Chances are, it’s not the hormone estrogen. Still, a few recent studies reported that female sex hormones are vital for muscle mass, strength, and even post-exercise recovery.

When you think of anabolic hormones, what comes to mind first?

Chances are, it’s not the hormone estrogen. Still, a few recent studies reported that female sex hormones are vital for muscle mass, strength, and even post-exercise recovery.

Sub-optimal estrogen levels are a common reason for muscle weakness and loss of lean muscle mass in women. Loss of lean muscle mass, without an apparent reason, could lead to poor physical performance in the gym and competitions.

So, what are the most common causes of low estrogen levels? Who’s at risk? How do estrogens affect the muscles in the first place?

Let’s sort out the details, one question at a time.

Common Causes of Low Estrogen in Women

According to studies and statistics, the major causes of hypoestrogenism (low estrogen) in women are:

• Age (perimenopause and menopause)
• Stress (especially chronic or intense)
• Premature menopause, also known as ovarian insufficiency or failure
• Severe malnutrition, anorexia
• Chronic kidney disease

Of course, age is the single most common cause of low estrogen. Estrogen levels naturally decline in women starting around the perimenopause age (47.5 years on average). Menopause begins around the age of 50 to 52 years, and that’s when the symptoms of low estrogen start to show themselves.

About 1% of women, however, start menopause much sooner. This condition is known as a primary ovarian failure or premature menopause and can manifest even before the age of 40. Early menopause isn’t just a matter of physical performance in the gym.

It also increases the risk of a whole bunch of dangerous diseases and even increases the chance of premature death.

That’s why many women around the world look for hormonal solutions to keep their estrogen levels healthy—either through conventional hormone replacement therapy (HRT) or plant-based alternatives like phytoestrogens.

Premature menopause aside, how does estrogen affect physical performance?

Are Estrogen and Physical Performance Connected?

Estrogen promotes muscle recovery and regeneration. First of all, estrogen plays an essential role in the process of muscle recovery. Multiple studies reported that estrogen could:

• Attenuate muscle damage caused by physical exercise
• Soothe muscle inflammation after workouts
• Enhance the healing of micro-injuries in the muscles
• Stimulate the growth of atrophied muscle mass

That’s quite an impressive list. But how is this even possible?

Not all the details are clear in this matter, but it seems that estrogen can stabilize the membranes of muscle cells and significantly reduce local oxidative stress.

This helps to prevent a great deal of damage to the muscles (including exercise-related loss) and speed up the recovery of existing injuries.

Estrogen Enhances Muscle Growth

Let’s get this straight: none of the body’s estrogens is an anabolic hormone in the traditional sense of the word. You can’t inject yourself with estradiol and expect to double your lean muscle mass in a few weeks; it doesn’t work that way.

Still, studies have revealed that hormone replacement therapy (HRT) with estrogens leads to muscle growth in postmenopausal women. Instead of boosting muscle growth directly (like testosterone and DHT do), estrogen enhances the effects of insulin-like growth factor-1 (IGF-1).

That’s why women tend to lose muscle mass when they approach menopause. Also, that’s why both HRT and phytoestrogens are a fabulous but little-known way to prevent muscle and performance loss in women with sub-optimal estrogen levels.

Estrogen Somewhat Increases Muscle Strength

Most likely, you already know that muscle tissue consists of two types of muscle fibers—actin and myosin. One of the factors that determine the strength of a given muscle is the force of the bond between its actin and myosin filaments.

Well, studies revealed that’s one of the effects of estrogen on muscle tissue. Estrogen somewhat strengthens the connection between myosin and actin fibers in the muscle, leading to a slight boost in physical strength.

Fixing Low Estrogen Levels

The first and most crucial step to restoring your estrogen is to find and treat the cause of your condition.

For instance, if you suspect your drop in estrogen is the result of the chronic stress you’re dealing with, get enough rest and try to solve your most pressing issues ASAP. Most likely, fixing your stress would result in a good boost in estrogen levels.

And still, the solution is rarely that simple. In most cases, the only way to fix a low estrogen problem for good is to start HRT or resort to natural phytoestrogens.

But how effective is that approach?

One study looked into the effect of HRT on physical performance and muscle mass in 15 pairs of identical twins. All women were in the 54 to 62 age group, so it’s a matter of menopausal and postmenopausal hormonal changes.

In every pair of twins, one woman took conventional HRT hormones, and the other twin did not receive any menopause-related therapy (conventional or otherwise).

After seven years of this treatment, the twin who took HRT:

• Walked about 7% faster
• Had 16% stronger muscles
• Was more muscular in general
• Had a lower body fat percentage

A few other studies on the link between HRT and strength, muscle mass, and physical performance in women reported that HRT:

1. Promotes muscle synthesis
2. Increases muscle strength (judging by running speed and vertical jump height)

But wait for a second, don’t go out there and stuff yourself with estrogens. These effects were observed in the first place when a woman is low on estrogens. If you are a healthy woman with normal estrogen levels, there’s no need to look for HRT.

This diagnosis is particularly relevant because HRT is available only through a doctor’s prescription and is serious enough to be continuously monitored, and even then comes with quite a few side effects. In some cases, the side effects might be as severe as an increased breast cancer risk.

That’s why so many women resort to phytoestrogens as a natural HRT alternative.

Phytoestrogens As An HRT Alternative

In a nutshell, phytoestrogens are plant substances that work sort of like the estrogens the human body produces. Women all around the world have been taking different sources of phytoestrogens as a way to relieve menopause symptoms way before doctors even knew what’s menopause in the first place.

Now, women approaching their 40s have one more good reason to look for some extra phytoestrogens in their diet: to support physical performance and prevent menopause-related loss of muscle mass.

Need a quick grocery list? Here are some of the richest (and most delicious) dietary sources of phytoestrogens:

• All soy products, excluding soy sauce (soybeans, tofu, soy milk)
• Legumes (lentils, chickpeas, beans)
• Berries, especially red and pink-colored (strawberries, cranberries, raspberries)
• Red grapes and red wine
• Parsley
• Alfalfa sprouts
• Dried fruit
• Sesame seeds

If you don’t want to change anything in your diet, another valid option would be to take supplements or use skin care products with phytoestrogens, like serums and creams.

The latter approach is particularly suitable for athletes, as then the lion’s share of the phytoestrogens would act locally on the skin and muscles.

For example, one of the world’s most powerful sources of phytoestrogens is Pueraria Mirifica, a Thai plant that local women have been taking for centuries as an elixir of youth.

By using a skincare product with Pueraria Mirifica, you’ll be able to enhance local muscle recovery and support the hydration and elasticity of the skin. Double action, double benefits.

Note that Pueraria Mirifica can slightly increase breast size due to its high estrogen content, so keep that in mind when applying it on your chest area to support your pectoral muscles.

The Bottom Line

Although this fact remains unknown to most athletes, trainers, and even healthcare professionals, low estrogen levels have a huge impact on a woman’s strength, muscle mass, and post-exercise recovery rates.

If you’re a woman approaching your 40s and you think you might be dealing with a case of sub-optimal estrogen, ask your doctor to run a few tests and discuss your treatment options.

Keep in mind, though, that you don’t have to drive your estrogen levels through the roof for the sake of gym performance—or even general health, for that matter.

While estrogen is great for the health and performance of your bones and muscles, studies have found that too high estrogen levels can make your tendons and ligaments weaker and more prone to injury.

So, moderation is key. Having low estrogen levels is probably as bad as having them too high.

An excellent first step to return your estrogen to a normal range would be to eat more dietary sources of phytoestrogens—like soy and other legumes. If your goal is to boost local recovery after physical exercise, try applying a skincare topical product. Any source of phytoestrogens will work great, but Pueraria Mirifica is probably the most cost-effective option.

The post Does Low Estrogen in Women Impact Muscle Mass and Performance? appeared first on Breaking Muscle.

The following phases are normal after an injury has occurred:

While most athletes are in denial when it comes to acquiring an injury or developing chronic pain, the truth is that sports disciplines are notorious for increasing your risk of experiencing injuries. A better understanding of the natural progression of injuries can help you approach the management of the associated functional loss and pain that may occur.

The following phases are normal after an injury has occurred:

1. The Inflammatory Phase – This phase ensues following trauma, lasting for about five days in the event of muscle, tendon, or ligament damage, and lasts up to three weeks if bone is affected. During this phase, damaged tissues are removed and vascular remodeling is undertaken to facilitate blood flow to and from the damaged area.
2. The Proliferative Phase – This phase begins following the inflammatory phase and usually sets into motion the rebuilding of damaged tissues. However, the structures built during the proliferative phase are not sturdy and act more as a framework for the next phase. Think of jelly that has not chilled sufficiently; all you have is the raw material that will help mold the structure of the next phase.
3. The Remodeling Phase – This is the longest phase in recovery following an injury, often taking well in excess of a year to be fully completed. This is important as it takes time to ensure structural tissues are able to fulfill their mandated functions. Rushing this phase (by attempting to stress the site of injury prematurely) often leads to a subsequent injury or one that never completely recovers.

There are many ways to enhance recovery and manage pain. Let’s discuss some of the options.

IGF-1

IGF-1 is a highly anabolic hormone, synthesized in the liver. It plays an important role in the regeneration of numerous cell types, including those that may often become injured such as muscles, ligaments, and even bones.

Chronic inflammation is strongly associated with low IGF-1 levels, which may indicate that this hormone is quickly depleted during chronic pain due to its mandated anti-inflammatory function. Just think of that for a moment; IGF-1 promotes healing and recovery and helps to manage inflammation.

You can boost IGF-1 levels via the following means:

• Consumption of more dietary protein, especially from whey protein supplements
• Red meat
• Zinc
• Capsaicin and soy isoflavones, which have been shown to boost production of IGF-1 (be careful with soy if you are male)

Cissus Quadrangularis

Used for centuries to assist with recovery of bone fractures, cissus quadrangularis increases the expression of osteopontin, a protein which facilitates bone recovery and remodeling. It has also been shown to reduce inflammation and pain.

