Wow I glad to see that there are still some people that use this diet.
I tried joining the other NHE-group here on Yahoo, but it was 100% spam.

Anyways, what's Rob up to now? The NHE Homepage seems to be pretty
much down. There's no  way to order stuff, broken links, broken
pictures and no one answers when I email them.

Anyone alive on this forum? Just saw that there hasn't been any posts
since 2007.

Greetings

/Martin

Hi Joel,

Wonder if fiber actually rubs off any more living cells than say, a
wash cloth on skin?

I suppose it depends how far you want to take it. The followers of
colonic irrigation say that any wheat or oat fiber is bad for the
digestive system. Brown rice fiber is the only one gentle enough for
human consumption.

Best Wishes,

Dave



--- In HormonalFitness@yahoogroups.com, "Joel Rosart"
<joel.rosart@...> wrote:
>
> Hi Ross,
>
> This isn't something I've looked into but its certainly
interesting. Do you
> have any more background as to why it interests you?
>
> On the surface, it would appear that increasing Sex Hormone-Binding
Globulin
> would be a bad thing for hormonal enhancers. After all, we'd like
to have as
> much bio-available testosterone as possible, and not have it bound
to SHBG.
>
> Are any of these studies double-blind or are they all
epidemiological? SHBG
> is affected by so many factors, like insulin levels.
>
> Its been a while since I've read NHE, but it appears that an
insulin spike
> from carb loading would drastically reduce SHBG levels for a while
since
> insulin stimulates IGF-1 production, and both insulin and IGF-1
suppress
> SHBG.
>
> The track record for fiber being good for anything is pretty
dismal. Here's
> an interesting artical that Michael Eades wrote on it:
>
> http://www.proteinpower.com/drmike/uncategorized/a-cautionary-tale-
of-mucus-fore-and-aft/
>
> Cheers,
>
> Joel
>
>
>
> On Feb 14, 2008 1:59 PM, ross.nara <ross.nara@...> wrote:
>
> >   Hey all,
> > I have been looking into it and it seems that fiber increases
SHBG,
> > though there may be other factors at play. Anybody have any
suggestions
> > as to fiber intake and optimal T levels?
> >
> >
> >
>

One more. This is bodybuilder stuff, but it lists a few high fiber
foods, mostly pungent plant matter (cabbage, garlic, and others), that
increase testo:

http://findarticles.com/p/articles/mi_m0801/is_1_66/ai_n8583377





--- In HormonalFitness@yahoogroups.com, "ross.nara" <ross.nara@...>
wrote:
>
> Hey all,
> I have been looking into it and it seems that fiber increases SHBG,
> though there may be other factors at play. Anybody have any
suggestions
> as to fiber intake and optimal T levels?
>

Greetings from Sapporo. I've bought all of Rob's stuff and am a
little bummed out that he hasn't answered any of my mails, but would
like to participate.

I wonder if the SHBG levels are a result of more gradual sugar
delivery/ decrease in baseline insulin caused by increase in fiber or
if it would be due to some other factor?

I was only able to locate this one abstract on the topic:

http://jn.nutrition.org/cgi/content/full/136/8/2249

What other factors from the human gene pool adaptation?

Maybe the body thinks we're eating tree bark and need a dose of testo
to get our butts in gear to look for more substantial food?

Don't know, any others?

Best Wishes,

Dave


--- In HormonalFitness@yahoogroups.com, "ross.nara" <ross.nara@...>
wrote:
>
> Hey all,
> I have been looking into it and it seems that fiber increases SHBG,
> though there may be other factors at play. Anybody have any
suggestions
> as to fiber intake and optimal T levels?
>

Hey all,
I have been looking into it and it seems that fiber increases SHBG,
though there may be other factors at play. Anybody have any suggestions
as to fiber intake and optimal T levels?

"Joel Rosart" wrote:
>
> Hi Keith,
>
> Rob talks about epidemiological studies on page 54 of NHE. As he points out,
> numerous studies have correlated fat intake with cardiovascular disease. But
> if any of us thought that these studies were true, then we wouldn't be
> following NHE! The problem of course is that all of these populations also
> have high sugar intakes, so its impossible to find the real culprit based on
> these studies.
>
> So an epidemiological study is pretty useless on its own, especially when a
> researcher's bias can determine what conclusions are made.

