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2 Tips That Will Change Your Life (Seriously)
I was just recently reminded of these 2 tips while reading a great book… Bill Phillips newest best-seller: Transformation… which by the way, I just had the pleasure of meeting Bill in person a few weeks ago, and this book is actually about WAY more than just fitness or nutrition…actually 99% of the book is about transforming your entire being, your mind… your entire life. It's powerful stuff, and a great read.
Now I will say that I think most of us, already know these 2 tips below, but may not practice them as often as we should… and I know personally, I found this to be a great reminder of how powerful these are and how they can change your life.
1. In Chapter 8 in Bill's book, Transformation, he starts off this chapter with a shocking story about a man named Azim who tragically had his 20-year old son murdered by a teenage gang member 5 years prior. The story ends up a bit unfathomable to most of us, as it turns out that Azim actually forgave his sons killer, in what can only be considered one of the most courageous acts of compassion and forgiveness than most of us could ever even contemplate.
1. In Chapter 8 in Bill's book, Transformation, he starts off this chapter with a shocking story about a man named Azim who tragically had his 20-year old son murdered by a teenage gang member 5 years prior. The story ends up a bit unfathomable to most of us, as it turns out that Azim actually forgave his sons killer, in what can only be considered one of the most courageous acts of compassion and forgiveness than most of us could ever even contemplate.
After all, how many of us walk around for years holding grudges with a friend or family member over something silly and stupid that means nothing in the big picture of our lives? However, this courageous father found it in his heart to forgive his sons murderer, the ultimate act of forgiveness.
For most of us, forgiveness will not be for such extreme events…instead, it will be for smaller things that we've been holding deep inside (bottled up inside, causing us hidden stress) against a particular person, maybe a sibling, a parent, a friend, or a spouse. But what we don't realize is that these bottled up grudges harm OUR health, and do very little to "punish" the other person.
Bill points out a great saying "Resentment is like drinking poison and waiting for your enemy to die". Yes, you're harming yourself more than than the other person by holding onto resentment.
Another great saying to always keep in mind that will change the way you treat other people who may have hurt you: "To err is human; to forgive is divine".
Yes, we all make mistakes… and if you think back to the story about the father that forgave his sons killer… Was that teenage gang member really an evil person deep down to his soul? Or was he a victim of society, which led him into the gang lifestyle? There's always more to the story than what's on the surface.
The most important thing we need to realize is that holding onto anger, resentment, or grudges is scientifically proven to harm our health and make us die earlier. Bill points out a study in the Journal of Epidemiology & Community Health involving 2,755 people over 10 years. According to the study that Bill summarizes, "Those who repressed anger and held resentments were found to be twice as likely to die of a heart attack compared to people in the study who were able to process and let go of negative feelings."
Puts you in the spirit to forgive someone, doesn't it.
Another VERY important thing that Bill points out… Holding onto a grievance doesn't give you control over the offender, and it doesn't "punish" them; it gives THEM control over you, and punishes YOU, because you're the one holding onto the health-harming stress and lack of peace of mind.
A few more great lines I loved from this chapter in Bill's book:
"Forgiveness is not done out of weakness; it is an act of strength and courage."
"Forgiveness is something that happens inside of you. It doesn't mean you're saying what happened to cause a resentment wasn't wrong or that it didn't matter. It means… I choose to let go of this negative feeling towards the person whom I perceive has hurt me."
"…as long as any part of our mind or consciousness is engaged with unresolved feelings from the past it will require us to expend valuable energy on it."
"…as long as we hold onto a grievance, we are chained to the past situation and the offender."
"…granting someone true forgiveness is not based on any conditions. The forgiven don't have to deserve it or earn it. It's an act of grace and mercy on your part."
Just think… if we all kept these guidelines in the front of our minds daily, wouldn't the world be a MUCH better place, with less stress, fighting, hatred, resentment, and pent up anger? I sure think so.
2. This second tip is no less important than the first… and it is VERY powerful in helping you to live healthier and happier.
This is another important tip to living life to the fullest that I was reminded of when recently reading Bill's book, Transformation… The story starts off with a day that Bill had the pleasure of meeting fitness icon Jack Lalanne and a reporter from USA Today interviewed them both.
One of the most important questions that the news reporter asked Jack in the interview was "What should people who want to live a healthy life do first thing in the morning?"
