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
]]>| Heart Rate Zone | Heart Rate Percentage | Energy Source | Example |
| Zone One | 65-75% | Muscle Glycogen and fatty acids | Walking or jogging |
| Zone Two | 80-85% | Muscle glycogen and lactic acid | Group exercise classes |
| Zone Three | 86-90% | ATP/CP and muscle glycogen | Sprinting |
To use high-intensity interval training, you first need to determine your max heart rate. One can easily calculate their max heart rate by using the following formula, 220-age. Therefore, if you are 20 years old, your max heart rate would be 200 because 220-20=200. Now, that we have an example, there are multiple heart rate zone training methods you can apply to your exercise program. Each zone is typically categorized by a percentage of your heart rate and uses different energy sources. In my personal experience, using high-intensity interval training while monitoring my heart rate has achieved the best results, especially when I implement these exercises with a heart rate monitor. These heart rate monitors come with a strap you place around the bottom of your chest and a watch. These devices allow you to input your information, determine your desired heart rate, and can also calculate the calories you expend. Some popular brands available at your local Best Buy or Academy Sports + Outdoors include Polar and Garmin. If you are using a heart rate monitor while on the treadmill or elliptical, you would be glad to know the cardio machine will read your heart rate automatically. There will be no need to wrap your sweaty hands around the heart rate sensors to know your heart rate. This is often seen as an inconvenience as it disturbs your cardio session. Using a heart rate monitor is more efficient and mitigates any disruptions during cardio. Now that we have this covered we can explore the three heart rate zones that can be used in your high-intensity interval training program. I have also given examples of how each zone feels just in case purchasing a heart rate monitor is unfeasible.
As you can see from the example, your heart rate increases as you progress through each stage. So, if you are 20 years old with a maximum heart rate of 200 then your Zone One heart rate would be 130-150, Zone Two would be 160-170, and Zone Three would be 172-180. If you know this information, then you can apply low, medium, and high-intensity interval training to your exercise program. Currently, there are various variations of interval training available; I will give you one example you can apply to your training regimen as well as an alternative.
First warm up for 5-10 minutes in Zone One, if you are wearing a heart rate monitor you will see your heart rate pop up on the cardio machine screen. Now, after you feel loose and are ready to go, you can increase your heart rate to Zone Two and keep it there for approximately two minutes. Bear in mind if you are out of shape you will notice your heart rate sky rocket, and if you are in the best shape of your life, you will notice how hard it is to increase your heart rate. Therefore, be self-aware and maneuver the resistance and incline settings to your cardio machine appropriately to meet your desired heart rate. Now, when the two minutes expire you will need to increase your speed or the resistance of the cardio machine to enter Zone Three. You will stay in Zone Three for one minute. At this stage, the level of difficulty is almost at a max; you will be working at an intense level which is not sustainable for the average person. After, this stage your goal should be to decrease your heart rate within one minute to Zone Two. This step will be difficult if you are not in shape. Take two minutes or three if needed. Your last step before you can repeat the whole process again would be to decrease your heart rate to Zone One. If you are having difficulty reaching Zone One after completing this interval, there are other training regimens you can apply to improve your cardiorespiratory fitness.
If you need an alternative running program, keeping the heart rate between Zone One and Two should be prioritized to build your foundation. Bear in mind the following example can be used for elite athletes who need a low to moderate-intensity interval day. Similar to the aforementioned example, a 5-10-minute warm-up under Zone One will start the session. Next, you will need to increase your rate to Zone Two for one minute then gradually decrease your heart rate to Zone One for another 5 minutes before completing the interval again. The number of intervals you will complete will be dependent on your cardiorespiratory fitness, keep in mind you should finish your cardio session at Zone One. On a side note, if you are an elite athlete this alternative running program can easily be applied to your endurance level by just increasing your heart rate to Zone Three at each interval rather than Zone Two.
Overall, using high-intensity interval training is a great way to add variety to your training program. However, it is not for everyone; there are alternative to this method such as the moderate-intensity interval example mentioned above. If you are not an elite athlete using this method should be prioritized before diving into advanced interval training programs. Doing so will improve your running form and mitigate the risk of orthopedic injuries such an ankle, knee, or hip injury. Therefore, be self-aware and prudent when applying these training methods to your cardio sessions.
