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Sources of Great Protein

As a Personal Trainer I always give large lists of food options to my clients who request free meals but I decided an easier option would be to create a large list here that I can send to my clients and can be assessed by Anyone interested!

Great Sources of Protein

2% Milk2% milk

Macro nutrients in 1 cup of 2% Milk

Calories: 122

Protein: 8.05 Grams

Carbohydrates: 11.42 Grams

Fat: 4.81 Grams



Macro Nutrients in 1 cup whole almonds

Calories: 827

Protein: 30.4 Grams

Carbohydrates: 28.23 Grams

Fat: 72.42 Grams



Macro Nutrients in 1 can (2 oz) Anchovies

Calories: 94

Protein: 13 Grams

Carbohydrates: 0 Grams

Fat: 4.37 Grams

Chicken Breast

boneless skinless chicken breast

Macro Nutrients in 1 cup Diced Boneless Skinless Chicken Breast

Calories: 148

Protein: 31.17 Grams

Carbohydrates: 0 Grams

Fat: 1.67 Grams

Corned Beef

corned beefMacro Nutrients of 1 Cup Diced Corned Beef

Calories: 336

Protein: 24.35 Grams

Carbohydrates: 0.36 Grams

Fat: 25.43 Grams

Cottage Cheese

cottage cheese

Macro Nutrients in 1 Cup (Small Curd) Cottage Cheese

Calories: 232

Protein: 28.1 Grams

Carbohydrates: 6.03 Grams

Fat: 10.15 Grams

Dried Lentils

dried lentils

Macro Nutrients in 1 Cup Dried Lentils

Calories: 621

Protein: 48.44 Grams

Carbohydrates: 108.05 Grams

Fat: 2.05 Grams

Edamame (Soy Beans)


Macro Nutrients in 1 Cup Cooked Edamame (Soy Beans)

Calories: 310

Protein: 29.77 Grams

Carbohydrates: 17.77 Grams

Fat: 16.06 Grams



Macro Nutrients in 1 Large Egg

Calories: 74

Protein: 6.29 Grams

Carbohydrates: 0.38 Grams

Fat: 4.97 Grams

Greek Yogurt

greek yogurt

Macro Nutrients in 1 Cup 0% Greek Yogurt

Calories: 130

Protein: 23 Grams

Carbohydrates: 9 Grams

Fat: 0 Grams

Green Peas

green peas

Macro Nutrients in 1 Cup Green Peas

Calories: 117

Protein: 7.86 Grams

Carbohydrates: 20.97 Grams

Fat: 0.58 Grams



Macro Nutrients in 1 Fillet Halibut

Calories: 448

Protein: 84.90 Grams

Carbohydrates: 0 Grams

Fat: 9.34 Grams

Light Tuna

light tuna

Macro Nutrients in 1 Cup Light Tuna

Calories: 179

Protein: 39.29 Grams

Carbohydrates: 0 Grams

Fat: 1.26 Grams

Lean Ground Beef

low fat ground beef

Macro Nutrients in 1 Cup Lean Ground Beef

Calories: 339

protein: 31.18 Grams

Carbohydrates: 0 Grams

Fat: 22.85 Grams

Mixed Nuts

mixed nuts

Macro Nutrients in 1 Cup Mixed Nuts

Calories: 876

Protein: 23.44 Grams

Carbohydrates: 30.64 Grams

Fat: 79.95 Grams



Macro Nutrients in 100 Grams of Octopus

Calories: 82

Protein: 14.91 Grams

Carbohydrates: 2.20 Grams

Fat: 1.04 Grams

Peanut Butter

Macro Nutrients in 100 Grams of Peanut Butter

Calories: 558

 Protein: 25 Grams

Carbohydrates: 20 Grams

Fat: 50 Grams



Macro Nutrients in 1 Cup Peanuts

Calories: 854

Protein: 34.57 Grams

Carbohydrates: 31.40 Grams

Fat: 72.50 Grams

Pork Chops

pork chops

Macro Nutrients in 1 Cup Diced Pork Chops

Calories: 335

Protein: 37.40 Grams

Carbohydrates: 0 Grams

Fat: 19.52 Grams


Macro Nutrients in 1 Cup Quinoa

Calories: 229

Protein: 8.01 Grams

Carbohydrates: 42.17 Grams

Fat: 3.55 Grams

Soba Noodles

soba noodles

Macro Nutrients in 1 Cup of Soba Noodles

Calories: 113

Protein: 5.77 Grams

Carbohydrates: 24.44 Grams

Fat: 0.11 Grams

Sockeye Salmon

sockeye salmon

Macro Nutrients in 1/2 Filet of Sockeye Salmon

Calories: 333

Protein: 42.17 Grams

Carbohydrates: 0 Grams

Fat: 16.95 Grams


Macro Nutrients in 1 Cup Diced Steak

Calories: 338

Protein: 36.57 Grams

Carbohydrates: 0 Grams

Fat: 20.11 Grams

Swiss Cheese

swiss cheese

Macro Nutrients in 1 Cup Diced Swiss Cheese

Calories: 502

Protein: 35.55 Grams

Carbohydrates: 7.10 Grams

Fat: 36.70 Grams



Macro Nutrients in 100 Grams of Tilapia

Calories: 96

Protein: 20.08 Grams

Carbohydrates: 0 Grams

Fat: 1.70 Grams


Macro Nutrients in 100 Grams Tofu

Calories: 62

Protein: 6.9 Grams

Carbohydrates: 2.4 Grams

Fat: 2.7 Grams

Turkey Breast

turkey breast

Macro Nutrients in 100 Grams of Turkey Breast

Calories: 104

Protein: 17.07 Grams

Carbohydrates: 4.21 Grams

Fat: 1.66 Grams



Macro Nutrients of 1 Cup Shelled Walnuts

Calories: 654

Protein: 15.23 Grams

Carbohydrates: 13.71 Grams

Fat: 65.21 Grams

Yellow Fin Tuna

yellow fin tuna

Macro Nutrients in 100 Grams of Yellow Fin Tuna

Calories: 108

Protein: 23.38 Grams

Carbohydrates: 0 Grams

Fat: 0.95 Grams


There are many Sources of Clean Real Protein so there is never a reason to miss out on your daily protein.

