--
In the quest for a better understanding of the human body, scientists have long been intrigued by the role of estrogens in various physiological processes.
One area that has captured attention is the impact of estrogens on resting energy expenditure (REE).
As the metabolic rate at rest, REE plays a crucial role in maintaining a healthy weight and overall energy balance.
Studies have revealed a complex relationship between estrogens and REE.
Estrogens seem to have a direct effect on the mitochondria, the powerhouses of our cells, by influencing their efficiency in converting nutrients into energy.
Furthermore, estrogen receptors are found in many tissues, including adipose tissue, skeletal muscle, and the liver, suggesting estrogens' role in regulating metabolism.
Understanding the intricate relationship between estrogens and REE is not only vital for shedding light on the scientific mechanisms but also for potential therapeutic implications.
Insights gained from this research area could pave the way for novel interventions in managing conditions like obesity and metabolic disorders, offering hope for a healthier future.
As scientists continue to unravel the mysteries of estrogens' impact on REE, it becomes increasingly clear that these hormones hold vast potential for improving our understanding of metabolism and how our bodies function.
Estrogen is an essential hormone in female reproductive and breast health. Additionally, it contributes to cognitive functioning and bone strength.
Ovaries, adrenal glands and fat tissues from both males and females produce estrogen; its levels often spike during puberty, pregnancy and menopause.
Women produce three forms of estrogen (estrone, estradiol and estriol) during each reproductive menstrual cycle that peak and decline.
Each type has its own arrangement or number of atoms that causes it to interact with specific receptors throughout their bodies, binding with them as needed to activate specific cells throughout.
Estrogen works alongside progesterone to control the lining of the uterus before menstruation begins and with placenta during gestation while simultaneously creating secondary sexual characteristics in girls while decreasing male pattern hair formation in boys.
Women with higher estrogen levels tend to have lower cholesterol levels and an decreased chance of heart disease compared with women with lower estrogen levels, due largely to how estrogen affects your blood vessels: decreasing "bad" LDL cholesterol while simultaneously raising HDL levels.
Men, trans-women, children and postmenopausal women all produce estrogen through adrenal glands, liver tissue and fat tissue.
Furthermore, estrogen can also come from foods like vegetables containing phytoestrogens like daidzein, genistein and miroestrol as well as fortified foods with extra estrogen (such as soy).
Estrogen is often taken as part of hormone therapy for people assigned male at birth who wish to transition to female as it works alongside anti-androgenic treatments.
Administration can include orally taking tablets; injection; patch or gel application or slow release suppositories inserted under the vagina.
The hormone estrogen plays an essential role in female reproduction as well as metabolic processes like skeletal muscle and fatty acid metabolism, bone health and cardiovascular system function.
Ovaries, adrenal glands, and fat tissues produce this steroid; more estrogen is produced by women than by men; cognitive functioning may also benefit.
Estrogens are active compounds that must be broken down and excreted from the body to continue having an effectful role.
Estrogen is broken down in the liver and intestine, where its water-soluble form is then sent onward for elimination through feces or urine from your system.
Unfortunately, these processes are complex, with various factors having an influence over their effectiveness.
Genetic and environmental influences also can have an effect on this process, including poor diet, obesity, high insulin levels, medications (e.g. hormone replacement therapy), and overexposure to estrogen-producing chemicals in the environment.
A healthy lifestyle and diet can support efficient estrogen metabolism to decrease its toxicity levels in the body.
Estrogens play an essential role in maintaining optimal metabolic health and warding off disease.
They support fatty acid b-oxidation in skeletal muscle, decrease glucose utilization, increase expression of genes related to lipid metabolism and stimulate mitochondrial respiration in skeletal muscle.
Additionally they can decrease cholesterol concentrations in blood and increase triglyceride levels, helping protect against atherosclerosis before menopause.
They may even activate exercise endurance within muscles and promote formation of proteins that transport other nutrients like iron, cortisol or thyroxine into muscle fibers - these substances all help promote optimal health in muscle tissue as well.
Research studies have demonstrated the effect of estrogen on resting energy expenditure (REE) for both women and men (D'Eon & Braun, 2002).
Estrogen is a major female sex hormone produced by the ovaries that contains 18 carbon steroid hormones including 17_-estradiol (17_E2), estrone and estriol that interact with orexigenic and anorexigenic (fat-burning) hormones to control food intake as well as body weight distribution and fat distribution.
Puberty alters both boys and girls differently: girls tend to develop more fat due to an increase in estrogen while boys gain muscle mass from testosterone.
At premenopausal (perimenopause), which usually begins 8-10 years before menopause, blood estrogen levels in women begin to drastically decline due to estrogen deficiency.
This could potentially impair fat use as fuel leading to weight gain or metabolic health impairment (restoration can be accomplished using hormone replacement therapy).
REE is composed of both metabolically active and inactive energy sources that include proteins, lipids, glucose, lactate, odd-chain fatty acids and glycerol - the latter two being produced through gluconeogenesis to prevent blood glucose levels from dropping too low during endurance exercise.
High estrogen levels enhance glycerol breakdown and synthesis processes to increase carb availability during physical exertion.
Contrarily, research conducted at the University of Jyvaskyla revealed that menopausal state or blood estrogen levels do not impact middle-aged women's ability to use fat as an energy substrate during both rest and exercise - suggesting higher utilization may not indicate improved glucose tolerance.
Female sexual hormones serve multiple functions. Their primary use, however, is reproduction; however, these same hormones also exert profound influences over muscle protein turnover and strength performance.
Two major hormones released by ovary secretions include 17-estradiol and progesterone which comprise the estrogens (D'Eon and Braun 2002).
Young women experience their estrogen levels increasing 10-100-fold throughout each menstrual cycle during follicular phase until reaching peak at ovulation, before decreasing rapidly before rebounding towards another peak at start of luteal phase where progesterone also rises with estrogen.
To avoid pregnancy, many women opt for oral contraceptives which provide low doses of both hormones throughout each cycle (e.g. combining them into one daily pill).
Menopause causes chronic reductions of estrogen, leading to irregular periods and vaginal atrophy.
Low estrogen also results in lower metabolism rates which reduce how much energy an individual expends at rest; this reduced amount can result in weight gain - particularly fat accumulation.
Lack of estrogen may also hinder your body's ability to break down carbohydrates during exercise, leading to lower glycogen stores and decreased performance at submaximal intensities.
Furthermore, gonadal estrogen interacts with other hormones to regulate food intake and body fat distribution - for instance lower estrogen in middle-aged and postmenopausal women leads to greater fat accumulation as well as less response to anabolic stimuli such as training (Hansen et al. 2009b).
Estrogen plays a significant role in weight management due to its influence on resting energy expenditure.
A higher resting energy expenditure results in a greater number of calories burned at rest, making it easier to maintain a healthy weight.
Additionally, estrogen affects fat distribution in the body, with lower estrogen levels often associated with increased abdominal fat.
By understanding the impact of estrogen on weight management, individuals can take proactive steps to optimize estrogen levels and support their overall health and well-being.
Women during the follicular phase of their menstrual cycle, when estrogen is at its peak, require more energy to move their body mass than non-menstruating women do.
Increased estrogen content during this phase causes glucose appearance and utilization by slow oxidative type I muscle fibers for endurance performance improvement (Oosthuyse & Bosch).
Female sex hormones not only directly impact bone and muscle health, but their low levels also have indirect ramifications on energy metabolism through orexigenic and anorexigenic systems in the hypothalamus.
Estrogen interacts with orexigenic neurons via its interactions with estrogen receptors on orexigenic neurons to influence food intake and body weight regulation.
Estrogens increase fat metabolism during exercise by directly increasing lipolysis in adipose tissue and stimulating the release of leptin (an appetite regulator) from brain endocrine secretions.
Leptin then regulates appetite by inducing release of GLP-1 from gut hormones that decrease food intake. Estrogens further promote fat oxidation during aerobic exercise by activating mitochondrial fatty acid oxidase during intense activity.
Estrogens increase skeletal muscle mass and glycogen storage by inhibiting protein degradation.
They also decrease muscle damage, inflammation, and repair during exercise - particularly during high intensity resistance training.
After menopause, estrogen's positive impact on muscle-skeletal function diminishes as plasma estradiol concentrations decline.
Isacco, Duchet and Boisseau reported that obese postmenopausal women training at 50% of maximum aerobic capacity at 50% fat use less fat as an energy substrate than men despite similar basal plasma esterification values.
This decrease in fatty acid oxidation during exercise may be attributable to decreased plasma estrogen concentration.
Estrogen may have even less of an impact on musculoskeletal systems when pre- or postmenopausal women receive hormone replacement therapy, thus lessening fat oxidation rates further.
Estrogen levels fluctuate throughout a woman's menstrual cycle, peaking during the follicular phase - roughly in the middle - just prior to ovulation.
Estrogens play an important role in puberty development by stimulating secondary sexual characteristics like pubic and armpit hair growth; also helping control vaginal and uterine development as well as contributing to breast formation during puberty.
Low estrogen levels have been linked with weight gain and body fat increase among women.
This may be caused by estrogen's interactions with orexigenic and anorexigenic hormones that modulate energy balance; additionally, estrogen increases UCP2 production in adipose tissue which aids fat burning.
Additionally, estrogens have the power to directly bind and activate leptin receptors in the hypothalamus, leading to decreased appetite and an increase in resting energy expenditure.
Furthermore, estrogens may bind and activate adiponectin receptors located within white adipose tissue to increase lipid breakdown and fat burning.
Estrogens can be converted to their active forms via various enzymes, such as cytochrome P450 and 17b-hydroxysteroid dehydrogenases.
Furthermore, estrogens may also be glucuronidated by b-glucuronidase or conjugated to pregnanediol by pregnanediol glucuronide conjugation and taken up by gut microbes for digestion - acting directly on their metabolism while protecting against diet-induced obesity both in women and rodents.
Estrogens interact with orexigenic and anorexigenic neuropeptides to suppress food intake, one of the primary reasons they increase resting energy expenditure.
Estrogens may also act directly on adipocytes to promote mobilization of fat storage within them and decrease fat cell size - this may reduce fat storage as well as accumulation in liver tissues due to reduced synthesis of cholesterol production.
Finally, estrogens increase leptin production, helping obese mice reduce food intake and weight gain by acting like leptin receptors on them.
Premenopausal women tend to store fat more in their hips and thighs due to estrogen's effect.
After menopause, however, estrogen declines, prompting women to store more in their stomach and belly instead of lower body areas such as hips and thighs.
Cortisol and insulin hormones play a part in shifting fat storage towards middle areas; estrogens may counter this by decreasing cortisol and increasing insulin; in either case the long term result remains decreased hip/thigh fat storage.
Estrogens also exert an immense effect on gut microbiota, modulating it both for humans and rodents alike.
Indeed, studies of ER family estrogens have demonstrated their effects in both environments - in fact ovariectomy increases energy intake and weight gain while 17b-estradiol (E2) treatment can prevent such weight gain in mice on high fat diets, while 17b-estradiol treatment prevents weight gain by protecting from weight gain altogether.
Gut microbiota may influence metabolic rates by impacting nutrient availability and energy use within the body.
Long-term E2 treatment has been found to enhance glucose tolerance, insulin sensitivity and lipid metabolism in mice fed a high fat diet; plus it's associated with greater diversity of bacteria within their large intestine.
Estrogens play many different roles throughout a person's lifetime.
Estrogens increase during puberty, pregnancy and menstruation in women; then decrease during menopause when periods stop being taken and the estrogen levels decline, often leading to hot flashes, vaginal dryness and loss of sex drive as symptoms.
Estrogens also help control muscle building rates when performing resistance training sessions; helping your body gain strength more rapidly as a result.
Though androgens' anabolic effects on muscle mass have long been recognized, less is understood about how estrogens contribute to improving muscle quality.
According to some, estrogens may enhance quality by increasing myosin phosphorylation levels - one of two proteins responsible for muscle contraction alongside actin.
Estrogens may increase muscle cells' ability to produce force and thus make muscle fibers larger, necessary for increased power output.
Furthermore, estrogen may decrease muscle cell apoptosis while stimulating proliferation of muscle stem cells.
Recent studies indicate that estrogens and gut microbes play a crucial role in female energy homeostasis.
Ovariectomy dramatically increases weight gain on high-fat diet mice while estrogen treatment prevents obesity.
These results demonstrate how gut microbiota may exert its own unique influences over energy homeostasis through multiple mechanisms - including direct interactions with estrogens.
Recent experiments demonstrate that E2 can inhibit lipopolysaccharides produced by Gram-negative bacteria, thus providing protection from HFD-related metabolic disorders like fatty liver disease, insulin resistance and type 2 diabetes.
E2 may also interact with leptin to significantly influence female energy metabolism.
All these interactions demonstrate estrogens can alter our gut microbiota with serious consequences on health1.
