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4 tips on how to regenerate in spring like a biohacker
Spring is the time for cleansing, as we all know. Apart from the traditional fasting, there are also other ways to kickstart the body after the long winter. If you want to take spring cleansing to the next level, we have tips for you on what to focus on besides a lighter diet. Fasting or cold exposure can help with cleansing. You can reboot your mind through meditation. And let's not forget the best regenerative tool - sleep. Intermittent fasting helps with cell regeneration Time-restricted eating helps with fat burning. A low level of insulin in the blood triggers a mechanism whereby the body begins to utilize fat as an energy source. This typically occurs approximately 12 hours after the last meal. Fasting begins and the body switches into fat-burning mode. Fasting also improves insulin resistance and optimizes post-meal hormones. A significant advantage of fasting is the initiation of autophagy. This is a process that helps cells rid themselves of cellular waste generated during all physiological reactions, and during the standard regime, cells don't have time for such cleanup because they're focused on growth and building. A similar principle works to alleviate oxidative stress and reduce inflammation in the body. Intermittent fasting increases endogenous antioxidant activity, which reduces oxidative damage to cellular proteins, lipids, and nucleic acids. Another area affected by fasting is energy. And it's positively affected! You may feel a greater influx of energy and better concentration. This is because the body has enough energy from its own stores and doesn't have to expend effort on digestion. And how to start? It's best to start gradually to give the body time to adjust to fasting. Ideally, you should start intermittent fasting with a 12:12 ratio. Twelve hours of not eating and twelve hours of eating. For example, starting intermittent fasting at 7:00 p.m. means you can have breakfast at 7:00 a.m. TIP : Don't start fasting after breakfast, but after dinner. Going to bed on an empty stomach is much better than going through the entire day without food. During fasting windows, it is recommended to drink plain water, possibly coffee without milk and sugar, or green and herbal teas. It's important not to send any calories to the body during this time so it can fully reap the benefits of fasting. Meditation supports brain neuroplasticity Meditation changes brain structures at a physiological level. Neuroplasticity is a property of the brain that describes changes that occur in response to experiences, mental training, and new skills. From this perspective, we can consider meditation as one of the best neurohacking techniques. Studies show that meditation is capable of influencing one of the most important areas of the brain, the prefrontal cortex. This part is responsible for decision-making, planning, concentration, memory, and influences social behavior. However, with age, the prefrontal cortex tends to decline. Brain scans of people who meditate and those who don't show that long-term meditation can keep the brain on average 7.5 years younger. Another area affected by meditation is the hippocampus. It is the center of learning, memory, and enables the storage of information from short-term to long-term memory. The size of the hippocampus is negatively affected by stress and increased levels of the stress hormone cortisol. Long-term meditation can thus protect your hippocampus. TIP: Although when we think of meditation, we usually imagine a serene yogi on a mat, meditation in motion is also increasingly talked about. So, if you can't sit calmly and repeat mantras, try activities like running. Using mindfulness techniques during such activities fulfills the same purpose as traditional meditation. Cold exposure boosts immunity and digestion. The cold shuts down your mind! Completely. When you immerse yourself, you don't think about anything for a while. Thanks to sympathetic activity, adrenaline and noradrenaline begin to be released into the blood. The stress response activates the hypothalamus, which releases corticotropin-releasing hormone. This increases the production of certain neurotransmitters. For example, acetylcholine increases the ability to concentrate. Dopamine speeds up decision-making, and serotonin relieves fear. In addition to mental resilience and stress reduction, regular cold exposure helps with immunity. Cold affects the intestinal microbiome and its composition. A microbiome activated by cold encourages the body to increase the number of immune cells. Cold exposure also helps with a weight loss process called non-shivering thermogenesis. When the body is briefly exposed to cold, metabolism speeds up, and the released noradrenaline kicks off the fat-burning process. Free fatty acids and other substances then serve as fuel for heat production, thanks to brown adipose tissue, where this entire process takes place. Increased blood flow to the brain improves cognitive functions such as concentration, memory, and enhances the quality and health of the blood-brain barrier, which is the passage between brain blood capillaries and brain tissue. It has a close connection with intestinal permeability and the intestinal microbiome. These two things influence each other. The vagus nerve, which is involved in communication between the intestine and the brain through the gut-brain axis, is activated by cold receptors. TIP: How to start cold exposure? Take a classic warm shower, finishing with a cold one. For starters, even fifteen seconds will do. It won't be pleasant, but your body will get used to it over time. A simple technique called Box Breathing can help. This technique is also used by Navy SEALs. Inhale through your nose with your mouth closed for 4 seconds. Hold your breath for 4 seconds, exhale through your mouth for 4 seconds, and then hold your breath for 4 seconds. Optimal sleep lasts 8 hours Sleep is perhaps the best regenerative tool for the body and mind. There is no process in the body that is not influenced by sleep. Many studies confirm that poor and inadequate sleep negatively affects a person's psychological well-being. It affects mood and emotional stability and is also associated with mental health disorders. One sleep cycle can be divided into 5 stages: 4 stages fall under NREM and 1 stage under REM. We should go through 4-5 sleep cycles during sleep. Ideally, sleep cycles should alternate 5 times. One cycle averages 90 minutes. When multiplied by five, it equals 7.5 hours. However, the REM phase lengthens with each repetition of the cycle, so rounding up to 8 hours came from there. Although it may not seem like it, sleep is a great "medicine" for everything. What to try if you have trouble sleeping? Limit caffeine in the afternoon, avoid alcohol as it worsens the quality of the REM phase, wear red glasses to block blue light in the evening, which affects melatonin production, go to bed and wake up at the same time, darken the room, or wear a sleep mask. TIP: In addition to proven herbs such as valerian, lemon balm, or chamomile, there is also the less traditional gamma-aminobutyric acid (GABA). It promotes calm, relaxation, and reduces stress. L-Theanine has relaxing and anti-stress properties, increasing the amount of alpha waves in the brain. Magnesium bisglycinate combines magnesium with glycine, which penetrates the brain well and calms the nervous system. Also take a look below at Flow helpers for spring regeneration. 👇 Display Display Display Display
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Everything you should know about L-theanine
