HUMAN ALCHEMY

[human-alchemy]

The fountain of youth

A concept once believed to be fiction, until recent biological research. My own nutrition philosophy is strongly supportive of amino acids. I myself believe that one can influence every aspect of their health with the right combinations and potencies of amino acids. Amino acids are, as I'm sure you know, the "building blocks" of protein. Furthermore, those proteins can be broken down into smaller subdivisions called peptides. All three forms can produce drastic biochemical effects when used correctly in correlation with an understanding of their function. Today, I would like to address a certain, relatively new found peptide that can produce effects akin to the stories of the fountain of youth...

That peptide is called GHRP-6, or growth hormone releasing hexapeptide. As the name implies, this peptide aids in the release of growth hormone. However, it does so in a way that does not affect your natural production or supplement your body with hormone therapy. To understand this, one must understand how growth hormone is produced in the body:

The body releases growth hormone through the pituitary gland, an endocrine gland found in the brain. No matter what your age, the pituitary gland releases "pulses" of growth hormone. These pulses are triggered by two hormones called somatostatin and GHRH. Somatostatin inhibits the release of GH, and GHRH stimulates release. Think of it as an "on" and "off" switch, somatostatin being off and GHRH being on. As we age, somatostatin naturally increases and GHRH decreases. This is one of the largest factors of physical aging.

Now on to peptides. Peptides are molecules formed by joining two or more amino acids together, but generally contain less than 50 bonded amino acids. The chain is composed between an amino group (NH2) and a carboxyl group (COOH). Peptides can be thought of as tiny proteins, in a sense. They can be found in every cell of the body and play a vital role in hormone binding and chemical signaling. This is where GHRP-6 comes into play.

GHRP-6 is supposed to mimic a third hormone involved in the pulse cycle called ghrelin. Ghrelin is responsible for the balance between the "on" and "off" hormones. GHRP-6 works by saturating the anterior pituitary gland and selectively influencing the "pulses" of GH it releases. It does so by momentarily restricting the channel by which somatostatin travels, which will result in a new, previously non-existent pulse, or a drastically amplified existing pulse. It essentially inhibits the negative influence of somatostatin and enhances the positive influence of GHRH, without harming the natural cycle or desensitizing the pituitary gland.

GHRP-6 is arguably the safest way to increase growth hormone without the use of synthetic growth hormone therapy. Not only is it harmless to your natural cycle and the gland itself, but it also will not cause an increase in cortisol or prolactin levels, a negative side effect associated with GH modulation. It has even been studied in indefinite use showing no pituitary, cortisol, or prolactin problems or desensitization. The only side effect that comes with GHRP-6 supplementation is an increased appetite, which could be a positive to many. With the new boost in GH, one could expect effects like faster muscle recovery, greater and more productive muscle growth and strength, faster healing of injuries, prevention of disease, cell preservation, fat loss, greater immune function, restful sleep, etc... Also, the dosage is incredibly manageable and convenient, being low and not seeing much more effect the more you use. A youthful level of GH and anti-aging benefits can be seen at a dose as low as 100mcg per day. It may not make you live forever, but I'd say it's the closest (and safest) thing to a fountain of youth.

[human-alchemy]

Hey man idk if you remember me or not but we had Strength and Conditioning class together at OCC a couple semesters ago...i saw you had one of these things and i know you're a smart guy when it comes to this stuff. I had a question concerning joint support supps, which one is the best and/or do you recommend?

Hey Terence, I do remember you, and thank you. I plan to do a more extensive article on joint support shortly, but for now I'll give you some things to consider. The first thing that comes to mind is, of course, glucosamine and chondroitin. However, many people will argue that it doesn't work. I beg to differ, it really just takes patience and consistency. If you were to go this route, you would want 1500 mg of glucosamine and 1200 mg of chondroitin every day. It takes about a month for it to actually kick in, then you have to stay with it if you want the positive effects. You might also want to take MSM in addition to those two, as it has more immediate effects. Some other things would be cissus, systemic (or proteolytic) enzymes, turmeric (or curcumin) extract, devil's claw extract, and a decent dose of omega-3s. Research those and decide what's right for you, as they all function in slightly different ways.I personally am a big fan of cissus with high doses of omega-3. The combination of the two are more suited for weight training and physical exercise too than most others, I've noticed, but everyone is different. 

