This 40-Year-Old Dad Used a Simple Hack to Lose 20% Body Fat

Simon Khinda, a 40-year-old lawyer from Southern California, looked down and realized he had a “dad bod.” Looking for a reset, he went all out. Here, he tells Men’s Health how he did it.

By Jesse Hicks Jul 26, 2022

This article is a repost which originally appeared on Men’s Health

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Men can possess high levels of body fat without appearing overweight.

· Maintaining a high level of protein intake is important when attempting fat loss.

· Excellent form with your exercises will give you more results with less risk of injury.

Simon Khinda, a 40-year-old lawyer from Southern California, looked down and realized he had a “dad bod.” Looking for a reset, he went all out. Here, he tells Men’s Health how he did it.

I always thought I was in pretty okay shape. I would intermittently go to the gym, sometimes getting into fad workouts—my waist was at 31 inches and I figured I was doing fine. One day my daughter said to me, “I love you, papa, and you’re squishy!” I realized I had the infamous “dad bod.”

It was an eye-opening moment. I thought I was in generally good health. That said, I don’t really think I ever appreciated what “good health” meant, since I was not surrounding myself with people who were in excellent health. I’d never had obvious issues, and I didn’t lack confidence in myself. At the same time, my sleep was terrible; I had an overactive mind and I was constantly stressed out. So overall I hadn’t really been taking care of myself, even as I thought getting to the gym occasionally was enough.

I signed up for a transformation program with Ultimate Performance in Los Angeles. One of the first things that happened was meeting my trainer, Chris, who checked my body fat. I thought it would maybe be 20%. It was pretty crushing when Chris told me that actually, I was at 30.1%.

I’m from a big foodie family; I actually trained informally in Italian cuisine. Revamping my diet, then, meant cutting out all starchy carbs: no more rice, bread, pasta, or potatoes. I started in November, and dodging comfort foods around the holidays was challenging. I learned to monitor my macros, something I hadn’t paid attention to before. I aimed for 160 grams of protein, 50 grams of carbs, and 65 grams of fat per day.

So on a typical day, I’d start with eggs with smoked salmon or cottage cheese, or other protein alternatives. Lunch and dinner would be lean protein like chicken or white fish and veggies; I had veggies with every meal while still watching my macros. I really love to cook, but I also recognized that Costco was a real help for getting pre-marinated chicken, fish, meats (cooked and uncooked), and bulk veggies—it makes it so much easier to through together a meal. For snacks, I had Epic Bars and nuts. Or protein shakes, a perfect dessert fix for my sweet tooth.

That was a big change from my previous diet, where I’d usually have cereal or eggs and toast, a sandwich for lunch, and often rice with curry or pasta for dinner. Three or four nights a week would be a restaurant dinner, which I thought was healthy. I cut back on all of that and revamped my diet. I also cut out alcohol, which I know can have a big effect.

The closest UP gym was almost 70 miles, so I was doing 140 miles round-trip to get there. I’d work with Chris once a week in person, then four more times using his workout plan. We made it work! Chris really helped me understand good form and the importance of being careful with your exercise. Whatever habits I’d made in the gym were things I’d picked up from other people around me, and I realized that’s not the best way to go. Tempo and form are so important.

Chris is also very strict about doing pure reps. There is no such thing as impure reps, bouncing, or cheating. If you can’t do a pure rep then it doesn’t count. You either decrease the weight or stop as you have hit the limit. I cannot evangelize about this enough.

A lot of people want to know how I stayed motivated and how I found time in the day to be so committed. I don’t have an answer other than that if this is something important to you, you’ll find the time. I have a 4-year-old daughter and my wife got pregnant as I started this journey, so believe me, my time was limited. But I made it work, including tricks like walking around while on the phone to get my 10,000 steps in.

The transformation took me 22-23 weeks. Over that time, I lost 27 pounds and gained 13 pounds of lean muscle. I dropped from 30.1% body fat down to 9.8%. When I had my photoshoot, I weighed 144 pounds.

I said I felt pretty confident in myself before this transformation, but afterward, my confidence shot through the roof. I have much more energy to play with my daughter. My physical with my doctor was amazing. I sleep a hell of a lot better, and I feel much more virile!

I got rid of the “dad bod” and the fat, so I had the total body recomposition I wanted. Now I’m learning how to go back to a healthier me, where I can eat pasta and rice etc., have the occasional drink, but all without jeopardizing my health and regressing. I needed the “reset” that the transformation gave me, and now I’m looking forward to a new and sustainable lifestyle.

That was important to me, and I think for anyone who feels similarly, the key is to set clear goals. Whether that means working with a trainer or on your own, clearly lay out the steps you need to get where you’re going. Then just take it one step at a time.

Explained: Why men must not ignore sexual health problems

While as individuals, we are hardwired to share our issues with our near and dear ones, certain conversations still take place in hushed tones. Sexual wellness is one such topic. Since such issues are not spoken about and people refrain from seeking treatment due to a lack of awareness and right online platforms in the country.

IANS Updated Jul 24, 2022 | 06:43 AM IST

This article is a repost which originally appeared on TIMESNOW

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Men are usually hesitant to discuss sexual matters with others in a social setting.

· Professional consultations for sexual problems have more than doubled since 2020.

· Discussing sexual concerns can help to relieve stress and to discover potential solutions.

