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Cold Exposure: Unleashing the Ice Man

May 1, 2017 by Matt Leave a Comment

cold exposure

Cold exposure is the name of the game, and I’m about to tell you why you’ll never be the same.

You guys are probably wondering where I’ve been,  and what I’ve been up to…Well I guess you could say I’ve been chilling. 😉

Let’s dive in,

cold exposure

“Chillin’ the most.”

I’ve been consuming every resource I can find on Wim Hof and his secrets of cold exposure.  In fact, I have had success with his practice in just a month’s time.

I have heard of Wim Hof before, but learning how to embrace the cold never appealed to me until now.

First, a quick introduction to Wim Hof.

On the Wikipedia entry you can see that Wim has many feats related to cold exposure – the most notable includes staying fully immersed in ice for 1 hour and 52 minutes!

He said it was a brrrrreeze.

Without a shadow of a doubt, it’s clear that Wim is onto something with his breathing method and cold exposure.

I decided to try it myself…

Let me start off by saying that I HATE the cold.

I dread that time of year when summer ends and the land transforms into a dark, cold tundra.  Where every morning demands a sweater, and your breath freezes the moment it leaves your mouth.  You have to wake up early to get a head start on defrosting your damn car.

Yep, I don’t like that at all.

I’d rather be baking under the sun glistening with sweat, than under the sheets of my bed shivering.  Dreading the very moment that I have to leave its warm embrace to face the cold enemy that is the winter.

But not anymore!

You see, life has a crazy way of presenting you with information you need, just when you need it.  All you have to do is pay attention, and then apply.  So that’s what I’m doing.

Let me explain.

I was browsing the internet and ran across a podcast with Wim Hof.  I remembered that he was the “Ice Man” and because all of my friends and family have been talking about how cold this winter was going to be, I decided to take heed and investigate what Wim had to offer.

So I went in deep.  I listened to every interview with Wim I could find, I watched the Vice Documentary, I downloaded Wim’s Inner Fire app, and most importantly – I did the breathing practice EVERYDAY.  I exposed myself to cold EVERYDAY.

This winter, I am not letting the cold conquer me – I will conquer the cold!

When I started this routine, it was transitioning from warm to cold weather.  I bought a cheap thermometer, and my plan was to sit in my pool everyday and acclimate with the weather as the temperature dropped.

cold exposure

You call that cold?

Note – I now have this Infrared Thermometer to give me faster, more accurate reads!

Mother nature is my trainer, and she keeps me strong with progressive cold exposure.  

The starting temperature was 66  °F and man did that feel cold.  Now, 3 weeks later, I am entering 42  °F water and it feels the same to my body as the 66  °F water once had.

No kidding.  Due to the breathing method, I don’t even shiver.

I am in control.

I get goosebumps, and it definitely feels cold, but I don’t shiver and I have a controlled, rhythmic breathing pattern.

By gradually increasing my cold exposure, I set a new personal record of entering  36 °F water, and I am just getting started…

cold exposure

“But enough about me…”

By the way, my wife now likes to tell me that I look like Johnny Bravo.  In her words “yeah, you have small legs, a big upper body, and funny-looking hair!”  Thanks Foxy Mama, I’ll take that as a compliment – Hoohah!


Let’s talk about this breathing method and what happens when you begin using cold exposure.

1st – Breathing Method

Just by using Wim Hof’s specific breathing method you are able to:

  • Boost Epinephrine (Adrenaline)
  • Increase levels of Anti-inflammatory Cytokines (IL-10)
  • Lower levels of Pro-inflammatory Cytokines (TNF-α)
  • Alkalize the blood’s PH  – Also, as I mentioned HERE, chronic alkalosis can increase PGC-1α which leads to more mitochondria.
  • Lower carbon dioxide levels in the blood
  • Flood the body with oxygen!(S)

Click here to find out how to do the breathing method.

“A quick search on YouTube“yields tons of instructional videos if you want to see it in action.

2nd – Cold Exposure

As I mentioned in “Mitochondrial Biogenesis : Fix your ATP, Fix your Life,” cold increases PGC-1α.

If you haven’t read that article I suggest you do, as well as my introduction article to mitochondria.

Basically, cold exposure can increase PGC-1α, which creates MORE mitochondria, which means more ENERGY.

I don’t have anything new to add about the benefits of cold exposure, so I highly encourage you guys to read this free-report that the amazing Dr. Rhonda Patrick is sharing.  You can download her free PDF by clicking this link HERE.

These are the benefits you can expect to read about in her report:

  • Increased Norepinephrine – Boosts focus and attention, used to treat ADHD.
  • More Dopamine – Neurotransmitter associated with drive and motivation.
  • Increased Cold Shock Protein (CSP) RNA Binding Motif 3 (RBM3) – This protein is associated with muscle sparing, and longevity.
  • Better Immune Function
  • Increased Brown Fat/Brown Adipose Tissue (metabolically active fat)
  • Raised anti-oxidant activities of the cells
  • Enhanced cardiovascular function – The growth of new blood vessels through induction of  vascular endothelial growth factor (Vegf).  This means better oxygen delivery and heat exchange(S).

Again, you really should take a minute to head on over and read Dr. Rhonda Patrick’s report. It’s worth the read. The link is HERE. She also has studies supporting all of these claims!

Wim states that this combination raises serotonin levels.  This could be true if your serotonin production is being hindered by inflammation.


The breathing primes the body for the stressor, while the cold provides the perfect stressor.

Wim says that the cold is the test to see how well you are performing your breathing.

I have found that both the breathing method and cold exposure produce profound results.

The breathing makes you feel energetic, clear-headed, and peaceful.

The cold exposure makes you feel focused, strong, and determined.

This type of practice trains your will-power and allows you to crush through obstacles without opposition.

The more voluntary suffering you build into your life, the less involuntary suffering will affect your life.

— Tim Ferriss (@tferriss) January 15, 2017

Well said.

I’ve read testimonies claiming that the Wim Hof method cured their depression.  I can’t help but wonder if it was because of the physiological benefits of the two methods, or was it that they introduced voluntary suffering, which made all of their other problems seem insignificant.

In the end it doesn’t matter, results matter.

You will reap the benefits of committing to the breathing method and progressive cold exposure, just as I and countless others have.

All of our modern day commodities have made us sick, weak, and frail.

It’s time to make yourself uncomfortable, and thrive because of it!


