Fit, Lean & Healthy with Gregg Marsh

Learn Why High Doses of Fish Oil and Carnitine Work for Fat Loss

2010-10-30T08:05:00.000+01:00

Charles Poliquin Interview with Dr. Mark Houston on the Synergistic Role of using High Dosages of Fish Oil with Carnitine

Killer Chemicals in Your Cosmetics

2010-08-07T19:37:00.000+01:00

I wanted to share with you this excellent info that was sent to me this week regarding toxins, and chemicals that are present in modern cosmetics, it is based upon US products but is relevant to the UK also.

This extract is taken from the Natural Health Dossier "Health Watch" newsletter.
http://naturalhealthconfidential.com/

Killer Chemicals in Your Cosmetics

Your cosmetics may be killing you! Recent reports show that many popular products still contain toxic compounds like mercury and lead. And while a new bill is seeking to close legal loopholes that allow the sale of these lethal products, those same products may be on sale at your local store right now!
How many products do you use each day? Most Americans use about 10. They add up pretty quickly. Think about it... toothpaste, shampoo, shower gel, and shaving cream... and you're not even out of the bathroom yet. Factor in deodorants, cologne, hair gels... and you're easily hitting that 10-a-day mark.
But while most of us go about our daily ablutions in blissful ignorance, beauty manufacturers, scientists, law makers, and reporters know that your daily products could well damage your kidneys, affect your nervous system, and even cause cancer.
Where We Stand Today
Currently, the FDA can't regulate beauty products until they are already on sale to the public. That means these products and ingredients don't have to go through any safety tests. Cosmetics companies can also combine ingredients without pre-market tests.
The FDA has banned certain compounds in beauty products. For example, it banned mercury in cosmetics in 1990. But it rarely tests to see if manufactures respect that ban. And that means no one is checking to see if consumers remain at risk or not.
In the case of mercury, a series of recent high-profile tests and investigations show that products continue to expose Americans to dangerous levels even now. But more about that in a moment...
It's been left to various environmental groups to conduct tests and prove that the public remains at risk. And only after applying pressure to the government for several years have they finally provoked proper action.
Mercury in Mascara
Mercury has a long history in the beauty industry. It blocks melanin, which pigments hair and skin. This function makes it a popular skin-whitener.
Other products do the same thing. But mercury is cheap, says Professor Ellen Silbergeld, who works for John Hopkins University.

Unfortunately we absorb mercury through our skin. And according to Silbergeld it can shut down organs and can lead to death.
As noted, the FDA banned mercury in products in 1990. But that doesn't mean cosmetic companies aren't still using it.
There's been a flurry of real-life cases and investigations that show it's still very much out there. And it's putting Americans in harm's way.
Mercury in Virginia
The Virginia Department of Health (VDH) is investigating 10 cases of mercury poisoning. Those cases are all linked to a cream that's been imported from

Mexico

.
"Before using any product, make sure the ingredients are on the box," says State Health Commissioner Karen Remley. "We urge people not to use imported products if there are no ingredients listed or if a product lists mercury as an ingredient."
VDH says that mercury can affect the "nervous system, kidneys, and the developing fetus. Health effects include memory loss, irritability, and [body] tremors."
But cases of mercury poisoning aren't just limited to Virginia. California health officials are also looking into a similar case for a California family who used the same cream.
Chicago Investigation Finds Proof of Poison
Earlier this summer, a major Chicago newspaper ran its own investigation into mercury poisoning. They revealed that popular skin-lightening creams still contain dangerous levels of mercury.
Researchers tested 50 creams at a certified lab. Six of those contained mercury. Worse, five contained enough to cause kidney damage, according to researchers.
"I'm shocked and speechless," says Dr. Jonith Breadon. She's a Chicago dermatologist and works with patients who use skin lighteners. "I just assumed since [mercury] was banned in the

U.S.

, it never got in. But clearly that isn't true."
While mercury is banned in the

U.S.

, the creams are clearly still finding their way here. Merchants order them online or from suppliers who bring them in from overseas.
Consumers can't know for sure which creams are tainted. The investigation shows stores across the nation sell dozens of brands, many of them made overseas.
The six creams that tested high were made in

Lebanon

China

India

Pakistan

, and

Taiwan

.
CBS has also reported on mercury in beauty products.
"We [found] several people who were poisoned by mercury in cosmetics," said Nutritional Biochemist Jay Foster. "They put it in mascara and other cosmetics as a preservative."
The FDA says mercury is safe in some eye makeup so long as it's not higher than 65 parts per million. But there are many experts who disagree.
"The amount of mercury in mascaras is very small, but it adds to our total mercury exposure," says Jonette Keri, a dermatologist at the University of Miami.
Lead in Lipstick
But it's not just mercury in mascara you have to watch out for. Heavy metals can seriously damage health. And there are plenty of them in beauty products.
Three years ago, the Campaign for Safe Cosmetics sent 33 lipsticks to an independent lab for testing.
The lab found that 61 percent of them contained lead. These lipsticks included:

L'Oreal
Cover Girl
Dior Addict

They sent letters to three

U.S.

Senators and kick-started a campaign to make the FDA take action. Two years passed before the FDA did anything.
But in 2009 the FDA conducted a follow-up study and found lead in the same lipsticks. They said the highest lead levels were in lipsticks made by:

Procter & Gamble (Cover Girl brand)
L'Oreal (L'Oreal, Body Shop, and Maybelline brands)
Revlon

"Lead-containing lipstick applied several times a day adds up to significant exposure levels," says Dr. Mark Mitchell, president of the Connecticut Coalition for Environmental Justice. "There is no safe level of lead exposure."
"Lead is a proven toxin that causes lowered IQ, reduced school performance, and increased aggression," says Professor Sean Palfrey, the medical director of Boston's Lead Poisoning Prevention Program.
"Pregnant women are vulnerable to lead exposure," says Palfrey. "There is no safe lead exposure for children and pregnant women."
The U.S. Centers for Disease Control and Prevention backs this up. They say that: "No safe blood lead level has been identified."
The agency suggests avoiding all sources of lead exposure, including lead-containing cosmetics.
Pampering - or Hurting - Your Baby?
The Campaign for Safe Cosmetics tested several baby products just last year. They found that two known carcinogens, 1,4-dioxane and formaldehyde, in dozens of bath products. Products included Sesame Street character brands and even Johnson & Johnson's "pure and gentle" baby shampoo.
According to the EPA, formaldehyde and 1,4-dioxane are known animal carcinogens and probable human carcinogens. Formaldehyde also causes skin rashes in children.
The group delivered a letter to Johnson & Johnson last year asking for safe products. The letter was signed by over a million physicians, nurses and moms.
Fragrance
Fragrance makers have the ultimate loophole when it comes to disclosing what's in the bottle. That's because fragrance is a trade secret and companies don't have to say what's in it.
"The companies already know what are in each others' products," Stephanie Hendrick, coordinator for Environmental Health, told AolNews. "It's only the public that's kept in the dark."
And "fragrance" can mask many chemical compounds. It's used in shampoos, deodorants, lotions, and shaving creams. Even "unscented" products make use of the loophole. They'll often use masking fragrances, which are chemicals that cover up the smell of other chemicals.
According to the Campaign for Safe Cosmetics, fragrances are among the top five known allergens. They can cause or trigger asthma attacks. The group tested fragrances just this year and found:

Phthalates: These chemicals cause hormone damage and affect fertility.

Diethyl phthalate (DEP): Recent studies link DEP with sperm damage in men. It was found in 12 out of 17 tested fragrances.

Smart Shopping Guide
With so many dangers lurking in the cosmetics aisle... you need to be smart about what you buy.
Many doctors are working to tackle this burning issue. They're working hard to create natural products... cosmetic lines that are safe for you and your family. We'll be investigating this very subject and bringing you our findings on the doctors and products that you can trust in a future issue.
In the meantime, be smart about choosing your products. Keep these three tips in mind:

Be wary of claims that say products are "dermatologist-tested," "natural," or "organic." Look for yourself and read the ingredient label instead.
Be very serious about warning labels. They're your best clue to toxic ingredients.
You can check out which products tested safe or not. There's a huge safety guide at www.cosmeticsdatabase.com.

"7 Days To Size Up" Part 5

2010-08-02T12:28:00.000+01:00

Days 5, 6, 7;

In the interests of concise information I have posted below the last three days of training in one article.

The supplements each day were the same as before but with the addition of 1 Serving of 20g of Primal Greens with each breakfast and 20g of Primal Reds and 2 Glucose Dispersal Px with each Post Workout Shake.

Friday 30^th July 2010-08-02

Mentally, today was tough; I had absolutely no desire to do any interval training. I had to “talk” myself into completing shuttle sprints at the end of my work day.

8pm

4 sets x 1min 50s, Rest 120s

Saturday 31^st July 2010-08-02

After a great nights sleep and I felt better today, woke up with a real fire in my belly to train twice today!

8.30am

Session 1

A1 Bi-Acromial Bench Press, 6 sets, 2-4, 50X1, rest 180s, 100-102.5kg (had to drop weight by 20% compared to last week)

A2 Neutral Grip Chins, 6 sets, 2-4, 51X0, rest 180s, BW + 10kg

7pm

Session 2

A1 “Behind The Neck” Shoulder Press, 4 sets, 7-9, 3011, rest 60s, 50kg

A2 Bent Over 1-Arm DB Row, 4 sets, 7-9, 3110, rest 60s, 32kg

B1 Seated DB External Rotation, arm in front, 2 sets, 8-10, 3010, 14kg

B2 Bent Over, Lateral Raise, Low Pulley, 2 sets, 8-10, 3010, 7.5kg

Sunday 1^st August

2pm

Session 1

A Snatch Grip Deadlift from Floor, 9 sets, 5,4,3,5,4,3,5,4,3, 51X1, rest 240s, 110kg-125kg

8pm

Session 2

A1 Incline Leg Press, 4 sets, 10-12, 3011, rest 60s, 150kg

A2 Seated Leg Curl, Multi Position, Toes Neutral, 4 sets, 8-10, 4120, 54kg

B1 Leg Extension, Toes Neutral, 4 sets, 12-15, 2010, 40kg

B2 45 Degree Back Extension, 4 sets, 12-15, 3020, BW

I tried to keep my protein content each day as high as possible. I was averaging around 360g. The hardest task was to keep eating solid food, my appetite went right down, every time I looked at the venison steaks sitting in my fridge (which I had bought for my weekend treat) I actually felt sick! Liquid shakes are very easy but are not great for putting on solid muscle except as a Post Workout Meal.

I have completed 12 training sessions in 7 days, I will complete intervals again today and 2 arm sessions on Tuesday, making a total of 15 sessions in 9 days.

Wednesday I will rest then complete a de-loading phase of “Once A Day”.

The actual format I am using:

Loading Phase 1

Day 1 Upper Body x 2

Day 2 Lower Body x 2

Day 3 Intervals x 1

Day 4 Arms x 2

Day 5 Intervals x 1

Loading Phase 2

Day 6 Upper Body x 2

Day 7 Lower Body x 2

Day 8 Intervals x 1

Day 9 Arms x 2

Day 10 Complete Rest

De-Loading Phase

Day 11 Upper Body x 1

Day 12 Lower Body x 1

Day 13 Intervals

Day 14 Arms x 1

Day 15 Complete Rest

For the purpose of this Blog I have recorded what has happened after 7 days. There is definitely more to come and I will post any further changes in a few days time.

My strength plummeted on the 2^nd cycle by as much as 20%; I will cross my fingers that this is only temporary! Many people who complete multiple training sessions, tend to catch a cold or get Flu-Like symptoms. I believe the large amounts of Vitamin C (10-12g per day) and Immune Supreme (30g per day) has kept my immune system strong. Lots of sleep, napping and some form of detox e.g sauna or epsom salt bath also helps. It is also critical to keep alkaline with green drinks, lime water and plenty of multiple forms of magnesium.

At the end of the 7 days I lost 1.5% bodyfat and gained 0.3kg of lean muscle mass. According to Charles Poliquin it is normal to actually lose some lean muscle when you complete “Twice A Day “ training, but then this should shoot up after the de-loading phase, where I will train “Once per Day”. Let’s wait and see……….

Post 7 days, BioSignature Site Differences:

Tricep down 35.9%

Supra-Iliac down 30.5%

Calves down 19.4%

Subscapular down 12.7%

Quad down 6.3%

Umbilical down 2.8%

"7 Days To Size Up" Day 4

2010-07-30T10:49:00.000+01:00

Slept well but woke up with some serious DOMS (delayed onset muscle soreness) in my quads! Forearms have started to recover from Mondays session, at last!

Extremely busy day ahead, have 5 client meetings, have to finish 3 programmes, continue with my presentation prep for 2 weeks time and fit in 2 training sessions.

