Getting Fit After 40

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A Practical No-Nonsense Guide

A Fitness Guidebook for Adults Over 40, Yet

Useful for Adults of Any Age, to Quickly Getting

Fit, Lean, and Losing ‘Impossible-To-Lose’ Fat.

by David Ross Goben

“The PROVEN keys to fat-mass loss and a lean fit body are high-protein, high-nutritional-fats, low-carbohydrates, and properly-sequenced high-intensity short-duration low-impact slower-tempo compound-muscle-resistance anaerobic exercise with little rest to activate a fast metabolism.”

“The programs advocated herein work under the PROVEN fact that fitness depends on INTENSITY, not TIME. Intensity is critically important, but it is too often ignored by most fitness programs, and even by expensive personal trainers. The reason is that for most people, applying intensity to a workout IS HARD WORK and it requires a keen focus on method and execution! Yet, the benefits of a 20-minute high-intensity anaerobic workout are far superior to the typically longer and much more moderate anaerobic workouts of an hour or more.”

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Getting Fit After 40 A Practical No-Nonsense Guide

—————————————————————————————————————————————————————————————————————————————— A Fitness Guidebook for Adults Over 40, Yet Useful for Adults of Any Age, to Quickly Getting Fit, Lean, and Losing ‘Impossible-To-Lose’ Fat. —————————————————————————————————————————————————————————————————————————————— By David Ross Goben

[email protected], Lady Lake, Florida, USA

Last Update: Sunday, November 20, 2016, 8:57 AM (Original: June 10, 2016) This book is free to everyone. You are also free to post unaltered copies of it online, distribute free copies, or provide links to it as you choose.

This book is stored as both a plain text file and as a PDF document in a public folder in my online Google Drive. People can access the latest text

file at: https://drive.google.com/open?id=0B_Dj_dKazINlWEN2ZDUtaC1peDQ. Its

PDF is at https://drive.google.com/open?id=0B_Dj_dKazINlNFNJS0dadXc5anc.

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THIS BOOK

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This book explores exercise and diet facts and fictions, and also the types of exercises and foods needed to EASILY defeat the “midriff bulge” most people get as they grow older and more sedentary. After age 24, they might notice fat slowly accumulating around their belly, hips, thighs and butt. This is largely due to steadily diminishing Testosterone levels. Apart from making a man a man, both men AND women employ it to maintain muscle and break down body fat, to release its lipids into the bloodstream, which the body’s cells then absorb for energy. As Testosterone slowly dwindles, our ability to build and repair muscle and to burn fat likewise dwindles. By age 40, when our HGH, our Human Growth Hormone (or “Fountain of Youth” hormone), begins on its slow decline, this can make that hard-to-lose fat in time utterly impossible to hide.

This book explains how we can EASILY restore diminishing Testosterone, HGH and many other hormones to peak levels and quickly lose excess body fat naturally, and end up feeling and PHYSICALLY LOOKING much younger, using just a few high-intensity exercises and a healthy diet, extending our lives and getting the lean body we had, or should have had in our 20s! This is based on scientific research and PROVEN results, not celebrity opinions, rumors, or “fad” diets! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Notes are enclosed within bounded lines dispersed throughout this book, like this one. These notes clarify various points in the main text, providing additional minutiae on topics, or even act as sidebars to highlight related material. I felt questions reviewers of this book doggedly asked regarding the points it proffered were best served by submitting the material used to answer their questions herein, sharing it with everyone. For example, explaining why NATIVE LDL Cholesterol, too often reviled as “bad”, is actually GOOD! Or that natural cures DO exist for erectile dysfunction, diabetes, and MUCH MORE! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— PRELIMINARY NOTES

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— Please confer with a TRUSTED physician regarding ANY medical advice proffered herein! Your medical situation might have unique circumstances that might not be covered within the restricting confines of a book! Simply because this shared advice has worked successfully for me and countless others, it does not mean that it will also have full, unrestricted applicability to you. I clearly cannot and WILL NOT assume responsibility for your personal medical situation. Those are decisions that must be left entirely up to you and to you alone. NEVER HESITATE to seek a second doctor’s opinion. For example, my father went to the same doctor religiously for over 30 years. For all those years he was told by this trusted family physician that the total deafness in his left ear was irreparable. After that doctor retired, during a visit with another doctor at a Veteran’s Hospital, as he and the doctor bided their time waiting for some test results, my father casually mentioned his deafness. The doctor promptly checked his ear and IMMEDIATELY found that his eardrum was simply out of place! By using a simple instrument, the doctor was able to reseat the eardrum and totally restore my father’s hearing in less than 15 seconds!

You should make note of the fact that all monetary amounts that I reference within this book for unaffiliated third-party goods and services are in United States of America Dollars (USD). I am not compensated by them for it.

Also notice that I use the anagram AKA within this book A LOT, such as making Non-native LDL Cholesterol an AKA of Manmade or Man-modified Trans Fat, which is important to those concerned with High Cholesterol (Hypercholesterolemia). For those who might not be aware if it, AKA is simply an anagram for “Also Known As”.

