Heart Solution for Women Book by Mark Menolascino M.D.

Heart Solution for Women: A Proven Program to Prevent and Reverse Heart Disease by Mark Menolascino M.D. Review


About The Book:

Heart disease remains the number one killer of women, outpacing breast cancer, diabetes, and stroke, with one in four women receiving a diagnosis in her lifetime. And the problem is only getting worse.

Dr. Mark Menolascino has been on the front lines of cardiac research for most of his life, running a highly successful clinic where he takes a holistic, personalized approach to reversing disease and jump-starting health. Most of his patients are women struggling with symptoms and illnesses that stem from the most important, life-giving organ in the body: the heart.

In Heart Solution for Women, Dr. Menolascino explores the many ways our hearts are the pathway to overall health. While the classic risk factors for heart disease—obesity, high cholesterol, high blood pressure, stress, and poor diet—are critical components, symptoms of the disease manifest differently in women’s bodies and can go misdiagnosed for years. They include depression, anxiety and panic attacks, poor sleep, and widespread pain, and can be masked during pregnancy, post-pregnancy, and menopause only to appear with great force later in life.

Featuring the latest research on gut, brain, and hormone health and including answers to the most common heart-health misunderstandings, Heart Solution for Women finally gives women the tools to succeed, feel great in their bodies, and add years to their lives.


Editorial Reviews:

“If you think heart disease is a male problem, you need to read this
eye-opening book. In it, Dr. Menolascino gives you the inside story and tells you step-by-step how to keep your own heart healthy–or how mend it, safely and naturally, if it’s sick.” (Dr. Kellyann Petrucci, New York Times Bestselling Author of Dr. Kellyann’s Bone Broth Diet )

“Thanks to Heart Solution for Women, women can finally get to the root of the uncomfortable and life-threatening symptoms they’re experiencing with simple effective solutions. Dr. Mark is a leader in the field of functional medicine and the information in this timely book may well save your life.” (Amy Myers, M.D., author of the New York Times bestseller The Autoimmune Solution)

“a must-read for anyone concerned with how to prevent the leading cause of premature death in women.” (Jeffrey Bland, Ph.D., FACN, FACB, President, Personalized Lifestyle Medicine Institute)

Heart Solution for Women makes clear how fundamental changes in lifestyle choices can absolutely rewrite a woman’s heart health destiny for the better. This is information of immense importance for healthcare practitioners and consumers alike.” (David Perlmutter, MD, FACN, Author of the #1 New York Times bestsellers Grain Brain and Brain Maker)


About The Author:

MARK MENOLASCINO, MD has over 35 years of health care experience. He is one of very few physicians that is Board Certified as an Internal Medicine Specialist, Board Certified in Integrative and Holistic Medicine, is a Certified Functional Medicine Practitioner as well as Board Certified in Advanced Hormone Management and Anti-Aging Medicine.

He additionally has a Master’s Degree in Pharmacology and Immunology and was a doctoral candidate in the Medical Scientist Program assisting with Clinical Trials of new medications as well as part of the Heart Disease Reversal Team with Dr. Dean Ornish. His medical knowledge is complemented by advanced training and clinical experience in Nutrition, Naturopathic Medicine, Chinese Medicine/Acupuncture, Ayurvedic Medicine and Homeopathy.






Did You Know: (Book Articles)


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Heavy Metals in Sport Supplements and Protein bars

Health risks of protein drinks You don’t need the extra protein or the heavy metals our tests found. 2010 and 2018

The promises are enticing. Whether you’re looking to shed unwanted pounds, get a quick energy jolt, build muscles, or fight the aging process, protein drinks are being boosted by some supplement makers as a scientifically proven way to quickly achieve your goals. The products, sold as ready-to-drink liquids or powders that you mix with milk, juice, or water to make shakes, attract not just athletes and body-builders but also baby boomers, pregnant women, and teenagers looking for a shortcut to a buff body. Some ads say that protein supplements, in flavors such as strawberry and vanilla cream, can be a nutritious and time-saving snack or meal replacement.

Marketing for Energy First Pro Energy Whey Protein Isolate says the protein supplement is “ideal” for pregnant women and growing children, and also offers this promise for aging adults who use it: “You will rarely if ever be sick and you will begin to look and feel years younger.

” In a testimonial for BSN Lean Dessert Protein Shake, “fitness celebrity,” Jennifer Nicole Lee says, “Being a busy mom with 12-hour workdays, I rely upon my Lean Dessert Protein to get adequate amounts of protein without wasting time on creating complex meals ….”

Another product, Muscle Milk, boasts on its website:

“Designed after one of nature’s most balanced foods: human mother’s milk ….” But our investigation, including tests at an outside laboratory of 15 protein drinks, a review of government documents, and interviews with health and fitness experts and consumers, found most people already get enough protein, and there are far better and cheaper ways to add more if it’s needed.

Some protein drinks can even pose health risks, including exposure to potentially harmful heavy metals, if consumed frequently. All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body.

Level of contaminants

For most drinks we tested, levels of arsenic, cadmium, lead, and mercury were in the low to moderate range, when we could detect them at all. But with three of the products, consumers who have three servings daily could be exposed to levels that exceed the maximum limits for one or two of those contaminants in dietary supplements proposed by U.S. Pharmacopeia (USP), the federally recognized authority that sets voluntary standards for health products. Nutritionists and trainers say they commonly see people who consume three servings a day.

The amount of lead in a single daily serving of eight of the protein supplements we tested would require that the products carry a warning in California. State legislation known as Proposition 65 mandates that manufacturers notify consumers when products contain toxic substances at levels the state says pose even a low cancer or reproductive risk.

But federal regulations do not generally require that protein drinks and other dietary supplements be tested before they are sold to ensure that they are safe, effective, and free of contaminants, as the rules require of prescription drugs. “Most consumers and even many doctors don’t realize that in this country we’re left to simply trust the manufacturer to decide what level of quality and safety they’ll provide,” says Pieter Cohen, an internist at Cambridge Health Alliance and author of a recent New England Journal of Medicine article on contaminants in dietary supplements.

Even in California, some manufacturers don’t comply with the requirements of Proposition 65 to put warnings on supplements, and enforcement seems to be lax. Sometimes warnings appear only after lawsuits are filed.

Teens vulnerable to marketing

Protein drinks are helping fuel the growing sales of sports-nutrition products, which now top $2.7 billion. Teenagers who want to look like the sculpted images they see in fitness magazines are particularly vulnerable to the marketing messages, experts say, because they are easily hooked by the promise of “hope in a can.

” They tend to overuse the products, assuming that if one scoop is good, four or five would be even better, says Dave Ellis, of Colorado Springs, Colo., who has 28 years’ experience as a sports dietitian for college and professional athletic teams. A 2005 study published in Pediatrics, the journal of the American Academy of Pediatrics, found that protein powders and shakes were the supplements most commonly used by those aged 12 to 18.

Andrew Shao, senior vice president of scientific and regulatory affairs at the Council for Responsible Nutrition, a supplement industry group, says that protein powders and drinks are a safe option for teenagers and even pregnant women. But we found that some products had labels warning that they are not suitable for people under age 18 or that pregnant women should first consult a physician.

Kathy Burns, a toxicologist and founder of Sciencecorps, a Boston-area nonprofit network of science and medical professionals, was concerned about possible health effects of protein supplements her then high-school-aged son and his friends extensively used. She and her colleagues sent a small sampling of protein supplements to be screened at an independent lab. Burns said what they found worried them, and she contacted Consumer Reports.

Arsenic, Lead Found in Popular Protein Supplements Here’s what you need to know about the popular powders and drinks, and whether they’re necessary for most people

Whether for weight loss, muscle building, or simply as a convenient quick meal on the go, many Americans turn to protein powders and drinks. But a new study shows that many of the top-selling powders and drinks may contain concerning levels of heavy metals such as arsenic, cadmium, mercury, and lead, and toxins like bisphenol A (BPA), a chemical found in some plastic containers and food can liners. These substances have been linked to cancer, brain damage, and reproductive issues.

The new study from the Clean Label Project, (a nonprofit organization that examines labeling safety issues) found that virtually all of the 134 products tested contained detectable levels of at least one heavy metal and 55 percent tested positive for BPA. “These toxins accumulate in your body and can stay there for years,” says Tunde Akinleye, a test program leader in Consumer Reports’ Food Safety Division.

“Frequent consumption of foods that contain them can have adverse health effects over the long run.” This is not the first research that has shown high contaminant levels in such products: A 2010 Consumer Reports’ study detected arsenic, cadmium, lead and/or mercury in samples of all the 15 powders tested.

What our tests found Last updated: July 2010:

Heavy metals We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury.

The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP. We found that three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake provides an average of 16.9 micrograms (µg) of arsenic, exceeding the proposed USP limit of 15 µg per day, and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day.

Concentrations in most products were relatively low, but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested. The samples of Muscle Milk Chocolate powder we tested contained all four heavy metals, and levels of three metals in the product were among the highest of all in our tests.

Average cadmium levels of 5.6 µg in three daily servings slightly exceeded the USP limit of 5 µg per day, and the average lead level of 13.5 µg also topped the USP limit of 10 µg per day. The average arsenic level of 12.2 µg was approaching the USP limit of 15 µg per day, and the average for mercury was 0.7 µg, well below the USP’s 15 µg-per-day limit. Three daily servings of Muscle Milk Vanilla Crème contained 12.2 µg of lead, exceeding lead limits, and 11.2 µg of arsenic.

A fourth product, Muscle Milk Nutritional Shake Chocolate (liquid), provided an average of 14.3 µg of arsenic per day from three servings, approaching the proposed USP limit. Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today. “This is a highly toxic metal, and while there are some cases where decisions have to be weighed against relative risks, accepting that you have to be exposed to any cadmium at all in your protein drink after your workout is definitely not one of them,” says Michael Harbut, M.D., director of the Environmental Cancer Initiative at the Karmanos Cancer Institute in Royal Oak, Mich.

“When these toxic heavy metals are combined in a product that is marketed for daily use, that raises serious public health concerns, especially for pregnant women, children, and young adults,” says Burns, who has been a toxicology consultant to state and federal government agencies.

For most people, protein drinks are not the only possible source of exposure to heavy metals, but they are an easily avoidable one, since most people can meet their protein needs, help minimize exposure to contaminants, and save money by choosing the right foods. Shellfish and organ meats such as liver can be high in cadmium, and some plant foods such as potatoes, rice, sunflower seeds, spinach, and other leafy greens can also take in significant amounts of the metal from the environment, due in large part to the use of cadmium-containing phosphate fertilizers, according to Bruce A.

Fowler, a researcher at the federal Agency for Toxic Substances and Disease Registry. Food and Drug Administration research suggests that foods such as milk, yogurt, eggs, poultry, and red meats are generally good protein sources that seem to contain little or no cadmium, lead, arsenic, or mercury.

For perspective about the relative risks exposure to those metals can pose, consider the agency’s list of 275 hazardous substances at toxic waste sites: Arsenic, lead, and mercury rank Nos. 1, 2, and 3, and cadmium is No. 7, based on risks to people around those sites. Robert Wright, M.D., an associate professor at Harvard Medical School, who is conducting research on the health effects of exposure to toxic metals, says, “Small amounts of exposure are inevitable, but a product that exceeds the USP limit is clearly doing something wrong.”

Being exposed simultaneously to a mixture of toxins can also potentially increase health risks, particularly when they target the same organs or systems, as some metals we detected do, according to Harbut. He says that this is the result of a synergistic effect, meaning the effects of two toxic substances together can be even greater than those of the sum of the two, and not enough research has been done to determine whether that occurs from multiple exposures to even relatively low levels of those heavy metals.

What the Study Showed

The Clean Label Project measured the levels of heavy metals, BPA, pesticides, and other contaminants (more than 150 in all) in protein powders and drinks. The contaminant levels were measured in a single serving of the products. Those amounts varied, so the lab used the serving size listed on each product’s label (e.g., “two rounded scoops”). However, Jaclyn Bowen, executive director of Clean Label Project, points out that many consumers use protein products multiple times per day.

Overall, the products made from sources of plant protein such as soy or hemp fared worse than those made from whey (milk) or egg, containing on average twice as much lead and measurably higher amounts of other contaminants.

Plant-based proteins may have higher contamination levels because the plants are especially prone to absorbing heavy metals from soil, says Sean Callan, Ph.D., a neuroscientist and director of operations at Ellipse Analytics, the lab that tested the protein products. Whey and egg proteins may have lower levels of heavy metals because the source of the contamination would likely be the feed given to the animals.

Callan suspects the animals’ digestive systems diffuse some of the toxins. Also important: Buying a product with an “organic” label did not reduce the chances of getting a contaminated product. In fact, organic protein supplements had higher levels of heavy metals, on average, than nonorganic. “That probably has more to do with these products being plant-based than being organic,” says Callan.

How much protein do you need?

The lure of many of those dietary supplements is the promise of a protein boost, one that many people do not really need. Labeling for BSN Core Series Syntha-6 is ambiguous and could lead males to consume as many as eight scoops (four two-scoop servings) per day. That would deliver up to 176 grams of protein in the powder alone, plus another 33 grams when mixed with four 8-ounce glasses of nonfat milk.

When you add those 209 grams from the protein drinks to the average 82 grams most adults already get from their daily diet, according to federal data, a 150-pound nonathlete would consume 291 grams of protein, or about five times the amount needed. An athlete could get nearly double. Only one of the products we tested, Six Star Muscle Professional Strength Whey Protein, specifies a maximum intake, warning that consumers should not exceed six servings in a 24-hour period.

Others use vague language that could encourage a high level of consumption. For instance, labeling on BSN Lean Dessert and BSN Core Series Syntha-6 suggests an intake of one to four servings daily but then concludes, “or as needed to satisfy protein or body shaping/muscle building requirements.”

Andrew Shao, senior vice president of scientific and regulatory affairs at the Council for Responsible Nutrition, a supplement industry group, says there is no such thing as consuming too much protein, as long as you’re getting other nutrients in your diet as well. Not so, says Kathleen Laquale, a licensed nutritionist and certified athletic trainer.

“The body can only break down 5 to 9 grams of protein per hour, and any excess that is not burned for energy is converted to fat or excreted, so it’s a ridiculous waste to be recommending so much more than you really need,” she says. Roberta Anding, a clinical dietitian and director of sports nutrition at Baylor College of Medicine, agrees. And, she says, “If you ask the average consumer how much protein they need they have no clue.”

Anding says protein drinks might help vegans or some seniors. The American Dietetic Association says proteins could help athletes after strength and endurance training, although it says they haven’t been shown to improve athletic performance and should be used conservatively. The products can be costly. For example, we paid $45 for a 2-pound jar of MuscleTech Nitro-Tech Hardcore powder; it yields servings for about five days if you follow directions for maximum results. Consuming excess protein through supplements can cause health problems.

“Often I see clients who are getting plenty of protein in their diets and then drinking three protein shakes on top of that,” says Erin Palinski, a registered dietitian and certified personal trainer who has seen the ill effects. “Cutting back is one of the first pieces of advice I give them.” Among those she helped is Scott Baker, 24, of Hamburg, N.J., who found that when he was chugging down protein shakes to boost his total protein intake to more than 300 grams daily, he suffered from bouts of diarrhea.

That’s a side effect of too much protein, Palinski says. “When I began cutting down my use of shakes and trying to get most of my protein from whole foods instead,” Baker says, “those symptoms went away completely and I also began seeing better results from my workouts at the gym.” Although protein is needed for bone development, excessive protein intake over the long term might also cause calcium to be excreted from bones, increasing the risk of osteoporosis.

And for diabetics or others with kidney problems, it can lead to further complications. “There are a lot of people these days who are undiagnosed pre-diabetics who may not be aware their kidneys aren’t fully functional and they definitely should not be loading up on protein,” says Nancy Clark, an author and certified specialist in sports dietetics.

Athletes complain about protein-drink ingredients Protein powders have been under scrutiny before. In 2005, National Football League running back Michael Cloud filed a lawsuit against MuscleTech. He claimed that after he temporarily substituted MuscleTech Nitro-Tech powder for the protein powder he normally used, he tested positive for the banned steroid nandrolone, because of the presence of ingredients in Nitro-Tech that were not disclosed on the product’s label.

According to Cloud’s legal complaint filed in U.S. District Court in Rhode Island, an independent laboratory analysis of the Nitro-Tech powder he used revealed the undisclosed ingredients norandrostenedione and androstenediol, steroid precursors that would cause the positive test results. A similar complaint was filed by Olympic bobsledder Pavle Jovanovic.

Both cases were settled out of court. Jamie Moss, a spokeswoman for Iovate, the company behind Nitro-Tech and other MuscleTech dietary supplements, says, “At no time have banned substances been confirmed to be found in any Nitro-Tech branded product.” In the U.S., supplements aren’t generally required to undergo a pre-market review, as are prescription drugs; health claims are not assessed for validity; and a requirement that makers comply with good manufacturing practices is just being fully phased in as of June.

In Canada, supplements undergo pre-market testing. Consumers Union, the nonprofit publisher of Consumer Reports, believes that the FDA’s oversight under the Dietary Supplement Health and Education Act is inadequate to ensure that protein drinks and other dietary supplements are consistently low in heavy metals and other contaminants. Legislation pending in Congress to strengthen the FDA’s oversight of food safety could incorporate language from another bill sponsored by Sens. John McCain, R-Ariz., and Byron Dorgan, D-N.D., to improve regulation of dietary supplements.

Those moves are steps in the right direction, but more must be done to ensure that those products are properly evaluated for safety and effectiveness before they are sold to consumers. “It is foolish to have these and other dietary supplements being sold with practically no regulation,” says David Carpenter, M.D., head of the Institute for Health and the Environment at the University at Albany.

Meeting your daily protein requirements through a balanced diet rather than supplements is best for both your health and your wallet. You can roughly calculate how many grams of protein you need daily by multiplying your body weight by 0.4. For athletes, a general rule of thumb is about 1 gram of protein per pound of body weight per day.

A sandwich with 3 ounces of chicken and an 8-ounce glass of whole milk provides about 40 grams of protein, which is more than half the 72 grams required by the average 180-pound person and most of the 48 grams required by someone weighing 120 pounds. According to federal health survey data, Americans get an average of 82 grams of protein per day from their diet.

You can find the protein content for a wide range of foods. Because foods can also be a source of exposure to cadmium or other heavy metals, you can find out the levels in many different types by viewing the Food and Drug Administration’s list. What’s in your protein drink Here are the average amounts of metals we found in three servings of these protein drinks.

The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. Amounts at or exceeding those limits are in bold. Experts said three servings a day is common.

What’s in your protein drink

Here are the average amounts of metals we found in three servings of these protein drinks. The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. Amounts at or exceeding those limits are in bold. Experts said three servings a day is common.

Product (powder unless otherwise indicated) Amount in 3 servings Protein (g/3 servings) Test results
Arsenic (µg/3 servings) Cadimum (µg/3 servings) Lead (µg/3 servings) Mercury (µg/3 servings)
BSN Core Series Lean Dessert Protein Shake Chocolate Fudge Pudding 105 g 63 3.3 3.7 2.5 0.3*
BSN Core Series Syntha-6 Ultra Chocolate MilkShake 132 g 66 4.2 2.6 5.4 1.1
Designer Whey 100% Whey Protein Chocolate 78g 54 3.9 1.6 2.4 0.9
EAS Myoplex Original Rich Dark Chocolate Shake (liquid) 1,500 mL 126 16.9 5.1*
GNC Lean Shake Chocolate 144 g 27 7.0 3.9 4.9
GNC Pro Performance AMP Amplified Wheybolic Extreme 60 Chocolate 237 g 180 5.4 2.5 2.5
Jillian Michaels Natural Whey Protein Vanilla Cream Shake 81g 45 1.9 1.2
Muscle Milk Chocolate 210 g 96 12.2 5.6 13.5 0.7*
Muscle Milk Nutritional Shake Chocolate (liquid) 990 mL 66 14.3 6.8
Muscle Milk Vanilla Crème 210 g 96 11.2 2.0 12.2
MuscleTech Nitro-Tech Hardcore Pro-Series Vanilla MilkShake 96 g 75 1.2 0.4* 0.9
Optimum Nutrition Gold Standard 100% Whey Extreme Milk Chocolate 96 g 72 2.5 1.7 1.0 0.2*
Optimum Nutrition Platinum Hydro Whey Velocity Vanilla 117 g 90 1.5
Six Star Muscle Professional Strength Whey Protein French Vanilla Cream 117 g 78 2.3
Solgar Whey to Go Whey Protein Powder Natural Vanilla Bean 60 g 48 0.6*

Clarification:(-) Element was not measurable in all samples tested.*In some samples of this product, this metal was below measurable levels and could be as low as zero. For those products, the average was calculated using zero as the value for samples in which metal could not be measured by the analytical method used.

The Worst and the Best

By Jesse Hirsch Last updated: March 12, 2018

In its analysis, the Clean Label Project assigned each product a score for four individual elements: heavy metals, pesticides, contaminants like BPA, and nutrition. Then it calculated an overall score.

