Muscle Media - Muscle Media Magazine - July/August 2020

FITNESS LIFESTYLE MAGAZINE

Occlusion Training

JULY/AUGUST 2020

Sleep IMPACTS

and Blood Flow Resistance

IMMUNITY, MUSCLE MASS, AND MENTAL HEALTH

A

Machine Iron Feel of

or The

in Your Hand?

Zinc

Is the New Wonder Supplement?

Elements of Exercise Training

Social Media and Body Image

for the Long-Term Health of Older Adults

Cordyceps, MUSCLE MEDIA MAGAZINE musclemediaonline.com

The “Magic” Performance Mushroom?

TRAINING, DIET, NUTRITION & MORE...

38 Sleep Impacts Immunity, Muscle Mass, and Mental Health

By Luke Johns

06 Occlusion Training and Blood Flow Resistance

By Jovan Montalvo

42 Consider Cryotherapy

By Kira Burns

TABLE OF CONTENTS

musclemediaonline.com

J u l y / Au g u s t 2 0 2 0 EXECUTIVE PRODUCER Siamack Alavi EDITOR IN CHIEF Dr.Tom Fisher CREATIVE DIRECTOR Christian Garces BUSINESS DIRECTOR Danielle McVey GRAPHICS/LAYOUT Josué Toruño PHYSICAL PERFORMANCE Joseph Palumbo, IFBB Pro

CONTRIBUTORS Joe Palumbo, IFBB Pro Gabriel Burzycki De’Ja Knight Brianna N. Yancey Luke Johns Kira Burns Alan Nguyen Jovan Montalvo Rachel Inskeep Anne Fisher, CSW

ADVERTISE WITH US Would you like to reach a targeted community intrested in a fitness and healthly lifestyle?

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10 A Machine or The Feel of Iron in Your Hand?

By Joe Palumbo, IFBB Pro 17 Cordyceps, The “Magic” Performance Mushroom?

By Gabriel Burzycki 25 Social Media and Body Image

By De’Ja Knight 28 Elements of Exercise Training for the Long-Term Health of Older Adults

By Brianna N. Yancey 32 Stretching, The Truth

By Joe Palumbo, IFBB Pro

47 Save Some Time With High Intensity Interval Training

By Alan Nguyen 52 Is Zinc the New Wonder Supplement?

By Joe Palumbo, IFBB Pro 56 Explaining Time Restricted Feeding

By Rachel Inskeep 61 Dine Smarter! Dishes that Boost Immunity, Brain Health and Tantalize Taste Buds…

By Anne Fisher, CSW

ON THE COVER Lordson Jonassaint Cover Photo by: Jason Vazquez @jasonvazquezmedia

Hi! My name is Lordson Jonassaint, I am the founder and CEO of Lordsonstrong Inc. A major part of my life is health and fitness, its my mission to help and inspire others to achieve their goals.

In my early years, I developed bad habits and wasn’t active enough.

When I realized that I could receive a scholarship to help pay for my future education, I had a mental shift. I started playing sports through my public school: football, weightlifting, wrestling and track and field. Training was tough on the body but also the mind, this is where I started to learn how much I could handle when I put my mind to it.

After graduating high school, I received a scholarship to play football where I actually had to gain weight for my position, adding about 40 pounds.

I was injured from playing football, a humbling ACL injury that ended my football aspirations. That’s when I shifted, I didn’t want to dwell on what

I couldn’t do and started to form a new path for my life and what I could do. I started to train and implement significant changes in my diet (around tracking, meal prepping, trying new approaches) and the transformation began.

This shift led me to bodybuilding.

At first, it was bodybuilding then mens physique. Eventually, finding my home in the classic physique division where I feel I’m most competitive. It has been a wonderful journey and I am here to share my experience with all of you.

I’ve been training since 2013 and it has been a fun ride to teach and guide people along their journey.

I believe the best way to attain your goals is to make it your lifestyle.

Find balance (this part takes work) and enjoy life. instagram: lordson_strong

Muscle Media Magazine 3

Emerging from Cocoons

just had some surgery on his right shoulder, and we all wish him the speediest of recoveries…

Alan outlines the benefits of High Intensity Interval Training (HIIT). Kira explores the use of cryotherapy. Luke reveals the importance of getting the appropriate quantity and quality of sleep. Brianna examines the components of training older adults.

