Update: Not Dead, Haven't Run Away With Annie T, Still Livin' The Dream

I thought I'd slap down a few thoughts and updates just to let folks know I'm actually still alive.  So, where the f*ck have I been????  Bah, let's leave that boring shit till later.  You come here for cutting edge nutritional science, not to hear what I've been doing with my rockstar (ha!) life.  Onto sciencey goodness:

Med Sci Sports Exerc. 2012 Feb 9. [Epub ahead of print]

Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery.

Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, van Loon LJ.

Source

1Department of Human Movement Sciences, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, the Netherlands; 2GlaxoSmithKline Nutrition, Brentford, United Kingdom; 3Department of Human Biology, NUTRIM School for Nutrition, Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht, the Netherlands.

Abstract

INTRODUCTION:

The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.

METHODS:

16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-H5]phenylalanine and [ring-H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).

RESULTS:

During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311±8 vs 246±9 ∼mol·kg·7.5 h ) and improved net protein balance (61±5 vs -11±6 μmol·kg·7.5 h ) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ∼22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059±0.005 vs 0.048±0.004 %·h; P=0.05).

CONCLUSION:

This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.

Mike's Thoughts:  First off, big props to Chris at Conditioning Research for posting this.  I don't have much time for reading, but when I can, I hit up his blog, as he puts up great stuff.

SO!  I guess those slimy-looking fake-tanned bodybuilders were right all along (note sarcasm---some of the best science come in the pursuit of vanity).  For clarification, though, this shows increased protein synthesis----does that translate into increased recovery and subsequently, performance?  I don't know, but I think any athlete looking for a finer edge would be wise to consider a late night long-acting protein like casein.

Just a gratuitous picture of everyone's favorite viking girl.  So. much. win.

Lipid Insights. 2011 Aug 23;2011(4):7-15.

Dietary Carbohydrate Modifies the Inverse Association Between Saturated Fat Intake and Cholesterol on Very Low-Density Lipoproteins.

Wood AC, Kabagambe EK, Borecki IB, Tiwari HK, Ordovas JM, Arnett DK.

Source

Department of Epidemiology, University of Alabama at Birmingham, School of Public Health, Birmingham, AL 35294, USA.

Abstract

We aimed to investigate the relationship between dietary saturated fat on fasting triglyceride (TG) and cholesterol levels, and any mediation of this relationship by dietary carbohydrate intake. Men and women in the NHLBI Genetics of Lipid-Lowering Drugs and Diet Network (GOLDN) study (n = 1036, mean age ± SD = 49 ± 16 y) were included. Mixed linear models were run with saturated fat as a predictor variable and fasting TG, very low density lipoprotein cholesterol (VLDL-C), low density cholesterol (LDL-C) and high density cholesterol (HDL-C) as separate outcome variables. Subsequent models were run which included dietary carbohydrate as a predictor variable, and an interaction term between saturated fat and carbohydrate. All models controlled for age, sex, BMI, blood pressure and dietary covariates. In models that included only saturated fat as a predictor, saturated fat did not show significant associations with fasting lipids. When carbohydrate intake and an interaction term between carbohydrates and saturated fat intake was included, carbohydrate intake did not associate with lipids, but there was an inverse relationship between saturated fat intake and VLDL-C (P = 0.01) with a significant interaction (P = 0.01) between saturated fat and carbohydrate with regard to fasting VLDL-C concentrations. Similar results were observed for fasting TG levels. We conclude that, when controlling for carbohydrate intake, higher saturated fat was associated with lower VLDL-C and TGs. This was not the case at higher intakes of carbohydrate. This has important implications for dietary advice aimed at reducing TG and VLDL-C levels.

Mike's Thoughts: "Won't saturated fat kill me? Won't it trash my cholesterol? Won't it give me a heart attack?" This is probably my top question nearly daily in some form.  Updated science IS ALL AROUND us, yet the conventional medical and nutritional community seems to completely ignore it.  Much like ACLS (advanced cardiac life support), the trickle-down effect of current information is about 10 years behind.  Luckily, you have opinionated loud mouths like me.

