All posts by mike

The downfalls of a one-sized fits all nutritional approach

Since my last post, I’ve had a couple dozen emails asking me whether or not I’ve changed my opinion on the health risk of eating refined carbohydrate sources like rice, oats, wheat, etc.  I’ve also had about the same number asking what percentage of a diet should be carbohydrate based.  This post is going to try and clarify a bunch of issues related to both those topics.

There’s quite a lot to like about the basic principles of the Paleo diet movement.  It encourages people to eat micronutrient dense food and eliminate many foods that cause systemic inflammation via a multitude of different mechanisms.  That said, acting like a religious zealot about the Paleo diet means you’ve chosen to ignore some pretty big caveats.  Its simply inaccurate to say that it’s impossible to be healthy while including foods that we did not evolve with. In my opinion, some of the foods the Paleo diet excludes are more harmful than others, and equally as important is that people’s specific response to them can vary dramatically.   That said, I think the following three groups of foods are worth reducing:

1) Wheat/gluten:  There’s pretty good evidence that everyone has some inflammatory response to wheat even if you don’t sense it directly after ingestion ( Of course particular groups of people (Celiac’s, etc) are much more responsive than others.  Key point: Individual responses may vary but probably worth avoiding most of the time… Saying that 100% of people should avoid 100% of the time is extreme in my opinion.

2)  There’s also pretty good evidence to suggest that avoiding high fructose corn syrup and industrial seed oils AT HIGH DOSES is a good idea as well.  However, low doses of fructose and even HFCS in relatively healthy people seem to be tolerated.  So again, simply stating to avoid this things at all cost represents blinding yourself from scientific evidence.  The key here is likely low, infrequent exposures…

3) There’s also pretty good evidence to suggest that soy is a disruptor of the endocrine response system and should be minimized as well:

So here’s where things get pretty tricky.  The Paleo diet also recommends the removal of ALL dairy products and also potatoes as well.  The evidence here is much less compelling in my opinion than it is for grains.

65% of the adult population has a reduced ability to process lactose, and may as a result be better off without consuming dairy frequently.  The other 35% of people though have the ability to appropriately digest this food.  For example, Weston A. Price  identified the Swiss Loetschental (among others) that were extremely healthy while eating a diet mostly of milk, cheese and…. bread.  If dairy is to be universally considered an unhealthy, inflammatory food, then these types of groups shouldn’t exist, but they do.  I think a smarter, more progressive line of thinking is to identify that each persons genes/microbiota place them on a continuum where some people need to avoid dairy completely while others do just fine.  Most of us will fall somewhere in the middle and factors such as current body composition, activity level and/or genetic composition determine where on the range we fall.

The Paleo movement against potatoes is where I start to diverge big time.  To be fair, many Paleo advocates recognize that there are benefits to potatoes, but others, such as Loren Cordain  (the founder of The Paleo Diet) are clearly encamped in the idea that potatoes are harmful because of the saponins and glycoalkaloids they contain.

Again, its pretty easy to find people that eat a potato rich diet and do just fine.  The most notable group is the Kitavans, a group of people that eat ~70% of their calories in natural carbohydrates.  Despite also having a large percentage of smokers in the population, these people remain extremely healthy and relatively lean.  This is completely counter-intuitive to the  post from Loren Cordain above.

Formal studies HERE

That said, lets take it to the extreme with a case study of a white middle-aged man living in the U.S. that decided to eat nothing but potatoes for two months (Chris Voigt).  On this regimen, he lost about 20 pounds, improved his fasting glucose levels and decreased his triglycerides.  Now there’s a bunch of reasons that could have resulted in his improved health, but ultimately the key observation is that an extreme potato diet did NOT make him sick or fat.

The point here is NOT to try to convince you that eating a high-carb potato rich diet is the key to health.  In fact, there’s enough evidence to show that ketogenic diets (EXTREMELY low carb) have huge benefits for a number of diseases.  The point instead, is that while its convenient to try and make a one-sized fits all diet (it also sells books), there is little evidence to support this approach and its unnecessarily restrictive.

What’s a better approach is to start with some general recommendations, such as:

1) Focus on a diet high in naturally occuring fats using nutrient dense foods. Avoid inflammatory foods by restricting processed grains, HFCS and industrial oils for 30-45 days.

2) Reintroduce  foods one at a time and measure your own specific response.  If you feel fine with wheat or dairy, etc. then you can probably feel pretty damn healthy following an 80%/20% principle.

This style focuses on eating a nutrient dense, non-inflammatory diet but still allows for flexibility such that you can enjoy life without feeling imprisoned by food choices.

If you are facing serious health conditions like obesity, autoimmune disease or neurological disorders, then the 80/20 principle might not cut it.  Someone who is a celiac, or  a person with Lupus probably shouldn’t start destroying pizzas and ice cream once a week.  Again, I would have these people reset their systems just as I listed above and see what happens with their symptoms.  Then more care and attention would be paid to the reintroduction of foods in small doses.  Using this approach each person ends up with a diet specific to their genetics,health-status and goals.

