Tom Nikkola | VIGOR Training

If your long-term goal was to destroy a nation or civilization, you could work to constantly grow stronger and more powerful yourself, or you could discreetly contribute to the weakening of the nation you wish to destroy.

America has its enemies, and you could easily argue that we're more vulnerable today than ever before. The rising power of other nations coupled with the weakening of our own puts the United States in a precarious position.

As a nation founded by the people, for the people, it's long past time "the people" take ownership of our country and its culture.

It all starts with a concerted effort to build strength, first as an individual, then as a community, and eventually, as a nation.

Before America becomes great again, it needs to find strength again. Before the country finds strength, it's people must attain it first.

The Soft American

President-elect John F. Kennedy saw the threat of our physical softness in the 1960s. Sports Illustrated published his article, The Soft American, on December 26, 1960.

As he stated in the article:

But the harsh fact of the matter is that there is also an increasingly large number of young Americans who are neglecting their bodies—whose physical fitness is not what it should be—who are getting soft. And such softness on the part of individual citizens can help to strip and destroy the vitality of a nation.For the physical vigor of our citizens is one of America’s most precious resources. If we waste and neglect this resource, if we allow it to dwindle and grow soft then we will destroy much of our ability to meet the great and vital challenges which confront our people. We will be unable to realize our full potential as a nation.President-elect John F. Kennedy, Dec 26. 1960

I'm certain that when he wrote about The Soft American, he couldn't have imagined how soft Americans would become in the decades that followed, and how that softness wouldn't describe us only physically, but also mentally and emotionally.

I'm sure he'd be even more alarmed today if he were to see how much the government has contributed to that softness.

As Kennedy reached the conclusion of his article, he wrote the following:

But no matter how vigorous the leadership of government, we can fully restore the physical soundness of our nation only if every American is willing to assume responsibility for his own fitness and the fitness of his children. We do not live in a regimented society where men are forced to live their lives in the interest of the state. We are, all of us, as free to direct the activities of our bodies as we are to pursue the objects of our thought. But if we are to retain this freedom, for ourselves and for generations to come, then we must also be willing to work for the physical toughness on which the courage and intelligence and skill of man so largely depend.

How prophetic! He knew that the government could not and should not control Americans (as they're trying to hard to do today), and that our ability to maintain the freedoms we enjoy was dependent on our willingness to do the work to maintain physical health and fitness.

He also knew, as research has continued to show, that your ability to think and reason depends on your physical fitness.

Though he didn't explicitly say it in his article, he seemed to know that as America grew progressively physically soft, it would become progressively soft emotionally and mentally as well.

Beginning more than 2,500 years ago, from all quarters of the Greek world men thronged every four years to the sacred grove of Olympia, under the shadow of Mount Cronus, to compete in the most famous athletic contests of history—the Olympian games.

During the contest a sacred truce was observed among all the states of Greece as the best athletes of the Western world competed in boxing and foot races, wrestling and chariot races for the wreath of wild olive which was the prize of victory.

This past year has shown us how far the left is willing to go to trample on our constitution, and how willing people are to go along with it when they are stuck in the state of fear, even if that fear has no basis in fact.

Though some people are still asleep to what’s going on, many have realized that:

Vaccine mandates aren’t about stopping COVID since the vaccines don’t stop COVID, but more likely a test of how the left can trample on the constitution

Masking kids is more about controlling people than controlling the spread since the masks don’t stop the virus from spreading

The doctors in Washington don’t rely on science since science would say that natural immunity acquired through getting COVID is more powerful than immunity from a vaccine

Public health officials don’t really care about the public’s health since they have yet to acknowledge the massive number of vaccine-related adverse events and deaths

The general theme of the left is to divide the people, destroy American culture, and mock traditional and Christian values by giving special treatment to illegal aliens and to anyone who exemplifies lifestyle choices and behavior that go against the Word of God

Unfortunately, too many Americans see this happening, act like they’re disgusted, and then carry on with their day, acting in accordance with the expectations of the left.

