Our Physical Potential

by Sam Suska

What is my physical potential?  How can I reach my physical potential? I've been curios about the first question for as long as I can remember whereas the search for the answer to the second question is a relatively recent endeavor.  At some point in early 2008 I wanted to know how I could change my life to improve my performance and reach my physical potential.  At the time I thought the key to reaching my physical potential were the foods I ate and the workouts I performed, so I began my informal research by reading a multitude of books from differing perspectives on nutrition and health in general.  Over the years my vision of what it takes to optimize human health and performance has shifted from a diet and exercise approach to a holistic viewpoint to a more advanced diet, exercise and stress management point-of-view.

However, I have not disregarded my holistic perspective of human health and performance whatsoever.  In fact my research of the controversial science of diet, lifestyle and health has lead me to form a new holistic vision of what it takes to reach physical potential.  I feel that we have to form a healthy relationship with ourselves and our environment, internally and externally, in order to create our physical potential.  If we want to understand what our physical potential is and how we have to live in order to create it then it makes sense to for us to start by investigating our external environment so we can make some connections between nature and our body.  

The discussion of nature has to begin with the sun, which is the ultimate source of the electrical energy needed to operate the human body.  The human body itself has photosynthetic potential, a characteristic we familiarize with plants. Like plants our body has the ability to adsorb (this is the grasping of atoms, molecules and sub-atomic particles) electrical energy emitted within sunlight.  Sunlight is full of electrical energy that comes in a form known as photons which upon adsorption into the skin can then be converted into a directly usable form of electrical energy known as electrons.  The energy we get from the sun may not be enough to, or the right type of energy (?) to fuel all of our cells, but it stimulates Vitamin D production, which is a hormone vital to bodily health, and it also has an effect on the mind.  Sunlight fuels the body indirectly as well.

Edible plants such as grass, spinach, kale, chard, lettuce, collard greens, broccoli, avocados, peppers  are remarkably efficient in adsorbing photons from sunlight and converting them into electrons (the readily usable form of electrical energy).  Green plants store some of this electrical energy potential within it's chlorophyll, which is the blood of plants. These edible green plants have amazing electron density, which humans and animals have been using as food to prosper on for thousands of years. So, we obtain the electrical energy to operate our body by eating food (especially green plants!), exposing our body to sunlight and also drinking pure Water.

Water, plants, animals, the human body and all of the substances on our planet can be commonly referred to as matter; which is anything that has mass and volume. Matter is made up of atoms and molecules which are held together, bonded by electrical forces (these are sub-atomic particles). This means that all matter, (especially our body, green plants and water) is composed of electrical energy; even inanimate objects like a chair or a table contain electrical energy. However these non-living objects have significantly less electrical energy potential than humans, green plants or water.

The overall electrical energy potential of a substance is determined by those electrical forces which bond the atoms and molecules of the matter. These sub-atomic particles are smaller than atoms and molecules and have an electrical charge; these are called protons (positively charged) which have the potential to react with the aforementioned electrons, which are negatively charged.

The concentration of electrons in a substance determines the overall electrical energy potential due to the ability of electrons to react and "give" energy to the positively charged sub-atomic particle, the proton. A quick summary of the interaction between these electrically charged sub-atomic particles is that electrons "give" energy to protons (protons "take" energy!) signifying a reaction and generating electrical energy. So, we can begin to see why electron-density determines the overall electrical energy potential of a substance; both solids and liquids.

Solid substances densely packed with electrons (like green plants or fresh uncooked meat as two prime examples) have been found to vibrate at a considerably higher level than proton-dense substances (which tend to be processed and/or heavily cooked foods). The vibration level of a solid signifies the electrical energy potential of the substance, this is also measured in liquids by the ability they have to reduce oxidation by atoms and/or molecules (the "breakdown" of matter). Oxidation is the loss of electrons by a substance, which occurs in our body as a result of basic functions like movement, metabolism and the natural "breakdown" of tissues. Preventing excessive oxidation in our body is absolutely necessary to fulfill physical potential, which is a main reason that many scientists and healthcare practitioners recommend foods and drinks that are dense with antioxidants have become more prominent in recent years.

Our body is largely composed of fluids (over 70%), the most important being blood. Human blood has many vital roles which include directly nourishing the tissues and cells with electrical energy as well as decreasing the regular oxidation of body tissues. Our blood saturates and directly anti-oxidizes the constant "breakdown" of tissues; the electron-density of the blood (measured as the Oxidative Reductive Potential) plays a prominent role in fulfilling the physical potential of the body.

There is undoubtedly a vital need in the human body for electrons; we need energy.  Energy, from food and drink, also transforms into our cells and feeds the trillions of bacteria living in our guts.  If an individual is serious about pursuing their physical potential they have to be mindful of the energy they put into their body. 

desires to fulfill their own personal physical potential they must focus on using electron-dense sources to support the electrical energy design of the body. These electron-dense sources begin with the sun, which can energize us directly by sunlight or indirectly by consuming foods like green plants (which adsorb the sunlight) or animals that eat the green plants. Chlorophyll, the "blood" of these green plants which also give them color, is virtually identical to our own human blood, with the only difference being the center molecule (ours is iron whereas for plants it is magnesium). This electrons-dense chlorophyll has the powerful ability to infuse our blood, our nervous system and our meridian system (this is the basis of Chinese Medicine) with the electrical energy required for operating our body as a whole.

