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.

 

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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

 

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Boosting Muscle Recovery With Nutrition by Jerry Brainum

When you train intensely with weights, you’re incurring injury to your muscles. It sounds bad, but the body compensates by adding an extra layer of protection to muscles to minimize or prevent further injury—muscular hypertrophy, or growth.Through a complex interplay involving increased muscle protein synthesis and a short-term immune response, individual muscle fibers thicken, which we recognize as growth. Even so,
there is a specific process that occurs in muscle following training, and timing is an important part of it.

 For example, while protein synthesis is increased up to 48 hours after intense training, the major impetus for that occurs within two hours after a workout due to heightened enzymatic and hormonal activity. Hence, the “anabolic window,” in which it’s suggested that you take in essential amino acids as soon as possible after training to fuel protein synthesis.

 Before the protein-production process can go into full gear, however, the immune system must intercede. It does that via cells such as macrophages, which clear out debris left over in muscle by the imposed injury of exercise. In addition, the macrophages and other immune cells secrete cytokines, which are signaling factors that, among other functions, stimulate the activity of muscle-stem cells called satellite cells that are directly involved in the repair-and-growth process.

The immune infiltration of muscle after training produces an inflammatory effect that triggers a muscular response. A problem occurs if trainees take anti-inflammatory drugs, such as ibuprofen, too soon after training because it blocks the usual postworkout inflammation along with the growth response. In short, a temporary level of muscle inflammation following training is vital for muscle growth to occur. The key word here is temporary, since, if extended, the inflammation phase of muscle repair can, paradoxically, impede full recovery. The ideal scenario is a short period of muscle inflammation after training followed by an accelerated recovery and repair process.

Some interesting recent research shows that you can optimize the muscle-recovery process through nutrition. One way is to take in essential amino acids as soon as possible after training. Another is to eat certain foods and supplements.

 One study compared two sources of protein, peanuts and cod, for their ability to promote more efficient muscle repair after injury.¹ Although the subjects were rats, the effects are applicable to humans.The researchers noted that previous studies have found that the amino acid arginine seems to help heal injuries and accelerate muscle repair. The likely mechanism relates to the fact that arginine is the immediate precursor of nitric oxide synthesis in the body, and NO is an established stimulant of healing and tissue repair.

The rats were placed in groups, with one group eating the milk protein casein and peanut protein. Other rats got protein derived from cod fish. After 21 days the rats’ legs were injected with either a substance that causes muscle injury or a salt solution. The peanut protein was slightly more efficient at maintaining muscle mass than the casein, but it did not trigger any additional gains.

In contrast, the cod protein proved superior to casein in promoting muscle mass gains and healing injured muscle quickly. More important, the cod protein proved most efficient in curtailing excessive inflammation in the muscle by modifying the immune cells’ activity. That helped significantly boost muscle recovery in the rats better than the combined peanut and casein proteins.

The peanut protein didn’t trigger muscle growth because of its relative lack of essential amino acids, especially when compared to cod. Excess inflammation delays muscle healing because the immune cells release large amounts of free radicals. While that is normally efficient for killing invading bacteria, when excessively released in damaged muscle, free radicals increase the damage by attacking muscle cell membranes, leading to the death of the muscle cell. Cod intercedes by speeding the clearing out of immune cells, which lowers inflammation and allows full muscle recovery to proceed.

The cod also proved superior to casein by 11 percent in promoting muscle fiber size. That was thought to be due to the reduction of inflammatory cytokines discussed above. While recent studies show that fish oil can both reduce excess muscle breakdown and help promote muscle protein synthesis, fish oil didn’t play a role in this study, as the oil had all been removed from the cod used.  

So what does explain the beneficial effects of cod that it shows?he authors suggest two possible mechanisms. The first involves an upgrade in the activity of insulinlike growth factor 1 in the rats’ muscle triggered by their eating cod. IGF-1 in muscle is a major factor in muscle repair and growth after injury and exercise. Other studies have shown that when rats are fed casein or soy but also allowed to eat high-fat diets, the IGF-1 repair system is impaired. The lack of fat in the cod may have served to maximize the IGF-1 activity.

