In this issue:
Good News | Product Highlight | Brainpower | Finances | Security | Health/Fitness |
Factoid | Thought 4 the Day
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1. Good News: Where the Intel is Good
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Defending against socialism
Socialism is an economic system in which the government controls the
means of production and distribution, and the results have always been
disastrous. Implementing socialism requires the loss of personal freedom,
personal security, personal opportunity, and government accountability.
Communism is socialism without property rights.
A primary weapon of the socialists today is "wokeism". They use this to
divide people but also to brain-deaden people, under the (well-established
and empirically proven)
theory that only naive people want socialism. The "woke" need to wake
up and understand their delusional views are being amped up and forced onto
everyone else in an effort to divide us so we can't or won't stand up to the
mental illness we call "socialism". What does "woke" mean, and where did it come from? It's actually a short
way of saying, "My bwain is bwoke." Anybody who is "woke" clearly has a
- One would think the socialism juggernaut would collapse under its own
absurdity. Right now, the frontman for socialism in the USA is inarticulate
and clearly brain-damaged. Here's a moron giving him an introduction:
https://twitter.com/alx/status/1670115260953403392?s=20. Any sane person
would want to distance himself from the whole movement after seeing such a
- Senator Grassley reveals evidence of 17 audio recordings implicating
Brainless Biden and Hunter Biden in $5M of bribes to the Biden Crime Family.
- As the real nature of Exclusion, Stupidity, and Goofiness (ESG) becomes
apparent, shareholders are increasingly rejecting it and companies are
increasingly moving away from it. In fact, shareholder support for this
self-destructive idiocy has dropped by half in the past two years while
strong objection to it has grown dramatically. You don't make a company
stronger or more profitable by excluding intelligent people from its
management, embracing concepts and ideas that are evidence of severe
cognitive impairment, and treating delusional behavior as rational.
- Nice montage about the Biden Crime Family and others. Due to censorship,
I can't make the link active. Copy and paste into Notepad, remove the excess
spaces, paste your browser:
https:/ /townhall .com/tipsheet/spencerbrown/2023/06/28/biden-declares-that-putin-is-clearly-losing-the-war-in-iraq-before-shouting-at-reporter-n2625081
- It is critical to get meaningful election reform in Arizona, a state
that Biden "won" due to obvious fraud in the 2020 non-election. A non-commie
AG is essential to making that happen, but in the 2022 non-election for AG a
commie "won" by 280 votes. Now a study has found a discrepancy of 8,242
votes! And it's backed with video and hard data! With corruption this bad in
Arizona, which is one of the 36 free states, you can only imagine how bad it
must be across the nation and particularly in the states that remain under
communist control. With election integrity measures that permit fair and
honest elections, we would have only a few nutjob havens (New Jersey, for
example) under communist control. Even the People's Republic of California
would be free, albeit with the insane asylum we call "San Francisco" still
part of the state. And the New Jersey minority (sane people) could relocate
to a newly freed (under this scenario) and nearby Pennsylvania to enjoy the
rights promised to American citizens.
- The Supreme Court overturned a big chunk of "Affirmative Action", which
when translated into English is "We affirm that because of your skin color
you are less able than others of a lighter hue". This specifically had to do
with discriminating against well-prepared Japanese and Chinese students to
make space for "black" students who are not prepared for university. This
"Affirmative Action" also cheapened degrees of "black" people who were
prepared for university and who worked hard for their degrees. Now a "black"
person with a college degree will have a degree that is of the same value as
a degree held by a person of a lighter hue. It's about time this anti-black
people policy got canned. It has been a blemish on our society for decades,
not only insulting people of color but disabling those of darker color.
- The SCOTUS also defeated the Brainless Biden student loan scheme, ruling
that farce illegal on 30JUN. The junior Senator from Kansas wrote, "...87
percent of Americans have not taken out student loans or have already
responsibly paid them back and this student loan forgiveness scheme is
expected to cost taxpayers 400 billion dollars. I’m glad to see the highest
courts agree that passing on these loans to folks who have paid off their
loans or decided college was not for them will not be saddled with this
- Yeah, good thing Australia banned guns. It's totally safe there now:
The ongoing Covid scam
The scam itself is running out of steam. The backlash against the
perpetrators is building momentum. Victims have been winning lawsuits,
Congress has been conducting investigations (which are really for
grandstanding rather than any real effect), and there's a lot of buzz to the
effect "we won't be fooled again".
Except among the dimmest of people, the CDC and FDA have lost all
credibility. Calls for defunding them, since they serve no legitimate
purpose, are more the rule than the exception. Mark "Elections should not be
legitimate" Zuckberg, one of the criminals behind the Orwellian brainwashing
campaign, has seen his reputation go to pot and Facebook lose a massive
number of subscribers.
