Author: Damien Sutanto

Unsaturated Fat is Good, Saturated Fat is Bad?

In high school, we were taught saturated fat is bad, mono-unsaturated fat is better, and polyunsaturated fat is the best for the heart.  Based on my experience when teaching high school biology under the Cambridge curriculum last year, this was still the case.  All the food shown on the featured image is considered unhealthy mainly because of their high saturated fat content.  How true is this?  After all, we were once taught that margarine is healthier than butter, fructose is healthier than sugar, non-dairy creamer is better than milk, and artificial sweeteners are good for you.  All of this was later proven to be false.

Every 100 gr of soybean oil contains 16 gr of saturated fat, 23 gr of mono-unsaturated fat, and 58 gr of polyunsaturated fat. Every 100 gr of coconut oil on the other hand contains a whooping 87 gr of saturated fat, 6 gr of mono-unsaturated fat, and a miniscule 1.8 gr of polyunsaturated fat. Hence if your high school biology text book is correct, then soybean oil is health food and coconut oil is junk food, right?

The Research

Researchers from University of California, Riverside recently conducted an experiment that split mice into four different groups. The first group was fed with only coconut oil (CO), the second group was fed a mix of coconut oil and soybean oil (CO-SO), the third group was fed with fructose and coconut oil (F-CO) and the last group was fed with a mix of fructose, coconut oil and soybean oil (F-CO-SO).  The total diet percentage of soybean oil and fructose was made to mimic the modern American diet.  The purpose of this mix is to investigate the effect of saturated vs unsaturated along with fructose on health.  The total fat consumption is 40% which is is quite large but not unnatural unlike what some researchers in Australia did by forcing rats to consume 80% fat.

The rats are monitored for significant increases in weight gain, adiposity, diabetes, glucose intolerance and insulin resistance among other things to see the effects of different diet mix on health.

The Result

The second group of mice (CO-SO) experienced weight gain, increased fat tissue, diabetes, glucose intolerance and insulin resistance compared to the first group of mice (CO). They also experienced fatty livers with hepatocyte ballooning and very large lipid droplets as well as shorter colonic crypt length.  The third group of mice (F-CO) did not experience as much obesity or diabetes as the second group, but experienced rectal prolapse and very fatty livers. Genetic markers for diabetes, obesity, inflammation and cancer all increased activity on the second group (SO-CO).  The healthiest group is the first (CO) while the worst off is the last group (F-SO-CO).


1. The Cake is a Lie

Basically all those theories taught at school was based on cherry picking data done to support certain industry agenda.  If the data doesn’t suit them, they would simply throw away the “bad” data.  In the past, reproducibility of a published research was simply not important, allowing these bad researchers to thrive.  There’s also the case like the Harvard researchers that was bribed by the sugar industry to promote more carbohydrate consumption.  Just because something is high in saturated fats, it doesn’t mean that it’s not healthy.  I’m talking about traditional foods such as eggs and cheese that has been misaligned for decades over their saturated fat content.  Of course I personally think cakes are still junk food due to their high content of highly refined carbohydrate.

2. This Is Strictly for Soybean and Coconut Oil

The scope of this research compares soybean oil and coconut oil (regular type, not extra organic virgin harvested from the mouth of an active volcano). It does not encourage you to consume 40% of your diet from oil as there is no study comparison on humans (not rats) with differing level of oil consumptions. It also does not say that saturated fat is better than unsaturated fat. 100 gr of olive oil contains 14 gr of saturated fat, 73 gr of monounsaturated fat 11 gr of polyunsaturated fat, and is still considered as health food despite its high smoke point (unsuitable for frying).  Simply said, food cannot be classified as healthy or not due only to their saturated fat content.

3. Natural Foods Are Better

The problem with highly refined foods is that it separates ingredients that are naturally meant to be consumed together. Just like how fruits are healthy but fruit juice are not.  Soybean oil can only be extracted from an industrial chemical process while coconut oil has been traditionally used societies across South and Southeast Asia for generations.  This is why the main ingredients of Magnus Breakfast Mix are whey protein that is a natural by-product of cheese processing and whole grain rolled oats.

Training for the Ages

Nobody Likes Aging! But just as surely as the time ticks, our bodies will start to slow down once we past a certain age.

