To all biggest loser fans…

Here is a comment by a medical doctor/exercise scientist who tuned in for the first time on February eighth, 2010. He wasn’t very happy with what he saw…mostly from a science viewpoint. Dr. McGuff(who I have met on several occasions and am proud to call him a friend) felt everything was wrong….the huge volume of inefficient exercise, the stress of being yelled at, insulted, and spat upon…and a diet designed to create ravenous cravings. He passionately feels that long term goals could be achieved and maintained with better overall health by following the principles of high intensity/low force exercise, hunter gather paleo type nutrition, and stress reduction. But, this wouldn’t entice advertisers to plunk down $$$$$$$$$$ to the biggest loser producers…but you don’t have follow unproductive, unsafe, inefficient and often counterproductive exercise recommendations.

Joel…let me know what you think.

Mon 8 Feb 2010

Posted by Doug McGuff

I did my “Little 6” workout at around noon on Sunday. I am in the middle of a string of evening shifts at the ER and it has been very busy. As such, I made it a point to terminate each set immediately at the onset of failure. This turned out to be a good strategy as I feel fairly good today despite only 5 hours sleep.

Heel Raise
Med X abdominal
Nautilus plateloader bicep
Triceps pushdown
Formulator wrist flexion
Formulator wrist extension

Last night at work I went into our office/locker area for a mental health break and The Biggest Loser was on TV. I came in right at the introduction. I have never watched this show, as I assumed it would be ridiculous. I was shocked how much I had underestimated. I could not believe the amount and types of exercise these poor people were being put through. They even showed one contestant collapsing on a treadmill and being spit off the back of the machine by the spinning tread. Then there were multiple scenes of the contestants being screamed at by that Gillian lady in the tank-top/midriff shirt (talk about narcissistic) and some sadistic guy with tattoos all over his arms. The instructors’ contempt for the obese was obvious as they spewed insults (and saliva) in the faces of the contestants. I don’t care how fat or desperate I was, if someone did this to me I would punch them in the face and storm off the set. I checked in on the show between patients. The diet and exercise shown were prescriptive for ravenous hunger and ultimate failure. As I continued to work, I kept thinking about the importance of biologic signaling, and why it does not have to be this hard.

The key to turning around these sorts of metabolic disasters is to send the correct biologic and hormonal signals. If the correct signals are given, there is a disproportionate improvement in the metabolic state and body composition. This disproportionate response is courtesy of a second messenger system. Most hormones do not act directly on their target organ or tissue. This is usually because the hormone or chemical messenger is usually a protein that carries a charge which prevents it from being lipid soluble. Remember, cell membranes are a lipid bilayer. The fats that make up a cell membrane orient themselves so that the water soluble end of the fat faces toward the outside and the interior of the cell. The water repelling tails of these lipids face each other on the inside of the cell wall. Most hormones or chemical messengers cannot diffuse through the inner (water repelling) layer of the cell membrane. Instead, the hormone will have receptors that are fat soluble that traverse the cell membrane. These receptors bind the hormone on the exterior of the cell wall and transmit the signal to another chemical messenger inside the cell…this other chemical messenger is the second messenger. The unique thing is that the second messenger then activates a chemical cascade that multiplies the signal at the target. This way a single molecule of primary messenger can produce thousands of second messenger signals at the target.
This is why a proper signal is so important…the beneficial effect is hugely magnified. A brief, but intense workout that fatigues the musculature activates growth hormone, testosterone and adrenaline which all signal to empty glycogen and fat, both short and long-term. A hunter-gatherer diet creates a low insulin signal which triggers the body to defend a lower body fat set point. Overtraining (especially in the obese) triggers cortisol and other stress hormones. A low fat, high carbohydrate diet signals insulin release. These signals defend a high level of stored fat and drive huger…a true prescription for misery and failure. If these poor contestants could take advantage of the second messenger system they could achieve their goals without all the misery and without obnoxious fitness gurus screaming and sputtering in their face.

Apples, Pears, EndoEctoMesomorphs…
But weren’t we all created equal?

