Showing posts with label jerry brainum. Show all posts
Showing posts with label jerry brainum. Show all posts

Monday, February 20, 2017

Bodybuilding : The Five Worst exercises Ever | Straight Facts With Jerry Brainum



Not all exercises are created equal. Watch Jerry Brainum break down the 5 worst bodybuilding exercises that you could possibly be doing... you might be surprised how many are actually in your workout routine. Jerry also gives a few pro tips on how to improve on common mistakes that many lifters make when they go into the gym. Watch it above in Straight Facts.



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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Saturday, February 18, 2017

Bodybuilders See Kidney Damage With Steroids Interview with Jerry Brainum written by Katie Thomas

THE NEW YORK TIMES

 

 

 

Many competitive bodybuilders take anabolic steroids to achieve their freakishly exaggerated physiques. That is no secret. But steroids can be only one part of an extreme regimen that can wreak havoc on the body.

Human growth hormone, supplements, painkillers and diuretics can also be used to create the “shrink-wrapped” muscles so prized in the aesthetic. And the high concentration of muscle mass puts stress on the body, as if the lifter were obese.

 Lifting weights in the gym is “extremely healthy for you,” said Kenneth Wheeler, a former elite bodybuilder known as Flex. “But if you want to be a bodybuilder and compete at the highest level, it has nothing to do with health.” A relatively rare form of kidney disease forced Wheeler to retire in 2003 at age 37, and he needed a kidney transplant later that year.

 Determining the extent of the damage that bodybuilders inflict on themselves is difficult, in part because there is little interest in financing studies on such an extreme group, and because bodybuilders are not always honest about what they take. That is why a case study published last month by a top kidney journal is generating interest in the nephrology and bodybuilding communities. It is among the first to assert a direct link between long-term steroid use and kidney disease.

 
 Patrick Antonecchia, a powerlifter and strong man competitor, ended his steroid use and career about a year ago. Credit Joyce Dopkeen for The New York Times


 The study began 10 years ago when a kidney pathologist at Columbia University Medical Center in New York noticed that a bodybuilder had an advanced form of kidney disease. Curious, she started looking for similar cases and eventually studied 10 men with serious kidney damage who acknowledged using steroids. Nine were bodybuilders and one was a competitive powerlifter with a similar training routine.

 All 10 men in the case series, published in November by the Journal of the American Society of Nephrology, showed damage to the filters of the kidney. Nine had an irreversible disease known as focal segmental glomerulosclerosis — the same disease contracted by Wheeler — even though the men in the study did not have other apparent risk factors. Their disease was worse than in obese patients with a higher body-mass index, suggesting that steroids — combined with the other practices — might be harming the kidneys.


Among the study’s most persuasive details is the story of a man, 30 years old at the time, who damaged his kidneys after more than a decade of bodybuilding. The patient’s condition improved after he stopped using the drugs, discontinued his regimen and lost 80 pounds. But it worsened after the man, who became depressed, returned to bodybuilding and steroids.

“These patients are likely the tip of the iceberg,” said Vivette D. D’Agati, the lead researcher. “It’s a risk. A significant risk.”

 Several experts not affiliated with the study said that while the claims were intriguing, the study’s value was limited because it focused only on intensive steroid users and because the bodybuilders’ layered training practices had to be taken into account. “I think it’s hard to be certain what’s causing their kidney disease,” said William Bremner, chairman of the Department of Medicine at the University of Washington and an endocrinologist who studies steroids.

















Antonecchia has lost about 50 pounds 
and said he misses the attention his
290-pound frame attracted. 
Credit Joyce Dopkeen for The New York Times









D’Agati said, “It’s probably multiple factors that are converging in these patients, but the common entity in all of them is anabolic steroids.”

One participant in the study, Patrick Antonecchia, 46, competed in powerlifting and strong man events for more than 25 years and said he used steroids, supplements and a high-protein diet to attain feats such as pulling a 40,000-pound truck. He ended his career and stopped using steroids about a year ago, and in February received a diagnosis of serious kidney damage. His doctors warned him not to use the drugs again. “They said: ‘Pat. Don’t. Because it comes back,’ ” he said.


Antonecchia has lost about 50 pounds and said he misses the attention his 290-pound frame attracted: “The toughest thing now is it was my identity for 25 years. Now, when people see me, they say, ‘What happened to you?’ ”
Jerry Brainum writes a column for Iron Man Magazine called Bodybuilding Pharmacology and said he welcomes more research on the subject. “I found it very alarming, quite frankly,” Brainum said.

