The truth is there are countless ads in fitness magazines for protein. Why?

Well, for starters everybody knows protein builds muscle and the more protein you take in the bigger the muscles, right? That is what the fitness magazines want you to think. If you don’t believe me, then ask yourself this: why do their ads always contain a big bodybuilder dude with a big breasted female model?

These companies know what sells and how to evoke an emotional response to make a consumer buy…they have it down to a science. Whey protein and bars are also pretty cheap to make.

Ok, so we established you need protein to build muscle. It’s true we do need protein to build muscle but is their such a thing as too much protein? Some people would argue there is and some would not but I’m not going to choose sides.

The question is moot at this point. What is not moot is the correlation between protein consumption and vitamin A.

Contrary to popular belief, protein isn’t the only thing needed to build muscle, Vitamin A is pretty dang important as well. Its quite funny how the two are more related than one might think. They’re kinda like kissing cousins.

The Marriage of Protein and Vitamin A

What is the interdependence of protein consumption and vitamin A? To put it simply, high levels of protein can deplete vitamin A stores in the body. In order for our bodies to properly use dietary protein, there must be an adequate supply of vitamin A. Are you seeing the paradox?

In most fitness and health magazines, protein supplements are sold exclusively while there is little importance given to this important vitamin. Not only is vitamin A needed to utilize protein, it’s also a  major player in assisting the body to synthesize new protein.

So… if vitamin A stores are already depleted from high protein intake, how will the body be able to synthesize new protein being consumed?

Wow…these two are totally dependent on the other…who would have thought?

The Big Deal With Vitamin A

Vitamin A is essential to testosterone production. Testosterone is the hormone which helps build muscle. Try to build muscle without it and see what happens. In experiments done with both animals and humans, lack of Vitamin A showed a decrease in testosterone production.

More notably in experiments done on teenage boys, it was found that deficient vitamin a levels were enough to delay the onset of puberty and growth. When the boy’s vitamin levels were supplemented many of them grew and had no problem undergoing puberty.

Are you convinced about the importance of vitamin A yet?

In other experiments involving Vitamin A and prostate cancer, more positive results were found. Subjects who received adequate amounts of vitamin A had lower incidences of prostate cancer compared to those who were deficient.

The Balance of Protein And Vitamin A

How do you balance the protein you consume while maintaining enough vitamin A? Adopt a “less is more” strategy and boost foods which provide adequate levels of vitamin A.

I prefer to get my protein from real food and elect not to do whey protein shakes and protein bars. You may elect to decrease your use of protein shakes and bars.

I honestly think protein supplements are overused, over marketed and some are of very poor quality. That’s just my opinion.

If you must use a protein powder or bar make sure it is high quality and non-rgbh based (no growth hormone). Now, in order to add balance you’ll need to eat foods high in vitamin A. Those foods are:

• Liver

• Dark Leafy Greens ( Lettuce. Collards, Kale)

• Broccoli

• Cabbage

• Cod Liver Oil

In conclusion, protein is needed to build muscle, no doubt about it. But extra protein doesn’t always equal extra muscle and can deplete vitamin A.

For those of us who really want to be healthy or aspire to be healthy the protein consumption and vitamin A connection can’t be ignored.

It’s your turn now. What do you think about dietary protein and vitamin a? Want to know more about what it takes to really be healthy? Check out DSFL. It’s the real deal on health not fitness!

It wasn’t until I decided to take a proactive approach to my health that I realized this wasn’t the case. If you’re a reader of this blog, you heard me mention something called a Bio Meridian Assessment (BMA). The BMA is how I initially learned about the importance of enzymes.

As I mentioned before, there was a time when everything I ate seemed to disagree with me. I found out the culprit happened to be undigested protein. My BMA practitioner was kind enough to prescribe enzymes for me to help my body breakdown undigested protein.

The undigested protein was causing me to suffer from the gas and bloating. After using the protease enzymes, I felt like a million bucks and I still continue to take them to this day. This was my initial education into the importance of enzymes.

I knew little about them before my experience so it doesn’t surprise me that you may not know much about them. Prepare to be educated and this is the cliff notes version!

If you’re a reader of my blog, by now you know I’m African American. If you don’t know it, take a look at the header above and you’ll see.

I say this to make a point. I, like many other African Americans lose the ability to tolerate dairy products. This also happens to those of Jewish descent as well.