Another quick protein Source is Whey Protein powder but each brand has its own macro nutrients so there is no way to accurately list it here

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Crate Of Gains Supplement List and Explanation


Caffeine is one of the cheapest and most effective weight loss and strength supplements.

Weight loss – Ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism slightly and helps you burn fat.

Energy – caffeine is a stimulant. It increases alertness and wards off drowsiness temporarily, which means that you can perform certain tasks for longer. However, this isn’t just limited to mental tasks. This includes physical tasks as well, such as running or lifting weights.

Caffeine is a great supplement but it can be taken in a massive amount of ways and each way is not equal. Caffeine is best taken as simple as possible such as in pill or powdered form while the worst types are in energy drinks or carbonated beverages because of the fact there are soo many other shitty chemicals in there which are in the end doing more harm than good to your systems. (ill admit though I love my energy drinks and it sucks to have the research prove they suck ass) haha

Beta Alanine

Beta Alanine – is a naturally-occurring beta-amino acid and a component of the histidine dipeptides carnosine and anserine, as well as vitamin B5, or pantothenic acid. Structurally, beta-alanine is a hybrid between the potent neurotransmitters L-glycine and GABA. For those that don’t know this is why most people experience a caffeine like reaction.

Benefits – The sports benefit of supplementing with beta-alanine lies mostly in its ability to raise muscle carnosine concentrations. In fact, beta-alanine is the limiting amino acid in carnosine synthesis, meaning that its presence in the bloodstream is directly tied to muscle carnosine levels. aside from being a potent antioxidant, carnosine is one of your muscles’ first lines of defense against the buildup of hydrogen ions (H+) during high-intensity exercise. This rise in H+ dramatically lowers the pH within muscle cells, negatively effecting enzyme function and muscle excitation-contraction coupling events that support continued, high-intensity output. Put simply, a drop in muscle pH is a major contributor to muscle fatigue. Beta Alanine is best for improving short-to-medium duration high-intensity muscle performance. Beta Alanine is best taken for cycled 4 – 9 weeks unless supplemented with taurine which makes cycling unneeded.

Conclusion –  Beta Alanine is probably the most consistently effective performance-enhancing supplement to hit the sports nutrition market since creatine, beta-alanine is an ingredient I strongly recommend athletes to keep in their arsenal.

Creatine Mono

Creatine Mono – is the most cost-effective dietary supplement in terms of muscle mass and strength gains. Creatine can help support protein synthesis, which helps muscles grow. There have been many studies done to try and determine which dosage of creatine will give athletes higher performance levels. Most studies done on creatine used approximately 20-30 grams per day. Creatine supplementation could increase the amount of creatine in the body, thus improving performance in high power and speed skills. “Muscle stores of CP may split and release energy for the rapid resynthesisis of ATP, although the supply of CP, like that of ATP, is limited. The combined total of ATP and CP might sustain maximal energy production for approximately 5-10 seconds of maximal effort.


Involvement of Niacin, an essential B vitamin, in cellular energy production means that it is essential for healthy cardiovascular function, nervous system function, and immune function. Niacin nutritionally supports cholesterol levels already within the normal range.

Niacin in doses over 50 mg can cause flushing – red and itchy face and neck – when ingested in a non-time release form. Niacin is available in time-release tablets, and these products have less flushing reaction. These products release niacin slowly throughout the intestinal tract, which still presents the liver with a large niacin load. Simple, time-released niacin products have been associated with elevated liver enzymes in some users

Agmatine Sulfate

Agmatine ((4-aminobutyl) guanidine, NH2-CH2-CH2-CH2-CH2-NH-C(-NH2)(=NH )) is a by-product of Arginine that is produced through a process called decarboxylation. It is basically Arginine with the carboxylic acid end removed.

Agmatine is a pain fighter. This can be beneficial to the athlete in two ways: It can potentiate the effects of analgesics used during recuperation from injury and It has the potential to aid post-workout recovery.

Agmatine enhances insulin production leading to better insulin response. This allows for positive effects in attaining body composition goals. Agmatine acts on various hypothalamic and pituitary peptide hormones such as LH and GH. These will have subsequent effects on other hormones like IGF-1. Control of the hormonal environment of the athlete and you will perform better, look better and feel better. Agmatine possesses anxiolytic (relieves anxiety) and antidepressant properties offering potential control of cortisol levels in the stressful life of the athlete. Agmatine modulates nitric oxide (NO) through different ways. It stimulates some types of nitric oxide synthase (NOS) while inhibiting others. This is essential to the proper functioning of the polyamine biosynthetic pathways. Agmatine acts on catecholamine (Epinephrine > Norepinephrine > Dopamine) release. These endogenous compounds are part of nearly every action in the body. Most notably for the athlete is the role that this compound would ultimately have in both energy production and aiding anticipation of the stress afforded by competition. However, there are also well-established roles that epinephrine can have on the body that includes: Increasing endurance, enhancing performance, Decreasing body fat, Agmatine has an antioxidant role.

Caffeine Citrate

is a combination of caffeine anhydrous, citric acid monohydrate, and sodium citrate dihydrate. [12] This combination of compounds does not occur naturally and requires lab synthesis to produce.

Caffeine citrate has recently gained popularity in the fitness community because it appears to raise caffeine blood levels faster than other caffeine sources. Whereas caffeine blood levels peak 60 to 120 minutes post-ingestion of caffeine anhydrous, caffeine blood levels peak as quickly as 30 minutes post-ingestion of caffeine-citrate. Although caffeine citrate acts faster than caffeine anhydrous, it has one major drawback – 20mg of caffeine citrate provides only 10mg of active caffeine. This means, milligram per milligram, caffeine citrate provides 50% less caffeine than caffeine anhydrous. We should expect these findings considering caffeine citrate includes two other ingredients whereas caffeine anhydrous does not. Caffeine citrate may be the ideal stimulant for those looking to increase energy as quickly as possible and are willing to double the dose to do so.

Choline Bitartrate

Choline Bitartrate can improve your rate of learning and cognition.  For people who struggle with reading comprehension and retention, this is a product that can help considerably.  Choline is used by athletes to suppress fatigue and to build their body. Other uses include controlling asthma, preventing cancer, and reducing cholesterol levels. Choline is essential in the nervous system and may also reduce your chances of contracting breast and colon cancer.  Low levels of choline in pregnant women may causes premature births and negatively affect the baby’s brain development.