Cold Exposure Fast Lane

Lucky for you, I have some tips on how to increase your comfort with the cold.

My approach to rapidly increasing your cold exposure tolerance is going to be through our good friend “brown fat.”

Man… sometimes I feel like all I talk about anymore is brown fat.  So let’s get to the meat of it.

Ways to increase brown fat acquisition:

  1. Cold Exposure – You should have seen this one coming(S)!
  2. Fish Oil – Fish oil lowers levels of White Fat and aids in the heat-producing brown fat by inducing UCP1 expression. UCP1 is how the mitochondria in brown fat are able to produce non-shivering thermogenesis(S).  This means you stay warm without shivering to create the internal warmth.  Wild Fish Oil is a good place to start.  That or sardines.  Choose your weapon.
  3. Curcumin – Good ol’ curcumin, our bright orange friend. Curcumin has two functions in fat cells:  first, it destroys White Adipose Tissue by initiating apoptosis.  Second, it increases the expression of Brown Adipose Tissue(S)!  NOW CurcuBrain is a top-notch curcumin product.
  4. PGC-1α Activation – Just read “Mitochondrial Biogenesis – Fix Your ATP, Fix Your Life“
  5. Epinephrine – Beta-adrenergic agonists (like epinephrine) are shown to increase brown fat(S). This means that the breathing method is even more important than you might have thought.  Plus breathing is free, so as Wim would say “BREATH MOTHAFUCKA!“
  6. Orexin/Hypocretin – Orexin is known as the wakefulness neuropeptide and is capable of increasing brown fat.  It directly increases brown fat precursor differentiation(S,S). You can raise orexin activity through lactate(think fermented foods and intense exercise)(S,S), caffeine(S), and intranasal orexin (S).
  7. Exercise Training – Irisin is a hormone that increases in circulation after exercise(S).  Irisin is responsible for creating new brown fat cells and also converting white fat cells into the favorable brown type(S). This should be even more motivation to exercise! Get movin’ people!

How to increase cold resistance:

  1. Phenylpiracetam – Phenylpiracetam is a russian nootropic (aka smart-drug) that is reported to increase physical performance and increase cold resistance(S,S).  It is for these reasons that it is banned by the world anti-doping agency (WADA).  So it must be good, right?  Personally, it never did much for me.  I’m just listing it for informational purposes.
  2. Niacin – I wasn’t able to find any studies suggesting that niacin increases brown fat, but I do know that when you take enough niacin to get the  “niacin flush” you feel like your body is on fire.  Part of my cold exposure routine involved  a) 500 mg niacin, b) hitting the sauna and doing the breathing exercise, and c) cold exposure -which in my case was the pool outside.

Going from extreme warm to extreme cold is not recommended for those with heart or cardiovascular conditions.

Also, don’t do cold exposure after a weight training workout.

The anti-inflammatory effects of the cold will negate the benefits of the positive inflammation that you create when exercising. The stress from exercise is what signals for your body to adapt and grow stronger.  Cold exposure too soon after exercise will blunt this response and reduce your gains. 


Conclusion

Utilize these and you’ll find that cold exposure isn’t so bad after all.  In fact, you might start to like it.

Remember to start slow, much like you would in weight training.  Except in this case, the weights are in Fahrenheit instead of pounds.

Please don’t harm yourself by jumping into 30 degree water immediately after reading this.

Be smart, listen to your body, and progressively decrease the temperature.  A thermometer is priceless. 60  °F is a good place to start.

Again, PROGRESSIVE cold exposure is key.

Wim Hof offers a 10-week video course and workshops if you are interested.  I haven’t purchased either yet, but they are on my list.

Even though it really seems like I’m trying to sell you on Wim Hof, I am not an affiliate – nor do I think they even offer that.

I am talking about him so much because he is THE ICEMAN.  He is the authority on cold, and has successfully trained countless individuals to withstand the cold. On top of that, he is an entertaining and good-spirited guy.  I’d love to train with him in person one day.   *Cough* Wim, let’s chill.

PS – I began writing this article in December 2016, but didn’t finish it until now.  I don’t get much cold exposure these days because it is so dang hot.  I do, however, still perform the breathing routine daily.

That’s it!

Until next time, keep your cool.

-Matt

PPS – Stay tuned for an exciting article on the life-changing “bone broth,” coming soon!


Photos by:

Ariel, Wim Hof

Filed Under: Beast, Exercise, Lifestyle, Motivation

Ketosis – More Than A Diet

January 9, 2016 by Cathexis 8 Comments

ketosis ketogenic ketone

To some, Ketosis just means a life with minimal carbohydrates…

For others,  Ketosis is more than no carbs…

For others, Ketosis is a life giving fuel that can rapidly transform your body and change your life forever.

ketosis ketogenic ketone

Make the switch to ketosis.

My friend Cathexis is very passionate about ketosis and has had great success with it.

He is the one that introduced me to it and I am forever grateful for that!

Alright buddy, they are all yours!

-Matt


The Road To Ketosis

First things first, let me introduce myself; my name is “Cathexis” and I am 34 years old.

The past 10 years has been a journey that I could have never imagined in my younger days. I’ll try to make this brief, but this information is pertinent to my credentials.  It will also give you an understanding of why I so fervently went searching for all these new understandings.

When I was 23 years old I was in a car accident.

roadworkI was going about 85 mph down a highway in Jacksonville, Fl, and there was a maintenance vehicle driving in front of me about 3-4 car lengths ahead.  A ladder fell off of the top and was bouncing its way towards my windshield.

I over reacted and lost control of my vehicle and went into the guardrail at a 45 degree angle head on and worst of all; without a seat belt. I was thrown into the passenger side door with such force that it ripped my scapula off my back, broke my nose, shattered my glasses, and forced 3 of my ribs out of place.

I was alive though.

The shock and adrenaline made it so that I didn’t feel anything. I was unconscious till the police arrived and when I came to I was running around like a mad man trying to make sure my new car was okay.

It was not; and neither was I.

The doctors said there wasn’t much they could explicitly do for me because the types of surgeries needed to resolve the rib and scapula issues are extremely rare with low success rates, but my physical therapists and doctors at that facility assured me that it was possible for me to fix it naturally with the correct therapies.

