None of the content provided within this e-book is to be
deemed legal or medical advice in any way, shape or form. All
decisions are yours alone and I am not responsible for your
actions.
This e-book is for educational purposes only. Do not take
supplements or drugs without the supervision or direction of a
qualified medical professional.
Before deciding to use any drugs or supplements we suggest
you do your own research regarding the legality and dangers
of using them alongside reading these opinions (not to be
deemed medical advice).
DISTRIBUTION
Use, distribution or disclosure by others is prohibited. This
product is not to be re-sold at any time.
RIGHTS RESERVED
The materials contained in this product are protected by
applicable copyright and trademark law. ENHANCEDINFO is
the author and owner of this product.
DO NOT TAKE ANY DRUG OR SUPPLEMENT WITHOUT THE
APPROVAL AND SUPERVISION OF YOUR DOCTOR.
INTRODUCTION ................................................................................. 3
ANDROGEN RECEPTOR PATHWAY ......................................................... 6
MYOSTATIN PATHWAY .................................................................... 24
MTOR PATHWAY............................................................................. 30
ESTROGEN RECEPTOR-BETA PATHWAY ............................................. 35
INSULIN PATHWAY ......................................................................... 40
GROWTH HORMONE & IGF-1 PATHWAY ............................................. 49
OTHER PATHWAYS ......................................................................... 56
CORTISOL .................................................................................... 57
NITRIC OXIDE ................................................................................ 60
INFLAMMATION ............................................................................ 63
ATP ............................................................................................... 65
AMPK ............................................................................................ 67
FINAL NOTES & SOURCES ................................................................ 69
2
Thank you for purchasing this e-book! As you probably
know, I run an Instagram page and e-mail newsletter
where I discuss everything there is to know about using
Performance Enhancing Drugs in bodybuilding.
After releasing numerous e-books on the subject and
acquiring a significant following, I realized that roughly
1/3 of my audience consists of “natties” who are either
planning to stay natural forever, or who are not yet
ready to become enhanced bodybuilders.
I wrote this e-book to offer all my “natty” followers the
tools needed to optimize every major signaling pathway
that is involved in muscle growth and strength without
risking their health or losing their beloved “natty card”.
Enhanced bodybuilders can also benefit from these
tips to maximize their gains and minimize side-effects,
as well as to maintain their progress between
cycles/blasts.
The structure of this e-book is really simple. I have
divided it into different chapters, each dealing with a
different muscle growth pathway.
You will learn how each pathway works, how to
optimize your diet, training and sleep to take full
3
advantage of it, and what supplements you can take to
further maximize its muscle-building effects.
This is an incredibly complex subject that even leading
scientists struggle to explain, so I will not bore you to
death with complicated scientific terms and information
that only make it harder for you to understand what is
being discussed.
This is not an encyclopaedia, so I will only be explaining
the basics in a format that everyone can digest and
understand.
I also want to make it clear that this is not a beginner’s
guide to building muscle. I will not be teaching you the
basics of how to lift, eat or sleep for muscle growth.
This e-book is for athletes who already know how to
build muscle and who have built a decent physique,
but who want to take everything to the next level by
using natural supplements and tweaking their diet,
training and sleep.
--The first chapter deals with the primary muscle-building
pathway: The Androgen Receptor Pathway. In this
chapter, you will learn how to optimize your hormone
levels and androgen receptor density to maximize the
amount of muscle your natural "steroid" hormones can
build.
4
In the following chapter, we will examine the Myostatin
Pathway. Essentially, myostatin acts as a limit on your
muscles, much like a speed limiter on a supercar. You
will learn how to reduce myostatin to break through
plateaus and remove the limit on muscle growth.
Then, we will delve into the complex but fascinating
mTOR pathway and the various techniques and
supplements you can use to maximize muscle growth.
Next, we will cover the often-overlooked EstrogenReceptor Beta Pathway and the methods and
supplements used to exploit this muscle-building
mechanism.
Afterwards, we will discuss Insulin, one of the most
crucial hormones in the human body, and how to
optimize insulin sensitivity for improved muscle growth
and overall health.
In the next chapter, we will explore the role of Growth
Hormone and IGF-1 in muscle growth and how to
increase secretion of both peptide hormones in a safe
and natural manner.
To top it all off, we will cover some of the minor yet still
important physiological processes that impact muscle
growth, including cortisol, inflammation, nitric oxide,
and ATP production.
5
ANDROGEN
RECEPTOR PATHWAY
6
The androgen receptor pathway is the main pathway
through which muscle is built.
Androgen receptors are found in many tissues
throughout the human body, including skeletal muscle
tissue, where their activation stimulates protein
synthesis and leads to muscle growth in periods of
calorie surplus, and muscle retention when calories are
restricted.
Both Anabolic Androgenic Steroids and SARMs
accomplish their muscle-building effects by attaching
to androgen receptors and acting as agonists
(meaning that they activate androgen receptors) and
increasing protein synthesis.
How can you achieve a similar effect naturally?
Well, you are already doing that with your natural,
endogenous Testosterone. Therefore, the key to taking
full advantage of this pathway without having to get
enhanced is to maximize your natural Testosterone
levels along with your androgen receptor density.
This will ensure that you can build as much muscle as
possible through the single most important pathway,
while also experiencing an improvement in physical
strength mood, well-being, sex drive, motivation and
overall performance.
7
HOW TO MAXIMIZE YOUR
TESTOSTERONE LEVELS
I already wrote a detailed guide to boosting natural
Testosterone levels that you can download for free by
clicking here. It covers all the basics of natural
Testosterone optimization, as well as delving into some
more esoteric stuff that may not be strictly necessary
to implement.
I recommend you download it to have access to the
entire repertoire of Testosterone-boosting techniques,
but I will be covering the essentials in the next few
pages.
--The first step you must take in order to boost your
natural Testosterone production is getting bloodwork
done.
You may already have a high Testosterone level if you
are young and healthy, meaning that you would not
have to worry too much about boosting your levels
even further.
8
Perhaps your levels are incredibly low and that is why
you struggle to put on muscle and get stronger, and
you need to make drastic lifestyle changes to fix that.
Without getting bloodwork done, you simply cannot
know where you stand and whether it is necessary for
you to try and boost your Testosterone levels.
It would not be an exaggeration to claim that boosting
your Testosterone levels from low to high can feel like
hopping on a cycle.
Many men are oblivious to what it feels like to have
high Testosterone levels and they do not realize that
they are missing out not only on potential gains, but
also on a better quality of life.
The aforementioned e-book contains a detailed
explanation of what markers you need to get tested
and how to interpret your current levels, so use that as
a reference when you get tested.
So, let’s get right into how to boost your Testosterone
levels…
There are 4 things you need to optimize: Your diet,
your training, your sleep and your supplementation.
9
OPTIMIZING YOUR DIET
If you want your Testosterone levels to be as high as
possible, you need to get rid of some foods,
incorporate new foods and most importantly, NOT be
on a calorie deficit, as that would limit how high your
levels can go.