Choline Bitartrate works as an antecedent to trimethyline. Choline is an essential antecedent to acetylcholine. Acetylcholine is a neurotransmitter. It assists the body to manufacture HDL (good cholesterol) and lipotropic managers. Lipotropic agents aid in conversion of fats into useful products.

Choline Bitartrate supplements are available as a powder, capsules, and tablets.  The recommended dosage for adults is 650mg to 2 g daily with 3 g being the upper most limit for consumption.

Hordenine HCL

First of all hordenine HCL is purely a natural supplement so one shouldn’t be afraid of taking it. It is basically belongs to the alkaloid family of chemicals and is nowadays famous for its strong stimulant effects. Through natural stimulative property Hordenine has the capability to both assist with burning fat and boosting up your energy level for a better workout. The hordenine extract naturally comes from barley plant’s roots, while they are developing from seeds. It can also be found in various plant families such as bitter orange plant etc.

So people usually ask about the benefits of using this powerful hordenine supplement. Well, majority of its benefits are very obvious. Firstly, it has become grand addition to bodybuilding routines as because of its great stimulant effects. It provides a comparatively long lasting boost in the body, as after ingesting in the body it reaches to the peak within ninety minutes. Its quality to dovetail with many bodybuilding routines and exercises makes it a first choice of many people.

There are some additional benefits of hordenine in terms of weight loss. It has been proved by the studies that hordenine is helpful in increasing metabolism, leading to reduction of fat and higher processing. Again this is a huge benefit for those who want to lose weight through increasing the level of healthy exercise as they not only get benefit of fat burning from hordenine supplement but also they get more energy for their hard workout.

Gamma Aminobutyric Acid

GABA has some startling effects on promoting fat loss. How does this work? GABA stimulates the production of Human Growth Hormone (HGH). It is HGH that has been found in studies to facilitate the metabolism of fats in the body. HGH is also known for it?s powerful muscle-building effects. Awesome! Increasing HGH is definitely a good thing, especially for bodybuilders. HGH tends to decrease naturally with age, so the older you get, the harder it is to lose fat. That’s one reason GABA has become so popular.

Other studies have shown that GABA increases the body’s sleeping cycle and patients reported much more vivid dreams. Getting a good night’s sleep and obtaining more rest can lead to more energy throughout the day. Not to mention, increasing fat loss and promoting muscle growth also leads to an increase in energy. More energy feelings of vigor are common side effects of supplementing with GABA!

Last, GABA has been shown to be very effective in treating pain associated with arthritis or the lower back. Most scientific research indicates that the proper amounts of GABA to take per day is a minimum of 2 grams. Better results have been found when supplementing with 5 grams per day. For serious results, studies have found that supplementing between 5 and 18 grams works well.

Yohimbine HCL

The use of yohimbine for weight loss is inconclusive. Some research has been conducted, and some of the key studies will be reviewed below. Keep in mind, though, that just because investigators have conducted research on using the supplement yohimbine, does not mean that such studies should automatically be used to endorse the self-prescribed use of this supplement.

Alpha-2 receptors are common in sites of the body that tend to preferentially accumulate fat; abdomen, breasts, buttocks and thighs. When exposed to circulating catecholamines, such as norepinephrine and epinephrine, alpha-2 receptor sites inhibit lipolysis (the release of fatty acids), while the beta receptors stimulate lipolysis. Generally speaking, epinephrine, norepinephrine, glucagon, adrenocorticotropic hormone (ACTH), and growth hormone stimulate the release of fatty acids from adipose tissue into the blood stream. Once in the blood stream, fatty acids are usually rapidly oxidized if the fatty acid blood concentration is not elevated from fatty acid input resulting from a meal.

L-Tyrosine (N-Acetyl-L-Tyrosine)

L-Tyrosine – is considered a non-essential amino acid and is formed from phenylalanine in the body. While the body can convert phenylalanine to tyrosine, it cannot convert tyrosine to phenylalanine. Tyrosine is the parent compound and thus essential for the manufacture of the catecholamine hormones/neurotransmitters including: dopamine, dihydroxyphenyalanine (DOPA), norepinephrine, and epinephrine, in the central and peripheral nervous system and adrenal medulla, and thyroxine and triiodothyronine by the thyroid gland.

L-Tyrosine has a caffeine like effect with it as well which is why it is found often in many pre workouts. L-tyrosine may help athletes avoid overtraining, due to its ability to offset fatigue.

L-Citruline Malate

L-Citruline is another amino acid, which is especially important for those who are looking to build muscle. The primary role of L-Citrulline in the body is to support the optimization of blood flow to the tissues, which is critical for helping you not only perform your workouts to the best of your abilities, but also to speed up recovery. Secondly, L-Citrulline also plays a role in the urea cycle, where it helps to reduce the amount of lactic acid build-up you experience during your workouts. Avoiding this build up of lactic acid is important in helping to reduce the overall levels of fatigue you feel during the workout, and in addition, if you happen to have ammonia levels that become too high due to lack of lactic acid removal, it can be fatal.

Acetyl L-Carnitine

Acetyle L-Carnitine is often categorized as an amino acid, L-carnitine isn’t technically an amino. It is considered a “vitamin-like” and “amino acid-like” compound that is related to the B vitamins. When it was first studied back in the 1950s, L-carnitine was referred to as vitamin BT. The most critical role that L-carnitine plays in the body is in helping to transport fat, particularly long-chain fatty acids, into the mitochondria of cells. Once there, they can be oxidized—used as fuel—to generate adenosine triphosphate, or ATP. L-carnitine does this cellular work this both when you exercise and rest, but research confirms that it is especially effective during intense exercise. A recent study out of Scotland concluded that in addition to its fat-transporting work, L-carnitine also enhances insulin’s actions on muscle cells. What this means is that L-carnitine can help keep blood glucose levels low, even following a carb-rich meal, while also aiding in glycogen repletion.

Macunna Pruriens Extract

Macunna Pruriens Extracta is a very beneficial supplement for bodybuilders. It is high in the amino acid L-Dopa which helps lower cholesterol and blood sugar levels. L-Dopa has been used as an anti-Parkinson’s disease drug. Another benefit of Mucuna, is that it can increase the production of HGH (Human Growth Hormone). An increase in HGH levels can increase the body’s ability to build lean muscle and break down fat. Mucuna has also been shown to have diuretic effects. It increases tissue resiliency and improves coordination. Mucuna can also increase testosterone levels, which in turn can lead to increased muscle mass and strength. In history, Mucuna has been used as an aphrodisiac. It is still used to increase libido in both men and women, and can help with erectile dysfunction. It was also used to treat depression, nervous disorders, and to help improve mental alertness.