Application of Heat

The use of localized heat for a short period of time can help speed up healing and recovery in a manner that is superior to ice. Even though ice remains effective for acute management of pain and inflammation, over the long haul it does not support true recovery.

The ability of heat to promote recovery lies in the actions of heat shock proteins (HSPs), which mediate anatomically correct structural regeneration. If you’ve ever heard of a fracture incorrectly recovering, this is likely a result of insufficient heat shock protein recruitment.

Heat shock proteins also support muscle protein synthesis, especially following periods of inactivity. This makes it great for supporting recovery on two fronts:

1. Helps you quickly regain muscle mass that you lost following an injury that contributed to mobility issues.
2. Supports proper recovery (setting) of bone or connective tissues to ensure maximal functionality.

Topical Analgesics

These are excellent for supporting the management of pain localized to one area. Penetration of these preparations through the skin is only moderate at best, which means that even if they contain NSAIDs pharmaceuticals, the likelihood of experiencing adverse effects related to them are extremely rare.

Topical analgesics may only provide moderate pain relief, but can oftentimes save you from reliance on addictive medication for pain relief. We usually recommend natural topicals rather than NSAIDs as they tend to not be disruptive to the body’s natural healing processes.

Natural topical analgesics usually include the following ingredients:

• Menthol – Activates kappa opioid receptors found in the skin, initiating analgesia.
• Camphor – Provides pain relief through a mechanism identical to menthol, but also possesses mild anesthetic properties.
• Capsaicin – This well-known extract of chili peppers works by depleting a compound known as substance P, which is involved in the transmission of pain signals to the brain. Depletion leads to inefficient signaling and diminished pain perception.

The Controversial Remedy: Kratom

Kratom can be considered one of the most promising, yet controversial natural remedies for the treatment of pain on the planet. Kratom contains specific alkaloids, which have been found to exert potent action on the opioid system found in the body, leading to significant pain relief.

Kratom is actually a member of the same family of plants as coffee belongs to, but with its effects best summarized as more of a mood booster and painkiller, it is not necessarily a stimulant. The attributes of kratom depend on the type of strain you use. Kratom grows abundantly throughout parts of Southeast Asia, but not all kratom plants share the exact same composition of active constituents.

For instance, the Indo, Borneo, and Bali strains (found mainly growing in Indonesia) are very good for relieving pain but possess somewhat of a sedating action. In contrast, maeng da also referred to as the “king” of kratom strains, is extremely good for pain but more stimulating.

Some compare it to the feeling of drinking coffee, which is not that surprising considering that they are related. Malaysian strains strike the best balance between modest pain relief and an effect that won’t shift your energy balance in any particular direction (so no drowsiness or stimulation) and are best suited for long-term use owing to a greater degree of balanced effects.

In reality, kratom is an extremely safe plant, many times more so than commonly prescribed opioid drugs, even though the media often tries to paint a different picture.

What makes kratom the superior alternative? It has excellent analgesic potency but without the risk of respiratory depression (hypoventilation) and death. Opioids, such as morphine, are strong analgesics, but also cause noticeable sedation and respiratory depression. It is not uncommon for people that overdose on such drugs to simply die in their sleep, as breathing may cease altogether.

Statistics from 2016 indicate that on average 46 people die every single day from opioid overdoses. The numbers attributed to kratom as a stand-alone supplement is less than 50 deaths in all of recorded human history (and often falsely accused, more on that soon).

This is less than cannabis, by the way, which is now considered a medicinal and even recreational legal substance in some US states. Regardless of this huge advantage that kratom possesses over opioid drugs, the FDA has tried to make it a banned substance.

Native islanders of the South East Pacific have been using kratom daily for centuries with no associated deaths (millions of people using it every year). Its alleged association with deaths in the United States have not been conclusive.

In the vast majority of cases were death had resulted, kratom was not the only substance found in the person’s blood, but rather a cocktail of substances the likes of cocaine, heroin, antidepressants, benzodiazepines, and more. These substances are well-known to possess significant risks and are likely to have been the main contributors to the death of those individuals.

Clearly, interest surrounding kratom has increased drastically in the last decades as the plant has been helping more and more people safely treat their chronic health issues and free themselves from a lifelong addiction to painkillers. There is also a documentary about kratom on Netflix called “A Leaf of Faith”—which I highly recommend.

Even though kratom is hundreds of times safer than opioid pain medications, it is still good to exercise caution when starting to use it. The consumption of kratom causes stimulation of the opioid receptors, which can lead to mild tolerance—the effect is comparable to the tolerance you develop from chronic coffee/caffeine consumption.

This tolerance is what some “experts” are worried about, and what they based their past arguments on supporting a ban, though it needs to be clear that association does not equal causation. Think of it this way; 100% of persons that breathe in oxygen will die. Does it mean that oxygen is the “true” killer? Not exactly. This is a clear case of guilt by association and one that poor kratom is the victim of.

The reality is that when you compare opioids and kratom, it is more likely that the reason some powerful parties have pushed for a ban on kratom is that they face a complete loss of revenue from pharmaceutical drugs such as Oxycontin and Vicodin. You cannot patent a natural substance, hence kratom will always belong to the people.

Much of the analgesic potency of kratom is attributed to the presence of two compounds: mitragynine and 7-hydroxymitragynine. Kratom’s ability to diminish pain perception (otherwise known as nociception), is useful in managing chronic pain of an intractable nature— the compression of a spinal nerve or vertebrae, for example. Kratom acts by interacting with the mu opioid receptors (MOR), which stimulates the release of endorphins, boosts mood, and mitigates the sensation of pain.

The Power of The Mind

Though nutrition and supplements can help speed up your recovery, there are also free ways to do the same. Sometimes the brain perceives an injury or pain to be much worse than it really is. In turn, this feeds your perception of pain—inevitably prolonging your recovery.

Mindful meditation can help shorten the recovery curve because it emphasizes realistic determination of the present state of things. As it turns out, your expectations about your recovery can alter the natural progression of recuperation, so think positive and say goodbye to your suffering!

The post Natural Ways to Promote Recovery and Ease Discomfort appeared first on Breaking Muscle.

Signs That You’re Overtraining

Going beyond your training threshold can have negative effects on your body. Symptoms of OTS can be psychological, physiological, immunological, and biochemical.

OTS – Psychological Symptoms:

• Irritability/mood changes
• Low motivation
• Decreased libido
• Lack of focus
• Reduced appetite
• Fatigue
• Depression

OTS – Physiological Symptoms:

• Reduced strength and dexterity
• Drop in physical performance
• Prolonged periods of pain after workout session
• Persistent muscle soreness
• Sleep disorders such as insomnia
• Increased blood pressure and heart rate
• Impaired concentration

OTS – Immunological Symptoms:

• Slow healing of wounds
• Increased susceptibility to viral and bacterial infections, such as common colds

OTS – Biochemical Symptoms:

• Raised cortisol levels (stress hormone)
• Significant decline in testosterone levels
• Reduced testosterone to cortisol ratio

Many signs of overtraining may not always manifest clearly, so you could be far beyond your threshold and not even know about it. That’s why it’s important to always incorporate healthy periods of rest into your workout routine.

Signs of Low Testosterone

One of the effects of OTS that men should be particularly concerned about is low testosterone levels.

Testosterone is responsible for everything that makes you a man, and if you have low levels of it, you’re in for trouble.

Signs of testosterone deficiency in men include:

• Low sex drive
• Low semen volume
• Erection difficulties
• Reduced muscle mass and strength
• Decreased bone mass (which could lead to osteoporosis in the long term)
• Increased body fat
• Fatigue
• Hair loss
• Mood changes
• Enlarged breasts
• Brain fog

While low testosterone is generally considered a male issue, it can also cause problems in women. Low testosterone levels in females can cause:

• Irritability
• Hot flashes
• Loss of libido (sex drive)
• Sleep disturbances
• Reduced bone density
• Reduced muscle mass
• Hair loss

Testosterone deficiency can have profound effects on mood in both genders. If you’re having difficulty concentrating or are always irritable and fatigued, low T levels may be the cause.

How Overtraining Reduces Testosterone Levels

Over the past decades, a number of scientific studies were conducted to confirm the link between low T levels and overtraining. A small study carried out over 20 years ago investigated the cortisol and testosterone levels of five healthy, endurance-trained males with normal spermatogenic and hormonal background. Immediately after overtraining, the subjects showed a drop in basal testosterone levels by 39% and a drop in sperm count by 43%.

Another study conducted in 2004 looked at the correlation between hormone levels, overtraining, and feelings or tiredness. The results showed that a quarter of the athletes who trained excessively had a reduced testosterone level by roughly 30% below the normal range, and one of the players saw an immense 50% drop.

A study in Spain also found that over-trained elite cyclists experienced a 50% reduction in their sperm count, and their pineal and testis glands were exhausted. It took at least three days to restore levels to normal after training stopped.

Similarly, a more recent research study that examined the testosterone levels of professional rowers revealed that this parameter was significantly lower during intense training periods compared to resting periods.

Finally, another study showed that while T levels significantly drop after overtraining, levels of stress hormone cortisol increase. Exhaustion also hits much faster than before overtraining. These problems can last for several weeks.

In addition to its effects on your T levels and sperm count, overtraining has also been shown to impair the immune system.

Another highly reliable study found that overtraining can literally kill the healthy cells in the body, increase cytotoxin levels in the blood, reduce catecholamine secretion, increase cortisol levels and oxidative stress, and further disrupt mood and sleep.

Dozens of similar papers reveal the same results: that overtraining can heavily and directly impair testosterone levels. But how exactly? Experts believe that the main factor that leads to the development of OTS is the acquired instability that occurs in the nervous system, especially in the sympatho-adrenergic nervous system, which is mainly responsible of handling stress.

Exposing the body to more stress than it can handle reduces this framework’s ability for controlling certain processes in the body, resulting in hormonal imbalances and many other issues. This could all be avoided by simply getting enough rest to allow the body to regenerate. Not only will doing so allow you to maintain peak T levels, it will also improve your performance, boost motivation, enhance muscle growth, speed up recovery, and increase your overall well-being.

