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Comment here or me an email if you have questions or want a customized supplement plan.

It's official. My family is hooked. My Grandma, Mom, Dad, and boyfriend have to have their shakes daily. I also have a fair amount of friends who order consistently. I am glad to have people in my life enjoy this healthy source of protein in addition to their regular diet. It is not just protein either; our shakes are packed with highly bioavailable vitamins and minerals your body needs.

Athlon Nutrition is a micro company looking to make a larger impact. Our vegan, gluten free, no major allergen, and delicious formulas are meant for daily supplementation. We put our bodies through so much on a daily basis; give your body some thanks with an Eat Clean Protein shake.

The purpose of this post is to let our consumers know that our focus for now is just protein. We want to provide a great protein shake first, then we will get back into other line extensions. Miss our aminos, omegas, or D3? Send us a message and we can let you know when/if we bring them back.

The things that keep me up at night.... Essential Amino Acids and the Elderly

It is estimated that you lose 10-15% of your strength for each week you are on bed rest; my guess is it is actually more rapid in the fourth quarter of your life. Another stat I heard said for everyday of bed rest, expect one week of recovey (ex// 2 weeks in hospital, 14 weeks to recover).

Essential Amino Acids aren't just for bodybuilders or gym rats; they have a very practical implication for our aging population. They can help prevent some of the catabolism (muscle breakdown) that happens when someone is recovering from surgery or simply forced to rest for too long.

Read this pdf... especially the part about the elderly. And check out the references to learn more.

People who oppose supplementation argue that you can get all you need by eating real food. I eat a lot of real food but I also take supplements. I look at my multivitamin as a sort of insurance to make sure I am not missing any micronutrients. 

An apple a day (the saying from when I was a kid) is more like 4.3 apples per day today to get the same nutrients.

There is no arguing that our food supply has changed. The overuse of chemicals in agriculture binds/chelates minerals and make them not usable to the plant or to us. But I digress...

A multivitamin helps you get nutrients you may not be getting enough of from your diet. This brings me to the RDI (recommended dietary intake) or ODI (optimal dietary intake); these values are based on the amount needed to prevent disease. This is not the amount you need to maintain optimal health; I will say it again - it is the amount to prevent disease! For example, enough Vitamin C to prevent scurvy or enough iron to prevent anemia.

The other issue I hear brought up frequently is getting too much of vitamins/minerals. Most vitamins are water soluble so your body will get rid of or has the ability to get rid of what it does not need (as a side the fat soluble vitamins are D, E, K, A).

My favorite multivitamins are:

1. Custom Essentials by Bioceutica (after PrivaTest that tests for urinary sulfate, urinary ADMA, and urinary deoxyguanosine) and while pricey it is what I take.  
2. Prime Essentials by Bioceutica
   
3. Garden of Life, MyKind Organics (Prenatal, Men's, Women's - not the one days but the multiple per day versions)
   
4. New Chapter
   
5. Mega Foods
6. Rainbow Light (most affordable food based I know of)
   

Multivitamins I would avoid:

• Centrum 
• Kirkland (Costco)
  
• Any with artificial colors or flavors.
  

Want me to review your supplements with you? Book a supplement review by emailing hello@athlonnutrition.com

People often ask me what supplements I take... thinking I take some laundry list of vitamins. When they ask they are usually looking for feedback on their own regimen to see how they match up to the nerdy nutritionist.

Here is what I currently take (as a nursing mama):

• Mornings: Mother's Omega Fish Oil (2-3 capsules), Mother's D3, Eat Clean Protein (contains trace minerals)
• Midday: Probiotic
  
• Evenings: Multivitamin (Custom Essentials), Garlic/Candida Enzyme Blend
  

Here is what I think everyone should take (core supplements):

• Fish Oil (preferably Mother's Omega... even if you're not a mama) - helps support healthy levels of inflammation, supports brain health, supports heart health, and so much more. 
• Probiotic (coming soon to this site!) - gut health effects whole body health; take care of your microbiome.
  
