Best Way To Build Muscle

Posted on June 3, 2025June 4, 2025 by amwaltamath

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Natural PNBA Pro: I’ve been training for over 15 years, and I’m always learning, adapting, and growing. Follow me on my journey as I get on the stage for a lifetime natural competition.

Together, we’ll grow and get stronger.

Dedication

100%

Cardio

10%

nutrition

60%

body building

30%

Progressive Overload

Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range

Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Time Under Tension

Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Mind - Muscle Connection is crucial

Power lifters try to move as much weight as they can using all the muscle they can. They sacrifice form for movement, which is fine if you want to be a power lifter.

Body Builders try to move the lighter weight focusing on one muscle making it as difficult as they can.

The key is being able to choose a weight you can move for 10-12 reps with great form while squeezing the muscle and moving slowly.

Supplements

Supplements backed by science to help build muscle

Training Principles for Hypertrophy

Nothing Feels As Good As Being Fit

Progressive Overload: Gradually increase the weight, reps, or intensity over time to challenge your muscles. Aim to improve weekly or biweekly, but avoid plateaus by varying stimuli.

Rep Range: Focus on 6–12 reps per set for most exercises, as this range is optimal for hypertrophy. Occasionally include lower reps (3–6) for strength or higher reps (12–20) for endurance and metabolic stress.

Volume: Perform 10–20 sets per muscle group per week, spread across 2–4 sessions. For example, 3–5 sets per exercise, targeting each muscle group 2–3 times weekly.

Time Under Tension: Lift with controlled tempo (e.g., 2–3 seconds lowering, 1–2 seconds lifting) to maximize muscle fiber activation. Avoid rushing reps.

Exercise Selection: Use a mix of compound lifts (e.g., squats, deadlifts, bench press, pull-ups) and isolation exercises (e.g., bicep curls, leg extensions) to target all muscle groups

Rest Between Sets: Rest 60–90 seconds for smaller muscle groups (e.g., arms) and 2–3 minutes for larger groups (e.g., legs, back) to allow partial recovery while maintaining intensity.

tracking

Rep ranges and weights

nutrition

Calories, Proteins, Carbs, and Fats

Fat burning

Fat burning technique trining

personal ESSENCIAL TRAINING

Overview & goals

To maximize muscle growth (hypertrophy) through weight lifting, you need to focus on a combination of proper training techniques, progressive overload, nutrition, recovery, and consistency. Below is a concise, evidence-based guide to optimize your weightlifting approach

Eat slightly more calories (10–15% above maintenance) to fuel muscle growth. Use a calorie calculator to estimate needs.

Consume 1.6–2.2 g of protein per kg of body weight daily (e.g., 120–160 g for a 75 kg person). Spread intake across 3–5 meals.

Carbs fuel performance (4–7 g/kg body weight), while fats support hormones (0.5–1 g/kg). Prioritize complex carbs (e.g., rice, oats) and healthy fats (e.g., avocado, nuts).

Eat a protein-rich meal 2–3 hours before and after training. A post-workout shake with 20–40 g protein can help, but whole foods work too.

Fad Diets

Posted on May 20, 2025May 29, 2025 by amwaltamath

Fad diets and health trends

Why diets fail

Fad diets and failures

Overview & facts

A fad diet is a trendy, often highly restrictive eating plan promoted as a quick solution for weight loss or health improvement, typically lacking scientific evidence or long-term sustainability.

These diets often emphasize specific foods, extreme calorie cuts, or the elimination of entire food groups (e.g., keto, paleo, grapefruit diet, or juice cleanses) while promising rapid results. They may lead to short-term weight loss due to calorie restriction but often fail to provide balanced nutrition, can cause nutrient deficiencies, and are difficult to maintain, leading to weight regain.

Carbs make you fat myth

Carbs Make You Gain Weight

Carbohydrates don’t inherently cause weight gain. Excess calories from any source—carbs, fats, or proteins—lead to weight gain. Whole carbs like oats, quinoa, and vegetables provide fiber, nutrients, and sustained energy. The key is portion control and choosing complex carbs over refined ones.

Trying to sell you something

Trendy typically means there's a volumes of services or social media following

Trend diets, or fad diets, are often driven by profit motives, capitalizing on public desire for quick weight loss or health fixes. These diets—think keto, paleo, intermittent fasting, or detox cleanses—generate revenue through various channels. Books, meal plans, supplements, and branded products

Supplement Sales

rapid body transformations

The global weight loss industry, including fad diets, is worth over $250 billion annually, with supplements alone generating billions. Companies exploit emotional triggers, like body image concerns, to sell high-margin products, despite many lacking scientific backing or long-term efficacy.

Fad diets tend to oversimplify complex health needs, rely on anecdotal success stories, and may not address lifestyle factors like exercise or mental health. For sustainable weight management, evidence-based approaches focusing on balanced, whole-food diets and gradual changes are recommended. Always consult a healthcare professional before starting any diet.

Diet Trend Myths

Trend diets, or fad diets, are often driven by profit motives, capitalizing on public desire for quick weight loss or health fixes. These diets—think keto, paleo, intermittent fasting, or detox cleanses—generate revenue through various channels. Books, meal plans, supplements, and branded products (e.g., keto snacks, cleanse juices) are heavily marketed, often endorsed by celebrities or influencers on platforms like X, promising rapid results. The global weight loss industry, including fad diets, is worth over $250 billion annually, with supplements alone generating billions. Companies exploit emotional triggers, like body image concerns, to sell high-margin products, despite many lacking scientific backing or long-term efficacy. For example, detox teas or "fat-burning" pills often rely on laxatives or caffeine, offering temporary effects at best. Meanwhile, unsustainable diets lead to weight regain, creating a cycle where consumers repeatedly buy new solutions. Ethical concerns arise when companies prioritize profit over health, promoting restrictive plans that may cause nutrient deficiencies or disordered eating. For sustainable health, evidence-based, balanced diets outperform profit-driven trends. Always consult a dietitian before trying any diet.

The Spike on insulin

Posted on April 1, 2025May 29, 2025 by amwaltamath

The Spike about insulin

The good, the bad, and the gains

What is insulin

Majority of people don’t understand the role of insulin and how important it is to the body. Too often, we think insulin is bad for us, and the less insulin we have the better. However, this isn’t true. Sure, insulin’s role is to regulate blood sugar, but this hormone is responsible for more than just glucose regulation.

Glucose spikes aren’t always bad. In fact, depending on your level of physical activity, a glucose spike can quickly replenish your body or help training. Some advanced lifters may recommend consuming candy during or after a work out for this reason.

Insulin is a hormone your pancreas pumps out to manage blood sugar (glucose) and keep your body’s energy system humming. It’s like a key that unlocks cells—mostly muscle, fat, and liver cells—so they can suck up glucose from your bloodstream to use for fuel or store as glycogen or fat. Without it, sugar piles up in your blood, starving cells and screwing up everything from your brain to your toes. However, recent data shows that insulin plays a very important role in brain function and might be an excellent therapeutic compound for treating both obesity and Alzheimer’s disease, as suggested by other contemporaries

How does insulin work?

Here’s the mechanics: You eat carbs—say, a sandwich. Your gut breaks it down to glucose, blood sugar spikes, and beta cells in your pancreas sense it. They release insulin, which binds to receptors on cell membranes, flipping a switch (via GLUT4 transporters) to let glucose in. Excess glucose gets stashed as glycogen in the liver or fat if the tanks are full. Between meals, insulin dips, and other hormones (like glucagon) pull stored glucose back out.

It’s a tightrope. Too little insulin—like in type 1 diabetes, where beta cells are trashed by an autoimmune attack—means glucose can’t enter cells, leading to high blood sugar, fatigue, and eventually ketoacidosis if unchecked. Too much (or mistimed doses in treatment) drops blood sugar too low—hypoglycemia—causing shakes, confusion, or worse. Type 2 diabetes is trickier—cells get sluggish responding to insulin (resistance), so the pancreas overworks until it burns out.

Beyond sugar, insulin’s a growth signal. It helps build muscle by pushing amino acids into cells and curbs fat breakdown. That’s why it’s tied to weight gain if levels stay high chronically (think processed-carb-heavy diets). Normal fasting insulin’s about 5-15 µU/mL; spikes after meals are fine, but constant elevation flags trouble.

When you eat—especially carbs or protein—insulin spikes. It binds to receptors on muscle cells, triggering GLUT4 transporters to pull glucose in for energy. More crucially for muscle-building, it opens the door for amino acids (protein’s building blocks) to flood into those cells. This ramps up protein synthesis—via the mTOR pathway, a key growth signal—telling your muscles to repair and grow after a workout. Insulin also slams the brakes on protein breakdown (catabolism), so you’re less likely to lose gains between sessions.

But it’s not a free-for-all. Insulin’s anabolic edge peaks with moderate spikes; chronically high levels (from overeating junk) push more glucose to fat storage than muscle, especially if you’re not lifting. Timing matters—pre- or post-workout doses (natural or injected, for some) amplify uptake when muscles are primed. Bodybuilders sometimes exploit this with insulin injections, but that’s risky—hypoglycemia can hit fast, and it’s illegal without a prescription.

Should you avoid carbohydrates?

This doesn’t mean we should avoid carbohydrates, and in turn, focus on healthy carbohydrates and fiber. Also known as low-glycemic carbohydrates, it’s important to consume a proper balance diet of proteins, carbohydrates, and fatty acids.