Rachel looks into the techniques of restricted feeding. De’Ja investigates the benefits and consequences of using social media. Jovan reveals some of the benefits associated

By Dr. Tom Fisher, Editor-in-Chief

After three months of “social distancing”, “masking”, “gloving”, and imposed isolation, we’re all emerging from our respective cocoons. It’s been surreal, to say the least. Just to put this into perspective, please remember that although I am a Doctor of Exercise Physiology, I’m also a Licensed Psychotherapist. My Private Practice is oriented towards Human Performance Enhancement. Although these past three months have been unlike anything we have experienced, I have been making note of some common themes experienced and expressed by my patients and clients that I’ve been seeing lately.

I have been trying to think of an orderly, sequential way to logically examine the events of the recent past.

I dug into my psychology background to offer a useful framework to make some sense of what I have witnessed in my Practice. I finally decided upon the work of Dr. Elizabeth Kubler-Ross and her “Five Stages of Grief and Loss”. The “Five Stages” are: Denial, Anger, Bargaining, Depression, and Acceptance. From her extensive research, she found that people experiencing Grief & Loss pass through all of these stages. However, everyone passes through at different rates. Some transition quickly and smoothly, while others may get hung-up indefinitely at a given stage.

Trying to assign the good Doctor’s model to the general population would exceed the scope of my editorial. Instead, I’ll confine my comments and observations to my clients and patients: amateur, professional, and Olympic level athletes.

We have been on “lock-down” since March. As a consequence, Muscle Media Magazine 4

sporting events have been cancelled in the spirit of “social distancing”.

Through no fault of their own, athletes have found themselves without any means of expressing their talents.

Entire seasons and schedules have been cancelled. I have several highschool juniors and seniors who were looking forward to performing for college scouts. Scholarships were (are) on the line, but the opportunities have been lost. Denial and Anger have been the most evident stages expressed so far. In addition, I have Collegiate Juniors and Seniors who were looking forward to showing their talents to professional scouts. Here, not only have contracts been put on hold, but there are millions of dollars at stake.

My professional athletes are, for the most part, still getting paid, but that is not the grief & loss they are typically experiencing. Most of them are concerned about being able to play for the record books, while being haunted by the small window of opportunity to play at the top of their game. Most professional careers are surprisingly short. Trying to maintain the level of conditioning necessary to compete at that level is a challenge (read: Denial and Anger are dominant).

Finally, there are my Olympic athletes. The 2020 Olympic games have been postponed until 2021.

These elite, finely tuned athletes are being asked to “dial it back” for another year. Most people don’t understand that these athletes have been training to “peak” for the majority of their young lives. A year is more than just 12 months of waiting. To add to the mix, some of the athletes have been told that they

Dr. Tom Fisher

with blood flow restriction training.

Gabriel reviews the research into the Cordyceps mushroom as an ergogenic aid. Austin compares the various forms of creatine available as supplements. Finally, our resident entertainment guru at the Training Table, Anne, looks into nutritional antioxidants and how to incorporate them into your daily diet. She also adds a recipe and some words of wisdom from our Friend & Colleague, Pam Smith, RDN! In closing, I’d like to offer everyone a “Welcome Back.” However,

I am haunted by the old expression; “You can never go back.” This is true in a number of ways. First, you may not want to “go back.” Second, you may have discovered something preferable. Finally, the place to which you want to return no longer exists.

I try to keep in mind a phrase often used by my USMC comrades that gives me a sense of purpose and strength: “Improvise, Adapt, and Overcome.”

Cheers…!

-Dr. Tom

Editor in Chief

Do you have a question?

Please just ask.

We may even publish it in our "Letters-To-The-Editor" section.

Send to: drtom@musclemediaonline.com may be required to re-qualify for the place they had already earned on the Team. Please keep in mind that, at this level of competition, their sport is not simply something they do. It is their identity. It is something they ARE. It goes without saying that Denial and Anger are clearly in evidence. Perhaps this may also help to explain some of the general unrest in the Country. I have not seen much evidence of Bargaining, Depression, or Acceptance. Perhaps these will become more common as time passes. Perhaps the wounds are still too fresh…

Regardless of the discord, what positive news do we have to offer in this issue…?

Our resident IFBB Pro, Joe Palumbo reached into his vault of gym experience to offer us three pieces of wisdom. He first addresses the importance of zinc in our diets.

