Insulin is a hormone created in the pancreas that allows your body to effectively use glucose (sugar) from the foods you consume. Insulin has the ability to regulate blood sugar levels, keeping them from plummeting too low, or increasing too high and too quickly.
I have heard insulin described as a key, like the one you use to unlock your door. You insert the key (insulin) into the keyhole (insulin receptor) to allow people (glucose) into your home. This glucose that has now been led in will be used as energy or stored in the liver to be used later, or stored as adipose body fat tissue.
Insulin’s anabolic properties come in the way of transporting nutrients and amino acids to muscle tissue. If these nutrients are shuttled primarily into muscle cells the muscle grows. Insulin also stimulates mTOR and protein synthesis, a process necessary for growing new muscle tissue.
For insulin to be truly effective the body needs to use it efficiently and stay sensitive to its effects. When the body becomes insulin resistant it becomes burdened with attempting to use insulin in an effective manner, but essentially does not know how. The cells have an inability to absorb glucose, causing a number of concerns. This is actually what eventually leads to type II diabetes.
For bodybuilders and weightlifters, insulin resistance can put a pretty large damper on your ability to reach your goals. We typically tend to eat more than the average person, and as such we are becoming more and more insulin resistant. The more calories consumed, the more insulin is released causing a large amount of glucose to be stored as body fat. This inefficient use of glucose will not only make you fat, but will also prevent you from putting on additional muscle mass. Once insulin is present too frequently it downregulates the amount of insulin receptors.
The opposite of insulin resistance is insulin sensitivity, which is much more conducive to bodybuilding. Staying insulin sensitive will allow the body to secrete just the right amount of insulin and use glucose in the most effective way possible. Insulin sensitivity is the sensitivity the body has to insulin, and not necessarily just the amount of insulin. It’s an efficiency mechanism with more qualitative properties than quantitative. Meaning, you do not have to have a large amount of insulin release to be insulin sensitive.
So, we know that insulin sensitivity is good and insulin resistance is bad. How can we increase our body’s sensitivity to insulin?
#1 – Keep Carbohydrates Under Control
Carbohydrates are converted to glucose once consumed and in the body. That glucose then is used in the body either as fuel or fuel reserves (fat). As bodybuilders, we tend to take things to the extreme, carbohydrate consumption included.
The type of carbohydrate source could also have an effect on insulin sensitivity. Higher glycemic carbs tend to be digested much quicker than lower glycemic. They arrive into the bloodstream too quickly in the form of glucose that it causes an elevation in insulin. Lower glycemic carbs move through the digestive system much slower, utilizing insulin much more efficiently without causing a drastic spike.
Consuming lower glycemic carbs most of the day is a good way to keep insulin sensitivity high. These lower glycemic carbs will give you sustained energy throughout the day without causing a spike in insulin or blood glucose levels.
Higher glycemic carbs should be consumed immediately post workout. Glucose uptake will be highest at this time and your body is the most insulin sensitive following exercise.
You also want to make sure you are not getting too out of control with your overall carb intake, whether that be in the form of high or low glycemic carbs. The body will get accustomed to the constant influx of carbs, causing insulin resistance.
#2 – Use Glucose Disposal Agents
Glucose disposal agents basically help your body more effectively use glucose. They are nutrient partitioning compounds, ensuring glucose arrives to muscle cells and not stored as fat. GDAs also work to keep blood sugars and insulin at stable levels. These products and ingredients work to act as an insulin mimetic. When we consume carbs the body tends to secrete excess insulin, oversaturating the body in muscle and fat cells. GDAs help to ensure these sugars do not arrive there too quickly or oversaturate these cells.
The nice thing is, you can find safe products like these to take without having to take harsh prescription drugs such as metformin. A product like Redcon1 RPG is a great choice when it comes to a very effective and safe GDA product.
Berberine has been shown in many different studies to be more effective than metformin. Berberine is a natural ingredient extracted from a variety of different herbs. It has also been shown to lower cholesterol and can improve intestinal health. Berberine mimics insulin activity by increasing glucose uptake for a period of time after ingestion. It creates a hypoglycemic response making the use of glucose more effective without the need for excess insulin. This alone creates insulin sensitivity by reducing the need for extra insulin to be excreted by the pancreas.
Another effective glucose disposal agent is cinnamon, also working as an insulin mimetic. Cinnamon has the ability to convert glucose and sugars to be used within muscle cells.
