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Humans are designed to live harmoniously with bugs. I don’t mean mosquitoes and houseflies and bees—although those, too. I mean the microbes that live on and inside us, the ones that help us digest our food, maintain a proper pH, and produce important immune system components, hormones, and neurotransmitters. 

Once, we humans would have encountered plenty of microbes on a daily basis because dirt and bacteria-ridden foods were a part of life. Not that this was always a good thing; food-borne illness was a danger to our ancestors just as it is now. Nevertheless, exposure to the unsanitized world meant people came in contact with, and ingested, microbes. To this day, the microbiomes in and on our body play a central role in healthy functioning.

That isn’t to suggest that you should be eating half-rotten food for your health. There are other, better options—like eating fermented foods.

You’re probably at least vaguely aware that fermented foods are good for you, though you might not know exactly why. They feature prominently in virtually all cuisines around the globe; not as much in the U.S. Today, I’m going to encourage you to include fermented foods in your diet if you aren’t already. I’ll also give you some of my favorites to start with.

Let’s dive in.

What Are Fermented Foods Anyway?

Fermentation occurs when microbes—often bacteria, sometimes fungi—on food begin to metabolize, or ferment, carbohydrates in the food. The end product of that metabolism is acid or alcohol. When done in a controlled environment like a vat of cabbage or a wine qvevri, the acid or alcohol builds up. Not only does this help preserve the food, it creates an inhospitable environment for dangerous pathogens that can make people sick.

Some form of fermented food is a standard component of just about every post-agricultural diet.

• The earliest sign of wine dates from about 8000 years ago in Georgia (Caucasus, not the state north of Florida). There’s evidence that people were fermenting drinks in Babylon circa 5000 BC, Egypt circa 3150 BC, Mexico circa 2000 BC, and Sudan circa 1500 BC.
• Fermented, leavened bread was produced in ancient Egypt, and milk was fermented in early Babylon as well.
• Roman soldiers often subsisted on long-fermented sourdough bread, which survived long treks well. (Imagine conquering the known world on a diet of bread—fermentation must be pretty effective stuff.)
• The Inuit traditionally wrap whole seabird carcasses in seal pelts and bury them underground to ferment for months, a dish called kiviak or kiviaq.
• Fermented dairy is a major aspect of the traditional Masai diet, as is clotted steer’s blood.

Don’t worry, I’m not suggesting you have to find a local purveyor of kiviak. There are plenty of ways to incorporate fermented foods that don’t require a seal carcass. But first…

Why Bother Including Fermented Foods in Your Diet?

You can understand why fermentation and other methods of food preservation were so important before the advent of refrigeration, but what about now? You might not appreciate the unique pungency of fermented dishes and condiments if you weren’t raised on the stuff, so is there any reason to make a point of eating fermented foods?

Decidedly yes. Foremost is that the microbes in the food, the ones doing the fermenting, act as probiotics. Consuming foods with living microbes is one of the controllable factors that add up to a healthy gut.¹ The gut’s pivotal role in immunity, mental health, regulating inflammation, and of course digestion should be reason enough to add some sauerkraut to your eggs or down some full-fat yogurt after your workout. On the off chance you aren’t convinced, here’s some more food for thought:

• Fermentation can render previously inedible or potentially dangerous foods edible and somewhat nutritious. The lectins, gluten, and phytates in grains, for example, can be greatly reduced by fermentation. I don’t advocate the consumption of bread, but if you’re going to treat yourself to any gluten-y grain-derived food, make it real, long-fermented sourdough.
• The fermentation process breaks down the lactose in dairy, thus mitigating a potentially problematic sugar and decreasing the carb content.
• Before they’re turned into delicious, rich dark chocolate, cacao beans must first be fermented. This deepens the color and enriches the flavor, but most importantly it destroys the astringent tannins present in raw cacao.

Convinced? In that case, here’s where I’d start.

7 Fermented Foods for Primal Eaters

1. Yogurt

Yogurt has the lowest barrier to entry of all the fermented foods. I’m sure you’ve had yogurt on many occasions. If you’ve only eaten store-bought yogurt, though, you might not have gotten the good stuff.

Yogurt is made by adding cultures of bacterial strains, usually Streptococcus thermophilus and Lactobacillus bulgaricus, to milk and letting it ferment at warm temperatures for several hours. When you then eat the yogurt, you’re then consuming the live bacteria that have happily multiplied in the yogurt. At least, that’s what you want. Oftentimes, store-bought yogurt has been heated after production to kill any pathogens, but that also kills the live yogurt cultures. Then sugar and other ingredients are added to make it more palatable to the average consumer.

At the very least, look for yogurts that promise live cultures. If you really want to ensure the live probiotic benefits, make your own. It’s surprisingly simple, especially if you have an Instant Pot or slow cooker with a yogurt function. That also allows you to create bespoke yogurt recipes with the specific bacterial strains you want, like Dr. William Davis’s L. reuteri recipe.

2. Kefir

Kefir is similar to yogurt in that it’s a fermented dairy product, but with a couple key differences—the main one being the type of microbes used in the fermentation process. Kefir involves a symbiotic colony of bacteria and yeast, similar to the SCOBY used to make kombucha. The result is a drinkable beverage like thinned-out yogurt that has many times more probiotic strains than yogurt, including the namesake L. kefiri.

That doesn’t mean kefir is better than yogurt necessarily, just different. Studies have shown both can help calm the inflammation associated with IBD and put it in remission.^{2 3 4 5} Both have potential anti-cancer properties. Both can help eradicate H. pylori infection.^{6 7}

You get the picture. Rather than choosing between the two, I’d include both occasionally. Kefir is also incredibly easy to ferment at home, by the way. If you can let a jar of milk sit on your counter overnight, you can make kefir. Can’t do dairy? You can also make kefir from coconut water or plain water with some sugar added for the bacteria and yeast to ferment.

3. Fermented cabbage

This covers all your varieties of sauerkraut, kimchi, and countless other regional dishes made by fermenting the unassuming cruciferous vegetable.

Besides being a delicious hot dog topping, a small 2022 study found that consuming fermented vegetables, including sauerkraut, for just two weeks led to a favorable shift in the composition of the gut microbiome, with more desirable Bacteroides and a corresponding decrease in Prevotella species.⁸ Kimchi, a staple of Korean cuisine, is considered a health superfood, good for everything from the expected gut health benefits to anticancer properties and promoting cardiovascular health.⁹

As with yogurt, if you want the probiotic benefits, you have to buy products that still have the live cultures. Start in the refrigerated section. Anything shelf-stable has been heated, so it will be inert. I’ve lately noticed kraut and kimchi purveyors popping up at local farmer’s markets, as well.

Or, once again, I’ll put in a plug for trying your hand at making sauerkraut. There’s a little art and a fair amount of science to it, but once you get the hang of it, the store-bought varieties will pale in comparison.

4. Natto

Natto, a Japanese form of fermented soybeans, is high in Vitamin K2 (MK-7), which is vital for bone, cardiovascular, and dental health. It’s definitely an acquired taste if it’s not something you grew up with, but it’s worth making the effort.

You might be surprised to hear me say that; most people assume I take a hard anti-soy line. Not so. (Natto so?) Soy doesn’t feature prominently in my diet, but I’m actually a fan of fermented soy products, and I don’t mind the whole beans. Everyone would do well to add some natto to their culinary oeuvre.

5. Apple cider vinegar

I’ve done a deep dive on the health benefits of ACV elsewhere. Most notably, dosing yourself with a couple tablespoons seems to have a rapid effect on blood sugar and insulin sensitivity. Experts think it’s the acetic acid in the vinegar that’s responsible for the observed benefits, not the microbes themselves. Since the microbes are the ones metabolizing sugars into acetic acid, though, let’s give them their due credit.

6. Kombucha

I’ve been a little hard on kombucha in the past, mostly because kombucha went through a period where it was, in my opinion, seriously overhyped as a health tonic. But that’s not kombucha’s fault. Perhaps I was being a tad harsh.

Kombucha does contain acetic acid, the same stuff that is supposed to make apple cider vinegar so good for you. The problem is, it also contains sugar—sometimes a fair amount. Kombucha is made by introducing bacteria and yeast into sugary tea and letting them do their fermentation thing. The longer it ferments, the more sugar will be metabolized, but also the more vinegary it becomes.

Usually, more sugar is added after fermentation to make it more appealing. That sugar is going to offset some of the blood sugar benefits surely, and there aren’t any good human studies pointing to other health benefits associated with drinking kombucha. But hey, if you like it, have at it. Look for low-sugar options, or (I sound like a broken record) make your own.

7. Beet kvass

For a lower-sugar fermented beverage option, what about kvass? Beet kvass, like sauerkraut, is a simple lactofermentation of vegetables in brine. The result is a salty, somewhat vinegary drink that, I won’t lie, isn’t going to be for everyone. I can’t find any research on beet kvass specifically, but it should yield similar benefits as other fermented vegetables.

Beet juice also has well-documented effects on blood flow to muscles and the brain, mitochondrial function, and muscle contractility, making it a useful supplement for athletes and, possibly, folks looking to enhance cognitive function.^{10 11}

Honorable Mention: Wine

Yes, wine is a fermented beverage, and yes, a fairly robust body of evidence suggests that some wine intake is good for you. I’d stop short of recommending that you pick up a wine habit if you’re not already a drinker, but I know I’ll get questions if I leave it off the list. For what it’s worth, the benefits of wine can mostly be chalked up to the polyphenol content, not any probiotic actions.

How to Add (More) Fermented Foods to Your Diet

The seven foods listed above are ones I’d consider entry-level fermentations (except beet kvass—you get extra credit for trying that one). They’re fairly easy to find and easy to add to Primal meals. The commercialized, store-bought versions generally won’t be as great as the ones Grandma used to make, but isn’t that always the case?

These just scratch the surface of what’s available, though. Once you start to delve into the wonderfully wide world of fermented foods, you’ll discover a virtually limitless array of fermented chutneys and relishes, sauces and condiments, vegetables and legumes, dairy products, and meats, eggs, and seafood. 

Picky eaters can always pop probiotic supplements, but they’ll do nothing for gustatory pleasure. I encourage you to branch out if you’re willing. While many of the benefits of fermented foods overlap, each one will offer a little something different, much like the original foodstuffs from whence they come. If you’re someone who likes to travel, why not make it a point to seek out local fermented items? Your tastebuds will thank you. (Or maybe not, but you’ll have memorable meals in any case.)

Let me know: What’s your favorite fermented dish? Are you wild about saltwort? Crazy for curtido? Chime in in the comments.

The post What Are Fermented Foods? appeared first on Mark’s Daily Apple.

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Research of the Week

Forest exposure improves quality of life in cancer patients.

Powerlifting improves strength gains throughout almost all life stages, with strength losses of 0.35% per year occurring only after age 69.

Outdoor training improves function and quality of life in older adults.

High intensity interval training reduces sleep apnea severity.

Blood flow restriction training with a wide cuff improves lower body explosive power.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Get to Know Your Inner Parts with Richard Schwartz, PhD

Primal Health Coach Radio: Aleks Salkin

Media, Schmedia

Hunter-gatherers built complex forts 8000 years ago.

Whole embryo genome sequencing coming soon.

Interesting Blog Posts

Why many millennials dread being a mom.

Social Notes

A nice chat.

Everything Else

Sarcopenic? More intensity in the weight room helps.

Beets for cognitive function (memory capacity, frontal skills).

Korean basketball players are starting to bank their free throws.

Things I’m Up to and Interested In

Interesting: Cat ownership and schizophrenia.

Of course: Strength training can reverse sarcopenia regardless of a person’s genetics.

Small study but powerful effect: Lion’s mane mushroom supplement improves cognitive performance and reduces stress in young adults.

Cool paper: Arguing that kids need to be strength training.

Amazing: Whales have vowels and diphthongs.

Question I’m Asking

What do you have planned for the holidays?

Recipe Corner

• Nice way to handle steak: pepper steak.
• Thai pork stock.

Time Capsule

One year ago (Nov 2 – Dec 8)

• 7 Exercises to Relieve Knee Pain—How to.
• 11 Ways to Heal a Wound Fast—What to do.

Comment of the Week

“My schizophrenic partner feels like “a freak in the streets” everytime he exits our apartment, a triumphant and difficult event I now refer to as a “prison break.” We won’t be going on a hut-to-hut adventure in the Rockies anytime soon. But yesterday we went out for coffee together and he actually enjoyed being out in public with his milky americano. Afterwards, he suggested a short walk. Hallelujah! Our physical challenge of the week will likely look tame by Primal standards but we’re going, we’re going for sure.”

-Keep up the good work.

The post New and Noteworthy: What I Read This Week—Edition 248 appeared first on Mark’s Daily Apple.

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Transparent Labs is renowned for its commitment to high-quality products, avoiding questionable ingredients like dyes, artificial sweeteners, and harmful additives. Grass-fed whey protein powders, creatine monohydrate powders, and branched-chain amino acid (BCAA) supplements are among their most popular products. This article zeroes in on their best-selling BCAA Glutamine product, specially formulated for muscle repair and recovery.

The well-documented benefits of BCAAs make them invaluable to minimize delayed-onset muscle soreness. By incorporating l-glutamine, Transparent Labs BCAA Glutamine adds an extra layer to this product’s potential success.

In this Transparent Labs BCAA Glutamine review, our team of personal trainers, CrossFit coaches, weightlifting competitors, and registered dietitians breaks down the ingredients, taste, solubility, and effectiveness to assist you in determining the product’s true worth.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Key Takeaways

• Every serving contains five active ingredients formulated to stimulate muscle protein synthesis, alleviate muscle fatigue, reduce post-workout soreness, boost post-workout muscle growth, and enhance performance.
• Contains zero colored dyes, unnecessary fillers, artificial sweeteners, or harmful additives.
• Suitable for vegan (made with fermented vegan BCAAs) and gluten-free diets.

Transparent Labs BCAA Glutamine

4.3

• Number of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Less than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

Check Price

Transparent Labs BCAA Glutamine Pros

• All active ingredients are included in clinically effective doses, maximizing your chances of reaping their benefits.
• As the name suggests, this BCAA supplement has a transparent ingredient list. It is also third-party lab tested, ensuring you receive a safe product containing exactly what is stated on the label.
• The four unique flavor options can help keep your taste buds refreshed and prevent monotony.

Transparent Labs BCAA Glutamine Cons

• It is pricier compared to alternative BCAA products, making it potentially unsustainable for some budgets.
• The flavors come off as too sour for some customers. If you don’t like tart beverages, you may want to try another BCAA supplement with sweeter or milder flavors.
• It includes stevia, a natural sweetener that may lead to digestive discomfort in some people.

Transparent Labs BCAA Glutamine Specs

Transparent Labs BCAA Glutamine Rating

The Breaking Muscle staff has researched over 50 BCAA products and tested more than a dozen. We’ve acquired a reliable understanding of their comparative strengths and weaknesses by analyzing their taste, the cost per serving, the amount of BCAAs offered per serving, and whether or not they’re third-party tested.

Here’s how we rated Transparent Labs BCAA Glutamine:

Transparent Labs BCAA Glutamine Review

With numbers like those you’re probably wondering why this product rates so highly in several key areas. Without further ado, let’s delve into the details to answer all your burning questions.

Price Per Serving

Each 1.28-pound tub of Transparent Labs BCAAs costs around $39.99 when making a one-time purchase. With 30 scoops per tub, each serving costs $1.33. The company website offers a monthly subscription that gives you a 10 percent discount on the total price, plus free shipping. If you subscribe, the product cost comes to around $35.99, and each serving is $1.20.

