musclebeauty

Welcome aboard

Welcome aboard

Just a cardio day today i did an hour of fasted cardio on the upright bike...plus 4 sets of cable rope ab curls usually do 100 reps per set...

Thanks hun... how have you been doing girl? Your looking great yourself....

Thankyou novafreak

Its by TC Luoma | 02/11/19 From t-nation

Minimalist recipes are the only way to go for a lazy person. Why? Because having to go back to the store to get that one special ingredient you forgot is a pain, measuring out 50 different ingredients is a pain, and then putting all their bags, boxes, and canisters away is a pain. Unless of course you love baking; many people do. I'm not one of them. Laziness, remember? So if you're like me, this minimalist recipe is for you. It only has 7 ingredients and if you make this often enough, you can eye-ball them without measuring a thing, the way our great grandmas used to bake. Ingredients 3 Cups old fashioned oats 2 Cups water 1-1/2 Cups vanilla Protein 1 Cup Splenda (the kind that's used for baking and equal to sugar cup for cup) 1 Heaping cup frozen blueberries 1/2 Teaspoon baking soda 1/2 Teaspoon salt Directions Preheat the oven to 350 degrees Fahrenheit. Start with the oats in a mixing bowl and add the water first. You want them to begin soaking it up.Add the other ingredients (except berries) and mix everything together. Then fold the berries in too.Spray a 9x9 cake pan with coconut oil. Then use protein powder to coat the oil. This will keep the cake from sticking. (You can just use a non-stick baking spray if you prefer.)Dump the batter into the pan and spread it out evenly. Put it in the oven and bake for 25-30 minutes or until done. You can tell it's done when the top looks golden brown, and the edges of the cake slightly pull away from the sides of the pan. Note: Bake time will depend on your oven and elevation. Also, some ovens are more powerful than others. If you usually bake your cakes and cookies at 325, then do so here too.Slice into 9 somewhat equal pieces by cutting 3 lines horizontally and 3 vertically. Options You can use any berry you like. Strawberries are awesome for this recipe. If you're making this for someone who likes their desserts super sweet, feel free to adjust the recipe and either increase the Protein a little, or add a bit more Splenda. Feel free to add your favorite spices: cinnamon and cardamom are my favorites. If you're a nut lover, toss in some chopped walnuts. Nutrition Info Per Piece Total calories: 173 Fat: 2.8g Carbs: 24.6g (3.6 from fiber) Protein: 13.4g

Interesting read.... Eating 5 or 6 meals a day is a losing strategy that not only makes it harder to stay lean, but can also cause premature aging. No Succulent Ducks Most gym rats think of blood sugar only in one-dimensional terms. They realize that if it gets too high, you invoke a big surge of insulin that can preferentially store energy as body fat. Raise it too high, too often, and you turn into a pudgeball. But high blood sugar does something else, too. You know how meat turns brown when you apply heat? That happens because of a process called the Malliard Reaction. It's simply the binding of sugars to protein, but it's pretty much identical to what happens to your body when you habitually keep blood sugar levels above approximately 85 dl/mg. If this Malliard Reaction continues in your body unabated, you're effectively slow-cooking yourself, and I'm not talking cooking yourself into a tasty, succulent, mouth-watering duck, but an overdone piece of chuck steak that no amount of tenderizer can fix. Premature aging takes place, bringing with it kidney disease, joint deterioration, stiffening of connective tissues, cataracts, and atherosclerosis. And, as mentioned, these perpetually high blood-sugar levels in the shorter term can lead to a host of metabolic problems, including, but not limited to, insulin resistance and its hefty partner-in arms, fat-assedness. The trouble is, just about everybody in the fitness industry has been told to eat 6 times a day, never let him or herself go hungry, and work hard to maintain blood levels "steady" over the course of several years. This is a dumb strategy that ironically can lead to the aforementioned problems, in addition to possibly causing Type II diabetes to develop. Proof? The Proof is in the 6-Times-a-Day Pudding! I don't have a lot of proof for this. I do, however, have logic, experiential evidence, and at least a study or two on my side, though. Logic tells me that challenging your system with a perpetual flood of blood sugar, over time, desensitizes the cells to insulin. That's just the way the body works. As far as experiential evidence, I used to eat 6 meals a day for a long time. It worked... until it didn't. There's not a lot of experimental evidence to back me up, but one study in particular seemed to corroborate my observations. It's titled "Effect of meal frequency on glucose and insulin excursions over the course of a day" (Holmstrup, et al, 2010). Rather than regurgitate all the particulars of the study, suffice it to say that a group of normal-weight test subjects who ate 6 meals a day exhibited significantly higher blood sugar values than those who ate 3. Despite eating the same amount of calories, the fewer meals group had 30% lower blood sugar values than those who ate 6 meals. Additionally, there are several studies out there that suggest that fasting, which is, after all, a practice that translates to eating fewer meals, increases insulin sensitivity markedly. Are There Any Plusses to Eating 6 Times a Day? The 6-meal-a-day advocates will burp out the argument that eating that often boosts the metabolism. Yeah, it does, but so does eating 3 or 4 times a day. Let's say you ate one of your 6 daily meals and it had 500 calories. It would take about 50 of those calories to process a mixed nutrient meal (about 10%), but if you ate one of 3 daily meals and it contained 1,000 calories, it would take about 100 of those calories to process the food. Again, about 10% of the total. That's a wash. Others will tell you that eating 6 times a day will help you curb hunger, but researchers have concluded that eating that often actually makes you hungrier. So there. What to Do? If you're a "big" guy; if you eat several meals a day; if you eat carbohydrates indiscriminately; if the only veins showing on your body are on your private parts; if the existence of your abs is as dubious and apocryphal as the existence of the Loch Ness Monster, you're probably at least a little glucose intolerant and insulin resistant and potentially on the way to full-blown diabetes. One of the simplest ways to remedy the insulin resistance problem is to change your eating habits. Do a dietary downshift from 6 meals to 4 or even 3. You don't need to necessarily eat less, just less often. You could also follow the recommendations I listed in Increase Insulin Sensitivity, Get Abs.

