endomath-blog

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Are you distracted?

Endomath was created as a platform to pursue a healthy and happy life. Since its inception in 2015 the brand has grown to encompass a myriad of tools that can be used in this pursuit, form supplementation to customized lab testing. We are driven each day to show a way to achieve optimal health through simple and cost effective means.  We provide the tools for people to self educate , self quantify, and to apply self discipline.

Our daily lives are inundated by a multitude of variables vying for attention. So, during this constant flow of distraction where can one find the time to be their best self? We believe that this needs to be addressed before each day begins with a plan on how each day will be lived. One way to do this is by maintaining standards when encountered by these distractions, for instance, if you want to sleep 8 hours a night because you know it improves your performance, you need to limit your nightly entertainment and substitute it with reading or meditation. This is a simple example but it can be applied to many things that happen each day. The distractions will not stop, they will only continue to build if you allow them. Each decision you make is essentially a tradeoff of your time and attention, which are your most valuable resources for some other utility. At what point do you start valuing your time and health above all minor distractions? 

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Prenatal Pack

Prenatal Pack supplies a comprehensive blend of ingredients to help support maternal health and wellness during pregnancy and lactation.

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Entrepreneurs Need Exercise

Whenever someone asks me what I do for a living and I explain what a normal day in my life looks like, their eyes widen and they ask me how I fit it all into one day. The life of an entrepreneur is not easy and requires a different type of work ethic and stamina. Most young entrepreneurs are involved in many different projects and probably have to keep a day job in order to pay their bills. This can seem impossible to manage mentally and physically. Creating a start-up requires a tremendous amount of effort and probably a steady schedule of 16-18 hour days. This can be absolutely exhausting but if you have trained your body to have a high work capacity (the amount of physical stress you can handle) physical exhaustion is the least of your problems. There is also a huge mental benefit not only from keeping healthy but by overcoming the physical struggles of exercise. Daily exercise has played a huge role in my achievements. Of course my passion for working out led to my success in several health and fitness companies but it has also given me the mental and physical edge to outwork the competition.

Robert Pozen, Author of Extreme Productivity and senior lecturer at Harvard Business School, reviewed several studies that showed a significant increase in happiness and productivity in those that exercised daily vs. those that didn’t. The most obvious benefit of exercise is having more energy. Sacrificing one hour a day to complete high intensity exercise will make the other 23 hour of your day more productive. You can take less breaks, you can complete work with more enthusiasm and you will sleep better each night. The old excuse “I don’t have time” is invalid because exercise will make you more efficient and save you time overall. Neural imaging has shown that after exercise the activity in the amygdala slows down while activity in the frontal lobe is ramped up. This means that the emotional center of the brain is muted while the center for executive function is turned on high. Exercise will increase your critical thinking skills and allow you to make more logical decisions the rest of the day.

Intense exercise is uncomfortable. It makes you feel like you’re going to die and makes you want to quit and do something easier. People try their best to avoid discomfort but guess what? Becoming successful requires you to step out of your comfort zone: working all through the night, mastering new concepts, presenting your ideas to strangers, the potential of failing, sacrificing immediate pleasures for a better future. All of these things are extremely uncomfortable. The more time you spend in discomfort the easier that next task seems. The more times you overcome adversity, the easier it is to take on another challenge. Whenever I am faced with a daunting task or am overwhelmed by a massive to-do list, I will take a break and go complete an intense workout. When I’m done, the most amazing thing happens. I’m no longer stressed. When I get past the feeling of “I feel like I’m dying”, answering 200 emails doesn’t seem so hard anymore. Intense exercise builds mental toughness and teaches you how to "embrace the suck."

So how does a busy entrepreneur fit exercise into their life? Taking an hour out of your busy schedule may seem impossible and that’s because it is. Between answering emails, attending meetings and completing operational tasks of the day, there is no time to fit in exercise. That is why it must be done before you start your day. I wake up at 4am, make my coffee, walk my dog and then head straight to the gym. This way I am done with my workout, showered and dressed before the clock hits 6am. If I were to try and fit it in later in the day, my workout would always get pushed back by something more important. The greatest thing about this is that my day started with fully completing a task. In Tim Ferriss’s book Tools of Titans he recognizes how every billionaire makes their bed in the morning. When asked why they do this, they all explain how starting your day by completing a task, sets your day up for success. I decided to take this one step further. I make my bed but I also want to complete something really difficult. When I finish my morning workout and I overcame the struggle of lifting something incredibly heavy or running until my lungs are on fire, I know I can accomplish anything that comes at me that day.