Day 4

Thursday 29^th July 2010

8am

Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.

Applied Licorice Lysine Plus Salve to lower abdominal area.

8.45am

Meal 1

4 XL Egg Omelette (raw weight 268g)

50g Brazil Nuts

Handful Organic Cherries

1 Large Mug Organic Filter Coffee with Organic Double Cream

Supplements:

3g Vitamin C

10g Glycine

10g Creatine

2 HCl

5 Yang R-ALA

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

Meal 2

12.30pm

200g Grass Fed Steak

Homemade Tomato and Vegetable Sauce

Supplements:

3 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

2.50pm

Snack

50g Brazil nuts

300ml Cinnamon Water

3.30pm

Pre-Workout Stack

4 Java Stim

5 Yang R-ALA

2 Fast Brain

2 Alpha GPC

4pm

Training Session 1

Arms:

A1 Scott Bench, Close Grip, EZ-Bar Curl, 6 sets, 2-4, 50X0, Rest 120s, 47.5kg – 50kg

B1 Decline EZ-Bar, Mid Grip, Extension to Forehead, 6 sets, 2-4, 50X0, rest 120s, 47.5-50kg

5pm

Meal 3

PWO Shake

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Chocolate Natural Whey

4 Ubermag

2 Glucose Dispersal Px (New supplement just arrived today)

6pm

Meal 4

Double Serving of “

Leon

’s Chilli Con Carne with Slaw” (local restaurant near gym)

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

8.15pm

Training Session 2

Arms:

A1 DB 60 Degree Incline Hammer Curls, 4 sets, 8-10, 3010, rest 60s, 16kg e/s

A2 Overhead Extension, High pulley, with rope, 4 sets, 8-10, 3010, rest 60s, 35kg

B1 Standing, close grip, low pulley curl, 4 sets, 10-12, 2010, rest 30s, 25kg

B2 Tricep Pressdown, high pulley, 4 sets, 10-12, 2010, rest 30s, 30kg

9pm

Meal 5

PWO Shake

15g Immune Supreme

20g Creatine

40g Glutamine

20g Glycine

3g Vitamin C

60g Unflavoured Whey Cool

2 Serenity 2.0

2 Glucose Dispersal Px (New supplement just arrived today)

10pm

Snack

120g Wild Alaskan Smoked Salmon

227g Jersey Full Cream Cottage Cheese

2 x Handfuls Organic Cherries

Supplements:

3g Vitamin C

10g Glycine

3 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

11pm

5g Uber-Inositol

3 Sweet Dreams 1.0

11.30pm

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 3 pumps behind each knee

Bed 11.45pm

Notes:

Total Water Intake Outside of Training:

5 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre

Dietary Breakdown for Protein Intake:

4XL Eggs: 48g

200g Grass Fed Steak: 56g

100g Brazil Nuts: 15g

90g Reflex Natural Whey: 63g

60g Cool Whey: 50g

Chilli Con Carne: approx 40g

120g Salmon: 32g

227g Cottage Cheese: 26g

Total Dietary Protein Intake for day: 330g

Notes:

The second arm session was a mental battle, I just didn’t feel like it; had to use some serious hardcore tunes on my iPod to get me motivated……… managed to complete a 30 minute session.

Just after my second arms session and up until my 10pm meal I had what can only be described as a bout of depression; I felt grumpy as hell and got quite short with people around me. Not sure if this was due to a reaction from the new “Glucose Dispersal” supplement. It was as though I was running on an empty tank, maybe it was from glycogen depletion, lack of carb intake, not 100% sure. Anyway it went about 10 minutes after the last feeding.

I upped my bedtime supplements, as I felt I needed to ensure that I get a restful night’s sleep, sore more “topical magnesium” cream, an extra 2g of Uber-Inositol and an extra “sweet dreams”

NB: It is advised to leave a 4-6 hours between multiple training sessions, had to cut this gap short to 3 hours due to a heavy work schedule.

Tomorrow is cheat meal day…………… intervals, sauna, stretch and some carbs!!!!!

I will also add in some Paleo Greens and Reds over the next 3 days to help boost my anti-oxidant intake.

"7 Days To Size Up" Day 3

2010-07-29T11:37:00.000+01:00

Last nights sleep was broken twice at 2.30am and at 5am. Signs of Liver dumping toxins and Triple Warmer Meridian acting up. How ever when I woke up at 8am, I felt refreshed despite being somewhat very sore in my forearms still (those Fatgripz!) and my quads felt heavy after the double squat sessions yesterday. Today only 1 Interval session is scheduled to let the central nervous system recover.

Day 3

Wednesday 28^th July 2010

Today is my study day, I do not see any clients but work from home and focus on catching up on research and study, I am currently reading “An Army of Davids” by Glenn Reynolds, and this is a marketing book recommended by Charles Poliquin at the BioSignature Seminar in London this year.

8am

Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.

Applied Licorice Lysine Plus Salve to lower abdominal area.

8.45am

Meal 1

300g Grilled Grass Fed Steak

10g Avocado Oil

1 Organic Grilled Tomato

1 Organic Avocado

1 Large Mug Organic Filter Coffee with Organic Double Cream

Supplements:

3g Vitamin C

10g Glycine

10g Creatine

2 HCl

5 Yang R-ALA

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

11.30am

Training Session 1

Energy Systems – Interval Training

Sprints, 6 set x 400m, Rest 180s.

Peri-Workout

1 Litre water

12.30pm

10 Minute Sauna

Meal 2

PWO Shake

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

100g Reflex Chocolate Natural Whey

4 Ubermag

2.30pm

Meal 3

200g Scallops sautéed in Organic Butter

Homemade Tomato and Vegetable Sauce

2 Small Baked Sweet Potatoes

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

4.30pm-5.30pm afternoon nap

7pm

Meal 4

180g Homemade Grilled Free Range

Turkey

Chilli Burgers

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

1 Perfect E

500ml Cinnamon Water

9pm

Snack - not hungry so grazed through a bag of cashews

150g Raw Organic Cashews

10.30pm

Snack - had immense carb cravings:

100g Sautéed Mixed Nuts in Organic Butter, with 50ml Organic Double Cream and 10 Organic Cherries

500ml Cinnamon Water

Supplements:

3g Vitamin C

10g Glycine

2 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

11pm

3g Uber-Inositol

2 Sweet Dreams 1.0

11.30pm

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 2 pumps behind each knee

Bed 11.45pm

Notes:

Total Water Intake Outside of Training:

5 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre

Dietary Breakdown for Protein Intake:

300g Grass Fed Steak: 78g

200g Scallops: 46g

180g Free Range

Turkey

Burgers: 54g

150g Cashews: 20g

100g Mixed Nuts: 20

100g Reflex Natural Whey: 70g

Total Dietary Protein Intake for day: 288g

The total for the day is low in protein content, my appetite seems to have gone down, I just didn’t want any “Meat” in the evening, had immense carb cravings, so went for the sautéed nuts and cream option which worked a treat.

Notes:

Tomorrow’s plan is arms……………twice!

“7 Days to Size Up” Day 2

2010-07-28T11:52:00.001+01:00

I had a great nights sleep, woke up with good energy and raring to go. My forearms are certainly able to remind me about using the “Fatgripz” attachments on the Chins yesterday!

Yesterday, I had a very tight schedule and as I mentioned in yesterday’s post I felt that I needed to eat more protein from solid food sources, today I intend to increase by at least 50%.

Today is another hectic day, between training clients, catching up with program design, and writing a presentation; I will also be taking the Harlequin Amateurs Rugby Club conditioning session tonight. Fitting in two training sessions will mean that the first session will be after lunchtime.

This will be my first Squat session for 2 years; due to previous knee injuries I had Bi-Lateral Knee surgery 7 months ago, so this will be a great test.

Day 2

Tuesday 27^th July 2010

7am

Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.

Applied Licorice Lysine Plus Salve to lower abdominal area.

7.45am

Meal 2

250g Homemade Grilled Free Range

Turkey

Chilli Burgers

10g Walnut Oil

50g Raw Organic Hazelnuts

1 Medium Organic Braeburn Apple, with Hazelnut Butter

50g Broccoli, Steamed

15g Organic Unsalted Butter

½ Organic Avocado

1 Large Mug Organic Filter Coffee with Organic Double Cream

Supplements:

3g Vitamin C

10g Glycine

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

11am

Meal 2

180g Homemade Grilled Free Range

Turkey

Chilli Burgers

10g Walnut Oil

50g Broccoli, steamed

½ Organic Avocado

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

12.45pm

Pre-Workout Stack (increased amount due to expected need for more neural drive for today’s squat session)

5 Java Stim

6 Yang R-ALA

2 Alpha GPC

1.30pm

Training Session 1

Lower Body - Wave Loading Style: 3,2,1,3,2,1,3,2,1,3,2,1

A. Front Squat, 12 sets, 50X1, Rest 180s, 70kg – 87.5kg

Peri-Workout

1.9 Litre water

20g Creatine

30g Glutamine

2.30pm

10 Minute Sauna

Meal 3

PWO Shake 1

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

100g Reflex Chocolate Natural Whey

4 Ubermag

3.30pm

Meal 4

PWO Shake 2

60g Cool Whey

4pm

Meal 5

150g Free Range Chicken Breast

Supplements:

2 HCl

3 EPA/DH 720

4.45pm

1 Large Green Tea

5.30pm

Training Session 2

Lower Body

A. Back Squat, 4 Sets x 5-6, 5050, Rest 120s, 40kg - 60kg

Peri-Workout

1 Litre water

6.30pm

Meal 6

PWO Shake 3

15g Immune Supreme

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Strawberry Natural Whey

2 Serenity 2.0

7.15pm

Meal 7

150g Free Range Chicken Breast

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DH 720

2 Fenuplex

1 Pantethine

1 Perfect E

500ml Cinnamon Water

9.15pm

500 ml Cinnamon Water

10pm

Meal 7

50g Sautéed Hazelnuts in Organic Butter, with 50ml Organic Double Cream and 10 Organic Cherries

Supplements:

3g Vitamin C

10g Glycine

2 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

10.45pm

3g Uber-Inositol

3 Sweet Dreams 1.0

11.15pm

Epsom Salts Bath

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 3 pumps behind each knee

Bed 11.45pm

Notes:

Total Water Intake Outside of Training:

4 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre

Dietary Breakdown for Protein Intake:

430g Free Range

Turkey

Burgers: 120g

100g Hazelnuts: 15g

190g Reflex Natural Whey: 133g

60g Whey Cool: 50g

300g Chicken Breast: 93g

Total Dietary Protein Intake for day: 411g

Tomorrow’s plan is, extra sleep, interval training and eat, eat, eat!

“7 Days to Size Up”

2010-07-26T22:03:00.000+01:00

The goal of this weeks Blog Posts is to publish a full week’s training and food diary in order to give examples of what can be achieved when focussed and organised. This week is scheduled for “Twice a Day” training sessions. The main objective of training is Hypertrophy: Increase Lean Muscle Mass as much as possible.

Each day I will note what I have completed in my training sessions, what supplements I have taken and will publish at the end any differences in Lean Muscle Size.

Day 1

Monday 26^th July 2010

7am

Upon wakening drink: Primal Fiber 3 with a dash of Chlorophyll for extra alkalinisation.

Applied Licorice Lysine Plus Salve to lower abdominal area, this is great for boosting morning energy.

7.45am

Meal 1

130g Grilled Grass Fed Steak

10g Extra Virgin Olive Oil

100g Raw Organic Cashews

200g Blackberries

Supplements:

3g Vitamin C

10g Glycine

100,000 IU Vitamin D3

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Perfect E

1 Pantethine

2 Proflora Excellence DF

9am

Pre-Workout Stack

4 Java Stim

5 Yang R-ALA

2 Alpha GPC

9.30am

Training Session 1

Upper Body - Wave Loading Style: 5,4,3,2,1,5,4,3,2,1,1 (last “1 rep” was an extra set)

A1 Bi-Acromial Grip, Flat Bench Press, 10 Sets, 50X1, Rest 150s, 105kg – 120kg

A2 Neutral Grip Fatgripz Chins, 10 Sets, 51X0, Rest 150s, BW (109.8kg) +4kg – BW+16kg

Peri-Workout

1.5 Litre water

20g Creatine

30g Glutamine

11am

10 Minute Sauna

Meal 2

PWO Shake 1

15g Immune Supreme

20g Creatine

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Chocolate Natural Whey

4 Ubermag

1pm

Meal 3

130g Grass Fed Steak

100g Broccoli

20g Organic Unsalted Butter

10g Extra Virgin Olive Oil

Supplements:

3g Vitamin C

10g Glycine

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Pantethine

3pm

2 Sachets Honsa H09 Liver Cleanse

4.15pm

50g Raw Organic Cashews

2 HCl

300 ml Cinnamon Water to stabilise blood sugar

4.25pm

Pre-Workout Stack 2

5 Yang R-ALA

3 EPA/DHA 720

5pm

Training Session 2

Upper Body

A1 Dips, 4 Sets x 8-10 3011 Rest 90s

A2 Mid Grip Supinated Chins, 4 Sets 8-10 3110 Rest 90s

Peri-Workout

1 Litre water

5.30pm

Meal 4

PWO Shake 2

15g Immune Supreme

40g Glutamine

10g Glycine

2g Vitamin C

90g Reflex Strawberry Natural Whey

2 Serenity 2.0

6.30pm

Meal 5

PWO Shake 3

50g Whey Cool

20g Glutamine

7pm

Meal 6

100g Chicken + salad leaves

Supplements:

2 HCl

2 Methylator 3.0

3 EPA/DHA 720

2 Fenuplex

1 Pantethine

1 Perfect E

300ml Cinnamon Water

8.45pm

300 ml Cinnamon Water

9.15pm

2 Sachets Honsa H09 Liver Cleanse

9.30pm

Meal 7

200g Free Range Turkey Chilli Burgers, homemade by my wife.

