The Fat Loss Factor PDF, eBook by Marc Lobliner

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Table of Contents Chapter 1: The Meat and Sweet Potatoes—The Diet! Chapter 2: Machine3 Training System Chapter 3: No BS Supplements Chapter 4: How to Start This Program Chapter 5: Conclusion Appendix

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Foreword By: Mike Roberto Right now, I want you to make an excuse about your health. Go ahead - enjoy it in all its responsibility-shirking glory.

Because after you start this book, your excuses will be none.

Soon enough, you will be armed with everything you need to know to achieve your goals. But more importantly, you will also be dis-armed from the fallacies that pushed you towards those excuses in the first place.

You see, over the past few years, there's been a movement brewing. This movement -- which has just reached you in this very book - is so exciting and powerful that it can only be described with one word: REVOLUTION.

A revolution that, as simple as it sounds, has completely escaped us after decades of misinformation.

The simple idea of this so-called revolution?

That if you eat REAL food -- not processed, “food-like substances” -- your health will remarkably improve on every possible level.

The problem with this movement is that all resources available are geared towards weight loss and general health. And while that’s incredible... what about those of us that also want to GET BEYOND RIPPED? Not only getting beyond ripped, but doing so in a sustainable and healthy way. To answer this call, I proudly introduce to you Marc “THE MACHINE” Lobliner. For some, Marc needs absolutely no introduction. This charismatic business owner, husband, and father of two is well-known for his hell-bent drive in bringing ethics and common-sense to the nutrition and supplementation industry - an industry that could use a whole lot more of both. Those of you who have met Marc or have seen his daily videos and blog posts know that he’s not just funny and full of life, he also knows exactly what he’s talking about. But Marc does not just talk the talk, he walks the walk. And for the rest of you who haven’t met him, Marc still needs no introduction. All you have to do is look at a few of his photos to see that he truly does put his money (and his body) where his mouth is.

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As I write this, Marc is on his epic quest for his IFBB (International Federation of Bodybuilders) Pro Card, a designation for professional bodybuilders. While some bodybuilders keep secrets, Marc keeps absolutely none. And in GET BEYOND RIPPED, you are privy to the systems he uses, in all their gory detail. Marc is a no-nonsense guy, and this is a no-nonsense book. After your intro, Marc gives you the diet plan immediately. You aren’t going to be overwhelmed with pages full of theory without any of the practice. Aren’t you sick of these types of books?! Marc is, and so am I. Instead, you are going to get into the meat and potatoes (quite literally) right off the bat. The workout plan isn’t far behind. Marc will ask you to reject many things you thought were good for you. He is going to have you go against the grain, in all senses of the phrase. Put simply, Marc cuts the crap and promotes high quality, natural food. In turn, he creates high quality, natural bodies. The supplements recommended in this book are top-notch. While they’re not all made by Marc’s companies, MTS Nutrition and EthiTech Nutrition, I wish they were. There is not a single person in this industry who I trust more than The Machine himself. After you read his back-story, which comes after the diet and training plan, you’ll agree. Marc’s energetic idealism is that infectious. This is definitely a “do as I do” type of book. Every meal, every step, every rep is laid out here. It’s the ultimate plan for readers who want to live the Lobliner lifestyle without doing the years of homework and trial-and-error that Marc has put in throughout his journey. But for those of us who need that theory behind his ways, all you need to do is ask him for it. Chances are, you’ll get a prompt and thoughtful response. Better yet, he may even make a blog post or video if it’s a commonly misunderstood topic. Marc is that kind of guy with that kind of conviction. All I ask of you is this: Join the revolution. Give Marc a solid 12 weeks of your life. Follow the plan as closely as possible, but tweak it as needed. Stop eating garbage that comes out of a box. Yes, you need to eat your vegetables (and no, corn is not a vegetable). Within weeks, you will be hooked, and will share my same contagious energy. It works for Marc, it works for me, and it will work for you. Get started now - you have nothing but fat to lose, and a whole lot of muscle to gain.

Mike is a competitive open-water swimmer with All-American honors and is the CEO of ClutchWave Inc., which runs the PricePlow.com Supplement Price Comparison Engine. Mike uses Marc’s diet plan year round, and training program during off-season winter bulks before cutting down for competitions.

http://www.priceplow.com/











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Chapter 1: The Meat and Sweet Potatoes—The DIET!

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I know what you’re thinking. Most so-called diet books make you read pages and pages of worthless drivel to get to what you thought would be the good stuff—the actual diet and training program. Well, this is not one of those books. The first chapter is all about the program so when you need to look up what you need to do, you just open the book. Chapter 2 and beyond will go into the nuts and bolts of how this diet came about and also a provide what might be the most advanced and effective training system ever created. Let’s get results! This is how you can achieve your best body ever much like I have in record time! DISCLAIMER: There will be jokes throughout the book. This is FUN. I have fun doing this. This is not a misery, death march style, celebrity diet that sucks the life (and muscle) out of you. If you feel so crappy from your lifestyle or diet (whether you're dieting down or not), why are you doing it? Instead, we have fun here and eating quality, natural foods is a MOOD ENHANCER - not a depressant! This book was written for anyone looking to get in their best condition EVER and even get onstage and compete, but it can also be applied to anyone looking to improve their physiques and overall health dramatically! It was mostly meant for males of any age who are looking to drop fat and gain lean mass and BE HEALTHY. Women can also safely and effectively use these exact principles with the adjustments listed in the book. This is an all-natural approach here. The basis of the plan is QUALITY FOOD and INTENSE WORKOUT. I am going to recommend certain foods, but also omit many things that I've found to be hazardous and counter-productive for myself and nearly all of my clients or at least limit them. Afterall, it is all about balance (as we will get into). In far less than 12 weeks, you will begin to feel incredible, thanks to eating REAL food, training INTENSELY, and supplementing INTELLIGENTLY. After 12 weeks of this program, you will be well on your way to a shredded new you. So let's get started. THE DIET This is it, no making you wait. This diet has been proven time and time again to not only get you more ripped than an anatomy chart, but also improve blood profiles in many cases including my own. In fact, I have always had high Bilrubin levels as a liver indicator and due to weight training, my AST and ALT are always elevated. A few months on this plan and BAM—EXTREME PERFECTION! Bilrubin, AST and ALT are markers of liver and overall health and weight training naturally elevates the readings of you AST and ALT levels. My AST and ALT went down nearly 100 points (that is BIG) and my bilrubin, while never severely high, was never in normal range. Now, it is “normal” as deemed so by the US government. With most of my clients, we have seen extreme results like this. Take a testimonial from client David Pope…. “When I started your program I weighed 341.5 pounds, I was pre-hypertensive and my triglycerides were at 172. Worst of all, I had to hear the "pull yourself up by your sack" speech from my long-time friend Marc Lobliner. Now, 18 weeks later, I have lost 28.5 pounds, my blood pressure at my last doctor's visit

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was 110/60, with the average being 115/63. My last blood draw showed triglycerides at 133 with cholesterol remaining well in the normal/optimal range. The numbers speak for themselves. There is no greater testimonial I can give than sharing these numbers. I have energy, confidence, and I have never been hungry while I have been training. Yet I have never been hungrier for success. What you have done so far for me is amazing.” You might be saying, “But Marc, I just want to get shredded. What does all of this health bullshit have to do with anything?” It has a LOT to do with it. Your body will not function and lose weight properly if not in optimal health and to be ever more dire, being lean and sexy means nothing if you are dead. The Machine Diet We always see diets focusing on one aspect.

Low Carbs Low Fat High Fat Olive Oil Grapefruit Detoxing Cleansing STOP! Diet is all about balance. Sure, at the end of the day, calories in versus calories out and macronutrient balance is the KEY, but to get optimal results and to be HEALTHY, micronutrients, TYPES of fat, protein and carbs, among other things are tantamount to reaching your goals and being healthy. With that said, here are the basics to this diet. Fat Fat is GOOD and we will focus on getting the right kinds of fat. I want fish oil for its amazing EPA and DHA from polyunsaturated fat; Free-Range, Cage-Free DHA eggs for its DHA and saturated fat; Coconut Oil for its MCT concentration; Macadamia Nut Oil for its monounsaturated fat and Natural Peanut Butter for its monounsaturated fat content. Aside from all being NEEDED to absorb fat soluble vitamins and minerals, let’s look at these fats! The Machine Diet uses a ratio that isn’t exact, but we want to have all of these fats in our diet on a daily basis. EPA and DHA (Polyunsaturated Fat) from Fish Oil:

• Contribute to heart health • Helps alleviate symptoms of arthritis • Weight Management • Supports healthy blood lipid and cholesterol levels

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• Support mood and well being • Supports mental focus

Basically, fish oil is awesome. EPA is Eicosapentaenoic acid. EPA helps lower inflammation and even helps mediate and control some mental disorders! DHA is Docosahexaenoic acid. DHA helps everything from mental disorders, helping an unborn child’s brain development when taken by a pregnant woman, as well as helping to support fat loss! This fat is that damn good!

Omega 6 fats are found in plant sources like many of our oils, particularly corn oil, safflower oil and sunflower oil, sesame oil and peanut oil that happen to be found in processed foods like margarine.

This is also one reason in this diet we recommend ONLY Free Range Beef and Chicken. Our meat is now much higher in Omega 6 than it was. But cows used to me grass-fed and now they are mainly grain fed to fatten them up and the oils from grains are high in Omega 6.

Why is this important for getting shredded? Well, for one, as stated before, HEALTH and having an optimal system is first and foremost. But beyond that, EPA and DHA have been directly linked to fat loss via research. WE WANT THIS FAT!

Saturated Fat AHH, the DEVIL! But, in the right amounts from the right sources, these are GOOD!

• Contribute to heart health: I will explain this one! Some saturated fat is found in the fat around the heart muscle, and are used by the heart as an energy reserve in times of stress.

• Hormonal support • Support mood and well being • MCT’s from coconut oil are more likely to be used as muscle and NOT stores as fat

My stance on this is simple—we are eating the RIGHT saturated fat and you need a mix. When eating the diet prescribed on this program, you will be getting fats from supplements, and I like a MINIMUM of 20% of fats to be saturated. Since even the beef we are eating is lower in fat and free range beef is full of Omega 3’s and other healthy fats, we need to add these in. This is why I recommend MCT or Coconut oil. It is more likely to be used for energy and not stored as fat due to its structure and it has been shown to improve markers of overall health. As for eggs, we aren’t going to be eating the mass produced eggs you see in the store for dirt-cheap prices. The fat in the eggs we buy will be chock full of more vitamins and other healthy fats in addition to Saturated fat. That whole “cholesterol being unhealthy” thing is a JOKE (more on that later). In order of preference, here are the eggs you will buy:

1. Pasture Raised: Chickens running around, eating worms and grubs and getting SUNLIGHT which helps product vitamin D. I actually pick my own from a local farm.

2. Cage Free: They can still be in dark pens, but still an improvement. 3. Eggland’s Best or Other DHA-Rich Egg: They are fed a diet to improve their fat ratio, which is

great. I have seen a documentary on their plant and this is not the normal, nasty, chicken’s eating eachother’s poop facility. It is very clean.

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Monounsaturated Fat • Contribute to heart health • Weight Management • Supports healthy blood lipid and cholesterol levels • Helps reduce belly fat

By combining the CORRECT ratio and amounts and using all types of fat, we will derive multiple benefits and achieve amazing results! This diet isn’t based on a specific ratio since it can vary daily, but we have some simple fat principles I like to stick to:

1. Have at least one meal with Whole Eggs included in it. 2. Have MCT Oil at 1-2 meals per day as the fat source (2 MAX) 3. Have 1Tbsp LIQUID fish oil (for the DOSING) or the equivalent of 1g DHA from capsules (EPA will

likely be higher in the capsules, this is fine) NOT counted toward daily fat intake. This is a constant no matter how low calories go.

4. Have Macadamia Nut Oil or Nuts/Peanut Butter/Almond Butter at other meals for Monounsaturated Fat.

Protein The almighty macronutrient. Shown in studies to promote lean body mass and weight management. This calorie source is the backbone to all diets. We get our protein from lean meats and Whey Protein. Whey Protein has been shown to enhance lean mass gains as well as promote immune function and curb hunger. We will also occasionally use different protein sources for variety. Salmon is an option but this also counts as a fat source. The protein still counts in the salmon. So if the Salmon is 21g protein and 5g fat, it counts as three protein servings and one fat (see appendix!). Carbohydrates Carbs are a part of the diet. Fruits and veggies, for example, contain MANY micronutrients as well as fiber, antioxidants and other healthy components. We will focus mainly on the following carb sources:

• Oatmeal: Full of fiber and slow digesting. Immense health benefits. • Sweet Potatoes and White Potatoes: Loaded with potassium and fiber. These actually are a

vegetable! • Green Veggies (Broccoli, Asparagus, Green Beans, Lettuce, Kale and Spinach): Loaded with

vitamins, fiber and are essentially a calorie void food! • Berries: Antioxidants, fiber and has been shown in studies to enhance fat loss! • Bananas: Full of fiber and potassium along with other nutrients.

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• Grains, Corn, Beans: Can be used, but I feel they are inferior to Potatoes as a starchy carb source. This is why I would limit these to two meals or less per day. While they are fine, I just feel that SPUDS are optimal! This is about results, right? Also, what is more awesome than a little organic, unsweetened cocoa with some Stevia on top of a sweet potato or homemade, Baked fries? Homemade Fries VIDEO HERE

These are just some of the things that this diet factors in along with:

• Insulin Control: Insulin is the storage hormone. By controlling this when LOSING fat, we are putting ourselves in a good place to lose fat. Also, some of our supplements like Yohimbine HCl work best in the presence of controlled insulin.

• Alkalinity: Basically, the body absorbs less nutrients from food when it is acidic. We maintain alkalinity by eating vegetables and fruits and also by combining food sources. SO EAT THOSE VEGGIES!

• Calorie Control • Digestion

With all of these accounted for, it is time for RESULTS! Those are the nuts and bolts. We all have different needs and these might need to be altered as we move forward, but here are the starting points to your Machine Diet. As you NOTE: You get two FREE servings of fruits per day preferably from grapefruit, berries or bananas. Another over two servings counts toward carb totals. This is done because no matter HOW low our calories go, we KEEP these in for overall health and their nutrients. DO NOT worry about the GI (Glycemic Index or how fast the carb hits the bloodstream) since this will be combined with other foods within a meal, thus blunting the insulin response.

https://www.youtube.com/watch?v=fgJza6jNThg

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FREE MEAL!! DO THIS ONCE PER WEEK!!!!

You get ONE weekly free meal per week. Make this ANYTHING you want. Just one meal, within an hour, no buffets.

We do not call it a “cheat” meal because it is on the program! Cheating is when you DON’T follow the program. The free meal will help keep your body on its’ toes, rev up metabolism and also keep you SANE with yummy, not so healthy foods! But we have seen many people OVERDO it or not do it at all. Both of these can have negative ramifications. If you go to a buffet, you can eat MUCH more than normal -- to the point of gluttony which can consist of swollen ankles, bloated abs, and a 12 hour date with the porcelain princess! NOT having it can be just as bad. When dieting, the free meal acts to stimulate the metabolism. When you eat 100% clean for an extended period, the low calories become maintenance and fat loss stalls. This is where the free meal can kick your metabolism straight in the glutes and get your glutes tight and firm!

Shizzam! The FREE part also stands for FREEDOM! The freedom to eat without guilt, without a food scale, and without counting. It is psychological freedom at its finest! ENJOY it. Take someone on a date. Eat an ice cream cone with your dog. Or if you really want to get freaky, get some honey and whipped cream and…never mind.

So back to the RULES. The “Rule of Three” represents three courses. But we are NOT allowing trips to the buffet as a free meal. Sit down at a restaurant or enjoy home cooked yummyness! The three courses are:

• Course 1: Salad OR Soup OR Appetizer o You may have any ONE of these. o Appetizers are usually meant for two. You can even get fried stuff. Any appetizer

works. Just eat half of it or split it with someone. Don’t take it home! o For salads, just get any old salad you want and eat the GOOD DRESSING! You

know, the creamy stuff that is “bad” for you! o Soup is GOOD. Get any soup on the menu. A bowl, not a pitcher!

• Course 2: Main course o ANYTHING on the menu. Fried food, pizza, calamari, burger and fries,

chitterlings, latkes, s’cargo, pork n’ beans, chimichangas, meat pie….you get the point!

• Course 3: Dessert o Let them eat cake! Rock it out. Apple Pie ala Mode, cheesecake, fried bananas,

banana splits. Just order dessert!

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This should satiate you and not leave you feeling BAD. The rule is that if it is not the last meal of the day that you should be able to eat your normally scheduled meal after it. If you cannot, you overdid it.

There you go! Now have a good time and fit in with the “average” people for once!

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Here are the weight ranges we will have plans for. If you weigh less than 140 pounds , start at the macronutrient (calorie) level listed below and decrease by 5 grams of fat per meal to start if uncomfortable and/or you gain over 2 pounds the first week.

Male 140lbs - 175lbs Male 175lbs - 200lbs Male 200lbs – 225lbs Male 225lbs – 250lbs Male 250lbs+ YOU NEED A FOODSCALE! This is hardcore, thus we need to measure everything. I do not even “eyeball” food and I do this for a living. BEFORE STARTING BUY A FOODSCALE!

