Screen Fitness - Live a Fit Lifestyle!

Do you even Lift effectively,Bro?

2105-11-19T05:02:00.000-08:00

I am no stranger to the gym. I have been lifting weights since a boy when I first saw my dad in our basement cranking out sets on his bench press with the old school home gym weights that were filled with sand. I always wanted to be strong and fortunately it came natural to me as it was in my genes. My older brothers were athletes and I would tag along when they went to the gym and practice. In high school I had the opportunity to take a weight lifting class which was my favorite class by far! In college I trained with a strength and conditioning coach and later became a certified strength and conditioning specialist.

I tell you all this to tell you that all that doesn't mean crap. You can have all the experience or all the education or all the talent as it related to weight lifting and strength training but what does it matter if you're not teaching or doing the exercises effectively. I know proper lifting technique, I've studied physiology and kinesiology but I didn't understand that I was not lifting effectively until I started training for body building and competing in the NPC men's physique division. See I do believe there are textbook or should I say standard ways to teach resistance training technique that will make the movement more efficient and minimize the risk of injury. I also believe that this is only a guideline to follow and not an absolute.

Let me use myself as an example I am 6'2" and my arms measure 43" from shoulder to finger tip. I have been doing the bench press since I started lifting but my pecs are my most underdeveloped muscle. My technique is text book but with my long arms that range of motion doesn't activate my pectoral muscles much at all, so what I have learned to do is use the mind muscle connection to find the proper technique that fits me. In order to compensate I have to use a wider grip and the range of motion goes from eye level at peak to the clavicle. Now my pecs get the work they deserve on the bench press.

Next time you hit the weights ask yourself are you lifting effectively?? If your technique is not activating the proper muscles then you need to make it your own and find what works for you. I will add that this strategy is for advanced lifters everyone else ask your coach about it.

Flexible Eating and Macro Nutrient Based Nutrition

2102-11-12T07:41:00.000-08:00

Over the past few months I have been very busy researching and experimenting with the Flexible Eating nutrition philosophy. Flexible eating or IIFYM (If It Fits Your Macros) is not a brand new concept, it has been around for many years but recently it has gain a lot of traction in the bodybuilding space. I am always sceptical when it comes to these fad diets and nutrition regimens which promise unrealistic results with unsustainable practices. Refreshingly I have come to understand more about the Flexible Eating concept and it speaks to what we have already known for years about how the human body works and how we metabolize and digest our food. So it is really not a new breakthrough science discovery but more so a methodology and philosophical approach to eating healthy but being flexible and still allowing us to reach our goals.

Flexible eating is not an excuse to eat a bunch of junk, but it does allow you to choose your foods and work the choices you make into your diet. This approach to eating takes a lot of work so if you are looking for an easy way out this is not for you. You must look up and record the macro nutrient make up of everything you eat and drink. If you are unable to do this you will not be successful with Flexible eating, I will go even further to say if you can't do that you will not be successful long term with ANY individual goal based diet.

Flexible eating goes a little further than just tracking calories you must record your intake of proteins, carbs/fiber, and fats(Macro Nutrients). All calories are not created equal and your individual goal based Macro Nutrient numbers will reflect the nutrients in the specific quantities that will get you to your goal safely, efficiently and effectively.

As I learn more and begin applying this approach to my current and new clients I will post more information. This is will be an ongoing topic for discussion at Screen Fitness so if you want more information on how you can get on a Flexible eating plan please contact me derik@screenfitness.com. You can always get more information from www.IIFYM.com

Step by Step instructions to create a Macro nutrient diet plan for you best body ever

2100-01-01T23:59:00.000-08:00

Whoever said that diets don't work lied! Diets are very effective when the goal is short - mid term. Although long term dietary habits should be the ultimate goal, those of us who seek the challenge of defining our physique within a given time frame should follow a very specific diet plan. I do believe that the practice of dieting can have a positive effect on long term nutrition behavior, in the sense that you must think about the nutritional content of your food and be consistent with the execution of the plan. Being a health conscious shopper/cook and being persistent are key skills in healthy living. Alternatively we must recognize that setting unrealistic goals, failure to follow through with a diet, binge eating, and yo-yo dieting can put your health at risk.

Diets are highly individual and goal oriented. Because it impossible to meet with each of you individually I want to give you the tools you need to create a personalized diet plan. This will require you to read, learn, and do some work but the results will be well worth the time. If you need me to help you through this process you can always email or call me and I will create a plan for you for a small fee.

The nutrition concept I am speaking of is called 'If It Fits My Macros' or IIFYM. I am not going to explain the science behind it because you can read about it on your own HERE, but it is very effective nutrition program. Here are the steps you need to take:

1.) Visit the website: http://iifym.com/iifym-calculator/ and follow steps 1-4.

**Don't just plug in numbers, read about what these things mean and understand what the calculator is doing.

2.) Find the results and write them down.

**Make sure you adjust the results for the amount of meals you plan to eat daily.

3.) Visit the website: http://www.eatthismuch.com/ and enter the total calories per day and # of meals per day then Click GENERATE.

4.) Click Customize

5.) Adjust the slider to meet the Macro Nutrient Levels you wrote down for your daily goals.

** Play around until you get it as close as you can if not exactly matching. You can play with any other settings if you desire.

6.) Click Save Changes and go back.

7.) Click GENERATE and get you meal plan. You can click the refresh button about each meal to change the recommended meal but to keep it simple you should probably find 2-3 combinations you like and rotate those meals everyday until you get bored.

8.) Work your ass off in the gym, you will be on your way to your goal!!!

** If you need me to help you create a customized physique defining plan just email me or call me and I can do this for a small fee.

Don't lose sight of your Goals in the Summer

2099-12-31T23:59:00.000-08:00

Summer time used to mean 3 months of relaxation but over the years I have found that life becomes even more hectic during the summer months for me. The kids, the camps, vacation, parties, family reunions etc.

But don't let "I'm too busy" keep you from the things which are really important like your commitment to your health. One way to help stay focused is to write down your fitness goals and put them in a highly visible place and read them or visualize then at least once a day.

If you haven't already made a specific goal(s) outline your can follow my easy goal setting 101 template for each goal:

1. WHAT results do you specifically want to achieve through fitness or nutrition?

Be precise or don't bother moving to the next step.

2. WHY is the achievement of this goal(s) so important? Be clear on

the key drivers and motivation or the first obstacle will be your

undoing.

