Health

Sep 26, 2019

Your weight is largely controlled by hormones

1. insulin

Insulin is a peptide hormone that is produced by the beta cells in your pancreas. It is released in small amounts throughout the day and in larger amounts after meals. Insulin allows your body's cells to take up blood sugar for energy or storage, depending on what is needed at the time.

Insulin is the primary fat storage hormone in the body. It gives the fat cells the signal to store fat and prevents the breakdown of stored fat. When your cells are insulin resistant (a common condition), both blood sugar levels and insulin levels rise.

Chronically elevated insulin levels (a condition called hyperinsulinemia) can lead to many health problems including obesity and metabolic syndrome (4, 5, 6). Excessive food intake - especially when it comes to sugar, refined carbohydrates and fast food - promotes insulin resistance and increases insulin levels in the body (7, 8, 9).

Here are some tips to normalize insulin levels and improve insulin sensitivity:

Avoid or minimize sugar consumption: large amounts of fructose and sucrose (table sugar) promote insulin resistance and increase insulin levels (10, 11, 12, 13, 14, 15).
Reduce your carbohydrate intake: A low-carb diet can cause an immediate drop in insulin levels (16, 17, 18, 19).
Fill up on protein: Protein may cause a short-term spike in insulin levels, but it should lead to long-term reductions in insulin resistance by helping you lose belly fat (20, 21).
Include plenty of healthy fats in your diet: Omega-3 fatty acids, found in fatty fish among other foods, can help lower insulin levels in a fasting state (22).
Exercise regularly: In a study, overweight women who went for a brisk walk or jog saw an improvement in insulin sensitivity after 14 weeks (23, 24, 25).
Take enough magnesium: People who suffer from insulin resistance often have low magnesium levels and magnesium supplements can improve insulin sensitivity (26, 27, 28).
Drink green tea: Green tea may lower blood sugar levels and insulin levels (29, 30).

Summary: Insulin is the body's primary fat storage hormone. Reducing sugar and carbohydrate intake and exercising are the best ways to lower insulin levels.

2. leptin

The hormone leptin is produced by your fat cells. It is considered a satiety hormone that reduces appetite and gives you a feeling of fullness. As a signaling hormone, its role is to communicate with the hypothalamus - the part of the brain that regulates appetite and food intake.

Leptin signals to the brain that there is enough fat stored in fat cells and no further fat storage is needed, which helps to prevent overeating. People who are overweight or obese usually have very high levels of leptin in their blood. In fact, one study found that leptin levels were four times higher in obese people than in people of normal weight (31). If leptin regulates appetite, one would expect that obese people with high leptin levels should automatically begin to eat less and lose weight. Unfortunately, the leptin system does not work as it should in obese people. This is also known as leptin resistance. When leptin signaling is impaired, the message to stop eating doesn't reach the brain, so it doesn't recognize that you've stored enough energy (32, 33). Basically, your brain thinks you're starving, which is why you get the signal to eat more. Leptin levels drop when you lose weight, which is one of the main reasons why it's so hard to maintain your lower body weight long-term after dieting. The brain thinks you're starving and drives you to eat more (34, 35, 36). Two possible reasons for leptin resistance are chronically elevated insulin levels and inflammation in the hypothalamus (5, 37, 38, 39, 40, 41).

Here are a few recommendations to improve leptin sensitivity:

Avoid pro-inflammatory foods: limit your consumption of foods that cause or promote inflammation, which is especially true for sugary drinks and trans fats.
Eat certain foods: Eat more anti-inflammatory foods such as oily fish (42).
Exercise regularly: Moderate activity can improve leptin sensitivity (43, 44, 45).
Make sure you get enough sleep: Studies have shown that insufficient sleep can lead to a drop in leptin levels and an increased appetite (46, 47).
Use the right supplements: In one study, women who took alpha-lipoic acid and fish oil lost more weight during a weight loss diet than members of the control group and also showed a smaller drop in leptin levels (48).

Summary: Obese people tend to be resistant to the effects of leptin. Consuming anti-inflammatory foods, exercising regularly and getting enough sleep can help improve leptin sensitivity.

3. ghrelin

Ghrelin is also known as a hunger hormone. When your stomach is empty, it releases ghrelin, which sends a message to the hypothalamus that you should eat (49). Normally, ghrelin levels are highest before eating and lowest about an hour after a meal. However, in overweight and obese people, fasting ghrelin levels are often lower than in people of normal weight (50, 51).

Studies have also shown that after obese people have eaten a meal, ghrelin levels drop only slightly. Because of this scenario, the hypothalamus doesn't get as strong a signal to stop eating, which can lead to overeating (52).

Here are some tips to improve the function of ghrelin:

Sugar: Avoid high fructose corn syrup and sugar-sweetened beverages, which can interfere with ghrelin response after meals (53, 54).
Protein: Eat protein at every meal, especially breakfast, as protein can lower ghrelin levels and promote satiety (55, 56, 57, 58).

Summary: Eating plenty of protein and avoiding high-sugar foods and drinks can help optimize ghrelin levels.

4. cortisol

Cortisol is a hormone produced by the adrenal glands. It is also known as the stress hormone as it is released when your body senses stress. Like other hormones, cortisol is a vital hormone. However, chronically elevated cortisol levels can lead to overeating and weight gain (59).

It appears that women who carry excess weight around their midsection respond to stress with a greater increase in cortisol levels (60, 61). However, a strict diet can also increase cortisol levels. In one study, women who followed a low-calorie diet had higher cortisol levels than women who ate normally and also reported feeling more stressed (62).

These strategies can lower cortisol levels:

Eat a balanced diet: follow a balanced diet based on real food centers. Don't reduce your calorie intake to extremely low levels.
Meditate: Meditation can significantly reduce cortisol production (63).
Listen to music: Scientists report that when soothing music is played during medical procedures, cortisol levels do not rise as much (64, 65).
Sleep more: One study found that when pilots lost 15 hours of sleep over the course of a week, their cortisol levels increased by 50 to 80% (66).

Summary: High cortisol levels can increase food intake and promote weight gain. A balanced diet, stress management and more sleep can help normalize cortisol production.

5. oestrogen

Oestrogen is the most important female sex hormone. It is mainly produced in the ovaries and is involved in regulating the female reproductive system. In men, oestrogen is produced from the male sex hormone by the aromatase enzyme. Both very high and low oestrogen levels can lead to weight gain. This depends on age, the actions of other hormones and general health. To maintain fertility during the reproductive years, estrogen begins to promote fat storage at puberty (67). In addition to this, it can stimulate an increase in body fat during the first half of pregnancy (67).

