5pm leucine, 5 gm creating with my sugar free Metamucil (orange flavor) with 500ml water first thing in the morning…masksway the bitterness, good gut health (fiber) is a great way to start the day
I'm probably in that category that could use a little fortification of leucine - I'm a tiny 4'10" 78 lb 65-year-old who eats a lot of protein (omnivore diet - so plenty of animal protein in there) and still can't get that 2.5 -3 grams of leucine that Don Layman says you need - especially at breakfast. I just ordered capsules so 1 or 2 will be just enough to put me at that amount (along with my breakfast of an extra large egg, plain Greek yogurt & steel cut oats), and, because it's in capsule form, I don't need to worry about the dreaded taste! :)
I’m quite sure that you’d get lots of leucine. From 1 egg and a 1 cup of milk you’d have 2g of leucine. With the meat (meat has lots) and other items I’m sure you’d easily be getting plenty.
I am 55 and use leucine in my decaf with maca, ashwaganda, a bit of cream, spirulina, ground flax seed, creatine, collagen, cacao powder, vanilla extract & stevia. Can’t taste the leucine.
As a 74yo woman, I understand studies for younger and older people. But, really, you mentioned that older people have trouble chewing? Seriously? Do you know any older people who have trouble chewing their food? Do you know any older people?
my problem with leucine... it tastes so gross omg!i have really been trying to figure out how to take it... tonight i tried taking it with organic grape juice and it wasnt so bad. leucine is heavily underrated! and i hope more people get to understand its benefits. but did i hear him say 3 to 4g per meal? damn that is tortured considering the taste if you supplement.
@@darlawetzel50 I found a way! Capsules. Bulk supplement has 10g leucine tablets. I just started taking them yesterday. So happy whewww as I can't stand the taste. Capsules make is super easy.
I find what he says about branch chain aminos and other aminos confusing. I take collagen, glutamine, citrulline, and extra arginine (its also in the collagen along with all 9 essential amino acids). I mix it in water and drink it during my workout on the treadmill which usually lasts 1.5 to 2 hrs and it works wonders in giving me the extra energy I need to finish my workout. Every time I try to include leucine I get a noticeable weak feeling in my legs and a lack of energy. So I dont use it any more. The brand name of the leucine is "nutrabio" just in case your curious. So thats why I find this confusing, I'm 71 yrs old and every science doctor says I should be taking more of this amino. Sorry can't do it.
This sounds like low blood sugar/blood pressure. You can make a sort of experiment at home and take it alone and then make blood sugar/blood pressure measurements. I have read of LEUCINE-SENSITIVE HYPOGLYCEMIA witch is genetic disorder that makes high insulin spikes after taken leucine/having leucine rich meals. Insulin goes up/blood sugar goes down. Probably can be "fixed" with taking some glucose or something.
Third party testing is questionable in the U.S. as well. Testing for PPM and PPB are rare to nil for heavy metals and particulates of harmful substances. If you call the companies they will avoid you or ignore you. These supplement companies are not regulated regardless of their certifications. Just like mattresses, they pose perpetual risks because their money supersedes quality. I am not an advocate of state/government control, but some business practices must be regulated and ingestion of supplements, drugs, foods, drinks do require accountability. The Farm Bill is keeping the smaller farmers from producing healthy food for us due to the large entities are profiting more. We need healthier food and less tainted ingredients. All the research in the world will not resolve many of our issues because the outliers that control research are too powerful. I have done research, and I lost faith in it the more I looked at the data acquisition, and the more government and politics leeched into everything we attempted to improve.
I have mercury toxicity and my body had enough hardship and stress. Except when I went all in carnivore, I was probably not getting enough leucine. Now, I supplement leucine and feel much better.
I have read HMB before and/or Leucine after your workout, when combined with resistance exercise, enhances both mTOR signaling and muscle protein synthesis.
What do you think of HMB capsules for older seniors? HMB is the end result of leucine when metabolized in the body. I have tried it and saw A m a Z i n G results, but, now I have a problem with bumps, welts and sores, breaking out in my scalp first and now all over my body. They itch too.
All I can seem to find for Leucine supplements is L-leucine. Although Leucine and L-leucine are different molecules, will taking L-leucine provide the same/similar effects, interactions?
