The 4-Hour Body Part 54

The preoptic area of the anterior hypothalamus is responsible for regulating thermogenesis-the generation of heat in response to cold exposure. The very same preoptic area also also contains most GnRH-releasing neurons, making it a primary site of GnRH production. Pulses of GnRH, you might recall, then trigger either FSH (low-frequency pulses) or LH release (high-frequency pulses). contains most GnRH-releasing neurons, making it a primary site of GnRH production. Pulses of GnRH, you might recall, then trigger either FSH (low-frequency pulses) or LH release (high-frequency pulses).

Looking at blood test changes after removing and then reincorporating both baths and showers as an isolated variable, I believe intermittent cold exposure has a positive impact on high-frequency pulses of GnRH, resulting in higher levels of LH and testosterone.

Protocol #2: Short-Term and Fun 2024 HOURS PRIOR TO s.e.x The evening before your target s.e.x day, consume at least 800 milligrams of cholesterol within two hours of bedtime.

I've duplicated the s.e.x driveincreasing effect in more than a dozen trials, which began with high-dose gra.s.s-fed beef at 1620 ounces per sitting. I initially thought that higher meat consumption was accountable. Based on the literature, it seems that overfeeding or carnitine could be responsible, the latter of which has been shown to be important for sperm production (spermatogenesis) and quality (motility).

[image]

[image]The problem with this hypothesis is that four ounces of beef steak contain 56162 milligrams of carnitine. Gra.s.s-fed beef is higher in L-carnitine content and (in general) the redder the meat, the higher the carnitine content. But even if we a.s.sume the higher per ounce value of 37.5 milligrams (150 milligrams in 4 ounces) for medium-rare gra.s.s-fed beef, we'd need to consume 53 ounces of meat to reach the clinical dosing of two grams per day. Even for an avid meat-eater, this is disgusting. Though I suspect there are nontrivial effects at doses less than two grams per day, I wanted to look for alternative explanations.

[image]

The simple solution was found in eggs.

I wanted to isolate cholesterol as a variable because of its potential dose-dependent SHBG-lowering effect, and a single large egg yolk provides more than two-thirds of the USRDA cholesterol limit of 300 milligrams, meaning 200 milligrams per yolk.

The minimum threshold for a very very noticeable effect appeared to be 800 milligrams of cholesterol, or four whole eggs. noticeable effect appeared to be 800 milligrams of cholesterol, or four whole eggs.

If you want a tasty bonus, add in reduced-fat Swiss cheese, which has the highest levels of CLA (conjugated linolenic acid) of all cheeses, with natural Muenster in second place.

FOUR HOURS PRIOR TO s.e.x.

4 Brazil nuts 20 raw almonds 2 capsules of the aforementioned cod/b.u.t.ter combination Brazil Nut Explanation: I began consuming Brazil nuts for selenium, as I tested deficient in this trace mineral after sending blood samples to SpectraCell, the same micronutrient testing lab allegedly used by Lance Armstrong. I began consuming Brazil nuts for selenium, as I tested deficient in this trace mineral after sending blood samples to SpectraCell, the same micronutrient testing lab allegedly used by Lance Armstrong.

Brazil nuts have been shown in clinical studies to be more effective than supplementation for increasing selenium, which is important in our context, as selenium has been shown to increase sperm production and sperm quality. Both good things for the twins.

But why was I deficient in selenium in the first place? Was it simply because I didn't eat enough selenium-containing foods like beef?

Or, and this is critical, was something else competing with selenium or removing it from my body? This is the more neglected question. It is also a bigger problem, as you can't fix it by slamming pills or potions.

Based on a review of published studies, I formed three hypotheses related to my selenium deficiency:

1. Even though I consumed large quant.i.ties of supposedly selenium-rich animal foods, like beef (seven ounces satisfies the daily USRDA), the animals grazed on gra.s.s from selenium-depleted soil.

2. Going in and out of ketosis had created a selenium deficiency. Unbeknownst to me, long-term ketogenic dieting has been a.s.sociated with selenium deficiency. This was a real lightbulb moment.

3. Selenium protects against mercury by binding to it. Elevated blood mercury levels, which I tested positive for, could therefore also contribute to selenium deficiency.