Estrogens increase bone density by inhibiting osteoclasts' ability to break down bone.
Estrogens achieve this by binding with estrogen receptors inside cells and activating them; this causes various genes to be activated while at the same time inhibiting interleukins production that promote bone resorption.
Estrogens also enhance intestinal calcium absorption while protecting the skeleton against parathyroid hormone (PTH).
Estrogen plays an indispensable role in maintaining bone density by both preventing bone loss and stimulating its formation, an effect which becomes especially potent during periods of low estrogen availability, such as menopause.
Furthermore, estrogen increases bone remodeling rate which helps preserve its density.
Women primarily produce two estrogens known as estradiol and estriol; one produced in their ovaries while another by placenta during gestation.
Women with low estrogen levels are at increased risk for bone loss and osteoporosis.
There are various factors that influence bone density, including weight, smoking, and physical activity levels.
Of the major influences on bone density is body weight. Estrogens may play a minor role by increasing fat storage in bones; however they also increase strength by decreasing likelihood of breakage.
The most widely prescribed form of estrogen therapy involves oral conjugated estrogens administered at an approximate daily dosage of approximately 0.6225 mg, without concurrent progestin therapy.
Studies have demonstrated that taking estrogen alone may help to prevent osteoporosis and hip fracture risk among older women; its exact mechanism remains elusive but may involve fat storage reduction and strengthening bones as possible causes.
Estrogen interacts with orexigenic and anorexigenic hormones to regulate food intake, body weight and fat distribution in humans.
For those living with obesity, elevated circulating levels of estrogen increase resting energy expenditure through increased expression and production of UCP2 in adipose tissue and muscle; this also occurs due to more interactions between estrogen, leptin and T3.
Lab studies on animals indicate that reduced estrogen levels lead to greater weight gain and slower metabolic rates; similarly, in human women losing estrogen may reduce energy expenditure and fat oxidation rates.
Studies conducted recently by researchers revealed that the rate at which middle-aged women use fat as an energy source varies with their menstrual cycle phase and estrogen levels, with rates being highest during mid-luteal phase with elevated estrogen and lowest after six days of estrogen suppression.
It appears that optimizing estrogen levels prior to and during menopausal years may enhance female energy expenditure, particularly during vigorous physical activity like high intensity workouts.
Hormones produced by the endocrine system serve as chemical messengers to the body that control major functions like metabolism, reproduction and managing stress.
Even minor fluctuations in their levels can have devastating repercussions for health; conventional medicine typically only offers temporary fixes; there may be natural methods available that can reset metabolism and balance estrogen levels more permanently.
Hormonal imbalance can result from any number of causes, including thyroid (triiodothyronine) or cortisol (dexamethasone) problems, but you can restore your health through adopting a whole foods diet and taking herbal and nutritional supplements that support healthy metabolism and estrogen regulation.
Increase your metabolism through interval training: go hard and fast for 30-60 seconds before returning to regular speed for 8-12 cycles - this type of workout provides greater metabolic stimulation than steady-paced exercises, keeping it revved throughout the day.
Eat protein. Your body burns more calories digesting and absorbing protein than carbohydrates or fats, so when you eat it your metabolism receives an additional boost.
For best results, opt for grass-fed varieties which contain more omega-3 fatty acids to balance hormones more effectively.
Estrogen plays numerous crucial roles in metabolism and is widely studied among endogenous (natural) steroid hormones.
As part of their role, breast hormones play an essential part in puberty.
Furthermore, pregnancy helps create mammary glands and postpartum lactation necessitates secreting milk for breastfeeding purposes.
Increased glycogen appearance and utilization by slow-oxidative type I muscle fibers during prolonged endurance exercise is also beneficial, increasing glucose availability and improving performance.
When performing prolonged physical exercise, estrogen and progesterone both reduce gluconeogenesis output - an essential metabolic pathway that produces glucose from lactate and odd-chain fatty acids to provide energy for exercise performance during ultra-long endurance events.
Without this process functioning optimally, blood glucose levels drop precipitously and performance can decline considerably, hampering any possible successful performance of an ultra-long endurance event.
Estrogen also increases fat oxidation during rest and moderate intensity exercise and protein utilization during rest and high intensity exercise, and leads to an increase in non-estrogen-binding globulin/albumin ratios, providing females a survival advantage during periods of food scarcity by conserving glucose reserves for their foetuses instead of using it all themselves as energy reserves.
Animal and human studies have demonstrated that exogenous estrogen can reverse the decrease in physical activity, RMR and TDEE seen during menopause.
Furthermore, ovariectomized women have higher fat oxidation during endurance training sessions compared to their pre-menopausal counterparts as well as higher liver triglyceride accumulation, potentially due to reduced basal plasma estrogen concentrations or an overall reduction in fat-free mass due to postmenopausal years.
]]>--
Welcome to the world of muscle hypertrophy, where the art of sculpting a strong and chiseled physique is backed by science.
If you've ever wondered how to maximize your gains and supercharge your muscle growth, you're in the right place.
In this article, we'll dive deep into the science behind muscle hypertrophy and explore how increasing resistance training volume can be the key to unlocking your body's full potential.
By understanding the mechanisms at play and applying the principles of progressive overload, you'll be able to take your workouts to new heights and achieve the muscle gains you've always dreamed of.
Resistance training (also referred to as weight or strength training) is an integral component of any health and fitness routine.
Resistance training entails two neurological elements that govern muscle force: motor unit recruitment and rate coding.
Hypertrophy training involves increasing muscle size. This form of workout is typically targeted towards those seeking larger muscles and may include exercises like bicep curls and deadlifts.
While some pursue hypertrophy training for health benefits, others use weightlifting to enhance body image or simply look better in themselves.
Whatever the motivation may be for their training session, understanding what science lies behind weightlifting is critical so as to maximize results from workouts and reach maximum muscle growth potential.
Muscle protein synthesis is one of the key mechanisms involved in hypertrophy training, thickening existing muscle fibers to increase overall muscle size and increasing overall mass.
Hypertrophy training works better for those seeking to increase mass rather than build new fibers - as that would take more time before producing results.
Other factors contribute to hypertrophy in skeletal muscle, beyond muscle protein synthesis, such as cell hypoxia, metabolites and hormones.
Resistance exercise leads to temporary cell hypoxia due to compression of muscle tissue; this increases lactate concentration as well as growth hormone production - both serving as signals for muscle protein synthesis while simultaneously quelling myostatin's inhibitory effects on growth.
Other factors that contribute to muscle hypertrophy include eating a high protein diet and lifting heavy loads.
Studies have also demonstrated that increasing repetitions during workouts is linked with greater increases in muscle mass and strength;.
However, not all studies found the same result; some found discordant increases between size increases and strength gains; likely caused by different components of muscles reacting differently when exposed to certain stimuli such as myofibrils, sarcoplasm with organelles inside it, ECM around muscles etc.
Compounding factors play a role in muscle hypertrophy, including genetics, nutrition, hormones, and training variables.
While genetics and hormones are factors that are largely outside of our control, we can manipulate nutrition and training variables to optimize muscle growth.
In addition to nutrition, training variables such as intensity, volume, and frequency also contribute to muscle growth.
Resistance training volume refers to the total amount of work performed during a training session.
It is typically calculated by multiplying the number of sets, reps, and weight lifted. Increasing resistance training volume can be an effective strategy to maximize muscle gains.
Research has shown that higher training volumes can lead to greater muscle hypertrophy compared to lower volumes.
This is because higher volumes provide a greater stimulus for muscle growth and increase the metabolic stress placed on the muscles.
Additionally, higher volumes can also enhance the recruitment of muscle fibers, leading to more significant gains.
However, it's important to note that increasing training volume should be done gradually and in a progressive manner.
Jumping from a low volume to a high volume too quickly can increase the risk of overtraining and injury. It's recommended to increase volume by adding additional sets or reps over time, allowing your body to adapt and recover.
There are several strategies you can implement to increase resistance training volume and maximize gains. Here are a few effective methods:
1. Increase the number of sets: Adding an extra set or two to your workouts can significantly increase the total volume of training. Aim to gradually increase the number of sets performed for each exercise over time.
2. Increase the number of reps: Instead of stopping at a certain number of reps, push yourself to perform a few more. Increasing the number of reps per set increases the total workload and can lead to greater muscle growth.
3. Reduce rest periods: Shortening the rest periods between sets can help increase the metabolic stress placed on the muscles. This can be especially effective for hypertrophy-focused training.
4. Incorporate supersets or drop sets: Supersets involve performing two exercises back-to-back with minimal rest in between. Drop sets, on the other hand, involve gradually reducing the weight after reaching muscle fatigue. Both methods can increase training volume and stimulate muscle growth.
Remember, the key is to gradually increase the resistance training volume over time to allow for proper adaptation and recovery.
Skeletal muscle serves as the protein storehouse of our bodies, essential for locomotion, eating, respiration and glucose/lipid homeostasis. Therefore, its loss is considered an early warning signal of metabolic disorders and even mortality.
Hyperplasia occurs when cells within an organ or tissue proliferate and grow larger in number, creating an expansion in that organ or tissue's size.
It is a natural adaptation and can be caused by physiological stressors like lifting an 11 pound bag of potatoes, or disease processes like cancer.
Exercise overload increases functional demands on skeletal muscles, they produce more proteins - myofilaments - to generate force, while also expanding and growing larger in cross-sectional area; this phenomenon is known as skeletal muscle hypertrophy.
Resistance training has been shown to increase muscle protein synthesis via both the AMPK and mTOR signaling pathways, with muscle growth taking place through both processes in tandem.
Notably, these divergent signaling pathways that influence growth or atrophy don't always work against one another; instead they interact through complex interplay of hormones like insulin, IGF-1, TGFb, IGF-2, FOXO3, YAP or myostatin to produce results that benefit muscular health and myostatin production.
HGF (Hepatocyte Growth Factor) is one such cytokine released as a result of exercise, with its primary role being the stimulation of skeletal muscle hypertrophy.
HGF works through activating mTOR, which then phosphorylates its target protein FOXO before inhibiting it and increasing protein synthesis.
Studies show that resistance training increases protein synthesis, leading to an increase in conversion from Type IIb fibers into Type IIa fibers, likely as a result of their greater oxidative capacity compared to Type IIb fibers.
This transition may be an adaptation to resistance training's metabolic stressors; using weights which allow you to train to failure is key here!
Muscles trained consistently to resist a given load become stronger over time through hypertrophy.
While this process takes some time, as muscle cells must adjust to new stress. Many are discouraged when their strength gains reach a plateau.
However, this should be seen as a positive sign and you should increase either intensity or volume of your workouts or utilize different resistance training equipment such as dumbells, barbells, powerbands kettlebells or your own bodyweight to break through it.
Strengthening your muscles can be a great way to enhance your quality of life as you age, by helping prevent the development of sarcopenia (age-related loss of muscle) and decreasing osteoporosis risk.
Resistance training can also provide great benefit to those suffering from certain chronic health conditions, including type 2 diabetes.
Regular resistance training as part of their exercise routine can help control blood sugar and help manage its fluctuations more effectively, contributing to better control.
Although high-intensity resistance training workouts will certainly increase your heart rate, they tend to burn significantly fewer calories than cardiovascular exercises such as running, cycling or aerobics due to targeting muscle and consequently being more sedentary than other forms of exercise.
Women typically burn between 50-100 cals per 10 minutes of strength training, depending on the type of exercise, amount of resistance used and level of exertion involved.
Toning exercises like sit ups, squats and leg raises tend to burn around 53 calories every 10 minutes while moderate strength training with weights will produce about 66 Calories while suspension training burns 99 Calories every ten minutes.
Gaining muscle is not only good for maintaining a healthy metabolism and appearance - it can even extend your life!
A study published in Frontiers in Physiology demonstrated this point; those who participated regularly in resistance training were less likely to die early than those who didn't, perhaps due to improved bone strength as well as better balance and stability which become essential components as you age.
Endurance training involves isotonic contractions of large muscle groups over multiple sessions (typical examples of which include running, swimming and cycling during summer sports; cross-country skiing or speed skating in winter sports).
Endurance exercise results in an increase in oxygen uptake capacity as well as shifting towards a higher lactate threshold through modifications to skeletal muscle metabolism including increased mitochondrial biogenesis and capillary density as well as elevated levels of oxidative enzymes and switching fast twitch fiber type to slow twitch fiber type over time.
Endurance exercise increases soluble glucose in skeletal muscle by raising expression and activity of glycogen synthase, increasing carbohydrate turnover rates and improving glucose uptake during fatigue onset.
Furthermore, endurance training decreases permeability to calcium ions, further improving use of calcium as an activator of ATP synthesis.
Endurance exercise improves one's ability to maintain a higher velocity or average power output over time (performance velocity/power).
This is primarily due to an increase in slow-twitch fibers, which generate more mechanical work from equal energy input.