Beta Ecdysterone

It’s known by other names of course, the technical name is 20-Beta-Hydroxyecdysterone and other common names are: ecdisten, ecdysone, isoinokosterone, 20-hydroxyecdysone and ecdysterone. Interestingly, it was first discovered in insects acting as an invertebrate polyhydroxylated sterolic growth hormone. Actually, insects depend on it for their survival. Beta Ecdysterone has a huge list of benefits starting with Muscle growth and continuing onto A Drastic Increase in Lean Body Mass, Increased Endurance, Stimulates Metabolism, Improves Nerve Function and Enhances Erythropoiesis (the development of mature red blood cells (erythrocytes)), Decreases Blood Sugar, Reduces Adipose Tissue, Improves Nearly Every Bodily Function Including Brain and Liver, It’s Safe and Effective for Men, Women, and Even Teenagers, Prevents the Loss of Muscle Mass while Promoting Growth of Muscle Fibers and has not been proven in any studies to have any side effects

Instantized BCAA

The “branched chain” amino acids (BCAA’s), leucine, isoleucine and valine are so called because the side chains of these amino acids (the part of the molecule that differentiates the amino acids) are made up of non-linear (branching) carbon chains. The BCAA’s are essential amino acids, meaning that they must be consumed in the diet (rather than manufactured in the body) and constitute a more than one third of the amino acid composition of skeletal muscle

Benefits- During high intensity exercise, the BCAA’s are oxidized for use as fuel and to maintain oxidative metabolite concentration. Supplementing with BCAA’s reduces exercise-induced muscle proteolysis (breakdown)) and also stimulates muscle protein synthesis. Daily BCAA supplementation may also reduce muscle damage, promote strength recovery and even enhance blood oxygen carrying capacity.

Of the three BCAA’s, leucine plays a special role in skeletal muscle metabolism, in particular by exerting an anti-catabolic and anabolic effect on protein metabolism. Leucine metabolites that have been sold as sports (HMB) or animal feed supplements (keto-isocaproate) also exert anabolic effects in humans and growing animals. In fact, leucine incorporation into skeletal muscle has long been used as a marker of muscle protein synthesis and oxidation. Because leucine so powerfully stimulates muscle protein synthesis, some researchers have suggested L-Leucine supplementation to combat age-associated loss of skeletal muscle mass (sarcopenia).

Microized Creatine Monohydrate

Creatine Monohydrate is a naturally occurring compound found in the human body and obtained in the diet primarily from meat and fish.

Benefits-  Creatine is a popular supplement among active individuals because of its ability to serve as an energy reservoir, especially during intense physical exertion.* During short, intense bursts of activity, the body breaks down adenosine triphosphate (ATP) into adenosine diphosphate (ADP) and phosphate for energy. Creatine helps the body convert ADP back to ATP, providing greater amounts of ATP for energy, which may support increased short-term endurance and strength.* Creatine can also be stored for later use by cells creating the “energy reservoir” active individuals desire.* NOW® Creatine Monohydrate is 100% pure and contains no additives or preservatives.


is an α-amino acid that is used in the biosynthesis of proteins. It contains an α-amino group (which is in the protonated −NH3+ form under biological conditions), an α-carboxylic acid group (which is in the deprotonated −COO− form under biological conditions), and a side chain amide which replaces the side chainhydroxyl of glutamic acid with an amine functional group, classifying it as a charge neutral, polar (at physiological pH) amino acid. It is non-essential and conditionally essential in humans, meaning the body can usually synthesize sufficient amounts of it, but in some instances of stress, the body’s demand for glutamine increases and glutamine must be obtained from the diet.

Benefits -Glutamine plays key roles in protein metabolism, cell volumizing, and anti-catabolism. Glutamine also increases your ability to secrete Human Growth Hormone, which helps metabolize body fat and support new muscle growth. Glutamine’s anti-catabolism ability prevents the breakdown of your muscles.

This is especially useful for people ‘cutting down’. Especially during summer when you’re trying to get rid of some body fat without losing any muscle. Glutamine is needed throughout your body for optimal performance. Your small intestines requires the most Glutamine in your body, and your immune system also needs Glutamine because Glutamine levels deplete during workouts, bodybuilders are more susceptible to illnesses – this is why L-Glutamine supplementation is so important, not necessarily to gain more muscle, but for the ‘maintenance’ effects of L-Glutamine.


is a compound that’s chemically similar to caffeine and is known for its potent ability to act as a stimulant.

It’s an alkaloid molecule – which simply means that it’s a naturally occurring substance derived from plant extracts. In its natural form, Theacrine is typically found in a traditional Chinese tea known as Camilla assamica, or as it’s more commonly known,Kucha. However, its Theacrine’s other unique performance enhancing properties that have some hailing it as the next breakout star of the supplement industry, and it has been added to a few new pre workout supplements and fat burners in 2014.

Benefits-The mechanisms of theacrine parallel that of caffeine for the most part, and while it seems to have a stimulatory effect in research rodents it occurs at a higher dose (and the exact oral dose where it peaks with theacrine is not known).  one study that noted stimulation with theacrine failed to find any tolerance over the course of seven days, a time frame where caffeine would normally show tolerance. This suggests that the body either does not or may have a reduced tolerance to theacrine.


In the body, the amino acid arginine changes into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter that helps blood vessels relax and also improves circulation.

Benefits-L-arginine is a naturally occurring amino acid that may help to increase blood flow (in some populations) and anabolic growth-hormone secretion. This helps increase lean muscle mass/strength/power, promotes faster recovery from exercise, and improves the work capacity of active muscles.

L-arginine also improves the process of clearing waste products from your muscles. This may result in a reduced sense of fatigue.

D-Aspartic Acid

The primary interest in D-Aspartic Acid is centered around its role in the regulation and release of testosterone in the human body.

