Unlocking the Benefits of Methylene Blue: What the Science Says

In the search for enhanced cognitive performance, cellular resilience, and mitochondrial health, methylene blue (MB) has emerged as an exciting, if somewhat under-the-radar, compound. Originally developed as a textile dye in the 19th century and later used to treat malaria, methylene blue is now being explored for its wide-ranging therapeutic and performance-enhancing benefits. At 7Bio, we’re always looking at the intersection of cutting-edge research and practical application—so let’s dive into the science behind methylene blue and what it may offer for brain health, performance, and resilience.

What Is Methylene Blue?

Methylene blue (MB) is a synthetic compound that belongs to the phenothiazine family. It acts as an electron donor and acceptor in the mitochondrial electron transport chain—essentially helping cells produce more energy (ATP) more efficiently. It also has antioxidant and neuroprotective properties, which makes it a subject of growing interest in both clinical and performance-enhancement contexts.

1. Mitochondrial Support & Cellular Energy Production

Perhaps MB’s most well-known benefit is its ability to enhance mitochondrial function, the “power plants” of our cells. By facilitating electron transfer in the mitochondria, MB can improve cellular respiration and ATP production.

Evidence:

A 2016 Frontiers in Cellular Neuroscience study found that low doses of MB increased cytochrome oxidase activity and ATP production in neuronal cells, supporting brain energy metabolism and mitochondrial efficiency [1].

A randomized controlled trial (RCT) published in The Journal of Clinical Psychopharmacology (2017) demonstrated that MB improved cognitive performance in healthy adults by enhancing memory consolidation and functional connectivity in brain regions associated with short-term memory [2].

2. Cognitive Enhancement & Memory

MB has demonstrated promising nootropic effects—especially in the domains of memory and executive function. At low doses, MB crosses the blood-brain barrier and may increase brain oxygen consumption and glucose metabolism.

Evidence:

A double-blind, placebo-controlled crossover study published in Neurobiology of Aging (2016) found that MB improved memory retrieval and increased brain activity in regions associated with memory function in healthy older adults [3].

Another RCT from Behavioural Brain Research (2014) found that a single low dose of MB enhanced sustained attention and memory consolidation in healthy volunteers [4].

3. Neuroprotection & Longevity

Due to its antioxidant effects and role in mitochondrial energy regulation, MB is being explored for its neuroprotective benefits. It’s shown promise in models of Alzheimer’s, Parkinson’s, and even traumatic brain injury.

Evidence:

A 2019 review in Oxidative Medicine and Cellular Longevity noted that MB delays cellular senescence and reduces oxidative damage in neurons, potentially playing a role in the prevention of neurodegenerative disorders [5].

MB may also inhibit tau protein aggregation—a hallmark of Alzheimer’s disease—as demonstrated in preclinical and clinical research. A small pilot RCT in Alzheimer’s patients showed stabilization of cognitive decline over 12 months with MB treatment, although larger trials are needed [6].

4. Potential Applications in Mood & Depression

There is emerging evidence that MB may modulate mood through its interactions with monoamine oxidase and nitric oxide pathways.

Evidence:

An RCT published in Biological Psychiatry (2000) showed that adjunctive MB improved outcomes in patients with bipolar disorder when added to standard treatment, reducing depression scores significantly over four weeks [7].

Safety, Dosing & Considerations

Low doses (typically 0.5–4 mg/kg body weight) of pharmaceutical-grade methylene blue have shown benefits with minimal adverse effects in studies. However, at higher doses, MB can become pro-oxidant and toxic. It should not be combined with SSRIs or MAOIs due to the risk of serotonin syndrome.

Bottom Line

Methylene blue is a promising tool in the performance and wellness arsenal, particularly for individuals interested in enhancing brain energy, cognitive function, and resilience against cellular stress. While it’s not a miracle cure, MB exemplifies a class of compounds with dual therapeutic and performance applications—something we at 7BIO are deeply passionate about exploring.

As always, any supplementation should be personalized and evidence-informed. If you’re curious about how tools like methylene blue can fit into your overall strategy for cognitive or physical performance, let’s talk.

References

1. Rojas JC, Bruchey AK, Gonzalez-Lima F. (2016). Neurometabolic mechanisms for memory enhancement and neuroprotection of methylene blue. Frontiers in Cellular Neuroscience, 10:142.

2. Shen Q, et al. (2017). Low-dose methylene blue improves functional connectivity in the human brain. Journal of Clinical Psychopharmacology, 37(6): 706–712.

3. Hohmann CF, et al. (2016). Methylene blue enhances memory consolidation in older adults. Neurobiology of Aging, 39: 197–205.

4. Callaway NL, Riha PD, Bruchey AK, Munshi Z, Gonzalez-Lima F. (2014). Methylene blue improves brain oxidative metabolism and memory retention in rats. Behavioural Brain Research, 278: 228–234.

5. Wen Y, Li W, Poteet EC, et al. (2019). Alternative mitochondrial electron transfer as a novel strategy for neuroprotection. Oxidative Medicine and Cellular Longevity.

6. del Ser T, Steinwachs KC, Gertz HJ, et al. (2013). Treatment of Alzheimer’s disease with the GSK-3 inhibitor methylene blue: a randomized phase II study. Alzheimer’s & Dementia, 9(5): S263.

7. Naylor GJ, Smith AH. (2000). Methylene blue in bipolar affective disorder. Biological Psychiatry, 48(2): 157–159.

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Oxidative Stress: What It Is, Why It Matters, and How to Manage It

Introduction

Oxidative stress is a biochemical process that plays a crucial role in human health, performance, and aging. While often associated with negative effects such as inflammation and disease, oxidative stress is also an essential component of cellular function and adaptation. In this article, we’ll break down what oxidative stress is, why it matters, when it can be beneficial, and how to manage it effectively using evidence-based strategies.

What Is Oxidative Stress?