An increase in mitochondria concentration makes these fibres more efficient at producing ATP via aerobic metabolism.
Studies show that metabolic adaptations to endurance training in older adults remain unchanged over time, providing increased insulin-stimulated skeletal muscle glucose oxidation.
Yet the exact mechanisms by which this occurs remain enigmatic.
Recently, researchers have demonstrated that engaging in resistance training with low levels of glycogen availability can increase acute signaling processes that promote mitochondrial biogenesis more significantly than performing the same exercise with ample quantities of glycogen available.
Furthermore, this approach can significantly enhance skeletal muscle response to resistance training in terms of hypertrophy and strength gains.
Furthermore, this improvement in muscle signaling appears independent from any systemic adaptations; suggesting that glycogen depletion effects depend mainly on local signaling mechanisms.
Skeletal muscles adapt quickly to various physical activities and exercise training programs, with changes depending on factors like activity patterns, age and fiber type composition.
Exercise training produces one of the major adaptations, an increase in mitochondrial content within trained muscle fibers.
This increased capacity for aerobic energy provision allows trained muscles to better utilize blood glucose and fatty acids resulting in smaller disruptions of homeostasis during exercise sessions of any intensity level.
To perform sustained exercise tasks, muscle cells must be supplied with glucose and fatty acids from within each fiber as well as oxygen from outside (either via blood flow or diffusion from red cells in capillaries).
The mechanisms controlling energy provision are intricate; they involve many cellular and biochemical processes; endurance forms of exercise training can induce muscular adaptations that impact these processes, leading to improved performance after several weeks or months of intense training.
As well as structural and metabolic adaptations, exercise also alters skeletal muscles' contractile properties; slow twitch fibers' contractile characteristics depend on their balance between glycolytic and oxidative potentials.
Contractile capability of skeletal muscle has been linked with metabolic diseases such as insulin resistance and type 2 diabetes, where an increase in glycolytic type IIx skeletal muscle fibers was shown to correlate with an increase in glycolysis-sensitive type IIb fibers (formerly misclassified as type IIx).
Studies indicate that exercise-activated AMP-activated protein kinase (AMPK), an enzyme activated by physical exercise, facilitates biogenesis of new mitochondria as well as increased muscle fiber glycolysis after exercise training.
]]>--
Welcome to the world of muscle hypertrophy, where the art of sculpting a strong and chiseled physique is backed by science.
If you've ever wondered how to maximize your gains and supercharge your muscle growth, you're in the right place.
In this article, we'll dive deep into the science behind muscle hypertrophy and explore how increasing resistance training volume can be the key to unlocking your body's full potential.
By understanding the mechanisms at play and applying the principles of progressive overload, you'll be able to take your workouts to new heights and achieve the muscle gains you've always dreamed of.
For optimal muscle growth, starting slowly and increasing gradually your training volume is the way forward. This could involve adding weights or changing contraction times or lengthening rest periods as well as adding sets.
This study (and others like it) demonstrate that increasing training volume allows for hypertrophy in an incremental dose-response fashion.
The amount of weight used during training sessions is one of the key drivers behind muscle growth, as research shows.
There is an obvious dose-response relationship between training volume and muscle growth - however calculating it can take time and accuracy is sometimes hard to gauge.
An accurate method would be counting how many hard sets were completed during a given workout session.
Traditional methods for measuring training volume have involved using the formula Sets x Reps x Load (SxRxL).
While this is useful in tracking long term trends, daily tracking can be challenging.
A more practical solution would be counting hard sets per body part each week as this gives a better estimate of training volume and can help identify whether you are making progress or not.
Beginners should begin with a low-volume program and gradually increase the intensity over time to prevent overtraining and injuries.
An ideal program will consist of one or two multi-joint exercises for each major muscle group - covering chest, back, shoulders, arms and legs respectively.
An ideal starting point would be three to five sets with eight to 15 repetitions for each exercise, gradually increasing both sets and reps over time. After developing strength, gradually increase weights lifted.
Resistance training causes small tears in muscle fibers, but with rest and diet-protein supplementation they heal bigger and stronger through hypertrophy (or muscle growth).
A carefully designed resistance training program will maximize this process for maximum muscle development.
When selecting a resistance training program, it's essential that it targets all major muscle groups simultaneously - this will help build a more symmetrical physique while also helping prevent injury.
Furthermore, it should be adjusted every four to eight weeks in order to optimize results and stay safe.
Brigatto and colleagues conducted a study which demonstrated how high resistance training volume could increase muscle thickness among resistance-trained men.
Their research examined the effects of low, medium, and high volume programs on quadriceps, biceps, and triceps and found significantly more thickening within high volume group than low or moderate volume training groups.
Key to any effective workout is the number of reps in each set. When you curl a dumbbell 15 times without stopping, that counts as one complete repetition (or rep).
A trainer may ask you to perform 12 reps of one exercise before moving onto another - this constitutes one "set."
Reps in sets have an enormous effect on muscle growth. Resistance training strives to recruit and fatigue as many muscle fibers as possible so that they will strengthen.
Working multiple sets with high rep counts helps achieve this goal by recruiting more muscles fibers. However, when performing high-rep sets it's essential that an appropriate amount of weight be used when training these high rep sets.
As well as performing more reps than necessary in each set, total time spent per set also plays a vital role in stimulating muscle growth.
By increasing reps per set, more time will be spent under tension for longer, which in turn enhances muscles ability to generate force and thus leads to greater muscle growth.
Reps in Reserve (RIR), an indicator of resistance training intensity, is an excellent way to measure its intensity.
RIR measures how many reps could have been completed before reaching technical failure - the point at which your form begins to falter - thus providing a useful benchmark for newcomers as well as experienced lifters alike.
Higher rep ranges tend to be better for building muscle growth and strengthening, while lower rep ranges are best suited for endurance development.
To prevent your body adapting too easily to one training stimulus, be sure to vary both reps and sets often for maximum effect.
For optimal muscle growth, choose a weight that will challenge but not prevent you from performing desired reps with good form.
Take each set to technical failure to maximize fast-twitch muscle fiber recruitment which is essential in creating growth in muscles.
Every aspect of a perfect resistance workout is crucial, including rest periods between sets.
Some prefer short rest periods to promote sweat and maximize pump, yet these short breaks could potentially decrease muscle growth and strength gains.
On the other hand, longer breaks have shown to promote greater growth and strength gains - so how much rest is enough?
Answering this question is more complex than you might realize.
Studies have revealed that short rest periods may be beneficial in certain workouts, while others suggest longer ones are more efficient at increasing muscle mass.
One reason may be that shorter breaks could reduce reps you complete per set and therefore lower volume load resulting in less effective training sessions.
Longer rest periods may present an obstacle as they prevent proper recovery between sets, potentially decreasing strength gains.
However, these findings should be treated as estimates since these studies only involved small sample groups.
As with anything, the key to finding out how much rest should be taken between sets is experimentation.
Shorter rest periods can be beneficial when performing higher-intensity exercises like squats and deadlifts while longer ones work well for isolation movements such as bicep curls and chest flys.
Another option for increasing exercise intensity quickly and efficiently is supersets, which allow you to do multiple exercises within a short period.
These are particularly helpful when targeting larger muscle groups with exercises like squats and dumbbell curls; however it should be remembered that supersets could backfire if your cardiovascular fitness is weak.
As a rule of thumb, it's wise to aim for an average between short and long rest periods.
This will provide your muscles with ample recovery time without overtraining them - essential if you want to build muscle as this requires exhausting your muscles so they can expand further.
Resistance training can help build muscle strength and tone, reduce joint strain, protect joints from injury and manage weight.
Furthermore, it's an excellent form of weight management exercise, maintaining flexibility and balance as well as helping increase sense of well-being and sleep quality.
Before engaging in resistance training for yourself or with a trainer for the first time it's essential that you understand exactly what's involved.
Newcomers may benefit from getting some expert advice so they are exercising at an appropriate intensity level using proper technique.
There are two measures of workout intensity: how much load you lift and the level of effort put forth during each set.
Although load matters in terms of muscle growth, intensity of effort matters more for hypertrophic stimulation; closer you get to failure during sets the more hypertrophic stimulus will be produced - however the closer you go towards failure the greater fatigue is generated.
Increase training intensity by altering the duration and rest time between sets, or by decreasing rest periods between sets.
You can also tailor each workout session according to your specific goals.
For instance, if you want to build mass, use more weight but perform fewer reps per set; but if increasing muscular endurance is your aim instead, opt for smaller weight and perform more reps per set.
Studies have demonstrated that resistance training leads to significant gains in muscular strength and size, even after periods of plateauing.
This is due to neural adaptation - changes in nerve firing patterns. Beginners experience rapid increases in strength but eventually see their gains plateau off over time.
New research into resistance training volume and muscle growth has found that on average an individual can train up to 6-8 hard sets per session with short rest periods without experiencing a decrease in gains.
Individual performance will differ; therefore it is essential that you select a program which best matches your needs and fitness goals.
Resistance Training Volume Increases Muscle Hypertrophy Strength training entails lifting heavier weights with lower reps and full rest between sets. Muscle hypertrophy training seeks to build larger muscles by increasing the reps and volume in each workout using moderate to heavy loads.
Not to be underestimated, both approaches offer numerous benefits that should be included in a well-rounded resistance training regimen, however training for muscle mass tends to be seen as the more desirable approach by most individuals.
Researchers have long researched various loading strategies for muscular hypertrophy and strength gains. Most studies show a dose-response relationship between load levels and 1RM strength increases; however, optimal load levels within that spectrum should also be considered.
Recent studies have explored the effects of different rep ranges on muscle growth. Van Roie and Kraemer found that both low- and high-rep ranges produced similar increases in muscle size gains; any disparities were due to variations in total reps per set.
Movement tempo should also be kept in mind during resistance-training exercises. Studies have demonstrated that using slower eccentric movements coupled with faster concentric ones can extend time under tension and promote muscle hypertrophy without hindering strength gains.
Hypertrophy appears to be optimal with six to eight hard sets per session and long rest periods; however, results will depend on individual differences; so consult your trainer about finding out the optimal load and volume to achieve your goals.
]]>--
Question: Close Grip Dumbbell Press: Muscles Worked and Benefits
Answer: The close grip dumbbell press primarily targets the triceps, but it also engages the chest and shoulders to a lesser extent. This exercise is great for building strength and size in the triceps, and can also help improve overall upper body pressing strength.
-
The close grip dumbbell press is an effective exercise for targeting specific muscles in the upper body.
By understanding the muscles worked during this exercise, you can incorporate it into your workout routine to build strength and definition in your upper body.
The close grip dumbbell press exercise works the muscles in the torso and back, as well as the shoulders and arms.
To do it effectively, you should engage your back and hips to press the weights down to the sides of your chest.
You should also tuck your elbows in toward your body. This allows you to maximize the tension in your back.
The bottom of the press should be performed with your shoulders slightly depressed or retracted to maintain upper back stability. You should also avoid letting your elbows flare out directly.
The close grip dumbbell press is a variation of the traditional dumbbell press exercise, where the hands are positioned closer together on the dumbbells.
This exercise primarily targets the triceps, which are the muscles located on the back of the upper arm.
Additionally, it also engages the chest muscles (pectoralis major), shoulders (deltoids), and the muscles of the upper back (rhomboids and trapezius) to a lesser extent.
By performing the close grip dumbbell press regularly, you can effectively strengthen and define these muscles in your upper body.
The close grip dumbbell press offers multiple benefits when incorporated into your workout routine.
Firstly, it primarily targets the triceps, which are often a secondary benefit in traditional chest exercises.
By strengthening and defining the triceps, you can improve the overall appearance and strength of your upper arms. PLus it ca help with other 'push' exercises such as chest and overhead press.
Additionally, the close grip dumbbell press also engages the chest muscles, shoulders, and upper back to a lesser extent, providing a comprehensive upper body workout.
To perform the close grip dumbbell press with proper form and technique, start by sitting on a flat bench with a dumbbell in each hand.
Place your feet firmly on the ground and keep your back straight. Hold the dumbbells at shoulder level, with your palms facing each other and your elbows bent at a 90-degree angle.
As you exhale, push the dumbbells up towards the ceiling, extending your arms fully.
Keep your elbows close to your body throughout the movement. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position, inhaling as you do so.
It's important to maintain control throughout the exercise and avoid using momentum to lift the weights.
Focus on engaging your triceps and chest muscles to perform the movement.
Start with a weight that allows you to complete 8-12 repetitions with proper form, and gradually increase the weight as you become stronger.
You can also adjust the repetitions depending on what you would like to achieve such as more strnegth or more endurance.
Remember to always warm up before starting any exercise routine and consult with a fitness professional if you have any concerns or questions about proper form.