Why ? Its a direct result of losing an enzyme called Lactase. Lactase is an enzyme responsible for breaking down the lactose molecule in milk, cheese etc.

You’ve heard the term lactose intolerant, right?

I’m not entirely sure why the enzyme is lost but I’d be willing to say genetics plays a part. There are 3 types of enzymes:

• Metabolic

• Digestive

• Food

The largest subset of enzymes occur in food and they are as follows:

• Lipase – breaks down fat

• Protease – breaks down protein

• Cellulase – breaks down fiber

• Amylase – breaks down starch

• Lactase – breaks down dairy

• Sucrase – breaks down sugars

• Maltase – breaks down grains

 I decided to break out the subset of food enzymes to make a point. Nature knows what’s best and supplies enzymes in the food we eat. This was until food became an overly processed, lab project.

When food doesn’t supply the necessary enzymes, our body has to work overtime especially the pancreas. It is the job of the pancreas to secrete the enzymes not supplied by overly cooked, processed foods.

Could this be a hidden contributing factor to Diabetes and Pancreatic Cancer and…could it be a reason to include more raw foods like salads in your diet? You be the judge.

 Dr. Edward Howell, a leading pioneer in the study of enzymes says, “The length of life is inversely proportional to the rate of exhaustion of the enzyme potential of an organism. The increased use of food enzymes promotes a decreased rate of exhaustion of the enzyme potential.”

Translated this means your life can be shortened if you don’t have adequate enzymes. Good news is there are enzyme supplements you can use if your body doesn’t/isn’t making them.

How do you know if you’re body has poor enzymatic functioning? Symptoms may include:

• Gas

• Bloating

• Indigestion

• Flatulence

• HeartBurn

Speaking from prior experience, my symptoms always occurred 30 minutes to an hour after eating. Your body will let you know!

Enzymes are found in small quantities within the body but they are extremely powerful. How powerful? Think about this…you can have the best diet and nutritional practices but without enzymes they won’t be absorbed.

Pretty important, huh? It is imperative for your health to find out if you are enzyme function is deficient and use a high quality supplement. Remember…you have the power to shorten or extend your life and that’s the whole truth and nothing but the truth about enzymes.

The pictures in this post are enzymes I’ve had experience with…before buying any I would urge you seek out someone who treats by natural means to consult before taking any enzymes. If you’re in the South Florida area, I’ll be glad to recommend someone for you.

If you’re interested in moving from a fitness focused mindset to a health mindset, I recommend reading the Dark Side Of FatLoss. Is everything you need to know about having awesome health.

Every once and a while life sends you something to let you know that its precious and shouldn’t be taken for granted. I got life’s message loud and clear this weekend. I was enjoying the NCAA Tournament games this past Saturday evening and decided to check my cell phone. I have a bad habit of putting my phone on vibrate because I hate my ringer. Every now and then I’ll pick it up to see if I received a call or text and when I picked it up this Saturday evening, I had received two phone calls.

One was from a friend who I keep it touch with regularly and the other friend was someone whom I talk to every now and then.

I immediately dialed back the first friend who called me. He asked me if I heard anything from one of my best friend’s lately. I told him we talked about two weeks ago and I hadn’t spoken to him since that time. The friend on the line with me preceded to tell me that he heard from someone else that my best friend’s wife had passed away.

I was taken by surprise and immediately hung up the phone to call my best friend. The call went straight to voicemail and I left a message. I was in a frantic state of mind and I hoped he called me back soon…thirty minutes passed and my phone rang. He confirmed that his wife had passed away from a stroke.

I was in shock! She was approaching her late thirties and there had been no previous history of illness. How could it happen?

My mind drifted back to last summer, when my girlfriend and I met his family in Key West. We had a great time hanging out on the beach and just talking about our college years.

I think we spent 3 or 4 days down there but it seems like it was only one since the time flew by so quickly. I’m still having a tough time believing it. It seems like it just happened so suddenly and without warning but I got life’s message.

It said to me there is no tomorrow.

It reminded me of a scene from Rocky where he loses his title to Clubber Lang and starts to work out with Apollo Creed to regain the title belt. In that scene, Rocky and Apollo are sparring.

Apollo keeps hitting Rocky because Rocky won’t duck or throw any punches because he’s scared. Apollo then gets angry with Rocky and Rocky says “tomorrow” to which Apollo replies,”there is no tomorrow.”

What do you want to do with your life but keep putting it off until tomorrow? I meet so many people who are either living for someday or tomorrow.