"The Zuck" is most likely not keen to engage in more election abuse in
2024, because that would be practically a suicide mission. So we could bid
Briben bye bye and have someone with a measurable IQ rightfully elected as
POTUS. President Trump, who won in 2020 if you don't count all the fake
votes, would likely win a third time. But if there isn't enough election
reform and poll monitoring by then, the socialists will steal that election
also. In which case, you can expect Presidential pardons to be issued for
Hunter Biden, Anthony Fauci, Rachel Whatzerface at the CDC, and a long list
of people who perpetrated a scam with a devastating human toll.
The socialists can read the handwriting on the wall. They are busy
dreaming up another scam, while also trying to convince people this scam is
I think it is proper at this point in time to say, "Shame on you for your
political face diapering" when you see someone wearing a mask in
public. But I know from experience and general maturity it is much more
productive to politely engage the person in a conversation by asking
questions in a non-threatening way.
For example, "I notice you have your nose and mouth covered. I was just
wondering why." (Don't use the word "mask"). They may say something about
Covid, at which point you say, "Interesting. But a virus also enters through
the eyes. Why aren't your eyes covered?" No matter what their response is,
the next thing to say is that an N95 mask blocks up to 95% of particles that
are four times the size of a virus, which is to say they don't block a virus
at all. And up to 95% includes every number including zero which means a
given mask might not block anything at all and it will still meet the N95
specification. "I own up to 95% of the real estate in America, and so do
Those people may just be ignorant and stupid in the extreme and thus
innocent, but you have to remember they vote. They get all of their
"information" from the New York Times and other leftwing nutjob sources.
They need to hear from people whose brains actually work that, "It is not
OK". Engaging them in the way I just described takes the starch right out of
their Hitler Youth shirts and might possibly (a long shot) stimulate them to
have an independent thought for once.
On a somewhat related note, recently a mask-wearing robber used a
blowtorch to steal $448 worth of cosmetics from a sealed display case at
Walgreen's. Nobody should be allowed to wear a mask when entering or in a
store, bank, or other place that is a known theft target. These places have
security cameras for a reason. As soon as someone walks in with a mask
(e.g., a gaiter or dust mask ala Covid style), a 911 call should be made and
this behavior should carry a minimum $2500 penalty for the first offense. If
done in a bank, it's an automatic felony charge. There is no medical reason
for wearing a dust mask in public, and nobody did this before the Covid
scamsters mandated and encouraged this behavior. I believe this kind
of outcome was one of their two reasons, and the other reason was simply to
There was never a legitimate or helpful motive behind the masks. I
personally refused to let masked individuals into my home even when the mask
mandates were in full force and I explained to them the masks cannot
possibly even slow down the virus but they sure can increase the
transmission levels. Take it off or don't come in. I did make qa couple of
exceptions, one was for a neighbor who just could not sort propaganda from
science; in his case I said if my house is so filthy he has to wear a dust
mask then I would prefer he not come over again because I find that very
insulting. I also found it irrational, since I have half a dozen HEPA
filters running in my home and you just don't see dust.
2. Product Highlight
The Rocket Pen is a life-changer for students and adults with reading
difficulties. Scan words or lines from any screen (e.g., tablet, smart phone,
computer) or printed material, and it not only reads to you but provides word
definitions, word breakdown, and more to teach you to read (by "you" we mean the
person you buy this for). The Rocket Pen Reader gives the reading-challenged
We are running a sale, look for the
reduced price on Amazon starting Monday Juneteenth. Perfect gift for a student.
Buy the Rocket Pen on Amazon
| eBay |
Watch this demo video:
These features were added with the latest release:
- Has dictionary lockout and ExamRead feature, so it doubles as an exam
- Left-hand user mode.
- Scan left to right mode.
- Fast shutdown.
- Selectable voices for playback of scanned text.
- Selectable UI language: English (default) or Spanish.
Other features and benefits:
- Allows students or adults with reading difficulties to gain independence
and reading fluency without stigma.
- Reading tutor functions include spelling, syllabication (how the word is
"built"), and one word displayed in big font.
- Syllables break for each word.
- Direct lookup of phrasal verbs and idiomatic expressions (for example,
get ahead, get along, keep on, keep off, look forward to).
- Uses colors for the different fields, to improve the understanding of
the dictionary definition.
- You scan, it reads to you.
- Scans lines of text or individual words from almost any surface, not
just paper. It can read the text on a computer, tablet, or phone.
- Hear individual words or even multiple lines of text read aloud in natural voice.