[human-alchemy]

A testosterone booster that actually works

Many test boosters on the market today are, quite frankly, a load of crap. Most of them are usually comprised of high doses of zinc paired with some combination of herbs of which there is little research or the research existing is inconclusive or skewed. Needless to say, they're rarely effective. However, recent studies have shown that a certain amino acid may be the safe and effective answer to testosterone boosting supplements.

That amino acid is D-aspartic acid.  There are several reasons why I feel that this is one of the best supplements on the market today, which I will get to in a moment, but first and foremost is the research behind it. The research aspect is arguably the most important factor behind any supplement. However, most research in the world of nutritional supplements today is politically or business driven, inconclusive, illogical, flawed, biased, inconsistent, or simply lacking. What sets the recent studies on d-aspartic acid apart from others is that it was an independent clinical study performed with human test subjects. Not rats or petri dishes. Real people. So you might be asking yourself "what difference does that make in terms of results?". Well, for one, we are not rats. Countless studies involving anything that has to do with the human body are done on the iconic "lab rat". Oftentimes, this method of testing can provide us with adequate results without putting any humans in potential danger. The only problem is that, once again, we are not rats. In fact, several supplements (no doubt tested in non-human subjects) have been proven to be far less effective than previously believed in the past due to newer, more consistent and conclusive clinical trials. Furthermore, back to the d-aspartic acid, not only was it tested in human subjects, but the results achieved were significant and, more importantly, consistent. Now on to what the studies have concluded about d-aspartic acid and why it's one of my favorites. D-aspartic acid increases testosterone in two ways; One by releasing stored testicular testosterone into the bloodstream (serum, or blood-level testosterone is the kind your body actively uses) and another by increasing luteinizing hormone, which is a pituitary hormone that stimulates the Leydig cells (responsible for testosterone production) of the testes in men. So not only does it make use of stored testosterone, it simultaneously helps your body produce more. The specifics of the study, performed with 3120 milligrams daily over a period of 12 days on followed by a 12 day break repeated twice, showed an increase in testosterone by as much as 166% during supplementation. Furthermore, continued observation showed that testosterone levels remained approximately 42% over baseline after supplementation ended. Test subjects also showed a 19% drop in cortisol levels (also known as the "stress hormone" which is known to cause muscle loss, weight gain, and plenty of other stress related issues) which signifies that, in combination with the increased testosterone, the supplement may also be effective at cutting down fat while maintaining and increasing lean muscle mass.  So let me go through the numbers one more time: Up to 166% increase in testosterone during supplementation 42% permanent* testosterone increase 19% drop in cortisol levels Around 3000 milligrams (or 3 grams) daily Used in a 12 days on, 12 days off pattern (or 30 days on, 30 days off) Now you can get just plain d-aspartic acid as a powder or pills, but I would actually recommend Viridex XT by Gaspari Nutrition. I'm not always a huge fan of Gaspari's products, but he does d-aspartic acid right, especially considering the fact that it uses the same materials as the research trials. Complete with flax lignans to prevent oxidation and a methyl-donor to improve life and effectiveness, it's the best in my opinion (as well as my experience).

[human-alchemy]

just wanted to say that i liked how much effort you put into your posts. really shows that you care about the subject.

Thank you very much, I really do appreciate that. It truly is something I am passionate about. This blog is here to help the average person educate themselves in the often overwhelming world of nutrition and fitness, and to help those in need to achieve their personal goals and overall good health and wellbeing. I want to show everyone that it may be difficult at times, but it's not impossible. The journey is yours to take, but that doesn't mean you have to take it alone.