Saturated fat and insulin resistance have a complicated relationship—there’s a link, but it’s not a straight shot of cause-and-effect. It hinges on how much you eat, what else is in your diet, and how your body handles it. Let’s break it down.

Saturated fat—think butter, red meat, coconut oil—is a type of fatty acid with no double bonds, making it solid at room temp. It’s been flagged as a potential player in insulin resistance, where cells stop responding well to insulin, forcing your pancreas to pump out more to keep blood sugar in check. Over time, this can lead to type 2 diabetes if the system buckles.

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The fat on saturated fat

Too much saturated fat can mess with cell membranes, making them less flexible and gunking up insulin receptors—think of it like rust on a lock. Studies (e.g., Diabetes Care, 2001) show diets high in saturated fats (over 10-15% of calories) raise blood levels of fatty acids, which can trigger inflammation via cytokines like TNF-alpha. This low-grade inflammation stresses cells, especially in fat tissue and the liver, dulling insulin’s signal. Excess fat can also pile up in muscles and organs (ectopic fat), further clogging the works. Substitution of unsaturated fat for saturated fat not only reduces LDL cholesterol but contributes also to reduce plasma triglycerides in insulin resistant individuals. There is evidence available in humans indicating that dietary fat quality influences insulin sensitivity and associated metabolic abnormalities. Therefore, prevention of the metabolic syndrome must be targeted to correct overweight by reducing the energy density of the habitual diet (i.e., fat intake) and to improve insulin sensitivity and associated metabolic abnormalities through a reduction of dietary saturated fat, partially replaced, when appropriate, by monounsaturated and polyunsaturated fats.

Quantity’s key. Small amounts (say, 20-30g daily from whole foods) don’t seem to tank insulin sensitivity in active people. Pile on 60-100g daily—especially with sedentary habits—and you’re courting trouble, especially if carbs are high too. A 2020 study in Cell Metabolism showed overfeeding saturated fats for weeks spiked insulin levels 20-30% more than unsaturated fats, hinting at resistance creeping in. A typical ribeye (say, 8 oz) packs about 20-25g of saturated fat

For muscle-building, this matters—insulin resistance could blunt nutrient uptake, slowing gains. Keep saturated fat moderate (under 10% of calories, per most guidelines), balance it with poly- and monounsaturated fats, and time carbs around workouts to keep insulin humming efficiently. The Journal of Clinical Investigation (2009) show excess saturated fat can pile lipids in muscle cells within days, dulling insulin’s ability to shuttle glucose and amino acids. For your gains, that’s a bottleneck—less efficient nutrient delivery post-workout.

Not all doom, though. Steak’s protein (25-30g per serving) spikes insulin naturally, offsetting some resistance short-term by forcing glucose uptake. Active muscle from lifting also burns through glycogen, keeping sensitivity decent—sedentary folks fare worse. The catch? Chronic overload could still tip the scales, especially if carbs are low (keto-style) or sky-high (steak-and-potatoes life).

Check out our other topcis

How to burn fat

Tired of yo-yo dieting? Learn how to burn fat

Cocoa Powder

Cocoa Powder might be a great addition to your diet to improve your health. Cocoa contains polyphenols, which are naturally occurring antioxidants. Cocoa also contains flavanols, and data shows that flavanols can reduce inflammation.

Creatine

The most studied supplement on the planet.

References

Rahman MS, Hossain KS, Das S, Kundu S, Adegoke EO, Rahman MA, Hannan MA, Uddin MJ, Pang MG. Role of Insulin in Health and Disease: An Update. Int J Mol Sci. 2021 Jun 15;22(12):6403. doi: 10.3390/ijms22126403. PMID: 34203830; PMCID: PMC8232639.
Cruz-Pineda WD, Parra-Rojas I, Rodríguez-Ruíz HA, Illades-Aguiar B, Matia-García I, Garibay-Cerdenares OL. The regulatory role of insulin in energy metabolism and leukocyte functions. J Leukoc Biol. 2022 Jan;111(1):197-208. doi: 10.1002/JLB.2RU1220-847R. Epub 2021 Mar 16. PMID: 33724523; PMCID: PMC9291603.
Vecchio I, Tornali C, Bragazzi NL, Martini M. The Discovery of Insulin: An Important Milestone in the History of Medicine. Front Endocrinol (Lausanne). 2018 Oct 23;9:613. doi: 10.3389/fendo.2018.00613. PMID: 30405529; PMCID: PMC6205949.
Wilcox G. Insulin and insulin resistance. Clin Biochem Rev. 2005 May;26(2):19-39. PMID: 16278749; PMCID: PMC1204764.
Stockhorst U, de Fries D, Steingrueber HJ, Scherbaum WA. Insulin and the CNS: effects on food intake, memory, and endocrine parameters and the role of intranasal insulin administration in humans. Physiol Behav. 2004 Oct 30;83(1):47-54. doi: 10.1016/j.physbeh.2004.07.022. PMID: 15501490.
Maki KC, Dicklin MR, Kirkpatrick CF. Saturated fats and cardiovascular health: Current evidence and controversies. J Clin Lipidol. 2021 Nov-Dec;15(6):765-772. doi: 10.1016/j.jacl.2021.09.049. Epub 2021 Oct 1. PMID: 34649831.
Teicholz N. A short history of saturated fat: the making and unmaking of a scientific consensus. Curr Opin Endocrinol Diabetes Obes. 2023 Feb 1;30(1):65-71. doi: 10.1097/MED.0000000000000791. Epub 2022 Dec 8. PMID: 36477384; PMCID: PMC9794145.
Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020 May 19;5(5):CD011737. doi: 10.1002/14651858.CD011737.pub2. Update in: Cochrane Database Syst Rev. 2020 Aug 21;8:CD011737. doi: 10.1002/14651858.CD011737.pub3. PMID: 32428300; PMCID: PMC7388853.
von Frankenberg AD, Marina A, Song X, Callahan HS, Kratz M, Utzschneider KM. A high-fat, high-saturated fat diet decreases insulin sensitivity without changing intra-abdominal fat in
weight-stable overweight and obese adults. Eur J Nutr. 2017 Feb;56(1):431-443. doi: 10.1007/s00394-015-1108-6. Epub 2015 Nov 28. PMID: 26615402; PMCID: PMC5291812.
Funaki M. Saturated fatty acids and insulin resistance. J Med Invest. 2009 Aug;56(3-4):88-92. doi: 10.2152/jmi.56.88. PMID: 19763019.
Riccardi G, Giacco R, Rivellese AA. Dietary fat, insulin sensitivity and the metabolic syndrome. Clin Nutr. 2004 Aug;23(4):447-56. doi: 10.1016/j.clnu.2004.02.006. PMID: 15297079.

Anti-aging

Posted on March 29, 2025May 29, 2025 by amwaltamath

Secrets to Anti Aging

Backed by science

Anti Aging Secrets

Social media health gurus claim to have the keys to fountain of youth. While some celebrities appear to age gracefully and look much younger than we’ve seen previously. Are people eating better? What about dieting? What are people doing to age gracefully? Is aging considered a disease and how to reduce age related health problems like neurocognitive disorders.

There’s a lot of data that shows reducing calories, or in other words, caloric restriction may be a large factor when it comes to lifespan. Mouse studies showed a significant increase in lifespan when calories were reduced. The study also shows a comparison between reducing carbohydrates in contrast to lifespan. There’s little evidence to support that ketogenic diets, intermittent fasting, fasting-mimicking diets, time restricted feeding, protein restriction and a reduction in specific amino acids in humans contributes to larger lifespan over caloric restriction. The possible difficulty in comparing human randomized control trials with mice studies is compatibility and dependency for subjects. More long-term data is needed to determine the effectiveness of diet and aging under macronutrient parameters.

How to reduce aging

As we age, we have a higher risk of neurocognitive disorders. Diet, lifestyle, and genetics are the primary factors for age-related diseases. However, there are many things we can do to limit our risk. The data doesn’t support the notion that we’re able to reverse or deny aging. However, we can take extra steps to maintain great health and limit our risk.

Key Strategies to Slow Aging

Diet and lifestyle

Polyphenols, abundant in plant-based foods, possess antioxidant and anti-inflammatory properties that can help mitigate skin aging by combating oxidative stress, protecting against UV damage, and promoting collagen synthesis, potentially leading to healthier, more youthful-looking skin.

Stay active

Healthy aging is the ability to maintain independence, purpose, vitality, and quality of life into old age despite unexpected medical conditions, accidents, and unhelpful social determinants of health.

Lifting Weights

Muscle is a big factor for longevity. The more muscle, the better health to a certain degree.

Manage Stress

Stress triggers the release of inflammatory hormones, which can damage cells and tissues over time

Limit caffeine

Low to moderate consumption of caffeine can promote healthy aging whereas too much causes advanced skin aging.

Stop smoking

Smoking releases harmful chemicals that damage DNA and shorten telomeres, protective caps at the ends of chromosomes. This leads to accelerated cellular aging and a reduced lifespan.

how to reverse aging

Backed by science

It’s well established that U.S. Adults don’t consume enough fruits and vegetables, which contributes to poor health outcomes. When it comes to cognitive function, those who consume higher fruits and vegetables had a significant reduction in odds of cognitive impairment. Higher consumption of fruits and vegetables in midlife may reduce the risk of cognitive impairment in late life.

What is NAD+?

