BodyOpus: Reloaded

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Mineral Mania

Together with the 13 vitamins found in nature, at least 22 minerals are needed by your body to make things happen. You should further subdivide these categories into Major and Trace minerals when considering how much you should take. (Note: Trace is neither synonymous nor homologous with less important!)

Deficiencies have been found in the following minerals while on ketogenic diets and I find it imperative to supplement them in preparation for potential problem. Calcium, Magnesium, Iron, and Zinc. Now, as an aside, iron – if incorporating meat product into the plan – you may not expect to be a problem in the deficiency realm, however, megadosing here on the other hand can be an issue in the realm of CREATING deficiency. Taking too much of one mineral can affect your elimination of, or make it hard (maybe even impossible) for your body to use, one or more of the other minerals.

So, which minerals contribute to the problems? All of them can!

• If you get too much calcium, your body may not be able to absorb or use magnesium, iron, or zinc. (Wait a minute, perhaps, another reason people should STILL take a ZMA supp at a time other than that which they ingest calcium)
• If you get too much copper, your body too may not be able to absorb or use zinc.
• If you get too much iron, your body may not be able to absorb or use phosphorus OR zinc.
• If you get too much manganese, your body may not be able to absorb or use iron. (this is despite adequate meat intake).
• If you get too much molybedenum, your body may not be able to absorb or use zinc OR copper.
• If you get too much phosphorus, your body may not be able to absorb or use calcium.
• If you get too much sulfur (protein), your boy may not be able to absorb or use molybedenum.
• If you get too much zinc, your body may not be able to absorb or use copper.

And these aren’t the only cascades multiple vitamin/mineral supps don’t take into consideration, and for it I have no recommendations at this time on how to correct all of them, because it WILL vary DEPENDENT UPON which diet you are partaking in. Suggestions I will make are more dependent upon which minerals “double” as “electrolytes.”

Electrolyte Electricity

It’s funny! Place ‘em in a drink named after a reptilian-represented beverage and they get the dubbing “electrolyte.” Use ‘em as food stuffs like canned product as a preservative and low and behold, the evil S-O-D-I-U-M rears its ugly head.

Whatever the case, one thing is certain there are a few of them that are thrown out of whack due to the diuretic (dehydrating) nature of ketosis and there is an essential, what I call INCREDU-DIURESIS of the body’s three primary electrolytes: sodium, potassium, and magnesium. The huge consideration here is how many of the body’s normal functioning processes these three minerals act, the most important of which is the regulation of muscle contraction. I am, of course not speaking of our lovely striated skeletal muscle when I dub it “most important,” but heart contraction.

A severe loss of electrolytes can prove itself to be extremely problematic falling somewhere along the lines of muscle cramping to heart failure. While heart failure isn’t normally a highly reported ketogenic side effect, it remains a possibility and I think it should be acknowledged. It is more than likely a case of a matter of extremes (indicated best perhaps by duration of depletion and level of electrolyte deficiency). The only problems I can talk about when even mentioning these extremes is that the diets of yesteryear that saw these had two MAJOR differences compared to the BodyOpus: Reloaded: 1. they were Extremely HYPOcaloric, and 2. the protein quality used in them was less than stellar based on biological rating scales (hypothesized to be a contributing factor to heart tissue in subjects using them). With my modified BodyOpus, both of these problems are non-issue.

Supplemental Sodium intake of 3-5 grams in addition to what you get in food is required.
Supplemental Potassium intake of 1-2 grams (not going over this tally as HYPERkalemia – too much potassium can be just as big a problem).
Supplemental Magnesium intake of 700 mg – 1 gram.

As we discussed at various times, you know I am a proponent of ZMA supplements, the additional info on ketogenic diets would incorporate the inclusion of what is known as MPA or Magnesium Potassium Aspartate supplements.

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CONDITIONALLY ESSENTIALS

Glucose Disposable Cocktail (GDC)

Unfortunately, in 1996, the best insulinomimetic agent was NOT as readily available as today. Two years later, Lyle McDonald introduced the concept of Alpha Lipoic Acid’s inclusion in cyclic ketogenic diets. Fast forward to 2005, there are potassium salts and dihydronated versions that are VERY advanced. Alpha Lipoic Acid variations remain one of my favorite fat-loss supplements or perhaps, more appropriately recompositioning agent. I place it FAR ABOVE stimulants, thermogenics, lipolytics, and/or thyroid stimulating agents. Unfortunately, compliance with its somewhat timely usage is less than stellar and often turns away people who are unaware of how to use it.

