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.

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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.

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).

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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.

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.

Ease Tension

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Relax

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Sleep Better

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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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Truth About Cholesterol

The truth about LDL cholesterol and how to lower it

NMN

Anti-aging and diabetes prevention

Taurine

Increase energy, performance, and increase fat loss.

Fat burning
training

How do we lose fat and what’s the best way!

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.

Truth About Cholesterol

Posted on August 19, 2024May 29, 2025 by amwaltamath

The Truth

About Cholesterol

Is high cholesterol bad?

Take the first step to your healthiest self.

You might’ve heard some experts claim high cholesterol isn’t a risk factor for many diseases or health risk. However, what about high levels of low density -lipoproteins? (LDL)

What is cholesterol?
Cholesterol is a waxy substance found in your blood, and it’s required for many biological processes such as building healthy cells and hormone release. Cholesterol is carried throughout the blood by transport proteins called lipoprotein. However, there are different types of transport proteins. A lipid profile also measures triglycerides, which is commonly known as a type of fat in the blood.

Low-density Lipoprotein – Known as bad cholesterol, and cholesterol particles builds up in the walls of your arteries making them hard and narrow.

High-density Lipoprotein – Known as good cholesterol, and can pick up excess cholesterol and take back to your liver.

The cause of high LDL

goals are the ultimate challenge

It was thought that dietary cholesterol may raise blood cholesterol. So, many people with high cholesterol were told avoid high cholesterol foods. This is no longer the case as studies confirm high dietary intake isn’t directly associated with high LDL. Although, foods high in saturated fat will impact blood LDL levels. As trans or saturated fat is metabolized, the liver can produce excess cholesterol. It’s best to avoid or reduce foods high in saturated fat if you already have higher than optimal LDL. Other risk factors that increase high LDL are:

Prevention

Take the first step to your healthiest self.

Heart healthy lifestyle changes are important and can lower your risk of heart disease, stroke, and cancer.

Low salt diet with plenty of fruits, vegetables, and whole grains

100%

Lose weight and increase exercise

100%

Limit animal fats and replace with omega 3 fatty acids.

100%

Drink alcohol in moderation and quit smoking

100%

Review

Although some still claim high LDL cholesterol is not a risk factor for many heart related diseases, there’s still a lot of support and evidence that proves high LDL is still a major risk factor. currently, high LDL is still the largest risk factor. Some experts claim people can die from heart disease regardless if their LDL cholesterol is within range. For many, “in range” is already too high of a benchmark. Also, many people are prescribed statins to lower their LDL. Although, damage to their blood vessels might have already occurred, and therefore, a statin cannot reverse some or all of the damage. Regardless of beliefs, statins still increase lifespan for those with high cholesterol. No drug can out perform diet and exercise, or other lifestyle changes. Prevention is still key.

References

and Citations

Lee Y, Siddiqui WJ. Cholesterol Levels. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542294/
Schoeneck M, Iggman D. The effects of foods on LDL cholesterol levels: A systematic review of the accumulated evidence from systematic reviews and meta-analyses of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2021 May 6;31(5):1325-1338. doi: 10.1016/j.numecd.2020.12.032. Epub 2021 Jan 16. PMID: 33762150.
Ho HV, Sievenpiper JL, Zurbau A, Blanco Mejia S, Jovanovski E, Au-Yeung F, Jenkins AL, Vuksan V. The effect of oat β-glucan on LDL-cholesterol, non-HDL-cholesterol and apoB for CVD risk reduction: a systematic review and meta-analysis of randomised-controlled trials. Br J Nutr. 2016 Oct;116(8):1369-1382. doi: 10.1017/S000711451600341X. Epub 2016 Oct 11. PMID: 27724985.
Wadhera RK, Steen DL, Khan I, Giugliano RP, Foody JM. A review of low-density lipoprotein cholesterol, treatment strategies, and its impact on cardiovascular disease morbidity and mortality. J Clin Lipidol. 2016 May-Jun;10(3):472-89. doi: 10.1016/j.jacl.2015.11.010. Epub 2015 Nov 25. PMID: 27206934.
Virani SS, Aspry K, Dixon DL, Ferdinand KC, Heidenreich PA, Jackson EJ, Jacobson TA, McAlister JL, Neff DR, Gulati M, Ballantyne CM. The importance of low-density lipoprotein cholesterol measurement and control as performance measures: A joint clinical perspective from the National Lipid Association and the American Society for Preventive Cardiology. Am J Prev Cardiol. 2023 Feb 27;13:100472. doi: 10.1016/j.ajpc.2023.100472. PMID: 36970638; PMCID: PMC10037190.
Feingold, K. R. (2024, February 12). Cholesterol lowering drugs. Endotext [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK395573/

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How to lose fat

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Taurine

Posted on August 1, 2024May 29, 2025 by amwaltamath

Taurine

A secret supplement for longevity and health?