When was the last time you heard a man discussing his sexual wellness in a peer group or a social setting, or even with his loved ones? Chances are, you’ve never heard of such a thing. These conversations, while critical, just do not happen.
While as individuals, we are hardwired to share our issues with our near and dear ones, certain conversations still take place in hushed tones. Sexual wellness is one such topic. Since such issues are not spoken about and people refrain from seeking treatment due to a lack of awareness and right online platforms in the country.

Just like physical and mental well-being, men must take care of sexual wellness to lead a healthy and happy life. Thankfully, we’re on our way to speaking out loud about these issues as a society. Sexual wellness consultations increased by almost 139% in the year 2020 compared with the previous year.

1. Performance Pressure: Sexual health and effectiveness are taboo in society and specifically for men for various reasons. It is often assumed that sexual activity comes more naturally to men than women. While that is untrue, this notion gets even more troublesome when men aren’t able to perform in bed. Men suffer from performance anxiety a lot more than women, which is a leading cause of erectile dysfunction.

2. Erectile Dysfunction: The commonly used term for ED is impotence. The mere association of this word with men arouses discomfort in social circles and, more often than not, leads to a scarred image. But the problem is not as rare, just less talked about. As per the Massachusetts Male Aging Study, nearly half of the men in the age group of 40 to 70 face this issue due to reasons varying from arterial malfunction or other abnormalities that can be checked and treated. ED can be caused by endocrinological diseases such as prostate malfunction, hypogonadism or even diabetes. Trouble maintaining an erection could very well be caused by fibrosis or atrophy, which is a sufficiently organic process but could also be caused due to drugs or smoke. Another myth surrounding men’s sexual health is that ED is a psychological disorder. While the cause could be neurological, the issue definitely needs to be probed for clarity and subsequent treatment.

3. Low Libido: Libido comes naturally to all genders, given they’re in a suitable space in their head. Sexual pleasure is a recreational activity that does not need to be and ideally is not supposed to be imposed upon anyone. So, not being in the right mind space, like experiencing stress or anxiety, could lead to low libido. There could be very many reasons that need to get checked by an expert.

4. Premature Ejaculation: Generally, one out of three men has been known to complain about premature orgasm. This creates a lot of pressure upon men as they feel they’re somehow incapable of pleasing their women. This further causes a loss of self-confidence, adversely impacting their mental health and even leading to severe problems. Those days are gone when there wasn’t any scientific explanation for biological processes. Society has advanced a great deal to know for sure that there are underlying causes for many of the activities affecting sexual health. All the community collectively needs to do now is talk openly about sexual diseases and discomfort like other diseases. The bubble needs to burst now more than ever when we are experiencing a time when multiple genders exist in society.

Sexual pleasure, like any other need in life, is an individual’s responsibility. But acceptance in relationships plays a significant role in bringing that sort of communication out loud. This helps improve relationships and emotional health and leads to enhanced confidence and perspective in all aspects of life. Again, acceptance is the key in the end.

(Nilay Mehrotra, Founder & CEO of Kindly)

 

 

 

 

 

Beard Growth: Tips to Speed Up the Process

Can a person speed up beard growth?

Medically reviewed by Amanda Caldwell, MSN, APRN-C — Written by Margaret Etudo on July 11, 2022

This article is a repost which originally appeared on MEDICAL NEWS TODAY

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· There are ways to maximize beard growth through nutrition and other means.

· Low testosterone can adversely affect beard growth.

· Beard growth is dependent mostly on genetics.

Although exercising and eating a nutritious diet may speed up beard growth, the main factors that determine how fully a person’s beard will grow are hormones and genetics.

Males start to grow facial hair during puberty. Many of them will notice that their facial hair first begins to grow on the upper lip.

Other areas people may notice early facial hair growth include the chin or the sides of the face near the ears, which people refer to as “sideburns.”

Facial hair grows differently for everyone. Some individuals may be able to grow a full beard during late stage or even middle stage adolescence. Others may continue to have sparse areas of growth until their late 20s, while some may never experience significant facial hair growth.

This article will explore what factors influence a person’s beard growth and whether it is possible for someone to make their beard grow faster.

What factors affect beard growth?

Genetics and hormones are the main factors that determine how quickly and fully a person’s beard will grow. Their lifestyle and habits may also affect how their beard grows.

Testosterone is a hormone that affects the growth of facial hair, and its levels can vary. Males between 19 and 38 typically have a range of 264 to 916 nanograms per deciliter. This represents the 2.5th to 97.5th percentile for testosterone.

Low testosterone can adversely affect beard growth. For males with low testosterone, taking supplements under a doctor’s supervision may help increase beard growth.

If a person’s testosterone levels fall within typical ranges, taking supplements will most likely not affect their beard growth.

Genetics also affect the way a person’s beard grows. Some genes make them more prone to growing a fuller beard, while others may only ever be able to grow a sparse or patchy beard or other facial hair.

Beard growth tips

The health and well-being of a person affect how their whole body functions, including how their beard grows. Even though it is not possible to alter someone’s genes, lifestyle habits they can adopt may help them achieve a fuller beard.

Exercise

Exercise improves blood flow, which helps stimulate hair follicle growth. Exercises, such as weightlifting and strength training, may also help boost a person’s testosterone levels.

During the day, testosterone levels naturally fluctuate in young males, with a higher level in the morning and a lower level in the afternoon.

Diet

Good nutrition from eating a balanced diet may help in growing a beard and staying healthy.

According to a 2015 study, obesity and low testosterone have a bidirectional relationship, meaning that low testosterone can lead to obesity and obesity can lead to low testosterone.