L-theanine is an amino acid most commonly found in black and green tea leaves. It can also be found in small amounts in some mushrooms. According to many studies, L-theanine relieves anxiety or stress and is also used for insomnia problems. Thanks to these relaxing effects, it is part of many dietary supplements. Before purchasing a product containing L-theanine, read this article to learn about the potential benefits and risks associated with this amino acid. Benefits of L-theanine Although L-theanine is best known for its relaxing effects, there are many more potential health benefits associated with this amino acid. Which ones are they? Relief from anxiety and stress Have you noticed that sipping a cup of warm tea has a relaxing effect on you and you just feel a lot better afterwards? It's not just your feeling. Some scientific researches have come to the conclusion that consumption of L-theanine has a relaxing effect on people, without causing drowsiness and lowering the heart rate. [ 1 ] A controlled study with 104 participants links L-theanine to reduced levels of stress and feelings of anxiety in people experiencing stressful situations. [ 2 ] Another study published in the Journal of Clinical Psychiatry examined patients with schizophrenic disorders, and in this case, the results speak of a reduction in anxiety and an alleviation of the symptoms of said disorders. [ 3 and 4 ] Support for concentration Especially in combination with caffeine, L-theanine can increase concentration and attention. According to one study, after consuming 97 mg of L-theanine and 40 mg of caffeine (a classic cup of coffee contains about 95 mg of caffeine), participants were able to focus significantly better while performing demanding tasks. In addition, study participants felt more energetic and less tired. [ 5 ] Better immunity According to some research, L-theanine improves the functioning of the immune system. A study published in the journal Beverages suggests that L-theanine helps reduce upper respiratory infection rates. [ 6 ] In conjunction with catechins (antioxidants) from green tea, L-theanine is associated with preventive effects against the flu. [ 7 ] Another study concluded that L-theanine has an anti-inflammatory effect in the digestive tract. [ 8 ] To confirm these conclusions, however, it is necessary to carry out further research that will confirm their validity. In the fight against cancer L-theanine is associated with enhancing the effects of some chemotherapy drugs used in the treatment of tumors. [ 9 ] This is a potential possibility to increase the effectiveness of chemotherapy in the fight against cancer. Official data that there is a correlation between drinking tea and a lower incidence of cancer does not yet exist. However, some studies suggest that people who drink tea regularly have a lower incidence of cancer. [ 10 ] An experiment was conducted in China with women diagnosed with ovarian cancer, and according to its results, patients who drank at least one cup of green tea a day lived longer. [ 11 ] Another study found that women who regularly drank green tea were 32% less likely to develop pancreatic cancer. [ 12 ] For better sleep Other research suggests that L-theanine benefits quality sleep, which is probably related to its relaxation effects described above. In the conclusions of one study, scientists write that in doses of 250 mg and 400 mg L-theanine significantly improves sleep in both humans and animals. [ 14 ] Furthermore, L-theanine in an amount of 200 mg has been shown to help reduce heart rate and thereby promote relaxation of the body. [ 15 ] It also helps boys with diagnosed attention deficit hyperactivity disorder (ADHD) to sleep better. The study examined the effects of L-theanine on 98 boys between the ages of 8 and 12. The randomized group was given two tablets with 100 mg of L-theanine twice a day. The other group received placebo pills. After 6 weeks, the L-theanine group had significantly longer and more restful sleep. [ 16 ] Although these results sound promising, more research will be needed to confirm the efficacy and safety of L-theanine administered to children. You can find L-theanine in several Flow products: Focus 2.0 , Focus Decaf , Active Coffee , Focus Chocolate and Sleep . And now we also have it for you in its pure form👇 Buy
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We solved Christmas for you this year - Donate the power of biohacking
Would you like to express love and care to your loved ones this year with a gift that won't end up in a drawer? We've put together Christmas packs of our best-selling nutritional supplements for you that make sense. To make the selection even easier, we have combined the products to suit those you want to make happy under the tree. For a sister, friend or girlfriend We have combined the Christmas package for her in such a way that it is universal and yet effective. Contains: Daily Essentials Woman: A daily dose of all the vitamins and minerals a woman's body needs. Mg 2.0: Because quality magnesium is never enough, for better sleep and support of the nervous system. Omega 3: For the support of the cardiovascular system and the quality of cell membranes. For a brother, friend or partner Christmas package For him , we have combined it in such a way as to support the health of a busy man or athlete. Contains: Daily Essentials Man: Daily dose of all vitamins and minerals for men Mg 2.0: High-quality magnesium for better sleep, support of the nervous system and muscles. Omega 3: If Christmas carp is the only source of Omega 3 for the whole year. For Mom Our mothers also deserve special attention at Christmas, so let's give them the best for their health: Daily Essentials Woman: A daily dose of all vitamins and minerals for women Mg 2.0: Quality magnesium for quality sleep and strong nerves Omega 3: For the support of the cardiovascular system and the quality of cell membranes. Stress free: A combination of herbs, high-quality magnesium and B complex for more demanding situations and longer stressful periods. For dad Because choosing a gift for a dad who needs nothing and has everything is always the hardest. The package for dad includes: Daily Essentials Man: Daily dose of all vitamins and minerals Mg 2.0: Quality magnesium for quality sleep and strong nerves Omega 3: For the support of the cardiovascular system and the quality of cell membranes. Drive: For long car journeys and happy returns home. A natural food supplement for maintaining alertness. For a biohacker Do you have a biohacker or a healthy lifestyle enthusiast in your area? On his sports bracelet, he keeps track of how many hours he slept, in which phase of sleep he spent the most time and how many steps he walked per day? We understand! The Biohacker Package includes: Advanced mind: A unique combination of herbs, extracts and vitamins for long-term support of cognitive functions, memory and attention. Omega 3: Support of the heart and the quality of cell membranes - so that vitamins are well absorbed. Mg 2.0: Quality magnesium for quality sleep and strong nerves For a student If you have a student in your family, you know that many university students spend the Christmas break preparing for the exam period. Why not help a little and serve him a few hours of uninterrupted concentration in addition to sweets? The Student Package includes: Focus: Our most effective combination of herbs, extracts and vitamins for immediate focus for several hours. A very popular add-on among students! We recommend dropping out after the exams. Advanced mind: Because preparation should not be underestimated. Advanced mind is suitable for long-term support of cognitive functions, memory and concentration. Stress Free: What is the use of x hours of total concentration for a person, if on the D-day he is broken by nervousness and stress during the exam? Purely natural dietary supplement for immediate and long-term management of challenging situations. All our Christmas packages are carefully put together with the health and well-being of your loved ones in mind. And the bonus? Christmas discount 20% on each of them.👇 I want to sort out all Christmas presents in one place
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Biohacking tips: How to boost immunity during flu and cold season
