Fitness Confidential

: Episode 578 - Vinnie Tortorich and co-host Anna Vocino discuss fasting blood sugar and the health pros and cons of intermittent fasting, as well as how NSNG can affect a woman's hormones and therefore her menstrual cycle on this Monday edition of the Celebrity Fitness Trainer podcast. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty NEW ORLEANS Home to many special characters Vinnie worked with some crazy people He had some corporate clients in the early 80s Set up gyms at big businesses He worked at a big law firm The lawyers would come down and work out with him during their work days Nicest people in the planet People in New Orleans put LIL every day VINNIE'S SPEECHES Vinnie has now done a bunch of speeches at different places such as at Princeton University, or in New Amsterdam He has a short compilation of his speeches in a video online He wants to do a Ted Talk but has not been asked to! Speaking of Vinnie speaking, schedule a phone call with him! PROTEIN BARS AND PROTEIN POWDER Only good protein bar are Epic Bars Vinnie does not like protein powder, but will use it every once in awhile sparingly Don't use Whey powder! Anna uses Bovine Collagen in her coffee She will add cinnamon and some full fat coconut cream No sugar or anything in there! BLOOD SUGAR AND NSNG MEALS Her fasting blood glucose has gone up a bit, but unsure why because she is NSNG All of the following recipes are in her cookbook In a day she eats: Last night for dinner she roasted a chicken White meat, dark meat, chicken skin 3 inch circle serving Made a salad with her own salad dressing Ratio: 3:1 3 part oil to 1 part vinegar Fresh herbs If you want creamy dressing, you can use dijon mustard or a teaspoon of NSNG mayo Green beans with garlic and salt Has olives and salami for snacks Careful with carrots because they are pretty sugary Her Intermittent Fasting was causing the cortisol levels to get very wonky For some people, IM Fasting does not work, for others, it really does work! Tread lightly Also, if you are super low carb like Anna was, the tiniest thing like a baby carrot can throw you off Vinnie is not SUPER low carb nor does he Intermittently Fast, and he has really low fasting blood sugar In general, IM fasting is good for those with metabolic syndrome, and those who are very overweight, etc. We all should look at how much we eat though It is good to do to reset, but for Anna, it was not good to stay on MENSTRUAL CYCLES AND NSNG When you are eating processed foods, your hormones are affected For Anna, she had 21 day cycles with awful cramps and heavy flow Once she cut out processed foods, her cycle was more regular and her pain went away So, when a woman eat NSNG and eat natural, it is likely her menstrual cycle can improve NSNG also helps you sleep better and stress less, also affecting (a woman's) hormones Dr. Sara Gottfried talks about this in detail RU EL'S POUND COUNTER Ru El has made a spread sheet where you can insert the amount of weight you have lost on the NSNG facebook page Go check it out and contribute! That being said, don't worry about checking your weight all the time, etc. Weigh in maybe once a month, not too often

: Episode 577 - Charles "Frankie" Tortorich, Vinnie's brother is an NSNG success story. He and Vinnie reminisce about their Glory Days in HS sports, Charles' Crohn's disease and NSNG, and how Charles started listening to what Vinnie says about nutrition. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club CHARLES TORTORICH & FOOTBALL Vinnie's younger brother Was a good athlete, but not a college D1 athlete like Vinnie Used to work really hard with Vinnie Football in the south is the talk of the town Vinnie was a town celebrity All sports are a huge deal Mark, the youngest brother, was the best at playing all-around football Unfortunately, he did not follow through with that path Vinnie had to beef up in highschool to put on muscle for football because he is only 5'11-6' Neither of the Tortorich parents were athletic; just super academic In highschool, life revolved around football The whole family would attend! CROHN'S DISEASE AND NSNG Charles figured out he had Crohn's disease when he was a teenager They didn't know much about the disease other than the fact that he would sit on the toilet and bleed a lot Spent about 2 months total in the hospital as a teenager He couldn't eat or drink Charles now follows NSNG, although he didn't use to listen to Vinnie because he is his brother His coworkers came around and made him listen Charles was overweight with borderline high blood pressure and realized he had to make a lifestyle change He didn't want to take medicine for something he could change/avoid He initially was baby-stepping for NSNG Ex: for breakfast, he wouldn't eat grits (polenta, straight grains with some butter) Charles has found he feels much better, has better blood pressure, and his Crohn's does not flare up as much He doesn't even follow it to the T but has still lost lots of weight Overall, he cut down a lot and lost ~26 lbs

