Inside the Mind of Deserusan

All too often in today’s society there just doesn’t seem to be enough hours in the day. Between commuting to work, trying to accelerate your career, spending quality time with your family, and fitting in a workout on a regular basis, there is one daily occurrence which all too often falls victim all this: sleep. The average American’s sleep duration and sleep efficiency has been on the decline since the 1990’s and some of the starkest decline has been between present day and the 1970’s according to an article in the July 2006 of the American Journal of Epidemiology.

If you are like me, you probably know you should get more sleep but it just isn’t happening. Fortunately, while you may not be able to augment your sleep duration there is the potential to increase your sleep efficiency.  Swiss researchers from the Universitaires de Genève conducted study using 32 participants from the Shiba Palace Clinic in Tokyo, Japan measuring the effects of AS1-casein tryptic decapeptide (Lactium) which is found in bovine casein derived from milk. The results of the study were published in The Open Sleep Journal this past June.

The primary parameters they assessed used a test called the Pittsburg Sleep Quality Index (PSQI-J) and encompassed sleep quality, sleep latency, sleep duration, habitual sleep efficiency, sleep disturbances, and daytime dysfunction. After 28 days of treatment they should a large decrease in the total PSQI-J scores compared to the placebo group. This effect continued a week after the treatment concluded. The most prevalent improvement revealed by the low PSQI-J scores was an improvement in sleep quality. Who wouldn’t want that right, especially since no side effects were observed in the treatment group.

It appears that Lactium has the ability to increase sleep quality due to it’s effect on relieving stress parameters in adults. Researchers concluded it’s to the peptide’s benzodiazepine-like activity on the GABA-A receptor. So what does this mean for you?

As the daily of stresses and requirements of daily life mount, often sleep quality and duration fall victim to it’s rigors. It seems that Lactium is another over the counter alternative to help those wishing to improve their sleep quality and stress levels. Believe it or not, this powerful peptide is released during enzymatic digestion of milk which in part, could account for the relaxing properties of warm milk in conjunction with its tryptophan and magnesium content.  Now it appears there is more and more research supporting the efficacy of Lactium in improving sleep quality and reducing stress.

Effects of a Bovine Alpha S1-Casein Tryptic Hydrolysate (CTH) on Sleep Disorder in Japanese General Population. The Open Sleep Journal. Saint-Hilaire Z, Messaoudi M, Desor D, Kobayashi T. 2009 Feb;(2):26-32 

To access the full study from the The Open Sleep Journal please click here.

I get asked a lot what supplements I use on a daily basis. I’m fortunate enough to work for a great supplement company like Gaspari Nutrition so a lot of my needs are covered and some of those I was able to help design myself. However, I am a firm believer in taking a well dosed multivitamin especially since I’m an active bodybuilder and am constantly subjecting my body to supraphysiological conditions daily. For this reason, RDA’s (recommended dietary allowances) really don’t apply to me and just as my body requires more macronutrients like protein and carbohydrates to grow it also requires higher daily values of certain vitamins and minerals.

My Vitamin & Mineral Stash

Enzymedica Digest Gold – One of the requirements of being a bodybuilder is eating a lot of protein. There just isn’t a way around it. Unfortunately, eating a lot of protein can sometimes upset the GI tract and taking digestive enzymes can help facilitate greater quality of digestion.

AOR Ortho-Core – A good multivitamin should be a staple for just about everyone unless you are able to get all your vitamins and minerals from whole food. I chose Multi-Core because it contains bioactive forms for its vitamin and mineral sources so they don’t eliminated as waste due to poor bioavailability. I also like how the doses are split throughout the day because from anecdotal experience, it’s not optimal to slam the body once per day with large doses of vitamins and minerals.