Joel, sorry for my tardy reply. As I read it, you are not criticizing
epidemiological studies as
such, just the poor methodology employed by some epidemiological researchers.

I agree with you that it's easy to link food intake of cholesterol or saturated
fats with heart
risk if you leave out all other aspects of diet and lifestyle. Another problem
is that lifestyle
diseases take many years to manifest themselves and so brief experiments are
bound to
miss important variables. Self-reporting is another problem (most people lie
about their
food intake, either deliberately, through forgetfulness or ignorance).

But to me this means that the epidemiological studies have been sloppy and that
better
research design, within the epidemiological paradigm, would be the best
solution. In fact, I
can't think of any better research design. Can you?

Keith

"Joel Rosart" <joel.rosart@...> wrote:
>
> Uh oh, epidemiological study alert!
>
Hi, Joel

Could you elaborate on the reason for your wariness about epidemiological
studies,
please? Is it a general skepticism of epidemiology, is it about the narrow focus
of some
epidemiological research, or is it more about popular media oversimplification
of research
reports?

Keith

Hi, Simon, Joel and others.

The following article from New Scientist is
directly relevant to NHE, although the scientists
whi reported their research seem to have missed
the point - they incorrectly assume that all "food'
is equal.

========================

Fasting is good for the heart

	 	  10 November 2007
	 	  From New Scientist Print Edition.


THEY say that fasting purifies the mind. Now it
seems it may help keep the heart healthy too.

About three-quarters of the people of Utah are
Mormons, and many of them fast for a day every
month. Benjamin Horne from the Intermountain
Medical Center in Salt Lake City, Utah, asked
515 elderly people undergoing X-ray examinations
for suspected heart disease about their lifestyle.
Those who fasted were 39 per cent more likely
than non-fasters to have a healthy heart. The
results were presented at the American Heart
Association's Scientific Sessions in Orlando, Florida, on Tuesday.

Horne thinks that fasting might slow the
development of diabetes, which narrows the
blood vessels and increases the risk of heart
disesase. Periodic withdrawal of food might
resensitise the insulin-producing beta cells,
a theory that is backed by animal studies.

From issue 2629 of New Scientist magazine,
10 November 2007, page 21
==============================

Keith

Hi all!

We haven't seen much activity in the group in a while. I'm curious
to hear about your experiences with NHE in the last few years and
how you see the program now in light of the many discussions that
there continues to be about nutrition, lifestyle and health.

I personally find the principles of NHE spot on. I have never looked
back since starting to apply the principles, it's definitely a plan
to keep for life - both the Eating Plan and the hormonally
intelligent exercise program. In a hectic and tiring work schedule I
find doing HIE to a tee challenging at times, and allow myself an
extra day of rest here and there. This obviously halts my progress
towards optimal fitness, but I nonetheless maintain good shape and
slowly progressing now at the age of 27.

Hope to hear from some of you. I've really enjoyed our discussions
in the past.

Sincerely,
Simon

Hi everyone,

It looks like Gmail has been dumping everything from my Yahoo groups
into Spam for the past few months.

Simon, I notice you have a Gmail account, have you found a workaround
for this? My spam folder is massive no its not just a matter of
plucking out the good ones.

Cheers,

Joel

Hi Maria,

Did you try nheauthor@...? Maybe we can address your questions
here?

There have not been any signs from Rob lately. I certainly hope his
supplement development is working out. Does anyone have any clues as to
why it is taking so long, and whether Rob's plans have come across
unforeseen obstacles? I suspect there is a problem of approval.

Sincerely,
Simon


--- In HormonalFitness@yahoogroups.com, "paxpaces" <paxpaces@...> wrote:
>
> Hello,
> My name is Maria and I am trying to contact Rob on his page but my
> emails always bring back a delivery failure note.
> I am writing from Spain, Can someone give me a tip?
> Thank you.
>

Hello,
My name is Maria and I am trying to contact Rob on his page but my
emails always bring back a delivery failure note.
I am writing from Spain, Can someone give me a tip?
Thank you.