For over stressed, hardworking entrepreneurs, less is more when it comes to exercise. When I worked as the exercise physiology specialist for a local medical clinic, I learned the concept of the minimum effective dose. When running a start-up, we carry an unbelievable amount of stress and while exercise is a healthy habit, it is another stress on the body. Studies have shown that higher volume exercise is more stressful than higher intensity exercise. So, let's define those terms:

·       Volume (how much) - volume is the total amount of repetitions or time you spent exercising

·       Intensity (how hard) - intensity is the difficulty level of a specific exercise

We want our exercise plan to have low volume with high intensity. To make this simple, workout for short periods of time but as hard as you can. These short but difficult workouts take less time, are less stressful on your body, and have been shown to stimulate the same effect. If you do not have exercise experience, start off with easy movements that you feel comfortable with. Something as simple as hill sprints can be extremely effective. Find a steep hill near you that you can run or walk up as fast as you can several times for no more than 20minutes. If you desire more a more advanced strength and conditioning program, please adhere to the same restrictions of high intensity and low volume. To simplify, lift heavy for low repetition.

Jordan Pilkington, Co-Founder of Endomath

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Performance Hypertrophy

Building muscle in order to maximize sports performance

- Jordan Pilkington

Hypertrophy: the increase in size of muscle fibers.

Those that train for strength and sports performance have consistently criticized those who partake in bodybuilding training. Often claiming training for aesthetics is inefficient because optimizing strength, speed, and athleticism should be the primary objective. While there is some truth to this, having more muscle tissue is crucial for many sports and for general health. The key is to train for hypertrophy without sacrificing mobility, speed, body composition, or overall fitness.

Although hypertrophy training is not the most efficient way to build strength, it still offers many benefits to sports performance:

-      If two muscles have the same cross-sectional area of muscle fibers, the one with bigger fibers will be stronger.

-      Increased GPP (General Physical Preparedness). Hypertrophy training increases work capacity and will allow an athlete to recover faster over time.

-      Increased glycogen storage.

-      Increased fat oxidation.

-      Mass moves Mass. In many sports, having more body weight offers a large benefit but it is important to make sure this weight is functional muscle instead of body fat.

Studies consistently show that compound barbell exercises are the best tool when your goal is to stimulate anabolic hormone responses and increase muscle mass. This is why the primary movements in this program will be the squat, the bench, the deadlift and the overhead press. There will also be assistance exercises that will all be completed with a barbell as well. The goal with these movements is to focus on moving the maximum load possible while remaining proper technique. In addition to building muscle, a byproduct of this program will be increased strength.

*I personally compete in powerlifting and have set personal records using this program. 

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Consultation

Personal consultation covering one of the following options:

Testing

Programming

Nutrition

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IgG Food Antibodies Test

IgG Food Antibody Assessment is a food sensitivity test which helps identify those with true IgE-mediated allergies as well as IgG-mediated food sensitivities. This immunological food sensitivity test measures IgG antibody levels to 87 foods via IgG, and 19 foods via IgE.

(*not available in NY)

 Additional sensitivity tests are also available for regional inhalants, molds, vegetables, and spices. This antibody food sensitivity test is ideal for patients who may suffer from delayed reactions/sensitivities to specific foods. It may also provide insight on intolerances, or non-immune responses, to certain foods.

Additionally, the IgG Food Antibody Assessment includes information on implementing an Elimination Diet based on the patient test results.

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What is your Super Total?

Super Total

The sum of max squat, max bench, max deadlift, max snatch, and max clean & press.

By: Jordan Pilkington CSCS

Description

The debate: What is better Powerlifting or Olympic Lifting?

Powerlifters think Olympic lifters are weak. Olympic lifters think Powerlifters are slow and lack functional strength - here enters the super total. When attending my first powerlifting meet in Las Vegas years ago, I arrived at 7am and was not scheduled to lift until 3pm. I sat nervously all day watching the flights of Olympic lifters perform movements that I couldn’t even dream of attempting.

