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What Animal Flex Is Rock solid. No, we ain't talking about the thick slabs of meat that hang from your frame--those are easy to see, simple to assess. We're talking about your joints,bones, ligaments and other support structures that make lifting possible.The stuff you take for granted, what you can't see but can definitely feel when there's a problem. All too often, lifters focus only on building strength without thinking twice about the underlying support structure. Truth is, you are only as strong as your weakest link. If your weakest link are your joints, then you increase the risk of injury and that means you're out of the game. Animal Pak, Training Supplement
Animal Pak has been the choice for hard-nosed, uncompromising strength athletes all over the world. A complete and potent training pack, it is specifically designed and formulated for competitive and world-class bodybuilders and powerlifters. Animal Pak is foundational supplementation, "core" nutrition that provides that basic and fundamental nutritional framework for any lifter serious about iron warfare. http://www.iherb.com/universal-nutrition?rcode=fiw102
Berberine is a yellow-colored alkaloid compound found in several different plants, including European barberry, goldenseal, goldthread, Oregon grape, phellodendron, and tree turmeric.
Berberine has antibacterial, anti-inflammatory, and immune-enhancing properties. It’s effective against a wide range of bacteria, protozoa, and fungi. It can be used topically on cuts and other wounds, and it’s perhaps most commonly used to treat gastrointestinal issues, including traveller’s diarrhea and that from food poisoning.
“In recent years, the botanical extract berberine has been pushed from relative obscurity to front and center on our supplement shelves due to newly published research. Over a third of the approximately 2,800 studies on berberine listed on PubMed were published in the last 5 years. These studies reveal that berberine may have clinical applications in a range of conditions.”
AMPK Activation: How Berberine May Benefit Diabetes, Metabolic Syndrome, and More
In order to understand berberine, and why it is now vying for a position as one of the most powerful supplements in the world, it’s important to understand adenosine monophosphate-activated protein kinase, or AMPK.
AMPK is an enzyme inside your body’s cells. It’s sometimes called a “metabolic master switch” because it plays an important role in regulating metabolism.2 According to the Natural Medicine Journal:3
“AMPK induces a cascade of events within cells that are all involved in maintaining energy homeostasis… AMPK regulates an array of biological activities that normalize lipid, glucose, and energy imbalances.
Metabolic syndrome (MetS) occurs when these AMPK-regulated pathways are turned off, triggering a syndrome that includes hyperglycemia, diabetes, lipid abnormalities, and energy imbalances.
…AMPK helps coordinate the response to these stressors, shifting energy toward cellular repair, maintenance, or a return to homeostasis and improved likelihood of survival.
The hormones leptin and adiponectin activate AMPK. In other words, activating AMPK can produce the same benefits as exercise, dieting, and weight loss—the lifestyle modifications considered beneficial for a range of maladies.
…One way to appreciate berberine’s potential is to think of it as having the same effect on a patient as increasing exercise while at the same time restricting calorie intake. Think of the effects of AMPK suppression as similar to those of eating a high-calorie diet while leading a very sedentary lifestyle.”
Berberine is one of the few compounds known to activate AMPK (resveratrol is another).
Berberine Works as Well as Metformin for Diabetes
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One of the most celebrated studies on berberine compared taking 500 milligrams (mg) of the compound two to three times daily for three months with the diabetes drug metformin. Berberine was able to control blood sugar and lipid metabolism as effectively as metformin, with researchers describing berberine as a “potent oral hypoglycemic agent.”4
A separate meta-analysis also revealed “berberine has comparable therapeutic effect on type 2 DM [diabetes mellitus], hyperlipidemia and hypertension with no serious side effect.”5 As noted by Dr. Julian Whitaker, in people with diabetes AMPK activation by berberine:6
Stimulates the uptake of glucose into the cells
Improves insulin sensitivity
Reduces glucose production in the liver
A review published in the International Journal of Endocrinology further expanded on berberine’s role in treating type 2 diabetes:7
“…modern pharmacological effects of BBR on glucose metabolism… [include] improving insulin resistance, promoting insulin secretion, inhibiting gluconeogenesis in liver, stimulating glycolysis in peripheral tissue cells, modulating gut microbiota, reducing intestinal absorption of glucose, and regulating lipid metabolism.