I’ll eat better tomorrow or I’ll work out tomorrow. What if that tomorrow never comes?

I would like to say its guaranteed but it isn’t. You can’t keep putting things off waiting on a tomorrow which may not get here.

I don’t want to use this as a post to persuade you to join a gym but what I want to do is inspire you to get off your ass and do something to move forward in your life before its too late. Time waits for no one.

Here are some things you might be waiting to do tomorrow:

• Start a business

• Tell someone you love them

• Forgive Someone

• Get out of a bad relationship

• Ask the girl or guy out you really like

• Find a new job because you hate the one you have now

• Take better care of your health

• Eat better

I can go on and on with these but the bottom line is tomorrow isn’t promised. Don’t live your life in fear of what might happen because you want to be safe. The only time we grow as human being is when we’re uncomfortable and take risks. The risk we take reaps big rewards. Life can be taken away from you without warning and most people die with regrets. Don’t be one of them. Do the things you have been wanting to do and live like there is no tomorrow. Now is all you have. See the scene below.

How to go gluten free? I asked myself the very same question a couple of months ago. I ‘m still learning about nutrition but the one gripe I have with the experts is they never tell you how. I don’t know about you but it helps to know the how every once and a while…it makes things easier. Today, unlike many of the experts, I’m going to tell you how I went gluten free for 7 days with ease.

If you don’t know what the big deal is about gluten you may want to read my “are you gluten intolerant blogpost“. It will give you the whole story on why I decided to go gluten free.

Alright, here’s how I did it and its step by step so even a baby could follow it.

• Plan – I just didn’t decide to go gluten free forever. I’ve failed before with diets and meal plans by thinking too long term. My philosophy is its easier to eat an elephant piece by piece then it is to try and eat it whole. I knew if I broke it down into a week, it would be easier for me to do then just going cold turkey. I’m not a crack addict but the thought of giving up cakes, cookies, and those hot buttered rolls at restaurants was a major downer for me When I broke it down to 7 days, It made it seem achievable. I can always commit to things I can achieve.

• Harm’s way – I took myself out of harm’s way by making sure I had plenty of things to eat which didn’t require bread. Have you ever given any thought to how easy it is to overdose on gluten? Think about it…I’m exaggerating her but there are about 7 million sandwich shops in any city. Its so easy to walk into one and order a sandwich. If you’re part of corporate america, how many lunch and learn meetings do you have where pizza and sandwiches are the norm? Taking yourself out of harm’s way means bringing your own lunch or finding alternatives. When in doubt, always get a salad but watch it…the dressings because sometimes they can contain gluten. Remember, bread is cheap and its plentiful.

• Find Alternatives – One of the things I absolutely hated to give up when I went gluten free was pizza and cookies. I scoured the internet and blogs looking for alternative recipes and I found them. I was able to find a pizza recipe where the crust was made from almond flour. I was even able to find a cheese that was nondairy that actually melted and didn’t taste like cardboard. By the way, coconut flour and almond flour have been absolute saviors in my quest to remain gluten free. You can make so many things from these gluten free flours!

• Ask – Ask and ye shall receive. You would think that not partaking in the pleasantries of wheat anymore would limit my going to restaurants, right? Well it didn’t. I learned how to ask my server how the food was prepared. If the server doesn’t know then they check with the chef. This has been invaluable to me in not giving up the things I love to eat. For instance, I went to the Outback Steakhouse and I happen to love their Kookaburra wings but I knew they added flour to them before they cooked them. I asked my server could they prepare them without the flour and he asked the chef and they said yes. I was able to get my wing on! You can add this into your own 7 day strategy.

• Cook – I cooked my own food so I know exactly what it contained .This is not often the case when you order out. Anyone can cook for 7 days, right?

• Scout – Scout for gluten free friendly restaurants in your area. I was a bit down in the dumps because I had to give up burritos due to the wrap but I was able to find a great Mexican place near me that has corn tortillas. Now I can still enjoy my guacamole and mexican food. This actually came after the seven days but its good to know you can still enjoy your favorites if you’re able to find restaurants in your area.

• Read Labels – I read labels on everything I ate and had in my refrigerator. I was horrified when I saw soups and sauces in my refrigerator contained gluten. I ended up throwing them all out. I just didn’t need the temptation.