Taurine

May help prevent cardiovascular disease, increase lifespan, and more

Taurine is an amino acid that occurs naturally in the body and is found in many foods. It’s considered semi-essential or conditionally essential because it’s derived from cysteine like other amino acids but lacks a carboxyl group. Instead, it contains a sulfide group and can be called an amino sulfonic acid.

Taurine helps with bodily functions, including those of the digestive, cardiovascular, skeletal, muscular, and nervous systems. It also works as a neurotransmitter in the brain and is used for energy production. Taurine has antioxidant and anti-inflammatory properties that may enhance insulin sensitivity, which could reduce the risk of type 2 diabetes or improve blood sugar management

Science Based Fitness

ON A REGULAR BASIS CAN BE VERY BENEFICIAL TO YOUR

HEALTH

Improve Health

Introduction to chronic inflammation

Recent studies show chronic inflammation may be the greatest contribution to disease, or a cornerstone for the development of cardiovascular disease. Other major heath factors include pollution, environmental stresses, drugs, excess food consumption and obesity. Obesity is a major contribution to negative health outcomes. Managing a health body mass is crucial in over health. Taurine may help heart health and enhance endothelial function, which may significantly reduce the risk of atherosclerosis and cardiovascular events. Taurine accounts for 50% of the total free amino acids in the heart, and it’s been shown to enhance cardiac contractility and improve heart function.

Taurine is abundant in skeletal muscle, but the largest benefit of taurine is glucose and lipid regulation, energy metabolism, anti-inflammatory modulation and antioxidant action. Taurine may also aid in athletic performance such as muscle repair and cardiovascular improvements.

Conclusion

Taurine, an amino acid found naturally in the body and certain foods, offers multiple health benefits when included in a balanced diet or as a supplement. It plays a crucial role in cardiovascular health by regulating blood pressure, reducing cholesterol levels, and improving heart function, potentially lowering the risk of heart disease. Taurine supports neurological health by acting as a neuroprotective agent, aiding in brain development, and potentially reducing symptoms of anxiety and stress. It also enhances insulin sensitivity, which may help manage blood sugar levels and reduce the risk of type 2 diabetes. Additionally, taurine’s antioxidant and anti-inflammatory properties help combat oxidative stress, supporting overall cellular health. Its role in muscle function and hydration makes it popular in sports supplements, as it may improve exercise performance and reduce muscle fatigue.

Taurine

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References

Citations

Lin Guan, Peng Miao, The effects of taurine supplementation on obesity, blood pressure and lipid profile: A meta-analysis of randomized controlled trials, European Journal of Pharmacology, Volume 885, 2020, 173533,ISSN 0014-2999,
Santulli G, Kansakar U, Varzideh F, Mone P, Jankauskas SS, Lombardi A. Functional Role of Taurine in Aging and Cardiovascular Health: An Updated Overview. Nutrients. 2023; 15(19):4236. https://doi.org/10.3390/nu15194236
Ahmadian M, Roshan VD, Aslani E, Stannard SR. Taurine supplementation has anti-atherogenic and anti-inflammatory effects before and after incremental exercise in heart failure. Therapeutic Advances in Cardiovascular Disease. 2017;11(7):185-194. doi:10.1177/1753944717711138
Ahmadian, M., Dabidi Roshan, V., & Ashourpore, E. (2017). Taurine Supplementation Improves Functional Capacity, Myocardial Oxygen Consumption, and Electrical Activity in Heart Failure. Journal of Dietary Supplements, 14(4), 422–432. https://doi.org/10.1080/19390211.2016.1267059
Kurtz, J. A., VanDusseldorp, T. A., Doyle, J. A., & Otis, J. S. (2021). Taurine in sports and exercise. Journal of the International Society of Sports Nutrition, 18(1). https://doi.org/10.1186/s12970-021-00438-0

Fat loss

Posted on May 17, 2024May 20, 2025 by amwaltamath

How to lose fat

Backed by science

Burn Fat

The secret to weight loss backed by science

By now, you’ve probably heard of all the different weight loss diets. There is Keto, Atkins, carnivore, whole foods, vegan, vegetarian, plant based, animal based, and many more. What do these diets have in common? The elimination of processed or sugary foods. However, all diets have one thing in common, and that is the reduction of calories by eliminating more caloric dense foods.