Obese women tend to have higher estrogen levels than normal-weight women, and some researchers believe this is related to environmental influences (68). During menopause, when estrogen levels drop as less estrogen is produced in the ovaries, the location of fat storage shifts from the hips and thighs toward visceral fat in the abdomen. This promotes insulin resistance and increases the risk of disease (69, 70).

These diet and lifestyle strategies can help control estrogen levels:

Fiber: Eat plenty of fiber if you want to reduce your estrogen levels (71, 72, 73).
Cruciferous vegetables: Eating cruciferous vegetables such as broccoli and cauliflower may have positive effects on estrogen levels (74, 75).
Flaxseed: Although the phytoestrogens contained in flaxseeds are controversial, flaxseeds appear to have positive effects on estrogen levels in most women (76, 77).
Exercise: Physical activity can help normalize estrogen levels in both premenopausal and postmenopausal women (78, 79).

Summary: When estrogen levels are too high or too low, weight gain can occur. This depends on age and other hormonal factors.

6 Neuropeptide Y (NPY)

Neuropeptide Y (NPY) is a hormone produced by the cells of the brain and nervous system. It stimulates appetite - especially the appetite for carbohydrates - and its levels are highest during periods of fasting or food deprivation (80, 81, 82). Neuropeptide Y levels are elevated during times of stress, which can lead to overeating and abdominal fat gain (82, 83, 84).

Recommendations for lowering NPY:

Eat enough protein: eating too little protein has been shown to increase the release of NPY, leading to hunger, an increase in food intake and weight gain (85).
Don't fast for too long: Studies conducted with animals have shown that very prolonged fasting, such as fasting for more than 24 hours, can dramatically increase NPY levels (86, 87, 88).
Soluble fiber: Eating plenty of prebiotic fiber, which serves as food for friendly gut bacteria, can increase NPY levels (89).

Summary: Neuropeptide Y (NPY) stimulates hunger, which is particularly the case during fasting and periods of stress. Protein and soluble fiber can help reduce NPY levels.

7. glucagon-like peptide-1 (GLP-1)

Glucagon-like peptide-1 (GLP-1) is a hormone produced by your digestive tract when nutrients enter the gut. GLP-1 plays an important role in stabilizing blood sugar levels and can also promote a feeling of fullness. Scientists believe that the reduction in appetite that occurs immediately after weight loss surgery is due in part to an increase in GLP-1 production (90). In one study, men who received a GLP-1 solution with breakfast reported a greater sense of satiety and ended up eating 12% fewer calories at lunch (91).

Recommendations for increasing GLP-1 levels:

Eat plenty of protein: Protein-rich foods such as fish, whey protein and yogurt have been shown to increase GLP-1 levels and improve insulin sensitivity (92, 93, 94).
Eat anti-inflammatory foods: Chronic inflammation is associated with reduced GLP-1 production (95).
Green-leafy vegetables: In one study, women who ate green-leafy vegetables such as spinach and kale experienced higher GLP-1 levels compared to the control group and also lost more weight (96).
Probiotics: In a study conducted with animals, a probiotic supplement increased GLP-1 levels, which led to a reduction in food intake (97).

Summary: GLP-1 can reduce appetite and increase weight loss. Consuming a high-protein diet that includes plenty of green vegetables may help increase GLP-1 levels.

8. cholecystokinin (CCK)

Similar to GLP-1, cholecystokinin (CCK) is another satiety hormone produced by the cells in your digestive tract (98). Higher levels of CCK have been shown to reduce food intake in both lean and obese people (99, 100, 101).

Strategies to increase CCK levels:

Protein: eat plenty of protein with every meal (102).
Healthy fats: Eating fat stimulates the release of CCK (103).
Dietary fiber: One study observed that CCK levels increased twice as much in men who ate a meal that included beans than in men who ate a low-fiber meal (104).

Summary: CCK is a hormone that reduces appetite and is produced when you eat protein, fat and fiber.

9. peptide YY (PYY)

Peptide YY (PYY) is another digestive tract hormone that controls appetite. Peptide YY is believed to play an important role in reducing food intake and reducing the risk of developing obesity (105, 106).

Strategies to increase peptide YY levels:

A lower carbohydrate diet: you should follow a lower carbohydrate diet based on unprocessed foods to keep blood glucose levels stable. Elevated blood glucose levels can interfere with the effects of PYY (58, 107, 108).
Protein: Eat plenty of protein from animal or plant sources (58, 109).
Fiber: Eat plenty of fiber (89, 110, 111).

Summary: To increase PYY levels and reduce appetite, try to avoid processed carbohydrates and eat plenty of protein and fiber.

Anything else?

Hormones work together to increase or decrease appetite and fat storage. If the system isn't working correctly, you may well find yourself struggling with weight issues on a regular basis. Fortunately, diet and lifestyle changes can have significant effects on these hormones.

References:

Sep 24, 2019

10 supplements that can help lower blood sugar levels

Scientists have tested many different supplements to see if they can help lower blood sugar. Such supplements can be beneficial not only for people who suffer from diabetes - especially type 2 diabetes - or who have prediabetes - a precursor to diabetes.

Over time, the use of such supplements in combination with diabetes medication can often mean that the dosage of diabetes medication can be reduced - under medical supervision - even though these supplements cannot usually replace medication completely.

People who want to lose weight can also benefit from lower blood sugar levels, as the highly elevated insulin levels associated with high blood sugar not only promote fat storage, but also inhibit the breakdown of body fat - not to mention wild fluctuations in blood sugar levels, which are one of the main reasons for food cravings.

Here are 10 supplements that can help lower blood sugar levels.

1. cinnamon

Cinnamon supplements are made from either cinnamon powder or an extract. Many studies suggest that cinnamon can help lower blood sugar levels and improve diabetes control (1, 2).

When people with prediabetes - meaning a resting blood glucose level of 100 to 125 mg/dl - took 250 mg of cinnamon extract before breakfast and dinner, they experienced an 8.4% reduction in fasting blood glucose levels compared to the control group (3).

In another study, people with type 2 diabetes who took either 120 or 360 mg of cinnamon extract before breakfast experienced an 11 to 14% reduction in fasting blood glucose levels compared to the control group (2). In addition, their hemoglobin A1C levels - a marker of average blood glucose levels over the previous three months - decreased by 0.67% and 0.92%, respectively. All subjects were taking the same diabetes medication during the study (2).

