Do Eating Disorders Affect Sexual Health?

Yes, Bulimia Can Affect Men’s Sexual Health

This eating disorder may cause a drop in testosterone and lead to a number of issues.

Author: David Hopper
Published: May 18, 2023

This article is a repost which originally appeared on Giddy

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

Key Points

‧ Eating disorders can have serious repercussions on hormone levels and health.

‧ Many eating disorders in men go unnoticed.

‧ Other risky behaviors often accompany eating disorders.

Chris, a 40-year-old man, had been struggling with body image and shame when he went to see a sex therapist. The body image issues had led to a manifestation of bulimia nervosa, a potentially life-threatening eating disorder marked by overeating or binging and, commonly but not always, self-induced vomiting.

Chris’s partner had made hurtful comments about him “finishing too fast” and threatened to leave the relationship because he was not “man enough,” said Robyn Flores, M.S., L.M.F.T., a sex therapist and doctoral candidate who provides client care in Texas and Colorado for Respark Therapy. She worked with Chris.

Editor’s note: We have changed Chris’ name so Flores could speak freely about his case.

“He feared abandonment and the potential end of the relationship, so he decided to restrict his diet,” Flores explained.

One patient beats his eating disorder

During this time, Chris internalized most of his emotions, fearing expressing them would push his partner away even more. He hit a point when he entered the binge-restrict cycle. He started bingeing on food, then either exercising for several hours or purging for a sense of “relief” from the feelings of shame he incurred by eating the “bad” food, Flores said.

In therapy, Flores explored how Chris’ binge cycle began and what perpetuated it as she guided him in taking steps to break the cycle.

“He was initially shamed for experiencing pleasure through sex, then criticized, and experiencing pleasure with food, and was also criticized,” Flores said. “He was in an invalidating relationship in which his needs for comfort and acceptance were not present.”

Fortunately, through a combination of radical acceptance and mindfulness, as well as care from a registered dietitian, Chris was able to overcome his eating disorder.

What is bulimia?

Eating disorders are a psychiatric category of illnesses in which individuals have maladaptive behaviors regarding their eating, or lack thereof, or harmful behaviors that involve food intake, according to Roberto Olivardia, Ph.D., a clinical instructor of psychology at Harvard Medical School.

“Eating disorders are very dangerous,” Olivardia said. “Eating disorders are psychiatric diagnoses, but they’re also medical diagnoses. They absolutely have a whole host of different adverse and negative consequences.”

Common eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder and avoidant restrictive food intake disorder (ARFID).

Studies show that anywhere from 25 percent to 30 percent of people with eating disorders are male, and approximately 1 percent to 1.5 percent of the United States male population will struggle with bulimia at some point in their lifetime.

“Bulimia nervosa is a condition where someone tries to achieve a certain body ideal by doing things to make up for what they’ve eaten,” said Jason Nagata, M.D., an assistant professor of pediatrics at the University of California, San Francisco and an expert on eating disorders. “The classic bulimic behaviors in women include vomiting, fasting or use of laxatives to prevent weight gain. In men, compensatory behaviors can include excessive exercise and using muscle-building drugs or supplements.”

Bulimia involves repeatedly eating large amounts of food in a short period of time. Nagata pointed out that the volume of food consumption during binge eating episodes may be larger in men than in women.

“For men, eating a lot of food in one sitting might be called a ‘cheat meal’ and seen as a good thing if they are trying to build muscle,” Nagata said.

What causes bulimia?

The causes of bulimia are similar in men to what they are in women. That list includes a complex array of factors, according to Meghan Gillen, Ph.D., an associate professor of psychology at Penn State Abington who studies eating disorders.

Bulimia can be genetic. If a man has a family member who struggled with an eating disorder, he’s more likely to have one. Feelings of depression, stress or anxiety can be contributing factors, too.

“Food can sometimes feel like a form of self-medication to ease someone’s negative emotions,” Gillen said.

Men with bulimia tend to be impulsive and might struggle with impulse control issues, and the disorder often co-occurs with substance use, Olivardia explained.

“It’s often characterized by people who have some emotional dysregulation issues, where it’s very difficult for them to manage their feelings and their emotions,” he said.

What often precipitates bulimia is the dieting behavior of restricting and not eating enough.

“Then nature overrides that and says, ‘We’re gonna eat a lot.’ And then they binge,” Olivardia said.

Athletes are at higher risk for bulimia due to the weight cutting or gaining involved with certain sports. Past experiences or trauma can also contribute to the development of bulimia. For example, being teased or bullied about their body or appearance could lead them to feel worthless.

Compounding these facts is the fact that we live in a culture that dictates certain bodies are more valued and idealized, according to Olivardia.

Bulimia and sexual health

Eating disorders tend to affect sexual function. In men, eating disorders can lead to low testosterone levels and a reduced sex drive.

Low-T and libido

“When a man’s body does not get enough nutrition, the body enters a starvation state, and testosterone production is reduced,” Nagata said.

Bulimia can result in a low body mass index (BMI) because of purging or excessive exercise.

“Their BMI may decrease, and that can lead to lower testosterone, which can affect their libido,” Gillen said. “It can also impact their sperm count as well.”

Risky sexual behavior

Some eating disorder behaviors, such as vomiting, may even be associated with more sexual partners and unprotected sex.

“An explanation for why people with bulimia nervosa engage in purging behaviors is that they may be more impulsive, which can also lead to risky sexual behaviors,” Nagata said. “Men who have impulsive personalities may have a higher chance of developing both disordered eating habits and engaging in more sexual behaviors.”

Men who have bulimia may take muscle-building supplements and drugs such as anabolic steroids. Men who use these performance-enhancing drugs have been found to have more sexual partners and are at a higher risk of getting sexually transmitted infections (STIs) compared to men who don’t use them.

Self-consciousness about sex

Because eating disorders make men feel anxious or self-conscious about their bodies, this can have a psychological impact during sex.

“That can affect men’s confidence,” Gillen said. “If someone is really concerned about their body, they may feel more uncomfortable in sexual situations.”

Does bulimia cause infertility?

Bulimia in men is understudied and underreported. The effect bulimia has on women has received much more attention.

“I think we don’t know as much about men; there’s just not as much work on it,” Gillen said. “For women, when they get to that lower BMI, it affects their menstrual cycles, and that has a number of implications for women’s fertility and general overall health.”

For men, it’s not as clear-cut.

“It’s much more objective for women than for men,” Gillen said. “We need more research on how it impacts men’s fertility.”

Nagata said he’s not aware of any studies specifically examining bulimia and infertility in men.

“However, eating disorders can lead to lower levels of follicle-stimulating hormone [FSH] in men, an important hormone for stimulating sperm production,” he explained.

If you or a loved one are struggling with an eating disorder, Nagata recommends seeking professional help.

“Eating disorders are best supported by an interdisciplinary team, including a mental health, medical and nutrition provider,” he said.

Men’s Health: Dos & Don’t Of Diet For Better Fertility In Men

This article is a repost which originally appeared on DOCTOR NDTV

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

The ability of a person to reproduce naturally is referred to as fertility. When a man’s chances of getting his female spouse pregnant are poor, this is known as male infertility. Usually, it depends on how good his sperm cells are. Infertility can sometimes be related to sexual function, and it can also occasionally be related to the quality of the semen.

Male fertility really depends on a healthy sperm count. Sperm count can be affected by a variety of elements, such as nutrition and way of life. You can increase sperm count and overall fertility by incorporating particular nutrients into your diet. We’ll look at some fundamental dos and don’ts that have been demonstrated to have an impact on sperm count below.

Dietary do’s & don’ts to boost fertility in men:

Do’s

  1. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.
  2. You certainly already know that vitamin C can strengthen the immune system. According to some research, consuming antioxidants like vitamin C may increase fertility.
  3. Cut back on processed and fast food, as they contain high levels of unhealthy fats, sugars, and artificial additives that can negatively impact fertility.
  4. Increase your intake of antioxidants such as vitamin E, and selenium, as they can help protect sperm from damage.
  5. Fertility in both men and women can benefit from vitamin D. Another vitamin that might raise testosterone levels is this one. Men who were vitamin D deficient had a higher likelihood of having low testosterone levels, according to one observational study.
  6. Fenugreek is an appreciated herb for both cooking and medicine. Supplements containing fenugreek have been demonstrated to considerably raise testosterone levels.
  7. One of the foundational elements of male fertility is getting adequate zinc. Additionally, taking zinc supplements may prevent the lower testosterone levels linked to overdoing it on high-intensity exercise.
  8. Ashwagandha is a herb used for medical purposes which can be added to your diet. According to studies, ashwagandha may increase testosterone levels, hence enhancing male fertility.

