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Ageless MirrorAthlete Pacific Book Review by Allison Walker


Updated: 8 March 2020, Marc Woodard

Learn More About Ageless MirrorAthlete book and the author by clicking on the book link and reading the free preview.

Title: Ageless Mirror Athlete: Overweight and Unfit No More Author: Marc T. Woodard Publisher: iUniverse ISBN: 978-1-5320-5373-3 Genre: Health and Fitness Pages: 367. Book can be ordered on Amazon, B&N and iUniverse: Hard and soft book cover and digital copy.

To view Ageless MirrorAthlete original pacific book review listed at their website [click here]

Pacific Book Review, by Allison Walker, June 2019

“The weight loss industry should be ashamed, opines lifestyle consultant and author Marc Woodard. Fad diets, the inundation of weight loss pills, and fitness equipment that sits in the corner gathering dust sells people gimmicks instead of solutions. Woodard’s book, Ageless Mirror Athlete, promises to expose the industry’s cheap secrets and offer readers a healthier way to live.”

“As a person looking to make a healthy lifestyle change, to lose weight or gain strength, maybe even to manage a disease, you are entrusting your lifestyle coach with not only your well-being, but with your life. Woodard knows this, is passionate about his job and it’s clear he holds equally high standards for others in his industry. This is why Woodard scorns the half-truths of weight loss products, and favors a more wholesome diet, regular exercise and good old fashioned calorie counting along with self-awareness. “

“Calorie counting, or at least awareness of caloric intake, is a key component of Woodard’s fitness plan. Understanding your body’s basal, resting and exercise metabolic rates is how Woodard’s clients lose weight safely, without sacrificing the foods they love. The book becomes technical, explaining the differences between carbohydrates, fats and protein; how the body utilizes each nutrient; and how to calculate how much of each you need. Thankfully, Woodard follows up with, You don’t have to finish reading to begin losing weight and feeling well right now. Instead, Woodard says, make a commitment to daily walking and minimizing processed foods. Ageless Mirror Athlete scorns fad diets in favor of this holistic, educated approach. As an example, Woodard points to high protein, high fat diets like Atkins and KETO. These diets work by throwing the body into a metabolic state of ketosis, wherein you lose weight very quickly but may suffer health complications with continued use. Woodard notes an extended state of ketosis may result in gout, kidney stones and kidney failure.”

“The Ageless Mirror Athlete plan focuses on habitual adjustment to daily routine, since unless you can maintain your lifestyle long-term, no diet or exercise plan is going to work for you. Instead of limiting the types of foods you eat, people learn a better awareness of the food being consumed, the quantity and their nutrient value. Exercise plans favor daily walks or bicycle rides. By making healthier lifestyle choices, clients have greater sustainable energy to get through their day. Woodard offers the example of a client, Sally, who was placed on a popular diet plan by a previous lifestyle coach. Sally was eating a high carbohydrate, low fat, low protein diet. At first she was able to meet her exercise goals, but eventually found she barely had energy to get through her work day, never mind spending energy working out. Under Woodard’s tutelage, they developed a more balanced diet plan to give Sally more energy, and an exercise program she was more easily able to commit to. Several months later, Sally lost weight and still practiced her healthy lifestyle.”

“Just as he promises, Woodard is the real deal. He promises to expose the truth behind the weight loss and body building industries, and he does. Ageless Mirror Athlete is a no-gimmicks call-out to all the diet plans, weight loss pills, and exercise equipment founded of false promises made by commercial interests.”

Steroids in Our Milk and Disease Connection


Concerned about steroids in our dairy products? What to do about it.

    Recombinant Bovine Growth Hormone (rBGH) and Recombinant Bovine Somatotropin (rBSH) are naturally occurring hormones found in dairy cows.  These hormones are also genetically engineered and were approved by the Food and Drug Administration (FSA) in 1993.  It is a lab engineered technology that is produced by scientists and of great concern to consumer watchdogs.  These manmade steroids are used in the dairy milk industry by injecting them into dairy cows to increase milk production by 20%; decrease consumer dairy product costs while increasing profits throughout the sales distribution channels.  Scientific and industrial data shows increased residual contaminants are found within consumer products that have been produced using this genetically engineered steroid and may cause disease in humans.