In my younger days, I could cycle for hours on end but I had to stop over five years ago due to Sciatica where my L5/S1 spine disk was pinching my right foot nerve.  I only realized the relationship between cycling and sciatica through Dr. McGill whose research can be read on Back Mechanics.

For some of us, it might be one of the knees starting to act up after walking for a certain distance.  Others might be having problems with shoulder pain after a typical benchpress session.  The easiest solution seems to be to stop training all together.  If you do, your strength will surely recede, followed by your mobility and lifestyle.  Is this how you are supposed to spend your golden years?  Below are some training trips to ensure you can extend your strength and mobility further down the road.

1. Train Movement Patterns, Not Individual Muscles

When you train the muscles individually, you are training your body in separate parts, and this will create unequal loading on your joints especially the knees. Train in movement patterns instead where all the muscles in the joint can work in concert.   Think of a proper squat training that trains both your posterior and anterior chain of movement on the legs versus a knee extension exercise. Movement pattern training will allow you to train in a more joint conserving way.

2. Train With No Pain

In the old days, its fine for you to say “No Pain, No Gain!”  The fact is, once you reached a certain stage of your life, your joint collagen has been rubbed off from decades of moving improperly and your recovery rate has simply dropped.  No amount of miracle pills can change that.  Training with the same principles will only cause increased pain the next day.  A better way is to ensure the movement patterns are done correctly. You can learn more of movement pattern training in Ultimate Back Fitness and Performance. This means knees should not cave inward during squats, etc. As Dr. McGill said, “practice does not makes perfect, practice makes permanent!” There is a difference between muscle pain after training and joint pain during and after training.  The former is good, the latter is bad and if your personal trainer can’t tell the difference, then you should probably get a better one.

3. Cycle Your Training

This is something powerlifters and other strength athletes have known for decades.  Basically if you keep on training the exact same way day in and day out, you will get injured.  The best way to avoid it is to cycle between training methods.  Perhaps there are days where you train with kettlebells, other days when you train with TRX, and another with classic barbells.

4. More Frequency, Less Intensity

When we train, we are actually destroying muscle tissues. These tissues would then be rebuild stronger than before.  Hence we become stronger over time.  In our younger days, the further down we “dip”, the further we would “bounce back”.  Unfortunately, as we age, the less we are able to “bounce back” from a “dip”.  Hence a person might be able to do a two hour session three times a week in his twenties to maintain his strength.  Once this person hits his fifties, a one hour session, six times a week would be far more prudent.  Then in his eighties, half hour each morning and evening, six days a week.  This way, this person will experience less “dips” without straining the recovery too much.


Just because things are starting to slow down, it doesn’t mean that you should just give up and resign to a walking stick or wheel chair.  Instead, what you need to do is to adjust your training matching your current health to ensure that you maintain your strength and mobility without harming your joints.

Is Plant Protein Better than Animal Protein?

Many people avoid animal products for a variety of reasons including religion, empathy towards animals, or desire to be more environmental friendly. And it is perfectly acceptable for everyone to exercise their own personal conviction in this issue. What is unacceptable using false pretenses and fake science to push a certain agenda.

As an avid reader of Popular Science, I was quite intrigued when they recently publish an article stating that plant protein is healthier than animal protein. After all, any highschool biology student should know that there are 9 essential amino acids that the human body cannot produce. Amino Acids is the building blocks of protein used to build our muscles, joints and internal organ repair. All animal sourced protein contains all 9 essential amino acids while excluding soy, all plant derived protein do not have all 9 essential amino acids. Latest research indicated that children on a soy protein diet will develop abnormal secondary sexual organs. Another fact is that in comparative study between casein, soy and whey protein, soy simply came dead last in terms of efficiency in building muscle and strength. So what is the argument that plant protein is better than animal protein? Let us dwell deeper:

1. Plant Protein Has More Nutrients and Fiber

This is the first argument put forth by Popular Science. Interesting as the article writer agreed that plant based protein sources lacks Vitamin B complex, Vitamin A, Vitamin K, Thiamine, and Niacin. Last time I checked, these are all considered nutrients. And if you order a grass fed rib eye meal set, it usually comes with a salad bowl appetizer and some more veggies on the side of the steak. Hence I consider this point to be invalid.