The close grip dumbbell press is a versatile exercise that can be modified to suit different fitness levels. Here are some variations and modifications you can try:
If you're new to strength training or have limited upper body strength, you can start with a lighter weight or even just use your body weight. Perform the exercise on a stability ball or bench to add stability and support.
Once you've built some strength and confidence, you can increase the weight of the dumbbells. You can also try performing the exercise on an incline bench to target your upper chest muscles.
For those looking for an extra challenge, you can try performing the exercise on a decline bench to target your lower chest muscles. You can also incorporate supersets or drop sets into your routine to increase the intensity.
Remember to always listen to your body and adjust the weight and intensity as needed.
It's important to maintain proper form and avoid any pain or discomfort during the exercise.
Consulting with a fitness professional can help you determine the best variations and modifications for your fitness level and goals.
A close-grip dumbbell bench press is an effective exercise for strengthening the arm and chest muscles.
Other muscles that are involved in this exercise include the rotator cuff, the subscapularis, teres minor, and supraspinatus.
The close grip dumbbell press is a great variation of the basic dumbbell press. It works the entire chest, but it works the triceps more than other versions of this exercise. This exercise uses a narrow grip, and you need to be able to maintain a lockout position before lowering the weights.
The close grip dumbbell press is an exercise that targets the triceps. Keeping your elbows close to your body can make this exercise much more difficult.
The close grip dumbbell press also works the pecs, which are the main group of chest muscles.
Close grip dumbbell press is an effective way to work the pectorals and triceps. In this exercise, you lie on your back with your palms facing each other and extend your arms. When you press the weights upwards, make sure to bend your elbows slightly but not too much so that your upper chest isn't strained.
Another advantage of a close grip dumbbell press is that it doesn't put as much stress on your shoulders as a standard bench press or wide grip. People who are prone to shoulder pain are recommended to use this exercise because it doesn't require them to lift heavy weights.
Close grip dumbbell presses are often referred to as the crush or squeeze press. They are very effective for working the upper chest, but they can be difficult for some people. Fortunately, there are many variations on this exercise. Listed below are a few variations of this exercise.
Another great variation of the close grip dumbbell press is the skull crusher. This exercise emphasizes the triceps, but it also gives you a much larger range of motion. This exercise also requires a little more strength from the elbows, so make sure to focus on this area before trying to lift the weights.
Close grip dumbbell presses are an excellent way to strengthen the pectorals and build the triceps. The key to gaining muscle is variety, and the close grip dumbbell press works both the pecs and triceps at once.
The closed grip is an important tool in building deltoids. It activates muscles in both sides of the shoulder as well as the supraspinatus, and the infraspinatus.
This exercise also works the middle deltoid, which is rarely used during big compound movements. This deltoid is mostly involved in exercises like upright row, seated rows, and reverse pec deck. You can also include rear-delt flyes to work this muscle group.
The front deltoid is the largest deltoid muscle in the shoulder. It is responsible for raising the arm outward and away from the body.
During a close grip dumbbell press, this muscle is more active than the side deltoid. The posterior deltoid is more active when performing pulling movements, such as pulling the arm behind the body.
The posterior delts are also active during close grip dumbbell presses. These exercises are more effective than barbell presses, which only activate the anterior delts.
The close grip dumbbell press primarily targets the pectoralis major, which is the large muscle group located in the chest. This exercise helps to develop and strengthen the upper, middle, and lower portions of the chest, giving it a more defined and sculpted appearance.
The triceps brachii, located on the back of the upper arm, is also heavily engaged during the close grip dumbbell press. This exercise specifically targets the long head of the triceps, helping to build strength and size in this muscle group.
The anterior deltoids, or front shoulder muscles, are activated during the close grip dumbbell press. This exercise helps to develop and strengthen the front portion of the shoulders, contributing to a well-rounded and balanced upper body.
The serratus anterior, located on the sides of the ribcage, is also worked during the close grip dumbbell press. This muscle group helps to stabilize the shoulder blades and assists in the movement of the arms, making it an important muscle to target for overall upper body strength and stability.
The trapezius muscles, located in the upper back and neck, are engaged during the close grip dumbbell press. This exercise helps to strengthen and develop the upper portion of the traps, contributing to improved posture and overall upper body strength.
The rhomboids, located between the shoulder blades, are activated during the close grip dumbbell press. This exercise helps to strengthen and develop these muscles, which play a crucial role in maintaining proper posture and shoulder stability.
Although not the primary muscle worked during the close grip dumbbell press, the biceps brachii, located on the front of the upper arm, are also engaged to a certain extent. This exercise helps to strengthen and develop the biceps, contributing to overall arm strength and definition.
By incorporating the close grip dumbbell press into your workout routine, you can effectively target and strengthen these key muscle groups, leading to improved upper body strength, muscle definition, and overall fitness.
There's no doubt about it: the regular barbell and dumbbell bench press is a fantastic exercise for building chest muscles, as millions of lifters have used it to achieve impressive physiques while increasing strength.
But for maximum muscle development and to prevent adaptation and stagnation of workouts, adding close grip dumbbell presses may provide another form of stimulation to avoid plateauing or adaptation - especially during long training programs.
Close grip dumbbell presses are an effective alternative to regular bench presses that target inner pecs and triceps, providing a variation without using cable machines or performing the same exercises over and over again.
They are suitable for beginners looking to add variety to their chest training routine while experienced lifters looking to hit inner pecs without repetitively performing one type of exercise are likely to find this exercise effective as well.
You can perform it on any type of bench - flat, incline or decline benches are suitable. You can even perform this exercise anywhere - perfect if performing just one type of chest exercise without cable machines!
Although primarily performed as a chest exercise, close grip dumbbell presses also benefit triceps with increased activation from pushing them closer together during pressing motion to increase range of motion and activate more of your triceps muscles.
Close Grip Dumbbell Press Exercise can also reduce shoulder strain compared to traditional bench press exercises, providing relief for some lifters suffering from shoulder pain.
However, for maximum safety it must still be performed correctly in order to lower risk of injury and avoid unnecessary strain or pain during this type of lift.
]]>--
Y raises are a popular exercise that targets the muscles in the shoulders and upper back. By performing this exercise correctly, you can strengthen and tone these areas, improving your overall upper body strength and posture.
Y raises target the medial head of the deltoid, the lower trapezius, and the teres minor. You can perform this exercise on a swiss ball.
The Y raise is performed by standing with your legs shoulder width apart, leaning slightly forward as you raise the weights. Then, as you lower the weights, rotate your shoulders to the side.
Read on to learn more about the specific muscles worked during Y raises and how to properly execute this exercise.
Y raises are a type of exercise that specifically targets the muscles in the shoulders and upper back.
This exercise involves lifting your arms out to the sides in a Y shape, with your palms facing down.
As you raise your arms, you engage the deltoid muscles in your shoulders, particularly the anterior deltoids.
Additionally, the muscles in your upper back, such as the trapezius and rhomboids, are also activated during Y raises.
This exercise is great for improving shoulder stability, posture, and overall upper body strength.
To perform Y raises correctly, start by standing with your feet shoulder-width apart and your arms hanging down by your sides.
Keep your core engaged and your back straight throughout the exercise. Begin by slowly lifting your arms out to the sides and up, forming a Y shape with your body. Keep your palms facing down and your elbows slightly bent.
As you raise your arms, focus on squeezing your shoulder blades together and engaging the muscles in your upper back.
Pause for a moment at the top of the movement, then slowly lower your arms back down to the starting position.
Repeat for the desired number of repetitions. It's important to maintain control and avoid using momentum to lift your arms.
By performing Y raises correctly, you can effectively target and strengthen the muscles in your shoulders and upper back.
Incorporating Y raises into your workout routine offers a range of benefits for your shoulders and upper back.
Firstly, this exercise targets the deltoids, helping to strengthen and tone these muscles. Strong deltoids not only improve the appearance of your shoulders but also enhance shoulder stability and mobility.
Additionally, Y raises engage the trapezius muscles, which are responsible for pulling the shoulder blades together.
Strengthening the trapezius muscles can improve posture and reduce the risk of shoulder and neck pain.
Lastly, Y raises activate the rhomboids, which play a crucial role in maintaining proper shoulder alignment and stability.
By incorporating Y raises into your workout routine, you can effectively target and strengthen these muscle groups, leading to improved shoulder strength, stability, and overall upper back strength.
Y raises primarily target the muscles in the shoulders and upper back.
The main muscles engaged during this exercise include the deltoids, which are responsible for raising the arms out to the sides, and the trapezius, which helps to squeeze the shoulder blades together.
Additionally, the rhomboids, located between the shoulder blades, are also activated during Y raises.
These muscles work together to improve shoulder stability and posture, as well as strengthen the upper back.
Incorporating Y raises into your workout routine can help to tone and strengthen these muscle groups.
A lateral raise targets the deltoids, the muscles at the front of the upper arm that provide stability and motion.
Deltoid muscles are composed of three separate heads, each with different fibers running in different directions. By working all three heads at once, you'll effectively work all the muscles in the deltoid.
When working out your deltoid, you should choose exercises according to your current development level.
If you're looking to build bigger shoulders, you'll need to train the medial head more than the posterior head.
The medial head of the deltoid provides your shoulders with width and is especially important if you're trying to develop a muscular upper chest.
Although the medial head of the deltoid is the least studied area, this part is responsible for a variety of important deltoid functions, including stabilizing the glenohumeral joint.
The Y raise is commonly associated with a back workout, but it works the entire deltoid, including the middle and upper traps.
It is also an effective muscle builder. To do the Y Raise, you need a bench with an incline of 30 degrees.
Then, lie face-forward on the bench. Then, squeeze the shoulder blades together and raise your arms up to a 45-degree angle with your torso. Hold this position for six seconds.
The Y raise is one of the most effective exercises for the lower traps. This muscle runs from the base of the neck to the mid-back.
These muscles are a crucial part of the upper and lower body and they are responsible for keeping the head upright.
This exercise helps strengthen these muscles and correct improper movement patterns that may lead to neck and shoulder pain.
In this exercise, you must contract the muscles of your upper back while keeping your core engaged.
You may also want to raise your elbows to target your upper back muscles. This exercise is crucial for strengthening the lower traps, which play a vital role in proper movement and overall health.
The key to performing this exercise correctly is to hold a peak contraction and keep your core engaged. The lower traps are essential for proper movement and are often overlooked by many people.
Another exercise that targets the lower traps is the dumbbell raise. This exercise is particularly tough on the lower traps as it causes a significant amount of scapular depression.
Performing this exercise requires that you lie in a prone position, lift your arms high, and slowly lower them back. Once you've reached the top, hold them there for a few seconds before lowering them again.
The trapezius is a broad muscle that covers a majority of the upper back. It is composed of three sets of fibers, with the lower trapezius playing an important role in stabilizing the scapulae and keeping the shoulder blades down.
If this muscle is weak, it increases the risk of shoulder pain and injury. It can also lead to rotator cuff impingement, which can take months to recover from.
Rhomboids, located between your shoulder blades, help pull them back together (scapular retraction). A strong pair of rhomboids promote better posture and shoulder health while decreasing injury risks.
While most people realize the significance of training their shoulder blades effectively, many don't do it effectively enough.
Many overtrain trapezius muscles - which consist of three sections called heads--and fail to train rhomboids sufficiently.
Also, pulling exercises may leave their deltoids untrained while leaving your rhomboids untrained.
There are various bodyweight exercises you can perform at home to strengthen your rhomboids and promote overall shoulder health, such as face pulls, prone Y raises and rear delt flyes. All can be completed easily using dumbbells and resistance bands.
To achieve maximum range of motion and develop an excellent mind-muscle connection, focus on keeping each exercise light. Also make sure to squeeze your rhomboids when performing scapular retraction and downward rotation during peak contraction to further engage them.
Add bodyweight rhomboid exercises into your back workout or as part of an upper-body circuit for best results. Aim for 2-3 sets of 10-15 reps using an effective body position so as to maintain control during each movement and minimize shoulder movements too much.
Performing Y raises on a stability ball works the upper back and shoulder muscles, while also promoting core stabilization.
To perform this exercise, lie face-down on the ball and bend your knees slightly. Raise your arms in a Y shape and return to the starting position. Repeat as many times as desired.
The Y raise targets the upper back and shoulders, as well as the shoulder and traps.
As you get stronger, you can gradually increase the difficulty of the exercise.
Performing Y raises on a stability ball can help you build your abdominal muscles, as well as tone your lower back.
When performing this exercise, be sure to stay balanced and maintain your body in a flat position. As you work your way up, gradually increase the difficulty by adding lighter weights.
Performing Y raises on a incline bench is a great way to strengthen the upper back and shoulder muscles.
By strengthening these muscles, you can improve your push-up depth, and level up to harder exercises. This exercise also works the lower traps and improves posture.
The cable Y raise is a good exercise for developing the shoulders and trapezius muscle. While the cable Y raise is ideal for strength training, it is not appropriate for everyone.