Hi,

I would like to know if you are on the Natural Diet for a period of
time would you have to alternate between fat and protein to alkaline
diet periodicaly in order to prevent an over acid system.

Darren

Hi,

Could anybody tell me the average results in fat loss and musle gain
obtained over for example a 2 week period on the Natural Diet.

Darren

Sounds good.

In regards to the workout time.  I have two choices.  5:30 am or
3:30pm.    Would the 3:30pm be considered earlier enough in the day
or should I move it to the am?   I was working out at 5:30am for a
few months, but I seemed to have more strength in the afternoon.
Does it make a difference hormonally?

And, now that you mention the insulinogenic effects of powder
protein, I do remember reading Robs information on this.  It's
strange but prior to your bringing this up, I was remembering the
lipolitic effect only.   I'll make the switch to whole food.   For
breakfast I was alternativing between omelets and protein powder.
I'll find something else besides the protein powder.

The next few weeks are going to be strange.   I'll be off with 90
students at a camp and then travelling on vacation.  It will be
interesting to see if I can stick with the NHE eating patterns during
this time.  Lifting will be light. (Calesthenics / makeshift setups
at best)

So, I may not be able to go full swing into this for two weeks. I
will probably need to start at the beginning of the NHE program on
return.    Once I'm back into my routine, and reaping the benefits,
I'll email you.

Thanks for your help.