Gymnema sylvestre powder has the ability to reduce overall blood sugar levels, but can also help in sugar cravings. Taking this before a heavy carb meal will help lower blood sugar levels, leaving the body in a conducive state to remain insulin sensitive.
Those are the main GDAs found in most products, while Redcon1 RPG also includes alpha lipoic acid, bitter melon powder, banaba leaf extract, and paradoxine.
#3 – Carb Cycling
We touched on the effectiveness of keeping carbs under control, but what if we could manipulate the diet so that you can still consume large amounts of carbs without becoming insulin resistant, while also increasing sensitivity?
Over time increased insulin levels will begin to lose potency, effectively leading to insulin resistance. This is also what happens when carb intake is constantly elevated. Think of this like taking pre workouts. When you first begin taking pre workouts they are amazing and you get crazy energy. Over time they become less effective and you eventually build a tolerance to the stimulants. Now cycle that pre workout every once and awhile and you can still get a pretty decent kick from it. Carb cycling works the same way, if you think of insulin like the stimulants found in pre workouts. You know that pre workout will give you a boost, but not if you take the same thing every single day for months on end.
By manipulating carbohydrates we can get this same effect with an insulin response that will be used efficiently. So, for example, you may have two days of lower to moderate carbs, then one day with a fairly high amount of carbs. This keeps your body out of homeostasis and keeps insulin receptor activity high. This can be used in any stage of dieting, whether it be bulking or cutting. Obviously, a low day in a cutting phase will be much lower than it would be during a bulking phase. The key is to continually switch things up and not allow the body to become too accustomed to the insulin response needed for higher carb consumption.
#4 – Apple Cider Vinegar
Yes, that same fad product people are using to “lose weight” does have some effectiveness in keeping the body insulin sensitive. Apple cider vinegar has the ability to lower overall blood sugar, allowing the body to remain sensitive to the effects of insulin.
Studies have shown that consuming this before a high carb meal can improve insulin sensitivity, blood sugar levels, and insulin responses as high as 19 percent. The interesting thing about apple cider vinegar is that the diet can remain the same, but when taken this has been shown to help increase insulin sensitivity regardless of dietary changes. Essentially this works as a glucose disposal agent, but apple cider vinegar does have many other health benefits such as detoxifying and digestive health.
#5 – Train with Intensity
Seems like a no-brainer here, but exercising, especially with moderate to high intensity, will greatly increase insulin sensitivity. 70 to 90 percent of glucose in the bloodstream will eventually arrive in the muscle cell. Exercising can actually increase this number up to 24 hours post workout.
One study showed that for every 10 percent increase in muscle mass, an 11 percent decline in insulin resistance occurred. That is a pretty hefty number when you think about the ratio of muscle to glucose uptake. Now, a 10 percent increase in muscle mass is quite a large amount of new tissue gained, but you can break it down on a smaller scale as well. Intense exercise also increases uptake of protein and enzymes that signal insulin receptors in the body.
Cardio, especially high intensity interval training (HIIT), can also improve insulin sensitivity. It’s best to combine some form of cardio with weight training to improve insulin sensitivity, especially in a dieting phase or consistent caloric deficit.
Insulin sensitivity is extremely important in achieving your physique goals, as well as your health goals. Maximize the amount of muscle gained, while minimizing fat gain by being diligent with diet and following these guidelines to help ensure insulin is being utilized in the most effective way possible. Harness the power of the most anabolic hormone in your body, while reducing the negatives associated with it, and you will make progress like never before.
-Daniel Henigsmith
]]>Different goals will require different diets. For example, a bodybuilder prepping for a show may diet differently than someone who is just preparing their body for vacation. Whatever your reason is for dieting, understanding the components of your meals will help greatly. Let’s take a closer look at five foods in particular, their nutritional profiles, and what exactly makes them so helpful. Afterward we’ll examine a few basic general tips for staying on top of your diet.
#1 – Chicken
Ask any number of bodybuilders what their go-to source of protein is and many will say chicken. Chicken is an excellent source of protein, with very little fat and no carbs either. Chicken meat also provides all of the essential amino acids. Each ounce will typically contain around 7-9 grams of protein with one gram of fat, totaling somewhere around 50 calories. As with all meats, it is essential to weigh your portion size after cooking rather than before. Chicken’s low sodium content is notable as well. At the end of the day any type of meat will contain the protein you need, but chicken’s leanness is its greatest attribute by far. Chicken protein is also thermogenic, which causes the body to burn extra calories during the process of digesting and metabolizing it. It’s also a highly versatile food and will easily pair with almost any other foods you’re consuming on your diet, making the goal of getting all-out shredded one bit easier. Remember to remove the skin, as this will slightly reduce the number of calories consumed.