 Since the 1990s, at least eight accomplished bodybuilders have died at a young age, and in addition to Wheeler, another six were forced to stop competing because of serious illness, often involving kidney disease.


   















 
Kenneth Wheeler, a bodybuilder known as Flex, in 1996. He developed kidney disease and was forced to retire in 2003 at age 37. Credit Gary Phillips









 The main source of information for bodybuilders is word of mouth and experimentation, Brainum said. “These guys have no guidance, they talk among themselves, and they don’t even tell the truth to each other,” he said.


The risk-taking has been made worse by a trend toward ever larger physiques among the sport’s top competitors, some said. Jay Cutler, who won the 2009 Mr. Olympia contest, weighs almost 40 pounds more than Arnold Schwarzenegger did when he won the title in 1974, even though Cutler is five inches shorter.
“Each decade you have a guy that comes along that sets new standards and you say O.K., now I’m going to have to take it to the next level,” said Shahriar Kamali, a professional bodybuilder known as King.


The International Federation of Body Building and Fitness reserves the right to test for steroids and human growth hormone at the professional level, and testing is done on a random basis, said Bob Cicherillo, athlete representative for the federation, which is the main governing body for bodybuilding.

But several bodybuilders said the testing was nearly nonexistent, and Cicherillo said he could not provide specific figures on competitors who tested positive. In addition, the chairman of the organization’s medical commission, Robert M. Goldman, is a leading champion of the anti-aging effects of human growth hormone, a drug that is banned by most sports governing bodies.


 
 Antonecchia competing in the 2001 New World Strongest Man competition where he was the runner-up.



James Manion, who runs the professional division of the federation, did not return several calls seeking comment.

Some bodybuilders expressed doubt that their practices were dangerous, pointing to former competitors who are still healthy in their 70s. They attributed the deaths of elite bodybuilders to the abuse of over-the-counter painkillers and diuretics, not steroids. The bodybuilding federation tests for diuretics at professional events, although competitors said they are still used.


Bodybuilders said that they were unfairly singled out as drug abusers when athletes in most other sports were also using performance-enhancing drugs. “Like anything else, it’s use and abuse,” Cicherillo said. “We’re the ones who are visual. We’re the ones who walk around, and you see us with the big muscles.”

Wheeler said he was convinced steroid use did not cause his kidney disease, although it might have made it worse.


The patient whose case was the centerpiece of the kidney study said he was most likely predisposed to develop the condition. “The drugs weren’t the reason I got sick,” said the man, who declined to be identified because his steroid use was illegal. After taking a year off from steroids and bodybuilding because of the kidney disease, the man, age 34, is returning to competition. His symptoms have worsened, a sacrifice he said he is willing to accept.

“It’s just really hard to walk away from it,” he said. “I know I can only do this until my early 40s, so I really want to give it my all now.”

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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, February 1, 2017

Bodybuilders Using This Illegal Russian Drug? VIDEO STRAIGHT FACTS WITH JERRY BRAINUM




Why are bodybuilders suddenly talking about using this illegal Russian drug known as Phenibut? You might find this drug name pop up in bodybuilding forums. So what's the deal? Does this have any benefits towards lifting? Or is it something else entirely? Jerry Brainum gives you the Straight Facts in the video above!



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©,2017 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Tuesday, January 10, 2017

Fish Oil : Is it toxic ? Straight Facts by Jerry Brainum



Published on Jan 10, 2017
Fish oil is an important source of omega 3 for bodybuilders and health conscious people alike. A tried and true supplement many cannot live without. But does this new study show that major brand fish oil is actually damaging your health? Jerry cuts through the crap and finds the ultimate solution in another episode of Straight Facts.



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©,2016 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, March 9, 2016

Insulin Myths and Truths Part 2 by Jerry Brainum

 

Jerry Brainum continues his discussion of the use of insulin, including possible advantages and perils. For the most in-depth, evidence-based information about nutrition, exercise science, ergogenic aids, hormonal therapy, fat-loss techniques, anti-aging research and more, subscribe today to Jerry's Applied Metabolic Newsletter at www.appliedmetabolics.com. NOTE: in the video, I stated that the proper dose of carbs to ingest with insulin is 10 grams. This was a slip on my part. The correct dose of carbs is 10 grams per unit of insulin. Thus, injecting 10 units of insulin would require ingesting 100 grams of simple carbs within 15 minutes of the insulin injection.