3. WHO will help you to achieve this goal? Be sure that these are

the right people, with the right talents.

4. WHERE do you currently stand in relation to this goal? Be

ruthless and identify the size of the performance gap.

5. HOW do you plan on accomplishing this goal? Be deliberate,

identify the exact steps, tasks, and assign responsibility.

6. WHEN will victory be claimed? Be committed, enforce your

deadline, and follow one course until successful.

Keep pushing!

Losing weight starts with 3 questions

2099-12-31T12:55:00.000-08:00

So you have decided you want to lose weight?

You do a quick Google search on weight loss and immediately you are inundated with advertisements for magic supplements, DVD guided workout programs, Trendy diet books, and Celebrity fitness trainers.

So where do you start?

First take a few seconds to answer these three questions:

1.) Why do you want to lose weight? (** Reason)
2.) How did you become (** Reason)? (**Cause)
3.) How can you positively affect (** Cause)? (**Goal)

The answer to these three questions are paramount to having a successful weight loss journey. Most people should already know the answer to the first question.

“I want to lose 15 lbs to be in a wedding.”
“My doctor says I need to lose weight to improve blood pressure.”

The purpose in these goals alone is not enough to sustain your commitment and motivation when the journey gets hard. Please believe the journey will not be easy. You must dig deeper into your reason. Answer each question with brutal honesty
to uncover the true goal at hand. Then you can create an action plan. Only then can a true long term extreme weight loss transformation occur. Keep Pushing!

Why should you Detox?

2099-12-31T10:14:00.000-08:00

Why should you Detox?

Detoxification simply refers to the process of removing toxins. It refers to the removal of toxic substances from the body tissues and organs. Toxins found within the human chemistry come from two primary sources: either externally (from food or the environment), or from the body itself (generated by improper or inefficient chemical reactions).

In a perfectly healthy, well-nourished human body detoxification is an ongoing natural process your body continuously undergoes. Your body is a 24 hour production operation and its main goal is to
produce energy to fuel its systems.

Your liver produces alkaline bile which then travels into the small intestine and mixes with the acidic foods from your stomach. The two opposite substances chemically react to create energy. The result of this energy creating process is
the absorption of vital vitamin and mineral nutrients into the blood stream. The nutrients are then filtered by the liver before being used by the bodies various systems as fuel and nourishment so that our cells can function properly. We do not live off the food we eat itself but we live off the ENERGY our body produces from the food we eat.

An improperly functioning liver will not produce 100% quota of bile to handle the volume of foods that are eaten. When a person gets sick, In essence, we are not properly digesting our food. Why? Because there is a chemical imbalance which prevents the chemical reaction necessary to produce enough energy for cells to function optimally. Thus the beginning of illness is the malfunction of the liver. The most effective detox plans understand the importance of liver, colon, kidneys and the digestive process in optimal health. Your life is in your liver.

Are you ready for a challenge!! The 100 Day Challenge

2099-01-01T08:26:00.000-08:00

Dear Friend,

Consider the implication of this idea...

What would happen if I were to follow you with a camera crew 24 hours a day 7 days a week for the next 100 days while you went for your goals?

I bet 3 things would happen....

You would START doing the things you say you need to do.
You would STOP doing the things you know you shouldn't be doing.
You would MAKE monumental performance gains and change your life.

How is this possible?
Through the power of accountability!

Accountability will serve your character, as well as your credibility, and more importantly, it will get you to accomplish all your goals (whether that is being debt free, or even a multimillionaire).

What stops most people from accomplishing their goals is one thing: their lack of accountability.

How can someone that wants accountability get it, without paying thousands and thousands of dollars for a coach?

Good question. Here is your answer:

Gary Ryan Blair, otherwise know as The Goals Guy, has put together what I believe to be the most comprehensive form of accountability, goal setting and performance enhancement, that I have ever seen.

It's called the 100 Day Challenge and it begins on September 22nd, which happens to be the final 100 days of the year.

The 100 Day Challenge is an extreme performance workout because it's all about getting things done, getting massive results quickly, and finishing the year EXACTLY where you want to be!

I've seen it, and it's an amazing piece of work. But you don't have to take my word for it, check it out for yourself here:

100 Day Challenge

Listen. I'm so impressed with Gary and his 100 Day Challenge, that I'll be participating in the program myself and expect to have the best 100 days of my life!

Join me over the next 100 Days, or, at the very minimum, take a look at this, as it could literally change your life.

P.S.

I almost forgot, Gary has agreed to provide a special $50 discount exclusively for my friends. To make sure you get your $50 discount, please use this code: group97

You'll love this very special program! 100 Day Challenge

Is Coca Cola better than Water?

2014-05-19T20:29:00.000-07:00

WATER OR COKE?

We all know that water is important but I've never seen it written down like this before.

WATER

5% of Americans are chronically dehydrated.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
Even Mild dehydration will slow down one's metabolism as much as 3%.
One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water, the #1 trigger of daytime fatigue.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for many sufferers.
A mere 2% drop in body water can trigger fuzz short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE:

In many states (in the USA) the highway patrol carries two gallons of coke in the trunk to remove blood from the highway after a car accident.
You can put a T-bone steak in a bowl of Coke and it will be gone in two days.
To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the "real thing" sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous China.
To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.
To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.
To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.
To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains.
It will also clean road haze from your windshield.

For Your Info:

The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.
To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for highly corrosive materials.
The distributors of Coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is; would you like a coke or a glass of water?

Top 5 Myths About Exercise

2014-05-13T20:22:00.000-07:00

TOP 5 MYTHS ABOUT EXERCISE

Unfortunately, many people make decisions about why or why not to exercise based on incorrect information. For this reason, it's important to recognize and refute some of the most common myths about exercise, particularly about strength training.

MYTH: All you need to do is cardio

Cardio (Aerobic exercise) is essential to overall health and well-being and should be the foundation of your fitness routine. However, flexibility and strength training are important, as well. Remember that the concept of balanced fitness goes beyond cardio. Balanced fitness is obtained through a combination of aerobics, flexibility exercises and strength training. The positive effects of these activities are enhanced by proper nutrition and the avoidance of negative health and lifestyle behaviors such as smoking.