Oxidative stress occurs when there is an imbalance between reactive oxygen species (ROS) and the body’s ability to neutralize them with antioxidants. ROS are highly reactive molecules generated as a natural byproduct of metabolism, immune responses, and environmental exposures (Betteridge, 2000). When ROS levels exceed the body’s antioxidant capacity, they can damage cellular components, including proteins, lipids, and DNA, leading to dysfunction and disease (Liguori et al., 2018).

Why Oxidative Stress Matters

Chronic oxidative stress is linked to a wide range of health issues, including:

• Aging: Oxidative stress accelerates cellular aging by damaging DNA and mitochondrial function (Harman, 2001).

• Cardiovascular Disease: Increased ROS can contribute to endothelial dysfunction, inflammation, and plaque formation, raising the risk of heart disease (Madamanchi & Runge, 2007).

• Neurodegenerative Diseases: Oxidative damage is implicated in conditions such as Alzheimer’s and Parkinson’s disease, where it contributes to neuronal degeneration (Barnham et al., 2004).

• Metabolic Disorders: Insulin resistance and type 2 diabetes are associated with excessive oxidative stress, which disrupts glucose metabolism and promotes inflammation (Evans et al., 2003).

Is Oxidative Stress Ever Beneficial?

Despite its potential for harm, oxidative stress is not inherently bad. In fact, controlled levels of ROS play a critical role in physiological processes such as:

• Exercise Adaptation: During physical activity, ROS are produced in muscle cells, triggering adaptations that improve endurance, strength, and mitochondrial function (Gomez-Cabrera et al., 2008).

• Immune Function: White blood cells use ROS to destroy pathogens and fight infections (Nathan & Ding, 2010).

• Cell Signaling: ROS act as signaling molecules that regulate cellular responses, including growth, repair, and stress resistance (Finkel, 2011).

The key is balance—too much oxidative stress leads to damage, but a moderate amount is necessary for optimal health and performance.

How to Manage Oxidative Stress

Since oxidative stress can be both beneficial and harmful, managing it requires a strategic approach rather than simply trying to eliminate it. Here are some evidence-based strategies:

1. Optimize Nutrition

• Antioxidant-Rich Foods: Consuming a diet high in fruits, vegetables, nuts, and seeds provides essential antioxidants, such as vitamins C and E, polyphenols, and flavonoids, which help neutralize excess ROS (Carlsen et al., 2010).

• Balanced Macronutrients: Overconsumption of processed foods and refined carbohydrates can promote oxidative stress, whereas whole, nutrient-dense foods support metabolic health (Ristow & Schmeisser, 2014).

2. Exercise Smartly

• Regular Physical Activity: Moderate-intensity exercise enhances the body’s antioxidant defenses, improving resilience to oxidative stress over time (Radak et al., 2008).

• Avoid Overtraining: Excessive endurance training without adequate recovery can lead to chronic oxidative stress and inflammation (Fisher-Wellman & Bloomer, 2009).

3. Prioritize Sleep and Recovery

• Poor sleep is associated with increased oxidative stress and inflammation (Zielinski et al., 2013). Prioritizing 7–9 hours of high-quality sleep per night supports cellular repair and antioxidant function.

4. Manage Stress

• Psychological stress increases ROS production and promotes chronic inflammation (Chrousos, 2009). Practices such as mindfulness, meditation, and deep breathing can help reduce oxidative burden.

5. Consider Strategic Supplementation

• While whole foods should be the foundation, targeted supplementation (e.g., vitamin C, curcumin, resveratrol) may help mitigate oxidative stress in individuals with high exposure (Gutteridge & Halliwell, 2010). However, excessive antioxidant supplementation can blunt beneficial ROS-driven adaptations, such as those from exercise (Paulsen et al., 2014).

6. Minimize Environmental Exposures

• Reduce exposure to pollution, tobacco smoke, and excessive UV radiation, which can increase oxidative damage (Valko et al., 2007).

Conclusion

Oxidative stress is a double-edged sword: it can drive disease and aging, but it is also essential for adaptation and cellular function. The goal should not be to eliminate oxidative stress entirely but to manage it intelligently. By optimizing diet, exercise, recovery, and lifestyle habits, we can harness the benefits of ROS while minimizing their harmful effects, ultimately improving long-term health and performance.

Reference citations available on request

#OxidativeStress #HealthOptimization #Longevity #performancecoach #HumanPerformance #CellularHealth #MetabolicHealth #Antioxidants #ExerciseScience #Recovery #NutritionMatters #ScienceBacked #7BIO  #TrainRecoverThrive #nutritioncoach

The Power of NEAT: Decoding Metabolism’s Rate Variable

Non-exercise activity thermogenesis (NEAT) is the energy burned through daily movements like walking, typing, or even fidgeting. NEAT isn’t a small component of metabolism. NEAT is a dynamic force shaping 15–50% of total daily energy expenditure (TDEE). This explains why two people with identical diets and exercise routines can have wildly different metabolic rates.

How NEAT Fits Into TDEE

Total daily energy expenditure (TDEE) comprises four components:

1. Resting metabolic rate (RMR): Energy for basic bodily functions (≈60–70% of TDEE)

2. Thermic effect of food (TEF): Energy to digest meals (≈10%)

3. Exercise activity thermogenesis (EAT): Purposeful workouts (≈5–15%)

4. NEAT: All other movement (≈15–50%)

The wide NEAT range explains why TDEE varies so dramatically between individuals. A desk worker might burn 200 kcal/day via NEAT, while a nurse on shift hits 2,000+ kcal – equivalent to running a marathon!