[human-alchemy]

Burning fat safely and effectively

In today's society, far too many people are looking for the quick fix and instant gratification. It is for this reason that there are so many harmful stimulant fat burners on the market today. Yes, these products may make you drop weight quickly, but not without a price (both monetary and physical). Most of the weight lost from these products is from water-weight, not actual fat cells. They also are very stressful on the system, made to be cycled on and off of as to not fatigue your adrenal glands. And that's not to mention the negative metabolic repercussions as soon as you come off of it. Burning actual fat takes alot of patience, which is why most people give up before they have the chance to reap the benefits and actually make progress. I know, it sucks and you want results fast, but doing it the right way is worth it in the long run. First we should look at your diet. Of course eating clean is first and foremost, but people will often overlook frequency. The most common weight loss misconception is that in order to lose weight, you must starve. This will actually do the opposite in the long run by slowing your metabolism to a crawl. The best way I've found to explain metabolism is with my coal fire analogy... Think of your metabolism as a fire. Now say you are the one responsible for keeping that fire going by shoveling coal into the furnace. If you were to periodically and routinely pour set amounts of coal onto the fire in relatively short intervals, the fire would blaze hot and strong, never truly running out of fuel to keep on burning easily and efficiently. Now imagine instead that you were to sporadically add random or large portions of coal to the fire, waiting for it to burn down to just glowing embers to add more, then the fire would burn up to strength very slowly, struggling its way up to a blaze, conserving every bit of energy it has. Now replace the fire with your metabolism and the coal with food and you can easily see the importance. Some try to keep to the 6 to 8 small meals a day, one every 1.5-2 hours, but get discouraged when they don't see the progress and give up. This may happen and this doesn't mean you're doing it wrong, you just have to give your metabolism a chance to catch up and get used to this new pace. Keep with it and you will see the difference. Now to alter your body composition, it helps to understand the functions of your body. One key thing is called the “anaerobic threshold”. Now, as you all should know, your body consumes nutrients for energy. These nutrients are carbohydrates, lipids (fats), and proteins. The primary ingredient in the production of ATP (your body’s cellular energy resource) is glucose, a monosaccharide and carbohydrate. A very large majority of the time, your body relies on carbohydrates and ATP for energy. During physical activity, your body uses ATP for short bursts of energy lasting only several seconds (sprints, explosive movements) and carbohydrates for slightly longer endured movements (a “set” in weight bearing exercise, a short run). This means that throughout the duration of your workout, your body barely even touches its fat storage. This is where the anaerobic threshold comes into play. The anaerobic threshold is the point at which your body converts or switches over to another energy source (in this case, the transition from carbs and ATP to fat and O2). Generally it takes the body roughly 45 minutes to an hour and a half of steady aerobic exercise to reach that point, so until then your body is consuming carbohydrates and using its glycogen stores (clusters of stored carbohydrates in the muscles and liver).  Now I know that many of your hearts sank when you just read “45 minutes to an hour and a half”, but worry not, for there are a few things you can do to help that process along. These are some natural, harmless supplements that you could check out: L-Carnitine: L-Carnitine is an amino acid found naturally in most proteins. What makes it significant is its effects on fat metabolism. Not only is L-Carnitine excellent for your cardiovascular system and great for natural, non-jittery energy, but it also helps your body target fats for energy. This means that while supplementing with L-Carnitine, you may reach your anaerobic threshold sooner, making your fat-burning workouts more productive. CLA: CLA, or conjugated linoleic acid, is a healthy fat that works in a similar way to L-Carnitine. During a cutting phase or fat-burning cycle, people tend to lose some muscle mass as well. This is normal, being that in order to burn fat and lose weight you must deprive your body to some degree and burning muscle is an unfortunate effect of heavy cardio and aerobic excercise. CLA helps you focus more on body recomposition, rather than just burning fat. It helps maintain lean muscle while cutting off bodyfat with diet and exercise, which over time means a higher lean muscle to total body weight ratio, making for a faster resting metabolism. It also helps keep the fat off afterwards. Green tea extract: Green tea is famous for its incredible list of health benefits. One of which is boosting metabolism. Faster, more efficient metabolism means more calories and nutrients consumed and used by your body. However, with a faster metabolism and consistent exercise, you need to feed your body adequately to maintain an anabolic metabolism. This means you stay on your diet and eat healthy, but more small meals per day (six to eight small meals a day, eat roughly every 1.5-2 hours). L-Phenylalanine: Another natural amino acid, L-Phenylalanine is an excellent diet supplement. Its main benefit in terms of weight-loss is appetite control. L-Phenylalanine plays a key role in the production of the chemical messenger, CCK. CCK is the thing that tells your brain that you are full and to stop eating. Unfortunately, the production of CCK doesn’t start until you start eating, and even then it takes somewhere around 20 minutes for it to reach your brain. Taking L-Phenylalaine about an hour or 30 minutes before a meal kickstarts that process.  If portion control or overeating is your problem, this one’s for you.  And the best part is that all of these supplements can be safely taken together and actually work synergistically to improve your results. 

