https://hypermuscles.com/ Thu, 21 May 2026 17:03:52 +0000 MyBB https://hypermuscles.com/showthread.php?tid=10186 Sat, 08 Mar 2025 15:23:48 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10186 6 Bodybuilding Rules You May Need to Break
We've all heard the "latest and greatest" from Joe GymBro about the practices you MUST employ if you want to gain muscle, lose fat, increase strength, or attain Greek god status. The purpose of this article is to analyze common OCD muscle building practices and determine if they're impactful enough for the average muscle head who trains drug-free.

Rule #1 - Fasted Training is Great for Fat Burning
Verdict: The average trainee does not need to worry about training in a fasted state. There is no statistically significant benefit.

This OCD practice came about from the theory that hunger pangs signify your body is using body fat for fuel. The followers of this ritual typically debate the actual definitions of "fasted" or "empty stomach", meaning there is no unanimous rule about how long after a meal you are in a fasted state.

This semantic skirmish aside, the proponents unanimously believe that training in this style is optimal for burning as much fat as possible. Let's examine the research:

One study that examined the body composition effects of fasted versus non-fasted aerobic exercise in 20 females found that fasted and fed trainees experienced the same statistically significant decreases in body mass, BMI, percent body fat, waist circumference and fat mass and no changes in fat free mass. [1]
A meta-analysis of 17 articles found that carbohydrates consumed pre-workout did not improve performance during exercise sessions lasting less than 70 minutes, and for sessions lasting longer than 70 minutes, carbohydrates improved performance ~59% of the time. [2]
After 20 males engaged in a 6 week endurance training program, exercising 3 days per week for 1 to 2 hours at 75% of peak Vo2 max, the fat oxidation did not differ between fasted and carbohydrate-fed participants. However, the fasted trainees experienced decreased glycogen breakdown. [3]
Another 20 males engaged in a 6 week endurance training program, exercising 3 days per week for 1 to 2 hours at 75% of peak Vo2 max. This study found that the 10 fasted trainees increased "post-exercise dephosphorylation of eEF2", which researchers believe increases the re-activation rate muscle protein synthesis (MPS) after endurance exercise. [4]
When scientists measured the excess post-exercise oxygen consumption (EPOC) of six untrained individuals they found that EPOC was higher in fed trainees over the 7 hours post-exercise. It is often thought that a higher EPOC equates to more calories (and potentially fat) burned. However this study concluded that fasted versus fed exercise does not affect EPOC to a statistically significant degree. [5]
12 males engaged in 1 hour of treadmill running at 70% of peak Vo2 max, but found that the fasted training group burned the same amount of fat and did not experience additional hunger suppression (re: consumed the same number of calories) compared to the fed trainees. [6]
Although this study examined rats, it found that rats who fasted for 24 hours had increased fatty acid utilization and increased endurance compared to fed rats. [7]
Bottom Line: Each of these studies examined the impact of fasted versus fed (non-fasted) training on aerobic endurance exercise, which is typically performed during a fat loss phase. These studies did not produce a unanimous decision, but it's safe to say that the average muscle head should not worry about training fasted versus fed as the differences are not statistically significant. It would be beneficial to see additional fasted vs. fed studies performed using anaerobic exercise such as resistance training and sprinting.



Instead of worrying about fasted training, use a proven pre-workout formula like MTS Clash to help improve gym performance, focus and energy.

Rule #2 – Eat Every 2-3 Hours to Keep the Metabolism Stoked
Verdict: Frequent meals may actually hinder the fat loss process.

This OCD practice came about from the theory that a bodybuilder must eat every 2 to 3 hours to maximize muscle protein synthesis and anabolism throughout the day. Some devout followers will even set alarms at night so that they can consume food during their sleeping phase.

Proponents of frequent feeding are typically convinced that eating more often allows them to eat more calories per day (due to increased metabolism and/or thermic effect of food). They believe that those who only eat 2 or 3 meals per day have a metabolic disadvantage. Let's examine the research:

Researchers examined the effect of 6 meals per day versus 3 meals per day on 8 obese males and 8 obese females; despite keeping a ~3000 weekly caloric deficiency for each individual for 8 weeks, both groups lost identical amounts of body weight, fat mass, lean body mass, and BMI. [8]
8 individuals consumed a high carb/low-fat meal (70% carbs, 19% fat, 11% protein) and 10 individuals consumed a low carb/high-fat meal (24% carbs, 65% fat, 11% protein) as one large 1,200 calorie meal or two 600 calorie meals on two separate occasions; meal frequency and meal composition did not affect the thermic effect of food (TEF). [9]
When 15 lean individuals (7 male, 8 female) consumed energy balanced diets (re: calories burned = calories consumed) comprised of either three meals or six meals per day; 24-hour fat oxidation was the same across both groups, but perceived levels of hunger and the desire to eat were increased in the six-meals-per-day group. [10]
12 healthy males consumed energy balanced diets (15% protein, 30% fat, 55% carbs) spread across either three or 14 meals per day; researchers found fat oxidation was the same across both groups and the lower meal frequency group experience decreased glucose levels as well as increased rest metabolic rate (RMR) and appetite control.
Bottom Line: For the average muscle head there's no need to eat every two to three hours. If your goal is general wellness, then low meal frequency may actually improve your glucose levels. If you goal is fat loss, then high frequency feedings may actually hinder your results through an increased desire to eat and poorer appetite control. If your goal is lean mass gain and you have a small appetite then high frequency feedings may help, but it will not cause you to burn any more calories per day compared to a low frequency feeding.]]> 6 Bodybuilding Rules You May Need to Break
We've all heard the "latest and greatest" from Joe GymBro about the practices you MUST employ if you want to gain muscle, lose fat, increase strength, or attain Greek god status. The purpose of this article is to analyze common OCD muscle building practices and determine if they're impactful enough for the average muscle head who trains drug-free.

Rule #1 - Fasted Training is Great for Fat Burning
Verdict: The average trainee does not need to worry about training in a fasted state. There is no statistically significant benefit.

This OCD practice came about from the theory that hunger pangs signify your body is using body fat for fuel. The followers of this ritual typically debate the actual definitions of "fasted" or "empty stomach", meaning there is no unanimous rule about how long after a meal you are in a fasted state.

This semantic skirmish aside, the proponents unanimously believe that training in this style is optimal for burning as much fat as possible. Let's examine the research:

One study that examined the body composition effects of fasted versus non-fasted aerobic exercise in 20 females found that fasted and fed trainees experienced the same statistically significant decreases in body mass, BMI, percent body fat, waist circumference and fat mass and no changes in fat free mass. [1]
A meta-analysis of 17 articles found that carbohydrates consumed pre-workout did not improve performance during exercise sessions lasting less than 70 minutes, and for sessions lasting longer than 70 minutes, carbohydrates improved performance ~59% of the time. [2]
After 20 males engaged in a 6 week endurance training program, exercising 3 days per week for 1 to 2 hours at 75% of peak Vo2 max, the fat oxidation did not differ between fasted and carbohydrate-fed participants. However, the fasted trainees experienced decreased glycogen breakdown. [3]
Another 20 males engaged in a 6 week endurance training program, exercising 3 days per week for 1 to 2 hours at 75% of peak Vo2 max. This study found that the 10 fasted trainees increased "post-exercise dephosphorylation of eEF2", which researchers believe increases the re-activation rate muscle protein synthesis (MPS) after endurance exercise. [4]
When scientists measured the excess post-exercise oxygen consumption (EPOC) of six untrained individuals they found that EPOC was higher in fed trainees over the 7 hours post-exercise. It is often thought that a higher EPOC equates to more calories (and potentially fat) burned. However this study concluded that fasted versus fed exercise does not affect EPOC to a statistically significant degree. [5]
12 males engaged in 1 hour of treadmill running at 70% of peak Vo2 max, but found that the fasted training group burned the same amount of fat and did not experience additional hunger suppression (re: consumed the same number of calories) compared to the fed trainees. [6]
Although this study examined rats, it found that rats who fasted for 24 hours had increased fatty acid utilization and increased endurance compared to fed rats. [7]
Bottom Line: Each of these studies examined the impact of fasted versus fed (non-fasted) training on aerobic endurance exercise, which is typically performed during a fat loss phase. These studies did not produce a unanimous decision, but it's safe to say that the average muscle head should not worry about training fasted versus fed as the differences are not statistically significant. It would be beneficial to see additional fasted vs. fed studies performed using anaerobic exercise such as resistance training and sprinting.



Instead of worrying about fasted training, use a proven pre-workout formula like MTS Clash to help improve gym performance, focus and energy.

Rule #2 – Eat Every 2-3 Hours to Keep the Metabolism Stoked
Verdict: Frequent meals may actually hinder the fat loss process.

This OCD practice came about from the theory that a bodybuilder must eat every 2 to 3 hours to maximize muscle protein synthesis and anabolism throughout the day. Some devout followers will even set alarms at night so that they can consume food during their sleeping phase.

Proponents of frequent feeding are typically convinced that eating more often allows them to eat more calories per day (due to increased metabolism and/or thermic effect of food). They believe that those who only eat 2 or 3 meals per day have a metabolic disadvantage. Let's examine the research:

Researchers examined the effect of 6 meals per day versus 3 meals per day on 8 obese males and 8 obese females; despite keeping a ~3000 weekly caloric deficiency for each individual for 8 weeks, both groups lost identical amounts of body weight, fat mass, lean body mass, and BMI. [8]
8 individuals consumed a high carb/low-fat meal (70% carbs, 19% fat, 11% protein) and 10 individuals consumed a low carb/high-fat meal (24% carbs, 65% fat, 11% protein) as one large 1,200 calorie meal or two 600 calorie meals on two separate occasions; meal frequency and meal composition did not affect the thermic effect of food (TEF). [9]
When 15 lean individuals (7 male, 8 female) consumed energy balanced diets (re: calories burned = calories consumed) comprised of either three meals or six meals per day; 24-hour fat oxidation was the same across both groups, but perceived levels of hunger and the desire to eat were increased in the six-meals-per-day group. [10]
12 healthy males consumed energy balanced diets (15% protein, 30% fat, 55% carbs) spread across either three or 14 meals per day; researchers found fat oxidation was the same across both groups and the lower meal frequency group experience decreased glucose levels as well as increased rest metabolic rate (RMR) and appetite control.
Bottom Line: For the average muscle head there's no need to eat every two to three hours. If your goal is general wellness, then low meal frequency may actually improve your glucose levels. If you goal is fat loss, then high frequency feedings may actually hinder your results through an increased desire to eat and poorer appetite control. If your goal is lean mass gain and you have a small appetite then high frequency feedings may help, but it will not cause you to burn any more calories per day compared to a low frequency feeding.]]> https://hypermuscles.com/showthread.php?tid=10044 Sun, 29 Jan 2023 22:17:13 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10044 From sipping a pumpkin latte to grating ginger into a warm pot of chili, many time-honored cold-weather activities involve noshing on comfort foods, especially those flavored with delicious spices. But these spices aren’t just about pleasing your palate. Many of them boast wellness benefits, as well.

Here, seven winter spices health experts recommend adding to your diet:

1. Ginger
Ginger is not only delicious and warming during crisp evenings, but it may help stabilize cholesterol levels, explains Emaline K. Brown, ND, a naturopathic doctor at Bastyr University Clinic in San Diego, CA.

It’s also known as a go-to for gastrointestinal discomfort. “Many times these issues are a result of internal inflammation,” explains Claire Martin, RD, a nutritionist and cofounder of Being Healthfull from Oakland, CA. So, if you have an irritated esophagus, ginger can help soothe your throat.

Plus, if you’re traveling this holiday season to visit loved ones, it doesn’t hurt to reach for ginger, which can ease stomach discomfort related to plane or car travel, Dr. Brown notes.

2. Cinnamon
It’s pretty much impossible to avoid this staple spice in the cooler months, as it’s used in a bevy of seasonal dishes—from pumpkin loaves to holiday cookies. But don’t worry about overdoing it: “Cinnamon may help balance out spikes in blood sugar from that extra slice of apple pie,” says Dr. Brown.

Research published in the Journal of Medicinal Food points out that cinnamon is “a rich botanical source of polyphenolics [a.k.a health-boosting micronutrients] that has been used for centuries in Chinese medicine and has been shown to affect blood glucose and insulin signaling.” Credit goes to the spice’s ability to “increase insulin receptors, which take sugar into the cells for energy,” explains Serena Goldstein, ND, a naturopathic doctor in New York, NY. In other words, it lowers blood sugar, helping you to feel more stable.

3. Cardamom
Called the “Queen of spices” in India, cardamom is a smoky, flavorful spice that comes in two varieties—brown and green. Green cardamom is generally used in the winter in both sweet foods (like cakes) and savory foods (like curry). It’s recommended that you use the whole cardamom pod—versus the ground spice, since the ground spice loses a lot of flavor.

A study published in the journal Lipids in Health and Disease found that cardamom played a beneficial role in promoting metabolic health, glucose intolerance, and oxidative stress.

4. Turmeric
Popularly used in South Asian cooking, as well as in trendy (and delicious!) Golden Milk recipes, turmeric has been used for centuries as a medicinal herb to promote healing from a host of illnesses. Martin describes it as “a powerful antioxidant that not only neutralizes free radicals (disease-causing compounds found in the environment, pollutants, and smoke) but also aids and boosts the body’s own enzymatic responses to free radicals.”

It’s also particularly helpful at keeping your brain firing on all cylinders, notes Mike Dow, Psy.D., Ph.D., author of the upcoming book, Heal Your Drained Brain (February 2018). “The effects of this miracle spice are quite evident in rural India, where fewer than one percent of seniors aged 65 and over have Alzheimer’s disease, compared to about 13 percent in the United States,” he says.

“Turmeric will make [your mind] feel better, too,” says Dow, “possibly increasing serotonin in the brain.” Additionally, it can address more day-to-day health concerns, as the main ingredient in turmeric, curcumin, is a strong antioxidant.

5. Rosemary
“Rosemary is fragrant and its scent alone may stimulate the brain to improve alertness,” says Dr. Brown. You can also derive long-term benefits from the delicious herb, because the carnosic acid in rosemary may improve cognitive function, notes Dow. In fact, it could even be called a sort of immortality spice, since populations that eat the most of it also live the longest.

That said, too much rosemary can cause diarrhea or headaches, and it’s best avoided during pregnancy, warns Dr. Goldstein.

Related: Shop a whole range of spices.

6. Allspice
One of the most important spices in Caribbean jerk seasoning, as well as in many holiday desserts, allspice has stomach-soothing and cold-battling powers. “Allspice may help ease the abdominal discomfort that so often accompanies holiday over-indulgence,” says Dr. Brown.

It’s also loaded with antioxidants!

7. Nutmeg
If you’re feeling blue, sprinkling a bit of nutmeg onto your oatmeal might help turn your frown upside down. According to Dr. Brown, as well as an animal study published in the Avicenna Journal of Phytomedicine, nutmeg may be able to boost mood and improve cognitive function. So, next time you want to lift your spirits—for instance, during the stress of the holidays—you’ll know where to turn.

Pin this infographic to your pantry to remember what’s what.]]> From sipping a pumpkin latte to grating ginger into a warm pot of chili, many time-honored cold-weather activities involve noshing on comfort foods, especially those flavored with delicious spices. But these spices aren’t just about pleasing your palate. Many of them boast wellness benefits, as well.

Here, seven winter spices health experts recommend adding to your diet:

1. Ginger
Ginger is not only delicious and warming during crisp evenings, but it may help stabilize cholesterol levels, explains Emaline K. Brown, ND, a naturopathic doctor at Bastyr University Clinic in San Diego, CA.

It’s also known as a go-to for gastrointestinal discomfort. “Many times these issues are a result of internal inflammation,” explains Claire Martin, RD, a nutritionist and cofounder of Being Healthfull from Oakland, CA. So, if you have an irritated esophagus, ginger can help soothe your throat.

Plus, if you’re traveling this holiday season to visit loved ones, it doesn’t hurt to reach for ginger, which can ease stomach discomfort related to plane or car travel, Dr. Brown notes.

2. Cinnamon
It’s pretty much impossible to avoid this staple spice in the cooler months, as it’s used in a bevy of seasonal dishes—from pumpkin loaves to holiday cookies. But don’t worry about overdoing it: “Cinnamon may help balance out spikes in blood sugar from that extra slice of apple pie,” says Dr. Brown.

Research published in the Journal of Medicinal Food points out that cinnamon is “a rich botanical source of polyphenolics [a.k.a health-boosting micronutrients] that has been used for centuries in Chinese medicine and has been shown to affect blood glucose and insulin signaling.” Credit goes to the spice’s ability to “increase insulin receptors, which take sugar into the cells for energy,” explains Serena Goldstein, ND, a naturopathic doctor in New York, NY. In other words, it lowers blood sugar, helping you to feel more stable.

3. Cardamom
Called the “Queen of spices” in India, cardamom is a smoky, flavorful spice that comes in two varieties—brown and green. Green cardamom is generally used in the winter in both sweet foods (like cakes) and savory foods (like curry). It’s recommended that you use the whole cardamom pod—versus the ground spice, since the ground spice loses a lot of flavor.

A study published in the journal Lipids in Health and Disease found that cardamom played a beneficial role in promoting metabolic health, glucose intolerance, and oxidative stress.

4. Turmeric
Popularly used in South Asian cooking, as well as in trendy (and delicious!) Golden Milk recipes, turmeric has been used for centuries as a medicinal herb to promote healing from a host of illnesses. Martin describes it as “a powerful antioxidant that not only neutralizes free radicals (disease-causing compounds found in the environment, pollutants, and smoke) but also aids and boosts the body’s own enzymatic responses to free radicals.”

It’s also particularly helpful at keeping your brain firing on all cylinders, notes Mike Dow, Psy.D., Ph.D., author of the upcoming book, Heal Your Drained Brain (February 2018). “The effects of this miracle spice are quite evident in rural India, where fewer than one percent of seniors aged 65 and over have Alzheimer’s disease, compared to about 13 percent in the United States,” he says.

“Turmeric will make [your mind] feel better, too,” says Dow, “possibly increasing serotonin in the brain.” Additionally, it can address more day-to-day health concerns, as the main ingredient in turmeric, curcumin, is a strong antioxidant.