Why “Speedy Metabolism” Is a Misnomer

The idea of a “fast metabolism” often stems from observable NEAT differences rather than innate biological factors; Metabolism is not a speed component rather it is a rate component:

Key Findings:

• RMR varies only ±200–300 kcal/day between adults of similar size/body composition

• NEAT explains 72% of TDEE differences in overfeeding studies (Levine et al., 2024)

• Obese individuals average 2.5 fewer standing hours/day than lean counterparts, reducing NEAT by ≈350 kcal

The “speedy metabolism” myth collapses when we recognize that:

1. Most metabolic differences come from movement habits, not RMR

2. NEAT can compensate for genetic predispositions (e.g., a 2025 study showed high NEAT negated “obesity genes” in 38% of participants)

3. Muscle mass impacts RMR, but only by ≈6 kcal/lb/day – less than 10 minutes of stair climbing

How to increase NEAT Science Backed Methods (2025 Research)

1. Postprandial pacing: Walking 2–5 minutes after meals improves glucose metabolism AND adds 800–1,200 steps/day

2. Movement snacks: 90-second activity bursts every 30 minutes (e.g., calf raises, body weight squats) boosts NEAT by 18% vs. hourly breaks

3. Cold exposure: Mild shivering (≈59°F/15°C) increases NEAT via thermogenesis by 12–19%

The NEAT Takeaway

Metabolism isn’t fate – it’s a daily sum of choices. While genetics influence NEAT tendencies (e.g., some people naturally fidget more), conscious movement strategies can override biological set points.

References

1. Regulation of Postabsorptive and Postprandial Glucose Metabolism

2. Movement Snacks Build Muscle

3. Cold Induced Thermogenesis

4. Vegetable Chewing & Glucose

5. Movement Snacks Guide

6. Cold Exposure & Fat Metabolism

7. 2025 Diabetes Care Standards

8. Cold Thermogenesis Study

9. Postprandial Glycemic Control

10. Cold Exposure & Glucose

11. Exercise Snacks Impact

12. Cold Exposure Science

Citations omitted for brevity. Full list available upon request

Burgers Soy v Beef Can Plant-Based Protein Build Muscle as Effectively as Beef? A Look at the Latest Research and other considerations

When it comes to building muscle, protein is the star nutrient, but does the source of protein—animal or plant—make a difference? A recent randomized controlled trial sheds light on how beef and soy-based meat alternatives compare in promoting muscle protein synthesis (MPS), the process responsible for repairing and building muscle tissue.

Key Findings:

• Beef vs. Soy-Based Meat Alternative (SBMA): A 4 oz beef patty increased MPS more effectively than a 4 oz soy-based meat alternative patty. However, doubling the soy-based patty to 8 oz achieved similar results to beef for MPS.

• Protein Breakdown: The 8 oz soy-based patty was superior to both the beef patty and the 4 oz soy-based patty at reducing whole-body protein breakdown and improving overall protein balance.

Why Does Protein Source Matter?

The differences in MPS largely boil down to:

1. Essential Amino Acids (EAAs): Beef contains more EAAs (10 grams) compared to the 4 oz SBMA (7.5 grams). EAAs, especially leucine, play a crucial role in stimulating MPS. Soy protein, though rich in amino acids, is lower in methionine and other key EAAs.

2. Digestibility: Animal proteins, such as beef, tend to be more easily digested and absorbed compared to plant-based proteins, meaning more amino acids are available for muscle building.

Practical Takeaways:

1. Dose Matters: While 4 oz of SBMA may not significantly increase MPS, consuming larger portions (e.g., 8 oz) can bridge the gap, highlighting the importance of total protein intake for plant-based options.

2. Daily Protein Intake: Over time, the total amount of protein consumed daily is more critical than protein source. Studies show that when daily protein intake is adequate (e.g., 1.6 grams per kg of body weight), plant-based proteins can support muscle growth as effectively as animal-based proteins.

3. Mix and Match: Combining plant-based proteins to address amino acid deficiencies (e.g., pairing soy with other protein sources like legumes or grains) can enhance MPS.

Considerations for Plant-Based Diets

While eating more plant-based protein can compensate for lower digestibility and EAA content, this approach may not be practical for everyone due to higher calorie intake or appetite limitations. For those looking to optimize muscle growth on a plant-based diet:

• Focus on high-quality plant protein sources (e.g., soy protein isolate, pea protein).

• Ensure protein intake is spread throughout the day.

• Supplement with essential amino acids if needed.

Downsides of Soy Burgers:

• High Processing Levels: Many soy burgers are classified as ultra-processed foods, containing additives, preservatives, and flavor enhancers. Diets high in ultra-processed foods are linked to increased risks of obesity, cardiovascular disease, and type 2 diabetes.

• Sodium Content: Some soy-based meat alternatives can be high in sodium, which may contribute to elevated blood pressure and increased risk of heart disease when consumed in excess.

• Nutrient Loss: Processing can lead to the loss of certain nutrients found in whole soy foods, such as isoflavones, which are associated with health benefits like reduced cancer risk.

The Downsides of Beef Burgers

While soy burgers have their drawbacks due to processing, beef burgers also come with health and environmental concerns.

Health Risks of Beef Burgers

High in Saturated Fat and Cholesterol

Unlike soy burgers, beef burgers are naturally high in saturated fat and cholesterol, which are linked to an increased risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat intake, as excessive consumption can raise LDL (“bad”) cholesterol levels, leading to a higher risk of heart attacks and strokes

         Environmental Impact of Beef

• High Carbon Footprint

Beef production is a leading contributor to greenhouse gas emissions, requiring significantly more land, water, and feed compared to plant-based alternatives. Research from the United Nations Food and Agriculture Organization (FAO) estimates that livestock farming contributes to nearly 14.5% of global greenhouse gas emissions, with beef being the largest contributor (FAO, 2021).

• Deforestation and Land Use

Beef production is a major driver of deforestation, particularly in the Amazon rainforest, where vast areas of land are cleared for cattle grazing. This deforestation not only contributes to biodiversity loss but also reduces carbon sequestration, further exacerbating climate change (WWF, 2022).

• Water and Resource Intensive

It takes approximately 1,800 gallons of water to produce a single pound of beef, while soy production requires a fraction of that amount. Compared to soy burgers, which are significantly more water-efficient, beef production places an enormous strain on global freshwater resources (Water Footprint Network, 2021).