How to Avoid OTS and Improve T Levels

Most people make the mistake of monitoring their muscle soreness to decide whether they should train or not. The problem with this is that overtraining does not start in the muscles; it impacts the nervous and endocrine system first and that can be harder to identify. Though you may feel the urge to maintain the momentum of your training, you should consider the following if you suspect that you’ve gone beyond your capacity:

• Take a break. Allow your body enough time to recover. Some people take a week of two off from training to revive their mind and body. When they go back to exercising, they find that they have increased focus and are more energized.
• Reduce the intensity or volume of your training. If you’re used to doing 5 or more sets per exercise, consider cutting it down to just 2 or 3. You can also reduce the weight and focus on form. By doing so, you can improve your mind-body connection, as well.
• Get a massage. Applying good self-massage, sports massage, or deep-tissue massage on the affected areas will release muscle tension and restore balance to the musculoskeletal system. Getting a therapeutic massage regularly will also help you prevent injuries.
• Make sure you consume an adequate calorie intake. Your calorie intake should match (or possibly exceed) your caloric expenditure. Overtraining depletes the body of various nutrients so make sure you get enough carbohydrates, healthy fats, and lean proteins to aid in recovery.
• Address vitamin deficiencies. Take nutritional supplements to address lack of vitamins and minerals. While it’s important to get vitamins from your food, supplementation is often necessary when overtraining becomes a concern.

The Importance of Identifying Your Threshold

Overtraining exists and the threshold varies from person to person. If you believe you’ve over-trained and suspect you have low testosterone levels, you should now know what you need to do. By listening to your body and allowing it time to recover and rebuild, you can come back stronger than before and ultimately achieve that longed-for athletic success.

You might also like:

• 7 Ways To Spot Signs Of Overtraining And Stop It From Happening To You
• You’re Not Overtraining, You’re Under-Recovering
• Repeat After Me: There Is No Such Thing As Overtraining

The post Low Testosterone? You Could Be Overtraining appeared first on Breaking Muscle.

If you’re from the West, chances are you’ve never encountered black ginger extract before. If, however, you’re from the East, and in particular Thailand, the legendary reputation of this spice precedes itself. Also known as kaempferia parviflora, black ginger is touted for its effects on male sexuality; increasing libido, endurance, and of course, sexual prowess.

How Does Black Ginger Work?

If you’ve ever researched or used Viagra before you would have discovered that it works via a mechanism known as phosphodiesterase inhibition. Phosphodiesterase (PDE), and in particular phosphodiesterase-5 (PDE-5) is an enzyme which cleaves a bond in the compound cAMP, known to mediate vasodilation in blood vessels via nitric oxide synthesis.

Upon breakage of these bonds, the compound loses its action and vasodilation subsides. By inhibiting the cleaving of these bonds, the compound persists longer in blood and is able to exert effects.

Most notably is the dilation of the cavernosal artery found in the penis, translating to much firmer and longer lasting erections. Black ginger extract works via this same mechanism—PDE-5 inhibition.¹

However, it is important to set realistic expectations when using black ginger as a pro-erectile supplement, as it is not as potent as the synthetic PDE-5 inhibitors.

Pharmaceuticals such as Viagra and Cialis are much stronger inhibitors, but are also more likely to cause undesirable effects, ranging from severe headaches (migraines are believed to be caused by dilation of blood vessels under the scalp), nasal congestion, dizziness, and priapism (a never-ending erection that you absolutely do not want to experience).

You may be wondering, is there any other reason black ginger trumps Viagra as a better option for treatment of ED?

In addition to its PDE-5 inhibiting effects, black ginger also acts on the dopaminergic system, boosting levels of this neurotransmitter² (by inhibiting its breakdown) which plays an important role in normal sexual function.

In persons who exhibit reduced dopamine sensitivity or levels, sexual dysfunction is very common and will not be fixed by use of mere vasodilators.

Its ability to increase dopamine levels also improves your mood in the process and can help combat depressive illness. In this sense, black ginger is considered superior to pharmaceuticals such as Viagra since it tackles both the issue of diminished penile blood flow and your arousal to sexual stimulus thanks to upregulation of dopamine receptors.

But wait there’s even more.

In addition to its amazing effects on your erectile health and sexual well-being, black ginger extract also possesses several other functions that you are likely to benefit from whether you are a man or woman. These include those from the impressive list below:

• Decreases the period of erectile latency (in simple terms, the time it takes for you to attain an erection after exposed to sexual stimuli).
• Said to increase both length and girth of the flaccid penis.
• May promote lifespan via activation of sirtuin 1 gene.³
• Improves symptoms of BPH; an enlarged/enlarging prostate.⁴
• Improves brain function and possesses anticholinesterase activity (which may offset Alzheimer’s and dementia).

Using Black Ginger In Poor Health

In general, using anything that affects the function of the heart (via vasodilation, or blood flow alterations) is not ideal if you are in sub-par health. While the heart is an extremely resilient organ, there is just so much it can take.

But black ginger should not be scratched off your list of promising supplements just because of a little extra fat. Why? It has the ability to increase caloric expenditure.

Unknown to many is the fact that a higher metabolic rate does not just increase the rate of calorie burning, but also boosts recovery, your resistance to stress along with improved sleep patterns, and energy production.

Black ginger is able to boost energy production via stimulation of AMPK (or AMP-activated protein kinase). This is an enzyme which increases the rate of calorie burning in the mitochondria of muscle cells, resulting in greater energy production.

Also worth mentioning is the fact that black ginger activates brown adipose tissue (BAT) which is a good type of body fat that possesses thermogenic properties and is frequently found in the mitochondria itself.⁵

How To Use Black Ginger For Best Results

Of note is the fact that there is little to no evidence of adverse effects experienced while using black ginger, as it has been recommended by the Thai Traditional Medicine Institute as a safe supplement with centuries of proven use behind it.

A dose of between 1000 to 1500mg daily is normal, with 1200mg being the average dose. It does not adversely affect blood pressure, nor does it affect hormonal balance, making it safe for use while on hormone replacement therapy. The only time black ginger should not be used is if you suffer from pre-existing arrhythmias as it may exacerbate the condition even more.

When you look at black ginger from an overall perspective, you can see that it is much more than a one-hit wonder in terms of boosting sexual prowess. It is something that also works to address issues of sexual sensitivity dysfunction and boosts your energy levels in the process.

References:

1. Efficacy Assessment of Kaempferia parviflora for the Management of Erectile Dysfunction [OnLine Journal of Biological Sciences, 2012].

2. Kaempferia parviflora rhizome extract and Myristica fragrans volatile oil increase the levels of monoamine neurotransmitters and impact the proteomic profiles in the rat hippocampus: Mechanistic insights into their neuroprotective effects [Journal of Traditional and Complementary Medicine.2017].

3. Standardized Kaempferia parviflora Extract Inhibits Intrinsic Aging Process in Human Dermal Fibroblasts and Hairless Mice by Inhibiting Cellular Senescence and Mitochondrial Dysfunction [Evid Based Complement Alternat Med. 2017] PubMed-NCBI.

4. Suppression of benign prostate hyperplasia by Kaempferia parviflora rhizome [Pharmacognosy Res. 2013] PubMed-NCBI.

5. Kaempferia parviflora extract increases energy consumption through activation of BAT in mice [Food Sci Nutr. 2014] PubMed-NCBI.

The post The Natural Viagra Killer: Black Ginger appeared first on Breaking Muscle.

What Exactly Is Butea Superba?

Butea Superba, also known as Red Kwao Krua, contains both phytoestrogens and phytoandrogens, which on the surface would make it seem less than ideal for consumption by men. However, what it also possesses is anti-estrogenic compounds which likely offset the effects of the pro-estrogenic components.¹

Proven scientific evidence on Butea Superba is lacking, but the studies that have been conducted thus far indicate that it is primarily used by middle-aged and older men for its pro-erectile properties.

It doesn’t do this by elevating testosterone, but rather DHT, the primary androgenic metabolite of testosterone.² Blood testing following consumption of Butea Superba may indicate reduced testosterone levels, which at first glance may seem alarming but is likely due to increased conversion to DHT. This also explains elevations in liver enzymes and increased spleen weight, which is typically associated with increased levels of androgens in the blood.

In a small-scale human study which lasted for three months and used a dose of 1000 mg per day, it was found that moderate testosterone increases were found to the tune of about 11%, all in men with pre-existing erectile dysfunction. Even though over 80% of the men involved in the study reported improvements to erectile quality, the increases were deemed as not being clinically significant.³

Butea Superba also has been used traditionally by Thai men to treat erectile dysfunction (ED), having been found to have constituents which inhibit an enzyme classified as a cAMP phosphodiesterase, preventing the breakdown and inactivation of the compound cAMP.⁴ Increased levels of cAMP should increase testosterone levels and activate androgen receptors in one fell swoop.

The Effects of Butea Superba

Many people report an increased sense of self while using Butea Superba. This could be due to increased dopamine levels, but it is much more likely associated with elevated levels of DHT. If you’ve ever heard of the alpha male or are yourself an alpha male, higher than normal DHT levels are likely the cause of your confidence and swagger.

While most of its primary uses appear related to increasing libido and sexual function, it is a very good adaptogen which helps buffer stress, improves energy production, and can enhance strength output.

It is also not solely used by men, as it can also be used by women for its energy enhancing effects. However, there is a real risk of the virilization symptoms (occurrence of androgenic side effects) occurring in women due to its androgenic properties. It is believed that consumption of the supplement can help to reduce the effects of stress-mediated depression by restoring the function of the HPA axis.

Notable Findings of Butea Superba

There was a very popular case study that surfaced years ago of a 35-year-old man who experienced heightened androgen levels following use of Butea Superba for a period of time. While it is unknown the exact dose he used, the results of lab tests carried out on him revealed DHT levels to be in the vicinity of 1500pG/mL, whereas the normal range is between 250- 990pG/mL.

Doctors determined that the cause of his elevated DHT levels was due to consumption of Butea Superba, which he only started using as a remedy for hair loss. After stopping consumption of the supplement for just one week, his DHT levels reportedly returned to normal.

