Health
How To Get Natural Sleep And Stay Asleep
Sleep disorders are among the most common neurophysiological problems in the United States today. The American Centers for Disease Control and Prevention estimate that roughly 70 million Americans (i.e. just under a third of the population) struggle with a chronic sleep disorder. There are many different types of sleep disorders, including insomnia, sleep apnea, restless legs syndrome (RLS) and narcolepsy. Any of these conditions can be caused by medical conditions, medications, past trauma, mental health problems or even more complex factors like heritability or substance abuse (1) (2). Common Sleep Issues Their impact on healthy physiological functions aside, sleep disorders also come with a range of indirect negative effects. They can lead to daytime sleepiness, for instance, which can interfere with work, school or other activities. This can not only impact productivity and work performance; in worse cases or if left untreated for long periods of time, sleep disorders can significantly increase the risk of workplace accidents or injuries. The two most common forms of treatment for chronic and intermittent sleep disorders are counseling and medication. However, countless individuals across the country report impressive rates of success in the use of natural sleep aid supplements without further intervention. In this post, we go over the single most important tip to help you ensure you’re getting nothing but quality sleep supplements, with the best chance of restoring healthy sleep patterns and little to no risk of side effects. Why You Should Go For Natural Sleep There are many benefits to using natural sleep aids as opposed to over-the-counter or prescription medications. Natural sleep aids are typically safer and more effective in that they promote and normalize sleep/wake cycles over time, instead of altering brain chemistry for the amount of time an active drug compound has built up effective levels in the brain. Because they’re organically derived, natural sleep aid supplements have fewer side effects than their synthetic and chemical counterparts. Some of the most commonly-prescribed drugs for sleep disorders (e.g. triazolam, zaleplon, temazepam) have gained some notoriety over the years for the side effects they can produce, most notable of which include lack of coordination, vision loss and persistent sensations of intense tingling on the skin. Natural sleep aids are often more affordable and accessible than over-the-counter drugs. This is primarily because they’re made from ingredients that can often be sourced at local farms, dispensaries or even grocery stores. And thanks to advances in technology and manufacturing, these products are now available to everyone at a fraction of the cost of prescription medications. Examples of Quality Natural Sleep Aid Supplements Natural sleep aids can be found online as well as at brick-and-mortar health shops, dispensaries or even grocery stores. It’s worth noting that the market is crowded with all kinds of products, and browsing can become quite overwhelming for newer shoppers. To close out the post, we list examples of safe and effective sleep aids that reliably provide relief for anything from restless legs syndrome to garden-variety insomnia. ⦁ Melatonin: Melatonin is a hormone that helps regulate sleep. The body produces melatonin naturally, and it is available as a supplement. Melatonin supplements can help people who have difficulty sleeping due to shift work, jet lag, or other reasons. ⦁ Herbal Supplements: There are a number of different herbs that can be taken in supplement form to help promote better sleep. Some of the most commonly used sleep-promoting herbs include valerian, chamomile, and lemon balm. ⦁ Ashwagandha: Using ashwagandha for sleep is becoming increasingly more common. This is due to recent research showing that ashwagandha can improve sleep quality, leading to a better night of sleep. ⦁ Essential Oils: Certain essential oils can be used to treat sleep disorders, thanks to their large concentration of soporific terpenes like linalool. Some of the most effective essential oils for sleep include: Lavender oil is one of the most popular and effective essential oils for sleep. It is known for its calming and relaxing properties, which can help to promote restful sleep. Bergamot oil is another popular essential oil for sleep. It has a refreshing, citrusy scent that can help to promote relaxation and reduce stress. Ylang-ylang oil is an exotic, floral-scented essential oil that is known for its calming and sedative properties. It can help to promote restful sleep. ⦁ Plant Extracts: Select plant extracts provide a comprehensive, multi-component approach to relieving sleep dysfunction. Passiflora extract, for instance, has been used for centuries to treat insomnia and other sleep problems. The active ingredients in passiflora extract include flavonoids, alkaloids, and saponins. These compounds work together to promote relaxation and improve sleep quality. Melatonin Alternatives There are non-prescription alternatives to melatonin, though many of them are not as scientifically proven to be effective as melatonin has been. Valerian root: This herb has been used for centuries to help with sleep and anxiety. It may work by increasing the amount of a chemical called gamma-aminobutyric acid (GABA) in the brain, which can help promote relaxation. Chamomile: Chamomile tea is a popular natural remedy for insomnia and other sleep problems. It is thought to work by decreasing anxiety and promoting relaxation. Lemon balm: This herb has been shown to have a calming effect and may be helpful for improving sleep. L-theanine: This amino acid, which is found in tea, has been shown to have a calming effect and may help improve sleep quality. 5-HTP: This supplement is a precursor to serotonin, a neurotransmitter that plays a role in sleep. Some studies have found that taking 5-HTP can help improve sleep quality. ✔️ References 1. https://www.cdc.gov/sleep/about_sleep/index.html 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1978319/
Learn moreLow Testosterone Symptoms And Treatment