Written by
-Robert E. Salazar, MS, RDN, LDN
]]>Recovering from a brutal workout relies heavily on proper nutrition and rest. Once those two factors have been accounted for, the cherry on top would be incorporating excellent supplements. A protein source, such as Isotope, and an amino product like Breach, or Breach Ballistic (Caffeinated) are excellent examples. These products would be most beneficial post-workout. After intense activity, this is when our body is most in need of nutrients. Breach is fantastic, as it incorporates the three EAAs I previously described as being the most valuable when it comes to recovery. Each has a unique job, and together they form the perfect package.
Leucine, Isoleucine and Valine play the biggest role of all aminos when it comes to muscle growth/recovery. They stimulate protein synthesis, regulate blood sugar levels, and even give a slight boost in energy. Leucine is the biggest player of the three in promoting protein synthesis. For this reason, you will find Breach packs a phenomenal 2:1:1 ratio of these aminos (2 parts Leucine, 1 part Isoleucine, and 1 part Valine). Think of your muscles as a “building” you are looking to construct. You have all of the materials to build your idea, now you just need someone to put it all together and oversee the project. We can view these three EAAs as being the team for the job. They signal for the muscle to grow/repair, and help you maintain an anabolic environment throughout your body. Anabolic means “muscle building state”, whereas if we were to be lacking the described EAAs, we would more often than not find ourselves in a catabolic situation, or “muscle loss state”. Being anabolic is ideal for not just men, but women too! Both can benefit from taking these EAAs. With Breach, you will get all of the benefits from these aminos, and, a little extra.
Muscle recovery is critical, but so is proper hydration. As an added bonus, Breach also contains coconut water powder and electrolytes to help you stay adequately hydrated. This makes it a perfect product for not just post workout, but all day long! Many successful bodybuilders and athletes drink amino acids throughout the day. This ensures a constant muscle building and properly hydrated state. This solves one of the biggest complaints in the fitness industry; muscle soreness.
I absolutely love being sore. That is my sign that I had a killer workout the day prior. For those of you that have tattoos, think of it like when you are in the process of getting inked. Yes, it hurts, but it is a “good” hurt! I feel that same way about muscle soreness post workout. Not everyone feels the same, and they need a solution to help ease their troubles. There really is no absolute, orthodox solution to being pain free after an all-out lift or sporting event (like a football game). This being said, if you are looking to help alleviate this in any way possible, an amino acid product like Breach will undoubtedly help. When we put our bodies through strenuous activity and put tension on our muscles for long periods of time, our muscle fibers will literally tear. For those of you new to the gym life, do not be alarmed. These are tiny breaks in the muscle tissue, nothing that is going to need medical attention. Over time, these rips in the muscle fiber fill back in with NEW muscle, and this is where we experience muscle gains, and more strength! Adding Lecuine, Isoleucine, and Valine into our diet in order to help facilitate this growth and repair is crucial. With the added hydration/electrolyte benefits, this also allows for optimal function within our muscular system. If you are still on the fence on incorporating aminos into your regiment, allow me to introduce a not-so-good hormone, Coritsol.
Cortisol is a stress hormone, and it can be very destructive to our body, particularly our muscles. This nasty hormone actually binds to receptors in our muscles, and can cause the dreaded catabolic environment to set in. Additionally, cortisol actually breaks down amino acids. To make matters worse, cortisol levels elevate during stress. This includes both mental and physical stress. Essentially, we are fighting an up-hill battle when we go to the gym when it comes to cortisol. With an EAA product like Breach, we can stop trying to walk “up” the “down” escalator and get back on track to providing our bodies with the proper environment needed for maximum recovery.