Thank you very much honey

My big back keeps growing....high volume again....

Thankyou very much hun

Thanks hun honestly i do super light weight for legs but i train extreme high volume.... for example i do 5 sets of leg extensions with no more than 50lbs on the stack and do reps upto 75....i keep it light for all my leg exercises but i literally have to crawl up the stairs when i am done there so pumped....

Here's what you need to know...A pro bodybuilder could spend $8,000 to $20,000 for a 16-week competition cycle.Most pros are regularly monitored by trusted doctors who know exactly what they're using.Most health issues and deaths associated with bodybuilders are related not to steroid use but rather recreational drug use. That being said, diuretics and insulin can get a bodybuilder into trouble.This article contains the real drug cycle of a professional bodybuilder. Do not attempt it. Editor's Note: T Nation was approached by an IFBB pro bodybuilder who wanted to write anonymous articles for us as well as answer questions honestly in our steroid forum. After verifying his identity we decided to give him a platform. "Shadow Pro" was born. The Truth Remember those heated debates you heard as a kid about whether or not pro wrestling was real? Well, when I first started bodybuilding there were people actually arguing about whether or not the pros used steroids and other drugs. Really. You can't blame them (entirely). The magazines at the time never said a word about steroids and the pros of course couldn't be forthright when someone was brave enough to ask. It was a huge secret... and yet it really wasn't. Today things have changed, but I still hear a lot of lies and misconceptions about steroid use in professional, amateur, and "natural" bodybuilding. Most of this comes from online rumors and internet "gurus" throwing around nonsense. I want to set a few things straight about the real cycles used by pros and top amateurs. An Inside Peek First, let's talk about health. Yes, we care about that. Most of us at least. Perfect diet and supplementation play a huge role in keeping us healthy while on a cycle. If we eat like shit and neglect our health, then we can expect to look like shit on stage. I usually take time off each year. And I take precautionary measures to make sure my health stays on track. Throughout the year, on and off cycle, I get regular blood work done to make sure my levels are in range. With private doctors you can pay for any testing without questions being asked. Once you build a relationship with a doctor, you can be very straightforward with him about what you do. Then you can be monitored accordingly throughout the cycles. Most of the top pros have doctors that are trustworthy. Take into consideration they've been doing this for many years. Over time they eventually find a good doctor who understands what they do and works with them, not against them. I've been fortunate enough not to have any serious health issues. When blood tests are taken during a heavy cycle, the liver and kidney values can sometimes come back out of range. But after my PCT and after I drop the orals, everything comes back to normal within a few weeks. Recipe for Disaster The only people who I've seen suffer from serious health issues are combining steroids with recreational drug use or narcotic painkillers. It's a recipe for disaster. Usually if they're taking juice and being smart about it, they won't have major issues. Genetic factors may also make them predisposed to certain health issues but this will happen regardless of their steroid use. I think any steroid – or any other drug for that matter – can put you at risk if it's abused. That being said, if I had to pick one area that can get competitive bodybuilders into trouble it's diuretics. When you get close to a professional level show, the body is already in a vulnerable state at that point. But people take diuretics for years for blood pressure purposes without any issue. If the drugs are being used intelligently then any risk can be avoided. The only problem is when they're abused and overused before a show. Insulin is very dangerous if the bodybuilder is uneducated. If you really know what you're doing, you can use it safely. But if you're using it for extended amounts of time and not following appropriate protocols you can run into fatal issues. If you don't know what you're doing and you take too much you can actually die, but it's not the actual drug that's dangerous – it's the uneducated use. Bodybuilders "Dying of Steroid Use" It does not happen. This is a big misconception and the most moronic thing I've ever heard. The media likes to blow up stories like this and blame steroids immediately, without any kind of investigation into the subject. The people who are writing these stories have no educational background in sport. There has yet to be any kind of proof that the reason for death was purely from steroid use. Then again, when you look at the government officials who made prohormones illegal, it just goes to show you the kind of idiots who are making the decisions about our lives. Of course, there are stupid people out there. I knew a bodybuilder taking 36 IU of GH every day, up to 5-6 grams of oils every week, and 100 IU of insulin everyday. Those are crazy amounts – very extreme. I honestly think the dumbest thing bodybuilders can do is go out on the weekend and abuse recreation drugs while on a cycle. It puts them at a huge risk for health issues. The Price of Being Juiced Bodybuilding isn't exactly a sport people get into if they want to make money. It's not the NFL unfortunately. In most cases, a pro bodybuilder could spend more on a competition cycle than he or she can win at the show! I compete in bodybuilding because I love the sport; it's not for fame or fortune. As a professional bodybuilder, I've spent $20,000 for 16 weeks. This was my most expensive cycle and it was mostly due to the GH for this particular run. Somewhere in the range of $8,000 to $15,000 would be more typical for someone at my level. It all depends on the price of GH. I get mine from the pharmacy so it's always pricey. A Pro Bodybuilder's Cycle So what do top bodybuilder's use and how much? I'll tell you. Just keep in mind that this is not a "how to" or a prescription, just an honest look at what's really being used by pros. An actual cycle is very individual and should be changed according to individual needs. 16-Week Cycle: General UsageCut long esters at 6-8 weeks out and switch to short-acting compounds.Increase anti-estrogens as the show get closer in order to get harder and dryer. This is where a lot of people fail because of lack of knowledge on the subject.Testosterone should be cut anywhere between 2-4 weeks out. Some people can get away with going all the way to the show but it really depends on the person. If they're going for a very hard and dry look, then likely they'll cut it earlier.Make sure supplementation is on target during the cycle to protect your health. I use liver support supplements, Flameout, Curcumin, etc.Simplicity is the key; a cycle doesn't need to be fancy. If a bodybuilder is not advanced or experienced – and most who think they are actually aren't! – he should go with a lower dosage.16-Week Sample Cycle: Moderate to High Dosage This is an example of a common pro-bodybuilder cycle. It's something I've done before and I do not recommend this for anyone! 1-10 Testosterone Enanthate, 750mg a week (1000-1200mg advanced) 1-10 EQ, 800mg a week (1000mg advanced) 1-10 Tren E, 600mg/week (800mg advanced) 1-8  D-Bol, 50mg every day (up to 100mg advanced) 10-16 100mg Testosterone prop EOD (100mg ED advanced) 10-16 100mg Trenbolone Acetate EOD (75-100mg ED advanced) 10-16 100mg Masteron propionate EOD (100mg ED advanced) 10-16 50mg Winstrol or Anavar ED (sometime I do both) 8-16 Start T3 at 25mcg ED and taper up as needed. 12-16 Halotestin, start at 20mg ED and increase by 10mg every week (not a good choice for those who aren't mentally strong.) Pharmaceutical GH 6-12 IU ED for the whole cycle (If people can afford more then the sky is the limit. I know guys who've gone up to 30 IU but this is rare.) Insulin For advanced lifters only! 5-10 IU pre-workout followed by drinking Plazma™ right away. This is a moderate dosage, a lot of guys are using much more. When to cut insulin is very individual and depends on conditioning, water retention and the amount of carbs the bodybuilder is eating. It could be run straight through or cut out in the weeks prior to the show and possibly reintroduced later on. Clenbuterol is on option starting at 6-8 weeks out. Most start low, 20-40mcg. Anti-Estrogens Nolvadex (Tamoxifen): 20mg ED for the whole cycle, taper up if needed starting at 6 weeks out. Arimidex for the whole cycle starting at 1mg EOD and taper up as needed from 6 weeks out. Provironstarting at 8 weeks out at 25mg ED and taper up as the show gets closer, up to 100mg ED. Note: This doesn't cover the last week. The peak week is very complicated and not easily generalized so I didn't include it. Anyone doing a cycle like this is very advanced and knows that the final week will change from show to show. There's no set plan for it. If someone gives you a set plan for your last week without looking you over and making changes based on how you look, he's an idiot.