The heavy metal levels accounted for 60 percent of the overall score because their effects have been shown in studies to pose greater harm to health. The five products that received the poorest overall scores in this test were: Garden of Life Organic Shake & Meal Replacement Chocolate Cacao Raw Organic Meal Nature’s Best Isopure Creamy Vanilla Zero Carb Quest Chocolate Milkshake Protein Powder 360Cut Performance Supplements 360PRO Whey Chocolate Silk Premium Whey Protein Vega Sport Plant-Based Vanilla Performance Protein Consumer Reports asked each of the five to comment on the study.

Only Garden of Life responded and it declined to comment. The five products that got the best overall scores were: Pure Protein Vanilla Cream 100% Whey Performix Pro Whey Sabor Vanilla Protein with Amino Beads BodyFortress Super Advanced Vanilla 100% Whey Protein BioChem Vanilla 100% Whey Protein Puori PW1 Vanilla Pure Whey Protein The fact that the higher-scoring products are made with whey makes sense, in keeping with Callan’s theories on plant-based vs.

whey-based proteins and their differing absorption of toxins. However, the vanilla aspect is more curious and possibly coincidental. Bowen has one possible theory, though: The cacao plants used to make the chocolate in some flavored supplements are susceptible to absorbing heavy metals. CR’s Akinleye says it would be very difficult to create a system where protein powders contained absolutely no trace of any heavy metals.

Given this goal, he says, you have to measure how each product stacks up against the others. “When you have a protein supplement that is very, very clean,” he says, “that proves, to the companies with high levels of heavy metals, that it is possible to do better.”

Do You Need Protein Powder?

Given the number of protein powders and drinks on store shelves, you might think that Americans are woefully deficient in this nutrient. However, the vast majority of people get plenty of protein from the foods they eat, says Maxine Siegel, R.D., who heads CR’s food testing lab. Protein products typically contain between 15 and 25 grams of protein per serving (although some do contain more).

By comparison, a 5-ounce container of plain, nonfat Greek yogurt has around 17 grams of protein, and 3.5 ounces of chicken breast has 31 grams. Protein needs range from 0.4 to 0.6 grams of protein per pound of weight a day (that would be 64 to 96 grams per day for a 160-pound person). “That’s not a difficult amount to get in your diet if you include natural sources of protein such as legumes, nuts, low-fat dairy, fish, and lean meats,” says Siegel.

“You’ll benefit not just from the protein itself, but from all the other nutrients found in whole foods.” So even though some protein supplements have lower contaminant levels than others, you probably don’t need to be taking them anyway, says Siegel. Additionally, supplements, in general, are only loosely regulated.

Though they fall under the purview of the Food and Drug Administration, the agency classifies them differently from drugs. The companies that make and sell them aren’t required to prove that they’re safe, that they work as advertised, or even that their packages contain what the labels say they do. As always, consult your physician before taking protein—or any dietary supplement.

Editor’s Note: An earlier version of this article mistakenly used the word “less-contaminated” in this sentence: “Buying a product with an ‘organic’ label did not reduce the chances of getting a contaminated product.” Also, a previous version of this article stated that a 160-pound person needs 64 and 112 grams of protein per day. The correct range is 64 to 96 grams.


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How to Build Self-Discipline to Exercise Review

How to Build Self-Discipline to Exercise: Practical Techniques and Strategies to Develop a Lifetime Habit of Exercise by Martin Meadows

About the book:

How to Build Self-Discipline to Exercise: Discover Proven Strategies to Finally Get in Shape and Exercise on a Regular Basis for the Rest of Your Life

Everywhere you go, you see gyms, videos, and books about exercise, advertising how they can help you get in shape fast and easy. You’ve probably even put some money down before, vowing that THIS was the year you’d get in shape, lose that extra weight, and become the energetic person you know is hiding inside you. Unfortunately, life happens, and you fall into the habit of “I’ll start tomorrow.”

Your motivation drops, and your self-discipline fails to push you through to achieve your goals. You begin to make excuses: you’ll be really sore after working out, it’s been too long since you’ve last exercised, you don’t have willpower, your friends and family tell you to be happy with how you are, you think you’re too weak, inflexible or otherwise unfit for exercise, and many more. There was that one time you started a program, but you couldn’t keep up with the weekly or monthly goals, so you got frustrated and gave up.

All of that has added up to make you think you’re incapable of starting and continuing an exercise program. You’re afraid you aren’t mentally or physically strong enough, but still hold out the hope that someday a magic pill will change all that.

The magic exists today, but it’s not as easy or fast as swallowing a pill. However, it can be simple and enjoyable. How to Build Self-Discipline to Exercise is a concise, practical guidebook on how to introduce and keep exercise in your life. Inside, you’ll learn:

– why the most common type of motivation people use to exercise is usually ineffective (and which types of motivation are much stronger)

– the wrong “P” that will lead you to giving up when you face obstacles

– how to overcome procrastination and finally start exercising – including a slightly uncomfortable trick that will ensure you’ll get plenty of exercise

– how to find time to exercise despite a hectic schedule (and surprising math that shows you actually lose time when you don’t make time for exercise)

– practical tricks and tips to stay motivated forever, even when you encounter obstacles

– how to enjoy exercise while still getting the most powerful benefits of it (hint: if your workout involves “work,” it’s not a good workout)

– how to prevent injuries, improve recovery, and handle the inevitable muscle soreness so you stick to exercise even if your body acts against you

– how to deal with other people, wrong expectations, and negativity (from both your surroundings and yourself in the form of self-criticism or self-doubt)

When put together and acted upon, the six chapters in this book – supported by over 80 references to scientific studies and credible experts – will help you form a new habit and make one of the most important changes you’ll ever make in your life.

Purchase the book now and let’s embark on the journey to learn how.

About the author:

Martin Meadows is a bestselling personal development author, writing about self-discipline and its transformative power to help you become successful and live a more fulfilling life. With a straight-to-the point approach, he’s passionate about sharing tips, habits and resources for self-improvement through a combination of science-backed research and personal experience.

Embracing self-control helped Martin overcome extreme shyness, build successful businesses, learn multiple languages, become a bestselling author, and more. As a lifelong learner, he enjoys exploring the limits of his comfort zone through often extreme experiments and adventures involving various sports and wild or exotic places.

Martin uses a pen name. It helps him focus on serving the readers through writing, without the distractions of seeking recognition. He doesn’t believe in branding himself as an infallible expert (which he is not), opting instead to offer suggestions and solutions as a fellow personal growth experimenter, with all of the associated failures and successes.






Important Testosterone Replacement Therapy Questions Answered by Dr Brett Osborn and Jay Campbell, in The Definitive Testosterone Replacement Therapy MANual Book.





Dr. Brett Osborn is a Board—Certified Neurosurgeon with certification in Anti—aging and Regenerative Medicine, a CSCS honorarium from the National Strength and Conditioning Association and over 30 years of exercise experience.

Dr. Osborn completed his 7-year residency at NYU Medical Center in 2003. He has performed well over 1,500 brain and complex spine operations. Also certified in Anti-Aging and Regenerative Medicine (by the American Academy of Anti-Aging Medicine), Dr. Osborn incorporates non—surgical modalities into his practice, emphasizing proper nutrition, hormonal optimization and strength training as preventive modalities. Practicing what he preaches, Dr. Osborn is the author of GET SERIOUS A Neurosurgeon? Guide to Optimal Health and Fitness. Dr. Osborn resides in West Palm Beach, FL with his girlfriend Melissa Hankins. He is the father of three beautiful children: Jack, Ellis and Makenna.


JC: Thank you so much for doing this interview Dr. Osborn. Let’s get right into it: At this point in time very little consensus exists on 1) what constitutes low testosterone, 2) when testosterone supplementation makes sense, 3) what are the major risks patients face. From your anti-aging physician’s point of view, how would you quickly answer or assess those 3 questions?

BO: Low testosterone is a clinical as opposed to a laboratory diagnosis. It is not simply “low testosterone” on blood testing. What constitutes “low” for one individual may be different than what is considered low for another. So—called “normal” testosterone constitutes levels that fall within a hug range.  And herein lies the problem. You may have symptoms of hypogonadism (fatigue, loss of muscle mass, poor libido, etc.) and have T levels within the “normal” range. Likely you would benefit from testosterone replacement therapy regardless (provided other causative etiologies have been ruled out).

Unfortunately, most mainstream physicians fail to recognize that a “normal” T level means relatively little in the context of symptomatic hypogonadism. Again, what be considered a “normal” value (level), may not be normal for you. Discuss T supplementation with your doctor if you suffer from any of the aforementioned symptoms (which typically begin in one’s early 30’s). If he/she is unwilling to consider HRT, well find a new doctor.

The risks of testosterone treatment are minimal despite the media ranting. To date, not a single one of my many HRT patients has developed side effects from treatment. This is due to cautious prescribing habits. Side effects as discussed in the text include alopecia (low percentage of patients), prostatic “flare” (testosterone does not cause prostate cancer; this is a myth), polycythemia, low sperm count and in the case of injectable T, infection. ‘Ihese risks are far outweighed by the benefits of supplemental testosterone.


JC: It appears many doctors struggle with understanding the correlation between free testosterone and SHBG especially as men age. Do you have a preference between the free testosterone and total testosterone tests?

BO: Both free and total testosterone levels should be assayed. Why? The majority of circulating testosterone is protein bound. Albumin binds testosterone “reversibly.” It has affinity for the molecule but freely releases into the tissues. Sex hormone—binding globulin has a higher affinity for testosterone (and other sex hormones) and binds them “irreversibly.” Once bound therefore, it is unavailable to the tissues as SHBG does not readily release its grip on the molecule. That said, an SHBG level must be obtained as well. Noting all three levels, your physician will best be able to tailor your therapy. You may have high-normal Total T levels but very low Free T due to high levels of circulating SHBG (essentially gobbling up your manhood). This can be remedied easily with the addition of stinging nettle root extract (228) (and other agents potentially). Obtaining these values in isolation is worthless.

  • 228


JC: In the book I discuss how in my experience many endos/doctors inaccurately dose injectable testosterone (cypionate/enanthate) allowing for too many peaks and valleys creating a roller coaster effect of T and E. In your practice, how do you avoid this?

BO: I use testosterone cypionate in my practice and dose according to my knowledge of its half—life. That said, I prescribe injections once or twice weekly (at half the dosage). Patient feedback is paramount to optimize one’s response to HRT. If one feels better on twice weekly dosing, so be it. Levels of both T (total and free) and estradiol are checked frequently as to avoid any significant deviations from optimal levels. ‘Ihere tends to be a less aggressive approach in the community however. I know of many patients who were given prescriptions for T cyp injections once monthly. This carries with it significant risks, namely marked fluctuations in testosterone and estradiol levels in addition to dramatically stressing (and suppressing) the HPTA.


JC: Let’s talk about TRT and cardiovascular risk. How flawed are the JAMA and TOM studies?

BO: Great question. And very timely. Simply put, the studies are flawed.

There were several major flaws in both:

  1. The men were not properly monitored and the dosages of T therefore were not restorative (to levels offering previously demonstrated cardio-protection). The men enrolled in this study only boosted their mean total T to 332 ng/dL. This is low in the context of cardio—protecfion. See previous studies that such levels are associated with an increased risk of MI compared with levels above 500-550 ng/dL (229/230).


  1. Estrogen levels were not routinely assayed. Likely many of the subjects aromatized T (testosterone) to E2 (estrogen) excessively, having not been placed on aromatase inhibitors (or similar medications). Excess circulating estrogen predisposes individuals to thrombotic events.Bottom line, and likely for a variety of reasons, testosterone in physiologic doses (at optimal levels) is cardio—protective. How could the resultant increased vitality (and tendency to exercise which itself confers protection from cardiovascular disease), muscle mass and libido be associated with elevated risk of heart attack? Aren’t these entities associated with youth? That said, adolescents exhibit very high levels of T on formal testing. When was the last time you heard of a 16—year—old male dying of a heart attack? Hmm, never.
  • 229 Ohlsson C, Barrett-Connor E, Bhasin S, et 3.1. High serum testosterone is associated with reduced risk of cardiovasmlar events in men
  • 230 The MrOS (Osteoporotic Fractures in Men) study in Sweden. JAm Coll Cardiol. 2011 Oct 11;58(16): 1674-81


JC: Is therapeutic phlebotomy a treatment for polycythemia? How many times a year should a man have his RBC’s and hematocrit measured in his blood work?

BO: Many of my patients are routinely phlebotomized. I tolerate hematocrit levels of 50. Anything above warrants concern. I tend to be aggressive about phlebotomy to avoid any potential issues due to “sludging.” That said, patients undergo laboratory testing at 3—month intervals initially. After optimizing their hormone levels, I will typically see patients (and obtain labs) every 6 months. In the interim, they are being phlebotomized per schedule (which ultimately depends upon their response to the prescribed blood draws: a STAT hematocrit is obtained prior to every phlebotomy session).


JC: Do you believe patients with an elevated PSA but otherwise presenting in healthy/normal condition avoid TRT?

BO: It is not unreasonable to utilize TRT in patients with elevated PSA provided the patient has a normal digital rectal exam (as documented by a urologist) and lacks urinary symptoms. I typically discuss these patients with the treating urologist who may opt to perform a biopsy prior to the initiation of TRT. Again, testosterone does not cause prostate cancer, but prostate cancer is hormone—responsive. Therefore, testosterone therapy should be avoided in individuals harboring untreated prostate cancer. A patient with treated prostate cancer however may be treated with the consent, and under the supervision of his urologist.


JC: What’s your strategy for the concomitant administration of erectile dysfunction medications specifically Cialis, Viagra, and Levitra while using TRT?

BO: 1 have limited experience with these medications but have on occasion prescribed them. Of course, should there be underlying vascular disease (of which erectile dysfunction is often a harbinger), it warrants concern and mandates treatment. Phosphodiesterase inhibitors and the likes should not be used as a “workaround” for small vessel atherosclerotic disease. Again, this is about health. Erectile dysfunction is a warning sign, period.


JC: Let’s discuss the disease of aging and how it relates to low testosterone. Ronald Swerdloff UCLA MD and the co-author of the Endocrine Society’s current Testosterone Treatment Guidelines recommends “measurement of testosterone on two separate occasions as well a thorough evaluation to look for chronic conditions, such as type 2 diabetes, that can lead to low T.” What is your take on aging and low testosterone?

BO: Chicken or the egg controversy reiterated. At this point, we as scientists are unsure whether hormonal decline “causes” aging or whether the converse is true. Regardless, as posed in the question, there are environmental factors to which the “disease” of aging (and age-related disease) may be attributed. In fact, there is indirect evidence that aging is 75—80% environmental in etiology. Keep in mind that “environment” encompasses ALL factors to which the body is exposed: nutrition, physical and psychological stressors and toxins to name a few. That said, many conditions such as type II diabetes and obesity, both of which have their underpinnings in insulin resistance, can cause hypogonadism.

The proverbial “quick fix” is to place a patient on restorative testosterone therapy, thereby correcting one’s lab values. This however is a short—sighted approach, in essence addressing the epiphenomenon, as opposed to the phenomenon (type II diabetes in this case), or treating the effect and not the cause. I wholeheartedly agree with Dr. Swerdloff in this regard and routinely screen my patients for disease risk factors. In this context, I address BOTH the low testosterone AND said risk factors concomitantly. This is my practice paradigm. One is not addressed without the other.

Patients are started on a rigorous exercise program (as per the protocol outlined in GET SERIOUS), advised as to proper nutrition and supplementation, placed on medication (I utilize metformin, aspirin and antihypertensives aggressively) and counseled on the management of stress. Restorative hormonal therapy is often initiated concomitantly. The effects of the above are synergistic. Lowering disease risk factors (inflammation and insulin resistance) increases testosterone levels. Supplemental testosterone, in a reciprocal manner, reduces risk factors for disease. It’s a double whammy.


JC: With the FDA’s recent ruling on adding Black Box Label Warnings to all testosterone products, is the landscape becoming better or worse for men seeking to optimize their hormones?

BO: Neutral. I believe the FDA is simply looking out for the pharmaceutical industry and the populace at large. By virtue of their labeling, the FDA is exonerating itself as a governing body by indirectly publicizing the results, albeit flawed, of the recent TRT study. This should be held in the same regard as commercial—embedded warnings issued by pharmaceutical companies. And while attorneys may be chomping at the bit to vilify prescribing physicians in the wake of such labeling, this is by no means proof of danger (and likely is the opposite in fact). Answering your question, sometimes perceived “negative” publicity serves an antithetic function, and hopefully in this case will raise awareness of the health—promoting benefits of TRT in select individuals.


JC: What changes do you see taking place on the testosterone front over the next five years?

B0: The acceptance of TRT will continue to lag behind the robust manifestations of its life-changing effects. Millions of men and women are successfully utilizing TRT currently and regaining their vitality and lust (no pun intended) for life. And without side effects. Properly prescribed, TRT is perfectly safe. Its acceptance is simply a matter of its gaining momentum through documented treatment successes. A revolution of thought is in order. We are fast moving more towards a preventive health care paradigm and ultimately into one of human optimization. The treatment of disease post—facto will soon be of days yesteryear.


JC: Talk about your practice—where is it going relative to all of the TRT clinics springing up across the country and the globe.

BO: Continuing the thought my practice is currently a hybrid. The mainstay of my practice is neurosurgery albeit with a holistic slant. I make concerted efforts to treat all patients conservatively unless there are pressing neurologic issues which mandate surgery. Anti—inflammatory agents (high—dose omega—3 fatty acids and pharmaceuticals) are utilized as are exercise and nutritional strategies. Degenerative disease of the spine (affecting a large percentage of my patients) is an age—related disease. And herein lies the tie-in to Anti—Aging and Regenerative medicine. Treating degenerative disease of the spine is nearly identical to the treatment of all other degenerative diseases: coronary artery and cerebrovascular disease, diabetes and Alzheimer’s dementia. It’s just different geography. And the aging process itself is a degenerative disease, right?

This notion will drive the expansion of my practice ultimately. Many physicians have taken this leap of faith already, as the rewards (mostly financial) of primary care medicine have become Virtually non-existent. And while it is unlikely that I will forego neurosurgery (patients will still fall ill), I plan on making every effort, through the looking glass of anti-aging physician, to alert the masses that we are simply doing it backwards.



When assessing modern day society, millions of men needlessly suffer from low sex drive, loss of energy, an inability to focus, soul crushing indecisiveness and a steadily diminishing enthusiasm for life—because of chronically low levels of their essential life blood—testosterone. Too many physicians who know little to nothing about TRT and even more lay people continue to be mystified by numerous misconceptions, both about testosterone’s effects on human biology and behavior, and about the role of testosterone therapy in adults.
Testosterone replacement therapy is a verifiable and scientifically proven way to dramatically enhance your life. It should also be quite apparent “optimal levels” can be readily restored using the proven TRT protocols of progressive physicians.
It is important to thank the small number of dedicated physicians, scientists and active researchers who have devoted their lives to understanding testosterone’s numerous effects on male life spans, and on building a factual, myth-destroying approach to TRT. This book is the result of close to 20 years of trial—and—error research, testing, refining, and a ton of blood (literally and figuratively), to deliver what I believe is THE authoritative research manual on testosterone replacement therapy.
My listed and recommended TRT protocols represent efficient strategies known to bring blood testosterone values to the highest end of the range while minimizing side effects and maintaining optimal health and safety. Rest assure, I and my research confidantes will be at the forefront of learning newer and more therapeutic protocols in the hopes of continuing the betterment of all men. You should now be informed enough to speak intelligently with your TRT doctor. Together you should be able to formulate a plan for using TRT that will positively transform your life.

The ball is in your court to take action and optimize your Testosterone levels. Remember, he who hesitates is lost (and likely the Victim of low testosterone).



Even though it can be confusing sifting through the information found on the web about Testosterone, allow us to point you in the right direction to excellent websites, books and podcasts providing helpful information and answers to FAQ regarding TRT.


I always write my reviews on Amazon, 3ee, Goodreads, Librarything and Social Media such as, Facebook, Instagram, Twitter, LinkedIn, Telegram and Google+.

If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk about it!


Frequently Asked Questions about Testosterone Replacement Therapy

Frequently Asked Questions about Testosterone Replacement Therapy from The TOT Bible


Frequently Asked Questions about Testosterone Replacement Therapy are found in The TOT Bible Book written by Jay Campbel and Jim Brown, in some part of this post you’ll face some refers to chapters which means you can find the whole conversation or reaserch study in that book.
Couple of their books are: The Defenitive TRT MANual and Burn Fat with The MBTD

So let’s get started and I hope you enjoy it, please don’t forget to share your review and thoughts with us!


Q: What is the optimal form of TOT for a newbie starting out for the very first time?

A: Listen to your physician and the diagnosis they make based on your lab results, presenting symptoms, and your unique lifestyle needs and wants. Optimally, using injectable testosterone for a total dose of 80-200 mg per week (preferably divided up in at least two injections per week) should be more than enough for any adult male to optimize their testosterone levels.

However, every man is different. There is no one-size-fits-all approach to hormonal optimization. It requires the observation of an experienced physician who can intervene if (and when) necessary.


Q: I recently started Testosterone Optimization Therapy (2 weekly injections of 60 mg testosterone cypionate) and I’m suffering from extreme and severe panic attacks. My doctor is unable to help.
Do you have any idea what might be happening 
to me? We already tried lowering the dose, but it didn’t help. I would truly appreciate your thoughts in helping me find out what’s going on.