Nutrients, such as zinc, may also be beneficial for testosterone levels. A nutritious diet will not override genetics, but it may help the existing hair grow healthier and fuller. Some foods that can help include:

· lean protein, such as chicken and salmon
· iron-rich foods, such as liver
· whole grains and other complex carbohydrates
· foods high in zinc, such as nuts and chickpeas
· healthy fats, such as those in avocados, fruits and vegetables, such as those high in B vitamins and vitamins A, C, D, and E

Supplements

Some supplements can contribute toward maintaining a person’s health in a way that is conducive to growing their beard as fully as their genetic makeup will allow.

A person may wish to take a multivitamin containing iron and zinc if their diet does not provide them with sufficient amounts of these nutrients.

However, there are no supplements that will enable a person to grow a beard if they do not have the genes to do so.

Skin care regime

Maintaining a healthy skin care routine, including keeping the beard clean, can positively affect how a person’s beard will grow and look.

Exfoliating the face can help remove dead skin cells and debris from around each hair follicle, allowing the hair to grow through the skin unimpeded. Exfoliating can also reduce ingrown hairs under the beard.

Leave-in conditioners for beards can nourish the hair and keep it moisturized. This helps reduce and prevent beard dandruff and makes the beard look fuller. It is best to perform a patch test to find out which products work best for the beard.

Sleep

As well as being necessary for overall health, sleep can also aid beard growth.

The testosterone levels in males generally increase when they are asleep. A 2015 study found that reducing the amount of daily sleep lowered testosterone levels in healthy young males.

Can you make your beard grow thicker?

Keeping a beard clean and moisturized can help it appear thicker. However, there is no certain routine with scientific backing that can thicken a growing beard.

However, some anecdotal evidence suggests that olive oil and avocado oil could thicken beards.

It is possible that these may work the way leave-in conditioners do by keeping the beard nourished and moisturized.

Summary

Growing a beard depends mostly on a person’s genetics.

However, testosterone plays some role in determining how fast and well someone’s beard will grow.

Making sure to keep testosterone levels within a stable, healthy range by regularly exercising, eating well, getting sufficient, restful sleep, and exfoliating can help a person’s beard grow as thick and full as it is naturally able.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
  • Harmonized reference ranges for circulating testosterone levels in men of four cohort studies in the United States and Europe. (2017).
    https://www.aacc.org/publications/cln/articles/2017/march/harmonized-normal-reference-range-for-testosterone-in-men-established
  • Kar S. K., et al. (2015). Understanding normal development of adolescent sexuality: A bumpy ride.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477452/
  • Kelly, D. M., et al. (2015). Testosterone and obesity [Abstract].
    https://pubmed.ncbi.nlm.nih.gov/25982085/
  • Leproult R., et al. (2011). Effect of 1 week of sleep restriction on testosterone levels in young healthy men.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
  • Riachy R., et al. (2020). Various factors may modulate the effect of exercise on testosterone levels in men.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/

Top 5 Peyronie’s Disease Exercises That Help Reduce PD Symptoms

December 07 2021

This article is a repost which originally appeared on Premier Men’s Medical

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Peyronie’s disease can cause the penis to curve or bend in an abnormal manner.

· Trauma is the typical cause of Peyronie’s.

· Exercises may be used with good effects to help resolve Peyronie’s without surgery.

Peyronie’s Disease is a medical condition that makes the male sexual reproductive organ curve. It loses its strength and girth due to the prevalence of scar tissue surrounding the affected area.

Peyronie’s disease is a common scar tissue disease, affecting 1 in 200 men, and can be acquired due to various reasons. It generally occurs due to:

· Physical injury
· Rough sexual intercourse
· Rough masturbation
· Accidents
· Trauma to the penis

While there are effective methods to treat Peyronie’s disease, such as with injection and surgical removal, Peyronie’s exercises can also help to reduce PD symptoms when completed in tandem with medical guidance and treatments for PD and sexual health.

The most effective time to reduce the symptoms is as early as possible to prevent it from getting into a progressively worse state. This erectile dysfunction disease can be improved effectively by using some of the best-known exercises for Peyronie’s Disease.

Are Peyronie’s Disease Exercises Safe?

Yes. Penile exercises for Peyronie’s Disease are fairly low risk and can even make you feel more comfortable in your body.

However, it’s also crucial to note that certain studies have disputed the use of manual penile exercises because of the lack of credible evidence available at this time in the research process.

It’s important to consult a medical ED professional for a specialized diagnosis and treatment that is unique to your situation, to support any PD exercises you may attempt to perform on your own.

Now let’s cover five of the most common Peyronie’s Disease Exercises to consider implementing.

1. Peyronie’s Disease Exercise: Jelqing

Also known as milking, Jelqing is a non-invasive, device-less penis stretching exercise.

First, you’ll gently massage the base of the penis and motion a circle shape around it. You’ll need to use your thumb and index finger to massage it, slowly tightening the circle and applying pressure to the penis shaft. Then, you inch closer to the penis head and repeat the cycle. Also, keep in mind to reduce any pressure if you encounter any pain.

A single cycle of this massage technique will take around 3 to 5 seconds. Do this for a total of 20 minutes daily for the best outcome.

2. Peyronie’s Disease Exercise: Penis Stretching

Does stretching really help Peyronie’s Disease?

While penis stretching is less accredited by scientific research, it may serve a benefit in combination with medical treatments. Additionally, it is a fairly simple exercise that you can do at home.