So Current, It's Scary:  Charles just called me, and said he posted this: In Defense of Saturated Fat

So close, I can taste the lab values.

Update:  Almost done.  This has been a grind comparable to "Murph" intersected with rounds of "Cindy", all the while having an evil troll spike your peri-workout BCAAs with pine tar.  Yeah, THAT kind of grind.  But when you are done, you are so fucking high on cortisol and epinephrine, it's like ambrosia. 

Well, I'm almost there; I've done every single lesson, I've written the mid term, I've done the practical with my naturopathic physician mentor, and I've run labs on a couple of guinea pigs (actually, well-muscle, highly athletic guinea pigs!).  Last, but by far not least, is the final exam (80 question, short answer.)

  I've discussed the implementation of FDN with James OPT Fitzgerald, who is also currently studying FDN.  It's exciting, because it's the "missing link" of athletic performance---we can dial nutrition, training, lifestyle, but steroid hormonal balance is the 4th piece, if you will.  I'll be heading down to the OPT International Center for Fitness next month in Scottsdale, AZ to spend some time with James and, no doubt, learn a boatload and probably get my butt kicked royally in some form of testing (lactate threshold, anyone?)

For The record:  I can be found here, on Facebook:  Dynamic Nutrition Facebook Page.  I find it easier and quicker to slap up an interesting study than putting up a blog post.  I wish I was the uber-frequent blogger, but it ain't going to happen.

My Current Training

Honestly, not much to put in here...trying to get anything in when I can.  I will say I have a very new found respect for high end athletes with kids.  It ain't easy!  I've been able to concentrate on my strength sessions with a helluva lot more frequency than any form of MetCon.  Some recent numbers:

• Front Squat 295#
• Squat Clean 230#.  Seeing the above number, and the fact I can deadlift 435#, there's a serious disconnect in technique.  This should be at least 20# more.
• Rack Jerk (behind the neck) 245#
• Split jerk 215#.  Once again, a disconnect.  
• Back squat 355#
• Deadlift 435#
• Overhead Press 141# AH HA, the god-forsaken disconnect.  Meh, I dunno, but I struggle here.

I'm sitting at around 175#; not quite as lean as I was this time last year, but some def. strength gains.  Like the very wise Gant Grimes once said "Cardio is a like a dirty whore, easy come, easy go".  I'll find it again.  In the meantime, I'll continue cultivating strength.

Recently purchased a C2 rower, and I'll have picture of my home gym setup next time I blog.  Gas tank feels like it's on it's way back from the depths of adrenal fatigue, but it's still fubard.  Recent 19:36 5K, at a moderate effort.  Need to shave 1:00 off that.

Soundbites & Confessions to End 2011

Sneakin' in one last blog post before 2012...

First off, I have an actual educational, organized, and informative post on adrenal fatigue brewing for early 2012.  This, though, will not be that; in typical North American ADHD fashion, I'm going to puke forth a shwack of Soundbites and Confessions to ring in the New Year.  As always, some will be personal, some will be sciencey, and some will be sarcastic.

Confession:  I think Metabolic Typing is a bunch of Horseshit.

It's interesting that 1) I've been asked more than a few times about this in the recent months from folks all over the country emailing me, 2) Robb Wolf has addressed this numerous times in text (here) and on his podcast, (here, here, and here) 3) Alan Aragon did a recent a thorough ass-thrashing in his Research Review. 

  This is a bit at odds with my current journey of learning about Functional Diagnostic Nutrition, as FDN aligns itself with MT.  To clarify, though, they are two separate entities.  And yes, while I think MT is horseshit (I had my own metabolic typing done, to the tune of 150 bucks.  I was told to stop drinking coffee and eating spinach.  Because I'm a "fast oxidizer", and these are acidic foods.  When asked about PRAL and specific alkalinity (both of which spinach and coffee have a negative {read:alkaline} PRAL, there was no rebuttal.), I understand why they would align themselves with something like MT.   I'm biased, it's pseudoscience horsehit, but it DOES address individuality.  I still sure as hell wouldn't either use it or recommend it to ANYONE.  Hell, even the Zone might be better, and it sucks.