However, there is an exception to that rule. Your
current bodyfat percentage also dictates how high your
Testosterone levels can go. If you are over 20%
bodyfat, you need to cut down to around 12-15% in
order for your Testosterone levels to be as high as
possible.
Here are the 5 diet changes you need to implement in
order to maximize your Testosterone levels:
1 – INCREASE YOUR FAT INTAKE
You want to incorporate more healthy fats into your
diet from sources like avocado, eggs, butter, cheese,
beef, and olive oil.
Dietary cholesterol is the building-block of
Testosterone, so you want to eat foods that are rich in
it (the raw egg meme for high Testosterone is actually
very true!).
10
However, you want to avoid trans fats such as those
found in seed oils, fried food and other processed
foods, as they will not only not have a positive impact
on Testosterone, but they will also make you unhealthy
in the long run.
2 – DECREASE YOUR SUGAR INTAKE
Processed sugar is not only addictive and bad for your
insulin sensitivity (which we will go into later in this ebook), but it is also terrible for your Testosterone levels.
Make fruit your only source of sugar and avoid any
food containing processed sugars.
3 – AVOID ALCOHOL
Drinking alcohol can have a devastating effect on your
Testosterone levels while also inhibiting protein
synthesis, meaning that its negative effect on muscle
growth is twofold. Avoid it at all costs if you are serious
about making progress.
4 – PROTEIN & CARB INTAKE
Protein itself will not impact Testosterone levels
significantly, but this is an e-book about maximizing
11
muscle growth naturally so needless to say you must
eat 1g of protein per pound of lean bodyweight.
Regarding carbs, multiple studies have analyzed the
effects of different carb intakes on hormone levels. For
the most part, carb intake does not make a significant
difference. Low carb + high fat diets are good for
Testosterone, and so are high carb + high fat diets.
5 – INCORPORATE CURCIFEROUS VEGGIES
Cruciferous vegetables like broccoli, cabbage and
cauliflower are rich in Indole-3-Carbinol, a precursor
the
natural
aromatase
inhibitor
known
as
Diindolylmethane.
Diindolylmethane (DIM) has been shown to decrease
excess estrogen levels and improve estrogen
metabolism, meaning that they can improve your
testosterone-to-estrogen ratio.
They may also be able to increase free testosterone
slightly. Add them in moderation, as abusing them can
have a negative effect on your hormones.
12
OPTIMIZING YOUR TRAINING
The way you train is the second variable you must
optimize. Not just because training hard and
consistently is the foundation of building muscle, but
also because the way you train can affect how high
your Testosterone levels will rise, which also dictates
how fast you can gain muscle.
Here are the 4 changes you must implement:
1 – ADJUST YOUR CARDIO
Cardio is incredibly important, but it can hinder your
Testosterone levels if you let it put you in a calorie
deficit. HIIT cardio has been shown to increase
Testosterone, so focus on that instead of regular
endurance exercise.
2 – PRIORITIZE COMPOUND LIFTS
Squats, bench press, deadlifts, overhead press and
other compound movements will have a stronger
positive impact on your Testosterone levels than
isolation exercises.
13
3 – TRAIN IN THE EVENING
Believe it or not, training in the evening has been
shown to produce a greater increase in Testosterone
levels than training in the morning.
4 – HAVE SEX ON A REGULAR BASIS
Having sex 2 to 3 times a week will not only be good
for your mood, but it will also have a positive impact on
your Testosterone levels (although living with your
partner may actually decrease them according to some
studies).
14
OPTIMIZING YOUR SLEEP
Your testes produce the most Testosterone during
your REM sleep. It is no secret that the better your
sleep quality is, the more Testosterone you will
produce.
Besides that, good sleep is crucial for muscle growth,
recovery, longevity and overall health. Here’s what you
can do to optimize it.
1 – GET 7 to 9 hours of sleep a night
This is rather simple, but most people fail to hit these
numbers consistently because they struggle to stick to
a solid schedule and they are often tempted to stay up
late.
Set a clear schedule and do your best to stick to it. You
may not sleep through it all at first, but if you follow the
next 2 tips chances are you will soon be able to.
2 – IMPROVE SLEEP HYGIENE
Unless you always fall asleep within minutes of hitting
the sack, you better pay attention to this part.
15
Firstly, you need to avoid screens for one hour before
going to sleep (unless you have blue-light-blocking
glasses), as the blue light generated by screens inhibits
Melatonin production.
Secondly, you need to make sure your room is as dark
as possible and not too hot.
Finally, you have to train your body/mind to associate
the bed with sleep. If you tend to lay on your bed
during the day while scrolling on your phone, reading
or playing videogames, you are training your
body/mind to associate the bed with those activities.
If you ONLY lay on your bed to sleep, you will find it a
lot easier to fall asleep within minutes.
--If these tips don’t help, you may have to resort to sleep
supplements. 2mg of Melatonin 30 minutes before bed
bed should help you fall asleep a lot faster, but you can
also experiment with CBD oil (20 to 40mg), LTryptophan (500mg) and L-Theanine (200mg).
3 – OPTIMIZE REM SLEEP
REM (Rapid Eye Movement) sleep is the deep phase of
sleep during which you dream and your body does the
most repairing, growing and production of hormones.
16
It is also crucial for retaining whatever we have learnt
during the day, protecting the brain from
neurodegeneration, processing emotions and a bunch
of other important aspects of physical and mental
health.
If you are following all the dieting, training and sleeping
tips you have read about so far, chances are your REM
sleep will be just fine, but you can take supplements
like Magnesium (500mg) and Vitamin B6 (100mg) to
improve it (along with Melatonin and some of the other
supplements mentioned in the previous section).
17
OPTIMIZING SUPPLEMENTATION
If your diet, training and sleep are in check, chances
are your Testosterone levels will be quite good.
However, you can take things to the next level with
supplements like these…
1 – VITAMIN d3
Vitamin D deficiency is the norm in most Western
countries. We spend all day indoors and/or we live in
places where the sun is not always shining, so our
body does not get to produce Vitamin D on its own.
Even though you should try to increase your sun
exposure (15 to 20 minutes a day should be enough),
the most pragmatic solution to Vitamin D deficiency is
to supplement with Vitamin D3 at 8000iu a day along
with 200mcg of Vitamin K2 a day.
2 – ZINC
This key mineral is often lacking in modern man’s diet.
Studies have shown that it plays a key role in
Testosterone production, and anecdotal reports show
not only a significant increase in the levels of this
18
hormone, but also an increase in sperm volume.
Supplement with 25 to 30mg a day.
3 – MAGNESIUM
Magnesium is another mineral that is sorely lacking in
modern diets. It will not only help with sleep (what it is
known for), but it will also contribute to healthy
Testosterone levels. Take 500mg before bed.