Thankyou hun

Combine the classic goodness of peanut butter with fresh strawberries and you won't be able to stop at one. But that's the beauty of this recipe. Two or three can easily fit into your caloric allotment for the day. And yes, these will fit your macros. Think of them as an easy on-the-go breakfast or even a mid-day snack when your stomach starts yelling at you. These bad boys will hold you over. Ingredients2 Ripe bananas1/4 Cup Walden Farm's pancake syrup1/2 Cup Splenda (the kind made for baking that's equal to sugar, cup for cup)1/2 Cup nonfat Greek yogurt 2 Egg whites 1/3 Cup unsweetened vanilla almond milk 1 Cup natural peanut butter 2 Teaspoons vanilla extract 1 Cup Bob's Red Mill low carb baking mix1 Teaspoon cinnamon 1 Teaspoon salt 1 Teaspoon baking soda 1 Teaspoon baking powder 1-1/2 Cups Protein 1 Cup fresh strawberries DirectionsPreheat oven to 425 degrees Fahrenheit. Coat muffin trays with nonstick cooking spray. Set aside.In a medium bowl, mash the bananas with a fork. Add syrup, Splenda, yogurt, egg whites, and almond milk. Stir in your peanut butter and add the vanilla extract.I'm a separate bowl, throw in your baking mix, cinnamon, salt, baking soda, baking powder, and protein. Mix well.Combine the bowls. Mix, but don't over mix it. Dice your strawberries and stir them into the batter. Spoon out the batter evenly into muffin tins – almost to the top.Pop them into the oven and bake for 10 minutes. Then reduce the heat to 350 and bake for an additional 10 minutes. Remove from the oven and poke them with a wooden toothpick. If it comes out clean, they're ready for devouring.Nutrition InfoCalories: 87Protein: 9 gramsFat: 4 gramsNet Carbs: 6 grams

