Assuming the goal is fat loss, 200mg is a perfectly effective dose when following a polypharmacy model with multiple drug pathways contributing to the desired end result. Although this is not what I would recommend, you’d likely need more than that to see noticeable effect if using L-Carnitine alone. 200mg of l-carnitine + 1.5iu of GH for example would be a great synergy of FFA mobilisation + transport. For fat loss I would simply recommend remaining fasted for the duration of time you want to accelerate the transportation of mobilised fatty acids. So for example, the duration of your fasted cardio, or the 2-3 hour window that GH will be mobilising FFA’s for. For hypertrophy, dosages at >1000mg potentially cause issues with FFA dumping, so I wouldn’t recommend going that high. I don’t see issues with 200-600mg/day, but I have never seen a case for nutrient transport that has warranted >200mg in my experience. Pre-workout to aid in glucose disposal is smart idea.

Athletes, particularly those in endurance and combat sports, frequently face challenges related to gut health. Research shows that intense or prolonged exercise can increase intestinal permeability, damage the gut lining, elevate blood bacterial endotoxin levels, and trigger an immune response. These effects are even more pronounced during high-intensity training, long-duration sessions, or workouts in hot conditions. Below is a comprehensive protocol based on current evidence. Supplements for Gut Health: Colostrum Colostrum reduces intestinal permeability markers following exercise, especially when combined with zinc l-carnosine. Studies show benefits at 22°C and 30°C, though not at 40°C . Suggested - 10 g colostrum twice daily + 75 mg zinc l-carnosine 1–2x daily Glutamine Glutamine supports gut health, with three out of four studies showing it reduces exercise-induced gut damage. However, prolonged use may affect amino acid balance . Suggested dose: 0.5g per kg of body weight (e.g., 30 g for a 60 kg athlete) around specific events. Curcumin Curcumin, particularly the Meriva formulation, appears to lower gut damage caused by strenuous activity . Suggested dose: 500 mg daily, for three days after an endurance event or during intense training periods. BPC-157 Although exercise-specific studies on BPC-157 are lacking, research supports its role in reducing intestinal permeability caused by other factors . This makes it a valuable addition for athletes experiencing gut symptoms. Suggested dose: 500 mcg twice daily (cycled around training days for long-term use) Hydration (this is obvious) Dehydration exacerbates intestinal permeability during exercise . Maintaining fluid balance is a simple but critical Suggested action: Drink water consistently during endurance training sessions PEA PEA is known to reduce gut permeability induced by medications and has anti-inflammatory and pain-relief properties . While exercise-specific data is unavailable, since it also helps relieve pain and inflammation, this is a supplement I often use with combat athletes.

Dealing with bloating can be frustrating, but managing it often starts with simple lifestyle changes. Begin by eating smaller, more frequent meals. Large volumes of food can overwhelm your digestive system, so aim for portions no bigger than two fists. Distribute fats throughout your meals, as high-fat diets can slow digestion and contribute to bloating. Swallowing air is another common culprit. Avoid carbonated drinks and sipping through straws, as these can introduce extra air into your digestive tract. Chewing food thoroughly and taking your time during meals can also reduce bloating. For instance, putting your fork down between bites and adding crunchy elements to liquid foods can enhance digestion. Preventing constipation is crucial, as it directly contributes to bloating. Aim for 25-35 grams of fiber daily, incorporating both soluble and insoluble fiber. Drink plenty of fluids, exercise regularly, and establish a bathroom routine to keep things moving smoothly. If lifestyle adjustments don’t alleviate your bloating, it may be time to explore dietary modifications. Start by avoiding sugar alcohols and foods high in raffinose, such as beans and cruciferous vegetables. Keep track of any intolerances, particularly to lactose, by maintaining a food journal. For persistent bloating, consult a healthcare professional. Testing for Small Intestinal Bacterial Overgrowth (SIBO) or addressing gut microbiome imbalances may be necessary. A low FODMAP diet could also help if certain carbohydrates are triggering symptoms. In the meantime, natural remedies like peppermint or chamomile tea, and supplements such as fennel or turmeric, can provide relief. Remember, finding and addressing the root cause is key to long-term comfort.

1 egg 50g yogurt 35g flour 30g honey 30g protein 1 tsp baking powder 20ml almond milk 10g cacao 10 g sweetener https://vt.tiktok.com/ZS2DwdDqP/

Glute activation is widely recommended in fitness as a warm-up for targeting and “activating” your glutes. But does it really do what you think? Glute activation isn’t a magical solution for “sleepy” glutes. Your glutes aren’t inactive; instead, poor positioning or limited body awareness can cause other muscles to take over during lower body exercises. Activation drills help you focus on technique and body awareness, which can improve exercise form. To make your glute activation drills effective, focus on these elements: - Foot Pressure Full foot pressure is more effective than only pressing through your heels. Spread your weight evenly across your foot, from heel to toe. This increases stability and allows better control. - Core Bracing Brace your core to stabilize your pelvis. Stack your ribcage over your pelvis and take a full breath out. This position reduces the need for glutes to contribute to stability, allowing them to focus on hip extension. - Preloading Contract your glutes before each exercise. This “preloads” the muscle, setting up for effective movement and minimizing compensation from other muscles. Banded glute exercises like monster walks get a lot of criticism, but they can be useful for positioning and muscle awareness. The band encourages: - Proper foot pressure by forcing you to maintain balance. - Core bracing since leaning too far forward or back causes imbalance. - Glute activation through abduction (moving legs apart) against the band. Use these as warm-ups rather than expecting them to be main strength-builders. To make activation drills effective, try these tips: 1. Get a Pump: A slight “pump” increases blood flow and awareness, helping you focus on the muscle. 2. Hinge Your Hips: Most glute exercises require a hip hinge. Practice this position during activation to get familiar with the movement. 3. Use Full Range of Motion: Take each step fully when doing moves like monster walks. Short, choppy steps won’t engage the glutes effectively.