AGGRESSIVE STRENGTH MAGAZINE

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ISSUE 128 - 4/4/2007

1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK 

"Just because you have done something does not mean you need to keep doing it."

-- From The Film Casino Royale 

Last month my website got over one million hits which is an all time record for my site! Thank you very much for visiting my site and supporting my business. I have an incredible life because of you and I appreciate it. Now it is time to return the favor with some tough love ;-) 

This year is going extremely fast and we are already in April! Having worked in the business world for many years I like to break the year down into quarters. In addition to having weekly and monthly goals I have quarterly goals. The quarterly goal is more valuable as you can always have a bad week or a bad month. However, if you have three bad months in a row, you are in trouble and need to make some serious mid course corrections before the next quarter is over. 

I had a great first quarter financially, mentally, emotionally, and spiritually. I got engaged to the woman I love which is by far the most exciting part. My training has been off the hook and I was in the best shape that I have ever been in for my last DVD on fat loss and mental toughness. Speaking of my last DVD, it is selling better than any of my previous DVD's and has only been on the market for a month! In addition, I have teamed up with my friends Steve Cotter, Steve Maxwell, and Nate Morrison to put on an incredible two-day kettlebell workshop in October in Las Vegas. This is the workshop that the four of us have always wanted to put on. We already have 23 people registered and only have space for seven more. The workshop was only announced last week! The people have spoken and we are going to deliver. My health is great, my family is doing well, and financially I had the best quarter for my business. Life is good and it is only getting better. I have many exciting opportunities on the table know and I am in a great place in life. Yet, enough about me, lets talk about you. 

When it comes to business goals or for that matter any goal, the first three months of the year are critical. Most people are motivated on January 1 to make changes in life. You have the whole year ahead of you and have a chance to start fresh and mentally put the previous year behind you. It is a great feeling yet most people have little staying power and by January 15th, 90% of people have fallen off the goal wagon. By April 1, the year deteriorates into just another year and now one is on auto pilot once again on his way to wasting yet another year. 

Work your ass off in the first three months of the year. Make as much happen as possible and you set up an incredible level of momentum for the rest of the year. Fail to do so and you play catch-up for the rest of the year. Sure you can turn it around and still have a great year. However, it is much harder. If you have already screwed up the first three months of 2007 then you know what I am talking about. What are you prepared to do now? Are you going to feel sorry for yourself, get back on the couch, and watch another eight hours of TV? Are you going to keep avoiding your workouts hoping that the fat magically falls off? Are you going to keep doing the same lame ineffective things for your business that you have done for the last three years? Are you going to continue to be risk adverse and keep viewing life as a spectator sport? Most of you have probably already answered yes to these questions subconsciously. 

The subconscious mind is a powerful thing. It is often that little voice in the back of our head that tries to get us to do what is convenient rather than what is right for us. You try to get psyched up for a workout and that little voice says, "just take the day off, relax and start tomorrow." You eat right for a week and then the little voice says, "one cookie is not going to hurt you, live a little and indulge." You sit down to write an article for your website and the little voice says, "What is the hurry? What difference does it make if the article is done today or next week." The longer the down time between thought and action the more likely you are to fail. I have friends in the business who pitch me on their great ideas all of the time. Several years later, nothing has happened and nothing had changed for them except they are older, less motivated, and more cynical.  

Getting excited about an idea is easy. All of us come up with ideas all of the time for our personal life, professional life, training life, and spiritual life. Yet, few of us take these ideas to the action stage. An idea has a very short life span anywhere from minutes to hours. Again, the longer you wait to act, the less likely the idea is to live and thrive. 

Action is the difference between success and failure. The more right actions you take the less likely you are to fail. Sure, you have to think things though before you act. Sure it is wise to consult with people you trust before you act. However, at some point it is time to shut up and get moving. When ever someone pitches me on an idea, I tell them to get going and then let me know when it is done. I can count the number of people on my hands that have actually followed through! 

