This episode is one of the chapters of the new second edition of my bestselling book for experienced weightlifters, Beyond Bigger Leaner Stronger, which is live now at www.bblsbook.com.
In this book, you’ll learn science-based and time-proven formulas for eating and training that’ll help you shatter muscle and strength plateaus, set new personal records, and build your best body ever.
And better yet, you’ll do it without following restrictive or exotic diets, putting in long hours at the gym, or doing crushing workouts that leave you aching from tip to tail.
Also, to celebrate this momentous occasion, I’m giving away over $6,000 of glorious goodies, including . . .
- 30-minute Zoom call with yours unruly
- Vitamix blender
- WHOOP fitness tracker
- $200 Lululemon gift card
- One month of Legion VIP coaching
- Inzer weightlifting belt
- And much more . . .
All you have to do for a chance to win is…
- Head over to bblsbook.com, and buy a copy of BBLS 2.0 (any format)
- Forward the receipt email to [email protected]
. . . and voila, you’re entered in the giveaway.
You have to act fast, though, because the launch bonanza ends and the winners will be chosen on October 16th.
You can also increase your chances of winning by buying extra copies of the book (any formats). Specifically . . .
- If you buy 3 copies, you’ll get 5 giveaway entries (+400% chance to win).
- If you buy 5 copies, you’ll get 8 giveaway entries (+700% chance to win).
- If you buy 10 copies, you’ll get 15 giveaway entries (+1400% chance to win) plus an autographed copy of the book.
So, for instance, if you buy the paperback, ebook, and audiobook, you’ll get 5 entries to win, and if you buy 3 paperbacks as well as the ebook and audiobook, you’ll get 8 entries, and so forth.
And what are you going to do with extra books, you’re wondering?
You could give them to your workout buddies, donate them to your local library, hurl them at unpleasant children, I don’t know—there are so many options when you think about it.
Anyway, to learn more about the giveaway and get your copy of Beyond Bigger Leaner Stronger 2.0, head over to www.bblsbook.com.
Alright, let’s get to the episode.
Oh and if you like this episode and want to get notified when a new one goes live, head on over to Spotify, iTunes, Stitcher, YouTube, Soundcloud, Podbean, or Google Play and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!
Timestamps:
6:26 – Fish
10:57 – Garlic
13:55 – Blueberries
15:17 – Cranberries
17:18 – Oats
19:48 – Cruciferous vegetables
23:11 – Black seeds
Mentioned on the show:
Beyond Bigger Leaner Stronger 2.0
What did you think of this episode? Have anything else to share? Let me know in the comments below!
+ Scientific References
- Maier, A., Chabanet, C., Schaal, B., Issanchou, S., & Leathwood, P. (2007). Effects of repeated exposure on acceptance of initially disliked vegetables in 7-month old infants. Food Quality and Preference, 18(8), 1023–1032. https://doi.org/10.1016/j.foodqual.2007.04.005
- Qidwai, W., Hamza, H. Bin, Qureshi, R., & Gilani, A. (2009). Effectiveness, safety, and tolerability of powdered Nigella sativa (kalonji) seed in capsules on serum lipid levels, blood sugar, blood pressure, and body weight in adults: results of a randomized, double-blind controlled trial. Journal of Alternative and Complementary Medicine (New York, N.Y.), 15(6), 639–644. https://doi.org/10.1089/acm.2008.0367
- Khader, M., & Eckl, P. M. (2014). Thymoquinone: An emerging natural drug with a wide range of medical applications. Iranian Journal of Basic Medical Sciences, 17(12), 950–957. https://doi.org/10.22038/ijbms.2015.3851