Regards,

Jim


--- In HormonalFitness@yahoogroups.com, "Simon
Dankel" <simon.dankel@...> wrote:
>
> I suggest the following changes if you can implement them:
>
> - reduce protein intake to about 30grams per meal (at least 15grams
in
> downcycle)
> - substitute your protein powder meals with whole foods, including
fresh
> vegetables, except when pre/post workout
> - exercise earlier in the day
> - 4 hours between meals max (preferrably closer to 3, than to
either 2 or
> 4+)
>
> I believe you can benefit from a fuller breakfast. Protein powder is
> relatively insulinogenic, and studies have shown that protein
hydrolysates
> can stimulate insulin more than carbohydrates. Rob has commented it
is more
> hormonally favorable to exercise earlier in the day.
>
> Sincerely,
> Simon
>
>
> On 2/10/07, jrpw10 <jrpw10@...> wrote:
> >
> >   --- In
HormonalFitness@yahoogroups.com<HormonalFitness%40yahoogroups.com>,
> > "Simon
> > Dankel" <simon.dankel@> wrote:
> > >
> > > At what time do you exercise?
> > >
> > > On 2/10/07, jrpw10 <jrpw10@> wrote:
> > I exercise usually from 5:00pm to 6:00pm
> > > >
> > > > Hi Simon,
> > > >
> > > > Thanks for your response.
> > > >
> > > > I will try the sunbed. I've never done that before. Currently
I
> > > > use a full spectrum light at home. It puts out no UV and it's
used
> > > > to activate neurotransmitters for alertness and feelings of
well
> > > > being by stimulating receptors in the retina. It "seems" to
work
> > > > for that.
> > > >
> > > > I will also cut down HIE exercise to 5 days.
> > > >
> > > > My activity during the 7 months of hibernation here in New
> > England is
> > > > limited. On workout days I get the ¾ to 1 hour of vigorous
> > activity
> > > > in the gym (6 days per week) and that daily nap of about 20
to 40
> > > > minutes.
> > > >
> > > > On weekdays at work it's standing and walking around in a
> > > > classroom (250 minutes), scurrying (fast walk) (total 10 mins)
> > > > across and up and down flights in a large building to get to
> > > > meetings (sitting) (total 110 mins) on time.
> > > >
> > > > Afterwards, if I'm not shopping or doing laundry, it's up the
3
> > > > flights and then sitting for a couple of hours doing paper /
> > computer
> > > > work. After that it's a few more hours of either hanging out
with
> > > > friends (slow walks, billiards, or couch / table talk)
Frequently
> > > > it's hanging out at home on the phone, cooking, watching T.V.
> > > >
> > > > I sleep 7.5 to 8 hours per night turning in at about 10 and
waking
> > > > between 5:30 and 6:00am
> > > >
> > > > That's it for the activity.
> > > >
> > > > As for the diet I will bring the protein down to 30g per meal/
> > snack.
> > > > I was thinking that getting up to the 50g was responsible for
my
> > > > 'fairly' good strength increases. I also was thinking that
protein
> > > > at that amount was lipolitic. I'll try a lesser amount to see
what
> > > > happens. Now, my diet is fairly regular. Here's a typical down
> > > > cycle day.
> > > >
> > > > 5:30 am breakfast - A shake - poteins vary daily (whey, egg,
non-
> > > > soy veg) 2 servings totaling approx. 45g protein, 1 tablespoon
> > > > flaxseed oil, 1 tsp pure cocoa powder, 1 tsp greens powder
(low
> > > > carb), 1 tablespoon cal/mag/vit d liquid) I also supplement
the
> > > > three traditional meals with a MV. digestive enzymes, and
vitamin
> > D.
> > > > And, in the morning only, I take a B12 tablet.
> > > >
> > > > 10:00 am snack - ½ cup mixed nuts / seeds and 1.5 ounces
> > mozzarella
> > > > cheese
> > > >
> > > > 12:00 Lunch – ¾ to 1 cup of salmon (or 6-8 ounces chicken
breast
> > or
> > > > beef and 1 tablespoon olive oil) (45 to 52 g protein and 14
to 30
> > g
> > > > fat), 5 ounces of spinach or some other green leafy,
tablespoon of
> > > > low carb salad dressing, celery, radishes, onion, tomato
mixed in.
> > > >
> > > > 3:30 Snack – Shake of 2 servings protein powder ( approx 45g
of
> > > > protein) nothing else
> > > >