The reporter had been expecting a specific tip about exercise or nutrition first thing in the morning… but instead, Jack replied with an answer that carried some very powerful wisdom… he replied "A healthy person always starts the day by counting their blessings."
What Jack Lalanne understands, that so many people don't, is that gratitude affects not only the health of your mind, but that of your body and your entire well-being too.
I think one of the most important daily rituals that anybody can take up is to lie in bed for 1-2 more minutes after waking up in the morning… and consciously bring to mind all of the things in his/her life that they are thankful for. It's also important to write down what you are grateful for in your life.
I know that everybody has struggles, but everybody also has things that they should be grateful for. This one daily ritual can literally change the biochemistry of your body and mind to put you into a more energetic and "feel good" state about your life, and thereby achieve more of your goals…
Don't believe me?
Well, according to Bill in Chapter 16 of Transformation, Dr. Robert Emmons, PhD, from the University of California Davis was involved in a large research project on gratitude, and here were some of his discoveries:
"Those who kept gratitude journals on a weekly basis exercised more often, felt better physically, and had a more positive mindset."
"Study participants who kept gratitude lists were found to be more likely to have made progress towards important personal goals (academic, interpersonal, and health-based) over a 2-month period."
"A daily gratitude intervention (taking time to focus on and write down things to be thankful for) produced higher levels of alertness, enthusiasm, determination, attentiveness, and energy."
"Those who participate in a daily gratitude exercise have lower levels of depression and stress and are more likely to offer emotional support to others and help them make it through their difficulties."
The bottom line… although you may have heard about practicing daily gratitude in the past, are you really doing it daily? If not, you're missing out on the health benefits, increased energy, better sleep and mood, goal achievements, and just living healthier and happier!
So there you go… I told you that these 2 tips today would be powerful in helping to improve your life!
If you haven't yet read Bill's book, Transformation, I'd highly recommend it. The book started off a little slow, and I kept thinking to myself, "I know all of this already"… but then about halfway through, the chapters just kept getting more powerful, and I realized there were a lot of things I needed to be reminded about and start practicing more often. sewa mobil di kuta legian seminyak bali
5 Shortcuts To Build Muscle Size
When it comes to bodybuilding things are no different we want results ASAP. The desire to build a better body unites all bodybuilding and fitness enthusiasts, but for most of us, the muscle gains come too slow and they never come easy. So we look for shortcuts. Is the secret to fast muscle gains training harder, lifting heavier, eating more, popping this pill, or slugging back the latest hyped up magic muscle drink…
In this article we are going to dive into 5 of the most common workout "shortcuts" that people take and pick them apart to find a better plan of action. More often then not the best methods for building a stronger and more muscular physique involve a less extreme approach.
Shortcut # 1 – Training More Often
A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?
It is not uncommon to find less experienced (but over enthusiastic) bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they workout "everyday".
Is there a better way?
Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will eventually lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.
While there are some exceptions to this rule with some abbreviated specialization routines (i.e. the Blast Your Bench program). You should limit yourself to working each bodypart no more then twice per week and taking at least 2 days per week off from weight training entirely as this is a good general guideline to follow for optimal muscle gains.
Shortcut # 2 – Doing More Sets
Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.
For example, a beginner workout may consist of 6 sets per bodypart (i.e. 3 sets of 2 exercises). An intermediate workout may consist of 9 sets per bodypart (i.e. 3 sets of 3 exercises). And an advanced workout may consist of 12 sets per bodypart (i.e. 3 sets of 4 exercises). While this is all good general training advice, it breeds the "more is better" mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.
Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond… Will this make me a "super advanced lifter"…?
Is there a better way?
Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.
While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.
Once you are at the advanced training level the key to more muscle growth is using progressive overload (gradually increasing your weights over time) and by adding variety to your workouts, by changing your exercises. NOT from adding more training volume.
Shortcut # 3 – Training Less Often
The world of bodybuilding is full of extremes, for a lot of guys it is either all or none… there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that "less is more".
Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the "less is more" idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.
But one major flaw of the system was that if you weren't making progress with your workouts it was automatically assumed that you were "overtraining", so your workouts were cut back. Sometimes going to the point of working out once a week or less. In fact there is some fitness gurus who actually preach that you only need to workout once a month…?!?
Is there a better way?
For some extremely hardgainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).
There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.
Shortcut # 4 – Heavy Weights & Low Reps
One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.
During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.