In comparison, XWERKS Motions BCAAs are priced at $1.63 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. Since Transparent Labs BCAA Glutamine falls in the middle of other BCAA supplements we’ve tried, we gave it 4 out of 5 stars.

Formulation

Transparent Labs uses clean, simple, effective ingredients in this product, earning it a solid 4 out of 5 rating for formulation. Active ingredients include a BCAA 2:1:1 ratio of leucine (four grams), isoleucine (two grams), and valine (two grams). These are complemented by five grams of glutamine and one gram of coconut water powder, supplying electrolytes. 

BCAAs are essential amino acids (EAAs) that you must consume through food since the body doesn’t make them. Of the three BCAAs, leucine is most notably a key regulator of muscle protein synthesis, needed to build muscle. (1) The suggested “threshold” for leucine intake is often cited as two to three grams daily to maximize muscle building. (1) However, individual dietary needs may vary, and it’s advisable to consider overall protein intake and dietary sources.

Valine and isoleucine aren’t as involved in muscle protein synthesis, but take on other roles. Valine helps stimulate muscle regeneration and is involved in energy production. Isoleucine supports glucose (sugar) uptake by muscle cells to be used for energy. This could help improve muscular stamina and improve endurance during a workout. 

Glutamine is an addition unique to this product. As the most concentrated amino acid in the human body, it’s crucial for cell function and growth. (2) By enhancing protein synthesis and muscle tissue development, glutamine aids in muscle building and recovery. (2)

One gram of coconut water provides electrolytes, including sodium, potassium, and magnesium. These minerals help regulate fluid balance, nerve function, and muscle contractions. Since you sweat and lose electrolytes during prolonged exercise, electrolytes are important for maintaining proper hydration for optimal physical performance. 

Additional ingredients consist of citric acid for preservation and flavor, natural flavors, stevia for sweetness, tartaric acid for flavor and sourness, and calcium silicate along with silicon dioxide to prevent caking and clumping. 

Stevia is a natural, zero-calorie sweetener commonly used in food, drinks, and supplements that may cause gastrointestinal discomfort in some individuals. Certain components of stevia that are not fully absorbed in the upper digestive tract reach the colon, where they then undergo fermentation, potentially leading to mild gas and bloating.

Available Flavors

The Transparent Labs website offers a selection of four flavors: Sour Green Apple, Tropical Punch, Strawberry Lemonade, and Blue Raspberry. This variety allows you to rotate between flavors, so you don’t get bored. However, we’ve tried other BCAA supplements that offer an even larger range of flavors. For example, Xtend Original BCAA Powder is available in 18 flavors on Amazon, and Optimum Nutrition Essential Amino Energy comes in 10 flavors.

Since the number of flavors available in Transparent Labs BCAA Glutamine is relatively small compared to the competition, we rated it 3 out of 5 stars here.

Taste

Our expert tester wasn’t thrilled with the Strawberry Lemonade flavor of this BCAA supplement, rating this category a 3 out of 5. She described it as bitter with an unfortunate aftertaste, so diluting it with additional water could help reduce the bitterness. Again, we only tested the Strawberry Lemonade, so your experience may vary depending on the flavor you choose.

It’s important to note that customer reviews on the company website are mixed regarding taste. Like our product tester, some aren’t blown away, but others seem to like it. One customer who approves of the taste says, “Tried a few times, the taste of strawberry lemonade is refreshing and it does boost my energy during the workout!” As taste is subjective, determining your preference for this product may require a personal trial.

Solubility

Transparent Labs BCAA Glutamine shines in the area of solubility, earning it a high rating of 5 out of 5. When mixed with liquid, our Breaking Muscle tester noted it dissolved well and didn’t leave behind any clumps or floaties. This is where the non-caking agents included in this product come into effect, delivering a smooth, well-dissolved amino acid supplement. 

Potential Benefits and Side Effects

BCAAs may offer an extended sense of energy and increased time to muscle fatigue, meaning you can train harder for longer. Additionally, BCAAs may reduce muscle damage, inflammation, and DOMS after a workout, so you can get back to training faster. Finally, BCAAs may support the preservation of lean mass during times of fat loss, indirectly supporting weight loss. 

The benefits of BCAA supplements are highly dependent on your diet. If you eat enough protein through food or a quality protein powder, your health benefits from additional BCAAs may be limited. Amino acids are the building blocks of protein, therefore a high-protein diet delivers adequate amounts of BCAAs. 

Our product tester didn’t experience any negative side effects while using this product. When taken in appropriate doses, BCAAs are generally safe. Following the recommended dosage instructions on the product label is advised for safety and effectiveness. 

That said, it’s always important to talk with your doctor before starting a new supplement, especially if you have a pre-existing medical condition or are taking prescribed medications.

Third-Party Testing

All Transparent Labs products are third-party tested, and we gave their BCAA product a perfect 5 out of 5 here. Third-party testing is crucial for athletes who value product quality, safety, and transparency. On the Transparent Labs website, customers can conveniently access certificates of composition and certificates of analysis. These documents provide detailed information about the quantities of active ingredients in each product, along with the results of testing for harmful microbes and heavy metals.

Customers who purchase Transparent Labs BCAA Glutamine can rest easy knowing the product includes what’s on the label and doesn’t contain potentially harmful amounts of heavy metals or contaminants. 

Transparent Labs BCAA Glutamine vs. XWERKS Motion

Transparent Labs BCAA Glutamine and XWERKS Motion may both be BCAA supplements, but they have many differences. Unlike BCAA Glutamine, which only includes two grams of carbs, Motion contains 25 grams of cluster dextrin carbohydrates, which are rapidly absorbed and may enhance physical performance and endurance. Customers using XWERKS Motion may feel more energized due to its carb content. 

On the other hand, BCAA Glutamine contains eight grams of BCAAs, while Motion only includes three grams. Unfortunately, XWERKS uses a blend of BCAAs, so it’s unclear how much of each BCAA you are getting per serving. However, with only three grams total, it’s unlikely each scoop contains the two to three grams of daily leucine known to maximize its muscle-building benefits. They both have a BCAA ratio of 2:1:1, which research suggests is ideal for exercise performance. (3)

Furthermore, XWERKS Motion is only available in one flavor (raspberry lemonade), compared to the four flavors available for Transparent Labs BCAA Glutamine. All Transparent Labs products are third-party tested, but there is no mention of third-party testing on the XWERKS Motion product page. Finally, Motion is more expensive, costing around $1.63 per serving, compared to BCAA Glutamine, which costs $1.33 per serving at the time of writing. 

XWERKS Motion

4.3

• Number of servings: 30 
• Price per serving: $1.63
• Amount of BCAAs per serving: Three grams 
• Calories per serving: Less than 130
• Flavors: Raspberry Lemonade 
• Third-party tested: Not at the time of this writing

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Transparent Labs BCAA Glutamine Customer Reviews

The product currently isn’t available on Amazon, however, customer reviews on the Transparent Labs website are positive, with a customer rating of 4.7 out of 5 stars. 

One satisfied customer writes, “I’m so excited and happy with my BCAAs. The flavor is amazing! And it’s working wonders on my sore body.” Another customer noticed improvements in muscle recovery and said, “It gives me adequate energy to push myself even further. I have no recovery pain at all, my muscles are at ease & I can go day after day.”

Customers who were less satisfied with the product generally disliked the taste. One verified customer says, “I’ll likely try a different flavor than blue raspberry, as I can’t say it tastes excellent.” Another writes, “I like the fruit punch as the strawberry lemonade was way too sour.” While the flavor was unfavorable for some, most didn’t mind the sour taste and some even described it as refreshing. 

Final Verdict: Is Transparent Labs BCAA Glutamine Worth It?

Transparent Labs BCAA Glutamine has a lot to offer, with eight grams of BCAAs, five grams of glutamine, and a dose of electrolytes. Depending on your overall diet and training regimen, this product could help you reduce muscle fatigue, improve endurance, and build lean muscle mass. At $1.33 per serving, it’s not the most affordable workout supplement, but the third-party testing and clinically effective doses might make it worth the investment. 

FAQs

Research

1. Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
2. O’Connell TM. The Complex Role of Branched Chain Amino Acids in Diabetes and Cancer. Metabolites. 2013; 3(4):931-945. https://doi.org/10.3390/metabo3040931
3. Gervasi M, Sisti D, Amatori S, et al. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high-intensity endurance cycling tests. J Int Soc Sports Nutr. 2020 Jan 20;17(1):6. doi: 10.1186/s12970-020-0337-0. PMID: 31959202; PMCID: PMC6971972.

The post Transparent Labs BCAA Glutamine Review (2023): The Key to Post-Workout Recovery? appeared first on Breaking Muscle.

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Legendary bodybuilders like Jay Cutler and Ronnie Coleman earned plenty of praise and Mr. Olympia hardware by constructing hulking physiques that included sculpted shoulders, killer quads, and bulging biceps. While most people don’t have plans to pose on stage someday, many lifters do have aspirations to walk around with muscular arms that look good in a tank top.

Although the traditional biceps curl will help you inch closer to growing the guns of your dreams, there’s another great biceps exercise that belongs in your training program: the preacher curl. With this no-nonsense biceps builder that makes one muscle group the star of the show, you can look forward to filling out the sleeves of your t-shirt even better.

Below, you’ll learn everything from the proper form to programming tips to unique variations so you can achieve a fantastic pump and long-term results from the almighty preacher curl.

• How to Do the Preacher Curl
• Preacher Curl Mistakes to Avoid
• Benefits of the Preacher Curl
• Muscles Worked by the Preacher Curl
• Who Should Do the Preacher Curl
• How to Program the Preacher Curl
• Preacher Curl Variations
• Preacher Curl Alternatives
• FAQs

How to Do the Preacher Curl

When conducted with proper form, the preacher curl will put your biceps and forearms through a grueling test of muscular strength and endurance. You can perform the movement with various free weights, including dumbbells, a barbell, or an EZ curl bar. Whatever piece of equipment you choose, you will also need a preacher curl bench to support your upper body during this isolation exercise.

Here’s a step-by-step guide that will put you in the right position to get the most out of this biceps curl variation using an EZ curl bar.

Step 1 — Set Up

Sit down on the preacher curl machine and adjust the seat height so your upper arms and chest rest on the bench pad. Or, if there is no seat, stand behind the preacher curl bench so your arms and chest are in the correct position. You should have a slight forward lean so that the pad touches your armpits. Then, use an underhand grip to grab the curl bar.

Step 2 — Curl the Weight

With your chin tucked, wrists neutral, and elbows extended fully, contract your biceps and curl the bar toward your shoulders. Squeeze at the top of the movement and hold for one to two seconds.

Step 3 — Lower to Starting Position

Execute the eccentric portion of this curl exercise by slowly straightening your elbows. Maintain complete control during the descent, carefully lowering the curl bar back to the starting position before repeating the full sequence for the desired number of reps.

[Related: How to Do the Reverse Biceps Curl for Complete Arm Development]

Preacher Curl Mistakes to Avoid

Want to get the best return on your investment in building bigger biceps? Here are a few common mishaps people make when performing preacher curls that can prevent you from reaping the rewards of your training program.

Taking the Strength Training Approach

Working with intense loads for a limited number of reps will not yield the best results if you’re focused on maximum biceps growth. While that style of training works well for compound movements like the back squat, bench press, and deadlift, you shouldn’t treat the preacher curl like a strength-building exercise.

Instead of going ultra-heavy, use a manageable weight that you can perform for sets of 10-12 repetitions with perfect form. This will provide a better stimulus for hypertrophy than a low-rep, high-intensity protocol more suited to powerlifting.

Incorrect Setup

Getting in the proper position should be the priority when you’re preparing to perform the preacher curl. That means your chest and upper arms should be in contact with the pad at all times. Having the bench set too low or too high will make it difficult (if not impossible) to execute the movement correctly, causing you to leave gains on the table by shifting the focus away from your biceps.

Failing to Use Full Range of Motion

The goal of the preacher curl is to fully extend and flex your elbows through a full range of motion. However, failing to extend your elbows past 90 degrees means you’re leaving potential gains on the table. While partial reps can be an effective way to finish off a set, focusing on fully stretching and contracting your biceps can maximize your muscle-building efforts.

[Related: Jon Call “Jujimufu” Absolutely Crushes a 161-Pound Preacher Curl PR]

Benefits of the Preacher Curl

What makes the preacher curl such a popular choice for lifters of all shapes and sizes? Let’s take a look at some of the ways it pays off to pencil this biceps exercise into your workout routine.

Direct Biceps Development

A true isolation exercise, the preacher curl provides a direct route to growing your biceps by removing your ability to use your lower half for any assistance. The angle of the bench pad allows you to completely stretch the muscle and maximize time under tension — a key factor in hypertrophy training.

Of course, squeezing at the top of the movement is critical for getting the most muscle-building returns. Overall, the preacher curl challenges your biceps during the concentric and eccentric parts of the exercise to create a fantastic stimulus for sculpting well-developed arms. 

Assists with Pulling Exercises

If you want to be more successful at chin-ups or other pulling exercises, the preacher curl can assist with those efforts. Having strong biceps will allow you to move the weight more efficiently and avoid overtaxing other muscle groups as you perform pull-based exercises. 

Plus, developing stronger biceps via the preacher curl can help with other compound movements. For example, you should see an improvement in your deadlift as you progress with your biceps training. And whether you choose the chest-supported or bent-over row, you should perform better at these back-day staples with stronger bi’s. 

Eliminates the Cheating Element

Chances are you’ve probably seen at least a few gymgoers contorting their bodies to swing out some poorly executed curls before finally admitting defeat. However, sacrificing form to execute any exercise makes little sense — especially if you’re concerned about maximizing muscle growth. 

Luckily, though, the preacher curl curtails your ability to cheat by keeping you grounded and eliminating the idea of using your legs for a boost. Once you set up properly on the machine and grab your free weight of choice, your biceps will quickly learn what it means to be isolated. More importantly, you’ll understand the value of performing slow, controlled reps using a full range of motion — and zero cheating. 

[Related: Jay Cutler Breaks Down His Workout to Build 20-Inch Arms]

Muscles Worked by the Preacher Curl

Undoubtedly one of the best isolation exercises for growing your biceps, the preacher curl engages a few other arm muscles, too. Here’s what you can expect to hit once you’re set up on the bench.

Biceps Brachii

This two-headed muscle is the primary mover for the preacher curl. You can specifically target the long or short head via your hand placement if you’re using an EZ curl bar or a barbell. A narrow grip will lead to better engagement of the long head. Meanwhile, the wider you go, the more you will recruit the short head of your biceps brachii.

Brachialis

A flexor muscle of the forearm, the brachialis helps with elbow flexion and is also heavily involved due to the angle of a preacher curl. Training this muscle consistently will help you develop stronger, thicker forearms.

Brachioradialis

Another flexor muscle located near the elbow, the brachioradialis not only helps with flexion but also with supination or pronation depending on the rotation of the forearm. (1) During the preacher curl, it helps stabilize the elbow joint.

Who Should Do the Preacher Curl

No matter if you’re training for a bodybuilding show, looking to improve your other lifts, or just trying to gain strength and size in your arms, you shouldn’t hesitate to call upon the preacher curl for support.

Strength Athletes

Powerlifters and Olympic weightlifters can take advantage of preacher curls to prepare them to dominate in pulling exercises like deadlifts, cleans, and snatches. Growing bigger, stronger biceps should pay off when it comes time to perform — and the aesthetic benefits don’t hurt, either.