Supplementation of D-Aspartic Acid is linked to an increase in synthesis of testosterone which continues for some time after finishing supplementation.  These promising results are probably due to the fact that the D-Aspartic Acid collects in the male testes and continues to boost testosterone synthesis even when the supplementation has stopped.

The D-Aspartic Acid form is much more bioactive than its L-aspartate cousin both in increasing testosterone and in brain activity.


Taurine is an amino acid that was once labelled as non-essential simply because it is manufactured by our bodies, therefore the need for it as a supplement was not necessary. Nothing could be further from the truth and today taurine is considered an essential amino acid that is vital for many of the processes carried out within our bodies.

Benefits-Studies suggest that taurine may help increase muscle endurance by up to 50%. One way that taurine may enhance endurance is by helping the heart to pump more blood to the muscles, as one German study reported. And we’re not just talking about the type of endurance you associate with cardio.

A separate study found that subjects who consumed a drink containing taurine before a workout were able to complete more reps on the bench press than when they consumed a placebo.


This supplement is simply a derived form of the amino acid Lysine. The name is a reference to the fact that it was first isolated from meat. The supplement variety is absorbed through the intestines into the bloodstream (this is improved when taking together with sodium). The acetylated version is generally considered to be the most effective since it offers a higher absorption rate and bioavailability

Benefits-For starters ALCAR, Acetyl L-Carnitine, can help with a number of health issues and conditions, including promoting heart health and reducing nerve pain. Many individuals also use this supplement before exercise as well as it helps boost motivation and promotes fat loss.

ALCAR also has the potential to improve the brain. It is thought to help increase the release and/or production of a powerful neurotransmitter known as Acetylcholine. This neurotransmitter plays a vital role in memory formation, learning capacity, and a number of additional cognitive processes. Many users also report having a sense or feeling of mental energy, clarity of thought, and calm focus.

This supplement also has the benefit of being a powerful anti-oxidant. This helps to scavenge free radicals and remove other toxins and poisons. Furthermore, it helps to improve the efficiency of communication between neurons within the brain

Hordenine HCL

Hordenine (N,N-dimethyl-4-hydroxyphenylethylamine) is a natural phenethylamine compound that occurs in different plants, notably barley grass. It is structurally related to the amino acid tyramine.[1]Methylation of tyramine creates N-methyltyramine and Hordenine.

Benefits-Users supplement Hordenine for three main effects: fat loss, appetite control, and energy. It is used in many bodybuilding pre-workout stacks for its synergistic effects with PEA


Also known as PEA, Phenylethylamine is a supplement derived from the amino acid phenylalanine. This substance is also found to occur naturally in chocolate and several other foods. This chemical is also believed to affect mood. It has been known to induce a natural high or euphoria

Benefits-The most immediately noticeable beneficial Phenylethylamine side effects is an elevated mood and an overall feeling of well being. Another reason for these feelings is due to the slightly increased blood pressure and elevated blood glucose levels

The most immediately noticeable beneficial Phenylethylamine side effects is an elevated mood and an overall feeling of well being. Another reason for these feelings is due to the slightly increased blood pressure and elevated blood glucose levels

Creatine HCL

Creatine is a naturally occurring chemical found within the body, normally in the muscles. It is also found in certain foods and may be obtained through supplementation. It is widely used among athletes in a wide range of sports for the primary purpose of improving exercise performance and increasing muscle mass. Creatine HCL is one of the newest iterations of creatine to hit the market; however, it is also significantly more potent.

This is the primary difference between Creatine HCL and other types of creatine like monohydrate. It does not require a loading phase and calls for a significantly smaller dosage while still delivering the same

Benefits-Creatine hydrochloride’s main benefit is helping to build muscle faster and easier. This is thought to be due to an increase in the production and supply of ATP to working muscle cells. This also provides more energy to the muscles, helping to avoid lactic acid build-up and allowing for longer and more intense workouts.

When considering the various types of Creatine, HCL is water soluble. That means that it is more easily absorbed into the bloodstream, which reduces typical side effects seen in other types of Creatine (bloating, digestive issues, and water retention). Additionally, it may be used continuously without any detrimental effects, and there is no required loading period in order to build up its effectiveness.

Creatine HCL is also much more highly concentrated than other forms. This makes it so that you do not need to take very much in order to receive beneficial effects

Synephrine HCL 99%

Synephrine Hydrochloride is an extract most commonly taken from the immature Bitter Orange (Citrus aurantium) plant but is found in many other citrus plants including Seville oranges, mandarin oranges, clementines, Marrs sweet oranges, Nova tangerines, and grapefruits.

Benefits-Synephrine is a popular alternative to stimulants, which can leave people feeling irritable, jittery, or wired.

One of the great qualities of Synephrine is its ability to increase both energy and metabolic rate without increasing heart rate or blood pressure. This curious effect has led to its rise in popularity as a weight-loss and energy pumping aid.

Synephrine works on the adrenergic receptors in the brain. By targeting adrenergic receptors related to things like reduced appetite, high metabolism, cholesterol metabolism, and fat burning, Synephrine is able to produce stimulant-like effects without the increased blood pressure and vasoconstriction.

For weight loss, Synephrine is in a league of its own. It has been repeatedly studied for its fat burning effects, and it has shown to increase lipolysis (breaking down fat for use as energy).

While increasing your metabolic rate, Synephrine might also lower your insulin resistance as well.

Many people take Synephrine before hitting the gym. Synephrine has shown to aid athletic activity, and with its energy benefits some people feel more eager to put in a hard day’s work

zinc magnesium aspartate

Magnesium Aspartate is a supplement that some use to address deficiencies of Magnesium in the blood, although many have also used this supplement to manage irregular bowel movements and indigestion [1]. Low levels of Magnesium in the blood have been associated with many symptoms including headaches, loss of appetite, nausea, vomiting, fatigue, weakness, reduced glucose tolerance, and, in extreme cases, numbness, tingling, seizures, personality changes, abnormal heart rhythms, and muscle cramping

Benefits-The vitamin Magnesium is crucial for the proper functioning of the body’s cells, nerves, muscles, bones, and heart. It has also been suggested that it may play a role in reducing cholesterol, metabolizing carbohydrates, and synthesizing proteins [3]. Appropriate levels of Magnesium also provide some protection against certain cognitive disorders [5].

