We’ve gotta stop starving our athletes Part II

NOTE: All new posts are now over at M2PerformanceNutrition.com/blog

I didn’t really intend to make this a two-part series, but there was such an overwhelming response to the first post, that I felt as though it deserved a follow up.  Part 1 dealt with the obvious situations where people very clearly are not eating enough food to sustain basic physiology, never mind high level performance and body composition. Every case is unique and not everyone is going to respond like Bri or Casey did.  Nor is every case as obvious…

The non-obvious, under fed athlete

Sadly, I do see many clients come from nutrition programs that are under-feeding them by 30-50% of what they actually need to be eating, but most situations are not that extreme.  Instead, in a lot of cases their macros would seem pretty darn high compared to what an average person eats.

With permission, I want to tell you Mia’s story.  Mia came to me several months ago looking to take her performance to a higher level.  She is a top-level Crossfit athlete that lives in Dubai and competes in the Meridian Regional.  Before contacting me, Mia had worked with another coaching service that had done a solid job of increasing macros from not nearly enough to about 160P-75F-300C (2515 calories).  As Mia said in her own words, she had great results with these changes!

This is great work… Increasing her calories (NOT WITH ME) made huge benefits over 12 months

Mia is 169 cms (5’5’’) and came to me about two months ago weighing between 68-69 kilos (~150-152 lbs). She is a very dedicated person and I can tell you that she probably stuck to her former macros better than most would. I can also tell you that she trains quite hard, on average between 4-5 hours a day and spends the rest of her time coaching other athletes, so she’s always on the move.  There were no OBVIOUS red flags that she was headed in the wrong direction other than waking up a few more times per night than we’d like, but even that wasn’t out of control.

Small changes, big results

Mia looked FANTASTIC before we started working together and was a Regional level athlete… so there can’t be much wrong here, right?? Well… just because something seems reasonable, doesn’t mean we can’t be doing better.  I think most people under-estimate the amount of work that elite level athletes can do is 4-5 hours.  CONSERVATIVELY Mia’s basal metabolic rate is probably in the 1600-1800 range. With 4-5 hours of training we can also CONSERVATIVELY estimate she was probably burning another 200 calories per hour of training (and probably more).

NOTE: keep in mind that Mia can probably hold an 800 calorie per hour row pace VERY easily… so any aerobic work drastically increases the total caloric output.

Put these two numbers together and you can see that she’s probably needing somewhere between 2600-2800 calories per day and maybe more.  Not wanting to completely freak her out, I started her with 2676 calories with a 149P/72F/360C split about 2 months back and then recently bumped her up to 149P/72F/400C (2836 cals) in the last couple of weeks.  Thats’s about a 12% change… not a big deal, right? Here’s the results.

Just a little change in her macros, and in 2 months we see a huge benefit… and not just in the mirror.

In that time frame, Mia’s more or less stayed right around 68 kilos, but she looks considerably leaner.  Her performance, which was always amazing, seems to be headed in the right direction as well.  Mia’s incredibly strong with Olympic lifts that challenge 90% of men in Crossfit.  However, she’s still seen gains in that department with a recent clean and jerk PR (happier Central Nervous System!!!). She’s also seeing BIG improvements in endurance and gymnastics movement as well, PR’ing both her 3K and muscle ups recently. Most importantly, Mia FEELS better with more overall energy, better recovery between sessions and less overall fatigue at the end of the day.

You rock Mia… very happy to have you on-board.  Thank you for letting me share your story.

Not everyone’s going to respond the same way

If everyone responded the same way that Mia, Bri and Casey did, I’d either be out of a job or rich AF and on an island somewhere.  The reality of the situation is that most people are going to take longer to get to the body composition goal than they want to.  I recognize that sharing this “instant” success stories probably doesn’t help people that are struggling to see the same progress.


To explain why someone people struggle even when we fix their diet, I need to dive into some science.  Sorry.

There are a good number of consequences that can occur when we train really hard and under-eat (specifically on carbohydrates) resulting in increased stress levels.  Decreased thyroid function, altered cortisol production, decreased testosterone production (yes, women make testosterone too), altered/suppressed immune function and muscle breakdown all are possible. A person in this state feels a little sluggish, might be irritable, has more frequent upper respiratory tract infections, more frequent nagging injuries and generally struggles to make progress.

I’ve touched on adrenal issues before with low carb, so I want to focus on the thyroid this time.  Our body produces a critical hormone called T3, which when active is responsible for maintaining an appropriate metabolism through the regulation of blood glucose levels.  A good way to tell if you’re low on T3 without an actual diagnosis is if you have a “cold” feeling even when your surroundings are at normal temperatures.  An important, often cited study called the “Vermont Study” found that T3 is sensitive to carbohydrate intake, and when you decrease your carbs too low, T3 levels typically drop as well.  What’s worse is that there’s another hormone called rT3 (r stands for reverse) that’s job is to inhibit the function of T3… and decreased carb intake is associated with higher levels or rT3.   Importantly, studies where calorie intake is controlled but carb intake is modified consistently show the same effects on T3 to the Vermont Study.

Ladies, I’ve got bad news for you.  All of the things we’ve just discussed seem to happen much more frequently in women, perhaps because of evolutionary biology causing women to have higher body fats to appropriately maintain pregnancies. Sadly, you have a 4X higher risk of developing a thyroid autoimmune disease that ends up blocking the function of the thyroid.  Once the immune system has recognized a “self” tissue as a threat and started a response against it, its really difficult to get it to stop.  That said, just throwing your hands in the air and stopping is NOT the answer.  While a number of autoimmune diseases seem to respond favorably to ketogenic or low carb diets, hashimoto’s thyroiditis seems to be a bit of the exception.  If it was me, I’d probably run a medium to high carb diet but mostly avoid gluten as there’s a strong correlation between Celiac’s and Hashimoto’s.

OK, all of this is great but it doesn’t fully explain why some people struggle to lose fat when they increase their carbohydrate intake.  There’s no great explanation, but genetic differences seem to be at play.  However, its still REALLY important to maintain that increased carbohydrate/calorie intake.  If for no other reason than improved overall health.

There is some evidence to suggest that supplementation can help push us in the right direction as well. There’s no need to reinvent the wheel, but if you’ve been struggling to get your body fat down despite eating a solid diet, I’d highly recommend checking out these two links which highlight the work of Dr. Bryan Walsh, a really great mind in this industry (see below).

DON’T GIVE UP! Remember that I’ve had clients take ONE TO TWO YEARS to restore the overall health and get the body composition, performance and health changes they want.  While that’s of course frustrating for both of us, the good news is that the changes we create will stick.  We didn’t use an unhealthy, non-sustainable approach that will ultimately lead to a yo-yo weight gain scenario.