Once I had a few plausible explanations, it was time to test corrective actions: Corrective action #1: I began to consume three Brazil nuts at breakfast and three Brazil nuts at bedtime. Too much selenium hurts swimmies, so I kept well within the tolerable upper limit for adults, which is 400 micrograms per day. One ounce of Brazil nuts (approximately 11 nuts) provides 544 micrograms, so 400 micrograms is approximately eight nuts per day (49 micrograms each). I am consuming six to play well within nontoxic ranges. I experimented twice with higher ranges of 810 nuts per day; in both cases, I immediately broke out in the worst acne of my life. Though selenium deficiencies can cause skin problems, it appears that excessive selenium, or at least Brazil nuts, can do the same. I began to consume three Brazil nuts at breakfast and three Brazil nuts at bedtime. Too much selenium hurts swimmies, so I kept well within the tolerable upper limit for adults, which is 400 micrograms per day. One ounce of Brazil nuts (approximately 11 nuts) provides 544 micrograms, so 400 micrograms is approximately eight nuts per day (49 micrograms each). I am consuming six to play well within nontoxic ranges. I experimented twice with higher ranges of 810 nuts per day; in both cases, I immediately broke out in the worst acne of my life. Though selenium deficiencies can cause skin problems, it appears that excessive selenium, or at least Brazil nuts, can do the same.

[image]

Corrective action #2: Second, I am ensuring that I exit ketosis at least once per week by consuming carbohydrates a la the Sat.u.r.day cheat day on the Slow-Carb Diet. Since I have tested deficient, I am also consuming one cheat meal every other week for Wednesday lunch, which generally includes a single bowl of brown rice with a Thai meal. Second, I am ensuring that I exit ketosis at least once per week by consuming carbohydrates a la the Sat.u.r.day cheat day on the Slow-Carb Diet. Since I have tested deficient, I am also consuming one cheat meal every other week for Wednesday lunch, which generally includes a single bowl of brown rice with a Thai meal.

Corrective action #3: I began to attempt to remove mercury from my body without killing myself. Despite multiple DMPS IV chelation sessions, urine tests showed almost no noticeable changes in mercury levels. To date, chelation has not shown benefits, but I plan to experiment with a more extended protocol of 3 days on, 11 days off using EDTA suppositories (fun, fun!) to avoid the often severe side effects of oral chelation. I began to attempt to remove mercury from my body without killing myself. Despite multiple DMPS IV chelation sessions, urine tests showed almost no noticeable changes in mercury levels. To date, chelation has not shown benefits, but I plan to experiment with a more extended protocol of 3 days on, 11 days off using EDTA suppositories (fun, fun!) to avoid the often severe side effects of oral chelation.

Almonds Explanation for Testosterone Boost: Almonds were an accidental discovery. Almonds were an accidental discovery.

Late one evening, after realizing my bachelor refrigerator contained nothing but alcohol and various disgusting protein powders, I descended on a single large bag of almonds out of desperation. I was starving and ate about 30 almonds (one ounce).

The following day, I had a much higher than normal s.e.x drive and was puzzled. I was able to correlate it with the almond intake only after looking at a detailed food log. But what in almonds could have this effect? The only potential mechanism seemed to be high vitamin E content.

Lo and behold, after this first experience, I tested deficient for vitamin E on the same SpectraCell test that uncovered the selenium issue.

Looking more closely at the research studies on PubMed, I realized vitamin E not only had the potential to counter the oxidative stress that lowers testosterone and sperm production, but it had also been used successfully in combination with selenium and vitamin A (amazing coincidence, right?) for treating partial androgen deficiency in males.

Most interesting to me, vitamin E stimulates the release of luteinizing hormone-releasing hormone (LHRH) from the hypothalamus.

Bingo.

One ounce (30 almonds) gives you approximately 40% of your daily value (DV). I consume both raw almonds and organic almond b.u.t.ter to reach no more than 150% DV, often having two heaping tablespoons of the latter on celery stalks with breakfast.

Like most things, too much vitamin E is as bad as too little. Rock it like Goldilocks: get it just right and get levels tested every two to three months. The results appear to be worth it.

[image]

I do not have explanations for the apparent additive impact of several of the ingredients in the protocol c.o.c.ktail, but removing any one piece seems to decrease the libido effect.

To confirm this, I've systematically removed each item. For example, I stopped vitamin D intake for six weeks while increasing Brazil nuts to eight per day. My testosterone jumped to 835 (normal is 280800), but my libido and vitamin D decreased, the latter to 31.3 (normal is 32100).

