The dirty secrets about protein supplements

⚠ PROTEIN SUPPLEMENTS
People often ask me about protein. How come I have muscle mass as a vegan cyclist while eating so little protein? Well I recommend not using protein supplements, because 1) they are a complete waste of your money, and 2) an excess intake of protein is unhealthy.
1) Whole plant foods have way enough amino acids to meet human needs. Moreover, the human body recycles 100 to 300 grams of its own amino acids per day. Eat beans if you enjoy them, but having beans once or twice a week is enough. Here is a full article about protein requirements for humans: http://michaelbluejay.com/veg/protein.html The article also covers athletes and bodybuilders and quotes many scientific references.
2) A new major study found that the risk of heart failure was increased by 49% for people consuming a high amount of dairy protein and by 17% for people consuming lots of plant protein. Name of the study: Intake of Different Dietary Proteins and Risk of Heart Failure in Men. The Kuopio Ischaemic Heart Disease Risk Factor Study. Heli E.K. Virtanen, Sari Voutilainen, Timo T. Koskinen, Jaakko Mursu, Tomi-Pekka Tuomainen, Jyrki K. Virtanen. Circulation: Heart Failure. 2018;11:e004531, Originally published May 29, 2018. Link of the study: http://circheartfailure.ahajournals.org/content/11/6/e004531

PROTEIN IN BODYBUILDING 💪
Question: Thoughts on the bodybuilding idea of bulking up and then cutting? First gaining fat with a bulk, then cutting to lose that fat compared to ‘lean bulks’ or ‘recomping’?🤔
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Answer:
It’s just a joke. All it is, is they do different steroid cycles to build muscle, and then certain drugs to flush water away from the muscle so you look more defined but really they are just mega dehydrated.
A cycle of anadrol, etc. only should be a month or 3 otherwise it’s very hard on the liver. This is known as a ‘bulking’ cycle. Then when you are swollen, you take certain drugs to cut off the water to get a ‘dry’ look. The discussion of drugs isn’t talked about because you want your customers or fans to think you are natty and look like that all year long so you can sell them diet plans or personal training, etc.
Great example is Matt Ogus who takes some pretty hard stuff and his body weight fluctuates massively over the year and years.
Most steroids will make you puffy as, but they hide that by saying ‘Im just bulking bro’ and put up a few pics of junk food, etc. as a smoke screen.
Bodybuilding at an impressive physique level = 100% steroid usage. There simply is no other way.
Anyone trying to ride as fast as those on EPO or build muscle to the level of those on the gas are really going to be in for a rude shock at some point.
The individual needs to decide if they are going to stay natty or get on PED and really go for it. That way they can stop comparing themselves against obvious non natty individuals.
– Durianrider.

Another proof that sugar does not make you fat

These three graphs below show that obesity cannot be attributed to sugar and other carbohydrates. But if sugar and carbs cannot be blamed, what makes people so fat? It’s the fat. The human body stores any excess dietary fat. The fat you eat is the fat you wear.

That’s why it’s a good idea to reduce your consumption of fatty desserts 🚫🍩🍪🎂🍰🍦🍫, animal products🚫🍖🧀🥩🥚🥓🥛🍤🍗🍣 and vegetable oils as much as possible.

But you can eat as many carbs as you want until you feel satisfied.👍🌽🍌🍠🍚🍉🥔🍝

Check my comprehensive article “Sugar is not the bad guy” and the video “What causes insulin resistance” on YouTube.


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12 tips to manipulate yourself to reach your goals