It seems every couple of years the health industry cycles on diets based on trending topics. It’s unfortunate in the realm of fitness and health, the industry tries to sell so many products and plans. The truth behind weight loss is far more boring, and due to its boring and consistent nature, the industry works to start controversy. The good news for you is Science Based Fitness provides you with all the information, so you don’t have to buy anything! This is a complete guide to help you lose weight and keep it off without the promotion of fad diets that don’t work long term.

There’s a lot of “social media influencers” whose job is to sell products, so they make money. Now profit isn’t a bad thing if you’re truly helping people, but most people just want to help people buy a product or plan. At Science Based Fitness, we believe information should be FREE. We don’t want to profit from you. Instead, we want you to live your best life. We may recommend products, but our business model is to keep the mission running.

There’s no single “secret” to weight loss, but sustainable success hinges on a consistent calorie deficit—consuming fewer calories than you burn—while prioritizing nutrient-dense foods and regular physical activity. A balanced diet rich in whole foods like vegetables, lean proteins, healthy fats, and complex carbohydrates supports satiety and health, while avoiding overly restrictive or fad diets that are hard to maintain. Regular exercise, combining strength training and cardio, boosts metabolism and preserves muscle mass. Behavioral changes, like mindful eating, proper sleep, and stress management, are critical, as emotional eating or hormonal imbalances can derail progress. Tracking food intake and activity, setting realistic goals, and staying patient with gradual progress (aiming for 0.5-2 pounds lost per week) are key. No magic pills or shortcuts exist—consistency, moderation, and lifestyle changes tailored to your needs drive long-term results. Always consult a healthcare professional before starting any weight loss plan.

The Science behind weight loss

Are carbohydrates bad and make you fat?

Does fat make you fat?

Is red meat bad?

Is high LDL good or bad?

Is insulin spikes bad?

Should you reduce the time you eat meals?

Chances are you’ve heard these claims time and time again, and you might even listen to a medical professional make these exact claims. However, in the world of science, nothing it true until it can be proven.

The truth is any diet can work if you stick to it and it puts you in a caloric deficit. A lot of people will debate the calories in vs. calories out logic based on the thermodynamics of foods and energy balance. However, the truth is based on all scientific studies, Weight loss occurs regardless of what calories are reduced from carbohydrates, fats, and proteins.

The science Is clear

A caloric deficit is the most important factor for weight loss

Breaking Myths

The secret to weight loss backed by science

Science is clear…. The available evidence shows that weight loss occurs following a reduction in daily caloric intake, regardless of the macronutrient origin of those calories, although the magnitude of weight loss varies according to the type of macronutrient, and the effects on diet-induced thermogenesis.

This is a more simple and logical approach to weight loss. Enjoy the foods you like while focusing more on lean meats, fruits, vegetables, nuts and seeds. However, it’s good to be aware of calories. For example, fat contains 9 calories per-gram, so foods with a lot of fat tend to be more calorically dense. This is where foods with fiber come into play because it helps keep you full and may prevent overeating. Foods that contain higher amounts of fiber will help reduce hunger, and therefore people tend to eat less. We’ll explain more about the importance of fiber and its relation to the gut microbiome in another article.

Diet and Trends

A lot of diets can be trendy and popular because they’re new and different. Ask anybody builder what they think of chicken, broccoli, and rice. It’s very bland and boring, but it works because you have lean protein, healthy vegetables with fiber, and a healthy carbohydrate source. The structure of that meal has proper proportion macronutrients. (Macronutrients are proteins, fats, and carbohydrates.) Many diets try to adjust caloric intake by reducing macronutrients. For example, keto, Atkins, Carnivore are all low-carbohydrate diets. In nearly all randomized control trials, there’s almost zero difference in weight loss when comparing low carbohydrate to low fat, so this raises the question, how do we lose weight? It’s truly simple when you focus on caloric restriction, then you can enjoy the foods you like while being at a healthy weight.