They were partially right and my pain issues were not heavy at first.  I was also younger and more resilient, but as time went on and further injuries happened through working and living, things got progressively worse. I ended up having a specific injury when I was trying to lift a large 50lb bucket with my right arm where I tore my labrum and ripped a tendon, along with agitating my floating ribs.

This was around 2008 and I was living in Florida. During this time the doctors in the area were notoriously over prescribing pain killers and benzos and I fell victim to those offerings. I was able to stay away from narcotics for about 5 years before this secondary injury and I’m happy for that. Unfortunately this injury led me to go on hydrocodone and somas (a muscle relaxer) at first to numb the constant pain.

I then got the run around from the doctors about how to ‘fix’ my issue; their answer was always ‘just use the pain killers till we figure something out.’  Then they would just send me to get an MRI, send me to another doctor to read that, send me to back to the first one to then go over a therapy etc etc.  I wasn’t able to get any actual help from them.

They guided me down the path from hydrocodone, to oxycodone and then 3 years later to methadone for long term pain management and eventual ‘maintenance’ (the system’s way of weaning someone off pain killers that includes putting someone on the most addictive type of opiate).

During this time, while eating the Standard American Diet (SAD) of high carb, low fat; I ended up gaining 120lbs.

I was originally 160lbs most of my life, but through the process of going on pain killers for so long and eating this particular diet and not being able to move much, I was up to 280lbs in no time.

Also my doctor said my triglycerides were up to 300+ and I was in heart attack range. I had terrible acid reflux daily as well as 2 previous issues with ulcers.

I felt like death day in and day out.

This was my life at 32 years old: broken, dependent on pain medicine to function, and everything around me was falling apart.

I knew that I had to get off the pain medicine and I tried numerous times to either wean off of them or go cold turkey. The pain and agony you go through with pain killer withdrawal when you have a baseline pain issue is something that I wouldn’t even wish on all my worst enemies collectively.

Your body becomes a torture mechanism and you are utterly trapped in it. During this downward spiral I gained the 120lbs, I lost someone I cared about immensely after being with her for 6 years, I was living at my parent’s house out of necessity, and I lost my long standing, good paying job.

I was trapped, and trapped in a way that was so overwhelming that there just didn’t seem like there was a way out, ever.

In comes my younger brother, Jacob.helpinghands

He was a big guy all of his life and he had been doing a ton of research into the endocrine system and how weight loss actually works. New studies were found left and right and authors like Gary Taubes, Mark Sisson, Dave Asprey, Kristin Loberg, David Perlmutter, and scientists like Robert Lustig were going against the grain (pun intended) of the medical INDUSTRY to point out flawed old science that was being used regularly and was making America and the world VERY sick.

Going down this rabbit hole of studying the human body and the endocrine system was the beginning of a whole new life, it just required putting in the work to understand the science and implementing it effectively.

During my studies I found that not only could you effortlessly change one’s weight but you can fix a LOT of issues that are commonplace now a days.

My brother left his career in the airline industry to come down and take me out of the situation I was in. A family member agreed to let us house sit her house in south Florida while she was away and I was going there with a mission to change my life. After about a week of discussing our new understandings of the body we both decided to implement this new way of eating as drastically as possible.

The diet we were investigating was called a “Ketogenic Diet.”

The New Paradigm

Paradigm – a worldview underlying the theories and methodology of a particular scientific subject.

We’ve been told that weight loss is about eating less calories than you expend and that fitness equals weight loss. These axioms are not only incorrect and old science but they are harmful.

Weight loss is 100% HORMONAL and this is something that is not discussed in the current mainstream.

Insulin, Leptin, Ghrelin, and Glucagon are the main actors on the stage of how your body either stores or consumes fat.

We all know of insulin and we hear about it commonly but to be sure, it needs to be said what its function is; when you eat any carbohydrate, it is converted to glucose in the liver and insulin is produced in the pancreas in order to mitigate sugar in the blood.

At the bare bones of it; Carbohydrates are SUGAR; they end up as Glucose, all of them.

Bread, pasta, grains, rice, sugar, lactose, fructose, soy, potatoes and several starchy vegetables like carrots, are all carbohydrates.

The body converts that material into Glucose and uses it as energy immediately. Your pancreas then produces insulin to remove the deadly sugar from your blood and during this whole process these hormones are triggering your body to STORE all the fat you’ve consumed in the past 12 (or so) hours (S).

I know that these issues can start to get heavy so let me simplify it: Insulin is the hormonal trigger to store fat and Leptin is the hormonal trigger to eat from your fat stores (S).

Insulin is a result of carbohydrate and sugar consumption. When you suppress insulin, by eating less than 20 grams of carbs a day, your body creates leptin which signals to your body to eat from its fat stores (LOSE WEIGHT) while regulating hunger as an opposition to ghrelin (S).  During this process of suppressing insulin you go from using Glucose as your primary fuel to using what’s called ‘Ketones’ as a fuel.

Ketones are created in the liver as an alternative fuel and are synthesized from the fat that you eat and the fat in your body; but they are only created during the right circumstances and that is when your carb intake is lower than 20g a day (S).

When I was younger I was told that your body can eat fat from its fat stores but no one ever told me HOW.  Well, this is how.

I tried to grasp all of this when I was much younger, but I realized there was so much more I needed to understand about the endocrine system for me to really get it.  It was overwhelming, so I didn’t pursue the knowledge.  But honestly, I just didn’t know where to start.

The internet has changed everything.

Many people have now synthesized this information which allowed me to be where I am today by just starting.

This is a path.

If you care about yourself and you want to have a healthy and productive life, then you need to take these things very seriously.  The quicker the better.

I honestly wish I delved into all this at that young age, it really isn’t as difficult as people may think.

This information is far from difficult when explained right and that is what my goal is here. These are the mechanisms of weight loss that are hidden from us through jargon and authority either intentionally or not (that’s another topic in itself and I’ll save that for another day).

When I chose to go down the path listening to what mainstream science and media was telling me about weight loss the end result was 280lbs with a slew of health problems and I was more confused than ever…Just by eating (mostly) the standard recommended daily allotment of carbohydrates for years.

foodpyramid

The SAD – Standard American Diet

“LOW FAT, HIGH CARB, LOTS OF FITNESS, CALORIES IN / CALORIES OUT”

This is the mantra of the mainstream and it’s the only currently accepted way that fat loss occurs and is the ‘ideal’ diet for a healthy life (as they say).

It is completely wrong, completely backwards, and it is causing untold damage.

