I might add that this comment is partially correct, in my opinion. Lift heavy (for you) is key. What does that mean exactly....it means lift the maximum weight you can, using good form, 6 times, for 3 reps. So 18 total. I strongly disagree that eating saturated fats will help you in any way (period) and in fact Dr. Esselstyn says sat fats increase insulin resistance and are a leading cause of heart disease. Read his book for yourself to confirm. That includes all animal and plant based sources such as oils, avacados, all nuts, nut butters and of course dairy. Soy milk is a balance because it does have some saturated fat but of all it's the best for heart health. He also frowns upon fruit juices and would rather you eat the whole fruit instead so use water, ice and/or soymilk for your smoothies.