--Other supplements that you should consider looking
into are D-Aspartic Acid, which has been shown to
improve Testosterone levels and fertility in
hypogonadal men (take 3g a day), and Ashwagandha
which has also been shown to boost Testosterone
levels to a small but noticeable extent (Take 600mg
Ashwagandha extract a day). Finally, consider taking
6mg Boron a day (2 weeks on, 1 week off) if bloodwork
shows low Free Testosterone levels relative to your
Total Testosterone.
--You have just learned about the non-negotiables that
you must implement if you want to maximize your
Testosterone levels, but you can find additional tips
and information in my free guide. Download here!
19
HOW TO MAXIMIZE AR
DENSITY NATURALLY
Maximizing our natural androgen (Testosterone) levels
to maximize muscle growth is only one part of the
equation. Increasing the amount of androgen receptors
in muscle tissue allows us to take full advantage of our
increased Testosterone levels and is the ultimate way
to maximize the amount of muscle mass we can grow
through the androgen receptor pathway.
Studies have shown that the higher our AR density, the
easier it is to grow muscle mass. Our default AR
density depends largely on genetics and explains why
some people respond better to synthetic androgens
like AAS and SARMs than others.
It also determines how easy it is for natural athletes to
grow muscle mass with their own natural Testosterone.
No matter how high your Testosterone levels are, you
will not get very big if your AR density is low.
Measuring your own AR density is out of the question,
but that does not mean you should not try to increase it
through all means possible if you want to maximize the
amount of muscle you can gain naturally.
20
INTENSITY & PATIENCE
Science has shown that lifting heavy weights increases
androgen receptor density over time. In other words,
your AR density has been increasing ever since you
started lifting, and it will continue to increase over time
if you keep training hard.
I know this advice does not help much because it is not
a pill you can take, but it reinforces the importance of
weightlifting as the foundation of muscle growth.
L-CARNITINE
L-Carnitine is a natural amino acid that can be found in
nearly every cell in the human body. One of its main
functions is to transport fatty acids into the
mitochondria to be used for energy. In other words, it
improves metabolic function which in turn improves
weight loss and energy levels. (You can find more
information about its fat-burning properties and how to
use it for that purpose in the Fat-Burner Handbook).
A lesser-known property of L-Carnitine is that it can
increase AR density in skeletal muscle and make ARs
more sensitive to androgens like Testosterone.
21
L-Carnitine is commonly sold in pills or oral solutions
despite its oral bioavailability being quite low at around
10%.
Injectable formulations exist and they are preferable.
Do not worry: L-Carnitine is a natural amino acid and
injecting it will not revoke your “natural” card (if that is
something you are worried about).
If you are willing to inject it I suggest you pin anywhere
from 200 to 400mg a day subcutaneously or
intramuscularly for up to 2 months at a time to
experience an increase in AR density and then just
“cruise” on oral L-Carnitine to keep your AR density
elevated.
If you are not willing to inject it, you can simply take 4
to 5 grams orally every day indefinitely. L-Carnitine is
very safe, but oral supplementation has been shown to
increase TMAO levels. TMAO is linked to heart
disease, so eat some raw garlic every day to inhibit it
(raw garlic contains allicin which has been shown to
inhibit TMAO).
All in all, L-Carnitine is a safe and effective way to
increase androgen receptor density over time. You will
not see dramatic results in a short period of time, but it
will definitely help you gain more muscle naturally in the
long run, especially if you also optimize your
22
Testosterone levels and every other variable discussed
in this e-book.
--This wraps up the section on the androgen receptor
pathway. As you can see, the formula is very simple:
High Testosterone + High AR density = Increased
natural muscle growth.
Thankfully, this is just one of the many pathways you
can take advantage of in your quest to maximize
natural muscle growth. Keep reading this e-book to
find more ways to get bigger & stronger naturally.
23
MYOSTATIN
PATHWAY
24
Myostatin is a member of the transforming growth
factor-beta (TGF-beta) family of signaling proteins. It is
produced by muscle cells and released into the
bloodstream, where it travels to other muscle cells and
binds to receptors on their surface. This binding
triggers a signaling cascade that leads to the inhibition
of muscle growth and development.
Myostatin acts as a negative regulator of muscle mass,
meaning that it helps to keep muscle growth in check
and prevent excessive muscle development.
But why does myostatin even exist? What is the point
of having a “built-in” muscle growth limiter? Well, from
an evolutionary point of view carrying excess muscle
mass is not desirable. An overly muscular physique
requires the heart to work too hard (which can cause it
to grow and eventually faily), it reduces mobility and it
requires an exorbitant amount of calories to be
maintained.
However, bodybuilders do not care about that.
Myostatin-inhibiting PEDs are slowly becoming popular
because they allow bodybuilders to effectively remove
the limit on how big they can get. In fact, some of the
biggest and strongest men the world has ever seen are
believed to have a mutation in their myostatin gene that
results in decreased myostatin levels.
25
There are two ways to reduce myostatin levels to the
point where they are no longer an impediment to
muscle growth:
• The first one is to undergo gene therapy to alter
the myostatin gene and achieve a decreased
myostatin production.
This procedure is expensive and inaccessible to
most people, so it is not what bodybuilders resort
to (although I believe that they will in the future
when this kind of treatment becomes more readily
available).
• The second one is to use myostatin-inhibiting
drugs and supplements. Most of these
compounds work by imitating the effects of
follistatin, or by increasing its natural production.
Follistatin is a protein that inhibits myostatin, so
the more follistatin we have, the less myostatin we
have.
The most powerful myostatin inhibitors on the market
are not what we would consider “natty-friendly”.
Fortunately, there are some easy, cheap and natural
solutions to decrease myostatin levels. Keep reading to
find out what they are and how to implement them.
26
LIFTING FOR LOW MYOSTATIN
The way you lift has a strong impact on your myostatin
levels. After all, your body will modulate whatever
physiological process it needs to modulate in order to
adapt to how you train. Here is how you should train if
you want to decrease myostatin as much as possible:
• Just give it your all. Studies have shown that highintensity resistance training reduces myostatin
levels. In other words, train hard, and train often.
• Opt for full-body workouts. Upper Body and Lower
Body workouts have been shown to produce a
greater follistatin increase than regular workout
splits. Training both Upper Body and Lower Body
in the same session doubles the increase in
follistatin.
• Embrace the pain. High concentrations of lactic
acid have been shown to increase follistatin levels.
This can be achieved by doing less weight for
more reps, slowing down on the negatives, doing
supersets and embracing the “burn” that comes
with that.
• Do not neglect cardio. Aerobic exercise is linked
to a decrease in myostatin levels as well.
27
NATURAL SUPPLEMENTS
The following natural supplements have been found to
decrease myostatin levels to a noticeable extent:
• L-Leucine: This essential amino acid plays a key
role in promoting protein synthesis, healing
wounds and regulating blood sugar levels. It has
also been linked to an increase in follistatin levels.
Supplement with 5g of L-Leucine a day.
NOTE: Leucine also promotes mTOR activation.