• Multivitamin (get a privatest and get your custom essentials) - it is hard to get everything you need from your diet. A multivitamin is like insurance to make sure your body gets what it needs to function optimally.
  
• Vitamin D3 (preferably Mother's D3... even if you're not a mama) - there are vitamin D receptors on every cell in your body. Vitamin D turns on and off genes; a lack of vitamin D is linked to a hole host of illnesses.
  
• Trace Minerals - try our shakes or adding  trace mineral drops to your water. Much of the water we get commercially is so striped of minerals they actually leach minerals from your body. 
  

Other nutrients to consider include:

• Antioxidant- it's really good to rotate through different ones. I usually recommend changing it up; finish a bottle and try something new. Examples: green tea extract, astaxanthin, alpha-lipoic acid, resveratrol, etc.
• Magnesium- many people are lacking in this nutrient. Some symptoms you are not getting enough include:  weakness, muscle cramps, tremors, nausea, anxiety, high blood pressure, fatigue, tension headaches, and more. I personally use magnesium oil in my baths a few days a week.
• Vitamin K2- this is a mega under-appreciated nutrient that is important for many bodily functions; including telling calcium where to go. A lack of vitamin K2 can cause calcium deposits in soft tissues.
  

Imagine yourself tasked to roll a large tire up a hill.  The body uses fuel and nutrients to perform this job.  This fuel used comes from food we eat.  Normally, our bodies use carbohydrates as quick energy, fats as slow burning sustained energy, and proteins as building blocks for tissues, neurotransmitters, hormones, and many other things.  A nutrient dense properly prepared whole food diet is one of the foundations we build upon to achieve a healthy body.  The other foundations are staying hydrated, mineral balance, stable blood sugar, strong digestion, and fatty acid balance. 
​
In order for you to be able to roll that big tire up the hill, stamina is needed.  Conditioning is definitely part of building stamina but other factors come into play also.  One very important and often neglected key part of the body are the adrenal glands.  The adrenal glands are walnut sized, pyramid shaped, and they sit on top of the kidneys.  They are really two glands in one, in the sense that each gland is separated into two parts; the cortex and the medulla.  Each section produces different hormones. 

The cortex, which makes up 80% by weight, produces three classes of hormones the mineralocorticoids, glucocorticoids, and to some smaller extent androgens.  The main mineralocorticoid produced is aldosterone.  Aldosterone tells the body to retain sodium, excrete potassium, and retain water.  The main glucocorticoid is cortisol.  Cortisol has many functions in the body, here are some of the main ones:

•  Normalize blood sugar       
  
• Anti-inflammatory
  
• Immune system suppression
  
• Blood vessel tone
  
• Regulate blood pressure
  
• Adapt to stress

And then we get to androgen hormones, DHEA being the main one, which can convert into testosterone or estrogen.  Most of our sex hormones are produced by our sex glands, so the amount made by the adrenals are usually very small.  In cases where a woman has undergone a total hysterectomy the adrenals are called upon to produce these sex hormones, since the ovaries have been removed.  The image below illustrates hormone conversion:
​

The medulla section of the adrenal glands makes up about 20% by weight and produces two very important hormones, epinephrine (adrenaline) and norepinephrine.  When we need to react quickly in a life or death situation, we need adrenaline pumping through our veins to stimulate our skeletal muscles to move fast.  At the same time blood is shunted away from the digestive organs. 

If everything is working right our body adapts to stresses and moves on to the next event in our lives without any problems but if we start to slip in our health stress can have a lasting impression, in a negative way.  The adrenals are usually the first to get hit when stress enters the body.  They help us to adapt to the stress and not be run over by it.  When our adrenals start to suffer we could have various symptoms like these:

• Decreased ability to handle stress
  
• Progressively increased lack of energy
  
• Weight gain, especially in the waist area
  
• More frequent sickness and longer recovery times
  
• Trembling under pressure
  
• Reduced sex drive
  
• Dizziness, especially when standing from a lying down position
  
• Memory problems
  
• Difficulty getting out of bed
  
• The need for sugar and/or caffeine in the morning
  
• Food and/or airborne allergies
  
• Hypoglycemia (low blood sugar)
  