     Monsanto is a chemical food engineer that produces many other products approved by the FDA that seem to litter our food supply.  They are also major chemical producer of artificial sweeteners that have been connected to obesity, illness and disease. Prior to FDA approval of this dairy cow hormone; in 1990 Monsanto revealed a study that showed significant evidence of the growth promoting effects of rBGH.  It revealed that systemic effects at low doses in mature rats increased body weight, liver weight and increased bone length.  Regardless, after the product was approved for dairy cow production the FDA was reluctant to mandate labeling practices that showed consumers whether or not dairy milk products were produced using cow injected rBGH.  There were also many lawsuit attempts by Monsanto to stop producers and/or retailers from listing this information on product labels.

     What is the controversy all about?  Here’s what’s going on.  American farmers inject rBGH steroid into dairy cows which appear to stimulate increased production of another type of hormone within the cow body, known as Insulin-like Growth Factor (IGF-1).  The hormone over stimulates the cows liver to increase the pituitary gland production of IGF-1, ten-fold.  Data shows there is an 80% incidence of mastitis [inflammation of the cow breast (udder)] and infection caused by these injections from this genetically engineered material.  These contaminants are then said to reside within the finished consumer dairy product.  IGF is not destroyed or made neutral in the dairy milk pasteurization process.  Instead pasteurization of raw milk actually increases the IGF-1 values causing it to easily be absorbed by our digestive system and enter our blood stream.

     In order to ensure humans don’t get sick from cow mastitis during milk production, the use of antibiotics to counter the inflammation is also a consumer concern.  These contaminants not only include rBGH and increased IGF-1 steroid, but also the antibiotics used to neutralize the bacteria in the pus produced during cow udder infection.  These combined residue contaminants are shown to be passed through the milk production and end up in the final consumer product.    It is presumed the consumer then receives this pass-through of antibiotics that could lead to more antibiotic-resistant bacteria in humans.  This impact on human health has not fully been examined within scientific studies.

     Inconclusive studies on rBGH and influence on human health will continue to be of great concern for some time.  This is because even untreated dairy cows have rBGH and rBSH in the milk.  That’s right; cows produce their own growth hormones that are similar to humans.

     From Monsanto and the FDA perspective rBGH/rBSH shouldn’t be of a health concern for the consumer.  This is because there is a lot of scientific data that minimizes the risks on human health opposed to studies that prove increased risk.  However, earlier animal studies showed influence of tumor growth and development of colorectal, breast, prostate and other cancers from increased elevation of IGF-1.  It’s the consumer safety expectation that expects proponents for steroid supplementation and elevated IGF-1 levels in dairy milk production to prove there is no risk to human health.  Data that shows steroid elevations over a normal acceptable range is hard to relate to when it’s not necessary and potentially harmful to human health.

     Another consumer concern is for those genetically susceptible to genetically-engineered bovine growth hormones in milk may have an increased risk to cancer.  The most susceptible risk is to healthy human breast cells turning into unhealthy mutated ones.  When this occurs these malignancies can spread throughout the body.  Animal studies showed increased levels of IGF-1 in the blood appear to have a distal correlation and association with colon and prostate cancer.

     Although the data shows a “questionable” connection of cancer with high IGF-1 blood levels, the exact mechanism of this IGF-1 link remains scientifically unclear.  For example, other studies show us those that drink non-treated milk or soy milk have been reported to have 10% higher levels of IGF-1 in their blood, just like those that drink treated milk production.  So it is possible that the mechanism causing the increase in IGF-1 within the blood is not specific to treated cow milk.  It is entirely possible this increase could be the cause of a protein, minerals or something other than steroids injected into our dairy cows causing the increased IGF-1 blood elevations.