If it’s all about calories, then why eat healthy?

Heathy foods, meaning, whole foods are simply better by nature. Most whole foods are less processed, so they have more fiber and less refined sugar added. Let’s look at an apple, for example. An apple contains 95 calories, 3 grams of fiber, and is packed with phytonutrients like antioxidants, vitamins and minerals. Compare an apple to Coke that contains 150 calories with zero fiber, no vitamins and minerals, and you’ll notice the Coke product didn’t leave you feeling full. Some data suggest the Coke beverage may lead you to eating a surplus of calories due to the higher sugar content with zero fiber. A whole apple compared to apple juice is also different. Apple juice goes through a filter and pasteurization process that removes fiber and some vitamins and minerals. Also, sugar is added to sweeten the beverage, so apple juice contains more calories than an apple. This is how people get into a caloric surplus because it’s very simple to over consume calories.

Optimal Nutrition

So, now we understand the logic behind weight loss. However, what’s an optimal diet? Optimal nutrition is defined by the best foods to maximize healthy outcomes. In other words, optimal nutrition means to provide the body with the most nutrient dense foods to increase lifespan and performance. Metabolically, this means choosing foods with the most beneficial components will keep your body at optimal health to prevent disease. Regardless of some influencers claim, the data is clear.

Focus on lean meats, fish, healthy carbohydrates like rice, oatmeal, legumes, vegetables, fruits, nuts, and seeds. As we continue to learn about the gut microbiome and its complexity, it’s important to consume foods high in fiber as fiber helps feed good bacteria while eliminating bad. A lot of data concludes a Mediterranean diet would be the most beneficial diet for health and longevity. The Mediterranean Diet focuses on mostly lean meats, fish, grains, fruits, vegetables, nuts and seeds while limiting red meats. The Mediterranean diet is one of the most studied and well-known dietary patterns.

Regarding optimal nutrition, it’s important to know that all foods have value. Wait, even Coke products have value? Regarding living, yes, any source of calories has value to sustain life. Humans didn’t always have an abundance of food available. So whatever foods were available was valuable. For example, red meat has value. Red meat contains proteins, vitamins, minerals, creatine, essential amino acids, and healthy fats. However, red meat also contains a lot of saturated fat, cholesterol, and no fiber. It would be wise to pair red meat with foods with fiber, low in fat and cholesterol, and other vitamins and minerals red meat doesn’t contain. This is the notion behind optimal nutrition. Optimally selecting foods to complement each other and what they’re lacking to promote better health.

It's still possible to enjoy the foods you like while being in a deficit. Energy balance is the key to weight loss.

Sports Nutrition

For athletes or even average gym participants, it’s important to balance protein, carbohydrates, and fats. Eliminating a macronutrient will put you at a disadvantage. The scientific literature is sound on this notion. Eliminating carbohydrates may result in muscle loss due to the depletion of muscle glycogen. As a result, the muscle will look flat. Also, muscle growth will be limited. The style of training will account for overall caloric intake, protein and carbohydrate requirements. For example, an endurance runner will require more carbohydrates due to the consistent running.

References

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124. Grundmann O, Yoon S, Williams J. The value of bioelectrical impedance analysis and phase angle in the evaluation of malnutrition and quality of life in cancer patients—a comprehensive review. Eur J Clin Nutr. (2015) 69:1290–7. doi: 10.1038/ejcn.2015.126

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Creatine

Posted on March 20, 2024March 7, 2025 by amwaltamath

Creatine

New in the world of research

Creatine has been proven to be a valuable supplement when it comes to increasing muscle and recovery, but new research may conclude possible cognitive benefits. More research has come out regarding the protective benefits of creatine monohydrate and the brain. Possible protective benefits include protective properties for neurodegenerative disease, amyotrophic lateral sclerosis, muscular dystrophy, Huntington’s disease, multiple sclerosis, Parkinson’s, overall mental health, depression, anxiety and post-traumatic stress disorder,

We’ve known for some time about the benefits of creatine and increasing muscle mass, but….It wasn’t until recently did we learn about the benefits for the brain and heart. 95% of creatine storage is in the muscle and the remaining 5% is stored in the heart and brain. Supplementing with creatine significantly benefits optimal healthy creatine levels. Creatine possesses anti-oxidant, anti-apoptotic, and anti-excitotoxic properties. Clinical research on neurodegenerative illnesses has shown that Creatine supplementation results in less effective outcomes.