BBR [berberine] is used to treat diabetic nephropathy (DPN), diabetic neuropathy (DN), and diabetic cardiomyopathy due to its antioxidant and anti-inflammatory activities.”
Berberine May Help with Weight Loss, Too
When obese adults took 500 mg of berberine three times daily for 12 weeks, they lost an average of five pounds each.8 Blood levels of triglycerides and cholesterol were also reduced.
Because of berberine’s ability to inhibit fat storage and improve the function of hormones such as insulin, leptin, and adiponectin, separate research concluded, “berberine has potential clinical application in reducing visceral fat and controlling central obesity.”9
Berberine also plays a role in enhancing brown fat activity. Brown fat is a heat-generating type of fat that burns energy instead of storing it, and this may have important implications when it comes to weight loss. It is colored brown because it is loaded with mitochondria that convert the fat directly to energy to produce heat. An animal study revealed:10
“BBR [berberine] increases energy expenditure, limits weight gain, improves cold tolerance and enhances brown adipose tissue (BAT) activity in obese… mice… Our findings establish a role for BBR in regulating organismal energy balance, which may have potential therapeutic implications for the treatment of obesity.”
It’s beneficial for diabetes and weight control… and it appears berberine is beneficial for heart health, too. Part of the benefit likely comes from the compound’s role in keeping blood sugar levels and obesity in check, both of which can raise your risk of heart disease.
It also has a favorable effect on triglycerides and cholesterol levels, and has been shown to reduce apolipoprotein B, a risk factor for heart disease, by up to 15 percent.11 According to Dr. Whitaker, for people with heart-related problems, AMPK activation by berberine:12
Slows the release of free fatty acids, which lowers lipid levels and prevents harmful fat deposition
Boosts fat burning in the mitochondria
Stimulates the release of nitric oxide (NO), a signaling molecule that relaxes the arteries, increases blood flow and lowers blood pressure, and protects against atherosclerosis
In addition, berberine is known to dilate your blood vessels. In one study, those who took berberine for eight weeks had improved heart function and increased ability to exercise compared to those took a placebo.13,14
What Else Is Berberine Good For?
Preliminary research suggests berberine’s beneficial effects may cascade into helping many different conditions. Among them:15
Depression, perhaps due to increases in noradrenaline and serotonin16 Cancer: Berberine may help suppress tumor growth and spread17
Antioxidant Anti-inflammatory
Infections, including anti-viral effects against the flu18 Non-alcoholic fatty liver disease (NAFLD),as it helps reduce fat build up in your liver19
Further, according to the Natural Medicine Journal:20
“Berberine activates AMPK in a manner similar to how exercise stimulates increased strength and weight loss. Thus, any condition that would be favorably impacted by a patient losing weight and/or exercising more may be impacted favorably by oral berberine supplementation. It makes sense to consider using berberine in patients with insulin resistance, pre-diabetes, diabetes, metabolic syndrome, hypertension, heart disease, dyslipidemia, cancer, depression, and other neuropsychiatric diseases.”
Berberine Absorption Becoming Better Understood
While the topical antimicrobial effects of berberine are well established, it used to be thought that berberine had poor absorption when consumed orally. Researchers typically only found low blood levels of berberine after supplementation, and because of this some doubted its effects as a systemic agent. However, it turns out berberine is quite well absorbed; it’s just metabolized so quickly that blood tests fail to measure it before it’s used by your body. As explained in the Natural Medicine Journal:21
“It now appears that the situation is more complex; berberine actually appears to be well absorbed. The confusion lies in the fact that it is quickly metabolized. Blood clearance is so fast and biotransformation in the liver so rapid that berberine disappears from the blood faster than it can be measured. Berberine metabolites may be responsible for berberine’s biological action.
Most berberine is metabolized in the liver through phase I demethylation and phase II glucuronidation, after which the metabolites are excreted with the bile. Considerable interest has been directed toward creating nanoparticle delivery systems for berberine, the assumption being that therapeutic effects will increase with increased absorption. These delivery systems fall into 3 general types: solid lipid nanoparticles, nanoemulsions, and liposomes.