Nicotinamide Adenine Dinucleotide plays an important role in a lot of critical cellular processes including energy metabolism, DNA repair, immunological functions and prevention of cognitive degenerative disease. As we age, our levels of NAD are depleted. Why is NAD important? Recent years have shown that NAD can play important roles in preventing and fighting several diseases. We can naturally boost our levels of NAD by practicing caloric restrictions, exercising, and fasting. However, we can deplete our levels of NAD by smoking, drinking, and consuming a high fat diet.

By middle age, NAD levels are estimated to be half that of our youth. So, how do NAD levels increase? Well, diet and lifestyle are important, and focusing on precursors to increase NAD levels. Consuming foods high in fruits and vegetables are important as well as supplementing with nicotinamide mononucleotide (MNM) naturally increase levels of NAD. avid Sinclair, Harvard University’s noted anti-aging researcher, whose research on resveratrol, NAD+ and sirtuins is world renowned, is also conducting human trials. He is taking NMN himself; he has said his lipid profile has improved dramatically and he feels more energetic and that his blood markers, at nearly 60 years old, are closer to those of a 31-year-old

Should you supplement with NMN?

Backed by science

Put to the test! This randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial included 80 middle-aged healthy adults being randomized for a 60-day clinical trial with once daily oral dosing of placebo, 300 mg, 600 mg, or 900 mg NMN.

The primary objective was to evaluate blood NAD concentration with dose-dependent regimens. The secondary objectives were to assess the safety and tolerability of NMN supplementation, next to the evaluation of clinical efficacy by measuring physical performance (six-minute walking test), blood biological age (Aging.Ai 3.0 calculator), Homeostatic Model Assessment for Insulin Resistance (HOMA-IR), and subjective general health assessment [36-Item Short Form Survey Instrument (SF-36)].

Results

All 80 participants completed the trial without any violations. Meaning, they all took the correct amounts throughout the trial.

Blood NAD concentrations were significantly increased among all NMN-treated groups at day 30 and day 60 when compared to both placebo and baseline.

Blood NAD concentrations were highest in the groups taking 600 mg and 900 mg NMN. No safety issues, based on monitoring adverse events (AEs), laboratory and clinical measures, were found, and NMN supplementation was well tolerated. The walking distance increase during the six-minute walking test was statistically significantly higher in the 300 mg, 600 mg, and 900 mg groups compared to placebo at both days 30 and 60 with longest walking distances measured in the 600 mg and 900 mg groups.

The blood biological age increased significantly in the placebo group and stayed unchanged in all NMN-treated groups on day 60, which resulted in a significant difference between the treated groups and placebo

Supplements with NMN shows very promising results especially for middle aged adults. More testing must be done on younger adults. However, it might be statistically irrelevant since adequate levels of NAD blood levels are present in young adults.

Anti aging Supplements

Best supplements backed by science

Curcumin (turmeric)

Curcumin is beneficial to human health, demonstrating pharmacological activities of anti-inflammation and antioxidation, as well as antitumor and immune regulation activities. Curcumin also presents therapeutic potential in neurodegenerative, cardiovascular and cerebrovascular diseases.

Epigallocatechin gallate (EGCG)

EGCG functions as a powerful antioxidant, preventing oxidative damage in healthy cells, but also as an antiangiogenic and antitumor agent and as a modulator of tumor cell response to chemotherapy.

Collagen

Human studies show that collagen supplements may improve skin elasticity, reduce wrinkles, increase skin hydration, and improve nail growth

Saffron

Numerous studies have confirmed that saffron exact exhibits protective effects on the myocardium and might be beneficial in the treatment of cardiovascular disease

L-theanine

Some research indicates that supplementing L-theanine may help improve brain function in middle-aged adults and protect against age-related liver dysfunction, oxidative stress, and inflammation

Rhodiola

Powerful anti inflammatory and may promote longevity. Several animal studies have shown significant results, but more research is needed for humans.

Want to see more?

Check out our other science based articles

References

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Guarente L, Sinclair DA, Kroemer G. Human trials exploring anti-aging medicines. Cell Metab. 2024 Feb 6;36(2):354-376. doi: 10.1016/j.cmet.2023.12.007. Epub 2024 Jan 4. PMID: 38181790.
Sheng LT, Jiang YW, Alperet DJ, Feng L, Pan A, Koh WP. Quantity and variety of fruit and vegetable intake in midlife and cognitive impairment in late life: a prospective cohort study. Br J Nutr. 2023 Jun 28;129(12):2084-2093. doi: 10.1017/S0007114522000848. Epub 2022 Mar 14. PMID: 35282850.
Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490. doi: 10.1136/bmj.g4490. Erratum in: BMJ. 2014;349:5472. PMID: 25073782; PMCID: PMC4115152.
Wang DD, Li Y, Bhupathiraju SN, Rosner BA, Sun Q, Giovannucci EL, Rimm EB, Manson JE, Willett WC, Stampfer MJ, Hu FB. Fruit and Vegetable Intake and Mortality: Results From 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26 Cohort Studies. Circulation. 2021 Apr 27;143(17):1642-1654. doi: 10.1161/CIRCULATIONAHA.120.048996. Epub 2021 Mar 1. PMID: 33641343; PMCID: PMC8084888.
Fadnes LT, Økland JM, Haaland ØA, Johansson KA. Estimating impact of food choices on life expectancy: A modeling study. PLoS Med. 2022 Feb 8;19(2):e1003889. doi: 10.1371/journal.pmed.1003889. Erratum in: PLoS Med. 2022 Mar 25;19(3):e1003962. doi: 10.1371/journal.pmed.1003962. PMID: 35134067; PMCID: PMC8824353.
Ok, S.-C. Insights into the Anti-Aging Prevention and Diagnostic Medicine and Healthcare. Diagnostics 2022, 12, 819. https://doi.org/10.3390/diagnostics12040819
Braidy N, Berg J, Clement J, Khorshidi F, Poljak A, Jayasena T, Grant R, Sachdev P. Role of Nicotinamide Adenine Dinucleotide and Related Precursors as Therapeutic Targets for Age-Related Degenerative Diseases: Rationale, Biochemistry, Pharmacokinetics, and Outcomes. Antioxid Redox Signal. 2019 Jan 10;30(2):251-294. doi: 10.1089/ars.2017.7269. Epub 2018 May 11. PMID: 29634344; PMCID: PMC6277084.
Yi L, Maier AB, Tao R, Lin Z, Vaidya A, Pendse S, Thasma S, Andhalkar N, Avhad G, Kumbhar V. The efficacy and safety of β-nicotinamide mononucleotide (NMN) supplementation in healthy middle-aged adults: a randomized, multicenter, double-blind, placebo-controlled, parallel-group, dose-dependent clinical trial. Geroscience. 2023 Feb;45(1):29-43. doi: 10.1007/s11357-022-00705-1. Epub 2022 Dec 8. PMID: 36482258; PMCID: PMC9735188.
Liu S, Liu J, He L, Liu L, Cheng B, Zhou F, Cao D, He Y. A Comprehensive Review on the Benefits and Problems of Curcumin with Respect to Human Health. Molecules. 2022 Jul 8;27(14):4400. doi: 10.3390/molecules27144400. PMID: 35889273; PMCID: PMC9319031.
Singh BN, Shankar S, Srivastava RK. Green tea catechin, epigallocatechin-3-gallate (EGCG): mechanisms, perspectives and clinical applications. Biochem Pharmacol. 2011 Dec 15;82(12):1807-21. doi: 10.1016/j.bcp.2011.07.093. Epub 2011 Jul 30. PMID: 21827739; PMCID: PMC4082721.
Lupu MA, Gradisteanu Pircalabioru G, Chifiriuc MC, Albulescu R, Tanase C. Beneficial effects of food supplements based on hydrolyzed collagen for skin care (Review). Exp Ther Med. 2020 Jul;20(1):12-17. doi: 10.3892/etm.2019.8342. Epub 2019 Dec 17. PMID: 32508986; PMCID: PMC7271718.
Su X, Yuan C, Wang L, Chen R, Li X, Zhang Y, Liu C, Liu X, Liang W, Xing Y. The Beneficial Effects of Saffron Extract on Potential Oxidative Stress in Cardiovascular Diseases. Oxid Med Cell Longev. 2021 Jan 19;2021:6699821. doi: 10.1155/2021/6699821. PMID: 33542784; PMCID: PMC7840270.
Jiang S , Deng N , Zheng B , Li T , Liu RH . Rhodiola extract promotes longevity and stress resistance of Caenorhabditis elegans via DAF-16 and SKN-1. Food Funct. 2021 May 21;12(10):4471-4483. doi: 10.1039/d0fo02974b. Epub 2021 Apr 21. PMID: 33881421.
Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.
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Eckstrom E, Neukam S, Kalin L, Wright J. Physical Activity and Healthy Aging. Clin Geriatr Med. 2020 Nov;36(4):671-683. doi: 10.1016/j.cger.2020.06.009. Epub 2020 Aug 19. PMID: 33010902.

Shilajit

Posted on February 17, 2025May 29, 2025 by amwaltamath

Shilajit

Increase energy, testosterone, and strength, or just a myth?

Shilajit

True or false?

Also known as Salajit, shilajatu, mimie, or mummiyo, and it’s a black-like powder gathered from the high mountain rocks from the Himalayans. Origins have been also discovered in Russia, Tibet, Afghanistan, and Chile. Shilajit has been used for centuries by the Ayurvedic Medicine for its antiaging properties and ability to increase strength and vitality. However, does Shilajit really work as people claim? That’s the question we seek to answer.

