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

Beginning with DC training, we must understand the basic principles first and foremost. This section is directly taken from Dante Trudel:

• Strength Gains via Heavy Progressive Overload – In order to incur new muscle growth, one must consistently provide the stimulus for adaptation to occur. By increasing weight on the bar over time, the muscles must adapt (grow) to be ready for the new stimulus (heavier weight).

• Low Volume / High(er) Frequency Training – Low in volume when compared to traditional bodybuilding splits. DC Training focuses on hitting each body part every 4th or 5th day as opposed to every 7th day in a typical bodybuilding split

• Rest-Pause Sets – 3 sets with an aim for 11-15 reps total per body part on any given training day.

• Extreme Stretching – After the work set is over, the trainee performs a loaded stretch for a total of 60-90 seconds.

• Periodization – Blasting and Cruising.
You are training 3 non-consecutive days per week rotated in the ABA BAB fashion. Week 1 workouts would land on Monday, Wednesday and Friday rotating ABA and then for Week 2, the workouts switch and rotate BAB. For each specific focus you pick only 1 exercise for that day. On A day, you might pick bench press for chest, cable pushdowns for triceps, DB presses for shoulders etc. On B day, you would pick a movement for biceps, calves, quads, hamstrings etc. Every exercise utilizes the rest pause method except the exercises for quads, calves and back thickness. For quads, if one chooses to do squats, they would perform 1 straight set of 4-8 reps followed by a higher rep set of 20 also know as a “widow-maker.” When training calves one is advised to do 1 set of 12-20 reps with a 10-15 second pause at the bottom of each rep. Back thickness exercises consist of rack deadlifts, and row variations. The set and rep scheme for back thickness exercises are the same as for quad movements to ensure safety. Select a weight that allows one to perform 6-8 reps. For the 1st set, do as many reps as possible without going to failure. Rack the weight and wait about 25-30 seconds. Do another set getting as many reps without going to failure. Then for the 3rd set, do as many reps as possible which will probably only be 2-3 reps. Follow up the rest-pause set with 60-90 seconds of Extreme Stretching. DC Training recommends stretching the muscle group to the point of discomfort for the full time frame mentioned. Extreme stretching is supposed to enhance recovery and induce hyperplasia. Blasting and cruising is a phrase used by the DC advocates to describe the 2 distinct periods of their training protocol. Blasting is simply a period of time (6-12 weeks) where one is constantly trying to make strength gains from workout to workout. They are constantly aiming to beat the log book. Cruising is the time period (7-14days) where a trainee gives their body a break from the heavy weights and scales back their training to sub maximal workloads.

Our next program is PHAT from Dr. Layne Norton. This protocol incorporates a moderate amount of frequency with an emphasis on including different factors of hypertrophy (mainly progressive overload with heavy poundage.) There are several dozen forms of the PHAT program but the basic premise is the same. Each muscle gets worked 2x/week. The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of traditional hypertrophy orientated bodybuilding training. A very basic PHAT split looks as follows:

 ◦ Day 1: Upper Body Power

◦ Day 2: Lower Body Power

◦ Day 3: Rest

◦ Day 4: Back and Shoulders Hypertrophy

◦ Day 5: Lower Body Hypertrophy

◦ Day 6: Chest and Arms Hypertrophy

◦ Day 7: Rest

Power Days

During the first 2 days of the week you will focus on big power movements for your upper and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower body. Barbell and dumbbell presses and rows as well as weighted pull-ups for upper body. Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound movements. Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality. A good way to make consistent progress is to rotate your power movements every 2-3 weeks. A few sets of assistance exercises can be done for smaller body parts like hamstrings, calves, shoulders, and arms.

Hypertrophy Days

On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70% of your 3-5 rep max to start your workout with the power exercise you used earlier in the week. For example, if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week, then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on moving the weight through the concentric phase of the lift as quickly as possible. Do not go too heavy on your speed sets. Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness and speed and may stimulate growth as well. Even though you are using less weight, you should still be applying maximum force to it. After you finish with your speed work for the day you should train basically like you normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets. I would increase the volume of these sessions by approximately 50-75% compared to your power days. Make sure you do not over use failure on your hypertrophy days or you will burn out quickly. I only recommend going to absolute failure on the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2 reps shy of failure.

