JOEL MARION & Tim Skwiat, Pn2

2
 9 Proteins That
Expand Your Waist
When it comes to improving body composition, appetite control, and satiety, there is
arguably not a single more effective, well-established dietary factor than optimizing
ones protein intake.

While the Institute of Medicine (IOM) has established a recommended dietary allowance
(RDA) of protein intake at 0.8 grams of protein per kilogram of body weight per day
(or, about 0.36 grams of protein per pound of body weight), research illustrates quite
clearly and convincingly that an increase in dietary protein intake to at least TWICE
(i.e., 1.6g/kg or 0.72 g/lb) that of the IOM recommendations may be metabolically
advantageous, particularly for individuals looking to improve body composition (e.g.,
lose fat) as well as older adults (who are likely to lose muscle mass as they age) and
physically active folks (e.g., athletes, military personnel, recreational exercisers).1

Research has shown that consuming diets higher in protein are not only safe for otherwise
healthy individuals, they may provide a host of benefits. Higher protein diets may:

Accelerate fat loss and spare lean body mass while following a reduced-
calorie diet.2,3 In fact, in a meta-analysis of 24 weight-loss studies published
in the American Journal of Clinical Nutrition, researchers from the University of
South Australia found that high-protein diets led to significantly greater losses in
body fat and spared losses in lean body mass, which are common with standard-
protein, reduced-calorie diets.4
Attenuate weight regain and contribute to long-term weight maintenance.
Thats right, not only have high-protein diets been shown to lead to greater fat
loss and improvements in body composition during dieting trials, researchers
have also found that high-protein diets increase compliance and long-term weight
management.5 In a study published in the New England Journal of Medicine,
researchers found that after dropping over 20 pounds during an 8-week weight loss

3
 trial, folks consuming a higher protein diet regained less body weight over the next
12 months when compared to individuals consuming a standard-protein diet.6
Optimize 24-hour muscle protein synthesis and facilitate the maintenance
or building of muscle mass.7,8 In other words, higher protein diets can help
build lean body mass, and they may be particularly beneficial to help offset losses
in muscle mass associated with aging.9 Age-related losses in muscle mass (i.e.,
sarcopenia) present tremendous concerns in terms of health and function in
aging populations.
Boost metabolic rate. Studies consistently show that protein-rich foods increase
diet-induced thermogenesis (DIT), which refers to the energy expended (i.e.,
calories burned) in order to process food for storage and utilization, to a greater
extent than carbohydrate- and fat-dense foods. This increase in DIT results
in a subsequent increase in metabolic rate (i.e., daily energy expenditure).10,11
Speaking of metabolic rate
Preserve metabolic rate after weight loss.12 A common concern and
consequence of standard-protein, reduced-calorie diets is a significant decline
in metabolic rate, which frequently leads to weight regain. However, studies
have shown that high-protein diets may conserve metabolic rate and therefore
prevent weight regain. In one study published in the Journal of the American
Medical Association, researchers found that metabolic rate was conserved to a
significantly greater extent in folks who consumed a higher protein diet (30% of
total calories) compared to individuals who consumed a lower protein diet (20%
of total calories).13
Increase satiety and improve appetite control. High-protein meals boost
satiety, which means that protein-dense foods are much more likely to make you
feel full and satisfied.14 Whats more, diets rich in high-quality proteins improve
appetite control, as well as reduce daily food intake.15 In a recent study published
in the Nutrition Journal, researchers from the University of Missouri found that
consuming higher protein, dairy-based snacks (e.g., yogurt) improved satiety,
appetite control, and limited subsequent food intake when compared to higher fat
and higher carbohydrate-based snacks.16
Improve carbohydrate metabolism and glycemic regulation. A number of
studies have shown that high-protein diets lead to significant improvements in
carbohydrate management and insulin efficiency in as little as 5 weeks.1720
Increase calcium absorption. Despite pervasive myths about potential negative

4
 effects on bone health, high-protein diets may lead to long-term improvements in
bone health when calcium intake is adequate.21,22

Taken together, the evidence suggests that optimizing protein intakewhich entails
consuming more protein than whats considered the minimal amount to prevent a
deficiencyis both safe and has the potential to elicit a number of favorable metabolic
adaptations, including:

Improved weight management

Greater fat loss
Increased lean body mass
Better recovery from physical activity
Better lean body mass retention (when dieting)
Increased metabolic rate
Preservation of metabolic rate (when dieting)
Better long-term weight maintenance
Improved glycemic regulation and carbohydrate metabolism
Improved calcium retention and better bone health

With that being said, not all dietary sources of protein are created equally. In fact,
there are a number of very common inferior choices that may actually have a
counterproductive effect on body composition and overall health. The goal of this report
is to help shine the light on some of those foods and ingredients that fall under the
umbrella of proteins and may appear to be healthyor are marketed as suchwhen in
fact they may be derailing you from achieving your health and body composition goals.

Before delving into these foods and ingredients, its important to remind you that, in
the grand scheme of things, your health, fitness, performance, and body composition
are contingent on your entire body of nutrition worknot an individual food or single
meal. In other words, theres no magic bullet. Instead of viewing foods in isolation as
good or bad, think about weight management and deep health as the product of
practicing healthy eating habits, creating a positive food environment, and choosing
high-quality, nutritious foods in appropriate amounts relative to your goals and activity
levels regularly and consistently over time. Good nutrition takes practice, and just like
getting better and mastering anything in life, its about progressnot perfection.

5
Start where you are and make small changes that you are ready, willing, and able to
take on; focus on mastering those new behaviors, one step at a time. With that
being said, lets get to those foods!

1. Soy Protein

Dr. Kaayla Daniel, author of The Whole Soy

Story, is an expert on the hidden dangers of soy.23 As Daniel describes
in her book, there are a number of potential problems with soy consumption.

Soy may impair thyroid function. Soy contains substances called goitrogens that
block the synthesis of thyroid hormones. A drop in thyroid function may lead to
weight gain, difficulty losing weight, mood swings, lethargy, and a host of other
negative outcomes.
Soy may lower testosterone levels. Soy contains phytoestrogens called
isoflavones that have been shown to lower testosterone, which may negatively
impact body composition, physical function, feelings of wellbeing, energy levels,
and libido.
Soy may lead to female reproductive issues. The isoflavones in soy can mimic
and sometimes block the effects of estrogen. Soy phytoestrogens may disrupt
endocrine function and lead to hormonal imbalances, may cause infertility, and
may promote breast cancer in women.
Soy is genetically modified (GM). Although the topic of genetically modified
organisms (GMOs) is both complex and controversial, its also worth pointing out
that nearly all (i.e., ~90%) of the soy grown in the United States is genetically
engineered.24 Recent research from Norway found that animals fed a GM diet got
fatter quicker than animals fed a non-GM diet.25
Soy contains phytic acid. Phytic acid is considered an anti-nutrient, which
may prevent the absorption of valuable minerals by binding with calcium, iron,
magnesium, and zinc, as well as the vitamin niacin.
Soy may cause gastric distress. Soy contains substances (i.e., trypsin inhibitors)
that inhibit proteases, enzymes that digest the proteins that we eat. This can lead
to inadequate digestion and GI distress.
Soy is an allergen. The proteins in soy are among the top 8 allergens that the
FDA requires food manufacturers to list on ingredient labels.

6
As was previously mentioned, one of the numerous benefits associated with a higher
protein intake is increased satiety and appetite control. However, a number of studies
have provided further evidence that all proteins are not created equally, and soy protein
may be an inferior option compared to animal proteins (e.g., whey).

In a study published in the journal Physiology & Behavior, a team of researchers from
the Netherlands found that when healthy participants received a breakfast with soy
protein they experienced significantly greater hunger compared to the same breakfast
with whey protein.26 Whats more, when the folks ate the breakfast with whey protein,
they demonstrated much stronger responses in the hormone GLP-1, which suppresses
appetite, promotes satiety, and contributes to controlling food intake.27

The #1 Worst Carb Ever (dont eat this)

At the link below, were going to let the cat out of the bag on what is undoubtedly
the #1 WORST carb EVER, and how the money-hungry food industry is conspiring
to sneak this nightmare carb into just about everything.

In the end, this extremely common carb wreaks havoc on your fat-storing
hormones in a MAJOR way, and has even been shown to hamper memory, slow
brain activity, and increase your risk of Alzheimers.

==> The #1 Worst Carb EVER (dont eat this)

In a randomized, double-blind, placebo-controlled study published in the journal

Nutrition Research, a team of researchers from Iran found that participants who
consumed a whey protein supplement 30 minutes prior to their largest meal
experienced significantly greater reductions in appetite and calorie intake compared to
participants who consumed a soy protein supplement.28 Whats more, after 12 weeks,
the folks who supplemented with whey protein experienced greater reductions in body
fat and waist circumference, as well as superior improvements body composition (i.e.,
less fat, more muscle) compared to the soy protein group.

7
In another randomized, double-blind, placebo-controlled study published in the Journal
of Nutrition, researchers representing the United States Department of Agriculture (at
the Beltsville Human Nutrition Research Center) instructed overweight participants to
consume either a whey protein supplement, soy protein supplement, or carbohydrate
supplement (all equal calories) along with their normal eating habits for 23 weeks. At
the end of the study, only the whey protein group lost a significant amount of weight
and body fat. Whats more, only the folks supplementing with whey protein experienced
significant reductions in waist circumference and decreases in levels of the hunger
hormone ghrelin.29

A key objective during weight loss is to reduce body fat while minimizing loss of lean
body mass (e.g., muscle mass) to promote optimal overall health, metabolic function,
cardiovascular health, and physical functioning. As previously mentioned, the building
and retention of lean body mass is key to preserving metabolic rate, as losses in lean
body masswhich comprises the metabolically active tissues of the bodyis a major
contributor to the decreased metabolic rate associated with dieting and may also
predispose one to weight regain.30,31

Along those lines, theres additional research that provides evidence that soy protein
may also be inferior to whey protein when it comes to building muscle and recovering
from exercise.

