December 07, 2015 2 Comments

Emily Duncan (@em_dunc)

1.How did you get started in fitness?
I got started with fitness as rehab from an injury… I started dancing when I was about a year old and danced competitively for my studio through my junior year of high school. That year, I suffered a hip injury (tearing/straining about 5 muscles on my left side) and began physical therapy. I joined a local LA Fitness to help with rehabilitation/strengthening my hip muscles back up. I finished out that season of dance, but when I tried to return the next year after some time off, the injury would flare up frequently and made dancing difficult, painful, and less enjoyable. Luckily, I had fallen in love with lifting weights, so I decided to focus my attention on that. I educated myself on proper form/different exercises/different training styles and their purposes, and I experimented! The more time I spent in the gym, the more I heard people talk about bodybuilding competitions. After learning more about it (and after falling in love with a picture of Amanda Latona, my first bikini role model and still my favorite competitor), I decided to weld my love for the stage (from dance/theater/singing) with my newfound love for health and fitness, and about a year and a half later, a bikini competitor was born!

2.Which supplements do you currently use?
The only brand of supplements I use and trust are my sponsors, PEScience. One thing I love most about them is that on their website, there are independent research studies backing all of the ingredients/blends used in their products. As a Sport Science major and a lover of scientific research, the fact that they provide legitimate research instead of just mass marketing ploys and unnecessary bells and whistles speaks volumes to me. Select Protein (my favorite flavors are snickerdoodle and chocolate peanut butter cup) is a great whey/casein blend that I can drink plain or cook into super yummy creations. My “pre workout stack” consists of High Volume (a nitric oxide/“pump” boosting supplement), Amino IV (branched chain + essential amino acids), and Alphamine (stimulant thermogenic powder). It gives me great energy and the Alphamine acts as a little extra thermogenic “boost” when I’m cutting down for shows. I also really enjoy Shift and Erase Pro when I’m cutting. I also take fish oil and creatine, two products that I consider to be part of every serious athlete’s “bread and butter” in terms of supplementation.

3.What does your workout schedule look like?
I just got my new programming a couple of weeks ago and things are really exciting right now! As a bodybuilder, my training consists of a strength training focus with emphasis on Olympic weightlifting and powerlifting, with more “bodybuilding style” hypertrophy work for accessories. I train very atypically for a bodybuilder, especially in the bikini division, but I firmly believe in emphasizing true strength training progressions for building a physique with dense, full muscles on show day. I also prefer training like an athlete as opposed to simply doing body part splits every day, so this program really hits that sweet spot! Currently, I do three days of speed/power centered training. Speed/power days consist of track conditioning (in the form of sprints), Olympic lifts for my “main” lift (some form of snatch, clean, and/or clean and jerk complex), plyometric movements, and usually some upper body accessory work. I alternate with three strength focused days. On my strength focused days, my “main” lifts are squats/and or deadlifts (some days I do both in one day), typically with some higher volume leg accessory work to bring up my weak point, my hamstrings. My current squat program is a modified Russian squat cycle. On the seventh day, I typically do some sort of “recovery” workout to help open things back up, alleviate any aching muscles or joints, and get my heart rate up a little bit. My coach (and boyfriend) Eric has a Master’s degree in Sport Performance, so he is quite excellent at programming and tailoring said programming to every athlete’s individual needs, goals, strengths, and weaknesses.

4.Best booty building exercise?
I am a big fan of compound movements for muscular development. A lot of people say “squats and deadlifts,” but I would also like to add Olympic weightlifting to that list! Olympic lifts also recruit a lot of leg muscles. Pulls are very similar to a deadlift, and the bar is caught in a deep squat position(whether that be an overhead squat for snatches or a front squat for cleans), and they also require a lot of speed and efficiency to execute. If you want to be fast and explosive, you NEED to have strong glutes! I do believe that there needs to be accessory work added in as well to fine tune things and further isolate the muscle. Some of my favorite glute accessory exercises are barbell and/or banded hip thrusts (a la Bret Contreras), “Monster” walks (banded forward/backward/lateral walks in a wide stance and slight bend in the knees), Romanian deadlifts, wide stance low bar squats for volume (as opposed to strength sets), GHDs (add some bands for extra points), and cable kickbacks kneeling on a bench. 