A really interesting study was recently published that took an approach similar (though not identical) to what I just described, attempting to reverse Alzheimers.  The results were impressive to say the least.

Happy eating…



Eat like a champ

Sometimes the universe gives you a big serendipitous gift… in the form of an Instagram post.

I just spent the weekend working at the Crossfit Free/Vagabond Crossfit “Coaches and Athletes Camp” down in Salem, NH.  In addition to Brandon and Kevin running workouts that tested the various energy systems, specialty coaches were brought in to help improve people’s form in the olympic lifts and gymnastics.  There were also some specialists involved in injury prevention and trigger point release there to work on the athletes as well.


I was brought in to discuss how to optimize nutrition and other aspects of a lifestyle to improve performance in the gym.  I focused much of the discussion on nutrient intake as it related to the timing of the workout.  While everyone’s situation is unique, I tried to give some basic guidelines on what and when to eat pre-workout and post-workout with ideas about what carbohydrate and protein sources are best for each period.


Additionally, we talked in depth about the importance of providing fuel throughout the day to support the rigorous life-style of a competitive Crossfit athlete.  Over the years, many people in the crossfit community have come to fear any and all processed carbohydrates.  While this approach can certainly be beneficial for someone looking to focus on improved HEALTH, it can also be a recipe for disaster for a person looking to train like a pro-athlete.  With this in mind, I tried to provide a minimum amount of protein, carbs and fats that both men and women should eat on training days.  I think a lot of people were surprised by the sheer amount of food, and especially carbs that I was recommending.

I woke up this morning to see a post from Lauren Fisher showing exactly what she ate on a normal Monday-Friday.  FYI, Lauren recently represented the USA at the Junior World Weightlifting Championship AND finished 9th at the Crossfit Games a few weeks back as well.  She is 5’5” inches and 135 lbs of bad-ass performance.

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The timing of her post was PERFECT, as this is almost exactly what I was telling people how to eat at the Camp, both post workout and through the rest of the day.  Here are the key points that I would stress in Lauren’s post:

1) She starts off her day with a large breakfast with a ton of healthy protein, fats and plenty of carbs.

2) Post workout she’s immediately taking in protein and carbs with little to no fats… Perfect.

3) She’s not afraid of using some dense carbohydrate sources like white rice and oats to increase her total caloric intake.

4) Monday-Friday she’s still avoiding REALLY processed foods, but on weekends she lets loose a little bit to enjoy some sweets (which probably also acts as a huge carb reload… another good habit to develop for an athlete).  This helps her stay sane and keep her training and lifestyle fun and not too stressful.

5) Whether she knows it or not, the tea she’s drinking has some great adaptogens which help her to ramp up in the morning and chill out at night.

When I tell people, especially women, that a diet like the one described above is the starting point for a performance athlete they tend to get a little nervous about excessive weight gain because of all the calories and carbohydrates.  Take a look at Lauren though… 10552492_738288006230919_2942893137199159685_nAgain, she’s listed at 5’5” and she has to weigh less than 138 pounds seeing as she’s a 63 kg Olympic weightlifter (she lists herself at 135).  More importantly though, she defines herself by her performance in the gym as that is what is most important to her.  Check out this video to hear it for yourself.  At the end of the day, you should do what makes you happy.  If that means trying to become as strong and fit as you possibly can, that’s fantastic… just be sure that you’re fueling yourself for success.

Quick Note:  Everyone, even games athletes, are slightly different and will run optimally at various levels of food intake and macronutrient balance.  This post is not designed to convince everyone to eat just like Lauren, but instead to take look at your diet and analyze whether you could be handicapping your performance by not eating enough!



The in’s and out’s of whey protein

I get at least one question a week about whey protein. Who should be taking whey protein, when to take it, how much, what company, will it make me fat? it goes on and on.  This post will hopefully answer many of your questions and concerns.  Before we start down that road though, I want to preface everything by saying that whey protein is not some magical formula that will take your performance to the next level.  It is a small tool that can help improve recovery time and is a convenient option for many.  Lets get started!

Who should be taking whey protein?

I actually think its easier to focus on who should NOT be using a whey protein shake than it is to focus on who should be.  If you are:

1) Trying to lose body fat

2) Focusing mostly on health and general fitness as a goal.

3) This should go without saying but if you’re not very active at all, you don’t need whey protein shakes.  Sounds too insane to be true, but trust me, I’ve seen people stop working out and continue to use protein shakes.

These  3 groups of people should focus on eating real foods post workout instead of taking in a protein isolate.  This mostly has to do with the effects of liquid food on the body, a fact Robb Wolf has laid out more than enough over the years.  While the science isn’t actually very convincing, the experience that I’ve had with DOZENS of clients has been.  People struggling to lose weight generally make better progress when they drop the protein shake and eat real foods post-workout.  Yes it requires you spend 15 less minutes prepping food, but the results are worth it.

A good post workout option for those looking to improve body composition
A good post workout option for those looking to improve body composition

When to take in whey protein and how much to take?