Supplements:

3g Vitamin C

10g Glycine

2 HCl

3 EPA/DH 720

4 NAC-2 Plex

2 Proflora Excellence DF

10pm

Extra Shake 4

60g Reflex Vanilla Natural Whey

20g Glutamine

10.30pm

3g Uber-Inositol

2 Sweet Dreams 1.0

10.45pm

Pre-Bed

Drink: Primal Fiber 3

Topical Mag, 2 pumps behind each knee

Bed 11pm

Notes:

Total Water Intake Outside of Training:

5 Litres filtered with Pinch of Himalayan Salt and Juice of Fresh Lime per Litre

Dietary Breakdown for Protein Intake:

260g Grass Fed Steak: 57.2g

150g Cashews: 26.6g

240g Reflex Natural Whey: 182g

60g Whey Cool: 50g

100g Chicken Breast: 22g

200g Free Range

Turkey

: 44g

Total Dietary Protein Intake for day: 381.8g - Based upon my bodyweight of 109.8kg this needs to increase by around 60g to 440g and needs to come from more solid food sources.

Tomorrow is legs day, double sessions mainly focusing on squats…………

What it Takes to Get Results

2010-07-19T19:17:00.001+01:00

On June 7^th I held a Fat Loss Seminar at The Bankside Health Club in London, read what happened to one client who attended and what action she took afterwards.

“Since attending Gregg's "7 Steps to Fat Loss and Nutrition Seminar" it's educated me more about what types of thing I'm putting into my body and how this can have an affect on me, it really gave me the kick up the backside I needed!

I noted down all the 7 steps and together with my weight training programme I set about sticking to this guide religiously. I now only drink water and aim to consume nearly 3 litres a day. I'm still a little way off this but I've noted how much more hydrated I feel when drinking water as apposed to the odd lucozade sport drink. It worried me to think of all the aspartame that was in this drink. Which is also another reason why I've stopped having chewing gum.

I also used to have a couple of bowls of cereal at the weekends as I'd often not prepared any other breakfast, I've now stopped this completely and as I can often be in a rush and don't have time to prepare anything I just eat smoked salmon.

Most of the food I buy now tends to be organic where possible. I've started to have more stir fry's so I can have broccoli, cauliflower, cabbage/kale so I help improve my digestive system. I now also eat around 7 times a day to help me burn fat easily and keep my insulin levels steady, I'm finding I'm eating a lot of nuts as my snacks which I really enjoy.

I try to eat on variety a day so I'll have Almonds on one day and Brazil nuts the next etc. I also tend to eat more in the morning and then the portion sizes reduce during the day. I'm continuing to take omega 3 fish oils and do this regularly with each meal so I split up the amount I need to consume throughout the day. I'm getting better at getting into the habit of getting regular sleep, I'm averaging about 7 hours a night and I will continue to improve upon so I can get at least up to 8 every night as a minimum.

I suppose the first couple of days were the hardest in terms of having social commitments which meant I had to be really organised with my food preparation and times I was going to the gym. I've found that by training first thing in the morning is really working for me. I've now got into the habit of being in a regular routine not only with my training but also with my food. I make sure I prepare most of my food on a Sunday and if it's something like home made soup, I will freeze the rest so it will last me the rest of the week. I will also have quick foods I can grab like scrambled eggs and salmon so this will stop me from going out and buying food I shouldn't.

I'm having no carbohydrates in the form of potatoes, pasta, bread etc and also reduced my alcohol intake as these 2 factors I've now noticed were having a significant impact on me and I can now see the difference. As long as I'm prepared now with the food I should be eating, I'm finding it really easy to stick to. It's all about being in a routine and preparation is the key for the food side of things. Only I can achieve the results I want and I need to make sure I put in the hard work to be able to do this. I love the fact I've got more energy and I love being more healthy, I really enjoy my workouts which is why I've been getting the results I want.

Gregg has been absolutely instrumental in me achieving excellence results so far. I've been able to drop from 24.8% to 18% in just 5 weeks and only have 3% to go to reach my goal of 15%. I've gone from a bodyweight of 57kg to 51kg and am now seeing the benefits of my hard work.”

Michelle Nield, London

Now They Want to Ban Butter - Expert Advice Gone Mad!

2010-07-14T13:39:00.000+01:00

“Butter should be banned to protect the nation's health, according to a leading heart surgeon. Dr Shyam Kolvekar says only radical action can save growing numbers of young adults from heart attacks and clogged arteries.”

This statement was part of an article printed in the “Daily Mail” back in January of this year.

Dr. Shyam Kolvekar, a heart surgeon at University College London Hospital, also said that by the time he sees many of his patients, it is too late. Their hearts and cardiovascular system are too damaged for repair. He wants to stop heart disease before it starts by getting people to limit saturated fat in the diet. And to get the ball rolling, he suggests "banning butter."

Kolvekar is particularly worried that heart disease is growing rapidly in the younger population. "It's because most kids start the day with some toast and butter," he says. "Porridge is a much better alternative."

Why the butter and not the toast? Two slices of bread contain the equivalent carbohydrates of five teaspoons of sugar. And elevated blood sugar has been directly associated with heart disease.

Dr. Kolvekar also suggests replacing natural butter with the industrially-processed, chemically-modified yellow-coloured substance known as margarine. Great idea, doc! In the interest of disclosure, the Daily Mail notes that, "Dr. Kolvekar's comments were issued by KTB, a public relations company that works for Unilever, the maker of Flora margarine."

Health expert and author Dr Dwight Lundell points out that an article published in the American Heart Journal last year, showed that in an examination of 137,000 people admitted to the hospital with a heart attack, 70% of them had normal blood cholesterol levels!

It should also be noted that the long-running Framingham Heart Study showed that after the age of 50 (when 90% of all heart attacks occur), lower cholesterol levels are clearly associated with a shorter life expectancy.

Cholesterol is not a dirty word; it is a normal mechanism within our bodies system of systems.

If we take a brief look at our Primal History we can see that we were meant to eat carbohydrates from veggies and fruits during the summer months so that we could store fat to keep us warm during the winter months. The reason why doctors tell you to fast before a cholesterol test is not because a high-fat meal will skew the test but because a high-carbohydrate one will. Carbohydrates turn into triglycerides (body fat) to insulate and nourish you when there’s no sugar left to eat. Carbohydrates simultaneously turn into these fatty acids (cholesterol), too, to patch your heart cells against leaks if you freeze and as nourishment for your heart muscle cells.

Your heart has a seasonal metabolism, it was designed to run on straight sugar (Glucose) in the summer and in the winter it was supposed to run on free fatty acids. But when did you last eat purely with the seasons?

One of cholesterol's other functions in the body is to act as a precursor to vitamin D.

Vitamin D can also be obtained from foods. Interestingly, foods that provide this vitamin -- all of which are animal foods -- tend to be high in cholesterol.

Since cholesterol is a precursor to vitamin D, inhibiting the synthesis of cholesterol will also inhibit the synthesis of vitamin D. Since sunlight is required to turn cholesterol into vitamin D, avoiding the sun will likewise undermine our ability to synthesize vitamin D. And since vitamin D-rich foods are also rich in cholesterol, low-cholesterol diets are inherently deficient in vitamin D.

Vitamin D is best known for its role in calcium metabolism and bone health, but new roles are continually being discovered for it, including roles in mental health, blood sugar regulation, the immune system, and cancer prevention. Yet standard modern advice -- take cholesterol-lowering drugs, avoid the sun, eat a low-cholesterol diet -- combined with a virtually absent recommended daily intake of vitamin D that is only a tenth of what many researchers believe to be sufficient all seems to pave the way for widespread vitamin D deficiency.

I personally eat a Paleo Style Diet, high protein, high fat, and the majority of carbohydrates from fresh fruits and vegetables. I consume organic full fat butter in large amounts, organic full fat cream in my fully caffeinated coffee every morning, I also eat red meat 4 days every week as well as Wild Salmon and Organic Eggs 2 days every week.

Some would say that is a diet fit for a heart attack! Well I went to have my cholesterol and blood pressure checked as I do every couple of years to see if my diet has any effect on my health. The results were that my blood pressure was spot on 120/76; serum cholesterol levels were all in the very healthy range.

It is well documented and researched that foods that contain cholesterol such as eggs and red meat have no affect whatsoever on serum cholesterol levels.

Even the Author of the famous blunder of research that started the whole cholesterol con was an author of this Article in the Journal of Nutrition from 1959 citing 8 different studies on cholesterol containing foods having no effect on serum cholesterol.

This research study published in the international journal of obesity and related metabolic disorders showed that a diet rich in Mono Unsaturated Fats, there was a better effect on serum Triglycerides than a Carbohydrate rich diet, even with energy restriction and weight loss.

If for some stupid and highly unintelligent reason Butter becomes banned in the UK then I will become one of the first Butter Criminals!

7 Day Nutritional Cleanse

2010-06-08T17:52:00.000+01:00

My colleague and fellow BioSignature Practitioner James Cummins has just completed his 7 Day Nutritional Cleanse; His was an Estrogen Clearance based cleanse. He lost 4 kg of fat in the 7 days.

The before and after photos are quite remarkable.

Cheap Now Pay Later

2010-05-26T10:21:00.000+01:00

In the last few weeks a recurring theme keeps cropping up in discussions with clients, chats with friends and in general observations.

It seems we are obsessed with discounts, cheap products and squeezing the last drop of juice out of things. This is especially so when it comes to supplements.

If you need to lose fat, if you desire to get stronger, if you wish to get healthy then cheap doesn't cut it! For example the recent law suits against unscrupulous well known supplement manufacturers in the USA regarding toxins and PCB's in their fish oil products just highlights the dangers of buying cheap nutritceuticals.

There is a general guide that I believe should be adhered to.

If you can buy it off the shelf in a shop, don't buy it!

If it means you have to wait a few days for it to be delivered to you, then so what? If it means it will improve your health, allow you to get lean and actually prevent further health problems, then isn't that worth paying a little bit more?

The most common complaint I receive in my private practice is the price of the supplements that I advise clients to get. Well this is my response, its expensive, because it works!

Another example is cheap protein powders: cheap whey causes gas, bloating and most people are lactose intolerant. Using cheap whey just exacerbates the issue. I use and advise clients to only use an Organic Raw Milk based protein powder, which does't create problems but actually improves their results from the gym.

Buying cheap and nasty multivitamins with synthetic components and cheap fillers is the same as buying cheap food, you get what you pay for.

Here's a couple of comparisons for you to think about:

Comparison 1 :

Commercial produced GM grain fed meat high in pro-inflammatory Omega 6 vs organic grass fed meat high in anti-inflammatory Omega 3s

Comparison 2 :

Cheap store bought supplements with fillers and synthetic vitamins, non-guaranteed quality vs expensive practitioner recommended supplements with guaranteed quality and assurance.

Cheap supplements now - pay later: still in the same shape and with further health problems?

