September 9, 2020

How Many Carbs Per Day to Lose Body Fat? It Depends… and More…

In today’s digest we bring you articles on How Many Carbs Per Day to Lose Body Fat? It Depends…, Eating to Increase Your Metabolism [Pt 2], Finally! How to Tell if a Supplement is Worth Taking. and System Athletica and Dynamic Isometric training. Hope you enjoy them…

How Many Carbs Per Day to Lose Body Fat? It Depends…

If I was to hire someone to create a diet plan customized for my goals and activity levels, Nate Miyaki would be that person. Nate spends his days teaching advanced nutrition mastery workshops in the Silicone Valley area. He has recently decided to branch out to the Internet to teach people all over the globe. Bottom […]

If I was to hire someone to create a diet plan customized for my goals and activity levels, Nate Miyaki would be that person. Nate spends his days teaching advanced nutrition mastery workshops in the Silicone Valley area.

He has recently decided to branch out to the Internet to teach people all over the globe. Bottom line…he is a full-fledged expert when it comes to diet and body composition. He just created a video and guest post for Fitness Black Book.

My guess is that you will learn more in this 10 minute video about carbs and fat loss, than scouring the internet for 3+ hours.

[He’s a laid back surfer type, but get him in front of a white board and prepare for a serious knowledge drop.]

CLEARING UP CARB CONFUSION…FOREVER
-by Nate Miyaki


If you’ve been involved in fitness for any length of time — as a coach, athlete, or general enthusiast — you’ve probably noticed two themes:

1. The relatively high percentage of d*cks within our industry that bash any approach that is not their own. 

I don’t know what it is man — lack of confidence or maybe lack of a life outside the gym?

2. The seemingly never-ending debate about low-carb, higher fat vs. high carb, lower fat diets.

First off, I’m a laid-back dude like Rusty.  Maybe that’s why he invited me here to hang out with you?

I really just want to help you sift through the bullsh*t that’s out there, get you on an efficient path towards achieving your goals, and then go hang out at da beach surrounded by beautiful bikini babes, not in the forums with angry bro-scientists.

And about that Ol’ Carb Debate — it’s a real doozy huh?  There’s religious-like passion and cult-like followings on both sides of the fence. The pendulum of popularity seems to swing back and forth between the two.

steakandpotatoes

The worst part is that you — the person that just wants a simple plan to improve your physique, not getting caught up in debates between a bunch of science geeks or meatheads — end up confused as all hell and getting nowhere.

You want the unbiased truth my friends?

Both sides can be right.  Both approaches can work.  Research and anecdotal evidence can support both.  Unnecessary confusion stems from coaches trying to slot everyone into one Universal system and proclaiming it the best for everyone, everywhere.

It doesn’t work that way.  That’s like saying there is only one way you should train despite your performance or physique goals, or only one sexual position you can use despite your flexibility or mood or number of partners or blood alcohol content.

The diet industry has lost the principle of Specificity.  There is no “Perfect Diet” that can claim a throne.  There are multiple effective diets based on different situations and goals.

fork in the road

THE CALORIE EQUALIZER

We need to take a step back before we move forward, kind of like a good Salsa Dance.

Attaining a negative energy balance is the most important, but often most overlooked, fat loss step.  If you are in a calorie deficit, a variety of macronutrient percentages and distribution of energy nutrients can be used to get the job done.

I do believe that different breakdowns are more efficient, and more enjoyable and sustainable, for different demographics.

But that doesn’t change the fact that calories are the most important “number” to get right in the 6-pack game.  The only way to force your body to burn off stored fat is to take in fewer calories then you expend, on average, over some time frame.

Once you account for calories, you set optimum protein levels for the growth or maintenance of lean muscle mass, and essential fatty acids for normal functioning.  Anything beyond that is just an energy nutrient.

left hook

THE LOW-CARB LEFT HOOK

In determining energy nutrient intake, you should first assess how many carbohydrates you need, and for what reasons.  A sedentary person is not exercising and burning through MUSCLE glycogen stores (300-600g depending on body size), so they do not need to worry about replenishing them on a daily basis.