Soundbite: Chevelle is a fucking badass band.



Sure, bands like Killswitch Engage, Slipknot, All That Remains, and Sevendust are probably more likely to be found on my iPod at the gym, but you can't deny the awesome mesh of Chevelle. A bunch of geeky dudes who probably all have degrees in science, heavy guitar riffs, and actual cerebral lyrics. Figures I'd like em. And yes, their new single Face To The Floor can be found on my iPod. At the gym. LOUD.

Confession, Admission, Prediction: 

I'm a mediocre athlete.  Why am I bashing myself down?  I work with, and a train with, some of the best in the world.  It's hard not to suck around these folks.  Sure, I put up pretty good numbers for a skinny assed 38 year old, but fuck me, there's some wicked beasts in the Crossfit Community.  This is an awesome segue into an admission + prediction:

I'm seriously stoked for the 2012 Crossfit Games.  Yeah yeah I bash the whole dealio from time to time, but I'm obviously still waving the flag.  This year, I have a TON of clients that will be competing from coast to coast, so I can't help but be jacked. 

I usually throw out a prediction or two, which, in the evolving world of Crossfit as a sport, is a total crapshoot.  This one isn't specific to 2012 per se, and more targeted to the guys:  We will continually see faster athletes at, or above, the 225# mark.  In the past, 225# was "just too big" for Crossfit...dominate athletes in the male category were around 185-190, exceptions aside.  225#, in the future, will no longer be the exception, it'll be the standard.  Mark my words.

Soundbite:  Dr Terry Wahls on Paleo and Multiple Sclerosis.



Get a cup of coffee, sit the hell down for 17 minutes, and watch. It's Ted Talks. It's about nutrition. It's about curing the incurable. This shit is heavy.

Confession:  I love cooking bacon.

My BBQ lost a bet with 110km/hr winds, hence the shit-kicked look.

I know, that's not very revealing.  But cooking bacon on my back deck on Dec 31st wearing shorts with no snow and a balmy -1 Celsius is pretty freakin' cool.

Soundbite:  Fish oil won't FUBAR your lipid peroxides

I'm pretty sure I've posted on this before:  The idea that too much fish oil (an unstable polyunsaturated omega 3 fatty acid) will oxidize and do more harm than good.  This idea, while sound, is much like a lot of nutritional theories floating around the blog-o-sphere and interwebz, is susceptible to what I call the "Run-Like-A-Fucking-Idiot" syndrome.  Folks get a wiff, then take it to the end of extreme.  This goes both ways, by the way.  Think fructose.  Think dairy.  Think fish oil.  For that matter, think "Paleo".   People either want it all or nothing, and a vast majority don't seem to be able to find a happy medium.  Yeah, I get that folks want black and white.  But pull your head out of your ass on this one.

Back on target, let's look at some sciencey goodness:

 

Effect of fish and fish oil-derived omega-3 fatty acids on lipid oxidation.

Source

School of Medicine and Pharmacology, The University of Western Australia, Medical Research Foundation Building, Box X 2213 GPO, Perth, Western Australia 6847, Australia. tmori@cyllene.uwa.edu.au

Abstract

There is evidence that omega-3 (omega3) fatty acids derived from fish and fish oils reduce the risk of cardiovascular disease via mechanisms underlying atherosclerosis, thrombosis and inflammation. Despite these benefits, there has been concern that these fatty acids may increase lipid peroxidation. However, the in vivo data to date are inconclusive, due in part to limitations in the methodologies. In this regard, our findings using the measurement of F(2)-isoprostanes, a reliable measure of in vivo lipid peroxidation and oxidant stress, do not support adverse effects of omega3 fatty acids on lipid peroxidation.