More on that in the “mTOR Pathway” chapter of
this e-book.
• Creatine: Creatine should not require an
explanation as it is probably the most popular
natural muscle-building supplement on the
market. You will learn more about it in the final
chapter of this e-book, but everything you need to
know about Creatine in relation to myostatin is that
it can decrease it. Take 5g a day.
• Epicatechin: This flavonoid found in Green Tea,
chocolate and grapes has been shown to produce
a significant decrease in myostatin levels. There is
little evidence that it works when taken orally, but
it may be worth a shot. Take 750mg a day.
28
CONS OF LOW MYOSTATIN
The main drawback to having low myostatin is that
connective tissues like joints, tendons and ligaments
become significantly weaker, thereby reducing physical
strength and increasing the chances of suffering an
injury in the gym.
While the tips in this chapter will not cause a crazy
drop in myostatin (you would have to use actual
synthetic drug to achieve that), you still have to be
careful when training and you have to avoid ego-lifting
along with any other action that can increase your
chances of getting injured.
--This concludes the section on Myostatin Inhibition.
Unfortunately, the most powerful myostatin inhibitors
known to man (YK-11, ACE-031, FST-344) are not
compatible with natural bodybuilding, so natural
athletes are unable to reduce myostatin to the same
extent as enhanced athletes.
Still, I believe that following the training principles and
supplementing with the natural compounds outlined in
this chapter is a sure-fire way to gain more muscle
without risking one’s health.
29
Mtor PATHWAY
30
The mTOR (mechanistic target of rapamycin) pathway
is a complex network of signaling pathways that play a
crucial role in regulating muscle growth and strength.
mTOR is a protein kinase that acts as a central
controller of cellular metabolism and is activated by
various stimuli, including growth factors, amino acids,
and energy levels.
When activated, mTOR promotes the synthesis of
proteins, including muscle proteins, which leads to
muscle growth and hypertrophy. It is also known to
activate insulin and insulin-like growth Factors (IGF-1)
receptors throughout the body.
There are two mTOR complexes: mTORC1 and
mTORC2:
• mTORC1 is activated by growth factors such as
insulin-like growth factor-1 (IGF-1). These targets
stimulate the translation of mRNA into protein,
leading to an increase in muscle mass.
• mTORC2 is activated by mechanical stimuli, such
as resistance exercise.
In addition to its role in muscle growth, mTOR also
plays a role in other processes such as glucose
metabolism, fat synthesis, and immune function.
31
Dysregulation of the mTOR pathway has been linked to
several diseases, including cancer, diabetes, and
obesity.
mTOR activation is not something many bodybuilders
actively try to do, but it does not take a lot of effort. As
you are about to find out, some of the same tips that
you can implement to decrease your myostatin also
work to activate mTOR.
LIFTING FOR mTOR ACTIVATION
The same training instructions covered in the Myostatin
section apply. In other words, mTOR (specifically
mTORC2) is activated by intense, high-frequency
resistance exercise.
NATURAL SUPPLEMENTS
Having a protein-rich diet is necessary for mTOR
activation, but the one amino-acid that truly makes a
difference is none other than Leucine.
The same amino-acid that is linked to a decrease in
myostatin also appears to be the leading activator of
mTOR from a single 5g dose a day.
32
Interestingly, Creatine is also linked to mTOR
(mTORC1) activation when dosed at 5g a day.
Other supplements that may activate mTOR include:
• Beta-Hydroxy Beta-Methylbutyrate (HMB): HMB is
the metabolite of Leucine that appears to be
responsible for mTOR activation. Using it instead
of (or in conjunction with) Leucine may provide a
stronger effect. The recommended HMB dose is 3
to 6g a day.
• Magnesium: Magnesium is a mineral that requires
no introduction. It is essential for various bodily
functions, including protein synthesis, nerve
function, and muscle function. It may also be
involved in the activation of mTOR according to
animal studies. The recommended Magnesium
dose is 500mg a day.
RISKS OF MTOR ACTIVATION
Sadly, excess mTOR activation decreases appetite,
accelerates aging, exacerbates autoimmune diseases,
decreases
insulin
sensitivity,
promotes
neurodegenerative diseases, increases adipose tissue
accumulation, inhibits autophagy and increases the
chances of kidney disease.
33
We want mTOR to be balanced, not too high and not
too low. Following the tips in this chapter will allow you
to achieve considerable mTOR activation while still
remaining in safe territory, so you do not need to fear
the aforementioned side-effects.
--This concludes the chapter on the mTOR pathway. As
you can see, there is a lot of overlap between mTOR
activation and myostatin inhibition, so many of the tips
that apply to one pathway also apply to the other.
mTOR is also activated by IGF-1 and insulin, two
peptide hormones that we are going to delve into later
in this e-book.
34
ESTROGEN
RECEPTOR-BETA
PATHWAY
35
Estrogen is a steroid hormone that is primarily
associated with the female reproductive system and
the development of female secondary sex
characteristics. However, estrogen is also present in
men and plays a key role in our bodies.
In men, estrogen is mainly produced by the
aromatization of Testosterone. It is responsible for
maintaining bone density, regulating mood, lowering
cholesterol levels, promoting a healthy sex drive/sexual
function, protecting the brain and growing muscle
mass.
The estrogen receptor beta (ER-β) is a specific type of
estrogen receptor that is found in muscle tissue and is
believed to play a role in the estrogen-mediated effects
on muscle growth and physical strength.
Studies have shown that activation of ER-β in muscle
cells can stimulate the production of proteins that are
important for muscle growth and repair, such as
myogenin and myocyte enhancer factor 2C (MEF2C).
It can also increase the expression of genes involved in
muscle development and function, such as musclespecific ring finger 1 (MuRF1) and calpain-3.
In other words, estrogen also plays a role in the
development of muscle mass (which is why enhanced
bodybuilders typically let their estrogen sit at the upper
end of the reference range when bulking up).
36
But how do we do that? Well, the obvious answer
would be that we need to have good estrogen levels in
order to get as much ER-β activation as possible.
However, having exceedingly high estrogen levels is
not desirable as they would result in the development
of gynecomastia, moodiness, sexual dysfunction, water
retention, acne and other negative symptoms.
Having strong yet balanced estrogen levels can be
achieved by having a healthy body fat percentage (12
to 15% is the sweetspot) and by optimizing
Testosterone levels (as explained in the Androgen
Receptor chapter of this e-book).
Fortunately, activating ER-β without the need to play
around with estrogen is possible.
NATURAL SUPPLEMENTS
Some supplements have been shown to exert musclebuilding effects by acting through this pathway:
• Milk Thistle (Silymarin): This supplement is
commonly used by enhanced bodybuilder who
want to protect their liver during a cycle of SARMs
or oral AAS. However, one of its key components
is an ER-β agonist known as Silibinin.
37
According to animal and human studies, Milk
Thistle can improve recovery, stimulate muscle
hypertrophy and boost endurance. Take 500 to
750mg of Milk Thistle extract every day.