Testosterone is one of over 70 hormones in the human body that regulates critical bodily functions. To make testosterone in the body, Gonadotropin-releasing hormone is secreted and sent to the pituitary gland, signaling to the brain that it’s time to create more testosterone. Testosterone is produced in the testicles, and enters the bloodstream. From there it travels throughout the body to testosterone receptor cells for binding (1). How much does hCH increase testosterone Human chorionic gonadotropin, or hCG, is a sex hormone that exists in both men and women. In men hCG stimulates the testicles, causing them to produce testosterone and sperm. While hCG does occur naturally, some men choose to use exogenous hCG via injectable solution. This extra hCG can further stimulate the testicles, increasing their size, and cause greater production of testosterone. Men taking testosterone replacement therapy often use injectable hCG to keep their testiscles active, when the TRT would have previously caused their testicles to become dormant (2). Though hCG is safe, as it’s naturally occurring in humans, some people do have side effects with increasing their natural hCG levels. Sleep issues - Trouble falling or staying asleep Gynecomastia -The growth of male breast tissue under the nipples Stomach pain -Trouble digesting food Redness or swelling at injection site -Could just be irritation, not an infection Like all important medical decisions, talk to your doctor to decide if hCG, testosterone, or other hormone related treatments are right for you. Ashwagandha for Low Testosterone A growing body of research underscores the potential of Ashwagandha to positively impact testosterone levels. Notable studies reveal that supplementation with Ashwagandha can lead to significant hormonal improvements: A pivotal study published in the "Evidence-Based Complementary and Alternative Medicine" journal highlighted the benefits of Ashwagandha supplementation in overweight men aged 40-70. After eight weeks of consistent use, participants experienced a marked increase in testosterone levels compared to those receiving a placebo. This finding suggests that Ashwagandha supports the endocrine system, helping to harmonize hormone levels, including testosterone. Further evidence comes from a 2022 HSR scientific study, which showed that Ashwagandha root extract supplementation was linked to a statistically significant rise in serum testosterone levels. The research detailed a notable mean difference in serum testosterone levels, emphasizing the herb's efficacy in boosting this critical hormone. Ashwagandha's impact extends beyond merely elevating testosterone levels. It contributes to overall hormonal balance by: Improving Stress Response: By mitigating the body's stress response, Ashwagandha can indirectly foster an environment conducive to hormonal health, including the stabilization of testosterone levels. Enhancing Sleep Quality: Good quality sleep is intrinsically linked to hormonal balance. Ashwagandha's potential to improve sleep can further contribute to the regulation and increase of testosterone levels. Does low testosterone cause weight gain Fat cells in the human body behave like organs, in that they secrete chemicals, send signals, and influence other parts of your body. Fat cells produce an enzyme called aromatase that converts testosterone to estrogen. An imbalance in testosterone and estrogen levels has the potential to increase body fat. The low testosterone caused by excess body fat can cause a cycle of low testosterone. Increased body fat percent interferes with the body’s ability to produce and effectively utilize testosterone, further lowering your already decreased and ineffective levels of testosterone (3). There are some methods to combat the effects of high body fat and low testosterone. Weight lifting and resistance training -Gaining muscle mass increases metabolism, causing food to be more efficiently digested and converted to useful nutrients, build muscle, and energy. Sleep after training -Sleep is the time that muscle building actually takes place. With just weight lifting alone, muscle is being broken down. Without quality sleep your body doesn’t have the time to rebuild those broken down muscles. Testosterone replacement therapy -As men age their testosterone levels will naturally decrease. TRT can combat these negative effects, as the body’s natural testosterone production is replaced with exogenous testosterone injections. Low testosterone headaches A known but lesser talked about symptom of low testosterone is headaches. One main culprit of low testosterone related headaches is constricted blood vessels in the brain. Increasing testosterone levels can improve blood flow (everywhere, not just the brain) causing the blood vessels in the brain to widen, making it less likely to have headaches (4). Some other potential positive effects are: An increased level of serotonin in the brain - Serotonin is a neurotransmitter that is responsible for information communications across the brain. Improving this system would result in a lesser chance of headaches. Cortical Spreading Depression - CSD is an interference in communication and electrical activity in the brain. Reducing CSD can limit the frequency and severity of headaches. Better sleep - A more natural level of free testosterone, versus low levels, allows people to get better sleep, which helps muscles, brain, and the rest of the body to more effectively recover. A better rested body and mind means a lower likelihood of headaches. Low testosterone beard growth Testosterone levels are known to be related to the ability for a man to grow facial hair, and how much facial hair he grows. There have been very few studies on the effects of testosterone and how it relates to facial hair growth, but the studies that exists showed a positive correlation between higher testosterone levels, and facial hair growth. One study in 2007 had young men use testosterone gel (which is becoming less common with advancements made in injectable testosterone) applied directly to their beard region. The results showed increased hair growth in the regions applied in the testosterone group vs the control group that used a placebo (5). Low testosterone during puberty During puberty, boys experience a thirty-times increase in testosterone production levels. This increase is often linked to changes in mood and behavior in adolescence such as aggression, an increase in risk taking, depression, other mood issues, and more prominent acne. These changes are common, and though normal, need to be monitored. A boy with low testosterone will experience symptoms that seem to be the opposite of what was listed above (6). A low testosterone boy may see: Growth issues - Testosterone and other hormones