With the arrival of cold weather and the change of season, the risk of catching the flu and other viruses increases. One of the best ways to protect yourself from these uninvited visitors is to boost your immunity. We have some tips for you to achieve this. 1. A healthy and balanced diet Proper nutrition is the basis of a strong immune system. Focus on eating fresh fruits and vegetables that are rich in vitamins, minerals and antioxidants. Important nutrients include vitamins (especially vitamin C, D, A, E and B-complex), minerals (zinc, selenium) and antioxidants. Vitamin C plays a key role in the immune response. Vitamin D is essential for immune function and its levels can decrease during periods of less sunlight, typical of autumn. 2. Sleep and stress management Quality sleep is essential for the regeneration of the immune system. Lack of sleep can weaken the body's defenses. Thorough stress management is essential, as long-term stress can have a very negative effect on immunity. Relaxation techniques, such as meditation, can help reduce tension and support the proper functioning of the body. 3. Hardening and sauna Physiological adaptation to cold conditions, which we can achieve by hardening, can improve the body's immune response. Hardening promotes blood circulation and the production of white blood cells, which are responsible for defending against infections. A combination of heat and cold, such as a sauna and a cold shower, can be even more beneficial to the body. 4. Sports and exercise Regular physical activity promotes blood and lymph circulation, which helps the body eliminate toxins. A diet rich in fruits, vegetables, whole grain products and quality proteins supplies the body with the necessary nutrients for the effective functioning of the immune system and metabolism in general. 5. Natural substances Some natural substances have proven immunity-boosting effects. Oyster mushroom, a mushroom rich in polysaccharides, or goat's cheese, which contains adaptogens, help the body to respond better to stressful situations and strengthen immunity. Vitamin C is known for its ability to support the immune system. The liposomal form of vitamin C is increasingly popular for its high efficacy. Liposomes are microscopic lipid vesicles that allow medicinal substances such as vitamin C to enter cells more easily. This increases the absorption and utilization of the vitamin in the body. Doses of vitamin C should be adapted to individual needs, in more demanding periods when immunity needs to be especially supported, don't be afraid to temporarily increase the dose. Taking care of your immunity can lead to long-term good health and well-being. Get started with us today and check out our products to help you enjoy a flu- and cold-free fall. Taking care of your immunity can lead to long-term good health and well-being. Get started with us today and take a look at our products that will help you enjoy autumn without flus and colds.👇 I want to see all the products for a better fall
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The science behind the Power drink product - Increasing performance and optimizing hydration
One would say that there is nothing to think about in ionic drinks. Put together different carbohydrates, pepper it with some electrolytes, and you have an ionic drink. Yes, it is, but it's going to be like an ion guy from Wish. Many companies still blindly adhere to ionic drink formulations that do not reflect scientific knowledge regarding physiology and metabolism. But we at Flow firmly believe in science and rely on scientific studies and the latest professional knowledge. So come and see what the composition of a professional ion pack looks like. The best ratio? 1:0.8 Already in 2005 Wallis, Gareth A et al . study in which they examined the rate of metabolism of different combinations of carbohydrates. They found that the combined intake of maltodextrin (glucose) and fructose significantly increased the rate of oxidation compared to ingestion of maltodextrin alone. Similar studies have increased over the years. A few years later , O'Brien, Wendy J et al. different ratios of glucose and fructose, especially their rate of oxidation. In their study, they found that a 1:0.8 ratio of glucose to fructose was the best for using carbohydrates as an energy source. For one simple reason… Energy transporters play a prime role Many companies still do not respond to the proven effectiveness of the mentioned ratio and choose to manufacture products with other ratios. As a cherry on the cake, they often do not even include fructose in the composition. How energy from consumed carbohydrates is available for physical performance affects absorption from the gut into the bloodstream. Importantly, the glucose transporters (SGLT1 and GLUT2) have an absorption capacity of approximately 60 grams of carbohydrates per hour . From a physiological perspective, it is not possible to get more carbohydrates into the circulation from pure glucose. However, the intake of fructose allows the GLUT5 transporter to be used, which can transport more carbohydrates into the bloodstream. The result of combining glucose and fructose? Their combination in a ratio of 1:0.8 increases the body's absorption capacity of carbohydrates up to about 90 grams per hour (compared to the original 60 g). The ability to absorb more carbohydrates per hour naturally increases the amount of energy available to the muscles. So clearly, ingesting a combination of glucose and fructose seems like a reasonable way to increase energy intake and potentially improve performance. One of the other big benefits is the fact that the combination of both sources of carbohydrates in a ratio of 1:0.8 reduces the likelihood of unwanted stomach and intestinal problems. [1] You can therefore rely on the ion drink even during top competitions and demanding training sessions. What happens next? Imagine that you had an ion bar with the optimal combination of carbohydrates. Glucose can be used by the muscles immediately after entering the bloodstream, while fructose must first be transported to the liver, where it is converted into glucose and lactate. Both molecules are then returned to the circulation, from where they are taken up by the muscle tissue. This is also one of the reasons why the concentration of lactate in the blood can be increased after consuming fructose. We know what you're thinking now…”Increased blood lactate? I do not want it!" There is no need to worry about lactate, it is just another source of energy for various tissues in the body. Power drink, meet We used the ratio 1:0.8 (well, let's not talk, more precisely 1:0.77) in the formulation of Power drink . It was absolutely essential for us to develop an ionic drink with maximum efficiency , but at the same time with a very delicate taste . Because who likes mouth stickers. We supplemented the combination of maltodextrin (glucose) and fructose with a small amount of isomaltulose (consists of one molecule of glucose and one fructose), which differs only in its bond and improves the taste profile of the resulting drink. We formulated the amount of electrolytes, especially sodium, to support fluid reabsorption and maintain osmotic balance during endurance performance. The goal is to maintain proper hydration during exercise and thereby improve athletic performance. Athletes' water intake needs tend to vary according to individual characteristics, type and intensity of exercise, so individualized fluid replenishment strategies are necessary. When formulating the Power drink, we aimed to provide enough energy and electrolytes for endurance activities longer than 1 hour. Of course, it is advisable to hydrate even during shorter activities. The intensity of sweating is very variable and ranges from 0.3 to 2.4 l/h , while sodium loss is on average around 1 g/l . [2] Sodium loss can vary greatly, especially if exercise lasts longer than 2 hours. For every 0.5 kg of body weight loss, i.e. the amount sweated, the athlete should add 450 - 675 ml of fluids . The power drink contains a dose of 380 mg of sodium per 750 ml (506 mg/l). Doesn't that seem like enough? Although the sodium content is lower than that normally lost through sweat, this content results in its optimal absorption and prevention of hyponatremia. On the one hand, a higher amount can negatively affect the taste of the drink, and on the other hand, it may not always be better, as shown in this case study . Replenishment of missing electrolytes and other micro- and macronutrients should be an essential part of every athlete's recovery. The ideal means is the use of Recovery drink. Why? Electrolyte supplementation should be part of the post-workout routine to balance electrolyte balance and proper recovery processes. Until electrolytes (especially sodium) lost through sweat are replaced after exercise, water balance will not be effectively restored and maintained [3] . This can prolong recovery time. Other electrolytes (potassium, magnesium, calcium) are supplemented taking into account the amount lost through sweat and their consumption during activity. And last but not least, there is no documented scientific evidence of a relationship between sodium and muscle cramps. Sodium appears to be one, but not the only, contributing factor to this situation. It is more about dehydration and electrolyte imbalance. We try to do everything we do as openly and transparently as possible. So you can examine the complete composition down to the last milligram in the product detail . But you can see the real effect best in the "field". A power drink will definitely have your back!