Until next time,


Thyroid help


Adrenal help


Power Monkey Fitness Camp 8 review

NOTE: All new posts are over at M2PerformanceNutrition.com/blog

Last week, I had the privilege of attending the Power Monkey Fitness Camp down in Crossville, TN where I would be running a nutrition seminar on Tuesday night.  Power Monkey is known for having the world’s best coaches for a wide number of disciplines and while those coaches didn’t disappoint, its not the REAL reason that PMC is such a special experience.  Here’s my take on why this is the best athlete camp out there.

When I originally received the invitation from Dave Durante to come to camp, I was extremely excited.  First off, its not everyday you get to spend 5 days with some of the best minds in all of Crossfit.  Also, I absolutely love talking about nutrition and I knew that this would be an amazing chance to hopefully spread the word about what I think is a better way to do things (#carbs).

This pinata must never be destroyed… its too freaking cute.

I spent most of Sunday flying into Nashville, where I met a bunch of the campers at the airport before boarding a bus to Crossville.  More than 25% of the participants came from one of 14 countries, making it a truly international affair, which was obvious on the bus as you could pick up a few different languages.  Having never attended camp before, I think I had a bit of a “deer in the head lights” look about me when we finally arrived at camp, but  the other coaches were nice enough to show me where to go, where to stand during introductions, and more or less how not to make a huge fool of myself.   We played some fun ice breaker games and then watched Steve Gluckstein put on an absolute show on the trampoline. Its amazing to see what an incredible amount of hard work combined with some obvious talent can produce.


So the basic premise of the instructional side of camp is that there are 10 stations which the campers rotate through over the four days: Rings, Bars, Hand stands, Kettlebells, Aerobic capacity, Clean, Jerk, Snatch, Jump rope and Rowing.  EACH of these stations is led by one or two people that are at the absolute pinnacle of their discipline.  Layered on top of these stations is work from Dave Tilley and Dan Pope about how to make changes to your body so that you can more easily hit the positions being instructed, or to hit them with more strength and stability.  You can’t find that collection of coaching talent anywhere else and its a major part of what PMC so special.

As an example… on day 1, I spent a couple hours with Duke Van Vleet and Andy Timm, who have both spent a lifetime as elite level gymnasts.  They broke the movements for pulling and pushing into and out of a muscle up into small sections which allowed everyone to focus on moving efficiently instead of bleeding energy in 17 different directions during a workout.  I’ve been doing Crossfit for nearly a decade, and so I’ve heard almost every cue you can think of, but these guys just have a better eye than most.  By the end, strict and kipping muscle ups were feeling effortless, AND I managed to do a controlled negative through the muscle up transition point, something that hasn’t happened in the 6 years since I tore my pec (A small, but important, accomplishment for me). I won’t go through each station, but suffice it to say that what I experienced on the rings was replicated with every other coach for each movement.

April Lowe (M2 client!!) getting some pointers from Duke

Let me put it this way… both a 72 year old man named Gary and Games athlete and former elite gymnast Alec Smith said that they learned a ton from camp. If you can help two people from such different athletic starting points get better in 5 days, you’re doing a damn good job.

All that said, you can get pretty great coaching at other camps, hopefully even within your own gym.  What makes this experience so special is what happens AFTER the coaching sessions are done. Everything is geared towards a community and getting to know one another.  Meals are served at long tables, bunks have 4+ beds per room… its just like when you were a kid at summer camp! The atmosphere is perfectly built to bring people together quickly over the ~5 days that they’re there.  I get the impression people make long term friendships and stay in touch year round… which is pretty remarkable in my opinion.

Group 6! Nice enough to let me tag along all week long and compete with them on Friday

At night, nine time national champion Chad Vaughn (also the nicest guy ever), runs a set of campfire talks which could easily be renamed “Inspirational chats that might make you cry a little.”  Monday night we listened to Whitney Bozzer, a young woman that’s survived four bouts with cancer.  Her story is incredible and absolutely brought me to tears.  She’s a special woman and you can’t listen to her talk and not be affected by it.  Strength, determination, maybe a little stubbornness… its no wonder that Power Monkey has named a scholarship after her.  The second talk of that night was from Caroline Bond, winner of this year’s scholorship… more tears.  The next night we listened to Ron Ortiz and Linda Elstun, two masters Games athletes with incredible stories to tell of their own.  Finally Chad told his story about dealing with confidence issues and working hard enough to overcome them, followed by Dave telling the story of how Power Monkey came to be.  You can’t generate moments like these when everyone goes home to their hotels at the end of the night, but they’ll happen organically when you get people away from their computers, phones and televisions… and PMC does an incredible job at that aspect.

Whit and Caroline… two very special people

Also, the Friday night party is just legit… Tennessee apple moonshine for the win 🙂

What about the nutrition seminar you ask???

So Tuesday night comes and I’m definitely excited but also nervous. Luckily the crowd’s fantastic, tons of great questions and comments, and it goes over really well.  Anyone that’s heard me talk knows I try and have a lot of fun, go over some interesting science, but I also try to get at the emotional aspect of food as well. Why we view it the way we do, or why we let it “control” our actions and thoughts about ourselves.  When I first booked my trip, Dave and Sadie were nice enough to let me stay the whole week despite having my talk finish on the second night.  I wasn’t exactly sure that it would be useful other than for selfish reasons, BUT I’m really glad that I stuck around.  There’s some questions that you can ask in front of an audience and others that need to be had one on one.  Over the next three days I had close to a dozen conversations with campers that resulted in some outpouring of emotions (from them, but also me) about their relationship with food.

I’ve been doing this whole “nutrition coach” thing for a while now, but these chats were absolute eye openers for me.  Its easy to forget that while I talk about “food as fuel”, very few people are conditioned to think about it that way.  Most people, including elite level Games athletes, struggle with the concept even when shown how powerful eating appropriately can be.  What is scary is that ALL of the conversations we had involved some aspect of the “food is the enemy” mentality being engrained during the childhood years, and these effects were still affecting people’s behavior in their 20s, 30’s and 40’s.  I think its an important thing for both coaches and athletes/clients to remember… this is a LONG process.  While we talk about macros and micros… some people just need to start off by venting about their current situation.  Whether thats binge eating, purging, overall fear of food… whatever.  You’d be surprised how many people hold these emotions inside and tell themselves that they’re just being weak minded. “Coaching” these people has almost nothing to do with ratios of protein, carbs and fat, but simply just helping them to recognize that their struggles are NOT their fault.  We view alcoholism or drug abuse as a disease but… we don’t look at food that way for some reason, which I think is a mistake.

Coming back to the conversations, each of them admitted that it was the first time they’d had a conversation like that about their emotional connection to their diet and clearing the air kinda felt like getting the gorilla (pun intended) off their back.  For that reason alone, I’m glad I stayed past Tuesday night.

Anyway, I kinda got off topic there a little bit but I think it was worth it.  At the end of the day, Power Monkey camp was absolutely amazing and I hope I’m given the opportunity to speak at more camps in the future.   To Dave and Sadie, thank you for the opportunity, and to Jason Leydon, thank you for putting me up for the job.  Its not easy to put your reputation on the line by recommending someone for the job, hopefully I didn’t let you down bud!!