Don’ts

  1. Avoid or limit foods that are high in saturated and trans fats, such as red meat, fried foods, and baked goods, as they can decrease sperm count and motility.
  2. Reduce intake of soy products. Soy is abundant in isoflavones which causes an oestrogenic effect that drops the levels of testosterone.
  3. Avoiding consuming predator fish such as tuna and swordfish. These fish are high in mercury which can negatively affect our reproductive health and lead to fertility issues.
  4. Reduce your caffeine intake, as high levels can negatively impact sperm quality.
  5. Avoid or limit alcohol intake, as excessive consumption can decrease testosterone levels and impair sperm production.
  6. Avoid smoking and exposure to secondhand smoke, as they can damage sperm DNA and decrease sperm count.
  7. Don’t skip meals, as it can negatively affect hormone levels and overall sperm health.
  8. Foods in cans and tins are lined with a substance called bisphenol (BPA). Since bisphenol mimics oestrogen in the human body, it can have consequences akin to too much soy.

Follow these dietary dos and don’ts to improve your fertility and increase your chances of conceiving.

 

Best Weight Loss Plans For Men: A Guide

Your Guide To Weight Loss Plans For Men

By Rachael Link Contributor

Expert Reviewed Jose Antonio, Ph.D, F.N.S.C.A., F.I.S.S.N. Exercise and Sports

Science, Sports Nutrition
Published: Nov 28, 2022, 10:56am

This article is a repost which originally appeared on Forbes HEALTH.

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

Key Points

‧ There are many benefits to maintaining a healthy weight.

‧ A weight loss plan often involves changing dietary and exercise habits.

‧ Finding a sustainable, enjoyable training and diet format is necessary for success.

Reaching and maintaining a healthy weight offers many benefits beyond boosting your self confidence. In fact, according to the Centers for Disease Control and Prevention (CDC), losing just 5% to 10% of your body weight can lead to significant improvements in blood sugar, blood pressure and cholesterol levels[1].

However, with the vast number of weight loss plans for men out there, finding a program that’s safe, sustainable and effective can feel challenging. This article explores a few of the top weight loss meal plans and workout regimens for men, along with which factors you should consider before getting started.

What Weight Loss Plans Are Available for Men?

There are a variety of plans out there that claim to result in weight loss for men specifically, ranging from evidence-based eating patterns to restrictive fad diets that require meticulous calorie counting and nutrient tracking. Similarly, there are a wide range of workout programs designed for weight loss as well, many of which include bodyweight exercises, gym regimens or home training routines.

However, most experts agree that a weight loss plan should include changes to both your diet and your workout routine for maximum effectiveness.

“The old saying ‘you can’t out-train a bad diet’ is totally true,” says Mike Silverman, a certified personal trainer and an editor for the workout program Living Fit, based in Bethesda, Maryland. “You can lift heavy, work hard, get sweaty and get no place if your diet is mostly beer, tacos and birthday cake.“

In fact, one review in Journal of the Academy of Nutrition and Dietetics found that weight management programs that paired dietary modifications with physical activity were significantly more effective for long-term weight loss than those that focused solely on diet or exercise alone[2].

Weight Loss Meal Plans for Men

Regardless of the diet you choose to adhere to, experts note that the main driver of weight loss is via a caloric deficit (in which you burn more calories than you consume). This is why a high protein diet seems to produce such favorable changes in body composition—there is evidence to suggest that higher protein diets may indeed promote a loss of body fat through mechanisms related to the thermic effect of feeding (the amount of energy it takes to digest and process the food you eat), as well as promoting better satiety.

With that in mind, there are many expert-backed eating patterns that can promote weight loss for men. Here are a few of the top recommendations.

DASH Diet

Julie Miller Jones, Ph.D., a board-certified nutritionist and scientific advisor for the U.S. Food and Drug Administration and the Joint Institute of Food Safety and Nutrition for the University of Maryland, recommends the Dietary Approaches to Stop Hypertension (DASH) Diet for men interested in weight loss.

Originally developed by the National Heart, Lung and Blood Institute to help lower blood pressure, the DASH Diet provides general guidelines of how many servings from each food group you should aim for each day. In particular, the diet emphasizes fruits, vegetables, whole grains, low-fat dairy products, vegetable oils, fish and poultry. While calorie counting is not required with this eating plan, it doest limit daily sodium intake to 2,300 milligrams or less. It also recommends limiting foods high in saturated fats, tropical oils and sugar-sweetened beverages.

As Dr. Miller Jones points out, the DASH diet is not overly restrictive and can be followed long-term. “I always say that you should never go on a diet that you cannot live with for the rest of your life,” she says. “There are no forbidden foods, just foods that you should choose infrequently, and the DASH diet supports this mantra.”

While the DASH diet is famous for its heart health benefits—such as lower blood pressure and LDL cholesterol—it can be effective for weight loss, too, as it encourages nutrient-dense whole foods and physical activity. According to one review of 13 studies, a low-calorie DASH diet was found to be more effective for weight loss and fat loss than other low-calorie diets[3].

Mediterranean Diet

Joan Salge Blake, a registered dietitian and nutrition professor at Boston University, recommends both the DASH Diet and Mediterranean diet as her top choices for weight loss for men. “Both are backed by research and have been shown to reduce the risk of heart disease, the leading cause of death among Americans, especially men,” says Salge Blake.

The Mediterranean diet, in particular, includes ample amounts of fruits, vegetables, whole grains, fish and legumes, along with plenty of heart-healthy fats, such as olive oil. While no foods are excluded from the diet completely, red meat and sweets should be limited.

One 2020 study found that greater adherence to the Mediterranean diet was associated with two times greater likelihood of weight loss maintenance. Researchers note that this may be attributed to the increased intake of fiber and protein on the Mediterranean diet, both of which can increase feelings of fullness and satiety[4].

In addition to promoting weight loss, the Mediterranean diet has also been linked to a variety of other health benefits, including a reduced risk of high blood pressure, metabolic syndrome and type 2 diabetes. As Salge Blake points out, it may also help protect against heart disease, which accounts for about one out of four male deaths in the U.S., according to the CDC[5].

Intermittent Fasting

Intermittent fasting is a popular dietary practice that has been associated with a number of health benefits. The general idea of intermittent fasting is to cycle between periods of eating and fasting within an allotted period of time, and one of the most common variations is 16/8 fasting, which involves fasting for 16 hours and limiting food intake to an eight-hour window each day.

According to Chicago-based registered dietitian, Amber Dixon, “This helps to reduce insulin levels, which can help with fat loss.” Dixon also notes that fasting can force the body into ketosis, a metabolic state in which the body burns fat for fuel instead of sugar.

Interestingly, one review of 27 studies found that intermittent fasting could be as effective as a calorie-restricted diet when it comes to weight loss, with studies reporting an average weight loss of up to 13% of body weight with no serious side effects[6].

Plant-Based Diet

“I recommend a whole food, plant-based diet for men for weight loss,” says Dana Ellis Hunnes, Ph.D., a senior clinical dietitian at UCLA Health. “Plant-based diets are high in fiber, fruits and vegetables, which are anti-inflammatory, are satiating and fuel your muscles and brain.” While there are different iterations of plant-based diets, they all emphasize nutritious plant foods while limiting animal products, such as meat, eggs and dairy, as well as refined and processed foods.

For weight management in particular, research suggests that plant-based diets can help prevent overweight and obesity, improve diet quality and promote weight loss[7].

In addition to supporting weight loss, Dr. Ellis Hunnes also notes that plant-based diets can promote muscle growth, reduce inflammation and provide a wealth of essential vitamins and minerals. Furthermore, additional research suggests that plant-based diets may protect against chronic conditions like heart disease, cancer and type 2 diabetes.

