The Police State’s Deadly Toll on America’s Children

–– Mommy, am I gonna die?”— 4-year-old Ava Ellis after being inadvertently shot in the leg by a police officer who was aiming for the girl’s boxer-terrier dog, Patches

–– “‘Am I going to get shot again.’”—2-year-old survivor of a police shooting that left his three siblings, ages 1, 4 and 5, with a bullet in the brain, a fractured skull and gun wounds to the face

Children learn what they live.

As family counselor Dorothy Law Nolte wisely observed, “If children live with criticism, they learn to condemn. If children live with hostility, they learn to fight. If children live with fear, they learn to be apprehensive.”

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Fermented Dairy Lowers Heart Disease

Nearly 610,000 people die each year from heart disease, which accounts for 25% of all deaths in the U.S.1 Each year 735,000 have a heart attack; in this group, it was the first cardiac event for 525,000 of them. According to the American Heart Association, the annual cost of cardiovascular disease and stroke was estimated at $351.2 billion in 2014-2015.2

The American Heart Association also reports that 116.4 million Americans have high blood pressure and that someone dies of a stroke every 3.7 minutes.3 Individuals who have high blood pressure or diabetes, as well as those who are physically inactive, overweight or obese have the highest risk.4

According to the Centers for Disease Control and Prevention, 10% of the U.S. population has diabetes and up to 95% of those have Type 2 diabetes.5 Symptoms may develop over several years and may be difficult to spot: As your pancreas produces insulin, the cells do not respond, which increases blood glucose levels.

Although many who are diagnosed are 45 years and older, as the rates of childhood obesity have risen, so has the rate of Type 2 diabetes in young people. Of the top 10 leading causes of death in the U.S.,6 heart disease and diabetes are the leading or contributing factors in five. In the past few decades scientists have focused on how to reduce the risk of acquiring these conditions.

Inverse Link Between Fermented Dairy and Heart Disease

Two recent studies have demonstrated an inverse relationship between the daily amount of fermented dairy consumed and the development of heart disease. A similar link was found in studies analyzing the dietary effects in men7 and women.8

The studies were undertaken by two different teams. The first was completed by researchers at the University of Eastern Finland and published in mid-2018 in the British Journal of Nutrition.9 Researchers asked whether fermented dairy products offered protective effects for cardiovascular health.

They compared fermented and unfermented dairy products in 1,981 men enrolled in the Kuopio Ischemic Heart Disease Risk Factor Study; none had coronary heart disease upon enrollment. The researchers recorded fatal and nonfatal heart events and dietary intake, including fermented and unfermented dairy products, during a mean follow-up of 20 years.

They found those who had the highest intake of fermented products had a 27% lower risk of heart disease; this was contrasted by those who had the highest intake of unfermented dairy products and suffered a 52% higher risk of heart disease. In this study, milk was the unfermented product most often consumed. The researchers used a measurement of 0.9 liters (3.8 cups) or more each day as a high amount.10

Authors of a recent study published in The Journal of Nutrition11 also analyzed the relationship between fermented dairy products and cardiovascular disease, this time in an Australian population. Using the Australian Longitudinal Study on Women’s Health, researchers enrolled 7,633 women without heart disease and followed them for 15 years, using surveys to ascertain dietary intake and self-reported outcomes.

They found a high intake of yogurt and fermented dairy products was associated with a lower risk of heart disease. They acknowledged that in previous studies, this inverse relationship with risk was not detected. However, in the past, the outcome that was measured was mortality, as opposed to the current study in which a new onset of diagnosed cardiovascular disease was the measured outcome.

It’s also worth noting that the types of unfermented dairy counted in the survey included various milk products such as full cream milk, reduced fat milk, skim milk, soy milk and flavored milk.

Link With Type 2 Diabetes Not Found in Australian Study

In the Australian study evaluating the effect of fermented and unfermented dairy products on women’s health, researchers also looked at Type 2 diabetes. Of the women who did not have diabetes at the start of the study, 9.2% — 701 — developed the disease during the 15-year follow-up period.

