Body fat is stored in the form of triglycerides in fat cells called adipocytes. Triglycerides can also be stored as droplets within skeletal muscle cells. A healthy body fat range for women, is between 20-25%, while a healthy body fat for men, is 10-15%.
On average women have 6-11% more body fat than men. Women naturally have higher oestrogen levels, to aid in the childbearing process. Oestrogen reduces and slow a woman’s metabolism and energy expenditure, attributing to more total body fat. Time of increased oestrogen could be seen as states of efficient fat storage in preparation for fertility, fetal development, and lactation.
However, from an energy point of view, women should not hold more body fat and weight than men, particularly since men have a greater average caloric intake than women. Women tend to burn more calories than men when they exercise, yet don’t lose as much body fat, suggesting that they are far more efficient at storing body fat.
Women store more body fat than men, in their hips and thighs. This pattern known as the traditional ‘female’ fat distribution, independent of total body fat, confers protection against metabolic diseases, such as type 2 diabetes and atherosclerosis [R].
There are significant differences between men and women, and how their fat is distributed. Males see a larger influx of lean muscle mass during puberty, while females, will see an increase in fat mass. Menopause is yet another time where fat is redistributed. Visceral fat rises in women during the peri-menopausal transition, presumably due to the fall in estrogen levels [R]. In men as testosterone declines visceral adiposity also increases in men [R].
RELATED ARTICLE 9 Ways To Naturally Increase Testosterone
Studies show that premenopausal women, compared to age-matched men, have better lipid profiles: higher high-density lipoprotein (HDL)-cholesterol levels and lower low density lipoprotein (LDL)-cholesterol, very low density lipoprotein (VLDL)-cholesterol and total triglyceride levels [R].
On average women do carry 6-11% more body fat than men, due to the biological differences. Women are more efficient at storing body fat, yet burn more body fat when exercising. Estrogen and testosterone both, have a large impact on the ability to burn and redistribute body fat. Thus, in addition to a healthy nutrition plan and training program, optimizing hormonal levels especially as you age, is significantly important to overall body composition.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Resveratrol is a bioactive plant compound, known as a polyphenol. It also belongs to a class of polyphenolic compounds called stilbenes. Polyphenols are organic compounds primarily found in plants. They compromise a wide family of molecules bearing one or more phenolic rings. Research indicates that polyphenols may play a pivotal role in human health through the regulation of metabolism, chronic disease, and cell proliferation. Over 8,000 polyphenols have been identified, yet research is still needed to determine their short- and long-term health effects. Studies show that polyphenols have antioxidant and anti-inflammatory properties that could have preventative and or therapeutic effects on cardiovascular disease, neurodegenerative disorders, cancer, and obesity [R].
Resveratrol has been detected in over 70 plant species, especially in grapes’ skin and seeds. It’s also found in discrete amounts within red wine. Like other polyphenolic compounds, resveratrol possesses a very high antioxidant potential. Stilbenes, like isoflavones found in soy, are classified as phytoestrogens, which have several bioactive compounds shown to possess antioxidant, anticarcinogenic, antitumor and estrogenic/antiestrogenic activity [R].
Due to the antioxidant and anti-inflammatory properties, research has shown that resveratrol has cardioprotective, antidiabetic, anti-cancer, and anti-aging effects [R, R, R, R]. Resveratrol is naturally present in many foods like grapes, berries, apples, blueberries, cranberries, peanuts, and dark chocolate.
The most prevalent and commonly known benefit of resveratrol are the antioxidant effects. Resveratrol protects against oxidative stress, one of the primary contributors to chronic disease.
Like other antioxidants, resveratrol contains several protective qualities. Antioxidants protect your body from free radical damage and oxidative stress. Researchers believe oxidative stress could be responsible for age-related cellular damage, helping protect and slow the aging process. Due to the anti-inflammatory and antioxidant activity of resveratrol, it is believed that it can help from cellular damage.
However, few human clinical studies have been conducted on the long-term health and anti-aging effects associated with resveratrol supplementation [R].
Resveratrol has been shown to reduce blood lipid levels, modulating insulin resistance, and improving glucose levels. In vivo animal studies indicate that resveratrol could attenuate diabetes via increasing insulin action and glucose utilization due to visfatin expression restoration, SIRT1 activation, and glucose transporter modulation [R]. More human clinical research will need to be conducted, in order to determine if resveratrol can provide a therapeutic effect for patients with diabetes.
Resveratrol has been heavily investigated, regarding it’s cardioprotective effects. Studies have shown that resveratrol, improves cholesterol levels or blood lipid concentration and triglycerides, a contributing factor to heart disease. Resveratrol has been shown to decrease low-density lipoprotein (LDL) levels, often known as “bad” cholesterol.
A triple-blind randomized controlled trial found administered 350mg of resveratrol extract to 75 patients for six months, grape extract (with no resveratrol), or placebo and found that the resveratrol groups LDL had gone down by 4.5% and their oxidized LDL had gone down by 20% compared to participants who took an unenriched grape extract or a placebo [R].
Resveratrol is a noted activator of SIRT1, the NAD+ dependent protein deacetylase that regulates aging, transcription, proliferation, apoptosis, and inflammation. As you age, the gradual loss of SIRT1 expression in endothelial cells, vascular SMCs, and cardiomyocytes initiates both vascular and cardiac aging [R].
RELATED ARTICLE What Is NMN (Nicotinamide Mononucleotide)
However, resveratrol has been studied and investigated regarding longevity, yet, most clinical studies have shown very little or direct evidence, that resveratrol does increase lifespan, or increases longevity.
Like other antioxidants, resveratrol contains several protective qualities. Antioxidants protect your body from free radical damage and oxidative stress. Researchers believe oxidative stress could be responsible for age-related cellular damage, helping protect and slow the aging process. Due to the anti-inflammatory and antioxidant activity of resveratrol, it is believed that it can help from cellular damage.
Resveratrol has many neuroprotective effects and has been shown to aid in neurodegenerative disease, such as Alzheimer’s, Huntington’s, and Parkinson’s disease. Evidence suggests that resveratrol’s protective effects are not limited to only the anti-inflammatory and antioxidant activity but also improved mitochondrial functions [R].
Protecting from age-related neurodegenerative disease, can help sustain better memory, motor function, and cognitive functioning.
Mechanistically, resveratrol has been shown to improve hippocampal function, responsible for memory, leaning and spatial navigation. Inflammation has been shown to have a deleterious effect on neurocognitive function, especially as you age.
Resveratrol has been studied in a multitude of degrees within cancer research. Some compounds are not found to be carcinogenetic until metabolized by the body. Resveratrol inhibits the expression and activity of certain cytochrome P450 enzymes and could help prevent cancer by limiting the activation of procarcinogen [R]. Resveratrol has also been found to induce cell cycle arrest and/or apoptosis (programmed cell death) in a number of cancer cell lines [R]. This ultimately means that resveratrol may inhibit the proliferation of cancer cells the basis for how cancer evolves.
The recommended dosage of resveratrol ranges based on therapeutic use. Typical dosages range between 50-500mg per day. However, there is no established upper limit or recommended intake for resveratrol. Supplements, may also vary between potency, based on manufacturer, or the source of resveratrol. Studies at higher dosages, have shown that it can have a deleterious or adverse effect on kidney and liver health [R].
Virtually, all of the studies that show any positive benefit with resveratrol supplementation, have been done with in vitro and animal studies. The few human clinical trials conducted, have not measured longevity, but investigated biomarkers, such as levels of antioxidants, number of cancer proteins, and blood flow. There also has not been any significant effect, to direct investigational studies, for therapeutic use. Your best bet is to get resveratrol through a healthy and diverse diet, full of fruit, veggies, nuts and a glass of red wine every now and again. As far as anti-aging, you won’t see any significant effect or benefit. If you’re looking for the fountain of youth, resveratrol is not the answer.
Nicotinamide mononucleotide (NMN) is a relatively new investigational compound, that is a precursor for NAD+ biosynthesis. NAD+ or Nicotinamide adenine dinucleotide has shown to have beneficial effects on anti-aging and age-associated diseases in preliminary animal models. We’re going to talk more about NMN, how it works and if the studies provide proof of the efficacy.
NMN is a critical systematic signaling molecule, specifically a bioactive nucleotide that supports the biosynthesis of NAD+. As we age, like so many other critical compounds, hormones, and biological processes, there is a collective decrease in available NAD+ within the human body. Our NAD+ levels plummet to nearly half of our levels by the time we hit 35 years of age, or middle age [R].
Numerous studies have shown that increased levels of NAD+ improves insulin sensitivity, reverses mitochondrial dysfunction, improves neuronal function in the brain, suppresses age-related adipose tissue inflammation, and enhances longevity. NAD+ can be increased by activating and inhibiting certain enzymes, particularly an enzyme called (CD38) that degrades NAD+. By supplementing with NAD precursors, including nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN), NAD+ can be further stimulated to improve the aging process.
Preliminary animal studies have shown that NMN has demonstrated a wide array of effects on disease and anti-aging, ranging from Alzheimer’s, diabetes, and ischemia [R].
NAD+ deficiency has been linked to age-related metabolic disorders, mental disorders, and neurodegenerative disease states. You can obtain NMN through your diet, eating foods such as broccoli, avocados, and cucumbers, foods that are rich in Niacin, or vitamin B3.
Aging leads to a gradual decline in NAD+ levels, throughout various tissues in the body. This decline is thought to be related to age-related cellular dysfunction, disrupting the balance between energy production and energy consumption.
A 12-week study, published in the journal Frontiers In Nutrition gave 30 healthy subjects 250mg of NMN per day or placebo, to investigate its effect on NAD+ levels. The study found that NAD levels significantly increased after NMN administration [R].
However, it is important to note, that the NMN supplement and placebo were both manufactured by the same corporation, which can cause bias in results.
Additional studies have also shown that NMN supplementation can increase NAD+ levels at a dose dependent level, with increased dosages, from 600-900mg per day. Clinical efficacy expressed by blood NAD concentration and physical performance reaches highest at a dose of 600 mg daily oral intake [R].
Although some evidence does suggest that NMN may support healthy aging, however more human clinical research is needed to confirm these results.
NMN has shown to increase aerobic capacity in a variety of different exercise modalities. A study published in the Journal of The International Society Of Sports Nutrition investigates the effects of a combination of exercise training and supplementation with nicotinamide mononucleotide (NMN).
48 young and middle-aged recreationally trained runners were randomized into four groups: the low dosage group (300 mg/day NMN), the medium dosage group (600 mg/day NMN), the high dosage group (1200 mg/day NMN), and the control group (placebo) Each training session was 40-60 min, and the runners trained 5-6 times each week.
Over the course of 6 weeks, showed that NMN increased VO2 production and aerobic capacity in a dose dependent manner [R].
Animal studies have shown that NMN may effect body composition, by improved glucose tolerance and alleviated adipose tissue inflammation. Additional data suggests that NMN supplementation may impact brown adipose tissue [R].
Thus, NMN supplementation, could improve blood lipid levels, blood sugar, and insulin levels.
Telomere length is an important biological marker in the aging process. As you age, telomere length of DNA shortens.
A small study with 8 participants, was conducted to investigate the supplementary effect of NMN on the telomere length of the peripheral blood mononuclear cell (PBMC). After 30 days of NMN supplementation, telomere length was significantly elongated in study subjects [R].
As you age, your body slows down production of many essential biological compounds, enzymes, proteins, and hormones. NMN is simply another compound that slows production, which is related to the aging process. Evidence shows that NMN could in fact, help improve biological markers of aging, and improve energy consumption and production, by increasing NAD+ levels. Without larger, long-term efficacy studies, it is impossible to determine, whether or not NMN can substantially effect aging, and overall human health. Currently, the FDA classifies NMN as an investigational drug, and cannot be sold as a dietary supplement. Considering that supplements, especially of investigational nature, are not approved by the FDA and are normally sold by nefarious brands or websites, dose and purity can be misleading.
Believe it or not, NAC or N-acetyl cysteine, is an FDA approved treatment for acetaminophen (Tylenol) toxicity and certain respiratory conditions, including chronic obstructive pulmonary disease (COPD) [R].
Since NAC is an FDA approved drug, it is technically not permitted to be used as a dietary supplement. However in August of 2022, due to several consumer requests, the FDA announced its consideration to allow and permit the use of NAC as a dietary supplement [R].
NAC is a supplemental form of cysteine, a conditionally essential amino acid. NAC is considered conditionally essential, because your body naturally produces it from other amino acids, yet in certain conditions, may require additional cysteine from food or dietary supplements.
The primary role of NAC is to act as a precursor in the production of glutathione. Glutathione, is an important and vital antioxidant. Think of antioxidants as an invisible coat of armor. Free radicals, also referred to as reactive oxygen species (ROS), can cause cellular damage over time, and have been associated with chronic disease states. Free radicals, cause what’s called oxidative stress, and can occur due to several environmental and physiological factors.
NAC increases the intracellular concentration of glutathione (GSH), which is the most crucial biothiol responsible for cellular redox imbalance [R].
NAC has shown therapeutic potential in several investigational studies, due to its anti-inflammatory properties and mechanisms on tumor necrosis factor-alpha (TNF-α) and interleukins (IL-6 and IL-1β) by suppressing the activity of nuclear factor kappa B (NF-κB). Thus, NAC has been investigated for several clinical conditions, such as
The progression of chronic respiratory disease has a direct relation to inflammation and increased oxidative stress. Research has shown that NAC is potential powerful therapeutic agent for obstructive diseases including chronic obstructive pulmonary disease (COPD), cystic fibrosis (CF), and idiopathic pulmonary fibrosis (IPF), due to its mucolytic properties [R].
The clinical efficacy of NAC on patients with COPD has been well investigated and documented. COPD is characterized by chronic symptoms related to airflow obstruction determined by the inhalation of toxic agents, being frequent in smoking patients.
The BRONCHUS study followed 523 COPD patients for 3 years. This phase III double blind, randomized, controlled trial, treated patients with 600mg per day of oral NAC vs placebo. The study demonstrated a significant improvement in airway and a reduction or exacerbation of the disease.
Polycystic ovary syndrome (PCOS) is one of the most common endocrine-glands related diseases and causes of anovulatory infertility. PCOS is also associated with recurrent pregnancy loss (RPL). The first interventional treatment of PCOs is clomiphene citrate (CC). However, a systematic review showed that treatment with CC showed a pregnancy rate and a miscarriage rate of 36 and 20.4% up to 40% of PCOS patients have CC resistance. NAC is a mucolytic drug with insulin-sensitizing properties that has been used successfully as a supporting therapy in subjects with CC-resistant PCOS [R]. Recent studies have shown that NAC and CC combination therapy increased both ovulation and pregnancy rates in women with CC-resistant PCOS [R].
NAC is also used as a sports supplement for its ability to modulate exercise induced damage through its anti-inflammatory and antioxidant properties.
A systematic review identified 16 studies that showed NAC does in fact have a positive effect and benefit on exercise performance, antioxidant capacity, and glutathione homeostasis.
Research has shown that NAC reduces exercise-induced inflammation and fatigue through its thiol content, promoting the up-regulation of anti-inflammatory cytokines and minimizing skeletal muscle damage after exhaustion of contractile activity [R].
Interventional dosages vary with the most common dosage between 600-1800mg per day. However, NAC does have low bioavailability as an oral supplement. NAC is also available and can be administered intravenously, as an aerosol spray, or in liquid or powder form.
Pharmacokinetic and tolerability studies have shown that NAC is safe and well tolerated even at higher doses.
NAC has been shown to have several benefits on human health. Most notably NAC is converted into glutathione a powerful antioxidant and that can reduce oxidative stress and free radical damage. Free radicals can damage cell membranes and DNA and have been correlated to several chronic disease states.
Many acute and chronic health conditions are associated with low glutathione levels, including age related disease like diabetes and heart disease.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>In the mid 70’s, German National Weightlifting coach, Rolf Feser, implemented a high volume and intense training program, to give his lifters more strength and a competitive edge. That training protocol became known as German Volume Training (GVT). Charles Poliquin, a Canadian strength training coach, author, and fitness instructor, brought attention to the brutal and effective training method, to help build more strength and muscle mass to his clients in the late 1990’s.
German Volume Training (GVT) is characterized by high volume, high intensity workouts with minimal rest intervals. Honestly, it’s one of the most challenging and brutal training protocols out there. Not only is it physically challenging, but it’s also mentally challenging. German volume training, also referred to as the 10x10 method, is performed by focusing on 1-2 specific exercises, with a protocol of 10 reps, for 10 sets, at 60% of your max effort. With traditional volume training, you’ll see a training protocol, that has 5-6 sets at most. But with GVT, you’re loading heavy weight for a hard-hitting 10 sets, with 60-90 second rest intervals. That’s
German volume training is built around a distinct workout structure
Let’s talk about splits because they can be confusing. Training splits will really depend on how you want to train. There is no right or wrong split, whether that’s upper/lower body split, traditional muscle group split, or push/pull legs split. An example of a workout could be
Day 1 |
Exercise |
1-A | Deadlifts |
1-B | Squats |
2-A | Shoulder Press |
2-B | Lateral Raise |
Day 2 |
Exercise |
1-A | Lat Pull Down |
1-B | Seated Row |
2-A | Preacher Curls |
2-B | Dumbbell Curls |
Day 3 |
Exercise |
1-A | Bench Press |
1-B | Pec Flys |
2-A | Tricep Push Down |
2-B | Narrow Tricep Pushup |
We know that GVT has a ton of volume and that it’s extremely challenging. But what does the science say? Is German Volume Training more effective than other training methodologies?
A small study published in the Journal of Strength and Conditioning, investigated the effects of a modified German Volume Training On Muscle Hypertrophy And Strength.
19 healthy male participants were randomly assigning to 6 weeks of 10 or 5 sets of 10 repetitions for specific compound resistance exercises included in a split routine performed 3 times per week.
Across groups over the six weeks, there was a significant increase in lean body mass, however, greater increases in lean body mass were found amongst the 5 set groups. The study concluded that GVT program is no more effective than performing 5 sets per exercise for increasing muscle hypertrophy and strength.