Performing Y raises on a incline bench requires you to maintain proper body position while performing the exercise.
When performed properly, Y raises help strengthen the rotator cuff muscles in the shoulder blade.
These muscles help prevent injuries and improve shoulder stability. As a result, the exercise promotes healthy breathing patterns. This exercise also improves shoulder mobility.
In addition, it is beneficial for the shoulder and hip flexors, and will also help you to develop your scapular stability.
You can also use a dumbbell for this exercise if you want. It is recommended that you use moderate weights for this exercise, since the use of heavy dumbbells can lead to shoulder injury.
To maximize the effectiveness of Y raises, it's important to focus on proper form and technique.
Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
Keep your arms straight and extended in front of you, forming a Y shape with your body. As you raise your arms out to the sides, make sure to engage your shoulder muscles and squeeze your shoulder blades together.
Avoid using momentum or swinging your arms to lift the weights. Instead, focus on controlled movements and a slow and steady pace.
Additionally, it's important to choose an appropriate weight that challenges your muscles without compromising your form.
Gradually increase the weight as you become stronger and more comfortable with the exercise.
Remember to breathe throughout the movement and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
By following these tips, you can maximize the effectiveness of Y raises and achieve optimal results for your shoulders and upper back.
The Y raise is an upper-body exercise designed to strengthen shoulders and upper back muscles.
You can perform it standing with a hip hinge or sitting down, both techniques of which minimize momentum while increasing tension on shoulder muscles.
Furthermore, it can be combined with the incline dumbbell Y raise to target rear deltoids and traps more directly.
No matter whether using body weight or added resistance, the Y raise is an effective shoulder and chest-targeting movement to improve posture and strengthen shoulders and upper back.
Performing the Y raise as part of your upper-body workout or add it to triceps and biceps exercises will strengthen both triceps and biceps workouts.
Furthermore, adding this movement can also help stabilize core stability during deadlift or squat exercises.
This exercise targets your deltoids, traps and rhomboids simultaneously. Your deltoids are one of the largest muscles in your shoulders; cable Y raises provide an efficient exercise targeting all three deltoid heads (anterior, lateral and posterior).
Rhomboids are another muscle found within your shoulders that work to pull back together your shoulders with their middle and lower traps.
The Y raise is an effective trap-targeting movement and should be combined with face pull training sessions to maximize delt/trap training session effectiveness.
]]>--
Vitamins play a crucial role in maintaining health and supporting the body's functions.
In the context of heat-related morbidity and mortality, vitamins can be particularly important.
The process of climate change, especially in hot and humid environments, can increase metabolic rates and heat production in the body.
This, in turn, leads to increased sweating and cutaneous vasodilation as the body tries to dissipate heat.
However, these physiological responses can also lead to negative effects on physical performance, cognitive function, immune function, and oxidative stress.
Therefore, ensuring an adequate intake of vitamins can help support the body's defenses and mitigate the potential negative impacts of heat and physical activity.
The effects of a hot environment on nutrient levels have been studied, particularly in relation to thermal conditions.
However, there is still no clear consensus on the specific types and amounts of nutrients that should be consumed.
It has been observed that chronic exposure to heat can lead to deficiencies in certain minerals and water-soluble vitamins, as they are lost through sweating.
Some experts argue that nutrient supplements are not necessary if a normal diet is followed, as these nutrients can be replenished naturally.
However, research has also shown that certain supplements can have benefits, such as improving endurance and reducing inflammation.
For example, carbohydrate supplementation has been found to enhance endurance performance, while sodium supplementation can help prevent heat cramping.
Additionally, vitamin C supplementation has been shown to decrease post-exercise cortisol levels in athletes preparing for marathons in hot environments.
A 2021 study conducted on the effects of supplementation with multiple nutrients after exercising in hot conditions found that it led to faster recovery from muscle damage and improved liver and renal function.
The study consisted of a pilot trial and a randomized controlled trial. In the pilot trial, it was observed that a single-shot supplement resulted in a decrease in BUN levels at POST and changes in AST, Cr, and UA levels at REC.
The findings from the pilot trial were supported by the data obtained in the short-term supplement trial.
In the 7-day supplement trial, multiple-nutrient supplementation significantly decreased changes in AST, CK, and LDH levels at REC. Additionally, there was a tendency to suppress the elevation of Cr and UA levels.
Vitamins play a crucial role in protecting the kidneys from the negative effects of intense physical activity or heat exposure.
These activities can lead to a decrease in kidney function and the retention of certain substances, such as uric acid and creatinine.
However, the supplementation of multiple nutrients has been shown to counteract these effects by improving kidney excretion and accelerating the clearance of metabolites.
Additionally, dehydration can also contribute to kidney damage, but the use of multiple-nutrient supplements can help maintain hydration levels and prevent the elevation of substances like creatinine.
Overall, the supplementation of vitamins and nutrients can help protect the kidneys from the harmful effects of exercise-induced muscle damage, inflammation, and oxidative stress, ultimately preventing acute kidney injury.
Vitamins play a crucial role in supporting the body's immune system and aiding in the repair and recovery process after intense exercise.
During intense exercise, the body may experience muscle damage and increased permeability of the membrane.
This triggers the activation of repair signals and the migration of immune cells, such as neutrophils and monocytes, to the damaged site.
These immune cells help promote the degradation of cellular debris and phagocytosis by producing free radicals.
However, this process can also lead to secondary damage and increased levels of certain enzymes, such as AST, CK, and LDH, being released into the bloodstream.
Studies have shown that levels of AST, CK, and LDH tend to increase after exercise, indicating the body's response to muscle damage and repair.
One study observed that there was a higher elevation of AST (aspartate aminotransferase) in the group that took the multiple-nutrient supplement immediately after the running test.
However, this elevation quickly decreased during the recovery period, indicating that it may have been a normal physiological response.
The study also found that there were significantly higher activities of AST, CK (creatine kinase), and LDH (lactate dehydrogenase) in the group that took glucose and water supplementation during recovery, suggesting that there was greater damage to cell membranes caused by lipolytic enzymes activated by pro-inflammatory cytokines.
Vitamins and antioxidants have been widely used in sports supplements to combat oxidative stress and inflammation.
A 2020 study demonstrated that vitamin C and taurine can decrease oxidative stress in athletes, while antioxidants have been found to protect the liver from exercise-induced damage.
In a recent study, it was observed that multiple-nutrient supplementation resulted in higher levels of plasma antioxidant potential and lower levels of lipid peroxidation compared to carbohydrate and water groups.
This suggests that the inclusion of anti-inflammatory and antioxidative ingredients in supplements can help prevent secondary damage to healthy muscle cells.
In addition, the short-term supplement trial included the addition of extra vitamin K2 to the multiple-nutrient supplement.
Vitamin K2 (MK-7) was previously used to prevent bone fractures, but it has also been discovered to be a bioactive compound that enhances ATP production by improving the efficiency of the electron transport chain.
Furthermore, a 2003 study showed that vitamin K2 has the potential to prevent inflammation and the accumulation of reactive oxygen species (ROS) without the risk of negative side effects or overdosing.
However, there is still a lack of research on its impact on physical exercise in hot conditions.
In the current study, it was found that there was an additional effect of decreased changes in CK, LDH, IL-6, TNF-α, and 8-iso-PGF2α during recovery, which suggests improved membrane integrity and reduced enzyme leakage due to secondary damage.
In addition, our research revealed that the levels of serum glucose were elevated after taking single-shot supplements and short-term supplements.
Previous studies have also shown similar findings, indicating that exercising after fasting overnight does not always result in a decrease in glucose levels. This could be attributed to the breakdown of muscle glycogen during intense physical activities.
A recent body of evidence has shown that taking multiple nutrient supplements can aid in the recovery of muscle damage, liver function, and kidney function after exercising in hot conditions.
These supplements help reduce secondary damage and speed up the removal of metabolic byproducts.
This research will contribute to the development of nutritional recommendations for individuals, such as workers, military personnel and athletes, who engage in intense physical activities in hot environments, helping them recover more effectively.
]]>--
Question: What are catabolic pathways?
Answer: Catabolism pathways are metabolic pathways that break down complex molecules into simpler ones, releasing energy in the process.
These pathways are responsible for the breakdown of carbohydrates, fats, and proteins in the body to produce energy for cellular processes.
In this article we will take a closer look at metabolic pathways - linked chemical reactions that produce something and transform it into another substance.
These pathways consist of linked reactions which feed off each other, taking in products of previous reactions and turning them into something new.
These chemical reactions start by taking in starting molecules and turning them into end products via various catabolic (degradative) or anabolic (building up) processes.
Catabolic reactions refer to those which break down large molecules into smaller ones; anabolic ones involve building larger ones up from simpler components.
All biological reactions require and release energy; many of them can be catalyzed by proteins called enzymes.
Breakdown energy is converted to Adenosine Triphosphate, or ATP, the energy currency of cells. This can then be used for anabolic processes; stored as fat or nucleic acids for storage or used to power anaerobic metabolism.
Most organisms capture energy from the environment to power their cellular functions, most commonly through catabolic reactions such as cellular respiration which breaks down glucose into energy for use by cells.
Glycolysis produces pyruvate that can enter either the citric acid cycle and oxidative phosphorylation pathways. Or alternatively be routed down the pentose phosphate pathway for production of five-carbon sugars that are necessary for DNA and RNA synthesis.
Furthermore, this pathway produces acetyl coa that can then be converted to ATP via mitochondrial oxidative phosphorylation systems or electron transport systems.
Organisms need energy for daily functioning. Organisms harvest potential energy stored in molecules of carbon and oxygen (CO2 and H2O), harness it, and create ATP from it via cellular respiration.
One key step involves breaking down sugar molecules into VFAs and CO2. Glucose is one such source that can either be utilized directly by plants themselves or consumed by bacteria which convert it to energy via fermentation.
Both processes involve metabolic pathways - interlinked chemical processes that feed off each other before culminating in production of an end product - something glucose plays a significant role.
Cellular metabolism can be divided into catabolic and anabolic pathways. Catabolic pathways involve degradative chemical reactions that break complex molecules down into smaller ones; examples of such pathways include glycolysis, the citric acid cycle and neurotransmitter deamination via oxidative deamination.
These pathways supply both energy and building blocks that will eventually be used to assemble larger macromolecules through anabolic reactions.
For instance, breaking down glucose via glycolysis produces two molecules of ATP that can then be used in biosynthesis to form monosaccharides, nucleotides or amino acids.
Feedback inhibition connects various steps of these pathways. For instance, phosphofructokinase catalyzes a reaction in the citric acid cycle that produces more ATP than it needs; this energy is then recycled through subsequent reactions in its cycle.
Catabolic processes entail disassembling complex organic molecules into smaller components. Within the body, this usually means breaking down polysaccharides such as starch and glycogen into monosaccharides for energy use; proteins into amino acids; and nucleic acids into nucleotides.
IGF1 plays multiple roles on metabolism. Recent studies have demonstrated its deficiency increases insulin resistance, impairs lipid and glucose metabolism and increases oxidative stress in tissues.
Unfortunately, its role as an anabolic factor is further complicated by the fact that hepatocytes serve both as sources of IGF1 as well as receptors for it.
Proteins are among the most abundant macromolecules found in organisms, serving numerous essential roles ranging from structural support and transport, regulatory processes and more.
Their production involves several steps involving transcription and translation. During transcription genetic information encoded as messenger RNA leaves the nucleus for transport into cytoplasm where it attaches to a protein-synthesis machine.
This is called ribosome where translation takes place to produce chain of amino acids which later fold into specific protein structures; this complex biological event must be carefully managed by specialists.
Proteins are composed of amino acid monomers produced in cells by synthesizing glucose or other carbon sources into amino acid monomers.
These are then combined by enzymes to form polypeptide chains which then fold into secondary, tertiary and quaternary structures before being transported throughout cells to fulfill their roles.
A significant amount of metabolic energy consumed by cells goes toward maintaining this process - up to 25% according to some estimates!
Severe burns can induce a catabolic state characterized by muscle wasting and decreased net protein synthesis, according to previous studies.
Nutritional support and pharmaceutical interventions with insulin-like growth factor (IGF) or IGFBP-3 have been found to attenuate this muscle catabolism; however, human use of these agents may produce unwanted side effects.
The purpose of one study was to assess the effect of combining human IGF-1/IGFBP-3 on skeletal muscle metabolism in severely burned children.
29 patients were administered doses of IGF-1/IGFBP-3 at 0, 0.5, 1, 2, or 4 mg/kg/day and their net protein balance and fractional synthetic rates assessed before and after treatment with IGF-1/IGFBP-3.
Its effect improved net protein synthesis but did not alter glucose metabolism or plasma urea levels significantly - these changes did not impact gluconeogenesis at all.
High protein intakes have long been linked to decreased cancer rates and mortality; the mechanism remains unexplored, however.