[human-alchemy]

Picking the right protein

As I addressed earlier, protein is not just protein. There is some amount of protein in just about everything we eat, each with it's own unique qualities. With countless different sources, variations, blends, etc... it can be a little overwhelming sometimes. Choosing the right one for your goals could make all the difference in the world.

Proteins are graded by BV or biological value. This is the measure of the utilization of absorbed proteins, or how readily a broken down protein can be used in the protein synthesis of your cells. What is also measured, usually by a separate percentage, is the incorporation of the nitrogen taken in from the protein into your cells, which as I've also mentioned in a previous post, is essential to muscle building and recovery. The three factors that commonly affect a protein's BV are amino acid composition, preparation, and nutritious value. The higher the BV, the better the protein. A more complete protein will naturally have a higher BV. A complete protein is a protein that contains an adequate amount of all 9 essential amino acids or EAAs. Conversely, an incomplete protein either does not supply all 9, or supplies them in inadequate proportions. As a benchmark, whey protein has a BV of 104 and a nitrogen incorporation value of 96%, making it one of the best standalone proteins the body can use. Most plant based proteins have a relatively low BV because of their generally incomplete amino acid profiles. Now here is where things can get a little tricky... Now, whey protein is the most common protein used in protein powders and supplements, and with what I have stated above, rightfully so. However, even whey protein is not just as simple as "whey protein", which you wouldn't know unless you look at the actual ingredients of the product. As of now, there are three different forms of whey protein available on the market, which I will break down for you here: Whey protein concentrate: I would advise to stay away from this one by itself. They are the most common form found in protein supplementation and the least expensive, but not without reason. Concentrates are what I like to call "unclean". They are the extracted proteins from cow's milk put into powder form, basically. Sounds good, but could be very bad. Generally, concentrates can be anywhere from 10% to 80% protein by weight. Not only is that a huge range with a lot of grey area, but that could leave your protein supplement severely lacking in the protein department, which won't be revealed by the label. Absorption also tends to be somewhat disappointing and difficult for your body. These, however, are not without use as I will explain later. Whey protein isolate: This is the much better form to buy. Isolates are basically cleaned up concentrates. The processing strips the protein molecules of the fats and lactose clinging to it to leave you with the protein molecule pure and clean. These tend to be 90%+ protein by weight, meaning more protein in your protein supplement, and much cleaner and faster absorption. These are a great all around choice, for both meal replacement and post workout. Whey protein hydrolysate: These are the top of the line protein supplements, with a price generally reflecting that. This form undergoes a process in which the protein is isolated, then predigested, leaving the protein in the supplement already in its broken down form. This means all your body has to do is put them back together. These absorb incredibly fast and completely, making hydrolysates the most efficient protein supplement to use post workout. So that's the low-down on whey. However, that leaves out my vegetarian and vegan readers, being that whey is an animal product, derived from cow's milk. As vegetarians, it is often a challenge making sure you get enough protein in your daily diet, even more so if you work out or are active. But don't worry, there's supplements for you too. When it comes to plant proteins, they follow the same formula as stated above, only now you have to be more picky about your proteins. You have a lot more choices, believe it or not, than our carnivorous friends. Just about any vegetable, legume, grain, etc... that you can think of supplies protein, however most of them are incomplete. To fix this, you would need to take your proteins in a blend or combination. For instance, rice has a very high BV for a plant protein, as does soy and pea protein. To construct a more complete protein with a higher BV, try combining 3 or more sources in relatively even amounts. And now for various kinds of common protein supplements not mentioned above. Beef protein: Relatively high BV, however, slightly gimmicky. The amino acid blend is nice, but not better than whey. Although, it is good to periodically change your proteins as to not develop allergies and apply biological variation. Casein protein: The other protein found in milk. This makes for an excellent meal replacement or bedtime protein. The way it works is by forming a glob in your stomach that your body slowly leeches off of. This is a great way to keep your metabolism burning throughout the night or provide a nice, sustained release protein. Egg protein: Very high BV, second only to whey. Another good choice to add variety to your protein supplementation. Also functions very well as a meal replacement, being that it has a slightly slower absorption rate than whey, but slightly faster than casein. It's the happy medium. Now here are some of my recommendations for use: Meal replacement- Can be any sort of blend, plant or animal. The more variety, the better. I'd include concentrate, isolate, and casein or egg. I would mix it with some sort of milk (remember my post on almond milk) for the extra nutritional value. Eating something every 1.5-2 hours will keep your metabolism burning anabolic, protein shakes and bars make that easier. Post workout- If you have the choice, hydrolysate all the way. If not, nothing less than isolate. Mix with water, post workout is all about the protein with minimal extraneous nutrient. Bedtime- Casein would be your best choice. If that's not available, egg would be next. Mix with water, you don't want too much else right before bed, unless you use milk for the fat content which can be beneficial to hormone production during sleep. I hope this helps, I know there's a lot of stuff out there, it can be tough knowing which is right for you. My inbox is always open to questions.