- Completely self-contained, no computer or Wi-Fi required.
- Comes ready to use, no setup process (but customization can easily be
- Full 1.9 inch color touch screen, and simple physical buttons for
screenless scan and read.
- Multiple built-in dictionaries to search definitions including the New
Oxford American Dictionary with Oxford Thesaurus of English (Americanized),
Oxford American Children’s Dictionary with Oxford American Children’s
Thesaurus, and English to Spanish dictionary.
- Built-in speaker automatically mutes when earbuds are used,
automatically unmutes when they aren't.
- Meets FCC, ROHS, and CE standards.
- Package includes ReaderPen, USB charging cable, Quick Start Guide, and
The Rocket Pen Reader is an affordable, powerful reading assistant and reading
tutor that erases the barriers created by dyslexia and other reading problems.
It can be used privately in the classroom, avoiding stigma, thanks to the
earbuds included in the kit (it can alternatively be used without earbuds).|
How it teaches reading
Before the early 1980s, public schools relied on phonics to teach reading.
This allowed any student to "sound out" a new, unfamiliar word and also
recognize its root and thereby often grasp its meaning even without a
dictionary. Then schools switched to the "Look See" method, which treated words
as individual pictograms to memorize. The results were dismal, plummeting the
USA from the top of the literacy ranks to the bottom among industrialized
The Rocket Pen puts phonics back in.
It also adds a context-driven dictionary and a context-driven thesaurus, both
powerful tools for improving reading skills. See the reading tutor functions in
the chart below.
It is the answer
The Rocket Pen Reader is the answer for helping the reading-challenged in the
classroom, special needs classes, home-schooling, and adult education. Because
of its mobile-friendly design, you can carry it with you and use it anywhere.
Not only does it read to you, it helps you learn to read (for example, by
showing you the syllable breakdown and the definition). It is super easy to use,
no need to watch a dozen videos to figure out what to do.
Based on the highly
successful ReadingPen 2 and vastly superior to the cPen Reader Pen, the
RocketPen is the latest generation in a reading tutor scanning pen. It is a
quantum leap or two beyond anything else on the market. This amazing device
retails for $499, sells for $399 on Amazon and Walmart.com, but is on sale
now for a limited time only via our eBay store at only $379!
It beats the competition
Compare the Rocket Pen to the competition. The winner here is obvious:
Words appear in large font
Scans phones, tablets, etc.
Scans blocks of text
Simple physical buttons
Ergonomic for kids
English and Spanish
Auto trigger upon contact
Easy menu navigation
Manufacturer experience, yrs
Reading Tutor Functions
New Oxford American
Oxford American Children’s
New Oxford American
Oxford American Children’s
Syllablication / word breakdown
Hear word spelled out
See word spelled out
Part of speech
Quick Define feature
3. Brainpower tip
Picture two people, each working on a complex assignment. It's due on Friday,
and today is (let's say) Wednesday.|
- Dave stays four hours late to work on it. Tom goes home at the usual
- Dave comes in an hour early on Thursday to continue working on it. Tom
comes in at his usual time.
All other things being equal (they have the same native ability level), which
one will turn in better work? Which one is more likely to finish first?
In my experience, the result has always been that Dave is late because he's
spending so much time on Thursday fixing mistakes. He's also worked himself into
a mental fog, which means his work is less elegant, less polished, and less
effective. I have seen this play out many times, and the outcome is always the
same. And that's inevitable.
The correct strategy here is to estimate how much time you need and then
clear other things off your schedule so you get that time. If this is not
possible, then you will need to either reduce change the scope of work or bring
in additional resources. Your resting time is not one of those resources, in
fact if you misallocate your resting time then your working time will be less
productive. That is, it's better to limit your hours so you can approach your
work fresh than to slog through it while exhausted. It's not a matter of
diminishing returns when you go into exhaustion mode, it's a matter of negative
returns. You actually go backwards.
I almost lost my job sticking to this philosophy. I was a Systems Engineer at
Bailey Controls. I had been assigned a chunk of a big job, and a coworker (let's
call him Sam) had been assigned a similar chunk. We each had 12 weeks to do the
programming and then load the compiled code into a simulator to run it through
its paces (to "check it out", thus this stage was called "Checkout"). Sam got his
code into Checkout two weeks before I got mine into Checkout. After the third
day when Sam was in Checkout, there were problems. Our boss started pressuring
me, saying Checkout was going to take longer than I was allowing so work more
hours to get done. The pressure grew every day, and near the end of that second
week I received not so subtle hints about being terminated.
