Improve insulin sensitivity
Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Your body is on a never-ending quest for balance. Its ultimate goal is homeostasis, or an active balance, inside every cell. A key way your body regulates itself is through hormone sensitivity and resistance. Being sensitive to a hormone means it only takes a little bit of it to trigger a reaction in your body. Being resistant means it’ll take a far higher exposure to that hormone before your body pays attention. If you want to build lean muscle mass and burn body fat, then your…
The case for creatine
Dr. Spencer Nadolsky is a practicing medical physician. He is based in Suffolk, Virginia. Creatine is a nitrogen-based organic acid that occurs naturally in all vertebrates. It increases the formation of adenosine triphosphate (ATP), which supplies energy to all cells in the body, including muscle. Therefore, creatine improves the ability of muscle cells to cope with intense exercise. There is a great deal of strong research behind its safety as a supplement and its ability to improve muscular power output. It also increases anaerobic endurance by acting as fuel for your cells. Muscle cells will use creatine for energy before…
The new supp that speeds up recovery
A new and more effective form of calcium HMB is on its way, and it could help you add size, strength and power, says Dr Jacob Wilson We are always looking for the next big thing in sports supplementation. We’ve done a lot of research on calcium HMB so we know that in situations where there is a lot of muscle damage it helps speed recovery The problem is that it’s best taken before exercise and takes around 90 minutes to peak in the blood. This is far from ideal if you, like me, train first thing in the morning…
Take risks to boost your testosterone
Setting yourself challenges to get out of your comfort zone is one of the best lifestyle choices you can make to increase testosterone production, says Mike Mahler The connection between your lifestyle and your testosterone level is tremendous. The significance is often not talked about enough, or even downplayed, but the way you live your everyday life profoundly affects your levels of this very important hormone. When you feel empowered and motivated and ambitious you are in a thriving state and this really supports testosterone production. You’re giving yourself a reason to be alive. That’s why it’s so important to…
The dangers of too much vitamin D
Many of us are deficient in vitamin D but aggressive supplementation may cause more problems than it solves, says Dr John Berardi Dr John Berardi is a nutrition and exercise coach, sport scientist, author, and a founder of Precision Nutrition. He is based in Toronto, Canada. itamin D supplementation has achieved almost mythical status for its perceived ability to act as a panacea to many ailments, much like fish oil once was. What we do know is that nearly everyone we test is low in vitamin D, and that adequate levels are essential for a whole host of positive health outcomes.…
Why you should wait for your shake
Taking some time after your session before drinking a protein shake or eating a meal will allow your muscles to recover faster, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada. Iron Insights Take your time What you eat after a workout is hugely important because it initiates the restoration phase of recovery, but eating minutes after your session ends is a big mistake because the enzymes that are produced to quell inflammation get diverted to the stomach to help break down food. Maximise growth hormone Waiting 30 to…
The future of fitness
Professor Stuart Phillips is Professor at the Department of Kinesiology, Exercise Metabolism Research Group at McMaster University, Canada Which aspects of your current research are proving most interesting right now? The tremendous variability we see in terms of hypertrophy and strength gains. Some people just don’t grow – or get strong – and I’d like to know why. Not that people can’t make gains, but no matter how hard some people work, what they eat, or what programme they are on, there’s never huge positive physiological adaptations. It actually appears that no matter what nutrition or supplements the people I’m…
Olly Foster: What I know
Olly Foster is one of Europe’s leading fitness models and personal trainers. He is based in London, England. My biggest breakthrough Understanding tension By learning how to create tension using even the lightest weight I have found I am able to recruit many more muscle fibres during every rep. The result is better quality gains over time. To fully understand tension you also have to become aware of tempo which allows for better form, lifting with intention based on your programme goals – strength or hypertrophy. As a youngster it was all about what I could lift, whilst now it’s…
Add muscle while you sleep
Restoring your levels of the sleep hormone melatonin is essential in keeping your body and mind in the best possible health, says Mike Mahler Mike Mahler is a hormone optimisation researcher and supplement designer. He is based in Las Vegas, Nevada. ptimal melatonin production is essential for getting optimal sleep, because it’s the hormone that tells your body it’s time to start switching off and relaxing so you feel tired and want to go to sleep. You’ll know your levels are good if you always start yawning at night and feel tired and ready for bed. Poor melatonin production means…
