Effect On | Scale | Contributors |
Cognition | 6 | L-Theanine, Zinc, Phenylpiracetam, Aniracetam, Alpha GPC, AcetylCarnitine |
Memory | 5 | Ginger, Creatine, Phenylpiracetam, Oxiracetam, Aniracetam, Fish Oil, Vinpocetine |
Insulin Sensitivity | 4 | Creatine, Zinc, Vitamin C, Magnesium, Vitamin D, Fish Oil, AcetylCarnitine |
Free Testosterone | 3 | Creatine, Zinc, Magnesium, Vitamin D, Fish Oil, AcetylCarnitine |
Lean Mass | 3 | Creatine, Vitamin D, Fish Oil, AcetylCarnitine |
Power Output | 2 | Creatine, Vitamin D, Alpha GPC, AcetylCarnitine |
Sperm Quality | 2 | Vitamin C, AcetylCarnitine |
Growth Hormone | 2 | Creatine, Alpha GPC |
Anaerobic Exercise | 2 | Creatine, AcetylCarnitine |
Cell Adhesion Factors (aka sCAM-1 | 1 | Fish Oil |
Sleep Quality | 1 | Magnesium |
Endothelial Function | 1 | Fish Oil |
Serum Magnesium | 1 | Magnesium |
Muscle Carnitine Content | 1 | AcetylCarnitine |
Muscular Endurance | 1 | Creatine |
Rate of Gastric Emptying | 1 | Ginger |
Treatment of Myotonic Dystrophy | 1 | Creatine |
Quality of Life (aka QOL) | 1 | Oxiracetam |
VO2 Max | 1 | Creatine, Vitamin C, Fish Oil, AcetylCarnitine |
Verbal Fluency | 1 | Oxiracetam |
Euphoric | 1 | Creatine |
Blood Flow | 1 | Vitamin C, Fish Oil |
Calmness | 1 | L-Theanine |
Leptin | 1 | Zinc, Fish Oil |
Plasma Vitamin C | 1 | Vitamin C |
Infant Birth Weight | 1 | Fish Oil |
Cortisol | 1 | Creatine, Vitamin C, Magnesium, 5-HTP, Fish Oil |
Bone Mineral Density (aka BMD) | 1 | Creatine |
Treatment of Hepatic Encephalopathy | 1 | AcetylCarnitine |
Fatigue Resistance | 1 | Creatine |
Photoprotection | 1 | Fish Oil |
Attention | 1 | Creatine, Fish Oil, AcetylCarnitine |
Hydration | 1 | Creatine |
Protection from Smoking | Neutral | Vitamin C |
Triglycerides | Neutral | Magnesium, AcetylCarnitine |
HDL-C | Neutral | Magnesium, AcetylCarnitine |
Muscle Soreness (aka Delayed onset muscle soreness | Neutral | Fish Oil |
T Cell Count | Neutral | Fish Oil |
B cell count | Neutral | Fish Oil |
Working Memory | Neutral | Coconut Oil |
Fat Oxidation | Neutral | AcetylCarnitine |
Pre-Eclampsia Risk | Neutral | Fish Oil |
Postpartum Depression | Neutral | Fish Oil |
Apolipoprotein B | Neutral | Fish Oil |
Insulin Secretion | Neutral | Fish Oil |
Natural Killer Cell Content (aka NK cell | Neutral | Fish Oil |
Pain | Neutral | Vitamin D |
Exercise-Induced Immune Suppression | Neutral | Vitamin C |
IGF-1 (aka Insulin-like growth factor-1) | Neutral | Creatine, Zinc, Magnesium, Fish Oil |
Exercise Capacity in COPD | Neutral | Creatine |
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Saved Therapies | Added | Time | Frequency | Notes |
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Saved Activities | Added | Time | Frequency | Notes | |
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Custom stretch and exercise plan | 2021-09-22 11:35:22 |
06:30 PM 07:30 PM |
Monday, Wednesday, Friday. Start with stretching then move onto first circuit. Circuit Perform 30 seconds (1 minute event ually) of one exercise, followed by 30 seconds of rest. Then move on to next exercise. Once all 8 are complete, rest 1 minute and move onto tri-set. Follow the appropriate tempos where noted (1-0-4 means ?1 sec concentric?, ?0 sec pause?, ?4 sec eccentric?) Step-Up Plank Bulgarian Lunges (1-0-4) Deadbug (1-0-4) Burpees Single Leg Drop Squats (1-0-4) Push-Ups (1-0-4) Mountain Climbers Tri-Set Perform 30 seconds at each exercise (1 minutes eventually) within the tri-set with 30 seconds of rest between each. Once all 3 are done, rest 30 seconds, and move on to final superset. 1a. Step-Ups 1b. Plank 1c. Mountain Climbers 2a. Deadbug (1-0-4) 2b. Burpees 2c. Single Leg Drop Squats (1-0-4) Superset Perform 30 seconds (1 minute eventually) of first exercise in superset, rest 30 seconds, then do second exercise. Rest 30 seconds and repeat for 2 sets, then move on to cardio. 1a. Push-Ups (1-0-4) 1b. Bulgarian Lunges (1-0-4) Finish with 15 minute jog and 5 minute walk cool down followed by stretching. Stretching- 1.TOE TOUCHES From a sitting position, straighten your legs in front of you. Reach forward and try to touch your toes. This stretch will help increase the flexibility of tight hamstrings and low back. You can also do this from a standing position. 