play a role in muscle growth, so if a boy isn’t growing like his peers he may be experiencing low testosterone. Lower interest in sports - The desire for physical activity is partially driven by testosterone. Boys not interested in physical activity, sports, or other active energy outlets could have a testosterone issue. Reduced sex drive - Testosterone, among other hormones, are a key factor in sex drive. A boy going through puberty is expected to have interest in sexual partners. If this isn’t the case they may need to have a blood test for low testosterone, or other hormonal issues. Treatments to increase testosterone Sometimes the solutions for the symptoms of low testosterone listed above can be natural and simple things like an improved diet, better sleep schedule, higher sleep quality, and other actions in your control. Unfortunately sometimes a hormonal imbalance is out of your control. If you’ve had a great diet, exercise regularly, and get quality sleep, and are still experiencing symptoms of low testosterone, it may be time to talk to a doctor and get a blood test. In analyzing hormones and other details of a blood test a doctor can determine if supplemental testosterone treatments, or even testosterone replacement therapy is right for you. ✔️ References 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4584104/ 2. https://pubmed.ncbi.nlm.nih.gov/870313/ 3. https://pubmed.ncbi.nlm.nih.gov/16390747/ 4. https://www.fda.gov/drugs/drug-safety-and-availability/fda-drug-safety-communication-fda-cautions-about-using-testosterone-products-low-testosterone-due 5. https://pubmed.ncbi.nlm.nih.gov/17852629/ 6. https://pubmed.ncbi.nlm.nih.gov/25151053/ 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9297375/
Learn more5 Reasons Why Exercise Is Important
It is no secret that exercise can help you to live a healthier, more fulfilled life. In fact, routine physical activity is one of the best things you can do for your overall health and wellness. The best part is that anyone can reap the benefits of exercise, including people of all ages, sizes, and abilities. The benefits of exercise can decrease your risk of disease, improve your mood and cognition, better your quality of sleep, and strengthen your muscles and bones. These top 5 reasons why exercise is important for your health should motivate you to improve your daily habits! Post Workout Feeling The benefits of exercise extend beyond just the physical, as engaging in physical activity can also have profound effects on your mental health. Not only can exercise enhance your mood immediately after completing physical activity, but it can also reduce your long-term risk of mood disorders such as depression. One study randomized sedentary adults to receive either regular exercise, antidepressants, or placebo. After four months, participants in the exercise and antidepressant groups had similar rates of remission, suggesting that exercise can be just as effective as medication for certain mental illnesses. This phenomenon does not just apply to those with mental illness, either. Anyone can experience the proven mental benefits of exercise, thus helping individuals to live happier and more fulfilled lives (1). Testosterone levels can also increase for a short period of time during exercise such as weightlifting. Consistent strength training can help to elevate and sustain these testosterone levels over time. Increased testosterone can also help to improve your mood (3). Improve Heart Health The two leading causes of death in the United State are heart disease and stroke. Luckily, there are various lifestyle modifications that can help to decrease your risk of heart problems, one being exercise. Engaging in a minimum of 150 minutes of moderate exercise each week can significantly lower your risk of developing certain cardiovascular diseases, such as stroke and high blood pressure. It can also help to reduce your risk for other kinds of diseases, such as type II diabetes and some cancers (2). Better Sleep Quality Recent studies demonstrate that exercise can have beneficial effects on your sleep quality. Specifically, exercise can lessen insomnia symptoms and reduce complaints associated with sleep. In studies where patients were given either regular aerobic exercise or sleeping medication, both the exercise and sleeping pills groups had similar sleep outcomes. If you struggle with sleep, physical activity can help you to fall asleep quicker and better your overall quality of sleep. There is some debate, however, as to what time of day is best to exercise to positively influence sleep patterns. Some experts recommend against exercising too late in the day as this may end up keeping you up at night (4). Strengthened Muscles and Joints With normal aging, certain parts of our bodies may not work as they used to. Therefore, it is important to protect these parts of the body, such as your muscles, joints, and bones. By keeping active, you can improve the health of your physical body. For example, lifting weights can help you to increase your muscle strength and mass, keeping you strong. One of the main benefits of building muscle mass as you age is increasing bone density. Like many things in the human body, bone density tends to decline as we age. Weight lifting to maintain muscle mass and strength will improve the density of bones, as well as the connections between muscles and bones. This results in improved resistance to injury in daily life and exercise. Better Results From Preworkout Preworkout and caffeine aren't a magical cure for fatigue and general tired feelings. Eventually, without proper sleep and exercise, they will lose their effects. Regular exercise and a high quality diet will keep your body in top shape, allowing for your body to most efficiently use all of the great energy boosting nutrients found in preworkout and energy boost supplements. This principal goes for other supplements as well. If you're taking a multivitamin, your body can more effectively make use of the nutrients and vitamins if your muscles, organs, and body in general are in healthy shape. ✔️ References 1. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm 2. https://www.apa.org/monitor/2011/12/exercise 3. https://www.urologyofva.net/articles/category/health-and-fitness/4664123/08/12/2020/does-weight-training-increase-testosterone 4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
Learn moreHow Much Caffeine is in Espresso, Monster, and Caffeine Pills?