The researchers found that women who ate the highest amount of yogurt had the lowest adjusted odds of Type 2 diabetes compared to those who ate the least. However, once the data were adjusted for other dietary variables, along with total energy intake, the relationship was no longer significant.12

Those who ate the most yogurt consumed an average of 114 grams per day. To put this in perspective, individual containers of Yoplait yogurt contain 6 ounces or 170 grams.13 The label indicates one serving of this brand is 3.5 ounces (100 grams).

However, as reported by a study team from Harvard University,14 “… a higher intake of yogurt is associated with a reduced risk of Type 2 diabetes.” The team followed 194,458 men and women over 3,984,203 person years and found that yogurt did not increase the risk of Type 2 diabetes but, rather, eating one serving a day reduced the risk of the disease.

Differences in Raw and Pasteurized Milk

Although the authors of the Australian study found that women who drank the greatest amount of unfermented milk products had a higher association with heart disease, as I already mentioned, the data were based on women who regularly drank several types of milk, including full fat, low-fat and soy. To that end, I feel that it’s important to note that data from the Prospective Urban Rural Epidemiology (PURE) study, published in The Lancet15 reveal vastly different results.

The PURE study was a large, multinational investigation with individuals from 21 countries across five continents. Researchers compared the consumption of whole fat dairy products to rates of cardiovascular disease and mortality. They gathered records over the course of 15 years and found that when individuals only ate full fat dairy, they had a reduced risk of death and major heart disease events.

However, not all full-fat dairy products are created equally. U.S. government agencies such as the U.S. Food and Drug Administration and the U.S. Department of Agriculture argue that drinking unpasteurized raw milk may be a ticket to disease and death.

But the reason milk products are pasteurized and heated to kill bacteria is because, without pasteurization, that bacteria often find their way into the milk as a result of the dreadful conditions cows in which concentrated animal feeding operations (CAFOs) live and produce milk. The overwhelming majority of milk in the U.S. is produced on CAFOs and is pasteurized.

Cows are supposed to eat and digest grass, but in CAFOs they are fed genetically-engineered grains and soy products, and often deprived of sunlight. They also are exposed to each other’s excrement, in which they stand until workers clean the area. Even though the cows go through a sanitizing wash before they’re milked, the animals are given antibiotics to ward off and counter infections, and the milk is pasteurized to kill the bacteria.

However, dead bacterial proteins remain in the milk and are not removed. As your body digests these foreign proteins, it may produce an allergic response. On the other hand, cows raised on grass produce high-quality milk and whey protein, reducing the allergic effect some people experience.

Pasteurization destroys many of the valuable nutrients found in cow’s milk, some of which are important for digestion of the product, resulting in digestive issues you may experience when drinking milk or eating cheese. For more information about using and purchasing raw milk, see my past article, “Why is Raw Milk Illegal?

Yogurt Offers More Benefits

Results from both the Australian and Finnish studies confirmed that fermented dairy products may protect you against heart disease. These products include kefir and yogurt where live bacteria are present. One study scientist, Jyrki Virtanen, adjunct professor of nutritional epidemiology at the University of Eastern Finland, told Newsweek:16

“Our findings and those from other studies suggest that fermented dairy products may have health benefits compared to non-fermented dairy. Therefore, it might be a good idea to use more fermented dairy such as yogurt, kefir, quark and sour milk. Some of the beneficial effects of fermented dairy products may relate to their impact on the gut microbiota.”

Most yogurt sold in the U.S. is sugar-sweetened and fruit-flavored, but in other countries yogurt is paired with lemon, garlic, cumin and olive oil. It may be used as a base for sauces and vegetables, and it’s becoming more popular to find Greek yogurt dips and salad dressings.

If you’re eating yogurt to optimize your gut flora, then you may want to steer clear of commercial yogurt brands that have more in common with candy than health food. Seek out organic yogurt made from 100% grass fed or pastured whole milk, rather than low-fat or skim. You could also start making yogurt at home.

As I’ve written before, yogurt is a top food for fighting inflammation, much of which may occur as yogurt affects gut bacteria. By eating homemade yogurt, you’re able to control the ingredients, boost its health properties and flavor the product to your liking.

It’s easy to add fresh berries or a squirt of your favorite juice once the product is ready to eat. Compared to pasteurized varieties, yogurt made with raw milk is thicker, creamier and nutritionally superior.