5. Rosemary
“Rosemary is fragrant and its scent alone may stimulate the brain to improve alertness,” says Dr. Brown. You can also derive long-term benefits from the delicious herb, because the carnosic acid in rosemary may improve cognitive function, notes Dow. In fact, it could even be called a sort of immortality spice, since populations that eat the most of it also live the longest.

That said, too much rosemary can cause diarrhea or headaches, and it’s best avoided during pregnancy, warns Dr. Goldstein.

Related: Shop a whole range of spices.

6. Allspice
One of the most important spices in Caribbean jerk seasoning, as well as in many holiday desserts, allspice has stomach-soothing and cold-battling powers. “Allspice may help ease the abdominal discomfort that so often accompanies holiday over-indulgence,” says Dr. Brown.

It’s also loaded with antioxidants!

7. Nutmeg
If you’re feeling blue, sprinkling a bit of nutmeg onto your oatmeal might help turn your frown upside down. According to Dr. Brown, as well as an animal study published in the Avicenna Journal of Phytomedicine, nutmeg may be able to boost mood and improve cognitive function. So, next time you want to lift your spirits—for instance, during the stress of the holidays—you’ll know where to turn.

Pin this infographic to your pantry to remember what’s what.]]> https://hypermuscles.com/showthread.php?tid=10043 Sun, 29 Jan 2023 22:15:29 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10043 With long store lines, office potlucks, and family demands at an all-time-high around the holidays, chances are you haven’t had much time to think about how you can prevent the season from taking you down.

To keep your immune system strong through the most wonderful time of the year, you need to up your body’s defenses before they can be broken down by whatever comes your way. That definitely means washing your hands and staying as far away from your runny-nosed office-mates as possible, but you can also help prep your immune system by stocking up on the right nutrients.

We asked nutritionists to share the supplements that help them get through the hustle and bustle of the holidays. Read on for the full lowdown about why these supplements are such seasonal superstars and how to use them to give your body the boost it needs.



1. Probiotics
The helpful bacteria living in our guts help support our digestive and immune systems, and create an environment that’s more conducive to overall health and wellness. “70 to 80 percent of our immune system lives in our gut, so we need to start with a healthy digestive foundation by using probiotics regularly,” says holistic nutritionist Danielle Pashko. (In case you need a quick refresher, our immune system is our body’s defense system.)

Consuming fermented foods and drinks like yogurt and kombucha daily is an easy to show the probiotics in your gut some love, but if you’re constantly on the go, a quality probiotic supplement is a convenient way to help keep your gut in good shape, Pashko says. Look for a supplement that contains a few strains of bacteria to support diversity in your gut and at least a billion live active cultures. Start with one dose a day, and bump up to two if you feel like you have a weakened immune system.

2. Magnesium
This mineral, which is hugely important for healthy nerve and muscle function, can also help promote the quality rest that’s much needed throughout the stressful and chilly holiday season.

You can find magnesium in many foods, like green leafy vegetables and whole grains, but neuroscientist and holistic wellness expert Leigh Winters likes sipping on a drinkable magnesium supplement to reap the mineral’s benefits. “Nothing relaxes me better,” says Winters, who recommends Natural Vitality’s Natural Calm Magnesium Drink. “I can handle any stress or challenge in my day as long as I’ve slept well—and this drink helps me do just that.”

In general, Winters recommends getting 300 to 450 milligrams of magnesium per day to support energy, sleep, and relaxation.

3. Vitamin C
Probably the most well-known of vitamins A through Z is vitamin C, a powerful antioxidant that plays an important role in supporting healthy immune function.



200 milligrams of vitamin C a day usually does the trick, and is easy to obtain from fruits and vegetables like oranges, tomatoes, and broccoli. During the sneezier months, though, Pashko recommends upping your intake with a supplement (you can find vitamin C supplements in capsule, powder, and even gummy form) and aiming for 500 to 1,000 milligrams twice a day.

Vitamin C supplements can be very acidic (which can hurt your tummy), so look for a ‘buffered vitamin C’ supplement if you notice any stomach upset, Pashko says. These contain some sodium, magnesium, potassium ascorbate, or calcium, which makes them gentler on the tummy.

4. Vitamin D
Like vitamin C, vitamin D plays a big part in immune function—and because our bodies need sun exposure to make this vitamin, it’s especially hard to come by in the winter when many of us spend less time in the sun.



You can get vitamin D from salmon, tuna, cod liver oil, fortified milks and juices, and of course sunlight, but many Americans fall short on this important nutrient. That’s why Pashko recommends taking a daily vitamin D supplement to help ensure your vitamin D stays in good shape all winter long. Just check with your doc to determine the right dose for you.

5. Echinacea
Echinacea, which is believed to stimulate the immune system, is a popular herbal supplement that deserves a place in your wellness routine this winter. Research suggests that echinacea helps boost the number of white blood cells, which promote a healthy immune system, in our bodies, according to Winters.

You can find echinacea in teas, capsule, and tablet supplements. Winters likes to use echinacea tea and syrup, and recommends supplementing with 300 milligrams of echinacea extract three times a day when you feel under the weather or rundown.]]> With long store lines, office potlucks, and family demands at an all-time-high around the holidays, chances are you haven’t had much time to think about how you can prevent the season from taking you down.

To keep your immune system strong through the most wonderful time of the year, you need to up your body’s defenses before they can be broken down by whatever comes your way. That definitely means washing your hands and staying as far away from your runny-nosed office-mates as possible, but you can also help prep your immune system by stocking up on the right nutrients.

We asked nutritionists to share the supplements that help them get through the hustle and bustle of the holidays. Read on for the full lowdown about why these supplements are such seasonal superstars and how to use them to give your body the boost it needs.



1. Probiotics
The helpful bacteria living in our guts help support our digestive and immune systems, and create an environment that’s more conducive to overall health and wellness. “70 to 80 percent of our immune system lives in our gut, so we need to start with a healthy digestive foundation by using probiotics regularly,” says holistic nutritionist Danielle Pashko. (In case you need a quick refresher, our immune system is our body’s defense system.)

Consuming fermented foods and drinks like yogurt and kombucha daily is an easy to show the probiotics in your gut some love, but if you’re constantly on the go, a quality probiotic supplement is a convenient way to help keep your gut in good shape, Pashko says. Look for a supplement that contains a few strains of bacteria to support diversity in your gut and at least a billion live active cultures. Start with one dose a day, and bump up to two if you feel like you have a weakened immune system.

2. Magnesium
This mineral, which is hugely important for healthy nerve and muscle function, can also help promote the quality rest that’s much needed throughout the stressful and chilly holiday season.

You can find magnesium in many foods, like green leafy vegetables and whole grains, but neuroscientist and holistic wellness expert Leigh Winters likes sipping on a drinkable magnesium supplement to reap the mineral’s benefits. “Nothing relaxes me better,” says Winters, who recommends Natural Vitality’s Natural Calm Magnesium Drink. “I can handle any stress or challenge in my day as long as I’ve slept well—and this drink helps me do just that.”

In general, Winters recommends getting 300 to 450 milligrams of magnesium per day to support energy, sleep, and relaxation.

3. Vitamin C
Probably the most well-known of vitamins A through Z is vitamin C, a powerful antioxidant that plays an important role in supporting healthy immune function.



200 milligrams of vitamin C a day usually does the trick, and is easy to obtain from fruits and vegetables like oranges, tomatoes, and broccoli. During the sneezier months, though, Pashko recommends upping your intake with a supplement (you can find vitamin C supplements in capsule, powder, and even gummy form) and aiming for 500 to 1,000 milligrams twice a day.

Vitamin C supplements can be very acidic (which can hurt your tummy), so look for a ‘buffered vitamin C’ supplement if you notice any stomach upset, Pashko says. These contain some sodium, magnesium, potassium ascorbate, or calcium, which makes them gentler on the tummy.

4. Vitamin D
Like vitamin C, vitamin D plays a big part in immune function—and because our bodies need sun exposure to make this vitamin, it’s especially hard to come by in the winter when many of us spend less time in the sun.



You can get vitamin D from salmon, tuna, cod liver oil, fortified milks and juices, and of course sunlight, but many Americans fall short on this important nutrient. That’s why Pashko recommends taking a daily vitamin D supplement to help ensure your vitamin D stays in good shape all winter long. Just check with your doc to determine the right dose for you.

5. Echinacea
Echinacea, which is believed to stimulate the immune system, is a popular herbal supplement that deserves a place in your wellness routine this winter. Research suggests that echinacea helps boost the number of white blood cells, which promote a healthy immune system, in our bodies, according to Winters.

You can find echinacea in teas, capsule, and tablet supplements. Winters likes to use echinacea tea and syrup, and recommends supplementing with 300 milligrams of echinacea extract three times a day when you feel under the weather or rundown.]]> https://hypermuscles.com/showthread.php?tid=10042 Sun, 29 Jan 2023 22:12:41 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10042 As you strive to eat healthier, you probably add plenty of foods to your plate, like vegetables (especially the green ones), healthy fats, and lean proteins—but there are foods you might pull from your daily grub, too. We’re not just talking cookies, sugary cereals, and cheese doodles here; when many people start eating healthier, they end up leaving anything from dairy and grains to meat and eggs behind.

Whether you’re team plant-based all the way or just can’t stomach dairy, you do you! Just keep in mind that depending on your dietary restrictions, you may wind up missing out on certain important nutrients—even if your eating habits seem stellar. Talk to your doc about testing for any possible nutritional deficiencies and read on to find out what vitamins and minerals you may be missing, and how you can boost your intake.

If You’re A Vegetarian…
When you’re meat-free, your biggest concern is getting enough protein, since animal meat is a common source, says Mandy Enright, R.D.N., creator of Nutrition Nuptials. Protein maintains the structures in your body, like your organs, and helps you build muscle mass and rev your metabolism.

If you don’t eat meat, you can get protein from dairy, eggs, beans, whole grains, nuts, seeds, and soy, says Enright. Fill between a quarter and a third of your cup with protein at every meal and you’ll be in good shape.

Vegetarians also need to be mindful of vitamin B12, which is another nutrient we typically get from animal flesh. Vitamin B12 helps your red blood cells function and contributes to energy production and digestion. Adults need 2.4 micrograms a day and without enough, you may feel weak and moody and have trouble sleeping.

“Typically, if you’re not eating a lot of animal meat, taking a supplement would be the best way to get vitamin B12,” says Enright. That said, you can also find some in eggs (0.4 micrograms per egg) and milk (one microgram per cup), as well as fortified foods like cereal and non-dairy milks. Nutritional yeast and nori—the seaweed used to wrap sushi—also contain some B12.

If You’re A Vegan…
Like vegetarians, vegans may fall short on protein and vitamin B12. With all animal-based foods off the table (adios, eggs and dairy), vegans may also be low in calcium, iron, zinc, and vitamin D.

Though we associate bone-boosting calcium with milk, it’s actually found in lots of other foods. One particularly good source: soy. Adults need about 1,000 milligrams of calcium per day, and at 200 milligrams per cup, a serving of soy gets you a fifth of the way there. You can also find calcium in cruciferous veggies (like broccoli, Brussels sprouts, and bok choy), nuts, and seeds.

Iron, which our blood needs to transport oxygen from our lungs to the rest of our body, is another mineral we associate with meat. Adult men need about eight milligrams a day while women need 18 (more if pregnant), and deficiency is associated with fatigue, weakness, pale skin, and irregular heartbeat. There are plenty of best plant sources, though, including white beans (eight milligrams per cup), lentils (three grams per half cup), and spinach (three grams per half cup.) Just keep in mind that since plant-based iron (called ‘non-heme’ iron) is less bioavailable than animal-based iron (called ‘heme’ iron), you may need to eat more than those daily recommended amounts to meet your mark.

Another mineral vegans may fall short on is zinc, which helps our immune system fight off bacteria and viruses. While it’s found in oysters, red meat, poultry, and dairy, you can also get it from beans, nuts, whole grains, and fortified cereals. Women need eight milligrams a day, while men need 11. You’ll find about three milligrams of the mineral in half a cup of baked beans, 1.6 milligrams in an ounce of cashews, and 1.3 milligrams in half a cup of chickpeas.

Last but not least is vitamin D, which even non-vegans have a hard time stocking up on from food. “Usually the best food source is egg yolks, which vegans can’t have,” says Enright. Adults need about 600 IU of vitamin D—which helps us absorb calcium and supports our immune system—per day. Vegans can turn to fortified non-dairy milks and orange juice for vitamin D, but it may be easiest to just take a supplement—especially if you don’t spend much time in the sun, she says.

If You’re Dairy-Free…
When you live without milk, yogurt, and cheese, you have to work a little harder to get enough calcium and vitamin D, since most milk is fortified with 400 IU of vitamin D and contains about 300 milligrams of calcium, says Enright.

As you now know, you can find calcium in cruciferous veggies, nuts, and seeds. And if you eat non-dairy animal products, you have a few options for vitamin D, such as fatty fish like salmon (447 IU) or tuna (156 IU), and egg yolks (41 IU).

If You’re Gluten-Free…
Fiber, which is found in a number of gluten-containing whole grains, is the number-one thing you have to keep an eye on when eating a gluten-free diet. Fiber feeds the healthy bacteria (a.k.a. probiotics) in your gut, bolsters your digestive system, and supports healthy blood sugar and cholesterol. If you fall short—and many of us do, gluten-free or not—you may experience major bowel backup. Women should aim for 25 grams of fiber a day; men should aim for 38 grams. Luckily, you can find fiber in tons of other plant-based foods, like chickpeas (six grams per half cup) and chia seeds (10 grams per two tablespoons). Fruits and veggies are also loaded with fiber, so Enright recommends filling half your plate with produce at every meal.

Related: What Going Gluten-Free Can And Cannot Do For Your Health

The gluten-free eater’s second concern: vitamin B6, which we typically get from grains. This vitamin helps us metabolize protein, and can be found in a few gluten-free sources, like animal meat (such as chicken, turkey, and salmon) and beans (such as chickpeas). Adults need 1.3 milligrams of vitamin B6 every day. A cup of chickpeas packs 1.1 milligrams of B6, while a serving of tuna offers 0.9 milligrams.

Folate is another B vitamin you can fall short on without gluten in your diet. Since it plays a key role in the synthesis of DNA and RNA, folate is especially important for women who are pregnant or want to become pregnant. These women need 600 micrograms a day, while the average adult needs 400. You can find folate in spinach, asparagus, peas, spinach, and broccoli, says Enright. Half a cup of boiled spinach offers 131 micrograms, and four spears of asparagus offer 89 .

If You’re Paleo…
The popular Paleo diet preaches one guiding principle: Eat only foods that our primal ancestors could’ve eaten back in the day. That means grass-fed meat, seafood, fruits, vegetables, eggs, nuts, seeds, and healthy oils (like olive and avocado), but no cereal grains, legumes (like peanuts and beans), dairy, sugar, potatoes, processed foods, or vegetable oils.

Since Paleo eaters stay away from dairy, they should pay special attention to their calcium and vitamin D intake, says Enright. Since they also stay away from grains and beans, they should also keep an eye on fiber. Chia seeds, hemp seeds, and produce are some of your best Paleo-approved fiber sources.

If You’re Keto…
On a ketogenic diet, you eat about 80 percent of your daily calories from fat and limit carbs to just 20 to 30 net grams (total carbs minus fiber) per day, according to certified natural medicine doctor and clinical nutritionist Josh Axe, D.C.

When you keep carbs that low, processed foods, grains, most dairy, and starchy veggies are off limits, and you may miss the mark on fiber, calcium, vitamin D, and B vitamins (folate and B6). Since the keto menu is so limited, you may need to turn to supplements to meet your nutritional needs.

Additionally, many keto eaters lose electrolytes (like potassium, and magnesium) as they slash carbs and drop water weight (even if they drink lots of water), says Axe. Adults need 4.7 grams of potassium, and 310 (women) to 400 (men) milligrams of magnesium per day.

Drinking is a simple, hydrating way to replenish electrolytes, says Axe. Axe likes to drink bone broth for its electrolytes, but you can also find these important minerals in foods like nuts, avocados, mushrooms, salmon, spinach, artichokes, and leafy greens—all of which are a-okay on the keto diet in the right amounts.

If You’re On Whole30…
The super-trendy Whole30 is an elimination diet in which you cut out dairy, grains, legumes, soy, alcohol, and anything highly processed or that contains added sugar for—you guessed it—30 days. The eating style is supposed to help you identify food sensitivities and establish healthier habits.

Following a Whole30 way of eating long-term can be tricky, though, since it blacklists multiple of the nutritious food groups we’ve already discussed. Without dairy, grains, and legumes, you’ll need to be vigilant about getting calcium, vitamin D, B vitamins, and iron from other food sources or supplements, says Enright.

Keep your nutritional needs straight with this infographic:]]> As you strive to eat healthier, you probably add plenty of foods to your plate, like vegetables (especially the green ones), healthy fats, and lean proteins—but there are foods you might pull from your daily grub, too. We’re not just talking cookies, sugary cereals, and cheese doodles here; when many people start eating healthier, they end up leaving anything from dairy and grains to meat and eggs behind.

Whether you’re team plant-based all the way or just can’t stomach dairy, you do you! Just keep in mind that depending on your dietary restrictions, you may wind up missing out on certain important nutrients—even if your eating habits seem stellar. Talk to your doc about testing for any possible nutritional deficiencies and read on to find out what vitamins and minerals you may be missing, and how you can boost your intake.

If You’re A Vegetarian…
When you’re meat-free, your biggest concern is getting enough protein, since animal meat is a common source, says Mandy Enright, R.D.N., creator of Nutrition Nuptials. Protein maintains the structures in your body, like your organs, and helps you build muscle mass and rev your metabolism.

If you don’t eat meat, you can get protein from dairy, eggs, beans, whole grains, nuts, seeds, and soy, says Enright. Fill between a quarter and a third of your cup with protein at every meal and you’ll be in good shape.

Vegetarians also need to be mindful of vitamin B12, which is another nutrient we typically get from animal flesh. Vitamin B12 helps your red blood cells function and contributes to energy production and digestion. Adults need 2.4 micrograms a day and without enough, you may feel weak and moody and have trouble sleeping.

“Typically, if you’re not eating a lot of animal meat, taking a supplement would be the best way to get vitamin B12,” says Enright. That said, you can also find some in eggs (0.4 micrograms per egg) and milk (one microgram per cup), as well as fortified foods like cereal and non-dairy milks. Nutritional yeast and nori—the seaweed used to wrap sushi—also contain some B12.