#2 – Rice
You almost can’t say the word chicken without rice coming right after it. As an excellent source of carbs, rice is highly favored among bodybuilders. 1/3 cup will typically contain somewhere around 70 calories, with 15 grams of carbs. By its very nature rice is easy to partition into absolutely any serving size you need, making it a convenient choice for anyone chasing after a lean physique. When it comes to white rice vs. brown rice, the decision is yours alone to make. Brown rice comes with a higher fiber content but at the cost of adding extra calories. Both will contain roughly the same number of carbs, and white rice will contribute to a quicker insulin spike after consumption. Rice is also an ideal carb component for meals after working out. Your body uses muscle reserves of glycogen as fuel during a training session, and needs carbs to fill them back up afterwards. Unfortunately, not all carb sources are equal in this respect. Some evidence indicates that fructose-based carb sources replenish glycogen stores in the liver before replenishing the muscles, which is exactly the opposite of what you want after a workout. Rice is a starchy food, meaning it is made up of the simple sugar glucose, which is much more ideal.
#3 – Peanut butter
Even though you’re on a cut you’ll still need healthy fats to maintain your muscle, and that’s where peanut butter comes in. Peanut butter serves as an excellent dense source of fats, with one tablespoon alone containing around 15 grams, at the price of 200 calories. These fats are typically monounsaturated and polyunsaturated, which have the added benefit of being healthy for your heart. Peanut butter also contains numerous micronutrients such as folate, magnesium, resveratrol and vitamin E, all of which further help to benefit overall cardiovascular health. When purchasing peanut butter, quality is key. Rather than buy cheaper forms, make sure to choose organic brands (if you open the lid and there’s a thick liquid on top, you’re good to go). Larger brands of peanut butter usually involve larger amounts of saturated fat, so organic is always the way to go. Its cheap price combined with nutrient density makes it an excellent choice for athletes trying to get ripped.
#4 – Oatmeal
An alternate and comparable source of carbs would be oatmeal. ½ cup (one serving) of oatmeal contains slightly fewer calories and carbs than a similar serving of rice. While it doesn’t exactly pair with chicken as well as rice does, oatmeal can easily be substituted by the athlete who wants a varied diet or has grown tired of rice. In addition oatmeal has a far more moderate glycemic index rating, meaning it is digested and metabolized at a slower, steadier rate. It’s a source of dietary fiber as well. This helps greatly by improving your digestion, with the added benefit of keeping your appetite somewhat lower by making you feel full for longer periods of time in between meals. B vitamins, iron, zinc, and other minerals can be found in oatmeal too. It also contains phosphorus, which is helpful for encouraging healthy bone strength and maintaining metabolism. Remember, carbs are your body’s preferred source of energy. Even though you’re reducing your caloric intake, having a clean source of carbohydrates will help you quite a bit.
#5 – Tuna
There’s no better source of protein out there if you’re looking for a combination of convenience and price. Canned tuna is an extremely common (and very lean) source of protein. With around 150 calories and 30 grams of protein, tuna is an excellent addition to any diet. Its high omega-3 content packs added benefit for your heart’s health. When buying tuna, try and avoid any kinds that have been canned in oil as they will contain quite a lot of extra fat. Tuna canned in either brine or water is preferable. Tuna’s typically cheap price is very attractive as well. Just like chicken, tuna is very flexible with other foods. Make sure to purchase farm-raised tuna whenever possible. Farm-raised tuna are typically harvested at an earlier age than wild tuna, and therefore have a much lower mercury content. For those concerned about this mercury, studies have stated that a can of tuna per day is an absolutely fine amount for almost anyone. Those who want to increase their tuna intake should do so over the course of several weeks in order to allow their kidneys to slowly adjust over time.
While cutting, certain standards must be maintained throughout the diet. First and foremost, maintaining a constant caloric deficit is essential. Depending on each person’s goals, deficits of between 100-500 calories per day are typical. To decide just how much you should be eating, assess your activity level and your goals. Do your best to determine how many calories you’re burning per day, then base your diet on that and the amount of time you plan on taking.
One essential key to successfully maintaining a diet is to ensure variety in what you eat. In fact, one of the main reasons people don’t diet in the first place is because they assume dieting means loss of choice over what they eat. In fact the reality couldn’t be further from the truth. If you correctly maintain a caloric deficit while consuming adequate amounts of macronutrients, the details of your diet are your own to control. Make sure to switch up what you eat from time to time in order to keep from being tempted to cheat.