Further, ignore bathroom scales and use your eyes instead! Replace your fat-weight with denser lean muscle that also burns 3 times more calories than fat. You could even gain weight, but you will STILL look MUCH thinner and fitter! Additionally, throughout this book, and in reading a cornucopia of research, you will find two time periods CONSTANTLY reported by them: 2 MINUTES and 48 HOURS. Keep an eye out for these two figures. There has GOT to be an important metabolic reason for them occurring so often! It would seem that our bodies have internal timers that are set to one of these values, whether managed by heart rate, hormones dissipating, regenerating, or acting, internal sphincters relaxing or contracting, or our instinctual proclivity for keenly recognizing patterns. One might assume the answer to these periods could reveal the secret to keeping a lean fit body even easier than that which is discussed herein. Finally, feel free to bounce around this book to read the parts that have the most interest to you. Once having done that, then go back and read this book from front to back. For many people this can make its dense proliferation of information much easier to consume. This book must also repeat LOTS of information because it has to fight back popular but misinformed fitness and diet memes that should be absolutely purged from any rank of believability!

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THE AUTHOR

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— I am a US Military Veteran, an independent researcher, a software engineer, and an author. To keep in shape and remain active after retiring, I now do HEAVY warehouse labor in a mid-level retail store (NOT Wal-Mart), running up and down tall ladders, living in glorious anonymity. I have extensively explored Biblical history, ancient cultural thinking and slang, resulting in my seminal work: “A Gnostic Cycle: Exploring the Origin of Christianity”. I have written many books, manuals, and magazine articles under pen names or just not credited (in order to keep that glorious anonymity).

My interests include the bio-mechanical origins of life, analyzing patterns that are indicative of intelligent construction, Climate Change Myths, The Electric Universe, Expansion Tectonics, Electron-Positron Lattice Technology, Quartz Technology, the real truth of history, exploring the ancient practice of Dream Walking, exploring the glaring flaws in current Darwinian theory, Mendelian Inheritance, Cosmology, Quantum Physics, Particle Physics, Astrophysics, and Nuclear Physics. My goal is to become as close as I can be to a Universal Scholar. I am presently 61 and I am proof that the research presented here DOES work. I lost 105 pounds and 16 inches from my waist in 5 months, and STILL dropping, all without reducing calories or avoiding fatty food, or taking pills or supplements! I did it by exercising a half-hour each day and eating to properly feed my body. The loss was of body fat, NOT of muscle. I also built up that muscle, building a lean physique and a fast metabolism. As impossible as it was to previously lose this body fat, desperately trying “fad” diets, calorie-counting, and low-fat foods (and in the end GAINING fat!), I decided to immerse myself into detailed research on the subject and explore the actual science behind human biochemistry and how exercise and the foods we eat act upon it. That has made ALL the difference!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Most everyone warns me that losing weight this fast is unhealthy. It is not! It is ONLY unhealthy for people on REDUCED-CALORY and/or REDUCED-FAT diets!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Take advantage of what I learned. Instead of spending endless hours at the gym, not being quite sure what to do, devote only a half-hour a day, 4 or 5 days a week over 12 weeks in the privacy of your own home following an exercise and diet program with no equipment except for a pair of dumbbells! It does not hurt that instead of cutting food you might have to INCREASE it, just to fuel a heartier appetite and a FAST metabolism that WILL burn calories and fat day AND night! Is 3, or even 6 months devoted to a program worth extending your life and getting back the body you had in your 20s? After success with my self-designed program, I researched DOZENS of others to gain EVEN FASTER results, and among all of them I finally found just 3 that were based fully upon the research I had conducted. The best part is that they are among the most inexpensive programs out on the market, costing only a one-time fee from $39.95 to $97! I will even include links to full sample sessions of them so you can actually “test drive” these programs for free! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WHAT YOU SHOULD EXPECT FROM READING THIS BOOK

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This is a practical, no-nonsense guide for getting fit, lean and sexy, even if you are a young man or woman who suffers from excess weight, slow metabolism, low Testosterone, or are like me and us older folks over the age of 40.

Do you drift through life in denial, claiming you have an under-active thyroid (though this disorder IS real, few of those CLAIMING they have it really do), or that you have big bones (strange how some people’s bones can get “bigger” after they start packing on excess body weight), or your metabolism is slow, or that it “naturally” slowed down through “no fault of your own” as you got older (though this can happen to most of us over time, we can actually point DIRECTLY to our diets and the sedentary lifestyle we tend to adopt as we age)? Move beyond denial, admit that you have a fat-weight problem and you want to do something REAL about it, and then read this book to find ways you can fix it. You will find no diet-rumors or weight-loss myths as solutions here, or check to see what some movie star or celebrity doctor has to say about “this week’s” new way to diet. Much of what they say is nothing but ejecta from the south side of a north-bound horse, anyway, because most of them spew what they are paid to spew or what they are paid to skew their pontifications towards. You are going to explore proven methods drawn from solid scientific research to EASILY reactivate the hard-charging ‘fast metabolism’ that you REALLY DO HAVE, restore your Testosterone/Estrogen to peak levels, and to once again burn calories and body fat even as you sit on your duff and even as you sleep. You will be able to lose all that excess fat-mass without using any “miracle” supplements, gizmos, therapies, or pills, but through using simple and short anaerobic exercises and a more sober and educated understanding of your daily diet and how it and exercise actually acts upon the biochemistry of your body. The hot body you might have had in your youth is not forever lost in your past. By understanding how your body and metabolism REALLY work and how the foods you eat affects you, you CAN get that hot body back again, and SOON! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Research shows an average person’s metabolic rate is no different day or night. Thus, the belief that we will gain weight if we eat after a certain hour in the evening, or that anything we eat before going to bed will only go straight to fat, is only a myth. BUT, did you know daily exercise can boost sleeping metabolic rates by up to 11%, dramatically INCREASING fat-burning? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ This book will explain:

•• The differences between the high-intensity anaerobic resistance exercises that I advocate herein to reactivate the “fast metabolism” that you actually should have (even if for some reason it has not yet fired up in your case) and lighter-intensity aerobic exercises, which I think you are wasting your time on if you are only attempting to reduce fat-weight. I will also explain why.

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•• You will find out how a diet high in nutritional fat can actually make you burn off body fat WITHOUT adding on body fat by learning that eating the right types of nutritional fats will act as fuel to keep your metabolism hard-charging and incinerate calories and body fat like it once did in your youth. •• You will explore the exercises and foods you need to get lean and fit, such as anaerobic exercise and food high in slow-digesting proteins and nutritional fats, and the exercise and food you should avoid, such as steady or stationary cardio exercise and foods high in carbohydrates or manmade trans fats.

•• You will learn that the High Fructose Corn Syrup, HFCS, in many popular carbonated beverages, “energy” drinks, and snacks (even “health” snacks!) is DEADLY (REGULAR Corn Syrup is 100% Glucose, which is OK)! To make HFCS, much of corn syrup’s Glucose is transformed to Fructose using D-xylose isomerase enzymes, making it taste MUCH sweeter. YET, because even powdered common sugar saturates processed food, and Fructose, which we have no metabolic use for, is 50% of common sugar (and 50% Glucose), it can become deadly toxic when it builds up within the body! Besides the sad fact that 100% of Fructose goes STRAIGHT to fat storage, it is also used by cancer as a fuel, allowing it to flourish and metastasize, it causes Insulin insensitivity, Leptin resistance (Leptin controls fat-burning), gut-flora imbalance, diabetes, obesity, heart disease, it increases uric acid, causing gout, kidney stones and aggravates or precipitates hypertension, and many other serious issues of concern!

•• You will learn how you can reverse dwindling Testosterone or Estrogen levels if near or over 40, or even at my age (almost 62), or much older.

•• You will learn what your body goes through using proper diet and high-intensity anaerobics, and how it makes it possible to melt off fat that might have previously absolutely refused to budge no matter WHAT you had tried. •• You will learn why reduced-calorie diets and especially low-fat, or WORSE, fat-free diets only makes you burn off muscle mass, but NOT ONE OUNCE of your fat, and why it will usually make you LESS healthy AND EVEN FATTER!

•• You will learn that an activated ‘fast metabolism’ restores hormone levels of Testosterone, Estrogen, Leptin, Endorphins, Adrenaline, Progesterone, and many others. It also restores your HGH (Human Growth Hormone), which revives your skin to youthful vigor using just exercise and diet, all without spending a penny on mud masks, mineral therapies, pills, surgery, or topical creams (MOST creams to “smooth” (swell) wrinkled skin tissue contain MERCURY as its active ingredient; AKA calomel, mercurous chloride, mercuric, or mercurio!). •• You will also learn MANY MORE things to help you on the road to a healthy, lean, fit, and sexy body. You just need to make a personal commitment to it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: A VERY IMPORTANT hormone is Progesterone. It is the “Happy Hormone”. When its levels drop, people can sink into depression. Indeed, prior to giving birth, a mother’s levels are 10-20 times higher than normal. But, right after birth its levels can drop to zero, sinking them into postpartum depression. Men suffer similar issues. Indeed, were people tested and found to be low in Progesterone, they SHOULD be given this hormone instead of anti-depressants! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WARNING -- THIS BOOK IS NOT “POLITICALLY CORRECT”