Most Fruit Juices Contain No Fruit

The University of Connecticut Rudd Center for Food Policy and Obesity recently released the 2019 Children’s Drink f.a.c.t.s.: Food Advertising to Children and Teens Score, which has triggered several responses. In the report a number of issues were identified relating to advertising, marketing messages and nutritional content of the products.

The enormity of the market in combination with the number of children affected speaks to how important it is to get this information into the hands of parents. According to the report:1

“Fruit drinks was the largest children’s drink category, representing more than one-half of all children’s drink sales ($1.2 billion), followed by 100% juice (30% of sales, $0.7 billion). Sales of children’s flavored water and juice/water blends each represented less than 10% of children’s drinks sales, while sales of the one children’s sparkling water brand in our analysis was less than $2 million.

Overall, sweetened drinks represented approximately two-thirds of children’s drink sales ($1.4 billion). Sales of children’s drinks without added sweeteners was $839 million.”

Many parents rely on claims that appear on the packaging.2 Using an online survey researchers found parents were concerned about sugar and artificial sweetener intake in their children, yet 96% had provided their children an average of 2.9 different types of sugary drinks in the past month. They rated flavored water, fruit drinks and sports drinks as the healthiest types of sugary drinks.

It is likely parents have been deceived by beverage companies that spent $20.7 million in 2018 to advertise their sweetened products to children and parents, as the Rudd Center reports.3 This is in addition to the $34.4 million spent on advertising drinks without added sweeteners.

Misleading Marketing Tactics of Fruit Juice Packaging

The advertising money is mostly spent on television and magazine ads, relying on visual presentation of product containers, many of which feature fruit. This might make sense if the product contained fruit, but scientists from the Rudd Center found many did not.

Jennifer Harris, Ph.D., director of marketing initiatives at the University of Connecticut and lead author of the study, told Yahoo that while 85% of the drinks featured fruit on the label, only 35% contained any juice at all. She said:4

“Most of them didn’t have any juice. I don’t think parents realize that. The packaging of the drinks seem to really be designed to make them seem like they’re healthier than they really are – pictures of fruit on the packages.

The sweetened drinks say things like, ‘Good source of vitamin C’ or ‘100 percent vitamin C.’ They say ‘less sugar than the leading juice’ or ‘less sugar than soda.’ I have parents tell me they’ve been tricked. When they bring them home and look at what’s in it, they can’t believe they bought it.”

The Rudd Center analyzed 34 popular drinks for children ranging from those advertised as 100% juice to those containing low-calorie sweeteners. The researchers found most of the drinks containing juice had no more than 5% fruit juice.5

The marketing tactics do not stop at the packaging but move on to advertising. As noted in the report, children from ages 2 to 11 were exposed to twice the number of ads for sweetened drinks than for those without added sugar. They also saw all ads four times more than adults.

Of the ads seen by children, 85% were for two popular, high-selling drinks that do not have juice: Kool-Aid Jammers and Capri Sun Roarin’ Waters.6 CNN reports some manufacturers have pledged to change their advertising strategies aimed at children, but the American Beverage Association apparently doesn’t believe change is necessary and provided CNN with this statement:7

“Our companies strictly follow guidelines established by independent monitors that limit the marketing of beverages to children to 100% juice, water or dairy-based beverages and monitor TV, radio and digital advertising to confirm compliance.”

In response to this, Harris points out children are exposed to advertising while watching television with their parents and,8 “… the ABA does not consider packaging designed to appeal to children as marketing to children.”

How Much Artificial Sweetener Is in Fruit Juice?

Even if you’re reading the labels, sweetened fruit drinks can be deceiving since the sugar content may appear lower when manufacturers are using artificial sweeteners. Harris notes the median sugar content in the study was 16 grams in a single serving, brought down by adding low-calorie sweeteners.

Additionally, it’s difficult to know how much is being added, since, according to results from a 2012 study published in Pediatric Clinics of North America,9 “the FDA does not require manufacturers to report the actual amounts of sweeteners contained in foods and beverages, quantification of the precise amount of sweeteners in food is difficult.”

While there are artificial sweeteners the FDA has approved for use in food, at this point there’s no evidence of their safety or long-term health impact on children.10 In the sweetened versions, added sugars are a contributing factor to the rapid rise in childhood obesity,11 which is also “… associated with Type 2 diabetes, nonalcoholic fatty liver disease, hypertension and psychosocial problems,” according to authors of the study.