They compete, so you should only take L-Leucine for turning on of MPS (muscle protein synthesis). Not BCAAs. BCAAs are sold delicious but leucine in bitter form - controversy? IDK but it looks like big pharma doesn't want us to achieve our full potential, instead they profit more if we get sicker/weaker. So non optimal products are more readily available
If you eat 4 meals, there's no way to get 3g of leucine each meal from without consuming 250g+ of total protein daily, I have been trying to understand this study for a long time
@theradicalaxe553 No. what I was referring to is leucine alone;it seems to exert all this effect if it comes with the other proteins. although of course we do know that bodybuilders use whey protein which is highly insulinogenic (and part of the reason they pile on visceral fat. although eating every 2 hours doesn't help...). Ironically. MTOR is chronically activated during sarcopenia with age.
@@jellybeanvinkler4878 Yes, I've read the NCBI studies on this and ironically, it looks like MTOR goes out of control during aging, leading to no mitophagy (bad, because broken mitochondria is a big hallmark of sarcopenic, anabolically resistant muscle along with loss of SIRT1 and NAD/vascular aging) that then leads to chronic inflammation and ultimately sarcopenic obesity (BCAAs and MTOR are elevated and lipogenic during metabolic obesity). It explains why ironically calorie restriction or fasting saves muscles in age, or why pulsed rapamycin inhibition of MTOR in elderly animal models seems to blunt sarcopenia. Personally, i just try and exercise fasted. and i avoid high protein stuff (i nearly get too much at 2g/kg as it is). Instead i focus on saturated fats like heavy cream, cream cheese sauces and i do monthly FMD cycles to keep this chronic MTOR issue down. - Meat based KD sprinter
So, is he saying that if you're consuming a high quality protein supplement, you don't need BCAAs (or the Leucine in them) so much, but would so if not consuming high quality or enough low quality?
You should consume a good quality and quality protein. At least 25g if you are under 40, but around 30-40 if you're older, not 20. Yet "serving size" is typically 20 g so you maybe taking your shake in vain for years lol. Another point - if your protein source is fish or something more inferior, or for some weird reason you can't consume 30 g of protein in one sitting - you should supplement. You are not supplementing for amino acid replacement. Although you can, but not if your goal is just to activate MPS in your muscle. You can supplement EAAs 90 minutes AFTER your meals, when your MPS is slowed down. EAAs and BCAAs have other aminos which complete with Leucine so to answer your possible question, you will still have MPS if you do that (bodybuilders everywhere do that), but it will be 50% LESS than it will be without. Timing is everything.
Valter longo's work seems to indicate so, but the key is that you want to be fasting and resetting IGF 1 every month with a monthly prolonged fasting cycle. Even then. you have to make a tradeoff between lifespan and muscle mass. since the heart doesn't care about whether that 100 lb is fat or muscle and Mtor doesn't really care. but the thing is that you've got sarcopenia. In general. you want to be ripped but not to absurd levels like the dudes doing TRT or gym rats
for muscle protein synthesis, they have effectively the same results in studies. for alzheimers and aging, HMB becomes more preferable but more research is required (still mouse studies)
Q: Is it good to take leucein supplements? A: Well it tastes really icky poopoo, so not really. Q: I mean can you get the same benefits as compared to getting it from food? A: I guess, but only if you can get by the icky poopoo taste. Q: sigh…
Maybe take is as capsules with food ? I did that with Brahmhi...good for the brain...it is a very bitter herb, i first bought it as capsules and the powder was cheaper, so i know i just make capsules myself, that is also very cheap, capsule filing machines are not very expensive, and empty cellulose capsules are also cheap.
@@stevebelzer4758 Maybe you should study more. Because when the mTORC1 pathway is overactivated, it can contribute to cancer development by promoting uncontrolled cell growth, resistance to apoptosis (programmed cell death), and the formation of new blood vessels (angiogenesis) to support tumor growth.
Im talking out of my ass here but I recall that they sell empty pill capsules for medicine/supplements. So you can make your own leucine pills if you want.