Hunger is obviously the most common reason people fail or cheat on their diets. To keep hunger at bay, make sure to stay hydrated at all times. Water contains no calories, meaning you don’t have to worry about drinking too much and going out of a deficit. Water (like fiber) will keep you feeling fuller longer. It will also keep your workouts more efficient during a time when many feel the need to slack off on training intensity. Most importantly, water is essential for digestion. No athlete will be able to reap the full benefits of the food they consume when they’re in a dehydrated state.
Remember that carbohydrates will be the main macronutrient you manipulate on your cut. This is because they are your body’s usual source of energy, and as long as carb intake remains above a certain level your body won’t dip into its fat reserves for fuel. Make sure to divide your calories up into many smaller meals each day rather than a few large meals. This ensures that your metabolism runs more efficiently and allows it to burn off extra calories throughout the day.
You can choose from any number of paths to achieve your bodybuilding and fitness goals. What matters most at the end of the day is that you stay motivated and stay consistent. Give your body plenty of time, and keep your mind focused on the end goal. Whatever route you choose to take, the results will be worth it!
Written by Trent Wozniak
]]>The best training style is the one you are probably not doing. The body and muscles constantly need new stimulus to elicit growth and progress. If you are constantly doing the same weights on bench press every Monday for the same amount of reps, for years on end, your body has no reason to adapt. When we weight train the goal is to make your body and muscles uncomfortable and adapt to the increased training stimulus. The body wants to maintain homeostasis, and without adequate stimulation the body will maintain. If you are a high volume trainer, try a low volume higher frequency approach.
2. CHANGING TRAINING TOO MUCH
Changing training styles too frequently is just as bad as not changing at all. It’s difficult to see what works for a specific individual if they are constantly changing things. It’s easy to jump on a website or look at a magazine (do people do that anymore?) and see something along the lines of “Grow Biceps 5 Inches in 30 Days.” While it’s good to change things up, too frequently changing things and you could be stalling progress.
3. OVERUSE OF CARDIO
Cardio is a tremendous tool to help burn extra calories to aid in fat loss. However, if muscle gain is the goal cardio can hinder progress. To gain weight the body needs to be in a caloric surplus, so burning extra calories will only slow down the process of gaining muscle. While cardio is great for cardiovascular health, too much of it will hurt your progress.
4.INSUFFICIENT REST
You don’t actually grow in the gym; you grow out of the gym. After training protein synthesis is upregulated for a period of about 48 hours. During this time is when you grow the most appreciable amount of muscle. When you train you are making micro tears in the muscle tissue; these tears need time to repair. Intense training is also hard on the central nervous system, slowing down progress and putting your immune system in a vulnerable position. Training depletes muscle glycogen stores that take some time to fill back out post workout.
5. IGNORING PROGRESSIVE OVERLOAD
As the saying goes, “If you want something you have never had, you must do something you have never done.” This can be directly applied to training philosophy. Just as we talked about not changing up training style, it’s also important to progress your lifts. Typically a stronger muscle is a bigger muscle. Progressive overload is a gradual increase in volume, intensity, frequency, or time. This means that loading the bar with more weight is not the only way to implement progressive overload. You could still be lifting the same amount for either more reps or more sets. The idea is to constantly progress forward to achieve the greatest stimulus to muscle tissue.
6. NOT PRIORITIZING NUTRITION
Of all the mistakes someone might make to hurt progress, this could be number one. You cannot out-train a bad diet, plain and simple. If muscle growth is the goal, undereating will only cause you to spin your wheels. You must fuel your body with the correct amount of macronutrients to recover correctly and to gain. A caloric surplus over a consistent period of time is the only way to gain weight. As well as proper nutrition, it’s important to fill in the gaps with a solid supplement regiment. Nutritional supplements help to aid with diet, but also to give you things that food alone cannot provide.
7. POOR FORM
Once again, to stimulate muscle growth the muscle must be presented with the correct catalyst. Throwing up weights you cannot control with improper form will do nothing but put your body in a position to get injured. Swinging too much on a biceps curl will take tension away from the biceps and place some of the load on other body parts. Part of progression is mastering the current weight before moving up. Progressive overload that we talked about before could also mean doing the same amount of weight, for the same amount of reps, but with better form. Time under tension and working the muscle instead of the joint will allow for faster muscle gains while also minimizing the risk of injury.