• Beta-Ecdysterone: This insect hormone is
marketed as a legal, natural steroid that can build
strength and muscle with no side-effects. There is
a lot of controversy regarding its effectiveness, but
studies have shown that it can stimulate muscle
growth and recovery by acting on the ER-β. Take
500mg to 2g a day.
• Turkesterone: Turkesterone is a plant analogue of
Ecdysterone that plants produce as a defense
mechanism against insects. Its structure is nearly
identical to that of Ecysterone, and so are its
effects. Data indicates that it can also build a
muscle mass through the same pathway. Take
500mg to 2g a day.
RISKS OF ER-β ACTIVATION
There appear to be no risks associated with the use of
the aforementioned supplements for the activation of
the estrogen receptor beta. As mentioned before,
however, increasing estrogen with the purpose of
38
building muscle can have negative consequences that
are not worth the modest increase in muscle growth.
---
This concludes the chapter on the ER-β pathway.
Despite very few people being aware that this musclebuilding pathway exists, hundreds of thousands of
natural bodybuilders have been taking advantage of it
to build a modest but valuable amount of muscle with
popular supplements like β-Ecdysterone and
Turkesterone.
39
INSULIN PATHWAY
40
Insulin is a peptide hormone that is produced by the
pancreas and plays a critical role in the regulation of
glucose metabolism.
Insulin shuttles glucose (blood sugar) from the
bloodstream into cells, where it can be used for energy
or stored for later use. In addition to its role in glucose
metabolism, this peptide hormone also plays a role in
protein, fat, and carbohydrate metabolism.
Insulin is one of the most anabolic hormones in the
body, hence why some enhanced bodybuilders inject
exogenous insulin to grow at a faster rate and get
stronger.
This hormone increases the transport of amino acids
into muscle cells, stimulating muscle protein synthesis
and promoting muscle growth. Insulin also inhibits the
breakdown of muscle protein, meaning that it has an
anti-catabolic effect.
It is worth noting that high insulin levels can also
promote the storage of fat because it does not
discriminate between muscle and adipose tissue when
it comes to storing glucose.
For this reason, taking advantage of the insulin
pathway to grow more muscle is done not by
increasing our insulin production, but by increasing our
sensitivity to insulin.
41
Insulin sensitivity refers to the ability of cells in the body
to respond to insulin and take up glucose from the
bloodstream.
People who are insulin sensitive have a higher capacity
to clear glucose from the bloodstream. This is
beneficial because it prevents the accumulation of
glucose in the bloodstream, which would otherwise
lead to high blood sugar levels (hyperglycemia). Insulin
sensitivity also makes cells more efficient at using
glucose for energy, and it improves the response of
muscle tissue to insulin, leading to increased anabolic
activity.
On the other hand, people who are insulin resistant
(meaning that they have low insulin sensitivity) have a
reduced ability to respond to insulin and take up
glucose from the bloodstream. This results in higher
blood sugar levels (hyperglycemia) and forces the
pancreas to produce more insulin in order to make up
for the lack of sensitivity.
Insulin resistance can lead to diseases like type 2
diabetes,
obesity,
inflammation,
hypertension,
dyslipidemia and heart disease.
Therefore, being insulin sensitive is necessary not only
to build more muscle, but also to stay healthy and have
a better quality of life down the line. Here is how you
can become more insulin sensitive…
42
DIET optimization
Improving insulin sensitivity is quite easy, but most
people today are not as insulin sensitive as they should
be due to a lack of exercise, bad eating habits and
poor sleep quality.
As a natural bodybuilder, chances are you already
have a decent degree of insulin sensitivity (unless you
are dirty bulking on junk food) because you do
resistance training on a regular basis, something that
has been shown to improve insulin sensitivity.
Chances are you also sleep well (be sure to check out
the tips in the Androgen Receptor Pathway section of
this e-book if you don’t) and are not fat, so the only
thing left for you to do to further improve your insulin
sensitivity is to tweak your diet.
These are the diet principles you need to follow in order
to optimize your insulin sensitivity:
• Eat whole foods: Unprocessed whole foods should
be the foundation of your diet. A good rule of
thumb for optimal insulin sensitivity is to eat things
that you can either gather from nature or hunt:
Eggs, meat, fish, fruit (mainly fruit that is high in
fiber), legumes, nuts, vegetables, etc…
43
• Avoid high glycemic index carbs: These carbs are
absorbed very rapidly and tend to cause a sudden
spike in blood sugar levels. Examples of high
glycemic index carbs are anything made out of
wheat, any food or drink containing processed
sugars, white rice, corn and some fruits like
watermelon.
You want most of your carbs to have a low
glycemic index score so that they are absorbed
slowly and without causing a sudden blood sugar
& insulin spike. This will not only keep you insulin
sensitive, but it will also help you prevent the
typical lethargy and brain fog that occurs after
eating a bunch of bread, pasta or other high
glycemic index meals.
NOTE: High glycemic index carbohydrates can
still serve a purpose. Eating them together with
protein after a workout is a great way to replenish
depleted glycogen stores rapidly and stimulate
protein synthesis. I suggest you google the
glycemic index (GI) for more information.
• Avoid seed oils: Seed oils like sunflower oil and
soybean oil (among others) are present in most
processed food. These oils have been linked to a
myriad of health problems including insulin
resistance, so avoid them at all costs.
44
• Consider fasting: Fasting is a double-edged
sword. While it can be incredibly helpful for losing
fat and improving insulin sensitivity, it can make it
harder for a bodybuilder to eat enough calories to
grow, so this would only be helpful in a cutting
context.
If you implement this advice, I can guarantee that you
will not only build more muscle and get stronger at the
gym, but you will also feel better, you will have an
easier time burning fat, you will have more energy, you
will be healthier, you will live longer and your quality of
life as a whole will improve.
NOTE: A sure-fire way to know whether your insulin
sensitivity is improving or not is to use a glucometer to
measure your fasted blood glucose every morning.
You want your fasted blood glucose levels to be below
100mg/dl, preferably closer to 80mg/dl. If your fasted
blood glucose levels are between 100 and 125mg/dl,
you are insulin resistant and at risk of developing type
2 diabetes. If your levels are over 125mg/dl, chances
are you are already diabetic.
This is a solid indicator of optimal insulin sensitivity
because it proves that your body is efficient at shuttling
glucose where it is needed instead of letting it build up
in your blood (which is what insulin resistance causes).
45
NATURAL SUPPLEMENTS
While the previous dieting tips are more than enough
for the vast majority of people to improve their insulin
sensitivity, large bodybuilders who have to eat 3.5k+
calories a day may find it hard to hit their macro and
calorie intake goals without consuming large amounts
of carbs and spiking their glucose levels.
In fact, insulin resistance is one of the leading reasons
why bodybuilders hit plateaus. Have you ever
wondered why so many bodybuilders struggle to put
on muscle past a certain point and only seem to gain
fat instead?