Bodybuilders and Physique-Focused Individuals

No bodybuilder wants to disappoint on the back double biceps pose. Isolating this two-headed muscle via the preacher curl will help your arms pop on stage, especially if you pair it with other biceps-centric movements like close-grip lat pulldowns and chin-ups. And even if you’re focused on constructing a physique for non-competitive reasons, you can’t go wrong with a curl exercise that isolates your biceps and forearms.

Recreational Lifters

Beginners and general lifters can use the preacher curl to develop strength and endurance in their biceps without having to worry about cheating reps by going too quickly or not using the full range of motion. This curl variation isn’t overly complicated to master, but it does offer plenty of muscle-building upside.

[Related: Hammer Curls vs. Biceps Curls: The Battle for Bigger Arms]

How to Program the Preacher Curl

Whether you’re new to lifting or looking to add another biceps exercise to your classic bodybuilding split, you shouldn’t hesitate to incorporate the preacher curl into your exercise program. Determining the number of sets and reps (as well as the ideal load) depends on your goals, as there are different methods to achieve each one.

For Beginners: Perform a warm-up set of eight to 12 reps with a light weight to ensure you’re using proper form. Using a moderate weight, complete two to three working sets of eight to 12 reps.

For Muscle Growth: Complete three to four sets of eight to 12 reps with a moderately heavy weight. For even more gains, decrease the weight and perform a drop set until failure.

For Muscular Endurance: Select a light-to-moderate weight that you can curl for 15 to 20 reps. After you finish your first set, rest briefly for 20 to 60 seconds before repeating for two more sets.

[Related: Try These Biceps Workouts Without Weights for Muscle, Strength, and Fat Loss]

Preacher Curl Variations

From changing your grip to swapping out the EZ bar preacher curl for a dumbbell-based version, some simple tweaks can shift this exercise in a different direction. Here are some variations you can consider implementing to keep things fresh in the gym:

Dumbbell Preacher Curl

Leaving the barbell behind for a pair of dumbbells will open the door to new bicep-building possibilities. Not only can you work on any imbalances by training unilaterally, but you can also experiment with different grips to change the stimulus. For example, hammer-style preacher curls with a neutral grip will involve your forearm muscles more.

Close-Grip Preacher Curl

Using the same setup as the traditional preacher curl, this version targets the long head of the biceps by having you put your hands closer together.

Wide-Grip Preacher Curl

You can employ the opposite strategy to hit the short head by using a wide grip. For the best results, incorporate both grip variations into your biceps training program.

Reverse Preacher Curl

Whether you use a barbell, EZ curl bar, or dumbbells, a reverse preacher curl will force your brachioradialis to rise to the occasion. Grasping the bar with a pronated (palms-down) grip and keeping your arms in a fixed position to curl the weight makes this biceps exercise particularly useful for developing stronger forearms.

[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]

Preacher Curl Alternatives

Don’t have access to a preacher curl bench? You can still train your biceps with these muscle-building alternatives.

Incline Dumbbell Biceps Curl

Arguably the most challenging biceps exercise, the incline dumbbell curl swaps out the preacher curl bench for an adjustable weight bench. Sitting on a bench in the incline position provides a larger range of motion by putting your biceps into an even deeper stretch. Plus, stabilizing your body against the bench minimizes your ability to use momentum.

Concentration Curl

Similar to the preacher curl, the concentration curl keeps your upper arm in a fixed position that stabilizes your shoulder. This isolation exercise is an excellent example of the benefits of unilateral training, as you get to attack each side independently while your triceps remain anchored to the inside of your knee to make your biceps do all the work.

Standing Barbell Curl

An option that doesn’t involve sitting down, the standing barbell curl has withstood the test of time as one of the most basic, yet effective biceps exercises. Unlike some of the other alternatives and variations, this movement forces you to engage your glutes and core as you curl the weight. In addition, it also activates your anterior deltoid when the barbell is in the fully curled position.

Spider Curl

Take advantage of gravity and leverage to enhance your muscle-building experience by incorporating spider curls into your training program. Also referred to as the reverse incline curl, this exercise has a similar set-up as the chest-supported row. But instead of pulling your elbows back to target your lats, rhomboids, traps, and rear delts, you’ll contract your biceps to curl a barbell (or dumbbells) toward you.

Let Your Gains Preach for Themselves

Building bulging biceps requires plenty of high-quality reps that recruit the two-headed muscle to fully stretch and contract. While there are ample curl variations that can help you achieve that rounded look, the preacher curl deserves to be near the top of your biceps exercise list because it makes you stay strict with your form and removes momentum from the equation. Earmark it for pull day or whenever you work on your arms and get ready to show off the fruits of your labor when you flex.

FAQs

References

1. Lung BE, Ekblad J, Bisogno M. Anatomy, Shoulder and Upper Limb, Forearm Brachioradialis Muscle. [Updated 2023 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK526110/

Featured Image: lunamarina / Shutterstock

The post How to Do the Preacher Curl for Building Bigger Biceps appeared first on Breaking Muscle.

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A weightlifting belt may not have a long list of features, but it’s a valuable tool that can help keep you safe, stable, and supported during your training sessions. As a longtime rugby player and strength athlete, I’ve been using a powerlifting model from EliteFTS that’s withstood plenty of punishment over the last eight years without sustaining any tears. But even though investing in a fully leather belt can be expensive, you don’t have to spend $150 (or more) to enjoy a more secure lifting experience. Enter the Element 26 Hybrid Weightlifting Belt — an affordable option that combines the stability of a leather belt with the flexibility of a nylon one.

In this Element 26 Hybrid Leather Weightlifting Belt review, you’ll learn how a company started by a doctor of physical therapy and a US Army veteran developed a cost-effective solution to solve the problem of having to select between two different styles of belts.

Key Takeaways

• The Element 26 Hybrid Leather Weightlifting Belt pairs premium leather with high-quality nylon to give you the best of both belt material worlds, as the former offers superior stability and the latter adds extra comfort.
• The velcro strap and self-locking buckle system keep you well-secured so you can safely perform deadlifts, squats, and other heavy lifts with more confidence.
• This self-locking weightlifting belt is versatile enough to be used by powerlifters training to hit PRs to CrossFit enthusiasts crushing dynamic Olympic lifts like power cleans and snatches.

Element 26 Hybrid Leather Weightlifting Belt

4.6

• Material: Leather
• Width: Four inches
• Thickness: Six millimeters
• Locking type: Velcro
• Size range: XS to XL

Check Price

Element 26 Hybrid Leather Weightlifting Belt Pros

• Element 26 offers this hybrid weightlifting belt in five different sizes, which means most lifters should have no trouble finding one that fits comfortably around their belly buttons. From extra small (23 to 27 inches) to extra large (40 to 45 inches), there’s a wide range of options for lifters of all sizes.
• The self-locking mechanism allows for smooth transitions between sets. You can easily unlock the buckle and adjust the strap to take the belt off while you rest, and it stays securely in place when you’re ready to lift.
• At around $60, this versatile weightlifting belt represents excellent value. Although it’s significantly cheaper than a fully leather belt, it’s made of high-quality materials that protect your lower back and core during heavy lifts and other athletic movements.

Element 26 Hybrid Leather Weightlifting Belt Cons

• A fully leather belt will provide superior stability to this hybrid version from Element 26. If you want the most support, the SBD 13MM Lever Belt is one of the best weightlifting belt options for powerlifters and athletes who train with heavy loads. Just be prepared to pay north of $300 once you include shipping and taxes.
• While our testing team felt comfortable using the self-locking buckle, a belt with a lever buckle system may provide an extra layer of assurance and security. However, this comes down to a matter of personal preference.
• The uniform four-inch width of the Element 26 Hybrid Belt could cause discomfort for some athletes. Because it’s not tapered in the front, the belt can cause some breathing restrictions, depending on your body position.

Element 26 Hybrid Leather Weightlifting Belt Specs

Element 26 Hybrid Leather Weightlifting Belt Rating

The weight belt world includes a wide variety of build materials, designs, and uses. Our Breaking Muscle team of certified personal trainers, CrossFit loyalists, and strength and conditioning coaches have collectively performed thousands of reps of squats, deadlifts, and other exercises over the years wearing dozens of different weight belts. After training with them extensively, we used a proprietary scoring system to rank them based on factors such as design, durability, and versatility.

Here’s how the Element 26 Hybrid Weightlifting Belt scored.

Element 26 Hybrid Leather Weightlifting Belt In-Depth Review

Before you make room for the Element 26 Hybrid Leather Weightlifting Belt in your gym bag, you’ll want to make sure it’s the best fit for your style of training. After all, even though it can be used for different types of workouts, you may prefer the fit and feel of a tapered belt or the stability and security of a thicker one. We’ll take a closer look at key components like value, versatility, and durability so you can complete the checkout process with zero worries and 100 percent confidence. 

Price and Value

Available on element26.co and Amazon for $59.97, this hybrid weightlifting belt won’t make a huge dent in your gym equipment budget. In fact, you could easily spend double that amount to get a fully leather belt specifically suited for powerlifting — such as the 13mm Forever Lever Belt by Izner — which costs about $140. 

While investing that type of money may get you maximum durability and stability, it may not be necessary. Since the Element 26 Hybrid Weightlifting Belt brings the best of both worlds by using leather and nylon, you can perform just about any type of workout without having to worry about a lack of support. At about $60 and capable of handling nearly anything you throw its way, this belt earns 4.5 out of 5 stars for price and value.

Design and Colors

It’s easy to see why so many users enjoy the design of the Element 26 Hybrid Leather Weightlifting Belt. At six millimeters thick, it has sufficient girth to support your core and lower back. Plus, a four-inch-wide profile makes it well-suited for performing squats, deadlifts, and bench presses.

How do those measurements stack up against other weightlifting belts? Rogue’s USA Nylon Lifting Belt is just a hair thicker (6.35 millimeters), with the same four-inch-wide profile on the front and sides and a slightly wider (five-inch) back. Meanwhile, even though the fully leather SBD 13mm Lever Belt features a uniform four-inch-wide design like the Element 26 belt, it’s substantially thicker, measuring 13 millimeters. 

Most importantly, Element 26 paired a self-locking buckle with a velcro strap to provide security and peace of mind. While there’s nothing necessarily wrong with nylon belts, relying solely on velcro to keep you locked in while you lift can be risky. Rather than taking any chances of the belt coming undone during a deadlift or a squat, Element 26 doubled down by designing an easy-to-use system that our testing team highlighted as one of the belt’s standout features. 

Unfortunately, Element 26 didn’t get creative when it came to color choices. Available only in black, their hybrid belt won’t capture much attention from a visual standpoint. Ultimately, though, the user-friendly design helps it earn 4 out of 5 stars in this category.

Construction and Materials

Don’t let the relatively cheap price tag fool you. Element 26 built this hybrid weightlifting belt to last by using high-quality materials, including 100 percent premium leather and premium nylon. Heavy-duty stitching near the top and bottom edges provides added reinforcement — along with a nice visual touch.

Meanwhile, the self-locking buckle and heavy-duty Velcro strap give two layers of protection during your workouts. Overall, our testing team found the Element 26 Hybrid Leather Weightlifting Belt to be well-constructed and more than capable of serving as your only belt for years to come. All in all, it earned 4.5 out of 5 stars in this area.

Adjustability

Having the ability to quickly tighten or loosen your weightlifting belt can make a major difference in how smoothly and efficiently your workout goes. Thankfully, our testing team enjoyed a stress-free experience adjusting the Element 26 belt during their training session.

The velcro strap inserts into the self-locking buckle to ensure the belt doesn’t come loose. Yet even though the system is ultra-secure, the strap is easy to adjust so you can take the belt off and catch your breath between sets. This also comes in handy during CrossFit-style workouts, as you can quickly remove the belt while making a seamless transition from one movement to the next. In addition, the ability to make the belt as tight as you want allows for even pressure distribution and better breathability.

With no issues tightening, loosening, or removing the belt entirely, it earns 5 out of 5 stars for adjustability.

Versatility

Thanks to its hybrid leather-nylon design, this is where this belt truly shines. Both beginners and professionals will appreciate the ability to use this belt for everything from powerlifting to CrossFit-style training that requires more movement and agility. Our testing team found that the belt provided adequate lower back support for heavier lifts while still retaining enough flexibility to protect your abdominal muscles and core during WODs and other types of generalized strength and conditioning work.

Does that necessarily mean this belt is the best for powerlifting? A fully leather version that’s at least a few millimeters thicker, such as the Rogue 10mm Lever Weightlifting Belt, will outshine this Element 26 belt in that area. Plus, because most powerlifting federations stipulate that a belt must have a prong or lever-style adjusting mechanism, you cannot use the Element 26 Hybrid Leather Weightlifting Belt in sanctioned competitions. However, a thick, heavy-duty powerlifting belt will likely be too rigid and uncomfortable to perform CrossFit workouts, Olympic weightlifting, and functional fitness activities.

On the other hand, a nylon weightlifting belt won’t give the same stability and support as a leather one. So, Element 26 did well to design a hybrid version that can serve multiple purposes at a rock-solid level. Checking the box for versatility, this belt easily earns 5 out of 5 stars.

Durability

Element 26 had maximum durability in mind by crafting the belt from 100 percent premium leather. A resilient material that can withstand the toll of being used time after time, I can attest to the toughness and durability of leather, as my powerlifting belt has held up well for nearly a decade. That should give you plenty of confidence about investing in a belt that’s not only sturdy but also versatile.

And if you have any worries about the belt’s ability to hold up over the long haul, Element 26 includes a lifetime warranty. Although the policy does not cover normal wear and tear, it does cover any manufacturing defects. Overall, this belt earned 4.5 out of 5 stars for durability.

Element 26 Hybrid Leather Weightlifting Belt vs. 2POOD

At just north of $50, you won’t find many belts that can compete with the versatility and value of the Element 26 Hybrid Leather Weightlifting Belt. Still, it’s impossible to ignore another strong contender in the sub-$100 category: 2POOD.

Their four-inch-wide weightlifting belt comes in at a similar price point ($65 on Amazon; $50 on their website as part of a Black Friday sale) and is compliant with USA Weightlifting standards. Available in six sizes (XXS to XL), the 2POOD belt features their WODClamp locking system, which reinforces the velcro and adds security and support.

However, unlike Element 26, 2POOD did not incorporate leather into the design. Instead, they used a combination of velcro and Cordura nylon to give you the flexibility to lift heavily and still be able to move around without restrictions. That tradeoff may not suit you if you primarily focus on powerlifting-style workouts, as leather provides superior stability. Yet with an average rating of 4.6 stars on Amazon, it’s clear 2POOD’s cross-training belt has left a strong impression on hundreds of satisfied customers.

Ultimately, if you’re looking for maximum support for heavy lifting, your best bet is to go the Element 26 route. If you’re more concerned about general protection for more dynamic workouts, the 2POOD nylon lifting belt will get the job done for about the same cost.

2POOD Weightlifting Belts

4.0

• Material: Nylon
• Width: Three, four, or six inches
• Thickness: 20 centimeters
• Locking type: Velcro, hook-and-loop WODClamp
• Size range: XXXS to XXL

Check Price

Element 26 Hybrid Leather Weightlifting Belt Customer Reviews

Element 26 hit a home run by releasing a belt that accommodates such a wide range of users. Receiving widespread praise for its user-friendly design, the Hybrid Leather Weightlifting Belt has earned a rating of 4.6 stars based on 113 Amazon reviews as of the time of this publication.

One customer appreciated the ability to make small adjustments and that the belt worked great for heavier lifts. Another satisfied user pointed out that the belt provided “plenty of support for an amateur lifter.” Overall, many liked the combination of rigid leather with comfortable nylon (plus the velcro strap).