NOW Foods Ubiquinol – CoQ10 is a remarkable ingredient for maintaining mitochondrial bioenergetics in skeletal muscle and the heart. Ubiquinol is the reduced form of CoQ10 which is most commonly found in the body and also has a higher bioavailability being upwards of 4-8 times more potent per milligram. I prefer taking this in the morning and sometimes even before training as it helps with aerobic respiration.

Life Extension Mega Silymarin - Proper liver health and function is very important to the active bodybuilder due to the fact the liver plays such an important role in metabolizes many of the supplements we ingest and also filters out many toxins. It is also important for glycogen production which is essential for energy. The particular product I take has a high standardization for silibinin which is one of the key flavonolignans responsible for it’s hepatoprotective properties. Like with many supplements, not all silymarin products share the same efficacy or potency.

NOW Foods Ultra-Omega 3 – I should first tell you that I only take fish oil supplements while bulking. The reason being, I eat a lot of fish when dieting down so I get plenty of O3’s in the form of EPA and DHA. When I bulk I tend to eat a lot more mammalian derived meats so having a good O3 supplement with a high EPA/DHA content is vital. I typically take them before bed as EPA & DHA are critical for neurotransmitter regeneration and overall recovery of the nervous system.

NOW Foods Magnesium Citrate – Unfortunately, most multivitamins don’t provide a lot of magnesium and it’s optimal to take multiple doses per day for proper absorption. I take mine before bed because it does help my sleep quality. Beyond being a critical mineral in hundreds of physiological process supplemental magnesium has been shown to increase hemoglobin levels which can increase your ability to transport oxygen to tissues such as skeletal muscle which is critical for performance and health.

NOW Foods NAC – N-acetyl-cysteine helps maintain healthy gluthionine levels in the liver. This is critical in reducing oxidative stress and overall liver health. One drawback of being a bodybuilder is having to ingest copious amounts of food which can require the liver and associated organ systems to work harder and more efficiently. NAC is just one more measure to help insure your liver is functionally properly as pound down the calories.

Jarrow B-Right – A good B-complex is essential for proper macronutrient assimilation. Being water soluble your body does not store these so when you don’t need the they are eliminated. I only add in a B-complex to my multi when I’m really eating an excessive amount of calories as my multi is sufficient, but I tend to drink a lot of water which causes them to be transported out of my system faster. Like AOR Ortho-Core, B-Right contains an excellent array of bioavailable cofactors which is optimal for the active athlete.

Jarrow GPLC – Carnitine is a great ingredient and while there are numerous forms, I’ve been using glycine propionyl-l-carnitine as of late. GPLC has some decent research which can also be likened to the research available for proprionyl-l-carnitine. It really helps with mitochondrial energy production and even has some mild cognitive effects. I don’t take it daily, but occasionally I’ll pop a few caps before training.

Cognizin Citicoline – This is one of the more exotic nootropics I take and I’ve always been impressed with research for citicoline. It has been shown to increase cognitive performance and assist in maintaining brain health. Being a researcher I spend countless hours pouring over journals and text books which at times is just mentally exhausting. Anecdotally, citicoline helps keep me focused and allows me to hit the books a bit longer by helping maintain optimal levels of numerous neurotransmitters.

As you can see I’m a bit obsessive in my approach to supplementation, but then again I’m constantly exercising put both my mind and body. Beyond maintaining a good diet in my quest to a be a competitive bodybuilder I also want to make sure I’m providing my body with the essential cofactors to help recover properly and to perform optimally both in the gym and at my job. Anyway, this is just a basic look into my supplement regimen beyond the protein powders, creatine, etc. If you have in depth question feel to ask.

Being a bodybuilder or even an everyday fitness enthusiast who meticulously plans their diet and trains consistently you are probably well aware of the power of glycogen. This is a formed from glucose in a process called glycogenesis and is stored within skeletal muscle and helps you power through workouts and increase muscle volume. If you have ever felt “flat” it’s more than likely due to the fact you are dehydrated and/or have a low level of glycogen in your muscle. As an athlete whose physical demands require a high level of performance your glycogen status before and during exercise is critical. Moreover, your post workout glycogen replenishment protocol must be thorough to ensure you have proper glycogen status to fuel your next workout whether it be a game or in the gym. If you are insulin resistant, this task can become more difficult.