The Short Answer. One ounce of Espresso contains about 70mg caffeine The average Monster Energy Drink contains 160mg caffeine Most caffeine Pills contain around 200mg caffeine How Much Caffeine is in a Shot of Espresso To know how much caffeine is in espresso, let’s first take a look at coffee. The average 12oz cup of coffee has about 120mg of caffeine. So what makes espresso different? The method of making espresso involves shooting pressurized, boiling water through contained coffee bean grounds. The grounds of espresso are usually ground much finer than they would be for drip or French press coffee. The fine grind allows more surface area of the coffee beans to be impacted by the water. Couple that with the added pressure in espresso making, and the result is a much more concentrated form of coffee. One ounce of espresso contains around 70mg of caffeine (1). Espresso being more concentrated, and the fact that people generally sip a coffee, but instead quickly consume espresso, means that most people will feel the effects of 70mg caffeine in espresso sooner and more intensely than they would the 100mg caffeine from a sipped cup of coffee. How Much Caffeine Does Monster Have Energy drinks have many advantages and disadvantages compared to other forms of caffeine ingestion, but one of the main advantages is the ability to provide a high dose of caffeine with a great taste. The average 16oz Monster Energy Drink contains 160mg of caffeine, so roughly as much as a 16oz coffee. Monster makes both sugar sweetened, and sugar-free, which should be considered if you’re maintaining a diet. Monster also makes higher caffeine versions that contain 200+ mg of caffeine. That puts them in the caffeine range of pre-workout and energy drink supplements like Energy Boost. Monster even makes a 300mg caffeine coffee version of their energy drink (2). This much caffeine should only be consumed by those that have a good handle on their caffeine tolerance, and don’t have any underlying health or heart conditions. Why Doesn't Caffeine Give Me Energy Prolonged use of caffeine, like many other drugs, will eventually cause your body to build a resistance to the drug. If you use caffeine multiple times per day, or are using extremely high amounts of caffeine, you will need more and more caffeine to get the same effects that you previously had. Going on a caffeine tolerance break can solve this issue (3). Most people find that taking 2 weeks off of caffeine will return them to their previous state. For more regular users, they may need a longer break. Quitting caffeine, even temporarily, can be difficult, and cause fatigue and headaches. If you’re experiencing negative symptoms from stopping cold turkey you can try gradually reducing your daily caffeine dose until it reaches zero. It might not feel like it at first, but you can still build muscle just as effectively without caffeine. How Much Caffeine While Pregnant Unfortunately there have been proven negative effects on babies of mothers that used caffeine while pregnant. A scientific study in 2021 found that even moderate amounts of caffeine can have negative results: Pregnant women who consumed the caffeine equivalent of as little as half a cup of coffee a day on average had slightly smaller babies than pregnant women who did not consume caffeinated beverages, according to a study by researchers at the National Institutes of Health. The researchers found corresponding reductions in size and lean body mass for infants whose mothers consumed below the 200 milligrams of caffeine per day — about two cups of coffee — believed to increase risks to the fetus. Smaller birth size can place infants at higher risk of obesity, heart disease and diabetes later in life (4). The researcher leading the study said, “Until we learn more, our results suggest it might be prudent to limit or forego caffeine-containing beverages during pregnancy. It’s also a good idea for women to consult their physicians about caffeine consumption during pregnancy.” On top of negative effects to the baby after birth, caffeine is also linked to an increase in miscarriages (5). “According to a 2015 meta-analysis, the risk of miscarriage rose by 19% for every increase of 150 mg per day of caffeine and by 8% for every increase of two cups of coffee per day.” Do Pre Workouts Cause Erectile Dysfunction Erectile dysfunction (ED) is the inability to get and keep an erection firm enough for sex. Caffeine intake alone is not associated with erectile dysfunction and therefore the caffeine content contained within pre workout supplements cannot cause erectile dysfunction. While pre workouts do not cause erectile dysfunction, you should always check the label on any pre workout supplement as they may contain other active ingredients beyond caffeine. Beware of energy supplements or pre workouts that do not list all of their ingredients along with dosages. A high quality energy supplement should leave nothing to speculation. Some ingredients in pre workouts such as L-Arginine may actually have the side-effect of improving erections. However, if you are looking for a supplement to improve sexual performance there are specially formulated supplements for that purpose. Caffeine Pills For Studying Among the effective and legal energy drugs, caffeine is one of the most widely used. Caffeine pills usually contain around 200mg caffeine, so about the same as a very strong cup of coffee, or energy drink. Caffeine can increase mental sharpness, keep you more alert, and allow you to have the mental energy to reason through problems more. One of the main uses for caffeine pills is extended study sessions. Caffeine pills are quick and easy to take, and allow the user to push through fatigue and study late into the evening. Some people find that even after studying on caffeine they still have energy, and need to do intense exercise before they can go to sleep. https://www.youtube.com/embed/I3FURer4Fng?1=1&enablejsapi=1 ✔️ References 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770458/ 2. https://www.caffeineinformer.com/caffeine-content/monster 3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC370671/\ 4. https://www.nih.gov/news-events/news-releases/moderate-daily-caffeine-intake-during-pregnancy-may-lead-smaller-birth-size 5. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/caffeine-intake-during-pregnancy/