Our blood and nervous system require also require pure Water and pure Salt. Pure Water is made available to us by natural sources like springs, geysers and wells. Pure Salt can be made available to us when we dry out Sea-water. In fact blood is over 90% water and sprinkled with pure Salt in order to conduct the electrical energy throughout our blood. Pure Salt is one of the most vital needs for the human body and the best sources of this are Green vegetables and Sea Salt.

Our body desires electrons (which are derived from photons emitted by the sun) to "give" electrical energy directly to the protons which compose our body tissues in order to energize the body and more specifically the brain. The brain physically operates the body with general control from the mind. A mind has the profound ability to transform matter within the body as a response to it's perceptions and thoughts which lead to feelings and emotions. The internal transformation of matter leads to the generation of nearly everything our body: including our neurotransmitters (for brain operations), enzymes and hormones from raw nutrients, fluids and our own tissues.

Our mind is the all-powerful governor of the physical body which itself is an organization of electrical energy. Our minds transform matter (hormones generated in response to feelings and emotions) and makes the choices which either nourish or deplete the body of electrical energy potential (like food and drink choice). The nourishing choices promote electrical energy flow (like moving) or directly provide electrons and anti-oxidation (with food and drink) whereas the depleting choices counter these and decrease our overall vibration potentially leading to exhaustion, poor digestion, low immunity, foggy-mind, depression and anxiety to name a few symptoms resulting from a lifestyle that defies the electrical design of the human body.

The body is dependent upon the mind, which is shaped by the attitude and perspective chosen to approach the world. When the mind is shaped with a positive outlook (which begins with a love for one's self, others and nature progressing to a sense of security, respect, satisfaction, motivation and general happiness) it has potential to make the choices which energize and anti-oxidize the body and begin to reach physical potential.

These 'optimal choices' directly promote the oxidative reductive potential (this is anti-oxidation) of our blood which saturates tissues in our more than 60,000 miles of blood vessels.  A person can readily make the choice to drink copious amounts of pure Water, use pure Salt, eat considerable green plants and animals that tend to eat vegetation and manage emotions to reduce overall 'stress', prevent excessive oxidation, promote electrical energy potential all with the intention to vibrate at a higher level.

The mind also has the equally powerful ability to allow the internal oxidation process to reach excessive levels which decreases electrical energy potential and vibration by making the depleting choices in types of movement, food and drink. Once again, this dangerous process begins with perception built from a negative attitude and general life outlook that one uses to approach life. This negativity restricts the generation of and movement by necessary neurotransmitters (like dopamine and serotonin) while also generating directly harmful hormones like cortisol (which leads to tissue inflammation), adrenaline (exhausts and damages tissues) and even estrogen (nobody wants excess estrogen).

A negative outlook will form and/or maintain an irrational thought process which can directly lead to feelings of being powerless, aimless and without proper management of emotions in general. This often times leads to overwhelming and potentially reckless emotions like depression, anxiety, fear of the unknown, worry, sadness and grief all of which have the ability to lock the mind, then the body in vicious cycles depleting the brain and the body of electrical energy potential signified by low vibration.

When the mind and body maintain an electrical energy depletion or deficiency for too long the overall vibration decreases and the blood loses it's 'spark of life' and begins to struggle with reducing the oxidation of the body tissues which is non-stop as a result of metabolism, movement and function. This points to the power of the mind in creating, maintaining and realizing one's physical potential; this begins with a willingness to embark on the deeply meaningful task of following an entire lifestyle designed to maximize the electrical energy potential of the human body.

I have personally lived this type lifestyle, which I refer to as 'a pursuit of vitality' because in order to reach my physical potential I am seeking to optimize everything about, including my mentality and spirituality.  I   The basic premise of this 'holistic self-care' I recommend is that we are in control of our health;  thrugh giving ourselves, our whole 'being' (mind, body and spirit) the loving care and attention we deserve, we will, in time, significantly improve ourselves and become the most vital version of ourselves.

Any form of healthy living that encourages one to live more mindfully encourages someone to get out of the vicious cycle of the Standard American Diet and lifestyle as a whole which is all many people know.  Unfortunately the average American (caught in the Matrix?) seeks energy from shitty foods full of sugars, processed carbs (like bread and cereal) and caffeine but these are proton-dense sources of electrical energy. These proton-dense sources (which also includes dairy and heavily cooked or very processed meats to name a few) have the ability to stimulate our tissues and provide immediate electrical energy, but will inevitably lead to decreased electrical energy potential in the long-run (which is only starting with the well-known "crash"). A vicious cycle will ensue where someone is constantly "needing" energy and returns to these poor sources repeatedly which lead to food addictions, caffeine addictions and cravings that impact a person's mood, thoughts, feelings, emotions and actions.

