The Price of a Gallon of Gasoline

'I didn't grow up in Louisiana, and I can imagine those who did are even more passionate about cleaning up this mess than the rest of us. I grew up in Canada, where we have a similar tragedy being carried out right now: the ancient boreal forest in Northern Alberta is being destroyed to collect dirty tar sands oil. Oil that generates three times the global warming pollution as regular crude. As a result, entire ecosystems and indigenous communities are being devastated.'

Ryan Reynolds, Activist, Actor (and ridiculously fine male specimen)
HuffPo blog



Prior post: Provoking Envy

Benefits of High-Saturated Fat Diets (Part V): The Traditional Okinawans

Goya Chanpuru dish courtesy of TastyIsland

According to Dr. Willcox, Principal Investor for the Okinawa Centenarian Study that started in 1975, "Among the entire population, which takes a sparing approach to food, there is 90 percent less coronary artery disease than in the wider world, a third less incidence of cancer, and breast cancer is virtually unheard of." HERE. In long-living Okinawan and Japanese, their dietary intake as surveyed in the 1970s was higher in both protein and dietary saturated fatty acids (see below abstract) compared to their shorter-lived peers at that time. When Okinawans move away (like to Brazil) heart disease risk factors appear (see last abstract). Diet is 80-90% of our health I believe because our bodies are designed to express what is dictated by our environment and food macro- micronutrients (foraging/hunting v. lounging; fecundity v. fasting). (These are the PPAR alpha gamma and delta receptors; their role is to 'sense nutrients' and to 'sense energy demand' in order to ultimately balance our energy needs). To me, the observations from blue zones and centenarian data always seem to reinforce that the physically active, low carb mod-high fat Paleo/TYP approach is the most optimal at this time, as it was for centenarians studied in the 1970s.


Protein and Fats?

Dietary Protein and Fatty Acids activate PPAR alpha gamma delta. (Like drugs but no adverse effects and gosh so yummy...)
(a) PPAR Delta: Omega-3 PUFAs, Fish Oil, Grassfed Beef
(b) PPAR Delta: Dagger in the Heart of CAD
(c) PPAR Delta: Prevent Sarcopenia, Poverty of the Flesh
(d) PPAR Delta: Saturated Fatty Acids Are Anti-Atherogenic


Okinawan culture not only embraces one of the most heart-healthy diets (high seafood, animal meat, milk, eggs, saturated fats, high minerals and low carb) but also a very physically active lifestyle. Additionally, like other long-living societies, they display a distinct community spirit and lifestyle that values every members' contributions including elders, daily prayer, frequent festivals honoring ancestral spirits, playing/dancing (Bali, Polynesian style) regularly, exercising/tai chi together, working diligently until the day they pass away, hot baths (sweat out toxins) daily, avid music listening, folkmusic singing, instrument playing (sanshin) and is tied around all generations of extended families yet promotes self-sufficiency and self-reliance. Traditional Okinawan livelihoods and common activities are still farming, fishing and gardening.


Internet? I am not sure if it would be embraced by these happy, busy, peaceful inhabitants of this subtropical semi-Paleo-fantasy island... They are too busy LIVING. *ahaa*



Carbohydrate intake (less than mainland Japan, ALL GLUTEN-LESS):
--sweet potato
--rice
--mochi (sticky rice dessert)
--buckwheat noodles
--raw goat milk (alkaline, more similar casein profile to human milk)




Here are some 'secret' foods from this ancient society:
--goya (twice the vitamin C as citrus) Okinawan version of Chinese bitter melon known to lower blood glucoses and inflammation; the above pictured dish goya chanpuru is a staple (goya, eggs, pork, lard, bonita shaved taurine/fish)
--nigari (more Magnesium and Calcium than trad'l tofu)
--sweet potatoes (anti-inflammatory, rich in carotenoids and hormone precursors)
--fish fish fish seafood seafood seafood (taurine, iodine, omega-3s, carotenoids, krill oil, astaxanthin)
--goat meat: stewed, stir fried
--raw goat sashimi which is considered a delicacy (taurine, omega-3s, CLA, and other muscle building/fat-burning fatty acids)
--raw goat milk (plant sterols, short and medium-chain saturated fatty acids, CLA)
--LARD LARD LARD (anti-inflammatory, lowers sdLDL-particles and %-sdLDL, increases particle buoyancy like other saturated fatty acids like lauric acid)
--BOAR PORK BOAR PORK BOAR PORK (pork belly, stews, stock, etc)
--miso (centenarian Okinawans have ME-SO-PRETTY skin and coronary arteries! ..."source of vitamin E, saponin, isoflavones, lecithin, choline, and dietary fiber from soybeans; vitamin B2 from koji mold; and vitamin B12 from lactic or propionic acid bacteria" ...fermented foods and probiotics that promote longevity are staples Japanese food)
--fermented fish sauce (source of vitamins B12, K2, MKs) Ishiru/squid, Ishiru/sardine, Shozzuru (pickled juices of mackerel-sardines-anchovies)--red tofu (fermented source of vitamin K2 MKs)
--seaweed (iodine, marine minerals and antioxidants like FUCOIDAN/ fucoxanthin)

Nutrition for the Japanese elderly.
Shibata H et al Nutr Health. 1992;8(2-3):165-75.

The present paper examines the relationship of nutritional status to further life expectancy and health status in the Japanese elderly based on 3 epidemiological studies.

1. Nutrient intakes in 94 Japanese centenarians investigated between 1972 and 1973 showed a higher proportion of ANIMAL PROTEIN to total proteins than in contemporary average Japanese.

2. High intakes of MILK and FATS and OILS had favorable effects on 10-year (1976-1986) survivorship in 422 urban residents aged 69-71. The survivors revealed a longitudinal INCREASE in intakes of ANIMAL foods such as EGGS, MILK, FISH and MEAT over the 10 years.

3. Nutrient intakes were compared, based on 24-hour dietary records, between a sample from OKINAWA Prefecture where life expectancies at birth and 65 were the LONGEST in Japan, and a sample from Akita Prefecture where the life expectancies were much shorter. Intakes of Ca, Fe, vitamins A, B1, B2, C, and the proportion of energy from PROTEINS and FATS were SIGNIFICANTLY HIGHER in the former than in the latter. Intakes of CARBOHYDRATES and NaCl were LOWER.

PMID: 1407826

Impact of diet on the cardiovascular risk profile of Japanese immigrants living in Brazil: contributions of World Health Organization CARDIAC and MONALISA studies.
Moriguchi EH et al. Clin Exp Pharmacol Physiol. 2004 Dec;31 Suppl 2:S5-7.

1. Japanese immigrants from Okinawa living in Brazil have a higher mortality from cardiovascular diseases and have their mean life expectancy shortened compared with their counterparts living in Japan.

