Adding Exogenous Ketones to your diet

Ketosis is where your body raises blood ketone levels to use in energy production instead of glycogen. This occurs after three days or so on a ketogenic diet. The process can be sped up slightly using exogenous ketones. But what are exogenous ketones, and how do you add them to your diet?

Ketones are naturally produced in the liver, and are used by the body to produce energy. They work in the same way as glycogen, and are slightly more efficient at their job. There are three types of ketones produced in the body: Acetone, Acetoacetic Acid, and Beta-Hydroxybutyrate (BHB). After reducing carbohydrates to less than 5% of your calories for a few days your body will enter ketosis.

The ketones produced in your liver are known as endogenous ketones. Exogenous ketones are ones that are produced outside of the body. They are almost always made from BHB. There are two forms of exogenous ketones that you can purchase, either ketone esters or ketone salts. Most companies use ketone salts because they taste about a thousand times better! Ketone esters are slightly better though.

You should be adding exogenous ketones to your diet before training, their main function is to provide an alternative energy source to carbohydrates. Perfect for use as a pre-workout.



Androsurge Review & Ingredient Breakdown | Best Estrogen Blocker for 2017

Androsurge by Jacked Factory has built a name for itself over the past year in the supplement industry.

Many top reputable supplement ranking sites like Supplement Review Shark, has ranked Androsurge as their #1 Anti-Estrogen supplement for 2017. That is saying something.

However, we’ve decided to take a look at the actual ingredients behind the product to help give you a better understanding of why it is considered the best natural estrogen and testosterone booster on the market.

Vitamin D

Vitamin D is a great supplement with many benefits and most people today are actually deficient in Vitamin D, and losing out on it for that matter. According to, “People deficient in vitamin D may also experience increased testosterone levels after supplementation.” It’s safe to say vitamin D is very beneficial.

Grape Seed Extract

Grape Seed Extract has ant-estrogenic effects and also helps enhance blood flow. Giving it a great purpose to put in an anti-estrogen supplement like Androsurge. Along with this, GSE has a ton of other benefits.

DIM (Diindoylmethane)

One of the most sought after ingredients to control estrogen in the market is DIM. Having a sufficient amount of DIM (not too much or it will have reverse effects) is very important. Jacked Factory did a good job with putting the research behind their ingredients and including the correct amount of DIM in Androsurge.

Rhodiola Root Extract

Like the other ingredients in this supplement, Rhodiola also has a ton of great benefits. The main one being able to block estrogen and promote physical/cognitive vitality.

Eurycoma Longifolia Root Extract

According to Examine, “is a pro-fertility agent and aphrodisiac that appears to have a large body of evidence supporting this role and some evidence suggesting it may be an anti-estrogen and pro-erectile agent.”

Bottom Line

It’s safe to say there is more than enough research put behind this product and the exact ingredients and dosages. Props to Jacked Factory for formulating such a great product that is natural and of high quality ingredients!






Vitamin D or Calciferol: The Sunshine Micronutrient Essential Is for Healthy Bones & Teeth

Résultat de recherche d'images pour "vitamin d"Vitamin D – also called the “sunshine vitamin” – is one of the fat-soluble vitamins. Not just one substance, vitamin D refers to several related fat-soluble sterol (cholesterol-like) micronutrients.

Vitamin D Production

Vitamin D is actually manufactured in the human skin when it is exposed to the ultraviolet spectrum of the sun’s rays. Sun exposure triggers a chemical reaction with a 7-dehydrocholesterol (a form of cholesterol), which is subsequently transferred to the liver or kidneys and converted to calcidiol, a (less active) form of vitamin. Calcidiol from the liver is then transported to the kidneys for conversion into calcitriol or D3, the most fully active form of vitamin D.

RDA Vitamin D

Most of our vitamin D needs are met with regular sun exposure and food sources. Increased intake or supplementation may be required if sunlight is diminished (i.e. during winter months, if we live cities where light is blocked by buildings or smog), and for those with dark skin, or whose skin is not regularly exposed to sunlight.