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Creatine - Frequently Asked Questions and Misconceptions: What Does the Scientific Evidence Really Show?
There are currently over 1,000 scientific publications on creatine supplementation. Even so, questions regarding not only the effectiveness, but also the safety of creatine still remain. So let's take a look at the ten most frequently asked questions about creatine together and find answers based on scientific evidence. Based on the enormous popularity of creatine supplementation, the International Society for Sports Nutrition (ISSN) published an article in 2017 on the safety and efficacy of creatine supplementation in sports and medicine [ 1 ]. This comprehensive document provides an evidence-based review of the literature examining the effects of creatine supplementation on performance, recovery, injury prevention, exercise tolerance and rehabilitation, neuroprotection, aging, clinical and disease populations, and pregnancy. Reviewing the safety profile of creatine is also an important aspect. However, despite this comprehensive document, there are still questions and misconceptions about creatine supplementation. Therefore, an internationally recognized team of research experts was assembled in 2021 to conduct an evidence-based scientific review of the literature on creatine supplementation. What did they find? Does creatine cause water retention? The supposed myth of creatine supplementation increasing body water (TBW) is likely due to early research showing that creatine supplementation at 20 g/day for six days was associated with water retention for the first few days [ 2 ] . For example, studies have shown that three days of creatine supplementation increased TBW, extracellular body water (ECW), and intracellular water (ICW). Based on these short-term studies, the widely accepted claim that creatine increases water retention in the long term [ 3 ]. A number of exercise studies (5-10 weeks) involving creatine supplementation have shown no increase in total body water . For example, resistance-trained men receiving creatine at approximately 20 g/day followed by 4 weeks at approximately 5 g/day experienced no significant change in ICW, ECW, or TBW [ 4 ]. Other studies have shown similar results [ 5 ] [ 6 ] [ 7 ]. Powers et al. demonstrated that creatine supplementation was effective in increasing muscle creatine content, which was associated with increases in body mass and TBW, but did not alter ICW or ECW volumes. In summary - while there is some evidence that creatine supplementation increases water retention in the short term, we find several other studies that suggest it does not change total body water (intracellular or extracellular) in the long term. As a result, creatine supplementation may not lead to water retention. Does creatine cause hair loss and baldness? Speculation about the relationship between creatine supplementation and hair loss and baldness often stems from a single study by van der Merwe et al. [ 8 ] who followed college-aged rugby players who supplemented with creatine (25 g/day for 7 days, followed by 5 g/day for another 14 days) and noted an increase in serum dihydrotestosterone (DHT) concentrations over time. DHT is a metabolite of testosterone that is created by an enzymatic reaction converting free testosterone to DHT. In men, DHT can bind to androgen receptors in sensitive hair follicles and cause them to shrink, ultimately leading to hair loss [ 9 ]. It is important to note that the results of van der Merwe et al. have not been replicated and that intense resistance exercise itself may also cause an increase in these androgenic hormones. Studies show that changes in these hormones, especially DHT, are associated with some cases of hair loss and baldness [ 10 ]. However, the theory that creatine supplementation leads to hair loss and baldness is still considered a myth as there is not enough evidence to support this relationship. And what do other sources say? To date, 12 other studies have examined the effects of creatine supplementation on testosterone. Two studies reported small, physiologically insignificant increases in total testosterone after six and seven days of supplementation [ 11 ] [ 12 ], while the remaining ten studies reported no change in testosterone concentrations. Free testosterone, which the body uses to produce DHT, was also measured in several of these studies [ 13 , 14 , 15 , 16 ] and no increases were found. Overall, current evidence does not suggest that creatine supplementation increases total testosterone, free testosterone, DHT, or causes hair loss/baldness. Is creatine only effective for men? The rate and course of action of creatine may differ in healthy men and women [ 17 ]. Hormonally driven changes in the female body may affect the bioavailability of creatine at different stages of reproduction, suggesting potential positive effects of creatine supplementation in women [ 18 ]. Creatine supplementation may be especially important during menstruation, pregnancy, postpartum, perimenopause, and postmenopause. In women, we can observe lower levels of creatine in the brain in the frontal lobe. Increasing the concentration of creatine in the brain by supplementation can, especially in women, reduce the symptoms of depression [ 19 , 20 ]. The risk of depression is about twice as high in women during their reproductive years and accelerates during the hormonal changes of puberty. There is a small number of studies that have examined the effects of creatine supplementation in younger female athletes. Various studies have shown that creatine supplementation can significantly increase muscle creatine concentrations, muscle mass and strength, sprint and agility performance, and other physical parameters [ 21 , 22 , 23 , 24 ]. In summary, there is mounting evidence that creatine supplementation has the potential to be a multifactorial therapeutic intervention across the lifespan in women with little or no side effects. Does creatine increase fat mass? The theory that creatine supplementation increases fat mass is of concern to the exercising individual. However, randomized controlled trials (which lasted from one week to two years) do not support this claim . [ 26 ][ 27 ] [ 28 ] [ 29 ] Acute creatine supplementation (7 days) had no effect on fat mass in young and older adults; however, there was an increase in lean mass [ 30 , 31 ]. In summary, creatine supplementation does not increase fat mass across the population. Is creatine harmful to children and adolescents? Concerns about the safety of creatine supplementation in children and adolescents (<19 years) are still widespread. Most of the available evidence in the adult population suggests that short- and long-term creatine supplementation is safe and generally well tolerated [ 1 ]. However, the issue of safety in children and adolescents remains open. Recently, in a comprehensive review examining the safety of creatine supplementation in adolescents, Jagim et al. reviewed several studies that examined the effectiveness of creatine supplementation among different populations of adolescent athletes and found no evidence of adverse effects . It is important to mention that the creatine supplementation protocols were well tolerated and did not produce adverse changes in laboratory parameters of renal function, liver function, inflammatory markers, oxidative stress, and bone health. [ 42 , 43 , 44 ]. In addition, Sakellaris et al. [ 44 ] reported significant improvements in outcomes related to