MYTH: Get in shape exercising 10 minutes a day

Your exercise time should be enjoyable -- a special time to do something for yourself. But many people say they can't find the time. 30 to 60 minutes of aerobic activity three to five times per week is recommended to develop and maintain cardiovascular fitness. Strength and flexibility training require additional time. However, a recent study suggests that you may be able to divide your daily 30 to 60 minute workout into two or three 15-20 minute workouts and get almost the same effect as if you had done one 30 minute exercise session.

MYTH: JUST EXERCISE THE FAT SPOTS

Spot reducing is a myth. You can't exercise one part of the body to reduce fat in just that area. Fat “comes off” all over and "goes on" all over. The specific locations where fat comes off during weight loss is genetically determined. The amount of fat that "comes off' depends upon the number of calories burned. There are surgical techniques that remove fat in specific areas (liposuction).

MYTH: STRENGTH TRAINING IS A MAN'S SPORT

The idea that only males need to be concerned with their strength is ludicrous. Both men and women need and can enjoy the benefits of strength training including improvements in body composition, increased resting metabolism through the addition of muscle, improved self-concept, prevention of low back problems and joint injury, stronger bones and perhaps the delay of osteoporosis (especially significant for women) and possibly beneficial changes in cholesterol and blood pressure levels.

MYTH: WOMEN DEVELOP BIG, BULGING MUSCLES

Although women can become very strong through strength training, they won't normally develop the bulging muscles that some men develop. This is partly because they have less testosterone, the male hormone in their bodies. Women produce testosterone at a rate of one tenth to one-twentieth of that of males.

Why should you drink distilled water?

2014-05-11T10:31:00.000-07:00

Water – Why we use pure distilled water

The human body contains from to 55 to 65 % water. Water is needed in every single cellular process that occurs in the body. No other fluid in the known universe has similar properties. But for it to work with optimum efficiency, it must be pure. City water, rain water, or well water is a long way from being pure.

For water to draw unwanted ions and other waste from your system, it must be pure. Most municipal water can be so highly saturated with junk that not only can it not help you cleanse your system, it may add to the problem.

Distillation has been around since 1^st century AD, distilled water is made from the process of boiling water to create steam then cooling the steam to make pure water. This is the preferred type of water purification for experimental and industrial use because it does not contain any trace elements it is pure water. Make sure the label on your water says DISTILLED WATER. Do not buy the following: Deionized water, demineralized water, charcoal-filtered water, mineral water, or artesian water. You can find distilled water at any grocery store.

Some will argue that because distilled water has no minerals it is not good, but on the contrary it is the wettest water because it is clean and pure. You should choose to obtain your vitamins and minerals through food, let your water be pure.

8 Super Foods You Should Eat Everyday

2014-05-06T19:39:00.000-07:00

THE SUPER 8 FOODS TO EAT EVERYDAY

From aiding in fighting cancer to helping with vision and energy, you’ll find a little of everything good in these power packed foods.

1. RED TOMATOES: Red Tomatoes are fortified with a strong disease fighting antioxidant called Lycopene. Studies show that it’s great for people with diabetes because of how it stabilizes blood sugar. It’s also great for vision and for fighting off prostate cancer in men.

2. SPINACH: Has tons of phytonutrients and are loaded with flavonoids which act as an antioxidant. Spinach also has anti-Inflammatory properties and is an excellent source of Iron.

3. Oats: Oats help the reduction of hunger and helps meet the daily requirements of whole grains. It’s also a good food for diabetics because of how it helps regulate blood sugar levels. Oats also helps lower blood pressure and is an anti-cancer agent.

4. YOGURT: Yogurt helps boost ones immune system and also aids in healing after intestinal infections. It’s a great food for helping lower cholesterol and is a good source of protein.

5. Blueberries: This fruit is the “mother” of all antioxidant agents. It has more antioxidants than any fruit on the planet! Blueberries are low in calories and aids in reducing belly fat. Great for Brain health, heart disorders and studies show a great anticancer agent.

6. Walnuts: Walnuts have more omega 3 fatty acids (which are the good fats) than salmon and is also a great anti-Inflammatory agent.

7. Carrots: Great for vision because of all the beta-carotene that it provides. Studies show that it can be big in the fight against macular degeneration and senile cataracts. Carrots are full of falcarinol which has anti-cancer properties.

8. Raisins: Yes, Raisins—and why you ask, because Raisins have a positive effect on every system in the body. Raisins aid in digestion and help regulate and reduce the acidity of the muscular system.

So how would I go about getting all of these great nutrients each and every day? Start with a bowl of oatmeal in the mornings with raisins walnuts and blueberries on top. That’s 4 of the big time nutrients right there. Pack you a Yogurt as a mid-morning or mid-afternoon snack (That’s 5). Then pack you the mini-red tomatoes, spinach, and carrots in your cooler and you’re set to go!

If you can’t get all 8 in—in one day, then get 2-3 in that day. Just simply get in what you can during each and every day and be consistent in doing so. You’ll feel better, have more energy, and being proactive about your health is one of the best things that you can do!

Eat Strawberries, Lower Cholesterol

2014-04-14T13:54:00.000-07:00

In the southeast US strawberries are entering harvest season. I really enjoy a sweet strawberry and I love pairing them with breakfast, dinner, or standalone as a refreshing snack. A new study suggests that eating strawberries every day can reduce cholesterol and provide other heart health benefits. I think I'll double up the next time I make my way to the farmer's market.

The strawberry fruit is fragrant, high in fiber, vitamin C, folate, potassium, and anthocyanins. Anthocyanins, which are antioxidant compounds called flavonoids, are the pigments many plants produce in order to attract the birds and insects necessary for the dispersion of their seeds and pollination. Previous research has shown that eating strawberries may reduce the risk of colorectal cancer. Strawberry may also be useful as an anti-inflammatory and may help enhance iron absorption.

In a recent study, healthy participants were given 500 grams of strawberries daily for one month. Data on cholesterol levels as well as markers for oxidative stress and antioxidant status were collected at the beginning of the study, after 30 days, and again 15 days after the study ended.

The researchers found that eating strawberries significantly lowered total cholesterol levels, low-density lipoprotein (LDL, or "bad") cholesterol levels, and triglyceride levels compared to the beginning of the study. High-density lipoprotein cholesterol (HDL, or "good") levels remained the same. The authors noted that eating strawberries also decreased oxidative stress markers and increased antioxidant status.