As cliché as it is to say, life is short. We only have so much time to become self-actualized beings and you should be ashamed of yourself for wasting even one day of your life. There are people all around the world that would love to be where you are and have your luxury problems. Forget about the guilt trip as that is not the point. The point is you have one life. Value it, live it, and do not let another quarter go by wasted. You owe it to yourself and everyone you know to live fully. Seize the moment! 

Live Life Aggressively!

Mike Mahler

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Who says we do not have any heroes any more? Here is a group of them. Thanks men you make us all proud!

"Good morning Mike! Just wanted to share some pics from the Fort Hood KB Club via Baghdad. The team is doing well and staying safe, although we did lose a close friend on the recent helicopter crash. I truly enjoyed your "Aggressive Strength Solution for Incredible Kettlebell Training". I am planning on ordering your latest Ebook "Aggressive Strength Solution for Size and Strength". Would I have your permission to share this with the team members here in Iraq? I believe I have stated this before in previous emails, but just wanted to say thanks again for the great web site and free articles. Your contribution to the fitness community is duly noted."
- David COL Jon "David" Mullins

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2. AFFORDABLE HIGH QUALITY KETTLEBELLS ARE FINALLY HERE!

I have been getting a lot of questions regarding the new Lifeline USA Kettlebells and here are some answers:

Q: I have one Dragondoor bell, can I use a Lifeline USA bell with the DD one for double work?

A: Yes it should not be a problem at all. While the LL bells have slightly thicker handles, the bell is pretty much the same size and will not be an issue.

Q: Can I get single units of the super small bells (16lbs and below)?

A: Right now the super light bells are only sold in pairs. I am trying to get LL to change this for the very near future. All other sizes 35s and up are available in single units.

Q: Can the smaller ladies bells be used for Renegade Row?

A: While the smaller bells look like real kettlebells (no plastic thin handles) I do not recommend anything below 35lbs for Renegade Row. It becomes too much of a stability issue with very light bells.

Q: Do the handles have the slick smooth epoxy coating that DD bells have?

A: Nope, I made a point of having LL avoid the slick handles. They are smooth enough that they will not tear up your hands and rough enough that they will not fly out of your hands on high repetition work.

Q: How big is the 97lb bell?

A: Around the same size as DD's 88lb bell. I love the 97s for double work!

Q: How is the quality?

A: I am very happy with the quality. The bells went though strict quality control measures and passed with flying colors. I could put my reputation behind any bell on the market and chose to do so with the LL bells. I have been training with them for a month and love them. I know you will as well.

Here is what people are saying about the bells: 

"I recently received two 80 lb. KB's from Lifeline. The delivery was very prompt. The bells themselves are of excellent quality. I like the thicker grips-they seem to facilitate performance. Cleans, rows, swings, and especially overhead pressing was very smooth with what I perceived as a very well balanced piece of equipment--they have  a different feel than their competitors in this regard much for the better. The handles are not at all slick and have enough grain to make gripping easy without raising blisters. Overall, a superior product." 

--Steve Fink 

"My Lifeline kettlebells have just arrived. I am well pleased! The finish and design are simply perfect. Your offerings are what I have been hoping would appear for years, quality, usable kettlebells at reasonable prices. Lifeline has met the challenge. I expected such, as it is my experience that the products, teaching and endorsements of Mike Mahler are honest and high quality. I shall be recommending your products to my friends and students. I look forward to a long and satisfying relationship with your firm as a customer."

--Randy Shadoe

"I just got my Lifeline KBs, so I thought I'd drop you a line. OK, keep in mind that I've never used DragonDoor KBs; I've only used the Ader bells, and I wished I had ready your review of the different KBs on the market before I bought them because they are way too slick for my taste. I started to develop serious calluses at the base of my fingers because I had to use a
rosin bag for grip.

