Because you asked...

Apparently I have a few fitness buffs on my Facebook friends list, because I got half a dozen messages yesterday after posting a status update about Prograde's new "Fusion" sports drink mix. The biggest question was about my comment that Prograde uses "the highest quality ingredients, shunning the toxic fillers most store-shelf companies like to use."

What ingredients? And what's left out?

Well, for the sake of interest I took a peek at a couple of other labels online, just to see what was going on. Probably the most popular commercial brand out there is IsoFlex. I'll grant that as a nutrient profile, IsoFlex is pretty good. Each 30g serving delivers 27g of protein in 111 calories. What I can't figure out is their Carbohydrates. The label says 0.5g of carbs, but lists 0.5g sugar and 0.3g fibre (uh...that's 0.8g carbs, by my math). They also give other nutrients (Vitamin C, Calcium, and Iron) as percentage of "daily intake." This is a deceptive number, because there are so many variants of "daily intake" there's literally no way of knowing what the value actually is.

If you don't know, it's because there's a Daily Value, Recommended Daily Intake, Recommended Daily Allowance, and Optimal Daily Intake as baselines for different levels of nutrition and fitness.

Anyway, here's what's in IsoFlex:
Whey Protein Isolate Complex [Whey Protein Isolate, WPI97 (Hydrolyzed Whey Protein Isolate), Alpha-Lactalbumin-Rich Whey Peptides, Synermune(TM) Colostrum], NOS Complex [Hyrdolyzed Vegetable Protein, Folic Acid, NAC], Glutamine Complex [Glutamine Peptides], IS Complex [Alpha Lipoic Acid, d-Pinitol, 4-Hydroxyisoleucine], real orange pieces, natural and artificial flavour, lactoferrin, acesulfame-potassium, sucralose, guar gum.

So, on the surface there's a lot of science-y sounding stuff in there. Basically, it's protein complexes enhanced with flavour (including artificial flavours) and sweeteners (neither is good for you...acesulfame-potassium is a known carcinogen, and sucralose, made from sugar and chlorine, has shown clinical relationships to shrunken thymus glands in rats). There's evidence, apart from these findings, that artificial sweeteners actually increase the risk of diabetes by "tricking" the body into thinking it's getting something sweet. Insulin is released, but it has nothing to bind (i.e. sugar). I'd argue the sweeteners are the most noxious of the ingredients on this list.

The fibre content likely comes from the guar gum, a plant-derived thickening agent. The most common reaction to guar gum is diahrrea and gas, but only because it is a dietary fibre. It doesn't appear to have any toxic side effects. Don't know if I'd say the same for "Hydrolyzed Vegetable Protein" or "NAC" (what is that anyway?).

On to Prograde Protein (vanilla, for this note).

Each serving is 32g, delivering 24g of protein in 120 calories. It contains 2g of carbs, listed as 1g sugars and 1g "other," which means fibre and starch. It also lists actual amounts of other nutrients (you can read the label on the website).

Here's the ingredients list:
Whey protein isolate, whey protein concentrate, natural flavours, Aminogen(R) (maltodextrin and protease enzymes derived from Aspergillus niger and Aspergillus oryzae), rebaudioside A stevia extract, soy lecithin and salt.

Kind of a shorter list, eh? The maltodextrin and protease are enzymes necessary in the breakdown of protein. The nutrient profile also lists lactase, which is an enzyme used for breaking down lactose, the sugar in milk. Since whey is a protein derived from milk processing, both are valuable in improving the digestion and absorption of the product.

For what it's worth, the salt on the list provides 65mg of sodium.

The sweetener is stevia, a plant-derived sweetener that so far has not shown any negative side effects. The one time an experiment on rats did show toxic effects, the rats were fed half their body weight in stevia leaves daily. No human would ever consume that much, and of course that much sugar would lead to shock as well. By contrast, replacing the average amount of sugar in a North American diet with stevia would require consuming only four leaves a day. I will admin that there hasn't been enought testing to say it's 100% safe, but even empirically there haven't been any reported side effects linked to this product. The fancy name, "rebaudioside A stevia extract" is just a name for the extract itself. The plant is also called "rebaudiana," and this extract is one of two glycosides (sweeteners) produced by the plant.