Now, if you’re a lean person, focusing on athletic performance with intense exercise more than 3 days a week, whey protein can be a very useful tool to aid in your  recovery.  Generally I recommend 30 grams of protein for men and 20 grams for women as a starting point for discussion.  Try to consume the shake as soon as possible after finishing my workout.

The one situation where I’ll wait an extra 20-30 minutes is if the workout has been extremely intense.  In this situation, the body responds by inducing a “leaky-gut” state, most likely to improve nutrient reabsorption from the intestinal lumen.  While I couldn’t find any sound evidence to show that this leads to increased potential for food intolerance, it makes sense immunologically that undigested whey proteins crossing intact into the intestinal tissue could induce an immune response.  It might not actually be a problem, but the trade off of waiting a half an hour is minimal.

What to look for in a good whey protein?

1) I prefer whey protein isolates as the isolation process removes most (but not quite all) of the other ingredients in dairy that can give people problems.

2) Your whey protein should have digestive enzymes added to improve the bioavailability of the protein.

3) All artificial sweeteners suck, but stevia seems to be the least horrible of them all so finding a whey protein that uses stevia is about as good an option as you’re going to find.  Personally, as a lean individual I don’t mind the higher carbohydrate whey proteins that use maltodextrin as a sugar source, but they aren’t for everyone.

Personally, I’ve had very good experiences with two whey proteins:

1) Low carb whey protein from MRM (w/ Stevia)

2) Higher carb whey protein from MRM (with maltodextrin)

There are many other brands out there that also produce a good product however, I would generally avoid many of the highly commercialized main stream products however.  A consumer reports study of EAS and Muscle Milk found high levels of several heavy metals such as arsenic (a poison) cadmium and lead.  Needless to say, spend a very small amount of extra money and get the higher quality products.

Hopefully this helps answer a number of questions you have about whey protein.  If you have a specific one, leave a comment or shoot me an email.


John Oliver and the supplement industry.

There’s a fantastic new show on HBO called “Last Week with John Oliver.”  It loosely resembles The Daily Show but is infinitely better.  In fact, it might actually be better than CNN, FOX News, MSNBC, etc at actually reporting the news…

Last week, the show took the supplement industry to town, which you can see in the link below.  I highly recommend watching it through to the end, especially if you like Steve Buscemi.

The points made in the segment are all extremely valid.

1) Many supplements have no evidence to back up their claims.

2) Some supplements don’t even have the listed ingredients in the supplement (What a bunch of assholes).

3) Some of these over-the-counter supplements have proven to be dangerous and, in extreme cases, lethal.

I think the natural response after watching the segment is to try and improve the regulation system of over-the-counter supplements, perhaps even make it a mirror of the prescription medication system which requires FDA approval.

Let me preface this next sentence by telling you the following, I sell exactly zero supplements of my own so I have no financial ties to the supplement industry.  Despite that fact, the idea of regulating the supplement industry in the same manner we regulate medical prescriptions is not something that I’d be excited about seeing happen.  Why?  Well, if we were to tightly regulate supplements, I think there’d be several major effects.

1) It would likely make the supplement industry safer and hopefully improve the quality of research on supplements (A good thing).

2) It would drive the price of supplements through the roof as basic research and safety trials would have to be conducted prior to sale.  Trials are EXTREMELY expensive and as a result, the end product would have to cost more to make up the difference (Mostly a bad thing).

3) This added cost would likely dissuade many people from starting new businesses around supplements.  For instance, Mike Kesthely’s Max Adrenal product which he sells through Dynamic Nutrition.  Many of my clients have reported insanely impressive result with this product and there are scientific publications supporting all of the ingredients that are put into it.  My guess is that if we were to regulate the supplement industry like we regulate medical drugs, Mike would have never created the product in the first place… (A very bad thing).

In my opinion, the cost of driving good, helpful supplements out of the market outweighs the benefits of getting rid of all the snake oil that Dr. OZ wants you to buy.

Realistically, I don’t see any changes happening to the way the supplement industry is regulated anyway because of all the lobbying described by John Oliver.  Instead, YOU are going to have to take some personal responsibility and figure out how to tell if something is a pile of bull shit or a product that can help your health and/or performance.  Personal responsibility… what a crazy idea.

Here’s how I would go about deciphering whether or not a supplement is A) Safe and B) Useful.

1) Know what happens if you take too much (aka overdose).  Something like magnesium or arginine causes diarrhea when you take too much.  Shit happens, but its not the end of the world.  Other supplements with reported health benefits also can have serious side effects at higher amounts, most frequently liver issues.  Know how to decipher between the two or work with someone that does.

2) If you’re a trainer or consult people on nutrition, I would HIGHLY recommend investing in a guide to help summarize the research on supplements, as doing Google searches (or better yet, PubMed searches) can be overwhelming when you’re trying to figure out safety and efficacy.  I’ve had good experiences with “Stack Guides”  as it has sections about the synergistic effects of various supplements which many other sites lack.   Also, “Stack Guides” doesn’t sell any supplements themselves so they’re not trying to steer you towards their products.  Definitely worth the investment…

3) Listen to people with more experience in the industry than you.  No one says that you have to know everything and I guarantee if you’re thinking of trying a supplement, then so have 1000 other people.  Find the people you respect and listen to their opinions on the topic.