8. RELYING TOO HEAVILY ON MACHINES
The latest fad you see on Instagram these days is filling up the bars on plate loaded chest press machines. Why? Wouldn’t you stimulate the muscle more effectively using heavy compound movements such as a flat barbell press or dumbbell press? Now, machines have their place no doubt. They are safe, especially if training alone. The important thing to remember is that machines cannot completely replace free weights, but are instead supplementary movements to be used in conjunction with compound exercises.
9. FAILURE (OR LACK THEREOF)
Failure is necessary when it comes to making optimal progress in the gym. You need to reach muscular failure occasionally to elicit the greatest amount of muscle damage and then in turn muscular growth. Dorian Yates said “I’m not really good at knowing where 85 or 90 percent is. I only know where 0 and 100 percent is.” You must reach that 100 percent of training to see your body reach its full 100 percent potential.
10. MARATHON WORKOUTS
If you are training as hard and as intense as you can, there is no reason why it should take you three hours to train. Your training is severely lacking something if you can complete marathon type workouts. Someone once said “If you can text in between sets you are not training intensely enough.” This also goes back to rest and your body’s ability to recover. If you are training with the right type of intensity then it should not take you more than 90 minutes to complete a session.
-Daniel Henigsmith
]]>Admiration. Fear. Disgust. Such terms often accompany an egregiously muscular physique. For better, or for worse, the general public remains enamored at the sight of a sidewalk cracking specimen despite any moral or aesthetic reservations they may carry. The need to even reference “morals” only exists due to the persistent demonizing of steroid use commonly associated with bodybuilders. More often than not the sheep of society will discredit a well-developed physique as nothing more than fictitious mass inflated by chronic drug abuse. These rampant displays of ignorance are a significant contributing factor for the sport’s inability to garner societal acceptance and financial interest from more conventional corporate contributors. A near-sighted perspective when considering that their absence places an inhibition on further athletic advancement beyond its current limitations. The policy in and of itself is contradictory to the very heart of competition. Competitors – true competitors, not mere participants – aspire to reach new tiers of human physical performance and despite many wasted pennies at the wishing-well, the viability of X-Men style genetic mutations is beginning to look bleak. If mainstream audiences continue to expect furthering degrees of superhuman abilities then they must come to understand the need for a superhuman physiology.
It is hardly news worthy to comment that PEDs(Performance Enhancing Drugs) exist at the upper echelon of nearly every competitive activity known. Yet, the populace is dumbfounded upon discovering that their favorite athletic icon has been dabbling in “extracurricular” supplementation between batting practice. Bodybuilding’s double-edged sword is its lack of subtlety regarding the more illicit elements that accompany it. Bombastic displays of freakish mass do little to quell steroid accusations, which, in truth, are usually correct. Consequently, bodybuilding is self-defeating by nature and continually fails to infiltrate sports programming networks or any significant level of mainstream exposure. Although Kai Greene has seen some success outside of wearing posing trunks, his reach is still quite limited when compared to the charismatic career of Arnold, who’s classic lines were befitting of Hollywood.
Despite the bastardization that stems from its use, steroids are more often than not referred to with a positive connotation in present day culture. Simply attach “on steroids” to the end of a noun and it instantly resonates a complimentary tone. Although the concept of needle-based drug usage will remain taboo around the dinner table, the popularity of PEDs within the fitness industry is higher than Snoop Dogg could ever hope to be. Ever since the Archduke of Anadrol, Bostin Loyd, expunged the extreme nature of bodybuilding culture, online forums have essentially transitioned into a pissing contest of Tren and Superdrol. This poses a quandary of a question: take the plunger and get country big or stand around in an extra schmedium tank top while wearing your D.A.R.E. sticker from middle school? Fortunately you do not need to compromise your childhood ethics in order to obtain a God-bod. For all their physically potentiating prowess, the novelty of risqué ‘roid usage wears faster than vital health markers.