High carbohydrate diets (300g or more) are more appropriate for athletes and regular exercisers that undergo the cyclical depletion and repletion of muscle glycogen stores.

Sedentary populations really only need to worry about providing adequate carbohydrates to support LIVER glycogen stores, which regulate normal blood sugar levels and fuel the brain and central nervous system at rest.

This assumes a non-ketogenic diet.  Although ketosis may be beneficial for certain disease states, it is NOT necessary for an optimal fat loss plan.

Research shows that ketogenic diets are no more effective than non-ketogenic, low carbohydrate diets for fat loss.  Yet, they have a ton of metabolic and hormonal drawbacks.

Thus in most cases, I advocate a low-carbohydrate BUT non-ketogenic diet for sedentary populations.

This can be accomplished with roughly 100g of carbs a day (this does not vary much with weight and gender, as the liver is roughly the same size regardless of those two variables), unless perhaps you’re hanging with Frank the Tank.

The chronic bombarding of a sedentary body with highly processed carbs can indeed lead to full glycogen stores, sugar backing up into the bloodstream, and a host of negative health conditions, the most serious of course being MBMT — Man Boob & Muffin Top Syndrome.

That’s why research shows that lower carb, Caveman-style diets may be the best approach for improving body composition and biomarkers of health for obese, insulin resistant, and sedentary populations.

Get in a calorie deficit, eat adequate protein, get roughly 100g of carbs from unlimited vegetables and a few pieces of fruit, make up the rest of your calories from healthy fats, and walk daily.  You’ll have yourself one hell of a plan.

If you are a low-carb guru and want to snuggle with me now, I accept.  But be forewarned, I’m about to piss you off.

ll

DON’T CALL IT A CARBOHYDRATE COMEBACK

ANAEROBIC exercise completely changes the name of the game.  It creates a unique metabolic environment, an altered physiological state, and changes the way your body processes nutrients for up to 48 hours after completion of a training session.

If you exercise intensely 3 or more days a week, than your body is virtually in a recovery mode 100% of the time, thus its nutritional needs are completely different than sedentary populations.

If the training program is different, the diet should be different.  Beyond dietary dogmatic creeds, that’s just common sense. I think high and mighty, low carb cult leaders, whose only form of exercise is jogging, should take a class in exercise physiology before making Universal proclamations, and dismissing thoroughly researched Sports Nutrition principles.

While those diet plans work great for certain demographics, they are a complete mismatch for others.

I don’t want to bore the sh*t out of you with too much technical stuff, so lets narrow this down to some bigger picture bullets.

PHYSIOLOGY BULLETS

  • The anaerobic energy production pathway (what we use while strength training, sprinting, cross training, competing in intermittent team sports, or basically performing any high-intensity activity) runs on glucose/carbs.  It can’t use lipids or ketones.  While the body can use fatty acids as fuel at rest, and even those who train only in the aerobic zone can become “fat adapted”, high intensity muscular contractions require glucose.
  • Therefore, chronic carb depletion combined with anaerobic training can eventually lead to muscle loss.  The body will break down amino acids as a reserve fuel to provide the necessary glucose to fuel high intensity activity.  You know how they say fats are more “muscle sparing” than carbs?  Not when you factor in anaerobic training baby.
  • Intense anaerobic training is actually a highly catabolic activity.  You need to offset that with an anabolic recovery period, including carbs and insulin, to restore balance and ensure that training stimulus triggers muscle growth.  No hormone your body naturally makes is inherently good or bad.  Insulin can be very beneficial at times for physique enhancement.
  • Hard training can cause a temporary impairment of the immune system and increase susceptibility to illness. With consistent high-intensity exercise, adequate carb intake lessens the potentially negative changes in immunity brought about by training.
  • In other words, are you training all of the time like a madman, yet are still flabby or Skinny-Fat, with no shape?  Are you getting sick all of the time, or seem to catch every cold or flu going around?