2. A cross-sectional study comparing Okinawans living in Okinawa (OO) and Okinawan immigrants living in Brazil (OB) was designed to characterize the dietary factors that could interfere with the profile of cardiovascular risk factors and with this reduction on the life expectancy when Okinawans emigrate to Brazil.

3. In total, 234 OO and 160 OB (aged 45-59 years) were recruited to the present study to undergo medical and dietary history, blood pressure measurement, electrocardiograph (ECG), blood tests and 24 h food/urine collection.

4. In the present study, OO subjects presented with 37% less obesity and 50% less systemic hypertension than OB. The OB subjects used threefold more antihypertensive medication than OO. Meat intake was 34% higher in OB than OO, whereas fish intake was sevenfold higher in OO than OB. Serum potassium levels were 10% higher in OO than OB. Urinary TAURINE (an index of seafood intake) was 43% HIGHER in OO than OB. Urinary isoflavones (an index of the intake of soy products) were significantly lower in OB than in OO. Of (OMEGA-3 PUFAs) acid (20:5) and docosahexaenoic acid (22:6) were TWO- TO THREE-FOLD HIGHER in OO than OB, respectively.

5. The rate of ischaemic ECG changes in OO subjects was only 50% of that of OB subjects.

6. There were no differences in the smoking rate between OO and OB subjects.

7. The results of the present study suggest that coronary risk factors and cardiovascular health are not only regulated by genetic factors, but that the impact of LIFESTYLE (MAINLY DIET) can be large enough to modulate the EXPRESSION OF GENES.

PMID: 18254187



The Food of Paradise: Exploring Hawaii's Culinary Heritage

By Rachel Laudan (Kolowalu Books, 1996) HERE






Read more about Okinawan food, culture and lifestyles:

Diary of Local Okinawan TASTY Dishes *YUMM* Goat sashimi, boiled testicles with miso and vinegar, slow cooked stews (fatty pork), goya chanpuru
Children of Heaven Interview: Live SLOW Live LONG
Okinawan 'Lard' Recipes *ahhhha*
The Way of ChoJu: Consuming Longevity in a Rural Japanese Village (Masters Thesis by J. Busch)
Mashed Okinawan Purple Sweet Potato Recipe (americanized)
Goat Meat and Milk Productivity in Subtropical Okinawa for last 80-130+ years
Goat Meat and Pig Rearing in Okinawa Prefecture
Traditional Yagi (Goat) Dishes and changes in modern Okinawan youth -- Yagi-jiru Goat soup, stir-fried goat, raw yagi-sashi goat sashimi, etc
Raw Grassfed Goat Milk in an Okinawa Study Tolerated due to different type of non-allergenic beta-A2 casein and better saturated fatty acid profile (butyric, propionic, lauric, caprylic, etc)
Okinawan Goat Milk
Traditional Japanese Condiments: shoyu, miso, ishiru, preparations
Truth About Saturated Fats by M. Enig and S. Fallon: "In Okinawa, where the average life span for women is 84 years—longer than in Japan—the inhabitants eat generous amounts of pork and seafood and do all their cooking in LARD (Franklyn D, Health, September 1996, 57-63 .)" This is not apparently the case currently... as canola and other refined omega-6 oils which oxidize super rapidly increased to predominant use after the 1980-90's; canola is not great but less omega-6 compared with corn, soybean, safflower, sunflower, cottonseed, grapeseed, or peanut oils.
Okinawa Centenarian Study and Genetics
Ex-Pats in Okinawa and Crossfit Asia/Okinawa
Bizarre Food's Andrew Zimmern checks out: traditional Okinawan sea snake soup, raw goat ball and testicles, yako-gai (giant sea snail), squid ink soup, and giant tuna eyeballs, stewed in mirin, garlic, ginger, and brown sugar
"Blue Zone Okinawans formed moais to support each other in good times and bad" HHhmmmmm.... sounds like... our TYP forum? our Paleo blogoshere? our Xfit gym networks?
Goat's Milk, Blue Zones and Longevity: "Goat's milk - 80 percent of all people over 90 have consumed goat’s milk many times per week throughout their life. It is rich in blood-pressure lowering tryptophan and antibacterial compounds."
Blue Zone concordance: Ikaria, Greece similar to Okinawa, Japan in lifestyles, hot baths (?Magnesium, Iodine), raw goat milk consumption, wild greens, tea-drinking, relaxing, embracing community and family closely, etc

Warrior Race: Provoke...MY ENVY...

Totally underappreciated roles were Hannibal King's and Parker Posey's in Trinity: Blade III . . .


What is trinity?

How is it important? Why might duoism be oddly unbalanced? Where's the fulcrum?

Whether it's a war on heart disease, inflammation, cancer, unhealthy habits out-dated-medicine, or unbalanced hormones, when we are engaged in a 'war', how do we do we achieve success alone? Defined by movie buff Mr. Broaddus "ultimately, the trinity is about relational unity and fellowship." Personally I find fellowship at a variety of unusual places -- comfort like an oasis and warmth like sunlight -- where similar Paleo people exist. A sorta weird amalgamation between the energy of the online communities (Crossfit, Evo/Paleo, Primal, etc) and the Xfit gym community has unexpectedly occurred! When people ask me what I do... (um... 4how i look. yeah can u believe?) I actually find it hard to separate all of it. Where does it begin? Where does it meld? I don't know anymore!

We need neolithic science, tracking, testing for optimal paleolithic lifestyle changes and maintenance.

Transformative change CAN trickle around. It does. Even when people embrace just a tiny bit of it... they notice more energy, elimination of bloating and IBS stomach issues, better athleticism in their kids, reversal of bipolar/PMS/femi-shrill-tendencies, normalization of NASH-fattyliver-tests, melting of 2-4 inches of belly waist circumfrance, and even PSA-prostate improvements in only 2-4 weeks.

For genetic expression and physical phenotypical transformation, how long does it take?

Well... if I had known about evolutionary lifestyles and Paleo -- not FIVE yrs like my case to lose 50 lbs. Maybe just FIVE months maximum. Definitely mental, cardiovascular and musculoskeletal changes are noticeable in only TWO to FIVE weeks.

Examine the hero Blade and his journey -- he's a chimera/hybrid of the best between vampires and humans. He understands both... fights an internal battle for both. Even King too (in the comic bk -- naught... the movie wtf). We are all products of an embarrassing past/genetics/culture and trying to optimize what we understand to be the best.

Yes. It conflicts with the SAD mainstream.

Yes. It conflicts with your doctor who is still trained on 20+ year old textbooks and data.

Yes. It conflicts with the whole-grain baloney dogma as well. Keep eating your grains, lottsa fruit and corn oil. Yeah. Stay fat and unfit.

Suck at life.

Don't reach your genetic expression potential.

Don't be disease-free.

Don't take a few supplements.

Shorten your lifespan.



Blade III: Trinity
I find the cast quite curious for this little movie.