Here are the steps to perform penile stretching:

Clutch your penis and pull it vertically upwards. Keep the stance of your stretched penis still for 10 seconds.
After the 10 seconds have passed, pull it to the right and hold for 10 seconds.
After 10 seconds, pull it to the left this time.
Repeat steps 1 to 3 twice every day.

3. Peyronie’s Disease Exercise: Vacuum Erection Devices (VED)

A vacuum erection device is a tool used to help provide men with straighter erections. Men can use the VED, also known as a penis pump, by placing their erect penis inside a cylinder tube. The penis gets pulled in by a suction, and in doing so, this helps produce the effect of a normal erection.

A 2020 study showed promising results of VED. While the participant base is small at just 53 participants, those who had undergone VED traction therapy (n=20) showed significant curvature improvements in their penis compared to those who didn’t use a VED.

The search for more potent alternatives to treating Peyronie’s disease has led some men to try vacuum suspension devices in addition to massaging and stretching exercises.

4. Peyronie’s Disease Exercise: Penile Traction Therapy (PTT)

Penile Traction Therapy (PTT) is a non-surgical treatment for penile curvature that corrects deformities and restores the length of the penis. It’s a novel and seemingly safe approach to correct penis length that uses an external device. The device consists of a plastic support ring, a silicone band, and two dynamic rods, which all cradle and stretch the penis to promote its growth.

Further study and testing by medical experts are required to confirm that it may be used by anybody. However, a recent 2019 study has proven its modest effectiveness in correcting penile curvature in the earlier stage of the disease. It also improves the success rate of people who’ll undergo surgery for more severe cases of Peyronie’s disease.

5. Peyronie’s Disease Exercise: Penile Modeling

Penile modeling is frequently performed by your urologist in conjunction with collagenase injections. It entails manually bending your penis at the direction opposite of where your penis naturally curves due to Peyronie’s disease.

For more severe cases, penile modeling is used in conjunction with insertion of an inflatable prosthesis as part of a surgical procedure.

A study conducted in 2020 concluded that this procedure had a 82% effectiveness rate in reducing penile curvature after 3 months. After 6 months, this jumped to a 92% effectiveness rate.

Don’t try doing this method by yourself. You may risk injury, bruising, or permanent damage, so consult a doctor to see if you’re fit for this procedure.

Does Exercise Help Peyronie’s Disease?

Exercises can support Peyronie’s Disease symptoms; however, medical treatments are often required in addition to this when considering optimal penile health.

Exercises for Peyronie’s Disease should not make your curve worse or cause pain. Rather, it often helps to straighten the penis and bring it back to its normal shape when you have an erection.

Before initiating these PD exercises, it’s best to seek treatment with your doctor to gain access to specific and customized care that fits your needs.

Consult a Sexual Health Professional for a Medical Approach to Treating Peyronie’s Disease

While Peyronie’s Disease is often treated by surgery, there are alternatives to support in reducing the physical deformities of your penis by taking a multi-faceted approach to treatment.

Using a combination of massages, stretches, and other penile exercises, there have been many successful attempts in curing Peyronie’s disease without surgery.

Nonetheless, having a doctor supervise your Peyronie’s disease treatment is not just optimal—it’s mandatory.

The medical professionals at Premier Men’s Medical Center specialize in treating conditions that impact men’s health, including Peyronie’s Disease. Our concierge approach positions each patient’s sexual dysfunction at the centerpoint of our focus. We don’t just give you a pill for ED and send you on your way. We treat the underlying issues that led to conditions such as ED, Low Testosterone, and more. Contact our office today to schedule an appointment.

 

 

 

 

 

 

The Most Foundational Aspect For Maximum Male Enhancement Results: Ask The Experts

The Most Foundational Aspect For Maximum Male Enhancement Results: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about developing the foundation for maximizing male enhancement training.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. My biggest challenge has been to be able to relax when I’m ready to have sex. Sometimes it goes ok but there are time when I get anxious and it becomes hard to maintain an erection. This even happens during the training sometimes when I have to measure that day. Is there something wrong with me? By the way I do still get rock hard morning woods every morning.

Al: It’s very likely there’s no physical component to your erection concerns.

The emotional state for training and even sexual activity must be considered foundational. While it’s desirable to be unencumbered and to allow instinct and sensation to manifest itself, distractions or being entangled in the lower emotions can interfere in the process. If excessive, it creates negative conditioning.

In the absence of naturally feeling unencumbered, inducing at least a neutral mind state via Emotional Visualizations should be seen as a requirement for training. If you haven’t been using Emotional Visualizations during and even before training, you should get started.

If this doesn’t help to resolve your issues, you may wish to speak with a therapist to go deeper into why you feel anxious during the prospect of sexual activity.

Q. I want to get started with training male enhancement the right way.  What would you consider to be the most important thing to do for getting the most our of male enhancement workouts?

Al: If you were to picture a hierarchy for male enhancement as a pyramid, the foundation below the surface would be emotional stability. Some attempt to use male enhancement training to address perceived inadequacies while under severe emotional strain. This is NOT recommended, and the reason for this is attempting to train while under unmanageable stress can lead to negative results.

Just above the ground but still attached to the foundation would be emotional mastery (learning how to get to the level of emotional neutrality- and preferably enjoyment) and adequate EQ. Above this would be enlargement and maximization of EQ. Yet above this would be more complex/esoteric goals like MMO (male multiple orgasm).