In a series of studies published in the American Journal of Clinical Nutrition, researchers

from McMaster University assessed whether supplementation with milk led to greater
increases in muscle size (i.e., hypertrophy) and lean body mass compared to equal
amounts of protein from soy. In the first study, the researchers found that milk-based
proteins led to greater increases in protein synthesis (i.e., rebuilding, recovery)
compared to soy proteins when taken acutely after exercise.32

Based on those findings, the researchers set out to assess whether healthy young men
would realize any differences in hypertrophy and lean body mass over a longer study
period (i.e., 12 weeks) when supplementation (i.e., either milk-based or soy proteins)
was combined with resistance training. After 12 weeks, the participants who consumed
milk after their strength training workouts increased muscle size and lean body mass
greater than the group that consumed soy protein.33

8
Multiple additional studies have found similar results: Soy protein appears to be inferior
to milk-based proteins (e.g., whey protein) in stimulating protein synthesis (both at rest
and after exercise), building muscle mass, and promoting recovery from exercise.34,35
Thus, despite the fact that some proponents of soy may argue that it is a high-quality
protein, the evidence suggests that it is inferior to milk-based proteins, such as whey
protein.36 As alluded to above, this may have significant implications for people looking
to improve body composition, active folks (e.g., athletes, military personnel, recreational
exercisers), and elderly men and women, who are especially susceptible to muscle loss
with aging (i.e., sarcopenia).

Marketers and soy proponents would certainly like for you to believe that soy is a staple
in Asian cultures. However, that couldnt be further from the truth. Soybeans were first
grown in Asia to be used as a crop fertilizernot to be eaten. As a matter of fact, soy
was commonly called green manure and was used to enrich the soil between the
planting of crops. Soybeans were known for their ability to replenish the nitrogen supply
in soil, which improved the harvest of crops that were consumed as food.

The Chinese later began introducing small amounts of heavily fermented soy into their
diets in the form of miso, tamari soy sauce, tempeh, and natto. Contrary to popular
belief, the Chinese only consume about an ounce of soy per day and only of the
fermented variety. The fermentation process destroys many of the toxins and anti-
nutrients listed above. Whats more, the fermentation process yields probiotics (i.e.,
good bacteria) that can have a beneficial impact on the gut flora.

Overall, its best to avoid most commercial soy products, including:

Soy protein isolate (any soy protein powder)

Soybean oil
Soy milk
Soy cheese, soy ice cream, soy yogurt
Soy meat
Soy-based infant formula
Tofu

9
Occasional consumption of fermented soy from whole food sources would be the best
options, including:

Miso
Tamari soy sauce
Tempeh
Natto
Edamame

Overall, your best bet is to avoid processed foodssoy is hidden everywhereand

focus on whole, minimally processed foods. In short, soy is NOT a health food. If you
include it regularly in your diet, it could very well be holding you back from the progress
you deserve and, in many cases, causing you to store belly fat. Worse yet, it could be
damaging your metabolism, hormones, and overall health.

2. Fried Meats

Two words: trans fats. Chicken tenders, fried

chicken, fried steak, fried pork, fried fish, and fried
shrimp are just a handful of examples of foods
formerly known as healthy proteins that have
taken a trip to the deep fryer. Many restaurants
use partially hydrogenated oils when they fry foods
like these because these types of oils, which are the major dietary source of industrial-
produced trans fats, can be used many times in commercial fryers.

If youre not completely familiar with trans fatty acids, a good starting point is the
recent determination by the United States Food and Drug Administration (FDA) that
partially hydrogenated oils are not safe for human consumption.37 Nutritionally
speaking, trans fatty acids serve no purpose, and as Erin Russell, Assistant Editor
of the Canadian Medical Association Journal, puts it, Partially hydrogenated oils
are entirely artificial and would not be in our food supply if they werent economically
attractive to the food industry.38

Why are partially hydrogenated oils so attractive to the food industry? Production of

10
partially hydrogenated vegetable oils was developed because of low cost, long shelf life,
and suitability for commercial frying and transport.39

The Institute of Medicine (IOM) recommends that consumption of trans fats is as low
as possible.40 In essence, industrial-produced trans fats are like tobacco in the sense
that theyre not beneficial at any dose. For instance, the IOM cites evidence that
any intake of industrial-produced trans fats (above zero) will increase ones risk for
cardiovascular disease.

Eat this TWICE daily for accelerated fat loss

At the link below, were going to show you the #1 fat-burning meal of ALL-TIME,
and how by eating this simple meal twice daily, you can shed fat faster AND easier
than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, its not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

But the problems dont start and stop with an increased risk of heart disease. In fact,
theres evidence that suggest that a number of negative health outcomes are correlated
with trans fat intake, including weight gain and obesity.41,42 Trans fats have also been
associated with an unhealthy inflammatory response, endothelial dysfunction, and
decreased insulin sensitivity.43

Along the lines of weight gain, trans fat intake has been associated with abdominal obesity.42
Even in the absence of excessive caloric intake, controlled animal studies have shown
that trans fats are an independent factor for weight gain, including enhanced storage of
abdominal fat.44 In one study published in the journal Obesity Surgery, Brazilian researchers
discovered that there was a higher content of trans fatty acids in the visceral fat of obese
folks, suggesting that trans fats may be preferentially stored as deep abdominal fat.45

11
This is particularly worrisome because visceral fat (i.e., abdominal obesity) is associated
with a laundry list of negative health outcomes and a constellation of metabolic
abnormalities, including:46,47

High triglycerides
Low levels of good cholesterol (i.e., HDL)
High levels of apolipoprotein B (which is considered a better predictor of
cardiovascular risk than the more commonly used LDL48)
Small, dense LDL and HDL particles (small, dense particles are considered more
detrimental than large, fluffy particles49)
Unhealthy levels of inflammation
Insulin resistance
Poor carbohydrate tolerance and metabolism
Leptin resistance

This is one piece of nutritional advice that the mainstream media seems to have gotten
right: Nix fried foods.

3. Gluten-Containing Foods

There is quite a bit of information circulating on the topic

of glutenits a big deal! However, just a short decade
ago, celiac disease, which involves an autoimmune
response against gluten, was considered rare outside of
Europe. As a matter of fact, healthcare professionals all
but wrote it off as a potential issue. Just a decade later,
the topic has gone from being nearly completely ignored
to gaining worldwide attention.

As a result, there has been a surge in gluten-free diets and in the discussion of
gluten. Unlike wheat allergies and celiac disease where wheat- and gluten-containing
products need to be avoided, non-celiac gluten sensitivity does not involve allergic or
autoimmune responses.

That being said, non-celiac gluten sensitivity is still an issue, and it may involve a

12
variety of gastrointestinal and extraintestinal (i.e., outside the intestine) symptoms, such
as behavioral changes, bone or joint discomfort, muscle cramps, leg numbness, gas,
bloating, fatigue, difficulty concentrating, mood swings, eczema, sugar cravings, and
you guessed it, difficulty with weight management.

In a study published in the journal BMC Medicine, researchers from the University of
Maryland Center for Celiac Research reported the data they collected from nearly 6,000
patients between 2004 and 2010. The criteria for non-celiac gluten sensitivity were
fulfilled by 347 of the patients seen (i.e., 6% of the patients). Their symptoms included
abdominal pain (68%); eczema and/or rash (40%); headache (35%); foggy mind
(34%); fatigue (33%); diarrhea (33%); depression (22%); anemia (20%); numbness in
the legs, arms or fingers 20%; and joint pain (11%).50

Taken in context, that means that over 18 million individuals in America alone are
affected by non-celiac gluten sensitivity. But researchers believe this epidemic is even
far more widespread, and doctors from the aforementioned University of Maryland
Center for Celiac Research conclude, All individuals, even those with a low degree of
risk, are susceptible to some form of gluten reaction during their life span.

Best-selling books have suggested a connection between wheat/gluten and obesity, and
researchers from Brazil have provided evidence to fortify that connection. Specifically,
scientists found that rats fed a gluten-free diet experienced reduced body fat, an
improvement in carbohydrate metabolism and insulin sensitivity, and a reduction in the
expression of pro-inflammatory markers. The authors concluded that gluten exclusion
should be tested as a new dietary approach to prevent the development of obesity and
metabolic disorders.51

While it seems all the rage to vilify gluten, a recent study suggests that it may not be the
scapegoat that some may lead you to believe. Instead, there may be other components
of foods (that also contain gluten) that may be leading to gastrointestinal symptoms, on
which folks tend to pin the blame on gluten. Specifically, the low-fermentable, poorly-
absorbed, short-chain carbohydratesmore affectionately referred to as FODMAPs
(fermentable, oligo-, di-, monosaccharides, and polyols)also found in many of the
gluten-containing grains and foods may actually be to blame for the digestive discomfort
that some folks experience when eating these foods.

13
In a double-blind, cross-over trial published in the journal Gastroenterology, Australian
researchers randomly assigned a group of participantsall of whom had self-reported
non-celiac gluten sensitivityto a low-FODMAP diet, and their symptoms improved
significantly.52 Interestingly, when the participants were reintroduced to a diet that
contained gluten but not the other FODMAP-containing foods (i.e., low FODMAP diet
with gluten), only 8% of the folks who were diagnosed with non-celiac gluten sensitivity
actually experienced any issues. Based on their findings, the researchers concluded,
We found no evidence of specific or dose-dependent effects of gluten in patients with
NCGS [non-celiac gluten sensitivity] placed on diets low in FODMAPs.

By no means is this meant to say that non-celiac gluten sensitivity is not an issue. Rather,
in general, non-celiac gluten sensitivity is largely a self-reported issue, and there may
be other factors in play besides gluten. In a study published in the journal Nutrition in
Clinical Practice, the same group of Australian researchers recruited 147 participants (130
of whom were women) with self-reported non-celiac gluten sensitivity. The participants
completed a survey with questions pertaining to their symptoms and their dietary habits.