Their compliant behavior enables this insanity to carry on. And if they don’t grow some courage and stand against the assault on America, 2021 will look like a mild preview of what 2022 is to become.

So how can you get people to change their behavior and do what’s morally right instead of what feels right or convenient?

Asking questions is the best way to change their thoughts and behavior. It puts the ownership of the answers upon themselves, instead of you as a friend or family member giving them advice or instruction.

The following are 5 questions to ask yourself, and then ask those you know. They might not be easy to ask, and might make for a less comfortable conversation, but if you’re afraid to ask them, then you’re putting your own sense of comfort ahead of what’s right for America’s (and your kids’ and grandkids’) futures.

How are my actions supporting the left-wing’s agendas?

Before you answer this question too quickly, allow me to take the question a little deeper than you might have originally taken it.

When we think of the groups causing the most destruction to American culture, it’s easy to point out the President and his administration, along with Mainstream Media, which produces far more propaganda than journalism.

Based on viewership, it seems that most people have grown tired of their insanity, and don’t tune in unless it’s for a comical relief to their day, or in hopes of creating a new meme for social media. Giving them or not giving them our attention isn’t really the way we contribute to the problems we face.

Instead, it’s the subtle ways we change our lives to accommodate their ideological agendas.

You might put on a mask to go to a restaurant because the short-term desire to eat out is more important than the long-term effect of normalizing useless mask-wearing. 

You might give into a vaccine you don’t believe in so that your family members stop pestering you, or because your boss threatened a mandate which may never come to fruition.

Maybe you choose to stay out of what’s being taught in your child’s school so you don’t cause a scene, or make it awkward when you’re around other parents. Better for them to learn a false version of history based on critical race theory (without calling it that), than take a chance of causing a stir in the school.

Maybe you listened to Joe Rogan’s interview with Dr. Peter McCulloch and have decided you won’t comply with the insanity anymore, but you’re afraid of sharing the interview with the people who most need to hear it because you don’t want them to think differently about yo...

This past year has shown us how far the left is willing to go to trample on our constitution, and how willing people are to go along with it when they are stuck in the state of fear, even if that fear has no basis in fact.

Though some people are still asleep to what’s going on, many have realized that:

Vaccine mandates aren’t about stopping COVID since the vaccines don’t stop COVID, but more likely a test of how the left can trample on the constitutionMasking kids is more about controlling people than controlling the spread since the masks don’t stop the virus from spreadingThe doctors in Washington don’t rely on science since science would say that natural immunity acquired through getting COVID is more powerful than immunity from a vaccinePublic health officials don’t really care about the public’s health since they have yet to acknowledge the massive number of vaccine-related adverse events and deathsThe general theme of the left is to divide the people, destroy American culture, and mock traditional and Christian values by giving special treatment to illegal aliens and to anyone who exemplifies lifestyle choices and behavior that go against the Word of God

Unfortunately, too many Americans see this happening, act like they’re disgusted, and then carry on with their day, acting in accordance with the expectations of the left.

Their compliant behavior enables this insanity to carry on. And if they don’t grow some courage and stand against the assault on America, 2021 will look like a mild preview of what 2022 is to become.

So how can you get people to change their behavior and do what’s morally right instead of what feels right or convenient?

Asking questions is the best way to change their thoughts and behavior. It puts the ownership of the answers upon themselves, instead of you as a friend or family member giving them advice or instruction.

The following are 5 questions to ask yourself, and then ask those you know. They might not be easy to ask, and might make for a less comfortable conversation, but if you’re afraid to ask them, then you’re putting your own sense of comfort ahead of what’s right for America’s (and your kids’ and grandkids’) futures.

How are my actions supporting the left-wing’s agendas?

Before you answer this question too quickly, allow me to take the question a little deeper than you might have originally taken it.

When we think of the groups causing the most destruction to American culture, it’s easy to point out the President and his administration, along with Mainstream Media, which produces far more propaganda than journalism.