Another study (conducted on rodents) found that administration of Butea Superba appeared to have a dose-dependent effect on lowering testosterone.⁵ However, it was found that as testosterone levels got lower, androgenic characteristics became significantly more pronounced. This led to the hypothesis that as serum testosterone levels diminished, it was, in turn, being converted to DHT. The reduction did not appear to be due to testosterone suppression.

The Jury Is Out on Butea Superba

When it comes to conclusive evidence concerning Butea Superba, the jury is out. However, there must be something explaining the reason why Thai men have used it for centuries and still believe in it to this day.

Fighters and aged men seem especially poised to benefit from its use probably as a result of its effects on DHT elevation. The presence of its phytoandrogens and its cAMP boosting effects are the likely reasons behind its efficacy.

On a final note, if you decide you want to supplement with it, be sure to keep an eye on your liver enzyme levels as elevations have been recorded following its use. Be sure to stay away from alcohol and other known triggers of elevated liver enzymes while using Butea Superba.

References:

1. Estrogenic and anti-estrogenic activities of the Thai traditional herb, Butea superba Roxb.[Biosci Biotechnol Biochem. 2010]PubMed-NCBI.

2. Hyperandrogenemia due to ingestion of Butea superba.[Indian J Endocrinol Metab. 2012]PMC-NCBI.

3. Clinical trial of Butea superba, an alternative herbal treatment for erectile dysfunction.[ Asian J Androl. 2003] PubMed- NCBI.

4. Flavonoid and Flavonoid glycoside fromButea superba Roxb and their cAMPPhosphodiesterase Inhibitory Activity.[J. Sci. Res. Chula. Univ.,2000].

5. Androgen disruption and toxicity tests of Butea superba Roxb., a traditional herb used for treatment of erectile dysfunction, in male rats.[Maturitas. 2008] PubMed- NCBI.

The post Exploring the Androgenic Herb Butea Superba appeared first on Breaking Muscle.

Coenzyme Q10 (CoQ10 or Ubiquinol) has become quite a popular supplement in the past decade or so, especially in aged populations who stand to benefit the most from its consumption. However, many people fail to appreciate the full beauty of this pseudo vitamin, how it improves their life, and how it can be made even better.

Standing next to the side of every superhero is a sidekick—in the case of CoQ10 that often underestimated sidekick is named shilajit, a rather unorthodox exudate that shares a look and consistency of tar, obtained seemingly from rocks native to the Himalayas.

But before we delve into this dynamic duo, let’s take a quick refresher on them, shall we?

The Hero: CoQ10

CoQ10 is a fat soluble co-enzyme, closely related to vitamins and produced naturally by virtually all cells that respire, but of particular density in the mitochondria. CoQ10 is integrally involved in the process of ATP production (ATP is the primary energy currency of mammalian cells), and is an important part of the electron chain transport cycle. This cycle is responsible for the transporting electrons into the mitochondria, where ATP production is the goal.

CoQ10 also does much more however, as it also exerts a powerful anti-oxidant actions on these micro-organelles¹, and is believed to have a strong relationship with the rate of cellular aging.² This effect of increased energy production and oxidation buffering is very beneficial on the heart, helping reduce the rate of cardiovascular death by as much as half.

The Sidekick: Shilajit

Shilajit is interesting to say the least, used for centuries in Ayurvedic medicine and native to the Himalayan regions. With its appearance resembling tar, it can best be considered a gum and a natural organic exudate, associated with a species of cactus endemic to this region.

Modern science has also confirmed the utility of shilajit³, for its role on promoting energy metabolism, reducing inflammation and protecting against numerous neurodegenerative conditions, including Parkinson’s and Alzheimers.⁴ Thus, shilajit is also believed to offset mitochondrial dysfunction, a strongly associated link to aging.

Shilajit and CoQ10 in Tandem

While CoQ10 by itself elicits measurable benefits of mitochondrial health and longevity,⁵ taken in conjunction with shilajit the results are nothing short of phenomenal.

Shilajit, it was found, works synergistically with CoQ10 thanks to its presence of fulvic and humic acid. Humic acid is found in humic compounds, which comprise the organic parts of soil, coal, rock, and more. These two compounds have very different functions, however, as the fulvic acid is believed to be responsible for making the energy extracted by the mitochondria more efficient, while the humic acid component enhances electron chain transport (speeding its transport).⁶

In turn, this makes shilajit comparable to a high-performance fuel additive for your car. Think of it this way; it improves energy efficiency, reduced the harmful and damaging effects of premature wear on the engine (your mitochondria) and promotes efficient buffering of waste materials. This translates to particular benefit on two of the largest energy consumers in our body; the brain and heart,⁷ and justifies why there appears to be such meaningful benefit on these two organs.

But why is it important to address mitochondrial dysfunction? Because, like anything in this life, repeated use leads to breakdown. Supplementation with CoQ10 and shilajit addresses all probable elements of mitochondrial dysfunction, which include:

• CoQ10 supplies the “manpower” that actually promotes electron transfer. Think of this as the literal workforce.
• Shilajit increases the speed of electron transfer
• This makes more electrons available for CoQ10 to transport into the mitochondria.

This Duo Improves Physical Performance

The key to improving your physical performance is to improve the efficiency of ATP production, which is necessary for your body to work at a high aerobic capacity. Under “normal” (or sub-optimal) conditions, the body is able to produce enough ATP to support your vital functions. But following a period of increased workload, things don’t go so well. Because the amount of ATP stored in the body at any one time is of finite quantity (and averages about 85g in a normal bodyweight adult male), it takes time for this production to ensue and for you to be able to continue performing at a high intensity.

Following consumption of exogenous CoQ10 and shilajit, the speed and efficiency of ATP production is increased, so that shorter rest periods are needed to recuperate in between working sets and sessions. So, if you work out multiple days per week, or with back to back sessions, you are bound to appreciate the difference you feel.

This Duo Can Improve Longevity

Longevity is a touchy topic, because it involves multiple gears turning simultaneously to result in a one-sided outcome. However, what is true is the fact that a brain that is experiencing accelerated aging will make you an old biologically, regardless of your chronological age.

In case you haven’t linked the association, diminished mitochondrial energy production has a very strong association with a degenerating brain, with Parkinson’s and Alzheimer’s a stone’s throw away. A growing body of evidence shows that this dynamic duo can actually reverse these changes, one postulated mechanism being an increase in acetylcholine levels in the brain,⁸ with low levels a known associative factor in the brains of Alzheimer’s patients.

Add that to findings like reduced accumulation of proteins in the brain that predispose one to Alzheimer’s, such as the beta-amyloid and tau proteins, and an increase in brain dopamine levels, and what you have is a powerful neuroprotective cocktail.

But no longevity promoting mix would be complete without cardio-protection. We know that the heart benefits from CoQ10 supplementation thanks to reduction of dangerous biomarkers, such as the c-reactive protein, but also for its blood pressure reducing actions⁹ and protective effects in people with cardiovascular disease or heart failure.

If you add shilajit to that mix not only does it favorably alter your heart rate, respiration, and blood pressure, ¹⁰ but can also minimize damage following a heart attack. Damage to heart muscle during a heart attack paves the way for heart failure and a miserable life—don’t wait for that to happen.

References:

1. Duberley KE, Abramov AY, Chalasani A, et al. Human neuronal coenzyme Q10 deficiency results in global loss of mitochondrial respiratory chain activity, increased mitochondrial oxidative stress and reversal of ATP synthase activity: implications for pathogenesis and treatment. J Inherit Metab Dis. 2013 Jan;36(1):63-73.

2. Cadenas E, Davies KJ. Mitochondrial free radical generation, oxidative stress, and aging. Free Radic Biol Med. 2000 Aug;29(3-4):222-30.

3. Karbowski M, Neutzner A. Neurodegeneration as a consequence of failed mitochondrial maintenance. Acta Neuropathol. 2012 Feb;123(2):157-71.

4. Maruszak A, Zekanowski C. Mitochondrial dysfunction and Alzheimer’s disease. Prog Neuropsychopharmacol Biol Psychiatry. 2011 Mar 30;35(2):320-30.

5. Lanza IR, Nair KS. Mitochondrial function as a determinant of life span. Pflugers Arch. 2010 Jan;459(2):277-89.

6. Visser SA. Effect of humic substances on mitochondrial respiration and oxidative phosphorylation. Sci Total Environ. 1987 Apr;62:347-54.

7. De Pauw A, Tejerina S, Raes M, Keijer J, Arnould T. Mitochondrial (dys)function in 15. adipocyte (de)differentiation and systemic metabolic alterations. Am J Pathol. 2009 Sep;175(3):927-39.

8. Schliebs R, Liebmann A, Bhattacharya SK, et al. Systemic administration of defined extracts from Withania somnifera (Indian Ginseng) and Shilajit differentially affects cholinergic but not glutamatergic and GABAergic markers in rat brain. Neurochem Int. 1997 Feb;30(2):181-90.

9. Sander S, Coleman CI, Patel AA, et al. The impact of coenzyme Q10 on systolic function in patients with chronic heart failure. J Card Fail. 2006 Aug;12(6):464-72.

10. Joukar S, Najafipour H, Dabiri S, Sheibani M, Sharokhi N. Cardioprotective effect of mumie (shilajit) on experimentally induced myocardial injury. Cardiovasc Toxicol. 2014 Sep;14(3):214-21.

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That compound? Introducing Cannabidiol, which we shall affectionately refer to as just CBD from here forward. Excited to take your performance to new highs? (Yes, pun very intended.) Then let’s get right into it.

Isn’t CBD “Technically” Weed?

Not at all. Weed, as we know it, is cannabis cultivated for high levels of its psychoactive constituent, known as tetrahydrocannabinol (THC). Arguably, without the presence of this compound, the bioactive effects of weed changes altogether, from what we know it to be, to something that holds great promise to athletes.

This is what CBD is. CBD is obtained from cannabis plants raised to have low levels of THC (less than 1%) and is not illegal to possess. Possessing cannabis with high THC content is the topic for another discussion altogether, but just know it is illegal in many places.

So now that you understand that CBD isn’t technically weed, it’s time to explore how this compound can affect your athletic performance. And yes, it’s for the better (in stark contrast to THC’s negative effects on athletic performance).