5.What does your diet look like?
I’m a big proponent of what’s referred to as “Flexible Dieting.” What this means is that I have a daily allotment of the three main macronutrients (protein, fat, and carbohydrates) as well as various fiber and micronutrient goals, and I eat to meet those macro/micronutrient goals. There are no restrictions as to what type of food I eat nor do I have any food intolerances, so there is a lot of variety in my daily diet! I eat the vast majority of my carbs post-workout (I train fasted, so I don’t eat a pre-workout meal like most people). I love a big bowl of oats with PEScience protein and fruit or my famous “Smoothie Bowls” topped with fruit, cereal, granola, etc. I also love making protein pancakes and French toast. I’m a big “volume eater,” meaning I like to be able to eat a lot at once, so I like making big salads with freshly chopped veggies and grilled meat (chicken is my favorite). I also have a HUGE sweet tooth, so things like ice cream, doughnuts, and froyo are a pretty regular thing for me, especially during my offseason when my macros are a bit higher. I personally like to incorporate a weekly “free” meal where I don’t track the macros and take a “night off” from logging all my food all the time. It’s nice to be able to go out, enjoy a meal, not worry about the macros, and just relax/spend time with friends/family/boyfriend/etc. I’m also sponsored by the company Doughnuts & Deadlifts, so eating doughnuts is part of my job description… Such a tough life :P. 

6.Best advice for people in college looking to stay fit?
I don’t live what most people think of as the “typical” college student life… I’m not big on going to bars or drinking/partying because that way of living doesn’t align with my personal goals, so that part has never been a struggle for me in terms of balancing drinking and fitness. If you’re trying to stay fit while you’re in college, I would say time management and planning skills become really important. When you’re in school (especially during finals week… Oi), time is stretched so thin between classes, studying, work, and training… And then there’s still the eating part to think about, too! I’m really big on making lists and blocking out my schedule, that way I know when I have time to cook, study, train, work, etc. Even if it means getting up a little earlier to hit the gym before classes or spending a little less time watching Netflix so you can go to the grocery store and buy your food, it’s worth it at the end of the day. It’s not easy by any means, but once you fall into a routine, it becomes a habit (and a good one at that). I would also recommend finding quick, easy-to-make snacks that you can fit into your macros AND into your backpack so you can keep your nutrition on point. I think between training and nutrition, especially for college students who are on the go and not “rolling in the dough,” nutrition is the hardest part. I love fresh veggies and they’re super easy to throw into baggies and carry around. Protein bars are great, and some of my favorites are Combat Crunch bars from Muscle Pharm, and the cult classic, Quest Bars. Protein shakes with fresh fruit are a great grab-and-go snack as well, and the PEScience Select Protein makes for a great shake mixed with water. Overnight oats are awesome to make the night before and eat first thing in the morning before class/training/etc. You can also get things like yogurt, deli-style meat, nuts, and single serving peanut butter packs for quick and easy snacks! Above all else, make a lifestyle that works for you and your schedule. 
Above all, fitness should make you feel good about yourself, relieve some stress, and clear your mind. College is supposed to be a fun time, so you shouldn’t let your passion for fitness/nutrition get in the way of having a social life, and it definitely shouldn’t interfere with your grades. Learn how to strike a balance for YOU, and roll with it. 

7.What has been the most challenging part of your career?
I would definitely say the most challenging part of my career so far has been acknowledging that my career is still very new. I oftentimes get frazzled because things aren’t moving as fast as I would like. Eric (my boyfriend and coach) has had to remind me numerous times that I started competing less than a year and a half ago, so the fact that I have been able to make so many physical changes in such a short period of time as well as growing through social media/obtaining sponsorships/placing well/etc is a HUGE accomplishment, but I still have a long career ahead of me. I’m still paying my dues and learning the ropes. Fitness is something that I plan on making a life out of, and this is only the beginning. I often forget that the people I compete against typically have 5 or so years on me, so I’m extremely hard on myself. I have to remember that I’m still very young and that this point in my career is just the “warm up,” if you will. It’s easy to get caught up in where I want to be, so I have to remind myself often to take a moment to enjoy the journey and not rush things.

8. How has social media changed your life?
Oh wow… Social media. So many positives and negatives both! I would say that it has changed my life for the positive more than anything, though. First and foremost, I actually met my best friend Marie through social media, and I wouldn’t have her were it not for social media. A lot of my best friends are actually people that I’ve met through Instagram, Twitter, YouTube, etc, and it’s such a positive environment (for the most part). It’s really great to see people putting out encouraging messages, sharing a love for training and nutrition, and providing support and motivation. Social media has also taught me about staying true to myself and doing/posting what makes ME happy and what I feel is best for ME. I know that everyone uses filters, everyone chooses what they want to post, and everyone’s lives always look like so much fun on social media; however, there is always more to a person than what they post. Everyone struggles with something, everyone hurts sometimes, no one is perfect, and everybody cries, no matter how perfect their lives look on the Internet. Additionally, the larger your following gets, the more criticism/negative comments you will receive… I’ve been called ugly, disgusting, been made fun of, had people say horrid and nasty things to/about me on social media, and that can be discouraging. While it was uncomfortable and hurtful at first, it has definitely reinforced my strong sense of self. Whenever someone makes a rude comment or is unnecessarily judgemental, I think to myself, “Why does this comment bother you so much? Does the person behind this comment actually know you or care about who you are as a person? Is what this person said going to change who you are or what you’re doing?” The answer to those last two questions is always a big fat no, and every rude remark is always outweighed by positive and uplifting ones, so it’s really nothing to be worried about or hurt by. I love having the ability to do what I genuinely love doing (fitness/competing) AND having social media platforms on which I can interact with those who have similar passions, provide encouragement/motivation to those who may need it, and share little bits of my life, from recipes to show pictures to my dog or whatever it may be. I love connecting with people and I love being able to influence others in a positive way, and social media has allowed me to do that in bigger ways than I ever imagined.