The authors concluded that eating strawberries can beneficially affect cholesterol levels, as well as antioxidant status, contributing to overall heart health.

References

Alvarez-Suarez JM, Giampieri F, Tulipani S, et al. One-month strawberry-rich anthocyanin supplementation ameliorates cardiovascular risk, oxidative stress markers and platelet activation in humans. J Nutr Biochem. 2014 Mar;25(3):289-94

Daily Brown Rice Protein Benefits

2014-01-14T11:53:00.003-08:00

Like any other protein supplement, before including brown rice protein powder in your diet, you should always consult a doctor. Once the doctor gives a go ahead, you can make it a part of your diet and enjoy the numerous benefits.

Brown Rice Protein Benefits

Source of Protein
Everyone knows that proteins are a very important part of our daily diet. Meats are the best source of proteins, however, people who do not eat non-vegetarian food, often have to look out for other sources of replenishing their diet with proteins. This is where brown rice protein powder comes in. It is a plant-based source of protein, which can be added to any food and consumed for a healthy living. A single scoop of this vegan protein powder contains approximately twenty to twenty four grams of proteins.

Full of Vitamins and Minerals
Brown rice protein powder has many essential vitamins in it. It is a good source of vitamin B and E, which are much-needed for a healthy body. Besides this, it is full of fibers, complex carbohydrates and provides the body with energy, which everyone needs to carry on the various physical activities.

Source of Amino Acids
Brown rice protein powder contains amino acids, which are the building blocks of muscles. When a person undertakes any form of physical activity, it can lead to wearing of the muscles. To rebuild the muscles, the body needs amino acids. This shows that the body cannot do without amino acids. As brown rice protein powder is a rich source of amino acids, it is a must to be included in the diet.

Easy to Use
One of the main benefits is that it can be included in the diet in any form. The brown rice protein powder has a very mild taste, which means that you can add it to a dish or to a beverage or to oatmeal and milk and have it for breakfast! Since it can be used either ways, a person does not have any problem including it in his diet.

Non-Allergic
Brown rice protein powder is completely without gluten. As a lot of people are allergic to gluten, so they too can enjoy all the benefits, without worrying about any kind of allergic reaction. People who are lactose intolerant or those with any other kind of food allergy, can take brown rice protein powder, as it does not cause an allergic reaction. Bodybuilders, who have lactose intolerance and thus, can not take whey proteins as these are mainly made from dairy products, can fulfill the additional protein requirements of their body through brown rice powder protein. As most of the brown rice protein powders are sans any sweeteners or artificial colors, this makes it the best protein powder, an all natural, healthier option, compared to others.

Aids in Weight Loss
Intake of a high protein diet, heats up the body. When proteins are digested, the body ends up burning a lot of calories. Thus, when the diet is supplemented with brown rice protein powder, it in a way contributes to more burning of calories, resulting in weight loss.

Daily Brown Rice Protein is is a rich source of high quality protein and is probably the best quality vegetarian protein available. Brown rice protein is naturally balanced in amino acids (white rice is not). It is also non-GMO, hypoallergenic, and mild tasting. The newly developed rice proteins powders are also easily mixed in beverages. Best of all, the amino acid profile is nearly perfect.

Exceptional Quality Products Direct

2013-12-31T20:15:00.001-08:00

Exceptional Quality Products Direct or EQPD is a high quality specialty supplement and health store that focuses on science, wellness, and education. EQPDI.com products and partner companies are superior to other companies because of quality local ingredients, excellent service, education and support, and niche product offering. EQPDI.com sells dietary supplements, sports nutrition products, and fitness products through their secure ecommerce website. EQPDI.com develops, markets, and distributes niche high quality dietary supplements and fitness products. EQPDI.com finds products that have favorable research and show significant effectiveness in scientific tests they don't just follow the latest broscience.

In the spirit of the new year we want to help those who want to improve their health and wellness through diet and nutrition. Our special New Year's offer is only for the month of January. Screen Fitness and EQPDI.com are offering a package deal where you get a free 4 week lean muscle mass building exercise plan and fat shredding quality low calorie diet plan from Screenfitness.com and 20% off your next purchase at EQPDI.com. Use coupon code NY2014 at check out.

Screen Fitness is happy to be a proud partner of EQPDI.com and Daily Manufacturing.

Happy New Year from Screen Fitness!!!!

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Maintaining Healthy Bones with BoneBuilder

2013-12-17T08:00:00.000-08:00

Maintaining Healthy Bones with BoneBuilder

Although the mineral portion of bone is a non-living material, it is still a dynamic part of the human body and is constantly undergoing degradation by cells called osteoclasts and rebuilding by osteoblasts. Healthy bones can only be maintained when the Normal bone (left) and osteoporotic bone (right). From National Institutes of Health activities of the two cells are balanced. Over 60 years ago Fuller Albright described osteoporosis as a disease in which there is "too little bone in the bone, but what bone is there is normal"¹. Essentially, osteoporosis is an imbalance between normal bone resorption and formation, which should ideally balance each other precisely in adults who have finished growing. It is unclear if most osteoporosis is a result of overly aggressive bone resorption or insufficient bone formation. Either way, replacing de-graded bone more rapidly will help prevent bone loss.

Unfortunately, there is no single simple intervention that can assure healthy bones, but it is possible to establish a bone-healthy lifestyle that will maximize a person's chances of maintaining healthy bones for a lifetime. Such a lifestyle would include adequate rest, exercise, prudent exposure to sunlight, and optimal nutrition. Although all of the nutrients required for healthy bones may be obtained from foods and sun exposure, few people have diets that provide optimal amounts of most nutrients and few people spend adequate time outdoors to maintain optimal vitamin D status. Daily BoneBuilder is formulated to provide the basic nutritional factors required for building healthy bones. The nutrients provided are: calcium, magnesium, vitamin D, vitamin K, vitamin C, silicon, boron, and betaine HCI. Daily BoneBuilder supplies generous amounts of each nut1ient in 4 tablets per day. BoneBuilder is most effective when combined with an exercise program, outdoor activities in the sun and diet that includes natural phytoestrogens.