Cast (in credits order)
Wesley Snipes .... Blade
Kris Kristofferson .... Abraham Whistler
Ryan Reynolds .... Hannibal King
Jessica Biel .... Abigail Whistler
Parker Posey .... Danica Talos

Nearly every line King uttered was like... SNL's best years condensed... Who knew comic timing was part of Mr. Reynold's repertoire... AND PALEO-LIKE FAB ABS... Mr. Reynolds has admitted in interviews that he has to work hard 1-3 hrs a day to gain and maintain the 40 lbs muscle mass he packed on for the Blade Trinity role (did he eat non-Paleo crap? no. if u watch the interview. but who f**@+#$*!% cares). Anyhow, revel at his hard-earned results... frames 1:49 3:06 and 4:02...!

Best HILARIOUS Part of Blade 3:
MORE GUY-CANDY




Good guffaws for Friday evening...

• Lines from one of the funniest scenes in vampire movie history... can't-shut-his-mouth-nightstalker-HannanibalKing-quotes.
• Parker Posey is the vampire with fangs in her *** and her lines are CLASSIC
• As y'll know I'm a BIG fan of OMEGA-3 FATTY ACIDS (*ha* and candy... except candy getting beaten up *OUCH*): Danica: [after licking one of Hannibal's wounds] 'ur tasting a little bland, Lover... r u getting enough fatty acids in ur diet? have you had lake trout...? mackerel?'
• Second best line: 'Okay, I'm - okay, seriously now. It's in the meat of my b*tt, just below the Hello Kitty tattoo.' omg S O . . . F U N N Y. . .
• Posey's hair -- nuf said (I've had good hair days like her *haa* Also, don't miss her in the quest for the 'O' in OHIO movie *haaaaa* God she's so good)
• Finally. Danica Talos: 'And how about everyone here not saying the word "****" anymore? It provokes my envy.'

Blade TRINITY TRAINING
OK... Per the actors and actresses... To achieve less than 10% body fat, they attributed it to Physical Training and Diet. DIET DIET DIET.

--45min cardio, 1 hr WEIGHTS, 1 hr martial arts/boxing, 1 hr archery (Jessica Biel), yoga, SLEEP
--Diet: low low carb, veggies, protein protein protein (no large meals -- several small ones)
--CLICK HERE for their secrets!




Random great G-radio finds:

• Infra-Red by PLACEBO: "I'll Find You (tyd)...can't see in the dark..."
• Under the Rose by H.I.M.: "I dream of the winter in my heart turning to spring. While the ice gives way under my feet . . . To prove you wrong and scare you away. I admit my defeat and want back home. In your heart under the rose . . . "
• Somebody Help Me by Full Blown Rose
• Pain by Three Days GRACE
• One Girl Revolution -- Hot girl-warrior power: Abigail Whistler
• The Highwaymen -- 2nd voice, the wise samurai peace-loving poet-warrior Kris Kristofferson

Warrior Race (Kinda Unrelated To Cardio... Not)

Ladies...guy-candy... for the afternoon. Please try hard to keep your eyes in your sockets.

Click... to... enlarge... HERE and see how candy is made (Courtesy Celebrity-Gossip.net)

Countdown for the next installment of the X-men trilogy has begun! What does this have to do with elite cardiovascular health...?

N O T H I N G . . . naught *haa*







Optimal control of atherosclerosis and inflammation for the great majority of the population:
--Paleo living
--Grain-free, low carb eating
--Weights weights weights
--Yoga stress reduction stretching strengthening
--Protein
--Sporadic fasting
--Intense functional physical training (see above)

(enjoy his pretty face...masked in Avengers...can he act...? WHO CARES)

Lp(a) and Women's Heart Risks

For women with high Lp(a) and high CAC scores, estrogen (including natural, fake and the horsey-hormones) has been shown to in fact be beneficial in controlling CAD risk, events and reduction in Lp(a). Does this translate to men... *ha* I believe it may -- that is why alcohol-extracted soy protein, phytoestrogens and even... BEER help men with Lp(a) and reduce CAD.


With that said, controlling Lp(a) in post-menopausal women has enormous benefits for heart disease. HRT (hormone replacement therapy) is safe, convenient and promotes longevity and optimal heart health. Plus people report better well-being, sharper minds and unrelenting energy. (They say sex is better too.)

Bioidentical HRT and monitoring via salivary/blood testing is the ONLY way to go, according to my personal research.


Uzzi Reiss MD, Michael Colgan PhD, Suzanne Somers, Cheryle Hart MD (hormonesbyhart.com) are all excellent resources.

Each one of the above authors stress an insulin-controlled diet in conjunction with optimizing all 10 hormones (they forgot vit D -- but one of my pts sees Dr. Hart and she normalizes vitamin D [25-hydroxy-D] now).


1. Melatonin

2. DHEA

3. Pregnenolone

4. Estrogen (we have 3 types floating around -- E3 is the best and shown to be cancer protective; avoid E1, higher cancer rates)

5. Progesterone (Dr. John Lee MD obgyn is a good read esp for insulin, promotes avoidance of plastic/pesticides/poisons, etc)

6. Testosterone (yes for women this is very VERY good too -- and reduces Lp(a))

7. Insulin

8. Cortisol

9. Vitamin D

10. Thyroid



Control of Lp(a) is reviewed in great detail in our Part 3 TYP Diet, TYP Lp(a) reports 1 and 2.


Critical components of a successful Lp(a) reduction program at TYP are:

--control of all the above hormones -- ALL TEN

--good adequate sleep (for cortisol reduction and immune system optimization), rest, relaxation, recovery, etc

--exercise -- to reduce belly fat -- including resistance training which grows lean body mass, muscles

--low carb diet -- no wheat or gluten or grains or legumes; minimal fruit

--moderate diversely-colored nonstarchy veggies

--adequate high quality protein (including organic organ meats)

--avoidance of things which set off the immune system -- excessive cardio, excessive endurance training, infections, excessive mental or physical stress, sleep deprivation, etc

--antioxidants: astaxanthin, krill oil, carotenoids, coenzyme Q10, curcumin, alpha-lipoic acid, carnitine, NAC, flavonoids, pycnogenol, mushroom extracts, et cetera -- they are all EXCELLENT

--saturated fatty acids: unrefined coconut oil, MCT oil, fat on grassfed meat/wild game/free range fowl/wild seafood, egg yolks, butter oil (greenpasture.org), (if not casein-sensitive) raw fermented dairy, high-quality 70+% chocolate, organic lard, etc

--ultra high dose EPA DHA fish oil 6-8.5 grams daily (higher quantity, if inflammation is present)

--avoidance of all omega-6 refined veggie oils: sunflower, safflower, peanut, soybean, canola, etc

--intermittent fasting (this replicates the effects of NIACIN combined with all the above strategies)

--niacin 1-2 grams daily

--avoidance of low-fat diets (eg, the AHA low-fat-diabetogenic-kill-ya diet)



If elevated Homocysteine (greater than 8.0) occurs despite all the above strategies, consider adding high doses of B-vitamins
--Folic acid, 1 - 5 mg daily
--Vitamin B12, 1000 mcg daily (adenosyl- and/or methylated cobalamin) sublingual is the best absorbed form
--Vitamin B6, 50 mg daily
--Trimethylglycine (Betaine) 1.5 - 3 mg daily



Sure sounds like... the optimal Paleo warrior diet/lifestyle, right?

