Peptides for Gut Health, Alzheimers and Muscle, 1x20 Workouts

1) Gut Health and BPC157?

I received over a 100+ questions about BPC157 capsules, and there was one main ones I knew I should answer

A) Whats the difference between injecting versus oral?

-For healing in muscles and joints, injection is best. Its the most proven with thousands of anecdotal case studies and years of research.

-For GUT health and brain health though, and systemic healing (say in the organs), the oral capsules are best. This is one of the most proven use caes for BPC and what much the original research focused on.

Some people also report improved recovery as well (the capsules may have a systemic effect), but the gut healing effects are most proven and powerful. Any inflammatory condition in the digestive system, BPC is worth trying

Now, some people do report improvement in both area from capsules, and vice versa from injecting, but the above are the best recommendations based on current body of evidence

FYI-the capsules are now on backorder. The injectable BPC is still in stock though


2) Alzheimers and Muscle Mass

Every week I make the same point somewhere that lean body mass and strength training are the holy grail for health and are a mandatory practice as you age.

I came across this research paper from 2011, which looked at old people, some with Alzheimers, and some without.

A statistical difference was found in lean body mass between the two groups.

Quite simply, the Alzheimers patients all had less muscle and their unintentional weight loss had preceded their dementia

As soon as you start losing muscle, you start declining

So dont stop lifting.

3) Fitness Tip-3 Second Descents

I was onboarding a new executive client the past week, and as it was his first time lifting, he was understandably flustered learning exercises. I told him not to worry about getting the technique right the first time, and simply focus on the sensation of each rep. Whether it was right or wrong, we could worry about later.

One tip I gave him that he said helped him

"When lowering the weight, count in your head, 1 mississippi, 2 mississippi, 3 mississippi"

basically a 3 second descent

There were multiple benefits to this

-By making him slow down, he could establish a mind muscle connection
-Slower reps tend to prevent sloppy technique from happening, you are forced into doing the exercise correctly
-Slow eccentrics ensure appropriate weight is used and you are not ego lifting

This technique can be used by any level of lifter, and its a good ego check to assess if you are using appropriate working loads, or overly relying on speed and momentum.

4) The 1x20 Workout

This was another executive client, they have been traveling and been almost entirely time crunched, they can only get to the gym for ONE workout a week.

I wasnt going to waste their time with marginal "hotel room" workouts, they are overseas on a work trip at an outdoor job site all day until evening, and their one day off there is a gym on the premises.

Luckily its a nice gym, so I gave them a 1x20 workout plan.

1x20 workouts are rarely talked about today, but they are a proven practice that comes from early 1900s lifting literature, and later the Soviety Sports System.

They were typically used with beginner athletes, and were designed to build muscle, get them stronger, and cover the entire body all at once.

The concept was simple

-Do ALL exercises for one hard set of 20 reps. This did not need to be to total positive failure, but the sets should be challenging.

No warmups would be done, the 20 rep set would be it. If the weight was too heavy, go lighter. If way too easy, use a heavier weight

The workout I gave him looked like this
---
-45 degree hyperextension, bodyweight

-Leg Press

-Goblet Squat

-DB Chest Press

-1 Arm DB Row

-Pushup

-Tricep Pushdown

-Pulldown, wide grip

-Seated Cable Row

-Seated DB Shoulder Press

-Pulldown, supinated grip

-DB Front Raise

-DB Hammer Curl

-DB Lateral Raise

-DB Bicep Curl

-Decline Situps

Thats 16 exercises total. I told him to keep rest periods short, and simply transition from one exercise to another. The whole workout can be done in 40 minutes.

Now, you could reduce the workout if you wanted, but overall this gives all his muscles at least 3-4 hard working sets, it keeps his strength up, it preserves lean body mass, and its ONE day a week.

Remember that it takes far less training to maintain than it does to build. Even if time is minimal, you can always do something.

Work with AJAC