> > > > 6:00 Dinner – 6-8 ounces of animal protein (chicken, beef,
> > turkey, or
> > > > fish), 1 cup varied vegetables (cole slaw or broccoli, (with
> > > > dressing) or stir fry, )
> > > >
> > > > 8:00 – protein shake or repeat of Dinner.
> > > >
> > > > The upcycle replaces the 6 and 8 pm meals with as-much-as-I-
can-
> > > > tolerate low GI carbs and some fruits.
> > > >
> > > > I also drink 2 to 3 liters of water per day. Alcohol and
coffee
> > are
> > > > taken in only on occasion
> > > >
> > > > I appreciate your problem solving with me here.
> > > >
> > > > Jim
> > > >
> > > > --- In
HormonalFitness@yahoogroups.com<HormonalFitness%40yahoogroups.com>
> > <HormonalFitness%40yahoogroups.com>,
> > > > "Simon
> > > > Dankel" <simon.dankel@> wrote:
> > > > >
> > > > > Hi Jim,
> > > > >
> > > > > based on the information you give, I can suggest the
following
> > to
> > > > be more in
> > > > > accordance to NHE:
> > > > >
> > > > > - decrease protein intake to about 30 grams per meal
> > > > > - do 2 cardio sessions a week, instead of 3, leaving you
with
> > two
> > > > days with
> > > > > no intensive exercise
> > > > > - use sunbed 2-3 times a week for 10-15 minutes
> > > > >
> > > > > If you provide more details about your food intake, maybe
we can
> > > > help you
> > > > > further.
> > > > >
> > > > > What's your activity level like at work and in your spare
time?
> > > > >
> > > > > Sincerely,
> > > > > Simon
> > > > >
> > > > >
> > > > > On 2/10/07, jrpw10 <jrpw10@> wrote:
> > > > > >
> > > > > > Hi all,
> > > > > >
> > > > > > For several months I've been at a stand still at 20% BF
and
> > I'm
> > > > > > trying to problem solve why I'm not heading toward my
goal of
> > 13-
> > > > > > 15%. I was down to 16% a couple of years ago, but
gradually
> > > > > > increased while going through some tough times. That has
past
> > now
> > > > > > and I seem to be stuck.
> > > > > >
> > > > > > I'm wondering if age and stress might have something to do
> > with
> > > > it.
> > > > > > I'm 46 and I'm an inner city middle school teacher that's
> > pretty
> > > > much
> > > > > > off the charts in stress this year. To counter this, I nap
> > after
> > > > > > work for 3/4 hr and get on to exercise and some other fun
> > > > activities.
> > > > > > I live in New England. It's cold and I spend much time in
> > doors
> > > > (not
> > > > > > much light). I supplement with vitamin D, MV's etc. to
try to
> > > > > > counter the loss of light.
> > > > > >
> > > > > > On the postive side, I exercise daily in what I think is
in
> > > > > > accordance with Rob's exercise guidelines. I lift 3 times
per
> > week
> > > > > > and do interval aerobic exercises 3 times per week. My
energy
> > is
> > > > > > good and my lifting weights are on the slow but constant
> > increase.
> > > > > >
> > > > > > I think I am adhering correctly to the NHE eating plan. My
> > down
> > > > > > cycle consists of 5 meals per day each containing 45 to 50
> > grams
> > > > of
> > > > > > protein. Per day I take in either 2 tablespoons of flax
oil
> > or two
> > > > > > servings of dark fish like salmon or mackeral or
sardines. I
> > eat
> > > > fat
> > > > > > burning vegetables with about 3 or 4 of the meals.
> > > > > >
> > > > > > Wednesdays and Saturdays are my upcycle. I don't count
but I
> > eat
> > > > my
> > > > > > fill of carbs in the last two meals of the day at 4 and
7:30
> > pm
> > > > > > They are generally low GI (oatmeal, grits, whole grain
breads,
> > > > Whole
> > > > > > grain pastas, sweet potatoes, apple, pear etc)
> > > > > >
> > > > > > (I weight 165, BF 20%)
> > > > > >
> > > > > > Any thoughts?
> > > > > >
> > > > > > Should I restart for 10 days at 20g carbs? Should I
decrease
> > the
> > > > > > protein / fat / carbs. Could stress be the main problem
here?
> > > > > >
> > > > > > Thanks for your ideas.
> > > > > >
> > > > > > Jim
> > > > > >
> > > > > >
> > > > > >
> > > > >
> > > >
> > > >
> > > >
> > >
> >
> >
> >
>