Benefits

One of the most well studied supplements in health and fitness for increasing muscle mass and energy output. However, there are other forms of creatine as well. Data shows that Creatine monohydrate is the best form on creatine. The benefits of creatine do not differ in other alkaline forms or buffered creatine. We recommend any creatine monohydrate.

Creatine Monohydrate

Our Recommendations

Recent publications shown healthy brain creatine levels may improve mitochondrial function and improve oxidative stress, which may be relevant treatments for neurodegenerative diseases , including Alzheimer’s disease (AD), Parkinson’s disease (PD), Huntington’s disease (HD), and amyotrophic lateral sclerosis (ALS).

SOURCES:

Chang H, Leem YH. The potential role of creatine supplementation in neurodegenerative diseases. Phys Act Nutr. 2023 Dec;27(4):48-54. doi: 10.20463/pan.2023.0037. Epub 2023 Dec 31. PMID: 38297476; PMCID: PMC10844727.

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.

Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369.

Wu SH, Chen KL, Hsu C, Chen HC, Chen JY, Yu SY, Shiu YJ. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021. Nutrients. 2022 Mar 16;14(6):1255. doi: 10.3390/nu14061255. PMID: 35334912; PMCID: PMC8949037.

Forbes SC, Cordingley DM, Cornish SM, Gualano B, Roschel H, Ostojic SM, Rawson ES, Roy BD, Prokopidis K, Giannos P, Candow DG. Effects of Creatine Supplementation on Brain Function and Health. Nutrients. 2022 Feb 22;14(5):921. doi: 10.3390/nu14050921. PMID: 35267907; PMCID: PMC8912287.

Forbes SC, Candow DG, Neto JHF, Kennedy MD, Forbes JL, Machado M, Bustillo E, Gomez-Lopez J, Zapata A, Antonio J. Creatine supplementation and endurance performance: surges and sprints to win the race. J Int Soc Sports Nutr. 2023 Dec;20(1):2204071. doi: 10.1080/15502783.2023.2204071. PMID: 37096381; PMCID: PMC10132248.

Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. 2020 Apr/Jun;43(2):99-112. doi: 10.1519/JPT.0000000000000222. PMID: 30762623.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Hibiscus sabdariffa

Posted on March 15, 2024March 15, 2024 by amwaltamath

Hibiscus

Burn fat with hibiscus tea

Why Hibiscus Tea?

Hibiscus Sabdariffa has been traditionally in herbal drinks as well as in the food industry and herbal medicine. New research has shown that drinking 1-2 cups of hibiscus tea and INCREASE FAT OXIDATION in humans. Meaning, hibiscus tea significant effects in lipid metabolism, and may help prevent diabetes. Another study found that drinking about 240-ml of hibiscus tea eat day for 6 weeks found significant improvement in lowering blood pressure. Hibiscus sabdariffa has been studied in lowering blood pressure and cholesterol, and during studies, they found those who drank hibiscus tea experienced greater weight loss.

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Sure, you can use hibiscus in the supplement form, but it’s recommended to drink the tea instead due to the possible toxicity of consuming too much.

Combine with lemon verbena, and you have a powerful fat burning drink

Sources:

McKay DL, Chen CY, Saltzman E, Blumberg JB. Hibiscus sabdariffa L. tea (tisane) lowers blood pressure in prehypertensive and mildly hypertensive adults. J Nutr. 2010 Feb;140(2):298-303. doi: 10.3945/jn.109.115097. Epub 2009 Dec 16. PMID: 20018807.

Mozaffari-Khosravi H, Jalali-Khanabadi BA, Afkhami-Ardekani M, Fatehi F, Noori-Shadkam M. The effects of sour tea (Hibiscus sabdariffa) on hypertension in patients with type II diabetes. J Hum Hypertens. 2009 Jan;23(1):48-54. doi: 10.1038/jhh.2008.100. Epub 2008 Aug 7. PMID: 18685605.