METABOLIC & HORMONAL BULLETS

  • Sufficient carbohydrate intake supports an optimum free testosterone:cortisol ratio IN RESPONSE to high intensity activity.  Our industry focuses on how important dietary fat is for supporting natural testosterone levels in all populations, which it is, but carbohydrates also play a role specifically for athletes.
  • If you’re hitting the juice or TRT to compensate, it doesn’t matter so much. But if you’re doing it naturally, you need a more informed approach.  What good is a 6-pack if you have a lifeless noodle hanging between your legs (or whatever the female equivalent would be), and would rather play video games than hang out with bikini babes.
  • Low carb diets coupled with intense training protocols can impair thyroid production and sabotage normal metabolic rate.  More specifically, it can impair the conversion of t4 thyroid hormone to its more active T3 form. Feel like your metabolism is shot, still flabby despite high amounts of training and ultra-low calorie levels?
  • A carb-depleted state can effect natural production of neurotransmitters like serotonin and dopamine, which affect mood states and the ability to induce sleep. Suffering from insomnia?  Are you grumpy, depressed, and just generally a d*ck to everyone around you?

Just frickin’ trust me man, there is no one Universal diet that works for everyone.  While a sedentary person overdosing on carbs can have drastic negative health and body composition effects, chronic carb depletion combined with consistent anaerobic training can be just as disastrous.

I know athletes can suffer through miserable diet plans to look great for the stage or photo shoots, but that’s not a sustainable lifestyle plan for most of us. What are you going to do after 8 weeks of hell and 1 day of glory?  Just get fat again? Who wants to live like that?

I’d rather find a plan that I can integrate into a functional lifestyle, and allows me to look good at da beach year round.

dazed-and-confused

STILL DAZED, LOW-CARB, & CONFUSED

Sorry about the above rant.  Sometimes you have to get more technical in order to simplify. Let me see if I can give you an analogy for clarification.

It’s like gas in your car.  If your Shagging Station Wagon just sits in the garage collecting dust, it doesn’t need gas.  Loading up on starchy carbs is like trying to fill up a full tank.  It just spills over the side.  In the human body, overspill equates to body fat storage, and a host of other negative effects — like elevated triglycerides, cholesterol, and insulin resistance.

However, if you drive a Bad A$$ Ferrari around town every day, sometimes for long mileage, you have to fill up the tank often.  If you don’t, you will run out of gas.  An empty tank in the human body equates with becoming depressed, lethargic, irritable, impairs performance; leads to muscle loss, stubborn fat, non-functioning wieners, frustrated that despite dieting your body is not changing, etc.

Make sense?

For those who fear the carb during fat slashing phases, just remember that total calories are still the most important step.

If you strength train while maintaining a relative calorie deficit, you can still include some starchy carbs in the diet while losing significant amounts of body fat.  The best part is you get better support of that anaerobic training, better energy, better muscle retention, don’t screw up your metabolism, don’t set yourself up for huge post-dieting rebounds, and maintain natural hormone production.

Why am I so passionate about this fight?  I suffered a lot of the drawbacks of combining low-carb diets with high intensity training myself.  I hope to help people avoid the same mistakes and struggles I went through.

CARBONOMICS

“Carbs” tend to get a bad name because of the ones most people emphasize in the typical Y2K American Diet.

Concentrated sources of fructose (sugar, high fructose corn syrup) are metabolically disastrous in the body and can lead to insulin resistance, diabetes, and rapid fat accumulation.

Many are allergic or sensitive to gluten (wheat, rye, barley).  This can lead to gastrointestinal distress, fatigue, body fat, bloating, and water retention.