     Prenatal and infant breast tissue is highly susceptible to these hormone influences.  The Council on Scientific Affairs of the American Medical Association stated,

 “Further studies will be required to determine whether the ingestion of higher than normal concentration of bovine insulin-like growth factor is safe for children, adolescents and adults.”

 These studies never gained traction.  This statement was made by the association in 1991.

     Until there are studies that make a direct comparison between people who drink treated vs. untreated milk it is hard to make a definitive statement that a 10% normally produced IGF-1 hormone in our body, or one that is elevated up and beyond that point through rBGH contaminants is going to lead to cancer or any other type of health risk.

     The FDA approved the use of this synthetic hormone in 1993 and stands by its decision based on animal research that shows little if any connection to increased IGF-1 elevation in humans that were caused by supplemental steroid treated cows.  The FDA will continue to stand by Monsanto’s synthetically engineered product as safe for human consumption in our dairy foods until a significant study proves otherwise.  But this does not mean other countries believe the data, nor do they have to purchase American dairy products for lack of health risk proof.

      Europeans, Australia, Japan, New Zealand and Canada do not purchase American milk that has been produced using rBGH synthetic steroids because of the suspected breast, prostate and colon cancer risk associated with its use.  It is banned in these countries unless clearly marked, or labeled “NO rBGH and does not contain IGF-1.”  American cheeses are also considered contaminated with these hormones unless “indicated their not” and labeled like milk.  Imported European cheeses are safe since Europe bans the practice.

     Although rBGH is still approved for use within dairy cow production in the United States, many store chains no longer carry products from treated cows unless labeled appropriately.  The Dept. of Agriculture survey confirms as of 2007 that less than 1 in 5 cows (17%) at that time were being injected with a synthetic hormone.  Monsanto stands to lose billions of dollars if this chemical becomes banned from our dairy milk producers.  These producers and retailers are now allowed, “but not mandated” to label foods that have been produced using this dairy cow steroid.  In the recent past this was not the case.  Consumers now can identify milk and other dairy products produced with, or without rBGH steroid treated dairy milk.


 To ensure you purchase milk without rBGH or rBST (Recombinant Bovine Somatotropin “same thing”], take the following precautions:

 Do not purchase milk unless it is labeled No rBGH and/or rBST, otherwise assume the milk is contaminated with Growth Hormone.  Today many health and retail food stores sell labeled rBGH/rBST-free milk and other dairy foods.  Organic milk can cost 20% more then rBGH treated milk, but well worth it as a preventative measure against possible ill-health.

 Let your retail store know you’ll be back when they provide appropriate labeled dairy products if they don’t have them.  Until that time, shop at a store that has your health’s interest at heart.


 Allen NE, Appleby PN, Davey GK, et al. The associations of diet with serum insulin-like growth factor I and its main binding proteins in 292 women meat-eaters, vegetarians, and vegans. Cancer Epidemiol Biomarkers Prev. 2002;11:1441-1448.

 Allen NE, Key TJ, Appleby PN, et al. Serum insulin-like growth factor (IGF)-I and IGF-binding protein-3 concentrations and prostate cancer risk: Results from the European Prospective Investigation into Cancer and Nutrition. Cancer Epidemiol Biomarkers Prev. 2007;16:1121-1127.

 American Cancer Society.  Recombinant Bovine Growth Hormone. http://www.cancer.org/cancer/cancercauses/othercarcinogens/athome/recombinant-bovine-growth-hormone

 Cancer Prevention Coalition.  Why is American Milk Banned in Europe?  http://www.preventcancer.com/consumers/general/milk.htm

 Furstenberger G, Senn HJ. Insulin-like growth factors and cancer. Lancet Oncol. 2002;3:298-302.

Giovannucci E. Nutrition, insulin, insulin-like growth factors and cancer. Hormone & Metabolic Research. 2003;35:694-704.