[human-alchemy]

Protein myths

"Protein is protein, it doesn't matter what you buy"

"Protein makes you gain weight"

"Girls shouldn't take protein / protein is just for bodybuilders"

"The more protein the better"

"Protein gives you energy"

"Protein doesn't work"

These are all false. And that's just to name a few. No, protein is not just protein. There are many different kinds of protein, each with it's own unique qualities and each suitable for different goals and purposes, which I will go over more in depth in another post. No, protein does not make you gain weight. Protein is essential to the building of muscle, and it can even be used to help people lose weight. Replacing one meal throughout the day or supplementing between meals with a low calorie, low fat, low carb protein shake could be immensely helpful to a weight loss or diet plan. No, girls can take protein. As a matter of fact, I believe that everyone should take protein. Not only is protein vital to the growth and repair of muscle tissue, it also assists in brain function and makes for healthier skin and hair. Protein will not make you huge and muscular. No, more protein is not always better. One should never judge a protein supplement by how many grams are in one scoop. Mind you, the body can only absorb and utilize a very small amount at a time, so keep it at around 30 grams. Any more than that in 2 hours and you'd likely be wasting it. Also, too much protein could be harmful to the kidneys and liver. No, protein does not give you energy. Carbohydrates and calories give you energy. Granted, protein does provide a small amount of calories, but as a biological macromolecule, your body is not likely to metabolize it for energy. Cellular respiration is made to function with carbohydrates, fats if it absolutely needs to, but not proteins. No, protein supplementation is not a scam. You may not see the results immediately, but it is arguably the most important supplement you can take for working out. Biologically, your body can not build muscle without a positive nitrogen balance. Proteins are the only macromolecules with a nitrogen based functional head. This means that a positive nitrogen balance is only achieved through the excessive intake of protein. 

[human-alchemy]

Quick and easy weight loss tip

If you cook your own food, which most of you should any chance you get, you might want to check this out. Whenever a recipe calls for milk, substitute with unsweetened or unflavored almond milk. It's roughly the same price as cow's milk but significantly better for you. It won't affect the taste or consistency (slightly) of whatever you're cooking either. I used to use a lot of milk in my diet (protein shakes, cooking, etc...) but have managed to switch completely to almond milk and I actually like it much more. Even by itself, it has a pleasant taste and a slightly thicker consistency than cow's milk. It has a fraction of the calories cow's milk has, more calcium, no rGBH or lactose, virtually no fat or carbs, and is suitable for vegetarians! Making such a simple switch will equate to a huge step toward your weight loss and diet goals over time.