Bad Estrogens May Hinder Your Results

2010-05-08T12:09:00.000+01:00

Estrodetox

by Charles Poliquin

Incidents of breast cancer, ovarian cancer, and even uterine cancer are on the rise. In fact, all estrogen related cancers are increasing as well as symptoms related to estrogen dominance like endometriosis, PMS, uterine fibroids and benign breast tumors…and estrogen is at the root of all these conditions. How can estrogen be dangerous? Don’t we all make estrogen? Yes, ladies, we all do—but what really matters is what happens to it once you make it as well as how much your cells and organs are exposed to. Obviously, as a woman, you are going to automatically have a much higher exposure rate from estrogens produced inside your body, but the environment we live in has so dramatically changed in the last 30 years that you are also subject to extraordinary amounts of estrogen coming from outside your body. Many man-made chemicals mimic estrogen in our bodies (these are called xenoestrogens) and these act like the most potent and dangerous estrogens. And if you’re wondering if these chemicals are rare, think again…here’s a brief list of some xenoestrogen sources:
    •    Plastic bottles
    •    Carpet fibres
    •    Teflon coating
    •    Pesticides and herbicides
    •    Commercial meats grown with hormones
    •    Birth control pills
    •    Hormone replacement therapy drugs

So what happens to estrogens in your body? The body treats estrogen as a toxin and tries to eliminate it. In the process of the liver trying to detoxify it, estrogen can be converted into some very dangerous metabolites, which research shows may be responsible for the damage to the DNA that can cause tumors and even cancer! Xenoestrogens are more easily converted down this carcinogenic pathway. These potent and damaging metabolites are also responsible for many of the hormone-related symptoms and conditions mentioned above: PMS, fibroids, etc. Pharmaceutical companies are trying to create drugs to block the action of these estrogens to prevent cancer and reduce estrogen-related symptoms, but the side-effects can often make things worse.

We now know from analyzing the Biosignature data and correlating it to lab tests, that the hamstrings is the best indicator of presence of xeno-estrogens. Which explains, while exercising male Australians may have somewhat low scores in triceps and pectoral skinfolds, yet horrendous hamstrings fat levels.

PROTECT YOURSELF NOW!

Here’s the deal—all of these estrogens, regardless of whether you get them from your environment or from yourself; you MUST get rid of them and you MUST protect yourself from them. Different nutrients can influence what type of metabolites of estrogen the liver creates. Certain nutrients can also protect your organs from the potent and dangerous metabolites. Some nutrients have even been shown to reverse damage that has been done and shrink tumours.  According to the science, four of the most powerful nutrients that work together are green tea, curcumin, lycopene, and d-limonene.

Here’s what the research says:
      Green tea—acts to inhibit breast tumor growth, improves liver detoxification of estrogen (1), reduces aromatase and lowers levels of damaging estrogens, protects against estrogen-specific free radicals and carcinogens

      Curcumin—improves detoxification of estrogen by supporting safe, tissue-protective estrogen metabolite, reduces oxidative damage, inhibition of the growth of breast cancer cells (2)

      Lycopene—powerful antioxidant, inhibition of cancer cell proliferation (3), reduction of DNA damage from estrogen (4),

      D-limonene—suppresses tumors, reduces tumor size, prevention of mammary, liver, lung and other cancers (5), carcinogen removal, reduction in breast tumor growth (6), inhibition of mammary carcinomas (7), breast carcinoma regression in both early and late stage development (8).

After scouring the scientific journals and resources, I am proud to introduce ESTRODETOX! Estrodetox contains powerful levels of all the nutrients listed above, providing outstanding protection from estrogen metabolites and free radicals. The antioxidant capacity of just one softgel is like having 8 fruits and vegetables! More importantly, Estrodetox helps the liver eliminate, or detoxify, the xenoestrogens and the worst of the estrogen metabolites. Now you don’t have to take dozens of different nutrients, hoping that they might be helping—instead, one Estrodetox per day provides powerful protection based on the science; not infomercials, marketing, and fads.

Did I mention that green tea can also help balance your blood sugar, increase your metabolism, and help you burn fat?…now those are great side-effects! ? ? ? ?

References
1 Toxicol Sci. 2003 Dec;76(2):262-70. Epub 2003 Nov 4 Epigallocatechin gallate modulates CYP450 isoforms in the female Swiss-Webster mouse.
2 Verma SP, Salamone E, Goldin B. Biochem Biophys Res Commun. 1997 Apr 28;233(3):692-6
3 Breast Cancer Res Treat. 2007 Aug;104(2):221-30. Epub 2006 Oct 19 Hirsch K, Atzmon A, Danilenko M, Levy J, Sharoni Y.
4 Jpn J Vet Res. 2005 Feb;52(4):173-84. Muzandu K, El Bohi K, Shaban Z, Ishizuka M, Kazusaka A, Fujita S
5   Environ Health Perspect. 1997 June; 105(Suppl 4): 977–979
6  http://www.phytochemicals.info/phytochemicals/limonene.php
7 Cancer Research 54, 3540-3543, July 1, 1994 Michael N. Gould2, Cynthia J. Moore, Rong Zhang, Bingcheng Wang, Wendy S. Kennan and Jill D. Haag
8 Cancer Research 52, 4021-4026, July 15, 1992 Jill D. Haag, Mary J. Lindstrom and Michael N. Gould

Natural Remedy for Asthma, maybe even a cure.....................

2010-05-05T14:33:00.003+01:00

According to John Jacob Cannell MD of the Vitamin D Council,

" There is a growing literature suggesting that vitamin D may not just help asthma, but may cure it. In my experience, how long it takes to help asthma depends on how long you have had asthma. Adults with asthma should take 10,000 IU per day and shoot for a 25(OH)D of around 100 ng/mL (250 nmol/L). Children with asthma should take at least 2,000 IU for every 25 pounds of body weight, also shooting for a 25(OH)Dof around 100 ng/mL (250 nmol/L).

After the asthma disappears, slowly reduce your asthma meds under the supervision of your doctor, then slowly reduce the dose of vitamin D to standard doses of 5,000 IU/day for adults, and 1,000 IU/day for every 25 pounds of body weight in children, keeping 25(OH)D levels between 50 and 80 ng/mL (125–200 nmol/L)."

Get your Vitamin D here

The Sunshine Vitamin.....................This Nutrient is a Must for Everyone!

2010-04-26T10:52:00.000+01:00

According to World Famous Strength Coach Charles Poliquin

“Vitamin D3 may be the single most important supplement we can take for our health. Fish oil also has amazing properties, but it takes a backseat to vitamin D3. Listen, I get a lot of feedback from the field. I hear from experts from all over the world. There is consensus among the best practitioners: They have verified over and over that just about everyone is deficient in vitamin D3 and that supplementation is essential."

The evidence is indisputable. The scientific literature is overwhelmed with data that confirm what all these experts have seen. The bottom line is that virtually every disease and adverse health condition is associated with low vitamin D3 levels. Consequently, many of these problems may be fixed with adequate vitamin D3 supplementation, or can be avoided by keeping vitamin D3 levels in the high normal range.

For a long time vitamin D3 was simply regarded as the anti-rickets and bone health vitamin – an underwhelming bit of knowledge. Because it was originally labeled as a vitamin, it was assumed that it wasn’t that important. Now it is more properly recognized as a prohormone that is essential to life. Even if it were only good for bone health, vitamin D3 still would be an important supplement, but the benefits go way beyond just bone health.

Charles says that the two best sources he has found have compiled a tremendous amount of research and information: www.vitamindcouncil.org (click on “research” on the left and you will be amazed) and www.vitamindhealth.org (Dr. Michael Holick’s website). But to get you started, here are some excellent, peer-reviewed articles.

1. Rickets, bone density, osteoporosis, osteopenia, osteomalacia: Low levels of vitamin D contribute to osteopenia and fractures. JAMA. 2002;287:3127-3129.

2. Fetal brain development and maternal health: Med Hypotheses. 2010 Jan;74(1):71-5. Epub 2009 Aug 18.

3. Psoriasis: “Hyperproliferative skin disorders such as psoriasis might be responsive to treatment with vitamin D....” “[Treatment with vitamin D] …showed great improvement in reducing the severity and area of psoriatic lesions.” Holick, MF. High prevalence of vitamin D inadequacy and implications for health. Mayo Clinic Proceedings. 2006 Mar;81(3):353-73.

4. Cancer: “Both prospective and retrospective epidemiologic studies indicate that levels of 25-OH D below 20 ng [nanograms] per milliliter are associated with a 30 to 50% increased risk of incident colon, prostate, and breast cancer, along with higher mortality from these cancers....” “Vitamin D either directly or indirectly controls more than 200 genes, including genes responsible for the regulation of cellular proliferation, differentiation, apoptosis, and angiogenesis.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

5. Blood sugar regulation and insulin resistance: “Vitamin D deficiency increased insulin resistance, decreased insulin production, and was associated with the metabolic syndrome.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

6. Depression and other neurological concerns: “Several studies suggest an association between hypovitaminosis D and basic and executive cognitive functions, depression, bipolar disorder, and schizophrenia.” Curr Psychiatry Rep. 2009 Feb;11(1):12-9.

7. Multiple Sclerosis: “High circulating levels of vitamin D are associated with a lower risk of multiple sclerosis.” JAMA. 2006;296:2832.

8. Immune function: “When serum levels of 25-hydroxyvitamin D fall below 20 ng per milliliter, the monocyte or macrophage is prevented from initiating this innate immune response” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

9. Cold, flu, and respiratory tract infection: shortened duration of symptoms in study of African women.

10. Symptoms associated with autoimmune conditions: Vitamin D deficiency affects the immune system’s capacity to self-regulate and can therefore lead to tissue damage via overproduction of potentially pathogenic cytokines.

11. Hypertension and congestive heart failure: “In a study of patients with hypertension who were exposed to ultraviolet B radiation three times a week for 3 months, 25-OH D levels increased by approximately 180% and blood pressure became normal.” “Vitamin D deficiency is associated with congestive heart failure.” Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

12. Muscle mass and strength: “Vitamin D deficiency causes muscle weakness.” “Performance speed and proximal muscle strength were markedly improved when 25-hydroxyvitamin D levels increase from 4 to 16 ng per milliliter (10 to 40 nmol [nanomole] per liter) and continued to improve as the levels increase to more than 40ng per milliliter (100 nmol per liter). Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.

13. Weight Loss: “For every increase of 1 ng/mL in level of 25-OH D3, subjects ended up losing almost 0.2 kg more on their calorie-restricted diet.” Shalamar Sibley, prepublication report for the Endocrine Society’s 91st Annual Meeting.

14. And even longevity, epilepsy, Alzheimer’s, thyroid conditions…

Poliquin says it’s very easy to fix vitamin D3 deficiency. "There are a couple of different approaches that have been shown to work very well. One way is to just supplement with 5,000 IU of vitamin D3 every day and it’s likely your levels will be at least in the normal range within about three months, but remember, high normal is better than mid normal. Expect it to take another couple of months to reach high normal. "

Another approach, which he prefers, is to supplement twice per week with about 30,000 to 100,000 IU of D3. Based on the research and clinical evidence, this method seems to accelerate the increase in blood levels of 25(OH) D3 (the marker that should be tested for). Although the kidneys still need to convert 25(OH) D3 into 1.25(OH)2 D3, the relevant lab value is 25(OH) D3. You should be shooting to get your levels between 80 and 100 ng/mL.

8 Reasons Why You Should Complete High Intensity Interval Training

2010-04-24T17:07:00.000+01:00

There are 3 types of Energy Systems the Anaerobic System (Lactic Acid System) has been shown to be the superior system of training for Fat Loss.

Here are 8 more reasons that you should complete this protocol.

Increases the levels of Myoglobin which equals better storage of Oxygen
Increases the size and activity of Mitochondria (Furnace of the Cell)
Makes possible a higher volume of work at 100% VO2 max
Rest-Pause Phase rebuilds ATP + CP to restore O2 into muscle
Permits greater specificity of training in sports
Stimulates pace of competition both continuous and intermittent
Increases aerobic capability of fast Twitch Fibres
The shorter the distance of a race the higher the level of maximal strength. A 100m sprinter will have higher levels of maximal strength compared to a marathon runner.

20 Reasons Not To Do Aerobics or Cardio If You Want To Lose Fat

2010-04-24T16:10:00.000+01:00

In this time of fitness, diet and health information overload, I wanted to share with you the reasons why I have been telling clients to avoid Aerobics, Spinning Classes and Cardio Workouts for the last 4 years. The majority of these tips I learned from Charles Poliquin at a Fat Loss Seminar in 2006.

Correlated to Osteoporosis
Alzheimer’s correlated to Aerobic Volume (amount of work done)
Oxidative Stress in outdoor activities
Lowers the Immune system (Triathletes and Marathon Runners are always ill)
Lowers Trace Minerals (Zinc Deficiency, which lowers fertility)
Elevated Stress response (Increased Cortisol Output)
Ineffective long term fat loss (After 8 weeks more muscle is lost than fat)
Slows down metabolism after time
Best aerobic athletes do not have the highest V02 Max
Best aerobic athletes can not work at highest intensities
Aerobic training is inferior to HIIT for fat loss (High Intensity Interval Training)
Increases incidence of Mononucleosis
Aerobic work negates strength gains at higher velocity
The more rhythmic the activity, the worse it is for power development (Spinning Classes)
Recovery from aerobic work draws amino acids that could be used for improvement of other systems
Slow Twitch fibre adaptations do not improve Fast Twitch Fibre levels of recovery
V02 Max scores are unrelated to ability to repeat lactate training intervals
Aerobic training lowers Vertical Jump Scores
Spinning Classes increase the intramuscular triglycerides (Increases fat cells in legs)
Completing cardio training on “Dirty Electricity” machines like treadmills increases Insulin Resistance

Why Marathon Runners Can't Lose Weight?