 

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©,2016 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Thursday, January 28, 2016

Insulin: Myths and Truth, PART 1 by Jerry Brainum



Jerry Brainum discusses some of the myths and misinformation related to how insulin affects diet and body composition. For the best in-depth information available about nutrition, exercise science, ergogenic aids, fat-loss techniques, supplements, anti-aging research, hormonal therapy, disease prevention, and more, subscribe today to Jerry's Applied Metabolics newsletter at www.appliedmetabolics.com.


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©,2016 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Wednesday, January 13, 2016

Growth Hormone, Steroids and Diabetes by Jerry Brainum

If you check the medical literature for side effects of growth hormone use, you’ll note that diabetes often makes the list. A common effect of GH use is insulin resistance, which is considered a harbinger of full-blown diabetes. In fact, insulin resistance is often called “pre-diabetes.” Estimates are that as many as 50 million Americans fit the criteria for insulin resistance.


GH enters the picture because it triggers the release of large amounts of free fatty acids into the blood. The free fatty acids, in turn, interfere with the uptake of glucose, or blood sugar, into cells, and the body attempts to compensate by producing more insulin. Insulin aides glucose uptake into cells, but as the body continues to release large amounts of insulin, the cells become resistant to it. Hence the insulin resistance.

Bodybuilders and other athletes are aware of this GH side effect. They often counter it by adding insulin injections to their drug stacks, which serves two purposes: 1) It counters the hyperglycemia, or elevated blood glucose, brought on by GH-induced insulin resistance; 2) it has anticatabolic effects in muscle, and when used with GH and anabolic steroids, it appears to add a layer of anabolic efficiency. Insulin also favors amino acid uptake into muscle and triggers the enzyme that produces muscle glycogen, an effect that creates a fuller-appearing muscle.

Of course, using insulin is not without its dangers. Injecting it without taking in carbohydrate can lead to a disastrous drop in blood glucose. That, in turn, can cause a person to pass out suddenly or, depending on the dose used, lapse  into a coma. The coma effect has actually happened to several well-known professional bodybuilders. Luckily, they all survived.

Then there are the aesthetic side effects of using insulin, particularly when combined with GH. Insulinlike growth factor 1 is a product of GH and, as the name implies, has a structure similar to insulin. At times IGF-1 may interact with the insulin cell receptor, although with far less affinity than insulin itself. There are many insulin cell receptors in the gut, however, and when insulin and/or IGF-1 interact with those receptors, organ growth results. It’s visible as a bloated abdomen and is particularly noticeable when viewed from the side. So you have the ironic appearance of a bodybuilder with low bodyfat, ripped abdominals and, when standing relaxed, a bloated gut.


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While these various effects of insulin and GH are annoying, unless you overdo the insulin or use it incorrectly, your health isn’t at risk. The GH and diabetes connection is far more insidious and dangerous to long-term health. The notion that GH can bring on diabetes comes from observation of people afflicted with acromegaly, which is caused by a small tumor on the pituitary gland in the brain. The tumor causes huge amounts of GH to be secreted. If it happens prior to adulthood, giantism often results. These are people who stand well over 7’. They also often have serious health problems. Forty percent of people with acromegaly have diabetes related to the insulin resistance induced by excessive GH production. One notable example was pro wrestler André the Giant. His real name was André René Roussimoff, and he suffered from diabetes related to his acromegalic condition. He died of congestive heart failure at 46.

If large amounts of GH can cause diabetes, why don’t we hear about more bodybuilders being diagnosed with the disease? For one thing, most rational bodybuilders who use GH don’t stay on the drug year-round. As for older people who use GH as a form of aging therapy or to treat GH deficiency, their doses are a fraction of the amounts routinely used by athletes. Even so, a large percentage of older people using GH show insulin resistance at first. In most cases it subsides in a month or two.

A case report published in the British Journal of Sports Medicine in 2007 discussed a young bodybuilder who showed up at a local emergency room complaining of severe abdominal pain. His blood glucose level was 543.6 (normal is 100 or less). He told the attending physicians that he had used anabolic steroids for years and had recently added GH and insulin to his drug stack. He had stopped injecting the insulin after experiencing a few hypoglycemic episodes, but still he was diagnosed with diabetes. He received treatment for the diabetes, which, luckily for him, resolved after six weeks.