As I’ve discussed in the past, artificial sweeteners trigger a cascade of metabolic effects associated with metabolic syndrome, including abdominal obesity, increased insulin resistance, impaired glucose intolerance and high blood pressure. One way artificial sweeteners may increase your risk of diabetes is through the altering of gut microbes.

Research has also convincingly demonstrated that artificial sweeteners stimulate the appetite, increase cravings for carbohydrates and increase the promotion of fat storage and weight gain. Studies have shown that children ages 9 to 14 are negatively affected by artificial sweeteners and that diet soda drinkers suffer the same health problems as those who drink regular soda.

In a recent study using a 20-year analysis of people from 10 European countries, data pointed to a higher all-cause mortality in those who drank two or more glasses of soft drinks, whether they were sugar-sweetened or artificially-sweetened.

In other words, no matter where you might be consuming artificial sweeteners, they have a significantly negative effect on your health and increase your risk of all-cause mortality.

Is Fruit Juice Soda’s Evil Twin?

Harris warns that avoiding sweetened and artificially sweetened drinks, especially for children under 5, is crucial as it is at this age children develop taste preferences. When they get used to sweet products, it may affect their dietary choices for a lifetime.12

In addition to artificial sweeteners, some fruit juices are sweetened with high-fructose corn syrup. This also has a negative effect on leptin and insulin sensitivity, which can lead to metabolic syndrome. High fructose corn syrup is found in myriad processed foods and sweetened beverages.

According to the Hippocrates Health Institute,13,14 the average American consumed 40 pounds of sugar a year in 1900; by 2005 they were downing 100 pounds of sugar a year. By 2008 they were also consuming 37.8 pounds of high fructose corn syrup, “mostly unknowingly because it is laced in thousands of processed food and drink products.”

This unchecked dietary habit of sugar consumption has become a major contributing cause of obesity and nearly all chronic degenerative diseases, including nonalcoholic liver disease, with which millions of U.S. children are now struggling.

In addition to problems with sugar, most types of fruit juice introduce yet another health concern. As I recently reported, nearly half of 45 fruit juices tested by Consumer Reports contained elevated levels of heavy metals, including arsenic, cadmium and lead. Toxicity levels are cumulative and may add up from multiple sources over time. Thus, consuming even small amounts may be instrumental in triggering serious diseases, including reproductive problems and Type 2 diabetes.

Good Intentions May Fuel the Childhood Obesity Epidemic

The cumulative effect of these factors means that choices parents make at the supermarket, while initially may be prompted by good intentions, could be fueling the childhood obesity epidemic. Adding insult to injury is the fact that sugar is addictive in any form. It hijacks the reward center in your brain and triggers changes identical to those experienced by drug addicts and alcoholics.

When an individual consumes too much of any hyperstimulating chemical, such as alcohol, sugar or caffeine, the reward center recognizes the overstimulation, which it perceives as adverse to survival.

To compensate, it reduces your sense of pleasure and reward. This survival strategy reduces your experience of pleasure and as a result you develop a tolerance, requiring more of the reward to experience the same pleasure you had before. As cravings grow stronger, your addiction to the substance can increase your risk of addiction to additional substances.

Choose Healthier Drinks for Your Children

Seek out healthier drinks for yourself and your children. Search for products that are filling and full of nutrients and that do not spike your insulin or leptin levels. For instance, filtered water may be flavored at home with a squeeze of lemon or lime. Consider crushing and freezing strawberries or blueberries in ice cube trays to later add to the water.

Coconut water is slightly sweet as well as highly refreshing and hydrating. This may also be frozen in ice trays to be added to filtered water for extra zing. Cold, raw milk is a satisfying and filling drink with a naturally, slightly sweet flavor. However, be aware that coconut water does have fructose in it, so this is something you will want to use in moderation. And, make sure to read labels if you purchase packaged coconut water as it may have added sugars in it.

If it’s fruit flavor your children crave, consider making quick and easy smoothies at home with frozen organic fruit and organic, grass-fed Greek yogurt, without added sweetener. Experiment by adding coconut water to sweeten the smoothie and a frozen banana to add a creamier texture.