A similar study published in the 2018, investigated the effect of a 12-week modified German Volume Training intervention, or the 10 sets method, on muscle strength and hypertrophy. 12 healthy male participants were randomly assigned to either a 5-SET or 10-SET group and performed 5 or 10 sets, respectively, of 10 repetitions at 60–80% one-repetition maximum (1RM). After 12 weeks, no significant changes were seen in strength and lean muscle mass amongst groups. However, a decrease in lean leg mass was observed within the 10-SET group between six and 12 weeks [R].
German volume training like other resistance training protocols, will help build more mass and strength. One of the most critical variables in building more muscle and bodybuilding is volume. Load and intensity will also dictate the rate of muscle protein synthesis, helping build more mass. Compared to other training programs, more volume and less rest between sets will help burn more body fat and increase lean muscle mass, to help with a more defined aesthetic. My take, try it out. See how well your body adapts. It's also fun to change things up.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>One of the most common ways people gain weight is by under-eating, and not getting enough protein in their diet. Protein is a critical macronutrient, that is needed to initiate the muscle building process.
More protein will moderate and help maintain a healthy weight and burn more calories at rest. The more muscle mass you have, the more calories you burn [R]. Protein is naturally the most thermogenic foods.
Aim for at least 0.6-1g of protein per pound of bodyweight to maintain and build more muscle.
If you find it difficult to get in enough protein throughout the day, try supplementing with a protein shake. Whey protein isolate is an isolated form of pure protein that can help with strength, weight loss, better blood glucose levels, and help you achieve optimal health.
Staying hydrated is crucial to your health and longevity. Water is needed for every human cellular action and can help improve your health by providing more mental clarity and maintaining optimal body function.
Research suggests that water can help with weight loss in a variety of different ways. Water can help suppress your appetite, boost your metabolism, and make exercise and digestion more efficient [R].
When you go out to eat, you have no control or any idea of what or how your food is prepared or made. Restaurants use copious amounts of salt as well as cheap vegetable oils and fatty foods to enhance flavor. Going to the store and cooking your own food at home, put’s you back in control of what you are really eating. Cooking with healthy oils, like olive oil, buying lean grass-fed proteins, and reducing processed foods, will help ensure you in creating the healthy lifestyle you want, while also reducing chronic inflammation that builds over time from refined sugars and seed oils.
Adding color to your diet simply means eating more fruit and vegetables. Fruit and veggies replenish your body with vital and key nutrients, powerful bioactive plant compounds, as well as antioxidants, that can fight free radicals and reduce oxidative stress.
Think of antioxidants as an invisible coat of armor. They fight environmental factors, that can cause cellular damage, aka free radicals. Free radicals are a byproduct of cellular activities. Everyone has free radicals, and our bodies will always be producing them, through the process of oxidation. Everything from the food we eat, to the exercise we perform, to the stress we endure, is creating free radicals. [R] Free radicals in the body can also be generated as a response to environmental factors/sources, such as pollution, sunlight, and smoke, for example.
By including more fruit and veggies, in your diet you can help improve quality of life and longevity, giving your body all the essential vitamins and nutrients, it needs. Adding a greens and reds powder can also help improve overall health and wellness providing an abundance of nutrients, that you otherwise wouldn’t be getting on a daily basis in your diet.
Research has shown that-3 fatty acids found in foods like salmon and avocados have a myriad of health benefits, including heart health, joint health, brain health, and can even benefit your skin. Surveys have found that 98% of Americans don’t get enough of Omega-3 in their diet, however, the anti-inflammatory properties, are hard to ignore, and can help add to a healthy lifestyle.
Add some Krill Oil to your daily morning routine. It’s an easy way to get a super packed and potent form of antioxidants and omega-3s!
Overwhelming evidence shows that exercise is associated with a longer lifespan, as well as delaying the onset of chronic disease. Exercise also helps mental health, reduces stress, improves sleep and reduces adipose fat tissue, which is associated with obesity and higher mortality rates. No matter what type of exercise it is, do it. Find something that you enjoy, whether it’s running, cycling, CrossFit, or HIIT, get moving and get your heart rate up. The most important part of exercise is consistency. If you can be consistent, you’ll see results and feel great. Exercising, occasionally, just doesn’t cut it.
Long term functional health depends on stress levels and happiness. Going outside daily can improve mood state, improve sleep quality, and reduce stress. Sleep, stress, and mood are all critical factors, in leading a healthy lifestyle and can greatly affect quality of life. So, take a walk, go on a hike, see a beautiful waterfall, play some ball with your boys at the park downtown, whatever it may be, get up and get outside. Breath the fresh air and live a little.
Digestive health is the key to health and wellness. Your gut microbiome is the epicenter of your body and connects very important biological process, to your body and brain. Your digestive tract breaks down and absorbs your food, providing vital nutrients to your body. Having a disruption in gut health, can leave you feeling bloated, constipated, nauseas, foggy brained, and often times, can get in the way of how you look and feel and kill your confidence.
Eating fiber rich foods, like oats, sweet potatoes, brussels sprouts, and chickpeas provide a robust amount of fiber and functional complex carbohydrates. Fiber, can help lower cholesterol, improve heart health, keep you satiated, and provide vital prebiotics, to aid in better digestive health.
Nearly all causes of inflammation can be directly traced back to the gut. 60-70% of your immune system is controlled by the gut. Pathogens, microbes, and foreign materials are constantly introduced to the digestive tract, which can produce an inflammatory response.
If you have food allergies, such as a dairy sensitivity, gluten intolerance, or other sensitives, these constituents can be seen by the immune system as an invading allergen, irritant, or toxin.
RELATED ARTICLE Food Intolerance, Food Sensitivity, Food Allergies, The Quick Guide
Having a healthy microbiome, will help regulate the immune system, absorb more nutrients, and produce better defenses against invading pathogens. The gut lining or gut barrier is our first defense against inflammation, and when that barrier is breached, we produce systemic inflammation. This is called, gut hyper-permeability. This specific mechanism is directly correlated and characterizes the etiology associated with inflammatory bowel disease states, such as Crohn’s, Ulcerative Colitis, and irritable bowel syndrome.
What is not measured, it not managed. Using tracking apps, like Whoop, monitoring your activity, your sleep, and food intake can really help optimize your health and wellness. Getting some basic metrics, can provide you with the information you need to make small adjustments and take your health and wellness to the next level.
Even more important, is to monitor your health through blood panels and what specific vitamins and minerals you may be deficient in, to take the proper course of action. Hormone testing is also vital to human health and wellness, especially as you age. Testosterone, DHEA, cortisol, estrogen, will start to decline after age thirty, attributing to fatigue, a slowdown in metabolism, weight gain, and loss of muscle mass. Thus, it is very important to monitor your health and have a protocol, to optimize health and wellness if you want to live a healthy lifestyle.
If you feel like you are consistent in your training and eat well, but you’re not seeing results, you could have a hormone imbalance. Check out the Swole Kitchen and see if hormonal health testing and coaching is right for you.
Alcohol is a toxin and can lead to chronic inflammation. Alcohol has a systemic effect on the gut microbiota. Chronic alcohol use impairs the balance of microflora in the gut, the gut barrier function, the liver’s ability to detoxify bacterial products and to generate a balanced cytokine milieu, and the brain’s ability to regulate inflammation in the periphery [R].
Alcohol consumption will also hinder performance in the gym, make you feel irritable, depressed, nauseas, and has long term effects on your liver, brain, and cardiovascular system. And let’s not forget the wicked hangover you’ll have after 2-3 shots and a few beers. The long and the short of it, cut back if you want to take your health a little more seriously [R].
Easier said than done. Human beings sleep for approximately one-third of their entire lifetime. It’s one of the key elements to better quality of life, body optimization, and hormonal balance. Several hormones are affected by sleep, including cortisol, leptin, ghrelin, testosterone, and melatonin. These hormones, directly influence metabolism, body composition, insulin sensitivity, and appetite.
If you have trouble sleeping, cut down your caffeine intake, get into a healthy night time routine and cut out blue light or screen time a couple hours ahead of your sleep schedule and introduce a potent and effective sleep supplement, like Swolverine’s ZMT.
With better sleep, comes an improvement in productivity, recovery, body composition, and quality of life.
RELATED ARTICLE How Does Sleep Affect Body Composition, Metabolism, And Hormones
Sugar is a simple carbohydrate, or as I like to call it – empty calories. Added sugars are prevalent in packaged and baked goods. High sugar intake is associated and linked with nearly every chronic disease state, such as obesity, diabetes, and heart disease.
Sugar is addictive. It has the ability to fire off the happy hormone ‘dopamine’ creating a sense of pleasure and soothing in the Mesolimbic Dopamine System. The chemical dopamine gets fired off and released by neurons when we have sugary foods, signaling a positive, reinforcing reaction. We might experience this same sensation when we laugh, see someone we love, or experience something fun for the first time. [R] The positive signal reinforces behaviors, making us more likely to perform the actions that create this reaction in the brain.
The more sugar you have, the more often you have it, the more frequently dopamine is released and the more the brain wants to feel the same sensation from the sugar that we eat.
That doesn’t mean you have to cut out all sugar. Let’s just not make it a habit.
Processed or packaged foods often will have hidden sugars, use cheap protein sources, such as soy, add ingredients, that can trigger food sensitivities, and intolerances.
Thousands of food additives are used in the food industry for various functions, to preserve food, taste, and appearance. These are generally synthetic and cannot be consumed as food themselves.
Eating raw, natural foods can help eliminate processed foods, that may have these additives. Preliminary animal studies, have shown that common additives, such as emulsifiers, stabilizers, and preservatives, can induce low grade inflammation and obesity/metabolic syndrome in wild-type hosts and may impair the epithelial barrier [R].
Most people are vitamin d deficient. In fact, an estimated 1 billion people or 50% of the world population that has a Vitamin D deficiency, which means that 1,000 or more of your bodily functions are constantly impaired.
Vitamin D3 provides a ton of benefits, especially for mood, hormones, bone, and heart health.
Vitamin D ironically is not even a vitamin, it’s a steroid hormone, which helps regulate testosterone production.
RELATED ARTICLE Do I Need Vitamin D3? Benefits Of Vitamin D
Several studies have shown a positive correlation between vitamin D levels and total and free testosterone levels. Most studies have found that individuals with low vitamin d levels are much more likely to have low testosterone levels when compared to those with an adequate amount of vitamin d. Studies have also shown that supplementing with a low dose vitamin d, can increase free and total testosterone up to 25%.
It’s a proven fact, that without the sun, people tend to be more depressed. With 50% of the world population being Vitamin D deficient, it’s no surprise, that one of the greatest benefits of Vitamin D, is in the ability to help fight depression. According to randomized, double-blind, controlled study, 441 patients were assigned to one, of three groups; vitamin D (20,000 IU cholecalciferol) was given twice per week, once per week, or not at all (placebo) for one year. All participants also received calcium supplementation (500 mg daily). Findings indicated that for the two groups that received vitamin D, there was a significant improvement in depression (using the Beck Depression Inventory) which was more pronounced in those with higher depression at baseline [R]
Additionally, vitamin d helps immune health, heart health, and even obesity. Thus, adding Vitamin D3 into your daily regimen, will no double help you lead a healthier lifestyle.
Refined carbohydrates are carbohydrate sources or grains which have had almost all the fiber, vitamins, and nutrients removed. For this reason, refined carbohydrates are often referred to as “empty calories”. Foods like white flour, processed corn, white bread, soda, added sugars, breakfast cereals and grain bars, do not provide an adequate source of nutrients, and raise blood glucose levels, attributing to more body fat over time [R].
Lifting weights aka resistance training is one of the best things you can do to impove your quality of life. Lifting weights will also improve metabolic including bone density, core strength, functional strength, as well as reduce your chances and delay the onset of chronic disease states, improving blood glucose levels.
The more muscle mass you have on your frame, the faster your metabolism, improving body composition. So, if looking great and feeling great in your body is the goal, then you won’t get there without lifting weights.
Epidemiological studies show that nurturing and fostering relationships with your loved ones, friends, and family improve long term physical health and well-being.
Loneliness, depression, and isolation can be detrimental to physical and mental well-being. Thus, establishing a community and being social can help improve nearly all parameters of wellness [R].
Get some friends, create your community, without it, your health may suffer.
If you’re looking for a way to lose weight, get stronger, and maybe get that body you have always wanted, new studies show that personalized nutrition programs garner better results than traditional diet and fitness trends. In part, because personalized nutrition is not a trend at all. A review published in the journal Advances in Nutrition investigated whether personalized nutrition plans are more beneficial than generalized diet advice and protocols, and the results suggested that they are.
Diets provide short term results, that are predictably unsustainable. 95% of all diets fail and most will regain the weight they’ve lost within 1-5 years. Why, because diets are restrictive. They restrict foods and cut calories drastically low, providing short term and unsustainable results to a long-term problem.
With the advances in data metrics and analytics, using tools and apps, like your apple watch and WHOOP to track activity, caloric intake, heart rate, sleep, food tracking apps, and DNA testing kits to identify food allergies, and sensitivities, fad diets are quickly becoming a way of the past.
With the help of science and the new age of data, personalized nutrition may be able to help us better understand how to control blood glucose, fat oxidation, cholesterol, food sensitivities, and what types of training will provide the most benefit.
Diet’s take a one-size fits all approach to nutrition. Keto, for example, applies a simple principle, of eating more fat, moderate protein, and low carbohydrates. This approach may work for some to lose weight in a short period of time, however this diet approach does not several factors into consideration, such as phenotype, food preference, diet restrictions, food sensitives, preferred training protocols, or performance-based goals.
Personalized nutrition takes all variables and individual characteristics into consideration when designing a custom nutrition program, to help that individual find more long-term success and sustainability, through food optimization and behavior change.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Capsimax is a compound created by the company, OmniActive. Capsimax is a concentrated extract of capsaicinoids (CAPS) from red chili peppers, that works through several mechanisms, to help benefit weight loss such as thermogenesis, lipolysis, and suppressing appetite.
Capsaicinoids, have an abundant amount of capsican, (trans-8-methyl-N-vanillyl-6-nonenamide), dihydrocapsaicin, and nordihydrocapsaicin. About 70% of the burning sensation experienced from consumption of chili red peppers is attributed to capsaicin [R]. It’s what gives red chili peppers their spicy kick.
So how do capsaicinoids help improve body composition and contribute to weight loss?
CAPS have several beneficial mechanisms on weight loss. They serve as agonists, of the transient receptor potential vanilloid subfamily member 1 (TRPV1) and activate neurokinin-1, a receptor blocker or antagonist that possess unique characteristics, that facilitate the release of epinephrine (EPI) and norepinephrine/noradrenaline (NA)
Capsimax, increases energy expenditure through thermogenesis. Thermogenesis refers to the process of heat generation, in relation to metabolism and the heat expended in direct response to the food you eat. The heat your body burns is measured in calories. The greater the thermogenic effect of your body, the high number of calories you’ll expend [R].
Research shows that 2mg of capsaicinoids consumed daily, increases energy expenditure by 50 kcal/day.
Capsimax also induces the process of lipolysis. Lipolysis the process of breaking down fat cells and mobilizing them for energy.
The most recognized benefit of capsimax, is weight loss. Capsimax, improves metabolism by increasing resting energy expenditure or basal metabolic rate (BMR, through an increase in thermogenesis. Several studies haves shown that consuming 2-6mg of capsimax per day, can help increases energy expenditure.
Capsimax has also been shown to increases lipolysis, to further encourage the mobilization of fat cells to be used as energy.
Additionally, capsimax appears to have an appetite suppressing effect, which may help reduce caloric intake, and further help support weight loss. Reseach is believed that this is due to an effect on the parasympathetic nervous system, which predominates in the quiet rest and digest conditions [R].
Safety and tolerability studies have shown that a dose ranging between 2-8mg per day, is safe and efficacious [R]. There have been no adverse side effects reported in any human clinical trials to date.
Capsimax is a promising natural herbal supplement that can help aid in weight loss by increases energy expenditure and lipolosysis. However, if you want to lose weight, then a nutrition plan and training program are the only ways to see substantial weight loss at a reasonable rate. Studies have shown capismax can improve caloric burn up to 50 calories per day. At that rate, with no fluctuation in diet, it could take 1-2 years before you see any results. Fat burners, are not meant for those trying to lose weight, fat burner supplements are made for someone, who is trying to lose 1-2% more body fat, to be at their peak body aesthetic, who already has a consistent diet and exercise routine. When you are looking for a fat burner to help shed the last 1-2% body fat or aid in your cutting phase, capsaicinoids from capsimax or cayenne pepper can definitely help.
]]>Testosterone is a primary androgenic and anabolic steroid hormone naturally produced by your body. Testosterone plays a critical role in the development of muscle mass and contributes to the activation of the nervous system, resulting in more power and strength, better mood, and improved libido [R].
Testosterone works in a pulsatile manner, meaning it’s released in pulses. Pulsatile secretion of gonadotropin-releasing hormone (GrH) from the hypothalamus activates the release of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) from the anterior pituitary gland [R]. Luteinizing hormone then binds with high affinity to luteinizing hormone receptors on the plasma membrane of testicular Leydig cells in men and of theca cells in women. This leads to a complex cascade of signaling events which results in testosterone synthesis [R]. Because testosterone is a steroid hormone and cannot be stored in the cells where it is produced, it is immediately secreted into the circulation.
98-99% of testosterone associates with hydrophilic binding partners while, the 1-2% of free testosterone (the most biologically active form of testosterone) binds with sex hormone-binding globulin (SHBG0 [R]
After transport via circulation, testosterone exerts its effect by binding to the intracellular androgen receptor (AR) which subsequently is transported as the androgen receptor-testosterone complex to the nucleus where it induces gene transcription [R]. Activation of this hypothalamic-pituitary-gonadal axis has a robust anabolic effect, increasing muscle mass and strength, promoting muscle protein synthesis, and increasing bone mineral density [R].
Testosterone deficiency affects 10-40% of the world population and is known to increase with age. A stark and progressive decline in testosterone production occurs at an estimated 0.4 – 2% after age 30.