Well, when I unwrapped my LL bell, I could tell the difference right away. Hell, I guess my rack technique is not as bad as I thought because I didn't bang my forearms with the LL bells as I've been doing with the Ader bells. Don't get me wrong, I know that I have to improve my overall technique so that I can handle any KB; however, I like the different feel of the grip and shape of the bell of the LL's version. I'm trying to figure out a way that I can sell my Ader bells, so I can buy another LL bell. LOL!"--Muata Kamdibe

"Mike, I received the Lifeline KBs(2 79s and a 97) today, and did some snatches, Turkish get ups, and presses. It felt good to be able to press the 97. The handles have a nice gritty feel--I believe I like them a little better than the original Dragon Doors, definitely better than the newer, slicker Dragon Doors. Thanks again for your ideas. I'm looking forward to your new DVD." --Brian DeLong, Harrisburg, PA

You will love the prices on these bells. Click on the link below and check it out.

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3. 2007 AGGRESSIVE STRENGTH KETTLEBELL WORKSHOPS

****NEW: THE BOYS ARE BACK IN TOWN SEMINAR! 

October 20-21, 2007: Boys are back in town 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison Click Now For More Information (ONLY SEVEN SPOTS LEFT) 

May 12, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in New York City, NY (SOLD OUT, email mahler25@yahoo.com for the waiting list. This is my only 07 NYC workshop)  
» Click Here for More Information

May 13, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in New York City, NY (Sold Out! Email mahler25@yahoo.com for the waiting list) 
» Click Here for More Information

May 20, 2007:

Mahler Level 1 Plus Kettlebell Training Workshop in Miami, FL (3 spots left) 
» Click Here For More Info (Only 2007 Miami Workshop)

NEW June 16, 2007:

Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

NEW June 30, 2007:

Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas, NV
» Click Here for More Information

September 15, 2007:

Mahler-Shaffer Level 1 Plus Kettlebell Workshop In Dallas, TX
» Click Here For More Information (Last Dallas Workshop Period! I will not be traveling in 2008) 

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4. Aggressive Strength Community Service 

 My friend and top body worker Dianna Linden sent me a list of non-profit organizations for helping out the Katrina Victims. Here is the list:

• Operation USA http://www.opusa.org
• Mercy Corps http://www.mercycorps.org
• Oxfam America http://www.oxfamamerica.org
• America's Second Harvest http://www.secondharvest.org

I encourage you to take a look at the above organizations and make a donation to the one that sits well with you. Also if you want to help out animals, make a donation to http://www.bestfriends.org.

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5. NEW AGGRESSIVE STRENGTH PRODUCTS: NEW FAT LOSS SYSTEM DVD IS NOW IN STOCK! 

 Kettlebell Solution for Fat Loss and Mental Toughness

The Key to winning the battle against fat and keeping it off is to build as much muscle as possible. Yes ladies this means you as well! Learn why with The Kettlebell Solution For Fat Loss And Mental Toughness

The best way to combat fat is to build as much muscle as possible. The more muscle you have the more of a fat burning machine you become. I am happy to report that boring cardio programs that insult your intelligence and make you feel like an idiot are not only unnecessary but counter productive. The real solution to losing fat is not spending hours on low intensity aerobics burning calories. No, the most efficient path to success is the application of the following:

• Muscle building exercises to combat fat forcefully! (This DVD has 18 of them!)
• High Workout Frequency Full Body Workouts to obliterate fat
• Proper Diet as fat loss is 70% diet (No low fat diets allowed!)
• Restoration as you need rest to lose fat (Yes you need sleep and recovery methods)
• Optimizing Sex Hormones (Poor sex hormone levels equals: poor mood and poor body composition period. Men if your T levels are low forget about getting lean and ripped same goes for you ladies!

» Click Here for More Information

The Aggressive Strength Solution for Size And Strength e-Book

This e-Book is 160 pages of fluff-free information to super charge your workouts. No wasted space with photos of roided out bodybuilders. No use of super large fonts to artificially make the book longer. Just pure content to give you the tools you need. Whether you train with barbells, dumbbells, bodyweight exercises, kettlebells, or a combination of all of the above, you will love this e-book. Loaded with nutrition and sports supplement info as well.