The most recent report linking diabetes to a bodybuilder on anabolic drugs involved a 33-year-old man who showed up at a local emergency room complaining of a variety of symptoms that included excessive thirst, excessive urination, nausea, headaches, blurry vision and just feeling like crap.1 A test of his blood glucose showed it to be 1082, which later rose to 1166. Again, normal is 100. He had started to feel sick four days prior to showing up at the ER. Further questioning revealed that he had been on a self-prescribed drug regimen for the past 3 1/2 months but had discontinued injections three weeks earlier. He denied use of any other drugs or alcohol, which was confirmed by a toxicology test. He had no family history of diabetes, a significant fact since diabetes usually has a genetic component.
Treatment began with intravenous fluids and a bolus of 10 units of regular insulin, plus an insulin drip. He was also given potassium, which helps speed glucose uptake into cells. Within six hours his blood glucose had returned to normal. He stabilized over the next 24 hours and was diagnosed with new onset diabetes. After two days he was discharged from the hospital.

The drug regimen that he had been on consisted of Sustanon 250, a blend of four testosterone esters that provide a time-released style of testosterone release; another type of testosterone that he wasn’t able to identify; and trenbolone acetate, or Finaplix, a veterinary anabolic steroid never approved for human use. It was described by the doctors as a “bovine growth hormone” because that’s precisely what it’s used for—to beef up cattle, in the form of pellets shot under the skin.

Trenbolone was formerly available in injectable form called Parabolan. Another form was called Finaject. It was a popular steroid among bodybuilders because it allegedly provided a hard appearance to the body, didn’t convert into estrogen and was very androgenic. The company that manufactured the injectable form of the drug, however,  ceased production in 1987—although cattle implants continued to be sold. Two forms currently exist: Finaplix-H (for heifers) and Finaplix-S (for steers).The drug is not indicated for use in humans, but “kits” and instructions on how to crush the implants and use them as injections are available over the Internet. Problems include uncertainty about the purity of the dissolving substance, as well as concerns about possible contamination with toxins and bacteria, since the home brew drugs are not made under sterile conditions.

As for the bodybuilder, three months after showing up at the ER, he still had diabetes, but he was keeping it under control so that his blood glucose was at normal levels. He did that with a once daily dose of 35 units of long-acting insulin. He also stated that he would never again use any home brew cattle implant injections.

Hormones and Stretch Marks

Stretch marks, known medically as striae distensae, are commonly seen in those who lift weights. They can appear throughout the body, including on the abdomen, buttocks, lower back and thighs. In those who use anabolic steroids, stretch marks are often seen around the shoulders and upper arms. They initially appear as red or purple longitudinal marks along the skin, gradually fading to white.
Stretch marks are so common in steroid users that some doctors suggest that the combination of large muscles and excess stretch marks points to steroid use. On the other hand, anyone who is experiencing rapid muscle growth is going to get some stretch marks. Indeed, stretch marks are seen on the abdomens of 75 percent of pregnant women. With bodybuilders the immediate cause of stretch marks is often thought to be “the muscle growing too fast for the skin to adapt.”

From a medical standpoint, stretch marks occur when the dermis, or middle layer of the skin, is excessively stretched. They can develop under various disease conditions that affect the skin resiliency and also with any rapid gain or loss of weight. Using topical corticosteroid drugs interferes with the full development of skin proteins and could also cause stretch marks. When you add it all up, there are many possible ways to get them.

Some scientists suggest that hormonal causes are of paramount importance. The usual villain in this scenario is excess levels of cortisol, which interferes with the activity of the skin’s protein building blocks, leading  to breaks in the dermis, visible as stretch marks.

A recent study also shows that other hormones are involved in the onset of stretch marks.2 For example, while normal levels of estrogen in the skin promote increased skin thickness and elasticity, too much has a reverse effect, interfering with wound repair and skin protein. Estrogens, however, tend to accelerate skin healing, while androgens, such as testosterone, blunt it. You don’t have to be a scientist to figure out that using high-dose steroid regimens predisposes you to acquiring stretch marks.

The new study examined recent stretch marks and found that they had a higher density of hormone receptors than normal skin, and estrogen appeared to be the most concentrated. Since estrogen is involved in skin healing, that could represent the body’s attempt to heal the injured skin tissue. From the standpoint of steroid users, the greater number of estrogen receptors in stretch marks could also represent a defense against the high level of androgens, which interfere with skin healing. That latter part, however, is strictly speculation. What is known is that stretch marks have a higher density of hormone receptors than normal skin.