[human-alchemy]

Core health

Multivitamin

Omega-3

Antioxidant

The three most important things to take, according to experts and such. Unfortunately, it's not as simple as just "multivitamin, omega-3, antioxidant" There's literally thousands in each category! What are you taking? Having trouble picking the right ones?

[human-alchemy]

Trouble sleeping?

Studies have shown consistently that sleep is incredibly vital to overall health and wellbeing, and without it your body can experience some serious consequences. When you sleep is when your body grows, replenishes, restores, and balances. Lack of sleep is known to increase stress hormone and cortisol levels, significantly hinder metabolism, damage memory and brain function, cause irritability and depression, increase your risk of disease or infection, and many more. In fact, you could actually die of sleep depravation before you die of starvation! But don't worry, you're not the only one. Studies say that roughly 44% of Americans have trouble sleeping in one way or another. Even worse, an estimated 1 in 5 take prescription or over-the-counter medicines at least once a week to help them sleep. Now most of these medicines would fit into the category of chemical sedatives, tranquilizers, or benzodiazepines. For those of you that don't know, these things are bad for you. Furthermore, many people report little improvement in their sleep habits on these drugs and could easily develop an addiction or dependancy.  So what is the solution, you ask? Well first, you need to figure out what exactly is keeping you up. Many sleep remedies are very condition specific, so you would need to find the one that's right for you to treat your unique problem. Most of the drugs you can take for sleep operate in a similar way, by flooding your system with the chemical and depressing your central nervous system in one way or another, not exactly by treating the problem causing condition. Once you find out what is causing your sleeplessness it should be easy to zero in on a natural remedy for you. Now when most people think of natural sleep aids, what would you think the first to come to mind is? If you said melatonin you would probably be right. Also, you have plenty of people claiming that melatonin does nothing for them. Now why would that be the case with a substance so heavily researched and backed by countless studies? Because it's not treating their unique problem. Below, I will list a few of my favorites and explain how they work to help you find one that's right for you. Melatonin: Melatonin is basically your biological clock. It's the hormone that signals to the rest of your body that it is time to shut down. Babies sleep all the time because they have a very high level of melatonin in their brain. Melatonin is best taken as a lozenge or liquid under the tongue at the same time every night about a half hour to an hour before you would like to go to sleep. GABA: Also known by its full name, gamma-aminobutyric acid, GABA is an amino acid that bonds to specific receptors in the brain. When GABA bonds to GABA receptors in the brain, it opens up ion channels and stimulates the production of alpha brain waves. These alpha brain waves are, in layman's terms, the brakes for your brain, telling it to relax and focus on one thing at a time. This is great for people that can't sleep due to a restless mind. It's also excellent for use throughout the day for extra focus or to treat anxiety. Valerian root: Valerian root is often used as an herbal substitute for many sedative drugs. As a matter of fact, the prescription drug Valium is actually based off of Valerian extract. This tends to work well for attaining a more restful sleep for people that often wake throughout the night or sleep restlessly, without leaving you groggy or tired in the morning. In many studies, valerian was shown to have sedating and relaxing effects. However, the mechanism of action of valerian as a sedative is unclear and currently unknown.  ZMA: ZMA is a branded combination of zinc, magnesium, and vitamin B6. The zinc and magnesium are most commonly found in ZMA supplements as aspartate, a difference in the molecular structure that makes the minerals more absorbable. Vitamin B6 is a B vitamin that is most known for it's effects on the brain, vital in the absorption and utilization of neurotransmitters and brain chemicals. The way that this patented ratio of minerals and vitamins helps you achieve a better nights sleep is by helping your body reach the deepest known level of sleep, REM. Achieving such a deep sleep every night could drastically improve physical recovery, stress levels, hormone production, etc... The only side effect is crazy dreams. Well that's all for now, I hope this helped someone somehow. I implore you to research the things you put in your body and find what's right for you. Feel free to ask questions or talk, my inbox is always open.