: Episode 576 - Ivor Cummins, a biochemical engineer, goes into detail about the Cholesterol Conundrum. Modern research has clearly proven that the root cause of arterial plaque is insulin resistance, most likely caused by high amounts of carbohydrates, not high cholesterol or high fat. PLEASE SUPPORT OUR SPONSORS Villa Cappelli Squatty Potty Pure Vitamin Club IVOR CUMMINS The Cholesterol Conundrum video here Chemical engineer Was told he had to cut down his cholesterol He didn't just listen to the doctor He dug down the rabbit hole and DID NOT lower cholesterol Hails from Dublin, Ireland IVOR'S CHOLESTEROL STORY & CONCLUSION His cholesterol was a bit high Liver enzymes (GGT and serum ferritin) were INCREDIBLY high He asked the doctors what this meant & asked them what to do They came back with very weak and unsure answers Because of his science background & his family, he did not accept this answer He values his health and this was not enough He started researching after visiting 3 unsure doctors Once he started researching, he found that very high GGT meant a reduced lifespan Gamma glutamyl transferase Liver enzyme High levels = high inflammation in the liver The liver has SO many functions, including making cholesterol Excessive alcohol raises this, but he does not drink a lot He found that high levels are associated with Fatty-liver disease which comes from eating too many carbs Around 30% of adults have fatty liver disease Carbs, sugar, and insulin resistance are the problem Serum ferritin is a marker for metabolic syndrome His was so high because he had been eating carbs and sugar & had this disease Ivor's diet at the time: Quite a bit of pasta, bread, rice Tried to not eat fat He basically ate what the governments (incorrectly) press one to eat Although for the most part he followed the "food pyramid" he always ate butter instead of margarine More and more research showing that those who have high cholesterol are super sensitive to carbs Vitamins are important to regulate all these as wells IMPORTANT VITAMINS 70-80% of people are deficient in magnesium check out PVC broad spectrum magnesium! People are deficient in K2 (those who eat low fat especially) Vitamin D and sun exposure are very important as well Fitness and cardiovascular health Disease conditions can drive Vitamin D even lower Blood pressure drops with good Vitamin D/sun exposure Arteries relax Sun Exposure increases vasodilation Normal sun is more important than Vitamin D pills, but if you can't get out in the sun, do take a Vitamin D supplement Sun-related dangers are so so insignificant compared to the danger of cars etc. Also most sun-damage is fixable (melanoma is the bad one, though) LESS likely to have melanoma with MORE general sun exposure Ex: outdoor workers have not increased melanoma like indoor workers in the last 40 years

: Episode 575- Vinnie Tortorich and Andy Schreiber discuss Serena Scott Thomas's ultrarunning, explain white labeling and how it relates to Pure Vitamin Club, and do some planning for the upcoming LA NSNG Meetup on this Wednesday edition of the Celebrity Fitness Trainer Podcast. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club ULTRARUNNING Vinnie ran on an 8.5 mile week day run with Ultra-Serena Vinnie has a great time running with Serena Vinnie prefers to run behind Serena Serena is running all the time Has become obsessed with running Serena will be running the Badwater Salton Sea race where she and Tony will be running ~ 85 miles Many people are barefoot ultra runners / better runners with lower heels The other day Serena ran ~30 miles in the mountains while it was raining Serena is so well fat adapted that she hardly eats anything on her runs Brings water, cheese, nuts, and maybe a couple olives Doesn't even eat it all WHITE LABELING Many vitamin companies these days do what is called "white-labeling" They buy the SAME vitamins from a general manufacturer and just slap their own label on it Same thing sold under a hundred different brand names Happens with skin doctors a lot in Beverly Hills All of their lotions are the EXACT same thing and none of them came up with it The manufacturers make boat loads! Pure Vitamin Club does NOT fall under this category We actually formulated our own, special, affordable vitamins! NSNG L.A. MEETUP Last year, the team and the Beauchamp brothers organized a meet-up in LA There were community dinners, community podcast sessions, and hikes to go on This year we will be having it again for a small fee We want to keep it affordable! Number will be around $200-300 Hopefully on the lower side if more people show up Clear your calendars for the end of June Vinnie has to charge to keep the train moving down the tracks We are not trying to profit, just trying to keep the NSNG brand, PVC, and this podcast going!