2. People Who Eat Plant Protein in Part Have Healthier Habits

No actual study was cited for this. It is simply a meta-study that does not factor in geography, demography or even smoking habits, all which are significant contributing factor. Let me explain why. In West Java, Indonesia, majority of the locals are vegans. Compared to Okinawa, Japan, majority of the locals consume seafood regularly. If we simply compare these two the meat eater will simply comes ahead. We can also compare the Dalit population in new Delhi, India, poorest of the poor, living in one of the most polluted city in the world and majority vegan with the Amish in Pennsylvania, USA, majority omnivore. Both population have no access to modern medicine. And the Amish population are far healthier. This is why controlling factors are very important. There was even a study that correlates being vegetarian with increased risk of getting colon cancer.

3. Meat Has More Saturated Fats

What kind of meat? What kind of saturated fats? And why is it necessarily bad? After all, many people believed that extra virgin coconut oil is healthy regardless the fact that its mostly made of saturated fat. I recently had a meal with a vegetarian friend that insisted we ate in a vegetarian restaurant. Most of the food were rich in refined carbohydrate or deep fried. Unlike saturated fats in which there is still ongoing debate how some of the naturally sourced saturated fat are healthy, all dietitians now agreed that refined carbohydrate and deep fried food are bad for you. What is statistically proven in USA is that animal fat consumption is not correlated with heart attack.

4. Processed Red Meat is Carcinogenic

So what about non-processed red meat, i.e. medium rare, grass fed rib eye steak? The WHO classified processed meat as being carcinogenic due to increased risk of getting cancer in their study. What is most often not mentioned is the actual percentage of risk increase of eating processed red meat and what it all meant. And the answer is 0.0072% if you belong to the high risk population bracket. The risk of getting hit by a lightning is 0.0083%, which means you have higher chance of getting hit by a lightning.


When it comes to the diet and nutrition world, always maintain a healthy skepticism. When it said “research shows”, always try to find the source research, how it was done, who done it, and how it was funded. Fact is, nutrition industry is just like the cosmetic industry, mostly using “in house research” that was never proven objectively. And if you are a meat eater, just have a balanced diet to stay healthy!

Why Magnus Whey?

Currently there’s so many protein supplement product on the market. Do they actually do anything? Are they all the same?

Of course every brand will claim that their “patented mix” of protein is the best available on the market. But do they have independent research to prove that is actually the case?

5 Reasons To Choose Magnus Whey

  1. Helps Protects The Heart

Research done by University of Reading UK, showed that whey protein consumption lowers your risk of heart disease.

  1. Can Be Used for Fat Loss and Maintenance

Increased protein consumption has been proven to help people in achieving their ideal body weight and maintaining them via different mechanisms, all scientifically proven by different leading universities.

  1. Better Than Leading Vegan Proteins

Consumer Research recently did a study on over 150 leading protein brands globally and found that that using whey protein actually contains the lowest amount of heavy metal contaminants while those from vegetable sources had the highest heavy metal contamination.

  1. Free from Artificial Sweeteners

Browse the whey protein rows on your favorite supplement store and look at the ingredients label. You will find exotic names like Sucralose, Ace-K, Aspartame etc that are all artificial sweeteners and have been linked to Obesity, Type-2 Diabetes, even Stroke and Dementia. The latest research shedding these horrendous side effects being done by Boston University. This is why Magnus Whey is free of artificial sweeteners.

  1. Best To Grow Strength

If it’s one thing both young men and seniors both want, it is more strength, especially for seniors where loss of strength leads to less mobility and hence quality of life.  Northern Illinois University has proven that Whey protein is the best supplement to enhance strength and lean muscle mass.

Hence why you should choose Magnus Whey to help you achieve your healthy ideal body.

Why Choose Magnus Breakfast Mix

Waking up late in the morning, you need to rush out the door to head to work.

So what do you eat for breakfast?  Perhaps a quick stop somewhere that consists of bread rich in preservatives and softeners, combined with ham abundant in nitrates, gelling agents, fillers and preservatives.  Or how about those liquid meal replacements on the market?

Not much of a breakfast for champions, but better than none right?

Now there’s a better option for you on the move.  Magnus Breakfast Mix is convenient, natural and has everything the body needs to give you a breakfast for champions.

Below are the reasons why Magnus Breakfast Mix is the ideal breakfast replacement for you:

Rich in Fiber and Whole Grains

Not all fibers are created equal simply because their basic chemical make up is called cellulose. Our digestive tracts are simply not designed to digest wood chips.  However, fiber and whole grains contain a unique blend of bioactive components including resistant starches, vitamins, minerals, phytochemicals and antioxidants. All of these components are essential in fighting obesity, diabetes and cardiovascular diseases.  Different fibers also have different functions. This is why our breakfast mix contains whole grain rolled oats, chia seeds and coconut to ensure adequate consumption of fibers and while grains.