4) You should probably stop listening to Dr. Oz.

Crickets for Protein

Several weeks back I was surprised to receive a protein bar in my gym mailbox from a company called “Exo.”  It was actually perfect timing though as I was ravenous, so I took a quick peek at the ingredients and scoffed it down… pretty damn tasty.

I took another look at the package and saw the word “cricket powder.” I thought to myself it couldn’t possibly be made with actual crickets , but sure enough, the protein source was indeed very well ground up crickets.  I thought for a second about whether or not to be grossed out, but the bar was delicious and filling and really a cricket isn’t so different from crab or lobsters really… or so I convinced myself.

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Of course, for a person like me though, the more important question is whether or not crickets are actually healthy for us.  Lets look at some of the facts:

1) Many modern day “Paleo-esque” societies depend heavily on insects for their diet.  This is also true of our closest primate relatives… Good sign!

2) A serving of cricket powder has a nice balanced ratio of protein, carbs and fats of 13/5/5 with tons of magnessium (76 mg) and iron (10 mg).  Also, much of those fats is the healthy omega-3 alpha linoleic acid. I liked what I was seeing here as well.

3) There’s something to be said about using crickets, etc as a protein source for the health of the earth as a whole.  Crickets are extremely sustainable and have a small footprint on the world.  I could go on but I’d suggest reading this Forbes interview with the founders of Exo as it goes into depth about the idea behind using insects for food.

Should you invest in cricket powder prodcuts?

I really hate most of the protein and energy bars that are out on the market.  The protein sources sucks, they have shitty fillers and a lot of other undesirable qualities, so I sent an email off to the founders of Exo to see how they were different and they were nice enough to reply to all of my questions.

Question 1) You feed your crickets a grain based diet, any concerns about the effects of this on the nutritional aspects of the cricket powder?

They are currently fed a certified organic non-GMO grain-based diet (although we are experimenting with different feeds). Crickets are omnivores in the wild though, so it’s not like cattle, for example, where they should be eating grass and we’re forcing them grains, thereby screwing up the omega 6 / 3 ratios etc. Crickets can thrive on pretty much anything, including grains (and actually each other!).

Question 2) Crickets are reported to be high in omega-3 alpha linoleic acid, do you have any insight into this? Have you done any analysis?

We’re doing some analysis on our flour right now but you’re right–all the literature suggests crickets (and insects more generally) are very high in omega 3s.

Question 3) How do you feel your product is different from some of the other “paleo” protein bars that are out on the market?

The first difference between Exo bars and competitive products is that our bars actually taste great. The recipes were formulated by a 3 Michelin Starred chef, and taste has always been our number 1 priority. The second difference is the quality of the ingredients statement–no fillers, nothing refined/processed etc. And finally (and most obviously), our protein source, which is effectively an animal protein, in a bar.

Ultimately, I’m fairly convinced in the product.  Its HIGH in a protein that comes from an animal and not some shitty protein like legumes, etc.  The additional ingredients consist mostly of almonds, honey, vanilla and salt.  Overall, this seems like a great product to carry around for when you can’t find a normal meal and need to have a healthy snack.

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Random musings…

Not every thought that bounces through my head deserves a full post… so here are 10 random thoughts about health and human performance.

1) Get your stress under control… its killing your will-power to make good nutritional decisions.

2) Shitty bacon sources are shitty because of the health of the animals… not because of the nitrates/nitrites in them.

3) Don’t be an askhole…

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4) If you’re going to eat rice, then eat white rice.  No, I don’t care how much fiber is in your brown rice…

5) You’re probably not sleeping enough and not spending enough time in the sun.

6) This woman is really smart, you should watch her youtube videos…

7) While you have to be smart about it… sauna’s are an amazing tool to improve your health and performance.

8) Non-resistant starch seems to be helpful for people with screwed up guts but doesn’t seem to provide any added health benefit for people without GI issues.

9) There are 5 superfoods that I try to eat every day:  Animal protein, sweet potatoes, avocado, coconut and kale.

10) We spend way too much time staring at computer screens… and its going to be a huge problem.

More proof that your gut controls everything.

I’ve said it before and I’ll probably say it again, the bacteria in your gut controls everything…  

There was recently a paper published that caught my attention.  The title says it all, “Host Remodeling of the Gut Microbiome and Metabolic Changes During Pregnancy.

What the data shows is that, during pregnancy, there are changes to the mother’s gut-associated bacteria between the first and the third trimester.  The bacteria during the first trimester are fairly “normal” and contain a high diversity of bacterial species.  During the third trimester, several types of bacteria, notably the very inflammatory Proteobacteria become elevated.  Interestingly, there are a large number of studies which show that elevated Proteobacteria  levels are associated with screwed up metabolism of the host resulting in obesity, diabetes, etc most likely because of excessive inflammation.