However, a few reviews mentioned the belt’s thickness (or lack thereof) as a potential drawback, noting that this model from Element 26 is not as thick as a traditional powerlifting belt. This is an important factor to keep in mind if you primarily focus on the big three lifts.

Final Verdict: Is the Element 26 Hybrid Leather Weightlifting Belt Worth It?

Based on its high-quality construction, and excellent versatility, the Element 26 Hybrid Weightlifting Belt deserves a spot in your gym bag. Capable of being used for WODs or heavy lifting sessions, it provides plenty of lower back and core support without being overly restrictive. If you’re looking to invest in one belt that suits multiple styles of training, this well-priced model from Element 26 will certainly get the job done. 

FAQs

The post Element 26 Hybrid Leather Weightlifting Belt Review (2023) appeared first on Breaking Muscle.

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It’s the most wonderful time of the year… to find the perfect gifts for friends and loved ones that will bring genuine smiles to their faces. No pressure, of course. 

In all seriousness, many of us are torn between wanting to get great gifts for the people in our lives (gift giving is one of the love languages, after all) and not wanting to buy stuff just for the sake of having something to wrap.

The ideas below are aimed at helping everyone on your holiday gift list to live their best Primal lives—get outside, eat great food, use their brain, take care of their body, reduce stress, and generally #LiveAwesome!

* Note, this post may contain affiliate links.

Primal Gift Guide

Gifts for People Who Love the Great Outdoors

To embrace the cold:

• Rechargeable hand warmers replace single-use warmers and keep your fingers toasty.
• A small portable stove like a JetBoil for a trailside hot chocolate or a warm meal on a cold outing. It’s also a year-round essential for backpacking. Maybe include a few Primal– or keto-friendly prepared meals.
• Silk or merino wool long underwear are layering essentials.

For beach days:

Or pool days or lounging in the yard days…

• Reef-safe mineral sunscreen. (Learn more about safe sun exposure, then head to the EWG Sunscreen Guide to find a good brand.)
• Weatherproof padded blankets are great for kids and adults.
• Turkish towels replace bulky traditional beach towels (this brand is women-owned and affordably priced).
• A portable chair with cooler does double duty.
• Everyone can use a reusable stainless steel water bottle to stay hydrated (this one funds national park projects).

Gifts for Foodies

• Replace single-use plastic with stasher bags for leftovers and lunchboxes
• Give the gift of safer cookware with cast iron or stainless steel pots and pans.
• Chocolate lovers on your list will love trying different chocolates from around the world.
• The hottest kitchen accessory of the year is the Ninja Creami ice cream maker. (Yes, you can use it to make Primal-friendly frozen treats!)
• You can never go wrong with a Primal Kitchen Gift Card!

Gifts for Coffee Fanatics

• Make latte art at home—and keep hot coffee hot—with an electric milk frother.
• Pair an inexpensive mini-whisk with Primal Kitchen Collagen Fuel for quick and delicious coffee upgrades.
• Make this a holiday to remember with a new espresso machine.

Gifts for Pet Lovers

• A light-up leash or collar will keep pooch safe on walks when the days are short.
• Pets deserve delicious Primal foods, too. Gift a subscription for a raw pet food delivery service.

Cozy Gifts

• Blue light glasses or yellow-tinted book light for evening reading that won’t interfere with sleep.
• Audiobook membership for people who like to do crafts or puzzles while they read. (LibroFM supports a local bookstore of your choice!)
• Weighted lap blanket.

Experiences and Services

• What new skills would your loved one like to learn? What about cooking classes, art classes, or courses on Udemy or Masterclass?
• Tickets for concerts, symphony, theater, or a comedy club.
• Local, state, and national park passes support public lands and encourage your loved ones to get outdoors.

Gifts for Kids

• Get kids moving in Primal ways with equipment that encourages them to jump, hang, crawl, and balance like these apparatuses (these also look cool).
• Get kids exploring with a magnifying glass, compass, microscope, or learning kits or science kits.
• Get kids in the kitchen with kids’ cookbooks or kid-safe cooking tools.
• Basic wooden building blocks and Legos let kids’ imaginations run free.

Primal Splurges

• Cold plunge, like this Ice Barrel. (Save $95 with code CHILL95.)
• Emulate Mark’s favorite outdoor activities with a stand-up paddle board or fat-tire bike.

What else is on your gift list? Use the comments to call out your favorite brands and small businesses that are worth supporting! 

The post DRAFT 2023 holiday gift guide appeared first on Mark’s Daily Apple.

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It’s no secret that building a well-developed back entails plenty of pulling exercises and enough protein to support your strength- and muscle-building efforts. While there are different routes you can take to achieve that sculpted look, the best back workouts revolve around a classic pull-day staple: the row. 

The number of row variations to choose from may feel overwhelming, but you can’t go wrong with two of the most effective options: the chest-supported row and the bent-over row. But what reigns supreme in the battle between a bench-based back builder and a freestanding barbell movement?

We’ll dive deeper into their differences and similarities, break down how to perform each one safely, and discuss the benefits and drawbacks of both so you can get the most bang for your buck during your next pull-day session. 

Table of Contents

• Key Differences 
• Key Similarities 
• Muscles Worked
• When to Do the Chest-Supported Row
• When to Do the Bent-Over Row
• How to Do the Chest-Supported Row
• How to Do the Bent-Over Row
• Benefits of the Chest-Supported Row
• Cons of the Chest-Supported Row
• Benefits of the Bent-Over Row
• Cons of the Bent-Over Row
• FAQs

Key Differences 

• The bent-over row involves the entire posterior chain and requires significant core activation. On the other hand, the chest-supported row recruits your upper-back muscles while mostly removing your lower half from the equation.
• The chest-supported row is generally safer for both beginners and advanced lifters since the weight bench provides stability and protection for your spine. Meanwhile, the lack of assistance with a bent-over row can limit the user’s ability to properly engage the back since they’re directing effort to stabilize their body in a bent-over position.
• Unlike the chest-supported row, the bent-over version directly carries over to other movements like the deadlift and good mornings, as it teaches you how to hip-hinge correctly. 

[Related: Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back]

Key Similarities

• Both row variations primarily work the latissimus dorsi (lats), making either movement a fantastic choice for your back or pull-day workout. 
• Your grip strength will be put to the test with each exercise. Rowing will help you develop a stronger grip (and forearms), which can pay off when performing exercises like cleans, snatches, and shrugs.  (If you’re trying to target your back muscles and your grip strength is a limiting factor, check out our list of the best lifting straps.)
• The bent-over row and the chest-supported row can help add thickness and overall size to your upper- and mid-back, especially if you vary your grip to target specific areas. 

Muscles Worked 

Like the bent-over row, the chest-supported row involves multiple upper-back muscles — primarily the latissimus dorsi (lats), trapezius (traps), and rhomboids. Your lats, which are the largest back muscles, are the main mover during any row variation. Meanwhile, your traps help stabilize your scapula, and the rhomboids play an important role in shoulder stabilization. 

In addition to your lats, traps, and rhomboids, your posterior deltoids — the back shoulder muscles that attach to your shoulder blades — also act as prime movers during the bent-over row and the chest-supported row. Plus, both row variations involve ample biceps activation, as this two-headed muscle assists with flexing your forearm and elbow. As you retract your shoulder blades during a row, your biceps help your arm bend at the top of the movement. You can also increase the stimulus by using a supinated (palms-up) grip. 

However, the bent-over row involves several muscle groups and joint structures that the chest-supported version doesn’t. Most notably, this multi-joint movement recruits your hamstrings, glutes, and spinal erectors to prevent any rounding as you pull the barbell toward your body from a hip-hinge position. Overall, your legs and core have to put in an equal amount of effort as your upper body to perform this exercise safely and effectively.

[Related: What Muscles Do Push-Ups Work? Get More Out of This Timeless Exercise]

When to Do the Chest-Supported Row 

Sometimes, choosing a chest-supported row simply makes more sense. Whether you’re new to lifting, healing from an injury, or looking to target specific parts of your back, here are a few scenarios where a chest-supported row works best:

You’re a Beginner

Just started strength training? Rather than risk getting hurt performing a more technical movement, stick with the version better suited for beginners. The chest-supported row teaches you how to engage your core and perfect your pulling technique from a seated position that keeps your spine stable. 

While you may have to start with lighter dumbbells, you can quickly increase the load if you remain consistent with your approach. Plus, the chest-supported row gives you a chance to learn how changing variables such as your grip, the angle of the weight bench, and time under tension can affect your results. For example, an overhand (pronated) grip will lead to more rear delt and upper-back activation since your elbows come out from your body. An underhand (supinated) grip keeps the elbows closer, forcing your traps and biceps to step up their game.

You’re Working Your Way Back From Injury

If you’ve been sidelined by a back injury and are ready to resume training, the chest-supported row is a smart choice. Using a bench for support decreases the pressure on your spine and core, allowing you to focus on performing the movement using precise technique. 

Start with lighter weights to set yourself up for long-term success by rebuilding your strength, stamina, and confidence one rep at a time. 

You’re Chasing Bodybuilding or Physique Goals

If you want to develop a more defined, muscular back, the chest-supported row lets you target your lats, rhomboids, and traps without your lower back and core being a limiting factor. After all, sustaining a hinged position while rowing a heavy load is very tiring.

From there, you can tailor the exercise to support your physique goals by going heavier, altering the tempo, changing the incline angle, or experimenting with different set and rep ranges. Either way, the chest-supported row stands out as an obvious choice if you want to isolate certain muscles on back day.

When to Do the Bent-Over Row

There’s a reason the bent-over row is near the top of every best back exercise list: it produces results. From athletes aiming to get more explosive to people who need to develop stronger posterior chains to lifters looking for a way to grow a bigger back, here are situations where you can make the bent-over row the star of the show.

You’re Training for Olympic Weightlifting or Powerlifting

All strength and power athletes should include a bent-over row variation in their routine. Olympic weightlifters can benefit from this exercise by using it as a primer for the clean and jerk, which requires explosive movement and a strong upper back. 

Plus, powerlifters who want to increase their deadlift PR can also utilize the bent-over row to help reach that goal. Getting comfortable with hinging at the hips, mastering how to brace your core, and learning how to fully engage your lats and other back muscles will only help you perform even better when it’s time to step up to the barbell. 

Additionally, bent-over rows can give you a leg up on the squat and the bench press. Developing your traps will create a stronger shelf for the bar to rest on — a major advantage when squatting heavy loads. When it’s time to bench, having a strong upper back will allow you to maintain a better arch and remain stable as you lower the bar toward your chest.       

You Want to Strengthen Your Posterior Chain

A weak posterior chain can contribute to low back pain and poor posture. Although it’s a bit of a double-edged sword, the bent-over row can help you in that area by strengthening key muscles like your spinal erectors and hamstrings — both of which are recruited heavily to remain in a strong hip-hinge position. 

According to a 2021 review on treatment for chronic low back pain, 12-16 weeks of posterior chain resistance training had a significantly greater effect than general exercise on pain, level of disability, and muscular strength. (1) So, while you shouldn’t try to max out on the bent-over row if you’re trying to build a healthy posterior chain, you can certainly incorporate it into a program that includes fundamental core exercises like dead bugs, bird dogs, and planks. 

You Want to Add Overall Size and Strength

If growing a thick, dense wall of muscle along your back matters most, make the bent-over row the main lift on your pull day. A 2009 study comparing three row variations found that this exercise produced large activation symmetrically from the upper to lower back, supporting the idea of the bent-over row as a go-to movement for adding size and strength. (2) Overall, a compound movement will involve more muscle engagement than an isolation exercise like the chest-supported row. 

How to Do the Chest-Supported Row

To perform a chest-supported row, you will need a pair of dumbbells and an adjustable weight bench. Changing the incline level (as well as your grip) can alter how you attack your back workout by stimulating specific muscles. 

Here’s a step-by-step guide to executing the chest-supported row with the correct technique.

1. Set your bench to a 45-degree angle. Grab your dumbbells and lie chest-down on the bench with the weights by your sides and your palms facing inward. 
2. Press your feet into the floor, engage your glutes, and brace your core to create tension throughout your torso.
3. While maintaining a neutral spine and head angle, retract your shoulder blades and pull your elbows toward the ceiling until they form a 90-degree angle.
4. Squeeze your upper-back muscles at the top of the movement for one to two seconds, then carefully lower the weights back to the starting position. Keep consistent tension in your abs to protect your lower back as you complete your set.

[Related: How to Do the Pendlay Row]

How to Do the Bent-Over Row

The bent-over row requires just two pieces of equipment: a barbell and weight plates. If possible, use high-quality bumper plates so you don’t have to worry about noise issues. While you can also perform this exercise with a pair of dumbbells, this breakdown covers how to do the traditional barbell bent-over row. 

Here’s a step-by-step guide that will help you master the nuances of this compound movement:

1. Stand behind a barbell with your feet shoulder-width apart. 
2. Hinge at the hips by keeping your back straight and bending your knees slightly.
3. Grab the bar with your hands slightly wider than your shoulders using a pronated (palms-down) grip. 
4. Engage your glutes and core, deadlift the bar off the floor, and lean forward to form a 45-degree angle.
5. While keeping a neutral spine, pull your elbows back until the bar touches your midsection. 
6. Hold the contraction for one second before slowly lowering the barbell until your arms are extended and the weight plates are just above the ground. 

Benefits of the Chest-Supported Row

The chest-supported row offers plenty of intriguing potential for lifters looking to build a strong, defined back. Let’s examine a few key benefits of performing this exercise.

Added Stability

The biggest benefit of the chest-supported row is undoubtedly having the ability to train your back with the built-in stability of a bench. This is great for both beginners and advanced lifters who want to reach their strength and hypertrophy goals without having to learn a complicated technique or worry nearly as much about core or lower-back limitations.

Takes Advantage of Unilateral Training

As opposed to bilateral exercises like the barbell bench press or the back squat, the chest-supported row lets you attack each side independently. Unilateral training is beneficial in that it allows you to address any imbalances and removes the possibility of one side shouldering more of the load. Supersetting the chest-supported row with another unilateral exercise like single-arm lat pulldowns can take your back workout to another level. 

Easier Recovery

The less-taxing nature of the chest-supported row makes it easier to recover during and after your workout. This movement doesn’t demand nearly the same intensity or overall muscle recruitment as a compound exercise like the bent-over row.

You should be able to catch your breath, reset, and be ready to go for at least a few sets before moving on to the next exercise.

Cons of the Chest-Supported Row

Although added stability and easier recovery stand out as positives, there are some drawbacks to the chest-supported row, including:

Requires More Equipment

Unfortunately, if you don’t have an adjustable weight bench, you won’t be able to perform the chest-supported row. Plus, you need a pair of dumbbells (or kettlebells) that provide enough of a challenge. Without the requisite tools, you will have to turn to other back exercises that don’t require a bench (such as the inverted row) or can be performed without equipment (like Superman holds). 

Less Overall Muscle Engagement

There’s a tradeoff for more stability: less muscle engagement. Because you’re seated with your chest against the bench, your core and legs get a bit of a break. So even though the chest-supported row works well for hitting your lats, rhomboids, traps, and biceps, it falls short of the bent-over row in how many muscle groups it recruits.

Can’t Go as Heavy

The awkward body position of the chest-supported row can make it more difficult to jump up in weight. Working at the standard 45-degree angle gives you enough range of motion to pull and squeeze, but only to a certain degree. Even if you’re an experienced lifter with a solid strength base, you’ll quickly realize it can be difficult to control heavier dumbbells and squeeze out clean reps. 