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— What the title means is that I do not ever intend to deceive you or spin lies like a politician to make a lie APPEAR to be truthful. I will NOT say there is a good reason why vendors pack food with excess refined sugar, high Fructose, toxic preservatives like tBHQ, artery-clogging manmade trans fats, invent diseases requiring therapies, or that none of it is meant to make you addicted to their products or dependant on costly medications, like statins, to manage their faux diseases. Such equivalency is typical of the “Politically Correct”. Let me explain. “PC Police” tell us the “handicapped” are “differently-abled”, the “blind” are “visually impaired”, the “obese” are “ample bodied”, an “illegal immigrant” is an “undocumented worker”, that someone who is “horny” is “amorous”, or to have “uncontrollable diarrhea” is to have “anal leakage”. At first blink, you might suppose these “PC” terms appear acceptable and kind, but THINK about what they ACTUALLY MEAN. Truly, such Orwellian New-Speak ONLY muddles and generalizes. It ABSOLUTELY DOES NOT accurately describe ANYTHING! The differently-abled can refer to ANY person with unique skills; anyone with a visual problem, such as needing reading glasses, is visually impaired; ample bodied can refer to those with stout builds, the muscle-bound, or have a hot shapely body, not just grossly overweight; undocumented workers can refer to legal workers doing jobs “off the books”, or even to those unlicensed to do jobs requiring certification, not just to aliens illegally in-country; amorous speaks of people who are emotionally intertwined, not just to being sexually aroused; and anal leakage can refer to any condition that brings about ANY degree of anal issue, even Celiac Disease, controllable or not (such as you can make it to a bathroom without being forced to trample to death anyone who stands in your path), not just to those with diarrhea that is uncontrollable. Political correctness will only corrupt a language to incomprehensibility. I am surprised they have not demanded we use “Technicolor Yawn” in place of “Vomiting”, which is what I want to do when I hear such posterior ejecta. I am not one to dance around words or use deceptive “politically correct” phrasing to blur terminology in order to “protect” personal hyper-sensitive insecurities that whiny people typically have. “Just deal with it!” was my Father’s profoundly wise advice for anything that troubled my self-esteem. Truth is Truth, no matter how “brutal” some might bellyache that it is. This use of political correctness is nothing more than a device by which one can lie, or conceal a “white lie”, but make such a lie APPEAR as Truth. I think PC is an idiotic concept, because to me deception is anything BUT “correct”. However, I DO understand that when one’s spouse demands you ALWAYS be 100% honest with them, and then they turn around to ask you something insanely stupid, like if they are getting fat, you tread on thin ice if your presumed “honest” answer is not the one they expect. Besides, if they have to ask, then they ALREADY know the answer -- they just expect you NOT to confirm it!

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Even so, one common, natural topic covered in this book was actually a subject of great contention by those who would presume for themselves a mantle of authority and correctness. It has to do with Testosterone and women. I still cannot believe that I had to even argue this natural biological process.

I will not, as one self-described “Sensitivity Coach” recommended, make vague inferences, such as instead of referring to raising “Testosterone” levels in women through exercise of this ASSUMED “male-only” hormone that I should instead refer to raising their “fat-burning hormone”. The truth is that women DO produce Testosterone (Androgen), the key male hormone, along with Estrogen, the key female hormone, both generated from nutritional fats (lipids), in their ovaries and adrenal glands (males generate it in their gonads and adrenal glands). After Testosterone enters a woman’s bloodstream, Amoratase enzymes manufactured within their organ-covering fatty tissue binds with it to transform much of it to Estrogen, which helps make and keep her a woman.

A woman’s Follicle-Stimulating Hormone engenders ovarian production of their primary source of Estrogen by the granulosa cells of the ovarian follicles and corpora lutea. Smaller amounts are produced in the liver, the adrenal glands, and breasts. After menopause, when Follicle-Stimulating Hormone production diminishes, the conversion of Testosterone to Estrogen in women is essential. Besides burning fat and maintaining muscle, Testosterone in women also makes them “horny”. Luckily humans are not like other mammals, where the female will only produce Testosterone during rare “heat” periods once or twice a year, called Estrus (Greek for “sexual desire”), induced by female reproductive hormones. The rest of the year they accumulate fat, due to the lack of fat-burning Testosterone, in order to fuel pregnancy and nurture their offspring. Thanks to female genetics, women do not produce enough Testosterone to get an Adams Apple, get a hairy chest, or sing bass in a barbershop quartet, among other “things”, unless they resort to heavy and illegal steroid injections (the human Testosterone hormone is actually a NATURAL, safe steroid -- but avoid synthetic or animal steroids due to common adverse physiological and psychological side-effects!) or they have Hyperandrogenism that causes a few women to produce up to triple the normal Testosterone for women.

On the other hand, low production of Testosterone in women not only greatly reduces sexual desire, but it also weakens their bones and reduces their Estrogen levels. Indeed, later in life, older men can often have higher Estrogen levels than post-menopausal women if these men accumulate belly fat, which produces Amoratase enzymes that convert men’s Testosterone to Estrogen! Rest assured that women using the exercise and diet programs I will recommend -- even if they also do HEAVY weight training -- WILL NOT and CAN NOT develop massive, bulging muscles like so many of the male gym rats they might see socialize on an exercise center’s Pec Deck (one typically has to take special supplements to pack more liquid storage space into those muscles to bulk them up -- though this fails to add any actual strength to them). Women will instead get fit, lean, hard-bodied, and HOT when they complete these programs. And, whatever Testosterone not used to make lean muscle and burn body fat will transform into Estrogen to make them the woman they were in their youth (doing this additional Testosterone production is ESSENTIAL after menopause, because by then their NATURAL Estrogen production levels will have dropped sharply).

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Did you know that 25% of men seeking treatment for Erectile Dysfunction (ED) are under age 20, 50% of men from ages 40 to 70 have some degree of ED, and 90% of men diagnosed with ED have an elevated risk of heart attack?