» Click Here for More Information, or:

Order Now for Only $19.95:

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6. Attention:  Las Vegas Kettlebell Trainees I am looking for ten serious private students who want incredible training gains! 

Yes you read that right after talking to one of my online clients this morning I have decided to start offering some private lessons in the Las Vegas area for a limited time only. Why? While my workshops are very beneficial and enough for many trainees to get going, there are some things that are far too technical to teach to large groups. However, these super effective technique tips are ideal for the private training arena 

My own training this year has been off the hook (if you have seen my DVD you know what I mean)  and I want to share the new tips with ten serious Las Vegas kettlebell trainees. Once I have ten people, I will no longer take on any new clients. All of the sessions will be based in my private home gym in the green valley area. Here is what we are going to work on

Click here for more info: http://www.mikemahler.com/lasvegaskettlebells.htm

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7. AGGRESSIVE STRENGTH ARTICLE

Minimalist Strength Training
By: William Wong ND, PhD, Member World Sports Medicine Hall of Fame

My wife has been after me to write an article on my strength training ideas for some months now and I’ve finally found (made) the time to sit and pen it down. We are often asked by folks who are pressed for time, have no energy to work out or are just not inclined to exercise what the minimum amount of strength exercise is to maintain muscle /bone density and the strength needed to do the all important activities of daily living. Remember my oft repeated warning that between 50 and 60 we lose 10% muscle mass per year until by 60 we have bare bones minimal muscle mass to move ourselves around. Walk thru any orthopedic rehab ward in a rehab hospital and you’ll see what I mean; folks with barely enough muscle to lift a comb and not enough to get out of bed or off the potty! You can keep from losing it by training and supplements (I touched on the supplements in my article “The Essentials Of Life and Wellness”). If you’ve already lost it, you can restore it. The only needed prerequisite is to be breathing. As long as you are breathing you can get stronger and better.

Most weight training advice repeats the dictum that there must be at least one exercise per body part. There are an awful lot of body parts and besides this preaching is not true strength training but watered down body building philosophy, which is way different than strength training. (Most body builders would not know real strength training if they saw it or fell over it). We are not looking to build kissably beautiful biceps useful only for posing on the beach and not much else! Most of us don’t need to compensate with muscle size for lack of size elsewhere - you get my drift. Nuff said on that.

We will pattern this workout after the work of Professor Emeritus of Exercise Physiology Dr. Philip Rasch. Dr. Rasch was the head of the Naval Human Performance Laboratory at MCB Quantico from it’s founding in the 1960’s and ran it through 70’s. He was the man who developed the workouts for the Marines, the Navy's UDT and early Seals. Today's Marine physical fitness test still reflects the truths he taught. What are those truths? Simply this: Watch a baby crawl on the floor, he is pushing with his lower extremities and pulling with his uppers. The way the Creator made us, 70% of our pelvis and lower extremity muscles push and 70% of our torso and upper extremity muscles pull. That being the case he surmised if they find the most efficient lower extremity pushing exercise and the most efficient upper extremity pulling exercise we would have worked out 70% of our total body musculature in the most used aspects and ranges of motion! Simple! After that the main thing Dr. Rasch said needing attention was the abdominal girdle which included the lower back muscles. With this as a guide we can choose which exercises to perform. The next question is how much of them to do and against what resistance's?

For that we turn to American researchers from the 60’s, the decade before all of the fad work out appeared on the scene. From Delorm and Watkins we learn that if the object of an exercise cannot be accomplished in 3 to 4 sets than the exercise is being improperly done or the exercise is not effective to achieve the desired ends. So now we have the number of sets, next to the resistance vs. the number of reps.