These are tactics I used to go gluten free with ease. It took preparation and taking it day by day. I didn’t focus on what I gave up…I focus on what I gained. After 7 days, I was convinced gluten wasn’t for me because my arthritic knees just weren’t bothering me anymore. I also had much less bloating and gas in my stomach. I plan to steer clear of gluten forever. Take this post and formulate your own plan on how to go gluten free in 7 days…it just might change your health!

Don’t forget to watch my VIDEO on Youtube and please give it a thumbs up!!!

It wasn’t until I got involved in fitness that I realized you can be fit and healthy at any age. It just takes a little bit more effort but it can be achieved.

As we get older, it’s even more important to pay attention to proper nutrition as food can trigger inflammatory responses in the body which cause disease.

There are other factors but processed food is the biggest one most people struggle with. If you practice proper nutrition and add in resistance training you could very well find yourself resembling Peter Mensah!

I’m a big fan of the TV show, Spartacus. Every Friday at 10pm, it’s my release from a week of stressful living. The show lasts an hour and for that hour, I am transformed into an Alpha Male with primal urges.

For that hour, I’m sucked into all the sex and violence but unlike the characters, I don’t have to worry about finding food and escaping death.

I get goose bumps just thinking about it! But the strange thing is, women like the show too. My girlfriend is just as taken with it as I am and my sister told me she likes it as well.

So ladies, its not just a man thing.

Spartacus has gone through some changes as the main character of the show was diagnosed with cancer during the first season. Andy Whitfied eventually passed away but he will always be the true Spartacus in my book… although I like his replacement.

If it wasn’t for Andy Whitfield’s illness, I think Peter Mensah wouldn’t have gotten much “shine” at all.

Due to Whitfield’s cancer diagnosis and subsequent absence from the show, the second season was a prequel in which viewers got a glimpse of what happened before Spartacus entered the picture. During the first season of Spartacus, I didn’t know who Peter Mensah was but I knew of his character, Oenomaus (An-uh-may-us.)

Oenomaus was also the Doctore ( Doc-tor-ray) . The Doctore is the head gladiator and responsible for teaching the other gladiators how to fight. In one scene from the show, you really see how “ripped” or cut he is.

It’s impressive! I’m not one to guy gaze but I can appreciate the amount of work it takes to be ripped. Many people want the ripped look, but few have the discipline to achieve it. You have to be dedicated in your nutrition and training…and few people are.

I didn’t know the actor’s real name so I googled,”black guy on Spartacus” and Peter Mensah came up. Yup… I really did google that.:) I then went to his “wiki” page and found out he was 52! I didn’t believe it. I couldn’t think of one person I know in their fifties who was in the shape he was in.

What was this guy doing to get so ripped?

A couple of years back, there was a movie called 300. Remember that movie? Peter Mensah was in that film too but had a bit of a lesser role. The movie 300 sparked interest in what everyone began calling the Spartacus workout. It’s a combination of cardio and strength training which literally builds lean muscle and torches fat.

Peter Mensah used the cardio-strength training method to prep him for his role in Spartacus.

How to be fit at 50 – The Peter Mensah Elements of Training

Mensah trained in martial arts for many years but describes the training he went through in Gladiator Camp as “Olympic level training”. It consisted of 4 hours a day for two weeks and included the following things:

•  Pullups

• Deadlifts

• SandBags

• Rowing

• Medicine Ball Training

• Gymnastics and Flexibility

• Sprinting

• Sword Fighting

• Tire Flipping

These exercises were interwoven into a cardio-strength training routine in which the primary focus was to get Mensah lean and cut for his role as Oenomaus.

This is quite demanding for someone who’s fifty, wouldn’t you say? Yes, demanding, but possible if you’re willing to do the work.

Cardio strength training, though challenging, can be a useful, time saving tool for those looking to be fit at 50.

If you want to know more, check out Cardio Strength Training. Its a great book!

PS.. I wanted to tell you about a great product that will help you get the lean, cut look  if that’s what you want. Visual Impact can help you achieve the lean Hollywood look at any age. Check it out. There’s even Visual Impact for Women.

Magnesium benefits the body in a big way! There is no doubt about it but the strange thing is nearly everyone is deficient in this important mineral. It use to be that we got adequate amounts of it when we food but this isn’t the case anymore. Nearly half of the population is deficient in magnesium, and that’s not a good thing.

At present, we’re not getting enough vitamins and minerals from the foods we eat. This is partly due to aggressive farming practices which strip vital nutrients from the soil.