These ideas are based off of one scientist from the 70’s named Ancel Keys and he single-handedly made this country obese, diabetic, and filled with cancer; not to mention the early onset dementia and Alzheimer’s (S).  It’s dramatic what can happen to people who are given a diet based on broken science.

So much misinformation exists in this culture and diet is usually treated so personally, almost like a religion.  It’s hard to get the right information out to people because no one trusts anyone anymore.  Either everyone is trying to sell you something, or they are confused about how the body works themselves but proclaim to know the answers.

I’m here to tell you how this works and to simplify it in a way so you can make these drastic changes in your life. But it requires a paradigm shift. A new way of thinking about food.

When my brother and I went down to south Florida, we engaged this diet in the most direct and disciplined way that we’ve ever engaged anything and the results were astounding.

I lost 45 pounds (15 of that in water weight) in the first month and I was able to get away from the painkillers for the first time ever. The withdrawals and discomfort were still very difficult but the diet raised my constitution in a way that allowed me to finally step away from 3 years of constant opiate usage.

Because of the withered state I was in, a very large part of my muscles were atrophied.  It was during this time that I was seeing a doctor and doing my own version of physical therapy as well.

My version included pushups, pull-ups, and riding a bike about 2 miles every day or so. The fitness that I was engaging in was to rebuild my muscles and to improve my circulatory and respiratory system.  I do not attribute much of my weight loss to the exercise because the higher levels of fitness came several months after starting the diet.

After 3 months of the diet I had lost 75 lbs and fully recovered from a 3 year pain killer dependency.

Yes this took discipline, but I attribute most of my success to understanding the diet and implementing it the way that I did.

Switching your fuel source to ketones completely changes the game.

This is how it works:

HIGH FAT, NO CARB, LIGHT FITNESS, EAT AS MANY CALORIES AS YOU CAN (More the better)

This is the EXACT opposite of what we are told in the United States and I have had so many arguments with nutritionists, dietitians, and doctors who were schooled with old science and books written in the 70’s and 80’s (or even before). Insulin was discovered in 1921 by Frederick Banting but Leptin wasn’t discovered until 1994 by Jeffrey Friedman (S).

We’ve had a very long time to study an incomplete system and the understanding of insulin was implemented incorrectly into our mainstream science due to the lack of knowledge of the endocrine system.

You have to realize that glucose should be a secondary fuel and should not be our primary fuel as it is currently for 99% of the American population. Historically, we had always consumed a balanced natural diet with very few sugars, if any at all.  That was until production techniques and marketing allowed for industry to take over how we got our food (S).

Our body was not meant to consume those regularly and the older generations knew it. This issue of a high carb diet did not arise until the 70’s and we have been programmed to this false paradigm through advertising and lobbying (see Ancel Keys’ flawed science and how the food pyramid was constructed as our dietary guidelines (S)).

Just look around you! The amount of disease and sickness that surrounds us in America is overwhelming and the medical INDUSTRY is reaping the benefits from cycling you in and out and only “patching” you up.

Read this to see just how much money they are making.

Overall I have lost 120lbs.  I lost that in about 9 months, all with my doctor following my progress and hearing me out about what I was doing.

I was consuming 3500-5000 calories a day IN FAT and PROTEIN (mostly fat though).

But most importantly, I was restricting my carbohydrate intake to under 20g of carbs a day (and many days with zero).

There cannot be any sway on this issue, if you eat more than 20g of carbs then your body stops producing ketones and ejects the glucose as fast as possible. This is called “being kicked out of ketosis” (S).

This requires discipline, yes; but it becomes so much easier when you see carbs as what they are, a poison.  Something that we as humans are not supposed to eat in medium to large quantities (S).

I know this is a bold statement but I want to make clear that I am not talking about complex carbohydrates.  I am mainly speaking of sugar and also added sugars like: High Fructose Corn Syrup, enriched breads, rice, wheat and anything that is over 20 grams of carbs that does not include fiber.  Fiber is what makes a carbohydrate complex.

Eating a sweet potato or having broccoli is considered “slow-carb” in the ketogenic world.  A “slow-carb” has fiber that blunts the insulin spike that is associated with carbohydrates.

There are healthy functions of insulin.  It is still a hormone that balances weight, but we were never intended to spike that insulin 6 times a day.

You can stay in ketosis and have these complex carbs without being kicked out, but it’s the sugars and the enriched products that push those levels too high.

Type 2 Diabetes (to name 1 of many ailments), has been thrust on this world by the behavior of the sugar, the wheat, and the corn lobbies, to name a few.

We evolved our large brains over the past 150,000 years through a hunter/gatherer diet. Animal fat is the densest caloric material we can find and having that gave our cells the ability to be strong, fend off disease, and propagate a strong human with an ever-larger brain.

This diet allowed me to rapidly regenerate my body and correct all the issues that I’ve spoken of.

I know it’s controversial and my story is very revealing of a lot of private information, but I feel that it’s worth telling in order to show the dedication I have to this topic and to show that I have put in the work and received the results.

Now I just want to share it with as many people as possible.

I can also happily say that I’ve been present for some very large transformations from my family, who took the time to hear me out and explain what I know.  My results piqued their interest and both my parents who were Type 2 diabetics are completely cured from that affliction (among many other issues like pervasive heart burn and sleep apnea).

Their doctors took them off Metformin and declared that their blood sugar levels are within healthy ranges.  The doctors were astonished and said,  “Whatever you’re doing; keep it up!”  They also both have lost 30-45lbs each and they are the happiest that I’ve ever seen them in my life.

The first thing that a person has to do is recognize that something is not right with the way things are being presented; and recognize that what is happening in their life is not right.

Weight gain is a symptom of a larger problem.

It’s a distortion of the human body that is entirely created as a response to improper diet; not because you’ve ‘eaten too much fat.’ Fat is the healthiest substance you can put in your body (not trans fats or other industrially separated fats of course). I’m talking about the healthy fats that you are beginning to hear about nowadays (S).

I really hope that the information in this article isn’t too much. I feel that if the mechanisms of weight loss and gain are understood, then the discipline just comes naturally with the new paradigm.

Remove the poison and return to your perfect and natural state.

Look at every other creature in this world, how many obese deer do you see or type 2 diabetic tigers? This would only occur if there was a human hand involved.