Many folks believe that lifting a moderate to light weight once for many reps will tone and strengthen a muscle the same as lifting a heavy one for few reps. This is a reincarnation of the old tonnage theory. That theory of muscle training basically said that lifting 1 pound 300 times was the same as lifting 300 pounds once. Do you think that doing 300 reps with 1 pound will ready you to lift 300 pounds once? Neither do I. And, as with all theories if the principle does not work out in the real world then the theory is proved false. Tonnage theory was proved false, much to the cost of a few Olympic lifters who lost potential births on the US team for the ‘68 or ‘72 games by training to such a silly proposition. Yet the myth persists especially among women lifters and trainers.

When you weight train you are choosing your place along a continuum. At one end you high resistance which will create great strength, great muscle density, great bone density, by training for something called muscle hyperplasia, (where a muscle bundle is worked to the point where to adapt to the work it has to split into two muscle bundles and overlap like ply wood). In the middle, using moderate resistance with higher sets and reps you have large size muscles and moderate strength produced by muscular hypertrophy. (In hypertrophy, muscles are basically water ballooned, bloated in their adaptation to the work. Some strength is had but it and the size are easily lost. This type of adaptation is not good for any kind of sport or activity at all except for posing and as you’ve heard me say before body building is NOT a contact sport). At the end of the spectrum you have low resistance with very high repetitions, this is like the marathon of weightlifting. Here you have great endurance but little strength, worst of all if you train like this too long for too many reps it becomes like marathoning and you lose muscle mass. So building plywood is better than water ballooning and both are better than losing muscle mass!

Again let me make another analogy: look at sprinters, they have beautiful muscles, sleek and strong bodies. They train very heavy for short duration's. Look at the other end of the spectrum to the marathoners. No muscle mass, look like concentration camp victims, no strength, likely can’t open a jar of pickles with out help but they can run for 26 miles! Since there is nothing in the activities of daily living that requires a great level of endurance and nothing in the ADL’s requires posing ability, then it’s best to go with the type of training that has the greatest crossover into our daily lives - real strength training using heavy resistance, low reps and low sets.

What do we mean by heavy? Heavy is any weight that will barely allow you to get the last two reps out . So, if your repetition scheme says that you must do 5 reps then the last two reps should be doable but only just!

After playing with reps vs. resistance for the last 30 years plus, the number of reps that I believe have the greatest transference to the activities of daily life are 5 to 7. So, the work we do is 3 sets of 5 to 7 repetitions. It happens like this: Week # 1 with a new weight do 3 sets of 5 reps with a 2 minute rest in between (each set) for each exercise. Week #2 do 3 sets of 6 reps, week # 3 do 3 sets of 7 reps, week # 4 is actually week #1 all over again as you increase the resistance by 5 or 10 pounds and go back to doing 3 sets of 5. Easy!

That takes care of the principles involved, now to the actual work, and why these exercise have been chosen. First lets look over two very good pelvis and lower extremity exercises. The Squat and the Leg Press. Wait, you heard squats were bad - that was a rumor based on an invalid study done by one self serving orthopedist who wanted to prove theory and so concocted a study in which his forgone conclusion was a foregone conclusion. In other words he ran an invalid study! If squats like most all exercises, are performed with proper bio mechanics the likely hood of injury is as low as with any other form of compound lower extremity / pelvis movement. The only truly unsafe exercise I can think of are called Good Mornings and Straight Leg Dead LIfts. We need not go into those. Now to the advantage of squats: this movement not only strengthens the muscles of the pelvis and lower extremities but in putting compression pressure on the spine also creates the stimulus to increase bone density there. Remember the law that governs bone density (Wolfs Law) states “Mineralization is laid into bone along axial lines of stress”.

Now let’s leave the squat hating weenies behind and look at what it takes to do a squat safely. First of all rank beginners and those with shoulder problems limiting the ability to hold a bar on your shoulders, there are plenty of machines that will help a person to do squats without having to hold a bar. Smith machines, Power Tech squat machines and plenty more. Just as an example we’ll use the Power Tech which my Marine son tells me are widely available in gyms and that the Corps has them in it’s gyms.