Weight Loss Workout Plans for Men

Staying active is just as important as switching up your diet when it comes to long-lasting, sustainable weight loss. Here are a few weight loss workout plans recommended by experts.
Weight-Loaded High-Intensity Interval Training (HIIT)

“Overall, I’m a big fan of weight-loaded HIIT for weight loss,” says Silverman. High Intensity Interval Training (HIIT) can deliver many of the benefits of other forms of exercise in a shorter amount of time, including increased fat-burning and muscle definition, according to the National Academy of Sports Medicine (NASM).

HIIT involves alternating between periods of short-duration, high-intensity exercises and lower intensity movements to allow for active recovery. Exercises should be performed at the highest intensity possible for 10 to 45 seconds, followed by a brief active recovery, typically just long enough to catch your breath, according to NASM.

Silverman’s recommended “weight-loaded” HIIT involves performing high-intensity exercises with added resistance rather than bodyweight alone by using equipment like dumbbells or weight plates.

“Interval training like Tabata using kettlebells, battle ropes and medicine balls really takes the fat off quickly for most guys,” says Silverman. “Use moderate weights and definitely keep your form solid.”

According to one study in BMJ, HIIT resulted in similar weight loss as moderate-intensity continuous training, which includes activities like biking or jogging. However, HIIT was more effective at improving cardiorespiratory fitness in a shorter amount of time[8].

Circuit Training

Circuit training is a type of exercise that involves moving between eight to 10 exercises in a circuit (one right after the other, with minimal rest in between) and performing each movement for a set number of repetitions or a specific period of time. Typically, you can repeat each exercise in the circuit one to three times, according to NASM. Examples of exercises included in circuit training range from push-ups to jump squats to mountain climbers. NASM notes that since there is little rest in circuit training, it keeps the heart rate up, which burns more calories.

“I love to use circuit training for many of my clients because the sessions move quickly, and circuit training offers great results with some cardiovascular benefits,” says Marisella Villano, a personal trainer based in Hampton Bays, New York. She recommends aiming for at least three sessions weekly, which may include a combination of exercises like squats, rows and deadlifts.

P90X

P90X is a 90-day at-home workout program designed to promote weight loss and muscle growth by combining strength training, yoga, plyometrics, cardio and stretching. According to certified personal trainer and founder of the fitness blog Fizzness Shizzness Rob Wagener, “P90X is still, in my opinion, one of the best workout plans for any man looking to lose weight and get a leaner, more toned body.”

The company claims that the program works by introducing new moves to challenge your muscles and prevent your body from adapting to your workout routine. One very small study found that while exercise variation was as effective as performing the same workouts each in terms of improving muscle thickness and strength, it had a more positive effect on enhancing motivation to train[9].

“One of the beautiful things about P90X is that it’s accessible to almost anyone at any fitness level,” explains Wagener. He also notes that the program is well-rounded and targets several areas of the body while also incorporating cardio and HIIT into the regimen.

What to Consider When Selecting a Weight Loss Plan for You

There are several key factors you should consider when finding a weight loss plan that’s right for you.

For starters, it’s best to pick a plan that’s compatible with your lifestyle, along with your personal needs and preferences. This will be much easier to stick to in the long-run and can help set you up for long-term success.

Salge Blake also emphasizes the importance of picking a sustainable weight loss plan that promotes healthy habits rather than seeking a short-term solution that promises quick results. “It shouldn’t be a diet for weight loss, but an eating style for long-term health,” she says.

Diets or workout programs that claim to help you lose weight very quickly should also be avoided. In fact, the CDC notes that people who lose weight at a steady rate of around one to two pounds per week are more likely to keep the weight off long-term[1].

Setting realistic goals is also key when it comes to exercise, according to Villano. “For beginners and people getting back into exercising, take your time,” she says. “Sometimes, we have a tendency to make big plans that we cannot maintain, which causes us to give up altogether.” Instead, she recommends starting small and working your way up gradually to reach your goals.

Sources
Footnotes

Losing Weight. Centers for Disease Control and Prevention. Accessed 11/1/2022.
Johns DJJ, et al. Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons. J Acad Nutr Diet. 2014;114(10):1557–1568.
Soltani S, et al. The Effect of Dietary Approaches to Stop Hypertension (Dash) Diet on Weight and Body Composition in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. Obes Rev. 2016;17(5):442-54.
Poulimeneas D, et al. Exploring the Relationship Between the Mediterranean Diet and Weight Loss Maintenance: The MedWeight Study. Br J Nutr. 2020;124(8):874–880.
Men and Heart Disease. Centers for Disease Control and Prevention. Accessed 11/1/2022.
Welton S, et al. Intermittent Fasting and Weight Loss: Systematic Review. Can Fam Physician. 2020;66(2):117-125.
Turner-McGrievy G, et al. A Plant-Based Diet for Overweight and Obesity Prevention and Treatment. J Geriatr Cardiol. 2017;14(5):369–374.
D’Amuri A, et al. Effectiveness of High-Intensity Interval Training for Weight Loss in Adults With Obesity: A Randomised Controlled Non-inferiority Trial. BMJ Open Sport Exerc Med. 2021;7(3):e001021.
Baz-Valle E, et al. The Effects of Exercise Variation in Muscle Thickness, Maximal Strength and Motivation in Resistance Trained Men. PLoS One. 2019;14(12):e0226989.

References

DASH Eating Plan. National Heart, Lung and Blood Institute. Accessed 11/1/2022.
Davis C, et al. Definition of the Mediterranean Diet: A Literature Review. Nutrients. 2015;7(11):9139–9153.
Guasch-Ferré M, Willett WC. The Mediterranean Diet and Health: A Comprehensive Overview. J Intern Med. 2021;290(3):549-566.
Mandal S, et al. Intermittent Fasting: Eating by the Clock for Health and Exercise Performance. BMJ Open Sport Exerc Med. 2022;8(1):e001206.
Tuso PJ, et al. Nutritional Update for Physicians: Plant-Based Diets. Perm J. 2013;17(2):61–66.
Craig WJ, et al. The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients. 2021;13(11):4144.
HIIT Workouts: Programming, Exercises and Benefits. National Academy of Sports Medicine. Accessed 11/1/2022.
Circuit Training Workouts – Everything You Need to Know. National Academy of Sports Medicine. Accessed 11/1/2022.

What Happens To Our Muscles As We Age?

By Beth Bradford/Sept. 25, 2022 9:00 pm EDT

This article is a repost which originally appeared on Health Digest.

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

Our Takeaways:

· Adults over 65 should engage in resistance training at least twice a week to stave off the effects of sarcopenia (age related muscle loss).

· Age related muscle loss is more pronounced in men.

· Increased inactivity combined with hormonal decline accelerates sarcopenia.

The Centers for Disease Control and Prevention recommends adults over 65 devote at least two days a week to strength training. That’s because our muscles lose both size and strength over the years, according to Better Health. The muscle fibers themselves get smaller and we have less of them. It takes longer for us to replace muscle tissue, and it’s often replaced with tougher tissue. Our nervous system also changes with age, which means that we lose muscle tone and the muscles themselves can’t contract as well. This can put us in a vicious cycle where our muscles get weak, we’re too tired to exercise, then we don’t want to exercise (via Healthline).

According to Cleveland Clinic, we begin losing muscle mass in our 30s, but muscle loss accelerates after the age of 65. In fact, this age-related decline in muscle mass is more pronounced in men, according to a 2014 article in Sports Health.

The consequences of muscle loss

We need to keep muscle as we age to limit the risk of sarcopenia, which is the medical term for this age-related muscle decline, according to Cleveland Clinic. Sarcopenia is the main contributor to older adults falling and losing their quality of life. It prevents seniors from performing daily activities and living comfortably on their own. People who have sarcopenia have poor balance, walk slowly, and have problems climbing stairs.

Not only does sarcopenia reduce the quality of life, but it also reduces life span (via Healthline). Much of the muscle decline in older adults comes from reduced physical activity, less protein in the diet, inflammation from injury or illness, or stress from chronic diseases. As we age, we also have lower levels of hormones that maintain muscle mass and bone, such as testosterone and estrogen (via 2014 article in Sports Health). The good news is that we can make changes to slow and even reverse this muscle decline, according to Better Health.

How to prevent age-related muscle decline

Even if someone is already experiencing muscle loss, muscles can still respond well to strength training, according to a 2014 article in Sports Health. Adults up to 90 years old have even improved their strength. A 2022 review in Frontiers in Sports and Active Living found that strength training is best to combat sarcopenia. The researchers recommended methods like suspension training to activate core muscles. They also suggested low weights with low reps and short breaks for seniors.