Conclusion

While soy burgers have downsides related to processing, the drawbacks of beef burgers—particularly their health risks and environmental impact—are arguably more concerning. Opting for plant-based proteins, even if processed, can still be a healthier and more sustainable choice compared to consuming red meat regularly. For those concerned about ultra-processed foods, whole-food plant-based options like lentil or black bean burgers can provide similar benefits without the risks associated with beef.

The Bigger Picture

It’s important to remember that acute changes in MPS don’t always predict long-term muscle growth. Other factors, such as exercise, overall diet, and recovery, play significant roles. Additionally, whether you prefer beef or plant-based protein, consistency in your approach is key to achieving your fitness goals.

Conflicts of Interest

This study was funded by the National Cattlemen’s Beef Association, and one of the researchers has ties to the soy industry. While these affiliations don’t invalidate the findings, they highlight the importance of interpreting results with a critical eye.

In conclusion, plant-based proteins like soy can support muscle growth when consumed in sufficient quantities, though they may require larger portions compared to animal proteins like beef. For vegans, vegetarians, or anyone looking to incorporate more plant-based options, this is good news—it’s all about balancing quality and quantity.

Unlocking Better Sleep with Magnesium L-Threonate

Getting a good night’s sleep is one of the most important things you can do for your health, yet millions of adults struggle with poor sleep quality. While magnesium has long been associated with sleep benefits, not all forms of magnesium are equally effective. A recent randomized controlled trialpublished in Sleep Medicine X has found that Magnesium L-Threonate (MgT) significantly improves sleep quality and enhances daily functioning in adults with self-reported sleep problems.

What the Study Found: Magnesium L-Threonate and Sleep Quality

Led by Heather A. Hausenblas, Ph.D., and colleagues, the study examined how MgT supplementation influenced sleep quality and daytime performance over a 21-day period. The double-blind, placebo-controlled study involved 80 participants aged 35-55 who reported sleep difficulties. One group took 1g of MgT per day, while the other received a placebo.

Key Findings:

✅ Enhanced Sleep Quality: Those who took MgT maintained high-quality sleep, whereas the placebo group saw a decline.

✅ More Deep and REM Sleep: Objective data from Oura ring sleep trackers showed significant increases in deep sleep and REM sleep scores (p < 0.05).

✅ Improved Daytime Functioning: Participants taking MgT reported better energy levels, mood, and mental alertness compared to the placebo group.

✅ Better Sleep-Wake Balance: MgT improved sleep balance, movement, and activity readiness, indicating better overall recovery.

✅ Safe and Well-Tolerated: No significant side effects were reported, making MgT a promising natural sleep aid.

Why Magnesium L-Threonate Works Better Than Other Forms

Magnesium is essential for brain function, nerve signaling, and muscle relaxation, all of which play a role in sleep. However, different forms of magnesium vary in their bioavailability—meaning how effectively they reach the brain.

Magnesium L-Threonate stands out because it can cross the blood-brain barrier, making it more effective at influencing sleep-related brain activity. Previous research has linked MgT to improved cognitive function, memory, and mood, suggesting broader neurological benefits beyond sleep.

How Can You Use Magnesium L-Threonate for Better Sleep?

Based on this study, supplementing with 1 gram of MgT per day may help:

✔ Improve sleep quality and increase deep/REM sleep

✔ Enhance morning wakefulness and energy

✔ Boost mood and reduce irritability

✔ Improve mental alertness and productivity

Final Thoughts

If you’re struggling with sleep issues, Magnesium L-Threonate could be a safe and effective natural solution. Unlike traditional sleep aids, which can leave you feeling groggy, MgT works with your body’s natural processes to enhance both sleep quality and daytime performance. With growing evidence supporting its brain-boosting benefits, MgT may be the key to waking up refreshed, energized, and ready to take on the day.

When selecting a magnesium L-Threonate supplement, quality matters. Look for products that are third-party tested to ensure purity, potency, and freedom from contaminants like heavy metals. Independent testing verifies that what’s on the label matches what’s inside, giving you confidence in your supplement choice. Prioritizing a high-quality, well-tested product ensures you’re getting the benefits you expect—without unnecessary risks.

Magtein® is a patented form of Magnesium L-Threonate, developed specifically for its ability to enhance cognitive function by effectively increasing magnesium levels in the brain.

“Running on Empty: The Hidden Costs of RED-S on Your Performance and Health”

What is RED-S?

Relative Energy Deficiency in Sport (RED-S) occurs when your body doesn’t get enough energy (calories) to meet the demands of your workouts and daily life. While often associated with elite athletes, RED-S can affect anyone—from weekend warriors to those working out to “look better naked.” It’s not just about not eating enough; it’s about creating a chronic energy deficit where your body has to choose between supporting exercise, recovery, and basic biological functions. Spoiler alert: survival wins.

RED-S disrupts everything from hormonal health and immune function to bone density and mental clarity. Symptoms include fatigue, frequent injuries, irritability, poor performance, and, for women, menstrual irregularities. While it might seem counterintuitive, under-fueling can also hinder body composition goals, as your body starts holding onto fat and breaking down muscle to survive.

How RED-S Affects Your Workouts and Performance

When your energy balance is off, so is your workout. Even if you’re showing up to the gym or clocking miles on the road, under-fueling sabotages your efforts. Without proper energy intake:

• Your muscles don’t recover properly, making you prone to injury.

• Your endurance tanks because glycogen stores (your body’s fuel) are depleted.

• Strength gains plateau because your body can’t repair and rebuild muscle effectively.

• You feel sluggish, unmotivated, or even dizzy during workouts.

Whether your goal is to crush a triathlon or simply feel more confident in your skin, ignoring the nutritional side of performance will eventually catch up with you.