Be smart and test regularly.

[image]

[image]

Even with the perfect diet, it is possible to develop nutrient deficiencies. How? By using drugs that prevent specific nutrient absorption, or by overengaging in training that taxes a particular biochemical system.

Here is a small sample of drugs and training regimens matched to some of their a.s.sociated deficiencies.

Have you used any of them?

Oral contraceptives Used for: birth control a.s.sociated deficiencies: folic acid, vitamins B-2, B-6, B-12, and C, zinc, magnesium Stimulants (e.g., the "greenies" used by baseball players, the "go pills" used by air force pilots, or high-dose run-of-the-mill caffeine) (e.g., the "greenies" used by baseball players, the "go pills" used by air force pilots, or high-dose run-of-the-mill caffeine) a.s.sociated deficiencies: molybdenum, B-5, pota.s.sium, magnesium, vitamin C Antibiotics Used for: bacterial infections a.s.sociated deficiencies: B vitamins, folic acid, vitamins D and K11 Antidepressants Used for: depression a.s.sociated deficiencies: vitamin B-2 Alcohol Used for: recreation a.s.sociated deficiencies: folic acid, thiamine, vitamin B-6 Anti-ulcer and heartburn medications a.s.sociated deficiencies: vitamins B-12 and D, folic acid, and the minerals calcium, iron, and zinc Anticonvulsants Used for: epilepsy, bipolar disorder a.s.sociated deficiencies: biotin, folic acid, vitamins B-6, D, and K Cholestyramine Used for: high cholesterol a.s.sociated deficiencies: vitamins A, D, E, and K Nitrous oxide Used for: dental anesthesia, recreation a.s.sociated deficiencies: vitamin B-12 Chemotherapy drugs Used for: cancer treatment a.s.sociated deficiencies: folic acid Antipsychotics Used for: schizophrenia, bipolar disorder a.s.sociated deficiencies: vitamins B-2 (riboflavin) and D Anticoagulants (e.g., warfarin) (e.g., warfarin) Used for: atrial fibrillation, preventing blood clots a.s.sociated deficiencies: vitamins E and K Anti-inflammatories (corticosteroids) (corticosteroids) Used for: arthritis, rashes, asthma, hepat.i.tis, lupus, Crohn's disease, eye inflammation, adrenal insufficiency a.s.sociated deficiencies: calcium, DHEA, magnesium, melatonin, pota.s.sium, protein, selenium, vitamins B-6, B-9, B-12, C, and D, zinc Metformin Used for: type 2 diabetes a.s.sociated deficiencies: folic acid, vitamin B-12 Anabolic-androgenic steroids Used for: muscular growth, athletic performance, wasting/immune disease a.s.sociated deficiencies: vitamins B-6, B-9, B-12, C, and D Clenbuterol Used for: asthma, fat-loss among bodybuilders a.s.sociated deficiencies: taurine and cardiac magnesium (potentially fatal)

Training-specific deficiencies per Charles Poliquin: Among throwing specialists (pitchers, shot-putters, etc.) Characteristic: taxed GABA and nervous system a.s.sociated deficiencies: taurine NFL and NHL players and bodybuilders Taxed system: muscular damage a.s.sociated deficiencies: lysine [image]

[image]

End of Chapter Notes 9. Don't put the sauerkraut or kimchi in the eggs. I tried it and it's horrific. Don't put the sauerkraut or kimchi in the eggs. I tried it and it's horrific.

10. In this case, ergocalciferol, a form I advise against taking; use the more common cholecalciferol instead. In this case, ergocalciferol, a form I advise against taking; use the more common cholecalciferol instead.

11. Important note: There is also some evidence that select antibiotics may also make contraceptive pills less effective because of their negative impact on gut flora and absorption of estrogens. To prevent unplanned pregnancy, consult with your doctor if taking antibiotics while on birth control. Important note: There is also some evidence that select antibiotics may also make contraceptive pills less effective because of their negative impact on gut flora and absorption of estrogens. To prevent unplanned pregnancy, consult with your doctor if taking antibiotics while on birth control.

THE MEATLESS MACHINE I.

Reasons to Try a Plant-Based Diet for Two Weeks Bacon: the gateway meat.-Pin on messenger bag in San Francisco The Power of Positive Constraints Limiting options is usually thought of as a bad thing.

But how would your speaking improve if you couldn't use the adjective "interesting" and had to be more precise?