Learn moreHow Much Whey Protein Should I Eat To Gain Muscle
The amount of protein a person needs to consume can be variable depending on their goals, size, exercise level, age, and more factors. For a healthy person looking to build muscle through weight lifting and exercise, eating “your body weight” in grams of protein is generally considered to be a good and simple guideline. For example, if you weigh 150lbs, eating 150 grams of protein per day should be an acceptable amount. The goal is to have more than enough protein for your body to rebuild muscle after exercise, and maintain enough energy to continue exercise going forward. If you’re not looking to gain weight, but instead cut fat and build muscle, you will not only want to reduce that amount of protein, but also other macronutrients like carbohydrates and fat. Tracking calories becomes essential to achieving one’s desired weight and body fat percentage (1). The Short Answer. If building muscle and strength is the goal, consuming your body weight in grams of protein is a good rule. For example, a 150lbs person should consume 150g protein daily. The time of day you take protein does not matter. It does not matter whether you take protein before or after your workout. Taking a whey protein supplement does not typically have negative effects in healthy people. If you have a liver or kidney issue, or if you have questions, talk to a healthcare professional before taking creatine. How Many Calories In Protein Powder The highest quality whey protein powders will have high protein and low sugar. This allows for a maximum amount of protein consumption while keeping calories low. For example, Protein Boost from Vitaliboost has 24g protein per serving, with only 120 calories. Compare that to a Clif Bar which has over double that calories at 250, and only 9g protein (2). Some protein bars have an even higher calorie count due to the large amounts of sugar. If losing weight, maintaining weight, or simply not putting on more fat is a concern, using a clean, pure, low calorie whey protein is essential. How Many Carbs In A Protein Shake Unless you’re exercising at the level of a professional athlete, you will want to keep track of how many carbohydrates you’re consuming, as unburned carbohydrates can be turned into fat. A high quality whey protein like Protein Boost contains only 4g carbohydrate. Compared to 45g from a Clif Bar. It can be difficult to consume a lot of protein without getting carbs as well, unless you’re eating mostly meat. That’s where whey protein shakes come in as a great option for pure protein. Carbs are essential for having enough energy to complete a workout, but most people eat enough carbs without specifically trying to. How Many Whey Protein Shakes A Day In trying to consume more protein than you’re used to it can get boring eating the same meals of eggs, meat, nuts, etc. That’s where protein shakes come in. Rather than forcing down another plate of 5 eggs you can instead have a nice whey protein shake, which has the same 24g protein as those 5 eggs. Protein shakes are easy to take on the go, so there’s no more trouble in having to cook your meat, eggs, or other heavy protein meal when you’re strapped for time (3). As for how many whey protein shakes you can have in a day? There shouldn’t really be a limit. Whey, especially when combined with digestive enzymes like DigeZyme, are easy to digest (4). You will still need to eat your daily servings of fruits, vegetables, meat, and other nutrient rich foods. If you have a protein goal, additional whey protein shakes are a great addition to an already balanced diet. Protein Powder For Kids Something to consider when taking whey protein is the fact that whey is a derivative of milk. If a child has no issues digesting milk, they should not have any issues digesting whey protein. Whey protein shakes are a great option for quick, easy, and filling snacks. A whey protein shake on the way home from sports practice, or on a road trip are great options. Whey protein shakes are a protein rich option for vegetarians, as it can be extremely difficult to find high protein vegetarian foods that don’t contain an excessive amount of carbohydrates or calories in general. When Does Whey Protein Expire Most whey protein powder has a shelf life of about 12-18 months. Using expired whey protein is not a good idea for several reasons. The main reason is, like any expired food, you could become sick. Another reason not to use expired whey protein powder is the fact that it can lose its effectiveness. “You can blame a chemical reaction called Maillard browning: The protein reacts with sugar left over from when the manufacturers extracted the whey from the milk, resulting in a gradual breakdown of the amino acid lysine.” To get the most out of your protein, make sure it’s not expired (5). https://www.youtube.com/embed/u5LSzkdl-ok?1=1&mute=1&enablejsapi=1 Protein Shake Without A Blender Protein shakes are a quick and easy option for a high protein snack or meal. One issue is the need for a blender, that slows down what should be a quick meal. The solution to this is shaker bottles. Shaker bottles are thick plastic reusable bottles that come with a blending device inside. This mixes up the protein and liquid when you shake the bottle, resulting in a nicely mixed shake. Whey Protein On Keto Keto is a specialized diet that focuses on high protein, high fat, and low carbohydrates. Because of these restrictions, whey protein shakes are an excellent option for those on a ketogenic diet. As stated above, whey protein like Protein Boost contains 24g protein, 2.5g fat, and 4g carbohydrate. Consuming whey protein will not remove your body from ketosis, and will allow you to more easily meet your daily protein goals. Protein Shake Before Or After Workout