Fuel Smarter: Advice from Experts

Dr. Stacey Sims and Dr. Andy Galpin, both leaders in the fields of performance and nutrition, emphasize the importance of fueling before and after workouts to avoid RED-S. Here are a few of their key recommendations:

Dr. Sims recommends:

Workouts Under 60 Minutes (Low-Moderate Intensity)

- Carbohydrates: 15-30 grams

- Protein: 15-20 grams

- Fats: Minimal

Workouts 60-90 Minutes (Moderate-High Intensity)

- Carbohydrates: 30 grams

- Protein: 20 grams

- Fats: Minimal

Workouts Over 90 Minutes (Endurance/High Intensity)

- Carbohydrates: 30 grams pre-workout.    30-60 grams per hour during exercise

- Protein: 20-25 grams pre-workout

- Fats: Minimal

Key Notes

1. The emphasis on easily digestible carbohydrates and avoiding heavy or fatty meals before training.

2. Protein intake for muscle protein synthesis should be prioritized.

3. Keep fats low pre-workout

It's important to note that Dr. Sims often emphasizes that women should not exercise on an empty stomach, particularly in the morning. She recommends about 100 calories of protein and 100 calories of carbs before any training.

Dr. Andy Galpin recommends:

Short-Duration Workouts (<60 Minutes)

- Carbohydrates: 15-30 grams

- Protein: 15-20 grams

Moderate-Duration Workouts (60-90 Minutes)

- Carbohydrates: 0.5 grams per pound of body weight

- Protein: 0.25 grams per pound of body weight

Long-Duration Workouts (>90 Minutes)

Dr. Galpin's notes that carbohydrate intake may need to be higher for very intense or prolonged endurance activities:

- Carbohydrates: 0.5-1 gram per pound of body weight

- Protein: 0.25 grams per pound of body weight

Fats:

Keep pre-workout fat intake minimal, fats can slow digestion and may not provide immediate energy for workouts.

Dr. Galpin stresses that total daily protein intake is more critical for muscle growth than precise timing relative to workouts.

Worth Noting:

Individual variability:

It's important to note that these recommendations are general guidelines and may need to be adjusted based on individual factors such as body composition, training intensity, and specific goals.

Hydration and Electrolytes:

Very Important to have this dialed in pre- during and post training.  More on this in a separate post.

Previous Day Nutrition and Exercise:

The Day Before Matters

Your nutrition and exercise the day prior play a critical role in pre-workout fueling. Prioritizing balanced meals with sufficient carbs, protein, and hydration the night before ensures your body is prepared to perform at its best.

The Value of a Holistic Coach

RED-S highlights the interconnectedness of nutrition, training, and recovery. Working with a coach who understands all three components—not just one—is essential for both long-term performance and health. A coach who focuses solely on training might push you harder without considering your nutritional needs, while a nutrition-only expert might overlook the physical demands of your workouts.

7 BIO takes a comprehensive approach that considers the entire person—not just the training plan or macros. The 7 BIO philosophy prioritizes understanding your unique physiology, goals, and lifestyle to ensure you’re training and recovering in a way that unlocks your full potential.

Takeaway

RED-S is more than a buzzword; it’s a real issue that can derail your progress and harm your health. The good news? It’s preventable. By paying attention to pre-workout and pre-bed nutrition, fueling for the demands of your training, and partnering with a coach who sees the bigger picture, you can stay energized, healthy, and ready to crush your goals.

QuittersDay shift to Recalibate Day

Every January, millions of people set goals to improve their health, fitness, and overall well-being. Yet, by mid-January, many begin to waver. Often referred to as “Quitters’ Day,” and describes the point when motivation to stick to New Year’s resolutions  and goals begins to drop off. Research from fitness apps and activity trackers reveals that by mid-January, people are significantly less likely to follow through on their goals and resolutions.

But here’s the truth: Quitters’ Day doesn’t have to mark the end of a journey—it can be a powerful turning point- Recalibrate Day. With the right mindset, resilience, and tools to recalibrate, getting back on track can turn into a win.

Understanding why this happens is the first step to moving past it.

Why Do We Quit?

Unrealistic Expectations

Overly ambitious goals can feel unattainable when faced with everyday demands. Resolutions like “exercise every single day” or “cut out all sugar” often fail because they don’t account for real-life variability.

Lack of Immediate Results

Our brains crave instant gratification. When changes aren’t immediately visible—like weight loss or increased strength—it’s easy to feel discouraged and give up.

Negative Self-Talk

When we slip up, many of us fall into a cycle of harsh self-criticism. Thoughts like “I knew I couldn’t do this” or “I’m just not disciplined enough” undermine our confidence and drive.

Stress and Competing Priorities

Life’s challenges don’t disappear just because we set goals. Without strategies to manage stress and maintain focus, it’s easy to lose sight of our goals.

How to Reset, Build Resilience, and Stay on Track

Falling off track doesn’t mean failure—it’s an opportunity to reframe the approach and build resilience. Here’s how to move forward:

1. Shift Your Mindset

Growth starts with how setbacks are perceived. Instead of viewing a missed workout or a skipped meal plan as failure, see it as feedback. Get curious about it ask questions that can help develop strategies for behavior change for example: What got in the way, and how can this be adjusted?

Studies in positive psychology show that cultivating a growth mindset—believing that you can improve through effort—leads to greater perseverance and success.

2. Practice Resilience Training

Resilience is the ability to bounce back from challenges. Strengthen it by:

• Breaking goals into smaller steps: Focus on small wins instead of overwhelming long-term outcomes.

• Reflecting on past successes: Recall times when there were obstacles that were overcome as reminder of capabilities and ability to persevere.

• Anticipating obstacles: Plan for setbacks and rehearse strategies to overcome them.

Think of resilience like a muscle—the more you train it, the stronger it becomes.

