Tom Nikkola | VIGOR Training

Should my teenager take a pre-workout supplement? 

That’s one of the most common questions I get asked from parents about nutrition and exercise. 

While I try to dissuade teens from using pre-workout supplements, I do so only after some explanation. 

I was a teen once upon a time, and we raised two of our own. I know that it’s hard to change a teenager’s mind, especially when he or she sees friends doing something you think they shouldn’t.

It also doesn’t help much to say, “That’s not good for you." They usually just do it anyway. But if you can help them get what they want, and do it a different way, you both win.

That's where this blog post comes in.

Why would a teen use or need a pre-workout supplement?

Teens make up a significant portion of the energy drink market, so it isn’t surprising that they’re also lured into the promises of pre-workout drink advertising as well.

From my experience, most teens buy pre-workouts because they hope to:

Lift more weight, thereby impressing their friendsBuild muscle fasterGet more energy because they don't get enough sleep

You might add a fourth reason: “because their friends are doing it.”

In reality, you don’t need a pre-workout supplement to accomplish any of these goals.

In fact, most teens would be better off skipping the pre-workout and focusing on some of the alternatives I cover later.

Mega-Dosing Caffeine 

Of all of the ingredients in popular pre-workouts, the excessive caffeine consumption poses the greatest risk for a teen. Don’t take that sentence out of context, though. I’m not saying caffeine is bad. The Lord knows I’m a big advocate of black coffee.

But the mega-doses of caffeine in many pre-workouts is different. A single serving often contains 300+ milligrams, the equivalent of 3-5 cups of brewed coffee.

First, such a large amount, especially if it’s used for an after-school workout, can significantly disrupt sleep quality and quantity. It could be midnight before most of that caffeine wears off.

Going to sleep so late could suppress growth hormone and testosterone while raising cortisol, which all limit muscle and strength gains.

It also create a cycle of dependence: The caffeine keeps them up too late, leaving them tired the next day. They're tired which makes them more likely to use the pre-workout again.

Second , isolated, or anhydrous, caffeine can cause a major crash hours later: That's different from the caffeine in coffee. Coffee contains dozens of other compounds which may lessen the caffeine kick, but also helps you avoid the subsequent crash. 

Third, many people develop a tolerance. The boost of energy they get the first few days they use it eventually subsides. To get that same amount of energy again, they’ll need to consume even more. 

With all that said, caffeine does improve athletic performance when used on occasion. It:

Increases time to fatigueIncreases strength, power, and speed Increases mental acuity and reflexesDecreases painIncreases fat metabolism Improves muscular and cardiovascular endurance 

To reiterate, caffeine is not bad. It can be good. But it can lead to unwanted side effects when used in excess or taken at the wrong time of day.

Other Ingredients 

Pre-workout supplements often contain numerous other stimulating ingredients, including ginseng, green tea, huperzine, B12, tyrosine, velvet bean, and others.

Every parent knows how finicky a teenager’s brain is, so I wouldn’t recommend dumping all of these ingredients into his or her body at once without trying them out individually. It isn’t worth the risk.

For adults, it might be alright to tinker with something like this, but for a teen at peak growth and development, it isn’t worth the risk.  

Pre-workout ingredients that work

The following, at efficacious doses used consistently for months do indeed enhance muscle and strength gains as part of a good strength training program,

A new HIV variant. Rising cases in some areas. Moderna's working on an mRNA HIV vaccine. COVID cases are falling, along with some Pharma stocks.

Connecting the dots, you might think we're being primed for a new health crisis, like a reemergence of an AIDS epidemic.

With many Americans still keeping masks close at hand, and eager to line up for new vaccines like they're new iPhones, 2022 would be a perfect time for governments and Big Pharma to roll out a new health crisis across the globe.

Bringing Back the Old

It’s been almost 40 years since public health policymakers and mainstream media led us to believe AIDS would wipe out humanity. You might not remember, but Anthony Fauci was front and center way back then, misleading Americans just as today.