When supplemented, Magnesium has demonstrated sedative qualities on a cellular level by aiding in the reduction of blood pressure levels and increasing sensitivity to insulin [5]. One study evidenced improved muscle quality in pigs that were given Magnesium Aspartate supplements


Higenamine is a chemical compound which has traditional uses in Japan and China. In China, it became well known for its homeopathic abilities in regards to promoting breathing and cardiovascular health.Higenamine is now used as a replacement for DMAA with its stimulant and fat burning abilities.

Benefits-Higenamine has tremendous benefits when used as a pre workout supplement to help increase energy, improve focus, and enhance mental clarity. Unlike many other stimulants, higenamine does not constrict blood flow.[6] This can be quite useful for athletes, especially those engaged in weight training and other explosive type of sports since they can continue to see benefits from their nitric oxide supplements at the same time as using Higenamine

l-arginine alpha ketoglutarate

Maintaining a peak level of physical fitness requires a significant level of exertion from the body—a level that some struggle to reach without the aid of certain supplements. L-Arginine Alpha-Ketoglutarate, a chemical found in the body, is one such supplement that can help you push past your plateaus and reach your fitness goals.

L-Arginine Alpha-Ketoglutarate works by increasing the nitric oxide levels in your blood, resulting in dilation of the blood vessels as you workout. For this reason, the supplement is very popular among body builders and those who enjoy extreme workouts, as dilation of blood vessels allows enhanced delivery of oxygen and nutrients to the muscles during exercise. As a result, many feel it improves weight training by providing muscles with greater strength.

L-Arginine Alpha Ketoglutarate also works throughout various body pathways to not only develop muscle, but also heal serious wounds

Benefits–Arginine Alpha Ketoglutarate provides many benefits to the health conscious. Not only does it help to promote increased blood flow to the working muscle, it also helps to reduce the excess ammonia that results from strenuous physical activity [2]. It has also been shown to boost the health of numerous organs including kidneys, liver, and the gastrointestinal tract.

There is also evidence that L-Arginine Alpha Ketoglutarate can help with bacterial infections, yeast infections, and eye problems. Additionally, L-Arginine Alpha Ketoglutarate may help protect the heart from damage resulting from poor blood flow and muscle breakdown that comes with surgery or significant physical trauma


heobromine is considered to be an alkaloid, which means that it is a nitrogen-based compound. It belongs to a group of chemicals known as the methylxanthines. As far as the structure of this compound is concerned, it is actually a close chemical relative of caffeine. In addition to its stimulant properties, theobromine supplement also promotes heart health, good cholesterol levels, and more.

Benefits-Theobromine supplement is noted to have benefits that are similar to those of caffeine; however, it is not as strong. It is considered to be a stimulant, although it does not affect the central nervous system. Sometimes this supplement is even used to help relax the bronchial muscles in the lungs, by acting on the vagus nerve which runs from the lungs to the brain.Theobromine has also been discovered to dilate blood vessels and allow for an increased blood flow.There are also a number of benefits that can be helpful to athletes like body builders and weight lifters. This includes increasing nitric oxide synthesis within the body. This helps to give you a better pump, especially when used as a pre-workout supplement.


There are a number of interesting benefits and effects which may be attributed to Betaine Anhydrous. People who suffer from high levels of homocysteine in their systems will be happy to hear that this product may help improve their general health, since the main function is to lower these levels. Others who are interested in losing weight naturally, or even athletes looking to gain muscle mass may be interested in this supplement as well.

Benefits-There are many TMG supplement benefits.The primary benefit of betaine is the reduction of homocysteine levels within the body. Homocysteine is a potentially toxic substance that is often created during the process of meat digestion. This toxicity is even thought by many researchers to contribute to joint problems, cardiovascular issues, and even skeletal deformities. Betaine Anhydrous is also a potential help to people suffering from inherited amino acid disorders which cause the body to produce too much homocysteine.

Betaine benefits intestinal function and a number of other bodily processes. The supplement aids in cell production and may help to protect the kidneys and liver. There is also some evidence to suggest that it helps to protect DNA and DNA formation.

Studies on animals also indicate that Betaine Anhydrous may even have lipotropic effects, helping to promote fat loss through the oxidation of lipids. Along the same lines, it has been known to improve digestive efficiency and possibly also lead to increased lean mass production.

Schizandrol A

Schizandrol A, or Shizandrol A, is an extract from Schisandra chinensis which is a woody vine that grows in Northern China and the far East of Russia.

Schizandrol A is an important lignan found in Schisandra. It has shown many promising health-promoting properties, and it continues to be researched today as an exciting natural compound.

While traditional Chinese plants have found the potent adaptogenic properties of Schisandra a must-have for generations, we are just now beginning to understand the underlying scientific principles behind

Benefits-Schizandrol A is shown to promote the body’s healthy response to stressors, such as increased stimulant intake or a stringent workout routine.

Intracellular calcium levels have been shown to diminish after administration of Schisandra extracts along with protection from glutamate-related toxicity. Since Nitric Oxide and cortisol levels were so heavily affected by this, it could explain the stress fighting and health giving properties of Schizandrol A.

The purported highly energized effects of Schizandrol A could come from the cholinergic properties recognized in Schisandra extracts.

Extracts from Schisandra have also demonstrated the ability to reduce levels of transaminase, creatine phosphokinase, and lactate levels. This could account for the adaptogenic side effects of the Schizandrol A extract. Schizandrol A may also be a powerful antioxidant.

Increased brain function and memory is also associated with Schisandra extract, as this may be due to Schizandrol’s ability to increase focus and mental energy


Methylsynephrine is derived from the bitter orange plant that is native to Africa and tropical Asian countries. It is similar in chemical structure to synephrine, except that methylsynephrine includes a methyl group. This methyl group increases binding affinity, making methylsynephrine more potent.

Benefits-Methylsynephrine benefits those suffering with indigestion, nasal congestion, certain allergies, chronic fatigue, complications of the liver and gallbladder, headaches, certain viruses, and nerve and muscle pain.

Methylsynephrine also used by some for weight loss purposes, and is even a component in certain weight loss products. Methylsynephrine’s role in boosting metabolism contributes to its role in weight loss.