Taken from the website
Taken from the website

What was REALLY cool  (at least to a nerd like me) is that when the scientists transferred the bacteria from a third-trimester mom into a germ-free mouse (Think of it as a mouse that lives in a sterile bubble), those animal became fatter and less sensitive to insulin signaling than mice given bacteria from a first-trimester mother.

What this means is that one of the main reason’s why pregnant women gain weight and adiposity during pregnancy is BECAUSE of changes to the bacteria that reside in their gut.  The study above went on to show that the bacteria that emerges during pregnancy is better able to extract energy from the diet and transfer that to the mother, and therefore the baby as well.  The downside of this is the extra-weight gain and potentially gestational diabetes as a result…

You have to ask yourself, why would you want this to happen during pregnancy?  You would think that you’d want Mom to be as healthy as possible and to not have a screwed up metabolism, never mind diabetes, right????    WRONG!

There is a strong hypothesis that during pregnancy, the mothers body is willing to sacrifice its own sensitivity to sugar/gluces so that energy is diverted to the developing baby.  Evolutionarily, it makes sense to put that cute little parasite (that you’ll eventually come to love) first.

Its amazing the balance that the host and microbiota have and how they can affect each other.  In this scenario basically what we have is the following:

1) Some unknown change in the mother that results in a slow alteration of the microbiota between the first and third trimester.

2) These altered microbiota produce more energy from the consumed food which can be transferred to the host.

3) The third trimester microbiota are also way more inflammatory…

4) The inflammation driven by the altered microbiota has been shown to play a CRITICAL roll in decreasing insulin sensitivity, which in this case is beneficial in diverting energy to the developing baby.

What an absolutely beautiful symbiotic set of events.

Blonyx HMB+Creatine review

A couple months back, I wrote a short post talking about HMB supplementation and the WIDE variety of responses you can find about the Leucine metabolite.  Since that time, I was introduced to Rowan, owner of Blonyx, who sells an HMB+creatine supplemental product.  He seemed like a great guy who believes fully in his product, and ultimately he agreed to send along some product for me to evaluate.

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Before I started, I did a bunch of research on the product.  Some people seem to have good responses while others really see no changes at all (good or bad).  One variable that actually had some research on it was a study showing that efficacy of HMB was dependent upon vitamin D levels being above 30 pg/ml.  My most recent tests didn’t show any issues but I took 1000 IU/day of D3 before getting started just to be sure to try and control for that factor..
My first impression is that Blonyx is a very high quality product:  I’ve only found two types of creatine based products that do not cause me to have minor bloating, the first is MRM creatine which I’ve been recommending for a while now.  The second one was Blonyx’s HMB+Creatine.  Very happy with that to say the least… its hard to find a high quality supplement line these days that doesn’t put some filler in their products so kudos to Blonyx on that front.
Athletic results:
During the time I was taking Blonyx, I was in a mass gain phase trying to go from about 181-184 to a solid 190 pounds.  I’m generally a very hard gainer but over the month with Blonyx, I hit 190 once and stayed consistently around 187-189.
As for the actual lifts, I have seen some nice PR’s during the month I was taking Blonyx.
1) Strict Press PR of 195 (15 lb PR)
2) Front squat PR of 305×5.
3) Muscle up PR of 14 and pull up PR of 62.
4) Tied a strict HSPU PR of 40 unbroken.
Now, based upon the mass gain, I would expect the strength numbers to have increased to some extent as a result of the extra mass, but a 15 lb press PR was completely unexpected.  Additionally, to add 7-8 pounds of mass while still improving on gymnastics movements was unexpected as well.
As far as feel, I didn’t notice any difference in energy during my sessions but overall I’m very happy with the results I had during the month on Blonyx.  Like I said before, it seems like people either LOVE products with HMB or have no response with it.  I still don’t really have a good understanding of why that is unfortunately.  That said, I think giving it a shot for 30 days is worth it if you’re looking to take your game to the next level.

Max Adrenal review

Sometimes we are all our own worst enemy… we know how to make the right choices for our health, performance, etc but let other things get in the way.    As many of you know, I spend most of my day working for a small biotech company in New Hampshire, trying to develop drugs for cancer and autoimmunity.  I also coach multiple Crossfit classes a week, consult people nutritionally for Crossfit, marathons, weight loss, life as a Navy Seal, etc.  Needless to say it’s a lot but no more than most people deal with in reality.  We’re all busy and all have stress in our lives.  Where I become my own worst enemy is when I try to train like a freaking pro-athlete on top of all the other work.  I can handle it for a while but the overall stress has run me down a couple times in the past to the point of needing a complete break from training…

I’ve tried some supplements in the past to extend how far I can push.  BCAA’s and creatine were a big help.  Adding in dense starchy foods was another step in the right direction.  Overall, I still wasn’t feeling quite right though, so I started to play with adaptogens, which are supplements that are supposed to help correct hormonal imbalances related to stress.  Ultimately I decided to try a new supplement from Nova 3 Labs called Max Adrenal.  The purpose of Max Adrenal is to help the body maintain the appropriate response to exercise by helping the body to produce the correct hormonal response to exercise.  In a person who has pushed the gas pedal too hard for too long, the body sometimes stops making the appropriate amounts of cortisol, DHEA, testosterone, etc…  Max Adrenal’s goal is to help restore some hormonal balance OR to prevent you from getting out of whack in the first place.


