The Juggernaut -- It's better than coffee

This is where the discerning customer asks: “yeah, but does it work?”

And subsequently, the discerning Best Price Nutrition blog writer answers: “let’s take a look.” You guys know I won’t make blatantly unsubstantiated claims, e.g., “yeah, it works… totally. Because, you know, it does. So buy it.” Only all the other websites do that.

Any good businessman knows that in order to find a niche for your product, you have to be the best in a single category, e.g., best-tasting, most caffeine, least expensive, etc. This is usually referred to as differentiation. Juggernaut has, ahem, “the highest glycerol load on the market” (hey, that’s their ad copy, not mine). They’ve differentiated themselves that way. What is glycerol, you ask?

Without getting into too much biochemical detail, suffice it to say glycerol aids in hyperhydration when dosed appropriately and the person ingesting it is already adequately hydrated. Glycerol, the form in Juggernaut, is superior to glycerol monostearate, another common form. There is some anecdotal evidence that the hyperhydration glycerol induces pulls other nutrients along with it into the muscle, thus having an osmotic effect (this is theoretically very good, but the research isn’t cut and dry). Glycerol’s hyperhydration effect is very conducive to “pumps” in the working muscle as increased muscle cell volume increases intramuscular tension, AKA “pump.” So this is a good thing, and I’d much rather have the “highest glycerol load on the market” than the highest arginine load on the market. More on that later.

Other than that, this is a bit of a “kitchen sink” product (as in, “everything but the kitchen sink” is included), but in a good way. There’s arginine, citrulline, norvaline, b-vitamins, whey hydrolysates, creatine, taurine, acetyl-l-carnitine, beta-alanine, caffeine, alpha-GPC (don’t know this one? Read about it here), electrolytes, minerals, waxy maize, blood sugar/insulin support, antioxidants, and even more I’m not going to list.

I kind of view this as the ultimate “I’m on a budget” pre-workout product. For thirty dollars you are simply not going to get a more comprehensive product than this. On top of that, it tastes good (I’ve had crimson punch and raspberry lemonade so if anyone’s had orange, chime in) and the energy is right up there with a Jack3d, SuperPump250, or NO-Xplode as these are consistently lauded as the best pre-workouts from purely a stimulant perspective.

If I had to find a negative in this product, it would have to be the inclusion of arginine (arginine does what you think it’s going to do when administered via IV but not orally, more info here and here) and the use of hydrolyzed whey instead of hydrolyzed casein.

Arginine is going to have its meteoric fall just as it had its meteoric rise very soon, mark my words. In addition the fact that orally administered arginine does NOTHING for pumps, there is new research coming out showing that arginine creates a gradient effect outside of the cell pulling valuable water and amino acid from inside muscle cells (good: that’s where we want it) to the extra cellular fluid (bad: now it needs to be transported back in). I’m going to do a blog post about this soon, but for now suffice it to say you can hedge your bets against this effect by consuming an amino acid supplement pre- and post-workout. Juggernaut doesn’t contain very much arginine compared to other products, so don’t interpret this as a reason to avoid it altogether.

Pretty sweet labeling, too

As far as the hydrolyzed whey versus hydrolyzed casein goes, I’ve written about it before: PeptoPro, a patented form of hydrolyzed casein, is the one with all the research in its corner when it comes to speed of absorption from the splanchnic bed — basically, the intestinal lining. When it comes to maximizing anabolism in and around the workout window, rapid influxes and spikes in plasma amino acid concentrations is what we are looking for. PeptoPro confers this advantage to the highest degree.

I think Juggernaut is a great pre-workout supplement for those looking for a change of pace from their current pre-workout of choice, or those that currently take several of the things found within it individually. It is also very affordable. Finally, Lee Priest loves it and the man’s arms are like legs of lesser mortals. So you’ve got that going for you. Give it a try and let us know what you think! You can always call us at 800-499-4810 if this article requires further explanation. Get your Juggernaut here!