For example, here he is, using his infamous run-on sentences to suggest that AIDS could be spread through close personal contact with infected people. Of course, no one has ever gotten HIV by being around someone with HIV. Yet, that didn't stop him from suggesting it was possible, which only helped to fuel fear.

https://rumble.com/embed/vns9do/?pub=4

I’ve replayed that clip multiple times, marveling at his ability to use big words and run-on sentences to spin a narrative.

As Robert F Kennedy explained in his book:

Dr. Fauci’s embellishments quickly made HIV-positives the modern equivalent of lepers. Paranoia of AIDS from nonsexual contact persisted for years. In New York in 1985, for instance, 85 percent of schoolchildren at one public elementary school stayed home during opening week, while hundreds of parents demanded the school system bar any HIV-positive children from attending classes. The Reagan administration made it unlawful for persons with AIDS to enter the United States. The Cuban government quarantined AIDS victims in modern leper colonies. AIDS activists charged Dr. Fauci with causing the “irrational, punitive” response that followed his hysterical statements.Kennedy Jr., Robert F. The Real Anthony Fauci: Bill Gates, Big Pharma, and the Global War on Democracy and Public Health (Children’s Health Defense) (p. 350). Skyhorse. Kindle Edition.

Just to be clear, you don't spread HIV through close contact with an HIV-infected person. As the CDC even states:

Most people who get HIV get it through anal or vaginal sex, or sharing needles, syringes, or other drug injection equipment (for example, cookers).Center for Disease Control and Prevention (as of March 1, 2020)

Not only did Fauci exaggerate the risk of infection, he also helped rush a toxic and ineffective drug through the approval process under the belief that it could treat AIDS. Of course, he ignored the research showing otherwise.

https://www.youtube.com/watch?v=fKWwEkBZjhM

Spin featured an article in 1989, written by Celia Farber that shed light on the dangerous drug and the way it was pushed in spite of science showing it was lethal. By then, many people had been killed by the drug. The parallels to the COVID vaccines are eerily similar.

Over these past two years, we've seen how willing people are to go along with a narrative, even when it's scientifically unsupported. How much easier will it be to instill fear in people about a disease as feared as AIDS is?

Read also: Science Fiction and COVID: They’re Lying To You For Their Own Good.

Already Primed

No doubt, you’re already familiar with the pandemic catchphrases:

We’re all in this togetherStay home. Stay safe.A new normal.You don’t do it to protect yourself; you do it to protect others.

Public health policymakers and mainstream media began priming us in April and May of 2020, a topic I covered in my blog post, What if we’ve all been primed?

The article clearly resonated with people, as it got shared more than 1,050,000 times. Though many people saw through the propaganda, many also bought into it without question. Though most of our attention is on Russia and Ukraine at the moment,

A new HIV variant. Rising cases in some areas. Moderna's working on an mRNA HIV vaccine. COVID cases are falling, along with some Pharma stocks.

Connecting the dots, you might think we're being primed for a new health crisis, like a reemergence of an AIDS epidemic.

With many Americans still keeping masks close at hand, and eager to line up for new vaccines like they're new iPhones, 2022 would be a perfect time for governments and Big Pharma to roll out a new health crisis across the globe.

Bringing Back the Old

It’s been almost 40 years since public health policymakers and mainstream media led us to believe AIDS would wipe out humanity. You might not remember, but Anthony Fauci was front and center way back then, misleading Americans just as today.

For example, here he is, using his infamous run-on sentences to suggest that AIDS could be spread through close personal contact with infected people. Of course, no one has ever gotten HIV by being around someone with HIV. Yet, that didn't stop him from suggesting it was possible, which only helped to fuel fear.

https://rumble.com/embed/vns9do/?pub=4

I’ve replayed that clip multiple times, marveling at his ability to use big words and run-on sentences to spin a narrative.

As Robert F Kennedy explained in his book:

Dr. Fauci’s embellishments quickly made HIV-positives the modern equivalent of lepers. Paranoia of AIDS from nonsexual contact persisted for years. In New York in 1985, for instance, 85 percent of schoolchildren at one public elementary school stayed home during opening week, while hundreds of parents demanded the school system bar any HIV-positive children from attending classes. The Reagan administration made it unlawful for persons with AIDS to enter the United States. The Cuban government quarantined AIDS victims in modern leper colonies. AIDS activists charged Dr. Fauci with causing the “irrational, punitive” response that followed his hysterical statements.