Cortisone Injections Suck When people get injured, they often get cortisone injections. Most of us have had one at some point. But we've learned over the years that they aren't always effective, can lead to more harm than good down the road, and they hurt like hell! Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own. In any case, you'll need to do some research and in the case of the "above ground" procedures, you'll have to ask around to find someone competent in your area. You'll likely have to pay out of pocket, but if the alternative is constant pain, compromised strength, mobility, and performance, and possibly surgery, you may want to buck up. 1 – Vitamin B-12 and Traumeel These two compounds, injected into trigger points, provide a potent anti-inflammatory effect without hindering the body's healing mechanism. For example, if this blend is injected into the infraspinatus muscle (a common trigger point for shoulder pain) and then actually heated up using a laser, it spreads into the shoulder joint capsule and works its magic. This one feels and acts like a cortisone injection initially, except that it doesn't have the potential harmful side effects such as tendon rupture and scar tissue formation. I had the B12/Traumeel procedure done many years ago and it certainly provides an anti-inflammatory effect, but the downside is that it initially feels like Mike Tyson punched you in the shoulder. 2 – Platelet-Rich Plasma Therapy PRP involves injecting some of your own blood after it's been removed and been centrifuged down to isolate the platelets – the part of the blood that contains all the healing factors. The therapy appears to help repair muscle, bone, and other tissues. It also appears to help regenerate ligament and tendon fibers, which could shorten rehab time and possibly eliminate the need for surgery. The method is crude and simple, yet highly effective. I had a colleague who was scheduled for rotator cuff surgery but decided to give PRP a shot before going under the knife. After three treatments, it was completely healed. A few years ago, I suffered from medial epicondylitis (golfer's elbow), which can be a debilitating condition. It was so bad that I had trouble holding a fork! I had PRP done on the common flexor tendon of both arms and within weeks I was able to return to max deadlifts and fat-grip chin-ups. There are many physicians around the world that perform this procedure now. Make sure you find a skilled one to do it. If you inject the wrong tissue (e.g., a bursa sac), you'll do more harm than good. 3 – Prolotherapy This method is used to initially irritate and then stimulate healing of injured and painful joints and connective tissue. Some refer to it as "nonsurgical ligament reconstruction" because it's often used to address ligament laxity (weak or damaged ligaments). What happens when you irritate an injured ligament that's been dormant for a while? It starts to heal. Ligaments don't have a great blood supply, so bringing any sort of "attention" to the area is a good thing. Injecting an irritant, like a dextrose solution, into a ligament will cause your body to mount an attack against it, which causes inflammation, the first stage of healing. Without inflammation, you don't have repair or remodeling. In other words, you don't heal. Prolotherapy may be just what the doctor ordered to heal a ligament... that is, before the doctor orders surgery. It's worth the irritation. 4 – Hyaluronic Acid This compound is a key player when it comes to joint health. Think of cells in the body as bricks of a house. Hyaluronic acid keeps the mortar between the bricks (collagen) from drying out and cracking. It's basically the "glue" that keeps your cells together. We've all heard stories where the foundation of a house was weak and brittle because the mortar was falling apart. The same sort of thing can happen in your body as you age and tissue starts to dry out. Hyaluronic acid can help lubricate and cushion joints and reduce pain. This stuff is so versatile it's used to regenerate eyes, skin, hair, lips, and – you guessed it – joints, specifically the hyaline cartilage that lines movable joints. Hyaluronic acid will attract moisture to the joint, acting almost like an oasis in a desert, and it'll help to fill in the cracks in the foundation. You can take hyaluronic acid orally or apply it topically, but if you want the greatest injury-healing impact without worrying about any absorption issues, inject that sucker straight into the joint. 5 – Peptide BPC-157 BPC or "body protecting compound" is an underground remedy for injured tendons, ligaments, and muscles. This particular peptide has the ability to heal tissue big-time, and it's quickly becoming a very popular "behind the scenes" treatment for many guys in the iron game. I took notice after a colleague of mine, Mike Demeter, mentioned his experience with this stuff. Mike used 250mcg of peptide BPC-157 twice a day. Within 10 days his range of motion improved considerably and there was a significant reduction in pain. This peptide can work pretty fast and it appears to be free of side effects. If you're thinking about giving it a shot, it's available from several suppliers on the Internet. Technically, however, websites aren't allowed to sell stuff for human injection, but it's out there. You just have to be a good Googler. 6 – Intra-Muscular and Intra-Articular Botox Botox is famous for cosmetic reasons, but it can also provide some serious relief for joint pain. You can either shut off overactive muscles that may be causing pain in a joint, or shut off the pain nerves in the joint itself. Lateral patellofemoral overload syndrome, for instance, is a painful knee condition that typically affects runners and cyclists, but it can also hit the average gym rat who does high-rep squats and lunges and throws some cardio into the mix. Research has found that injecting a Botox-like substance into the tensor fascia latae (a muscle that runs along the front and side of the hip) followed by a few months of physiotherapy can wipe out knee pain in a majority of subjects. Botox can even be used to treat chronic arthritis when injected right into the joint. Research has shown a significant decrease in joint pain in ankles, knees, and shoulders. It does so in two ways: it targets pain nerves within the joint and can reduce nerve-related inflammation of the muscles surrounding the joint without compromising strength and function of adjacent muscles. Diminished wrinkles around the area are just an added bonus! 7 – Intra-Articular Growth Hormone (GH) Growth hormone has the unique ability to regenerate cartilage. If you're a "bone on bone" case, you may be a perfect candidate for this procedure. Granted, you need to use a high dose of GH – around 15-30 IUs depending on the size of the joint – and it's expensive. It also requires a bit of time and some physio (the joint must remain unloaded throughout the process), but with a success rate of 95% for ankles, elbows, and wrists in particular, it may be well worth it. 8 – Stem Cells Stem cells are the new kids on the block for treatment of skeletal muscle injuries. Think of stem cells as the "repairmen" of the body. These guys go to work to heal all sorts of joint, muscle, tendon, ligament, disc, and bone injuries, and the word on the street is that they really work. Joe Rogan of UFC fame has talked quite a bit about the effectiveness of stem cell treatments. He had it done to repair a badly injured shoulder and it did the job. He's back to 100% now. According to Rogan, "Injuries heal super quick, permanent results within days. It's insane!" Stem cell treatments are even being combined with PRP and prolotherapy for a super-potent healing cocktail. It's certainly a fast-growing field. Currently the expense is high, but this protocol may be a game-changer in the future.