Recovery is the key to success. It does not matter what walk of life you come from. Whether you are an athlete, a bodybuilder, cyclist, runner, weekend warrior, etc, any and everyone can benefit from essential amino acids. There is not a single person who is maintaining an active lifestyle that would not like to see better, faster, and overall, more efficient results. When thinking about recovering and optimizing your bodies’ potential, there are three things you must be aware of at all times; proper nutrition, sleep, and supplementation. After nailing your diet and making sure you get sufficient rest, the last component is finding the right supplements. When it comes to recovery and growth, adding an amino product like Breach would be the perfect addition to your daily routine. Lift on my friends!
-Garrett Skurnit
]]>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
One of the downfalls of social media’s ability to market supplement companies is the saturation of the supplement industry. You see a lot of these companies sprout at bodybuilding expos yearly and by the next year vanish, or if they are lucky, they stick around for a few more years. Various people, including myself, advocate for entrepreneurship and for people to live their dreams by creating their company. However, to be successful in the supplement industry, you have to provide value to your consumers. Countless companies who benefit from social media outlets hurt the business of the supplement industry by proving quantity rather than quality products. Even though some companies have the great work ethic to launch their products and establish their brand, if their product lacks the proper ingredient composition to produce results and taste well at the same time, then the company will likely not be around for much longer.
Now, for prudent and respectable supplement companies, the impact of social media can be beneficial, however, if they are not proactive then it can be detrimental. In the past few years various companies have emerged and as a result, have made the incoming revenue unpredictable and inconsistent. For this reason, now more than ever, supplement companies are now mindful of who they sponsor and their athlete’s reputation. Whomever the corporation chooses at their athlete, it is imperative for him or her to be active and engage with fans to establish a lucrative atmosphere that not only promotes the company but themselves as well. As the supplement industry has evolved, it has become evident that an athlete is not a trophy wife. Athletes must pull their end of the contract to be of value and produce for themselves as well as the company. If the commitment is not present, then their value decreases and the athlete becomes nothing more than a lagging muscle within the company.
Sponsored athletes need to be mindful of networking and establishing great relationships amongst athletes in their industry. Social media has allowed athletes to interact amongst each other and collaborate to develop or promote their brands. However, these interactions or relationships can create several drawbacks. Sponsored athletes and supplement companies are easily accessible to not only their fans but the fans of other athletes as well. If relationships among sponsored athletes and their fans take a turn for the worse, then social media warfare is inevitable. As a result, blemishes emerge not only on the athlete but on the supplement company he or she represents. In the 20th century, this would not have been an issue but as the supplement industry has evolved the impact of social media has been felt. Those who follow the bodybuilding/supplement industry understand the repercussions of an Order 66, fake weight claims, and racist comments. Therefore, being proactive, consistent, and honest is imperative to establish a loyal fan base that respects the athlete and the supplement company he or she represents.
Overall, the impact of social media on the supplement industry is both positive and negative while favoring those who are proactive and adapt to the constantly evolving industry. Supplement companies who are not tech savvy or do not use social media are at a disadvantage as the targeted market has developed a new ideology. Many of the consumers today receive their information from Facebook, Instagram, YouTube, Twitter, and Snapchat. Those who are unaware of this will lose in the industry. In the foreseeable future, this trend will likely continue, however, new trends are always emerging, therefore, it imperative to be attuned to the targeted market to develop new strategic plans to reach the consumer and win in the industry.
By: Robert E. Salazar MS (candidate), RDN
]]>It is often taken for granted but sex drive is a key marker of health. It involves a constellation of psychological and hormonal factors directly influenced by almost everything – genetics, gender, lifestyle, current health status, relationship and even personality. It is tricky, inconsistent, emotional and personal.
Most people think testosterone is what makes you a man. But the truth is, testosterone does not directly affect sex drive. Its dihydrotesterone (DHT).
What exactly is DHT?
Like testosterone, DHT is an androgen hormone. It is product from testosterone after conversion by 5-alpha-reductase. Unlike testosterone which mostly acts in the muscle tissues (anabolic), DHT works in the cells as a CNS stimulator. Compared to testosterone that can help build muscle mass, DHT does promote metabolism and boost strength.
How DHT Affect Your Sex Drive
While testosterone may be vital for men’s health, it is not the focal factor in the ideal male hormonal profile. In some ways, testosterone’s real benefit is by converting into a much stronger male hormone, dihydrotestosterone (DHT).