Kennedy Jr., Robert F. The Real Anthony Fauci: Bill Gates, Big Pharma, and the Global War on Democracy and Public Health (Children’s Health Defense) (p. 350). Skyhorse. Kindle Edition.

Just to be clear, you don't spread HIV through close contact with an HIV-infected person. As the CDC even states:

Most people who get HIV get it through anal or vaginal sex, or sharing needles, syringes, or other drug injection equipment (for example, cookers).

Center for Disease Control and Prevention (as of March 1, 2020)

Not only did Fauci exaggerate the risk of infection, he also helped rush a toxic and ineffective drug through the approval process under the belief that it could treat AIDS. Of course, he ignored the research showing otherwise.

https://www.youtube.com/watch?v=fKWwEkBZjhM

Spin featured an article in 1989, written by Celia Farber that shed light on the dangerous drug and the way it was pushed in spite of science showing it was lethal. By then, many people had been killed by the drug. The parallels to the COVID vaccines are eerily similar.

Over these past two years, we've seen how willing people are to go along with a narrative, even when it's scientifically unsupported. How much easier will it be to instill fear in people about a disease as feared as AIDS is?

Read also: Science Fiction and COVID: They’re Lying To You For Their Own Good.

Already Primed

No doubt, you’re already familiar with the pandemic catchphrases:

We’re all in this together

Stay home. Stay safe.

A new normal.

You don’t do it to protect yourself; you do it to protect others.

Public health policymakers and mainstream media began priming us in April and May of 2020, a topic I covered in my blog post, What if we’ve all been primed?

The article clearly resonated with people, as it got shared more than 1,050,000 times. Though many people saw through the propaganda, many also bought into it without question. Though most of our attention is on Russia and Ukraine at the m...

By the end of 2022, almost everyone will have heard of the term “web3.” Many will engage with it in one way or another, even if they don’t realize they’re part of the next evolution of the worldwide web. 

Within a few years, I expect it’ll become a regular part of our lifestyle, with most homes owning at least one pair of virtual reality glasses, used for shopping, playing, and visiting with friends and family members.

Like Web2, which introduced us to chat rooms, social media platforms, and e-commerce, Web3 will offer many new ways to be entertained and stay connected. Undoubtedly, we’ll also deal with many new social, mental, and physical side effects as well.

I've been learning a lot about web3. What I share below are just some initial thoughts related to health and fitness.

What is web3?

Web 1.0 begin in the early 1990s. Remember dial-up connections and “You’ve got mail?” It was slow, but the ability to read a news story online or see a picture sent across the globe was worth the five minutes it took to load a page. This version of the web offered mainly rudimentary web pages which you couldn’t interact with, and email.

Web 2.0 brought much faster data transfers and upgrades to technology. This opened the door for e-commerce and social media. Shortly thereafter, smartphones came along and eventually, we were able to do almost everything on them that we could on a desktop computer.

One of the biggest problems, though, is that these upgraded, personalized experiences required something very personal: your data and privacy. By now, you’ve noticed that when you use Chrome to visit a company’s online store, you’ll see an add from them when you scroll through your Facebook feed. Or, you might even see an add from one of their competitors.

In some ways, this might be helpful. In others, it can be creepy. Especially when companies sell your data to other companies. Or, when the government monitors your digital footprint. Combine this with your use of credit and debit cards, and it would be pretty easy to see what you’re doing everyday and who you’re with. 

In essence, Web 2.0 gave birth to Big Tech, which enhanced the powers of Big Brother. Talking about either of them would have labeled you a Conspiracy Theorist a couple of years ago. Today, the dark sides of both are undeniable.

If you’re not yet concerned about Big Tech, I recommend listening to this Joe Rogan interview with Dr. Robert Epstein (Episode #1768).

If you’re not yet concerned about how Big Brother is looking over your shoulder, I’d recommend getting your news from somewhere other than CNN or MSNBC.

Web 3.0, or web3, is based on blockchain, a decentralized technology system where the individual owns their data and controls their privacy.

