Supplements

My views on the Science of Supplementation

On the 12th Pound of Christmas… NSFW

Over the month of December, I gained 12 lbs of fat.

o-SANTA-FAT-570

Fat… Not bloat.

No… I’m not going to make excuses for it. No… I’m not going to blame hormones or the holidays, depression, or stress (- each of which contributed to it). No. I’m just going to talk about what I fucked up where I am… … and what happens next.

Stardate: 3rd January, 2018.

Where I am:

Hi.

I started 2018 in pain. Neck pain, which the chiropractor had rectified since October. Back pain. S.I. Joint pain. Hip/Groin pain (-which, I soon realised, emanated from the same general area as my arthritic hip.. which hadn’t given me any issue for at least one year). Forearm pain. Knee pain. Tricep/Lat-insertion pain. Pain. Period.

You name it, it hurt. All at once. Spontaneously. I couldn’t fathom why. I hadn’t done anything stupid for months. My training was pretty solid… not overkill. I was working less (- i thought). Though a chronic insomniac, my naturally subpar sleeping habits were no worse than usual.

Only one thing had changed in the recent past.

It was my diet.

I’d transcended from low-inflammatory keto-dieting… to full-on Christmas fuckery binge.

Fucking Sugar.

It’s not our friend.

But don’t take my word for it. Speak to my clients.

Half of them are in a similar place right now: The males with joint pain… and the females with unusually painful menses.

And the only commonality between them has been the Christmas binge!

And research supports the link between sugar, binge eating, stress and inflammation. [1][2][3][4]

Numerous studies point to the increase in inflammatory markers, and deleterious effects on health, gut health, and general well-being.

Yet somehow, we calmly overlook this.

Food is supposed to make you feel good after all.

Right?

 

So… what happens next?

I’m calling today my day 0.

I’m modifying my diet: transitioning through lower-carb, to low-carb, to ketosis over the coming weeks.

I’m also going to exercise less hard… which may seem counter-intuitive to many. But, let me explain.

Intense exercise is inflammatory.

Under normal, healthy circumstances, that’s not an issue.

However, under a state of systemic inflammation – adding to that inflammation doesn’t make sense. It can make each of the negative trickle-down effects of the existing inflammatory situation worse. The means sore skin, sore joints. You name it. NOT COOL.

So… yea… back to the game plan:

  1. Fix diet incrementally.
  2. Adjust exercise… limiting truly exhaustive work.
  3. Add natural anti-inflammatories (- bromelain, white willow bark, fish oil, et. al.)
  4. Increase fat intake (see: ‘fix diet’)
  5. Increase fibre intake (see: ‘fix diet’)
  6. Rest where possible.

I may throw in a couple fasts here and there… but not for ‘detoxing’ purposes (-as ‘detoxes’ are bullshit quackery not necessary – like really, stop wasting money on that shit. …rather, I like fasts for the increase in mental clarity, decreased cravings, improved glucose tolerance, and numerous other benefits.

So….

If YOU’ve noticed painful changes in your body after the holidays, maybe your issue is the same as mine.

And, here’s your homework:

  1. Google anti-inflammatory supplements.
  2. Read up on ketogenic dieting, fasting, and intermittent fasting.
  3. DON’T start the gym in January all-out like a crazy person. You can’t undo all the damage you did in a week. Ease into it.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net/forum

 

References:

  1. Gao, Y. et. al. “Dietary sugars, not lipids, drive hypothalamic inflammation”. Mol Metab. 2017 Aug; 6(8): 897–908.
  2. Giugliano D, Ceriello A, Esposito K. “The effects of diet on inflammation: emphasis on the metabolic syndrome”. J Am Coll Cardiol. 2006 Aug 15;48(4):677-85. Epub 2006 Jul 24.
  3. Kiecolt-Glaser, J. “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge”. Psychosom Med. 2010 May; 72(4): 365–369.
  4. Succurro E, Segura-Garcia C, et. al. “Obese Patients With a Binge Eating Disorder Have an Unfavorable Metabolic and Inflammatory Profile”. Medicine (Baltimore). 2015 Dec;94(52):e2098. doi: 10.1097/MD.0000000000002098.
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5 Supplements You SHOULD be using, that you’re probably not.

Stardate: 18th April, 2016

Greetings!!

supplements

As many of you would know, I’m not big on supplements. When asked “hey bro. Should I take [*inserts name of popular go-to fad*]”, my reply is always a blunt two-pronged one:

1: “I don’t take that stuff… I eat food. Lots of it.”
2: “Supplements… should supplement your diet. Novel idea. I know.”

The stuff I actually DO use isn’t fancy. It’s functional.

i.e. It’s the stuff nobody really cares about: the stuff that helps your gut et. al. work better. Why should YOU care about ’em though?

Simple: Gut health is everything. The gut impacts the immune system, the brain, our ability to gain muscle and mobilise fat stores, the quality of our sleep and skin. I mean, holy shit, why would you NOT be interested?

Let’s get down to it!

