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The Best Fish Oil Money Can Buy

Why not all fish oil is created the same.

A while ago Stephen from 4 Hour Life posted Costco vs. The World Round 1: Fish Oil and the Search for the Ultimate Omega!. At the time I had not yet got my Feremented Cod Liver Oil so I could not comment on it directly but did link to this article about Why Feremented Cod Liver Oil.

Since then I have started taking FCLO and High VItamin Butter Oil regularly. I had such a hard time getting it shipped to Canada that I setup FCLO Canada, one of the reasons I have not been blogging much. There is another important article about fish oil that Chris Kresser wrote a while ago When it comes to fish oil, more is not better. In that article he references a number of studies that show long term negative affects of concentrated fish oil. He states that

  • Omega-3 fatty acids are highly vulnerable to oxidative damage.
  • Lowering omega-6 (from industrial seed oils found everywhere in everything) is much more benificial
  • There are dangers with studies that isolate a single nutrient
  • I view FCLO as primarily a source of fat-soluble vitamins (A, D, K2 and E) – not EPA and DHA.
  • In the context of a nutrient-dense diet that excludes industrial seed oils and refined sugar, and is adequate in vitamin B6, biotin, calcium, magnesium and arachidonic acid, the risk of oxidative damage that may occur with 1g/d of cod liver oils is outweighed by the benefits of the fat-soluble vitamins.

FCLO combined with High Vitamin Butter Oil also has added benefits as described by Chris Masterjohn in On the Trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery Finally Solved.  In that article he states Dr. Price “found the combination of cod liver oil and high-Activator X butter to be superior to that of cod liver oil alone.”

Tim also discuss using FCLO in the 4-Hour Body.  In the Tripling Testosteron chapter he recommends using it to boost testosterone levels.  I have searched around for any other scientific info on the mechanism here but couldn’t find anything, if you know of any please let me know.  Stephen at 4 Hour Life wrote about it here.

So what makes Fermented CLO different from other Cod Liver Oil.  Take a look at these two articles (1,2) by Dave Wenzel, the owner of Green Pastures, where he explains how the conventional process to make fish oil strips a lot of the nutrients.

New Blogs I am following

I have recently started following two other really good blogs.  The Bullet Proof Exec by Dave Asprey and Wellness Mama by Katie.

One thing you may have heard of is Bulletproof coffee which comes from Dave’s blog.  The recipe is 500 ml of coffee, 2 table spoons of grass fed butter and 30 grams of MCT oil.  I have been using coconut oil which is 60% MCT.  I have also switched to decaffeinated coffee (still made in a french press) to try to help get to sleep faster.   Dave also discusses removing mycotoxins from you diet, he advocates a Paleo diet as well and has a really good infographic on what kinda of food is good and bad.  Dave also discusses sleep a lot as well, which is my big interest because I still do not get to sleep quickly.

On the Wellness Mama site the thing I like the most is the healthy living section.  Here Katie talks about homemade ways for things like shaving cream, toothpaste, shampoo and baby care.  I have not yet made any of these but plan to soon.

I will try to keep my updates more frequent.  If there is anything specific you would like me write about please let me know.

Mi40 Results

Cutting it short at day 35

You are probably wondering why I am not doing the full.  First off I had great results with this program.  I think I am at my biggest and leanest that I have ever been.  I will be getting a BF% test done soon to find out specifics.  So if it is a good program and I had success then why stop with only 5 days left?????  Well Ben just started a contestwith some pretty cool prizes.

Before MI40

Before Pic On Day 3 of MI40

After MI40

After pic MI40 May 3rd 2012

I am pretty happy with the results so far. I will be updating my routine shortly to show all of the meals and supplements I have been doing.

Because the contest starts in a few days I am going to rest up, sleep and eat as much as I can and start the program all over again on the 7th.

Check out the prizes

Anyone wants to join me let me know via email or in the comments.

The Ignorance of Meat Eating Ethics

First an update.  I am almost finished the 40 day MI40 program.  I will be posting an update when done.  I am probably the biggest and strongest that I have ever been, all while I’ve lowered my body fat.  It is a very effective program.  Now on to the “meat” of the post.