"The Internet is rife with crummy suppliments," @04.30. Oh, c'mon! Businesses compete with the better product, remember? And, besides, there's the "truth in labelling law." Right? And just why would a company risk getting caught at ripping customers off? Why, shucks, it could ruin them, you know. Right -- in pigs ass, maybe. Nowhere else.
5pm leucine, 5 gm creating with my sugar free Metamucil (orange flavor) with 500ml water first thing in the morning…masksway the bitterness, good gut health (fiber) is a great way to start the day
Just add it to as small an amount of water as possible and gulp it fast. That' what I've found works best. Only takes 1-2 gulps.
I'm probably in that category that could use a little fortification of leucine - I'm a tiny 4'10" 78 lb 65-year-old who eats a lot of protein (omnivore diet - so plenty of animal protein in there) and still can't get that 2.5 -3 grams of leucine that Don Layman says you need - especially at breakfast. I just ordered capsules so 1 or 2 will be just enough to put me at that amount (along with my breakfast of an extra large egg, plain Greek yogurt & steel cut oats), and, because it's in capsule form, I don't need to worry about the dreaded taste! :)
I’m quite sure that you’d get lots of leucine. From 1 egg and a 1 cup of milk you’d have 2g of leucine. With the meat (meat has lots) and other items I’m sure you’d easily be getting plenty.
I am 55 and use leucine in my decaf with maca, ashwaganda, a bit of cream, spirulina, ground flax seed, creatine, collagen, cacao powder, vanilla extract & stevia. Can’t taste the leucine.
That sounds amazing...
I like to kick! Stretch! And kick!
why are you putting decaf in?.... The process of decaffeinating may have a lot toxic residue from the process...??
Thank you, I was just thinking about adding it to coffee.
How much Leucine?
This is so great. Thank you so much Rhonda!
As a 74yo woman, I understand studies for younger and older people. But, really, you mentioned that older people have trouble chewing? Seriously? Do you know any older people who have trouble chewing their food? Do you know any older people?
Truly an absurd statement she made.
my problem with leucine... it tastes so gross omg!i have really been trying to figure out how to take it... tonight i tried taking it with organic grape juice and it wasnt so bad. leucine is heavily underrated! and i hope more people get to understand its benefits. but did i hear him say 3 to 4g per meal? damn that is tortured considering the taste if you supplement.
I read that 3 to 4g a day is a great amount. I've never seen 9g per day!
@@darlawetzel50 it takes so bad 9g would kill me haha.
@@darlawetzel50 I found a way! Capsules. Bulk supplement has 10g leucine tablets. I just started taking them yesterday. So happy whewww as I can't stand the taste. Capsules make is super easy.
I find what he says about branch chain aminos and other aminos confusing. I take collagen, glutamine, citrulline, and extra arginine (its also in the collagen along with all 9 essential amino acids). I mix it in water and drink it during my workout on the treadmill which usually lasts 1.5 to 2 hrs and it works wonders in giving me the extra energy I need to finish my workout. Every time I try to include leucine I get a noticeable weak feeling in my legs and a lack of energy. So I dont use it any more. The brand name of the leucine is "nutrabio" just in case your curious. So thats why I find this confusing, I'm 71 yrs old and every science doctor says I should be taking more of this amino. Sorry can't do it.
This sounds like low blood sugar/blood pressure. You can make a sort of experiment at home and take it alone and then make blood sugar/blood pressure measurements. I have read of LEUCINE-SENSITIVE HYPOGLYCEMIA witch is genetic disorder that makes high insulin spikes after taken leucine/having leucine rich meals. Insulin goes up/blood sugar goes down. Probably can be "fixed" with taking some glucose or something.
Don't you think you just might be a little bit obsessive? Either that or you're taking the piss.
try Master Amino Acid Pattern....
Leucine signals insulin secretion. That's probably why it makes you tired.
Well don't take it preworkout. Take it during your last meal which should contain a hefty amount of protein post workout
The problem with getting chemicals from food is that there are a lot of beneficial chemicals and you only have a limited amount of calories each day.