Satire aside, there are notable anabolic alternatives presently available on the market. DHEA based prohormones have seen a surge in popularity since DASCA all but razed grey-area designers entirely. Traditionally, DHEA compounds have been overlooked due to being far less cost effective than their more readily active counterparts. Supplement industry innovator, Redcon1, however, has released a well-rounded line of these prohormones that afford the modern iron monger supraphysiological gains without supraphysiological side-effects. By introducing an ingenious Liposomal delivery system into its formulation, Redcon1’s SOMAL products are capable of achieving a standard of bioavailability nearing one-hundred percent. This exceptionally high conversion rate into the target compound allows users to experience the benefits of exogenous hormone usage without compromising the monthly food budget. Those who desire sheer mass and aggression would be wise to sample the tantalizing taste of SOMAL-4’s final form, Testosterone. As the predominant male hormone, no other compound shares its muscle potentiating effects. Alternatively, individuals who prefer less dramatic, leaner mass gains should reference SOMAL-1. Although a structural derivative of Testosterone, the introduction of 1-Testosterone via SOMAL-1 does not raise estradiol or impart a sudden spike in weight gain to the degree that Testosterone does. Rather, it exhibits a high binding affinity for androgen receptors that grant it superior strength enhancing properties, which makes its use advantageous in both bulking and cutting applications.
Rest assured, these two-stepping precursors meet all legal compliances despite their renowned effects on strength and mass acquisition. Lunge your way over to Redcon1.com, or download the app, to learn how SOMAL-1 and SOMAL-4 will allow you to reach your highest state of readiness.
]]>Bergamot is a citrus-scented essential oil extracted from the Citrus Beragamia tree, a native of Southeast Asia, but can now be found primarily in Italy and along the Ivory Coast. It is a popular aromatherapy oil and widely used in perfumes and colognes. Extraction and Application: Bergamot is extracted by pressing the oil from the rind of the fruit. Bergamot can be used as incense or in a vaporizer. It can also be diluted with bath water or blended with massage oils. Aromatherapy Uses: Bergamot is used to treat stress, depression, anxiety, anorexia, and a number of infections including skin infections like psoriasis and eczema. It is used to stimulate the liver, digestive system and spleen, and provide an overall lift to those suffering from a general malaise. Caution: If applied directly to the skin in its pure form, Bergamot can potentially burn the skin especially in sunlight. It is advised to stay out of the sun when using this oil.
Cedarwood is a woody-scented essential oil that comes from the Juniperus Virginiana tree native to North America. It has been around for thousands of years, dating back to the ancient Egyptians, and is thought to be one of the first essential oils ever extracted. Extraction and Application: Using steam distillation, the oil is extracted from cedar woodchips. Cedarwood aromatherapy oil is yellow in color and can be applied via vapor inhalation, as a massage oil blend or mixed with facial creams. Aromatherapy Uses: Cedarwood oil is often used as a calming agent to help alleviate stress and anxiety. It provides a spiritual lift. It also plays a role in aiding respiratory problems as well as skin issues. Use Cedarwood to help ease urinary tract infections, too. Caution: In its highly concentrated state, Cedarwood can irritate the skin if applied directly to it. It also should not be used during pregnancy.
Chamomile, widely known for its soothing characteristics (particularly in tea), is extracted as an essential oil from the leaves of the flowering plant of the same name. There are two types of Chamomile plants, the Roman Chamomile and German Chamomile. The aromatherapy oil can be extracted from both varieties, but healing properties are slightly different. Extraction and Application: Chamomile oil is extracted from the flowering leaves via steam distillation. Both varieties of Chamomile can be blended with massage oils, used in steam or vapor therapy or mixed with lotions and creams. The Roman variety of Chamomile can also be used in mouthwash as an analgesic. Aromatherapy Uses: Many of the following properties are consistent in both Roman and German Chamomile, unless noted otherwise. Chamomile is a powerful calming agent, as well as antibiotic, antiseptic, antidepressant and overall mood lifter. The German variety is often better suited to battle inflammation, specifically urinary tract and digestive inflammation. Both also have analgesic properties and can help to eliminate acne. Caution: Avoid during pregnancy and if allergies to Ragweed are present.
Eucalyptus oil comes from the Eucalyptus tree, native to Australia. It has a powerful scent and is easily recognizable. As an essential oil, Eucalyptus is an effective agent against respiratory diseases. It also has the ability to enhance concentration. Extraction and Application: Eucalyptus oil is steam distilled from the leaves and twigs of some Eucalyptus trees (there are more than 500 varieties). Aromatherapy Uses: As mentioned above, Eucalyptus is a powerful treatment against respiratory issues. In addition it is used as an antiseptic, antispasmodic, decongestant, diuretic and stimulant. It also has cooling properties, which gives it deodorizing characteristics; therefore, it helps fight migraines and fevers. This cooling capability also helps with muscle aches and pains. Caution: Women who are pregnant or breast-feeding should avoid using Eucalyptus, as should individuals who suffer from epilepsy. Ingested in large doses can be fatal.