A: Dr. Rob Kominiarek has seen this issue with some of his patients. It’s very unfortunate and problematic but select individuals with Monoamine oxidase A Single Nucleotide Polymorphism have a genetic predisposition to a slow degradation of neurotransmitter pathways. As soon as these patients take a shot of testosterone, they have full-blown panic attacks. Some attacks are so severe that they are unable to leave their homes, or even function properly. He offers a couple of reasons as to why this may happen, including depletion of pregnenolone or magnesium.
If restoring both pregnenolone and magnesium to healthy levels doesn’t help, there’s a good chance that the patient doesn’t tolerate estrogens or androgens very well (if at all). As a result, any dose of testosterone will likely lead to panic attacks, some of which may be profound. If you are one of these men, make sure you work with a physician who truly understands this condition. At the very least, have your doctor reach out to Dr. Kominiarek at


 Q: My doctor recommends Nebido, and argues it is far superior to all other testosterone esters. He is an author of a standard endocrinology textbook, and the head of the WHO Center for andrology. What do you think about Nebido or Aveed?

A: We are very familiar with Professor Eberhard Nieschlag and his comprehensive 2012 textbook Testosterone: Action, Deficiency, Substitution. There are actually citations from his research in this book.

Nebido and Aveed are actually brand names for testosterone undecanoate. It’s an old-school version of testosterone reengineered as an injectable form of delivery. It used to be available under the trade name ‘Andriol’, and was available in capsule form. Although it’s a very weak (and expensive) form of testosterone, there are no observed side effects from its use on the HPTA (Hypothalamus-Pituitary-Testes-Axis), also known as the HPGA (Hypothalamic–Pituitary–Gonadal-Axis). Apparently, it doesn’t disturb follicle-stimulating hormone (FSH) or luteinizing hormone (LH) levels either. Nebido has been used in parts of Europe for more than a decade, and Aveed in the USA for close to 4 years. As we already wrote in Chapter 6 practice-based knowledge tells us that this medication looks great in theory but fails in what is most important:
The end-user experience. Besides the issues previously discussed that most patients complain about, another massive issue we have is with the injection volume used for the initial dosing (750 – 1,000 mg). That is a lot of injection volume. With that much fluid making its way into your body, there is a great risk of pain at the injection site, or accidentally injecting into a blood vessel (leading to a potential pulmonary embolism). We don’t want that!


Q: On a long enough time horizon (i.e. months), is there really any difference between testosterone cypionate and testosterone propionate if you inject both at least 3x/ week, given that you use the same dosage of testosterone equivalently?

A: As far as efficacy, milligram for milligram it probably won’t matter as much. Injectable testosterone is injectable testosterone, plain and simple. We’d bet that if you did blood work for 7 days in a row, you’d have elevated testosterone levels for each day that you injected propionate (due to the shorter half-life of the propionate ester, as previously discussed).

Likewise, you’d have days without elevated levels when injecting cypionate (due its longer half-life). Therefore, there may or may not be a marginal benefit to using propionate, since you’d be at higher levels every day. The days of having higher levels should avoid any low points (troughs) potentially experienced by patients using the longer-acting testosterone esters (i.e. Cypionate or Enanthate). This is another reason why injecting daily is a recommended option, especially for patients who have lifestyles where it makes sense to do so, as there will never be any troughs throughout a 7 day week.


Q: I’d really like for you to answer this question for me (as the bro and doctor insights are all over the place). How long will it take for testosterone to show effects? FYI, I use a compounded cream at 200 mg without AI or hCG.

A: There was an excellent study done in 2011 that investigated this very same question. Here is what the study found, verbatim:

  • Effects on sexual interest appear after 3 weeks plateauing at 6 weeks, no further increments beyond.
  • Changes in erections/ejaculations may require up to 6 months.
  • Effects on quality of life manifest within 3-4 weeks, but maximum benefits take longer.
  • Effects on depressive mood appear after 3-6 weeks with a maximum after 18-30 weeks.
  • First effects on erythropoiesis (increased red blood cell count) after 3 months, peaking at 9-12 months.
  • Prostate specific antigen and volume rise, marginally, plateauing at 12 months; further increase related to aging rather than therapy.

Effects on lipids appear after 4 weeks, maximal after 6-12 months. Insulin sensitivity may improve within few days, but effects on glycemic control become evident only after 3-12 months.

  • Changes in fat mass, lean body mass and muscle strength occur within 12-16 weeks, stabilize at 6-12 months, but marginally continue to improve over years. Effects on inflammation occur within 3 to 12 weeks.
  • Effects on bone mineral density detectable after 6 months but continue for at least 3 years.


Q: I’ve listened to your podcasts and I want to understand your final stance on hCG.

A: Experimenting, and measuring the results of said experimentation, is the only guaranteed way to find out what works for your body because we are all biochemically unique. hCG monotherapy (discussed in more detail in Chapter 10) is used by physicians to elevate testosterone levels (by increasing luteinizing hormone).
There is research indicating that it works especially well with younger men who don’t want to disturb their endogenous (natural) testosterone production while maintaining their fertility at the same time. Dr. Crisler (interviewed in Chapter 12) recommends using hCG at 250-500 IU (international units) per shot as part of his injection protocol (a.k.a. The Crisler Method687). hCG can also be used daily at 100 IU with great success, due to its ability to produce randomness in the serum androgen profile at varying points in the day.

As we noted earlier in the book, this dosing strategy mimics your body’s natural testosterone production. If retaining your fertility is important to you, it is one of the top medications to use in combination with testosterone. Using hCG also prevents testicular atrophy for men who prefer having full testicles. If you do not use hCG, you will still retain gonadal function. Your  testicles will be less full, but you will still be able to ejaculate and reach orgasm as normal.

Jay and Jim DO NOT use hCG as they have experienced increased E2 conversion, acne flares and an imbalance between testosterone and estrogen levels. They are also in their mid-40’s and have no interest in fathering any more children. However, it’s important to note that experiences on hCG can be very subjective. Some users feel great without hCG and others feel great on it. If you are using it when first starting TOT, it may be difficult to determine what its effects are, especially in comparison to testosterone administered by itself (i.e. without any other drugs or medications). The only thing you can do is experiment on yourself, noting any physiological changes or side effects, while also drawing labs to document variations over time.

There are clearly luteinizing hormone (LH) receptors all over the body, and theoretically, using hCG can work well to restore improved mood and well being (for those who respond well to it). Although LH and hCG bind to a common receptor, emerging evidence suggests that LH and hCG have different biochemical downstream effects. Understanding that we are all biochemically unique, this study substantiates why not all men will respond in a uniform (i.e. positive) fashion when using hCG.


Q: When on injectable TOT and preparing for a blood test, how long should I wait after doing the injection before going to the lab for the test?

You want to get your labs done based on what your physician is specifically looking for. Most of them want to see your levels when peak plasma values are attained. Peak values are generally attained 1.5 to 3.5 days after the injection, depending on the ester being used. Propionate would be 36-48 hours post injection, and the longer-acting esters (cypionate or enanthate) would be 48-72 hours post-injection. For example, if you’re using testosterone cypionate and your doctor wants to see your peak plasma levels, take your dose on Monday morning and get blood work done on Thursday morning.


Q: I hear the term HRT (hormone replacement therapy) a lot. Is that for women? How is TOT different from (or the same as) HRT?

Here is the definition of HRT, as defined by Wikipedia:

“…any form of hormone therapy wherein the patient, in the course of medical treatment, receives hormones, either to supplement a lack of naturally occurring hormones, or to substitute other hormones for naturally occurring hormones.”

The term is definitely more visible in women’s circles, referring to hormone replacement for pre- and post-menopausal women. In this instance, it involves the use of one or more medications designed to artificially boost hormone levels. The main types of hormones involved are estrogen, progesterone/progestins, and usually testosterone. Just as we changed the acronym TRT to TOT in men, Dr. Jim Meehan and Monica Campbell are doing the same for women by changing HRT to HOT (Hormone Optimization Therapy).

Hormone Optimization Therapy (HOT) can be just as effective for women as TOT is for men, from a treatment standpoint. As we stated in the preface of the book, there is plenty of scientific evidence showing that HOT for women is highly effective and safe. There are WAY too many popular myths surrounding women and HOT that can be easily debunked, and we believe this topic warrants an entire book unto itself. And that’s exactly why Monica Campbell and Dr. Jim Meehan are releasing their companion series book titled Cracking the Fountain of Youth Code: The Complete Woman’s Guide to Becoming Sexier, Leaner, Happier and Empowered for Life in 2018.


Q: I was diagnosed with varicoceles in my left testicle, and I’m going to have the microsurgery. Will I need TOT post-surgery to maintain optimized hormone levels for the rest of my life?

A: As many as 15% of men have varicoceles, which are masses of enlarged and dilated veins in the testicles. There is new evidence showing that varicoceles, long known to be a cause of male infertility, interfere with the production of testosterone. In your situation, it depends on how well your testes are producing LH, both before and after the surgery. You need to work with an experienced and progressive doctor who will monitor important biomarkers, before and after your surgery, to effectively determine if you will need TOT for the remainder of your life. There are multiple cases in the scientific literature showing men who have recovered without having to use TOT.


Q: How much of a hassle is it to go from self-medicating your testosterone therapy (grey market) to being under a doctor’s care?

A: This is an excellent question. It really depends on where you’re being self-medicated. Are you in the USA? How much does it cost you to get your hands on testosterone, acquire ancillary medications and get your blood work done regularly? It is crucially important to find a doctor who is not only willing to prescribe testosterone, but who will also monitor you and your blood work properly. We highly recommend working with doctors via telemedicine providers who can treat you remotely. Having an outside perspective on your blood work, and receiving treatment from someone who is qualified and objective, will only benefit your health.

If you have medical benefits, many of the anti-aging medications (Metformin, Dessicated Thyroid, etc.) and TOT ancillaries (Arimidex, hCG, Nolvadex or Clomid, etc.) discussed in the book can be billed through insurance. Some of the medications will be more expensive than others, and sometimes you will be denied access on the basis of certain factors. Said factors can include (but are not limited to) your individual diagnosis, your age and the level of coverage you currently have. Having a physician who can counsel you through your attempts to find a balance between testosterone and estrogen is critical. No dosage, or any reaction to said dosage, is universal to all humans. Any hormone therapy is, as Dr. Crisler states, ‘dropping a pebble into an ocean’. In other words, optimizing your body can be a complicated process. The more you know about using TOT and how it may or may not affect your individual biochemistry, the higher your chances of long-term success.

ONCE MORE: If you live in a country or state where it is illegal to administer testosterone without a doctor’s prescription, then choosing the route of self-administration without a legitimate prescription is breaking the law.


Q: After researching TOT, it seems that lots of bodybuilders have died of renal failure – will testosterone damage my kidneys?

A: Absolutely not. Do not confuse the supraphysiologic (i.e. excessively high dosages of many drugs, including testosterone) that professional bodybuilders use with the therapeutic dosages of testosterone found in TOT. There is not a single study found in medical literature which proves that testosterone causes issues with the kidneys. The bodybuilders that come to mind with kidney issues were either genetically prone to these issues from the start, or using other kidney affecting drugs (such as diuretics and NSAIDs) while ignoring the increasing warning signs.


Q: What if I develop a rash around my injection site?

A: It is possible to experience an allergic reaction from the chemical that keeps the testosterone ester stable in injectable solution form (usually ethyl oleate or propylene glycol). Very rarely, an allergic reaction to an injection will lead to a localized skin infection. Often known as cellulitis, it appears as a burning sensation at the point of injection. Sometimes, the skin turns red or fills up with white blood cells. If you are experiencing any of these symptoms, it may be a good idea to see your doctor right away. In the worst case scenario (and this is rarely seen or experienced), your doctor might have you do a round of antibiotics for several days to treat the cellulitis.


Q: About a day after injection, I’m getting some soreness/ bruising at the place where I injected. Is that normal? I just recently started TOT.

A: Yes. As a newbie to TOT, when first receiving intramuscular injections, you may experience minor soreness at the point of injection several hours later. It feels just like the soreness you’d experience if someone punched you in the arm. Most of the time you will feel nothing, but either way it’s nothing to worry about and you’ll just get used to it. Eventually, you won’t feel anything at all! In rare instances, you could be having a reaction to the ester that involves a greater amount of pain and swelling.


Q: Do you recommend the usage of a 5/16 gauge or 1-inch insulin syringe to inject testosterone intramuscularly (thereby potentially reducing scar tissue formation)? What is your take on this?

A: This is a good question, and it bears an intelligent response. The use of an insulin syringe (27-31 gauge) to inject testosterone, both intramuscularly and subcutaneously, is strongly recommended (even though few physicians provide these options to their patients). These syringes are usually less than 0.5 inches long and have a very narrow needle barrel. Injecting with such a small needle drastically minimizes the chances of injection scarring, especially over a lifetime of injections. One major consideration you should keep in mind during injections is your body fat levels. After all, you are taking a needle that is less than a half inch long and trying to reach into your muscle with it. If you have a high percentage of body fat, you may not be able to get through the fat into the target area. It is also extremely difficult to push the testosterone solution through the syringe when injecting because of the thinness of the needle, so take your time and become skilled at Many men are now using insulin syringes to inject their TOT subcutaneously. As already said in Chapter 8, feel free to give this option a try.


Q: I’m 32 and obese at 5’7” and 285 lbs. I’m seeing an endocrinologist in a few days and I’d like to know what my options are?

A: Being FAT (i.e. obese) will limit your ability to experience optimal results while using TOT. Too many men think that they can live a FAT lifestyle and use TOT as a magic bullet to get good results – WRONG! Testosterone is not a panacea or a magic pill. It’s one part of living an optimized lifestyle. Using TOT when you are obese can lead to issues with the aromatase enzyme, ultimately leading to high E2 readings (estradiol) that will likely cause negative estrogenic side effects. These effects include increased estrogenic fat deposition, moodiness, water retention, and feeling ‘off ’ due to a lack of balance between testosterone and estrogen. More research is coming out by the day, indicating that being obese (with a testosterone deficiency) dramatically increases your risk of death.


Q: Does TOT make me sterile and unable to have children?

A: This is a myth. If you want to have children, make sure you include either hCG, clomid, and/or hMG therapy as part of your TOT protocol. As previously stated, you should also visit your urologist to get a measured sperm count in order to understand your baseline values before starting TOT. It also wouldn’t hurt to freeze your sperm in the event of a worst-case scenario. Usually, TOT will not permanently damage your ability to get a woman pregnant. In the worst cases, we have seen a rigorous course of hCG, clomid, and/or hMG restore fertility within six months, and sometimes sooner than that. These ‘worst cases’ include men who were on TOT for more than 10 years and were totally inhibited via low luteinizing hormone (LH) and follicle stimulating hormone (FSH) levels. Even these men restored their fertility completely!


Q: With the sensationalist claims from 2014 through 2016 about testosterone increasing the possibility of CV (cardiovascular) events like heart attacks, strokes, etc… and your book clearly dispelling them as poorly interpreted data from older men in higher risk population groups, what is the prudent course of action knowing that there are NO CONCLUSIVE long-term studies proving the safety of TOT?

A: This a great question. We have already listed and discussed the myriad of studies documenting the safety and benefit of TOT in relation to the risk of cardiovascular disease. In fact, we’ve already proven that there are NO conclusive studies showing a definitive association between statistically significant ADVERSE cardiovascular events and TOT in otherwise normal men. The benefits of testosterone, as opposed to being wholly biochemical in nature, may be a function of the hormone’s effect on fatigue. Secondly, it increases one’s tendency to exercise and pursue a more physical lifestyle. This, by virtue, provides protection AGAINST coronary disease. No one questions the health-improving effects of exercise in aging individuals, right? But let’s play devil’s advocate and assume the worst. From this standpoint, all you can say is that the data is somewhat mixed with respect to an overall consensus. However, considering that the “risk” associated with TOT is likely a function of flawed study design, we say HELL YES – it is WORTH the risk! At 46 years of age, aging backwards with respect to our appearance and measurement of our metabolic health, we are living proof that the reward crushes the perceived risk. And if you accept that TOT provides you the key to a real life of vigor and increased energy, is the tradeoff of having neither really worth it to you? If you answer YES, you should ask for a refund for your purchase. This book is not for you.


Q: I have had trouble finding a good TOT doctor in Denver without spending upward of $3,000 just to get started. I paid for my own lab work, used the bloodwork video you have posted online and put myself on TOT using black market testosterone. So far, everything has been great. Do you know of a doctor who would work with me on this, without forcing me to go on a hormonal /emotional rollercoaster just to “prove” that my natural levels are crap,  and therefore qualify for a legitimate TOT prescription?

A: This is also a great question, and the folks at CHEKD have provided me with the best answer. You would not need to stop your hormone supplementation. On your initial panel, they will detect you are taking an androgen. They will encourage you and all men in similar situations to be honest and transparent. If they know you are using testosterone, they will continue your TOT without disruption but will modify the protocol (i.e. your dosage) to get all of your numbers within an accepted and healthy range. CHEKD’s Expert Health Providers will want to know what you were using, for how long, and so on. If you are young (less than 35 years old) and are only using underground AAS, then the doctors will have you stop using AAS and do an HPTA stimulation protocol.


Q: What level do you attempt to keep your total testosterone, free testosterone and estradiol numbers at? I know it’s all dependent upon an individual’s biochemistry and needs, but just curious at where your levels remain on a week to week basis?

A: This question cannot be answered universally. We can paint a broad picture by saying that numbers should typically be within normal lab ranges (along with the absence of symptoms). Jay has been very open about his total testosterone lab readings that come from 150 mg of injectable testosterone per week (normally spread out over 2-3 injections, depending on lifestyle convenience). His peak (highest levels) to trough (lowest levels) over a 7-day moving average are normally about 1450 to 720 ng/dL, respectively. What’s most important, however, is how one feels in the absence of side effects. We consistently hear from patients about their doctors trying to keep their total testosterone numbers in a ‘mystical’ but measurable range between X and Y. This is silly. As long as your physician understands the half life of the testosterone delivery system being used, only a super high level (likely over 2200 ng/dL) that is not measured within 24 hours post-injection would be any reason to lower your dosage and measure again.


Q: Can you define the optimal weekly dosage, and also discuss the upper range limit of weekly injectable testosterone dosages to stay within ‘therapeutic levels’?

A: There is no such thing. What’s optimal for you might not be optimal for me. Again, this is why it’s imperative to work with a physician who is skilled at “dialing you in” while you are on TOT. “Normal” injectable dosage ranges are between 80-200 mg per week. The highest dose we have seen progressive physicians use to help a patient stay within accepted total testosterone levels is 250 mg per week. Therapeutic total testosterone levels are somewhere between 650-1500 ng/dL, and that number coincides with the elimination of negative side effects.


Q: Hi Jay and Jim! I’m an emergency room doctor transitioning into Integrative and Functional Medicine (i.e. leaving ‘Sick Care’). I see so many well-known doctors who mention starting patients on hCG and an Aromatase Inhibitor when starting TOT. Can most men receiving TOT do fine in the long term without hCG and Arimidex? To me, extra injections with hCG, on top of taking extra meds, makes compliance and biomarker evaluation more complicated.

A: Thank you for your question! You certainly raise some great points. Most of the progressive physicians in the optimization space will start patients on testosterone first, and then take bloods in 4-6 weeks to get a better idea of what type of estrogen response is taking place before treating it (if necessary). Of course, if the patient comes in with estrogen levels that require immediate action via treatment (normally with an aromatase inhibitor (AI) as the standard front line therapy), a conservative dosing approach with regular blood work is advised. With hCG, it depends entirely on the needs of the patient. This means that if the patient desires fertility, starting with hCG may be the best course. If fertility is not a desire, starting the patient on testosterone and getting a baseline for blood work could be advantageous to see if hCG adds real-life value to the patient’s TOT or not. Also, in regards to AI medications, the newest research – cited throughout this book – shows that they can wreak havoc on bone mineral density (BMD). We believe these medications should be used on rare occasions as a last resort. If they must be used, the minimum effective dosage (MED) principle should be applied with the immediate goal of weaning the patient off the AI as soon as a therapeutic level of estrogen (E2) (in the absence of symptoms) is attained.


Q: I wonder if you guys can offer your input on the relationship between TOT and obstructive sleep apnea.

A: We already discussed this in Chapter 12, but it bears repeating. We think the connection between obstructive sleep apnea and testosterone has to do with the tendency to gain water weight on testosterone, especially when estradiol levels are not properly controlled. Normally, this affects a small number of people. It also occurs in men with too much body fat. As we’ve stated multiple times in the book, reducing body fat will always improve EVERYTHING in relation to health, fitness and extending your life.


Q: I wanted to get your take on an aspect of my TRT that my physician seems to lack knowledge in. For the past 2 years, I was on 160 mg of testosterone cypionate (80 mg on Sunday, 80 mg on Thursday). I was also prescribed 0.25 mg of Anastrozole for use alongside each shot, but we discontinued it because we found that it dropped my sensitive E2 levels too low. Then, my hematocrit levels seemed to jump up into the 51-ish percent range, so I began donating blood every 56 days. That didn’t seem to regulate my hematocrit levels in the long run, so my physician slowly dialed back my testosterone dose, where it is now at 50 mg on Sunday and 50 mg on Thursday. My hematocrit levels seem to still be creeping up every 2 months, and now I am barely under the limit for where the Red Cross will allow you to donate blood. Do you have any suggestions on how to keep hematocrit levels under control without having to do blood donations every 9 weeks for someone like me that appears to be more susceptible to polycythemia? I really don’t want to drop my testosterone dose any lower.