Because poor nutrition can contribute to age-related muscle decline, Cleveland Clinic suggests adding 20 to 35 grams of protein to each meal to maintain muscle mass. However, the 2014 article said more research was needed on how nutrition affects sarcopenia specifically. Therefore, experts suggest for seniors to add vitamin D and long-chain polyunsaturated fatty acids to their diets in order to retain muscle.

 

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.

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/

Strength Training: Recommended Amount and Advice

The Lift | Gabrielle Kassel

Strong Schedule: How Often Should You Strength Train? BOLD

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Gabrielle Kassel on May 18, 2022

This article is a repost which originally appeared on GREATIST

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

Our Takeaways:

· Strength training is an important part of maintaining health.

· It is recommended to train 3 days a week, though 4 to 5 days a week can offer more benefits.

· Compound movement provide more of a workout than isolation exercises.

This is a series where we break down simple fitness activities you can do anywhere — and not just do them, but do them right. With these helpful tips, you can take control of your exercise process at your pace.

Maybe you loathe lifting but have goals you wanna achieve. Maybe you’re worried you’re under- or overdoing it at the gym. Maybe your schedule is fuller than your Netflix queue.

Whatever your situation, you’re here because you want to know how often you need to do strength training to hit your goals.

Ahead, your answer.

The health benefits of strength training

Let’s get this out of the way first: Strength training zero days a week really isn’t an option. Even if you’re not interested in building a bulked-up trunk or hulk-like arms (no shade — to each fitness-er their own fitness goals), you should be strength training.

Why? Because the health benefits are LEGIT.

If you still need some convincing to get started, read on.

1. Stronger muscles, stronger heart

Whether you’re trying to run faster, hike a small mountain with a hot date, or dance for hours at the club later, strength training might just be the answer. Because yeppp, your aerobic fitness will benefit from some weight-room hangs.

Sure, lifting weights is known to build muscle and tone your physique. But, according to a 2013 research review, it can also increase your aerobic capacity — that is, it can help get blood, oxygen, and nutrients flowing to your muscles more efficiently.

In addition, strength training improves your lactic threshold.

“Lactic threshold is the amount of time it takes for your muscles to fatigue,” says Jordan Metzl, MD, a sports medicine physician and the author of Running Strong. Essentially, the higher your lactic threshold, the longer you can work out without getting tired. Go ahead and sign up for that race.

2. Injury prevention

Gaining strength also minimizes your chances of getting hurt. *Throws triumphant fist into the air*

“Strength training has been shown to increase bone density as well as increase the resilience of your tendons and ligaments,” explains Michael Boyle, a strength and conditioning coach and functional training expert in Boston. “So, not only are you simply able to lift more weight, but you’re also building resistance to injury.”

Strength training will strengthen your midline too. A strong midline = better balance. And better balance = reduced risk of falling and injuring yourself!

3. Can help with weight loss

Would your brain combust if you learned that you could hit your weight loss goals without stepping on a treadmill?

Welp, prepare for an explosion, because recent studies have shown that people who weight train can see fat and weight loss similar to those who spend the same amount of time doing cardio.

4. Improved mental health

Mental health is health! (If you read that punctuated by clap-hand emojis, you read it correctly.)

And guess what? Lifting things up and putting them back down is likely good for your mental well-being.

A 2013 study of 341 women found that participants who started strength training twice a week had better body image and began to enjoy physical activity more than before.

Also, in a small 2020 study in 24 adults, participants reported reduced anxiety symptoms after an 8-week resistance training program.

We need more and bigger studies to learn more about these mental health benefits, but the results so far are encouraging!

How often do I have to lift to reap these rewards?

The short answer: 3 days per week.

Talk to almost any gym rat or trainer and they’ll tell you that’s the recommended number of times you should get your hands on some weights.

And for good reason: “When you work out 3 days a week, you’re working out often enough that you’re able to really learn the skill of lifting,” says strength coach and registered dietitian Albert Matheny, director of ARENA Innovation Corp and co-founder of SoHo Strength Lab in NYC. (Yes it is a skill!)

“Working out 3 days a week also allows you to prioritize both intensity in your workouts and recovery when you’re not exercising,” he says.

To top it off, strength training 3 days a week still allows adequate space in your schedule for other types of workouts, should that appeal to you.

That said, 1 or 2 days a week will still get you benefits

Can’t make it to the weight room more than once or twice per week? That’s not bad at all!

Lifting just once a week is enough to get some benefit, according to trainers.

“I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of TS Fitness.

“Once per week is enough to see some results for beginners and is usually enough for more advanced athletes to maintain most of their current strength gains,” adds Matheny.

But Matheny emphasizes that if you have the option of working out 2 days a week instead of one, it’s a good idea to do that! “The difference between working out once per week and twice is significant.”

Learning new lifts will be much easier, too, if you’re going twice per week than if you’re only going once. Again, learning how to lift is half the battle for new(er) lifters.

If you’re lifting twice per week, you can bring your full oomph to each and every session. Assuming you don’t work out on 2 consecutive days, that means you’re maximizing intensity.

For people training for marathons or triathlons, adding anaerobic (strength) training 2 times per week may even be more optimal than adding more days of strength training, according to Tamir.

Why? “Because the added strength will give the body the tools it needs to handle the repetitive stress of movements like running, cycling, or swimming while still leaving time in your schedule to train,” Tamir says.

You might meet your goals faster if you work out 4 or 5 days a week

If your fitness goals are strength-specific, you may benefit from strength training more than 3 days per week.

“If you have a goal, like ‘be able to squat X within X months’ or ‘increase overall muscular hypertrophy,’ strength training more could help you reach that goal faster,” says Matheny.

However, if you’re strength training more than 2 days per week, you’re going to want to rethink what each of those workouts looks like.

“The typical rule of thumb for programming is that if you’re strength training 1 to 3 times per [week], each workout should have a full-body emphasis,” says strength and conditioning coach Jake Harcoff. “But if you’re training more frequently than that, it makes sense to start incorporating splits into your program.”

In practice, that looks like training legs on Monday, back and biceps on Tuesday, and so on.

Lifting 6 or 7 days per week is pushing it …

TBH, if you’re reading this, you probably don’t need to be lifting 6 times per week.

“Strength training 6 to 7 times per week should most likely be left to the most elite lifters and longtime resistance trainers,” says Harcoff.

According to Harcoff, if you’re an average gym-goer, you’d benefit from going to the gym that often only if:

‧ you have only a short time to allocate to training (think: less than 30 minutes) each day
‧ your overall volume from the days you’re working out is low

Training this often isn’t recommended because it doesn’t give your body enough time to recover between sessions. And, as Matheny puts it, “If you’re not recovering, you’re not actually getting stronger.”

The best ways to get stronger

Regardless of how often you exercise, some training rules can help you reach your goals.

Do at least *some* compound exercises

What do the deadlift, squat, clean, and press have in common? They’re all compound exercises.

Compound exercises work multiple muscle groups at once and therefore offer greater bang for your buck than isolation exercises.

To understand the distinction, consider the difference between a front squat and a biceps curl. While a front squat works your calves, hamstrings, quads, glutes, core, back, forearms, and chest, the biceps curl works only your biceps.

Especially for folks who are crunched for time, compound exercises are the way to go to maximize strength (and fat burn) gains.

Boyle’s recommendation: Squeeze a variety of compound exercises that target different muscle groups (both upper and lower body) into every session.

Make do with what you’ve got

Sure, your options may be expanded if you’ve got a barbell or kettlebell handy, but it is possible to get a full-body strength workout without equipment!

If you can’t get to a gym, Boyle recommends combining movements like push-ups, pull-ups, planks, lunges, and squats.

Metzl agrees, adding that burpees, as well as plyometric jump squats and arm walkouts to push-ups, can be a nice way to switch things up. “These moves ramp up your metabolic furnace for the day,” he says.

Lift more weight

“Keep in mind the size principle: The higher the resistance, the more muscle recruitment,” says Tamir.

Meaning, you shouldn’t be reaching for the 3- or 5-pounders if you can actually lift 10 or 12 pounds with good form. The more weight you can lift safely, the more gains you’ll see.