For all squatting and leg press movements we need to optimize the biomechanics of the movement. In squatting and leg pressing the feet need to be wider than shoulder width apart but not exaggeratedly wide. Next, outwardly rotate the feet and knees to about a 40 degree angle from pointing straight forward. (See Picture). This creates a position where the lines of force coming up through the thigh bone converge in the sacrum creating a vector and this increases strength and aids lifting.

We are only going to go down half way to about a 90 degree angle at the knee not so much because going lower creates injury (only so if you bounce off the bottom) but because for strength reasons there is no need to go down that low. The partial or half range of motion will strengthen the entire ROM very well without having to go all the way down which many of us because of the wear to our knees cannot do. (See Pictures 1 & 2).

Picture 1		Picture 2

In the Leg Press again we take the wide stance with toes and knees rotated out. As in the squat we only go down half way to about a 90 degree angle of bend then we push up. (See Pictures 3 & 4). Try both of the lower body exercises and decide which one you prefer and use that one, there is no need to do both.

Picture 3		Picture 4

Next for the most efficient Upper Body exercise the Front Pulldown. There are many variations of the pulldown but the most biomechanical efficient and thorough is the one where your palms are facing your face (supinated) and are placed shoulder width apart on the bar. (See Pictures 5 & 6). Wider grips endanger the rotator cuff of the shoulder as do the palms facing away (pronated) grip. As soon as you turn the palms away from you two bad things happen 1) You’ve just cut your range of motion in half from 160 degrees to 80 by changing the plane of motion you are working on as the palms out grip forces your arms out to work in the Frontal Plane instead of the Sagittal (front to back) plane. 2) In forcing resistance against the shoulder at the outward angels of the Frontal plane the tendons of the rotator cuff suffer strains and tears. It is from these wide grip and pronated grip pulldowns and pullups that most older weight trainers trash out their shoulders. Although it must be said that wide grip full Range Of Motion bench presses have as much to do with creating shoulder cuff damage as the wide grip pulldowns.

Picture 5		Picture 6

Now for the midsection. Here we have two things to do. We will not get fancy as these are basic bare bones exercises so instead of dealing with muscle groups we’ll deal with sides such as: Front and back. For the front most of the abb machines will do nicely though my preference is for the bio mechanics of the abb machine designed by Dr. Fred Hatfield known affectionately in the power lifting world as Dr. Squat. Again here we will go against the conventional wisdom and work the abdomen for strength and not so much to develop pretty but weak beach boy abbs so we’ll keep the reps down and the resistance up instead of the way body builders do it with light resistance and hundreds of reps.

For the back of the midsection the best and safest exercise is the 45 degree prone back extension. For this a suitable bench is needed and while a regular Roman Chair bench and movement is okay I’ve found the 45 degree angle to be best. To increase resistance here you simply hold onto a plate or dumbbell(s). Do not hyper extend or arch as this may overly compress the posterior aspects of the lumbar discs. Try to stop the movement when your shoulders and knees are in line.

If you are restricted for time or must work out but really don’t want to, these 4 exercises will have you covered in terms of maintaining and increasing both muscle mass and bone density as well as maintaining and increasing your strength to keep your ADL’s easy.

What about aerobic work? Aerobic work does not transfer to the ADL's!!! It’s that simple. Some minimal amount of it is needed to maintain the strength of the heart but not anywhere as much as “experts” are saying you need. 7 to 24 min. tops with the average being 8 to 16 min. is all anyone needs. Interval work of 2 min. work and 1 to 2 min. rest for 12 to 24 min. is even better and strengthens the heart better against shock. Read my article How To Avoid A Heart Attack - Do Less Aerobic Exercise and read the book The Doctors Heart Cure by cardiologist John Sears; seems some MD’s have finally caught on with what the European exercise physiologists have been trying to tell them for the last 30 years!