Unless you’ve been living in a cave or, just aren’t into the bodybuilding scene, there is no doubt insulin plays a role in helping bodybuilders achieve a ridiculous amount of muscle mass. In fact, as surprising as it seems to the general public, insulin is used by professional athletes who rely who seek enhanced glycogen status to sprint faster, have greater endurance, lift stronger for longer, etc. Now you probably thinking taking insulin to boost performance is one dark road you don’t want to travel down. There are a host of risks associated with it (hypoglycemia, blindness, coma, etc) and I really can’t think of anyone who actually likes having to give themselves injections on the regular.

So where does that leave you? You want to increase glycogen status by manipulating insulin dependent glucose disposal in a safe and effective manner? The answer could be 4-hydroxyisoleucine (4-OH-Ile). This potent amino acid extracted from fenugreek (Trigonella foenum-graecum) seeds has the ability to stimulate glucose dependent insulin secretion which helps lower serum glucose levels through enhanced glucose disposal. However, no studies have observed this effect for more than 3 weeks so what about over a larger time line? Is it still effective?

Recently, researchers from the Tabriz University of Medical Sciences in Tabriz, Iran conducted an eight week clinical trial assessing the safety of prolonged use of 4-OH-IIe in mice.  What they wanted to investigate was whether or not 4-OH-IIe could help reduce insulin resistance caused by fructose (form of sugar found in fruits) which has been observed in both human and mouse models. What the study revealed is that 4-OH-IIe’s powerful insulinotropic effect helped reduce fructose related insulin resistance and actually improved various liver related clinical markers commonly associated with insulin resistance and poor glucose disposal. Furthermore, they showed an average decrease in blood glucose levels by 36% compared to controls.

What can we take from this? Well it appears that 4-OH-IIe not only has the ability to help the body utilize glucose more efficiently, but also can help the liver maintain a favorable status on a high fruit diet for eight weeks. In a post workout model, it’s quite possible that 4-OH-IIe can help to increase a more efficient utilization of carbohydrates to replenish depleted glycogen stores in skeletal muscle if you are insulin resistant. It may also help those of you who have a lot of fruit in your diet assimilate fructose more efficiently.  This would further insure that the next time you perform physical activity at a high level. Obviously, this is a viable alternative to introducing endogenous insulin and much safer as well for those of you looking to assimilate vast quantities of carbohydrates post workout but have propensity for insulin resistance.

The effect of fenugreek 4-hydroxyisoleucine on liver function biomarkers and glucose in diabetic and fructose-fed rats. Haeri MR, Izaddoost M, Ardekani MR, Nobar MR, White KN. Phytother Res. 2009 Jan;23(1):61-4.

The full text is found for the Tabriz University of Medical Sciences study can be found here:

As you begin your journey into the world of supplementation you learn the value of hormonal manipulation or even more so, maintaining hormonal homeostasis. While the rewards having elevated testosterone levels are well known some of the less popular hormones such as cortisol are rarely given much thought.

Sure, you are probably aware that this is a hormone related stress and high levels of it can be deleterious to your overall health status. Believe it or not, there is strong relationship between cortisol and testosterone levels. In a nutshell, high levels of cortisol can impair the biosynthesis of testosterone so keeping them controlled, especially as a bodybuilder or someone competing as an elite athlete is of the utmost importance.

Fortunately, a research group from the University of Mississippi studied the effects of phosphatidylserine on endocrine response to moderate intensity exercise. Two of parameters of their clinical trial focused on it’s potential effects with regards to testosterone and cortisol levels. The trial lasted ten days and involved either a placebo or 600mg of phosphatidylserine post workout. After samples were collected and analyzed the results from the ten healthy male participants who underwent a graded exercise test on a cycle ergometer showed some pretty remarkable results.