2.QUAD STRETCH From a standing position, bend one leg up behind you and hold your foot. Gently pull your leg back until you feel a nice stretch along your quad. 3.HIP OPENER This is great for super tight hip flexors. Start on bended knee like you?re about to propose. Push back your leg so it is as straight as possible. Arch your back gently and gently push forward and down into the leg that is stretched behind you. You should feel this in your hip and glutes. Switch sides and do both legs. 4.BUTTERFLY STRETCH This is also an excellent stretch for tight hips. Sitting on the floor, open your legs and bring the soles of your feet together. Gently bend forward while trying to keep your knees down. This is a wonderful stretch for your adductors, or inner thighs, which are notoriously tight. You?ll also get a nice stretch in your lower back. 5.IRON CROSS Start on your back with your straight arms out, like a T (or a cross). Lift up one leg and cross it over your body, rotating your hip and lower back. Try to get your toe to touch the floor while keeping your other leg stationary. Enjoy a glorious stretch in your lower back and the side of your glute, and don?t be surprised if you hear a few gentle pops in your lower back. Switch sides and perform with the other leg. 6.FIGURE FOUR STRETCH This one is tricky to describe, so you may want to find an image. Start on your back. Bend one knee and bring the leg up, then cross your other leg in front of it so that the side of your foot is resting on your thigh, near the knee. Reach through your legs to grip the thigh of your back leg and gently pull it toward you. You should feel a stretch in your hip and glute. 7.CALF STRETCH Start with your hands and feet on the ground. Keep your shoulders and wrists aligned and gently push one heel toward the floor at a time. If you don?t feel a stretch in your calf, position your legs farther out. 8.CHILD?S POSE This should be familiar if you?ve taken a yoga class. Start by sitting on your knees and then bend forward, putting your arms in front of you. This relaxing pose will help stretch the muscles in your lower and upper back, as well as your shoulders. 9.SEATED SHOULDER SQUEEZE From a sitting position, bring your arms behind you. Clasp your hands together and push your chest out. This is a wonderful stretch for your chest and shoulders and is a great idea after pushups, pull-ups, or bench press. 10.SHOULDER STRETCH Bring one arm in front of your body in an L shape. Hook the other arm under and around, so that the palms of your hands touch (or nearly). Use the hooked arm to push up and out. Avoid leaning backwards or forwards. You should feel a nice stretch in the shoulder and lat (upper back). Switch arms and repeat. 11.TRICEPS STRETCH Raise one arm overhead, then bend your elbow so that your hand is now pointing toward or even touching your shoulder. Place the other hand on your elbow and gently push it backward. You should feel the stretch in the triceps (back of the arm). Switch arms and repeat. 12.SEATED NECK STRETCH If you have a long commute or spend a lot of time looking at a screen, chances are you?ve got a tight neck. In a seated position, bring one arm up and over your head, placing your hand on the other side of your head. Gently pull your head down toward your shoulder. Enjoy a wonderful stretch down the side of your neck. Repeat with the other arm and gently pull your head to the other side. |
Saved Nutrition | Added | Time | Frequency | Notes | |
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Custom food intake | 2021-09-22 11:37:57 |
08:00 AM 11:30 PM |
1600- 2000 calories a day. Start with a homemade Greek yogurt for breakfast, veggies and dip for lunch, fruit or granola bar for snack, healthier option dinner. |
General Health Recommended stack by Lumonol Jo Ann Lewis's journey to better health. Jo Ann Lewis 390 | |