Replacing two teaspoons of sugar with one packet of stevia in my coffee each day has contributed dramatically to my own weight loss. It has no insulin response, and so far appears to leave no traces or chemical residue in the body. It's not metabolized as far as anyone can tell. But the benefits profile is starting to stack up.

Anyway, the only other questionable ingredient in here is lecithin. Because it's soy-based, some folks might get their dander up. But soy allergies are usually caused by the protein, not the fat (which is what lecithin is). Lecithin is an emulsifier, so it keeps the components of the powder from separating when mixed with water or milk (basically serving the same function as guar gum). It's also a liptropic factor, being high in choline. This actually assists with fat transport, although here it's not used in high enough quantities to be a supplement on its own.

So there you have it. Prograde Protein is composed of seven ingredients, mostly protein, vanilla and stevia, with a few enzymes tossed in for easier absorption. This is what I mean by high quality ingredients and nothing toxic. And, for what it's worth, anyone who's tried one of these shakes has agreed it's by far the best tasting protein supplement out there.

Any other questions?

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Review: 7 Minute Diet

Jon Benson, creator of the extremely popular (and truly effective) "7 Minute Muscle," has just started pushing a new info product called "The 7 Minute Diet." Figuring this product would have the same value, I decided to check it out.

After all, it came in a recommendation from Joel Marion.

I was disappointed. Very disappointed.

The sales video makes it sound like Jon has "discovered" these extraordinary metabolic "switches" that instantly and effectively burn calories--and by extension fat--simply by adding a few little tricks to your daily diet. When an author says "I've uncovered blah blah blah," the way Joel Marion does with his hormone-based eating plans, you expect you're going to read something remarkable and new.

In the video, Jon reveals one of these switches: Drinking a big glass of ice water right when you get up in the morning. OK, that's not a revelation. Mens Health reported years ago that a glass of cold water revs up your metabolism, and Eben Pagan advocates hydrating first thing in the morning as well.

But, I thought, maybe that's just an example he's using in the video because it's such common knowledge. Well, here's what you get:

First, when you buy the product ($47 US), you immediately get hit with two more upsell videos. That's annoying enough. When the price is pushing $50, hitting a double upsell before delivery is just obnoxious. I'm sure most online shoppers can't be bothered with making multiple purchases in this price range. I can't say for sure what the upsell pricing was, because I skipped both videos.

On finally gaining access, I was supremely disappointed. There are four downloadable files: 7 Minute Diet e-book, a "Cheat Sheet," a "Checklist," and a bonus called "13 Fat-Burning Killers." You also get a special bonus, "5 Foods that Kill Fat."

Sounds like a good package, right? Unfortunately it's not. Not by a long shot. What you really get is an e-book that contains no new information at all. In fact, the 21 "triggers" he describes in the book are all common knowledge. That knowledge is available freely all over the web, and I've seen every one of them mentioned in Mens Health over the past decade (in fact, HERE is a list of 15, all included in some form in Benson's book).

So, if he "discovered" these metabolic switches, he did so by pulling a few magazines off the rack at his local grocery store. No extraordinary research involved whatsoever.

To disguise this garbage as a valuable product, the book is expanded to 76 pages of mostly filler about some observations and case studies, and the science behind why these triggers work on your metabolism. Interesting, but truly not necessary.

The bonuses are even less valuable. The "Cheat Sheet" is exactly the same list condensed to 6 pages. I'm not sure what purpose is served in this. This one list could easily replace the entire content of the rest of the package and be given away for free, since the information you actually need is contained here. The "Checklist" that's included, presumably to track your progress at including these things in your routine, is once again just a list...this time with no information. I'm not sure why this is necessary either. You could take the "Cheat Sheet" and check off the items yourself.

The other included book, "13 Fat-Burning Killers," is another exercise in obvious. It's a list of things that are bad for you, like High-Fructose Corn Syrup and lack of sleep. Big duh! This content is so readily available online, I'm pretty sure the only reason it's packaged this way is because if he put it up on a blog Google would penallize him for content spamming with unoriginal or recycled content.