Finally, we look at Fortitude Training by Dr. Scott Stevenson which is an extremely comprehensive training system, including a dietary and nutritional supplementation approach strategically coupled to the rigorous resistance training program. FT offers two Versions of this high-frequency resistance training program that target major muscle groups either three times or four times per week . Each Version has three Volume Tiers (Tiers I, II and III) which vary the number of sets for each muscle group. FT is structured to ensured progressive overload within a system that varies the growth stimulus by including high repetition, discontinuous sets, and intensive stretching. These training variations keep the workouts fresh, injury-free, and customizable. Dr. Scott also addresses the basic conceptions and guidelines for proper nutritional and supplemental practices based off of what research we have available to us. This is the most comprehensive and complete protocol out there. Although you can customize the split many ways, a very simple one is as follows:

Day 1 Upper loading/Lower Pump sets

Back width/Back Thickness
Chest
Shoulders
Thighs
Quad/Ham
Calves

Day 2 Lower Loading/Upper Pump

Thigh
Quad
Hamstring
Adductor
Calves
Chest/Back
Shoulders/Abs
Bis/Tris

Day 3 Muscle Rounds

Back Thickness
Back Width
Chest
Shoulders
Bis/Tris
Thighs
Calves/Adductors
Abs

These are easily the three best training protocols available on the market for those who cannot afford a customized protocol (although if you understand biofeedback and auto-regulation, you can make any of these programs work tremendously. And Fortitude Training offers variations to make it easier for you.) If I had to rank them I would say that Fortitude Training is easily the best BUT also the most comprehensive and can be overwhelming for some, then followed by DC training, and leaving PHAT in third place. These protocols all emphasize progressive overload through a multitude of stimuli and rep ranges and you truly cannot go wrong with any of them!

Alex Kikel

MS, PES, CPT, Speed and Explosion Specialist Level II

Owner of www.theprepcoach.com

Diet: Well, the diet has been very extreme this week. A few days of very low lows, and one day of a very high-high day! The low days consisted of a few rice cakes and the high day was stuffed to the brim with rice and a burger at the end of the night. The low days just so happened to be over the course of the weekend we were traveling to Boca for the guest posing! Which sounds terrible but kind of worked in my favor. Having lower carbs, yes definitely hungrier, but it also keeps my body a little tighter. I was exhausted to say the very least by Sunday when we were driving home. After traveling and training and then guest posing I was plain just beat up. However, I woke up at a new low weight Monday morning and was rewarded with a huuugggeeee high carb day. So, the hunger and energy I put in over the weekend paid off wonderfully. The high day was lots of jasmine rice and cream of rice all day long, and then a double burger with fries and halo top ice cream! (was supposed to be half the pint… supposed to be). I went to bed in gastric pain, and woke up with a huge food baby. In a good way though. I felt on top of the world and went to bed a happy prepper. So moral of the diet story is to keep pushing and doing the next right move, as hard as it may seem, it’s temporary, this too shall pass and the other side if you can stick with it, is oh so abundant and sweet.

Training: Training is nothing crazy different. We may be super setting more and drop setting more to keep the heart rate higher for longer. But the typical rep range I find myself in now is 10-20 reps with shorter rest periods. Quick and intense! Something I do want to tell you guys about in regards to training that I do frequently, is mimic poses with some of the exercises I choose, as well as posing in between sets. The way I see it is, practice how you compete. The more I can choose exercises that mimic poses, the more I grow in that particular pose, essentially because I am adding weight to the pose. I find when I pose in between sets, the better the mind muscle connection becomes. And then when I go to train that specific muscle group, the proprioceptors are primed and ready to be damaged by the weight ? So in a nutshell, high volume, lots of mind muscle connection, just sculpting and getting to know my body more.

Cardio: We have switched up this week, and thank the universe for that! For the last few weeks I was doing 55 minutes in the morning, and then 25 minutes post workout a few times a week. The 55 minutes was on the stepper or step mill, and I could get into it and enjoy it, but after a few weeks of that I began getting restless and I found myself having to switch between machines to keep interested. I don’t typically do the treadmill or elliptical, most times it doesn’t get me in the zone enough. On that same token, I don’t know that I ever do steady state cardio anymore. There is always room for intervals. Like I mentioned this week we switched it up and we are doing less time, around 30 minutes and more High Intensity Interval Training on the stepper or spin bike. I personally like that better. It hurts like a frick, especially with sore legs, but there is something about the pain and intensity that really lights my spirit up. I know it’s go time, and it’s almost show time. It’s like I trust the energy I am putting in will come back as results, so every pedal I push, every step I take is harder than the last… my mind is focused, the tunes are up, bring it on.