Therefore, the first agent in our GDC is either K-R-ALA or alternatively R-DHLA. For this experiment, I found the K-R-ALA in Glucophase XR to be a great addition.

Some people may be asking, what in the world is R-DHLA. This compound is the reduced form of the compound. When R-ALA is administered orally, it quickly crosses cellular membranes to enter cells where it is rapidly converted into this reduced form. The interesting part of this product despite its hypothesized immediate usability by the body in this form allows LESS active component to cross membranes to act. Therefore, the potassium salt in its stable form remains the superior product.

The next agent to close out our GDC is simple Cinnamon Extract. The use of this agent does not contribute to a huge gap in your wallet and actually proves MUCH more effective than the much more expensive agents on the market. This is simply a cost-effective strategy as you should be able to purchase 500mg of Cinnamon Extract (4:1) for under $10.

I think it is safe to say that Vanadium, although potentially effective in large doses, is NOT financially feasible to mimic what science shows would likely be required to see an effect compared to supplements that still offer this compound. Saying this in a different way – much of the research with this compound has of course been done on diabetics. This research was not available to Duchaine 10 years ago. Had it been, he likely would not have suggested its use, I am sure in his book. Research has supported that 150mg/kg BW/d is needed to have an effect in Type II diabetics, it would seem that even a higher dose would be needed to influence glucose metabolism in active people. The only application that tested Vanadium ingestion in weight-trained individuals I am aware of is the Fawcett, et al study (published, incidentally just months after the publication of BodyOpus) in 1996. It tested the effects of 0.5mg/kg BW/d on weight-trained subjects. The subjects weighed from 70kg – 90kg, so average Vanadium sulfate intake was 40mg/dl or less. No significant effects were seen on body composition. For the price, I cannot therefore realistically endorse its use.

With Chromium, an additional suggestion in the original BodyOpus plan, much debate has erupted over this mineral. Never before had I seen actual grown men of the scientific community in potential fist fights over a mineral’s ingestion like conferences in the late 80’s/early 90’s. There is likely some merit to this. My only comments are, unless you are either an obese woman or part of a clinical population (i.e. – diabetic, etc...), you will likely see MINIMAL if any benefit from additional ingestion.

I say this with the addition of the following caveat. Research has shown that the exercising population may suffer from chromium being excreted in the urine. This can create a situation where active people may need more chromium. Now, I would hope found within your multi-vitamins/minerals – you will find adequate extra tallies of this compound. Outside of that and as part of a GDC – NOT NECESSARY!

Summary of our simple, economical GDC: K-R-ALA + Cinnamon Extract.

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Acetyl-L-Carnitine (ALCAR)

So what’s the dilly-O with the ALCAR - How’s that fit in the picture? Ok- we’re going to separate a number of things here.

Hypothetically, L-carnitine ingestion could aid additional shuttling of fatty acids into the mitochondria for oxidation on a fat loss type of diet. Unfortunately, this is the MOST INNACURATE statement based on research. But before I dismiss it, I would like to point out the absolute positives in the memory/brain function research. What is the rationale to use it on the last three days of ketotic metabolism? You will use this in addition to other nootropics suggested as the brain makes a switch from glucose to ketone use. Believe it or not though, it is the endocrine possibility I get excited about when thinking of ALCAR despite all the claims. There is quite a bit of animal research to suggest its potential benefit to the endocrine system alongside the nervous system. A Genazzani study from 1991 was pointed out to me by Jose Antonio done on women with amenorrhea. I know, I know – but hang on, it gets better. 2g/day of ALCAR showed increased LH stimulation, which enabled the women to resume normal menstrual function. Hehe, there may not be a lot of men that would care upon initial glance, but think about it – the serum gonadotropins I have so fondly spoke of in other posts – namely LH stimulates the Leydig cells of the testes in men to produce testosterone. There are 2 studies that actually showed ALCAR to prevent a decline in or increase testosterone level (Palmero, et al. 1990; Bidzinska, et al. 1993) that launched the original Muscletech Acetabolan ads. While I may not be winning support by brining up anything that ends in “tech,” recent evidence giving 3g/d of ALCAR for 5 months to HIV/AIDS patients (Di Marzio, et al. 1999) increased IGF-1 levels. Unfortunately, no studies have shown the suggested activity in normal weight-trained athletes. But it is too juicy to not support Duchaine’s original suggestion of ALCAR as he was far ahead of his time, though he may not have understood why. I am going to suggest use of 5g in the AM and right before going to bed at night.

