Creatine is one of the most studied and used supplements there are, both for lean muscle gain, energy, endurance and recovery, but also for reaction time, cognitive health and focus, affecting the brain, nervous system, heart and much more.

It’s used by athletes for more explosive power: sprinting, heavy lifting and intense exercise.

It allows for greater endurance in training, more reps per set before fatigue sets in, faster recovery between sets or sprints and can help lengthen workouts and exercise time.

It also helps with lean muscle creation, reduced muscle damage and even helps maintain lean muscle during calorie restriction or fasting — without breaking the fast.

And it adds fullness and denseness to our muscles.

But it does more than this. Just as it supports muscle, it also supports the neurons that make up our brain and nervous system, supporting focus, cognition and mental fatigue, and many people take it solely for this.

Due to this it helps with reaction time, memory and exhaustion.

It also helps with aging, helping prevent muscle loss as we get older, supporting bone density and improving overall cellular energy levels, as energy failure is central to nerve degeneration.

And for vegans and vegetarians it’s a must as creatine comes almost exclusively from meats, not plant sources. 

So if we’re not eating meats we have to rely solely on creatine being created inside our body, which happens at lower levels due to lower amounts of amino acids received from plant foods.

This can lead to lower energy levels, less muscle mass, mental fatigue and stress.

As creatine is vegan, vegans and vegetarians supplementing with it can experience some of the most noticeable benefits both in energy and muscle, as well as focus and stress levels.

So that’s what it does and what it affects.

But what is it, how does it work and, most importantly, how can you use it to help you?

Water retention is swelling in some part of the body, usually the feet and ankles, caused by large accumulations of fluid in the spaces between the body’s cells or in the blood vessels.

But it’s a symptom of something, not a condition in its own right.

And, while it can be caused by specific physical conditions of the kidneys, heart or circulatory system, most cases are actually due to lifestyles or diet, and they’re pretty easy to fix.

But there are many things that can cause this, so let’s jump in and see how this all works so you know what to do to help you.

Anyone who works out, runs, bikes or does any type of intense exercise, knows about DOMS — Delayed Onset Muscle Soreness.

This is the soreness you feel not right after a workout or exercise, but 24-48 hours later.

At one point it was thought this was caused by lactic acid build up, but this isn’t the case.

(Lactic acid is an acid that starts to build up just before we reach our VO2 Max and can’t go any further in our exercise or workout.) But lactic acid actually helps you. Your body can metabolize it (burn it and use it as fuel).

So what really causes DOMS? And how can we prevent it or lessen it?

Let’s see.

When working out, training, or just going about our daily lives, optimal blood flow is very important.

It's necessary for the fullest recovery after exercise, high energy levels, performance, muscle building, and fat loss. Not to mention, overall health.

Poor blood flow even affects our mood.

It's how the nutrients, water, and oxygen needed for energy creation and cellular repair flow to our cells.

And how the toxins flow out.

If our blood flow is lower, our cells do not get these nutrients or oxygen fast enough and our energy levels go down during high intensity workouts, or in daily life.

This lowers endurance, slows recovery, muscle building, and fat loss significantly, and can leave us feeling exhausted, low energy, and even depressed.

Achieving healthy blood flow then is important for maximum results and maximum overall health.

Did you know that whey protein powder spikes insulin levels, building as much body fat as sugar in many cases?

Insulin is the hormone responsible for shuttling sugar (glucose) to our cells.

But, when our cells can’t take any more sugar, then it attaches the glucose to fatty acids to create body fat. This is how body fat is created.

And, while insulin is present in the blood stream, fat loss cannot occur.

Now, normally sugar is what causes insulin to be released. But whey is unique among proteins in that it can cause as much or more insulin to be released than sugar can.

This is one of the biggest reasons that we build so much excess body fat along with muscle when bulking — because we’re also taking whey.

And it’s what causes our cuts to take so long.

Because, even when we cut calories and cut down on carbs, if we’re still taking high levels of whey, then to a large degree the whey is causing new fat creation.

And, at the same time, it’s also preventing fat loss.

All because of the high levels of insulin it stimulates.

But why is this and how does this work?

Let’s dive in.

There is a lot of debate today about how much protein is too much.

And this includes what causes protein toxicity, something that overloads our kidneys and liver, affecting our overall health, and which can be more severe with those who already have issues with their kidneys, liver and insulin levels.

It’s basically consuming more protein than our body can use at the time.

But that’s a very general description, and doesn’t help us to determine how much is too much, or even tell us how this happens.

Saying: “You’re eating too much protein,” is both too general, but also incorrect.

Too much of which type of protein? Because different proteins, consumed in large amounts, cause different effects.

To understand protein toxicity, what causes it, and ensure we aren’t consuming too much protein, we need to take a step backwards.

Because with anything that doesn’t seem to have a direct answer, there is some missing piece of information.

And in this case it’s a big one: there is no such thing as protein toxicity.

You see, our body doesn’t use the protein we eat.

It uses the building blocks that make up the protein, the amino acids.

And unless we look at these, we don’t actually know what protein toxicity is or what causes it, and we don’t know how much protein is too much.

Because what we’re talking about when we say Protein Toxicity is actually Amino Acid Toxicity.

It doesn’t come from eating too much protein, it comes from eating too much of the wrong kinds of proteins that contain too many of the wrong amino acids.