Plants need nutrients just as we do to grow and thrive. So, its a domino effect. This is why we can have an abundance of food but still be nutritionally malnourished.

Makes no sense, huh?

I began supplementing with magnesium six years ago. I didn’t know a thing about it but I am very glad my Biomeridian Assessment Practitioner decided to prescribe it.

She did me a huge favor.

I still continue to take it today along with potassium. Potassium in another vital mineral the body needs.

I am amazed at the large role minerals play in the body particularly magnesium. It plays a major role in the stability of DNA and RNA.  It is also a cofactor in over 300 enzyme functions within our bodies. I’d say that’s pretty important, how about you?

Why is magnesium so important to us?

Take a brief look of how magnesium benefits the body:

• Maintains the health of the cell’s membranes

• Helps with bone and teeth formation

•  Assists in relaxing the body and helping with heart health

•  Regulates the metabolism of nutrients such as protein, fats and carbohydrates

•  Regulates Cholesterol Production

•  Helps with energy production

•  Assists the nerves in sending messages to the brain and nervous systems

Now…What can insufficient amounts of magnesium cause?

Nearly half of Americans are deficient in magnesium, which has been linked to the following diseases or conditions:

• Heart Issues

• High Blood Pressure

• Diabetes

• Osteoporosis

• Asthma

• Depression

• Insomnia

[Because Magnesium is linked to so many things in supplementing with it may translate into lowered blood pressure, reduced incidences of diabetes, reduction in asthma symptoms, memory improvement, reduction in migraines, depression, etc.]

If you think you aren’t getting enough magnesium in your diet just add some supplements.

Magnesium is usually paired with other minerals such as magnesium/potassium or magnesium/calcium as it creates a synergistic effect which helps the mineral it is paired with work better.

I’ve been using a high quality supplement made by Solaray called Magnesium and Potassium Asporotates for years and I am happy with it.

Not only is it effective but 120 caps usually runs me about $8.00. Small investment for the bigger investment of life long health, eh?

I take two right before bed and after a stressful day it does wonders to relax both my body and mind.

When I’m out of it, I usually go online and order it again. You could do the same.

An ion of magnesium is very small but it does major things within your body. Its the same with your health, making small changes can radically transform how you feel.

I encourage you to take a proactive approach to your health by eating the right foods and using supplements to fill in the gaps missing in your diet. One way to take the proactive approach is realizing magnesium benefits the body in a big way!

I’m not making money off anything I suggest on this post. I just want you to be healthy!

Visit Here to get the Magnesium I use.

Your Health is True Prosperity,

Darren “Health with a Heart” McDuffie

Do you know if you’re gluten intolerant? I had no idea I was until being diagnosed almost a year ago. The sad thing is once I was diagnosed I continued eating it. I didn’t realize the danger I was in by continuing to consume something that my body was sensitive to. I finally decided to give up bread and other products containing gluten after hearing Dr. William Davis talk about it on the Underground Wellness Show.

He talked about gluten and the effect it had on your health but more importantly he said he reversed his diabetes by going gluten free. I took it upon myself to go gluten free for 7 days and the results were nothing short of amazing.

I quit craving carbohydrates and manage to cure my arthritic knees which I thought were due to years of playing basketball. I was thoroughly convinced that I should go gluten free and I have been ever sense.

I thought I was just lucky but after viewing Dr. Davis’s Wheat Belly Blog and seeing all the testimonials, I can see I wasn’t the only lucky one.

If you’re reading this chances are you might suspect that you’re gluten intolerant but just how can you be sure?

How do you know if you’re gluten intolerant?

Your body will tell you if you’re gluten intolerant but you just have to listen and become a conscious eater. The way to do it is to check in with yourself after eating certain foods like bread which contain gluten.

If you get any of the following symptoms chances are you’re gluten intolerant:

•  Weight Gain or Weight Loss – In some people who cannot tolerate gluten, there may be unexplained weight gain or weight loss. In some cases, it may be extremely difficult to lose weight. As a trainer, I work with women and one of first things I recommend if they are having a problem with shedding additional weight is to eliminate gluten from the diet.

• Aching Joints – I thought I had arthritis in my knees but because I was sensitive to gluten my body began attacking itself. This is what is called an autoimmune reaction and can lead to other diseases. If you want to know more about the arthritis- gluten connection click the link.