We have previously demonstrated how GHR-IGF-1 and mTOR pathways may play a role in increasing longevity benefits associated with eating more proteins.
However, in a recent survey of middle aged people it was discovered that even though higher protein consumption reduces risks of cancer and death; it actually increases both all-cause mortality as well as cause-specific deaths.
Insulin and IGF-1 play an intricate role in glucose and lipid metabolism by acting in concert to produce an integrated response . Of all the genes regulated by IGF-1 directly, those related to metabolic enzymes are particularly affected.
Partial IGF-1 deficiency reduces hepatic expression of these enzymes causing deregulation in glucose and lipid metabolism as a result of reduced liver expression of these enzymes leading to deregulation and thus contributing to metabolic syndrome development.
Blood serum values for glucose, triglycerides and cholesterol as well as the level of MDA were examined in untreated Hz mice as well as CO and Hz + IGF-1 animals.
Untreated Hz mice demonstrated significant increases in triglycerides and cholesterol as well as significant decreases in HDL levels compared to CO animals.
With substitution of IGF-1 these parameters returned back to similar levels found in CO animals.
IGF-1 also helped normalize expression levels for three enzymes involved with hyperlipidemia such as g6pc (glucose-6-phosphatase catalytic), Pdk1 (phosphoenolpyruvate carboxykinase 1, cytosolic) and ACLY (ATP citratelyase), thus decreasing hyperlipidemia, hyperglycemia as well as peroxidative liver damage caused by free radicals.
Reducing expression of acetyl-CoA acetyltransferase 1 (acetyl-CoA acetyltransferase 1), another hepatic enzyme involved in lipid metabolism was also observed in Hz mice compared with CO animals.
This finding was confirmed through microarray analysis and RT-q PCR which demonstrated this trend.
Substitution with IGF-1 increased expression levels hepatically suggesting low IGF-1 levels circulating among Hz mice were responsible for deregulation of lipid metabolism.
IGF-1 levels decline with age, which has been linked with increases in dyslipidemia (cholesterol and triglycerides) as well as hyperglycemia and insulin resistance resulting in liver damage and mitochondrial dysfunction.
The research indicates that replacing IGF-1 with exogenous IGF-1 at very low doses restores normal levels of these parameters thereby decreasing dyslipidemia, hyperglycemia, and diminishing oxidative liver damage. Suggesting this approach as a viable therapeutic strategy for MetS.
Carbohydrate metabolism refers to a series of biochemical pathways that break down fuel molecules into energy-rich molecules such as ATP, GTP and reduced nicotinamide adenine dinucleotide dinucleotide phosphate (NADH2).
Or reduced flavin adenine dinucleotide dinucleotide dinucleotide dinucleotide dinucleotide dinucleotide dinucleotide (NADPH2).
These molecules can be produced through glycolysis, citric acid cycle or pentose phosphate pathway processes; mammals regulate carb metabolism via insulin/glucagon hormones.
Insulin is a polypeptide hormone composed of two chains linked by disulfide bonds. Released by the pancreas in response to food consumption, insulin stimulates glycolysis by binding with its receptors on cells.
Once activated, insulin increases glucose transport into muscle cells and adipose tissue while simultaneously stopping protein degradation for increased protein synthesis.
Glycogenesis, or the production of glycogen in liver and muscle, is controlled by insulin.
Not all glucose that enters our bodies can be effectively processed. Any excess is stored as glycogen in muscle and adipose tissues for later release during fasting or exercise, or broken down to produce glucose via gluconeogenesis and citric acid cycle reactions stimulated by insulin or growth hormone.
In turn these reactions are inhibited by glucagon or epinephrine.
Insulin/glucagon regulation of carb metabolism is complex. When blood sugar levels are elevated, insulin secreted from b cells promotes glycolysis to lower glucose concentration in most cells of the body while inhibiting gluconeogenesis and breakdown of glycogen by the liver.
Conversely, when blood sugar levels decrease glucagon promoted by a cells triggers production of glucose from liver tissue and muscle, and releases it back into circulation through breaking down glycogen in liver and breaking it down to release more glucose into circulation.
Carbs serve a crucial signaling role in cells by attaching to proteins through N-glycosidic bonds and forming glycoproteins oligosaccharides, or glycopeptides.
Posttranslationally these glycoproteins can be modified through posttranslational addition of various glucosamine, galactose or N-acetylgalactosamine residues found within endoplasmic reticulum and Golgi apparatus environments that alter their structural integrity as well as alter their activity and stability.
IGFs can stimulate cell and tissue growth in muscles and bones, as well as play an essential role in fat metabolism regulation. From stimulating lipid synthesis to increasing transport to mitochondria, to switching over to glycolytic metabolism to help build muscle mass.
IGFs exert their growth-promoting effects regardless of their serum concentration.
However, their actions can be adjusted by binding to proteins known as IGFBPs.
There are six members in this family, which vary in their ability to bind IGFs and regulate their activities; most extracellular environments contain most IGFs bound with either IGFBP-3 or -4 in ternary complexes that increase availability by protecting from degradation and reaching receptors more quickly.
These compounds can bind and inhibit IGF receptors, interfering with their actions.
Alternately, they may promote cell transformation and tumor growth. For instance, IGF-1 helps promote lamellipodia formation, an indicator of cancer cells that is linked with increased migration and metastasis.
IGF-1 may promote type 1 diabetes in mice when its effects cause their immune systems to attack beta cells of the pancreas that produce insulin, though studies have demonstrated that when levels of IGF-1 are kept at lower levels it promotes longevity, reduces oxidative stress and atherosclerosis progression is lessened.
IGF-1 is an essential hormone in our bodies, but its levels may become harmful when they rise too far.
Therefore, eating a well-balanced diet to maintain steady IGF-1 levels is key; intense/strenuous exercise may also help with this goal, although as soon as your body adjusts it may start decreasing it again - for this reason alone it is advised not to take IGF-1 supplements without first consulting your physician; especially if you have prediabetes or diabetes.
IGFs circulate in extracellular fluid bound to binding proteins called IGFBPs that act classically to limit access of IGFs to their receptors and modulate IGF actions.
Furthermore, genetically modified animals provide new insights into how these IGFBPs interact with IGFs to regulate growth and metabolism.
IGF system is complex and regulates multiple cellular processes in an endocrine, autocrine and paracrine fashion.
It plays a key role in cell growth, differentiation and metabolism while many of its effects overlap with those of insulin/INSR.
IGF-1 is a key anabolic hormone that promotes protein synthesis in skeletal muscles during periods of prolonged fasting or following meals with high protein intake, likely by binding with IGFBP-2 as a delivery and linkage molecule, increasing its affinity with IGF-receptor complex and thus providing easy access to receptor sites on receptor cells.
IGF-1 acts to inhibit both hepatic glucose production and pituitary GH secretion in humans and mice.
Furthermore, its actions on muscle free fatty acid metabolism and renal gluconeogenesis appear to play an integral part in increasing insulin sensitivity in type 2 diabetes; although its exact role in increasing it sensitivity remains uncertain.
]]>--
Low testosterone levels have been linked with numerous health issues, including obesity and diabetes.
Men who are in danger of hypogonadism due to low levels are particularly at risk - however regular physical activity such as walking can help increase testosterone levels to prevent hypogonadism from setting in.
People usually associate testosterone with male sexual performance. Studies have linked its increased production with greater strength, power, body hair growth and an enhanced sex drive.
However it influences much wider areas such as emotions, cognition and language abilities as well. It has even been linked with status seeking aggression and sexual misconduct but can inspire positive actions as well.
Testosterone (T) production takes place within your body through Leydig cells found in your testicles, while women produce it via their adrenal glands and ovaries. Production of testosterone is closely managed to provide only what's necessary, with most being converted to estrogen via testes or ovaries prior to entering circulation in men.
Both women and men utilize testosterone to facilitate internal and external reproductive organ development during fetal development and production of sperm during adulthood.
Testosterone levels typically peak in men's late twenties before starting to decline with age - some use supplements as part of hypogonadism treatment and others seek medical help for low testosterone levels.
Your daily testosterone levels fluctuate throughout the day, typically peaking early morning before falling to their daytime low by 10 a.m.
Your hypothalamus and pituitary gland control how much testosterone your gonads (testicles or ovaries) produce.
They send signals when your body needs more of this hormone, your gonads then release the appropriate amount, however, problems in any one of these three areas could affect how your testosterone levels adjust themselves accordingly.
Testosterone is an androgen hormone essential to healthy libido, sexual drive, bone density, mental wellbeing, muscle mass development and hair growth.
Additionally, testosterone regulates blood sugar, assists weight management and boosts immunity - though levels may decrease with age and its lack can have severe repercussions in terms of both long-term effects and immunity support.
Foods that can increase testosterone include fatty fish, egg yolks and dark leafy green vegetables with omega-3 fatty acids. Futher nutrients to consider include vitamin D, iron, boron and zinc.
While excess refined carbohydrates and processed fats may have an adverse impact on testosterone levels, as can too much alcohol consumption.
A study published in2020 discovered that eating too many refined carbs may trigger inflammation within Leydig cells that produce testosterone.
This inflammation may reduce sperm counts while increasing sexual drive as well as hinder muscle building capabilities.
An inactive lifestyle can reduce testosterone levels. A recent study of military recruits concluded that men who spend most of their time sitting down and watching television had anegative effect on testicular function and testosterone levels.
Chronic illnesses, particularly cancer or inflammation-based conditions, may also reduce testosterone levels; some medications, including steroids, corticosteroids and antidepressants may have an impact on them as well.
Research indicates that environmental exposures can have a devastating impact on testosterone levels, as research demonstrates exposure to chemicals can decrease testosterone production.
Endocrine disrupting plastics, pesticides and personal care products contain substances known to interfere with proper hormone function and lead to decreased testosterone production.
Low T symptoms can include fatigue, depression, irritability and an inability to erectile function as well as muscle mass loss. Testosterone plays an essential role in men's sexual health and happiness - the more you have the healthier and happier you'll be!
Researching the relationship between exercise and testosterone remains ongoing; but one thing is evident, a lack of physical activity can result in low levels of the male hormone, leading to symptoms ranging from decreased muscle mass and fat gain to brittle bones.
Conversely, research demostrates that regular physical activity can boost levels and prevent various health issues.
One study investigating the effects of exercise on hormones and blood pressure found that men who engaged in regular activity decreased their risk of heart disease by 21% while also decreasing risk from all causes by 29%.
Studies have demonstrated that resistance exercises like weightlifting and high-intensity interval training, or HIIT, can temporarily increase testosterone levels.
But its effects can vary widely depending on factors like type, intensity and volume of work being completed.
One study comparing free weight (i.e. squats) with machine weight exercises revealed greater elevation of plasma testosterone following free weight exercise than with machine weight workouts.
Researchers have also revealed that performing multiple sets of high repetition exercises, like push-ups, can significantly boost testosterone levels in both young and older men alike.
Not only did testosterone rise with this workout session but other sex hormones like growth hormone also increased significantly.
An increased level of testosterone hormone has been linked with increased lean muscle mass, reduced fat mass and better metabolic function. Furthermore, testosterone may play an integral part in bone density preventing osteoporosis while improving calcium absorption.
Studies of the relationship between walking and testosterone levels are limited, although one cross-sectional study with 696 men revealed that those who reported higher levels of vigorous physical activity (3 or more hours a week of walking or jogging) had higher serum testosterone concentrations compared with those who did not engage in these forms of activity.
Unfortunately, however, this self-report approach to PA could result in recall bias issues.
Hypogonadism is a medical condition characterized by low levels of testosterone in men. A 2021 study suggests that there may be a link between daily physical activity and the development of hypogonadism.
This study conducted in the US, it was found that men who took fewer daily steps had a higher likelihood of being diagnosed with hypogonadism. These findings highlight the importance of regular exercise in maintaining healthy testosterone levels in men.
Testosterone levels naturally decrease with age, but certain habits and conditions that you can influence such as food consumption, sleep duration and activity levels as well as smoking status can sabotage testosterone production.
Low T can result in low libido, infertility and muscle loss while other emotional/psychological side-effects include less interest in work/sex relationships or less enthusiasm to get out there and exercise, depression or feelings of sadness.
Eating foods rich in nutrients such as vitamin D, magnesium and zinc will help your testosterone levels to remain balanced. Make sure you include fortified milk and yogurt products, fatty fish, lean meats, whole grains and vegetables into your daily meals for maximum effectiveness.
Stress can negatively impact natural testosterone production. Smoking, obesity and drinking too much alcohol also have the ability to lower testosterone levels.
Others lifestyle factors include certain medical conditions (diabetes and high blood pressure) as well as cancer treatments such as chemotherapy and radiation therapy resulting in decreased levels of testosterone production.