But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.
For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.
Is there a better way?
Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.
While you can successfully incorporate low rep training cycles into your workouts from time to time. They shouldn't be your primary focus. For bodybuilding purposes try to stay within the 6-12 rep range. This is the "sweet spot" for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.
Shortcut # 5 – High Intensity Techniques
A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on… Thinking that the harder they push themselves, the better gains they'll make. While these guys certainly deserve an A for effort, is pushing past the point of muscular failure really necessary?
Is there a better way?
One of my favorite training motto's is "Stimulate, Don't Annihilate!"
For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.
A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.
At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest…?
This is a prime example of abusing high intensity techniques. Once you reach failure with an exercise you have stimulated the muscle. Doing more then this is often not only waste of time, but could potentially set you back in your training through risk of injury.
I rarely, if ever, use any type of set extending high intensity techniques like forced reps in my training anymore. I've found that they are just not necessary. Doing your sets to positive failure is intense enough to stimulate your muscles to grow.
Once you reach failure, make note of it in your training journal and then strive to beat what you did for your next workout by either adding an additional 5 lbs. to the bar or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.
The Real Shortcut To Fast Muscle Growth
Gains in muscle and strength don't come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible… without having to go to the extremes to get there.
Inch by inch life's a synch… Yard by yard life is hard…
If one of your goals is to build a big, strong, muscular body then be sure to check out the Blast Your Bench website and sign up for the FREE 5-Part Bench Press Training Tips e-Course. In this free course you'll get some killer tips and tricks for packing on lean muscle mass and dramatically increasing your strength in record time!
Are Field Days and Fitness Games Just For Kids?
Many of today's fitness boot camps take themselves too seriously, making the process of getting in shape a tedious chore.
Recently I was at an elementary school's end of school year "Sports Day" and had the chance to see a bunch of kids burning tons of calories while having fun.
Did they know they were, in effect, exercising?
Probably not, but that didn't mistake the fact that they were.
I started noticing the conversations all around me, people talking about how much fun they used to have when they were in grade school participating in their "Sports Day" or "Field Day".
It got me thinking about how predictable some fitness bootcamps, group exercise classes and sports program workouts can be when they don't have to be.
I sidled up to the gym teacher, Mr. Willows, in order to ask him about the exercises.
He told me that setting up these fitness games was the "highlight of his school year" and that, because he needed to go through the exercises as well, he "never felt more in shape".
I asked him which fitness games were his favorites and began mentally planning my next fitness boot camp class around them.
By the way, you've probably heard of corporate team building, which is typically known as a Japanese practice.
Large companies organize group events in order to promote a feeling of trust and solidarity between employees.
Well, it's not unheard of for these companies to start a "Sports Day" or "Field Day" of their own.
How about you, would your fitness boot camp or group fitness class benefit by having a 3 or 4 time per year "Sports Day"?
(Think of the press release fun you could have with that one!)
The first thing to consider when setting up your own circuit for a "Sports Day" is what will work with the space that you have.
I know some fitness boot camps are strictly indoors, and for those – you should consider using both outdoor space (parking lot, nearby field, park) as well as your indoor space.
Begin by selecting which track and field exercises you'd like to implement, such as long-jump, mini hurdles (use 3 or 4 cones set side by side), or the 100 yard dash.
Of course you have to have the potato sack race, the tug of war and some of the fitness games from my eBook, "Fitness Games".
If you plan on making "Sports Day" a regular part of your program, there is no need to do too many activities at once.
Leave your clients wanting more.
Fitness games such as the medicine ball shot-put, egg race and an obstacle course are also good ones to consider. Not only are they fun, but you can tailor them to incorporate weights and set time limits too.
Before you know it, the class will be over, the circuit done and the sweet smell of calories burning is all around.
You'll find that everyone is happy and laughing and that they were able to use muscles for fun as opposed to work.
I guarantee that the "Sports Day" or "Field Day" theme will be a hit with anyone who gets bored easily and likes to have fun with his or her workout.
With summer here and school recently out, it's a perfect time to utilize a "Field Day" theme with your bootcamp or sports program.
Heck, you could even approach some local businesses and have them consider hiring you to put on a "Sports Day" at their place of business.
This could lead to more opportunity and business for you and, at the same time; help get more people active in your community.
Sounds pretty simple to me!