How it works: Cinnamon may help your body's cells respond better to insulin. This allows sugar to enter the body's cells, resulting in lower blood sugar levels (4).

How it should be taken: The recommended dosage is 250 mg of cinnamon extract twice daily before meals. For regular cinnamon supplements (not extracts), 500 mg twice daily is probably best (2, 5).

Risks: The most common cassia variety of cinnamon contains more coumarin, a compound that could damage the liver in high doses. Ceylon cinnamon, on the other hand, is low in coumarin (6).

Summary: Cinnamon may help lower blood sugar levels by making cells more sensitive to insulin.

2 American ginseng

American ginseng - a variety that grows primarily in North America - has been shown to lower blood sugar levels by about 20% after a meal in both healthy people and diabetics (7).

When people with type 2 diabetes took 1 gram of American ginseng 40 minutes before breakfast, lunch and dinner over a 2-month period while continuing their regular regimen, they were able to lower their fasting blood sugar levels by 10% compared to the control group (7).

How it works: American ginseng may enhance the response of the body's cells to insulin and increase the body's insulin secretion (6, 8).

How it should be taken: Ginseng should be taken at a dosage of one gram up to 2 hours before each main meal. If taken earlier, it could cause blood sugar levels to drop too low. Daily doses of more than 3 grams do not appear to have any additional benefits (6).

Risks: Ginseng can reduce the effect of blood-thinning medications, so this combination should be avoided. It may also stimulate immune system function, which may reduce the effect of immune suppressing drugs (6).

Summary: Taking up to 3 grams of American ginseng per day may help lower blood sugar levels in fasting and post-meal states. However, ginseng may interact with blood-thinning drugs and other medications.

3. probiotics

Damage to the gut flora - such as that caused by taking antibiotics - is associated with an increased risk of several diseases including diabetes (9). Probiotic supplements, which contain beneficial bacteria or other microbes, offer numerous health benefits and can improve the way your body handles carbohydrates (10).

A review of several studies of subjects suffering from type 2 diabetes found that subjects who took probiotics for at least two months had 16 mg/dl lower fasting blood glucose levels and a 0.53% reduction in A1C levels compared to the control group (10).

People taking probiotics containing more than one species of bacteria showed an even greater reduction in fasting blood glucose levels of 35 mg/dl (9,10).

How it works: Studies conducted with animals suggest that probiotics can lower blood sugar levels by reducing inflammation and preventing the destruction of pancreatic cells that produce insulin. However, a number of other mechanisms could be involved (9, 10).

How it should be taken: Use a probiotic supplement with more than one species of beneficial bacteria, such as a combination of L. Acidophilus, B. Bifidum and L. Rhamnosus. It is not known if there is an ideal mix of bacteria to treat diabetes. Risks: Probiotics are very unlikely to cause any harm, but in certain rare circumstances they could lead to serious infections in people with severely compromised immune function (11).

Summary: Probiotic supplements - especially products that include more than one species of beneficial bacteria - may help lower fasting blood glucose and A1C levels.

4. aloe vera

Aloe vera may also help people who are trying to lower their blood sugar levels. Supplements or juice made from the leaves of this cactus-like plant may help lower fasting blood sugar levels in people who have prediabetes or type 2 diabetes (6).

A review of 9 studies conducted with type 2 diabetics found that supplementing with aloe vera for 4 to 14 weeks lowered fasting blood glucose levels by 46.6 mg/dl and A1C by 1.05% (12). People who had a fasting blood glucose of more than 200 mg/dl before the study experienced even greater benefits (12).

How it works: Studies conducted with mice suggest that aloe may stimulate insulin production in the pancreas, but this has not yet been confirmed. Several other mechanisms may be involved (6, 13).

How it should be taken: The best dosage and dosage form are not known. Doses that have been investigated in studies are 1,000 mg daily in capsule form or 2 tablespoons (30 ml) of aloe vera juice divided into several single doses (13, 14).

Risks: Aloe can interact with various medications, which is why its use should be discussed in advance with the treating physician. Aloe vera should never be taken together with the heart medication digoxin (15).

Summary: Capsules or juice made from aloe vera leaves may help lower fasting blood glucose and A1C levels in type 2 diabetics and people suffering from prediabetes. However, aloe vera may interact with several medications including digoxin.

5 Berberine

Berberine is a bitter-tasting compound extracted from the roots and stems of certain plants including turmeric and philodendron (16).

A review of 27 studies conducted with type 2 diabetics concluded that berberine, in combination with diet and lifestyle changes, can reduce fasting blood glucose levels by 15.5 mg/dl and A1C by 0.71% compared to a placebo or lifestyle changes alone (16). This review also noted that berberine supplements in combination with diabetes medications helped lower blood sugar levels more than with medications alone (16).

How it works: Berberine may improve insulin sensitivity and increase sugar uptake from the blood into the muscles, which helps lower blood sugar (17).

How it should be taken: A typical dosage is 300 to 500 mg two to three times daily with main meals (17).

Risks: Berberine can cause digestive disturbances such as constipation, diarrhea and bloating, which are less severe at lower doses (300 mg). Berberine can interact with various medications, which is why its use should be discussed in advance with the attending physician (17).

Summary: Berberine may help lower fasting blood glucose and A1C levels. Side effects include indigestion, which decreases at lower doses.

6 Vitamin D

Vitamin D deficiency is considered a potential risk factor for type 2 diabetes (19). In one study, 72% of subjects with type 2 diabetes were vitamin D deficient. After two months of taking 4,500 IU of vitamin D daily, both fasting blood glucose levels and A1C levels improved. 48% of subjects had A1C levels indicating good glycemic control, compared to only 32% of subjects before the study began (20).

How it works: Vitamin D may improve the function of pancreatic cells that produce insulin and also increase the body's sensitivity to insulin (21, 22).

How it should be taken: Before taking a vitamin D supplement, a blood test should be performed to determine the optimal dosage. The active form of vitamin D is vitamin D3 or cholecalciferol, which should be reflected on the label (23).

Risks: Vitamin D can cause mild to moderate reactions when combined with several medications, so use should be discussed with the treating physician or a pharmacist (23).

Summary: Vitamin D deficiency is widespread among diabetics. Supplementation with vitamin D can improve blood glucose control. However, vitamin D can interact with various medications.