If You’re A Vegan…
Like vegetarians, vegans may fall short on protein and vitamin B12. With all animal-based foods off the table (adios, eggs and dairy), vegans may also be low in calcium, iron, zinc, and vitamin D.

Though we associate bone-boosting calcium with milk, it’s actually found in lots of other foods. One particularly good source: soy. Adults need about 1,000 milligrams of calcium per day, and at 200 milligrams per cup, a serving of soy gets you a fifth of the way there. You can also find calcium in cruciferous veggies (like broccoli, Brussels sprouts, and bok choy), nuts, and seeds.

Iron, which our blood needs to transport oxygen from our lungs to the rest of our body, is another mineral we associate with meat. Adult men need about eight milligrams a day while women need 18 (more if pregnant), and deficiency is associated with fatigue, weakness, pale skin, and irregular heartbeat. There are plenty of best plant sources, though, including white beans (eight milligrams per cup), lentils (three grams per half cup), and spinach (three grams per half cup.) Just keep in mind that since plant-based iron (called ‘non-heme’ iron) is less bioavailable than animal-based iron (called ‘heme’ iron), you may need to eat more than those daily recommended amounts to meet your mark.

Another mineral vegans may fall short on is zinc, which helps our immune system fight off bacteria and viruses. While it’s found in oysters, red meat, poultry, and dairy, you can also get it from beans, nuts, whole grains, and fortified cereals. Women need eight milligrams a day, while men need 11. You’ll find about three milligrams of the mineral in half a cup of baked beans, 1.6 milligrams in an ounce of cashews, and 1.3 milligrams in half a cup of chickpeas.

Last but not least is vitamin D, which even non-vegans have a hard time stocking up on from food. “Usually the best food source is egg yolks, which vegans can’t have,” says Enright. Adults need about 600 IU of vitamin D—which helps us absorb calcium and supports our immune system—per day. Vegans can turn to fortified non-dairy milks and orange juice for vitamin D, but it may be easiest to just take a supplement—especially if you don’t spend much time in the sun, she says.

If You’re Dairy-Free…
When you live without milk, yogurt, and cheese, you have to work a little harder to get enough calcium and vitamin D, since most milk is fortified with 400 IU of vitamin D and contains about 300 milligrams of calcium, says Enright.

As you now know, you can find calcium in cruciferous veggies, nuts, and seeds. And if you eat non-dairy animal products, you have a few options for vitamin D, such as fatty fish like salmon (447 IU) or tuna (156 IU), and egg yolks (41 IU).

If You’re Gluten-Free…
Fiber, which is found in a number of gluten-containing whole grains, is the number-one thing you have to keep an eye on when eating a gluten-free diet. Fiber feeds the healthy bacteria (a.k.a. probiotics) in your gut, bolsters your digestive system, and supports healthy blood sugar and cholesterol. If you fall short—and many of us do, gluten-free or not—you may experience major bowel backup. Women should aim for 25 grams of fiber a day; men should aim for 38 grams. Luckily, you can find fiber in tons of other plant-based foods, like chickpeas (six grams per half cup) and chia seeds (10 grams per two tablespoons). Fruits and veggies are also loaded with fiber, so Enright recommends filling half your plate with produce at every meal.

Related: What Going Gluten-Free Can And Cannot Do For Your Health

The gluten-free eater’s second concern: vitamin B6, which we typically get from grains. This vitamin helps us metabolize protein, and can be found in a few gluten-free sources, like animal meat (such as chicken, turkey, and salmon) and beans (such as chickpeas). Adults need 1.3 milligrams of vitamin B6 every day. A cup of chickpeas packs 1.1 milligrams of B6, while a serving of tuna offers 0.9 milligrams.

Folate is another B vitamin you can fall short on without gluten in your diet. Since it plays a key role in the synthesis of DNA and RNA, folate is especially important for women who are pregnant or want to become pregnant. These women need 600 micrograms a day, while the average adult needs 400. You can find folate in spinach, asparagus, peas, spinach, and broccoli, says Enright. Half a cup of boiled spinach offers 131 micrograms, and four spears of asparagus offer 89 .

If You’re Paleo…
The popular Paleo diet preaches one guiding principle: Eat only foods that our primal ancestors could’ve eaten back in the day. That means grass-fed meat, seafood, fruits, vegetables, eggs, nuts, seeds, and healthy oils (like olive and avocado), but no cereal grains, legumes (like peanuts and beans), dairy, sugar, potatoes, processed foods, or vegetable oils.

Since Paleo eaters stay away from dairy, they should pay special attention to their calcium and vitamin D intake, says Enright. Since they also stay away from grains and beans, they should also keep an eye on fiber. Chia seeds, hemp seeds, and produce are some of your best Paleo-approved fiber sources.

If You’re Keto…
On a ketogenic diet, you eat about 80 percent of your daily calories from fat and limit carbs to just 20 to 30 net grams (total carbs minus fiber) per day, according to certified natural medicine doctor and clinical nutritionist Josh Axe, D.C.

When you keep carbs that low, processed foods, grains, most dairy, and starchy veggies are off limits, and you may miss the mark on fiber, calcium, vitamin D, and B vitamins (folate and B6). Since the keto menu is so limited, you may need to turn to supplements to meet your nutritional needs.

Additionally, many keto eaters lose electrolytes (like potassium, and magnesium) as they slash carbs and drop water weight (even if they drink lots of water), says Axe. Adults need 4.7 grams of potassium, and 310 (women) to 400 (men) milligrams of magnesium per day.

Drinking is a simple, hydrating way to replenish electrolytes, says Axe. Axe likes to drink bone broth for its electrolytes, but you can also find these important minerals in foods like nuts, avocados, mushrooms, salmon, spinach, artichokes, and leafy greens—all of which are a-okay on the keto diet in the right amounts.

If You’re On Whole30…
The super-trendy Whole30 is an elimination diet in which you cut out dairy, grains, legumes, soy, alcohol, and anything highly processed or that contains added sugar for—you guessed it—30 days. The eating style is supposed to help you identify food sensitivities and establish healthier habits.

Following a Whole30 way of eating long-term can be tricky, though, since it blacklists multiple of the nutritious food groups we’ve already discussed. Without dairy, grains, and legumes, you’ll need to be vigilant about getting calcium, vitamin D, B vitamins, and iron from other food sources or supplements, says Enright.

Keep your nutritional needs straight with this infographic:]]> https://hypermuscles.com/showthread.php?tid=10041 Sun, 29 Jan 2023 22:11:03 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10041 You know fiber is important—after all, when you don’t get enough of it your pipes can get, well, clogged. But fiber does more than just keep you regular. One type of fiber, known as prebiotic fiber, also feeds probiotics, the healthy bacteria found in your gut.

“The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be,” says New York City-based nutritionist Vanessa Rissetto, R.D.

Prebiotic fiber is insoluble, meaning it passes through your GI tract virtually undigested until it reaches your colon, where it provides nutrients to the healthy bacteria there.

“Research has actually shown that prebiotics can change the microbiota of the digestive system for the better, which leads to a wide range of health benefits,” says Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and co-founder of Ancient Nutrition. “Since gut health is so closely linked to so many other bodily functions, both prebiotics and probiotics are crucial.” In combination with a healthy population of probiotics, prebiotics help boost nutrient absorption and keep our immune system functioning at its best.

To feed your probiotics the good stuff they need, you’ll want to chow down on foods high in that insoluble fiber—so we asked the experts to share the top five prebiotic foods—along with how to add them to your diet.

Keep in mind that foods generally contain more prebiotic fiber raw than they do cooked, since they have higher overall fiber content (and thus higher prebiotic content) when raw, says Axe.

Try to incorporate several of these prebiotic foods into your diet every day for optimal gut-lovin’ goodness. (If any are no-go’s or life gets in the way of your healthy eating habits, consider an insoluble fiber supplement to feed your good gut bugs.)



1. Raw Dandelion Greens
This bitter, crunchy green is 24.3 percent insoluble fiber by weight and offers a good dose of prebiotics, says Sydney Zivertz, health and nutrition investigator for ConsumerSafety.org. Besides being a top source of prebiotics, “dandelion greens are also rich in vitamin K, which helps our blood clot properly and supports bone health,” says Axe.

Try tossing dandelion greens (you can find ‘em at most health food stores) into your next salad. The smooth, mild flavor of tomatoes and olive oil offer a nice contrast to the bitterness of raw dandelion greens.



2. Raw Garlic
Your favorite seasoning is another one of the best sources of prebiotic fiber out there, clocking in at 17.5 percent insoluble fiber by weight, says Zivertz. Not only does garlic add great flavor to food, but it’s also loaded with nutrients, including vitamin B6 and vitamin C, says Tanya Zuckerbrot R.D., founder of The F-Factor Diet. It also has powerful antioxidant properties and contains ‘organosulfur’ compounds that support heart, liver, and immune health.

Try adding minced raw garlic to soups (Zivertz likes sprinkling it into chili) and salad dressings.



3. Raw Onion
The next time you build yourself a sandwich or salad, don’t forget to add some raw onion, which is 8.6 percent insoluble fiber by weight. This source of prebiotics also contains the antioxidants vitamin C and quercetin, which fight off free radicals and cell damage, along with chromium, which supports insulin function, says Rissetto. “Since most of the flavonoids [the compounds responsible for onions’ health benefits] are found in their outermost layers, peel off as little as possible before chopping, dicing, and tearing,” she suggests.



4. Raw Asparagus
At five percent insoluble fiber by weight, raw asparagus is another nutritious source of prebiotic fiber. It also contains a number of antioxidants, which boosts its gut and immune benefits, says Zuckerbrot.

Since eating raw asparagus is less than appealing, Zuckerbrot recommends fermenting (a.k.a. pickling) it to munch on as a snack or side dish. (Intrigued? Try this recipe.)

Related: What’s The Difference Between Raw, Living, And Fermented Foods?



5. Whole-Wheat Flour
Last but not least: whole-wheat flour, which comes in at 4.8 percent insoluble fiber by weight. Whole grains also contain magnesium (a mineral that helps your muscles function properly), vitamin E (an antioxidant), and selenium (a mineral that helps keep your thyroid in check).

Look for flours, cereals, breads, and other baked goods labeled ‘100-percent whole-wheat.’]]> You know fiber is important—after all, when you don’t get enough of it your pipes can get, well, clogged. But fiber does more than just keep you regular. One type of fiber, known as prebiotic fiber, also feeds probiotics, the healthy bacteria found in your gut.

“The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be,” says New York City-based nutritionist Vanessa Rissetto, R.D.

Prebiotic fiber is insoluble, meaning it passes through your GI tract virtually undigested until it reaches your colon, where it provides nutrients to the healthy bacteria there.

“Research has actually shown that prebiotics can change the microbiota of the digestive system for the better, which leads to a wide range of health benefits,” says Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, best-selling author of Eat Dirt, and co-founder of Ancient Nutrition. “Since gut health is so closely linked to so many other bodily functions, both prebiotics and probiotics are crucial.” In combination with a healthy population of probiotics, prebiotics help boost nutrient absorption and keep our immune system functioning at its best.

To feed your probiotics the good stuff they need, you’ll want to chow down on foods high in that insoluble fiber—so we asked the experts to share the top five prebiotic foods—along with how to add them to your diet.

Keep in mind that foods generally contain more prebiotic fiber raw than they do cooked, since they have higher overall fiber content (and thus higher prebiotic content) when raw, says Axe.

Try to incorporate several of these prebiotic foods into your diet every day for optimal gut-lovin’ goodness. (If any are no-go’s or life gets in the way of your healthy eating habits, consider an insoluble fiber supplement to feed your good gut bugs.)



1. Raw Dandelion Greens
This bitter, crunchy green is 24.3 percent insoluble fiber by weight and offers a good dose of prebiotics, says Sydney Zivertz, health and nutrition investigator for ConsumerSafety.org. Besides being a top source of prebiotics, “dandelion greens are also rich in vitamin K, which helps our blood clot properly and supports bone health,” says Axe.

Try tossing dandelion greens (you can find ‘em at most health food stores) into your next salad. The smooth, mild flavor of tomatoes and olive oil offer a nice contrast to the bitterness of raw dandelion greens.



2. Raw Garlic
Your favorite seasoning is another one of the best sources of prebiotic fiber out there, clocking in at 17.5 percent insoluble fiber by weight, says Zivertz. Not only does garlic add great flavor to food, but it’s also loaded with nutrients, including vitamin B6 and vitamin C, says Tanya Zuckerbrot R.D., founder of The F-Factor Diet. It also has powerful antioxidant properties and contains ‘organosulfur’ compounds that support heart, liver, and immune health.

Try adding minced raw garlic to soups (Zivertz likes sprinkling it into chili) and salad dressings.



3. Raw Onion
The next time you build yourself a sandwich or salad, don’t forget to add some raw onion, which is 8.6 percent insoluble fiber by weight. This source of prebiotics also contains the antioxidants vitamin C and quercetin, which fight off free radicals and cell damage, along with chromium, which supports insulin function, says Rissetto. “Since most of the flavonoids [the compounds responsible for onions’ health benefits] are found in their outermost layers, peel off as little as possible before chopping, dicing, and tearing,” she suggests.



4. Raw Asparagus
At five percent insoluble fiber by weight, raw asparagus is another nutritious source of prebiotic fiber. It also contains a number of antioxidants, which boosts its gut and immune benefits, says Zuckerbrot.

Since eating raw asparagus is less than appealing, Zuckerbrot recommends fermenting (a.k.a. pickling) it to munch on as a snack or side dish. (Intrigued? Try this recipe.)

Related: What’s The Difference Between Raw, Living, And Fermented Foods?



5. Whole-Wheat Flour
Last but not least: whole-wheat flour, which comes in at 4.8 percent insoluble fiber by weight. Whole grains also contain magnesium (a mineral that helps your muscles function properly), vitamin E (an antioxidant), and selenium (a mineral that helps keep your thyroid in check).

Look for flours, cereals, breads, and other baked goods labeled ‘100-percent whole-wheat.’]]> https://hypermuscles.com/showthread.php?tid=10040 Sun, 29 Jan 2023 22:09:42 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10040 Unless you’ve been living in the woods without TV or internet for the past decade, you’ve probably heard a lot about omega-3s, the fatty acids found in fish oil supplements. However, there’s another key omega that might not be on your radar: omega-6s. These lesser known fatty acids also have major impacts on your health and well-being—read on for what you should know about them.

Omega 101
Both omega-3s and omega-6s are polyunsaturated fats, which are considered heart-healthy, says dietitian Amy Goodson, M.S., R.D., C.S.S.D., L.D. Our bodies can’t make all of these fatty acids (called ‘essential fatty acids’) on their own or synthesize others efficiently, so we need to get them from food.

Though both play a role in cell formation and development and immune function, they have a number of key differences. Omega-3s support the body’s inflammatory response, healthy cholesterol levels, and overall heart health, says dietitian Jenny Dang, R.D. They also support joint, brain, and eye health.

There are three types of omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha linolenic acid). You can find DHA and EPA in animal sources such as grass-fed beef and fatty fish like salmon and tuna, while you can find ALA in flax seeds, chia seeds, and walnuts.

Related: What Exactly Are EPA And DHA, Really?

While omega-3s wear a health halo, omega-6s often get a bad rap for their ability to trigger inflammatory responses in the body—but that doesn’t quite tell their whole story. Omega-6s actually play a lot of important roles, including supporting hair and skin growth, bone health, and a healthy metabolism, says Dang. They’re also crucial for growth and development and brain and reproductive health. You can find these fatty acids in meat, but many of the omega-6s in the American diet come from vegetable oils (like soybean, corn, sunflower, and cottonseed oil) that are added to packaged foods.

Omega-6s Gone Wrong
Both omega-3s and omega-6s are key to a healthy diet—in the right ratio. “The goal with omega-6s and omega-3s is to have a happy little balance,” says Goodson. Research suggests we should eat a four-to-one ratio of omega-6s or omega-3s (or lower) for optimal health. The issue is, the standard American diet comes in at closer to a 20-to-one ratio. Omega-6-containing oils are so common in processed and fast foods that many Americans consume far more than they realize, she says.

Eating such an omega-6-heavy diet can promote inflammation in the body and lead to a number of health issues. According to research published in Nutrients, excessive omega-6 intake can promote blood clotting and plaque buildup in the arteries and contribute to conditions like obesity and diabetes. Plus, an excess of omega-6s can also exacerbate symptoms and inflammation for those with conditions like autoimmune diseases or type 2 diabetes, Goodson says. Research even suggests that such an imbalance of omega-6s and omega-3s in the diet can impact risk for certain cancers.

Balancing Your Omega Intake
The negative health effects of an out-of-whack omega balance are no joke—so how can you tip the scales back in the right direction? Since so many Americans take in crazy amounts of omega-6s, your first task is to cut down on your intake (because it’s probably too high).

We need just about 12 to 17 grams of omega-6s per day (about 108 to 153 calories), an amount that can be surpassed with just one ride through the drive-thru or stop in the snack aisle, says Dang.

Start by swapping out one processed or packaged meal or snack a day with a whole food, recommends Goodson. “If you’re limiting your intake of omega-6s, you improve your ratio even if you don’t change your intake of omega-3s,” she says. Once that becomes habit, find another processed food to swap out.

Once you’re a master omega-6 swapper, you can begin focusing on incorporating more omega-3-rich foods into your diet. (The jury is still out on just how much EPA and DHA we need daily, but the National Institutes of Health recommends men shoot for 1.6 grams of ALA per day, while women shoot for 1.1 grams a day.) Boost your intake of all three omega-3s by eating fish twice per week and omega-3-enriched eggs, adding walnuts to cereal, yogurt, and salads, snacking on edamame, or through supplementation.]]> Unless you’ve been living in the woods without TV or internet for the past decade, you’ve probably heard a lot about omega-3s, the fatty acids found in fish oil supplements. However, there’s another key omega that might not be on your radar: omega-6s. These lesser known fatty acids also have major impacts on your health and well-being—read on for what you should know about them.

Omega 101
Both omega-3s and omega-6s are polyunsaturated fats, which are considered heart-healthy, says dietitian Amy Goodson, M.S., R.D., C.S.S.D., L.D. Our bodies can’t make all of these fatty acids (called ‘essential fatty acids’) on their own or synthesize others efficiently, so we need to get them from food.

Though both play a role in cell formation and development and immune function, they have a number of key differences. Omega-3s support the body’s inflammatory response, healthy cholesterol levels, and overall heart health, says dietitian Jenny Dang, R.D. They also support joint, brain, and eye health.