Paleo nutritionists refer to a group of compounds collectively as “anti-nutrients” (lectins and phytates found in most grains, cereals, legumes).  These can lead to gastrointestinal distress, and impair protein and mineral absorption.

The key is adding back in the right “types” of carbs to an anaerobic athlete’s diet.

japanese diet

That’s why I use what I call the Traditional Japanese Village Diet Template.  It is just as cheesy as the Caveman theme, but also just as easy to remember, thus making it a great educational tool.  It is really just a Paleo Diet with the addition of rice and root vegetables as your primary starchy carb sources to support anaerobic training.

TAPPING OUT

By now, you’ve either learned something useful or are sick of me rambling. Either way, I got to take a piss.  So lets say Aloha, and call it a day

Keep in mind, most of the above is “da why”.  The “what to do” is simple.

If your goal is fat loss, get in a calorie deficit and eat adequate protein to support your lean muscle mass.

If you’re sedentary or only perform low-intensity/aerobic exercise, lean more towards the lower-carb, Paleo Diet template.

If you perform high-intensity anaerobic activity on a consistent basis, lean more towards The Japanese Village template.

– – – – – – – – – – – – –  End of Article – – – – – – – – – – – – –

Nate-Miyaki I highly recommend you check out Nate’s full blown diet plan, called Half Day Diet.

He takes all the guesswork out of macronutrient ratios and gives a phenomenal approach to staying lean year-round.

Thanks for the article Nate!



How Many Carbs Per Day to Lose Body Fat? It Depends… was originally published at LINK






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Eating to Increase Your Metabolism [Pt 2]

In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism. Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance. […]

In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism.

Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance.

I’m convinced that most overweight people are just a few consistent habits away from being slim.]

Stuck at Current Weight On a Low Calorie Diet?

Being unable to lose weight while eating 1,200-1,800 calories per day is a rough spot to be in.

Where do you go from there, especially if you are already exercising? This is a common problem for people who go into a diet and exercise program when they are leptin resistant, insulin resistant, and have a chronically slow metabolism.

Life Isn’t as Colorful With a Slow Metabolism

Here’s are some of the potential issues.

  • Lower testosterone levels / lower sex drive.
  • Slowed digestion causing problems like gas and bloating.
  • More likely to store body fat when eating in excess.
  • Lower body temperature.
  • Lower energy levels.
  • Moodiness and or depression.

Prepping the Body to be Able to Lose Fat Easily

My advice to anyone who gets stuck losing those final 10-15 pounds of fat before summer is to spend the next two months repairing your metabolism.

With a raging metabolism it is possible to create a strong calorie deficit while eating many more calories than you have in the past. Wouldn’t it be cool to drop body fat eating 2,500 calories per day instead of 1,500?

[“You’re coming in too low Cougar! You’re too low!” – Top Gun]

Measuring Your Metabolism With a $10 Tool

The way to test your metabolism is to measure your body temperature first thing upon waking in the morning. It supposedly is most accurate with an armpit thermometer.

  • Warm the thermometer in your hand for 30-60 seconds.
  • Stick the thermometer in your armpit for 30 seconds, then turn on.
  • Take a couple readings in each armpit.
  • The highest reading will be your basal temperature for the morning.

The ideal range is between 97.8 and 98.2 degrees when measuring temperature first thing upon waking.

th41348657559omron-flex-temp-digital-thermometer[1]