High in Protein

Whey protein is undeniably one of the most crucial anti-aging ingredient. It is essential for fat loss, best for muscle and strength growth, and is even good for your heart. The breakfast mix contains up to 18 grams of protein, more than half are from whey, which is guaranteed to help powers up your day with quality meal

Low in Calories

The reason why you feel hungry so soon after you had your McBreakfast is due to the amount of refined carbohydrate in the meal. Bad for your waistline as they are still high in calorie and cause you to crave for a snack and bad for your pancreas as the unstable level of blood sugar from the meal can cause diabetes. The our breakfast mix will fill you up with only 320 calories per serving, one fifth of the recommended daily calorie intake according to British National Institute of Health. Hence the perfect meal for those that are on a calorie deficit diet.

Easy to Prepare

Simply pour one sachet to a water bottle, add 300 ml of warm water, shake well, before putting it to the fridge the night before. In the morning, grab your healthy breakfast mix and enjoy it either on the way, or at the office.

Makes You Chew

Magnus Breakfast Mix is not just any kind of meal replacement. It is designed to be in a porridge form such that during consumption, the user will still need to chew before swallowing.  This might sound trivial, but the human digestion system was designed with chewing as the first step.  According to research done by researchers of University of Leeds and University of California (Davis), when we chew, the jaws send signals to the brain and the stomach that will reduce your feeling of hunger and food intake.

Choose Magnus Breakfast Mix and start enjoying the benefit of a healthy, balanced nutritional breakfast today!

Gift of Injury

This book is about healing injury in the athletes back and then building resilience to compete once again. Anyone who trains will enhance their injury resilience and performance employing these principles proven over and over with athletes.

In the highly competitive world of strength athletics, a back injury is seen by many as the ultimate career-ender. In truth, if handled properly, it is far from a death sentence. Follow the journey of international powerlifting champion Brian Carroll, who can attest to this first hand. This remarkable athlete went from 1100 lb squats and 800 lb deadlifts to unending pain and disability after a massive spinal compression injury. After a fortuitous meeting with leading back expert Professor Stuart McGill, he reset his training and his life to fight his way back to the top of the winner’s podium.

Glean expertise from McGill and Carroll, both masters in their field, and learn how to orchestrate your own triumphant comeback. Whether you are a former champion yourself who has fallen on hard times, or someone starting a new foray into the world of strength training who wants to avoid injury and maximize training, the wisdom found within these pages is sure to take your resilience and lifts to the next level.

Over 200 full color, rich illustrations demonstrate technique.

HKD 640 + Handling 45 (Local HK Only!)  for Inquiries for shipping to other Asian Countries

Endorsements for Gift of Injury

Foreword by Bill Kazmaier, 3 time World’s Strongest Man:

“I implore any strength athlete, whether they are injured and at their wit’s end, or healthy and striving to achieve their best with longevity, to read this book. The wisdom in these pages has helped me and Brian Carroll, and it will help you.”

From Dr. Aaron Horschig, Author of Squat Bible and owner of

“In a world that pushes pain medication and costly surgery to “fix” back pain, this is a breath of fresh air! Brian Carroll and Dr. Stuart McGill combine for one of the most valuable books ever written on how to correctly address this injury. The Gift of Injury is a brilliant must have book for every strength athlete, coach and medical practitioner.” 

From Blaine Sumner, “Champion of Champions” IPF world record holder and highest Wilks score in powerlifting history:

“Before understanding Dr. McGill’s work, I thought my back injury meant the end of my lifting career. Since absorbing all of his knowledge and applying the lessons in this book to my daily life, my career has been restored. I am stronger than ever – and taking my back health to new heights.”

From Pavel Tsatsouline, Chairman, StrongFirst, Inc.

Gift of Injury is an extraordinary book that proves the adage that safety is not the opposite of performance but a part of it. Packed with priceless cues, it is a must for every serious strength athlete and coach. “

From Ed Coan, Greatest Powerlifter of All-time

“Gift of Injury pulls no punches, sheds light on what injury does to your physical and mental health and explains how to beat injury/pain to be happy once again! Every strength athlete should read this book to pull maximum performance out of the body while building injury resilience.”