PMID:15479562 [PubMed - indexed for MEDLINE] 

 

Polyunsaturated fatty acids as antioxidants

Doriane Richard, Kaouthar Kefi, Ullah Barbe, Pedro Bausero, Francesco Visioli

Laboratory of «Micronutrients and Cardiovascular Disease», UMR7079, UPMC Univ 06, Paris, France

Accepted 13 May 2008. Available online 18 May 2008.

Abstract

The susceptibility of fatty acids to oxidation is thought to be directly dependent on their degree of unsaturation. However, some in vitro and in vivo studies suggest that the relation between chemical structure and susceptibility to oxidation is not as straightforward as hypothesized from theoretical viewpoints. Indeed, long chain polyunsaturated fatty acids (LC-PUFAs) might be less oxidizable than others under specific experimental conditions. We investigated the free radical-scavenging potential of PUFA and the production of reactive oxygen/nitrogen (ROS/RNS) species by human aortic endothelial cells (HAECs) supplemented with different fatty acids. Fatty acid micelles scavenged superoxide in an unsaturation-dependent manner, up to eicosapentaenoic acid, which was the most effective fatty acid. Supplementation of HAEC with polyunsaturated fatty acids of the omega 3 series resulted in lower formation of ROS, as compared with cells supplemented with saturates, monounsaturates, or polyunsaturates of the omega 6 series. This effect was maximal at concentrations of 10 μM. The effects of omega 3 fatty acids on reactive species production appear to be stronger when ROS were evaluated, as a milder, albeit significant effect was observed on RNS generation. Based on in vivo data showing reduced excretion of lipid peroxidation products after omega 3 intake and our data on ROS production and direct superoxide scavenging by LC-PUFAs, notably those of the omega 3 series, we propose that this series of fatty acid might act as indirect anti- rather than pro-oxidant in vascular endothelial cells, hence diminishing inflammation and, in turn, the risk of atherosclerosis and cardiovascular disease.

 Commonly heard quote:  Ok, so Mike dug up a bunch of studies.  Big deal.  I'm a BAMF fire breathing, low omega-6 eatin' athlete with body comp so tight I have striations on my striations.  I'm TOTALLY going to oxidize those excess O3s!"  (ok, maybe not so commonly heard quote, but you get my point).  Enter N=1 real life experimentation:

 

Mike's Recent Lipid Peroxide test: 5.48nM/mg

Optimal range of Lipid Peroxides: 1.00-7.50nM/mg 

Keep in mind this test was taken with the continual consumption of at LEAST 4.8g EPA/DHA per day; at times, I dose at 6g (5 caps of 600mg EPA/DHA x 2/day).  In the far past, I've been at 10-15g to deal with a chronic shoulder bursitis.  

Also of note is that lipid peroxides can be elevated due to excessive or hard training, and can be attenuated by the consumption of anti-oxidants.  For the record, I did this test on a rest day, but had trained the previous 3 days in a row (and, this was prior to Maddy being born, so the training was still decent, ha!).  I also do not consume antioxidants, and had stopped my Vit C intake day prior to the test.

Morale of the story?  Take your damn fish oil.  Use the bag of fat between your ears, and make decisions on what you do, or do not do, based on sound science.  Not the flavor of the month, and not what the goddamn masses are doing like herds of cattle.  Direct your own health.

Confession:  I'm continually blown away at the far reaching readership of this blog!

It makes me smile, shake my head, and just plain wonder.  Let's be clear:  I don't get a Satan-Klaus bag of mail every day, but I do get questions and comments from all over the damn globe on a regular basis.  I don't get as much hate mail as I probably deserve, but I do get some pretty cool questions.

I recently had a brief discussion with another CF coach about FDN in Florida; another, in New York.  I've had a few Aussies email me with just nice things to say (the rumors aren't true, they are nice folks!), and always lots of California.  I have to admit, my blogging frequency has fallen off the planet, but it's nice to hear from folks from all over, and it's a catalyst to get me to find the time.