--- In HormonalFitness@yahoogroups.com, "Simon
Dankel" <simon.dankel@...> wrote:
>
> At what time do you exercise?
>
> On 2/10/07, jrpw10 <jrpw10@...> wrote:
I exercise usually from 5:00pm to 6:00pm
> >
> >   Hi Simon,
> >
> > Thanks for your response.
> >
> > I will try the sunbed. I've never done that before. Currently I
> > use a full spectrum light at home. It puts out no UV and it's used
> > to activate neurotransmitters for alertness and feelings of well
> > being by stimulating receptors in the retina. It "seems" to work
> > for that.
> >
> > I will also cut down HIE exercise to 5 days.
> >
> > My activity during the 7 months of hibernation here in New
England is
> > limited. On workout days I get the ¾ to 1 hour of vigorous
activity
> > in the gym (6 days per week) and that daily nap of about 20 to 40
> > minutes.
> >
> > On weekdays at work it's standing and walking around in a
> > classroom (250 minutes), scurrying (fast walk) (total 10 mins)
> > across and up and down flights in a large building to get to
> > meetings (sitting) (total 110 mins) on time.
> >
> > Afterwards, if I'm not shopping or doing laundry, it's up the 3
> > flights and then sitting for a couple of hours doing paper /
computer
> > work. After that it's a few more hours of either hanging out with
> > friends (slow walks, billiards, or couch / table talk) Frequently
> > it's hanging out at home on the phone, cooking, watching T.V.
> >
> > I sleep 7.5 to 8 hours per night turning in at about 10 and waking
> > between 5:30 and 6:00am
> >
> > That's it for the activity.
> >
> > As for the diet I will bring the protein down to 30g per meal/
snack.
> > I was thinking that getting up to the 50g was responsible for my
> > 'fairly' good strength increases. I also was thinking that protein
> > at that amount was lipolitic. I'll try a lesser amount to see what
> > happens. Now, my diet is fairly regular. Here's a typical down
> > cycle day.
> >
> > 5:30 am breakfast - A shake - poteins vary daily (whey, egg, non-
> > soy veg) 2 servings totaling approx. 45g protein, 1 tablespoon
> > flaxseed oil, 1 tsp pure cocoa powder, 1 tsp greens powder (low
> > carb), 1 tablespoon cal/mag/vit d liquid) I also supplement the
> > three traditional meals with a MV. digestive enzymes, and vitamin
D.
> > And, in the morning only, I take a B12 tablet.
> >
> > 10:00 am snack - ½ cup mixed nuts / seeds and 1.5 ounces
mozzarella
> > cheese
> >
> > 12:00 Lunch – ¾ to 1 cup of salmon (or 6-8 ounces chicken breast
or
> > beef and 1 tablespoon olive oil) (45 to 52 g protein and 14 to 30
g
> > fat), 5 ounces of spinach or some other green leafy, tablespoon of
> > low carb salad dressing, celery, radishes, onion, tomato mixed in.
> >
> > 3:30 Snack – Shake of 2 servings protein powder ( approx 45g of
> > protein) nothing else
> >
> > 6:00 Dinner – 6-8 ounces of animal protein (chicken, beef,
turkey, or
> > fish), 1 cup varied vegetables (cole slaw or broccoli, (with
> > dressing) or stir fry, )
> >
> > 8:00 – protein shake or repeat of Dinner.
> >
> > The upcycle replaces the 6 and 8 pm meals with as-much-as-I-can-
> > tolerate low GI carbs and some fruits.
> >
> > I also drink 2 to 3 liters of water per day. Alcohol and coffee
are
> > taken in only on occasion
> >
> > I appreciate your problem solving with me here.
> >
> > Jim
> >
> > --- In HormonalFitness@yahoogroups.com
<HormonalFitness%40yahoogroups.com>,
> > "Simon
> > Dankel" <simon.dankel@> wrote:
> > >
> > > Hi Jim,
> > >
> > > based on the information you give, I can suggest the following
to
> > be more in
> > > accordance to NHE:
> > >
> > > - decrease protein intake to about 30 grams per meal
> > > - do 2 cardio sessions a week, instead of 3, leaving you with
two
> > days with
> > > no intensive exercise
> > > - use sunbed 2-3 times a week for 10-15 minutes
> > >
> > > If you provide more details about your food intake, maybe we can
> > help you
> > > further.
> > >
> > > What's your activity level like at work and in your spare time?
> > >
> > > Sincerely,
> > > Simon
> > >
> > >
> > > On 2/10/07, jrpw10 <jrpw10@> wrote:
> > > >
> > > > Hi all,
> > > >
> > > > For several months I've been at a stand still at 20% BF and
I'm
> > > > trying to problem solve why I'm not heading toward my goal of
13-
> > > > 15%. I was down to 16% a couple of years ago, but gradually
> > > > increased while going through some tough times. That has past
now
> > > > and I seem to be stuck.
> > > >
> > > > I'm wondering if age and stress might have something to do
with
> > it.
> > > > I'm 46 and I'm an inner city middle school teacher that's
pretty
> > much
> > > > off the charts in stress this year. To counter this, I nap
after
> > > > work for 3/4 hr and get on to exercise and some other fun
> > activities.
> > > > I live in New England. It's cold and I spend much time in
doors
> > (not
> > > > much light). I supplement with vitamin D, MV's etc. to try to
> > > > counter the loss of light.
> > > >
> > > > On the postive side, I exercise daily in what I think is in
> > > > accordance with Rob's exercise guidelines. I lift 3 times per
week
> > > > and do interval aerobic exercises 3 times per week. My energy
is
> > > > good and my lifting weights are on the slow but constant
increase.
> > > >
> > > > I think I am adhering correctly to the NHE eating plan. My
down
> > > > cycle consists of 5 meals per day each containing 45 to 50
grams
> > of
> > > > protein. Per day I take in either 2 tablespoons of flax oil
or two
> > > > servings of dark fish like salmon or mackeral or sardines. I
eat
> > fat
> > > > burning vegetables with about 3 or 4 of the meals.
> > > >
> > > > Wednesdays and Saturdays are my upcycle. I don't count but I
eat
> > my
> > > > fill of carbs in the last two meals of the day at 4 and 7:30
pm
> > > > They are generally low GI (oatmeal, grits, whole grain breads,
> > Whole
> > > > grain pastas, sweet potatoes, apple, pear etc)
> > > >
> > > > (I weight 165, BF 20%)
> > > >
> > > > Any thoughts?
> > > >
> > > > Should I restart for 10 days at 20g carbs? Should I decrease
the
> > > > protein / fat / carbs. Could stress be the main problem here?
> > > >
> > > > Thanks for your ideas.
> > > >
> > > > Jim
> > > >
> > > >
> > > >
> > >
> >
> >
> >
>