We’ve gotta stop starving our athletes

NOTE: ALL NEW POSTS ARE NOW AT M2PerformanceNutrition.com/blog

I’ve wanted to write this post for the longest time.  Life has been busy as hell, but with more and more people coming to me drastically under-eating, I’ve just about had enough  (I’m fired up in case you can’t tell)

Case study number 1– Bri Siegert

Bri came to me in the middle of June just asking for a macro plan to run on her own. She is a pretty damn high level crossfit athlete and trains like it with a routine of 6 days a week with 3-5 hours a day of work.  Thats a TON of volume.  So how much was she eating… well another company had given her 1356 calories  a day with a 104P/40F/145C split.  At that point, I basically said “No F-ing way are you doing this on your own, we’re gonna work together to fix this.”

So what are some of the effects of telling someone they can only eat 1356 calories a day on that training plan?

  • Fear of food groups–  “I did have fears of certain food groups. I KNEW I needed to eat more carbs, but doing Crossfit for the past couple of years paleo was engraved in my mind so I quit counting macros and was focusing more on quality of food for a long time. Following a very “whole 30” approach. It also stems back to my days in dance when all of my girl friends on my dance team would go on “diets” where we basically had a protein shake for breakfast, salad for lunch, and chicken and broccoli for dinner.”

LOOK, the Paleo approach is GREAT for a ton of people out there, including most of the clients that walk through your gyms doors.  It focuses on primarily eating a ton of veggies, fruits, meats, nuts and seeds. Fantastic… but not if you’re training for 4 hours a day.

  • Exhaustion- “Looking back on how I actually FELT at the time of eating this way , I was so dazed all the time. I felt so under recovered between workouts and after. I was over supplementing caffeine everyday to make up for it and then my sleep was affected BIG TIME. Most nights I averaged about 5.5-6 hours/night and would wake multiple times per night.”
  • Adrenal issues– Some of the most surefire signs that the adrenals are in trouble were obvious in this case.  Bri was getting dizzy throughout the day, some blurriness in her vision for no reason, mixing up words, and as she mentioned above, waking up multiple times through the night.  If you want to read more into this topic, check out Dr. Bryan Walsh, he really know his stuff WAY beyond most people in this field.

So what did we do?  First thing was I asked Bri to SIGNIFICANTLY bump all three of her macros up to a much more sustainable level.  From there, I just waited to see how she responded.  Over the next 3 months, Bri was getting hungrier and hungrier despite the fact that I was giving her more and more food.  At this point we’re up to about 1000 calories above where she was before (~25P/25F/50C split) and we’re not done yet.  She doesn’t feat the food anymore, and I’m not afraid to keep adding to her diet either.

I told her that those 5-6 hours a night of sleep were things of the past and that we needed to just ATTEMPT more sleep even if we were tossing and turning.  She might have hated me at first, but I also told her I needed a 2 minute cold shower before bed every night as well.  This is BY FAR the most effective sleep “supplement” that I know of and its totally free.  You just gotta want to sleep more than you don’t want to feel cold water.

We added some supplements to her routine as well, mostly focused around adrenal health, but moreso through modifying the immune system than cranking on the adrenals themselves.

The results:

  • Bri’s down about 6 lbs unintentionally.  It wasn’t the goal, but it happened despite adding nearly 1000 calories a day.  Her gymnastics ain’t mad 🙂
  • Too many PRs to mention here so lets focus on the quality of her workouts instead, “In the gym: We do multiple sessions per day and I now bounce back and am ready to go for round two within the hour. My metcon times and gymnastics have gotten way better and my strength has not gone down even though I am several pounds lighter.”

    Bri and her partner on top of the podium at a local competition. She should probably get used to standing on podiums 🙂
  • Life outside of the gym: “I now average 7-8 hours of sleep now and I usually sleep the ENTIRE night. I know! Crazy, right? I only have 1 cup of joe a day, but only because I love it, not because I need it.  My hunger is back to normal and I don’t crave any sweets anymore aside from the occasional chocolate chip cookie that my roommates bring home because they are my favorite and I deserve it. 😉 I am a lot more energetic throughout the day which I definitely need considering what my job is and the fact that I like to purposely make myself suffer through grueling workouts everyday.
  • The adrenal issue symptoms are now a thing of the past.  She hasn’t had a dizzy spell in almost a month, the blurred vision and word confusion issues are gone and as she said, she’s sleeping through the night.
  • Body composition: The picture speaks for itself.  Again… ONE THOUSAND MORE CALORIES A DAY.

I’m so damn happy that Bri got herself headed in the right direction.  She’s an INCREDIBLE person, one of the nicest people I’ve met in a long time.  Fun personal story: At the Games, I was running around a bit like crazy and hungry almost all of the time.  Bri legitimately went out of her way to go get me some insane Maple Bacon donut AND brought it to me inside the Coliseum.  Who’s that nice?!?!? Well, she is…

Case study number 2– Casey Mendrala

So I actually met Casey at one of my seminars this summer, and after talking with her, it was obvious that she needed some help.  Casey is also an active Crossfit competitor but on top of that she is competitive in endurance races such as Iron Man’s, etc.  She trains multiple times a day for several hours per session, at least one of those being a fairly substantial endurance effort.  Lets jump right into some details about what Casey was doing prior to working together.

“Before we met I had been following XYZ (redacted for political correctness) templates and on “hard days” which almost never happened according to their guidelines. I would get 225g carbs 15g of fat and 145g of protein. On a typical day I’d get 150g c 15g f and 145g of protein. I never took rest days because I literally got zero carbs-for weight maintenance/performance. That makes me want to cry now”

If someone literally WILL NOT TAKE A REST DAY because they’re scared of the hunger, thats a huge problem.  The body and metabolism stay CRANKED in Crossfit style athletes on “rest days” and dropping the carbs down to practically zero just makes no sense to me.

What other effects was Casey dealing with?

“Other than getting frustrated with my performance and blaming my lack of effort,I never considered I had “bad nutrition” since I thought I had done enough research and was following a seemingly well written plan. I didn’t realize how drained, tired, and crappy I actually felt. I was sleeping but not well, had more “meh” days than good days, and I knew my performance was lacking but didn’t understand why.”

What Casey didn’t mention is that she was waking up about 7 times a night on average.  That basically means ZERO quality sleep on top of being massively underfed.

The Changes: I took Casey’s macros WAY WAY WAY up immediately.  I told her that there might be a temporary weight gain but that she needed to be OK with it.  We went to 2850 calories with a 160/70/395 split which is about 1200 more calories PER day than she was eating prior.

The results: Its just best to let Casey describe whats happened.

“Performance and body comp are probably the most noticeable to other people. Since starting with Mike, when I actually get to drop in to a gym and workout with friends,  I can’t walk out without someone making a comment about one of the two. But to be honest, PR’s are always great and body comp is too,  but the shift in my mindset has to be the most obvious change. I am way more confident in my day to day performance and in setting goals, because I know that my body is catching up to where I want it to be. If I give it the fuel it needs my mind and body will eventually be on the same page-when we went from not even being in the same book.”