And... not unlike a diet/lifestyle of wolves...?

Paleo is...SHWINGTASTIC

Why Do I LOVE-LOVE-LOVE Paleo?


Let me give kudos to the some of the originators of Paleo before it became so haawwwwwtttt.....!!


First...RobbWolf.com and Nicki with her stunning 6-pack-abs, co-conspirators in creation of the best gym on earth... NorCal Strength & Conditioning -- Crossfit H-E-A-V-E-N (diablocrossfit.com is SECOND to HEAVEN...being the devils that we are...*haaaa ah*). NorCal is where one can challenge and befuddle the abs, core, shoulder and arms by trying to do wall-balls against a thin 6" rail engineered by Nicki and her favorite helicoptor metal company :) *wink* You guys R-O-C-K !

Their gym was named one of the top 30 in the U.S. according to Men's Health, and featured in my...ummmm... favorite 'journal' Fitness Rx for MEN. Robb and Art DeVany discuss EvFit here in 2005 CLICK HERE.

This post is about aesthetics... Robb discusses Performance-based Aesthetics much MUCH better than moi... CLICK HERE.

Now, Robb, dear . . . still waiting for your soon-to-be-best-selling seminal B O O K...!


Now going clockwise, Son Of Grok (SOG), the Paleo protege and recent transformer. Great blog, food p*rn and insightful thoughts and experiences. Such impressive aesthetics! So fast...so furious... We share common movie interests...like '300' (aahhaa) and his '300' workout (which sounds like a CF filthy 50 or Girls Gone Bad...but 10x worse).


The original Grok, Mark Sisson, King of Bloggers at Mark's Daily Apple and all things Paleo. His motto: 'Serving up health and fitness insights (daily, of course) with a side of irreverence.' I adore (!!) irreverence . . . Mr. Sisson soon will publish his Primal Blueprint which will delight all readers I'm certain and will provide a foundation for optimal longevity and health for all of America. We sure can use it, right? Yet again... behind every strong blogger, there stands an even... hotter partner.


Keith Norris of Theory to Practice engages high level thinking with low level basics. Need I say more? Excellent food, friendly advice, and friggin good workouts! He's got the best quotes too :) and best appreciation for art/literature. Mr. Norris' wife is a model and eats/lives/breathes and also shares ultimate Paleo aesthetics.



How does Paleo create superior aesthetics?

(1) optimal DNA gene expression via suppression of obesity genes, lifespan-shorteners and stress-genes

(2) symmetry achievement by diet/exercise/IF/relaxation as muscles, skeletal structure and ligaments align to optimal configurations

(3) banging hot skin, hair, nails and secondary sex characteristics by hormone balancing (hGH, T, E, DHEA, thyroid, leptin, adiponectin, etc) and insulin normalization (and some EPA+DHA, vitamin ADEK supplementation)


Paleo is...shwingtastic...wow...and so can you be shwinging-fantastic *winky*

Beautiful Things: SexyBack!

Beautiful Things...You Once Told Me

Andain -- Bay Area beauts and talents

Courtesy of YouTube.com

What is the secret to a sexyback?

S...Q...U...A...T..S

~20-40+ per week (when genetics are not in your favor) I do a lot at Crossfit (hundreds) and at home... they are the BOMB for the B*TT Ladies and Gentlemen... And they prevent falls and hip fractures by strengthening the core muscles, gluts (ie, b*tt), hamstrings and quads. You'll love the results. Get strong. Do 'em. Do them correctly -- otherwise you'll be sorry and require knee surgery...

Check out proper squat technique here (courtesy of Crossfit).

'You Know Squat' Another great 1.5 minute tutorial

!!KEY!! -- Notice the position of keeping the front of your knee directly above the ankle (not ahead) -- and stick your SEXYBACK out as much as possible. Yea, it is a little obscene but don't worry I'm not watching.

Can squats improve your Lp(a)? Yes definitely by:
--raising testosterone
--raising IGF-1
--lowering resting cortisol (see end study)


Food composition can make a difference to what gains and benefits can be reaped. Researchers Volek et al at Penn State looked about how nutrients appear to modulate how high testosterone increases. Jumping squats produced higher testosterone than benching (more muscles more weight bearing involved). Experiment was conducted in men who have done resistance training for an average of 5 yrs and avg body fat (BF) was 13.3 %. Avg rep max for squats was 145 kg and for bench press 80 kg.

The present study examined the relationship between dietary nutrients and resting and exercise-induced blood concentrations of testosterone (T) and cortisol (C). Twelve men performed a bench press exercise protocol (5 sets to failure using a 10-repetitions maximum load) and a jump squat protocol (5 sets of 10 repetitions using 30% of each subject's 1-repetition maximum squat) with 2 min of rest between all sets. A blood sample was obtained at preexercise and 5 min postexercise for determination of serum T and C. Subjects also completed detailed dietary food records for a total of 17 days.

• Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M. J Appl Physiol. 1997 Jan;82(1):49-54.
  PMID: 9029197

Their conclusions summarized are:
**Significant correlations with pre-exercise T concentrations were seen with the below variables (see graph below):
--higher SFA (saturated fat intake) -- 2.9 to 12.6 g/1000 kcal
--higher MUFA (monounsaturated intake) -- 3.1 to 12.6 g/1000 kcal
--lower PUFA/SFA ratio (of course, minimize toxic PUFAs)
--lower protein to carbohydrate ratio (very curious since a fairly high carb intake noted 48-69% and typically considered rather *high* whereas daily energy ranged from 1184 to 3189 kcal per day and average intake was 2362 kcal/day -- protein ideally appears around 15% which corresponds to ~88g/day and avg weight was 75.6 kg -- about 1.16 g/kg average protein for max testosterone)
--low (R=0.53) correlation for cholesterol (intake was rather low 66 to 168 mg/1000 kcal)


**Dietary FAT, SFA, and MUFA were the best predictors of resting T concentrations. The average fat intake was 23% and ranged 10-32%.


**Interestingly, Tegelman et al. (28) observed a significant positive correlation (r = 0.76) between percent energy fat and T in young athletic men, which is very similar to the correlation (r = 0.72) obtained in this study. Also, Adlercreutz et al. (1) reported significant positive correlations between T and dietary fat, SFA, MUFA, and cholesterol in postmenopausal women.

