5 Facts About Turmeric That Will Get You Fit

I want you to be the healthiest, happiest *you* you can be! If you regularly ramp up your workouts by increasing the amount of weight you lift (10% every week is a good rule of thumb), if you run faster or longer, or even if you just try a new type of exercise, you're probably going to feel pretty sore. The faster the soreness subsides, the better. While rest days are absolutely mandatory for fitness gains, you're going to get better results in the gym if you're able to take fewer rest days.

Studies show that turmeric supplementation likely reduces pain associated with delayed onset muscle soreness, or DOMS. DOMS is caused mostly by inflammation. I reviewed the literature for research on the efficacy of curcumin vs. turmeric for inflammation due to DOMS and other inflammatory disorders, like arthritis and inflammatory bowel disease. It's my opinion that Dr. Weil's 2010 recommendation is still valid. Read on and get un-swole... ;)

1.     Weil believes whole turmeric is more effective than isolated curcumin for inflammatory disorders, i.e. arthritis, tendonitis, and autoimmune conditions.

2.     Take 400 to 600 milligrams of turmeric extract 3 times per day OR as directed on the product label.

3.     Look for products standardized for 95% curcuminoids.

4.     Ensure the supplement contains black pepper extract or piperine OR if you're cooking with turmeric, add black pepper to the food.

5.     It’s a good idea to talk to your doctor before taking any new supplement. Don’t use turmeric if you have gallstones or bile duct dysfunction. If you're pregnant, don’t use turmeric without your doctor's approval. High doses of turmeric can act as a blood thinner so talk to your doctor if you're taking anticoagulants or if you're having surgery.

Oh, one last thing, and this is important. As with all supplements, I recommend choosing those with the USP Verified Mark whenever possible. For more information on USP check out http://www.usp.org/about-usp

References:  www.drweil.com
                     www.ncbi.nlm.nih.gov/pubmed/28178024
                     www.link.springer.com/article

Cheap, Easy Fat-Burning Hack That WORKS

What if you could burn more fat every time you work out? It just makes sense to maximize the time, effort, discipline...not to mention the extra laundry you're doing!  

 
It turns out you don't have to spend a fortune on pre-workout supplements, which are full of artificial crap anyway. All you need is...COFFEE! It's a simple, cheap hack if you make your own. You just need to have the right amount (200 mg caffeine TOTAL) at the right time (about 45 minutes before exercise).

How does it work? Caffeine basically makes working out less miserable. It delays fatigue, enhances endurance, and reduces your perception of muscle pain. Oh, and it mobilizes fat stores by slowing down the breakdown of muscle glycogen, which means you're burning a higher percentage of fat calories when you're training.

 
Just do me a favor before you try this out...talk to your doctor if you're pregnant or planning to have a baby, if you have high blood pressure, heart rhythm problems, osteoporosis, fibrocystic breasts, or any health condition, or if you think you're sensitive to caffeine. From my research, you really shouldn't exceed 400 mg of caffeine per day. If you keep it at 400 mg or below, you're most likely going to reap the benefits of caffeine without the bad side effects.

Reference:  https://examine.com/supplements/caffeine