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3 Supplements to Support Weight Loss

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7 Body and Mind Benefits of Building Muscle

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9 Strength Training Benefits For Health, Fitness, and Anti-Aging

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Blood Flow Restriction Training: What is it? How does it work?

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Yamanaka T, Farley RS, Caputo JL. Occlusion training increases muscular strength in division IA football players. J Str Cond Res. 2012;26:2523-2529.

Collagen Peptides: Health Benefits For Your Knees, Cheeks, Lips and Hips

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Delayed Onset Muscle Soreness (DOM): How to reduce post-exercise soreness

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Digestive Enzymes | What are they? How do you use them?

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Anon. Oral enzyme therapy in osteoarthritis of the knee. Proteolytic enzyme are effective with few risks. MMW Fortschr Med. 2001;143(23):44-6

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Gaspani L, Limiroli E, Ferrario P, Bianchi M. In vivo and in vitro effects of bromelain on PGE2 and SP concentrations in the inflammatory exudate in rats. Pharmacology. 2002;65:83-6.

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Johnson LR, ed. Physiology of the Gastrointestinal Tract. Fourth edition. Boston: Elsevier Academic Press; 2006.

Kamenicek V, Holan P, Franek P. Systemic enzyme therapy in the treatment and prevention of post-traumatic and postoperative swelling. Acta Chir Orthop Traumatol Cech. 2001;68(1):45-9

Klein G, Kullich W. Short-term treatment of painful osteoarthritis of the knee with oral enzymes: a randomised, double-blind study versus diclofenac. Clin Drug Invest 2000;19:15-23.

Klein G, Kullich W, Schnitker J, Schwann H. Efficacy and tolerance of an oral enzyme combination in painful osteoarthritis of the hip. A double-blind, randomised study comparing oral enzymes with non-steroidal anti-inflammatory drugs. Clin Exp Rheumatol. 2006;24(1):25-30.

Laugier R, Bernard JP, Berthezene P, Dupuy P. Changes in pancreatic exocrine secretion with age: pancreatic exocrine secretion does decrease in the elderly. Digestion. 1991;50(3-4):202-11.

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Essential Amino Acids | How to Choose and Use Wisely

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Bach E. Thomsen HH, Johannsen M, et al. Amino acid supplementation is anabolic during the actue phase of endotoxin-induced inflammation: A human randomized crossover trial. J Clin Nutr. 2016;35(2):322-330

Beutheu S, Ouella W, Guérin C, et al. Glutamine supplementation, but not combined glutamine and arginine supplementation, improves gut barrier function during chemotherapy-induced intestinal mucositis in rats. J Clin Nur. 2014;33(4):694-701

Bellinger PM. Beta-Alanine Supplementation for Athletic Performance: An Update. J Str Cond Res. 2013;28(4)1751-1770

Bendahan D, Mattei JP, Ghattas B, et al. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002;36(4):282-289

Bifari F, Nisoli E. Branched-chain amino acids differently modulate catabolic and anabolic states in mammals: a pharmacological point of view. Brit J Pharm. 2017;174:1366-1377

Brooks N, Cloutier GJ, Cadena SM, et al. Resistance training and timed essential amino acids protect against the loss of muscle mass and strength during 28 days of bed rest and energy deficit. J Appl Physiol. 2008;105(1):241-248

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Fish Oil: Health Benefits of Supplementing for Your Body and Brain

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High-Protein Diets: Health Benefits and Controversies

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Intermittent Fasting and Breakfast: The Ultimate Guide

Arnason TG, Bowen MW, Mansell KD. Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. World J Diabetes. 2017;8(4):154-164

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Klempel MC, Kroeger CM, Varady KA. Alternate day fasting increases LDL particle size independently of dietary fat content in obese humans. Eur J Clin Nutr. 2013;67:783–785. doi: 10.1038/ejcn.2013.83.

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Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Trans Med. 2016;13:290 doi: 10.1186/s12967-016-1044-0

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Stannard SR, Thompson MW . The effect of participation in Ramadan on substrate selection during submaximal cycling exercise. J Sci Med Sport. 2008;11(5):510-7.

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Is Milk or Dairy Good or Bad For You?

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Keto: The Ultimate Guide | Health Benefits, Cautions, and Controversies

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Wekking EM, Appelhof BC, Fliers E, Schene AH, Huyser J, et al. Cognitive functioning and wellbeing in euthyroid patients on thyroxine replacement therapy for primary hypothyroidism. Eur J Endocrinol. 2005;153:747-753.

Magnesium: Health Benefits and Best Ways to Supplement

Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients 2017;9(5):429

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Dmitrašinovi? G, Peši? V, Stani? D, et al. ACTH, Cortisol, and IL-6 Levels in Athletes Following Magnesium Supplementation. J Med Biochm 2016;35(4):375-384

Eby GA, Eby KL. Magnesium for treatment-resistant depression: a review and hypothesis. Med Hypotheses 2010;74(4):649-660

Eby GA, Eby KL. Rapid recovery from major depression using magnesium treatment. Med Hypotheses. 2006;67(2):362-370

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Guerrero-Romero F, Rodriguez-Moran M. Hypomagnesemia, oxidative stress, inflammation, and metabolic syndrome. Diabetes Metab Res Rev 2006;22:471-476.

King DE, Mainous AG, Geesey ME, Woolson RF. Dietary magnesium and C-reactive protein levels. J Am Coll Nutr. 2005;24(3):166-171.

Laires MJ, Monteiro C. Exercise, magnesium and immune function. Mag Res 2008;21(2):92-96

Liu G, Weinger JG, Lu ZL, Xue F, Sadeghpour S. Efficacy and Safety of MMFS-01, a Synapse Density Enhancer, for Treating Cognitive Impairment in Older Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. J Alzheimers Dis. 2016;49(4)971-990.