How Leucine in Whey Helps Prevent Muscle Loss

The loss of muscle mass that occurs with age is known as sarcopenia, the most obvious cause of which is inactivity. Sarcopenia can progress at a rate of approximately 0.8% skeletal muscle loss per year from the fifth decade in adult life.1 It has an estimated prevalence of 10% in adults older than 60 years,2 rising to more than 50% in adults older than 80 years.3,4

Your diet also plays a role, as your muscles need sufficient amounts of protein to stay viable, as does your ability to digest and absorb protein. As noted in a 2011 paper5 in the American Journal of Nutrition:

“Sarcopenia has been attributed to a diminished muscle protein synthetic response to food intake. Differences in digestion and absorption kinetics of dietary protein, its amino acid composition, or both have been suggested to modulate postprandial muscle protein accretion.”

In other words, while you need protein to build and maintain muscle, some protein is more easily digested and absorbed than others, so eating the right kind of protein can make a difference in your risk for sarcopenia.

Whey protein, a byproduct of cheese production, has long been acknowledged as an excellent source of protein. In this 2011 study, in which whey protein was compared to casein and casein hydrolysate, whey protein was found to stimulate muscle protein accretion (and hence stave off sarcopenia) the best — in part due to its higher leucine content.

The type of exercise you do can also make a big difference. I now believe blood flow restriction (BFR) training is one of the best ways to prevent sarcopenia. Taken together, leucine supplementation through whey and BFR can go a long way toward protecting your muscles as you age.

Leucine Regulates Protein Turnover in Muscle

One of the reasons why leucine is so important for the prevention of sarcopenia is because it helps regulate the turnover of protein in your muscle. According to a 1975 paper6 in The Journal of Clinical Investigation, leucine may also “play a pivotal role in the protein-sparing effect of amino acids.” As explained in a more recent study,7 published in 2017:

“Protein ingestion produces a strong anabolic stimulus that elevates muscle protein synthesis. The ability of a serving of protein to stimulate muscle protein synthesis (MPS) is dependent on absorption and blood kinetics of amino acids, amount of protein ingested, and the amino acid composition of the protein source.

Only the essential amino acids (EAA), especially leucine, initiate an immediate increase in MPS. Being a rapidly digested protein with a high leucine content, whey has been shown to stimulate MPS more than equal amounts of casein and soy in the first hours after exercise …

At the molecular level the mechanistic target of rapamycin complex 1 (mTORC1) and its substrates … are believed to largely be responsible for the protein synthetic response to resistance exercise and protein intake, with resistance exercise potentiating the effect of protein ingestion.”

In other words, the most effective way to optimize muscle building is to use a combination of resistance training followed by a protein meal, with leucine-rich whey being one of the most efficient.

Ori Hofmekler, author of “Unlock Your Muscle Gene: Trigger the Biological Mechanisms That Transform Your Body and Extend Your Life,” is an expert on how to use food to build muscle and improve your health, and we have previously discussed the profound benefits of whey protein for muscle building in particular.

It is important to understand, though, that simply taking leucine is likely to be ineffective, as demonstrated by a recent Harvard study.8 In it, men over the age of 65 with a daily intake of 0.8 grams of protein per kilo per day were compared to men receiving 1.3 grams of protein per kilo per day. They found the higher protein group did not increase lean body mass, muscle strength or physical function, most likely because they were not exercising.

The Importance of Glutathione for Prevention of Sarcopenia

Whey protein also contains another really important health component: glutathione. While many whole foods contain glutathione or its precursors, organic grass fed whey protein is one of the richest sources of this “master antioxidant.”

Glutathione is found in every cell of your body. It protects your cells from free radical damage, and is especially important for liver health. It differs from other antioxidants in that its intracellular and has the unique ability to optimize the activity of all other antioxidants.

It plays a crucial role in detoxification, and protects your cells form the damaging effects of radiation, chemicals and environmental pollutants. It’s also an essential factor in energy utilization and healthy immune function, and glutathione deficiency has been linked to a wide range of health problems, including Alzheimer’s9 and Parkinson’s,10 heart disease,11 autoimmune diseases,12 inflammatory conditions13 and mitochondrial dysfunction.14

Glutathione is thought to play an important role in sarcopenia specifically, as patients with sarcopenia tend to have higher levels of oxidative stress.15 As noted in the 2012 review,16 “Rationale for Antioxidant Supplementation in Sarcopenia:”

“Sarcopenia is an age-related clinical condition characterized by the progressive loss of motor units and wasting of muscle fibers resulting in decreased muscle function.