9. Ultimate cheat meal?
I have a huge imagination and an appetite to match, so this could get dangerous! I’m assuming this is a full meal, so I’m going to treat it like one. For the bread basket, I definitely want some of the brown bread from The Cheesecake Factory because that stuff is some of the best restaurant bread I have ever had. There’s also a place in South Carolina called Carolina Roadhouse that has amazing honey butter rolls, so let’s throw some of those it too! For an appetizer, I’m thinking either chips with salsa and fresh guacamole or some walnut encrusted baked Brie dip. As an entree, I’m inspired by one of my post-show meals in Kentucky… I couldn’t decide if I wanted pizza or a burger, so my brother-in-law got pizza and I got a burger, and we split the entrees. Then I took some of the pizza and wedged it inside the burger, and that was one of the best decisions I ever made in my whole life. So I’m thinking good old pepperoni pizza wedged inside a bison burger with some cheese and fancy toppings, on a pretzel bun, with fries on the side. Dessert is the hard part because I have SUCH a sweet tooth… My favorites are cheesecake, doughnuts, and ice cream, so I’m going to combine the three of them. Cheesecakes have cake layers in them sometimes, so I vote they make a cheesecake with old fashioned doughnut pieces as a layer. Caramel turtle cheesecake with old fashioned doughnut pieces, served a la mode with salted caramel ice cream with some sort of Heath bar/toffee bits and peanut butter swirled in, all topped with a warm caramel drizzle. Now that I’ve typed all of this out and sufficiently stimulated my appetite, I need to find a way to actually make it happen! Maybe I’ll open my own restaurant next.

10.What do you look forward to in the future?
As a whole, I look forward to growing as an athlete, obviously. I hope that the fact that I’m a young athlete AND a student in a “fitness related” field gives me the opportunity to make some positive changes to the bodybuilding industry. I want to bring more science-based training into the field and encourage other fitness enthusiasts/competitors/etc (especially females) to put more emphasis on compound movements, functional training, and proper movement patterns. In terms of the near future, I have a couple of exciting things on the horizon. My sponsors, Doughnuts & Deadlifts, are doing a northeast “doughnut tour,” where we set up shop at local doughnut shops in the northeast US, meet up with fans of the brand, make/eat doughnuts, promote apparel, and spread the word about flexible dieting. My leg of the tour is coming up at the end of this month (August) in New York, and I can’t wait to hang out with my Doughnuts & Deadlifts family as well as meeting some of the company’s supporters. I’m also really excited about planning out my competitive schedule… I have a few regional bodybuilding competitions on my radar as well as a meet in another sport on my calendar. I’m not really announcing dates/what kind of meet I’ll be doing or any of that just yet, so I hope people are okay with being surprised on show day and meet day :P. I’m very excited and nervous to try and compete in another sport, but I can only imagine that it will help me grow even more as an athlete. I’m also trying to put a little more effort into my YouTube channel ( )and produce more content for my viewers/followers. I would like to do some sort of writing as well and maybe publish an e-book of some sort, but I’m not really sure on the topic/subject matter quite yet. And of course, it’s that time of the year when I start gearing up for fall semester… I have a lot of science courses on my schedule, which I’m sure will be a challenge, but I’m very excited to continue learning! Doughnut tours, school, bodybuilding shows, meets, so many activities coming up! I’ll be a busy gal, but I like it that way. I’ll be sure to keep everyone updated through Instagram (@em_dunc), Twitter (@em_dunc), and my YouTube channel. Thank you so much for interviewing me, it has been a pleasure!

2 Responses


December 09, 2015

Ahhh! I just love her; she is so down to earth, funny, relatable, knowledgable and a total babe. So happy you interviewed emily!