The founding fathers had a number of things right…but if they meant that all men and women were created physically equal…they were woefully wrong. Even a moments consideration will point out the most obvious examples…the 7 foot giants in the NBA, the muscular hulks of the NFL, the beautiful women in the top fitness contests…these humans bear little physical resemblance to most of us ordinary mortals. And this unfortunately is a source of great confusion in the field of exercise and nutrition today. It is a natural mistake to assume that Reggie Bush got his muscular physique from his scientific exercise program and his perfect diet…when in fact awesome genetics are almost entirely responsible for his athletic prowess and he excells in spite of his unscientific exercise and far less than optimal diet. Hundreds of similar examples can be seen amongst men and women in the top levels of sport and they exploit their genetic advantage by endorsing products, food supplements and exercise programs guaranteed to make diamonds from mud!!

We who are not similarly blessed physically need to wake up and establish reasonable goals. Women who are built like pears will always have a pear shape just as women who are more like apples will always resemble that fruit. Some men are endomorphs(accumulate fat easily)…some ectomorphs(tend to skinny unmuscular appearance)…and a few lucky men are mesomorphs…muscular specimens who will excell at strength and speed sports. But while we can’t change our genes, we can optimize our health, fitness, strength and appearance. And just what is required to do this? Read on dear reader…

Proper Exercise…figure out muscle function…design or devise an exercise that provides full range exercise and maximally loads the muscle throughout the range of motion…work the muscle as hard as humanly possible in that range of motion and exhaust the muscle as quickly and efficiently as possible while doing the least amount of exercise possible…then move quickly to the next muscle and the next muscle and the next muscle…in practice this will require about 8 to 12 exercises performed for one set each to total failure…about 30 minutes of strength training twice per week for most people. That’s it…no 1 to 2 hour classes…no ballistic fast movements…no plyometrics…intense exercise is like a prescription drug…there are bad side effects…always…and the less of the drug you take the better. Most trainees and their trainers are on the exact wrong track…instead of trying to determine how little exercise is required…they try to see how much they can stand..

Proper Diet…I’m going to leave you hanging on this one till next time. For now, I’ll leave it up to you to do some homework…Read up on the Eat To Live Diet and the Paleo Diet…they are both excellent and not all that different really….but there are some core differences which I’ll explain next time. So you have your assignments!!

Now quickly back to Apples, Pears and the rest…make your self the best looking apple, pear, endo, ecto or meso you can…you will feel terrific and be healthier than you ever dreamed possible…and you will reduce by 90% your annual medical expenses.

Any questions?…..jmwald@gmail.com

Best and Worst Foods

I’ve analyzed the recommendations of many of the more popular nutritionists.  My conclusion is that far too many of them follow the government’s lead, which has already influenced the thinking of the masses.  Therefore their “safe” approach is readily accepted as practical and proper by the masses, most educators, the popular press and, of course, is supported by Big Business who serve the masses.  It’s the approach most physicians use.  It’s common knowledge, backed by USDA guidelines, and, consequently, very safe.

Other nutritionists are supplement-oriented rather than food-oriented.  They believe all foods (and it doesn’t matter in what combination) lack the mix of nutrients man requires.  They also tend to believe that most foods are contaminated with toxic compounds.  These anti-food types are easy to identify because they tell you to eat no fat, little meat, and little of anything else except tofu.  They are the driving force behind our nation’s low-fat craze.  They also recommend a whole host of supplements for curing this and that and for “balancing” one’s diet of crummy food.  These misguided types actually believe they can “prescribe” the right supplements to perfectly match your body’s requirements — and do a far better job of it than God’s old-fashioned provisions which are real foods.

Still other nutritionists are quite scientifically based.  They expound on the fatty acids, antioxidants, glycemic indexes, and more.  Yet they still want you to eat “lean meat” in moderation.  That’s because they fear meat unless it’s fish or wild game.  Of course, the livestock products they fear come from grain-fed livestock, and sad to say, they do not realize there are folks raising grass-fed livestock whose total nutrient profiles replicate that of wild critters.