Benefits of Shilajit

Fulvic Acid? (FvA)

About Shilajit

Facts or Myth

What’s giving Shilajit this power? Shilajit’s unique composition as a phytocomplex is very rich in fulvic acid and selenium. fulvic acid, is known by its properties such as antioxidant, anti-inflammatory, and memory enhancer. Novel investigations indicate that fulvic acid is an antiaggregation factor of tau protein in vitro, which projects fulvic acid as a potential anti-Alzheimer’s disease molecule.

Shilajit also contains dipenzo-a-pyrones (DBPs) and chromoproteins (DCPs) and are potent antioxidants, which plays a powerful role in reducing inflammation.

What is Fulvic Acid? (FvA)

Facts or Myth

What is Fulvic Acid? (FvA)

Fulvic Acid comes from humic substances produced by microorganisms in soil. Traditional medicine and modern research claim FvA can modulate the immune system, influence the oxidative state of cells, and improve gastrointestinal function; all of which are hallmarks of diabetes.A randomized controlled trial shows treatment with Shilajit for 90 days at 250mg taken twice a day improved total testosterone, free testosterone and dehydroepiandrosterone compared to placebo. The most significant increase was DHEA, which is a precursor of testosterone. After 90 days, there was nearly a 32% increase in DHEA.Another study focused on bone mineral density in postmenopausal women with osteopenia. Supplementation with Shilajit at 250mg for 48- week treatment shown the increased bone turnover, inflammation and oxidative stress that coincides with estrogen deficiency.

What about antiaging?

Facts or Myth

A randomized control trial shows significantly increased type 1 collagen synthesis, and collagen is a protein that makes up our skin, eyes, bones, ligaments, tendons, and muscle. Supplementation with Shilajit has been shown to increase collagen synthesis. However, the trial was to see if collagen synthesis resulted in increased circulating levels. The results were supplementing with 500 and 1000mg increased type 1 collagen synthesis and circulating levels as indicated by serum pro-c1α1.

What about muscle Recovery?

A study received 63 recreationally active men who were randomly given a low dose, high dose, and a placebo group. After 8 weeks of supplementing with 500mg, participates in the high dose group elicited favorable muscle and connective tissue adaptations. Meaning, while exercising on maximal voluntary isometric contractions strength, concentric peak torque, fatigue-induced percent decline in strength and serum hydroxyproline, the high does group maintained maximal muscular strength following the fatiguing protocol.

Conclusion, the randomize control trials were completed by using PrimaVie purified Shilajit extract, which may contain very little heavy metals as compared to other products. Not all Shilajit products are equal and therefore results may vary. Shilajit is a powerful antioxidant, anti-inflammatory, memory enhancer and may prevent against Alzheimer’s disease.

Product Recommendation

Only trusted products backed by science

The product in all randomized controlled trials were PrimaVie

Always Free

References:

Carrasco-Gallardo C, Guzmán L, Maccioni RB. Shilajit: a natural phytocomplex with potential procognitive activity. Int J Alzheimers Dis. 2012;2012:674142. doi: 10.1155/2012/674142. Epub 2012 Feb 23. PMID: 22482077; PMCID: PMC3296184.

Pandit, S., Biswas, S., Jana, U., De, R.K., Mukhopadhyay, S.C. and Biswas, T.K. (2016), Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia, 48: 570-575. https://doi.org/10.1111/and.12482

Usharani Pingali, Chandrasekhar Nutalapati, Shilajit extract reduces oxidative stress, inflammation, and bone loss to dose-dependently preserve bone mineral density in postmenopausal women with osteopenia: A randomized, double-blind, placebo-controlled trial, Phytomedicine, Volume 105, 2022, 154334, ISSN 0944-7113, https://doi.org/10.1016/j.phymed.2022.154334.

Morgado, A., Tsampoukas, G., Sokolakis, I. et al. Do “testosterone boosters” really increase serum total testosterone? A systematic review. Int J Impot Res 36, 348–364 (2024). https://doi.org/10.1038/s41443-023-00763-9

Winkler J, Ghosh S. Therapeutic Potential of Fulvic Acid in Chronic Inflammatory Diseases and Diabetes. J Diabetes Res. 2018 Sep 10;2018:5391014. doi: 10.1155/2018/5391014. PMID: 30276216; PMCID: PMC6151376.

Neltner TJ, Sahoo PK, Smith RW, Anders JPV, Arnett JE, Schmidt RJ, Johnson GO, Natarajan SK, Housh TJ. Effects of 8 Weeks of Shilajit Supplementation on Serum Pro-c1α1, a Biomarker of Type 1

Are Seed Oils Toxic?

Posted on November 25, 2024May 29, 2025 by amwaltamath

Seed Oils

Toxic or healthy?

Are seed oils toxic?

Facts Or Myth

Social media influencers are out to demonize something new in order to get views and attention. After all, their online platform survives on getting attention. Are seed oils really toxic, or is social media influencers promoting fear mongering around something most people don’t understand? Similar to people fearing carbohydrates because of the claim around carbohydrates makes people fat, the same is true for seed oils. Are seed oils really bad, or is the food they’re packaged with?

Seed oils are used in fried and packaged foods, so are the seed oils really bad, or is the higher consumption of high-calorie processed foods?

What are seed oils?

Seed oils are extracted from the seeds of different plants, and are known as vegetable oils. Many social media influencers refer to them as the “Hateful Eight.” These include the following:

Canola Oil
Corn Oil
Soybean Oil
Cottonseed Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oils

The Truth

Dietary fat sources are saturated, monounsaturated (MUFAs), and polyunsaturated fatty acids (PUFAs). Although, we’re not discussing trans fat in-depth as they should be extremely limited, and there’s no value. Seed oils fall into the polyunsaturated fat category, (omega -3 and omega 6) and a lot of data promotes higher consumption of polyunsaturated fatty acids results in healthier outcomes. Replacing saturated fat with polyunsaturated fat has been shown to reduce cardiovascular risk and improve health outcomes. However, polyunsaturated fats can improve health outcomes and can reduce inflammation, but a major problem with seed oils is the over consumption. Most fried foods are fried using vegetable oils, so the association between weight gain, inflammation, and cardiovascular disease comes from the over consumption of fried foods. The oils used in fried foods are often heated to high temperatures too frequently, and this may contribute to a negative health outcome. Also, foods that are fried are typically fatty meats or refined carbohydrates.

Positive health outcomes from polyunsaturated fat is when daily intake of 2-3 tablespoons, and cooking temperatures is lower. However, it’s easy to overconsume oils especially when fried. Fats are more calorie dense than carbohydrates and protein, and contains 9 calories per-gram whereas protein and carbohydrates contain 4 calories per-gram. It’s also important to note the difference between frying seed oils in higher temperatures instead of cooking with seed oils in your home.

Some data suggests a possible risk of oil-oxidation from high-temperature cooking and the process of reheat/ reuse of oils. Removing seed oils from your diet can be beneficial since the elimination of many fried and package foods results in greater health outcomes when replaced with whole foods such as lean proteins, fruits, vegetables, nuts and seeds.

Saturated Fat

Founds in meat and dairy products.

Saturated fat raise levels of bad cholesterol in the blood known as Low-density Lipoprotein. (LDL) Higher elevation of LDL have been shown to increase risk of heart disease.

Monounsaturated Fat

Found in meat, dairy and plants

Monounsaturated fats may lower LDL cholesterol and raise High-density Lipoprotein. (HDL) HDL is known to protect the heart and prevent cardiovascular disease. Replacing saturated fats with monounsaturated fats in the diet may lower the level of bad cholesterol and triglycerides in the blood. Triglycerides are fat cells that circulate in the bloodstream and are stored in the body’s fat cells. A high level of triglycerides in the blood increases the risk of diseases of the heart and blood vessels.

Polyunsaturated Fat

Polyunsaturated fats are made up of omega-6 and emega-3 fatty acids.

For optimal health, a balance of omega-3 and omega-6 fatty acids is important. Seed oils fall into the omega-6 classification whereas foods like fish, chia seeds, avocados, soybeans, flaxseed, walnuts, and oils from those sources are high in omega-3 fatty acids. Omega-3 fatty acids oxidize quickly and will discolor when exposed to oxygen. These fats can help lower LDL cholesterol, which can reduce the risk of heart disease and stroke

Trans Fat

Trans fat raises bad cholesterol and lowers good cholesterol.

Also known as Partially Hydrogenated Oils, trans fats are plant fats that have been chemically changed to be solid fat. The U.S. Food and Drug Administration conclude trans fats are no longer safe for U.S. production.

Why Hate Seed Oils

Many wellness or nutritional influencers claim seed oils are inflammatory, but mostly because it’s a trending topic of discussion. Trending topics are important for social media algorithms if you want your content viewed by the public. Seed oils are a perfect example of classifying them as harmful when the data suggest a positive outcome. Seed oils contain linoleic acid, which some data suggest an increase risk of heart disease. However, majority data shows a neutral or positive outcome when consumed in moderation. Additionally, replacing saturated fat with polyunsaturated fats shows an improvement in lowering LDL (Bad cholesterol) and raising HDL. (Good cholesterol) The “Seed oils cause inflammation” notion started around the possibility that linoleic acid contributes to inflammation is based off the concern that large amounts of linoleic acid will increase arachidonic acid (AA) and other subsequent pro-inflammatory eicosanoids. In other words, the higher consumption of linoleic acid may disrupt absorption and compete with omega-3 fatty acids, and thus, reduce the formation of anti-inflammatory eicosanoids.

