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In This Issue

1. Cholesterol: Try A Little Respect - By Dave Draper
2. Summer's Comin'

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1. Cholesterol: Try A Little Respect - By Dave Draper

This article is being republished by the courtesy of Dave & Laree Draper. Check out the Iron
Online website and sign up for the Iron Online newsletter!

Anyone with a pulse has heard the horror stories about cholesterol. In fact, we are led to
believe that cholesterol is one of the evils responsible for the pause or cessation of that pulse
when we least expect it. Most of the medical world claims cholesterol attaches itself to our
arterial walls, hardens them, restricts them, stops the flow of blood and we suffer angina,
occlusions, embolisms and gangrene; and that cholesterol goes hand in hand with heart disease and
obesity. Let me spend a dime of your time and clear the air, or at least attempt to thin the fog.
Though definite problems with cholesterol arise in modern societies, there is a side to this
hard, waxy lipid upon which the sun does shine.

Cholesterol is essential for our health. Take a look:

Cholesterol is needed within the cells to regulate the ever-changing fluidity of cellular
membranes.

Sex hormones (steroid hormones) are made for us by cholesterol.

Other vital hormones that suppress inflammation, assist in survival energy surges and regulate
water retention are made by the poor undervalued lipid, cholesterol.

Vitamin D, the sunshine vitamin necessary for the metabolism of calcium and phosphorous, is made
from cholesterol.

Bile acids, integral in the digestion and absorption of fats, oils and fat-soluble vitamins are
derived from cholesterol.

We find cholesterol secreted by glands in the skin, covering and protecting it from the ravages
of external trauma (water, sun, wind) and infection.

Cholesterol drags itself to our relief as an anti-oxidant when our store of vitamin and mineral
antioxidants is low.

Our little, misunderstood hero.

We would have fewer problems with cholesterol if we ate right and exercised. Even those with a
genetic predisposition to cholesterol harms would do a lot better. Our bodies manufacture
cholesterol quite readily and are pressed to make an abundance of the ingredient when we consume
excess calories, particularly from sugars and saturated fats. Stress, too, triggers the body to
make more cholesterol because it is a precursor of stress hormones. Stress and excess calories
from junk foods are gremlins of the modern world over which we have control. Exercise and eat
right regularly to reduce these high-cholesterol scares... and many more.

A peculiarity of cholesterol that adds to its special handling is the body can make it, but
cannot break it down as it can sugars, fatty acids and proteins. It can only be eliminated
efficiently through the stool, and then only if adequate fiber is present in the diet. Add fiber
to your smart eating.

We are buried in research about cholesterol and different schools of thought are emerging. Some
say the human being is not designed to metabolize large amounts of dietary cholesterol, or he is
not equipped to regulate its distribution, or his cholesterol-removing fiber is far too low.
Thus, cholesterol contributes to the widespread disease of arteriosclerosis -- hardening of the
arteries.

I'm a meat eater who includes eggs and dairy, as well as fruits and vegetables in his menu and
don't hesitate recommending the diet to you. My total cholesterol level hovers at 132 year after
year. Two out of 10 might have to be cautious of their dietary cholesterol, but is that a hard
truth if they exercise and bring in fiber and the micronutrients that provide balance and
efficacy in the system?

I lean toward the findings of those stimulating scientists who point out that "cholesterol
problems" can be avoided or resolved by supplying the body with adequate vitamins and minerals
often deficient in those foods that are high in protein. To enjoy the muscle-building,
fat-burning benefits of protein-rich foods, bring in the micronutrients and accessory
ingredients that assist their metabolism, absorption, transportation and eventual healthy
elimination. The addition of certain micronutrients (vitamins C, B3, and minerals calcium, zinc,
copper and chromium) plus omega-3 EFAs, fiber and regular exercise diminish damaging lipid
levels, reduce stress and make you strong -- a prescription for the defense against and reversal
of cardiovascular disease and obesity. Some of these factors can be derived from our daily diet,
but not in the quantities we require. Be prepared to supplement your food intake.

I'm not a political troublemaker or a health food activist, yet I can't ignore some distinct
fallacies in the market place and in the medical community that inhibit our development. The news
and advertising media have us convinced that a low-fat and cholesterol-free diet is an answer to
the broad base of health problems. These diets, in fact, might indirectly lead to health problems
far worse than holding too many extra pounds, including suicide (serotonin uptake in the brain is
inhibited due to lack of cholesterol, and depression and aggressive behavior go unchecked) and
cancer (disease-fighting antioxidant uptake in the system is suppressed due to lack of
cholesterol).

We are also encouraged to use cholesterol-free margarine as a butter substitute only to find that
it typically contains the most dangerous oils in the refrigerator. "Cholesterol free" is a gold
mine to the packagers of modern foods. Let's keep our eyes open.