A: This is a great question! The answer is found in Chapter 12, with a thorough explanation provided by Dr. Rob Kominiarek on understanding the difference between polycythemia and erythrocytosis. However, your question is worthy of answering in relation to your specific points. First of all, your doctor (like most on this issue) is confused. It is not polycythemia vera, but erythrocytosis that is causing your hematocrit levels to increase. This is actually a good thing because you are increasing the oxygenated blood supply available to your body.

There are 3 things you can do.

  • Increase the FREQUENCY (not the dosage amount) of your injectable testosterone dose to daily or every other- day shots (i.e. NOT your total weekly testosterone  dosage, that stays the exact same). As a result, each individual dose will be smaller.
  • Improve your cardiovascular efficiency and drop body fat. Do steady state cardio at a heart rate of 125-140 BPM (i.e. low to moderate intensity), 4-7 days a week and 30-45 minutes per session.
  • Have your platelets measured. Elevated platelets would be a much greater indication that you need to be phlebotomized. If there is no platelet elevation, besides following the first two steps, DO NOTHING as your levels are well within normal ranges (i.e. safe and healthy) as already discussed by Dr. Kominiarek in Chapter 12. We would also ask you about how you are feeling. If you are tired, sluggish, and feel out of breath, then that *may* be a sign of your blood thickening and a good indication that you should consider donating blood. We can’t blame your doctor here, as very few physicians understand this situation because it involves science that is currently being developed. Much of the accepted practices regarding phlebotomy are based off incorrect interpretations of past misunderstandings. Dr. Neil Rouzier has research data he collected from his patients, and based on that data, he does not phlebotomize patients with hematocrit values under 55% when there is no corresponding elevation in blood platelets. As stated in the book with Dr. Rob Kominiarek’s explanation in Chapter 12, if you feel fine when your hemoglobin levels are under 22 and hematocrit levels are under 54%, there are no conclusive studies indicating the need for therapeutic phlebotomy (as long as your physician is also checking your platelets for a corresponding elevation).


Q: What is your take on SARMs (Selective Androgen Receptor Modulators)? Are any of them truly worth using instead of TOT? What about in combination?

A: While there are numerous ‘Fit Bros’ and ‘Underground Bodybuilding Board Gurus’ who claim otherwise, we have read all of the research pertaining to this question. In comparison to TOT, the answer is an unequivocal NO. Not a chance, actually. The use of typical SARMs such as Ostarine (there are many others that will go unmentioned) will not fix declining testosterone levels. Talking to many users from the underground fitness scene, it’s a split decision where some people ‘might have gotten an effect’, while others claim adverse reactions or none at all. However, most of these men are using SARMs in a cyclical fashion and have no idea what is happening to their estrogen and testosterone levels while using them. The majority of these users are also NOT drawing proper labs to evaluate their biomarkers, nor are they working with physicians. If you have suboptimal hormone levels and have attempted to maximize them with proper lifestyle habits, then the best way to get optimized is with TOT.


Q: Is there hope for 30+ year olds who want to reach and maintain optimal testosterone levels without TOT? I think it’s really hard to keep +800 ng/dL naturally at this age. Do you think it’s possible if all of your lifestyle factors are optimized, or is it really just a case of trying to fix something that inevitably goes down hill (and TOT is thereby the best option for lifelong testosterone optimization)?

A: There are genetic components, and certainly an onslaught of environmental factors involved in trying to speculate if you will have your testosterone levels within an acceptable range at 30 years old. As we’ve clearly explained in this book, due to living in large populated areas, most male endocrine systems are under siege on a daily basis from environmental contaminants. As you get older, the ultimate way to fight the natural decline of your hormonal systems is through TOT with a progressive doctor who has a broad experiential based practice. There are some men (few, we might add) who can stay above 700 ng/dL of total testosterone and maintain high levels of free testosterone into their 50’s. However, most men will feel the inevitable decline by ages 40 and up. And some men will experience it even sooner. We highly recommend you optimize all the lifestyle factors that you can, and don’t focus so much on hard numbers. If you are not experiencing negative symptoms, you are probably in the generally accepted total testosterone ranges of 500-900

ng/dL. With that said, we strongly recommend you track your testosterone levels every year and see if you can identify a linear decline over time. At 30 years old, if you don’t have any negative symptoms present, simply get your hormone levels checked once a year and keep

track of them that way. Of course, if you have low numbers AND the negative symptoms, then some type of intervention is warranted. Whether it’s lifestyle changes (such as reducing cortisol, lowering body fat and improving adherence to proper nutrition and resistance training, etc.), or some type of clinical intervention (such as hormone optimization), do it NOW!
Most men today will see a decline in hormone levels, and a great majority of them will have symptoms that justify some type of correction. For most of those men, TOT becomes a lifelong solution for maintaining optimal levels of health.


Q: Can you provide advice for folks in the UK, where this type of medicine is perceived as legally selling ‘steroids’ (versus a perspective of well-being and anti-aging)?

A: This manual arms you with the information needed to have those types of conversations with healthcare providers. We highly recommend you have them read this book! There is more and more evidence accumulating on a daily basis which shows that out-of-range hormone levels represent a REAL global health risk. As always, I would approach this subject with the end goal of preventing various disease processes. When meeting with a clinician (physician), it is always advisable to print out the studies that you will base your arguments on. That way, you can make a clear and concise case for using TOT. Remember that these people are extremely busy! Therefore, if you don’t make a great case in front of them with your claims backed up and available at that exact moment, you greatly decrease your chances of opening their minds on this subject. It is our opinion that within 10 years, TOT will be a widely accepted practice, even in areas where it’s currently viewed as ‘fringe’ (most of Europe and Asia).


Q: What’s your take on long term risks vs. benefits going into one’s 40s/50s/60s?

A: If you have a clinical need for TOT, not being on it and suffering the inevitable decline of your testosterone levels is far worse than feeling optimized and ‘being unaware’ of the longterm risks (if any). Would you rather get old and suffer, due to the fear of the unknown? It’s not a good way to live your life!


Q: Free testosterone vs total testosterone for assessment:
free testosterone levels have dropped (-65% due to SHBG doubling), much more than my total testosterone levels (-35%) over the last 4 years. Are there any specific lifestyle recommendations you’d make to help reverse this?

A: Lose body fat, improve diet and exercise (via resistance and cardiovascular training). Fix everything naturally first via optimizing your lifestyle factors, and then medicate with TOT once all lifestyle factors are accounted for.


Q: I know 200 mg/mL injectable testosterone weekly is pretty common, but I’m on 100 mg/mL a week. If I want to know what gauge I should use to determine the dosage, would it be just “how I feel’?

A: Essentially, yes. It comes down to regular blood work in combination with how you feel. Two primary goals of TOT are to balance the ratio between testosterone and estrogen, and improve one’s happiness. Happiness is defined as “I feel great, full of energy ready to take on the world.”


Q: Is there a natural way to produce extra testosterone? I’m in my 50’s now and would like to increase my libido. I’m wondering if there is a safe way to raise my testosterone levels?

A: Not really. If all your lifestyle factors are dialed in and you are genetically blessed, you can likely stay in mid-range until 40. But after that it’s a downhill road, especially if you’re living in densely populated areas (due to the environmental siege brought on by endocrine-disrupting chemicals).


Q: How do I find a reputable TRT clinic/physician in my area? What should I be looking for?

A: Great question. Look for an experiential-based practice. The physician should have a documented record of working with multiple patients (ideally hundreds), both males and females. Asking them if they’ve read our book will help too. If you’ve read the first book and this updated version, you will be fully educated, and be able to ask them the necessary questions. Remember to use the 10 questions found in Chapter 8, under “Vetting Your TOT Doctor.”


Q: I had a great follow up with Defy’s Dr. Justin Saya yesterday. I’m going to be switching to daily intramuscular (IM) injections with a 29-gauge, 0.5 inch syringe. I’m looking for injection sites to rotate. Any suggestions on which sites I can rotate on a daily basis?

A: Another good question. When considering the possibility of undergoing injectable TOT for the remainder of your life, remember that you’ll be poking a lot of holes in your body. As such, understanding how to inject yourself with small gauge needles is definitely a learned art form.
It takes time and practice, and you definitely want to make sure you minimize injection scarring. You should consider the upper arms (tricep/delt area), the lateral (outside) side of the quads, the outer glute and the lower abs (for those who are able to effectively inject subcutaneously). We demonstrate all of these injection locations in TOT University.


Q: I’m an older gentleman (just turned 63) and have never used testosterone in my life. I’ve probably been sufferin from a deficiency for 20 years or so.
Is it going to take me 
longer at my age to get dialed in (i.e. achieve an optimal balance between testosterone and estrogen) than it would if I had started TOT sooner?

A: Thank you for your question. We’re really glad you made the decision to become proactive. It’s never too late to optimize your health. As long as you don’t suffer from any other unknown or unusual health problems, and work with a progressive & experienced physician who is skilled at working with patients like you, it should not take longer than 3-4 months to get you fully dialed in. And quite honestly, if you’re severely deficient in testosterone, you should see noticeable improvements within a couple of weeks in your cognition, mood, sex drive and energy.


Q: I was recently diagnosed with Klinefelter’s syndrome at the age of 24. My doctor is recommending I start TOT, but I would like to try and preserve my fertility at the same time. What are my best options?

A: Klinefelter’s syndrome is the most common form of primary hypogonadism (Class 1), where men are unable to produce sperm or sufficient levels of testosterone. Normally, men

diagnosed with your condition become infertile, as the extra X chromosome affects your ability to produce sperm. The good news is that most studies show TOT being effective in allowing for a normal and productive life (improved cognition, normal fertility, enhanced sense of well being). There are also studies supporting specialised fertility techniques, such as microsurgical testicular sperm extraction and intracytoplasmic sperm injection, that have helped some men with Klinefelter’s syndrome to father children. Also, make sure you are working with a physician who is experienced in working with men who are diagnosed with Klinefelter’s.


Q: Will it be an issue going through airports and countries while traveling with testosterone and syringes? Do I need to have a prescription with me?

A: You should have a copy of your prescription, or at the very least have your medications indicated with the prescription labeling on the packaging and storage bag. It is unlikely to ever be an issue. For convenience purposes, however, pack your TOT equipment in your checked baggage using something like this diabetic organizer bag.


Q: Thank you for taking the time to read this. I have read your TOT Bible, The Metabolic Blowtorch Diet, listened to most of the TOT Revolution podcasts, and been on TOT for about two months. Against your recommendation, I began TOT with a body fat percentage of about 24%. My blood work prior to beginning TOT showed signs of subclinical hypothyroidism with a 9 TSH but normal T3 & T4.

Full list of what I am taking: testosterone, HCG, Anastrozole, multivitamin, DHEA, vitamin D, whey protein, and the IC-5. I am endomorphic. As I look to incorporate the Blowtorch diet, would you suggest I stick with intermittent fasting on training days until I get around 20%, then begin feeding on training days? Or, should Ibegin with the max fat loss protocol and still feed on training days now?

A: Great question. If you are not a newbie to training, we would do the diet as normal but reduce carbs significantly by 3PM on training days. Obviously, because you are an endomorph, your carbs need to be greatly reduced anyways. Make sure you are doing your cardio 2x per day on fasting days. We would also recommend you fast at least 18 hours (or longer preferably) on your fasting days. Also, no heavy meals after 8PM on long fasting days. Try to make them mostly fat and protein. We love casein protein, almond butter, MCT oil and cinnamon blended together in a shake. We also recommend you ask your doctor to prescribe you Metformin and desiccated thyroid.


Q: Thanks for your book and podcasts! Just a quick question concerning your emphasis in some of the podcasts on the destruction that the toxins in our environment have on the endocrine system. If one was to optimize their hormonal levels synthetically, would they still have to worry about the various toxins in the environment (and in food), or not as much? Should they still be avoided as much as possible if one is fully optimized? I just don’t see how it is possible to avoid the bombardment of toxins without spending fortunes on grass fed meat, personal care products made from natural ingredients, filtered water, or going outside! Even then, who knows how much we are still exposed to? Do you still avoid the toxins as much as possible by eating organic foods, grass fed beef and whatever else, or is it not as big of a deal provided you combat the toxin-induced effects with medications/supplements (i.e. being hormonally optimized)?

A: This is a great question and your insights are correct. In a world which is increasingly harmful, not only to human beings but all forms of life, hormonal optimization is the best course of action to protect yourself. Consider it a fail safe against the daily bombardment to our endocrine systems. Furthermore, if one has the means to afford it, we still recommend taking further precaution by eating organic and/or grass fed meat and wild caught fish where possible. Also, using the preferred supplements and ancillary medications found inside this book will only further improve your results. We believe as time goes on, we will have research to verify the diseases created by these environmental toxins. Therefore, consider hormonal optimization as one part of your overall strategy to limit your exposure to them.


TOT Resources

Even though it can be confusing to sift through the information found on the web about testosterone, allow us to point you in the right direction to excellent websites, books and podcasts providing helpful information and answers to commonly asked questions regarding TOT.


If you take a look at the most impressive physiques in the world, whether as a weekend warrior or an athlete competing at the highest level, they all have one thing in common: A professional, qualified coach who helps them dial in their nutrition, training and competitive mindset. They don’t waste time or bang their heads against the wall trying to figure out everything all by themselves. They leave all the hard thinking and decision-making to somebody else, so they can do the one thing they’re supposed to do: Consistently execute the plan that is known to WORK! If you want someone to guide you through your fitness and hormonal optimization journey, you can personally work with us 1-on-1. We will provide you with EVERYTHING YOU NEED, completely customized to your body type and goals. Visit to find out more. It might be the best decision you will ever make for optimizing your lifelong health!

The Science Team

Dr. Jim Meehan
CEO of 

Dr. John Crisler
Founder of and

Dr. Robert Kominiarek
Founder of,,

 Dr. H. Merrill Matschke
Board Certified Urologist. Fellowship trained expert in Andrology/Men’s Sexual Health & Wellness,


I always write my reviews on Amazon, 3ee, Goodreads, Librarything and Social Media such as, Facebook, Instagram, Twitter, LinkedIn, Telegram and Google+.

If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk about it!


Dr. Brett Osborn’s Recommended Supplements from Get Serious Book

Dr. Brett Osborn’s Recommended Supplements from Get Serious Book

Dr. Brett Osborn’s Supplements comes in Get Serious Book, Dr. Osborn is a board-certified Neurological Surgeon with a secondary certification in Anti-Aging and Regenerative Medicine. He Recommended some supplements in his book Get Serious that you can review in this post. please don’t forget to share your comments and thoughts below!


Work Your Brain, Protect Your Brain

Exercise is protective of the heart, we all know that. The transient stress imposed on the heart (by the working muscles) makes the heart a more efficient pump through a variety of mechanisms that will not be detailed here. Suffice it to say that getting your heart rate up every day is beneficial. Sitting on your ass all day exerts just the opposite effect.

As detailed elsewhere in this book, your brain benefits from exercise as well. I know, it’s not a muscle. Physiologically, mechanistically and structurally, it is in no way related to muscle. But it can be worked as muscle is worked during exercise.

Exercise forges neural pathways in the brain. Let’s face it, there is a component of learning in exercise. As you learn to write with your left hand, for example, you learn to properly execute a squat. The process of learning literally rewires the brain. That’s why it takes time. You cannot master the squat overnight.

Why? The brain has to change. Neuronal connections or “synapses” are formed through very complex biophysical mechanisms under the influence of growth factors such as NGF (nerve growth factor) and BDNF (brain-derived nerve factor).

These “neurotrophins” provide neuroprotection, exert anti-inflammatory effects on the brain, reverse age-associated spatial memory loss, and enhance learning. Akin to foods with high levels of antioxidants, NGF and BDNF act as free radical scavengers as well. And you know what free radicals do to your brain? Let’s put it this way: free radical-induced damage has been implicated in the genesis of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

In the Alzheimer’s brain, there is noted degeneration of “cholinergic” neurons, the subset of neurons which use a chemical known as acetylcholine to talk to one another. These are critical to the formation of new memories which is why grandma can’t remember what she had for dinner last night, yet recalls the names of her childhood friends. Tell grandma to get more exercise! Studies have shown that the associated up-regulation of nerve growth factor (NGF) could reverse the destruction of cholinergic neurons seen in the Alzheimer’s brain.

But don’t wait until you develop Alzheimer’s dementia to start running. Start now! Increased physical activity is protective of the brain as it prevents the progression of age-related brain atrophy. And this is not only inclusive of the brain’s memory centers, but of every region of the brain. Yes, neuronal death is inhibited by physical activity. This too is likely a function of stimulated expression of nerve growth factors. There is also recent evidence that the augmented blood flow to the brain during exercise promotes neurogenesis. Exercise can enhance both your learning abilities and memory!

How else can you turbo-charge your brain? Easy. Learn a new skill (like a properly executed squat or a deadlift). Or what about a new language? Try holding your fork with your non-dominant hand. Can you juggle three balls? No? Well then learn. I routinely do problems from SAT or LSAT prep books under time constraint to keep my mind sharp (in addition to keeping up with my ever-endeavoring children).

Daily mental challenges are important, but not because they will make you “smarter” as is often advertised by those standing to earn millions, effectively selling intelligence. I mean, who doesn’t want to be smart? Mental exercise like physical exercise is task specific. As discussed in another chapter, the concept of “functional training” is bunk. You don’t swing a weighted golf club to better your swing. This does not work! And may in fact prove detrimental. One task does not translate to the other. The best way to better your golf swing is to… play golf! And the same is true for your brain. It is unlikely that your I.Q. will skyrocket as a result of these “brain games,” however you may become a more astute test taker or a more efficient problem solver. And that may provide some collateral benefit. The magnitude of this effect is a topic of ongoing debate in fact. Is it that intelligent adults do crossword puzzles or are the crosswords to some degree making them intelligent?

My 96-year-old grandmother for instance, did crosswords into her final days. Sharp as a tack, she routinely took me to school in the daily word scramble. I was both mortified yet proud at the same time. Was it her voracious appetite for books and the daily Jumble® that fostered intelligence, or was it her intelligence that demanded she read and challenge herself with puzzles? All I know is that she remained “smart” until the very end, which is what we all aspire to.


Smart Drugs

We’ve all heard about drugs that reportedly make you smart, so-called “smart drugs” or nootropics. But is this myth or reality? I can tell you one thing for sure:

many pharmaceuticals are being used as “neuro-enhancers.” In Europe, where regulations are less stringent, many brand-name drugs are utilized off-label to enhance cerebral blood flow, increase the concentration of a particular neurotransmitter, and/or stimulate neurogenesis. These include Hydergine, Deprenyl and Prozac (respectively) to name a few. Yes, Prozac (that wasn’t a typo) has been shown to enhance neurogenesis in patients who have suffered a stroke. Whether or not this will ultimately translate into a functional improvement in healthy individuals is unknown.
There are some smart drugs that are also available over-the-counter: They are sold as nutritional supplements. Below, I review some of my favorites.



In my opinion, the oldest and most popular is Piracetam, the mechanism of action of which remains unclear. Its index 1976 study involving college students demonstrated improvements in verbal learning after 14 days. This smart drug has also been shown to have a variety of positive effects in patients with cognitive disorders (i.e. dementia) and epilepsy. The side effect profile of Piracetam, marketed interestingly as Nootropil, is very benign; the reported side effects like headache and irritability are mild.

Dosage: 800 mg twice daily.



Derived from the periwinkle plant, vinpocetine is a smart drug that has been demonstrated to have potent anti-inflammatory effects which is at least partly responsible for its beneficial effects on demented patients. Remember, inflammation is a key component in the pathogenesis of Alzheimer’s disease and other neurodegenerative conditions. Vinpocetine also improves neuronal plasticity, blood flow to the brain and maintains healthy levels of neurotransmitters. It has anti-seizure activity in animal models as well, stabilizing the brain. Available with a prescription in Europe, Vinpocetine was historically used for age-related memory decline. In the context of its reported effects on the brain, we Americans use it as a neuro-enhancer. And you can buy it in most health food stores!

Dosage: 10mg, 1-3 times daily.

Caution: Speak to your doctor before starting Vinpocetine as there may be an interaction between it and blood-thinning medications.




Everyone has heard of the next one: ginkgo biloba. I’ve personally witnessed many people buying ginkgo in the health food store; they’ve been told “it’s good for the brain.” And there’s likely truth to it. Ginkgo exerts its effects by increasing levels of neurotransmitters in the brain, reducing blood viscosity and quenching free radicals (as an antioxidant). Do you notice a trend here? Several small studies have substantiated ginkgo’s beneficial effects on performance in tests of attention and memory. And while larger randomized trials have yielded inconsistent results, there clearly is promising evidence of improvement in cognition and function associated with ginkgo. Some individuals use prescription drug donepezil (Aricept) in an effort to thwart off Alzheimer’s disease. Why not use ginkgo instead? A trial comparing the two in fact demonstrates similar efficacy in the treatment of mild to moderate Alzheimer’s disease. So save your money (and your brain). Add ginkgo to your regimen.

Dosage: 100-600 mg daily.

Caution: As ginkgo is a blood thinner, discuss its usage with your doctor.