Wang et al compared the blood sugar–lowering effect of a nanoemulsion made of phosphatidyl-choline micelles and berberine against intravenously administered and plain oral berberine in diabetic mice. Intravenous injection of a berberine solution lowered blood sugar by 22% while the oral nanoemulsion of berberine lowered blood sugar levels by 57%.
The blood glucose–lowering effect of standard oral berberine did not reach statistical significance in this trial.22 Results like these are exciting; they suggest the potential for much stronger impact. Enhanced oral delivery systems that could increase the clinical effectiveness of berberine will likely be introduced in the coming years.”
If you’re interested in a broad-based plant compound to support your health, considering taking berberine. Work with a natural health care practitioner to determine the proper dose. Because of its short half-life, you generally need to take this supplement three times a day to keep stable levels in your blood. Many studies use dosages of 900 to 1,500 mg per day, which might be broken down into 500 mg three times a day before meals.23 Berberine may just be one of those supplements that is good for almost everything!
I used to think that taking a Centrum multivitamin would take care of all my body’s nutritional needs. Now I know better.
Most over the counter supplements are not monitored for quality or content by an independent lab and frequently do not contain the ingredients advertised. At any rate, I would much rather get my vitamins from my produce section and farmer’s market than from a bottle, but , sometimes food sources just are not enough.
There are certain vitamins that are commonly lacking from our diets and require supplements.
Vitamin D, for example, get a lot of press. You may not know about another common deficiency- a critical “B” vitamin – B12.
Women with PCOS become depleted of B12 for many reasons with serious consequences such as fatigue, lethargy, weakness, memory loss, neurological and psychiatric problems and anemia.
Frighteningly, many common diseases (such as Alzheimer’s Disease, cardiovascular disease, mental illness, autoimmune disease and more) have symptoms that mimic those of B12 depletion and are easily misdiagnosed.
What is B12?
According to Wikipedia, “B12 is a water-soluble vitamin with a key role in the normal functioning of the brain and nervous system, and for the formation of blood. It is one of the eight B vitamins. It is normally involved in the metabolism of every cell of the human body, especially affecting DNA synthesis and regulation, but also fatty acid synthesis and energy production.
It is the largest and most structurally complicated vitamin.”
Who is low in B12?
Data from the Tufts University Framingham Offspring Study suggests that 40 percent of people between the ages of 26 and 83 have plasma B12 levels in the low normal range – a range at which many experience neurological symptoms. 9 percent had deficiency, and 16 percent exhibited “near deficiency.” Most surprising to the researchers was that low B12 levels were common in younger people.
Where do you get B12?Vegetarians and vegans take note!
B12 is only found in animal based food. Here are some of the top B12 containing foods. Mollusks (clams, oysters, mussels0 Beef liver Salmon Wild trout Sirloin Beef Yogurt Milk Pork Eggs Chicken.
Vegetarians and vegans should understand that there are no plant sources of B12, and studies consistently show that up to 50% of long-term vegetarians and 80% of vegans are deficient in B12.
The symptoms of B12 deficiency:
Premature grey hair
Disturbed carbohydrate metabolism
Fatigue
Weakness
Dizziness
Weight loss
Constipation
Infertility
Vision problems
Loss of hearing and tinnitus
Numbness and tingling in the hands and feet
Alcoholism Incontinence
Hyperpigmentation and hypopigmentation (dark and light patches in the skin)
Psoriasis and other skin problems
Insomnia
Irrational or chronic anger
Violent behavior
Lack of balance/abnormal gait
Any emotional disorder
A Note about B12 and infertility
“Vitamin B12 deficiency is associated with infertility,” says hematologist Michael Bennett, M.D. in Could it be B12? “Pregnancy may occur in the presence of B12 deficiencybut may be associated with recurrent early fetal loss.” Luckily, supplementation can help. Doctors have reported successful pregnancies in once-infertile women following therapy for B12 deficiency. If you are going through fertility treatments, insist on a B12 test.
What causes B12 deficiency?