How would your planning skills improve if you had to go without a cell phone for two weeks?

In reality, there are both negative and positive positive constraints. The latter are often used in business to improve innovation and results in a specific area. The famous "lean manufacturing" at Toyota was a result of applying positive constraints to wasteful processes. constraints. The latter are often used in business to improve innovation and results in a specific area. The famous "lean manufacturing" at Toyota was a result of applying positive constraints to wasteful processes.

How do you apply this to diet? Simple: by eliminating certain foods for a limited period of time. For most omnivores, removing meat is the hardest, and-therefore-the most valuable. To quote Dr. John Berardi (a meat-eater, like me), whom we'll meet later: "In our quest for filling one-third of our plate with animal flesh, sometimes we forget to think about what the other two-thirds should be filled with."

The constraints of testing a primarily plant-based diet (what I'll refer to as "PPBD"), whether pescatarian, vegan, or elsewhere on the spectrum, demands a knowledge of food that transcends whatever you're eliminating. Even a two-week experiment produces huge permanent benefits.

For example: if you know you might become deficient in B-12 on a PPBD, you learn about B-12, you learn about B vitamins, and you learn about vitamins in general, which might then branch your interest out to desiccated liver (a good source), which leads you to eat gra.s.s-fed local beef once a week on Sat.u.r.days instead of choosing to be vegan.

It's about finding what's best for you.

I suggest a two-week PPBD test after 34 months on the Slow-Carb Diet. No matter where you end up afterward, the awareness will lead to better decisions that benefit appearance, performance, and the planet as a whole.

Moving From Ideal to Practical: Five Steps A few definitions are in order before we get started:

1. The term "vegetarian" is so overused as to be meaningless. I define it here as someone whose food volume is at least 70% plant-based by volume. This is the aforementioned primarily plant-based diet (PPBD), and this is the term I'll use in place of "vegetarian." On the Slow-Carb Diet, I consume a 60% minimum PPBD, meaning that most meals are 60%+ plant-based; 6/10ths of each plate is covered in veggies of some sort.

2. I define "vegan" here as someone who consumes no animal products except insect-produced goods such as honey. The latter is controversial for some vegans, but that is an argument for another book.

If you are considering test-driving a PPBD, which I hope you will, I suggest that you make the transition from an animal-based diet gradual.

It's better for the environment if you locally source a 70% PPBD12 indefinitely, rather than eat 100% vegan for two months and quit because you find it unsustainable. Some vegans, lost in ideological warfare, also lose sight of c.u.mulative effects: getting 20% of the population to take a few steps in the right direction will have an infinitely greater positive impact on the world than having 2% of the population following a 100% plant-based diet. To both uninformed meat-eaters and vegetarians-stop ad hominem attacks and focus on the big picture. indefinitely, rather than eat 100% vegan for two months and quit because you find it unsustainable. Some vegans, lost in ideological warfare, also lose sight of c.u.mulative effects: getting 20% of the population to take a few steps in the right direction will have an infinitely greater positive impact on the world than having 2% of the population following a 100% plant-based diet. To both uninformed meat-eaters and vegetarians-stop ad hominem attacks and focus on the big picture.

Of course, there are many vegetarians and vegans who object to any consumption of animal products as immoral, even if the animals are raised in humane and sustainable conditions. I won't address that here, as too many subjective definitions are involved. Instead, I will focus on the nutritional and logistical implications of following a PPBD.

The following five-step sequence is simple to implement. Each step will make you a more conscious eater and serve to lessen your environmental impact: Step 1. Remove starches (rice, bread, grains) and add legumes. Dense products, like black bean burgers without buns, are encouraged. Binge on cheat foods once per week. Read the chapters on the Slow-Carb Diet as a refresher, if needed. Remove starches (rice, bread, grains) and add legumes. Dense products, like black bean burgers without buns, are encouraged. Binge on cheat foods once per week. Read the chapters on the Slow-Carb Diet as a refresher, if needed.Step 2. Ensure that all of your meat is pasture-raised, gra.s.s-fed, or sourced within 50 miles of your home. Ensure that all of your meat is pasture-raised, gra.s.s-fed, or sourced within 50 miles of your home.Step 3. Eat meat only after 6:00 Eat meat only after 6:00 P.M P.M. (what Mark Bittman and others refer to as the "vegan till 6" plan) or or eat meat only on the weekends or on cheat days. eat meat only on the weekends or on cheat days.Step 4. Remove all meat except fish (pescatarian) and/or eggs and dairy (lacto-ovo vegetarian). Bill Pearl won Mr. Universe in 1967 and 1971 as a lacto-ovo vegetarian, and he built 20 3/8-inch upper arms at 218 pounds. Red meat is not a requirement for growth. Remove all meat except fish (pescatarian) and/or eggs and dairy (lacto-ovo vegetarian). Bill Pearl won Mr. Universe in 1967 and 1971 as a lacto-ovo vegetarian, and he built 20 3/8-inch upper arms at 218 pounds. Red meat is not a requirement for growth.Step 5. Eat a 100% plant-based vegan diet. Eat a 100% plant-based vegan diet.