Based on viewership, it seems that most people have grown tired of their insanity, and don’t tune in unless it’s for a comical relief to their day, or in hopes of creating a new meme for social media. Giving them or not giving them our attention isn’t really the way we contribute to the problems we face.

Instead, it’s the subtle ways we change our lives to accommodate their ideological agendas.

You might put on a mask to go to a restaurant because the short-term desire to eat out is more important than the long-term effect of normalizing useless mask-wearing. 

You might give into a vaccine you don’t believe in so that your family members stop pestering you, or because your boss threatened a mandate which may never come to fruition.

Maybe you choose to stay out of what’s being taught in your child’s school so you don’t cause a scene, or make it awkward when you’re around other parents. Better for them to learn a false version of history based on critical race theory (without calling it that), than take a chance of causing a stir in the school.

Maybe you listened to Joe Rogan’s interview with Dr. Peter McCulloch and have decided you won’t comply with the insanity anymore, but you’re afraid of sharing the interview with the people who most need to hear it because you don’t want them to think differently about you.

L-arginine is a semi-essential amino acid that increases nitric oxide levels. Nitric oxide plays a crucial role in vascular function, which means low arginine levels leads to cardiovascular problems, erectile dysfunction, and reduced physical performance.

Not surprisingly, arginine levels also affect how you respond to a COVID-19 infection.

While you do consume some arginine through your diet, you'd likely benefit from supplementing with it, or with citrulline.

In this blog post, I’ll review arginine’s health benefits and explain why supplementing with it along with citrulline is the best way to improve blood levels and gain the health, fitness, and performance benefits it offers.

What are arginine and citrulline?

L-arginine is a semi-essential amino acid synthesized from proline, glutamate, and glutamine.

It is essential for endothelial cell nitric oxide (NO) production. Endothelial cells line your blood vessels and NO levels determine the tone of and contractility of the vessels. 

Low NO levels lead to more rigid vessels. The more rigid the blood vessels, the higher your blood pressure and greater your risk of blood vessel damage and cardiovascular disease.

Nitric oxide increases blood flow and enhances muscle contraction, gas exchange, and mitochondrial biogenesis (growth of mitochondria).

Arginine also aids in creatine resynthesis and reduces lactate accumulation.

The average adult consumes 4-5 grams per day, mainly from meat, dairy, nuts, and seeds. Your kidneys synthesize another 2 grams from citrulline each day.

One of the drawbacks of arginine supplementation is that it isn’t completely absorbed into the bloodstream. The enzyme arginase metabolizes arginine. It’s found in the gut lining and liver, so some arginine that reaches either location may be metabolized before it can reach the bloodstream.

L-citrulline is an arginine precursor and is not metabolized in the gut or liver. Instead, it can pass into the bloodstream intact, where it contributes to the formation of l-arginine.

Research shows you can increase arginine levels in the blood through arginine or citrulline supplementation, but it's probably ideal to take both.

One study showed l-citrulline supplementation at a dose of 750 mg, twice daily, significantly increased blood levels of l-arginine, though taking 3 grams of l-citrulline twice daily increased levels much more.

Another study showed both arginine and citrulline increased blood levels of arginine, but you'd only need to take half as much citrulline as you’d take arginine to to reach the same blood level.

That said, it seems that combining the two is more effective than taking either individually. A 2017 study showed that taking 1 gram of each together increased blood levels of arginine more than taking 2 grams of either one individually.

I should also mention that there's more research using arginine than citrulline, which is what you might notice throughout the rest of this article.

Health Benefits

Increasing blood levels of arginine improves blood flow, prevents damage to blood vessels, stimulates hormone secretion, and enhances creatine synthesis. These effects lead to numerous health benefit, many of which I’ve summarized below.

Athletic Performance

Arginine increases blood flow throughout the body, which delivers oxygen and nutrients to working muscles and lactate and waste products away from them.

It also stimulates release of growth hormone and insulin-like growth factor 1 (IGF-1). Both hormones impact muscle growth and repair and growth hormone enhances fat metabolism.