He then discusses the importance and timing of stretching. Finally, he compares the merits of machines and free-weights. We have several new contributors this issue. Joe has Muscle Media Magazine 5

Occlusion Training and Blood Flow Resistance

By Jovan Montalvo Blood flow restriction training (BFR), sometimes referred to as occlusion training, has been used by physical therapists in rehab settings for years. Now, with even more research demonstrating its benefits, it has caught the attention of athletes from all disciplines.

Without getting too “into the weeds”, BFR allows an individual to make significant size and strength gains without the use of heavy resistance training. By swapping heavy weights for lighter weights and using something as simple as a cotton/elastic wrap, you can reduce stress on the joints and shorten recovery time while still gaining size and strength. Now I know you’re probably already skeptical. You may be asking; if it’s this good, how come I’ve never heard of it or seen anyone using it? You may also be thinking that “this sounds too good to be true.”

However, while most things that sound too good to be true are exactly that, study after study says otherwise. So, let’s explore BFR a bit more and see what the research says about how it can be implemented, what we don’t know, and the issues associated with it.

What We Know BFR may be new to you, but it’s been popular for years among physical therapists. Traditionally, it’s been used in physical therapy settings to aid recovery by allowing patients to resistance train with minimal weight.

Muscle Media Magazine 6

Maximal results are achieved by restricting the venous blood flow above the muscle being trained. This stops the venous blood flow leaving the muscle. As a result, the blood begins to pool in the muscle. This pooling allows a buildup of metabolic byproducts helping to stimulate muscle hypertrophy. BFR allows for resistance training to be utilized earlier in therapy. Muscles can be trained earlier with less weight while experiencing the same level of muscle gain as they would training later in the recovery process with heavier weights. There have been many studies published over the years regarding BFR. Although some of the outcomes differ, we know that using loads as light as 30% of a 1 rep max (1RM) with BFR can show hypertrophy responses comparable to using heavy resistance training. Although it may sound dangerous, BFR has been shown to be a relatively safe and effective approach for increasing muscle size. The Scandinavian Journal of Medicine & Science in Sports stated, “the current research on blood flow restriction training with respect to safety outcomes confirms earlier reports that blood flow restriction exercise, when used in a controlled environment by trained and experienced personnel, provides a safe training alternative for most individuals regardless of age and training status”. The question now arises as to how we go about using it ourselves.

How We Can Use It No matter the training experience, or how many protein shakes you take after your workout, extensive resistance training will result in a tenderness in your muscles. The tenderness usually appears after a day or so following a grueling workout. This uncomfortable feeling is referred to as Delayed Onset of Muscle Soreness (DOMS). Not only is the affected area swollen and tender, but in some cases the increased swelling can temporarily impact the mobility of the limbs. This painful situation takes time away from your training. Typically, you’ll have to wait until the muscle group has recovered before you can resume training. The rate at which you recover depends upon a number of factors beyond the scope of this article, but we know that recovery from fatigue and DOMS requires time. For some, that time is precious, and this is where BFR comes in to play.

Hospitals and physical therapy clinics normally use specialized tourniquet devices that fill with air to compress the desired limb. Alternatively, you could take the more cost-effective approach and use an elastic band or elastic knee wrap for similar effects. The tourniquet devices are ideal since they have a pressure gauge allowing you to accurately measure and adjust the pressure applied to the

limb being worked. The elastic band/knee wrap method requires more experimenting to determine how tight they should be as there is no way to accurately determine the pressure being applied. The pressure needed to effectively occlude blood flow depends upon the size and location of the muscle group in question. This could be a very timeconsuming process trying to determine specifically what works and what doesn’t.

The lower intensity of around 30% used in BFR has been shown to shorten recovery time as well as reduce the stress on the joints associated with heavier load training.

The traditional approach to training for size and strength generally requires lifting heavier weights of around 70% of a 1RM. Generally, the higher the intensity and % of the 1RM, the more muscle damage incurs. The intensity, volume and exercises used in your workout will determine the level of muscle breakdown and DOMS you will experience. The recovery time needed will depend on the individual. However, it may take up to 72 hours for a multi joint exercise and even longer for a single joint exercise.

On the other hand, the lower intensity of the BFR training still produces the same metabolic byproducts that help to Continued on page 8 Muscle Media Magazine 7

References: 1) Hughes, Luke, et al. “Blood Flow Restriction Training in Clinical Musculoskeletal Rehabilitation: a Systematic Review and Meta-Analysis.”