There are three types of omega-3s: DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid), and ALA (alpha linolenic acid). You can find DHA and EPA in animal sources such as grass-fed beef and fatty fish like salmon and tuna, while you can find ALA in flax seeds, chia seeds, and walnuts.

Related: What Exactly Are EPA And DHA, Really?

While omega-3s wear a health halo, omega-6s often get a bad rap for their ability to trigger inflammatory responses in the body—but that doesn’t quite tell their whole story. Omega-6s actually play a lot of important roles, including supporting hair and skin growth, bone health, and a healthy metabolism, says Dang. They’re also crucial for growth and development and brain and reproductive health. You can find these fatty acids in meat, but many of the omega-6s in the American diet come from vegetable oils (like soybean, corn, sunflower, and cottonseed oil) that are added to packaged foods.

Omega-6s Gone Wrong
Both omega-3s and omega-6s are key to a healthy diet—in the right ratio. “The goal with omega-6s and omega-3s is to have a happy little balance,” says Goodson. Research suggests we should eat a four-to-one ratio of omega-6s or omega-3s (or lower) for optimal health. The issue is, the standard American diet comes in at closer to a 20-to-one ratio. Omega-6-containing oils are so common in processed and fast foods that many Americans consume far more than they realize, she says.

Eating such an omega-6-heavy diet can promote inflammation in the body and lead to a number of health issues. According to research published in Nutrients, excessive omega-6 intake can promote blood clotting and plaque buildup in the arteries and contribute to conditions like obesity and diabetes. Plus, an excess of omega-6s can also exacerbate symptoms and inflammation for those with conditions like autoimmune diseases or type 2 diabetes, Goodson says. Research even suggests that such an imbalance of omega-6s and omega-3s in the diet can impact risk for certain cancers.

Balancing Your Omega Intake
The negative health effects of an out-of-whack omega balance are no joke—so how can you tip the scales back in the right direction? Since so many Americans take in crazy amounts of omega-6s, your first task is to cut down on your intake (because it’s probably too high).

We need just about 12 to 17 grams of omega-6s per day (about 108 to 153 calories), an amount that can be surpassed with just one ride through the drive-thru or stop in the snack aisle, says Dang.

Start by swapping out one processed or packaged meal or snack a day with a whole food, recommends Goodson. “If you’re limiting your intake of omega-6s, you improve your ratio even if you don’t change your intake of omega-3s,” she says. Once that becomes habit, find another processed food to swap out.

Once you’re a master omega-6 swapper, you can begin focusing on incorporating more omega-3-rich foods into your diet. (The jury is still out on just how much EPA and DHA we need daily, but the National Institutes of Health recommends men shoot for 1.6 grams of ALA per day, while women shoot for 1.1 grams a day.) Boost your intake of all three omega-3s by eating fish twice per week and omega-3-enriched eggs, adding walnuts to cereal, yogurt, and salads, snacking on edamame, or through supplementation.]]> https://hypermuscles.com/showthread.php?tid=10039 Sun, 29 Jan 2023 22:08:04 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10039 For decades, we were told to eat low-fat everything: fat-free yogurt, skim milk, low-fat salad dressings, and even reduced-fat crackers.

It all started in the 1940s, when doctors began recommending low-fat diets for high-risk cardiac patients after a number of studies identified connections between a high-fat diet and high cholesterol. Throughout the next few decades, though, the low-fat diet recommendation spread far beyond heart patients. By the ’80s the low-fat trend had saturated the entire population—the government, doctors, food companies, and media pushed low-fat diets with the intention of preventing diabetes, heart disease, and stroke.

Times are a-changin’, though, as recent research—and the current sad state of health in the U.S.—calls into question whether going ‘low-fat’ was ever a good idea. Now, many nutrition experts are recommending people opt for full-fat foods, instead. (Yes, even whole milk.)

Confused? Maybe even a little resistant to the idea of buying full-fat yogurt, salad dressing, and more? You’re not alone! Here’s everything you need to know about why low-fat is ‘out’ and full-fat is ‘in’—and how to embrace the change in a healthy way.

The Problem With Low-Fat Everything
Millions of Americans adopted the low-fat way of life believing it would protect their health and keep them from gaining weight—but things didn’t quite pan out that way.

For starters, swearing off fat led many people to over-eat carbs and sugar. It’s easy to understand why: Without fat (which keeps us feeling satiated), people felt hungry soon after eating. Since fat was off the table, though, they turned to carbs and sugar, explains Rissetto. To make matters worse, people thought that a ‘low-fat’ or ‘reduced-fat’ label meant they could double or triple their portion sizes—which upped their total calorie consumption. In 1971, just 14 percent of Americans were considered obese—but by 2007 that number had more than doubled, reaching 34 percent.

Another major issue: When companies cut down on the fat in their foods (particularly processed foods) to satisfy the demand for low-fat foods, they typically replaced it with sugar to make up for lost flavor, according to Vanessa Rissetto, R.D. One of many examples: JIF’s reduced-fat peanut butter contains more sugar than its original counterpart, listing corn syrup solids and sugar as its second and third ingredients.



All this sugar not only contributed to expanding waistlines, but to a number of other concerning health trends. We now know that a diet high in sugar can increase risk for type 2 diabetes, heart disease, and obesity. In fact, people who consume 25 percent or more of their daily calories from sugar may be twice as likely to die from heart disease as those who limit added sugar to less than 10 percent of their total calories. And while just over two percent of the population had diabetes in 1975, nearly 10 percent of Americans had it in 2012.

Beyond their role in weight gain, diabetes, and heart health issues, diets high in low-fat foods have been linked to an increased risk of Parkinson’s disease, according to a study published in Neurology.

The ‘Full-Fat’ Revolution
After decades of declining health nationwide, research has recently started to emphasize the role of fat in our diets and long-term health—and for good reason. Fat provides us with energy, helps us absorb certain nutrients, builds important cell structures, helps blood clot, and manages inflammation. Unsaturated fats, in particular, have been shown to protect heart health—while some research has connected consumption of full-fat dairy (which is higher in saturated fat) with a healthier body weight.

As of 2015, the federal government’s dietary guidelines reversed previous advice about restricting how much of our daily calories come from fat—though they do still advise we limit saturated fat. Meanwhile, more and more nutritionists and health experts now promote the importance of eating ample healthy fats, with many recommending that fats account for between 20 and 25 percent of our daily calories.

How To Ditch ‘Low-Fat’ For Good
To get the most out of the fat in your diet, there are a few guidelines nutrition experts want you to keep in mind.

First, be picky about where your fat comes from. Limit the fat you consume from processed foods (like potato chips) as much as possible, and focus on eating fat from healthy sources like nuts, avocados, salmon, and olive oil, says Rissetto.

Ditch reduced-fat (and higher-sugar) kitchen staples like salad dressings, mayonnaise, and peanut butter for their full-fat versions. Same goes for cheese. And if you prefer the taste of full-fat milk and yogurt to the taste of the fat-free stuff, swap those back in, too, says Keri Gans, R.D.N. and author of The Small Change Diet. Plus—no more egg whites! Go ahead and enjoy full eggs, yolks and all.

Just be mindful of proper serving sizes, since these full-fat foods are a little higher in calories than their fat-free counterparts. For example, a serving of fat-free plain Greek yogurt is 100 calories, while a serving of full-fat plain Greek yogurt is 190. The additional calories from fat come with a major benefit, though: They’ll help keep you feeling full for longer!

That’s not to say you need to shun the low-fat versions of whole foods for life, though. Your top priorities are to avoid low-fat packaged foods, highly-processed foods, and added sugar, and to follow proper serving sizes in order to avoid adding extra sugar, carbs, and calories to your meals, Rissetto says. So, if you like skim milk here and there, go for it.]]> For decades, we were told to eat low-fat everything: fat-free yogurt, skim milk, low-fat salad dressings, and even reduced-fat crackers.

It all started in the 1940s, when doctors began recommending low-fat diets for high-risk cardiac patients after a number of studies identified connections between a high-fat diet and high cholesterol. Throughout the next few decades, though, the low-fat diet recommendation spread far beyond heart patients. By the ’80s the low-fat trend had saturated the entire population—the government, doctors, food companies, and media pushed low-fat diets with the intention of preventing diabetes, heart disease, and stroke.

Times are a-changin’, though, as recent research—and the current sad state of health in the U.S.—calls into question whether going ‘low-fat’ was ever a good idea. Now, many nutrition experts are recommending people opt for full-fat foods, instead. (Yes, even whole milk.)

Confused? Maybe even a little resistant to the idea of buying full-fat yogurt, salad dressing, and more? You’re not alone! Here’s everything you need to know about why low-fat is ‘out’ and full-fat is ‘in’—and how to embrace the change in a healthy way.

The Problem With Low-Fat Everything
Millions of Americans adopted the low-fat way of life believing it would protect their health and keep them from gaining weight—but things didn’t quite pan out that way.

For starters, swearing off fat led many people to over-eat carbs and sugar. It’s easy to understand why: Without fat (which keeps us feeling satiated), people felt hungry soon after eating. Since fat was off the table, though, they turned to carbs and sugar, explains Rissetto. To make matters worse, people thought that a ‘low-fat’ or ‘reduced-fat’ label meant they could double or triple their portion sizes—which upped their total calorie consumption. In 1971, just 14 percent of Americans were considered obese—but by 2007 that number had more than doubled, reaching 34 percent.

Another major issue: When companies cut down on the fat in their foods (particularly processed foods) to satisfy the demand for low-fat foods, they typically replaced it with sugar to make up for lost flavor, according to Vanessa Rissetto, R.D. One of many examples: JIF’s reduced-fat peanut butter contains more sugar than its original counterpart, listing corn syrup solids and sugar as its second and third ingredients.



All this sugar not only contributed to expanding waistlines, but to a number of other concerning health trends. We now know that a diet high in sugar can increase risk for type 2 diabetes, heart disease, and obesity. In fact, people who consume 25 percent or more of their daily calories from sugar may be twice as likely to die from heart disease as those who limit added sugar to less than 10 percent of their total calories. And while just over two percent of the population had diabetes in 1975, nearly 10 percent of Americans had it in 2012.

Beyond their role in weight gain, diabetes, and heart health issues, diets high in low-fat foods have been linked to an increased risk of Parkinson’s disease, according to a study published in Neurology.

The ‘Full-Fat’ Revolution
After decades of declining health nationwide, research has recently started to emphasize the role of fat in our diets and long-term health—and for good reason. Fat provides us with energy, helps us absorb certain nutrients, builds important cell structures, helps blood clot, and manages inflammation. Unsaturated fats, in particular, have been shown to protect heart health—while some research has connected consumption of full-fat dairy (which is higher in saturated fat) with a healthier body weight.

As of 2015, the federal government’s dietary guidelines reversed previous advice about restricting how much of our daily calories come from fat—though they do still advise we limit saturated fat. Meanwhile, more and more nutritionists and health experts now promote the importance of eating ample healthy fats, with many recommending that fats account for between 20 and 25 percent of our daily calories.

How To Ditch ‘Low-Fat’ For Good
To get the most out of the fat in your diet, there are a few guidelines nutrition experts want you to keep in mind.

First, be picky about where your fat comes from. Limit the fat you consume from processed foods (like potato chips) as much as possible, and focus on eating fat from healthy sources like nuts, avocados, salmon, and olive oil, says Rissetto.

Ditch reduced-fat (and higher-sugar) kitchen staples like salad dressings, mayonnaise, and peanut butter for their full-fat versions. Same goes for cheese. And if you prefer the taste of full-fat milk and yogurt to the taste of the fat-free stuff, swap those back in, too, says Keri Gans, R.D.N. and author of The Small Change Diet. Plus—no more egg whites! Go ahead and enjoy full eggs, yolks and all.

Just be mindful of proper serving sizes, since these full-fat foods are a little higher in calories than their fat-free counterparts. For example, a serving of fat-free plain Greek yogurt is 100 calories, while a serving of full-fat plain Greek yogurt is 190. The additional calories from fat come with a major benefit, though: They’ll help keep you feeling full for longer!

That’s not to say you need to shun the low-fat versions of whole foods for life, though. Your top priorities are to avoid low-fat packaged foods, highly-processed foods, and added sugar, and to follow proper serving sizes in order to avoid adding extra sugar, carbs, and calories to your meals, Rissetto says. So, if you like skim milk here and there, go for it.]]> https://hypermuscles.com/showthread.php?tid=10038 Sun, 29 Jan 2023 22:06:12 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10038 We’ve all been there: You have an insanely productive morning, breeze through a third of your to-do list before noon, and take a load off at lunch. But then 3:00 o’clock hits, and you feel your energy slipping—hard.

Unfortunately, that midday slump isn’t the only time you might feel your energy waning. Many of us trudge through much of the day feeling like we’ve got rocks in our shoes. What gives?

You’ve probably heard the saying ‘food is fuel’—and it’s very true. When you don’t get enough of the right nutrients, your body can’t keep humming along at its best. Below are six nutrients you shouldn’t skimp on, and how to avoid that midday slump.



1. Carbohydrates
“Carbs are the body’s primary source of fuel, like gasoline to a car,” says Lisa Moskovitz, R.D., C.D.N. Our bodies convert carbs into glucose (a type of sugar), which it depends on in order to function properly. We use glucose to perform both voluntary actions, like walking up the stairs or sprinting on the treadmill, and involuntary actions, like breathing and pumping blood.

What happens when carbs run short: Most of us eat enough carbs, but recent diet trends like Paleo and keto have made slashing carbs trendy. When you don’t eat enough carbs, not only do your energy levels dip, but you might also experience issues like headaches, muscle cramps, and constipation.

Where to get them: According to The Dietary Guidelines for Americans, carbs (the right kinds!) should make up 45 to 65 percent of our daily calories. Instead of white or refined carbs, go for whole foods like quinoa, oats, brown or wild rice, says Moskovitz.



Add fresh fruits to smoothies and protein shakes or snack on them when your midday slump hits. The USDA recommends filling a quarter of your plate at meals with each whole grains, fruits, and vegetables—all of which provide wholesome carbs.



2. Fat
Eating ample fat, which is more calorie-dense than carbs and protein, helps you meet your daily calorie needs. Plus, it also promotes stable blood sugar levels, which helps you avoid any midday energy crashes, explains Georgie Fear, R.D., C.S.S.D., author of Lean Habits For Lifelong Weight Loss.

The downside of being low-fat: Without ample fat in your diet, your energy levels shoot up and down, you feel hungrier faster, and you might have trouble concentrating.

Where to get it: Most adults should eat at least 20 percent of their daily calories from fat (with less than 10 percent of them coming from saturated fat.) According to the American Heart Association, the majority of your intake should come from unsaturated fats, which have been shown to support heart health. Good sources of these unsaturated fats include olive oil, avocados, nut butter, nuts, and fish like salmon or tuna.

“Most people get more than enough fat, but if you have been stringently avoiding it or cutting calories as low as possible, adding a small amount of fat to each meal could keep you going feeling better fueled than rice cakes,” says Fear. Consider adding a quarter of an avocado to your eggs, a tablespoon of nut butter to your yogurt or oatmeal, and a drizzle of olive oil (about a tablespoon) to your vegetables before roasting them.



3. Fiber
Okay, so all carbs will give you some kind of energy boost, but some are more efficient than others. The MVP here: fiber. A type of carb we can’t digest, fiber regulates our blood sugar and appetite, in addition to supporting digestive and heart health.

What low-fiber living looks like: While whole, fiber-filled foods keep us feeling satisfied and steady for hours, refined foods that have been stripped of fiber (like white pasta or cookies) spike our blood sugar and give us a rush of energy, which is followed by a crash as our body fires into overdrive to get our blood sugar under control, explains Moskovitz. When you fall short on fiber, you may experience all-over-the-place energy levels, along with digestive issues like constipation.

Where to get it: Men should eat 38 grams of fiber per day, while women should aim for 25 grams. In addition to whole grains, fruit, and vegetables, you can also load up on fiber by eating lentils, black beans, chickpeas, and almonds.

Make sure you’re eating enough by filling at least half your plate with fruits and vegetables at every meal, says Moskovitz. (If you don’t quite meet the mark, a fiber supplement—like Miracle Fiber®, which provides five grams—can help you get there.)



4. Magnesium
The mineral magnesium supports your body’s production of ATP, the chemical form of energy it needs to keep your heart, muscles, and kidneys performing at their best, as well as helping our muscles and blood vessels relax. It also supports the production of feel-good chemicals like serotonin and interacts with certain receptors to help us get the rest we need, says Fear.

What happens when you’re low on magnesium: “Magnesium doesn’t directly make a person feel energetic, but a deficiency can certainly lead to feeling less than your best,” says Fear. People who are deficient in magnesium may experience low mood, restlessness, trouble sleeping, and muscle spasms.

Where to get it: Women and men need 320 and 420 milligrams of magnesium per day, respectively, but people who exercise frequently or take diuretic medications may need a little more.

“Spinach, nuts, and whole grains are all pretty good sources,” says Fear. Some of your highest-magnesium options are almonds, peanuts, cashews, spinach, black beans, and edamame. You can load up on magnesium from your very first meal of the day by making a smoothie with yogurt, kale or spinach, berries, almonds, and pumpkin seeds, suggests Fear. From there, consider munching on roasted pumpkin seeds or sprinkling them on yogurt, or adding spinach or kale to soups and sauces.

If you don’t eat a lot of magnesium-rich foods or have special needs, a magnesium supplement in the evening can promote quality rest and set you up for a more energized day, Fear says. (We love mixing The Vitamin Shoppe’s raspberry lemon calm magnesium powder into a glass of water after dinner.)



5. B Vitamins
All B vitamins support your metabolism and work to convert the food you eat into glucose, in addition to supporting mental and immune health.

When you don’t get enough B’s: Lacking certain B vitamins can cause issues like fatigue, low mood, and nerve problems (like tingling), depending on which you’re short on. B12 deficiency, for example, can even cause nerve damage.

Where to get them: The best sources of B vitamins are animal products like chicken, beef, eggs, and dairy, but you can find them in legumes, nuts, fortified cereals, and soy milk, too, says Moskovitz.