Speaking of simple if you're at a loss for fitness activities and need to ratchet up the fun factor in your boot camps, check out the 35 plus games that you can simply plug in to your existing fitness boot camp or exercise classes right away.
Are These 3 Vitamins Actually HARMFUL to Your Health?
Most people have never heard of the distinction between synthetic vs natural forms of vitamins.
The first thing you need to know is that some synthetic forms of vitamins are MUCH less absorbed by your body compared to natural versions.
BUT MORE IMPORTANTLY…
Did you know that several scientific studies have revealed that synthetic forms of certain vitamins can possibly have harmful effects in your body?
It's true… and a little scary too!
And if you choose an ordinary multi-vitamin that you get at a corner store, it most likely contains at least some synthetic forms of vitamins (unless it specifically states that it is whole-foods based).
It's also well known that your body will assimilate vitamins derived from whole-foods sources MUCH more readily compared to vitamins from synthetic sources. We could talk about the differences in vitamins from whole foods sources vs synthetic sources for over a dozen different vitamins…
However, there are THREE vitamins that you need to be most concerned about with natural vs synthetic:
Here are the 3 most important vitamins that you NEED to make sure you obtain from natural sources and NOT synthetic:
Let's look at Vitamin A first…
Most multi vitamins contain Vitamin A in the form of vitamin A palmitate… this is a synthetic version that from my research has it's potential negatives. It's also added to low fat or skim milks to replace the natural Vitamin A lost when they remove the milkfat. Also many processed foods such as cereals are "fortified" with synthetic vitamin A palmitate.
Synthetic vitamin A palmitate is toxic at large doses, and you need to be careful not to over ingest. I personally stay away from anything containing synthetic Vitamin A as much as possible.
If you eat a lot of cereal combined with low-fat or fat-free milk (and other "fortified" foods, or synthetic vitamin pills), you can see how you can possibly be overdosing on this potentially harmful synthetic vitamin A. As you know from a lot of my articles, despite being marketed as "health" foods, there's not really much healthy about cereals at all!
True natural Vitamin A (retinol) actually only comes from animal sources such as cod liver oil, animal liver, some other organ meats, and in lesser amounts in butter, eggs, and milkfat. However, at very large doses of cod liver oil or if you somehow overate large quantities of liver, it still is possible to overdose on natural Vitamin A from these types of sources (although this natural form is safer than the synthetic vitamin A palmitate).
Another form you'll see for Vitamin A is beta-carotene. However, beta-carotene is actually NOT vitamin A… it's actually a pre-cursor to Vitamin A, and your body needs to convert it to vitamin A.
Therefore, beta-carotene is one of the safest forms of Vitamin A, since your body will only convert the amount that it actually needs. You get healthy quantities of beta-carotene in carrots, sweet potatoes, spirulina, dark leafy greens, butternut squash, red peppers, and other colorful fruits and veggies.
NOW FOR VITAMIN D…
Vitamin D is another fat-soluble vitamin, just like Vitamins A, E, and K. Vitamin D is one of the most important substances in our body, and also one of the most misunderstood.
The discussion about Vitamin D could get really long and complicated and fill an entire book, so I want to simplify it for you below:
1. The BEST, BEST, BEST source of vitamin D, without a doubt, is that which your body produces naturally from adequate sun exposure.
Vitamin D is actually produced into a hormone in our bodies and regulates hundreds of processes in the body… it is simply one of THE most important substances in our bodies.
It is even extremely important for our immune systems… Why do you think there are more sicknesses in the winter? No it doesn't have to do with cold temperatures… it has more to do with Vitamin D deficiency which causes a weakened immune system since we don't get strong enough sun exposure in the winter!
I have an entire article here about the importance of moderate sun exposure WITHOUT burning and how this protects your health.
It is hard to obtain enough Vitamin D from dietary sources alone (egg yolks, organ meats, some mushrooms, and fatty fish are good sources, but still relatively small). The best utilized source of Vitamin D for our bodies is what we produce from moderate regular sun exposure without burning.
Cod liver oil is one of the best known dietary sources of natural Vitamin D, but it is best to only use small amounts of this and only in the deepest months of winter, as it's possible for you to overdose on Vitamin A from cod liver oil if you take too much.
2. If you get a blood test for Vitamin D, you generally want to be between the range of 50 ng/ml to 80ng/ml from what I've read. Your risk of going lower than this and having a vitamin D deficiency typically occurs in the deepest months of the winter, unless you've gotten away on a tropical vacation closer to the equator, which could help raise your levels for several weeks afterwards.