Warm up properly

No, this isn’t just lip service — warming up actually is important.

“A proper warmup is crucial before kicking off a high resistance, high intensity workout, especially if you’re sedentary the rest of the day,” Tamir says.

Track your post-training activities too

“Proper nutrition is still king when it comes to getting the results you want,” says Matheny.

And that includes what you eat right after your workout. “Eating healthy carbs post-workout will replenish your glycogen levels and help your muscles recover faster,” Tamir says.

More important is the window for consuming protein. To maximize protein synthesis, Matheny recommends having 20 or more grams of protein within an hour of working out.

Bottom line

As far as strength training is concerned, doing something is better than doing nothing. The recommended frequency is 3 days per week for good gains.

Hitting the weight rack or the mat once a week may not be enough to reach your loftier goals. But any workout you do in the weight room – along with proper nutrition and hydration – is still enough to increase your overall health and fitness level.

And if you prefer to hit the gym more often, as long as you’re recovering properly, have at it!

 

 

 

 

 

 

 

 

 

 

 

Biohacking and Optimising Your Health During Covid-19

How to Optimise Your Health During Covid-19 With Biohacking

By Dr Jonathan Seah | 14 Mar 2022

This article is a repost which originally appeared on PRESTIGE

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

Our Takeaways:

· Dietary biohacks can be used for more efficient recovery from illnesses like Covid-19.

· It is possible to potimize the health beyond functional levels with diet and supplementation.

· Plant based and ketogenic diets are considered optimal for dealing with Covid-19.

For most of the past two years since the start of the COVID-19 pandemic, we’d been relatively fortunate in Hong Kong compared to many other cities in the world, without full lockdowns, mass testings, and most importantly, significant numbers of severely sick and dying people.

Unfortunately, this has all changed these past two months, with almost 500,000 cases and 2,000 deaths[1]. While most of these have been amongst the unvaccinated, elderly or chronically ill, some younger people and even children have been affected. Even though most of my friends are already vaccinated, they wanted to know if there was anything else they could do to improve their chances if infected. So after a chat with some LifeClinic doctors, I’ve summarized some suggested biohacks below – all of which are backed by peer-reviewed scientific research (links to the research papers are at the end).

Before I begin, it might be useful to understand how my medical philosophy differs from that of regular doctors. Most “conventional” doctors were taught, like I was over 30 years ago, that there are essentially only two states of health – either you are sick, or you are not sick. “Functional” medicine doctors, however, who are conventional doctors with extra related training, believe that it is possible to achieve an even better, “optimal” level of health – essentially a super-powered state that will allow you to function better than the average person at both work and play (potentially more energy, better memory, better sex, look younger), and to possibly live longer.

While media attention has focused on Hollywood and Hong Kong movie stars and Silicon Valley billionaires who see functional medicine doctors reverse both their internal and external ageing with advanced treatments like intravenous NAD+, peptides, exosomes, or cytokines, I personally believe that much of the benefits of functional medicine – especially with regards to improving your body’s immune functions to potentially reduce the severity of a COVID-19 infection – can be achieved with relatively inexpensive micronutrients you can purchase yourself[2].

What causes severe Covid-19 disease and death

As we have now seen over the past 2 years, about 80 percent of people who get COVID-19 have no symptoms or only mild symptoms, 14 percent get severe symptoms like pneumonia, and 5 percent get critical symptoms like respiratory distress or multi-organ failure, and about 2 percent die[3]. The mechanism for these bad outcomes is still being investigated, but much of the research points to abnormal immune responses (culminating in what has come to be called a “cytokine storm”) and the presence of chronic inflammation. We believe this is probably why the outcomes are often worse for older people[4], (who typically have aged immune systems), and for those with some pre-existing illnesses that cause systemic inflammation (like diabetes, high blood pressure, and cardiovascular disease)[5].

So, the question then becomes – what are some simple things we do ourselves to reduce the chronic inflammation in our bodies, and to rejuvenate our immune systems?

The best Covid-19 diets: Plant-based and clean keto

An unhealthy diet could increase your risk factors for a severe COVID-19 infection[6]. Over the past year, there have been a few very large research studies that have demonstrated quite clearly that what you eat can affect how your body reacts to COVID-19.

One of the most important was a study conducted amongst almost 3,000 front-line health care workers (doctors and nurses) across 6 countries, which showed that those who followed a largely plant-based diet (mostly vegetables and plant proteins, and less red and processed meats and sweetened beverages and alcohol), had a 73 percent lower likelihood of developing moderate-to-severe COVID-19 infections[7]! This is possibly because a plant-based diet often has more micronutrients that are essential for the proper functioning of the body’s immune system, such as polyphenols, carotenoids, dietary fibre, vitamins A, C, E, and folate, and minerals like iron, potassium, and magnesium. Or because the virus itself is weakened in a nutrient-dense environment[8]! Also, in this same study, those who ate a plant-based diet together with fish had a 59 percent lower chance of moderate-to-severe COVID-19 infection. In this case, it is thought that the mechanism of action might be a reduction of chronic systemic inflammation. Fish is an important source of vitamin D and omega-3 fatty acids, which have anti-inflammatory effects on the body. (Diazepam online)

An even larger study, this time of almost 600,000 people, also showed that those who ate diets characterized by more healthy plant-based foods correlated with a 41 percent lower chance of severe COVID-19 infections[9].

Separately, there has also been a lot of interest in investigating if ketogenic diets could be beneficial in COVID-19 patients. One study conducted in Italy on 102 hospitalized patients showed that those fed with a low-calorie ketogenic diet had a lower admission to the ICU and a lower death rate than those fed on a low-calorie standard (Mediterranean) diet[10]. This could be because a ketogenic diet can better regulate glucose metabolism and reduce systemic inflammation, as the SARS-CoV-2 virus seems to grow more quickly in a high glucose environment[11] and maybe why many diabetics have a severe COVID-19 infection. Additionally, the ketone bodies generated when a body is in ketosis appear to not only serve as fuel but also to promote resistance to oxidative and inflammatory stress[12] which can contribute to severe symptoms. Lastly, over time, ketogenic diets can reduce obesity and hypertension, which could also help improve COVID-19 outcomes.

So what are the key takeaways from this section? To increase your chances of a good outcome in case of infection, try to have a mostly plant-based diet or a “clean” ketogenic diet – that is to say, one that uses mostly plant fats, and fewer animal fats which of course can themselves be very inflammatory.

Biohacking: Your micronutrient heroes

Dietary insufficiency of vitamins and minerals has been observed in high-risk COVID-19 patients, which may account for the increased risk of severe infections. It is also noted that much of the evidence surrounding supportive micronutrient use in COVID-19 utilize doses too high to come just from diet. This is why, given the simplicity, relatively low cost and low risk, supplementation during this period might make sense for many people. The doctors at LifeClinic usually make customized supplement recommendations based on the results of some specialized blood tests and track your micronutrient levels over time. This is because everyone’s biology and needs are different. However, since not everybody will have the opportunity to have this done, I am sharing with you what many functional doctors recommend, and what I take myself! By the way – several of these supplements can also increase sex drive and the ability to achieve orgasm, so think of this as an additional benefit if you are in quarantine with your significant other[13][14].

Vitamin D

Vitamin D is a fat-soluble vitamin, that is both ingested via foods, as well as made by our bodies in the presence of sunlight – another reason my family loves to go hiking! Vitamin D insufficiency could affect almost 50% of the population worldwide[15]. Essential for a healthy lining in our throats to protect against the initial viral entry into our bodies[16], vitamin D is also critical for a healthy immune system. The primary effects of vitamin D in COVID-19 infections are to reduce the viability of the virus and the excessive inflammatory response[17]. In a study conducted on 212 COVID-19 cases, the probability of having a mild disease was correlated to high levels of vitamin D, and, as the vitamin D levels decreased, the risk of severe disease increased. In fact, in COVID-19 hospitalizations with vitamin D deficiencies, treatment with vitamin D shortened the hospital stays and decreased the death rate by more than twice[18]! Yulia and I take 5,000 IU of D3, and we give our son a few drops of D3 liquid every day. You might need more if your levels are low[19].