Fitmess diary
Fitmess diary

December 08, 2015

Em dunc is such a beautiful young woman! she has been my inspiration last couple of months when things got a bit tough for me and i am so grateful. she reminds me of my late granny emilia, so i just adore her so much! Good luck with your fitness goals, and life in general!
your fan from croatia <3

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Ingredient Guide

CP Ingredient Guide

Find out what's going in your body.



5-Hydroxytryptophan, is also known as 5-HTP. 5-hydroxytryptophan (5-HTP) is a chemical that the body makes from tryptophan (an essential amino acid that you get from food). After tryptophan is converted into 5-HTP, the chemical is changed into another chemical called serotonin (a neurotransmitter that relays signals between brain cells).  5-HTP may have a positive effect on sleep, mood, anxiety, appetite, and pain sensation. 




7-Keto-DHEA is metabolized from DHEA, a prohormone. It has been shown to aid in fat loss, while having no effect on testosterone. 7-Keto speeds up ones metabolism and heat production within the body for weight loss. Also, by activating the thyroid, it will boost the immune system, enhance memory, and slow down aging.


Adenosine Triphosphate (ATP) Disodium Salt

ATP is an energy source for your cells...or muscles. Think of it as a battery that allows you to lift more, and carry out activities such as bodybuilding. ATP energy is converted into creatine to increase one rep max. By putting ATP into its salt form, it is used much more efficiently by the body, and helps to crank out a few extra reps by supplying your muscles with their natural source of fuel. It also increases blood flow, and signals for the production of adrenaline.



ALA (Alpha Lipoic Acid)

ALA is a powerful antioxidant that is essential for aerobic metabolism. It is also commonly used in weight loss supplements as a fat burner. Alpha-lipoic acid is used in the body to break down carbohydrates and to make energy for the other organs in the body.


Alpha-Glyceryl phosphoryl choline (Alpha-GPC)

Alpha-glyceryl phosphoryl choline (alpha-GPC) is a naturally occurring phospholipid compound that plays a critical role in the way the brain, nervous system, and muscles function.* Alpha-GPC supports brain function and mood, promotes improved reaction time, and helps support focus and the mind-muscle connection during workouts.* When combined with caffeine, L-tyrosine, and huperzine A, alpha-GPC delivers clean mental stimulation and focus that last throughout workouts.*Research suggests that, by increasing levels of the neurotransmitter acetylcholine, alpha-GPC also supports muscle strength, power, and endurance.*


Agmatine Sulfate

A byproduct of the amino acid L-Arginine, Agmatine Sulfate is responsible for many biological functions, such as the regulation of ion channels and Nitric Oxide transport. It is used as a pump agent in pre-workouts. It will increase strength, energy, and recovery in the gym. For more, please read our most recent article on Agmatine:


Ajwain (Ajowan)

Ajwain extract is a powerful herbal supplement that increases your body’s ability to burn fat. It also increases oxygen uptake, so your pump will be better than ever!



Amino Acids


Amino Acids are the building blocks of proteins, which are extremely important to muscular development and repair. There are numerous amino acids out there, and having them as a part of your diet is crucial. Whether it’s building muscle or losing fat, amino acids can help you achieve your goal.




Antioxidants help to prevent cellular damage done by free radical molecules. Often found in fruits and vegetables (usually referred to as flavinoids), antioxidants are extremely important to your overall health.




Ashwaghanda is an herbal supplement that is commonly found in testosterone-boosting supplements. It has been clinically proven to boost testosterone significantly in as little as three months.




Astragin is extremely helpful in nutrient absorption. It aids in raising L-Arginine, Glucosamine, and folate absorption rates in your body to allow for better workouts all around.




Beta-alanine, often associated with “the tingles”, is an amino acid which promotes more muscular energy by helping to neutralize lactic acid. What this means for you is better endurance, more energy throughout your workout, and better overall results.




Betaine is a little-known ingredient that is one of the powerhouses of the body. It helps to boost your body’s natural synthesis of creatine. It also initiates muscle protein synthesis, further adding to your gains, while blocking insulin sensitivity so that you can gain more muscle without putting on fat. Worried about throwing too much weight on the bar for your body to handle? Betaine’s got you covered there too: levels of SAMe are elevated during betaine supplementation, which promotes joint recovery.


Beta Vulgaris L. (Beet Root) Extract

Consuming beets (beta vulgaris), either by eating the whole beet, drinking beet juice or taking a beet extract, has been suggested in numerous studies to enhance exercise performance.* The performance benefits of beet extract include greater exercise endurance, greater power output, and less fatigue.* This means that during a typical weightlifting workout, it could improve your strength, allow you to complete more reps with a given weight, and allow you to better maintain rep ranges and strength toward the end of the workout.*


BCAA (Branch Chain Amino Acids)

If you want to preserve your lean muscle and prevent muscle catabolism, then BCAAs are for you. Protein supplies the building blocks to rebuild and repair your muscle tissue after the completion of a workout. These proteins are then broken down and disassembled into amino acids. The body has 22 different amino acids, and each have a unique function. Additionally, there are 9 essential amino acids that the body cannot produce and need to either be consumed through food or supplementation (supplied by BCAAs). Since BCAAs are metabolized within the muscle, they can be used for building new muscle or energy during workouts.