Years of eating an incredibly carb-heavy diet have
resulted in these bodybuilders becoming insulin
resistant, meaning that their body is not capable of
managing the excess glucose that comes from their
carb-heavy diet (so it has to get stored as fat).
Bodybuilders with a family history of diabetes who have
a genetic predisposition to high blood sugar levels may
also find it hard to stay insulin resistant with the
previous diet tips alone.
The solution for these men is not to decrease carb
intake, but to opt for lower glycemic index carbs while
46
also supplementing with ONE of the following
compounds:
• Chromium Picolinate: This supplement containing
the mineral chromium and picolinic acid is one of
the most widely used natural treatments for high
blood sugar levels and insulin resistance. Scientific
data also suggests that it may contribute to weight
loss and muscle growth. Take 200mcg before
every carb-heavy meal.
• Berberine: Berberine is a natural ingredient found
in barberries that has been shown to be extremely
effective at decreasing blood sugar levels and
treating insulin resistance. Also linked to weight
loss and muscle growth, although it has been
proven to inhibit mTOR. Take 500mg before every
carb-heavy meal.
• Metformin: Metformin is a prescription drug
although it could be considered a “natural
solution” because it is derived from the galega
officinalis plant. This is the most popular drug for
the treatment of type 2 diabetes because it is the
most effective orally bioavailable solution for high
blood sugar levels and insulin resistance. It is also
linked to weight loss and longevity, but like
Berberine it may also inhibit mTOR. Take 500mg
twice a day.
47
RISKS OF INSULIN OPTIMIZATION
Some of the aforementioned tips can lead to what is
known as hypoglycemia, a condition in which blood
sugar levels drop too low and one starts sweating and
feels dizzy, irritable, hungry and anxious.
Using a glucometer can help one identify hypoglycemia
with greater accuracy (levels below 70mg/dl).
Hypoglycemia can be treated within minutes by
consuming high glycemic index carbs (sugary drinks
work best in this scenario), but it is not to be
underestimated.
If it occurs, you are probably not eating enough carbs
and/or you are abusing the supplements that can
decrease blood sugar levels, so adjust your diet /
supplementation to ensure your blood sugar levels stay
in the correct range (between 80 and 100mg/dl if
fasted or between 100mg/dl and 125mg/dl if you have
food in your system).
---
This concludes the chapter on the Insulin pathway. As
you can see, improving insulin sensitivity will not only
maximize your ability to gain muscle and lose fat, but it
will also improve your overall health, life expectancy
and quality of life.
48
GROWTH HORMONE
& IGF-1 PATHWAY
49
Growth hormone (GH) is a peptide hormone that is
produced and secreted by the pituitary gland. It is
responsible for stimulating growth and cell
reproduction, as well as promoting lipid metabolism
and the use of fat for energy. GH also has anabolic
effect in muscle and bone tissue. Additionally, it
regulates the metabolism of carbohydrates, proteins
and fats, and it is also involved in the metabolism of
electrolytes.
Insulin-like growth factor 1 (IGF-1) is a peptide
hormone that is structurally similar to insulin and is
produced in the liver in response to GH and estradiol.
IGF-1 is involved in growth and repair of tissues in the
body, and it also plays a role in the regulation of cell
growth, proliferation and differentiation. It also has
anabolic effects and stimulates the uptake of glucose
and amino acids by cells.
Enhanced bodybuilders have been using exogenous
Growth Hormone for decades, and IGF-1 preparations
have been growing in popularity in recent years.
Besides leading increased strength and hypertrophy
(the growth in size of existing muscle cells), GH and
IGF-1 are believed to induce hyperplasia, which is the
growth of new muscle cells.
It is impossible to match the doses used by enhanced
bodybuilders through natural means, but with the tips
50
you are about to learn, you will most certainly be able
to increase the production of these hormones to a
noticeable extent.
Because IGF-1 production largely depends on Growth
Hormone and estradiol production, we will only be
focusing on how to increase GH levels (estradiol
optimization is covered in previous chapters).
LIFESTYLE FACTORS
Before attempting to use supplements, it is important
to optimize one’s lifestyle to be conducive towards GH
production.
Studies have shown that resistance exercise, aerobic
exercise and sleep quality are linked to GH secretion.
Because I have already covered tips on how to
optimize training and sleep quality in previous chapters
(specifically in the Androgen Receptor Pathway
chapter), I will not be repeating myself here.
Here are some lifestyle changes that can increase GH:
• The easiest lifestyle change you can implement
today to increase your GH production is to avoid
eating carbs for 1 hour before bed.
51
Eating carbs can increase blood sugar levels and
the secretion of insulin, which is known to inhibit
GH production. Since we produce the most GH
while sleeping, it is important to avoid anything
that can hinder it before we go to sleep.
If you absolutely must eat carbs before bed,
supplement with Chromium Picolinate or
Berberine right before you go to sleep to keep
your blood sugar and insulin levels down and
prevent the inhibition of GH (check out the
previous chapter to learn more about insulin).
• Sauna usage has been found to increase GH
production to a very significant extent. Dr. Andrew
Huberman’s protocol appears to provide the best
results, and it consists in the following:
Once a week, 30 minutes of sauna, followed by 5
minutes outside, then 30 minutes again. For even
more gains in GH, you can repeat the same
process 3 to 4 hours later (so a total of 4 x 30
minute sauna sessions in a single day, 1x a week).
• Fasting has been shown to produce a dramatic
increase in GH secretion. Unfortunately, fasting is
not conducive towards building muscle, so I do
not recommend this approach.
52
NATURAL SUPPLEMENTS
There is some scientific data to suggest that the
following supplements can help increase Growth
Hormone (and by extension IGF-1) levels:
• Vitamin A: Vitamin A deficiency may be linked to
decreased GH production according to a study on
GH deficient children. It has also been shown to
increase IGF-1 levels (but not GH) in oxen.
Supplementing with Vitamin A may have an effect
on your GH or IGF-1 levels if you are deficient in it
(about 50% of adults are), so take 10,000iu a day
if you want to give it a shot.
• Arginine, Ornithine and Citrulline: Studies have
shown that L-Arginine supplementation can
increase GH and IGF-1 expression. Similar effects
have been observed after Ornithine and Arginine
supplementation (both amino acids are closely
related to Arginine). Take 5 to 10g of any of these
amino acids per day before a workout for better
pumps as well (I would personally pick Citrulline).
• Glycine: There is limited but reliable evidence to
suggest that Glycine supplementation can
increase Growth Hormone secretion in healthy
53
adults while also improving sleep quality. Take 5g
before every night before bed.
• Alpha-GPC: This natural nootropic supplement is a
precursor to acetylcholine that has been shown to
increase GH secretion as well as mental clarity,
focus and physical performance. Take 400mg 3
times a day.
• GABA:
Supplementing
with
this
natural
neurotransmitter has been shown to not only
improve sleep quality and relaxation, but to also
improve the secretion of GH in response to
physical exercise. Take 3g every night before bed.