But I was methodical, and working methodically isn't a sprint. I thought
through my control strategy, how I would implement it, and how I could simplify
the implementation. I also wrote short but informative notes in the code;
anybody could read it and understand what was going on. Each day, I would read
my notes from the previous day and this allowed me to stay on track. When I was
"finally!" done, my boss said I was so late I'd better hope for a miracle and
not have a lot of problems in Checkout. My code got loaded, and it ran with zero
errors. Zero. Not a single hiccup. I still had a week before my work was
actually due, and I was done. Sam's code had so many problems, they assigned a
senior engineer to work with him. He was still three weeks late. In the
meantime, I had been given another big chunk and I got that one done early also.
I started Mindconnection in 1997. And yes, I appreciate the jokes about being
"owned by a business". The work is never done, it seems. But each day, I am done
doing it for the day. I have a shutdown time, and I don't work past that time. I
don't skip meals, either. I take a break for each meal, allowing time to enjoy
that meal. If there's a meeting or conference call or anything else that's going
to be at mealtime, I eat the meal and skip that event. I normally do not answer
the phone during mealtime, either. I say "normally" because if Caller ID shows
it's one of my people calling it must be very important. There are five of us,
and unlike with most companies we don't waste work time with meetings (by phone
or video) or the other usual forms of psychotherapy. This gives all of us more
uninterrupted time to do our work.
A mind that is exhausted or distracted is not a sharp mind. Sharp minds do
the best work, and they do it in far less time than exhausted minds do. If you
have a boss who begs to differ, just stand your ground and let your work speak
4. Finance tip
Standard household cleaning products have been identified as a major risk factor
for feline cancers. If you have a cat, don't use these chemicals in your home.
They also degrade your health in multiple ways. Personal care and beauty
products are also generally health-adverse, though mammal-friendly alternatives
Standard laundry detergents leave scum in your washer, standard
dishwashing detergents do the same thing to your dishwasher. I have owned
several dishwashers. I keep repairing them until the control panel gives out
(and such repairs have included replacing the motor). That means they are very
old by the time I replace them; the last one was twelve years old. They are
always spotless inside, and there's no buildup around the door gasket either.
Why? I use a gel made by Seventh Generation, don't fill the dispenser
completely, add vinegar, keep the filter changed, and wipe with a plain cloth as
Oven cleaner isn't necessary, either. No, the secret isn't to put aluminum
foil on the bottom; that is actually dangerous and your owner's manual should
tell you very clearly not to do it. One of the "secrets" is to let the oven
completely cool, then clean with vinegar. Don't use a dirty oven, that will
harden the mess. I don't eat meat, so I don't broil. But if I did broil, I would
set the broiling pan up such that a boil-over is not going to happen and/or I
would put a cookie sheet on the bottom rack to both catch the grease and to bake
some potatoes or squash.
What about carpet? There's no need to use carpet cleaning solutions in your
carpet shampooer. I use only vinegar and water in mine. The cat who owns me once
brought a live rabbit into the master bedroom, then proceeded to kill it and eat
it there. Rather than make the room toxic, I put baking soda onto the bloodied
carpet right away. Then I vacuumed it up, put more on there, and poured vinegar
on it. I rubbed and dabbed and kept going with these two non-toxic cleaners.
That was over ten years ago. There's no stain and there's no unusual wear on the
carpet at that spot. Cat puke is easily removed from carpet without trace, by
use of a cotton cloth and a spray bottle of vinegar.
Vinegar and baking soda cost far less than the cancer-causing cleaners that
come in spray cans. You may have to do more work to get the stain or dirt out,
but as my blood-soaked carpet example illustrates, it can be done. Don't use
vinegar on wood parquet. A damp cloth works well for most things on that wood.
Be sure to follow with a dry cloth as you go.
Borax is another great product to add to your arsenal. Use it to keep your
dishwasher clean, keep toilet tanks clean, whiten your laundry whites, and
create an anti-ant fence around entry points to your home.
One product that should not be on the market is fabric "softener". The
perceived need for this carcinogenic product that leaves a stench in your
clothes is your clothes (or bedding or whatever) are not soft enough. The
roughness is caused by two things. First, the use of too much detergent. Using
1/4 to 1/2 of what the bottle (or box) recommends will result in cleaner clothes
(more dirt removed) and almost no detergent staying behind in the fabric. Do a
load with washcloths, then hand wring a washcloth from that load in a bowl of
water. If you get suds in the bowl, you are using too much detergent. The second
thing that causes roughness is excessive drying. It shrinks the fibers unevenly.
Clothes coming out of a front-loading washer will be 80% to 90% dry enough to
put away, so upgrade to a front-loader if you are using a top-loader now. Toss
the clothes in the dryer at low heat for 15 minutes, then no heat for 15 more.