•  Depression – With the amount of money currently spent on pharmaceutical drugs in this country, is the simple answer just eliminating gluten from the diet? Yes… a symptom of gluten intolerance is depression.

•  Headaches – One of the symptoms of gluten intolerance can be frequent headaches or migraines.

•  Eczema – Intolerance to gluten can show up as skin irritations or rashes. It can also worsen acne.

•  Fatigue – My favorite foods use to be cookies and pizza but when I ate them, I got extremely tired. This was the first thing that tipped me off that something was really wrong.

•  GI Problems – GastroIntestinal problems such as gas, bloating, and constipation. This is one of the first signs of the destruction of the immune system which is located in the gut.

• Thyroid Problems – Most thyroid problems occur in women and now there is a strong connection between gluten sensitivity and thyroid issues. Those who suffer from celiac disease may be predisposed to thyroid disease.

There are many other symptoms for those who are gluten intolerant including infertility.

The seriousness of continuing to consume gluten after being diagnosed with a sensitivity to it can be summed up in this quote by Dr. William Davis of the book Wheat Belly,

 

“Gluten is the component of wheat confidently linked with triggering destructive immune phenomena, whether expressed as celiac disease, cerebellar ataxia, or dementia”.

This means that it can have far reaching implications even into the brain. So, not only does it destroy the immune system located in the gut it also has the potential to reach the brain if left unchecked.

Gluten is a component of wheat which today isn’t processed as it was hundreds of years ago.

7 out of 10 people are sensitive or allergic to gluten and don’t even know it.

After years and years of overexposure to it, the body can become susceptible to serious autoimmune diseases. If you are experiencing any of the above symptoms on a regular basis, you may want ask yourself, “Am I gluten intolerant?”

Do you suspect gluten intolerance might be causing you some problems? Let’s get the word out and get healthy by tweeting, stumbling, and liking this post.

Are creatine side effects worth the risk? I remember when creatine first hit the streets, I couldn’t wait to get my hands on it! After taking it for the first time and visiting the gym I felt superhuman. It made me feel like Popeye and it was my spinach.

I’m not sure if it was a mind thing or if the creatine was actually working but I continued to use it…I needed that extra edge! Research studies have proven that creatine does indeed work and its generally regarded as safe but how safe is it?

“Bigger Stronger Faster”

Something changed my perspective on performance supplements and the supplement industry in general after watching a documentary called, “Bigger Stronger Faster”.

The documentary was mainly about steroids but it shed some light on bodybuilding supplements.

In one scene, the producer decides to pick up some mexican workers from the local Home Depot store and takes them home. He then pays them to help him make supplements with some chemicals he bought from the store.

After the workers are done, he prints up a nice cover for the new pills and he’s ready to sell the supplement…this is completely legal and happens all the time. Makes you go hmmmm.

Creatine is regarded as safe but…. is their any safety in an unregulated industry?

Creatine is considered to be one of the safer bodybuilding supplements out there but it does have side effects. Some of the creatine side effects are:

• Dehydration – Creatine pulls water into the muscle so you get the “pump” so often admired in bodybuilding and fitness circles. It can often result in dehydration if the user isn’t drinking enough water. Most people walk around dehydrated all day without ever using creatine, so by using it you’re only adding fuel to the fire. The body’s cells all need water to carry out metabolic functions…very important to remember especially since when this supplement takes water out of the blood and puts it into the muscle!

• Formaldehyde – One of creatine’s byproducts is the substance formaldehyde and it can accumulate in the body after excessive use. It is also classified as a carcinogen. Carcinogens are cancer causing agents.

• Asthmatic Symptoms – Creatine supplements can aggravate epithelial cells which are located in the lungs. This can cause the user to experience asthma like symptoms. It may be especially dangerous for someone to use if they already have asthma since it can aggravate cells in the lungs.

• Gastrointestinal disorders – People have reported having cramping and diarrhea after using creatine supplements. This may be a result of artificial sugars like Sucralose and Aspartame  which some creatine supplements contain. My creatine supplement contained Sucralose and was one of the reasons I quit taking it.

• Weight Gain - This isn’t a big one for men since most men want to gain weight and get the huge bodybuilder look but might not be so for women. You can gain up to six pounds easily by dosing on creatine. Women beware if you’re concerned about shedding pounds.

• Kidney or Liver Failure – In a study, a 27 year old man who had no previous history of liver problems was diagnosed with them and it was found he had been avidly using creatine for 9 months.