Lee Priest: I think it's safe to say he's done a set of curls or two in his life

Until next time,

Tim and the Best Price Nutrition Team

]]> http://www.bestpricenutrition.com/blog/infinite-labs-juggernaut-review/feed http://www.bestpricenutrition.com/blog/usplabs-jack3d-formula-change-new-flavor http://www.bestpricenutrition.com/blog/usplabs-jack3d-formula-change-new-flavor#comments Mon, 28 Dec 2009 15:55:44 +0000 Timothy http://www.bestpricenutrition.com/blog/?p=331 There has been considerable “buzz” on the ‘net about USPLab’s Jack3d, and rightfully so. This product was a paradigm-shifter when it launched due to its price point (almost all prior pre-workout products cost between $30 and $50, whereas we sell…

There has been considerable “buzz” on the ‘net about USPLab’s Jack3d, and rightfully so. This product was a paradigm-shifter when it launched due to its price point (almost all prior pre-workout products cost between $30 and $50, whereas we sell Jack3d at the guaranteed lowest price on the Internet of $22.99 for the same number of servings), formula (again, usually you’ll find a laundry list of crap a mile long, but Jack3d only has 6 ingredients — simpler is better), and, perhaps most importantly, effect (try it — you’ll see what I mean).

Fruit punch, oddly, is blue (the packaging). The lemon lime is the red package.

The current Jack3d (note the “3″ instead of an “e”) is actually the third iteration of the formula. The first version of the product, “Jacked”, had a proprietary blend of 3,166mg, was flavored differently, and apparently there was some confusion about patent infringement conerning creatine and sodium bicarbonate blend with supplement manufacturer BSN of NO-Xplode fame. There was also a separate issue with naming rights. Here’s a quote from a USPLabs rep:

“We had to remove the Fizz because BSN has liscensed the Patent for combo of creatine and sodium bicorbonate. That is why the FIZZ is gone and so the taste had to changed [sic] for that reason. Changed name from JACKED to Jack3d because another company has a trade mark on Jacked. We increased the amount of beta A and AAKG, but everything else is exactly the same including the price.”

Apparently, you can patent creatine "FIZZ." Learn something new everyday. (Thanks to capsicina for the image)

“Jack3d”, the second effort, saw its proprietary blend increased from 3,166mg to 3,500mg, with the increase purportedly coming from beta-alanine and arginine alpha-ketoglutarate if you believe our intrepid USPLabs representative (I do). So the first formula revision was actually an upgrade, but here’s where it gets interesting: if you look at the label for the difference between the second and third versions — a change that was not highly publicized — there is one conspicuous absence: theophylline.

There were rumors flying all over internet message boards as to why theophylline was removed. For the official stance, I’ll call in another USPLabs rep (this one appears to be much more literate):

“The only ingredient that was removed since the first run of Jack3d is theophylline (in the latest version). Originally, theophylline was a part of the methylxanthine complex in Jack3d that would exert it’s effects partly via competitive inhibition of cAMP degradation, apart from the synergistic interaction with 1,3-Dimethylamylamine. This change, and the corresponding label changes, were undertaken to match FDA compliance requirements in terms of ingredients and their nomenclature. Back to theophylline. As it turns out, due to the small amount of theophylline originally used, coupled with the fact that caffeine could exert comparable effects in the formula without theophylline, the elimination of theophylline was not at the expense of formula potency. Furthermore, USPLabs took the opportunity of the removal of theophylline to increase the per-scoop amounts of creatine and schizandrol A.”

I think what’s interesting here is the interpretation of the word small, i.e. “…the small amount of theophylline originally used.” How much is small? If you look at the amount in tea, for example, the amount is downright minute: ~1mg/L, perhaps a bit more in yerba maté. As a reference point, most theophylline prescriptions (and thus, “prescription-strength”) contain 200-300mg — a couple orders of magnitude more. Alas, we may never know for sure unless a USPLabs rep is willing to divulge the milligram amounts; this is why I detest proprietary blends, by the way, although I do recognize that they are a necessary evil.

Looking for theophylline? Look in your teapot. Image courtesy of anadelmann

Anyway, USPLabs maintains that their removal of theophylline was entirely voluntary; furthermore, it didn’t weaken the formula — “the elimination of theophylline from the blend did not result in any decipherable loss in formula potency.” As mentioned above, with per-scoop increases in creatine and schizandrol A, there was a concomitant increase in proprietary blend size (again), but this time from 3,500mg to 4,145mg. One more thing I can’t help but notice: the first two versions of this product recommended two scoops, but the third version recommends three.