MALE - UNDER 175lbs Starting Diet

Meals Carbs Protein Fat Calories Meal 1: 7am 60 42 15

Meal 2: 10am 42 15 Meal 3: 12:30pm (lunch at

work)

42 15 Meal 4: 3pm (for 5:30pm

WO)

42 15 Meal 5: 6:30pm PWO 60 42 15 Meal 6: 9:30pm

42 15

Total 120 252 90 Calories 480 1008 810 ~2,298

Meal 1 3 Whole DHA Eggs 7 egg whites ¾ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.75 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I

http://www.tigerfitness.com/MTS-Whey-Protein-5lbs-p/mtswhey.htm

http://www.youtube.com/watch?v=chhxWTwNQ9I

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Meal 3 6oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli Meal 4 1.75 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 6oz Free Range 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato Meal 6 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2

MALE - 175lbs - 200lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories

Meal 1: 7am 60 42 15 Meal 2: 10am 60 42 15

Meal 3: 12:30pm (lunch at work)

42 15

Meal 4: 3pm (for 5:30pm WO)

42 15

Meal 5: 6:30pm PWO 60 42 15 Meal 6: 9:30pm

42 15

Total 180 252 90 Calories 720 1008 810 ~2,538

Meal 1 3 Whole DHA Eggs 7 egg whites 4 slices Ezekiel Bread


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Meal 2 1.75 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil ¾ cup oatmeal (measured uncooked) 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 6oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli Meal 4 1.75 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 6oz Free Range 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato Meal 6 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2 Without Oatmeal

MALE- 200lbs - 225lbs Starting Diet


Meal: 1 7am 60 49 15 Meal 2: 10am 60 49 15

Meal 3: 12:30pm (lunch at work) 60 49 15

Meal 4: 3pm (for 5:30pm WO)

49 15

Meal 5: 6:30pm PWO 60 49 15 Meal 6: 9:30pm

49 15

Total 240 294 90 Calories 960 1176 810 ~2,946




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Meal 1 3 Whole DHA Eggs 9 egg whites 1 cup Oatmeal Meal 2 2 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil 99g Blueberries 1 cup Oatmeal http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 7oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil 8oz Sweet Potato Broccoli Meal 4 2 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 7oz Free Range 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato Meal 6 BEDTIME 3 Whole DHA Eggs 9 egg whites Broccoli OR Repeat Meal 2 without oatmeal




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MALE – 225-250lbs Starting Diet

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Workout Days

Meals Carbs Protein Fat Calories

Meal 1: 7am 60 56 15 Meal 2: 10am 60 56 15


Meal 4: 3pm (for 5:30pm WO) 60 56 15

Meal 5: 6:30pm PWO 60 56 15

Meal 6: 9:30pm

56 15 Total 300 336 90

Calories 1,200 1,344 810 ~3,354

Meal 1 3 Whole DHA Eggs 11 egg whites 4 slices Ezekiel Bread Meal 2 2.25 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil ¾ cup oatmeal (measured uncooked) 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 8oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli Meal 4 2.25 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 8oz Free Range 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato




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Meal 6 BEDTIME 3 Whole DHA Eggs 11 egg whites Broccoli OR Repeat Meal 2 with no oatmeal

MALE - 250lbs PLUS Starting Diet

Workout Days

Meals Carbs Protein Fat Calories

Meal 1: 7am 60 56 15 Meal 2: 10am 60 56 15


Meal 4: 3pm (for 5:30pm WO) 60 56 15

Meal 5: 6:30pm PWO 60 56 15

Meal 6: 9:30pm 60 56 15 Total 360 336 90

Calories 1,440 1,344 810 ~3,594

Meal 1 3 Whole DHA Eggs 11 egg whites 4 slices Ezekiel Bread Meal 2 2.25 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil ¾ cup oatmeal (measured uncooked) 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 8oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli



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Meal 4 2.25 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 8oz Free Range 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato Meal 6 BEDTIME 3 Whole DHA Eggs 11 egg whites Broccoli 1 cup Oatmeal OR Repeat Meal 2


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FOR WOMEN ONLY! Female 90lbs - 115lbs Female 115lbs -130lbs Female 130lbs - 150lbs Female 150lbs – 180lbs Female 180lbs+

YOU NEED A FOODSCALE! This is hardcore, thus we need to measure everything. I do not even “eyeball” food and I do this for a living. BEFORE STARTING BUY A FOODSCALE!

Female - 90lbs -115lbs Starting Diet

Workout Days Meals Carbs Protein Fat Calories Meal 1 30 28 10

Meal 2

28 10 Meal 3

28 10

Meal 4 PWO 30 28 10 Meal 5

28 10

Total 60 140 50 Calories 240 560 450 1,250

Meal 1 2 Whole DHA Eggs 5 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.15 scoops MTS Nutrition Machine Whey 2tsp macadamia nut oil 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 4oz Free Range Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil Broccoli



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Meal 4 4oz Free Range 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 2 Whole DHA Eggs 5 egg whites Broccoli OR Repeat Meal 2 Female - 115lbs – 130lbs Starting Diet


Meal 1 30 35 10 Meal 2 30 35 10 Meal 3

35 10

Meal 4 PWO 30 35 10 Meal 5

35 10

Total 90 175 50 Calories 360 700 450 1,510

Meal 1 2 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.33 scoops MTS Nutrition Machine Whey 2tsp macadamia nut oil 99g Blueberries ½ cup oatmeal http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 5oz Free Range Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil Broccoli



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Meal 4 5oz Free Range 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 2 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2

Female – 130lbs – 150lbs Starting Diet


Meal 1 30 35 10 Meal 2 30 35 10 Meal 3 30 35 10 Meal 4 PWO 30 35 10 Meal 5

35 10

Total 120 175 50 Calories 480 700 450 1,630

Meal 1 2 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.33 scoops MTS Nutrition Machine Whey 2tsp macadamia nut oil 99g Blueberries ½ cup oatmeal http://www.youtube.com/watch?v=chhxWTwNQ9I



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Meal 3 5oz Free Range Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil 4oz Sweet Potato Broccoli Meal 4 5oz Free Range 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 2 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2

Female – 150lbs – 180lbs Starting Diet


Meal 1 30 42 15 Meal 2 30 42 15 Meal 3 30 42 15 Meal 4 30 42 15 Meal 5

42 15

Total 120 210 75 Calories 480 840 675 1,995

Meal 1 2 Whole DHA Eggs 9 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.75 scoops MTS Nutrition Machine Whey 2tsp macadamia nut oil 99g Blueberries ½ cup oatmeal http://www.youtube.com/watch?v=chhxWTwNQ9I



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Meal 3 6oz Free Range Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil 4oz Sweet Potato Broccoli Meal 4 6oz Free Range 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 2 Whole DHA Eggs 9 egg whites Broccoli OR Repeat Meal 2

Female – 180lbs+ Starting Diet


Meal 1 30 42 15 Meal 2 30 42 15 Meal 3 30 42 15 Meal 4 30 42 15 Meal 5 30 42 15 Total 150 210 75 Calories 600 840 675 2,115

Meal 1 3 Whole DHA Eggs 7 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.75 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil 99g Blueberries ½ cup oatmeal http://www.youtube.com/watch?v=chhxWTwNQ9I



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Meal 3 6oz Free Range Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil 4oz Sweet Potato Broccoli Meal 4 6oz Free Range 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli ½ Cup Oatmeal OR Repeat Meal 2

Note: This is the OPTIMAL eating plan, but if you HATE or get sick of the meals the way they are, feel free to utilize the chart at the bottom of the program to switch out foods.

• TRY to get in the fat sources as listed but they can all be interchanged as desired. For example, if you want 20g Peanut Butter in Meal 5 instead of 2tsp Macadamia Nut Oil, go ahead!

• If you miss a meal, simply space other meals apart differently to get all of your meals in.

• Egg beaters can be used instead of egg whites—why waste the yolk?

Food Choices DO MATTER! Try to stick to what I recommend as often as possible!

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Tailoring The Diet For YOU

• On OFF or non workout days, simply REMOVE THE CARBS from the Post Workout (PWO) Meal or if you are on one of the higher calorie plans, remove the carbs from the last meal of the day containing carbs.

• If you look at this and it is WAY beyond what you eat now, even controlled, then just start at a lower level.

• If you are a woman or under 140 pounds, adjust the calories to be slightly above what you are eating now and start out having carbs meal one and post workout. Protein should be set at around 1.5 grams per pound of bodyweight per day and fat should start out around 10 grams per meal.

The Diabetic Exchange—Counting All Calories IS GONE! You might look at this diet with a sense of confusion and bewilderment. “But Marc, I plugged it into FitDay and the calories were like 20% higher!” To that I will email back, “So what?” The diabetic exchange is brilliant. It factors in consistency and makes for STRESS FREE DIETING! I have seen the best results with this method. Dieting is all about consistency. What we do is count the protein from protein-based foods, the fat from fat-based foods and the carbs from carb-based foods. Unless they are high (see chart) we neglect counting the other macronutrients from that food. Some guidelines on when to count the “other” macros on foods:

• Carbs: When there are over 7g carbs per 25g protein • Fat: When there are over 5g fat per 20g protein

The reason this is brilliant is simply because it makes it EASY. You do not have to be diabetic to reap the benefits of an Easy Counting system. Think of it as a kind of Weight Watchers that doesn’t suck. THE KEY TO THE DIET—ADJUSTING! Any idiot can write a diet. The key is adjusting as you hit stick points. What is a stick point? Well, when dieting it is when you do not lose weight or bodyfat for two straight weeks. We are aiming for one to two pounds a week and if you do not average that, it is time to adjust. The first variable will be CARBS! Stick Point 1: Remove carbs from the last meal of the day where carbs are allotted UNLESS it is the post workout (PWO) meal. Stick Point 2 and until the only carbs remaining are PWO: Repeat Stick Point 1 until the only carbs remaining are the PWO carbs. Stick Point 3: Remove 5g fat per meal. Stick Point 4: Add in 20 minutes PWO or AM cardio and add in 10 minutes per stick point until you reach a MAX of 45 minutes. Stick Point 5: Lower protein NOT to go below 1.5 grams per pound of bodyweight. Remove 7 grams per meal each time. Thus, if all of your meals are currently 49 grams, lower them to 42 grams. Stick Point 6: Remove another 5g fat NOT TO GO BELOW 5g PER MEAL!

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At this point, you should NOT need to lower any more. Why Did We Cut From There? Insulin sensitivity is the highest in the morning and Post Workout. This is our hierarchy of carb needs:

1. Post Workout 2. Meal 1 3. Meal 2 4. Meal 3 5. Meal 4 6. Etc….

Thus, we leave the most needed times for carbs WITH carbs until we need to cut it, if we ever do. Substitutions You do NOT have to eat the same thing everyday. What is listed is recommended, but in reality, it can get BORING! Simply move to the very end of the book and you can make substitutions. Just take the equal amount of the alternative and BOOM—you are on point! And with the options, the options are endless! How to Cook Your Food Cook your food in non-stick, no-calorie spray like “Pam” or get a Misto brand sprayer and fill it with macadamia nut oil. You can also cook in a SMALL amount of macadamia nut or coconut oil—just enough to coat the bottom of the pan! What Can I NOT Eat? You can really eat ANYTHING in moderation. Severe restriction will lead to quitting and binges. The free meal helps alleviate this, but not totally. So if you feel like having a pop tart, do your best to fit it into your macronutrients and DO NOT make this an every meal thing. I recommend a getting the diet on-point with the food choice at the end of the book at least 85%-90% of the time. That will still yield amazing results! Thus, NOTHING is “off limits”. What and How Much to Drink? Pretty much unlimited NON-caloric beverages. Get most of your liquid from plain old water, but Diet Sodas, Crystal Light and even some flavored BCAA (choices listed in Supplement Chapter) work. Coffee with artificial sweetener and no cream is also a GO! As for how much to drink, recent research shows drinking when thirsty works. With that said, I know a lot of people who hardly drink anything, so aim for one gallon of water per day, but no need to carry it around like a big meathead! Alcohol In moderation, maybe on a weekend or at a gathering, sure. Alcohol will slow your progress, period, but it is a social thing and once a week or two won’t hurt a thing in moderation!

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Where Do I Get My Egg Whites From? Egg Beaters or similar are fine or even bulk, non-free-range eggs work for this. All Free Range for whites even gets expensive! I cannot eat ALL OF THOSE EGGS! Simple solution—SUBSTITUTE! Have MTS Nutrition Whey or even chicken or another protein source instead with your whole eggs! Grains? Grains are fine, but I think that sweet potatoes and other non-grains are better since they are more micronutrient-dense and grains are not tolerated well in a large segment of people. Thus, I would keep grains to less than 50% of your total carbohydrate intake. What if I train first thing in the morning? Simply wake up, down a scoop of MTS Nutrition Whey (25g protein) along with your PreWorkout supplement (my recommendation later), mix up your Xtend for during training and get to work! This does NOT count as a meal! It is just enough to keep you from going catabolic and feeling like CRAP during training but will not hinder fat loss! After training, move your Post Workout meal to Meal One and carry on! Then, remove carbs from the PWO meal if you do not have carbs in that meal based on the amount of carb meals per day and how we taper calories.


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The 10 Commandments of “Machine”ism

1. Always choose LEAN proteins and if you have fatty proteins, count them as your fat sources. Lean is Lean Beef (94% and above), chicken breast, turkey, etc. Opt for 100% FREE RANGE AND ORGANIC AT ALL TIMES!!!!

2. ALWAYS have MCT oil in the meal immediately preceding your workout: MCT’s are converted to energy more readily than any other fat, so we take these PRE WORKOUT to take advantage of this and give you that extra edge to fuel through hardcore workouts!

3. Eat ONLY DHA-laden, free range, cage free eggs (Eggland’s Best™): Pasture Raised is best, but is hard to find. BUT, for the whites, Egg Beaters or carton egg whites are FINE!

4. Avoid and DO NOT CONSUME caloric beverages and drinks. Gatorade™ is crap. Coffee, Diet Coke and other non-caloric beverages are FINE!

5. Fat is GOOD—we will use the perfect amount of each fat source. 6. If a machine isn’t in the gym, do something similar. 7. Do not skip a meal and if hungry between meals, you aren’t eating enough veggies. If you need

more food, eat broccoli until you literally poop green. 8. Green veggies are a FREE meal, eat ALL THAT YOU WANT—broccoli, asparagus, spinach, kale

and green beans. 9. Shakes are fine, but whole food is priority. We will aim for four whole food meals and two shake

meals. ONLY USE THE PROTEIN I RECOMMEND. Others can have hidden carbs and fat. NO WEIGHT GAINERS ALLOWED!

10. You may substitute food when needed.

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Why Organic and Free Range?

It turns out all of that grain fed CRAP we have been eating might be making us fat, less anabolic, SLOWER at burning fat and the added hormones might be causing us to store UNWANTED FAT by messing up our hormonal balance! Grass Fed Beef? HELL YES!

The difference between grainfed and grassfed animal products is dramatic. I find it EXTREMELY INTERESTING that a Grassfed sirloin steak has about HALF the amount of fat as a Grainfed sirloin steak! This crappy grain diet is even making the cows fat!

With the amount of beef Americans eat, just switching to grassfed would save calories and overall,

cause weight loss!

Grassfed provides up to six times more omega-3 fatty acids than Grain Fed Beef.

And as you know, MachineMuscle.com is a HUGE FAN of Omega 3’s

Contribute to heart health Helps alleviate symptoms of arthritis Weight Management Supports healthy blood lipid and cholesterol levels Support mood and well being Supports mental focus

The meat from grassfed cattle is the richest known source of another good fat called "Conjugated Linoleic Acid" or CLA. CLA helps maintain healthy lipid levels and also helps you keep off fat and BURN MORE FAT! But the PRICE?! Think again! Do you buy CLA? The SAVINGS in the amount of CLA

http://www.machinemuscle.com/wp-content/uploads/2011/11/COWSWOLL.jpg

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and OMEGA 3 you won’t have to buy ALONE will probably more than make up for the added expenditure.

--Information Taken From http://www.americangrassfedbeef.com/grass-fed-natural-beef.asp

If I Buy Fattier Meat From The Farm, How Do I Defat It?

See THIS: http://www.youtube.com/watch?v=vamI0HwbLMc

12 Weeks For Everyone? For those starting between eight and 15 percent bodyfat, 12 weeks with this program should be adequate to get into amazing shape. But for those in a fatter state, it might take longer. Simply stick to this for as long as it takes to get to your goal! BUT, after every 12 week phase, take a week off of training. But, do NOT take a week off of the diet! What about intermittent fasting or fasting

Yes there are fasting-based diets that have merit and I believe work to a degree, and work well in some cases. This, however, is not one of them. This diet utilizes the tried and true method of frequent meals to control insulin and keep nutrients flowing. Am I against trying a fast-based diet? Heck no—you might love it! But for me, multiple meals has proven most effective and the results my clients have seen are so great on this program it is almost unbelievable!

http://www.americangrassfedbeef.com/grass-fed-natural-beef.asp

http://www.youtube.com/watch?v=vamI0HwbLMc

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Chapter 3: Machine3 Training System

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People ask me all of the time, “What is more important, diet or training?” The answer is both. One without the other is like peanut butter without jelly. Without the jelly, you are left with dry mouth and an incomplete experience. Sure, you are getting some macronutrients and it is tasty, but you are missing out on a LOT! When you combine training and diet, you get training which is the stimulus for all physical change and also greatly promotes mental well-being with diet, the KEY to being lean, muscular and healthy. Thus, a diet book without training is not going to happen on my watch! The Machine3 Training System This system is based on three phases: Volume Phase Blast Phase Machine Phase In the Volume Phase, we do old school type bodybuilding reps and sets to drive nutrients into and to make sure that the body is prepared and ready for the all out assault we are about to shock it with our Blast Phase and the OVERLOAD we will have in our Machine Phase. After this 12 week program, you will NEED a week off to recover from what you have done, but you will also have a lean, muscular and DAMN SEXY body to show for your hard work. Are you ready to get into this? If yes, LET’S GO! NOTE: EACH PHASE LASTS FOUR WEEKS FOR A TOTAL OF 12 WEEKS! Volume Phase When asked what training works best, the answer is ALL OF IT! This program takes into consideration the VOLUME approach notarized by Arnold, Ronnie and other bodybuilder and puts a little twist into it. We do this with the thought of flooding the muscles with nutrients, stimulating growth and also just tearing down and building up muscle fibers. This is the system I built a lot of my base on but as I progressed, I found I need to incorporate the other two phases. Do not go BEYOND FAILURE as we do in the Blast Phase. Go right up until failure and stop there.

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Monday: LEGS!

Squat: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 95 x 15 135 x 12 185 x 10 225 x 8 Leg Press 3 sets of 6-12 reps (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Lunges 3 sets of 20 total steps, no weight yet (Use as much weight as you can to get desired reps) Leg Extensions 3 sets of 10-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Lying Hamstring Curls 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Seated Hamstring Curls 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Seated Calf Raise 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Standing Calf Raise 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)

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Tuesday: CHEST and Triceps Incline Bench Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 95 x 15 135 x 12 185 x 10 225 x 8 Dumbbell Bench Press 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Incline Dumbbell Flys 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Cable Crossovers 3 x 10-15 (Start at 15 and work down to 6 as you fatigue—pyramid UP as you did with squats) Skull Crushers 3 x 10-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Triceps Pressdowns 3 x 6-10 (Start at 10 and work down to 6 as you fatigue—pyramid UP as you did with squats)

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Wednesday: HIIT

HIIT on Elliptical: -5 minute Warm Up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.

10 minutes (Low Intensity, Steady State Cardio) LISS on Stepmill

5 sets of 20 1-arm Kettlebell Swings.