British Journal of Sports Medicine, vol. 51, no.

13, Apr. 2017, pp. 1003–1011., doi:10.1136/ bjsports-2016-097071.

2) Loenneke, J. P., et al. “Potential Safety Issues with Blood Flow Restriction Training.”

Scandinavian Journal of Medicine & Science in Sports, vol. 21, no. 4, 2011, pp. 510–518., doi:10.1111/j.1600-0838.2010.01290.x.

3) Loenneke, J.p., et al. “The Anabolic Benefits of Venous Blood Flow Restriction Training May Be Induced by Muscle Cell Swelling.” Medical Hypotheses, vol. 78, no. 1, 2012, pp. 151–154., doi:10.1016/j.mehy.2011.10.014.

4) Soares, Saulo, et al. “Dissociated Time Course of Muscle Damage Recovery Between Single- and Multi-Joint Exercises in Highly Resistance-Trained Men.” Journal of Strength and Conditioning Research, vol. 29, no. 9, 2015, pp. 2594–2599., doi:10.1519/ jsc.0000000000000899.

stimulate muscle growth without the additional recovery time since muscle damage from the lower intensity is minimal.

Most of us can’t always train heavy. Nobody wants to take extended time off from the gym. Heavy resistance training does put significant stress on the joints. This can be uncomfortable and painful but may also lead to repetitive use injuries. BFR is an ideal way to reduce stress on your joints, but you may even be able to add a few training years and be able to train when you’re older. The lower intensity used in BFR makes it ideal for those with joint pain or injuries that have stopped them from lifting heavier weights. To stop your training could result in a loss of muscle mass. Staying on top of your exercise routines and gym schedule helps prevent muscle atrophy and helps you keep that hard-earned muscle. As the saying goes; “use it or lose it.” and most of us would like to stay as jacked as possible when we’re older.

resistance training can bring about similar benefits.

This is thought to be the result of decreased oxygen and increased metabolites that pool in the muscle being occluded. While these factors most likely help increase muscle mass, researchers have discovered similar muscle growth in studies without increases in metabolites. A recent study found; “Although many of the proposed mechanisms appear valid and are likely true with [V] BFR combined with resistance exercise, there are certain situations in which benefits are observed without a large accumulation of metabolites and/or large increases in fast twitch fiber type recruitment”. Cellular swelling appears to be a likely mechanism present throughout all studies, but research hasn’t determined the exact stimulus for growth. Regardless of whether cellular swelling is the main cause, resistance training produces all of those byproducts. The study also mentions that the researchers believe the accumulation of byproducts while the blood flow is restricted during BFR provides greater muscle size and strength than cellular swelling alone.

What We Don’t Know While we know that BFR works, we seem to be having some trouble pinpointing the precise reason it works.

As mentioned earlier, both BFR and higher intensity

The Issues As previously stated, BFR training is considered relatively safe, but there have been concerns about its application to the general public. The cost of these

Continued from page 7

Muscle Media Magazine 8

occlusion devices is a concern. They can range from $7.00 to $600.00. and that great a price difference calls into question the quality and effectiveness of the lower cost items. Most consumers would probably prefer the $20.00-30.00 price range, which are usually knee wraps made from a blend of cotton and elastic. The problem with these budget friendly BFR devices is there is no pressure level indicator to monitor accuracy. Some of the devices have number markings on them and offer general points of reference, but the number markings are simply a 1-10 scale. The actual pressure applied will vary between muscle groups and the cotton and elastic wraps eventually stretch, making them even less accurate.

The issue of pressure-level accuracy can be addressed by purchasing a stethoscope and a blood pressure cuff to help determine the correct limb occlusion pressure to use. Use of these tools means you’ll have an accurate, numbered pressure gauge and be able to hear the arterial pulse. Remember that we want to cut off the venous blood leaving the muscle. We need to make sure that venous blood flow restricted while maintaining the arterial blood flow. The stethoscope helps determine when the arterial pulse is either present or absent. Even the more expensive versions need to be calibrated about once per week but for safety reasons. When using your budget

friendly BFR device, you’ll need to find that “sweet spot” for every limb, every time you use your device. Initially, you may want to have someone help you set up and strap on your devices because this process could take a while to become comfortable and familiar.