The 2 Month Gameplan to Get Your Metabolism Raging

  • Eat 3 Meals Per Day: I’m a big fan of intermittent fasting, but I recommend taking a break for 2-3 months. When you reintroduce it, it will work like gangbusters. Eat 3 meals per day. Eat as soon as you wake up, eat at lunch time, and eat at dinner time. If you are someone who is accustomed to eating small breakfasts and lunches, you should make those meals larger than normal.
  • Eat Plenty of Carbs With Every Meal: Eat yams, sweet potatoes, oatmeal, rice, corn, etc. This isn’t the time to follow a paleo diet. When your metabolism is boosted and your morning temperature is consistently in the ideal range, you can cut back on carbs at that point.
  • Eat Until You Are Full and Avoid Hunger: Let your body know that there will always be a constant supply of food, so it will eventually store less and less of this food as fat. Your body will burn at a faster rate (increased metabolism) to meet the increased calories coming in.
  • Limit Caffeine and Alcohol: Try to reduce coffee and alcohol intake for these 2 months. This will speed up the time it takes to get your metabolism burning more calories per day.
  • Lift Weights With Minimal Cardio: You want to minimize cortisol if your metabolism is below optimum levels. Ditch the cardio until your metabolism is back to a normal level.

“Won’t I Get Fat By Increasing Calories?”

You most likely will gain a bit of fat at first when increasing your intake of calories. You are taking a step back to make it easier to lose weight when you do finally reduce the calories a bit.

I’m not a fan of bodybuilder style “bulking and cutting”. I do like how their bulking period resets their metabolism, but believe the same positive benefits can happen without adding tons of excess fat.

 Chronic Low Calorie Diets Can Age People

The problem with staying lean by consuming 1,000-1,500 calories per day is that you simply lack nutrients to keep your body working properly. Problems occur like dry skin, thinning hair,  lack of sex drive, brain fog, cold hands and feet, etc.

Wouldn’t it be better to be able to maintain your ideal body weight at 2,500 calories instead of 1,500? With a healthy metabolism this is possible.

Eat Like Your Grandparents Did for the Next 2 Months

  • Protein, Carbs, and Fat with every meal.
  • 3 meals per day.
  • Limit omega 6 fat sources like vegetable oils and peanut butter.
  • Cook with coconut oil, butter, or olive oil.
  • Limit sugar and high fructose corn syrup.
  • Eat plenty of fruits and vegetables.

[Omega 6 rich vegetable oils are a food you are going to want to limit as much as possible. I’m trying to ween myself off of chips and fries, since they are cooked in vegetable oil.]

2 Foods to Avoid To Correct a Damaged Metabolism

The main two foods to avoid during these two months are vegetable oils and high fructose corn syrup. You also want to limit foods containing these ingredients.

The problem with both of these foods is that contribute to inflammation which contributes to leptin resistance, insulin resistance, etc. Olive oil, butter, or coconut oil are your best choices for cooking.

For Those Who Want a More Detailed Explanation

Matt Stone is the go-to-guy when it comes to increasing your metabolism through diet. His 170 page $19.95 ebook, 180 Degree Metabolism, explains all of this in much greater detail than I can in a blog post. That being said, the game plan I outlined above will work well.

Note: In part 3, I will cover how to ease you way into a calorie deficit to lose fat without messing up your metabolism. I still believe in short term low calorie diets to lose the last 5-10 pounds, but nothing over 1-2 months long.

Click Here for Part 3…



Eating to Increase Your Metabolism [Pt 2] was originally published at LINK







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Finally! How to Tell if a Supplement is Worth Taking.

For the past six months I’ve been researching supplements extensively. You see, I am in the process of starting a supplement company. My goal is to only offer supplements that are proven, beyond a shadow of a doubt, to provide immense benefits for the customers who purchase them. During my research, I stumbled across a […]

For the past six months I’ve been researching supplements extensively. You see, I am in the process of starting a supplement company.

My goal is to only offer supplements that are proven, beyond a shadow of a doubt, to provide immense benefits for the customers who purchase them. During my research, I stumbled across a guy named Sol Orwell. He has created the first non-biased guide on the subject of supplements. I’m actually using all of the findings in his guide to decide what supplements I want to offer through my company.

Sol took the time to do an interview where I picked his brain about supplements and the supplement industry.

Preview: He isn’t a fan of multi-vitamins, fat burning supplements, glutamine, and many other high-selling popular products. At the end, he even reveals what he takes and has his parents take as part of their supplement program.

