Alan Harvey 11/11/24 Alan Harvey 11/11/24

The Science of Protein Synthesis and Muscle Building: A Biochemical Overview

Proteins are essential macromolecules that serve as building blocks for cells, tissues, and organs in the body. They are made up of amino acids, which are classified as either essential or non-essential. Understanding the biochemical processes involved in protein synthesis, as well as the optimal sources and timing for protein intake, is crucial for effective muscle building.

Biochemistry of Protein Synthesis and Muscle Formation

Protein synthesis begins with the transcription of DNA into mRNA in the cell nucleus. This mRNA then travels to ribosomes, where translation occurs. Here, transfer RNA (tRNA) matches amino acids with the appropriate mRNA codons to assemble a specific sequence, ultimately forming a polypeptide chain that will fold into a functional protein. Muscle growth occurs through a process called muscle protein synthesis (MPS), which involves the assembly of amino acids into new muscle proteins, aiding in the repair and growth of muscle fibers, especially following resistance exercise.

Amino Acids: Essential and Non-Essential

Amino acids are categorized based on the body’s ability to synthesize them. Essential amino acids (EAAs) cannot be made by the body and must be obtained through diet. These include leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, and tryptophan. Non-essential amino acids, like alanine and glutamine, can be synthesized by the body. Both types are crucial for muscle protein synthesis, with studies showing leucine as a key amino acid in initiating MPS due to its role in activating the mTOR pathway, a critical regulator of muscle growth (Kimball & Jefferson, 2006).

Ranking and Comparing Protein Sources

Different protein sources vary in their amino acid profiles, digestibility, and bioavailability. Here’s a ranked overview based on these factors:

1. Red Meat (Beef): Beef is high in EAAs, especially leucine, and is effective in promoting muscle synthesis. However, some studies highlight potential risks with regular consumption, such as increased risk of cardiovascular disease due to saturated fat content (O’Connor et al., 2017).

2. Buffalo: Buffalo meat is similar in protein quality to beef but is leaner and has a better lipid profile, making it a more heart-friendly choice for muscle building (Simopoulos, 2002).

3. Chicken (Dark vs. White Meat): Dark meat contains more iron and zinc but also has a higher fat content than white meat. Both types provide high-quality protein, though white meat is generally lower in calories and saturated fat, making it more favorable for lean muscle gain (Krause et al., 2018).

4. Fish: Fish is an excellent source of protein and omega-3 fatty acids, which help reduce inflammation and promote muscle recovery. However, sustainability and mercury content should be considered, especially in large predatory fish like tuna (Mozaffarian & Rimm, 2006).

5. Turkey: Turkey offers lean protein similar to chicken but has a slightly higher concentration of certain amino acids like arginine, which supports muscle endurance. It is a low-fat, high-protein choice for muscle development (Williams et al., 2015).

6. Pork: While providing quality protein, pork often contains more fat and sodium, especially in processed forms, which may not be ideal for cardiovascular health.

7. Dairy: Dairy products such as milk and yogurt are rich in casein and whey proteins, which provide sustained amino acid release, beneficial for muscle recovery. They also contain calcium, which supports muscle contraction. However, dairy intolerance or allergies can be an issue for some individuals (Tang et al., 2009).

Optimal Timing for Protein Intake

Research indicates that protein intake both before and after exercise can significantly enhance muscle protein synthesis. Studies suggest a protein dose of about 20-30 grams within an hour post-workout maximizes MPS (Schoenfeld & Aragon, 2018). Protein consumed pre-workout can also be beneficial, as it ensures amino acid availability during exercise. A review by Cribb & Hayes (2006) showed that individuals who consumed protein immediately after training saw greater gains in muscle mass and strength compared to those who delayed intake by two hours.

Animal vs. Plant-Based Proteins

Animal proteins are often considered superior due to their complete amino acid profile and higher bioavailability, while many plant proteins lack one or more EAAs. However, studies show that combining plant proteins (e.g., rice and beans) can create a complete amino acid profile. A study by van Vliet et al. (2015) concluded that while animal proteins are slightly more effective for MPS, plant proteins can achieve similar outcomes when consumed in adequate amounts and variety.

Ideal Frequency and Amount of Protein Intake

Evidence-based studies support the distribution of protein intake across multiple meals. A study by Areta et al. (2013) found that consuming 20 grams of protein every three hours led to superior muscle synthesis compared to larger, less frequent protein doses. Another study by Moore et al. (2009) suggested that 1.6 grams of protein per kilogram of body weight, spread across four meals, maximizes MPS. A third study by Phillips et al. (2016) highlighted that an even distribution across meals, rather than a single high-protein meal, optimally supports muscle building and maintenance.

