Dopamine. The Truth!

Dopamine is a neurotransmitter that is produced by the brain. Dopamine helps the body function properly. It plays a role in the Central Nervous System and is also responsible for “motivation & reward” and addiction.

Low levels of dopamine cause problems to the Central Nervous System. Parkinson’s disease, ADHD and alcoholism are all shown to be linked to low levels of dopamine.

Symptoms of low levels are depression, lack of energy, difficulty focusing, mobility problems involving shakiness, vision troubles, dementia and weight gain. If you experience any of these symptoms you may want to have your dopamine levels tested by a doctor.

Too much dopamine creates a “high”. High levels of dopamine are caused by some medicinal drugs, cocaine, amphetamines, risk taking and food.

High levels of Dopamine can cause addictions:

1.     .   Drug addiction – Some drugs lead to an increased production of dopamine which leads to a “high”. When the high wears off and the drugs leave your system you may feel depressed. To get that high feeling again you seek out the drugs that caused it thus becoming addicted to the drug. 
2.    Food addiction / overeating – Some people gain some sort of satisfaction from eating, especially sugar. If certain foods create pleasure for you then you may not be able to stop eating that food. On the other hand, our brain uses dopamine to tell you when to stop eating. Low dopamine levels may cause overeating also. From the low levels of dopamine you crave more and still never feel satisfied. This leads to obesity. If you find yourself going to the fridge at night even when you’re already full you may have low levels of dopamine and should seek medical attention.

Since dopamine is produced in the brain, you cannot regulate it by taking dopamine. Instead there are three amino acids that create dopamine that you could take: L-phenylalanine, L-Tyrosine, and L-Dopa.

L-Dopa, which is approved by the FDA, is normally prescribed to patients with Parkinson’s disease. This amino acid converts into dopamine. L-Dopa also stimulates the release of the growth hormone, which helps with muscle growth as well as burning fat, and testosterone, which leads to increase sex drive and performance. There are many benefits to L-Dopa: improved sleep, reduced body fat, increase bone density, increase lean muscle mass, improved mood, enhanced libido, increased energy and strengthened immune system.

L-Tyrosine is an amino acid which converts into L-Dopa and then into dopamine. In order for L-Tyrosine to convert to dopamine, Vitamin B6, folic acid and copper are necessary. L-Tyrosine can be used to aid weight loss. You can eat certain foods that are high in tyrosine and by eating these they may reduce the temptation to overeat. Foods that are highest in tyrosine are fava beans, chicken, ricotta cheese, oatmeal, edamame, dark chocolate, seaweed and wheat germ. If you choose to take an L-Tyrosine supplement, it is widely available and we carry it at 4x Nutrition. This supplement will produce higher dopamine levels which will cut food cravings. L-tyrosine should only be taken for up to three months. Any longer should be under the watchful eye of your physician. A great supplement containing the ingredients to modulate dopamine is B4 by BPI.

Regulating dopamine levels are important to lead a healthy lifestyle. If you feel like you have any of the systems of low dopamine levels or you are having trouble losing weight then get tested by a doctor. And, as always you can stop by for a sample of B4 and see how you feel!

Till Next Time,

Seth

The Importance of EFA's

The importance of Essential Fatty Acids (EFA)

The two main types of essential fatty acids are Omega 3 and Omega 6. They are essential because they can not be synthesized in the body but we do need them to lead a healthy life.

Both of these types of EFA’s are important. They have been shown to help with weight loss and weight maintenance with proper diet and exercise.

 

Omega 3 fatty acids are used as an anti-inflammatory and prevent heart disease. They have an effect on metabolism and blood sugar levels. Omega 3’s are also linked to a decrease in depression.

Omega 6 fatty acids help lower blood cholesterol and help to burn calories and fat. Low levels of EFA’s may lead to illnesses such as osteoporosis and dermatitis.

There are three types of Omega 3’s: Alpha linoleic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). The body only uses EPA and DHA so it will breakdown ALA to EPA and DHA in order to use. Foods like salmon, herring and tuna contain EPA and DHA. Plant foods such as flaxseed, pumpkin seeds and walnuts contain ALA. If you are diabetic or have other conditions where it is difficult for you to breakdown ALA’s then get your Omega 3’s from foods containing EPA or DHA.

Vegetable oils contain high amounts of Omega 6 such as canola oil, safflower oil, sunflower oil, corn oil and soybean oil but be careful with the oils since they may provide too much Omega 6. Also seeds and nuts like sunflower seeds, pecans, walnuts, and almonds.

The recommended daily intake for a healthy male is 17g of Omega 6 and 1.6g of Omega 3. For healthy women, 12g of Omega 6 and 1.1g of Omega 3.

It is very easy to consume an excess amount of Omega 6. Try to stay away from fried foods and oils as a source of Omega 6. A table spoon of sunflower oil had 8.9g of Omega 6. Instead try some walnuts for example which contain 9.5g of Omega 6 per ¼ cup. 

Because of the mercury content in fish the American Heart Association recommends having 2 servings of fish per week. The fish should be caught in the wild and not farm raised. You want to avoid fish containing preservatives and hormones.

A supplement should also be taken daily to make sure you are getting enough EFA’s. Fish oil supplements as well as krill oil or other supplements containing Omega 3 are becoming very popular. You can also supplement with something containing Omega 6 as well if you are not consuming enough from food.

Try a bottle of MetRx Triple Omega or Nutriforce Sports Omegafort. They contain a great source of Omega 3, 6, and 9 blend and can help improve your performance!

Have a healthy day!

Seth Cairns

Effects of Caffeine, the good and the bad....

Effects of Caffeine

Caffeine is a stimulant. It is said to increase stamina while decreasing muscle fatigue. Caffeine is “glycogen sparing” which means the body will use its fat stores as energy which in turn reduces the rate at which glycogen is burned. By slowing the rate at which glycogen is burned it also reduces the production of lactic acid in the muscles. Lactic acid build up may cause a painful discomfort in the muscle during intense exercise. Although the pain is temporary it is quite annoying during a workout. If you experience that lactic acid burn you can also supplement with Beta Alanine which is a lactic acid buffer. Try Cardio Igniter, Pre WOD or Over Ride to name a few.

Caffeine stimulates the central nervous system. Because of that, when you are lifting or doing any type of explosive exercise your muscles will have a stronger contraction which will enable you to lift heavier or explode with more intensity. 

There is a difference between the caffeine in coffee or energy drinks and pure caffeine (caffeine pills). Pure caffeine is said to improve performance better than coffee. Pure caffeine also causes a greater release of fatty acids which are used as energy causing a greater loss of fat. Coffee and energy drinks have the same effect but lesser than that of pure caffeine. Try Met-Rx’s Caffeine. It has 200mg of caffeine. It is a time release capsule that promotes energy for your workout and sustained energy over an 8 hour period.

Keep in mind that there are side effects. Caffeine is a diuretic so you may feel the need to urinate more often than usual. It may cause jitters, anxiety, increase blood pressure and you may have trouble sleeping. Other side effects include headache, nausea and upset stomach.

Caffeine used in moderation is ok but should not be abused. If too much caffeine is used too often the effects of it decrease. Studies show that 300mg per day is safe. Other studies show that about 30 - 60 minutes before a high intensity workout 3 to 6 milligrams per kilogram of body weight of caffeine is recommended for optimal performance and fat burning.

Feel free to stop by the store and pick up samples of TSN Cardio Igniter, Cellucor C4 and other great products which all contain caffeine.

Have a Healthy Day,

Seth Cairns