7 Gymnema

Gymnema Sylvestre is a plant used in traditional Ayurvedic medicine for the treatment of diabetes. The Hindu name of the plant - Gurmar - means "sugar destroyer" (6).

In one study, subjects with type 2 diabetes who took 400 mg of a Gymnema leaf extract daily for 18 to 20 months experienced a 29% reduction in fasting blood glucose levels. The A1C value dropped from 11.9% at the beginning of the study to 8.4% (24).

Further research suggests that this plant may also help reduce fasting blood glucose levels and A1C in type 1 diabetics who are dependent on insulin. In addition, Gymnema may reduce cravings for sweet foods (25, 26).

How it works: Gymnema Sylvestre appears to reduce sugar absorption in the digestive tract and promote the uptake of sugar from the blood by the body's cells. Due to its effects in type 1 diabetics, it is speculated that Gymnema may also support the insulin-producing cells of the pancreas (6, 26).

How it should be taken: The recommended dosage is 200 mg of Gymnema Sylvestre leaf extract twice daily with meals (24).

Risks: Gymnema Sylvestre may enhance the blood sugar-lowering effects of insulin, so its use by people who inject insulin must be discussed with the treating physician. Gymnema may also affect the levels of certain medications and there are also reports of a case of liver damage (27).

Summary: Gymnema Sylvestre appears to lower fasting blood glucose and A1C levels in both type 1 and type 2 diabetics, although further research is needed. If you require insulin injections, it is important to consult your doctor before using Gymnema supplements.

8. magnesium

Low blood levels of magnesium have been found in 25 to 38% of people with type 2 diabetes and these deficiencies are more common in people who do not have good blood sugar control (28).

In a systematic review, 12 studies indicated that the administration of a magnesium supplement for a duration of 6 to 24 weeks in healthy people, type 2 diabetics and people with prediabetes may help lower fasting blood glucose levels compared to a placebo (29).

In addition, each 50mg increase in magnesium intake produced a 3% reduction in blood glucose levels in subjects who had low magnesium levels at the start of the study (29).

How it works: Magnesium is involved in normal insulin secretion and normal insulin action in body tissues (29).

How it should be taken: Dosages given to people with diabetes are typically in the range of 250 to 350 mg per day. Magnesium should be taken with a meal to improve absorption (29, 30).

Risks: Avoid magnesium oxide, which can increase the risk of diarrhea. Magnesium supplements can interact with various medications including diuretics and antibiotics, so taking them should be discussed with your doctor or a pharmacist (31).

Summary: Magnesium deficiency is common in type 2 diabetics. Studies suggest that magnesium supplements may help to lower fasting blood glucose levels.

9. alpha lipoic acid

Alpha-lipoic acid - ALA for short - is a vitamin-like compound and a powerful antioxidant produced in the liver and also found in some foods such as spinach, broccoli and red meat (32).

When people with type 2 diabetes took 300, 600, 900 or 1200 mg of alpha lipoic acid in combination with their usual diabetes medication over a 6-month period, fasting blood glucose levels and A1C levels decreased more with increasing dosages (32).

How it works: Alpha-lipoic acid may improve insulin sensitivity and increase the absorption of sugar from the blood, although it may take a few months for these effects to be felt. Alpha-lipoic acid may also protect against oxidative damage caused by high blood sugar levels (32).

How it should be taken: Dosages used are generally 600 to 1200 mg divided into several single doses taken before meals (32).

Risks: Alpha-lipoic acid may interfere with therapies used to treat hyperthyroidism and hypothyroidism. Very high doses of alpha-lipoic acid should be avoided in cases of vitamin B1 deficiency and by alcoholics (33, 34).

Summary: Alpha-lipoic acid may help to gradually lower fasting blood glucose and A1C levels, with stronger effects observed at daily doses of up to 1200 mg per day. Alpha-lipoic acid also has antioxidant effects that may reduce damage from high blood sugar levels. However, alpha-lipoic acid may interfere with therapies for thyroid disorders.

10. chromium

Chromium deficiency reduces the body's ability to use carbohydrates for energy and increases insulin levels (35).

A review of 25 studies concluded that chromium supplements can reduce A1C levels in type 2 diabetics by about 0.6% compared to a placebo, while the average reduction in fasting blood glucose levels compared to a placebo was 21 mg/dl (37). There is also some evidence that chromium may also help lower blood glucose levels in type 1 diabetics (37).

How it works: Chromium appears to increase the effects of insulin or the activity of the cells that produce insulin (6).

How it should be taken: A typical dosage is 200 mcg per day. Doses of up to 1,000 mcg have also been tested in diabetics and may be more effective in this group of people. The chromium picolinate form is probably best absorbed by the body (6, 36, 38).

Risks: Certain medications such as gastric acid blockers, which are prescribed for hyperacidity of the stomach, may reduce chromium absorption (35).

Summary: Chromium can improve insulin action in the body and lower blood glucose levels in type 2 diabetics - and possibly also in type 1 diabetics.

Conclusion

Many supplements including cinnamon, ginseng, other botanicals, vitamin D, magnesium, probiotics and plant compounds such as berberine may help lower blood sugar levels. You should keep in mind that depending on factors such as duration of use, supplement quality and individual factors, you may experience different results than those documented in studies.

The use of these supplements should always be discussed with a doctor, especially if you are using medication or insulin, as some of the supplements described above can interact with medication and increase the risk of excessive drops in blood sugar levels. In some cases, it may be necessary for the treating physician to reduce a diabetes medication at some point.

It is best to try only one new supplement at a time and monitor your blood glucose levels regularly to observe any changes. This can help you determine the effect of these supplements.

References:

Source: https://www.healthline.com/nutrition/blood-sugar-supplements

Sep 05, 2019

11 vitamins and supplements that can boost your energy Part 2

After looking at the first 6 supplements that can help you reduce tiredness and fatigue and increase your energy in the first part, we will look at another 5 interesting supplements in this second part of this article.

7 Citrulline

The name citrulline comes from Citrullus vulgaris, the Latin word for watermelon, from which citrulline was first isolated (40). Citrulline works by increasing nitric oxide levels in the body. Nitric oxide acts as a circulatory stimulant that relaxes the inner muscles of blood vessels, resulting in vasodilation and improved blood circulation.

This allows the blood to better transport oxygen and nutrients to all areas of the body. However, if the ability to produce nitric oxide is restricted, this can lead to physical weakness and a lack of energy (41, 42). As a precursor to nitric oxide, citrulline supplements can therefore increase energy levels by increasing the availability of nitric oxide and nutrients to the body's cells (43, 44).

Citrulline also plays a role in the uric acid cycle by helping to eliminate ammonia from the body. Ammonia production is a primary factor contributing to fatigue caused by intense exercise. For this reason, citrulline can reduce the fatigue associated with intense exercise, which may allow you to exercise longer (45, 46).

In one study, subjects taking citrulline finished a cycling test 1.5% faster than those taking a placebo. The citrulline group also reported less fatigue and faster recovery (47).

In another study, taking a citrulline supplement allowed subjects to exercise 12% longer and 7% harder than members of the placebo group (48). The safety and harmlessness of citrulline is well established, even when high doses are used (49).

Summary: L-citrulline produces nitric oxide in the body, which dilates blood vessels, allowing better oxygen and nutrient transport to your body's cells. This can help reduce fatigue and also plays a role in energy production.

8. beet powder

Beet powder is made from beetroot and contains a large amount of nitrate (50). Similar to L-citrulline, nitrate stimulates nitric oxide production in the body, which relaxes blood vessels and improves blood flow and oxygenation. This allows your body to produce energy more efficiently, especially when it comes to training.

Several study analyses suggest that beet supplementation in athletes increases the time to exhaustion during exercise (51, 52, 53). In some cases, taking a beet supplement allowed up to 25% longer training compared to a placebo (54).

This can be attributed to the fact that the nitrate contained in beet reduces the amount of oxygen needed for training at different intensities. The less oxygen you need during exercise, the less tired you will feel and the longer you will be able to exercise.

In addition to this, supplementing with beet could lower high blood pressure due to the nitrate it contains, which increases nitric oxide production in your body (55, 56, 57, 58). Although harmless, the color pigments in beetroot can discolor your urine or stool (59).

Summary: Beetroot contains bitrate, which relaxes your blood vessels. When used as a supplement, beet can increase your body's oxygen supply, allowing you to exercise for longer.

9. melatonin

Melatonin is a natural hormone that plays a role in sleep. It is produced and released depending on the time of day, with levels rising in the evening and falling in the morning. Supplementing with melatonin can be an effective way to alleviate sleep disorders and insomnia, which according to one study affects around 30% of the world's population (60).

Chronic insomnia can leave you feeling constantly tired and lacking energy. Symptoms include difficulty falling asleep or staying asleep, waking up early and poor sleep quality (60).

Melatonin supplementation has been shown to improve concentration and increase energy while reducing fatigue in people suffering from chronic fatigue syndrome (61, 62, 62).

Interestingly, reduced melatonin secretion has also been linked to aging, Alzheimer's disease, type 2 diabetes, cancer and high blood pressure (64, 65, 66, 67). However, it is currently unclear whether taking melatonin supplements can help reduce fatigue in people suffering from these diseases (67).

Melatonin supplements appear to be safe and harmless. They also do not cause your body to produce less melatonin and are not associated with withdrawal symptoms or dependence (68).

Summary: Melatonin is a hormone that plays an important role in sleep. Supplementing with melatonin may be an effective way to alleviate insomnia, which may help improve alertness and reduce fatigue.

10 Tyrosine

Tyrosine is an amino acid that is naturally produced by the human body. This amino acid is found in the highest amounts in protein-rich foods including poultry, eggs and dairy products.

Tyrosine is important for the production of numerous neurotransmitters - chemicals that transmit messages to the brain. It is believed that levels of these neurotransmitters are reduced by physically and mentally demanding activities, which can have a negative impact on concentration and energy levels (69).

Numerous studies have shown that tyrosine supplements can help increase alertness and energy levels. They may also help restore memory and mental clarity in people suffering from sleep deprivation (70, 71, 72).

The current state of research suggests that tyrosine is only beneficial for people suffering from low levels of neurotransmitters due to stressful or cognitively demanding situations (70).

In addition, tyrosine supplementation has been shown to be safe and harmless (73).

Summary: Tyrosine supplementation may help restore adequate levels of certain neurotransmitters in the body, which may help improve mental alertness and increase energy levels.

11. caffeine with L-theanine

Caffeine is commonly consumed for its energy-boosting effects in the form of coffee, tea, cocoa drinks, energy drinks and soft drinks (74). However, many people limit their caffeine intake or avoid caffeine completely, as this active ingredient can also lead to irritability, nervousness, restlessness and an energy slump after its effects have worn off (75).

Combining L-theanine with caffeine as a supplement could be an easy way to prevent these unwanted side effects. L-theanine is an amino acid found naturally in tea and some types of mushrooms. Theanine appears to promote relaxation without causing fatigue (76).

Several studies have shown that a combination of caffeine and L-theanine can improve memory performance and reaction time, as well as reduce tiredness and mental fatigue (77, 78, 79, 80). These results suggest that adding L-theanine to caffeine may help achieve the same energy-boosting benefits as caffeine alone, but without the unwanted side effects of caffeine (81).

Although L-theanine is well tolerated, it is recommended to limit caffeine intake to less than 400 mg per day. This corresponds to about 3 to 5 cups of coffee (76, 81, 82).

Summary: Combining caffeine with L-theanine is an effective way to boost your energy levels while reducing the unwanted side effects of caffeine.

Conclusion

Life can take its toll on your energy levels. Fortunately, there are many things you can do to keep your energy levels high - including eating a healthy diet, getting enough sleep and exercising regularly.

However, for many people, these things are not always possible. If this is the case, then there are many supplements and vitamins that can help boost your energy when you need it most. Some work better when it comes to boosting energy during exercise, while others are better for a quick boost of energy during the day.

In addition, all of the supplements on this list have a well-documented safety profile when used in reasonable amounts. However, you should still remember that it is still best practice to consult with your doctor before use to ensure that these supplements are safe and safe for you personally.

References:

Source: https://www.healthline.com/nutrition/best-supplements-for-energy#section12

Aug 27, 2019

11 vitamins and supplements that can boost your energy Part 1

Eating a balanced diet, exercising regularly and getting enough sleep are the best ways to keep your natural energy levels high. But these things aren't always possible - especially when you have to balance them against the demands of life. Fortunately, there are many supplements that can boost your energy.

Here are 11 natural vitamins and supplements that can boost your energy.

1 Ashwagandha

Ashwagandha is one of the most important plants in the field of Indian Ayurvedic medicine - one of the oldest systems of medicine in the world (1). Ashwagandha is believed to boost energy by increasing the body's resistance to physical and mental stress (2).

In one study, subjects given ashwagandha showed significant improvements in several markers of stress and anxiety compared to members of the placebo group. They also had 28% lower cortisol levels (3). Cortisol is a hormone that is released in response to stress.

These results were corroborated by a review of 5 studies that examined the effects of ashwagandha on anxiety and stress (4). All of these studies showed that those who took ashwagandha extract performed better on tests that measured stress, anxiety and fatigue.

In addition to improvements in mental fatigue and stress, scientific research suggests that ashwagandha may reduce fatigue associated with physical training.

A study conducted with elite cyclists found that subjects who received ashwagandha were able to cycle 7% longer than subjects who received only a placebo (5).

In addition, research suggests that ashwagandha supplements are safe, harmless and have a low risk of side effects (3, 6).

Summary: Ashwagandha is believed to reduce mental and physical fatigue, thereby increasing energy levels.

2 Rhodiola rosea

Rhodiola rosea is a plant that grows in certain cold mountainous regions. Rhodiola is used as an adaptogen - a natural substance that improves the body's ability to cope with stress.

In one study, scientists combined and analyzed the results of 11 studies that examined the effects of rhodiola on physical and mental fatigue in over 500 people (7). Of these 11 studies, 8 found evidence that rhodiola can increase physical performance and relieve mental fatigue. Furthermore, no major safety risks were associated with rhodiola supplements.

Another review concluded that rhodiola has a low risk of side effects and may help relieve physical and mental fatigue (8).

Research also suggests that rhodiola may help with depression, which is commonly associated with fatigue (9, 10).

A 12-week study compared the antidepressant effects of rhodiola with prescription antidepressants (11). This study concluded that rhodiola can relieve symptoms of depression, although not as effectively as a pharmaceutical agent. However, rhodiola produced fewer side effects and was also better tolerated.

Summary: Rhodiola is believed to increase the body's capacity to adapt to stress by reducing physical and mental fatigue. It may also help to alleviate fatigue in people suffering from depression.

3 Coenzyme Q10

Coenzyme Q10 - CoQ10 for short - is naturally produced in the body. Coenzyme Q10 is found in various forms, including ubiquinone and ubiquinol. QoQ10 is ubiquitous in the body, which means that it is found in all cells.

Even though all cells contain coenzyme Q10, the cells of the heart, kidneys and liver have the highest levels of this compound. Cells use coenzyme Q10 to produce energy and protect themselves from oxidative damage (12, 13), and when coenzyme Q10 levels drop, your body's cells can no longer produce the energy they need to grow and stay healthy, which can contribute to fatigue (14).

Fish, meat and nuts contain QoQ10, but not in sufficient quantities to significantly increase levels in the body (15). For this reason, coenzyme Q10 supplements are a better solution when it comes to reducing fatigue in people suffering from declining or low coenzyme Q10 levels.

Coenzyme Q10 levels decline with age and can be low in people suffering from heart failure, certain cancers or type 2 diabetes, as well as in people taking statins - a class of drugs used to lower cholesterol levels (16, 17, 18, 19).

However, it is unlikely that coenzyme Q10 supplements will increase energy in people with adequate coenzyme Q10 levels (12). In addition, studies conducted in both humans and animals suggest that coenzyme Q10 supplements are safe and harmless at appropriate doses (20).

Studies have also shown that a form of coenzyme Q10 known as ubiquinol is more effective at increasing coenzyme Q10 levels in older men (21).

Summary: Coenzyme Q10 is a nutrient that your body's cells need to produce energy. Aging, certain diseases and statin treatment are associated with low coenzyme Q10 levels, which can promote feelings of fatigue. Coenzyme Q10 supplements may help to compensate for this.

4. vitamin B12

Along with other B vitamins, vitamin B12 helps to convert the food you eat into energy that your cells can use. It also keeps nerves and blood cells healthy and helps prevent a type of anemia that can make you weak and tired (22).

Vitamin B12 is naturally found in a range of animal protein sources such as meat, fish and dairy products. Many foods are fortified with vitamin B12, which helps most people in the Western world to meet their vitamin B12 requirements (23).

However, some populations may be at increased risk of vitamin B12 deficiency, which occurs when your body does not get enough vitamin B12 or is unable to absorb the amounts it needs. As a result, some people's energy levels could get a boost from vitamin B12 supplements.

People who may be at increased risk of vitamin B12 deficiency include:

Older adults: about 10 to 30% of all adults over 50 have difficulty absorbing vitamin B12 from food. This is due to the fact that they produce less stomach acid and proteins needed for proper absorption (24).
Vegans: Vegans and vegetarians are at increased risk of vitamin B12 deficiency, as animal foods are the only natural food source of this vitamin (25).
People who suffer from digestive tract disorders: Diseases and conditions such as celiac disease and Crohn's disease that affect the digestive tract can impair the body's ability to absorb vitamin B12 (26).

However, there is no evidence that supplementation with vitamin B12 - or any other B vitamin - can increase energy levels in people who have adequate levels of this vitamin (23).

Summary: Vitamin B12 plays an important role in energy production. Aging, abstinence from animal foods, and digestive tract disease can contribute to low vitamin B12 and result in fatigue and weakness.

5. iron

The body needs iron to produce hemoglobin - a protein in red blood cells that carries oxygen from the lungs to the body's organs and tissues. Without adequate iron levels, your blood cells cannot transport oxygen effectively. This results in iron deficiency anemia, which can lead to fatigue and weakness (27).

Causes of iron deficiency anemia include (28, 29, 30, 31):

A diet low in iron: the richest sources of iron in the diet include meat and seafood. For this reason, the iron requirement for vegans is 1.8 times higher than for people who eat meat.
Blood loss: More than half of the iron in your body is found in the blood. For this reason, blood loss due to heavy menstrual bleeding or internal bleeding can dramatically reduce iron levels.
Pregnancy: Pregnant women need twice as much iron to support normal fetal growth. Unfortunately, half of all pregnant women develop iron deficiency anemia.

In these cases, an iron supplement may be necessary to compensate for iron deficiency and avoid complications including fatigue and exhaustion associated with iron deficiency anemia.

Since excessive iron intake may be associated with health risks, you should consult a doctor to find out if you need iron supplementation (30, 32).

Summary: Red blood cells need iron to transport oxygen to the tissues of your body. Without iron, the oxygen supply to the entire body is limited, which can result in extreme fatigue. A diet low in iron, excessive blood loss and pregnancy can increase the need for iron.

6 Creatine

Creatine is a compound found naturally in red meat, poultry and fish and acts as a source of quick energy in the body. Adenosine triphosphate (ATP) is the energy currency of life. When your body uses ATP for energy, it loses a phosphate group and becomes adenosine diphosphate. When your body needs a quick source of energy, creatine gives up its phosphate to ADP, which becomes ATP again.

This gives you the energy needed for high-intensity efforts of short duration such as the following:

Short sprints such as 100 to 300 meters or sprints in sports such as soccer and basketball (33, 34, 35).
Short, powerful activities such as shot-putting or jumping (36).
Activities that require large amounts of strength, such as training with weights or weightlifting (37).

A review of 53 studies found that creatine supplements can increase bench press strength by 5%. This is equivalent to a 5 kilogram increase in weight from creatine alone for a trainee bench pressing 100 kilograms (38).

In another review, older adults who took creatine gained 1.4 kilograms more lean muscle mass compared to those who did not use creatine (39). These gains in strength and muscle mass are largely attributed to the ability to train longer and harder due to an increase in energy reserves.

Summary: Supplementing with creatine increases your body's energy stores. This increased energy allows you to train harder and longer.

In the second part of this article we will look at 5 other interesting supplements that can help you reduce tiredness and fatigue and increase your energy.

Source: https://www.healthline.com/nutrition/best-supplements-for-energy#section12

Aug 14, 2019

Tips of the week for antioxidant intake

The theory offered in 1972 was this: free radicals impair the function of cells' mitochondria, setting in motion a cascade of enzymes that break down and kill the cell, ultimately leading to organ failure and possibly systemic failure. Thus, it is important to fuel your body with antioxidants so that you are immune to the negative effects of chemicals, a poor diet, too much sunlight, radiation, pollution, internet trolls and even time. This is the reason that almost everyone in the civilized world blindly trusts that as many antioxidants as possible are a good thing.

However, it is quite likely that all these people are wrong.

The truth

Yes, reducing free radical production is a good thing...at least up to a point. The problem is probably one of dosing, incorrect timing, the wrong antioxidants or too many antioxidants.

If you completely shut down free radical production with antioxidants, the membrane potential of the energy-producing organelles known as mitochondria collapses and cell-dissolving proteins enter the cell. If several mitochondria do this, the cell dies. When a large number of cells die, organ health and overall health can suffer.

Free radicals are indeed important for health. In addition to telling the cell when or when not to commit "suicide", they are also responsible for fine-tuning cellular respiration, also known as ATP production. ATP, which is also known as the energy currency of the cell, is essential for our existence. Play around with these mechanisms too much by using antioxidants and you will throw them out of balance. You may not feel any difference, but you could be destroying yourself bit by bit on a cellular level.

So what should you do?

You should continue to invest in antioxidants, but probably not in single, isolated antioxidants in pill form. Nutritional science, in its hubris, has cherry-picked certain single key antioxidants and megadosed them under the assumption that they act alone and not in concert with hundreds or thousands of other antioxidants. This is the reason why there are increasing reports that too much vitamin E or C can cause serious health problems.

Let's look at a modest offshoot thyme. This alone contains 30 different antioxidants. Isn't it perhaps, and only perhaps, possible that the benefits of these antioxidants are only realized when you consume all of them together, rather than cherry-picking one or two of these antioxidants?

For this reason, it's wise to take your antioxidants in the form of fruits and vegetables, or at least in the form of a freeze-dried fruit and vegetable antioxidant formula, which contain thousands of antioxidants combined with myriad phytochemicals.

In this way, you will likely achieve proper free radical control - enough to prevent premature aging or deterioration, but not so much as to promote cell suicide.

Tip: Perform squat-lunge supersets for quadriceps and gluteus

This vicious lower-body combo builds muscle, challenges your conditioning, and burns fat.

By Clay Hyght, DC

Source: https://www.t-nation.com/training/tip-do-squat-lunge-supersets-for-quads-glutes

The barbell squat/walking lunge combo is extremely effective when it comes to giving your quadriceps and glutes all they can handle. And if fat loss is your primary goal, then you'll find that a lighter version of this superset will be amazingly beneficial due to the metabolic demands that come from stimulating such a large amount of muscle mass. In other words, you will be out of breath, but it will be worth it!

The reasoning

This squat/lunge superset works by combining two effective multi-joint exercises for the lower body. By combining these two exercises, your quadriceps will be maximally stimulated to the point of momentary muscle failure, which will lead to adaptive benefits. Even though these exercises are quadriceps dominant, they will still stimulate the gluteus quite well.

The execution

This is a superset, which means you go from squats to lunges without rest. Use a weight in the 8 to 12 RM range for the squats. For walking lunges, use a weight in the 8 to 12 RM range, meaning 8 to 12 steps with each leg. If you are looking for more of a conditioning/endurance effect, you can go up to your 20 RM weight.

Note: I think walking lunges with a barbell are best, but you can also use dumbbells if you are more comfortable.

Form Tip: To make sure you're working your gluteus hard, use full range of motion with each of these exercises. For squats, full range of motion means going down as far as your hip joint is in line with your knee joint - or a touch lower.

With walking lunges, a full range of motion means

Taking a long enough step so that your knee does not move far forward over your toes in the lowest position.
Walking down to the point where the kneecap of the back leg almost touches the floor, which should bring the thigh of your front leg into a position roughly parallel to the floor.

Tip: Adopt the "average is not good enough" attitude Stop saying that you are in a maintenance phase. This will only lead to slow regression. Here's why and what you can do about it.

By Chris Shugart

Source: https://www.t-nation.com/powerful-words/tip-adopt-the-average-sucks-mindset

According to various surveys, the average adult male can perform a pull-up. He can bench press 75 kilos once. He weighs 80 kilos and is more on the flabby side. His tensed biceps measure 32 centimeters. From the age of 30, his body weight increases continuously, while his lean body mass decreases. His athletic ability begins to decline from the age of 31.

In short, average is kind of sh.... The average of today is indeed below average.

Being average is not a goal

Many start their fitness and weight training journey below average. For various reasons, they are weaker than the average person, fatter than the average person, or smaller than the average person. Ask any fat person and they will tell you that not being fat is a primary goal. That's understandable.