It is assumed only low Testosterone (Low-T) causes ED. When a man has Low-T, his doctor might auto-prescribe a phosphodiesterase type 5 inhibitor (PDE5), metabolizing nitric oxide to initiate an erection. If it is ineffective, they might then prescribe expensive Testosterone Replacement Therapy (TRT), involving $1000/month, CONSTANT doctor visits, blood-work and injections. With TRT, patients run the risk of side-effects like heart attack, stroke, blood clots, sleep apnea, prostrate cancer, debilitating memory problems, and fits of rage. Men are most commonly put on PDE5 pills, such as Viagra, Cialis, etc., even though that can lead to a different laundry list of side-effects, such as sudden vision loss; vision changes; ringing in the ears or sudden hearing loss; chest pain or heavy feeling, pain spreading to the arm or shoulder, nausea, sweating, general ill feeling; shortness of breath; feeling lightheaded, fainting; irregular heartbeat; swelling in the hands, ankles, or feet; a penis erection that is painful or lasts 4 hours or longer; or cancer. Less serious side-effects include warmth or redness in the face, neck, or chest; stuffy nose; headache; memory problems; upset stomach; or back pain. The trapping of blood-flow, resulting in a non-stop and VERY painful erection lasting 4+ hours is too often down-played and even joked about. But if it goes untreated, it can last for several DAYS, leading to gangrene due to blood stagnation. If antibiotics do not clear it up, then amputation is required! Most doctors too often blame ED primarily on Testosterone levels, though in truth only 3% of ED issues are caused by Low-T. 97% of these cases are actually due to reduced levels of a little-known enzyme called “eNOS”.

eNOS (endothelial Nitric Oxide Synthase) releases nitric oxide from the L-arginine amino acid and is needed to help nitric oxide produce an erection, being used to manage an erection’s length. Without eNOS, all the PDE5 in the world might not deliver an erection! Using PDE5s also increases the chance for blindness, psychological issues, and 84% better odds of developing cancer. eNOS, also known as Nitric Oxide Synthase 3 (NOS3) or constitutive NOS (cNOS), is an enzyme that is one of three isoforms that synthesize nitric oxide, a small gaseous and lipophilic (dissolves in fats) molecule that participates in several biological processes. Nitric oxide produced by eNOS in the vascular endothelium plays crucial roles in regulating vascular tone, cellular proliferation, leukocyte adhesion, and platelet aggregation. eNOS is also essential for a healthy cardiovascular system.

An ALTERNATIVE path converts nitrate foods to nitric oxide via mouth bacteria, like animal organs, beet root, black tea, blueberries, brown rice, cayenne pepper & other hot chili peppers, citrus fruits, cranberries, garlic, honey, onions, oysters, peanut butter, pistachios, pomegranate, raw dark chocolate, salmon, shrimp, walnuts, watermelon, and nitrate-rich leafy greens, such as arugula, beet greens, butter leaf, celery, chard, kale, lettuce, and spinach. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— ABOUT THE SOURCES I USE

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— Most of this daunting profusion of information is based on personal research conducted by plowing through countless resources, from noted peer-reviewed scientific journals and papers, to include a significance of research-backed reports that have been provided freely for public scrutiny by supplement

organizations, like BioTrust Nutrition (http://sem.biotrust.com) and Anabolic

Men (www.anabolicmen.com) (two supplement and dietary information sources my

research has deemed reliable), Optimal Breathing Mastery (www.breathing.com)

(proper breathing is far more important to our well-being than most people might ever presume, and especially because critical hormonal secretions from our Endocrine glands are so tightly bound to it), the Thunderbolts website (www.thunderbolts.info) (we are in fact bio-electric organisms that are electricity-generating dynamos, like all other biological organisms, and we need to rediscover how to manage it -- we are composed of 37.2 trillion cells, where EACH cell is packed with hundreds of thousands of busy, highly animated, incredibly programmatically-smart electric-powered molecular machines), a plethora of peer-reviewed publications found at university archives, online encyclopedias, and reliable information extracted from trusted online health

and fitness sites such as Shin Ohtake’s “MAX Workouts” (www.maxworkouts.com),

Mark McIlyar’s “Abs After 40” (www.getabsafter40.com), and the late Clark

Shao’s “Six Pack Shortcuts 2.0” (www.sixpackshortcuts.com).

I studied these sources incessantly as I wove personal observations into these lines, paragraphs, and pages of prose to preserve perceptions and conclusions on these subjects. Though my original work in fact saturates the content of this book, especially due to my weighty and incessant editing as I tried to succinctly express its many points, insert new research, and deliver as much information as possible, I am not quick to toot my horn. Rather, I will grant that this volume is at its core inspired by the above genius, upon whose many shoulders I stand, and express upon it a modest modicum of my own intelligent intuitive perception. I originally laid this all out as a PERSONAL referential collection of jotted notes and observations, never intended as a book, to bind my massive body of research in a manner that would make the most sense to me. One also has to be mindful of their references because there is a superfluity, indeed, a torrential flood of MISINFORMATION, much of it long-since abandoned and outdated by over 35 years, such as now-disproved fitness theories dating back to the 1980s, back when isolated and aerobic exercises were all the rage, the potentially joint-stressing split-body isolation workouts were becoming like a “pec deck” religion, and everyone was “juicing up” to look like Arnold Schwarzenegger. Much of this has since been shown to be less efficient or even ineffective, sometimes askew to more recent discoveries, or just plain wrong. Use the most up-to-date information backed by NON-PARTISAN scientific study. It is truly amazing how many health and fitness sites base their “facts” upon techniques they just like, agree upon, or just THINK that they “sound” good, what someone they respect might have asserted, or build their foundation upon outdated hypotheses from the 1980s, but how often recent scientific discovery is counter to their programs. That makes their “facts” much like “locker room rumors” that we all had about sex back in junior high or middle school.