So she basically PR’d everything for about a month straight in the gym with her lifts… it was crazy and a really fun time.  But the biggest victory was in her recent  Half Ironman where she hit an ~90 MINUTE PR over her previous best time.  That’s absurd and is a huge credit to her dedication to the process.

What about the body composition, again the results speak for themselves.

Wanna know the crazy part, she lost exactly ZERO pounds between those two pictures.  There is no contraption on planet earth designed to make women more crazy than the stupid fucking scale.  Take another look at her pictures and recognize that some stupid number:

  1. Does NOT account for body COMPOSITION changes.
  2. Does NOT determine whether or not you will be successful in your sport of choice.
  3. Does NOT define who you are as a person.

Much like Bri, Casey is an incredibly sweet person.  She’s self effacing, loves dogs, and is always up to learn more information about why we’re doing what we’re doing.  Anyone that wants to learn the WHY will have a special place in my heart.  I’m secretly hoping I can recruit her into nutrition coaching in the future because she’d be a natural at it.

The Big Picture

So if these were two isolated incidents, I wouldn’t have such a problem and wouldn’t be so pissed off right now.  The reality of the situation though is that I encounter at least one of these people per week on average.  Not all are quite as extreme as Bri and Casey, but they’re still extremely aggravating to hear about.

While there are some genetically gifted individuals that can train for 4-5 hours a day on 1800 calories (or less) and look AMAZING, the reality is that this will not be the case for MOST people that you come across.  Instead, your metabolism is going to tank, you won’t make progress in the gym, you may screw up either your immune system, your adrenals or both, and I can guarantee there’s going to be some psychological damage as well.  Its NOT as simple as “eat less, lose body fat”, but if you think that way then the negative self talk usually follows.  “Why is everyone else so successful and I’m not? Something must be wrong with me ” which is just such total bullshit.  Worse, you view food (or certain food groups) as the enemy instead of as the fuel you need to achieve the goals that you’re working your ass off for.

We need a culture change within Crossfit for our high level athletes and those training to be the next generation.  The simple formula of “Eat a piece of protein the size of your fist and a plate full of veggies” does NOT work for this group the same way that it can for someone doing 3-4 classes a week, so the basic philosophy needs to change as well.  Eat your fruits and veggies, but also eat the freaking rice, oatmeal and potatoes as well! Don’t fear the liquid calories quite so much, they’re not the enemy when you’re doing 4 hours of exercise a day.  You are an ATHLETE, treat yourself like one.

Rant over.


Over this past weekend, I went to Portland, ME with my wife Ilda, and on Saturday we took about a 20 mile bike ride south along the coast.  While checking out the insane view, I also thought about all that’s happened in the past 12 months.  I’ve met some amazing people, taken some amazing trips and grown tremendously as a coach.  While I still feel like this is the beginning of a journey, I wanted to take a moment to reflect.


I started talking about nutrition about 8 YEARS ago when a guy named Kyle Rochefort asked me to run a seminar at his newly opened affiliate “The Fort Crossfit.”  Honestly, at that time I was mostly an echo for what others were saying, but I loved the opportunity to spread what I had learned.  From there, a few other affiliates such as Vagabond Crossfit came calling and I picked up a few clients along the way, but nothing too major.

When I came back from Washington D.C. in 2013, I started getting more involved in the local Crossfit scene again, doing a few seminars thanks again to Kyle and Mat Cote over at Crossfit Ad Finem.  I was also asked to take part in an athlete Camp down at Crossfit Free.  Over the previous two years, the SPORT of Crossfit had really changed… much higher volume training was happening and as a result, my message had begun to change as well.  Most people were running Paleo/Whole30 challenges with relatively high fat recommendations and I show up and start telling people to eat somewhere between 200-400 grams of carbs a day. Needless to say there were a few odd glances that weekend…


After I finished my short talk, a woman by the name of Tasia Percevecz came up and we started talking about her goals of making it to the Games.  After Regionals, Tasia emailed again and we figured out a way to work together for the upcoming season.

Its amazing that this moment ever really happened honestly… I had worked with a few people here and there, a couple college athletes and a few high school soccer players but ZERO high level Crossfit athletes, I just had a bunch of education and an idea about how to implement it with Tasia.  I asked her to eat a LOT more food at a time when others really were not doing it, so for her to listen took a ton of trust.

While I knew the science behind our approach was correct, when you’re helping mold someone else’s dreams into reality, there are going to moments of self-doubt.  I watched her qualify for the 2016 Games from an AirBNB in Paris, France and cried with her through the video feed.  Its incredible to watch someone realize there dream.  While it would take another 9 months to bring on another competitor, this really was the start of my “coaching” career.


Two major events happened right around September, 2015.  First, I was introduced to Celia and Romy Gold by Kurt Kling.  I had met Kurt down at another athlete camp in Milford, CT run by Jason Leydon where I was again doing the nutrition seminar.  Romy and Celia were both ALREADY high level teenage Crossfitters and weight lifters, but needed some help for a weight lifting meet.  That experience has evolved into two years of working together and I wouldn’t trade it for the world.

About a month later I get this email from someone named “Mekenzie Riley” asking for some advice.  She’d seen a post from Tasia on Instagram about our work together and it sounded familiar to her own story… massively under-eating while training ~4 hours a day. I told her it was going to be a bit of a process, but that if she trusted me and worked her ass off OUTSIDE of the gym, we’d make it happen.

In this case, I got to watch Mekenzie qualify for the Games about 15 feet in front of me, again more tears of joy… but not as many as her husband Roy (what a softy).

Working with Mekenzie has made me 10X the coach I used to be.  She basically forced me to communicate with her all the time, and while I might have been a bit shell-shocked I also realized that frequent communication and check-ins made ALL the difference in athlete accountability.  I applied what I was doing with Mekenzie to Tasia, Celia and Romy and their results improved.  From there on out, I knew this would be how I worked with clients and how I differentiated myself as a coach.


Thanks to the success of of my original 4, I was picking up a few extra clients here and there, such as Kristin Reffett, Kris Kling and Michela Greco.  Honestly though, I was probably working with a maximum of 7 clients at the time.  Then three things happened.

  1. Michela posted this picture and tagged me in it.  I think I received 10 emails overnight from new clients.
  2. Kristin posted this picture and tagged me in it.  I think I had another 15 emails from that one.
  3. Kris Kling saw some serious results and his coach Jason Leydon started to notice and started sending a few more of his athletes my way, then a few more and a few more after that.
  4. People like Dani Horan, Nicole Holcomb, Carly Fuhrer and Heather Williams helped spread the word for me to places that I could never reach on my own. Their support and trusting me with their “stamp of approval” means EVERYTHING to me.