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

 

 

How Age Forces Rock Singers to Adjust: ‘It Happens to All of Us’

Gary Graff | Published: July 12, 2022

This article is a repost which originally appeared on Ultimate Classic Rock

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· The human voice continues to change via aging.

· Training along with rest and any necessary treatment can help you to get the most out of your voice.

· Arnica is considered a good supplement to speed healing for many issues.

During an interview a few years back, Billy Joel discussed the challenges of maintaining his singing voice as he got older.

“There was a moment back in, oh, [the ’90s], when I said goodbye to that high note in ‘An Innocent Man,'” he told this writer. “It was there, but I could tell that was probably the last time I’d hit it, so it was like, ‘See ya. That’s it for Billy’s high note.’ It happens to all of us. That’s just reality.”

It’s a reality that’s being noticed more and more these days, as music fans notice the toll age is taking on some of their favorites’ voices. Jon Bon Jovi, Journey’s Arnel Pineda and Vince Neil are among those who have made news this year over reported vocal issues. Neil — currently playing stadiums with a reunited Motley Crue — even ended a June 2021 show prematurely while having a hard time singing.

A recent bout with COVID-19, meanwhile, was blamed for Rod Stewart’s subpar performance at Queen Elizabeth II’s Diamond Jubilee concert on June 4 in London. “I apologize,” he later tweeted. “I thought it better it to make an appearance rather than let everyone down so sorry.”

And more and more artists are speaking out about the matter, acknowledging that time is not always on their side — or their voices’.

“Obviously within the next five years, I think my voice will go. Age will get it in the end,” the Who’s Roger Daltrey told this writer in 2019. He was diagnosed with vocal cord dysplasia in 2010, but after two surgeries feels that his voice is “better now than it’s been in 25 years.” Daltrey’s continuing on The Who Hits Back! tour of North America this year and is also playing solo dates in Europe.

“It’s only a small little muscle,” Daltrey notes, “but it’s like any other muscle in the body. Age is not usually kind to voice. I’m very aware that at my age, if I stop singing for any length of time, then my voice won’t be there as I need it — in quite a short space of time. I’ve been very fortunate. I can still roar like I used to, but only by taking good care of it.”

That, according to voice professionals, is the key. “We know aging affects multiple systems of the body — the skeletal system, the muscular system, among others,” Dr. Michelle Adessa, a clinical speech-language pathologist in the Cleveland Clinic’s Voice Center, tells UCR. “A lot of those same concepts apply to the aging of the voice, but then there’s an overlay of the complexities of singers’ voice demands on top of that.”

Adessa works with singers regularly, and she says the vocal aging issues include vocal fold atrophy, in which the vocal cords don’t close as tightly as they did before, as well as hormonal changes that make men’s voices higher and women’s voices lower. Adessa adds, however, that “not one size fits all.” Vocal tremors, a lessening of flexibility, increased raspiness and changes in clarity and power are all issues she frequently sees in her singing patients as they age. Wear and tear often leads to polyps and lesions, sometimes requiring surgical repair.

“With singers, especially rock singers, we certainly don’t want to discount the idea of vocal cord trauma, which just means injury,” Adessa explains. “People who use their voice a lot tend to injure their voice a lot — not every singer, but you’re at greater risk if you use your vocal cords more. The top layer of the vocal cord is not as forgiving compared to other muscles in the body.

“And the particular requirements of rock singers — increased volume, certain kind of stylistic things they do with their voice, may lead to increased risk of vocal trauma. There’s more chance for things like scarring.”

It becomes a question, then, of not if but when singers will have to deal with age’s effect on their voices. Many have adjusted techniques and circumstances.

Peter Gabriel, for instance, told The Quietus in 2011 that he will “cheat on occasion. I used falsetto rather than full voice in some bits. There’s a particular high note on ‘Don’t Give Up.’ But I think my voice has probably dropped a tone … and most of the songs that have high notes I’ve had to lower a tone for the set. On the other hand, you get given some notes down the bottom end. You only have to look at people like Johnny Cash, Bob Dylan or Leonard Cohen, who have done more with their old voice than they were able to do with their youthful voice.”

Heart’s Ann Wilson, meanwhile, told UCR she uses arnica pellets after shows: “That helps with bruising and swelling. And I drink a lot of water and try to get sleep.” Whitesnake’s David Coverdale, who also had both knees replaced, acknowledged to Antihero that he’s surrounded himself with band members “who are good enough to be frontman singers. … Listen, I cannot hit all the notes I used to all by myself.”

More and more singers are also adding vocal coaches and therapists to their teams to help them both recover and maintain their prowess. When Kenny Loggins started losing his voice in 2020, he sought out Los Angeles vocal coach Ken Stacey, himself a singer with bands such as Ambrosia and an adherent of the Bel Canto (“beautiful voice” in Italian) method that kept Tony Bennett singing at a high level through his 80s.

“It suddenly dawned on me I should be working with a trainer to keep my voice in shape,” Loggins told The Washington Post during a recent streaming interview. “We worked five days, six days a week.” Loggins said his voice was back to performing par within half a year.

“A human voice is not meant to go at the pace of the economy that the music industry insists,” Stacey, who’s also toured with Elton John and was part of Michael Jackson’s This Is It band, tells UCR. “The entire industry is built on the premise the artist is going to stay out there and work. The problem is that is not conducive to a healthy voice. A lot changes in the voice, and when you expect yourself to tour like you did back when you were 18 or in your 20s and 30s, it doesn’t work the same way.”