At single doses of 5-9 grams, arginine can double resting growth hormone levels.

Exercise is the most effective way to increase growth hormone, and studies show that arginine supplementation prior to strength training may reduce the rise in growth hormone from exercise alone.

For supporting growth hormone,

L-arginine is a semi-essential amino acid that increases nitric oxide levels. Nitric oxide plays a crucial role in vascular function, which means low arginine levels leads to cardiovascular problems, erectile dysfunction, and reduced physical performance.

Not surprisingly, arginine levels also affect how you respond to a COVID-19 infection.

While you do consume some arginine through your diet, you'd likely benefit from supplementing with it, or with citrulline.

In this blog post, I’ll review arginine’s health benefits and explain why supplementing with it along with citrulline is the best way to improve blood levels and gain the health, fitness, and performance benefits it offers.

What are arginine and citrulline?

L-arginine is a semi-essential amino acid synthesized from proline, glutamate, and glutamine.

It is essential for endothelial cell nitric oxide (NO) production. Endothelial cells line your blood vessels and NO levels determine the tone of and contractility of the vessels. 

Low NO levels lead to more rigid vessels. The more rigid the blood vessels, the higher your blood pressure and greater your risk of blood vessel damage and cardiovascular disease.

Nitric oxide increases blood flow and enhances muscle contraction, gas exchange, and mitochondrial biogenesis (growth of mitochondria).

Arginine also aids in creatine resynthesis and reduces lactate accumulation.

The average adult consumes 4-5 grams per day, mainly from meat, dairy, nuts, and seeds. Your kidneys synthesize another 2 grams from citrulline each day.

One of the drawbacks of arginine supplementation is that it isn’t completely absorbed into the bloodstream. The enzyme arginase metabolizes arginine. It’s found in the gut lining and liver, so some arginine that reaches either location may be metabolized before it can reach the bloodstream.

L-citrulline is an arginine precursor and is not metabolized in the gut or liver. Instead, it can pass into the bloodstream intact, where it contributes to the formation of l-arginine.

Research shows you can increase arginine levels in the blood through arginine or citrulline supplementation, but it's probably ideal to take both.

One study showed l-citrulline supplementation at a dose of 750 mg, twice daily, significantly increased blood levels of l-arginine, though taking 3 grams of l-citrulline twice daily increased levels much more.

Another study showed both arginine and citrulline increased blood levels of arginine, but you'd only need to take half as much citrulline as you’d take arginine to to reach the same blood level.

That said, it seems that combining the two is more effective than taking either individually. A 2017 study showed that taking 1 gram of each together increased blood levels of arginine more than taking 2 grams of either one individually.

I should also mention that there's more research using arginine than citrulline, which is what you might notice throughout the rest of this article.

Health Benefits

Increasing blood levels of arginine improves blood flow, prevents damage to blood vessels, stimulates hormone secretion, and enhances creatine synthesis. These effects lead to numerous health benefit, many of which I’ve summarized below.

Athletic Performance

Arginine increases blood flow throughout the body, which delivers oxygen and nutrients to working muscles and lactate and waste products away from them.

It also stimulates release of growth hormone and insulin-like growth factor 1 (IGF-1). Both hormones impact muscle growth and repair and growth hormone enhances fat metabolism.

At single doses of 5-9 grams, arginine can double resting growth hormone levels.

Exercise is the most effective way to increase growth hormone, and studies show that arginine supplementation prior to strength training may reduce the rise in growth hormone from exercise alone.

For supporting growth hormone,

A Judas Goat associates with sheep or other cattle, and after becoming part of the herd, leads them from the fields or pens to the slaughterhouse, or the trucks that will take them there.

Some would say that describes President Biden well. Or, at least it describes the role he's played over the past two years. After the media did its work to make Donald Trump the tyrannical, racist, mentally challenged threat to America that the left-wing Democrats actually are, Biden showed up as a harmless, half-with-it old man who wouldn’t be able to spell tyranny much less become a tyrant.