Interesting read:: The study Research shows that there's a strong correlation between declining testosterone levels in men and risk of dying from any cause. The latest study to lend support to that idea comes from Denmark, where, between 1982 and 1984, Danish scientists got 1,167 wooden-shoe wearing men between the ages of 30 and 60 to enroll in a long-term study of mortality and death rates (1). Blood samples were collected from the men at enrollment and again in a follow-up examination between the years 1993 and 1994. The researchers were specifically looking at levels of serum testosterone, luteinizing hormone, and sex-hormone binding globulin. The participants were then tracked for another 18 years after the 1993-94 exam, during which time 421 deaths occurred. One hundred and six deaths were related to cancer and 199 were from cardiovascular disease, while the other deaths came from the usual assortment of less common diseases, accidents, and being in the wrong place at the wrong time. But here's the really interesting thing: Those who suffered the greatest 10-year decline in testosterone were more likely to die from any (all) causes in comparison with the other participants. To get specific, those whose serum testosterone declined more than 1.0 nanomoles per liter – which put them below the 10th percentile – had a 60% greater risk of death than those that placed between the 10th and 90th percentiles. Half the Man Your Grandfather Was Maybe that 60-percent greater-risk-of-death statistic just washes over you like any of the dozen or so, often ridiculous, risk-of-dying percentages that get thrown at us every day, but it gets a little more troubling when you add another statistical ingredient to the mix – testosterone levels are mysteriously plummeting all over the world. Studies suggest that, hormonally speaking, you're about two-thirds the man your father was and maybe half the man your grandfather was. This goes a long way in explaining why either of them can gut a fish with stoic detachment while you make a disgusted Yoda face and say "ewww." As evidence, a 2006 study presented to the European Endocrine Society found that man born in 1970 had about 20% less testosterone than their fathers (2). Another study, this one conducted with 1,374 men over 17 years, again found that testosterone levels in individuals and age-matched generations had dropped 20% in a very short time (3). But forget about inter-generational stuff. It's estimated about 39% of men in the U.S. over the age of 45 suffer from low testosterone levels, which equates to about 13 or 14 million men (5). But who knows where the cut-off rate is? What percentage of men between ages of, say, 30 and 45 suffer from low T? Low T, Bad Heart While the study I cited to lead off this article found that low T led to a 60% increase in deaths from all causes, it didn't offer up any possible reasons for this increased death rate. However, other research seems to explain a good portion of it. For instance, a meta-study in the Journal of the American Heart Association looked at over 100 testosterone studies and found low testosterone to be associated with abnormal EKG readings (4). Furthermore, they found that men with higher levels were 25% less likely to suffer from sudden cardiac arrest. In fact, the journal reported that low testosterone was associated with a higher rate of mortality in general, along with higher rates of cardiovascular mortality, obesity, and diabetes. Possible Causes of All That Low T Modern living brings with it a plethora of testosterone-robbing evils, among them: Rising rates of obesity. There's an inverse relationship between body fat and testosterone levels (fat men typically have 25% less T than their trimmer counterparts).Poor sleep, inadequate exercise, poor diet, and ever-increasing stress.Taking multiple medications, especially anti-depressants.An onslaught of environmental chemicals.What Should You Do With This Info? If you're 30 to 40 years old, get your T levels checked and establish a baseline against which you can compare future blood tests. And men of any age should be aware of symptoms of low testosterone, including, but not limited to, a decrease in energy, loss of muscle, increased fatness, a waning sex drive, or impaired sexual performance. If any of the preceding applies to you, you have a few options. You could of course eliminate some or all of the conditions (obesity, stress, medications) that may be robbing you of your testosterone. You could also use testosterone-boosting supplements. Some, Like Alpha Male®, work synergistically to increase testosterone by influencing the pituitary and the testicles to increase T, while others, like Rez-V™, will inhibit the conversion of testosterone to estrogen, thereby ensuring higher T levels. Even taking supplemental magnesiumcan boost T levels significantly, provided you have a deficiency of that mineral. Plenty of naysayers poo-poo testosterone elevating supplements, but they're looking at them through a narrow, gunked-up lens. It's true that a test-boosting supplement might not elevate T to the point of adding tons of muscle, but they can elevate T so that levels are in the healthful, heart attack and diabetes-thwarting normal range. Lastly, and especially if a blood test (along with symptoms) show that your T levels are on par with a daffodil, consult a doctor about possible testosterone replacement. It could change your life. It could also save your life.

I tell u test helps in so many ways and health benefits as well.....