3. Just so you know, there are some controversies surrounding benefits and detriments of vitamin D2 (ergocalciferol) vs. vitamin D3 (cholecalciferol). Generally, vitamin D3 is what you want to look for, as that is also what is naturally produced in your body from the sun, and is the natural source we obtain from animal based foods.
From everything I've read and researched, I would personally try to stay away from vitamin pills or fortified foods that contain vitamin D2 (ergocalciferol). This form has been linked to possible negative effects.
Instead, try to get moderate amounts of sunshine, if you can for most of the year, and focus on the healthy dietary sources of natural vitamin D that I listed above… and also look for supplements in the winter to be based on fish oil sources of vitamin D if you can.
NOW FOR VITAMIN E…
I know we got into a lot of details on Vitamin A and Vitamin D, so I'll make the discussion about synthetic vs natural vitamin E much quicker, and just give you the important facts:
1. With Vitamin E, the best utilized sources of vitamin E are from whole foods such as nuts and seeds, with smaller amounts in some greens. Vitamin E from natural foods comes in the form of many different tocopherols and tocotrienols.
2. If you take a multi-vitamin, you absolutely MUST check to make sure that you're taking the natural version of vitamin E and not the synthetic. In supplements, the natural version typically starts with "d-alpha" and the synthetic versions start with "dl-alpha".
The bioavailability of synthetic vitamin E is much lower than natural vitamin E. In addition, I've seen many articles and studies that indicated that there could be potential health dangers with taking synthetic vitamin E over time. Once again, we get back to the fact that natural is always better than something that has been chemically modified. Bottom line… Nature always wins in the natural vs synthetic debate.
How can you protect your health and that of your family?
1. First and foremost, make sure to try to obtain most of your nutrition from a great diversity of nutrient-rich, organic, whole foods.
However, as I'm sure you'll agree, we're not perfect, and with our overly processed food supply, as well as chemically abused farm soils, our foods typically contain less vitamins and minerals than they did just several decades ago. That's where a good whole-foods based multi-vitamin supplement can come in handy.
2. If you take a multi-vitamin, you MUST look for a whole-foods based vitamin and you specifically want to look for natural versions of Vitamin A, D, and E like we discussed in this article, as this assures that your body assimilates the vitamins most efficiently, and it also assures that you are not exposed to any of the potential harmful effects of synthetic vitamins.
One of the best (and one of the ONLY) whole-foods based formulas I've been able to find is something called VGF-25+, which is made from over 25 different vegetables, greens, and fruits (hence the VGF name).
Most importantly, with VGF-25+, the Vitamins A, D, and E are all from natural sources and NOT synthetic!
As I've mentioned to you before, I'm good friends with the owners of Prograde Nutrition, and I've just recently arranged with them for you to try out their new VGF-25+ Whole-Foods based multi-vitamin for FREE (all you have to pay is a small shipping fee). This of course only applies before they run out of stock.
Click here to see if you qualify to try out a FREE bottle of this whole-foods based VGF-25+ Multi-Vitamin
Are Whole Eggs or Egg Whites Better for You?
I was on a weekend trip with some friends recently and one of my friends was cooking breakfast for the whole group. I went over to see what he was cooking and saw he was getting ready to make a big batch of eggs.
Well, to my shock and horror, I noticed that he was cracking the eggs open and screening the egg whites into a bowl
"because I thought the egg yolks were terrible for you…that's where all the nasty fat and cholesterol is".
And I replied, "you mean that's where all of the nutrition is!"
This is a perfect example of how confused most people are about nutrition. In a world full of misinformation about nutrition, somehow most people now mistakenly think that the egg yolk is the worst part of the egg, when in fact, the YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you're essentially throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and other powerful nutrients… it's not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available. Not to even mention that the egg yolks from free range chickens are loaded with healthy omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg…
"But I heard that whole eggs will skyrocket my cholesterol through the roof"
No, this is FALSE!
First of all, when you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates it's internal production of cholesterol to balance things out.
On the other hand, if you don't eat enough cholesterol, your body simply produces more since cholesterol has dozens of important vital functions in the body.
There have been plenty of studies lately that indicate that eating whole eggs actually raises your good HDL cholesterol to a higher degree than LDL cholesterol, thereby improving your overall cholesterol ratio and blood chemistry.