It is estimated that men over age 70 will have 35% lower testosterone levels than those who are in their 30-40s. The failure to produce adequate testosterone levels causes symptoms such as a decline in sex drive (libido), the loss of muscle mass, and increase of body fat. It becomes harder to gain muscle mass as you get older due to what’s known as anabolic resistance, and as body fat accumulates, it becomes harder to lose, despite increased efforts in training.
Both men and pre-menopausal women experience a decline in DHEA and DHEA-S [R] which serve as precursors for the production of androgenic hormones like testosterone.
RELATED ARTICLE Do Increased Testosterone Levels Reduce Body Fat
Increasing testosterone levels has been shown to improve strength, reduce body fat, and increase muscle mass. The more testosterone, the more pronounced these effects become.
Low testosterone levels can have a dramatic impact on sex drive, physical appearance, and body composition. Some of the most common symptoms of low testosterone are
In addition to the natural progression of aging, several factors can have a negative impact on testosterone levels such as sleep quality, alcohol consumption, micronutrient deficiencies, increased stress, and refined sugar.
RELATED ARTICLE Symptoms Of Low Testosterone In Men
Optimizing testosterone levels by first correcting these factors and supplementing with a natural testosterone booster, with proven ingredients such as Swolverine’s ZMT can increase natural or endogenous testosterone production.
RELATED ARTICLE Do Testosterone Boosters Work
Testosterone is an anabolic-androgenic steroid (AAS). This means it has a high affinity and selectivity for muscle and bone tissue. Testosterone activates the androgen receptor (AR). Activation of the androgen receptor stimulates muscle protein synthesis, which increases muscle growth, lean body mass and bone mineral density.
Testosterone is the main active male hormone, that controls sexual desire. Testosterone is a synchronizer of sexual activity regulating libido and enzymes as nitric oxide synthase (NOS) and phosphodiesterase type 5 (PDE5), which are crucial for the erectile process [R].
A study, investigating the effects of exogenous testosterone on sexuality and mood of normal men, randomized 31 male participants into a placebo or control group. One group received 200mg of testosterone enanthate, weekly through intramuscular injection, for 8 weeks, while the other received placebo injections once weekly for the first 4 weeks followed by testosterone enanthate, at 200 mg weekly for the following 4 weeks. Various aspects of sexuality were assessed using sexuality experience scales (SES) questionnaires. In both groups there was a significant increase in scores in the Psychosexual Stimulation Scale of the SES (i.e. SES 2) following testosterone administration, but not with placebo [R].
Optimizing your testosterone production is one of the most efficient and effective ways, you can burn body fat.
Low testosterone levels reduce muscle mass and resting metabolic rate or calorie expenditure. The more muscle mass you have, the more calories your body burns at rest. Therefore, low testosterone levels can attribute to a loss of muscle mass, which translates into more accumulated body fat over time [R, R, R].
Visceral fat contains high levels of the enzyme, aromatase. Aromatase converts testosterone into estrogen, the female sex hormone. High aromatase levels and estrogen activity reduces the production of gonadotropin-releasing hormone (GRH). Lower GRH leads to lower levels of luteinizing hormone, which in turn reduces the production of testosterone [R, R].
Your physician might recommend looking into testosterone replacement therapy if they identify you as a viable candidate. Age-related declines of hormones are normal, and can be remedied, with TRT, as well as other treatments, such as herbal supplements, exercise, and nutrition, however testosterone levels can also decline due to other conditions such as hypogonadism.
Male hypogonadism is a condition, in which the body does not produce enough testosterone via the gonads. This can cause a decrease in libido, fertility issues, as well as cognitive function and vitality. TRT is a very efficacious and common way to help treat hypogonadism, to increase free and active testosterone.
Ideally, TRT should provide physiological testosterone levels, typically in the range of 300-800 ng/dL.
The goal of testosterone replacement therapy is to
To achieve these goals, there are several TRT delivery options and systems such as transdermal patch, topical testosterone gels, implantable pellets, intramuscular injections, and oral tablets.
Testosterone treatment does come with some risks. One of the major risks of testosterone is its effect on the prostate due to its androgenicity. This can cause fertility issues as well as a shrinkage of the gonads.
AAS have diverse and numerous effects on the cardiovascular system. Supra-physiological and chronic use of AAS, can cause myocardial infarction, heart failure, coronary disease, and stroke.
The use of testosterone in synthetic or bio-identical form, will suppress natural testosterone levels. This means, once TRT is started as a treatment, you will need to continue treatment, often indefinitely otherwise, endogenous testosterone levels will be greatly affected, if and when treatment is stopped.
The use of anabolic androgenic steroids (AAS) suppresses the secretion of the pituitary luteinizing hormone (LH), sexual binding hormone binding globulin (SHBG), and follicle stimulating hormone (FSH). This effect results from negative feedback of androgens on the hypothalamic-pituitary–gonadal (HPG) axis.
The proven adverse effects of AASs include suppression of the gonadal axis and infertility, hirsutism and erythrocytosis.
Testosterone is aromatic, and will aromatize to estrogen, which may cause a hormonal imbalance, between testosterone and estrogen. Excess estrogen may lead to gynecomastia, or an enlargement of the breasts, which can be seen in 10-25% of men on TRT [R]. Excess estrogen may also cause an increase in visceral fat. However, with monitoring of this by a physician, TRT has been shown to lead to weight loss [R].
If you feel fatigued, are gaining weight and losing muscle, despite eating clean and training consistently, you may have low testosterone levels. Speak with your physician about getting a blood panel and hormone test to get a reading on your t levels, and from there develop a plan and protocol to get your testosterone back to a healthy level.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle
Someone who has a hard time gaining weight due to a fast metabolism, is often referred to as a hardgainer. A hardgainer is defined as someone who is trying to build more muscle but finds it extremely challenging to put on any weight or gains, regardless of the effort they may be attributing, due to their metabolic rate. The most common reasons why hardgainers have a difficult time achieving their goals, include not eating enough, lack of recovery time, fast metabolism, and not engaging in the right type of physical activity or bodybuilding program.
Often times, the issues that effect a true hardgainer may go deeper than just the required elements for building more muscle mass, such as nutrition protocol and training regimen. Those issues may be rooted in genetic predispositions and difficulties affecting muscles and muscle protein synthesis. Genetics of course and metabolism again, also play a huge role in metabolic rate.
Your metabolic rate, or the rate at which you metabolize and convert food into energy, depends on several factors. Some people can eat a ton of calories and not gain a single pound. While others can’t even look at a milk shake without gaining weight.
Those with a slow metabolism, will need fewer calories to gain weight, whereas those with a fast metabolism, will require more calories and need to be in a caloric surplus (eat more calories than they expend through the day), to gain weight.
To know how much you need to eat, to gain weight, you'll need to know your total daily energy expenditure as well as your basal metabolic rate. You can calculate both those with our FREE calculators.
All you need to do is eat more! And if it were that easy you wouldn’t be reading this article. However, consuming more calories, is not necessarily the same thing as eating more food. Although, yes you do also need to eat more food.
More calories will translate into more added energy and weight gain overtime. Making small incremental adjustments to your nutrition plan, will help make the biggest changes and gains, in order to build more muscle mass.
Implementing small changes to your diet, in addition to more volume, will increase your caloric intake and get you where you need to be faster.
Yes, consuming more calories is related to increasing meal frequency. However, if you can eat more consistently throughout the day, you’ll train your body to adjust to the caloric increase and use it more efficiently. It can be very difficult to increase portion size a few times per day, to the point that helps you gain weight. Thus, if you can break up how much you eat, into more frequent meals, you’ll have an easier time adding more calories and increasing weight.
Part of the challenge is knowing exactly how much food you’re really eating. You might think you’re constantly eating a high volume of food, but until you track it, you won’t be entirely sure if you’re getting the quality calories you need to increase your weight with a fast metabolism. The best and most efficient way to gain weight and size, is to know your food intake. Use an app, like myfitnesspal, or hire a nutrition coach from The Swole Kitchen and use a customized approach to tracking your food intake.
Once you start tracking your food, a good way to measure your gains is by increasing your carb intake by 40g per week, until you start noticing a change. Once you start adding more weight, you’ve found a good threshold or carb goal to stick with to stack on more size.
Best practice also calls for using a food scale. Make sure you are using a food scale, to get a better understanding of the amount of food you’re eating. These numbers will be very useful, as you start to increase your food intake, and know exactly how much you need to eat, to increase your weight.
If the goal is to build more muscle, then you have to be consistent especially when the work you put in can evaporate quickly with a fast-moving metabolism. Consistently eating at your recommended caloric goal, hitting your macros, supplementation, and following your training program, is the key to ultimately reaching your goals.
With the right supplements you’ll be able to incrementally increase your size and strength. Several studies haves shown that athletes who participate in resistance training programs, or high intensity functional training, combined good nutrition and proven muscle building supplements can substantially increase muscle mass, body weight, strength, and overall performance.
Research has shown that there are several supplements proven to help increase muscle mass, such as Kre-Alkalyn Creatine, Citrulline Malate, Beta-Alanine, Whey Protein Isolate, and Clean Carbs.
RELATED ARTICLE The Best Supplements To Build More Muscle Mass And Strength
That being said, supplements can be tricky. Most supplement brands will under dose the proven ingredients you need to improve your performance, by including proprietary blends. A proprietary blend, includes several ingredients, and does not list the amounts of each ingredient, but only a lump sum, therefore you don't really know how much of each ingredient you're consuming.
For example, if you’re using a pre-workout product and it only has 1-2g of Beta-Alanine or Citrulline Malate, you really need 3.2g and 5-6g in order to derive any real strength or performance benefit. When you're considering a supplement to purchase in order to help with your goals, pay attention to the label and make sure that it's proprietary blend free, made with proven ingredients, and has the correct clinical dose to ensure you get the results you want, like Swolverine.
If you have a fast metabolism, you will need to put more effort into training, than the average person to gain weight. While heavy weight is necessary to stimulate muscle growth and increase size, volume is crucial in order to stack on more mass.
Gradually increasing work volume through a linear progression and periodization will help improve strength gains and add more size over time.
Bodybuilding is systematically designed to increase gains through periodization, ensuring progressive overload, performed with traditional split training isolating specific muscle groups, designated to certain days (i.e. back and biceps, chest and triceps, legs and shoulders). Like I said before, hardgainers need more volume. The specific training modality and program I would recommend is High-Intensity Functional Bodybuilding (HIFB).
HIFB incorporates this same type of training split, but with higher volume, increased intensity, shorter rest intervals, and added supersets with accelerated functional movements.
HIFB is performed at 80-90% intensity, 3-5 sets, 10-16 reps with .30-1-minute rest intervals. Fundamentally bodybuilding and HIFB are very similar, the only difference is the training objective. Instead of just aesthetics, we’re adding an aspect of athleticism and performance.
RECOMMENDED PROGRAM High Intensity Functional Bodybuilding VL II
Sometimes eating more food, and adding protein shakes just won’t cut it. If that’s the case, and you still are having a hard time gaining weight, invest in a mass gainer supplement, and or start adding in high caloric foods, just for the calories. When you have a fast metabolism, you need to eat highly dense caloric foods, sometimes to start seeing results. Adding a doughnut, poptarts, or other foods that pack a ton of carbohydrates and fat, will help with adding more weight.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Before we dive in, we first need to define and discuss the three most common types of adverse food reactions: food intolerance, food sensitivities, and food allergies.
Food intolerance is a non-immunological reaction to food, when an individual has malabsorption caused from enzyme deficiencies, making it difficult for your digestive system to process those foods. The most common food intolerance, arise from sugar intolerance, such as lactose and fructose.
Lactose, a sugar found in milk contains an enzyme called lactase, which is responsible for breaking down lactose. Those with dairy sensitivities or intolerances may have lactase deficiencies, resulting in bloat, gas, and upset stomach. Undigested lactose, finds its way to your colon and your gut bacteria ends up breaking it down, resulting in gastrointestinal symptoms, such as gas, bloat, and diarrhea.
Food allergies affect the immune system and occur when the immune system misidentifies a protein as a threat. Your immune system releases antibodies called immunoglobulin E (IgE) to neutralize these threats. Moderate to severe food allergies can result in swelling, hives and can result in a life-threatening reaction called anaphylaxis.
Any food can cause an allergy but overall, only a few foods account for the vast majority of allergies. This includes milk, eggs, peanuts, shellfish, wheat, and nuts [R].
Natural and non-natural food chemicals can also trigger another type of adverse food reaction, food sensitivity. Food sensitivities are similar to allergies, as they are immunologically mediated, meaning the immune system is involved. However, unlike food allergies which trigger an immunoglobulin E (IgE) mediated reaction, a sensitivity is triggered by other antibodies in the immune system known as Immunoglobulin G (IgG) and Immunoglobulin A (IgA).
Food sensitivities, like allergies activate the immune system causing inflammation, bloating, headaches, and skin irritation such as rashes. Food sensitivities can be delayed causing reactions hours or even days later. One of the most common food sensitivities, is gluten sensitivity. However, gluten sensitivity is different than celiac disease, which is an autoimmune disease, mediated by gluten consumption.
Histamine, a chemical messenger of the immune system sends and receives signals, causing allergic reactions. Food allergies are your body’s way of reacting to a foreign protein. Usually, allergens are harmless or benign in nature. Sometimes your immune system, can overreact, leading to a cascade of reactions and histamine release, resulting in an allergic reaction. Thus food allergies are caused by an abnormal immune response to a food protein mediated by immunoglobulin E (IgE), non-IgE or mixed IgE/non-IgE immunological mechanisms.
Food intolerance, is caused by an inability to break down compounds, mediated from enzyme deficiency, pharmacological reasons, or non-specific gastrointestinal (GI) functioning [R].
Food sensitivities like allergies, can be immunologically mediated, occurring from the presence of certain chemical compounds in foods.
Naturally occurring fermentable carbohydrates termed ‘FODMAPs’ can cause a majority of food sensitivities. This group of oligo, di, mono, and polysaccharides have been shown to trigger symptoms in patients with functional GI symptoms such as in irritable bowel syndrome (IBS)
FODMAPS can be found in foods such as apples, honey and mangos; lactose found in dairy, polysaccharides (largely comprised of sorbitol and mannitol) present in avocado and pears, fructans present in wheat, onion and garlic, and, galacto-oligosaccharides present in legumes and nuts [R].
Wheat has two parts that contribute to its common food sensitive characterization - the protein and the carbohydrate fractions. Gluten is the main storage protein found in wheat grain and is a complex mixture of hundreds of related but distinct proteins, mainly gliadin and glutenin. Gluten also exists in rye, barley and oats. The main carbohydrate component, called fructan of the wheat is a FODMAP.
Thousands of food additives are used in the food industry for various functions, to preserve food, taste, and appearance. These are generally synthetic and cannot be consumed as food themselves.
Eating raw, natural foods can help eliminate processed foods, that may have these additives. Preliminary animal studies, have shown that common additives, such as emulsifiers, stabilizers, and preservatives, can induce low grade inflammation and obesity/metabolic syndrome in wild-type hosts and may impair the epithelial barrier [R].
If you find that you have food sensitivities, a first step and general approach is food elimination. Eliminating the food or foods, that may be causing the symptoms will help establish a baseline. Start with some very basic foods then slowly, over time add foods back one at a time, to identify what foods are causing your symptoms, without to many confounding variables.
The next steps would be to build a strong intestinal lining, a healthy gut microbiome, and digestive enzymes for sufficiently break macronutrients, such as proteins, fats, and carbohydrates.
L-Glutamine, a conditionally essential amino acid, has been shown to build and repair your gut lining. Glutamine is a vital nutrient for aiding in the process of rapidly dividing cells from the immune system and gut to rebuild and repair [R] L-Glutamine is also proven to help fight intestinal inflammation and help those with food sensitivities.
Among the various tissues using glutamine at high rates, the intestine utilizes about 30% of total glutamine indicating that it is a key nutrient for the intestine [R]
So how does L-Glutamine help improve digestive health? The specific mechanism of action and role of L-Glutamine is in utilizing nitrogen atoms. Glutamine helps direct the body where and when to place nitrogen atoms in order to rebuild and repair the gut lining. This can be extremely beneficial to improve digestive health and for those that have gastrointestinal issues characterized by gut hyperpermeability such as leaky gut, and inflammatory bowel diseases like Chron’s, IBS, and Ulcerative Colitis.
RELATED ARTICLE What 14 Studies Say About L-Glutamine As A Treatment For Gastrointestinal Health and IBD
RECOMMENDED PRODUCT L-Glutamine (60 Servings)
When you identify those sensitivities, think about adding digestive enzymes.
Digestive enzymes are naturally occurring proteins produced by your body, to help absorb and digest food. Several types of digestive enzymes are released and secreted, starting with the saliva in your mouth to your small intestine and pancreas. The pancreas is considered the epicenter where most of your digestive enzymes are produced. The primary purpose of digestive enzymes is to aid and support digestion.
There are several different types of digestive enzymes produced by the pancreas. A variety of health conditions, that affect the pancreas can lead to deficiencies in digestive enzymes, which can create malabsorption, nutrient deficiency, and food sensitivites.
Adding digestive enzymes to your diet, when your food sensitivities are identified, is also good practice, to help with absorption and to decrease sensitivity symptoms.
Having adverse food reactions, can be a difficult and complex thing to diagnose. Trying to get control of your gut health can be one of the most frustrating things in the world, and I know from first hand experience. Constantly being bloated, having irregularity, and not being able to identify what is causing your digestive issues, and why, is discouraging to say the least. Taking some of the aforementioned actions, will help, however, it's not that simple. If you're experiencing digestive issues, and can quite figure it out, the best plan of action, is to work with a qualified professional, such as a human nutrition and functional medicine expert. You'll have a direct course of action, to find what the underlying mechanisms are, to help you feel better, look better, and improve your quality of life.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>The exact causes of muscle cramps are not completely elucidated; however, research has shown that chances of muscle cramps can increase due to several factors, including mineral and electrolyte imbalances, muscle tightness, excessive exercise, and dehydration. Low levels of electrolytes, such as magnesium, potassium, calcium, sodium, and chloride, help muscle contraction, therefore it is thought that a lack of minerals and electrolytes can lead to muscle cramp to not contract as intended.