No specific RDAs for vitamin D have been set due to insufficient research evidence. AI (adequate intake) levels have been set at:

  • 200 IU for males and females (including pregnant and lactating females) from birth to age 50
  • 400 IU for men and women aged 51 to 70
  • 600 IU for men and women above age 70

Sources of Vitamin D

While there are both plant- and animal-derived sources of vitamin D, only animal sources are cholesterol-based and can be converted in the body to its fully active form, natural or D3. Also, plant foods tend to contain very low amounts of the plant version, vitamin D2.

Food sources include:

  • Fish liver oil (i.e. cod liver oil)
  • Egg yolks
  • Homogenized milk, and butter
  • Liver
  • Oily fish flesh (i.e. mackerel, salmon, sardines, herring)
  • Fortified breakfast cereals
  • Mushrooms
  • Dark leafy greens

Vitamin D Deficiency Symptoms

Vitamin D helps regulate the metabolism and use of the minerals calcium and phosphorus, which together (along with other minerals) make up our bones. Vitamin D is essential for helping us maintain strong bones and teeth, as well as balanced blood levels of calcium and phosphorus, which also contribute to healthy nervous systems and heart functioning, and blood clotting.

Deficiency in vitamin D causes blood calcium and phosphorus levels to drop, triggering the body to leach these minerals from the bones and teeth.

Symptoms of deficiency include:

  • Rickets (pediatric) – compromised growth/development leading to soft skull bones, fragile other bones, bowed legs, spinal curvature, large joints, and diminished muscular development.
  • Adult Rickets (Osteomalacia) – weak bones and bone loss due to loss of bone mineral
  • Osteoporosis – weak, porous bones and bone loss due to loss of bone mineral and proteins
  • Poor dental health, including tooth decay and gum problems
  • Nearsightedness (myopia) and hearing loss due to vitamin D’s influence on the eye muscles and deterioration of the tiny bones of the inner ear (responsible for transmitting sound).

Vitamin D Toxicity

Stored not just in the liver, but also in the skin, brain, spleen and bones, many authorities consider vitamin D to be the most potentially toxic vitamin.

Mild symptoms of vitamin D toxicity include excessive thirst, diarrhea, nausea, weakness, and headaches.

More serious symptoms include increased calcium and phosphorus blood and urine levels, abnormal calcification of soft tissues, and (perhaps) aggravated atherosclerosis. Toxicity can easily occur when vitamin D is taken in large amounts (more than 1000 to 1500 IU daily for a month or longer in adults) or with excessive sun exposure (sun poisoning).

Recently, researchers have suggested supplementation of vitamin D in the prevention and treatment of various cancers due to its involvement in the regulation of cell division, growth and numbers.

Before you reach for a zinc supplement, consider whether your needs could be adequately met by dietary zinc sources, which are (as with most supplements) the best form. Consult with your health care practitioner before beginning a regimen of therapeutic zinc supplementation, particularly if you are pregnant or lactating, or if you have pre-existing health conditions.

Vitamin and Supplement Stores: Why Health Food and Bulk Stores Can’t Sell You the Best Supplements

Résultat de recherche d'images pour "Supplement"Were you baffled the first time you heard about cleansing, digestive enzymes, probiotics, essential oils, or a new vitamin supplement? Looking for a place to begin? Most people today turn first to the internet, then to their local supplement or health food store. If you’re seeking the most current information and the best health products, however, health food stores and even specialty shops that sell supplements are not the best place to go.

There are three reasons that a health food store may not be equipped to help you:

  • price
  • knowledge
  • who they buy from

Price Affects Quality

Supplement stores and health food sections are not usually able to carry the best quality products, simply because they cost too much to move quickly off of store shelves.

The products you’ll find in most health food stores – and especially those that are advertised for beginners – are almost exclusively the lowest quality and the cheapest. Someone who is not fully committed to a cleanse or to a new vitamin protocol will not want to commit a lot of money to it. Neither are they going to realize that a product is inferior quality if they have nothing to compare it to.

The price of a supplement is a good indicator of its efficacy. Compare the prices of different supplements that are supposed to do the same thing – note especially the prices of those sold by reputable companies that are not carried in stores.