Beef Protein

The protein in beef provides amino acids that are necessary for making muscle. Beef protein isolates allow you to ingest quality protein without getting the not-so-good nutrients hidden in even filet mignon. Naturally containing creatine, beef protein is a great choice for bulking up or if you are lactose intolerant.



Beet Root Extract

Beet Root Extract aids in boosting Nitric Oxide levels. Effectively, this means bigger pumps and better blood flow to muscles.




A free acid form of HMB, BetaTOR is more easily processed by the body than HMB Calcium.



Is a concentrated and convenient form of black pepper's active ingredient, piperine. Clinical studies suggest that when used in conjunction with other nutritional supplements, Bioperine® may enhance their absorption and bioavailability by as much as 2,000%.*




If you want to make sure you make it to the gym, or you’re just having a slow start to your morning, then you may need some caffeine. It is a natural stimulant found in many common things consumed on a daily basis including coffee, soda, and tea. Although caffeine is great for an energy boost, it also is a popular fat loss support supplement found in most thermogenics, and can help you throughout your workout, being a key component of many pre-workouts. Caffeine anhydrous, a popular form of caffeine used in supplements, is not bound to water, making it more potent by weight than caffeine normally is.



Caffeine Citrate

Another form of Caffeine, Caffeine Citrate (Cafcit) is a derivative of Caffeine anhydrous. Clinically tested, Caffeine Citrate gives the same effects of Caffeine, but take a shorter time to kick in.




Cayenne is derived from a plant in South America and is a member of the pepper family. Cayenne contains vitamin A, vitamin B6, vitamin C, vitamin E, potassium and manganese. Cayenne is well known for its spicy flavor. It is used within the supplement industry to help with things such as, cardiovascular health, fat loss, and healthy digestion. It is often used in fat burners, due to its metabolism boosting properties, as well as its ability to suppress appetite and cravings for certain tastes.




Calcium is abundant in milk, and promotes strong and healthy bones and aids in fat metabolism. Calcium is a must if you’re planning on lifting heavy (and we know you are).


Carnitine L-Tartrate

Studies suggest that L-carnitine L-tartrate supplementation supports recovery after exercise with as little as 1 gram.* The better recovery is likely due to carnitine's ability to boost nitric oxide (NO) production and therefore increase blood flow to recovering muscles, as well as its ability to induce an increase in muscle oxygen consumption.* Another benefit of L-carnitine L-tartrate is that it increases the amount of androgen receptors in muscle cells.* These are the receptors that testosterone binds to inside muscle fibers to instigate muscle growth.* Since testosterone rises following a workout, having a higher concentration of androgen receptors in the muscle cells can help ensure that more of that testosterone is used to build muscle.*




Is an essential nutrient needed to support cell membrane structural integrity, neurotransmission, and lipid transport; it is naturally produced in the body and also found in food sources such as eggs, meat, fish, peanuts, and broccoli. Choline bitartrate aids in the synthesis and storage of acetylcholine, thus improving the “mind-muscle” connection during workouts. It increases neural focus.



Chondroitin is part of cartilage tissue. It helps support the structure of joints by holding water and encouraging the nutrient flow around joints. Since cartilage does not receive any blood flow from the body, maintaining optimum cartilage support with Chondroitin can benefit your joint health.




Not only does cissus extract improve overall heart health, but it is also an extremely potent natural fat burner.



Is a nonessential amino acid that is primarily found in melons, and malate, an apple derivative. Citrulline is used to enhance nitric oxide (NO) production. Benefits include supporting arginine and NO levels, promotes ATP production by reducing lactic acid and ammonia, increased phosphocreatine recovery, and enhanced muscle recovery when combined with excercise.*


Conjugated Linoleic Acid (CLA)

Conjugated linoleic acid (CLA) is a naturally occurring trans fatty acid made from omega-6 essential fatty acids. According to a government study supplementing CLA will aid in weight management by burning and utilizing fat cells for energy. It also helps to maintain lean muscle mass, which is always great when cutting down on body fat, as your body sometimes breaks down muscle for energy.