When you hear the term “blockchain,” you might think of cryptocurrency like Bitcoin, and rightfully so. Bitcoin is what introduced most of the world to blockchain technology. But blockchain technology can do much more than offer an alternative way to store and spend digital currency.

For our purposes here, I simply want to emphasize that blockchain led us to web3 and web3 will become part of our way of life going forward. Increased privacy for individuals and transparency for companies is a good thing. But it also ushers us into a world of virtual reality and even more potential reliance on computers and smartphones than ever. As a result, it could make an already-overweight and unhealthy society more sick than ever.

Web3 Opportunities for Health and Fitness

Web3 not only comes with new opportunities and risks, but it also comes with many new terms and concepts. The more you hear these terms, the more they’ll start to make sense. So, don’t worry if you feel like some of this looks like word soup.

NFTs and Lifetime Memberships

NFT stands for Non-Fungible Token. It is a unique digital asset assigned to one person or group. The digital asset could be a video, picture,

By the end of 2022, almost everyone will have heard of the term “web3.” Many will engage with it in one way or another, even if they don’t realize they’re part of the next evolution of the worldwide web. 

Within a few years, I expect it’ll become a regular part of our lifestyle, with most homes owning at least one pair of virtual reality glasses, used for shopping, playing, and visiting with friends and family members.

Like Web2, which introduced us to chat rooms, social media platforms, and e-commerce, Web3 will offer many new ways to be entertained and stay connected. Undoubtedly, we’ll also deal with many new social, mental, and physical side effects as well.

I've been learning a lot about web3. What I share below are just some initial thoughts related to health and fitness.

What is web3?

Web 1.0 begin in the early 1990s. Remember dial-up connections and “You’ve got mail?” It was slow, but the ability to read a news story online or see a picture sent across the globe was worth the five minutes it took to load a page. This version of the web offered mainly rudimentary web pages which you couldn’t interact with, and email.

Web 2.0 brought much faster data transfers and upgrades to technology. This opened the door for e-commerce and social media. Shortly thereafter, smartphones came along and eventually, we were able to do almost everything on them that we could on a desktop computer.

One of the biggest problems, though, is that these upgraded, personalized experiences required something very personal: your data and privacy. By now, you’ve noticed that when you use Chrome to visit a company’s online store, you’ll see an add from them when you scroll through your Facebook feed. Or, you might even see an add from one of their competitors.

In some ways, this might be helpful. In others, it can be creepy. Especially when companies sell your data to other companies. Or, when the government monitors your digital footprint. Combine this with your use of credit and debit cards, and it would be pretty easy to see what you’re doing everyday and who you’re with. 

In essence, Web 2.0 gave birth to Big Tech, which enhanced the powers of Big Brother. Talking about either of them would have labeled you a Conspiracy Theorist a couple of years ago. Today, the dark sides of both are undeniable.

If you’re not yet concerned about Big Tech, I recommend listening to this Joe Rogan interview with Dr. Robert Epstein (Episode #1768).

If you’re not yet concerned about how Big Brother is looking over your shoulder, I’d recommend getting your news from somewhere other than CNN or MSNBC.

Web 3.0, or web3, is based on blockchain, a decentralized technology system where the individual owns their data and controls their privacy.

When you hear the term “blockchain,” you might think of cryptocurrency like Bitcoin, and rightfully so. Bitcoin is what introduced most of the world to blockchain technology. But blockchain technology can do much more than offer an alternative way to store and spend digital currency.

For our purposes here, I simply want to emphasize that blockchain led us to web3 and web3 will become part of our way of life going forward. Increased privacy for individuals and transparency for companies is a good thing. But it also ushers us into a world of virtual reality and even more potential reliance on computers and smartphones than ever. As a result, it could make an already-overweight and unhealthy society more sick than ever.

Web3 Opportunities for Health and Fitness

Web3 not only comes with new opportunities and risks, but it also comes with many new terms and concepts. The more you hear these terms, the more they’ll start to make sense. So, don’t worry if you feel like some of this looks like word soup.

NFTs and Lifetime Memberships

NFT stands for Non-Fungible Token. It is a unique digital asset assigned to one person or group. The digital asset could be a video, picture,

How does cognitive dissonance work? Does it help us, or lead us into a life of hypocrisy? Can understanding the theory help us understand the bizarre behavior we see in others, as well as ourselves?

