Nutrition Questions

Absolutely! Adopt as many of these tips as possible, follow them consistently, and experience maximal weight-loss success:

1) Eat 7-11 servings of whole fruits and vegetables daily, while decreasing your intake of meat and dairy - This dietary practice is associated with lower Body Mass Index (BMI) ratings, according to T. Colin Campbell's comprehensive "China Study" research. Dr. Campbell's research showed that Americans eating 50-70% of their 1,950 daily calories from animal sources averaged a BMI of 27.0. The Chinese eating 90% of their 2,740 calories per day from whole plant foods averaged a BMI of 22.0.

2) Consume a minimum of 40 grams of fiber daily - In addition to supplying numerous health benefits, consuming adequate amounts of fiber helps you feel fuller on fewer calories.

3) Include healthy fats in your diet - When you deprive your body of fat, it holds on to its fat stores more voraciously. Eating healthy fats (fish, avocados, seeds, and nuts) - and using EndurOmega on a daily basis - is good for your heart, satisfies your hunger, and helps your body release and burn its fat stores more liberally and efficiently.

4) Drink a glass of water prior to each meal - The water will take up space in your stomach, increasing the feeling of fullness, helping you to consume fewer calories when you begin eating.

5) Eat more slowly - Recent research suggests this helps reduce the amount of food that's consumed during a meal.

6) Alter your calorie intake occasionally - Consume slightly more calories than you normally would for a day or two, then consume a bit less than normal on a couple of days. This disrupts your body's "thermostat," helping prevent it from becoming super-efficient at burning the same number of calories day after day.

7) Finish eating by 7:00 pm - Calories consumed after that time tend to digest poorly and/or be stored as body fat, due to the body's natural drop in core body temperature measures and metabolism.

8) Brush your teeth immediately after eating - Once you take the time to brush and are enjoying the sensation of clean teeth and breath, you're less apt to indulge in after-meal snacking.

9) Workout in the morning - This raises metabolism and keeps it elevated, allowing you to burn more calories all day long.

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Regarding the phytoestrogens that naturally occur in soy foods/soy protein, Dr. Bill Misner wrote about this topic in Endurance News #54 (see the article, Soy Protein - Friend or Foe?). Usually the question isn't whether or not soy reduces testosterone but rather if the phytoestrogens in soy raise systemic estrogen levels. Regarding that, here is some information from Dr. Misner that should provide the information you seek and alleviate your concerns. In particular, note these couple of sentences: "If a soy protein is consumed, the weak estrogen isoflavanoids in soy find and occupy numerous target organ cells, effectually blocking stronger estrogens in the circulation. In other words, soy's mild estrogen-like compound blocks the more potent hormonal estrogen compound from compromising health or regenerating mutagen effects in the DNA."

Here's the rest of the information from Dr. Misner...

"Estrogens are hormone steroids produced in female ovaries, by astrocytes in the brain, and in male testes (lesser extent). However as males age, testosterone production decreases, while estrogen levels increase proportionate to testosteone decrease. Most males by age 60-65 have as much circulating potent estrogen as they do testosterone. In general, toxic effects of estrogens begin when the sum of estradiol + estrone exceeds 50% of the body's total estrogens, i.e. when the proportion of estriol is less than 50%. Of the three types of estrogen, estradiol is 1,000 times more potent in terms of its ability to stimulate breast tissue growth compared to estriol. Specific abnormal cell growth estrogens stimulate is trophoblasts which are strongly implicated in cancer when they are produced in situations other than female pregnancy. Excess estrogen in women (or use of exogenous estrogens) is associated with the cause in kidney cancer, ovary cancer, and in men, is implicated in prostate cancer. Excess estrogen is problematic when levels increase later after the age of 35-40 and on..."

"Estrogen toxicity is dependent upon estrogen receptors in target organ cells. If a soy protein is consumed, the weak estrogen isoflavanoids in soy find and occupy numerous target organ cells, effectually blocking stronger estrogens in the circulation. In other words, soy's mild estrogen-like compound blocks the more potent hormonal estrogen compound from compromising health or regenerating mutagen effects in the DNA. Hypothetically, this may be why resveratrol is being acclaimed an anticancer ingredient because as a weak estrogen, it has been shown to preserve the integrity of cellular DNA in animal studies. The isoflavanoids in soy present similar effects. Daidzein & Genistein compete with Estrogens (including Estradiol 17-Beta) for occupancy of Estrogen Receptors. The Phytoestrogen properties of Daidzein & Genistein cause them to be weakly estrogenic. If Daidzein or Genistein bind with an estrogen receptor, it elicits less than one-thousandth the response of endogenous estrogens. The equilibrium dissociation constant for Daidzein & Genistein is 100-10,000 times greater than for Estradiol or DES, meaning that these isoflavanoids generate the ability to stay bound to an estrogen receptor is a fraction of a fraction of that of the more potent harmful estrogens. This goes for both male and females."