1 Geraci, M., et al. (2011). New onset diabetes associated with bovine growth hormone and testosterone abuse in a young bodybuilder. Hum Exp Toxicol. In press.
2 Cordeiro, R.C.T., et al. (2010). Expression of estrogen, androgen, and glucocorticocoid receptors in recent striae distensae. Int J Dermatol. 49:30-32.


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©,2016 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                

Tuesday, October 27, 2015

The Truth about Nitric Oxide-boosting supplements and better ways to boost NO.... VIDEO by Jerry Brainum



Jerry Brainum explains the flaws related to NO supplements, and offers a more effective, inexpensive way to increase nitric oxide release that is safe and reliable. For the best and latest science-based information about nutrition, exercise science, ergogenic aids, ant-aging, hormonal therapy, fat-loss, exercise science, and other topics, subscribe to Applied Metabolics newsletter at www.appliedmetabolics.com.
Here is some evidence to prove my contention that NO supplements don't work:

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©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Tuesday, October 20, 2015

EAT TO GROW :Milk, Estrogen, IGF-1 and Insulin by Jerry Brainum

Many years ago I had a discussion with a man who went on to win multiple Mr. Olympia titles. When I asked him about drinking milk, he told me that he always removed all dairy foods from his diet prior
to a contest, explaining that milk was “rich in estrogens.” Estrogens are associated with fat deposition just under the skin, which obscures muscular definition. In addition, estrogen retains water, blunting hard-earned muscularity. You may recall the scene in the film “Pumping Iron” where Arnold Schwarzenegger is asked about drinking milk. He responds by stating that “milk is for babies.”

But does milk actually contain active hormones, particularly estrogen?

Like testosterone, estrogen is a steroid hormone and is rapidly degraded in the liver when taken orally. Unless, of course, the structure of the hormone has been manipulated to block the first-pass liver metabolism—as is the case with synthetic oral versions of testosterone, a.k.a. anabolic steroids. Examples of orally active estrogens include birth control pills for women and other forms of estrogen that treat menopause symptoms. According to a recent study, however, commercial milk products contain active estrogen metabolites.

Estrogen is a potent cancer agent, and some studies show that a higher intake of milk products may be linked to ovarian and other cancers in women and possibly prostate cancer in men. That’s highly debatable among researchers, however, and definitive answers are not on the record. On the other hand, milk and dairy products supply 60 to 70 percent of the total estrogen intake in food. In recent years the amount of estrogens in milk have increased because of certain dairy-farming practices. Most milk now comes from cows far into the late stages of pregnancy, when estrogen concentration in the milk peaks. One study found that milk from a cow late in pregnancy contained 33 times more estrone sulfate than milk obtained from a nonpregnant cow.

The study analyzed the estrogen metabolite content in whole milk, skim and 2 percent fat milk and buttermilk. Buttermilk, whole milk and 2 percent fat milk contained significant levels of biologically active estrogen metabolites. Skim milk contained the least, buttermilk the most. Researchers also tested soy milk and found no estrogen metabolites. Not only was skim milk lowest in estrogen metabolites, but 98 percent of the estrogen it did contain was in the conjugated, or less active, form. Buttermilk contained the most highly active form of estrogen metabolites.

The authors note that while estrogen metabolites in these milk products are much fewer than what are found in estrogen-based drugs, we don’t yet know their long-term effect. The study also mentioned that milk contains progesterone, another type of hormone found in higher concentrations in women.

Other studies suggest that milk contains insulinlike growth factor 1, considered the active anabolic component of growth hormone. Two variants of IGF-1 are required for muscle repair and growth. Trouble is, IGF-1 also encourages rapid cell division and prevents the self-destruction of cells, both of which can be dangerous in regard to cancer. The big controversy about milk is the practice of giving recombinant IGF-1 to cows to increase their milk production. Some say that milk from those cows contains higher than normal levels of IGF-1, which is detectable after pasteurization and homogenization. In addition, bovine and human IGF-1 share the same amino acid sequences, which means that the bovine version can interact with human IGF-1 cell receptors.

Critics contend that since IGF-1 is an amino acid–based hormone, it’s largely degraded in the gut. On the other hand, adults who drink a lot of milk have an average 10 to 20 percent increase in circulating IGF-1.

How can IGF-1 survive the formidable digestive barrier? The major protein in milk, casein, contains a protease inhibitor that may shield IGF-1 from degradation. Milk intake also increases the ratio of free-to-bound IGF-1, which increases the activity of IGF-1 but also speeds its breakdown.


