Category: Fitness

It’s no secret that alcohol consumption can have negative consequences on our health. But did you know that it can also impact hormone levels?

Alcoholic beverages contain not only alcohol but also numerous other substances.

Plants used to produce alcoholic beverages contain phytoestrogens.

Phytoestrogens are estrogen-like compounds derived from plants which are structurally similar to estradiol.

These compounds include isoflavones, stilbene, coumestan and lignan.

The primary function of estrogen is the development of female secondary sexual characteristics in women which include breasts, uterine lining, regulation of the menstrual cycle, etc.

Men also have female hormones. However, the levels in men are lower than that of females. 

Apart from this, estrogen also helps in maintaining cognitive health, bone health, the function of the cardiovascular system, and other essential bodily processes.

Why does alcohol impact estrogen levels?

The liver is responsible for breaking down alcohol, and during this process, it also metabolizes estrogen.

Estrogen is then excreted through the bile into the intestine, and finally eliminated in the stool.

However, when someone consumes alcohol heavily, the liver becomes damaged and is less able to do its job properly. This can lead to a build-up of estrogen in the body, and higher levels of the hormone in the blood.

Alcohol and estrogen are two important factors in the development of many diseases and disorders in males

Although they are often thought of as separate entities, they actually interact with each other in many ways.

Heavy alcohol consumption can increase estrogen levels in men, which can lead to a variety of problems. For one, high estrogen levels can cause men to develop breasts, a condition known as gynecomastia. In addition, high estrogen levels can also lead to testicular shrinkage and infertility.

Additionally, alcohol consumption can interfere with the body’s ability to produce testosterone.

Testosterone is the hormone that helps to maintain muscle mass, bone density, and sex drive.

Low testosterone levels can cause a variety of problems, such as fatigue, depression, and erectile dysfunction.

Studies have proven that men with alcoholic cirrhosis often show testicular failure and symptoms of feminization have suggested that alcoholic beverages may contain biologically active phytoestrogens.

Biochemical analyses have identified several phytoestrogens in beer and wine.

Estrogen exerts its effects by entering its target cells where they bind to receptors in the fluid that fills the cells.

This complex then moves into the nucleus of the cell.

Additionally, alcoholic consumption significantly increases the area under the concentration curve of prolactin and decreases oxytocin.

Drinking alcohol, especially beer, will produce elevated levels of prolactin. Increased prolactin will typically inhibit the pulsatile release of gonadotrophins in men which interferes with spermatogenesis leading to decreased sperm production and infertility.

So men, stay away from alcohol!

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Keto diet is an increasingly popular type of nutrition plan that focuses on dramatically reducing the intake of carbohydrates while increasing the consumption of healthy fats. 

This type of diet has been purported to have numerous health benefits, including weight loss, improved mental clarity, increased energy levels and a decreased risk of certain diseases. 

However, it is important to note that not all diets are created equal and there is still a great deal of research needed to understand the full effects of following a keto diet. 

One area of particular interest is whether or not the keto diet is beneficial for people with diabetes.

The relationship between diabetes and the keto diet has been a topic of debate among healthcare professionals for many years. 

It is generally accepted that the keto diet can be beneficial for individuals who have pre-diabetes or Type 2 diabetes, but the picture is less clear when it comes to those who have Type 1 diabetes. 

The main concern is that the low-carbohydrate nature of the diet could make it difficult for individuals with Type 1 diabetes to regulate their blood sugar levels effectively.

In order to explore this further, a number of studies have been conducted to assess the effects of the keto diet on individuals with diabetes. 

In a study published in the journal Diabetes Therapy, researchers looked at the effects of the keto diet on patients with Type 1 and Type 2 diabetes. 

They found that after one year of following the diet, both groups experienced significant weight loss, improved glycemic control and a decrease in insulin resistance. 

Additionally, those with Type 1 diabetes showed improved insulin sensitivity and a decrease in total cholesterol.

A more recent study published in the British Journal of Nutrition found that the keto diet significantly improved metabolic control in the participants, with an average reduction in fasting glucose levels of up to 40%. 

These results suggest that the keto diet may indeed be effective for managing diabetes. 

However, it is important to point out that more research is needed to fully understand the effects of long-term use of the keto diet on people with diabetes. 

Furthermore, individuals who decide to follow the keto diet should do so under the guidance of a qualified healthcare professional.