So, how powerful is DHT when compared to testosterone for boosting sex drive? According to Stephen Harrod Buhner, author of Natural Remedies for Low Testosterone, DHT is much more powerful than testosterone as it binds 10 times more to the androgen receptors, it cannot be converted to estrogen (unlike testosterone) and it can actually block aromatase enzyme – the enzyme that converts testosterone to estrogen. Hence, aside from being more potent than testosterone, DHT is powerful aromatase inhibitor too.
Having an adequate DHT in the body offers a wide range of benefits:
Unfortunately, DHT levels decline for different reasons such excessive conversion of testosterone to estrogen or low production of testosterone (low T).
The symptoms of low T vary from person to person but here are the most common signs/symptoms of testosterone deficiency.
Testosterone and DHT are not the only key players that influence your sex drive. The other one is dopamine.
How Dopamine Influence Your Sex Drive and Erectile Functioning
Dopamine is a neurotransmitter that plays a huge role in your sexual functioning. In fact, it is essential for an erection to happen. It is one of the primary chemicals that act during erection and it triggers a series of interactions among body chemicals such as testosterone, serotonin and nitric oxide.
Aside from erection, dopamine is vital for libido because it is released in the brain when a man anticipates or craves sex. Without the release of dopamine, there would be no urge or anticipation for sex and thus, no libido.
Testosterone is a basic ingredient for your sexual functions to work properly, and sufficient levels of T are needed to create a suitable environment for sexual activity to happen. Also, adequate testosterone level is required to produce dopamine. If a man is experiencing low testosterone, it means his body would not be able to produce sufficient amount of dopamine.
When responding to sex, testosterone is quite slow to act. It needs a neurotransmitter like dopamine to send signals quickly. Therefore, when a man is craving or anticipating sex, dopamine is released to send a message to the neurons. As such, dopamine is the chemical that stimulates sexual motivation.
Unfortunately, dopamine has the risk of being desensitized. This is when typical stimuli (like seeing your wife naked) cannot elicit enough sexual motivation. One reason is excessive viewing of pornographic material.
Porn overstimulates the brain’s reward system, bombarding it with high levels of dopamine until it gradually becomes less sensitive to a typical stimuli. When there is excessive dopamine, the dopamine-receiving neurons shuts down to protect from overstimulation.
This results to a non-response to dopamine or a depletion of dopamine. When this happens, you feel lazy and it becomes difficult to feel pleasure. Unfortunately, the only you can release more dopamine for you to feel pleasure is the increase in the use of porn. The only way to bring things back to normal is to wean off porn and allow your brain to adjust again.
Other benefits of dopamine to your sex drive include:
Poor Blood Flow May Be the Culprit
Sometimes, erection problems may not be caused by low testosterone or dopamine. In addition, erection problems often don’t affect your sex drive.
If this is the case, you may be experiencing reduced blood flow in your penis. One of the common reason for poor blood flow is plaque buildup in the blood vessel walls of your penis. An erection involves your hormones, nerves, brain and blood vessels. If there’s anything that interferes in one of them, it can lead to problems of getting an erection.
Having Low Sex Drive or Problems in Erection?
When it comes to addressing issues on erection and libido, there is no one-size-fits all cure or remedy. You need to visit your doctor to be checked, or at least, get a hormone panel test. Include your neurotransmitter levels checked too. You can opt for testosterone replacement therapy or choose the natural path.
There are a number of natural testosterone boosters (e.g Tongkat Ali, Maca, Mucuna Pruriens, Panax Ginseng, Tribulus Terrestris) and nitric oxide enhancers that you can use to help address your sexual dysfunction.
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]]>Sulforaphane’s ability to do everything we just discussed should make you want to start eating your broccoli as well as possibly supplementing with a good sulforaphane product (which is very few and fair between.) In terms of an applicable dosage, it seems that right around the 30mg per day mark is proven in literature to be beneficial (with some even dosing it up to double based on their body weight being higher.) Sulforaphane’s benefits are endless and is a must have health AND ergogenic aid supplement for any serious competitor (or at least it is in my eyes.)
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