From Stan Efferding, Worlds Strongest IFBB Pro Bodybuilder

“Back Mechanic and Gift of Injury are as much about injury prevention and performance optimization as they are about rehabilitation. And they’re not just for athletes. The simple and effective methods provide immediate and permanent results for everyone experiencing pain. Dr. McGill and Brian Carroll are changing lives – mine included.” 

From Travis Mash, All-time World Record Holding Powerlifter, Author, Coach and owner of

“Dr. McGill and Brian Carroll bring you a triumphant story, a coaching/cueing guide, and a blue-print full of principles with 100% unvarnished truth that we as athletes face: Injury happens. In fact, an athlete myself – the opening pages of Gift of Injury truly felt like I was reliving my mid-30’s – where I dealt with debilitating injury on my own, but, without the help of an encyclopedia like GOI. The algorithms in this book are sure to help navigate you toward immediate success not only in a clinical setting but the ever-so-important ‘ultimate performance’ end of the spectrum. I highly suggest this book to anyone who trains!”

Table of Contents

How to read this book
Meet Stuart and Brian


Chapter 1: Breaking Point – the fork in the road

Chapter 2: The Early Years

  • The path
  • Mentorship – everyone needs a mentor
  • The path to powerlifting
  • Creating the monster
  • Tunnel vision
  • Early success

Chapter 3: Charting my spine’s demise

  • Encounters with back pain
  • My luck was starting to run out
  • Bad back to worse – broken back
  • Searching for relief

Chapter 4: Recovery – The athlete and the professor

Chapter 5: The injury explained

Chapter 6: The negotiation


Chapter 7: Commitment and resolve to get better

Chapter 8: A general approach to guide recovery

  • Stage 1: Getting rid of disabling pain
  • Stage 2: The general approach to determining the training program

Chapter 9: Assessment: Testing yourself – the key to designing your rehab-training program

  • Step 1: Assess demands
  • Step 2: Assess the athlete capabilities
  • Step 3: Design the program

Chapter 10: Programming – The foundation for pain-free and resilient training


Chapter 11: Re-inventing a strength athlete 2013-2015


Chapter 12: Re-Mastering the powerlifts for all

  • The 5 basic principles of strength training
  • Your Warm-up guide
  • Coaching the powerlifts
    • – The Squat
    • – The Bench Press
    • – The Deadlift
    • – Programming assistance work for the big lifts

Chapter 13: Training wisdom – lessons earned the hard way

  • Training mindset and approach – the mentality
  • Big weights require big mindset
  • Visualization
  • The night before
  • Game day
  • Final countdown

Chapter 14: Retirement – Knowing when to step away

Chapter 15: Conclusion

Which Is Better? Soy, Whey or Casein?

If you walk around the nutrition aisle of your favorite supplement store, you are bound to find the three most common protein supplements, which are soy, whey and casein protein.  Each would undoubtedly claim to be the best.  Any vegan would tell you that the world’s strongest man is a vegan, even though the man they meant was Bill Pearl, former champion bodybuilder and powerlifter, who consumed milk and eggs in his prime.  Some manufacturers decided to simply make a blend of all three with their patented mix and claim it to be the best on the market.  However, which is actually the best for you?

The Study

Researchers from Northern Illinois University decided to settle this debate once and for all with a double blind study on a group of young weightlifting athletes.  Multiple different groups were given three different supplements at different times related to their exercise schedule.  Each group would be given enough protein to reach 1.2 – 2 grams of protein consumption per Kg in body weight every day.  Hence there would be no debate after this study that protein A got better results than protein B.

As the study was done for over 2 months, there would also be no debate that protein C got worse results because it takes 1 month of continuous consumption before protein C shows any results.

The Results

Naturally, young people who train with weights consistently over extended periods will get results.  And the results show that all three supplements promote muscle hypertrophy and lean muscle mass when consumed both pre-and post training.  However, for strength improvement specifically, only whey protein supplements show significant increase compared to baseline results.  Both milk derived casein and whey protein were far superior to Soy protein in terms of promoting lean muscle mass growth.

As for timing, casein and soy protein are best consumed pre-training while whey can be consumed on both pre and post-training.  For post workout consumption, the most ideal mix is whey protein with glucose (sugar) for optimum leucine absorption in the body.  This is why we recommend Magnus Whey that has the optimum balance.