Only a very small handful of nutritionists and dietitians today have the Big Picture well in mind.  They are scientifically oriented.  They understand that the nutritional needs of all animal life on our planet are nearly the same.  They know which foods are foreign to man and all animal life, which are concocted, and which are loaded with harmful substances that take their toll on our health over time.  These professionals tell us America’s huge food machine has deviated far afield in its quest for cheap and convenient food.  If the powers that be listened to these folks, nearly the entire American food production system would have to change.  The cost would be enormous and very disruptive to the economy if it took only a decade to make the change.  So, even if our countrymen started listening to this professional minority and wanted to change, it would still be many decades before our country would once again produce real food for the masses.

The Cradle of Life

What are real foods?  Is there “one” foundation food that all animal life requires for optimal health?  For some background, let’s review a few selected excerpts from “Exploring the Secrets of the Sea” by William J. Cromie, an oceanographer, that was published in 1962.

“The ocean was the cradle of life.”

“Carbon, hydrogen, nitrogen, and oxygen make up 99% of all living matter.  Hence, at the very moment of its formation, the ocean contained all the ingredients of living substance.”

“There are on earth today certain green and purple bacteria (sometimes called ‘microbes’ or ‘germs’) which are capable of using the sun’s energy to help them break down organic matter.  These are probably decedents of the first organisms that increased their efficiency in this way.  But organisms such as these only decreased the amount of ready-made organic material still further, while the amount of carbon dioxide released as a waste product rapidly increased.  Before the organic material was completely used up, however, certain green colored cells evolved a way to make their own food from the carbon dioxide, water, and some of the inorganic materials in the oceanic soup.  They did this by using energy from the sun together with the chemical action of the green pigment.  This pigment is known as chlorophyll (‘green leaf’) and the process of making organic material as photosynthesis (‘putting together by light’).

“This was a tremendous step forward.  For the first time the organisms no longer had to depend on the food supply of the ocean:  they could make their own.  These first green cells were the ancestors of all the prolific forests and the grasslands that Charles Darwin marveled at on his trip around the world.  Indeed, they were the ancestors of all the plant kingdom.”

Cromie reemphasized the importance of green plants with this quote:  “Diatoms and other one-celled plants are the ‘grasses’ of the sea.  They take the place of prairies and rich pastures on land, and are grazed on by all marine vegetarians.”

Knowing that leafy green plants, not grain, are the foundation foods for all animals in the sea and on land is wisdom indeed.  We must keep this in mind as we develop our list of good and bad foods.  Additionally, we must respect the anthropologist’s view of events.  He has studied early man, and from careful analysis of bones, discards from around their campsites, and environmental factors has been able to piece together what man ate for millions of years before the invention of agriculture (grain growing and domestic livestock), which occurred between 4,000 and 10,000 years ago.

The Good Foods

One of the world’s most renowned scientists doing research in this field is Loren Cordain, Ph.D., a professor in the Health and Exercise Science Department at Colorado State University.  In his book, “The Paleo Diet,” he does an outstanding job of pointing out the good foods and the bad foods.  His Paleo Diet web site is very educational.  Here are the high points of his lists.

Wild animal food products dominated Paleolithic diets or as some people refer to it, the Caveman diet or the Hunter Gatherer diet.  For millions of years those foods consistently provided the same balance of fatty acids, protein, vitamins, and minerals.  Furthermore, the protein diets of early man were quite high compared to modern standards.

Virtually all of the carbohydrates Paleolithic people ate came from non starchy, wild fruits and vegetables.  Fruits and vegetables provide antioxidants, phytochemicals, and fiber.  (They help prevent heart disease, cancer, and osteoporosis.)

Early man ate some nuts, which are a rich source of mono unsaturated fats.  (The best nuts are walnuts and macadamia nuts because of their more favorable omega-6 to omega-3 fatty acid ratios.)

A mix of these foods (meats, eggs, and fish from grass/plankton eaters or eaters of the animals that ate grass/plankton, plus vegetables, fruits, and some nuts) without a doubt provided nearly 100% of early man’s nutrient intake.