The molecular mechanisms leading to sarcopenia are not completely identified, but the increased oxidative damage occurring in muscle cells during the course of aging represents one of the most accepted underlying pathways.

In fact, skeletal muscle is a highly oxygenated tissue and the generation of reactive oxygen species is particularly enhanced in both contracting and at rest conditions.

It has been suggested that oral antioxidant supplementation may contribute at reducing indices of oxidative stress both in animal and human models by reinforcing the natural endogenous defenses …

Antioxidants are substances able to inhibit the rate of oxidation. Mainly, antioxidant enzymes (e.g., catalase, superoxide dismutase (SOD), glutathione peroxidase, glutathione reductase) work to maintain a state of balance preventing the transformation of ROS and to convert them into more stable molecules (like water and molecular oxygen).”

Prevent Muscle Wasting With BFR

While high-quality protein intake is important, to effectively build and maintain muscle you also need strength training. Unfortunately, many elderly individuals shy away from resistance training for fear of injury.

BFR is ideal in such situations, as the amount of weight you use is so low that your risk for injury is minimal. For a more detailed discussion of BFR and how it’d done, see “Build Muscle Faster, Safer and Easier With BFR Training.”

Please understand, though, that this article is a mere teaser. I will be providing a comprehensive report within the next month about how to do BFR, its history and instructional videos. I have been working on this for nearly six months now and it is nearly ready.

In the meantime it is important to know that BRF involves exercising your muscles while partially restricting arterial inflow and fully restricting venous outflow in either both proximal arms or legs.17 Venous flow restriction is achieved by using thin elastic bands on the extremity being exercised.

By restricting the venous blood flow, you create a relatively hypoxic (low oxygen) environment in the exercising muscle, which in turn triggers a number of physiological benefits, including the production of hormones such as growth hormone and IGF-1, commonly referred to as “the fitness hormones.”18 

It also increases vascular endothelial growth factor (VEGF), which acts as “fertilizer” for growing more blood vessels and improving their lining (endothelium).

I believe BRF is one of the best strategies available to address the epidemic of sarcopenia,19 and for most people who are not competitive athletes it may be the only form of resistance training they need.

It’s important to realize that sarcopenia is not just cosmetic, and it’s not just about frailty. Your muscle tissue, which makes up about half of your body’s tissues, is a metabolic organ, an endocrine organ. Your muscle tissue makes cytokines and myokines, and is a sink for glucose.

Insulin resistance and Type 2 diabetes accelerate sarcopenia, and research shows glucose fluctuations are independently associated with this condition. As noted in one 2019 study,20 “glucose fluctuations were significantly associated with a low muscle mass, low grip strength, and slow walking speed.”

BFR Effectively Counteracts Sarcopenia

The effectiveness of BFR for the prevention and reversal of muscle wasting is directly addressed in an April 2019 study21 in the Journal of Cachexia, Sarcopenia and Muscle:

“Muscle wasting leads to significant decrements in muscle strength, cardiorespiratory, and functional capacity, which increase mortality rates. As a consequence, different interventions have been tested to minimize muscle wasting.

In this regard, blood flow restriction (BFR) has been used as a novel therapeutic approach to mitigate the burden associated with muscle waste conditions.

Evidence has shown that BFR per se can counteract muscle wasting during immobilization or bed rest. Moreover, BFR has also been applied while performing low intensity resistance and endurance exercises and produced increases in muscle strength and mass.

Endurance training with BFR has also been proved to increase cardiorespiratory fitness. Thus, frail patients can benefit from exercising with BFR due to the lower cardiovascular and join stress compared with traditional high intensity exercises.

Therefore, low intensity resistance and endurance training combined with BFR may be considered as a novel and attractive intervention to counteract muscle wasting and to decrease the burden associated with this condition.”

