Workout Music - myTunes

I've mentioned it previously on this blog that I currently workout at one of the gyms on the Penn State campus. It has A LOT more equipment and space that when I worked out in our basement in Vermont but I would give anything to be back in the basement with a wobbly squat rack, 450lbs of weight, 1 olympic bar, and two plate loading dumbbells. It was low budget but the atmosphere was amazing. Fast forward to now. The gym is full of fancy machines, guys in polo shirts talking on their cell phones between sets, other guys talking to girls during sets of dumbbell curls (I'm not making that up!), and the music...don't get me started.



Fortunately, I have Maximus. Maximus is my red 8GB iPod Nano. I currently have 86 songs on my Training Music playlist with more songs being added everyday. Here are some of my current favorites:

Ebonics - Big L
Sunday Bloody Sunday - U2
Hoody Hoo - TRU
The Ruler's Back - Jay-Z
Diamonds Is Forever - Jay-Z
Tell Me Where to Go - E-40
Break Ya Neck - Busta Rhymes
Wanted Dead or Alive - Bon Jovi
Deliverance - Bubba Sparxxx
Built this City - Diplomats
Quiet Money Anthem - AZ
Black Repulbican - Jay-Z & Nas
Blackout - DMX
Keep It Thoro - Prodigy (from Mobb Deep)
Why We Thugs - Ice Cube
Let's Go - Trick Daddy
Paradise City - Guns and Roses


Have a great weekend! Remember to take time to plan your meals this weekend. It will greatly improve your chances of success.

Tags: ipod nano, workout music, weight training

Plan Your Nutrition Ahead

A key component to nutritional success throughout the week is making your nutrition a no brainer. When I was in Washington DC at the Experimental Biology conference I came across a poster presentation by the graduate students of Brian Wansink (the author of Mindless Eating)

They were reporting the results of a study that showed how people think they make ~15 food decisions a day but in reality they make >200. Whether or not these numbers are accurate is debatable but you get the point. We make a lot of decisions about food whether we like it or not.

This is why planning your meals ahead of time is so important. It takes all the thinking out of nutrition for the week. In the morning you get up, pull your pre-prepared meals out of the refrigerator or freezer, put them in your mini cooler and you're off. No cooking, portioning, or thinking.

Take the time on Sunday to cook and prepare your meals. You will find that your nutrition is much more consistent and you'll stay on track during the week as a result. Here's a picture of what I grilled up this past Sunday.




If you want more information about nutrition planning and strategies for success check out my new manual Your Naked Nutrition Guide.

Resveratrol Does Damage Control

Resveratrol is one of the hottest up and coming antioxidants. Resveratrol is a polyphenol that is most notably found in grapes and red wine. For a long time many people believe that red wine was a superior type of alcohol because of its high resveratrol content. Recently I co-authored a scientific manuscript in which we found that resveratrol has little to nothing to do with the increase in "good" cholesterol found with moderate red wine (or any alcohol for that matter) consumption.

Regardless of resveratrol's lack of influence on HDL cholesterol it has been shown to have powerful anti-aging and anti-inflammatory effects in animal and in vitro studies. This is where I see the main problem with Resveratrol research to date. There is a complete lack of direct human data. The amounts of resveratrol being given to mice and rats in the animal studies far exceeds the amounts one can consume by drinking red wine. Resveratrol supplements are now becoming more popular and those dosages are more comparable to the ones used in animal studies.

Most recently I came across a new study from the Journal of Applied Physiology in which researchers found that when human endothelial cells were exposed to oxidized LDL cholesterol (oxLDL) particles (these are thought to be one of the molecules that begins the cascade of events leading to heart disease) in the presence of resveratrol. The oxLDL had a decreased ablilty to cause the generation of reactive oxygen species. Reactive oxygen species are molecules turned rouge that fly around our system causing cellular and DNA damage until are quenched by anti-oxidants. From this research is seems that resveratol can protect against oxidative damage by

1. Quenching reactive oxygen species
2. Slowing down the cellular machinery that produces reactive oxygen species

This is just another feather in the cap of resveratrol and with data like this being produced every month you can bet that resveratrol will have a central role in the prevention and treatment of many diseases in the future.

Tags: resveratrol, heart disease, antioxidants, DNA damage