Question 1: The first thing I did when I read your guide was look up two mega-selling supplements recommended by Dr. Oz. Your research found them to be a waste of money. Why do you think he recommends this stuff?

I recently posted on Facebook that people should stick to their domain of knowledge – the area they live and breathe. For Dr. Oz, that means cardiothoracic work.

The problem is that nutrition and supplementation has nothing to do with his domain of knowledge. Couple that with the media’s drive for sensationalism (the more attention the better), and you get Dr. Oz’s whacky recommendations.

It’s in his interest to always have something shiny and new to recommend, regardless of any solid evidence.

I’ll use an example to show how removed from science he is: Dr. Oz has a page on how artificial sweeteners cause cancer. That page links to one study as proof. But if you click on that study and read the actual conclusion:

“In conclusion, therefore, this study provides no evidence that saccharin or other sweeteners (mainly aspartame) increase the risk of cancer at several common sites in humans.”

Yeah. If he can’t even read the studies he cites as his proof, it’s simply not worth bothering with him.

Question 2: I’m taking a stack of Amino acids at night and an hour before working out. It is suppose to boost HGH. I haven’t noticed a difference and consequently, your research proves that these supplements have negligible effects. How can supplement companies get away with exaggerating the effectiveness of a product?

Because concise language (as used in scientific research) does not equate to our every day usage.

An example makes this clear: If I make $100.00 per hour, and I get a raise of 10 cents/hour, I have indeed, technically, gotten a raise. But is the raise actually useful? Nope.

And that’s what’s going on here. Do these products boost HGH levels? Sure. Do they actually boost them in a meaningful way? Nope!

So technically they aren’t lying to you, but they aren’t giving you the full story either.

The other way supplement companies can make such egregious claims is by not telling you what the actual study was. For example, glutamine is a highly recommended muscle builder. In petri-dishes, the more glutamine you can pack into a muscle cell, the more it grows! Sound awesome right? In the real world (aka our bodies), the small intestines and liver horde the glutamine for themselves, and very little actually gets to the muscle cells.

So the marketing talks about how the more glutamine your muscle cells the more they grow, without ever actually mentioning that unless you are injecting it directly, that will never happen!

Question 3: What is a little known supplement that you have found to be effective for fat loss? For building muscle?

Hate to be the bearer of bad news, but just like our previous HGH example, you can find a ton of supplements that make a small difference, but no supplement that legitimately burns fat loss.

For building muscle, creatine is the one proven supplement – it’s safe, it’s cheap, and it works. I even make my own mom take it!

Otherwise, honestly, a good workout program, nutrition, and sleep are critical. It’s amazing how people will go out, get drunk, get 4 hours of crappy sleep, and then come to us asking for a supplement to help them. Get those three things in place first!

Question 4: You have an interesting opinion about multivitamins. Do you mind sharing that?

Multivitamins have two major problems:

1. They tend to underdose stuff you actually need, and they overdose on stuff you are getting enough of already. This is marketing – it sounds impressive to have 10000% of the daily RDA of vitamin C. Does it matter? Nope! Is vitamin C hard to get? Nope!

2. There is also physical constraints. A pill can only be so large, and it can only hold so much of a supplement. Think about it this way – you can buy vitamins A B C D etc as separate pills. And now they are compressing all of those individual pills into one? No way you can do that without underdosing.

We do believe that supplements work, but for specific health goals. For example, if you are diabetic, berberine is amazing – it helps lower blood sugar without ever making you hypoglycemic.

Peppermint oil can help with IBS. Bacopa can help with your memory. Dozens of supplements have notable effects in specific situations.

Supplementation should be targeted, not done with a one-size-fits-all approach. That is the way to optimal supplementation (and also not wasting your money!)

Question 5: What supplements do you see a lot of people wasting money on?

Alas, the most popular ones it seems.

Tribulus terrestris – the #1 testosterone booster.