With taking care of yourself from a holistic perspective you can do anything, if you are in the vicious cycle you can break it by choosing to adopt some holistic-minded principles which allow you to harness the incredible power of your mind by employing a rational thought process with a positive outlook. With patience you can get to a point in life where you easily make the choices to show your body love with electron-dense foods and drinks, daily stress-relieving techniques, focused exercise, deep breathing and restorative sleep. Your mind, body and spirit have wonderful potential and deserve to be given balanced, loving care and attention. You can empowering yourself today by reflecting on your personal journey in life; consider all the lessons you have learned and be happy with yourself because right now you have an open-mind.

Some curiosity along with an open-minded approach to life is the first step one makes towards realizing their physical potential. Holistic self-care offers concrete principles you can incorporate into your daily lifestyle with techniques, strategies and the ability to flexibly choose options that can greatly improve your life and maximize the love, happiness and helpfulness currently radiating from your beautiful spiritual essence.

 

Life's deepest meaning is not found in accomplishments but in the relationships we have with ourselves, our peers and our world.  We will only reach our physical potential once we form a healthy relationship with ourselves, other people and the world.  Love you all.

My Approach

Hey Sam,

I know you're a trainer and stuff.  What is your basic approach to working with someone?  I want to tone up for the summer and get healthier in general.  I keep hearing different stuff from all these trainers and bloggers.  I am serious about making healthy changes to my life. You seem like you have success, so I'd like to know what you do.

Thanks,

Manny (Fresh)

Mr. Fresh, I appreciate the question.  I always start with the goals of a client in order to turn broad goals like 'tone up' and 'get healthier' into more tangible, measurable goals we can track and put a realistic dates for improvements to be seen.  That is a necessity in my profession.  I'm not saying that you should not have intangible, highly subjective goals; in fact I recommend that you record your daily energy levels as well as how you feel you look naked into the 'lifestyle journal' I will make for you.  

You will use their 'lifestyle journal' to help you connect how your habits of eating, sleeping and exercising and recovering from exercise habits with how you perform, feel and trend in relation to your goal.  My approach to working with anyone is comprehensive; from here on in my career I am only willing to work with people who have a desire for lasting improvement to their health and fitness. It sounds like you have a sincere to improve yourself, so I have to tell you that working on your own personal development can really facilitate this; experimentation with implementing rational living therapy, mental acuity drills and reading about various interesting topics are good examples. 

I am a big fan of the 'lifestyle journal' because it is a direct way to give you feedback in relation to how the choices you make either bring you closer to, or further away from your short-term and ultimate goals. I also feel that we, you and I have to negotiate performance goals that are relevant to your pursuit of a toned body  and improved health.  The performance goals I will recommend are always rooted in strength, because strength is "the most general of athletic adaptations" according to notable strength guru Mark Rippetoe.

Your ability to become significantly more proficient with balance, coordination, power and the worthwhile cardio pursuits (thats right, many cardio-based fitness pursuits are not beneficial, potentially damaging) is dependent on your ability to repeatedly produce muscular force.  If I can directly help you improve  your physical strength then that will help improve all aspects of your performance and put you in a powerful position to fulfill your health and appearance goals.  

Therefore, I tend to focus on strength training when actually performing my training sessions with clients; complemented by conditioning drills/tests/goals that  rely on the ability to repeatedly produce force in the physical environment.  As a sincere health/fitness enthusiast improves their performance, stabilizes their sleeping habits and improves their eating/exercise recover habits they will get closer and closer to their goal.  Will that be you?  I am always looking for sincere clients. 

Keep in mind that I just made this sound easy, and that's because it can be that easy if you 'buy in' to my comprehensive approach to some significant degree. So, now I have some questions for you:

How much are you willing to re-organize your life and schedule to reach your goal?  

How good do you want to be at managing your time and energy to sleep appropriately, do recovery activities, exercise regularly on your own and eat nutritious food?  Heck, are you ready to find out what makes a food nutritious?

Are you willing to discipline yourself, make some sacrifices and persevere despite all other bullshit happening in your life?

The bottom line is that I can design the greatest comprehensive exercise program you ever smelled, but it's only as good as your motivation, focus, desire and ability to respond to adversity.   My approach is comprehensive because that is the only way to make lasting improvements to health and fitness.

If you are sincere and this sounds good to you, or anybody out there reading this then all you have to do is contact me in order to work out a time for a consultation. Love you all.  

My Resources

By Sam Suska

Nearly every week I get asked how I keep up with research, and how I continue to evolve my views on lifestyle, nutrition and exercise.  Therefore I decided to put together a blog with all of the blogs/podcasts/article sites that I frequent in order to accumulate knowledge and perspective about nutrition, exercise, health and life in general. After all, as Chris Kresser (one of the author/clinician that I follow) says "there is more to health than food, and there is more to life than health."

First, here are the scientific-dense blogs that I make a point to thoroughly understand and recall in order to integrate the new findings and thought processes into my present paradigm. I am not a scientist and have no desire to be one, but I know that being very comfortable with using the sciences to explain my suggestions will give my readers (I am writing a book) higher levels of confidence to use them to change their own lives for the better.  