This theory is often tested in randomize control trials, which shown consumption of polyunsaturated fats had either a positive or neutral effect on biomarkers for inflammation. Based on the current data, we can conclude there’s no evidence to show seed oils increase inflammation, and the consumption of both polyunsaturated and monounsaturated is strongly encouraged. Data suggests a reduction in inflammatory biomarkers when a balance of omega-3 and omega-6 is consumed through diet. However, due to the caloric density of fat intake, it’s strongly recommended to consume between 5-10% of daily calories from fat.

Replacing seed oils with Beef Tallow

High-fat diet is associated with an increased risk of many metabolic syndromes such as obesity, type 2 diabetes, and cardiovascular disease. Due to the risk of increasing LDL cholesterol in the blood from consuming too much saturated fat, people look for other forms of fat to consume. There’s some benefits to consuming beef tallow such as some vitamins and minerals. However, Beef tallow is an omega-6 polyunsaturated fat, and contains conjugated linoleic acid that may help prevent against cardiovascular disease. Beef tallow and seed oils are both polyunsaturated fatty acids. The primary difference is linoleic acid found in seed oils and conjugated linolenic acid found in beef tallow. The current data shown greater fat accumulation in mice when fed beef tallow than safflower oil. More studies must be done to show any greater benefit. However, they’re both similar by structure.

Moderation and Balance: The potential harm of seed oils likely stems from overconsumption and imbalance with omega-3s, not the oils themselves. Aim for a varied fat intake, including omega-3-rich foods (e.g., salmon, walnuts, chia seeds).

Conclusion:

Seed oils are not inherently “toxic” when consumed in moderation as part of a balanced diet, and regulatory bodies deem them safe. However, concerns about their omega-6 content, processing methods, and use in ultra-processed foods warrant caution. Choosing high-quality oils, limiting processed food intake, and balancing omega-6s with omega-3s can mitigate potential risks.

Want to see more

Check out our other online sources!

References

Su H, Liu R, Chang M, Huang J, Wang X. Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Food Funct. 2017 Sep 20;8(9):3091-3103. doi: 10.1039/c7fo00433h. PMID: 28752873.
Su H, Liu R, Chang M, Huang J, Jin Q, Wang X. Effect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Eur J Nutr. 2018 Apr;57(3):877-891. doi: 10.1007/s00394-017-1386-2. Epub 2017 Mar 8. PMID: 28275869.
DiNicolantonio JJ, O’Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018 Sep 26;5(2):e000898. doi: 10.1136/openhrt-2018-000898. PMID: 30364556; PMCID: PMC6196963.
DiNicolantonio JJ, O’Keefe JH. Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis. Open Heart. 2018 Sep 26;5(2):e000898. doi: 10.1136/openhrt-2018-000898. PMID: 30364556; PMCID: PMC6196963.
JM Hodgson, ML Wahlqvist, JA Boxall, ND Balazs,
Can linoleic acid contribute to coronary artery disease?,
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Tian M, Bai Y, Tian H, Zhao X. The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review. Molecules. 2023 Sep 1;28(17):6393. doi: 10.3390/molecules28176393. PMID: 37687222; PMCID: PMC10489903.
Yamashima T, Ota T, Mizukoshi E, Nakamura H, Yamamoto Y, Kikuchi M, Yamashita T, Kaneko S. Intake of ω-6 Polyunsaturated Fatty Acid-Rich Vegetable Oils and Risk of Lifestyle Diseases. Adv Nutr. 2020 Nov 16;11(6):1489-1509. doi: 10.1093/advances/nmaa072. PMID: 32623461; PMCID: PMC7666899.
Fritsche KL. Linoleic acid, vegetable oils & inflammation. Mo Med. 2014 Jan-Feb;111(1):41-3. PMID: 24645297; PMCID: PMC6179509.
Damude HG, Kinney AJ. Enhancing plant seed oils for human nutrition. Plant Physiol. 2008 Jul;147(3):962-8. doi: 10.1104/pp.108.121681. PMID: 18612073; PMCID: PMC2442541.
Sayon-Orea C, Carlos S, Martínez-Gonzalez MA. Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. British Journal of Nutrition. 2015;113(S2):S36-S48. doi:10.1017/S0007114514002931
Gadiraju TV, Patel Y, Gaziano JM, Djoussé L. Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence. Nutrients. 2015 Oct 6;7(10):8424-30. doi: 10.3390/nu7105404. PMID: 26457715; PMCID: PMC4632424.
Lee J, Lee JK, Lee JJ, Park S, Jung S, Lee HJ, Ha JH. Partial Replacement of High-Fat Diet with Beef Tallow Attenuates Dyslipidemia and Endoplasmic Reticulum Stress in db/db Mice. J Med Food. 2022 Jun;25(6):660-674. doi: 10.1089/jmf.2022.K.0019. Epub 2022 May 26. PMID: 35617705.
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Is it really the diet people follow or the money

Posted on November 14, 2024November 16, 2024 by amwaltamath

Diet Fads

Is it really the diet people follow or the money

Diets and Money

one thing ALL diets have in common

It seems every couple of years a new diet trend becomes popular on social media. Why? Diets are typically boring and consistent, so people find new ways to Market weight loss. For some people, diets focus on proteins, fats, and carbohydrates. For others, diets are food choices. Meaning, what food can I eat and not eat in a diet. Body builders focus their diet on macronutrients. (Protein, fats, carbohydrates. ) However, your average dieter may not fully understand what eating around macronutrients means, so they tend to focus on food choices.

According to the CDC, over 40% of adults are obese, and the number is expected to increase over the next 10 years. Nearly 75% of American’s are over weight as people struggle to lose weight.

Social media is a great place for people to promote their diet, but what people don’t understand is the influence behind a diet. Popular diet trends include cook books, social media advocates, and even doctors to promote a certain lifestyle or diet trend. Although What do all diets have in common? The key is a reduction in calories and food choices.

Why are calories important? Calories are a unit of energy, so by reducing calories consumed, we can expect weight loss to occur. For more information about weight loss, see our article How To Burn Fat.

Social media influencers push a diet for a number of reasons, but many of them are endorsed or sponsored by products related to their diet. Certain diet trends become more popular, so many social media influencers promote their diet in order to gain views. A Vegan diet has been increasing in popularity over the past decade, and many social media influencers promoted a vegan diet. However, a flip in dietary guidelines seems to promote a carnivore diet, so a lot of social media influencers promote a diet for views.

Atkins

Estimated Valuation as of December 11: $1 billion

Vegan

USD 16.55 billion in 2022

Carnivore

USD 10 billion

Trends, diets, and money

Diets have one common element, and that’s a caloric deficit. However, social media doctors, advocates, and promoter’s goal is to get views and followers. Diet trends seems to rise and fall during certain times of the year. If I could sell you on an idea about Eat pizza every day and lose weight. Then I might have your interests. However, if you only ate 1600 calories a day of pizza, then you could lose weight. Although, this isn’t recommended as weight loss doesn’t equal positive health outcomes. A person who hardly eats any food and starves themselves for fear of being fat is actually putting their body at harm. Diet trends typically focus around foods that people like to eat rather than foods that are good for you, or trends during certain times of year. For example, ketogenetic diets are most popular during January first, and then typically fall off by summer. The Atkins diet books have sold more 45 million copies over 40 years. Common to carnivore, the diet claims to be an effective weight loss aid by focusing on consumption of fatty meat, butter, and other high fat foods such as eggs and dairy. The Atkins diet reduces dietary carbohydrates to under 30 grams a day. This is interesting to many people because a diet that focuses on fat and animal protein is easier to follow because it taste better. You mean, I can eat all the steak, eggs, and butter I want and I’ll lose weight and be healthier? Well, No… That’s social media doing selling you an idea. Ironically, Dr. Atkins was over weight and experienced chronic heart disease. Studies show that weight loss occurs at equal rates regardless if the diet focuses on low carbohydrates or low fat. A total reduction in calories appears to be best. As far as body composition, a low fat- high protein diet provided better lean muscle mass.

Low Fat diets became popular due to studies showing high saturated fat intake was associated with negative health outcomes. The war on fat started to hit the markets, but due to the lack of great tasting foods, food products became saturated with sugar. Despite the the literature and reduction in fat, people were becoming larger and gaining weight. Total calorie consumption increased and protein consumption decreased. Fast-forward, and we’re still in a battle with high-fat, low carb, or low fat, and higher carb diet promoters. Ketogenic diet is better than carnivore in health outcomes. However, high protein – low carbohydrate diet could lead to hyperuricemia resulting joint and gout, and increase risk for hypercalciuria. (Kidney stones and osteoporosis.) Despite the lack of carbohydrates, high fat diets increase risk of type2 diabetes. The greatest health benefits are derived from diets in low in saturated fat and high in complex carbohydrates and fiber that increase insulin sensitivity and reduces coronary heart disease risk. Ketogenic diets can be a great weight loss strategy, but it has the opposite effect for building muscle. Building muscle in a ketogenic state is rather counterproductive.