Exercise associated muscle cramps are the most common. High-intense physical exercise and excessive heat can cause muscle fatigue and cramping. Most muscle cramps are harmless; however, they can last between only a few seconds to a few minutes.
When the human body gets hot, the nervous system needs to regulate the temperature change, which encourages the body to begin to sweat. When our bodies perspire, we deplete our body’s water levels, and with the loss of water, comes the reduction of important things in water, such as electrolytes.
Cramps really depend on a person’s pathological condition. For example, leg cramps in pregnant women are very common, affecting around 50% particularly in the last 3 months and at night [R].
Muscle cramps in those with Cirrhosis are very prevalent affecting around 88% of the patient population. Other disease states that have a high prevalence of cramping, include fibromyalgia, diabetes, and renal disease.
The easiest way to reduce muscle cramps during exercise, is proper hydration and nutrition.
Food contains sodium, or salt, and provides the electrolytes your body needs for proper muscle contraction and hydration. If you do not get an adequate amount of sodium and electroyltes through food, dietary supplements with electrolytes such as Swolverine’s INTRA, can also help reduce the chances of muscle cramps and fatigue during exercise.
Eating potassium rich foods, such as kiwi, guava, grapefruit, and avocado, can also aid in preventing or reducing muscle cramps.
When we talk about fatigue, in relation to exercise, there are two different types: muscle fatigue and exercise fatigue, otherwise known as over training.
Exercise fatigue refers to a serious drop in power and performance over time, often resulting in burnout. This is also known as overreaching or over training. Factors such as overheating and dehydration throughout workouts, inadequate rest and recovery, suboptimal nutrition, and lack of proper supplement protocol are all potential factors, which can accumulate and attribute to extreme exercise fatigue.
Muscle fatigue is caused by a buildup of lactic acid, which causes a loss of muscle power.
To fully understand muscle fatigue, however, you first need to understand how the body utilizes energy while you exercise.
Your body utilizes energy in two distinct ways; aerobic vs anaerobic. Aerobic, means with oxygen, therefore while you’re training in an aerobic state, your body has a sufficient amount of oxygen to provide the energy which is necessary to sustain an exercise for a prolonged period of time, without tapping into other energy reserves.
Any low to moderate steady-state exercise is considered aerobic. Steady-state exercise can be things like walking, running, cycling, and even climbing stairs.
The aerobic pathway produces a significant amount of energy and utilizes all three macronutrients: carbohydrates, fats, and protein for fuel.
When the oxygen supply can’t simply keep up with your body’s energy demands, different energy supplies will be utilized, thus transitioning into an anaerobic state.
The anaerobic pathway of energy metabolism is the creation of energy without oxygen. This typically takes place when an activity is performed at a high enough intensity, that your body can’t provide the necessary oxygen to keep up with energy demands alone.
Without oxygen, the body relies upon adenosine triphosphate (ATP) and glucose or glycogen in the muscle cells for energy, comprising what’s called the phosphagen (immediate) energy system and glycolytic pathway to produce energy in limited quantities.
Creatine can significantly increase phosphoryl creatine intramuscular stores. It has been shown to improve the energy supply from the phosphagen systems, thereby increasing the maximum capacity to resynthesize adenosine triphosphate (ATP) by non-oxidative pathways, leading to improved performance, strength, and power [R].
RELATED ARTICLE The Definitive Guide To Kre-Alkalyn Creatine
When exercise intensity increases the glycolytic system is in full force, and the mitochondria are trying to keep up with the amount of pyruvate that is being produced. This process leads to the conversion of pyruvate to lactate (lactic acid), which can take anywhere from 10-90 seconds depending upon workout intensity, producing a significant number of H+ (hydrogen ions) which are expelled into the bloodstream. When you’ve reached this type of exercise intensity, your body can’t keep up for long.
This is where buffering lactic acid, can help improve your training performance and workout volume. Well, in fact, your body has a natural buffering system, including sodium bicarbonate, phosphate, and carnosine. This is where Carnosyn® Beta-Alanine powder supplements can help provide performance improvements during high-intensity training, as well as Kre-Alkalyn, since we add sodium bicarbonate for to help delay muscle fatigue.
RELATED ARTICLE How To Prevent Lactic Acid Build-Up In Your Muscles
Muscle cramps are benign in nature and won’t cause any harm. Besides taking you out of the race on competition day, which would be a total bummer. The problem with muscle cramps, is that the exact etiology is not well understood. They happen and often there is no explanation. The best way to prevent muscle cramps and fatigue, is through adequate hydration and performance nutrition. What you eat is critical in how your body performs. Food is fuel and without the proper nutrition, your performance will suffer. Eat lean protein, healthy fats, and complex carbohydrates, to initiate muscle protein synthesis and glycogen replenishment. Dietary supplements, can also help improve exercise performance and delay muscle fatigue.
Greens powders are dietary supplements, created from real foods, typically derived from fruit and vegetables, as well as superfoods, and highly nutritious green-blue algae, like spirulina.
Here are the facts.
Most greens powders are under dosed. What does that mean? It means, that greens powders do not contain enough, or high enough amounts of the ingredients included, to have any health, or performance benefit.
So how do you know, what is enough? The easiest way is to compare nutrition labels when you’re getting ready to purchase a greens supplement. Look at serving size, as well as the ingredients included, and how much of each ingredient it has. If the greens powder uses proprietary blends, unfortunately, you will not know the amount of each ingredient, and you can only rely on the total amount.
For example, Swolverine’s Greens+Reds contains 15.2G of greens per serving. That is quite the hefty amount. What that means, is that it packs more greens per serving, than most greens supplements created.
Let’s compare that to the most popular greens supplement out there, Athletic Greens, or AG1. AG1 contains 12g per serving. That means, it has less of the proven greens ingredients you need to derive vitamins and minerals from whole foods.
Ok, then WHY does AG1 have over 100% the daily recommended value of most vitamins and nutrients, and Swolverine’s Greens does not?
AG1 adds synthetic vitamins and minerals. The fact of the matter, is that dehydrated greens ingredients, do not yield nearly the number of vitamins and minerals you would think. The dehydration and drying process strips a ton of micronutrients from these ingredients when they are manufactured. Therefore, to get 100% of your daily value of recommended vitamins and minerals, you must add those ingredients into a greens powder.
If you look at the label closely, AG1 only has just over 10g of greens, per serving. The rest is comprised of added synthetic vitamins, probiotics, and digestive enzymes. This is the reason for the insane price tag, because really, AG1 is a multivitamin and greens powder combined.
Is AG1 a bad product? No absolutely not. However, the point here, is that dosing, is important when you are looking for a greens powder, that yields vitamins and minerals from whole foods, not synthetic vitamins.
Another example of a greens powder, is Transparent labs. The dosing is spot on at 15.5g per serving, yielding high amounts of spirulina, and chlorella. However, it doesn’t do well on the vitamins and nutrients side. That’s because it only has 6 total ingredients, half of which are fiber and prebiotics.
Thus, you won’t derive the vitamins and minerals you need from a greens powder like this, even though the ingredients are clinically dosed. You need a more diverse set of ingredients, to get more vitamins and nutrients.
Here’s what you need to look for when you’re getting ready to make a buy a greens powder.
If your greens powder is dosed correctly and has a great mix of ingredients, then it can be an extremely beneficial supplement to your overall health and wellness. A well formulated greens powder, can help improve energy levels, increase workout performance, and provide tons of beneficial antioxidants, to fight inflammation and keep you healthy. Just make sure, you do your research before clicking buy now.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
Alpha-glyceryl phosphorylcholine (αGPC) is a precursor of acetylcholine and can increase acetylcholine concentration in the brain. Acetylcholine is a neurotransmitter that plays an essential role in memory, learning, and in voluntary muscle movement. Neurotransmitters are chemical messengers that carry important information from your brain to your body via nerve cells.
Aceylcholine gets its name from the two substances that it’s made from — an acetyl group (acetyl coenzyme A, which comes from the sugar molecule glucose) and the nutrient choline.
Alpha-GPC is converted to phosphorylcholine, a source of choline. Studies have shown that Alpha-GPC, increases dopamine levels as well as serotonin levels, which suggests a potential action to be a modulator of the dopaminergic (DA) neurotransmission and serotonergic (5-HT) system [R]. DA transmission has been linked to mood state and plays a critical role in motivational processes [R,R]. 5-HT receptors are associated with anxiety and depression [R].
In addition to cognitive behavioral function, studies have found positive effects of Alpha-GPC on isometric strength, as well as power, speed, and agility [R]. However, the mechanisms are not fully elucidated, increases in peak power, are a result of central (or neural) adaptation. Given that cholinergic nerves trigger muscle contraction, and that Alpha-GPC augments choline availability, researchers believe it might have the potential to influence muscular performance [R].
Alpha-GPC provides an immediate supply of choline to the bloodstream. Choline is an essential component to all major phospholipids in the body. Alpha-GPC crosses the blood-brain barrier, and boosts choline levels and is involved in the process of acetylation, resulting in the formation of acetylcholine. The release of acetylcholine supports cognitive function.
A study published in the Journal Nutrients administered 400mg of Alpha-GPC or placebo to study participants for a duration of two weeks. The study found that participants experienced increased feelings of motivation potentially through interaction with dopamine circuits in the brain [R].
Another study, published in the Journal Of The International Society of Sports Nutrition analyzed the effects of Alpha-GPC on mood, cognitive function, power and speed.
Twenty participants, ten male and ten female, consumed 200, 400mg of Alpha-GPC, 200mg of caffeine, and a placebo, in a randomized, double-blind crossover study. Tests for reaction time, were 18% and 10.5% faster in Alpha-GPC groups.
A Meta-Analysis analyzing several studies, on adult onset cognitive dysfunctions, found that alpha-GPC improves cognitive and function in patients with neurological deficit or conditions [R].
Studies have shown that Alpha-GPC is a human growth hormone secretagogue. Secretagogues are agents or peptides that promote the secretion and release of hormones, neurohormones, chemical neurotransmitters, enzymes, or other molecules synthesized and secreted by cells.
Growth hormone secretagogues (GHS) are synthetic, non-natural peptidyl and non-peptidyl molecules that interact with the hypothalamus and pituitary gland to naturally increase and facilitate the production of GH levels in the body.
One of the major benefits and indications of human growth hormone, is the ability to help induce greater changes in bone density, as well as lean muscle and tissue growth.
In a 2008 study, seven male subjects participating in resistance training were given 600 mg of alpha-GPC 90 minutes prior to completing six sets of 10 Smith machine squats
At 30-minutes post-exercise, resting metabolic rate (RMR) and respiratory exchange ratio (RER) were measured Immediately following RMR and RER measurements, subjects performed three sets of bench press throws at 50% of their pre-determined 1-repetition maximum to assess peak force, peak power, and rate of force development.
The study found, that compared to baseline, peak growth hormone levels increased 44-fold vs 2.6 in the alpha-GPC group [R, R].
Remember the study above, the one published in the Journal of The International Society of Sports Nutrition that analyzed the effects of Alpha-GPC on mood, cognitive function, power and speed? Well, another variable they tested was vertical jump.
Twenty participants, ten male and ten female, consumed 200, 400mg of Alpha-GPC, 200mg of caffeine, and a placebo, in a randomized, placebo-controlled, double-blind crossover study design. Vertical jump peak power was statically significant at 8.5% higher than the placebo group, and 6.5% higher than the caffeine group.
An additional study found in the Journal of The International Society of Sports Nutrition analyzed Alpha-GPC on isometric strength and power output at baseline using the isometric mid-thigh pull. The isometric mid-thigh pull test is a reliable way to test maximal strength and has been shown to correlate with vertical jumps and sprints. 600mg of Alpha-GPC per day increased is lower body force production after 6 days of supplementation [R]
Safety, tolerability and efficacy studies have shown that Alpha-GPC does not exert any severe side effects, even at higher dosages of 1200mg per day for six months.
Overall, Alpha-GPC is an incredible ingredient, and a definite value add in your pre workout or cognitive support supplement. Studies have shown that Alpha-GPC has an effect on dopamine and serotonin, improving mood, and reducing anxiety. Performance studies also show, Alpha-GPC has a positive ergogenic benefit on strength, peak power output, and can improve body composition, vitality and quality of life, as a growth hormone secretagogue.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Potassium is an essential mineral and positively charged electrolyte or cation found in the intracellular fluid of the body and consumed through food or dietary supplements. Both plants and animals, as well as humans, use potassium in all living cells. Potassium has a strong relationship yet opposite effects than sodium. High salt intakes, (sodium) can increase blood pressure, while high potassium levels can relax blood vessels and excrete sodium and lower blood pressure. Our bodies need potassium, more than sodium, yet, the typical Western diet, is just the opposite. Americans consume an average of 3,300mg of sodium per day, with 75% derived from processed foods, while only getting 2,900mg of potassium. So what foods are high in potassium, that you can easily add to your diet? Let’s find out!
We did a cross examination to find what foods were most rich in potassium, through a search using the USDA database and the National Institutes of Health (NIH) to find the most potassium rich foods, that are most commonly accessible.
Dried apricots, the little sister of the peach, are tart and nutritious, loaded with healthy antioxidants and powerful compounds like beta-carotene. Apricots contain around 755mg of potassium per ½ cup, however the USDA guidelines, show fresh apricots just above 400mg of potassium for one cup.
Passionfruit is filled with crunchy seeds, packed with vitamin a, vitamin c, fiber, and polyphenols such as beta-carotene. These seedy pits of deliciousness are also packed full of potassium with nearly 700mg of potassium per one cup of passionfruit juice!
Guava, the exotic pink lady of central America, is one of the richest sources of potassium and vitamin c, with double the number of oranges. With 688mg of potassium, guava is a go to source to help with hydration and performance.
Kiwi like guava, are rich in potassium as well as vitamin c. Kiwis have a litany of health benefits, that can keep your heart and digestive tract in line. Kiwis pack 4% of your daily value of potassium per medium sized fruit, and 582mg per cup.
Avocados are popular due to their robust nutrition profile and healthy omega-3 fatty acids. Just one-fourth cup of avocado yields 182mg of potassium. Seeing that avocados are readily available year round, they are a great addition to your salad, sandwiches, or eggs and toast!
Nothing beats a perfectly ripe cantaloupe on a hot summer day. Cantaloupe packs almost 500mg of potassium per cup, not to mention tons of vitamin c, folate, and polyphenols like beta-carotene.
Tart and bitter, grapefruit may not be your first choice. But a grey hound, is a great drink to order with some friends on a Friday night. Grapefruit like other reddish, orange, or yellow tinted fruit pack lots of vitamin c, beta-carotene, fiber, magnesium, and folate. Grapefruit like other potassium rich foods and fruit, are great for hydration, as well as immune health.
Bananas are popular due to their potassium content. When you cramp in the gym, you’ll often hear from your coach or trainer, to drink some water, get some electrolytes, and.. eat a banana. One medium size banana contains around 10% of your daily value of potassium, as well as vitamin c, folate, magnesium, and tons of antioxidants.
Coconuts water is one of the best hydrating ingredients around, containing calcium, magnesium, and 15% of your daily recommended potassium. If you’re in the market for a good hydrating supplement or amino for intra workout hydration, make sure it has natural hydrating ingredients, like coconut water.
Pomegranates could be the most super of all super fruits. Pomegranates help with exercise performance, exercise endurance, heart health and more. They are packed with fiber, magnesium, folate, vitamin C, and 13% of your daily value of potassium
Adding potassium rich foods to your diet, is extremely beneficial for hydration, muscle contraction, and overall health and wellness. If you can't get all of your amazing fruit in on a weekly basis, make sure your intra-workout, or hydration supplements have natural sources of potassium to help keep you hydrated!
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Dynamine is a purine alkaloid, or a nature-identical chemically equivalent bioactive version of methylliberine, created by Compound Solutions.
Methylliberine is an isolate of coffee beans, tea, cola nuts, guarana, cocoa, and yerba mate. It is structurally related to Liberine, caffeine and theacrine. Dynamine is not a stimulant yet has similar effects on cognitive performance and energy levels, without an increase in blood pressure and jitteriness.
Dynamine has neuro-energetic effects. Like caffeine, methylliberine is also found in coffee beans. Caffeine is produced in young leaves of plants and gradually replaced with threacine and methylliberine. Both threacine and methylliberine produce similar effects to caffeine with less side effects, due to the different affinities for the adenosine receptor [R]. Dynamine is thought to be an adenosine receptor antagonist, promoting energy and mental alertness.
Pharmacological studies have shown that Dynamine has a short half-life of only 1.5 hours compared to the 5-7 hours of caffeine. However, interaction and stability studies show that when Dynamine is combined with caffeine, the half-life of caffeine increases 2-fold [R] This is likely due to inhibition of the CYP1A2 enzyme.
In fact, a study published in the Journal Of International Society of Sports Nutrition evaluated the effects of caffeine, teacrine, and dynamine on tactical athletes and found that reaction times and marksmanship with a lower dose of, teacrine, dynamine and caffeine together, had similar efficacy to double the dose of caffeine alone [R].
Dynamine is an adenosine antagonist, thus Dynamine promotes energy by preventing the neurotransmitter adenosine from binding to adenosine receptors in the brain.
Dynamine is also a reuptake inhibitor of another neurotransmitter, dopamine. This increases the levels of dopamine in the brain. Dopamine, also known as the “happy hormone,” is a chemical (neurotransmitter) involved in many functions such as pleasure sensation, memory, and learning. This can help elevate mood and plays an essential role in cognitive performance.
A recent study published in the Journal Nutrients assessed the acute effects of oral methylliberine (Dynamine) supplementation on cognitive function and indices of well-being. 25 study participants were administered either 100mg of Dynamine or placebo for 3 days. Study results showed the Dynamine, improved concentration, motivation, and mood one hour after ingestion, for a period of three hours [R].
A randomized cross-over study evaluating the effects of Dynamine, Teacrine, and Caffeine (CDT) in egamers, found that CDT improved cognitive performance without increasing self-reported anxiety or headaches [R].
Pharmacological studies have determined that Dynamine has a similar function and molecular structure as caffeine. Studies have shown that Dynamine produces parallel effects on energy without the risks of elevated blood pressure and jitteriness [R].