CBD Oil Reduces Cortisol

CBD oil (that’s the form of the most popular CBD extracts) has a surprising effect in terms of its ability to reduce stress. Typically, standard weed with a high proportion of THC (20-30%) can induce anxiety, mania, and increase the action of the body’s adrenal system, causing a large influx of cortisol into the bloodstream. However, CBD is not like his better known cousin. In fact, CBD was found in a study to interfere with the secretion of cortisol, reducing blood levels significantly.¹

Though the study that found these results included only 11 subjects, even without the scientific verification, anecdotal evidence has revealed that people who use THC rich cannabis strains are known to supplement with CBD to reduce the effects of anxiety and increased adrenal function that occurs.

CBD Can Promote Restful Sleep

Are you hoping to build the body of a god on four hours sleep per night? Not likely. While we aren’t blaming you per se for your inability to sleep enough (as there may be other factors), if you struggle to sleep as a result of potent stims, or worse, then you are doing yourself a disservice by not even trying to remedy the situation.

CBD oil can help. It has a rather contradictory mechanism, as it is not a potent sedative, and should really even be classified as a stimulant. CBD in very low doses activated the same adenosine receptors as caffeine, blocking the action of its substrate and preventing sleep. However, at moderate to high doses (which is the dose normally consumed for therapeutic benefit), it holds good potential as a sleep promoting agent.²

CBD Can Help Manage Weight

The use of weed is associated with increased hunger, or what we know as “the munchies.” However, this is not the action of CBD itself, but rather the THC. CBD once again has shown itself to have the opposite effect of THC, suppressing appetite and lending itself for use as an anti-obesity agent.³ If you are overweight, and finding it hard to restrict calories to achieve your dream body, CBD would probably be worth a shot.

CBD Possesses Anti-Inflammatory Potential

Inflammation is ongoing every minute of the day. In a way, inflammation is what is responsible for shortening of our lifespan, being responsible to a large degree for many of the chronic diseases that are the most common causes of mortality. Which begs the question: slowing down inflammation will prolong our life, right?

Generally speaking, yes. But life-extending benefits aside, we are more interested in keeping our bodies working at peak efficiency, since our goal is to enhance athletic performance.

So how does CBD help us along the yellow brick road? For one, CBD can help relieve the inflammation that occurs in joints as a result of heavy weights or constant use (wear and tear injuries).⁴ Inflammation will lead to pain and will prevent you from training for prolonged periods of time.

CBD Oil Can Promote Insulin Sensitivity

You can have your diet on point, along with a top quality workout program, but yet it looks like your body refuses to part ways with your surplus of fat, nor is it willing to build muscle very fast. If this describes you, low insulin sensitivity is probably at fault.

Optimally, your insulin should be low the majority of the time. Why? Because insulin becomes more efficient the less it is recruited. This simply means that eating a single donut should not elicit the same response as eating five donuts. People with high insulin sensitivities promote storage of excess glucose in muscle and liver as glycogen, as opposed to being stored in fat.

People with poor sensitivities also have difficulty shuttling glucose into muscle, and instead, store it as fat. Marijuana use as a whole has been associated with lower body mass, but especially when the CBD component is present. CBD use has been found to be associated with lower levels of insulin, and a corresponding lower waist size.⁵ This probably explains why your stoner friend can eat a ton of crap and not get fat. Insulin could be the swing vote.

The Only Caveat, Absorption

Yes, there had to be a catch. This time, it comes in the form of a sucky absorbability profile. However, it is possible to enhance its absorption with turmeric and black pepper. Black pepper is included in a variety of supplements for that exact same reason and appears to offers a simple workaround here. The only problem? The taste might not be very good. But besides that, you can’t go wrong.

Wrapping Up

CBD not only holds extreme potential in helping you reach your body goals but can also improve overall health and well-being. Plus, CBD oil is legal to purchase and use, as it contains the approved levels of THC. You will not get high off of it, but may reach new heights never before achieved. Just be sure you use only high quality CBD extracts, in your preferred form.

References:

1. Effect of Cannabidiol on plasma prolactin, growth hormone and cortisol in human volunteers.[ Braz J Med Biol Res. 1993] PubMed-NCBI.

2. Cannabis, Cannabinoids, and Sleep: a Review of the Literature.[Current Psychiatry Reports.2017] PubMed-NCBI.

3. Cannabinol and cannabidiol exert opposing effects on rat feeding patterns.[Psychopharmacology.2012] PubMed- NCBI.

4. Cannabinoids suppress inflammatory and neuropathic pain by targeting α3 glycine receptors.[ Jour. Of Exper. Medicine.2012] PubMed-NCBI.

5. The impact of marijuana use on glucose, insulin, and insulin resistance among US adults.[Am. Jour. Of Medicine 2013].

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What Is Collagen?

Collagen is a type of protein found naturally in the body. There is more collagen than any other type of protein in mammals, making up 30% of all the body proteins. It gets its name from a Greek word that means “glue,” which makes sense, since it is basically what holds the human body together. You can find collagen in the skin, joints, ligaments, tendons, cartilage, and even in the bones and muscles.

Collagen is composed of the conditionally essential amino acids glycine, proline, and arginine. It also contains the amino acid derivative hydroxyproline. Conditionally essential amino acids are those that are normally produced by the body, but there are cases when your body might need more than it can make. In such a case, you can benefit from consuming more of them through food sources or supplements. These amino acids are the reason why collagen supplementation has so many benefits.

So what can collagen do for you? 

Helps With Digestion

People aren’t usually aware about the digestive benefits of collagen. Most seek it out for its anti-aging and joint health benefits. But this protein actually has a role to play in the digestive tract.

The glycine content of collagen has been found to promote the growth of bifidobacteria.¹ This is a good kind of probiotic bacteria. Good bacteria are responsible for aiding in the digestion of food, nutrient absorption, and fighting off bad bacteria that can cause disease in the body.

Studies also found that glycine can help protect the intestine by fighting off the swelling and inflammation often seen in IBD (inflammatory bowel disease).² Furthermore, glycine is found to protect the small intestine during endotoxemia,³ a state where endotoxins in the blood may cause bleeding, cell death, and shock.

This goes to show that collagen is important not only in helping digestion, but also in protecting the digestive tract from disease and injury.

Better Physical Performance and Results

Here’s what will pique the interest of athletes and bodybuilders the most: collagen can help you build bigger and stronger muscles. Two studies were conducted by German and Japanese researchers to test this.

A 2015 German study⁴ was done with men in their seventies on collagen peptides against placebo. For three months, they consumed collagen peptides and performed regular resistance training. In the end, the men in the collagen group had grown more muscle mass.

Another study by Japanese researchers⁵ tested whether the hydroxyprolylglycine (a combination of hydroxylproline and glycine) from gelatin or collagen peptides could be the reason for the German study results. They tested this on muscle cells and found that the cells fused faster and grew larger muscle tissues from supplementation.

As if bigger muscles weren’t enough, the arginine content in collagen also plays a role in exercise.⁶ Studies were also conducted on this amino acid and concluded that arginine taken during training increases strength and body mass, and lowers collagen breakdown. Moreover, arginine stimulates the production of growth hormone that is responsible for muscle growth.⁷

Aids in Weight Loss

Do you remember that German study on elderly men? Another result from this study was that the subjects consuming the collagen peptides also burned more body fat. Aside from this, consuming extra amounts of protein such as collagen supplementation makes you feel full and reduces appetite. Lower calorie intake generally means less added pounds, if you’re aiming for weight loss.

Promotes Joint Health

Have you ever wondered why Jell-O is so good for kids? It’s not actually just for fun. Gelatin is simply the cooked form of collagen, and Jell-O contains plenty of gelatin that helps build bones and other connective tissues.

Research has also shown that collagen can also reduce joint pain. One study was conducted on athletes who suffered chronically painful joints.⁸ After consuming collagen for 24 weeks, their pain decreased substantially compared to the placebo group.

Collagen also has positive effects on arthritis sufferers. An experiment was conducted on rats with osteoarthritis, consuming supplemental collagen for 90 days. The results were decreases in pain and increased mobility. Collagen as a treatment for rheumatoid arthritis (RA) was also tested on RA sufferers.⁹ After 24 weeks, they showed positive improvements without any side effects.

So aside from helping the musculoskeletal development of the body, collagen also helps treat conditions associated with the joints. This is a good thing not only for those suffering from diseases, but also those who work out hard and routinely stress their joints to their limit and could use the extra support. The less joint pain you experience, the more time and energy you can dedicate to exercising more often.

Speeds Up Healing and Recovery

An Indian study found that the amino acid proline, which can also be found in collagen, helps with wound healing.¹⁰ In the study, the researchers tested this on rats with the same size of wounds. The first group was given proline orally, the second group had proline applied directly onto the wounds, and the third group did not receive any proline. The wounds healed after 15 days, 10 days, and 20 days, respectively.

Interestingly, topical proline was the most effective, paving the way for future potential topical creams to speed up healing. Another study further concluded that collagen plays an important role through the whole process of wound healing.¹¹ These findings are the reason why collagen dressings came about for medical uses.

Keeps the Skin Young

One major concern with getting older is the physical appearance of aging. While aging is a natural process and is not completely avoidable, some people show signs of it at an earlier age than others. Imagine being confused as the grandfather of your kids, or having lines on your face in your early 20s. White hair can easily be covered up by coloring your hair, but wrinkles and dry skin that lost its elasticity and youthful glow takes a lot more effort; some just let it be. But what if there’s another way to counter this?

Collagen is most popularly known as a protein that reverses signs of aging and has beautifying effects. An extensive study was done on this claim.¹² They asked 300 subjects from different countries to test collagen consumption’s effects on signs of aging.

The study concluded positive results in skin health, higher collagen density, and improved skin firmness. The subjects who had wrinkles, and those who had photo aging signs showed considerable improvement. There were also improvements in skin hydration, and the depth of the nasolabial fold (the line from the corner of the nose to the mouth) was reduced. You might not be able to escape aging, but with collagen, you can at least delay it.