Last but not least is pregnenolone. It’s literally a steroid hormone for the brain, similar in structure to progesterone. And we know progesterone does wonders for the brain, right? Pregnenolone has come to the forefront recently, possessing numerous potential benefits. As it or its derivatives play roles in myelinization and confer neuroprotection, studies have demonstrated benefit in animal spinal cord injury models and in those designed to assess learning and memory. But are these studies applicable to humans? Large randomized trials simply do not exist.

We do know that pregnenolone is found in high concentrations in the healthy brain. It’s made there! Levels fall however as you age, and its neuroprotective effects by virtue, are diminished. Your memory begins to deteriorate. Sometimes depression sets in…

Pregnenolone levels are significantly reduced in the cerebrospinal fluid of depressed patients which bespeaks its potential as a non-pharmaceutical therapeutic. In fact, among users, pregnenolone has often been labeled as the “happiness hormone” on the basis of its mood enhancing effects, but don’t assume you have to be depressed to use it!

Dosage: 50 mg daily

Caution: Keep in mind too that pregnenolone is a hormone. That being said, there are potential associated side effects (akin to hormone replacement therapy). At low doses  however, pregnenolone is very well tolerated. If you have a hormone sensitive cancer, be sure to discuss its usage with your doctor.


DR.BO: Rarely a day goes by when someone doesn’t ask me about what supplements I take to stay in shape. (Note: I am rarely asked about my workout routine or dietary recommendations!) I believe that many people regard supplements as magical elixirs that can fast-track you to a better body.

  A case in point is my friend, who I recently encountered while browsing through the supplement shelves in Whole Foods. Karen mentioned that “someone” had told her that “cat’s claw” was good for heartburn (GERD), and she wanted my opinion. Karen is severely obese. My first thought was, this woman has much bigger battles to fight. What she really needs to do is lose 150 pounds! My guess is, once her weight problem is resolved, her GERD will disappear. I didn’t push the subject because I understand that people are very sensitive about their weight, and it wasn’t the time or place for me to start prescribing. I did, however, tactfully suggest that she try taking highdose omega-3 fatty acids, which not only address both her digestive and weight issues to some degree, but I also believe provide the most benefit of any supplement on the market.

  There are countless people like Karen, who can’t see the forest through the trees. They have little insight into their medical conditions; they lack introspection. Instead of coming to grips with their problem, they look for remedies for ancillary issues. They seek laxative supplements instead of modifying their diets to include at least 20-25 grams of daily fiber and increasing their water intake. They seek supplements touted to lower blood pressure when their diets are laden with sodium and carbohydrate. Obviously, the real and long-lasting solution is to fix the primary issue first. The majority of health problems can be solved with dietary modification and daily exercise. (More than 90 percent of chronic diseases are environmental, remember?) 

  Don’t misconstrue this. I am in no way recommending that you abandon nutritional supplements, quite the opposite in fact. I use them aggressively. So should you. But understand their rationale, keeping in mind that they are not cure-alls, but rather health “supplements.” Supplements are not to be used as primary treatments for ailments that should be otherwise addressed. They are as their name infers, “supplements,” to be taken in addition to an optimal diet and lifestyle. They will not, unto themselves, remedy your elevated blood sugar, gouty arthritis, and hypertension. Only you can. Stop looking for the easy way out (an all too common ailment of today’s society). I can assure you raspberry ketone, in isolation, is not the answer to your obesity. Ignore the sensationalized claims! Dig deep inside yourself prior to stepping foot into the health food store. Forget about cat’s claw and cat’s foot. Educate yourself, and in the same vein, stop wasting your money.


Big Pharma Enters the Picture

I’m the first to admit that some supplements that are heavily hyped are completely worthless. (You could say the same about many medical procedures and prescription drugs too!) I don’t want to beat up on the supplement industry; there are enough people out there doing it. Supplements have been the whipping boys of the health industry since Linus Pauling touted the merits of vitamin C, or before. As they are considered foodstuffs, supplements roam outside the radar range of the FDA.
Essentially, anyone can manufacture a supplement; it’s as simple as concocting a novel dessert recipe. For better or for worse, this has attracted a significant amount of scrutiny from various governing bodies and their proponents. Quite frankly, Big Pharma is pissed. Supplements, some of them, truly have the potential to impact disease incidence and therefore, company revenue. Remember, companies like Pfizer and Merck thrive on the treatment of illness. There is money in disease, not health. Due to this, supplement manufacturers have been vilified and touted as the mortal enemy threatening to rob the gravy train. And that’s exactly what it is.

The pharmaceutical industry is corrupt. Overtly. Drug trials are falsified. Indications for medications are extended to squeeze every last cent out of patients. Billions, in fact. And yes, supplement manufacturers are similarly culpable with one exception: there are far fewer deaths associated with such nutrients. Acetaminophen overdose accounts for an estimated 450 deaths each year due to acute liver failure . Tylenol! And what about Vioxx? And Bextra? In 2010, there were 16,451 unintentional deaths related to pharmaceutical drugs. Clearly, Big Pharma CEO’s didn’t receive the “Primum Nil Nocere” memo—(First, do no harm!). Or were they too busy (filling their coffers with gold bars) to read it?

Billions of dollars in pharmaceutical company revenue are potentially lost with widespread acceptance and usage of nutritional supplements. Not surprisingly, there has been backlash in response to this perceived threat. Supplement manufacturers (Life Extension®) have been raided by the FDA, utilizing military-style tactics and dubious studies refuting the efficacy of supplements (when in fact such studies often have serious design flaws). Naysayers abound.

Except, of course, when Big Pharma figures out a way to make money on supplements—then it’s a whole different narrative. The efficacy of several key supplements has recently been recognized by the pharmaceutical industry. Ever heard of omega-3 fatty acids or fish oil? What about resveratrol?

Of course you have. GlaxoSmithKline invested $1.65 billion to purchase Reliant Pharmaceuticals specifically to acquire the manufacturing rights of Lovaza®, an omega-3 fatty acid supplement that had been vetted by the FDA, therefore classifying it as a pharmaceutical. Yes, you need a prescription for it. And yes, it is expensive as hell: $265.00 per month vs. $35.00 for an OTC substitute! Because it is “pharmaceutical grade.” Umm… who cares? Bottom line: the stuff works! For years, claims touting the efficacy of omega-3 fatty acids (in the context of a variety of disease states) have fallen on deaf ears. Until relatively recently. Interestingly, when Big Pharma jumped aboard the bandwagon, so did some of my colleagues.

I remember banging my head against the wall in frustration, as I tried to convince a local neurologist of the merits of omega-3 fatty acids. For years this banter continued. Ultimately I threw in the towel, only to find out that she now prescribes omega-3 fatty acids to all of her patients with memory disorders. Ironically, she’ll never remember arguing with me. At least we’re getting somewhere though, right? Big Pharma steps in, people listen. Right or wrong (and often duped), people listen. Hopefully, the same thing will happen in the case of this next supplement, soon-to-turn drug.

Resveratrol is an antioxidant and anti-inflammatory agent found in the skin of red grapes and in the Japanese knotwood plant. It is the molecule suspected to give red wine its cardio-protective effects and may extend human lifespan, as it does in experimental animals. GlaxoSmithKline (again) paid a boatload of money for Cambridge-based Sirtris Pharmaceuticals, a biotechnology company synthesizing a proprietary formulation of the compound resveratrol. A patentable version of the readily available OTC supplement. In regular English, that means DRUG! Sounds enticing, right? I can just picture the commercials detailing this novel “life extending” drug. Now imagine the riots in doctor’s waiting rooms as patients await their prescription for this propagandized, chemically-modified supplement. Who doesn’t want to be younger? But akin to Lovaza and the readily available supermarket grade omega-3 fatty acids, this uber-drug will be chemically and functionally similar to the native compound available at Walmart for a quarter of the price. If anything, the guerilla-style marketing tactics employed by the pharmaceutical companies to advertise such drugs will raise awareness of the many benefits of resveratrol. If it’s not a household name by now, it will be, and on their dollar no less.

I would urge you not to wait for the launch of this “miracle” drug. GSK has recently internalized Sirtis Pharmaceuticals but continues to research the compound’s effect on human metabolism. And unless the drug is fast-tracked through the FDA, years will pass prior to its release. Worry not, it is readily available. But wait, where’s the data? My friends, if you are waiting for “the data” that establishes the health benefits of nutritional supplements prior to investing your money, you’ll be long dead before that “data” is published.

The proof is in the biochemistry. I again point you to the French Paradox. Research it for yourself. And look at the Japanese. They live on average five years longer than Americans. Seems like they have a secret “anti-aging” strategy, right? Wrong. It’s simply high omega-3 fatty acid intake, limited non-vegetable carbohydrates, and daily exercise. The upshot? High insulin sensitivity. And the ingestion of resveratrol has similar effects. It is likely then that resveratrol will extend human life. Don’t wait for FDA “approval.” Its only motivation is money. And there is money in disease, not health. So act now! Optimize your diet, exercise, and take the proper supplements.

So which ones qualify as “proper?” Well, that’s purely a matter of opinion. Everyone is distinct physiologically. Some may be better served with one versus the other ultimately. At this point, however, detailed metabolic testing can be cost prohibitive and therefore not readily available to the masses. I choose to take those supplements that logically appear to have the most benefit given the limited available data.

I know what you’re thinking. Dr. Osborn is taking excessive amounts of supplements when he is probably getting the necessary amounts of these micronutrients from his food. Wrong. Neither you nor I are obtaining adequate micronutrients from the food we eat. There are two reasons for this truism. One, your diet simply does not provide adequate amounts of cold water fish, green tea, curcumin (in curry powder) and resveratrol to name a few. It doesn’t. And two, if you think it does, you’re wrong. Our food is nutritionally depleted of vital nutrients, and it is laden with toxins (i.e. pesticides). So don’t be fooled by package labeling: err on the side of supplementing.

I know what you’re thinking. If you take high doses of certain vitamins, you will either “overdose” on them, or your body will dispose of them in what critics of supplements so disparagingly dismiss as “expensive urine.” First, the safety profiles of the recommended supplements (and supplements in general) are excellent (far better than that of pharmaceuticals). You are extremely unlikely to overdose. In fact, I have never even heard of a supplement overdose (this does not include ergogenic aids which are often abused). My point? If you can afford to supplement, and your diet and exercise regimens have been optimized, do it! Err on the side of “expensive urine,” particularly in regards to vitamin C, as it has been shown to reduce the risk of bladder cancer (yes, that vitamin C sitting in your bladder is a chemopreventive agent!)

So how, from the literally thousands of supplements on the market, do I select the few that I should take? I chose my supplements logically, based upon what we know to be the agents of the aging process and particularly age-related disease. And they are the same: free radical damage, oxidative stress, and chronic inflammation. While these to some degree are by-products of normal metabolic processes, our systems are easily overloaded despite fairly robust defense mechanisms (antioxidant systems, for example). Therefore, supplementation for most of the non-genetically-endowed populace is essential for health.

Listen to me. No, look at the pictures! I am healthier than I’ve ever been at age 43. My mind is sharp and I’m in better shape than I was as an adolescent. And you can be too! If you assume control. To a great degree, you can thwart the development of age-related bodily changes, the accumulation of which leads to disease.



As discussed previously, vitamin D3 is a vital hormone involved in hundreds of biologic processes. Until relatively recently, its importance was underappreciated. Yes, we were aware of its effects on bone health and calcium regulation, and yes, we knew that it was produced when one’s skin was exposed to ultraviolet radiation. But now, we are aware of its wide array of benefits (and I mean wide). You see, vitamin D3 receptors have been identified on many cell types including those of the heart and the brain. Its presence is required for normal cell function. Knowing this, why is it that so many Americans are vitamin D3 deficient? It boils down to two things really: lack of awareness of its health-promoting effects and poor surveillance. Whatever the case may be, do not hesitate. Get tested and intervene if necessary, as failure to do so will predispose you to a variety of diseases.
Why is the knowledge of your vitamin D3 level so critical? There is evidence that Vitamin D3 deficiency is associated with stroke, insulin resistance, Alzheimer’s dementia, coronary artery disease and cancer. So supplement aggressively, and strive for a serum level of 50-65 ng/mL.

Do not for a second assume that the RDA of 600 International Units (I.U.’s) is sufficient. It’s not (unless you literally live in the sun). Similarly, do not rely on a daily glass of “fortified” milk to satisfy your daily vitamin D3 requirements. That’s a joke. The 100 plus I.U.’s supplied per eight-ounce glass is a drop in the bucket relative to your needs. I take 10,000 units daily to maintain my level of near 65 ng/mL. Take it from me, your levels are suboptimal. Don’t believe me? Go get tested, I’ll prove it to you…
Hormone panels (i.e. thyroid function tests) and replacement therapy (HRT) will be discussed in chapter 11. Keep in mind too, that there is a myriad of laboratory tests, many of which are esoteric, available to you. I would not recommend a shotgun approach however; do not subject yourself to every laboratory test under the sun. The above are excellent screening tests, the results of which you will potentially act upon. They may change your life. Insist that your doctor orders them.



Omega-3 fatty acids: if you could choose one, this would be it! It is by far the best supplement out there for all-around health benefit. There are literally volumes of data demonstrating the beneficial effects of omega-3’s stemming from their robust anti-inflammatory and antioxidant capacities.

An integral part of your cell membranes (walls surrounding your cells), omega-3 FA (fatty acids) are vital to your health and particularly beneficial to your heart and brain. You truly are what you eat. All fish oil is not created equal. Do not buy the first “fish oil” supplement you come across. In fact, stay clear of such supplements, as most are laden with omega-6 FA. And while these fatty acids are needed to mount an inflammatory response (immune system response, wound healing, and muscle repair), I can assure you that your diet supplies surplus amounts.

Remember the omega-6:omega-3 ratio of the American diet is 20:1; optimal is 1:1 (Japan is closest with 4:1). Instead, purchase purified omega-3 FA capsules. Pay particular attention to the quantity of omega-3 per capsule and dose accordingly. In the event that you are unable to find purified preparations and have to buy “fish oil,” attempt to find those capsules that have the most omega-3 FA per capsule and the least omega-6. Your goal is to minimize intake of omega-6 FA and maximize omega-3 FA intake. Do not assume that your “Fish oil 1200” has 1200 mg of omega-3 fatty acids per capsule. It doesn’t. Likely it has 300 mg. So don’t be fooled! Read your labels carefully, twice.

Daily Dosage:

In order to optimize that critical omega-6: omega-3 ratio (discussed previously), take this supplement liberally. I recommend a minimum of 3 grams (3,000 mg) daily in divided doses. Many individuals take 10 to 15 grams daily without adverse effects (Eskimos eat a lot of fish, right?).


Omega-3 fatty acids may interfere with blood clotting particularly at high dosages (> 3,000 mg daily). Please discuss usage with your doctor particularly if you are taking blood thinners (warfarin) or medications that interfere with platelet function (aspirin, for example). Accordingly, alert your surgeon if you have a procedure scheduled. Those with allergies to fish should use precautions when taking omega-3 FA. Discuss this with your doctor (and preferably an allergist) prior to starting the supplements. And here’s a trick. Bloating, belching, and diarrhea are common side effects of omega-3 supplements. Simply store your capsules in the freezer; the fatty acids will be released in a more delayed manner and these side effects diminished. This may not be a bad idea anyway as it slows down the oxidation process (fish oil can be oxidized prior to its consumption).



Discussed previously, resveratrol is one of the compounds found in wine thought to confer protection against coronary events in people consuming a high-fat diet. Remember the French Paradox? There are numerous animal studies demonstrating its life-extending effects. And the biochemistry has, to a great degree, been elucidated. In addition to providing robust anti inflammatory effects, resveratrol influences the expression of several gene products which influence metabolism. In past chapters, I’ve talked about the inflammatory effects of insulin, particularly excess insulin. Remember, the more circulating insulin, the more bodily inflammation, resulting in more inflamm-aging. People suffering from type II diabetes are ravished by the effects of elevated circulating insulin.

They are the poster children for accelerated aging (particularly those who are poorly controlled). Hmm… so what happens when we attenuate the insulin signal? The opposite occurs theoretically: we age slower. And this is precisely the line of logic utilized by those practicing caloric restriction or CR. By no means is this an easy protocol (30 percent reduction in caloric intake); it is not for the faint-hearted. Yet it potentially offers life-extending benefits (studies are obviously difficult to perform given the endpoint: death). Don’t worry! You can derive similar benefits from resveratrol supplementation. Mark my words, a chemical modification of resveratrol will be launched one day as an “anti-aging drug.” Diabetics, this is an extremely important supplement for you.

Daily Dosage:
20 mg daily. For the record, 20-mg resveratrol supplements provide approximately 220 times the amount of resveratrol found in one fluid ounce of that red wine the French are drinking! Is it really better to consume more? Would we derive similar benefits from a smaller dose? We simply do not know as longitudinal studies in humans have not been performed.



Likely a factor in the enhanced longevity of the Japanese, green tea is a robust antioxidant that has anti-cancer effects probably through its epigallocatechingallate or EGCG content. EGCG works by protecting cells from lipid peroxidation and DNA damage thought to be integral to atherogenic and neurodegenerative processes. Yes, green tea may slow the progression of Alzheimer’s disease by inhibiting plaque formation. Its anti-cancer effects are due to inhibition of tumor angiogenesis (tumor blood vessel formation) and its ability to induce apoptosis (programmed cell death) in tumor cells.

Daily Dosage:

Take a minimum of 900 mg daily in divided doses. Ideally, one should drink several cups of green tea daily if possible (and in this case, scrap the extract).



It is suspected that the incidence of Alzheimer’s disease in India is approximately 50 percent lower than that in the United States because of the high quantities of turmeric consumed, a main ingredient of curry powder. Fifty percent! Curcumin (a derivative of the turmeric spice) has powerful antioxidant and anti-inflammatory properties, both of which thwart the formation of amyloid plaque. With regard to the latter, curcumin has been utilized to treat osteoarthritis and inflammatory bowel disease. Researchers are now pursuing its potential anti-cancer (chemopreventive) effects. Here’s the issue. The bioavailability of curcumin is low (i.e. it is poorly absorbed) at oral doses < 4 grams. To remedy this, choose a curcumin preparation with piperine (a black pepper derivative), which has been demonstrated to enhance bioavailability in the first several hours after ingestion. Taking your curcumin with a fish oil supplement may also increase bioavailability by promoting absorption.

Daily Dosage:

800-1,000 mg. Caution: Curcumin may interfere with platelet function and therefore blood clotting. Please discuss usage with your doctor particularly if you are taking blood thinners (warfarin) or other medications that interfere with platelet function (aspirin, for example). Alert your surgeon preoperatively as well!



These days, you always hear about B-complex vitamins in the context of energy drinks (sheer nonsense!). B-complex vitamins are important for what is termed “methylation,” a cellular process that occurs a billion times per second. It’s a complicated process involving the transfer of a “methyl” group from one molecule to another. It is critical to the regulation of protein function and gene expression, without which, well, we’d all be goners. Deficient or “hypo” methylation is associated with a variety of diseases such as cancer, coronary artery and cerebrovascular disease, and neural tube defects to name a few. Faulty methylation is associated with elevated homocysteine levels in the blood (more on this later). This often can be remedied by supplementing with B vitamins (“complexed” to include the eight chemically distinct forms). I typically stick with the preparations that have the most folic acid per tablet (with a little bit of searching you will find those with 400 mcg).

Daily Dosage:

1 tablet daily. And when, not if, your urine turns bright yellow and quite frankly “stinks,” do not equate this to inefficacy or malabsorption of the product. The former is an effect of riboflavin (the Latin word “flavus” means yellow or golden) and the latter, pyridoxine in the preparation.



Nobel prize winner Linus Pauling alerted us to the vast role that vitamin C plays in the human body. It is integral to numerous biological processes such as tissue repair, the quenching of free radicals (antioxidant), and the formation along with the maintenance of skin, tendons, ligaments, and blood vessels. With regard to the latter, Pauling asserted that chronically low levels of vitamin C (“chronic scurvy”) are a cause of atherosclerosis. In the same vein, it has been postulated that a bear’s ability to thwart off atherosclerotic disease (despite elevated inflammatory markers and high cholesterol levels during prolonged periods of hibernation) is causally related to their high circulating levels of vitamin C. Why? Because they synthesize it! And guess what? Humans don’t. We must obtain it from our diet or through supplementation. Do not neglect your vitamin C. It is protective of your cells and particularly your vascular endothelium. Statistically, you are likely to die of vascular disease, right? So get a jump on it.

Daily Dosage:

2-5 grams. Those of you who smoke, err on the high end of that range. Better yet, scrap the cigarettes now. Don’t be an idiot.


VITAMIN E (mixed tocopherols and tocotrienols)

Firstly, vitamin E does not cause prostate cancer, as a recent study suggested. I’m calling bullshit on this one too (as is every respectable scientist vaguely familiar with the flawed study). The poorly designed SELECT study published in JAMA utilized 400 IU/day of all rac--tocopheryl acetate, instead of a complete vitamin E supplement, with mixed tocopherols and tocotrienols. This better emulates the vitamin E found in fruits and vegetables. Do fruits and vegetables cause prostate cancer? The benefits of vitamin E are numerous. For example, supplementation has been demonstrated to reduce atherosclerotic plaque burden and improve one’s lipid profile in the context of complete preparations. You will not derive the benefits with -tocopherol alone. In fact, –tocopherol, given in isolation, which is standard for commercial vitamin E preparations, reduces –tocopherol levels by 30-50 percent. And guess which one is the far more powerful antioxidant? –tocopherol! Do you now see why the SELECT study is ridiculous? The results are spurious. This also highlights the importance of a complete vitamin E supplement from which you will derive a variety of protective effects.