Importance of Protein for Aging and Longevity

As people age, muscle mass and strength naturally decline, increasing the risk of sarcopenia (loss of muscle) and associated health conditions. Consuming adequate protein is crucial for mitigating this decline. Studies by Baum et al. (2016) and others underscore that older adults often consume less protein than needed, risking accelerated muscle loss and reduced functional capacity.

Research shows a strong correlation between grip strength and longevity, where individuals with greater grip strength tend to live longer and have lower incidences of chronic diseases (Rantanen et al., 2000). Moreover, studies on higher-protein, lower-carb diets, such as those by Levine et al. (2014), demonstrate benefits for longevity by reducing risk factors linked to aging and metabolic health.

Optimizing protein intake through a balanced diet and timing, along with regular resistance exercise, can significantly enhance muscle growth and long-term health outcomes. A well-planned regimen that includes high-quality protein sources, consumed at optimal times and amounts, provides a foundation for building muscle, supporting overall health, and extending longevity.

Alan Harvey is a former Marine, retired Army nurse, and passionate fitness and wellness enthusiast, deeply committed to understanding how physical activity impacts mental performance, physical endurance, and longevity. Currently pursuing his Nurse Practitioner degree, Alan holds multiple trainer certifications from ISSA and NASM, including Wellness Coaching. He runs X-Cellerate, a business offering both virtual and in-person training as well as IV therapy, dedicated to helping clients optimize their health and well-being. You can learn more at X-Cellerate.org.

Alan Harvey 11/11/24 Alan Harvey 11/11/24

x-cellerate: Understanding Your Hormones

Most of us know there’s a difference between males and females. One of the most important hormones to us XY types is testosterone. A multi-million dollar industry has exploded around improving it. Several studies have shown how environmental, dietary, and lifestyle choices are reducing it at an alarming rate.

Declines in sperm count and testosterone are well-documented, and environmental factors may be the main reason. Men have been getting steadily weaker over the decades, with studies showing a downward trend in grip strength and overall physical fitness over the years. Over the last 50 years depression and anxiety have been on a steady rise in men, again believed to be due in part by hormonal disrupters.

In this blog for X-Cellerate.org, I am going to dive into what testosterone does to mold us into what we are.

During childhood, hormones regulate the brain’s plasticity and shape the way boys learn and interact with the world. Compared to females, boys tend to have more aggression and competitiveness, driven by testosterone. Men are often more linear and compartmentalized in their thinking, while women tend to exhibit more integrative and intuitive approaches, largely influenced by estrogen. As adulthood arrives, testosterone levels reach their peak, aiding in muscle mass, libido, and drive, before starting a gradual decline after the age of 30. As men age, understanding and optimizing hormones becomes essential for maintaining health, vitality, and clarity.

The Hormones That Shape a Man

1. Growth Hormone: Essential for muscle growth, tissue repair, and metabolism.

2. Endocrine Hormones: A complex system that involves the thyroid, pancreas, and adrenal glands, affecting everything from energy levels to stress response.

3. Sex Hormones: Testosterone is the most critical, impacting everything from mood to strength. In contrast, estrogen, though minimal in men, plays a role in joint health and bone density.

4. Adrenal Hormones Cortisol is a key hormone produced by the adrenal glands, essential for stress response but damaging in excess.

Common Hormonal Disorders in Men

1. Diabetes: Men with diabetes often have lower testosterone levels, contributing to fatigue, low libido, and muscle loss.

2. Hypothyroidism: The thyroid hormone regulates metabolism. Low thyroid function can lead to weight gain, brain fog, and depression.

3. Adrenal Fatigue: Chronic stress can deplete cortisol reserves, leading to exhaustion, poor focus, and immune dysfunction.

4. Low Testosterone: Age-related testosterone decline is common but can be exacerbated by poor diet, stress, and lack of exercise, impacting physical and mental health.

Foods That Kill Your Manly Metabolic System

Be cautious about what you put into your body. Many common chemicals and additives wreak havoc on hormones:

Soy: Contains phytoestrogens that mimic estrogen and can lower testosterone.

High Fructose Corn Syrup: Disrupts insulin sensitivity and can contribute to diabetes.