Third party testing is questionable in the U.S. as well. Testing for PPM and PPB are rare to nil for heavy metals and particulates of harmful substances. If you call the companies they will avoid you or ignore you. These supplement companies are not regulated regardless of their certifications. Just like mattresses, they pose perpetual risks because their money supersedes quality. I am not an advocate of state/government control, but some business practices must be regulated and ingestion of supplements, drugs, foods, drinks do require accountability. The Farm Bill is keeping the smaller farmers from producing healthy food for us due to the large entities are profiting more. We need healthier food and less tainted ingredients. All the research in the world will not resolve many of our issues because the outliers that control research are too powerful. I have done research, and I lost faith in it the more I looked at the data acquisition, and the more government and politics leeched into everything we attempted to improve.
"Food first approach" 👏👏 We don't know what we don't know.
I have mercury toxicity and my body had enough hardship and stress. Except when I went all in carnivore, I was probably not getting enough leucine. Now, I supplement leucine and feel much better.
this was great but still confused about Mtor and lecuine lol should it be taken or??
I have read HMB before and/or Leucine after your workout, when combined with resistance exercise, enhances both mTOR signaling and muscle protein synthesis.
I loved that fact box popping up about mTor 😊
What do you think of HMB capsules for older seniors? HMB is the end result of leucine when metabolized in the body. I have tried it and saw A m a Z i n G results, but, now I have a problem with bumps, welts and sores, breaking out in my scalp first and now all over my body. They itch too.
I heard that happens when you overdose
@@jenniferw2770 Yes, I cut back to half the dose and it seems to be clearing up. I think the large dose threw my hormones out.
@@Mr25thfret how much were you taking?
@@breadbowlpasta 3 capsules a day, but I was taking them all at once. Now I spread them out over a 10 hour period. The capsules are 945mg each.
@@Mr25thfret i think spreading it throughout the day is important. Amino acids might spike insulin levels. I'm starting to take hmb .. excited 😊
All I can seem to find for Leucine supplements is L-leucine. Although Leucine and L-leucine are different molecules, will taking L-leucine provide the same/similar effects, interactions?
They compete, so you should only take L-Leucine for turning on of MPS (muscle protein synthesis). Not BCAAs. BCAAs are sold delicious but leucine in bitter form - controversy? IDK but it looks like big pharma doesn't want us to achieve our full potential, instead they profit more if we get sicker/weaker. So non optimal products are more readily available
Tastes fine compared to ACV
Both forms shouldn't affect ACV. But I'd try it out first
If you eat 4 meals, there's no way to get 3g of leucine each meal from without consuming 250g+ of total protein daily, I have been trying to understand this study for a long time
Leucine activates SIRT1 and SIRT3 apparently very cool
Only if isolated;if you eat it from a whole food it causes all this IGF 1 surge and MTOR activity. - Meat based KD sprinter
@@sleepinglaffey3886 Especially when isolated it causes an igf1 surge, the effect may reduce with time and dosage though.
@theradicalaxe553 No. what I was referring to is leucine alone;it seems to exert all this effect if it comes with the other proteins. although of course we do know that bodybuilders use whey protein which is highly insulinogenic (and part of the reason they pile on visceral fat. although eating every 2 hours doesn't help...). Ironically. MTOR is chronically activated during sarcopenia with age.
@@sleepinglaffey3886REALLY?!Your last statement...
@@jellybeanvinkler4878 Yes, I've read the NCBI studies on this and ironically, it looks like MTOR goes out of control during aging, leading to no mitophagy (bad, because broken mitochondria is a big hallmark of sarcopenic, anabolically resistant muscle along with loss of SIRT1 and NAD/vascular aging) that then leads to chronic inflammation and ultimately sarcopenic obesity (BCAAs and MTOR are elevated and lipogenic during metabolic obesity). It explains why ironically calorie restriction or fasting saves muscles in age, or why pulsed rapamycin inhibition of MTOR in elderly animal models seems to blunt sarcopenia. Personally, i just try and exercise fasted. and i avoid high protein stuff (i nearly get too much at 2g/kg as it is). Instead i focus on saturated fats like heavy cream, cream cheese sauces and i do monthly FMD cycles to keep this chronic MTOR issue down. - Meat based KD sprinter
So, is he saying that if you're consuming a high quality protein supplement, you don't need BCAAs (or the Leucine in them) so much, but would so if not consuming high quality or enough low quality?