Here are the best science based blogs:

http://wholehealthsource.blogspot.com/

http://chriskresser.com/ (check out the podcast)

http://high-fat-nutrition.blogspot.com/

http://www.jackkruse.com/

http://www.cholesterol-and-health.com/index.html

http://www.cavemandoctor.com/

http://www.archevore.com/

Next, I frequent the following sites for more practical information.  The authors of these sites also tend to use a lot of science in explaining and determining their suggestions, but that aspect is less important than simply relaying the information to the public in a readily applicable manner.

http://www.proteinpower.com/drmike/

http://www.marksdailyapple.com/#axzz2LPFFEcOs

http://undergroundwellness.com/radio/

http://evolutionarypsychiatry.blogspot.com/?m=1

http://robbwolf.com/blog/ (check out the podcast)

http://articlesofhealth.blogspot.com

Finally, within the scope of practical application here are the fitness and spirituality based sites that I frequent.   From these sites I learn a little bit almost every single day to help me as a personal trainer and more importantly keep me grounded and working toward my goals of personal development and optimal health and fitness.

http://www.mobilitywod.com/

http://www.hulsestrength.com/





http://www.charlespoliquin.com/

http://www.8weeksout.com/

http://www.jimwendler.com/category/blog/

http://robertsontrainingsystems.com/articles/

http://www.paulcheksblog.com/

In addition to these I also follow Jim Smith, a fitness writer for muscle and fitness, as well as Greg Everett who is a highly Ssuccessful Olympic lifting coach.  I watch all of Elliott Hulse's videos on YouTube and I occasionally read the work of Dr. Mark Hyman, Dr. Joel Furman and Michael Pollan all of whom have inspired me with their books in my formative years as a health and fitness enthusiast.  Best wishes in expanding your health and fitness knowledge base.  Take care.

http://www.paulcheksblog.com/

http://www.marksdailyapple.com/#axzz2LPFFEcOs

http://www.jimwendler.com/category/blog/

http://www.8weeksout.com/

http://robbwolf.com/blog/

http://evolutionarypsychiatry.blogspot

http://robertsontrainingsystems.com/articles/

Here are some other healthy, less scientific blogs:

http://www.paulcheksblog.com/

http://www.marksdailyapple.com/#axzz2LPFFEcOs

http://www.jimwendler.com/category/blog/

http://www.8weeksout.com/

http://robbwolf.com/blog/

http://evolutionarypsychiatry.blogspot.com/?m=1

http://robertsontrainingsystems.com/articles/

Courage

Hey Sam,

I've noticed that you've gotten bigger, and that you're a lot stronger than you were like a year, or so ago.  To what do you owe that?

Thanks,

John

Hey guy,

Courage.  Above all, I had the courage to admit that I was not a strong man.  After this I gave proper credibility to strength; a stronger man is a better predator, harder to kill and more worthwhile in general.  Once I determined that the  pursuit of strength is a noble endeavor there was no choice but to get under the bar and move resistance.   

I did not use my outstanding personal trainer skills to design some fancy program for myself.  Shit, I didn't need a program at this point; I wasn't even strong enough to need a detailed program in order to make big gains!  Once again I had to display courage......regularly and without care for what others thought about me.

It takes courage to get under the bar, but more importantly it took courage for me to get out of my 'comfort zone' and push myself to the limit. I did not put any restrictions on my pursuit.  Therefore, I did not have any excuses and I did not have something to point to as a 'limiting factor'.  It took a lot of courage for me to be honest with myself; when my gains were suffering I scrapped my vegan diet and established a comprehensive approach to my strength training.  

It takes courage to change. I took it up a notch and embraced it by using my newfound enthusiasm for changing in order to take myself from the intermediate strength level to the advanced level.  At nine or ten months into my strength pursuit I could do repetitions with double my bodyweight in Deadlifts and 1.5 times my weight in squats, I could overhead press 75% of my bodyweight once while also being able to do 10+ pull-ups and 60+ push-ups; I met all of the qualifications to consider myself 'strong' (and a more threatening predator). 

Now, I have the courage to admit that I am only scratching the surface.  I am presently capable of gaining strength AND conditioning at the same time, while also improving my combat skills.  Those are my qualifications for well-rounded fitness.  Too many of these so-called fitness enthusiasts are a threat to no one and only look like they can defend the honor of themselves and their loved one; if you cannot sustainably move your body, lift relatively heavy weights and fight a little bit then you are not a complete physical specimen. 

Getting back on topic....I had the courage a year ago to identify myself as an incomplete physical specimen and do something about it everyday.  Many of these days I got under the bar and moved progressively heavier resistance, and all of these days I stayed the course and persevered through whatever obstacle presented itself.  Now I'm into completing myself; I am well on my way to running a sub-20 minute 5k (I'm at 22:15 right now) while being able to squat double my bodyweight (I'm 25 lbs. away now), deadlift 50 lbs. more than double my weight (I'm 25 lbs. away), press almost my bodyweight (stuck at 75% for now) and I will begin sparring with competitive boxers in the next month.