Final Thoughts For the average gym goer, the idea of BFR training may sound like a great idea. There’s enough research to show that it works, the cost varies, and it’s relatively safe.

But, changing your workout routine, diet, or getting more sleep will probably bring you results without going through the headache of setting up your BFR device. On the other hand, BFR could be another tool in the toolbox. Advanced athletes could benefit from by including this every once in a while, to give their body a break. It could add a new training stimulus for growth. Overall, the research supports that BFR can be beneficial. Perhaps the reason you haven’t heard of it or seen anyone at the gym using it, is because it’s found in the rehabilitation setting. Some believe that it should be only be used by trained medical professionals, and not by you and your untrained buddy. However, it is becoming more popular as people are discovering and discussing the research.

Muscle Media Magazine 9

A

Machine Iron Feel of

I am often asked: what produces better results and feels better, weight machines or free weights? I believe iron free-weights are the heart and soul for any aspiring hardcore lifter.

Although you may be able to lift 75lbs on a machine, when you try that very same exercise with free weights, you’ll find that you cannot handle the same weight. The debate between preferring free weights or machines has raged for years. Knowing the advantages and disadvantage of both free weight and machines firsthand, there’s no straight-out answer. While strength training with machines and with free weights both have their benefits, there are a few major differences to note. In many ways, machines are safer than free weights.

Dumbbells and barbells can easily be dropped. If it happens to drop on your hand, your foot, or head, there could be serious injuries that result.

Advantages of Free Weights -Free weights are better suited for a beginning bodybuilder or a strength athlete where a solid foundation must first be built.

-Free weights incorporate and stimulate the stabilizing muscles that enable you to properly perform the movements you choose.

-Free weights allow you to target a particular muscle group and coordinate engagement of other Muscle Media Magazine 10

or The

in Your Hand?

By Joe Palumbo, IFBB Pro

muscles to assist.

-The assisting muscles help you to gradually increase the weight being used when training the target muscles.

-Free weights improve coordination and balance.

-The exercises can be tailored to more closely match the movement patterns likely needed for specific sports.

-Free weights provide more variety than static machines.

-Variety is important, because small changes in how an exercise is performed (moving your grip or changing the angle of movement) make a big difference in the effects on the muscle being trained.

-Free weights also provide the psychological satisfaction gained in seeing and feeling the use of heavier weights than usual.

-Olympic lifters and strength athletes use free weights to “physic themselves up” and receive an adrenaline rush.

-This visual feedback helps motivate individuals to stay focused and continue with the challenge of the lift.

-It is essential to work out with free weights if you are a power lifter, bodybuilder or strength trainer and you need to perform basic power movements like dead lifts, squats and bench press.

Continued on page 12 Muscle Media Magazine 11

Continued from page 10

Advantages of Machines -Machines make a given exercise easier than the same performed with free weights.

-Excellent for working muscle isolation by concentrating totally on the muscle group in question and not having to worry about balance or coordination.

-Machines often have variable resistance allowing you to take the muscle through its full range of motion in a manner not possible with free weights.

-If you’re injured, machines are indispensable for rehabilitation.

-There is an increased safety margin for the new or novice athletes, decreasing the incidence of major and minor injuries.

-Machines reduce the amount of time required for effective training.

-Machines tend to keep you in the groove of the movement to help learn the proper exercise techniques.

-Ability to super set, giant set and circuit train faster and with fewer complications.

-Machines are used by athletes to shock a “stale” training program with different types of resistance, creating different stimulation to the muscle.

-Machines work well for the fitness conscience athletes not specifically wishing to develop extremely large muscles.

I believe it that is better to move away from the controversy about free weights vs. machines. It’s is far more important to have an understanding of what each does for the body.

Machines and free weights are both capable of working wonders in their respective ways. Using machines or free weights often comes down to personal preference, space needs or convenience. However, free weights are the foundation for strength

Muscle Media Magazine 12

training, physical fitness programs, and for all sports-specific training.

Weight machines are excellent for assisting or enhancing a free weight training program. Through my years of training, I have found that the combination of free weights and machines work best. For example, if I’m looking to add size and strength, I’ll train mainly with free weights and perform power movements

(dead lifts, squats and bench press).

Compound movements performed with a barbell are much better for creating overall mass and power.