While the link between IGF-1 and milk is hardly definitive, the one between milk and insulin is more realistic. Although milk has a low-glycemic-index number (about 15 to 30), milk and milk-based foods paradoxically have a high insulin-stimulating effect, possibly because of certain protein fractions found in milk. All dairy products, with the exception of hard cheese, have potent insulin-boosting effects. Adding 200 milliliters of milk to a low-glycemic-index meal increases the insulin response by 300 percent.

Ironically, many “negative” factors may aid bodybuilding. For example, increased IGF-1 may have some anabolic impact. The increased insulin speeds the entry of amino acids into muscle for added muscle protein synthesis and exerts an anticatabolic effect in muscle. I suspect that the potent insulin release is there for a reason, as milk is the primary food for the most rapid period of human growth and amino acid uptake is integral to it. Insulin also helps regenerate depleted muscle glycogen. In fact, studies show that drinking milk after a workout leads to more efficient recovery than most commercial sports drinks do. Nor can you escape the fact that milk contains whey, the highest-biological-value protein, as well as other active peptides that emerging research shows may provide enormous health benefits.

If you’re still concerned about estrogen and other hormone effects of milk, you can get most of the benefits of milk from a blend of casein and whey milk proteins, which give you most of the health factors contained in milk, minus the hormone activity. Whey does, however, bring on insulin release and possibly IGF-1 activity. Also, if you believe that drinking milk will smooth you out before a contest because of its estrogen content, consider that the average man produces 136,000 nanograms of estrogen each day, far more than you’d get from drinking several gallons of milk.

Farlow, D.W., et al. (2009). Quantitative measurement of endogenous estrogen metabolites, risk factors for development of breast cancer, in commercial milk products by LC-MS/MS. J Chromto B. 877(13):1327-1334.



©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Thursday, October 15, 2015

Applied Metabolics Newsletter October 2015 Compiled by Lee Markham

As a noted expert on all aspects of exercise and nutrition, Jerry Brainum has published more than 3,000 articles in over 20 national and international publications, including Muscle & Fitness, Flex, Muscular Development, Let's Live, Excel, Men's Fitness, Penthouse and numerous others.
Since 1985, he has been a columnist for Ironman magazine, writing monthly columns for Bodybuilding Pharmacology, Exercise Science and Nutrition Science as well as contributing numerous feature articles. Jerry was also the science editor of Muscle & Fitness magazine from 1987 to 1995 and editor-at-large at Flex magazine from 1995 to 1997. He also published a professional newsletter, Applied Metabolics, for two years.

In addition to his writing, Jerry is a sought-after nutrition advisor for many professional athletes. He's worked with champion boxer Oscar De La Hoya (Jerry was his nutritionist for three years, during which time Oscar was undefeated); undefeated boxer Floyd Mayweather Jr.; undefeated cruiserweight boxing champ and best boxer of the 1996 Summer Olympic games Vasili Jirov; professional basketball player Vlade Divac, and many others. Athletes throughout the world regularly seek Jerry's advice and help in matters pertaining to sports performance nutrition. He also trained with Arnold Schwarzenegger at the original Gold's Gym in Venice, California, in the early '70s.

This will be a great time as we find out the latest and greatest that Jerry is working on!

As you know , Applied Ergogenics is Jerry Brainum's previous magazine articles, archived from the last 20 years.....Applied Metabolics newsletter is the new updated information that nobody else has and will never be printed on this blog.




 I noticed that other people were regurgitating Jerry Brainum's information. They say that imitation is the greatest form of flattery. For myself, I'll stick with the original guru! .....Lee Markham

Sunday, October 11, 2015

EAT TO GROW : Is Protein Timing Overplayed? by Jerry Brainum

Several studies have pointed to the importance of protein timing—taking in protein or amino acids close to a workout—which is thought to diminish excessive muscle protein breakdown during training. The increased blood flow that results from training may boost amino acid entry into muscle. One study
of older men who got a supplement of 10 grams of protein, seven grams of carbohydrate and three grams of fat found that when it was taken immediately after training, that combination resulted in significant muscle gains. Those who took the same supplement two hours after the workout got no apparent benefits.

In another study younger men, aged 21 to 24, got 40 grams of whey protein isolate and 43 grams of glucose either just before and after training or in the morning and evening. Those who took the supplement close to the workouts experienced far more gains in muscle size and strength than the others.

