Tom Nikkola | VIGOR Training

Tom Nikkola | VIGOR Training

By Tom Nikkola | VIGOR TrainingHealth & FitnessNutritionMental HealthFitness
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Tom Nikkola | VIGOR Training episodes

  • Health Information Eradication: First the Disinformation Dozen, then what?
    On August 4, 2021, Dr. Joseph Mercola posted a YouTube video announcing that within 48 hours, his entire website, including 15,000+ published articles, would be gone.
    How could one of the most influential, modern-day natural health advocates reach a point where he felt forced to remove his entire library of content, articles and videos that have changed countless lives for the better?
    With the removal of his site and online store, what happens next? What message does this send to those who promote the scientific evidence behind:
    dietary patterns far superior to the Dietary Guidelines for Americans?
    nutritional supplements, botanicals, or essential oils that support better mental, physical, and emotional heath?
    risks associated with medical therapies that many doctors don’t know about?
     How did this even happen?
    The Biden Administration and the Center for Countering Digital Hate
    How did Dr. Joseph Mercola and 11 others become part of a targeted group, dubbed the Disinformation Dozen?
    Most people first heard of this influential group of alternative health advocates from White House Press Secretary Jen Psaki.
    There’s about 12 people who are producing 65% of anti-vaccine misinformation on social media platforms.
    Jen Psaki, July 15 Press Conference
    The announcement made it sound like the White House identified these charlatans who continued to question the safety of an unapproved vaccine that has zero long-term data in humans. How dare they try to help the public make an informed decision.
    It wasn’t the White House that came up with a report on this group. Instead, it was an activist organization called the Center for Countering Digital Hate (CCDH). The CCDH has close ties with the progressive movement in the United States.
    The CCDH published a “report,” which is more of a baseless smear campaign against 12 online sources of vaccine-related information, including the risks of vaccination. The Disinformation Dozen includes:
    Joseph Mercola
    Robert F. Kennedy, Jr.
    Ty and Charlene Bollinger
    Sherri Tenpenny
    Rizza Islam
    Rashid Buttar
    Erin Elizabeth
    Sayer Ji
    Kelly Brogan
    Christine Northrup
    Ben Tapper
    Kevin Jenkins
    If you’ve questioned the narratives we’ve been exposed to the past couple of years, you’ve probably come across content from the people above.
    From what I’ve seen of the content they produce, it’s rarely published without solid scientific evidence to support it.
    Is the goal to do away with natural medicine?
    At the time of writing this, blooming Goldenrod surrounds our home. The yellow plant contains saponins, quercetin, and kaempherol, compounds that lower inflammation, support urinary function, and combat the growth of yeast.
    Natural and alternative healthcare practitioners often recommend goldenrod extracts and essential oils for these and other health benefits.
    Goldenrod is just one of the many medicinal plants that grow wild in our woods. Thousands more grow in other parts of the world.
    Throughout history, these God-given plants have helped humans look, feel, and perform better. But because they’re freely available and naturally occurring, there’s no way to patent them, and therefore, no way to make ridiculous loads of money with them.
    So, humans make up chemical compounds that do what the plants do, and then market them as superior. At the same time, they promote the natural products as inferior, or even dangerous.
    People like Mercola helped us understand this long ago.
    By shutting him down, it’s easier to convince Americans that the government’s guidance is the only accurate guidance.
    The government becomes the gatekeeper of “science” and the arbiter of truth. If that doesn’t send shivers down your spine, you probably don’t have a spine.
    when knowledge is so obfuscated that it requires an interpreter or an oracle to explain it to common people, a priesthood is born and a cult is formed around it.
    9 min
  • Health Information Eradication: First the Disinformation Dozen, then what?
    On August 4, 2021, Dr. Joseph Mercola posted a YouTube video announcing that within 48 hours, his entire website, including 15,000+ published articles, would be gone.
    How could one of the most influential, modern-day natural health advocates reach a point where he felt forced to remove his entire library of content, articles and videos that have changed countless lives for the better?
    With the removal of his site and online store, what happens next? What message does this send to those who promote the scientific evidence behind:
    dietary patterns far superior to the Dietary Guidelines for Americans?nutritional supplements, botanicals, or essential oils that support better mental, physical, and emotional heath?risks associated with medical therapies that many doctors don’t know about?