Stacey favors a holistic approach with his clients, focusing not only on technique and mechanics but also on personal lifestyle, diet and stress management, among other factors.

“When you hear about someone having to have vocal lessons, that means that for whatever reason their vocal cords are worn: They’re tired; they’re abused,” Stacey says. “They might be singing too much. They might not be getting enough rest between singing. Are there stressors in their life that are leading to stress on their vocal cords?”

Stacey says he’s as likely to steer his clients toward therapy, meditation or journaling as he is to assign specific vocal exercises. The Cleveland Clinic’s Adessa adds that “basics” such as hydration, sleep and general exercise “have a huge impact on the voice … so we examine those as factors in vocal health, as well.”

Stacey says “it’s so imperative that singers of every ilk and every style get good information about how to maintain the health of their voices.” He also uses “visualizing” as part of his regimen. “If you had a guitar, I can say, ‘OK, hit this string. See how your pressure is holding that string? What if you do this different thing …’ In the case of the voice, the instrument’s inside you. You have to learn and envelop a sense of awareness of when your instrument is firing at its best and how you experience that sound. and what it’s like to hear that sound not behind your ears but in front of you and project it at any volume.”

The result, of course, is that as singers age they won’t be able to sing like they used to. During a recent appearance on The Jasta Show (as Blabbermouth reports), former Queensryche frontman Geoff Tate acknowledged that he “can’t hit those high notes like that anymore in standard tuning” and, like many of his peers, has adjusted by lowering the song keys to accommodate.

“Tuning down a half step makes a huge difference because you’re not just killing yourself to hit it a note, and you can do it consistently seven days a week,” Tate explained. “If you are tuned up to standard tuning, I think you’d probably only get three shows before you’d need to take a break — and economically that’s just really, really hard to do.”

Adessa, meanwhile, endorses that strategy no matter how many nights a week you’re talking about. “If you have to lower your key by a half-step, a step, after you’ve been singing for 45 years or something, I think that’s a reasonable accommodation,” says Adessa, who also works with clients on the pacing of their sets.

“If it makes it easier for you to do and to reach your goals and just to keep singing well, why not do it? The goal is to help keep people singing.”

 

How to “Bulletproof” the Body, According to Fitness Experts – InsideHook

Health & Fitness | June 9, 2022 6:35 am

Why Fitness Experts Are Obsessed With “Bulletproofing” the Body

Bulletproofers will do anything to avoid injury. Here’s where to start.

By Tanner Garrity @tannergarrity

This article is a repost which originally appeared on InsideHook

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Biohacking is a mostly DIY endeavor.

· Bulletproofing is a preventative form of biohacking.

· Focusing on full body, joint friendly movements is a great way to maintain strength and flexibility as you age.

In the mid-2010s, when gonzo biohacking was first picking up steam, a team of California scientists put a form of chlorophyll into a man’s eyes. The idea was to give him “night vision,” and their experiment sort of worked. For a brief period of time, the man could reportedly see people moving 160 feet away in a pitch-black wood.

In recent years, there has been a steady stream of biohacking tests and tips, some of them somehow even crazier than applying eyedrops of a photosensitivity solution (like implanting radio transponders in necks), but most of it is mainstream and buzzy — the sort of “hacks” often touted on podcasts and featured in Instagram ads. You know the classics: nootropics, elimination diets, infrared therapy, intermittent fasting and thermoregulation.

A lot of that stuff works, in moderation, but biohackers — as is too often the case in the fitness world — have a soft spot for pseudoscience and absolutism. The DIY nature of a process intended to “[change] our chemistry and our physiology through science and self-experimentation” (a Tony Robbins quote, not mine) is fertile ground for credulous experimenters to agonize over every perceived disadvantage in the body.

One of the most famous biohackers out there, Ben Greenfield, employs over 30 different habits in his daily quest to take over his body. (That’s according to Biohack Stack, a site dedicated to tracking the proclivities of biohackers.) On top of the usual (fish oil supplements) and the unique (a system that filters air as if you’re walking outside), Greenfield also apparently injects stem cells from his own fat throughout his whole body, and regularly uses something called a penis pump.

It’s sensible to harbor a healthy skepticism for trends like biohacking, and any other wellness venture that comes along and sounds like it. But a recent movement that definitely fits that criteria, under the name “bulletproofing,” is actually worthy of your attention. While offbeat, the practice isn’t all that sexy. It advocates for slow-cooked, foundational fitness, of the sort that’s obsessed with preventing injuries.

Preemptive training might be a tough sell for Americans who can hardly be convinced to go outside for a run, let alone stretch before that run. But the regimen is far more dynamic than it sounds; while its premise (keep everything intact) sounds boring, bulletproofing is about challenging the body to do things it rarely does anymore, through movement progressions that most of us have never heard of or committed ourselves to.

In essence, the goal of bulletproofing is to gain the joint stability and mobility necessary to feel and perform explosively again. Most men past the age of 40 can’t run a 40-yard dash without fear of tearing a hamstring. They wouldn’t dream of trying to dunk a basketball or take on a high-speed batting cage again, either. But in training yourself not to get injured while attempting those feats, it’s possible to find yourself as adept as you were at them decades before. Think of it as getting fit “by accident.” A little humility shown towards Father Time could end up zipping you back to the glory days. It’s not a bad deal.

Bulletproofing is not mutually exclusive from biohacking. There are many, many fitness influencers who practice and pedal elements of both. This can make filtering through YouTube videos confusing. But the key is in identifying (and implementing in your own life, if you’re so inclined) a few choice commandments from the practice. Start slow and build up. The endgame isn’t to take control over your body, but to take control back from it, and give yourself the opportunity, as some bulletproofers like to say, “to lift forever.”