My tips will improve your life by changing your routine day by day

  1. Guide your thoughts using wallpapers on your screens and posters on your walls. Pick graphics that remind you of your goals and motivate you. You can even put a sign in front of places where you tend to lounge. A friend of mine has written “Don’t be lazy, get shit done!” on a paper in front of his bed, I find this idea brilliant.
  2. Make a task list every morning, or every night for the next day. Don’t write more than 3 important tasks. Lists are powerful tools.
  3. Do your grocery shopping when your belly is full. This way, it’s easier to be smart and buy what is good for your health. If you’re hungry, you’ll be more likely to buy high-calorie fatty junk-food.
  4. Before dating a potential new boyfriend/girlfriend, release the pressure once, or more times if needed. If you’re too horny, you may end up dating a bad match and then regret it after the honeymoon period ends. Releasing the pressure before a date helps having a clear mind and focusing on who the other person is.
  5. Listen to joyful/stimulating/motivating music. Avoid listening to sad music. I know there are beautiful depressing musics out there, but a routine listening of sad music will impair your life quality. Be aware that music forces a mood into your brain. You can use that to your own advantage.
  6. Be around people who give you a boost. In 5 years, chances are you’ll tend to be like the 5 persons you spend most time with. That’s why it’s a bad idea to be routinely around drug addicts, persons in debt, unhealthy people, serial complainers, depressed people, etc. You’d rather be around role models and develop their habits effortlessly.
  7. Sell your TV/radio and use the internet to choose what you watch and listen to, for instance self-growth content, practical advice, etc. There is an abondance of valuable podcasts, ebooks, conferences, tutorials, etc. online. You can even block ads on your internet browser to avoid mass programming. You don’t want to be programmed to fail like everyone else.
  8. Motivation does not last. Discipline does. And discipline leads to a productive routine. Changing is not easy, but after force yourself for a given period of transition, then good habits will become easy. I suggest you check Mel Robbins’ 5-second rule to get things done. Don’t hesitate, just do it before your brain switches to energy conservation mode and finds excuses. Count 5, 4, 3, 2, 1, 0, stand up and do it. Simple as that. Don’t rely on external motivation. You have to find strength within yourself.
  9. Do the gratitude exercise every day. It is empowering as it will help you get rid of the victim mindset. You can learn new lessons from life every day and keep growing. You can decide to lead your own life and evolve.
  10. If you go to bed late at night and stand up late in the morning, like most people, you can decide improve your sleeping patterns. Changing is hard initially, but it’s worth it. Start setting an alarm clock at 6:00 or 7:00 a.m. and stand up when the alarm rings. Don’t stay in bed. As a consequence, you’ll be tired at the end of the day. Remember to switch off or dimmer all your lights and screens 1-2 hours before bed time, because blue lights send daylight signals to your brain and prevent you from falling asleep. I suggest you go to bed at 8:00-9:00 p.m. With better sleep patterns, you can even quit stimulants thereafter.
  11. If you want to eat less unhealthy foods, try my advice. Stuff your stomach with high-carb whole plant foods like bananas, strawberries, peaches, potatoes, sweet potatoes, wild rice, kidney beans, vegetable soup, etc. If you’re truly full, you cannot add any greasy junk-food till the next meal time. Fruits are a great healthy snack. Nuts and seeds aren’t.
  12. Tell yourself: “If I do not change my habits, my life will always stay the same.” Procrastination is the main barrier preventing you from making your dreams come true.

Becoming a better version of yourself does not involve controlling everything. This is more about picking the right direction and enjoying the journey. You will find plenty of surprises, tests, lessons and challenges when you leave your comfort zone, but this is the place where the fun happens.

Tricking yourself is a good strategy for a positive change. If people try to manipulate you, use your judgment, ask for proof and never take things too personally.

Is organic meat healthy?

Let’s check what researchers have found about the health of people who lived in very cold climates, like Inuits. These populations are known to have a meat-based diet. Sources are listed at the end of this article.

Ötzi the Iceman, found frozen in the Alps, had gallstones, hardened arteries and fatty streaks in his arteries, which is the first sign of atherosclerosis.

Researchers examining the content of his stomach worked out that his final meal consisted of venison and ibex meat.

The Westernization of their diets actually lowered their rates of heart disease. You know your diet is bad when the arrival of Twinkies improves your health.

Meat doesn’t get any more organic than that and it still caused heart disease! Even climbing mountains couldn’t protect him from heart disease. Because all meat comes with artery clogging substances like cholesterol and saturated fats.

Same goes for all Inuits who eat mostly wild caught meat and basically no fruits and vegetables. The totality of evidence from actual clinical investigations, autopsies and imaging techniques is that they have the same plague of coronary artery disease than non Inuit populations have, and actually have twice the fatal stroke rate and don’t live particularly long.

Another example from 500 years ago, an Inuit woman in her early 40’s – atherosclerosis in her aorta and coronary arteries.

Compiled by Ferdinand Beck

Furthermore, scientists have found that organic meat contains the same amount of carcinogenic substances than conventional meat.