Cognitive dissonance has affected humans throughout history, but today's political, social, and medical pressures surround us in contradictory ideas, beliefs, and ideologies begging us to act on their behalf. To satisfy the expectations of others, bolster our egos, or even do the "more right thing," we make choices that amplify stressful feelings brought on by our cognitive dissonance.

We’ve all been guilty of believing one thing, but speaking or acting in a way that completely contradicts our supposed beliefs. In most cases, the consequences are insignificant. In some, they can be catastrophic.

In this blog post, I hope to just open your mind to what cognitive dissonance is, and how it affects each of us. With that awareness, I believe you’ll better understand others’ irrational behavior, and it’ll be easier for you to pause and think before acting irrationally yourself.

Note: I quote the book Mistakes Were Made (but not by me) by Carol Tavris and Elliot Aronson multiple times in this blog post. I recommend reading the book itself for a deeper exploration of cognitive dissonance. Keep in mind that the authors seem to be more left than right politically, so reading might make you stretch your thinking a little if you're more "right-minded" like me.

What is cognitive dissonance?

Cognitive dissonance is the stressful mental state of holding two opposing attitudes, beliefs, ideas, or opinions. Often, it causes us to act in a way inconsistent with how we see ourselves or want others to see us.

For example, I've seen people share stories about how they lost a loved one due to the COVID vaccine, but then go on to say that they're pro-vaccine. Their belief about the vaccines being good butts up against their knowledge that a family member died because of them.

Politics is an easy place to spot cognitive dissonance. Were I writing this during the Trump presidency, I'd no doubt have examples from him. But examples of cognitive dissonance have exploded under Biden, along with inflation.

President Biden has repeatedly warned Americans of the threat of mis-, dis-, and malformation, while lying to Americans 120 times as of January 20, 2022, just short of his first year as the President. That’s once every three days. Assuming he really believes in the importance of telling the truth, his head must be about ready to burst from the cognitive dissonance.

The  International Encyclopedia of the Social & Behavioral Sciences adds how you feel to the definition of cognitive dissonance: inconsistency between two cognitions creates an aversive state akin to hunger or thirst that gives rise to a motivation to reduce the inconsistency.

Acting in a way inconsistent with what you believe increases stress. The higher your level of stress, or the greater the gap between how you see yourself and how you act, the more you'll be tempted to justify your actions instead of admitting your mistakes.

Examples of Cognitive Dissonance in Action

It's easy to think of examples of cognitive dissonance leading to social, political, relational, or financial problems. But, sometimes we feel its sting when we do the right thing as well. The following are five examples of how cognitive dissonance can affect us. Two are my own. I hope they help you see it in your life as well. You can't navigate its effects if you don't know it's there.

Smoking on the Golf Course

I was a fat kid for much of my childhood. At least, I was chubby by the standards of the 1980's. My nickname was CP, short for Chubby & Porky. That led me to an early interest in health and fitness. By the time I was 17, I'd shed the extra weight. Being that I was already becoming a fitness fanatic, if you would have asked me about smoking,

How does cognitive dissonance work? Does it help us, or lead us into a life of hypocrisy? Can understanding the theory help us understand the bizarre behavior we see in others, as well as ourselves?

Cognitive dissonance has affected humans throughout history, but today's political, social, and medical pressures surround us in contradictory ideas, beliefs, and ideologies begging us to act on their behalf. To satisfy the expectations of others, bolster our egos, or even do the "more right thing," we make choices that amplify stressful feelings brought on by our cognitive dissonance.

We’ve all been guilty of believing one thing, but speaking or acting in a way that completely contradicts our supposed beliefs. In most cases, the consequences are insignificant. In some, they can be catastrophic.

In this blog post, I hope to just open your mind to what cognitive dissonance is, and how it affects each of us. With that awareness, I believe you’ll better understand others’ irrational behavior, and it’ll be easier for you to pause and think before acting irrationally yourself.

