Bitter orange (citrus aurantium) is a nervous system stimulator included in many weight loss and energy boosting supplements. A review of literature by scientists from Creighton University Medical Center concluded that bitter orange extract by itself or with other stimulants such as caffeine and synephrine increases energy levels and promotes weight loss. They also concluded that the supplements are safe when taken as directed. They do not increase heart rate or blood pressure or alter common blood or urine tests. Energy boosting supplements reduce the perception of fatigue during exercise. They make workouts seem easier and might boost performance by increasing training adherence. These products make athletes want to train and help sustain workout intensity. (Internal journal of Medical Sciences, 9: 527-538, 2012)

Extracted from the seeds of the herb milk thistle, silymarin has been used for centuries to treat liver disease.  The active ingredients in milk thistle are several types of flavonoids (powerful antioxidants), known collectively as silymarin.

Silymarin guards the liver from oxidative damage.  It also protects the liver from toxins, drugs, and the effects of alcohol, and promotes the growth of new liver cells.  In addition, silymarin increases levels of glutathione, superoxide dismutase, and catalase, potent antioxidant enzymes that protect the liver.  It has also been shown to reduce insulin resistance, which may help patients with diabetes.

Fatty acids are the basic building blocks of which fats and oils are composed.  Contrary to popular myth, the body does need some of the right kind of fat.  The fatty acids that are necessary for health and that cannot be made by the body are called essential fatty acids (EFA’s).  EFA’s must be supplied through the diet.

EFA’s have desirable effects on many disorders.  They improve the skin and hair, reduce blood pressure, aid in the prevention of arthritis, lower cholesterol and triglyceride levels, and reduce the risk of blood clot formation.  Found in high concentrations in the brain, EFA’s aid in the transmission of nerve impulses, and are needed for the normal development and functioning of the brain.  A deficiency of EFA’s can lead to an impaired ability to learn and recall information.

Every living cell in the body needs EFA’s.  They are essential for rebuilding and producing new cells.  They are also used by the body for the production of prostaglandins, hormonelike substances that act as chemical messengers and regulators of various body processes.

There are two basic categories of EFA’s, designated omega-3 and omega-6.  Omega-3 EFA’s, including alpha-linolenic acid and eicosapentaenoic acid (EPA), are found in fresh deep water fish, fish oil, and certain vegetable oils.  Omega-6 EFA’s, which include linoleic and gama-linoleic acids, are found primarily in raw nuts, seeds, legumes, and in unsaturated vegetable oils.  In order to supply EFA’s, these oils must be consumed in pure liquid or supplement form and must not be subjected to heat, either in processing or cooking.  Heat destroys EFA’s.

The daily requirement for EFA’s is satisfied by an amount equivalent to 10 to 20 percent of total fat intake.

How deep should you squat?  That depends on your goals, according to Loren Chiu and colleagues from the University of Alberta in Canada.  Deep squatting overloaded the quads and glutes better than parallel or partial squats and triggered more significant muscle activation.  Form often breaks down during deep squats.  When learning this exercise, hinge at the hips and maintain a neutral spine.  Avoid rounding the back and increase squat depth gradually.  The squat is one of the best exercises for bodybuilders and power athletes.  However, it can be among the most dangerous if performed incorrectly.  (Journal Strength Conditioning Research, 26:  2820, 2828, 2012)