Most Americans, including those who didn't vote for him, probably didn't imagine he'd so quickly tear away at the fabric of American culture or its global leadership.

Little did the sheep know that Biden didn’t need mental competence to execute a plan that would turn America upside down. He just needed to mouth the right words, most of the time, while others wrote his scripts, drafted his statements, and told him where to be and which reporters he could call on.

Is it extreme to suggest American identity is headed towards the slaughterhouse? Consider the following. Then you can decide for yourself.

From G.O.A.T. to Judas Goat

Many believe Trump was the presidential G.O.A.T. Greatest Of All Time. At least in modern history. 

I don't know that he'd be able to stand toe-to-toe with the likes of George Washington or Abraham Lincoln, but as it relates to the role of a modern-day American President, the title has some merit.

Setting the COVID Circus aside, he accomplished a lot in the way of the economy, supporting our military, protecting our borders, and putting American citizens first, as they are ultimately the "owners" of the government that serves them. He also made an effort to remind us that that we're one nation, under God. The facts surrounding his presidency paint an impressive picture, even though Mainstream Media has done its best to paint something else.

Lest you believe I’m a die-hard Trump fan, I’m not. I did vote for him in both elections. I still believe he’d have America in a much better place today if he’d made it to a second term.

But, Trump was the one who ushered in the fast-tracked vaccines. He continues to pound his chest about that, seemingly ignorant or dismissive about the damage they've caused to millions of Americans at this point. Right now, I hope that DeSantis is the pick for the pick for the 2024 Republican ticket.

That said, Biden didn’t display competence or even adequate cognitive function for a presidential candidate. He didn’t even have the respect of his chosen VP until the party nominated him for the Democratic ticket (that lack of respect is starting to show in the tension at the Oval Office today). 

More than half of America supposedly supported Biden, not because he was fierce, but because he was more friendly. He led them to believe he was one of them. Like a Judas Goat. 

The Judas Goat

According to  Wikipedia  (often a voice for the left, but in this case, using it as a source made sense), a Judas Goat "is trained to associate with sheep or cattle, leading them to a specific destination. In stockyards, a Judas goat will lead sheep to slaughter, while its own life is spared. Judas goats are also used to lead other animals to specific pens and onto trucks.”

Christians understand where the term came from. Judas Iscariot was one of Jesus’ disciples, the one who eventually betrayed Him for 30 pieces of silver.

At some point, somebody used the reference to Judas Iscariot to dub a specially-trained goat, the Judas Goat.

Judas Goats become part of a community of sheep, cattle, or other animals. After becoming "one of them," they lead the animals to the slaughterhouse or a truck that takes them there. The Judas Goat walks away unharmed, ready to make friends with another herd.

During his presidential campaign, then VP Biden often told stories of his blue-collar job...

A Judas Goat associates with sheep or other cattle, and after becoming part of the heard, leads them from the fields or pens to the slaughterhouse, or the trucks that will take them there.

Some would say that describes President Biden well. Or, at least it describes the role he's played over the past two years. After the media did its work to make Donald Trump the tyrannical, racist, mentally challenged threat to America that the left-wing Democrats actually are, Biden showed up as a harmless, half-with-it old man who wouldn’t be able to spell tyranny much less become a tyrant.

Most Americans, including those who didn't vote for him, probably didn't imagine he'd so quickly tear away at the fabric of American culture or its global leadership.

Little did the sheep know that Biden didn’t need mental competence to execute a plan that would turn America upside down. He just needed to mouth the right words, most of the time, while others wrote his scripts, drafted his statements, and told him where to be and which reporters he could call on.

Is it extreme to suggest American identity is headed towards the slaughterhouse? Consider the following. Then you can decide for yourself.

From G.O.A.T. to Judas Goat

Many believe Trump was the presidential G.O.A.T. Greatest Of All Time. At least in modern history. 

I don't know that he'd be able to stand toe-to-toe with the likes of George Washington or Abraham Lincoln, but as it relates to the role of a modern-day American President, the title has some merit.