When it comes to supplements, you really do get what you pay for.

How Knowledgeable Is the Staff in a Health Food Store?

The staff in health food stores varies from extremely knowledgeable to total novices when it comes to giving helpful advice on supplements. Some health food stores hire off the street; others make sure that their staff includes a naturopath or nutritionist who can answer customers’ questions – and ask customers the right questions to avoid unpleasant reactions and interactions.

Most health food store staff will be somewhere in between, knowledgeable on some products but totally ignorant about others. Keep in mind that most of their information has been provided by the companies selling the supplements and other products to them.

It’s always useful to ask a salesperson why they recommend a particular product. Have they used it themselves? (MLM health products should be considered by the same standard – is the networker trying to sell you on a product they have only read about, or have they tried it themselves? How did it work for them?)

The Best Companies Won’t Sell to Stores

Some of the most reputable companies in the natural health industry simply won’t supply their products to stores. Instead, they only allow their supplements to be sold to expert practitioners, who have the training and expertise to know when supplements are appropriate and to match products to the right people.

One company that operates this way, NutriWest, does so to ensure that their powerful supplements – containing bovine organs and other ingredients that support the thyroid, adrenals, hypothalamus, and other glands and organs – are used appropriately and safely.

On the other hand, some supplements aren’t carried by stores because they are too pricey or too finicky to ship. This is the case with many of the better supplements sold by MLM (multi-level marketing) companies.

Some of the best and worst natural health products are sold by various MLM companies. Stores generally prefer to avoid dealing with MLMs, which means most consumers never hear about these supplements. Yet the essential oils sold in stores, for instance, have a fraction of the potency or purity of those from Young Living Essential Oils, an MLM company whose products are not carried by most health food stores because of their “prohibitive” cost and the sometimes negative reputation of MLMs.

The best supplements not available in stores may be sold by holistic practitioners, naturopaths, homeopaths, and other health and wellness professionals.

The Sunshine Vitamin: Canadians Could Be Deficient

Résultat de recherche d'images pour "Sunshine Vitamin"It’s finally spring in Canada, the sun is out and the question arises just how much sun exposure should we allow ourselves. Sunlight gives us vitamin D, but it can also cause skin cancer. Certainly a growing body of research recommends far higher doses of Vitamin D than we’ve been getting and the most effective source is sunlight. Skin synthesizes vitamin D3 from direct exposure to sunlight, but anxieties over skin cancer keep people covered up and limited dietary sources, mean most don’t get enough of it, especially in Canada where sun exposure is not an option for nearly six months of the year.

Dietary Sources

Getting enough vitamin D from diet is challenging. Dietary sources for vitamin D include fortified dairy products, soy products, margarine and cereals. It occurs naturally in fatty fish and eggs; for vegans the main sources are mushrooms and yeast.

Why vitamin D

“Vitamin D has always been important for health and disease prevention, but recent attention relates to new research on the effects of higher amounts of vitamin D supplementation,” says Dianne Oickle, public health nutritionist, Leeds, Grenville, and Lanark District Health Unit, Canada.

There is new evidence suggesting vitamin D reduces cancer rates – as much as 50 per cent in some cases. Researchers are also discovering connections between low vitamin D intakes and multiple sclerosis, juvenile diabetes, autism, influenza, osteoporosis and bone fractures among the elderly. To add to the conundrum, no two authorities seem to agree on just how much vitamin D any given person may need.

“I’d estimate that 97 per cent of the Canadian population is vitamin D deficient,” says Dr. Reinhold Veith, a nutritional scientist at University of Toronto, and one of the world’s leading authorities on vitamin D. He explains that one of the functions of vitamin D is to produce a signaling molecule that helps cells communicate effectively with each other.

“Vitamin D is like the paper supply in an office (before email!), too little paper and inter-office memos can’t be circulated, too little vitamin D compromises the quality of communication in the body,” explains Veith. It’s the sort of communication that signals what type of cells are produced or tells cells to die so they don’t replicate uncontrollably as they do in cancer. Vitamin D also boosts blood vessel health and the immune system.