-Phenylalanine is an essential amino acid obtained from food or supplements. This amino acid helps to form the building blocks of protein. It is also needed in the formation and development of brain chemicals. L-Phenylalanine is found in a wide variety of foods like meat, fish, eggs, milk, cheese, and nuts.lanine

Benefits-L-Phenylalanine is actually a precursor to tyrosine and thyroid hormones. Since thyroid hormones play an important role in the regulation of the metabolism, this could be a great supplement to take for help with weight management.

L-Phenylalanine is also great for balancing mood due to its ability to positively affect a number of brain chemicals. This includes dopamine and norepinephrine, both of which have been shown in recent research to balance out mood and also combat anxiety.

L-Phenylalanine also helps stimulate a number of brain chemicals leading to improved memory and cognitive function in a wide variety of people. There is also some evidence supporting the fact that L-Phenylalanine may be a useful pre-workout supplement.

Another exciting benefit of L-Phenylalanine is for help with chronic pain and fatigue. However, these effects have not yet been proven and need to undergo further testing

Octopamine HCL

Octopamine HCL (β,4-dihydroxyphenethylamine) is a biogenic amine that is found in vertebrates and invertebrates. Octopamine is produced via the amino acid tyramine through the enzyme tyramine beta-hydroxylase.

Octopamine has been found to be in high levels in the hypothalamus of vertebrates, and it is chemically similar to the catecholamine noradrenaline, more commonly known as norepinephrine.

Benefits-Many use Octopamine for fat-loss and to maintain a healthy weight. This is based mostly on the fact that it releases norepinephrine and works much like it in the body. Octopamine can be combined with other supplements to compliment exercise and a healthy diet in order to lose weight.

Increased levels of norepinephrine have been shown to increase satiety and reduce fat. It plays a major role in many weight loss and weight management systems.

Octopamine has also been indicated in the wake/sleep cycle. Again, norepinephrine systems are linked to the powerful energy potential of the central nervous system. Octopamine, like norepinephrine, connects to adrenergic receptors, increasing wakefulness.

Octopamine is thought to produce very energizing effects, which may increase the metabolism, and in turn, burn fat.

Chromium Picolinate

Chromium is an essential mineral that works with insulin in the body to help support healthy glucose levels and increase the utilization of proteins, fats, and carbs . When treated with picolinic acid, the bioavailability of the chromium increases significantly. This is due to picolinic acid’s ability to oxidize the neutral chromium into a water soluble ion, as well as the picolinate ligands’ possible ability to enhance intestinal absorption of ions in the 2+ and 3+ oxidation states. These factors both make the chromium picolinate salt much easier for the body’s cells to absorb

Benefits-The most noticeable effect and reason that many people choose to supplement with Chromium Picolinate is for its ability to increase the amount of body fat burned during a diet. By helping your cells process glucose more effectively, weight loss comes easier when coupled with a workout or diet plan. This increased efficacy of the body’s glucose also plays an important part in the building of new muscle mass.

On top of the weight loss aspects and ability to help increase the effectiveness of muscle building workouts, Chromium Picolinate can help optimize healthy insulin function. Sources also indicate that individuals are increasingly likely to grow Chromium deficient with age, so Chromium Picolinate supplements are a great way to manage this deficiency, before or after it occurs


L-Lysine, more simply known as Lysine, is an essential amino acid that must be obtained through diet or supplementation. Some common dietary sources include fish, meats, cheeses, and soy; however, direct supplementation guarantees you are getting an accurate dose to reap maximum benefits.

Lysine is a building block for protein and is essential for a number of functions including muscle growth, carnitine production, calcium absorption and more. Because of this, lysine is a popular preworkout supplement and is a frequent addition to preworkout stacks. Lysine also has potential as an anxiolytic, helping to regulate stress.

Benefits-Lysine is able to provide anti-anxiety benefits by regulating serotonin levels. One theory as to why it works is lysine affects serotonin receptors specifically in the intestinal tract. A rat study found that unnecessary stimulation of these intestinal receptors is linked with anxiety. Lysine counteracts this hyperactivity as it is a serotonin agonist.

The correlation between lysine and reduced anxiety has been shown in human research as well. In one study, a group of 93 individuals whose diet is high in grains (and therefore low in lysine) were given lysine-fortified grains instead. This directly resulted in reduced anxiety markers, including cortisol levels.

Lysine is also a popular preworkout supplement due to its synergy with Arginine When paired together, these two supplements enhance growth hormone production. Lysine is also vital for building and maintaining muscle as low levels of lysine are linked with slower protein synthesis, which is how your body repairs and builds muscle following a workout. When combined with vitamin C, lysine converts into carnitine, which your body then uses to metabolize fat.

Lysine also has positive implications for bone and joint health. Lysine is able to enhance calcium absorption as well as decrease the amount of calcium excreted through urine. This affect is amplified by the addition of arginine, as this synergistic pairing activates the cells responsible for bone growth as well.

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Sugar Free Vegan (2/31) – The Hardest Part

It’s only the second day and I should keep this light and fun. You guys reading this are still deciding whether this is worth your time. (thanks for reading, by the way)

One the other hand this is all about honesty and honestly, I’m going out of my tiny mind. The sugar cravings are so bad. My body is going through some symptoms as well, but the headaches I’ve had all day aren’t half as bad as that constant nagging voice at the back of my mind whispering: chocolate.

It’ll pass. It’ll pass.



Today I went to the supermarket and bought one of every type of hummus they carry. For dinner I’ll conduct a taste test to determine which I like best.

I’m trying to educate my palate in the pleasures of sugar free snacking.

As I was walking along the shelves in the store, I passed a display of vegan chocolate spread (think Nutella, but not as nice).

I passed it.

I walked back.

I walked away again. And returned.

I picked up the jar, looked at it and put it back. I kept looking at it. I wanted it. I wanted it so bad. I wanted that tiny jar of chocolate more than I ever wanted any lover.

Finally I walked away… And then returned after a big loop around the periphery of the store.

In the end the only thing that saved me was the store employee, who had noticed my strange antics and kept looking at me with one eyebrow raised.

Don’t judge me, store employee, I’m going through withdrawal.

I left with hummus, pita, a lot of fresh vegetables and a big jar of peanut butter. I felt like a hero going through those doors, having beaten my cravings and walking victorious off into the sunset.

In total I had 9 grams of sugar today.

I feel accomplished mentally and defeated physically.

Can’t wait for tomorrow.