2010-04-23T10:55:00.004+01:00

I have a lot of admiration for those who are about to engage in the marathon experience in London on Sunday. Those who trained for the last 6 months, all those miles of pounding the streets in all sorts of weather. Even those who have done the majority of their training indoors on treadmills expecting to now be able to run 26.2 miles outside.

Mostly I have admiration for raising money for charity, for all those worthy causes.

The majority of people who are running on Sunday will be using it as a blanket to try and lose weight more than anything else. It is a common believe that if you exercise a lot then you will lose weight.

I have witnessed for the last 10 years many many people training for marathons and instead of losing weight they actually gain weight. This is Carrie who gained weight whilst training for the London marathon in 2007, yet was able to lose more than double that by completing High Intensity Interval Training combined with Weight Training.

Why does this happen you ask?

Simply put we are not designed to run 26.2 miles in one go. We haven't changed much in 10,000 years and you can be sure that you would never have seen a cave man donning his Nike's and water bottle for his morning jog!

So why am I so against cardio as a training modality? It raises the stress hormone cortisol, which leads to increased fat storage around the midsection, it oxidises the brain which can lead to memory problems. Ask any endurance athlete how many times a year they get colds, they will say all the time. This is because their Immune systems are constantly under attack.

This study showed that higher body fat percentage is associated with increased cortisol reactivity and impaired cognitive resilience.

This recent study in Canada showed that exercising on treadmills can lead to higher Insulin resistance. (Courtesy of Charles Poliquin and the Irish Strength Institute)

What Makes A Good Client?

2010-04-22T20:06:00.000+01:00

A good client; this is what all Strength Coaches, Nutritionists, Personal Trainers and basically anyone involved in the Health Industry look and hope for.

Here are my 10 critical points that make up a Good Client:

Has no hesitation in wanting to get the best results possible and will not settle for cheap bulk discounts or 2nd rate services.
Is punctual. Why waste your money by paying for your appointments in advance, then constantly arrive late? I was once told that I am being paid anyway so I could go and have a coffee while my constantly late client showed up when they were ready to work out..........needless to say that client is no longer a client!
Follows the plan. If you are not going to follow my advise then go to another coach.
Is respectful by paying on time, every time. Running your own business is hard enough without having to chase people for payments. That wasted time can be spent on developing your programme.
Doesn't whine or whinge when it gets a little tough. If it was that easy, we would see skinny and lean gym bunnies everywhere.
Forgets the diet advise they read in magazines and on TV. If it worked then you wouldn't be a client of mine.
Takes responsibility for their own results. If it isn't working your not doing something right, are you really getting 8 hours undisturbed quality sleep every night, are you really drinking 3 litres of alkaline water everyday, are you really having a lean wild meat and organic nut breakfast followed by a feeding every 2 1/2 - 3hours, are you actually sweating when you complete your sessions by yourself.................get my drift?
Isn't self destructive. There are people who actually do not want to get results because that means they have been doing something wrong for perhaps 15 years and do not want to admit they were wrong all that time.
Does their homework, whether it be a stretching programme, having a sauna or completing an interval workout on their own. Don't make excuses.
Refers to friends and colleagues. If you get great results spread the word, you know you would if the results were poor!

The Fast Track To Leaner Legs

2010-04-22T14:06:00.002+01:00

Sometimes research is not able to catch up with what we do in the field, sometimes we need to take giant steps forward and be brave about the consequences.
This is exactly what a good strength and conditioning coach will do, they will try out a few things out for themselves, they will be brave and as the saying goes "No Guts No Glory!"

So having read the recent reports coming back from some of my strength and conditioning colleagues in the field, I am convinced that the following lower-body fat reducing protocol will work.

I will be trying this protocol out on a few of my own clients and will report my own findings over the next few weeks.

Poliquin Gentle Liver Cleanse Pack
Methylator 3.0
Multi Intense with IRON

Work hard, be committed, but above all don't look for a quick fix!

2010-04-21T10:34:00.001+01:00

Recently I consulted with a potential member of my Fit, Lean and Healthy Programme. During the discussion it became clear to me that this person was looking for a quick fix without actually wanting to do any hard work. At the end of our chat I give her my conclusion that this programme wasn’t right for her as it meant she would have to change her lifestyle dramatically, sweat for at least 5 hours a week in the gym, detoxify her body and clean up her gut.

With an air of initial confusion, she realised that I was right; she wasn’t prepared to work that hard to get the results she wanted.

Quick fixes do not work!

This reminded me of one of my clients who came to me 4 years ago and changed her lifestyle and stuck to it.

“My name is Mary-Anne. I have been a regular at the gym for at least the last 15 years. Doing what I thought was best in terms of exercise and diet. Previous to this I had played competitive volleyball up until my thirties.

Between 2004 and 2006 I had put on a lot of weight. I noticed personal training leaflets at my regular gym and decided to give Gregg a call; that was October 2006. We agreed to meet and discuss my needs - a decision that I do not regret."

"I was hitting the gym 4 times every week for 4 months. In that initial period that I trained under Gregg's guidance, I lost 10 kilos as well as body fat and a few centimetres. Gregg pushed me to my limits, whilst being conscious of the niggling injuries that I had picked up throughout the years.

I had such great results, this just motivated me to keep going and aim for even more. By the end of my programme my total weight loss was 20 kilos (44lbs), my waist was reduced by 17.2cm (6 ¾ inches) and my hips by 16.4cm (6 ½ inches) my total body fat loss was 10.61%!

I was so pleased with the results that I decided to keep seeing Gregg for regular Bodyfat Assessments and training programmes on a monthly basis. Even today, nearly 4 years, on I am still at my target weight.

Gregg will never give you a diet; he will give you a lifestyle! If you decide to train with Gregg, it could be your first step towards improved fitness and a healthy lifestyle. However, remember that, whilst Gregg is there to help, guide and push you all the way, you will have to work really hard and be committed to achieve your goal."

Mary-Anne Blackburn, HR, London

Watch this film if you want to know the truth behind the food that you eat

2010-04-14T10:34:00.002+01:00

I was recently recommended this film to help with my preparation for a seminar I am taking in four weeks time. I ordered the DVD with anticipation and thirst for knowing what it was all about.

The only words that I could speak after watching it were all 4 letter words, not appropriate for this blog. All I will say is Oh My God!

Watch and learn the hidden truths behind the huge food companies and what they are doing to our food before we put it into our mouths.

I am now 100% convinced that if isn't Organic, Grass Fed, Free Range, if it isn't locally grown, in season, if it hasn't flown with its own wings or walked with its own feet or swam in clear waters, I am not going to eat it!

Want to lose weight? Save your Cortisol for your workouts! (Why People fail to succeed in their fat loss goals part 2)

2010-04-08T21:02:00.001+01:00

In the first part of this series of articles on the Stress hormone cortisol I discussed the natural circadian rhythm and the timing of meals to aid in the body’s ability to produce cortisol at the right time of the day. Whereas Cortisol should peak in the morning to wake us up and get us out of bed and then drop to its low point in the evening to help us sleep better.

Let’s look now at using Cortisol to help with increasing energy for your gym workout.

The stress system relies on two key hormones: adrenaline and cortisol. In short, adrenaline works in the short term, while cortisol has large momentum and works in the long term. (Adrenaline is also known as epinephrine in North America). To be exact, the terms noradrenaline and norepinephrine are used to refer specifically to the neurotransmitter as opposed to the hormone, since they are different molecules. Moreover, there are many other neurotransmitters involved.

It is important to realise that the stress system can also be activated if your brain perceives danger or any kind of threat. In the first stage, this triggers the release of adrenaline into the bloodstream to prepare the body for action. As a result, your heart beats faster, you begin to sweat, your breath becomes shallower, and your senses become more acute.

This is the so-called fight or flight response to the stressor event, and was quite adequate during most of our evolution, when these events were quite specific and usually short-term: escaping from a lion, chasing away a rival gang, or facing up to the impudent adolescent trying to woo your mate. Problems with chronic stress arise because in a modern society we cannot escape easily from the stressor, be it an overbearing boss, crowded cities, or traffic jams. Furthermore, no matter how hard we try to delude ourselves with the pretence of civilisation, at heart we are still primates, and consequently, factors such as social status also play an important role as sources of stress. Moreover, primates have evolved the capacity to stress up the body in anticipation of a possible danger. Again, this was an advantageous adaptation in the context where it evolved, but nothing but trouble for the modern human.

The effect of the stress hormones on the brain is curious

Just as your levels of adrenaline start coming down, the amount of cortisol flowing through your veins goes up. Moreover, cortisol has a much larger momentum than adrenaline, which means that even though it builds up slowly, it also takes a long time to go back to normal. And should you constantly be engaging in activities which require adrenaline, so will your levels of cortisol slowly increase. In a sense, you can think of cortisol as a measure of the weighted average of your recent levels of adrenaline.

Together with the rise of cortisol and the decrease of adrenaline, come the nasty side-effects of the stress hormones. It is at this moment that you feel bad, anxious, and having lots of negative thoughts. And this is perhaps one of the critical features of stress which flies against common sense: you only feel its bad aspects when your body is stressing down and progressing towards a more relaxed state. When you are building up on adrenaline, in effect stressing up, you might even be feeling good! This explains what is popularly known as the adrenaline rush and the consequent adrenaline crash.

Having too much cortisol flowing through your veins has another nasty side-effect: the recovery time from any adrenaline surge increases. In a sense, the relation between adrenaline and cortisol goes both ways: the adrenaline curve influences the cortisol curve, and vice-versa.

Cortisol is a natural catabolic hormone (breaks down muscle tissue). Cortisol makes you more awake and can increase your immediate strength. Just ask any one who helped someone in an accident. The fight or flight response induced by Cortisol has allowed many people to lift a very heavy object or remove an obstacle to free someone. Under normal conditions this object would have been too heavy to move. But under the “Stress Condition” the elevation of cortisol has induce an extra neural response, allowing for an immediate increase in strength.

Bearing all of this in mind, let’s look back to caveman times. It was very normal for Cavemen to go out and hunt in the morning, bring the “catch” back home before lunch, eat then set about completing chores and creative tasks in the afternoon.

Research is showing that we may be most creative when our cortisol is low.

In otherwise use cortisol to wake you up, use it to train then let it go down, as you relax you will be more productive and be able to come up with that next great idea!

Do You Pass the Asparagus Test?

2010-04-07T20:54:00.000+01:00

If your urine has a pungent smell after eating Asparagus, then this is a sure sign that you are a poor Methylator and have possible mutations in the MTHFR gene.

What is the normal function of the MTHFR gene?

(Info taken from http://ghr.nlm.nih.gov/)

The MTHFR gene provides instructions for making an enzyme called methylenetetrahydrofolate reductase. This enzyme plays a role in processing amino acids, the building blocks of proteins. Methylenetetrahydrofolate reductase is important for a chemical reaction involving forms of the vitamin folate (also called folic acid or vitamin B9). Specifically, this enzyme converts 5,10-methylenetetrahydrofolate to 5-methyltetrahydrofolate. This reaction is required for the multistep process that converts the amino acid homocysteine to another amino acid, methionine. The body uses methionine to make proteins and other important compounds.

How are changes in the MTHFR gene related to health conditions?

Homocystinuria - caused by mutations in the MTHFR gene.

Homocystinuria is an inherited disorder in which the body is unable to process certain building blocks of proteins (amino acids) properly. The most common form of the condition is caused by the lack of an enzyme called cystathionine beta-synthase. This form of homocystinuria is characterized by dislocation of the lens in the eye, an increased risk of abnormal blood clots, and skeletal abnormalities. Problems with development and learning are also evident in some cases.

Less common forms of homocystinuria are caused by a lack of other enzymes involved in processing amino acids. These disorders can cause intellectual disability, seizures, problems with movement, and a blood disorder called megaloblastic anemia.