Here's what you need to know...Doctors prescribe any one of a number of drugs to treat mental illnesses. The most effective drug, however, may actually be testosterone.Doctors are over-prescribing drugs to the point where they're even recommending antidepressants to combat normal mood variations.Numerous studies have shown that men with low testosterone are more prone to depression. Few doctors, though, do hormonal assessments on these patients.Hypogonadal men who are treated with testosterone experience great improvements in mood and depressive symptoms.Low levels of thyroid hormones can also cause depression, fatigue, and nervousness. Primary care physicians and psychiatrists – partners in crime – try to treat or control a host of mental illnesses by prescribing from their huge artillery of magic pharmaceutical bullets. Their patients, often misdiagnosed, supposedly suffer from a multitude of psychiatric/psychological conditions including bipolar illness (running the gamut from Bipolar I, Bipolar II to cyclothymic mood disorders), major depression, recurrent major depression (both mild and severe), anxiety, and more. Oddly enough, nowhere among these magic bullets is testosterone. And in many cases, it may be the most powerful weapon of all against depression and related mental illnesses. It's the Hormones! As is the case with many medical/psychological puzzles, the answer to a large number of our mental health challenges is right in front of us. While some psychiatric disorders do have genetic, biochemical, or environmental origins, all too often clinicians look in the wrong places. The answer to many mental health issues can be found in the human endocrine system where an elaborate and delicately balanced mix of hormones work in synergy to keep our bodies running smoothly. If this delicate balance is thrown out of kilter, for any of a myriad of reasons, your physical and emotional health will be in jeopardy. Fortunately, physicians in some of our more sophisticated men's health clinics are now at the forefront of exciting new discoveries about the relationship of hormonal imbalances to a large number of mental illnesses, including depression, bipolar illness, and anxiety. Slowly but surely these discoveries are changing the way many physicians approach mental health challenges. And, as the king of the androgen hormones, testosterone has a huge impact on our cognition and mental health. The Relationship between Low T and Depression Numerous clinical trials and studies have demonstrated that men with below normal testosterone levels are more prone to depression than the general population. For example, in a 2015 study of 200 men conducted by George Washington University's Center for Andrology, 56% of the participants presented with significant depressive symptoms. Dr. Michael Irwig, M.D. said that more than half of the men who were referred because of borderline testosterone levels suffered from depression. In addition, nearly 90% of the patients suffered from erectile dysfunction, more than 40% reported sleep disturbances, and 27% told clinicians they had difficulty concentrating (1). Furthermore, in 2014, researchers from the Department of Neurology and Psychiatry at St. Louis University reviewed 16 clinical trials that studied the relationship between low testosterone and depression. All the trials were double-blind with placebo controls (2). Here are the salient points from the analysis of these clinical trials: Testosterone has been effective in treating depression in males. The data demonstrates that testosterone had a positive effect on mood.The impact of testosterone was greatest in men less than 60 years of age. (The study yielded uncertain results in the ability of testosterone to improve mood in older men.)Men whose testosterone levels were normal prior to treatment were less likely to experience improved moods.However, those who registered low baseline testosterone levels before treatment showed significant improvement.Testosterone works best in men with minor depression as well as those who suffer from cyclothymic depression,which is marked by less severe symptoms that last longer than typical depressive illnesses.Incorrect Diagnoses, Bad Medicine Unfortunately, despite these findings, psychiatrists are quick to prescribe anti-depressants to treat melancholia rather than take complete metabolic assessments. In fact, many psychiatrists and primary care providers rely solely on their patients' descriptions and history of their apparent depressive episodes. As such, it's no surprise that every year the level of anti-depressant use increases dramatically. Consider that in 2010, a study of 5639 participants by the Johns Hopkins Bloomberg School of Public Health found that in the previous two decades, antidepressant use in the U.S. increased 400%, with more than 10% of all Americans over the age of 12 taking anti-depressant medication. Some experts believe that doctors are overreacting to the point that they prescribe anti-depressants to combat NORMAL mood variations. However, these same experts tend to overlook the influence that hormonal abnormalities contribute to depression. The rampant rate of misdiagnoses is due, in part, because the information that researchers and scientists rely on is based on flawed or anecdotal data. Oftentimes, a drug that's intended to solve one medical problem seems to provide a better line of defense against another. For example, Klonopin (generic, clonazepam), developed by Roche as an anti-seizure medication, is prescribed more often for anxiety. An addictive benzodiazepine-class drug, Klonopin does more harm than good if used inappropriately, and if the underlying cause of the patient's problem is hormonal rather than neurological, the medication will never work effectively. Hypogonadism, Anxiety, and Depression: The Link Hypogonadism is a condition that causes reduced testosterone levels as a result of impaired function in the gonads, and researchers have been aware of a link between hypogonadism and the onset of anxiety and depression for more than two decades. A similar scenario of increased incidences of anxiety and depression is present in men who undergo androgen deprivation therapy for prostate cancer. Conversely, clinicians have found that men with hypogonadism who are treated with testosterone replacement therapy experience great improvement in mood, amelioration of depressive symptoms, and reduced symptoms of depression. Bipolar Disorder Linked to Hormonal Imbalances The treatment of bipolar disorder, otherwise known as manic depression (to describe the wild swings between depressive mood and maniacal behavior) has long baffled psychiatrists, who generally prescribe a litany of mood stabilizers and other powerful medications in an often-fruitless effort to ameliorate this highly destructive illness. Unfortunately, many of these medications cause numerous harmful side effects such as lethargy, weight gain, and cognitive dissonance. Again, doctors are often looking in the wrong area, as mounting evidence points to hormonal dysfunction as a contributing factor in the development of bipolar disorder. While study results do not indict hormonal imbalances as the primary cause of bipolar illness, clinicians should note that out-of-kilter testosterone and estrogen levels can exacerbate the condition (3). Hypothyroidism, Hyperthyroidism and Mental Health Issues The thyroid gland stores or secretes hormones that have an impact of the function of virtually every organ in our bodies. Triiodothyronine (T3) and thyroxine (T4) are the two primary hormones produced by the thyroid. The hypothalamus and pituitary gland work in synergy to regulate the levels of these two hormones, and abnormalities in their levels lead to a number of cognitive issues that often mimic the symptoms of mental illnesses. The two most common thyroid abnormalities are hypothyroidism and hyperthyroidism. Hypothyroidism is characterized by reduced production of hormones while hyperthyroidism results in greater-than-normal hormonal production. Symptoms of hypothyroidism include depressed affect (slumped shoulders, frowning, negative attitude) and fatigue, along with symptoms like nervousness, hyperactivity, anxiety, and irritability. Unless a patient receives a comprehensive thyroid blood test, these symptoms can be misdiagnosed as the result of depression or anxiety. Mental Illness: Ruling Out Hormonal Causes Many patients who visit men's health-optimization clinics report symptoms of lethargy, fatigue, problems with cognition, and depression. A competent physician does not immediately assume that these symptoms are caused by low testosterone. Instead, the doctor will take a complete medical history and then administer comprehensive testosterone level blood screenings. They will rule out other reasons for the physical and emotional symptoms and recommend appropriate treatment such as thyroid medications or TRT, either of which can possibly improve or eliminate symptoms of depression, anxiety, and reduced cognitive abilities.

Really, We Should Have Known This One nasty effect of cancer and cancer treatment is something called cachexia. That's when the patient loses an enormous amount of muscle and fat. In fact, about 20 percent of cancer deaths are related to cachexia. This is something that's been largely ignored during cancer treatment. Oh sure, we've done our best on the nutrition side of things, but food solutions haven't worked very well. The patients still rapidly drop body mass, leading to even more fatigue and weakness. Many end up bedridden, causing even more muscle loss. Luckily, cancer patients may have another option: testosterone. Honestly, we should've thought of this before. The Study Patients suffering with squamous cell carcinoma were treated with standard chemo and/or radiation. Some of them were given testosterone (100 mg testosterone enanthate per week) for 7 weeks while others were given a placebo. Note: 100 mg per week is about what's prescribed to most men receiving testosterone replacement therapy (TRT). The Results Those getting testosterone shots maintained total body mass and increased lean body mass by 3.2 percent. They also "demonstrated enhanced physical activity" according to Dr. Melinda Sheffield-Moore. It's important to note that the survival rate was about the same in those getting the T, but quality of life and physical performance were greatly improved. Adjunct testosterone treatment basically kept them from being bedridden and more able lead their normal lives. And you'd have to believe that not losing muscle mass would make their recovery much faster. Also, while it may sound shallow, it would be nice to not look like you've been ravaged by cancer, even if you're currently fighting it. How to Use This Info If you or someone you know is getting chemo or radiation as part of their cancer treatment, show the doc the study referenced below. For the average person, it could mean a great improvement in quality of life. For the gym-goer, it might mean retaining more of that muscle you've worked so hard for.