Daily Dosage:

Select a preparation of mixed tocopherols and tocotrienols. I would shoot for one that has a minimum of 250 mg in total of these eight vitamin E components (Vitamin E historically has been –tocopherol only). Caution: Vitamin E may interfere with platelet function and therefore blood clotting. Please discuss usage with your doctor particularly if you are taking blood thinners (warfarin) or other medications that interfere with platelet function (aspirin, for example). Alert your surgeon pre-operatively as well. Prior to brain operations, my patients are advised to stop both fish oil and vitamin E supplements (it is extremely rare that I find an individual on curcumin).



Ok, there is no arguing about this one: magnesium stabilizes the heart muscle and prevents arrhythmias. It lowers blood pressure by relaxing blood vessels, plays a role in carbohydrate metabolism and reduces one’s risk of osteoporosis by augmenting bone density. And what caliber neurosurgeon would exclude exciting new data on magnesium’s effects on the brain? A recently published study suggested that elevation of brain magnesium exerts substantial protective effects in a mouse model of Alzheimer’s disease. Specifically, magnesium-L-threonate conferred protection against plaque formation and synaptic (neuron-neuron connection) loss, characteristic of Alzheimer’s disease. And this may have treatment implications for humans. 68 percent of Americans are deficient according to a governmentsponsored study.

Daily Dosage:

1,000 mg. Take your magnesium supplement at night, preferably before bed; it will help you sleep.



This is the good bacteria that most of us lack in our gut. Yes, there are “good” bacteria that maintain the health of our bowels, the interface between our bodies and the outside world. Unfortunately, our guts are often overpopulated with “bad” bacteria which interfere with normal physiologic processes, leading to illness. Case in point is antibiotic-associated colitis or “c diff” due to overgrowth of the pathogenic bacteria clostridium difficile. Antibiotics eradicate the protective bacteria of the gut. The “bad” bacteria seize the opportunity to multiply, evoking an inflammatory response which can prove fatal (20,000-30,000 Americans succumb annually to c. difficile colitis).

There is a very complex bacterial microcosm in one’s gut composed of trillions of bacteria. The interactions between the bacteria and the lining of the bowel modulate, via chemical messengers, our immune response and various metabolic processes, which in part dictate insulin sensitivity. Alterations in gut integrity for these reasons can prove disastrous. Unfortunately, this has been underappreciated until relatively recently. If the gut is inflamed, you are inflamed. Just because the bowel in actuality is external to the body, does not permit you to neglect it. Nurture it instead for optimal health. Try eating yogurt daily for a week. You’ll feel better, guaranteed!

Daily Dosage:

(for those not in favor of yogurt) Buy a preparation with at least 2 billion CFU (bacteria essentially) per serving. Take one to two servings daily. Double your daily dosage while on antibiotics, or for five days pre-and post-operatively in the event you are having surgery. Another tip: always store your probiotics in the refrigerator. These are live cultures. Would you leave your yogurt out of the fridge for days on end? I think not.


Multivitamin or Not?

Several of the above may be found in multivitamin preparations. In that vein, choose a multivitamin that is just that, “multi,” multiple capsules or tablets per day. I personally steer clear of the single tablet preparations for two reasons:

1. The dosages of the individual components are fairly low. Vitamin C quantities, for example, position one just over the threshold of scurvy. Multi-tablet preps typically contain higher quantities of the micronutrients. My preference is Life Extension® Mix tablets (9 pills daily).

2. Serum levels of the micronutrients are inconsistent throughout the day. A steady supply of micronutrients (theoretically provided by a multitablet prep) increases the probability of your cells being saturated with vital cofactors around the clock.


Water: An Unsung Hero

While water is not considered a supplement, it should be. The majority of people are dehydrated, plain and simple. You may not think you are, but you are. Yes, you! Do you drink 10-12 cups of water daily? Doubtful. Well, this is your water requirement under normal conditions; in extreme conditions, it can be double that amount. Even mild dehydration can affect mental and physical performance. Gastrointestinal function may also be impaired, resulting in delayed transit times and constipation. And while the latter may be unpleasant, even more unpleasant is your prolonged exposure to potential carcinogens as their passage through the gut is delayed. A common cause of constipation is dehydration.

Optimal hydration is associated with a reduced incidence of fatal coronary artery disease, stroke, hypertension, diabetes-related complications such as ketoacidosis, kidney stones and urinary tract infections. Those bouts of dizziness you experience when standing up too abruptly? That may be a function of dehydration. Hydration also affects the fullness of your skin and more importantly its integrity and efficacy as a barrier to pathogens. Remember, you are 60 percent water! It is absolutely essential to life and therefore not to be neglected, although often is.

So “supplement” aggressively with water, 1 gallon per day as a rule (unless instructed otherwise by your doctor), bodyweight aside. Your urine should be clear and odorless. That is, unless you just took your B-vitamins…


The “Supplements” You Never Hear About

As usual, there’s more here than meets the eye. Many pharmaceuticals have off label usages with demonstrable benefit, but are simply not offered to patients. Why? Because they are “off label,” and doctors are quite frankly nervous. Of lawsuits. And that’s a crying shame. Why? Because your doctor may be taking them! In that regard, I have listed several that I consider crucial to health. But first allow me to refresh your memory. What are the two biggest killers worldwide? Ischemic heart disease and cerebrovascular disease. Keep that in mind…



Long thought of for its anti-platelet (blood thinning) effects, aspirin has anti-inflammatory properties to which its benefits can also be attributed. Remember, virtually every disease has an inflammatory component to it. If you tamp down inflammation, it will have an impact on disease incidence and severity.

Yes, aspirin even reduces the incidence of a variety of cancers! Its health-promoting effects extend beyond the vascular system, beyond heart attack and stroke. According to a study published recently in Lancet Oncology, regular aspirin use reduces the risk of colorectal, esophageal, gastric, biliary, and breast cancer.

And by nearly 40 percent. Good ol’ aspirin. Bang for the buck, the best medication there is! As of this writing, 125 tablets of Ecotrin 325 mg cost $7.00, or less than six cents per dose. Its effects are widereaching. I would recommend it to everyone age 35 and older, barring any contraindications (i.e. bleeding disorder or active peptic ulcer disease). Don’t wait until you’re 50 when risk factors for disease have already accumulated (there is evidence that risk factors begin accumulating during adolescence, in fact). So how much should people take? My standard advice is an enteric coated baby aspirin every other day (as a starting dosage).



Ever hear of the Framingham Study? Allow me to explain. The Framingham Study investigators followed thousands of men and women over several decades and found an increasing relation between systolic blood pressure, and all-cause cardiovascular mortality. While this relationship is not strictly linear, it goes without saying that hypertension, chronic hypertension in particular, is a key promoter of the atherogenic process.

Plaque formation begins with injury to the arterial wall as a result of the increased shear force placed upon it. The response to the injury is atherogenesis with progressive arterial narrowing. Your goal: minimize arterial injury. How? Normalize your blood pressure. And then normalize it further. Aim for the low end of the “normal” range for your age. Ideally, this should be attained through diet and exercise.

Even still, a low-dose antihypertensive may prove beneficial longterm. Both ACE inhibitors and beta-blockers have their merits (and demerits). Discuss these with your physician. And don’t be satisfied with serial blood pressures at the high end of the “normal” range for your age group; shoot for a more optimal blood pressure. Treat early and aggressively. Hypertension is a silent killer.



As most of you probably know, statin drugs can lower cholesterol levels, but what you may not know is how many doctors (like me) are taking these drugs, even those who don’t have cholesterol problems. Why? Statins are also potent anti-inflammatory agents. And we all know by now, (it’s like beating a dead horse) that chronic inflammation underpins nearly every disease, especially those that kill us!

From that standpoint alone, everyone should at least consider discussing statin usage with his or her doctor. Of course this may be contraindicated in the context of a normal lipid profile. Which brings me to my next point. In previous chapters I had discussed cholesterol, and in particular, why we need it floating around our bodies. Cholesterol is not “bad,” yet has been vilified by the pharmaceutical industry, specifically by those companies manufacturing (and profiting from) statins. It is in their best interest to demonize cholesterol, and then present a “miraculous” cure for the masses.

As it turns out, for a variety of reasons, statins are not the panacea they’ve been touted to be clinically (when analyzing outcome data). But they do aggressively lower cholesterol by inhibiting the rate limiting step in cholesterol synthesis. Therefore, for those at high risk of a coronary event in the context of dyslipidemia, statins are an integral part of treatment. In other cases however, the indications become a bit more fuzzy. Statins have side effects which must be taken into consideration. Myalgias (muscle aches), memory loss, druginduced hepatitis and statin-associated neuropathies are well described in the literature. So your decision to use statins should not be taken lightly.

I use statins to maintain my LDL 100-110 mg/dL, no less, and to drive my CRP (serum inflammatory marker) down to nearly zero. Remember, we rely on cholesterol for endothelial repair and equally as important, for hormone production. And we certainly don’t want to interfere with those processes! An ideal lipid profile often times can be obtained with rigorous attention to diet and exercise. Some of us, however, have difficulties reaching the “target” LDL level, as cholesterol production is predominantly a function of our genes, and less so diet, as was once suspected. To me, that equates to more potentially oxidized LDL substrate or atherogenic LDL. Remember, native LDL unto itself is harmless (particularly the pattern A subtype); it is the oxidized LDL particle which causes the problems.

Therefore, keeping oxidative stress in check is more important than your “cholesterol number.” As we are burdened by, and in fact, bombarded with oxidative stress on a daily basis, one’s antioxidant systems may be overwhelmed (hence the need for supplements) and LDL particles oxidized. I choose to utilize statins with the intention of lowering my LDL to “target” levels and increasing my HDL (although quite frankly, niacin, a B-vitamin sold over the counter for a lot less, does a way better job with the latter). The choice is yours. Discuss it with your doctor in light of your past medical and family history.

In the event that you choose to take a statin, you must supplement with CoQ- 10 (available over the counter), as this will reduce the incidence of musclerelated side-effects (pain and dysfunction). You probably know someone who, after being placed on statins, developed leg pain and appropriately stopped the medication. Likely, their physician did not recommend CoQ-10, as many are unaware of this potentially protective agent. Take 200 mg (of CoQ-10) daily should you choose to use a statin; don’t even start the statin otherwise.



Wait, the diabetic drug? You got it. Remember resveratrol? Well guess what, metformin (generic Glucophage) acts on similar enzymatic pathways, increasing insulin sensitivity, and by virtue, reducing the insulin signal. You’re probably thinking, “I thought I needed insulin?” You do! But not in excess. This is our nation’s biggest risk factor for disease. EXCESS INSULIN. Yes, we need insulin for growth and repair, but excess insulin is associated with type II diabetes, atherosclerotic disease, cancer, Alzheimer’s disease and hypertension. Need I say more? OK.

Reducing the insulin signal secondarily reduces inflammation in animal models; this likely occurs in humans as well, given the anti-tumoral effects metformin has on a variety of cancers. This effect too is the result of reduced growth factor expression in response to metformin. It acts at the level of the gene! And its actions are not limited to the insulin signaling pathway; they are wide-reaching, affecting and modulating many bodily processes. As you’ve heard me say before (in the context of resveratrol), an analog of metformin will one day be launched as an “anti-aging” drug. Why?

It mimics the effect of caloric restriction (CR). This significantly extends life in animal models. By reducing the insulin signal and therefore the risk of cancer, diabetes, vascular disease and obesity, it will likely have similar effects in humans. Are you going to wait and see if it extends life prior to discussing this option with your doctor? Or do you plan to assess the available data and make an educated decision, potentially extending your life? I’ve been on metformin for years. Not a single untoward effect (although they are reported, albeit infrequently). And no, it typically does not make one hypoglycemic.

Starting Dosage:

500 mg twice daily. Should you choose to take metformin, you must supplement with additional B vitamins, particularly B12 and folate (which you should be on an anyway, right?).


Final Thoughts

You will not become wiser nor become capable of performing differential calculus while speculating on the laws of the universe by virtue of smart drug usage. We simply aren’t there yet. In fact, we are only beginning to understand intelligence. I ask you this, what makes someone intelligent, on a neuronal basis? And if we don’t know the answer to this  fundamental question, how can we augment intelligence? At this point, therefore, it is nothing short of a crap-shoot. Tweak your biochemistry; trial the various smart drugs for three month intervals at a minimum. Has your work productivity improved? Do you have fewer memory lapses? Is your mood better? Are you having any side effects? Attempt to establish a regimen that suits you best. Or not. At worst, you’ve spent some hard-earned money. At best, well… And rest assured, if you choose to pass on the smart drugs yet are taking the 10 recommended supplements detailed later, your brain is fairly well protected. Keep in mind however, that these supplements are part and parcel of a healthy lifestyle, diet and exercise included. Do not rely on supplements alone to mitigate your risk factors for disease, be it coronary artery or cerebrovascular disease. They are adjuncts only.

And never forget that these diseases are essentially the same pathophysiologically. Treat one, you treat the other. A healthy body begets a healthy mind. Conversely, a healthy mind begets a healthy body. Of course, I prefer the latter. But don’t tell the cardiac surgeons…


Please consult with your doctor prior to the start of any supplement regimen, as there may be a contraindication that you are unaware of. These drugs have side effects (in my opinion, worth the risk) that must be discussed prior to their initiation. That being said, the medications are typically well tolerated, and I take all of them…


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If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk!


Bigger Leaner Stronger Book by Michael Matthews Review

Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (Second Edition) by Michael Matthews, Review


About The Book:


If you want to build muscle, lose fat, and look great as quickly as possible without steroids, good genetics, or wasting ridiculous amounts of time in the gym and money on supplements … regardless of your age … then you want to read this book.

Building muscle and burning fat isn’t as complicated as the fitness industry wants you to believe. This book is the shortcut.

  • You don’t need to: spend hundreds of dollars per month on the worthless supplements that steroid-fueled bodybuilders “swear by.”
  • You don’t need to: constantly change up your weightlifting exercises to build muscle mass. Muscle building is much simpler than that.
  • You don’t need to: spend a couple of hours every day doing tons of weight training sets, supersets, drop sets, etc. In fact, this is a great way to get nowhere.
  • You don’t need to: grind out hours of boring cardio to shed ugly belly fat and get a six-pack. You don’t HAVE to do any cardio, actually.
  • You don’t need to: obsess over “clean eating” and avoid “unhealthy” foods to get ripped. Flexible dieting is the real “secret” of effective bodybuilding nutrition.

Those are just a few of the harmful lies and myths that keep guys from ever achieving the lean, muscular, strong, and healthy bodies they truly desire. And in this book you re going to learn something most guys will never know…

The exact methods of diet and training that make putting on 10 to 15 pounds of quality lean mass a breeze…and it only takes a few months.

Here are just a few of the things you’re going to discover in this book:

  • The 7 biggest muscle building myths and mistakes that keep guys small, weak, and frustrated.
  • How to build muscle, lose fat, and get healthy eating foods you love and never feel starved, deprived, or like you’re “on a diet.”
  • An all-in-one training system that delivers MAXIMUM results for your efforts, helping you build a big, full chest, a wide, tapered back, thick, powerful legs, and bulging arms…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will teach you what works and what doesn’t, and save you hundreds if not THOUSANDS of dollars each year.
  • How to master the “inner game of fitness” and develop the self-discipline and willpower it takes to build the body of your dreams (and actually enjoy the process!).
  • The 3 simple laws of muscle growth that, when applied, literally force your body to grow bigger and stronger.
  • How to get shredded while still indulging in the “cheat foods” that you love every week like pasta, pizza, and ice cream.
  • And a whole lot more!

Imagine…just 12 weeks from now…being constantly complimented on how great you look and asked how the heck you’re doing it…
Imagine enjoying the added benefits of high energy levels, no aches and pains, better spirits, and knowing that you’re getting healthier every day…
The bottom line is you CAN achieve that “Hollywood hunk” body without having your life revolve around it.


With this fitness book, you’ll also get a FREE 98-page bonus report with a year of Bigger Leaner Stronger bodybuilding workouts as well as the author’s personal product and supplement recommendations and more!

Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Second Edition)
Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body (Second Edition)


About The Author:

I’m Mike and I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.
Through my work, I’ve helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.
So if you’re looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and I’d love to hear from you at my site,




Appearance: Great cover design, paper, and printing quality are OK.

Content: So disappointed, I’m sorry to begin my review with a negative word, but believe me or not I bought this book with a lot of hope, especially 3,327 Customer reviews, made me to order it, which called The Popular = Good Rule  that makes customers order a product (from The Intuitive Customer Book).

The Author begins with a short history of him being “unofficial” trainer who used to give advice to his friends and relatives, and then a promising page that will transform your body fast, and then a section of what I call it glossary that explains about the meaning and definition of keywords such as Energy, Matter, Chemistry, Chemical… Fats, Organ, Units of Measurement… Protein, Health, diet, etc.

He wrote a lot about “WHAT MOST PEOPLE DON’T KNOW ABOUT HEALTH, NUTRITION, AND FITNESS” and Myths and Laws in Fat Loss and Muscle Growth, which I really didn’t find useful at all since all this book is supposedly be talking about these factors.

From section 9 he’s talking about the importance of Goal setting, Dopamine, and stress, anxiety, etc. finally in section 12 Author decided to talk about Nutrition and How to measure your body fat percentage and lean body mass which really important factor for all athletes. you may also find that info simply googling it. he also talked about Proteins, Carbs, and Fats and how and why each of them is important in our life.


At the end also he talked about Hyped Supplements and how they’re emptying our pockets which is a cliché topic and I really didn’t find something new or exciting to share with you.

At the end I appreciate you taking time and reading my post, and if you’re new in lifting weights or reading health books, I really recommend it but if you have already read at least 2 or 3 other books, don’t waste your money, there’s nothing new to benefit from.


Did you Know (Book Articles):

  • Professor Mark Haub from Kansas State University conducted a weight-loss study on himself in 2010.

He started the study at 211 pounds and 33.4 percent body fat (overweight). He calculated that he would need to eat about 1,800 calories per day to lose weight without starving himself. He followed this protocol for two months and lost 27 pounds, but here’s the kicker: while he did have one protein shake and a couple of servings of vegetables each day, two-thirds of his daily calories came from Twinkies, Little Debbies, Doritos, sugary cereals, and Oreos—a “convenience store diet,” as he called it. And he not only lost the weight, but his “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased 20 percent. Of course, Haub doesn’t recommend this diet, but he did it to prove a point. When it comes to fat loss, calories are king.



The glycemic index (GI) is a numeric system that ranks how quickly the body converts carbohydrates into glucose. Carbs are ranked on a scale of 0 to 100 depending on how they affect blood sugar levels once eaten. A GI rating of 55 and under are considered low on the index, while a rating of 56 to 69 is medium, and a rating of 70 or above is high.
Simple carbohydrates are converted into glucose quickly and thus have high GI ratings.
Examples of simple carbohydrates and their corresponding GI ratings are sucrose (65), white bread (71), white rice (89), and white potato (82). Complex carbohydrates are converted into glucose more slowly and thus have lower GI ratings.
Examples of complex carbohydrates and their corresponding GI ratings are apples (39), black beans (30), peanuts (7), and whole-grain pasta (42). As I said earlier, you’ll probably notice better all-around energy levels by getting the majority of your carbs from complex, lower-GI foods. These foods are often more nutritious as well.


  • Building muscle and strength

doesn’t require that you constantly “challenge” your muscles with new, exotic exercises. It only requires that you make progress with a relatively small number of exercises that maximally challenge each muscle group and enable you to safely overload them over time. This not only simplifies your goals, but it also makes working out more enjoyable. You go into every workout knowing exactly what you’re doing and why, and you’re able to easily track your progress over time.



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If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk about it!


The Testosterone Optimization Therapy Bible Reviews

The Testosterone Optimization Therapy Bible: The Ultimate Guide to Living a Fully Optimized Life, Review


About The Book:

Every now and then a book is published that literally can and will change the trajectory of your life. This is a must read for the physician and the patient. The field of interventional endocrinology has advanced dramatically in the past decade exposing the numerous subtleties required for expert hormone replacement therapy. Jay and Jim have interviewed and assembled powerful insights into this field of endeavor, giving you, the reader, their years of expertise and authoritarian information that brings you to the pinnacle of TOT. Insights from numerous thought leaders with decades of clinical experience will educate, inform and enlighten. Welcome to the “Tip of the Spear”!

Rob Kominiarek, DO, FACOFP, Founder ReNue Health

Are you aware of the worldwide crisis that’s robbing men of their masculinity, their sex drive, and their enthusiasm for life as a whole?

This is not scaremongering, nor is it a conspiracy theory – it’s the cold hard truth. It’s well-established that testosterone levels decrease by 1% a year after the age of 30, and up to 40% of grown adult men are dealing with low testosterone levels. And this is further compounded by all the pollution in our environment that messes up our hormones.