In any case, there is a reason why USPLab’s Jack3d catapulted up the ranks of best-selling pre-workout drinks, going from relative obscurity to threatening the category magnates, SuperPump250 and NO-Xplode, in less than a year’s time: the stuff works. I’ve castigated arginine and proprietary blends before (both present in Jack3d), and often lauded the scientifically proven combination of creatine monohydrate and beta-alanine (again, Jack3d has both). There are pros and cons to the formula “on paper,” but all pre-workout drinks are feeling products; the most important thing about any of them is that they make you feel fantastic before your workout. That alone will have more performance-enhancing effects than any other factor, and Jack3d seems to accomplish this quite resoundingly. I’m not buying or selling, but like everyone else on the Internet seems to be, I find myself taking Jack3d more often than not.

Buy your USPLab’s Jack3d here.

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MAN’s new product, “Swagger” (aptly named, if I do say so myself),  fits the bill of the former. I daresay that I love this product. I liked it on paper, but sometimes a wicked-looking formula will fail to deliver. Not this one. The feel matches the formula.

"Live Your Life"? Right... because I wasn't doing that before?

As usual, I’ll justify myself:

1) The right amount of caffeine:

225mg (per serving — 3 capsules) is just about my sweet spot for caffeine content: any more than 300mg and I’m useless, but any less than 200 and I don’t get much out of it. Plus, it’s split into three capsules (at 75mg apiece), so you can ratchet the amount up or down depending on tolerance and desired effect (and time of day, and blah, blah, blah). Many products are so inundated with caffeine — just to make you feel “buzzed” — that they aren’t actually doing anything from a fat-loss standpoint; making you feel like a rodent on cocaine isn’t conducive to anything but, well, feeling like a rodent on cocaine.

2) Full Disclosure:

I’ve talked about this before. I am much more receptive to new products when companies don’t try to conceal their formulas behind the guise of proprietary blends. Swagger is one of the rare products that tells you, down to the milligram, how much of each ingredient it contains. Let me tell you a secret: simpler is better. Full disclosure’s rarity (at least, in this industry) is only rivaled by its awesomeness. Nothing is more reassuring than knowing you — and your wallet — aren’t getting hosed by some half-ass, pixie-dusted “kitchen sink” product.

Note the rubber glove -- avoid kitchen sink products

The blend is novel and fairly unique, which also garners high marks from me, and takes an expansive approach to fat-loss by offering more than a typical hackneyed fat-burner. Specifically, it addresses all four things I want from a product aimed at fat-loss: appetite suppression, increased energy, increased energy expenditure, and cognitive support. Most products fulfill about two of the four, or decide to forgo anything that might resemble an effective formula in favor of enough stimulants to kill a horse.

There’s Bacopa, Citicoline, Picamilon, 1,3-Dimethylamylamine… lots of interesting, uncommon ingredients. If you have a question about what any of them do just ask. This is one of the better fat-loss products I’ve seen recently, and I’ve been enjoying it simply for the feeling it imparts (i.e., you can still take it even if you do not have any fat-loss goals). Enjoy!

Purchase MAN Swagger here. Questions? Call 800-499-4810, or leave ‘em in the comments!

1. Holiday Mocha

These taste fantastic. I’ve been drinking one every morning, especially since the weather has turned here in Chicago.

Mom, theres a Christmas tree in my Power Mocha!

2. Hot Green Tea

When dieting, I take green tea extract (as should you), but I love hot green tea as well. I feel this “heats me up” just as well as the extract. Usually I buy an enormous 100-bag matcha blend from Costco’s Kirkland brand.

3. Yerba Mate Tea

This is a unique tea that contains the full “theo/thea” line of amino acids: theanine, theobromine, and theophylline (you may recognize theanine from green tea and theobromine from chocolate). I think I read somewhere that it is the only known source that has all three, or maybe the only tea, but don’t quote me on that. In any case, it’s not common to find all three together and you get a really smooth energy/alertness from it.

From rainforests so it must be good

We sell this one, and I’m also enamored with Cruz de Malta Yerba Mate. Finally, there is an awesome offer from Tim Ferriss and our friends at Samovar where you can buy this 4-Hour Workweek Organic Mate Set; 100% of profits go to charity and you can pick the charity of your choice through DonorsChoose.org. The last one makes an awesome holiday gift.

4) SoBe 0 Cal Life Water

Unbelievable taste for something that contains no artificial sweeteners or sugar. Uses stevia and a natural sugar alcohol called erythritol. My favorites are Açaí Fruit Punch and Yumberry Pomegranate.