To get your fill of the B’s, snack on nuts or seeds and incorporate lean protein into your meals. If you don’t eat meat (or at least don’t eat it often), you may have a harder time meeting your vitamin B needs. Since we need different amounts of each B vitamin, Fear recommends taking a multivitamin that contains close to 100 percent of the daily recommended amount of each. This way, you have a little help meeting your needs for each, regardless of your diet. (Plnt’s men’s and women’s whole-food multivitamins are our go-to’s.)

Non-meat-eaters may have an especially hard time getting enough of one B vitamin in particular: B12, which is important for a healthy nervous system and ability to break down fat. If you’re concerned about your B12 levels, talk to your doc about adding a supplement to your routine. (We like The Vitamin Shoppe’s black cherry B12 lozenges.)



6. Iron
“Iron is crucial for the formation of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body,” says Fear. The mineral also helps produce that chemical energy, ATP, we talked about earlier.

What low iron feels like: If you’re short on iron, you may feel fatigued, breathless on exertion, and even unusually cold, says Fear.

Where to get it: Animal-based iron sources include red meats like beef and egg yolks. Plant-based iron sources include beans and legumes, dark chocolate, spinach, and fortified cereals and breads.

Men need just eight milligrams of iron a day, while women need 18. Iron can have negative health effects when consumed in excess of our needs, so Fear recommends trying to get enough through food before you reach for a supplement. If you’re going to buy cereal, make sure it’s fortified, and add vitamin C-packed strawberries—which boost iron absorption—to your bowl.

Or, start the day with a few scrambled eggs, topped with slices of tomatoes (which are full of C). Just keep in mind that since animal-based iron is more bioavailable, plant-based eaters may need to eat a little more iron than their meat-eating counterparts. (Many supplements, like Garden of Life’s Vitamin Code Raw Iron, also contains vitamin C to boost absorption.)

If you’re concerned about low iron levels (which is much more common in women), talk to your doc about whether a supplement is right for you]]> We’ve all been there: You have an insanely productive morning, breeze through a third of your to-do list before noon, and take a load off at lunch. But then 3:00 o’clock hits, and you feel your energy slipping—hard.

Unfortunately, that midday slump isn’t the only time you might feel your energy waning. Many of us trudge through much of the day feeling like we’ve got rocks in our shoes. What gives?

You’ve probably heard the saying ‘food is fuel’—and it’s very true. When you don’t get enough of the right nutrients, your body can’t keep humming along at its best. Below are six nutrients you shouldn’t skimp on, and how to avoid that midday slump.



1. Carbohydrates
“Carbs are the body’s primary source of fuel, like gasoline to a car,” says Lisa Moskovitz, R.D., C.D.N. Our bodies convert carbs into glucose (a type of sugar), which it depends on in order to function properly. We use glucose to perform both voluntary actions, like walking up the stairs or sprinting on the treadmill, and involuntary actions, like breathing and pumping blood.

What happens when carbs run short: Most of us eat enough carbs, but recent diet trends like Paleo and keto have made slashing carbs trendy. When you don’t eat enough carbs, not only do your energy levels dip, but you might also experience issues like headaches, muscle cramps, and constipation.

Where to get them: According to The Dietary Guidelines for Americans, carbs (the right kinds!) should make up 45 to 65 percent of our daily calories. Instead of white or refined carbs, go for whole foods like quinoa, oats, brown or wild rice, says Moskovitz.



Add fresh fruits to smoothies and protein shakes or snack on them when your midday slump hits. The USDA recommends filling a quarter of your plate at meals with each whole grains, fruits, and vegetables—all of which provide wholesome carbs.



2. Fat
Eating ample fat, which is more calorie-dense than carbs and protein, helps you meet your daily calorie needs. Plus, it also promotes stable blood sugar levels, which helps you avoid any midday energy crashes, explains Georgie Fear, R.D., C.S.S.D., author of Lean Habits For Lifelong Weight Loss.

The downside of being low-fat: Without ample fat in your diet, your energy levels shoot up and down, you feel hungrier faster, and you might have trouble concentrating.

Where to get it: Most adults should eat at least 20 percent of their daily calories from fat (with less than 10 percent of them coming from saturated fat.) According to the American Heart Association, the majority of your intake should come from unsaturated fats, which have been shown to support heart health. Good sources of these unsaturated fats include olive oil, avocados, nut butter, nuts, and fish like salmon or tuna.

“Most people get more than enough fat, but if you have been stringently avoiding it or cutting calories as low as possible, adding a small amount of fat to each meal could keep you going feeling better fueled than rice cakes,” says Fear. Consider adding a quarter of an avocado to your eggs, a tablespoon of nut butter to your yogurt or oatmeal, and a drizzle of olive oil (about a tablespoon) to your vegetables before roasting them.



3. Fiber
Okay, so all carbs will give you some kind of energy boost, but some are more efficient than others. The MVP here: fiber. A type of carb we can’t digest, fiber regulates our blood sugar and appetite, in addition to supporting digestive and heart health.

What low-fiber living looks like: While whole, fiber-filled foods keep us feeling satisfied and steady for hours, refined foods that have been stripped of fiber (like white pasta or cookies) spike our blood sugar and give us a rush of energy, which is followed by a crash as our body fires into overdrive to get our blood sugar under control, explains Moskovitz. When you fall short on fiber, you may experience all-over-the-place energy levels, along with digestive issues like constipation.

Where to get it: Men should eat 38 grams of fiber per day, while women should aim for 25 grams. In addition to whole grains, fruit, and vegetables, you can also load up on fiber by eating lentils, black beans, chickpeas, and almonds.

Make sure you’re eating enough by filling at least half your plate with fruits and vegetables at every meal, says Moskovitz. (If you don’t quite meet the mark, a fiber supplement—like Miracle Fiber®, which provides five grams—can help you get there.)



4. Magnesium
The mineral magnesium supports your body’s production of ATP, the chemical form of energy it needs to keep your heart, muscles, and kidneys performing at their best, as well as helping our muscles and blood vessels relax. It also supports the production of feel-good chemicals like serotonin and interacts with certain receptors to help us get the rest we need, says Fear.

What happens when you’re low on magnesium: “Magnesium doesn’t directly make a person feel energetic, but a deficiency can certainly lead to feeling less than your best,” says Fear. People who are deficient in magnesium may experience low mood, restlessness, trouble sleeping, and muscle spasms.

Where to get it: Women and men need 320 and 420 milligrams of magnesium per day, respectively, but people who exercise frequently or take diuretic medications may need a little more.

“Spinach, nuts, and whole grains are all pretty good sources,” says Fear. Some of your highest-magnesium options are almonds, peanuts, cashews, spinach, black beans, and edamame. You can load up on magnesium from your very first meal of the day by making a smoothie with yogurt, kale or spinach, berries, almonds, and pumpkin seeds, suggests Fear. From there, consider munching on roasted pumpkin seeds or sprinkling them on yogurt, or adding spinach or kale to soups and sauces.

If you don’t eat a lot of magnesium-rich foods or have special needs, a magnesium supplement in the evening can promote quality rest and set you up for a more energized day, Fear says. (We love mixing The Vitamin Shoppe’s raspberry lemon calm magnesium powder into a glass of water after dinner.)



5. B Vitamins
All B vitamins support your metabolism and work to convert the food you eat into glucose, in addition to supporting mental and immune health.

When you don’t get enough B’s: Lacking certain B vitamins can cause issues like fatigue, low mood, and nerve problems (like tingling), depending on which you’re short on. B12 deficiency, for example, can even cause nerve damage.

Where to get them: The best sources of B vitamins are animal products like chicken, beef, eggs, and dairy, but you can find them in legumes, nuts, fortified cereals, and soy milk, too, says Moskovitz.



To get your fill of the B’s, snack on nuts or seeds and incorporate lean protein into your meals. If you don’t eat meat (or at least don’t eat it often), you may have a harder time meeting your vitamin B needs. Since we need different amounts of each B vitamin, Fear recommends taking a multivitamin that contains close to 100 percent of the daily recommended amount of each. This way, you have a little help meeting your needs for each, regardless of your diet. (Plnt’s men’s and women’s whole-food multivitamins are our go-to’s.)

Non-meat-eaters may have an especially hard time getting enough of one B vitamin in particular: B12, which is important for a healthy nervous system and ability to break down fat. If you’re concerned about your B12 levels, talk to your doc about adding a supplement to your routine. (We like The Vitamin Shoppe’s black cherry B12 lozenges.)



6. Iron
“Iron is crucial for the formation of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body,” says Fear. The mineral also helps produce that chemical energy, ATP, we talked about earlier.

What low iron feels like: If you’re short on iron, you may feel fatigued, breathless on exertion, and even unusually cold, says Fear.

Where to get it: Animal-based iron sources include red meats like beef and egg yolks. Plant-based iron sources include beans and legumes, dark chocolate, spinach, and fortified cereals and breads.

Men need just eight milligrams of iron a day, while women need 18. Iron can have negative health effects when consumed in excess of our needs, so Fear recommends trying to get enough through food before you reach for a supplement. If you’re going to buy cereal, make sure it’s fortified, and add vitamin C-packed strawberries—which boost iron absorption—to your bowl.

Or, start the day with a few scrambled eggs, topped with slices of tomatoes (which are full of C). Just keep in mind that since animal-based iron is more bioavailable, plant-based eaters may need to eat a little more iron than their meat-eating counterparts. (Many supplements, like Garden of Life’s Vitamin Code Raw Iron, also contains vitamin C to boost absorption.)

If you’re concerned about low iron levels (which is much more common in women), talk to your doc about whether a supplement is right for you]]> https://hypermuscles.com/showthread.php?tid=10037 Sun, 29 Jan 2023 21:59:00 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10037 You know those days when it feels like you can never really stop eating? Sure, it might be an issue if you’re near-constant munching consists of the leftover donut holes and chocolate-covered almonds from the office kitchen, but grazing throughout the day can be a totally okay—and quite healthy—way to eat.

In fact, “eating more regularly can positively influence your metabolism, physical and mental energy levels, productivity, mood, and appetite later on,” says Kelly Jones, M.S., R.D., C.S.S.D., L.D.N. Of course, what you’re eating matters (we’ll get to that). Do it right and you may notice that eating smaller, more frequent meals could be just the mind and body-boosting routine change you need.

Read up on what our go-to nutritionists have to say about the mini-meal way of life—and how to make it work for you.

The Basics
Americans’ long-held ‘three square meals a day’ attitude towards eating often means people eat a lot at once. “We love big portions,” says Natalie Rizzo, M.S., R.D. Yet when we have so much food in front of us at a time, we often eat more than we need, and even more than we want—setting us up for bloating and food comas in the short-term and weight gain in the long-term.

Plus, when we eat a full day’s-worth of calories in just a few sittings and go long periods of time without eating, our blood sugar drops, leaving us tired and more likely to reach for unhealthy foods (and too much of them), Rizzo says.

That’s where ‘grazing,’ or eating a bunch of mini-meals throughout the day instead of a few big ones, comes in handy. Grazers swap breakfast, lunch, and dinner (or lunch, dinner, and late-night snacks) for six balanced snacks throughout the day, says Rizzo. For example: Someone who eats about 2,000 calories a day would munch on six 330-ish calorie snacks instead of three 660-ish calorie meals.

The Benefits
One of the biggest potential benefits of eating frequently is that it can help keep blood sugar levels stable,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. In fact, research has even linked a ‘grazing’ eating style with lower fasting insulin levels—an indicator of healthy blood sugar function and metabolism. Meanwhile, the blood sugar roller-coaster often associated with infrequent meals and giant portions can contribute to weight gain and blood sugar control issues, like insulin resistance and type 2 diabetes, over time, says Rizzo.

Stable blood sugar also helps us maintain steady energy levels and a balanced appetite throughout the day, making us less likely to impulse-eat foods that are high in sugar, fat, and sodium (like a sleeve of sandwich cookies or nacho cheese chips) and better able to maintain or lose weight, says Rizzo.

Case in point: One study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate smaller, more frequent meals ate fewer total calories, had lower BMIs, and were more likely to choose healthy foods compared to those who ate fewer, larger meals.

Finally, eating more frequently can also make you happier. How? The drops in blood sugar that occur when you go hours without eating signal your body to release stress-related hormones like cortisol and epinephrine (a.k.a. adrenaline), which can contribute to sleep and mood issues. The more under-control these hormones are, the more likely you are to feel energized during the day and able to rest well at night. Plus, eating often supplies the brain with a steady stream of glucose, helping to bolster mental sharpness and productivity. All good things for both your work life and personal life!

Issues To Look Out For
First and foremost, regardless of when you eat, what you eat is hugely important. If you’re grazing on refined or sugary foods, you miss out on the balance of fiber, fat, and protein your body needs and experience the blood sugar spike and crash that grazing is meant to prevent, says Jones. To be as blood sugar-friendly as possible, avoid refined foods that contain white flour or added sugar, and pair carbs with protein and healthy fats.

Related: 9 Healthy Snacks Nutritionists Always Keep On Hand

Grazing can also go awry if you focus more on the digital clock than your body clock. If you tell yourself you need to eat every two hours or so, you can easily fall out of touch with your natural hunger cues and end up falling into a pattern of overeating.

To keep your mini-meals in-line with your needs, divide your total calories up evenly and plan out mini-meals that contain a balance of protein, healthy fats, and complex carbs from whole ingredients like nuts, fresh fruit, roasted chickpeas, and low-sugar yogurt, says Rizzo. This way you set yourself up for the right amount of nourishing munching.

Then, tune into your body and let your hunger and satiety levels guide your grazing. Eat when you feel hungry, but don’t wait until you’re ravenous, says Jones. After each mini-meal, you should feel satisfied but not super full. If you’re still hungry (or just want to keep eating), wait 20 minutes or so and reevaluate your body’s signals before doing so.]]> You know those days when it feels like you can never really stop eating? Sure, it might be an issue if you’re near-constant munching consists of the leftover donut holes and chocolate-covered almonds from the office kitchen, but grazing throughout the day can be a totally okay—and quite healthy—way to eat.

In fact, “eating more regularly can positively influence your metabolism, physical and mental energy levels, productivity, mood, and appetite later on,” says Kelly Jones, M.S., R.D., C.S.S.D., L.D.N. Of course, what you’re eating matters (we’ll get to that). Do it right and you may notice that eating smaller, more frequent meals could be just the mind and body-boosting routine change you need.

Read up on what our go-to nutritionists have to say about the mini-meal way of life—and how to make it work for you.

The Basics
Americans’ long-held ‘three square meals a day’ attitude towards eating often means people eat a lot at once. “We love big portions,” says Natalie Rizzo, M.S., R.D. Yet when we have so much food in front of us at a time, we often eat more than we need, and even more than we want—setting us up for bloating and food comas in the short-term and weight gain in the long-term.

Plus, when we eat a full day’s-worth of calories in just a few sittings and go long periods of time without eating, our blood sugar drops, leaving us tired and more likely to reach for unhealthy foods (and too much of them), Rizzo says.

That’s where ‘grazing,’ or eating a bunch of mini-meals throughout the day instead of a few big ones, comes in handy. Grazers swap breakfast, lunch, and dinner (or lunch, dinner, and late-night snacks) for six balanced snacks throughout the day, says Rizzo. For example: Someone who eats about 2,000 calories a day would munch on six 330-ish calorie snacks instead of three 660-ish calorie meals.

The Benefits
One of the biggest potential benefits of eating frequently is that it can help keep blood sugar levels stable,” says Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club. In fact, research has even linked a ‘grazing’ eating style with lower fasting insulin levels—an indicator of healthy blood sugar function and metabolism. Meanwhile, the blood sugar roller-coaster often associated with infrequent meals and giant portions can contribute to weight gain and blood sugar control issues, like insulin resistance and type 2 diabetes, over time, says Rizzo.

Stable blood sugar also helps us maintain steady energy levels and a balanced appetite throughout the day, making us less likely to impulse-eat foods that are high in sugar, fat, and sodium (like a sleeve of sandwich cookies or nacho cheese chips) and better able to maintain or lose weight, says Rizzo.

Case in point: One study published in the Journal of the Academy of Nutrition and Dietetics found that people who ate smaller, more frequent meals ate fewer total calories, had lower BMIs, and were more likely to choose healthy foods compared to those who ate fewer, larger meals.

Finally, eating more frequently can also make you happier. How? The drops in blood sugar that occur when you go hours without eating signal your body to release stress-related hormones like cortisol and epinephrine (a.k.a. adrenaline), which can contribute to sleep and mood issues. The more under-control these hormones are, the more likely you are to feel energized during the day and able to rest well at night. Plus, eating often supplies the brain with a steady stream of glucose, helping to bolster mental sharpness and productivity. All good things for both your work life and personal life!

Issues To Look Out For
First and foremost, regardless of when you eat, what you eat is hugely important. If you’re grazing on refined or sugary foods, you miss out on the balance of fiber, fat, and protein your body needs and experience the blood sugar spike and crash that grazing is meant to prevent, says Jones. To be as blood sugar-friendly as possible, avoid refined foods that contain white flour or added sugar, and pair carbs with protein and healthy fats.

Related: 9 Healthy Snacks Nutritionists Always Keep On Hand

Grazing can also go awry if you focus more on the digital clock than your body clock. If you tell yourself you need to eat every two hours or so, you can easily fall out of touch with your natural hunger cues and end up falling into a pattern of overeating.

To keep your mini-meals in-line with your needs, divide your total calories up evenly and plan out mini-meals that contain a balance of protein, healthy fats, and complex carbs from whole ingredients like nuts, fresh fruit, roasted chickpeas, and low-sugar yogurt, says Rizzo. This way you set yourself up for the right amount of nourishing munching.

Then, tune into your body and let your hunger and satiety levels guide your grazing. Eat when you feel hungry, but don’t wait until you’re ravenous, says Jones. After each mini-meal, you should feel satisfied but not super full. If you’re still hungry (or just want to keep eating), wait 20 minutes or so and reevaluate your body’s signals before doing so.]]> https://hypermuscles.com/showthread.php?tid=10036 Sun, 29 Jan 2023 21:57:33 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10036 From Paleo to keto to Whole30, there are lots of trendy diets out there these days—and one thing many of them have in common is that they slash many carbs in favor of healthy fats. At the forefront of the trend is the ketogenic diet—which requires eating more than 75 percent of your daily calories from fat, a little protein, and as few carbs as possible.

Not ready (or just don’t want to) go full-blown keto? You can still reap the benefits of those healthy fats by upping your healthy fat intake to 40 percent or more of your daily calories and cutting down on carbs. Here’s everything you need to know about the ups and downs of eating more fat—and what it looks like in practice.