Which one should you be consuming? If you are a vegan due to religion or belief that by doing so, it will be better for the environment, then the choice is either soy or pea protein.  However, if your main focus is health and performance, then the scientific evidence in the study points to whey as the clear winner.

Your Knees Hurts and It’s Your Fault!

Lets face it, when our joints are in pain, the normal reaction would be “what can I buy to deal with it?” In this age of modern technological advances, most people want instant solution. The new being infinitely better than the old. Hence if your foot arch, ankle or knees hurt, getting the latest and greatest gait analysis combined with the latest and greatest cushioning technology should be able to take care of it right?

Why It Doesn’t Make Sense

For those that believe in a creator of the universe, its hard to argue that humans are not created for running and walking. And for those that believed in the theory of evolution, then our ancestors have been walking on two legs for over 3 million years. Projectile weapons (spears) started being used by humans approximately 71,000 years ago. That means that over the majority of our existence, we had to hunt our way to our food by running.

Another thing to consider is the fact that cushioned running shoes only existed for less than half a century. That means that people that cannot walk and run efficiently over the past several millennium will simply get erased off the gene pool.

What Is Causing All The Problems

Just like people with low back pain, people with knee and foot arch pain tend to be looking for a magic pill or magic device they can simply buy to solve all their problems. If not, surgery is the way! This sort of thinking pattern is problematic because outside intervention has its own complications.

The fact is, unless a person is having a rare genetic disorder or experienced a traumatic event (major accident), the typical issue you find on the average population is simply due to the way modern society has evolved:

  1. Over the past 2 generations an increasing number of roads are being smoothly paved, which is great for many things but also causes us to loose our proprioceptive sense from our feet, i.e. we don’t need as much feedback from our feet on the road conditions.
  2. More people simply spend most of their lives sitting down.
  3. The proliferation of bodybuilding principle in the medical world where each muscle has its own individual function. The fact is, most common movement pattern requires a variety of muscles to work together in synchronization.

The Solution

The good news is that the answer to the problem is relatively simple. People need to learn how to squat, lunge and walk with proper forms. Proper forms as in knees not bent inwards, no inward ankle pronation, and how to generate power from the hips. Proper training in these lower body movement patterns will translate to joint conserving daily movements.

The bad news is unlike supplements, accessories and surgery, this is not an instant solution. People need to train regularly, with proper trainer, experiencing gradual improvement. This is a different mindset with what modern society is trying to offer but this is the natural, better way.

This is not to say that specialty shoes don’t have their time and place. The writer of this article himself owns different pairs of shoes for Olympic weightlifting, hiking, and running. The point is that training for proper force alignment will give far superior end results than simply having a specialized shoe to correct an injury causing force alignment.

Gluten and Diabetes

One of the latest diet fats that came over the past 5 years is definitely the gluten free diet. Your favorite fitness guru probably extolled how going gluten free helped him to finally get rid of his facial acne (that you don’t remember of).  Your friend probably insisted that she lost her weight (that is quietly creeping back up) because of her gluten free diet. Surely, there’s nothing wrong with going gluten free right?

What is Gluten Anyway?

Gluten is a type of storage protein found in grains (i.e. rye, wheat, barley and oat). It has viscoelastic property that gives bread and pasta its distinctive chewy texture. Many vegetarian foods also use gluten to create meat imitations.

What is Gluten Intolerance

Some people could develop gluten digestion issues at some point in their life, although it most commonly occurs in childhood. For people highly intolerant to gluten, also known as celiac disease it could cause cancer or even death. The global average of people that suffers from celiac disease is somewhere between 1 to 100 and 1 to 170.

Most people that are self diagnosed having issues with gluten are actually gluten sensitive. Different kind of grain and variety have different kind of gluten in it. And depending on the food processing involved, it could also cause different reaction. Wheat is simply the most commonly used cereal in processed food that happens to have high gluten content. For example, I would get slightly bloated after eating pasta, but no problem eating udon and sourdough bread. A truly gluten intolerant person will get hospitalized if he or she consumes my typical gluten consumption.

Why Many People Initially Loose Weight With This Diet?

Most heavily processed foods use gluten to improve their texture. Many of these foods also contains a high amount of refined carbohydrate (sugar and flour) and hydrogenated vegetable oil (margarine, etc.). None of these are good for your waist line. So when you first go gluten free, they will initially avoid all these vices, think of instant noodles, cakes, cookies, etc. By avoiding these food, you will naturally lose fat.