Vitamin C

Vitamin C is a water-soluble vitamin that cannot be made by humans, which means that it is not well stored in our bodies and must be taken regularly through food or supplements. In addition to being necessary for the body’s outer protective layers (skin and mucosa) and being a powerful antioxidant, it also has critical roles in immunity, including proper white cell movement and antibody production. While most conventional family doctors believe that just 90-120 mg daily[20] of vitamin C is sufficient, I would recommend higher doses to potentially help improve infection recovery times[21], as has been seen with the common cold and even pneumonia[22]. There is even documentation of more than 10,000 mg a day of vitamin C given intravenously (IV) as part of a successful COVID-19 hospital treatment programme[23]. Given that, at home, we can only use oral Vitamin C, Yulia and I take about 1,000 to 2,000 mg a day, and we give our son about 200 mg.

Zinc

Zinc is a key trace mineral that has many potential health benefits against COVID-19 infections, via improving the immune response, minimizing the inflammation, preventing lung injury, and inhibiting viral growth through the interference of the viral genome transcription, protein translation, and attachment[24][25]. It has been shown that zinc supplementation can increase the number of T cells and NK (natural killer) cells in your body – important parts of the immune system, and conversely zinc deficiency can lower the number of white blood cells that fight infections[26]. Several studies are currently ongoing to further investigate the effects of zinc on COVID-19 symptoms and outcomes[27]. We take between 30-50mg of zinc a day.

Quercetin

Quercetin is a natural substance known as a polyphenol. Its main natural sources in food are vegetables like onions and broccoli; fruits like apples, berry crops, and grapes; and some herbs; tea; and wine. It is an antioxidant and anti-inflammatory, can affect human immune functions, and also has antiviral properties. In a recent randomized study with 152 COVID-19 patients, it was found that in those who received quercetin 500 mg twice a day as supportive therapy, there were statistically significant improvements in all the clinical outcomes measured (the length of hospitalization, the need for oxygen therapy, progression to intensive care units, and death). The results also confirmed the very high safety profile of quercetin and its possible anti-fatigue and pro-appetite properties[28]. Yulia and I are currently following this protocol – 500 mg twice a day.

Omega-3 Fish Oil

Omega-3 fish oils are polyunsaturated fatty acids and include both eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids, and are known to have immunity and anti-inflammatory, and antiviral properties, and may even improve oxygenation in COVID-19 patients[29]. In a double-blind, randomized clinical trial conducted on 128 critically ill COVID-19 patients, omega-3 supplementation improved the levels of several parameters of respiratory and renal function[30]. However, on the negative side, there is also a possibility that they can make cell membranes more susceptible to non-enzymatic oxidation, so it is best to not overdo it. Yulia and I take 1,000 mg a day.

Probiotics

Maintaining good gut health is critical for a strong immune system. Our gastrointestinal system has trillions of microorganisms that live in harmony with us (this is known as your “gut biome”). They not only protect against harmful pathogens like the virus causing COVID-19 but also are a major “training ground” for our immune system. With modern living characterized by too much stress, refined carbohydrates, pollutants, medications and antibiotics, this protective lining can be severely weakened. Probiotics strengthen this barrier and can activate various protective immune factors such as IgA antibodies, cytotoxic T-cells and antimicrobial proteins. Recently a research study done right here in Hong Kong showed that there was a distinct correlation between the amount of certain healthy gut bacteria and the level of COVID-19 antibodies that developed after vaccinations[31]. I would recommend including a decent probiotic in your supplementation regime.

Of course, if you suspect your micronutrient levels are very low and you want a quick boost to your immunity, it might not be a bad time to get a consult with a functional medicine doctor or practitioner to evaluate if you might benefit from IV micronutrient therapy. However, if you’ve already been vaccinated and don’t have any major chronic illnesses, the above diet and supplements, in combination with some physical activity, would probably be enough to sufficiently improve your and your family’s chances of having just mild or no symptoms if you were to get COVID-19 infection – which for most of us will inevitably happen at some point! There are a few other micronutrients that you could consider adding, for example, selenium, magnesium and liposomal glutathione, but they’re not as easy to obtain locally. In any case, the very fact that you’ve actually read through this article means that you’re probably already doing all the right things. The very best wishes from our family to yours during this challenging time in Hong Kong!