And that can cause real issues.

Let’s dive in.

Today we want to walk you through a day in the life of someone using PerfectAmino and other BodyHealth Products to build more lean muscle, while slimming down, showing when and how they're taken for best results.

And not just that, what other actions do they take during the day? What exercises do they do and when? What foods do they eat and when? (And we include recipes.) How do they get maximum sleep for recovery?

All of these points are important.

We have the PerfectAmino Usage Guide, which provides a high level description of how to take PerfectAmino depending on your goals, and which covers all the main questions.

But in this article we’re going to dive into the details, along with the proper diet and key actions to take during the day to maximize lean muscle building while slimming down as covered in the Lean Body/Lean Bulk Protocol.

We’ve all seen energy drinks advertised on social media, by influencers, and even by athletes.

And the number of people drinking these on an almost daily basis has been growing for years.

But the effect these energy drinks, as well as high levels of coffee have on our bodies, our health, our sleep, our stress levels, our mood, our hormones, and our ability to lose body fat and gain lean muscle is much more than most people think.

These energy drinks have high amounts of caffeine, sugars, and processed sugars, often under the guise of several different ingredients so you don’t see quite how much is in there.

While they may list 160 mg of caffeine as an ingredient, other ingredients listed supply even more caffeine and other types of stimulants.

How much stimulant is actually in them? I don’t know. But much more than anyone needs, especially when they’ve usually already had a couple cups of coffee in the morning.

And, while having one once, or very infrequently, may not be too bad, when continued over time, these can have a very significant impact on our long-term health, our aging, and our body’s ability to function at optimal levels.

Beyond this, many people who drink these are in their teens or twenties, when their bodies are still developing and growing, and the damage they do here can be far worse, leading to acute or even chronic health issues in the future.

This may seem small, but due to their prevalence and availability now, it’s very important.

In this article we cover how this works, and even go into the sleep/wake cycle, what occurs there, and how this affects it.

Cortisol is one of the most important hormones in our body. It’s been called the “stress” hormone because it’s released during moments of stress.

But it’s also the hormone that wakes us up in the morning, that starts the healing process in our body after any injury or workout, and that provides us with energy and mental focus when we’re “running low.”

But unfortunately, when cortisol levels go too high, it becomes something else.

It can cause muscle loss and prevent muscle gain, cause fat storage and prevent fat loss even when we’re exercising, cause low energy levels, cause us to feel stressed, cause poor sleep, and even slow or prevent healing and recovery.

If you have trouble with any of the above, it’s likely that higher than normal cortisol levels play a part.

But that’s when it’s too high. And, unfortunately, for many people in society today, it already is too high.

So let’s dive in and see what cortisol is, how it works and how we can balance our levels.

This is the first issue in a series on Extreme Athletes, those who push themselves to the max to achieve their goals and, possibly, greatness.

But, while the information in this series applies very strictly to extreme athletes, it applies just as much to anyone else trying to achieve peak performance for themselves in fitness and athletics, while staying healthy overall.

Also, while we will cover points individual to specific sports, most of the information is applicable to all sports and performance, energy, and recovery as a whole.

In this first article we’ll start with one of the key, over-riding aspects to maximize not only the ability and performance of an elite athlete, but of anyone.

Because, when you put your body through as much stress and pressure as an athlete does, every one of your organs, muscles, nerves, bones, hormones, etc., all play a part.

And, while any weak links will bring down the rest, improving any weak spots in health will help increase the energy production and performance of the overall.

Did you know low levels of thyroid can bring on not only low energy and weight gain, but also contribute to depression and brain fog?

This can make thinking, problem-solving, and just coping with the everyday stresses of life much harder.

With the rise in hormone-blocking toxins in our environment, processed foods and processed sugars, and the low amount of protein most of us consume, low thyroid is affecting more and more people, especially among women and the elderly.

But there’s one more thing affecting this — low magnesium. Magnesium is necessary for thyroid to be produced inside the body. Yet it’s being processed out of our foods more and more every year, until more than half the people in the US are now magnesium deficient.

In this article we dive into what thyroid is, how low thyroid occurs, how it affects our mood, energy levels, mental alertness, and our ability to think and cope with the problems of everyday life and what we can do to raise it.

There is a lot going around right now about whether it’s better to eat meat or go on a vegan diet.

And there are many proponents of each, quite passionate, providing many different reasons why one is better than the other.

Unfortunately, they often contradict each other.

Some say meat causes an inflammatory response in the body, and can lead to weight gain or protein toxicity. That it’s bad for cardiovascular health and can raise cholesterol levels. And that it doesn’t contain fiber and other important vitamins and antioxidants.

Others say a pure vegan diet doesn’t provide all the nutrients present in meats such as b12 and other key vitamins, or iron, and that it leaves many people protein deficient due to lower levels of protein in plants, leading to lower strength and immune function.

But for each reason put forth as to why one is bad, someone else holds up an example to show how it isn’t true.

And, of course, there is also the moral aspect, which is personal to each individual.

But on a straight scientific basis, how is it that we do not have a definitive, agreed upon answer as to whether we should eat mostly meats or mostly plants?

And why is it that some people do better on meats, without reactions, and others on a plant-based diet?

Well, with all of our ability to test and watch the various reactions within the body at the cellular level, it would seem pretty easy to find out.

So let’s dive in and see if we can answer this question for you.