: Episode 574 - Anna Vocino joins Vinnie Tortorich to discuss Vinnie's Energy Shake, a go-to meal that Vinnie whips up in his nutribullet for healthy, tasty, long lasting energy. The two also talk about 'healthy' energy bars. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli VINNIE'S ENERGY SHAKE Vinnie's 'fat' shake is now in Anna's cookbook Here's a quick thing Vinnie whips up: Lots of coconut oil Kale Chia seeds Vinnie lets chia seeds sit in the water so that they get gooey and 'slurpy'. Fresh ginger root Half of a 3 inch jalapeno Water to help it blend Berries are optional (only a few) Anna likes it with blueberries VINNIE'S AEROBICS & MARATHONS Vinnie loves to run! Now that his shoulder is way better, he can do much more aerobic work Ran with Serena, a total of 2 hours Check out: "Barkley Marathons" on Netflix Only 14-15 finishers in this Marathon It is crazy! Like a prison-escape Runners who can run Badwater don't even attempt this AMAZON WINNER OF THE WEEK Dave Dolak won this week! He bought through the Amazon link on the website He is a super fan Getting ready for an ultra-kayak race (100 miles) Bought a urine-bag and sunglasses for his race He will win some NSNG Carb 'HEALTHY' ENERGY BARS The only bar that Vinnie really endorses is EPIC Bars Kind Bars are basically deconstructed Snickers bars 19-23 grams of sugar in a Kind Bar 3/5 top ingredients are sugar Not awful in an emergency situation, but try to avoid if possible "Diet" products are also awful for you because they are straight chemicals which compensates for the lack of calories (maybe even makes it worse)

: Episode 573 - Listener Juanita and Vinnie discuss the hidden sugars in 'healthy' smoothies and sauces. Also, Vinnie demonstrates using Juanita's examples how low-calorie diets do not result in fat loss. PLEASE SUPPORT OUR SPONSOR Villa Cappelli JUANITA PAGE In Kansas City, Missouri Had a mini-stroke which made her very health-conscious Bought a nutribullet and did the whole smoothie thing Worked out 6 days a week Lost inches, but not a pound Used to have an incredibly fast metabolism Trying to get back on the wagon Eating clean for Juanita meant no junk food, fruit from sugar Would have a smoothie with spinach, pineapple, banana, strawberries, flax seed Low cal type of eating didn't work for her really When you give up sugar and incorporate more fat makes you flatline but eventually will be good HIDDEN SUGARS IN 'HEALTHY' SMOOTHIES When you put fruit like pineapple and banana in a smoothie, then it is practically straight sugar and very high carb The nutribullet emulsifies the fiber into almost nothing Basically you end up just getting a glycogen spike You don't get the good fiber anymore DECIDING BETWEEN FATS How do you decide between good and bad fats? Really the only bad fat is processed fats Try to avoid trans-fat Sat-fats are NOT heart-stoppers Vinnie eats a super high fat diet and it is what keeps him healthy No cancer No cholesterol or triglyceride problem He is perfectly lean Great blood!

: Episode 572 - Marni Kinrys & Kristen Carney from the Ask Women podcast join Vinnie to discuss weight, relationships, and body image. PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Villa Cappelli Squatty Potty KRISTEN AND MARNI They have a show on Playboy Radio called "Ask Women" Vinnie was on their show recently Their show is largely about men becoming good with the ladies Help men attract women with HONEST advice A lot of Vinnie's callers also ask for help with the ladies Their podcast fills a niche, making it successful Check out Marni's website here Check out Kristen's website here WEIGHT, RELATIONSHIPS, AND BODY IMAGE A lot of men who are overweight lose weight and think they will be a ladies magnet However, physical is not NEARLY as important to women as men Men need to work on their personalities and who they are as a person instead of obsessing over body image Many people lose the weight, then ask "now what" They want to go back to their old diet but that will put the weight right back on In high school, Kristen struggled with her 'image' as she had a crossed eye and thick glasses She was bullied and had a negative body imagine from the start She changed schools at 17 Vinnie relates to this because he was really picked on (he was deaf/speech challenged when he was little and it carried all the way through high school) Marni felt awkward and shy, although she was more outgoing than she gave herself credit for, but she did have to deal with lots of bullying The bullying that the two endured still affects them to an extent although now the two have great self worth Many beautiful women are insecure because they were bullied and brought down when they were younger Both tried to be healthy by eating less and then binge-eating, which actually hurt their weight Going to the gym made them 'bulk up' which caused them to obsess because they wanted to be lean