The other mechanism suggested by the researchers was that cod is rich in the amino acids arginine, glycine and taurine, all of which are potent natural anti-inflammatory compounds. Arginine, by enhancing nitric oxide release, would speed healing of wounds and reduce inflammatory cell accumulation. Glycine also provides anti-inflammatory activity in muscle by reducing the inflammatory cytokines released by immune cells. Taurine helps by acting as an antioxidant in muscle, which reduces free radical–induced damage to muscle cells and prevents their premature destruction. Cod’s high content of essential amino acids also encourages more muscle protein synthesis along with less muscle breakdown.

Another study, also involving rats, tested the effects of grape-seed extract on muscle recovery.² The rats’ gastrocnemius muscles were purposely injured, with only some of the rats getting grape-seed extract two weeks prior to being injured.The results showed that rats given the grape-seed extract had less immune cell infiltration in the injured muscle plus a shorter release time of inflammatory cytokines. Muscle fiber regeneration began earlier in the grape-seed-extract rats and was completed more rapidly. The injured muscles healed more rapidly because the grape-seen extract, by decreasing the excess inflammation, boosted the activity of muscle satellite repair cells.

Finally, those who want to recover more rapidly from intense training should take the advice of their mothers: Eat more greens. The wisdom of those words was shown in a recent study in which 10 healthy men, average age 23, ate 85 grams of watercress, a leafy green vegetable, for eight weeks prior to engaging in intense treadmill exercise.³ As a control, the men also didn’t eat the watercress during a different eight-week period.

The results showed that the subjects who exercised intensely but didn’t eat the watercress had more DNA cell damage than those who got the watercress. Some of the men didn’t eat watercress for eight weeks but ate it only two hours prior to the exercise—and they showed the same level of protection against DNA damage. So the protective effect of eating watercress, which is likely the result of natural antioxidants found in it, isn’t accumulative but works immediately.

 ^References

¹ Dort, J., et al. (2012). Beneficial effects of cod protein on skeletal muscle repair following injury. Appl Physiol Nutr. 37:489-98.

² Myburgh, K.H., et al. (2012). Accelerated skeletal muscle recovery after in vivo polyphenol administration. Nutr Biochem. 23(9):1072–1079.

³ Fogarty, M.C., et al. (2013). Acute and chronic watercress supplementation attenuates exercise-induced peripheral mononuclear cell DNA damage and lipid peroxidation. Br J Nut. 9(2):293-301.


©,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

 

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Charles R. Poliquin facebook Post / Jerry Brainum's Comment

From Charles Poliquin: "For the price of two coffees a month, learn cutting edge info on ergogenics, nutrition, supplementation and loads more of goodies. Jerry Brainum is excellent at keeping you updated on the latest scientific discoveries. He is particularly good at sifting through all the contradictions, and giving sound advice. I highly recommend this.At $10.00 a month, it is a steal."

 For those who you not familiar with Charles Poliquin, he has coached dozens of elite champion athletes for years, and also many Olympic champions. He is perhaps the foremost strength coach on the planet, and unlike a lot of other self-styled "experts" on training, I can attest that Charles is a true expert and authority on training and athletic preparation.He is, without a doubt, the true "Master Blaster." Coming from him , this endorsement of my Applied Metabolics newsletter is a great honor for me.

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Testosterone & Growth Hormone by Jerry Brainum

Strength, Muscle and Extended Living Through Chemistry?     Part 2


Part 1 was all about growth hormone, what it does and the pros and cons of hormone-replacement therapy. This installment covers testosterone.

Does Testosterone Prolong Life?

In 1993 a group of researchers from Germany, noting that women usually outlive men, attempted to determine why. They analyzed more than 277 years of records of the life spans of castrati, who produce little or no testosterone, and uncastrated male singers. They found no significant difference between those with low and normal testosterone levels in relation to life span.²⁰

A recent longitudinal study, however, found that having low testosterone increased the risk of death in men over age 50. For 18 years, beginning in the 1970s, researchers tracked the causes of death in 800 men aged 50 to 91 living in Rancho Bernardo, California. In the early 1980s a third of the men had low testosterone. Over the term of the study that group had a 33 percent greater death rate than the men who had higher testosterone levels. The difference in death rate wasn’t explained by negative habits, such as smoking, drinking, lack of exercise or even such diseases as diabetes and heart disease.