Note: I quote the book Mistakes Were Made (but not by me) by Carol Tavris and Elliot Aronson multiple times in this blog post. I recommend reading the book itself for a deeper exploration of cognitive dissonance. Keep in mind that the authors seem to be more left than right politically, so reading might make you stretch your thinking a little if you're more "right-minded" like me.

What is cognitive dissonance?

Cognitive dissonance is the stressful mental state of holding two opposing attitudes, beliefs, ideas, or opinions. Often, it causes us to act in a way inconsistent with how we see ourselves or want others to see us.

For example, I've seen people share stories about how they lost a loved one due to the COVID vaccine, but then go on to say that they're pro-vaccine. Their belief about the vaccines being good butts up against their knowledge that a family member died because of them.

Politics is an easy place to spot cognitive dissonance. Were I writing this during the Trump presidency, I'd no doubt have examples from him. But examples of cognitive dissonance have exploded under Biden, along with inflation.

President Biden has repeatedly warned Americans of the threat of mis-, dis-, and malformation, while lying to Americans 120 times as of January 20, 2022, just short of his first year as the President. That’s once every three days. Assuming he really believes in the importance of telling the truth, his head must be about ready to burst from the cognitive dissonance.

The  International Encyclopedia of the Social & Behavioral Sciences adds how you feel to the definition of cognitive dissonance: inconsistency between two cognitions creates an aversive state akin to hunger or thirst that gives rise to a motivation to reduce the inconsistency.

Acting in a way inconsistent with what you believe increases stress. The higher your level of stress, or the greater the gap between how you see yourself and how you act, the more you'll be tempted to justify your actions instead of admitting your mistakes.

Examples of Cognitive Dissonance in Action

It's easy to think of examples of cognitive dissonance leading to social, political, relational, or financial problems. But, sometimes we feel its sting when we do the right thing as well. The following are five examples of how cognitive dissonance can affect us. Two are my own. I hope they help you see it in your life as well. You can't navigate its effects if you don't know it's there.

Smoking on the Golf Course

I was a fat kid for much of my childhood. At least, I was chubby by the standards of the 1980's. My nickname was CP, short for Chubby & Porky. That led me to an early interest in health and fitness. By the time I was 17, I'd shed the extra weight. Being that I was already becoming a fitness fanatic, if you would have asked me about smoking,

Does your blood level of vitamin D affect your risk of a severe case of COVID-19? If so, what should you do? And if raising vitamin D levels reduces the risk of COVID-19, why haven't public health policymakers talked more about it?

I can answer the first two questions, but to answer the third question, you'll need to understand that those policymakers are motivated by something other than public health.

The Public Library of Science (PLoS) just published another study, reinforcing the importance of vitamin D in relation to COVID-19.

The authors concluded, “Among hospitalized COVID-19 patients, pre-infection deficiency of vitamin D was associated with increased disease severity and mortality.”

Does this mean that low vitamin D levels cause severe COVID-19 infections? No. Does the study show that raising vitamin D levels protects you from COVID-19? Not necessarily, but based on other research, such an assumption would be a pretty safe bet.

The majority of people on the planet have vitamin D levels well-below optimal, but those with deficient levels of vitamin D are at a much greater risk of numerous health problems. The table below shows some of them.

Health Problems Associated with Low Vitamin D LevelsFlu and respiratory infectionsInsulin resistance and diabetesHeart diseaseOsteoporosis and bone fracturesLower IQs of babiesAtopic dermatitisCancerDecreased adrenal hormonesDecreased strengthIncreased body fatLow birth weight of newbornsMultiple sclerosisPsoriasisRheumatoid arthritisSchizophreniaType I diabetes

As it relates to infections, low vitamin D levels have been consistently associated with higher risks of flu and respiratory infections. Again, we’re talking about association, not causation.

However, raising vitamin D levels through supplementation reduces the risk of the flu and respiratory infections, as well. Clinical research shows that vitamin D supplementation supports immune function.

I wrote the following in a previous blog post:

In one study, supplementing with 2000 IU of cholecalciferol has been shown to lessen the occurrence of cold and flu symptoms.

In another study published in 2010, children in Japan took 1200 IU of cholecalciferol or a placebo from December 2008 through March 2009. At the end of the study, 18.6% of the placebo group and 10.8% of the vitamin D group got the flu.