5) Diet Wild Cherry Pepsi

I’m sure that I’m going to catch a lot of flak for this, but I really don’t think that aspartame is proven dangerous in humans. Before you throw PubMed links at me, remember: humans aren’t rats. Aspartame is irrefutably less deleterious than diabetes, so don’t throw the “regular pop is better than diet” argument at me, either.

Look, the jury is still out and there’s no body count; no coroner has ever pronounced death from acute or insidious aspartame poisoning. And damnit, these are great when you’re starving on a diet. File this last bit under “things I know, but can’t prove”: the carbonation in pop fills you up and blunts hunger, too.

6. Xyience Xenergy Drinks

These things are sinfully good. An indulgence with just enough caffeine to wake you up, but not enough that you can’t drink 3 per day and stack with Cytolean V2. The kicker? These don’t have any aspartame or artificial coloring, either, so if I wasn’t able to talk the anti-aspartame zealots off their pedestal, no worries with these.

Seriously, try one. This list isn’t in any particular order but if it was, these might be my #1, especially Blueberry Pom.

7. Kukicha Tea

This one’s a bit more unorthodox, but it’s an awesome tea that not many of people are aware of.  Kukicha is made from twigs and it has a sweet creamy flavor. It’s also great because it has the lowest caffeine content of all traditional teas so you can drink it later in the afternoon/evening in lieu of undesired snacking. I enjoy Eden Foods’ organic offering.

Ooh, Organic

8. Crystal Light

Do I really need to explain this one? An absolute staple to keep in your refrigerator at all times to fend off moments of weakness and kick a sweet tooth to the curb. Cran-Apple is the best, in my humble opinion.

9. Diet Snapple Iced Tea

There are three great flavors: peach, lemon, and raspberry. Crack one open and pour on ice after workouts to quench thirst. Repeat as needed.10. Water

Like that girl (guy?) you dated in high school you always call when you’re home on break from college, water is comfortable, familiar, and tasty (hopefully). And it’s also always there when nothing else sounds appealing. So drink it (or, you know, death is imminent).

Need help with other products for fat-loss or dieting? Give us a call at 800-499-4810, and we’ll help you find the stack that’s right for you.

If you’re a customer that we’ve had the distinct pleasure of talking on the phone with and we’ve recommended this product to you, we hope you’ve enjoyed it as much as we have. Empyrean Nutrition was one of the “early adopters” of PeptoPro amino acid technology in North America, and accordingly, we’ve supported them because we feel their products are validated by science. As you may have discerned from some of my other posts, here at Best Price, we don’t hesitate to call BS on gimmick products.

So what is PeptoPro, and why is it popping up in new supplements all over the Internet?

PeptoPro is hydrolyzed casein protein. I know hydrolyzed is a big, intimidating word and it’s easier to just take BCAAs because the guy at your gym told you to, but let’s pull our heads out of the ground for a minute. Hydrolyzed (hydrolysis) simply refers to a chemical process of breakdown. Most processes of digestion are hydrolysis reactions: you’re breaking down something large into progressively smaller parts so it can ultimately be absorbed (in the intestine). So you can think of hydrolyzed as “pre-digested.” Unfortunately, classic hydrolysis of whey resulted in bitter, turbid preparations with very poor solubility. Casein, on the other hand, offered a viable solution due to its unique amino acid structure: when it is hydrolyzed with with PeptoPro’s patented enzyme process, it produces an incredibly high yield of di- and tri-peptide form amino acids.

Why should you care about di- and tri-peptides? Let’s have a look:

I’d like to note two things here:

1) Di- and tri-peptides have up to 3x greater absorption than either free-form amino acids or longer chain proteins.

2) Free-form (i.e., single, like your favorite BCAA or arginine product) have the worst absorption of the group.

Amino acids can exist as single amino acids (e.g., l-glutamine), di- and tri-peptides (two or three amino acids bonded together), or longer chains of polypeptides (like your typical whey protein). The di- and tri-peptides in PeptoPro are completely water soluble, and therein lies the competitive advantage:

Taking PeptoPro before exercise causes a rapid increase in amino acid levels in the blood because it absorbs so darn fast. Maintaining high levels of amino acids during exercise reverses muscular protein breakdown and starts to stimulate muscle protein synthesis during exercise. PeptoPro most readily maintains the requisite high level of amino acids better than anything else I’m aware of. It also requires zero digestive effort on the part of your body (remember, pre-digested?), whereas other proteins may sit in your stomach during exercise waiting to be broken down into their absorbable parts. Not only is this bloated feeling uncomfortable, but it is indicative of the fact that your valuable amino acids are not making it where you intended (your muscles), when you intended (umm, how about now?).