You should consume a good quality and quality protein. At least 25g if you are under 40, but around 30-40 if you're older, not 20. Yet "serving size" is typically 20 g so you maybe taking your shake in vain for years lol. Another point - if your protein source is fish or something more inferior, or for some weird reason you can't consume 30 g of protein in one sitting - you should supplement. You are not supplementing for amino acid replacement. Although you can, but not if your goal is just to activate MPS in your muscle. You can supplement EAAs 90 minutes AFTER your meals, when your MPS is slowed down. EAAs and BCAAs have other aminos which complete with Leucine so to answer your possible question, you will still have MPS if you do that (bodybuilders everywhere do that), but it will be 50% LESS than it will be without. Timing is everything.
What is the best brand for leucine supplement?
Allmax
Got some, felt difference in same day, much faster recovery and healing, blend mine with a banana and peanut butter, some water, I can get it dken
i see. people are worried about that speeds up healing. they think it will lead to cancer.
So can I get jacked without significantly increasing my chances of getting cancer?
Valter longo's work seems to indicate so, but the key is that you want to be fasting and resetting IGF 1 every month with a monthly prolonged fasting cycle. Even then. you have to make a tradeoff between lifespan and muscle mass. since the heart doesn't care about whether that 100 lb is fat or muscle and Mtor doesn't really care. but the thing is that you've got sarcopenia. In general. you want to be ripped but not to absurd levels like the dudes doing TRT or gym rats
Any isovaleric acedimia disorder petient??
Can cream cheese be substituted for cottage cheese?
Yes sir. it is! - Meat based KD sprinter
More great content 😇
Is hmb better
for muscle protein synthesis, they have effectively the same results in studies.
for alzheimers and aging, HMB becomes more preferable but more research is required (still mouse studies)
Q: Is it good to take leucein supplements?
A: Well it tastes really icky poopoo, so not really.
Q: I mean can you get the same benefits as compared to getting it from food?
A: I guess, but only if you can get by the icky poopoo taste.
Q: sigh…
Maybe take is as capsules with food ? I did that with Brahmhi...good for the brain...it is a very bitter herb, i first bought it as capsules and the powder was cheaper, so i know i just make capsules myself, that is also very cheap, capsule filing machines are not very expensive, and empty cellulose capsules are also cheap.
Doesn't mTOR cause cancer?
No
WTF ? Seriously? MTOR aid a metabolic pathway
did you SKIP 8th grade biology ?
@@stevebelzer4758 Maybe you should study more. Because when the mTORC1 pathway is overactivated, it can contribute to cancer development by promoting uncontrolled cell growth, resistance to apoptosis (programmed cell death), and the formation of new blood vessels (angiogenesis) to support tumor growth.
Hyper Insulinemia is the iniator of cancer. Mtor is just the promoter.
@@darkorse9752 that doesn't mean it causes cancer. It causes growth in the body. If you have mutated cells then yes mTOR can help that cancer grow.
Leucine tastes absolutely disgusting. Got some after seeing this vid. Need to find way to take it.
Im talking out of my ass here but I recall that they sell empty pill capsules for medicine/supplements. So you can make your own leucine pills if you want.
Capsules
You hear it in a spoon and inject it directly into a vein
Its actually hair and skin dissolved in acid. Its true.
😅 @@miltkarr5109
How much leucine does an average person needs who wants to induce MPS?
all studies were done at 3g
MPS happens when you first exercise 2. consume enough high quality protein. Leucine is higher in higher quality protein sources.
I mix it with my coffee. Coffee is bitter and I like it bitter.
Just eat eggs and cottage cheese guys.
Yep yet a genius Mike
"The Internet is rife with crummy suppliments," @04.30. Oh, c'mon! Businesses compete with the better product, remember? And, besides, there's the "truth in labelling law." Right? And just why would a company risk getting caught at ripping customers off? Why, shucks, it could ruin them, you know. Right -- in pigs ass, maybe. Nowhere else.
And now research is showing isoleucine restriction is associated with 33% longer life and 26 better measures of health in mice . Hmmm
Take capsules
i mix it in my pre workout can’t even taste it 😁
Literally they sell leucine in capsules haha 😂
Rhonda
Are you due for a booster?
What a crock.Just promoting their own products !!!!!
As always
You are free to stop watching….
Amazing
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