Furthermore, hypogonadism may also result from undescended testicles from childhood which never were corrected, Klinefelter syndrome (an abnormality of chromosomes), damage to pituitary gland or hypothalamus as well as damage done when treating cancerous tumors requiring chemotherapy/radiotherapy treatments.
Natural supplements to increase testosterone are dietary herbs and nutrients designed to support healthy levels of the hormone in men, providing them with the means to enhance physical and sexual performance without experiencing adverse side effects from synthetic testosterone replacement therapy (TRT). This nonprescription treatment option may even allow them to avoid prescription TRT treatments entirely!
D-aspartic acid, fenugreek extract, and boron are among the top natural supplements that can boost testosterone. All three ingredients can be found in Military Muscle.
The clinical trials have demonstrated its efficacy at improving strength, muscle mass, endurance, fatigue reduction, overall health improvement, and stress relief.
Other evidence-informed ingredinets found in Military Muscle include the following:
Also known as the sunshine vitamin, vitamin D has long been touted for its ability to increase testosterone production within the body by stimulating LH, leading Leydig cells in testes to produce more testosterone, increasing it by 20% on average over time with daily supplementation of vitamin D.
Ashwagandha (Indian Ginseng) can be used to produce herbal teas and extracts with proven effects in clinical trials to increase testosterone, sperm count and motility as well as reduce stress.
With adaptogenic properties which reduce stress levels it makes Ashwagandha an excellent option for men suffering from low testosterone due to chronically elevated cortisol levels or certain diseases and medications.
These supplements should be taken regularly over six months before showing results, with some even needing longer term usage.
Testosterone is an essential sex hormone produced in both men and women's adrenal glands and testes/ovaries, and when levels drop too low it can have serious repercussions for health such as decreased libido and muscle loss.
Testosterone naturally declines with age but also dips during times of stress; replenishing it through regular exercise may make you feel more energetic while possibly leading to an enhanced sexual life!
Researchers conducted one study analyzing testosterone and cortisol levels in subjects who underwent high-intensity endurance workouts, and they discovered that longer workouts resulted in decreased testosterone production - possibly because an increase in cortisol inhibited their bodies ability to produce testosterone. They theorized that this could be related to increased levels of cortisol which reduced production.
Similar research demonstrated that high intensity interval training (HIIT), which includes sprinting cardio exercises with short rest periods, was more successful in raising testosterone than long distance running. These findings indicate intensity is key when it comes to raising T-levels after workouts.
However, these all concern bouts of high activity exercise, what about the sedate activity of walking?
Well, a study published in the Endocrine journal found that those neb who walked less than 4000 steps per day were significantly more likely to have low testosterone levels than men who walked more.
]]>--
Cirrhosis is a serious liver condition that can lead to a range of complications, including testicular atrophy.
This condition can cause the testicles to shrink and may lead to infertility in men. Understanding the causes and potential treatments for testicular atrophy in cirrhosis is important for managing this condition.
Advanced cirrhosis occurs when the liver cannot adequately remove toxins from your blood, leading to ascites buildup in your abdomen and brain damage (hepatic encephalopathy).
People suffering from cirrhosis often struggle with fighting infections; this could result in complications like bacterial peritonitis which is potentially life-threatening; additionally it makes processing nutrients harder for your body resulting in weakness and weight loss.
Cirrhosis can be caused by various factors, including viral hepatitis (Hepatitis A, B or C), nonalcoholic fatty liver disease and alcoholism. Genetic conditions like hemochromatosis cystic fibrosis or Alagille syndrome may also contribute to its progression.
The liver provides your body with essential protection from harmful toxins and creates bile to aid digestion. When your liver becomes damaged, scar tissue replaces healthy liver cells and it stops working correctly.
Cirrhosis is one of many diseases which cause liver damage; its scarring interferes with blood flow to and from your liver cells, the ability of those cells to add or remove substances from blood, as well as how efficiently waste leaves your body.
Cirrhosis often develops slowly without showing any symptoms in its early stages, and is usually detected during physical exams or tests done to diagnose another condition.
Medical staff typically detect it by looking out for red blotches on palms of hands or spider angiomas on face, torso, arms, distended abdomen filled with fluid, and high liver enzyme levels.
As your cirrhosis progresses to decompensated stages, more noticeable symptoms may emerge, including jaundice (caused by excess bilirubin buildup that causes yellow skin and eye whites) and fluid accumulation in legs and abdomen (ascites).
If decompensated stages occur, bleeding from varices might occur as well as difficulty thinking clearly, fatigue and appetite loss as well as vomiting blood or producing black tarry-looking stool - symptoms indicative of severe hepatic encephalopathy.
Cirrhotic livers no longer filter blood efficiently, leaving behind excess waste products that build up in skin, joints, and nerves.
You may experience abdominal pain that feels like dull or throbbing beneath your ribs due to scarring in cirrhotic livers that causes your spleen to enlarge due to scarring (hepatic splenomegaly).
Some individuals with cirrhosis develop a serious lung condition known as Hepatopulmonary Syndrome. This occurs when your lungs cannot get enough oxygen because your liver fails to produce sufficient red blood cells that deliver oxygen directly into them.
Once cirrhosis has begun to progress, there is no cure; however, treatments may help slow further damage and complications.
Your medical service will recommend treatment depending on what caused it; for instance if excessive alcohol use was the source, quitting drinking will likely be advised as one approach.
With regards to Hepatitis B or C related cirrhosis antiviral medications can help protect against further liver damage, decreasing risk for Hepatocellular Carcinoma while surgery could be an option as a potential way out.
Testicular atrophy is not a condition that will go away on its own and it can have serious repercussions if left unchecked.
Therefore, seeking professional advice to address testicular atrophy should be your first step toward action.
A doctor can conduct physical exams to assess size, shape and texture of balls; test for STDs; or conduct ultrasound scans to look at internal function, blood flow and damage within your testis.
Doctor's typically ask about a person's medical history and any medications being taken by patients, and may suggest lifestyle or treatment changes or interventions for the root cause of any symptoms they observe.
For instance, those using steroids might need to switch hormone treatments in order to prevent testicular atrophy caused by them - while excessive drinkers might need to quit or reduce their alcohol consumption as part of this strategy.
Clinton explained that any condition which impairs the normal blood flow to a testicle can lead to atrophy, such as varicocele (swollen veins in the scrotum).
For instance, varicocele causes pooled blood rather than being properly circulated around it, and trauma or infections such as orchitis - an inflammation of the testicle which if left untreated can obstruct blood flow leading to atrophy of testicular tissue and atrophy of testicle tissue.
Testicular atrophy may also be caused by cancer, leading to the loss of one or both testicles.
Symptoms of testicular atrophy may include pain in the scrotum or abdomen, lumps or bumps on the testis and bleeding or bruising; in certain instances a biopsy will be necessary in order to properly identify its source.
Testicular atrophy symptoms typically include shrinkage of one or both testicles. You may also observe them feeling smaller and softer than usual and loss of normal scrotal skin sensation.
It is best to contact medical professional as soon as you notice these symptoms as the longer they persist the greater concern they pose
Depending on its cause your doctor will perform a physical exam as well as possibly taking blood samples in order to assess hormone levels in your system.
Testes are male reproductive glands located within the scrotum. Their purpose is to maintain temperature around them by contracting when cold weather approaches and relaxing when warm weather arrives, with too long of contraction making the testicles appear smaller than they usually would be.
Orchitis, which is an inflammation in the testicles caused either virally or bacterially, usually manifests with pain in the testicles and may make them appear enlarged initially before eventually leading to testicular atrophy if left untreated.
Bacterial orchitis most often occurs as a result of gonorrhea/chlamydia infections as well as urinary tract/catheter infections.
Aging can cause testicular atrophy, as testosterone production slows as one ages. If this symptom arises, it's crucial that you consult a healthcare provider immediately, as this could have serious ramifications on fertility.
There are also medications which can contribute to testicular atrophy, including steroids and narcotics, that interfere with your body's production of sperm and male reproductive hormones.
If you are taking such medication it's wise to discontinue them immediately to prevent further damage to your testes.
Prevent testicular atrophy by leading a healthy lifestyle, such as eating well-balanced meals and regularly exercising.
Furthermore, avoid smoking and excessive alcohol consumption which both damage your testes. Furthermore, get regular cancer screenings between 18-38 as this is when your risk for testicular cancer increases most dramatically.
Cirrhosis is a condition in which the liver no longer performs as it should, leading to its organs' dysfunction and eventually breakdown. It can be exacerbated by excessive alcohol drinking, hepatitis B or C virus infections or any disease that damages liver tissue.
Treatment aims to slow the progress of liver cirrhosis and minimize complications, with liver cancer, kidney failure and complications from cirrhosis-related problems including skin problems, bones issues and nervous system problems being the most likely consequences.
Cirrhosis can lead to testicular atrophy due to lack of oxygen in the blood that supplies it.
Under normal circumstances, the spleen filters red blood cells and removes old platelets used to clot blood - with draining blood entering the portal vein before entering the intestines through portal vein.
With cirrhosis however, liver function becomes compromised and pressure in portal vein increases which blocks flow from spleen leading to its swelling - known as splenomegaly.
Research suggests that one of the first steps in the development of this condition is a decrease in the expression of transferrin, which can lead to dysfunction of Sertoli cells and a disruption in the integrity of the blood-testis barrier.
Cirrhosis, can lead to hypogonadism and feminization in men. Studies have shown that these men have lower levels of testosterone in their blood, but only a small percentage have increased levels of estrogen. This hormonal imbalance can lead to a variety of symptoms and complications.
Over time, this disease leads to testicular atrophy. Cirrhosis of the liver results in scarring that hinders its function and manifests as ascites and hepatic encephalopathy symptoms, among other issues.
Cirrhosis may also lead to fertility problems associated with oligospermia or teratospermia; further complications include infertility.
Cirrhosis may lead to secondary hypogonadism as a result of reduced serum free testosterone levels, increased conversion of testosterone to estrogen via the hepatic aromatase mechanism and impaired hypothalamic-pituitary-gonadal axis impairment.
The exact cause of these changes is not fully understood, but it is believed to be a combination of factors. One possible factor is a decrease in the liver's ability to clear certain estrogen compounds from the body.
Additionally, there may be an autoimmune component that affects the function of the testes. Finally, alcohol consumption may also play a role in exacerbating these hormonal changes.
This can manifest itself with symptoms like gynecomastia as well as diminished primary and secondary sex hair and diminished libido.
Unfortunately, the exact role that hypogonadism has played in these symptoms has yet to be established; also unknown is whether testosterone therapy could improve them or not.
Previous experimental data has demonstrated that rats suffering early stage cirrhosis experience severe testicular atrophy and gonadal dysfunction.
They experienced reduced transferrin expression and altered blood-testis barrier changes, possibly contributing to reduced cell proliferation and gonadal axis integrity resulting from abnormal negative feedback loops within their pituitary glands.
Treatment with IGF-1 for short period reverses these early changes in testes, restoring cell proliferation as well as hypophyso-gonadal axis integrity.
Recombinant human IGF-1 restored testicular function for these rats; suggesting an altered hepato-testicular barrier and reduced IGF-1 bioavailability are primary contributors.
Oral androgens, on the other hand, may actually increase estrogen levels, possibly leading to greater sexual dysfunction than originally intended.
Studies conducted on men with organic hypogonadism have demonstrated the efficacy of testosterone replacement therapy to increase muscle mass, bone density and hematopoiesis. However, its effect in patients suffering from cirrhotic liver disease remains unknown.
Untreated testicular atrophy can result in irreversible male infertility. It also increases the risk of complications like varicose veins and blood clots in the scrotum, as well as contributing to low concentrations of sperm cells with poor morphologies (oligospermia/teratospermia) as well as contributing to other conditions that lower fertility such as oligospermia/teratospermia/oligoteratospermia/teratospermia.
Testicular atrophy may be caused by different factors, ranging from an imbalanced hormone environment and consumption of steroids, to natural age-related decline and low sperm counts or infertility. It can even happen naturally as men age.
Medication such as antibiotics and sexually transmitted diseases may contribute to testicular atrophy.
Viral orchitis, an inflammation in the testicles caused by viruses like the mumps virus that impacts up to one-third of post-puberty men, as well as bacterial orchitis caused by infections like Chlamydia or Gonorrhoea can also result in testicular atrophy.
Testicular torsion also contributes significantly - this occurs when one or both testicles twist placing undue pressure on their spermatic cords resulting in atrophy in that area of testicle tissue.
On the bright side, it is possible to halt cirrhosis from progressing and, in many cases, even reverse years of heavy drinking.
Cutting back on alcohol consumption is the first step. Also important are treating any infections such as Hepatitis B/C as well as treating any hereditary conditions like Hemochromatosis; some doctors recommend immunization against Hepatitis A & B to avoid recurrent infections.
Cirrhosis disrupts hepatic blood flow, leading to an increase in portal vein pressure that in turn causes fluid buildup in legs and abdomen.