I have never once advertised or tried to recruit a client, its all been through word of mouth… or more accurately word of Instagram.  At this point, the requests for nutrition help started to become pretty steady.


  • In July, 2016  I had two Regionals/Games athletes: Tasia and Mekenzie.  This past year, I worked with 18 people that went to Regionals and 10 that went to the Games either on teams or as individuals.  The growth has been incredible but we’re not even close to finished.  I have a very specific goal in mind for next years Regionals and Games season for my clients… but thats another post entirely.
  • I started M2 Performance Nutrition! Honestly, even 18 months ago I never really imagined that business would get steady enough that I could  be running my own company, but here we are today.  I’ve got a full-time independent coach (Mekenzie) and two other people that I’m bringing along as interns as well.  Craziness…
  • I’m lined up to work with Power Monkey Fitness, a group of Olympians, national champions and some of the best specialist coaches in country.  They’ve invited little old me to talk about nutrition at their athlete camp in October.  I couldn’t be more excited about the opportunity and have been devoting a ton of energy towards making my two hour talk the best it can be.


Honestly, I alternate between REALLY freaking excited and REALLY freaking terrified of all the growth.  Its been an absolute blast and I’ve met the most amazing people along the way.  I want to preserve the experience that the first “generation” of clients had for every single new person that comes on board.  I can’t take on an infinite number of clients so that means TRUSTING my other coaches to care as much as I do.  Thats a little scary, but I know I can count on the people I’ve brought on board.

The basic macro principles and practices that I use might be slightly unique from others, but they’re not earth shatteringly different from other coaches that are out there.  From what I can tell, the reason why my people have been mostly successful is because of the accountability that I try to generate.  I don’t wait for clients to email me, I reach out to them proactively.  I also try to treat each and every single person as more than just a set of macros.  If you know what motivates someone, what scares them and what their REAL dreams are, then you can more effectively help them through rough patches… and there WILL be rough patches with every single client.

I don’t know exactly what the future holds for me or M2PN, but I do know that I absolutely love what I do. I’ve had more fun working with people in the last 12 months than you can possibly imagine.  This is really only the beginning… I can’t wait to see what the next year brings.


Kyle: Thanks for hosting the first real seminar and many more over the years.  That first step made all the rest of this possible.  You’re a great friend.

Mat: No one’s brought me back for more seminars than you have.  The loyalty is greatly appreciated.

Brandon: Thanks for bringing me into the athlete camp, hosting seminars, introducing me to so many great people and pushing me hard to start up the LLC.

Jason: Thank you for the introduction to all the athletes, and PMF, I cannot WAIT to get down there.  Also, thanks for trusting me with a part of your affiliate team. They’re amazing people.

Tasia: Honestly without your initial trust to work with me, none of the rest of this ever happens. Thanks for being my first competitor.

Mekenzie: Thanks for making me the coach that I am today.  You’re demanding as all hell, but I wouldn’t have it any other way. 

Dani, Carly, Kristin, Nicole, Heather: Thanks for spreading the word… to the point that this really could be my career.  Your support means the world…

Celia, Romy, Michela, Kurt, Kris, Tristan, Carolyn, Annie, etc:  Thanks for being the first generation of what I really am doing today and making it so much damn fun.

Honestly, there’s so many more people that I could/should thank, but I have to focus on one more.

Ilda… my wife.  I’m honestly getting choked up just thinking about what to write.  What I do is a ton of fun, but it isn’t easy.  I spend a shit load of time on my phone and on my computer and some of that time definitely interferes with the limited hours that we get to spend together.  Thank you for that sacrifice. Starting a business is scary, but for some reason you have total trust and faith in me to make it happen.  Thanks for the support and believing in me when I don’t always believe in myself. Love you more than you’ll ever know.



Regionals 2017 and Power Monkey Fitness


Whew… what a month.  Over the past 3 weeks, I travelled to the East, Central and Atlantic Regionals to support the 16 athletes that had qualified either on teams or as individuals.  Watching them out there competing and really laying their hearts into each workout is something that I’ll never forget or take for granted.


I hope each of them know how incredibly proud of them I am, regardless of the result. Its hard to explain how much work is involved in getting to that point, how many sacrifices are required and the level of focus that it takes.  While my job starts as the nutrition coach, inevitably the role usually morphs more into friend/confidant/cheer leader and as a result, I typically end up emotionally invested.  In some cases, this actually causes tears of joy that get captured on the live stream (sorrynotsorry).

Allergies kicked up BIG time when these two had their names announced… freaking drama queens making it all fancy with their comebacks. (ignore the shitty quality screen shots from my phone)

At the end of three weeks, nine clients will be headed to Madison, WI in August to compete in the Crossfit Games. To be clear, THEY did all the work and I’m just happy to be along for the ride. Some are old friends, some are new to my little team, but I’m really excited for all of them and can’t wait to watch them continue to kick some ass.

What can we learn?

Alright, lets try and make this post actually have some useful information for everyone and not just me bragging about my amazing friends.


So while attending the Regionals, I was also watching athletes (my own and others) to see how they were handling their pre and post workout fueling.  To be clear, everyone is different and the strategy involved for each person SHOULD be slightly different based on everything from the workouts, nerves/stress over the events, whether you’re a guy or girl, etc.  That said, I saw some critical errors along the way from people and we can do better.

  1. Eating too close to workouts.  Of course we need to fuel our workouts appropriately, but having solid foods within 60 minutes of a workout (even sweet potato) basically means that you’re body is shuttling energy and blood flow to the digestive track when it really needs to be elsewhere.  For solid foods, 2.5-3.0 hours of separation to the workout is a good idea.
  2. Not refueling adequately between workouts.  With these regionals there were 2 workouts each day with about 2 hours between them.  In this situation, the perfect answer is liquid options for both carbs and protein.  If an athlete has REALLY laid themselves out and is in rough shape, the protein might not be doable immediately, but the carbs are something we still want to get in as fast as possible.  Dextrose, Maltodextran, Highly Branched Cyclic Dextran… there are a lot of options and which is best is probably an entire different post.  Whats critical is you’ve got to have something to both refuel glycogen stores quickly and to help the mind flip into recovery mode and out of the “fight or flight” mode that Regionals often induces.
  3. Generally underfeeding.  I  get it… you’re stressed and your appetite sucks as a result.  You still absolutely HAVE to eat in the morning before the day gets started.  It doesn’t have to be the world’s most micronutrient dense foods if there’s no way you’re going to get it all down.  Use macro dense foods instead if they’re more appetizing and allow you to actually swallow them down.  Don’t all of a sudden have pancakes if you’ve not had any gluten for 8 weeks… but otherwise, eat whatever you have to to get a solid chunk of calories in.  Same thing after each day is over.  Eat, eat, eat… if you finish what you’re “supposed” to eat for the day and are still ravenous, DON’T STOP.  Going to bed hungry on a competition day because you’ve hit your macros is just crazy talk.