Creatine is one of the most tested supplements on the market. Creatine saturates your muscles with water and nutrients to provide them the ability to produce energy more frequently and efficiently. What this translates to in the end is longer and more explosive workouts, allowing you to put on size and strength. There are many types of Creatine, such as Monohydrate, HCl (Hydrochloride), Nitrate, Ethyl Ester, and Buffered. Each one is absorbed by the body differently, so be sure to assess your tolerance to each before continuing use.




Curcuma is an herbal extract that increases blood flow. Not only does this mean a better pump, but it can also help to relieve pain in sore areas and act as an anti-inflammatory (just in case you go a bit too hard on leg day).



D-Aspartic Acid

D-Aspartic Acid has been clinically proven to balance hormone levels and promote muscle growth. Over prolonged use, it has been shown to boost testosterone levels by as much as 40%.



Dandelion Root Extract

Dandelion Root has been widely used in history as a digestive aid and to lower blood pressure. However, bodybuilders have been known to use it for its ability to remove excess fluid (water) from the body to look more shredded.




Dextrose is a carbohydrate derived from starches. More complex than normal table sugar, dextrose is used by the body more efficiently, and is often in mass gainers to allow for better partitioning of nutrients to the muscle. It is also much less likely to be stored as fat.




DMAE (also known as “dimethylaminoethanol” and “dimethylethanolamine”) In dietary supplement form, DMAE is essential to the production of acetylcholine (a type of chemical that helps nerve cells to transmit signals). DMEA increases the brain’s production of acetylcholine, which affects functions such as short-term memory, learning, REM sleep and attention.




Ecdysterone is similar in structure to the male hormone testosterone. It is used to increase muscle mass and improve athletic performance.



Egg Protein

Egg protein is dairy free protein, making it an ideal protein to take if you are lactose intolerant and/or vegetarian. It takes about 2-4 hours to digest, which is great when you can’t get food in throughout the day.



Essential Fatty Acids (EFA)

EFA’s are considered good fats that will keep your heart healthy, increase brain function, and have been shown to improve joint lubrication. These include DHA, and Omega-3 and Omega-6 fatty acids.


Fenugreek Extract 





Fiber is a carbohydrate that is not easily digested by the body. When fiber goes through your system it cleans out the intestines, and helps regulate the body. When trying to find out net carbs, look at the total carbohydrates and subtract the amount of fiber in the food.



Flax Seed Oil

This is a vegetarian fiber that helps support blood sugar levels, mental well-being, and regulate the body overall. It is high in Omega-3 fatty acids, and loaded with antioxidants.




Forskolin keeps your hormones in check, keeping you from feeling like garbage while trying to lose weight, while also helping to curb appetite. Along with that, Forskolin influences enzymes which promote fat-burning and adrenaline production.




GABA stands for Gamma-Aminobutryic Acid. It is an amino acid that acts as a neurotransmitter that helps nerve impulses communicate; GABA is naturally occurring in the human body. Supplementing with GABA helps with relaxation and deeper REM sleep when taken before bed.



Garcinia Cambogia

Garcinia Cambogia is known to boost your body’s fat-burning ability, while blocking signals to store calories as fat. Garcinia also encourages raised serotonin levels, keeping you stress free so that your body does not store fat as easily.




Glutamine is the most abundant amino acid in the muscle tissue and increases protein synthesis as well as help speed up recovery when taken as a supplement.




Also known as Glycerin or Glycerine, Glycerol acts as a solvent for ingredients, as well as a sweetener in supplements. Becoming more common in preworkouts, it also has the added benefit of being hygroscopic (water-drawing), allowing for fuller pumps.



Green Coffee Bean

Green Coffee Bean is a great natural source of caffeine. As well, it is also a powerful antioxidant, so it burns fat and promotes overall physical health.



Green Tea

Green Tea helps stimulate the mind, body, and aids in weight loss. It naturally contains caffeine to increase your energy and burn fat. It is also a natural appetite suppressant, reducing your cravings for food.



HMB (β-Hydroxy β-methylbutyric acid)

Usually found in supplements as HMB Calcium, this is a powerful supplement for your muscles. Using the mTOR biological pathway, it increases protein synthesis while inhibiting the biological processes that break down proteins in muscle.




Derived from barley and other plants, Hordenine has been shown to be a powerful stimulant. It aids in boosting metabolism and fat loss.



Horny Goat Weed

It’s in the name! It helps peak testosterone and will help with male enhancement.