Leucine Dosage and Timing

As mentioned, leucine is a branched-chain amino acid that serves multiple functions, one of which is signaling the mTOR mechanism, which causes protein to be created and builds your muscle. However, according to Hofmekler, for optimal results you need far higher amounts of leucine than the recommended daily allowance.

The reason for this is because most of the leucine is used up as an energy substrate or building block rather than an anabolic agent. The typical requirement for leucine to maintain body protein is 1 to 3 grams daily. However, to optimize its anabolic pathway, Hofmekler insists (and research shows22) you need somewhere between 8 to 16 grams of leucine per day, in divided doses.23,24

Getting that amount of leucine from your regular diet could be pretty difficult. For example, 4.6 eggs will provide you with 2.5 grams of leucine,25 which means you’d have to eat nearly 15 eggs to reach the 8-gram minimum.

For most, that simply wouldn’t be possible and would overdose you on protein (105 grams of protein from the eggs alone). High-quality whey, on the other hand, contains about 10% leucine (10 grams of leucine per 100 grams of protein).26 So, 80 grams of whey protein will give you 8 grams of leucine.

Ideally you’ll want to consume the whey about 30 to 60 minutes before exercise, and again about an hour after your workout. This will help increase both fat burning and muscle building.

A 2010 study27 found that consuming whey protein (20 grams of protein per serving) 30 minutes before resistance training boosts your body’s metabolism for as much as 24 hours after your workout.

Other Health Benefits of Whey Protein

Whey protein has undergone extensive study, revealing an impressive array of benefits over and above its ability to support healthy muscle growth. For example, studies show whey consumption may also:

  • Help lower blood pressure and improve vascular function if you’re overweight and/or have high blood pressure28
  • Support normal blood sugar levels and boost insulin sensitivity in Type 2 diabetics29
  • Reduce inflammation,30 including inflammation associated with inflammatory bowel disease (IBD)31 — In the case of IBD, researchers have suggested its protective actions may be the due to its ability to stimulate intestinal mucin synthesis and modify the composition of the gut microbiome
  • Help normalize your weight — Not only is whey protein very filling, thereby reducing hunger pangs32,33,34 it also boosts metabolism35 (allowing you to burn more calories) and helps maintain lean muscle mass while shedding excess fat stores36

Guidelines for Buying High-Quality Whey

Whey derived from cheese manufacturing that uses raw grass fed milk is the highest quality whey you can possibly find today. One of the most important components of the whey is glycomacropeptides (GMP), which have amazing immuno components that are critically important for your gut flora.

However, only whey produced from raw milk cheese contains GMP. Other varieties do not. Whey isolate is a clearly inferior form of whey that should be avoided, because once the fat has been removed, you lose some of the most important components of its immunological properties. So, to ensure you’re getting a high-quality product, make sure the whey you’re buying is:

Organic (no hormones or genetically engineered ingredients)

Grass fed

Made from unpasteurized (raw) milk

Cold processed (as heat destroys whey’s fragile molecular structure)

Minimally processed

Full of rich, creamy flavor

Water soluble

Sweetened naturally, not artificially

Highly digestible — Look for medium chain fatty acids (MCTs), not long chain fatty acids

Sarcopenia Is Not an Inevitable Outcome of Aging

While muscle loss occurs with age, it’s not an inevitable outcome — provided you take proactive measures. To summarize, the way you prevent it is by regularly engaging in some form of resistance training, and BFR has many advantages that makes it an ideal choice.

This is especially true for those who are older, frail or struggling with a condition that makes regular strength training difficult or potentially dangerous. In addition to that, you’ll want to make sure you’re getting enough high-quality protein.

Organic grass fed whey protein is ideal, as it provides high amounts of both leucine and glutathione, both of which are important for muscle growth and maintenance.

Weekly Health Quiz: Trauma, Depression and the Flu

1 Which of the following berries has been found to help prevent and treat cold and flu?

  • Raspberry
  • Blueberry
  • Goji berry
  • Elderberry

    Elderberry contains zinc and antioxidants, including vitamin C and anthocyanin, known for their ability to boost immune function and inhibit cold and flu. Research shows elderberry protects against influenza and other viral attacks by preventing the virus from entering and replicating in human cells. Learn more.

2 Processed meats such as deli meats and sausages are strongly correlated to an increased risk of colorectal cancer. Which of the following ingredients is responsible for this link?