Just do it... Squat...Resistance Train... Here elite rugby players experience intense testosterone hormone surges with weight training to maximum repetition and repeat sets. Watch your sdLDL and Lp(a) drop as you reach your individual warrior potential. Reap benefits with REPS. Push it, I know you can do it. *wink* These researchers are good -- salivary is the way to go for testing.

Salivary testosterone and cortisol responses in professional rugby players after four resistance exercise protocols. Beaven CM, et al. New Zealand (of course) J Strength Cond Res. 2008 Mar;22(2):426-32.

The acute response of free salivary testosterone (T) and cortisol (C) concentrations to four resistance exercise (RE) protocols in 23 elite men rugby players was investigated. We hypothesized that hormonal responses would differ among individuals after four distinct RE protocols: four sets of 10 repetitions (reps) at 70% of 1 repetition maximum (1RM) with 2 minutes' rest between sets (4 x 10-70%); three sets of five reps at 85% 1RM with 3 minutes' rest (3 x 5-85%); five sets of 15 reps at 55% 1RM with 1 minute's rest (5 x 15-55%); and three sets of five reps at 40% 1RM with 3 minutes' rest (3 x 5-40%). Each athlete completed each of the four RE protocols in a random order on separate days. T and C concentrations were measured before exercise (PRE), immediately after exercise (POST), and 30 minutes post exercise (30 POST). Each protocol consisted of four exercises: bench press, leg press, seated row, and squats. Pooled T data did not change as a result of RE, whereas C declined significantly.

RESULTS:
Individual athletes differed in their T response to each of the protocols, a difference that was masked when examining the pooled group data. When individual data were retrospectively tabulated according to the protocol in which each athlete showed the highest T response, a significant protocol-dependent T increase for all individuals was revealed.

CONCLUSION:
Therefore, RE induced significant individual, protocol-dependent hormonal changes lasting up to 30 minutes after exercise. These individual responses may have important ramifications for modulating adaptation to RE and could explain the variability often observed in studies of hormonal response to RE.

PMID: 18550957

Press Play: Lp(a)

Show me....

Who are the true warriors of the earth?

Those with Lp(a)?

--Individuals resistance to common infections, colds, cancers
--Postmeno women (reduced estrogen)
--African Americans and Africans (natives, fishing tribes along the Nile, and Saharan residents including Cleopatra's descendants)


Are the Lp(a) carriers superior with their resistance against scurvy, vitamin C deficiency, superiority against cancers/infections? Are these the mythical warrior race? The Amazonians?

Do they survive short-term life-sentences with no consequences...as long as they follow a 'warrior lifestyle'?
--meat, milk, blood, organ meats, fish, seafood?
--no grains? no refined carbs... ?
--frequent high intensity battle, training?
--frequent intermittent fasting?
--stress control -- control of Type A and Type D tendencies?

It would appear so to me...

WCCA guy brings up Rath's theory on the TYP forum regarding multiple DNA breaks with scurvy and any other nutritional deficiencies to increase the DNA variations that would bring about EVOLUTION.

Why Cholesterol is Not the Cause of Heart Disease

Tx for Lp(a) per Rath:
--high dose vit C (ascorbic acid)
--Proline
--Lysine

Where are sources of Vitamin C if vegetation and tubers are scarce?

--adrenal glands/duodenum -- the highest source of Vitamin C found in nature in the animal kingdom

Where are the food sources rich in Lysine?
--abalone, fish, caviar, mollusks, meat, eggs, pork, poultry, soy (tofu, defatted soy flour, isolated soy protein), eggs, fermented dairy (particularly parmesan), nuts, spirulina, fenugreek seed, soaked legumes, cheese (blue, camembert, gruyere -- yea stinkier the better)

Unfortunately when Lp(a) is uncontrolled, dysregulation of vascular beds occurs, ie ED, retinopathy, neuropathy, retinopathy, retinal strokes, carotid disease, coronary disease, peripheral vascular disease and erectile dysfunction. Lp(a) may be uncontrolled with non-adherence with a warrior-race lifestyle ala '300' movie about love & war -- where less than 10% BF-RIPPED-low Lp(a)-abs 'n pecs dominate -- enjoy Lena Headey uncensored... or Breaking Benjamin's BLOW ME AWAY)

• Egyptian researchers: El-Latif MA, Makhlouf AA, Moustafa YM, Gouda TE, Niederberger CS, Elhanbly SM.
  Diagnostic value of nitric oxide, lipoprotein(a), and malondialdehyde levels in the peripheral venous and cavernous blood of diabetics with erectile dysfunction.
  Int J Impot Res. 2006 Nov-Dec;18(6):544-9. Epub 2006 Apr 20.
  PMID: 16625232
• More insights from researchers on Egyptian populations demonstrating a difference in male v. female babies: AbouGhalia AH, Khater LM, Abd El-Wahed MA, El-Badrawy MF.
  Lipoprotein (a) and lipid profile in neonates from mothers with three different types of diabetes mellitus.
  Clin Biochem. 2003 Oct;36(7):563-9.
  PMID: 14563451
• MetSyn also shown to be dangerous combination with Lp(a) as recognized by this researcher from Cairo, Egypt: Wassef GN.
  Lipoprotein (a) in android obesity and NIDDM: a new member in 'the metabolic syndrome'.
  Biomed Pharmacother. 1999 Dec;53(10):462-5. Review.
  PMID: 10665339
• Ancient wheat afflicted ancient Egyptians as it afflicts us now: Nerlich AG, Rohrbach H, Zink A.
  [Paleopathology of ancient Egyptian mummies and skeletons. Investigations on the occurrence and frequency of specific diseases during various time periods in the necropolis of Thebes-West]
  Pathologe. 2002 Sep;23(5):379-85. Epub 2002 Aug 21. German.
  PMID: 12376865