For me it's all about courage.  I've pushed my 'comfort zone' once again.  That may be the key to lifelong health and fitness, and thats what I'm all about.  Thanks for noticing my gains, and I appreciate the question.  Keep them coming.  I love you all.

Bigger Muscle and More Vitality

Hey Sam,

   I have a question that I have yet to find a clear cut answer to. I have pretty much figured out the how's and whys for macros, but what on earth are we supposed to do about when and how to spike insulin.

    I take a creatine supplement (hcl right now mono usually) after my workouts and typical maintenance amount on other days.  Right after my workout I down a scoop of dry oats and two scoops protein, followed by a few prunes and then creatine and then post workout meal when get home.  I think this is correct. (This is the only time I drink calories)

     But then what about before bed? Usually I have a cups worth turkey/chicken etc and I try to get something slow digesting like cottage cheese. Generally speaking though I have had a very difficult time getting a coherent guide on how to manage insulin for maximum muscle gain. If u have any insight I would greatly appreciate ur thoughts on this as would many others.  

Best,

Rambo

 

Dear Rambo, 

I appreciate the question.  I would like to start answering questions in this forum.  So, all of the readers are encouraged to send a question to me at: truehealthservices@gmail.com. 

Prior to giving your question a specific answer with a I must give you the relevant background information. I am highly confident that you can maximize your muscle gain while also improving your vitality; which is my term for lasting health, wellness and fitness. First, one's ability to manage their insulin levels, directly or indirectly, is paramount to their vitality.  Second, it is very helpful to have specific physical goals in the pursuit of vitality; 'maximum muscle gain' is a worthwhile endeavor.  Third, it is essential that you responsibly manage your insulin levels in the process of building serious muscle; unlike the standard approach.

The standard approach includes the regular consumption of refined, hyper-palatable foods in combination with little cardio and possibly even large amounts of milk (the 'gallon a day' is quite popular). This can "work" for you; but irresponsibly managing your insulin will compromise your vitality and probably leave you struggling to keep those muscles pumped up when you're sick, tired, chubby (unless you have outstanding genetics, in which case you may never change) and likely worse off than before this idea was planted in your mind.

The standard approach works because it combines high calories (much of it from protein) with the regular use of intelligently structured (hopefully designed  by an experienced professional, via book or trainer) heavy weight training, which tends to be the limiting factor in those who make little progress .  But I assume that you already know the value of progressively lifting relatively heavier weights primarily with compound exercises in the pursuit of 'maximum muscle gain'. 

The standard approach is damaging due to the constant 'Insulin spikes' which tend to follow resistance training, and first thing in the morning (or all of the time for some of these knuckleheads).  However, there is absolutely no evidence that eating or drinking a meal that 'spikes' insulin will drive more nutrients (like growth-promoting amino acids) into muscle cells than a meal of low to moderate insulin levels after workouts; before workouts or at any time of the day as well. 

Even  if there were compelling evidence that 'spiking' insulin levels guaranteed larger muscles I would continue not recommending the use of refined, hyper-palatable foods (and very significant daily amounts of milk) in the quest for 'maximum muscle gain'.  Heavily processed, easily consumed foods are not the only food types that raise insulin levels; we know that many lean protein sources can raise insulin levels to a high degree, and we also know that combing meals in certain manners can raise insulin to rather significant levels as well.

Insulin is considered by many experts to be the 'master hormone' due to its role in shuttling energy and nutrients from the bloodstream to the cells (muscle AND fat cells as well) for the generation and storage of energy.  It appears that when the human cell is consistently supplied with more energy than needed or able to use (mitochondria efficiency), much of the energy being glucose (a usable form of energy in the body),  it will become pathologically resistant to insulin.  This process is noticed when it happens in many cells at the same time which creates a systemic 'insulin resistance' that forces the body to progressively generate more insulin to get the same job done; the condition of hyperinsulimemia ensues. 

Fat will accumulate while the insulin overwhelms the body's ability to efficiently clear it and begins damaging tissue and cells.  With pathological insulin resistance, even at low levels, the body becomes more inflammed, oxidative stress reaches high enough levels to wear down entire tissues, possibly express genes related to chronic illnesses and debilitating disease while leading to aging the body significantly (by way of AGEs). 

Many scientists feel the inflammation developed before the 'insulin resistance'; new research presents the case that oxidative stress may be the iternal cause of mitochondrial efficiency that possibly leads to build-up of excessive energy at the cell (which leads to 'insulin resistance').  It doesn't matter which of these conditions came first if you eat in a manner that limits all of them.  You can eat in a manner that responsibly managed your insulin, limits your inflammation and keeps your oxidative stress at relatively low levels.

In my book, "Self-Empowerment: How to Create Your Highest Level of Vitality", I teach the reader how to evaluate foods, meals and eating patterns by explaining how foods tend to affect the human body.  After reading my text the reader will be knowledgeable about how to practically eat in a manner that improves his or her internal markers of vitality (sensitivity to insulin, systemic inflammation oxidative stress) and gives someone power over their health and wellness, or in your case give you the knowledge to build big muscles while improving your vitality.  The book is not ready yet, but I'll give you a headstart if you keep reading.