Caffeine alone can produce anxiety and jitteriness. Pure extracts of caffeine derived from green coffee bean has a strong stimulatory effect, as compared to a cup of coffee. When you drink coffee, you’re getting a combination of caffeine, theacrine, and methylliberine, thus it does not have the same exact effect or feeling, that caffeine produces alone, often found in high stimulant pre workout supplements.
Dynamine promotes greater energy levels with no habituation, adaptation, jitters, or irritability often found with caffeine.
Concentration, alertness, and mood are vastly important for athletic performance. Dynamine can improve performance by inhibiting and reducing mental fatigue, while promoting energy and focus.
Although the studies are limited, dynamine has been found to be beneficial in tactical athletes as well as egamers, enhancing cognitive function and concentration. In addition to performance power output and endurance, mental focus is important during high intensity functional training or within sports that produce mental fatigue and exhaustion, requiring high levels of concentration such as mixed martial arts.
Safety and tolerability studies have shown that dynamine does not negatively impact health and is generally safe and efficacious [R] at a clinical dose between 100 and 150mg.
Research has shown Dynamine to be an effective ingredient, for improved focus, increased energy, and elevated mood state. Pharmacokinetic studies have provided evidence, that caffeine, teacrine, and dynamine taken concomitantly, improve energy and focus, without negative side effects associated with caffeine alone. Dynamine does not produce habituating effects like caffeine and taken alone can also provide improved cognition, focus, and energy without feeling of anxiety. Those engaged in training modalities requiring high levels of concentration, may benefit greatly by supplementing with dynamine.
]]>Gonadorelin, is a gonadotropin-releasing hormone (GnRH) agonist. It is a synthetic hormone similar to HCG (human chorionic gonadotropin). Studies have shown that gonadorelin, provides several therapeutic benefits, such as improving libido, testicular size, increasing lean muscle mass, and improving testosterone levels.
Gonadorelin is realized in the hypothalamus and stimulates the release of follicle stimulating hormone (FSH) as well as luteinizing hormone (LH) from the anterior pituitary gland.
Gonadorelin is a decapeptide, synthesized by the hypothalamus. In humans, the reproductive system is regulated by a process that requires the action of hormones in the hypothalamic–pituitary–gonadal (HPG) axis loop.
The hypothalamic pulsatile secretion of GnRH results in the expression and release of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) from the anterior pituitary gland by the adenohypophysis [R, R].
Gonadorelin, is a long acting and potent GnRH, that can help hypothalamic hypogonadal and infertility states in both men and women.
Gonadorelin, stimulates the release of FSH and LH and increases testosterone production. This will also facilitate androgenic and anabolic effects, increasing lean muscle mass, strength, and bone mineral density. LH stimulates Leydig cells in the testicles, which results in the production of testosterone.
Individuals using PEDs or TRT, often need to also supplement with a GnRH, to help maintain testicular size, fertility, and sperm count. PEDs as well as testosterone may shrink the testicles, thus supplementing with gonadorelin, exerts positive benefit on fertility and improves testicular function.
Studies have shown that gonadorelin, may help increase testicular size, which is beneficial for those that may have hypogonadism [R].
Testosterone replacement therapy, (TRT) is a commonly used method to boost levels of free form testosterone in the body. However, increasing testosterone can have side effects such as shrinking the gonads and causing infertility. By combining gonadorelin with testosterone, you can therefore, reduce infertility in males with testosterone deficiency, by increasing free levels of testosterone.
TRT and anabolic-androgenic steroids (AAS) can suppress the hypothalamic-pituitary-gonadal (HPG) axis [R].
A large body of evidence suggests that gonadorelin may improve fertility in both men and women. Gonadorelin, increases androgenic activity improving and normalizing sperm count and testosterone levels [R].
Lean muscle mass declines as you age, which is directly associated with a fall in hormonal levels. Hundreds of studies have shown that higher levels of testosterone enhance muscle protein synthesis, leading to muscle hypertrophy, gains in strength, and better recovery [R].
Studies have also shown that a combination of GnRH and exogenous testosterone, increases fat free mass, lean mass, and muscle strength [R].
Gonadorelin, increases endogenous testosterone levels. More testosterone stimulates protein synthesis (anabolic effect) and inhibits protein degradation (anti-catabolic effect); combined, these effects lead to the promotion of increased muscle mass and strength [R].
Aging, results in what’s known as anabolic resistance. A reduced acute response to testosterone and to resistance exercise will occur making it more difficult to gain muscle mass overtime. Gonadorelin can help improve the aging process, by improving testosterone levels and muscle protein synthesis.
Gonadorelin, is generally well tolerated and safe for indicated use. Mild side effects may occur such as
Some women using this medicine have developed a condition called ovarian hyperstimulation syndrome (OHSS), especially after the first treatment cycle. OHSS can be a life-threatening condition. Call your doctor right away if you have any of the following symptoms of OHSS:
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Tesamorelin (TH9507) also known by its pharmaceutical name Egrifta is a synthetic growth hormone releasing hormone (GHRH). It’s a 44 amino acid peptide, with the addition of a trans-3-hexenoic acid group, approved for therapeutic use in the treatment of HIV-associated lipodystrophy. Tesamorelin is also used off-label to improve body composition, aiding in weight loss and supporting muscle gain.
Growth hormone secreting peptides facilitate the release of hormones. Hormone optimization has numerous health benefits including but not limited to improving body composition, increasing muscle mass, promoting fat loss, improving sleep parameters, supporting gut health, stimulating libido, and promoting joint health.
Tesamorelin is a non-natural or synthetic peptidyl compound. GH-releasing peptides have gained significant interest amongst the bodybuilding community and performance athletes, due to the belief that peptides have fewer side effects than supplementing HGH itself.
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Studies have shown that tesamorelin can reduce excess visceral body fat (VAT) and help treat conditions such as (lipodystrophy) in the abdomen or stomach [R]. Lipodystrophy is a group of rare syndromes that cause a person to lose fat from some parts of the body, while gaining it in others, including on organs like the liver.
Tesamorelin stimulates the synthesis and release of endogenous growth hormone, with an increase in the level of insulin-like growth factor (IGF-1). The released growth hormone binds with the receptors present on various body organs and regulates body composition. This regulation occurs mainly because of the combination of anabolic and lipolytic mechanisms. Researchers believe the main mechanisms by which Tesamorelin reduces body fat mass is through lipolysis followed by reduction in triglycerides level [R].
Tesamorelin is indicated for the reduction of excess abdominal fat specifically in patients with HIV-associated lipodystrophy.
Research has shown that tesamorelin can significantly improve body composition [R]. A study published in the Journal Aids, investigated the long-term efficacy and safety of tesamorelin in HIV patients with abdominal fat accumulation.
Patients were administered 2mg of tesamorelin, or placebo for 26 weeks. The results showed that change in VAT was sustained at 18% over 52 weeks of treatment [R, R].
GHRH has shown to have beneficial effects on cognitive health. Hormonal levels naturally decline with age, thus having an effect on brain activity and function over time.
In a randomized, double-blind placebo controlled trial conducted at the Clinical Research Center, University of Washington School of Medicine in Seattle, a total of 152 adults (66 with mild cognitive impairment (MCI) ranging in age from 55 to 87 years (mean age, 68 years); 137 adults (76 healthy participants and 61 participants with MCI) successfully completed the study.
1mg per day was administered subcutaneously via injection for 20 weeks. Primary cognitive outcomes were analyzed using analysis of variance and included 3 composites reflecting executive function, verbal memory, and visual memory. Results showed that tesamorelin had favorable outcomes on cognition, memory and aging [R].
GHRH peptides or secretagogues, interact with the hypothalamus and pituitary gland to naturally increase the production of growth hormone levels in the body. Although growth hormone secretagogues do not have the same risks associated with testosterone replacement therapy (TRT), or HGH; in relation to the reduction in sperm count, joint pain, swelling, or increased insulin resistance, they do have an effect overall hormonal levels and biological function.
Peptides do not shut down your own testosterone production, thus will not disrupt fertility. However, peptides should be cycled and prescribed by a physician. The long-term safety and efficacy of GH-releasing peptides is not well studied. Even though GH-releasing peptides may be helpful for several indications or conditions when prescribed by a healthcare provider, off-label use of GH-releasing peptides is not safe or recommended.
Before taking any peptides, we do advise consulting a physician for specific recommendations. Peptides do need to be prescribed by a physician, to ensure quality and efficacy standards.
Studies to establish therapeutic use and indications have not shown significant side effects associated with tesamorelin.
Overall, side effects are uncommon with the administration of GHRH, and when they occur they are usually mild.
The most frequently reported side effect is transient warmth and flushing of the face that passes within 5 minutes of administration.
Other side effects reported are pain and redness at the injection site, nausea, vomiting, headache, a strange taste in the mouth, and tightness in the chest. These symptoms are transient and resolve rapidly.
Overall, tesamorelin, is a powerful and potent growth hormone releasing hormone that can benefit longevity, weight loss, and improve cognitive function. Several age-management institutes, use tesamorelin off-label to help treat hormonal imbalance. In comparison, to other peptides, tesamorelin does have more clinical research backing it's therapeutic use and benefit.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Ghrelin, aka “the hunger hormone”, is a gut hormone and the endogenous ligand for the growth hormone secretagogue receptor (GHSR). It was first discovered, in 1996, when the growth hormone secretagogue, MK-677 (Ibutamoren) was employed to clone the growth hormone secretagogue receptor (GHSR1a) [R]. Along with the observation that GHRP-6 induced activation of GHSR1, observational data suggested the presence of an unknown but endogenous ligand agonist for GHSR1 - one that might regulate systemic metabolism. In 1999, that ligand was discovered and identified. The 28 amino acid peptide was named ‘ghrelin’, a name originating from ‘ghre’, the Proto-Indo-European root of the word 'grow'.
Ghrelin stimulates the endogenous release of growth hormone through the pituitary gland. It controls appetite your sleep/wake cycle, taste sensation, and carbohydrate or glucose metabolism.
High levels of ghrelin are associated with increased hunger. Lower levels are associated with increased feelings of fullness. Ghrelin communicates to your brain when you are hungry, and its main function is to increase appetite.
Your hormones and metabolism will take time to adjust to changes in your diet, to not only lose weight, but to maintain weight loss over time.
Ghrelin is a gastrointestinal peptide hormone. Ghrelin’s main function is to regulate food intake and increase appetite. It’s produced in the stomach and secreted when the stomach is empty. It then enters your blood stream, which affects the hypothalamus in the brain, and stimulates the release of growth hormone and your appetite.
In fact, ghrelin has a complex variety of tasks within the regulation of hunger and metabolism.
Ghrelin regulates food intake, body weight, and glucose metabolism [R]. It also plays an active role in the modulation of sleep, taste sensation, and the suppression of brown adipose tissue (BAT) thermogenesis. The function of brown adipose tissue is to transfer energy from food into heat increasing energy expenditure. Ghrelin signaling decreases thermogenesis to regulate energy expenditure.
When you are dieting, or in a caloric deficit trying to lose weight, ghrelin levels typically rise and make you hungrier, while leptin levels, the fullness hormone fall. Metabolism is directly associated with ghrelin and leptin levels. Although weight loss requires a caloric deficit, cutting calories too low can tank your metabolic rate. This is why it’s crucial to slowly reduce food intake and work with a certified nutrition coach to ensure the best results.
The best and most effective way to reduce ghrelin levels, is through a healthy diet.
Diet culture and popular diet trends promote weight loss through to drastically cut calories and food elimination. Although a caloric deficit is necessary for weight loss, cutting calories to low, will inevitably increase ghrelin levels. Ghrelin levels will also be elevated.
Eating a nutrient rich diet, with foods that are healthy and maintain satiety will limit ghrelin secretion and curb hunger levels.
A healthy diet and eating pattern will consists of
Studies have found that fiber or complex carbohydrates, as well as protein reduce and regulate ghrelin levels [R, R].
Complex carbohydrates increase satiety and keep you feeling fuller for a longer period of time. Protein helps promote satiety and leptin levels, while reducing ghrelin levels. Most studies show increased feelings of fullness after eating high protein meals.
Exercise will also naturally decrease ghrelin levels, by suppressing appetite. A systematic review published in the journal Sports Medicine found that ghrelin is suppressed during exercise, most likely due to blood flow redistribution and weight loss for acute and chronic exercise [R].
Ghrelin is released when the brain signals hunger. Ghrelin can be released through conditions, such as seeing pictures of food, inducing the sensation of hunger, in times of fasting, or when dieting. Ghrelin is released and secreted when the stomach is empty.
Ghrelin is produced in the gut and is a peptide hormone, that transmits signals to the hypothalamus and pituitary gland.
The main functions of ghrelin, are its stimulatory effects on food intake, fat deposition and growth hormone release.
Excitation of the vagus nerve can stimulate ghrelin secretion. Ghrelin stimulation and levels frequently change throughout the day. Ghrelin levels rise when the stomach is empty and signal to the brain, when it’s time to eat. They will fall when you eat.
Ghrelin plays a pivotal role in appetite, hunger, and energy metabolism. High levels of ghrelin can increase hunger and food intake. Ghrelin is multifaceted being discovered only in 1999, is still unveiling its function within human biology.
A sustainable and personalized nutrition plan, will help maintain healthy ghrelin levels, and avoid yo-yo dieting, that can cause negative functions in weight, and imbalances in hormonal levels.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Leptin is a peptide hormone released from white adipose tissue (body fat) by the ob gene. Leptin regulates appetite by controlling feelings of fullness, as well as neuroendocrine function, and energy homeostasis.
Leptin is comprised of 146 amino acids and produced through mRNA synthesis [R]. Structurally, leptin is similar to proinflammatory cytokines.
Leptin’s function pertains to regulating food intake and energy expenditure. Its principal site of action is within the central nervous system in the brain, specifically the brainstem and hypothalamus.
Leptin exerts immediate effects, by regulating appetite. Through the LR or obRb-receptor binding in the hypothalamus, leptin activates a neuronal circuit, which includes anorexigenic (i.e. appetite-diminishing) and orexigenic (i.e. appetite-stimulating) neuropeptides to control food intake [R].
Leptin essentially tells your brain when it has enough fat, to efficiently utilize stored energy from fat reserves.
As the amount of adipose tissue decreases, the amount of leptin produced and crossing the blood-brain barrier decreases and vice versa.
If the CNS senses a decline in leptin, it signals as an energy deficit, and triggers a cascade of reactions involving several other hormones to help the body with starvation. The CNS will trigger hunger, while also promoting energy-sparing neuroendocrine and autonomic mechanisms.
Leptin is essentially a catalyst, for the body’s transition into starvation mode. On the flip side, if food intake increases and levels of white adipose tissue (WAT) becomes excessive, there is a concurrent rise in leptin levels. Leptin promotes signals to the brain to reduce foot intake, and increased energy expenditure to counteract the energy surplus.
Leptin resistance describes a condition in which your body does not respond to leptin hormone signals. Complete leptin deficiency, leads to obesity as there is no signal communicated of when to stop eating [R].
The leptin system controls us from starving and from overeating. Those with high leptin levels, also store more body fat. With leptin resistance, those who are obese should be getting signals to naturally limit their food intake. The brain should know there is plenty of stored energy via body fat. However, when leptin signals do not work, it leads to overeating and obesity.
This results in eating more, as well as reduced energy expenditure. Thus the underlying cause of obesity, in addition to diet and exercise, could be a hormonal defect.
However, that is not to say that weight gain, is caused from leptin resistance. Leptin resistance occurs due to evolving dietary habits. The only way this can be reversed, is through incorporating healthy foods into a well-rounded diet and consistent exercise.
Eating more protein and avoiding highly processed foods that cause inflammation, will help naturally lower leptin levels and help reset your body and metabolism, for leptin to work efficiently.
Normal ranges of leptin for males and females are described below
High levels of leptin (hyperleptinemia) leads to obesity, and cause leptin resistance. Other conditions associated with hyperleptinemia, include
Diet and exercise remain the two most important factors, for weight management. Introducing a personalized meal plan, consisting of anti-inflammatory foods, with consistent exercise, will help reduce leptin levels and body fat, to have better hormonal function and hunger control. If you’re not sure where to start, hire a certified nutrition coach. They’ll take all the guess-work out of your diet and create a program that will work for you and your goals.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Ibutamoren, known by its pharmaceutical name MK-677, is a potent, long lasting, orally active, selective, non-peptide agonist, of the ghrelin receptor and a growth hormone secretagogue. Ibutamoren, mimics the action growth hormone and has been shown to increase the secretion of several hormones including insulin-like growth factor-I (IGF-I). Ibutamoren increases plasma levels of hormones, without affecting cortisol levels.
Ibutamoren, is currently being developed by pharmaceutical giant Merck & Co for a variety of indications, including muscle wasting, fibromyalgia, chronic kidney disease, and growth hormone deficiency.
Ibutamoren is one of the most fascinating new pharmaceuticals currently under investigation. Chemically, MK-677 mimics the hunger hormone ghrelin, and functions as a neuropeptide in the central nervous system and crosses the blood-brain barrier.
Growth hormone secretagogues facilitate the release of hormones. Hormone optimization has numerous health benefits including but not limited to improving body composition, increasing muscle mass, promoting fat loss, improving sleep parameters, supporting gut health, stimulating libido, and promoting joint health. Other forms of peptides may help and benefit brain health, and skin health.
Secretagogues are agents or peptides that promote the secretion and release of hormones, neurohormones, chemical neurotransmitters, enzymes, or other molecules synthesized and secreted by cells.
Growth hormone secretagogues (GHS) are synthetic, non-natural peptidyl and non-peptidyl molecules. GHS help facilitate the natural release of hormones such as human growth hormone and IGF-1, insulin-like growth factor, which is a hormone that manages the effects of human growth hormone.
MK-677 is a synthetic nonpeptidyl GHS, that has shown to work directly by mimicking the growth hormone secretion action of ghrelin.
Studies have shown that MK-677 sustains increased pulsatile GH and IGF-1 secretion to levels seen in young adults. The likely mechanism is activation of the ghrelin receptor by MK-677, with feedback by IGF-I preventing excess GH production.