Supplements: My new jam this week from Redcon1 is the Double Tap Powder fat burner. I have never really tried a powdered fat burner before this one, and I am a huge fan. I have been using it frequently to get me through my workouts. What I notice is that my body heats up quite a bit faster and I break a sweat quicker than if I don’t take it. I also notice an increase in energy, kind of a big increase in energy to be honest, and that is so awesome because my energy is beginning to get lower as the prep gets harder. Right now, this supplement is perfect for what I need because it keeps my workouts intense, and the name of the game for me is calorie burn with muscle maintenance. So, the thermal effects are highly sought after. I also like that it has dandelion root in it, this is great for ridding excess water, so you can see all the shreds. I like it so much Ian and I even put together a fun little special effect video for it. (check it out on my Instagram) One more thing about supplements, the Isotope protein shake, I have both the chocolate peanut butter and the cake batter. This past weekend while we were traveling I brought a few shakes with me just in case I needed extra meals… and man was I pleasantly surprised! I did try both of them over the course of the weekend, and they were very very good. Especially for an isolate. Definitely not your typical dirty water isolate protein shake. And my favorite thing to do is make it a cereal meal with some crushed up rice cakes in it, mmmmmm so good forgetaboutit!

With less than 5 weeks until I hit the stage again, I am in a very good positive spot, I feel like I’ve already conquered the world and I am Redcon1 for what’s to come!! Talk to you soon!

Great vibes and lots of light.

Dani

IFBB Pro Dallas McCarver and Redcon1 Head Trainer Joe Bennett take us through a grueling workout on this back training video. We really get to see what it takes to be one of the best bodybuilders in the world with this footage. The guys start off with a ridiculously heavy set of Underhand Bent Over Rows. Dallas works his way up to 405lb with perfect form on each rep. Joe follows suit with bent over rows and bangs out an equally clean set of reps using 315lb. After that, they went into Rack Pulls, T-Bar Rows with varying grips, both narrow and wide. From there it was time for Hammer Strength Single Arm Rows. They did drops sets while standing upright instead of sitting on the bench fixed to the machine. To finish the brutal session Dallas hit a few sets of Angle Pull Ups. This training session was not for the faint of heart. If you try and do this one yourself be prepared to be sore for the next week!

Creatine (a nitrogenous organic acid) is of course the base ingredient in such supplements. Its most important function in the human body is to enable the recycling of adenosine triphosphate (ATP) in muscle and brain tissue. ATP is a muscle cell’s primary source of energy, and is recycled by adenosine diphosphate (ADP) via the accumulation of a phosphate group molecule. Creatine has seen clinical use in treatment of individuals with muscular dystrophy, and has also been commonly utilized by the athletic community for decades. Roughly one half of the human body’s creatine is synthesized in the liver, with animal sources of protein (wild game, fish, lean red meat, etc.) providing the rest. The main benefits associated with a creatine-based preworkout are increased endurance and strength improvements. A dose of 5 grams per day is typically recommended for peak performance.

Another common ingredient is caffeine. Caffeine is a widely-used stimulant in products across the world, and has found a place in many workout supplements as well. 100-200 mg (or about the amount found in 1-2 cups of coffee) should be sufficient. The basis of caffeine’s use is its ability to block the action of the nucleoside adenosine on its receptor. This serves to block or delay the onset of drowsiness, which is typically prompted by adenosine. In practical terms, this means that its value in a preworkout is its propensity to discourage fatigue among athletes who choose to utilize it. Like all stimulants caffeine will somewhat depress the appetite, making it somewhat unhelpful for weightlifters engaging in a bulk phase.

L-arginine is an α-amino acid that, when used in preworkout, converts to nitric oxide upon metabolism. Products that contain this ingredient or are based on it are typically referred to as “vasoactive.” Nitric oxide serves to promote capillary and pulmonary dilation, allowing for faster and more efficient transport of oxygen to muscular tissues being used during training. This increased oxygen flow will result in better muscle contractions and higher production of ATP (created via certain enzymes through a process known as oxidative phosphorylation). Three grams is considered an effective dose. While it also serves other purposes and functions, its use among bodybuilders and similar athletes is by far its best documented.

The presence of a ph buffer such as taurine is also common. During a workout, skeletal muscles function at their best when the blood flowing to them is within a certain alkalytic ph range. A mitochondrial ph gradient exists across the inner membrane of cells, a fact that was demonstrated and proven in the 1960’s and 1970’s. Taurine’s role in the maintenance of this buffer is to stabilize it, keeping it safely within a ph range of 7.5-8.5. If a cell’s buffering capabilities are too low the gradient can potentially shift, ultimately disrupting ATP production in that cell. Simply put, taurine’s role (and that of other ph regulating substances) is to enable cells to produce ATP for energy. Taurine dosing is typically done at around one gram.