Training exclusively for powerlifting, I rarely put my hands above my head. Why should I? When it was time for me to lift an Olympic lifter was in my flight, right behind me and guess what – he out lifted me. As a new powerlifter, I hated Olympic lifters and would troll the Reddit forums of anyone that would say, “Our sport is in the Olympics.” The fact that an Olympic lifter could beat me at my own game fueled my fire to eventually compete in super total meets.

What I found is that training for a super total meet was an extremely well-rounded way to train that helped me in all aspects of my athleticism (once I figured out how to do it right). The biggest problem with training for a super total meet is that programming for it becomes chaotic. There are just too many movements to work on during a week’s time and recovery often goes right out the window.

That is why I developed these key principles to the super total program:

-      Submaximal Loads: All prescribed training loads in this program will remain under 90% of the 1RM (1 rep max). Many studies show how beneficial the minimum effective dose really is. You can simulate close to the same effect with a lesser load but also recover much quicker and not inhibit performance on the following training days. Lifting with a maximal load, like in a traditional powerlifting program, does not allow for the amount of training volume this program requires. Also risk of injury is greatly decreased when training with weights that are easily lifted. Remember the purpose of training isn't to lift as much as possible in training, it's to prepare you to lift as much as possible in competition.

-      Skill acquisition: It is often overlooked how much skill is required in all forms of weightlifting. Proper technique is important for the snatch and clean and jerk but it is also necessary for the powerlifting movements. In this program, each movement will only be completed once to twice per week. This does not provide many repetitions to practice these movements and to achieve mastery. This is why a long warm up routine with a lot of repetitions is key. It is at this time that you will work on the skill of lifting. Because all movements are done at submaximal loads, everything should be done with flawless technique.

-      Eat, Sleep, Eat, Repeat: Recovery is of the upmost importance in any program but especially when training six times a week with all compound movements. So, you need to eat and then you need to eat some more, take a nap and then eat again. Providing the body with enough fuel is imperative. All of this food needs to be as easily digestible. Try to avoid processed foods and foods that you could be allergic or sensitive too (dairy is a common food sensitivity). It is recommended that you take one of Endomath’s IgG and IgE panels to identify any possible aversions coming from your nutrition. Sleeping 7-8 quality hours a night is also a must to ensure proper recovery.

-      Undulating Periodization: Undulating periodization adjusts the volume and intensity of each lift within each week. If the program calls for a heavy squat this week, deadlifts will be lighter. This will allow the lifter to lift heavier and recover quicker. Linear periodization which is has been widely used by many for years is dead. Its outdated and definitely not applicable to Olympic lifting. Linear periodization is only be beneficial in a peaking for a competition plan, not a strength building cycle which we are covering here.

It must be understood that this program is for advanced lifters only. If you do not have experience in compound barbell movements, this program is not for you. The snatch and clean & jerk take years to master and this is not the program to learn them on. Also, this program is designed for strength and athleticism, not specifically for aesthetics or over all well-being. If you are seeking body composition Endomath has specific programs that would be more appropriate. Finally, this program is designed to be utilized in the offseason. It certainly may be used going into a competition but a more specialized competition peaking program would be more appropriate.

How to run the program.

The info sheet (the first page) in the program has descriptions of all the short hand used throughout the programs spreadsheet. First plug in your one rep max numbers in the table and your lifting loads will auto-populate through the rest of the spreadsheet. If you do not know your 1RMs, you can use the 1RM calculator at the top of the sheet. If you need to test perform a 5RM test instead for safety.

Start the program fresh, preferably after a 4-7-day rest. Every load prescribed in this program is designed for a reason. Please do not go up in weight because you feel strong on a certain day. Every weight will be rounded to the nearest 5lbs increment, 2.5lbs plates were created for this reason. The RPE (Rate of perceived exertion) scale is a way to measure how hard something feels to you. On a scale from 1-10, how difficult was the load? 1 being you didn’t even notice there was weight, 10 being your eyes were close to popping out of your head. If the program calls for a 6RM @ RPE8, this mean you will do sets of 6 reps, going up in weight until you feel the 6 reps felt like an 8 out of 10 on the RPE scale.