It’s not something wrong with us or different about us, we still all have the same organs. What’s wrong is the paradigm. We have an incorrect understanding of how our body works and the misinformation that brought us here has to be uprooted and we need to form a different understanding.

A Ketogenic diet is as simple as to just stop eating carbohydrates and to start eating as much fat as you can.

This may be hard for some people because of all the junk we’ve been sold over the years but if you need to make changes in your life concerning your health, I cannot recommend a more effective path.


If you want to get started on ketosis, a sample meal looks like this (and is absurdly delicious):

steakysteak

Not a picture of the meal described.

1lb Hamburger meat made into 3-4 patties
1-2 Brats/Chorizo Sausage/Italian Sausage (your choice)
1-2 Cups broccoli cooked in butter
1     Cup portobello mushrooms sauteed in butter.
1/2 Avocado

I usually eat a meal like this mid way through my day and maybe snack on some pepperoni and cream cheese or something like that later.  More recently (the past year), I’ve been doing 24 hour intermittent fasting where I do not go into my ‘feeding state’ until as late as I can…usually around 10pm.

Being in a fasted state provides great benefits, but that is another issue I’ll be happy to discuss in future articles.  Also, fasting isn’t necessarily recommended to people just starting out anyways.

My desserts were usually strawberries or blueberries with whipped cream made with splenda (which in my assessment is a fine sugar alternative, although not optimal).

I personally believe that Stevia is a far superior sugar replacement, but that is another article in itself.  There is a lot of conflicting information out there concerning if certain non-sugar sweeteners may raise insulin levels.

My rule is, if it doesn’t spike my insulin then I’m fine with it and I’ve seen first hand that splenda (sucrolose) and stevia reign supreme. I try to stay away from aspartame but I will have a diet soda here and there.

Another great dessert that I love to make (hell, I even eat it as a meal sometimes) is chunky peanut butter melted down with 90% cocoa, mixed with a decent amount of stevia.

This can be put onto wax paper and then in the fridge for amazing candies, or you can toss some almonds or macadamia nuts in and grab a spoon.  I do the latter, it’s a very quick setup.

Keep peanut butter on stock!  It is relatively carby but the fats that you obtain from eating it are a fair trade off, just don’t go overboard!  I’ve been kicked out of ketosis by eating a jar of peanut butter.

I sometimes like to add some coconut oil (or MCT Oil) in the mix to get some more fat out of it!

Plenty of options are out there for sugar/carb free living that allow you to still enjoy sweets.

I also love “No Sugar-Added” ice cream and there has been a nice push to have these options lately.  Just watch out for high sugar alcohols, some believe that they can kick you out of ketosis.  Just always have moderation in mind.  Less is More! < = >

But to start in the direction of ketosis, it’s as simple as removing sugar and carbs from your diet.  Push through any “keto flu” symptoms you may have and enjoy the rewards of using fat as your fuel as (I believe) was intended.

With mentioning that, I think it’s also appropriate to explain what the “Keto Flu” is because you may see those words while doing your research.

When your body makes the switch to Ketones, there is a short induction phase.  During this phase it is important to make an effort to consume more electrolytes than normal.  This prevents symptoms of the “Keto Flu.”

The “Keto Flu” is basically cold-like symptoms and lethargy as your body switches its fuel system from glucose to ketones.  Usually 3 days of observable lethargy is the worst you’ll feel.

The good news is that not everyone goes through this process.  If you do, it’s wise to supplement a large amount of magnesium and potassium (honestly, you should do that after the induction phase as well. A ketogenic diet requires more electrolytes than the Standard American Diet).

I love making bone broth to supplement these electrolytes.

I’ll buy a rotisserie chicken, eat it as my meal, then put all the bones in the pot.  Then I fill it with water, bring it to a boil, and simmer it for 24 hours.

Usually I’ll add a couple bullion cubes and there you have it…a healthy version of chicken stock!  All the potassium, magnesium, calcium etc that the chicken had in it’s bones will now be yours for the drinkin’.

Thank you for reading this article.

All I want to do in this world is share what I know and help as many people as I can.

This topic is certainly something you should do your own research on, but there are a ton of people who have come before me that have condensed this information in an effective way.

The book by Gary Taubes called “Good Calorie / Bad Calorie” really opened my eyes along with the Robert Lustig’s lecture on how sugar is treated in the body.  Those two resources will help you on your journey!

I’m now expanding my platform and am looking to help anyone grow and become the person they should be, so please feel free to contact me!
constant.cathexis@gmail.com

change-your-paradigm.com


If that story doesn’t inspire you, I don’t know what will…

I am now a big fan of ketosis and low carb/ low sugar.

What drew me towards ketosis wasn’t the weight loss aspect.  No, it was the claims of “consistent energy.”  It was the claims of increased focus and better sleep.

All of which I have experienced myself. Not only do I feel like my energy levels are now stabilized (No more dips in my energy levels since I’m not spiking insulin), but my sleep has been much better.

I wouldn’t say the change in my energy or sleep was dramatic, but it is definitely noticeable.  But keep in mind, I’ve been trying to keep my body in peak condition my whole life.

So for me, noticing any positive change at all really tells me that ketones are a force to be reckoned with.  

Thanks for the amazing story Cathexis!  You guys be sure to check out his website and show him some love.

Peace!

-Matt

*Names have been changed and pictures removed 


Photos By: Franky242 , Michael Illuchine,

USDA, and Keko64

Filed Under: Beast, Diet, Food, Lifestyle, Machine, Motivation

Mitochondria – Fix your ATP, Fix your Life

December 7, 2015 by Matt 9 Comments

atp mitochondria
mitochondria atp

Mitochondria are the batteries of your cells.

Mitochondria, ATP, what does it all mean?

Mitochondria…so you want to find out what they are, huh?  Well you’ll find out soon enough.

But first, we are going to talk about ATP.

As you may or may not know, ATP is the currency of life.

It is THE energy molecule responsible for fueling life as we know it.

Without ATP, life is not possible.

In case you haven’t got the picture yet…

atp mitochondria

Thanks Ron.

So where does this omnipotent energy source come from?  Mitochondria.

Mitochondria are the powerhouses located in every cell in the body.  The number of mitochondria in a single cell can range from 0 to over 2,000(S).  You can imagine the mitochondria to be tiny batteries that provide energy(ATP) for the cells, and ultimately the organism, in which they reside.

Where did they come from?