The blogosphere has been talking a lot about meat lately. Since the New York Times posted this article[1] about an absurd pseudoscience study claiming meat consumption increases morbidity risk, and the amount of reaction to it from more logical people[2][3][4][5][6][7]. Then the New York Times posted this contest[8] asking people to submit in 600 words or less why it is ethical to eat meat, but your not allowed to talk about how the meat is raises and processed … really? That got a couple good responses from Mark Sission[9] and Richard Nikoley[10].

This talk about ethics made me recall a video I saw recently on youtube or some video site. It is a hidden camera show where the store makes fresh sausage. How fresh? Live pigs fresh, see below. This is suppose to be funny, but to me I was disturbed. Not at the fact that they are pretending to kill a live pig for food, the fact that the people were OK with buying and eating sausage UNTIL they see the process used to make it.

We have become so disconnected with our food source and are so ignorant to where it comes from that we are disturbed when we actually see it. I think this is unethical.


It also makes me recall the iCaveman episode where Robb takes down an elk with an Atlatl below (25 minute mark).  They NEEDED to kill the elk for food to survive, but the emotional element of killing the animal was not lost.  This is a fact of life, and has been for millions of years.

I actually think that Mark Zuckerberg gets it.  Last year he stated “The only meat I’m eating is from animals I’ve killed myself,” and shortly after “I just killed a pig and a goat.”  But the best quote of his is

Every year I have a yearly personal challenge. It’s a good way to explore different things I wouldn’t normally do and challenge myself. Towards the end of last year I reflected a bunch of how thankful I was that we were building so many good things and things have gone well so far and I decided to make this year’s challenge around being more thankful for what I have. I struggled for a while about how to implement this, but eventually decided that forcing myself to get personally involved and thank the animals whose lives I take in order to eat them was the best day-to-day way to remind myself to be thankful. So every day when I can’t eat meat I am reminded of why not and how lucky I am, and when I do get the chance to eat meat it’s especially good. This challenge also has the benefit of making me generally healthier, and I’m also learning a lot about sustainable living.

Would you be OK with killing your own food?  If not why are you OK sitting on your ass while someone else does it for you in a factory?

 

  1. http://www.nytimes.com/2012/03/13/health/research/red-meat-linked-to-cancer-and-heart-disease.html
  2. http://robbwolf.com/2012/03/14/red-meat-part-healthy-diet/
  3. http://www.cavemandoctor.com/2012/03/13/red-meat-consumption-and-mortality/
  4. http://freetheanimal.com/2012/03/new-study-driving-watching-red-meat-can-kill-you.html
  5. http://www.marksdailyapple.com/will-eating-red-meat-kill-you/
  6. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/839/The_Red_Meat_Study_Scare_What_Do_We_Make_Of_It.aspx
  7. http://blogs.discovermagazine.com/crux/2012/04/05/chocolate-red-meat-can-be-bad-for-your-science-why-many-nutrition-studies-are-all-wrong/
  8. http://learning.blogs.nytimes.com/2012/04/19/is-it-ethical-to-eat-meat/
  9. http://www.marksdailyapple.com/is-eating-meat-ethical/

Occam’s Protocol VS Mi40 by Ben Pakulski

I have never been a fan of Occam’s Protocol workouts. I personally have never followed it because my goals always have a component of athleticism for the sports that I play and coach, and Occam’s would not help me with that goal. I did experiment with Joe Defranco’s a”Westside for Skinny Bastards” program for a month, I had some small gains but felt that my cardio suffered so I went back to the Crossfit Football WODs (Workout Of the Day).

I previously reviewed Mike Geary’s Truth About Six Pack Abs e-book.  I did like it and thought it might be useful for some people that want a more detailed guide to follow than what is in the 4 Hour Body.  In the e-book Mike refers to a program called “No Nonsense Muscle Building” by a guy named Vince Delmonte.  I did not buy that program (yet) but I did sign up for his newsletters because he has some great info for free.  A while ago Vince helped his coach Ben Pakulski create a program as well.  I some how was able to view a video on vimeo of Ben giving a talk at a conference that Vince put on last year.  This was a really good presentation.  Any bodybuilder will have a good grasp bio-mechanics and nutrition, but I was thoroughly impressed with Ben’s.  When someone says things like “humans were really only meant to consume meat and vegetables”  and “bicep full range of motion requires the triceps to be contracted at the bottom” I immediately take them a bit more seriously.  Ben also has a degree in Kinesiology from the University of Western Ontario, a pretty good Canadian University.  His is also one of the top IFBB bodybuilders in the world.  He recently came in second at the 2012 Flex Pro, and just the other day came 4th in the Arnolds.  I have never been a huge fan of bodybuilding, but I have paid attention to it a little bit.   Ben has previously competed in the Mr. Olympia but this year qualifying is more difficult[1] and placing 4th in the Arnold’s left him one spot out of qualifying for this years Mr. Olympia.