TRT or 'Roid Cycle? Here's a question I recently received: "Would 250 mg. of testosterone a week be considered testosterone replacement therapy (TRT) or a low-dosage cycle? Would you recommend taking something to regulate estrogen with it?" Well, 250 mg. of testosterone a week doesn't qualify as testosterone replacement unless you used to be lead castrati for the 17th century Vienna Boy's Choir. It's definitely a low-dose steroid cycle, but I can see why you're confused. More and more TRT docs are starting their patients out at 200 or more milligrams of testosterone a week and automatically starting them on something like the drug Arimidex to regulate estrogen. This practice isn't exactly criminal, but it is kind of smarmy. Most doctors, when they're prescribing drugs, try to start you out on a low dose of a drug to see how you respond. That allows them to call an audible and increase the dosage if needed. Not so with most TRT docs. They wink and give you an amount of testosterone that's more suited for TRT in a bull moose or lowland gorilla. As far as reducing estrogen, it shouldn't even be attempted unless you're manifesting symptoms like itchy or puffy nipples, depression, moodiness, or an anemic sex drive because having the right amount of estrogen is crucial to male health. Too little estrogen, though, and you get funky arteries, brittle bones, achy joints, and run a risk of heart problems. TRT should start at about 100 mg. a week and be given in bi-weekly (twice a week) subcutaneous injections (not intra-muscular). Giving the shot subcutaneously (in the lower abdomen with an insulin needle) appears to lead to less aromatization (conversion to estrogen), as does giving a shot twice a week instead of once a week (it lowers the testosterone spike you'd get from a single injection, thus automatically leading to less conversion to estrogen). Noted TRT specialist Dr. John Crisler, who pioneered these seemingly unorthodox methods, even believes that subcutaneous testosterone injections give you more bang for the buck, even suggesting that 80 mg. of testosterone given sub-Q works as well as 100 mg. given intramuscularly, which is all the more reason to give Arimidex based on symptoms rather than dosage. If, however, you're paranoid about estrogen, you can eat more cruciferous vegetables (cabbage, cauliflower, Brussels sprouts) or take resveratrol, a polyphenol that has a whole host of effects, including regulating estrogen.

The Study Researchers at University of Texas Southwestern Medical Center found that relatively short-term use (14 days) of ibuprofen can induce a state of "compensated hypogonadism" in human males. That's a condition where men have normal levels of testosterone but higher levels of luteinizing hormone (LH), which is the stuff that stimulates the testicles to produce testosterone. What that means is that your balls start to act like old men themselves. LH knocks on the chemical door throughout your life and when you're younger, your balls "hear" the knock and answer the door (make more testosterone). When you're old, your balls don't hear the knocking and keep watching reruns of CSI. LH has to knock louder and louder (send more and more LH) for the balls to hear, but oftentimes, they don't and fall asleep in the Barcalounger. The doctors found that regular use of ibuprofen can bring about this condition way early. It's a problem because conditional hypogonadism is often followed by real hypogonadism (low testosterone and all its related ailments). But that's not all. They also found that regular use of ibuprofen affects other aspects of testicular function, including a diminished sperm count. What They Did This study was a bit unusual (but admirable) in that they tested the effects of ibuprofen on both real live young men and in adult testicle explants from donors (ex vivo). They also did some additional testing in test tubes (in vitro). First, they gave a daily 600-mg. dose of ibuprofen to young, healthy volunteers and evaluated their testicular physiology after 14 days and again after 44 days. They also exposed the testicular samples to doses that were equivalent to the oral doses given to the young men, testing them at 24 hours and again at 48 hours. What They Found The ibuprofen didn't affect the testosterone or estradiol levels of the young men at all, either after 14 days or 44 days. However, it did affect their LH levels and their LH/free testosterone levels. LH increased by 23% after 14 days and 33% after 14 days, in effect creating a state of conditional hypogonadism (explained above). Further, the ibuprofen affected Sertoli cell activity, and that's where sperm cells are made. Specifically, it reduced inhibin B/FSH ratios by 4% after day 14 and 12% after day 44, along with reducing AMH levels by 9% after day 14 and 7% after day 44. Add 'em up and it means potentially gimpy sperm and not many of them, to boot. The results in the ex vivo samples were even more dramatic. Testosterone levels dropped after administrating ibuprofen. The effects were dramatic, dose-dependant, and worsened with time. In fact, ibuprofen "generally inhibited all steroids from pregnenolone down to testosterone and 17B-estradiol." The samples of testicular tissue also suffered impaired Sertoli cell function, which was also seen in the testicles of the human subjects. (The impairment to the testicles is likely reversible upon cessation of ibuprofen use, though.) What This Means to You Lots of athletes use ibuprofen to ease their aches and pains. More and more evidence suggests that this is bad strategy. For one, it's almost unequivocal that ibuprofen, along with other NSAIDS, impairs the post-exercise acute inflammatory phase, which is crucial to muscle growth. As such, taking ibuprofen to quell annoying pain allows you to work out harder, but the drug also prevents you from growing additional muscle. Furthermore, indiscriminate and excessive use of ibuprofen might actually be harming the testicles' ability to make sperm, thus contributing to falling male fertility rates. The researchers went so far as to say that the striking dual effect of ibuprofen on Leydig and Sertoli cells suggests that ibuprofen, of all the chemical classes considered, has "the broadest endocrine-disturbing properties identified so far in men." Not good. As always, more studies are needed, but in the meantime, use something like the polyphenol curcuminfor post-workout pain management. It does the job without affecting testicular physiology or muscle adaptation to exercise. SourceDavid Møbjerg Kristensen, Christèle Desdoits-Lethimonier, Abigail L. Mackey, et al, "Ibuprofen alters human testicular physiology to produce a state of compensated hypogonadism," PNAS January 23, 2018 115 (4) E715-E724.