Calcium is the nutrient most people think of for bones, and it is the most important. Bones are largely made of tri-calcium phosphate (hydroxyapatite). Bone mass rapidly increases during the first 20 years of life, the time period when calcium intake is the most important for bone health.² From age 20-40 bone mass remains relatively stable given a reasonably good nutritional status, and after 40 bone mass begins to decline, and the loss accelerates rapidly after age 50. The human body contains I000-1500g of calcium (99% of which is in bone), and the goal should be to maintain that amount. Therefore new bone calcium must equal calcium loss from bone. A threshold of calcium intake must be attained to assure that homeostasis is maintained. Too little calcium and the losses exceed the calcium retained; with excessive calcium intake, calcium is lost in the urine. Matkovic and Heaney estimated calcium thresholds from 34 calcium balance studies and found it to be approximately 1500 mg/day for adolescents and 1100 mg/day for adults.³Of course, all of the calcium requirement does not need to come from supplements since a typical diet contains about 700 mg of calcium; even a low calcium diet usually contains 400-500 mg of calcium. Since no one type of calcium is ideal for everyone, Daily BoneBuilder contains a balance of acidic, neutral, and alkaline calcium’s to have an overall neutral effect.

Magnesium The human body contains approximately 25 grams of magnesium, about 2/3 of which is associated with bone. Magnesium is located more on the bone surface not a part of the hydroxyapatite crystal, and is not structurally important as are calcium and phosphorus². Magnesium does not appear to be important for calcium absorption either, but studies have shown that magnesium deficiency is clearly associated with low bone mineral density. Although the relationship of magnesium with bone is poorly understood, it should not be taken lightly. Magnesium deficiency is common with poor quality diets, since its best sources are whole grains, vegetables, seeds, and nuts.

Vitamin K has only recently been recognized to be important for bone health. Vitamin K is an important cofactor for the biosynthesis of a category of proteins, including osteocalcin that are important for attracting calcium ions to the bones. These proteins are not properly synthesized in people with vitamin K deficiency. It appears that most people get adequate vitamin K, but deficiency does occur and the extra vitamin K in BoneBuilder helps assure an adequate supply.

Vitamin C is not important for bone formation, but is extremely critical for the formation and maintenance of cartilage that supports bone. Furthermore, it helps to solubilize the calcium and magnesium in BoneBuilder, making them more absorbable.

Silicon is a minor component of bone but impaired formation of bone in silicon deprived experimental animals is well documented. It appears that silicon is important for the early stages of bone growth and is a major determinant of bone mineral density in humans⁴. Only small amounts of dietary silica are needed, probably in the range of 20-50 mg/day, although the data is currently insufficient to establish any reliable guidelines.

Boron deficiency has also been shown to result in bone loss^{5 6}. The mechanism of boron action is not known, there is some evidence that boron may mimic the effects of estrogen in stimulating bone growth. Boron requirements are quite small, probably less than 5 mg/day.

Betaine HCL Calcium and magnesium must be dissolved to an ionic state for optimal absorption. Betaine HCl is an excellent acidulant and is included to help with the mineral absorption. Betaine is also an excellent source of carbon to be used in the biosynthesis of many substances in the body, including the support tissue around bone.

References

l. Albright F, etal. (1941) Postmenopausal osteoporosis; its clinical features. JAMA 116: 2465.

2. Illich JZ and Kerstetter JE. (2000) Nutrition in bone health revisited: A story beyond calcium. J. Am. Col. Nutr. 19:7150737.

3. Matkovic V and Heaney RP. (1995) Calcium balance during human growth: evidence for threshold behavior. Am. J. Clin. Nutr. 55: 992-996.

4. Jugdaohsingh Ret a!. (2003) Silicone intake is a major determinant of bone mineral density in men and premenopausal women of the Framingham offspring cohmt. Bone 32: S 192.

5. www.PDRhealth.com/boron 6. Nielsen FH, Gallagher SK, Jolmson LK, Nielsen EJ. Boron enhances and mimics some effects of estrogen therapy in postmenopausal women. J Trace Elem Exp Med. 1992; 5: 237-246.

You can purchase BoneBuilder by visiting www.EQPDI.com

Break Your Fat by Eating a Balanced Breakfast

2013-12-16T11:31:00.000-08:00

Break Your Fat by Eating a Balanced Breakfast

Do you eat breakfast on a consistent basis?
Your body needs breakfast to function properly throughout the day. It is the energy which your body uses to function throughout the day. So when you feel tired and sleepy at work it is probably not because you went to bed too late or didn't get enough sleep. Your body is using other inefficient sources for fuel creating an energy deficiency in your body.

Have you ever noticed when you do eat breakfast sometimes you are hungry for lunch sooner than normal??

This seems strange like a strange and backwards phenomena at first, if you eat breakfast you should not be hungry until later right? Well not exactly, your digestive system is made to break down foods and use the nutrients and calories for your bodies functions. So when you do not have any food to use for energy the body starts using the most readily available energy fat stores. Don't get the wrong idea if you want to lose weight starving yourself is not an option because your bodies natural adaptation to starvation is to store fat for later use so you would really be counter productive if you simply starved yourself in order to lose weight. It will back fire!!

Don't leave home without it

Starting your day with a healthy and nutritious breakfast can be the start of you and your body agreeing to help each other out. You provide quality calories for daily activity like thinking... and your body will award you with more energy throughout the day and a routine eating schedule that will decrease the need for unhealthy urges.

You have probably heard it many times before that when you eat breakfast you Break the fast, referencing the fast which occurred for the 6-8 hours you were sleeping and all the while burning calories. If you are the morning workout person try to consume something small like a cup of yogurt or a banana before you rush out to hit the early workout. Just be sure that when you get home you eat again, some fruit, a bagel or eggs and wheat toast with jam or a bowl of cereal would do the trick. Don't underestimate the power of eating a quality breakfast if you don't believe me try it everyday for 2 weeks and see the difference that it makes.