So I was recently put in touch with Dave Durante, co-owner of Power Monkey Fitness, a company that aims to develop better athletes and coaches through interaction with subject matter experts.  One of the fun things they do is run a week long, bi-annual camp down in Tennessee.  Well…. I’ll be attending the camp and running a Nutrition section for the campers.  Needless to say, I’m honored that other people think enough of my work with athletes to invite me to be a part of such an incredible team.

The past 12 months have been absolutely crazy and I can’t wait to see what the next year has in store.

Why you get sick during the competition season

Inevitably, you’ll hear about people getting sick this time of year in the Crossfit competition season or immediately afterwords.  It’d be easy to blame this on winter and being stuck indoors, but realistically I see this happening all across the country, notably in warm places where people aren’t coughing on each other all the time.  Our immune system’s major job is to recognize and then neutralize “stuff” that is foreign… so why does it fail us when we need it most?  I love Immunology and I’m a pretty big fan of this exercising for time thing, so it seemed like a good post to put together.

So the BIG question is why is does this happen and what can we do about it? To be clear:  it’s impossible to avoid ALL the bugs flying around out there… inevitably even the healthiest, best trained, appropriate supplementing person can and will get sick given enough time.  What I am suggesting is that we can minimize our chances of getting unnecessarily sick through taking a few really simple steps.

There is a solid amount of evidence that intense training and specifically exhausting competition (such as Crossfit) increases the risk of infection, notably in the upper respiratory tract.  Much of this can be due to effects of the body’s response to stress… and let’s be clear, your training is most definitely a stress on the body.  Exercise induced stress (which produces cortisol and a bunch of other cytokines) has often been described as a immunosuppressant, but honestly that’s not really accurate.  Instead, it’s better to think of it as a modifier of the immune system.  Specifically, intense exercise and the stress response skews the immune system away from what we call a Th1 response (which is great for killing viruses and cancer) and more into a Th2 response (which is great for inducing allergies…shit).  Intense exercise performed over extended periods also leads to lower levels of antibodies and fewer Natural Killer cells, both of which are again really great for fighting viruses.  All of this to say that extended exercise can dampen the type of immunity that helps fight off upper respiratory tract infections.

What to do about it

Well there’s also a good amount of evidence that inadequate carbohydrate consumption and mis-timed intake of protein can impact the immune system of an athlete.  Again, it’s not so much the full-blown dampening of the immune system, as much as it is the inappropriate modification of it.  MUCH of this correlates with elevated cortisol levels making it hard to determine what is a direct impact of inadequate feeding and what is secondary to having inappropriate, un-attenuated spikes in cortisol from the exercise.  What we do know is that most of the immune system functions optimally on glucose.  Virus killing T cells divide best on glucose, phagocytes which uses glucose 10X more than glutamine to eat bacteria and viruses… even saliva production is improved with intra workout carbohydrate consumption and saliva contains a bunch of anti-microbial peptides critical for neutralizing potential pathogens.  I don’t want to get crazy technical here, but I’ll list a bunch of references at the bottom for people that want to geek out on this stuff.

Whats cool is that we know that a pretty big dose of carbs post workout can help to stop the production of cortisol through spiking in insulin.  Spiking insulin??? Isn’t that bad for you?  NO! Not in this case.  Remember we are talking about athletes here and not a type 2 diabetic.  In this case, post workout carbs and insulin really are your friend, so if your carb source claims to NOT spike insulin, maybe it’s not such a great option in this scenario.

How much should you take?  Well it depends on the size of the athlete and duration/modality of effort, but I typically recommend anywhere from 30-60 grams post workout. Don’t be afraid of a little intra-workout carb fueling as well… it can help on a number of different fronts.

Timing is really really important

You really do need to get that carb dose down pretty quickly after the workout is over.  One study showed that near immediate ingestion of carbohydrates (and protein as well) helped to prevent decreased functionality of specific aspects of the immune system.  If that carb dose was delayed just 1 hour, it no longer had the same beneficial effect.  SO… get those carbs in QUICK after your workout is over.  How quick? Well, don’t go from your final pull up straight to your shaker bottle and then puke it all up… but once you’ve calmed down and are breathing more or less normally, its a good time.

What about protein???

Now we can’t forget about protein in this situation either.  Typically for athletes, you’ll see recommendations of the minimum protein required to be about 1.6 grams per KILO of body weight, but I certainly take things a little higher than that with most of my athletes aiming for more like 2-2.2 grams per kg.  Immunologically, we know that failure to consume enough protein drastically affects immuno-organ structure and the functionality of T cells, which again are critical in fighting viruses and cancer.  In reality, pretty much ALL immune functions including phagocytosis, cytokine production, and antibody production are screwed by not eating enough protein.

How do we exploit this for our athletes?  First, we eat enough protein (see above) on a day to day basis.  However, we also want to pay attention to our post workout window with protein as well.  You might be interested to note that POST race glutamine supplementation (5 grams) was showed to reduce upper respiratory tract infections in marathon runners. There are some conflicting reports but ultimately there’s enough solid evidence for me to use it in my post workout shake as well.  I’m typically looking for my athletes to get 20-30 grams of whey protein isolate (range based on body weight) and for there to be a good amount (~5 grams) of either L-glutamine or glutamic acid in that whey protein supplement.

Hopefully the idea that post workout carbs and protein are important isn’t a shocker to you.  Now you just know one more really good reason to pay attention to it.  No one likes getting sick and having it happen right before or during a major competition can be devastating.  If you have questions, shoot me an email!
















Max Capacity and Max Perform (NOVA3 Labs) review

Easily my most popular post on this under-used blog is my review of Max Adrenal from the gang at NOVA3 labs.  Its definitely one of my top supplements and I take it every day still to help combat the stresses in my life/training.

When the folks over at NOVA3 released a couple new supplements called Max Perform and Max Capacity, I was excited to give them a try.  Transparency: they sent them to me for free to review along with a couple T-shirts.  If you think this is enough to buy my love… well, then you know me all too well.  All joking aside, this is an honest review of the products and I hope you’ll recognize that at this point in life (finally done with grad school) I no longer need to rely on free shit to survive.

Lets start with the science behind each of the products.


Max Perform

This is the easiest one to describe.  Its basically a mixture of powdered Branched Chain Amino Acids (BCAAs), Essential Amino Acids (EAAs), Acetyl-L carnitine, Taurine and Caffeine.  The purpose of this combination is to be used as a pre-workout supplement to (shocker) increase the overall quality of performance.  How does it do this?  Well the BCAA’s can reduce the perception of exertion (allows you to push a little harder), are glycogen sparing and can of course be used in protein synthesis.  EAA’s get less hype but have also been shown to be important for improving mitochondrial function (basically little cellular engines), reduce muscle breakdown during intense training and (perhaps) curb hunger a little bit as well.  Acetyl-L carnitine helps with a bunch of stuff involving fatty acid transport (so improves energy mobilization) and also helps the body to deal with lactate.  Guess what, crossfit athletes like to create lactate with their workouts and in my opinion, the athletes that can go the longest without generating tons of lactate AND clear it the fastest, do the best.  Caffeine is pretty self explanatory to most people, and Taurine has some nice evidence suggesting it can effect oxidative stress.