     How did this even happen?
    The Biden Administration and the Center for Countering Digital Hate
    How did Dr. Joseph Mercola and 11 others become part of a targeted group, dubbed the Disinformation Dozen?
    Most people first heard of this influential group of alternative health advocates from White House Press Secretary Jen Psaki.
    There’s about 12 people who are producing 65% of anti-vaccine misinformation on social media platforms.Jen Psaki, July 15 Press Conference
    The announcement made it sound like the White House identified these charlatans who continued to question the safety of an unapproved vaccine that has zero long-term data in humans. How dare they try to help the public make an informed decision.
    It wasn’t the White House that came up with a report on this group. Instead, it was an activist organization called the Center for Countering Digital Hate (CCDH). The CCDH has close ties with the progressive movement in the United States.
    The CCDH published a “report,” which is more of a baseless smear campaign against 12 online sources of vaccine-related information, including the risks of vaccination. The Disinformation Dozen includes:
    Joseph MercolaRobert F. Kennedy, Jr.Ty and Charlene BollingerSherri TenpennyRizza IslamRashid ButtarErin ElizabethSayer JiKelly BroganChristine NorthrupBen TapperKevin Jenkins
    If you’ve questioned the narratives we’ve been exposed to the past couple of years, you’ve probably come across content from the people above.
    From what I’ve seen of the content they produce, it’s rarely published without solid scientific evidence to support it.
    Is the goal to do away with natural medicine?
    At the time of writing this, blooming Goldenrod surrounds our home. The yellow plant contains saponins, quercetin, and kaempherol, compounds that lower inflammation, support urinary function, and combat the growth of yeast.
    Natural and alternative healthcare practitioners often recommend goldenrod extracts and essential oils for these and other health benefits.
    Goldenrod is just one of the many medicinal plants that grow wild in our woods. Thousands more grow in other parts of the world.
    Throughout history, these God-given plants have helped humans look, feel, and perform better. But because they’re freely available and naturally occurring, there’s no way to patent them, and therefore, no way to make ridiculous loads of money with them.
    So, humans make up chemical compounds that do what the plants do, and then market them as superior. At the same time, they promote the natural products as inferior, or even dangerous.
    People like Mercola helped us understand this long ago.
    By shutting him down, it’s easier to convince Americans that the government’s guidance is the only accurate guidance.
    The government becomes the gatekeeper of “science” and the arbiter of truth. If that doesn’t send shivers down your spine, you probably don’t have a spine.
    when knowledge is so obfuscated that it requires an interpreter or an oracle to explain it to common people, a priesthood is born and a cult is formed around it. To understand what the “god” of science has to say today,
    9 min
  • Which essential oils help with headaches?
    With almost half of the population experiencing a headache each year, it’s not surprising that the question “What essential oils help with headaches?” ranks near the top of essential oil-related Google searches.
    Migraine headaches occur in one out of five women and one out of ten men. Most migraine sufferers are over the age of 40.
    Though numerous treatments exist, many have side effects, which often leads people to searching for natural solutions. 
    Headache relief is one of the many benefits of essential oils. Though people often use them topically to relax neck and head tension that leads to headaches, research shows that inhaling some essential oils may also provide direct relief as well.
    In this article, I’ll outline the essential oils that help with headaches based on current research.
    1. Peppermint
    Peppermint is a rich source of menthol, which is a muscle-relaxing and pain-killing compound. Isolated menthol is often sold as an over-the-counter pain-relieving medication.
    Research shows that applying peppermint oil topically around the head and temple reduces headache strength. Interestingly, inhaling it has also been shown to relieve migraine headaches.
    In a double-blind, parallel, randomized controlled trial comparing inhaled lidocaine against inhaled peppermint essential oil, peppermint oil relieved migraines as well as inhaled lidocaine.
    2. Lavender
    Those who regularly use essential oils know that “when you’re not sure which oil to use, choose lavender.” Whether it’s because it has been studied so much, or that it just has a multitude of health-promoting compounds, research supports the use of lavender for numerous conditions, including headaches.
    Two lavender compounds, linalool and linalyl acetate may be the reason lavender is effective for headaches. Linalool acts as a sedative and linalyl acetate acts as a mild narcotic. 