Studies have found, that MK-677 may be a therapeutic agent to help increase muscle mass. A decrease in circulating plasma levels of growth hormone, especially as you age, have been directly correlated with an increase in body fat and loss of lean body mass. Growth hormone is a lipolytic and acts to reduce and redistribute body fat, as well as increase protein synthesis [R].
A study investigating the effects of MK-677 on body composition in older adults, administered 25mg of MK-677 to 65 study participants for 12 months.
The results found, that with MK-677 orally administered, increased fat free mass after 12 months. Fat-free mass accounts for all your body parts that do not contain fat, including organs, bones, tendons, ligaments, muscles, blood, connective tissues, and nerves.
However, it is important to note, that the concomitant increase in intracellular water, which reflects body cell mass (R), is the likely mechanism for the increase in FFM [R].
Growth Hormone reduces abdominal visceral fat (AVF) in GH-deficient adults [R] and abdominally obese, postmenopausal women [R], but not normal elderly subjects [R]. Despite increasing GH levels, MK-677 did not affect AVF.
GH induces several mechanisms for better sleep. The somatotropic axis consisting of growth hormone (GH), insulin-like growth factors (IGF-I and -II), and their associated carrier proteins are intricately involved in normal sleep, as evidenced by the fact that hypothalamic growth hormone-releasing hormone (GHRH) has sleep promoting effects and pituitary growth hormone (GH) release is strongly associated with slow-wave sleep (SWS) [R].
A small study from 1997, published in the journal Nueuroendocrinology researchers found that study participants with high-dose MK-677 treatment resulted in an approximately 50% increase in the duration of stage IV sleep and in a more than 20% increase in REM sleep as compared to placebo [R].
Safety and efficacy studies find MK-677 to be well tolerated and safe. However, some of the common reported side effects include
Studies show that GH secretion, takes place in a dose dependent manner. Low doses of 5mg, do not show significant increase in IGF. 25mg per day has been shown as an established therapeutic dose for GH secretion [R].
Currently, Ibutamoren MK-677 is under development by Lumos Pharmaceutical and currently in Phase II for the indication of growth hormone deficiency. Studies have found, that ibutamoren is more potent and powerful than other growth hormone secretagogues [R]. It is currently also under investigation for nonalchoholic-fatty liver disease (NASH), sarcopenia, and chronic renal failure.
Ibutamoren, shows significant promise, as a potential therapeutic for growth hormone replacement therapy, and does have significant benefit, on producing endogenous growth hormone. Peptidyl and non-peptidyl development of growth hormone secretagogues, aim to produce a better alternative than endogenous growth hormone, with far fewer side effects.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Glycine is a conditionally essential amino acid. Conditionally essential, means that your body endogenously produces it, yes does need it in time of stress, or physical trauma from exogenous sources, via food or supplementation.
Glcyine, like GABA and serotonin, is also an inhibitory neurotransmitter. Its unique function allows it to act as a stimulant or a depressor in the brain, which blocks or inhibits certain brain signals in your central nervous system. Glycine inhibits excitatory neurons, promoting a sense of calmness, relaxation, and anxiolytic effects.
Glycine was first isolated in 1820 by the French chemist, H Braconnot. Glycine has many pivotal roles in human metabolism and nutrition. Of the total amino acid content in the human body, 11.5% is represented by glycine and 20% of the total amino acid nitrogen in body proteins is from glycine.
Glycine plays a critical role in the function of collagen. It is also a neurotransmitter, controlling intake of food, behavior, and complete body homeostasis [R]. Glycine is found in many protein sources, as well as dairy.
Glycine has several essential functions, in cyto-protection, growth, development, immune response and more.
Glycine works through several different mechanisms, depending on what biological function of interest is being observed.
Glycine is a co-agonist of the N-methyl-D-aspartate (NMDA) receptor, the main receptor for glutamate, an excitatory neurotransmitter, which means glycine plays a role in activating this receptor in the brain.
Glycine’s effect on the NMDA receptor has been proposed as underlying the improvements in both sleep and symptoms of schizophrenia with supplementation.
The GBA, or gut-brain axis, consists of a bidirectional communication pathway between the central nervous system and the enteric nervous system. This essentially links, emotional and cognitive centers of the brain with peripheral intestinal functions. You know that sinking feeling you get in the pit of your stomach when you’re in trouble – you can thank you GBA for that.
Glycine has been shown to help protect against gastrointestinal disorders and inflammatory bowel disease such as colitis. Research shows that glycine can protect from intestinal injury caused by trinitrobenzene sulfonic acid or dextran sulfate sodium in chemical models of colitis. The epithelial irritation and damage caused by the trinitrobenzene sulfonic acid or dextran sulfate sodium were cured by glycine [R].
Glycine has an effective anti-inflammatory effect, hereby reducing gastrointestinal injury [R].
Glycine, much like GABA is an inhibitory neurotransmitter, and acts as an excitatory modulator of the N-methyl-D-aspartate (NMDA) subtype of ionotropic glutamate receptors.
Essentially, inhibitory neurotransmitters block or inhibit certain brain signals in your central nervous system. Glycine inhibits excitatory neurons, promoting a sense of calmness, relaxation, and anxiolytic effects.
Glycine has properties to enhance the quality of sleep. Although the mechanism, is not fully understood, pre-clinical studies show that glycine increases non-rapid-eye-movement (NREM) during sleep, as well as decrease sleep latency and core temperature, as warm body temperature can adversely affect sleep quality. Data suggests that glycine supplementation promotes sleep via peripheral vasodilatation through the activation of NMDA receptors in the suprachiasmatic shell. Studies have shown that glycine improves sleep quality, promotes healthy sleep patterns and REM cycles [R].
Magnesium glycinate, a combination of glycine and magnesium, is the one of the best ingredients, found in high-quality sleep supplements. Check out ZMT if you need better sleep.
Magnesium glycinate is also one of the best absorbing forms of magnesium, promoting it’s efficacy.
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Glycine plays an imperative role in cognitive health and memory. Pre-clinical data, shows that glycine increases serotonin the “feel-good” hormone, as well as dopamine levels, due to the effects on the NMDA receptor. Thus, dose dependent concentration of glycine can be useful for memory and elevated mood [R].
Creatine is a combination of three amino acids, glycine, methionine, and arginine. Creatine provides your body with short quick burst energy, in the form of adenosine triphosphate, that can help athletic performance.
Creatine can be obtained from the diet through protein, or from supplementation. Creatine is also endogenously synthesized via catalytic reactions, involving glycine.
Collagen is a structural protein, specifically a polypeptide containing a mixture of the amino acids glycine, proline, and lysine. As one of the most abundant proteins in the human body, Collagen consists of nearly one-third or 30% of total human protein [R]. Collagen is engrained within the connective tissue of animals and humans, specifically found in the cartilage, tendons, muscles, and bones (think of Collagen, as the glue that holds everything together).
Your body naturally produces collagen from certain vitamins and minerals from the food you eat. However, Collagen production naturally declines as you age [R]. When the production of Collagen declines, we’re met with wrinkles, sag, and sometimes even cellulite, which is completely natural considering our bodies are not capable of repairing themselves as they once did, in your adolescence. Suggested health claims, propose that Collagen can benefit and repair muscle, joints, and bones, and also support healthy hair and skin.
RELATED ARTICLE: The Ultimate Guide To Collagen
High glycine concentration helps increase collagen synthesis, which can enhance and regenerate cartilage tissue. Studies show that increasing glycine intake, may well be a strategy for helping cartilage regeneration by enhancing collagen synthesis, which could contribute to the treatment and prevention of osteoarthritis [R].
Glycine plays a critical role in human health and several key biological functions. As an inhibitory neurotransmitter, glycine benefits mood, memory, and promotes better sleep, with direct effects on the NMDA receptor. It also plays a role in creatine and collagen synthesis, which are vital for power, strength, and ligament health. Studies have shown that glycine supplementation, may help improve cognitive function, joint health, and sleep.
]]>YK-11 is a synthetic steroidal selective androgen receptor modulator (SARM). Unlike other non-steroidal SARMS which have a high affinity for muscle and bone, YK-11 is only a partial agonist of the androgen receptor (AR). The real power of YK-11 is through it’s unique mechanisms of myostatin inhibition.
To fully grasp how YK-11 works and the fascinating etiology, you must unravel how SARMS work and what myostatin and why myostatin inhibition is important for performance body-transformation science.
Selective androgen receptor modulators (SARMS) are non-steroidal compounds that promote anabolic and androgenic effects, that bind to selective androgen receptors. While steroidal SARMS have been around since the 1940s, (compounds like Winstrol, Anavar, and Turinabol) a number of nonsteroidal SARMs that do not serve as substrates for CYP19 aromatase or 5α-reductase, that act as full agonists in muscle and bone and as partial agonists in prostate have been in development since the 1990s and early 2000s, in an attempt to overcome the pharmacologic and pharmacokinetic limitations of steroidal androgen receptor agonists (i.e., testosterone and DHT), which have known associations with liver and heart disease [R].
SARMS have been investigated for several indications muscle wasting (cachexia), osteoporosis, stress urinary incontinence, erectile dysfunction, symptomatic benign prostatic hyperplasia, Alzheimer’s disease, muscular dystrophy, breast cancer [R].
SARMS are not anabolic steroids; rather, they are synthetic ligands that bind to androgen receptors. Depending on their molecular structure, they act as agonists, partial agonists, and antagonists. It is thus in a selective manner, that SARMS modulate or mediate coregulators and transcription factors or signaling cascade proteins to promote anabolic activity.
Unlike anabolic steroids which bind to androgen receptors in many tissues all over the body, individual SARMs selectively bind to androgen receptors in certain tissues, but not in others.
Nonetheless, they are still exhibit androgenic and anabolic effects.
Androgen receptors are ubiquitous in muscle tissue and bone, thus making them highly receptive to activate or be inhibited my anabolic agents, creating undesirable systemic effects. SARMS have a high binding affinity for muscle tissue and bone, in a dose dependent selective manner, thus limiting growth in undesirable tissue, such as the prostate.
SARMS serve as alternative to anabolic-androgenic steroids, with fewer limitations, also exhibiting high-bioavailability.
All that being said, YK-11 is uniquely classified as both a SARM and steroid, due to its molecular and chemical structure.
YK-11 is similar to DHT with a steroidal backbone and a partial agonist effect. Yet from the limited data, has selectivity like a SARM. It’s also important to note, that the term SARM can be applied to any compound that selectively activates the androgen receptor.
Now, onto myostatin and the important of myostatin inhibition. Myostatin also known as growth differentiation factor 8 (GDF-8) is the greatest anabolic inhibiting factor. Myostatin is catabolic, and limits muscle growth as well as bone formation.
The gene encoding myostatin was discovered in 1997. Researchers produced a knockout strain of mice and found that the mice that lacked this gene, had twice as much muscle mass.
Essentially, myostatin is an antagonist of SARMS, with a direct opposite effect, catabolizing muscle, and bone; it’s a negative regulator of muscle mass. It can inhibit bone formation and produces bone degradation directly associated with the aging process, resulting in higher accumulations of body fat, degradation of muscle mass, and bone density.
Clinically, myostatin inhibitors can provide therapeutic benefit as an efficacious treatment in muscle wasting disorders, as well as a potential treatment in the aging process. They are also used to build more muscle mass for those seeking off-label performance benefit.
Myostatin can naturally be suppressed through physical exercise, and nutrition.
Physical exercise and nutrition protocols, including high protein, are essential to inhibit myostatin and potent anabolic stimuli, increasing muscle mass through muscle protein synthesis and protein turnover [R].
Actively working out and eating healthy can therefore help induce greater changes in muscle mass, through the inhibition of myostatin and increase of muscle protein synthesis. Myostatin inhibitors, like YK-11, can further suppress myostatin activity, while also promoting anabolism by from high tissue selectivity of muscle and bone.
YK-11 is unique, due to the fact that it inhibits myostatin inducing higher expression of follistatin, with high selectivity and affinity for androgen receptors, making it an ideal anabolic androgenic agent to promote performance, muscle mass, and strength.
Unfortunately, research is very limited on the potential therapeutic benefits and efficacy of YK-11. No human clinical trials exists, however theory suggests, YK-11 could be used in performance enhanced due to its underlying mechanisms.
Pre-clinical animal studies have shown that YK-11 can revert inflammation associated with muscle wasting [R]. It’s pharmacokinetic profile, is promising, that it may help increase lean muscle mass and bone mineral density, while also suppressing muscle wasting and degradation. Together, preventing muscle mass breakdown and increasing muscle protein synthesis, could make for a powerful anabolic agent.
However, several studies have reported that although myostatin inhibition increases muscle hypertrophy, muscle quality decreases, (force, power, and strength). Potential mechanisms may include suppression of mitochondrial biogenesis and/or protein turnover as a (in)direct result of myostatin inhibition [R, R].
It’s hard to determine the potential side effects of YK-11, considering that there are no human safety, efficacy or pharmacokinetic studies to determine dosage, or safety profile.
However, YK-11 is a steroidal SARM, meaning that it will effect and suppress natural testosterone levels, do it’s high binding affinity for the androgen receptor.
The use of anabolic androgenic steroids (AAS) suppresses the secretion of the pituitary luteinizing hormone (LH), sexual binding hormone binding globulin (SHBG), and follicle stimulating hormone (FSH). This effect results from negative feedback of androgens on the hypothalamic-pituitary–gonadal (HPG) axis.
Anecdotal side effects have reported joint pain while using YK-11. Myostatin is expressed in joints and ligaments. Studies have shown that myostatin deficient mice, have weak and brittle tendons, which suggests that myostatin is important for tendon maintenance [R].
Studies have shown that myostatin inhibition, can affect other tissues, particularly testicle size and fertility [R].
Theoretically, YK-11 seems that it has a promising etiology and anabolic profile. More research is needed to determine the long-term side effects, safety, and efficacy of YK-11 through human clinical trials. Unfortunately, the status of YK-11 is currently unknown, as there is very little research or data available.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>You're pumped. You ordered your creatine, you're ready for all the gains, but the question is should you take creatine before, or after your workout?
Studies show that creatine can help you build strength and more muscle mass through the generation of adenosine triphosphate, or ATP, improving peak power and performance. Although creatine is an effective sports performance supplement, there is some confusion on the best time to take creatine for optimal results.
Creatine is one of the most well researched performance supplements ever created. Studies have shown that creatine can help improve performance, strength, build more muscle and increase power output during high-intensity training.
Creatine is a combination of three amino acids: arginine, methionine, and glycine. On average, eating a well-rounded diet consisting of lean protein, quality carbohydrates, and healthy fats, will provide 1-2g of creatine per day. Foods rich in creatine are typically found in protein such as red meat, poultry, and fish.
Although you obtain creatine from your diet and synthesize creatine within your body, supplementing additional creatine is a safe and effective way to elevate muscle creatine reserves, increasing the capacity for more muscle power and strength.
Not only knowing what supplements to take, but when to take them is important to optimize effectiveness and athletic performance. Most research shows that creatine should be taken either before or after your workout, since the direct mechanism of creatine is to generate more adenosine triphosphate or after post-workout based on the hypothesis and notion that your muscles are in a nutrient depleted state and will uptake and synthesize creatine at a faster rate.
So, when’s the best time to take creatine? Before your workout, after, or does it even matter? And do you need to supplement creatine on rest days, or just on training days? Research shows that creatine timing does in fact matter to some degree, yet other studies show there’s no difference at all.
One thing that the studies do in fact reveal is that creatine monohydrate requires a loading phase (if you want your product to be effective faster). A loading phase simply means that you need a larger dose over a period of time to maximize the muscles storage and for creatine to reach it’s peak effect.
Loading creatine monohydrate will maximize creatine stores and availability up to 20% giving you more power output and strength during short bouts of exercise. The skeletal muscle within your body will store enough adenosine triphosphate (ATP) to produce approximately 10 seconds of high-intensity activity; more creatine content will lead to greater increases of strength and power output.
RELATED ARTICLE Do You Need To Load Creatine
So the question is, if you have to load creatine to saturate your muscle tissue for more fuel and ATP production, does it really matter when you take it? Let’s dig into what the studies say.
A study published in the Journal Of International Society Of Sports Nutrition investigated The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. 19 study participants were randomly assigned to a post or pre workout supplementation of 5g of creatine for four weeks.
The study found that consuming creatine immediately after your workout is superior to before your workout vis a vis body composition and strength [R]. The major limitations of this study include the small sample size as well as the brief treatment duration.
Another study conducted with 32 older male participant for 32 weeks also found that compared with resistance training alone, creatine supplementation improves muscle strength, with greater gains in lean tissue mass resulting from post-exercise creatine supplementation [R].
Other studies have shown no difference at all between taking creatine before or after your workout [R]. However based on the results, research does suggest that taking creatine closer to the pre or post exercise windows rather than another time of day yields greater and more effective results.
The type of creatine you supplement with does matter. Studies show that creatine monohydrate improves performance, power, and speed, yet there are quite a few different types of creatine to choose from. Creatine ethyl ester, hydrocholoride, Magnesium Chelate, Nitrate, Pyruvate, and Kre-Alkalyn have all been created to address the negative side effects associated with bioavailability of creatine monohydrate.
Studies investigating the performance benefits amongst the different types of creatine, have all shown positive yet similar results – with exception to Kre-Alkalyn.
Kre-Alkalyn is a ph corrected form of creatine monohydrate, adding an alkaline powder to stabilize ph levels. This inevitably maximizes absorption, reducing the amount of creatine needed and eliminating the need for a loading, cycling, and de-cycling protocol. Studies show that supplementing with Kre-Alkalyn will lead to improved performance gains, with added benefits to endurance, power, and speed with 3g per day.
RELATED ARTICLE Kre-Alkalyn Vs Creatine Monohydrate: What’s The Difference?
Despite the timing, creatine is consistently one of the most popular ergogenic aids. Studies show that creatine supplementation increases muscle creatine and phosphocreatine levels approximately 15-40% within skeletal muscle tissue which enhances anaerobic training capacity and improves performance outcomes. Empirical evidence suggests that more studies are required with larger sample sizes to further investigate and confirm whether creatine is more effective taken pre or post workout. The research does show however that creatine supplementation does in fact help improve strength, power, and body composition. Whether you take creatine pre or post workout, it really comes down to personal preference.