Setting the COVID Circus aside, he accomplished a lot in the way of the economy, supporting our military, protecting our borders, and putting American citizens first, as they are ultimately the "owners" of the government that serves them. He also made an effort to remind us that that we're one nation, under God. The facts surrounding his presidency paint an impressive picture, even though Mainstream Media has done its best to paint something else.

Lest you believe I’m a die-hard Trump fan, I’m not. I did vote for him in both elections. I still believe he’d have America in a much better place today if he’d made it to a second term.

But, Trump was the one who ushered in the fast-tracked vaccines. He continues to pound his chest about that, seemingly ignorant or dismissive about the damage they've caused to millions of Americans at this point. Right now, I hope that DeSantis is the pick for the pick for the 2024 Republican ticket.

That said, Biden didn’t display competence or even adequate cognitive function for a presidential candidate. He didn’t even have the respect of his chosen VP until the party nominated him for the Democratic ticket (that lack of respect is starting to show in the tension at the Oval Office today). 

More than half of America supposedly supported Biden, not because he was fierce, but because he was more friendly. He led them to believe he was one of them. Like a Judas Goat. 

The Judas Goat

According to  Wikipedia  (often a voice for the left, but in this case, using it as a source made sense), a Judas Goat "is trained to associate with sheep or cattle, leading them to a specific destination. In stockyards, a Judas goat will lead sheep to slaughter, while its own life is spared. Judas goats are also used to lead other animals to specific pens and onto trucks.”

Christians understand where the term came from. Judas Iscariot was one of Jesus’ disciples, the one who eventually betrayed Him for 30 pieces of silver.

At some point, somebody used the reference to Judas Iscariot to dub a specially-trained goat, the Judas Goat.

Judas Goats become part of a community of sheep, cattle, or other animals. After becoming "one of them," they lead the animals to the slaughterhouse or a truck that takes them there. The Judas Goat walks away unharmed, ready to make friends with another herd.

During his presidential campaign, then VP Biden often told stories of his blue-collar ...

The chances are good that when you think about body fat, you don’t think about visceral fat, which accumulates over your organs and under your abdominal muscles.

Instead, you probably think about your love handles, saddlebags, or other fat that accumulates under your skin. That’s the fat we can see. 

While any excess fat isn’t good for your health, visceral fat is terrible.

Fortunately, you’re not stuck with it if you’re willing to make some nutrition and lifestyle changes. Certain foods and supplements also help reduce visceral fat, which I've covered in the second half of this article.

Visceral Fat vs. Subcutaneous Fat

Stored body fat is classified as white, beige, or brown fat. Brown fat contains mitochondria and can increase metabolic rate. Unfortunately, most stored fat in humans is white fat, which does almost nothing other than store up fatty acids and makes it more difficult to squeeze into our clothes.

White fat is then categorized as subcutaneous, visceral, and ectopic fat.

Ectopic fat develops within organs, whereas visceral fat develops around organs.

Visceral fat accumulates under the abdominal muscles and over your organs, so it isn't fat you can pinch or see. However, as it grows, you'll notice your belly increase in size and your waistline disappear.

Subcutaneous fat accumulates all over the body. Women tend to develop larger subcutaneous fat stores over their thighs, butt, breasts, and triceps, creating a pear or gynoid shape. Men tend to accumulate subcutaneous fat on their belly, lower back, and obliques, giving them an apple or android shape.

Hormonal differences between men and women cause differences in fat storage. Moobs (man boobs) or fatter thighs are signs of low testosterone or excessive estrogen in men, and a round torso indicates elevated testosterone or low estrogen in women.

More and more women today, even those who are pre-menopause, develop an apple shape as an outcome of polycystic ovary syndrome (PCOS).

Correcting hormone imbalances alone won't always improve total body fat levels. It just shifts fat stores to the areas more common in normal-hormone men and women.

Also, peri and post-menopausal women often develop hormonal balances more like males than females, which is why hormonal therapy is so valuable for post-menopausal women.

