Thursday, February 25, 2016

How to Prevent Strokes....

Today's Post:  Thursday, 2-25-2016

Before my introduction and the many other things that help prevent strokes, it may interest you to know that the single most important thing you can do is actually quite easy and is often enjoyable to do!

So, here it is and its upgrade to start!

A study in the UK of the health effects of eating 6 or more vegetables a day other than some form of potatoes and one serving of whole fruit a day found doing this literally so effective at reducing deaths from heart attacks and strokes and even deaths from ALL causes that it’s even more effective than exercise.  And it leaves drugs far, far behind!

Eating the 6 or more servings of vegetables can be challenging.

But eating just one serving of an organic fresh fruit a day—
such as at breakfast -- is quite easy.

Yet doing this is astoundingly protective all by itself!

Their research found eating just that one serving of fruit a day prevents BOTH kinds of strokes!

It prevents the obstructive or ischemic strokes that are similar to heart attacks in the brain.

And it prevents the bleeding or hemorrhagic strokes too. In fact, eating just one piece of fruit does that even better than it prevents obstructive strokes!

Do you like fresh, chilled strawberries?  Whole Foods often has organic strawberries in stock.

Do you like raisins or prunes (as dried plums prunes have all their super-nutrition but are much less tart)?  Whole Foods now sells containers year round of BOTH organic raisins and organic prunes!

Do you like blueberries in nonfat Greek Yogurt or Maple Hill full fat yogurt from grass fed cows?  Whole Foods carries those AND a super high in nutrition organic wild blueberries in their frozen food section.

Do you like blackberries that aren’t too seedy?  Whole Foods has exactly such organic blackberries in their frozen food section too.

As often happens, some have pits still.  But if you like pre-pitted cherries, Whole Foods also carries organic pitted cherries in their frozen foods section!

Do you like bananas? Virtually every food store in the country including 7-11 has those.
(You toss the peel and just eat the inside.  So they don’t have to be organic to be reasonably safe to eat.)

Fruit juices have so much free fructose they are almost as bad for you as soft drinks.  So that doesn’t work.

But I wanted the super nutrition of cranberry juice and cranberries. Then I found out that  Natures Way sells a cranberry extract!  So now I have a piece of fruit AND take one a capsule of cranberry extract each day.

And, there are two other upgrades that add to this protective effect you can do:

Bilberries are a special kind of blueberries grown in the islands that make up the UK and in Scandinavia.  In World War II it was discovered that they are unusually beneficial for your eyes in addition to the protections of regular blueberries.

Bilberries are in hardly any stores here.  BUT you can get bilberry extract supplements!
And, I take 3 capsules a day of those.

One of the protective effects of fruit is that its micronutrients make vitamin C more effective.

And, you can also take several capsules of 500 mg of vitamin C in addition to the fresh fruit.

(I also read separately that taking that much vitamin C makes strokes less likely!)

I do that too!

The things after the next section can be a bit more challenging to do but they can easily triple your protection from this point!

1.  I have a personal interest in preventing strokes for several reasons.

a) Because I’ve been under stress, had a sedentary job, drank too much as a young man –
as many young men do; and tend to tense up as if I’m about to lift a weight when I’m rushed or concentrating extremely hard while doing something physically that’s quite hard; and as a kid and later at a job I was heavily exposed to second hand smoke; AND despite my efforts gained an extra 15 or 20 pounds of fat, I developed high blood pressure.

Then, because I took proton pump inhibitors for over 20 years that damaged my blood vessels and reduced my ability to relax them, my blood pressure went up gradually over time.

So I’ve had blood pressure high enough to want to know how to prevent strokes and do those things!  (I have done them all!)

c) Because many of the drugs for high blood pressure cause severe quality of life problems, and one actually makes the underlying issues worse, I’ve not wanted to take them.  But I wanted to avoid having a stroke from my high blood pressure too.

d) My Dad’s sister died of a sudden and massive stroke when she clearly could have had 10 or 20 good years otherwise.

e) My Mom did many of the things wrong that I list here to prevent strokes.  That put her in failing health to start with at age 92.  Then a stroke killed her right at a point there was a positive in her life that could have given her another 5 good years.

2.  The Cochrane research group did a study that showed that people who had blood pressure of over 140 over 90 who took drugs had fewer strokes and heart attacks.