ABS OF YOUR CHOICE—Try weight situps, leg raises. Pick 2-3 exercises and do 3 sets of each.

--If no kettlebells, do 30 minutes TOTAL LISS after HIIT

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Thursday Back and Rear Delts Deadlifts: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15 225 x 12 315 x 10 405 x 8 T-Bar Rows 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Lat Pull Downs 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Hammer Strength or Cable Rope Pullovers 3 x 10-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) DB Rear Delt Raise 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)

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Friday: Shoulder and Bicep DB Shoulder Press OR Smith Machine Shoulder Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15 225 x 12 315 x 10 405 x 8 Lateral Raise 3 x 6-10 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Hang Clean into push press (http://www.youtube.com/watch?v=MTGYz1_hv_4&feature=related) 3 x 6-10 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Hammer Strength or Fixed Bar Preacher Curl 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Barbell Curl 3 x 6-10 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Incline Dumbbell Curl (single arm or both arms at same time) 3 x 6-10 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)

http://www.youtube.com/watch?v=MTGYz1_hv_4&feature=related

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Saturday: HIIT



5 sets of 20 One Arm Kettlebell Swings.



Sunday: OFF

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BLAST PHASE

This is the program I get results on now that I am advanced. You go beyond failure, reaching overload and stimulation lean mass acquisition! The key to this program is to beat your weight or reps from the previous week. If you have a partner, do forced reps until you can no longer move the muscle. If you do not, do drop sets or rest pause to completely go BEYOND failure. For an example of going BEYOND failure, see the videos linked below. For drop sets, 2-3 sets PAST your first set to failure works. For rest pause, rest 10 seconds and do sets of the same weight until you cannot even get one—usually 2-4 sets.

http://www.youtube.com/watch?v=SvGZCeKfqSk

http://www.youtube.com/watch?v=tbOlEl9EPS4

http://www.youtube.com/watch?v=_IvU5u-xxjA

Essentially HIIT, or BLAST training is doing a few sub-maximal warm-ups and they doing one set to all out failure….BEYOND failure!

For each set, you will do two or more warm up set to your working weight for the first exercise for the bodypart being trained. After that, warm up as needed, if needed. Pick a weight you can do SIX times without a spot but the sixth rep would be tough. Then, go all out, to failure as explained above.

Day 1 – Shoulders, Triceps & Abs Day 2 – Back Day 3 – HIIT Day 4 – Chest & Bi’s & Abs Day 5 – HIIT Day 6 – Quads & Hams & Calves Day 7 – Off

http://www.youtube.com/watch?v=SvGZCeKfqSk

http://www.youtube.com/watch?v=tbOlEl9EPS4

http://www.youtube.com/watch?v=_IvU5u-xxjA

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DAY 1 Shoulders, Triceps & Abs Smith machine presses OR DB Presses 1×15 warmup set 1×12 warmup set 1×8-10 Seated laterals 1×12 warmup set 1×8-10 One-arm cable laterals 1×20 warmup set 1×8-10 Dumbbell Shrugs 1×12 warmup set 1×10-12 Triceps Triceps pushdown 1×15 warmup set 1×12 warmup set 1×8-10 Lying EZ-curl barbell extensions 1×12 warmup set 1×8-10 Abs Abs of choice!

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DAY 2 Back & Rear Delt Hammer Strength pulldowns 1×15 warmup set 1×12 warmup set 1×8-10 Barbell rows 1×12 warmup set 1×8-10 Hammer Strength one-arm rows 1×8-10 Cable rows (overhand grip) 1×8-10 Hammer Strength rear-delt machine OR Reverse Pec Deck 1×8-10 Bent-over dumbbell raises 1×8-10 Weighted Hyperextensions with bar across back/traps 1×10-12 Deadlifts 1×8 warmup 1×8 --NOTE—Do NOT go to complete failure with drop sets on deadlifts. Just do one set of 8 but make it HARD! No intensity techniques.

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DAY 3 HIIT

HIIT On Elliptical: -5 minute Warm Up at 10 out of 25 speed then... -10 intervals with 20 out of 25 speed sprint for 15 seconds and 8 out of 25 rest for 45 seconds.





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Day 4 Chest, Biceps and Abs Chest Incline barbell press 1×12 warmup set 1×8 warmup set 1×8 Hammer Strength seated bench presses 1×10 warmup set 1×6-8 Incline dumbbell flyes 1×10 warmup set 1×8 Cable crossovers 1×10-12 Biceps Incline dumbbell curls 1×10 warmup set 1×6-8 EZ-curl barbell curls 1×10 warmup set 1×6-8 Nautilus curls or any machine curl OR cable curl 1×10 warmup set 1×6-8 Abs Abs of choice

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Day 5 HIIT






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Day 6 Legs Leg extensions 1×15 warmup set 1×12 warmup set 1×10-12 Squats Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15—Warm up 225 x 12 315 x 10 405 x 8 465 x 6 Hack squats 1×12 warmup set 1×10-12 Lying leg curls 1×10-12 warmup set 1×10-12 Stiff-legged deadlifts 1×8-10 Single-leg curls 1×8-10 Standing calf raises 1×10-12 warmup set 1×10-12 Seated calf raises 1×8-10 Day 7 OFF

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Machine Training

Machine Training—The Evolution of Dorian Yates Style HIIT and Volume Training

I learned a lot when I spent time with Dorian Yates in Australia and then on his home turf at Body Temple Gym in Birmingham, UK. I learned that the body can only take so much and the more advanced you get, the more time off you need to recover from the overload required to produce results. I also knew in the back of my mind that I have seen tremendous results with volume training as well as DY style BLAST training and didn’t wanted to forego that entirely. Also, the body of scientific evidence supporting multiple sets slaps me in the face daily as I browse through training abstracts. So what is a meathead to do? Yup, invent a new system. The long awaited and long-tested “Machine Training” is HERE! This is not for beginners, intermediates or even for people who have been training a long time but train like complete pussies. This is for the advanced trainer. This is for the guy or gal who wants sick results and isn’t afraid to feel some delayed onset muscle soreness (DOMS) and train through it! This is for the person who wants big, hard, grainy, nasty, lean, shredded and veiny muscles. This is for the unique individual with the mindset like me—get as big and lean as possible. If this describes you, take out the tampon and get ready to work. This program ain’t no joke. This is my baby, my hybrid and what I LOVE to do! It combines blast days followed by a volume day for the bodyparts just blasted. This gives you the best of both worlds and also takes advantage of the RBE, or repeated bout effect. Thus, this for lack of better terms, SHOCKS your muscles into responding. It is hard, grueling and challenging, but the results are worth it! This is where it gets a little bit funky. I am a HUGE fan of the Dorian Blast System and LOVE my Volume-Blast Program that I sometimes put people on although all are different based on their individual needs and physiological requirements. I want to keep Dorian style IN. I also do NOT want to overtrain. You will have 4 days of BLAST (Dorian-inspired) training and 2 days of VOLUME training. Your diet does not change on any of the days. This will put the finishing touches on your best body ever! I feel while Dorian’s program is AWESOME, I took it a step further…although he might disagree! For the Blast Parts: Refer to the blast section above!

For The Volume Parts: Refer to the volume section above! Day 1 – Quads, Hams and Calves Day 2 – Shoulders, Triceps and Abs

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Day 3 – Leg and Shoulder VOLUME Day 4 – Chest, Bi’s and Abs Day 5 – OFF Day 6 – Back, Rear Delts, Deadlifts Day 7 – Back and Chest VOLUME Day 8—Off Day 9—Repeat Day 1 DAY 1: Legs Leg extensions 1×15 warmup set 1×12 warmup set 1×10-12 Squats Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15—Warm up 225 x 12 315 x 10 405 x 8 465 x 6 Hack squats 1×12 warmup set 1×10-12 Lying leg curls 1×10-12 warmup set 1×10-12 Stiff-legged deadlifts 1×8-10 Single-leg curls 1×8-10 Standing calf raises 1×10-12 warmup set 1×10-12 Seated calf raises 1×8-10

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DAY 2: Shoulders, Traps, Triceps, Abs Smith machine presses OR DB Presses 1×15 warmup set 1×12 warmup set 1×8-10 Seated laterals 1×12 warmup set 1×8-10 One-arm cable laterals 1×20 warmup set 1×8-10 Dumbbell Shrugs 1×12 warmup set 1×10-12 Triceps Triceps pushdown 1×15 warmup set 1×12 warmup set 1×8-10 Lying EZ-curl barbell extensions 1×12 warmup set 1×8-10 Abs Abs of choice!

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DAY 3: Leg and Shoulder VOLUME Leg Press 3 sets of 6-12 reps (Start at 12 and work down to 6 as you fatigue) DB Shoulder Press OR Smith Machine Shoulder Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15 225 x 12 315 x 10 405 x 8 465 x 6 Straight Leg Deadlift 3 sets of 6-12 reps (Start at 12 and work down to 6 as you fatigue) Lateral Raise 3 x 6-10 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Leg Curl 3 x 12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) DB Shrugs 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats)

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Day 4: Chest, Biceps and Abs Chest Incline barbell press 1×12 warmup set 1×8 warmup set 1×8 Hammer Strength seated bench presses 1×10 warmup set 1×6-8 Incline dumbbell flyes 1×10 warmup set 1×8 Cable crossovers 1×10-12 Biceps Incline dumbbell curls 1×10 warmup set 1×6-8 EZ-curl barbell curls 1×10 warmup set 1×6-8 Nautilus curls or any machine curl OR cable curl 1×10 warmup set 1×6-8 Abs Abs of choice Day 5: OFF

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Day 6: Back & Rear Delt Hammer Strength pulldowns 1×15 warmup set 1×12 warmup set 1×8-10 Barbell rows 1×12 warmup set 1×8-10 Hammer Strength one-arm rows 1×8-10 Cable rows (overhand grip) 1×8-10 Hammer Strength rear-delt machine OR Reverse Pec Deck 1×8-10 Bent-over dumbbell raises 1×8-10 Weighted Hyperextensions with bar across back/traps 1×10-12 Deadlifts 1×8 warmup 1×8 --NOTE—Do NOT go to complete failure with drop sets on deadlifts. Just do one set of 8 but make it HARD! No intensity techniques.

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Day 7: Back and Chest VOLUME Incline Bench Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: 135 x 15 225 x 12 315 x 10 405 x 8 465 x 6 Lat Pull Downs 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Dumbbell Bench Press 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) T-Bar Rows 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Incline Dumbbell Flys 3 x 6-12 (Start at 12 and work down to 6 as you fatigue—pyramid UP as you did with squats) Hammer Strength or Cable Rope Pullovers 3 x 10-12 (Start at 12 and work down to 10 as you fatigue—pyramid UP as you did with squats) Cable Crossovers 3 x 10-15 (Start at 12 and work down to 10 as you fatigue—pyramid UP as you did with squats)

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Where Do I Do Cardio? As you can see, there is little time for cardio. The way I see it, treadmills are stupid. VERY stupid. But if you hit a stick point as described earlier and are looking to increase your caloric burn, I recommend one or more things:

1. PWO or Cardio Apart from Weight Training on Training Days. This cardio will be low intensity, steady state (LISS) and will NOT be done on a treadmill since, treadmills are stupid. Do it on either a HELIX, Stepmill or a Arc Trainer. Hell, even an elliptical if needed. But not a stupid treadmill unless you absolutely have no choice.

a. PWO for as long of a duration as your diet calls for as far as cardio is concerned. Take your EthiTech Yohimbine HCl 15 minutes prior to starting cardio (more info on that HERE: http://www.tigerfitness.com/Yohimbine-HCl-by-EthiTech-Nutrition-p/ethiyo.htm

b. You can either do it in the morning when if you train in the evening or in the evening if you train in the morning.

2. HIIT Cardio on off days (explained below) I REALLY recommend HIIT on your off days if trying to burn fat. Here is why….

HIIT Cardio, WHY?

Do you grocery shop? Ever walk around Wal Mart? I bet you haul ass with the cart full of diapers and Diet Soda. Well, have you ever asked yourself what the difference is between that and slow to moderate walking on a treadmill? Other than the fact that you at least get to internally laugh at people at Wal Mart, it isn’t different at all! That is why we will choose a cardio method that elicits the same hormonal response as weight training, HIIT!

As Coach Dave Andrews at the University of Illinois stated one afternoon to me in the weight room at the University of Cincinnati, Low Intensity Cardio is COUNTERPRODUCTIVE to what we are trying to achieve which is building lean mass and losing fat! LISS essentially trains your slow twitch muscles to take over, hindering lean mass when overdone! Thus, I recommend the following cardio program on the above listed HIIT days:

http://www.tigerfitness.com/Yohimbine-HCl-by-EthiTech-Nutrition-p/ethiyo.htm

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--If no kettlebells, do 30 minutes TOTAL LISS after HIIT. LISS=LOW INTENSITY CARDIO but NOT on the treadmill! Do wither The Cybex Arc Trainer, StepMill or HELIX!

HIIT is What it is

Essentially, HIIT is short periods of work followed by periods of rest. Thus, going all out (sprinting 60 yards) then walking back to the start and then repeating would be HIIT. So if you live by the beach and want to do HIIT in the sand by doing sand-sprints, do it! If you want to push a car in a parking lot, do it! Just be sure to have a work to rest ratio of about three to one. Meaning if you do 15 seconds of WORK, do 45 seconds of REST, then repeat ALWAYS warm up and cool down for a minimum of 5 minutes with light walking, jogging or similar. The HIIT should last 10-15 minutes. With cool down and warm up, LESS than 45 total minutes. Not bad, huh?

When is LISS Okay?

HIIT is okay when you simply need to burn more calories. NO ONE should ever go over 45 minutes per day in my opinion when weight training and doing HIIT. Well, at least in my personal experience this is true!

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CHAPTER 4: No BS Supplements

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The Supplements Everyone MUST Take to Drop Fat Fast! I am not going to inundate you with supplements that claim steroid-like gains or the addition of a new testicle. We are going to go for general health and what I have found effective. I am not going to slam some crap down your throat about activating some weird pathway to mimic GH or Test or anything like that—thing essentials! That is right, mainly supplements that help blood glucose control, provide ESSENTIAL fats and ESSENTIAL Amino Acids. Yes, I will be recommending supplements from my own company, since I believe in them and know they are TOP quality. For example, creatine is AWESOME, but not on my essential list. Why? Well, we get a ton of it in our Free Range Beef! Thus, we are already getting enough. What we want are things we NEED, such as BCAA during training. The reason is, no food can mimic what these do. Same goes for fish oil. To get the dosing I recommend, that would be a lot of fish! Here we go! These are the Fat Supplements I recommend for OPTIMAL HEALTH and they are part of this diet! Macadamia Nut Oil http://www.tigerfitness.com/Macadamia-Nut-Oil-p/sn-01.htm MCT Oil (the part of Coconut Oil we WANT!) http://www.tigerfitness.com/MCT-Gold-Glass-Bottle-33-8-oz-p/220018.htm PFO Pure Fish Oil: 1TBSP per day NOT counted toward fat intake since it NEVER gets lowered as long as you diet. http://www.tigerfitness.com/SearchResults.asp?Search=PFO+Pure+Fish+Oil You can also take 6 NOW DHA-500 softgels instead (500mg DHA, 250mg EPA per gel) per day

http://www.tigerfitness.com/Macadamia-Nut-Oil-p/sn-01.htm

http://www.tigerfitness.com/MCT-Gold-Glass-Bottle-33-8-oz-p/220018.htm

http://www.tigerfitness.com/SearchResults.asp?Search=PFO+Pure+Fish+Oil

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Protein The almighty macronutrient. Shown in studies to promote lean body mass and weight management. This calorie source is the backbone to all diets. We get out fats from lean meats and Whey Protein. Whey Protein has been shown to enhance lean mass gains as well as promote immune function and curb hunger. We will also occasionally use different protein sources for variety. Salmon is an option but this also counts as a fat source. Here is why I recommend MTS Nutrition Whey and no other sources of powdered protein: You might be wasting your money and sabotaging your gains by taking protein! That’s right. Do me a favor, pick up that protein powder bottle that you spend your hard earned money on to build muscle and burn fat. Look closely….do you see a logo that looks like this?

If not, you could be getting too many carbs, fats, not enough protein and even a hefty dose of rat feces… Rat Feces?!?

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Oh yeah, in 2010 a supplement manufacturer who manufactured for many companies had an issue that the FDA found---not only were they (thus ALSO the brands they manufactured for) not meeting label claims or even coming close, but they found rats, rat feces and other despicable, nasty things in their facility. This is what you risk getting if you do not have this logo. I remember at the time, this protein was selling amazingly well. When I told people about this and even the greedy stores that pushed this to make extra margin (it was VERY cheap), they simply said things like, “I took it and I still got results.” Well, imagine the results they would have had if you weren’t drinking a shake filled with maltodextrin instead of whey and a heaping dose of rat feces. Machine Whey™ is the quality protein brought to you by the man who brought ethics back to the industry, Marc Lobliner. It is not only the one of the cleanest, purest, most QC-tested Whey Proteins you will ever find, it has ingredients that make sense.

• A High Biological Value Protein Matrix of a proprietary Whey Concentrate and Whey Isolate Blend designed for optimal results and capitalizing on Whey’s health and immune benefits, NOT just its immense muscle-building and fat loss effects, although we get all of those and MORE than other proteins

• NO Maltodextrin, Dextrose, High Fructose Corn Syrup, Mono and Di-Glycerides, added Sugars or Partially Hydrogenated Soybean and/or cottonseed oil (TRANS FATS!) which have NO PLACE in your protein shake!