 

That being said, I just got an email notification of a hilarious post left on probably my most popular and completely mis-understood post,  Some Things I Hate About Crossfit

Soundbite: Alistair Overeem

Just watched this absolute freak of nature man-handle Lesnar last night at my buddy Jake's house.  For some clarity, my nutritional consulting does 3 phases; one of the topics in phase 3 is supplements.  I don't do a "Phase 4".  Phase 4 would probably land me in jail.  

Then., at 205#

...Now, at 265#.

In the wise words of one of the best paramedics I know "I'm not sayin'...I'm just sayin'"  Uh huh.  Look at Joe Rogan in the background.  Even he seems bamboozeled by Overeems...transformation.

Confession:  My Adrenals are Trashed.  T-R-A-S-H-E-D.  But it may be normal.

The basis of the FDN course is testing lab values; as a student, one of the first steps is to test my own.  I did my testing prior to my daughter's birth, because I knew once she arrived, all semblance of training/diet/sleep would just be a beautiful memory.  While it actually hasn't been as bad as I thought, my sleep has taken a serious beat down.  BUT, I did do my labs before.  But when I got the results, my jaw hit the floor:

 

I'm in late Stage 2/early stage 3 adrenal fatigue.  I'll go into the actual ranges, values, and meanings in a blog post early in the new year, but for a primer, think of it like this:

Stage 1:  Elevated cortisol above normal at certain points of the day, total sum still normal

Stage 2: Elevated cortisol throughout the day, total sum elevated

Stage 3: Adrenal Exhaustion, sum less than normal.

My DHEA was low, cortisol low on all points except one, and total is low.  What I find mind-boggling is that I generally don't feel that bad most of the time, and this year I made some pretty decent progress in training, maintained a sub-8% BF, and didn't walk around like I had dementia.  Well, most of the time.  Also, my testosterone is decent at 960ng/mL on a scale of 400-1300.  I'd like to see that above 1000, but shit, considering, I'm happy.  My metcons have sucked ass lately, but my strength has increased at a rate I'm pretty stoked about.

What I Think Has Saved My Bacon Thus Far:  Completely dialed diet (lets assume I know what the hell I'm talking about here), smart training, and intelligent supplementation.  By all rights, I should be barely able to drag my ass out of bed in the morning.  Most of the time I just wake up, swear a bit, and I'm good to go.

The main strategies for dealing with this are, well, obviously, quality sleep; being a career shiftworker has probably been the main, far reaching cause that started 15+ years ago.  My recent deprivation is a drop in bucket, but exacerbating, nonetheless.  Friends that are parents promise me I will get sleep again :).  Also is the use of supplemental DHEA, Pregnenolone and Licorice root.  Think of this as "Phase 3.5"....some of this stuff isn't available in Canada, (which is complete, 100% horseshit).  BUT, being a resourceful sum-bitch, I have in my adrenal fatigued hands sub-lingual versions of all stated, and it looks like a fairly reliable source for the future.  SO, I will be able to treat myself, and my future clients.    More on this next year, and obvious re-testing in the near future ;)

Recent Training

Well since my last post Nov 6th, training has been a challenge, to say the least, but it's happened.  I'm fortunate enough to have a kick-ass garage gym (huge props to my friend, accountant, and owner of CFLA, David "I wear Millionaire" Muryn), and access to a sweet gym at the new firehall.  Motivation/energy has been more of an issue that location...let's be clear on that!

Current PRs:

• Deadlift, 435#.  Just PR'd this on my first vist back to CFLA.  450# is just around the corner.
• OHP, 141#.  It's 1 pound.  GFY.  I'm taking it, lol.  Seriously, this does make me laugh, because it's laughable.  Weak sauce, fo' sho.
• Squat, 355#.  Had a PR of up to 350, and recently, 355.  Lots o' room in my deadlift, but this one is truly at max.  Going to take some serious work to get to 405#.