Here are my mainstays, and a couple notable mentions:

  1. ‘Colon Cleanse Powder’

…aka Psyllium Husk Powder. This product is usually sold as a laxative. But, that’s secondary. I don’t believe in the whole ‘colon cleansing’ notion… but I do recognise that most of the population suffers from a too-low fibre intake. Even dieters, who are eating loads of ‘bush’ (lol) often complain of constipation and the like. The average person, for one, severely underestimates the amount of fibre they eat and need… and it doesn’t help that shady companies represent the minuscule amounts of fibre in their products as something monumental. “Oh. Eat my cereal. It’s fiber enriched! 1 gram of fiber per serving (of 20 grams of sugar and other useless shit)!” What the fuck man?!

Guidelines indicate that we should be taking in 30 grams of fibre per day. i.e. 10-15 grams per 1000 calories. Most of us struggle to get in TEN grams per 2000-3000 calories. That’s crazy!

That. Is. Crazy.

Enter psyllium. One tablespoon gives you 5 grams of fibre. Personally, I blend 3 tablespoons in to my smoothie… and I’m currently up to 5 tablespoons per day.

Try 3 tablespoons per day, plus a couple servings of broccoli, kidney beans, and/or oatmeal spread over the day, and you’re set! 30 grams easy!

2. Probiotics

One of the things I’ve noticed about adulthood is the prevalence of digestive issues. And, it affects all of us… even the fitness personalities like myself. Stress is a major contributor. It absolutely wrecks the gut.  For one, it affects the balance of ‘good’ bacteria to ‘bad’. As this bacteria influences the immune system, we can generally say ‘Stress affects the immune system!’

If it were only stress though, this section of today’s article would be a lot shorter.

Unfortunately friends, our gut flora gets attacked from multiple other angles. Stress, the overconsumption of sugar and starch, wanton overprescription of antibiotics, the absence of prebiotics (i.e. fibre), Exercise (or its absence). Tonnes of stuff really.

A good probiotic is essential shit!

Pun.

3. Digestive enzymes (especially proteolytic ones like bromelain)

I’ve noticed, particularly in new clients, a lot of younger people are complaining about bloat, indigestion, gas… and generally feeling like their food just sits there. Some of them have that lower tummy pouch going on. But, upon pinching the skin there, one realises that it isn’t usually fat. It is legitimate bloat.

I mentioned the prevalence in younger people, because the above used to be an older person’s ailment: Usually an age-related decline in enzyme production, and quality (i.e. the elasticity of the actual enzyme’s protein – blah, blah, blah, science stuff). Nowadays, we’re living longer… but we seem to be aging faster. At least, our organs seem to be.

Fixing the diet, reducing stress, and adding digestive enzymes helps. Not just from the digesting of food standpoint (- which is pretty fucking major as a standalone). Naw… the addition of dietary enzymes can also reduce systemic inflammation. And, this means, enzymes can potential reduce our risk of diseases we shouldn’t even have been at risk for in the first place.

Anyhoo… That there is a rant for another time.

Back on topic: I like bromelain. I use a lot of it. I’ve used it to recover from injuries, swelling, soft tissue damage, and poor digestion.

If you try only one supplement. Try this.

And… while we’re on the topic of inflammation:

4. Quercetin

Quercetin, is basically a plant pigment…  a flavonoid, with SERIOUS antioxidative power, found in richly coloured fruits.

Being a great antioxidant aside, it’s also a powerful anti-inflammatory (which means it can potentially help mitigate inflammation-based diseases such as insulin resistance, heart disease, arthritis etc.). It’s also proven to help with allergies, pain, and boost endurance.

Holy shit right?!

I use 1000mg per day. I don’t know if I’ll live longer. But I sure as hell plan on doing everything I can to improve my quality of life!

*pops another cap*

5. Chromium Polynicotinate.

I’ve written about chromium EXTENSIVELY in the past. For about 2 decades, it’s been a mainstay in my supplement regime. I can’t say enough about it’s benefits. But, I’ll rehash anyway:

It may aide in longevity.

It may improve insulin/carbohydrate sensitivity.

It may improve body composition.

It may [blah, blah, blah, yadda, yadda, super-cool stuff!]!

Bottom line? Chromium is an awesome addition… especially in a population, like ours, whose diets are so starch heavy! I mean, who DOESN’T want to be leaner, healthier, and better able to process carbohydrates? AND it’s cheap. Who doesn’t like not breaking the bank?!

*pauses for dramatic effect*

That’s it!

Hit the health store!

I’ll see you at bootcamp tomorrow!

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

Chromium Increases Insulin Internalization

Chromium Increases Insulin Internalization 

Evans GW Bowman TD

J Inorg Biochem (1992 Jun) 46(4):243-50

The effects of chromium chloride, chromium nicotinate, and chromium picolinate on insulin internalization in cultured rat skeletal muscle cells was examined. Insulin internalization was markedly increased in cells cultured in a medium that contained chromium picolinate and the increased internalization rate was accompanied by a marked increase in the uptake of both glucose and leucine. The effect was specific for chromium picolinate since neither zinc picolinate nor any of the other forms of chromium tested was effective. The increased insulin internalization rate may result from an increase in membrane fluidity since chromium picolinate and to a lesser extent, chromium nicotinate, increased the membrane fluidity of synthetic liposomal membranes.

And, in case this thread gets cluttered… here’s more reading material:


Narkissos’s follow-up commentary: