6 great supplements for a better workout

GREAT SUPPLEMENTS FOR A BETTER WORKOUT

6  fabulous supplements to boost your workout.  Working out is fun but also hard work.  Don’t waste all your gains by not supplementing correctly There are so many products out there let’s get down to the basics.

Back when I started training there was desiccated liver pills and egg white powder.  Our pre-workout was a double shot of espresso.  Over 3 decades later and oh how things have changed.  The array of supplements is overwhelming and quite confusing.  So before you go out and waste a lot of money on products you dont need lets outline a basic supplement routine for someone who is trying to gain lean muscle.  My favorite brand for most of these products is www.Dorianyatesnutrition.com  use the code DYN047 for 30% off anything on the site.  Otherwise, go to wwwbodybuilding.com and see the highest rated products on there.

Here’s a fun comparison photo to illustrate just how long I have been lifting weights.  Top photo was right before the Miss Olympia in 95 the bottom photo 21 years later taken in Golds Gym Venice Ca

 

 

 

WHEY PROTEIN

0.5 grms minimum per kg of body weight

CREATINE

  • For post workout as well as pre-workout
  • Increases ATP
  • Increases workout capacity
  • Reduces inflammation
  • Improves reaction time when exhausted
  • 5 grms per day.  8 weeks on with 5 weeks off

BETA ALANINE  (my absolute favorite)

  • Pre-workout
  • Helps muscle contract with more force
  • Delays muscle fatigue
  • Stabilizes PH
  • 2-3 grams

BCAAs .. BRANCH CHAIN AMINO ACIDS

  • Leucine (most important amino for muscle synthesis)
  • Isoleucine
  • Valine
  • 3 grms per and post workout and if desired between meals

GLUTAMINE

  • Reduces catabolism
  • Supports immune system
  • Increases protein synthesis
  • Improves rehydration
  • 5 grms at least post workout

 6.  GLUCOSAMINE & MSM

Helps cushion cartridge/joints, must take consistently for at least 4-6 weeks  1500mg

MSM for soft tissue 1 grms.  When injured upto 5 grm.  I have relied heavily on a joint supplement for over 20 years.  I truly believe that my joints are doing relatively well because of my supplementation (despite years of heavy lifts, running half marathons and sprint work)

Here is our own product, simply click on the photograph to find out more.  We have a HUGE sale on this product as originally I had intended to put it on Amazon, only to find out they won’t allow anything with shark cartilage in 🙁  Great product and really great deal.

Make every workout count.  Optimize your strength and endurance and recover fully for maximum gains whatever your goal type

If you need personal help head over to www.theshrinkshop.com

 

 

Controlling high blood pressure

HIGH BLOOD PRESSURE

 “The Silent Killer”

Think of water pressure through a hose, if the water pressure is high the hose has to be hard enough to take the force.  Our blood vessels then have to harden and thicken, eventually leading to weakness due to the constant pressure.  You don’t “feel” high blood pressure and it might take decades until you are aware of the damage (Heart Attacks, Stroke, Aneurysms, Kidney damage, Eye Damage)

CAUSES

  • Overweight
  • Stress
  • Excess sodium (sodium holds water in the blood, more sodium therefore increases blood volume)
  • Not enough exercise
  • Alcohol & Smoking

 

WHAT YOU CAN DO   I cannot stress enough that a few simple changes can make a huge difference

  •  1.  Regular Exercise
  •  2.  Stop Smoking and Limit Alcohol
  •  3.  Stress Management (talk to me about this)
  • Yoga, stretching, breathing (no joke), long baths, funny movies, pets, music
  • 4.   Cut Salt/Sodium Possibly the easiest and most powerful thing you can do.
  • Stop all canned products (especially soup), Deli meat, frozen pizza, pickles
  • Tomato products, chips, crisps, pretzels etc.
  • Read labels and stay around 2000 to 2500 mg of sodium per day
  • 5.  Drink more Water Minimum 1oz per 1lb of body weight.
  • Like metal follows a magnet so Sodium follows water, the more water you drink the more sodium will leave your body, it is very simple way to drop a few pounds       and greatly increase your energy 
  • 6.  Limit Sugar, trans fats (read labels especially margarine and baked goods) Saturated fat (fat that is solid at room temperature eg chicken skin)Coffee Dairy
  • 7.  Increase fiber Vegetables, avocado (yes, more fiber than an apple!)
  • Fruit (limit to 1 to 2 pieces per day)
  • Whole grains, nuts and seeds
  • Fiber supplements (psyllium)
  • 8.  Calcium, Magnesium & Potassium A few examples
  • Avocado (P) Broccoli (M&P) Red Bell Peppers (P) Sweet Potato (M)
  • Kale (CM&P) Kiwi (CM&P) White Beans (CM&P)
  • Tilapia (MP) Nectarines & Bananas (P) Quinoa (M)
  • 9.  Supplements Calcium (1000-1200 mg), Magnesium (310-320 mg), Potassium (fruit & Veg)
  •                                              (Only supplement with Potassium with your doctors guidance)
  • Omega 3 fatty acids/ Cod Liver Oil/ Krill Oil
  • Garlic (sulfur improves cholesterol profile) Coenzyme Q10, L Arginine
  • Cocoa (helps relax blood vessel walls)
  • Vitamin D3 (2000 iu +)
  • 10,  Herbs Basil, Cinnamon, Cardamom, Cats Claw
  • Garlic, Hawthorn, Celery Seed, French Lavender