Getting back to insulin; with the available science we know that body is most sensitive to insulin upon waking up after a night of sleep (assuming no previous metabolic damage) and after a bout of resistance training.  This is where the standard approach makes the incorrect jump in assuming that by 'spiking' insulin at these times will lead to increased uptake of nutrients in the muscle cell, hence growth.

However, it appears that the body is especially sensitive to insulin in the morning; probably because the cells are ready for external energy sourced after having used up the majority of available fuel sources in the previous 6-8 hours of 'fasting'. Following heavy resistance exercise the body is at its highest sensitivity to insulin; probably because cellular mechanisms called 'glucose transporters' translocate to the surface of the cell which allows the muscle cells to absorb significantly more sugar and additional nutrients from the bloodstream.  

Therefore, after resistance training you would not need to 'spike' your insulin whatsoever as the muscles are more likely to absorb sugar based on a non insulin mediated mechanism.  This should lead you to choose a meal higher in carbohydrates and protein, but not necessarily associated with 'spiking' insulin.  It appears that this "window" of increased sugar/nutrient uptake  after weight training may be extended by eating insulinogenic sources of amino acid as soon as possible after completion (many bodybuilder use intra-workout shakes to get a jump-start); whey protein and branch chain amino acids (BCAA's) are quick and easy. 

Insulin generated from protein does not significantly activate fat-storing enzymes; insulin from carbohydrates does.  Consistently raising insulin levels to moderate levels from carbohydrates also creates and leads to perpetuating the harmful glucose-insulin cycle that drives appetite/overindulgence (Leptin resistance!), formation of visceral fat, blood sugar imbalances (hypo- and hyper- glycemia) and ultimately 'insulin resistance'. 

When you regularly ingest foods that increase your blood sugar you are relentlessly supplying your tissues with glucose.  The greater availability of glucose to the body’s tissues permits the glucose molecule to react with any protein, creating a combined glucose-protein molecule. Advanced glycation end products (AGEs) form; which is the name given to the stuff that stiffens arteries (atherosclerosis), clouds the lenses of the eyes (cataracts), and mucks up the neuronal connections of the brain (dementia), all found in abundance in older people.

Once AGEs form, they are irreversible and cannot be undone.  AGEs tend to accumulate right where they developed, and lead to clumps of useless debris resistant to any of the body’s digestive or cleansing processes.Therefore, AGEs result from a domino effect set in motion anytime blood glucose increases. AGEs are useless debris that result in tissue decay as they accumulate. They have no internal use and they cannot be used for energy.  Anywhere that glucose goes (which is virtually everywhere in the body), AGEs will follow. The higher and the more regularly you raise your blood glucose the more AGEs will accumulate and the faster the decay of aging will proceed.  Regular spikes of your blood sugar does not promote vitality!

Now you can see why the standard approach for maximizing muscle gain is so irresponsible;  there is nothing good from eating refined carbohydrates.  This includes but is not limited to bread, cereal, pasta, granola, fruit juices, most protein bars and "post workout" powders rich with starches (like maltodextrin, waxy maize and other stupid shit) and sugar (all of which are hyper-palatable). These foods tend to be directly inflammatory and only accomplish one useful thing (after all, there is no need to spike insulin); they replenish glycogen stores (but so do other foods). Finally, it is not a novel concept to remove refined carbohydrates as a means to significantly improve health and wellness.  

Why use inflammatory (among other things) foods to replenish glycogen stores when you can use protein and quality non-inflammatory carbohydrate sources to do do such a thing?  If you are truly seeking 'maximum muscle gain' then you have to be willing to take some high-quality supplements; in the immediate time following your workout you can really put your body in a muscle-building position by  consuming a drink with insulinogenic and gluconeogenic amino acids.  Gluconeogenic amino acids are readily converted to glucose within the body, which can refill glycogen stores very quickly while also preventing muscle breakdown.  

Immediately following the completion of your training session primarily consisting of compound exercises you would drink a 20+ gram serving of grass fed and non-denatured whey protein (likely free of artificial sweeteners and filler) shake infused with around 10g of BCAA's and at least 10g of glutamine or glycine, the best available gluconoegenic amino acids.  This will put your body in the optimal situation to derive the greatest benefit from your meals that have to largely consist of 'real food'; which in my book I classify as either a 'protein source', 'fat source', 'pure carb source' and the key to it all; the 'vegetable'.  

There is no singular ideal diet; but I have the highest degree of certainty that all of the healthiest, vitality producing diets primarily consist of 'real food'. The methods of food/meal/eating patterns I teach in my book make the same basic conclusion: real food is always the best choice. And, heavily processed food (refined carbohydrates, chemicals, sugar, industrial oils like canola and soybean, processed juices, soda, baked goods) and heavily cooked foods (fried, most cooked fats, etc.) are almost always the absolute worst.  