Nov 21st, CFLA, 11ish or so
CF Total
Back Squat 355#
Deadlift 435#
OHP 140#
Total: 930.  Very happy with this, and really not giving a fuck that I used a belt and went back and forth between my press and DL at the same time.  Came in just with the idea that I was going to squat, and jumped in with David to do the whole deal.

Dec 6th & 8th

TRX session at U of L, 1 hr/each.

This was...ok.  I have to be kinda politically correct here, because 1) there's readers that really like this thing, and 2) Guys at the station use it, and I'm just happy when they are doing pretty much anything.  I'm personally not a fan, though, and won't be buying one for my garage gym nor will I be wasting my time on one.  I purposely tried to kill myself during the last sessions "interval workout", and ended up with nothing more than mild DOMS in my obliques the next day.

Let me put it this way:  If I was stuck in Afghanistan, and my job required a high degree of physical fitness, and I didn't have access to awesome stuff like barbells, and all I had was a tank in the desert and some nylon webbing, I'd use it.  But I'm not in Afghanistan, my job DOES requires a high degree of physical fitness, and I have access to better shit.  'Nuff said.  Flavor of the month, it's not a shitty gimmick, but there way better options available.  (read: barbells, rings, rowers)

Dec 20th, Firehall #1, 10:30

Deadlift

135x10, 155x5, 205x3, 225x3, 245x3, 275x3, 315x3, 350x10.  BOOM.  That was a nice surprise.

Dec 25th, Garage, 11AM
OHP up to 141#.  You have no idea how pissed I was that I couldn't budge 145#.  Fuck around.

3 Rds

15 KBS, 32kg
30 DUs
10 Pullups
15 Ring Pushups
12min + change.  No fractionating expect the pushups, but time between movements taken.

Dec 27th, CFLA, 11 AM

Deadlift 

1 set of 405x3, form was sketch, dropped to 365x3 for 4 more sets.
Tabata row, 908
5 sets of weighted chins, worked up to 50#
5 Sets of weighted ring dips, up to 40#


Dec 30th, CFLA, 11 AM

Front Squat

135x10, 165x5, 185x5, 225x5x5

AMRAP 10 Min

15 Power Snatch, 75#
30 DUs
4+3 rounds.  Hit this at 75%, fractionated the PS to 5's after the first round, purposeful breaks.

Dynamic Nutrition at Taranis, Real Food vs Vitamins, and Maddy

Dynamic Nutrition Beasts Alicia Connors, Steve Howell, Jeremy Meredith, and Joey Lutz

This past weekend, a shwackload of high-end athletes took part in what's sure to be known as western Canada's biggest mid-season Crossfit competition: The Taranis Winter Challenge, in Victoria, BC.  You can check that link for the listing of the WODS (which looked excellent and well rounded, says this middle-of-the-road athlete that wasn't there), and check HERE for the rankings.

I'm extremely proud to say that FIVE of my athletes placed top 10 in a very deep talent pool of over 50 men and 35 women:  Steve Howell, 1st, Alicia Connors, 2nd, Jeremy Meredith, 3rd, Rachel Siemens, 7th, Joey Lutz, 9th.  Also competing were Jason Noel, 19th, and Jeff Hutton, competing for Team Crossfit Vernon.  

Well done everyone!

Am J Clin Nutr. 2004 Jun;79(6):1060-72.

The 6-a-day study: effects of fruit and vegetables on markers of oxidative stress and antioxidative defense in healthy nonsmokers.

Source

Danish Institute for Food and Veterinary Research, Søborg, Denmark. lod@fdir.dk

Abstract

BACKGROUND:

Fruit and vegetables contain both nutritive and nonnutritive factors that might contribute to redox (antioxidant and prooxidant) actions.