• Nervousness
  
• Indigestion
  
• Decreased stamina

As you can see the adrenal glands affect every part of our body.  Usually the first symptom we notice is fatigue.  We wake up in the morning feeling less ready for the day and a need to stimulate the body to get going.  Once we start moving around and get that “fix” the day doesn’t look so bad.  If one doesn’t start addressing the root cause of all these symptoms then you can progress into later stages of adrenal fatigue.  In the early stages of adrenal fatigue cortisol is usually elevated and DHEA starts to decrease.  But as the progression of adrenal fatigue continues on, cortisol begins to drop below the normal range causing more advanced symptoms and a worsening of the earlier ones.  See graph below:
​

So, how does adrenal fatigue affect athletic performance?  In the beginning stage cortisol is elevated causing sudden weight gain, trouble sleeping, indigestion, brain fog, mental difficulties, depression, frequent sickness, and muscle loss.  Elevated cortisol also raises blood sugar putting additional strain on the pancreas.  Muscle loss is caused by the catabolic nature of cortisol.  One of cortisol’s actions is to raise blood glucose by breaking down muscle and collagen tissue (catabolism).  This is a built-in reaction of the body when under stress for long periods of time.  Losing muscle is not good for anyone, especially for an athlete. 

As the body continues to be ravaged by stress, cortisol production can start dropping off due to the adrenals tiring out.  This modern age we live in is packed with stress and the adrenals try to buffer this hit; but after years of abuse they can’t keep up with the demand.  So, with the dropping of cortisol levels comes increased and new challenges.  When cortisol levels drop below the normal range we see the existing symptoms worsen and new symptoms emerge.  Some of these new symptoms are lowered immune function, inflammation, sleep disturbances, hypoglycemia, low thyroid function, nausea, joint pain, low blood pressure, and weakness.  All of these new symptoms are worrisome, but when blood sugar can’t stay normalized every cell is in jeopardy.  Hypoglycemia is simply low blood sugar.  According to the American Diabetes Association, hypoglycemia occurs when the blood sugar levels drop below 70 mg/dl.  Glucose is used by every cell in the body for energy.  Low energy levels not only affect how you feel but also the functioning of all the organs and glands of the body.  If your organs and glands don’t have the right amount of energy to function then the jobs they are meant to do are not fully done.  Processes like detoxification, metabolism, rebuilding, and digestion become very low functioning and the body suffers.  Some symptoms of hypoglycemia are:

• Shakiness
• Nervousness or anxiety
• Sweating or chills
• Irritability
• Confusion
• Lightheadedness or dizziness
• Hunger and/or nausea
• Headaches
• Weakness or fatigue
• Anger

Depending on one’s inherited constitution, an individual can stay in this stage of adrenal fatigue for years or decades, but if one has “weak genes” then the progression to later stages could be faster.  Adrenal failure is the last stage of this progression and is normally called Addison’s disease.  This is where the adrenals lose the ability to produce cortisol all together and frequent cortisone is necessary for life to continue.  In most cases Addison’s disease is caused by an autoimmune response where the body literally attacks itself. 
              
So, is there anything we can do about this downward spiral?  Yes!  Many people under the guidance of a skilled practitioner have reversed the effects of adrenal fatigue.  Some take home strategies that you can implement immediately are:

• Reduce emotional stressors – remove yourself from damaging relationships, practice meditation techniques like Yoga, take time out for yourself, laugh more, spend time with positive people.
• Healthy physical rebuilding – exercise moderately, plenty of rest, adequate sleep (8+ hours), don’t over exercise.
• Chemical – remove all forms of stimulants (including sugar, caffeine, nicotine), eat a nutrient dense properly prepared whole food diet, stay hydrated, eat good fats and avoid hydrogenated oils, enhance digestion.
• Proper warmth – be sure to stay properly warm but not hot. 
• EMF – Electromagnetic fields have become stronger than we ever have seen in history.  Research has shown that sensitive people feel negative effects from EMF’s.  Take steps to reduce your exposure to high power lines, power stations, cell towers, Wi-Fi routers, cell phones.  Power yourself with antioxidants to assist the body with these harmful fields.
• Supplements – Many nutrients are needed for healthy adrenal function, some are Vitamin C w/bioflavonoids, B-complex focusing on B-5(Pantothenic acid), adaptogenic herbs (like Maca, American ginseng, Eleuthero, Fo-Ti, Cordyceps), magnesium, unrefined salt, potassium, chromium polynicotinate, zinc, copper. 