These studies featured either untrained or recreational subjects. A new study featured college football players and powerlifters. Although the authors suggest that this makes their findings more relevant to experienced weight trainers, football players and powerlifters don’t train the same way bodybuilders do. In any case, the researchers set out to determine whether there is any advantage to taking a protein supplement before and after workouts compared to other times in relation to size and strength gains. .

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The study lasted for 10 weeks and involved 33 men divided into two groups, with one group taking a protein supplement in the morning and evening, and the other group taking it just before and immediately after training. Another seven men, acting as a control group, didn’t use any protein supplements. The subjects were tested for changes in strength, power and body composition. All three groups showed improvements in one-rep-maximum bench press and squat strength after 10 weeks, but there were no significant differences between the groups. None showed any changes in body mass or percentage of bodyfat.

Based on those findings, the authors suggest that taking in more protein than the required 1.6 grams per kilogram of bodyweight doesn’t yield additional muscle gains, regardless of when you get the protein. They did note, however, that the subjects met the requirements for protein intake suggested for strength athletes and also underscored the idea that strength athletes benefit from getting more protein. The supplement they used was low in carbohydrate. Combining protein with carbohydrate leads to an increased insulin release, which in turn leads to greater amino acid uptake into muscle and provides an anticatabolic effect. The subjects also took in fewer than the optimal number of daily calories, which would limit muscle size gains to an extent.

In a study published in a different journal, the same authors tested the effects of a protein supplement on exercise recovery and found that taking one before and after training enhanced recovery for 24 and 48 hours after the workout. While the researchers didn’t find any notable changes in hormone status, they did note that a measure of exercise-induced muscle damage decreased in those on the supplement but not in those getting the placebo. That, they suggest, may have resulted from an anticatabolic effect of the supplement related to upgraded muscle protein synthesis.

Another study tested whether taking a combination of essential amino acids and carbohydrate prior to a weight-training workout would boost muscle protein synthesis afterward. Twenty-two young, healthy subjects were observed before, during and two hours after a leg-training workout. One group fasted before the workout, while the other group got essential amino acids and carbs one hour prior to training. Those in the amino-and-carb group showed an immediate rise in muscle protein synthesis, which dropped to resting level during the workout and remained unchanged an hour after it. Those in the fasting group showed a drop in muscle protein synthesis during the workout, followed by a rise an hour later. By the two-hour post-training mark, both groups showed a 50 percent increase in muscle protein synthesis.


During training, muscle protein synthesis is repressed through the increased expression of a protein called AMPK, an energy sensor in muscle that encourages the use of fuels such as fat. Taking the amino acid-and-carb combo before training prevented the usual drop in muscle protein synthesis that occurs during exercise, but it didn’t stimulate it either during or after exercise. AMPK counts were similar in both groups. On the other hand, the post-training rise in muscle protein synthesis was delayed by an hour in the amino group. That may owe something to the rise in muscle protein synthesis right after the supplement was taken and may have resulted in a small refractory effect after the workout. Based on those findings, the authors suggest that it is more effective to take a supplement containing amino acids and carbs following a workout than before it.

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References

Hoffman, J.R., et al. (2009). Effect of protein-supplement timing on strength, power and body composition changes in resistance-trained men. Int J Sport Nutr Exerc Metab. 19:172-85.

Hoffman, J.R., et al. (2009). Effect of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletes. Amino Acids. In press.

Fujita, S., et al. (2009). Essential amino acid and carbohydrate ingestion prior to resistance exercise does not enhance postexercise muscle protein synthesis. J Appl Physiol. In press.


©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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Sunday, September 27, 2015

TRAIN TO GAIN : Hormonal Ebb and Flow With Different Types of Training by Jerry Brainum

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How does training style affect anabolic and catabolic hormones? That was the primary focus of a recently published study whose 10 male subjects, average age 21, all had at least two years of training experience and were proficient in squats. The subjects engaged in three different styles of training:

 

1) Hypertrophy: four sets of 10 reps on the squat, using a weight equal to 75 percent of one-rep maximum, resting 90 seconds between sets. That’s the mode of training most bodybuilders use to increase muscle size.

2) Strength: 11 sets of three reps on the squat, using 90 percent of one-rep maximum.

 

3) Power: Eight sets of six reps of jumping squats, using no weight, with three-minute rests between sets.