Folic Acid : Synthetic forms of folate interfere with the body's natural processes.

Cyanocobalamin: A cheap form of Vitamin B12 that may contain harmful cyanide compounds.

Nitrates and Nitrites: Found in processed meats, these chemicals have been linked to cancer and hormone disruption.

Alcohol: Lowers testosterone and increases cortisol.

Potassium Bromate: Used in bread-making, it’s been linked to cancer and thyroid issues.

Parabens (like Propyl Paraben) Mimic estrogen and disrupt endocrine function.

BHA & BHT: Preservatives that may affect testosterone and lead to cancer.

Propyl Gallate: A preservative linked to hormonal imbalances.

Artificial Colors and Phosphates: These additives may interfere with hormone function and lead to hyperactivity.

Aluminum Additives: Found in processed foods, they may contribute to neurodegenerative diseases.

Activities and Environmental Elements That Kill Your Manliness

1. Sitting Too Much: A sedentary lifestyle is associated with lower testosterone and increased risk of cardiovascular disease. A study in the American Journal of Preventive Medicine highlights the dangers of prolonged sitting.

2. Lack of Sleep: Poor sleep quality disrupts testosterone production and increases cortisol levels. The Journal of the American Medical Association showed that one week of sleep deprivation led to a 15% reduction in testosterone.

3. Mouth Breathing: Chronic mouth breathing can alter facial structure and reduce oxygen intake, impacting energy and focus.

4. Stress: Chronic stress elevates cortisol, which competes with testosterone and can cause weight gain, low libido, and anxiety.

5. Screen Time and EMF Exposure: Blue light from screens disrupts melatonin production, affecting sleep and recovery. Studies suggest EMFs may impact male fertility and hormone balance.

In conclusion, you don’t need to be a scientist to see that society’s men are a shadow of what they were decades ago. Its time we start paying attention.

Alan Harvey 11/11/24 Alan Harvey 11/11/24

X-CELLERATE: Understanding Testosterone

If you’re a man over a certain age you’ve probably been targeted by the algorithm with ads from companies selling you TRT injections, pills, supplements, creams, patches and on and on with a promise to Make You Great Again. In this blog, I’ll touch on the factors that affect your testosterone.

Fun fact: men today have significantly lower testosterone than 50 years ago, probably way less than our ancient ancestors. Archaeological studies have shown that ancient man had much more bone density and muscle mass, leading to higher strength. Greater testosterone can be inferred. Life was far more brutal a thousand years ago, there was no 911 to protect your family or your wife. It was you. War required carrying heavy things long distances and then swinging it out with a foe face to face. Farming, clearing land, hauling water, and digging holes were not done by someone on Angie’s list. If you built a house, tamed a horse or made bread, it was sweat equity versus an HEB card. It’s safe to say pound-per-pound men were quite a bit more resilient and stronger in more ancient times. Research has shown that people ate a diet rich in animal fats and protein, with wild vegetables being gathered when available. The females in those days were probably tougher too and most likely could throw your average man bun-wearing hipster over her shoulder and carry him home to milk the cows.

There are many facets to the demise of the modern man, including the aggressive pursuit of leisure and the cultural war on men, which has led to a perpetual pleasure-seeking adolescent seeking out a wife or girlfriend as a fill-in for a mommy. Environmental factors called hormone disrupters in the form of pollutants and man-made chemicals in our products and food have been shown to have a positive link to lowering testosterone. During the Civil War for instance, troops sometimes trudge dozens of miles with little to no supplies or water and then fight a battle before turning around and limping home. NO electric scooters were available. Such stories number in the millions from every war and hardship that humans have endured. During the 2nd Punic War, Hannibal led his Carthaginian army—including horses and elephants over the Alps, on a march of several thousand miles, with no Dunken Donuts, Cry Rooms, or breaks along the way, all to fight the Romans at the freezing Trbia River in winter, and win. And in case you didn’t know this; elephants don’t do snow. So what? Well, the point is, that our ancestor's normal would have been a horrifying survival situation to us, and they certainly needed more T to survive. We are blessed to live when we do, are capable of more and need to intentionally challenge ourselves.

A noticeable shift has been taking place as men in their 30’s and 40’s are seeking TRT to battle symptoms like fatigue, low libido, decreased muscle mass and depression. A study in the Journal of Clinical Endocrinology and Metabolism found that total testosterone in American men has decreased by 17% between 1987 to 2004. So how much has it declined in say 1000 years?