• PROVEN 3rd part lab tests with every batch • The NSF assurance that you are getting what we say you are getting • Machine Muscle Approved™ RESULTS

Read on as I explain everything there is to know about why our Whey is perfect for you, point by point…. Arguably the Greatest Protein Blend Ever Created Some people look at Whey and say “Isolate and Hydrolosates cost more but work better”. Well, they are wrong. When you over-process whey, you lose some beneficial properties that could be negatively affecting your gains. Are you missing out? The Protein Designed to the EXACT Specifications of MTS Nutrition for Optimal Results and HEALTH Machine Whey uses a VERY HIGH PERCENTAGE (80%) Whey Protein. I will argue that concentrate is the BEST form of whey. Whey Protein Concentrate is more in-tact than Whey Protein Isolate, meaning more of natures AWESOME powers that although have not been shown to increase lean mass, HAVE been shown to help with immune function. The Whey Protein Concentrate made specifically for Machine Whey utilizing MTS Nutrition’s exact specifications contain:

• Higher Levels of growth factors such as IGF-1 as opposed to isolate

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• In its naturally-occurring fat, it contains various healthy fats, such as CLA • Higher levels of immunoglobins and lactoferrins to support immune function

We also use a super-high, above 90% Whey Protein Isolate to keep the fat and carbs in check without hampering the goodness we get from our specifically-manufactured Whey Protein Concentrate. And What About Cholesterol? Alongside the above, we want to have some naturally occurring cholesterol in this blend. First off, this is naturally occurring in Whey Protein concentrate and you should not shy away from this! People NEED Cholesterol to:

• Maintain cell walls • Insulate nerve fibers • Produce Vitamin D • Maintain healthy hormone levels

Also, studies have shown that dietary cholesterol does NOT raise blood cholesterol and the theory is that sugar and saturated fats are the culprit for this. Thus, we WANT this in there! You Call That a “CONTEST-PREP Protein”? I Call It CRAP!! I looked over the facts for a product or two deemed “contest prep” friendly. Well, unless you are in a crap contest, this NEEDS TO GO! If you see any of these in your shake, use it up (hey, you DID spend money on it!) and go get a tub of Machine Whey ASAP! Here are some things NOT in Machine Whey:

• Maltodextrin: Added as cheap filler and to help with texture, taste and also adds volume while being DIRT CHEAP! This BAD carb raises insulin, is void of any micronutrients and really has NO PLACE in a Whey Protein shake.

• Dextrose: This carb has a place spiking insulin post workout if BULKING, but what about other times during the day? It lacks any micronutrients, spikes insulin through the roof potentially leading to unwanted fat gain and deleterious health effects. If you want this post workout ADD IT to your shake, don’t ruin your diet! This is added as cheap filler and for taste and needs to STAY AWAY from your protein shake!

• High Fructose Corn Syrup (HFCS): It makes me want to throw up seeing this in protein shakes. I cannot think of ONE HEALTHY benefit to this. It simply tastes extremely good. HFCS is a man-made, PROCESSED sweetener that has been linked to weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which can boost your heart attack risk. Wow, so much for a health shake!

• Added Sugars: All for the TASTE, not the function. No reason for this. This will help spoil any healthy diet.

• Mono and Di-Glycerides: Do you like trans fatty acids (Trans fats)? Trans fats RAISE the levels of LDL (BAD) cholesterol and lower the levels of HDL (GOOD) cholesterol in our body, increasing the risk of heart disease and Per food laws; we only have to report trans fat content from triglycerides--not from monoglycerides or diglycerides. But trans fats are inevitably formed in

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when mono- and diglycerides are manufactured, which they are since they are not natural, they are human-made--just like partially hydrogenated oils!

• Partially Hydrogenated Soybean and/or Cottonseed oil: See above-MORE TRANS FATS added just for taste and texture!

Have we convinced you to switch yet? Machine Whey is YOUR Protein Make the switch to the Whey Protein designed with YOUR goals in mind. Make the switch to Machine Whey TODAY! This is the protein I recommend! MTS Nutrition Machine Whey http://www.tigerfitness.com/Machine-Whey-Protein-5lbs-p/mtswhey.htm

http://www.tigerfitness.com/Machine-Whey-Protein-5lbs-p/mtswhey.htm

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For That Extra Fat Burning Boost…. For this purpose, the best formula in my opinion is obviously going to be the one I designed. Here is the reason…. Looking at the fat burners you have in your pantry, I am sure we can all say the same thing about the fat burners. Underdosed, proprietary blends that lead us the wonder what exactly we are taking. And the Latin names, wow! I actually looked up an ingredient from a well known fat burner and it literally translates to “Orange Tree”. No, not a special orange tree in Taiwan or a special extract from an orange tree, but actual ORANGE TREE! Like the ones you find in Florida that make that awesome juice. Well, orange juice is great and all, but will it cause fat loss?

Everyone wants results from a fat burner and the ability to control dosing to yield tremendous, tangible results above and beyond any fat burner in existence. A fat burner with ingredients you can look at, understand, and also KNOW that the dosing is scientifically validated. After years of researching and testing the most effective compounds in existence, MTS Nutrition CEO Marc Lobliner butted heads with some of the greatest science minds in the industry to create what they feel is the best fat burner for results, period. Drop Factor™ is here. FAST Fat loss; long-lasting, 12+ hour energy and TARGETED fat loss are the things that Drop Factor does better than any other fat burner ever seen, period. Are you ready for RESULTS?

The ingredients are max dosed with one caveat, Yohimbine HCl. Yohimbine HCl in its full dosing in Drop Factor, 2.5mg per serving, is usually very well tolerated. Some can take more, some less. Studies show that the effective dose is .2mg per kilogram of bodyweight per day—that is a LOT of Yohimbine HCl and too much for some people. Also, while the max dose of the other ingredients covers a wide range of weights and the two genders, Yohimbine HCl, being weight dependent, requires a varying degree of dosing and also, you need to ease into the higher dose moreso than other fat burning agents to assess tolerance. This is why EthiTech Nutrition, MTS Nutrition’s sister company, has a Yohimbine HCl so once you reach the maximum two capsules of Drop Factor two times per day, you can still adjust dosing by simply adding in Yohimbine HCl. It is the most though out fat loss system ever created!

Cocoa (Theobroma Cacao) Extract (Bean) standardized to 10% Theobromine: 500mg

Not only does this help decrease appetite and increase fat burning, it also acts as a vasodilator and diuretic (1). Not only will it aid in fat loss, but it will also provide that extra bloodflow and PUMP, a welcome effect while losing fat, alongside the reduction in nasty, excess water weight! Even cooler, it has even been linked to having an aphrodisiac effect! (2) All of this alongside a smooth, controlled stimulant release similar to caffeine make it a must have in any fat burner and with this adequate, no BS dosing, look out!

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Caffeine: 250mg

The granddaddy of them all, Caffeine is the world’s most widely used stimulant (4). Caffeine is a Central Nervous System (CNS) stimulant that has been shown to reduce fatigue as well as mobilize fatty acids resulting in fat loss. (5)

Cayenne Pepper 40HU (Fruit): 150mg

Cayenne pepper increases thermogenesis (fat loss) by dilating blood vessels and increasing blood circulation. This helps to transport fatty acids and be BURNED! Cayenne Pepper is also use to aid digestion and relieve pain. (6)

Coleus Forskohlii Extract (Root) supplying 20% Forskolin (25mg): 125mg

Forskolin is the powerful active found in the herb Coleus forskohlii and can help increase lean mass (build muscle) and decrease fat mass (burn fat). Forskolin activates the enzyme adenylate cyclase, which increases cyclic adenosine monophosphate (cAMP) levels. The increase in cAMP activates hormone-sensitive lipase (HSL) which breaks down stored triglycerides (bodyfat) and releases fatty acids so they can be oxidized and body fat can be decreased. (7)

Forskolin helps to increase the release of fatty acids from fat tissue allowing them to be burned for energy, leading to a decrease in body fat. (8)

Forskolin is also believed to have thyroid stimulating properties. Thyroid hormones are responsible for your metabolism. I have even known MANY fitness competitors who use this herb instead of harsh, prescription thyroid medications (when no pre-existing medical condition is present). Increasing thyroid output will accelerate your metabolic rate and lead to increased fat loss. (8)

To make things even more awesome, Forskolin may increase testosterone levels in men, but not negatively affect sex hormones in women. When on decrease calories, this can be A GREAT SIDE EFFECT and can also help explain how Forskolin prevents muscle wasting! (9)

Forskolin is a vasodilator. Blood flow is VITAL for fat loss as blood flow to fat tissue, especially stubborn fat areas, is vital to the transportation of fatty acids to areas where they can be burned and can help Yohimbine HCl (explained later) do it’s dirty work!

SyneLEAN™ Blend (containing Synephrine and Methylsynephrine): 45mgSynephrine is found in the Citrus aurantium fruit. This fruit has been used for hundreds of years. Synephrine can increase metabolic rate and thermogenesis without any side effects on blood pressure or cardiovascular health. An increased metabolic rate means more calories are burned. Synephrine increases the body’s ability to metabolize stored body fat as well as a decrease in appetite. (10), (11)

Methylsynephrine is simply synephrine with a methyl group attached. Thus, it is absorbed very efficiently and we have found that our proprietary blend of the two forms of Synephrine leads to optimal appetite suppression and energy.

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PolyphORAC Blend (Grape Skin Extract [Seed and Skin], Blueberry Extract [Fruit], Raspberry Powder [Fruit], Cranberry Powder [Fruit], Prune Powder [Fruit], Cherry Powder [Fruit], Bilberry [Fruit] and Bilberry Extract [Fruit], Strawberry Powder [Fruit], Broccoli Extract [Whole], Spinach Powder [Whole], Tomato Powder [Whole], Carrot Powder [Whole], Onion Powder [Whole]): 25mg

Not only are antioxidants a pivotal component to overall health and wellness, but they also decrease the production of triglycerides thus decreasing fat storage and enhancing fat loss.

Anti-oxidants also increase fat used for energy during exercise, thus causing your body to burn more fat DURING exercise.

The PolyphOrac Blend was designed to contain a high amount of the anti-oxidants research shows to have a fat loss effect. (110)

Vinpocetine: 5mg

Vinpocetine increases circulation and blood flow to the brain. This aids in the transport of fatty acids to be burned. Vinpocetine also helps with mental and cognitive enhancement. (12-49)

Black Pepper Fruit Extract (Bioperine): 5mg

Bioperine is a patented product from Sabinsa Corporation, U.S. Patents No. 5,536,506; 5,744,161; 5,972,382; 6,054,585.

Based on clinical data, having Bioperine in the digestive system with supplemented nutrients results in enhanced absorption. Studies show that when Bioperine is taken with other nutrients, it significantly increases the absorption of those nutrients. On its own, it may enhance the body's natural thermogenic activity and assist the digestive system with supplemented nutrients, resulting in enhanced absorption.

Yohimbine HCl: 2.5mg

Yohimbine is an alpha2 receptor antagonist and known to help LOSE FAT from PROBLEM AREAS like hips and thighs for women and lower back and love handles in men. This is VERY IMPORTANT as this is the variable we play with….

Yomhimbine blocks the alpha2 receptor, the receptor responsible for stubborn fat areas, from being activated. By blocking the alpha2 receptor with Yohimbine, the negative feedback caused by NE binding to the alpha receptors is reduced and fatty acid from those stubborn areas are released and now able to be burned. Yohimbine has been shown to increase fat loss by increasing the amount of lipid mobilization and oxidation and blood flow to adipose tissue due to alpha2 antagonism. So Yohimbine addresses two of the fat burning principles we are trying to address: alpha2 receptor action and blood flow. The presence of low insulin found on insulin controlling diets like MachineTrainingSolutions.com makes Yohimbine work OPTIMALLY!

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Thus, Drop Factor contains only 2.5mg Yohimbine HCl per serving. BUT, but adding in EthiTech Yohimbine HCl at the dosing needed for you, you will get the best results possible! The scientific dose is to work up to 0.2mg per kilo of bodyweight per day. This would be 18mg for a 200lb person. This would be a LOT in the formula, thus we give you this option and it allows you to work up to this dose. (50-109)

What about TRUTH TO LABEL!?!? Illegal Substances, Recalls?!

I have also heard of many effective fat burners removed from the market for having adulterated and/or ILLEGAL contaminants in their formulas, such as ADD medication, illegal amphetamines and even mislabeling for international shipping. Well, with Drop Factor you get what is on the label. Assurance guaranteed by…

With this assurance, each ingredient is tested going in for efficacy, microbials and truth to label. If your product does not have this on the label, don’t trust it! Not only will you burn tons of fat and feel great, but you will know what your are taking to help achieve that goal—nuff said!

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And the products you need are here…. MTS Nutrition Drop Factor (2x per day) http://www.tigerfitness.com/MTS-Nutrition-Drop-Factor-p/mtsdrop.htm EthiTech Nutrition Yohimbine HCl http://www.tigerfitness.com/Yohimbine-HCl-by-EthiTech-Nutrition-p/ethiyo.htm 12 Weeks on a Fat Burner? YES, for the 12 weeks of this program, stick on it. After the 12 weeks are over, even if continuing on with the diet, take two weeks off of stimulants. No Creatine? Well, we will be getting plenty of creatine. In fact, in initial creatine studies, the “non-responders” were consumers of beef! With all of the free-range beef we will be eating, our creatine stores will be saturated! Also, if you would like to take a PreWorkout supplement, it will have creatine in it. I recommend Athletic Xtreme Supersize as a PreWorkout Stimulant.

http://www.tigerfitness.com/MTS-Nutrition-Drop-Factor-p/mtsdrop.htm

http://www.tigerfitness.com/Yohimbine-HCl-by-EthiTech-Nutrition-p/ethiyo.htm

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Chapter 5: How to Start This Program

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The key to starting this program is to JUMP RIGHT IN! Make it simple, start on a Monday. So if it is a Wednesday when you decide to do the Machine Program, then use the remainder of the week to get ready for it. Go out and buy the necessary supplies—Food and Supplements, then when Monday comes around, you are set and ready to go. I get asked all of the time if one should ease into a program or make minor adjustments until sooner or later, your lifestyle is changed. Well, by picking up this book and ready it, I know you are ready for a change and fast. This is not a half-ass program. Jump in with both feet. Hell, do a cannonball. The first step is to make a grocery list. I recommend looking at places like Trader Joe’s for the organic chicken and Free Range Beef and Costco even has these items. Also, if you have a local organic farm, or farmer’s market you can go there. The difference is profound! Grocery List (more options in Food Choices Chapter) Protein Free Range Beef Organic Chicken Cage-Free DHA Eggs Liquid Egg Whites MTS Nutrition Machine Whey (ANY lean meat like Free Range Turkey, Pork, or Bison and other game meats work) Fats Macadamia Nut Oil MCT Oil or Coconut Oil Olive Oil Fish Oil Cashews Almonds Almond Butter Peanut Butter (All nuts, including peanuts, work) Carbs Sweet Potato Old Fashioned or Steel Cut Oatmeal Quinoa Ezekiel Bread Greens Broccoli Asparagus Green Beans Kale Spinach

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Fruit Blueberries Strawberries Bananas Grapefruit --NOTE, all fruit works (see list below), these are just my preferred fruits.

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Chapter 6: Conclusion

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We now have a blueprint. Say to yourself that you will do this. But remember, if training and diet start to interfere with your daily life as a business-person, family-person or anything else, step back, take a deep breath and reorganize so that this can help your life, not take it over. Bodybuilding is about balance. Once you learn how to harness it and use it to benefit all other areas of your life, you will be on your way to true greatness.

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APPENDIX: FOOD CHOICES

High Performance Nutrient Selection Starches (equal to 1 serving of Carbohydrate)

12-15 grams carbohydrate

BREADS * Bagel - whole-wheat, oat-bran, 9-grain (3.5 inch) ½ or 42g * Bread - whole-wheat, oat-bran, 9-grain 1 slice or 32g

* Ezekiel bread (sprouted grains NO FLOUR) 1 slice

* Whole Wheat English muffin ½ or 33g

* Whole Wheat Pita bread (6.5 inch in diameter) ½ or 32g

* Whole Wheat Tortilla, 6 inches across 1 or 35g

CEREALS & GRAINS

* Barley (pearled) (dry) 1.25 Tbsp or 15.6g

* Kashi Medley 1/3 cup or 19.8g

* Cream of Wheat regular or quick (dry) 1.5 Tbsp or 16.7g

* Granola, low-fat (Heartland brand) 2.5 Tbsp or 16.5g

* Grape-Nuts (Post brand) 2.5 Tbsp or 16.5g

* Honey ¾ Tbsp or 15.8g

* Millet (dry) 1.5 Tbsp or 18.75g

* Oat Bran (dry) 3.5 Tbsp or 20.5g

* Oatmeal (Quaker Instant/Old Fashion, dry) ¼ cup or 20g

* Pasta, wheat (noodles, bowtie, shells etc), (cooked) 1/3 cup or 46g

* Quinoa Grain (dry) 1.75 Tbsp or 18.6g

* Rice, brown long-grain (cooked) 1/3 cup or 64.35g

* Rolled Oats ¼ cup or 20.25g

* Steel Cut Oats, dry 1/8 cup or 20g

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STARCHY VEGETABLES

* Baked potato (no skin) 63.8g or 2.25 oz

* Baked Sweet potato (baked no skin) 56.7g or 2 oz

* Yams (baked, no skin)

DRIED BEANS & LENTILS

ALSO COUNTS AS 1 MEAT SERVING

* Black Beans (S&W - canned) 106g or 3.75 oz

* Red Kidney, Pinto Beans (Green Giant - canned) 85g or 3 oz

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Fruits (equal to 1 serving of Carbohydrate)

12-15 grams carbohydrate

* Apple, (with peel) 3.25 oz or 92g

* Banana, (peeled) 2.25 oz or 64g

* Blueberries (fresh) 3.5 oz or 99g

* Grapefruit, (peeled) 6.5 oz or 184g

* Grapes 3 oz or 85g

* Mango (fresh) 3 oz or 85g

* Orange, (peeled) 3.5 oz or 99g

* Pineapple 4 oz or 113g

* Peach (fresh) 4.55 oz or 127.5g

* Pear (fresh) 3 oz or 85g

* Papaya (fresh) 5 oz or 141.75g

* Raisins (seedless) 2 Tbsp or 18.5g

* Strawberries (fresh) 6.5 oz or 184g

* Watermelon (fresh) 5 oz or 141.75g

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Milk (equal to 1 serving of Protein & 1 serving Carbohydrate)

12-15 grams carbohydrates

6-8 grams protein

MILK & VERY LOW-FAT MILK

* Skim milk (0 grams fat) 1 cup or 8 Fl oz

* 1% Milk 1 cup or 8 Fl oz

* Plain non-fat yogurt * Yoplait/Dannon Light Fruit yogurt 6 oz (1 container)

LOW-FAT MILK

Also Counts as 1 Fat serving

* 2 % milk 1 cup or 8 oz

* Plain low-fat yogurt * Sweet acidophilus milk

WHOLE MILK

Also Counts as 2 Fat servings

* Whole milk 1 cup or 8 oz

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Vegetables (equal to 1 serving of Vegetables)

4-6 grams carbohydrates

• All servings sizes are based on (raw or steamed)