Low carbohydrate diets and health
For over 40 years, there’s been studies on low carbohydrate diets and health outcomes. Initially, low carbohydrate diets yield slightly better weight loss. However, lower glycogen (energy in the muscle) storage and less water retention could explain the differential. Although, studies show weight loss is regulated after 12 months regardless if they’re low carbohydrates or lower fat. Low carbohydrate diets can be effective in weight loss if applied appropriately, and include low sugary vegetables and fruits such as crucifers vegetables and berries. A successful ketogenic diet consists of lean proteins. For more information about ketogenic diets, check our our article below. The truth about dietary guidelines is they are very boring. A diet around leafy vegetables, lean proteins, fruit, nuts and seeds is very boring and hard to sell. How many bodybuilders get burned out on chicken, rice, and broccoli while consuming this meal 4-6 times a day? However, the diet is structured around lean protein protein, healthy complex carbohydrates, micronutrients and fiber. Bodybuilders consume this diet because it’s simple and it works. There’s many approaches to weight loss such as medications, diets, exercise, and fasting strategies. When choosing a diet, or rather, a lifestyle change, it’s important to focus less on weight loss and more on better health outcome. Improvements in biomarkers will occur due to a reduction in weight, but what about longevity, healthy aging, reduce cancer risk, and body composition. It’s important to structure a diet around positive health outcomes rather than focusing on weight loss. Not eating any food is a great weight loss strategy, but it can lead to negative health outcomes. So what is the best diet? The best diet focuses on lean protein, fruits and vegetables, nuts and seeds. In other words, to put a title for a diet, the literature promotes a Mediterranean diet results in better overall health outcomes, reduces the risk of heart disease and cancer risk.

But I tried the Mediterranean diet, and I didn’t lose weight…..

Why Diets Fail

Despite the success stories you see online, many people are actually struggling to lose weight and keep it off. A diet works as long as you’re on the diet, but what happens when you start eating other foods? The good news is now you’ll understand why diets work and fail, so you can modify your diet and achieve long term success.

Why Diets Work
Diets work because people eliminate process foods that are higher in calories. By eliminating process foods, people are able to stay in a caloric deficit, which is the principle for weight loss. I’m sure you’ve seen the volume comparison between foods. For example, a slice of pizza contains about 4oo calories whereas an apple contains about 100 calories. Too often, we don’t consume one slice of pizza, and we eat possibly 3-4 slices, which estimates about 1200-1600 calories. Based on someone muscle mass, metabolic rate, and activity level, this could be the total amount of calories in one day for an individual. People often miscalculate the amount of calories their body burns in a day. (Basil Metabolic Rate) For a comparison between pizza and apples, you’d need to eat 12-16 apples to equal the same calories. Due to the fiber content, it would take longer time to eat and you’ll be more full. However, 12 apples doesn’t sound as good as 4 slices of pizza.

Why Diets Fail
Using the same comparison as apples and pizza, pizza sounds much more appetizing to majority of people. In short, diets, fail because we tend to fall off track and start eating foods rich in calories, or poorer food choices. In other words, we start eating higher caloric foods that puts our bodies into a caloric surplus or positive energy balance. Many people refer to these foods as highly palatable, meaning, foods that taste great. Have you noticed that you may eat in a caloric deficit for 4-5 days by reducing 300-500 calories a day. That’s a 1500- 2500 deficit for those 4-5 days, but then the weekend comes. We put our body through the process of using stored energy, and now we’re eating in a surplus. It’s easier for us to over eat because our body prefers to get it’s energy from external sources rather than internal. In a few short days, like the weekend, we’ve consume 3,000-4,000 each day resulting in a positive energy balance. We wonder why weight loss didn’t occur on Monday when we look at the scale in the morning. Many people lose motivation and discipline to continue back on the diet without seeing results. Data shows many people believe they’re in a negative energy balance, but in reality, they’re not.

Diet strategies for success

Can you enjoy foods and still lose weight?

The short answer is, YES! There’s still some debate on whether a calorie from broccoli is the same calorie from cake, and it’s metabolic affect on the body. We tend to over complicate this process a bit, and many refer to this method of counting as Calories in vs. Calories out. (CICO) CICO still remains true, but it’s a bit more complex than just counting the output of calories. For example, counting calorie consumption is simple thanks to food package labels and calculators. However, measuring output is different because of the thermic effect of food. When you measure output, you must account for total energy expenditure. This includes thermic effect of food, resting energy expenditure, and physical activity. For example, a fairly active man who works a physically demanding job for long hours has a higher energy expenditure than a man who sits at desk all day. However, if the man who sits at desk moves, fidgets, or gets up and paces, then we call this non-exercise activity thermogenesis. (NEAT) For you to accurately measure output, then you must account for all variables in the equation.

Does food choice matter?

There was man who lost weight only eating Twinkies. How? he ate less calories (energy input) than he was burning. (energy output) However, is this good for optimal health? No, and in fact a lack of diverse foods could put you at risk for many diseases. Weight loss is simply one part of the strategy to improve health outcomes. A health weight can significantly reduce the risk of many metabolic health diseases as well as reduce cancer risks. Food choices matter for positive health outcomes and body composition. For an example, our comparison of foods choices comparing apples and pizza. It’s much more difficult to consume 1,600 calories of apples than pizza due to the apples fiber content. A proper meal consists of properly balanced macronutrients. Meaning, lean proteins, complex carbohydrates, and omega 3 fatty acids. A proper macronutrient meal can help you feel full, increase energy, and improve body composition. It’s important to consume better food choices to provide your body the necessary dietary nutrition to improve health outcomes.

Increase Muscle

Resistance training is important to increase muscle mass and increase your metabolic health.

HEALTHY NUTRITION

Eating a diet higher in lean protein, then carbohydrates and lower in fat will improve your body composition.

Consistency and time

Eating in a deficit 4-5 days and then consuming too many calories over the span of 2 days can impact your weight loss. Staying consistent is the key to weight loss.

fat burning training

You don’t need to spend hours at the gym in order to see results.

Checkout our recommend products

About
cardio and fat

Cardio can help burn calories and put you in a negative energy balance. However, cardio alone will not make you lose weight.

References

Hausenblas HA, Conway KL, Coyle KRM, Barton E, Smith LD, Esposito M, Harvey C, Oakes D, Hooper DR. Efficacy of fenugreek seed extract on men’s psychological and physical health: a randomized placebo-controlled double-blind clinical trial. J Complement Integr Med. 2020 May 22;18(2):445-448. doi: 10.1515/jcim-2019-0101. PMID: 32441668.
Astrup A, Meinert Larsen T, Harper A. Atkins and other low-carbohydrate diets: hoax or an effective tool for weight loss? Lancet. 2004 Sep 4-10;364(9437):897-9. doi: 10.1016/S0140-6736(04)16986-9. PMID: 15351198.
Miller BV, Bertino JS, Reed RG, Burrington CM, Davidson LK, Green A, Gartung AM, Nafziger AN. An evaluation of the atkins’ diet. Metab Syndr Relat Disord. 2003 Dec;1(4):299-309. doi: 10.1089/1540419031361426. PMID: 18370655.
Mahdi GS. The Atkin’s diet controversy. Ann Saudi Med. 2006 May-Jun;26(3):244-5. doi: 10.5144/0256-4947.2006.244. PMID: 16861858; PMCID: PMC6074441.
Sutton EF, Bray GA, Burton JH, Smith SR, Redman LM. No evidence for metabolic adaptation in thermic effect of food by dietary protein. Obesity (Silver Spring). 2016 Aug;24(8):1639-42. doi: 10.1002/oby.21541. Epub 2016 Jun 29. PMID: 27356102; PMCID: PMC4963285.
Du S, Rajjo T, Santosa S, Jensen MD. The thermic effect of food is reduced in older adults. Horm Metab Res. 2014 May;46(5):365-9. doi: 10.1055/s-0033-1357205. Epub 2013 Oct 23. PMID: 24155251; PMCID: PMC4366678.
Du S, Rajjo T, Santosa S, Jensen MD. The thermic effect of food is reduced in older adults. Horm Metab Res. 2014 May;46(5):365-9. doi: 10.1055/s-0033-1357205. Epub 2013 Oct 23. PMID: 24155251; PMCID: PMC4366678.
Gibson MJ, Dawson JA, Wijayatunga NN, Ironuma B, Chatindiara I, Ovalle F, Allison DB, Dhurandhar EJ. A randomized cross-over trial to determine the effect of a protein vs. carbohydrate preload on energy balance in ad libitum settings. Nutr J. 2019 Nov 9;18(1):69. doi: 10.1186/s12937-019-0497-4. PMID: 31706311; PMCID: PMC6842484.
Feinman RD, Makowske M. Metabolic syndrome and low-carbohydrate ketogenic diets in the medical school biochemistry curriculum. Metab Syndr Relat Disord. 2003 Sep;1(3):189-97. doi: 10.1089/154041903322716660. PMID: 18370662.
Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, Kraemer HC, King AC. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar 7;297(9):969-77. doi: 10.1001/jama.297.9.969. Erratum in: JAMA. 2007 Jul 11;298(2):178. PMID: 17341711.
Beisswenger BG, Delucia EM, Lapoint N, Sanford RJ, Beisswenger PJ. Ketosis leads to increased methylglyoxal production on the Atkins diet. Ann N Y Acad Sci. 2005 Jun;1043:201-10. doi: 10.1196/annals.1333.025. PMID: 16037240.
Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020 Jan;69:110549. doi: 10.1016/j.nut.2019.07.001. Epub 2019 Jul 4. PMID: 31525701.
Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.
Matarese LE, Pories WJ. Adult weight loss diets: metabolic effects and outcomes. Nutr Clin Pract. 2014 Dec;29(6):759-67. doi: 10.1177/0884533614550251. Epub 2014 Oct 7. PMID: 25293593.
Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, McManus K, Champagne CM, Bishop LM, Laranjo N, Leboff MS, Rood JC, de Jonge L, Greenway FL, Loria CM, Obarzanek E, Williamson DA. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009 Feb 26;360(9):859-73. doi: 10.1056/NEJMoa0804748. PMID: 19246357; PMCID: PMC2763382.

