30 day challenge supplement guide - … day challenge supplement guide 37 making progress? let us...

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30 DAYCHALLENGE

SUPPLEMENTGUIDE



Alpha-Lipoic Acid

What Does It Do?

Alpha-lipoic acid is a synthetic version of lipoic acid, a naturally occurring compound

produced in the body. Alpha-lipoic acid is an antioxidant vital to the production of cellular

energy. Perhaps most importantly, it helps to neutralize the damage caused by free

radicals. Alpha-lipoic acid helps with insulin sensitivity, and is especially useful in dealing

with metabolic problems.

How Much Should I Take?

About 50 mg - 600 mg per day is recommended.

Where Can I Buy It?

Amazon.com

What Science Backs This Up?

Singh U, Jialal I.

Alpha-lipoic acid supplementation and diabetes.

Nutr Rev. 2008;66(11):646-57.

Koh EH, Lee WJ, Lee SA, et al.

Effects of alpha-lipoic Acid on body weight in obese subjects.

http://www.amazon.com/Foods-Alpha-Lipoic-250mg-Vcaps/dp/B0013OXBH6/ref=sr_1_3?s=hpc&ie=UTF8&qid=1444826415&sr=1-3&keywords=alpha+lipoic+acid

http://www.ncbi.nlm.nih.gov/pubmed/19019027




Am J Med. 2011;124(1):85.e1-8.

Packer L, Witt EH, TritschlerHJ.Alpha-Lipoic acid as a biological antioxidant.

Free RadicBiol Med. 1995;19(2):227-50.

Packer L, TritschlerHJ, Wessel K.

Neuroprotection by the metabolic antioxidant alpha-lipoic acid.

Free RadicBiol Med. 1997;22(1-2):359-78.

Lee WJ, Song KH, Koh EH, et al.

Alpha-lipoic acid increases insulin sensitivity by activating AMPK in skeletal muscle.

BiochemBiophys Res Commun. 2005;332(3):885-91.






DHA

What Does It Do?

Docosahexaenoic acid (DHA) is an omega-3 fatty acid. DHA is required for your body to

function properly and is also an important element of the brain. DHA is anti-inflammatory,

and the typical Western diet is very low in this essential fatty acid. Proper intake of DHA

helps with cognition, glucose tolerance, weight loss and general health.


About 1 gram per day of DHA is recommended.

Where Can I Buy It?

Amazon.com


Horrocks LA, Yeo YK.Health benefits of docosahexaenoic acid (DHA).

Pharmacol Res. 1999;40(3):211-25.

Swanson D, Block R, Mousa SA.Omega-3 fatty acids EPA and DHA: health benefits throughout life.

AdvNutr. 2012;3(1):1-7.

http://www.amazon.com/Nordic-Naturals-Xtra-1000-Softgels/dp/B004O8I7JA/ref=sr_1_1?s=hpc&ie=UTF8&qid=1444826549&sr=1-1&keywords=dha+xtra





Stonehouse W, Conlon CA, Podd J, et al.DHA supplementation improved both memory and reaction time in healthy young adults: a

randomized controlled trial.

Am J ClinNutr. 2013;97(5):1134-43.

Vasickova L, Stavek P, Suchanek P.Possible effect of DHA intake on body weight reduction and lipid metabolism in obese children.

Neuro Endocrinol Lett. 2011;32Suppl 2:64-7.






Green Tea Extract

What Does It Do?

Green tea extract has been touted for years for its effect on fat loss. And with good

reason. Multiple studies have shown it does indeed increase thermogenesis (production

of heat in your body), which helps to burn off extra pounds. Though not a cure-all by

any means, green tea extract is a good addition to your supplement regimen if you’re

looking to increase fat loss potential.


The dosage will vary, but around 1,000 mg per day is typically used in studies.

Where Can I Buy It?

Amazon.com


Venables MC, Hulston CJ, Cox HR, Jeukendrup AE.Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans.

Am J ClinNutr. 2008;87(3):778-84.

Nagao T, Hase T, Tokimitsu I.A green tea extract high in catechins reduces body fat and cardiovascular risks in humans.

Obesity (Silver Spring). 2007;15(6):1473-83.

Dulloo AG, Duret C, Rohrer D, et al.Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h

http://www.amazon.com/Life-Extension-Extract-Polyphenols--Decaf/dp/B000MYW2ZA/ref=sr_1_1?s=hpc&ie=UTF8&qid=1444826830&sr=1-1&keywords=green+tea+extract+decaffeinated






energy expenditure and fat oxidation in humans.

Am J ClinNutr. 1999;70(6):1040-5.

Hodgson AB, RandellRK, Jeukendrup AE.The effect of green tea extract on fat oxidation at rest and during exercise: evidence of efficacy

and proposed mechanisms.

AdvNutr. 2013;4(2):129-40.






MCT Oil

What Does It Do?

Many articles claim that coconut oil is good for weight loss, and cite scientific research.

However, if one is to actually look at the references, they will find that MCT oil is usually

used in these studies, not coconut oil. While similar, they are not identical, and MCT oil

has shown great affinity for fat loss.Clinical studies have shown that consumption of

MCT oil leads to greater energy expenditure than olive oil – which is another healthful

compound.


20 g per day is an ideal amount.

Where Can I Buy It?

Amazon.com


St-onge MP, Bosarge A.Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater

rate of weight and fat mass loss than does olive oil.

Am J ClinNutr. 2008;87(3):621-6.

http://www.amazon.com/Viva-Labs-Concentrated-Performance-Absorption/dp/B00MGW5UVY/ref=sr_1_1?s=hpc&ie=UTF8&qid=1444826861&sr=1-1&keywords=MCT+oil





St-onge MP, Ross R, Parsons WD, Jones PJ.Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight

men.