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When it comes to achieving muscle growth via weightlifting, there is much debate over whether high repetition training or low repetition training is the most effective method. 

Understanding the differences between the two approaches can help inform which one may be best for an individual’s goals. 

High repetition training (HRT) is defined as a weightlifting approach which requires repetitions of 10 or more per set. 

This type of training places focus on muscular endurance, leading to an increase in the size and strength of slow-twitch muscle fibers. 

While HRT does not result in large amounts of strength gains, it can help build muscle mass and reduce fat more effectively than low repetition training. 

Low repetition training (LRT), on the other hand, is typically characterized by sets with 6 repetitions or less. 

This approach to weightlifting focuses on powerful, explosive movements that primarily target fast-twitch muscle fibers. 

LRT is the classic form of powerlifting and it offers greater increases in strength and muscle mass than HRT.

In order to decide which approach will be most beneficial for your personal fitness goals, it is important to consider various scientific evidence and studies. 

One study, published in the Journal of Strength and Conditioning Research in 2014, found that 10 weeks of either HRT or LRT resulted in similar levels of muscle size and strength gains. 

However, the participants who used HRT had a greater reduction in body fat when compared to those who used LRT. 

This suggests that HRT might be more beneficial for those looking to burn fat, while LRT could offer better results in terms of building muscle mass. 

Similarly, a 2017 study conducted by the American Council on Exercise found that 8 weeks of HRT was just as effective as the same period of LRT in terms of muscle size and strength gains. 

Notably, the participants in the HRT group also lost more fat than the LRT group, indicating that HRT is superior in terms of fat reduction. 

On the other hand, a 2016 study published in the European Journal of Applied Physiology concluded that, while 8 weeks of HRT improved muscular endurance, this was not the case for LRT. 

The researchers attributed this to the fact that the LRT group was performing more intense sets, with heavier weights. This could mean that, if a person’s primary goal is increasing their strength, LRT might be the better choice. 

So, why does HRT appear to be more effective for building muscle? One possibility is that by performing more repetitions, your muscles receive more “time under tension”. This means that they spend longer periods of time under strain, which can help to stimulate greater muscle growth over time. 

Furthermore, studies have shown that HRT can lead to greater stimulation of the muscles’ energy-producing systems than LRT. This can lead to improved endurance and greater muscle growth over time

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Soreness is a feeling of discomfort that is often associated with physical activity, such as lifting weights or engaging in other forms of exercise. 

While soreness can be an uncomfortable feeling, it is also often seen as an indicator of muscle growth. 

So, is soreness a good indicator of muscle growth? 

The answer to this question is both yes and no. 

On the one hand, soreness can be an indicator of muscle growth because when muscles are worked, small tears occur in the muscle fibers. 

As these muscle fibers heal, they become larger and stronger, resulting in muscle growth. 

So, when a person experiences soreness, this could indicate that their muscles have been successfully worked and that muscle growth has begun. 

On the other hand, however, soreness is not always an indication of muscle growth. In fact, if a person is overtraining, they may experience soreness without any corresponding increase in muscle size. 

This is because overtraining results in the body not having enough time to repair and grow muscle tissue between workouts, making it difficult for muscle growth to occur. 

Additionally, a person may experience soreness from working muscles that have already grown and are simply not used to being pushed beyond their current capabilities. 

In addition to not always being a surefire indicator of muscle growth, soreness can also be a sign of injury. 

When muscles are pushed too far or too hard, it can lead to micro-tears and trauma to the muscle fibers. 

While these micro-tears and traumas can eventually result in increased muscle size and strength, if the damage is too extreme, it can lead to injury, rather than muscle growth. 

This is why it is important for people to listen to their bodies and be aware of their limits in order to avoid injuries. 

Overall, while soreness can sometimes be a good indicator of muscle growth, it is not always the case. 

In order to assess if muscle growth is occurring, it is important to track one’s progress, such as through measuring body weight and circumference, or taking photos of oneself on a regular basis. 

Additionally, if a person is feeling unusually sore after a workout, it is important to take a break and give the body time to recover. 

In conclusion, while soreness can sometimes be a good indicator of muscle growth, it is not always the case. It is important to pay attention to one’s body and track progress

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You’re exercising, you’re on the right nutrition programme and you’ve lost a bunch of weight over the last few months. 

But what do you do when the scale hasn’t moved for a very long time?

