LeanMachine Notes on CLA - Conjugated Linoleic Acid
CLA can help shed fat and build muscle, but it is no "silver bullet" - we still have to be sensible about what we eat and get regular intense exercise.
We cannot expect to be a couch potato and lose weight, no matter how many pills we take, but studies are promising enough for LeanMachine to take CLA regularly and recommend CLA.
CLA is found naturally in kangaroo, deer, buffalo, beef and dairy products.
Vegetarians, Vegans and others who eat little or no meat or dairy will find CLA a very useful supplement, and so will anyone wanting to lose fat and build muscle, including body builders, athletes, and those wanting to lose a big belly.
What is CLA?CLA closely resembles LA - Linoleic Acid.
Both are fatty acids, with 18 carbon atoms and two double-bonds holding the chain together, but there are some differences in the arrangement of the double bonds, with the c9-t11 version found in nature the best.
CLA can help prevent cancer growth, while LA promotes cancer growth.
This is one reason why we must insist on milk and beef products from grass-fed cows rather than feedlot-fed cows (feedlot food is typically grains, usually poorer quality grains left over from a harvest).
Grass-fed cows have 3 to 5 times the CLA in their beef and milk, while feedlot-fed cows have much more LA.
Ask your local butcher for grass-fed beef, and if he cannot help or does not know, find another butcher, and if you don't mind eating kangaroo or other wild meat, this has five times the CLA of beef.
Other CLA sources include sheep, mushrooms, eggs, turkey (but not chicken), seafood, vegetable oils and pork, but CLA levels are lower in these foods. LeanMachine does not recommend consuming Canola oil at all due to the heat used in processing that makes it harmful to the body. Coconut oil is the absolute best, or cold olive oil.
One egg yolk has 700 mg of CLA, and LeanMachine generally has three eggs every day, totalling 2100 mg plus usually three capsules giving another 2400 mg totalling 4500 mg or 4.5 grams daily, with a few mushrooms thrown in as well.
As for milk, it's probably much harder to find out if the cows are grass fed, but anyone living in Adelaide, Australia can buy "Jersey" milk and cream products from good supermarkets.
I often drive past the "Jersey" farm at Greenock, and see the cows eating real grass, and another plus: The milk is NOT homogenised, common only to a few other good specialist brands.
The homogenising process makes fat droplets 10 times smaller than they should be, resulting in raw milk entering our bloodstream directly through imperfections in the gut lining, instead of being broken down by the digestive process and being absorbed normally.
All mainstream milk brands are homogenised, the process used simply to stop the cream rising to the top of the container, but this problem is easily overcome by shaking the container before pouring.
LeanMachine claims that ALL milk should be non-homogenised, and we should always buy FULL-CREAM milk, as CLA, Omega-7 and many other nutrients are in the fat component, so skim milk has almost zero CLA, almost zero Omega-7 and very little in nutrition.
Omega-7 is responsible for the breaking down of fats in the digestive system, which is one of the reasons why we get fatter on skim milk than full-cream milk!
Organic milk has proven higher CLA levels than non-organic.
Contrary to most nutritionists, humans do NOT need milk. Japanese people generally consume zero milk, yet have some of the lowest rates of osteoporosis in the world.
DosageFor maintenance of health and fat loss, 3400 mg daily of CLA (typically from 4000 to 5000 mg of typical CLA products at 70% to 80% CLA content)
For Diabetes sufferers, or those with pre-diabetes insulin resistance, or for competition body builders, 6000 mg daily of CLA, or around 8000 mg of CLA product.
How CLA helpsCLA does not seem make big fat cells get smaller, but it helps keep smaller fat cells from getting bigger, and when combined with a sensible diet of natural unprocessed foodsa and reasonable exercise, can lead to significant weight loss over a few months.
Cooking and CLACooking or other processing does not appear to affect CLA levels. Even frying an egg at high temperature does not destroy the CLA.
However, LeanMachine recommends poaching or boiling to preserve other nutrients in eggs, one of Nature's best foods. Any cooking process such as frying, roasting, baking will heat foods over 120 degrees Centigrade. This increases Acrilamide (C3H5NO) which increase cancer risk, especially with starchy or sugar-containing foods. Hint: Never eat french fries, potato chips and similar foods as these are the worst for acrylamides!