    In a placebo-controlled trial, 92 of 129 headache sufferers responded completely or partially to 15 minutes of inhaling lavender essential oil, whereas 32 of 68 responded to the placebo. 
    As the study conclusion stated:
    The present study suggests that inhalation of lavender essential oil may be an effective and safe treatment modality in acute management of migraine headaches.
    Sasannejad P, et al.
    3. Chamomile
    Traditional Persian Medicine practitioners have used topical chamomile essential oil for generations to relieve migraine headaches. Historically, they diluted it with sesame oil and then applied it to the scalp, or had patients do so on their own.
    According to one paper, the chamomile compounds that may relieve headaches include:
    chamazulene and apigenin
    chamomile flavonoids
    chamomile polyphenols
    chamomile, and
    sesamine which would be found in the sesame oil
    Though I haven’t yet seen placebo-controlled trials to prove its efficacy, its historical use in Persian Medicine shows it most likely has a positive effect.
    Research also shows chamomile may relieve depressive symptoms, which lead to headaches, and so may indirectly reduce occurrence of headaches as well.
    4. Rosemary
    Like chamomile, rosemary has a long history of use in traditional medicine, including for migraine headaches.
    Many of rosemary’s essential oil constituents act on the nervous system, which may be why it’s worked so well in traditional medicine.
    5. Cannabis / CBD Oil
    While it isn’t necessarily an “essential oil,” CBD oil or broad-spectrum hemp oil, taken internally or used topically may significantly relieve headaches, including migraines.
    Even better, you might consider a blend of hemp or CBD oil with other essential oils.
    What works for one…
    Natural therapies that work for one person rarely work for everyone, which is why I always recommend continuing to experiment with different options until you find the one that works for you.
    In some cases, a headache isn’t even about your head,
    7 min
  • Which essential oils help with headaches?
    With almost half of the population experiencing a headache each year, it’s not surprising that the question “What essential oils help with headaches?” ranks near the top of essential oil-related Google searches.
    Migraine headaches occur in one out of five women and one out of ten men. Most migraine sufferers are over the age of 40.
    Though numerous treatments exist, many have side effects, which often leads people to searching for natural solutions. 
    Headache relief is one of the many benefits of essential oils. Though people often use them topically to relax neck and head tension that leads to headaches, research shows that inhaling some essential oils may also provide direct relief as well.
    In this article, I’ll outline the essential oils that help with headaches based on current research.
    1. Peppermint
    Peppermint is a rich source of menthol, which is a muscle-relaxing and pain-killing compound. Isolated menthol is often sold as an over-the-counter pain-relieving medication. Young Living Pain Relief Cream is one example.
    Research shows that applying peppermint oil topically around the head and temple reduces headache strength. Interestingly, inhaling it has also been shown to relieve migraine headaches.
    In a double-blind, parallel, randomized controlled trial comparing inhaled lidocaine against inhaled peppermint essential oil, peppermint oil relieved migraines as well as inhaled lidocaine.
    2. Lavender
    Those who regularly use essential oils know that “when you’re not sure which oil to use, choose lavender.” Whether it’s because it has been studied so much, or that it just has a multitude of health-promoting compounds, research supports the use of lavender for numerous conditions, including headaches.
    Two lavender compounds, linalool and linalyl acetate may be the reason lavender is effective for headaches. Linalool acts as a sedative and linalyl acetate acts as a mild narcotic. 
    In a placebo-controlled trial, 92 of 129 headache sufferers responded completely or partially to 15 minutes of inhaling lavender essential oil, whereas 32 of 68 responded to the placebo. 
    As the study conclusion stated:
    The present study suggests that inhalation of lavender essential oil may be an effective and safe treatment modality in acute management of migraine headaches.Sasannejad P, et al.
    3. Chamomile
    Traditional Persian Medicine practitioners have used topical chamomile essential oil for generations to relieve migraine headaches. Historically, they diluted it with sesame oil and then applied it to the scalp, or had patients do so on their own.
    According to one paper, the chamomile compounds that may relieve headaches include:
    chamazulene and apigeninchamomile flavonoidschamomile polyphenolschamomile, andsesamine which would be found in the sesame oil
    Though I haven’t yet seen placebo-controlled trials to prove its efficacy, its historical use in Persian Medicine shows it most likely has a positive effect.