 Giovannucci E, Pollak M, Liu Y, et al. Nutritional predictors of insulin-like growth factor I and their relationships to cancer in men. Cancer Epidemiol Biomarkers Prev. 2003;12:84-89.

 Hankinson SE, Schernhammer ES. Insulin-like growth factor and breast cancer risk: Evidence from observational studies. Breast Dis. 2003;17:27-40.

 Health Canada: Report of the Royal College of Physicians and Surgeons of Canada Expert Panel on Human Safety of RBST. 1999. Accessed at www.hc-sc.gc.ca/dhp-mps/vet/issues-enjeux/rbst-stbr/rep_rcpsc-rap_crmcc-eng.php on May 11, 2010.

 Holmes MD, Pollak MN, Willett WC, Hankinson SE. Dietary correlates of plasma insulin-like growth factor I and insulin-like growth factor binding protein 3 concentrations. Cancer Epidemiol Biomarkers Prev. 2002;11:852-861.

 Max JB, Limburg PJ, Ogunseitan A, et al. IGF-I, IGFBP-3, and IGF-I/IGFBP-3 ratio: No association with incident colorectal cancer in the Alpha-Tocopherol, Beta-Carotene Cancer Prevention Study. Cancer Epidemiol Biomarkers Prev. 2008;17:1832-1834.

 Murray, Ronald M.  Bilk the Milk.  MirrorAthlete Fitness Secrets. 17 May 2010.  http://www.mirrorathlete.org/?p=934

Pollak M. Insulin and insulin-like growth factor signalling in neoplasia. Nat Rev Cancer. 2008;8:915-928.

Renehan AG, Zwahlen M, Minder C, et al. Insulin-like growth factor (IGF)-I, IGF binding protein-3, and cancer risk: Systematic review and meta-regression analysis. Lancet. 2004;363:1346-1353.

 Rinaldi S, Peeters PH, Berrino F, et al. IGF-I, IGFBP-3 and breast cancer risk in women: The European Prospective Investigation into Cancer and Nutrition (EPIC). Endocr Relat Cancer. 2006;13:593-615.

 Schernhammer ES, Holly JM, Hunter DJ, Pollak MN, Hankinson SE. Insulin-like growth factor-I, its binding proteins (IGFBP-1 and IGFBP-3), and growth hormone and breast cancer risk in the Nurses Health Study II. Endocr Relat Cancer. 2006;13:583-592.

 US Department of Agriculture. Dairy 2007, Part I: Reference of Dairy Cattle Health and Management Practices in the United States, 2007. Accessed at http://nahms.aphis.usda.gov/dairy/dairy07/Dairy07_dr_PartI.pdf on May 11, 2010.

 US Food and Drug Administration. Report on the Food and Drug Administration’s Review of the Safety of Recombinant Bovine Somatotropin. Accessed at www.fda.gov/AnimalVeterinary/SafetyHealth/ProductSafetyInformation/ucm130321.htm on May 11, 2010.

 Woodard, Marc.  Our Food is making us Fat and Causing Disease.  MirrorAthlete Fitness Secrets.  15 April 2012.  http://www.mirrorathlete.org/2012/04/15/our-food-is-making-us-fat-and-causing-disease/

 Woodard, Marc. Popular sugar Substitute Healthy?  MirrorAthlete Fitness Secrets.  20 August 2010.  http://www.mirrorathlete.org/2010/08/20/popular-sugar-substitute-healthy/

Woodard, Marc.  Aspartame the Silent Killer.  MirrorAthlete Fitness Secrets.  25 March 2008.  http://www.mirrorathlete.org/2008/03/25/mirror-athlete-enterprises-health-blog-aspartame-the-silent-killer/

 World Health Organization. Joint FAO/WHO Expert Committee on Food Additives (JECFA). Toxicological evaluation of certain veterinary drug residues in food. Monograph 41. 1998. Accessed at www.inchem.org/documents/jecfa/jecmono/v041je11.htm on May 11, 2010.

 Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2015 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.

GH-Hormone Stimulator the Fountain of Youth Elixir?