I usually would not recommend following an elite level body builders program.  In my opinion this program is different that a workout that you would find in your latest issue of Muscular Development or something like that.

  1. Ben actually trains regular drug free clients as well.  He has experience as a trainer and trainee.
  2. I think Ben understand physiology very well and I really like this quote from his sales page “maximizing recovery, controlling inflammation and balancing hormones”
  3. Ben is not a genetic freak like other high level bodybuilders like Arnold or Dorian Yates or Jay Cutler.  This seems to be the consensus on what others say in the bodybuilding community as well.  Ben just works smarter and harder than the rest.

I bought the package and skimmed through it a few months ago.  I just recently took another serious look at it, specifically the nutrition section.  Now there are some really interesting explanations of endocrinology for building muscle while minimizing fat gain.  Specifically carbohydrate timing, which is one of the things I frequently criticize the 4 Hour Body for missing.  There is a catch 22 problem when timing carbs for muscle gains and fat loss.  Dietary carbs cause insulin release which is anti-catabolic for muscle, something I have talked about before.  But keeping carbs low pre workout will increase growth hormone release[2]  so how do we optimize growth hormone without being in a catabolic state which causes muscle mass?  Ben has a really good plan for carbohydrate timing specific for this outlined in his nutrition manual of the Mi40 package.

Ben, like Tim, talks about time under tension a lot, he likes to call it ‘intensions’.  He uses a common 4-0-1-0 tempo that is common in bodybuilding programs, but a bit different than the 5-0-5-0 tempo that Tim suggests.  I like how Ben explains tension and how to optimize it.  I really like this quote “Muscles do not know how much weight you are using.  They only know how much tension is actually going through them at any one moment.”  Never thought of it like that, and in a quest to get stronger have always lifted more than I probably should have.

There is also an extra that Ben adds on to his sets that he calls NOS which is short for Neurological Overload Sets.  This is pretty much a specifically calculated drop set that you do on your 5th set.  I have always been a huge fan of drop sets, they have always worked well for me and know there is some explanation as to why.  Ben has some video’s explaining NOS that I will embed below.

And he wears vibram five fingers, got my respect from that alone.

Here are some links to so free info you can get from Ben.

Just to be thorough in my review, here are some of the things I don’t like about the program. First the info is a bit scattered, because there are 8 different PDFs it is hard to quickly skim through and get the necessary info. Also the writing in the program still feels like I am trying to be sold something, I am not sure why but a lot of it feels like filler. I would rather it be shorter and more concise. The upsells I did not buy so I am not sure how good or bad they are. Also the price is a bit high, there is a sale on right now because of the Arnold’s but it will be over in a few hours.

So I do recommend this to ANYONE that lifts weights, not just those trying to bulk up. Why? Because the nutrition info included is for optimizing muscle gain and fat loss, what most people are trying to do. I would NOT recommend this program for someone that has a lot of fat to lose, that is a slightly different physiological approach in my opinion and The Dark Side of Fat Loss would be my recommendation. Ben’s scientific approach makes sense to me and is backed up by all the other reading that I have done, add in his practical guide to follow and you’re set. I am going to put in some serious effort into this and report back after I complete the 40 days. Check out some video’s below.

Ben Explaning Intentions

Ben Explaning NOS (Neurologica Overload Set)

  1. http://www.musculardevelopment.com/news/breaking-news/3629-new-olympia-qualifying-rules-for-mens-bodybuilding.html
  2. http://anthonycolpo.com/?p=244

Paleo Summit

paleo summit

I apologize for being 7 days late posting this.  Things have been a bit busy for me lately and I haven’t even started watching these talks yet myself.

What is the Paleo Summit?  It is a 8 day event with 23 presentations put on by Sean Croxton of Undergroundwellness.com (one of my favourite podcasts).