    Research also shows chamomile may relieve depressive symptoms, which lead to headaches, and so may indirectly reduce occurrence of headaches as well.
    4. Rosemary
    Like chamomile, rosemary has a long history of use in traditional medicine, including for migraine headaches.
    Many of rosemary’s essential oil constituents act on the nervous system, which may be why it’s worked so well in traditional medicine.
    5. Cannabis / CBD Oil
    While it isn’t necessarily an “essential oil,” CBD oil or broad-spectrum hemp oil, taken internally or used topically may significantly relieve headaches, including migraines.
    Even better, you might consider a blend of hemp or CBD oil with other essential oils.
    What works for one…
    Natural therapies that work for one person rarely work for everyone, which is why I always recommend continuing to experiment with different options until you find the one that works for you.
    In some cases, a headache isn’t even about your head,
    7 min
  • The Painful Cost of Statins: Muscle Loss and Weakness
    Being that the majority of VIGOR Training members are middle-aged, and that statins are the second most common prescription for this age group, it’s likely that many members may deal with one of the most common side effects of statin use: muscle pain.
    With this realization in mind, and the fact that many men keep such pain and discomfort to themselves, I felt it was appropriate to share some information on statin induced myopathy (SIM) and related statin side effects.
    If you experience this side effect, or know someone who does, I hope this article empowers action, so that short-term discomfort doesn’t become long-term disability.
    Statin Use in the United States
    According to the CDC, as of August, 2019, lipid-lowering drugs ranked second behind antidepressants for prescriptions in adults aged 40-59 in the United States. For adults aged 60-79, they were the most common prescription.
    Just as there are risks along with benefits for a COVID vaccine, the benefits of statins don’t come without risks or side effects either.
    Known statin side effects include:
    Muscle myopathies, including pain and weakness
    Memory loss or mild dementia
    Depression
    Increased risk of tendon ruptures
    Decreased testosterone
    Decreased renal function
    Being that so many VIGOR Training members are at an age where statins are often prescribed, I’ll focus on statins’ impacts on muscle function here.
    Statins and Muscle Myopathies: Pain, weakness, and muscle loss
    Lipophilic statins, such as simvastatin, atorvastatin, lovastatin, and cerivastatin are more likely to cause SIM.
    As many as 29% of statin users experience muscle pain or other muscle-related problems. Rhabdomyolysis, an extreme form of myopathy that causes massive muscle loss, affects about 1 in 100,000 statin users. Also, 2-3 out of 100,000 experience immune-mediated necrotizing myopathy, where one’s immune system breaks down its own muscle tissue.
    In one study, where 10.5% of stain users experienced muscle pain, the pain was so severe that 38% couldn’t even perform moderate-intensity physical activity and 4% became immobile.
    Interestingly, exercise seems to exacerbate statin-related muscular problems. 
    Older adults who use statins tend to lose strength faster and fall more often.
    Even if a statin-user doesn’t experience debilitating side effects, the statins may compromise muscle growth, or even cause muscle loss, which ultimately harms one’s health and quality-of-life.
    Though statins are supposed to improve cardiovascular health, muscle aches, pains, and cramps often keep statin-users from exercising, which reduces or compromises their cardiovascular health. Up to 50% of statin users stop taking them during the first year because of muscle pain.
    The most common symptoms of statin-related myopathies include cramps, stiffness, and decreased muscular power. Muscle pain can occur in both the upper and lower limbs. 
    Some research suggests statins change the properties of fast-twitch muscle fibers, which is the muscle type that most affects strength, speed, and power.
    Clinicians may describe such a patient as having “statin intolerance.” Unlike lactose intolerance, which may cause diarrhea or excessive gas, statin intolerance can lead to serious muscle-related complications.
    What causes statin induced myopathy?
    Though doctors prescribe statins to achieve lower cholesterol levels in patients, statins do not lower cholesterol levels. They inhibit cholesterol production, which then affects many physiological needs and processes downstream of that inhibition.