Hang them up on a clothes rack (these are inexpensive) to finish drying.
I wash bedding every week. The way I dry it is as described but instead of a
clothes rack I use the headboard posters to hang one end up and then I turn on
the ceiling fan. After 10 to 20 minutes, they are dry enough to put away. I do
the fitted sheet first, then the top sheet. Mattress pad gets this treatment
once a month, similar process but I hang it on something else.
What I am really getting at here is that you can buy harsh, carcinogenic
chemical cleaners to make up for a lack of planning (mess prevention) and prompt
execution (clean up immediately). It takes almost as much time to use the toxic
product as it does to use vinegar and/or baking soda, but if you reduce the mess
size and likelihood in the first place and clean up promptly in the second place
then inexpensive, non-toxic cleaners can be used to get the same sparkling
I must also point out that your choice of cleaning cloths matters. I cut up
old cotton shirts into rags (old jeans don't work well for this purpose). These
work for many things, such as wiping the countertops in the kitchen (something
done several times/day). But they are not good for dusting or for cleaning
mirrors. A microfiber cloth is very good for both chores. The dust will stick to
the microfiber, so instead of simply dispersing much of into the air you
actually pick it up. Microfiber is the only thing to use on mirrors, unless you
have spare time to burn and a big pile of cotton rags. When used with a little
vinegar, that microfiber will leave mirrors and window spotless and smear-free;
no need to buy bleach or ammonia (neither of which you should have in your
5. Security tip
Banks and credit card companies frequently send out e-mails and even snail
mails about protecting yourself from fraud. Wells Fargo recently sent out an
article entitled, "Can you spot a scam? Five red flags to watch out for".
Here it is, verbatim:|
- Unexpected contact. A person or company contacts you out of the blue
by phone, text, or email about an invoice, order, delivery, or charge
you didn’t know about.
- Everything is urgent. Scammers will create a false sense of urgency
and use pressure tactics like rude or pushy language to get you to act
- Very specific or unusual way to pay. Someone is asking you to pay or
send money using gift cards, cryptocurrency, a payment app, or even an
online wire — to pay for something, resolve an “issue,” get sweepstakes
“winnings,” or secure a high return on your “investment.”
- Threatening language. Scammers may tell you that you owe money and
then threaten to call the police if you don’t pay immediately. They may
also coach you on what to tell the bank to withdraw or transfer money,
or ask you to keep a secret.
- The romantic “emergency”, A new online love interest bombards you
with “sweet talk” but doesn’t seem to want to meet in person. Suddenly a
hardship or emergency strikes and they want you to send them money.
The article provides a link you can click to read Real Life Stories, but
since this newsletter is routinely subjected to government censorship and
the content is about fraud and the government is run by fraudsters, I'm not
providing the link.
It concludes with four tips for protecting yourself:
- Slow down. Pause, take a breath, and think it through.
- Someone you don’t know is asking you for your money. Remember, it’s
your right to confirm things no matter how urgent anyone says it is.
You’re in charge when it comes to your money.
- Contact the company they claim to be, call your bank, or call the
police if it doesn’t seem right.
- Consult with a friend or family member you trust.
You may have noticed that Red Flags 2 and 4 were especially noticeable at
the peak of the Covid scam. Red Flag 3 was also, but not as obviously or
explicitly. To further create a "need" for an unsafe and ineffective
"vaccine", the following actions were undertaken:
- Ban treatment. We had (and still have) effective, proven treatments
for viral infections and Covid is no exception.
- Put people on ventilators, a step that guarantees a very, very high
- Tell people to stay at home, knowing this would in most cases mean
subsisting on processed "food" to limit trips to the grocery rather
buying fresh whole food.
- Telling people to isolate socially. The sharp jump in suicides among
those under 20 has yet to return to baseline.
- Using a test with an 80% false positive rate to deem that people
- Deeming a person to have died of Covid, regardless of the actual
cause. My neighbor died of stage 4 bladder cancer, and his death
certificate says he died of Covid. He never had Covid symptoms.
- Implementing a six foot distance rule, something laughable to anyone
with a basic grasp of air flow inside buildings, to give a physical and
visual fear factor.
- Masking. Positively stupid, but another visual reminder of a
- Dozens of other lies and obfuscations to diminish health and ramp up
With any scam, but especially government-abetted scams, you can protect
- Same as first tip from Wells Fargo. Slow down and think about it.
Following this one tip would have protected a person from being conned
by the Covid disinformation campaigns as soon as the masking
requirements were implemented. The shutdown requirement would have
cinched this for sure, as shutting down some businesses and not others
cannot possibly flatten any curve; it can only flatten the small
businesses owned by thinking people. And thinking people are not
liberals or socialists. Thus the targeted shutdowns.