A proper warm up is essential while performing this program. Please see Endomath's YouTube channel for proper warm ups. After the general warm up, it is suggested to continue with a movement specific warm up. The warm up is where you practice the movement of the day in order to prime yourself for the work ahead but also to gain skill acquisition. Once you start your working sets, it is necessary to take adequate rest time. This will vary from person to person but at least a two-minute rest in between sets is suggested. The more advanced the lifter, the more rest time that is necessary. After completing the work for the day, follow with a cool down and static stretching of the muscles that have been used.

Progression

After completing the four-week program, there are several options:

-      Repeat the program: If you were able to complete the entire program without missing a lift, you can increase the training loads and repeat the program. Return to the info tab and increase the training maxes by no more than 5%. A suggestion would be to increase the training loads by only 5lbs. If you were to add 5lbs every 4 weeks that would be 65lbs added in a year. Obviously, this isn't going to work for forever. This program should not be run more than three times consecutively before switching to a different program.

-      Move to a different program:  Alternating between the super total program and the advanced volume program is an effective rotation. Run each program three times through before switching. While the super total program will stimulate hypertrophy, I have found it beneficial to pair this program with something to gain muscle and focus on body composition. If gaining muscle is not your goal, doing another round of intensity training is fine as long as every twelve weeks, you take an entire week off. A rest week is essential for any program you choose take a week off for very twelve weeks of training. Completion four rounds will cover you for an entire year.

-      Test or compete: This program can be run right into a competition. If this is your goal, plan to have this program end the Saturday before your competition. Monday through Wednesday practice your lifts without going above your opening weight. Take the rest of the week off before meet day so you can be refreshed. If you would like to re test all of your maxes, do them in a meet order: snatch, clean and jerk, squat, bench and deadlift.

I wish you the best on your journey towards a Super Total. This program is not to be taken lightly so approach every training day with complete focus and intensity. Good Luck!

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MCT Oil

MCT Liquid supplies 100% structured lipids, in the form of medium chain triglycerides in a convenient liquid form. Medium chain fatty acids are healthy fats that may support weight management as part of a healthy diet, or cognitive/memory support.†

Medium-chain triglycerides (MCTs) are fatty acids that are found naturally occurring in coconut and palm oil. Most fats that are consumed in the diet are long chain triglycerides and are broken down in the intestine and then remade into a special form that can be transported in the blood. However, MCTs are absorbed intact and taken to the liver, where they are used directly for energy.

MCTs do not require bile salts for digestion and therefore may be a useful fat substitute for individuals that have trouble digesting long chain fats. Several small studies suggest that a diet supplemented with medium chain triglycerides may reduce weight and body fat more than a diet supplemented with long chain triglycerides.† Recent research has found favorable results with MCTs from coconut oil and cognitive performance.† 

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Folic Acid

Folic Acid 400 mcg supplies 100% of the recommended dietary intake for folic acid in an easy to swallow tablet.

Folic acid is a water-soluble essential B vitamin found in many foods, including leafy green vegetables, citrus fruits and beans. Research has established that supplementation with folic acid before and during the first two months of pregnancy can prevent neural tube defects in developing fetuses in women. The U.S. Public Health Service has recommended that women of childbearing age take a supplement containing 400 mcg of folic acid every day to reduce the risk of a pregnancy affected by neural tube defects.

In addition to its prevention of serious birth defects, folic acid plays a key role in the metabolism of homocysteine. Homocysteine is a sulfur containing amino acid that is created in the body from methionine, an essential amino acid derived solely from dietary intake. High plasma levels of homocysteine appear to injure the vasculature, impairing the functional abilities of endothelial and smooth muscle cells. Elevated homocysteine also appears to be thrombogenic. Suboptimal intake of several B vitamins, including folic acid, in addition to renal failure and genetic defects in homocysteine metabolism, can all contribute to abnormal homocysteine levels. 

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Biotin

Biotin, also known as vitamin B7, is a critical water-soluble vitamin that is an essential co-factor for a number of metabolic carboxylation reactions, including carbohydrate, fat and protein metabolism. Biotin may provide support for healthy glucose metabolism, nerve function and nail strength.