    I stress that point because few people understand how they work, and what negative impact they may have in comparison to their potential benefit. Fiber lowers cholesterol by removing existing cholesterol. Statins interrupt the production process. That’s a big difference, and explains why their use may lead to issues like muscle myopathies.
    As one paper put it,
    10 min
  • Statins, muscle loss, pain and weakness: The cost of lower cholesterol?
    Being that the majority of VIGOR Training members are middle-aged, and that statins are the second most common prescription for this age group, it’s likely that many members may deal with one of the most common side effects of statin use: muscle pain.
    With this realization in mind, and the fact that many men keep such pain and discomfort to themselves, I felt it was appropriate to share some information on statin induced myopathy (SIM) and related statin side effects.
    If you experience this side effect, or know someone who does, I hope this article empowers action, so that short-term discomfort doesn’t become long-term disability.
    Statin Use in the United States
    According to the CDC, as of August, 2019, lipid-lowering drugs ranked second behind antidepressants for prescriptions in adults aged 40-59 in the United States. For adults aged 60-79, they were the most common prescription.
    Just as there are risks along with benefits for a COVID vaccine, the benefits of statins don’t come without risks or side effects either.
    Known statin side effects include:
    Muscle myopathies, including pain and weaknessMemory loss or mild dementiaDepressionIncreased risk of tendon rupturesDecreased testosteroneDecreased renal function
    Being that so many VIGOR Training members are at an age where statins are often prescribed, I’ll focus on statins’ impacts on muscle function here.
    Statins and Muscle Myopathies: Pain, weakness, and muscle loss
    Lipophilic statins, such as simvastatin, atorvastatin, lovastatin, and cerivastatin are more likely to cause SIM.
    As many as 29% of statin users experience muscle pain or other muscle-related problems. Rhabdomyolysis, an extreme form of myopathy that causes massive muscle loss, affects about 1 in 100,000 statin users. Also, 2-3 out of 100,000 experience immune-mediated necrotizing myopathy, where one’s immune system breaks down its own muscle tissue.
    In one study, where 10.5% of stain users experienced muscle pain, the pain was so severe that 38% couldn’t even perform moderate-intensity physical activity and 4% became immobile.
    Interestingly, exercise seems to exacerbate statin-related muscular problems. 
    Older adults who use statins tend to lose strength faster and fall more often.
    Even if a statin-user doesn’t experience debilitating side effects, the statins may compromise muscle growth, or even cause muscle loss, which ultimately harms one’s health and quality-of-life.
    Though statins are supposed to improve cardiovascular health, muscle aches, pains, and cramps often keep statin-users from exercising, which reduces or compromises their cardiovascular health. Up to 50% of statin users stop taking them during the first year because of muscle pain.
    The most common symptoms of statin-related myopathies include cramps, stiffness, and decreased muscular power. Muscle pain can occur in both the upper and lower limbs. 
    Some research suggests statins change the properties of fast-twitch muscle fibers, which is the muscle type that most affects strength, speed, and power.
    Clinicians may describe such a patient as having “statin intolerance.” Unlike lactose intolerance, which may cause diarrhea or excessive gas, statin intolerance can lead to serious muscle-related complications.
    What causes statin induced myopathy?
    Though doctors prescribe statins to achieve lower cholesterol levels in patients, statins do not lower cholesterol levels. They inhibit cholesterol production, which then affects many physiological needs and processes downstream of that inhibition.
    I stress that point because few people understand how they work, and what negative impact they may have in comparison to their potential benefit. Fiber lowers cholesterol by removing existing cholesterol. Statins interrupt the production process. That’s a big difference, and explains why their use may lead to issues like muscle myopathies.
    As one paper put it,
    10 min
  • Berberine: Blood Sugar, Body Fat and Other Health Benefits
    Berberine belongs to a small group of natural products that have not only been used for thousands of years, but also are supported by significant amounts of research. If you're not using it to support your health, you could seriously be missing out.
    The first mention of a berberine-containing compound for medical use dates back to 200 A.D. Chinese medicine doctors have used it for treating neurological and digestive dysfunction for thousands of years.
    You can extract berberine from goldenseal, yellow root, Amur cork tree, Chinese goldthread, prickly poppy, and Californian poppy.
    Berberine capsules are bright yellow and taken at usual doses of 500 mg, up to three times per day. It has a strong safety record.