Finally, there was a study done that any strength/power athletes may find relevant about rate of recovery for muscular force:

Again, the peptide-bonded amino acids from PeptoPro win.

Here are the products we have with significant amounts PeptoPro in them:

Empyrean Nutrition Peptibolic

Primordial Performance PreMax

Empyrean Nutrition Insu-Pro

Questions about how to make these products work for you? Give us a call at 800-499-4810

]]> http://www.bestpricenutrition.com/blog/peptopro-amino-acids/feed http://www.bestpricenutrition.com/blog/iforce-hemavol http://www.bestpricenutrition.com/blog/iforce-hemavol#comments Wed, 02 Dec 2009 17:13:01 +0000 Timothy http://www.bestpricenutrition.com/blog/?p=298 Here at Best Price Nutrition, we’ve known for years that arginine, well, doesn’t really work. At least, it doesn’t do what it is touted to do on every single supplement label: vasodilate, increase nitric oxide levels, impart a better “pump”.…

Here at Best Price Nutrition, we’ve known for years that arginine, well, doesn’t really work. At least, it doesn’t do what it is touted to do on every single supplement label: vasodilate, increase nitric oxide levels, impart a better “pump”. The wool has been pulled over the collective eyes of the supplement industry for quite some time; this is the unfortunate result of an industry that spends billions a year on marketing to uneducated consumers. While informing said consumers instead of pitching them more bullshit is central to our business identity, it often feels like slogging uphill and it would be nice if we had a supplement company on our side (i.e., the righteous side, of course) for once. Enter iFORCE Nutrition’s Hemavol.

Best Price Nutrition's wisdom, peeking over the clouds of marketing

Again, there is no arginine (gasp!?) in this product. If that distresses you, go back and read the first paragraph again. Here’s what there is in this product:

Hemodynamix Matrix:

-Agamatine Sulfate 1000mg

-Citrulline Malate 5000mg

-Glycerol Monostearate 2000mg

-Norvaline 250mg

Agmatine and Citrulline are the shining stars here, with Norvaline getting an honorable mention. Agmatine inhibits endothelial nitric oxide synthase, the enzyme that breaks down nitric oxide in your blood. Instead of the crapshoot that is ingesting arginine and hoping that it eventually turns itself into nitric oxide, and then hoping that your body doesn’t break down that nitric oxide, you just directly boost the levels of nitric oxide in your blood. If blocking an enzyme sounds like sketchy voodoo science to you, bear in mind this is exactly how most prescription drugs work.

Ooo, Pretty!

Citrulline malate is an interesting ingredient that has been used for years in Europe as a fatigue-fighter, among other things. This is not a new ingredient by any means, and I won’t bill it as such; you can find citrulline entering sports performance write-ups in the United States as early as 1998. This is the quick and dirty: citrulline significantly increases aerobic performance at a dosage of 6g per day - some studies go as high as 18g per day. It will also indirectly boost anaerobic performance by boosting the re-absorption of bicarbonates that protect against metabolic acidosis and by raising the anaerobic threshold. Yes, the supplement only has 5g of citrulline, but the dosage is already 10 capsules. If you really want the 6g, take 12 capsules or add in a few scoops of Scivation’s Xtend (2 scoops has 1g of citrulline).

Norvaline is finally gaining traction because it too inhibits an enzyme: arginase, the enzyme that degrades arginine. What I didn’t mention above is that both agmatine and citrulline are both derived from arginine, and may actually be superior in bolstering plasma levels of arginine than, well, arginine itself; this has to do with agmatine and citrulline dodging liver metabolism whereas arginine cannot.

Long story short, you’re blowing the door off the limiting factors of endothelial nitric oxide levels as opposed to previously only gently knocking (with arginine). Enjoy.