Note: I will acknowledge that propionyl-ALCAR or PALCAR supplements may improve results, however, due to the mechanism I have proposed and its potential to influence serum gonadotropins and perhaps indirectly influence testosterone levels, in respect to the ActivaTe trial, I will omit this potential upgrade. This is in contrast to the K-R-ALA update which has no comparable effect outside of glucose deposition without subsequent effects on T levels.

I am also further supporting ALCAR + K-R-ALA due to three reports put out by the National Academy of Sciences showing remarkable effects when a combo of ALCAR and lipoic acid were given to old rats. Again, strict hypothetical without human research, but I acknowledge this and have adjusted doses to take this into consideration as well! One of these studies showed that supplementation with these two nutrients resulted in partial reversal of the decline of mitochondrial membrane function while consumption of oxygen significantly increased. The study demonstrated that the combination of ALCAR + lipoic acid improved ambulatory activity with a significantly greater degree of improvement in the old rats compared to the young ones. The second study showed supplementation with the two improved memory (see additional nootropic info below) in old rats. Electron microscope studies in the hippocampal region of the brain showed the two reversed age-associated mitochondrial structural decay. The third study saw levels of carnitine acetyltransferase significantly restored in aged rats. Supplementation also inhibited free radical-induced lipid peroxidation, which enhanced the activity of the energy-producing enzyme in the mitochondria. The scientists concluded that feeding the old rats the combo of the two supplements can ameliorate oxidative damage, along with mitochondrial dysfunction. Now, my application to the CKD points out this particular realm of research as a simple tag along potential beneficial side effect of using two things I say you already should use. I also think that despite the researchers confining their study to the brain’s mitochondria (for obvious reasons – Alzheimer’s Disease, etc...), I am willing to blanketly apply this info to include ALL the mitochondria in your body inclusive of those aiding your newfound fat-burning potential during ketogenic phases of the updated BodyOpus diet preventing mitochondrial damage. It’s another case where the effects cannot be shunted.

Creatine

I suppose I should try to sound intelligent here. Arguably, one of the greatest discoveries in the history of sports supplementation could be the revelation that muscle creatine stores could be elevated by oral ingestion of the dietary supplement. No supplement has more scientific support than creatine. The medical applications are incredibly intriguing in neurodegenerative disorders. During ketotic periods of time, this may prove to be useful information. Like many aspects of creatine, the proper dosing regimen to optimize creatine uptake and retention remains somewhat of a debate. However, it is more clearly understood than what mechanism, if any, is capable of increasing muscle creatine above threshold levels. Also, there are some nutrients you may want to avoid when taking creatine, just are there are those that you’ll want to combine with its use.

As the intensity of exercise decreases and/or the duration of exercise increases, your body relies less on the phophagen system (generation of phophate for ADP --> ATP in the creatine kinase reaction) and begins relying more on the energy-efficient systems of glycolysis and oxidation to produce ATP – (yet another reason why cardio is again, a failure in body composition goals). Glycolysis in a layman’s words involves the synthesis of ATP directly from CHO sources such as glycogen and glucose (hehe, again to all yee cardio lovers – this is what you get a CHO burn and a depletion of glycogen if not already in the glycogen-depleted state). Then somehow everyone confuses how in fact the oxidative system works. It is usually purported that due to oxidation of fats, the light-moderate exercise intensities are best for fat burning. Oh yeah, by the way – oxidation also occurs with CHOs and Protein and you will not automatically switch energy sources (i.e. – NO AUTOMATIC SHUNTING IN THE BODY) – somehow this is always conveniently forgotten. This is important to have brought up, however, as it will dictate our hamster-wheel movements later on in the cardio section.

In my first trial back in 2003, I used a dicreatine malate drink that contained the following:
- Dicreatine Malate: 3g
- Betaine Anhydrous: 2g
- Taurine: 2g
- Glucuronolactone: 1g
- Glycocyamine: 500mg
- Guanidinopropionic acid: 500mg

If I could have done it again, I would have left this particular drink out due to my feelings on the GPA component. However, for comparative purposes I have included it once again.