Of the respondents, only 27% met the criteria for non-celiac gluten sensitivity.53 In other
words, when deferring to self-reporting, the research suggests that 3 out of 4 people
dont have non-celiac gluten sensitivity. Whats more, the researchers also found that
symptoms of non-celiac gluten sensitivity are poorly controlled despite gluten avoidance
in 1 of 4 of the study participants, providing more evidence that theres more to the
equation than gluten.

Besides FODMAPs, recent studies also show that there may be other components
of gluten-containing foods that contribute to symptoms frequently associated with
non-celiac gluten sensitivity. For instance, in a study published in The Journal of
Experimental Medicine, researchers found that wheat amylase-trypsin inhibitors
(ATIs)a family of five or more proteins found in wheat that are resistant to digestion
and are the major allergen responsible for bakers allergymay trigger small intestinal
inflammation and be, at least in part, to blame for gastrointestinal symptoms frequently
associated with non-celiac gluten sensitivity.54

Despite all of that, its estimated that 100 million Americans consume gluten-free
products each year. While there is indeed a fad component to the gluten-free craze

14
and many health-related claims are unfoundedthere is also undisputable and
increasing evidence for non-celiac gluten sensitivity.55 However, many questions remain
unanswered, and further research needs to explore whether the elimination of gluten
alone is sufficient and to better understand the overlap with other components of gluten-
containing grains (e.g., FODMAPs, ATIs).56

While the evidence continues to accumulate and the story on gluten proceeds to develop,
perhaps something that can be more firmly said is this: While gluten itself may not be
the culprit, many of the foods containing gluten may be. In other words, when you
consider the laundry list of gluten-containing foods, theres no wonder that many people
tend to look, feel, and perform better when they gravitate toward a gluten-free menu.

Its becoming increasing apparent that consumption of refined carbohydrates (e.g.,

refined flours made from gluten-containing grains and the foods that are made with
them like breads, breakfast cereals, pastas, bagels, baked goods, crackers, pancakes,
waffles, cakes, cookies, breading/coating, croutons, tortillas, etc.) is closely related
to obesity and various forms of chronic illness, including cardiovascular disease and
diabetes. In fact, numerous studies have linked consumption of these highly processed
carbohydrates to obesity.57,58

According to Harvard researcher and professor of Nutrition and Epidemiology Dr. Frank
Hu, Refined carbohydrates are likely to cause even greater metabolic damage than
saturated fat, and the time has come to shift the focus of the diet-heart paradigm away
from restricted fat intake and toward reduced consumption of refined carbohydrates.59

Along those lines, in a 2004 epidemiological study, researchers analyzed nearly 90

years worth of data, and they found that increasing intakes of refined carbohydrate
concomitant with decreasing intakes of fiber paralleled the upward trend in the
prevalence of type 2 diabetes observed in the United States during the 20th century.60

One of the more fascinating ways that these refined carbohydrates may fuel weight
gain is by driving cravings. In a study published the American Journal of Clinical
Nutrition, researchers found that (compared with a meal containing an equal amount
of calories and much slower digesting carbohydrates) a meal containing fast-digesting
carbohydrates significantly increased hunger and cravings.61

15
 30 second daily trick FLATTENS your belly
How would you like to flatten your belly in just 30 seconds a day?

Well, you CAN.

In fact, its almost ironic... this 30 sec trick is by far one of the most effective fat
loss strategies our clients have EVER tried, and its also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

Not only that, the researchers also took brain scans to see how the different types of
carbohydrates affected various centers of the brain, and what they found was nothing
short of astonishing. After consuming the meal with fast-digesting carbohydrates, the
participants brain regions associated with reward and craving were selectively stimulated,
essentially hard-wiring the body to seek more and more. This study provides evidence
that refined carbohydrates elicit hunger, food cravings, overeating, and weight gain.

These refined grains and the foods made with them are a far cry from the whole kernel
grains from which theyre derived. If gluten-free means cutting back on the consumption
of refined carbohydrates, then its likely to lead to improvements in health, body
composition, and performance.

There is evidence that when people make [gluten-free] diet changes, they may
lose weight. It might not necessarily be because of the gluten, but rather the fact
that they have eliminated processed foods from the diet and are eating more lean
proteins and fruits and vegetables, says Lara Field, MS, RD, a pediatric nutrition
advisor at the University of Chicago Celiac Disease Center.62

16
4. Farmed Salmon

There are a number of great reasons to consume

salmonbesides the fact that, properly prepared,
its quite tastyand one of the most salient is that
salmon can be an excellent source of omega-3 fatty
acids, which have been shown to have brain and cardiovascular health benefits as well
as beneficial effects on metabolism and body composition.

Researchers from Gettysburg College found that supplementation with fish oils, which
supply the same types of omega-3 fatty acids found in cold-water fish like salmon, for 6
weeks significantly increased lean body mass and decreased fat mass.63 Whats more,
the participants also experienced increased metabolic rate and significantly decreased
levels of cortisol, a stress hormone associated with increased abdominal fat storage.64

Researchers from Australia recently found similar impressive results as they combined
omega-3 fatty acid supplementation with a weight-loss diet. They found that study
participants with higher omega-3 fatty acid intakes lost significantly more fat than the
folks who did not supplement with the fish oils, despite the fact that both groups followed
the same diet protocol.65

However, theres a caveat here. You see, its not just about omega-3 fatty acids, as
there is another type of essential fat that bears discussion: omega-6 fatty acids.

Experts estimate that throughout human history the optimal ratio for consumption of
omega-6 fatty acids to omega-3 fatty acids was about 1:1. With the contemporary diet,
this ratio has shifted dramatically in favor omega-6 fatty acids to 20:1.66 While there are
multiple explanations, including a decrease in omega-3 fatty acid consumption from
freshwater fish, researchers attribute this in large part to the ubiquity of vegetable oils
(e.g., soybean oil) present in the Western diet.67

This is important for a number of reasons, especially when it comes to managing body
weight and promoting a healthy inflammatory response. For example, omega-3 fatty acids
have anti-inflammatory effects (e.g., suppress IL-1beta, TNF-alpha, and IL-6) whereas
omega-6 fatty acids do not.68 Whats more, studies show that omega-6 fats promote

17
inflammation, particularly when they are consumed in excess of omega-3 fats.69

In a study published in the European Journal of Clinical Nutrition, French

researchers assessed the effects of a 10-week diet modification to decrease the
ratio of omega-6 to omega-3 fats in healthy subjects on various health parameters,
including inflammatory markers.70 The researchers found that the diet intervention
(i.e., decreased omega-6 and increased omega-3 fatty acids) resulted in significant
reductions in TNF-alpha and multiple favorable effects on metabolic and inflammatory
profiles. Additionally, the participants demonstrated significant increases in the
hormone adiponectin, which is associated with enhanced insulin sensitivity and has
been shown to facilitate fat burning.7173

Along those lines, the 10-week diet modification did, in fact, result in a significant increase
in fat oxidation. This finding is consistent with previous work in which researchers found
that supplementation with 6 grams of omega-3 fatty acids for just 3 weeks significantly
increased fat oxidation and resulted in 2.5 times greater fat loss compared to when
participants supplemented with an equivalent amount of fat from other sources, including
vegetable oils high in omega-6 fatty acids (e.g., sunflower and peanut oils).74

With the understanding and appreciation of the significance of balancing omega-6

and omega-3 acids, its now time to break the news as to why farmed salmon may
be such an inferior option compared to its wild-caught counterpart. Because farmed
salmon are typically fed commodities like soy and corn, which have dramatically higher
concentrations of omega-6 fats compared to omega-3 fats, the fatty acid profiles of the
salmon change markedly relative to wild-caught salmon, which feed on other omega-3-
rich fish (e.g., sardines, anchovies) lower on the food chain.

The ratio of omega-3 to omega-6 fats (i.e., more omega-3 fats, fewer omega-6 fats) in
wild-caught salmon is upwards of 266% higher than that of farmed salmon, which is
lower in omega-3 and higher in omega-6 content.75 But thats not all; farmed salmon also
contain high concentrations of potentially health-damaging contaminants (e.g., PCBs,
dioxins, chlorinated pesticides). Hmmmfewer omega-3 fatty acids and more omega-6
fatty acids and contaminants; how does that sound to you? Not very good to us either.

18
5. Meat and Dairy from Grain-Fed Animals

Perhaps youve heard the saying, You are what you

eat; well, that extends to You are what you eat eats.
In other words, the food fed to the animals (e.g.,
cattle) that you consume has a direct impact on its
nutrition content. Considering that cornparticularly
the genetically engineered variety (i.e., GMO corn)is
a staple of animal feed, there are similar concerns with
meat and dairy from grain-fed animals as there are with
farmed salmon.

As mentioned in the previous section, there is a concerning imbalance between

the consumption of omega-6 and omega-3 fatty acids in the average persons diet.
While the rise in consumption of vegetable oils plays a significant role in this dietary
imbalance, its also worth mentioning that the consumption of meat (and dairy) from
grain-fed feedlot animals directly contributes as well.

In other words, not all meat and dairy is created equally. For example, beef and
dairy from grass-fed cattle may be a superior option over standard grain-fed options.
Interestingly, regardless of whether beef is from grain- or grass-fed cattle, its fatty acid
profile will be about 40-50% saturated fat, about 40-50% monounsaturated fat, and
somewhere near 10% polyunsaturated fat. However, the diet of the cow can significantly
influence the types of each fat present.

Depending on the breed of cow, grass-fed beef contains up to 5 times more omega-3
fatty acids than grain-fed beef.76 The average ratio of omega-6 to omega-3 fatty acids
in grass-fed beef is 1.5:1, which is much closer to whats often considered ideal. On
the contrary, this ratio jumps all the way up to nearly 8:1 in beef from grain-fed cows.
In addition to a much healthier omega-3 fatty acid profile, grass-fed beef is one of the
best dietary sources of conjugated linoleic acid (CLA), as it contains an average of
2 to 3 times more CLA than grain-fed beef. CLA possesses antioxidant activity, and
research has shown it to reduce body fat, increase lean body mass, and improve body
composition.77

19
 Do you POOP enough?
Please excuse the somewhat personal nature of this excerpt, but the information
we are about to share below is extremely important for both you and your digestive
health.