There are many causes of B12 deficiency ranging from poor diet, to medication side effects to other medical conditions (such as leaky gut and/or gut inflammation, low stomach acid, pernicious anemia, alcohol use, and exposure to nitrous oxide).
Metformin causes B12 deficiency
I know when I was taking metformin, my doctor never told me that I could become B12 deficient and was never told to supplement. If you have PCOS and are taking metformin, talk to your doctor about supplementing with B12 and have your levels checked regularly. Bring your doctor the summaries of the studies associated below.
Oral contraceptives may cause B12 deficiency
The data regarding the effects of oral contraceptives on vitamin B12 serum levels are conflicting. Some studies have found reduced levels in oral contraceptive users, but others have found no effect despite use of oral contraceptives for up to 6 months. When oral contraceptive use is stopped, normalization of vitamin B12 levels usually occurs. Again you can bring the study summaries to your doctor. Most women are taking metformin and OC’s – a double whammy!
What tests can I take to know if I am low in B12?
B12: Normal values are 200 – 900 pg/mL (picograms per milliliter).
CBC (Complete Blood Count). This is actually a group of tests ordered routinely to screen for blood cell abnormalities. It measures cell types, quantities, and characteristics. With both B12 and folate deficiencies, the amount of hemoglobin and RBC count may be low, and the RBCs are abnormally large (macrocytic or megaloblastic), resulting in an anemia. White blood cells and platelets also may be decreased.
Methylmalonic Acid (MMA). This is sometimes ordered to help detect mild or early B12 deficiency. A normal serum sMMA level is .07 to .27 µmol/l. A normal urine uMMA level is .58 – 3.56 µmol/mmol
Homocysteine(HCY). This one is only occasionally ordered. Levels may be elevated in both B12 and folate deficiency. A normal serum HCY is 2.2 – 13.2 µmol/l
If MMA and homocysteine levels are increased and the vitamin B12 level is mildly decreased, then an early or mild B12 deficiency may be present. This may indicate a decrease in available B12 at the tissue level. If only the homocysteine level is elevated, then the person may have a folate deficiency. If both MMA and homocysteine levels are normal, then it is unlikely that there is a B12 deficiency.
Supplementing B12
The most commonly used form of supplemental B12 in the US is cyanocobalamin – that is what you will find in your Centrum vitamins. However, only two forms of B12 are active in the body – methylcobalamin and adenosylcobalamin. Cyanocobalamin must be converted in the body to either methyl or adenosyl cobalamin. But if you supplement with methylcobalamin, your body can immediately use this active form of vitamin B12which is available at most health food stores in the US. It can be supplemented in pill form, sublingual tablet, liquid, transdermal patch, nasal spray, and even lollipop.
I personally sourced it from the most reputable nutraceutical company I could find to ensure quality and consistent effectiveness. It is specifically designed for women with PCOS and contains the critical B12 as methylcobalamin.
If your B12 is really low your doctor may prescribe injections. The standard protocol is 1000 micrograms daily for three days, then weekly for a month, then one injection per month indefinitely.
Be sure that you chose a B12 supplement that is verified by a third party, independent lab or you cannot be certain that the quality or quantity you are consuming is accurate. In some cases, uninspected supplements contain none of the nutrient advertised!
Leaky gut syndrome is a rapidly growing condition that millions of people are struggling with and don’t even know it. From the sound of it, you might think leaky gut syndrome only affects the digestive system, but in reality it can lead to many other health conditions.
According to research, the cause of your food allergies, low energy, joint pain, thyroid disease, autoimmune conditions and slow metabolism could be leaky gut symptoms progression.
In this article, I will outline specifically how you can heal leaky gut syndrome and break through the health problems you’ve been struggling with.
What Is Leaky Gut Syndrome?
Think of the lining of your digestive tract like a net with extremely small holes in it that only allow specific substances to pass through. Your gut lining works as a barrier keeping out bigger particles that can damage your system.
When someone has leaky gut (often referred to as increased intestinal permeability), the “net” in your digestive tract gets damaged, which causes even bigger holes to develop in your net, so things that normally can’t pass through, are now be able to.