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Metabolic Rejuvenation

Metabolic Rejuvenation™ is a comprehensive 28-day, 3-phase detoxification support program with nutrients specifically chosen to prepare the body through elimination, detox through support of phase 1 and 2 liver detoxification and renewal of the body and intestinal tract.† One Metabolic Rejuvenation box includes 4 bottles (one for each week) with convenience packs and a patient guidebook.

Week 1- Prepare†

The goal of the first week is to open pathways for elimination and prepare the body to properly detoxify in the next phase. The proprietary blend supplies a significant amount of detoxifying herbs, fibers, minerals, probiotics and vitamin C for proper bowel elimination and intestinal support.† Fiber from citrus pectin and psyllium seed husks can naturally stimulate the bowel and may contribute to immobilizing toxic compounds in the gastrointestinal tract. Magnesium may support regular bowel movements.†

Week 2 and 3- Detox† The goal of week 2 and 3 is to support phase 1 and phase 2 detoxification of the liver. As the body’s main detoxification organ, the liver is responsible for removing all potentially detrimental molecules. This detoxification process occurs in 2 phases. The supplements in week 2 and 3 convenience packs help to maintain liver structure and function in response to environmental toxins.† Choline, betaine, and methionine are involved in methyl group metabolism, which is essential for normal liver function.† Isothiocyanates (ITCs) found in Wasabia japonica are naturally occurring compounds that have the ability to stimulate liver detoxification pathways, and are 10-25 times more potent than ITCs found in cruciferous vegetables.† Sulforaphanes in broccoli powder have been found to significantly increase the activity of Phase II enzymes.† For efficient Phase two detoxification, the liver cells require sulphur-containing amino acids such as taurine, methionine and cysteine. N-Acetyl-L-cysteine is a biologically active precursor for glutathione synthesis, therefore raising intracellular glutathione levels. L-Glutathione scavenges toxic free radicals and inhibits peroxidation by slowing down free-radical catalyzed chain reactions.† Glutathione is involved in DNA synthesis and repair, protein and prostaglandin synthesis, amino acid transport, metabolism of toxins and carcinogens, immune system function, prevention of oxidative cell damage, and enzyme activation. Dietary sulfur assumes a major role in detoxification as part of the hepatic sulfur conjugation pathways. Glutathione, sulfur and NAC support mercury detoxification. High mercury in the body can inhibit antioxidant enzymes and deplete intracellular glutathione. B vitamins, vitamin C and lipoic acid perform as antioxidants to scavenge free radicals. Garlic appears to prevent endothelial cell depletion of glutathione, which may be responsible for its antioxidant effects.†

Week 4- Renew† The goal of week 4 is to replenish lost nutrients through the detoxification phase and provide specific nutrients

to help renew the gut. A multivitamin/mineral with an organic fruit and vegetable blend provides adequate amounts of vitamins, minerals, and antioxidants to nutritionally replenish the body. Omega-3 fatty acids from fish oil support normal regulatory processes. Glutamine helps maintain normal intestinal permeability, mucosal cellregenerationandstructure,especiallyduringperiodsofphysiologicalstress.† Glutaminealsocarries potentially toxic ammonia to the kidneys for excretion, which helps maintain normal acid-base balance. Healthy bacteria in the intestinal tract can be removed during extensive or frequent bowel elimination, thereby making supplementation with probiotic bacteria cultures necessary after a detoxification regimen. A normal intestinal microflora rich in lactobacilli creates acidic conditions that are unfavorable for the settlement of undesirable microorganisms. 

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Why do some people crave exercise and healthy eating?

You can make your cravings work for you rather than you working for your cravings. This may seem counter intuitive at first, but all you need to do is find our what your triggers are. Triggers are things that either lead to positive habits or or negative habits. I.e person A becomes stressed so they eat eat chocolate, person B becomes stressed and goes hiking. Both of these reactions (habits) are natural responses in the sense they are being used to cope with stressors. The difference being, person A's trigger leads them to eat chocolate, while person B's trigger leads them to go hiking. Obviously, person B has the upper hand because they are aware of what their triggers are and have set up a system to overcome them. We will call this system the T.H.B system. Trigger, Habit, Benefit. 