Removing too much, too quickly leads to abandoning positive changes. Skipping steps in this process usually creates a caloric void that makes you (1) feel terrible and revert to old habits or (2) fill the void with vegetarian junk food like processed fake meat, french fries, agave nectar, and sugar milk labeled as soy or almond milk.

Take it one step at a time, and stop when you've reached your sustainable threshold. I have experimented up to #5, but most consistently operate at #2.

Getting Organized Make no mistake: In a world of ubiquitous meat and cheap animal protein, you will need to be more organized than your carnivorous cousins.

How organized depends on your ambition. Becoming a fit "vegetarian" requires much less diligence than becoming a record-breaking vegan athlete.

We'll look at the entire spectrum with real-world examples, including a slow- carb dieter, one of the most famous ultraendurance athletes of all time, and an omnivore scientist who tested veganism on himself for 28 days.

My goal is to help you follow your own ethical or environmental guidelines without causing undue damage to yourself or your wallet. This chapter will also answer the most popular questions submitted by vegans among my 100,000+ Twitter followers:

How do I get enough protein on a vegan diet?How can I do it without soy?What can I eat as a vegan while traveling?Which supplements should I use to prevent deficiencies?

Since these are the greatest concerns, let's address them before jumping into the case studies: HOW DO I GET ENOUGH PROTEIN ON A VEGAN DIET...WITHOUT SOY?

Answer: first, we must define "enough."

By most carnivorous standards, the endurance athletes profiled in this chapter consume insufficient protein, yet they are able to compete at the highest levels in their sports. It's not limited to running, either. Mike Mahler, one well-known vegan strength athlete, consumes 100130 grams per day on training days and approximately 90 grams per day on nontraining days. Given his bodyweight of 197 and a.s.sumed lean body ma.s.s of 177.3 pounds (10% bodyfat), this computes as a high end of 0.73 grams per pound of lean bodyweight on training days and 0.51 grams per pound of lean bodyweight on nontraining days. Dr. John Berardi, whom we'll meet later, consumes a great deal more, but let's adopt Mahler's range as a target.

How do you consume enough if you're aiming for a minimum of 0.5 grams per pound of lean bodyweight? To estimate this and err on the high side, just divide your bodyweight in half, (e.g., 150 lbs. 75 grams of protein).

A high percentage of vegans use soy as their primary source of protein. This is a bad idea.

Based on all of the literature I've reviewed, the phytoestrogens in soy are dangerous for adults and, to a greater extent, children, even when used in moderation. Studies have demonstrated that just 30 grams of soy per day (about two tablespoons) for 90 days can disrupt thyroid function, and that's in j.a.panese subjects. The Swiss Federal Health Service equated 100 milligrams 100 milligrams of isoflavones (phytoestrogens) to a single birth control pill in terms of estrogenic impact. How many birth control pills are you inadvertently eating each day? of isoflavones (phytoestrogens) to a single birth control pill in terms of estrogenic impact. How many birth control pills are you inadvertently eating each day?

FOOD.

TOTAL ISOFLAVONES TOTAL ISOFLAVONES.

(IN 100 G SERVING).

Instant soy beverage 109.51 mg 109.51 mg Raw soybeans (j.a.panese) 118.51 mg (in less than half a cup) 118.51 mg (in less than half a cup) Fried tofu 48.35 mg (78 small pieces) 48.35 mg (78 small pieces) Tempeh 43.52 mg (in less than two-thirds of a cup) 43.52 mg (in less than two-thirds of a cup) Common infant soy formula 25 mg 25 mg

Estrogen overdosing isn't good for either gender, unless you're aiming for sterility.

So, how can you do it without soy?