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— WHY THIS BOOK IS NOT JUST A QUICK-START GUIDE

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— It is interesting that a few reviewers of this book have requested a “Quick-Start” version of it, because THAT is exactly what this book was at its start! My original omnibus of notes held but 16 pages. Yet, email I received about it begged for clarity. So, I detailed my notes. It grew to 33 pages. But that was like dousing a fire with butane. They suddenly wanted to know EVERYTHING!!! All anyone really wants is clarity. They are tired of being told to do this or that without explanation. This has much to do with celebrities and TV doctors rolling out endless diet plans (that usually fail), or extol exotic substances said to allow one to continue eating bad and STILL lose weight, not explaining HOW that is possible or where the weight-loss actually comes from. These are shiny baubles, glowing brightly but hold no substance. Such nonsense only line a sponsor’s, and maybe even their own pockets with your hard-earned money! In reviewing countless diet plans, I saw that they were ALL simply quick-start guides. They explained little of any science behind them except in peripheral terms. Usually that science can be dated all the way back to the 1980s, most of which has since been superseded or invalidated. Sadly, nearly all were just rewording the EXACT SAME failed old-as-dirt reduced-calorie, reduced-fat diet! Society has had the idea pounded into it that to lose body fat they HAVE to cut calories and fats from their meals. This propaganda is HAMMERED REPEATEDLY into our social consciousness. It is so ingrained that stating the TRUTH about fat-loss falls mostly on deaf ears. If I tell someone to eat fatty foods, they think I lost my mind. They cringe when I share an 800-calorie omelet recipe LOADED with fats and protein, but it instead BURNS body fat ALL DAY but does not add ANY body fat, or that daily exercise increases night-time fat-burning, or there is no truth to the myth that eating food late at night, like plain, whole cottage cheese, goes to fat (it helps us sleep as it BURNS body fat!). It has become even worse due to increasingly sedentary lifestyles, which slows metabolisms, making one frail and halts fat-burning. People sit about staring at smart devices, THINKING they are socially active because they use ‘social media’, instead of getting involved in REAL social activities. People now have more Facebook friends than ACTUAL friends. Their idea of social interaction is to madly thumb messages back and forth instead of playing sports in the yard. To restore health and fitness, people must ignite a fast-running metabolism. Yet, most-all diets are based on the “Standard American Diet”, which advises diets HIGH in carbohydrates and LOW in nutritional fats. This is -WHY- we do not have a fast-running metabolism! If we are sedentary, high carbohydrates, especially sugars, retard minds AND metabolisms! Low fats STARVE us and STOP fat-burning by shutting down Testosterone, our fat-burning hormone. It also raises our Cortisol hormones, which instructs Insulin to transport all we eat to fat storage, rather than fueling our bodies to avert starvation. Have you ever wondered WHY diabetes skyrocketed once society magnified its consumption of carbohydrates? Have you ever wondered WHY obesity skyrocketed once all the fat-free diets infected our social consciousness? OUR DIETS ARE ALL TO BLAME!

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An adult needing to be taught how to properly eat is sad, making the task of education monumental, because the facts behind healthy eating is unfamiliar to them due to so much erroneous information. They must relearn EVERYTHING!

I was reticent to commit to this project, because it is a complex, daunting task, requiring me to toss a pounding deluge of information at the reader’s eyes. The paradox here is that people want to have a quick-start guide, but they absolutely hate the lack of information that is in a quick-start guide. But at work, I kept hearing people trading the latest diet rumors or celebrity diet tips in their desperate attempts to shed excess fat. That constant drone of misinformation hammered endlessly on my ears. It was almost unbearable! I would finally ask them why EVERY diet they ever went on might lose them some weight, but suddenly results would stop cold? They might even end up weaker, or look strangely flabbier. But afterward, they usually put on more weight. I would then explain what the body TRULY needs, and they thought I was nuts, simply because this celebrity or that TV doctor had “said” something else. What really freaked them out was at one point in my own diet I had to consume upwards of 5000 calories a day just to keep from dropping my weight TOO FAST. THAT should have told them maybe I knew something their celebrities did not! I pointed to their meals: carb-heavy salads, drinks with HFCS, faux sweeteners that fool the spleen into THINKING it got sugar, confusing and damaging it and the liver, and pre-made meals packed with excessive sugars and other heavy carbohydrates, making them sugar-addicted, dulling senses, raising stress hormones, desensitizing Insulin receptors, and halting fat-burning. Such meals are usually loaded with manmade trans fats, which are oils modified by a high-heat hydrogenation process, molecularly “barbing” them with hydrogen, making them EXTREMELY sticky, and they then clog arteries. They also help bind 15 to 30 pounds of dormant feces in colons that can cause Dysbiosis, where now-resident, normally evacuated “bad” bacteria remains to over-power “good” gut bacteria, grown and nurtured in the Appendix (its not-widely-known purpose). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Manmade Trans Fats (AKA Industrial Trans Fats, Trans-Saturated Fatty Acids, and Non-native LDL Cholesterol), is made by hydrogenating oils that solidify liquid oils and extends product flavor stability and shelf life. It also disrupts cholesterol levels and stresses hearts by amassing NON-native LDL cholesterol and ApoB (Apolipoprotein B is a protein that adheres to artery walls and binds to sticky lipids like manmade trans fats). The FDA declared Manmade Trans Fats are no longer GRAS (Generally Recognized As Safe). NATURAL trans fats (Trans-Unsaturated Fatty Acids; Native LDL Cholesterol) pose no threat and is actually VITAL to our metabolism AND ESPECIALLY OUR BRAINS! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ As long as people live in ignorance of the realities of health and fitness, they can NEVER take absolute command and control of their health and fitness. Just look at the aerobics craze that took root in the 1980s -- it did not burn body fat; it burned only the oxygen they breathed. It was relatively easy and it made them “LOOK” like they were working out really hard. Its results are building endurance and losing water weight. But, losing water-weight is NOT a