traumatic brain injury in children and adolescents receiving oral creatine supplementation (0.4 g/kg/day) for 6 months. These neurological benefits may have potential use for young athletes participating in contact sports with a risk of concussion. These findings support the hypothesis that creatine supplementation is likely safe for children and adolescents. Current scientific evidence regarding the safety of creatine is sufficient and has been recognized by experts as safe for its intended use. In conclusion, based on limited evidence, creatine supplementation appears safe and potentially beneficial in children and adolescents. Is creatine only useful for strength activities? Although creatine supplementation is thought to primarily benefit athletes who engage in high-intensity intermittent strength-type activities, there is increasing evidence to suggest that creatine supplementation may have beneficial effects for other activities as well. For example, the combination of creatine supplementation with carbohydrates or carbohydrates and protein promotes higher muscle glycogen storage than carbohydrate supplementation alone [ 32 ]. Glycogen replenishment is important to promote recovery and prevent overtraining during intense training periods. There is evidence that subjects who supplemented their diet with creatine experienced less muscle damage, inflammation, and muscle soreness after completing a 30 km running race [ 33 ] as well as during 4 weeks of more intense training [ 16 ]. Because of this, creatine supplementation can help athletes recover from intense exercise and better tolerate periods of intense training . There is also evidence that athletes who supplement with creatine during training experience fewer muscle injuries and a shorter recovery time from injury. [ 34 ] Last but not least, creatine supplementation (with or without glycerol) has been reported to help athletes hyperhydrate, thereby increasing exercise tolerance in the heat [ 35 , 36 ]. In addition, there is evidence from animal models that creatine supplementation is neuroprotective [ 37 , 38 ] and can reduce the severity of spinal cord injury, cerebral ischemia, concussion and traumatic brain injury [ 39 , 40 , 41 ]. This evidence was so compelling that the International Society of Sports Nutrition recommended that athletes participating in sports with the potential for concussion and/or spinal cord injury take creatine for its neuroprotective effects [ 1 ]. In conclusion, there are a number of sports activities, not just resistance/strength, that can benefit from creatine supplementation. Is creatine an anabolic steroid? Anabolic steroids are a synthetic version of testosterone, an androgenic hormone that occurs naturally in both men and women. These steroids are often used in conjunction with strength training to increase muscle mass and strength through increased muscle protein synthesis[ 45 ]. Creatine is converted to creatine phosphate, regulated by the enzyme creatine kinase in the muscle, and used to produce intracellular energy (ATP) [ 46 ]. Creatine supplementation may increase the ATP capacity and energy produced during heavy anaerobic exercise, thereby potentially increasing muscle strength, repetitions, and exercise volume, which may subsequently contribute to muscle performance and muscle growth during the training period. Although the physiological and performance results of anabolic steroids and creatine may be similar, their mechanisms of action and legal classification are different. In short, since creatine has a completely different chemical structure, it is not an anabolic steroid. Does creatine cause kidney damage/renal dysfunction? Questions and concerns about creatine supplementation and its effect on kidney damage or renal dysfunction are common. When it comes to the pervasive misinformation in sports nutrition, the notion that creatine supplementation leads to kidney damage/dysfunction is perhaps second only to the myth that protein supplementation and high habitual protein intakes cause kidney damage. Although research over more than 20 years has shown no adverse effects of recommended doses of creatine supplements on kidney health, this concern unfortunately still persists. The hypothesized relationship between creatine supplementation and kidney damage/renal dysfunction can be traced to two factors: a misunderstanding of creatine and creatinine metabolism and a case study published in 1998. [ 47 ] In skeletal muscle, both creatine and creatine phosphate are non-enzymatically degraded to creatinine, which is exported into the blood and excreted in the urine. Healthy kidneys filter creatinine that would otherwise rise in the blood. Therefore, blood creatinine levels can be used as a marker of kidney function. There appears to be an unsubstantiated perspective that if the kidneys are "forced" to excrete higher than normal levels of creatine or creatinine, there will be some "overload" on the kidneys, causing kidney damage and/or renal dysfunction. In fact, transient increases in blood or urine creatine or creatinine caused by creatine supplementation are unlikely to reflect a decrease in renal function. Since the publication of this case study in 1998, the number of experimental and controlled research studies examining the effects of creatine supplementation on kidney/renal function has increased substantially. Overall, consumption of recommended doses of creatine supplements appears to have no adverse effects on kidney function in healthy individuals [ 48 , 49 , 50 , 51 ]. Overall, it can be said that experimental and controlled research shows that creatine supplementation at recommended doses does not cause kidney damage and/or renal dysfunction in healthy individuals. Is creatine beneficial for older adults? More and more studies show that creatine supplementation plays a therapeutic role in various clinical conditions in the elderly population. One of the most promising areas that could benefit from creatine supplementation is age-related sarcopenia. Sarcopenia is defined as a skeletal muscle condition characterized by a decrease in muscle mass, strength and function. This condition is associated with a higher risk of adverse outcomes, including falls, fractures, physical disability, and mortality [ 52 ]. Creatine supplementation may increase strength, muscle mass, activity of daily living, and delay fatigue in older adults. However, it should be noted that creatine alone (without exercise) is unlikely to lead to substantial increases in muscle strength or functional performance [ 53 , 54 , 55 ], although it does improve some muscle parameters. The fact that creatine is more effective in conjunction with a training stimulus suggests that the main mechanism of action of creatine is its ability to increase the volume and intensity of training, which can affect various physiological parameters [ 56 , 57 , 58 ], and ultimately lead to greater skeletal muscle adaptations . From a clinical and health perspective, it is recommended that creatine supplementation be combined with resistance training to achieve the best possible adaptations in older adults. In summary, there is increasing evidence that creatine supplementation, particularly when combined with exercise, provides health and performance benefits in older adults. Is a creatine "loading phase" necessary? A creatine "loading phase" is defined as creatine supplementation for 5-7 days at 20-25g/day, often divided into smaller doses throughout the day (eg four to five 5g servings). The "saturation" phase of creatine supplementation is followed by a daily "maintenance" phase, often in the range of 3-5g per day. Lower daily creatine dosing strategies (ie, 3–5 g/day) are well known to increase creatine stores and lead to greater improvements in muscle mass, performance, and recovery compared to placebo [ 1 ]. These dosing strategies are effective but delay peak muscle storage of creatine. In a comparative study between "loading" and "maintenance" phases, creatine accumulation in muscle was shown to be similar (~20% increase) even when taking 3 g/day for 28 days or 20 g/day for 6 days.