    Like curcumin, it acts on the body through multiple pathways, including its effect on AMP-activated protein kinase (AMPK). AMPK regulates metabolism in multiple organs as well as in your muscle tissue.
    As an aside, I’ve taken 1000 mg at bedtime consistently for the past couple of years.
    Cardiovascular Health
    To emphasize the impact berberine has on heart health, check out the following quote:
    Berberine has an antiarrhythmic effect, improves ejection fraction and enhances the function of the left ventricle and general physical capacity in congestive heart failure. Berberine decreases blood pressure by reducing cholesterol via several mechanisms, e.g., it stimulates the capture of cholesterol in serum by liver, stimulates the disposal of LDL-C from blood, reduces the absorption of cholesterol in bowels, enhances cholesterol excretion in excrements and stimulates liver exchange of cholesterol and the formation of bile acid.
    Och A, et al.
    With just this one health benefit alone, you have to wonder why more doctors don’t talk about berberine.
    Research shows it improves the heart’s performance while improving cholesterol levels and lowering blood pressure and triglycerides. That’s pretty impressive, coming from a natural substance.
    Healthy Blood Sugar Levels
    Chronically elevated blood sugar leads to insulin resistance and type II diabetes. It may also cause premature aging, cognitive decline, and cancer.
    More than half of our adult population has insulin resistance, so to use a recently overused term, insulin resistance could be considered an epidemic.
    Following a good strength training program combined with a high-protein, low-carb or ketogenic diet is the most effective way to restore insulin sensitivity. Using berberine could speed up the process, though.
    Research shows berberine is as effective as Metformin in restoring insulin sensitivity and normalizing blood sugar levels. Studies show it provides benefits on its own, as well as when combined with chromium picolinate, inositol, curcumin, and banaba.
    Women with Polycystic Ovary Syndrome (PCOS) are often insulin resistant as well. At a dose of 500 mg per day, berberine supplementation not only improved insulin sensitivity and reduced elevated androgen levels in women with PCOS, it also improved pregnancy rates.
    Body Composition
    Berberine suppresses adipogenesis and lipogenesis, or the growth of fat cells.
    Combined with its effect in lowering blood sugar, and thereby limiting insulin secretion, berberine may be a good alternative therapy for obesity, or for simply maintaining a healthy body fat level.
    Of course, if you're serious about improving your body composition, you'll need to follow a good workout program and eat a healthy, high-protein diet as well. You can't just rely on a supplement like berberine.
    Cognitive Function
    Most adults know someone with Alzheimer’s Disease or some form of dementia. Seeing someone literally lose their mind is both sad and scary. If you know the feeling, and are serious about avoiding cognitive decline, consider using berberine along with other healthy diet and lifestyle choices.
    Berberine also inhibits the brain’s reward center after using drugs like cocaine,
    8 min
  • Berberine: Blood Sugar, Body Fat and Other Health Benefits
    Berberine belongs to a small group of natural products that have not only been used for thousands of years, but also are supported by significant amounts of research. If you're not using it to support your health, you could seriously be missing out.
    The first mention of a berberine-containing compound for medical use dates back to 200 A.D. Chinese medicine doctors have used it for treating neurological and digestive dysfunction for thousands of years.
    You can extract berberine from goldenseal, yellow root, Amur cork tree, Chinese goldthread, prickly poppy, and Californian poppy.
    Berberine capsules are bright yellow and taken at usual doses of 500 mg, up to three times per day. It has a strong safety record.
    Like curcumin, it acts on the body through multiple pathways, including its effect on AMP-activated protein kinase (AMPK). AMPK regulates metabolism in multiple organs as well as in your muscle tissue.
    As an aside, I’ve taken 1000 mg at bedtime consistently for the past couple of years.
    Cardiovascular Health
    To emphasize the impact berberine has on heart health, check out the following quote:
    Berberine has an antiarrhythmic effect, improves ejection fraction and enhances the function of the left ventricle and general physical capacity in congestive heart failure. Berberine decreases blood pressure by reducing cholesterol via several mechanisms, e.g., it stimulates the capture of cholesterol in serum by liver, stimulates the disposal of LDL-C from blood, reduces the absorption of cholesterol in bowels, enhances cholesterol excretion in excrements and stimulates liver exchange of cholesterol and the formation of bile acid.Och A, et al.