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healthy weight-loss option because it does nothing except degrade metabolisms, fog the brain, and retard the body’s circulation of oxygen -- as if smoking or system-dulling medication might not already be starving it of enough oxygen. Aerobics left people unprepared for the sudden proliferation of manmade trans fats, excessive refined sugar, and dense, pulverized carbohydrate fillers that soon bloated their diets, starting with convenient TV dinners. Once this yen for pre-made meals exploded, it is now threatening to destroy most everyone’s health, even as many such packages extol declarations of healthy goodness! The body is actually designed to STAY fit and lean, but people sabotage its efforts at almost every possible turn, thanks to all the diet and exercise misinformation that now plagues our airwaves and social media networks.

Big Pharma does not help by promoting faux diseases, like high cholesterol. Our bodies need as much NATIVE LDL and HDL cholesterol as it can get to keep our cells healthy, youthful and soft! However, manmade trans fats cause this “disease”, raising ApoB and non-native LDL cholesterol (manmade trans fats!). It is even possible to cure diabetes in as little as 4 weeks! It just requires pure cinnamon and chromium picolonate, which you can get by eating apples, broccoli, and other sources (listed later). But MOST powdered cinnamon is not REAL cinnamon, but is in fact flavored sawdust, which does NO ONE any good! Cancer can be stopped cold by keeping our bodies alkaline; an environment it cannot survive in because alkalinity sloughs off its protective coating that evades immune system attack. Cancer requires an acidic bloodstream with a preferred pH at 6.5 and lower, where healthy blood has a pH of 7.35 to 7.45. Continuous physical or mental stress raises Cortisol hormone levels, causing bodily electrical deficits, engendering Free Radicals (molecules that steal electrons from other molecules), which degrade cells, causing cascading cell destruction and inflammation. Free Radicals, high Cortisol and electron deficits makes blood acidic, making us feel more stressed, more tired, more susceptible to cancer, and can make joints ache because the liquid-crystal

water lattice layers, the little-known Fourth Phase of Water, cannot maintain

electrical levels to sustain mag-lift-like separation between cartilage.

I could go on and on, and THAT is the point of WHY this is not a quick-start guide! People need to learn PROPER health, and they need to be aware that there IS a world of RELIABLE science, but it has been shouted down by loud and misinformed self-proclaimed diet and exercise “gurus” who preach weekend to 2-week “miracles” and all too often give outdated diet and exercise advice!!! If a TV doctor promotes some sponsor’s product, consider it with a grain of salt. For example, once you educate yourself, the words of certain doctors, some of whom countless people hang on their every word, will come as poison to your ears when ACTUAL science can go against much of what they preach.

Education requires INFORMATION! It also requires repetition to ensure that information is retained. It is sad that people have to be taught what their bodies have always tried to tell them. When did we start ignoring our “gut” instincts -- our “gut” feelings about things? Considering our gut contains more neurons than our brain and spine combined, MAYBE we SHOULD listen to it?

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—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— A “QUICK” QUICK-START GUIDE -- THIS BOOK IN A NUT-SHELL