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8. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY

9. AGGRESSIVE STRENGTH NUTRITION ARTICLE 

Optimizing Brain Function

By Charles Poliquin www.charlespoliquin.net

One of the reasons that we work so hard in the gym is to ensure that we optimize all of the body’s functions. As much as we want fantastic pectorals and abdominals, we want to build better brains as well.

Phosphatidyl serine (PS) is a nutrient essential for optimal brain function. Because PS is crucial for the overall health of brain cells, research on PS has shown that it benefits a wide range of brain activities. (1) (Note: bracketed numbers refer to cited references at the end of the article.)

There are no foods especially rich in PS, except for animal brains (which nowadays cannot be recommended as a food!) As a result, PS supplementation is the only way to increase your levels of this valuable brain nutrient. The body can make PS, but in far from optimal quantities. It also produces less as we age.

HOW PS BENEFITS MEMORY AND RECALL

Memories are formed when a group of brain cells—neurons—talk to each other. Together, neurons create a memory of an event, such as where the keys are, where you put the remote control, or where you parked the car. In order for memories to be both formed and recalled, neurons must talk to each other. Without PS, such communication among neurons is difficult if not impossible. With PS, neurons communicate more effectively. That is why PS has such positive effects on memory, recall, and overall brain function.

HELPING AGE-RELATED MEMORY LOSS

As we age, most of us lose some memory function. PS may help to reverse or slow this process. (2) Seventy-five patients with age-related memory impairment were given 300 mg of PS per day for 12 weeks. PS led to improved performance tests related to learning and memory tasks of daily life. (3) Another study of thirty-three patients with dementia showed equally promising results. This 8-week study of 300 mg per day of PS showed that PS can significantly improve overall brain wellness in those with dementia. (4)

SLOWING ALZHEIMER’S DISEASE

Alzheimer’s disease is a debilitating ailment that destroys the memory of older adults. While there is no cure for Alzheimer’s, nutrients like PS may help slow the progression and even reverse some of the symptoms of this disease. (5-7) Eighteen patients with Alzheimer’s disease given 400 mg of PS per day for 6 months experienced a wide range of positive effects on memory and recall. (8) Twenty-five patients with Alzheimer’s disease given 300 mg of PS for 12 weeks also saw improvements in brain function. This study also showed that PS may have the most benefit when given in early stages of Alzheimer’s. (9)

RELIEVING DEPRESSION

The effects of phosphatidyl serine on cognitive, affective and behavioral symptoms were studied in a group of 10 elderly women with depressive disorders. Patients were treated with placebo for 15 days, followed by PS at 300 mg/day for 30 days. PS induced consistent improvement of depressive symptoms, memory and behavior. (10)

HOW TO TAKE PS

The best time to take PS is post-workout because it lowers cortisol. Some people claim it is a brain energizer, so that it should be taken BEFORE workouts. From experience, I found this not to be true. Personally, I use it mostly in the evening to mitigate highly elevated cortisol.

If you are taking PS to treat any medical condition, or are taking medications, especially psychotropic medications, it is advisable to take PS with the guidance of your health care practitioner. PS is derived from soy and is suitable for vegetarians. The beneficial level of intake of PS according to human research is anywhere from 100-800 mg per day. Most studies in humans where PS has been used to optimize brain function used 300 mg of PS per day. After an initial loading phase with PS, long term supplementation at 100 mg per day may be sufficient for most adults to maintain optimal brain levels of PS.

I always bring PS on my overseas trips, using it as a sleep aid; I take 800 mg at my last meal. I find it helps bring me down from an energetic day of teaching. I use the powdered form in that case, as it is more economical. When I take it post workout, I prefer to use the capsule form as I can just carry them in my pill bag.

To obtain both forms of PS, contact Judith@charlespoliquin.com

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10. RECOMMENDED AGGRESSIVE STRENGTH BOOK

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11. KETTLEBELL TRAINING INFORMATION PAGE (NEW)

http://www.mikemahler.com/kettlebell_info.html

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12. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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