  • Nitrates

    Nitrates are used to cure (preserve) processed meats of all kinds, and studies have repeatedly found they raise your risk of colorectal cancer, even at relatively small amounts. Learn more.

  • Red food coloring
  • Meat glue
  • Trans fat

3 Research has identified the following as a contributing factor in the development of pancreatic cancer:

  • Loneliness
  • Fungi

    Research shows fungi can migrate from your gut to your pancreas, where it can contribute to the development of pancreatic cancer. Pancreatic tumors had far greater amounts of a common fungal genus called Malassezia. Using an antifungal drug was found to be protective, slowing down the progression of the tumor. Learn more.

  • High-vegetable diet
  • Animal protein

4 According to recent research, which of the following strategies is an effective treatment for depression?

  • Barefoot walking
  • Talk therapy
  • Dietary intervention

    A 2019 study found dietary intervention can effectively treat depression in young adults. Those who ate a Mediterranean-style diet reported a significant reduction in depression symptoms after 21 days. A recent meta-analysis also concluded that “Dietary interventions hold promise as a novel intervention for reducing symptoms of depression across the population.” Learn more.

  • Next-gen antidepressants

5 Which of the following has been linked to the annual time change from standard time to daylight saving time?

  • Increased rates of heart attacks
  • Increased rates of workplace injuries
  • Increased rates of lethal car crashes
  • All of the above

    Researchers have noticed a statistically significant increase in the number of car accidents, workplace injuries and heart attacks in the days after the time change to DST in the spring, which appear to be related to loss of sleep and circadian rhythm disruptions. Learn more.

6 Which of the following is the fastest growing category of waste?

  • Clothing

    Fast fashion is a major contributor to the global waste problem, as clothing is the fastest growing category of waste. An estimated 85% of donated clothes end up in landfills. Learn more.

  • Glass bottles
  • Shoes
  • Rubber ducks

7 Which of the following helps break up fixed patterns in your mind and body that have developed as a result of trauma?

  • Remaining as still and quiet as possible
  • Shaking your body and dancing

    Two techniques that help break up fixed trauma-based patterns in your mind and body are shaking and dancing. Learn more.

  • Hyperventilating
  • Sleeping at least eight hours a night

Cancer Link Confirmed in Largest Ever Cell Tower Radiation Study

As the rollout of the nationwide 5G cell network moves forward, many concerned scientists and public health experts are raising the alarm about the potential harms of bathing the environment in high frequency electromagnetic energy.

This new technology would add another layer of electromagnetic radiation to an already dangerously inundated environment.

Cell phone manufacturers downplay the potential risks as well as studies that link them to the formation of brain cancer, and in 2017, the California Department of Public Health (CDPH) issued new guidelines aiming to help people reduce their exposure to the risks involved in using cell phones.

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George Soros Predicts Victory for Globalists in 2020

by Tyler Durden

Globalist George Soros believes that the global surge in nationalism – from Brexit to Trump – is an aberration, and that globalism will make a resurgence after the 2020 US election.

In a recent interview with the New York Times (in which he also endorsed Elizabeth Warren), the 89-year-old investor opined last week in a collection of essays called "In Defense of Open Society" that his brand of globalism – which he defines as an integrated, open society which abides by the law (which is easy to do when allied lawmakers are making them) – is out of favor. Instead, Trump's "America First" approach, debates over Brexit and trade wars have taken precedent.

Looking out a window with expansive views of Central Park, Mr. Soros spoke about China, Mr. Trump and who he thinks will face off against the president in next year’s election.

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Paul Craig Roberts: "Journalists Are Prostitutes"

In a recent interview with USA Watchdog, I described Western journalists as prostitutes who whore for a living. 

One of them who did so — Udo Ulfkotte — describes what it is like. For the naive and insouciant Western people who need to hear the truth from the horse’s mouth, here is a translation of one of Udo Ulfkotte’s lectures on the subject.

Kopp in Germany published Ulfkotte’s book, Gekaufte Journalisten (Bought Journalism: How the CIA Buys the News) several years ago. It was a best seller. An English language edition was authorized, but its publication was blocked by intelligence services. You can get an idea of the book from the lecture.

If the link doesn’t work for you, here is the transcript:

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