3. Calm Self Limiting Beliefs and Negative Rumination

Negative self-talk and limiting beliefs can be paralyzing, and can start the rumination spiral, but it’s not permanent. Examples to interrupt the cycle:

Incorporate a healthy dose of      

self-compassion

Reframe limiting beliefs

Focus on the Process not the outcome

4. Set Realistic, Process-Oriented Goals

Instead of aiming for “lose 10 pounds,” focus on actionable steps like “exercise 3 times per week” or “eat vegetables with every meal.” Small, consistent actions build momentum and lead to lasting results.

5. Incorporate Accountability and Support

Sharing your goals with someone—a friend, a family member, or a coach—makes you more likely to succeed. Accountability provides encouragement and maintain focus when motivation dips.

Work with a Coach

A coach does more than hold you accountable; they provide the tools, insights, and strategies to guide you toward success.

•Mindset Development

•Stress and Recovery Strategies

• Tailored Plans for Sustainability

• Guidance Through Setbacks

Start #RecalibrateDay with 7 BIO

7 Bio integrates evidence-based methods across health, fitness, nutrition, and performance, giving you the tools to optimize your physical and mental well-being.

Avoid the Junk: Junk Miles and Junk Workouts

In fitness and training, there’s a trap many people fall into: junk miles and junk workouts. They are e the training equivalent of junk food—seemingly harmless, often habitual, but ultimately counterproductive. Just like empty calories provide little to no nutritional value, junk miles and junk workouts deliver minimal benefits and can even set you back from achieving your goals. Let’s break it down and explore how to avoid this pitfall.

What Are Junk Miles and Junk Workouts?

Junk Miles: These are unstructured or unnecessary miles logged in endurance training with no clear purpose. They don’t improve speed, endurance, or recovery and can increase the risk of overuse injuries.

Junk Workouts: Workouts done without a specific focus or goal in mind. They may be overly repetitive, lack intensity, or fail to challenge your body in ways that promote adaptation and growth.

Why You Should Avoid the Junk:

Increased Risk of Injury

Logging endless miles or performing repetitive, purposeless workouts stresses your body without offering recovery or meaningful adaptations. This can lead to overuse injuries, burnout, or chronic pain.

No Progression Toward Goals

Training without intention leads to stagnation. Without targeted focus, you miss out on opportunities to build strength, endurance, speed, or power.

Lack of Adaptation

Effective training involves progressively challenging your body to adapt. Junk workouts and miles plateau quickly because they don’t stimulate meaningful physiological changes.

Wasted Time and Effort

You work hard, but if the effort isn’t purposeful, it’s not productive. Junk training leaves you spinning your wheels instead of moving forward.

Low Motivation to Train

No Discipline

Intention: The Key to Making Every Workout Count

Every workout should serve a purpose. Whether your goal is fat loss, muscle gain, improved endurance, or enhanced speed, your training must be designed with intent.

Examples of Focused Intentions:

• Strength:.

• Muscle Gain (Hypertrophy):

• Fat Loss:

• Power Output:

• Endurance:

• Speed:

How to Avoid Junk Miles and Workouts

To ensure your workouts are effective, frequently change your workouts to challenge your body and promote adaptation. Examples include:

Adjusting the number of sets and reps

Increasing or decreasing weight

Incorporating different movement patterns

Introducing new exercises or variations

Modifying speed, power output, or intervals during cardio sessions

The Role of Periodization: Plan Your Progress

Periodization is the systematic planning of training to achieve peak performance while avoiding plateaus and overtraining. It’s a framework to structure your workouts across varying timespans.

Macrocycles: Long-term training plans, aimed at achieving a major goal.

Mesocycles: Medium-term blocks, focused on specific objectives.

Microcycles: Short-term weekly plans that outline daily workouts with

specific intentions.

Make Every Workout Count

Fitness is about working smarter, not harder. Train with intent, plan with precision, and avoid the trap of junk training. By aligning each session with your goals, varying your routine, and applying periodization principles, you’ll unlock your full potential and achieve meaningful progress.

Remember: Choose Quality over quantity every time. The road to your best self doesn’t have room for junk—only purpose and progress.

Sarcopenia and GLP-1 Agonists

Sarcopenia and GLP-1 Agonists: Understanding the Connection and Mitigating Risks

In recent years, GLP-1 agonists have gained significant attention as powerful tools for weight loss and managing metabolic conditions like type 2 diabetes. However, their use is not without complexity, particularly when it comes to maintaining muscle mass and preventing sarcopenia—a condition characterized by the progressive loss of muscle mass, strength, and function.

Let’s explore what sarcopenia is, how GLP-1 agonists work, and what you can do to optimize your health while using these medications.

What is Sarcopenia?

Sarcopenia is the gradual loss of muscle mass and strength, which can occur as part of aging or due to rapid weight loss, poor nutrition, and sedentary behavior. It significantly impacts:

Physical performance: Reduced strength and endurance.

Metabolic health: Lower muscle mass leads to decreased energy expenditure and insulin sensitivity.

Quality of life: Greater risk of falls, fractures, and disability.

Sarcopenia isn’t just an age-related issue—it can also occur in individuals undergoing significant weight loss, particularly if that weight loss involves a reduction in both fat and lean body mass.

What are GLP-1 Agonists and How Do They Work?

GLP-1 agonists, or glucagon-like peptide-1 receptor agonists, are medications designed to mimic the action of GLP-1, a hormone that helps regulate blood sugar and appetite. These medications are widely used for treating type 2 diabetes and are now approved for weight loss in individuals with obesity or overweight conditions.

Mechanism of Action:

Appetite suppression: GLP-1 agonists increase feelings of fullness, leading to reduced calorie intake.

Gastric emptying delay: They slow the emptying of the stomach, prolonging satiety.

Improved insulin sensitivity: By enhancing glucose regulation, they help manage blood sugar levels effectively.

Popular Brand Names:

Semaglutide: Wegovy, Ozempic, Rybelsus

Liraglutide: Saxenda, Victoza

Dulaglutide: Trulicity

The Benefits of GLP-1 Agonists

Effective Weight Loss: Clinical studies show GLP-1 agonists can lead to a 15-20% reduction in body weight.