[1] Centre for Health Protection of the Department of Health, last updated as of 6 March 2022.
[2] Please note that you should not start any type of supplement regime without first consulting a suitably trained professional.
[3] Kumar A, Prasoon P, Sekhawat PS, Pareek V, Faiq MA, Kumari C, Narayan RK, Kulandhasamy M, Kant K. Pathogenesis guided therapeutic management of COVID-19: an immunological perspective. Int Rev Immunol. 2021;40(1-2):54-71. doi: 10.1080/08830185.2020.1840566. Epub 2020 Oct 28. PMID: 33111578.
[4] Wu, J.T., Leung, K., Bushman, M. et al. Estimating clinical severity of COVID-19 from the transmission dynamics in Wuhan, China. Nat Med 26, 506–510 (2020). https://doi.org/10.1038/s41591-020-0822-7
[5] Bae S, Kim SR, Kim M, et al. Impact of cardiovascular disease and risk factors on fatal outcomes in patients with COVID-19 according to age: a systematic review and meta-analysis. Heart 2021;107:373-380.
[6] Hosseini Z, Whiting SJ, Vatanparast H. Type 2 diabetes prevalence among Canadian adults – dietary habits and sociodemographic risk factors. Appl Physiol Nutr Metab. 2019 Oct;44(10):1099-1104. doi: 10.1139/apnm-2018-0567. Epub 2019 Aug 6. PMID: 31386561.
[7] Kim H, Rebholz CM, Hegde S, et al Plant-based diets, pescatarian diets and COVID-19 severity: a population-based case–control study in six countries BMJ Nutrition, Prevention & Health 2021;4:doi: 10.1136/bmjnph-2021-000272.
[8] Beck MA. Antioxidants and viral infections: host immune response and viral pathogenicity. J Am Coll Nutr. 2001 Oct;20(5 Suppl):384S-388S; discussion 396S-397S. doi: 10.1080/07315724.2001.10719172. PMID: 11603647.
[9] Merino J, Joshi AD, Nguyen LH, Leeming ER, Mazidi M, Drew DA, Gibson R, Graham MS, Lo CH, Capdevila J, Murray B, Hu C, Selvachandran S, Hammers A, Bhupathiraju SN, Sharma SV, Sudre C, Astley CM, Chavarro JE, Kwon S, Ma W, Menni C, Willett WC, Ourselin S, Steves CJ, Wolf J, Franks PW, Spector TD, Berry S, Chan AT. Diet quality and risk and severity of COVID-19: a prospective cohort study. Gut. 2021 Nov;70(11):2096-2104. doi: 10.1136/gutjnl-2021-325353. Epub 2021 Sep 6. PMID: 34489306; PMCID: PMC8500931.
[10] Sukkar SG, Cogorno L, Pisciotta L, Pasta A, Vena A, Gradaschi R, Dentone C, Guiddo E, Martino E, Beltramini S, Donini LM, Carmisciano L, Sormani MP, Bassetti M; GECOVID Study Group. Clinical efficacy of eucaloric ketogenic nutrition in the COVID-19 cytokine storm: A retrospective analysis of mortality and intensive care unit admission. Nutrition. 2021 Sep;89:111236. doi: 10.1016/j.nut.2021.111236. Epub 2021 Mar 7. PMID: 33895559; PMCID: PMC7937042.
[11] Codo AC, Davanzo GG, Monteiro LB, de Souza GF, Muraro SP, Virgilio-da-Silva JV, Prodonoff JS, Carregari VC, de Biagi Junior CAO, Crunfli F, Jimenez Restrepo JL, Vendramini PH, Reis-de-Oliveira G, Bispo Dos Santos K, Toledo-Teixeira DA, Parise PL, Martini MC, Marques RE, Carmo HR, Borin A, Coimbra LD, Boldrini VO, Brunetti NS, Vieira AS, Mansour E, Ulaf RG, Bernardes AF, Nunes TA, Ribeiro LC, Palma AC, Agrela MV, Moretti ML, Sposito AC, Pereira FB, Velloso LA, Vinolo MAR, Damasio A, Proença-Módena JL, Carvalho RF, Mori MA, Martins-de-Souza D, Nakaya HI, Farias AS, Moraes-Vieira PM. Elevated Glucose Levels Favor SARS-CoV-2 Infection and Monocyte Response through a HIF-1α/Glycolysis-Dependent Axis. Cell Metab. 2020 Sep 1;32(3):437-446.e5. doi: 10.1016/j.cmet.2020.07.007. Epub 2020 Jul 17. Erratum in: Cell Metab. 2020 Sep 1;32(3):498-499. PMID: 32697943; PMCID: PMC7367032.
[12] Kolb, H., Kempf, K., Röhling, M. et al. Ketone bodies: from enemy to friend and guardian angel. BMC Med 19, 313 (2021). https://doi.org/10.1186/s12916-021-02185-0
[13] Krysiak R, Szwajkosz A, Marek B, Okopień B. The effect of vitamin D supplementation on sexual functioning and depressive symptoms in young women with low vitamin D status. Endokrynol Pol. 2018;69(2):168-174. doi: 10.5603/EP.a2018.0013. Epub 2018 Feb 14. PMID: 29442353.
[14] Tirabassi G, Sudano M, Salvio G, Cutini M, Muscogiuri G, Corona G, Balercia G. Vitamin D and Male Sexual Function: A Transversal and Longitudinal Study. Int J Endocrinol. 2018 Jan 8;2018:3720813. doi: 10.1155/2018/3720813. PMID: 29531528; PMCID: PMC5817208.
[15] Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. doi: 10.4103/0976-500X.95506. PMID: 22629085; PMCID: PMC3356951.
[16] Gorman S, Buckley AG, Ling KM, et al. Vitamin D supplementation of initially vitamin D-deficient mice diminishes lung inflammation with limited effects on pulmonary epithelial integrity. Physiol Rep. 2017;5(15):e13371. doi:10.14814/phy2.13371
[17] Chiodini I, Gatti D, Soranna D, Merlotti D, Mingiano C, Fassio A, Adami G, Falchetti A, Eller-Vainicher C, Rossini M, Persani L, Zambon A, Gennari L. Vitamin D Status and SARS-CoV-2 Infection and COVID-19 Clinical Outcomes. Front Public Health. 2021 Dec 22;9:736665. doi: 10.3389/fpubh.2021.736665. PMID: 35004568; PMCID: PMC8727532.
[18] Gönen MS, Alaylıoğlu M, Durcan E, Özdemir Y, Şahin S, Konukoğlu D, Nohut OK, Ürkmez S, Küçükece B, Balkan İİ, Kara HV, Börekçi Ş, Özkaya H, Kutlubay Z, Dikmen Y, Keskindemirci Y, Karras SN, Annweiler C, Gezen-Ak D, Dursun E. Rapid and Effective Vitamin D Supplementation May Present Better Clinical Outcomes in COVID-19 (SARS-CoV-2) Patients by Altering Serum INOS1, IL1B, IFNg, Cathelicidin-LL37, and ICAM1. Nutrients. 2021 Nov 12;13(11):4047. doi: 10.3390/nu13114047. PMID: 34836309; PMCID: PMC8618389.
[19] Grant WB, Lahore H, McDonnell SL, Baggerly CA, French CB, Aliano JL, Bhattoa HP. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020 Apr 2;12(4):988. doi: 10.3390/nu12040988. PMID: 32252338; PMCID: PMC7231123.
[20] Vitamin C – Fact Sheet for Health Professionals, National Institutes of of Health, Office of Dietary Supplements.
[21] Hemilä, H. Vitamin C and Infections. Nutrients 2017, 9, 339. https://doi.org/10.3390/nu9040339
[22] Hunt C, Chakravorty NK, Annan G, Habibzadeh N, Schorah CJ. The clinical effects of vitamin C supplementation in elderly hospitalised patients with acute respiratory infections. Int J Vitam Nutr Res. 1994;64(3):212-9. PMID: 7814237.
[23] Waqas Khan HM, Parikh N, Megala SM, Predeteanu GS. Unusual Early Recovery of a Critical COVID-19 Patient After Administration of Intravenous Vitamin C. Am J Case Rep. 2020 Jul 25;21:e925521. doi: 10.12659/AJCR.925521. PMID: 32709838; PMCID: PMC7405920.
[24] Oyagbemi AA, Ajibade TO, Aboua YG, Gbadamosi IT, Adedapo ADA, Aro AO, Adejumobi OA, Thamahane-Katengua E, Omobowale TO, Falayi OO, Oyagbemi TO, Ogunpolu BS, Hassan FO, Ogunmiluyi IO, Ola-Davies OE, Saba AB, Adedapo AA, Nkadimeng SM, McGaw LJ, Kayoka-Kabongo PN, Oguntibeju OO, Yakubu MA. Potential health benefits of zinc supplementation for the management of COVID-19 pandemic. J Food Biochem. 2021 Feb;45(2):e13604. doi: 10.1111/jfbc.13604. Epub 2021 Jan 17. PMID: 33458853; PMCID: PMC7995057.
[25] te Velthuis AJ, van den Worm SH, Sims AC, Baric RS, Snijder EJ, van Hemert MJ. Zn(2+) inhibits coronavirus and arterivirus RNA polymerase activity in vitro and zinc ionophores block the replication of these viruses in cell culture. PLoS Pathog. 2010;6(11):e1001176. Published 2010 Nov 4. doi:10.1371/journal.ppat.1001176
[26] Razzaque MS. COVID-19 Pandemic: Can Maintaining Optimal Zinc Balance Enhance Host Resistance? Tohoku J Exp Med. 2020 Jul;251(3):175-181. doi: 10.1620/tjem.251.175. PMID: 32641644.
[27] Chinni V, El-Khoury J, Perera M, et al. Zinc supplementation as an adjunct therapy for COVID-19: Challenges and opportunities. Br J Clin Pharmacol. 2021;87(10):3737-3746. doi:10.1111/bcp.14826.
[28] Di Pierro F, Derosa G, Maffioli P, Bertuccioli A, Togni S, Riva A, Allegrini P, Khan A, Khan S, Khan BA, Altaf N, Zahid M, Ujjan ID, Nigar R, Khushk MI, Phulpoto M, Lail A, Devrajani BR, Ahmed S. Possible Therapeutic Effects of Adjuvant Quercetin Supplementation Against Early-Stage COVID-19 Infection: A Prospective, Randomized, Controlled, and Open-Label Study. Int J Gen Med. 2021;14:2359-2366
https://doi.org/10.2147/IJGM.S318720
[29] Rogero MM, Leão MC, Santana TM, Pimentel MVMB, Carlini GCG, da Silveira TFF, Gonçalves RC, Castro IA. Potential benefits and risks of omega-3 fatty acids supplementation to patients with COVID-19. Free Radic Biol Med. 2020 Aug 20;156:190-199. doi: 10.1016/j.freeradbiomed.2020.07.005. Epub 2020 Jul 10. PMID: 32653511; PMCID: PMC7350587.
[30] Doaei S, Gholami S, Rastgoo S, Gholamalizadeh M, Bourbour F, Bagheri SE, Samipoor F, Akbari ME, Shadnoush M, Ghorat F, Mosavi Jarrahi SA, Ashouri Mirsadeghi N, Hajipour A, Joola P, Moslem A, Goodarzi MO. The effect of omega-3 fatty acid supplementation on clinical and biochemical parameters of critically ill patients with COVID-19: a randomized clinical trial. J Transl Med. 2021 Mar 29;19(1):128. doi: 10.1186/s12967-021-02795-5. PMID: 33781275; PMCID: PMC8006115.
[31] Ng SC, Peng Y, Zhang L, et al. Gut microbiota composition is associated with SARS-CoV-2 vaccine immunogenicity and adverse events. Gut. Published Online First: 09 February 2022. doi: 10.1136/gutjnl-2021-326563.

Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Basic Supplements, Problems With measuring, and Adding Reps: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about basic supplements, problems with measuring and adding reps.

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

Q. I would like to ask your opinion on sunflower lecithin.

It can increase cum? Also any supporting supplements need to go with it?

Al: Sunflower based lecithin should work well. Go for the granules over the capsules as it’s better economically. Take 1 tbsp each day until you achieve a good consistency- then you can maintain on 3-4 tbsp per week.

Make sure you’re well hydrated to maximize the effect.