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Sugar Free Vegan Series (1/31) – Introduction

My name is Michaela and I’m a sugar addict
I switched to a vegan diet and it might be making me sick.
Shocking, right? I know it took me a while to get used to the idea.
Over the past months I started feeling more and more run down. I had no energy, I was always tired, but I couldn’t get to sleep. I couldn’t concentrate and my skin was breaking out. In my thirties, this shouldn’t be happening anymore. To the best of my knowledge then, I was living a healthy lifestyle. I didn’t know what to do to feel better. Then I took a hard look at my diet.
While nosing around the Internet, I found a couple of articles about sugar addiction and going by the symptoms, I’m a 5/5, gold star, poster child for sugar addiction. Looking back now, I’m surprised it took me so long to realize. (What? Not everyone walks to the store at three in the morning to buy cookies?)
I’m a very lucky vegan. There’s 3 independent whole food shops and a weekly farmers market within ten minutes walking distance of my house. My city even has a dedicated vegan supermarket and a number of restaurants that are either vegan or have vegan options.
I’ve got it all.
But I made no use of it. Instead I indulged in vegan convenience foods. Chocolate (so much chocolate), granola, sorbets, apple crisps, cookies, cakes, fruit bars and an Olympic standard pool’s worth of pre-packed smoothies.
After logging my food on one of those apps for two weeks, I found out my daily sugar intake is between 120 and 170 grams… The NHS recommends no more than 30g per day for an adult.
Um. Oops?
Drastic changes need to happen and you get to read all the gory details.
From today until the end of the month, I’ll be living low sugar. After my first day on the new diet I’m nervous, I’m not going to lie.
For breakfast I had celery sticks dipped in peanut butter, because I had no other ideas. My usual breakfast of granola, soya yoghurt and dried fruits has a total sugar contend of 60g all by itself. So celery it was.
I drank my coffee black instead of with agave nectar. It felt like drinking a cup of sadness and misery.
In the afternoon I bust out the cookbooks and marked all recipes that either conformed to my new diet or could be easily converted. I found some delicious sounding dishes and I’m hoping tomorrow will go better.
My app informed me that today I had – drumroll, please- 16g of sugar. Nice.
That’s literally a tenth of what I had yesterday.
Day 1 of 31 is officially a success (I can’t stop thinking about cookies)
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6 grams of ginger (1 tablespoon) = 5 calories. Also has a low glycemic index

Health benefits

Ginger has been known has long been known as very effective of alleviating symptons of gastrointestinal distress. Is regarded as an excellent carminative (promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract) it also has been revealed that it has antioxidant effects, such as an ability to inhibit the formation of inflammatory compounds, and direct anti-inflammatory effects. It is also been proven to be more effective than Dramamine (a common over the counter drug for motion sickness) at preventing motion sickness. Ginger is also known to have an immune boosting effect. Has been used in Chinese medicine to be mixed with brown sugar to help in menstrual relief.

Anti – inflammatory

Unlike aspirin and other anti-inflammatory drugs ginger will not inhibit muscle/ tendon/ ligament recovery, making it a perfect supplement for post workout. Ginger is best to take 20mg+ if you decide to take capsules of ginger read the label and look for the ones with the highest content of “gingerols” which is the active anti-inflammatory ingredient. Tumeric is another anti-inflammatory drug very similar to ginger.

Ginger Bath

Ginger is a simple but nice remedy to sweat out and remove toxins from the body and it is best to include a bath so below are the ingredients you will need

  • 1 hot bath
  • 1 cup of fresh ginger (grated)
  • A large class of cold water (necessary)

Put the ginger in the bath and let it sit for 10 minutes then jump in. keeping your shoulders submerged for exactly 30 mins. You will sweat a lot so make sure you stay topped on your water with you glass of cold water. Remember you are trying to remove the toxins in your sweat not the water itself. After 15 – 20 minutes you will have heavy sweats for an hour or so. After you have stopped sweating take a cool shower and go to bed.

Strength Training and Ginger

In an Iranian study it is suggested that ginger supplementation boosts the number of kgs muscle mass you build with strength training and the number of kgs of fat you lose as a result

Experimental setup

The researchers divided 32 overweight males in their twenties into 4 groups

Group 1: took a placebo every day

Group 2: took 1g of ginger extract daily

Group 3: trained 3 times a week using weights and resistance training and took a placebo daily

Group 4: trained 3 times a week using weights and resistance training and took 1g ginger daily

Change in body fat

When researchers looked at how much the subjects loss it was found that group 4 seemed to do a little better than group 3


The stats show that group 4 and group 3 did equally well. But it was a small study and if the researchers had a larger group of subjects, it could be concluded that ginger helps boosts the effect of strength training

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Cinnamon is a spice obtained from the inner back of several trees from the genus cinnamomim that is used in both sweet and savoury foods.

247 calories per 100 grams

Basic health benefits

  • Blood sugar control
  • Ability to stop medication-resistant yeast infections
  • Remedy for stomach bug/flu
  • Relaxs irritable bowel syndrome
  • An anti-oxidant

Cinnamon is an insulin mimicker

An insulin mimicker is exactly what it sounds like it is a substance that acts like insulin. It acts as a “buddy system” to create glycogen stores. As said by Dylan Cahn  “ you can think of insulin as a small child. When properly directed, it can be a great help to you! But, but when it has nothing to do it gets into trouble. Depending on the time of day and other circumstances in your body’s case it turns to fat”

An insulin spike can last in the body for 5 hours so that can lead to a lot of trouble.

Cinnamon and belly fat loss

If we think about it scientifically and basically for 5 seconds we can realize that the reason we store that stubborn fat around our stomachs is because the fat cells there are the most sensitive to glucose making it the easiest place to store fat. This sensitivity is due to the proximity of the fat storages in the stomach and your abdominal area (where your food is digested). When thinking of using cinnamon as a supplement make sure you are getting high quality cinnamon this can either be through capsules or though fresh powders or sticks. Stay far from processed cinnamon because it is usually just sugar and cinnamon mixed which will make sure you’re just wasting your time. In the end a small sprinkle in all your meals especially on low carb or keto diets will help ramp up your work but don’t overdo it. if you cant get your cinnamon where you live a test was done by the US department of agriculture where it tested 49 herb, spice and medicinal plant extracts to see which most acted like insulin and found cinnamon to be the most bioactive product followed by witch hazel, green and black teas, etc.