• Valentine RJ, Grayburn PA, Vega GL, Grundy SM.
  Lp(a) lipoprotein is an independent, discriminating risk factor for premature peripheral atherosclerosis among white men.
  Arch Intern Med. 1994 Apr 11;154(7):801-6.
  PMID: 8147686
• Valentine RJ, Kaplan HS, Green R, Jacobsen DW, Myers SI, Clagett GP.
  Lipoprotein (a), homocysteine, and hypercoagulable states in young men with premature peripheral atherosclerosis: a prospective, controlled analysis.
  J Vasc Surg. 1996 Jan;23(1):53-61, discussion 61-3.
  PMID: 8558743
• Tesch GH. (Australian kidney dept -- excellent -- oxLDL and Lp(a)-- immune system brilliance)
  Role of macrophages in complications of type 2 diabetes.
  Clin Exp Pharmacol Physiol. 2007 Oct;34(10):1016-9. Review.
  PMID: 17714088
• Cheng SW, Ting AC, Wong J.
  Lipoprotein (a) and its relationship to risk factors and severity of atherosclerotic peripheral vascular disease.
  Eur J Vasc Endovasc Surg. 1997 Jul;14(1):17-23.
  PMID: 9290555
• Dahlén GH, Srinivasan SR, Stenlund H, Wattigney WA, Wall S, Berenson GS.
  The importance of serum lipoprotein (a) as an independent risk factor for premature coronary artery disease in middle-aged black and white women from the United States.
  J Intern Med. 1998 Nov;244(5):417-24.
  PMID: 9845858
• Deepa R, Mohan A, Rema M, Haranath SP, Saravanan G, Mohan V.
  Lipoprotein(a) in South Indian type 2 diabetic subjects in relation to diabetic vascular complications.
  J Assoc Physicians India. 2002 May;50(5):657-61.
  PMID: 12186119
• Paultre F, Pearson TA, Weil HF, Tuck CH, Myerson M, Rubin J, Francis CK, Marx HF, Philbin EF, Reed RG, Berglund L.
  High levels of Lp(a) with a small apo(a) isoform are associated with coronary artery disease in African American and white men.
  Arterioscler Thromb Vasc Biol. 2000 Dec;20(12):2619-24.
  PMID: 11116062
• Parlavecchia M, Pancaldi A, Taramelli R, Valsania P, Galli L, Pozza G, Chierchia S, Ruotolo G.
  Evidence that apolipoprotein(a) phenotype is a risk factor for coronary artery disease in men les than 55 years of age. Am J Cardiol. 1994 Aug 15;74(4):346-51. PMID: 8059696
• Bostom AG, Cupples LA, Jenner JL, Ordovas JM, Seman LJ, Wilson PW, Schaefer EJ, Castelli WP.
  Elevated plasma lipoprotein(a) and coronary heart disease in men aged 55 years and younger. A prospective study.
  JAMA. 1996 Aug 21;276(7):544-8.
  PMID: 8709403
• Jenkins AJ, Rowley KG, Lyons TJ, Best JD, Hill MA, Klein RL.
  Lipoproteins and diabetic microvascular complications.
  Curr Pharm Des. 2004;10(27):3395-418. Review.
  PMID: 15544524
• Asakawa H, Tokunaga K, Kawakami F.
  Comparison of risk factors of macrovascular complications. Peripheral vascular disease, cerebral vascular disease, and coronary heart disease in Japanese type 2 diabetes mellitus patients.
  J Diabetes Complications. 2000 Nov-Dec;14(6):307-13.
  PMID: 11120454
• Ghorbanihaghjo A, Javadzadeh A, Argani H, Nezami N, Rashtchizadeh N, Rafeey M, Rohbaninoubar M, Rahimi-Ardabili B.
  Lipoprotein(a), homocysteine, and retinal arteriosclerosis.
  Mol Vis. 2008 Sep 15;14:1692-7.
  PMID: 18806883
• Funatsu H, Shimizu E, Noma H, Mimura T, Hori S.
  Association between serum lipoprotein (a) level and progression of non-proliferative diabetic retinopathy in Type 2 diabetes.
  Acta Ophthalmol. 2008 Aug 11. [Epub ahead of print]
  PMID: 18700887

Olympic Global Domination and All Things Fish Oil

Who benefits from fish oil (DHA+EPA)?

a. all elite athletes
b. all wanna-be elite athletes (like me)
c. all sedentary individuals hiding their an inner-athlete
d. anyone breathing

(Answer: all the above)




Has Mr. Michael Phelps grown G-I-L-L-S with fish oil?

(So...I'm going to reveal a national Olympic secret now...)

Olympian Ms. Dara Grace Torres certainly appears to have grown gills with ultra high dose fish oil!

AND... probably Phelps too... Is pHELPs getting HELP?
And see Dara's cuty baby-fishy/tadpole?

Besides growing gills, ultra high dose fish oil promotes dramatic reduction in plaque regression and lipoprotein (a) (see end for deeper discussion)...

Olympic Secret Here:
--Part 1: Build a Better Athlete
--Part 2: Perform like a World-Class Athlete

41-year old Torres is the oldest medal-accumulating Olympic swimmer in global history. She is the only American to swim in FIVE Olympics -- 1984, 1988, 1992, 2000, and now 2008 and awarded 10 medals so far (mostly Gold). What has provided a hormonal, metabolic edge for Ms. Torres to become one of the best consistent athletes to outperform at an elite level beyond her age capacity?

Clearly she is a R-O-C-K-S-T-A-R (and (!!)HOT bikini model, MILF, 3X-world-record-maker phenom, twice 'retired', and Toyota Grand Prix of Long Beach race car winner). With a little help from ultra high dose fish oil... an optimal high-protein low-carb diet... and core weight lifting/strength training, she is conquering the world!

Here in an interview, re-capping his book Omega RxZone, lipid researcher Dr. B Sears PhD, discusses how he started his research on fish oil in elite athletes instead of cardiovascular patients. In his book he discussed using 10 g/day DHA+EPA and titrating tiny amounts of gamma-linolenic acid (GLA) for optimal mental and athletic performance in training the Stanford swim team during the 1990s and in preparing Dara Torres for the 2000 Olympics where she subsequently returned to the sport and won two Gold medals.

"Though I initially developed my dietary plan to treat patients with cardiovascular disease, I did much of my early field-testing of supplemental fish oil on world-class athletes. I decided to start with athletes because I’ve found they are generally more motivated to stick with a dietary program than patients with cardiovascular disease."

Obviously, this attitude is not applicable to the devoted TYPers who are committed and dedicated to ultimate heart/vascular fitness and dietary compliance (wheat-free carb restricted, mod protein, mod fats, mod veggies). Performance and unparalled plaque-free existence are synonymous for those of us at Track Your Plaque.



Athletic Performance and Cardiovascular Lipoprotein Improvements

Sears contends (and I strongly agree from my personal experience) in an interview with Swimming World Magazine that...

"Studies over the past eight years from the University of Buffalo have demonstrated when trained athletes are switched to a lower-carbohydrate, and higher-fat diet; their performance is significantly enhanced as well as their cardiovascular profiles. This led the Buffalo investigators to remark that high-carbohydrate diets may be injurious to the cardiovascular health of trained athletes. "

Fish oil DHA+EPA plus tiny amounts of gamma-linolenic acid (GLA) have many benefits for athletic performance and cardioprotection when combined with intermittent strength training and daily aerobic cardiovascular exercise:

• Enhanced release IGF-1 (insulin-like growth factor-1) from the liver which studies have shown to lower apo B, Lp(a), TGs, and small LDL
• Increased production of anti-inflammatory fatty acids and prostaglandins and derivatives which increase blood flow and oxygen transfer to improve endurance
• Enhanced release of hGH (human growth hormone) from the pituitary gland increases lean muscle mass and muscle repair
• Production of anti-inflammatory chemicals reduce pain (like NSAIDs and aspirin) and allow faster recovery from intense work outs

What is IGF-1? IGF-1 Lower Lp(a)

It's necessary to shuttle glucose and amino acids into tissues that need it the most, for instance skeletal muscles which are striving, straining and winning Gold and Silver medals in Beijing. Most (75%) of the circulating IGF-1 originates from the liver. Again, the liver 'reads' food inputs and information like a computer. When protein is consumed (ie, amino acids like Taurine, Arginine, Glutamine, etc), the liver communicates to the rest of the world to be prepared to construct muscle and muscular tissues for growth and future physical activities... like swimming at speeds faster than the rest of the entire world. In baboons and humans, IGF-1 both endogenously made (ie, home grown in our bodies from muscle training activities and exercise and appropriate protein consumption) and from exogenously injected, reduces Lp(a) significantly. Lp(a) as you are already aware is a toxic lipoprotein that accelerates heart attack and stroke events.