Who is presenting at the Paleo Summit?  The list has all of  the experts in the nutrition and Paleo community:

  • Mark Sisson
  • Dr. Jack Kruse MD
  • Sarah Fragoso
  • Erwan Le Corre
  • Paul Jaminet, Ph.D.
  • Dr. Thomas O’Bryan
  • Matt Stone
  • Nora Gedgaudas
  • Mat Lalonde, Ph.D.
  • Amy Kubal, RD
  • Denise Minger
  • Chris Kresser
  • Reed Davis
  • Paul Chek
  • Dallas & Melissa Hartwig
  • Dr. Allison Siebecker
  • Dr. Catherine Shanahan MD
  • Keith Norris
  • Dr. Daniel Chong
  • Jimmy Moore
  • Stephanie Greunke, RD
  • Dean Dwyer

When is it?  The talks are free for 24 hours the day they run from last week, February 26th to tomorrow March 4th.  The good news is that you will be able to upgrade and get all of the talks plus a ton of bonuses for $67.  No I did not wait until now to tell you because of the affiliate link for the upgrade, I even have to pay the $67 myself 😦

But the bonuses are real bonuses, not just normal ebook marketing upsells.  You get the Whole9 Success Guide which is usually $39 at Whole9life.com.  The Last 4 Doctors You’ll Ever Need by Paul Check, usually $24.95.  The Underground Cookbook which is an upsell of the Dark Side of Fat Loss which cost $39.  The Practical Paleo Guide by Diane from Balancedbites.com.  And a few other upsell bonuses that are pretty useful.  A bonus video interview with Dr. Cate Shanahan, transcripts, and access to the audio and video files.

Is it worth it?  Well I am buying it so I think it is.  I wanted to buy some of these bonuses already any way so to me it is a really good deal.  I still have not bought the Dark Side of Fat Loss, which I will soon and review for everyone.  I have a feeling that it will be one of the best resources that has theory and practical information.

 

Recipe: Liver Stuffed Chicken

Just a quick post about a meal I cooked up a while ago from the Paleo Recipe Book.  I combined and altered a couple recipes, the liver and bacon on page 266 and the coconut breaded chicken on page 85.

Prep

Coconut Breaded Chicken

Finished Product

The Big Fat Missing Chapter

Condtradictions of the lipid hypothesis in The 4-Hour Body

Great read for more info on this topic

Great read for more info on this topic



In the book that states “Everything Popular is Wrong” you would think there would some strong points against the conventional thoughts on fat (specifically saturated fat) and the lipid hypothesis.  What the heck is the lipid hypothesis?  Here is a good summary from wikipedia:

The lipid hypothesis was one of two hypotheses (the other being the chronic endothelial injury hypothesis) developed in the 1850s to explain the pathogenesis of atherosclerosis. It proposes a connection between plasma cholesterol level and the development of coronary heart disease.

Note: The connection between dietary cholesterol and serum (blood) cholesterol is also strongly related to this hypothesis, but is a separate and distinct hypothesis.

The science that was used to ‘prove’ the lipid hypothesis has been proven to be faulty[1][2][3].  Rabbits were fed cholesterol from animal products, which, is not part of a normal diet for rabbits.  The results were not the same using dogs and rats.  There also is many studys that show low cholesterol is actually associated to a higher overall morbidity rate [4].  And that most people admitted to hospital for heart attacks don’t have high cholesterol [5].  The immediate assumption from doctors is then, ‘…  the current guidelines may not be low enough …’ which to me is illogical and short sighted. Not only is cholesterol show to be not a good marker but calculating the so called bad (LDL) cholesterol is a estimated calculation not a measured test [6].  It is also important to understand what cholesterol is, what it is used for, and why it is a ‘good’ thing to have in the right context.

It is an essential structural component of mammalian cell membranes and is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acidssteroid hormones, and vitamin D.

Why is the lipid hypothesis still thought to be true in North America?  Well 1) Politicians with no scientific background wrote dietary guidelines based off Ancel Keys bad science in 1977[7] 2)Pharmaceutical companies make a lot of money selling cholesterol lowering drugs (statins) that work in the sense they lower your cholesterol, but don’t work because lowering cholesterol does not solve the actual cause of poor health.

The hypothesis that has more logic and science being the chronic endothelial injury hypothesis.  The idea is that inflammation is the primary cause of CHD and cholesterol (LDL) oxidation occurs after there is inflammation, as a defence mechanism.  The research points to this as a more correct answer to the cause and effect of CHD.  A good talk on this topic was given by Chris Masterjohn at the Ancestral Health Symposium

Tim addresses the lipid hypothesis in his book, but this is hidden at the end of the chapter “Sex machine I: Adventures in Tripling Testosterone”

But isn’t cholesterol bad for you?