Healthy women carry more body fat than men, though excessive body fat in either sex can lead to long-term health problems.

The "healthy at any weight" mantra simply isn't true. If you're overweight, you're at a higher risk of developing disease. That isn't fat-shaming. It's fact-sharing.

"Belly fat" is a combination of visceral fat accumulated over your organs and subcutaneous fat over your abdominal muscles. Reducing subcutaneous fat doesn't always lead to lower visceral fat levels.

Maybe you've seen a bodybuilder with six-pack abs but a belly that looks like he's pregnant. He has low levels of subcutaneous fat but high levels of visceral fat. He might look healthy, but he's a heart attack waiting to happen.

Why is visceral fat so bad?

Higher body fat levels are associated with increased risks of numerous diseases. However, elevated visceral fat is an independent predictor of mortality. That means that elevated visceral fat likely causes preventable health problems that lead to one's demise.

Most people think of belly fat as the squishy fat that hangs over your belt or that you can pinch with your fingers. The fat you see and feel is subcutaneous fat. While it isn’t healthy, it isn’t as bad as the fat you cannot see and feel.

Visceral fat accumulates under your abdominal muscles, and over and around your organs. Because it develops under your abdominal muscles, you cannot pinch it. It’s also difficult to measure unless you use expensive equipment, such as a DEXA machine. 

Though you cannot see it directly, you can tell when someone carries excess visceral fat.

The chances are good that when you think about body fat, you don’t think about visceral fat, which accumulates over your organs and under your abdominal muscles.

Instead, you probably think about your love handles, saddlebags, or other fat that accumulates under your skin. That’s the fat we can see. 

While any excess fat isn’t good for your health, visceral fat is terrible.

Fortunately, you’re not stuck with it if you’re willing to make some nutrition and lifestyle changes. Certain foods and supplements also help reduce visceral fat, which I've covered in the second half of this article.

Visceral Fat vs. Subcutaneous Fat

Stored body fat is classified as white, beige, or brown fat. Brown fat contains mitochondria and can increase metabolic rate. Unfortunately, most stored fat in humans is white fat, which does almost nothing other than store up fatty acids and makes it more difficult to squeeze into our clothes.

White fat is then categorized as subcutaneous, visceral, and ectopic fat.

Ectopic fat develops within organs, whereas visceral fat develops around organs.

Visceral fat accumulates under the abdominal muscles and over your organs, so it isn't fat you can pinch or see. However, as it grows, you'll notice your belly increase in size and your waistline disappear.

Subcutaneous fat accumulates all over the body. Women tend to develop larger subcutaneous fat stores over their thighs, butt, breasts, and triceps, creating a pear or gynoid shape. Men tend to accumulate subcutaneous fat on their belly, lower back, and obliques, giving them an apple or android shape.

Hormonal differences between men and women cause differences in fat storage. Moobs (man boobs) or fatter thighs are signs of low testosterone or excessive estrogen in men, and a round torso indicates elevated testosterone or low estrogen in women.

More and more women today, even those who are pre-menopause, develop an apple shape as an outcome of polycystic ovary syndrome (PCOS).

Correcting hormone imbalances alone won't always improve total body fat levels. It just shifts fat stores to the areas more common in normal-hormone men and women.

Also, peri and post-menopausal women often develop hormonal balances more like males than females, which is why hormonal therapy is so valuable for post-menopausal women.

Healthy women carry more body fat than men, though excessive body fat in either sex can lead to long-term health problems.

The "healthy at any weight" mantra simply isn't true. If you're overweight, you're at a higher risk of developing disease. That isn't fat-shaming. It's fact-sharing.

"Belly fat" is a combination of visceral fat accumulated over your organs and subcutaneous fat over your abdominal muscles. Reducing subcutaneous fat doesn't always lead to lower visceral fat levels.

Maybe you've seen a bodybuilder with six-pack abs but a belly that looks like he's pregnant. He has low levels of subcutaneous fat but high levels of visceral fat. He might look healthy, but he's a heart attack waiting to happen.