• Ursolic Acid / Holy Basil Extract: This compound
found in apples, cranberries and other fruits and
plants has been proven to aid in muscle growth by
enhancing the response of muscle tissue to IGF-1.
Take 200mg 3 times a day.
Using 3 or 4 of these supplements should be more
than enough to experience a significant boost in GH
and IGF-1 production if lifestyle factors are optimized,
but these are some more supplements that may also
increase Growth Hormone and/or IGF-1: Lysine,
Creatine, Melatonin, Zinc, DHEA, Resveratrol and
others…
54
RISKS OF INCREASED GH & IGF-1
Long-term exposure to high levels of Growth Hormone
and IGF-1 can have devastating consequences like
acromegaly, increased chances of growing tumors (not
because GH & IGF-1 cause it, but because they help
existing tumors thrive), diabetes, cardiac hypertrophy
and more.
Fortunately, these side-effects are only really an issue
in people who take high doses of these peptide
hormones exogenously for extended periods of time.
You are unlikely to get your GH & IGF-1 levels into
dangerous territory by following the lifestyle tips and
taking the supplements described in this chapter.
--This concludes the chapter on Growth Hormone and
IGF-1. Even though you will not be able to increase
your levels to the point where they are comparable to
what enhanced bodybuilders are injecting, you will
most certainly see an improvement in your physical
appearance and ability to grow muscle, recover, sleep
and lose fat if you implement the tips we have just
covered for an extended period of time.
55
OTHER PATHWAYS
56
CORTISOL
Cortisol is a hormone that is released in response to
stress and has many functions in the body, including
regulation of metabolism, immunity and blood
pressure.
Cortisol also affects muscle tissue by breaking down
proteins in the muscles and converting them into
glucose to provide the body with energy. This catabolic
effect of cortisol can lead to muscle wasting and
decreased muscle mass over time, especially if cortisol
levels remain elevated for prolonged periods.
Cortisol levels naturally fluctuate throughout the day
and can increase during physical activity, including
exercise. While this increase can have a negative
impact on muscle growth, it can also help stimulate the
body's response to physical stress and promote
adaptation. The key is to balance cortisol levels and
ensure that they do not remain elevated for extended
periods.
In other words, being stressed all the time makes it
harder for us to gain muscle when bulking up, and to
keep muscle when cutting. Keep reading to find out
how to keep cortisol (stress) levels under control.
57
LIFESTYLE FACTORS
If you implement the diet, training and sleeping tips
discussed in previous chapters of this e-book, you are
already doing a lot to keep your cortisol in check.
Still, most people today are stressed not because they
don’t sleep enough or they don’t work out, but because
they have lives they hate and are always worrying
about schedules, deadlines and making their boss
happy.
I realize that telling someone with a truly stressful life to
just chill and meditate may sound like a joke, but
science has shown that the following activities can
drastically reduce stress (and cortisol) levels in people
with hectic lives:
•
•
•
•
•
•
Meditating for 10 to 20 minutes a day.
Practicing mindfulness.
Deep breathing exercises.
Reading.
Listening to relaxing music.
Praying.
Before you write these off as pointless practices, I
suggest you try a few for a couple of weeks. I can
guarantee you will see results.
58
NATURAL SUPPLEMENTS
Meditation is not good enough for you? Here are some
natural anxiolytic supplements that can decrease your
cortisol levels and help you manage stress:
• Ashwagandha: This herb is commonly used in
Ayurvedic medicine to reduce stress and anxiety.
It may also improve testosterone levels and libido.
Take 500mg of Ashwagandha extract a day.
• L-Theanine: L-Theanine is an amino acid found in
tea leaves (it is the reason why Green Tea has an
anxiolytic effect). It increases the levels of
neurotransmitters like GABA, resulting in improved
sleep quality and decreased cortisol levels.Take
200mg up to 3 times a day (stacks very well with
Caffeine for improved focus without jitters or
anxiety).
• Valerian Root. Valerian root has been used for
centuries to reduce anxiety, stress, and insomnia,
and, like L-Theanine, is believed to work by
increasing levels of the neurotransmitter GABA.
500mg a day, preferably before bed.
Other supplements that may decrease cortisol are:
Kava, Bacopa, Rhodiola, Pro-Biotics and Magnesium.
59
NITRIC OXIDE
Nitric oxide (NO) is a signaling molecule involved in
various physiological processes, including muscle
growth.
NO acts as a vasodilator, meaning it relaxes blood
vessels and increases blood flow to muscles during
exercise.
This increased blood flow delivers more oxygen and
nutrients to the muscles, which enhances “pumps”,
improves muscle endurance and stimulates muscle
growth through the process of protein synthesis. In
fact, most pre-workout supplements contain NOboosting supplements (some of which we will cover in
the following pages).
Nitric Oxide is also responsible for normalizing blood
pressure levels (by dilating blood vessels), improving
immune response, ensuring optimal brain function,
decreasing inflammation and improving erectile
function.
Unfortunately, excess NO can cause oxidative stress
and cell damage, but you are unlikely to reach
dangerous levels of NO with the tips we are about to
discuss.
60
LIFESTYLE FACTORS
Other than living a healthy lifestyle, the first thing that
comes to mind when trying to improve nitric oxide
levels is to eat foods high in nitrates (like beets, lettuce,
spinach and arugula).
The problem with this approach is that high levels of
nitrates have been linked to cancer development,
methemoglobinemia and digestive problems, so I do
not recommend it at all.
NATURAL SUPPLEMENTS
The following natural supplements are incredibly
effective at increasing NO levels:
• L-Citrulline: This amino acid found in Watermelon
is a precursor to Arginine, which is known to
increase NO synthesis. It can also increase GH as
explained in the previous chapter. Take 5 to 10g a
day before a workout.
NOTE: Citrulline Malate is not the same as LCitrulline. The former mixes the latter with Malic
Acid, which has been shown to improve muscle
recovery. If you take Citrulline Malate instead of LCitrulline, take 8 to 10g before a workout.
61
• L-Arginine: Arginine is involved in the synthesis of
NO and can also increase GH. Even though LCitrulline is a precursor to Arginine, L-Citrulline
supplementation has been found to be more
effective than L-Arginine supplementation. If you
choose to take it, dose it at 5 to 10g a day before
a workout as well.
Studies have shown that combining NO precursors like
Citrulline or Arginine with antioxidants can delay NO
breakdown and maintain high levels of NO for longer.
Combining Citrulline or Arginine with antioxidant
supplements like N-Acetyl Cysteine (at 1g a day) or
Vitamin C (at 1g a day) may enhance their effects while
also preventing the oxidative stress that high levels of
NO can potentially cause.
62
INFLAMMATION
Inflammation plays a complex role in muscle growth
and can both promote and hinder muscle growth,
depending on the type and duration of the
inflammatory response:
• Acute inflammation: This is the kind of transient
inflammation that occurs in response to physical
exercise or an injury. This type of inflammation
triggers the release of growth factors and
cytokines that promote muscle growth, repair, and
adaptation.