Sources :

Keto diet consequences you need to know about

https://www.ncbi.nlm.nih.gov/pubmed/16037240

In the popular and widely used Atkins diet, the body burns fat as its main fuel. This process produces ketosis and hence increased levels of beta-hydroxybutyrate (BOB) acetoacetate (AcAc) and its by-products acetone and acetol. These products are potential precursors of the glycotoxin methylglyoxal. Since methylglyoxal and its byproducts are recognized as a significant cause of blood vessel and tissue damage, we measured methylglyoxal, acetone, and acetol in subjects on the Atkins diet. We found that by 14-28 days, methylghyoxal levels rose 1.67-fold (P = 0.039) and acetol and acetone levels increased 2.7- and 6.12-fold, respectively (P = 0.012 and 0.028). Samples from subjects with ketosis showed even greater increases in methylglyoxal (2.12-fold), as well as acetol and acetone, which increased 4.19- and 7.9-fold, respectively; while no changes were seen in samples from noncompliant, nonketotic subjects. The increase in methylglyoxal implies that potential tissue and vascular damage can occur on the Atkins diet and should be considered when choosing a weight-loss program.

Wow, WTG being a radical!  makes you feel so cool!  look up acetone.  Wait, I’ll do it for you.  https://en.wikipedia.org/wiki/Acetone

(CH3)2CO.[12] It is a colorless, volatile, flammable liquid, and is the simplest and smallest ketone.

Acetone is a good solvent for many plastics and some synthetic fibers. It is used for thinning polyester resin, cleaning tools used with it, and dissolving two-part epoxies and superglue before they harden. It is used as one of the volatile components of some paints and varnishes. As a heavy-duty degreaser, it is useful in the preparation of metal prior to painting.

https://pubchem.ncbi.nlm.nih.gov/compound/acetone

H336 (97.99%): May cause drowsiness or dizziness [Warning Specific target organ toxicity, single exposure; Narcotic effects]

Effects of Long Term Exposure The substance defats the skin, which may cause dryness or cracking. Repeated or prolonged contact with skin may cause dryness and cracking.

Ingestion Prevention Do not eat, drink, or smoke during work. Wash hands before eating.

Acetone may form explosive mixtures with chromic anhydride, chromyl chloridehexachloromelaminehydrogen peroxidenitric acid and acetic acidnitric acid and sulfuric acidnitrosyl chloridenitrosyl perchlorate, nitryl perchlorate, permonosulfuric acid, potassium tert-butoxidethiodiglycol and hydrogen peroxide.  (maybe this is how people spontaneously combust? j/k, or am I?)

For more reading on the dangers of a high fat diet.

Once again, this is how we screwed up our diet.

So you can go Keto and AT LEAST cut out 34% flours + 7% sugars = 41% reduction off 1970s or go HCLF and AT LEAST cut out the 48% of added fats or you could go Whole Starch Low Fat and cut BOTH OFF and follow a diet recommended by the consensus of over 400 top health professionals in the world.

Take the olive branch here 🙂 take the best of both worlds.  Its a sane foundation you can build to your own uniqueness despite the fact we are all the same species.

The DNA of all human beings living today is 99.9% alike

That .1% really all that special? maybe 🙂 LMK!

Source: mrmrsvegan

5 reasons why doctors who read studies don’t recommend a keto diet

This is a short text, written by Dr McMacken, that is easy to share with the people you care about.

Five reasons why physicians that read studies do not recommend the keto diet.

(Scientific references are below the article.)

1. That we know of, no population in history has ever thrived on a very-low-carb/high-fat diet. There is exactly zero scientific evidence that a keto diet is conducive to longevity & longstanding vitality – unlike a plant-centric diet, the foundation of the longest-lived people on earth.
2. A keto diet may cause short-term weight loss, but possibly at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.
3. A keto diet hasn’t been shown to prevent, control, or reverse type 2 diabetes in the long run. Avoiding carbs will temporarily lower your blood sugar if you have diabetes. But this simply masks the underlying problem, which is insulin resistance – ie, glucose in our blood can’t enter our cells & the liver overproduces sugar. This is NOT the fault of carbs from healthy foods – whole grains, legumes, fruit, or even starchy vegetables. In fact, a high-carb, high-fiber, plant-based diet is exceptionally protective against diabetes & can actually REVERSE insulin resistance & lower diabetes complications. In contrast, low-carb diets can promote diabetes over time, as they foster inflammation & fat buildup in our cells, causing insulin resistance.
4. Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.
5. A keto diet is low in refined grains & added sugar. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine.