Also make sure that you’re getting in adequate levels of zinc. If you take a daily zinc tab, take it with protein of some sort.

If you’re following a healthy diet then the above would be sufficient for maintaining optimal function.

Q. I have a problem. When I want to get an erection for my workouts or sex there’s no challenge but when I want to measure my penis doesn’t get a full hard up because I get nervous.

What can I do to fix this?

Al: Learning to relax by using Emotional Visualizations will help you to train your mind to encourage the desired emotional backdrop for your measures.

You might consider “surprise” measuring when it’s time. To do this, make sure you have your measuring implements available within easy reach. When you’re training or otherwise involved in activities where you have a maximum erection- stoop- then immediately measure before you have a chance to think much. This should allow you to bypass any associated anxiety.

An alternative is to measure BPFSL (Bone Pressed Flaccid Stretched Length). This measure is usually within 1/2 inch +/- BPEL (Bone Pressed Erect Length), and is considered a good predictor of immediate future length gains.

Q. What’s a good rate of increase for reps on my exercises?

Al: The amount of reps you add for an exercise with depend on a couple of factors: the amount of reps you’re currently performing and the exercise itself.

For most movements, you’ll start off at a relatively low rep count. For example, the Squeeze: 5 reps as per the Jelq Free Routine instructions. From there, you’d add 1 rep per session. You can keep this pace up until you hit the 20 rep mark, and from there you may begin to add 2 reps per session. This is because the rate of increase reflects a proportion of the whole.

Some exercises like jelqs and Side to Side stretches lend themselves to somewhat greater increases per session due to their ease of adaptability, but you’ll need to use indicators like how you feel after a session as well as your EQ to ensure you’re not adding too much (or too little).

*                *                *

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

Biohacking for beginners: The 4 basic things a doctor wants you to know before thinking about biohacking

Posted by Chloe Gray for Wellbeing

This article is a repost which originally appeared on Stylist

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

Our Takeaways:

· Research and a medical check up should be performed before engaging in biohacking

· There’s been a greater than 8-fold increase in Google searches for biohacking information

· Focusing on strengthening the foundation should be a priority over niche treatments

If you’re curious about biohacking, here’s what a doctor wants you to know beforehand.

The term “biohacking” came into the public consciousness a few years ago via Silicone Valley execs who sought to improve their efficiency by attempting to hack their biology. Their habits ranged from taking slightly obscure supplements to adding microchips into their body to “improve their magnetic field” and life span (yes, really).

Now these habits have gone mainstream (OK, maybe not the microchip one) and it’s easy enough to land on the term with a two-minute scroll on social media. Google searches of “biohacking for beginners” have increased 850% over the past 12 months, and many of us have tried something a little obscure that’s promised to improve how our body functions, whether that’s fasted exercise or SAD lamps.

But things have gone too far. At least, that’s according to Dr Adrian Chavez, who is fiercely anti-biohacking. His concern? “It’s marketing. People end up spending time doing these things that are half-truths when they could have spent that time actually doing the things that people need to do to improve their health,” he tells Stylist.
Why anti-biohacking?

Dr Chavaz’s anti-biohacking journey began after he fell for the trend himself. “I started being interested in nutrition because of a health issue that I had. I went to a doctor and they didn’t really help me out very much, so I changed my diet and I was able to improve my digestive health.

“At that point, I started googling information and I landed on a lot of fringe sites. I was in my early 20s, getting a master’s degree in exercise science and I believed a lot of the obscure ‘biohacking’ stuff I was finding, so I completely shifted my degree to nutrition. But as you do a PhD programme, you learn science. And I learned that a lot of the stuff that I believed before is pretty ridiculous in some cases, but oftentimes dangerous.”

The real frustration for him is that we want to (or believe we should) start with the niche treatments before we’ve even nailed the basics. And when things like greens powders or cryotherapy don’t work, people give up at improving their health.

“The evidence for cold water exposure, for example, is a few poor papers. But we know that and have the evidence for 30 minutes of exercise every day reducing your risk of almost every chronic disease known to man. We need to be doing more of that than we do getting into a cold pool and seeing how that might hack our biology,” he says.

So why don’t we? Why do some people feel that “nutrigenomics” (eating in line with your genes) is more important than just eating their five a day? “The basics are boring,” he says. Meanwhile, bio-hacking ‘experts’ have sussed out the Instagram algorithm to excite us with new buzzwords that mean we forget about broccoli and bedtime in favour of expensive solutions.

In fact, that’s why Dr Chavez focuses his content on the concept of anti-biohacking. “​​I realised a long time ago that if I said, ‘Hey guys, eat fruits and vegetables,’ there’s no way people would respond. So I try to frame my content in a way that will take off, but all I’m saying is focus on the basic stuff before spending money and time worrying about the extremes,” he said.

What exactly is that basic stuff then? What should we be doing, if not taking IV vitamin drips?

The four basic elements of health

Sleeping

“I can’t tell you how many people I’ve met that claim they are lacking energy and are trying to find the solution when they just need to sleep more,” says Dr Chavez.

Around three-quarters of people in Britain get less than eight hours of sleep a night, according to YouGov, and a recent study from Southampton University found that one in four also suffer sleep problems (mainly impacting women and people from marginalised backgrounds).

The scenario is similar in America, where 35% of people report less than seven hours of sleep. Yet 40% of people in the US have tried CBD. But the toughest pill to swallow is that the sleep crisis is real, and we can’t hack our way out of our biological need to sleep.

Hydrating

Dr Chavez jokes: “I think you guys in the UK get more hydration because you drink tea.” But in any case, he recommends drinking half your body weight in pounds in ounces of water (this is an American customary calculation, but you can work it out with a digital converter or stick with the average recommendation of two litres of water a day).

“A lot of people complain about constipation or headaches who just don’t drink water. Not always, but often some of that stuff will go away when you just drink more – ideally non-caffeinated – water,” he says.

Eating well

71% of UK adults take food supplements, according to the Health Food Manufacturers’ Association. That’s not necessarily a bad thing, especially as we need to top up on essential minerals like vitamin D. The problem is when we compare that to the stats showing only 27% of us eat our five a day.

“Nutrition is the most complicated area of all,” Dr Chavez says. “But my general recommendation is to focus on having balanced meals throughout the day – it doesn’t matter if it’s two, three or four,” he says. “Just make sure that you have a decent amount of protein, some vegetables, some carbohydrates that are high in fibre (or not, depending on how many vegetables you have) and that all of your meals are set up to meet your energy needs,” he says.

That sounds simple enough, but in a world that recommends excluding a lot of main food groups or adding in obscure ingredients, it’s actually pretty hard to ignore the noise and eat the basics. “Less processed food, more fruits and vegetables, not too many fatty meats,” Dr Chavez summarises. You can walk away from the £50 greens powder for now.

Exercising

“I always recommend this is the one everyone starts with because it’s the easiest and has the biggest knock-on effect on all of the other elements,” he says. “Simply move every day. It doesn’t have to be a crazy workout routine – the bare minimum should be a 30-minute walk around the block. But make it any type of movement you enjoy – running, chasing around your kids, anything!”

Around 39% of people in the UK don’t hit their recommended 150 minutes of activity a week, and a lot of the people who are missing out are from poor or minority backgrounds. But one huge issue is that our lives are designed for inactivity, Dr Chavez says.

“Many of us are sitting for work and then we sit in a car and then sit at home to watch television and then go to sleep and we’re just getting no movement whatsoever. Going from that to 30 minutes is a massive benefit for most people,” he says.

Personalised additions

I ask Dr Chavez if, when those four basics are nailed, there’s anywhere else to go. Are these basics the upper threshold of health-promoting habits and everything else a biohacking lie, or can we still implement additional behaviours?

“One million percent there is more you can do,” he says. “I can get into all of the nuances of nutrition that someone might try for various reasons, but that’s specific advice that doesn’t suit the whole population. The problem is people get too lost in the details and on tailoring their habits before focusing on sleeping, exercising, etc and it’s just a waste of time. There’s a time for the extras, but you have to start with the basics.”

It’s important to emphasise the “personalised” aspect of any extra habits, he says. They need to be figured out based on your health or illness and ideally with an expert or at least an inquisitive eye so you can monitor what is working and what isn’t. “But there are 175 other things I’d recommend before cold exposure,” Dr Chavez concludes.