Kava Kava

Posted on November 5, 2024May 29, 2025 by amwaltamath

Kava

Anti-Anxiety Aid

What is Kava?

Anti- stress

Kava is also known as Kava-kava, (Piper Methysticum) and it’s a South Pacific psychotropic plant medicine to reduce anxiety. Recent studies show the benefits of Kava to reduce anxiety or situational anxiety. However, there’s some concern regarding health safety and usage. It would best to drink Kava tea than consuming extracts, which may be too potent and not accurately labeled.

Studies show that a night time cup of Kava reduces anxiety and stress, and promotes peaceful sleep. Kava has been studied to increase gamma-aminobutyric acid, (GABA) which plays a role in reducing the central nervous system. It’s advised to drink kava at night or before boarding a plane if you often get nervous in those conditions due to it’s affect on slowing down the central nervous system. Kava shouldn’t be combined with alcohol as it similarly affects the central nervous system without the damaging affects of alcohol.

General Anxiety Disorder (GAD) is a chronic mental health disorder that is common affecting about 20% of Americans. Studies show that Kava is beneficial for those with generalized anxiety disorder to reduce stress and muscle tension. Kava is also a popular dietary supplement as a recreational drink to replace alcohol as well as it’s anti-inflammatory and anticancer effects.

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Where to get it?

There are extracts for Kava, but it’s not recommended to consume in extract from since potency may not be accurate. The studies suggest consuming about 50-70mg, and not to combine with alcohol or other night time medicines. We recommend consuming a trust form of tea so you may see how you feel in lower dosages, and then increase as necessary.

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References

Sarris J, LaPorte E, Schweitzer I. Kava: a comprehensive review of efficacy, safety, and psychopharmacology. Aust N Z J Psychiatry. 2011 Jan;45(1):27-35. doi: 10.3109/00048674.2010.522554. Epub 2010 Nov 15. PMID: 21073405.
Piper methysticum (kava kava). Altern Med Rev. 1998 Dec;3(6):458-60. PMID: 9855570.
Müller B, Komorek R. Mit Kava behandeln–die Wurzel gegen den Stress [Treatment with Kava–the root to ocombat stress]. Wien Med Wochenschr. 1999;149(8-10):197-201. German. PMID: 10483680.
Savage K, Sarris J, Hughes M, Bousman CA, Rossell S, Scholey A, Stough C, Suo C. Neuroimaging Insights: Kava’s (Piper methysticum) Effect on Dorsal Anterior Cingulate Cortex GABA in Generalized Anxiety Disorder. Nutrients. 2023 Oct 28;15(21):4586. doi: 10.3390/nu15214586. PMID: 37960239; PMCID: PMC10649338.
Khan A, Akram M, Thiruvengadam M, Daniyal M, Zakki SA, Munir N, Zainab R, Heydari M, Mosavat SH, Rebezov M, Shariati MA. Anti-anxiety Properties of Selected Medicinal Plants. Curr Pharm Biotechnol. 2022;23(8):1041-1060. doi: 10.2174/1389201022666210122125131. PMID: 33480339.
Cribb L, Sarris J, Savage KM, Byrne GJ, Metri NJ, Scholey A, Stough C, Bousman CA. Effect of kava (Piper methysticum) on peripheral gene expression among individuals with generalized anxiety disorder: A post hoc analysis of a randomized controlled trial. Phytother Res. 2023 Dec;37(12):5897-5903. doi: 10.1002/ptr.7999. Epub 2023 Sep 28. PMID: 37767766.
Bian T, Corral P, Wang Y, Botello J, Kingston R, Daniels T, Salloum RG, Johnston E, Huo Z, Lu J, Liu AC, Xing C. Kava as a Clinical Nutrient: Promises and Challenges. Nutrients. 2020 Oct 5;12(10):3044. doi: 10.3390/nu12103044. PMID: 33027883; PMCID: PMC7600512.
Sarris J, Byrne GJ, Bousman CA, Cribb L, Savage KM, Holmes O, Murphy J, Macdonald P, Short A, Nazareth S, Jennings E, Thomas SR, Ogden E, Chamoli S, Scholey A, Stough C. Kava for generalised anxiety disorder: A 16-week double-blind, randomised, placebo-controlled study. Aust N Z J Psychiatry. 2020 Mar;54(3):288-297. doi: 10.1177/0004867419891246. Epub 2019 Dec 8. PMID: 31813230.
Sarris J, Stough C, Bousman CA, Wahid ZT, Murray G, Teschke R, Savage KM, Dowell A, Ng C, Schweitzer I. Kava in the treatment of generalized anxiety disorder: a double-blind, randomized, placebo-controlled study. J Clin Psychopharmacol. 2013 Oct;33(5):643-8. doi: 10.1097/JCP.0b013e318291be67. PMID: 23635869.
Tzeng YM, Lee MJ. Neuroprotective properties of kavalactones. Neural Regen Res. 2015 Jun;10(6):875-7. doi: 10.4103/1673-5374.158335. PMID: 26199594; PMCID: PMC4498339.

Saffron

Posted on October 24, 2024May 29, 2025 by amwaltamath

Saffron

What are the health benefits of Saffron?

Saffron

Possible cure for depression?

Saffron is a very costly spice, and also known as Saffron Crocus. An increasing number of studies shows a lot of benefits for saffron. More randomize, double-blind, placebo control trials are showing promising results in overall health including inflammation, stress, anxiety, depression, cancer prevention, increase libido, and weight loss.

Known as the sunshine spice due it’s distant color and mood enhancing affects. Saffron is also a very powerful anti-oxidant, which may help prevent many different types of cancers. Supplementing with 60mg of Saffron for 12 weeks shown significant reduction in weight, fasting triglycerides and increase fasting HDL levels. Saffron constitutes a promising nutraceutical option for adolescents and children with obesity and prediabetes.

Saffron could be an alternative to other SSRI medications in reducing anxiety and depression symptoms with little to no side effects. More large scale data is required to prove saffron is similar to an SSRI.

Saffron may play a crucial role in male reproductive health and erectile dysfunction. Although prediabetes is a major risk factor erectile dysfunction, saffron may have aphrodisiac-like properties.

Enhance mood

Studies show that saffron may improve mood and sleep.

Decrease inflammation

Among active young adults, Saffron has been shown in improve recovery and make workouts more enjoyable in males.

Help with weight loss

Saffron may help reduce appetite, body mass index, waist circumference and fat mass.

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We highly recommend the benefits of saffron with turmeric.

The combination of saffron with the benefits and anti-inflammation properties of turmeric delivers the best potential of decreased inflammation elevated mood.

Saffron + Turmeric

Turmeric

Major benefits for brain and body health

Turmeric contains compounds called curcuminoids that’s been shown to reduce inflammation and pain. The most popular curcuminoid is curcumin, and it’s the main active ingredient in turmeric.

Cinnamon

Anti-inflammatory, aid in metabolic disease and help lose weight

Cinnamon is a spice that’s been shown to improve cardiovascular biomarkers. There’s evidence to show that cinnamon is rich in polyphenols, and may have a beneficial effect on cardio metabolic health, cholesterol, stress and inflammation.

Cardamom

May help with high blood pressure, weight loss, and infection

Cardamom may help lower blood pressure, improve digestive issues, and help immune function. Research shows a protective compound found in cardamom may help prevent cancers cells from forming or developing. When cardamom is paired with turmeric, data found the combination to be even more effective at preventing tumor growth.