The amino acid tyrosine can also be found in many preworkouts. Its most common physiological role is to enable signal transduction in the brain. To this end it serves as a precursor to the organic chemical norepinephrine, which stimulates metabolism. Norepinephrine reserves are depleted as a result of prolonged intense training. 1-2 grams of tyrosine is sufficient to raise norepinephrine levels and enhance brain function.

At the end of the day it is the consumer’s responsibility to carefully analyze and select supplements that will best serve their personal needs. Many seek to enhance their endurance, strength, focus, and intensity at the gym. For these individuals a preworkout substance may hold great potential benefits. Having such a substance in your supplemental arsenal makes your goals more achievable, and allows your ambitions to rise higher. A good basic understanding of common supplement ingredients will greatly benefit such a person, helping them to select the product best suited for their interests and allowing them to pursue their goals with much more confidence.

Written by Trent Wozniak

On the new video out today from Redcon1, IFBB Pro Dallas McCarver takes us through his day. Before most people are even awake, Dallas headed his chiropractor to get adjusted by Dr. Nick Ruggiero. Dallas has had a little bit of shoulder impingement and is finding that Active Release Therapy (ART) to be helping quite a bit. Then Dallas heads over to the Stretch Zone in Boca Raton, Florida to get further loosened up. Watch as he gets twisted and pulled into submission. Then he heads back home for a Meal #1 and then onto chest training at Busy Body Fitness Center. Watch the 335lb freak jump out at your screen in each scene, you won’t want to miss it.

Vitamin K is an essential vitamin that is one of the four fat-soluble vitamins. Vitamin K comes in different forms (vitamers) that are either phylloquinones (vitamin K1) or menaquinones (vitamin K2 which is abbreviated as MK-x.) The three forms of vitamin K that can be utilized by the body are vitamin K1 and dual forms of K2 (MK-4 and MK-7.) The health benefits of vitamin k seem endless and include regression of preformed arterial calcification, maintenance of bone density, and promotion of a healthy heart and vascular system. As with all of my articles, I do not feel making claims on a product or ingredient is good enough. Instead, we must dig into the research…and luckily for us. vitamin k has well over 400 studies that I have personally read over the years. The first one I wish to look at is from Knapen et al and looked at a three-year low-dose menaquinone-7 supplementation and how it helps decrease bone loss. The results were that MK-7 intake significantly improved vitamin K status and decreased the age-related decline in BMC and BMD at the lumbar spine and femoral neck, but not at the total hip. Bone strength was also favorably affected by MK-7. MK-7 significantly decreased the loss in vertebral height of the lower thoracic region at the mid-site of the vertebrae. This lead to their conclusion that MK-7 supplements may help  to prevent bone loss (1.)

But even more importantly that aiding in bone mineral density is its ability to fight atherosclerosis (as this is my main reason for recommending this vitamin to bodybuilders that are using potentially harsh supplements that can cause atherosclerosis over time.) Jennifer Ming has talked extensively on this topic stating that “numerous studies have demonstrated that people with higher intakes of vitamin K2 have a reduced risk for cardiovascular disease.  Intrigued by this connection, Polish researchers from the Medical University at Lodz teamed up with researchers from Maastricht University in the Netherlands and Poland’s International Science and Health Foundation to determine if vitamin K2 supplementation could reduce the progression of existing atherosclerosis. The scientists evaluated the progression of atherosclerosis in a group of 42 patients with chronic kidney disease. These patients were ideal for this type of study because they are known to experience a rapid reduction in bone mineral density (a measure of bone strength) as a result of calcium losses from bone. They are also subject to equally excessive deposits of calcium in tissues where it doesn’t belong—particularly in the walls of major arteries. For the study, the subjects were divided into two groups. One group received vitamin K2 (90 mcg per day) plus vitamin D3 (400 IU per day). The second group received only vitamin D3 (400 IU per day). After nine months, it was already evident that the subjects taking the combination of vitamins K2 and D3 experienced a slower progression of the Common Carotid Intima Media Thickness, which is a good indicator of atherosclerosis, as well as a predictor of cardiovascular episodes and death. Specifically, the thickness of the carotid (major neck) arteries increased by 13.73% in the group taking vitamin D3, but in the group taking both vitamins, it only increased by 6.32%. Remember that the group of subjects in this study have a tendency for an increased carotid intima media thickness as a result of calcium losses from bone. In addition, subjects taking the combination of vitamins K2 and D3 showed a reduction in carotid artery calcification score in all patients except those with the highest scores at baseline. This indicates that calcium was staying in the bones, where it belongs, and out of the arteries. These results clearly indicated that vitamin K2 does indeed reduce the progression of atherosclerosis” (2, 3, 4.)

