Fast acting carbohydrates with protein post-workout

Chad Waterbury asks the question:

Ori, throughout the majority of my career I’ve recommended fast-acting carbs with protein powder in the post-workout meal in order to get an insulin spike and shuttle amino acids into the muscles for growth and repair. But after consulting with you I’ve realized that I might have been wrong with this approach. Can you explain the problems with ingesting simple carbs such as raisins or cherry juice immediately after training?

Ori Hofmekler answers:

First off, after training your muscle becomes temporarily insulin resistant. That’s due to tissue micro-injuries which impair the mechanism that utilizes glucose in your muscle. Putting a high glycemic fuel in your muscle right after exercise will jeopardize energy utilization and disrupt your insulin sensitivity. High glycemic fuel includes all kinds of sugars, dried fruits and refined flour.

One of the biggest misconceptions is the idea that an insulin spike is necessary for boosting protein synthesis in the muscle. The truth is quite different. The real factor is not insulin spike but rather insulin sensitivity. It has been proven that as long as insulin sensitivity is high, even low (fasting) insulin levels along with amino acids will be sufficient to trigger mTOR/AKT – the cellular pathway that deposits protein in the muscle towards repair and growth. Overly spiking insulin with simple carbs immediately after exercise impairs insulin sensitivity and diminishes your capacity to sustain a healthy metabolism and a lean, strong physique.

Ori Hofmekler discssion on estrogenic foods in our diets



Drink your way to health

Water is, quite literally, the river on which our good health flows. Water carries nutrients to our cells, aids digestion by forming stomach secretions, flushes our bodies of wastes, and keeps our kidneys healthy. It keeps our moisture-rich organs (our skin, eyes, mouth, and nose) functioning well, it lubricates and cushions our joints, and it regulates our body temperature and our metabolism. 

Water also plays a crucial role in disease prevention. (In a study conducted at the Centre for Human Nutrition at the University of Sheffield) researchers concluded that women who stay adequately hydrated reduce their risk of breast cancer by 79 percent. (Another study, at the Fred Hutchinson Cancer Research Center in Seattle), found that women who drink more than five glasses of water a day have a 45 percent reduced risk of colon cancer compared with women who drink two or fewer glasses of water a day.

Many doctors believe that proper hydration can help prevent chronic joint diseases, such as rheumatoid arthritis, because water reduces inflammation and promotes cartilage health. Adequate water consumption can also slow the signs of aging and improve conditions such as constipation, diabetes, hypoglycemia, obesity, arthritis, kidney stones, dry skin, wrinkles, cataracts, and glaucoma.

With all the above said is water from your tap as health friendly as you would like to believe. Well as I mentioned in a previous blog, your Liver plays an important role as a detoxifier, breaking down or transforming substances like ammonia, metabolic waste, drugs, alcohol and chemicals, so that they can be excreted. These may also be referred to as “xenobiotic” chemicals. If we examine the liver under a microscope, we will see rows of liver cells separated by spaces which act like a filter or sieve, through which the bloodstream flows. So what if the water in your taps contain a disinfection Byproducts such as:

Chlorite – Anemia; in infants and young children effects their nervous system.

Bromate and Haloacetic acids – which increases risk of cancers

 Total Trihalomenthanes – causes Liver, Kidney and central nervous system problems and increases the risk of cancer

Or it contains disinfectants and chemicals like:

Antimony – Increases blood cholesterol and a decrease in blood sugar

Arsenic – Skin damage, circulatory system problems and may increase risk of cancers

Barium – Increase blood pressure

Cadmium – causes kidney damage

Copper – (short term exposure) – Gastrointestinal distress – (Long term exposure) -Liver or Kidney damage

Fluoride – Causes bone disease (can cause children to get mottled teeth)

Which are all byproducts of external factors such as; old plumbing systems, decay of natural man-made deposits, discharge from industrial factories and even erosion of natural deposits and can all harm our health. Do you think this would have a baring on the ability of your Liver to detoxify the body and stay efficient and healthy??

Our water supply is monitored and measured by the National Primary Drinking Water Regulations or (NPDWRs or primary standards). Who set what they call the MCLs (Maximum Contaminant Levels) which they say there is no known or expected risk to our health.

Brilliant, it’s nice knowing that someone has our backs.

So think about your liver and the work it has to do to filter the toxins in the body anyway and how it works overtime with the daily toxins already in our bodies. Then maybe it would be wise to invest in a little of the future right now and get a filter system fitted to your home water supply.

Remember – Water is the second most important thing the body needs next to oxygen, don’t ignore it.

Just a thought!

Understand your Liver!

It is responsible for the production of bile which is stored in the gallbladder and released when required for the digestion of fats.