IGF-1 also has hypoglycemic effects meaning a result of its actions is lowering of blood sugars. With advancing age, reduced estrogen/testosterone, vitamin D deficiency, elevated PTH, and exercise-deficiency, IGF-1 has been shown to decline. Aerobic training and low-intensity weight/resistance training all raise IGF-1 well. (High intensity resistance training is great too but did not affect IGF-1 and raised cortisol in unconditioned, elderly subjects in one study)


Manetta J, Brun JF, et al.
Serum levels of insulin-like growth factor-I (IGF-I), and IGF-binding proteins-1 and -3 in middle-aged and young athletes versus sedentary men: relationship with glucose disposal.Metabolism. 2003 Jul;52(7):821-6.PMID: 12870155

Borst SE, De Hoyos DV, et al.
Effects of resistance training on insulin-like growth factor-I and IGF binding proteins.Med Sci Sports Exerc. 2001 Apr;33(4):648-53.PMID: 11283443

Yakar S, Wu Y, Setser J, Rosen CJ.
The role of circulating IGF-I: lessons from human and animal models. Endocrine. 2002 Dec;19(3):239-48. Review. PMID: 12624423

Wang XL, Wang J, Rainwater DL.
Acute effects of insulin-like growth factor-1 and recombinant growth hormone on liporotein(a) levels in baboons.Metabolism. 2002 Apr;51(4):508-13.PMID: 11912562

Sukhanov S, Higashi Y, et al.
IGF-1 reduces inflammatory responses, suppresses oxidative stress, and decreases atherosclerosis progression in ApoE-deficient mice.Arterioscler Thromb Vasc Biol. 2007 Dec;27(12):2684-90. PMID: 17916769

Decensi A, Robertson C, Ballardini B, et al.
Effect of tamoxifen on lipoprotein(a) and insulin-like growth factor-I (IGF-I) in healthy women.
Eur J Cancer. 1999 Apr;35(4):596-600.PMID: 1049263

Laron Z, Wang XL, et al.
Growth hormone increases and insulin-like growth factor-I decreases circulating lipoprotein(a).Eur J Endocrinol. 1997 Apr;136(4):377-81. PMID: 9150696

Z, Wang XL, Klinger B, et al.
Insulin-like growth factor-I decreases serum lipoprotein (a) during long-term treatment of patients with Laron syndrome. Metabolism. 1996 Oct;45(10):1263-6. PMID: 8843182

Solerte SB, Gazzaruso C, et al.
Nutritional supplements with oral amino acid mixtures increases whole-body lean mass and insulin sensitivity in elderly subjects with sarcopenia. (INCREASES IN IGF NATURALLY OCCURRED) Am J Cardiol. 2008 Jun 2;101(11A):69E-77E. PMID: 18514630

Moinuddin I, Leehey DJ.
A comparison of aerobic exercise and resistance training in patients with and without chronic kidney disease. (IGF INCREASED IN BOTH SUB-POPS) Adv Chronic Kidney Dis. 2008 Jan;15(1):83-96. Review.PMID: 18155113

Adamo ML, Farrar RP.
Resistance training, and IGF involvement in the maintenance of muscle mass during the aging process. Ageing Res Rev. 2006 Aug;5(3):310-31. PMID: 16949353

Soliman AT, Al Khalaf F, et al.
Linear growth in relation to the circulating concentrations of insulin-like growth factor I, parathyroid hormone, and 25-hydroxy vitamin D in children with nutritional rickets before and after treatment: endocrine adaptation to vitamin D deficiency.Metabolism. 2008 Jan;57(1):95-102. PMID: 18078865

Hyppönen E, Boucher BJ, Berry DJ, Power C.
25-hydroxyvitamin D, IGF-1, and metabolic syndrome at 45 years of age: a cross-sectional study in the 1958 British Birth Cohort.Diabetes. 2008 Feb;57(2):298-305. PMID: 18003755





GLA Amps Up DHA+EPA Benefits

Gamma-linolenic acid (GLA) is one of the 'few' good omega-6 fatty acids. A great discussion is provided here by Sally Fallon. Too much GLA however can result in body/joint aches and reduced mental benefits (because too much GLA in the tissues can lead to accumulation of arachidonic acid). Fine-tuning is necessary to not 'overdo' and disrupt the balance of benefits and over-compensation.

Food sources of GLA (oil portion of seeds) include:
--Oat Bran, Steel-cut Oats
--Sesame Seeds, Sesame Oil, Tahini (sesame paste)
--Borage Oil
--Evening Primrose Oil
--Black Currant Oil
--Hempseed
--Pine nuts, Pine nut oil



Don't Degrade Your D6Ds

We can convert and produce good omega-3's in our own bodies but certain factors degrade our ability to do so sometimes. These are proven factors that reduce the function of delta-6-desaturases (D6Ds) which are the critical enzymes necessary to convert fatty acids to good omega-3 fatty acids and anti-inflammatory derivatives in our body:
-alcohol
-smoking
-pollution
-exposure to chemicals (esp high glycemic-index carbohydrates)
-dietary fats only when combined with high GI carbohydrates/wheat
-elevated insulin (esp from high GI carbohydrates and excessive fruit)
-'exercise-deficiency'
-elevated chronic inflammation (ie, mental stress, sleep deprivation, chronic diseases)




What are other secrets of Dara Torres for her infinite speed, beauty and physique?

From an interview with the NY Times she reveals her passion for race car driving and applying these physics to her training. In addition to low-rep high weight strength training 60-90min 4x per week, she engages in resistance stretching -- a combo of yoga, massage and acrobatics.

"Torres calls resistance stretching her “secret weapon (*wink wink* IN ADDITION TO ULTRA HIGH DOSE FISH OIL).” reports Bob Cooley, who invented the discipline, describes it in less-modest terms. According to Cooley, over a two-week period in 1999, his flexibility system turned Torres “from being an alternate on the relay team to the fastest swimmer in America.” The secret to Torres’s speed, Cooley says, is that his technique not only makes her muscles more flexible but also increases their ability to shorten more completely, and when muscles shorten more completely, they produce greater power and speed. “What do race-car drivers do when they want to go faster?” Cooley asks. “They don’t spend more hours driving around the track. They increase the biomechanics of the car. And that’s what resistance flexibility is doing for Dara — increasing her biomechanics..."