'Real food' is the backbone of 'eating for vitality'; but not all of these are beneficial, some will considerably compromise vitality.  In my book I present a compelling argument to carefully select from the multitude of types of 'real foods'; meat, vegetables, fruits, nuts, seeds, legumes, whole grain, beans and dairy.  I teach the reader to  first clean up and regulate their eating patterns, then simplify the majority of their meals (and their life) in order to develop a higher level of body awareness, establish an 'internal dialogue' and take responsibility for what they create with their lifestyle (food, stress management and exercise) choices and actions.  

In your worthwhile pursuit for 'maximum muscle gain' I recommend almost never 'spiking' your insulin (have some fun some times if you want to); especially in the morning when the muscle cells are no more likely to be insulin sensitive than the fat cells (that is overlooked by the typical bro-scientist). I recommend to start your resistance training days with a breakfast that responsibly manages your insulin, ensures glycogen stores for your workout and puts your body in a state of 'sustainable energy'.  This can include a 'pure carb source' like squash, sweet potato, yams or quinoa combined with a 'protein source' like a cut of (or ground) lamb, beef, elk, bison, turkey, chicken or the most popular breakfast protein; eggs.  

You would be best to always include at least a small amount of vegetables; some red pepper, possibly some onions or make a bed of leafy greens with spinach and arugula and top everything with  a 'fat source' like coconut oil, ghee, olive oil or butter.  Be aware of the size of your 'pure carb source' in order to prevent over-eating in general, over-carbing which can put your body into an inflammatory state with high triglycerides and leave you craving for all the wrong foods.  

For 'maximum muscle gain' your post-workout meal should look similar to this, it is best timed for 30 to even 90 minutes after your post-workout shake so it still fits into the window extended by your whey protein/amino acid shake. I highly recommend fish oil or fermented cod liver oil for Omega-3 with the post-workout meal; I should not have to explain the multitude of benefits for this one.  You are now adequately prepared to responsibly manage your insulin to facilitate impressive muscle gain......just remember to hit the weights hard.

Additionally, please rotate your foods; vary your protein sources to ensure you get the full spectrum of amino acids from real foods, and vary your pure carb sources to prevent boredom and cravings.  Experiment with black  beans in moderate doses, steamed carrots, plantains, rice, sprouted buckwheat (and sprouted quinoa) and gluten-free rolled oats also in moderate doses along with fruits like apples or my personal preference based on the relatively low fructose and high concentration of antioxidants; berries (in educated doses). If one of these tastes fine and gives you no digestive difficulty then it is probably good enough to be a part of your rotation; but I have to warn you not to get too attached to any 'pure carb source'. 

You should also consider intermittent fasting once a week (16+ hours of no protein, and very little other food) so as to put your body in the state of autophagocytosis which is a heightened state of cellular turnover and repair that may be able to keep your body's insulin sensitivity and AGEs at low levels in relation to your age which may allow you to prolong your vital years.  The first few times it may be rough, but myself and thousands of others swear by it 

I also strongly feel that you should limit your training sessions to 4x/weekly, and consider doing cardio on an empty stomach on one or two of your "off" days with a metabolic conditioning once a week on a non-weight training day as well.  These actions will also put your cells in the advantageous situation to prevent accumulation of energy and increase the number and efficiency of your mitochondria where your cell generates much of its energy.  Even more important is sleep; you don't grow while your training!  Get as much as you can.

Finally, remember that fitness is a lifelong endeavor; constantly experiment with yourself in a responsible manner. I personally rotate pre-workout supplements (AAKG, creatine, beta alanine, carnitine) and try out various herbs and nutritional supplements (chlorophyll, baking soda, Iodine, magnesium are my regular).  I am open to experimenting with new things.  I might even try a food outside of my suggested sources (wow). Most importantly I am open to new ideas; but at this point I have found a lot of usefulness from the works of Jim Wendler and Mark Rippetoe in regards to strength training, RobbWolf, Ori Hofmekler, Mauro DePasquale in regards to eating for strength and muscle size, as well as hundreds of others in my never-ending pursuit of knowledge in the controversial science of diet, lifestyle and health.  I encourage you to do the same. 

The pursuit of vitality and big muscles is not a religion; it is interesting, practical, rewarding and requires no meticulous practices. I hope this helps you.  Take care.  And I love all of you readers.  

Do You Have Digestive Difficulty?

Do You Have Digestive Difficulty?

By Sam Suska

Recently I have had a few clients (and associates) report to me that they have been eating yogurt and take, or are considering taking supplemental probiotics as a means to improve their digestive issues.  Over the past five years or so it has become trendy for general health enthusiasts and people with digestive issues to do these things to balance their 'gut flora' which they have been told may be the cause of their problem.  And they are right.......kind of.

According to recent medical research it appears that 90 percent of the genetic material in your body is not yours, but rather that of bacteria, fungi, viruses and other microorganisms that compose your 'gut flora'.  These microorganisms seem to play a large role in the function of your digestive system and immune system.  

Recently, researchers have found connections between certain types of 'gut flora' and irritable bowel which have lead me to believe that all digestive issues are connected to the proportion of the type of 'gut flora' one has.  The majority of 'gut flora' is beneficial within our body, and have been labelled as probiotics in order to market foods and supplements (that contain some of them) to health enthusiasts and the millions of Americans with digestive issues.  However, eating these foods and taking these supplements is a short-sighted, half-assed approach to improving your digestive issues.