11.  Blood Pressure Guidelines

Normal 120/80

Pre-Hypertensive 120-139/80-89

Stage 1 Hypertensive   140-159/90-99

Stage 2 Hypertensive 160+/100+

THE ABSOLUTE BASICS

        STOP THE PACKAGED FOOD (frozen vegetables and fruit are good)

  • GET MOVING (count how many hours you are actually on your feet, you may be shocked !)
  • DRINK WATER ALL DAY
  • MAKE SLEEP A PRIORITY
  • DO FUN THINGS
  • LEAN PROTEIN with every meal (poultry, eggs, fish)
  • VEGETABLES AND SOME FRUIT
  • NUTS/SEEDS
  • WHOLE GRAIN CARBOHYDRATES (serving = size of your fist max)
  • DO NOT ADD SALT OR USE HIGH SODIUM CONDIMENTS

To take the guess work out of the supplements we offer our own all natural blood pressure product, simply click on the photograph to find out more

Water retention, bloating and stress

Water retention, that bloated feeling where nothing fits right and add a bit of stress and you wont look or feel your best.Who among us has not known this frustration and it seems to get worse as we get older.  You may see many of my videos taken in my car.  We have a place in Malibu and when I am there I spend a lot of time in my car traveling

Who among us has not known this frustration and it seems to get worse as we get older.  You may see many of my videos taken in my car.  We have a place in Malibu and when I am there I spend a lot of time in my car traveling

up and down the gridlocked PCH.  So this is just me making the most of my time 🙂

More videos on our YouTube channel The Shrink Shop

Water retention and bloating can increase your body weight by 5 to 7%.  For me that that is 7 to 9 lb and water weights more than fat (a bucket of water weighs more than a bucket of fat) so you just feel totally weighted down.

When we gain fat it tends to surprise us, one day our jeans don’t fit but with water weight you feel it straight away and you feel it all over.  Fat tends to sit in popular points, depending on your body type but water is like a layer covering all of you.  Rings are tight, makeup does not sit right – thankfully you can usually get rid of excess water weight within a day or so.

As we get older this water retention and bloating gets worse because of our changing hormones.  Limiting carbohydrates (which trigger insulin which causes the kidneys to reabsorb water) is the number one way to get rid of the excess water

 

Bacteria is your best friend (so put down the Purel)

We share our bodies with over 100 trillion organisms, in their entirety, they are referred to as our “Microbiome”    These organisms are different types of bacteria that help us perform different functions in the body, functions that we could not live without.

Most people are aware that we as humans are made up of cells and keeping our cells healthy is important so that we age well as stay free of disease.  However, only 10% of our cells are actually human cells (ones we are born with)  90% of our cells are these organisms/bacteria and we were not born with them.

Our first exposure to these organisms is in the birth canal when the baby, right before birth is exposed to the bacteria that digests breast milk.  Babies born of C Section often suffer skin issues and allergies and it is now thought that it is because they were not exposed to the bacteria in the birth canal.  Family, dietary, and environmental exposure cultivate our microbiome which will play a fundamental role in determining our health during our lifetime.

In fact, every time you kiss someone, every time you pet an animal, each time you eat a meal or apply a cosmetic, you are affecting the composition of your microbiome.  Basically, we collect bacteria as we go through life and that bacteria comprises of 90% of our cells.  Our acts and interactions in life directly affect the balance of the bacteria in our bodies.

These clusters of bacteria live all over our body (not just the gut) They live in the skin, mouth, eyes, genitals and of course the gut/intestines.

Some of these bacteria are simply along for a free ride, while others are beneficial and do great things.  Always lurking are the pathogens, the disease-causing bacteria.  Much smaller in number they are thought of as the bad bacteria but they so have a good side and what is important is keeping the correct balance.

H Pyloric was thought of as a bad bacteria and antibiotics tend to kill it cold.  However, this bacteria that was linked to ulcers also governs metabolism, hunger, and appetite.  Many people exposed to antibiotics go on to suffer weight gain and out of control eating behaviors.

We are truly dependent on the Microbiome, the non-human cells that exist within us.  We have entered a new era of health awareness as it has only been in the last decade that the microbiome has been more aggressively studied.

SO WHY SHOULD I CARE?

The bacteria inside you govern your immune system, your energy, metabolism, and mood.  The bacteria is responsible for how many nutrients you absorb from your food, how hungry you are, how big your appetite is and how much fat you store (did that get your attention?!)

If you do not have the bacteria to digest your food, nutrients are not absorbed and you are exhausted, cells are not fed so you are hungry and nutrients not used are stored as fat.