You may not think that youre constipated, but in reality, it is VERY likely that you
ARE.

You see, constipation is not simply not being able to go, or only eliminating once
a week...thats severe constipation. The truth is, a healthy digestive system should
be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If
not, you are suffering from constipation, which will cause a buildup of toxins and
undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your
digestive system and overall health...really bad stuff. Just imagine all that rotted,
disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Similar differences in fatty acid profiles are noted in dairy from pasture-raised (i.e.,
grass-fed) cows compared to those that are fed substantial quantities of grains,
particularly corn.7881 In one study published in the journal PLOS One, researchers from
the United States and United Kingdom compared samples of dairy from organic (i.e.,
pasture-raised) versus conventional (i.e., grain/corn-fed) cows, and they found that
organic dairy (e.g., milk, yogurt, butter) contains:82

20
 25% fewer omega-6 fatty acids
62% more omega-3 fatty acids
2.5 times lower omega-6 to omega-3 fatty acid ratio, which is much closer to
whats considered to be optimal
32% more EPA and 19% more DHA, which are two omega-3 fatty acids crucial
for nervous system function, cardiovascular health, pain management, hormonal
regulation, body composition, feelings of well-being, and more
18% more CLA

It bears reiteration that the massive imbalance between omega-6 and omega-3 fatty
acid consumption coincides with an increase in the incidence of numerous conditions
associated with an unhealthy, excessive inflammatory response, including obesity,
declining mental health, and metabolic dysfunction.68,83,84

Not only that, research suggests that overconsumption of omega-6 fatty acids (which
has been brought about largely by increased consumption of industrial vegetable oils,
generally low consumption of oily fish, vegetables, fruits, and beans, and increased
consumption of meat and dairy from grain-fed animals67,68,84) not only affects you but
also potentially your children, as it may increase the incidence of obesity in future
generations.85

6. Hydrolyzed Vegetable Protein

Hydrolyzed vegetable protein (HVP) is typically

made from soy, corn, or wheat gluten. Based on
that information alone and what has been presented
in the previous sections, you may already have an
understanding of why this may be an inferior protein
option. But, theres more to the story.

Food manufacturers use HVP as a flavor enhancer, and it can be found in myriad
processed foods like soups, chili, sauces, gravies, stews, processed meat products,
prepared dips, potato chips, and pretzels. Whats more, youll also find it in many of those
mass-produced soy-based vegetarian products (e.g., soy burgers, soy cheese, etc.).

21
HVP is produced by boiling commodities such as soy, corn, or wheat in hydrochloric
acid and then neutralizing the solution with sodium hydroxide. The acid breaks down the
protein in vegetables into their component amino acids, one of which is glutamic acid.
You may be more familiar with glutamic acid in the form of its sodium salt: Monosodium
glutamate (i.e., MSG).

In fact, HVP, which typically contains between 10 30% MSG, is one way that food
manufacturers hide this ingredient, which can cause adverse reactions (e.g., headaches)
in folks who are MSG-sensitive, in their products.86 Whats more, a number of studies
have suggested a link between MSG and overweight/obesity.87,88 For example, in one
study published in the American Journal of Clinical Nutrition, researchers analyzed data
they collected from over 10,000 healthy Chinese adults over the course of 15 years, and
they found a positive correlation between MSG consumption and weight gain.89

While the connection between MSG and weight gain is not entirely clear, researchers
speculate that there may be a number of potential explanations. On one hand, its
possible that this flavor enhancer leads to excess energy consumption by increasing
palatability and damaging the brains ability to regulate appetite.90 Additionally, theres
some research that suggests that MSG may lead to resistance to the key fat-burning
hormone leptin, and leptin resistance is closely connected with weight gain and
obesity.9193 With that being said, it seems best to avoid or limit consumption of those
heavily processed foods containing HVP.

7. Hydrolyzed Collagen

Collagen protein has gained substantial popularity

over the last several years, a fact that is somewhat
surprising given that it was frowned upon by the fitness
community just a decade or so ago. When taken in sufficient quantities (i.e., 10 grams),
hydrolyzed collagen may promote skin health and possess some joint health benefits.

However, theres a reason it has traditionally been chagrined as a dietary source of

protein: Its a lackluster source of amino acids to say the least. Although there may be
questions about the validity of the Protein Digestibility-Corrected Amino Acid Score
(PDCAAS), it is currently the internationally recognized standard for establishing protein

22
quality. As a point of reference, protein from dairy (e.g., whey) sets the benchmark for
PDCAAS and protein quality, with a score of 1.0. Hydrolyzed collagen, on the other
hand, has a PDCAAS rating of 0.08. Thats right, 1,250 TIMES lower than whey
protein.

Hydrolyzed collagen is an incomplete protein, as it does not contain all of the

essential amino acids. Essential amino acids are those that the body cant produce on
its own and must be consumed from dietary sources.

Not only that, hydrolyzed collagen contains very low concentrations of the branched-
chain amino acids, leucine, isoleucine, and valine. By comparison, whey protein
contains upwards of 5 TIMES as much leucine, which is considered to be a key
regulator of muscle protein synthesis (i.e., repair of muscle mass, recovery from
exercise). Research suggests that when adequate amounts of protein are consumed
with suboptimal levels of leucine or insuffienct quantities of essential amino acids,
muscle protein synthesis is significantly reduced.94,95

In other words, hydrolyzed collagenwhich is an incomplete, leucine-sparse proteinis

an inferior choice to meet ones protein needs when the goal is optimizing health and
body composition. Unfortunately, because it is a relatively cheap proteinalso known
as gelatinfood manufacturers and supplement companies often include it in protein
and energy bars, gels, protein and energy shots, and ready-to-drink protein shakes and
meal replacements.

With that being said, its very much worth pointing out that undenatured type II collagen
(UC-II) has been shown in multiple randomized, double-blind, placebo-controlled
studies to be a highly efficacious joint nourishing ingredient50 TIMES more potent
and absorbable than the leading hydrolyzed collagen supplement.96

In a breakthrough pilot study published in the International Journal of Clinical

Pharmacology Research, researchers found that women with moderate joint
discomfort taking UC-II daily for 6 weeks significantly reduced joint stiffness (in
the morning and after periods of rest). On average, the women experienced a 26%
reduction in joint discomfort.97

23
 Do this ONCE per day
(takes seconds; 11 major health benefits)
Could it really be that ingesting this one single super nutrient from good ol
Mother Nature, just ONCE per day, could provide ALL of these incredible health
benefits at the SAME time?

1. Increased heart health

2. Sharpened focus
3. Heightened memory
4. Reduced joint pain
5. Improved eye health
6. Greater bone density
7. More youthful skin, nails, and hair
8. Mood enhancement
9. A slimmer waistline
10. Natural hormonal enhancement
11. Anti-aging benefits

...AND MORE?

Yes, its true, and at the link below were going to tell you ALL about this
breakthrough super nutrient and exactly where you can find it (inexpensively)
so you can begin experiencing all of the above benefits for yourselfquickly and
easilyeach and every day.

In fact, according to many top medical doctors today, this single super nutrient
just may be the most important nutrient EVER for your health, well-being and
longevity.

==> Do THIS once per day (takes seconds; 11 major health benefits)

24
In one study, folks taking 40mg of UC-II daily for 90 days experienced nearly 4 times
greater (knee) joint mobility than the placebo group. After 120 days of supplementation,
the UC-II group experienced significantly reduced joint discomfort after exercise, and
they were also able to exercise significantly longer compared to both baseline (i.e.,
beginning of the study) and to the placebo group.98

In another study, participants taking 40mg of UC-II daily for 90 days demonstrated
2 3 TIMES greater improvements in measures of joint comfort, mobility, and function
compared to folks taking a combination of popular (yet inferior) joint health ingredients
(glucosamine plus chondroitin, G+C). The researchers concluded that the folks taking
UC-II showed significant enhancement in daily activities suggesting an improvement in
their quality of life.99

In yet another study, researchers compared the effectiveness of UC-II head-to-head to

G+C, and once again, UC-II triumphed superior. Folks taking 40mg of UC-II daily for 180
days demonstrated significant reductions in both joint discomfort and stiffness, as well as
improvement in physical function, compared to both the placebo and the G+C groups.100

The take-home point is that hydrolyzed collagen is an inferior protein source, and while
research has shown joint health benefits, undenatured type II collagen appears to be
drastically superior in that category. That said, hydrolyzed collagen may be an effective,
efficient supplement for skin health.101

8. Egg Substitutes

Simply put, eggs that come in a carton are not

a superior substitute for real eggs. Real eggs
including the yolks, and in particular the yolks
are an excellent source of protein, healthy
fats, vitamins, minerals, and antioxidants. On
the other hand, mechanically-separated, low-
fat, chemically-altered eggs in a carton are the result of food manufacturers preying on
consumer fears, which are based on outdated, inaccurate health information.

25
Simply put, because eggs contain cholesterolabout 200mg per eggmany health
organizations have traditionally recommended limiting their consumption based on the
assumption that dietary cholesterol increases blood levels of cholesterol. However, this
is faulty presumption, as dietary cholesterol is structurally different than the lipoproteins
(e.g., LDL and HDL, which are commonly referred to as cholesterol) that circulate in
the blood and serve as transport molecules.

While there may be some interaction between dietary cholesterol and blood levels of
these lipoproteins (since they do serve to transport cholesterol in the body), theyre
not synonymous. Whats more, the body is more than adept at producing cholesterol
on its own. In fact, the liver can produce as much as 75% of the bodys cholesterol,
producing 1 2 grams of it per day. The bodys production of cholesterol decreases
when cholesterol-rich foods are consumed and increases when cholesterol-free foods
are eaten.