Environmental factors that steal your super-man juice:

Endocrine disrupters, such as plastics, pesticides and even personal care products have a slow drain on hormones. A 2008 study in Reproductive Toxicology showed that products containing BPA or Bisphenol, found in plastics and epoxy resins impact testosterone production (steroidogenesis). Phthalates, which are chemicals used to make plastic more flexible have been found to disrupt hormone production in males females and children.

Particulate matter from industrial plants, exhaust and wildfires can reduce hormone production and testosterone in men. Even diesel fumes can lower testosterone in males according to a 2017 study in Toxicology and Industrial Health. A 2005 study in Human Reproduction found that secondhand smoke is linked to lower testosterone. So watch out if you’re a truck driver that smokes!

That doesn’t mean the rest of us are safe! Blue light is a hormone disrupter. A 2013 study in the Journal of Clinical Endocrinology and Metabolism found that exposure to light before bedtime significantly suppressed melatonin levels, which of course effects sleep over time and then recovery which eventually effects testosterone.

A University of Chicago study in 2011 found that young, sleep deprived men, had a 10-15% reduction in testosterone. This explains so much.

Obesity and poor diet are major contributors to poor health and especially testosterone. Fat converts testosterone into estrogen, reducing the available levels when you need it. A sedentary lifestyle and consumption of processed foods can have the greatest impact on your superpowers. Of course, when one puts horrible fuel in the tank, they will get poor outcomes. In the case of humans, you will have less energy to move and exercise. Say hello low testosterone. I call this being stuck in the donut cycle. You’re fat, so you don’t have the energy to move, you get depressed, you make more poor choices, you keep waiting for something to happen, but since you have no motivation, you just keep going around and around.

Chronic stress is a huge issue and its own topic, but it’s safe to say that cortisol, the stress hormone, has a love hate relationship with testosterone. Look at Cortisol as a nagging wife, and Testosterone as the husband, you can get the picture.

Mental health plummets under chronic stress leading to further testosterone killing behavior like alcohol, less sleep, smoking, poor diet, strained relationships, avoiding the gym and spending hours in front of a screen trying to escape, again the donut cycle. The mindset is a major influence on hormone levels.

In a 2018 study in the Journal of Clinical Endocrinology & Metabolism they tested a group of men, 18-35 year olds to see how to raise their mojo. Over 12 weeks, participants followed a high – protein, nutrient diet minimizing processed junk and included healthy fats like omega-3’s. They also participated in HITT training, strength training, managed sleep and reduced exposure to environmental toxins like plastics and other hormone disrupters like watching the View.

Results? On average their testosterone increased by 20-30% which translated to positive health markers like reduced inflammation, lipid profiles, body fat and increased mojo. Metabolic health improved by showing lowering blood glucose levels. What else?

Learn your hormones, understand your hormones and love your hormones. Take care of them and they’ll take care of you. Stay tuned for the next blog on ways to increase your T.

Alan Harvey 11/5/24 Alan Harvey 11/5/24

Alan Harvey 5/28/19 Alan Harvey 5/28/19

Who is Destroying Your Superpower? You May Not Like the Answer

Who is stealing your super power?

Picture this: You’re a knight, a warrior, a titan in your prime—but there you are, lugging around your ambitions in little boxes like you’re organizing your attic. It’s a quirk most men over share. We categorize our lives like it’s a game of “Jenga for Adults”: physical health here, mental health over there, and spiritual health… well, let’s worry about that once we’ve conquered the physical stuff. But hey, when has keeping everything separate ever worked? It’s a setup for failure, and when things topple, we wonder why.

We’ve been saying, “As long as I work out hard, I can eat what I want,” like it’s our superhero mantra. Yet even Captain America wouldn’t dream of fueling himself with drive-thru burgers. Divide and conquer works for war, not for self-improvement. And let’s be honest—when we divide our approach to health, we conquer ourselves… in a bad way.

The Struggle for Discipline: Science Says We Need a Plan and Accountability

Let’s talk about discipline. Studies show that we men, left to our own devices, tend to turn health resolutions into half-hearted efforts which get you stuck on repeat. A survey in The American Journal of Health Behavior found that only 8% of people keep their New Year’s resolutions without external support. Another research piece in Frontiers in Psychology revealed that structured goal-setting significantly increases success, while The Journal of Medical Internet Research highlighted that accountability partners (like coaches or trainers) improved adherence to fitness and health routines. Moral of the story: We need a plan, structure, and—most importantly—a coach to keep our heads in the game.

