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2/28/2019

Testosterone...Full On Therapy Or Just A Boost?

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Shirtless Muscled Man Chugging Water

What Is Testosterone?

​When you think of Testosterone, the most prevalent idea that comes to mind is probably one of male masculinity and sexuality. While Testosterone is very important for both of these, there are also numerous other health benefits that come with proper Testosterone levels in both men and women. 

Testosterone is a hormone that is seen in large quantities in men and smaller quantities in women. (1) In general, it regulates the sex drive, helps keep bones strong and dense, and may reduce the risk of some heart diseases. (2) For women specifically, Testosterone helps with producing new blood cells, enhancing libido and influencing certain hormones that effect reproduction. (3)

Needless to say, Testosterone is a vital part of a healthy functioning body and the consequences of not producing enough can range from embarrassing to deadly. Some of the potential complications that can arise out of a lack of Testosterone are:

​1) Impaired Sexual Function: The most common complaint associated with Low-T and possibly the most debilitating is the inability to perform in the bedroom. Erectile dysfunction isn't always low-t and could in fact be a sign of a more serious problem that needs to be addressed, the most common effect low-t has is the lowering of the sex drive. (4) 

2) Disruption of Regular Sleep Cycles: A low level of Testosterone can lead to insomnia and other sleep issues. (5)

3) Loss of Confidence and Focus:  Testosterone is associated with confidence and assists with the ability to focus. A lack of Testosterone could leave you feeling depressed and less able to cope with life's challenges

Scientist Holding Multiple Medicine Vials

Testosterone Therapy

Testosterone therapy is the administration of Testosterone to the body through gels, patches, injections or pills. These drugs are typically prescribed by a doctor and are usually used to fight the effects of hypogonadism (low-t). 

While Testosterone therapy has been around for a long time, and it's beneficial effects have been proven on multiple occasions (6) there is still a lot to be done in terms of researching the potential side effects and some in the health community are disputing whether the benefits outweigh the risks. (7)

Those who have had success with Testosterone Therapy have stated it (8):

1) Increases Energy Levels

2) Helps Build Muscle Mass

3) Restores Sexual Function
​
4) Assists With Burning Fat


As stated before, despite the obvious benefits associated with therapy, it also has been linked with some undesirable side effects, some examples are:

- An increase in Sleep Apnea Symptoms 

- Acne and Oily Skin

- Limited Sperm Production

- Enlargement of Breasts 

- Reduction in Your Bodies Ability to Naturally Produce Testosterone 


Although these may turn you off from looking into therapy, the serious consequences of letting low testosterone go unchecked far out weigh any of the cons listed above. 

Shelves of Vials filled with Natural Medicine

Natural Testosterone Boosters

There is another route one can take in order to potentially reap the rewards that come with a proper level of Testosterone in the body without the side effects associated with full on therapy. I am talking about natural supplements that have been associated with increasing the level of Testosterone the body naturally produces and alleviating some of the symptoms that come with low-t. 

Here is a list of some of the ones you may want to look into:

​ZINC MONOMETHIONINE ASPARTATE: If you are an athlete engaged in intense physical activity, then taking Zinc may increase your levels of Testosterone as well as  Insulin-Like Growth Factor. (9)
​
VITAMIN D3:  Not only is Vitamin D3 good for the bones and teeth, but studies have shown that Vitamin D3 could also help increase Testosterone levels. (10)

VITAMIN K2: Vitamin K2 defectiveness can spell trouble for your bones and heart, but did you know it could also lead to low Testosterone?

​
FENUGREEK SEED EXTRACT:  While the jury is still out on whether Fenugreek has a positive effect on Testosterone it may help increase your libido and level of strength. 

Picture

Taking Action Now

Since you have read through to this point it makes sense to take action now rather than wait until you are forced to do the right thing. ​​Maintaining a proper level of Testosterone plays a large role in so many areas of your life that it is vital to ensure you stay on top of the game and reach out to your doctor if you feel you're at risk.

If you are looking for a boost in energy and increase in muscle gains I suggest you check out this  product. It contains all of the natural supplements mentioned above and doesn't carry the burden of the potential side effects and risks that come with medical testosterone therapy.
Increase My Testosterone NOW
​

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2/12/2019

5 Healthy Diet Plans That Can Change Your Life

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Women Sitting With Tray of Healthy Food

Healthy Diet Plans

Today we are going to talk about the supreme importance of maintaining a proper healthy diet-plan that will ensure you thrive on your journey to optimum mental and physical health. 