Vitamin K clearly has a place on everyone’s health supplement shelf and has more than enough literature and actual application to back that statement up. In terms of practical application, we need to look at a few different minimum effective dosages for the various forms of vitamin k. For phylloquinone (vitamin K1), the minimum effective dosage is 50mcgs. For short chain menaquinones (MK-4), the minimum effective dosage is 1500mcgs. For the longer chain menaquinones (MK-7, MK-8, and MK-9), the minimum effective dose is around 100-250mcgs. So be sure to purchase a vitamin k product that contains the effective forms of vitamin k and in the proper dosages.

Alex Kikel

MS, PES, CPT, Speed and Explosion Specialist Level II

Owner of www.theprepcoach.com

References

1. Three-year low-dose menaquinone-7 supplementation helps decrease bone loss in healthy postmenopausal women. M. H. J. Knapen, N. E. Drummen, E. Smit, C. Vermeer, E. Theuwissen. Osteoporos Int. 2013 (https://www.ncbi.nlm.nih.gov/pubmed/23525894)
2. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. Johanna M. Geleijnse, Cees Vermeer, Diederick E. Grobbee, Leon J. Schurgers, Marjo H. J. Knapen, Irene M. van der Meer, Albert Hofman, Jacqueline C. M. Witteman. J Nutr. 2004 (https://www.ncbi.nlm.nih.gov/pubmed/15514282)
3. Effect of vitamin K2 on progression of atherosclerosis and vascular calcification in nondialyzed patients with chronic kidney disease stages 3-5. Ilona Kurnatowska, Piotr Grzelak, Anna Masajtis-Zagajewska, Magdalena Kaczmarska, Ludomir Stefańczyk, Cees Vermeer, Katarzyna Maresz, Michał Nowicki. Pol Arch Med Wewn. 2015 (https://www.ncbi.nlm.nih.gov/pubmed/26176325)
4. Is Coronary Artery Calcification Associated with Vertebral Bone Density in Nondialyzed Chronic Kidney Disease Patients? Filgueira, A., Carvalho, A. B., Tomiyama, C., Higa, A., Rochitte, C. E., Santos, R. D., & Canziani, M. E. F. (2011). Clinical Journal of the American Society of Nephrology. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3109944/)

A randomized, parallel controlled, open-label clinical trial was conducted to evaluate the effect of a botanic compound berberine (BBR) on NAFLD from Yan et al. A total of 184 eligible patients with NAFLD were enrolled and randomly received (i) lifestyle intervention (LSI), (ii) LSI plus pioglitazone (PGZ) 15mg qd, and (iii) LSI plus BBR 0.5g tid, respectively, for 16 weeks. Hepatic fat content (HFC), serum glucose and lipid profiles, liver enzymes and serum and urine BBR concentrations were assessed before and after treatment. We also analyzed hepatic BBR content and expression of genes related to glucose and lipid metabolism in an animal model of NAFLD treated with BBR. As compared with LSI, BBR treatment plus LSI resulted in a significant reduction of HFC (52.7% vs 36.4%, p = 0.008), paralleled with better improvement in body weight, HOMA-IR, and serum lipid profiles (all p<0.05). BBR was more effective than PGZ 15mg qd in reducing body weight and improving lipid profile. BBR-related adverse events were mild and mainly occurred in digestive system. Serum and urine BBR concentrations were 6.99ng/ml and 79.2ng/ml, respectively, in the BBR-treated subjects. Animal experiments showed that BBR located favorably in the liver and altered hepatic metabolism-related gene expression. BBR ameliorates NAFLD and related metabolic disorders. The therapeutic effect of BBR on NAFLD may involve a direct regulation of hepatic lipid metabolism (1.)