• Chronic inflammation: Chronic or persistent
inflammation, on the other hand, can interfere with
muscle growth by reducing muscle protein
synthesis, damaging muscle fibers, and impairing
muscle function. Not to mention the devastating
effect it can have on a person’s overall health.
Other than lifting hard, there is not much you can do
“lifestyle-wise” to increase acute inflammation.
However, there is a natural supplement called
Arachidonic Acid (AA) which is purported to grow
muscle by exacerbating the inflammation of muscle
tissue in response to resistance exercise.
63
Arachidonic acid is a polyunsaturated omega-6 fatty
acid that is found in animal-based foods, such as meat
and eggs, as well as in some plant-based oils.
In the body, arachidonic acid converted into several
different bioactive compounds like prostaglandins,
thromboxanes and leukotrienes, which play important
roles in inflammation.
Studies have shown that supplementation with
arachidonic acid can enhance muscle growth and
improve muscle function in response to resistance
training, and anecdotal reports show that it can also
cause insane “pumps” and increased muscle
soreness.
The recommended dose is 2000mg (2g) a day before
a workout. I personally would only use it 2 or 3 times a
week to prevent chronic inflammation.
Something else you can do to keep inflammation under
control while using AA is to supplement with Omega-3s
in the form of Fish Oil or Krill Oil (up to 3g a day).
64
ATP
ATP (adenosine triphosphate) is a molecule that
provides energy for various cellular processes,
including muscle contraction. During exercise and
muscle contraction, ATP is broken down into ADP
(adenosine diphosphate), releasing energy that the
muscle fibers use to perform work.
In terms of muscle growth, ATP is essential for
supporting the energy demands of the muscle fibers
during exercise and recovery. Adequate ATP
availability is important for promoting muscle protein
synthesis and for supporting the cellular processes
involved in repairing muscle tissue.
Besides having a healthy lifestyle, the most reliable way
to increase ATP production is to supplement with
Creatine.
Creatine is a naturally occurring substance that is
found in small amounts in certain foods, such as meat
and fish, and can also be produced in the liver and
kidneys.
Creatine increases ATP levels in the body by improving
the efficiency of the body's energy system. Creatine is
stored in the muscles and can be converted into
65
phosphocreatine (PCr), which acts as a high-energy
reserve that can be used to support energy-intensive
processes, such as muscle contraction.
During high-intensity, short-duration exercises, the
body's demand for energy increases, leading to a rapid
depletion of ATP stores. The stored PCr can then be
broken down to rapidly regenerate ATP, allowing for
the continuation of high-intensity exercise.
This improved efficiency of the energy system can
result in greater exercise performance and improved
muscle growth. In addition, increasing muscle creatine
stores can also help to improve muscle hydration,
which can further enhance muscle function and muscle
fullness.
There are different types of Creatine, but the most
effective one is Creatine Monohydrate. Dose it at 5g a
day with plenty of water. Contrary to popular belief,
there is no need to go through a “loading phase” where
20g are taken every day for a couple of weeks.
66
AMPK
NOTE: AMPK could have been included in the Insulin
pathway chapter, but I figured that covering it
separately would provide a better insight into how it
works.
AMP-activated protein kinase (AMPK) is a key energy
sensor in the body that helps regulate energy balance
in cells. It is activated by high levels of AMP, which is
produced when cellular energy levels are low. When
activated, AMPK stimulates glucose uptake and
utilization, fatty acid oxidation, and decreases fatty acid
synthesis, thereby increasing energy availability in the
cell.
In the context of muscle building, AMPK activation has
been shown to promote muscle growth and improve
exercise performance. AMPK activation increases the
activity of key signaling pathways involved in muscle
growth and to enhance the cellular response to
exercise stimuli, leading to an increase in muscle size
and strength.
Additionally, AMPK activation will improve insulin
sensitivity, meaning that this muscle-building
67
mechanism is closely intertwined with the Insulin
pathway.
In fact, AMPK activation can be achieved through
many of the same lifestyle changes that improve insulin
sensitivity, and by some of the same supplements that
we covered in the Insulin chapter.
One is Berberine, which despite having a negative
effect on mTOR signaling does have a clear positive
effect on muscle growth (by both stimulating AMPK
and improving insulin sensitivity). Take 500mg before
every carb-dense meal.
The exact same can be said about Metformin, which
can be dosed at 500mg twice a day.
Other supplements that have been shown to improve
AMPK activation (and insulin sensitivity) are
Resveratrol, Quercetin and Curcumin.
68
FINAL NOTES &
SOURCES
69
I want to thank you for having purchased and read
through this e-book. I look forward to hearing back
from you with feedback on whether these tips helped
you achieve a better physique in a safe & natural way.
However, I want to use this opportunity to make
something very clear: The information in this e-book
should not be seen as medical advice. You should not
use any supplements or drugs without the approval
and supervision of your doctor.
If you enjoyed this e-book and you would like to read
more of my content, check out the following e-books:
THE SARM HANDBOOK: This e-book is a
comprehensive guide to using SARMs and similar
research chemicals like MK-677, Cardarine and SR9009. A must read if you want to learn how to run
SARM cycles in a sustainable way.
Click here to grab it at a special price!
--THE ANABOLIC HANDBOOK: The ultimate guide to
Anabolic Steroids. Whether you are already using
Steroids or you are you considering using them, this ebook will teach you everything you need to know to
take them in the safest & most effective way possible.
Click here to grab it at a special price!
70
THE FAT-BURNER HANDBOOK: Interested in getting
shredded? This Handbook covers both natural and
synthetic fat-burning drugs that you can use to melt fat
and get shredded as quickly as possible, and it
teaches you the exact cycle protocols you must
implement to stay healthy while doing so.
Click here to grab it at a special price!
--THE ULTIMATE GUIDE TO MALE ENHANCEMENT:
This e-book covers both natural supplements and
pharmaceutical drugs that can be used to improve
libido, sexual function and overall performance in the
bed.
Click here to grab it!
--THE PEPTIDE HANDBOOK: Peptides are wonderful
compounds that can improve healing, grow muscle
mass, aid with fat loss, improve skin quality and much
more… The Peptide Handbook will teach you how to
use them in the smartest way possible.
Click here to grab it at a special price!
71
SOURCES
Even though most supplements in this e-book can be
bought from traditional supplement stores and
Amazon, certain compounds are harder to find (the
most effective ones, actually). Here are reliable
sources for all of them:
INJECTABLE L-CARNITINE (oral available anywhere)
Click here to get it & save 20% w/ code INFO20
TURKESTERONE
Click here to get it & save 10% w/ code SARMSINFO
METFORMIN
Click here to get it & save 20% w/ code INFO20
ARACHIDONIC ACID
Click here to get it & save 15% w/ code INFO15
EPICATECHIN
Click here to get it & save 15% w/ code INFO15
72