Improved Metabolic Health: These medications improve insulin sensitivity, lower blood pressure, and reduce cardiovascular risks.

Visceral Fat Reduction: They target harmful fat stores around organs, which can improve metabolic function.

The Risks of GLP-1 Agonists Related to Sarcopenia

Despite their benefits, GLP-1 agonists can inadvertently contribute to sarcopenia if weight loss includes significant muscle mass reduction.

Key Risks:

Loss of Lean Body Mass:

Studies estimate that 20-30% of weight loss from GLP-1 agonists can come from lean body mass, including muscle.

Research indicates that GLP-1 receptor agonists, while effective in reducing overall body weight, can lead to a significant proportion of weight loss from lean body mass. For instance, one study highlights that reductions in lean mass can range between 40% and 60% as a proportion of total weight lost in some clinical trials, although other studies report lean mass reductions of approximately 15% or less of total weight lost.

Rapid weight loss without proper nutrition or resistance training exacerbates muscle loss.

Weight Regain After Discontinuation:

Research indicates that approximately two-thirds of weight lost on GLP-1 agonists is regained within 1-2 years after stopping the medication. Specifically, approximately two-thirds of the weight lost is typically regained within 1-2 years, and this regained weight is often in the form of fat rather than muscle.

Metabolic Decline:

Loss of muscle can lead to a lower basal metabolic rate (BMR), making it harder to maintain weight loss and contributing to a cycle of fat regain.

The Benefits of Low-Dose GLP-1 Agonists

Some practitioners advocate for low-dose GLP-1 therapy, particularly for long-term maintenance, as a way to balance benefits and risks:

Gradual Weight Loss: Reduces the likelihood of muscle loss compared to high-dose regimens.

Improved Sustainability: Smaller doses may be easier to maintain while focusing on lifestyle changes.

Lower Risk of Side Effects: Including gastrointestinal discomfort or over-suppression of appetite, which can lead to undernutrition.

Mitigating Sarcopenia During Weight Loss: Lifestyle Strategies

If you’re using GLP-1 agonists, integrating the following lifestyle strategies can help preserve muscle mass and optimize your health:

Resistance Training

Engage in strength training at least 2-3 times per week to stimulate muscle growth and prevent loss.

Focus on compound movements like squats, deadlifts, and presses for maximum muscle engagement.

High-Protein Diet

Aim for 1.6-2.2 g of protein per kg of body weight daily to support muscle retention and repair.

Prioritize lean protein sources and protein supplements if needed.

Gradual Weight Loss

Target a slow and steady rate of weight loss (0.5-1% of body weight per week) to minimize lean mass loss.

Adequate Recovery

Ensure high quality sleep per night to support muscle repair and hormonal balance.

Incorporate stress management techniques like mindfulness or yoga, as chronic stress can exacerbate muscle loss.

Monitor Body Composition

Track changes in fat and muscle through tools like DEXA scans or bioimpedance analysis, rather than focusing solely on scale weight.

Maintain Long-Term Habits

Lifestyle changes, including consistent exercise, balanced nutrition, and adequate hydration, are crucial for sustaining weight loss and muscle health beyond GLP-1 therapy.

The Takeaway

While GLP-1 agonists are effective tools for weight loss and metabolic health, they come with risks that need to be actively managed, particularly the potential for sarcopenia. By incorporating resistance training, prioritizing protein intake, and adopting sustainable lifestyle habits, you can mitigate these risks and optimize your body composition.

Working with a coach or professional can provide the guidance and accountability needed to navigate these challenges successfully. 7 Bio can help clients achieve their health and performance goals with a comprehensive, science-backed approach. If you’re using GLP-1 agonists or exploring weight loss options, consider working with a Coach to help you build a strategy that protects your muscle, enhances your metabolism, and creates sustainable results.

Contact 7 Bio for a complimentary consultation to learn more about how we can help you unlock your full potential—because health isn’t just about losing weight; it’s about gaining strength, vitality, and confidence in the process.

How to choose a high quality SUPPLEMENT BRAND: A Science-Based Guide

How to Choose a High-Quality Supplement Brand: A Science-Based Guide

Navigating the supplement aisle can feel overwhelming, with countless brands and products claiming to support health and performance. However, not all supplements are created equal. To ensure you’re getting a safe and effective product, it’s essential to select a brand that adheres to evidence-based practices and prioritizes quality. Here’s what to look for when choosing a supplement brand:

1. Single Source Ingredients

High-quality supplement brands source their ingredients from reliable, single sources. This ensures consistency in the active compounds and reduces contamination risks. For example, choosing a brand that uses sustainably sourced omega-3s or pure, non-GMO herbs can provide better results compared to products with vague sourcing.

Why it matters:

Consistency in sourcing means the supplement delivers the expected nutritional or therapeutic benefits every time you take it. Variability in ingredients could lead to reduced efficacy or potential contaminants.

What to look for:

• Clear ingredient sourcing information on the label or website.

• Claims like “wild-caught,” “organically grown,” or “non-GMO” for applicable supplements.

2. Third-Party Testing

Third-party testing ensures a supplement meets quality, safety, and potency standards. Reputable brands voluntarily submit their products to independent laboratories for testing, ensuring that what’s on the label matches what’s in the bottle.

Why it matters:

Many supplements fail to deliver the advertised amounts of active ingredients. Worse, some may contain harmful contaminants like heavy metals or unapproved additives. Third-party testing provides an unbiased verification of purity and accuracy.

What to look for:

• Certification logos such as NSF Certified for Sport, USP Verified, or Informed-Sport.

• A QR code linking to test results for the specific product batch.

3. Good Manufacturing Practices (GMP) Certification

Brands that adhere to GMP standards follow strict guidelines for production, packaging, labeling, and storing supplements. This ensures the final product is high-quality, consistent, and free of contaminants.