* Asparagus 4 oz or 113 g

* Broccoli 2.75oz or 78g or ½ cup

* Cauliflower 2.75oz or 78g or ½ cup

* Green Beans 2.2oz or 62.5g or ½ cup

* Onions 53g or 1.86 oz or 1/3 cup

* Spinach 125g or 4.4oz or 2/3 cup

* Celery 120g or 4.25 oz or 1 cup * Cucumber 156g or 5.5 oz or 1/3 cup

* Green onions 50g or 1.75 oz or ½ cup

* Mushrooms 78g or 2.5 oz or ½ cup

* Tomato 90g or 3.2 oz or ½ cup

* Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups

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Protein (equal to 1 serving of Meat)

6-8 grams protein

VERY LEAN MEAT (all measurements AFTER cooked)

* Chicken breast (white meat) boneless/skinless * Turkey breast (LEAN) * Fresh fish (cod, haddock, halibut, tuna (canned in water), tilapia) 1 oz or 28.35g

* Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g

* Egg whites 2 or 67g

* Egg Beaters ¼ cup or 2.15 oz or 61g

* Non-fat cottage cheese * Salmon Fillet * Lean Sirloin ¾ oz or 21.25g

* Egg (including yolk) * Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving)

* Salmon 1 oz or 28.35g (also counts as ½ fat serving)

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Fat (equal to 1 serving of Fat)

5 grams fat

MONOUNSATURATED FATS & POLYUNSATURATED FATS

* Avocado 1 oz or 28.35g

* Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 Tbsp or 8.6g * Benecol light 1 Tbsp or 14g

* Cashews 1/3 oz or 1 Tbsp or 9.65g

* Enova oil 1 Tsp or 4.5g

* Flax oil 1 Tsp or 4.5g

* Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g

* Oil (olive or canola, Enova) * Peanuts 1/3 oz or 9.36g

* Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g

* Pecans ¼ oz or 1 Tbsp or 7.44g

* Salad dressing (Light, reduced-fat) 2 Tbsp or 30g

* Sesame seeds 1Tbsp or 1/3 oz or 9.4g

* Smart Balance Light spread 1 Tbsp or 14g

* Sunflower seeds 1Tbsp or 1/3 oz or 9.0g

* Walnuts 1Tbsp or 1/4 oz or 7.5g

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FREE FOOD LIST

Less than 20 calories per serving

Less than 5 gram carbohydrates per serving

Recommended at 1 serving per meal per day

FAT FREE or REDUCED FAT

* Cream cheese 1 Tbsp

* Creamers, non-dairy liquid * Creamer, non-dairy powder 2 Tbsp

* Mayonnaise, fat-free 1 Tbsp

* Margarine, fat-free 4 Tbsp

* Miracle Whip, non-fat 1 Tbsp

* Salad dressing, fat-free 1 Tbsp

* Sour cream, fat-free 2 Tbsp

SUGAR FREE or LOW SUGAR

* Hard candy, sugar free * Gelatin dessert, sugar free * Gum, sugar free * Jam or jelly. Low sugar or light 2 tsp * Syrup, sugar free DRINKS

* Coffee

* Club soda

* Diet soft drinks, sugar free

* Tea

* Tonic water

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SUGAR SUBSTITUTES

Equal (aspartame)

Splenda (Sucralose)

Sprinkle Sweet (saccharin)

Sweet One (Acesulfame potassium)

Sweet ‘n Low (saccharin)

Truvia (Stevia)

EEAATTIINNGG OOUUTT FFOOOODD OOPPTTIIOONNSS

The beauty of gaining mass is that you now have the freedom that you did not have while dieting. If you want to eat out, go ahead! You are trying to pack on mass and if you are off on macronutrients on one of your many weekly meals, it is not a big deal and might even help you reach your goals more efficiently – and definitely more palatable!

Meats to Select

• Grilled Boneless/Skinless Chicken Breast • Grilled Lean Fillet Mignon or Lean Sirloin • Grilled Lean Roasted Turkey Breast • Grilled Halibut, Salmon, Cod, Whiting, etc • Albacore tuna (canned in water) • Reduced Fat cottage cheese • Egg Whites

Carbohydrates to Select

• Plain oatmeal (LOW SUGAR) • Whole wheat pancakes • Whole grain/wheat toast, bread and bagels and crackers • Whole grain cereals – Wheaties, Honey Bunches of Oh’s, Cheerios, Special K • Baked Yams/Sweet potatoes • Whole wheat/grain pastas • Baked potatoes • Black, pinto and kidney beans • Brown rice • Corn tortillas • LOW FAT granola

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Fruits to Select

• Apple • Banana • Black/Blueberries • Cantaloupe • Grapefruit • Oranges • Peaches • Pears • Pineapple • Raspberries • Strawberries • Tangerines

Fats to Select

• Dry roasted nuts (almonds, peanuts, pecans, walnuts, cashews) • Peanut butter, Almond butter • REDUCED FAT butter spreads - margarine • Benecol Light butter spread • Avocado • REDUCED FAT dressing • Sunflower seeds – can be added to salads for additional GOOD FATS • Flax oil, Fish oil (rich in DHA/EPA)

Vegetables to Select

• All steamed vegetables with NO BUTTER added • Green leafy vegetables

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Understanding how to read Nutrition Facts Panel

Fat @ 2g = ½ fat serving calculated by fat divided by the STANDARD (5g) = 0.40 servings so we round up to ½ serving fat. Now if your meal recommends 2 TOTAL servings you will make up 1 additional serving of fat meaning 6 almonds or 2 tsp peanut butter.

Nutrition Facts

Serving Size: ½ cup Dry (40g) Servings Per Container: ~ 30

Amount Per Serving

Calories 150 Calories from Fat 25

% Daily Value*

Total Fat 2g 3%

Saturated Fat 0.5g 2%

These standards always stay the same. We are counting “SERVINGS” not every single calorie:

1 Carbohydrate Serving = 15g

1 Fat Serving = 5g

1 Meat/Protein Serving = 7g

1. ½ cup serving of this food item will count for the following:

Carbohydrates @ 28g = 2 carbohydrate servings calculated by carbohydrates divided by the STANDARD (15g) = 1.866 servings so we round up to 2 servings carbohydrates. Now if your meal recommends 4 TOTAL servings you will make up 2 additional servings of carbohydrates meaning 1.5 Tbsp honey or ½ cup oatmeal.

CurcuminThe 21st Century Cure

Jan McBarron, M.D., N.D.

OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation

https://goo.gl/Z3BBX1

Contents

CHAPTER 1: What Is Curcumin and How Does It Work?, 1

CHAPTER 2: Curcumin and Heart Disease, 7

CHAPTER 3: Curcumin and Cancer, 12

CHAPTER 4: Curcumin, Chronic Pain and Arthritis, 17

CHAPTER 5: Curcumin and Diabetes, 21

CHAPTER 6: Curcumin and Memory: Alzheimer’sand Dementia, 26

CHAPTER 7: Curcumin, Depression and Other Brain Disorders, 35

CHAPTER 8: Curcumin and Digestive Disorders, 40

CHAPTER 9: Curcumin and Other Diseases, 43

Scientifically Validated Curcumin, 47

References, 47

About the Author, 50

C H A P T E R 1

What Is Curcuminand How Does It Work?

AN ASIAN SECRET FOR LONGEVITY

What if I told you there is a common spice that can give youthe gift of a long and healthy life? How about an extract of

this familiar spice that can prevent and even cure heart disease, can-cer, diabetes, Alzheimer’s disease, depression, joint pain and more?

Maybe you would think it’s just a bunch of hype, but I canassure you there is voluminous scientific research that warrantsplacing curcumin at the pinnacle of all healing herbs.

If you love curry, you’ll be familiar with turmeric, a popular vividly-colored spice. Inside turmeric is a compound called cur-cumin, which is found in its rhizome (the stem of the plant found underground). Curcumin is responsible for the golden orange color of turmeric, and is perhaps the most powerful botanical medicine in the world today. However, there is very little curcumin in the spice turmeric. If you’ve seen cheap turmeric supplements on the market, understand that they only contain 2 to 5% curcumin, which may or may not be usable by your body, and they’re not likely to have any effectiveness in terms of prevention or treatment for the diseases we’re talking about. Curcumin is many times more powerful than turmeric.

For centuries, curcumin has given the gift of long life and robust health to the people of India, for whom various types of curries—always made with turmeric—are a dietary staple.

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Curcumin is an important ingredient in the Ayurvedic medicine tradition and a vital part of Traditional Chinese Medicine. Now I can say without equivocation that it is the cure-all of the 21st century, backed by voluminous research that credits its healing powers to its exceptional antioxidant and anti-inflammatory properties.

Botanically known as Curcuma longa, the turmeric rhizome is a member of the antioxidant-rich ginger family. You might be understandably skeptical when you hear that this humble Indian spice can prevent, treat and cure a wide variety of serious diseases. These include everything from heart attacks to a dozen types of cancer, the pain of all types of arthritis and even “incurable” dis-eases like diabetes and Alzheimer’s. Curcumin also soothes depres-sion and the agony of a variety of digestive disorders, including Crohn’s disease, inflammatory bowel disease and irritable bowel syndrome.

2 r CURCUMIN—THE 21ST CENTURY CURE

In this book, I’ll address your skepticism with an in-depthexamination of each of these conditions and the research support-ing curcumin’s role in prevention, treatment and cure.

CURCUMIN: THE TRIPLE WHAMMY AGAINSTCHRONIC DISEASE

Curcumin has proven antioxidant, anti-inflammatory and anticancer properties. This takes in most, if not all, of the chronic dis-eases of aging known to modern science.

Think about rust on the bumper of a car. Rust is caused by oxi-dation or damaging oxygen molecules that corrode and eventuallydestroy the structure of metal.

Those same corrosive oxygen molecules (sometimes called freeradicals) are found inside the human body, and while they are partof the aging process, they are an unpleasant part of it because theycontribute to the deterioration of cells. When these “rusty” cellsreproduce, each generation is just a little different from the last anda little bit less able to perform its function properly. That, in a nut-shell, is how and why we age.

The oxidative aging process is escalated by environmental factors:

• Polluted air and water

• Plastics and other toxic materials that contaminate nearly every-thing we touch, eat and drink

• Pesticides and other poisons and hormones in our food and evenin our clothing

• Processed foods, smoking, obesity, lack of exercise and otherunhealthy lifestyle choices

OXIDATION AND INFLAMMATION CAUSE DISEASE

So, what happens when we get “rust” or oxidative damage in ourcells? Our brain cells begin to deteriorate, so memory becomes

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 3

fuzzy; our hearts don’t beat as efficiently as they once did; ourarteries become clogged; our blood sugars spike and cellular divi-sion is thrown so far out of whack that our cells begin to dividewildly, creating cancers that can kill us.

This oxidative stress can also cause brain chemistry to mal-function, resulting in depression, one of the most common anddebilitating diseases of modern times.

Worst of all, these nasty free radical oxygen molecules causeinflammation, with obvious results if you think of arthritis, joint painand other forms of chronic pain, but less obvious ones as under -lying causes of all of the degenerative diseases already mentioned.

In addition, obesity and inflammation go hand-in-hand. Mostlikely, obesity causes inflammation, although the scientific commu-nity isn’t quite convinced yet. More than 40% of all Americansare obese. When we add in those 30% who are overweight but notyet obese, we find that excess weight plagues 70% of all Americanadults. That makes the inflammation associated with obesity a seri-ous contributing factor in all of the diseases of aging.

THE GOLDEN KNIGHT

Like a golden knight on a palomino charger, curcumin rides to therescue!

Curcumin is by far the most powerful antioxidant known toscience, hundreds of times more powerful than blueberries, whichhave substantial antioxidant capabilities themselves.

A handful of devastating diseases of aging are all partially or totallycaused by oxidation:

! Heart disease ! Osteoarthritis

! Cancer ! Alzheimer’s disease

! Diabetes ! Dementia


On the ORAC (Oxygen Radical Absorbance Capacity) scalethat rates the antioxidant power of foods, only BCM-95® Cur-cumin rates over 1.5 million per 100 grams, while antioxidant-rich blueberries have only a 6,000 ORAC rating per 100 grams!This means that just one high-quality curcumin capsule deliversmore than 25 times the antioxidants as the same amount of blue-berries.

Curcumin literally scrubs the oxidative “rust” from your cells,preventing serious disease and reversing diseases you may alreadyhave. It helps stop cell deterioration and restores the cellular genet-ic codes to youthful levels, ensuring those cells will reproduce morelike they did when you were young.

More important, from the viewpoint of damaged cell divisionfound in cancer, curcumin also tells these cells to die when theirtime comes, as ordained by nature, which stops tumor growth.

And that wonderful yellow curcumin stops inflammation andall of its obvious and not-so-obvious damaging effects, relievinginflammatory problems like arthritis and joint pain and eliminat-ing the building blocks for heart disease, diabetes and other diseasesthat have a foundation in chronic inflammation.

In addition, curcumin has a unique ability to cross the blood-brain barrier, a membrane that protects the brain from invaderslike bacterial infections and keeps out most other substances aswell, including those that might be helpful. This gives curcumin theability to deliver its antioxidants and anti-inflammatories directlyto the brain, which is particularly helpful in cases of dementia anddepression.

In the case of cancer, cutting-edge research shows curcumin hasa variety of ways of stopping abnormal cell growth, including anability to affect cell division on the genetic level.

If that’s not enough, studies also show that curcumin protectsthe liver and kidneys.

Curcumin has been compared to pharmaceutical drugs for thetreatment of a wide variety of diseases, and it has come out on topin every case.

WHAT IS CURCUMIN AND HOW DOES IT WORK? r 5

ANOTHER TRIPLE WHAMMY AGAINSTINFLAMMATION

Inflammation is a factor in 80 to 90% of all disease, according tocurcumin researcher Ajay Goel, Ph.D., director of Epigenetics andCancer Prevention at Baylor University Medical Center in Dallas.

What’s not to love?“Curcumin demonstrates superior antioxidant and anti-inflam-

matory effects and provides liver- and heart-protective benefits aswell. It is a potent antibacterial, antifungal, antiviral, anti-allergenicand has antitumor and anti-cancer properties,” says Dr. Goel.

By knocking out viruses, bacteria and fungi, curcumin offersthe powerful possibility that we can use it to treat everything fromcolds and flu to pneumonia or even to help with something as seri-ous as AIDS or cancer, effectively and without dangerous sideeffects.


C H A P T E R 2

Curcumin andHeart Disease

Since heart disease is the #1 killer in the Western world, anynutrient, like curcumin, that helps protect your heart and arter-

ies and even reverses heart disease should be most welcome.Curcumin’s heart-protective effects become even more impor-

tant when we add diabetes to the mix. Heart disease is the mostcommon complication of diabetes, and the number of newly diag-nosed diabetics is increasing dramatically every year, with nearly2 million new cases reported among U.S. adults in 2010.

KEEP ARTERIES CLEAR

Clogged arteries raise the risk of heart attack and stroke. Fattydeposits (called plaque) cause arteries to narrow, reduce blood flow,make your heart work harder to move blood through the circula-tory system and harden the arteries. In time, cholesterol buildupcan completely block an artery and cause a heart attack or stroke.

Curcumin raises the levels of HDL or “good” cholesterol thathelps move fats out of the cells, including the cells in the arteries.It also reduces the stickiness of blood cells, preventing clots.

With curcumin, cholesterol improvement can happen fast: AnIndian study showed that human volunteers who took 500 mil-ligrams a day for just a week increased their good (HDL) choles-terol by 29%.

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In addition, inflammation is a foundational cause of cardio-vascular disease and there is abundant evidence that curcumin isone of the most potent anti-inflammatory substances known toscience. Therefore, it stands to reason that reduction of inflam-mation also reduces the risk of heart disease and stroke. Otherstudies suggest that curcumin may actually change the messagessent by genes that signal the body to build up those fatty depositsin the arteries.

Image of arteries shows normal flow (top), constricted flow (center) and blocked artery (bottom).


REDUCE HOMOCYSTEINE AND CRP LEVELS

Homocysteine is an amino acid naturally present in the humanbody. When homocysteine starts to build up in the bloodstream, itincreases the hardening and narrowing of the arteries, may causeblood clotting, raises your risk of heart disease and can be predic-tive of a heart attack, stroke and possibly Alzheimer’s disease.

CRP (C-Reactive Protein) is a body signal of inflammation. Itdamages the arterial walls, resulting in hardening of the arteriesand blood clotting. Curcumin helps to relax those arterial wallcells, reduces the hardening of the arteries and allows the blood toflow more freely, dissolving clots and preventing and even revers-ing plaque buildup.

REVERSE HEART FAILURE

Congestive heart failure occurs when the heart can no longerpump enough blood to the rest of the body. It is usually a slowprocess that gets worse over time. As the heart muscle loses its abil-ity to pump oxygen-rich blood throughout the body, it causesfluid buildup in the lungs, liver, gastrointestinal tract, arms andlegs. This lack of oxygen damages vital organs, eventually causingdeath.

Curcumin prevents the creation of scar tissue in the heart mus-cle and helps failing hearts return to their normal pumping capac-ity, according to breakthrough Canadian research published in2008. Scientists at the Canadian Institutes of Health Research dis-covered that curcumin acts directly on the DNA of heart cells, pre-venting them from unraveling under physical stress. Curcumin wasshown to switch off the “unraveling switch” in the heart cell DNAthat keeps scar tissue from developing.

In the February 2008 edition of the Journal of Clinical Investi-gation, researchers at the Peter Munk Cardiac Centre of the Toron-to General Hospital reported that curcumin may dramaticallyreduce the chance of developing heart failure.

CURCUMIN AND HEART DISEASE r 9

“When the herb is given orally, it can actually prevent andreverse hypertrophy, restore heart function and reduce scar forma-tion,” researchers wrote.

PREVENT STROKE AND STOP STROKE DAMAGE

Strokes have two major causes. The most common is a blood clotthat travels to the brain and the second is a ruptured blood vesselin the brain. As we learned earlier in this chapter, the buildup ofcholesterol, elevated homocysteine and CRP levels and even con-gestive heart failure are risk factors for stroke as well as heartattack. Since stroke is a cardiovascular disease, a stroke is a “brainattack,” if you will, similar to a heart attack. We already know thatcurcumin has powerful preventive and healing properties for all ofthese conditions.

Strokes almost inevitably damage brain cells. But exciting newresearch shows that curcumin, given intravenously, can minimizebrain damage while a stroke is in progress because it can cross theblood-brain barrier, protecting the mechanisms that help regener-ate brain cells. This is effective if it is administered in an emergencyroom within three hours of a stroke.

SUPER ANTIOXIDANT

Curcumin’s antioxidant properties are one of its most potentweapons against all of the diseases commonly linked with the agingprocess, most notably cardiovascular disease. I like to think ofantioxidants as “rust removers” of the body because they literallyremove the “rust” or the foundational causes of the diseases ofaging connected to excessive free-radical oxygen molecules.