The men with low T had more cytokines, which are markers of body inflammation. They also had larger waistlines, a marker of the visceral abdominal fat that is linked to insulin insensitivity, diabetes and cardiovascular disease. Indeed, the amount of visceral fat is proportional to testosterone levels and inflammation—more fat equals less testosterone and more inflammation. Men with low T are three times as likely to have the metabolic syndrome, characterized by insufficient high-density lipoprotein (the good cholesterol), high blood fat, hypertension and elevated blood glucose.

When men age, T tends to decline and bodyfat to increase. That leads to an increase of estrogen levels because of the presence in peripheral fat stores of aromatase, the enzyme that converts androgens such as testosterone into estrogen. An imbalance between T and estrogen can lead to insulin insensitivity, which boosts abdominal fat and its attendant health problems.

Testosterone-deficient men experience a reduced quality of life and such symptoms as heart disease, high blood pressure, lower bone density, fatigue, depression, insomnia, erectile dysfunction and diabetes. Recent studies directly link low T levels to insulin insensitivity and diabetes in men. Some studies link lack of testosterone with the onset of Alzheimer’s disease.

Bodybuilders are particularly affected by testosterone levels. One study found that having low testosterone resulted in a decrease in strength and muscle endurance of 90 to 100 percent.²¹

Testosterone maintains the function of beta-adrenergic receptors in fat cells, without which fat oxidation is severely blunted. That explains the frequent emergence of potbellies in men over 40—along with bad eating and not getting enough exercise. Conversely, testosterone reverses that process, enabling a man to reduce both dangerous, deep-lying visceral fat and superficial, subcutaneous fat. Dropping subcutaneous fat may even return abdominal muscle definition when combined with judicious exercise and a good diet. Testosterone inhibits a fat cell enzyme called lipoprotein lipase, which advances the cellular uptake and production of fat. It also keeps fat-cell precursors from morphing into full-grown fat cells.²²

T-Therapy Concerns

As with GH, many doctors refuse to prescribe testosterone therapy because of unfounded fears about prostate cancer. While testosterone is contraindicated for those who already have prostate cancer, numerous studies show that T doesn’t cause it.²³ In fact, men with the lowest-level T develop the most aggressive cases of prostate cancer. One study even found that giving testosterone to men who had advanced prostate cancer that was androgen-insensitive caused a reduction in prostate tumors. Besides, the majority of cases of prostate cancer are diagnosed in older men, who have the lowest levels of testosterone.
 
Some scientists suggest that the increased bodyfat produced by men low in testosterone leads to their producing more estrogen, which may promote prostate cancer. That makes sense when you realize that, unlike testosterone, estrogen is a known carcinogen.

The goal of testosterone-replacement therapy is not to produce the results that anabolic-steroid-using athletes are after. Rather, therapy aims at boosting depressed T levels to a mid-normal range, thus preventing the side effects linked to T therapy, such as gynecomastia and water retention. In fact, injecting testosterone to treat low T has gone out of fashion. It causes a temporary surge that’s frequently above the normal range—great for bodybuilding but priming the pump for side effects. Supplemental forms of T such as creams and gels, which get users only to the normal range, are preferred.

Considering that having low T leads to the production of cytokines and considering the significant beneficial effects of T on body composition, you have to conclude that testosterone likely does prolong life when provided in the right dosage. Conversely, T-deficient men face a shorter life span because of the risks of of cardiovascular disease, too much bodyfat and possibly accelerated degenerative brain disease.²⁴

A recent study showed that testosterone may even help activate GH release.²⁵ Thirty-four men aged 65 to 88 who had low-normal T and IGF-1 counts were injected with 100 milligrams of T every two weeks for 26 weeks. That brought about a 33 percent increase in total T levels. Estrogen rose by 31 percent, while sex-hormone-binding globulin, which transports T in the blood, dropped by 17 percent, thus raising free, or active, T levels. The supplementation increased release of GH by 60 percent at night and a whopping 79 percent during the day, while IGF-1 rose by 22 percent.

You might grimace at the 31-percent elevation of estrogen, but keep in mind that conversion of testosterone into estrogen is what pushes the GH release.²⁶ Having abundant testosterone also blunts the ability of IGF-1 to shut down GH release.