- Look for other things they got wrong. The FDA came out with the Food
Pyramid and stood by it for decades. This means they have zero
credibility. The CDC declared gun ownership a disease, thus also ending
any possibility they are credible.
- Look for confirmation from known disinformation sources. You want to
do fact checking? Simple enough. If the New York Times repeats it,
there's less than a 1% chance it's true.
- Do not poll others for their opinions. The vast majority of people
form opinions with no rational process, no actual knowledge of the
subject, and no BS filter. Apply some rigor to accepting something as
fact or not, do your own research, and engage your BS filter.
- Do not let the use of authority influence you. "Appeal to authority"
is one of the nine classic tools of propagandizing. Look at Mr. Fauci as
an example. This medically ignorant (or deceptive, if you believe he
actually knew and is just a criminal psychopath) man spewed a constant
stream of lies, obfuscations, and disinformation while claiming to
represent the science and while using his title and position as "proof"
he was right. But everything he said was wrong, except for his initial
statements about the uselessness of masks (and he did a 180 on that,
after only a few months).
6. Health tip/Fitness tips
The photos tell you something important about my credibility in this area.
when these photos were taken, 2 days past my 62nd birthday:
Weight: 148.8lbs (a bit more than the Age 60 shoot, and I am
leaner for this one)
Bodyfat: Unknown, but well below what the Tanita scale says
Quads: 20.5 (an increase of half an inch since the Age 60
Max bench press: Unknown, but I do 4 sets of 10 reps with 150 lbs
to warm up on chest day
Max squat: Unknown, but I do 4 sets of 8 reps of front
squats with 90lbs to start Leg Day
Cholesterol: In normal range, on low side
Testosterone: Above the upper limit of the normal range
Last illness: 1971
Last workout missed: Spring of 1977
Training days per week: 6
Type of training: Split routine, heavy on supersets
Meals per day: 7 on training days, 6 on rest day
Percent of diet that is processed food: 0
Amount of meat, wheat, corn, or soy eaten annually: 0
Number of eggs eaten per day: Between 8 and 10
Some cool climbing videos:
all of my climbing videos here:
Recently, I was asked if I use protein shakes and if so what do I put in
them. I answered that I don't make protein shakes, but I do mix a vegan
protein powder into a coffee cup.
Let me list a few problems with protein shakes and then explain how to
approach protein supplementation:
- It tends to be a LOT of protein. Notice how relatively small my
portions are, by using a coffee cup?
- What you put in them. Mostly, it's a lot of extra calories on top of
the extra calories from the protein powder.
- The cheap ones are made with whey. I previously discussed whey and
why supplementing with whey powers is not a good idea.
- It's expensive, even if you're using a cheap whey product
Many people are convinced they need protein shakes because they aren't
making any gains. Lack of sufficient protein is way down the list of
possible causes when a person isn't making gains. The most common reason is
poor training. This involves many factors, such as poor form, poor program
design, lack of intensity, lack of volume, and lack of consistency. Often,
it's all of these at once.
Determining your protein need
How much protein do you need? There's no right answer that applies to all
individuals and there's no right answer that applies to any individual every
day. As a general rule, you should start with a baseline of 1 gram per pound
of bodyweight and experiment with more protein from there. Most Americans
get far more than this just from their meat-heavy diet. Vegan athletes who
eat a well-rounded diet (including eggs) will get almost all their protein
needs met without supplementation. Contrary to popular misconceptions (in
the bodybuilding world and elsewhere), meat and dairy are not the only
sources of protein. Gorillas in zoos eat mostly kale (along with some
fruit). Kale is an excellent source of protein, but humans really don't want
to eat enough kale to meet their protein needs (if you do, I think there's
something wrong with you, just sayin'). Beans and rice together make an
excellent "complete" protein.
There are charts showing the biological value of various protein sources.
If you compare a gram of a vegan blend protein (e.g., beans and rice) to a
gram of beef protein, you will see the vegan protein is not quite as good.
You need more grams for the same result, because of what it takes to extract
the amino acids from that source. To me, it seems this would be the other
way around but it's not.
You can still assume that each gram of protein is equal, for the purposes
of determining what you need. If you're below 1 gram per pound of body
weight, you should try supplementing for a couple of weeks with an
additional 20 or 30 grams twice a day. How do you look and feel after that
trial? If you are getting fatter, back off a bit. If you feel stronger or
recover more quickly, try increasing for a couple of weeks.