This belief is based on the Lipid Hypothesis of cardiac health (cholesterol = bad), which I disagree with based on the sum of total available evidence.  Between 2006 and 2009, I had obsessed over lower my total cholesterol.  The outcome?  Lower testosterone and fatigue.

I’ll take my egg yolks, thank you very much.[8]

It is great that Tim addresses cholesterol and the Lipid Hypothesis, but I think he could have done a better job.  I think this should have been addressed in the Subtracting Fat chapter with a complete page.  Cholesterol is big deal these day with all the marketing companies put into the “Heart Healthy” scam and the money they pay to the American Heart Association.  And also the whole ‘low fat’ myth that is highly associated to the Lipid Hypothesis.  Tim provides a page of science for other issues but this one is simplified to “… I disagree with… ”  That and the fact he seems to contradict himself a big.  Early in the book the chapter  “Rules That Change The Rules” he states:

I had gained 34 pounds of muscle, lost 4 pound of fat, and decreased my total cholesterol from 222 to 147, all in 28 days, without the use of any anabolics or statins like Lipitor.[9]

Then later in “Slow Carb Diet Part I” chapter.

Egg whites with 1-2 whole eggs for flavour (or, if organic 4-5 whole eggs, including yolks)[11]

And then again in that chapter

Scrambled Eggology® pourable egg whites with one whole egg[10]

Also in this chapter Tim measures his cholesterol with the “fructose experiment” at the end of the chapter.  In it he states that after 7 days of 14 oz of pulp free orange juice upon waking and before bed his total cholesterol went from 203 to 243 and his LDL went from 127 to 165[11] (which we now know is just a calculation using total cholesterol).

These have me confused and seem like contradictions to me.  My first guess is that they were written at different time periods and the stats about lower cholesterol were during 2006 to 2009 when he was “obsessed with lowering his cholesterol”.  It would have been nice if he mentioned that some where though.

In regards to differentiating between organic egg yolks and commercially farmed eggs.  I must agree that the yolk of commercial egg vs an organic (or omega 3) egg is completely different in look and nutrition.  The organic version most likely being much more nutritionally dense.  I was unable to find any numbers or nutritional comparison of the two.  In my opinion there is nothing that bad in the yolk of a commercially produced egg and no reason to avoid it.  As Tim also says, “pay the six pack tax” and get better quality eggs.

The lipid hypothesis also seems to be closely related to many of the vegetarian arguments and reasons for people to think animal fat is bad.  Stay tuned for next weeks post, which will most likely be on veganism and vegetarianism, and check out this talk from the Ancestral Health Symposium by Denis Minger “How to Win an Argument With a Vegetarian

References

  1. Anitschkow NN, Chatalov S (1913). “Über experimentelle Cholesterinsteatose und ihre Bedeutung für die Entstehung einiger pathologischer Prozesse”. Zentralbl Allg Pathol 24: 1–9.
  2. Anitschkow NN (1913). “Über die Veränderungen der Kaninchenaorta bei experimenteller Cholesterinsteatose”. Beitr Pathol Anat 56: 379–404.
  3. Duff GL, McMillian GC (1951). “Pathology of atherosclerosis”. Am J Med 11 (1): 92–108.doi:10.1016/0002-9343(51)90011-3PMID 14837929.
  4. Jacobs, D (1992). Report of the Conference on Low Blood Cholesterol: Mortality Associations American Heart Association
  5. Champeau, Rachel (2009). “Most heart attack patients’ cholesterol levels did not indicate cardiac risk” UCLA Newsroom
  6. Guyenet, Stephan (2009). “When Friedewald Attacks”
  7. Enright, Louisa (2010).  “Mainely Tipping Points 13: The Failure of the Low-Fat, High-Carbohydrate American Diet”
  8. Ferriss, Tim (2010).  “The 4-Hour Body” pg 264
  9. Ferriss, Tim (2010).  “The 4-Hour Body” pg 35
  10. Ferriss, Tim (2010).  “The 4-Hour Body” pg 90
  11. Ferriss, Tim (2010).  “The 4-Hour Body” pg 89