That’s a 42% reduction, using an amount that still isn’t enough to reach optimal levels in most people.

Interestingly, the CDC found that flu shot was only effective in 23% of people who got it based on 2014 data.

Vitamin D: Deficiency Symptoms And Benefits Of Supplementation

Vitamin D and COVID-19

Multiple studies now show that low vitamin D levels are associated with more severe COVID-19 infections. To remain objective, though, you have to keep in mind that low-vitamin D levels are associated with other factors that are associated with a greater risk of COVID-19 infections.

Aging, obesity, poor nutrition, and a lack of outdoor activity raise the risk of COVID-19 infection by themselves, while also increasing the likelihood that an individual is deficient in vitamin D.

A study published in JAMA in September of 2020 (yes, a year and a half ago) showed that low vitamin D levels were associated with a 77% increased risk of a COVID-19 infection.

Prior to that, a July 2020 study of 14,000 people showed “low plasma 25(OH)D levels appear to be an independent risk factor for COVID-19 infection and hospitalization.”

A November 2020 study determined the following:

Vitamin D level is markedly low in severe COVID-19 patients. Inflammatory response is high in vitamin D deficient COVID-19 patients. This all translates into increased mortality in vitamin D deficient COVID-19 patients. As per the flexible approach in the current COVID-19 pandemic authors recommend mass administration of vitamin D supplements to population at risk for COVID-19.

Jain A, et al.

Does your blood level of vitamin D affect your risk of a severe case of COVID-19? If so, what should you do? And if raising vitamin D levels reduces the risk of COVID-19, why haven't public health policymakers talked more about it?

I can answer the first two questions, but to answer the third question, you'll need to understand that those policymakers are motivated by something other than public health.

The Public Library of Science (PLoS) just published another study, reinforcing the importance of vitamin D in relation to COVID-19.

The authors concluded, “Among hospitalized COVID-19 patients, pre-infection deficiency of vitamin D was associated with increased disease severity and mortality.”

Does this mean that low vitamin D levels cause severe COVID-19 infections? No. Does the study show that raising vitamin D levels protects you from COVID-19? Not necessarily, but based on other research, such an assumption would be a pretty safe bet.

The majority of people on the planet have vitamin D levels well-below optimal, but those with deficient levels of vitamin D are at a much greater risk of numerous health problems. The table blow shows some of them.

Health Problems Associated with Low Vitamin D LevelsFlu and respiratory infectionsInsulin resistance and diabetesHeart diseaseOsteoporosis and bone fracturesLower IQs of babiesAtopic dermatitisCancerDecreased adrenal hormonesDecreased strengthIncreased body fatLow birth weight of newbornsMultiple sclerosisPsoriasisRheumatoid arthritisSchizophreniaType I diabetes

As it relates to infections, low vitamin D levels have been consistently associated with higher risks of flu and respiratory infections. Again, we’re talking about association, not causation.

However, raising vitamin D levels through supplementation reduces the risk of the flu and respiratory infections, as well. Clinical research shows that vitamin D supplementation supports immune function.

I wrote the following in a previous blog post:

In one study, supplementing with 2000 IU of cholecalciferol has been shown to lessen the occurrence of cold and flu symptoms.In another study published in 2010, children in Japan took 1200 IU of cholecalciferol or a placebo from December 2008 through March 2009. At the end of the study, 18.6% of the placebo group and 10.8% of the vitamin D group got the flu.That’s a 42% reduction, using an amount that still isn’t enough to reach optimal levels in most people.Interestingly, the CDC found that flu shot was only effective in 23% of people who got it based on 2014 data.Vitamin D: Deficiency Symptoms And Benefits Of Supplementation

Vitamin D and COVID-19

Multiple studies now show that low vitamin D levels are associated with more severe COVID-19 infections. To remain objective, though, you have to keep in mind that low-vitamin D levels are associated with other factors that are associated with a greater risk of COVID-19 infections.

Aging, obesity, poor nutrition, and a lack of outdoor activity raise the risk of COVID-19 infection by themselves, while also increasing the likelihood that an individual is deficient in vitamin D.