[ 2 ]. The choice between a creatine supplementation strategy depends on the individual's goals. For example, if an athlete is hoping to maximize the potential of creatine supplementation in a very short period of time (< 30 days), they may be advised to use a creatine "loading" strategy or we recommend our Creaflow product. Thanks to current scientific knowledge, muscles can be quickly saturated with creatine without the need for a "saturation" phase. The mechanism of insulin allows acceleration of creatine saturation. That's why we developed the product Creaflow, which combines creatine with other substances to quickly saturate muscle cells with creatine. However, if an athlete or training individual is planning long-term creatine supplementation (>30 days) or is trying to minimize any potential weight gain associated with the "loading" phase, a creatine "maintenance" strategy is a good choice . In short, accumulating evidence suggests that you don't need to use a "loading" phase of creatine. Lower daily doses of creatine supplementation (ie 3-5 g/day) are effective for increasing muscle creatine stores, muscle performance, muscle growth and recovery. Conclusion Creatine supplementation is still accompanied by misconceptions that discourage potential users from using it. Creatine is an interesting substance that is definitely worth learning more about and trying. We hope that with this document we have provided you with compelling evidence to help you decide whether to try creatine. If you still have any questions, contact us on the social networks flownutrition_cz and flownutritioncz .
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Essential Amino Acids (EAA): The unsung hero of nutritional supplements for athletes + EAA Flow formulation
Remember in biology class when your professor told you that amino acids are the building blocks of skeletal muscle? This is undoubtedly true. But in reality, they are much more than just the tiny building blocks of your muscles. Amino acids are literal heroes. What are their superpowers? Read on and in five minutes you will know all the essentials about EAA. Amino acids There are a total of 20 (one) amino acids from which all human proteins are made. It forms the basis not only of muscles, but also of organs, glands, ligaments, tendons, nails, hair and bones. These amino acids are divided into different categories depending on how the body synthesizes them. No need to go back deep into high school biology classes. It is enough to repeat that amino acids are divided into two essential groups. Non-essential amino acids (NEAA) and essential amino acids (EAA), which also include branched-chain amino acids (BCAA). Non-essential amino acids are considered "non-essential" because our bodies can make them on their own and therefore do not need to include them in our diet. The second group is, unsurprisingly, the essential amino acids! Essential Amino Acids (EAA) Their importance in the body is illustrated by the fact that the body cannot create them on its own, and therefore relies on intake through the diet. When we say amino acids are a literal superhero, we mean it. We have summarized the long list of what roles amino acids play in the body and what processes they regulate into the most important of them. Amino acids: - They regulate metabolism and energy balance - They help with the growth of lean muscle mass - They improve physical resistance - They speed up sports regeneration - They affect the absorption of nutrients and minerals - They reduce body weight - They improve immune functions - They positively affect sleep At the same time, EAAs serve as precursors for the formation of other substances important for the body, for example neurotransmitters. At first glance, it may seem that essential amino acids are a helper for "all problems". Since amino acids are an essential macronutrient for the body, there isn't much they can't do. There are a total of nine EAAs that our body cannot make on its own. Each of them has an important function in the body. A small overview: L-Leucine (BCAA) – Plays a key role in muscle protein synthesis and muscle growth. L-Isoleucine (BCAA) – Supports muscle growth, energy regulation and immune function. L-Valine (BCAA) – Supports energy levels, endurance and recovery of muscle tissue. L-Lysine HCL – Improves muscle recovery and regeneration. L-Threonine – Supports fat metabolism, immune function and collagen and elastin production. L-Phenylalanine – Has mood-enhancing effects and supports a healthy nervous system. L-Methionine – Plays a role in fat metabolism, detoxification and absorption of certain elements. L-Histidine – Supports the nervous system and protects muscle tissue. L-Tryptophan – Supports healthy sleep, appetite and mood. That's quite a list of benefits, don't you think? Amino acids are literally the fuel for almost every process in your body . So if you want optimal health, sharp cognitive function, and peak athletic performance, focusing on sufficient amino acid intake and their proper ratios can get you further than any superfood, diet, or other biohack. The benefits of amino acids depend on the intake of adequate amounts in the correct combination and ratio. But this fact can be a bit tricky. What is the right combination and the right ratio? This is the question we asked ourselves so that you no longer have to… Formulation of essential amino acids - EAA Flow After spending countless hours sifting through current scientific research, we have come up with a ratio that is not only similar to skeletal muscle composition, but is also best used to support and maximize the aforementioned benefits. This formula has everything it needs to boast the title of the best amino acid product on the market. Each serving of EAA Flow contains 5 grams (5,000 mg) of pure essential amino acids in a carefully formulated ratio: L-Leucine : 2000 mg (40%) L-lysine : 850 mg (17%) L-Isoleucine : 550 mg (11%) L-valine : 500 mg (10%) L-threonine : 455 mg (9%) L-phenylalanine : 365 mg (7.3%) L-methionine : 190 mg (3.8%) L-Histidine : 75 mg (1.5%) L-tryptophan : 15 mg (<1%) We will tell you right away that this composition does not correspond to the composition of skeletal muscle one to one, but it contains a bit more leucine and the proportions are carefully formulated. From a purely logical standpoint, it would make sense to formulate a product with a skeletal muscle amino acid profile. However, from a physiological point of view, things are not as simple as replicating the composition of amino acids in muscle. Why? When we consume amino acids, some of them are used up before they can be incorporated into skeletal muscle. In fact, this is exactly what happens with leucine, which tends to be quickly consumed by the muscle when it enters the cell. Therefore, you should make sure that you are actually getting enough leucine. We found that when it comes to building muscle mass and sports regeneration, about twice the amount