Derik Screen CSCS, MBA
www.screenfitness.com
www.EQPDI.com

Managing Gluten Intolerance and Celiac Disease

2013-12-13T14:02:00.004-08:00

Many people suffer from unexplained symptoms such as irritable bowel syndrome, gas and bloating, chronic skin problems, chronic fatigue and many other continuous or intermittent conditions with no clinical diagnosis or apparent remedy. Some of these people are experiencing what was once thought to be a rare inherited digestive disorder called celiac disease (also known as coeliac sprue or gluten intolerance). Celiac disease is still poorly understood, but it is known to be an auto-immune disease that is triggered by the presence of gluten in some people who are genetically susceptible. In the most extreme situation, children become gluten intolerant during the first two years of life and must endure a life-long avoidance of all foods containing gluten. There is some evidence that the age when gluten is introduced has some influence on the development of childhood onset celiac disease. The pathology of celiac disease is both direct and indirect. The direct pathology is a breakdown of the intestinal villi due to the apparent autoimmune response to proteins made by tissue transglutaminase from partially digested gluten. The symptoms of the direct response would include irritable bowel, bloating, and stomach pain. Indirect pathology could result from nutritional deficiencies and the consequences of chronic inflammation. These symptoms would include headache, chronic fatigue and skin eruptions. The only way to manage celiac disease is a strict avoidance of foods containing gluten, but sometimes even that may not be enough. Daily GlutenAceTM is designed to assist people who are following a strict gluten free diet by reducing the impact of food contamination with small amounts of gluten and by reducing intestinal inflammation with digestive enzymes and herbs that reduce inflammatory responses. Daily GlutenAceTM is a digestive product designed to help break down gluten peptides and reduce intestinal inflammation using the following 3 ingredients.

BioCore DPP IV™Digestive Enzyme
A group at Stanford University isolated a 33 amino acid peptide from partially digested gluten that appears to be the offensive part of gluten in celiac disease. The 33 segment was especially rich in proline, leucine, and glutamine. BioCoreDPP IVTM consists of 3 protein digesting enzymes from Aspergillus oryzae and Aspergillus melleus that have the ability to digest peptide bonds (protein linking chemical bonds) with proline and leucine.

These enzymes are capable of digesting small amounts of the gluten peptide, hopefully rendering it harmless. It has been shown that the proline-glutamine bonds are especially resistant to digestive breakdown, but that adding additional enzymes can sometimes facilitate the process. These enzymes have also been demonstrated to be able to break down tumor necrosis factor, a highly inflammatory product of immune cells.

Bromelain
Bromelain is a pineapple derived protein digesting enzyme. It is normally a crude extract containing a variety of proteolytic enzymes, many of which have anti-inflammatory properites. Bromelain has been frequently used as a general digestive aid because of its ability to digest proteins. Hale, et al. from Duke
University studied bromelain in a rat model of spontaneous ulcerative colitis in response to reports of remission of that disease in two patients who were refractory to standard treatments. The rats taking oral bromelain had significantly less severe bowel inflammation than those not taking bromelain.
Oral bromelain has also been shown to help restore normal gut function after abdominal surgery in rats8. Bromelain has not been shown to help celiac disease specifically, but indirect evidence shows that it has a good chance of reducing inflammation in the gut due to multiple causes.

Quercetin
Quercetin is one of the most important bioflavonoids in foods and is especially concentrated in green and black teas, onions, and apples. Quercetin is a potent antioxidant and anti-inflammatory agent9. The anti-inflammatory properties of
quercetin have been demonstrated in several types of cells, and shown to have valuable protective effects.

References
1. Congia M., Cucca F., Frau F. et al. (1997) A gene dosage effect of the
DQA1*0501/DQB1*0201 allelic combination influences the clinical heterogeneity
of celiac disease. Hum. Immunol. 40: 138-142.
2. Norris, J.M., Barriga, K., Taki, I. et al. (2005) Risk of celiac disease autoimmunity
and timing of gluten introduction in the diet of infants at increased
risk of disease. JAMA 293: 2343-2351.
3. De Wal Y.V., Kooy Y, Van Veelen P., et al. (2000) Coeliac disease: it takes
three to tango! Gut 46:734-737.
4. Shan L., Molberg O., Parrot I., et al. (2002) Structural basis for gluten intolerance
in celiac sprue. Science 297: 2279.
5. Hausch F., Shan L., Santiago N.A. et al. (2002) Intestinal digestive resistance
of immunodominant gliadin peptides. Am J Physiol Gastrointest Liver
Physiol 283: G996—G1003.
6. Maurer HR. (2001) Bromelain: biochemistry, pharmacology and medical
use. Cell Mol Life Sci 58: 1234—1245.
7. Hale L.P., Greer P.K., Trinh C.T. and Gottfried M.R. (2005) Treatment with
oral bromelain decreases colonic inflammation in the IL-10-deficient murine
model of inflammatory bowel disease. Clin Immunol 116: 135-142.
8. Wen S., Huang T.H., Li G.Q. et al. (2006) Bromelain improves decrease in
defecation in postoperative rats: modulation of colonic gene expression of
inducible nitric oxide synthase. Life Sci 78: 995-1002.
9. Jackson s.J.T. and Venema R.C. (2006) Quercetin inhibits eNOS, microtubule
polymerization , and mitotic progression in bovine aortic endothelial
cells. J. Nutr. 136: 1178-1184.
10. Shih C.M., Lin H., Liang Y.Cl et al. (2004) Concentration-dependent differential
effects of quercetin on rat aortic smooth muscle cells. Eur J Pharmacol.
496: 41-48.
11. Chen C.C., Chow, M.P., Huang W.C. et al. (2004) Flavonoids inhibit tumor
necrosis factor-alpha-induced up-regulation of intercellular adhesion molecule-
1 (ICAM-1) in respiratory epithelial cells through activator protein-1
and nuclear factor-kappa B: structure-activity relationships. Mol. Pharmacol.
66: 683-693.