: Episode 571 - Vinnie and Andy discuss a listener question about building muscle without bulking up. PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club DAVE DOLAK An avid listener and kayaker Vinnie hopes to Kayak with him! Called in and had a great phone call with Vinnie Was under the impression that you had to eat more calories (whether they were good or bad) to gain muscle BUILDING MUSCLE WITHOUT BULKING UP You don't necessarily need to take in more calories/carbs to get lean muscle Your muscles may get bigger this way, but so does your stomach Andy was 6'5 and ~140 lbs, they made him try to "bulk up" by putting tons of powders into milkshakes and such He got some fat around the middle which he didn't need Makes you feel a 'pump', but doesn't help muscle growth and can hurt your health Your muscles will build at the same rate, whether you're 17 or 70 You won't RECOVER as fast, but your muscles still break down/divide/rebuild at the same rate Packing on extra calories doesn't make those muscles build faster Don't listen to BroScience

: Episode 570 - Vinnie and Anna go through a recent private school nutrition guide. It's contents will definitely surprise you. Not in a good way... PLEASE SUPPORT OUR SPONSORS Pure Vitamin Club Squatty Potty Villa Cappelli NATURAL BEAUTY Vinnie prefers women au natural Botox etc. makes women look worse Serena definitely does not need botox or anything -- she should NATURALLY have more wrinkles than she does LISTENER MATT Over 400 lbs "Pretends" to do NSNG He would never fully commit Be wary of fried chicken! He has good intentions but life always turned him around Vinnie gave him a cold-turkey plan Book a phone call for your own! SCHOOL NUTRITION GUIDE From a private school in Louisiana 32 pages! Only going through some today The most DIFFICULT thing to read & comprehend What is nutrition? "Relates the health and wellbeing of people with food they eat" This doesn't even make sense?! This guide has the worst sentence structure and awful grammar 6 types of nutrients Carbs, Fats, Proteins, Vitamins, Minerals, Water What do nutrients provide? (Very misinformed) Energy (Carbs, Fats, Proteins) No calories - Vitamins, Minerals, Water Grains - They advocate eating whole grains Veggies - vitamin A Fruits - vitamin C, eat a variety They do recognize that many juices add sugar but still say you can have 100% fruit juice This is still unfortunately, still straight sugar Milk - calcium They say to go low fat or fat free with dairy Wrong! When you pull fat out, it is basically straight sugar Meat - protein They say to choose low fat, lean They say to put meat with beans -- starchy carb Gotta be carful about doing this "Limit fats because they don't have nutrients and only have calories" 100% incorrect You need that macronutrient to live It seems to be vilifying meat and fat and highlighting grains "Eat whole grains!" Nothing will cause a heart attack faster than a "heart healthy" gran "Eat starchy vegetables -- there is no bad vegetables." Incorrect both factually and grammar-wise #beanspairs

: Episode 569 - Listener Cassandra shares her amazing NSNG success story and asks how many carbs can one eat in NSNG? PLEASE SUPPORT OUR SPONSOR Pure Vitamin Club CASSANDRA TAYLOR From Topeka, Kansas Doing NSNG ~6 mos Is down 30 lbs, with ~100 lbs to lose Insulin resistant Should she be consuming less than 30 carbs? Has cured in months what she hasn't been able to cure in years Doctors advised her incorrectly NSNG makes her feel better, even while she has weight to lose She had hormonal issues that NSNG have helped Was constantly pumping blood from her body She would have to call in sick for work constantly Months in to NSNG with WAY fewer hormonal issues She has grabbed her life! Overall, feels a great deal better HOW MANY CARBS ON NSNG Do people with insulin resistance need to eat >50g carbs / day? Keep it around 50 You do not need to be in dietary ketosis as long as you are in weight Less inflammation the better, but dont stop eating vegetables to cut MORE carbs Don't worry about calories Rather focus on WHAT carbs you are eating Do not overdo dairy Some people have to limit more than others