We know that specific types of harmful gut flora stimulate the immune system (as in irritable bowel) and put the body in a state where it is permanently in 'defense-mode'. When the immune system is constantly activated in the gut fighting off the harmful 'gut flora'  a multitude of noticeable side-
effects form; bloating, constipation, gas and fatigue especially after meals.  

We also know that these harmful flora feed off and proliferate from sugars, alcohol, flour and even artificial sweeteners.  We also know that the walls of the small intestine (the powerhouse of the digestive

system) can be permeated by various substances in popular foods.   Peanut lectin, gluten and casein (proteins found in grains and cow milk respectively) are the most well-known and have been found in many studies (some in vivo, many in vitro) to permeate the lining of the small intestine which leads to heightened immediate and long-term immune activity.  

Therefore, if you want to improve your digestion you will need to do more than eat yogurt and take probiotics.  If your digestive issues go back more than a few days or a week then you should consider that you may have a 'leaky gut' in addition to disproportionate levels of 'gut flora'.  'Leaky gut ' is the term for areas in the lining (the wall) of the small intestine where the aforementioned substances created weakness that allows undigested food substances to enter the bloodstream and forms inflammatory conditions that leads to bloating and chronic fatigue.

Chronic digestive issues are therefore best addressed by reducing the sugars, alcohol, artificial
sweeteners, glutenous foods, peanuts and cow milk (ghee and whey protein likely do not have casein) in your diet.  If you really want to make a permanent improvement to your digestion and overall health then you would be best to eliminate these foods from your diet for a period of 28 days in order to put you in a position to see how these foods affect you upon re-introduction. During this 28 days you can also take some probiotics (I recommend soil-based) and some gut cleansing substances like baking soda and aloe vera which will facilitate the restoration of beneficial 'gut flora' and complement the reduction of foods that promote harmful 'gut flora' (sugar, alcohol, artificial sweeteners and flours).  

It is very likely that you will feel remarkably better in that 28 day period, so you may no longer want to include these food in your diet.  After all, these foods are have low nutrient density and generally promote silent inflammation (sugar and wheat especially) and lead to insulin resistance as well; the underlying conditions to metabolic syndrome.  If you want professional guidance to assist your 'health improvement' please e-mail me at truehealthservices@gmail.com.  Take care and remember that you can take control over your digestive difficulties.

Have Some Fun In The Gym

By Sam Suska

Today I had a lot of fun in the gym.  I moved a lot of weight.  Heck, I accomplished some things that are important to me.  And I did it while having a good time.  It was fun to put in my best effort at lifting relatively heavy weights for almost an hour and a half today.  I didn't put too much pressure on myself; there was no clock ticking in my head and there were no numbers that I expected to "hit". I relaxed between sets and even had a few little conversations with other guys at the gym; and I don't always do that. 

This is in contrast to my former approach to the gym where I "dialed in" and got in my zone, ignored everyone else and applied pressure to myself with lofty expectations while counting down breaktimes in my head.  In my former workout style if I allowed myself to consistently get distracted between sets, or failed to live up to my own expectations I would get frustrated, occasionally to the point of negativity regards to my physicality which would prevent me from associating fun with exercise.

If you've been reading my blog for a while or following me on Facebook then you

likely know that I'm all about helping people find lasting health and fitness.  In my time as a personal trainer working within small and quiet as well as large and busy gyms I have noticed that those people who seemed to (or say they do) truly enjoy the act of exercise and display the ability to easily shift between relaxed and hyper-focused states made it to the gym consistently and stayed in shape year-round.  

I'm not saying that these people were the picture of health and fitness, but I am confident that each one of us can learn a lot about ourselves and benefit from their approach to fitness.  These people have fun at the gym.  Some of these 'happy gym goers' have the remarkable ability to 'zone in' during their exercises and operate at high levels.  It is becoming progressively easier for me to set my P.R's (personal records) when I make it a point to myself during my workout that 'this is for life' and that 'this is for fun'; and I am pretty sure that you can too.

In the following video all you will see is my hyper-focused moments, but I assure you that these were made possible by my laid-back mindset and commitment to having fun with exercise.   You don't have to work out for 80 minutes like I did today, and you don't have to focus on strength training like I did, but you should know that it was easy and enjoyable to push myself to new, higher limits with this approach.  

Here is a quick recap of my fun workout that seemed so easy:

5 min warm up
1. Deadlift 5x (365x5, 385x2, 405x1)
2. Bent over dumbbell rows 3x (85,95, 105x5)
3. Seated cable rows 3x (140,180,200)
4. Neutral grip pull downs 3x (140,160,180)
5. Barbell curls3x(85,95,95)
6. Horizontal curls 3x (8,10,10)
7. Supination dumbbell curls drop set 50,40,30,20
8. Strict Chin ups 2x (7,4)
9. Straight arm cable pull downs 3x
10. Dumbbell Snatches 3x (3x70,3x75,3x75)
Cool down