Is a highly concentrated form of powdered glycerol (65%) that offers a unique combination of greater potency and function, offering exceptional hydration in a uniquely optimized proprietary blend of glycerol and silica. HydroMax™ is easily absorbed and distributed throughout the intracellular space, supporting fluid in the blood and tissues, positively affecting osmolarity and the expansion and maintenance of fluid volume, known as hyperhydration. This brings potential benefits for endurance and stamina events, including adaptation to environmental heat/humidity stress, along with promoting blood flow associated with resistance training. Glycerol has also been shown to help athletes store extra water, supporting hydration. This suggests improved efficiency in exercise, thermoregulation and supports physiological stress. In addition, at a 700 to 2,000 mg dosage glycerol enhances plasma and intramuscular volume expansion, producing a more engorged muscular appearance.*


Huperzine A

A substance purified from a plant called Chinese club moss, is a natural and potent active compound used to support memory, learning, concentration, and mood. Huperzine A helps to regulate the body’s levels of acetylcholine and can support brain and muscle function.*



Also known as Dicaffeine Malate, Infinergy is a patented form of caffeine. It increases mental focus, and is claimed to have reduced side effects from regular caffeine.




L-arginine is an amino acid that converts to Nitric Oxide when in the blood stream and gets blood pumping in your muscles. It is one of the most commonly used “pump-agents” in pre-workouts to make you look vascular.




A natural compound found in many foods, that has shown to speed up fat loss and increase workout efficiency, while also helping in muscle recovery and repair.




This is an EAA or Essential Amino Acid that helps maintains growth, lean body mass, and the balance of nitrogen within the body.




L-Taurine has been shown to increase protein synthesis, increase muscle hydration, and speed up your metabolism. It is also a common ingredient in many energy drinks, cited for its ability to increase focus.




Found naturally in tea leaves and certain mushroom varieties, L-Theanine is a common food additive in all foods. It has anti-stress properties, allowing for relaxation without causing fatigue.




L-Tyrosine is a byproduct of the amino acid Phenylalanine. When Phenylalanine gets metabolized, it helps the brain produce more dopamine improving overall mood and focus.



Longjack Extract

Longjack is an herbal extract that helps your body balance its hormones. Not only does it help to decrease body fat, but it also provides a boost in testosterone.




This is an all-natural sleep aid. Produced by the body, Melatonin helps you fall asleep and stay asleep.




A powerful anabolic compound that helps build muscle but does not work with your hormones.



Micellar Casein

Micellar Casein is naturally found in milk, and comprises 80% of milk protein. This is a slow digesting protein that is taken right before you go to bed or when you go long periods of time without food. It takes 8 hours to digest and is incredibly lean.



Milk Thistle

This supplement is great for the liver, as well as lowering cholesterol. The main ingredient, Silymarin, is known to be a powerful antioxidant and anti-inflammatory, which is extremely important in regulating joint health and overall well-being.



MSM (Methylsulfonylmethane)

MSM helps support joint health. When taken in supplement form, it can aid in joint comfort and lubrication, especially when taken with chondroitin or glucosamine (or both!).




Multi-vitamins help give you every vitamin and mineral your body needs to build muscle on a daily basis. Not only will they help build muscle, they also promote overall bodily health to keep you going.




Known better as Vitamin B3, Niacin aids in the absorption of food. It also helps in signaling for DNA repair and hormone production. This will also heat up your body when using it.





Is a unique, bonded complex of arginine and silicon that helps significantly enhance nitric oxide (NO) levels, delivering benefits to those engaged in fitness training programs. Nitric oxide is a key factor in promoting blood flow to working muscles. Studies show that Nitrosigine® supplementation significantly support arginine blood levels in as quickly as 30 minutes and for up to 3 hours in addition to supporting silicon levels for up to 1.5 hours. With continued use, NO levels build over time leading to increased blood flow.*




NO2 allows your body to pump more blood efficiently. More blood flow translates to more nutrients to the muscles, not only making you look vascular, but also aiding in muscle recovery and protein transport.



OKG (Ornithine Alpha-Ketoglutarate)

OKG amplifies muscle protein synthesis and increase nitrogen. Formed from Ornithine and Glutamine, it promotes an anabolic state that allows you to pack on muscle, while preserving your existing muscles at the same time.



Olive Leaf Extract

Often used in anti-aging and antibiotic products, Olive Leaf Extract is a powerful antioxidant with anti-inflammatory and antibacterial properties. It can also help lower blood pressure and reset insulin sensitivity.




Better known as pikamilon, promotes higher mental function. Created from GABA and Niacin, it causes more blood flow to the brain, reduces mental fatigue, and increases cognitive functioning, and coordination.



Phosphaditic Acid

Phosphaditic acid (PA) is a signaling molecule which initiates the anabolic mTOR pathway, as well as the cAMP pathway. This allows your body to use protein more efficiently to repair and build muscle after exercise, and regenerate ATP quicker during your workout. Interestingly enough, PA can also turn on the effects of creatine in individuals who usually do not experience any benefits.