Mike Kesthely, creator of Max Adrenal, was kind enough to send me a list of links for every single ingredient that is in his product (there are many).  I’ll list them at the bottom of this post for anyone that wants to have a look through the research.  Overall, I was pretty impressed by the background that went into the selection of supplements in the product.  Many solid studies with well controlled experiments… something that cannot be said for all products in this market.

After taking Max Adrenal solidly for 1 month solidly these are the biggest differences I’ve noticed:

1) Deeper sleep with less frequent disruptions in the last 2 hours of sleep (4am-6am).

2) Fewer days where I have absolutely zero energy to train and have to call it a day before even getting started.  It still happens, but not as often.

3) More energy from 2pm-6pm on a daily basis with less of an afternoon wall.  This generally correlates with the post workout for me as well.  I used to just be an absolute zombie after working out, but its much less of an issue now.

4) Falling asleep much more easily.

5) Improved quality and consistency in the fast lifts.  I still have days where I just cannot get myself firing correctly (like today) but overall this has been happening less than usual despite pushing harder.  Recently, I hit 5 out of 7 snatches at 215 after a solid back squat session.  I can’t give all the credit to Max Adrenal, but I do feel like it was part of the process in making progress.

Now, I’m not saying that Max Adrenal is a wonder drug.  You’ve still got to be smart and take care of the other aspects of your life; meaning  eat cleanly and the appropriate amount, take rest days and get enough sleep to recover from your workouts.  Manage the other stress in your life as best as you can.  What I will say though is that Max Adrenal has let me push that gas pedal harder and longer than I’ve been able to in the past.  I’m looking forward to getting my next shipment soon.

If you want to give it a try, you can use a 20% discount code (MOLLOY20) for the next order with NOVA3.


Vitamin A: required for the conversion of cholesterol to steroid hormones



Vitamin C: The highest concentrations of vitamin C reside in the eyes, brain and adrenal glands; stress,infection and intense exercise all increase the cellular demand for vitamin C, with studies showing how blood levels of ascorbic acid fall at an increased rate during these time





Thiamine (B1), Riboflavin (B2), Pyridoxine (B6), Pantothenic Acid (B5): All B vitamins are essential in the Kreb’s cycle for conversion of fat, carbs and protein to energy. Specific to the adrenal cascade, pantothenic acid is required for the production of co-enzyme-A, which is essential for the creation of acetylcholine and pregnenolone. Thiamine is used in the biosynthesis of the neurotransmitter acetylcholine and gamma-aminobutyric acid (GABA). Riboflavin, key in the citric acid cycle, is also a cofactor in the utilization of B6 in the creation of neurotransmitters serotonin and norepinephrine.




Zinc: Zinc is an essential trace element required for the activity of over 300 enzymes and is involved in most major metabolic pathways. Zinc participates not only in catalytic processes, but also in the structure and stability of some regulatory proteins, as is essential for immune support and testosterone production. Training reduces levels through metabolic use and sweat loss.





Adrenal/Spleen Extract: Clinical experience has long endorsed the use of glandular extracts to support the activity of the target gland. Glandulars provide peptides and nutrient cofactors which are found in the gland itself when it is healthy and fully functioning, and which are required for the gland to carry out its biological functions. A highly active mineralocorticoid, aldosterone, 19-hydroxy-11-desoxycorticosterone and a sodium-retaining substance have all been isolated from beef adrenal extract. Despite the widespread belief that such peptide cofactors would be destroyed by the digestive process, it’s now known the main route of absorption of amino acids is, in fact, by active transport in the form of peptides, rather than by totally breaking down proteins into individual amino acids. Evidence has also accumulated that many surprisingly large polypeptides and even proteins are directly absorbed by the gut.



DL-Phenylalanine: DLPA is a depression fighting mixture that combines two forms of the amino acid, phenylalanine. The L-portion of phenylalanine, found in protein-rich foods, bolsters mood-elevating chemicals in the brain, specifically dopamine and nor-epinephrine, while The “D” form of phenylalanine is made synthetically in a laboratory. The mechanism of DL-phenylalanine’s supposed antidepressant activity may be accounted for by the precursor role of L-phenylalanine in the synthesis of the neurotransmitters norepinephrine and dopamine.



L-Tyrosine: One of the 22 amino acids used in the formation of neurotransmitters like dopamine and norepinephrine. It is also involved in the formation of thyroid hormones like triiodothyronine (T3) and thyroxine (T4). Supplementation has shown greater efficacy to reduce perception of stress while under stress.




Rhodiola Rosea: is a potent adaptogen that has been the focus of much research. Rhodiola provides a buffer to stress-related mental and physical fatigue. Rhodiola contains a glycoside known as salisdroside. This component helps combat anxiety and aging, and has been investigated for use in high-altitude sickness, as it modulates EPO gene expression. Rhodiola suppresses the production of cortisol and increases levels of stress-resistant proteins. Studies have found that it restores normal patterns of eating and sleeping after stress, & combats mental and physical fatigue by affecting RPE (perception to STRESS).