 

Numerous studies have demonstrated that the hypertrophy style of training brings on acute increases in testosterone, cortisol, sex-hormone-binding globulin and lactate. Key to hormone release with that type of training are the shorter rest periods, ranging from under a minute to 90 seconds. The strength style of training usually involves heavy weights, lower reps and longer rest times between sets, averaging three minutes or more. The longer rest periods make for greater recuperation through replenishment of ATP, but at the cost of a significant anabolic-hormone release.

 

Those styles also promote different types of fatigue, again related to the rest periods and amount of weight used. The primary form of fatigue during hypertrophy workouts is called peripheral fatigue and results from a buildup of acidic substances within muscle that inhibit energy reactions. Bodybuilders use supplements to combat the early fatigue during training, including creatine, which helps replenish depleted ATP stores in muscle, and beta-alanine, which is the precursor of carnosine, a primary intramuscular buffer that helps lower the metabolic acidity that results from intense exercise.

 

In heavy strength training the dominant form of fatigue is termed central fatigue. It occurs in the central nervous system and is the result of activation of motor units that are required for lifting heavier weights. Central fatigue increases release of the brain neurotransmitter serotonin, which is produced in the brain from the essential amino acid L-tryptophane. Some studies suggest that taking amino acids that compete with tryptophane for entry into the brain, particularly branched-chain amino acids, can help inhibit central fatigue.

 

In the new study researchers measured testosterone, cortisol and sex-hormone-binding globulin before training, immediately afterward and at the 60-minute, 24-hour and 48-hour marks following. Only the hypertrophy workout led to significant rises in hormones. What precisely caused the increases isn’t clear, but one hypothesis is that higher lactate increased blood acidity and led to the release of catecholamines, such as epinephrine and norepinephrine, which in turn aided the release of testosterone. While cortisol, a catabolic hormone, is also released during training, its activity is countered by the higher testosterone, which tips the balance toward anabolic effects in muscle.

 

The strength workout led to blunted hormone release, likely a function of the extended rest times between sets. The longer rests also resulted in less lactate accumulation, which in turn resulted in less muscle activity following training than occurred with the hypertrophy workout. The power workout, involving no resistance, led to negligible hormone release.

 

The authors comment that traditional hypertrophy training, as used by most bodybuilders, “may create an internal muscular environment which is similar to that of vascular occlusion models and may optimize motor unit recruitment to that of high-intensity resistance exercise.” Translation: The accepted style of bodybuilding training, with moderate weight, a rep range of eight to 10 and short rests between sets, is the most efficient way to build muscle.

 

Many believe that using heavy weight and lower reps is the way to gain muscle size. That style of training is best for building strength but may not be the optimum method for producing more rapid gains in mass.

 

McCaulley, G.O., et al. (2009). Acute hormonal and neuromuscular responses to hypertrophy, strength and power type resistance exercise. Eu J Appl Physiol. In press.

 

 

©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

 

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

                            Please share this article on facebook

 

Wednesday, September 23, 2015

Clarifying the Protein Confusion Video by Jerry Brainum


Jerry Brainum explains some of the more confusing and misunderstood issues related to how much protein is required to promote muscular growth.For more information about nutrition, exercise science, ergogenic aids, hormonal therapy, supplements, fat-loss, anti-aging, and other topics, subscribe today to the Applied Metabolics Newsletter, www.appliedmetabolics.com. Also, please share this and all other videos that I post with as many people as you can.


©,2015 Jerry Brainum. Any reprinting in any type of media, including electronic and foreign is expressly prohibited

Have you been ripped off  by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Jerry Brainum's book Natural Anabolics, available at JerryBrainum.com.

 

The Applied Ergogenics blog is a collection of articles written and published by Jerry Brainum over the past 20 years. These articles have appeared in Muscle and Fitness, Ironman, and other magazines. Many of the posts on the blog are original articles, having appeared here for the first time. For Jerry’s most recent articles, which are far more in depth than anything that appears on this blog site, please subscribe to his Applied Metabolics Newsletter, at www.appliedmetabolics.com. This newsletter, which is more correctly referred to as a monthly e-book, since its average length is 35 to 40 pages, contains the latest findings about nutrition, exercise science, fat-loss, anti-aging, ergogenic aids, food supplements, and other topics. For 33 cents a day you get the benefit of Jerry’s 53 years of writing and intense study of all matters pertaining to fitness,health, bodybuilding, and disease prevention.

 

See Jerry's book at  http://www.jerrybrainum.com

 

Want more evidence-based information on exercise science, nutrition and food supplements, ergogenic aids, and anti-aging research? Check out Applied Metabolics Newsletter at www.appliedmetabolics.com

 

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