As gluten free diet becomes mainstream, more heavily processed foods simply became available in a gluten free option.  The longer you stay on a gluten free diet, the more you are aware of these options.  If you are a midnight fridge raider who simply switches to fruits at the beginning of your diet but start switching to gluten free cheese cakes once you are aware of the option, it is a given that the weight you initially lost will simply bounce back gluten free or not.

Gluten Free And Type-2 Diabetes

As mentioned before, gluten is actually a plant protein. And protein is good for a healthy diet. One of the functions of gluten is actually to slow down the absorption of carbohydrate in the digestive tract.

Based on the research by Professor Carol Johnston of Arizona State University, for the general public to maintain their level of processed carbohydrate level using the gluten free variation in the form of bread, biscuits and pasta will actually increase the risk of developing Type-2 diabetes. This is due to the fact that without the presence of gluten, the carbohydrate absorption rate will increase. Having a repeated high spike of carbohydrate absorption increases your risk of getting type-2 diabetes. This is the same reason why eating whole fruits is good for your health, but drinking fruit juices are not.


If you are Gluten Intolerant, then yes, you must avoid gluten. Consume healthy natural alternatives instead. Lucky for you, the Paleo movement have created plenty of natural, healthy gluten free alternatives. If you are Gluten Sensitive, simply find what triggers you and then avoid it. Simply consuming any kind of junk food and snacks labeled “gluten free” will actually cause more health damage than simply consuming regular junk food and snack.

5 Reasons Why Protein Is Important for Fat Loss

For decades, the optimum diet debate seems to focus on either a high carbohydrate – low fat diet or high fat – low carbohydrate diet. You see them packed with different “flavoring” and adjustments, say Atkins diet etc. Today we will be shifting the focus away and discuss why research has been showing, we should be focusing on protein instead. Who knows, maybe those meatheads know something.

1. Increased Protein Intake Leads to Increased Satiety

Metastudy published on the Journal of the Academy of Nutrition and Dietetics on June 2016 showed that increased protein intake simply makes you feel full for longer period. Keep in mind that the increased protein intake is from liquid supplement instead of having the participants having a nice slab of rib eye steak. And as you know, the longer you feel full, the less tempted you are at eating that tub of pringles.

2. Keep the Weight You Have Lost in a Diet

One of the most notorious thing about going on a diet is the high likelihood of regaining all those weight back in the long term. Fortunately the good researchers at University of Copenhagen, Denmark has discovered a way to keep the weight you lost from returning. No magic pills, simply increase your protein consumption relative to your total energy consumption. Conclusion is that by simply increasing your protein consumption you have far higher chance of weight maintenance after you lost weight from a diet.

3. Helps You Burn Fat while Resting

The oldest adage on weight loss is you must burn more energy than what you take in. The problem is there is a limit on how many times a week you can hit the gym before you will get hit with joint and muscle pain. Good thing is that your body also convert energy into heat all the time. This is called thermogenesis. And research published by the Journal of American College of Nutrition in 2002, showed that protein consumption will increase the body’s thermogenesis by 50 – 100% compared to similar consumption of carbohydrate.

4. Prevents Muscle Loss while Dieting

Another well known fact about going on a diet is that the calorie restriction will cause you to loose muscle mass just as much as loosing body fat. As you loose muscle mass you became more lethargic and became less energetic. The good thing is McMaster University researchers have discovered that having a high protein diet, up to 2.4 gram per kg body weight, while dieting will reduce the risk of muscle loss while you go in a fat loss diet. This way you can loose your body fat while maintaining your muscle mass

5. Reduces Abdominal Fat

Lets be honest, when we talk about fat loss, we usually care mostly about the fat around the waistline, both for health and aesthetic reasons. Lucky for us, researchers ad Skidmore College, USA have discovered that high protein consumption leads to weight loss, specifically abdominal fat. This is true both during calorie deficit and calorie balance phase of the test.


Eating increased protein consumption, relative to the minimum consumption recommended worldwide, has been proven to help people loose weight. Any excess protein the body cannot be used will be naturally broken down by the liver followed by the kidney within the same day. However, this needs to be combined with adequate amount of hydration to ensure your kidney remains in optimal condition.