Some of the things that can now pass through include proteins like gluten, bad bacteria and undigested foods particles. Toxic waste can also leak from the inside of your intestinal wall into your bloodstream causing an immune reaction.
Leaky Gut Symptoms and Progression
This leads to inflammation throughout your system and can cause symptoms, such as:
Bloating
Food sensitivities
Thyroid conditions
Fatigue
Joint pain
Headaches
Skin issues like rosacea and acne
Digestive problems
Weight gain
Syndrome X
One of the biggest warning signs that you may have leaky gut — I recommend that you take a leaky gut test— can be that you’re experiencing multiple food sensitivities. Partially digested protein and fat can seep through your intestinal lining, making their way into your bloodstream and causing an allergic response.
This allergic response doesn’t mean you’ll break out in a rash all over your body, but it can lead to one of the symptoms I’ve mentioned above. If left un-repaired, it can lead to more severe health issues like inflammatory bowel disease, IBS, arthritis, eczema, psoriasis, depression, anxiety, migraine headaches, muscle pain and chronic fatigue.
According to the Journal of Diabetes, there is a strong body of evidence pointing to leaky gut syndrome as a major cause of autoimmune diseases, including Type 1 Diabetes.
Another problem with leaky gut is that it can cause malabsorption of vital minerals and nutrients including zinc, iron and vitamin B12.
What Causes Leaky Gut?
There are four main causes of leaky gut which include:
Poor diet
Chronic stress
Toxin overload
Bacterial imbalance The most common components of food that can damage your intestinal lining are the proteins found in un-sprouted grains, sugar, GMO’s and conventional dairy.The problem with un-sprouted grains is that they contain large amounts of antinutrientsor nutrient blockers called phytates and lectins. Lectins are sugar-binding proteins that act as a natural defense system for plants that protect them from outside invaders like mold and parasites.
This is good news for plants but bad news for your body. Your digestive lining is covered with sugar-containing cells that help break down your food. Lectins gravitate toward this area and when they attach to your digestive lining, it damages your gut and causes inflammation.
Lectins and Foods that Cause Leaky Gut
Lectins are found in many foods, not just grains, and consumed in smaller amounts, your body will do just fine with them. But foods that have large amounts of lectins are more problematic. Some of the lectins and foods that cause leaky gut include wheat, rice, spelt and soy.
Sprouting and fermenting grains reduces phytates and lectins, making these foods easier to digest. GMO and hybridized foods tend to be the highest in lectins since they have been modified to fight off bugs. Also, gluten-containing grains will damage your intestinal lining and cause leaky gut syndrome.
So while you are working to heal leaky gut and cure autoimmune disease, stay away from all grains, especially ones that contain gluten like wheat. Once your gut is healthy, you can add back in grains that have been fermented and sprouted to eat occasionally.
Conventional cows milkis another food that can cause leaky gut. The component of dairy that will harm your gut is the protein A1 casein. Also, the pasteurization processwill destroy vital enzymes, making sugars like lactose very difficult to digest. For this reason, I only recommend buying dairy that is raw and from A2 cows, goats, sheep, or buffalo.
Sugar is another substance that will wreak havoc on your digestive system. Sugar will feed the growth of yeast, candida and bad bacteria, which will further damage your gut. Bad bacteria actually creates toxins called exotoxins that damage healthy cells and can eat a hole into your intestinal wall.
Other Factors that Cause Leaky Gut
Chronic stress: It weakens your immune system over time, which cripples your ability to fight off foreign invaders like bad bacteria and viruses, leading to inflammation and leaky gut. To reduce stress, I recommend getting more sleep, schedule fun into your week, rest one day a week, meditate on scripture, and hang out with positive, uplifting people.
Toxins: We come into contact with over 80,000 chemicals and toxins every single year, but the worst offenders for causing leaky gut include antibiotics, pesticides, tap water, aspirin and NSAIDS. I recommend buying a high-quality water filter to eliminate chlorine and fluoride and look to natural plant-based herbs to reduce inflammation in your body.