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References

Kotanidou EP, Tsinopoulou VR, Giza S, Ntouma S, Angeli C, Chatziandreou M, Tsopelas K, Tseti I, Galli-Tsinopoulou A. The Effect of Saffron Kozanis (Crocus sativus L.) Supplementation on Weight Management, Glycemic Markers and Lipid Profile in Adolescents with Obesity: A Double-Blinded Randomized Placebo-Controlled Trial. Children (Basel). 2023 Nov 15;10(11):1814. doi: 10.3390/children10111814. PMID: 38002905; PMCID: PMC10670718.
Tóth B, Hegyi P, Lantos T, Szakács Z, Kerémi B, Varga G, Tenk J, Pétervári E, Balaskó M, Rumbus Z, Rakonczay Z, Bálint ER, Kiss T, Csupor D. The Efficacy of Saffron in the Treatment of Mild to Moderate Depression: A Meta-analysis. Planta Med. 2019 Jan;85(1):24-31. doi: 10.1055/a-0660-9565. Epub 2018 Jul 23. PMID: 30036891.
El Midaoui A, Ghzaiel I, Vervandier-Fasseur D, Ksila M, Zarrouk A, Nury T, Khallouki F, El Hessni A, Ibrahimi SO, Latruffe N, Couture R, Kharoubi O, Brahmi F, Hammami S, Masmoudi-Kouki O, Hammami M, Ghrairi T, Vejux A, Lizard G. Saffron (Crocus sativus L.): A Source of Nutrients for Health and for the Treatment of Neuropsychiatric and Age-Related Diseases. Nutrients. 2022 Jan 29;14(3):597. doi: 10.3390/nu14030597. PMID: 35276955; PMCID: PMC8839854.
Lu C, Ke L, Li J, Zhao H, Lu T, Mentis AFA, Wang Y, Wang Z, Polissiou MG, Tang L, Tang H, Yang K. Saffron (Crocus sativus L.) and health outcomes: a meta-research review of meta-analyses and an evidence mapping study. Phytomedicine. 2021 Oct;91:153699. doi: 10.1016/j.phymed.2021.153699. Epub 2021 Aug 8. PMID: 34419735.
Shafiee M, Arekhi S, Omranzadeh A, Sahebkar A. Saffron in the treatment of depression, anxiety and other mental disorders: Current evidence and potential mechanisms of action. J Affect Disord. 2018 Feb;227:330-337. doi: 10.1016/j.jad.2017.11.020. Epub 2017 Nov 7. PMID: 29136602.
Seyedi-Sahebari S, Farhang S, Araj-Khodaei M, Akhondzadeh S, Naseri A, Sanaie S, Frounchi N. The Effects of Crocus sativus (Saffron) on ADHD: A Systematic Review. J Atten Disord. 2024 Jan;28(1):14-24. doi: 10.1177/10870547231203176. Epub 2023 Oct 21. PMID: 37864351.
Shafiee A, Jafarabady K, Seighali N, Mohammadi I, Rajai Firouz Abadi S, Abhari FS, Bakhtiyari M. Effect of Saffron Versus Selective Serotonin Reuptake Inhibitors (SSRIs) in Treatment of Depression and Anxiety: A Meta-analysis of Randomized Controlled Trials. Nutr Rev. 2024 Jun 24:nuae076. doi: 10.1093/nutrit/nuae076. Epub ahead of print. PMID: 38913392.
Cerdá-Bernad D, Costa L, Serra AT, Bronze MR, Valero-Cases E, Pérez-Llamas F, Candela ME, Arnao MB, Barberán FT, Villalba RG, García-Conesa MT, Frutos MJ. Saffron against Neuro-Cognitive Disorders: An Overview of Its Main Bioactive Compounds, Their Metabolic Fate and Potential Mechanisms of Neurological Protection. Nutrients. 2022 Dec 17;14(24):5368. doi: 10.3390/nu14245368. PMID: 36558528; PMCID: PMC9781906.
Goyal A, Raza FA, Sulaiman SA, Shahzad A, Aaqil SI, Iqbal M, Javed B, Pokhrel P. Saffron extract as an emerging novel therapeutic option in reproduction and sexual health: recent advances and future prospectives. Ann Med Surg (Lond). 2024 Apr 4;86(5):2856-2865. doi: 10.1097/MS9.0000000000002013. PMID: 38694315; PMCID: PMC11060205.
Lopresti AL, Smith SJ. An examination into the mental and physical effects of a saffron extract (affron®) in recreationally-active adults: A randomized, double-blind, placebo-controlled study. J Int Soc Sports Nutr. 2022 Jun 7;19(1):219-238. doi: 10.1080/15502783.2022.2083455. PMID: 35813851; PMCID: PMC9261746.
Kutbi EH, Sohouli MH, Fatahi S, Lari A, Shidfar F, Aljhdali MM, Alhoshan FM, Elahi SS, Almusa HA, Abu-Zaid A. The beneficial effects of cinnamon among patients with metabolic diseases: A systematic review and dose-response meta-analysis of randomized-controlled trials. Crit Rev Food Sci Nutr. 2022;62(22):6113-6131. doi: 10.1080/10408398.2021.1896473. Epub 2021 Mar 19. PMID: 33739219.
Sarmadi B, Musazadeh V, Dehghan P, Karimi E. The effect of cinnamon consumption on lipid profile, oxidative stress, and inflammation biomarkers in adults: An umbrella meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2023 Oct;33(10):1821-1835. doi: 10.1016/j.numecd.2023.03.010. Epub 2023 Mar 18. PMID: 37500345.
Maierean SM, Serban MC, Sahebkar A, Ursoniu S, Serban A, Penson P, Banach M; Lipid and Blood Pressure Meta-analysis Collaboration (LBPMC) Group. The effects of cinnamon supplementation on blood lipid concentrations: A systematic review and meta-analysis. J Clin Lipidol. 2017 Nov-Dec;11(6):1393-1406. doi: 10.1016/j.jacl.2017.08.004. Epub 2017 Aug 12. PMID: 28887086.
Verma SK, Jain V, Katewa SS. Blood pressure lowering, fibrinolysis enhancing and antioxidant activities of cardamom (Elettaria cardamomum). Indian J Biochem Biophys. 2009 Dec;46(6):503-6. PMID: 20361714.
Das I, Acharya A, Berry DL, Sen S, Williams E, Permaul E, Sengupta A, Bhattacharya S, Saha T. Antioxidative effects of the spice cardamom against non-melanoma skin cancer by modulating nuclear factor erythroid-2-related factor 2 and NF-κB signalling pathways. Br J Nutr. 2012 Sep 28;108(6):984-97. doi: 10.1017/S0007114511006283. Epub 2011 Dec 19. PMID: 22182368.
Majdalawieh AF, Carr RI. In vitro investigation of the potential immunomodulatory and anti-cancer activities of black pepper (Piper nigrum) and cardamom (Elettaria cardamomum). J Med Food. 2010 Apr;13(2):371-81. doi: 10.1089/jmf.2009.1131. PMID: 20210607

Beta-Alanine

Posted on October 22, 2024May 29, 2025 by amwaltamath

Beta- Alanine

Hello I’m Your new trainer

Beta- Alanine

Muscle and endurance supplement with new cognitive benefits for mental health.

Studies show that supplementation with Beta-alanine increase performance for higher intensity training. Also, beta-alanine supports muscle growth by aiding in muscle recovery and repair.

Recent data suggests that B-alanine can result in carnosine elevations in the brain, which appears supplementation may increase resilience to post-traumatic stress disorder, mild traumatic brain injury and heat stress.

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Not just for exercise

More research suggest beta-alanine may help reduce anxiety, reduce aging, and protect against cognitive decline.

Why should you take Beta Alanine?

Nothing Feels As Good As Being Fit

Beta- alanine promotes faster recovery between exercise or sets, and helps increase output. Beta-alanine is a precursor to carnosine, and carnosine reduces lactic acid accumulation in your muscles during exercise. Beta-alanine increases your time to exhaustion by reducing fatigue. During exercise, glucose is broken down. Muscle breakdown glucose into lactic acid and converts into lactate. Carnosine works as a buffer against acid by reducing lactate in the muscle. Since beta-alanine elevates carnosine, muscle experience less fatigue during training.

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Post exercise and recovery

Fat burning

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References

Artioli GG, Gualano B, Smith A, Stout J, Lancha AH Jr. Role of beta-alanine supplementation on muscle carnosine and exercise performance. Med Sci Sports Exerc. 2010 Jun;42(6):1162-73. doi: 10.1249/MSS.0b013e3181c74e38. PMID: 20479615.
Cimadevilla-Fernández-Pola E, Martínez-Roldán C, Maté-Muñoz JL, Guodemar-Pérez J, Sánchez-Calabuig MA, García-Fernández P, Hervás-Pérez JP, Hernández-Lougedo J. Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training. Nutrients. 2024 Jul 19;16(14):2340. doi: 10.3390/nu16142340. PMID: 39064783; PMCID: PMC11280034.
Saunders B, Elliott-Sale K, Artioli GG, Swinton PA, Dolan E, Roschel H, Sale C, Gualano B. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017 Apr;51(8):658-669. doi: 10.1136/bjsports-2016-096396. Epub 2016 Oct 18. PMID: 27797728.
Ostfeld I, Hoffman JR. The Effect of β-Alanine Supplementation on Performance, Cognitive Function and Resiliency in Soldiers. Nutrients. 2023 Feb 19;15(4):1039. doi: 10.3390/nu15041039. PMID: 36839397; PMCID: PMC9961614.
Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
Bellinger PM. β-Alanine supplementation for athletic performance: an update. J Strength Cond Res. 2014 Jun;28(6):1751-70. doi: 10.1519/JSC.0000000000000327. PMID: 24276304.
Georgiou GD, Antoniou K, Antoniou S, Michelekaki EA, Zare R, Ali Redha A, Prokopidis K, Christodoulides E, Clifford T. Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2024 Jul 19;34(6):397-412. doi: 10.1123/ijsnem.2024-0027. PMID: 39032921.
Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera C. Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients. 2020 Aug 19;12(9):2490. doi: 10.3390/nu12092490. PMID: 32824885; PMCID: PMC7551186.
Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, Veiga-Herreros P, Lozano-Estevan MDC, García-Fernández P, de Jesús F, Guodemar-Pérez J, San Juan AF, Domínguez R. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018 Apr 25;15:19. doi: 10.1186/s12970-018-0224-0. PMID: 29713250; PMCID: PMC5918575.
Ostfeld I, Ben-Zeev T, Zamir A, Levi C, Gepner Y, Springer S, Hoffman JR. Role of β-Alanine Supplementation on Cognitive Function, Mood, and Physical Function in Older Adults; Double-Blind Randomized Controlled Study. Nutrients. 2023 Feb 12;15(4):923. doi: 10.3390/nu15040923. PMID: 36839281; PMCID: PMC9960300.

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