Why is visceral fat so bad?

Higher body fat levels are associated with increased risks of numerous diseases. However, elevated visceral fat is an independent predictor of mortality. That means that elevated visceral fat likely causes preventable health problems that lead to one's demise.

Most people think of belly fat as the squishy fat that hangs over your belt or that you can pinch with your fingers. The fat you see and feel is subcutaneous fat. While it isn’t healthy, it isn’t as bad as the fat you cannot see and feel.

Visceral fat accumulates under your abdominal muscles, and over and around your organs. Because it develops under your abdominal muscles, you cannot pinch it. It’s also difficult to measure unless you use expensive equipment, such as a DEXA machine. 

Though you cannot see it directly, you can tell when someone carries excess visceral fat.

Is lavender essential oil helpful for anxiety or depression? If so, which is the best way to take it? How much should you use?

I'll address these questions and others right here.

Lavender essential oil has been used for thousands of years, in part, to deal with feelings of anxiety, depression, and other factors affecting mental wellbeing. As we've progressed into modern times, it seems more and more people suffer from anxiety or depression, or both.

Research suggests 10% of the population faces an anxiety disorder in a given year. It's the most common mental health-related cause of death in the United States. Heart disease is the most common physical health-related cause.

Most people who suffer anxiety also deal with some form of depression, sleep disturbance, or substance abuse.

Over the past decade, researchers have completed a significant amount of lavender-related research, which supports the way traditional medicine practitioners have used it for centuries. A new meta-analysis adds additional scientific evidence to the case for lavender as an anti-anxiety natural health solution.

What is anxiety?

Quoting the U.S. National Library of Medicine,

Anxiety is a feeling of fear, dread, and uneasiness. It might cause you to sweat, feel restless and tense, and have a rapid heartbeat. It can be a normal reaction to stress. For example, you might feel anxious when faced with a difficult problem at work, before taking a test, or before making an important decision. It can help you to cope. The anxiety may give you a boost of energy or help you focus. But for people with anxiety disorders, the fear is not temporary and can be overwhelming.

U.S. National Library of Medicine

Genetics, environment, trauma, and stress contribute to anxiety. As I explained in a recent blog post, COVID-19 infections and vaccines cause anxiety and depression in some people, likely as a result of dysfunction in serotonin and dopamine production.

Though nobody would want to live with untreated anxiety or depression, many prescription medications cause a variety of side effects. Anti-anxiety medication side effects include:

Amnesia

Delayed time to affect symptoms

Delirium

Dependency

Depression

Impaired concentration

Sedation

Withdrawal syndrome

That's not to say they should be avoided, but it's important to make an informed decision. Because anti-anxiety medications vary in how they affect a patient's physiology, and anxiety has different physiological causes, it may take considerable trial and error to find one that works. So, it’s little surprise that researchers continue to search for natural ways of managing anxiety and depression and improving mental health.

One option is the use of essential oils, and lavender has been the poster-child for essential oils that help calm the mind and reduce symptoms of depression and anxiety. Unfortunately, mainstream news and big pharma often try to discredit the use of any natural health products, including essential oils.

Lavender Essential Oil Constituents and Usage

Lavender essential oil comes from the flowers and stalk, and contains more than 160 compounds. The oil is acquired through steam distillation. Though there's some variability in the constituents, if the lavender is grown in the right environment, and harvested and distilled properly, it will be rich in therapeutic compounds.

That said, if you distilled a lavender house plant, you probably wouldn't get much benefit from it.

High-quality lavender essential oil is rich in:

linlool

linalyl acetate

1,8-cineole b-ocimene

terpinen-4-ol

camphor

In Germany, doctors often prescribe a lavender-based drug called Silexan®, which contains standardized concentrations of linalool and linalyl acetate at 36.8% and 34.2% concentrations, but the remaining 29% varies in the concentrations of other compounds. I wanted to call this out as some lavender essential oil research uses Si...