Prior to Max Perform I was using a BCAA supplement plus a cup of mild coffee pre workout.  It wasn’t ideal, but it wasn’t terrible either and generally I wasn’t dragging during most workouts.

Max Capacity

The folks over at NOVA3 say that “Max Capacity was designed to enhance mental focus and ventilatory/lactate threshold through a number of different mechanisms” So the goal is to help wake your ass up and to also improve your ability to work harder before moving to lactate production as the major energy source.  It does this with 4 major ingredients: Cordyceps, Rhodiola, Alpha GPC and Eleutherococcus Senticosus.  

So Cordyceps are the really interesting ingredient here as the recent research coming out on their functionality is really really fascinating.  Just one major example here.  Basically, they are supposed to improve mitochondrial function as well as help improve lactate threshold.

Rhodiola is an adaptogen that I’ve mentioned before in my Max Adrenal post.  Since then, the evidence of its solid function for mental and physical benefits really has grown substantially.

Alpha GPC helps with brain function and also has some evidence showing it can affect muscle firing (just a single example here).

Eleutherococcus Senticosus was a brand new find for me, and I basically geeked out on its reported effects on the immune system (they’re good…) but there’s a good bit of evidence that it can also impact on work capacity as well.

Alright, enough F*@!-ing science talk

So how did this stuff affect my performance.  I’ve been in this sport for a looooooong time and while my role is really more of a coach/spectator, I still do dabble in the gym.

How I took it: As soon as I got to the gym, I would take both of them immediately.  The Max Perform tastes really good FYI.  I’d then start my mobility and warm up and roughly 20 minutes later start either a lifting session or some kind of MAP session.

The facts:

I PR’d my snatch 3 times in 3 weeks.  Hitting 240, 245 and finally a fairly sketchy 250 lbs.

I hit a 290 clean in nano’s… previous best is 300 in lifters and with my knees wrapped to high-heaven in some Rogue wraps.

290 power clean (yes, I know…) and a 295 jerk as well.  Both of those are PRs.

Gymnastics: 20 UB bar muscle ups is a PR (+3) and I tied my previous HSPU PR (40) with almost no training of it.

Its hard to put a number to my MAP sessions but overall breathing work has improved.  Part of that is because of all the breathing work I’m doing but a part of it I THINK is from the MP/MC stack as well.

Overall, I’m very pleased.  Mike Kesthely, the co-owner of NOVA3, puts a LOT of thought into his products and every ingredient is well researched.  In the world of bullshit snake-oil supplements, he makes my life 1000X easier with his products and also doing a lot of the leg work for me on what works.  While I always double check his research, I’ve yet to really be disappointed in an ingredient that he’s stuck in a supplement which is saying something.  I’m slightly disappointed that he doesn’t have better body composition, but hey, no one is perfect (you really need to follow that link).

Plus this free t-shirt thing is pretty freaking sweet as well…


OH, and they were nice enough to let me offer a 20% discount code for any purchases to you guys.  Just use the code MOLLOY20 when you check out!


How to set appropriate expectations

“How strict do I need to be to make the progress towards my goal?”

That is a frequent question that I receive from clients and it sparked the desire to write a new post. One of the better aspects of a flexible dieting approach is that you really can decide how strict you want to be based upon realistic goal setting.  For someone that is a Crossfit Games level athlete, or even if you’re looking to make progress as fast as possible the answer to the question is “Pretty freaking strict.”  Measuring almost all of your meals and hitting your macros within 3-5 grams daily will produce the desired results as quickly as possible.  At the same time, a lot of really good progress can be made with smart decision making and visual estimation of portion sizes and.  Whats important to recognize is that progress is not a linear relationship to effort.  Dropping the last 5-10 pounds can be 10X as hard as losing the first 30-40.

Screen Shot 2016-09-04 at 2.33.31 PM

The two questions that you need to ask yourself are:

  1. Does my goal actually require 99.9% precision or can I achieve it with 80% accuracy
  2. Does my current place in life allow for me to be 99.9% accurate?

Even for those people that answer the first question “YES”, there are going to be periods of time when its just not possible. Whether its the holidays, having to do a lot of travel for work, wedding season, hitting your macros exactly AND eating a micronutrient dense diet is going to be a lot harder.  During these phases, taking more of an 80/20% approach is much more realistic and way less stressful.  What is critical is to align your goals with the reality of the situation and then to be mentally OK with it.  Don’t put yourself in a situation where you are estimating caloric intake and then get upset when progress isn’t as fast as when you used to measure every meal.  At some point, life will settle down and you can back to the higher level of precision.  Also, I think its incredibly important to recognize the inherent value in a looser macro period, where you can go out to dinner with friends, relax on vacation or enjoy an extra glass of wine with loved ones.  I promise, no real friend in your life defines you by having a 6-pack or by being a certain weight on the scale.  Expecting to spend the rest of your life eating weighed and measured meals is just as unrealistic as eating donuts all day and expecting to lose weight.

Ultimately you are in control of your goals AND your actions, align them and then make peace with the decision.

Beta Alanine Review

I was recently asked to write a review about Beta-Alanine from the folks over at Blonyx Biosciences.  I’ve dabbled with Beta-Alanine in the past for a few weeks here and there, but never done a solid job of sticking with it long enough to have a good opinion.  This time I gave it one full month of following the Blonyx guidelines.

What is Beta-Alanine?

Screen Shot 2016-02-17 at 8.53.18 AM
Taken from the Blonyx website

Beta-alanine (BA) is a slightly modified form of the amino acid alanine, that most notably forms carnosine when combined with histidine.  Carnosine does some pretty cool things in the muscle, mostly by buffering hydrogen ions (meaning the pH of the muscle fiber).  This is important when it comes to acidosis induced muscular fatigue.  There have been a number of studies on beta-alanine showing some pretty nice performance induced effects for efforts somewhere in the 1-3 minute range.  This makes sense considering that those time frames are most commonly associated with the biology that carnosine would affect.  If you want to dig into the articles, check these out reviews which summarize things pretty nicely:

  • http://www.ncbi.nlm.nih.gov/pubmed/20479615
  • http://www.ncbi.nlm.nih.gov/pubmed/16953366
  • http://www.ncbi.nlm.nih.gov/pubmed/22253993

One might ask why not just take carnosine instead of BA.  Well, if you were to do so, carnosine would be broken down into BA and histidine in the intestine (mostly…) and then absorbed through the intestine where it could reform into carnosine again.  Histidine is not typically limiting, so taking BA makes the most sense ultimately.  Its also important to note that BA supplementation is extremely safe with very little to no side-effects other than some tingling in the skin which can be annoying.