Top 50 movies of the 21st Century

2013-06-21T06:47:00.002-07:00

Rank	Rating	Title	Year
1	8.9	The Dark Knight	2008
2	8.8	The Lord of the Rings: The Return of the King	2003
3	8.8	The Lord of the Rings: The Fellowship of the Ring	2001
4	8.7	Inception	2010
5	8.7	The Lord of the Rings: The Two Towers	2002
6	8.7	City of God	2002
7	8.5	The Pianist	2002
8	8.5	Spirited Away	2001
9	8.5	Memento	2000
10	8.4	Django Unchained	2012
11	8.4	The Dark Knight Rises	2012
12	8.4	The Intouchables	2011
13	8.4	Toy Story 3	2010
14	8.4	WALL·E	2008
15	8.4	The Departed	2006
16	8.4	The Lives of Others	2006
17	8.4	The Prestige	2006
18	8.4	Amélie	2001
19	8.4	Gladiator	2000
20	8.3	A Separation	2011
21	8.3	Inglourious Basterds	2009
22	8.3	Batman Begins	2005
23	8.3	Eternal Sunshine of the Spotless Mind	2004
24	8.3	Oldboy	2003
25	8.3	Requiem for a Dream	2000
26	8.3	Snatch.	2000
27	8.2	Up	2009
28	8.2	Gran Torino	2008
29	8.2	Pan's Labyrinth	2006
30	8.2	Downfall	2004
31	8.1	The Avengers	2012
32	8.1	Warrior	2011
33	8.1	How to Train Your Dragon	2010
34	8.1	The King's Speech	2010
35	8.1	The Secret in Their Eyes	2009
36	8.1	Mary and Max	2009
37	8.1	No Country for Old Men	2007
38	8.1	Into the Wild	2007
39	8.1	There Will Be Blood	2007
40	8.1	The Bourne Ultimatum	2007
41	8.1	Sin City	2005
42	8.1	V for Vendetta	2005
43	8.1	Hotel Rwanda	2004
44	8.1	Million Dollar Baby	2004
45	8.1	Howl's Moving Castle	2004
46	8.1	Kill Bill: Vol. 1	2003
47	8.1	Finding Nemo	2003
48	8.1	Donnie Darko	2001
49	8.1	Amores Perros	2000

10 Million dollar gift from Jerry Richardson gets his name on the stadium at UNC Charlotte

2013-06-12T10:55:00.001-07:00

UNC Charlotte will play in the FCS (Division 1-AA) as an independent in 2014 and headed to the FBS (Divison 1-A) as part of ConferenceUSA in 2015 with bowl eligibility in 2016! Thanks to Jerry Richardson's pledge to give 10 Million I'd say the program is off to a great start.

Charlotte 49ers to play in Jerry Richardson Stadium

Pack your lunch for 6 pack abs

2013-03-18T19:39:00.001-07:00

Plan your meals out for the day. Get up early enough to eat a good healthy breakfast, and early enough to pack the cooler full of healthy meals and snacks. You should pack for a mid-morning snack, lunch and a mid-afternoon snack. If you don’t you’re stuck and your fate lies in the hand of the vending machine.

Drink Plenty of Water throughout the day. Lack of water is the #1 trigger of daytime fatigue. Keep a bottle at your desk at ALL Times! Also, being dehydrated can slow down the metabolic rate, and when it comes to burning calories—this isn’t good!

When starting a nutritional plan whether it’s a 10 week / 12 week / or even a 16

week plan or longer, break your diet up into different Phases—Example:

Phase I = The first 3-4 weeks cut out all sodas
Phase II = The next 3-4 weeks cut out all sis (or only a lean cut 1-3 times a week)

Phase IV = The next 2-3 weeks cut out all compmple sugars (not counting fruit)

Phase III = The next 3-4 weeks cut out all red meatlex carbohydrates at the evening meal
except on a Saturday or Sunday night. (All breads, rice, pasta, and potatoes)

Never start a diet with all guns blazing. Work into it slowly to insure success and consistency in the program. Happy packing!

The Value Of Time

2013-03-04T18:35:00.000-08:00

One of my favorite phrases is "Time is money." I do believe that time can be the opportunity to make money but I don't believe the inverse of that statement. I feel like the older I get the more I realize how valuable time has become to me. Don't get me wrong the value of time is in essence invaluable at all times but your perception of time changes as you begin to see the sunk cost of the time past not taking the opportunity to spend your time wisely and productively. Is there really such a thing as wasted time? I don't think that you can waste time but you can surely invest time foolishly. Whatever it is you choose to do with your time is your choice and the outcome of time invested is life experience. Life experience can come in many different forms based on who, what, when, where, why, and how you invested your time. Experience molds you into who you are good, bad or indifferent. We all wish we had a "do over" but hindsight is truly 20/20. My advice is to live with no regrets, live on purpose, and to always seek the truth.

Here is an interesting excerpt about the value of time:

THE VALUE OF TIME

What is the most valuable thing on earth?

Time, because everything is acquired in time and all of man's business is conducted by time. You could have food, clothing, fabulous homes, wisdom - have all you want, but if you do not have time, it means - you have nothing.

What is the worst thing on earth for man?

The loss of time. Because by wasting time, we cannot acquire anything; we cannot have anything; by losing time, we lose everything. We even lose ourselves.

Another question: What do people value the least? And what is the most disorganized and the most squandered thing on earth?

Time. A large segment of the people live as if by guesswork, according to the accepted custom, day by day, year by year, not at all concerned about what they did with their days and years or how they lived their lives. Sometimes we mourn over the loss of some existing trifles, but we have no regrets at all, nor are we sorry, when we foolishly lose not just some petty cash, but the most precious minutes of our time.

This is why the Holy Apostle Paul cautions us against the useless waste of time and offers lawful provisions that we wisely regulate each minute of our life: "See then," says he, "that you walk circumspectly, not as fools but as the wise, redeeming the time, because the days are evil" (Eph. 5:15-16). When the Apostle says. "See then, redeem the time", with these words he wants us to understand that by time true happiness is also acquired, just as by money all things necessary for this physical life are purchased, and that consequently, the proper use of time is very similar to the use of money in good hands. A wise man will not lose a single penny foolishly; he will count exactly the entire amount which he has and will attach a special purpose for each cent. We must do exactly the same thing; and then we shall arrange our time; we must faithfully reckon with it, every hour and every minute must be determined for this or that purpose; every day must be redeemed with good deeds for our benefit and for the benefit of our neighbours. The Lord did not set aside one minute of our lives for idleness, harmful deeds, or simply to do nothing at all.

Bishop Jeremiah the Hermit

Start your exercise program by Walking

2013-03-01T10:20:00.003-08:00

It has come to my attention that some of my readers and followers are just starting out in thier journey for a Fit Life. I realize that getting started is the hardest part of reaching your fitness goals. I am a firm believer of taking baby steps. If you have the privelege and the God given ability to walk then you can be on your way to reaching your goals if you start right now!!! Let's get you moving!

WARM-UP

BE SURE TO STRETCH THE LOWER LEG ON A SLANT BOARD OR ON A STAIR-CASE FOR 30 SECONDS OR MORE AND ALSO STRETCH THE UPPER LEGS PLUS ANY AREA THAT YOU MAY FEEL HAS A TENDENCY TO BE TIGHT.