Rauwolfia Root

Rauwolfia is a member of the Evergreen family. It has been widely used as a relaxant and is helpful is reducing blood pressure.



Rhodiola Rosea

Rhodiola Rosea is a powerful herbal ingredient, with evidence stating that it enhances physical performance and reduces mental fatigue. It also contains many powerful antioxidants, making it beneficial for all aspects of your health.



Saw Palmetto

Saw Palmetto is an important ingredient in hardening agents. It works by decreasing the amount of estrogen in the body so that testosterone can be more effective. Palmetto has been widely used as an herbal medicine to help in digestion.



Silk Amino Acids

Comprised of Alanine, Glycine, Serine, Valine, and Threonine, Silk Amino Acids are a great source of conditionally essential amino acids (meaning they can be produced by the body, but only in small amounts). They are also used in hair and skin products due to their moisturizing properties.



Soy Protein

A vegetarian or vegan protein derived from the soy plant. It is very low in fat and lactose that will still provide your body with the amino acids it needs to build muscle.




This increases your metabolism, suppresses your appetite, and aids in fat loss. It is also stimulant free, so you will not feel jittery, and is great for those who are extremely sensitive to stimulants.



Tart Cherry

Often used by extreme distance runners, tart cherry extract helps your body recover after grueling workouts.



Taurine is a specialized amino acid that is important for endurance and muscle strength. It can also increase nitric oxide (NO) production.* Exercise depletes taurine levels, thereby impairing strength and endurance, so it's helpful to get a dose of taurine before every workout.*



Also known as Theacrine, TeaCor is naturally derived from plants, and is used as a caffeine-like stimulant in preworkouts and fat burners. It has been clinically shown to increase dopamine levels in the brain, improving mood, as well as being resistant to tolerances, meaning you will not have withdrawals.



Tribulus Terrestris

This is one of the most proven testosterone boosting ingredients on the market. When using tribulus, you will experience strength gains and an increase in lean muscle mass. By signaling your brain’s androgen receptors, you will be able to use testosterone more efficiently.



This amino acid supports alertness, mental focus, mood, and energy during intense exercise, especially when combined with caffeine.*



Ursolic Acid

Naturally occurring in many fruits and vegetables, Ursolic Acid is an anti-atrophy agent for your muscles, decreasing catabolism. It has been shown to increase muscle tissue and decrease fat cells in trials, and also has strong anti-cancer properties.




A synthetic extract from the periwinkle plant, Vinpocitene has many positive effects on mental health. It helps with vascular dilation, as well as improving memory and focus.



Vitamin A

Supports in overall health and improves the immune system. This is a fat soluble vitamin, so it is best taken with fatty foods to be better absorbed by the body.



Vitamin B

Vitamin B helps aid the immune and nervous system, increases energy levels, and increases nutrient absorption from food.



Vitamin C

This is a water soluble vitamin that aids in overall health as well as the immune system because of its antioxidant profile.



Vitamin D

This essential vitamin helps your bones by aiding in calcium absorption and also aids in heart health.



Whey Protein

Whey protein is the most studied supplement after Creatine. It has been proven that protein helps build muscle, with the ideal ingestion time being immediately post-workout, or in your “anabolic window.” The only protein that is able to be digested within 45 minutes is whey due to its purity and chemical properties. Whey usually comes in a few forms: Hydrolysate, Isolate and Concentrate. Isolate is more filtered, and is more quickly absorbed by the body than Concentrate. However, it is important to keep a balance of both, since your muscles have a constant demand for protein.



Whey Hydrolysate

Whey hydrolysate is the most anabolic form of whey protein. Whey isolate and concentrate is taken and further broken down to allow for even quicker protein uptake than before. It has been proven to be 93% more anabolic than casein after resistance training, so be sure to throw some in your post-workout shake!



White Kidney Bean Extract

White Kidney Bean Extract signals to your body not to digest carbs as it normally would, and instead shuttle them to where they’re needed. This allows you to take only the nutrients you need from food.


White Willow

When white willow is ingested, it is converted into salicylic acid. Salicylic acid is has been known to aid in easing pain, and is one of the key ingredients in pain relievers such as aspirin.



Yohimbe Bark

Yohimbe comes from the bark of a tree found in Africa, and helps assist in weight management and antioxidant support. It also increases blood flow and lowers blood pressure, making it a great supplement to improve overall health. Often, Yohimbe bark is concentrated into Yohimbine HCL or Yohimbe Extract for added potency.




ZMA is a patented formula that is comprised of Zinc, Magnesium, and Vitamin B6. ZMA aids in deeper sleeps and a small peak in testosterone. The testosterone boost and better sleep aids in a faster recovery process, and allows for your body at building muscle.