​With the right help and perseverance health can return.  Don’t lose hope! A joyful heart is good medicine, but a crushed spirit dries up the bones (Prov 17:22).
 
Written by Paul Walker NTP student

People often think that if you choose to buy or organic then it is an all or nothing venture. I think it is practically impossible to eat totally organic if you ever want to enjoy yourself. Now, I am not advocating for conventional* food products; I am just saying you can't expect to always eat organic. I enjoy eating out, eating at friends/family houses, and traveling too much to be able to stick to organic all the time.

What made me think of this topic was watching my husband indulge in some non-organic egg nog this morning. At the store they were out of the organic version so he picked up some conventional*. In this case it was non-organic or nothing.

Now, if the choice is organic or conventional* I am going to choose organic every time. However, if the choice is conventional or nothing then I am going to be okay with non-organic (conventional*). I think it is unrealistic to expect to eat 100% organic all the time. The idea is to limit exposure to the toxins that may be present in conventional* produces/foods.

The best way to make sure that most of your food is organic is to eat whole foods and buy organic as you can. Vote with your dollars (meaning the more organic you buy, the more stores are likely to make/keep organic available).

*CONVENTIONAL - Let's talk about the term conventional. I use this for lack of a better term. The idea that conventional is non-organic has always seemed strange to me because technically all farming was originally organic. The heavy use of pesticides, herbicides, and big agriculture chemicals is relatively new. It seems to me that organic should be conventional and we should call non-organic modern or unnatural.

​Typical day of food:

• Breakfast - 2 eggs and a cup of beans
• AM Snack - 1/2 Summerland Salad (grilled chicken, cranberries, feta cheese, walnuts, etc.)
• Lunch - Protein shake (1 scoop, peanut butter, banana)
• PM Snack - 1/2 Summerland Salad
• Dinner - another salad and meat/rice/beans
• Other snacks: apples, hard boiled eggs, cashews

We focused on high fiber (your body uses fiber to process fat and therefore burns fat) and making sure his body was fuels for workouts. The Recover Better Aminos help spare his lean mass while he dropped the weight.

Ysidro not only attained his weight goal, but he got 1st place and took home the gold hardware he was after. He plans to compete in this weight class again and would like to get to closer to the middle of the weight group.

Can I help you dial in your nutrition for an upcoming event? Comment here or give me a call/text 805.710.4377

I discovered while eating out the other day that my 18 month old daughter likes Jello. There are not many things she will eat at the moment so I let her indulge. I decided to make some at home but when I read the ingredients I was less than impressed. 

Strawberry Jello (Sugar, Gelatin, Adipic Acid (For Tartness), Contains Less Than 2% Of Artificial Flavor, Disodium Phosphate And Sodium Citrate (Control Acidity), Fumaric Acid (For Tartness), Red 40.)

I looked to Pinterest to help me find a healthier alternative to the artificial flavors and dyes. Sure, its still sugar, but my daughter and husband can enjoy it without me worrying about all the chemicals.

Here is the recipe:
​1.5 Tbsp Beef Gelatin (I like this one)
1/4 cup hot (not boiling) water
1/4 cup cool water
3 cups favorite 100% Juice (preferably organic)
Honey if want it sweeter!

Directions:
1. Mix gelatin in cool water until dissolved.
2. Add hot water (this activates the gelatin) and stir some more.
3. Mix in with juice (and honey if you are using any).
4. Pour into single serving jars or a tray (to make jigglers). Ice cube trays also work (although they are not easy to clean).

We have made this with watermelon juice and grape juice; both were a hit!

Written by: Sara Jane Weidner