But being average is not a particularly lofty goal - especially when you consider the current version of average. Average shouldn't be the finish line, it should be the starting line. Your goal is probably not to reach a state of averageness. But sometimes averageness sneaks up on us.

A maintenance phase is bullshit

"I'm going to do a maintenance phase for a while" is a phrase we hear a lot. But much like being "almost pregnant", a maintenance phase is a nonsensical term that describes a state that doesn't exist. There is no such thing as a maintenance phase, there is only progress and regression. You are either moving forward or backward. "Maintenance" is a cute way to describe a slow, almost imperceptible regression.

"That's not true," the average exerciser will say, "I was in a phase where my weight stayed the same, my strength stayed about the same and my appearance didn't change!"

But is this really true? Maybe you kept training but let your diet slide. Or maybe you let your training slide and kept your diet under control. Both can lead to a state of perceived stagnation. Your body swings back and forth between progress and regression. But the decisive turning point is always the same: a slow movement, moving backwards in slow motion.

The body is perfectly content to be average and will quickly return to its set point - even if you only pay moderate attention to diet and training. Look around your gym. Do you see people making massive progress or is everyone just maintaining what they've achieved? Who wants to spend several hours in the gym every week just to look mediocre and perform "okay"?

What if this is correct? Maybe there really is a point of stagnation. What if you can stay exactly where you are without progressing or regressing? There "there is no maintenance phase" is still a good attitude because it keeps you on track and eventually this will work.

A state of half-heartedness

Assuming that you can just "maintain" will subconsciously lead to half-heartedness. Half-hearted training and a half-hearted diet will only slow down degeneration. A half-hearted diet doesn't cut fat gain in half as you age, it just slows the rate of fat accumulation.

Sure, sometimes we will all find ourselves in a "maintenance phase" when life throws us unpleasant surprises. However, keep these as short as possible and never go through such a phase on purpose. Spend too much time in a maintenance phase and you will become average. Spend too much time in a maintenance phase and you will become the average citizen of the western world - formerly known as fat and weak.

Screw being average. Strive for more.

Tip: Perform curls with constant tension

Stretch your sleeves by adding this unique exercise variation to your arm workout program

From T Nation

Source: https://www.t-nation.com/training/tip-do-the-constant-tension-curl

Want to use muscle tension, isometric potentiation, unilateral increased neural drive and other big words and phrases to your advantage? Then check out this new way to perform curls.

Arm curls with constant tension

Start with both arms in the fully contracted position - the top position of the curl movement
Lower the working arm while keeping the non-working arm contracted near the highest position
Perform a curl movement with the working arm until both arms are contracted again. Then switch arms and do the same with the other arm. Alternate curls in this way until the set is complete.

The benefits of arm curls with constant tension

The biceps are under constant tension. While the non-working arm waits for its passage, it continues to contract isometrically.
You are performing a unilateral dynamic movement.
The dynamic effort is preceded by an isometric effort.

The disadvantage is that you can't use as much weight, so you won't cause as much muscle damage. For this reason, it is important to use this exercise as a secondary biceps exercise after the primary, heavier exercise. This technique can also be used with dumbbell Scott curls.

Tip: Perform triple presses

Push your pecs to the limit with this unique variation of the dumbbell press

By T Nation | 01/13/16

https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press

Here's a new way to perform dumbbell bench presses. This exercise is actually a combination of three exercises:

Incline bench press with steep incline
Incline bench press with shallow incline
Flat bench press

All three are performed in one set using the same weight.

First perform dumbbell incline bench presses with a steep incline until you reach the point of muscle failure.
Then change the angle of the bench to a flat incline as quickly as possible and perform further repetitions until you reach muscle failure again. (A training partner can help to speed up the transition)
Finally, bring the bench to a flat position and perform a few more repetitions.

How does this exercise work?

Most people are stronger on the flat bench than on the incline bench. In the triple press variation, you start in the weakest position (strong incline) and train until muscle failure. Each time you lower the bench further (to a flat incline and then to a horizontal position), you put yourself in a stronger position that allows you to perform more repetitions with the same weight

You can perform this technique with a range of weights and repetition ranges.

Source: https://www.t-nation.com/diet-fat-loss/tip-moderate-your-antioxidant-intake

From TC Luoma

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Unsere Bestseller

Your weight is largely controlled by hormones

1. insulin

Here are some tips to normalize insulin levels and improve insulin sensitivity:

2. leptin

Here are a few recommendations to improve leptin sensitivity:

3. ghrelin

Here are some tips to improve the function of ghrelin:

4. cortisol

These strategies can lower cortisol levels:

5. oestrogen

These diet and lifestyle strategies can help control estrogen levels:

6 Neuropeptide Y (NPY)

Recommendations for lowering NPY:

7. glucagon-like peptide-1 (GLP-1)

Recommendations for increasing GLP-1 levels:

8. cholecystokinin (CCK)

Strategies to increase CCK levels:

9. peptide YY (PYY)

Strategies to increase peptide YY levels:

Anything else?

References:

10 supplements that can help lower blood sugar levels

1. cinnamon

2 American ginseng

3. probiotics

4. aloe vera

5 Berberine

6 Vitamin D

7 Gymnema

8. magnesium

9. alpha lipoic acid

10. chromium

Conclusion

References:

11 vitamins and supplements that can boost your energy Part 2

7 Citrulline

8. beet powder

9. melatonin

10 Tyrosine

11. caffeine with L-theanine

Conclusion

11 vitamins and supplements that can boost your energy Part 1

1 Ashwagandha

2 Rhodiola rosea

3 Coenzyme Q10

4. vitamin B12

5. iron

6 Creatine

Tips of the week for antioxidant intake

The truth

So what should you do?

Tip: Perform squat-lunge supersets for quadriceps and gluteus

This vicious lower-body combo builds muscle, challenges your conditioning, and burns fat.

The reasoning

The execution

Tip: Adopt the "average is not good enough" attitude Stop saying that you are in a maintenance phase. This will only lead to slow regression. Here's why and what you can do about it.

Being average is not a goal

A maintenance phase is bullshit

A state of half-heartedness

Tip: Perform curls with constant tension

Stretch your sleeves by adding this unique exercise variation to your arm workout program

Arm curls with constant tension

The benefits of arm curls with constant tension

Tip: Perform triple presses

Push your pecs to the limit with this unique variation of the dumbbell press

How does this exercise work?

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