Caveman like Mastodon – Its good huh?

Posted on June 30, 2011 by Warren Dostie

What is the most effective post-workout diet strategy?  Lately I’ve read a few advocates of fasting after a workout so that you can get an even greater burst of  human growth hormone and all the benefits that it brings.  While it’s true that fasting is a way to stimulate HGH, I feel that this tactic is penny wise and pound foolish.

There are many ways to stimulate growth hormone.  Vigorous exercise, fasting, sex, and certain amino acids such as arginine, glutamin and ornithine.  These aminos are called secretagogues, but they have a limited effect.  By far the greatest burst of growth hormone occurs in sleep, so you always want to ensure that you get enough shut-eye.

If you are deliberately starving yourself after a hard workout session you are severely  hampering you body building and strength progress.  Why is this so?  Because the greatest need by far is the need to replenish you muscle energy (glycogen) and provide needed protein and minerals during that crucial hour or so after total expenditure.  That is when they are most receptive, that is when your need is greatest.

Muscle growth is not dependent upon HGH alone.  Testosterone, prostaglandins, insulin, and even lactic acid are all fundamentally involved in the muscle building/protein synthesis process.  If you provide a high calorie high protein treat right after a workout you will be providing these essentials in abundance. 

Did the caveman starve himself after chasing down that mastodon?  Hardly.  He had the feast of his life!  Nature knew what she was doing right from the start.

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A Warrior Readies for the Contest…

Posted on June 18, 2011 by Warren Dostie

The Warrior dash is only one week away and I am chompin at the bit.  I have prepared for the event with this course – The Ninja Woodland Adventure.  Got my time down to 3.45 and I expect to tear up the course next week!  Can I do it soaked in mud, negotiating flames and cargo nets?  See you next week! 

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What Energy Crisis?

Posted on June 13, 2011 by Warren Dostie

Ok, you’re in your fifties or sixties, and you feel tired at the end of a long hard day, that is to be expected right?  Diminished levels of energy are normal for an old timer like you.  Well, that’s what they always say, but there’s another side to the story. 

What if I told you that there were many people in their fifties who have the same amount of energy they had when they were 30 years old?  People who simply never feel tired?  They can work a long hard day, then go home, workout or do yardwork and still have plenty of energy to hit the town or shoot some hoops with the boys afterward. 

This is not a myth, it is not just wishful thinking.  I know it for a fact; it can be statistically shown and I have proven it for myself.  So take heart.   If you are a bit over the hill, or even way over on the other side, you still have a lot of living to do and I will show you how to recapture that pep and vitality you wish you still had.

For a little background:

Our energy is primarily generated in the mitochondria, the tiny organelles in our cells that produce  ATP –  the body’s energy currency.  The more ATP we can generate from the food we eat, the more energy we will have, plain and simple.  You can enhance this production through exercise, diet and supplementation.  With a simple smart program you can regenerate your energy production system to that of a much younger person.  

            *  Eat lots of fruits and vegetables and/or take a B vitamin supplement.  B  vitamins are essential factors in the Electron Transport Chain, (ETC)  one of the primary ways ATP is formed through oxidative phosphorylation.  Because of this, they are also one of the key ingredients in those energy drinks you hear so much about.

            *  Supplement with Co q10, Lipoic acid, and L-Carnitine.  Co q10 is another component of the ETC, it has gotten a lot of headlines over the years for its cardiovascular benefits and even been prescribed for heart patients in Europe.  Lipoic acid is also required for the process to begin, and it is one of the best anti-oxidants available, with the added benefit of recharging the other common ones.  L-Carnitine (an amino acid) is used to transport long-chain fatty acids to the mitochondria for burning.  This potent combination has been shown in animal studies to rebuild mitochondrial function to a more youthful level.  Taken together these supplements have an even stronger effect. 

            *  Supplement with PQQ  (pyrroloquinoline quinine).  This is a new supplement that has been shown to activate genes that produce new mitochondria themselves, replacing the ones that succumb to aging.  It also has shown a strong neuro-protective effect, helping to preserve our indespensible brain cells.  (see Studies page)

            *  Begin an exercise program.  Yes I know this is the typical advise, but that is simply because it works.  In addition to increasing your strength and reduction of weight, an exercise program –  particularly if it is accented with very brief moments of vigorous exertion – can also stimulate the formation of additional mitochondria and critical enzymes like SOD which protect from the free radicals produced in the process.  Exercise in many ways reverses the damage wrought by aging. 

So there you have it.  If you institute a program like this you will experience a significant and very enjoyable elevation of your energy levels throughout the day.  When you think of it, isn’t that loss of energy one of the things we regret most about aging?  Why be a victim if you don’t have to?  Separate yourself from the crowd, get started on the track to youthfulness today!