The surprise bonus, "5 Foods That Kill Fat (and 2 Foods to STOP Eating)" is once again so plain in its content that it really has no purpose being a bonus. This list is comprised of the bleedingly obvious: eat eggs, grass-fed beef, avocados, nuts and berries. Shocker! Oh, and avoid soy and most grains (at least in the quantities most people cram in their gullet). As a matter of fact, this info all goes back at least as far as The Abs Diet, and we know that David Zinkzenko built that program from research previously published in Mens Health. So what's the big "discovery?"

So that's what you get for fifty bucks. You get Vince Delmonte's blog. Seriously, I hate to use the term "ripoff," but there isn't a better way to describe this particular product. There is absolutely nothing about this product that makes it worth buying, and to charge $47 for it is just shameful. It's pure marketing with no value. I do recommend 7 Minute Muscle. But this "diet" is no diet at all. Don't waste your money...no matter which JV partner emails you with personal recommendation.

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How about a Prograde "fitness profile?"

So glad you asked :)

A few posts ago, I discussed the "perfect health profile" one might pursue using Prograde products. This included what I consider to be the three essential nutrient profiles for a baseline of good, sustained health:

• VGF 25+ (multivitamin and mineral);
• EFA Icon (krill oil based essential fatty acids), and
• Longevity (proprietary antioxidant blend).

This combination is available in a combo pack, and is really the least anybody should be thinking about if looking out for their overall health and wellbeing.

Today, I want to just quickly recommend three essential products for fitness. These products have highly specific functions, and I don't want to give the impression that absolutely everybody should use them. These are sports supplements, so unless you're actively working out--especially with strength and weight training--you should leave them alone.

The first essential component of any good sports supplementation program is protein. Protein derived from whey has been proven to be the most effective and most bioavailable form of protein for many reasons, not least of which is its involvement in the creation of Growth Hormone in the body. Rather than using GH supplementation, many professionals recommend using whey protein to fuel the body's own production of this muscle-building hormone (it's also a more natural process).

Prograde's protein is sweetened with stevia, a natural plant-derived sweetener that has no calories, no insulin response, and leaves no chemical residue or trace in the body. This is in stark contrast to artificial sweeteners like aspartame, acesulfame potassium, and sucralose, all of which have been shown to produce highly toxic effects on the body.

Whey protein is absorbed very quickly, and goes to work in muscle repair almost immediately. Other proteins, like the casein in milk, tend to work over a more protracted period. This is why some experts recommend taking a whey protein shake with milk before bed on heavy lifting days. The two work together overnight to help build your muscles while you sleep.

(*Note that other experts have found this process will interrupt your sleep as well, so bear that in mind if you find you can't sleep. It's because the ingestion of protein and sugar, as found in the milk, gives you more energy, making it harder to sleep restfully. Try it and see what works for you.)

The second essential product is a recovery drink. While protein is good, and we do want to avoid a high-sugar diet, the fact of the matter is that research has proven time and again what happens if you don't help your body replenish its supplies of available sugar.

You start burning muscle for energy. Yikes!

Prograde Workout contains both protein and simple sugars to help counteract the the potentially damaging effects of post-workout glycolysis. The glycogen cycle is a critical phase in muscle recovery, and feeding it properly is only a smart move. I've found that a serving of Workout before working out helps fuel my workouts, while a serving after really does make a big difference in how fast I get my energy back.

The third component for a fitness program is sort of optional. It's really most important for those looking to burn more fat. It's called Metabolism, and it's specially formulated to increase metabolic burn. Now, this stuff does contain caffeine, so if you have a heart condition or trouble sleeping you don't want to use it. But if you're otherwise OK (please check with your doctor beforehand, just to be sure), it really does help to accelerate fat loss. It's not unlike other products (Absolute Lean Team, Hydroxycut, etc.), but I will say that I've personally found it to be more effective. I also didn't get any twitchiness like I did with Hydroxycut. That stuff made me jittery!