Da-Costa-Rocha I, Bonnlaender B, Sievers H, Pischel I, Heinrich M. Hibiscus sabdariffa L. – a phytochemical and pharmacological review. Food Chem. 2014 Dec 15;165:424-43. doi: 10.1016/j.foodchem.2014.05.002. Epub 2014 May 27. PMID: 25038696.

Buchholz T, Melzig MF. Medicinal Plants Traditionally Used for Treatment of Obesity and Diabetes Mellitus – Screening for Pancreatic Lipase and α-Amylase Inhibition. Phytother Res. 2016 Feb;30(2):260-6. doi: 10.1002/ptr.5525. Epub 2015 Dec 3. PMID: 26632284.

Herranz-López M, Olivares-Vicente M, Encinar JA, Barrajón-Catalán E, Segura-Carretero A, Joven J, Micol V. Multi-Targeted Molecular Effects of Hibiscus sabdariffa Polyphenols: An Opportunity for a Global Approach to Obesity. Nutrients. 2017 Aug 20;9(8):907. doi: 10.3390/nu9080907. PMID: 28825642; PMCID: PMC5579700.

Chang HC, Peng CH, Yeh DM, Kao ES, Wang CJ. Hibiscus sabdariffa extract inhibits obesity and fat accumulation, and improves liver steatosis in humans. Food Funct. 2014 Apr;5(4):734-9. doi: 10.1039/c3fo60495k. Epub 2014 Feb 19. PMID: 24549255.

Kao ES, Yang MY, Hung CH, Huang CN, Wang CJ. Polyphenolic extract from Hibiscus sabdariffa reduces body fat by inhibiting hepatic lipogenesis and preadipocyte adipogenesis. Food Funct. 2016 Jan;7(1):171-82. doi: 10.1039/c5fo00714c. PMID: 26489044.

Ojulari OV, Lee SG, Nam JO. Beneficial Effects of Natural Bioactive Compounds from Hibiscus sabdariffa L. on Obesity. Molecules. 2019 Jan 8;24(1):210. doi: 10.3390/molecules24010210. PMID: 30626104; PMCID: PMC6337177.

Quercetin

Posted on March 15, 2024March 15, 2024 by amwaltamath

Quercetin

Recently, neuroinflammation is thought to be one of the important causes of many neuropsychiatric diseases. Quercetin is a natural flavonoid, and it is well known that quercetin has antioxidative, anti-inflammatory, and neuroprotective effects. Quercetin contains antioxidants called flavonoids that bond to free radicals and neutralize them.

Benefits of Quercetin

Daily intake of quercetin significantly improved anxiety-like behaviors and reduced inflammatory markers in the brain. Additional benefits include reducing risks of heart disease, cancer, and degenerative brain disorders. An 8-week study in 50 women with rheumatoid arthritis observed that participants who took 500 mg of quercetin experienced significantly reduced early morning stiffness, morning pain, and after-activity pain.

In a review of test-tube and animal studies, quercetin was found to suppress cell growth and induce cell death in prostate cancer cells.

Other test-tube and animal studies observed that the compound had similar effects in liver, lung, breast, bladder, blood, colon, ovarian, lymphoid, and adrenal cancer cells.

Benefits

Quercetin

Quercetin is also available as a dietary supplement in capsules, tablets, powders and extract

Anti-inflammatory
Cardioprotective
Anti-diabetic
Anti-allergic
Anti-cancer
Neuroprotective
Antimicrobial

Brands we recommend

Sources:

Burdeos, Johna. “What Is Quercetin? Benefits, Foods and Side Effects.” Forbes, Forbes Magazine, 5 Jan. 2024,

www.forbes.com/health/supplements/quercetin/.

Lee B, Yeom M, Shim I, Lee H, Hahm DH. Protective Effects of Quercetin on Anxiety-Like Symptoms and Neuroinflammation Induced by Lipopolysaccharide in Rats. Evid Based Complement Alternat Med. 2020 Apr 28;2020:4892415. doi: 10.1155/2020/4892415. PMID: 32419805; PMCID: PMC7204389.

Anand David AV, Arulmoli R, Parasuraman S. Overviews of Biological Importance of Quercetin: A Bioactive Flavonoid. Pharmacogn Rev. 2016 Jul-Dec;10(20):84-89. doi: 10.4103/0973-7847.194044. PMID: 28082789; PMCID: PMC5214562.

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