How Higher-Fat Looks On The Plate
To start making the shift to a higher-fat, lower-carb diet, first nix processed foods with added sugar, like cookies, cake, and soda, says Jeff Stanley, M.D., a physician with Virta Health. Then, you’ll cut out other highly-processed carbs, like bread, pasta, and rice, and sub in low-carb alternatives like zucchini noodles and cauliflower rice.

As you do so, you’ll also up your fat intake by incorporating whole-food sources, like eggs, nuts and seeds, seafood, olive oil, avocado, and coconut oil (even butter!) into your meals.

Related: 7 Fatty Foods That Are Good For Your Health

You might start the day with scrambled eggs, build a salad topped with chicken, sunflower seeds, and an olive oil-based dressing for lunch, and cook some salmon with a side of cheesy or buttery broccoli for dinner. For snacks, you might pick on some nuts or dip veggie sticks in guac.

The Benefits Of Eating More Fat (And Fewer Carbs)
Boosting fat and slashing carbs like this can support weight loss and help regulate blood sugar levels and triglycerides (a type of fat stored in your blood that can up your risk of heart disease), says Amy Gorin, R.D.N., owner of Amy Gorin Nutrition.

Though keto has just recently been blowing up our news-feeds, low-carb, higher-fat diets have been popular for weight loss for years. The Atkins Diet, for example, slashes carbs to ketogenic levels—just 20 grams a day at first—and emphasizes fat and protein. This approach leads to better weight-loss outcomes in obese individuals over time than higher-carb weight-loss diets, according to a study published in the New England Journal of Medicine.

Much of the high-fat research out there looks at purely ketogenic diets, and supports its potential for boosting weight loss, regulating blood sugar and metabolism, and improving cholesterol. On keto, your body enters a state called ‘ketosis,’ in which it uses fat for energy instead of glucose (sugar) from carbs, which primes your body to utilize your body fat, says Stanley, who follows keto himself and often utilizes it for patients with type 2 diabetes or weight-related issues.

You’ll still benefit from a diet that’s in the more doable ‘40 percent calories from fat’ realm, though. “Fat tends to be more satiating,” says Stanley. That means you’ll feel less hungry and may eat fewer calories without even trying. You’ll also likely reap the benefits of more balanced blood sugar and stable energy throughout the day, he says.

When To Pass On A High-Fat Diet
Going low-carb, high-fat offers some pretty appealing benefits, but it’s not necessarily right for everyone. People with type 1 diabetes, for example, should probably steer clear, because high levels of ketones are a risk factor for a life-threatening condition called diabetic ketoacidosis in which ketones build up in the blood, says Gorin.

Those with kidney issues should also be wary of high-fat diets, since they often tend to be high in protein, she says. Since protein needs to be processed by the kidneys, eating a lot of it may be a burden to already-compromised kidneys.

High-fat diets may also be tricky territory for people with genetically high cholesterol, so Stanley recommends talking to your doc if you fall into this category and want to up your fat intake.

Whip out some knowledge on higher-fat diets with this infographic:]]> From Paleo to keto to Whole30, there are lots of trendy diets out there these days—and one thing many of them have in common is that they slash many carbs in favor of healthy fats. At the forefront of the trend is the ketogenic diet—which requires eating more than 75 percent of your daily calories from fat, a little protein, and as few carbs as possible.

Not ready (or just don’t want to) go full-blown keto? You can still reap the benefits of those healthy fats by upping your healthy fat intake to 40 percent or more of your daily calories and cutting down on carbs. Here’s everything you need to know about the ups and downs of eating more fat—and what it looks like in practice.

How Higher-Fat Looks On The Plate
To start making the shift to a higher-fat, lower-carb diet, first nix processed foods with added sugar, like cookies, cake, and soda, says Jeff Stanley, M.D., a physician with Virta Health. Then, you’ll cut out other highly-processed carbs, like bread, pasta, and rice, and sub in low-carb alternatives like zucchini noodles and cauliflower rice.

As you do so, you’ll also up your fat intake by incorporating whole-food sources, like eggs, nuts and seeds, seafood, olive oil, avocado, and coconut oil (even butter!) into your meals.

Related: 7 Fatty Foods That Are Good For Your Health

You might start the day with scrambled eggs, build a salad topped with chicken, sunflower seeds, and an olive oil-based dressing for lunch, and cook some salmon with a side of cheesy or buttery broccoli for dinner. For snacks, you might pick on some nuts or dip veggie sticks in guac.

The Benefits Of Eating More Fat (And Fewer Carbs)
Boosting fat and slashing carbs like this can support weight loss and help regulate blood sugar levels and triglycerides (a type of fat stored in your blood that can up your risk of heart disease), says Amy Gorin, R.D.N., owner of Amy Gorin Nutrition.

Though keto has just recently been blowing up our news-feeds, low-carb, higher-fat diets have been popular for weight loss for years. The Atkins Diet, for example, slashes carbs to ketogenic levels—just 20 grams a day at first—and emphasizes fat and protein. This approach leads to better weight-loss outcomes in obese individuals over time than higher-carb weight-loss diets, according to a study published in the New England Journal of Medicine.

Much of the high-fat research out there looks at purely ketogenic diets, and supports its potential for boosting weight loss, regulating blood sugar and metabolism, and improving cholesterol. On keto, your body enters a state called ‘ketosis,’ in which it uses fat for energy instead of glucose (sugar) from carbs, which primes your body to utilize your body fat, says Stanley, who follows keto himself and often utilizes it for patients with type 2 diabetes or weight-related issues.

You’ll still benefit from a diet that’s in the more doable ‘40 percent calories from fat’ realm, though. “Fat tends to be more satiating,” says Stanley. That means you’ll feel less hungry and may eat fewer calories without even trying. You’ll also likely reap the benefits of more balanced blood sugar and stable energy throughout the day, he says.

When To Pass On A High-Fat Diet
Going low-carb, high-fat offers some pretty appealing benefits, but it’s not necessarily right for everyone. People with type 1 diabetes, for example, should probably steer clear, because high levels of ketones are a risk factor for a life-threatening condition called diabetic ketoacidosis in which ketones build up in the blood, says Gorin.

Those with kidney issues should also be wary of high-fat diets, since they often tend to be high in protein, she says. Since protein needs to be processed by the kidneys, eating a lot of it may be a burden to already-compromised kidneys.

High-fat diets may also be tricky territory for people with genetically high cholesterol, so Stanley recommends talking to your doc if you fall into this category and want to up your fat intake.

Whip out some knowledge on higher-fat diets with this infographic:]]> https://hypermuscles.com/showthread.php?tid=10035 Sun, 29 Jan 2023 21:56:05 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10035 If we suggested you sprinkle yeast into your soup or pasta, you’d probably be pretty perplexed. After all, isn’t yeast something used to bake bread or make beer?

Well, yes. Yeasts, which are technically fungi, are live organisms. The types of yeast you’re thinking of are called ‘baker’s yeast’ and ‘brewer’s yeast.’ These live yeasts make bread rise and beer ferment by feeding on their sugars—but there’s another type of yeast out there that may claim a spot on your plate.

Nutritional yeast, a type of deactivated yeast used as a seasoning, has become a staple for vegans and vegetarians looking to add savory flavor and nutrients to their food. Unlike the yeasts used to make bread and beer, this yeast is pasteurized (heated) so it no longer grows and packaged into seasoning-style bottles. The yellow, crumbly yeast tastes nutty, cheesy, and creamy, and is easy to shake or spoon onto your grub like you would with Parmesan cheese.

Yeast Is Good For You!
Aside from adding flavor to food, nutritional yeast offers a number of nutritional benefits. A one-tablespoon serving contains 18 amino acids, beta-glucan (a type of fiber that supports cholesterol and heart health), and glutathione (an antioxidant made of amino acids), along with two grams of protein and a gram of fiber. Win!

While the exact nutritional profile of nutritional yeast varies by brand, many are fortified with B vitamins. This is great for vegetarians and vegans, explains Boston-based dietitian Kate Scarlata, R.D. That’s because most people get their B vitamins from animal-based foods like meat and poultry. Vitamin B12 is key for our nervous system, energy production, and food digestion and absorption—and people who fall short on the nutrient may experience fatigue, mood changes, and sleep issues.

Related: 7 Tips For Doing A Plant-Based Diet Right

For example, Bragg nutritional yeast seasoning provides a powerful dose of three key B vitamins: thiamine (B1), vitamin B6, and vitamin B12. In one tablespoon, you’ll get two milligrams of thiamine (180 percent of the daily value), 1.8 milligrams of B6 (140 percent of the daily value), and just shy of one microgram of B12 (40 percent of the daily value).

Yeast Up Your Grub
You can find nutritional yeast in the seasoning or health foods aisle of most supermarkets, and can keep it stashed in your pantry for a couple of years.

Just check the ingredient label before dropping the yeast into your cart. If you have any issues tolerating synthetic ingredients, look for a brand that doesn’t contain added B vitamins. From there, just make sure ‘inactive dry yeast’ and any added vitamins are the only ingredients listed.

Some people worry about nutritional yeast containing the controversial food additive MSG (monosodium glutamate) because it contains an amino acid called glutamic acid. Fear not, though: While the two sound similar, they’re not the same thing. As long as MSG isn’t listed on the ingredient list, you’re good to go.

Nutritional yeast’s cheesy flavor makes it a popular dairy-free option for sprinkling and seasoning on whatever snacks and meals you’d typically add cheese to. Walsh suggests sprinkling it on popcorn and kale chips and adding it to soups, salads, and pasta dishes (mac and cheese, included).

Related: 11 Meat-Free Meals That Still Pack Plenty Of Protein

Have to taste it to believe it? Try the following vegan mac and cheese recipe from vegan dietitian Andy Bellati, R.D.

While your favorite mac pasta cooks, you’ll make a vegan cheese sauce using the following ingredients:

1 Tbsp extra-virgin olive oil
2 garlic cloves, minced
¾ tsp onion powder
½ tsp garlic powder
1/3 tsp salt
¾ – 1 cup unsweetened soy milk
2 Tbsp oat flour
4 – 6 Tbsp nutritional yeast
pinch of cayenne pepper (optional)

Heat olive oil in a sauce pan, add garlic, and cook until golden. Add onion powder, garlic powder, salt, cayenne pepper, oat flour, soy milk, and nutritional yeast. Cook at high heat until sauce thickens to desired consistency. Combine with cooked pasta in a large pot and stir over medium heat until well combined.]]> If we suggested you sprinkle yeast into your soup or pasta, you’d probably be pretty perplexed. After all, isn’t yeast something used to bake bread or make beer?

Well, yes. Yeasts, which are technically fungi, are live organisms. The types of yeast you’re thinking of are called ‘baker’s yeast’ and ‘brewer’s yeast.’ These live yeasts make bread rise and beer ferment by feeding on their sugars—but there’s another type of yeast out there that may claim a spot on your plate.

Nutritional yeast, a type of deactivated yeast used as a seasoning, has become a staple for vegans and vegetarians looking to add savory flavor and nutrients to their food. Unlike the yeasts used to make bread and beer, this yeast is pasteurized (heated) so it no longer grows and packaged into seasoning-style bottles. The yellow, crumbly yeast tastes nutty, cheesy, and creamy, and is easy to shake or spoon onto your grub like you would with Parmesan cheese.

Yeast Is Good For You!
Aside from adding flavor to food, nutritional yeast offers a number of nutritional benefits. A one-tablespoon serving contains 18 amino acids, beta-glucan (a type of fiber that supports cholesterol and heart health), and glutathione (an antioxidant made of amino acids), along with two grams of protein and a gram of fiber. Win!

While the exact nutritional profile of nutritional yeast varies by brand, many are fortified with B vitamins. This is great for vegetarians and vegans, explains Boston-based dietitian Kate Scarlata, R.D. That’s because most people get their B vitamins from animal-based foods like meat and poultry. Vitamin B12 is key for our nervous system, energy production, and food digestion and absorption—and people who fall short on the nutrient may experience fatigue, mood changes, and sleep issues.

Related: 7 Tips For Doing A Plant-Based Diet Right

For example, Bragg nutritional yeast seasoning provides a powerful dose of three key B vitamins: thiamine (B1), vitamin B6, and vitamin B12. In one tablespoon, you’ll get two milligrams of thiamine (180 percent of the daily value), 1.8 milligrams of B6 (140 percent of the daily value), and just shy of one microgram of B12 (40 percent of the daily value).

Yeast Up Your Grub
You can find nutritional yeast in the seasoning or health foods aisle of most supermarkets, and can keep it stashed in your pantry for a couple of years.

Just check the ingredient label before dropping the yeast into your cart. If you have any issues tolerating synthetic ingredients, look for a brand that doesn’t contain added B vitamins. From there, just make sure ‘inactive dry yeast’ and any added vitamins are the only ingredients listed.

Some people worry about nutritional yeast containing the controversial food additive MSG (monosodium glutamate) because it contains an amino acid called glutamic acid. Fear not, though: While the two sound similar, they’re not the same thing. As long as MSG isn’t listed on the ingredient list, you’re good to go.

Nutritional yeast’s cheesy flavor makes it a popular dairy-free option for sprinkling and seasoning on whatever snacks and meals you’d typically add cheese to. Walsh suggests sprinkling it on popcorn and kale chips and adding it to soups, salads, and pasta dishes (mac and cheese, included).

Related: 11 Meat-Free Meals That Still Pack Plenty Of Protein

Have to taste it to believe it? Try the following vegan mac and cheese recipe from vegan dietitian Andy Bellati, R.D.

While your favorite mac pasta cooks, you’ll make a vegan cheese sauce using the following ingredients:

1 Tbsp extra-virgin olive oil
2 garlic cloves, minced
¾ tsp onion powder
½ tsp garlic powder
1/3 tsp salt
¾ – 1 cup unsweetened soy milk
2 Tbsp oat flour
4 – 6 Tbsp nutritional yeast
pinch of cayenne pepper (optional)

Heat olive oil in a sauce pan, add garlic, and cook until golden. Add onion powder, garlic powder, salt, cayenne pepper, oat flour, soy milk, and nutritional yeast. Cook at high heat until sauce thickens to desired consistency. Combine with cooked pasta in a large pot and stir over medium heat until well combined.]]> https://hypermuscles.com/showthread.php?tid=10034 Sun, 29 Jan 2023 21:54:40 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10034 Headlines from every corner of the internet have told us: We eat too much sugar. After all, this addicting sweet substance is added to just about everything we see on supermarket shelves.

If you’ve scrolled through dozens and dozens of tips about cutting down on sugar with glazed eyes—and then proceeded to order that glazed donut with your coffee the next morning—allow us to (gently) shake you out of your caramel macchiato-induced daydream. There’s no debating it: A diet loaded with sugar can lead to some serious health issues.

Here’s everything you need to know about how too much sugar affects your body long-term—along with expert advice for making sure your sweet tooth doesn’t derail your diet and health.

1. Obesity
Weight gain is rampant in the U.S., with over a third (yes, a third) of Americans suffering from obesity. One of the epidemic’s major contributors? Too much sugar.

When you eat sugar, it enters your blood stream and signals your pancreas to produce the hormone insulin, which transports it to be used as energy or stored in your liver, muscles, or fat cells. However, when you consistently eat too much of the sweet stuff, it can’t all be utilized and begins to overwhelm your system—and ends up being stored as fat.

Simply put, this type of energy imbalance (along with other factors, like genetics, lack of sleep, and lack of exercise) leads to obesity. In fact, one 2013 BMJ review found that people with the highest intake of sweetened drinks were almost twice as likely to be obese than those with the lowest intake.

2. Type 2 Diabetes
Perhaps the most well-known of the conditions related to a sugar-laden diet is type 2 diabetes, a chronic illness marked by excess sugar in the blood.

Type 2 diabetes occurs when either the pancreas can no longer produce enough insulin (the hormone that transports sugar) to send sugar from the blood to the cells, or when so much insulin has been churned out over time that the cells themselves become resistant to its effects (called ‘insulin resistance’).

While consuming excess sugar alone doesn’t directly cause diabetes—activity level, family history, race, age, and other health conditions all contribute—it does seem to be a big part of the problem. For example, one study published in Diabetes Care found that people who drank one or two sweetened beverages (think soda, ice tea, energy drinks) per day were 26 percent more likely to develop diabetes than those who did not.

People with type 2 diabetes often experience weight gain, fatigue, and excessive hunger and cravings. Type 2 diabetics are also at greater risk for kidney damage, nerve damage, bladder problems, heart disease, and stroke—which leads us to…

3. Heart Disease + Heart Attacks
Coronary heart disease (CHD), a condition in which plaque builds up in your coronary arteries (which supply your heart with blood), potentially leading to blood clots, heart attacks, and heart failure, is responsible for one in every six deaths in the United States. Though saturated fat was long thought to drive CHD, a paper recently published in Open Heart suggests that eating too much added sugar is in fact a primary nutritional factor.

High blood sugar and insulin resistance both increase risk of CHD, as excess sugar that’s stored as fat can enter the blood stream and begin to clog arteries, says Vanessa Rissetto, R.D.

Related: 8 Foods That Pack A Surprising Amount Of Sugar

According to that Open Heart paper, sugar’s impact is significant. In fact, those who get more than 25 percent of their total calories from added sugar are three times more likely to die from a cardiovascular disease-related issue than people who eat fewer than 10 percent of their calories from added sugar.

4. Nonalcoholic Fatty Liver Disease
Like its name suggests, nonalcoholic fatty liver disease (NAFLD) occurs when excess fat builds up in liver cells for reasons other than heavy alcohol use. In its severe form, it can involve inflammation and permanent damage to the liver, and even lead to liver failure. According to the University of California San Francisco, over 31 percent of American adults suffer from the disease.

Though NAFLD isn’t fully understood, it has been linked to being overweight or obese and having high blood sugar or type 2 diabetes, according to The Mayo Clinic. Fructose, a type of sugar that occurs naturally in fruit and is added to many processed foods, seems to be particularly problematic. Unlike other sugars, fructose is processed in the liver, and when consumed in large amounts, appears to be toxic to the liver, just like alcohol.

People with NAFLD may feel fatigued and experience pain in the upper right abdomen—but often don’t have symptoms at all. Experts recommend a plant-based diet, plenty of exercise, and weight control for preventing this condition.

5. Cognitive Decline And Alzheimer’s
In recent years, a growing amount of evidence has linked blood sugar issues to dementia and Alzheimer’s disease.