Men and women’s growth of healthy muscle, bone, body fat regulation and sexual desire and sense of well-being is dependent upon the metabolisms optimization of 7 hormones working in harmony with each other. The decline in maleness is now being referred as andropause, while the parallel term used on women is menopause. These terms are characteristic of the aging process. There is something you can do about reversing the attributes of old age without creating risk to your good health. Of course, you must understand, there are specific conditions to be aware of prior to participating in any hormone stimulation program, to include supplementing your diet.

You first must be aware why marketers have taken advantage of hormone replacement therapy and androgen stimulation science to promote products that may not be in your best health interest (i.e., supplementation and steroids). Today, we’ll be looking at 2 of the most important male hormones that are also produced within women that contribute to wellbeing (Testosterone and Growth Hormone). Yes, women do produce this hormone in small amounts.

GH (Growth Hormone) also called somatotropin, and somatotropic hormone is produced by and secreted by a man and woman’s anterior pituitary gland (located at the base of the brain), through the glands somatotrope cells. This hormone stimulates the release of another hormone called somatomedin that is produced by the liver which causes growth during puberty. These complex GH protein cells released by these pituitary cells influences the metabolism of fats, carbohydrates and other proteins within the metabolic function. GH is an occurring 190 complex amino acid protein hormone synthesized by our body’s pituitary function.

The major role of GH is to balance and sustain human growth and metabolism after puberty. Another role of GH as we become adults is to regulate body weight. It targets adipose (fat cells) receptor sites to stimulate the breakdown of the fatty triglyceride acids while suppressing the fat cell from absorbing more fat after you eat. When the gland is producing enough of this somatotoph protein hormone there is an immediate release of an insulin-like Growth Hormone (IGF-I) secreted by the liver and other soft tissues that also maintains the bodies healthy muscle mass through cell repair complimenting muscle strength and growth.

As medical doctors and scientists focus on HGH (Human Growth Hormone) effect in human and animal studies, it is understood that this hormone as well as the body’s natural producing androgen (testosterone/estrogen) are very significant “anti-aging” metabolic components. This becomes more important knowledge as you’re wondering how to optimize and maintain these hormone levels to help slow down the aging process and provide more vitality. Not only do these hormones optimize metabolism in many respects for both sexes, but most important and valued attributes to both male/female: increased muscle mass, strong bones, sexual desire, reproduction, hair, skin, energy, obesity prevention and sense of well-being.

If a women has lost the pituitary GH function because of a medical condition or surgery, then this can be a major problem since the adrenal glands signaling mechanisms to the ovaries is no longer telling them to stimulate the production of fit-healthy female hormones (GH, progesterone, estrogen, testoterone). As stated, small amounts of testosterone are fractionally produced in the ovaries as in comparison to men and essential for a woman’s overall sense of well-being.

Blood tests can determine if either men/women are low in testosterone-GH and if androgen therapy is right for either sex. Testosterone therapy for women is a different set of circumstances which also appears to have some positive results if needed. A man’s testosterone production is equally split between the testes and adrenal glands (50:50). If a male’s testosterone levels drop below a safe level, increasing these levels can be accomplished through injections, pills, gels or patches. Hormone treatment is known as Hormone Replacement Therapy (HRT).

The healthy levels of testosterone typically found in the blood stream for men ranges from 350 to 1,000 nanograms per deciliter (ng/dl). Under the 300-350 level can then become a contributing cause to obesity, bone density loss (brittle bones), muscle loss and may increase your chance of a heart attack. And by the time a male turns 60, since you lose 1% testosterone production per year after the age of 40, impotence occurs for many men.

Young men attribute impotence as an old man’s problem, men in their 30-40’s also can have low testosterone counts. This disorder is called hypogonadism. Many times this disorder is caused by an un-descended testicle. But also common to this disorder can result from a groin injury, prescription drug use, or pituitary gland disorder, or a combination of one or more of these problems.