The liver stores glucose in the form of glycogen which is converted back to glucose again when needed for energy.

It also plays an important role in the metabolism of protein and fats. It stores the vitamins A, D, K, B12 and folate and synthesizes blood clotting factors.

Another important role is as a detoxifier, breaking down or transforming substances like ammonia, metabolic waste, drugs, alcohol and chemicals, so that they can be excreted. These may also be referred to as “xenobiotic” chemicals. If we examine the liver under a microscope, we will see rows of liver cells separated by spaces which act like a filter or sieve, through which the bloodstream flows.

The liver filter is designed to remove toxic matter such as dead cells, microorganisms, chemicals, drugs and particulate debris from the bloodstream. The liver filter is called the sinusoidal system, and contains specialized cells known as Kupffer cells which ingest and break down toxic matter.

For this article and further understanding please read the link toThe Liver and Detoxification

Leaky gut – Mark Daily Apple

In most popular conceptions of human physiology, the gut exists primarily as a passive conduit along which food travels and breaks down for digestion and absorption. It’s where bacteria hang out and digestive enzymes go to work. It’s a “place,” an inert tunnelmade of flesh and mucus. Lots of things happen there but the gut itself isn’t doing much.

Learn about the symptoms and what it can do to your health. Lots of people suffer from this problem at different levels on a daily basis, so check out the link to further your understanding. Do not turn a blind eye to what could be happening within your own body right now.

Read more:



Healthy Start

Health & fitness is not just something to just prepare us for a competition, it is to prepare us for life. Living to be active is what it is about, actively living is so important to our health, happiness and state of mind. The tough part is letting it slip away from us and then having to exert extra time and energy chasing it.


Live a consistant balance and enjoy life to its fullest potential.


What you do next is up to you – either watch health fade in the distance or do something every day to keep it close.

Love your body

Make sure you are eating ripe and naturally colorful foods and drinking more water. By checking out  what fruits and vegetables are actually in season, it will make sure you are having the best available foods with limited human/chemical intervention.

Regardless of what the advertising says on the packets or what you hear on the news, prepacked foods, drinks and fast foods are not good for you. They have all had some form of human intervention, (increased salts, fats and sugars & a decrease in nutrients). This will change the nutritional value and density of the product/food you are eating.

Chemical imbalance at the cellular level of food is altering our bodies ability to absorb nutrients. When we detect a pathogen our auto response is to automatically fight it, this is the bodies natural defense. The more pathogens we absorb into our bodies, through the foods we eat and the drinks we consume, the more chance we alter our cellular make up. In turn this reduces our bodies ability to defend itself against pathogens, thus making us more vulnerable to disease.

In a word…..Help your immunity to reduce its work load, there is more chance it will be more efficient.  

Grains, legumes, dairy & spices all play a vital role in this process. If you can limit these foods and increase your bodies omega 3 (anti-inflammatory) intake to balance out the omega 6 (pro-inflammatory) increase in our current diets, it will go along way to supporting our bodies ability to deal with pathogens and create a better anti, verses pro inflammatory balance.

Overall we will feel better, sleep better, move better and be better.

How important is sleep

Do not take the importance of sleep lightly. It has many benefits as well as a few costs. Make sure you understand them both and start to grasp what the overall picture would look like without it and the benefits/costs of your overall physical and mental health.

The importance of sleep

Food & our bodies

Our bodies desire the correct foods and nutrients on a daily basis and negleting to do just this is reducing our life expectancy.  Our bodies are very special and nature has determined that we have everything we need to keep them a functioning/living organism. (NO THAT IS NOT WITH SUGAR)

Like did you know;

Broccoli contains isothiocyantes that switches on a specific gene in the liver that detoxifies cancer causing chemiclas and toxins! But without the broccoli the gene remains inactive.

So our bodies are designed to interact with a food supply that is available to us, that it has a key to unlock specific genes to support its growth.


So next time are out shopping, stop and think about what you are putting in your trolley.





Mind your Mind

Our brains have this innate ability to follow continued patterns that we do not always wish them to follow. Emotionally driven and illogical minds do not help the person that control them, in most daily situations.

Learn to Mind your Mind, by allowing yourself to have emotional and illogical thoughts, in the comfort of your own brain. Then listen to your ideas and thoughts and act only once you have reasoned with yourself to find out the right course of action.

Key actions:

Learn your trigger points (what makes you tick)

Take time (set a pause mechanism into your thought patterns to absorb, digest and process. This will allow you to learn from past experiences)

Think positively about all situations (all is not is always what it seems and it may have a reason to exist)

Have a view of realism with your expectations (not everyone has the same ones)

Then hopefully you will start to learn how to mind your mind.