—————————————————————————————————————————————————————————————————————————————— —————————————————————————————————————————————————————————————————————————————— This entire book covers an expansive informational horizon. This section is as close as it gets to a “Quick-Start Guide”. It BEGS for detail, but such is the nature of quick-start guides. The book itself is CRAMMED to its cranial crest with such needed troves of information; information you need to arm yourself with knowledge so you can FULLY understand how to EASILY lose ‘impossible-to-lose’ fat-mass that harasses the self-consciousness of the majority of people. Most people do aerobic exercise, which is what you do when you go to the gym and hop onto one of those fancy-looking cyclic treadmills, an elliptical, a stationary bike, a rowing machine, go out for a jog, do most manual labor, or sit at a desk and push a digital cursor around a computer monitor all day. Starting in the 1980s, aerobics became INSANELY popular here in America. It could make anyone look like they were really working out, and all the bling of the high-tech hamster wheels they slaved on for endless hours would infer that they were really “into” Fitness. They also accessorized with designer sweat-wear, “personal” bottles of expensive water, and ready energy treats, like “health” bars or candy bars, for a quick “energy boost” (if they ONLY KNEW how badly they were defeating any and all fitness efforts with such “treats”...). The problem is, people use aerobic exercise in the expressed effort to burn body fat and build muscle. It is a problem because AEROBICS WILL NOT BURN BODY FAT -OR- BUILD MUSCLE! The ONLY things that it does do is build endurance (its ONE positive attribute), drop water-weight (this is NOT a healthy weight-loss choice), and it burns ONLY the oxygen they breathe during exercise, which will provide their body with ALL its energy requirements for such ordinary effort. Most aerobics enthusiasts are not aware that the jolts from hammering their joints in rapid succession during steady aerobic cardio INHIBITS the ability to burn fat and build muscle by reducing Testosterone, which the body uses to burn that fat and to build that muscle. This means that all their steady-state aerobics will actually make it IMPOSSIBLE to burn body fat or build muscle. Pounding joints tell your body they are under PHYSICAL ATTACK. EVERY impact causes the body to release a dose of Cortisol stress hormones. Cortisol arms you with instant energy reserves to flee physical attack. Yet, repetitious pounding does not let the body dissipate it before those joints are impacted AGAIN, and so Cortisol will instead accumulate, which is what actually causes us to feel stressed and agitated. Climbing Cortisol levels forces Testosterone levels to conversely diminish until it can crash right through the floor, and Testosterone will REMAIN at such minimized levels for up to 48 whole hours! High Cortisol levels also rob you of electrons IN DROVES, which causes FREE RADICAL molecules to form and riotously charge through your body’s cells. Free Radicals are the root of ALL inflammation and cell degradation as they steal electrons from surrounding molecules, which converts the robbed molecules into Free Radicals, cascading degradation like falling dominoes! This also makes blood pH levels acidic (electron-starved), which makes you feel exhausted and more susceptible to illness and cancer. IT ALSO CAUSES YOU TO AGE FASTER!

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~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ NOTE: Omega-6 fatty acids readily deteriorate to form Free Radicals. Normally, inflammatory Omega-6 and healing Omega-3 fatty acids are balanced in the body 1-to-1. Yet, because Omega-6s saturate most processed foods, a regular diet of it can cause our bodies to accumulate 25 times more Omega-6 than Omega-3! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ How can we restore Testosterone to burn body fat and build a lean, fit body, AND reduce Cortisol hormone levels to pull back the years from our appearance? The answer is LOW-IMPACT ANAEROBICS. Some readers might understand this as weight-training and strength-training. However, we are NOT trying to turn into bulked-up body-builders with it. We only want to perform muscle resistance using a pair of mildly hefty dumbbells along with our own body-weight.

But we are not talking about just ANY anaerobics. Apart from altering our diet

to include high-protein, high-nutritional-fats and low-carbohydrates,

ESPEICALLY to cut out most sugars (in particular sugar high in Fructose content -- even common table sugar is 50% Fructose), we also need to perform (take a deep breath...) properly-sequenced high-intensity short-duration low-impact slower-tempo compound-muscle-resistance anaerobic exercise.

We need protein to build muscle, which is denser and takes up less volume than fat, and it also burns three times the number of calories than fat, even if you are just goofing around reading this or dozing off. We also need LOTS of nutritional fats because it is ROCKET FUEL for our metabolism. Without it our metabolism WILL slow to a snail’s pace, which also stifles ALL fat-burning. “Properly-sequenced high-intensity short-duration low-impact slower-tempo compound-muscle-resistance anaerobic exercise” means:

•• “Anaerobic Exercise” is intense enough to cause lactate, the conjugate base of lactic acid, to form, which results in muscle fiber micro-damage, which is TECHNICALLY intense muscle fiber cramps, causing strands to actually tear! This might sound bad, but you CANNOT rebuild, strengthen or reinforce muscle without breaking down the weaker muscle fibers and letting Testosterone build, strengthen, and reinforce NEW muscle fibers. So, when muscles get sore after strenuous exercise, take comfort in knowing your muscles ARE getting stronger. •• The point of “Properly-Sequenced Exercise” is VITALLY IMPORTANT because the anaerobic exercise workouts, being performed at high-intensity, and although each individual exercise is easy, between doing all of them CORRECTLY (without cheating) and keeping rest between exercises at an absolute minimum, these short 20 to 35 minute workouts can potentially be INCREDIBLY exhausting!

Thus, sequencing exercises so that you work one group of muscles while letting previously worked muscles rest, you will not collapse into a puddle of sweat, but you will find that you can perform MORE high-intensity exercise, thus EXPANDING your energy needs! Indeed, a sequence of exercises is called a Set (or Round), and you should perform from 3 to 5 cycles of a Set during each workout session. You can typically complete 3 Sets in 20 minutes and 5 Sets in 35 minutes. Some workouts, such as a day for high cardio exercise, might require a minimum of 5 Sets. Some workouts require Active Rest between exercises in a Set, such as standing elbow to opposing knee crunches, just to

Getting Fit After 40 - A Practical No-Nonsense Guide