L-Methionine: Methionine belongs to a group of compounds called lipotropics which help the liver to process fat in the body. Once in the liver, methionine is converted into SAM(s-adenosyl methionine); SAMe is known to have a high degree of efficacy in treating various forms of depression. Methionine also converts the stronger and carcinogenic estradiol (E2) into estriol (E3) which is the “good” estrogen as compared to estradiol; imbalance is common in various form of adrenal dysfunction. Methionine supports methylation pathways, which facilitate the conversion of norepinephrine to epinephrine, essential in the adrenal cascade.




Octocasonol: The main component of policosanol, a lipophilic component derived from Cuban cane sugar. While initial studies concentrated on it’s ability to affect cholesterol levels, it also has positive neurological effects specific to reaction time and Ach (acetylcholine) release.



Schisandra Chinensis: A vine native to northern China and Eastern Russia, commonly known as Wu Wei Zi, or “Five flavor berry”. Much of the research that ahs been done on Schisandra Chinesis was done in Russia decades ago, hence the popularity with Eastern European athletes. Noted is the ability to both raise and lower cortisol in response to stressors.




Bacopa Monnieri: Bacopa (aka Brahmi) is an Indian Ayurvedic herb noted for its use as a nootropic, or “mental focusing & memory enhancing” agent, and also acts protectively in neurodegeneration. It appears to work through enhancing synaptic transmission, and also acts as an anti-oxidant, hence the protective effects.





Eleutherococcus senticosus: Commonly known as Siberian Ginseng or in Chinese medicine Ci Wu Ju. Although it is not related to true ginseng (Panax ginseng), the name Siberian ginseng became popular based on potential properties similar to Panax ginseng. This adaptogenic herb has both properties of increasing work capacity and immunity. Increased work capacity is thought to be due to increased oxygen efficiency through FFA use. Immunomodulating polysaccharides or saponins isolated from Siberian ginseng stimulate macrophages, promoted antibody formation, activated complement, and increased T lymphocyte proliferation.




Magnolia Officinalis: Another herb traditional used in Chinese medicine; the bark contains the polyphenolic compounds honokiol and magnolol, which have been found to have neuroprotective and anxiolytic activity, the latter of which is due to the effect on GABA receptors and the attenuation of cortisol-induced stress perception.




Rehmannia Glutinosia: Also known as Yukmijihwang-tang or Chinese foxglove; it contains vitamins A, B, C, and D, as well as the active component catalpol. Regarded as a tonic herb and used in TCM for centuries, current well-controlled human data is still lacking. That said, it shows promise as a neuro- protecting agent as well as a nootropic.





Bupleurum Falcatum: Commonly known as Chinese Thoroughwax, it has been traditionally used to treat disorders of inflammation. One of the active components are saikosaponins; their metabolites have been shown to induce corticosterone activity, hence it use as an adrenal tonic in TCM. It also shows serotonergic and noradrenergic activity, and therefore used as an anti-depressant.




Panax Ginseng: Also known as Red or Korean ginseng (not to be confused with Siberian). The predominant pharmacologically active constituents of Panax are ginsenosides; at least 25 of which have been identified and are present in variable amounts and ratios, depending on the particular species. One of the most studies herbal adaptogens in history, its efficacy in treating fatigue, mood, immune system and adrenal issues is second to none.





Plectranthus Barbatus (Forskolii): Better known as Coleus Forskoli, the active component tis forskolin, which stimulates the cellular production of cAMP. When cAMP increases, a wide range of signaling properties can occur because of it. While much research has ben done on upregulation of cAMP and fat loss, recent research suggests that cAMP affects the function of higher-order thinking in the prefrontal cortex through its regulation of ion channels. Much of the marketed focus has been on the ability to increase testosterone, which plays an integral role in the treatment of adrenal dysfunction.




Withania Somnifera: Another Ayurvedic herb, Ashwagandha, aka Indian Ginseng, rivals that of Panax. Ginseng in the amount of positive data available. It shows adaptogenic properties both in attenuating stress perception, altering cortisol, and increasing TTE (time to exhaustion) in trained athletes. The potentially active constituents of ashwagandha include alkaloids and steroidal lactones that together are called withanolides (particularly withaferin A), and preparations are often standardized to their percentage contents of withanolides.





Personalized nutrition to meet your goals

I wanted to tell a story of two very different clients of mine and how I’ve approached using nutrition and lifestyle changes to help them get closer to their goals.  While we often talk in generalities on how to eat, the reality of the situation is that everyone is unique and needs tweaking to those basic principles to make progress… here are a couple examples.

Clients 1: The crossfitting, butt-kicking, weight losing husband and wife team

The first clients I’m going to talk about are the typical person that approaches me looking to lose weight.  Audrey and her husband Mark had been working out at The Fort Crossfit for several years and had been trying to eat with a Paleo style emphasis.  This approach worked well for a while with some impressive weight loss numbers, but they eventually hit a plateau as progress stalled.  This is when she approached me about working together to help her break through the barrier and improve her health and body composition even further.  While they were doing these pretty correctly for the most part, there were definitely some aspects of both nutrition and their lifestyle that needed to be modified.