They found that people who did the things here had fewer strokes and heart attacks.

Then they tested people who had blood pressure of over 140 over 90 who both took preventive actions AND took the drugs.  They found that the drugs added no extra benefit in reducing the strokes and heart attacks beyond the preventive measures.

3.  Drugs are needed for blood pressure readings over 160 over 100.  But the preventive measures make developing blood pressure that high far less likely.

4.  Here are the many other ways to prevent strokes:

a)  Do short walks with fast parts 5 or more days a week.  

This is directly protective; and it prevents brain shrinkage and releases BDNF, the hormone that grows new nerves and brain cells.  

So if there IS a stroke much more of your brain’s network is in place so there is a better chance enough capacity will be left to make rehab possible.

b) Eating wild caught fish and taking omega 3 supplements and DHA enhances the nerve growth and repair from walking; it reduces the risk of heart disease and ischemic or obstructive strokes, THREE ways.

c)   STOP eating and drinking heart attack starters because the same things cause ischemic or obstructive strokes, 

There are dozens of these.  BUT the list of the worst ones list is much shorter.

* Stop Both regular AND diet soft drinks! Both fatten and cause heart disease & strokes. Oddly diet soft drinks fatten MORE than regular one!

And, if you consume those and become significantly fatter, your blood pressure will go up which increases your risk of stroke.

Conversely, if you drink them now and stop totally, you’ll lose much of the fat they added to you and may have lower blood pressure which reduces your risk of strokes!

b) Stop the high fructose corn syrup and artificial sweeteners soft drinks use in ALL other foods.

There are many other things in soft drinks that harm your health.  But those are the ones that fatten and cause heart disease and strokes. So avoid all other foods that have them!

c) Totally stop any and all hydrogenated oils!  

(The only safe intake of these is ZERO!  Any regular intake, even if small, builds up to damaging levels within a few days.)

All margarines, shortening, nondairy creamer, and the like are MADE OUT OF this horrible ingredient!  So never eat them again.

And, hydrogenated oils are in so many foods they shouldn’t be that you must read labels if the food has one.  If partially hydrogenated oils shows up on a label NEVER buy or eat that food if you want to avoid strokes and heart attacks!

d) NEVER again eat ANY wheat or wheat bread!  

This one is far less known but wheat bread boosts blood sugar 50% more than sugar and causes inflammation and fattens too! 

Today’s hybrid wheat also causes more inflammation and gluten sensitivity and is even more harmful than wheat was a 100 years ago!

Dr William Davis found that stopping ALL wheat and most excess sugars plus adding exercise and wild caught fish and taking omega 3 supplements and DHA is one of the fastest and most effective ways to prevent heart attacks.  (This also prevents obstructive or ischemic strokes!)

e)  Eat organic green vegetables daily and take vitamin K1 that they are rich in.  That specifically reduces the risk of bleeding or hemorrhagic strokes by ensuring better blood clotting.   (It does not cause harmful blood clotting but only ensures abnormal bleeding never happens or stops promptly when it should.)

f)  Stop 100 % of your exposure to tobacco smoke!  

Every exposure adds plaque in your blood vessels which makes heart attacks and obstructive strokes more likely and then certain eventually.

AND, tobacco smoke exposure triggers heart attacks in people who would have escaped them otherwise!  Both of these make strokes more likely.

g) Avoid or stop heavy drinking.  If you binge drink too often or keep doing it occasionally past age 30 it will cause high blood pressure. It also tends to fatten if you keep doing it.

(One glass of red wine before dinner only has health benefits.  But after dinner as well causes poor sleep quite reliably.  And, much more than that the harms of alcohol begin to outweigh the benefits!)


All of these are doable.  People who do them all live longer and have better health otherwise.

And, their risk of strokes drops like rock!  

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Wednesday, February 24, 2016

People from India are multifactorial health risk….

Today's Post:  Monday, 1-25-2016  (Upgraded 2-24-2016)

Are you from India?  Did your parents come from India?

That's good!  Some of the most effective company founders and the most important technology executives in the Silicon Valley are like you.

You're quite important to the Silicon Valley economy.

BUT you are also at severe multifactorial risk to your health!

People like you are at unusually high risk for heart disease, type 2 diabetes, and other related health issues.

Worse, that's true even if you are still in your twenties or thirties!