A study published in JAMA in September of 2020 (yes, a year and a half ago) showed that low vitamin D levels were associated with a 77% increased risk of a COVID-19 infection.

Prior to that, a July 2020 study of 14,000 people showed “low plasma 25(OH)D levels appear to be an independent risk factor for COVID-19 infection and hospitalization.”

A November 2020 study determined the following:

Vitamin D level is markedly low in severe COVID-19 patients. Inflammatory response is high in vitamin D deficient COVID-19 patients. This all translates into increased mortality in vitamin D deficient COVID-19 patients. As per the flexible approach in the current COVID-19 pandemic authors recommend mass administration of vitamin D supplements to population at risk for COVID-19.Jain A, et al.

Over the past two decades, we’ve seen a consistent effort to vilify red meat consumption while extolling the benefits of a plant-based diet.

I believe that once we are through the COVID Circus, we’ll find the consumption of red meat in the crosshairs of nutrition, climate, and social justice conversations. And just like with COVID, ideologies and agendas will create "the truth," rather than relying on facts and scientific evidence.

With enough propaganda, the public will get wooed into a plant-based diet in the midst of a war on meat.

Rather than tackling this meaty topic all at once, I’ll separate fact from fiction through multiple, bite-sized posts. That way, the facts will be more digestible, like a perfectly cooked porterhouse steak.

And in case you were wondering about how much red meat I personally eat, I eat a lot of bison, but no beef. I'm allergic to it. I believe I have Alpha-Gal Syndrome, which causes a beef allergy. It occurs after you get bit by a Lone Star tic. If I eat beef, I feel like I had food poisoning for the following 36 hours, or so. I do miss it.

I point that out to say that I'm not on the payroll of the Beef Council, and don't even eat it myself.

In this post, I’ll address the claim that eating red meat causes heart disease or diabetes. Let’s dig in.

What “Red Meat “ Is and Isn’t

According to the Dietary Guidelines for Americans:

Meat, also known as red meat, includes all forms of beef, pork, lamb, veal, goat, and nonbird game (e.g., venison, bison, and elk). Poultry includes all forms of chicken, turkey, duck, geese, guineas, and game birds (e.g., quail and pheasant). Meats and poultry vary in fat content and include both fresh and processed forms. Lean meats and poultry contain less than 10 g of fat, 4.5 g or less of saturated fats, and less than 95 mg of cholesterol per 100 g and per labeled serving size (e.g., 95% lean ground beef, pork tenderloin, and skinless chicken or turkey breast). Processed meats and processed poultry (e.g., sausages, luncheon meats, bacon, and beef jerky) are products preserved by smoking, curing, salting, and/or the addition of chemical preservatives. 

Dietary Guidelines for Americans, 2015-2020

To reiterate:

“Red meat” is an umbrella term that includes “all forms of beef, pork, lamb, veal, goat, and nonbird game (e.g., venison, bison, and elk.)”

The phrase processed meat includes “processed meats and processed poultry (e.g., sausages, luncheon meats, bacon, and beef jerky) are products preserved by smoking, curing, salting, and/or the addition of chemical preservatives.”

These statements don't just apply to the Dietary Guidelines. They also apply to the way researchers assess "red and processed meat" consumption.

Why is this important to understand? Because unprocessed and processed meats are very different. On top of that, many processed meats, such as sausage or bacon are often found on top of pizza, in frozen meals, and as ingredients in fast foods. When researchers ask study participants about the processed meats they eat, they use examples like pizza to help them count their processed meat servings.

There’s an enormous difference between freshly-made pork sausage, and preserved pork sausage included as part of a frozen pizza.

The Dietary Guidelines document goes on to say:

For those who eat animal products, the recommendation for the protein foods subgroup of meats, poultry, and eggs can be met by consuming a variety of lean meats, lean poultry, and eggs. Choices within these eating patterns may include processed meats and processed poultry as long as the resulting eating pattern is within limits for sodium, calories from saturated fats and added sugars, and total calories.

Dietary Guidelines for Americans, 2015-2020

In essence, their perspective is that fat and sodium are the problem, so you can eat as much fat-free, highly-processed meat as you want, provided it’s low in fat.