The Bad Foods

Paleolithic people ate no dairy products, hardly ever ate cereal grains, didn’t salt their food, didn’t have refined sugar, and sporadically ate honey — when they found it.  They did not eat legumes (soybeans, all other beans, black-eyed peas, tofu, peanuts, etc.).  They did not eat processed foods with grain additives (i.e., high-fructose corn syrup) and partially hydrogenated oils (trans fatty acids).  And they did not eat high-starch foods such as potatoes and yams!

Modern Americans use a lot of vegetable oils.  Early man did not.  Consequently, nearly all of these oils should be avoided altogether.  Among the worst are coconut, corn, soybean, safflower, wheat germ, and cottonseed.  A few oils we can use safely in moderation.  The best are flaxseed, macadamia, olive, avocado, walnut, mustard seed, and canola.

Change Is Required

Most of America’s food is not real.  All livestock products come from grain-fed critters.  Most concocted (processed) foods have grain additives as a sweetener for flavor and/or as a filler to lower the cost of the processed foods.  Most packaged and many canned foods have partially hydrogenated oils added to them to “preserve freshness,” extend shelf life, and create convenience — all of which keeps food cheap.  Our nation is hooked on soft drinks (from colas and “aids” to “juices”), which are loaded with corn syrup.  And Americans love deep-fat-fried foods (including potatoes) — especially those cooked with all the wrong oils.

Except for improving the quality and freshness of fruits and vegetables (more locally produced fruits and vegetables), nearly every other aspect of America’s huge food machine faces major change if it is to provide truly nutritional food to the American consumer.  This transition to real food will cost trillions of dollars and will take at least several generations before it can be completed.  Consequently, if you want to live to a ripe old age in good health without drugs and operations, you must take matters into your own hands.  The system won’t help you.  It still relies on the USDA’s 50-year-old Food Pyramid or its modern derivatives that say we should eat lots of grain and grain products, some fruits and vegetables, and a dab of meat and dairy products.

Modern-Day Real Foods

You can eat real food today.  Wild fish is available.  Wild game is replicated by the meats and eggs of grass-fed domestic critters, which are readily available.  Most of us can raise our own fruits and vegetables, purchase fresh frozen, or find stores that specialize in fresh fruits and vegetables.  The list of processed real foods is quite short, but there’s enough if we aren’t too demanding.  We can easily avoid foods with additives of grain and/or partially hydrogenated oils by simply reading ingredient labels.  We can easily change cooking and salad oils, cut back on salt, and cut way back on refined sugar, potatoes, and legumes.

If our diet was restricted to grass-fed livestock products, wild fish, vegetables, some fruit, and some nuts in that order, we’d quickly learn that these real foods supplied 100% of all of our body’s nutrient requirements in exactly the proper proportions except for vitamin D.  To get our vitamin D we’d have to spend 15 minutes or so outside.  (Our skin absorbs vitamin D from the sun’s rays.)

Is the change to the “best food” worth the effort?  Well, peer-reviewed nutritional research indicates a balanced diet of real foods dramatically decreases the incidence of obesity, diabetes, heart disease, cancer, allergies, lupus, arthritis, mental disorders, osteoporosis, and a whole host of other body failings.  Is that worth the “price” of change?  Or should we ask if we are up to the task?  Are you?  Most folks aren’t.

Just Say No To

Heart Attacks, Strokes, Cancer, Diabetes

Dementia, High Blood Pressure

Just Say Yes to

Vibrant Health, Longevity, Nutritional Excellence

Proper Strength Training, Cardio Exercise, and Flexibility

If you eat the foods most Americans eat, you will suffer with the diseases most Americans get.

It is not normal or inevitable to have heart disease, high blood pressure, strokes, diabetes or become demented as you age…these diseases are non existent in 75% of the worlds population.

Any Questions…ask me, Joel Waldman and I’ll be glad to answer them for you!

Are You Sick And Tired Of Being Sick And Tired?

• Heart Disease
• Cancer
• Diabetes
• Dementia
• Autoimmune
• Just Say No!
• Exercise and Eat to Live!!
• Any Questions?

www.belmar-fitness.com jmwald@gmail.com 732 681 8098

803 Ocean Ave. Belmar, NJ 07719