- Kuebler, U., Arpagaus, A., Meister, R. E., von Känel, R., Huber, S., Ehlert, U., & Wirtz, P. H. (2016). Dark chocolate attenuates intracellular pro-inflammatory reactivity to acute psychosocial stress in men: A randomized controlled trial. Brain, Behavior, and Immunity, 57, 200–208. https://doi.org/10.1016/j.bbi.2016.04.006
- Taub, P. R., Ramirez-Sanchez, I., Patel, M., Higginbotham, E., Moreno-Ulloa, A., Román-Pintos, L. M., Phillips, P., Perkins, G., Ceballos, G., & Villarreal, F. (2016). Beneficial effects of dark chocolate on exercise capacity in sedentary subjects: Underlying mechanisms. A double blind, randomized, placebo controlled trial. Food and Function, 7(9), 3686–3693. https://doi.org/10.1039/c6fo00611f
- Francis, S. T., Head, K., Morris, P. G., & Macdonald, I. A. (2006). The effect of flavanol-rich cocoa on the fMRI response to a cognitive task in healthy young people. Journal of Cardiovascular Pharmacology, 47(SUPPL. 2). https://doi.org/10.1097/00005344-200606001-00018
- Yoon, H. S., Kim, J. R., Park, G. Y., Kim, J. E., Lee, D. H., Lee, K. W., & Chung, J. H. (2016). Cocoa flavanol supplementation influences skin conditions of photo-aged women: A 24-week double-blind, randomized, controlled trial. Journal of Nutrition, 146(1), 46–50. https://doi.org/10.3945/jn.115.217711
- Ried, K., Frank, O. R., & Stocks, N. P. (2009). Dark chocolate or tomato extract for prehypertension: A randomised controlled trial. BMC Complementary and Alternative Medicine, 9. https://doi.org/10.1186/1472-6882-9-22
- Gottumukkala, R. V. S. S., Nadimpalli, N., Sukala, K., & Subbaraju, G. V. (2014). Determination of Catechin and Epicatechin Content in Chocolates by High-Performance Liquid Chromatography. International Scholarly Research Notices, 2014, 1–5. https://doi.org/10.1155/2014/628196
- Bradlow, H. L., Sepkovic, D. W., Telang, N. T., & Osborne, M. P. (1999). Multifunctional aspects of the action of indole-3-carbinol as an antitumor agent. Annals of the New York Academy of Sciences, 889, 204–213. https://doi.org/10.1111/j.1749-6632.1999.tb08736.x
- Higdon, J. V., Delage, B., Williams, D. E., & Dashwood, R. H. (2007). Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis. In Pharmacological Research (Vol. 55, Issue 3, pp. 224–236). Pharmacol Res. https://doi.org/10.1016/j.phrs.2007.01.009
- Navarro, S. L., Li, F., & Lampe, J. W. (2011). Mechanisms of action of isothiocyanates in cancer chemoprevention: An update. In Food and Function (Vol. 2, Issue 10, pp. 579–587). NIH Public Access. https://doi.org/10.1039/c1fo10114e
- Tang, L., Paonessa, J. D., Zhang, Y., Ambrosone, C. B., & McCann, S. E. (2013). Total isothiocyanate yield from raw cruciferous vegetables commonly consumed in the United States. Journal of Functional Foods, 5(4), 1996–2001. https://doi.org/10.1016/j.jff.2013.07.011
- Schlemmer, U., Frølich, W., Prieto, R. M., & Grases, F. (2009). Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis. In Molecular Nutrition and Food Research (Vol. 53, Issue SUPPL. 2, pp. S330–S375). Wiley-VCH Verlag. https://doi.org/10.1002/mnfr.200900099
- Gupta, R. K., Gangoliya, S. S., & Singh, N. K. (2013). Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. In Journal of Food Science and Technology (Vol. 52, Issue 2, pp. 676–684). Springer India. https://doi.org/10.1007/s13197-013-0978-y
- Jayachandran, M., Chen, J., Chung, S. S. M., & Xu, B. (2018). A critical review on the impacts of β-glucans on gut microbiota and human health. In Journal of Nutritional Biochemistry (Vol. 61, pp. 101–110). Elsevier Inc. https://doi.org/10.1016/j.jnutbio.2018.06.010
- Lippi, M. M., Foggi, B., Aranguren, B., Ronchitelli, A., & Revedin, A. (2015). Multistep food plant processing at Grotta Paglicci (Southern Italy) around 32,600 cal B.P. Proceedings of the National Academy of Sciences of the United States of America, 112(39), 12075–12080. https://doi.org/10.1073/pnas.1505213112