The timing of consuming protein shakes has been debated since protein shakes first existed. Some research speaks of a “anabolic window” after exercise, though there is not much solid evidence to prove that taking advantage of the anabolic window would actually have a positive effect on muscle building. The real key, much like consuming high quality Creatine supplements, is consistency. Rather than trying to perfectly time your protein shakes, just make sure you take your protein shake every day. It’s more important to continuously get enough protein than it is to time it right, but sometimes miss a shake. If you will remember to drink your whey protein shake after a workout, then do that. If you like your whey protein shake with breakfast, have it with breakfast! In the end, regularly and consistently consuming nutritious food and protein is the most important part of a healthy diet. Alternative Protein Sources to Whey Protein While whey protein is great, some people don't like whey protein, or can't properly digest it. Some people are lactose intolerant. For these scenarios, or people that just want to try something different, there are other options that include: Hemp Protein Pea Protein Flax Protein Quinoa Protein Soy Protein There are other options as well, but these five are the most common alternatives. Each comes with their own unique taste and nutritional value. Though it's hard to compete with the protein content (per volume unit) of whey protein, these alternatives can be great dietary supplements as well. One other option to try is probiotics, such as probiotic gummies. These can aid in digestion and help with potential issues with whey. ✔️ References 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/ 2. https://www.nutritionix.com/i/clif-bar/energy-bar-chocolate-chip/51d3797ccc9bff5553aa9ba3 3. https://mayoclinic.org/guidance-on-selecting-protein-powders-shake-and-bars/ 4. https://digezyme.com/digezyme/introduction/ 5. https://www.menshealth.com/nutrition/a19547717/expired-protein-powder/
Learn moreDoes Creatine Cause Hair Loss
A rumor that creatine can cause hair loss has been circulating on the internet on various exercise forums and the creatine reddit page. The rumor seems to have originated from a 2009 study of rugby players taking creatine, where the players were shown to have increased levels of Dihydrotestosterone known commonly as DHT, a hormone that has been linked to hair loss symptoms. The real question is: does creatine cause an increase in DHT that would be enough to cause hair loss in individuals that were not already genetically predisposed to hair loss or male pattern baldness? The Short Answer. While creatine supplementation can increase DHT, a hormone partially responsible for hair loss, the increased amount is likely not significant enough to cause hair loss on its own. Creatine Hair Loss Study There is no scientific research proving that creatine supplementation causes hair loss. There is also no study proving that creatine causes an increase in DHT significant enough to cause hair loss. One 2009 study of a rugby team did find that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss. The takeaway is that the creatine did not increase the DHT levels to anything that would actually cause hair loss. Individuals already experiencing hair loss have increased DHT levels, so creatine supplementation could potentially increase their DHT levels a small amount, but it’s unlikely that it would be anything measurable (1). According to the scientific studies and evidence around creatine, creatine is safe to use as a supplement for most adults. Since creatine use may lead to increases in DHT levels, even though it’s a minor increase, one may wish to avoid using creatine or talk to your doctor before using it if you’re genetically predisposed to male pattern baldness or hair loss. How Fast Does Creatine Cause Hair Loss The increase in DHT hormone levels occurs within the first month of creatine use. That’s not to say that hair loss will occur that quickly. As we saw in the previous study mentioned, the only people that will see a measurable increase in DHT are those men that had significantly lower than normal DHT levels to begin with. These men should still not expect to experience hair loss unless they already have male pattern baldness or genetic hair loss. Creatine Side Effects Since creatine is already naturally occurring in the human body, and is present in red meat and other foods, creatine supplementation is safe for the vast majority of people. The most common case in which people experience negative effects of creatine is when they’re not drinking enough water (2). Creatine is effective in helping muscles retain water. If you’re not consuming enough water, your body will need to draw water from elsewhere, which could cause dehydration. Simply put, when supplementing with creatine, drink more water. Being hydrated ensures your muscles can retain enough water to increase your strength. Does Creatine Cause Hair Loss In Females The DHT increase from creatine is insignificant for the vast majority of people, including women. The only time a measurable increase in DHT occurs is when the men were already far below a normal DHT level. From the 2009 study: “The people in the study who received the creatine started out with baseline DHT levels 23% lower than the placebo group, and their measured increase in DHT “remained well within normal clinical limits.” In other words, their DHT levels started out low and they stayed low. Keep in mind that statistically significant does not necessarily mean physiologically meaningful. Unfortunately there are no studies on the effects of creatine (related to DHT) for women specifically, but it’s safe to assume that females also experience a negligible increase in DHT, the same as males. For this reason, women shouldn’t need to worry about hair loss when supplementing with creatine monohydrate. ✔️ References 1. https://pubmed.ncbi.nlm.nih.gov/19741313/ 2. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
Learn moreDo Probiotics Make You Poop?