Now, I found a shortcut to this process. I aimed for 1.5 grams and
supplement with a high-quality vegan powder (yes, it costs more but you
don't get all the fillers) to get to about there or a little past. After
each workout, I consume an amino complex called FundAminos. I get it from
You can click that link and buy 100 units, they won't pay me a dime for
sending you there. So this is not an advertisement. I'm sharing what I have
learned. There are probably other products just as good, but I also know
there are wildly erratic formulations that don't make any sense to me. I
also know this company caters to Iron Man athletes and Olympic athletes and
they do a LOT of testing. I don't mean taste-testing, I mean laboratory
testing and testing via wearable monitors. So the amino profile is dialed
in. FundAminos has five times the "protein" of a dairy-based protein powder,
but without the calories, without the lactose, without the antibiotics,
without the guar gum, and without the sugar. It doesn't use up any of your
Because I consume this after each workout, I don't need to make the
complex assessment of my protein intake. A couple of small protein powder
drinks in a coffee cup along with my no-junk whole food diet and I'm good to
A progression story
Meal number four is an omelet stuff with spinach and kale, seasoned with
hot sauce. It's usually three eggs, pan-fried with either organic butter (I
currently buy butter imported from Ireland) or organic coconut oil. I eat a
banana and I eat an apple with cinnamon, as part of this meal.
A problem arises on climbing days, because climbing gyms don't want
people frying eggs even if they bring their own portable stoves. They
haven't explicitly said this, but they don't have to. So for a few years, I
supplemented with a "normal" protein bar. I put two in my climbing bag and
ate those at meal time. A climbing buddy pointed out those bars are not so
good, and steered me to the Performance Nutrition bars. As with any bar that
is fit for bodybuilders, they are sticky and hard to eat. And as with any
protein bars, the protein is not all that great. Think about it. Why do
these not stink when you open the wrapper, after storing them at room
temperature? Try storing milk or meat at room temperature, and you'll get
what I am driving at. They have to make that protein stable, so they
hydrolyze it. And this is what you're eating, the bioavailability is very
low. And there still have to be fillers to make the bar have some shape.
Protein bars are the worst way to get protein, especially if they are
whey bars. They are something you use for emergencies or when traveling such
that you just can't get access to another protein source. But I was using
the best bars available. In my car, I kept an apple and cloth hand rag in a
sealable plastic container, plus a banana. So on the drive home I'd eat the
banana, put the peel in the tub, and then eat the apple.
But eating protein bars bothered me. I was cheating myself of good
nutrition. My solution was no flash of insight, it was merely copying an
existing technique. I got out a small carry bag, and put a shaker in it. I
also filled a small plastic sealable tub with a mix of protein powder,
L-glutamine, creatine, and beta alinine. Voila! Meal number four (I still
eat the banana and apple on the drive home). I can do this at the gyms,
because they all have fountains made for filling reusable water bottles.
Rinsing out the shaker is easy enough.
So what you want to do is get protein from whole foods, as your primary
source. Protein bars are a last resort, maybe a desperate one. In between,
you have protein powders. If your training is moderate (and for maybe 90% of
people who work out that's where they are), you can probably get by with no
protein supplementation if you have a little meat in your diet. If no meat,
then a little protein powder. If your training is the old school, hard core,
leaves you drained (due to metabolic stress and muscular damage) kind and
you train five or six days a week, then you'll need a little protein powder
two or three times a day. If you're a competitive body builder, you will
probably need more. You might even need to scarf down a big protein shake.
If you're not a competitive body builder, then for you a protein shake is
a calorie-rich treat. Go ahead and make one, and enjoy it. Just don't have
them on a regular basis, because if you do you'll be getting too many
calories and that's not good.
I've been told that if you cut carbs, then you can accommodate the
protein shakes. This is not true. If you're not eating processed junk, then
your carbs are coming from essential foods like fruit and you may be getting
some from raw oats (they same thing fed to race horses). That's one reason
you can't "cut carbs". Another reason is you need enough carbohydrates to
fuel your training. When I reduce calories coming into a photoshoot, I
barely touch the carbs factor. I cut back on oats and make sure to limit
myself to one banana per day instead of scarfing two or three a day. And I
will eat smaller sweet potatoes (I still have one every day). That's it. I
keep protein tight (about where it is), and reduce fats. Not that fats are
bad, you need them. I just reduce the quantity. Fewer walnut pieces, less
coconut oil, less avocado, less butter, and no cottage cheese. Having a
protein shake during this phase would be idiotic, since I am cutting back on
foods that supply the building blocks of testosterone. Notice though, it's
reduction not elimination.