Hi Simon,

Thanks for your response.

I will try the sunbed.   I've never done that before.   Currently I
use a full spectrum light at home.  It puts out no UV and it's used
to activate neurotransmitters for alertness and feelings of well
being by stimulating receptors in the retina.   It "seems" to work
for that.

I will also cut down HIE exercise to 5 days.

My activity during the 7 months of hibernation here in New England is
limited.   On workout days I get the ¾ to 1 hour of vigorous activity
in the gym (6 days per week) and that daily nap of about 20 to 40
minutes.

    On weekdays at work it's standing and walking around in a
classroom (250 minutes), scurrying (fast walk) (total 10 mins)
across and up and down flights in a large building  to get to
meetings (sitting) (total 110 mins) on time.

Afterwards, if I'm not shopping or doing laundry, it's up the 3
flights and then sitting for a couple of hours doing paper / computer
work.   After that it's a few more hours of either hanging out with
friends (slow walks, billiards, or couch / table talk)   Frequently
it's hanging out at home on the phone, cooking, watching T.V.

I sleep 7.5 to 8 hours per night turning in at about 10 and waking
between 5:30 and 6:00am

That's it for the activity.

As for the diet I will bring the protein down to 30g per meal/snack.
I was thinking that getting up to the 50g was responsible for my
'fairly' good strength increases.  I also was thinking that protein
at that amount was lipolitic.  I'll try a lesser amount to see what
happens.  Now, my diet is fairly regular.  Here's a typical down
cycle day.

5:30 am breakfast   - A shake - poteins vary daily (whey, egg, non-
soy veg) 2 servings totaling approx. 45g protein,   1 tablespoon
flaxseed oil,  1 tsp pure cocoa powder,  1 tsp greens powder (low
carb), 1 tablespoon cal/mag/vit d liquid)   I also supplement the
three traditional meals with a MV. digestive enzymes, and  vitamin D.
And, in the morning only, I take a B12 tablet.

10:00 am snack  - ½ cup mixed nuts / seeds and 1.5 ounces mozzarella
cheese

12:00 Lunch –  ¾ to 1 cup of salmon (or 6-8 ounces chicken breast or
beef and 1 tablespoon olive oil) (45 to 52 g protein and 14 to 30 g
fat),   5 ounces of spinach or some other green leafy, tablespoon of
low carb salad dressing, celery, radishes, onion, tomato mixed in.

3:30 Snack – Shake of 2 servings protein powder ( approx 45g of
protein) nothing else

6:00 Dinner – 6-8 ounces of animal protein (chicken, beef, turkey, or
fish),  1 cup varied vegetables (cole slaw or  broccoli, (with
dressing) or  stir fry, )

8:00 – protein shake or repeat of Dinner.

The upcycle replaces the 6 and 8 pm meals with as-much-as-I-can-
tolerate low GI carbs and some fruits.

I also drink 2 to 3 liters of water per day.   Alcohol and coffee are
taken in only on occasion

I appreciate your problem solving with me here.