Here’s  a  quote from Dr. Michael Smith after hearing Nick Cannon aka Mr. Mariah Carey was diagnosed with “mild kidney failure” earlier this year :

One possible cause that struck me when I considered acute kidney failure in a young guy who just happens to have six-pack abs is the possible use of supplements.

Kidney damage from supplements is not all that uncommon, and I’m speaking from personal experience.

I’m a bit of a fitness nut and decided to try creatine and some other performance-enhancing supplements from my local supplement store.

I knew that I needed to drink a lot of water to help prevent kidney problems from creatine.

And I did.

But when I went to my doctor for a check-up, my kidneys were not functioning up to par. I stopped the creatine but continued the other supplements, and my kidneys got even worse.

When I stopped supplements completely, my kidneys recovered.

 

Yes…creatine is regarded as a safe supplement but how can something  be considered safe in an unregulated industry? There is really no way to know if you’re getting a quality product when anyone is allowed to make it and the sole motive is profit.

Most industries cut corners so they can make a maximum return on their dollar…why would the bodybuilding supplement industry be any different? Few people know of the risk to their health when taking subpar suplements.

You should really weigh the benefits versus the risk when it comes to creatine side effects.

PS. – Maybe you’re not a body builder but you want the lean muscular physique of Brad Pitt in FightClub? Take a look at Visual Impact….its dedicated to getting a lean muscular physique.

Why? Because they are pretty inventive when it comes to training their bodies without any equipment and it’s amazing to see how “ripped” they get without using any weights at all.

I was always under the impression that I had to join a gym to become physically fit but after watching prison shows all that changed and it prompted me to learn more about body weight strength training.

 At first glance, it doesn’t seem like anyone could do much beyond pushups or pull ups to to add strength with body weight but this isn’t true. There are many exercises you can do if you become a bit more crafty with your approach using your own body weight.

For instance, you can transform a regular pushup by placing your feet on a chair which allows you to work different muscles in the chest or you could tuck your arms in while doing a pushup which works the triceps muscles. The possibilities are endless especially if you have some ingenuity and imagination.

Here are a couple of ways I think body weight strength training excels in transforming a person’s physique:

Weight Loss – For most people their goal is to reduce body weight. You can accomplish this by varying your sets and repetitions to help you build muscle. If you didn’t know, muscle burns fat so in essence you assist the body in helping it get into fat burning mode. The amount of muscle you have is directly tied to your metabolism. The more muscle you build the higher your metabolism will be so you can continue to burn fat and achieve your goal of weight loss.

Toning – Body weight training can assist in what is called toning the muscle or building muscle definition. I noticed by just doing different push up variations, my chest and arms became more defined in only a couple of weeks. You can also do squats and lunges with your own body weight to get toned legs, thighs, and a shapely butt which seems to be desirable for most women. It makes a big difference in the way the body looks especially during the summer months when you’re putting on a swimsuit or bikini to hit the beach.

Core Development – Everyone wants a flat stomach or sexy abs, right? Well you can use your body to perform variations of planks which are known to work the midsection and leave it looking flat and toned. Also the core is a stabilizer in many body weight exercise so you get the added benefit of it working indirectly so you can achieve the flat stomach/ ripped ab look everyone desires.

Cardio – Ever heard of body weight cardio? Well, if you haven’t you can do things like mountain climbers or speed skaters which work muscles and raise heart rate. These exercises have an added benefit of working the heart for a great cardio workout which in turn helps to burn fat and change your physique from flabby to fantastic! If you’re looking to transform your physique, you don’t have to spend money on a gym membership or equipment. You can use your body as your own gym any where, any place, and any time to get results. It’s just that simple. You’ll be amazed at how quickly you can get results and transform your physique by using body weight strength training with a great eating plan!

By the way I don’t usually sell off my blog but I want to tell you about an awesome program I’m using called ShapeShifter.

[Kirstie Alley lost 60 pounds and 38 inches off her body using the exact same plan]

 I was very impressed by all the added value I got from the program including videos, meal plans, and other bonuses. Check out Shape Shifter! It is a steal for what it offers.

Are you presently fasting for health benefits? I know from experience when people think of fasting they usually think about starving. Fasting isn’t something we voluntarily do because food is so plentiful and who would want to give up all the delicious goodies that are available to us? It takes a lot for someone to just simply say “I want to give up food” today because we have been taught we need 4 things in life to live. Those four things are air, water, shelter, and of course food! So, it makes it very hard to change our mindset to abstain from food in order to realize the amazing health benefits it provides. But…was it always like this?

