What is Resveratrol

Resveratrol (trans-resveratrol) is a phytoalexin produced naturally by several plants when under attack by pathogens such as bacteria or fungi. Resveratrol has also been produced by chemical synthesis^[1] and is sold as a nutritional supplement derived primarily from Japanese knotweed. In mouse and rat experiments, anti-cancer, anti-inflammatory, blood-sugar-lowering and other beneficial cardiovascular effects of resveratrol have been reported. Most of these results have yet to be replicated in humans. In the only positive human trial, extremely high doses (3–5 g) of resveratrol in a proprietary formulation have been necessary to significantly lower blood sugar.^[2] Resveratrol is found in the skin of red grapes and is a constituent of red wine, but apparently not in sufficient amounts to explain the French paradox. Experiments have shown that resveratrol treatment extended the life of fruit flies, nematode worms and short-lived fish but it did not increase the life span of mice.

What is Phosphatidylserine and how will it help with lowering my cortisol levels?

Phosphatidylserine has been demonstrated to speed up recovery, prevent muscle soreness, improve well-being, and might possess ergogenic properties in athletes involved in cycling, weight training and endurance running. Soy-PS, in a dose dependent manner (400 mg), has been reported to be an effective supplement for combating exercise-induced stress by blunting the exercise-induced increase in cortisol levels.^[3] PS supplementation promotes a desirable hormonal balance for athletes and might attenuate the physiological deterioration that accompanies overtraining and/or overstretching.^[4] In recent studies, PS has been shown to enhance mood in a cohort of young people during mental stress and to improve accuracy during tee-off by increasing the stress resistance of golfers.^[5]

Can Exercise Boost Your Brain, Make You Smarter? - ABC News

Can Exercise Boost Your Brain, Make You Smarter? - ABC News

What you do right before you go to bed can effect your results PART 2 (Supplementation)

In part one we determined that we want to maximize growth hormone and testosterone while we sleep while minimizing the effects of insulin and cortisol. I will recommend a few supplements that will help with both.

1. L-Glutamine: L- Glutamine is the most abundant amino acid found in muscle tissue. L-Glutamine helps with muscle repair and recovery, helps with your immunity, is good for your digestive system, and boosts growth hormone levels! I recommend 5 grams one hour before bed.

2.L-Arginine: L- Arginine helps boost nitric oxide levels which leads to greater blood flow and nutrient transport as well as increases protein synthesis. Taken before bed L- Arginine can boost growth hormone levels. I recommend 5-10 grams one hour or so before bed.

3. Melatonin: This is a natural hormone produced by the brain. Research indicates it can intensify REM sleep and boost growth hormone levels. I recommend 2-5mg right before bed and I like the subligual kind the best

4. ZMA: ZMA is a combination of Zinc, Magnesium, and vitamin b6 that has been found to impact athletic performance and boost testosterone levels naturally. There are a few brands out there with this name...take the recommended dose 45 min or so before bed

5. Tribulus Terrestris: Tribulus is an herb that has been shown to increase testosterone levels naturally. I like the Apex brand Methoxybolic...

6. Phosphatidylserine (PS): is a phospholipid that is derived mainly from soy lecithin. Research shows that (PS) may be a powerful cortisol-suppressing agent. Take 400 mg about 30 min before bed

7. Rhodiola rosea: is an adaptogenic herb which will help suppress high cortisol levels...I recommend taking 500 mg or so before bed.

8. Antioxidants: will help the body recover and prevent oxidation of cells by free radicals. I like My Hero from Topform and take one dose before bed.

There are a lot of supplements to take before you go to bed but if you really understand the importance of what goes on in your body while you sleep you will not think otherwise to take them! Always get at least 7 hours of good sleep!

What you do right before you go to bed can effect your results! PART 1

Pre-Bedtime nutrition is a very important part of changing your body composition. It is important to take / eat certain "key" nutrients before bedtime to optimize muscle building and fat burning, and to lower muscle breakdown during sleep. How will pre bedtime nutrition help with your goal of being lean and losing fat? First you need to maximize (and minimize) key hormones, specifically increase growth hormone and testosterone levels, while lowering insulin and cortisol levels. Next the body needs plenty of amino acids available for protein synthesis caused by growth hormone and testosterone release during sleep. Hydration before bedtime is necessary so all the nutrients are used effectively and muscle cells can function optimally. Finally, you need an array of vitamins, minerals, and antioxidants to neutralize free radicals(which can interfere with recovery and repair during sleep) and provide key enzyme co-factors to support proper protein synthesis and muscle growth. I am going to recommend a few easy tips and supplements to take before bed that can help you break any plateau you may be experiencing. I will do that in "Part 2 of what you can do before bed can effect your results!"

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Quinoa

Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%), making it a healthful choice for vegetarians and vegans. Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source.^[4] It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.

Quinoa can be prepared just like rice. I like to cook mine in a rice cooker... so if you are sick of brownrice, give it a try...I just purchased some from Costco!