Although testosterone production in women is fractional in comparison to men, it is an important hormone to a women’s overall good health. And it also contributes to sex drive or libido for them. If a woman is low in testosterone production and then receive HRT to increase their testosterone levels, they often equate the quality of life effects as feeling much better as shown through scientific data.

HRT treatment for men with low testosterone production can improve male characteristics if deficient of this natural occurring hormone. It is recommended by endocrinologists that men with borderline testosterone work towards raising hormone levels naturally through exercise before going on testosterone therapy, especially if you border around 350 (ng/dl). If you can elevate testosterone naturally through exercise activity, then you’ll accomplish the same goal without the health risk associated with unnecessary hormone therapy.

The following represent the wellness benefits for men and women when maintaining normal levels of hormones: You’ll have a stronger physique, better mood, more energy and improved bedroom sessions. However, too much HRT or GH supplementation is not considered safe or useful. As a matter of fact, too much or too little appears to contribute to illness and disease complications.

It is also very controversial regarding the use of DHEA (Dehydroepiandrosterone) supplements to stimulate GH-Testosterone release as opposed to a man’s natural production through the adrenal glands, gonads and brain. DHEA stimulation of a man’s androgen receptor cells metabolite functions cause the release of other hormones: androstenediol and adrostenedione. This is another cause for concern. This is because the metabolite functions undergo further conversion to produce the androgen testosterone through supplementation. The use of a supplement stimulant to increase androgen levels is not natural and is not recommended because of the possibility of increasing your risk to prostate cancer and heart disease.

The hormone androstenedione (mentioned above) is a common precursor sex hormone activated by the adrenal glands. This hormone is also produced within a man’s gonads. Exercise activity will stimulate androstenedione production through the adrenal gland naturally if you don’t have a glandular or metabolic disorder.

Both testosterone and GH hormones drop relatively at a similar rate through the aging process which can create the following ill-health conditions in men and women: gain in body fat, muscle/bone loss, increased breast fat, exhaustion, loss of libido and low sex drive. Can HRT treatment help me with these ill-health conditions? Yes. But it is wise to seek out an endocrinologist to determine through biochemical or physiological test results that show you have “unhealthy” low levels of one or more of the natural occurring hormones.

For both sexes it is the metabolic multi-hormonal functions on the human physiology that promotes natural weight loss and all the other anti-aging properties we desire throughout our lifecycle. These hormonal metabolic functions also help us to stimulate cell regeneration and repair bodily tissues that are beneficial to both men and women. And when these GH functions work in harmony to stimulated normal levels of testosterone, estrogen and other hormones within both sexes, then anti-aging properties are optimized.

It is a benefit to know, if you start exercising in your 20-30’s and sustain this lifestyle your decline of natural occurring hormones during the aging process will slow down considerably. Another noteworthy point: it appears that exercise activity started at a younger age for men and women and sustained also has a greater benefit to the metabolism during the senior years.

Exercise activity for women works much the same way in stimulating increased hormone levels for men. That is, what makes women-women and men-men. Exercise activity will stimulate adequate hormone production to varying degrees in helping to maintain healthy male and female no matter your age. And regardless of when you begin an exercise-activity you’ll experience these natural healthy male-female benefits for as long as you want to sustain your activity levels. If you are looking at supplementation to stimulate GH to activate and enhance male and female characteristics, it is highly recommended you seek professional counseling and lab work before you blindly elevate you’re your hormone levels. If not, you can actually speed up the aging process in a very short period of time simply by breaking your metabolism. The quick results marketers don’t care about your long-term health goals, but your doctors do!


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The Free Dictionary by Farlex.  Growth Hormone.  http://www.thefreedictionary.com/growth+hormone

Urban Dictionary.  Testosterone.  http://www.urbandictionary.com/define.php?term=testosterone

Woodard, Marc.  Low Testosterone, another Man-Made Risky Fix?  Mirror Athlete Fitness Secrets. January 22, 2012.  http://www.mirrorathlete.org/?p=1241

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2012 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.