The second study I wanted us to look at was one from Zhang et al. The objective of the study was to evaluate the efficacy and safety of berberine in the treatment of type 2 diabetic patients with dyslipidemia. One hundred sixteen patients with type 2 diabetes and dyslipidemia were randomly allocated to receive berberine (1.0 g daily) and the placebo for 3 months. The primary outcomes were changes in plasma glucose and serum lipid concentrations. Glucose disposal rate (GDR) was measured using a hyperinsulinemic euglycemic clamp to assess insulin sensitivity. In the berberine group, fasting and postload plasma glucose decreased from 7.0 +/- 0.8 to 5.6 +/- 0.9 and from 12.0 +/- 2.7 to 8.9 +/- 2.8 mm/liter, HbA1c from 7.5 +/- 1.0% to 6.6 +/- 0.7%, triglyceride from 2.51 +/- 2.04 to 1.61 +/- 1.10 mm/liter, total cholesterol from 5.31 +/- 0.98 to 4.35 +/- 0.96 mm/liter, and low-density lipoprotein-cholesterol from 3.23 +/- 0.81 to 2.55 +/- 0.77 mm/liter, with all parameters differing from placebo significantly (P < 0.0001, P < 0.0001, P < 0.0001, P = 0.001, P < 0.0001, and P <0.0001, respectively). The glucose disposal rate was increased after berberine treatment (P = 0.037), although no significant change was found between berberine and placebo groups (P = 0.063). Mild to moderate constipation was observed in five participants in the berberine group. They concluded stating that “Berberine is effective and safe in the treatment of type 2 diabetes and dyslipidemia” (2.)

Now that we know from a literary standpoint that berberine itself is a very potent glucose disposal agent, I wanted to look specifically at Super Berberine, also known as Berberine-Cyclodextrin Complex (this just means that the berberine is complexed with cyclodextrins.) Cyclodextrins are sugar molecules bound into a ring- or doughnut-shape, which can be used to increase the solubility of other compounds by the formation of inclusion complexes. The insoluble compound is held in the hydrophobic cavity, and the cyclodextrin acts as a water-soluble “carrier” molecule. This makes berberine more soluble leading to a greater bioavailabliltiy than normal berberine and also makes it less bitter because the complexed molecules do not interact as fully with our taste buds (3, 4, 5.) As this form of berberine is enhanced, that typically means its a trademarked ingredient (which this is.) That means its typically only found in higher end GDAs. Partition-Elite from Prime Nutrition contains super berberine at a very effective dosage of 50mgs (due to the fact that the bioavailability is enhanced and is combined with eight other GDAs.) So if you’re looking to implement Super Berberine, try out Partition-Elite with a higher carbohydrate meal and monitor as it will increase insulin sensitivity, promotes a positive partitioning environment where you store more calories in muscle cells instead of fat cells, and helps in keeping you growing leaner.

Alex Kikel

MS, PES, CPT, Speed and Explosion Specialist Level II

Owner of www.theprepcoach.com

References

1. Efficacy of Berberine in Patients with Non-Alcoholic Fatty Liver Disease. Hong-Mei Yan, Ming-Feng Xia, Yan Wang, Xin-Xia Chang, Xiu-Zhong Yao, Sheng-Xiang Rao, Meng-Su Zeng, Yin-Fang Tu, Ru Feng, Wei-Ping Jia, Jun Liu, Wei Deng, Jian-Dong Jiang, Xin Gao. PLoS One. 2015 (https://www.ncbi.nlm.nih.gov/pubmed/26252777)
2. Treatment of type 2 diabetes and dyslipidemia with the natural plant alkaloid berberine. Yifei Zhang, Xiaoying Li, Dajin Zou, Wei Liu, Jialin Yang, Na Zhu, Li Huo, Miao Wang, Jie Hong, Peihong Wu, et al. J Clin Endocrinol Metab. 2008 (https://www.ncbi.nlm.nih.gov/pubmed/18397984)
3. Study on the Interaction of β-Cyclodextrin and Berberine Hydrochloride and Its Analytical Application. Jia, B., Li, Y., Wang, D., & Duan, R. (2014). (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4014474/)
4. A simple fluorescence quenching method for berberine determination using water-soluble CdTe quantum dots as probes. Ming Cao, Meigui Liu, Chun Cao, Yunsheng Xia, Linjun Bao, Yingqiong Jin, Song Yang, Changqing Zhu. Spectrochim Acta A Mol Biomol Spectrosc. 2010 (https://www.ncbi.nlm.nih.gov/pubmed/20093069)
5. Significant fluorescence enhancement by supramolecular complex formation between berberine chloride and cucurbit(n=7)uril and its analytical application. Nan Dong, Li-na Cheng, Xiu-lin Wang, Qin Li, Chuan-yu Dai, Zhu Tao. Talanta. 2011 (https://www.ncbi.nlm.nih.gov/pubmed/21482268)