At least 24 mutations in the MTHFR gene have been identified in people with homocystinuria. Most of these mutations change single amino acids in methylenetetrahydrofolate reductase. These substitutions disrupt the function of the enzyme, and may inactivate it completely. Other mutations lead to the production of an abnormally small, nonfunctional version of the enzyme. Without methylenetetrahydrofolate reductase, homocysteine cannot be converted to methionine. As a result, homocysteine builds up in the bloodstream and methionine is depleted. Some of the excess homocysteine is excreted in urine. Researchers have not determined how altered levels of homocysteine and methionine lead to the health problems associated with homocystinuria.

other disorders - increased risk from variations of the MTHFR gene

A specific version (variant) of the MTHFR gene may increase the risk of cardiovascular disease and certain kinds of birth defects. This variant is relatively common in many populations worldwide. It replaces the nucleotide cytosine with the nucleotide thymine at position 677 in the MTHFR gene (written as C677T). (Nucleotides are the building blocks of DNA.) This change in the MTHFR gene produces a form of methylenetetrahydrofolate reductase that has reduced activity at higher temperatures (thermolabile). People with the thermolabile form of the enzyme have increased levels of homocysteine in their blood.

The C677T variant has been associated with an increased risk of cardiovascular disease, including coronary heart disease and stroke, in adults. It may also play a role in the risk of high blood pressure in pregnancy (preeclampsia). Additionally, research suggests that the variant may be a risk factor for birth defects that occur during the development of the brain and spinal cord (neural tube defects). Many factors, however, play a part in determining the risk of these complex disorders.

One simple way to help this issue is to use the supplement Methylator Plus 3.0

Female Guinea Pig Required for Fat Loss Programme!

2010-04-07T11:44:00.001+01:00

Latest news, I am looking for a female guinea pig......no this is not a wind up! I am looking for a female gym goer who would like to partake in a 4 week training programme to lose body fat.

If you want to see great results in a very short period of time you have to work hard and be focused...............is that you?
The conditions of the Guinea Pig Promotion are:

Pre and post photos and videos would be used for marketing purposes
You must be prepared to work very hard
You must be able to be trained 4-5 times per week for 4 weeks
Be able to train in the day time.
The training period would be between 13th April and 7th May
The use of a BioSignature protocol of supplements would be used.
The training package on offer would be complementary but is worth £2000 and would include nutrition, personal training, body fat testing, strength testing.
No time wasters, this is a serious programme for serious results!
The supplement protocols would have to be purchased but they will be available at wholesale prices (50% discount).
All training would be held at The Bankside Health Club in Southwark.
You would be treated as a paying client, you would also have to treat the programme as though you had paid in full up front i.e. want to get results!

Is Stress making Your Pants Tight? This is the number 2 reason why people fail to succeed in their Fat Loss goals. (Part 1)

2010-04-06T15:35:00.001+01:00

Struggle to get out of bed?

Are you a snooze button alarmist?

Do you struggle to lose weight?

Have you gained extra weight around your mid-section without any known reason?

Do you have salt cravings?

Are you more energised in the evening than in the morning?

The best time to have an elevated level of the stress hormone Cortisol is in the morning before you train. However it’s far too common these days to have elevated Cortisol throughout the day.

Many of the people I consult with in London have low morning energy, struggle to get out of bed and have to press the snooze button on their mobile phone alarm at least 5 or 6 times before getting out of bed. Then they reach for that cup of Java before even thinking of eating.

Rushing to work having left themselves too little time to get ready; then the day continues at the same pace, stress, stress, stress. They get so used to their stress and adrenaline surge that it becomes their source of energy for the day.

With the odd pick me up every few hours; it becomes a constant up and down of finding energy to keep going through the day.

They often feel the best when they have eaten their evening meal at home. This is a sign that they are producing their Cortisol at night to make up for running out during the day.

Science tells us that if you experience stress on a chronic basis, the tiny adrenal glands that moderate your stress response and balance many other hormones in your body will suffer. Adrenal fatigue is what develops. And as the adrenal glands become increasingly compromised, people end up with excess abdominal weight, decreased immunity, lack of concentration, irritability, disrupted sleep, and ultimately, pure exhaustion. But the upside is: adrenal fatigue can be prevented and reversed. I’ve seen it time and again. And one of the best places to start is by paying closer attention to the choices you make about food — and not just what you eat, but when you eat it and how.

One thing I often tell my patients is to never allow themselves to get too hungry. Low blood sugar by itself puts stress on your body and can tax your adrenals. You may not realize that your body is in constant need of energy — even as you sleep. And the primary adrenal hormone cortisol serves as a kind of moderator in making sure your blood sugar between meals, especially during the night, stays adequate. It does this by signaling to the liver to release its stored sugar, glycogen, when there isn’t food on board. Long periods without food make the adrenals work harder by requiring them to release more cortisol to keep your body functioning normally. So eating nutritious meals and snacks that are well-timed throughout the day is one way to balance your blood sugar and lessen the adrenal burden. I have found that most people do best on 6 feedings per day, with no more than 3 hours between feedings.

When you eat makes a difference in preserving, supporting, and restoring your adrenals. As you can see in the graph, cortisol has a natural cycle that works with your circadian rhythm. Normally, it begins to rise around 6:00 AM and reaches its highest peak around 8:00 AM. Throughout the day cortisol gradually declines — with small upward bumps at meal times — in preparation for night time rest.

It’s ideal to work with this natural cycle to keep the tapering-off of levels as smooth as possible as the day progresses and to avoid dramatic ups and downs. To do this, it helps to get the majority of your food in earlier in the day, and to eat an early dinner (by 5:00 or 6:00 PM). If it’s difficult to eat early, as it is for many of my busy patients, at least try to make your evening meal the lightest one of the day, to prevent a surge of cortisol from ramping up your night-time metabolic rate and disrupting your ability to fall or stay asleep. Many of my patients tell me they overeat to soothe themselves in the evening. This “night-eating” habit is due to the appetite-stimulating effects of residual cortisol, and unfortunately, it only further disturbs our hormone axis.
Keep in mind that cortisol will also rise a bit with exercise. Lighter activities, such as a walk after dinner or a bit of gentle stretching before, will not subvert this natural tapering-off process. But to work in concert with your body’s natural cortisol cycle, more intense exercise is best planned for the morning.

Here are some other simple ways to gently support your body’s natural cortisol cycle:

If possible, eat breakfast by 8:00 AM or within an hour of getting up (earlier is better), to restore blood sugar levels after using glycogen stores at night.
Try to eat lunch between 11:00 AM and 12:00 noon. Your morning meal can be used up quickly.
Eat a nutritious snack between 2:00 and 3:00 PM to get you through the natural dip in cortisol around 3:00 or 4:00 in the afternoon.
Make an effort to eat dinner around 5:00 or 6:00 PM, and make this your lightest meal of the day.

But I’m not hungry in the morning...As your mother probably told you, breakfast is important. But maybe you don’t feel hungry in the morning, and if so, it could be for the following reasons:

Ø Corticotrophin-releasing hormone (CRH), which has appetite-dulling effects, begins to enter the bloodstream at a fast rate first thing in the morning.

Ø Decreased liver function, which can accompany adrenal dysfunction or a heavy toxic burden, can also dampen morning hunger.

Even if you don’t feel hungry, having a nutritious breakfast within an hour of rising — preferably with protein — will provide energetic benefits to your metabolism and cortisol levels that last throughout the day.

Eat, drink, and support adrenal gland function

As our awareness about when we eat increases, it’s also helpful to think more about what we eat. Stress often brings out the worst in us — especially when it comes to food choices. Many of my patients with adrenal fatigue tell me they reach for foods that give them an instant burst of energy — foods like cookies, cakes, doughnuts, white bread or pasta. These foods contain refined sugar and flour, and allow a great surge of energy, but generally the surge is followed by an even greater dip in energy, causing you to feel worse.
Another problem with high-carb foods like these is that they often contain gluten, a protein that is found in many grains (including wheat, rye and barley, and oats) and frequently used as a food additive, too. I have found in my practice that many women with adrenal fatigue are sensitive to gluten. For this reason, a gluten-free diet is one of the first things I suggest to my patients with symptoms of adrenal fatigue, who often report feeling much better when they get the gluten out of their diets.
Other women with adrenal fatigue drink more and more coffee or soda throughout the day to stay awake. They may think it’s not affecting their sleep patterns, but research has linked higher caffeine intake to classic “night owl” or “eveningness” behavior. Caffeine can pick you up in the short term, but it can also over-stimulate the adrenals, which only compounds fatigue as it wears off.
If you find yourself craving caffeine — or sugar for that matter — it may be that your cortisol is low, but it also simply may be that your body needs to rest. I encourage you to honour your body’s request and take a break, instead of winding it up another notch. Take a quiet moment and treat yourself to some deep breathing or a ten–minute walk. And if drinking a cup of coffee is a relaxing part of your routine and you don’t want to give it up, drink it in the morning with something nutritious to eat, and add organic cream to dull the negative effects of caffeine and cinnamon to further control blood sugar.

Choosing adrenal-healthy beverages

Just as with food, your choices about drinks can either contribute support or strain on your adrenal glands. Here are some good and not-so-good choices.

Adrenal draining	Adrenal restoring
• Drinks that contain caffeine	• Ginseng [Panax sp.] • Eleuthero/Siberian ginseng [Eleutherococcus senticosus] (in the morning)
• Alcohol	• Herbal teas like chamomile, passionflower, Valerian
• Gatorade	• Vegetable juice (with Celtic sea salt), like V-8

Salt and adrenal fatigue

Women with adrenal fatigue often crave salt — and many of my patients are surprised when I tell them to honor this craving. Yes, salt can increase blood pressure, but low blood pressure (hypotension) is a very common sign of adrenal fatigue — at all stages. If you feel lightheaded when getting out of bed in the morning, standing up quickly, or getting up out of a bath or hot tub, you may very well have low adrenal function, and including more salt in your diet could be helpful. But try to make it good-quality, Celtic or Himalayan sea salt (the colour will be grey or pink – avoid white salt even white sea salt)
Craving for salt in people with adrenal fatigue is complicated to explain, but in a nutshell, it’s a result of low aldosterone. Aldosterone, a steroid hormone produced by the adrenal cortex, is part of the complex mechanism that regulates blood pressure in the body. Levels of aldosterone go up and down in much the same diurnal pattern as cortisol does, and likewise go up as a normal response to stressful situations.
Production of aldosterone by the adrenals depends on how much cortisol-stimulating hormone (ACTH) is being sent from the brain. The brain takes its signals from the amount of circulating cortisol — not circulating aldosterone — so high cortisol tends to lower the brain’s ACTH production, which in turn decreases aldosterone secretion, leading to lower blood pressure.
Another consequence of low aldosterone is electrolyte imbalance and cell dehydration, which both have negative effects on almost all physiological reactions in the body: aside from salt cravings, low blood pressure and light headedness, patients with adrenal fatigue often experience an irregular heart beat, lethargy, muscle weakness, and increased thirst. These are all a result of imbalance in sodium and other minerals, including potassium and magnesium. Increasing your salt intake is one way to help restore these imbalances.

A nutrient-rich foundation — essential for healing adrenal fatigue

If you decide to do nothing else for your adrenals, I urge you to provide your body with a strong nutrient base. The vitamins, minerals and other micronutrients available in a pharmaceutical-grade supplement like the one we offer in our Personal Program are absolutely essential for healing adrenal fatigue — as well as for the everyday workings of your adrenal glands.

If you need additional support for adrenal health

Essential Nutrients provide an optimal nutrient foundation for your adrenal health. Yet some women need extra nutrient support for healing adrenal fatigue. Here are my top recommendations:

· Ashwagandha (Withania somnifera)

· Eleuthero / Siberian ginseng (Eleutherococcus senticosus)

· Phosphatidylserine

· Licorice root (Glycyrrhiza glabra)

· Extra B vitamins (B-complex)

You can begin on your own with the first two herbs listed above. If you do not notice improvement within a few weeks, see a functional medicine or BioSignature practitioner for a program that best fits your personal needs — dosage, timing, blood pressure, cortisol levels, and other factors should be taken in to consideration.

Vitamins like C, E and all the B vitamins have crucial roles in the reactions that occur in the adrenal cascade. And a mineral like magnesium provides necessary energy for your adrenals — and every cell in your body — to function properly. Calcium and several trace minerals like zinc, manganese, selenium, and iodine provide calming effects in the body. These minerals can help to relieve the stress that comes with and causes adrenal fatigue, which will ultimately lessen your cortisol output.
A strong nutrient foundation also supports the endocrine system overall. There is great synergism between the different organs of the endocrine system (including the adrenal glands), where each organ and its secretions interact with the others to upregulate and downregulate activity to keep us in balance. But as hormonal levels become deficient or excessive, the natural response of our cells is to compensate by increasing or decreasing their receptors for those molecules. To do all this optimally, they need nutritional support!