    With just this one health benefit alone, you have to wonder why more doctors don’t talk about berberine.
    Research shows it improves the heart’s performance while improving cholesterol levels and lowering blood pressure and triglycerides. That’s pretty impressive, coming from a natural substance.
    Healthy Blood Sugar Levels
    Chronically elevated blood sugar leads to insulin resistance and type II diabetes. It may also cause premature aging, cognitive decline, and cancer.
    More than half of our adult population has insulin resistance, so to use a recently overused term, insulin resistance could be considered an epidemic.
    Following a good strength training program combined with a high-protein, low-carb or ketogenic diet is the most effective way to restore insulin sensitivity. Using berberine could speed up the process, though.
    Research shows berberine is as effective as Metformin in restoring insulin sensitivity and normalizing blood sugar levels. Studies show it provides benefits on its own, as well as when combined with chromium picolinate, inositol, curcumin, and banaba.
    Women with Polycystic Ovary Syndrome (PCOS) are often insulin resistant as well. At a dose of 500 mg per day, berberine supplementation not only improved insulin sensitivity and reduced elevated androgen levels in women with PCOS, it also improved pregnancy rates.
    Body Composition
    Berberine suppresses adipogenesis and lipogenesis, or the growth of fat cells.
    Combined with its effect in lowering blood sugar, and thereby limiting insulin secretion, berberine may be a good alternative therapy for obesity, or for simply maintaining a healthy body fat level.
    Of course, if you're serious about improving your body composition, you'll need to follow a good workout program and eat a healthy, high-protein diet as well. You can't just rely on a supplement like berberine.
    Cognitive Function
    Most adults know someone with Alzheimer’s Disease or some form of dementia. Seeing someone literally lose their mind is both sad and scary. If you know the feeling, and are serious about avoiding cognitive decline, consider using berberine along with other healthy diet and lifestyle choices.
    Berberine also inhibits the brain’s reward center after using drugs like cocaine,
    8 min
  • Suckituptitude: The antithesis of victimhood, anti-American culture
    In almost every objective measure, life today is better than it has ever been in history. I realize that's not the optimistic perspective you hear from the news and social media, but facts are facts.
    You know as well as I do that most people don't see things that way, though. If you're not a white, heterosexual male in America, you've likely learned you're a victim of something. And even for those who don't see themselves as intersectionality-based victims, you might still feel like things aren't very good. That you're not happy enough or that life is too hard.
    As of 2021, there are fewer than two million Greatest Generation Americans still living. This era of Americans came of age during the Great Depression (which wasn't an epidemic of emotional depression, by the way) and fought in World War II, stopping Hitler and the National Socialists (Nazis).
    Not only did they stop Hitler and his atrocities against humanity, they also returned from the war and helped the United States become the most successful and most respected country in the world. I'm sure for the remaining two million, it's heart-wrenching to see the number of people burning flags and businesses, raging against our republic, and supporting socialism and communism.
    In his book, The Greatest Generation, Tom Brokaw described the men and women he interviewed with the following words:
    A sense of personal responsibility and commitment to honesty is characteristic of this generation.
    One after another they (people he interviewed) volunteered how in their families and in their communities they were expected to be responsible for their behavior, honesty was assumed to be the rule, not the exception. They also talked matter-of-factly about a sense of duty to their country, a sentiment not much in fashion anymore.
    Tom Brokaw, The Greatest Generation
    I first published a blog post about suckituptitude on August 3, 2017. Signs of self-centeredness and victimhood were prevalent then, but at nowhere near the extent as today. It's as though the virtues of Greatest Generation are being replaced by those of the most selfish, fragile, and irresponsible.
    So, I decided to update my original blog post and republish it with what you're reading now. I realize that bringing more suckituptitude back into our culture isn't the only answer to fixing the dysfunction we see today, but I do believe it can be part of the solution.
    What is suckituptitude?
    Suckituptitude is the antithesis of living in a state of self-centered victimhood. It's the attitude held by many of those who've persevered throughout history and achieved personal or professional success without using deception or relying on criminal behavior to do so.