-- END --

It's important to note that as males age they produce more estrogen-like hormones and less testosterone-like hormones. Now, take a closer look at the info in the second paragraph. It's important because it points out that the phytoestrogens in soy protein act as anti-estrogens, occupying/binding with specific receptor sites, ones that would normally be occupied by endogenously produced estrogens. The benefit to this, as Dr. Misner writes, is that these phytoestrogens "effectively dilute the impact of the body's own production of estrogen, because they occupy the same receptor sites (estradiol receptor sites) that would otherwise be occupied by endogenous estrogen. Therefore plant phytoestrogens protect the body from the detrimental effects of excessive estrogen."

Here is some additional information regarding the benefits of soy protein...

Research supports the following conclusive statements for dietary Soy Protein Isolate (Hammer Soy) during endurance training:

1. Soy protein may lower hematocrit levels (i.e. Soy protein lowers blood thickness (blood viscosity). (1)
2. Soy protein may lower elevated blood pressure in hypertension patients (by inhibiting the angiotensin converting enzyme). (2, 3)
3. Soy protein may retard the progression of chronic kidney failure. (4)
4. Soy protein may help to prevent breast cancer. (5, 6, 7)
5. Soy protein may reduce the risk of colon cancer. (8, 9, 10)
6. Soy protein may help to prevent and treat prostate cancer. (11, 12, 13)
7. Soy protein (17-25 grams per day) may lower total, LDL, VLDL serum "Bad" cholesterols and raises "Good" HDL cholesterol. (14-20)
8. Soy protein (used in conjunction with dieting) may facilitate weight loss in persons afflicted with obesity. (21, 22)
9. Soy protein may lower elevated serum triglycerides levels. (23, 24)
10. Soy protein (indirectly) may facilitate muscle growth (by enhancing nitrogen retention which helps to prevent the catabolism of endogenous proteins in the muscles). (25)
11. Soy protein may help to prevent osteoporosis by increasing bone density. (26, 27, 28)
12. Soy protein (60 grams per day) may reduce the number of hot flashes experienced by women during female menopause. (29)
13. Thyroid compromised persons should ask their physician about the use of soy with a thyroid problem. However, for most healthy athletes, Soy protein isolate alternated with other proteins is not as harmful as some report for healthy thyroid hormone activity. (30, 31, 32, 33, 34)

CONCLUSION
Alternating use of the GMO-free, vegetable protein, Soy Protein Isolate (Hammer Soy) with other lean protein sources is a healthy anabolic food source during periodic endurance exercise training.

REFERENCES
1 Guang, M., et al. Effects of "Supro" high energy beverage powder on physiological function of athletes. The Research Section of Health and Nutrition, National Sports Commission.
2 He, J., et al. Effect of soybean protein on blood pressure: a randomized, controlled trial. Ann Intern Med. 143(1):1-9, 2005. Full text of this study can be viewed at:http://www.annals.org/cgi/reprint/143/1/1.pdf
3 Yang, H. Y., et al. Soyabean protein hydrolysate prevents the development of hypertension in spontaneously hypertensive rats. British Journal of Nutrition. 92(3):507-512, 2004.
4 Fair, D. E., et al. Dietary soy protein attenuates renal disease \progression after 1 and 3 weeks in Han:SPRD-cy weanling rats. Journal of Nutrition. 134(6):1504-1507, 2004.
5 Badger, T. M., et al. Soy protein isolate and protection against cancer. J Am Coll Nutr. 24(2):146S-149S, 2005.
6 Rowlands, J. C., et al. Soy and whey proteins downregulate DMBA-induced liver and mammary gland CYP1 expression in female rats. Journal of Nutrition. 131(12):3281-3287, 2001.
7 Petrakis, J., et al. A clinical trial of the chemopreventative effect of a soy beverage in women at high risk for breast cancer. Department of Epidemiology, University of California, Ca., & Department of Pharmacology, University of Alabama at Birmingham, Birmingham, Al.
8 Badger, T. M., et al. Soy protein isolate and protection against cancer. J Am Coll Nutr. 24(2):146S-149S, 2005.
9 Hakkak, R., et al. Soy protein isolate consumption protects against azoxymethane-induced colon tumors in male rats. Cancer Letters. 166(1):27-32, 2001.
10 Weiqun, W., et al. Dietary soy protein is associated with reduced intestinal mucosal polyamine concentration in male wistar rats. Journal of Nutrition. 130(7):1815-1820, 2000.