Cholesterol or even excessive cholesterol in itself does not clogarteries. It is the oxidized cholesterol that clogs arteries, restrictsblood flow to vital organs and eventually breaks away to causeheart attacks and strokes.


By preventing this oxidation in the first place, curcumin’santioxidant properties keep the arteries clear of that potentiallyfatal oxidized cholesterol or plaque.

CONCLUSION

Curcumin’s abilities to protect your heart, brain and cardiovascu-lar system are beyond impressive. Consider the drugs commonlyused to treat the heart conditions discussed in this chapter. Thestatin drugs alone (Lipitor, Crestor and their cousins) carry withthem huge health risks from side effects, including causing deathfrom sudden heart failure.

It only makes sense to use substances that are effective as wellas harmless.

Curcumin is natural and safe. Only rarely do people taking cur-cumin get mild stomach upset at dosages of 10 grams per day ormore. What’s more, even the highest quality products are veryaffordable. Who could ask for more?

CURCUMIN AND HEART DISEASE r 11

C H A P T E R 3

Curcumin and Cancer

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Cancer arouses more fear in the human heart than any other dis-ease. The dread is well placed, even though cancer is not the #1

killer in the Western world.Every year, more than 1.5 million people are diagnosed with

cancer, not including skin cancers, which are by far the most com-mon cancers. Skin cancers afflict 2 million more people every year.

Each year, 569,000 of us will die of cancer.There is probably not a single one of us who doesn’t know

someone who has had cancer and who has personally been touchedby the pain and suffering of this dreaded disease.

It is not the purpose of this small book to detail the varioustypes of cancer and the death tolls they exact, but let it suffice tosay that lung, colon, prostate and breast cancers kill more Ameri-cans than any other forms.

While most of us think that cancer is an inherited disease, sci-ence shows us that fewer than 2% of all cancer is related to genet-ics (broken or mutated genes). That means 98% of cancer is causedby something else.

That “something else” has opened a whole new science calledepigenetics, meaning literally “above genetics.”

The good news is that we have far more control over our epi-genetics than genetics.

Renowned scientist Ajay Goel, Ph.D., of the Gastrointestinal

Cancer Research Laboratory at the Baylor Research Institute atDallas, is at the forefront of epigenetic research.

He explains a complex science in simple terms: “Everything wedo from the day we are born, everything we eat, drink and areexposed to in our environment has an indirect but strong influenceon our genetics. As we age and grow, it is very natural that someof the genes tend to get turned off as a consequence of our eatinghabits, exercise regimens and exposure to toxic environmentalstresses. Doing the right thing in this regard can help us keep ourgenes healthy.”

So, when we don’t eat correctly or exercise and are exposed totoxins, damage to genes takes place and disease occurs.

“Fortunately, unlike genetic defects, epigenetic alterations havea unique characteristic that these changes are reversible,” saysDr. Goel.

“In other words, although we can do nothing if we are bornwith a defective gene, it is certainly within our reach to keep ourgenomes healthy and we can even reverse some of the epigeneticchanges by eating right and with regular consumption of health-promoting natural dietary botanicals and herbals,” he explains.

Here’s where curcumin comes into the cancer picture.“Every cell in our bodies has a finite life span,” says Dr. Goel.

“We have genes in our bodies that govern this natural process ofcell death. But sometimes those genes go into a deep slumber, allow-ing cells to continue to live and reproduce long beyond their time,creating cancerous tumors.”

Curcumin has been scientifically proven to actually “wake up”those sleeping genes, telling cancer cells it is time to die and stop-ping the growth of cancerous tumors.

Dr. Goel and his team have produced ground-breaking researchthat promises to change the way we think about cancer and how itis treated—and curcumin certainly has a strong role in this change.

It almost goes without saying that the anti-inflammatory andantioxidant powers of curcumin are the foundation of its abilityto prevent and treat cancer, since cancer is caused by inflamma-

CURCUMIN AND CANCER r 13

tion and by oxidative stress, meaning, among other things, thatDNA has been damaged, impairing the ability of cells to repro-duce perfectly.

The staid and highlyrespected MD Anderson Can-cer Center has expressed un -characteristic enthusiasm aboutcurcumin’s anticancer proper-ties in a 2003 statement byresearchers published in thejournal Anticancer Research:

“Extensive research overthe last 50 years has indicatedit can prevent and treat cancer. . . Curcumin can suppresstumor initiation, promotionand metastasis.”

Let’s take a look at thelarge body of research thatproves curcumin’s effective-ness at preventing and fighting cancer:

Blocks carcinogenic substances: We’re all exposed to carcinogenson a daily basis from auto exhausts, air pollution, food packaging,pesticides and a broad spectrum of substances with which we can-not avoid contact. Curcumin apparently blocks those carcinogens,preventing them from causing the cellular damage that ultimatelyresults in cancer.

Stops invasion: Cancer cells invade normal tissue with the help ofcertain enzymes called matrix metalloproteinase. Cur cumin slowsor stops the activity of this enzyme, helping halt the spread of can-cerous cells.

Cuts off tumor blood supply: Invasive tumors are fed by their ownspecially developed network of blood vessels through a process


Breast cancer cells.

called angio genesis. Curcumin slows the ability of these tumors tocreate their blood supply, eventually starving and killing the abnor-mal clusters of cells.

Convinces cancerous cells to die: As Dr. Goel points out, “sleepinggenes” interfere with the cancer cells’ natural life and death cyclecalled apoptosis. Cancer cells quite literally turn off the signal thatit is time to die. Curcumin actually turns on that signal, telling thecancer cells to die, so the tumors eventually die, too. Dr. Goel is cur-rently engaged in more research on the sleeping gene mechanism.

These are the basic ways that curcumin works to prevent andstop cancer. There are literally dozens of studies that show cur-cumin’s effectiveness against specific types of cancer.

Here’s a list of types of cancer for which curcumin has been sci-entifically validated as a preventive or treatment:

Breast Head and neck Oral

Cervical Leukemia Ovarian

Colorectal Lung Prostate

Gastrointestinal Lymphoma Sarcoma

Genitourinary Melanoma Squamous cell

As a final word, even the famed Sloan-Kettering Cancer Centeris on the curcumin bandwagon, endorsing an anticancer cocktailmixed with another known cancer preventive, green tea.

As yet unpublished animal studies show strong evidence thatcurcumin, administered in tandem with more traditional anticancerdrugs, reduces the toxicity of those drugs and improves their effec-tiveness. Three human studies are now underway combining cur-cumin with certain types of chemotherapy drugs commonly used totreat breast and colon cancers. I’m eagerly awaiting more informa-tion on this exciting development. However, there have been sever-al promising studies on the ability of curcumin to improve theeffectiveness of many types of chemo and radiation therapy by

CURCUMIN AND CANCER r 15

making the cancer cells more sensitive to these treatments. How ever,please discuss with your integrative health professional how best touse curcumin if you are currently undergoing cancer treatment.

CONCLUSION

While the scientific evidence in favor of curcumin for all of the dis-eases mentioned in this book is impressive, the quality of proof thatcurcumin prevents and treats a wide variety of cancer is truly excep-tional.

Cancer prevention alone should be a sufficient incentive toinclude curcumin in your daily supplement regimen.


C H A P T E R 4

Curcumin, Chronic Painand Arthritis

V irtually all of us experience occasional joint and back pain.With luck, it goes away with time, rest and perhaps an occa-

sional ice pack. Sometimes it does not.Each year, about 30 million of us visit a doctor complaining of

joint pain. Another 40 million or so visit a doctor looking for relieffrom back pain. Add in 1.5 million people with rheumatoid arthri-tis, 6.1 million with gout, 5 million with fibromyalgia and 1.5 mil-lion broken bones suffered every year by people with osteoporosisand you’ll see the magnitude of this painful problem.

Long-term musculoskeletal pain affects your entire being. Itdrains your energy and contributes to chronic stress, a conditionthat has myriad negative side effects, including obesity, metabolicdisorders, heart disease and perhaps even cancer. Chronic pain isoften linked with depression. Who wouldn’t be depressed in theface of unrelenting pain?

Joint pain and back pain are most often caused by deteriorationof the cartilage that cushion joints (including the spaces betweenthe vertebrae, causing back pain), causing bone to rub against boneand resulting in inflammation and pain. This can be caused by aninjury, but most often, it is the result of 40, 50, 60 years or moreof wear and tear on the joints.

For most of us, our first remedy is to reach for aspirin, ibupro-fen or naproxen. That can be a fatal mistake. NSAIDs (non-steroidal anti-inflammatory drugs) like aspirin, ibuprofen and

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naproxen plus a handful of prescription drugs like Celebrex,Anaprox, Feldene and Voltaren can cause serious toxicity problemsthat require hospitalization for as many as 200,000 Americans eachyear and kill over 20,000 people annually. Yet 60 million of us usethem regularly and doctors still happily prescribe them.

Exciting new human research confirms that curcumin is aseffective as some of the most popular non-steroidal anti-inflamma-tory (NSAID) arthritis drugs, including Voltaren and Celebrex,without the potentially life-threatening side effects. A combinationformula of BCM-95® Curcumin and a special form of the herbboswellia called BosPure™ was found to be more effective in painrelief and provided better mobility and longer walking times with-out pain for people with knee osteoarthritis, than the prescriptiondrug celecoxib (generic form of Celebrex), the number one pre-scribed osteoarthritis drug. This study was just published in Decem-ber of 2011 in the journal Osteoarthritis and Cartilage.

NSAIDs relieve inflammation by inhibiting the activity of aninflammation-causing enzyme called COX-2. That’s all well andgood, but they also inhibit a companion enzyme called COX-1,which protects the lining of the digestive tract and blood vessels.Therefore, without adequate COX-1 protection, you may haveulcers and leaking of the blood vessels.

THE GOLDEN KNIGHT RIDES AGAIN

It shouldn’t surprise you that curcumin and its formidable anti-inflammatory powers offer an effective and safe alternative to thesedangerous NSAIDs. Curcumin inhibits the COX-2 enzyme but doesnot affect healthy levels of COX-1.

Inflammation causes pain, so if you relieve inflammation, yourelieve pain. Not only does curcumin relieve inflammation andpain, it can actually help rebuild worn cartilage, restoring jointsto their youthful flexibility. Curcumin is also such a potent anti -oxidant that it can actually help repair the oxidative damage causedby inflammation.


Medicine Hunter Chris Kilham, who has conducted medicalresearch in more than 20 countries, is sometimes called “The Indi-ana Jones of Natural Medicine.” He says curcumin deserves“superstar status” among healing plants.

“Medicines should heal, not hurt. They should promote life,not take it away. In part, due to disappointment with drugs, andin part due to a belief that natural remedies are safer than mostpharmaceuticals, many people seek natural remedies to alleviatepain. But where do they look? Enter curcumin, a derivative ofturmeric root, that literally can erase pain quickly and powerfully,without negative effects,” says Kilham.

The research is very impressive:

Reduce inflammation: Biological indicators of inflammation were reduced by as much as 99% with curcumin, offering almost complete relief for chronic pain sufferers and providing a powerful promise for prevention and treatment of other diseases caused by inflammation.

Cartilage regeneration: Not only does curcumin help reduce theinflammation, it actually helps prevent the breakdown of cartilage(the cushions between joints), preventing arthritis from developingor worsening, as shown by Canadian researchers. At least one studyshows that curcumin can help build new cartilage cells, reversingwhat was once thought to be an incurable degenerative disease.

Pain relief: An Italian study showed that people diagnosed with kneeosteoarthritis were able to reduce their need for NSAIDs by 63%when they took curcumin. As a welcome side effect in this study, itwas discovered that curcumin produced a 16-fold reduction in par-ticipants’ blood levels of CRP, the protein that indicates high levelsof inflammation, which also predicts a high risk for heart attack.

Once again curcumin has proven to be superior to commonlyused pharmaceuticals in relieving joint pain and increasing walk-ing time among people with knee osteoarthritis. In a 2011 studypublished in the journal Osteoarthritis and Cartilage, patientswho took a 500 mg blend of BCM-95® Curcumin and BosPure™

CURCUMIN, CHRONIC PAIN AND ARTHRITIS r 19

boswellia twice daily had significantly better pain relief than thosewho took 100 mg of celecoxib (generic form of Celebrex) twice aday. The curcumin-boswellia blend equaled celecoxib in improvedjoint flexibility. However, Celebrex has serious negative side effects,including irregular heartbeat, depression, increased risk of heartattack and stroke, stomach and intestinal bleeding, chest pain,ulcers, severe abdominal pain, jaundice, one-sided weakness andmore. I cannot for the life of me understand why anyone wouldtake this drug when natural curcumin and boswellia offer betterresults and no serious side effects at all.

Rheumatoid arthritis: A landmark 2006 study from the Universityof Arizona takes the idea of inflammation a step further with thefinding that curcumin might prevent rheumatoid arthritis, anautoimmune disease. Another study showed that curcumin was atleast as effective as one commonly prescribed pain reliever forrheumatoid arthritis.

The most recent research published in the journal PhytotherapyResearch in March 2012 shows that people with rheumatoid arthri-tis taking 500 mg of BCM-95® Curcumin twice daily had as muchpain relief and improved mobility as those who received diclofenacsodium (generic form of the drug Voltaren, a pharmaceutical com-monly prescribed for people with rheumatoid arthritis) with a vast-ly superior safety profile. Side effects associated with Voltareninclude ulcers, bleeding in the stomach and gastrointestinal tract,life-threatening blood loss, irregular heartbeat, chest pain, faintingand many others. No side effects were reported in the patients whoreceived BCM-95® Curcumin.

CONCLUSION

If you suffer from occasional or continuous joint pain, like most ofus, you’ll discover that curcumin offers short- and long-term relief.You can find the same kind of pain relief as my sister, who has suf-fered from chronic back pain for decades and found relief with herfirst dose of curcumin.


C H A P T E R 5

Curcumin and Diabetes

Type 2 diabetes is the disease of the Western lifestyle. This dis-ease, once known as adult-onset diabetes, was considered the

province of the over-50 crowd. You know the ones I mean, the oneswith the potbellies, vegging out in front of the TV, munching onDoritos chased with half a gallon of Rocky Road.

Now it is the disease of teens raised on Big Macs and gallonsof Coke, 20-somethings with high cholesterol, 30-somethings witherectile dysfunction and 40-somethings with coronary bypasses.

Type 1 diabetes is usually diagnosed in children and is charac-terized by a malfunctioning pancreas that does not produce suffi-cient quantities of the body’s own insulin to properly utilize thenatural sugars in food.

Type 2 diabetes, on the other hand, is a lifestyle disease. Scien-tifically, it is characterized by the body’s inability to respond to theinsulin produced by the pancreas. This is called insulin resistance.

The American Diabetes Association reports that 25.8 millionAmericans suffer from the disease, 7 million of them undiagnosed.Another 79 million are considered “prediabetic,” meaning theyhave some blood sugar malfunction.

It’s important to note that the vast majority of people with type2 diabetes are obese. Alarmingly, the number of people with dia-betes in the U.S. has increased by 76% in the last 20 years in pacewith the increase in obesity.

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Just having to live with blood glucose testing, dietary restric-tions and diabetes meds with a wide variety of side effects is onlythe tip of the diabetes iceberg.

DEADLY COMPLICATIONS

The complications of diabetes are daunting:

• Heart disease is reported as a cause of death in 68% of peoplewith diabetes aged 65 and over.

• People with diabetes have a 2 to 4 times greater chance of dyingof heart disease or stroke than those without the disease.

• High blood pressure is reported in 67% of those with diabetes.

• Diabetes is the leading cause of new cases of blindness in peo-ple aged 29 to 74.

• Kidney failure attributed to diabetes accounts for 44% of all newcases. In 2008, the latest year for which statistics are available,more than 202,000 people with end-stage kidney disease due todiabetes were living on dialysis or with a kidney transplant.


• Nerve damage is experienced by 60 to 70% of people with dia-betes, often causing erectile dysfunction in men.

• Diabetes causes circulatory problems that led to 65,700 lowerlimb amputations in diabetics in 2008.

• Diabetes is listed as a contributing cause of death in more than231,000 deaths.

Science now generally accepts that diabetes is an inflammatorycondition, as is obesity. As you might well imagine, this is wherecurcumin comes into the picture.

THE GOLDEN KNIGHT REDUX

Remember the role of free radical oxygen molecules as underlyingcauses of most disease processes from Chapter 1?

Curcumin’s antioxidant and anti-inflammatory properties areespecially applicable to diabetes and its complications.

Here’s what the studies show curcumin can do:

Reduce glucose production in the liver: A Japanese study showsthat curcumin has the ability to reduce the liver’s natural produc-tion of glucose, which in healthy people is balanced by the pan-creas’s production of insulin to keep glucose levels steady.

Keep glucose out of red blood cells: Scientists treated red bloodcells to mimic diabetes, then exposed them to curcumin for just 24hours. The results: Curcumin normalized the cells in terms of sugarprocessing and prevented the formation of the fatty globules thatclog arteries.

Prevent the development of diabetes: A Columbia University studyshowed that mice with a predisposition toward diabetes and obe-sity given daily doses of curcumin were less likely to developimpaired blood sugar, insulin resistance and full-blown diabetesthan those that did not receive curcumin.

CURCUMIN AND DIABETES r 23

Lower blood sugar, increase insulin: Indian researchers found thatcurcumin contains a particularly powerful antioxidant, tetrahydro -curcumin, which lowers blood sugars, increases insulin in thebloodstream (meaning existing insulin is being properly used) andprotects against fatty deposits in the arteries indicative of heart disease that is very common in people with diabetes. Through itsanti-inflammatory action, several studies show that curcumin canresult in better blood sugar control and, therefore, a small, but significant decrease in body weight and fat, potentially reducingthe risk of Type 2 diabetes.

Promote wound healing: Curcumin also helps in the process ofwound healing, something that is especially important to peoplewith diabetes since their wound-healing capabilities are oftenimpaired, leading to infection and amputations. Curcumin shouldbe used at the time when the skin is beginning to re-form aroundthe wound and new skin is being laid down.

Protect kidneys: Curcumin has also been found to protect the kid-neys, which we know are vulnerable in people with diabetes, andto help prevent glaucoma and cataracts, common complicationsamong people with diabetes.

Reduce liver inflammation: Animal studies show that BCM-95®

Curcumin actually reduced liver inflammation, making the livers ofthe treated obese animals (cats in this case) behave like the livers ofnon-obese animals. Yes, these are “only” animal studies, butexperts like Dr. Ajay Goel of Baylor think that it is logical thatBCM-95® will have similar effects on humans, reducing fatty liverand obesity, among the greatest risks for diabetes.

Reverse diabetes: Probably the most exciting study came fromEgypt in 2008, when researchers discovered curcumin and a bonemarrow transplant reversed diabetes in mice with the disease.Researchers theorized that the anti-inflammatory and antioxidantproperties of curcumin enhanced the ability of the bone marrowtransplant to regenerate insulin-producing cells.


CONCLUSION

The evidence is abundantly clear: Curcumin has profound effectsagainst one of the most deadly diseases of our time. Its pathwaysof action are widely varied, and it is effective against a number ofthe complications of diabetes as well. While doctors are not yetready to tell every person with diabetes to take curcumin, they areprobably behind the research curve. If I had diabetes, wild horsescouldn’t keep me away from my curcumin. I don’t have diabetes,but curcumin is still a staple of my supplement regimen.

CURCUMIN AND DEPRESSION, DEMENTIA r 25

C H A P T E R 6

Curcumin and Memory:Alzheimer’s and Dementia

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Brain health is at the core of who we are as humans.If you have a healthy brain, you have an inquiring mind, you

are engaged in the world around you, and you communicate clear-ly with others and form nurturing relationships.

Brain chemistry malfunctions take place when, for unknownreasons, brain cells begin to die, resulting in impaired memory, alsoknown as dementia. It is a disease in itself and is not a normal con-sequence of aging.

Alzheimer’s disease is probably the best-known form of demen-tia, accounting for 50 to 70% of all cases of dementia, so the termsAlzheimer’s and dementia are often used interchangeably. Manypeople with Alzheimer’s show signs of dementia caused by strokesor mini-strokes called transient ischemic accidents (TIAs) as well.

Dementia can also be caused by chemical exposures, other neu-rological diseases like Parkinson’s and Creutzfeldt-Jakob (mad cowdisease), long-term depression, multiple strokes, AIDS, chronicdrug use, infections and toxic side effects of medications. It canalso be caused by head injuries, as we’ve learned through recentmedia coverage of compromised brain function in professionalfootball players and boxers who are exposed to relentless blows tothe head. For the most part these, like Alzheimer’s, are incurableand irreversible. Conventional medicine has little to offer in termsof treatment.

There are also forms of dementia that can be treated and poten-tially reversed, including those caused by a blood clot on the brain,a tumor that can be removed, hypothyroidism, hypoglycemia andvitamin B12 deficiency.

It is very difficult to diagnose dementia or to differentiate thespecific disease called Alzheimer’s, so if you or someone close toyou is showing signs of memory loss, it is essential to make a thor-ough investigation to determine if the dementia is caused by one ofthe factors that can be treated and reversed.

THE LONG GOODBYE

Over time, Alzheimer’s inevitably affects memory, thinking andbehavior. People with Alzheimer’s frequently experience personalitychanges, anxiety, anger and may even become combative and violent.

Alzheimer’s has often been called “The Long Goodbye,”because it takes such a terrible physical and emotional toll on itsvictims and their families, usually for years on end.

CURCUMIN AND MEMORY: ALZHEIMER’S AND DEMENTIA r 27

Curcumin stimulates electrical communication between brain cells.

The downhill memory slide takes its victims from normal com-petency with occasional memory lapses to the loss of the ability tofunction in the normal world to inevitable death with no apparentmindfulness. Sadly, conventional medicine offers no really effectivetreatment. The few pharmaceuticals on the market have minimaleffects even in slowing the progression of the disease.

The National Institutes of Health estimates that more than5 million Americans have Alzheimer’s. Most of them are over60, although there is an increasing rate of early onset Alzheimer’sthat can begin as early as the 30s. The frightening statistic is thatif you’re lucky to live to the age of 85, you have a 50-50 chanceof developing dementia.

Alzheimer’s is inevitably a fatal disease, but it rarely kills quick-ly. Mercifully, people with dementia often have other diseases thattake them away before the terrible onset of late-stage dementia.

BIOLOGY OF ALZHEIMER’S

Here’s a little painless biology that explains how normal brain cellswork:

I like to think of neurons, dendrites and synapses as an electri-cal system in the brain through which thought processes and con-scious and unconscious biological functions take place. Neurons,the brain cells, grow large finger-like projections called dendritesthat function very much like wiring in an electrical system. Eachneuron has at least one dendrite in and another out in this electri-cal grid that sends a charge to the next dendrite across a tiny spacecalled a synapse. Scientists once thought that we are born with allof the neurons and dendrites we will ever possess, but they’verecently learned that over our lifetimes we can grow new neuronsand even expand our network of dendrites exponentially in aprocess called neurogenesis. Some neurons may have hundreds oreven thousands of dendrites.

Continuing our analogy of the electrical wiring system, you cansee that if one wire becomes damaged, thousands of alternative


“electrical” pathways can allow the system to continue to functionwithout impairment.

How do you grow more dendrites and refresh your neuron sup-ply? No one is really sure, but there is evidence that the more youchallenge your brain, the more extensive your neuronal networkwill be.

Another process characteristic of Alzheimer’s is the formationof beta-amyloid plaques and tangles. The beta-amyloid plaquesare made of protein that accumulates around the neurons ratherthan being eliminated by the body, as they are in a healthy person,thereby damaging the function of the brain.

In addition, tangled proteins called tau fibers inside the neuronfurther impair the mental process.

These plaques and tangles and disrupted neuronal functionmost often occur in the hippocampus, the lower part of the humanbrain that is responsible for memory. For unknown reasons, Alz -heimer’s and other forms of dementia frequently affect the area ofthe hippocampus that controls short-term memory. That’s whyGrandma may have no idea what she ate for breakfast, but she canrecount in great detail the guest list and menu from a dinner party30 years ago.

Alzheimer’s is usually staged in seven levels, the seventh stagebeing inevitably fatal when the neuronal network has failed to theextent that bodily functions that require little or no thought (likeswallowing or coughing) become so impaired that their failure islife threatening.

The average life expectancy for someone with Alzheimer’s is8 to 10 years from the onset of symptoms, although it may take several years to obtain a diagnosis.

YES, IT CAN BE INHERITED—OR NOT

There is a genetic component of Alzheimer’s, both with late onsetand the increasingly diagnosed early onset. Scientists have identifiedthe genetic component, called APOE that can forecast a person’s


risk for the disease later in life. But the presence of the APOE geneis not at all predictive that the carrier of the gene will develop thedisease. In fact, many people who do have the APOE gene neverdevelop Alzheimer’s, and conversely, many without the geneticcomponent do develop it.

Baby Boomers experiencing the emotionally and financiallydraining farewell of their grandparents and parents are under-standably concerned about their own futures.

Prevention and slowing mental deterioration in the early stagesof Alzheimer’s is where BCM-95® Curcumin may be the most help-ful, according to pioneering Alzheimer’s researcher Ralph Martins,head of Australia’s Sir James McCusker Unit for Alzheimer’s Dis-ease Research for more than 20 years.

For most people, Dr. Martins says, “I think curcumin shouldplay an important role in slowing down the disease or possibly pre-venting it.” He adds, “In terms of curcumin’s ability to slow downthe progression of preclinical Alzheimer’s disease, there is now verystrong evidence from animal trials that curcumin markedly lowersthe level of beta-amyloid in the brain and does it primarily byaffecting its aggregation (clumping of the plaque) and facilitating itsclearance (elimination from the body). In addition, curcumin is apowerful antioxidant and thus plays a significant role in reducingbrain damage caused by oxidative stress.”

Dr. Martins is currently engaged in human studies using BCM-95® Curcumin to verify this preliminary work.

OTHER MEANS OF PREVENTION

Increased physical and mental activities have been shown to keepbrain cells active, improve circulation and stave off dementia. Stressmanagement and what the Alzheimer’s Research and PreventionFoundation calls “brain aerobics” (challenging your brain to activ-ities outside your norm—think Sudoku or writing haiku) are alsoimportant elements in preventing dementia.

Several studies also show the healthy Omega-3 fats from fish


are key components in brain health and memory preservation as isa healthy diet rich in antioxidants like berries, green leafy vegeta-bles, nuts, seeds and citrus fruits.

While there are several anti-dementia pharmaceuticals on themarket, they do not reverse dementia and they have limited effec-tiveness in slowing its progress.

THE GOLDEN KNIGHT RIDES AGAIN

Curcumin’s unique ability to cross the blood-brain barrier meansthat it can affect brain chemistry and the survival mechanisms ofbrain cells (neurons), producing preventive and healing effects thatfew other nutrients can offer.

Curcumin, and particularly BCM-95® Curcumin, holds greatpromise for those with dementia and particularly for people with ahistory of Alzheimer’s in their families. There has been extensiveresearch in this area (a search of curcumin+dementia in the Nation-al Institutes of Health database turns up 134 studies). The enthusi-asm for the results is becoming intense.

Compared to the Western world, there is a much lower rate ofAlzheimer’s disease in India, where curcumin is eaten in large quan-tities in the curries that are a staple of the Indian diet. In fact, therate of Alzheimer’s in India among people ages 70 to 79 is aboutone-quarter of the rate in the U.S. where curcumin is rarely includ-ed in the diet.

Even eating a small amount of curcumin seems to have aneffect. One study showed better memory among 60- to 93-year-olds who ate curry just once a month than among those who neverate it.

Here’s a fascinating story about Indian people who tend to eatcurry two or three times a day, so their dietary intake of curcuminis exceptionally high:

Researchers conducting autopsies on the brains of Indians whodied of all causes found that there was an unusual yellowish colorin their brain stem (hippocampus) tissue. This color, not seen in


people of other ethnicities, was taken as proof that curcumin indeedcrosses the blood-brain barrier and that large quantities of it areactually absorbed into the brain tissue.

Here are a few of the most interesting research results on cur-cumin and the brain:

Grow new brain cells: Until recently, scientists believed that it wasimpossible to grow new brain cells, but they busted that myth withthe discovery of neurogenesis, the scientifically validated creationof new brain cells. University of Florida researchers have now con-firmed that curcumin stimulates the birth of new neurons, particu-larly in the hippocampus, the seat of memory in the human brain.

Protect brain cells: Authors of a study published in the journal Cur-rent Alzheimer’s Research were enthusiastic about antioxidantproperties of curcumin to prevent brain cell deterioration anddeath. Inflammatory cells called cytokines have a role in speedingup Alzheimer’s, and the abilities of curcumin to inhibit the COX-2enzyme can help protect those brain cells.

Destroy plaques and tangles: Scientists at UCLA called curcumin“anti-amyloid” for its ability to overcome the beta-amyloid proteinthat forms the plaques and tangles. They also noted that peoplewith Alzheimer’s show signs of inflammation in their brains andcredit curcumin’s anti-inflammatory properties with an ability toaddress that problem. Another UCLA animal study showed cur-cumin supplements reduced substances believed to cause plaqueby 43 to 45%. Some researchers have suggested curcumin bindsdirectly to plaques and eliminates them.

The most exciting new research on curcumin, and particularlythe BCM-95® formulation, suggests that curcumin helps dissolvethose beta-amyloid plaques that are widely believed in the scientificcommunity to cause the neuronal “short-circuit” that results in mem-ory loss indicative of Alzheimer’s disease and other forms of dementia.

The 34 participants in this study published in the Journal ofPsychopharmacology had all been diagnosed with probable or possible Alzheimer’s disease based on criteria set by the National


Institute of Neurological and Communicative Disorders andStroke–Alzheimer Disease and Related Disorders Association.

They were given either a placebo or one or four grams of BCM-95® Curcumin. There were few side effects and, interest ingly,the most side effects occurred in the placebo group.

Researchers commented on the resulting increased levels ofbeta-amyloid in the bloodstream as indicative that the beta-amyloidplaque formations in their brains were dissolving and the blood-stream was carrying them away for waste disposal.

In addition, BCM-95® has been selected for study in a ground-breaking, exciting, year-long Australian clinical study searching forways to prevent or delay the expected declines of Alzheimer’s dis-ease, being conducted by renowned Australian researcher RalphMartins, Ph.D., who directed the study on beta-amyloid plaquementioned previously on page 30.

As head of the Sir James McCusker Unit for Alzheimer’s Dis-ease Research for over 20 years, Director of the Centre of Excel-lence for Alzheimer’s Disease Research and Care, Director andInaugural Chair for Ageing and Alzheimer’s Disease at EdithCowan University in Perth, Australia, Dr. Martins is working todevelop an early diagnostic blood test in order to effectively preventand/or treat this devastating degenerative brain disease.

In addition, Dr. Martins and his team are working to substan-tiate their theory that the presence of curcumin in the retina of theeye, when it is bound to the beta-amyloid plaque, may help doctorsdiagnose Alzheimer’s in its earliest stages and perhaps reverse thedisease process with more curcumin. I am very excited about Dr.Martins’ work and look forward to results that will change the faceof Alzheimer’s disease, prevention, diagnosis and treatment in thenot-too-distant future.

Curcumin studies in animal models of Alzheimer’s disease havedemonstrated that it can play a significant role in the destructionof beta-amyloid plaque. It is also a powerful antioxidant, with anORAC value of 1.5 million per 100 grams, as determined by theUnited States Department of Agriculture (USDA). Other studies


have shown that curcumin plays a role in neuronal regeneration.All these properties contribute to its potential utility in addressingthis brain disease.

“I chose BCM-95® Curcumin for my human studies because ithas published human bioavailability data,” says Dr. Martins.“Therefore, I can use a reasonable amount and expect that theserum levels will achieve a therapeutic range for a significant peri-od of time.”

Improve memory in people with Alzheimer’s: This exciting Indianstudy explores multiple ways in which curcumin not only preventsAlzheimer’s and slows the progression of the disease, but actuallyimproves memory in people already diagnosed with the disease.

Chelating heavy metals: The same Indian study says that curcuminhelps eliminate heavy metals from brain cells and shields the cellsfrom heavy metal contamination. These heavy metals have longbeen implicated in Alzheimer’s and dementia.

CONCLUSION

I’m reluctant to use superlatives in a book like this, but I am great-ly excited about the power of curcumin to protect the brain and toprevent, treat and even reverse dementia and Alzheimer’s througha broad network of chemical pathways. Although I would cautionyou that most of these studies are done at the cellular level or onanimals, and human studies are just getting underway, there areample reasons for encouragement.

Although doctors are highly unlikely to recommend curcuminfor the treatment of these brain-related diseases, if I had a loved onesuffering from one of them, I’d be very eager to give highlyabsorbable BCM-95® Curcumin a try.


C H A P T E R 7

Curcumin, Depression andOther Brain Disorders

Curcumin’s value in treating dementia and Alzheimer’s diseaseopens the door to its considerable value in treating and pre-

venting a variety of other malfunctions of the brain and the neuro-transmitter system.

DEPRESSION

Over a lifetime, 16.5% of the U.S. adult population (18.8 millionpeople) suffers from a major depressive disorder and 30% of thosecases are so severe that they impair the ability to work or even tofunction in the world in normal terms.

We know that women are 70% more likely to develop depres-sion, that Caucasians have a 40% higher risk for depression thanAfrican-Americans and that people between the ages of 18 and 29are at much greater risk of major depressive disorders than peopleover 60.

Depression affects children as well. Government statistics show4.7% of 13- to 18-year-olds suffer from severe mood disorders andgirls are nearly twice as vulnerable as boys. The rate of teen depres-sion is increasing by an alarming 23% per year.

We’re not talking about the occasional day or even days of feeling blue. We’re not talking about the normal ups and downsof life, the loss of a relationship, the loss of a job or even the lossof a loved one.

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Depressive disorder is a crushing inability to cope with life andthe world. Yet only about half of its sufferers get treatment and80% of the treatment that conventional medicine offers is com-pletely ineffective.

Standard medical treatment for depression is usually a series ofantidepressant pharmaceuticals with a high risk of serious sideeffects and little or no effect. Research shows that antidepressantswork for only 35 to 45% of the population, and some figures sug-gest the effectiveness rate is as low as 30%. Worse yet, antidepres-sants like Prozac, Paxil and Zoloft have been linked to suicide,violence, psychosis, abnormal bleeding and brain tumors.

What causes depression? Certainly short-term depression canbe the result of life events. Long-term trauma, such as sexual abuseand a family history of depression can also be factors.

Dr. Hyla Cass, a cutting-edge integrative physician with a spe-cialty in psychiatry, believes that the cause of depression is oftenbiochemical, an imbalance in brain chemistry.

The answer, says Dr. Cass in her book Natural Highs: FeelGood All the Time, is in “a variety of nutrients that both makeup and fuel the brain, nervous system and neurotransmitters. So alow mood may have less to do with past trauma or a faulty beliefsystem than with deficient nutrients.”

“Mood-lifting serotonin, motivating noradrenaline and sleep-enhancing tryptophan are the neurotransmitters most often defi-cient in people with depression,” says Dr. Cass.

You guessed it: Here comes the Golden Knight on his chargeragain, offering solutions to brain imbalances that are at the foun-dation of major depression. Not only does curcumin enhance nora-drenaline and tryptophan levels, but it also increases the productionof dopamine, another neurotransmitter that controls emotionalresponse and the ability to experience pleasure and pain.

Numerous studies underscore curcumin’s ability to improve lev-els of neurotransmitters and thereby improve mood.

Many people stumble on curcumin’s antidepressant actionwhen they take it for another condition, most typically to address


joint pain. The action is so subtle that some users have writtenthat they didn’t realize their depression had disappeared until theystopped taking curcumin and the depression returned.

Here are highlights of the research on curcumin and depression:

Increases serotonin and dopamine levels: Several studies supportcurcumin’s ability to boost mood by increasing levels of mood-enhancing neurotransmitters. At least one study adds that curcum-in combined with some antidepressant prescription drugs improvestheir effectiveness.

Acts like pharmaceutical drugs without the risks: Exciting newresearch shows that BCM-95® Curcumin is as effective as the popular antidepressant pharmaceuticals Prozac (fluoxetine) andTofranil (imipramine), without the side effects associated with thepharmaceutical drugs that include weight gain and loss, increaseddepression and increased suicidal tendencies. Another interestingfinding published in 2011 showed that BCM-95® Curcumin didnothing to increase the effectiveness of the two pharmaceuticalantidepressants, but did just as well as each of them on its own.The bottom line: If you suffer from depression, it is worth a try togo with BCM-95® Curcumin, with the permission of your healthcare professional. Please don’t stop taking your antidepressantscold turkey because it can cause some serious side effects like dra-matic moods swings, a worsening of the underlying depression orother condition, extremely vivid dreams, aggression and suicidaltendencies.