Probiotics can help improve gut health and digestion by aiding in breaking down food and absorbing nutrients. Probiotics may also produce enzymes that help digest food. Scientific studies suggest that probiotics can be helpful in reducing symptoms of digestive disorders such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (1). So do probiotics make you poop? In many cases, yes! Let's find out why. What Are Probiotics? Probiotics are live microorganisms, or “active cultures”, that are similar to the beneficial microorganisms found in the human gut. These helpful bacteria help keep the gut healthy. They are available in supplements, as well as in certain foods such as yogurt, kiefer, sauerkraut, and kimchi. Probiotics have several health benefits, including improving the balance of bacteria in the gut, aiding in digestion, supporting vaginal health for women, and supporting the immune system. Some studies suggest that probiotics can help with certain digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Probiotics may also have a role in preventing certain types of infections. Can Probiotics Cause Constipation Constipation can be caused by a number of things, including intolerance to dairy, GI issues, dietary choices, and many other issues. Since probiotics, and probiotics containing drinks like kombucha, act in the gut, the consumption of probiotics can vary depending on the person, what their diet is like, and what their exercise habits are. In most cases probiotics do not cause constipation, and many people find that probiotics will cause the opposite, a more easy time pooping. Do Probiotics Help With Constipation Do probiotics make you poop? One of the many benefits of probiotics is the positive role they play in digestion and gut health. This can lead to helping with constipation in a few different ways: Modulating the gut microbiota: Probiotics can help promote the growth of healthy bacteria in the gut, which can improve bowel function and help to prevent constipation. Increasing bowel movement frequency: Some probiotics, such as Lactobacillus and Bifidobacterium, have been shown to increase the frequency of bowel movements in people with constipation. Increasing the production of short-chain fatty acids: Probiotics can increase the production of short-chain fatty acids in the gut, which can help to soften stools and make them easier to pass. Reducing inflammation: Some probiotics have anti-inflammatory effects, which help reduce inflammation in the gut and improve bowel function. Probiotics Side Effects Probiotic bacteria have become increasingly popular during the last two decades as a result of the continuously expanding scientific evidence pointing to their beneficial effects on human health. As a result they have been applied as various products with the food industry having been very active in studying and promoting them. Within this market the probiotics have been incorporated in various products, mainly fermented dairy foods. In light of this ongoing trend and despite the strong scientific evidence associating these microorganisms to various health benefits, further research is needed in order to establish them and evaluate their safety as well as their nutritional aspects. One potential issue that can arise is the obvious one, pooping too much, or diarrhea. At normal doses this is uncommon, but worth keeping in mind if you've had issues in the past with diarrhea. https://www.youtube.com/embed/u7HWe3nZJtQ?1=1&mute=1&enablejsapi=1 Probiotics For Children After Antibiotics Antibiotics are a common treatment for children, with 11% to 40% of antibiotic-treated children developing diarrhea. Antibiotic-associated diarrhea (AAD) results from an imbalance in the colonic microbiota caused by antibiotic therapy. These microbial community alterations result in changes in carbohydrate metabolism, with decreased short-chain fatty acid absorption and osmotic diarrhea as a result. A 2015 Cochrane review concluded that a protective effect of some probiotics existed for AAD in children. The known risks of using probiotics for treating Clostridium difficile outweighs the uncertain benefits. Probiotic treatment might reduce the incidence and severity of AAD as indicated in several meta-analyses. For example, treatment with probiotic formulations including L. rhamnosus may reduce the risk of AAD, improve stool consistency during antibiotic therapy, and enhance the immune response after vaccination. The potential efficacy of probiotics to treat AAD depends on the probiotic strains and dosage. One review recommended for children L. rhamnosus or Saccharomyces boulardii (commonly found in probiotic gummies) at 1 to 40 billion colony-forming units/day, given the modest number needed to treat and the likelihood that adverse events are very rare. The same review stated that probiotic use should be avoided in pediatric populations at risk for adverse events, such as severely debilitated or immune-compromised children. ✔️ References 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
Learn moreProbiotic Gummies For Women And Vaginal Health
Probiotics are used in the treatment of Irritable Bowel Syndrome (IBS), digestion issues, and intestinal diseases. Some scientific evidence suggests probiotics in yogurt, capsules, and vaginal suppositories may help prevent and treat imbalance in the vagina. Paying attention to vaginal health can have other positive results, including improving vaginal wetness. What is the Best Probiotic for Vaginal Health? Lactobacillus is the most abundant microorganism in the vagina, which is related to the vaginal mucosal barrier. Lactobacillus adheres to the vaginal epithelium and can competitively antagonize the colonization of pathogens. The factors produced by Lactobacillus, such as bacteriocin and hydrogen peroxide (H2O2), can inhibit the growth of pathogenic microorganisms and maintain the low pH environment of the vagina. Probiotics play an important role in maintaining the stability of vaginal microenvironment, improving immune defense and blocking the progression of cervical cancer for women. Aside from various interactions with the vagina, probiotics are more commonly known for positive effects within the gut, including helping with the treatment of irritable bowel syndrome. Vaginal Probiotic Suppository In one study, adding vaginal probiotic application to antifungal treatment for women with recurrent yeast infections slightly boosted their cure rate. The vaginal suppository noticeably increased the beneficial vaginal bacteria levels in women whose levels of Lactobacilli were lower than average at the beginning of the study. Another study found that a vaginal gel containing a mix of Lactobacilli probiotics was most helpful for mild yeast infections, allowing 45% of the women to forgo antifungal medication. Researchers noted that one of the protective strains didn’t persist long in the vagina. https://www.youtube.com/embed/OOMvO37uTmY?1=1&mute=1&enablejsapi=1 Probiotics with Antibiotics Since antibiotics can vary so greatly, it's essential to consult your doctor before attempting to combine probiotics with antibiotics, or attempting to treat an infection or fungus with probiotics. Treating Bacterial Vaginosis is currently best done with antibiotics. While there is some evidence to suggest that BV can be treated with probiotics, there are very specific probiotics being used, and even in those cases it's usually more effective to use antibiotics prescribed by your doctor. Should You Try Probiotics? Some studies have found that eating probiotic gummies or greek yogurt with live cultures can help prevent yeast infections. There is some evidence that consuming probiotic gummies or yogurt with live cultures can hasten the response to medical treatment for vaginal candidiasis. Cultured yogurts and probiotic gummies typically contain Lactobacillus species, and sometimes Bifidobacterium species are added. Some yogurts’ probiotics may not survive their trip through the GI tract. Probiotics can work differently depending on the person. If you want to test and see how probiotics will work for you, it's best to have a goal in mind so you will know how probiotics are affecting you. https://www.youtube.com/embed/-r3JbTGuXlg?1=1&mute=1&enablejsapi=1