Note: I will acknowledge the fact that newer CEE supps or Kre Alkalyn supps may be superior, however, mimicking the trial as closely as possibly to 2003.

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Nootropic Cocktail

Many factors involved in ketogenic diets conspire to rob us of mental acuity. Potential decline in brain function is undoubtedly the factor that most disturbs me when I embark on this diet considering the field I am in. I happen to support a few natural agents with the potential to slow or even prevent this once-inevitable decline through multiple mechanisms involved in neurological deterioration.

The brain has a voracious appetite for choline. There are two main reasons proposed for the brain’s huge need for this nutrient. First of all, choline is required for synthesis of the key neurotransmitter, acetylcholine – active between all neural synapses. Second, choline is use for building and maintenance of brain cell membranes.

Glycerol phosphorylcholine, vinpocetine, and phosphatidylserine are sold as drugs in Europe and Japan to correct cognitive impairment inflicted by degenerative brain disease. While the ketogenic span (5 days) of this diet may not prove sufficient for degenerative effects, it could start cascades that put you on that path. I am convinced that the Cox-2 and 5-Lox Prostaglandin/Leukotriene synthetic pathways are involved in this degenerative process and think that research backs this up. I think there are ways to combat this still.

Researchers from the University of Massachusetts tested Pregnenolone supplementation in factory workers to see if it could improve their productivity on the job. They found that the productivity on the job was significantly improved in the workers who took the Pregnenelone. Interestingly, the effect was most noticeable in those who worked under highly stressful conditions, such as those who were paid by the piece and were thus under pressure to produce in order to earn a living. In addition to these productivity benefits, the workers said that they felt better and were better able to cope with job pressures taking the Pregnenelone. Our stressful condition here is the ketogenic diet and productivity may certainly suffer.

What about those neurotransmitters we were talking about up in the NEUROLOGY section of this article? An ideal supplement to combat those fatigue side effects and allow for proper muscle coordination and stimulation during stressed times (namely, the Monday and Tuesday Tension workouts) would include a hefty amount of the amino acid tyrosine. This compound converts to dopamine, norepinephrine, and epinephrine (the collectively dubbed catecholamines). It’s estimated that about 90% of the brain’s catecholamines are synthesized directly from NATURAL tyrosine. Some researchers have treated certain forms of depression with tyrosine. There’s some clinical evidence and a lot of anecdotal evidence that taking a minimum of 2-3 grams of tyrosine before a workout, on an empty stomach, can enhance alertness and performance in the gym, even increasing strength dramatically.

A tyrosine-related rise in dopamine levels might also be beneficial in that, as dopamine levels drop as a result of aging, levels of prolactin (yet another hormone to add to the previous equation playing in concert) go up. Increases in the hormone prolactin are accompanied by decreases in testosterone levels.

My suggestion is as follows:
• Alpha-Glycerolphosphorylcholine (alpha-GPC): 1200-2000mg
• Choline dihydrogen citrate: 3000mg
• Choline bitartrate: 2400-3000mg
• Tyrosine: 2000-3000mg
• Phosphatidylserine (PS): 100mg [Note: I do NOT support oral administration for cortisol suppressive effects and its incorporation here should NOT be confused with that]
• Β-boswellic acid: 500mg
• Phellodendron amurense extract: 1500mg
• Curcumin: Orthomolecular Dosing
• Vinpocetine: 30mg
• Quercetin: 100mg
• RNA/DNA: 850-1700mg
• Pregnenelone: 100mg

* Note: A certain product on the market contains most of these ingredients, however, you can find the individual components for much cheaper and meet the dosing requirements above which would be approximate oral dosages required to match benefit

* If money is a concern, you would get a pretty good result limiting this cocktail to the pre-workout realm on an empty stomach (namely the Monday and Tuesday workouts).

* An additional consideration may include the substitution of the 1st 3 on the list for Phosphatidylcholine. This is simply acting as a source of choline in acetylcholine production and while I find the alpha-GPC to be superior, the compounds are strictly acting as choline donors.

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ERGOGENIC AIDS

Designer Supplements ActivaTe
As alluded to in the intro this is the one basic addition at the core of the regime. We’ll call this ActivaTe on Trial.