START

WALK 2 MINUTES AT A COMFORTABLE PACE

5 MINUTES: BRISKLY AT AN Rate of Perceived Exertion(RPE) OF 4 (WHICH IS EXPLAINED BELOW)

5 MINUTES: INCREASE PACE TO WALK AT AN RPE OF 5

1 MINUTES BODY WEIGHT HALF SQUATS

3-5 MINUTES INCREASE THE PACE TO AN RPE OF 6

1 MINUTE OF MODIFIED PUSH-UP OR PUSH-UP VARIATIONS

3-5 MINUTES OF A WALK AT AN RPE OF 7

1 MINUTE OF A FRONT PLANK OR “BOWES AND TOWES”

3-5 MINUTES OF A WALK AT AN RPE OF 7 OR 8

1 MINUTE OF ANY ABDOMINAL EXERCISE (MAY REST AT ANY TIME THEN CONTINUE) COOL DOWN OF 1-2 MINS AT AN RPE OF 2-3

STRETCH 5 MINUTES

RATES OF PERCEIVED EXERTION (RPE) FOR WALKERS

0 = NO EFFERT

1 = VERY – VERY WEAK

2 = VERY WEAK

3 = MODERATE PACE

4 = SOMEWHAT STRONG

5 = STRONG (YOU CAN STILL CARRY ON A CONVERSATION

6 = STRONGER

7 – 9 VERY STRONG A CHALLENGING PACE—VERY DIFFICULT TO TALK

10 = MAX EFFORT

Tracking your steps with a PEDOMETER is a great way to walking success. Dr. Roizen recommends 3,000 to 5,000 steps a day as part of a normal routine and up to 10,000 steps a day for an all out max effort day.

You can't avoid the Drive-Thru window!!

2013-02-28T19:28:00.000-08:00

Let's face it whether it's Mickey D's or Apple Bees the service these restaurants provide is not soley responsible for making the US overweight. It's up to you as an individual and as a parent to make an educated decision on what to eat, how much to eat, and how often you eat it.

Fast Food Chain Calorie List

Click to check out the nutritional info for any fast food chain you can think of.

In today’s society it is the general consensus that fast food is bad and everyone should stay away from it. So if this is true why are the drive-thrus still packed?? Well we all know why, going to get food from a fast food restaurant is simple, quick, and convenient. Basically they are a food trap, but here are a few ways to avoid that trap and if unavoidable a few tips to getting through it.

AVOIDING FAST FOOD:

1. Try to take a different route for your daily commute or errands so that you do not get the temptation. All restaurants spend millions of dollars to make signs that unconsciously signal your brain to want food and to make you feel hungry.

2. Keep healthy snacks (like fruits or nuts) with you so that if hunger strikes you have something to tide you over until you can get something healthy to eat.

3. PLAN, PLAN, PLAN! Never leave home empty handed, always pack meals and snacks so that you do not leave yourself in a bind where you are forced to grab something unhealthy to eat.

Making Healthier Choices when fast food is unavoidable:

1. Pay attention to food descriptions. Avoid anything that says crispy, fried, breaded, creamy, or basted.

2. Choose grilled items and once with vegetables (ex. Grilled chicken salad is excellent!)

3. Sip water or unsweetened tea with your meal (A large soda can have over 425 calories packed into it! Not to mention all the sugars..)

4. Stay away from sauces or fat-packed dressings. Order sandwiches without mayo and stick with fat-free dressing options. You can always ask for ketchup or mustard on the side so that you can control how much you use.

5. NEVER SUPERSIZE, supersized meals provide much more than anyone person should consume in one meal and they often include fries and a soda which you know are very unhealthy and provide no nutritional value.

6. Try to pick healthier sides such as fruit, a baked potato, or yogurt so that you stay away from the fries.

For some healthy fast food options check out the link below:

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1193

Lemon cream pie for dessert helps build muscle!!

2013-02-26T20:11:00.002-08:00

Well not actually... that was just to get your attention. Sorry for being a little deceptive, but since I now have you undivided attention I can tell you that I fell in love with an extremely delicious protein powder on today. I don't usually like trying new protein powders because very few live up to my discerning taste expectations. I could go on and on about the many other brands which I have tried but not many are noteworthy. This particular post is not to go into the scientific background of protein although I will do so at a later time. Just to get to the point because I'm short on time, a brotha has to get his sleep well I picked up a Lemon Cream Pie flavored micellar casein protein powder by Xtreme Formulations today and I had very low expectations. I really didn't recognize the brand and I typically go for a whey protein isolate for a pre workout shake. I tried it and I was blown away by the taste first and foremost it tasted exactly like lemon cream pie, it had great mixability, a smooth mouth feel, and absolutely no after taste.

I understand that not every one of my very few readers will understand the different types of protein and their different usages as it relates to their goals but I promise to follow up with more posts breaking this down for you later. If you don't know the difference between the different types of protein and just can't wait Click here and complete my evaluation and I will set up some time to explain it to you.

More sleep = More Testosterone!

2013-02-25T19:16:00.000-08:00

Didn’t sleep well this morning I woke up at 4:00 and couldn’t get back to sleep. It reminded me of an article that I read not long ago that stated that researchers from China collected blood from 531 Asian men between the ages of 29 to 70. The researchers found that the less men slept, the lower their serum testosterone levels would be. In this study there was a direct correlation between sleep and testosterone levels and was independent of age, exercise intensity and total body fat.

Sleep helps balance testosterone levels

In an earlier study, it was reported that men who slept between 4 and 6 hours had lower testosterone levels than men who slept more than 8 hours. In a more resent study, the relationship between sleep loss and testosterone levels was lower in men who slept between
4 and 6 hours, compared to men who slept more than 6 hours. This helps prove that men who sleep less than 6 hours a night have lower testosterone levels compared to those who slept more than 6 hours each night.

I’ve had clients ask me if they should wake up in the middle of each night to take their “branch chain amino acids”. And of course the answer was and always will be NO! Not if it’s going to interrupt your sleep pattern for that night. So men, nothing will ever be as important in keeping the testosterone up (no matter what the age) than sleep and good old fashion weight training----and as you know--- they have supplements for that also!

References:
Goh VHH, Tong TYY, Mok HPP, Said B., Interactions among age, adiposity, bodyweight, lifestyle factors and sex steroid hormones in healthy Asian men. Asian J. Androl 2007 9:611-621

Harrison Y. , Home JA. Should we be getting more Sleep? 1995 18(10) 901-907