Learn moreHow To Increase Energy After Turning 50
As we age, it's natural for our bodies and minds to change. This doesn't mean we have to resign ourselves to feeling sluggish or lacking in energy. There are a number of things we can do to maintain our vigor and vitality well into our 50s and beyond. Whether you're already over 50 or simply looking ahead to this milestone birthday, it's never too early (or too late) to start taking steps to preserve your health and well-being. In this post, we'll explore some tips for maintaining your physical, mental, and emotional health after turning 50. By implementing these tips into your daily routine, you'll be able to enjoy life to the fullest, and feel your best as you continue to age. So, let's dive in and explore some ways to maintain your vigor and vitality! Exercise Regularly Regular exercise is one of the most important things you can do to maintain your physical and mental health as you age. In fact, studies have shown that exercise can help prevent chronic diseases, such as heart disease and diabetes, and can even improve brain function. When it comes to exercise, it's important to find activities that you enjoy and that fit your individual needs and abilities. Some good options for people over 50 include: Walking: This is a low-impact activity that can be done just about anywhere, and it provides numerous health benefits, including improved cardiovascular health and weight management. Strength training: Lifting weights or using resistance bands can help maintain muscle mass and prevent age-related muscle loss. Yoga: This gentle form of exercise can improve flexibility and balance, which can help prevent falls and injuries. Swimming: This low-impact activity is easy on the joints and provides a great cardiovascular workout. No matter what type of exercise you choose, it's important to make it a regular part of your routine. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you're just starting out, it's okay to start small and work your way up gradually. Even small amounts of exercise can make a big difference in how you feel, so find something you enjoy and make it a regular part of your day. Maintain a Healthy Diet Maintaining a healthy diet is another important factor in maintaining vigor after turning 50. A nutritious diet can help prevent chronic diseases, provide essential nutrients for optimal health, and maintain a healthy weight. As we age, our nutrient needs change, so it's important to adjust our diets accordingly. Some key nutrients to focus on include: Calcium and vitamin D: These nutrients are essential for maintaining bone health, which can become more important as we age. Fiber: This nutrient can help prevent constipation and may also reduce the risk of chronic diseases such as heart disease and cancer. Protein: Adequate protein intake is important for maintaining muscle mass and preventing age-related muscle loss. Fish oil: Rich in omega-3 fatty acids, fish oil can help reduce inflammation, improve heart health, and support brain function. The best fish oils include fatty fish, such as salmon, mackerel, and sardines, as well as oral fish oil supplements. Fish oil and krill oil are great for overall health. To maintain a healthy diet, it's important to eat a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats. Try to limit your intake of processed and high-fat foods, and pay attention to portion sizes to help maintain a healthy weight. If you're not sure where to start, consider working with a registered dietitian or doctor who can help create a personalized meal plan based on your individual needs and preferences. Prioritize High Quality Sleep Getting enough sleep is important for overall health and well-being, but it becomes even more important as we age. Sleep plays a crucial role in many different aspects of health, including immune function, memory consolidation, and mood regulation. Unfortunately, many older adults experience sleep disturbances, such as difficulty falling or staying asleep, which can lead to daytime fatigue and other health problems. To help improve sleep quality, try the following tips: Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. Create a relaxing bedtime routine: Take a warm bath, read a book, or practice relaxation techniques, such as deep breathing or meditation. Make your bedroom comfortable: Keep the room cool, dark, and quiet, and use comfortable bedding. Limit caffeine and alcohol: Both can interfere with sleep quality, so try to avoid them in the hours leading up to bedtime. Use Melatonin: High quality melatonin supplements can help you fall asleep and stay asleep, without the "sleeping pill hangover" in the morning. Manage Your Stress Stress can be particularly detrimental for people over 50, as it can increase the risk of chronic diseases, such as heart disease and diabetes, and may also contribute to cognitive decline. In addition, stress can have a negative impact on mood and quality of life. To manage stress, it's important to find techniques that work for you. Some effective strategies include: Meditation: This practice involves focusing the mind and calming the body, which can help reduce stress and anxiety. There are many different types of meditation, so it's worth exploring to find what works best for you. Breathing exercises: Deep breathing exercises can help slow the heart rate and calm the mind. One simple exercise involves inhaling deeply through the nose, holding the breath for a few seconds, and exhaling slowly through the mouth. Exercise: Regular exercise can help reduce stress and improve mood. In addition to the physical benefits, exercise can also provide a mental boost and help relieve tension and anxiety. Social support: Spending time with friends and family can help reduce stress and provide a sense of connection and support. https://www.youtube.com/embed/85cj6u8mOSg?1=1&mute=1&enablejsapi=1 Final Thoughts Turning 50 is a milestone that can be both exciting and challenging. With the right approach and mindset, it's possible to maintain vigor and vitality well into your 50s and beyond. By focusing on healthy lifestyle habits, stress management, social connection, and meaningful activities, you can continue to thrive and enjoy all that life has to offer. Remember to consult with your healthcare provider before making any significant changes to your diet or exercise routine. With dedication and commitment, you can continue to live a happy, healthy, and fulfilling life in your 50s and beyond.
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