    In essence, it's living each day with a "suck it up" attitude. Suckituptitude is kind of like Sisu – a Finnish word that doesn't directly translate to English but can be described as determination, spirit, resolve, courage, persistence, guts, tenacity, steadfastness, perseverance, mettle, and stubbornness.
    The following six principles of suckituptitude. Those who live with these principles maintain strength, optimism, and confidence in their:
    thought, which dismisses fear and discomfort, two feelings that lead to complacency or inaction, and turns frustrations and irritations inward towards one's self instead of outward towards others
    speech, which avoids placing blame, complaining, or criticizing others
    action, which always aims to move forward and protect what's good and wholesome
    1. You are responsible for much and entitled to little
    Isn't it amazing how many people have this backward today?
    The Declaration of Independence outlines the "rights" of U.S. citizens: Life, liberty, and the pursuit of happiness. We have the right to pursue happiness, but we are not entitled to happiness itself.
    Many self-help books get this wrong, as do the memes that tell you to just "do what you love.
    27 min
  • Suckituptitude: The antithesis of victimhood, anti-American culture
    In almost every objective measure, life today is better than it has ever been in history. I realize that's not the optimistic perspective you hear from the news and social media, but facts are facts.
    You know as well as I do that most people don't see things that way, though. If you're not a white, heterosexual male in America, you've likely learned you're a victim of something. And even for those who don't see themselves as intersectionality-based victims, you might still feel like things aren't very good. That you're not happy enough or that life is too hard.
    As of 2021, there are fewer than two million Greatest Generation Americans still living. This era of Americans came of age during the Great Depression (which wasn't an epidemic of emotional depression, by the way) and fought in World War II, stopping Hitler and the National Socialists (Nazis).
    Not only did they stop Hitler and his atrocities against humanity, they also returned from the war and helped the United States become the most successful and most respected country in the world. I'm sure for the remaining two million, it's heart-wrenching to see the number of people burning flags and businesses, raging against our republic, and supporting socialism and communism.
    In his book, The Greatest Generation, Tom Brokaw described the men and women he interviewed with the following words:
    A sense of personal responsibility and commitment to honesty is characteristic of this generation.One after another they (people he interviewed) volunteered how in their families and in their communities they were expected to be responsible for their behavior, honesty was assumed to be the rule, not the exception. They also talked matter-of-factly about a sense of duty to their country, a sentiment not much in fashion anymore.Tom Brokaw, The Greatest Generation
    I first published a blog post about suckituptitude on August 3, 2017. Signs of self-centeredness and victimhood were prevalent then, but at nowhere near the extent as today. It's as though the virtues of Greatest Generation are being replaced by those of the most selfish, fragile, and irresponsible.
    So, I decided to update my original blog post and republish it with what you're reading now. I realize that bringing more suckituptitude back into our culture isn't the only answer to fixing the dysfunction we see today, but I do believe it can be part of the solution.
    What is suckituptitude?
    Suckituptitude is the antithesis of living in a state of self-centered victimhood. It's the attitude held by many of those who've persevered throughout history and achieved personal or professional success without using deception or relying on criminal behavior to do so.
    In essence, it's living each day with a "suck it up" attitude. Suckituptitude is kind of like Sisu – a Finnish word that doesn't directly translate to English but can be described as determination, spirit, resolve, courage, persistence, guts, tenacity, steadfastness, perseverance, mettle, and stubbornness.
    The following six principles of suckituptitude. Those who live with these principles maintain strength, optimism, and confidence in their:
    thought, which dismisses fear and discomfort, two feelings that lead to complacency or inaction, and turns frustrations and irritations inward towards one's self instead of outward towards othersspeech, which avoids placing blame, complaining, or criticizing othersaction, which always aims to move forward and protect what's good and wholesome
    1. You are responsible for much and entitled to little
    Isn't it amazing how many people have this backward today?
    The Declaration of Independence outlines the "rights" of U.S. citizens: Life, liberty, and the pursuit of happiness. We have the right to pursue happiness, but we are not entitled to happiness itself.
    Many self-help books get this wrong, as do the memes that tell you to just "do what you love.
    27 min

About Tom Nikkola | VIGOR Training

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Tune into the audio version of my written articles found at tomnikkola.com, read by yours truly. I candidly cover health and fitness,…