Here is a quick list of foods high in starchy carbohydrates:

• Rice
• Pasta
• Bread/Bagels/Muffins/Pastries/Crackers
• Cereal
• Oats
• Potatoes
• Corn
• Black Beans
• Squash
• Peas
• Bananas

Simple sugars (glucose, sucrose, fructose, dextrose, etc.) need to be mixed in concentrations no higher than 6-8% in order to achieve an acceptable absortion osmolar value of body fluids (280-303 mOsm) and be digested with any efficiency. That's it. The problem is that a 6-8% solution is a pretty weak mix and will only yield about 100 or so calories an hour, which is inadequate for maintaining optimal energy production. Some athletes realize that and try to resolve the problem by making a double or triple strength batch of their simple sugar product. Unfortunately, that solution is now far too concentrated, it's much higher than 6-8% and, unless more water is consumed or added to the mix (at which point the athlete might very well be flirting with over hydration) that concentrated simple sugar solution will not pass the gastric channels. Energy production is compromised and stomach distress is sure to follow.

The same problem occurs when an athlete combines a simple sugar fuel with a complex carbohydrate fuel. The beauty of complex carbs is that they will match body fluid osmolality, not at a 6-8% solution, but a more concentrated 15-18% solution. Even at this seemingly too-high concentration complex carbohydrates (such as maltodextrins/glucose polymers) will empty the stomach at the same efficient rate as normal body fluids and provide substantially more calories (up to three times more) than simple sugar mixtures will. However, when simple sugars and complex carbs are consumed together or near each other, it increases the solution concentration beyond what either source can be efficiently digested at. In other words, when you consume simple sugars and complex carbohydrates together or within close proximity of each other you negate the efficient digestibility of either source. Once again, energy production will be compromised and a variety of stomach issues are likely to occur.

Q: I’ve been diagnosed with prediabetes. What kind of diet should I be looking at, and what supplements may help me?

A: As far as diet is concerned, there’s an excellent article from Johns Hopkins Medicine. In that article there’s a link to the Mediterranean Diet, which, unsurprisingly, in 2023 received the #1 rating for “Best Diet Overall” for the 6th straight year. Following that diet as much as possible will be the most important thing you can do.

Regarding supplements, the magnesium in Essential Mg is excellent for a plethora of reasons; it provides so many benefits, including playing a role in stabilizing blood sugar. Studies have shown that magnesium participates in insulin secretion and function, and low magnesium levels are correlated with insulin resistance. Other research reveals that magnesium levels are significantly more common in people with diabetes and impaired glucose tolerance compared with the general population, and higher magnesium levels correlate with lower HbA1C (see What is HbA1C for more on HbA1C). Other research suggests that higher magnesium intake is associated with decreased risk of developing type 2 diabetes.

Another key nutrient for protecting against diabetes is the trace mineral chromium (Chromemate), and it works in tandem with the magnesium in Essential Mg. See A Powerful Pair for Insulin Resistance and Magnesium - The Key for Proper Insulin Function for more information.

Vitamin C is excellent for lowering post-meal blood sugar levels, elevated post-meal blood sugar level surges being especially problematic for prediabetics and diabetics. Of the dozens of naturally occurring compounds in citrus fruit (aka bioflavonoids), there is one bioflavonoid called hesperidin that is especially beneficial, with one research study concluding, “Digestion of hesperidin produces a compound called hesperetin along with other metabolites. These compounds are powerful free radical scavengers and have demonstrated anti-inflammatory, insulin-sensitizing, and lipid-lowering activity.” Our Endurance C is the best, most complete vitamin C on the market, and it includes an outstanding amount of hesperidin.

EndurOmega contains omega-3 fatty acids. These healthy fats are found in fish and some nuts and seed. Research concluded that “diets rich in omega-3 fatty acids have been shown to promote weight loss, enhance insulin sensitivity, and reduce death from cardiovascular disease by reducing inflammation, improving lipid profiles, and reducing blood clotting. When omega-3 fats are incorporated into cell membranes, they make the cell surface more fluid and pliable and appear to enhance cells’ ability to remove glucose from the bloodstream.”

The r-alpha lipoic acid in Mito Caps plays numerous important roles in human health. Research shows that this powerful antioxidant decreases oxygen free radicals, which in excess promote endothelial dysfunction and contribute to diabetes, high blood pressure, and cardiovascular disease.