95% of serotonin is in the gut so if your gut bacteria is out of whack you may suffer from anxiety, moodiness or even severe depression

OUR BEST INTENTIONS

Antibiotics and our obsession with sterilizing everything have led to a rise in gut-related illnesses.  Antibiotics given to children can cause problems later in their lives.  People given intense courses of antibiotics because of sickness can end up with a different host of problems that they are left to deal with alone.  Depression, weight gain, and rapid aging may seem somewhat expected after a severe illness, only now are we realizing that the destroyed environment of the gut and the imbalance caused to the intestinal bacteria is more likely the cause.

Research has uncovered an intricate web connecting our gut flora to virtually every process in our body. As such, imbalances in our microbial communities have been implicated in countless health issues, including immune health, psychological well-being, and some of the deepest chronic health issues of our times.

In fact, research surrounding one such connection, coined the gut-brain axis, has the potential to revolutionize the way psychologists worldwide support the mental and emotional well-being.  Trading gut bacteria may become the new technique to treat infection and even obesity.

What you eat, where you are, what you touch and what you are exposed to (think environmental hazards) are dictating your health, mood, and longevity.  We spend endless hours worrying about the genes we were born with and the demise of our relatives.  Now is the time to consider the other 90% of who we are and thankfully that part we have control over.  On a positive note, the life of a microbe is only 20 minutes, this short lifespan gives us the ability to heal ourselves within weeks it also highlights how quickly the balance can be shifted from good to bad.

Symptoms of imbalance within your microbiome

  • abdominal pain
  • aging too rapidly
  • anal itching
  • allergies
  • anxiety
  • arthritis
  • bloating and gas
  • brain fog
  • constipation
  • depressed mood
  • diarrhea
  • difficulty focusing
  • fatigue
  • feeling too full, like food is not leaving your stomach
  • hair loss or lifeless hair
  • headaches
  • Infections
  • joint pain
  • lightheadedness
  • low energy
  • memory problems
  • muscle pain and tingling of hands and feet
  • nausea
  • poor skin color

To purchase our extremely effective probiotic, simply click on the photograph above

Know your Metabolic Rate (BMR)

A recent report just came out on the winners of the very popular TV show “The Biggest Loser”.
It’s that train wreck show we cannot help but watch. Vastly overweight people are put through grueling workouts, separated from their families and underfed for months on end until the last one standing (literally and figuratively) that has lost the most weight claims their prize and is thrown back into normal life.

A study followed 14 contestants and reports that over 6 years 13 of them regained all the weight back.
Can you even imagine what this must do mentally to a person? It must have taken a huge leap to even enter the show, then to be filmed looking their worst whilst exercising off some 14000 calories a day and eating very little. The glory of returning the normal life a semi-celebrity only to be right back where you started.

One of the main reasons that nearly every contestant put the weight back on is due to the body’s ability to adapt to an extreme environment and it is the same reason most people that do their own or a commercial diet can pretty much expect the same result.

BMR or RMR stands for Basal Metabolic Rate or Resting Metabolic Rate. Used interchangeably BMR/RMR represent how much energy your body needs just to exist at rest. Just lying in your bed exerting no energy there is an absolute amount of energy that needs to exist. Your organs and systems all have an energy requirement that tick away even when you are at rest.

If for example, your RMR is 2000 calories per day, that means you need 2000 calories just to exist. Your activity, lifestyle, and exercise are then additional energy requirements.

If you go onto a VLCD (very low-calorie diet) that were very popular in the 70’s and 80’s and eat 1000 calories per day you will most certainly lose weight …. At first.
For 4-6 weeks your body might indulge you and burn off stored energy (not always body fat) to make up for the lack of food intake. After a point your metabolism will simply adjust to less food and your RMR will reduce so that now what you used to need 2000 calories to do you now need only 1400 calories a day to do.

The diet ends (as all VLCD do) and now you burn few calories. You go back to eating normal way (because the diet didn’t teach you how to maintain your weight loss) and now the weight comes back plus a few extra pounds to boot.

What to do ?? Go back on the diet of course (urghhh) now you RMR is 1400 calories per day drops to 1000 calories per day. You have also at this point lost muscle which itself is metabolically active and burns calories even at rest.

You can see the issue. A study followed women who had been on at least 10 low-calorie diets and on average they were all 20 lb heavier.

It does not have to be this way and at The Shrink Shop, one of the very first things we do is test your Resting Metabolic Rate. It only takes 10 minutes to know how many calories you use at rest. Your nutrition program and exercise routine is based around protecting and even promoting your RMR so that the weight loss you achieve can be maintained long-term.

There was a landmark study done after World War 2 called The Minnesota Starvation Study which proved this very thing. We have known that the body can and will adapt to severe deprivation in as little as just a few weeks and we have known this information since the 1940’s !!

The Biggest Loser is indeed a testament to the contestant’s determination and willpower but they did indeed lose but not in the way the name suggests

Just sad and unnecessary.

We have the Metabolic machine in Eagle, Idaho and in Santa Monica, CA.  Let me know where you live and I will try to locate a similar device in your area.