Studies have identified that those following high-sugar diets performed worse on cognitive tests, with one Neuroscience study finding that a diet high in refined sugar can reduce levels of a protein called BDNF in the hippocampus, which is the part of the brain associated with memory.

What’s more, type 2 diabetes has been linked with greater risk of Alzheimer’s, a progressive disease that affects memory, thinking, and behavior, in which people eventually lose the ability to converse or respond to their environment.

Though the origins of Alzheimer’s are not completely understood, one 2017 Scientific Reports study found that sugar can damage an enzyme called MIF, which plays a key role in the immune response necessary for us to ward off the disease.

Cut Sugar, Cut Your Risk
This is scary stuff—but it doesn’t mean you can never enjoy something sweet again. Like everything else, just enjoy the sweetness in moderation, eat as many whole foods as possible, and try to avoid pre-packaged processed foods and snacks, which are often loaded with refined sugars, says Rissetto.

The American Heart Association, recommends a max of 100 calories (or 25 grams) of added sugar per day for women and 150 calories (or about 37 grams) per day for men. (For reference, your average glazed donut from Dunkin’ contains 12 grams.)

Of course, the occasional treat is okay, but when sugar cravings strike, try reaching for fruit or dark chocolate, and swapping table sugar out for maple syrup or honey, which contain antioxidant compounds called polyphenols, suggests Jackie Ballou, R.D., owner of Balancing Act Nutrition.]]> Headlines from every corner of the internet have told us: We eat too much sugar. After all, this addicting sweet substance is added to just about everything we see on supermarket shelves.

If you’ve scrolled through dozens and dozens of tips about cutting down on sugar with glazed eyes—and then proceeded to order that glazed donut with your coffee the next morning—allow us to (gently) shake you out of your caramel macchiato-induced daydream. There’s no debating it: A diet loaded with sugar can lead to some serious health issues.

Here’s everything you need to know about how too much sugar affects your body long-term—along with expert advice for making sure your sweet tooth doesn’t derail your diet and health.

1. Obesity
Weight gain is rampant in the U.S., with over a third (yes, a third) of Americans suffering from obesity. One of the epidemic’s major contributors? Too much sugar.

When you eat sugar, it enters your blood stream and signals your pancreas to produce the hormone insulin, which transports it to be used as energy or stored in your liver, muscles, or fat cells. However, when you consistently eat too much of the sweet stuff, it can’t all be utilized and begins to overwhelm your system—and ends up being stored as fat.

Simply put, this type of energy imbalance (along with other factors, like genetics, lack of sleep, and lack of exercise) leads to obesity. In fact, one 2013 BMJ review found that people with the highest intake of sweetened drinks were almost twice as likely to be obese than those with the lowest intake.

2. Type 2 Diabetes
Perhaps the most well-known of the conditions related to a sugar-laden diet is type 2 diabetes, a chronic illness marked by excess sugar in the blood.

Type 2 diabetes occurs when either the pancreas can no longer produce enough insulin (the hormone that transports sugar) to send sugar from the blood to the cells, or when so much insulin has been churned out over time that the cells themselves become resistant to its effects (called ‘insulin resistance’).

While consuming excess sugar alone doesn’t directly cause diabetes—activity level, family history, race, age, and other health conditions all contribute—it does seem to be a big part of the problem. For example, one study published in Diabetes Care found that people who drank one or two sweetened beverages (think soda, ice tea, energy drinks) per day were 26 percent more likely to develop diabetes than those who did not.

People with type 2 diabetes often experience weight gain, fatigue, and excessive hunger and cravings. Type 2 diabetics are also at greater risk for kidney damage, nerve damage, bladder problems, heart disease, and stroke—which leads us to…

3. Heart Disease + Heart Attacks
Coronary heart disease (CHD), a condition in which plaque builds up in your coronary arteries (which supply your heart with blood), potentially leading to blood clots, heart attacks, and heart failure, is responsible for one in every six deaths in the United States. Though saturated fat was long thought to drive CHD, a paper recently published in Open Heart suggests that eating too much added sugar is in fact a primary nutritional factor.

High blood sugar and insulin resistance both increase risk of CHD, as excess sugar that’s stored as fat can enter the blood stream and begin to clog arteries, says Vanessa Rissetto, R.D.

Related: 8 Foods That Pack A Surprising Amount Of Sugar

According to that Open Heart paper, sugar’s impact is significant. In fact, those who get more than 25 percent of their total calories from added sugar are three times more likely to die from a cardiovascular disease-related issue than people who eat fewer than 10 percent of their calories from added sugar.

4. Nonalcoholic Fatty Liver Disease
Like its name suggests, nonalcoholic fatty liver disease (NAFLD) occurs when excess fat builds up in liver cells for reasons other than heavy alcohol use. In its severe form, it can involve inflammation and permanent damage to the liver, and even lead to liver failure. According to the University of California San Francisco, over 31 percent of American adults suffer from the disease.

Though NAFLD isn’t fully understood, it has been linked to being overweight or obese and having high blood sugar or type 2 diabetes, according to The Mayo Clinic. Fructose, a type of sugar that occurs naturally in fruit and is added to many processed foods, seems to be particularly problematic. Unlike other sugars, fructose is processed in the liver, and when consumed in large amounts, appears to be toxic to the liver, just like alcohol.

People with NAFLD may feel fatigued and experience pain in the upper right abdomen—but often don’t have symptoms at all. Experts recommend a plant-based diet, plenty of exercise, and weight control for preventing this condition.

5. Cognitive Decline And Alzheimer’s
In recent years, a growing amount of evidence has linked blood sugar issues to dementia and Alzheimer’s disease.

Studies have identified that those following high-sugar diets performed worse on cognitive tests, with one Neuroscience study finding that a diet high in refined sugar can reduce levels of a protein called BDNF in the hippocampus, which is the part of the brain associated with memory.

What’s more, type 2 diabetes has been linked with greater risk of Alzheimer’s, a progressive disease that affects memory, thinking, and behavior, in which people eventually lose the ability to converse or respond to their environment.

Though the origins of Alzheimer’s are not completely understood, one 2017 Scientific Reports study found that sugar can damage an enzyme called MIF, which plays a key role in the immune response necessary for us to ward off the disease.

Cut Sugar, Cut Your Risk
This is scary stuff—but it doesn’t mean you can never enjoy something sweet again. Like everything else, just enjoy the sweetness in moderation, eat as many whole foods as possible, and try to avoid pre-packaged processed foods and snacks, which are often loaded with refined sugars, says Rissetto.

The American Heart Association, recommends a max of 100 calories (or 25 grams) of added sugar per day for women and 150 calories (or about 37 grams) per day for men. (For reference, your average glazed donut from Dunkin’ contains 12 grams.)

Of course, the occasional treat is okay, but when sugar cravings strike, try reaching for fruit or dark chocolate, and swapping table sugar out for maple syrup or honey, which contain antioxidant compounds called polyphenols, suggests Jackie Ballou, R.D., owner of Balancing Act Nutrition.]]> https://hypermuscles.com/showthread.php?tid=10033 Sun, 29 Jan 2023 21:52:58 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10033 We all know someone who never seems to be without a protein shake in hand (hey, maybe you are that someone!). Protein supplements may have gotten their start with gym rats, but getting your fill of the macronutrient is important for everyone. In fact, all sorts of people with all sorts of health goals can benefit from a diet rich in protein.

Why Protein Matters
Protein is key for the growth and repair of many tissues and structures in our bodies, which is why most experts recommend it make up 15 to 25 percent of our daily calories. “Our muscles, bones, tendons, hair, skin, and nails all need protein for both maintenance and growth,” says Linzy Ziegelbaum, M.S., R.D., C.D.N.

Plus, protein boosts our satiety, supports balanced blood sugar, and can help us maintain a healthy weight.

The Perks Of Protein Powders
Downing protein supplements won’t achieve all your health and fitness goals for you, but it can be a major game-changer.

“Whether you’re in a hurry, on the road, don’t eat meat, or just don’t want to buy, eat, cook, and consume a couple of pounds of animal protein a day, a protein supplement can be massively beneficial,” says Coleman Collins, C.S.C.S, running coach and author of The Road Warrior: A Practical Guide to Maintaining Your Health, Productivity, and Sanity While Traveling for Work.

Depending on whether you want to manage your appetite, build muscle, or show your skin some love, there’s a specific protein supplement out there that’s best for you. Consider this your complete guide.

Want To Build Muscle?


Looking for a boost in the gym? Your number-one protein is whey.

Whey protein, which is made from milk, is a complete protein, meaning it contains all nine essential amino acids (the building blocks of protein) our bodies can’t make on their own. Whey contains the highest amount of leucine, an amino acid that helps trigger the muscle protein synthesis process, and is especially important for building muscle, explains Becky Kerkenbush, M.S., R.D.-A.P., C.S.G., C.D.

Whey also digests and enters your blood stream faster than any other protein, so it’s a rock star at fueling your muscles during exercise and helping them repair afterwards.

Chocolate lovers will dig Optimum Nutrition Double Rich Chocolate Gold Standard 100% Whey while vanilla heads will savor BodyTech French Vanilla Whey Protein.

If you want to build muscle the meat-free way, try a plant-based protein powder.

Related: 5 Plant-Based Protein Bars That’ll Make You A Believer

Many new and innovative plant protein supplements combine a number of protein sources—like brown rice, pea, and hemp—so that every scoop packs more of the amino acids your body needs. Plant proteins digest slower than whey, but are still a great option—especially for those with milk issues or who follow a plant-centric diet, Kerkenbush says.

Try plnt brand Chocolate Plant Protein or Orgain Sweet Vanilla Organic Plant-Based Protein.

Have A Sensitive Stomach?


If most proteins don’t sit well, Kerkenbush recommends trying pea protein, which is derived from the yellow pea and is the most easily digested of the plant proteins.

“It’s a good alternative for anyone with a sensitive stomach or doesn’t want to do dairy or soy,” she says.

Just keep in mind that it’s not a complete protein. Pea protein is low in some amino acids, like cysteine (which has antioxidant properties and supports digestion) that you’ll need to get from other foods (like soybeans, beef, lamb, eggs, or legumes) throughout the day.

plnt brand Vanilla Pea Protein is our go-to.

Want To Manage Your Appetite?

If your goal is to feel full and satisfied—and not ready to sprint to the vending machine when three o’clock strikes—try casein protein, which is made from the other protein in cow’s milk: the ‘curds.’

While casein may not provide the quick rush of amino acids you want after a tough workout, research shows it’s more satiating than whey over a period of six hours, which can help keep you from reaching for extra calories or less-than-healthy snacks between meals, says Kerkenbush.

Plus, a study published in Annals of Nutrition and Metabolism found that overweight people following a diet and exercise program lost more body fat when they supplemented with casein than they did with whey.

Dymatize Rich Chocolate Elite Casein is delicious in shakes, oatmeal, and mixed with water.

For a shake that really feels like a meal, try a meal replacement powder, which contains protein, some healthy fat, and fiber to keep you satisfied and craving-free for longer. These mixable meals—like Garden of Life Raw Meal Organic Shake & Meal Replacement—are especially helpful if you’re on a tight schedule or watching your calories.

Want To Nourish Your Skin And Joints?

Collagen, a protein found in our connective tissues (think muscles, ligaments, and bones), has been one of the buzziest protein supplements in the game recently.

And rightly so, considering research has shown it can bolster the appearance and healthy aging of skin, and help those with joint issues.

Collagen has a very specific amino acid profile, with 45 percent of its total amino acids coming from proline and glycine, two non-essential aminos that provide its hair, skin, nail, and joint benefits. (Only about a quarter of collagen’s amino acids are essential aminos, while more than 60 percent of whey protein’s aminos are—which is why you’d still choose whey over collagen as your primary, all-purpose protein supplement.)

You can take collagen in capsule form or add collagen powder (like Vital Proteins’ eternally hot Collagen Peptides) to your favorite foods and drinks.

Rules For The Road
Nailing down the protein that best fits into your goals and lifestyle is key—but only if you’ll actually take the stuff! “Choosing something that you like and will use is more important than taking the ‘perfect’ protein supplement for your situation,” Collins says. So if building muscle is high-priority but you just love the creamy flavor of casein, don’t sweat it.

From there, just make sure the type of protein you want is the first ingredient listed on the package and look for a short ingredients list (five or less is a good benchmark) and natural sweeteners, suggests Kerkenbush.]]> We all know someone who never seems to be without a protein shake in hand (hey, maybe you are that someone!). Protein supplements may have gotten their start with gym rats, but getting your fill of the macronutrient is important for everyone. In fact, all sorts of people with all sorts of health goals can benefit from a diet rich in protein.

Why Protein Matters
Protein is key for the growth and repair of many tissues and structures in our bodies, which is why most experts recommend it make up 15 to 25 percent of our daily calories. “Our muscles, bones, tendons, hair, skin, and nails all need protein for both maintenance and growth,” says Linzy Ziegelbaum, M.S., R.D., C.D.N.

Plus, protein boosts our satiety, supports balanced blood sugar, and can help us maintain a healthy weight.

The Perks Of Protein Powders
Downing protein supplements won’t achieve all your health and fitness goals for you, but it can be a major game-changer.

“Whether you’re in a hurry, on the road, don’t eat meat, or just don’t want to buy, eat, cook, and consume a couple of pounds of animal protein a day, a protein supplement can be massively beneficial,” says Coleman Collins, C.S.C.S, running coach and author of The Road Warrior: A Practical Guide to Maintaining Your Health, Productivity, and Sanity While Traveling for Work.

Depending on whether you want to manage your appetite, build muscle, or show your skin some love, there’s a specific protein supplement out there that’s best for you. Consider this your complete guide.

Want To Build Muscle?


Looking for a boost in the gym? Your number-one protein is whey.

Whey protein, which is made from milk, is a complete protein, meaning it contains all nine essential amino acids (the building blocks of protein) our bodies can’t make on their own. Whey contains the highest amount of leucine, an amino acid that helps trigger the muscle protein synthesis process, and is especially important for building muscle, explains Becky Kerkenbush, M.S., R.D.-A.P., C.S.G., C.D.

Whey also digests and enters your blood stream faster than any other protein, so it’s a rock star at fueling your muscles during exercise and helping them repair afterwards.

Chocolate lovers will dig Optimum Nutrition Double Rich Chocolate Gold Standard 100% Whey while vanilla heads will savor BodyTech French Vanilla Whey Protein.

If you want to build muscle the meat-free way, try a plant-based protein powder.

Related: 5 Plant-Based Protein Bars That’ll Make You A Believer

Many new and innovative plant protein supplements combine a number of protein sources—like brown rice, pea, and hemp—so that every scoop packs more of the amino acids your body needs. Plant proteins digest slower than whey, but are still a great option—especially for those with milk issues or who follow a plant-centric diet, Kerkenbush says.

Try plnt brand Chocolate Plant Protein or Orgain Sweet Vanilla Organic Plant-Based Protein.

Have A Sensitive Stomach?


If most proteins don’t sit well, Kerkenbush recommends trying pea protein, which is derived from the yellow pea and is the most easily digested of the plant proteins.

“It’s a good alternative for anyone with a sensitive stomach or doesn’t want to do dairy or soy,” she says.

Just keep in mind that it’s not a complete protein. Pea protein is low in some amino acids, like cysteine (which has antioxidant properties and supports digestion) that you’ll need to get from other foods (like soybeans, beef, lamb, eggs, or legumes) throughout the day.

plnt brand Vanilla Pea Protein is our go-to.

Want To Manage Your Appetite?

If your goal is to feel full and satisfied—and not ready to sprint to the vending machine when three o’clock strikes—try casein protein, which is made from the other protein in cow’s milk: the ‘curds.’

While casein may not provide the quick rush of amino acids you want after a tough workout, research shows it’s more satiating than whey over a period of six hours, which can help keep you from reaching for extra calories or less-than-healthy snacks between meals, says Kerkenbush.

Plus, a study published in Annals of Nutrition and Metabolism found that overweight people following a diet and exercise program lost more body fat when they supplemented with casein than they did with whey.

Dymatize Rich Chocolate Elite Casein is delicious in shakes, oatmeal, and mixed with water.

For a shake that really feels like a meal, try a meal replacement powder, which contains protein, some healthy fat, and fiber to keep you satisfied and craving-free for longer. These mixable meals—like Garden of Life Raw Meal Organic Shake & Meal Replacement—are especially helpful if you’re on a tight schedule or watching your calories.

Want To Nourish Your Skin And Joints?

Collagen, a protein found in our connective tissues (think muscles, ligaments, and bones), has been one of the buzziest protein supplements in the game recently.

And rightly so, considering research has shown it can bolster the appearance and healthy aging of skin, and help those with joint issues.

Collagen has a very specific amino acid profile, with 45 percent of its total amino acids coming from proline and glycine, two non-essential aminos that provide its hair, skin, nail, and joint benefits. (Only about a quarter of collagen’s amino acids are essential aminos, while more than 60 percent of whey protein’s aminos are—which is why you’d still choose whey over collagen as your primary, all-purpose protein supplement.)

You can take collagen in capsule form or add collagen powder (like Vital Proteins’ eternally hot Collagen Peptides) to your favorite foods and drinks.

Rules For The Road
Nailing down the protein that best fits into your goals and lifestyle is key—but only if you’ll actually take the stuff! “Choosing something that you like and will use is more important than taking the ‘perfect’ protein supplement for your situation,” Collins says. So if building muscle is high-priority but you just love the creamy flavor of casein, don’t sweat it.

From there, just make sure the type of protein you want is the first ingredient listed on the package and look for a short ingredients list (five or less is a good benchmark) and natural sweeteners, suggests Kerkenbush.]]> https://hypermuscles.com/showthread.php?tid=10032 Sun, 29 Jan 2023 21:49:16 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10032 When someone utters the word ‘cleanse,’ a few things might come to mind—hunger and suffering among them. Thankfully, expert advice (and horror stories) has shown us that putting ourselves through the misery of week-long liquid diets doesn’t do our bodies any good long-term. In fact, these intense cleanses often deprive us of the calories we need to function properly and leave us lacking in important nutrients like protein, essential fatty acids, fiber, and electrolytes, according to Harvard Medical School.

So, no, you don’t need to go hardcore to press the ‘reset’ button, but that doesn’t mean you can’t jump-start a healthier routine after slacking. To help you do it in a healthful, balanced way, we asked top health and fitness pros to share what they do when they’re in need of a clean slate.