- Mathison, B. D., Kimble, L. L., Kaspar, K. L., Khoo, C., & Chew, B. P. (2014). Consumption of cranberry beverage improved endogenous antioxidant status and protected against bacteria adhesion in healthy humans: A randomized controlled trial. Nutrition Research, 34(5), 420–427. https://doi.org/10.1016/j.nutres.2014.03.006
- Vidlar, A., Vostalova, J., Ulrichova, J., Student, V., Stejskal, D., Reichenbach, R., Vrbkova, J., Ruzicka, F., & Simanek, V. (2010). The effectiveness of dried cranberries (Vaccinium macrocarpon) in men with lower urinary tract symptoms. British Journal of Nutrition, 104(8), 1181–1189. https://doi.org/10.1017/S0007114510002059
- Vostalova, J., Vidlar, A., Simanek, V., Galandakova, A., Kosina, P., Vacek, J., Vrbkova, J., Zimmermann, B. F., Ulrichova, J., & Student, V. (2015). Are high proanthocyanidins key to cranberry efficacy in the prevention of recurrent urinary tract infection? Phytotherapy Research, 29(10), 1559–1567. https://doi.org/10.1002/ptr.5427
- Asma, B., Vicky, L., Stephanie, D., Yves, D., Amy, H., & Sylvie, D. (2018). Standardised high dose versus low dose cranberry Proanthocyanidin extracts for the prevention of recurrent urinary tract infection in healthy women [PACCANN]: A double blind randomised controlled trial protocol. BMC Urology, 18(1). https://doi.org/10.1186/s12894-018-0342-7
- Maki, K. C., Kaspar, K. L., Khoo, C., Derrig, L. H., Schild, A. L., & Gupta, K. (2016). Consumption of a cranberry juice beverage lowered the number of clinical urinary tract infection episodes in women with a recent history of urinary tract infection. American Journal of Clinical Nutrition, 103(6), 1434–1442. https://doi.org/10.3945/ajcn.116.130542
- Asma, B., Vicky, L., Stephanie, D., Yves, D., Amy, H., & Sylvie, D. (2018). Standardised high dose versus low dose cranberry Proanthocyanidin extracts for the prevention of recurrent urinary tract infection in healthy women [PACCANN]: A double blind randomised controlled trial protocol. BMC Urology, 18(1). https://doi.org/10.1186/s12894-018-0342-7
- Connor, A. M., Luby, J. J., Hancock, J. F., Berkheimer, S., & Hanson, E. J. (2002). Changes in fruit antioxidant activity among blueberry cultivars during cold-temperature storage. Journal of Agricultural and Food Chemistry, 50(4), 893–898. https://doi.org/10.1021/jf011212y
- Yousef, G. G., Brown, A. F., Funakoshi, Y., Mbeunkui, F., Grace, M. H., Ballington, J. R., Loraine, A., & Lila, M. A. (2013). Efficient quantification of the health-relevant anthocyanin and phenolic acid profiles in commercial cultivars and breeding selections of blueberries (Vaccinium spp.). Journal of Agricultural and Food Chemistry, 61(20), 4806–4815. https://doi.org/10.1021/jf400823s
- Schmidt, B. M., Erdman, J. W., & Lila, M. A. (2006). Effects of Food Processing on Blueberry Antiproliferation and Antioxidant Activity. Journal of Food Science, 70(6), s389–s394. https://doi.org/10.1111/j.1365-2621.2005.tb11461.x
- Kris-Etherton, P. M., Taylor, D. S., Yu-Poth, S., Huth, P., Moriarty, K., Fishell, V., Hargrove, R. L., Zhao, G., & Etherton, T. D. (2000). Polyunsaturated fatty acids in the food chain in the United States. American Journal of Clinical Nutrition, 71(1 SUPPL.), 179S-188S. https://doi.org/10.1093/ajcn/71.1.179s
- Riso, P., Klimis-Zacas, D., Del Bo’, C., Martini, D., Campolo, J., Vendrame, S., Møller, P., Loft, S., De Maria, R., & Porrini, M. (2013). Effect of a wild blueberry (Vaccinium angustifolium) drink intervention on markers of oxidative stress, inflammation and endothelial function in humans with cardiovascular risk factors. European Journal of Nutrition, 52(3), 949–961. https://doi.org/10.1007/s00394-012-0402-9
- Wilms, L. C., Boots, A. W., de Boer, V. C. J., Maas, L. M., Pachen, D. M. F. A., Gottschalk, R. W. H., Ketelslegers, H. B., Godschalk, R. W. L., Haenen, G. R. M. M., van Schooten, F. J., & Kleinjans, J. C. S. (2007). Impact of multiple genetic polymorphisms on effects of a 4-week blueberry juice intervention on ex vivo induced lymphocytic DNA damage in human volunteers. Carcinogenesis, 28(8), 1800–1806. https://doi.org/10.1093/carcin/bgm145
- Khalid, S., Barfoot, K. L., May, G., Lamport, D. J., Reynolds, S. A., & Williams, C. M. (2017). Effects of acute blueberry flavonoids on mood in children and young adults. Nutrients, 9(2). https://doi.org/10.3390/nu9020158
- Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332
- Song, K., & Milner, J. A. (1999). Heating garlic inhibits its ability to suppress 7,12- dimethylbenz(a)anthracene-induced DNA adduct formation in rat mammary tissue. Journal of Nutrition, 129(3), 657–661. https://doi.org/10.1093/jn/129.3.657
- Ali, M. (1995). Mechanism by which garlic (Allium sativum) inhibits cyclooxygenase activity. Effect of raw versus boiled garlic extract on the synthesis of prostanoids. Prostaglandins, Leukotrienes and Essential Fatty Acids, 53(6), 397–400. https://doi.org/10.1016/0952-3278(95)90102-7
- Song, K., & Milner, J. A. (2001). The influence of heating on the anticancer properties of garlic. Journal of Nutrition, 131(3 SUPPL.). https://doi.org/10.1093/jn/131.3.1054s
- Charron, C. S., Dawson, H. D., Albaugh, G. P., Solverson, P. M., Vinyard, B. T., Solano-Aguilar, G. I., Molokin, A., & Novotny, J. A. (2015). A single meal containing raw, crushed garlic influences expression of immunity- and cancer-related genes in whole blood of humans. Journal of Nutrition, 145(11), 2448–2455. https://doi.org/10.3945/jn.115.215392
- Rohner, A., Ried, K., Sobenin, I. A., Bucher, H. C., & Nordmann, A. J. (2015). A systematic review and metaanalysis on the effects of garlic preparations on blood pressure in individuals with hypertension. In American Journal of Hypertension (Vol. 28, Issue 3, pp. 414–423). Oxford University Press. https://doi.org/10.1093/ajh/hpu165
- Lee, H. J., Mariappan, M. M., Feliers, D., Cavaglieri, R. C., Sataranatarajan, K., Abboud, H. E., Choudhury, G. G., & Kasinath, B. S. (2012). Hydrogen sulfide inhibits high glucose-induced matrix protein synthesis by activating AMP-activated protein kinase in renal epithelial cells. Journal of Biological Chemistry, 287(7), 4451–4461. https://doi.org/10.1074/jbc.M111.278325
- Koenitzer, J. R., Isbell, T. S., Patel, H. D., Benavides, G. A., Dickinson, D. A., Patel, R. P., Darley-Usmar, V. M., Lancaster, J. R., Doeller, J. E., & Kraus, D. W. (2007). Hydrogen sulfide mediates vasoactivity in an O2-dependent manner. American Journal of Physiology - Heart and Circulatory Physiology, 292(4). https://doi.org/10.1152/ajpheart.01193.2006
- Benavides, G. A., Squadrito, G. L., Mills, R. W., Patel, H. D., Isbell, T. S., Patel, R. P., Darley-Usmar, V. M., Doeller, J. E., & Kraus, D. W. (2007). Hydrogen sulfide mediates the vasoactivity of garlic. Proceedings of the National Academy of Sciences of the United States of America, 104(46), 17977–17982. https://doi.org/10.1073/pnas.0705710104
- Rivlin, R. S. (2001). Historical perspective on the use of garlic. Journal of Nutrition, 131(3 SUPPL.). https://doi.org/10.1093/jn/131.3.951s
- Shanti Menon. (n.d.). Mercury Guide | NRDC. Retrieved October 7, 2020, from https://www.nrdc.org/stories/mercury-guide
- Russo, G. L. (2009). Dietary n - 6 and n - 3 polyunsaturated fatty acids: From biochemistry to clinical implications in cardiovascular prevention. In Biochemical Pharmacology (Vol. 77, Issue 6, pp. 937–946). Elsevier Inc. https://doi.org/10.1016/j.bcp.2008.10.020