And 3rd… high cholesterol is NOT a disease! Heart disease is a disease…but high cholesterol is NOT. Cholesterol is actually a VERY important substance in your body and has vitally important functions… it is DEAD WRONG to try to "lower your cholesterol" just because of pharmaceutical companies propaganda that everyone on the planet should be on statin drugs.
If you're interested in this topic of cholesterol specifically, I have another article listed at the bottom of this page about why trying to attack cholesterol is a mistake, and what the REAL deadly risk factors actually are.
In addition, the yolks contain the antioxidant lutein as well as other antioxidants which can help protect you from inflammation within your body (the REAL culprit in heart disease, not dietary cholesterol!), giving yet another reason why the yolks are actually GOOD for you, and not detrimental.
To help bring even more proof that whole eggs are better for you than egg whites, I recently read a University of Connecticut study that showed that a group of men in the study that ate 3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the same during the study. However, the group that ate egg substitutes (egg whites) saw no change in either and did not see the improvement in good cholesterol (remember that higher HDL levels are associated with lower risk of heart disease) that the whole egg eaters did.
So I hope we've established that whole eggs are not some evil food that will wreck your body… instead whole eggs are FAR superior to egg whites.
But what about the extra calories in the yolks?
This is actually a non-issue and here's why… even though egg yolks contain more calories than just eating the egg whites, the yolks have such a high micro-nutrient density in those calories, that it increases your overall nutrient density per calorie you consume. Essentially, what this does is help to regulate your appetite for the remainder of the day, so you end up eating less calories overall. In addition, the healthy fats in the egg yolks help to maintain a good level of fat-burning hormones in your body.
Overall, this means that the extra fats (healthy fats) and calories from the yolk are so nutrient-dense that they actually HELP you to burn off body fat!
Also, your normal supermarket eggs coming from mass factory farming just don't compare nutritionally with organic free range eggs from healthy chickens that are allowed to roam freely and eat a more natural diet. Your typical cheap grocery store eggs will have lower nutrient levels and a higher omega-6 level and lower omega-3 level. On the other hand, the cage-free organic eggs from healthier chickens allowed to eat more natural feed and roam freely will have much higher vitamin and mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid ratio.
I recently compared eggs I bought at the grocery store with a batch of eggs I got at a farm stand where the chickens were free roaming and healthy.
Most people don't realize that there's a major difference because they've never bought real eggs from healthy chickens… The eggs from the grocery store had pale yellow yolks and thin weak shells. On the other hand, the healthier free range eggs from the local farm had strong thick shells and deep orange colored yolks indicating much higher nutrition levels and carotenoids… and just a healthier egg in general.
This is due to the fact that a free-roaming hen allowed to roam on plenty of land will eat a variety of greens, insects, worms, etc transferring MUCH higher levels of nutrients to the eggs compared to an unhealthy hen that is trapped inside a dark factory farm hen house in horrible conditions and fed nothing but piles of corn and soy. It's a DRASTIC difference in the nutrition that you get from the egg.
So next time a health or fitness professional tells you that egg whites are superior (because of their "fat-phobic" mentality towards dietary fats), you can quietly ignore their advice knowing that you now understand the REAL deal about egg yolks.
And can we all please STOP with this sillyness about eating an omelete with 4-5 egg whites and only 1 egg yolk… If you want real taste and real health benefits, we'd all be better off eating ALL of our eggs with the yolks.
After all, do you REALLY think that our ancestors thousands of years ago threw out the yolks and only ate the egg whites? NOT A CHANCE! They intuitively knew that all of the nutrition was found in the yolks. But our modern society has been brainwashed with misinformation about fats and cholesterol.
Another interesting study about eggs…
I read a study recently that compared groups of people that ate egg breakfasts vs groups of people that ate cereal or bagel-based breakfasts. The results of the study showed that the egg eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters gained weight.
It was hypothesized that the egg eaters actually ate less calories during the remainder of the day because their appetite was more satisfied compared to the cereal/bagel eaters who would have been more prone to wild blood sugar swings and food cravings.
Oh, one last thing I almost forgot… I personally eat 4 whole eggs almost every day with breakfast, and I maintain single-digit bodyfat most of the year.
Watch This Amazing Video For More Information
Enjoy your eggs and get a leaner body!
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