So, the basic fitness/fat-loss trio I recommend is:

• Prograde Protein
• Prograde Workout
• Prograde Metabolism

Yes, there is a combo pack, but it doesn't include metabolism. If you go to the combo packs page, you can get Protein and Workout as a pack. Then just visit the Metabolism page to buy it separately. And remember, before you do any of it, check with your doctor. This is especially important if you're over 35, but it really does go for anybody.

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My Best Breakfast (shake)

Anyone familiar with Eben Pagan's "Wake Up Productive" knows that he recommends morning rituals as a great way to get yourself into the mode of functioning at your peak for the day. Two of his best pieces of advice when it comes to the morning ritual are to drink water and to have a power breakfast that works for you.

Well, I got into the habit of doing both. Actually, by pure coincidence, Eben mentions a breakfast shake made with berries and protein powder. This is something I started doing a long time ago, as it's a great day-after-your-workout breakfast that contains a lot of protein and plenty of energy to get you started first thing in the morning.

Before I get into that, I will give him props for the water recommendation. He suggests gulping down a half litre of water (that's one bottle) as soon as you get up. Now, a lot of people cringe at that idea, but think about it: you just spent eight hours without a drop of water. Do you really think you're not at least a little bit dehydrated?

Now think about this: If you've ever smoked (and I know whereof I speak on this one), the first puff of a cigarette is like going through hell. But we stick with it until we're good and addicted, right? Even though we know it's bad for us, right? Of course. So why is it that chugging back a little water first thing in the morning is so repulsive? Yes, you'll feel a bit oogy the first few times you do it, but is that really a reason to give up? You know it's good for you, right?

So why stick with the bad thing until you get used to it, but you let the good thing go? We humans are stupid sometimes. But I'll tell you from experience, once you get past the honeymoon phase that first big drink of water in the morning will make you feel like a million bucks!

OK...on to the best breakfast shake EVER!

I start by buying equal-sized bags of ground flax seed, oat bran and wheat germ. This is my "grain blend." Mix them all up together in a giant Ziplock bag and keep it in the fridge.

Now, the actual recipe. Use a quarter to half cup of frozen berries (real accurate measurements here, folks). Top with a tablespoon of that grain blend. Pour in about 200 ml each of milk and unsweetened almond milk (adds fibre and flavour without adding sugar!). Top with a serving of your favourite protein powder (for this, I prefer vanilla or orange...chocolate with berries just tastes weird to me. Some brands also carry strawberry). Blend the bejeezus out of it until it's smooth, and there you have it: one perfect breakfast for the active male.

You can play with this a bit too. I like the frozen berries because they thicken the shake quite a bit. I use a hand blender to do this in a cup, but of course you can use a blender. I just like this setup because it's a single serving, and you drink it right from the thing you mix it in.

You know, us guys and dishes. If I could eat my pork chops right out of the frying pan without burning my lap when I sit in front of the TV I would!

Enjoy!

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Is there a Prograde "perfect health profile?"

Is there a Prograde “perfect health profile?”

Possibly. We all know that supplements come and go, and sometimes it's a little perplexing to the average user. So I thought I'd take a look at some of the “essential” supplements Prograde offers, and see if it's possible to put together a profile that makes sense for most people.

First of all, I'm going to add in sports nutrition later. What I want to lay out is a simple supplement profile that should form the baseline for supplementation on a daily basis. From that point, you can build up other supplements as needed to complement your workouts and help you derive the greatest benefit from your nutritional program.

Of crucial significance here is this: only food is food. Having said that, a few simple tips should keep you on the right path.

1. Go organic whenever you can. Some supplements help with free radical recovery and mitigating toxin damage, but that's no reason to start with a poisonous system and fight it back. Starting with a healthy system saves you a lot of energy.
2. If you can't always go organic (let's face it...it's expensive!), was your food thoroughly.
3. Vegetables and fruits are your friends. Love them.
4. Cut out starches like breads, pastas, most cereals, and even the usual overdose of potatoes. These are just sugar in disguise, and most are completely unnecessary.
5. Reduce or eliminate sugar as much as possible. It's hardly necessary in most things, and it's the major cause of all this obesity; not to mention all the damage it does to the rest of your system, overtaxing your poor pancreas and making you tired from just being alive.