Thus, at best, this assumption is a gross oversimplication that does not appear to apply,
in practice, to healthy folks, although it may extend to hyper-responders and diseased
populations.102,103

In a cross-over study published in the International Journal of Cardiology, researchers

from Yale Prevention Research Center assessed the effects of egg consumption on
endothelial function (FMD), a reliable index of cardiovascular risk. 49 healthy men
and women consumed two eggs per day for 6 weeks. At the end of the study, the
researchers found that daily egg consumption did not affect total cholesterol, LDL, or
FMD, providing clear evidence that dietary cholesterol may be less detrimental to
cardiovascular health than previously thought.104

In one study published in the journal Nutrients, researchers from Wayne State University
found that students who ate eggs for breakfast (providing 400mg of cholesterol) 5
days per week for 14 weeks experienced no negative impact on blood lipids (e.g.,
total cholesterol, LDL).105

In general, observational studies have not found a connection between egg

consumption and risk of cardiovascular disease in otherwise healthy individuals. In

26
a study published in the Journal of the American Medical Association, researchers
from Harvard Universitys Department of Nutrition assessed whether there was any
connection between egg consumption and coronary heart disease (CHD) among over
117,000 otherwise healthy men and women over the course of 14 18 years. The
researchers found no evidence of an overall significant association between egg
consumption and risk of CHD or stroke in either men or women.106

2 minute cleanse kills toxic parasites

LIVING in your belly
Due to exposure to an array of common foods, beverages, and over-the-counter
medicines, 9 out of 10 peoples guts have been infested with toxic, parasitic
bacteria that is DESTROYING their health and making it virtually impossible for
them to drop fat from their biggest problem areas...and that very likely means you.

Fortunately, theres a quick 2 minute cleanse that you can perform today, almost
without thinking, to correct this dangerous imbalance. Just follow the simple steps
given at this link:

==> 2 minute cleanse kills toxic parasites LIVING in your belly

In a study published in the journal Medical Science Monitor, researchers assessed

the dietary patterns of nearly 10,000 adults (aged 25 74) to examine the association
between egg consumption and risk of cardiovascular disease. They found that folks who
consumed greater than 6 eggs per week does not increase the risk of cardiovascular
disease compared to people who eat none.107

In a recent study published in the European Journal of Clinical Nutrition, researchers

from Spain set out to assess whether there was any connection between egg
consumption and the risk of cardiovascular disease (CVD) among over 14,000 men
and women (ages 20 90) who followed a Mediterranean-style diet. Once again, the
researchers found no association between egg consumption and CVD risk when
comparing folks with the highest to lowest egg consumption.108

27
Perhaps most interesting are the results from a study recently published in the journal
Metabolism where researchers from the University of Connecticut compared the effects
of eating 3 whole eggs per day versus an equivalent amount of yolk-free egg substitutes
on blood lipids and insulin sensitivity. After 12 weeks, the researchers found that the
participants who ate the whole eggs experienced significantly greater increases in HDL
cholesterol and large HDL particles (i.e., the good forms of cholesterol), as well as
reductions in total VLDL and medium VLDL particles. Whats more, the egg eaters also
experienced significant improvements in insulin sensitivity and increases in HDL and
LDL particle size (i.e., more large, fluffy particles).109 Particle size is noteworthy because
small, dense particles are considered more detrimental than large, fluffy particles.49

Eggs provide one of the highest quality proteins of any whole food available; in fact,
researchers frequently use the eggs as the standard in measuring the quality of protein
from other foods. In addition to being a low-calorie source of high-quality protein,
eggs also contain a variety of vitamins (e.g., A, B, D, and E), minerals, nutrients (e.g.,
choline), and monounsaturated fatty acids that can reduce the risk of CHD.110

As previously mentioned, its important not to dismiss the yolks, as that is where all
of the (healthy) fats are stored, and along with them, all of the important fat-soluble
vitamins (e.g., vitamins A, D, and E) and nutrients (e.g., choline). Whats more, while
the whites of eggs contain a higher percentage of protein, the yolks have higher levels
of the essential amino acid leucine, which, as previously discussed, plays a key role in
muscle growth and recovery.

That being said, just like there are differences between beef from grass-fed and
grain-fed animals, not all eggs are created equally. Specifically, research from Mother
Earth News suggests that eggs from pasture-raised hens provide a superior nutrition
profile compared to standard store-bought eggs.111 For example, compared to typical
supermarket eggs, the eggs from pasture-raised hens may contain:

1/3 less cholesterol

1/4 less saturated fat
2/3 more vitamin A
2 times more omega-3 fatty acids
3 times more vitamin E

28
 6 times more vitamin D
7 times more beta-carotene

Because the lines are somewhat blurry on the definitions of cage-free and pasture-
raised, it may be beneficial to do some additional research on the eggs available to you.
Better yet, you may consider going to a local farmers market and purchase certified
organic eggs from pasture-raised hens.

9. Sugar- and Artificially-Sweetened Yogurt

While dairy seems to have gained a negative reputation in

certain circles, a large body of evidence has demonstrated
that dairy consumption may contribute to increases in lean
body mass along with losses in body fat (i.e., improved
body composition), and whats more, reduced-calorie
diets may be further enhanced when dairy is a major
component.32,33,112114

In one study published in the Journal of Nutrition, researchers from McMaster University
found that folks who consumed a dairy-rich (15% of total energy intake), high-protein
(30% total energy intake) diet, they lost more body fat, visceral fat, and trunk fat over
the course of 16 weeks when compared to individuals consuming a standard protein
intake and either moderate (7.5%) or low (2%) levels of dairy. Whats more, the high-
dairy, high-protein group also gained lean body mass while losing body fat (and net
body weight).112

While dairy (e.g., Greek yogurt, yogurt, cottage cheese, kefir, etc.) may indeed be
a healthy option to include in ones nutrition plan, its important to delineate plain,
unflavored choices between flavored, sweetened versions, including many of those that
are fruit-flavored (e.g., fruit on the bottom). In addition to the proteinswhich promote
metabolism, body composition, appetite control, and satietyyoull also find some
less than desirable ingredients in these variations, including added sugar and artificial
sweeteners.

With regard to the former, the section on gluten-containing foods covers the potential

29
health and body composition consequences of diets containing high amounts of added
refined sugars. In addition, it may be worth pointing out that some sugar-sweetened
yogurt contains high-fructose corn syrup (HFCS).

Researchers have linked HFCS availability and consumption to obesity and metabolic
dysfunction (i.e., reduced carbohydrate tolerance and insulin sensitivity).115 HFCS, as
well as other refined carbohydrates including sucrose, has been associated with fat
accumulation and increased body weight, and some studies have found that HFCS may
specifically lead to increased abdominal fat storage.116,117

Do THIS twice daily to burn BELLY FLAB

Exciting news to share with you today... Theres a new way to burn belly fat that
has been shown in more than a DOZEN research studies to help you burn fat and
slim your waist at an accelerated rate.

In fact, one breakthrough study showed that those who performed this belly-
burning trick just twice daily burned 400% more fat than those who didnt.
Another study published in the Journal of International Medical Research showed
that those using this powerful flab-burning trick lost 20% of their body fat in just 12
weeks. And get this... the trick takes less than a minute to perform!

Would you like to burn 400% more fat by using this quick, belly-busting trick just
twice daily? We show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

In one study published in the journal Pharmacology Biochemistry and Behavior,

researchers from Princeton University found that rats with access to HFCS gained
significantly more weight than those with access to table sugar, even when their overall
caloric intake was the same.117 The researchers concluded:

30
 This increase in body weight with HFCS was accompanied by an increase
in adipose fat, notably in the abdominal region, and elevated circulating
triglyceride levels. Translated to humans, these results suggest that
excessive consumption of HFCS may contribute to the incidence of obesity.

In lieu of adding sugar, some food manufacturers may opt for artificial sweeteners,
which can reduce the calorie cost of the food while boosting sweetness. However,
consuming artificial sweeteners may not be the sweetest option for your health and
body composition.

For instance, theres some evidence to suggest that artificial sweeteners may lead
to weight gain. In one recent study published in the journal Appetite, researchers
compared the effects of feeding rats yogurt sweetened with either sucrose (i.e., table
sugar) or the artificial sweeteners saccharin and aspartame on body weight and total
caloric intake. The researchers found that, compared to sucrose, the addition of the
artificial sweeteners to yogurt resulted in increased weight gain, despite similar total
caloric intake among groups.118

Based on evidence from animal studies, researchers speculate that the consumption of
products containing artificial sweeteners may lead to increased body weight and obesity
by interfering with fundamental homeostatic, physiological processes.119 In other words,
when you eat something sweet, the body anticipates certain nutritive qualities (e.g.,
calories). By reducing the correlation between the sweet taste and caloric content of
foods (by using artificial sweeteners), researchers believe that this may drive weight and
fat gain.

The impact of artificial sweeteners may extend to the gut as well. In a study published
in the Journal of Toxicology and Environmental Health, Duke University researchers
found that consumption of the artificial sweetener sucralose for 12 weeks alters the gut
microflora by significantly reducing the amount of good bacteria (i.e., probiotics) in rats.
Even after a 12-week recovery period, the number of beneficial microbes still remained
significantly depressed.120

This research is very important for numerous reasons. With regard to fat loss, the
evidence that gut bacteria contribute to energy balance (i.e., weight management)

31
is so strong that Dr. Patrice Cani and her colleagues at the Metabolism and Nutrition
Research Group in Belgium have coined the term MicrObesity to describe the
relationship between gut dysbiosis (i.e., an imbalance of gut bacteria) and obesity.121

Never eat this type of fish (EVER)

While weve been led to believe that fish is one of the healthiest food choices
around, what you probably didnt know is that there are 4 specific types of fish -- all
very common -- that you should literally NEVER eat due to incredibly high levels
of contamination that can and WILL hammer the delicate cells of your body with
toxic inflammation...

In the end, this toxic inflammation build up contributes to achy joints, premature
aging of the skin (and less visible organs like the heart, kidneys, and liver),
difficulty shedding excess weight, cognitive decline, forgetfulness, feeling blue and
moody, and so much more...

Whatever you do, AVOID these 4 types of fish like the plague:

==> NEVER eat this type of fish (EVER)

Watch out!