The Endosymbiotic Theory suggests that mitochondria were once their own organism, likely a bacteria, that was then consumed by a larger organism.  Somehow the mitochondria survived digestion and became a part of the larger organism.

  • Symbiosis is when two organisms live and work together and help each other equally.  It is a relationship that benefits both partners.  Much like the one I have with my wife, right honey? :mrgreen:
  • Endosymbiosis is the same thing, except that one organism lives inside of the other – like the mitochondria living inside of the cell.

So the mitochondria benefited because they gained protection and nutrients, while the larger organism benefits because of the specialized ATP production.  That’s the gist of it anyways, and it’s pretty awesome.

It is awesome because in the grand scheme of things, everything boils down to SURVIVAL.  Anything that can increase an organism’s chances of survival is favorable.

Survival of the fittest.

Survival of the strongest.

Survival of the smartest.

Humans are social creatures.  To help our species live, we create communities.  Whether it is the familial, agricultural, or technological community, we depend on the existence of these to increase our survival.  Few of us are truly self sufficient, but this isn’t necessarily a bad thing…

Look at it this way:  If you raise your own livestock and grow your own crops, then you are investing a lot of time into this.  This is time that you can’t take back.

However, if you go to the grocery store to buy your food, you are saving a lot of time.  This saved time can devoted towards exercising, researching, learning a new hobby, a business venture, or anything.

This is sort of how the mitochondria benefit the host.  They produce energy so your cells can spend its time performing other functions.

mitochondria atp

“You hear that baby? You have MY mitochondria!”

Now, back to mitochondria.

Mitochondria are unique because they have their own mitochondrial DNA and because they are only inherited from your mother(S).

So you can thank your mom – and your mom’s mom, and your mom’s mom’s mom, and her mom’s mom’s mom’s mom – for your sluggish mitochondria 😛 .

But don’t be fooled: this doesn’t mean you are “stuck” with bad mitochondria.

Many physical and dietary stimuli are capable of positively influencing mitochondria.  I will delve into these methods in Mitochondrial Biogenisis – Fix your ATP, Fix your Life.

What are Mitochondria Responsible for?

  • Energy Production – “Their primary role is to produce 90% of a cell’s energy in the form of ATP through a process called oxidative phosphorylation(S).”
  • Cellular Signalling – Mitochondria mainly send signals to the rest of the body through mitochondrial Reactive Oxygen Species.  These mROS are a natural by-product of ATP creation, but they can also accumulate from cellular insults.

Too much mROS is bad and leads to cellular damage and cell death.  However, too little mROS is also bad because it keeps your body from correctly adapting to stimuli.

Much like anything else in life, you want a balance.

mitochondria atp

Too much mROS is harmful.

Proper levels of mROS are vital for:

  1. Adaptation to hypoxia(countering low oxygen)
  2. Regulation of autophagy(cellular recycling)
  3. Regulation of immunity(pathogen removal)
  4. Regulation of differentiation(stem cells)
  5. Regulation of longevity(length of life)(S).

  • Apoptosis Regulation – Apoptosis is programmed cell death.  Mitochondria are involved the release of caspase activators(S).  These caspases are aptly named the “executioner” proteins(S).  The main trigger of apoptosis is DNA damage, which makes sense because you don’t want cells with damaged DNA to replicate and form new cells that also contain the damaged code, right(S)?

-It is also shown that a malfunctioning apoptosis pathway leads to uncontrolled tumor growth and also autoimmune diseases(S).

  • Steroid Synthesis –  In the steroidogenic cells of the adrenal, gonad, placenta and brain, mitochondria convert cholesterol into steroid hormones(S).  One of these hormones includes pregnenolone.  Pregnenolone is called the “mother” hormone because it can be converted into many other hormones(S).  It is also a neurosteroid.

-It should be known that alcohol can entirely stop this process(S).

  • Mitochondria are also responsible for regulating the membrane potential, calcium signalling, and regulating cell metabolism(S).

As you can see, the mitochondria are pretty damn important.

So important that many cell biologists support the theory that mitochondrial number and function determines human longevity(S).

This makes sense, because having a small amount of poor functioning mitochondria would mean that your body would have a severely limited amount of energy, ATP, for survival.

An organism with a poor ability to manufacture the vital life energy would surely have a decreased life-span.

How Do Mitochondria Make Energy?

Long story short, they use food and oxygen to produce the ATP molecule.

Click here to see what it looks like.

Understanding the process isn’t as important as knowing that it makes ATP.

We truly owe the mitochondria our life, but there is one problem…

The process of creating ATP also creates Reactive Oxygen Species.  As stated earlier, normal amounts of ROS are needed for good health, but when it gets out of hand – problems occur.

You see, the mitochondria have few mechanisms to protect them from damage.  This makes them dependent on the cell they resides in to quell these free radicals.

However…

If you are consuming a nutrient-poor diet that’s filled with processed junk foods, then you probably don’t have enough antioxidants to help out the poor mitochondria.

When ROS are left unchecked, they can break proteins, and damage DNA in the cells.  This progressive increase in mitochondrial damage is strongly associated with aging.  This is also known as the “Free Radical Theory of Aging(S,S).”

It is the same reason that many believe mitochondrial dysfunction to be behind major health issues.

These health issues include, but are not limited to: autoimmune diseases, Parkinson’s disease (PD), Alzheimer’s disease (AD), autism, cancer, Huntington’s disease, schizophrenia, bipolar disease, dementia, epilepsy, migraine headaches, strokes, neuropathic pain, ataxia, transient ischemic attack, cardiomyopathy, coronary artery disease, chronic fatigue syndrome, fibromyalgia, retinitis pigmentosa, diabetes, hepatitis C, and primary biliary cirrhosis to name a few(S)(S)(S)(S)(S)(S)(S).

If you have any kind of health issue, there is a good chance that mitochondria are involved in some way, shape, or form…

What Else Damages Mitochondria?

  • Poor Diet – Fried foods, processed foods, sugar, white flour, high fructose corn syrup, etc all cause inflammation – along with nutrient deficiencies.  Read my article “Gut Health: Is Your Stomach in Jeopardy?” for more information on the link between diet and inflammation.

It works like this:

Crap food leads to inflammation ->  Chronic inflammation leads to oxidative damage ->  Oxidative damage leads to reduced antioxidant capacity -> Reduced antioxidant capacity leads to even more damage(S).