Future Developments

Those who still fear testosterone-replacement therapy can turn to a newly emerging option: a drug or supplement that inhibits the enzyme aromatase from converting test into estrogen. Located in multiple body tissues, including brain and muscle, aromatase is particularly concentrated in peripheral fat stores, such as in the legs. So the more fat you accumulate there, the greater the chance of increased estrogen production.

Aromatase is particularly active in obese men. Their high-level estrogen signals the hypothalmus to stop secreting gonadatropin-releasing hormone and shut down testosterone synthesis in the Leydig cells. The effect is so potent that obese men don’t respond to replacement therapy.²⁷ On the other hand, studies show that obese men have normalized testosterone levels when they take aromatase-inhibiting drugs.²⁸

Aromatase inhibitors were developed mainly to treat estrogen-sensitive breast cancer in older women. The drugs have gone through several generations, and current versions are remarkably potent estrogen blockers. Since testosterone and other anabolic drugs can convert into estrogen and result in gynecomastia and water retention, bodybuilders who use steroids usually also add an aromatase inhibitor, such as Arimidex, to their anabolic stack.

About 8 percent of a man’s testosterone normally converts into estrogen, so some researchers have suggested that aromatase inhibitors may boost testosterone. A major advantage of that approach is that it forestalls the potential side effects of T therapy. One study investigated whether Arimidex could do the trick. For 12 weeks 37 testosterone-deficient older men received one of three treatments:

1. One milligram of Arimidex daily
2. One milligram of Arimidex twice a week
3. A daily placebo tablet

Both doses of Arimidex effectively raised testosterone levels to the mid-normal range of younger men. The drug also selectively increased free, or active, testosterone, and it blocked test-to-estrogen conversion and lowered estrogen an average of 40 percent. No side effects occurred in any of the treated men, nor were there any adverse effects on blood lipids, insulin sensitivity or inflammatory markers.

 Nevertheless, doctors still resist prescribing the relatively benign aromatase inhibitors to men with low testosterone. Their position is that there’s not enough research to justify using aromatase inhibitors as a form of T therapy and that the drugs should be used only to treat older women with breast cancer. Another fear is adverse cardiovascular symptoms, since estrogen helps maintain benefical HDL cholesterol in men. Fortunately, over-the-counter aromatase inhibitors are available that seem to work well as testosterone boosters, according to several recent studies.

A further refinement in T therapy will likely ensue with the release of selective androgen receptor modulators. SARMs, as they’re called, are experimental drugs that are taken orally. They target specific androgen receptors in various tissues, including muscle, and are designed to avoid interacting with androgen receptors in the prostate gland, thus bypassing the major health threats linked to T therapy.

As Ronald Klatz, M.D., president of the Academy of Anti-Aging Medicine, notes,“Replacing the hormones that decline with age, such as estrogen, testosterone, DHEA, melatonin and GH, is as important as replacing normal levels of insulin to a diabetic.”

References

²⁰ Nieschlag, E., et al. (1993). Life span and testosterone. Nature. 366:216.

²¹ Kohn, F. (2006). Testosterone and body functions. Aging Male. 9:183-88.

²² Dieudonne, M.N., et al. (2000). Opposite effects of androgens and estrogens on adipogenesis in rat preadipocytes: Evidence for sex and site-related specificities and possible involvement of IGF-1 receptor and peroxisome proliferator-activated receptor gamma-2. Endocrinol. 141:649-56.

²³ Wiren, S., et al. (2007). Androgens and prostate cancer risk: A prospective study. Prostate. 67:1230-37.

²⁴ Shores, M.M., et al. (2006). Low serum testosterone and mortality in male veterans. Arch Intern Med. 166:1660-1665.

²⁵ Muntiyappa, R., et al. (2007). Long-term testosterone supplementation augments overnight growth hormone secretion in healthy older men. Am J Physiol Endocrinl Metab. In press.

²⁶ Meinhardt, M., et al. (2006). Modulation of growth hormone action by sex steroids. Clin Endocrinol. 65:413-22.

²⁷ Cohen, P. (1999). The hypogonadal-obesity cycle: Role of aromatase in modulating the testosterone-estradiol shunt—a major factor in the genesis of morbid obesity.Med Hypotheses. 52:49-51.

²⁸ Boer, H., et al. (2005). Letrozole normalizes serum testosterone in severely obese men with hypogonadotropic hypogonadism. Diabetes Obes Metabol. 7:211-215.

©,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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