With all of that in mind, when choosing dairy, its best to choose plain, organic versions
(without added sugars and/or artificial sweeteners) whenever possible. If you prefer to add
something sweet, by all means, please feel free to do so in the form of whole, fresh fruit.

Not All Proteins Are Created Equally

Theres very little doubt that optimizing protein intake and consuming a high-protein diet
has many favorable outcomes associated with it, including:

Improved weight management

32
 Greater fat loss
Increased lean body mass
Better recovery from physical activity
Better lean body mass retention (when dieting)
Increased metabolic rate
Preservation of metabolic rate (when dieting)
Better long-term weight maintenance
Improved glycemic regulation and carbohydrate metabolism
Improved calcium retention and better bone health

However, the overriding theme of this report is that not all proteins are created equally.
In fact, some sources of protein may be detrimental to health and counterproductive to
health, fitness, performance, and body composition goals. We hope that you have found
this to be a helpful resource in your body transformation journey.

Do THIS before eating carbs (every time)

At the link below, were going to show you our #1 carb-fighting trick that you
can use each and every time you eat carbs. This simple carb-fighting ritual is
clinically proven to:

*Lower your blood sugar

*Increase insulin sensitivity
*Decrease fat storage
*Increase fat burning

Even better, you can perform it in just a few seconds...and it WORKS like gangbusters.

==> Do THIS before eating carbs (every time)

33
 References:
1. Pasiakos SM. Metabolic Advantages of Higher Protein Diets and Benefits of Dairy
Foods on Weight Management, Glycemic Regulation, and Bone: Benefits of higher
protein. J Food Sci. 2015;80(S1):A2-A7. doi:10.1111/1750-3841.12804.
2. Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio of dietary
carbohydrate to protein improves body composition and blood lipid profiles during
weight loss in adult women. J Nutr. 2003;133(2):411-417.
3. Tang M, Armstrong CLH, Leidy HJ, Campbell WW. Normal vs. high-protein weight
loss diets in men: effects on body composition and indices of metabolic syndrome.
Obes Silver Spring Md. 2013;21(3):E204-E210. doi:10.1002/oby.20078.
4. Wycherley TP, Moran LJ, Clifton PM, Noakes M, Brinkworth GD. Effects of energy-
restricted high-protein, low-fat compared with standard-protein, low-fat diets: a
meta-analysis of randomized controlled trials. Am J Clin Nutr. 2012;96(6):1281-
1298. doi:10.3945/ajcn.112.044321.
5. Layman DK, Evans EM, Erickson D, et al. A Moderate-Protein Diet Produces
Sustained Weight Loss and Long-Term Changes in Body Composition and Blood
Lipids in Obese Adults. J Nutr. 2009;139(3):514-521. doi:10.3945/jn.108.099440.
6. Larsen TM, Dalskov S-M, van Baak M, et al. Diets with High or Low Protein
Content and Glycemic Index for Weight-Loss Maintenance. N Engl J Med.
2010;363(22):2102-2113. doi:10.1056/NEJMoa1007137.
7. Mamerow MM, Mettler JA, English KL, et al. Dietary Protein Distribution
Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. J Nutr.
2014;144(6):876-880. doi:10.3945/jn.113.185280.
8. Rodriguez NR. Protein-Centric Meals for Optimal Protein Utilization: Can It Be That
Simple? J Nutr. 2014;144(6):797-798. doi:10.3945/jn.114.193615.
9. Paddon-Jones D, Leidy H. Dietary protein and muscle in older persons. Curr Opin
Clin Nutr Metab Care. 2014;17(1):5-11. doi:10.1097/MCO.0000000000000011.
10. Westerterp-Plantenga MS, Rolland V, Wilson SA, Westerterp KR. Satiety related to
24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets
measured in a respiration chamber. Eur J Clin Nutr. 1999;53(6):495-502.

34
11. Westerterp KR. Diet induced thermogenesis. Nutr Metab. 2004;1(1):5.
doi:10.1186/1743-7075-1-5.
12. Soenen S, Martens EAP, Hochstenbach-Waelen A, Lemmens SGT, Westerterp-
Plantenga MS. Normal protein intake is required for body weight loss and weight
maintenance, and elevated protein intake for additional preservation of resting
energy expenditure and fat free mass. J Nutr. 2013;143(5):591-596. doi:10.3945/
jn.112.167593.
13. Ebbeling CB, Swain JF, Feldman HA, et al. Effects of dietary composition on
energy expenditure during weight-loss maintenance. JAMA. 2012;307(24):2627-
2634. doi:10.1001/jama.2012.6607.
14. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and
weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385.
15. Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat
obesity. Mo Med. 2014;111(1):54-58.
16. Ortinau LC, Hoertel HA, Douglas SM, Leidy HJ. Effects of high-protein vs. high- fat
snacks on appetite control, satiety, and eating initiation in healthy women. Nutr J.
2014;13:97. doi:10.1186/1475-2891-13-97.
17. Layman DK, Baum JI. Dietary protein impact on glycemic control during weight
loss. J Nutr. 2004;134(4):968S - 73S.
18. Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E, Clifton PM. Effect
of a high-protein, energy-restricted diet on body composition, glycemic control, and
lipid concentrations in overweight and obese hyperinsulinemic men and women.
Am J Clin Nutr. 2003;78(1):31-39.
19. Gannon MC, Nuttall FQ, Saeed A, Jordan K, Hoover H. An increase in dietary
protein improves the blood glucose response in persons with type 2 diabetes. Am J
Clin Nutr. 2003;78(4):734-741.
20. Gannon MC, Nuttall FQ. Effect of a high-protein, low-carbohydrate diet on blood
glucose control in people with type 2 diabetes. Diabetes. 2004;53(9):2375-2382.
21. Mangano KM, Sahni S, Kerstetter JE. Dietary protein is beneficial to bone
health under conditions of adequate calcium intake: an update on clinical
research. Curr Opin Clin Nutr Metab Care. 2014;17(1):69-74. doi:10.1097/
MCO.0000000000000013.
22. Tang M, OConnor LE, Campbell WW. Diet-induced weight loss: the effect of
dietary protein on bone. J Acad Nutr Diet. 2014;114(1):72-85. doi:10.1016/j.
jand.2013.08.021.

35
23. Daniel KT. The Whole Soy Story: The Dark Side of Americas Favorite Health
Food. Washington, DC: New trends publ; 2005.
24. United States Department of Agriculture Economic Research Service. Recent
Trends in GE Adoption. U S Dep Agric Econ Res Serv. July 2015. http://www.ers.
usda.gov/data-products/adoption-of-genetically-engineered-crops-in-the-us/recent-
trends-in-ge-adoption.aspx.
25. Foss A. Growing fatter on a GM diet. ScienceNordic. July 2012. http://
sciencenordic.com/growing-fatter-gm-diet.
26. Veldhorst MAB, Nieuwenhuizen AG, Hochstenbach-Waelen A, et al. Dose-
dependent satiating effect of whey relative to casein or soy. Physiol Behav.
2009;96(4-5):675-682.
27. Dailey MJ, Moran TH. Glucagon-like peptide 1 and appetite. Trends Endocrinol
Metab TEM. 2013;24(2):85-91. doi:10.1016/j.tem.2012.11.008.
28. Tahavorgar A, Vafa M, Shidfar F, Gohari M, Heydari I. Whey protein preloads are
more beneficial than soy protein preloads in regulating appetite, calorie intake,
anthropometry, and body composition of overweight and obese men. Nutr Res N Y
N. 2014;34(10):856-861. doi:10.1016/j.nutres.2014.08.015.
29. Baer DJ, Stote KS, Paul DR, Harris GK, Rumpler WV, Clevidence BA. Whey
protein but not soy protein supplementation alters body weight and composition
in free-living overweight and obese adults. J Nutr. 2011;141(8):1489-1494.
doi:10.3945/jn.111.139840.
30. Mller MJ, Bosy-Westphal A, Kutzner D, Heller M. Metabolically active components
of fat-free mass and resting energy expenditure in humans: recent lessons from
imaging technologies. Obes Rev Off J Int Assoc Study Obes. 2002;3(2):113-122.
31. Faria SL, Kelly E, Faria OP. Energy expenditure and weight regain in patients
submitted to Roux-en-Y gastric bypass. Obes Surg. 2009;19(7):856-859.
doi:10.1007/s11695-009-9842-6.
32. Wilkinson SB, Tarnopolsky MA, Macdonald MJ, Macdonald JR, Armstrong D,
Phillips SM. Consumption of fluid skim milk promotes greater muscle protein
accretion after resistance exercise than does consumption of an isonitrogenous
and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007;85(4):1031-1040.
33. Hartman JW, Tang JE, Wilkinson SB, et al. Consumption of fat-free fluid milk after
resistance exercise promotes greater lean mass accretion than does consumption
of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr.
2007;86(2):373-381.