Standard Dosing of DHA+EPA

You must read the label carefully and determine 'total' EPA+DHA (by adding the two amounts EPA plus DHA) and 'serving size'.

What dose is minimal?
Standard dose:
3000mg daily = 3 g daily
(1000 milligrams = 1 gram)



Lp(a) and the Power of Fish Oil

What dose is effective for Lp(a) Reduction (see below for a detailed discussion)?
8.5 g daily = 8500 mg daily EPA+DHA

According to one study, significant reduction of Lp(a) was achieved with 8500mg daily of DHA+EPA in post-CABG men when combined with weight loss via swimming 30min daily in a very short 4-week time frame.

'Responders' in the 1995 German study had an even more impressive fish oil-response than expected with a reduction of Lp(a) of 24 % compared with Non-Responders how had no change or even an increase in Lp(a) (with standardized 'dietician/high-carb-whole grain-nazi'-prepared study lab chow).

• Comparison of effects of N-3 to N-6 fatty acids on serum level of lipoprotein(a) in patients with coronary artery disease.Herrmann W, Biermann J, Kostner GM. Am J Cardiol. 1995 Sep 1;76(7):459-62.
  
• Introduction: The influence of dietary supplementation with n-3 versus n-6 fatty acids on plasma lipoprotein(a) (Lp[a]) levels was studied. Thirty-five male hospitalized patients with coronary artery disease were treated for 4 weeks with 12 g/day of fish oil (approximately 8.5 g of n-3 fatty acids) in combination with a 5,000 kilojoule, 30% fat diet and moderate exercise. Eighteen control patients given the same dietary and training program were treated with 12 g/day of rapeseed oil. Plasma Lp(a), in addition to several lipids and lipoproteins, blood clotting factors, and platelet reactivity, were measured before and at the end of therapy.
• Results can be summarized as follows: total cholesterol, low-density lipoprotein cholesterol, and apolipoprotein B levels decreased significantly in both the rapeseed oil (-14.4%, -20.3%, -15.2%, respectively) and fish oil (-12.2%, -16.0%, and -14.2%, respectively) groups.
• Triglycerides decreased (-20.3%) and high-density lipoprotein cholesterol increased (+8.3%) significantly only in patients treated with fish oil.
• Plasma Lp(a) levels were reduced by 14% in the fish oil group, but unaffected in the rapeseed oil group.
• Patients treated with fish oil could be categorized into 2 subgroups: "responders," with a reduction in Lp(a) by 24% and "nonresponders," with a small nonsignificant increase in serum Lp(a).
• Responders and nonresponders exhibited a marked reduction in cholesterol, low-density lipoprotein cholesterol, apolipoprotein B, and triglycerides, and an increase in high-density lipoprotein3 cholesterol.
• There was a large reduction in tissue plasminogen activator in the fish oil group, which correlated significantly with reduction in Lp(a).(ABSTRACT TRUNCATED AT 250 WORDS)
  PMID: 7653444
  

***********************************************************

My Favorite Excellent Fish oil DHA+EPA (molecularly distilled) Sources
(of course many others are excellent...these are just the ones I've had time to try)

Carlson's liquid (38% DHA) 1300mg DHA+EPA/tsp
$25.46 for 500ml bottle (100 tsps)
(Free shipping over $60 orders at iHerb.com)
3g/day=$0.59 per day $$

PharmaOmega brand Cardio (31% DHA) 800mg EPA+DHA/cap
$32.95 for one box/#60 caps (summer sale 6-mon supply)
3g/day=$2.06 per day $$$$

PharmaOmega brand very-small-sized Child 325mg/cap (62%DHA)
$21.95/#60caps

PharmaOmega brand small-sized Learn 700mg/cap (28.5%DHA)
$21.95/#60caps

NOW brand SUPER EPA (40% DHA) 600mg DHA+EPA/cap
From small fish, molecularly distilled
$20.78 for 240 caps
3g/day=$0.43 per day $

NSI brand MEGA EFA (33% DHA) 600mg DHA+EPA/cap
$21.99 for 240 caps
3g/day=$0.46 per day $


NOW Omega-3 liquid lemon-flavored (iherb.com) $$ From small fish, molecularly distilled

Max DHA Jarrow's lemon liquid (iherb.com) $$$

Nature's Answer Omega-3 orange liquid (iherb.com) $

Bourne Again

Extreme Ways by Moby

Bourne Identity

Courtesy of Youtube.com

Extreme ways may have eventually fallen apart for Mr. Jason Bourne until ultimately he reclaimed his life and identity. Exercising to extreme degrees can actually produce immense gains in fitness and cardiovascular benefits. Some proponents believe our bodies were built for extreme random bursts of energetic anaerobic output as evolutionary-related adaptations to hunting and escaping predators.

Forging elite health is what WAPF and the Paleo diet are all about. The effects of the program are extraordinary vitality, longevity and health. Cancer prevention, hypertension normalization, and diabetes amelioration are additional side benefits.

Crossfit is a new strength/conditioning program I'm trying. It's based on military training for special ops, police academies and even grandmas (according to their advert). Did you know Tiger Woods is using NAVY Seal training to help his awesome game?? To be sure, CF is far different from any 'gym' program out there. In fact it's kicking my a** right now. The Newbie torture routines include pull-ups (I can't even do one), jumping on blocks, lifting 80#barbells (I can't even lift my 50 lb kids!), and many many many squats. Blisters on my hand are raw and popping... Both my abs and a** (!!) hurt. Even my armpits ache (!!).

In a relatively short period, however, I feel swiftly-strong... so... ghetto-sharp...

So... La Femme Nikita... so... Bond Agent 007...

I'm... BOURNE-AGAIN ! *wink*

How can random interval training with high intensity movements benefit the heart and vasculature? This recent study shows how high intensity interval sprints are just as good as high volume endurance training on increasing popliteal artery dilation and distensibility. A randomized controlled trial using high intensity progressive weight lifting in diabetes Type 2 individuals also revealed incredible benefits on improving insulin sensitivity and all the hallmarks of metabolic syndrome (MetSyn). Another study demonstrated improvement in relaxation of heart with a high intensity exercise program in a short 10-day period of time. They showed it is possible to reverse early parameters of diastolic dysfunction (heart failure) in obese MetSyn age 39-60 with simple movements like one hour of walking on the treadmill at 70-75% of max effort.

Whether it's playing catch with your kid, Curves, or Crossfit, embrace intensity and challenge your physical limits.

If you have symptomatic or asymptomatic CAD, consult with your Cardiologist prior to starting an exercise program. Always start low and go slow to prevent injuries.