Trigger's are what someone experiences that leads to a response (habit), this is followed by a benefit. I.e. You open the cupboard and see cookies (trigger), you eat the cookies (habit), you feel satisfaction from the sugar and fat (benefit). Now lets walk through this scenario as someone who has realized what their triggers are and how they have modified their habit associated with the trigger that will lead to a new benefit. I.e you open the cupboard and see cookies (trigger), you then snap your fingers and open the fridge for a carrot (habit), you feel satisfaction from the beta carotene and healthy selection of the carrot (benefit). 

There is no secret to establishing a THB system your own that can be used to curb temptations and vices. A personal T.H.B system when enacted correctly will help you crave exercise and healthy eating because you will be rewarding yourself with this new habit. Rewards are needed to make the new habits stick. The examples above are elementary but these principles can be applied to a myriad of scenarios in your daily life from work to home life. Now it is up to you to make a list of what your triggers are, what your habits are, and what kind of benefit you get from the habit. Establish your T.H.B system to overcome bad habits that are leading you to be less productive. 

"Champions don't do extraordinary things, they do ordinary things, but they do them without thinking." - Tony Dungy

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Concierge Training

Our concierge training service allows you exclusive access to your coach. You are able to email and text questions to your coach with a guaranteed answer time of 24 hours (may be sooner based on complexity of request.)

What should I eat?

How should I train?

I am at a new facility can you help?

I am traveling what should I take?

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Personalized Programming

Our personalized programming begins with a consultation that allows us to prescribe the right exercise for you. 

Once the consolation has been completed you will be sent a personalized program that will be explained over the phone or via Skype to ensure you are ready.

You can also visit our resources page for videos and articles to assist you. 

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Resilience

Is the ideal your striving for worth it? Ralph Waldo Emerson wrote that a man who can stay true to himself no matter what is truly free. 

Many lose sight of this when the establish goals. Not realizing that to attain such things will inevitably change your life. It starts with a change in mindset, then a change in schedule, then a change in habits. If these things do not occur the goal will never be reached. 

On this journey are key steps. 1) the changing of the mindset, many over look this as being simple. Changing the way you think may be the most difficult step you take as it is a complete paradigm shift to what you were previously doing. If you want to go from deadlifting 100 pounds to 400 pounds your whole psyche needs to change and you have to adopt the systems of an elite lifter. This mindset may take months if not years to fully cultivate. It encompasses the days where you don't feel like training because you are tired, stressed, or busy. In the mind of the elite lifter or athlete these things are largely irrelevant because they know they need to lift that day to continue towards their goal. 

2) A change in schedule is easy in theory, yet often times it is pragmatically impossible for people. You have to decide what you are now willing to give up to achieve your stated objective. Is it giving up computer time, time to read, or the sweets you have been craving? You have to decide what will be replaced by the exercise, the healthy cooking, and the much needed rest time. 

3) Habit formation takes time to take hold. Once you are able to achieve it things flow. You wake up and know what and how you will train, what you will eat and avoid, and what you will be doing to take one more step closer to your goal. 

In conclusion it is essential to note that all of these things can be achieved by anyone if you precisely outline an objective and are willing to cut certain things out of your life and replace them with the things needed to become more optional. 

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Health Via Subtraction

If you could subtract things from your life to become healthier, wiser, and wealthier would you do it? Can you live with less technology, less opulence, and less food?

This question is posed to elicit a personal thought experiment. Lets use the following example. Many people may benefit greatly from simply removing sugar from their diets as this lowers insulin spikes which in turn reduces the probability of developing diabetes and metabolic syndrome. Yet, many struggle to do so because of the addictive nature of sugar, the immediate satisfaction and the delay of adverse affects to the body (obesity and Alzheimers). 

Often times it is more effective to completely remove harmful variables from your life than to diet or modify your habits momentarily. Subtraction or simplification of your lifestyle can have profound benefits on your well being. Create conditions for yourself that cultivate resilience so that your body and mind never diminish. 

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Klean Whey Isolate Chocolate

Klean Isolate™ by Klean Athlete™ is a NSF Certified for Sport® supplement that supplies 20 grams of high quality Whey Protein isolate in each serving. Klean Isolate™ can easily be added to any beverage to enhance daily protein and amino acid intake.  Klean Isolate™ by Klean Athlete™