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Aging Gracefully, or Wasting Away Without a Fight…

Posted on May 7, 2011 by Warren Dostie

We are often told to “age gracefully”, meaning to accept the inevitable with dignity and class.  Some say that the visible signs of aging are badges of respect, and limitations that we have earned.  I say hogwash.  When has humankind ever advocated giving in to an insidious, relentless destructive enemy without a fight?

The “graceful guys”  try to confuse the issue.  Their supporters are simply seeking an easy way out, or justification for laziness at worst.  It is not about accepting the inevitable.  That is the inevitability of death.  And it is not about withholding respect for those who have earned it over the years.  Respect, dignity, class;  putting up a battle against pain, arthritis, cancer and other grievous ailments deserves admiration, instead of belittlement by those who would rather bend their neck to the ax.

As an age reducer, I know that I will most likely die just like everyone else here right now.  However, by putting up a partially winnable fight I am prolonging the years in which I can enjoy my health and my capabilities.  Thats all I’m  after.   I think its a worthwhile pursuit.

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Maunderings of a Sleepless Philosopher, part 2

Posted on May 5, 2011 by Warren Dostie

It’s amazing how chrystal clear and inspired our minds can be in periods of insomnia.  This can be both a bane and a boon.  I guess that if you can’t defeat it, utilize it, so here we go…

Motivating ourselves to exercise is not always an easy thing.  (Understatement of the year)  But consider this:  Intelligent effort always yields valuable production.  Since it is in fact well thought out, the payoff is in direct proportion to the effort expended.  In areas of great deficit the yield shoots way up, so you truly get the most bang for the buck. 

Perhaps you never exercise; if so you will dramatically benefit from the addition of any movement whatsoever.  On the other hand you may be a well conditioned person, and might be experiencing diminishing returns for your effort.  If that is the case you are in rarified air, and that tiny advantage you gain from your great effort will give you the winning edge.  Either way you can’t help but come out ahead!   So go get em!

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A Passing Thought For the Day…

Posted on April 22, 2011 by Warren Dostie

An intensely wierd, quirky thing about me:  I sometimes wake in the middle of the night to write, (often for hours at a time).  Inspiration flows freely for me at this time. Unfortunately I sometimes pay for it  the next day.   I wish I had an alarm clock that could put me to sleep as easily as it jars me awake  🙂   (drugfree, that is)

Here is the product of another sleepless night;  got to thinking about attitude…

They say that attitude is critical, and I won’t dispute this, but it is only so in that it serves to modulate and either intensify or inhibit the focus and execution of our objectives.  A good attitude provides a driving force to this attention and execution – high performance jet fuel for your desired course of action. 

 Ultimately we select both our preoccupation and our level of expectation,  so why not set it high?  My motto is this:  “Anything is possible for you.   Never allow yourself the insult of thinking otherwise.  It is not in your best interest.”

What do you think?

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“Heavily Seasoned” Food for Thought on Exercise, Part 2

Posted on April 14, 2011 by Warren Dostie

Time for a little mind experiment.    Lets imagine for a minute that you could hire someone to work out for you.  They do all the work, you don’t even have to see them do it, but you would receive all the benefits.   That means that you would lose the weight, rid yourself of the threat of diabetes, heart disease etc, look and feel younger and more athletic.  If this were possible in the real world, and you had to pay him for only 3 or 4  hours per week,  how much per hour do you think he could charge you?  How much is all that worth?  $50 per hour?  $100 per hour?  If you consider your “return on investment”  that is all that you get for your money, even this is a paltry figure.

Can you really put a price on your health, your energy, your physical capacity and your self image?  I think he should be paid hundreds of dollars per hour, after all it takes only a few hours per week  

I’m sure you know where I’m going with all this.  Motivation is the key element in any undertaking to improve our outlook.  All the plans in the world are useless unless implemented.   Next time you decide to put off your round of exercise, think of it in monetary terms.  How much per hour did you value it?   Do you really want to pass that up?

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Don’t Let Injury Get in Your Way.

Posted on April 11, 2011 by Warren Dostie

One of the benefits of having trained for any number of years is the ability to read your body, to discern the difference between a minor sharp pain and an actual injury that requires immediate care.    I have honed this skill to perfection;  as anyone my age can attest to the constant nagging pulls and wrenches that pop up.   If I couldn’t tell the difference I’d have quit long ago!    Last night I was beset by yet another one, this time a sharp pull in my right knee – and this  got me to thinking…..

Back in the day, if I had felt a tearing sensation like this I would  immediately  (at least after the expletives 🙂  have thrown down the weight, grimaced and then headed for the shower.  Further disappointment added to my injury.  Yet this was not my response last night.   I now do what any experienced runner, swimmer or weight trainer should do.   I merely pause for a moment, shake it out and then immediately shift gears, altering my routine to work other muscle groups.    Again you have to distinguish between a small pull and an actual serious tear, otherwise you’ll further exacerbate the condition.  But if it is  minor, you may be able to lessen the negative effects of it by proceeding to work other areas.  And equally important, you get a satisfactory workout despite the problem.