It’s a vicious cycle folks, literally.

As Hippocrates said, “LET FOOD BE THY MEDICINE…”

  • Chronic Sun Exposure –  The UV radiation that the sun emits enables a cascade of events that can lead to DNA damage.  UV rays are the same band of light responsible for giving you that nice summer tan.  This tanning process is actually a self-defense mechanism that aims to prevent cell damage from occurring.

-However, too much sun can be a bad thing.  Over-exposure to UV rays creates Radical Oxygen Species – there it is again – that persist even after you leave the beach.

You know the drill:  Too much ROS leads to cell damage, which can lead to mutations and cell death.  This is the equation for skin cancer development(S).

-What can you do to avoid this?

Well for one you build up your tolerance to the sun in the same way you ease into a new exercise routine. Start out low, then work your way up.

If you go from no sun exposure all year to staying out on the beach in Cancún for a whole day – you will be one sorry amigo rojo.

-Secondly, In Part II I will show you guys a key antioxidant that is able to mitigate sun exposure…and it fits in quite nicely with enhancing mitochondria 🙂 .

  • Over-excitement of NMDA Receptors – What the what? These receptors are like an “on and off” switch for your cells.

-Artificial sweeteners like aspartme and MSG, as well as environmental toxins, infections, allergens, and stress can trigger an overexcited state in the cells.

– This state stimulates the NMDA receptors to flood the cells with too much calcium and causes a cascade of signals that produce free radicals(ROS), damage the mitochondria, and lead to their demise.

  • Pollutants, chemicals, cigarettes, and alcohol – These all can cause increased ROS production(The UltraMind Solution – a great book).
  • Medications – The list of medications that interfere with proper mitochondria function is quite lengthy.  Therefore,

I HIGHLY recommend you open this page: DRUGS WITH MITOCHONDRIAL TOXICITY and use “Ctrl+F” on your keyboard to search for drugs that you might be consuming.


 Congratulations!

You made it through the tough part.

Now you can relax.

Go ahead, take a deep breath.

Feeling better now?   Good.

That’s what I wanted to hear.

Let’s continue…


Press “Play” to be taken on a journey narrated by yours truly.

https://remedyrising.com/wp-content/uploads/2015/12/FINALMITO-MP.mp3

As you can see, the odds are stacked against us.

Despite the constant daily assaults each and every single cell fights to survive.

Your cells fight to survive despite the fact that you keep shoveling garbage down your throat and clouding your cells with noxious cigarette fumes.

Your cells fight to survive despite your aptitude for severe sendentarism and total disregard for your current condition.

Your cells fight to survive… Why don’t YOU join them in this fight?

This war is happening right now inside of you.

You need to be fighting every day if you wish to come out on top.

Join your cellular comrades in this brutal war and feel the satisfaction in declaring victory with each passing day.

If you haven’t been fighting in this battle, then there is no better time to start than NOW.

Neglecting to do so goes against the natural order of life, and in case you forgot what that is – it’s SURVIVAL.

If you aren’t fighting, then you are dying.

If you aren’t trying, then your life is winding-

down.  The hands on your clock tick and tock-

faster and faster. Until your time is up, and your body turns Casper.

Your body is a tight-knit group of cells that miraculously work together to keep you alive and well.

Why wouldn’t you help them win this fight?

Be a part of your battalion of cells and take care of the only fucking body you will ever have, and BE DAMN PROUD of your accomplishments.

This is a once in a lifetime opportunity.

Don’t stand by and watch your life fade to dust.

Grab life by the horns, before you rust.

But maybe… I’m being too harsh…

Maybe you weren’t aware of the compounding damage that these factors have on your body.

Well,

NOW YOU ARE.

So, any further decisions to neglect these risks…

To neglect your OBLIGATION as a human being…

Means that you are willfully and knowingly killing yourself.

Slowly, but surely you will be greeting death.

Sooner rather than later…

And that’s the cold, hard truth.

Now that you KNOW BETTER, I hope you take the action to DO BETTER.

mitochondria atp

THE POWER IS YOURS.

The end.

Keep your eyes peeled for Part II.

And as always:

mitochondria atp

Stay Classy

 -Matt


Photos By: Sumetho, Cinema Blend, Nenetus, and Marin

Songs: Neal Acree- Nightsong and Thomas Bergersen – Cry

Filed Under: Beast, Lifestyle

7 Ways to Boost Nitric Oxide Naturally

May 18, 2015 by Matt 7 Comments

boost nitric oxide naturally

boost nitric oxide naturally

Before I tell you how to boost nitric oxide naturally, make sure you read “5 Reasons Why Nitric Oxide is Important.”

Ok, welcome back.

Boosting nitric oxide naturally can be a breeze, but in order to accurately gauge your nitric oxide levels I recommend using Berkely Nitric Oxide Test Strips.

So what is the easiest way to boost nitric oxide levels naturally?

1. Eat Foods that are High in Nitratesboost nitric oxide naturally

Nitrates are involved in nitric oxide production.

Nitrates work like this:  while you chew nitrate rich food in your mouth, friendly bacteria breaks it down into nitrite.

Then, you swallow the nitrite where it is converted into nitric oxide by the acidic environment in the gut(S,S,S,S).

Just another reason why it is important to have optimal gut health!

Since this nitric oxide pathway is dependent on bacteria, you should avoid anti-bacterial mouthwash like the plague.

  • This study shows that using mouthwash completely eliminated the effects of dietary nitrates.

Which foods are high in nitrates?

  1. Arugula lettuce is the absolute best source.
  2. Beetroot juice is in second with half as many nitrates as Arugula.
  3. Then it’s your typical vegetables:  carrots, celery, iceberg, romaine, spinach, kale, chard, etc.
  • Click here for a more in-depth chart of nitrate rich foods.

Why else are nitrates/nitrites beneficial?

According to this study, nitrite even performs as a signalling molecule of gene expression.

  • “We further find that nitrite readily affects cyclic GMP production, cytochrome P450 activities, and heat shock protein 70 and heme oxygenase-1 expression in a variety of tissues.”
  • This is a substantial discovery.  Things that change gene expression fall under the research of epigenetics.  Epigenetics are the future of health.

Click here for more information about nitrates and nitrites.

2. ExerciseBoost nitric oxide naturally

We all know that exercise is good for the body.  As it turns out, exercise is also a great way to boost nitric oxide levels.