36
34. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of
whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein
synthesis at rest and following resistance exercise in young men. J Appl Physiol
Bethesda Md 1985. 2009;107(3):987-992. doi:10.1152/japplphysiol.00076.2009.
35. Yang Y, Churchward-Venne TA, Burd NA, Breen L, Tarnopolsky MA, Phillips
SM. Myofibrillar protein synthesis following ingestion of soy protein isolate at
rest and after resistance exercise in elderly men. Nutr Metab. 2012;9(1):57.
doi:10.1186/1743-7075-9-57.
36. Phillips SM, Tang JE, Moore DR. The role of milk- and soy-based protein in support
of muscle protein synthesis and muscle protein accretion in young and elderly
persons. J Am Coll Nutr. 2009;28(4):343-354.
37. U.S. Food and Drug Administration. FDA Cuts Trans Fat in Processed Foods. June
2015. http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm372915.htm.
38. Russell E. Artificial trans fatty acids do not belong in our food. Can Med Assoc J.
2014;186(8):563-563. doi:10.1503/cmaj.140393.
39. Ascherio A, Willett WC. Health effects of trans fatty acids. Am J Clin Nutr.
1997;66(4 Suppl):1006S - 1010S.
40. Institute of Medicine (U.S.), Institute of Medicine (U.S.), eds. Dietary Reference
Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and
Amino Acids. Washington, D.C: National Academies Press; 2005.
41. Misra A, Singhal N, Khurana L. Obesity, the Metabolic Syndrome, and Type 2
Diabetes in Developing Countries: Role of Dietary Fats and Oils. J Am Coll Nutr.
2010;29(sup3):289S - 301S. doi:10.1080/07315724.2010.10719844.
42. Koh-Banerjee P, Chu N-F, Spiegelman D, et al. Prospective study of the
association of changes in dietary intake, physical activity, alcohol consumption,
and smoking with 9-y gain in waist circumference among 16 587 US men. Am J
Clin Nutr. 2003;78(4):719-727.
43. Mozaffarian D, Aro A, Willett WC. Health effects of trans-fatty acids: experimental
and observational evidence. Eur J Clin Nutr. 2009;63 Suppl 2:S5-S21. doi:10.1038/
sj.ejcn.1602973.
44. Kavanagh K, Jones KL, Sawyer J, et al. Trans fat diet induces abdominal
obesity and changes in insulin sensitivity in monkeys. Obes Silver Spring Md.
2007;15(7):1675-1684. doi:10.1038/oby.2007.200.
45. Bortolotto JW, Reis C, Ferreira A, et al. Higher content of trans fatty acids
in abdominal visceral fat of morbidly obese individuals undergoing bariatric

37
 surgery compared to non-obese subjects. Obes Surg. 2005;15(9):1265-1270.
doi:10.1381/096089205774512375.
46. Despres J-P. Body Fat Distribution and Risk of Cardiovascular Disease: An Update.
Circulation. 2012;126(10):1301-1313. doi:10.1161/CIRCULATIONAHA.111.067264.
47. Oliveros E, Somers VK, Sochor O, Goel K, Lopez-Jimenez F. The Concept of
Normal Weight Obesity. Prog Cardiovasc Dis. 2014;56(4):426-433. doi:10.1016/j.
pcad.2013.10.003.
48. Walldius G, Jungner I. Apolipoprotein B and apolipoprotein A-I: risk indicators
of coronary heart disease and targets for lipid-modifying therapy. J Intern Med.
2004;255(2):188-205.
49. Toft-Petersen AP, Tilsted HH, Aare J, et al. Small dense LDL particles - a predictor
of coronary artery disease evaluated by invasive and CT-based techniques: a
case-control study. Lipids Health Dis. 2011;10(1):21. doi:10.1186/1476-511X-10-21.
50. Sapone A, Bai JC, Ciacci C, et al. Spectrum of gluten-related disorders:
consensus on new nomenclature and classification. BMC Med. 2012;10(1):13.
doi:10.1186/1741-7015-10-13.
51. Soares FLP, de Oliveira Matoso R, Teixeira LG, et al. Gluten-free diet reduces
adiposity, inflammation and insulin resistance associated with the induction of
PPAR-alpha and PPAR-gamma expression. J Nutr Biochem. 2013;24(6):1105-
1111. doi:10.1016/j.jnutbio.2012.08.009.
52. Biesiekierski JR, Peters SL, Newnham ED, Rosella O, Muir JG, Gibson PR. No
effects of gluten in patients with self-reported non-celiac gluten sensitivity after
dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates.
Gastroenterology. 2013;145(2):320-328.e1-e3. doi:10.1053/j.gastro.2013.04.051.
53. Biesiekierski JR, Newnham ED, Shepherd SJ, Muir JG, Gibson PR.
Characterization of Adults With a Self-Diagnosis of Nonceliac Gluten Sensitivity.
Nutr Clin Pract. 2014;29(4):504-509. doi:10.1177/0884533614529163.
54. Junker Y, Zeissig S, Kim S-J, et al. Wheat amylase trypsin inhibitors drive intestinal
inflammation via activation of toll-like receptor 4. J Exp Med. 2012;209(13):2395-
2408. doi:10.1084/jem.20102660.
55. Fasano A, Sapone A, Zevallos V, Schuppan D. Nonceliac gluten sensitivity.
Gastroenterology. 2015;148(6):1195-1204. doi:10.1053/j.gastro.2014.12.049.
56. Biesiekierski JR, Iven J. Non-coeliac gluten sensitivity: piecing the puzzle together.
United Eur Gastroenterol J. 2015;3(2):160-165. doi:10.1177/2050640615578388.

38
57. Brand-Miller JC, Holt SHA, Pawlak DB, McMillan J. Glycemic index and obesity.
Am J Clin Nutr. 2002;76(1):281S - 5S.
58. Ludwig DS. Dietary glycemic index and obesity. J Nutr. 2000;130(2S Suppl):280S -
283S.
59. Hu FB. Are refined carbohydrates worse than saturated fat? Am J Clin Nutr.
2010;91(6):1541-1542. doi:10.3945/ajcn.2010.29622.
60. Gross LS, Li L, Ford ES, Liu S. Increased consumption of refined carbohydrates
and the epidemic of type 2 diabetes in the United States: an ecologic assessment.
Am J Clin Nutr. 2004;79(5):774-779.
61. Lennerz BS, Alsop DC, Holsen LM, et al. Effects of dietary glycemic index on brain
regions related to reward and craving in men. Am J Clin Nutr. 2013;98(3):641-647.
doi:10.3945/ajcn.113.064113.
62. Stein K. Severely Restricted Diets in the Absence of Medical Necessity: The
Unintended Consequences. J Acad Nutr Diet. 2014;114(7):986-994. doi:10.1016/j.
jand.2014.03.008.
63. Noreen EE, Sass MJ, Crowe ML, Pabon VA, Brandauer J, Averill LK. Effects of
supplemental fish oil on resting metabolic rate, body composition, and salivary
cortisol in healthy adults. J Int Soc Sports Nutr. 2010;7:31. doi:10.1186/1550-2783-
7-31.
64. Epel ES, McEwen B, Seeman T, et al. Stress and body shape: stress-induced
cortisol secretion is consistently greater among women with central fat. Psychosom
Med. 2000;62(5):623-632.
65. Munro IA, Garg ML. Prior supplementation with long chain omega-3
polyunsaturated fatty acids promotes weight loss in obese adults: a double-
blinded randomised controlled trial. Food Funct. 2013;4(4):650-658. doi:10.1039/
c3fo60038f.
66. Simopoulos AP. Overview of evolutionary aspects of omega 3 fatty acids in the
diet. World Rev Nutr Diet. 1998;83:1-11.
67. Blasbalg TL, Hibbeln JR, Ramsden CE, Majchrzak SF, Rawlings RR. Changes in
consumption of omega-3 and omega-6 fatty acids in the United States during the
20th century. Am J Clin Nutr. 2011;93(5):950-962. doi:10.3945/ajcn.110.006643.
68. Simopoulos AP. Evolutionary aspects of diet, the omega-6/omega-3 ratio
and genetic variation: nutritional implications for chronic diseases. Biomed
Pharmacother Biomd Pharmacothrapie. 2006;60(9):502-507. doi:10.1016/j.
biopha.2006.07.080.

39
69. Bosma-den Boer MM, van Wetten M-L, Pruimboom L. Chronic inflammatory
diseases are stimulated by current lifestyle: how diet, stress levels and medication
prevent our body from recovering. Nutr Metab. 2012;9(1):32. doi:10.1186/1743-
7075-9-32.
70. Guebre-Egziabher F, Rabasa-Lhoret R, Bonnet F, et al. Nutritional intervention
to reduce the n-6/n-3 fatty acid ratio increases adiponectin concentration and
fatty acid oxidation in healthy subjects. Eur J Clin Nutr. 2008;62(11):1287-1293.
doi:10.1038/sj.ejcn.1602857.
71. Lihn AS, Pedersen SB, Richelsen B. Adiponectin: action, regulation and
association to insulin sensitivity. Obes Rev Off J Int Assoc Study Obes.
2005;6(1):13-21. doi:10.1111/j.1467-789X.2005.00159.x.
72. Yamauchi T, Kamon J, Minokoshi Y, et al. Adiponectin stimulates glucose utilization
and fatty-acid oxidation by activating AMP-activated protein kinase. Nat Med.
2002;8(11):1288-1295. doi:10.1038/nm788.
73. Yamauchi T, Kamon J, Waki H, et al. The fat-derived hormone adiponectin
reverses insulin resistance associated with both lipoatrophy and obesity. Nat Med.
2001;7(8):941-946. doi:10.1038/90984.
74. Couet C, Delarue J, Ritz P, Antoine JM, Lamisse F. Effect of dietary fish oil on body
fat mass and basal fat oxidation in healthy adults. Int J Obes Relat Metab Disord J
Int Assoc Study Obes. 1997;21(8):637-643.
75. Hamilton MC, Hites RA, Schwager SJ, Foran JA, Knuth BA, Carpenter DO. Lipid
composition and contaminants in farmed and wild salmon. Environ Sci Technol.
2005;39(22):8622-8629.
76. Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. A review of fatty acid profiles
and antioxidant content in grass-fed and grain-fed beef. Nutr J. 2010;9(1):10.
doi:10.1186/1475-2891-9-10.
77. Whigham LD, Watras AC, Schoeller DA. Efficacy of conjugated linoleic acid for
reducing fat mass: a meta-analysis in humans. Am J Clin Nutr. 2007;85(5):1203-
1211.
78. Couvreur S, Hurtaud C, Lopez C, Delaby L, Peyraud JL. The linear relationship
between the proportion of fresh grass in the cow diet, milk fatty acid composition,
and butter properties. J Dairy Sci. 2006;89(6):1956-1969. doi:10.3168/jds.S0022-
0302(06)72263-9.
79. Lock AL, Bauman DE. Modifying milk fat composition of dairy cows to enhance
fatty acids beneficial to human health. Lipids. 2004;39(12):1197-1206.