Caffeine and CLACaffeine accentuates the effectiveness of CLA, but caffeine is both good and evil. LeanMachine suggests limiting caffeine to one or two coffee drinks daily.
Creatine and CLACreatine Monohydrate is a favourite supplement for body builders, but it's effectiveness is increased even more when combined with CLA.
Creatine is best taken in small doses through the day, adding up to around 5 g (a slightly heaped teaspoon), and is best cycled (3 weeks on, one week off).
LeanMachine always cycles by making the first week of every month creatine-free.
Coconut Oil and CLACoconut oil is the healthiest oil we can eat, and promotes weight loss due to the MCT (Medium Chain Triglycerides), which are burnt as fuel by the liver and can never stored as fat.
We can also cook with it, as it remains stable at very high temperatures.
LeanMachine uses it as a hair conditioner, while Mrs LeanMachine uses it as a skin conditioner, and there are 1001 other uses for coconut oil.
Best of all, CLA works even better in conjunction with coconut oil.
CancerAnimal studies using very small amounts of CLA have shown that CLA blocks three stages of cancer:
1. The initiation stage
2. The promotion stage
3. The metastasis stage
Other anti-cancer agents act by blocking only one of these stages.
Even better, CLA slows tumour growth, including cancers of the skin, breast, prostate, and colon.
One recent study found that women with the highest CLA in their diets had 60% less chance of breast cancer.
For this benefit alone, LeanMachine recommends CLA, and if we can shed some excess fat as well, what a great result.
StudiesThe Journal of Nutrition published the results of a double-blind, randomized, placebo-controlled study in December 2000, which found that CLA increases muscle tissue while reducing fat.
The CLA group, who took around 3400 mg CLA daily, had an average reduction of almost 3kg of body fat, compared to a placebo group.
The study found that at least 3.4 grams (3400 mg) of CLA daily is required to obtain benefit.
Other studies showed minimal weight loss in a group of 71 overweight people, but when the subjects stopped dieting and regained their weight, those taking CLA were more likely to gain muscle rather than fat.
Another study at Purdue University in Indiana, found that CLA improved insulin levels in around two-thirds of diabetics, and moderately reduced blood glucose and triglyceride levels.
Other studies suggest additional benefits of CLA:
- Increased metabolic rate (fat-burning)
- Decreased abdominal fat
- Increased muscle growth
- Lowered cholesterol and triglycerides
- Lowered insulin resistance
- Reduced food-induced allergic reactions
- Enhanced immune system
- Improvement for hypothyroid patients
- Cancer fighting ability
Side effectsNo significant side effects have been reported, although in rare cases, some people feel a little nauseous after taking CLA, or sometimes loose stools or gastrointestinal upset.
If taken with protein, these effects are normally reduced, and after around two weeks, usually disappear altogether.
Outside Australia? Go to the iherb online store: www.iherb.comLeanMachine online shop
DisclaimerLeanMachine is not a doctor, and everyone should consult with their own health professional before taking any product to ensure there is no conflict with existing prescription medication.
LeanMachine has been studying nutrition and health since 2011 and has completed many relevant studies including:
Open2Study, Australia - Food, Nutrition and Your Health
RMIT University, Australia - Foundations of Psychology
Swinburne University of Technology, Australia - Chemistry - Building Blocks of the World
University of Washington, USA - Energy, Diet and Weight
Johns Hopkins Bloomberg School of Public Health, USA - Health Issues for Aging Populations
Johns Hopkins Bloomberg School of Public Health, USA - International Nutrition
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics I
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics II
Johns Hopkins Bloomberg School of Public Health, USA - Principles of Human Nutrition
TUFTS University, USA - Nutrition and Medicine
TUFTS University, USA - Lipids/Cardiovascular Disease I and Lipids/Cardiovascular Disease II
Technical Learning College, USA - Western Herbology, Identification, Formulas
Bath University, England - Inside Cancer
WebMD - The Link Between Stroke and Atrial Fibrillation
LeanMachine has now read thousands of studies, journals and reports related to health and nutrition and this research is ongoing.
Updated 10th December 2016, Copyright © 1999-2017 Brenton Wight and BJ & HJ Wight trading as Lean Machine abn 55293601285