Generates new brain cells: Curcumin can actually help in the for-mation of new nerve cells, called neurogenesis, helping create ahealthy balance of the numerous neurotransmitters needed for ahealthy brain, better memory and a positive mood.

Antioxidant and anti-inflammatory mood improvement: Indianresearchers are clearly enthusiastic about curcumin. Several studiesfurther the body of evidence in favor of curcumin’s positive effectson mood.

CURCUMIN, DEPRESSION AND OTHER BRAIN DISORDERS r 37

OTHER BRAIN-PROTECTIVE FUNCTIONSOF CURCUMIN

Curcumin’s ability to relieve depression and dementia are consid-erable, but there’s more in the realm of scientific research on cur-cumin’s brain-protective effects:

Blocks brain tumor formation: Researchers in New York discov-ered that injected curcumin blocks the formation of cancerous braintumors in mice.

Anti-convulsant: An animal study from India found that curcuminsupplements stop epileptic seizures.

Protects brain cells from stroke damage: Oxygen deprivation is themain cause of post-stroke brain damage and disability. A Universi-ty of Missouri animal study showed that injected curcumin givenfor two months after a stroke greatly diminished the death of braincells. Another study showed that after a stroke, curcumin helpedprevent damage to the all-important blood-brain barrier, minimiz-ing the risk of infection and other types of brain damage.

Counters effects of traumatic brain injury: UCLA animal research -ers found that a diet high in curcumin greatly reduced brain dam-age and cognitive impairment after a traumatic brain injury.

Treatment for Parkinson’s disease: Parkinson’s disease is a degen-erative disease of the central nervous system that includes move-ment-related impairment, including shaking, slowness of movementand rigidity of limbs. In its advanced state, Parkinson’s can includedementia and behavioral problems.

Modern medicine treats the symptoms of Parkinson’s, sincethere is no known cure.

Inflammation is certainly a part of Parkinson’s, and we alreadyknow that curcumin is a powerful anti-inflammatory and anti -oxidant. In addition, 2012 research from the Northeast Ohio Med-ical University suggests that curcumin has neuroprotective elementsas well, particularly in containing the protein accumulations like


the plaques and tangles found in Alzheimer’s. Researchers in thatstudy said, “Curcumin possesses therapeutic potential in the ame-lioration of a host of neurodegenerative ailments as evidenced byits antioxidant, anti-inflammatory and anti-protein aggregationeffects.”

Who knows what the future holds, but this research may even-tually show curcumin’s value in treating other neurodegenerativediseases like multiple sclerosis and ALS.

In another study, Indian researchers concluded that curcuminholds therapeutic potential for people with Parkinson’s diseasebecause of its antioxidant properties, especially those that helprebuild glutathione levels in cells, enhancing nutrient metabolismand immune response.

CONCLUSION

If you or a loved one suffer from depression, or other brain disor-ders mentioned in this chapter, run—don’t walk—to your nearesthealth food store and get yourself some BCM-95® Curcumin. Youhave nothing to risk and everything to gain.

Next step: If you are taking prescription antidepressants, sched-ule an appointment with your doctor. Show him or her this bookand ask how to wean yourself from the drugs so you can determineif side-effect free curcumin will work better for you.

CURCUMIN, DEPRESSION AND OTHER BRAIN DISORDERS r 39

C H A P T E R 8

Curcumin andDigestive Disorders

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Time after time, curcumin has proven its value in treating awide variety of digestive disorders, largely because of its anti-

inflammatory effects.Digestive disorders range from mild indigestion to life-control-

ling irritable bowel syndrome to life-threatening diseases like ulcer-ative colitis and colorectal cancer.

Each year, 62 million Americans are diagnosed with some formof digestive disorder.

Irritable bowel syndrome, a complex and unpredictable basketof painful problems ranging from diarrhea to constipation andcramping, bloating and pain, goes largely undiagnosed with an esti-mated 75% of sufferers not getting medical treatment at all.

Colorectal cancer kills about 150,000 people every year, andulcerative colitis and Crohn’s disease make life a living hell for140,000 Americans.

Liver disease is included in this category because of the liver’skey role in the digestive process.

HERE COMES THE GOLDEN KNIGHT AGAIN

Because inflammation is a major factor in all digestive disorders,curcumin is predictably very effective in helping prevent, treat andheal many digestive problems.

Herbalists consider curcumin to be a digestive and a bitter,which means it helps ease digestion and aids liver function.

It also stimulates bile production in the liver and gallbladderand improves the ability to digest fats.

Here’s a listing of various digestive disorders and how curcum-in can help:

Ulcerative colitis: A Japanesestudy, which involved humansubjects, a rarity in curcum-in research to this point, sug-gests curcumin supplementsare a safe way of preventingrecurrences of the diseaseand reducing the side effects,which include severe bleed-ing, ruptured colon, dehy-dration and liver disease inthe small intestine.

Crohn’s disease: Researchersat the MD Anderson CancerCenter in Houston recom-mend we “get back to ourroots” and take advantage ofthe anti-inflammatory effectsof curcumin for many dis-eases, including Crohn’s, an inflammatory disease usually affectingthe large and small intestines. Crohn’s and ulcerative colitis aresometimes called inflammatory bowel disease.

Colon cancer: We’ve already examined curcumin’s anticancer prop-erties in Chapter 3, but it’s worth mentioning it again here. A land-mark study from the American Health Foundation shows thatcurcumin interferes with the process by which malignant colontumors develop, stopping them before they become dangerous.

CURCUMIN AND DIGESTIVE DISORDERS r 41

The human liver (top) and digestive system.

Irritable bowel syndrome: Irritable bowel syndrome is an unpleas-ant cluster of problems that fluctuate between diarrhea and consti-pation with abdominal cramps, bloating and gas in the mix. Astudy from the Medical College of Wisconsin helps us understandbetter the anti-inflammatory capabilities of curcumin, which stopthe growth of additional blood vessels to feed the inflamed area inthe digestive tract. This process, called angiogenesis, is also part ofthe process by which cancerous tumors get their blood supply,enabling them to grow.

Familial adenomatous polyposis: In a study, published in the Jour-nal of Clinical Gastroenterology and Hepatology, five patients withan inherited form of precancerous polyps in the lower bowelknown as familial adenomatous polyposis (FAP) were treated withregular doses of curcumin and quercetin (another powerful anti -oxidant found in onions and garlic) during an average of sixmonths. The average number of polyps dropped 60.4 percent, andthe average size dropped by 50.9 percent.

Liver damage: An interesting Finnish animal study involved feed-ing rats a diet that simulated high alcohol consumption. Animalsgiven curcumin at the same time had none of the signs of liver dam-age normally associated with alcoholism. Researchers theorize thatcurcumin blocks a molecule called NFkB, which is responsible forinflammation and tissue death. Another study showed that animalswith 70% of their livers removed regenerated new liver tissue in aslittle as 24 hours with the help of curcumin.

CONCLUSION

Once again, curcumin proves its considerable value in fightinginflammation with remarkable results in treating, preventing andstopping the progress of a variety of digestive disorders. The resultsin treating and preventing liver disease, a potentially fatal affliction,are even more remarkable.


C H A P T E R 9

Curcumin and OtherDiseases

Looking back at the previous chapters, it seems like there is noth-ing that curcumin can’t prevent or treat. While that’s not exact-

ly true, there are several other diseases for which curcumin is highlyeffective, yet they don’t fall neatly into the categories of the otherchapters. Nevertheless, they are well worth mentioning.

So here’s the “grab bag” of other ways curcumin can be enor-mously helpful in protecting:

Lungs: Existing drugs have not been shown to be effective in thetreatment of lung conditions resulting from occupational and environmental exposures to mineral dusts, airborne pollutants, cigarette smoke, chemotherapy, radiotherapy and other causes ofacute and chronic inflammatory lung disease. Several animal stud-ies show that curcumin minimizes lung injury and fibrosis causedby radiation, chemotherapeutic drugs and toxic substances. Theresearchers also note that studies support the conclusion that curcumin plays a protective role in chronic obstructive pulmonarydisease, acute lung injury, acute respiratory distress syndromeand allergic asthma. A recent animal study from the United ArabEmirates confirms the usefulness of curcumin in protecting againstthe toxic effects of air pollution.

Kidneys: When Indian researchers artificially induced kidney dis-ease in animals, they found that curcumin protected them from

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the toxic buildup that occurs when kidneys can no longer filter theblood. The study also showed that the antioxidants in curcuminprotected kidneys against injury.

Eyes: Another Indian study showed that the growth of cataracts inanimals with diabetes was significantly slowed when the animalswere given curcumin supplements. Researchers theorize that thissame protection can be extended to human cataracts that occurwhen the lens of the eye becomes cloudy. It is common in olderpeople.

Want more? Here is a handful of other diseases that curcuminmay help treat or prevent:

Obesity: Obesity is such a huge problem that it probably deservesits own chapter or even its own book. Two-thirds of Americans areoverweight, of which one-third are obese. Anything that can helpwith weight control is welcome. Through its anti-inflammatory


Immune system: white blood cells attack viral invaders.

action, several studies show that curcumin can result in betterblood sugar control and, therefore, a small but significant decreasein body weight and fat. Perhaps more important, it also increaseslevels of a protein called adiponectin that are usually low in obesepeople. By raising adiponectin levels, normal weight can return.Curcumin also helps cut off blood supply to excess fat cells, reduc-ing their size and number.

Recent research published in the British Journal of Nutrition inlate 2011 showed that BCM-95® Curcumin reduced liver inflam-mation, neutralizing the risk for a fatty liver associated with obesi-ty. So, not only does curcumin help keep weight and blood sugarunder control, it can reduce the inflammatory marker for poten-tially fatal liver disease and lessens the risk for a wide variety of dis-eases, including diabetes, heart disease and cancer.

Multiple sclerosis: This progressive neurological disease eventuallyleads to complete disability. Researchers theorize that the sameproperties in curcumin that protect brain cells may also be helpfulin protecting the muscle fibers that are affected by multiple sclero-sis (MS). In a Vanderbilt animal study, animals with an MS-like illness showed no signs of the disease after being treated with cur-cumin while those that did not get curcumin became paralyzed.

Immune system: In particular, studies on HIV show that curcuminslows the ability of the virus to duplicate itself and spread, reduc-ing the viral load on people whose immune systems are alreadyseverely compromised. This human study reduced the viral load in57.8% of the participants. In addition, a Kenyan epidemiologicalstudy of people of Indian descent (who eat curry) and those ofAfrican descent (who don’t eat curry) showed that those of Africandescent were far more likely to contract HIV.

CONCLUSION

This chapter demonstrates the scope of the potential for curcuminto create profound biological changes and enormous benefits to

CURCUMIN AND OTHER DISEASES r 45

human health. As mentioned in earlier chapters, there are few human studies. Most of the studies are lab studies on cells or ani-mals, and it is not certain that they can translate to human bene-fits. Yet the promise is so great that it is well worth adding curcumin, the right kind of curcumin, to your daily supplement regimen.


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Antony B, Kizhakedath et al. Clinical evaluation of a herbal product (Rhulief™) in themanagement of knee osteoarthritis. Abstract 316. Osteoarthritis Cartilage. 2011; 19(S1):S145-S146

Rao TS, Basu N et al. Anti-inflammatory activity of curcumin analogues. Indian J MedRes. 1982 Apr;75:574–578.

Funk JL, Ovarzo JN et al. Turmeric extracts containing curcuminoids prevent experi-mental rheumatoid arthritis. J Nat Prod. 2006 Mar;69(3):351–355.

Aggarwal BB, Sung B. Pharmacological basis for the role of curcumin in chronic diseases:an age-old spice with modern targets. Trends Pharmacol Sci. 2009; 30:85–94.

Liacini A, Sylvester J et al. Induction of matrix metalloproteinase-13 gene expression byTNF-alpha is mediated by MAP kinases, AP-1, and NF-kappaB transcription factors inarticular chondrocytes. J. Exp Cell Res. 2003 Aug 1;288(1): 208–217.

Chapter 5Fujiwara H, Hosokawa M et al. Curcumin inhibits glucose production in isolated micehepatcytes. Diabetes Res Clin Pract. 2008 May;80(2):185–91. Epub 2008 Jan 24.

Weisberg SP, Leibel R et al. Dietary Curcumin Significantly Improves Obesity-AssociatedInflammation and Diabetes in Mouse Models of Diabesity. Endocrinology. 2008Jul;149(7):3549–58. Epub 2008 Apr 10.

Kulkarni SK, Chopra K. Curcumin the active principle of turmeric (Curcuma longa), ame-liorates diabetic nephropathy in rats. Clin Exp Pharmacol Physiol. 2006 Oct;33(10):940–945.

Chapter 6Depression

Sanmukhani J, Anovadiya A et al. Evaluation of antidepressant like activity of curcuminand its combination with fluoxetine and imipramine: an acute and chronic study. Acta PolPharm. 2011 Sep-Oct;68(5):769–75.

Garcia-Alloza M, Borrelli LA et al. Curcumin labels amyloid pathology in vivo, disruptsexisting plaques, and partially restores distorted neurites in an Alzheimer mouse model,J. Neurochem. 102 (2007) 1095–1104.

Baker CB. Quantitative Analysis of Sponsorship Bias in Economic Studies of Antidepres-sants. The British Journal of Psychiatry. 2003, 183: 498–506.

Kulkarni S, Dhir A et al. Potentials of curcumin as an antidepressant. ScientificWorld-Journal. 2009 Nov 1;9:1233–41.

Kulkarni S, Bhutani MK et al. Antidepressant activity of curcumin: involvement of sero-tonin and dopamine system. Psychopharmacology (Berl). 2008 Dec;201(3): 435–42. Epub2008 Sep 3.

Dementia

Baum L et al. Six-month randomized placebo-controlled, double-blind, pilot clinical trialof curcumin in patients with Alzheimer’s Disease. Journal of Clinical Psychopharmacolo-gy. Vol 28, Number 1, Feb 2008 pg 110–114


Xu Y, Ku B et al. Curcumin reverses impaired hippocampal neurogenesis and increasesserotonin receptor 1A mRNA and brain-derived neurotrophic factor expression in chron-ically stressed rats. Brain Res. 2007 Aug 8;1162:9–18. Epub 2007 Jun 21.

Lim GP, Chu T et al. The curry spice curcumin reduces oxidative damage and amyloidpathology in an Alzheimer transgenic mouse. J Neurosci. 2001 Nov 1; 21(21):8370–77.

Chapter 7Bundy R, et al. Turmeric extract may improve irritable bowel syndrome symptomologyin otherwise healthy adults: a pilot study. J Altern Complement Med. 2004 Dec;10(6):1015–18.

Kawamori T, et al. Chemopreventive effect of curcumin, a naturally occurring anti-inflam-matory agent, during the promotion/progression stages of colon cancer. Cancer Res.1999;59:597–601.

Chapter 8Uysal KT, Wiesbrock SM et al. Protection from obesity-induced insulin resistance in micelacking TNF-alpha function. Nature. 1997, 389:610–614.

Leray V, Freuchet B et al. Effect of citrus polyphenol and curcumin-supplemented diet oninflammatory state in obese cats. Br J Nutr. 2011 Oct;106 Suppl 1:S198–201.]

Lago F Dieguez C et al. Adipokines as emerging mediators of immune response andinflammation. Nat Clin Pract Rhematoll. 2007 3:716–724.

Awasthi S, Srivatava SK, Piper JT, Singhal SS, Chaubey M, Awasthi YC. Curcumin pro-tects against 4-hydroxy-2-trans-nonenal-induced cataract formation in rat lenses. Am JClin Nutr. 1996 Nov;64(5):761–766.

Rai D, Yadav D et al. Design and development of curcumin bioconjugates as antiviralagents. Nucleic Acids Symp Ser (Oxf). 2008;(52):599–600.

Bright JJ. Curcumin and autoimmune disease. Adv Exp Med Biol. 2007; 595: 425–451.

Chapter 9Benny M, Antony B. Bioavailability of BioCurcumax™ (BCM-95®). Spice India. Septem-ber, 2006:11–15.

Merina B, Iyer VS, et al. A pilot cross-over study to evaluate human oral bioavailabilityof BCM-95CG (Biocurcumax), a novel bioenhanced preparation of curcumin. Ind J PharmSci. 2008;70(4):445–449.

Poster presentation. Oral Bioavailability of BCM-95® Curcumin in Dogs. 2009 ACVIMForum/Canadian VMA Convention: June 3–6, 2009; Montréal, Québec, Canada.]

Antony B, Merina B et al. A pilot cross-over study to evaluate human oral bioavailabili-ty of BCM-95® CG (Biocurcumax) a novel bioenhanced preparation of curcumin. Ind JPharm Sci. 2008;70(4):445–450.

Bhardwaj R, Glaeser H et al. Piperine, a Major Constituent of Black Pepper, InhibitsHuman P-glycoprotein and CYP3A4. The Journal of Pharmacology and ExperimentalTherapeutics. 2002 Aug;302(2):645–650.

REFERENCES r 49

About the Author

50

Dr. Jan McBarron received her M.D. from Hahnemann Universityin Philadelphia and was the fourth woman in the country tobecome board certified in bariatric medicine. She is a member ofthe American Medical Association and the American Society ofBariatric Physicians. She volunteered with the 1996 Olympics, hasbeen honored by the Girl Scouts as a “Woman of Achievement”and the Natural Products Association awarded her the “Clinicianof the Year” for 2010.

While practicing bariatric and preventive medicine, Dr. McBar-ron became disenchanted with the mainstream allopathic medicalsystem and its side effects. She subsequently earned a doctorate innaturopathic medicine and is one of the elite few to hold both med-ical and naturopathic degrees. She believes this enables her to seethe complete picture and offer the best in complementary medicine.

Dr. McBarron taught at Columbus State University, writesfor several newspapers and has appeared on numerous radio andtelevision interviews. She is the author of several books includingthe best-selling Flavor Without Fat, Being a Woman Naturally,Hormonal Harmony and The Peachtree Diet.

In addition to her private medical practice, Georgia Bariatricsin Columbus, GA, Dr. McBarron co-hosts the #1 nationally syndi-cated health talk radio show “Duke and The Doctor,” with herhusband, Duke Liberatore. Talkers Magazine has ranked them inthe top 100 most important radio hosts in America. They arebroadcast in over 125 markets nationwide. For a list of their radiostation affiliates visit www.dukeandthedoctor.com.

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