How the World’s High Achievers Approach Longevity and Health

From the bustling streets of Tokyo to the serene landscapes of Bavaria, top achievers don’t segment their well-being like we do.

Japan: In Japan, longevity is an art form. The Japanese embrace the concept of ikigai, or “reason for being,” which ties together physical, mental, and spiritual health. They practice kaizen (continuous improvement) and respect the interconnectedness of mind and body. Even CEOs meditate.

China: Traditional Chinese Medicine integrates body, mind, and spirit. High performers in China don’t just sweat it out in the gym—they focus on nutrition, mental balance, and spiritual harmony. They figured out that burning incense and running marathons can coexist.

India: Here, Ayurveda emphasizes balance. Top athletes and corporate leaders practice yoga not just for flexibility but for mental strength. They know that having their spiritual act together helps them lift more than just dumbbells.

Russia: If you’ve ever seen a Russian Olympian, you know they mean business. Their athletes have strict regimens, but they also practice mindfulness. You won’t find them stressing about trivial things; they understand that a calm mind equals a strong body.

Germany: Germans are efficiency masters. They believe in precision, not just in engineering but in health. Elite professionals time-manage their workouts, nutrition, and even downtime meticulously. Balance isn’t just a buzzword; it’s a way of life.

France: French high performers take time to savor life, yet they’re disciplined with fitness and nutrition. The art of joie de vivre involves relishing good food—healthily—and prioritizing mental well-being.

England: The British know that mens sana in corpore sano (a healthy mind in a healthy body) is crucial. High achievers here trust in disciplined training, much like the country’s obsession with sports like rugby.

Who’s Behind Our Superpowers? (Hint: It’s Not Big Pharma)

In most of these cultures, top achievers realize that our mind is our operating system and can’t be segmented from body and spirit. Average and below-average achievers reject the spirit and focus on feelings which translates into consumerism ie taking a pill or finding a shortcut in the latest fad marketed to us. Our mind is our operating system and interconnected with the body. Dig deeper. In the US, we’ve historically been suckered by processed foods and questionable health advice. But across Europe and Asia, many are skeptical, opting for real, unprocessed foods and personalized nutrition. They invest in high-quality coaches, nutritionists, and mental health specialists to reach peak performance.

The Power of Positivity: It’s in Your Brain

Recent neuroscience studies prove that a positive mindset is your best ally. A study from The Journal of Personality and Social Psychology shows that optimistic people live longer and healthier lives. Brain imaging research from Nature Neuroscience confirms that those who visualize success and have a “can-do” attitude are more likely to achieve their goals. It’s not fluffy self-help—it's hard science. Synergy occurs when the combined effort of a group leads to a result greater than the sum of individual contributions. This principle is crucial in sports psychology, where research has shown that people often push harder and perform better when they are part of a team. A study published in the Journal of Applied Sport Psychology by Rees et al. (2007) demonstrates that the presence of supportive teammates and coaches can significantly enhance performance, partly because of increases in serotonin and human growth hormone. These neurochemical changes promote motivation, elevate mood, and facilitate physical performance.

Barriers to Motivation

A common barrier to motivation is the perception of limited time. The "I don’t have time" argument is often a psychological fallacy. As time management expert Laura Vanderkam points out, “We all have the same 24 hours in a day; how we prioritize them makes the difference.” Research published in *Psychological Science* (2012) by Masicampo and Baumeister highlights that people often waste time on activities that fail to align with their goals. Three major time-wasting habits include:

1. Excessive screen time (e.g., social media scrolling).

2. Unplanned or inefficient multitasking, which reduces productivity.

3. Indecisiveness and procrastination, often linked to a lack of clear priorities.

Together, understanding synergy and tackling these motivational barriers can lead to a more intentional and productive use of time.

The Conclusion: Unite Your Superpowers

So, if you want to be a modern-day knight, stop treating your health like a garage sale. Unite your mind, body, and spirit. Follow the lead of the world’s top achievers, and get yourself a coach to keep you on track. If elite athletes and movie stars can admit they need help, so can you. Science backs it up: a positive mindset and structured coaching are your ultimate secret weapons.

*Final Word*: Don’t let your superpowers wither. Find your balance, invest in the right guidance, and remember: even Batman had Alfred.

Alan Harvey 5/28/19 Alan Harvey 5/28/19

Blog Post Title Two

It all begins with an idea.

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.