40
80. Larsen MK, Nielsen JH, Butler G, et al. Milk quality as affected by feeding
regimens in a country with climatic variation. J Dairy Sci. 2010;93(7):2863-2873.
doi:10.3168/jds.2009-2953.
81. Butler G, Stergiadis S, Seal C, Eyre M, Leifert C. Fat composition of organic
and conventional retail milk in northeast England. J Dairy Sci. 2011;94(1):24-36.
doi:10.3168/jds.2010-3331.
82. Benbrook CM, Butler G, Latif MA, Leifert C, Davis DR. Organic production
enhances milk nutritional quality by shifting fatty acid composition: a United
States-wide, 18-month study. PloS One. 2013;8(12):e82429. doi:10.1371/journal.
pone.0082429.
83. Patterson E, Wall R, Fitzgerald GF, Ross RP, Stanton C. Health Implications of
High Dietary Omega-6 Polyunsaturated Fatty Acids. J Nutr Metab. 2012;2012:1-16.
doi:10.1155/2012/539426.
84. Hibbeln JR, Nieminen LRG, Blasbalg TL, Riggs JA, Lands WEM. Healthy intakes
of n-3 and n-6 fatty acids: estimations considering worldwide diversity. Am J Clin
Nutr. 2006;83(6 Suppl):1483S - 1493S.
85. Massiera F, Barbry P, Guesnet P, et al. A Western-like fat diet is sufficient to
induce a gradual enhancement in fat mass over generations. J Lipid Res.
2010;51(8):2352-2361. doi:10.1194/jlr.M006866.
86. Scopp AL. MSG and hydrolyzed vegetable protein induced headache: review and
case studies. Headache. 1991;31(2):107-110.
87. He K, Zhao L, Daviglus ML, et al. Association of monosodium glutamate intake
with overweight in Chinese adults: the INTERMAP Study. Obes Silver Spring Md.
2008;16(8):1875-1880. doi:10.1038/oby.2008.274.
88. Yeomans MR, Gould NJ, Mobini S, Prescott J. Acquired flavor acceptance and
intake facilitated by monosodium glutamate in humans. Physiol Behav. 2008;93(4-
5):958-966. doi:10.1016/j.physbeh.2007.12.009.
89. He K, Du S, Xun P, et al. Consumption of monosodium glutamate in relation to
incidence of overweight in Chinese adults: China Health and Nutrition Survey
(CHNS). Am J Clin Nutr. 2011;93(6):1328-1336. doi:10.3945/ajcn.110.008870.
90. Hermanussen M, Garca AP, Sunder M, Voigt M, Salazar V, Tresguerres J a. F.
Obesity, voracity, and short stature: the impact of glutamate on the regulation of
appetite. Eur J Clin Nutr. 2006;60(1):25-31. doi:10.1038/sj.ejcn.1602263.
91. Hermanussen M, Tresguerres J a. F. Does high glutamate intake cause obesity? J
Pediatr Endocrinol Metab JPEM. 2003;16(7):965-968.

41
92. Rosenbaum M, Leibel RL. 20 YEARS OF LEPTIN: Role of leptin in energy
homeostasis in humans. J Endocrinol. 2014;223(1):T83-T96. doi:10.1530/JOE-14-
0358.
93. Myers MG, Leibel RL, Seeley RJ, Schwartz MW. Obesity and leptin resistance:
distinguishing cause from effect. Trends Endocrinol Metab. 2010;21(11):643-651.
doi:10.1016/j.tem.2010.08.002.
94. Churchward-Venne TA, Burd NA, Mitchell CJ, et al. Supplementation of a
suboptimal protein dose with leucine or essential amino acids: effects on
myofibrillar protein synthesis at rest and following resistance exercise in men:
Leucine and myofibrillar protein synthesis after resistance exercise. J Physiol.
2012;590(11):2751-2765. doi:10.1113/jphysiol.2012.228833.
95. Breen L, Phillips SM. Nutrient interaction for optimal protein anabolism in
resistance exercise: Curr Opin Clin Nutr Metab Care. 2012;15(3):226-232.
doi:10.1097/MCO.0b013e3283516850.
96. Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low
molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen,
on improving osteoarthritis-related symptoms: a randomized, double-blind,
placebo-controlled trial. J Agric Food Chem. 2012;60(16):4096-4101. doi:10.1021/
jf205295u.
97. Bagchi D, Misner B, Bagchi M, et al. Effects of orally administered undenatured
type II collagen against arthritic inflammatory diseases: a mechanistic exploration.
Int J Clin Pharmacol Res. 2002;22(3-4):101-110.
98. Lugo JP, Saiyed ZM, Lau FC, et al. Undenatured type II collagen (UC-II) for
joint support: a randomized, double-blind, placebo-controlled study in healthy
volunteers. J Int Soc Sports Nutr. 2013;10(1):48. doi:10.1186/1550-2783-10-48.
99. Crowley DC, Lau FC, Sharma P, et al. Safety and efficacy of undenatured type II
collagen in the treatment of osteoarthritis of the knee: a clinical trial. Int J Med Sci.
2009;6(6):312-321.
100. Saiyed ZM, Hull, Jonathan JP. Safety and efficacy of undenatured type II collagen
in the treatment of osteoarthritis of the knee: a clinical trial. January 2015.
101. Schwartz SR, Park J. Ingestion of BioCell Collagen(), a novel hydrolyzed chicken
sternal cartilage extract; enhanced blood microcirculation and reduced facial aging
signs. Clin Interv Aging. 2012;7:267-273. doi:10.2147/CIA.S32836.
102. Chakrabarty G, Manjunatha S, Bijlani RL, et al. The effect of ingestion of egg
on the serum lipid profile of healthy young Indians. Indian J Physiol Pharmacol.

42
 2004;48(3):286-292.
103. Fernandez ML. Dietary cholesterol provided by eggs and plasma lipoproteins in
healthy populations. Curr Opin Clin Nutr Metab Care. 2006;9(1):8-12.
104. Katz DL, Evans MA, Nawaz H, et al. Egg consumption and endothelial function:
a randomized controlled crossover trial. Int J Cardiol. 2005;99(1):65-70.
doi:10.1016/j.ijcard.2003.11.028.
105. Rueda JM, Khosla P. Impact of breakfasts (with or without eggs) on body weight
regulation and blood lipids in university students over a 14-week semester.
Nutrients. 2013;5(12):5097-5113. doi:10.3390/nu5125097.
106. Hu FB, Stampfer MJ, Rimm EB, et al. A prospective study of egg consumption
and risk of cardiovascular disease in men and women. JAMA. 1999;281(15):1387-
1394.
107. Qureshi AI, Suri FK, Ahmed S, Nasar A, Divani AA, Kirmani JF. Regular egg
consumption does not increase the risk of stroke and cardiovascular diseases.
Med Sci Monit Int Med J Exp Clin Res. 2007;13(1):CR1-CR8.
108. Zazpe I, Beunza JJ, Bes-Rastrollo M, et al. Egg consumption and risk of
cardiovascular disease in the SUN Project. Eur J Clin Nutr. 2011;65(6):676-682.
doi:10.1038/ejcn.2011.30.
109. Blesso CN, Andersen CJ, Barona J, Volek JS, Fernandez ML. Whole egg
consumption improves lipoprotein profiles and insulin sensitivity to a greater extent
than yolk-free egg substitute in individuals with metabolic syndrome. Metabolism.
2013;62(3):400-410. doi:10.1016/j.metabol.2012.08.014.
110. Djouss L, Gaziano JM. Egg consumption in relation to cardiovascular disease and
mortality: the Physicians Health Study. Am J Clin Nutr. 2008;87(4):964-969.
111. Long C, Alterman T. Meet Real Free-Range Eggs. Mother Earth News. November
2007. http://www.motherearthnews.com/real-food/free-range-eggs-zmaz07onzgoe.
aspx.
112. Josse AR, Atkinson SA, Tarnopolsky MA, Phillips SM. Increased Consumption of
Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes
Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal
Women. J Nutr. 2011;141(9):1626-1634. doi:10.3945/jn.111.141028.
113. Zemel MB, Richards J, Mathis S, Milstead A, Gebhardt L, Silva E. Dairy
augmentation of total and central fat loss in obese subjects. Int J Obes 2005.
2005;29(4):391-397. doi:10.1038/sj.ijo.0802880.
114. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM. Body composition and strength

43
 changes in women with milk and resistance exercise. Med Sci Sports Exerc.
2010;42(6):1122-1130. doi:10.1249/MSS.0b013e3181c854f6.
115. Goran MI, Ulijaszek SJ, Ventura EE. High fructose corn syrup and diabetes
prevalence: a global perspective. Glob Public Health. 2013;8(1):55-64. doi:10.1080
/17441692.2012.736257.
116. Maersk M, Belza A, Stodkilde-Jorgensen H, et al. Sucrose-sweetened beverages
increase fat storage in the liver, muscle, and visceral fat depot: a 6-mo
randomized intervention study. Am J Clin Nutr. 2012;95(2):283-289. doi:10.3945/
ajcn.111.022533.
117. Bocarsly ME, Powell ES, Avena NM, Hoebel BG. High-fructose corn syrup
causes characteristics of obesity in rats: increased body weight, body fat and
triglyceride levels. Pharmacol Biochem Behav. 2010;97(1):101-106. doi:10.1016/j.
pbb.2010.02.012.
118. Feij F de M, Ballard CR, Foletto KC, et al. Saccharin and aspartame, compared
with sucrose, induce greater weight gain in adult Wistar rats, at similar total caloric
intake levels. Appetite. 2013;60(1):203-207. doi:10.1016/j.appet.2012.10.009.
119. Swithers SE, Davidson TL. A role for sweet taste: calorie predictive relations
in energy regulation by rats. Behav Neurosci. 2008;122(1):161-173.
doi:10.1037/0735-7044.122.1.161.
120. Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, Schiffman
SS. Splenda alters gut microflora and increases intestinal p-glycoprotein and
cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-
1429. doi:10.1080/15287390802328630.
121. Cani PD, Delzenne NM. The gut microbiome as therapeutic target. Pharmacol
Ther. 2011;130(2):202-212. doi:10.1016/j.pharmthera.2011.01.012.

44