of leucine is needed than is found in skeletal muscle. EAAs with 40% leucine have been shown to be more effective in a number of clinical studies when it comes to protein synthesis and muscle building. Why are leucine-enriched EAAs better? The study speaks unequivocally as a whole. By using a ratio of essential amino acids that are just slightly higher in leucine (let's call them LEAA), you can see significant benefits in terms of lean muscle growth, reduced post-workout muscle fatigue, and faster recovery. A 2019 study in the Journal of Physical Therapy Science examined the effects of (L)EAA supplementation (3.6 g, 3x/day) on post-exercise muscle damage in 10 young healthy men. The results of the study showed that (L)EAAs significantly suppressed exercise-induced damage to muscle tissue, suggesting that (L)EAAs may aid in muscle regeneration. In a 2011 randomized controlled trial, eight adults completed two separate 60-minute bike rides over 13 days. During one period, 10 g of (L)EAA (3.5 g of leucine) was consumed, and during the second, 10 g of a standard EAA supplement (1.87 g of leucine). The results showed that (L)EAAs increased muscle protein synthesis 33% more than traditional EAAs (although both were effective). A 2018 randomized controlled trial in stroke patients with sarcopenia (a condition characterized by loss of muscle mass and skeletal muscle function) showed that supplementation with just 3g of (L)EAA resulted in increased muscle mass, strength. In April 2020, a study was published in which 20 active young men on a controlled diet (1.2 g protein per kg body weight per day) received either 4 g (L)EAA (1.6 g leucine) or a placebo three times a day for four days after acute lower body resistance exercise. (L)EAAs have been shown to preserve muscle force production and reduce muscle soreness more than placebo, even when combined with an already high protein diet. Summary As you can guess by now, amino acids are a gem that regulates everything from sleep, to muscle building, recovery, immunity, mood, metabolism and much more. However, their benefits depend on the intake of a sufficient amount of specific amino acids in the correct combination and balanced ratio. That's why we're here to cover your back. Don't wait and go get the best amino acid product on the market.
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The Brutal Truth About Testosterone + 5 Science-Based Activities to Boost It
Testosterone is the main male sex hormone, which has become an increasingly popular topic in recent years. This is partly because there is an observable negative trend of its decline in current society. Testosterone, the hormone of strength and energy, is needed for both female and primarily male health. Testosterone levels naturally decline with age at a rate of about 1% per year, but in modern society we can see the decline trending much faster. The testosterone values of men from decades past were noticeably higher than those of men today. Testosterone trend down The study, which was published in the Journal of Clinical Endocrinology and Metabolism, documented the levels of total and bioavailable testosterone in more than 1,500 randomly selected men from the US. Samples were taken from the first group between 1987 and 1989, from the second group from 1995 to 1997, and from the third group from 2002 to 2004. The study found a clear trend, namely that both testosterone levels were gradually decreasing. Accordingly, the younger generation of men had lower total and free testosterone levels than the previous generation! (TG Travison, 2007) . Despite some limitations the study has, the trend of declining testosterone is unfortunately a cruel part of today's society. (1) There are many factors that negatively affect testosterone in today's world. From the chronic effect of stress, through the quantities of estrogenic cosmetics, the quality of water and diet, or ubiquitous hormonal disruptors. All of these and more are the silent killers of testosterone that we encounter in our daily lives. But let's look at the other, slightly more positive side of the issue. From lowering testosterone to increasing it. Specifically, science-based activities and substances that can help increase testosterone. How to increase testosterone? Sleep Quality sleep is the basis of health, we all know that. However, it may be news to some that lack of sleep can lead to lower testosterone levels. In a study in which men slept 5-6 hours for a week instead of the usual 8 hours, their testosterone levels dropped by about 15% (2) . It is therefore important to ensure quality sleep with a sufficient number of hours, which is usually 7-9. Power training Thus, an activity that focuses primarily on developing strength and building muscle mass may be one of the best strategies for building toughness and enhancing masculinity. Research shows that regular exercise, especially strength training, can increase testosterone levels. (3) And how? You can start with complex exercises that require the involvement of several muscle groups at once. For example, squats, lunges, bench press, push-ups or deadlifts. A diet rich in nutrients Just like quality sleep, a quality diet is the absolute basis of health, but also of testosterone levels. Certain foods can directly affect its levels. These include, for example, fatty fish, oysters, butter, eggs and beef. In addition, there is also enough zinc and vitamin D, which have a direct effect on testosterone levels. ( 7 ) . _ _ %), led to an increase in testosterone. (4) We therefore recommend a balanced diet based on proteins with enough of the aforementioned foods and nutrients. A healthy lifestyle with compensation for excess stress Smoking and drinking alcohol reduce testosterone levels (5) , (6) . The same is true of stress if there is an excess of it. Conversely, maintaining a healthy lifestyle, including regular exercise, a healthy diet, and stress-relieving activities can help maintain or even increase testosterone levels. The ideal strategy for increasing testosterone can be to exchange weekend alcoholic parties for a trip to nature, a visit to the sauna, or a massage. Natural substances with a positive effect on testosterone Nature can be a helper in solving all kinds of problems, and this also applies to problems with decreasing testosterone. It provides us with substances such as Maca, a herb from Peru that is traditionally used as an aphrodisiac to increase male energy and vitality. Some studies suggest that it can have a positive effect on testosterone levels, or a positive effect on sexual function and increased fertility (9) . Siberian ginseng can be another helper in this matter. This herb is known for its positive effects on hormone levels, fatigue and stress. Data from some research shows that it can also have a positive effect on testosterone levels (10) . More advanced supplementation tactics As you can see for yourself, there are quite a few natural substances, minerals or amino acids with scientifically proven effects on testosterone, sexual health and energy. We decided to select the best and most effective ones and then combine them into a unique combination called Anabolic Fusion . This is our new product aimed at supporting testosterone, strength, performance, hormonal balance, sexuality, overall vitality and, last but not least, better stress management. So, if you are looking for a tool to kick your manhood, increase sexuality and strength, or reduce the effects of stress, Anabolic Fusion is right here for you. Anabolic Fusion works best in conjunction with the activities mentioned above. So if you combine quality sleep, strength training, eating a balanced diet rich in nutrients with an overall healthy lifestyle and Anabolic Fusion supplementation, you will feel it not only on your hormonal levels, but also on your overall energy level and your enjoyment of life! Cool, Flow