Swolverine's Kre-Alkalyn® is a patented pH correct form of creatine phosphate. With the addition of creatine phosphate (PCr) into the muscle cells, the body increases its immediate energy supply, by facilitating the production of ATP which increases power output and strength. High-intensity training programs require the body to go under strenuous aerobic and anaerobic conditions. By supplementing the body with creatine, you will induce a greater improvement in exercise endurance and athletic performance, resulting in improved times, more peak power, and stronger lifts.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
Commonly mistaken for a selective androgen receptor modulator, (SARM), Stenabolic SR9009, is a metabolic modulator, specifically a circadian nuclear receptor Rev-erB agonist which has a direct effect on the circadian clock and heart ergogenics.
REV-ERB, is the core clock component, and essential for heart function. It was first developed by Thomas Burris of the Scripps Research Institute. The Scripps Research institute is the largest non-profit biomedical research institute in the U.S with over 1,100 patents, and 11 FDA-approved therapeutics.
Stenabolic is very complex compound. Although the exact mechanisms of how Stenabolic effects REV-ERB proteins, is not well understood, it has shown to have cardiac protective function and indirectly affect other proteins, in non-cardiac tissues.
Studies show that Stenabolic ameliorates heart remodeling and pressure overload with transverse aortic constriction. Disruption of circadian rhythm has long been associated with cardiovascular disease.
Further studies have shown that SR9009 and specific synthetic agonists of the nuclear receptors REV-ERB-α and -β (REV-ERBs) have produced benefits on sleep and metabolism [R].
So what does all this mean? To really begin understanding how stenabolic works, you must first understand what nuclear receptors, and how REV-ERB-α and -β (REV-ERBs) works.
Nuclear receptors comprise a class of transcription factors that regulate several metabolic processes, such as reproduction, development, and metabolism. They also regulate skeletal muscle energy and remodeling, or building.
There are two members in the REV-ERB subfamily of nuclear receptors: REV-ERBα and REV-ERBβ. REV-ERBs are active components of the circadian clock. Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle.
Pre-clinical data shows, that Stenabolic could help repair tissue damage after myocardial infarction (heart attack). Mild or severe tissue damage occurs with restoration of blood flow after a period of ischemia or lack of oxygen, when a heart attack occurs. The inflammation from a heart attack leads to heart failure [R].
Circadian mechanisms are critical regulators of reperfusion injury. SR9009 has demonstrated that short term targeting of the Rev-ERB benefits long-term cardiac repair post-myocardial ischemia reperfusion in mice, promoting efficient repair, and reduced inflammation [R].
Stenabolic is what’s called an exercise mimetic, or as some call it “exercise in a pill”. The unique properties of stenabolic, enhance or even substitute for the beneficial effects of physical exercise, by improving cardiovascular performance, as well as increasing mitochondria production, and energy metabolism. Physical exercise essentially remodels skeletal muscle, and adapts to physical stress, enhancing its ability to burn calories.
Pre-clinical animal studies show that activation of the Rev-erbα by SR9009 increases exercise capacity by increasing mitochondria in skeletal muscle. Rev-erbα is expressed at higher levels in oxidative muscles compared to glycolytic muscles and exercise can further induce its expression [R].
The physiological changes in are thought to be mediated and activated by the AMPK pathway. AMPK is an energy sensor that, when activated in certain tissues, has many beneficial effects on our bodies. It stimulates metabolism, improves insulin sensitivity, decreases inflammation, and improves muscle performance.
There’s a reason, why the World Anti-Doping Agency (WADA) has banned Stenabolic. The properties, show that it’s potential as an ergogenic aid could greatly enhance cardiovascular performance, exercise capacity, and induce fat burning effects, from increase energy metabolism and basal metabolic rate.
Other investigational studies show that SR9009 may have a chemotherapeutic effect on Human Glioblastoma T98G cells. Glioblastoma multiforme is the most aggressive type of brain tumor.
Research suggests that Stenabolic, decreases reactive oxygen species (ROS), also known as oxidative stress, via free radicals, as well as significant reduction in cell viability with consequences on cell cycle progression and tumor cell viability.
The pharmacological modulation of the tumor-intrinsic clock by REV-ERB agonists severely affects cell metabolism and promotes cytotoxic effects on cancer cells [R]
Currently, there are no human clinical trials that have been conducted on SR9009. Thus, other than anecdotal side effects, clinically determined side effects are hard to determine.
Anecdotal reported side effects include but are not limited to
Stenabolic is not a hormone modulator, but a metabolic modulator, modulating or inducing metabolic effects. Thus, post cycle therapy is not required with the use of Stenabolic or nuclear receptor agonists. Dosage is also undetermined, to elicit ergogenic benefit.
Pre-clinical data shows that Stenabolic SR9009, has therapeutic potential to help improve endurance capacity, heart ergogenics, and enegy metabolism, through the Rev-ERB pathway and cyclic AMPK. Human safety and efficacy trials to verify correct dosage and pharmacokinetics, are required to determine and validate relative clinical benefit.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>High carb diets have been a staple for many individuals due to the numerous benefits they offer. One of the primary advantages of a high carb diet is its ability to provide sustained energy throughout the day. Carbohydrates are efficiently converted into glucose, which fuels our brain and muscles. This makes it an ideal choice for those with physically demanding jobs or active lifestyles.
A high carb diet is primarily focused on consuming a significant amount of carbohydrates, which are the body's main source of energy. This diet typically includes foods such as fruits, vegetables, whole grains, legumes, and starchy vegetables like potatoes. These foods are rich in fiber, vitamins, and minerals, providing essential nutrients for the body.
Additionally, high carb diets, especially when based on whole foods, are rich in fiber. This can aid in digestion, prevent constipation, and promote a healthy gut microbiome. Furthermore, consuming a variety of fruits and vegetables can provide a wide range of essential vitamins and minerals, supporting overall health and well-being.
However, one potential drawback of a high carb diet is the risk of consuming too many refined carbohydrates. Refined carbs, such as white bread, pasta, and sugary snacks, can cause blood sugar spikes and crashes, leading to energy fluctuations and cravings. It's important to focus on whole, unprocessed carbohydrate sources to maximize the benefits of a high carb diet.
In recent years, high-fat diets, such as the ketogenic diet, have gained popularity for their potential benefits. One of the primary advantages of a high-fat diet is its ability to promote weight loss. When the body is in a state of ketosis, where it relies on fat for fuel instead of carbohydrates, it can lead to increased fat burning and weight loss. This makes it an attractive option for those looking to shed pounds, however this weight loss is often temporary and unsustainable.
A high fat diet involves consuming a higher proportion of fats, often including sources such as avocados, nuts, seeds, olive oil, and fatty cuts of meat. This diet restricts carbohydrate intake and relies on fats to provide energy for the body.
Additionally, high-fat diets have been shown to help control blood sugar levels and reduce cravings. By minimizing carbohydrate intake, the body experiences fewer blood sugar spikes, which can be beneficial for individuals with diabetes or insulin resistance. Moreover, fats are more satiating and flavorful than carbohydrates, which can help reduce hunger and prevent overeating.
However, it's important to note that high-fat diets may not be suitable for everyone. Some individuals may experience difficulty adjusting to a high-fat diet, leading to symptoms such as fatigue, brain fog, and digestive issues.
RELATED: A Life Without Carbohydrates – The Ketogenic Diet
When it comes to weight loss, both high carb and high-fat diets have their merits. A high carb diet can be effective for weight loss due to its emphasis on whole foods and fiber-rich carbohydrates. These foods are generally low in calories, high in volume, and can help promote feelings of fullness. Furthermore, the sustained energy provided by a high carb diet can support physical activity and exercise, which is crucial for weight management.
On the other hand, a high-fat diet, such as the ketogenic diet, has been shown to be effective for weight loss as well. By restricting carbohydrate intake, the body enters a state of ketosis, where it burns stored fat for fuel. This can lead to rapid weight loss, especially in the initial stages of the diet. However, long-term adherence to a high-fat diet may be challenging for some individuals.
Ultimately, the best diet for weight loss depends on individual preferences and adherence. It's important to choose a diet that you can sustain in the long term, as consistency is key for successful weight management.
RECOMMENDED: Schedule a FREE 1:1 nutrition consultation with a sports nutritionist
Energy levels play a crucial role in our day-to-day lives, and choosing the right diet can significantly impact our overall vitality. A high carb diet is known for providing sustained energy due to the efficient conversion of carbohydrates into glucose. This can be particularly beneficial for individuals with physically demanding jobs or those who engage in regular exercise.
On the other hand, a high-fat diet can also provide a steady source of energy. When the body is in a state of ketosis, it relies on fat for fuel, which can provide a longer-lasting energy source compared to carbohydrates. The transition to a high-fat diet may take some time, and individuals may experience fatigue or decreased energy levels during the adaptation period.
Ultimately, choosing the right diet for energy levels depends on individual preferences and lifestyle factors. Some individuals may thrive on a high carb diet, while others may find that a high-fat diet better suits their energy needs.
Athletes and individuals engaging in regular exercise have unique nutritional needs to support their performance and recovery. Consulting with a sports nutritionist or dietitian can help create a personalized plan tailored to individual needs.
For endurance athletes, a high carb diet is often recommended due to its ability to provide readily available energy. Carbohydrates are the primary fuel source for prolonged exercise, and consuming adequate amounts can help prevent fatigue and enhance performance. Additionally, high carb diets can support glycogen replenishment, which is crucial for recovery after intense training sessions.
On the other hand, some athletes have successfully adopted a high-fat diet, such as the ketogenic diet, for performance benefits. The theory behind this approach is that the body becomes more efficient at utilizing fat for fuel, sparing glycogen stores for high-intensity efforts. However, it's important to note that the adaptation period to a high-fat diet can be challenging, and performance may initially be affected. It is very rare to recommend a high-fat and low-carb lifestyle to an athlete or performance focused individual outside of aesthetic.
RELATED: Carb Loading For Optimal Athletic Performance
Heart health is a significant concern for many individuals, and choosing the right diet can play a crucial role in maintaining cardiovascular well-being. Both high carb and high-fat diets can have an impact on heart health, but the specific approach may vary. Not all fats are created equal, and a high-fat diet that includes excessive amounts of saturated or trans fats can have adverse effects on heart health. It's crucial to prioritize healthy fat sources and balance fat intake with other nutrients to maintain optimal cardiovascular function instead of just eating ridiculous amount of cheese and hot dogs.
A high carb diet, particularly one based on whole foods, can be beneficial for heart health due to its emphasis on fruits, vegetables, and whole grains. These foods are rich in fiber, vitamins, minerals, and antioxidants, which can help reduce the risk of heart disease. Additionally, a high carb diet can help maintain healthy cholesterol levels and blood pressure.
On the other hand, a high-fat diet, when focused on healthy fats, can also be beneficial for heart health. Consuming sources of monounsaturated and polyunsaturated fats, such as avocados, nuts, seeds, and olive oil, can help reduce LDL (bad) cholesterol levels and promote cardiovascular well-being.
RELATED: 4 Heart Healthy Supplements For Optimal Aging
Choosing the right diet is a personal decision that should take into account various factors, including health goals, activity level, and personal preferences. Here are some steps to help you choose the right diet for you:
Consider incorporating a variety of whole foods into your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach allows you to benefit from the nutrients found in carbohydrates while also enjoying the satiating and nourishing qualities of fats.
Experiment with different ratios of carbs and fats to find what works best for you. Some individuals may thrive on a higher carb intake, while others may prefer a slightly higher proportion of fats. Pay attention to how your body responds and make adjustments accordingly.
RECOMMENDED: CLEAN CARBS (30 servings) made with sweet potato, yam, oat, and blueberry powder
In the high carb diet vs high fat diet debate, there is no definitive answer as to which is right for everyone. The key is to find the right balance that suits your individual needs, goals, and lifestyle. A high carb diet can provide sustained energy, support weight management, and promote heart health when based on whole foods. On the other hand, a high-fat diet can be effective for weight loss, control blood sugar levels, and enhance athletic performance when focused on healthy fats. Remember, nutrition is a highly individualized journey, and what works for one person may not work for another. It's important to listen to your body, seek professional guidance if needed, and make choices that align with your goals and preferences.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Human growth hormone, or somatotropin, is an endogenous hormone produced by the pituitary gland, known as the “master-gland” since it’s the main hub and control center for many other hormones and glands. The pituitary gland, is a small pea-sized endocrine gland, located at the base of your brain below your hypothalamus.
The hypothalamus, found in the brain, sends signals to the pituitary gland to produce hGH which then travels through the bloodstream to perform various functions throughout the body.
hGH is produced from the anterior of frontal lobe of the pituitary gland.
The main role and responsibility of hGH is just that, human growth. During childhood hGH plays a critical role, specifically in the growth of bone and tissue. It helps maintain blood sugar, body structure, and metabolism.
There are several factors such as nutrition and other endogenous hormones, that affect and control growth in addition to hGH. Other pituitary hormones, such as thyroid-stimulating hormone, adrenocorticotropic hormone, luteinizing hormone, and follicle-stimulating hormone also affect growth.
The pituitary gland, releases hGH in a pulsatile manner, meaning in a pulsating fashion or in small bursts. hGH levels rise following exercise, sleep, or in times of trauma. The physiology of how hGH works is quite complex. hGh triggers the release of the insulin-like growth factor-I (IGF-I) protein which promotes the utilization of fat (lipolysis), interferes with the action of insulin, and promotes the growth of muscle, bone, and other tissues.
Insufficient levels of hGH, have been associated with metabolic disease, such as cardiovascular disease and osteoporosis.
hGH is available as a prescription drug and administered by intramuscular injection. GH is indicated for children that have deficiencies, or those with very short stature. GH is also used off-label by the bodybuilding community and biohackers, as a designer drug, to improve body composition and aesthetics. There are however, several side effects that accompany GH injections, which we will further explore below.
One of the many benefits of human growth hormone, is better body composition. As you age, hormonal levels decline. This leads, to a decrease in protein synthesis, also known as anabolic resistance fat accumulation, and muscle loss. New studies have shown that despite the traditional indication of benefiting growth in children, human growth hormone, can help in the aging process.
In several studies, recombinant human GH (rhGH) periods varying from a few weeks to 6 months has resulted in improvements in nitrogen balance, an increase in lean body mass, and a decrease in percent body fat in older persons with low IGF-I levels [R, R].
One of the major benefits and indications of human growth hormone, is the ability to help induce greater changes in bone density, as well as lean muscle and tissue growth.
Although hGH triggers growth, is does so in nearly every body tissue including your organs. This is one of the main reasons why hGH administration for adults is controversial.
However, studies have shown that therapeutic doses administered to adults with muscle loss can benefit from growth hormone replacement therapy.
A systematic review, of the effects of growth hormone on athletic performance, published and curated by the University of California Los Angeles (UCLA), analyzed 44 randomized controlled trials. After receiving daily injections for an average of 20 days, subjects who received growth hormone increased lean body mass by 4.6 pounds.
However, strength and exercise capacity did not improve with hGh injections [R]. Subjects were more likely to retain fluid than increase lean muscle mass through hypertrophy [R].
Thus, hGH can improve overall lean tissue and muscle, however studies have shown it does not improve athletic performance.
Human growth hormone administration and use does come with several side effects. Safety and efficacy studies have shown that use of hGH can cuuse fluid retention, joint pain, breast enlargement, and carpal tunnel syndrome [R].
Well controlled studies show that there an undesirable amount of side effects as compared to benefits when using hGH. Increased evidence links the use of hGH with pronounced rates of cancer, and other age-related disease [R].
Perhaps the biggest concern with off-label use is the enlargement of internal organs. hGH causes not just muscle and bone to grow, but everything to grow. This can cause swelling, joint pain, gynecomastia, as well as increased insulin resistance.
hGH is a powerful hormone, that is necessary for growth and healthy maintenance of hormonal health. However, synthetic hGH and off-label use, can cause several severe side effects. The best means to better body composition, is through a healthy nutrition protocol and training program. hGH could be very beneficial in older populations to help with aging process, however according to recent literature, the side effects far outweigh the benefits.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Sermoerlin, also known as growth hormone releasing factor 1–29 NH2-acetate, is a growth hormone secretagogue, that induces the natural release of growth hormone. It’s a 29 amino acid polypeptide.
Sermorelin, is an analog of naturally occurring growth hormone-releasing hormone (GHRH), whose activity declines as we age. Sermorelin, had been commercially marketed and used in children who needed help with growth, however, it could not compete with a therapeutic alternative to Growth hormone replacement therapy (GHRT) using recombinant human growth hormone (rhGH).
Children need higher doses of growth hormone, to induce significant changes, that can be achieved by stimulating a hormone of their own production, thus it has been found to be a greater benefit in aging adults.
Unlike exogenous growth hormone, that causes the production of insulin like growth factor-1 (IGF-1) from the liver, sermorelin stimulates the pituitary gland to induce and increase the production of endogenous human growth hormone.
Since sermorelin naturally increases human growth hormone and is not exogenously applied the effects of sermorelin are naturally regulated by the negative feedback loop.
Your pituitary gland endogenously releases hGH in short bursts (pulses) or in a pulsatile manner, throughout the day. The release of hGH is mainly controlled by two hormones your hypothalamus releases: growth hormone-releasing hormone (GHRH), which stimulates hGH release, and somatostatin, which prevents or (inhibits) hGH release.
IGF-1 plays a critical role in preventing (inhibiting) the release of the hGH through what’s called the negative feedback loop by stimulating somatostatin and inhibiting GHRH release. hGH and IGF-1 secretion are regulated by each other, where hGH triggers IGF-1 release, and the IGF-1 inhibits hGH release in a feedback loop. Thus, they are antagonists, yet complementary to one another.
Male hypogonadism is when the body produces little to no hormones. This can greatly affect body composition, despite training protocols, and nutritional intervention. Obesity and metabolic syndrome can both cause and result from hypogonadism.