Jim

--- In HormonalFitness@yahoogroups.com, "Simon
Dankel" <simon.dankel@...> wrote:
>
> Hi Jim,
>
> based on the information you give, I can suggest the following to
be more in
> accordance to NHE:
>
> - decrease protein intake to about 30 grams per meal
> - do 2 cardio sessions a week, instead of 3, leaving you with two
days with
> no intensive exercise
> - use sunbed 2-3 times a week for 10-15 minutes
>
> If you provide more details about your food intake, maybe we can
help you
> further.
>
> What's your activity level like at work and in your spare time?
>
> Sincerely,
> Simon
>
>
> On 2/10/07, jrpw10 <jrpw10@...> wrote:
> >
> >   Hi all,
> >
> > For several months I've been at a stand still at 20% BF and I'm
> > trying to problem solve why I'm not heading toward my goal of 13-
> > 15%. I was down to 16% a couple of years ago, but gradually
> > increased while going through some tough times. That has past now
> > and I seem to be stuck.
> >
> > I'm wondering if age and stress might have something to do with
it.
> > I'm 46 and I'm an inner city middle school teacher that's pretty
much
> > off the charts in stress this year. To counter this, I nap after
> > work for 3/4 hr and get on to exercise and some other fun
activities.
> > I live in New England. It's cold and I spend much time in doors
(not
> > much light). I supplement with vitamin D, MV's etc. to try to
> > counter the loss of light.
> >
> > On the postive side, I exercise daily in what I think is in
> > accordance with Rob's exercise guidelines. I lift 3 times per week
> > and do interval aerobic exercises 3 times per week. My energy is
> > good and my lifting weights are on the slow but constant increase.
> >
> > I think I am adhering correctly to the NHE eating plan. My down
> > cycle consists of 5 meals per day each containing 45 to 50 grams
of
> > protein. Per day I take in either 2 tablespoons of flax oil or two
> > servings of dark fish like salmon or mackeral or sardines. I eat
fat
> > burning vegetables with about 3 or 4 of the meals.
> >
> > Wednesdays and Saturdays are my upcycle. I don't count but I eat
my
> > fill of carbs in the last two meals of the day at 4 and 7:30 pm
> > They are generally low GI (oatmeal, grits, whole grain breads,
Whole
> > grain pastas, sweet potatoes, apple, pear etc)
> >
> > (I weight 165, BF 20%)
> >
> > Any thoughts?
> >
> > Should I restart for 10 days at 20g carbs? Should I decrease the
> > protein / fat / carbs. Could stress be the main problem here?
> >
> > Thanks for your ideas.
> >
> > Jim
> >
> >
> >
>

Hi all,

For several months I've been at a stand still at 20% BF and I'm
trying to problem solve why I'm not heading toward my goal of 13-
15%.  I was down to 16% a couple of years ago, but gradually
increased while going through some tough times.  That has past now
and I seem to be stuck.

I'm wondering if age and stress might have something to do with it.
I'm 46 and I'm an inner city middle school teacher that's pretty much
off the charts in stress this year.  To counter this, I nap after
work for 3/4 hr and get on to exercise and some other fun activities.
I live in New England.  It's cold and I spend much time in doors (not
much light).  I supplement with vitamin D, MV's etc. to try to
counter the loss of light.

On the postive side, I exercise daily in what I think is in
accordance with Rob's exercise guidelines.  I lift 3 times per week
and do interval aerobic exercises 3 times per week.   My energy is
good and my lifting weights are on the slow but constant increase.

I think I am adhering correctly to the NHE eating plan.  My down
cycle consists of 5 meals per day each containing 45 to 50 grams of
protein.  Per day I take in either 2 tablespoons of flax oil or two
servings of dark fish like salmon or mackeral or sardines.  I eat fat
burning vegetables with about 3 or 4 of the meals.

Wednesdays and Saturdays are my upcycle.  I don't count but I eat my
fill of carbs in the last two meals of the day at 4 and 7:30 pm
They are generally low GI (oatmeal, grits, whole grain breads, Whole
grain pastas, sweet potatoes, apple, pear etc)

(I weight 165, BF 20%)

Any thoughts?

Should I restart for 10 days at 20g carbs?   Should I decrease the
protein / fat / carbs.   Could stress be the main problem here?


Thanks for your ideas.

Jim

From what little I can find on the web, this technique developed by
Charles Poliquin uses 12 skinfold measurements to asses an individuals
hormonal balance -- or lack thereof. I really like to find a book with
more information, but it appears that the only way of getting an in
depth understanding is to go to one of Poliquin's seminars.

Here's the most info I've located:

http://www.t-nation.com/readTopic.do?id=833030