Remember back in the old high school days when if you got a sprained ankle the coach told you to walk it off?  It actually worked a lot of the time, didn’t it?  But how was that possible?    A great part of the damage done from most injuries is because of the inflammation that takes place.  This swelling and concentration of fluid  puts pressure on nerves and creates other unpleasant scenarios.  If you can move an area  without excessively stressing it, you prevent this buildup, and prevent an overreaction by your body. 

                                                    Those Lovely Back Problems  

I use this principle frequently when doing overhead lifts with heavy weights.   I have a history of back injuries, but I have developed a formula for minimizing their effects.   Whenever I feel that unpleasant “disengaging sensation” (with little pain)  while lifting overhead I  immediately drop the weight, lay down and begin to do crunches and lower back stretching routines.  CAREFULLY, of course.  The old pelvic thrusts, stretches  and pull-ups with ropes I have hanging from the ceiling all  serve to head off the spasms, inflammation and even the pain that will follow.    I keep it loose, and of course I get a full workout by going hard at other aspects of my routine.

It’s the same thing when I feel that pull in my right knee.   I usually get this one when squatting with heavy weights without adequate warmups.  My response now is to switch to doing bench presses, pushups, pullups, and gentle bicycle motion with the legs in a crunch position.  I can feel the therapeutic effects.   It works wonders.  Sometimes I want to get right back into the heavy lifts, but I’ve learned not to push it.  You have to understand your limits.

After your workout be sure to take a couple of Advil,  or some other antiinflamminants.     Also, if there is visible swelling you should elevate the injury, apply ice, etc.  That is the standard protocol for minor injuries, doing so will dramatically shorten their duration of your “setback.”

So as you can see, by using the proper approach  you can turn one of these unfortunate events into a little speed bump instead of a police barricade in your training plans.  You’ll still get in a great workout, continuing to advance your progress, and you will most likely not miss a single date on your workout calendar.      Happy training!

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I Shall Conquer…

Posted on April 1, 2011 by Warren Dostie

 Heres another event that I’m considering.  http://runruckus.com/bos-course.html  Reminds me of the “Ninja Warrior” series on tv –  a great test of overall fitness, rather than just endurance.  The perfect thing for an old “dog” like me. 

Hope to see you there

(maybe they should throw in one of these obstacles, that would be awesome to see 🙂

!

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The Most Important Supplement

Posted on March 27, 2011 by Warren Dostie

On the great debate of supplement vs don’t supplement, which camp do reside in?  Do you insist on getting all of your nutrients by diet alone, or do you feel there is a quick fix available in a jar?  I think the best choice is somewhere in the middle.   Overgeneralizing all supplements as useless or harmful is ignorant at best, because of the vast differences of each individual one.   On the flip side, expecting science to trump the complex diet of nature with a simple tablet is way over presumptious.   So we should examine the evidence behind the benefits of each one, factor in the convenience – and the cost – to choose which to take.

There is one supplement in which the case is pretty much closed, and that is fish oil.  If you aren’t already taking a fish oil supplement you really need to get yourself some and start pounding em down.   Fish oil has long been an accepted and utilized health regimen, going back to the fifties or earlier when mom insisted in pouring that awful cod liver oil down our throats.  Even then it was recognized for its vit a content, and an array of cardiovascular and other benefits.  Today it is available in an assortment of tablets of all sizes, purity and convenience, and there is really no logical reason not to take it.

What are some of the lesser discussed benefits of fish oil?  It runs across the full spectrum of healthy metabolism.  The omega 3 content –  in the form of EPA and DHA exert profound control on the function of prostaglandins, tiny autocrine hormones that regulate most aspects of homeostasis.  Without this regulation we would experience pain, difficulty in breathing, inflammation, and even improper function of most of our essential endocrine hormones like DHEA, Testosterone, Growth Hormone, etc.   Inflammation itself is a common denominator of nearly ALL of the major diseases, like cancer, diabetes, and heart disease etc.  Furthermore, even the aging of our faces is greatly attributed to inflammation.  Need I say more?

What are the alternatives?  The experts recommend eating salmon, mackerel or other cold water fish at least once a week to get our omega 3s, and this is a good strategy, but you have to be aware of the mercury and other contaminants this way.  Taking flax oil, perilla oil and other plant sources is also a good recommendation, they provide all sorts of other benefits, but the form of omega 3 they contain (ALA) must undergo enzymatic conversion first, and are not as direct a remedy.  So by all means use them, but they aren’t the whole answer.

I always try to go for the simple easy approach.  Get the most bang for your buck if you will.  Find yourself a good, pure, (and burpless!) fish oil supplement and you will go a long way to ensuring that boundless youth and vitality that you deserve!

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