In this week’s edition of The Morning Dose:

🧬 Peptide Spotlight: HGH-FRAG 176-191

🪫The Weird Reason Your Pre-Workout Isn’t Working

📰 In The News: The FDA Shuts Down Balance of Nature Supplements

🔬 Research Corner: Brisk Walking Can Lower Type 2 Diabetes Risk

Let’s inject this.

☕️ First time reading? I’m Matt, and this is The Morning Dose. Every week, our team scours 100s of sources to bring you need-to-know news and insights you won’t find elsewhere. All in 5 minutes. Did someone forward you this email? Sign up here.

🧬 Peptide Spotlight: HGH-FRAG 176-191

Each week, we break down everything you need to know about different research peptides, and this week, we’re looking at HGH-FRAG 176-191.

As the name suggests, this peptide is a derivative of HGH, or human growth hormone, and has many similar benefits.

This peptide still needs a lot of research, so it’s often criticized in the scientific community, but it seems to work even better and faster than regular HGH, specifically when it comes to metabolic function.

In other words, HGH-FRAG 176-191 primarily delivers the fat-burning properties of HGH.

Other benefits of HGH-FRAG 176-191 include the reduction of fat reserves without any severe side effects, increased energy levels, increased muscle mass, and a substantial decrease in obesity.

Interestingly, in rodent studies, HGH-FRAG had a powerful fat reduction effect in obese mice, but it didn’t seem to cause any weight loss in mice of a healthy weight.

This peptide also improves blood sugar levels, which can help minimize the risk of metabolic diseases, like Type 2 diabetes.

Now, both HGH and its derivatives, like HGH-FRAG, are banned by WADA in competitive sports. Physicians can prescribe HGH, but HGH-FRAG 176-191 is only legal for research purposes, and can’t be legally prescribed.

To learn more, check our complete guide to HGH-FRAG 176-191.

 🪫The Weird Reason Your Pre-Workout Isn’t Working

Most of us love caffeine, or at least enjoy its benefits from time to time.

62% of Americans consume coffee on a daily basis, with the average American consuming 3 cups per day.

If you’re into fitness, there’s a good chance you’ve had coffee before a workout, or maybe you’ve tried a pre-workout or energy drink.

After all, caffeine gives you a surge of energy and increases your performance… or does it?

As it turns out, caffeine actually reduces exercise performance in some people.

Many studies have shown that not everyone responds to caffeine intake the same way, and now we have a better idea of why that happens.

A recent meta-analysis looked at 16 studies examining the effects of caffeine intake on various measures of exercise performance.

There are three morphisms of the CYP1A2 gene, a gene that impacts caffeine metabolism. Depending on which morphism you have, you could be qualified as a fast, intermediate, or slow metabolizer of caffeine.

For fast and intermediate caffeine metabolizers, pre-workout ingestion of caffeine increases exercise performance. For slow metabolizers, caffeine intake seems to decrease performance when ingested at the same time.

It’s worth noting that slow metabolizers were still able to receive the boost from caffeine by consuming a higher dose or waiting longer before working out.

What does this mean?

Well, you certainly don’t need to run out and have your genetics tested simply to figure out how your body metabolizes caffeine, but it may be an interesting experience.

Pay attention to how you feel after your next coffee. Do you feel a big kick of energy right away? Does it seem to take a while?

The timing doesn’t really matter for daily energy, but if you’re interested in using pre-workout supplements, or any other type of caffeine to boost your workout, it’s worth experimenting to figure out your optimal timing.

📰 In The News: The FDA Shuts Down Balance of Nature Supplements

Those in the health and fitness industry know that most dietary supplements are not regulated by the FDA.

Yes, there are regulations and rules… but you don’t need to prove your product meets regulations before releasing it.

So if you see a supplement company making outrageous claims that sound too good to be true, there’s a good chance you’re on to something.

Every few years, we hear about the FDA cracking down on a supplement company they’ve caught, and this time they’re going after Balance of Nature supplements.

According to this press release, the company has been claiming their products can cure and treat diseases, and they haven’t been following proper manufacturing processes.

“Balance of Nature products are marketed as dietary supplements, with labeling that rendered them unapproved new drugs and misbranded drugs. The FDA has not approved Balance of Nature products for any use, despite the company’s claims that its products could be used to diagnose, cure, mitigate, treat, or prevent diseases such as cancer, heart disease, cirrhosis, diabetes, asthma, and COVID-19.

In addition, Evig LLC violated current good manufacturing practice (CGMP) requirements, which rendered its products adulterated dietary supplements. Evig distributes Balance of Nature dietary supplement products through Amazon, Walmart, and its own online store at www.balanceofnature.com.”

This is a great reminder to always be very careful with the supplements you take, which we’ve addressed before when studies have shown products often lie about their ingredients.

Look for reputable brands that disclose their ingredients, with no proprietary blends. A proprietary blend means the ingredient is in there, but if they don’t specify the exact amount, it’s very likely underdosed, or else they’d tell you how much is in there.

You can also look for supplements that have cGMP certified on the label, which is the Current Good Manufacturing Practice regulations enforced by the FDA. 

These brands are likely very safe to use, with clean ingredients.

🔬 Research Corner: Brisk Walking Can Lower Type 2 Diabetes Risk

Now for some good news…

As it turns out, brisk walking can significantly lower your risk of Type 2 diabetes.

We always encourage healthy eating and exercise, and unless you’ve been living under a rock, you already know these are healthy habits we should all be doing.

However, many people have some resistance to the idea of working out and don’t feel like pushing their body to the point of discomfort in a sweat gym.

For those who hate the gym, you’re in luck!

A new meta-analysis in the British Journal of Sports Medicine found that brisk walking, which they quantified as anything faster than 4km/h, significantly decreased the risk of Type 2 diabetes. 

Fast walking has also been associated with better cardiovascular fitness, muscle strength, improved weight loss, and improved insulin sensitivity.

The researchers didn’t find the optimal time, but they encouraged people to start slow and build a daily habit of brisk walking (don’t forget a good pair of shoes).

If you’re unable to track your speed while walking around your neighborhood, park, or shopping mall, pay attention to your breathing. A brisk walk should get your heart pumping, but not so much that you can’t hold a conversation without stopping for a breath.

Imagine the kind of walking you do when you’re late for an important meeting, but can’t run through the hallways of your office – that’s the pace you should aim for.

So, regardless of whether or not you’re currently at high risk for developing Type 2 diabetes, more walking is always a good idea, and a little extra sunshine is a great way to soak up some Vitamin D and boost your mood.