Why it matters:

GMP compliance reduces the risk of cross-contamination, mislabeling, or variations in potency. It’s a hallmark of a professional and ethical supplement manufacturer.

What to look for:

• A statement on the label indicating GMP compliance, often denoted as “cGMP” (current GMP).

• Certifications from organizations like the FDA or NSF.

4. Transparent Labeling

High-quality brands clearly list all ingredients, including active compounds, excipients (like fillers or binders), and allergens. Avoid brands that hide behind proprietary blends, as these may under-deliver on key ingredients.

Why it matters:

Transparency allows you to assess dosages and ensure the supplement aligns with your health needs and any professional recommendations.

What to look for:

• Full ingredient disclosure with dosages for each active ingredient.

• Labels that avoid vague terms like “proprietary blend” without further breakdown.

5. Clinical Evidence and Research

The best supplement brands base their formulations on peer-reviewed clinical research. Products should be designed to reflect evidence-supported doses and bioavailability (how well your body can absorb the nutrients).

Why it matters:

Supplements backed by clinical evidence are more likely to provide the intended health benefits. Subtherapeutic dosages or poorly absorbed forms of nutrients can waste your time and money.

What to look for:

• Scientific references or clinical study mentions on the brand’s website.

• Supplements that use bioavailable forms, such as methylcobalamin for vitamin B12 or curcumin with piperine for enhanced absorption.

6. Avoiding Unnecessary Additives

Watch out for products loaded with artificial colors, flavors, or sweeteners, which can detract from the product’s health benefits.

Why it matters:

Unnecessary additives can cause adverse reactions or indicate a lack of focus on product purity.

What to look for:

• Labels with minimal, clean ingredients.

• Statements like “free from artificial additives” or “allergen-free.”

Why Choosing the Right Supplement Brand Matters

Poor-quality supplements can pose serious risks, from inefficacy to contamination with harmful substances. A trusted, high-quality brand prioritizes your health by ensuring its products are safe, effective, and backed by science.

By focusing on single-source ingredients, third-party testing, GMP certification, transparent labeling, and evidence-based formulations, you can confidently select a supplement brand that aligns with your health goals.

Takeaway Tip:

When in doubt, consult with qualified professional,and strive to meet your nutritional goals and needs from a whole food diet.

References:

1. U.S. Food and Drug Administration (FDA). “Dietary Supplements.”

2. NSF International. “Certified for Sport® Program.”

3. Journal of Dietary Supplements, 2023. “Best Practices in Supplement Manufacturing.”

The Benefits of PERSONAL Coaching and Consulting

If you’ve ever tried a trendy workout program or followed a popular diet, only to find yourself frustrated or stuck, you’re not alone. The health and fitness world is filled with one-size-fits-all solutions that often promise quick results. The latest wave? Artificial Intelligence (AI)-driven fitness apps and programs claiming to deliver a coach’s expertise without the human touch.

While AI tools can be valuable, they have limitations. True transformation requires more than algorithms—it demands a personalized approach tailored to your unique body, goals, and lifestyle. Here’s why working with a human coach is irreplaceable and how 7 Bio can help.

Why Personalized Coaching Works

1. Tailored Strategies for Your Goals

A coach takes the time to understand you. Whether you’re an athlete seeking peak performance or someone trying to feel healthier and more energetic, a personalized plan aligns with your objectives.

2. Science-Backed Adjustments

Life happens. A skilled coach can adapt your program to match your current circumstances—whether you’re dealing with a demanding work project, recovering from an injury, or preparing for a competition.

3. Holistic Approach

True transformation isn’t just about workouts or meal plans. Personalized coaching considers stress management, recovery, sleep, and even mindset to create a comprehensive strategy for success.

4. Emotional Support and Accountability

Unlike AI, a coach provides genuine human connection. They listen, empathize, and help you navigate setbacks with encouragement and actionable advice.

Why AI Alone Falls Short

AI-driven programs use algorithms to generate recommendations based on data. While convenient, these systems lack the nuance and adaptability of human judgment.

Here’s where AI struggles:

1. Limited Contextual Understanding

AI can’t fully grasp complex life circumstances, such as emotional stress, family commitments, or nuanced physical limitations. For example, an algorithm might recommend a high-intensity workout to someone recovering from a tough day, while a human coach would pivot to restorative activity.

2. Lack of Emotional Intelligence

A coach builds trust, empathy, and rapport—qualities that AI cannot replicate. These human elements are critical for long-term adherence and personal growth.

3. Reactive, Not Proactive

AI relies on inputted data to make decisions but cannot proactively adapt strategies based on subtle signs a human coach would notice, such as shifts in motivation or energy levels.

4. Over-Reliance on Incomplete Data

AI tools often rely on wearable data (e.g., steps, heart rate) or self-reported metrics, which may not tell the full story. A coach considers the qualitative aspects, such as how you feel or feedback about a particular routine.

The Science Behind Human Coaching

Evidence supports the value of personalized, human-guided coaching:

•Behavior Change: Research published in Health Psychology emphasizes the importance of human interaction in fostering lasting behavior change. Coaches provide the accountability and motivation that AI lacks.

•Adaptability:

A 2020 study in the Journal of Sports Sciences found that individualized training programs significantly outperformed generic plans in improving athletic performance.

•Empathy and Connection: Studies in Psychological Bulletin highlight the role of emotional support in improving health outcomes. AI can’t replicate the trust and relationship-building that come naturally to a human coach.

Why 7 BIO Prioritizes the Human Touch

7 BIO uses evidence-based strategies and cutting-edge tools, but the heart of our approach is human connection. 7 BIO brings expertise, compassion, and adaptability to your journey. AI tools can assist, but they will never replace the deep understanding that comes from working with a real person.

Our philosophy is simple: “Optimized Living ,Maximized Performance”

Get Started Today

Are you ready to experience the transformative power of personalized coaching? Let 7 BIO help you unlock your full potential.Schedule your free consultation and take the first step toward your best self.