NO2 Vasodilation Support Matrix: L-Alpha-Glycerophosphorylcholine (Alpha-GPC), Vitamin C, Rutacaerpine, Epimedium

Alpha-GPC is an awesome addition to this product that is just now peeking its head over the vast horizon that is sports performance supplements, but despite its late entrance, it is a very welcome addition. Not only does it sensitize the body’s growth hormone receptors, thereby making growth hormone more effective, but it also has a powerful effect on the central nervous system by acting as a parasympathomimetic acetylcholine precursor, and rapidly delivers choline across the blood brain barrier. Canadian strength coach Christian Thibaudeau lauds Alpha-GPC as his favorite supplement, “… it is the only supplement I’ve ever tried that made me significantly stronger the first time I ever took it.” Don’t overlook this ingredient: it is not cheap, and certainly not a “cutting-corners” filler ingredient.

Quite simply, if you’re looking for a nitric oxide supplement that actually works, this is as close to defying the laws of physiology I’ve seen a supplement company come up with, and I’m thoroughly impressed.

(And hey, we’re shipping iFORCE’s Hemavol free! Give the gift of pump for the holidays!)

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Thanks Dave! Hope everyone enjoyed the interview as much as we did.

Dave can be found here, or email him: davevignasse [at] yahoo [dot] com.

The second half of the interview (there’s about 10 minutes left) will air on Friday.

Can’t wait to get in touch with Dave?

Visit him here, or email him: davevignasse [at] yahoo [dot] com.

-2/3 cup of coffee (or a small Dunkin’ Donuts black on the way to work =])

-1/4 cup of hot water

-1/4 teaspoon Unsweetened Baking Cocoa

-1/4 teaspoon chocamine (1 to 2 capsules of ChocoLift — you can pull them apart and pour the contents in)

-1 to 2 packets of Splenda (to taste)

-pinch of salt (optional)

Here’s where it gets fun:

-1 cinnamon stick, or a pinch of ground cinnamon (I like the cinnamon stick because you can stir with it!)

OR

-1-2 tablespoons sugar-free peppermint syrup

Now, obviously you can mix either of these last two additions with good ol’ coffee, and I love the addition of the baking cocoa because it’s basically calorie-free (a word to the wise: sweeten it with Splenda — it’s very bitter without), but then it wouldn’t Holiday Power Mocha; enter chocamine.

Chocamine is an extract of cocoa that has a ton of benefits without any of the typical drawbacks of chocolate: sugar, fat, calories, extra belt loops  and, you know, coronaries. No big deal. In all seriousness, I love this compound. It has a slew of interesting things in it: methylxanthines (caffeine, theobromine, theophylline), biogenic amines, amino acids, minerals (magnesium and copper), and phytonutrients. Without this reading as a science paper — it is a recipe, afterall — you can expect stimulant effects and appetite suppresion, and a hefty dose of antioxidants. The “buzz” is smoother and longer-lasting than just caffeine, and for me it gives me a very unique (and desirable) mental feeling.

Christmas tress in your coffee postively affect mood too.

Leave me a comment if you need help mixing one of these up, or if you just want to debate Starbucks vs. Dunkin’ Donuts. That’s fine too. If you missed my article about minimizing the damage of holiday eating (seems relevant with Thanksgiving days away), you can find that here.

]]> http://www.bestpricenutrition.com/blog/holiday-power-mocha/feed http://www.bestpricenutrition.com/blog/7-ways-to-avoid-holiday-weight-gain http://www.bestpricenutrition.com/blog/7-ways-to-avoid-holiday-weight-gain#comments Wed, 11 Nov 2009 16:39:50 +0000 Timothy http://www.bestpricenutrition.com/blog/?p=265 I recently read some interesting research that stated that the “average” American only gains 1lb. per year after the age of 20; furthermore, this 1lb. is only gained during the months of October - January. Thus, the average American ends…

I recently read some interesting research that stated that the “average” American only gains 1lb. per year after the age of 20; furthermore, this 1lb. is only gained during the months of October - January. Thus, the average American ends up 35 years old and 15lbs. overweight (or thereabouts).

This makes sense: October through January is the murderer’s row of the calendar year when it comes to dietary transgressions. I’m reminded of a mug my aunt has that says, “Christmas calories don’t count”. Alas, the research — and Santa’s waistline — says otherwise. It’s time to learn how to play a little defense so you can be prepared when your grandma’s fruitcake mounts a convincing holiday offensive.

Hilariously, this image at its source already says "What would Christmas be without sugar overload?"