 AND, that's still true even if you look trim!

(This is important if you work with people from India, particularly if they have moved to the United States. 

And, because such people have been so successful, it’s important to you if you live in the Silicon Valley or even the United States because they are so important to the economy!

Last, but far from least, most other Americans are at similar risk for the same diseases, it’s just less severe in most cases or happens later in life.)

A.  The better news is that we are beginning to know why this is so. 

Better yet, we are beginning to know how to lower these risks and prevent them from harming people.

There are three underlying causes:

1.  The foods and water for people near the Indus River are high in arsenic.  So people from there and people who are the children of people from there who may have been impacted in utero before birth.  Arsenic exposure can and does cause heart disease and related cardiovascular diseases. 

And, it can cause this in people in their twenties and thirties who are at an age where they expect to be healthy and not have to worry about such things.

Dr Raj Dash at Stanford has started a program to treat such people.  When I went to hear him speak he DID have such patients!

(Besides getting tested to see if treatment is needed, it’s important to avoid eating ANY kind of rice.  The arsenic in the water it’s grown in is high enough it can cause this harm to anyone. 
With their other risks already, NOT adding this one is critical for people from India.)

Rice also tends to slam up blood sugar which is something people from India should avoid like the plague!  (See the next section.)

2.  The heredity of people from India, or who are descended from people from India, has been optimized for the hot climate of India and for the conditions of India of over 60 years ago.

a) People from India hardly have any brown fat to boost their metabolism when they are cold compared to people from Europe.

b) In fact, the calories burned by heat apparently mean there is far less need for their bodies to use insulin to lower blood sugar.  As a result, research shows that many people from India release far less insulin in response to high blood sugar than Europeans. 

And, THAT means when people from India eat or drink the things that slam up blood sugar that many Americans eat and drink and think normal, they can lower it less.  This produces blood sugar high enough to do damage and get diagnosed as diabetic.

This effect is robust enough unless they take care NOT to eat and drink these things and take other steps, people from India can have this problems even if they do regular moderate exercise!

The calories burned from fighting heat and the walking their ancestors did plus the need for a smaller body so it can be cooled more efficiently, mean that people from India, particularly those who don’t exercise, carry a good bit of visceral and other internal fat and often don’t look fat or weigh enough to alarm doctors who go by BMI tests.  BUT people from India often have enough fat to cause the same health problems obese Europeans get.

When they move to the United States where the climate is far different; and the mainstream foods and lifestyle have recently been harmful to the health even of Americans of European ancestry, this creates even greater harm.

In fact, this puts people from India or nearby or who had parents who were at even more extreme risk and often at younger ages!

3.  The foods and spices of people living in India and who eat in a traditional way are protective – astoundingly so in some ways.

But if they discontinue eating that way in part -- or even worse totally discontinue eating that way -- when they live in the United States, they stop that protection.

B.  How can people who have these risks protect themselves?

The first step is to know they are at risk which readers of this post will learn.

The second step is to get the blood test for Arsenic, take steps to reduce the impact of that if they test high; AND stop the things that expose them to even more arsenic.

The third step is to know the tests that reveal risk for type 2 diabetes, Alzheimer’s disease, and cardiovascular disease.

They then need to get these tests.

Then they need to take the protective steps that turn down these risks or stop them.  AND, they need to do so while knowing the extra effort that they may need to do so because of their heredity.

The fourth step is to know which parts of the traditional lifestyle of India are protective and how to use that knowledge either by resuming it or taking supplements based on it or both.

C.  The process is much like solving an engineering or technical problem which people here from India are often unusually skilled at doing.

Get the tests.

Completely remove or stop the causes.

(Most Americans of European ancestry fail to do so.  But the ones who get good results always do so.  For people from India, this is a mandatory step to get protection!)

Create a customized plan to add the protective actions and have it do extra for those areas the test show are already most needed.

Decide which things to begin right away.

And schedule a time to begin those things at a level that is so easy that it is for sure doable.

Then gradually add more things and begin ramping up how well you do the most important ones.

Then manage the process for excellence just like you would for a critical path business or scientific project.

D) If you are one of the people this affects,

> Do you want to know more about this subject?

> If you find out, would you take action to protect yourself?

> Would you begin as soon as possible?

> After you learn the information, would you want to know more about ways to get help with the process?