Your body goes in a survival mode. It does not really want you to lose weight—when you cut back on calories for too long 

Your body will then make you feel hungry because it thinks something is wrong and wants you to gain that weight back trying to preserve as much energy as possible 

Some other common reasons behind a weight-loss plateau may be gut imbalances, hormonal imbalances, immune dysregulation, inflammation, nutritional deficiencies, or under-recovery.

But don’t let this get you down! 

Here are some tips that may help you break through a weight-loss plateau. 

Make sure you’re really sticking to your diet. It’s easy to slip up here and there, but those small slips can add up and make a big difference in your weight-loss progress. 

If you find yourself slipping, take a step back and re-evaluate your diet to make sure it’s something you can really stick to long-term.

Crank up your exercise intensity. If you’re not seeing results from your current exercise routine, it may be time to increase the intensity. 

This doesn’t necessarily mean working out for longer periods of time, but rather working out more intensely. 

Adding more cardio or strength training to your routine can help you burn more calories and fat.

Change up your exercises. If you’ve been doing the same exercises for a while, your body may have adapted to them and they may no longer be as effective. 

Mixing up your routine can help you see results again.

Make sure you’re getting enough sleep. Sleep is important for overall health, but it can also impact your weight. 

Lack of sleep can lead to increased hunger and cravings, as well as decreased motivation to exercise. Try to aim for 7-8 hours of sleep per night.

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Hypertrophy is the increase in muscle size due to the enlargement of the cells that make up the muscle tissue. 

To achieve this, you must subject your muscles to stress, which forces them to adapt and grow. 

The best way to do this is through resistance training, using weights that are heavy enough to challenge your muscles and force them to grow.

Training for muscle hypertrophy requires a well-designed workout routine that targets all of the major muscle groups. 

Each session should include a mix of compound exercises that work multiple muscle groups simultaneously, as well as isolation exercises that focus on a single muscle group. 

Sets should be kept relatively short, with rest periods of 30-60 seconds between sets.

The number of reps you perform per set will also play a role in determining the results you see. 

The amount of training intensity you need for muscle growth depends on a variety of factors, including your age, experience level, genetics, and recovery ability. 

If you’re new to lifting, you’ll likely need to start with lower intensities and gradually work your way up. 

Older lifters or those with more experience may be able to handle higher intensities from the start. 

And those with good genetics and recovery abilities may be able to get away with even more intensity.

But as a general rule, most people will need to train at an intensity of 60-80% of their 1RM (one-repetition max) to stimulate muscle growth. 

This means lifting weights that are heavy enough to fatigue your muscles within 6-12 reps. 

Training any lighter than this won’t be intense enough to trigger muscle growth, and training any heavier can actually lead to decreases in muscle size and strength.

So if you’re looking to build muscle, make sure you’re training with enough intensity. 

Lifting weights that are too light won’t do the trick, but lifting weights that are too heavy can actually be counterproductive. 

Find that sweet spot of intensity that allows you to stimulate muscle growth without overtraining or injuring yourself, and you’ll be on your way to making gains!

Parallel to this, make sure you’re eating enough calories to support muscle growth. 

A diet that’s high in protein and calories is essential for gaining size. Without adequate calories, your body will simply break down muscle tissue for energy, which will lead to reduced gains!

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There are a lot of myths out there about how to gain muscle. 

Some people believe that you have to lift heavy weights to gain muscle, others believe that you need to drink whey protein and a lot of protein, and still others believe that you have to take steroids to gain muscle. 

The truth is, none of these things is necessary to gain muscle. You can gain muscle by lifting lighter weights and doing more repetitions, by eating a moderate amount of protein, and by taking advantage of your body’s natural ability to build muscle.

One of the biggest myths about gaining muscle is that you have to lift very heavy weights. 

Apart from the fact that you need to progressively overload while training, you can gain muscle by lifting lighter weights and doing more repetitions. 

This is because your muscles will adapt to the demands you place on them. If you always lift heavy weights, your muscles will become accustomed to this and will no longer grow. 

However, if you mix things up and lift lighter weights sometimes, your muscles will be forced to adapt and will grow.

Another myth about gaining muscle is that you need to eat a lot of protein. While protein is important for muscle growth, you don’t need to eat as much as you might think. 

A moderate amount of protein is all that’s necessary for muscle growth. Eat too much protein and your body will simply store it as fat if your caloric intake surpasses your maintenance calories 

Another myth is that you need to drink whey protein which will magically help you gain muscle.