Benefits of the Bent-Over Row

Whether you’re a bodybuilder, strength athlete, or general gym goer, the bent-over row presents a wealth of potential muscle- and strength-building benefits. 

Carryover to Other Pulling Exercises

Whether it’s pull-ups, deadlifts, or the cable seated row, you can put yourself in a better position to perform well at other pulling exercises via the bent-over row. Building strength and endurance in your lats and traps will carry over to muscle-building exercises like dumbbell pullovers, lat pulldowns, and face pulls.

Plus, training your glutes, hamstrings, and core to handle a rowing motion from a bent-over position will give you a stronger trunk to handle whatever deadlift variation you prefer. 

Compound Movement

According to a 2017 study on resistance training modalities, multi-joint exercises are more effective for improving muscle strength and maximal oxygen consumption than single-joint ones. (3) That makes something like the barbell bent-over row a great bang-for-your-buck choice for your training protocol. Not only does it build upper-body strength, but it also stimulates your abdominal and leg muscles from start to finish. 

Improved Posture

A sedentary lifestyle can lead to slouched shoulders, weak spinal erectors, and disengaged glutes. The bent-over row can help counteract that by allowing you to strengthen your posterior chain. As you progress, you shouldn’t be surprised to see an improvement in your posture and a reduction in lower back issues.

[Related: 6 Deadlift Benefits Everyone Should Know About]

Cons of the Bent-Over Row

Is the bent-over row the right pull-day movement for you? Before you pencil it into your program, here are some cons to consider. 

Injury Risk

Although it can be great for developing explosive power and upper-back strength, the bent-over row can be dangerous if done incorrectly. Maintaining proper form can be a major challenge, as you must cohesively coordinate multiple muscle groups and joint complexes to allow you to hold a loaded hip-hinge position for the duration of your set.

Just a slight slippage in form — such as rounding your lower back or slightly shifting your hips to one side — can lead to a strained muscle, ligament, or more severe injury. Whether you repeatedly perform the bent-over row incorrectly or you just lose focus for one rep, you run the risk of experiencing a setback that could derail your training plans. 

Grip Strength Limitations

If you’re taking the glass-half-empty view, one of the drawbacks to the bent-over row is that your grip strength is a limiting factor. If your forearms and hands can’t handle holding, lifting, and lowering a loaded barbell repeatedly, you will struggle to execute the movement effectively or efficiently. This can also be the case with the chest-supported row if you use heavy dumbbells.

You can overcome this problem by consistently working on grip strength exercises or using lifting straps for support. While the former will help you get better at bent-over rows and other lifts that require good grip strength, the latter will let you work with heavier loads by keeping your hands securely fastened to the barbell. 

Demanding on Lower Back and Core

Compound exercises like the bent-over row essentially put your entire body to the test. While there are certainly benefits to recruiting multiple muscle groups in one movement, your training session can quickly go south if you don’t have a well-developed core. 

Hinging at the hips and remaining in that near-horizontal position while pulling the weight vertically places significant stress on your lower back and abdominal muscles. Once fatigue sets in, you may struggle to keep the correct form or have to put down the barbell entirely. 

Using Momentum

While the chest-supported row forces you to use proper form by keeping your chest against the bench, the freestanding position of the bent-over row opens the door to using momentum to lift the weight. If you go too heavy, get fatigued, or lose focus, it’s easy to cheat the ensuing reps by swinging or jerking the barbell rather than maintaining tension and executing strict, controlled reps. Not only will this limit the effectiveness of the exercise, but it could also lead to an injury. 

Row Till You Grow

The battle between the chest-supported row vs. the bent-over row doesn’t necessarily have a winner or a loser. Both exercises offer unique benefits that can assist with sculpting the back of your dreams. At the same time, there are notable differences between the two rowing variations that can make one or the other a more logical choice based on your individual goals. 

Ultimately, your best bet is to include both the chest-supported and bent-over versions in your workout plan. That way you can pack serious size on your frame, develop better posterior chain and grip strength, and reap all the rewards of rowing — one pull at a time.

FAQs

References

1. Tataryn, N., Simas, V., Catterall, T., Furness, J., & L. Keogh, J. W. (2021). Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Medicine – Open, 7. https://doi.org/10.1186/s40798-021-00306-w
2. Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. J Strength Cond Res. 2009 Mar;23(2):350-8. doi: 10.1519/JSC.0b013e3181942019. PMID: 19197209.
3. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.01105

Featured Image: Jasminko Ibrakovic / Shutterstock

The post Chest-Supported Row vs. Bent-Over Row: Which Variation is Best for Building a Bigger Back? appeared first on Breaking Muscle.

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What exactly is the big deal with NMN? It all starts with NAD (nicotinamide adenine dinucleotide). Think of NAD as cellular currency in your body. It’s required for things like energy production, DNA repair, and regulating gene expression. All of these processes sustain cell life and resist aging.

As we age, our NAD levels drop, leading to a decline in these functions. Not surprisingly, this contributes to the aging process. This is why people are trying to maintain or boost their NAD levels. Experts believe maintaining higher levels of NAD can potentially slow down aging and promote longevity. (18)

One of the ways to increase NAD levels is with NMN supplements. Nicotinamide mononucleotide (NMN) is a precursor to NAD, meaning it’s a substance that the body can convert into NAD. It’s like a raw material that cells can use to create more of the NAD ‘currency’ they need to function optimally.

With two decades of experience as a personal trainer and fitness nutrition specialist, I’ve witnessed a shift in client inquiries from how to get six-pack abs to a desire for longevity and improved quality of life. People don’t just want to live longer; they want to feel better too. While exercise and diet are important, NMN supplements offer a promising way to naturally boost NAD levels. For my review, I tested several options to help you find the best NMN supplement.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

How We Chose the Best NMN Supplements

I’d argue that choosing the best NMN supplement is more difficult than most other supplements because it hasn’t been on the market for very long. With limited time for rigorous scrutiny, finding products that truly align with the science can be a challenge.

Here at Breaking Muscle, there are several factors that we consider to ensure you get the best NMN supplements for your budget and lifestyle.

Science-Based Formulas

We give priority to products featuring ingredients backed by proven scientific evidence. 

Ingredients such as NMN, resveratrol, and vitamin D have consistently demonstrated anti-aging benefits in studies. (5)(8) (14)

What’s more, we evaluate the dosage of each ingredient, aiming to closely align it with the quantities shown in these studies for maximum effectiveness.

Third-Party Verification

Let’s face it: Supplements that undergo third-party testing instill greater confidence. 

We’ve favored products that have been through legitimate testing by independent laboratories, assuring purity and potency.

Real-World User Feedback

Real-life experiences offer invaluable insights. We’ve conducted a thorough review of user feedback, meticulously examining reports of effectiveness, benefits, and any potential drawbacks to provide you with a comprehensive assessment.

Company Reputation

The track record of a brand matters. We’ve chosen companies with a reputation for integrity, transparency, and a commitment to customer satisfaction.

Balancing Value

Our aim is to recommend supplements that strike the right balance between cost and effectiveness, ensuring you receive the best value for your investment.

Safety

Above all, your well-being is our top concern. We’ve focused on supplements that incorporate proven, safe ingredients without unnecessary additives or fillers. 

Naturally, products associated with a long history of adverse effects have been excluded from our list.

Our Top Picks for the Best NMN Supplement

• Best NMN Supplement Overall: Lifeforce Peak NMN
• Best NMN and Resveratrol Supplement: Omre NMN + Resveratrol
• Best Budget NMN Supplement: GenF20 Liposomal NMN+
• Best Pure NMN Supplement: partiQlar Pure NMN
• Best Anti-Aging NMN Supplement: Wonderfeel Youngr NMN

Best NMN Supplement Overall: Lifeforce Peak NMN

Lifeforce Peak NMN

4.5

• Daily dose: Three capsules
• Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving
• NMN per serving: 375 milligrams
• Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium
• Third-party testing: No

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I’ve been a big fan of Lifeforce since I tried the brand in my search for the best testosterone booster. Once again, they didn’t disappoint. In fact, the team and I were so impressed with Peak NMN that we assigned it as our best NMN supplement overall.

What clinched it for us? 

A combination of science-backed ingredients at doses that work, all without breaking the bank. Plus, Peak NMN targets something special: it not only supports long-term cellular health but also takes on blood sugar — a key factor in aging. Consistently elevated blood sugar can damage mitochondria or cellular ‘powerhouses’ and contribute to age-related diseases. (1)

Lifeforce tackles this with two key ingredients: Berberine HCl (660 milligrams) and White Mulberry Extract (200 milligrams), both proven to support healthy blood sugar levels. It also includes spermidine, which helps with cellular growth and renewal. It’s known for aiding in autophagy, the body’s way of cleaning out old cellular junk to make way for new, healthier cells. (2)(3)(4)

Naturally, Lifeforce’s star ingredient is NMN, which has been shown to boost NAD levels, helping to keep your cells strong. NAD plays a significant role in all cellular processes, most notably, energy production, DNA repair, and the regulation of cellular aging. (5)

For me, one of the features of Peak NMN that stands out from other NMN supplements is its quality and stability. It contains HPLC-tested NMN boasting 99 percent purity and a 24-month shelf life. 

Not only are you getting the highest quality form of NMN but it’s also going to last much longer than most other NMN supplements. For context, most brands of NMN have a three-month shelf life when stored at room temperature. To get around this, simply put your NMN supplement in the refrigerator.

Finally, one of my favorite features of Lifeforce supplements is the option to add a specialized home blood test that evaluates dozens of biomarkers focusing on aging and longevity. This test, supported by telehealth consultations and individualized guidance from a healthcare professional, aims to provide insights into biological age, cellular health, and factors influencing lifespan. Taking these tests before and several months after consistently using the supplement (and following the advice of the telehealth experts) can showcase how your cellular health is improving.

One of the team members at Breaking Muscle went through this Lifeforce Diagnostics test, and he was amazed at the professionalism of the team as well as the preciseness and quality of the information he received from it. He especially liked the convenience factor of having a phlebotomist come to the location of his choice. It’s very easy to schedule and the whole process takes less than 10 minutes from the comfort of your home.

Why didn’t Peak NMN get a perfect score? My only gripe with the supplement is the dosage of NMN. Sure, it provides 375 milligrams per serving, which may be enough if you’re new to NMN and want to avoid potential side effects like digestive issues and skin irritation. But what happens when your body adjusts, and you want to take a dosage closer to 1,000 milligrams (the higher end of the recommended daily dose)? 

Compare the 375 milligrams of NMN in Peak NMN to the 900 milligram serving in Wonderfeel Youngr NMN – A huge difference. If you want to get close to this when taking Peak NMN, you’ll have to either double the dose or take a separate NMN supplement. If you choose the latter, I’d recommend going with our choice for the best budget NMN supplement, GenF20 Liposomal NMN+, to save some cash.

Best NMN and Resveratrol Supplement: Omre NMN + Resveratrol

Omre NMN + Resveratrol

4.5

• Daily dose: Two capsules
• Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving
• NMN per serving: 500 milligrams
• Key ingredients: NMN powder, resveratrol, BioPerine 
• Third-party testing: Yes

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When the longevity trend started, the abbreviations “NMN” and “NAD” were virtually unheard of. Instead, everyone was talking about resveratrol. Just because NMN is now taking center stage within the cellular health and longevity movement doesn’t mean resveratrol is obsolete. In fact, we recommend taking them both together. And that’s why our pick for the best NMN and resveratrol supplement is Omre NMN + Resveratrol.

What exactly is resveratrol?

A type of antioxidant known as a polyphenol, resveratrol is found in the skin of red grapes and berries as well as cocoa. Antioxidants fight against oxidative stress in your body, which is caused by an excess of free radicals. These are molecules that can damage cells and they are linked to several chronic diseases along with aging.

And this is where resveratrol comes in as an all-around longevity supplement. 

From a cardiovascular standpoint, resveratrol has been shown to support heart health by improving blood flow and reducing inflammation. Some research even suggests it can support healthy blood sugar levels. (Remember what we said above about blood sugar levels and aging?) (6)(7)

For our purposes, the most important benefits of resveratrol are its anti-aging properties, which include:

• DNA repair: Activates proteins called sirtuins, aiding in DNA repair and cellular health. (8)
• Antioxidant properties: Protects cells against oxidative stress, which contributes to aging. (9)
• Cognitive protection: Offers neuroprotective effects that may slow neurodegenerative diseases. (10)
• Cellular health: Improves mitochondrial function, leading to increased energy production and cellular vitality. (11)

Combining resveratrol with NMN may offer synergistic benefits. Most notably, the antioxidant activity of resveratrol complements the role of NMN in supporting mitochondrial (cellular) function.

I love the idea of combining two longevity heavy hitters. This is something you don’t see in many NMN supplements. And the fact that Omre uses trans-resveratrol earns it extra points. Why? Trans-resveratrol is the more bioavailable form of resveratrol meaning your body can properly ingest and assimilate the ingredient.

What’s more, both ingredients are dosed at 500 milligrams per serving, well within the same range used in studies and research. If you are interested in gradually building up to a higher dose, you can simply double your dose and you’ll be within the same range as longevity expert, David Sinclair.

Best Budget NMN Supplement: GenF20 Liposomal NMN+

GenF20 Liposomal NMN+

3.5

• Daily dose: One capsule
• Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving
• NMN per serving: 250 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: No

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If there’s one thing that you’ll quickly notice about NMN supplements, it’s the price tag. The sticker shock is going to naturally lead to the question of whether the best budget NMN supplement exists and if it’s worth buying. Thankfully, that can be answered with a double “yes.”

Introducing GenF20 Liposomal NMN+.

There are three major differences between GenF20 NMN and the rest of the options on this list: price, dosage, and bioavailability.

Let’s start with the obvious one: price. Even if you purchase a single bottle of GenF20, you’re only paying $1.17 per serving, which is half of what some of the other brands are charging. If you want an insanely good deal for inexpensive supplements, you can’t beat buying one year’s worth upfront.

But there’s a reason for the lower price point and it has to do with ingredients and dosage. The only ingredient you’ll find in GenF20 is NMN. So, if you want those other ingredients that support longevity and cellular health, you’ll have to buy them separately and build your own stack. This is something I highly recommend. Not only can it be more cost-effective, but you’re guaranteed to get the proper dosage.

Speaking of dosages, you’ll see that it’s on the lower end of what the major studies used. Most of the studies mentioned above used anywhere from 250 milligrams to 1,250 milligrams. GenF20 provides 250 milligrams of NMN, which is among the lowest on our list. It isn’t bad if you’re just starting out and you want to see how your body responds to NMN, but for the long term, you’ll need to double or triple the dosage. 

Here’s the thing about that: At this price point, that’s still a good deal! If you buy a year upfront, you can easily triple your dosage and it’ll still end up being cheaper than most of the other NMN supplements out there.

Finally, let’s talk about bioavailability, which might be a double-edged sword for GenF20. On one hand, it uses liposomal delivery technology, which can significantly enhance the absorption of NMN into the bloodstream. Liposomal delivery means that the NMN is encased in a sort of protective bubble made from lipids (fats). As a result, the NMN can bypass the harsh acids in the digestive system and get delivered directly into the cells where it’s needed most. (12)

On the other hand, not all liposomal products are created equal. The quality and size of the liposomes, as well as the stability of the liposomal structure, can greatly affect the uptake of NMN. Luckily, GenF20 claims to use high-quality liposomal encapsulation to ensure that you’re getting the most out of each serving.