Small things, dramatic differences

Your adrenal glands are tiny in comparison to many other organs. They are roughly the size of a walnut, yet they have enormous responsibilities in your body. When they are functioning at their peak, these small glands can help you feel energized when you need to be and relaxed when it is time for rest. They contribute to the production of estrogen, testosterone, progesterone and so much more. But life’s demands can slowly drain the balancing power of the adrenal glands. Even the healthiest person’s adrenals, though evolutionarily equipped to handle periods of stress, become fatigued under chronic, unrelenting stress.
You have the power to lessen the burden on your adrenals — and your whole body. It doesn't take much. The small choices you make in regards to your nutrition and eating patterns will make a difference. Here’s my advice to you: support your foundation with a high quality nutritional supplement and eat good food in harmony with your body’s natural daily rhythms. Soon you’ll find the energy you thought you lost — and it’ll be here to stay!

Organic Protein Pancakes - A Great Alternative to Expensive Processed Protein Bars

2010-04-05T21:58:00.002+01:00

If you struggle to fit in foods or meals because of time constraints or you want a quick and easy snack to help keep your blood sugar stable and you don't want to spend your money on expensive highly processed protein bars then Homemade Protein Pancakes are ideal.

Here are the basic ingredients:

30g of Whey Cool or Whey Stronger Protein Powder
3 Large Whole Organic Free Range Eggs, mixed together
100g of Organic Ground Almonds
25g Melted Organic Butter
10g of Xylitol or Stevia
A Pinch Ground Celtic Sea Salt
10g Ground Organic Cinnamon
25ml Organic Rice Milk
Zest of 1 Organic Unwaxed Lime, finely grated

Mix all ingredients either by hand or in a blender, leave to rest for at least 20 minutes in the fridge covered before cooking.

Use Organic Walnut oil on a low heat for cooking.

Apart from the sweetener and sea salt, these pancakes are organic. They are wheat free, gluten free and the only diary is the butter. If you have diary intolerance and cannot handle butter, then substitute with either Avocado or Walnut Oil. Xylitol has zero effect on blood sugar levels so are a great addition on the Paleo or Low Carb Diet.

Cook on a low to medium heat in a pan using the walnut oil. Make them around 2-3 inches in diameter and allow 2- 3 minutes each. This recipe will produce a batch of around 10 - 12 pancakes.

I topped them with almond butter and cashew butter, you can also add blueberries or coconut, delicious!

The Paleo Diet | Fit, Lean & Healthy with Gregg Marsh

2010-04-03T10:52:00.001+01:00

The Paleo Diet | Fit, Lean & Healthy with Gregg Marsh

The Number One Reason Why People Fail to Succeed in Their Weight Management Goals

2010-04-02T12:48:00.005+01:00

The Answer is One Word…..Breakfast!

Its meaning is to break your fast from your nights sleep, but do we actually take notice of this fact?

Breakfast is the most important meal, what you eat for breakfast sets up your entire neurotransmitter production for the day. According to Charles Poliquin eating an Organic Meat and Nut Breakfast is the best single dietary tip for optimal leanness, energy and sustained mental focus.

The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.

Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.

There was a recent study by the University of Alabama in Birmingham (USA) which was published online March 30th in the International Journal of Obesity. It examined the influence exerted by the type of foods and specific timing of intake on the development of metabolic syndrome characteristics in mice. The research revealed that mice fed a meal higher in fat after waking had normal metabolic profiles. In contrast, mice that ate a more carbohydrate-rich diet in the morning and consumed a high-fat meal at the end of the day saw increased weight gain, adiposity, glucose intolerance and other markers of the metabolic syndrome.

Basically it says that having a high protein and fat meal as your Breakfast led to more stability of your blood sugar vs. a High Carbohydrate meal which leads to Insulin spikes and sugar crashes.

I have been evaluating clients diet diary’s for the last 10 years and every time I see someone for the first time, it’s a very similar story, either no breakfast, coffee on its own, or some type of carbohydrate meal.

This is the first goal I set any client; changing to a protein based meal as soon as you can after waking up,; the sooner the better to stabilise blood sugar levels and crate mental clarity for the day.

If you are away from home traveling on business or holiday then where you can, follow the guidelines.

It has been shown that the first 30g of dietary protein goes directly to your immune system. One reason why vegetarians have low immune systems. So if you wait until lunch time to have your tiny piece of chicken with your salad, then for probably 6 or 7 hours your body’s immune system has had nothing to fuel it. Then, the tiny portion of chicken you have can’t even be used to help you with your weight loss goals.

People, who train in the gym and can’t get results, look at your food!! Something isn’t working for you!!

This is the ideal “5 Day Rotation Meat and Nut Breakfast” courtesy of Charles Poliquin.

Tea, coffee or herbal infusions are permissible, Milk and Juice or other liquids are not allowed.

Day 1
• 1-2 Buffalo Meat Patties
• 1 Handful of Macadamia nuts

Day 2
• 1 Large Venison Steak
• 1 Handful of Cashew Nuts

Day 3
• 1-2 Lean

Turkey

Burgers
• 1 Handful of Almonds

Day 4
• 2 Lean Ground Beef Patties
• 1 Handful of Brazil Nuts

Day 5
• 2 Chicken Breasts
• 1 Handful of Hazelnuts

Eggs are a healthy nutritious food, until we get our hands on them.........

2010-03-31T18:20:00.003+01:00

Jonny Bowden is a renowned nutritionist from the USA, he agrees with Udo Erasmus, the author of Fats That Heal, Fats That Kill
and Charles Poliquin also states this fact in his latest Pod-cast on fat loss. To keep your cholesterol at the right levels we should avoid aged foods containing cholesterol or fats, aged, stored, scrambled, mixed or whipped foods contain increased amounts of oxidised fat and cholesterol molecules and decreased amounts of anti-oxidants that prevent their oxidation and protect our arteries. Fresh foods do not present this problem. It is also known that high heat causes fats to oxidise e.g. heating pans very hot to make an omelette, can cause the fats in the eggs to oxidise as well as the fat in the pan.

The healthiest way to eat eggs is soft poached or boiled.

Top tips on how to Increase your body fat

2010-03-31T09:00:00.004+01:00

What’s that you say? This must be a mistake; no one would write an article on how to put on body fat!

The art of reverse psychology is not a new concept. The advertising industry has been using it for years. I often publish tips of the trade on how to lower body fat, the best ways to lose weight etc.

I thought I would give you the top ways to put on fat just for a change…….

Attend aerobic exercise classes especially spinning.
Eat a low fat cereal for breakfast
Use diary as your primary source of protein
Use cheap supplements bought from a high street shop
Make lunch your first meal of the day
Drink coffee after lunch and into the evening
Never eat organic, grass fed or free-range foods
Make sure that you drink less than 2 litres of water every day and make sure that its tap water.
Watch TV late every night, especially after 11pm
Train first thing in the morning on an empty stomach.

At first I was only going to give you ten tips, but I couldn’t help but give you a few more, just because they are so easy to follow.

Never have a post workout shake.
Use NSAIDS (anti – inflammatory drugs)
Make sure that your Blackberry, iPhone or Mobile phone is always switched on, especially next to you when you go to bed, and use it for your alarm call.
Check your email as much as possible, at least every 30 minutes.
Always get less than 8 hours sleep every night
Only eat 3 meals a day and make sure that they are more than 3 hours apart
Follow a low fat diet
Eat starchy carbs every day, especially those advertised as a health food
Keep a TV in your bedroom and always leave it on standby
Make sure that your one healthy meal is always eaten at night time, especially about an hour before bed (around 10pm works best)
Always exercise at night time, especially after 6pm
Try and diet at least 2 or 3 times per year, especially after Christmas, before your summer holiday and after your summer holiday.
Try one of those health bars as advertised by the girl in the red bikini on TV
Use a Microwave to reheat, defrost or cook your food in.
Eat tinned fish, especially tuna, for the extra mercury

I could have added at least more than another 25 tips, but I think you get the picture……….

Precision or Guess Work?

2010-03-28T20:40:00.002+01:00

The fitness industry is at an all time high, it seems that it has survived the credit crunch, certainly in London, the demand for personal training, gym memberships and weight loss information is very high.

But how much of the information we get is accurate? If you have the time to wade through all of the latest articles in newspapers, magazines and online forums, then you will get many many different points of view.

Who do you do believe? Who should you believe?

As someone who has spent the last 10 years working in this sometimes very confusing ever changing industry, I have found that sticking to the simple basics always works.

So here is my top five simple, basic non-fad, non-latest fad tips to long term, health, happiness and leanness:

1. Do a proper detox - clean out your liver, gut and replace the good bacteria that was depleted from your last course of antibiotics, even if it was a few years ago...............

2. You can only absorb what you can assimilate, get your stomach acid levels checked.

3. If it wasn't around 10,000 years ago, don't put it in your mouth. I don't ever remember reading about the ancient Greeks eating bran flakes or toast and jam..................or the Celts eating Paninis.........

4. You can't drown from the inside, drink enough good clean water dependant on how much you weigh, and for most people it's way above the outdated government guideline of 8 glasses per day, try 16 glasses and see how much better you feel.

5. Where possible eat clean foods, clean means no hormones, no pesticides, no fungicides, no herbicides. There should be nothing in your diet that you cant spell without the aid of a chemical encyclopedia......

When a client is dedicated and is willing to work hard to get results.

2010-03-24T23:37:00.003Z

To lose 13 pounds of body weight in under 6 weeks requires dedication to attend regular gym sessions, focus on what food you put in your mouth and support from your friends and family. It also takes a correct plan of action involving a healthcare professional.
For example my boiler recently needed a new diaphragm (I didn't know that boilers had diaphragms!). I am not a qualified boiler engineer so I wouldn't have attempted to fix it myself, I called in a certified engineer, the job was done quickly and efficiently.
My point is: if you want to lose weight, why struggle by yourself, why dont you just hire a certified professional and get real results real fast!
Stop trying to fix something you think you know about because you read about in Zest Magazine or Men's Fitness.

Read how Mary-Anne, lost 44 pounds in 4 months
http://www.fitleanandhealthy.com/mary-anne_25.html

Justin dropped from 11.4% to 6.2% body fat in 7 weeks
http://www.fitleanandhealthy.com/justin_lia_lam_27.html

Carrie's lost 14 pounds and 5% body fat in 10 weeks
http://www.fitleanandhealthy.com/carrie_smith_24.html
See Carrie in action:
http://www.facebook.com/video/video.php?v=1220664751338

Sarah R. lost 21 pounds in 18 weeks and keeps losing weight each week.
See Sarah in action with a 50kg Deadlift:
http://www.facebook.com/video/video.php?v=1360837335565

As of today my client Damien M. lost 13 pounds in less than 6 weeks, and has set his sights on the next 13 pounds by the start of May.

What does it take to get Fat Loss Results?

2010-03-20T16:18:00.002Z

I get asked this question on a daily basis by gym goers, prospective and current clients alike. I tell them all the same answer, Patience, Determination, Focus, but most of all they need a Plan.
This means planning your next day's meals, your supplements, even your sleep needs planning.
If you have spent the last 15 years with little exercise, poor diet, excessive alcohol and high stress, its going to take more than a weekly trip to the treadmill and the typical low fat, low calorie diet to reverse these effects.
This is basically where 95% of the people I consult with are, before they begin The Fit, Lean and Healthy Programme.
So get a Plan, set your Fat Loss goals, hire professional help if necessary, be determined but most of all have patience.

Latest Fat Loss and Sports Conditioning News

2010-03-20T15:20:00.000Z

All the latest Fat Loss and Sports Conditioning News is available from my Facebook Page:

Romanian Deadlift with the Low Pulley

2010-03-19T17:52:00.000Z

This exercise is great at targeting the whole posterior chain, back, butt and hamstrings:

2010-03-18T12:32:00.003Z

Without a doubt this is one of the best exercises to tone your Lower body, especially your butt!

2010-03-18T08:55:00.004Z

I learned this Fat Loss tip from Charles Poliquin in 2006. 100% guaranteed if your goal is weight loss or muscle gain. It works for both, the key is how much you eat, at least 100g for fat loss, 250g for muscle gain.
http://charlespoliquin.com/ArticlesMultimedia/Articles/article.aspx?ID=270

Back to Normality

2010-03-15T13:45:00.001Z

Monday 15^th March 2010

Back to Normality

Today I had my first solid protein meal since I started my 7 Day Nutritional Cleanse;

150g Grass Fed Buffalo Patty

50g Organic Cashew Nuts

½ Avocado

50g Raspberries

1 Tbsp Extra Virgin Avocado Oil

My taste buds were quite heightened, the flavours were immense, it wasn’t a heavy meal but it gave me full satisfaction.

Today it’s back to a full training schedule with an Upper Body workout. I was able to increase my lifts by 10%.