*  If so, I’m the blogger, David Eller; and I can send you more and explain what else I can do that might help you get good results.

* Most Americans of European ancestry need to do far more to protect themselves from high blood sugar than they do now.

But many of them fail to because they don’t know they are at risk or how to stop it.

They mostly get away with this until retirement age.  So while it’s highly desirable and will keep them mentally sharp, healthy, and alive longer.

For the reasons above, this inaction is NOT something people from India can afford to do.

> Do you want to continue to be at risk when it could be easily stopped?

Some doctors know these risks are most effectively stopped by lifestyle changes and which ones work best and fastest.

And, they know the drugs for them have harmful side effects and are far less protective.

But they don’t know how to get people to make the lifestyle changes; so they tend to prescribe the drugs, the far less effective alternative, only.

The difference is as much as 95% effective for lifestyle changes and 5% effective or less for the drugs.

>Which would you rather have?

> Why can I help?

Because my Dad’s mother died of a heart attack at age 70; and right at age 70, he had the first of about four heart attacks and then died of heart failure worsened by the treatment he was given, I decided to find out how to avoid that.

Because I exercised and almost ate well, when I was a young man, my heart risk was moderate:
LDL 130 and triglycerides 150 and HDL about 50; and my HSCRP inflammation was likely about 1.5.

From the many steps I’ve learned work since then AND acted on, my LDL is 75; my triglycerides are 35, and my HDL is 104 and my HSCRP inflammation is 0.27.

So as I got 40 years older, my heart attack risk has dropped from moderate to close to zero.

This was all lifestyle changes and zero drugs!

> Would you like to know the fastest and most effective part of what I do, that you can begin within a few days?

So, if that interests you, send me your email and name and email me at  .

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Tuesday, February 23, 2016

Greens boost fat loss bacteria effectively....

Today's Post:  Tuesday, 2-23-2016

1.  On Thursday, 2-4-2016, we did a post titled: 

Bacteria from animals routinely given antibiotics can fatten YOU.

In that post, we showed that both the remaining antibiotics AND the antibiotic resistant bacteria have a fattening effect.

It seems that some gut bacteria thrive on fattening foods AND are very efficient turning any foods you eat into calories.

That means that if you have those “thrifty” bacteria, you will burn fewer calories to do the things you do.  And, in most people who burn their normal calories, they will get fat.

Worse, these bacteria will ensure it will be quite hard to lose that fat.

And, if you drink soft drinks or eat foods with those same artificial sweeteners, particularly sucralose, it kills off the probiotic bacteria in your get allowing the fattening bacteria to thrive.

2.  So, if you have trouble losing fat, or have trouble losing more once you lose some, you may well have these “thrifty” gut bacteria preventing it!

I’ve long thought that a probiotic supplement that did a super job of reversing this could help people a lot who were in this situation!

Of course you can STOP doing the things that are fattening; AND stop the things that kill good bacteria or give you more.

Don’t eat meat or poultry or dairy foods from animals routinely fed antibiotics.

NEVER drink soft drinks or eat foods containing the same artificial sweeteners.

You can also take a normal probiotic supplement because those bacteria will tend to overcome the bad bacteria once you stop causing more.

3. But wouldn’t it be nice to have a way to create a massive amount of the bacteria lean people have as well?!

Clearly doing this would make it far easier to lose fat and keep it off!

That’s why I had an interest in a supplement that did this.

Research shows we already have a kind of food that is something like 100 times as effective as such a supplement!

Even better, it has other fat loss effects and is extremely health beneficial too!

THAT is the medical research news I saw last week:

“Unusual sugar in leafy greens may help gut bacteria protect health .

Researchers have discovered that feeding on an unusual type of sugar found in leafy greens helps good bacteria crowd out bad bacteria in the gut to protect health.”

Six or more servings of organic vegetables, NOT including potatoes, a day has incredible health benefits.  It cuts the death rate from heart disease, both kinds of stroke, and from ALL causes!

AND, people who eat this many servings of green and nonstarchy vegetables are leaner and find permanent fat loss much easier.

(Dr Furhrman points out that green and nonstarchy vegetables are extremely high in nutrients and fiber and low in calories.

He notes they have close to as much protein per calorie as meat and fish also.)

And, I can tell you from personal experience they do help you feel full enough to be comfortable with less food without excess hunger.