Improves Sleep Quality

This is another benefit you wouldn’t really expect from collagen. When you are sleeping, you enter into different levels of sleep, ranging from stage 1 to 4. Stages 1 and 2 are very shallow, and you can easily awaken from them. Stage 3 is the deep sleep stage or slow wave sleep, while the 4th is REM (rapid eye movement), where dreams usually occur.

The deep sleep stage is when your body rests and recovers. It is a very important sleep stage that you need to go through in order to perform well the next day. In this stage, growth hormone is released as well which is what fuels your muscle growth.

Some people, however, cannot enter deep sleep due to health conditions or habits. Consuming caffeine too late in the evenings, for instance, can disrupt your body from being able to reach deeper stages of sleep such as stage 3. This causes drowsiness during the day and an inability to concentrate.

A study was conducted on the effects of collagen intake on sleeping patterns.¹³ According to this research, people who took collagen before sleeping reported better quality sleep. The measurements done also showed that the subjects fell asleep faster and reached deep sleep quicker than those who took the placebo. They were also found to not feel fatigued during the day and had good mental performance. Even if they didn’t say that their sleep quality got better after consuming collagen, their cognitive performance tests still showed improvements.

How to Consume Collagen

After reading about all these benefits, you are obviously thinking, where can I get myself some collagen? The good news is, your body already naturally produces this protein. The bad news is, your body’s collagen decreases as you grow older. Therefore, you should consume collagen supplements if you feel like your body could benefit from the increased intake.

There are two forms of collagen commonly seen in supplements: gelatin and collagen hydrolysate.

• Cooked collagen protein is what you know to be gelatin. You can use this to make desserts. It has a denser consistency, which makes it better for healing the gut, since it takes longer to digest.
• Collagen hydrolysate, or collagen peptides, are lighter forms and easier to dissolve even in cold liquid drinks. It also has the same amino acid content as gelatin. This is more preferable if you want to put it in your drinks, protein shakes or smoothies.

The two forms of collagen have the same benefits. Your choice ultimately just depends on how you would like to consume it.

It is surprising how many additional benefits you can get from just a different kind of protein. No wonder it makes up most of the proteins in the body! Although it’s not absolutely necessary to take collagen, it is very beneficial overall. It’s not just good for a youthful appearance, but also great for mental, digestive and musculoskeletal health. Plus, a good night’s sleep will keep the fatigue away and make sure your muscles get the recovery they deserve to build a great physique.

References:

1. Sheveleva, S. A., and SIu Batishcheva. “Characteristics of collagen’s material bifidogenic properties.” Voprosy Pitaniia 81, no. 1 (2012): 13-23. 2. Howard, Alison, and Barry Hugo Hirst. “The glycine transporter GLYT1 in human intestine: expression and function.” Biological and Pharmaceutical Bulletin 34, no. 6 (2011): 784-788. 3. Effenberger-Neidnicht, Katharina, Johannes Jägers, Rabea Verhaegh, and Herbert de Groot. “Glycine selectively reduces intestinal injury during endotoxemia.” Journal of Surgical Research 192, no. 2 (2014): 592-598. 4. Zdzieblik, Denise, Steffen Oesser, Manfred W. Baumstark, Albert Gollhofer, and Daniel König. “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial.” British Journal of Nutrition 114, no. 8 (2015): 1237-1245. 5. Kitakaze, Tomoya, Tomotaka Sakamoto, Takehiro Kitano, Naoki Inoue, Fumihito Sugihara, Naoki Harada, and Ryoichi Yamaji. “The collagen derived dipeptide hydroxyprolyl-glycine promotes C2C12 myoblast differentiation and myotube hypertrophy.” Biochemical and Biophysical Research communications 478, no. 3 (2016): 1292-1297. 6. Elam, R. P., D. H. Hardin, R. A. Sutton, and L. Hagen. “Effects of arginine and ornithine on strength, lean body mass and urinary hydroxyproline in adult males.” The Journal of Sports Medicine and Physical Fitness 29, no. 1 (1989): 52-56. 7. Zajac, Adam, Stanislaw Poprzecki, Aleksandra Zebrowska, Malgorzata Chalimoniuk, and Jozef Langfort. “Arginine and ornithine supplementation increases growth hormone and insulin-like growth factor-1 serum levels after heavy-resistance exercise in strength-trained athletes.” The Journal of Strength & Conditioning Research 24, no. 4 (2010): 1082-1090. 8. Clark, Kristine L., Wayne Sebastianelli, Klaus R. Flechsenhar, Douglas F. Aukermann, Felix Meza, Roberta L. Millard, John R. Deitch, Paul S. Sherbondy, and Ann Albert. “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain.” Current Medical Research and Opinion 24, no. 5 (2008): 1485-1496. 9. Barnett, Martha L., Joel M. Kremer, E. William St Clair, Daniel O. Clegg, Daniel Furst, Michael Weisman, Malcolm JF Fletcher et al. “Treatment of rheumatoid arthritis with oral type II collagen: Results of a multicenter, double?blind, placebo?controlled trial.” Arthritis & Rheumatology 41, no. 2 (1998): 290-297. 10. Ponrasu, Thangavel, Sankar Jamuna, Arulanandham Mathew, Karuppanan Natarajan Madhukumar, Moorthy Ganeshkumar, Kuttalam Iyappan, and Lonchin Suguna. “Efficacy of L-proline administration on the early responses during cutaneous wound healing in rats.” Amino Acids 45, no. 1 (2013): 179-189. 11. Brett, David. “???A Review of Collagen and Collagen-based Wound Dressings.” Wounds: a compendium of clinical research and practice 20, no. 12 (2008): 347-356. 12. Borumand, Maryam, and Sara Sibilla. “Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging.” Clinical Interventions in Aging 9 (2014): 1747. 13. Inagawa, Kentaro, Takenori Hiraoka, Tohru Kohda, Wataru Yamadera, and Michio Takahashi. “Subjective effects of glycine ingestion before bedtime on sleep quality.” Sleep and Biological Rhythms 4, no. 1 (2006): 75-77.

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If you are a serious athlete, you have undoubtedly heard the word “ketone” floating around here and there, probably from researching something about weight loss, or from gym small talk. Regardless of where you heard it, one thing is certain—it is a hot topic.

This is especially true if burning fat is your primary goal because the ketogenic diet is quite likely the best way to consistently lose weight, without adverse effects on your health. These “ketones” are actually produced via fat metabolism and serve as an alternative energy source when carbohydrates (glucose) are low or restricted.

Why The Ketogenic Diet?

Many people are afraid of change, simply put. However, change is the catalyst necessary for improvement, and this could not be truer when it comes to the ketogenic diet. To be clear, the ketogenic diet is not a “fly by night” fad that some guru in Hollywood came up with, but rather a dietary/lifestyle modification that has been in use for more than a century (at least as its proven, documented use shows).

The ketogenic diet was not originally used for weight loss but as a treatment for managing epilepsy. Back in the early 1900s, epilepsy was viewed as “brain diabetes” in the sense that it could not properly make use of glucose for powering the brain. This theory bears substance to this day because it was found that by removing sugars from the diet and substituting with fat, the episodes diminished in frequency significantly.

Which brings us back to ketones, also called ketone bodies. We now know that an increase in these ketone bodies places the body in a unique metabolic state to continue breaking down fats for energy, not to mention they have beneficial effects on cognition, energy levels and regulating emotional states.

Sounds quite promising, doesn’t it?

Which is exactly why, the advent of exogenous ketones, supplemental sources of these ketone bodies (normally only produced by the body), are picking up steam and making performance goals more attainable.

The Argument For Exogenous Ketones

Research on exogenous ketones is still in its infancy, so it would be unwise to definitively claim it as the end to all your troubles getting into ketosis, but they should not be underestimated either because they posses great potential as supplements.

Consider these upsides of using exogenous ketones to aid you in your decision:

Appetite Suppression

Ketone bodies produced via consumption of a high fat ketogenic diet have been documented to have an “anorexigenic” appetite suppressing effect on people via multiple mechanisms, including the body’s satiety and hunger hormones, leptin, and ghrelin.¹

Though not to be considered the primary mechanism behind ketones weight loss effects, it is definitely helpful when you eat less.

Ease of Getting Into Ketosis

In order for these ketone bodies to be produced, your body needs to metabolize fat efficiently. This is extremely tough if you do not rigidly control your carbohydrate intake because insulin release will really mess this process up.

Though no official studies have been published on this aspect of exogenous ketones, anecdotal reports have indicated that it is easier to achieve a state of ketosis by introducing supplemental ketones.

This positively alters metabolism, allowing you a little more freedom to consume a few more carbs or practice a cyclic ketogenic diet (which prioritizes carbs around the workout or a weekly re-feed) while still reaching deep ketosis.

Exogenous Ketones Boost Performance

One of the most sought after effects of ketone body production and supplementation is its boost on performance, at least in respect to certain types of activity. These activities are most likely low-moderate in intensity and performed over a period of time (endurance-like). A study confirming the same was conducted on competitive cyclists.

It was found that cyclist performance improved 2%, which is significant considering total distance covered.² Though competition level cycling is not easy by any stretch of the imagination, it does consist of sustained levels of energy for a prolonged period of time and could explain the utility of these ketone bodies for lower intensity workouts.

The ketogenic diet has gained lots of popularity among long distance endurance athletes and a relationship can clearly be seen for endurance time activity and ketosis.

Neuroprotection

Ketone bodies have demonstrated protective effects on the brain by acting as a potential treatment for many degenerative diseases such as Parkinson’s and Alzheimer’s disease.³

It is also promising for the management of epilepsy, which was discovered in the early 1900s and was the first way that ketogenic diets were used clinically to treat different conditions.

Anti-Cancer Effects

Studies carried out on mice demonstrated improved survival rates of up to 69% in those suffering from metastatic cancers.⁴

The Argument Against Exogenous Ketones

Though exogenous ketones hold extreme promise, they are not without their drawbacks (regardless of how minor they are). Supplementation of exogenous ketones, in a similar fashion to ketone bodies produced during ketosis, may result in the following:

Electrolyte Imbalances

Carbohydrates normally hold quite a lot of water, which is why muscles appear fuller when loaded full with glycogen. As carbohydrate stores (glycogen) are reduced, water is eliminated in a similar fashion, normally from increased diuresis (urination). However, water is not the only thing eliminated, as essential electrolytes follow along with the water. This has been documented in a study carried out on children, but the same effect occurs in adults as well.⁵ Be sure to replace lost fluids and electrolytes with an enhanced water beverage if you are pursuing ketosis.