I am now going to do a Modified Testosterone/Insulin protocol to increase lean muscle mass and drop body fat over the next 8 weeks. I will be attending the Charles Poliquin Biosignature Modulation Course to recertify in May and want to be in the best possible shape I can.

I am looking forward to the results that 8 weeks of hard work will now be achieved since I have cleansed out my full system. I lost 18 pounds within the 7 days, its more than likely that my weight will go back up within the next 2 days as I go back to solid food, this in theory should be lean mass as I increase my protein intake.

For next 2 weeks I will be following a strict Paleo Style Diet with a cheat meal once every 5 days.

Day 7 of My 7 Day Nutritional Cleanse

2010-03-14T21:43:00.002Z

Sunday March 14^th, 2010.

This is the final day my seven day nutritional cleanse.

Sleep was uninterrupted for the first time this week, sign that my organs are finally clean.

My Plan for day 7

Upon awakening:
15 grams of Modified Citrus Pectin in a full glass of water.

Meal 1:
Inflam Px, 3 scoops in ¾ liters water
20 grams of glutamine
15 B.C.A.A. Excellence
5 Yang-R-ALA
2 UberZinc 2.0

Meal 2:
30 grams of Primal Reds in ¾ liters water.
20 grams of glutamine
15 B.C.A.A. Excellence
5 Yang-R-ALA
1 Über C
2 P1P2 Balance

1 Organic English Apple, I introduce one fruit, as tomorrow, I am back to my regular diet.

Meal 3:
Inflam Px, 3 scoops in ¾ liters water.
20 grams of glutamine
2 Multi-Intense without Iron
15 B.C.A.A. Excellence
1 Über C
2 P1P2 Balance

2 UberZinc 2.0
1 bowl of raw organic spinach

Meal 4:
30 grams of Primal Reds, mixed in ¾ liters of pure water
20 grams of glutamine
15 B.C.A.A. Excellence
1 Über C
2 P1P2 Balance
A mixture of Extracts of Schisandra berry, Rhodiola Rosea and Siberian Ginseng

Meal 5:
Inflam Px, 3 scoops in ¾ liters water.
2 Multi-Intense without Iron
20 grams of glutamine

5 B.C.A.A. Excellence
5 Yin-R-ALA
2 Hepato Force
4 Über Mag

1 cup of Brown Rice
1 cup of Artichoke

Meal 6:
30 grams of Primal Greens mixed in ¾ liters of pure water
½ cup of Brown Rice
20 grams of glutamine
1 Perfect E 3.0
2 Hepato Force
5 Yin-R-ALA
4 Über Mag

Before bed:
15 grams of Modified Citrus Pectin, 1 in a full glass of water.
I also drink a supplemental glass of water within 10 minutes of doing the fiber solution.

6 pumps of Topical Mag on skin.

Comments:
I went for a 3 hour walk along the river with my wife Siobhán today, it’s the first sunny day we’ve had in weeks and it felt great, clear body, clear mind. The key is to do something physical every day.

General rules about the cleanse:
To quote Charles Poliquin: “If you are not going to commit 100%, don’t bother with it. Water boils and turns into steam at 100 degrees Celsius, 99 degrees does not do it”
Weigh out all of the drinks and glutamine, it’s very important to make sure your tubs of drinks last the week and that you have equal doses each day.
Unless you are going to be at home all week, spend an hour the day before you start the cleanse prepping your pill bags, you will need 6/7 bags made up for each day, that’s around 50 made up, in the fridge so each morning you can grab and go. The last thing you will want to do is to be having to carry loads of pill bottles every where. Also I found it ideal to weigh my drinks out into small containers each day so I could carry them around with me.
You must exercise daily on the cleanse. If you don’t exercise, the lymph won’t move around. The lymph does not have a motor like the blood of the heart. The more you move, the more the lymph works. That is another reason why fat individuals have poor immune systems.

The first few days are the hardest. I did a full weeks work during the cleanse, you may opt to take a few days off, or maybe start on a Friday so you have the weekend to get used to lower energy and possible lethargy. The more toxic you are the harder it will be and the more tired you will be and headaches will probably also hit you.
I had to make sure that the shakes came in regularly; to keep my sanity otherwise it wouldn't have been pretty for my clients or my family.

The cleaner your diet is, the easier it is to do the cleanse.

Make sure you do one form of external cleansing per day, such as infra-red saunas, massage, acupuncture, yoga etc.....

Personal Goals Achieved:

The main reason why I wanted to complete such a comprehensive cleanse was because of the pain reduction described by Charles when he did his cleanse. I had surgery on both of my knees 12 weeks ago and my healing process was very slow, constantly in pain. The general anesthetic from the two surgeries took a toll on my digestive system. I can say hand on heart that I have achieved 100% success with my goals. My knees feel great, my head is clear, I feel lighter (18 pounds lighter!), my stomach has shrunk and my pre Christmas Jeans now fit me once again!

These are the products required to complete the full 7 Day Cleanse:

Product	Bottles/tub
BCAA Excellence	1
Multi-Intense without Iron (females use with iron)	1
Yang R-ALA	1
Amino Acid Supreme	1
Hepatoforce	1
Ubermag	1
P1 P2 Balance	1
Yin R-AlA	1
Perfect E	1
Über C	1
Holy Basil Supreme (for headaches)	1
Topical Mag	1
Schisandra Berry Extract	1
Rhodiola Root Extract	1
Siberian Ginseng extract	1
Organic Castor Oil	1
PaleoCleanse	1
Inflam Px	1
Primal Fiber 1	1
Primal Fiber 2	1
Phyto Px	1
Primal Reds	1
Primal Greens	1
PectaSol-C Modified Citrus Pectin	1
L-Glutamine	600g
Pill Bags	50

Day 6 of My 7 Day Nutritional Cleanse.

2010-03-13T19:33:00.001Z

Saturday March 13th, 2010.

This is day six of my seven day nutritional cleanse.

Sleep interrupted at 3am with a severe pain in my Liver, as to what can only be described as someone trying to stand on my rib cage. However as soon as I went to the toilet it went, it’s as though my liver was telling me to get rid of a load of toxins.

I woke up with great energy and immediately set about to be productive. I feel the best I have felt in a long time, good morning energy, I feel light in my stomach and clear headed. Whatever toxins that have come out of me were really affecting my thoughts, deeds and actions!

What I learned from yesterday:
My knees and back feel awesome. The Joy of being Pain free is immense! Looking forward to getting stuck into the next few weeks, I will be more productive and have great new plans in the making.

Magnesium is essential for detoxifying, I needed at least 6 pumps of the Topical Mag each night and the additional magnesium after my saunas was crucial.

My Plan for day 6
I have tried to follow this cleanse as close as possible to the Poliquin 7 day Nutritional Cleanse, so today I planned to eat some Black/Purple Rice (had to send my wife Siobhán out to a West London Asian food shop to search some out as it’s not easily available).

Upon awakening:
15 grams of Primal Fiber 1 in a full glass of water.

Meal 1:
PaleoCleanse, 3 scoops in ¾ liters water
20 grams of glutamine
15 B.C.A.A. Excellence
5 Yang-R-ALA

2 ÜberZinc 2.0

Meal 2:
30 grams of Phyto Px in ¾ liters water
20 grams of glutamine
10 Amino Acid Supreme
15 B.C.A.A. Excellence
5 Yang-R-ALA
1 Über C
2 P1P2 Balance

Meal 3:
PaleoCleanse, 3 scoops in ¾ liters water
20 grams of glutamine
2 Multi-Intense without Iron
15 B.C.A.A. Excellence

5 Yang-R-ALA (extra yang)
1 Über C
2 P1P2 Balance

2 UberZinc 2.0

Meal 4:
30 grams of Phyto Px, mixed in ¾ liters of pure water
20 grams of glutamine
10 Amino Acid Supreme
15 B.C.A.A. Excellence
1 Über C
4 Über Mag

2 P1P2 Balance

1 cup of Organic Red Cabbage, new vegetable of the day.

1 bowl of Purple Rice

Meal 5:
PaleoCleanse, 3 scoops in ¾ liters water.
2 Multi-Intense without Iron
20 grams of glutamine
5 Yin-R-ALA
2 Hepato Force

5 B.C.A.A. Excellence (extra dosage)
4 Über Mag

½ bowl of Purple Rice (had cravings whilst watching the rugby matches, I allowed myself a little more)
A mixture of Extracts of Schisandra berry, Rhodiola Rosea and Siberian Ginseng

Meal 6:
30 grams of Phyto Px mixed in ¾ liters of pure water
20 grams of glutamine
1 Perfect E 3.0
2 Hepato Force
5 Yin-R-ALA
4 Über Mag

Before bed:
15 grams of Modified Citrus Pectin, 1 in a full glass of water.

I also drink a supplemental glass of water within 10 minutes of doing the fiber solution.

6 pumps of Topical Mag on skin.

Comments:

My GI tract is dumping loads of toxins, glad I am using that much fiber to pull it out.
The glutamine in such a high dose is essential to repair the intestinal lining. Glutamine is the primary repair ingredient for sealing any symptoms of leaky gut. It is also a superb immune booster.
I had a 15 minute sauna after my workout, which today consisted of Forearms and Rotator Cuff work 12 sets of 12RM.
After I post this Blog my wife and I are going to the Cinema to watch the new Matt Damon film, she will have popcorn, I will have my 6^th meal, that will be torture!

Day 5 of My 7 Day Nutritional Cleanse.

2010-03-12T18:54:00.001Z

Friday March 12^th, 2010.
This is day five of my seven day nutritional cleanse.
Sleep was interrupted at 1.55am, Liver still dumping toxins. Went to the toilet and felt as if my right kidney was also being cleaned out. However went back to sleep quickly and woke up rested.
What I learned from yesterday:
Add more Zinc and BCAA’s at meals to try and combat excessive weight loss and extra magnesium for the sauna.
Don’t use Brussels sprouts for the cleanse, stomach felt bloated last night, couldn’t eat anything in the evening like I have done the previous nights. GI Tract dumping lots of toxins this morning.

My Plan for day 5

Upon awakening:
15 grams of Modified Citrus Pectin in a full glass of water.

Meal 1:
PaleoCleanse, 3 scoops in ¾ litres water. This medical food is to further improve my pH.
20 grams of glutamine
15 B.C.A.A. Excellence
5 Yang-R-ALA

2 ÜberZinc 2.0

Meal 2:
30 grams of Phyto Px in ¾ litres of water. Switching here to, to prevent taste fatigue again.
20 grams of glutamine
10 Amino Acid Supreme
15 B.C.A.A. Excellence
5 Yang-R-ALA
1 Über C
2 P1P2 Balance
Cup of Tropical green tea

Meal 3:
PaleoCleanse, 3 scoops in ¾ litres water
20 grams of glutamine
2 Multi-Intense without Iron
15 B.C.A.A. Excellence

5 Yang-R-ALA (training legs this afternoon, need extra yang)
1 Über C
2 P1P2 Balance

2 UberZinc 2.0
1 cup of Organic Spinach, new green vegetable of the day.

Meal 4:
30 grams of Phyto Px, mixed in ¾ liters of pure water
20 grams of glutamine
10 Amino Acid Supreme
15 B.C.A.A. Excellence
1 Über C
4 Über Mag (extra dose for sauna)

2 P1P2 Balance

Meal 5:
PaleoCleanse, 3 scoops in ¾ litres water.
2 Multi-Intense without Iron
20 grams of glutamine
5 Yin-R-ALA
2 Hepato Force

5 B.C.A.A. Excellence (extra dosage)
4 ÜberMag
1 cup of Organic Spinach
A mixture of Extracts of Schisandra berry, Rhodiola Rosea and Siberian Ginseng

Meal 6:
30 grams of Phyto Px mixed in ¾ litres of pure water
20 grams of glutamine
1 Perfect E 3.0
2 Hepato Force
5 Yin-R-ALA
4 Über Mag

Before bed:
15 grams of Modified Citrus Pectin, in a full glass of water.

I also drink a supplemental glass of water within 10 minutes of doing the fiber solution.

4 pumps of Topical Mag on skin.

Comments:
Felt REALLY good in training today, Lower body workout, 60 minutes. Completed 8 sets of 10RM on quads and hamstrings then did 7 sets of 10 Deadlifts, planned for 10 sets, but body told me 7 was enough!
Knee was a little weak before training, once warmed up felt better, the deep tissue massage I had on Wednesday is now giving me the benefit of a better range of movement.

Putting the castor on my back last night was beneficial as today it felt very mobile.

No headaches.

Now I know why Charles Poliquin and Eoin Lacey reported enhanced mental clarity.
I am looking forward to the next two days as I am now off work until Monday, I will enjoy the weekend of 6 nations Rugby!