​Just like exercise, there are a plethora of directions you can take depending on the goal you are are trying to achieve. We will go over what a healthy diet for weight loss might look like, as well as diet-plans that may assist in preventing certain diseases and disorders. 

The D.A.S.H. Diet
The D.A.S.H. Diet (Dietary Approaches to Stop Hypertension) is highly recommended among the nutritional community. Its focus is on the consumption of vegetables, fruits, and low-fat dairy foods — and moderate amounts of whole grains, fish, poultry and nuts. (1)

​The main goal of this diet is to reduce the amount of sodium you intake through the foods you eat, which naturally serves to provide a host of health benefits, the most prevalent being a reduction in blood pressure.

The D.A.S.H Diet on average allows the consumption of up to 2000 calories per day, however, if you're adhering to this program your main focus is going to be on your Sodium intake. Since the main purpose is to lower cholesterol and hypertension, you are going to want to keep your sodium at 1500-2300 mg per day predicated on your health goals and needs.

If you are looking for an excellent read to get you started on the right foot I highly suggest you check out the link below:
THE DASH DIET

THE BODY BUILDING DIET
For those of you looking to make strength and muscle gains while simultaneously shedding body fat, this diet is for you. This is the most common diet adhered to among bodybuilders because it has achieved the most consistent results. The key to the bodybuilders diets in the three phases, cutting, bulking and maintaining.

Cutting Phase
When on a "Cut" your goal is to maintain as much muscle as possible while reducing your body fat percentage. This is done by maintaining a "caloric deficit" of your total daily energy expenditure "TDEE", and focusing on a high protein and low-fat diet.

To give you an idea of the Protein intake required, if you are a "lean" athlete participating on a caloric deficit, you would need at least 1.05 to 1.41 grams per pound of fat-free mass (2).

Bulking Phase
While "Bulking" your goal is to gain as much mass as possible while ensuring you do not go overboard and gain too much fat. To do this means maintaining a moderate caloric surplus and choosing the correct foods to do so.

Notice I emphasize moderate and correct, this is because this is where most bodybuilders shoot themselves in the foot. Failing to eat clean and in moderation will only lead to rapid fat gain which will do nothing for your overall physique and health. Check out this article for great advice on how to clean bulk.

​Maintenance Phase
Maintaining is just as it sounds, your goal is to maintain the levels you are currently at, assuming you are pleased with your current physique. Maintaining tends to be less arduous than the other two phases as you are simply eating to meet the current needs of your body.

It is important to maintain your level of physical activity while maintaining, if your TDEE goes down but your caloric intake stays the same then you will be setting your self up for a potential relapse.

If you are seriously interested in getting into the bodybuilding lifestyle then I highly suggest you check out the book called "Bigger Leaner Stronger" by Michael Mathews. This was the first book I ever read about bodybuilding and has provided me with great results.

For a deeper look into the diet requirements required to truly reap the rewards of bodybuilding, click on the link below:
The Body Building Diet

THE KETOGENIC DIET 
The "Ultimate Low Carb Diet" has been hailed recently as one of the most beneficial eating programs out there. By drastically reducing carbohydrate intake and replacing that with healthy fats your goal is to consistently be in a state of Ketosis.

This has been known to reduce the risk of seizures and greatly assist with managing certain types of Diabetes (3).

There are numerous ways to do Ketogenic diet, this article is going to focus on the Standard Ketogenic Diet but the article below goes into detail on the other variations.

The Standard Ketogenic Diet (SKG) typically goes with ​75% fat, 20% protein, and only 5% carbs; one of the most beneficial aspects of this diet is its focus on the intake of healthy proteins and fats. (4) Protein especially plays a huge role in assisting with weight loss and building muscle while the consumption of healthy fats (monounsaturated fats) has been known to help lose weight, improve communication between cells and store energy for later use. (5)

While adhering to the Ketogenic lifestyle you are going to want to stay away from the following items:

1.) Sugary Drinks / Foods: Soda, Juice, Candy, Chocolate etc.