As the ads proclaim - utilization of the lignan, Divanil™, found in stinging nettle root, is purported to assist me in making the most from your own body’s testosterone in order to build muscle mass and reduce body fat.

What follows is a truncated portion of the article surrounding this supplement from their website:

Regardless of the actual amount of total testosterone floating around your body at any one time, this figure could be theoretically doubled or trebled without any significant effect on muscle growth or fat loss; the body would tightly regulate it, only allowing some of it to be active to exert its beneficial effects (or detrimental effects if overused or abused). The rest would remain bound and ineffective for our purposes.

The way your body controls testosterone is through a protein called Sex-Hormone Binding Globulin (SHBG). This can render upwards of 50% or more of your testosterone pool unable to exert its muscle building effects by attaching to the androgen receptor of the cell. It is through testosterone-to-androgen receptor interaction that protein synthesis is promoted (think muscle growth). ActivaTe™ cripples SHBG, activating a much larger percentage of your testosterone. With more testosterone activated, your workouts will improve, you will build muscle faster, lose fat easier, and your strength will increase faster than you ever thought possible (without taking exogenous hormones). In addition to improved workouts, you will experience intense pumps, improved recovery, and increased focus. These remarkable benefits, however, are not the only benefit of including ActivaTe™ into your supplemental regime. Further benefits include:

- Increased blood sugar and insulin control (general health and fat loss);
- Nitric Oxide (NO) boosting;
- Promotes prostate health;
- Anti-hypertensive properties (maintains healthy blood pressure);
- Anti-oxidant, anti-microbial, anti-ulcer and anti-inflammatory behavior; and
- Promotes healthy cholesterol levels (HDL especially).

This will be assessed not only via lab values, but also through side effect profiles and so much more.


7-oxo DHEA + 3,5 diiodothyronine
As mentioned earlier, I have incorporated 7-oxo-DHEA into the mix for its potential cortisol-suppressing and memory-enhancing effects (this was done in 2003 so despite its potential effect on Testosterone levels, it should not be a variation from that time for true comparative analysis standpoint). In addition to the 7-oxo product, I have 3,5 diiodothyronine on hand in case Euthyroid Sick Syndrome becomes an issue, however, I would like to repeat I will reserve its use as a potential first aid for that specific purpose as became evident in 2003 by week six of that trial. It, in and of itself, is NOT part of this updated version of the BodyOpus diet.

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SUPPLEMENT SAAVY SUMMARY

Essentials
• Vitamins

-Vitamin C: 500 mg x 3/day
-Vitamin B Complex: Orthomolecular Dosing pattern
-Vitamin E: 800 I.U.’s (mixed tocopherols)/day with EFA-containing meals

•Electrolytes

- Magnesium Potassium Aspartate: minimum requirement – Magnesium Asp 200mg x 2/day + Potassium Aspartate 198mg (as usually comes in 99mg doses) x 2/day – can also consider Potassium in glycinate complex chelated version and add ZMA, though you at that point get into my mineral matrix for interactive depletion (see above)
-Sodium: 3-5 grams (above daily intake with food)/day in divided doses

NOTE: I have NOT included the use of ANY Multi-Vitamin/Mineral formulas

Conditionally Essential
•Glucose Disposable Cocktail (GDC)

- K-R-ALA (500 mg) + Cinnamon extract (1000 mg from Cinnamonum ramulus twigs) x 2 with Monday meals, and x 1 with Tuesday meals

•Acetyl-L-carnitine (5 gram x AM/PM)
•Dicreatine Malate containing drink (see above)
•Nootropic cocktail (see above): pre-workout on workout days, upon rising on non-workout days on as empty a stomach as possible

Ergogenic Aids
•ActivaTe
•7-oxo DHEA (100 mg x 3/day)
•3,5 diiodothyronine (PRN – as needed)

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Conclusion

There you have it. My salute to one of the greatest minds I feel this industry has seen. I hope his work to live on and his ingenious to incite future minds in the industry. Without trying this – what I feel to be the most superior diet available today with all the components, I could NOT consider myself having tried everything and truly curious about and willing to do “anything” in the name of body composition, nutritional biochemistry, and endocrinologic science. I am my own guinea pig, my own teacher and student. This is the top of body composition science. Can ActivaTe improve upon superioriority? Stay tuned…