But, if you mention abstaining from food outside of those frames of reference it immediately gives people visions of starving, their bodies shutting down, and speeding towards an impending death. How is that so? How have we been “tricked” into believing we constantly need food? I can give you several reasons why but I’ll refrain from doing it here so I won’t get the anti-conspiracy theorists in an uproar.

Years ago, our ancestors frequently fasted just because they had to as they didn’t have supermarkets to go to where they could pick food off shelves and place it in their shopping carts. It just wasn’t like that so whatever they ate in most cases had to be caught or picked and they could go for long periods of time without catching or picking anything. See, if you have to catch or pick your food you may fall into periods of dry spells where you just can’t trap or find things to eat. It’s just the nature of the beast. I’ve experienced this myself where I’ve had the best intentions of going out to catch fish and after spending 4 or 5 hours on the boat, all I’m left with are cans of empty bait and a suntan. You just come up empty sometimes but unlike my ancestors, I have the luxury of being able to walk into a supermarket and buy the fish I didn’t catch a couple of hours ago. It just wasn’t like that for our ancestors so if they didn’t catch or pick anything to eat they would have to “fast” until they were able to finally find food. I bet if you could take a snap shot of what they looked like back then, not one of them would be overweight…you can’t say that today, now can you?

There is some amazing evidence as to why you may want to start fasting for health benefits and I thought I would share a few with you today. Some of these are scientific but some of them are things I’ve noticed from my own experiences with abstaining from food on a regular basis.

1. Decreased Insulin levels and decreased insulin sensitivity – Most people today have high insulin levels as result of the increased amounts of sugar they’re consuming. White sugar and high fructose corn syrup are in most products today which was unheard of in past years. This is one of the biggest reasons why there is a diabetes epidemic in America because with the increase of sugar the pancreas has to secrete more and more insulin to drive blood sugar levels down. This usually results in insulin sensitivity which manifests into diabetes and obesity. Fasting helps promote the normalizing of insulin levels in the body.

2. Increase in Growth Hormone Levels – Fasting helps to increase growth hormone levels. This is important if you want to build muscle, feel better and look younger. It’s the natural way to do it without using synthetic hormones.

3. Digestive System – Abstaining from food for brief periods of time gives your digestive system a break and can also cut down on gas and bloating in the body. It can also help with constipation.

4. Detoxification – By fasting, you can clear the lymphatic system which will give you renewed mental alertness and focus. This is one of the main reasons why fasting has been connected to consciousness.

5. Hypertension – Fasting is a great way to lower blood pressure.

6. Food Addiction – Many people are addicted to food in our culture. We are bombarded with food at social events, work, etc. Fasting is a great way help control the impulse to eat for no reason. This has been a big help for me personally to avoid unnecessary eating when I’m not hungry.

7. Decreased Body Fat Levels and Weight – You can strategically use fasting to lose body fat and get to the weight you desire. If you don’t believe me check out Leangains.

8. Energy – Abstaining from food can give you more energy! It may sound weird but I’ve experienced this myself wheen I’ve felt like I caught my second wind after fasting for an extended period of time.

9. Longevity – In recent studies, people who fast on a periodic basis live longer.

Bonus – Reduction in Weight Gain – You can use fasting as a way to splurge on your eating. I just recently used this during the Thanksgiving holiday as I fasted part of the day and when it was time to eat, I ate what I wanted without worrying about adding any pounds!

Abstaining from food for brief periods used to be considered a crazy thing to do but judging by the way our society looks today, it can be instead considered the right thing to do to increase good health. Fasting has been sitting right under our noses for years but no one ever looked at it as a way to increase health and vitality. Most of the time the answers are simple but society complicates them as a means to increase profit and keep people chasing their tails. Always keep it simple and one way to do this is to start fasting for health benefits.

PS.  I don’t usually overly promote anything on this blog but I was convinced fasting was the right choice for me after reading Eat Stop Eat and since I bought it 3 years ago, It has been constantly updated with more information on the benefit of fasting. I highly recommend it if you might be considering fasting for health benefits.

Don’t forget to tweet, like, and stumble this post by looking in the left hand corner!
Yours in Health,

Darren “Health With a Heart” McDuffie
PhatBody FitShop Instructor
Http://PhatBodyFitshop.com