Be willing to rethink the process

Most strength or cardio regimens are preoccupied with immediate concerns: getting fit for summer, getting in shape for the upcoming season, or getting ready for a race (even marathon training, which can last months, has a hard cut once the 26.2 is finished). These patterns generally recruit a form of progressive training where the body beats itself up more and more until it attains a short-term goal. It can be an enormously gratifying process, but is a little less than ideal from a longevity perspective.

There’s a reason so many aging trainees suffer from repetitive use injuries, low back pain and seemingly inexplicable plateaus. They’re relying too heavily on the same moves and workouts they picked up years ago, when they should be prioritizing full-body, joint-friendly drills. A crucial rule of thumb? Respect the muscles you can’t see. (And the ligaments and the tendons, too.) This often means subbing traditional exercises for targeted mobility work. Think: reverse grip bench press, towel push-ups, overhead kettlebell presses. The key is to avoid the “locked in” grip that fixed plane movements so often engender — which put your joints at risk — and instead train the wrists, elbows and shoulders back to full rotational mobility.

Use resistance bands and bodyweight

Despite the hard-nosed moniker, bulletproofing doesn’t necessarily involve throwing heavy weights around. In fact, it can thrive on you using minimal weight (at first, anyway) and learning to make use of resistance bands and bodyweight. Some of us entertained a crash course in both during the pandemic, once gyms shuttered, but it’s likely that you stuck to endless repetitions of the usual suspects (bicep curls, push-ups, air squats), while neglecting some of the most unconventional and effective movements preferred by bulletproofing experts.

There are a ton of options out there on the resistance bands front, and a number of them are explicitly designed to fortify your core, which is at the nexus of any bulletproofing routine. A strong, stabilized core prevents improper swaying of hips while running — which puts undue pressure on cartilage in the kneecaps — and also makes sure you won’t feel a strain in the back every time you bend down to pick up a kettlebell…or a pile of snow while shoveling. Tie a resistance band to the wall, a door or a bar at your gym, and practice Russian twists, the Pallof press and wood chops. Reverse crunches are also fantastic.

Meanwhile, for a comprehensive look at how just a few bodyweight movements can eliminate pain and build strength, check out this clip from Graham Tuttle (commonly known as @thebarefootsprinter), a renowned bulletproofer who dislocated his shoulder nine years ago, tried to continue playing sports and exercising, but proceeded to see it pop out another 10 times in four years. He credits his bodyweight routine (snow angels, arm swings, thoracic extensions, etc.) with restoring his mobility, and getting him back to “cartwheels and jiujitsu.” Unlike conventional physical therapy, Tuttle’s M.O. relies on engaging fascia and connective tissue.

Learn to “run” backwards

Another favorite of bulletproofers — alongside farmer’s carries, plank variations, single-leg anything — is retro movement, a practice that looks and feels goofy, but is actually a dynamite workout for your lower half and core. Backwards running doesn’t compound pain from patellofemoral joint compression forces (a relationship between ground force and the vector of the knee) in the same way that forward running does. And instead of causing the area duress — a pretty common side-effect of constant running — backwards running actually strengthens the area. It does so by engaging little-known muscles and tendons such as the tibialis anterior (located along the shins) and the vastus medialis muscles (just inside of each knee).

The key appears to be mixing backwards running into your forward running regimen. Obviously, you shouldn’t give up forward running forever. Not only is that wildly impractical, but you also wouldn’t get to see all the positives that retro running can bring to your conventional routine. How do you start? Find a treadmill and try “deadmills,” a concept popularized by Ben Patrick (more commonly known as @kneesovertoesguy on Instagram) and Derek Williams (more commonly known as @mr1nf1n1ty). The duo are pioneers in the “resisted backward training” space. Both have a history of torn ligaments. Both are currently able to dunk.

Before graduating to their sleds, slant boards and straps (all used to increase range of motion at their knee joints and create more “bounce” in their legs), situate yourself atop a treadmill and hold the bars on each side. Do not turn it on (hence the deadmill nickname). Then just walk backwards, using your power and momentum to move the belt. You can hang out there as long as you like (go for three minutes if you can), or turn around, now facing the screen, and push back against it. This will feel extremely difficult and unnatural, but it’s the godsend your legs never knew they needed. See a demo here.

Stretch religiously

There’s a reason so few of us want to stretch — we’re never in stretching shape. If you’re accustomed to spending the day A) crammed into a tiny workspace, then B) going 0 to 60 in a workout class or on a Peloton, your body is just cycling through endless variations of tightness. It’s little wonder that once-in-a-while stretching feels somewhere between tedious and hopeless. A pleasant side effect of joint-friendly bulletproofing, though, is that you’re constantly performing exercises that catalyze range of motion and open up the body, which turns stretching into a more turn-key operation.

An added bonus: While bulletproofing workouts involve more dynamic and unfamiliar progressions, feel free to largely stick to the stretches you know well here (the hard part, of course, is actually sticking to them). To open up the back, perform trunk rotations, cat-camel stretches, hamstring stretches, hip flexor stretches and child’s poses. If you’re looking for a newer, bulletproof-approved stretch to play with, try out the 90-90. It’s on the more aggressive side of the stretching spectrum, but it’s very much worth shooting for. The endgame is to get your front leg at 90 degrees, relative to the knee and the hip, and the same with the rear leg, all while keeping an upright trunk position. It’s not as mind-blowing as night-vision, perhaps, but who needs that anyway?