Written by Dr. Michelle McMacken Board-certified internal medicine physician. Passionate about preventing & reversing chronic disease through evidence-based nutrition. Plant eater.

References:

  • Fodor, Can J Cardiol 2014
  • Jeppesen, Public Health Nutr 2013
  • Fung, Ann Intern Med 2010
  • Noto, Plos One 2013
  • Tonstad, Diabetes Care 2009
  • Tonstad, Nutr Metab Cardiovasc Dis 2013
  • Vang, Ann Nutr Metab 2008
  • Satija, Plos Med 2016
  • Barnard, Am J Clin Nutr 2009
  • de Koning, Am J Clin Nutr 2011
  • Barnard, J Acad Nutr Diet 2015
  • Noakes, Br J Sports Med 2016
  • Ference, Eur Heart J 2017

An addressable cause of smoke season in Chiang Mai (Northern Thailand)

The smoke season in Chiang Mai province lasts from mid February to mid April (Songkran). It jeopardizes people’s health and tourism incomes.
ttiloe.jpg

Now, take a look at these graphs (screenshots made on March 29th, 2018). Do these figures appear normal to you?
cnx and bkk aqi.png

Why is the air quality in Chiang Mai much worse than in Bangkok (capital of Thailand)? As Bangkok is a town much bigger than Chiang Mai, it should more polluted because of its traffic, right? There must be another major cause of pollution. Traffic emissions cannot explain why Chiang Mai is so polluted during the “smoke season.”

The smoke is visible and people experience health issues in Chiang Mai. You’ll see many people wearing masks to filter the particles. I do not wear such masks as I do not feel any symptom, even when I ride my bicycle.
mask.jpg

For starters, farmers are used to burn fields and brush to get ready for a new season of crops, this persistent habit generates huge amounts of smoke. Authorities are currently working on projects of biocharovens, which could fix part of the smog problem.

Local residents are also blamed for burning garbage that caused thick smoke to blanket wide areas of Chiang Mai.
garbage fire.png

Look at these burnt corn cobs. They are burnt massively around Chiang Mai and cause lots of smoke. There are many pig farms in Chiang Mai province. These pigs are fed with corn, and then the farmers burn the cobs outside in the open air.
burn corn cobs.jpg

Unlike in former times, Thai people eat lotssss of pig meat nowadays. There’s meat literally everywhere in Chiang Mai. Barbecued meat is being prepared on every street corner as of 7 a.m. More smoke thanks to BBQ’s…

Eating animal products involves growing much more plants than eating plants directly. It makes sense, as you have to feed the cattle. The human population is too big to keep playing hunters. Humans don’t hunt, they buy pieces of dead exploited animals. Animal agriculture is detrimental for the planet and human health. Protein is actually very easy to get in a plant-based diet. But if you care about protein deficiency, check the protein efficiency diagram below.
Land Use Efficiency.jpg

Vegan meals are not boring. I became passionate about food when I became a vegan:
Mouth-watering foods that are actually healthy
And Best FRUIT ART you’ll ever see

Smart land use efficiency
plant-math-diet-new-w1200.jpg
plant-math-forests-w1200.jpg

To end on a positive note:
A great thing in Thailand is the plentiful number of vegetarian restaurants spread in the whole country. You can identify them by their sign, pronounced “jay”, which looks like the number “17”. Chiang Mai is also known as one of the vegan capitals in the world. Check these vegan/vegetarian restaurants on the mobile app HappyCow. Every time you spend money, you promote an industry.
jay vegetarian thailand.jpg

Do you want to be part of the problem of part of the solution?
This is a choice you can make on a daily basis:
• by using a bicycle, common transports or your legs instead of a car/motorbike;
• by eating plants instead of animal products;
• by buying only what you really need;
• by refusing plastic bags and other single-use plastics;
etc.

Share your eco ideas 🙂

Do you want me to write an article about minimalism?01