Here’s the thing – when your testosterone goes up, your libido tends to go up. Unfortunately, the inverse is not true – you can have an increase in libido without an increase in testosterone.

And that’s what trib is. It’s actually a virility agent – it helps boost your libido. But it has been repeatedly found to have no effect on testosterone levels.

Glutamine – the most popular amino acid.

As I covered before, glutamine, if you can get it into your muscle cells, helps your muscles grow. But if you consume it does it actually get to those muscle cells? Nope – your small intestines end up hoarding it for itself.

The only time glutamine really helps is if you have severe burns. So severe that you’re in the hospital. Otherwise, don’t bother.

Glucosamine – the most popular joint-pain reliever.

Every time someone says their joints ache, someone will say that glucosamine works.

There is literally no evidence that glucosamine works. Even more damning is that only the sulfate version ever seems to “work,” which leads to the hypothesis that people without enough sulfur in their diet may be getting joint-related pain.

CLA – a fat that is supposed to help burn fat.

While I mentioned how glutamine is a great example on the differences between petri-dish studies and actual human studies, CLA is a great example on the differences between mice and humans – it works potently in rats and mice, but it fails in humans (in fact in a few studies it caused people to gain fat!)

Our approach to supplementation is simple – figure out what health goals you have, and then see which supplements help (and which don’t). The one-size-fits-all approach is not the way to go.

Question 6: Last question. What supplements do you take?

I take (and make my parents and my significant other take):
– Vitamin D (we live in Toronto, which means a lot of rain/snow, and not a lot of direct sun exposure)
– Vitamin K (vitamin K in high doses has been proven to help with artery and bone health)
– Creatine (makes you stronger, and even has neurological benefits)

Those three are cheap, safe, and proven to work.

I personally do not take fish oil because I love to eat smoked salmon. My mom doesn’t, so I have her take fish oil.

When I’m stressed, I do take rhodiola rosea (it’s an adaptogen, so it helps de-stress). This is an example of the targeted supplementation I was talking earlier.

That’s it for me. I also make my parents take berberine and spirulina, as both are excellent general health agents for people who are middle-aged (again, targeted supplementation).

331This is not a typical ebook!

Every day, at 5am EST, their internal systems extract data from the complete Examine.com database (which features over 20,000 scientific studies) to obtain the relevant human data and re-create The Supplement-Goals Reference Guide.

This Guide is now my go-to source of supplement information. There really is no need to look further…it has the most up-to-date information and is created by a team of non-biased researchers. I can’t recommend it highly enough if you take supplements.

Get it Here —> The Supplement Goals Reference Guide



Finally! How to Tell if a Supplement is Worth Taking. was originally published at LINK







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System Athletica and Dynamic Isometric training

Check out this track from System Athletica which offers an uncommon training technology referred to as dynamic isometrics. This style of movement stimulates the brain through co-ordination, agility, timing, footwork (the dynamic principles) and works the physiology through progressive overload (isometrics) not to mention the overabundance of the squat and lunge primal patterns which are […]

Check out this track from System Athletica which offers an uncommon training technology referred to as dynamic isometrics. This style of movement stimulates the brain through co-ordination, agility, timing, footwork (the dynamic principles) and works the physiology through progressive overload (isometrics) not to mention the overabundance of the squat and lunge primal patterns which are done without spinal compression. As we get older we get slower, our footwork ability decreases, our coordination diminishes and our ability to “fire” certain muscle groups “at will” heads south as well. If you are serious about your movement future forget the vanity style training and do yourself a favour, add these tracks to your routine and notice the benefits. Things like stair climbing, getting out of bed easier, decreased lower back issues from compression, increased neurological adaptation to coordinating your feet under your body are all common feedback we have received over the 10+ tears we have been sharing this style with participants. Oh and by the way, if you do this stuff at a good level, you will see great muscular benefits as well, so the vanity muscles become part of the natural process. Have fun!

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System Athletica and Dynamic Isometric training was originally published at LINK