Hoax or Helping Hand — What Does Science Say About Biohacking?

Zia Sherrell   13 June 2022

This article is a repost which originally appeared on healthnews

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Biohacking has been around in some form or another for centuries.

· Research is recommended before getting into any type of biohacking.

· Meditation is one of the simplest and most effective forms of biohacking.

Biohacking is the process of manipulating your environment and biology to improve health, optimize physical performance, or boost productivity and creativity. It can include anything from experimenting with different diets and supplements to using technology to track your health data. There are even more advanced methods like implantable devices.

While biohacking may seem like a new trend, it’s been around for centuries in one form or another. People have used biohacking methods like fasting, meditation, and exposure to cold temperatures to boost energy, lose weight, and help with chronic diseases for generations. Essentially, biohacking is trying out new techniques to see what benefits you and your health.

Biohacking is a great way to take control of your well-being. That said, it’s important to research before starting any new regimen to be well-informed about what may work for your body.

Continue reading as we explore the biohacking phenomenon to see if it could amplify your health.

What are some biohacking practices, and do they work?

There are numerous biohacking practices, from simple meditation techniques to electronic implants. Here are some of the most popular types of biohacks:

‧ Nutrigenomics

This controversial form of biohacking involves using DNA tests to tailor your diet and supplement regimen. The idea is that by knowing which genes you have, you can better understand how your body responds to certain foods and nutrients.

For example, if you have a gene that makes you more likely to absorb fat, you might want to follow a low-fat diet. Or, if you have a gene that makes you more likely to crave sweet foods and candy, you might want to limit your sugar intake.

There is some scientific evidence to support the idea that nutrigenomics can be helpful for weight loss and chronic disease prevention. It could decrease the risk of developing diseases with a genetic predisposition and may help you make physical changes like losing weight or reducing certain mental health symptoms.

However, it’s difficult to draw accurate conclusions from research as everyone is unique, and your body may respond differently to dietary changes or habits.

A 2015 review of nutrigenomics research noted that a person’s genetics are only one contributing factor to their weight or health. Additionally, exercise, hormones, stress, and weight affect how the body processes food.

‧ DIY biology

Also called DIY bio, this is a form of biohacking that allows people to conduct their own scientific experiments outside of a traditional laboratory or medical setting. Instead, it’s often done with the help of online resources and community support.

People practicing DIY biology often use genetic engineering and synthetic biology techniques to modify organisms. This could involve creating new strains of bacteria or growing tissue in a laboratory.

Some people practice DIY bio hoping to find new treatments for diseases, while others do it for fun. DIY biologists often have a shared goal of making science more accessible and demystifying complex concepts. They also hope to empower people to take control of their own health and well-being.

However, it’s important to note that DIY bio experiments can be dangerous or even fatal without proper safety precautions. Additionally, according to a 2017 article utilizing harmful biological agents could break international bioterrorism laws.

‧ Grinder

A grinder is someone who has implantable devices, such as magnets or tracking chips inserted into their body. The implants are typically placed under the skin and can be used for various purposes, including unlocking doors or starting a car.

Some people also have implants that track their health data or help them to monitor their environment. Chips can monitor body temperature, oxygen saturation, blood sugar levels, and more. As such, they have potential to help people with diabetes, high cholesterol, or heart problems better manage their condition. They could also help people monitor their environment for toxins, pollution, or other hazards, which has implications for those with asthma and respiratory conditions.

Much research is still needed to understand the long-term effects of implants, but many people believe they have an exciting future within the healthcare landscape.

However, implanting devices without qualified medical supervision carries the risk of serious infection and other harmful effects, so people should exercise caution.

Simple ways to biohack at home

Not all biohacks are high-tech or require expensive equipment. In fact, some of the simplest can be done at home with no specific materials. Here are some easy ways to start biohacking.

‧ Consume caffeine. Caffeine is a stimulant found in coffee, tea, and dark chocolate. Many people use it to improve their focus and energy levels. To biohack caffeine, record your intake and track how it affects your productivity. Then adjust your consumption accordingly. You can also try bulletproof coffee, which is coffee with a biohacker edge. It contains medium-chain triglyceride (MCT) oil, which may boost energy levels and assist in weight loss.
‧ Follow an elimination diet. Elimination diets remove certain food groups or nutrients and then gradually reintroduce them to see the effects. People with allergies or other health concerns surrounding foods use these diets to find out which foods are causing problems. It’s easy to follow an elimination diet by completely avoiding food for around 2 weeks to 1 month before gradually reintroducing it. As you begin to eat the eliminated food, take note of any symptoms that appear, such as rashes, stomach pain, fatigue, or digestive symptoms, which could indicate that you’re allergic or intolerant.
‧ Increase your blue light exposure. If you can, try to increase your sun exposure as the blue light it emits can help improve mood and cognitive performance. Try different amounts of sun exposure and see if you notice any benefits. However, remember to use sunscreen with a Sun Protection Factor (SPF) of 30 or higher and wear sunglasses to protect your skin and eyes from sun damage

The benefits of biohacking

Biohacking could have some health perks, and there are many techniques such as dietary manipulations that you can easily do at home with few risks. However, it’s best to avoid practices that involve inserting devices into your body or using chemicals or other substances.

If you’re interested in trying biohacking, talk to your doctor before making any significant changes to your diet or medications.