Dysbiosis: Finally, one of the leading causes of leaky gut is a condition calleddysbiosis, which means an imbalance between beneficial and harmful species of bacteria in your gut. For many, this imbalance can begin at birth because of a C-section or because the mother didn’t have a healthy gut herself. The overuse of prescription antibiotic drugs, tap water with chlorine and fluoride, and the lack of probiotic-rich foods contribute to this imbalance of good and bad bacteria.
Leaky Gut and the Brain
Another topic I want to quickly discuss is how leaky gut can affect the brain. If you’ve ever seen a child with autism experience a mood swing, this can be caused by intestinal permeability. Gluten-free and casein-free diets have proven effective for many children with autism because these proteins can leak through the gut and then recirculate and act on the brain similarly to an opioid drug.
This is also why leaky gut syndrome has been linked to other psychological disorders such as anxiety, depression and bipolar disorder. So, in many cases, if you can heal the gut, you can heal the brain.
The 4-Step Plan to Heal Leaky Gut
The good news is there’s a solution to successfully healing leaky gut. There is a four-step process that includes:
Here’s the protocol I have used with my patients over the years that has helped them see incredible results.
Remember, the top foods to remove that cause leaky gut are sugar, grains, conventional meat, conventional dairy and GMO foods. The top toxic exposures to eliminate are tap water, pesticides, NSAIDS and antibiotics — but remember to always consult with your physician if he or she has prescribed these for you.
The Leaky Gut Diet and 5 Healing Foods
If you suffer from leaky gut syndrome, you’re overdue to consider adopting a leaky gut diet. Here are the five foods and supplements to heal your leaky gut.
#1 Bone Broth – broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. I’ve had many of my patients do a bone broth fast for three days to help heal leaky gut and cure autoimmune disease.
#2Raw Cultured Dairy– contains both probiotics and SCFA’s that can help heal the gut. Pastured kefir, yogurt, amasai, butter and raw cheese are some of the best.
#3 Fermented Vegetables – contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and kvass are excellent sources.
#4Coconut Products – all coconut products are especially good for your gut. The MCFA’s in coconut are easier to digest than other fats so they work well for leaky gut. Also, coconut kefir contains probiotics that support your digestive system.
#5Sprouted Seeds – chia seeds, flaxseeds and hemp seeds that have been sprouted are great sources of fiber that can help support the growth of beneficial bacteria. But if you have severe leaky gut, you may need to start out getting your fiber from steamed vegetables and fruit.
Also, consuming foods that have omega-3 fats are beneficial — anti-inflammatory foodslike grass-fed beef, lamb and wild-caught fish like salmon.
Top 5 Supplements for Healing Leaky Gut
There are many supplements that support your digestive health, but I believe the most beneficial leaky gut supplements are l-glutamine, probiotics, digestive enzymes, aloe vera juice, quercetin, NAG and licorice root.
#1 Probioticsare the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. I see people all the time only follow part of the protocol in healing their leaky gut syndrome by removing the damaging irritants. But the part they often leave out is re-inoculating their gut with beneficial bacteria that will keep bad bacteria at bay.
So load up on BOTH probiotic-rich foods and take AT LEAST 50 billion units of probiotics daily from a high-quality brand.
#2 Digestive enzymes (one or two capsules at the beginning of each meal) ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins are damaging your gut wall.
#3 L-Glutamine is critical for any program designed to heal leaky gut. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine benefits include acting as a protector: coating your cell walls and acting as a repellent to irritants. Take 2–5 grams twice daily.
#4 Licorice Root (DGL) is an adaptogenic herb that helps balance cortisol levels and improves acid production in the stomach. DGL supports the body’s natural processes for maintaining the mucosal lining of the stomach and duodenum. This herb is especially beneficial if someone’s leaky gut is being caused by emotional stress. Take 500 milligrams twice daily.
#5 Quercetinhas also been shown to improve gut barrier function by sealing the gut because it supports creation of tight junction proteins. It also stabilizes mast cells and reduces the release of histamine, which is common in food intolerance. New studies have also shown its effectiveness in healing ulcerative colitis. Take 500 milligrams three times daily with meals.
If you can follow the above protocol, you are well on your way to successfully treating your gut for good.