One final point about bioavailability involves the shelf stability of the product. NMN supplements are notorious for having a poor shelf life. Yes, brands do spend the extra cash to ensure a longer shelf life like Lifeforce: Peak NMN. However, GenF20 doesn’t mention anything about an extended shelf life. As I mentioned above, if your aim is to take double or triple the serving size, shelf life isn’t something you’ll need to worry about.

Best Pure NMN Supplement: partiQlar Pure NMN

partiQlar Pure NMN

4.0

• Daily dose: One capsule
• Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving
• NMN per serving: 500 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: Yes

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It should come as no surprise that the quality of supplements can range drastically. Take protein supplements as an example. If you buy whey protein concentrate, you might be getting a product that’s only 60% protein. If you buy whey protein isolate, you’ll get a hyper-filtered product that can deliver over 99% protein per serving. Both are protein supplements, but one is vastly superior to the other in terms of purity.

And the same goes for NMN supplements.

Purity or how much NMN you’re getting in every serving can vary wildly depending on the brand. On our list, we made sure to find products that had no less than 96% purity, which is the minimum you should always look for when shopping for an NMN supplement. With a product that pure, does it really matter which one you choose? 

Absolutely. Those last few purity points can really make a difference especially if it’s paired with a bioavailability delivery system ensuring optimal uptake.

When it comes to the best pure NMN supplement, partiQlar Pure NMN gets our vote for three reasons: a pure product, a knack for transparency, and an awesome team.

partiQlar’s NMN boasts an industry-leading purity that exceeds 99% and that’s a huge deal. This isn’t just some marketing ploy, it’s a claim that’s backed up by independent third-party laboratory testing. If you visit the official website, you’ll see that all the test results are right there on the homepage. (13)

Aside from the absurdly high purity of partiQlar’s NMN, one of the factors that I noticed is how transparent they are about the team behind the product. Not only is this pretty uncommon for NMN supplements, but you’d be hard-pressed to find this transparency with any supplement.

Knowing who is making your product means you can become a Google investigator and do your research for your own peace of mind (and to appease your supplement OCD). Very long story short: partiQlar sources their NMN from Effepharm. According to the official website, they are supposedly renowned for their research and development team of U.S. specialists along with their rigorous testing process.

Continuing with the idea of transparency and testing, partiQlar upholds rigorous standards to align with USP (United States Pharmacopeia) quality benchmarks. Also, the production facilities responsible for crafting partiQlar’s NMN are recognized by the National Sanitation Foundation (NSF) and Underwriters Laboratories (UL), reflecting adherence to the stringent Good Manufacturing Practice (GMP) guidelines.

Now, with that said, adhering to GMP guidelines is commonplace even if a supplement doesn’t specifically mention it on their website. Supplement manufacturers in the United States must adhere to GMP standards in order to operate. So, while it’s not exactly unique, it is nice to know that your supplements are in good hands.

In short, with an elite team, production facilities, and third-party testing, partiQlar is serious about the purity and effectiveness of its NMN.

Best Anti-Aging NMN Supplement: Wonderfeel Youngr NMN

Wonderfeel Youngr NMN

4.5

• Daily dose: Two capsules
• Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving
• NMN per serving: 900 milligrams
• Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine
• Third-party testing: Yes

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On a list of NMN supplements all claiming to reduce the impacts of aging, how does one stand above the rest as the best anti-aging NMN supplement?

For us, it’s all about a multi-targeted approach to fight the signs of aging. In other words, we want to see a supplement with multiple ingredients known for longevity benefits. And that’s what sets Wonderfeel Youngr NMN apart from the rest.

NMN is one of several anti-aging ingredients in Wonderfeel Youngr NMN. Let’s break down the ingredient list, starting from the top with vitamin D3. This is one of my favorite vitamins and one that I believe most people are lacking in.

Vitamin D3 is often associated with bone health, but it does so much more than that. When it comes to anti-aging benefits, vitamin D3 enhances immune function, supports cardiovascular health, and staves off cognitive decline. (14)

For men, vitamin D3 is especially important for hormonal health as it acts as a building block for testosterone. Low levels of testosterone are associated with weight gain, muscle loss, mood swings, and fatigue – All things that are pro-aging. (15)

Most importantly for our purposes, vitamin D3 is particularly useful because it seems to help stop the build-up of certain proteins that are commonly found in older people. Also, taking extra vitamin D3 may help reduce signs of aging at the cellular level, which suggests it might help to slow down how quickly we age biologically. (14)

There is one issue with the inclusion of vitamin D3 and it’s the exclusion of vitamin K2. When you take supplements, you want to try to pair or group ingredients that have a synergistic effect. In this case, vitamin K2 improves the bioavailability of vitamin D3. I’m not saying your body won’t see any benefit from the vitamin D3 in Wonderfeel Youngr NMN, but some level of bioavailability and potential benefit could be lacking thanks to the absence of vitamin K2.

NMN is the next ingredient on the list. What I love about Wonderfeel Youngr NMN is that it provides a dosage level that’s on the higher side at 900 milligrams per serving. As mentioned above, this is close to what David Sinclair takes on a daily basis.

Next up, we have trans-resveratrol. Again, this is another homerun ingredient. Trans-resveratrol is better than traditional resveratrol because it is the more bioavailable and biologically active form of the compound. While it is the preferred form of resveratrol, it is lacking in dosage at only 100 milligrams per serving. For reference, the standard dosage starts at 250 milligrams.

The next ingredient is olive fruit extract, which contains hydroxytyrosol, a powerful antioxidant that supports cardiovascular health by promoting healthy cholesterol levels and blood flow (circulation). It also has a lot of polyphenols and these compounds offer protective effects against oxidative stress—a key factor in aging—and inflammation, contributing to overall longevity. (16)

Finally, the ingredient list caps off with a super antioxidant known as ergothioneine, offering benefits for anti-aging, vascular health, and neuroprotection. It combats oxidative stress and inflammation, which reduces age-related cellular damage. It’s also thought to preserve telomeres, the chromosome endcaps that typically shorten with age. (17)

Cementing its place as the best anti-aging NMN supplement, is there anything that could make this supplement better? 

You bet! It is the first supplement on our list that focuses on earth-friendly packaging. Your first order will arrive in a durable and refillable glass bottle. After that, you’ll receive your supplement in completely recyclable and biodegradable pouches. Simply refill the glass bottle and recycle the pouch. Even if the pouch winds up in the garbage, it will break down within six to 42 months, leaving behind no trace of microplastics.

Do something positive for yourself while doing something productive for the environment.

What Is NMN?

Aside from being almost impossible to pronounce correctly on the first try, nicotinamide adenine dinucleotide (NAD) has an essential role in all cellular functions. 

The catch is that NAD levels naturally decline as you get older. This can lead to a variety of age-related health issues like slowing metabolism and cellular dysfunction. In a vicious cycle, the less NAD you have, the worse these issues get and the faster you age.

Enter nicotinamide mononucleotide, or NMN, a precursor to NAD. 

Put simply, NMN is what your body uses to make more NAD. Recent studies and praise from longevity experts like David Sinclair have sparked interest in NMN supplements to naturally boost NAD levels. 

The goal? To fight back against age-related decline in cellular health while improving overall longevity.

Benefits of Taking NMN

As a precursor to NAD, research suggests several potential health benefits associated with NMN supplementation:

Anti-Aging and Longevity 

NMN has exhibited numerous potential benefits against aging in different animal studies, including better metabolism and protection against diseases that come with age. Research suggests it may boost energy management within the body and enhance the body’s response to insulin as well as overall blood fat levels. (19)

Increased Energy Metabolism and Physical Activity

Supplementation with NMN has been suggested to improve energy expenditure and physical activity. A study indicated that NMN supplementation enhances neuronal function and physical activity, suggesting it may prevent the decline in energy metabolism associated with aging​​. (20)

Enhanced Physical Endurance and Metabolism

Continuing with the point above, research has found that NMN supplementation can improve endurance capacity, particularly in amateur runners, by enhancing oxygen delivery to muscle tissue and bringing energy to cells that are depleted during exercise​​. (20)

Cognitive and Cardiovascular Health

NMN supplementation has been linked to improved neuronal function in the brain and is suggested to have preventive and therapeutic potential in vascular cognitive impairment. (21)

How Long Does It Take for NMN to Start Working?

The one thing that I can’t stress enough is that NMN supplements are not like your favorite pre-workout supplements. You’re not going to feel them kick in with a bang after 20 minutes.

While several prominent biohackers suggest that you can use NMN as a nootropic (cognitive focus) supplement, I don’t agree with this. I believe the idea with NMN supplements is to promote improved cognitive function over the long term.

Besides, most nootropic-focused NMN supplements also contain other fast-acting ingredients that you’ll feel right away like caffeine and theobromine. Be sure not to confuse longevity supplements with nootropics.

It’s important to keep in mind that NMN is a long-term investment in your cellular health and overall longevity. So, don’t get discouraged if you don’t see immediate results. Stay consistent with your NMN supplement. The best way to determine if NMN is working for you is to take a biological age test once every several months and compare the differences. As mentioned above, we highly recommend Lifeforce Diagnostic, which measures more than 40 biomarkers and includes a personalized plan to optimize your health.

What Is the Best Way to Take NMN?

Hands down, the gold standard of absorption is intravenous. If you have the money and the time, you can find NAD drips at your local health spa. The results are immediate with many people citing a difference in how they feel the same day and throughout the week. The catch? NAD drips are notorious for making you nauseous. They are also extremely pricey. 

The simpler and more affordable way is with the NMN supplement.

NMN can be a bit finicky when it comes to how it’s best absorbed. The consensus is that sublingual (under the tongue) absorption is the way to go. This method allows NMN to bypass your digestive system and head straight into your bloodstream for faster results.

How Much NMN Should I Take Per Day?

This really depends on how comfortable you are with taking a “David Sinclair dose.” Some people jump right into taking 1,000 milligrams per day. 

But if you want to play it safe, many beginners start with around 250 milligrams to 500 milligrams per day. This is a good baseline to see how your body responds. As you continue to take the NMN supplement, you can gradually increase the dosage, but only if it makes sense for your goals and budget. 

What To Consider When Looking for an NMN Supplement

When shopping for an NMN supplement, here are some of the key factors to keep in mind:

Your Goals

When looking for an NMN supplement, I suggest asking yourself, “What do I want to accomplish by taking this?” 

• Do you want to support long-term longevity in your body and brain? 
• Are you looking to lower your biological (cellular) age?
• Or are you looking for something fast-acting that can help you focus?

If the first two goals sound like what you’re after, then an NMN supplement can be a great complement to a healthy diet and exercise program.

If you’re more interested in that third goal, an NMN supplement isn’t going to give you what you’re after. As I mentioned above, although NMN is sometimes marketed as a nootropic, it’s not going to give you a feeling comparable to caffeine. Only stimulants will do that and NMN is not a stimulant.

So, before you buy an NMN supplement, make sure it aligns with what you’re trying to accomplish in your health journey.

Recommended Dosage

The typical dosage for NMN supplements ranges between 250 milligrams and 1,250 milligrams. 

Should you start with a lower dosage? That really depends on your comfort level. 

Plenty of people jump right into taking 1,000 milligrams per day without any issues. If you’re someone who is new to NMN or supplements in general, consider starting out with 250 milligrams. If your body responds well to this dosage for a few weeks, gradually increase it. You can do that by simply doubling the serving that you’re currently taking.

With all that said, always consider speaking with a healthcare provider to help tailor your choice of the proper dosage based on your medical history and goals.

Ingredients and Ingredient Quality

You know you want to take an NMN supplement and you’re confident about the dosage. Now it’s time to make sure you’re getting quality ingredients. 

Here are several factors to look for when buying an NMN supplement:

• Purity: Buy an NMN supplement that contains at least 96 percent purity.
• Third-party testing: Look for products that have been third-party tested for quality assurance.
• Certifications: Certifications such as GMP or NSF signify a product’s high-quality manufacturing.
• Complementary ingredients: Check that added ingredients enhance efficacy and offer additional health benefits.
• Additives and fillers: Avoid supplements with unnecessary additives, fillers, or any low-quality ingredients.
• Product reviews and company reputation: Research the manufacturer’s reputation and read customer reviews to gauge the effectiveness and reliability of the product.

Safety

NMN supplements shouldn’t be a gamble. You should be able to confidently take your choice of supplement without worrying about your safety. 

Here are some tips to keep yourself safe when shopping for NMN supplements:

• Check for interactions with medications. If you are currently taking medication, it’s crucial to understand how NMN might interact with those medications. Consult with a healthcare provider to ensure there are no potential negative interactions.
• Ensure the supplement is backed by clinical research. Look for supplements that have been supported by clinical research. While research on NMN is still emerging, some products may have more scientific backing than others.
• Ensure the brand adheres to safe manufacturing standards. Check to see if the supplement is produced in facilities that follow high safety standards, such as GMP-certified facilities. This ensures that the product is made with a high degree of consistency and control.

Potential Side Effects

NMN supplements are usually very safe and easy to handle. Still, some side effects have been reported, including the following:

• Digestive issues such as nausea, vomiting, diarrhea, and abdominal pain
• Gastrointestinal discomfort, including bloating and indigestion
• Skin irritation and allergic reactions
• Flushing and headaches

If you experience any of these, reducing the dosage or discontinuing use may be necessary. Either way, I’d recommend speaking with your doctor. Also, be sure to check the ingredient label to ensure the side effects are coming from the NMN and not another ingredient.

If you’re concerned about the potential side effects of NMN supplements, start with a lower dosage like 250 milligrams, and gradually increase it to gauge your body’s tolerance. Keep a close watch on your body’s reactions after starting NMN supplementation. Any new or unexpected symptoms should be taken seriously and discussed with a healthcare provider.

How To Get the Best Results from an NMN Supplement

There’s more to throwing a supplement capsule in your mouth and going about your day. If you want to get the most from your NMN supplement, here are several tips to consider:

Be Consistent

Above all, if you want to see results, you need to be consistent with taking your supplement. When taken at the same time each day, NMN supplements can help maintain stable levels of NAD in the body. 

In addition to consistency, the timing of your NMN dose might play a role in its efficacy. (And I stress the word “might.”)

There’s some evidence to suggest that taking NMN in the morning could align with your body’s natural rhythms for producing NAD. 

On the other hand, I’ve read that some experts recommend taking NMN at night to help with sleep. 

Does it matter? Overall, I’d recommend finding a time that works best for you and sticking with it. Better to be consistent with taking the supplement than trying to time it perfectly amidst a chaotic schedule and missing doses.

Remember That Diet and Exercise Come First 

Don’t forget, supplements are just part of the equation. As I always say to my clients, “Supplements are supplemental.” They should never be the star of the show – That privilege belongs to diet and exercise.

Eating right and staying active are essential if you want to see the best results. Before considering supplements, I’d suggest reviewing your current fitness and meal plan. Could they use some work? If so, then focus your time, energy, and money on those first.

Once your foundations with food and fitness are solid, then you can bring supplements into the mix.

Consider Synergistic Supplements

Assuming your diet and exercise program are all taken care of, you can look at longevity supplements beyond NMN.

While incredible on its own, NMN can be part of a broader supplement strategy. For example, combining NMN with resveratrol, a compound that also supports cellular health, may enhance the effects of NMN.

This isn’t a requirement but something to consider if your goal is to optimize anti-aging benefits and longevity.

Monitoring Progress and Adjust

Finally, I’d recommend keeping track of how you feel before and after starting the NMN supplement. Use the notepad on your phone and track any changes in energy levels, cognitive function, and overall wellness to gauge the supplement’s effectiveness.

Outside of noting how you feel, if you’re serious about tracking your results, I’d suggest a biomarkers panel test like the one Lifeforce offers. Doing this every quarter or every six months will give you the best idea of how you’re progressing and the changes you might need to make, especially if you’re chatting with a longevity expert.