One of the components of my program is a 28 day meal plan where I detail how I want people to eat for 3 meals plus a snack for every single day of a month.  The meals follow some basic principles as it relates to balancing protein, carbs and fat but really the goal is to show people how to eat cleanly for 28 straight days.

While compliance with the program is been a challenge with many clients, Audrey and Mark were committed 110%.  They followed the program as closely as any  people that I’ve ever worked with and the results were really fantastic.  While I generally couldn’t give two shits about the numbers on a scale, the results are worth talking about as Audrey dropped ~16 pounds over two months and Mark dropped about 10 lbs.  More importantly, Audrey told me that she was constantly having people tell her that she looked fabulous (she does…) and her coach was thrilled by her progress in the gym.  With results like these, they should both be getting compliments for quite a while.


Screen Shot 2014-04-12 at 12.01.33 PM

And after....
And after….


I credit Audrey and Mark’s success to several factors.

1) They actually listened when I told them to get more sleep at night.  Most people are unwilling to change their sleep patterns but they did and as a result, reduced stress levels which allowed for improved performance in the gym and more will-power to make the right decisions with nutrition.

2) Audrey and Mark really put a bunch of effort into figuring out how to make the meal plan fit into their lives.  When they went to parties, they brought their own snacks and beverages.  When it was their anniversary, they picked a place with incredible food that was also healthy.  Little choices like this make all the difference in having prolonged success.

3) They stuck with the program for more than just 1 month.  Many times people do great when they have someone (like me) holding them accountable, but derail when they are on their own because they have not yet made eating healthy a habit.  By sticking with the program for multiple months, Audrey and Mark really did make eating healthy the new “normal.”

Eventually, I told Audrey and Mark that it was time to give things a try on their own.  I can tell they are continuing to excel all on their own which is exactly my hope for all the people I work with.

Client two: The fit guy that needed to get bigger

I’ve known Kyle for many years now, back from when there was literally a single Crossfit facility in all of New Hampshire.  Kyle has always been a skinny guy… seriously, check out this picture from before he really discovered Crossfit.

"Blinded by the light...."
“Blinded by the light….”

Kyle’s done a really nice job of improving many aspects of his health and fitness on his own.   He’s always given 100% in the gym and his body responded by adding some muscle mass.  Unfortunately, being well over 6 feet tall and weight 185 pounds is FAR from ideal when it comes to competing in the sport of fitness, which is Kyle’s personal goal.  After working together for several months, it became QUITE clear that Kyle is what we call a “Hard-gainer.”  No matter how much clean food he ate, he just could not manage to pack any real muscle mass on.  It was time for some drastic measures.  Here’s a picture of Kyle before we made some drastic changes… he’s weighing in at about 187 in the picture.  Clearly cut, but way too light for a guy his height.

I think he's got -2% body fat...
I think he’s got a negative body fat %…

So what did we do to get him where he needed to be.

1) Dropped his workout volume by about 60%.  What Kyle needed was not to beat his body senseless 5-6 days a week, but to work out hard and then REST.  His body needed extra time to recover and GROW.

2) Spend time under tension.  The best way to induce a growth signal is to spend a shitload of time under heavy weight.  I had Kyle follow a slightly modified version of Dan John’s program called “Mass Made Simple” which calls for BIG workouts 2 days a week with nothing but rest on the other days.  The basis of the program is built around enormous barbell complexes and huge squat sets (think sets of 25-50 reps) with moderate amounts of weight.  Supplemented with some technique work on the olympic lifts and some extra unilateral work to correct for imbalances and you have a recipe for success.

3) While eating clean is very important for maximal health, that was not necessarily Kyle’s number one goal.  He wanted to get significantly better at Crossfit and was willing to sacrifice some of his long term health to do so.  With that in mind, I told Kyle to increase his carbohydrate intake significantly.  With a gluten AND dairy sensitivity, this wasn’t easy but we figured a way to increase his carb intake by at least 100 grams a day through white rice… a pretty good fuel source in this case.  Luckily this worked well and the mass started to be packed on quickly.

So what were the results?  Well, after 8-10 weeks, Kyle was up to 205 lbs.  While he lost a little of that leanness at the time, he also put on a ton of muscle mass.  He’s since gone back to a regular crossfit style program with a strength emphasis and is down to 199-201 pounds and looks like this.

Kyle DL CVCFI think the most striking difference is in his shoulders and in his legs/glutes.  He put on a ton of mass in these areas which has definitely come in handy as he’s PR’d his back squat, front squat, clean and jerk, and snatch all after the 8 week mass gain program.  Oh, and he can still knockout 15 unbroken muscle ups and a sub 3 minute Fran…

Take home: Most people can make some really great changes to their health, nutrition and body composition by following basic principles around exercise and nutrition.  That said, often times an individualized approach is necessary to optimally perform and reach your goals.