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Omega 3 - Everything you need to know
There are countless articles on the subject of omega 3 fatty acids. Google alone finds over three million of them in half a second. However, not all articles will provide answers to your questions. We have put together an article that we once wished we had read. An article that contains all the comprehensive information you need to know about omega 3. An article that will stop you fumbling. What are omega 3 fatty acids? Omega 3 belongs to the group of polyunsaturated fatty acids (PUFA), referred to as essential fatty acids. They earned the label essential because the body cannot produce them on its own in most cases. We have to get them from our diet. What do omega 3 contain? There are several different omega 3s, but most scientific research focuses on only three types. The main omega 3 fatty acids are: - α-linolenic acid (ALA) - eicosapentaenoic acid (EPA) - docosahexaenoic acid (DHA) Of the three, EPA and DHA are the most important for our health. Alpha-linolenic acid (ALA) is used in the body to produce EPA and DHA. However, the rate of conversion of ALA to EPA is poor, so it is necessary to increase the intake of EPA and DHA. So if you care about your health (and we believe you do if you're reading these lines), focus on getting EPA and DHA directly from food and supplements. It is the only practical way to increase the level of omega 3 fatty acids in the body. Why are omega 3 important? Have you heard the saying: You are what you eat? This also applies to cell membranes. DHA and EPA fatty acids are an essential component of the cell membranes of all cells in the body. When we consume dietary fat, much of it goes directly to building these membranes. In the absence of DHA and EPA in the diet, our cell membranes are made of saturated fatty acids and omega 6 fatty acids. This results in stiffer, less permeable cell membranes and slowed cell function. Sounds like a big deal, don't you think? Indeed it is! The ratio of omega 6 to omega 3 is important The difference between omega 6 and omega 3 is the chemical bond and the location of the first double bond. This is not a big deal for most people. The important point is that they are metabolically and functionally distinct and often have important opposing physiological effects. Therefore, their balance in the diet is important. Currently, the intake of saturated fat and omega 6 is several times higher than the intake of omega 3, and this may contribute to higher levels of inflammatory molecules in the body. [1] But this does not mean that saturated and omega 6 fatty acids are bad. All these fats perform necessary functions in the body. However, their consumed ratio is important. It is estimated that in today's modern Western diet the ratio of ω-6 to ω-3 ranges from 10:1 to 20:1. The key to healthy cells is an ideal ratio between 4:1 and 2:1. The real ratio is indeed alarming. It is thought to be linked to the global increase in diseases related to chronic inflammation and promotes the rise of diseases including cancer, cardiovascular, inflammatory and autoimmune diseases. [2] [3] The effects of omega 3 Omega 3 for brain and cognitive function Omega 3 fatty acid consumption is one of the best-studied interactions between food and brain development. Docosahexaenoic acid (DHA) is essential for synaptic transmission and cognitive abilities. [4] Systematic reviews and randomized trials have found that omega 3 can positively influence memory, memory function and reaction times in young adults. [5] [6] Omega 3 and athletes Omega-3 fatty acids have been shown to affect the health and performance of athletes in many ways, including reducing inflammation, improving muscle recovery, and protecting brain health and function. A recent randomized, double-blind, placebo-controlled trial in healthy young men showed that DHA and EPA supplementation can accelerate recovery by reducing the time it takes for muscles to adapt to a training stimulus. Subjects who supplemented with DHA and EPA returned to maximal strength and full range of motion more quickly, and also reported less muscle soreness after exercise. [7] In a systematic review of studies from 2020, omega 3 supplementation was shown to have a positive effect on aspects of sports performance such as reaction speed and better functionality of the cardiovascular system, including blood flow and oxygen consumption. [8] EPA and DHA can influence many aspects of human physiology and metabolism, and this can in turn influence outcomes related to athletic performance, recovery, convalescence, illness and injury. For most athletes, general recommendations should include EPA and DHA at about 1 to 2 g/day at a EPA:DHA ratio of 2:1. Other benefits Joint health EPA and DHA promote a healthy response to inflammation, which can positively impact swelling, pain and stiffness associated with joint problems. Omega 3s may be mildly helpful in relieving the symptoms of rheumatoid arthritis. [9] Improved triglyceride levels Triglycerides are a type of fat found in human blood. They are a vital indicator of heart health. Excessive levels of triglycerides can increase the risk of heart disease. High doses of DHA and EPA can have a positive effect on triglyceride levels. [10] Skin health and UV protection Omega 3 fatty acids show the potential to protect the skin from the harmful effects of UV radiation and reduce UV-induced inflammation. [11] Omega 3 in food The best sources of α-linolenic acid (ALA) are: - flax seeds - chia seeds - hemp seeds - walnuts However, if you recall, the body is inefficient at converting ALA to EPA and DHA. For this reason, it is necessary to consume EPA and DHA directly from fish and seafood. The best sources are: - mackerel - herring - salmon - anchovies - sardines - seafood and seaweed However, Czechs are not known for their large consumption of fish and seafood. Therefore, we recommend increasing your intake of omega 3 through food supplements. High-quality food supplements with fish oil such as Flow Omega 3 can be an excellent source of omega 3 fatty acid supplementation. Which foods are better to avoid? Foods high in omega 6 - vegetable oils (sunflower oil, corn oil, margarine) - industrially processed products (frozen ready meals) - fried meals - sausages - salty snacks (corn flakes, chips) How to take omega 3? Fish oil is best absorbed by the body when consumed with food. The time of day doesn't seem to matter. Therefore, you can supplement omega 3 with any food that suits your lifestyle. General guidelines recommend a dose of 250 mg per day, but most research shows that higher intakes provide greater benefits. The intake of omega 3 fatty acids should range from 1,000 to 2,000 mg per day. It is recommended not to exceed 3000 mg of omega 3 per day. Conclusion Now you know why omega 3 is so important. Healthy cells and a well-functioning brain require the consumption of the right essential fatty acids in an optimally balanced ratio. So if you want optimal body performance and a fast and sharp brain, limit foods with a high omega 6 content and supplement with more omega 3.
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