Final Thoughts

I’m glad that longevity is finally a big focus in the industry. I’m ecstatic when clients ask me questions about living a longer life AND feeling better during those extended years.

Most importantly, I believe that NMN supplements have the potential to play an important role in achieving those anti-aging goals.

However, I’m still a big believer in the basics. 

There’s no “magic pill” that’s going to keep you young forever — at least, not yet there isn’t. Until that day arrives, I can’t stress this enough: Focus on mastering your nutritional choices, get consistent with an exercise program, and consider mental health exercises like meditation so you can live a well-balanced, healthy life. Once these are in order, you can complement your lifestyle with NMN supplements.

Best NMN Supplement: Side-by-Side Comparison

Best NMN Supplement Overall	Best NMN and Resveratrol Supplement	Best Budget NMN Supplement	Best Pure NMN Supplement	Best Anti-Aging NMN Supplement
Lifeforce Peak NMN	Omre NMN + Resveratrol	GenF20 Liposomal NMN+	partiQlar Pure NMN	Wonderfeel Youngr NMN
4.5	4.5	3.5	4.0	4.5
Description: Daily dose: Three capsules Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving NMN per serving: 375 milligrams Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium Third-party testing: No	Description: Daily dose: Two capsules Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving NMN per serving: 500 milligrams Key ingredients: NMN powder, resveratrol, BioPerine  Third-party testing: Yes	Description: Daily dose: One capsule Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving NMN per serving: 250 milligrams Key ingredients: Nicotinamide mononucleotide Third-party testing: No	Description: Daily dose: One capsule Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving NMN per serving: 500 milligrams Key ingredients: Nicotinamide mononucleotide Third-party testing: Yes	Description: Daily dose: Two capsules Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving NMN per serving: 900 milligrams Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine Third-party testing: Yes
Check Price	Check Price	Check Price	Check Price	Check Price

Best NMN Supplement Overall

Lifeforce Peak NMN

4.5

Description:

• Daily dose: Three capsules
• Cost per serving: One-time purchase: $3.00 per serving / Monthly subscription: $2.33 per serving
• NMN per serving: 375 milligrams
• Key ingredients: Nicotinamide mononucleotide, berberine HCl, white mulberry extract, spermidine, lithium
• Third-party testing: No

Check Price

Best NMN and Resveratrol Supplement

Omre NMN + Resveratrol

4.5

Description:

• Daily dose: Two capsules
• Cost per serving: One-time purchase: $1.99 per serving / Monthly subscription: $1.89 per serving
• NMN per serving: 500 milligrams
• Key ingredients: NMN powder, resveratrol, BioPerine 
• Third-party testing: Yes

Check Price

Best Budget NMN Supplement

GenF20 Liposomal NMN+

3.5

Description:

• Daily dose: One capsule
• Cost per serving: Annual: $0.49 per serving / Semi-annual: $0.55 per serving / One-time purchase: $1.17 per serving
• NMN per serving: 250 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: No

Check Price

Best Pure NMN Supplement

partiQlar Pure NMN

4.0

Description:

• Daily dose: One capsule
• Cost per serving: Annual: $0.71 per serving / Semi-annual: $0.90 per serving / One-time purchase: $1.20 per serving
• NMN per serving: 500 milligrams
• Key ingredients: Nicotinamide mononucleotide
• Third-party testing: Yes

Check Price

Best Anti-Aging NMN Supplement

Wonderfeel Youngr NMN

4.5

Description:

• Daily dose: Two capsules
• Cost per serving: Introductory monthly subscription: $2.43 per serving / Regular monthly subscription: $2.76 per serving / One-time purchase: $2.93 per serving
• NMN per serving: 900 milligrams
• Key ingredients: Nicotinamide mononucleotide, vitamin D3, trans-resveratrol, olive fruit extract, ergothioneine
• Third-party testing: Yes

Check Price

FAQs

Research

1. Rungratanawanich, W., Qu, Y., Wang, X. et al. Advanced glycation end products (AGEs) and other adducts in aging-related diseases and alcohol-mediated tissue injury. Exp Mol Med 53, 168–188 (2021). https://doi.org/10.1038/s12276-021-00561-7.
2. Liang Y, Xu X, Yin M, Zhang Y, Huang L, Chen R, Ni J. Effects of berberine on blood glucose in patients with type 2 diabetes mellitus: a systematic literature review and a meta-analysis. Endocr J. 2019 Jan 28;66(1):51-63. doi: 10.1507/endocrj.EJ18-0109. Epub 2018 Nov 3. PMID: 30393248.
3. Thondre, P.S., Lightowler, H., Ahlstrom, L. et al. Mulberry leaf extract improves glycaemic response and insulaemic response to sucrose in healthy subjects: results of a randomized, double blind, placebo-controlled study. Nutr Metab (Lond) 18, 41 (2021). https://doi.org/10.1186/s12986-021-00571-2.
4. Kiechl S, Pechlaner R, Willeit P, Notdurfter M, Paulweber B, Willeit K, Werner P, Ruckenstuhl C, Iglseder B, Weger S, Mairhofer B, Gartner M, Kedenko L, Chmelikova M, Stekovic S, Stuppner H, Oberhollenzer F, Kroemer G, Mayr M, Eisenberg T, Tilg H, Madeo F, Willeit J. Higher spermidine intake is linked to lower mortality: a prospective population-based study. Am J Clin Nutr. 2018 Aug 1;108(2):371-380. doi: 10.1093/ajcn/nqy102. PMID: 29955838.
5. Igarashi, M., Nakagawa-Nagahama, Y., Miura, M. et al. Chronic nicotinamide mononucleotide supplementation elevates blood nicotinamide adenine dinucleotide levels and alters muscle function in healthy older men. npj Aging 8, 5 (2022). https://doi.org/10.1038/s41514-022-00084-z.
6. Tomé-Carneiro J, Gonzálvez M, Larrosa M, Yáñez-Gascón MJ, García-Almagro FJ, Ruiz-Ros JA, García-Conesa MT, Tomás-Barberán FA, Espín JC. One-year consumption of a grape nutraceutical containing resveratrol improves the inflammatory and fibrinolytic status of patients in primary prevention of cardiovascular disease. Am J Cardiol. 2012 Aug 1;110(3):356-63. doi: 10.1016/j.amjcard.2012.03.030. Epub 2012 Apr 19. PMID: 22520621.
7. Zhu X, Wu C, Qiu S, Yuan X, Li L. Effects of resveratrol on glucose control and insulin sensitivity in subjects with type 2 diabetes: systematic review and meta-analysis. Nutr Metab (Lond). 2017 Sep 22;14:60. doi: 10.1186/s12986-017-0217-z. PMID: 29018489; PMCID: PMC5610395.
8. Baur JA, Sinclair DA. Therapeutic potential of resveratrol: the in vivo evidence. Nat Rev Drug Discov. 2006 Jun;5(6):493-506. doi: 10.1038/nrd2060. Epub 2006 May 26. PMID: 16732220.
9. Leonard SS, Xia C, Jiang BH, Stinefelt B, Klandorf H, Harris GK, Shi X. Resveratrol scavenges reactive oxygen species and effects radical-induced cellular responses. Biochem Biophys Res Commun. 2003 Oct 3;309(4):1017-26. doi: 10.1016/j.bbrc.2003.08.105. PMID: 13679076.
10. Jang JH, Surh YJ. Protective effect of resveratrol on beta-amyloid-induced oxidative PC12 cell death. Free Radic Biol Med. 2003 Apr 15;34(8):1100-10. doi: 10.1016/s0891-5849(03)00062-5. PMID: 12684095.
11. Lagouge M, Argmann C, Gerhart-Hines Z, Meziane H, Lerin C, Daussin F, Messadeq N, Milne J, Lambert P, Elliott P, Geny B, Laakso M, Puigserver P, Auwerx J. Resveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC-1alpha. Cell. 2006 Dec 15;127(6):1109-22. doi: 10.1016/j.cell.2006.11.013. Epub 2006 Nov 16. PMID: 17112576.
12. Gopi S, Balakrishnan P. Evaluation and clinical comparison studies on liposomal and non-liposomal ascorbic acid (vitamin C) and their enhanced bioavailability. J Liposome Res. 2021 Dec;31(4):356-364. doi: 10.1080/08982104.2020.1820521. Epub 2020 Oct 6. PMID: 32901526.
13. “Quality.” partiQlar, 6 Jan. 2023, partiqlar.com/quality/.
14. Fantini C, Corinaldesi C, Lenzi A, Migliaccio S, Crescioli C. Vitamin D as a Shield against Aging. Int J Mol Sci. 2023 Feb 25;24(5):4546. doi: 10.3390/ijms24054546. PMID: 36901976; PMCID: PMC10002864.
15. Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
16. D’Angelo C, Franceschelli S, Quiles JL, Speranza L. Wide Biological Role of Hydroxytyrosol: Possible Therapeutic and Preventive Properties in Cardiovascular Diseases. Cells. 2020 Aug 21;9(9):1932. doi: 10.3390/cells9091932. PMID: 32825589; PMCID: PMC7565717.
17. Paul BD. Ergothioneine: A Stress Vitamin with Antiaging, Vascular, and Neuroprotective Roles? Antioxid Redox Signal. 2022 Jun;36(16-18):1306-1317. doi: 10.1089/ars.2021.0043. Epub 2021 Dec 7. PMID: 34619979; PMCID: PMC9221166.
18. Shade C. The Science Behind NMN-A Stable, Reliable NAD+Activator and Anti-Aging Molecule. Integr Med (Encinitas). 2020 Feb;19(1):12-14. PMID: 32549859; PMCID: PMC7238909.
19. Mills KF, Yoshida S, Stein LR, Grozio A, Kubota S, Sasaki Y, Redpath P, Migaud ME, Apte RS, Uchida K, Yoshino J, Imai SI. Long-Term Administration of Nicotinamide Mononucleotide Mitigates Age-Associated Physiological Decline in Mice. Cell Metab. 2016 Dec 13;24(6):795-806. doi: 10.1016/j.cmet.2016.09.013. Epub 2016 Oct 27. PMID: 28068222; PMCID: PMC5668137.
20. Liao B, Zhao Y, Wang D, Zhang X, Hao X, Hu M. Nicotinamide mononucleotide supplementation enhances aerobic capacity in amateur runners: a randomized, double-blind study. J Int Soc Sports Nutr. 2021 Jul 8;18(1):54. doi: 10.1186/s12970-021-00442-4. PMID: 34238308; PMCID: PMC8265078.
21. Tarantini S, Valcarcel-Ares MN, Toth P, Yabluchanskiy A, Tucsek Z, Kiss T, Hertelendy P, Kinter M, Ballabh P, Süle Z, Farkas E, Baur JA, Sinclair DA, Csiszar A, Ungvari Z. Nicotinamide mononucleotide (NMN) supplementation rescues cerebromicrovascular endothelial function and neurovascular coupling responses and improves cognitive function in aged mice. Redox Biol. 2019 Jun;24:101192. doi: 10.1016/j.redox.2019.101192. Epub 2019 Apr 10. PMID: 31015147; PMCID: PMC6477631.

The post Best NMN Supplement: Fountain of Youth in a Bottle? (2023) appeared first on Breaking Muscle.

Originally posted at: http://www.nerdfitness.com/

So you’re interested in nutrition coaching?

Great! It’s a smart move for the right person. 

I’ve seen the power of it firsthand in our Online Coaching Program, with folks making small nutrition adjustments with big results.

But before you go and hire a nutrition coach, read this guide!

You see, in many places “nutritionist” is an unregulated term, so not all nutrition coaches you find will be equally qualified.

So let’s tell you what to look out for and whether you even need a nutrition coach to get started.

Here’s what we’ll cover:

• What does a nutrition coach do?
• How can a nutrition coach help me?
• What’s the difference between a dietitian and a nutritionist?
• What certifications should a nutrition coach have?
• Signs of a good nutrition coach (and signs of a bad one).
• How much does a nutrition coach cost?
• Do we even need a coach? (How to simplify nutrition).
• Is a nutrition coach worth it? 
• Hiring a nutrition coach (Next steps).

Let’s do this thang.

What Does a Nutrition Coach Do?

Nutrition coaches guide people’s dietary habits to improve their health, body composition, or athletic performance.

To do this correctly, a nutrition coach will need to know the science behind:

• How different macronutrients (protein, fat, and carbs) affect the human body.
• Calories, metabolism, and energy balance.
• The vitamins and minerals found in our food.

In a nutshell, a good nutrition coach will know how to properly nourish the human body.

They can probably also tell you a little bit about nuts and their shells!

But being an expert in nutrition science is only half of it. The other half is people.

Yep, a nutrition coach also needs to be an expert on folks like us. Otherwise, it’s hard to help people develop new habits.

Because sure, a chicken salad for dinner could be a smart move.

But how do you make that realistic for someone like Mason, who’s constantly working and studying?

That’s where a coach comes in.

To be done well, nutrition coaching needs to include “behavior change,” which enters the realm of psychology.

So a nutrition coach needs to be an expert on two things:

• Nutrition science
• People

Without the second bullet, you’re just handing out good advice that no one will ever use. 

Before we go on, I will mention that through NF Coaching, we not only work on nutrition. But we also help build sustainable workout programs too! The goal is really to come at fitness from every angle, including exercise, nutrition, and mindset. We’ve learned this is the key to making changes that LAST.

If you’d like to learn more about it, you can scope out our program right here:

Click here to learn how we help folks master nutrition!

Okay, let’s talk a little more about how a nutrition coach can help.

How Can a Nutrition Coach Help Me?

There are all sorts of things a nutrition coach can help us with. 

For example, a good nutrition coach will provide:

#1) ACCOUNTABILITY

This is one of the top reasons people hire a coach in the first place. When we survey those who join NF Coaching, it’s often the number one reason folks join the program.

That’s because knowing what to do is one thing. Doing it is quite another.

When we’re accountable to someone else, whether it’s a coach or even a friend who’s on a similar mission, we’re more likely to follow through.

Heck, it’s one of the reasons Rebel Leader Steve has a strength coach, despite running a fitness company.

Here’s what Steve says about it:

I know when my coach asks me about my workout, I don’t want to let him down. So I just do the workout.

The same accountability can happen with nutrition.

For example, if we make a plan for meal prep on Sunday afternoon, we’re more likely to do it if we know our coach will ask about it on Monday.

Accountability can often be the missing piece for starting long-lasting change. 

#2) A PERSONALIZED APPROACH

It’s really easy to go online and find a bunch of free recipes for healthy meals.

For example, here are 26 such recipes.

While these recipes can be a great starting point, they often won’t help with individual challenges:

• What if we don’t have any time to cook?
• What if we have to deal with food allergies?
• What if we want to eat the same dinner as our family?

That’s where the help of a coach can be a game-changer.

They can offer specific recommendations around our unique challenges (and we all have unique challenges). Plus, they can check in with us to make sure their solutions are working.

If those solutions aren’t working for us – nbd. They’ll brainstorm new strategies we can implement.

This personalized solution can be very helpful if we haven’t had much success with a “right out of the box” approach.

#3) EXPERTISE

I mentioned earlier that a nutrition coach needs to be an expert on human nutrition.

This is helpful, so we don’t have to worry about:

• Is Keto the best strategy for weight loss?
• Why have so many people had success with Paleo?
• How does OMAD fit into this?

While it’s good to be curious about different diets, a nutrition coach can help separate fact from fiction when it comes to healthy eating. 