2) Grains / Starches: Wheat Based Products such as rice, bread pasta

3) Low Fat / "Diet" Products: These products are typically high in calories and carbohydrates

4) Alcohol: Most alcohol is high in carbohydrates and will throw you out of Ketosis

5) Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips,


Here are some of the food items you will want to start incorporating:

1. Meat: LOTS of it, chicken, cow, pig, rabbit, (you get the picture)

2. Fatty Fish: Salmon, Mackerel, Anchovies

​3. Avocados: Delicious, versatile and chock-full of healthy fats

4. Eggs: Awe the egg, what more is there to say?

5. Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, sunflower seeds
The Ketogenic Diet

​THE MEDITERRANEAN DIET
The Mediterranean diet is based on what people ate in places such as Greece and Italy before 1960. Its popularity is due to the numerous studies that have shown the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death. (6)

​As a consequence of the variation in cultures in the Mediterranean area what foods are exactly included is among debate, however, it is generally agreed that the goal is to minimize red meat and processed foods as much as possible while maximizing the consumption of fish, vegetables and nuts.

While this diet boasts impressive health benefits, it can be hard to maintain especially if you are not the biggest fan of seafood. On the flip side, if your'e not the biggest fan of counting macros then your in luck as there is typically no need to do so with the Mediterranean diet granted you eat in moderation.

Here is a list of some of the foods that people eat when adhering to this diet:

1) Eggs: Don't just think chicken, venture out to quail and duck eggs.

2) Seafood: Crab, Lobster, Oysters, Fish, etc,

3) Fruits: Apple, Strawberries, Mango, Grapes, Dates,

4) Nuts & Legumes: Almonds, walnuts, hazelnuts, cashews, sunflower seeds, beans, lentils, Chickpeas

5)
Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.

While adhering to the Mediterranean diet you are going to want to stay away from the following items:

1) Processed Meat: Hot Dogs, Sausages, Bacon, Ham

2) Highly Processed Foods: Anything that is low fat or diet had to be processed to get that way and you should steer clear from it

3) Trans Fats: Diet or no diet you should strive to stay away from trans fats, these are found in fast food, frozen meals, and doughnuts

​​The Mediterranean diet is definitely worth giving a try, due to its popularity you will find numerous recipes and meal plans that are delicious and nutritious,

If you want to give the Mediterranean Diet a try check out this link below:
THE MEDITERRANEAN DIET

THE PALEO DIET 
The Paleo Diet is the true original diet because you are attempting to emulate the same diet that our ancestors would have followed. This means foregoing pretty much all modern food (out of a box = out of your life) and maintaining an active lifestyle.

It is claimed that the Paleo diet can help reduce fat, improve glucose tolerance, assist with blood pressure control and help with appetite management. While this an impressive list of benefits and there are many people who attest to its accuracy, further tests still need to be done to gain consensus among the scientific community as to the long term effects of Paleo diet. (7)

​If you are looking to give your diet a blast from the past then you are going to want to stick to the foods that would have been consumed by our ancestors before we discovered farming.

This would include:


1) ​Fruits: Apples, Bananas, Grapes, Strawberries, Mango

2) Nuts: Almonds, Walnuts, Hazelnuts, Macadamia, Cashew

​3) Lean Meats: Lamb, Pork, Beef, Venison


4) Poultry: Chicken, Turkey, Duck

5) Healthy Fats: Extra Virgin Olive-Oil, Avocado, Butter, Coconut Oil

​
Foods you abstain from when living the Paleo lifestyle are:


1) Pasta: Doesn't matter if its gluten-free or wheat, no pasta!

2) Dairy: Ice cream, chocolate shakes, creamer, (the only exception being butter)

3) Packaged Foods: Remember the equation above? (Out of a box = Out of your life)

4) Grains: Wheat, Barley, Corn, Rice, Quinoa

5) Refined Sugars: Cane Sugar, Brown Sugar, Equal, Truvia

​ One of the most attractive features of the Paleo Diet is the community. If you choose to take on the challenge of living this lifestyle you will find that there are a lot of like-minded individuals who are willing to provide advice and encouragement which is a major factor in determining the success of any diet program.

If you are interested in researching the Paleo Diet further, click the link below:
​
THE PALEO DIET

The Next Step:

If any of these diets interest you, but the idea of being able maintain the stringent requirements of some of them seem daunting we have the solution for you!  Click below for the ultimate guide to Meal Prep Companies, you are guaranteed to find one that suits your needs and matches your budget. 
The Ultimate Guide To The Top 40 Meal Prep Companies

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2/8/2019

Top 5 Mental and Physical Benefits of Exercise

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Strong Woman Performing Barbell Exercise

The Universal Benefits of Exercise


Hey guys and gals, Isiah Manzo here and since your reading this article I bet its safe to assume that you are either looking into getting in shape or have already started your journey towards the apex of your physical and mental health, either way, it is always good to know your decision is the right one and the best way to do that is looking at cold hard facts.