Natural News. The best and worst forms of magnesium to take as a supplement. https://www.naturalnews.com/046401_magnesium_dietary_supplements_nutrient_absorption.html

Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Mag Res 2006;19(3):180-189

Rayssiguier Y, Gueux E, Nowacki W, et al. High fructose consumption combined with low dietary magnesium intake may increase the incidence of the metabolic syndrome by inducing inflammation. Magnes Res 2006;19:237-43.

Rock E, Astier C, Lab C, et al. Dietary Magnesium deficiency in rats enhances free radical production in skeletal muscle. J Nutr 1995;125:1205-1210.

Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci 2017;13(4):260-278

Slutsky I, Abumaria N, Wu LJ, et al. Enhancement of learning and memory by elevating brain magnesium. Neuoron. 2010;65(2):165-177

Song Y, Manson JE, Buring JE, Liu S. Dietary magnesium intake and risk of incident hypertension among middle-aged and older US women in a 10-year follow-up study. Diabetes Care 2004;27(1):59-65

Song Y, Sesso HD, Manson JE, et al. Dietary magnesium intake and risk of incident hypertension among middle-aged and older US women in a 10-year follow-up study. Am J Cardiol. 2006;98(12)1616-1621

Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr 1994;13:479-84

Wang J, Liu Y, Zhou LJ, et al. Magnesium L-threonate Prevents and Restores Memory Deficits Associated with Neuropathic Pain by Inhibition of TNF-?. Pain Physician 2013;16:E563-E575

Wei Li, Jia Yu, Liu Y, et al. Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model. Mol Brain. 2014;7(65)

Vitamin D: Deficiency Symptoms and Benefits of Supplementation

Cannell JJ, Vieth R, Umhau JC, et al. Epidemic influence and vitamin D. Epidemiol Infect. 2006;134:1129-1140

Curtis EM, Moon RJ, Harvey NC, Cooper C. Maternal vitamin D supplementation during pregnancy. Brit Med Bulletin. 2018;126:57-77.

Doheny K. Low Vitamin D Linked to Poor Diabetes Control. /WebMD/. July 21, 2010 ( http://diabetes.webmd.com/news/20100621/low-vitamin-d-linked-to-poor-diabetes-control )

Grant W. In defense of the sun: An estimate of changes in mortality rates in the United States if mean serum 25-hydroxyvitamin D levels were raised to 45 ng/mL by solar ultraviolet-B irradiance. Dermato Endocrinology. 2009;1(4):207-214.

Heaney RP. What Is Vitamin D Insufficiency? And Does It Matter? Calcif Tissue Int. 2013;92:177-183.

Hyman M. Vitamin D: Why You Are Probably NOT Getting Enough and How That Makes You Sick. The Huffington Post. May 22, 2010.

Juzeniene A, Grigalavicius M, Juraleviciute M, Grant WB. Phytotherapy and vitamin D. Clinics in Dermatology. 2016;34:548-555.

Kamycheva E, Joakimsen RM, Jorde R. Intakes of calcium and vitamin d predict body mass index in the population of Northern Norway. J Nutr. 2003;133:201-6.

Laino C. Low Vitamin D Levels Linked to Asthma. WebMD. March 3, 2010.

McGreevey S. More Pregnant Women Not Getting Enough Vitamin D. Medical News Today. May 12, 2010.

Medical News Today. Low Levels Of Vitamin D Linked To Muscle Fat, Decreased Strength In Young People. Medical News Today online article http://www.medicalnewstoday.com/articles/181501.php

Medical News Today. Vitamin D Expert Says More Than Half The World’s Population Gets Insufficient Vitamin D. Medical News Today online article. July 19, 2010.

Oh J, Weing S, Felton SK, et al. 1,25(OH) vitamin D inhibits foam cell formation and suppresses macrophage cholesterol uptake in patients with type 2 diabetes mellitus. Circulation. 2009;120(8):687-698.

Raloff J. Vitamin D is a flu fighter. ScienceNews. March 16, 2010.

Shahar D, Schwarzfuch D, Fraser D, et al. Dairy calcium intake, serum vitamin D, and successful weight loss. /Am J Clin Nutr/. September 1, 2010, published ahead of print.

Silva MC, Furlanetto TW. Intestinal absorption of vitamin D: a systematic review. Nutrition Rev. 2018;76(1)60-76

Steenhuysen J. More than three quarters of U.S. flu shots ineffective–report. Reuters. January 2015. Retrieved Sept 6 2018.

Tirbassi G, Salvio G, Altieri B, et al. Adrenal disorders: Is there any role for vitamin D? Rev Endocrine Metab Disord. 2017;18:355-362

Urashima M, Takaaki S, Okazaki M, et al. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in school children. Am J Clin Nutr. 2010;91:1255-1260.

Vitamin D Council. For health professionals: Position statement on supplementation, blood levels and sun exposure. Retrieved Sept 9 2018. https://www.vitamindcouncil.org/for-health-professionals-position-statement-on-supplementation-blood-levels-and-sun-exposure/

von Hurst P, Stonehouse W, Coad J. Vitamin D supplementation reduces insulin resistance in South Asian women living in New Zealand who are insulin resistant and vitamin D deficient – a randomised, placebo-controlled trial. Brit Jour Nutr. 2010;103:549-555.

WebMd. Treating Vitamin D Deficiency Significantly Reduces Heart Disease Risk. WebMD online article, source: Jess Gomez, Intermountain Medical Center. http://www.medicalnewstoday.com/articles/182425.php

Wellcome Trust. Vitamin D Found to Influence Over 200 Genes, Highlighting Links to Disease. ScienceDaily 24 August 2010.

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