Life would be so much easier if every single study gave the same result, but that of course just does not happen.  This study tested BA effects on a sprint interval training program.  What the data shows was that BA supplementation resulted in a significantly enhanced amount of carnosine in the muscle fibers, but that no performance effect was observed for the volunteers.  The authors conclude that either the training stimulus overrode the effect of BA or that BA does not impact this style of training.  So what are we to make of this study in the face of many others saying BA enhances performance?  Well, there are a couple things that stand out to me.  The first is the BA dose that they were given (3.2 g/day).  There are certainly studies that show effects with this dose, but in general it does seem like there is stronger data associated with a 6 g/day dose.  Of course, all of this also should be controlled for the size of the athlete, meaning that a 190 lb man should be taking more than a 150 lb man.  The other thing to consider when looking at these BA studies is the intensity of the exercise routine.  In my opinion, BA supplementation produces more consistent results if the exercise routine is VERY intense, but if the stressor is more in line with a recreational exercise routine (see this link), then the evidence does not support BA as being useful.  This makes sense, as most recreational exercisers do not push deep into muscle fatigue in the same way that a competitive sprinter would.

So overall, I think that if you’re into Crossfit or even moreso GRID, then a Beta-Alanine supplement makes some sense.  GRID athletes essentially live in the 1-3 minute time range for their sport, and while Crossfit of course extends into much shorter and longer time frames, athletes DO generate a significant amount of acidosis during many workouts.  Of course there are MANY other sports that BA could be beneficial for.  Blonyx themselves lists sports like rowing, short distance cycling, soccer and rugby.  What I would say is that if you are a RECREATIONAL athlete, I don’t know that BA is for you and would instead put my money into something like creatine instead.

Here’s how my experience went.

  • I split my BA intake into two doses, one in the morning and one after training.
  • With each dose, I noticed a tingling specifically in my scalp which lasted for 15-20 minutes.  Over the weeks, as my body “loaded”, this sensation became less and less.  This is VERY typical for BA supplements.
  • I did not notice any large benefits in the first 14 days, but after that I did have performance improvement.  Now, I’m not saying all of that was due to the BA, in fact in a case study its really dangerous to try and say that X caused Y.  What I can say is that I kept other variables as steady as I possibly could and only changed the BA intake.  Much of my training is based off of every minute on the minute style using barbell lifts and gymnastics as it forces me to get a lot of work done quickly (life is crazy these days).  I generally push hard for 10-40 seconds and then rest for the remainder of the minute.  I’m certainly not generating high levels of acidosis in the first few minutes but by the end, there’s generally a good burn.  In general, these workouts seemed to go better for the last 2 weeks of my BA supplementation routine.

If you do decide to take BA, here how I would do it.

  • Take 14 milligrams per every kilo of body weight daily.  This comes out to be about 6 grams for an 85 kg person.
  • Split that dose into two servings per day and dissolve in about 8 ounces of water.
  • Take it with food, specifically with some carbohydrate sources.
  • In general, I wouldn’t take it before bed.

Overall, I’d say cheers to Blonyx for creating another high quality, well researched supplement.

Carnitine supplements

Acetyl L-Carnitine and L-carnitine are supplements that I’m being asked about more frequently these days by clients, so I thought a post was in order.  Its only been about… forever since I wrote a post, so here it goes!

A little bit about the biology of L-carnitine to get started

L-Carnitine is a dipeptide made from the essential amino acids lysine and methionine, and as a result it is often classified as an “essential amino acid” itself.  L-Carnitine has been shown to play an important role in cellular energy exchange.  Specifically, L-carnitine is involved in transforming fats into energy in the mitochondria (which are basically little cellular power factories).  There is also evidence that L-Carnitine can facilitate the metabolism of carbs by improving ATP production.  As ATP is a critical molecule in making us LIVE, this is probably an important thing to support.  With this in mind, its perhaps not surprising that L-Carnitine is found in highest concentrations in the heart and liver tissues.  Importantly, there is some good evidence to suggest that L-Carnitine works synergistically with Co-Q10, an antioxidant and energy production cofactor that is found in the inner membrane of the mitochondria.

With this association between L-Carnitine and fat metabolism, some people refer to the supplement as a “fat burner.”  As long branched chain fatty acids can only pass through the mitochondrial membrane as a result of esterification by Carnitine, there is some element of truth to the statement!

Enough biochemistry talk… lets get to the good stuff.

So there are some fairly decent studies showing that there are beneficial effects of L-carnitine supplementation for a variety of biological processes involving fat-loss, mortality and morbidiy and brain function that I’ll highlight below!  Looks like a pretty good supplement overall, right?

L-Carnitine improving fatty-acid oxidation

L-Carnitine supplementation associated with a 27% decrease in death, 65% decrease in ventricular arrhythmias, and 40% reduction in angina

Benefits of L-Carnitine on brain function/degeneration

I could keep going on this but instead I’ll just leave some links at the bottom of the page which illustrate the rather broad amount of research that has been done on L-carnitine.  The list is not all inclusive…

So, what kind of supplement should I take???

So there are two kinds of Carnitine supplements that you are likely to run into, L-Carnitine and Acetyl-L Carnitine.  They are based off of the same structure, but work slightly differently, notably the Acetyl form can pass through the blood brain barrier and therefore has more of a neurological effect.  Another aspect is that Acetyl-L Carnitine may also provide substrate (acetyl groups) for synthesis of acetylcholine—a primary neurotransmitter in the brain.  There is still some support for the idea that the Acetyl L-Carnitine can still help for converting fat into energy, but perhaps less as a primary benefit than the regular L-Carnitine claims.

I’ve read some claims that ALL the various forms of Carnitine will provide support for nervous system, cardiovascular system and muscles, but a specific form is probably preferred for a specific function.  As I’m most comfortable with the research supporting the neurological benefits, I personally take the Acetyl-L Carnitine form, but to each their own!

SPECIFICALLY, I take 1000 mg of ALC with 200 mg of ubiquinol in the morning (around 10 am) to help get my brain rolling.  Overall, I feel as though I see a benefit in my day to day functioning.

As usual, email with any questions!

Additional References

Prada, P.O., Hirabara, S.M., de Souza, C.T., Schenka, A.A., Zecchin,H.G., Vassallo, J., Velloso, L.A., Carneiro, E., Carvalheira, J.B., Curi, R. & Saad, M.J. (2007) L-glutamine supplementation induces insulin resistance in adipose tissue and improves insulin signalling in liver and muscle with diet-induced obesity,Diabetologia, Volume 50, issue 9, (pp. 149-15

Wutzke, K.D. & Lorenz, H. (2004) The Effect of l-Carnitine on Fat Oxidation, Protein Turnover, and Body Composition in Slightly Overweight Subjects, Metabolism, Vol. 53, issue 8, (pp. 1002-1006)

Reda, E., D’Iddio, S., Nicolai, R., Benatti, P. & Calvani, M. (2003) The Carnitine System and Body Composition, Acta Diabetol, issue 40, (pp. 106-113)

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