In The Kitchen
Wake up with water. Every expert we talked to had the same top tip: drink more water. Why? “Your kidneys are your body’s natural cleansing organ, and they need water to make sure you’re flushing your system out so that you feel your best,” says Abbey Sharp, R.D., founder of Abbey’s Kitchen. It doesn’t matter so much how you drink it—whether it’s plain water, sparkling water, or lemon water—just that you do.

To make sure you’re getting enough, pay attention to your pee. “If you’re seeing bright yellow, it’s usually a sign that you’re not getting enough water,” explains Sharp. The goal is for it to be a pale-yellow hue—any darker and you need to grab a glass of H20, stat. “If you feel thirsty, you’re probably already really dehydrated,” she adds.

Add apple cider vinegar. If you want to level up your morning hydration routine, Molly Kimball, R.D., nutrition manager at the Ochsner Fitness Center in New Orleans, suggests spiking your glass with apple cider vinegar, which supports healthy blood sugar, and contains B vitamins, calcium, potassium, and antioxidants. She likes to add two to three tablespoons of ACV to warm water, green tea, or sparkling water every A.M. to start the day on a healthy note.

Related: What Happened When I Drank Apple Cider Vinegar Every Morning For 2 Weeks

Focus on fiber. If there’s one nutrient you should hone in on when hitting the reset button, it’s fiber. “It’s important for promoting a healthy gut, and also keeps us feeling full longer so we don’t get blood sugar spikes,” says Sharp. A few of Sharp’s fibrous go-to’s include: split peas (16.3 grams per cooked cup), broccoli (5.1 grams per cup), raspberries (eight grams per cup), pears (5.5 grams per medium fruit), and bran cereal (seven to eight grams per cup). Women should aim for 25 grams each day, while men should shoot for 38 grams.

Juice your veggies. Though we’re definitely not suggesting you consume nothing but juice for days at a time, there are some upsides to keeping it in your daily routine. For instance, Kimball likes to drink cold-pressed veggie juice in the afternoon—typically a blend of greens (like spinach or kale), beets, turmeric, ginger, black pepper, and cilantro—to help her get in an extra serving of vegetables and feel energized for the rest of the work day.

Pro tip: If you don’t have a juicer or a quality juice shop nearby, Kimball recommends adding powdered greens (Amazing Grass is her favorite brand) to water or smoothies. Just peek at the label to make sure your powdered greens contain a variety of different-colored vegetables and no added sugar, she says.

Add collagen to your coffee. “Instead of adding sugar or drinking it black, I make my coffee pull double-duty as breakfast or a snack by adding a scoop of Vital Proteins collagen to it,” says Kimball. This protein is important for strong, healthy nails, hair, skin, and joints—and can make your usual cup of Joe more satiating.

Switch up your shopping. When Carrie Underwood’s trainer, Eve Overland, C.P.T., needs to revamp her healthy-eating routine, she heads to the farmers market or grocery store with three missions: Buy a vegetable you like but rarely cook with, one that you’ve eaten before but have never cooked with, and one you’ve never tried or seen before. Once you’ve picked your produce, “find some yummy recipes and go to town,” she suggests. “Doing this with friends can also be fun and motivating.”

Watch your language. Don’t worry, potty mouths—we’re not saying you can’t drop an F-bomb when necessary, but a crucial part of giving your health that fresh slate is getting rid of the ‘good food’/‘bad food’ language we often use, says Sharp. “When we label foods as ‘bad,’ we tend to feel so deprived that we want them even more and end up bingeing,” she explains. The best way to approach a healthy cleanse is to concentrate on choosing the foods that make you feel the best and celebrating those awesome choices. Focus on the following: fiber- and nutrient-rich green veggies (like spinach, kale, and Swiss chard), eggs (for satiating protein and a range of nutrients), nuts (for unsaturated fats, fiber, and protein), and Greek yogurt (for calcium, vitamin D, and protein).

In The Gym
Prevent procrastination. It’s easy to stay in bed, scrolling through social media until—boom—all of a sudden a half-hour has flown by and you don’t have time to exercise. That’s why fitness coach Tiffany Rothe uses the “1,2,3 Go” trick. “The first thing I do when I wake up is count ‘1, 2, 3,’ then I jump out of bed, brush my teeth, and work out for at least 10 minutes,” she says. “I’ll even sleep in my workout clothes if I have to.” Why? Working out in the A.M. means there’s no ‘I need to exercise’ cloud hanging over your head later in the day—and Rothe says it encourages healthy decisions and productivity all day long.

Do a fasted workout. After going off the healthy diet and fitness rails, Joey Thurman, C.P.T., co-host of Home Sweat Home, often schedules fasted cardio first thing in the morning when his body is primed to utilize fat for energy, rather than carbs. Exercising before breakfast can significantly increase fat-burning throughout the day, according to a small study published in PLoS One.

Thurman recommends intervals: “I do eight rounds of 30-second sprints, followed by one-minute breathers.” He follows up his morning sweat with some greens, fruit, and a protein source to fuel muscle recovery.

Step in the sauna. “I am a big fan of infrared saunas,” says Overland. “Nothing says ‘cleanse’ to me more than a good sweat.” Many people leave the sauna feeling renewed—likely from sweating out so much water—and Overland finds the heat can also soothe sore muscles and rejuvenate the skin. Research suggests saunas work their magic by increasing circulation, and that regular sessions can support heart health long-term. Overland hops in the sauna for 30 minutes at a time, and follows it up with a cool shower. Just make sure you’re well-hydrated, and listen to your body when you’ve had enough.

Sign up for class. “If you’re used to doing the same old workout routine, it may be more of a challenge to get motivated to go back into doing it,” says Overland. That’s why she suggests signing up for a group exercise class. “You know you have to show up at a certain time, there is a clear beginning, middle, and end, and you won’t be tempted leave early,” she explains. “The energy is high, the music supports you, and you don’t have to think. Just do.”

If group classes aren’t your thing, consider hiring a trainer or online coach. “It doesn’t have to be for forever or a huge financial commitment,” says Overland. “Just enough time to change up your protocol.” You’ll get a fresh perspective that supports your goals and a workout that’s designed just for you.]]> When someone utters the word ‘cleanse,’ a few things might come to mind—hunger and suffering among them. Thankfully, expert advice (and horror stories) has shown us that putting ourselves through the misery of week-long liquid diets doesn’t do our bodies any good long-term. In fact, these intense cleanses often deprive us of the calories we need to function properly and leave us lacking in important nutrients like protein, essential fatty acids, fiber, and electrolytes, according to Harvard Medical School.

So, no, you don’t need to go hardcore to press the ‘reset’ button, but that doesn’t mean you can’t jump-start a healthier routine after slacking. To help you do it in a healthful, balanced way, we asked top health and fitness pros to share what they do when they’re in need of a clean slate.

In The Kitchen
Wake up with water. Every expert we talked to had the same top tip: drink more water. Why? “Your kidneys are your body’s natural cleansing organ, and they need water to make sure you’re flushing your system out so that you feel your best,” says Abbey Sharp, R.D., founder of Abbey’s Kitchen. It doesn’t matter so much how you drink it—whether it’s plain water, sparkling water, or lemon water—just that you do.

To make sure you’re getting enough, pay attention to your pee. “If you’re seeing bright yellow, it’s usually a sign that you’re not getting enough water,” explains Sharp. The goal is for it to be a pale-yellow hue—any darker and you need to grab a glass of H20, stat. “If you feel thirsty, you’re probably already really dehydrated,” she adds.

Add apple cider vinegar. If you want to level up your morning hydration routine, Molly Kimball, R.D., nutrition manager at the Ochsner Fitness Center in New Orleans, suggests spiking your glass with apple cider vinegar, which supports healthy blood sugar, and contains B vitamins, calcium, potassium, and antioxidants. She likes to add two to three tablespoons of ACV to warm water, green tea, or sparkling water every A.M. to start the day on a healthy note.

Related: What Happened When I Drank Apple Cider Vinegar Every Morning For 2 Weeks

Focus on fiber. If there’s one nutrient you should hone in on when hitting the reset button, it’s fiber. “It’s important for promoting a healthy gut, and also keeps us feeling full longer so we don’t get blood sugar spikes,” says Sharp. A few of Sharp’s fibrous go-to’s include: split peas (16.3 grams per cooked cup), broccoli (5.1 grams per cup), raspberries (eight grams per cup), pears (5.5 grams per medium fruit), and bran cereal (seven to eight grams per cup). Women should aim for 25 grams each day, while men should shoot for 38 grams.

Juice your veggies. Though we’re definitely not suggesting you consume nothing but juice for days at a time, there are some upsides to keeping it in your daily routine. For instance, Kimball likes to drink cold-pressed veggie juice in the afternoon—typically a blend of greens (like spinach or kale), beets, turmeric, ginger, black pepper, and cilantro—to help her get in an extra serving of vegetables and feel energized for the rest of the work day.

Pro tip: If you don’t have a juicer or a quality juice shop nearby, Kimball recommends adding powdered greens (Amazing Grass is her favorite brand) to water or smoothies. Just peek at the label to make sure your powdered greens contain a variety of different-colored vegetables and no added sugar, she says.

Add collagen to your coffee. “Instead of adding sugar or drinking it black, I make my coffee pull double-duty as breakfast or a snack by adding a scoop of Vital Proteins collagen to it,” says Kimball. This protein is important for strong, healthy nails, hair, skin, and joints—and can make your usual cup of Joe more satiating.

Switch up your shopping. When Carrie Underwood’s trainer, Eve Overland, C.P.T., needs to revamp her healthy-eating routine, she heads to the farmers market or grocery store with three missions: Buy a vegetable you like but rarely cook with, one that you’ve eaten before but have never cooked with, and one you’ve never tried or seen before. Once you’ve picked your produce, “find some yummy recipes and go to town,” she suggests. “Doing this with friends can also be fun and motivating.”

Watch your language. Don’t worry, potty mouths—we’re not saying you can’t drop an F-bomb when necessary, but a crucial part of giving your health that fresh slate is getting rid of the ‘good food’/‘bad food’ language we often use, says Sharp. “When we label foods as ‘bad,’ we tend to feel so deprived that we want them even more and end up bingeing,” she explains. The best way to approach a healthy cleanse is to concentrate on choosing the foods that make you feel the best and celebrating those awesome choices. Focus on the following: fiber- and nutrient-rich green veggies (like spinach, kale, and Swiss chard), eggs (for satiating protein and a range of nutrients), nuts (for unsaturated fats, fiber, and protein), and Greek yogurt (for calcium, vitamin D, and protein).

In The Gym
Prevent procrastination. It’s easy to stay in bed, scrolling through social media until—boom—all of a sudden a half-hour has flown by and you don’t have time to exercise. That’s why fitness coach Tiffany Rothe uses the “1,2,3 Go” trick. “The first thing I do when I wake up is count ‘1, 2, 3,’ then I jump out of bed, brush my teeth, and work out for at least 10 minutes,” she says. “I’ll even sleep in my workout clothes if I have to.” Why? Working out in the A.M. means there’s no ‘I need to exercise’ cloud hanging over your head later in the day—and Rothe says it encourages healthy decisions and productivity all day long.

Do a fasted workout. After going off the healthy diet and fitness rails, Joey Thurman, C.P.T., co-host of Home Sweat Home, often schedules fasted cardio first thing in the morning when his body is primed to utilize fat for energy, rather than carbs. Exercising before breakfast can significantly increase fat-burning throughout the day, according to a small study published in PLoS One.

Thurman recommends intervals: “I do eight rounds of 30-second sprints, followed by one-minute breathers.” He follows up his morning sweat with some greens, fruit, and a protein source to fuel muscle recovery.

Step in the sauna. “I am a big fan of infrared saunas,” says Overland. “Nothing says ‘cleanse’ to me more than a good sweat.” Many people leave the sauna feeling renewed—likely from sweating out so much water—and Overland finds the heat can also soothe sore muscles and rejuvenate the skin. Research suggests saunas work their magic by increasing circulation, and that regular sessions can support heart health long-term. Overland hops in the sauna for 30 minutes at a time, and follows it up with a cool shower. Just make sure you’re well-hydrated, and listen to your body when you’ve had enough.

Sign up for class. “If you’re used to doing the same old workout routine, it may be more of a challenge to get motivated to go back into doing it,” says Overland. That’s why she suggests signing up for a group exercise class. “You know you have to show up at a certain time, there is a clear beginning, middle, and end, and you won’t be tempted leave early,” she explains. “The energy is high, the music supports you, and you don’t have to think. Just do.”

If group classes aren’t your thing, consider hiring a trainer or online coach. “It doesn’t have to be for forever or a huge financial commitment,” says Overland. “Just enough time to change up your protocol.” You’ll get a fresh perspective that supports your goals and a workout that’s designed just for you.]]> https://hypermuscles.com/showthread.php?tid=10031 Sun, 29 Jan 2023 21:47:18 +0000 01dragonslayer]]> https://hypermuscles.com/showthread.php?tid=10031 If you want to up your fitness game, taking a protein supplement is an easy way to get more of the tissue-repairing, muscle-building nutrient your body needs. Milk-derived whey protein has long been the go-to for people interested in showing their muscles a little extra love, but plant-based proteins are now more popular (and delicious) than ever.

Whether you follow a plant-based diet, can’t stomach dairy, or just want to try something new, plant protein supplements are definitely worth a try.

What’s Actually In Plant Proteins?
Most plant-based protein powders out there today contain about as much total protein per serving as whey protein, but different types of plant proteins contain different levels of different amino acids (there are 20 total). Most—like the popular pea and hemp proteins—don’t contain adequate amounts of all nine essential amino acids (which our body can’t make) to fulfill our daily needs, with one exception: soy protein.

Considered the OG plant protein, soy is the subject of a lot of controversy because it contains compounds called isoflavones, which mimic estrogen.

That said, the research on soy is all over the place, and most people can try soy protein without worry, says Alix Turoff, R.D. (She does recommend, though, that vegetarians—who may rely more on soy foods and products—chat with an R.D. about their total intake.)

Most of the plant-based protein supplements out there today combine multiple types of plant protein in order to fill and balance out their amino acid content so that it’s more similar to that of whey. Check out a tub or two in your local The Vitamin Shoppe, and you’ll see blends of proteins from peas, pumpkin seeds, sunflower seeds, alfalfa, hemp seeds, brown rice, chia seeds, sacha inchi nuts, and more!

Related: 5 Plant-Based Protein Bars That’ll Make You A Believer

If you’re still hung up on plant protein containing every single milligram of every single amino acid that whey contains, consider this: “You don’t have to get all nine essential amino acids in one sitting,” says dietitian Andy Yurechko, R.D. So if you find a pea protein powder you like or a combo plant protein that doesn’t quite match the amino acid content of whey, that’s okay. As long as you eat a varied, healthy diet, you should be able to get enough of the essential amino acids you need throughout the course of the day.

Find The Right Plant Protein Powder For You
Ready to play for Team Plant-Based? When you shop, make sure your protein powder lists its plant protein source as the first ingredient (and the next few, if it’s a combo protein), says Yurechko.

From there, pick a powder that’s unsweetened or naturally sweetened (like with stevia) and contains less than five grams of carbs. This way, you keep your supp au-naturale and your sugar intake low.

Today’s plant proteins are tasty enough to mix into water or almond milk and drink straight—though recent whey converts may want to add a touch of honey at first, since plant proteins aren’t quite as creamy as milk-based proteins.

If you’re blending your plant protein in a shake, Turoff likes the following balanced blend: four to eight ounces of unsweetened vanilla almond milk, a scoop of protein powder, a tablespoon each of chia seeds (for fiber) and flaxseeds (for omega-3s), and one cup of fruit.]]> If you want to up your fitness game, taking a protein supplement is an easy way to get more of the tissue-repairing, muscle-building nutrient your body needs. Milk-derived whey protein has long been the go-to for people interested in showing their muscles a little extra love, but plant-based proteins are now more popular (and delicious) than ever.

Whether you follow a plant-based diet, can’t stomach dairy, or just want to try something new, plant protein supplements are definitely worth a try.

What’s Actually In Plant Proteins?
Most plant-based protein powders out there today contain about as much total protein per serving as whey protein, but different types of plant proteins contain different levels of different amino acids (there are 20 total). Most—like the popular pea and hemp proteins—don’t contain adequate amounts of all nine essential amino acids (which our body can’t make) to fulfill our daily needs, with one exception: soy protein.

Considered the OG plant protein, soy is the subject of a lot of controversy because it contains compounds called isoflavones, which mimic estrogen.

That said, the research on soy is all over the place, and most people can try soy protein without worry, says Alix Turoff, R.D. (She does recommend, though, that vegetarians—who may rely more on soy foods and products—chat with an R.D. about their total intake.)

Most of the plant-based protein supplements out there today combine multiple types of plant protein in order to fill and balance out their amino acid content so that it’s more similar to that of whey. Check out a tub or two in your local The Vitamin Shoppe, and you’ll see blends of proteins from peas, pumpkin seeds, sunflower seeds, alfalfa, hemp seeds, brown rice, chia seeds, sacha inchi nuts, and more!

Related: 5 Plant-Based Protein Bars That’ll Make You A Believer

If you’re still hung up on plant protein containing every single milligram of every single amino acid that whey contains, consider this: “You don’t have to get all nine essential amino acids in one sitting,” says dietitian Andy Yurechko, R.D. So if you find a pea protein powder you like or a combo plant protein that doesn’t quite match the amino acid content of whey, that’s okay. As long as you eat a varied, healthy diet, you should be able to get enough of the essential amino acids you need throughout the course of the day.

Find The Right Plant Protein Powder For You
Ready to play for Team Plant-Based? When you shop, make sure your protein powder lists its plant protein source as the first ingredient (and the next few, if it’s a combo protein), says Yurechko.

From there, pick a powder that’s unsweetened or naturally sweetened (like with stevia) and contains less than five grams of carbs. This way, you keep your supp au-naturale and your sugar intake low.

Today’s plant proteins are tasty enough to mix into water or almond milk and drink straight—though recent whey converts may want to add a touch of honey at first, since plant proteins aren’t quite as creamy as milk-based proteins.

If you’re blending your plant protein in a shake, Turoff likes the following balanced blend: four to eight ounces of unsweetened vanilla almond milk, a scoop of protein powder, a tablespoon each of chia seeds (for fiber) and flaxseeds (for omega-3s), and one cup of fruit.]]>