Alpha-GPC – Everything You Need To Know

Alpha-GPC – Everything You Need To Know

α-GPC (also referred to as Choline alphoscerate or L-alpha-glycerylphosphorylcholine) is a natural choline compound found in the brain. It is considered a parasympathetic agent and is commonly taken as a supplement for its potential cognitive and performance-enhancing effects. Cognition When ingested, it is easily absorbed and crosses the blood-brain barrier which is then metabolized into choline. Choline is a precursor to the neurotransmitter, acetylcholine, which facilitates learning, memory, and focus. Neurodegenerative Disease Most of the research in humans regarding its effect on cognition is on those with neurodegenerative diseases or some degree of cognitive decline. A 2023 systematic review on…
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Arginine Alpha-Ketoglutarate (AAKG) – Is it Worth Taking?

Arginine Alpha-Ketoglutarate (AAKG) – Is it Worth Taking?

Arginine alpha-ketoglutarate (AAKG) is a supplement that combines the amino acid arginine with alpha-ketoglutarate (AKG). Arginine is an amino acid that plays an important role in the urea cycle and is involved in nitric oxide production, which is what it is known for in the performance space. On its own though, the absorption of arginine is quite low. AKG plays a role in metabolism by regulating energy production through the Krebs cycle, the process through which cells generate energy in the form of ATP. By combining arginine with alpha-ketoglutarate, the aim is to potentially enhance the delivery of arginine to…
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Is Coffee Good or Bad for Health?

Is Coffee Good or Bad for Health?

Coffee is one of the most consumed beverages and psychoactive substances in the world. Therefore, it's important to explore its specific ingredients, their impact on health, and the overall association between consumption on health outcomes and if there are any potential drawbacks. Ingredients Coffee consists of many compounds, and its composition varies depending on factors such as the specific bean, roasting and storage methods.  Coffee contains caffeine, with about ~80mg caffeine in each shot on average, however this varies significantly. It is a rich source of antioxidants, containing a high amount of certain polyphenols.  In the research, coffee is actually…
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Butyrate: Everything You Need To Know

Butyrate: Everything You Need To Know

Butyrate is one of the three primary short-chain fatty acids (SCFA), alongside acetate and propionate that is produced in our gut. This tiny molecule has been shown to have far-reaching effects, from supporting gut health to lowering inflammation. Dietary Sources Butyrate actually comes from the Latin word 'butyrum', which means butter. Butter contains 3-4% butyric acid, making it the richest dietary source of butyrate. Despite this, most of this SCFA is produced by gut bacteria when dietary fibre is ingested. Therefore, to increase butyrate production you should consume a variety of fruits, vegetables, legumes, whole grains, and nuts/seeds. Aim for…
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Nutrition of Rheumatoid Arthritis: What Actually Matters?

Nutrition of Rheumatoid Arthritis: What Actually Matters?

Arthritis is characterized by inflammation of the joints. Rheumatoid arthritis (RA), differs from Osteoarthritis (OA) in that it is caused by an autoimmune reaction where the immune system attacks the lining surrounding the joints. This results in inflammation, pain, swelling, and potential joint damage over time. It mainly affects the joints, but it can also affect other parts of the body. Other symptoms include red, puffy hands, fatigue, loss of appetite, fever, and hard bumps under the skin near joints. RA affects about 1% of the population and although the cause is not well understood, it seems to involve environmental,…
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DEXA vs InBody vs Skinfolds

DEXA vs InBody vs Skinfolds

Dual-Energy X-Ray Absorptiometry (DEXA), InBody, and skinfold measurements are all methods used to assess body composition, which refers to the proportion of fat, muscle, bone, and other tissues in the body. Each approach brings its own advantages and complexities, catering to a diverse range of needs and objectives. Whether you're an athlete aiming for peak performance, a healthcare professional tracking patient health, or an individual embarking on a fitness journey, the choice of the right method can significantly impact the accuracy and usefulness of the information you gather. DEXA The DEXA is often referred to as the gold standard method…
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Nutrition for Increasing Testosterone

Nutrition for Increasing Testosterone

Testosterone is a vital hormone for both men and women, although it is commonly associated with male health. It is crucial to our well-being and plays a role in aspects such as muscle growth, bone density, libido, and overall vitality. While there are numerous factors that influence testosterone levels, nutrition is one area that can significantly impact its production and maintenance. Dietary Fats Testosterone is synthesized from cholesterol in the Leydig cells of the testes. Since dietary fats are required to make cholesterol, these act as necessary building blocks for the body to produce testosterone. Studies comparing diets with 20%…
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