Otherwise, we might get tricked into following some terrible “crash diet” or some social media “fad diet.”

#4) GUIDANCE AROUND “HOW TO EAT”

Most people approach proper nutrition around “what to eat.” Just as important, however, can be “how to eat.”

For example, a nutrition coach can help us develop skills around:

• Eating mindfully and slowly. Our bodies take a while to recognize it’s full. That’s why slowing down and concentrating on our meals can help with portion control. Some skills that might help include using a meal timer, putting the fork down between bites, and eating without the TV or our phone (i.e., no distractions). 
• Recognizing hunger and fullness cues. Sometimes, we eat just to eat. Maybe we’re more bored than hungry. Maybe we’re stressed and find ourselves emotionally eating. To help fight this, we can keep a “Hunger and Fullness Journal.” With our journal, we rate our hunger from 1 to 10 before eating anything. If it’s less than 6 or 7, maybe we pause for 30 minutes or so and check back in later. It’s the same idea for our fullness. We’ll pause during the meal so we can ask “How hungry am I still?” If our hunger has subsided, maybe we save the rest of our food for later. The goal is to get to know our body’s hunger signals again.
• Creating a schedule for meals. Most people do best with eating on some type of routine. Breakfast, lunch, and dinner at roughly the same time. Our body will pick up on this and naturally get hungry at the times we normally eat. 

In our Online Coaching Program, we’ll often assign missions to work on a “how to eat” skill for the week:

• “This week, how about we put down our fork between bites?”
• “What if our next mission is to eat without the TV on?”
• “How do you feel about having dinner at the same time this week?”

These missions are discussed and built between the coach and client, so we can custom-make the best plan for you! After a few months of this, it can be surprising just how different our eating habits look.

#5) TOOLS FOR BUILDING HEALTHY HABITS

One of our head coaches is fond of saying “The secret to our program is we build long-term healthy habits together.”

Sure, it’s great if someone can work out 2x a week and eat healthy lunches every day for a month.

But it’s even BETTER if they can do it for the foreseeable future.

The difference between the two? 

Making them long-term habits.

A habit is something we do all the time, without much thought. Like bruising our teeth in the morning or showering at night.

We want our healthy eating behaviors to join this mix.

If a year from now, we’re still practicing the actions our nutrition coach recommended, then we’ll call that a major win.

Hiring a nutrition coach can absolutely be worth the investment if we continue our healthy habits after our time together is over. 

Next, let’s talk about what separates a dietitian from a nutritionist. 

What Is the Difference Between a Dietitian and a Nutritionist?

The big difference between a “dietitian” and a “nutritionist” is the formal education required and the regulations that govern the use of the title. 

While they both have their time and place, it’s important to understand the difference between the two:

• Dietitians treat disease through nutrition and will often work within hospitals. For example, they might prescribe a diet to a patient with diabetes to help manage blood sugar levels. They’ll likely hold the title of Registered Dietitian (RD).
• Nutritionists work with the general population to develop healthy eating behavior, often to meet a client’s personal goal. You might hear them referred to as a “Nutrition Coach.”

Throughout most of the world, the title of “dietitian” is regulated by a governing body, like the Academy of Nutrition and Dietetics in the United States.^[1]

While some states and countries do regulate the title of “nutritionist,” the requirements are often far less rigorous. 

Here’s another way to think of it: all “Dietitians” can likely call themselves “Nutritionists” but not all “Nutritionists” can call themselves “Dietitians.”

To become a dietitian in the US you need to:

• Earn an accredited bachelor’s or master’s degree
• Complete an internship
• Pass the Commission on Dietetic Registration (CDR) exam
• Obtain the appropriate state license
• Maintain said state license

What does it take to become a nutritionist?

Well, depending on where you live, it could be nothing.

Yep, you could print a business card with “nutritionist” on it and get to work.

Now, obviously, there’s a big difference between calling yourself a nutritionist and actually helping people.

Yeah…

However, that doesn’t mean a nutrition coach can’t be beneficial. 

Since the barrier to entry is lower, it’s often more affordable to hire a nutritionist or nutrition coach.

Plus, a nutrition coach will often work alongside a dietitian, helping to facilitate their prescription.

Much the same way an orthopedist might work with a physical therapist.

Next, let’s chat about some certifications we can look out for if we want to hunt down a well-trained nutrition coach. 

What Certifications Should a Nutrition Coach Have?

There are quite a few certification programs out there for nutrition.

Some are great!

Some are…not so great.

Let’s chat about some of the legit ones.

Here are some certifications to look for if we’re going to hire a nutrition coach:

#1) PRECISION NUTRITION CERTIFICATION LEVEL 1 (PN1)

One of the most well-respected certifications for nutrition comes from Precision Nutrition. 

In fact, when we hire coaches, it’s one of the qualifications we look out for!

PN states there’s “no best diet for everyone” and instead believes coaches should help their clients find the individualized nutrition plan that works best for them.

They’re one of the best in the business, and their curriculum has had a big impact on Nerd Fitness Coaching. 

#2) INTERNATIONAL SPORTS SCIENCES ASSOCIATION’S (ISSA) NUTRITIONIST CERTIFICATION

ISSA is an education company that does certifications for personal training and strength coaching.

They also offer a Nutrition Certification that is pretty well done. 

#3) THE NATIONAL ACADEMY OF SPORTS MEDICINE (NASM) NUTRITION CERTIFICATION

NASM is another name well-respected in the fitness industry. 

While they mainly certify personal trainers, they also offer a comprehensive nutrition certification.

Now, these three companies aren’t the only organizations that do good work with nutrition certifications. But this can start to give us an idea of things to look out for when seeking out a nutrition coach.

Signs of a Good Nutrition Coach (and Signs of a Bad One)

Not all nutrition coaches will be created equal:

• A good coach will work with us to develop a healthier relationship with food, focusing on habits that will help us reach our goals.
• A bad coach will just tell us to eat more broccoli (thanks Coach, super helpful).

Outside of the credentials we discussed in the last section, here are some other signs to look out for:

#1) They ask us a lot of questions

A good nutrition coach will want to learn about us before they recommend anything.

They’ll ask us questions like:

• What are your goals?
• What’s been your previous experience with weight loss or gain?
• How do you normally eat today?
• What’s your schedule like?
• What other priorities do you have?

Without this information, it’s very difficult to help someone.

If a nutrition coach doesn’t ask us a bunch of questions, that’s a huge giant red flag.

#2) They’ll work with us to create an action plan

The name of the game here is “long-lasting change.”

To do that, habits need to be created TOGETHER.

If our coach just tells us what to do, without any input from us, it might fall flat.

For example:

• If a coach tells us to batch cook on Sunday, but we don’t know how to work an oven, this won’t fly (here’s how to cook some easy meals btw).
• Let’s say we want to eat dinner with our family. Well, our coach’s advice to eat the same thing over and over might cause our kids to revolt (“Chicken AGAIN…gag”).

If a coach creates a plan that never addresses what we can do or what we want to do, it’s destined to fail.

#3) They’ll monitor our progress

Any halfway-decent coach is going to check in frequently for a status update.

As they say, that which gets measured gets managed, so a good nutrition coach will gather data on things like:

• Body Measurements. How much we weigh, waist circumference, etc.
• Strength. If we’re trying to grow strong, our coach might check to see if we’re increasing in weight with our resistance training. 
• Lab test results. Maybe we have some health metrics, like cholesterol levels, we’re trying to change.
• Compliance. Let’s say we have a goal of eating a vegetable with every dinner. Are we actually doing it?
• Confidence. Our confidence levels can often be a good indicator of how we’re doing in a program.

If a nutrition coach doesn’t check in on how you’re doing, consider that another big red flag!

#4) They’ll base their recommendations on outcomes

A good nutrition coach is like a scientist.

Their recommendations are almost like experiments. They’ll ask themselves questions like:

• Did my clients perform their assigned tasks?
• Is it helping them with their goals?
• Are they enjoying themselves?

Like any good scientist, they won’t judge the outcome. 

If under certain conditions an experiment catches fire…well…we now know what will set the experiment ablaze.

“Day 9…still catching fire.”

So a good nutrition coach will constantly reflect on what our feedback means:

• Scenario – “After working on it all week, my client still doesn’t have enough time to make breakfast.” 
• Possible Solution – “Perhaps we should propose making a protein smoothie the night before?”
• Scenario – “Despite the changes we’ve made, my client hasn’t been losing weight.” 
• Possible Solution – “Maybe it’s time for a food journal, so we can both see how many calories they’re eating?”
• Scenario – “My client easily obtained protein with every meal last week.”
• Possible Solution – “Maybe we should scale this up, and include a vegetable with every meal now too?”

That’s why a good nutrition coach is constantly changing their action plan, based on the outcomes they see and record.

#5) They know when to refer out

There are some things a nutrition coach can’t help us with.

That would be any kind of medical intervention. 

If we need someone to “prescribe” a diet to treat any kind of disease (Crohn’s, Hashimoto’s, etc.), we’ll need an actual Registered Dietitian or other medical professionals to do so.

While a nutrition coach can help with the implementation of that treatment (“Here are some ways to get more iron in your diet”), the actual treatment needs to come from someone properly qualified.

Plus, a good nutrition coach will understand this. They’ll recognize their own lane and know when it’s time to refer out (and might even have some recommendations if you don’t know who to talk to).

How Much Does a Nutrition Coach Cost?

The cost of a nutritionist is really going to be variable.

But you can expect to pay $50 to $150 for a one-hour session with a nutrition coach.^[2] 

Note: Insurance will generally not cover a nutrition coach or nutritionist unless they are a registered dietitian.

This leads to another question…

How much does a registered dietitian cost?

Again, it’s variable, but you can expect to pay somewhere between $100 to $200 for a one-hour session with a dietitian.^[3]

This might be covered by insurance, but usually only when there’s a diagnosis that requires nutrition counseling. 

If the cost of a nutritionist seems too high, it might be worth considering…

Do We Even Need a Nutrition Coach? (or How to Simplify Nutrition)

Before we go out and hire a nutrition coach, it might be worth asking ourselves a couple of questions: 

Am I making this harder than it needs to be?

Could I benefit from making nutrition super simple?

As Coach Staci explains in the video above, overcomplicating nutrition could look like this:

• Weighing all our food.
• Calculating the correct macronutrient split.
• Daily fasts.

Now, there’s a time and place for all this. But there’s also a time and place to ignore it.

Coach Staci has had clients absolutely convinced they had to weigh their food to lose weight. 

They’ll start out good, weighing everything they eat. This generally only lasts for a week or so, because they quickly grow annoyed at the overwhelming amount of work involved! 

So they quit. 

Instead of this, maybe we start off smaller and simpler.

To improve nutrition, try these three things:

1. Have a glass of water with every meal.
2. Have a lean source of protein at every meal.
3. Have a vegetable with every meal.

That’s it! Let’s just do those three things.

Don’t worry about Keto, Paleo, or Plant-Based. 

Just make sure to drink enough water, get plenty of protein, and eat lots of veggies.

Then we can worry about all sorts of complicated nutrition stuff.

Is a Nutrition Coach Worth It?

Ultimately, the question of whether or not a nutrition coach is worth it will come down to a few things:

• Our goals
• What we need help with
• What kind of coach is available to us

If it can be done on our own, great!

I’ve seen all sorts of Rebels grab a map and make their way to Mordor.

But, I’ve also seen lots of Rebels who’ve benefited from their very own Gandalf.

Someone who knows the way, and has helped people achieve similar goals. 

A good nutrition coach can 100% be this…if we find the right one.

Remember, “nutritionist” isn’t always a regulated term, so do a little research before jumping in.

Here’s something else to consider: some personal trainers ALSO offer nutrition coaching.

Many coaches are combining traditional personal training services like programming workouts alongside nutrition counseling, since the two can often be dependent on one another.

That’s more or less the basis of NF Coaching. Our coaches customize exercise routines, plus help our clients build healthy habits around nutritious eating (done all online).

We’ve found that lasting success often combines BOTH diet and exercise, so we don’t ignore either.

Plus, it’s often a better value to bundle both services together.

If you’re interested in seeing if one of our coaches can help you adjust your nutrition ( while also growing stronger), you can see if we’re a good fit for each other right here:

See how a Nerd Fitness Coach can help you develop healthy eating habits.

How to Hire a Nutrition Coach (Next Steps)

So you’ve decided you want to hire a nutrition coach?

Sweet!

Here’s what to do:

• Determine goals. We don’t want to start this process blindly. Figure out some goals and write them down. Any good coach is going to ask us about them right away.
• Formulate the scope. Do we need a medical professional for a prescribed way of eating? Or can a more generalized approach work? Do we want to meet someone in person or online?
• Compare qualifications. Anyone can throw the word “nutrition coach” on their resume. So look at their qualifications. Are they certified? Do they have a track record for helping people? Don’t hire the first nutrition coach found. Do some research!
• Determine what “success” looks like. How will we know if we’re on the right track? Is it eating more vegetables? Losing 10 pounds? Ask what a successful result will look like.
• Get started. Write out some goals, do your research, and then act! Hiring a nutrition coach isn’t like getting married – we can always leave our coach after a month or two. Don’t let the search for the “perfect coach” prevent us from getting started.

That should help with hiring a nutrition coach.

Alright, I want to hear from you now:

Are you considering hiring a nutrition coach?

What behaviors do you need help with?

Any tips for hiring a good coach I’m missing?

Let me know in the comments!

-Paul Aguilar

PS: Make sure you check out The Nerd’s Guide to Healthy Eating for tips on how to make small tips on how to improve your nutrition. 

###

Photo source: In 2015, the first woman coach was hired by a Major League Baseball team., ©Ekaterina Minaeva/123RF.COM, Four Bricks Tall, Not All Heroes Wear Capes, Mr. Bundit Chailaipanich/123RF.COM, ©rosinka79/123RF.COM, ©Lightfieldstudios/123RF.COM, bicycle 

The post What Can I Expect From Nutrition Coaching? (5 Benefits) first appeared on Nerd Fitness.

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Research of the Week

The biggest explosion in intelligence occurred after the Gorilla line split from the Hominid line.

Less testosterone, more arthritis.

Obesity and sarcopenia are a lethal combo for fall risk in older adults.

Physical activity reduces depressive symptoms in long-term caregivers of ill family members.

Older heart disease patients are probably low in CoQ10.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Benefits of Medical Marijuana and Psychedelics

Primal Health Coach Radio: Dr. Kirk Parsley

Primal Health Coach Radio: Mark England

Media, Schmedia

Penguins are constantly napping, awakening, and napping again.

Interesting Blog Posts

How to be more lucky.

Social Notes

Get outside.

Everything Else

Heavy sled drags improve sprint performance.

HIIT reduces visceral fat.

Things I’m Up to and Interested In

Reminder: Your cat might be willing to eat you.

Of course: Collagen improves recovery from resistance training.

Not surprised: Swapping out non-caloric beverages for milk increases nutrient intake for children.

Interesting: Google Bard outperforms ChatGPT in mass casualty incident triage.

We’ll see: New drug to extend dog lifespan approved.

Question I’m Asking

Are you getting outside despite the cold?

Recipe Corner

• If you’re going to make cookies, try these gluten-free snickerdoodles.
• Butternut squash soup.

Time Capsule

One year ago (Nov 18 – Dec 1)

• What is Chrononutrition?—What is it?
• What to Eat Before a Workout—What to eat.

Comment of the Week

“Maybe the LDL gene editing study will finally put the cholesterol-heart-disease theory to death?”

-It’ll certainly tell us something.

The post New and Noteworthy: What I Read This Week—Edition 247 appeared first on Mark’s Daily Apple.