It isn’t just weight-lifting either.  All forms of exercise increase nitric oxide levels: walking, running, climbing, biking, weight-lifting…everything(S,S,S,S,S)!   

In fact, this study shows that exercise boosts levels of the enzymes that create nitric oxide, and that these enzymes remain elevated up to a week later!

So NO excuses people.  Be active and stay attractive.

boost nitric oxide naturally3. Sunlight

Unless you’ve been living under a rock, then you’ve surely heard of the importance of Sunlight and Vitamin D.

What you probably don’t know is that sunlight is also responsible for triggering the production of Nitric Oxide.

How does sunlight increase nitric oxide?

Well, your skin stores nitric oxide metabolites(nitrate/nitrite).  When UV rays from the sun touch your skin they change these metabolites into the more active form – nitric oxide – which is then released into your bloodstream(S).

“Sun exposure can improve health and even prolong life, because the benefits of reducing blood pressure, cutting heart attacks and strokes, far outweigh the risk of getting skin cancer(S).”

So sunlight raises levels of the all-important vitamin d, increases the amazing nitric oxide, and makes me tan?  Say no more.

boost nitric oxide naturally

4. L-Citrulline

Citrulline is an amino acid that is naturally found in watermelon.  It also happens to significantly raise nitric oxide, even more so than l-arginine.

The reason for this is that l-citrulline is better absorbed by the gut.

Because of this fact, l-citrulline is better at raising levels of l-arginine than arginine itself!

  • It is able to raise arginine levels through the arginine/ornithine/citrulline cycle(S).

Raising plasma arginine levels is important because arginine is directly used by Nitric Oxide Synthases(NOS) to produce Nitric Oxide.

How do I recommend getting more citrulline in your diet?

The best way to consume adequate citrulline is through supplementation.

You could try eating watermelons all day, but that would be a huge waste of time…then again, I sure love me some watermelon.

These guys have the right idea:

 Bulk Supplements Pure L-Citrulline DL-Malate is the best way to consume citrulline.

  • For dosing, it is acceptable to use between 3,000mg – 8,000mg per day – with or without meals.

boost nitric oxide naturally5. Niacin

Being one of the 80 essential human nutrients, Niacin(vitamin b3) is very important.

Niacin has numerous benefits, but to stay on topic:  niacin is beneficial for its ability to raise good HDL cholesterol levels, while lowering bad LDL cholesterol.

This study shows that the niacin-induced increase in HDL resulted in higher levels of Nitric Oxide Synthase expression in endothelial cells.

In other words:

Niacin ⇒ More HDL ⇒ More Nitric Oxide Synthase  ⇒ More Nitric Oxide.

The dosage for Niacin varies greatly, but I recommend starting off with a low amount like Carlson Lab’s 50 mg Niacin.

  • This way you can work up to a higher dose, while minimizing the annoying “niacin flush” that most of us are familiar with.
  • Low-dose niacin(50mg) is still effective at raising HDL levels(S).

boost nitric oxide naturally

6. Ginseng

Behold, the almighty ginseng.

Ginseng belongs to a powerful class of plants known as “adaptogenic herbs.”

Ginseng is very popular, and even the great Bruce Lee was known to consume it(Source: “The Art of Expressing the Human Body“).

I love Bruce Lee, so don’t get me started on him.

Anyways there are many different kinds of ginseng, but the one we care about is very specific.

  • Panax Ginseng, Korean Ginseng, and Red Ginseng are all names for the type we want.

How does Ginseng boost Nitric Oxide?

Ginseng directly stimulates Nitric Oxide Synthase, and as I’ve said before:  More Nitric Oxide Synthase activity ⇒ More NO.

  • It is believed that the ginsenosides in ginseng are responsible for increasing Nitric Oxide Synthase activity(S,S).

There is also some evidence that ginseng can raise testosterone levels…but whether or not that is true, I think it is still worth it for the nitric oxide boost alone(S,S).

Since ginseng is such a popular herb, there are many products to choose from; however, according to Consumer Labs, most of them don’t quite live up to their claims.

Therefore, it is recommended to stick with a high-potency brand that did pass their test.

One of these trusted brands is Solgar Full Potency Korean Ginseng.    Try it, you won’t be disappointed.

boost nitric oxide naturally

7. Nitroxyl

If you are like me, then you likely don’t want to take a bunch of different supplements and you’d rather just take one that “has them all.”

Well, Nitroxyl is just that.

Nitroxyl is the most comprehensive nitric oxide boosting formulation I have seen to-date!

On top of that, they don’t hide behind a”proprietary blend” – which I discussed the dangers of in “Is Cellucor C4 Preworkout Safe?”

What is in Nitroxyl? 

  • Vitamin C 8.4mg
  • L-citrulline 250mg
  • Hawthorn Berry Powder 150mg
  • Beet Root Powder 100mg
  • Alpha GPC 25mg
  • N-Acetyl L-Carnitine 25mg
  • Pomegranate Fruit Extract 20mg
  • Theobromine(from Cocoa Powder) 20mg
  • Vinpocetine 10mg
  • Huperzine A 50mcg

All of these ingredients are proven to work synergistically to raise Nitric Oxide levels in the body.  You’ll notice that some ingredients are even ones that I mentioned in this article.

Nitroxyl is your one stop shop for nitric oxide boosting compounds.  Hop on or get left behind.

NOTE:  The only competition Nitroxyl has is Neo40.  Neo40 seems to be marketed towards the 40+ year old crowd, under the assumption that older people have poor functioning nitric oxide pathways.

Even though Neo40 will also work, it is much more expensive when compared to Nitroxyl.  It also has less ingredients and hides behind a proprietary blend.  However, the cool thing about Neo40 is that it is sold in the form of lozenges which are designed to dissolve in the mouth.  As we learned earlier, food-based nitric oxide production begins in the mouth.

The moral of the story is that you can try either – they both will work.  However, Nitroxyl is by-far the better bang for your buck.


That concludes the “7 Ways to Boost Nitric Oxide Naturally.”

It should be noted that this list is by no means complete and it is only designed to help you get started on your path to boosting nitric oxide naturally.

Remember to test your nitric oxide levels with Berkely’s Nitric Oxide Test Strips.

PEACE!

-Matt

 Photos by: Domdeen, Arztsamui, Naito8, and Keira

Filed Under: Beast, Diet, Exercise, Food, Lifestyle

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