OBJECTIVE:

We investigated the relative influence of nutritive and nonnutritive factors in fruit and vegetables on oxidative damage and enzymatic defense.

DESIGN:

A 25-d intervention study with complete control of dietary intake was performed in 43 healthy male and female nonsmokers who were randomly assigned to 1 of 3 groups. In addition to a basic diet devoid of fruit and vegetables, the fruit and vegetables (Fruveg) group received 600 g fruit and vegetables/d; the placebo group received a placebo pill, and the supplement group received a vitamin pill designed to contain vitamins and minerals corresponding to those in 600 g fruit and vegetables. Biomarkers of oxidative damage to protein and lipids and of antioxidant nutrients and defense enzymes were determined before and during intervention.

RESULTS:

Plasma lipid oxidation lag times increased during intervention in the Fruveg and supplement groups, and the increase was significantly higher in the former. Plasma protein carbonyl formation at lysine residues also increased in both of these groups. Glutathione peroxidase activity increased in the Fruveg group only. Other markers of oxidative damage, oxidative capacity, or antioxidant defense were largely unaffected by the intervention.

CONCLUSIONS:

Fruit and vegetables increase erythrocyte glutathione peroxidase activity and resistance of plasma lipoproteins to oxidation more efficiently than do the vitamins and minerals that fruit and vegetables are known to contain. Plasma protein carbonyl formation at lysine residues increases because of the vitamins and minerals in fruit and vegetables.

My Thoughts:  This is a pretty damn interesting study in that it's the first I've seen that compares real food to supplements in a quantifiable nature.  Often, the common saying "real food is better than vitamins and minerals" is thrown about haphazardly, but without a solid explanation of "why".  In my practice, I'm not *against* the use of a multivit/multi-min type supplement or the use of singular micronutrients, but I would rather see folks first 1) obtain as much micro-nutrient intake from whole food, and 2) if needed, use a powdered green type supplement (as an example, Greens+ or Greens First).  As seen in the posted study there IS a difference when obtaining micronutrients from whole food versus pills.

My view, as seen from the top of the world

This last Tuesday, Nov 1st, 1:34AM, my beautiful daughter Madison Taylor came into this world.  While we had to spend 4 days at the hospital with Mom as she recovered from a last minute C-section, I'm happy to report everyone is doing stellar!!!  

While there's going to be some major adjusting, fine-tuning, and time management, I've been lucky enough to already sneak in a workout yesterday at home (I'll be posting in the future on my home gym setup) and get back to some current Dynamic Nutrition clients.

Recent Training

Oct 20th, CFLA

Sprints
5x10y, 5x20y, 2x40y.
5 Rounds
4 Power Snatch, 70%1Rm (110#)
Max strict pullups
Max band pushup
Rest 2 min between rounds.
10/20, 10/20, 6/15, 6/14, 6/13

Oct 27th, Garage

Wendler 5/3/1, week 1
A)Deadlift
135x5/185x5/225x5/245x5/280x5/315x14.
Using an old 1RM of 415# for percentages, 14reps at 315# puts me at 460#1RM. Gonna have to test that theory out soon.
B) Accessory Work:
Overhead Lunge, 6/leg, 3 sets@ 25#/35#/45#
L-hang, 3set x 20s

Oct 31st, Garage 

Back Squat 3R
135x5/175x5/190x3/225x3/255x3/285x11. Felt better than my 275x10 last week. Odd.
5 Rd
15 20# Push Ball to 10'
5/5 right/left 50lb KB snatch
25 Double Unders
11:30. Low back torched
Cash Out: 3x15 ab wheel rollouts.

Nov 5th, Garage

OHP 45x10, 60x10, 95x5, 105x5, 115x3, 120x3, 125x1, 130x1, 135x1, 140x1, 145x0,0,0. Tied my current PR, so considering running on <3hr sleep, fine with this.
3 Rounds, max rest between rounds:
5 Power Snatch, 95#
10 Butterfly pullups
15 KBS, 50lbs
20 Double unders