Keto Breath

Keto breath is not halitosis per se, but a kind of unique, off-smelling, overly ripe unpleasant fruit smell. Regardless, it can be quite unpleasant to both the dieting party and those around. This bad breath is the result of the byproducts of fat metabolism, and cannot be avoided if you wish to experience the true effect of ketone bodies. This smell is usually due to the acetone produced during metabolism of fat. It is completely harmless, however.⁶

Transient GI Upset

GI upsets may occur during the first week or two of getting fat adapted, as intestinal micro flora become accustomed to the new fuel source.

Ketones Support the Process

Exogenous ketone supplements could transform the way effective ketosis is achieved in the next few years. However, do not take this to mean that you can keep eating carbs, drink a ton of ketone supplements, and expect the fat to magically start flying off you.

You still need to come extremely close to a true state of ketosis through diet for exogenous ketones to really work their magic. You also need to be in a caloric deficit to lose any weight. What exogenous ketones will do is make your progress a little faster and allow you a bit of breathing space.

References:

1. “Ketosis, ketogenic diet and food intake control: a complex relationship“, Frontiers in Psychology, 2015 PMC-NCBI.

2. “Ketone drink gives competitive cyclists a boost by altering their metabolism“, Cell Metabolism, 2016.

3. “Ketone body therapy: from the ketogenic diet to the oral administration of ketone ester“, Journal Of Lipid Research, 2014 PubMed-NCBI.

4. “Ketone supplementation decreases tumor cell viability and prolongs survival of mice with metastatic cancer“, Int. Journal of Cancer, 2014 PubMed-NCBI.

5. “Food for Thought: The Ketogenic Diet and Adverse Effects in Children“, Epilepsy Currents, 2005 PubMed-NCBI.

6. “Measuring breath acetone for monitoring fat loss: Review“, Obesity Silver Spring, 2015 PubMed-NCBI.

The post The Power of Ketones appeared first on Breaking Muscle.

The Ketogenic Study

The study population alone differentiates this study from other studies done on obese men etc., because it can effectively guide your understanding to a new level, especially concerning athletes. In the study 25 men were split into two groups and made to follow a ketogenic diet (KD) or the standard western diet (WD) for a period of 11 weeks. The KD group reintroduced carbohydrates during the eleventh week. Of particular note were the following:

1. The ketogenic diet does incur increases in lean body mass.

This goes against the tightly held belief that it is highly improbable that you will gain muscle mass while on a carbohydrate restricted diet. This could be due to the fact that it had never really been studied before and was all based on presumptions. The WD also elicited increases in lean body mass as expected, but it was not significantly different, statistically speaking. Such findings were also conducted and confirmned in rodents.²

2. Loss in body fat was significantly higher in the KD group than the WD group, at least up to the end of the tenth week.

Following the beginning of carb reintroduction, subjects of the KD diet experienced rebound gains in body fat, nullifying the significant difference observed during the previous 10 weeks. However, it is unquestionable that the ketogenic diet is superior for weight loss. If fat loss is your primary goal, you should follow a strict ketogenic diet, not a cyclic approach, because you are likely to regain fat during these periods of carb refeeding (as occurred during the eleventh week on the KD).

3. Testosterone levels increased significantly in the KD group, likely attributed to the increased intake of fat, particularly of the saturated variety.

This is significant, as previous studies conducted on obese men following a carbohydrate restricted diet did not demonstrate appreciable change from a control group consuming a standard diet.³

What likely made the difference was the saturated fat itself, which has been wrongfully implicated in heart disease by the medical community, when it is a very beneficial fat on its own. It only tends to become “bad” when combined with high levels of sugar or carbohydrate consumption, such as on a standard western diet. Testosterone levels are also likely to be higher as you get leaner, since an appreciable amount of conversion to estrogen occurs in fat cells.

4. Reintroduction of carbohydrates to the KD group during the 11th week yielded a larger increase in lean body mass than compared to the WD group, highlighting an interesting phenomenon known as glycogen super compensation (whereby glycogen stored exceeded normal storage capacity).

This was an extremely interesting observation from the study. Why? Because it actually backfired in a way. For one, it did allow the KD group to catch up in terms of muscle synthesis, which is what they were after, but on the flip side, it also resulted in accumulation of a lot of fat, taking a 180-degree turn from the past 10 weeks.

This aspect of the study highlights that, while the KD does promote slow muscle gains, carbohydrate (reintroduction) leads to a dramatic increase in both muscle and fat accumulation. Many professional athletes display this immediately following a contest, when they have a “normal” meal of indulgences. This usually signals the beginning of an off-season bulking cycle.

5. Carbohydrates are inferior for weight loss, as both groups (KD and WD) consumed similar calories throughout the study, eliminating the assumption that ketogenic diets bring about weight loss as a result of caloric restriction.⁴

For years, it has be counter-argued that lower carb diets are no different from diets with moderate to high carb consumption, as long as the caloric intake remained the same. However, this was finally disproved in this study, as both groups (KD and WD) consumed the same amount of calories each day, but with a differing macronutrient profile. It was clear up to the 10-week point that the low carb ketogenic diet was superior, as subjects in that group lost significantly more weight than subjects of the western diet.

Conclusion and Plan of Action

These new findings conducted on experienced athletes will add to the utility of the ketogenic diet, which is for decreasing body fat with slow accrual of lean muscle mass. It should not be confused to mean that the ketogenic diet is superior for building muscle than higher carb diets, as this is untrue. The ketogenic diet is superior, however, for keeping body fat levels low and does still enable you to build muscle, just at a slower rate.

If you are interested in starting to experiment with high fat and low carb diets, the easiest dietary change you can start with is to replace your breakfast with a high fat powered coffee, and practicing fasting until mid afternoon. This will help kickstart the metabolic changes needed in your body to burn more body fat.

Made popular by Dave Asprey as Bulletproof coffee, adding fats to your caffeinated beverage is nothing new and has been done for centuries in the Himalayas where native people drink buttered tea. We suggest making it easy for yourself and opt for an already mixed fat infusion specifically made for use in your coffee. They taste great and will help prime your body for fat adaption.

If you need to lose weight, look no further than the ketogenic diet.

References:

1. Wilson et al. “The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males.” J Strength Cond Res. 2017 Apr 7. doi: 10.1519/JSC.0000000000001935. [Epub ahead of print]

2. Roberts, Michael D., et al. “A putative low-carbohydrate ketogenic diet elicits mild nutritional ketosis but does not impair the acute or chronic hypertrophic responses to resistance exercise in rodents.” Journal of Applied Physiology 120.10 (2016): 1173-1185.

3. Volek, J. S., Sharman, M. J., Love, D. M., Avery, N. G., Scheett, T. P., & Kraemer, W. J. “Body composition and hormonal responses to a carbohydrate-restricted diet“. 2002. Metabolism, 51(7), 864-870.

4. Volek, J. S., Quann, E. E., & Forsythe, C. E. “Low-carbohydrate diets promote a more favorable body composition than low-fat diets“. 2010. Strength & Conditioning Journal, 32(1), 42-47.

The post The Ketogenic Diet Scrutinized appeared first on Breaking Muscle.

Ranging from the multitude of protein supplements available, to how much you should take and when, it can feel like an avalanche of information. With that said, you’ve arrived at the right place. Consider your protein problems solved.

What Makes A Good Protein Supplement?

The number one factor that goes into determining if a protein supplement is “good” is the amount of actual protein a scoop serving delivers. At a minimum, a good quality powder should yield 20g per scoop, with the average of industry leaders standing at around 24g.

Secondly, is its amino acid spectrum. The best protein supplements, referred to as complete proteins, contain all the essential amino acids in them (nine amino acids). There are many protein supplements that do not contain all nine amino acids, such as various plant based sources.

Finally, is the inherent properties of the protein supplement. By this, we’re referring to traits such as speed of action, anabolic potential, etc., because they do not all possess the same properties. Let’s check out some of the most popular and effective supplements that you should consider for upping your performance and gains in the process.

Whey Protein

The “gold standard” so to speak of protein supplements, whey is the most popular and widely available protein supplement in the world.

Extracted as a byproduct of cheese production, whey possesses unique traits, such as:

• Speed of action: Whey is the protein supplement of choice because of its rapid absorption. This means it is primed to hit muscle cells fast following a workout, or whenever you need a rapid infusion of aminos.
• Complete protein: Whey contains all the essential amino acids along with BCAAs, involved in anabolism and helping retain positive nitrogen balance.

Best for: Almost anyone, especially around the peri-workout period. Affordable and widely available, whey offers the best bang-for-the-buck. Shoot for one scoop both before and after your workout session.

Not for: People with lactose intolerance or allergies to milk proteins.

Casein

Whey’s cousin, casein, is also extracted from milk, but is much more common. Casein has massive anabolic potential, as its specialty is delivering a slow release of amino acids over the course of many hours, opposed to whey’s rapid absorption.

Consider taking casein:

• Before bed: Casein’s slow action means that the body is fed throughout sleep with a steady stream of amino acids.
• During periods of delayed meals: Also perfect for use daytime, when you may be unable to eat on time.
• Mixed with whey: Also frequently consumed the same time with whey, as it has a synergistic anabolic effect with whey.

Best for: Intermediate athletes who have more diverse protein needs. Take a serving before bed, and an optional one in the middle of the day to keep amino acid delivery high.

Not for: Lactose or milk intolerant persons, not for sole use around workout period (acts too slowly).

Vegetarian Proteins

Still relatively popular, especially with the population that does not use milk products, vegan proteins do have their place, albeit with the frequent limitation of being incomplete proteins. There are, however, complete sources too, but they are much less frequent.