How much is enough

For Canadians the best way to ensure enough vitamin D is through over the counter supplements, which cost pennies a day. Even the Canadian Cancer Society has posted new recommendations.

“Due to our northern latitude, we recommend that Canadian adults consider taking a vitamin D supplement. Talk to your doctor about taking 1,000 international units (IU) a day during fall and winter months,” states the website.

Canada’s Food Guide suggests adults 19-50 consume 200IU of vitamin D per day through diet – two glasses of milk. The only recommendation for vitamin D supplementation in the food guide is 400IU for adults over 50.

“That’s far too low,” says Veith.

Even the Canadian Pediatric Society recommends higher supplements for both babies and new mothers.

Veith recommends a minimum of 2,000IU to 4,000IU per day for all Canadians, more if they are dark skinned – because dark skin needs 10 to 20 times the sun exposure to produce the same amount of vitamin D as fair skin.

Meanwhile, the Dietary Reference Intakes (DRIs), which sets recommendations for nutrient intake in North America, states that supplements should not exceed 2000IU per day. The difficulty with vitamin D is it has a half-life, in other words it remains in the body and an overdose is possible.

“If you consume excess amounts of vitamin D it can be toxic, possibly leading to kidney stones or kidney damage, weak muscles and bones, excessive bleeding, and other problems. An overdose usually comes from supplements, not foods, which is why it is recommended not to exceed 2000IU of vitamin D supplement per day,” concludes Oickle.

Vitamins, Minerals, and Eye Health

Résultat de recherche d'images pour "Eye Health"Good vision is often taken for granted during youth, but as people grow older concerns vision become a source of anxiety. Nobody looks forward to loss of vision, and with increasing age there are numerous conditions that can seriously compromise sight or even result in blindness. Some vitamins and minerals are necessary for good vision, but there is a lot of inaccurate information about what can help prevent eye disease and what can’t.

The AREDS Study Had Provided Scientific Data Regarding Vitamins and Eye Health

The Age-Related Eye Disease Study – AREDS – followed nearly 5,000 participants between the ages of 55-80 years in 11 nationwide clinical centers. Participants were followed for up to eight years and received one of four treatments:

  • 80 mg zinc oxide;
  • antioxidants in the form of 500 mg. of vitamin C, 400 IU of vitamin E, and 15 mg of beta-carotene;
  • zinc oxide and antioxidants as mentioned above;
  • a placebo – a safe substance of no medical value.

Participants were divided into groups according to their risk for age-related macular degeneration – AMD.

The nutrients were of benefit only in people who began the study at high risk for AMD – those with intermediate AMD, and those with advanced AMD in one eye only. Some benefit was gained from zinc only, but the greatest benefit was in the zinc plus antioxidant group. There was no indication that the nutrients cured AMD or prevented cataracts.

The results of AREDS suggest a 25% reduction in AMD among high risk groups taking supplemental zinc and vitamins C and E as described above. Two mg of copper is included in the AREDS formula to offset possible complications resulting from the high zinc intake.

The AREDS formula will not help everyone and is not to be considered a cure for AMD.

AREDS2 will Examine Lutein and Zeaxanthin and Omega-3

Lutein and zeaxanthin filter high-energy blue light. Neither is manufactured by the body and both are found in green leafy vegetables and other foods. They are found in significant amounts in the retina suggesting that they are important to eye health.

Numerous studies have sought to establish the roles of lutein and zeaxanthin in nutrition – particularly of the eye and specifically to macular degeneration. A definite link between lutein and zeaxanthin and retinal health has yet to be demonstrated conclusively.

The National Eye Institute is involved in AREDS2 to try to determine whether or not lutein, zeaxanthin, and omega-3 supplementation can decrease the risk of AMD or other eye diseases. Results are expected to be released after 4,000 participants have been followed for six years.

Numerous eye health vitamin preparations are available that are based on the AREDS formula and already include lutein and zeaxanthin presupposing their efficacy in healthy vision.