1) Make Better “Bad” Choices

This one probably seems obvious, but too many people are guilty of the “well, if I’m going to cheat, I might as well gorge myself until cheesecake comes out of my pores” mentality. Choose desserts that are low in fat, or are conservatively portioned. Perhaps pass on dessert yourself but instead sample the choices of those sitting around you. Ask yourself, “do I really need three bowls of ice cream to be satisfied?”

2) Bring a Dessert to the Party

Most family parties ask attendees directly to bring a dish to lighten the workload of the host; if you’re attending a party that does not require you to bring anything, I’m quite certain your homemade dessert won’t be turned away. Simply do a search for a low-fat or low-cal dessert recipe and whip it up yourself. Most desserts use more than twice as much sugar or butter than is actually needed. Then you can enjoy a serving of whatever dessert you’ve made yourself without the accompanying guilt. You don’t even need to tell anyone that it’s a “healthy” recipe.

3) Load up on Proteins and Veggies before Dessert

Lean proteins (usually turkey is readily available during this time period) and vegetables provide a powerful 1-2 punch for knocking out hunger thereby making you eat less dessert. The proteins have immediate satiating power: they blunt hunger quickly. The fiber from the veggies will slow gastrointestinal transit time (the food will stay in your stomach longer), and the sheer bulk of the veggies in your stomach will send “I’m full” signals to your brain.

4) Exercise with Increased Volume Prior to the Event

Depleting muscle glycogen (stored carbohydrate in the muscle) with a high-volume workout (lots of sets and lots of reps) is like cleaning out your garage: it gives you room to store even more stuff (i.e., glycogen from the carbohydrates you’re going to eat). Two additional bonuses are that training loads of this volume increase protein synthesis and acutely blunt hunger. So you won’t eat as much and what you do eat will be aimed at muscle-building. I recommend doing this either the day before or the day of the event, with immediately before the party being your best option.

Is it worth a few extra sets or reps to eat more of these?

5) Eat a Snack Before the Party

If for some reason #3 is not feasible, e.g., late-night party with just hors d’oeuvres and drinks, have a snack before you leave for the party similar in composition to what is described in #3. Fruit wouldn’t hurt, either.

6) Fast on the Day of the Event

This is likely to be a controversial topic, but stick with me. Research shows that fasting for up to 72 hours yields no muscle loss. If you know that there’s an evening party where there’s going to be some delicious food and you don’t have a lot of will power, then simply don’t eat up until when you arrive at the party. You aren’t going to die, and you’ll be able to enjoy yourself and partake in the food. If you’re on a diet that allows 2400 calories in a day, you’ll be hard-pressed to blow that number if you attend a party that starts at 8PM. If you can maintain even a modicum of self-control, you’ll be able to indulge and still not exceed your caloric intake for that day. Obviously this isn’t something that you should do very often, but it’s not as bad as people think and it’s certainly the lesser of two evils if the alternative is eating 4800 calories on a 2400 calorie diet.

7) Do a Mini-diet a Few Days Before the Party (Parties?)

This approach works even better if you’re going out of town for a weekend or something of that nature: an environment where the eating is going to be extremely unstructured and probably just as unhealthy. By setting calories extremely low during the week (something like 8-10 times body weight in calories) with the majority of those calories coming from protein and a tiny bit of essential fats, you’ll have the perfect opportunity to undo all the of the progress you’ve made during the week with a weekend of dietary licentiousness. All kidding aside, that’s probably the harsh reality, but if you’re doing it to simply break even, i.e., in order to not gain any weight, this approach will work well.

One thing I can’t emphasize enough — one thing that trumps all others above — is that if you do decide to indulge, KNOW WHEN TO STOP. You can bend a diet without breaking it, but people seem to consistently disregard that idea. There is a pervasive mentality endemic to dieters that defies conventional logic: most dieters think that if they commit even the most minuscule dietary infraction, it is an excuse to cheat for the rest of the day (week, month) and make absolute gluttons of themselves. Again, you can bend a diet without breaking it. One cookie will not a fat-ass make, but the entire bag followed by a run to the nearest drive-thru — multiplied by every time you slip up — will. If you fall off the horse, get right back on. Simple as that.

And hey, if all else fails, start off the new year right with a little Cytolean V2, one of my absolute favorites:

New Year's Resolution? Christmas gift?

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