Common vegan proteins include:

• Alfalfa
• Artichoke
• Chia seeds
• Flax seeds
• Quinoa
• Soy

Ideally, soy based proteins should not be used by men, because their effects can be feminizing. Soy shares a close structural similarity to the female hormone estrogen, and is a known pseudo-estrogen (phytoestrogen in this case).¹

Best for: Vegans, or persons who have an interest in consuming more natural food sources.

Not for: People that have precise nutritional requirements.

Colostrum

If you’ve never heard of colostrum, you’re not alone. Colostrum should be the real gold standard of protein supplementation because nothing else truly comes close to the nutritional density of this powerhouse.

Colostrum is the clearish-white substance that is produced by some mammals (cows and goats especially) the first time following birth of offspring. While it possesses the regular protein potential of whey, it is far superior in its content of other growth enhancing factors, vitamins, minerals and even antibodies. It is also able to restore growth factor levels (especially IGF-1) in depleted individuals.²

Think of colostrum as the superfood that accelerates growth of these animals immediately after birth. Besides its mere protein content, it can be considered a functional supplement because it can improve many other aspects of health, with actions such as:

• Preventing oxidative stress: studies have shown that when taken before workouts, colostrum supplementation can shield the body against the adverse effects of free radicals, generated from intense training. This aids in speedy recovery after your training session.
• Offers IGF-1: IGF-1 is a growth hormone that may indeed be responsible for the majority of your muscle gains, because it is responsible for the growth of tissue. Bodybuilders sometimes use HGH injections, whose actions in the liver is to boost IGF-1 production (and hence, muscle gains).
• Reduces cancer risk: This is particularly interesting as increasing IGF-1 levels also coincide with increased cancer risk. However, the effect of colostrum is attributed to its ability to increase levels of a protein that ultimate increase macrophage activity, named GcMAF.³ Macrophages destroy cancer cells and small tumors before they manifest and grow larger.

Collagen Protein

This is the first protein supplement of the bunch that will not directly influence muscle growth, but rather provide “insurance” for the supporting cast of your body, your connective tissue. Connective tissue includes joints, skin, hair, and the like, with collagen being an essential protein found in them all. Collagen deficiency is actually common these days, since people scarcely consume connective tissue meat, the primary source of collagen. Gelatin is collagen that has been cooked. Made up of two amino acids, proline and glycine, collagen’s benefits extend beyond joint health.

Benefits also include:

• Enhances sleep thanks to glycine’s activation of GABA receptors in the brain.
• Increased testosterone thanks to glycine’s suppressive action on cortisol (cortisol inhibits testosterone).⁴

Keep It Simple

With all the varieties of protein available, it’s easy to see how you can get overloaded. To keep it simple, here is a compiled a list of some of the protein supplements that give the best bang-for-the-buck. Now, on to the actual work of hitting the gym for your gains.

References:

1. “The Science of Soy: What Do We Really Know?” Environmental Health Perspectives, 2006.

2. “Colostrum supplementation restores insulin-like growth factor -1 levels and alters muscle morphology following massive small bowel resection“, JPEN, 2008.

3. “Degalactosylated/Desialylated Bovine Colostrum Induces Macrophage Phagocytic Activity Independently of Inflammatory Cytokine Production“, Anticancer Research, 2015.

4. “Effects of orally administered glycine on myofibrillar proteolysis and expression of proteolytic-related genes of skeletal muscle in chicks“, Amino Acids, 2008.

The post The Protein Showdown appeared first on Breaking Muscle.

Wrong. If this was your belief up until five seconds ago, then this article is exactly what the muscle gods prescribed for you. If you’ve been stagnant for god knows how long, it may be time to fat-up (not literally) and enjoy the gains that you’ve been drooling over since you were a wee babe. Excited? (I know you are.)

Why Is Fat Important?

First off, it is important to debunk the notion that all fats are bad. Yes, there are some that have a special place in hell (trans-fats, for example), but it is unfair for all of them to be subject to the same level of unwarranted witch-hunting, with saturated fats being wrongfully indicted as causing heart disease just a few short years ago.¹

Luckily, many health practitioners have seen the light, and now realize that good fats have a permanent place in our diets. They are especially important for regulation of men’s hormonal levels and sexual health.

So why exactly is fat important to our muscle building potential?

1. Fats Are Jet Fuel

This may sound counterintuitive to what has been force-taught to us over the years, but the fact is that fat was (and is supposed to be) our preferred energy source. Back in the day (we mean really back, like millennia), our prehistoric ancestors subsisted on a largely fat based metabolism because they lacked the luxuries of numerous fruits and strolling into supermarket junk food aisles. Food came primarily from hunting prey which, as you guessed, consisted of protein and fat. Fat is a more efficient energy source because it simply yields more calories per gram, as well as the fact that it requires alternative metabolism to compounds known as ketones. Ketones are excellent for sustained energy, without the crash and mood swings of carbs. A more consistent energy flow translates to the ability to work out longer.

2. Fats Synthesize Testosterone

Fats make cholesterol, which then promotes synthesis of testosterone, along with other hormones. Restricting fat intake suppresses the amount of testosterone that can be made.

There are dozens more benefits of fats, but these two are the most relevant to sculpting a physique you can be proud of.

Now on to the fun part—what to eat. Try to get more fats from these sources, and you’ll be halfway there.

Grass Fed Butter

Yes we know, butter doesn’t eat grass, but the cows that it is made from do. Grass fed butter is actually one of the healthiest sources of saturated fats on the planet, trumping the pseudo-substitutes, like margarine and its various spreads (which, ironically, are trans-fats).

Butter has been shown to increase HDL levels and increase the structural size of LDL particles to a more favorable size—a size not implicated in heart disease.² Plus, add the fact that butter was consumed centuries before any trashy substitutes were available.

More benefits? You bet. Saturated fats are one of the best sources to increase testosterone levels, and butter doesn’t stop there. CLA is the often overlooked fatty acid in butter which is responsible for its beneficial effects on testosterone levels, and it can also be conveniently obtained from supplements. CLA can help in weight loss by making you burn more fat.

Besides CLA, butter is also naturally enriched with vitamins D, A, and K2—a rare vitamin that decalcifies arteries and further reduces the risk of heart disease.³ Another rare key ingredient in butter is butyrate, a short chain fatty acid that has a myriad of health benefits such as fighting inflammation, cancer, depression, and obesity. As you probably realized by now, grass-fed butter is one of the best fats there is.

Olive Oil

The classic healthy fat the world over, everyone knows about olive oil. What many people do not understand, however, is its unique chemistry and effects.

Consider this. Did you know that olive oil is not the best oil for cooking? There are many more stable fats for cooking (such as butter or coconut oil), making olive oil (particularly extra virgin type) better suited for low heat cooking, or sprinkling on salads and using with foods that do not require cooking. In terms of health benefits, olive oil improves your HDL profile and can reduce risk of heart attack. That’s good and all, but how does that benefit our gains?

It doesn’t. But what does benefit is our muscles because it supports the ability to increase the conversion of cholesterol to testosterone in the leydig cells of the testes (at least in rodent studies).⁴ This benefit is extremely rare and not found in many other foods. Even better, a study conducted on men in Morocco found olive oil to have both testosterone and luteinizing hormone ( the hormone that signals testosterone synthesis) boosting effects, to the tune of 19.9% and 17.4%, respectively.⁵ Massive anabolic potential, to say the least.

Coconut Oil and MCT Oil

These are often used interchangeably, but are not truly the same thing. Coconut oil contains a high proportion of MCTs (medium chain triglycerides), but is not pure MCT oil. Consider MCT oil the concentrate. Regardless, MCTs possess unique traits from different fats, primarily that they are metabolized directly in the liver and converted to ketones. This makes MCTs particularly attractive when looking to increase energy output, or if you are on a low-carb ketogenic-style diet. It is a saturated fat, which by itself would indicate increased testosterone production, but it still reduces oxidative stress and damage in the testes.⁶

Red Palm Oil

While coconut oil gets the majority of attention, thanks to its MCT and saturated fat content, red palm oil, extracted from palm trees, is a very close runner up for the prize of beneficial anabolic fats. While it only contains about 50% as many MCTs as found in coconut oil, and less saturated fat (50% saturated, 50% unsaturated varieties), the true power of red palm oil goes deeper than its fat content.

Red palm oil is rich in carotenoids (vitamin A-like compounds) along with natural vitamin E (in the form of mixed tocopherols and tocotrienols). It is this combination of vitamin E compounds that makes red palm oil superior over compounds found in other fats and oils, such as olive, safflower, or sunflower.

We know that vitamin E is responsible for numerous health benefits, but the ones we are most interested in include:

• It helps reduce prostate cancer risk.
• It can help alleviate severity of hair loss due to medical conditions, such as androgenetic alopecia.
• It helps prevent hormonal oxidation in the testes, thus benefiting testosterone levels.

Red palm oil is not as stable as coconut oil for cooking, but it can be adapted for low heat preparations.

Give the Fats a Go

There is a sufficient array of fats for you to choose from that encompass many uses, ranging from cooking to sprinkling. In general, saturated fats are more heat stable and can be used for high heat cooking, while more unsaturated varieties are suitable for low heat methods or for use as toppings in salads and other foods.

References:

1. “Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease“, American Journal of Clinical Nutrition, 2010, PubMed-NCBI.

2. “Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials“,American Journal Of Clinical Nutrition, 2003 PubMed-NCBI.

3. “Tissue-specific utilization of menaquinone-4 results in the prevention of arterial calcification in warfarin-treated rats“, Journal of Vascular Research, 2003, PubMed- NCBI.

4. “Influence of commercial dietary oils on lipid composition and testosterone production in interstitial cells isolated from rat testis“, Lipids, 2009, PubMed-NCBI.

5. “Effect of argan and olive oil consumption on the hormonal profile of androgens among healthy adult Moroccan men“, Natural product communications, 2013, PubMed-NCBI.

6. “Alcohol-induced testicular oxidative stress and cholesterol homeostasis in rats – The therapeutic potential of virgin coconut oil“, Middle East Fertility Society Jour, 2012, ScienceDirect.

The post Fats Are Jet Fuel appeared first on Breaking Muscle.