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Whole eggs and egg whites have been a primary source of protein for many bodybuilders for a very long time, and this is for good reason. Eggs have one of the lowest energy to nutrient density ratios of any food, meaning they have high nutritional value while being very low in calories. They also contain a quality of protein that is superior to beef steak and similar to dairy. But decades of debate on whether eggs are good or bad for human consumption has put many people on the fence about consuming eggs.

FIND OUT all that and more in this video.

Timestamp:
0:00 – Introduction
0:48 – High-Quality Protein Source
1:05 – Highest Nutrient to Energy Density
1:27 – Lowest Cost Animal Protein
1:47 – Eggs Parts Can Be Separated
1:50 – Egg Yoke Vs Egg White
2:12 – Choose Whole Eggs Vs Egg Whites or Mixing
2:27 – High in Healthy Fats
2:38 – Naturally Increasing Testosterone Levels
2:58 – Easy to Cook
3:23 – Cholesterol and Cardiovascular Disease
4:01 – Rocky Balboa Drinking Raw Eggs
4:08 – Egg Protein Digestibility Research on Raw Eggs Vs Cooked Eggs
4:45 – Easy to Follow Egg Recipe from Chef Enrique

In this video, we’ll discuss how egg consumption affects human health as well as the best ways to eat eggs and egg whites to support muscle growth.

A recent review reported that public health bodies, such as the Food Standards Agency (FSA) and the British Heart Foundation, no longer recommend limits for egg consumption (Gray and Griffin, 2009). Instead, the emphasis for heart health is placed on controlling levels of saturated fat.

Eggs provide the richest mix of essential amino acids (Layman and Rodriguez, 2009).

To date, the most sophisticated analysis has been employed by Hu et al. (1999), whose work adjusted for age, smoking and other risk factors. The prospective, observational study, which was based on two large US cohorts, concluded that egg consumption was not significantly associated with the risk of CHD or stroke in healthy adults or those with pre-existing hypercholesterolaemia.

However, there are studies that show those with diabetes may need to limit egg consumptions, but more controlled studies on this subject are needed.

More recent research on eggs, cardiovascular disease (CVD) and cholesterol has been better controlled. Within the last 15 years, 11 key studies have been published (Table VII). Of these, the majority do not support the contention that egg consumption is a risk factor for heart disease.

Using a risk apportionment model, Barraj et al. (2009) calculated that eating one egg per day accounted for under 1 per cent of CHD risk. In contrast, 40 per cent of risk was attributed to lifestyle factors (smoking, poor diet, minimal exercise, alcohol intake).
HIGHER EGG INTAKE 2-3 PER DAY.

Vitamin D seems to slow cell ageing and may help prevent CVD, diabetes, autoimmune diseases and certain cancers (Ruxton and Derbyshire, 2009), while vitamin B12 may delay cognitive decline.

Dietary cholesterol can raise serum LDL levels but the overall effects are negligible compared with the LDL-raising effects of saturated fatty acids (Gray and Griffin, 2009). Consequently, the potential of eggs to increase cholesterol has little clinical importance when considered relative to other dietary and lifestyle factors (McNamara, 2002).

However, according to observational studies, individuals diagnosed with diabetes or hypercholesterolaemia may be at increased risk of CVD when egg intakes exceed seven per week (Hu et al., 1999; Qureshi et al., 2007).

References:
https://www.researchgate.net/publication/301737865_Eggs_good_or_bad – A Griffin, Bruce. (2016). Eggs: good or bad?. The Proceedings of the Nutrition Society. -1. 1-6.

https://www.researchgate.net/publication/235296480_The_nutritional_properties_and_health_benefits_of_eggs – Ruxton, C.H.S. & Derbyshire, Emma & Gibson, Sigrid. (2010). The nutritional properties and health benefits of eggs. Nutrition & Food Science. 40. 263-279.

Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/

Meta-analysis of Egg Consumption and Risk of Coronary Heart Disease and Stroke: https://www.ncbi.nlm.nih.gov/pubmed/27710205

Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies: https://www.ncbi.nlm.nih.gov/pubmed/23295181

Dietary Cholesterol, Serum Lipids, and Heart Disease: Are Eggs Working for or Against You? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946211/

Video Credits:
Ronnie Coleman: https://www.youtube.com/watch?v=TRcR-_nF84o

Cardiovascular Heart Disease: https://www.youtube.com/watch?v=y6QJceOAVY0

Fresh Prince: https://www.youtube.com/watch?v=_xi8IRB6y0Q

Egg Production: https://www.youtube.com/watch?v=g_DPxMYBfT4

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Dr Ozello’s Sports Medicine Report: Low Back Pain: Contributing Factor: Hip Flexors Muscle Tightness (AKA Hypertonicity)

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.

Low Back Pain (LBP) is one of the common health problems worldwide. It affects approximately 80% of people at some stage in their lifetimes.
LBP is a major cause of disability.

The primary hip flexor muscle is the iliopsoas muscle. It is a combination of the psoas major and iliacus muscles. The powerful psoas major muscle originates on the side of several vertebrae in the lower back and runs inferior to the femur. The iliacus muscle originates on the front of the pelvis. These two strong muscles combine and then attach to the lesser trochanter of the femur (Located on the proximal medial aspect of the femur.)
The hip flexor muscles contract to raise the anterior thigh toward the chest. This motion is called hip flexion.

Psoas Major:
Origin: Transverse processes of T12-L5, anteromedial aspect of all the lumbar discs and adjoining vertebral bodies except the L5/S1 disc.
Insertion: Lesser Trochanter of the Femur. Shares a common insertion with the Iliacus.
Innervation: Lumbar Plexus via anterior branches of L1-L3.
Actions: Hip flexion.
Iliopsoas: The psoas major unites with the iliacus at the level of the inguinal ligament.
Crosses the hip joint and inserts on the lesser trochanter of the femur.

Proper static stretching will reduce muscle tension, increase flexibility and improve joint motion. The best static stretches for the hip flexors are the standing quadriceps stretch and the kneeling hip flexor stretch.

Standing Quadriceps Stretch: Stand up straight and support yourself by holding a stable structure. Reach backward with your left hand and grab your left ankle. Pull your left heel toward your buttocks, then slowly pull your thigh backwards. Find a comfortable position where you feel a light stretch in your hip flexor and hold it. Then perform the same stretch for the opposite leg. Next, use your right arm to stretch the left leg. Using your opposite hand helps to stretch the hip flexor muscles at a slightly different angle.

Kneeling Hip Flexor Stretch: Kneel down on one knee. If needed you can place one hand on a sturdy chair or exercise bench. The front hip and knee should be flexed to ninety degrees with the foot flat on the floor. Hold your spine straight and keep your neck in line with your spine. Exhale and slowly slide your upper body forward until you feel a light stretch in the hip flexor of the back leg. Reach upward with the arm of the side being stretched. Slowly bend to the opposite side. This increases the hip flexor stretch. Hold a comfortable stretch.
Perform static stretches for the hip flexors to decrease muscle tension and improve flexibility. Help prevent and manage hip flexor and quadriceps strains with proper stretching technique.

When lying supine or lying on your side place the hip flexors in a position that reduces their pull on the bones which they connect. Place a pillow or specially made leg wedge under your knees when lying face up. A pillow or leg wedge under the knees will help bend the hips and knees. This position relaxes the hip flexors and reduces their pull on the spine, pelvis and hips.
When side-lying, bend your hips and knees and place a small pillow between your knees. The flexed hip & knee position decreases hip flexor muscle tension. Placing a small pillow or specially made leg separator between the knees reduces the pull on the lateral aspect of the thigh and hip.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
Web Site: http://www.championshipchiropractic.com/
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“Running: Maximize Performance & Minimize Injuries” https://www.amazon.com/Running-Performance-Chiropractors-Minimizing-Potential/dp/1493618741

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