  There are branched chain amino acid supplements.  But they are quite expensive.  Taking L-leucine and getting L-leucine and the other branched chain amino acids in whey likely works better than taking the branched chain amino acid supplements for building muscle.  And  taking L-leucine and eating whey definitely costs less too!)

d) Growth hormone helps build and repair the muscles and bones the exercises you do in effective strength training initially break down.  Causing your body to release its own growth hormone is more effective and much safer and dramatically less expensive than getting growth hormone shots.

Exercises that cause you to be out of breath when you finish each set cause your body to release growth hormone.  Effective strength training of your large muscles with weight that is heavy enough to challenge you does this! 

Relatively brief but fast, high effort cardio exercise done properly and built up to gradually and interspersed with pauses or easier cardio also does this.

Getting deep sleep of enough duration each night releases growth hormone.

And, taking the supplements L-arginine  and/or L-citrulline just before going to bed and just after exercise is thought to cause your body to release growth hormone.  My normal intake of L-Arginine is 2500 mg or two and a half grams a day. 

This is also said to help release Nitric Oxide in tiny amounts to lower your blood pressure and make your blood vessels more resilient.  Drinking beet juice likely does that better.  But this is a valuable enough effect, even some is worth having.

e)  Lysine taken with l-arginine released more growth hormone.  So I take a gram and a half as three 500 mg capsules with my l-arginine.

AND, lysine plus proline plus vitamin C helps keep the insides of your arteries healthy to prevent heart and brain circulatory disease.  So I take another gram of lysine with 500 mg of l-proline.  Proline also helps build your stomach lining and your joints and tendons to help keep them pain free and health and keep them as lean bodyweight.

Lysine taken with TMG trimethyl glycine helps to add lean bodyweight.  So I take another 500 mg of lysine with 750 mg of TMG.  (That also contains about 250 mg of glycine.)

Glycine, like proline, also helps build your stomach lining and your joints and tendons to help keep them pain free and health and keep them as lean bodyweight.

f) In addition to weight bearing exercise and NOT ever drinking soft drinks the best way to build your bones and keep strong and metabolically active bones is to add magnesium and vitamin D3 and vitamin K2 and boron to the supplements you take.

Getting at least 400 mg of magnesium and not depleting it with sugary foods or artificial sweetners helps keep strong and metabolically active bones.

Taking 10,000 iu a day of vitamin D3 and at least 90 mcg of the MK7 form of vitamin K2 causes your body to add magnesium and calcium to build your bones AND removes it from your blood vessel walls.

Boron taken as 3 mg a day, makes your bones even stronger and heavier with healthy bone growth.  Interestingly it is also has powerful anti-cancer effects.

Keeping your bones and joints and tendons healthy by doing these things both help prevent injuries that could prevent you from doing strength training AND increases the calories you burn to help lose excess fat you keep off.

Doing effective strength training for your larger muscles is essential and walking is known to help in keeping or adding to lean bodyweight as muscle and bone and other lean tissue.

Adding these supplements and amino acids to the best foods for building muscle can really help! 

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