Risk Factors for Macular Degeneration

Life style is a major risk factor for many human diseases, and macular degeneration is no exception. Exercise, diet, and healthy living reduce the risk of AMD and other diseases.

Specific risk factors that increase the chances for AMD include:

  • Race – whites are much more likely to lose vision from AMD than African Americans;
  • Family history – those with immediate family members who have AMD are at a higher risk;
  • Gender – women appear to be at greater risk than men.
  • Smokers are at a higher risk;
  • Obesity increases the risk.

Consult a Doctor for the Best Information

Vitamins have been shown to prevent or improve many conditions. However, much money is wasted by people who are not conscious of dosage and think simply that more is better.

There are conditions which can be made worse by excessive vitamin usage. At the very least, many people are wasting money by getting information from unreliable sources. A doctor is the best guide to whether or not vitamins might help prevent or improve eye disease.

When researching on the Internet it is wise to remember that some sources have a vested interest and may be biased. There are many reputable websites – especially those representing major institutes of medicine.

How to Set Exercise and Nutrition Goals That Work

Résultat de recherche d'images pour "exercice goals"As the year comes to a close, perhaps your natural course of thought will lead you to setting goals for the next year. Focusing on exercise and nutrition is an effective way to improve your overall good health. It is an investment in time and effort well worth your attention.

If you are like over two-thirds of Americans, losing weight may be central to your plan. According to the U.S. Department of Health and Human Services, you can reduce your blood pressure between five and 20 mmHg. Even a modest drop of five mmHg can result in a 14 percent drop in stroke mortality.

Setting Realistic Goals

The number one thing you need to do to start your plan is to set realistic goals. They must be concrete and clear. Rather than saying you will lose weight, you should determine a number. Having this information gives you focus. Your subconscious mind will work toward your goal if you define it clearly.

Not all fitness goals are practical. Trying to lose 20 pounds in one month sets the bar too high. Failing to meet your goal can undermine your motivation. Instead, figure on losing one to two pounds a week. This amount is obtainable without a complete overhaul of your routine.

Food and Exercise Journal

Knowledge is a powerful tool to harness and use. For exercise and nutrition goals, this means keeping a journal. You can use paper or an online app. Doing so does two things for you. First, you gain the knowledge of where you are at in terms of calorie intake and expenditure. If you’re not losing weight, you have only to look here to see why.

In terms of nutrition, a food journal can help you identify deficiencies in your diet. Not getting enough vitamin C? That is easy enough to correct with some tweaks to your diet. You can also use this information to see if you are following the recommended guidelines for fat, protein and carb intake.

The “Dietary Guidelines for Americans” recommends that your diet contain 45 to 65 percent carbohydrates, 10 to 35 percent protein and 20 to 35 percent fat. Your food journal will help you see where your diet falls in terms of these nutrition goals.

Enlist the Internet

The Internet offers one of the best ways to keep you on track with your goals. Logging in to record your diet and exercise creates accountability. It also sets the stage for making your progress a habit. A study by Kaiser Permanente found that using a website app to track fitness goals resulted in more successful long-term weight loss.

Addition to logging your exercises, the internet can be a great source for motivation and even finding the right exercises for your specific goal(s). For example, you could watch a video on leg training for massive quads. This would be a great way to not only visualize the exercises and see how they’re done, but for increasing motivation as well.

Many of these sites have active discussion forums to support your efforts. You can find advice and more information about how to overcome obstacles for meeting your goals.

Monthly Check-Ins

Another important aspect of setting exercise and nutrition goals is monthly check-ins. Naturally, your weight may fluctuate day-to-day. A monthly check-in can consist of doing a home fat test. Doing this test on a monthly basis allows you to see progress that isn’t because you measured yourself a little differently each week.

Chances are that your weight loss will happen slowly that you may not notice. The monthly check-in gives you an assessment of how well you are working to reach your goals. The home fat test involves taking several measurements to determine your body fat percentage.

Losing weight to improve your health is an admirable goal. Improving your diet on top of that may reduce your risk for chronic disease. When you set goals, you put yourself in charge of your well-being. With the means to gauge your progress, you can make sure you are on the right course.