A little-known, or at least little discussed, side effect of the pill is that it can kill female sex drive. It often suppresses ovarian production of testosterone and can increase levels of SHBG by almost 10-fold. In turn, SHBG binds up most of the remaining testosterone, thereby lowering libido, muting or nullifying orgasms, and making intercourse all but impossible without a petroleum jelly product. Sure, the pill may allow women to enjoy largely worry-free sex, but they may no longer want to take advantage of this freedom. It's like making a drug for female sailing enthusiasts to combat seasickness that also makes them not want to go sailing. A man could show a woman his jib and she'd feel nothing, which is kind of what happens with birth control pills. Unfortunately, researchers discovered another unfortunate, little-discussed side effect of birth control pills: They can impair muscle and strength gains in women. Fortunately, there's a fix. What They Did Back in 2009, exercise physiologist Chang Woock and fellow researchers at Texas A&M recruited 73 young women to see if oral contraception affected how women respond to resistance training. The women worked out with weights three times a week for 10 weeks, completing 13 exercises each workout. The programs were all individualized so that each participant used weights that approximated 75% of her 1 RM. What They Found Thirty-four of the women were on birth control and they, as a group, gained 40 percent LESS muscle mass than the women who weren't using oral contraception. Further, the birth control group exhibited lower DHEA, DHEAS, and IGF-1 levels (all of which play a part in muscle growth, among other things), along with increased production of cortisol. Chang also noticed that some of the women on birth control didn't have as hard a time putting on muscle as the others, so he took a closer look at the formulation each woman was using. He realized that many of the women were using combination birth control pills that contained progestin, which is a synthetic version of the female hormone progesterone. It was at that point he had his aha moment. Progestin binds to the same receptor sites as DHEA and the other growth factors, which means that, biochemically, progestins were occupying the same parking space sought out by the growth factors. They couldn't "pull in" to their regular parking space and activate muscle growth. To further complicate the situation, there are many kinds of progestins currently in use. Some are categorized as medium or highly "androgenic," which means that they bind more tightly to the androgen receptor mentioned above. The women on low-androgenicity progestins put on muscle just fine, thank you, while those using high-androgenicity progestins struggled. What to Do With This Info If you're a woman using birth control and gaining strength and/or muscle is important to you, you need to examine your combination birth control formulation and see what kind of progestin it contains. Here are the 8 most common ones, along with their androgenicity "rating" and primary benefits: Norethindrone: A first-generation progestin. It's less androgenic than some, but more androgenic than others. It does, however, generally improve lipid profiles.Norethindrone Acetate: A first-generation progestin. Like norethindrone, it's less androgenic than second-generation progestins, but more androgenic than the newer ones. Good for women who experience nausea, migraines, or fluid retention from other pill combos.Ethynodiol Diacetate: A first generation progestin. It has little androgenic activity. The drug is often associated with mid-cycle breakthrough bleeding, though.Levonorgestrel: Second generation progestin. It's the most widely prescribed contraceptive progestin in the world, but has high androgenic effects. Negatively effects lipid profiles.Norgestrel: Second generation. High androgenicity.Desogestrel: Third generation progestin. It has minimal androgenic effects. Shows less of a negative impact on metabolism, weight gain, and acne than older progestins.Norgestimate: Third generation progestin with low androgenic effects. It's been shown to successfully treat acne.Drospirenone: Low androgenic activity. It seems to lessen symptoms associated with PMS. If you spotted the progestin used in your combination birth control pill and it's ranked as having "high" or even medium androgenicity and you struggle to make progress in the gym (along with maybe having a sluggish libido), it may be time for you to discuss alternate birth control pills (or methods) with your gynecologist.

If you've bought into all the buzz surrounding intermittent fasting, you better ensure you know all the basics before starting the diet. Read on! Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. Also known as intermediate fasting, it is not a diet but rather a style of eating. You already fast every day while you sleep. Intermittent fasting simply extends that fast a little bit longer. For example, if you eat your last meal at 8 pm, skip breakfast and then ate your first meal at noon, you fasted for 16 hours and restricted eating to an 8-hour eating window. The 16/8 method is the most popular form of intermittent fasting. Intermittent fasting is very easy to do and most people actually report feeling better and having more energy during the fast. Hunger is usually not an issue, although it can be a problem in the beginning while your body is getting used to not eating for extended periods of time. The Benefits of Intermittent Fasting The main benefit to intermediate fasting is lowered insulin levels. This allows for optimal fat loss and detoxification. Related: 3 Things You Can Learn From Intermittent Fasting Now don’t make the mistake of thinking that insulin is all bad. Insulin is an essential hormone that is needed by the body to absorb and utilize the food you eat. The tricky thing about insulin is that insulin is a storage hormone. Fat loss and detoxification are opposite bodily processes. Your body cannot burn fat and detoxify itself optimally when insulin is present. The benefits of intermittent fasting go far beyond weight loss. Intermediate fasting has also been shown to improve heart health, reduce cancer risk, prevent type 2 diabetes, reduce inflammation and improve metabolic features important for brain health. Heart Health: Intermittent fasting has been shown to improve cardiovascular disease risk factors including blood pressure, total and LDL cholesterol, blood triglycerides, inflammatory markers and fasting blood sugar1.Cancer Prevention: Fasting has several beneficial effects on metabolism that may lead to a reduced risk of developing cancer. There is also evidence on human cancer patients showing that fasting reduced side effects of chemotherapy2.Diabetes Prevention: The main feature of type 2 diabetes is high blood sugar levels caused by insulin resistance. Anything that reduces insulin resistance and helps lower blood sugar levels protects against developing type 2 diabetes. Human studies found that intermediate fasting reduced fasting blood sugar levels by 3-6% and reduced fasting insulin levels by 20-31%3.Reduced Inflammation: Several studies show that intermittent fasting enhances the body's resistance to oxidative stress and helps fight inflammation4.Improved Brain Health: Several studies show that intermediate fasting increases levels of the brain hormone brain-derived neurotrophic factor (BDNF), which deficiencies have been linked to depression and various other brain problems5. Animal studies have also shown that intermittent fasting protects against neurodegenerative disease such as Alzheimer’s6.What Can I Consume While Fasting? No food is allowed during the fasting period, but you can drink water, coffee, tea and non-caloric beverages. Most forms of intermittent fasting allow small amounts of low-calorie foods such as greens powders and amino acid supplements during the fasting period. Although they contain calories, the calorie content is so small that it won’t break you out of the fast. Similarly, taking supplements is generally allowed while fasting as long as they are non-caloric. Safety and Side Effects of Intermittent Fasting Hunger and irritability are the main side effects people experience while intermittent fasting. These side effects are usually only temporary as it takes time for your body to adapt to the new meal schedule. Related: 5 Things "Diet Gurus" Don’t Want You to Know If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you: Have diabetes.Have problems with blood sugar regulation.Have low blood pressure.Are underweight.Have a history of eating disorders.Are a woman who is trying to conceive, pregnant or breastfeeding. All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about fasting if you’re healthy and overall well-nourished.

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