The TOT Bible is jam-packed with cutting-edge, evidence-based information that incorporates the latest medical advancements and experience-based knowledge of the top progressive physicians, and is the ONLY reference for optimizing testosterone levels and male hormonal health!

This book will teach you:

● Why optimizing your testosterone is essential for helping your body function properly, and how it affects far more than your muscles or your physical strength.
● How optimized levels of testosterone can help you reclaim your health, vitality, and masculinity.
● Why obesity is so common in men with suboptimal levels of testosterone and how you can reduce body fat permanently.
● The SHOCKING TRUTH about the nearly unavoidable lifestyle, health and environmental factors that negatively affect your testosterone levels.
● High-performance nutrition, training, and body-mind-spirit strategies to take your life to the next level.
● The best treatment options that are currently available for the safe and productive use of therapeutic testosterone.
● A complete scientific demolition of the mainstream myths and misconceptions surrounding the usage and demonization of therapeutic testosterone.
● A painstakingly compiled list of game-changing supplements and medications – found nowhere else – that will completely alter your physique and enhance your mental performance.
● Women’s Hormonal Optimization Therapy (HOT) as practiced by a leading physician and a high achieving mother with five children – a hormonally balanced partner means a better relationship for you.

If you’re an average guy with average ambitions, then this book is not for you. This book is for men who want to become the BEST possible version of themselves and live an incredible life of optimal health and vitality.


About The Authors: 

Jay Campbell is the Amazon Best Selling author of ‘THE Definitive Testosterone Replacement Therapy MANual: How To Optimize Your Testosterone For Lifelong Health and Happiness’. Jay is Founder of and the TRT Revolution Podcast. He is also a former champion male physique competitor and co-founder of Fabulously Fit Over 40 – the #1 site on the web for ‘Fit Over 40’ information. Jim Brown is an elite athlete who began training as a bodybuilder at 13 years old. Over the course of 33 years, he has become knowledgeable in every aspect of body transformation, hormonal optimization, and elite performance.

Jay and Jim are the authors of The Metabolic Blowtorch Diet: The Ultimate Guide for Optimizing Internet Fasting: Burn Fat, Preserve Muscle, Enhance Focus and Transform Your Health. Jim is the creator of the Forged Training system. Forged is a complete training program allowing maximal muscle gain in minimal time training. Jay and Jim also write for Iron Man Magazine as the Fitness over 40 Experts. Jay and Jim in partnership with visionary entrepreneur Joshua Smith are also the co-owners of Optimized Life Nutrition, which produces the world’s most powerful OTC nootropic supplement E-M-F (Energy Memory Focus). OLN offers a unique line of supplements essential for living a hormonally balanced and fully optimized life.

Jim Brown is an elite athlete who began training as a bodybuilder at 13 years old. Over the course of 33 years, he has become knowledgeable in every aspect of body transformation, hormonal optimization, and elite performance. Jim is the creator of the Forged Training system. Forged is a complete training program allowing maximal muscle gain in minimal time training.

Jay and Jim write for Iron Man Magazine as the Fitness over 40 Experts. Jay and Jim in partnership with visionary entrepreneur Joshua Smith are also the co-owners of (OLN), which produces the world’s most powerful OTC nootropic supplement E-M-F (Energy Memory Focus). OLN offers a unique line of supplements essential for living a hormonally balanced and fully optimized life.





I always write my reviews on Amazon, 3ee, Goodreads, LibraryThing and Social Media such as FacebookInstagramTwitterLinkedInTelegram and Google+.


If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk!


Burn Fat with The Metabolic Blowtorch Diet Book by Jay Campbell, Review

Burn Fat with The Metabolic Blowtorch Diet: The Ultimate Guide for Optimizing Intermittent Fasting: Burn Fat, Preserve Muscle, Enhance Focus and Transform Your Health by Jay Campbell


About The Book:

Congratulations! You’ve just discovered the greatest fat loss protocol ever created in the health and fitness industry.

Burn Fat with The Metabolic Blowtorch Diet: The Ultimate Guide for Optimizing Intermittent Fasting: Burn Fat, Preserve Muscle, Enhance Focus and Transform Your Health by Jay Campbell, After decades of real-world experimentation in the gym, and deep research into the science of how the human body can achieve ultimate health, fitness experts Jay Campbell and Jim Brown have successfully helped thousands of men and women achieve toned, muscular, and world-class physiques.

And now, you have in your hands the step-by-step system they use for going from ‘lifetime dieter’ to ‘lifetime fat-burning machine.’ It’s called The Metabolic Blowtorch Diet.

While other intermittent fasting protocols deliver inconsistent benefits at best, their solution has been modified and tweaked to help everyone burn fat, from average Joe to elite fitness competitors at the highest level.

The Metabolic Blow Torch Diet goes far beyond fast and efficient fat loss to deliver a superior lifestyle template which will teach you how to:

  • Guarantee maximum muscle preservation and improved definition
  • Skyrocket your energy levels to heights you didn’t realize were possible
  • Eliminate your hunger cravings and food addictions once and for all
  • Customize a diet and training regimen for YOUR specific needs and goals, regardless of your fitness experience
  • Supercharge your mental focus for peak productivity
  • Improve your long-term health to live a life of power and vigor

If you want the simplest, most effective protocol for maintaining super low body fat 365 days a year, the proven process found in The Metabolic Blow Torch Diet is your answer.


Editorial Reviews:

Jay Campbell is the Amazon Best Selling author of ‘THE Definitive Testosterone Replacement Therapy MANual: How To Optimize Your Testosterone For Lifelong Health and Happiness.’ Jay is also the Founder of and the TRT Revolution Podcast. Jay is also a former champion male physique competitor and co-founder of – the #1 site on the web for ‘Fit Over 40’ information.

Jim Brown is an elite athlete who began training as a bodybuilder at 13 years old. Over the course of 33 years, he has become knowledgeable in every aspect of body transformation, hormonal optimization and elite performance. Jim is the creator of the Forged Training System. Forged is a complete training program allowing maximal muscle gain in minimal time training.

Jay and Jim write for Iron Man Magazine as the Fitness over 40 Experts. Jay and Jim in partnership with visionary entrepreneur Joshua Smith are also the co-owners of (OLN), which produces the world’s most powerful OTC nootropic supplement E-M-F (Energy Memory Focus). OLN offers a unique line of supplements essential for living a hormonally balanced and fully optimized life.


About the Author:

Jay Campbell is the Amazon bestselling author of the #1 5 Star Rated books ever written on TOT, The Testosterone Optimization Therapy Bible: The Ultimate Guide to Living a Fully Optimized Life and The Definitive Testosterone Replacement Therapy MANual. Jay is an 18 year TOT patient and respected thought leader on Men’s Health and the founder of and the TRT Revolution Podcast. Jay is also a champion male physique competitor and the co- founder with wife Monica Campbell of number #1 site on the web for ‘Fit over 40’ information.

Jay along with co-author Jim Brown also wrote the Amazon Best Selling The Metabolic Blowtorch Diet: The Ultimate Guide for Optimizing Intermittent Fasting: Burn Fat, Preserve Muscle, Enhance Focus and Transform Your Health. Jay and Jim in partnership with visionary entrepreneur Joshua Smith are also the co-owners of (OLN), which produces the world’s most powerful OTC nootropic supplement E-M-F (Energy Memory Focus). OLN offers a unique line of supplements essential for living a hormonally balanced and fully optimized life.

Jay and Jim also write for Iron Man Magazine as the resident Anti-Aging and Over 40 Fitness Columnists.

To learn more :,,,,,,,



The appearance and quality of paper and printing is normal,

Actually, I was expecting more exciting information from Metabolic Blowtorch Diet (MBTD), Read the entire thing in one day but it’s technically a Targeted Intermittent Fasting Diet (TIFD) which men should optimally fast for the period of 16-20 hours while women should fast for 12-15 hours.

Jay talks about the benefits of fasting such as:
increases levels of growth hormone and decreases levels of insulin and blood sugar which obviously help a lot to lose body fat.

Jay explained about Body Types: Ectomorph, Endomorph and Mesomorph and how they can achieve their goal, no matter if it’s fat burning or maintaining muscle and weight. the cheat sheet and diet plan including the details.
He also added a lot of different supplements to help you lose fat and be sharper and focused, along with the benefits and side effects of each prescribed medicine and supplement.

this book is the most blatant example of an advertisement for the Author’s websites and subscription products which made me dislike it, although sometimes it’s a good idea that author name the exact product or brand to clarify what he’s talking about, in this book it’s just too much.

Overall I give a 1-star review to this book, this book is written in simple language and anybody can benefit from it.


Did You Know: (Book Articles)

  • It is important to recognize the majority of IF diets/protocols recommend a person to train fasted to maximize fat burning. The primary goal of The Metabolic Blowtorch Diet lifestyle is building a functionally strong, lean, and HEALTHY physique while avoiding disease as one age. As previously stated, regularly training in a glycogen depleted state is not optimal for building muscle and hence it ignores our primary goal.
    We find ‘fasted training’ to be acceptable ONLY in cases where a person is obese or when the overriding and primary goal is medically required fat loss(mandated by your Physician). This is permissible with individuals suffering from Metabolic Disorder, Type 2 (non-insulin dependent) Diabetes, or severe Insulin Resistance whereby health is supremely compromised. When a person becomes ‘fast’ and ‘fat adapted’ the muscles to become more efficient at burning fat. The number of specialized fat burning proteins is increased and the breakdown of fat for energy is enhanced.

1) The majority of your carbohydrates should be consumed during the pre-workout, peri-workout (during the workout), and post-workout time periods. Pre-workout can be defined as the time period that starts up to 60 minutes prior to your workout, and post-workout can be defined as the first hour after your training session ends. From personal experience, your best post-workout option is a shake with liquid protein and high GI (glycemic index) carbs immediately after training for optimal glycogen replenishment.


2) Pre-workout, peri-workout and post-workout nutrition should consist of 20-40 gram feedings of high-glycemic carbohydrates and an equal amount of liquid protein. This will ensure maximum nitrogen retention and glycogen replenishment. For peri-workout (during) carbs, the best kind to use are short-chain, simple sugars or (ideally) cyclic dextrin52 carbohydrates. These are your high glycemic index, rapidly digested carbohydrate powders. If you’re using MBTD for fat loss, carbohydrate consumption should always be monitored and based on insulin sensitivity. The more insulin-insensitive you are, the fewer carbohydrates you should consume.53 The higher your body fat, the more you must minimize and strategically consume your carbs to reduce it.


3) Your post-workout meals should ideally be high in carbohydrates, moderate in protein and low in fat. From our personal experience, this is the best approach for maximizing muscle growth and retention, training recovery and limiting the amount of fat that gets stored under hypercaloric conditions (i.e. eating above maintenance). As already indicated, the majority of carbohydrates in these meals should be fast digesting sources (simple sugars) due to their ability to replenish muscle glycogen rapidly.54 Cyclic dextrin powders,55 or our favorite True Nutrition’s Sweet Potato Powder,56 are perfect for accomplishing this.
Additionally, the post-workout meal should be the largest of the day. You can then split your remaining calorie intake as you see fit. Personally, we’ll have one post-workout meal right after our training session(usually a shake with True Nutrition Protein Powder mixed with True Nutrition Sweet Potato Powder) and then another post-workout solid Food meal one hour later. The exact amount of calories and macronutrients consumed in the postworkout window largely depends on the individual’s primary focus (fat loss, maintenance or lean muscle gain) and body size.


4) You WILL see fluctuations in day-to-day scale weight due to the higher consumption of carbohydrates, relative to your fasting day. It’s common toward the end of fasting periods for your body weight to drop. If your intention is to lose weight, you’d inevitably be overjoyed at the sight of the scales going down. However, you may be disappointed if you weigh yourself on a training day, only to see your weight deviate anywhere from 3-8 pounds. This is because during the fast you deplete your muscle glycogen stores.
And on training days you replenish them through carbohydrates, resulting in increased water retention. This allows you to enjoy better workouts due to the increased cellular energy from full muscle glycogen stores. Therefore, fluctuations in weight are to be expected and perfectly normal. Remember using the scale is a mistake when trying to accurately measure body composition on any diet but especially with The Metabolic Blow Torch Diet.


5) It is imperative that NO calories are consumed whatsoever during the fasting window.Many Intermittent Fasting protocols advocate the usage/ consumption of MCT Oil, lard, butter, cream and even BCAA’s (Branch Chain Amino Acids) during fasting windows.
They claim that zero carbohydrate additives result in a negligible insulin response. We EMPHATICALLY DISAGREE with these protocols. Much of the research shows the consumption of a single calorie will stop a fast. The exceptions we have found to be acceptable are all in the 1-2 calorie range such as black coffee and or chewing gum. One could argue even these break the fast metabolically. For the reasons we use fasting in the MBTD, they are acceptable.


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Other Similar Books :

The Testosterone Optimization Therapy Bible 

The Definitive Testosterone Replacement Therapy MANual Book

Get Serious by Brett Osborn


If you also have read this book, please share your review below, we greatly appreciate your comment and let’s talk!


The Definitive Testosterone Replacement Therapy MANual Book

The Definitive Testosterone Replacement Therapy MANual: How to Optimize Your Testosterone For Lifelong Health And Happiness by Jay Campbell


About The Book:

The TRUTH About Testosterone Therapy:

How to Look and Feel Years Younger….

Pounds lighter….and literally have the confidence and sexual stamina of a Bengal Tiger in the heat…no matter how old you are or how emasculated or desperate you may be feeling about your life right now.

Let’s face it, getting old isn’t easy.

Beyond the obvious signs of aging, like wrinkles…hair loss…and a general physical “slow down”….you also have to deal with loads of other disturbing issues.

Problems which aren’t so obvious to others, but are painfully upsetting to you. Things like:

  • Weight Gain. No matter how much you seem to diet and no matter what you eat…it’s increasingly difficult to lose any weight..
  • The decrease in sex drive, or issues with getting or maintaining a full erection. The same libido or the same erection you took for granted, just a few years today just a thing of the past…And…
  • Loss of Muscle tone.  Even if you’re not working out, your muscles just don’t grow as much as they should be growing…and your body just doesn’t look as firm as it should look.  And if you’re not working out, forget it. Your body just starts looking terrible, and any former signs “masculinity” are simply fading away..

And while Testosterone Replacement Therapy (TRT) can’t eliminate your wrinkles or re-grow your hair….when used properly…TRT actually reverses virtually all the other symptoms of aging you’re experiencing right now.

Testosterone Replacement Therapy (TRT):

  1. Turns up your body’s metabolic ‘furnace’ and helps burn fat right off your body. Especially if you work out, you will see major transformations in the composition of your body within 30 to 60 days even..
  2. Seriously increases your libido. I mean, even if you have a good libido right now….being on Testosterone makes you feel primal. Meaning, “YES”….you’ll probably want to have sex several times a day when you’re on TRT. But here’s the good news-you’ll be able to do it!
  3. Dramatically helps your body re-composition. If you’re working out…your muscles and veins will expand….fat will start melting off in places it doesn’t belong…and you’ll feel better than ever because your body will start responding in ways that will never have been possible, before going on TRT…

And the net impact of this is you have MUCH more confidence, you’ll be more decisive, and you truly start enjoying being alive, once again.

Inside The Definitive Testosterone Replacement Therapy MANual, you’ll discover:

  • The right way (and the wrong way)…to use testosterone. Break down all the myths, and get the inside scoop on how testosterone really works. This goes way beyond anything you’ll find online in bodybuilding forums, “bro science” and of course the assorted “Google doctors” out there….
  • How to find a doctor is genuinely qualified to work with you in this highly specialized area. Hint: although your primary doctor might more than happy to prescribe testosterone replacement therapy for you….the truth is…99.9% of all “general doctors” have absolutely NO practical experience and therefore NO clue what they are doing.
  • Which is why the lion’s share of men who work with their general doctor wind up feeling more messed up than ever, after starting TRT. The difference between working with a knowledgeable TRT doctor versus working with a novice is the difference between you being able to live a fulfilling life, walking around feeling both physically and emotionally healthy and confident…and walking around feeling depressed and literally not wanting to leave your house…
  • What you must know about periodic blood testing when you are using TRT. Which lab tests are critical, and …maybe even more important-which lab tests to completely ignore. Most guys are paying attention to the wrong things, and paying a steep price for it. So unless you want to be one of close attention to Chapter 10…
  • And…much more!



The Appearance:
As you can tell this book ahs a professional cover design, but printing is in low quality.

In The TRT, Jay Campbell and Dr.Brett Osborn did a great job by clarifying what the HRT and TRT are. you can find the history of this therapy and the different ways of treatment along with each side effects and advantages. you’ll learn about :
the role of Testosterone in human body and Testosterone Formulations, Some information about Steroids, Testosterone Esters, Hypogonadism, Anemia, HGH (Human Growth Hormone), hCG or Clomid monotherapy and a lot more.

I’ve also learned about the symptoms of low T and how to find out if I need TRT or how to request it from my doctor. there are different types of TRT treatment like:

The author clearly explains each type of treatment with side effects and why you need to avoid them, in the end, he talks about his Optimal TRT Protocol and why believes this is the best.

You can find an FAQ part which has different scenarios from different types of individuals which I found helpful, it includes a question and answer chapter with Dr. Brett Osborn with the most recent information about HRT and TRT.

I found Chapter 10, 11 and 12 very very helpful which explains Monitoring TRT, Nutrition and Exercising. Overall I personally give 4 stars to this book but I still believe if a book teaches me something new, it deserves a 5-star review.


Did You Know: (Book Articles)




I also wrote my review on Amazon, 3ee, Goodreads, LibraryThing and Social Medias such as Facebook, Instagram, Twitter, Linkedin, Telegram, and Google+.

Other Books:

Get Serious Review

Burn Fat with The Metabolic Blowtorch Diet 

The Testosterone Optimization Therapy Bible 


Have you read Get Serious Book? What have you learned from this book! comment below!


World Outlook for Testosterone Replacement Therapies (TRT)

The 2019-2024 World Outlook for Testosterone Replacement Therapies (TRT) Book by Icon Group International, Review


About The Book:

This study covers the world outlook for testosterone replacement therapies (TRT) across more than 190 countries. For each year reported, estimates are given for the latent demand, or potential industry earnings (P.I.E.), for the country in question (in millions of U.S. dollars), the percent share the country is of the region, and of the globe.

These comparative benchmarks allow the reader to quickly gauge a country vis-à-vis others. Using econometric models which project fundamental economic dynamics within each country and across countries, latent demand estimates are created. This report does not discuss the specific players in the market serving the latent demand, nor specific details at the product level. The study also does not consider short-term cyclicalities that might affect realized sales. The study, therefore, is strategic in nature, taking an aggregate and long-run view, irrespective of the players or products involved. This study does not report actual sales data (which are simply unavailable, in a comparable or consistent manner in virtually all of the countries of the world).

This study gives, however, my estimates for the worldwide latent demand, or the P.I.E., for testosterone replacement therapies (TRT). It also shows how the P.I.E. is divided across the world’s regional and national markets. For each country, I also show my estimates of how the P.I.E. grows over time (positive or negative growth). In order to make these estimates, a multi-stage methodology was employed that is often taught in courses on international strategic planning at graduate schools of business.


About The Author:








Essential Spices & Herbs: Turmeric Book by Joseph Veebe, Review

Essential Spices & Herbs: Turmeric Book by Joseph Veebe, Review


Turmeric Book Review
Essential Spices & Herbs: Turmeric  by Joseph Veebe

About The Book:

Turmeric is truly a wonder spice. It has Anti-inflammatory, anti-oxidant, Anti-cancer and Anti-bacterial properties
Find out amazing benefits of turmeric. Includes many recipes for incorporating turmeric in your daily life
Turmeric is a spice known to man for thousands of years and have been used for cooking, food preservation and as a natural remedy for common ailments. Recent studies have shown that turmeric has anti-cancer, anti-inflammatory and anti-oxidant properties. This book explains:
Many health benefits of turmeric including fighting cancer, inflammation and pain Turmeric as beauty treatments – turmeric masks Recipes for teas, smoothies and dishes References and links to a number of research studies on the effectiveness of turmeric Essential Spices and Herbs: Turmeric is a quick read and offers a lot of concise information. A great tool to have in your alternative therapies and healthy lifestyle tool box!


About The Author:

Joseph Veebe is passionate about health and healthy lifestyle. He loves cooking and has been using spices and herbs for many years. He has researched benefits of numerous spices and herbs and hope to write more books in this area of his passion.



Appearance: unfortunately I didn’t receive the book.

I received this ebook in exchange for my honest review and feedback with it’s Author, and wished to receive the book not E-book since i’m an old-school book reader, but I guess it wasn’t available.


Content: I was so excited when I won this book as a reviewer because my family and especially my great grandmother used to prescribe Turmeric as a medicine in her town, and I grew up in a family with herb knowledge. I really recommend this book to whoever is seeking for a better diet and healthy lifestyle. thankfully now a days we can find Turmeric in different forms and we can take advantage of its benefits.

you can find the history, usage and benefits of turmeric in this book along with quick recipes with average of 20 minutes instead of eating fast food. this book is written in very simple language and anybody can benefit from it.