If you're not going to be posing for a show or for photos, then your
parameters are a little different. A healthy body fat level for a man is
between 4% and 8%. Many "experts" say 10% to 12%, but they are pulling those
numbers out of their rear end. My numbers come from the visual. When you can
see detail in the body core, your body fat level is where it needs to be.
And that comes in at somewhere below 6% for an average guy. If you can't see
the detail, it means your body is storing organ fat along with all the
subcutaneous fat. When the detail is obliterated, you're too fat. Cut back
on how much you eat, but keep your protein needs in mind. Did you notice
here that you don't need to get a $300 body fat analysis done to give you a
number? All you need is a mirror. It works for women, too. The aesthetic is
different, a woman looks softer by design. She still needs to be able to see
some muscle definition; if there isn't any she needs to eat less.
for photo or contest prep
Several studies have shown that a modest
increase in protein intake will cause fat loss. The studies I have looked at
do not describe their methodology or explain how they control for other
factors. My guess is participants are simply switching from some empty carbs
to protein drinks and maybe not snacking as much. But this recurring theme
gave me an idea.
You've heard of intermittent fasting, I am sure. The idea
is you skip meals but only for a short while, too short to trigger the
starvation mode response. So you not only cut total calories, but go through
brief periods of ketosis. Whatever the theory, this is a dumb idea. I do not
skip meals, and that is due to a basic understanding of subjects like
metabolism. But what if you used the obverse of this idea, by picking three
workout days per week (out of six) when you will consume an extra 40 to 60
grams of protein? This is what I am doing now. I started it a couple of
months ago while leaning down for the photo shoot that is slated for this
September. I see more detail than ever, I'm much more vascular, and my
muscles look more full. You can actually see the progression in my climbing
It would have been nice to prepare this year's photos to the ones
from last year, but due to photographer errors last year's photos were all
overlit and all snapped before or after I settled into the pose (really bad
timing--see the "back" photo above, I was only starting that pose). Coming
up to the session, I was hungry all the time and just wanted to eat a huge
sweet potato and generally pig out for a few days. Once I got the shots and
saw they were all useless (except for what you see in this newsletter), I
tried to get another shoot lined up right away but the photographer just
offered a refund instead. So I wrote that off, even though I had skipped
2021 and even though I had never been as ripped as I was in 2022. Thus, this
different approach. If we get the right photographer, you will see some
impressive physique photos.
Yes, there are a lot of guys who are more
shredded and more muscular than I am. But very, very few of them are over
60. And it's that age factor that I hope motivates readers to stick to a
rigorous training program. I would love it if none of the guys reading this
develop pancake butt in their 50s, use a walker by early 70s, and die at age
75. That sequence is normal in America today. For you gals, a similar wish
but with the age numbers adjusted for the female demographic. And I would
say, if being shredded isn't your thing then don't worry about it. The most
important thing is to prevent atrophy. If eating an ice cream or a big
protein shake is how you reward yourself after a hard training session and
this means carrying a little extra fat then so be it.
Anyhow, don't suck
down protein supplements as if doing so is going to work any magic. Use them
where/when they will help, but focus on eating nutrient-dense real food.
www.supplecity.com, you'll find plenty of informative, authoritative
articles on maintaining a lean, strong physique. It has nothing to
do with long workouts or impossible to maintain diets. In fact:|
- The best workouts are short and intense.
- A good diet contains far more flavors and satisfaction
than the typical American diet.
The socialists/libtards have yet to provide a single effective solution to any
problem. Their track record is 100% failure.|
8. Thought for the Day
When BS is proclaimed to be science (as in the case of Mr. Fauci, for example),
to what extent should non-retarded people speak truth to stupidity? Have you
spoken against it lately?
Please forward this eNL to others.
The purpose of this publication is to inform and empower its readers (and save you money!).
The views expressed in this e-newsletter are generally not shared by socialists or
other brainwashed individuals. That's because those fools live in an alternate reality
and have not bothered to learn the basics of how life works. They cannot do
basic math, cannot apply logic, and cannot be bothered to learn the basic facts
relevant to any topic that they are passionate about.
Except where noted, this e-newsletter is entirely the work of Mark Lamendola. Anything presented as fact can be independently verified.
Where sources are not given, they are readily available to anyone who makes the effort.
Mark provides information from either research or his own areas of established expertise. Sometimes, what appears to be a personal opinion is the only possibility when applying sound logic--reason it out before judging! (That said, some personal opinions do appear on occasion).
Personal note from Mark: I value each and every one of you, and I hope that shows in the diligent effort I put into writing this e-newsletter.
It is an act of service, almost no money is generated for me through this
effort. Thank you for being a faithful reader.
Please pass this newsletter along to others.