A  600mg daily dose of  phosphatidylserine lowered exercise induced cortisol on average by 35% and increased testosterone 37%. This altered the normal testosterone to cortisol ratio by over 180% which would appear to favor a the hormonal status anyone who exercises would benefit from. This confirmed other clinical studies which showed the inverse relation between cortisol and testosterone. Essentially, phosphatidylserine is effective at reducing exercise induced stress and maintaining optimal testosterone levels which otherwise might fall during long bouts of strenuous exercise.

In a practical application, those of you who are “natural” athletes or those using anabolics could all benefit from this. The reason being, cortisol levels have been attributed to increasing the presence of visceral adipose tissue (belly fat). If you are putting in long hours in the gym phosphatidylserine just might transiently help you maintain or achieve that sought after six pack or may just help your body bounce back a little faster.

Starks MA, Starks SL, Kingsley M, Purpura M, Jäger R. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. J Int Soc Sports Nutr. 2008 Jul 28;5:11.

Full text found here.

Recently, a product was released claiming creatinol-o-phosphate (CAS: 6903-79-3) is actually creatine (CAS 57-00-1). Now if you are an unsuspecting consumer you might think to yourself, “Wow a new form of creatine.” However, to the casual science buff or researcher you know full well that they are not the same. There is a lot of great research in the German journal Arzneimittelforschung (Drug Research) utilizing creatinol-o-phosphate in humans. In order to access this you’d probably have to take a trip to a respectable medical library like I did back in the day when I was just a casual researcher peering into the supplement world.

You see, I was reviewing a product for another company at the time and since I found it intriguing I read the appropriate research. What I found is that creatinol-o-phosphate was named similarly to creatine by Shotte in 1928 due to their structural similarities, not because it’s a form of a creatine. You see, in the world of biochemistry, slight differences between molecules greatly changes the pharmacology. Why the company claiming creatinol-o-phosphate is creatine didn’t do their due diligence in researching the product claims is beyond me.

Don’t get me wrong. Creatinol-o-phosphate is a great ingredient which can really add to any bodybuilder’s arsenal of supplements. This holds true whether natural or using anabolics. Basically, it’s an intracellular buffer. It helps you train longer by increasing anaerobic glycolysis in the presence of lactic acid. In a nutshell, it helps you increase the time under tension during eccentric motion.

This is key because training failure during eccentric motion is usually due to a breakdown in sarcolemmal integrity and the junction between muscle cells and the nervous system (neuromuscular junction). Once you reach the failure point they can no longer communicate but with creatinol-o-phosphate your typical failure point can be surpassed. This can cause a greater quantal summation of muscle cells recruited during eccentric motion. Basically, you have greater total muscle stimulation which may lead to enhanced hypertrophy. Creatine does not do this.

In fact, it increases phosphocreatine stores in muscle which can aide in cellular energy production. This is because it donates its phoshate group from phosphocreatine to help turn ADP into ATP. Again, cellular energy production, not buffering. You’ll notice it does nothing in maintaining sarcolemmal integrity or acting like an intracellular ion buffer. It’s also a great compound and probably one of the most proven ergogenic aides you will ever have access to over the counter.

As you can see, these are two very different molecules with similar names. What troubles me is that a company would release a product without doing the proper research and claim one is the other despite them both having a completely different method of action. It does a disservice to consumer and to companies actually doing their homework in terms of research, development, and proper marketing. Anyway, my point is, I hope all you are doing your research into what you are putting into your bodies. It’s unfortunate, but some supplement companies really don’t care to do any research at all and it’s a damn shame. A lesson to be learned by all, caveat emptor.