Did you Know (Book Articles):

  • Did you know:
    Studies have shown that curcumin, the active ingredient in turmeric, is not easily absorbed by human body. Black pepper and fatty oils helps increase the absorption very significantly.
  • Raw Turmeric Vs Turmeric Powder :
    While turmeric powder is convenient, raw turmeric is certainly more recommended than turmeric powder due to several reasons such as better absorption, purity (no additives and no loss of curcumin) and easier to put into smoothies. Lastly, raw turmeric may be grown in your own backyard.
    HEALTH BENEFITS OF TURMERIC: 1.ANTI-INFLAMMATORY 2.ANTI-OXIDANT 3.ARTHRITIS 4.ANTI-CANCER and much more in Essential Spices & Herbs: Turmeric by Joseph Veebe



I always write my reviews on Amazon, 3ee, Goodreads, LibraryThing and Social Media such as: Facebook, Instagram, Twitter, Linkedin, Telegram and Google+.

Please share your review and thoughts below, if you have read this book and let’s talk about it!


My Personal Experience about What to Eat and What to Avoid If You Get Migraine Headaches

Migraine Triggers

It’s while I’m suffering from Migraine and daily headaches. It was about a week ago I had episode twice in 2 days in a row, I was wondering why?
It was my first time experiencing 2 days in a row suffering of migraine headaches. It happened about 10:40 a.m. while I was at my stressful job. I took my medicine but as usual, it was getting worse and worse.
I started thinking about what I have ate in the morning, that could triggers it, and I rememebered I ate MILK and Cereal , 2 mornings and at the same exact time, I experienced what I hate.

Migraine Trigger
Migraine Trigger

Milk and Dairy products especially old cheese that is high in CASEIN PROTEIN, is the worst thing for me who suffers from daily headaches, actually I love dairy products such as whole Milk, Cheese, Ice cream you name it.

I Never Dreamed A Dairy-Free Diet Was the Answer, I’m alittle upset the I need to stay away from what I like but thank goodness that I found what I liked the most was killing me.

Here what I found from Dr. Ronald Hoffman:

A group of phosphoproteins in milk are commonly referred to as “Casein.” Casein, which comprises 78.7 percent of all the protein in milk, is a major trigger of migraines and other types of headaches.
Many practitioners eliminate all sources of casein in the headache sufferer’s diet. To eliminate all casein one must avoid all dairy and the many foods in which it is found. It is commonly listed as sodium caseinate, calcium caseinate or milk protein on many food labels. These three main ingredients are found in sports bars, sports drinks, packaged goods and commercial tuna fish in a can.

Another common dietary headache trigger is tyramine. Tyramine is a phenolic amine found in various foods and beverages. The following list depicts tyramine sources that should be avoided.

Cheeses: All aged and mature cheeses. Because it is impossible to know the exact tyramine content, all cheeses should be avoided including but not limited to cheddar, Swiss, blue cheese, mozzarella, Parmesan, Romano, cheese spreads, cheese casseroles or any foods made with cheese.

Yeast, brewer’s and extracts: This group includes brewer’s yeast, extracts such as marmite and fresh homemade yeast-leavened breads; yeast found in prepared foods, soups, canned foods and frozen foods should be checked for the addition of yeast abstracts and should be avoided.

Meats/fish: Pork and all smoked, aged, pickled, fermented or marinated meats must be avoided including but not limited to pickled fish, pickled herring, meat extracts, livers, dry sausages or prepared meats such as salami, bologna, pepperoni, frankfurters, bacon, bologna, liverwurst and ham.

Also avoid: Chocolate, over-ripe bananas, citrus fruits (oranges and grapefruit), sauerkraut, broad fava beans, Italian beans, tofu, soy sauce and miso soup.

Beverages: Coffee, tea, cocoa, beer, ales (domestic and imported), wines (especially Chianti), vermouth, whiskey and liqueurs such as Drambuie and Chartreuse. Non-alcoholic varieties of beers and wines also should be avoided.

Supplements to avoid: Yeast vitamin supplements, L-tyrosine, NADH.

The ubiquitous flavor enhancer MSG must be avoided. Monosodium glutamate is directly associated with the onset of headaches in many people. According to George Schwartz, M.D., MSG is found in many common grocery items and is usually hidden in the ingredient label. The following list should help you avoid MSG and illustrate the fact that this substance is not only found in Chinese food.

Definite sources of MSG: Hydrolyzed protein, sodium caseinate or calcium caseinate, autolyzed yeast or yeast extract, gelatin.

Possible sources of MSG: Textured protein; carrageenan; vegetable gum seasonings; spices; flavorings; natural flavorings; flavorings of chicken, beef or pork; smoke flavorings; bouillon; broth or stock; barley malt; malt extract; malt flavoring; whey protein; whey protein isolate; soy protein isolate or concentrate; soy sauce or extract.


what triggers your headache or migraine? comment below and let us know!


Get Serious Review

Get Serious book by Brett Osborn, Review

Get Serious: Dr. Brett Osborn
Get Serious: by Dr. Brett Osborn, Review


Brett Osborn is a board-certified Neurological Surgeon with a secondary certification in Anti-Aging and Regenerative Medicine. 30+ years of exercise experience and a CSCS honorarium from the National Strength and Conditioning Association, in conjunction with his medical background, have afforded him the knowledge and expertise which he shares with the reader in Get Serious.

Dr. Osborn has also authored Burn, Block, Boost with Body True, a supplementary guide to the Thermobolic Weight Loss System. He currently resides and practices in West Palm Beach, Florida.



Get Serious Book, first printed in 2014, and in order to write a professional review I had to reread it again, which was worth it and I’m glad to have this amazing book in my collection.

The Appearance:
I didn’t like the cover design, but this book has a great quality of the paper and color printing.

In this book, you will learn about the multitude of disease risk factors such as insulin resistance, dyslipidemia, obesity, hypertension (cumulatively known as Metabolic Syndrome), hormonal imbalance, and the role of chronic inflammation in the genesis of disease.

Dr. Osborn described aging as a disease and he says It is the disease of aging. You may be thinking, “aging is not a disease.” Well, if it’s not, why does this non-disease kill 100,000 people per day? that’s really interesting to me and maybe it’s new to you too but remember he’s Anti-Aging Medicine Doctor.

This book also included a lot of information about Cancers, DNA, and as he said: The goal of this book is to educate you the consumer, the patient, and allow you to assume care of your own health. but it has been written with a lot of specific and Medical Scientific vocabulary which made it difficult to understand.

I also have learned about type 3 diabetes which is Alzheimer’s disease, and how to prevent diabetes. this book has 11 chapters and the chapter 8th which is about supplements is the most informative part as I’ve read other reader’s reviews on different websites.

Dr. Osborn’s Top Ten Nutritional Supplements: OMEGA-3 FATTY ACIDS, RESVERATROL, GREEN TEA EXTRACT, VITAMIN D3, CURCUMIN, B-COMPLEX, VITAMIN C, VITAMIN E, MAGNESIUM, PROBIOTICS, ASPIRIN, BETA-BLOCKER AND/OR ACE INHIBITOR, STATINS, METFORMIN. he explains about the history behind each, and the dosage of supplements and their benefits.

There is money in disease, not health.

IT’S ALL ABOUT TESTOSTERONE but how? which supplement?
Doctor Osborn in this book explains many of the daily problems that we all are dealing with, he wrote that one of the reasons that we cannot build muscle is the low level of TESTOSTERONE.

he explains the natural way to increase your TESTOSTERONE is resistance training like the five basic compound movements:
Squat, Bench press, Deadlift, Overhead press and a chin/pull-up or rowing movement.

one the hardest workout that probably many of us are skipping, is squats and One of the greatest benefits of squat is increasing testosterone level in our body. Dr.Osborn explains each exercise with the correct way of performing.

He explains about TRT and HRT and how sugar is aging us: Consumption of refined sugars not only fosters the genesis of free radicals but also fuels the fire of inflammation. And chronic exposure to excess free radicals (oxidation) and inflammation causes age-related disease, period.

Overall I personally give 4 stars to this book but I still believe if a book teaches me something new, it deserves a 5-star review.


Did You Know: (Book Articles)

–This is NOT the next diet book.

I don’t believe in diets. In fact, there is no such thing as a diet. Well-fit individuals were around eons before the word “diet” even existed. In fact, by default—that is, without our own self-destructive behaviors (poor diet and a sedentary lifestyle) the human body is lean muscle. We GROW fat (and fatter) by virtue of our poor lifestyle choices.

Despite the obvious challenges, it was almost easier to stay healthy in Paleolithic times because there was less “interference.” There were no supermarkets filled with synthetic, chemically-laden foods. You were hungry, you killed your food, and you picked your fruit and vegetables.

And these weren’t laced with estrogenic and potentially carcinogenic pesticides. Now it’s much more difficult—health takes work. Requisite to your attainment of health is knowledge. While there is some genetic predisposition to gain weight, especially when eating sugars and starches (so-called “carbohydrate intolerance”), you are not destined to be fat. So stop blaming your parents.

Genetic predispositions can be overcome with diligent adherence to sound nutrition principles. These concepts must be understood in depth and at the outset. Education and the resultant knowledge is a prerequisite for execution. Haphazard dieting (there, I said it) in the absence of understanding, will always fail in the long run.

Why do I say this? Because sound nutrition (and maintaining a healthy body weight) is simply stroking the biochemical processes which are the foundations of our existence as humans. Provide the proper nutrients to your biochemistry (which may be slightly different than mine, due to subtle genetic variation) and attain optimal health. You are a reservoir of biochemical processes, an unbelievably complex machine, albeit with a high degree of predictability.

Our bodies, for the most part, act according to a set of rules that evolved over eons as an adaptive response to environmental pressures. Health is attained through sound biochemistry. The absence of health (disease) is biochemical dysregulation. In other words, we start off healthy and we screw it up!

A word to the reader: This chapter is NOT filled with recipes and a meal plan, like most diet books are. It is, instead, filled with information that I think will not only save your life but give you a good understanding of food and how it works in your body. More understanding, less memorizing.

That way, real-world applications become thoughtless, almost instinctive. You’ll make the right food choices without thinking. My main concern (and it should be your main concern too) is the epidemic of obesity and diabetes in the world, primarily caused by poor diet and lack of activity.

Type II diabetes, in particular, is triggered by excess sugary foods that continually require our bodies to produce more and more of the hormone insulin until we ultimately become resistant to its effects, or “insulin resistant.” That means our systems are so flooded with this hormone that our cells become immune to its actions, leaving us with high levels of circulating sugar.

The excess glucose not only harms our tissues and organs (especially the heart and its feeder arteries), but turns into fat, and turns our bodies into mush instead of muscles. This is the perfect set-up for inflammation which, as I discussed earlier, is at the core of all disease. Sugar is not the only problem. We consume vast amounts of bad fat which adds fuel to the fire. (Not all fat is equal, which I will explain later.)

And we consume too little protein which is essential for building muscle. Remember, your heart is a muscle too. It—and the arteries that deliver blood to your heart and, ultimately, your body—is especially vulnerable to the toxic effect of high sugar loads and inflammation. Heart disease is still the number one killer of both men and women, so this point is very important. My goal here is to outline the foundational tenets of nutrition and to present to you the science that will allow you to design your own “diet,” one that puts you closer to your fitness goals.

Most of you long to shed fat off your waistline. It’s really much easier than you have been led to believe. The right food, combined with the right exercise, will get you optimal health and the body you want. First, you need to understand the basics. As neurosurgeons say to one another, “it’s not rocket science.” Once you learn all there is to learn, you will see that it’s really a common sense approach. You will then be able to make smarter food choices without having to follow a rigid diet.


–Insulin Ups and Down

First, there is less insulin secreted by the pancreas in response to a lower instant-to-instant serum glucose level. Functioning optimally, the pancreas maintains tight control of serum glucose. Blood sugar typically rises to levels < 140 mg/dL and returns to baseline within three hours of a meal (barring a diabetic or insulin-resistant state).

In contrast, the pancreas is stressed when exposed to high levels of serum glucose, having to “chase after” the massive sugar attack from the gut. Invariably, insulin levels soar, often overshooting its demand. Therefore, one hour after eating, serum glucose is markedly elevated, as is the level of serum insulin.

This occurs even in the context of normal insulin sensitivity, at least until this complex homeostatic mechanism becomes dysregulated, by virtue of chronic bodily exposure to high serum glucose and lack of exercise. You see, high serum glucose in addition to inducing insulin resistance or IR, is toxic to the endothelium, because it promotes the formation of “advanced glycation end-products” or AGEs discussed earlier.

Glycation is the binding of a glucose molecule to a protein molecule, resulting in the formation of damaged protein structures. Many age-related diseases such as arterial stiffening, cataracts, and potentially Alzheimer’s disease, are related to glycation. Cellular accumulation of AGE’s induces the production of inflammatory cytokines, which is not good. When you are “over-inflamed,” you need to quench the fire. As a neurosurgeon, I use corticosteroids (powerful anti-inflammatory medicines) fairly aggressively, particularly during the management of a patient with a brain tumor.

Having been administered steroids, patients will often report dramatic improvement in not only their headaches but in their neck and back pain. Why? Because the root of degenerative spine disease, “arthritis,” is inflammation. Treat the inflammation and the pain improves. Similarly, in the diabetic patient, strategies geared toward diminishing bodily inflammation must be in place. Of course, that is initiated with tight glycemic control.


-Know Your GI

You may have heard of the glycemic index (GI) before—it’s a way of rating the impact that food has on blood sugar and insulin. In medical terms, GI is defined as the increase in blood glucose level over the baseline level during a two-hour period following the consumption of a defined amount of carbohydrate compared with the same amount of carbohydrate in a reference food.

Glucose serving as the reference food has an arbitrarily assigned GI of 100. For the sake of comparison, kidney beans have a glycemic index of 23, peanuts 7, and white rice 89. Simply put, the sweeter the food, the higher the glycemic index or GI value.

Tight glycemic control (finely controlled blood sugar with infrequent, low magnitude spikes) is primarily a function of several different, yet interrelated factors such as ingestion of low glycemic index (GI) foods, lean body mass (particularly in the context of insulin resistance), and daily exercise.

There are many other contributing factors such as bodily stress (which may be work related or due to sleep deprivation). These will be discussed elsewhere. Why am I telling you this? Haven’t myriads of diet books stressed the importance of low glycemic index foods in one’s quest to lose weight?

You’ve probably heard it all before, right? Wrong. Yes, low glycemic index carbohydrate consumption facilitates weight loss, but eating your daily vegetables has far greater, life-extending effects. As post-prandial glucose increases only mildly in response to low GI foods, there is less insulin secreted. As insulin is atherogenic and frankly toxic to the endothelium, lesser circulating insulin (at any given instant in time) has been correlated with vascular health.

And get this, glycemic fluctuations even within the so-called “normal” range in healthy volunteers induce physiologically significant effects on endothelial function, oxidative stress, and immune activation. Even in the non-diabetic population, post-meal elevations of plasma glucose exert deleterious effects on the vascular system. I suspect by now you’re reconsidering that ice cream sundae! After all, you are likely to die of the effects of atherosclerotic disease or “hardening of the arteries,” statistically speaking.

I also wrote my review on Amazon, 3eeGoodreadsLibraryThing and Social Medias such as FacebookInstagramTwitterLinkedinTelegram and Google+.

Have you read Get Serious Book? What have you learned from this book! comment below!


The Lose Your Belly Diet Book by Travis Lane Stork, Review

The Lose Your Belly Diet: Change Your Gut, Change Your Life, Book by Travis Lane Stork


The Lose Your Belly Diet reviews
The Lose Your Belly Diet reviews

About The Book:

The Lose Your Belly Diet Book by Travis Lane Stork, We want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies! We can achieve ALL of these goals with the Super-G Life. Based on exciting new research about the dramatic benefits of vibrant gut health and a diverse gut microbiome, the Super-G Life nurtures your gut while burning off excess weight and harmful belly fat.

The Super-G Life is built around a very clear, research-based concept: Eating food that increases, feeds, and protects the microbes in your gut paves the way for weight loss, a slimmer middle, and better overall health. It’s not just about weight loss. Having great gut health is linked to good health throughout your body.

Scientists in this rapidly growing field are finding connections between the gut microbiome and a healthy immune system and gastrointestinal system, as well as autoimmune diseases (such as rheumatoid arthritis and inflammatory bowel disease), allergies and asthma, and even cancer.

With every study that s published, scientists become more convinced that a healthy gut leads to a healthy body. We re accustomed to thinking of bacteria as bad and some are but most of the bacteria and microbes in our guts do amazing things, like working with our immune system to fight disease and helping our bodies digest food.

Not only cant we live without them, but as their numbers and diversity increase, so too does our health. I like to think of the microbes in my gut as my little buddies who are helping me stay healthy every minute of the day. And I love the idea of feeding them the foods they need to flourish foods that you’ll find in abundance in the Super-G Life. Research is uncovering ways to boost gut health and nurture the gut microbiome. In this book, well look at all of the ways you can improve your own gut health. We’ll start with diet.

The Super-G daily eating plan, which picks up where The Doctor s Diet left off, provides gut-enhancing foods, meal plans, and recipes based on the latest research into gut health. Foods in the Super-G diet help increase, feed, and protect the microbes in the gut. But diet is just one factor in gut health. We’ll also look at the many other steps you can take to support your gut microbiome, from avoiding unnecessary antibiotics to worrying a little less about dirt and germs.

Even the choices you make about how you bring your children into the world can have an impact on your family s microbiomes. And here s another reason to take good care of your gut health: Every part of your body benefits, including your skin. That s right: When your gut is happy, your skin glows with health and you look and feel younger. In the Super-G Life, we will cover all the bases, giving readers everything they need to make dramatic changes in their GI health, their weight, their belly fat, and their overall health.


About The Author:

Dr. Travis Stork is an Emmy(R)-nominated co-host of the award-winning talk show “The Doctors” and a practicing board-certified emergency medicine physician. He graduated magna cum laude from Duke University and earned his M.D. with honors from the University of Virginia, where he was elected into the prestigious honor society of Alpha Omega Alpha for outstanding academic achievement.

Born and raised in the Midwest, Dr. Stork is a fervent believer in helping patients feel empowered when it comes to their health. Dr. Stork practices what he preaches and likes to teach by example, biking to work every day, rain or shine. While he doesn’t expect individuals to give up their cars, he is passionate about enlightening individuals on simple ways to attain and maintain good health based on their own life and circumstances. He believes that oftentimes when people come to the E.R., it’s already too late.

That’s why he takes such pride in teaching people how to avoid preventable illness before it happens. Most people don’t realize that they make over 200 health-related decisions every day that dictates how well and how long they live. Dr. Stork believes health is not about the gym or a deprivation diet; health is achieved by focusing on those seemingly inconsequential 200-plus decisions people make throughout the day.



I liked the hardcover design and printing but low quality of papers.

The Lose Your Belly Diet is an amazing book that I recommend to read.
Actually, it was my first health book, I’ve ordered it through Walmart, and I learned that we have bad and good bacteria in our body. these bad bacteria cause bad feeling, tiredness, fatigue, and we are feeding them with junk and fast foods. But it also teaches us about Good Bacteria or GUT FLORA, these are the ones that we need to know more about and feed them, they’ll help us with a better mood, better concentration, and losing belly fat, etc.

This book specifically tells you what to eat and what you need to avoid, it warns about taking antibiotics and how it kills good and bad bacterias at the same time. I’ve learned to take Probiotics and Prebiotics to stay in shape and make sure that our little friends (Gut Flora) being feed and multiplied. Also, Dr.Stork tells us about Fiber and why it’s important to add it in our diet.

If you really would like to get to know your body, and who are living in your digestive system, that’s a must-read. Please don’t forget to share your review down below if you’ve read this book.



Your Gut Health/Weight Loss Opportunity Let me start by saying that I love food. Let me also say that the most important health lesson I’ve ever learned is to let food be my medicine and not my poison. This has been my guiding principle for quite some time now. But here’s the truth: our knowledge of how food affects our health and weight is always changing and evolving.

The Lose Your Belly Diet is a book I was inspired to write because of our rapidly changing knowledge of the human gut microbiome and its effect on our health and weight. If you don’t know what “human gut microbiome” means, don’t worry, because you soon will! It’s exciting stuff, and my goal is to be there with you every step of the way as you learn how to optimize gut health and maximize weight loss—especially the loss of harmful belly fat.

This plan focuses on food choices and portion control strategies that help you eat more of the high-quality foods that nourish you and make you feel full and satisfied, and fewer of the low-quality foods that lead to excess weight gain and fat accumulation. It checks all of the healthy-eating boxes while filling you up with delicious, enjoyable foods.

The Lose Your Belly Diet is an evolution of The Doctor’s Diet, a book I wrote a couple of years ago. I loved that book because it’s such an effective, easy-to-follow plan and was the way I used to eat. But since that book came out, we’ve learned so much important new information about gut health and the impact of beneficial bacteria on our overall health and weight.

It’s changed the way I eat and it should change the way you eat, too. This plan tells you the how and why of enjoying life-supporting foods, and it does so without deprivation. In fact, it gives you more freedom and flexibility than pretty much any diet out there. Not only does it encourage you to eat an abundance of gut-supporting foods, but it makes room for bread, pasta, and other whole grains that so many diets cut out these days. 

And even more fantastic: this diet makes room for things like chocolate, wine, and coffee, which not only make life worth living (in my humble opinion) but appear to be beneficial for your gut bacteria, too!