Sweet-smelling Jasmine is extracted from the Jasminum grandiflorum, an evergreen with origins in China. Jasmine is an expensive oil that has powerful healing properties; it aids with everything from depression to childbirth. It is known most for its relaxing properties. Extraction and Application: Extracting Jasmine is a little different from other essential oils, which are primarily steam distilled. Jasmine is obtained via solvent extraction, which means it results in a concrete substance rather than oil. It then must go through an extensive process whereby the flowers are placed over fats to absorb the fragrance. This process takes a number of days and yields a small amount of oil. Hence the reason Jasmine is one of the most expensive essential oils. Add some drops of Jasmine to your bath or to the vaporizer, or blend it with your favorite massage oil. Aromatherapy Uses: Jasmine has been known to ease depression and childbirth, in addition to enhance libido. Its great for respiratory problems, addiction issues, and reducing tension and stress. Caution: Overall, Jasmine is a fairly safe essential oil as its non-toxic. It can cause an allergic reaction, however. Pregnant women should avoid Jasmine.
References
The best place to start is its anti-aging properties that seem to be based around its ability to reduce cellular build up of modified proteins, and the research comes to us from three different authors: Stadtman et al, Gan et al, and Kwak et al. Stadtman stated that a number of systems that generate oxygen free radicals catalyze the oxidative modification of proteins. Such modifications mark enzymes for degradation by cytosolic neutral alkaline proteases. Protein oxidation contributes to the pool of damaged enzymes, which increases in size during aging and in various pathological states. The age-related increase in amounts of oxidized protein may reflect the age-dependent accumulation of unrepaired DNA damage that, in a random manner, affects the concentrations or activities of numerous factors that govern the rates of protein oxidation and the degradation of oxidized protein (1.) It is conceivable that stimulating proteasome activity for rapid removal of misfolded and oxidized proteins is a promising strategy to prevent and alleviate aging-related diseases. Sulforaphane (SFN), an effective cancer preventive agent derived from cruciferous vegetables, has been shown to enhance proteasome activities in mammalian cells and to reduce the level of oxidized proteins and amyloid β-induced cytotoxicity. Here, we report that SFN activates heat shock transcription factor 1-mediated heat shock response. Specifically, SFN-induced expression of heat shock protein 27 (Hsp27) underlies SFN-stimulated proteasome activity. SFN-induced proteasome activity was significantly enhanced in Hsp27-overexpressing cells but absent in Hsp27-silenced cells. The role of Hsp27 in regulating proteasome activity was further confirmed in isogenic REG cells, in which SFN-induced proteasome activation was only observed in cells stably overexpressing Hsp27, but not in the Hsp27-free parental cells. Finally, we demonstrated that phosphorylation of Hsp27 is irrelevant to SFN-induced proteasome activation. This study provides a novel mechanism underlying SFN-induced proteasome activity. This is the first report to show that heat shock response by SFN, in addition to the antioxidant response mediated by the Keap1-Nrf2 pathway, may contribute to cytoprotection (2.) The 26S proteasome is responsible for degradation of abnormal proteins and may play a role in cell survival upon oxidative stress. The indirect antioxidant sulforaphane (SFN) protects animal tissues from chemical toxicants by increasing the expression of several families of Nrf2-regulated genes. The role of induction of the 26S proteasome in cytoprotection by SFN was investigated in murine neuroblastoma Neuro2A cells. SFN enhanced the expression of the catalytic subunits of the proteasome, as well as proteasomal peptidase activities in these cells. Such treatment with SFN protected cells from hydrogen peroxide-mediated cytotoxicity in a manner dependent on proteasomal function. Inhibition of proteasome activities using pharmacological interventions significantly attenuated the protective effects of SFN against hydrogen peroxide cytotoxicity, as well as protein oxidation. Moreover, overexpression of the catalytic subunit PSMB5 enhanced proteasome function and led to elevated resistance against hydrogen peroxide toxicity and extent of protein oxidation compared to blank-plasmid-transfected cells. Pretreatment of PSMB5-overexpressing cells with SFN did not further enhance this resistance. Collectively, these results suggest that the cytoprotective effects of SFN against oxidative stress are in part due to up-regulation of the proteasome system. Therefore, inducers of proteasome expression may ameliorate the accumulation of damaged proteins associated with neurodegeneration and other diseases in whose etiologies protein oxidation plays a role (3.)
References
I also knew I couldn’t do it alone. And that’s OK to admit. Find yourself a good coach.