I’ve said it before and I’ll say it again, there a lot of real shitty fat burners out on the market. Ask yourself a question, have you ever taken anything worthwhile that was legal since the days of ephedra? Probably not. The reason being, most of the real good fat burners out there are illegal such as triiodothyronine (T3), ephedra, DNP, clenbuterol, etc. Well there is no doubt that some of these should be just for the mere fact there is always some idiot who doesn’t know how to follow directions correctly, gets hurt,  and screws it up for the rest of us.

Fortunately, research has forged on to provide us new insights into how to attack fat loss. One method is to increase uncoupling protein expression. There are three major uncoupling proteins in humans commonly referred to as UCP1, UCP2, and UCP3. In essence, increasing their expression in adipose tissue, skeletal muscle, and the liver can greatly increase thermogenesis and help reduce unwanted fat. Please forgive me for the rather simplistic explanation of their mechanism of action. This is just a blog!

Researchers from Yonsei University in Seoul, Korea studied the effect of Juniperus Chinensis extract (JCE) on the adiposity of rats fed a high fat diet. What they found is that JCE greatly increased expression of UCP2 and UCP3 in brown adipose tissue (BAT), white adipose tissue (WAT), and also in skeletal muscle. This resulted in decreases in visceral adipose tissue (belly fat) as well as whole body fat storage. Not only that, but due to increased AMP-activated protein kinase (AMPK) expression which caused increases in carnitine palmitoyltransferase 1 (CPT1) activity. This is key because CPT1 is the rate limiting enzyme for mitochondrial fatty acid oxidation.

If I haven’t confused you by now then cool. However, if I did you are probably asking yourself, “What the heck does all that mean Dan?” In a nutshell, JCE proved to be quite effective at burning fat and limiting storage in the rat model. Could this translate into a solid ingredient for human use? Well we do know that low levels of uncoupling proteins are in part responsible for increases in metabolic syndrome clinical markers and also diabetes in humans. Increased expression of uncoupling proteins in humans does lead to decreases in adiposity by cranking up the mitochondrial engine. I don’t think it would be a leap of faith to hypothesize this extract could be useful humans.

Kim SJ, Jung JY, Kim HW, Park T. Anti-obesity effects of Juniperus chinensis extract are associated with increased AMP-activated protein kinase expression and phosphorylation in the visceral adipose tissue of rats. Biol Pharm Bull. 2008 Jul;31(7):1415-21.

Full text found here.

With the advent of modern medicine there are numerous approaches to treat aches and pains. As we age and continue in our pursuit of physical excellence often times we are sidelined by repetitive motion related injuries in the joints or just everyday bumps and bruises. Let’s not forget delayed onset muscular soreness either more commonly known as DOMS.

There are many approaches health enthusiasts take to relieve these minor aches and pains. Unfortunately, excessive use of NSAIDs like ibuprofen can cause a host of unwanted ailments including stomach ulcers and kidney failure. Another popular OTC painkiller called acetaminophen is the number one cause for liver failure in the United States. Obviously, these aren’t the brightest choices to take on a regular basis.

Researchers from the Department of Pharmacology, at the Appasaheb Birnale College of Pharmacy in  Maharashatra, India have been studying the indigenous plant extracts of Cissus Quadrangularis, more commonly referred to as cissus, for it’s analgesic effects. Cissus is already a popular supplement for joint health and has even proven to increase bone fracture healing in canines. However, it appears that the research group lead by Professor Mate concluded that cissus extract could indeed help reduce both neurogenic pain as well as inflammatory pain.

These results were on par for the effect of powerful narcotic based pain relievers. NSAIDS mainly reduce peripheral pain so by acting as a central analgesic as well, cissus proved to be quite effective.

For the fitness enthusiast who is prone to various low level aches and pains, cissus could prove to be a potent ally in the struggle to remain consistent in your fitness approach. All this froma plant that contains a cocktail of vitamin C, carotenes, physterols, calcium, sitosterols, amyrin, and amyrone. Nothing is worse then being sidelined and forced to sit around the house right?

Posted in Advanced Supplement Discussion