The basics of muscle gain are to eat in a caloric surplus with the right amount of protein, carbs and fats for your body type.

Finally, some people believe that you need to take steroids to gain muscle. Steroids can help you gain muscle, but they come with a whole host of health risks as well

Just take advantage of your body’s natural ability to build muscle and you’ll see the result.

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If you’re a beginner who is just getting started on a muscle-building plan, everything can seem very intimidating. 

Luckily for you, if you’re equipped with some basic knowledge, you’ll be in the perfect position to get going. Here are a few pointers to get started! 

Eating enough high-quality protein is essential for building muscle. Aim to consume 0.7–1 gram of protein per pound (1.6–2.2 g/kg) of body weight per day to support muscle growth. Protein is critical when it comes to muscle growth, muscle repair and muscle protein synthesis

Next, gradually increasing your training volume (the number of sets and reps you do) is one of the best ways to keep making progress in the gym. Progressively overloading gradually is critical to building more muscle mass.

Moreover, intense workouts stimulate muscle growth and make the most of your time in the gym. Aim to lift the heaviest weight you can for each exercise. Try training to failure in your last set.

One more tip to stimulate overall muscle growth and strength is to include compound exercises. These movements involve multiple muscle groups and are more efficient than isolation exercises. Examples include squats, deadlifts, cleans, and presses.

Your body releases growth hormones while you sleep, which are essential for muscle growth. Aim to get 7–8 hours of sleep per night. 

Remember, taking breaks between workouts allows your body to rest and recover between workouts. Allow at least 48 hours between workouts focusing on the same muscle group. 

Incorporate new exercises and training techniques into your workouts regularly to keep making progress and avoid boredom. 

Last but not least tracking your progress will help you stay motivated and ensure that you’re making progress in the gym. Take photos, use a training journal, or track your workouts using an app.

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Mitochondria are essential for the vital process of cellular energy production. Studies and evidence suggests mitochondria are key players in aging and the development of chronic disease.

Alterations in energy metabolism affect crucial homeostatic processes, such as ATP production, the generation of reactive oxygen species, and the release of factors associated with metabolic abnormalities.

Your mitochondrial health may be compromised by oxidative stress (cellular damage). This can be caused by external influences (pollution, stress, chemicals in the environment, alcohol etc).

 Cellular damage can also occur as part of the natural process of energy production. Therefore, the mitochondria require a diet rich in antioxidants. 

You can support your mitochondria by eating plenty of protein. This include meat, fish, nuts, seeds, beans/ lentils, eggs, etc

These foods support amino acids like glutathione which protect the mitochondria.

Alpha lipoic acid and Coenzyme Q10, both help with energy, protect the mitochondria and support mitochondrial ‘biogenesis’. Mitochondrial biogenesis is the process by which cells increase mitochondrial numbers.

What are the natural sources of alpha lipoic acid and coenzyme Q10?

Alpha-lipoic acid can be eaten in foods, such as red meat, carrots, beets, spinach, broccoli, and potatoes. It is also available in supplements. Because alpha-lipoic acid seems to work like an antioxidant, it might provide protection to the mitochondria and also be helpful in certain liver diseases.

Coenzyme Q10 (most often referred to as CoQ10) is a fat-soluble compound that your body makes naturally and stores in the mitochondria of your cells. In particular, it stores CoQ10 in vital organs, such as the heart, lungs, and liver. It creates energy within your cells and functions as an antioxidant, protecting your cells from free radical damage that can lead to serious diseases. Free radicals are highly reactive molecules containing oxygen in the body.

While many people’s bodies make all the CoQ10 they need, some don’t. The whole body content is between 500 and 1,500 milligrams, and it decreases with age.

You can also find CoQ10 in many foods, but dietary sources have much less than supplements. Some foods with CoQ10 include organ meats, fatty fish, meat, soybeans, vegetables, nuts and seeds.

To support your mitochondrial health, make sure to include some healthy fats which act like ‘’fuel’’ to the mitochondria. Oily Fish, Avocados, Coconut oil, Olive oil, Flaxseed Oil

Healthy fats also protect the mitochondria by providing anti-inflammatory support.

Supporting the mitochondria with what it needs is just as important as removing factors which block its function. This is where cleaning up a diet and removing unnecessary toxins is essential. Supporting the health of the gut is also part of this as this, in turn, supports the immune system and healthy management of inflammation. 

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