What is a good coach/mentor to you?
To me, a good coach makes time to listen and communicate. I know I can expect a response in a reasonable time. (No waiting anxiously for weeks for a reply. A good coach is one who won’t allow you failure. It’s THEIR opinion you come to respect. As much as you want it for you, you want it for them,and if you drop the ball, you feel like you let two people down. Their excitement is your excitement. Their motivation is your motivation. Every day, I want to not only make myself proud, but also make my coach proud. I push harder knowing she is there,pushing me. And I know as bad as I want it,she may be the only other person that wants it more for me than I do….
The quote below is a long-time favorite:
“Life’s best coaches are those who believe in you and your potential, sometimes even before you do.”
Remember this when you look for someone who is going to be in charge of changing your lifestyle.
Disclaimer: There are as many good coaches as there are bad ones, so make sure you DO YOUR RESEARCH on the best fit for you. My perfect fit is Team Bombshell with Mama Bombshell, Shannon Dey, and my personal coach, Gennifer Strobo. You have to do what’s right for you, and sometimes that requires trial and error. Do not be afraid to say what you want. You pay an expert to help you so before you go and spend hard-earned money makesure you are willing to also invest your energy and time, and sweat. (Lots of sweat.) At the end of the day, YOU are still the one that must follow instructions. No one can make you get out of bed, food prep, or go to the gym. But a good coach sure can make you feel accountable! No matter how you do it – self-motivation or hiring help, DO IT FOR YOU!
A more direct study from Xu et al looked at how TB500 accelerates overall rates of wound healing. A prokaryotic vector harboring two complete Tβ4 genes with a short linker was constructed and expressed in Escherichia coli. A pilot-scale fermentation (10 L) was performed to produce engineered bacteria and the Tβ4 dimer was purified by one-step hydrophobic interaction chromatography. The activities of the Tβ4 dimer to promote endothelial cell proliferation, migration, and sprouting were assessed by tetramethylbenzidine (methylthiazol tetrazolium), trans-well, scratch, and tube formation assays. The ability to accelerate dermal healing was assessed on rats. After fermentation, the Tβ4 dimer accounted for about 30% of all the bacteria proteins. The purity of the Tβ4 dimer reached 98% after hydrophobic interaction chromatography purification. An average of 562.4 mg/L Tβ4 dimer was acquired using a 10 L fermenter. In each assay, the dimeric Tβ4 exhibited enhanced activities compared with native Tβ4. Notably, the ability of the dimeric Tβ4 to promote cell migration was almost two times higher than that of Tβ4. The rate of dermal healing in the dimeric Tβ4-treated rats was approximately 1 day faster than with native Tβ4-treated rats. The dimeric Tβ4 exhibited enhanced activity on wound healing than native Tβ4, and the purification process was simple and cost-effective. This data could be of significant benefit for the high pain and morbidity associated with chronic wounds disease. A better strategy to develop Tβ4 as a treatment for other diseases caused by injuries such as heart attack, neurotrophic keratitis, and multiple sclerosis was also described (9.) Even further studies show its ability to further increase strength, endurance, and reduce inflammation. Sosne et al states within their abstract “Thymosin beta 4 (Tβ4) is a low molecular weight protein present in all cells except erythrocytes. Although Tβ4 is the major monomeric actin-sequestering peptide in cells and can depolymerize F-actin, evidence is mounting to support the idea that it has multiple, seemingly diverse, cellular functions. In cornea, as in other tissues, Tβ4 promotes cell migration and wound healing, has anti-inflammatory properties, and suppresses apoptosis. In this review we discuss the current state of knowledge regarding the effects of Tβ4 in maintaining the healthy, functional cornea. The clinical implications of the use of Tβ4 as a wound healing and anti-inflammatory agent are discussed.” Read more about TB500’s role in inflammation and other beneficial properties below in the reference section (10.)
In conclusion, these two peptides have a tremendous ability to help up-regulate healing rates (however their long term effectiveness and side effects have yet to be determined.) In terms of practical application, many literature and anecdotal evidence reports show that dosing BPC-157 at 1-10mcgs per kg of body weight daily and TB500 at 2mgs twice per week to be a very effective starting point. Your optimal dosage will completely be dependent on how well or how poorly you metabolize these compounds so some trial and error will be required. BPC-157 is systemic where as TB500 should be applied as close to the injured area as possible. Now go out, read more literature on these two amazing peptides, and make an informed decision for yourself as to whether or not this is something that can benefit your athletic and recovery endeavors.
References