Not only that, Dr Furhman and Dr Wahls’ followers who eat quite a bit, 6-10 servings of vegetables a day tend to become quite lean with slightly low BMI and stay that way.

The effect is almost more than you’d believe was possible.

NOW, this research shows one of the reasons why this is so!

As I posted recently on my blog, some bacteria directly help cause obesity.  

But for people who want to lose fat who have an abundance of such harmful bacteria, how can they get rid of them and get the kinds that do the reverse?

HOORAY!!  Leafy greens DO cause more fat loss bacteria --and overcome fattening bacteria too most likely according to this research.

This means that salad greens without harmful dressings added do help with fat loss.

This means that Vitamix Drinks and "Green drinks" that contain green leafy vegetables of some kind DO help with fat loss!

It’s challenging to eat 6 or more servings of vegetables as I can personally testify.

One of the best things about this research is that it strongly suggests just eating one or two servings of organic green vegetables a day without adding a harmful oil may well be enough to help unblock bad bacteria and enable you to lose fat more easily and keep it off!

Most people CAN do that!

Maybe you can too.

AND since this special sugar in greens that kills bad bacteria is quite high in sulfur, it ALSO helps prevent joint pain AND may also directly lower HSCRP inflammation if it's too high!

I eat organic broccoli florets, about two servings worth, at almost every one of my lunches.

Organic cabbage made into a sweet coleslaw with extra virgin olive oil or the avocado mayo that Thrive Markets sells or homemade mayo with extra virgin olive oil, apple cider vinegar, and egg yolks from pastured eggs –AND organic raisins and highly diced organic carrots or carrot peels and a teaspoon of honey or real maple syrup can be quite good.

Blending chilled water and organic broccoli, including the leaves and stems, or collard greens, or a good tasting green kale, with a cored organic apple in a Vitamix also works well.

The resulting juice is very smooth and pleasant to drink.

There are literally a hundred ways to eat two servings a day of organic green vegetables.

This research shows that if you do that and stop doing the things that make more of the fattening bacteria, you’ll find fat loss MUCH easier and your health with stay good.

You’ll have less aches and pains and be much less likely to get the dangerous chronic diseases too!  

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Monday, February 22, 2016

My monthly fatloss report....

Today's Post:  Monday, 2-22-2016

A.  Here's the key news. 

1.  I lost almost FIVE pounds from about 167 pounds to 162!

The new method I tried worked!

After the next section, ALL this post will cover that method for what are understandable reasons!  (I’ll resume the other sections next time, AFTER I to the key news and how the new method worked the previous month.)

2.  I lost a quarter inch off my chest; and a half inch off my waist; and a half inch off my hip measurement.

Most of my fat is on my belly and visceral fat inside it and on my hips. So that makes sense.

Because I want to gain more muscle in my upper back and chest than I lose in fat and want to add more muscle in my buttocks and lower back AND show all my fat gain on my waist, THAT is a reasonably good sign.

B.  The new method adds something I learned from Vince Del Monte who teaches a special 4 week sequence that enables you to both lose fat AND gain muscle to new research that fits his protocol.

1.  In simple form, Vince Del Monte teaches a four week sequence:

In each week, include a lot of vegetables and a high protein intake.

(I already know that for muscle gain, extra whey protein works best -- in addition to wild caught fish, and dairy from grass fed cows, and eggs from chickens fed on pasture, and from beans and lentils and non-starchy vegetables.)

in week one to cut down on the carbs and calories somewhat; and do effective strength training;

in week two to eat a somewhat more liberal diet with more carbs and calories; and do effective strength training;

in week three to cut back a LOT on carbs and calories; and do effective strength training but take it just  a bit easier;

THEN in week four to eat a bit of an extra liberal diet with more health OK carbs and calories AND to make a strong effort to add more weight or repetitions to each exercise.
This has two benefits:

Since you only cut back a LOT on calories one week out of four and don’t overdo them in the other 3 weeks, this keeps you lean and relatively free of excess fat or losing a bit each month.

And, it keeps up your energy and mood all four weeks; and avoids the failsafe famine response.

Then in week four, when you eat the most, you add some weight on the scale.

Here’s the huge benefit Vince found and that his students got as well:

He finds this protocol tends to only add that week’s added weight as muscle!

AND, you DO tend to get stronger and do more!