However, when I train for a leaner and more vascular look, I incorporate machines and cable movements to isolate the muscle and concentrate on the squeeze. I think there’s little doubt that the best overall development will result from combining free weights

and machines. My early years of training were with free weights only.

I can tell you that I’ve discovered the strong points of both. I believe it’s best to utilize the two modes in combination.

So, if you still not sure, ask other champion bodybuilders or power lifters. Their answer would probably be to incorporate all the tools

necessary to achieve your goals. Free weights and machines both have their advantages and disadvantages. But, the combination of the two is what generates the most awesome results.

Be Consistent and Be Safe…

Joseph Palumbo IFBB Professional Bodybuilder Director of Physical Performance, Infinite Labs, Orlando, FL Certified Trainer Advance Sports Nutrition Specialist (ASNS) Certified Navy Seal Fitness Instructor Freelance Writer: Workouts and Training Techniques, Strength Training and Conditioning, General Fitness, Weight Loss and Nutritional Needs WWW.FITNESSWITHJOESWAT.ORG

Muscle Media Magazine 13

X

Juggernaut Energy & Persistence Performance Master

•MUSCULAR STRENGTH & POWER •MENTAL FOCUS & ENERGY •ATHLETIC PERFORMANCE •MUSCULAR STAMINA

Available at musclemediaperformance.com Muscle Media Magazine 14

Cordyceps, The “Magic” Performance Mushroom?

By Gabriel Burzycki Why should we care about mushrooms? Well, not only did the Animal Kingdom branch off from the Fungi Kingdom, but fungi helped life on Earth become possible. As the tiny bacteria turned into fungi, the fungi then provided the atmosphere with carbon dioxide (CO2), which gave birth to plants. Similar to humans, fungi are able to inhale oxygen (O2) and exhale CO2, one of the many necessary elements that plants get from fungi to survive and grow.

From this symbiotic relationship, Life began.

As humans evolved, we became a major threat to life itself by the way we treat our planet and the creatures that live around us. Mistakes like the BP oil spill, air pollution killing the bees, and even creating carcinogens have all happened because of humans. However, not all is lost. Fungi are known as “Nature’s Recycler” due to their ability to decompose waste matter. Research studies on Oyster mushrooms have revealed how they clean up mistakes like the BP oil spill by decomposing the oil and using it to their own benefit. Bees are important in helping to keep life sustainable. Not only is air pollution killing them, there is a virus that’s deteriorating their wings and shortening their lives by more than half. Studies have shown that there is a particular mushroom that’s actually killing the virus in the bees and prolonging the bees’ life.

Research has also found that fungi have anti-tumor effects, immunityMuscle Media Magazine 16

building qualities, and can act as a liver/kidney tonic in humans. The famous antibiotic Penicillin is based on the fungi Penicillium.

Cordyceps Another mushroom that has healing qualities is the “Caterpillar Mushroom”, commonly known as Cordyceps mushroom. The cordyceps mushroom has an interesting way of growing and spreading its species.

Similar to the way plants spread their seeds, most mushrooms spread their spores in the air until the right environment is found with just enough moisture and just enough humidity.

However, unlike most mushrooms, the spores of the cordyceps species find their home inside of insects.

The spores then invade the insect’s nervous system. The cordyceps controls their body and moves to the ideal environment before growing out of the head of the insect.

and is reputed to promote longevity.

Of almost 600 species of cordyceps, there are only two strains that provide humans healing benefits: Cordyceps Militaris, and Ophiocordyceps Sinensis. Both strains have the same bio-active compounds, and both have more amino acids than most edible mushrooms. However, a major difference between the two strains is the amount of Cordycepin (the main active constituent) they each contain. Cordyceps Militaris has more of this compound, as it is contained in both their fruiting bodies (the part that’s visible) and in their mycelial bodies (the “roots” underneath). Ophiocordyceps Sinensis only contains cordycepin in their fruiting bodies.

Continued on page 18

Although this fungus is a parasite to insects, humans found that it was potentially beneficial. Originally, cordyceps was described as a part of Chinese/Tibetan medicine according to old textbooks. Local Chinese herders observed that after their animals consumed this mushroom, they became much stronger and more robust. The local people used this observation to explore the medicinal properties of the dried fruiting bodies of the mushroom. Cordyceps has then been used in teas and tinctures to treat numerous ailments including cancer, bronchial asthma, diabetes, Muscle Media Magazine 17