Sermorelin, is a potent GH and IGF-1 stimulator that can significantly improve body composition while ameliorating specific hypogonadal symptoms including fat gain and muscular atrophy.
Although testosterone replacement therapy is the gold standard for hypogonadism, or the decline in hormonal levels as we age, sermorelin and other growth hormone secretagogue, can help increase lean body mass and reduce body fat.
Sermorelin has been found to have significant clinical benefit, in age management. Optimizing growth hormone and hormonal levels, can improve overall mood state, as well as energy, and improve the aging process.
The decline in growth hormone as we age, is associated with reductions in lean body mass, strength, increases in body fat, and declines of cognitive function and memory. Deep (slow-wave) sleep also decreases markedly with age, together with a decrease in nighttime growth hormone secretion, and sleep disorders can become a significant problem.
Several studies have shown that growth hormone-releasing hormones restores normal GH pulsatility and amplitude, selectively reduces visceral fat, intima media thickness and triglycerides, and improves cognitive function in older persons [R].
Therapeutic dosage has not been determined. However, studies typically show that sermorelin increases hGH in a dose dependent manner [R], with conventional doses ranging between 1mg and 2mg per day.
For growth deficiency, data suggests that daily subcutaneous injections of sermorelin 30 microg/kg bodyweight is effective in promoting growth in some prepubertal children with idiopathic growth hormone deficiency [R].
Sermorelin is generally very well tolerated, with a great safety profile. General side effects are caused by or interact at the injection site, and can result in
HGH peptides or secretagogues, interact with the hypothalamus and pituitary gland to naturally increase and facilitate the production of GH levels in the body. These peptides do work, however are they safe to take. They do not have the same risks associated with testosterone replacement therapy (TRT), or HGH; in relation to the reduction in sperm count, joint pain, swelling, or increased insulin resistance.
Peptides do not shut down your own testosterone production, thus will not disrupt fertility. However, peptides should be cycled and prescribed by a physician. The long-term safety and efficacy of GH-releasing peptides is not well studied. Even though GH-releasing peptides may be helpful for several indications or conditions when prescribed by a healthcare provider, off-label use of GH-releasing peptides is not safe or recommended.
Before taking any peptides, we do advise consulting a physician for specific recommendations. Peptides do need to be prescribed by a physician, to ensure quality and efficacy standards.
There have been no human pharmacokinetic or metabolic studies, to show potential risk factors or side effects to date.
Disclaimer: Swolverine does not condone the use or sell steroidal, non-steroidal SARMS, anabolic agents, pro-hormones, or peptides. The contents of this article are for informational purposes only. Sermorelin is not for sale in the United States and used for only investigational use. Possessing, using, or distributing these substances may lead to serious legal consequences. Off label use is prohibited to clinical setting. Sermorelin and other peptides are on the WADA prohibited banned substance list and will cause a failed drug test.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>Pears are a great fruit choice, especially in the fall months, when they’re ripest here in the States and locally sourced. They not only have dietary fiber woven into the skin, but they’re also packed with antioxidants, act as nature’s multivitamin with lots of vitamins and minerals, and they taste great. They’re relatively low in both calories and fat which makes them a great addition to any lifestyle, regardless of your aesthetic or health goals.
Rich in antioxidants, pears help support a strong immune system, protecting your body against harmful free radicals. The high fiber content aids in digestion, promoting a healthy gut by adding bulk to your poop (awesome!). Additionally, pears are going to help promote regular bowel movements and help prevent/reduce constipation for those who experience this regularly (and if you do, you know you will take all the help you can get to avoid it). Pears contain a natural sugar, called sorbitol, which acts like a natural laxative.
RELATED ARTICLE: The 5 Best Supplements For A Healthy Gut
Not only do pears contribute to overall well-being, but they also play a key role in maintaining heart health. The potassium present in pears helps lower blood pressure, reducing the risk of cardiovascular disease. We call these types of foods ‘heart-friendly’. The antioxidant content in them, like vitamin C and copper, also contribute to helping reduce inflammation in the heart while also protecting against chronic heart disease. Fiber is known to reduce cholesterol levels, which also reduces your risk of heart attacks and strokes.
RELATED ARTICLE: 4 Heart Health Supplements Proven To Support Healthy Aging
In a world full of germs and gunk and contagious things that don’t make you feel very good, regularly incorporating pears can help you strengthen your immune system to stave off infection. Vitamin C works in the body to stimulate the production of white stem sells, which are your little internal army fighting the good fight against pathogens.
RELATED: Vitamin C Gummies (60 count)
If weight management is the goal then pears are a go-to fruit for you. As mentioned previously, they contain fiber and vitamins + minerals that are crucial to help your body maintain a healthy weight. They’re also low in calories and fat, which makes pears a great go-to snack or as a topper on things like a greek yogurt protein bowl or with some crackers and low fat cheese. Pears are also known for their ability to regulate blood sugar levels, making them an excellent choice for those with diabetes or anyone looking to maintain stable blood sugar. They’re like a yummy little sweet treat without the negative consequences on your health or your waist line.
RELATED ARTICLE: The 7 Best Exercises For Weight Loss From A Professional Trainer
Antioxidants and vitamin C don’t just help your immune system or to fight off chronic heart disease. These nutrients found in pears can also help promote healthy, glowing skin. Since antioxidants help combat free radicals, which can damage skin cells and lead to premature aging. Including pears in your diet can contribute to a radiant and youthful complexion.
RELATED ARTICLE: What are Antioxidants and why are they good for you?
Sometimes we don’t have access to the fruits and vegetables that we need to get the nutrients our bodies require to power our lifestyles and our health, right? This is where supplements can come into play, especially yummy little gummies. Introducing — vitamin c gummies from Swolverine. As a non-GMO, vegan, and gluten-free option, each serving packs in 250mg vitamin C to give your body, immune system, and wellness journey the daily boost it needs with every orange bursting bite.
RECOMMENDED: Vitamin C Gummies (60 count)
Remember, don't underestimate the power of this often overlooked fruit. It's time to embrace the health benefits of pears and make them a regular part of your eating routine. Whether you enjoy them fresh, sliced on top of a salad, or baked into a warm pie, pears are a versatile fruit that can be incorporated into your diet in various ways. So, why not add some pear-fection to your meals and reap the rewarding health benefits they offer?
]]>Guarana, or Paullina cupana, is a potent caffeine infused seed used in a wide variety of products for its stimulating and thermogenic effects. Guarana powder is derived from the seeds, which resemble the human eye, and are the size of a coffee bean.
Like caffeine, guarana has psychostimulatory actions and effects. Chemically, guarana has several bioactive compounds, antioxidants, and stimulants. Guarana contains caffeine the main bioactive compound, as well as other xanthines, theophylline and theobromine. It also contains catechins and epicatechins, and dietary fibers such as pectins and xylans.
In fact, guarana has a very similar antioxidant profile similar to green tea [R]. Green tea is known for containing epicatechins and catechins.
Catechins and epicatechins are powerful bioactive plant compounds, or phytochemicals called polyphenols. Polyphenols are organic compounds primarily found in plants. They compromise a wide family of molecules bearing one or more phenolic rings. A growing body of research indicates that polyphenols may play a vital role in health through the regulation of metabolism, weight, chronic disease, and cell proliferation. Studies show that polyphenols have antioxidant and anti-inflammatory properties that could have preventative and or therapeutic effects on cardiovascular disease, neurodegenerative disorders, cancer, and obesity [R].
Guarana has a direct effect on brown adipose tissue. In the human body there are two types of body fat, white adipose tissue (WAT) and brown adipose tissue (BAT). WAT and BAT have essentially antagonistic functions, meaning opposite functions biologically. WAT stores excess energy as triglycerides or body fat and BAT is specialized in the dissipation of energy through the production of heat. Higher quantities of BAT are associated with lower body weight since it helps control body fat content through thermogenesis.
Brown adipose tissue activation is one of the action mechanisms involved in guarana supplementation-induced weight loss and that direct AMPK activation may underlie this mechanism.
Studies have shown that Guarana has thermogenic properties. It can effectively promote weight loss and burn body fat by increasing metabolic rate and burning more calories at rest, resulting in increased total energy expenditure. [R].
Animal studies show that Guarana seed powder supplementation can prevent weight gain, insulin resistance, and adipokine dysregulation [R], by it’s effect on brown adipose tissue (BAT).
Similar to Paradoxine (Grains of Paradise), mechanistically, guarana effects brown adipose tissue. Studies show that Guarana induces brown adipose tissue expansion, mitochondrial biogenesis, uncoupling protein-1 overexpression, AMPK activation, and minor changes in gut microbiota. Brown adipose tissue is responsible for energy expenditure, thus more brown adipose tissue, will induce greater thermogenesis.
Due to the psychoactive compounds found in Guarana, studies have shown that it does improve cognitive performance.
A meta-analysis, examined 8 studies with 328 participants, and found that Guarana had a small effect on the response time (faster performance) during a variety of cognitive tasks without affecting the accuracy. Researchers believe this is due to the caffeine and stimulatory effects [R].
An interesting study investigated the effects of guarana supplementation on cognitive performance before and after a bout of maximal intensity cycling and compared this to an equivalent dose of caffeine.
25 study participants were entered into a randomized double-blind crossover trial by performing cognitive tests with one of three supplements, on three different days: guarana (125 mg/kg), caffeine (5 mg/kg) or placebo (65 mg/kg protein powder).
Word recall and reaction tests were performed 30 minutes after rest. This was followed by a cyclng vo2 max test and cognitive tests were performed again. Results showed that cognitive performance and speed tests improved with guarana supplementation [R]
300mg of Guarana extract, typically provides 100mg of caffeine, therefore, doses of 300-500 have shown clinically efficacy. Doses above 500mg have been found to have mild side effects, similar to caffeine.
In high doses, guarana may cause similar side effects to those of caffeine, such as tremor, jitteriness, agitation, confusion, hypertension and dehydration. Most of its beneficial effects as well as its side effects can be explained by its caffeine content.
Other side effects, include
With similar benefits and structure as caffeine, guarana can increase energy expenditure, improve weight loss, and enhance cognitive performance. As a stimulant, guarana is a great choice when you're looking or some more get up and go.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
]]>People are going low carb and you’re seeing low carb more and more because eating behaviors here in the United States have drastically changed in the last 50 years. There’s more processed, refined, and empty nutrient foods available now, more than ever. Obesity rates are absurd, few people know how to even cook a meal, and the convenience of grabbing something on the go, pounding it for a quick energy and dopamine high, and going back to their cell phones, jobs, and video games is more common than ever before.
That being said, all this has resulted in fat, unhappy, and overweight people who don’t know what to do or how to go about losing weight or getting back to not being out of breath walking from the bed to the bathroom. Still speaking your language? Maybe, maybe not. Maybe you’re not in the extreme realm, but you want to lose, let’s say 10-30 lbs, and you think low carb is the way to go? We get it, diet’s are quick and easy, but are they really the best way to go?
A low carb is just what it sounds like - a dietary pattern or ‘diet’ way of eating that incorporates a low amount of carbohydrates and maybe higher fat and definitely higher protein than most consume. Low carb is generally regarded in the nutrition world as anything under 100-150g carbohydrates per day. That being said, if you’ve looked into going low carb prior to landing here on this article, you’ve found more than a few pages or books that tell you to ditch carbohydrates all together or to go keto. What does this result in? Confusion.
Americans are eating more carbohydrates than fat in processed foods, mainly in the way of sugars, sweeteners, and processed flours. Low-carb diets have practically replaced the low-fat diets to try to improve the quality of foods that people are eating, more carbohydrates from fruits and vegetables, as compared to just pumping up their diet with fats that contribute to things like heart disease. If you’re trying to figure out if a low-carb diet is right for you, keep reading.
To try and alleviate the confusion, let’s go over 5 different ranges of carbohydrate eating/diets to be aware of.
VLCKD is the basis for other diets, like the ketogenic diet, Atkins diet, or Protein Power diet. This is diet in which carbohydrates are severely restricted from 20-30 grams per day. Another way to look at this, is based on a 2,000 calorie diet, that’s less than 10% of your overall calorie intake coming from carbohydrates. This also doesn’t mean that you have to be in ketosis to achieve this, but inducing ketosis is mainly what the carb restriction is for. We may only recommend this approach for those who are following a medical prescription or weight loss/health improvement protocol as prescribed and managed by a physician.
For the purpose of bridging VLCKD and a low carb diet, we’re going to present what we regard as a very low carbohydrate diet, but not ketogenic. This means the consumption of carbohydrates that falls between 70 - 100g carbohydrates consumed per day. This is an approach that many individuals will take when pursuing ketosis or the ketogenic diet is unrealistic for their lifestyle, but they may be facing low activity levels and want to lose weight or other medical conditions.
Low carb diets are in that range of 100 - 150g carbohydrates per day. Believe it or not, this is actually the low side of the low carbohydrate diet threshold as defined by the Dietary Reference Intake (DRI). The DRI is a generic term for a set of nutrient reference values that include the Recommended Dietary Allowance (RDA), Adequate Intake (AI), Tolerable Upper Intake Level (UL), and Estimated Average Requirement (EAR). [R] This is probably the most common approach for individuals looking to improve their overall quality intake of food (like incorporating many fruits and vegetables) for a holistic approach to their dietary lifestyle.
This dietary approach incorporates carbohydrates in the 150-225g per day range and is ideal for those who pursue regular physical activity in addition to their daily lifestyle and who are looking to optimize their body composition without sacrificing muscle. Traditionally speaking, this is the most general range of the American diet before fast food and processed foods overtook the grocery stores and the average American’s diet (think the obesity epidemic that emerged in Westernized countries during the 1980s. [R]
High carbohydrate diets are often followed by individuals who eat more than 225g carbohydrates per day (or greater than 45% of their total daily consumption of calories). This is pursued by two very different types of people — athletes and those who eat an extremely refined and processed diet.
While it is important to note that none of these carbohydrate percentages or gram amounts take into consideration the quality of the carbohydrate, there are ways to make each one successful by minimizing processed and refined foods and focusing on a whole food approach. Activity is also an important consideration when thinking about following a specific carbohydrate diet lifestyle.
As defined by the low carbohydrate diet above, following low carb (eating more than 100g carbs) and getting your carbohydrates from whole food sources is one of the best ways to achieve not only positive health outcomes but a leaner, more defined physique, to support things in your lifestyle like energy levels, vibrancy, a positive mood, and reduced body fat. A low carb diet works when you focus on learning how to enjoy whole or unprocessed foods, like fruits, vegetables, grains, beans, nuts, and seeds, instead of removing them or entire food groups (like dairy, for example).
If you’re tired of getting zapped energy levels from sugar, prone to developing chronic disease like diabetes, high blood pressure, heart disease, or obesity, then going low carb (remember, eating 100-150g carbs per day) is probably the way to go for you.
Low carb might not work for you if your activity level is higher than what your carbohydrate intake can support. Low carb also might not work if you’re used to eating so many carbs, that you’re having withdrawals or issues consuming such a low number of carbohydrates. Low carb can also not be beneficial to those if you’re cutting other food groups or macronutrients, like protein and fat, and overall under consuming calories. Another reason why going low carb (or even lower, like very low carb or VLCD/VLCKD) may not work is because it isn’t sustainable or maintainable after you’ve reached your aesthetic/health goals. If you can’t stick to it long term, what good is it, really?
As promised, in this article you’re able to download a free 7-day low carb meal plan complete with yummy recipes, macros, calories, a grocery list and even a portion guide to give you a real life look at what 100-150g looks like (as we define “low carb”). The best way to go about low carb diet meal prep is to make your food ahead of time in bulk. When it is ready to go in the fridge and your snacks are readily available, there really is no excuse not to follow the plan. We also recommend measuring/weighing your ingredients and food, not because you are restricting, but to know exactly how much and of what you’re eating. When you know this, it is easy to understand if you need more or less of something, rather than taking a guess, or worse off, gaining weight from eye-balling your food.
As a high quality and high nutrient snack on your low carb diet journey we’re going to recommend drinking 1 scoop of Swolverine’s Whey Protein Isolate with 1 scoop of Swolverine’s Clean Carbs powder mixed with water. You’re not only going to get 26g of protein but 24g of carbohydrates from powdered sweet potato, yam, oat and blueberry powder. You’re going to keep your blood sugar levels balanced, increase energy, and give your body the nutrients it needs to build/recover muscle, reduce body fat, and be fuller for longer between meals.
Another option is, if you don’t want to mix together two different products, is drinking 1 scoop of POST from Swolverine either as a snack or pre-/post-workout. Again, this product is made from real, whole super foods, almost like a smoothie in a cup, ready to fuel your body with high quality nutrients. Remember, just because you’re going low carb doesn’t mean that you get to cut corners with the nutrients in your food or supplement sources.
Ready to dive into your low carbohydrate lifestyle and learn the ropes once and for all with nutrient packed, delicious foods, and sustainable/maintainable results? We thought so. But trust us when we say — the most efficient way to go about it is to have a coach. Not because you cannot do it on your own, but because doing it with a trusted professional is going to open the doors to so many more possibilities, ways of eating, recipes, low carb meal plans, and more.
Having someone to walk the walk with you will be so much more enjoyable and SO much more efficient then going at this thing alone. Plus, the nutritionists over at The Swole Kitchen (our trusted nutrition coaching professional team) write your meal plans with you on a weekly basis, with a calculated approach, from scratch. That means incorporating your food preferences, taking into account your likes, dislikes, suggestions, and indulgences. I mean, does it really get better than that? After all, they’re the one’s who made the 7-day low carb meal plan that you’re downloading for FREE. So when you’re done following that, why not just schedule a free nutrition consultation with the head coach, to get a better idea of how their customized coaching services can assist you further with your health, aesthetic, and fitness goals?
SCHEDULE YOUR FREE CONSULT HERE
Going low carb doesn’t have to suck as bad as the internet makes it sound. When you incorporate whole foods like fruits, vegetables, protein and fat, you’re going to be surprise with the density that you can eat, and often times it seems like a lot more food than it should be (which is a good thing)! Make sure to drink lots of water, use your supplements when need be or pre-/post-workout for nutrient replenishment, and honestly, consider a nutritionist as a coach to lead you on the low carb journey.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.
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