I’ve followed his week one and two plan; I eat a high protein diet and followed his other guidelines.  But I’d never tried the week 3 with a BIG calorie cut back.

2. The other inspiration for my new methods was widely reported research and was also on Medical News Today.

I saved it both in the original form and with my ideas for using it.  But I can’t currently find it in my saved info!

(I badly need a knowledge base manager and a multiple subject filing system which that person maintains to prevent such things. I’m working on getting a good knowledge base manager to do just that!)

A group of men ate a high protein diet that was a 40% calorie cut back from what they ate before.  And, they did regular strength training.

They lost weight on the scale as people tend to do when they cut back calories that much.

AND, it was all fat!  No muscle was lost!

But because that much calorie cut back every week for years with no breaks even maintaining a high protein intake does tend to cause problems with low energy, low mood, excess hunger, and does tend to trigger the failsafe famine response, the fat lost may or WILL return!

In addition, while no muscle was lost, none was gained either!

C.  My inspiration was to add the two methods together!

What I realized it is that, if I didn’t do the 40% cut back any weeks, I’d continue to have about as much fat as I do now.
(Certainly my lack of progress over the last few years bears this out.)

BUT, if I cut back 40% EVERY four weeks from now on, each year I’d eat 40% fewer calories less one fourth of the time.

AND, that means that over each year, I’ll eat 10% fewer calories.

Since I began at 167 pounds, that suggests that over a year I’d lose 16.7 pounds of fat.

And that it would never come back!

AND if I also gained muscle as Vince’s students did, I might lose more fat than that over the year.

D.  So I looked at everything I regularly have been eating:

If it was high carb and zero or low protein as my no sugar applesauce and occasional organic prunes and raisins have been, I deleted it entirely last week; or I cut back by 70%.

If it was moderately high protein but somewhat high in carbs as the pinto beans I was eating, on those occasions I was eating 3 tablespoons a day in my dinner, I ate one tablespoon of lentils, a higher protein and lower carb bean and one tablespoon of pinto beans – or even just two tablespoons of lentil.

That step cut carbs and calories quite a bit and only cut protein about 30%.

To combat that, I doubled the amount of whey I ate each day.

I also deleted my four servings of 4 ounces of rolled oats that week AND the 12 ounces a day of grass fed milk I was having with it.

That cut my calories and lactose quite a bit. I think it added up to over a quart less milk!

Again, to keep the protein I doubled the amount of whey I ate on those days.

And, I ate five tablespoons of lentils on those days which replaced some of the protein but had way fewer calories.

I also ate one tablespoon of nonfat cottage cheese instead of a slice of grass fed cheddar cheese for the two or three times a day I’d eat that as a snack.

This kept most of the protein; but slashed the calories that week.

For my two times a week I had dark chocolate, I had half as much each time.

And, I kept all of the vegetables and main servings of fruit for the week.

I cut back from 10 tablespoons of extra virgin olive oil to 7.

But I kept the two tablespoons a day of avocado paste.

Because I kept the things I kept that were high protein, or high nutrition, or high fiber and mostly cut extra fat or carbs, I wasn’t even hungrier than usual much to my great surprise!

And, since it is only every four weeks, I won’t get a cumulative effect of extra hunger because of the failsafe famine response either.

So losing over 11 pounds more fat for a total of 16 or more, looks like a lock!

The math says it is!

Since it has that likely potential and is that easily doable, I certainly will do it!

But there is more, the other lower carb week and every week, I’ll keep up some of what clearly works to reduce my carb intake a bit but not my protein intake.

For, example, I have been eating the double dose of whey every other day otherwise.

Now, I’ll do it every day.  And, I’ll eat a bit less no sugar apple sauce every week and more lentils than pinto beans every week.

And, I’ll eat barley instead of oatmeal once every week too!

E.  What if I also get the muscle gain effect of Vince Del Monte’s students and gain five or six pounds of muscle over the upcoming year too!

If that happens my waist will finally shrink and I’ll lose visceral fat with the extra health benefits that produces!

So I am working to make that happen too!

Could you do the same thing?

You can if you eat a regular style of eating almost every day that you tweak in similar way; you eat a double serving of whey each day; eat or drink nothing that is harmful or super fattening such as soft drinks or wheat foods; and you do some form of power lifting or superslow strength training each week.