OK, so what does a basic supplement profile look like anyway?

To begin with, much of our environmental damage has to do with stripping nutrients from soil through over-farming without applying simple strategies like crop rotation. To counteract this, as well as to make up for general deficiencies in our regular diet, a multivitamin and mineral supplement is necessary.

Some experts argue this, and there is evidence on both sides of the discussion. However, I've found that simply adding this supplement to my routine has a marked effect on my energy levels and general sense of wellbeing. So, I say take it.

The amounts will vary depending on how you use your energy. However, following the directions on the bottle will generally give you what you need.

Next, since we've gone the way of toxic beef and nutrient deficient fish products, it's often very difficult for people to get the fatty acids they need to function at their peak. What's more, standard fish oil formulations can be rancid, procured from low-quality farmed stocks, or procured from endagered fish species like Atlantic cod. Cod liver oil used to be the gold standard, but cod stocks are dangerously low. Halibut liver oil is a reasonable alternative, but even there fishing practices are not conservation minded, and the practice of catching everything that swims and throwing away the dead carcasses of commercially unimportant fish is playing havoc with fisheries and ecosystems alike.

A virtually untapped resource—krill oil—is proving to be both ecologically more stable, vastly underfished, and surprisingly superior to all these other seafood sources. In fact, in recent studies it has proven to deliver far more of the essential fatty acids and other components we need than any other source we know of. And it's much cheaper to produce, keeps better, and is nowhere near the verge of extinction.

Plus, it's so far down the food chain that concentrations of environmental toxins are virtually untraceable. This is in stark contrast to predator fish (like cod and halibut), which have concentrated those toxins consumed over many levels of the food chain. Guess where those toxins end up.

In the liver. The same liver we get the oil from. Yuck!

The third essential supplement is an antioxidant. Antioxidants fight free radical damage in the body. Free radicals not only create signs of aging, but are known to be precursors to tumors and cancers that can obviously be more than a little harmful.

Many foods (including krill oil, incidentally) contain compounds that fight off these free radicals and restore systemic equilibrium. These include dark berries (blueberries are among the most powerful), fruits, and dark green vegetables. The most potent antioxidants in recent use include some pretty exotic discoveries, like acai berry, goji berry, noni fruit, pomegranate and coffee berry.

But that doesn't mean you have to go searching for these fruits. In fact, grapes (especially their seeds—thus the popularity of grapeseed extract) are high in antioxidants. So is green tea. So is red wine.

I don't like wine or green tea. There...I said it. But I do eat a lot of fruit. A simple solution for the average diet is to buy fresh berries when they're available, or frozen ones when fresh is out of season. Frozen berries are just as nutritious as fresh berries, and they last a lot longer. But of course, they do go mushy as soon as they thaw, so they're most useful as an ingredient. I like mine in smoothies or added to oatmeal.

To supplement food-based antioxidants, which in fact may be greatly reduced due to non-organic and GMO farming practices, a good antioxidant blend like that found in Prograde's Longevity forumla is a good addition. This particular product has ORAC values (oxygen radical absorption capacity) far in excess of standard sources.

For example, while the highest ratings go to astaxanthin and lycopene (ORAC 51 and 58 respectively), the incredient combination in Longevity scores a mind-blowing 3,646! That's the highest ORAC rating available in any source or supplement.

So, there you have it. If you want a baseline nutritional profile for some simple supplementation, three products will set you up for maximum health, energy, and wellbeing:

• VGF 25+ (multivitamin and mineral)
• EFA Icon (krill oil derived essential fatty acids)
• Longevity (proprietary antioxidant blend)

The beautiful thing about this combination is that it's available from Prograde as a combo pack! Simply visit THIS PAGE and scroll down to the “Total Wellness Package.” Select your package for men or women (VGF 25+ is available in either, for maximum effectiveness), and you save $40 off the price of the separate products.

In my next post, I'll set up a sports and workout supplement profile as well, so you can see where all those complicated supplements should fit into a good workout program. And once that's done, we'll have another look at actually scheduling these things around meals, workouts, and all those other pesky daily habits (like, you know, being a dad).

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