Today we are going to dive into some of the most prominent benefits to exercise to both your mental and physical health, some you may have heard before and some which may surprise you. Although this article focuses on the mental and physical benefits of exercise, it is important to remember that there are also social benefits to regular exercise as well.​

One Of The Best Non-Pharmaceutical Ways To Treat Depression:​
Smiling Woman With Coffee
​Depression affects roughly 9.5% of the U.S adult population each year (1) (That is approximately 35,625,000 people, Yikes!), it is also estimated that at least 17% (Approximately 63,750,000 people) will have a major depressive episode at some point in their lives. (2)

​Speaking from personal experience, I can tell you that depression is NOT FUN, and can be extremely debilitating. The worst part about depression (or any similar mental health issue ) is that the person involved without proper training may find it almost impossible to recognize the symptoms of an oncoming depressive episode and are completely taken off guard when it occurs.

Research indicates that those who suffer from depression tend to lead less physically active lives, which leads to other physical health problems. (3)

There are some theories that state the reason people get depressed is due to the brain producing inadequate amounts of serotonin when you physically exert yourself your body produces serotonin, which serves to elevate your mood levels and fight depression. (4)

The bottom line is that those who have experienced depression should seriously consider a regular exercise routine that includes both cardio and resistance training.

​Your brain will thank you.​

May Provide Some Relief For Chronic Pain:
Man Holding Bandaged Knee
Chronic pain is defined as pain that last longer than what is typical for the injury that caused it. It is not a rare condition and effects people of all ages and from all walks of life.

The natural inclination of health physicians in the past was to instruct those suffering from Chronic Pain to get rest and be relatively inactive. Recent research has now shown that a moderate amount of exercise may actually serve to alleviate some of the symptoms that come with Chronic Pain. (6)

A select group of people suffering from a myriad of pain conditions to include; rheumatoid arthritis, osteoarthritis and fibromyalgia were instructed to perform moderate exercises. Although the participating group was small, there was a large percentage that found moderate exercise provided them with greater mobility. (7)

​Helps Fortify Your Mind Against Stress:
Woman Sitting On Beach With Tattoo On Back
Regular exercise has an immediate positive effect on your ability to handle stressful situations. If you find your self overwhelmed because of the daily stresses of life then taking the time to treat your body to a rigorous work out may be just what the doctor ordered. (7)

​One explanation as to why exercise fortifies stress is due to the flight or fight response being triggered by situations that are not necessarily life threatening.

When we have a meeting we are worried about or are about to approach someone we are attracted to this system kicks in, since neither of the aforementioned activity requires physical exertion the chemicals released by our brain are stored in fat cells causing potential mental and physical ailments.

​Since the flight or fight response is a response triggered by the expectation of physical activity, it makes sense that exercise would serve to alleviate some of the chemical build up that occurs during the day. (8)

​A Great Way To Kick A Bad Habit:
Cigarette Butts In An Ashtray
In a test that included a group of people who wished to stop smoking, it was found that those who exercised on a regular basis had a much higher chance of keeping their commitment to better health. (9) Exercise in of itself can become a habit because it stimulates the reward centers in your brain similar to what alcohol or cigarettes would.(10) 

Unlike most habits, exercise is one that it is ok to go into zealot mode about because if done correctly the side effects are almost always positive. 

​May Make You Smarter:
Three Friends Sitting At A Table Laughing
Exercise has been shown to induce Brain-Derived Neurotrophic Factor Gene Expression (BDNF) which helps keeps the brain functioning at optimal levels. (11)

Your brain is a constant information transmitting machine and the faster it is able to transmit information to the different parts of your body the more effective it can function. The neurons in your brain require synaptic proteins in order to maintain their health and this is greatly increased through BDNF which is increased through exercise.

If you have a mentally demanding job and you feel you need an extra boost in brain power, instead of hitting the chocolate try hitting the gym or going for a run.

The Next Step:

Now that you know the benefits of becoming more physically active it is time to take the next step and learn the powerful healing effects of a healthy diet plan coupled with exercise.
5 Healthy Diet Plans That Can Change Your Life

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    Isiah Manzo

    A legal consultant and natural health advocate who loves to lift weights, eat good food and be among like minded individuals. 

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