Obes Res. 2003;11(3):395-402.

St-onge MP, Bosarge A, Goree LL, Darnell B.Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an

adverse metabolic profile when compared to olive oil.

J Am CollNutr. 2008;27(5):547-52.

St-onge MP, Jones PJ.Physiological effects of medium-chain triglycerides: potential agents in the prevention of

obesity.

J Nutr. 2002;132(3):329-32.

Babayan, V.K.Medium chain fatty acid esters and their medical and nutritional applications.

J Am Oil ChemSoc, 1981, 58: 49A-51A.







http://link.springer.com/article/10.1007%2FBF02666072



Probiotic

What Does It Do?

Probiotics are bacteria (as well as yeasts) that are beneficial for your health. They

have been linked to improvement in the digestive system as well as the brain. Though

bacteria are commonly thought of as something that promotes disease, your body

actually contains lots of bacteria - good and bad. Probiotics are the “good” kind of

bacteria. An imbalance of gut bacteria has been linked to weight gain, depression, and

many other negative health outcomes. A probiotic supplement will help correct this

situation.


About 1-2 capsules per day are recommended.

Where Can I Buy It?

Amazon.com


Parvez S, Malik KA, Ah kang S, Kim HY.

Probiotics and their fermented food products are beneficial for health.

J ApplMicrobiol. 2006;100(6):1171-85.

http://www.amazon.com/Klaire-Labs-Vital-10-100-Vcaps/dp/B001PYSP3Y/ref=sr_1_1?s=hpc&ie=UTF8&qid=1444826788&sr=1-1&keywords=vital+10




Mekkes MC, Weenen TC, Brummer RJ, Claassen E.The development of probiotic treatment in obesity: a review.

Benef Microbes. 2014;5(1):19-28.

Ouwehand AC, Salminen S, Isolauri E.Probiotics: an overview of beneficial effects.

Antonie Van Leeuwenhoek. 2002;82(1-4):279-89.

Bittner AC, Croffut RM, Stranahan MC.Prescript-Assist probiotic-prebiotic treatment for irritable bowel syndrome: a methodologically

oriented, 2-week, randomized, placebo-controlled, double-blind clinical study.

ClinTher. 2005;27(6):755-61.







Protein Powder

What Does It Do?

Protein is essential for proper muscle development, as well as for ramping up your

metabolic rate. While this program will provide you with plenty of protein in your diet, it

may be helpful to also supplement – especially after the 30 days are over, and once in a

while when you are short on time to cook. Egg protein powder tends to work best for the

majority of the population, since it avoids whey, casein and soy.


About 1-2 scoops per day would be the ideal amount.

Where Can I Buy It?

Julian Bakery


Paddon-jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-plantenga M.Protein, weight management, and satiety.

Am J ClinNutr. 2008;87(5):1558S-1561S.

Phillips SM, Van loon LJ.

Dietary protein for athletes: from requirements to optimum adaptation.

J Sports Sci. 2011;29Suppl 1:S29-38.

Westerterp-plantenga MS, Lemmens SG, Westerterp KR.Dietary protein - its role in satiety, energetics, weight loss and health.

Br J Nutr. 2012;108Suppl 2:S105-12.

http://www.julianbakery.com/paleo-product/paleo-protein-double-chocolate-2lbs/?gclid=CL-El5P_wcgCFZJgfgod-9YNcw






Soenen S, Martens EA, Hochstenbach-waelen A, Lemmens SG, Westerterp-plantenga

MS.Normal protein intake is required for body weight loss and weight maintenance, and elevated

protein intake for additional preservation of resting energy expenditure and fat free mass.

J Nutr. 2013;143(5):591-6.





Vitamin D

What Does It Do?

Vitamin D is essential for a variety of reasons. Vitamin D deficiency is incredibly

common, but many believe they aren’t at risk because they consume vitamin-D-fortified

foods. In reality, there are almost no foods that actually have therapeutic levels of vitamin

D. The worse news? Even fortified foods do not contain enough vitamin D to support

your health. Vitamin D is not really a vitamin – it is a steroid hormone. When you don’t

get at least 15 minutes per day of sun exposure, you are at risk for vitamin D deficiency.


2000 IU – 4000 IU is the amount usually recommended. Adjust according to

bodyweight.

Where Can I Buy It?

Amazon.com


Haines ST, Park SK.

Vitamin D supplementation: what’s known, what to do, and what’s needed.

Pharmacotherapy. 2012;32(4):354-82.

Holick MF.Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and

http://www.amazon.com/THORNE-RESEARCH-Vitamin-Liquid-Health/dp/B0038ND3D2/ref=sr_1_2?s=hpc&ie=UTF8&qid=1444826744&sr=1-2&keywords=thorne+vitamin+d





cardiovascular disease.

Am J ClinNutr. 2004;80(6 Suppl):1678S-88S.

Holick MF, Chen TC.Vitamin D deficiency: a worldwide problem with health consequences.

Am J ClinNutr. 2008;87(4):1080S-6S.

Garland CF, French CB, Baggerly LL, Heaney RP.Vitamin D supplement doses and serum 25-hydroxyvitamin D in the range associated with

cancer prevention.

Anticancer Res. 2011;31(2):607-11.

Nair R, Maseeh A.Vitamin D: The “sunshine” vitamin.

J PharmacolPharmacother. 2012;3(2):118-26.





http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/

30 day challenge supplement guide - … day challenge supplement guide 37 making progress? let us...

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