Two-time Nobel Prize-winning Dr. Linus Pauling and his associate, Dr. Rath, put forth the theory
that the lack of vitamin C in the body is responsible for cardiovascular disease, thickening
arteries, high blood pressure and a cascade of problems that have us suffering in the far corners
of our system. The comprehensive study centering on a single magnificent micronutrient, vitamin
C, upset a medical community that was long targeting cholesterol as the villain. Support was
anemic. Printing of the report in well-read and prestigious journals was at first approved and
later rejected. Politics and economics rose above the head of the Nobel Prize winner and we wait
for the sun to shine and the mist to evaporate. Don't wait for science to sign the bottom line to
your contract for an extended and prosperous life. Be aware, look, listen and act. Exercise and
eat right regularly or...

Blast it and don't follow the sheep. Fly. Dave

Two books you might add to your less silly book list:
Fats that Heal, Fats that Kill by Udo Erasmus
More fun than it sounds -- very interesting, broadly informative and applicable

The Heart Disease Breakthrough by Thomas Yannios, M.D.
About as fun as it sounds but very readable and informative

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2. Summer's Comin'

Ah, yes. It's March and summer is just around the corner. Iowa weather is playing it's usual
hand. Temperatures in the 60's one day, then snow the next. Yet we still know summer is
inevitably coming and everyone wants to be ready. The newsstands should now be filling up with
magazines; covers filled with those "How To Get Ready For Summer Fast" slogans.

Using summer as an excuse to get lean and mean is fine. All of us "everyday bodybuilders" tend
to use the seasons as our preparation dates (as opposed to competitions). And there's nothing
wrong with that. Many people use the winter as a time to bulk up and put on as much muscle as
possible. Then use winter's end and early spring to burn off the fat and glory themselves in
their new muscle. (Okay, that sounds weird... Don't get too self absorbed!) We all know what
is required to achieve the goal: lower the calories in your diet, bump up the cardio work and
maybe even change your workout style. However, I want to discuss the DO NOT's of getting ready
for summer. These are the things that can put your progress to a halt fast.

First of all, remember not to change your diet rapidly. I wrote about this very subject in
newsletter #2. If you are currently bulking up, you are on a fairly high calorie diet and you
probably have been for about 3 months. Understand that your body cannot suddenly adapt to a diet
with 1000 less calories per day. Your body will be greatly confused and will think it is
suddenly being starved. So, what's it going to do? It will want to store up as much energy as
possible for the time ahead. That means it will want to store up fat and not let go of what it
has. The solution is simple. Drop your calorie intake incrementally. For the first week, only
drop 250 calories per day. The second week, drop 250 more calories per day (so now you would be
at 500 less calories than when you started). Continue dropping 250 daily calories each week
until you are at the desired daily caloric intake. This gives your body time to adjust to
dietary changes and respond to your wishes.

The same principle applies to your cardiovascular work. Obviously, if you have been doing very
little cardio work all winter, you cannot and should not suddenly start doing 5 45 minute
sessions per week. Start out at 3 20-30 minute sessions per week. Each week, add one session
and work your cardio up to about 40 minutes. I would not go above 5 cardio workouts per week.

Now, some people also decide to change their workout routines. I believe this is a personal
choice. People with slower metabolism can really benefit from doing this. Others may not need
or want to change their workout style. If you do, here are a few options. First and foremost,
start implementing supersets and drop sets. These combination sets will really get that heart
pumping and fat burning. The next option is to simply cut the time down between sets. Using
30-45 second rests between sets keeps that heart going, too. Just remember that if you were
using longer rests, to blast out some really intense sets, this change may require you drop a
little weight. But give it your all, don't just drop for no good reason.

One final subject is the use of thermogenic supplements. When it's time to burn fat, most people
want to start on thermogenics right away. They do work great. However, you may want to wait a
few weeks before starting on them. You have already made two major changes for your body with
diet and cardio. I believe you should give it some time to adjust. Then start on the
thermogenics to give the fat burning that extra boost.

You just have to give your body the respect it deserves. Make changes gradually. Don't throw it
too much at once. Then it will be nice to you and respond.

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Everyone keep at it. My newsletters sure seem to be coming slower and slower. We're trying to
get our own nutritional supplement business going which is taking up time. But it's a lot of
fun, and so it goes.

Jon Miller

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DISCLAIMER:
The suggestions and opinions in this newsletter are based on my personal experiences. Obviously,
not all diets, supplements or training routines work the same for everyone. The objective of
this newsletter is to provide you with the knowledge that will help you find what works best for
you. You should always check with your personal physician before starting any exercise programs.
All of the companies, products and websites I suggested are also from my own findings only.