Portal hypertension also increases leukocyte and platelet accumulation within the spleen, potentially trapping leukocytes that trigger severe bleeding into varices (the pouches located inside either esophagus or stomach).
Once varices bleed they tend to rebleed frequently so treatment options must be considered immediately: medications to lower pressure in portal veins as well as surgery to remove enlarged varices.
Scientists recently conducted a study that demonstrated how IGF-I therapy can restore testicular function in rats with epididymis atrophy and fibrosis.
IGF-I increased transferrin expression, an indicator for maintaining barrier integrity as well as Sertoli cell functionality.
An inverse correlation was also discovered between transferrin expression levels and histopathological damage score, suggesting IGF-I may improve response to hepatocellular injury in testes.
Cirrhosis is a chronic disease that affects the liver and can have negative impacts on other parts of the body.
One such impact is on the Leydig cells in the testis, which can lead to the release of cytokines and an increase in the conversion of androgens to estrogens.
This can lead to hypogonadism and feminization in men. This is often accompanied by a decrease in testosterone production and low levels of testosterone in the bloodstream. These clinical signs are commonly observed in men with chronic liver disease.
This condition is characterized by reduced testicular size and inadequate testicular function. In fact, a 1977 review states that between 50-75% of cirrhotic men experience testicular atrophy.
Additionally, 80-90% of these men are impotent and have abnormal seminal fluid. Other symptoms of hypogonadism include decreased body hair, reduced beard growth, and smaller prostatic size.
Interestingly, cirrhotic men have a lower incidence of benign prostatic hypertrophy when examined histologically.
]]>--
Shilajit is a natural substance that is found in the rocks of the Himalayas and Hindukush ranges in the Indian subcontinent.
It is a mixture of organic humic substances and plant and microbial metabolites that occur in the rock rhizospheres of its natural habitat.
For thousands of years, shilajit has been used as a rejuvenator and adaptogen in traditional medicine systems in many countries.
Modern scientific research has verified many of its therapeutic properties, which include healing and rejuvenating effects on the body.
Shilajit is considered a miraculous substance with many health benefits, sometimes referred to as 'rasayanam', meaning revitalizor and energy booster, providing boosts both physically and mentally.
Shilajit has also demonstrated that it can raise testosterone levels among men, but these results are only available in one study, and there are causes for concern.
Shilajit is a natural mineral substance that has been used in Ayurveda and Siddha medicine for centuries.
It is known as a rejuvenator and is believed to prevent ailments and enhance quality of life.
While shilajit has a long history of use in traditional Indian medicine, there is a lack of scientific evaluation and systematic documentation. Further studies are needed to establish its bioactivity and potential as a rasayana.
Shilajit is used in Ayurveda to improve sperm count and fertility, decrease inflammation in the body, act as an effective aphrodisiac, lower cholesterol levels, protect against altitude sickness and provide support against anemia; and boost cognitive function and lower the risk of dementia.
Shilajit is a black tar-like substance containing ionic minerals as well as triterpenes and amino acids.
One study found that Shilajit increased total sperm counts among men with low levels of testosterone - known as Oligospermia - when taken either as a placebo or 250mg of purified Shilajit for 90 days.
Oligospermia improved after treatment while researchers noted how Shilajit helped maintain levels of Luteinizing Hormone (LH) and Follicle Stimulating Hormone (FSH), both necessary components in testosterone production.
If you want to give Shilajit a try, make sure you purchase from a reliable supplier. Preferably find one that only uses raw shilajit and has lab test results as proof.
Testosterone is the primary sex hormone in men. When testosterone levels decrease, this can negatively impact sex drive, muscle mass and strength gains, bone density levels, mood stability and cognitive functions. Shilajit is an herbal remedy purported to increase testosterone levels naturally.
Testosterone levels drop as we age, leading to muscle atrophy and strength losses. To combat this loss of strength and mass, many choose supplements; however, incorrect usage could prove harmful.
Shilajit is one such natural substance which shows promise to increase testosterone levels in healthy adults
Studies demonstrate its positive effect on improving sperm count, motility and serum testosterone levels while supporting healthy libido and maintaining an ideal pH balance in bloodstreams.
This study was randomized, double-blind, and placebo-controlled, with a dosage of 250mg twice a day. After 90 consecutive days of treatment, the results showed a significant increase (P < 0.05) in total testosterone, free testosterone, and dehydroepiandrosterone (DHEAS) compared to the placebo group.
Additionally, gonadotropic hormones (LH and FSH) levels remained well maintained. Shilajit has been shown to have a positive effect on male androgenic hormones.
Their research differs from other studies as it utilized an ultra-purified form of shilajit, thus guaranteeing its safety and efficacy.
However, it is easy to run away with this evidence, but be aware that this is just one study, furthermore, the manufacturers of the supplement that was used financed the research.
As a result, there is the possibility of some form of bias in the results.
"We acknowledge Natreon Inc, Premise No: 02-360, Rishi Tech Park (Ground Floor), Action Area 1D, Newtown, Kolkata 700 156, for financial support to carry out the study."
The effects of 8 weeks of Shilajit supplementation were studied in 63 recreationally-active men.
The men were split into three groups and given either a high dose (500 mg/day) or a low dose (250 mg/day) of Shilajit, or a placebo.
After 8 weeks, the post-supplementation adjusted mean percent decline in MVIC was significantly less for the high dose group than both the low dose and placebo groups.
In addition, the adjusted mean post-supplementation baseline HYP for the high dose group was significantly lower than both the low dose and placebo groups. These results demonstrate that Shilajit supplementation at 500 mg is beneficial for muscle and connective tissue adaptations.
As with the study on testosterone, this body of research was funded by the manufacturer of the supplement that was used. This opens itself up to bias.
Shilajit, a natural substance found in the Himalayas, has been studied for its effects on blood chemistry in humans.
In a study of normal volunteers, taking two grams of Shilajit daily for 45 days did not result in any significant changes in physical parameters such as blood pressure, pulse rate, or body weight.
However, there was a significant reduction in serum triglycerides and cholesterol levels, along with an improvement in HDL cholesterol and antioxidant status.
These results suggest that Shilajit may have hypolipidemic and strong antioxidant properties.
Shilajit, also known as mumie or moomiyo, has been used for centuries to treat a variety of illnesses and conditions.
While there have been limited human studies on the effects of shilajit, recent research involving animals and in vitro systems has shown promising results.
Shilajit has been found to have antioxidant, anti-inflammatory, adaptogenic, immunomodulatory, and anti-dyslipidemic properties.
It has also been shown to enhance spermatogenesis and physical performance while reducing fatigue.
The key constituents responsible for these effects are believed to be dibenzo-α-pyrones and fulvic acid and their derivatives.
However, more well-controlled human and animal studies using standardized products are needed to fully understand the potential benefits of shilajit.
Testosterone is essential to men's health in many ways, including muscle mass and strength, bone density, mood regulation and cognitive performance.
Low testosterone levels can have adverse consequences in these areas; Shilajit has been shown to support healthy testosterone levels through stimulating the hypothalamus and pituitary glands according to one published Andrologia study.
Additionally it has also been used successfully to increase sperm count as well as combat male infertility by increasing motility.
However, it must be noted that these studies were funded by the company that provided the supplement to be researched.
]]>--
Carbs provide energy to our bodies in many forms. When broken down, glucose is released that is then utilized by cells as fuel to power our systems.
High glycemic index foods tend to digest quickly and raise blood sugar more rapidly than their low GI counterparts, according to the Glycemic Index ranking system which compares carb-containing food and beverages against pure glucose as their reference food source.
Carbs are essential sources of energy for your body, serving as one of three macronutrients that your body requires (protein and fat are the other two).
All carbohydrates are broken down into sugars in your digestive tract before being circulated through your bloodstream to provide energy to cells throughout your body.
Different food and drinks have different impacts on your blood sugar levels depending on how quickly they're digested and their rate of sugar production;
The Glycaemic Index (GI) provides an international system that ranks carb-containing products according to how quickly their contents raise blood sugar after consumption.
Its purpose is to rank carbohydrate-containing foods according to how quickly their sugars rise after ingestion.
Food's glycemic index (GI) score is determined by measuring how quickly its sugar enters your bloodstream following consumption and how high its blood glucose level remains afterwards, relative to pure glucose as a reference food.
The higher its GI rating is, the faster its sugars enter your system after eating; using this measurement helps individuals select foods which will be best for their needs.
Foods with a lower glycemic index rating tend to be healthier, as their sugars break down more gradually compared to those with a high GI and thus have less of an impact on blood sugar levels.
Examples of such foods (higher GI) are white bread, pastries and fried foods which cause spikes and dips in your blood sugar, leading to spikes and drops over time which could eventually lead to insulin resistance over time.
Glycemic load (GL), is another tool to help you assess how different foods might impact your blood sugar levels.
It accounts for how much of a particular food is likely to be eaten at one sitting and its effect on your blood sugar.
Calculated by multiplying its GI rating against its carb content per serving and then dividing by 100, an GL less than 10 is considered low; 11-19 makes moderate levels and anything over 20 is high.
The glycemic index value (GI/GI) of different foods can help you plan meals more effectively when trying to manage blood sugar levels.
However, it's important to keep in mind that many factors influence GI and GI/GI of food and beverages, including how they're prepared, the type of meal consumed and individual metabolic responses.
Carbs provide energy quickly to our bodies, unlike fats or proteins. Carbs play an essential role in many foods and provide essential vitamins, minerals, fiber and more - though too many carbohydrates from processed food sources could lead to obesity and type 2 diabetes.
A healthY diet should include whole grains, beans and vegetables so we get all of our needed carbohydrates without overeating of sugars.
Carbohydrates are organic compounds composed of carbon, hydrogen and oxygen (CnH2O).
With its high water content, carbs are one of the most abundant and widespread organic substances - they're present everywhere from plants and animals to bacteria and algae cell walls.
All living organisms depend on carbohydrates as sources of energy.
Green plants produce glucose from carbon dioxide and water through photosynthesis.
Animals consume it to obtain energy for growth and vital functions. Higher organism cells use glucose to make fatty acids for long-term energy storage.
It serves as the preferred energy source for brain cells, and forms part of their nucleic acids which contain their genetic information.
Monosaccharides are the simplest type of carbs. These sugar molecules possessing an easy chemical structure are quickly broken down, leading to an immediate rise in blood glucose levels.
Glucose, fructose and galactose are three examples of monosaccharides; although all three share the same molecular formula C6H12O6. Their chemical structures contain different numbers of carbon atoms; thus classifying as isomers.
Complex carbohydrates consist of three or more sugar molecules linked together by complex chemical bonds.
Disaccharides include table sugar (sucrose), lactose from dairy milk and maltose while polysaccharides consist of long chains of monosaccharide units joined together.
These complex carbohydrates tend to be digested more slowly than simple ones and their impact on blood sugar is also gradual.
At digestion, complex carbohydrates are broken down into their simple constituents such as glucose through saccharification.
In humans and other animals alike, this process primarily takes place in the mouth and small intestine.
Salivary amylase plays an essential role here by breaking down disaccharides into their monosaccharide constituents while enzymes such as maltase, sucrase and glucosidase break down polysaccharides into glucose molecules in intestines.
Plants use polysaccharides to form their cell walls and protect themselves from being immersed into hypotonic solutions that would force water into their cells.
These same molecules make up starches as reserve energy stores in plants and glycogen as an energy source in animals.
Polysaccharides also play a structural role in algae and bacteria as well as constituting part of grasses and flowers cell walls as well as contributing majorly to wood, paper and other plant products.
Glycaemic index and glycemic load of foods are measures of how quickly food is digested and absorbed into the blood stream.
High GI foods tend to be digested quickly and absorb glucose rapidly, leading to a rapid rise in blood sugar (hyperglycaemia), while lower GI foods digest slowly while still taking on glucose gradually, leading to more gradual rises (hypoglycaemia).
Food's GI/GL value can be determined by measuring incremental area under glucose curve following ingestion of test food relative to that following ingestion.
In one exploratory and short-term study, subjects were fed either a high GI diet or low GI diet ad libitum without altering their normal eating patterns or energy intake; total energy intake and percentage of calories from fat remained the same in both groups.
Low GI diets led to lower daily energy intake than high GI diets. However there was no difference in testosterone levels.
This is likely because their fat consumption levels were equivalent in both groups and that testosterone production can be affected by more than just total fat intake.
A decrease in glycaemic index could potentially improve insulin sensitivity while simultaneously decreasing levels and stimulating testosterone production.
Testosterone, the steroid hormone, is essential to sexual function, bone mineral density and skeletal muscle mass.
Additionally, its presence acts as an important antioxidant; however, too high levels can reduce immune function, lead to oxidative stress and damage cells.
Hence why maintaining ideal testosterone levels with diet is so vital - specifically by cutting refined carbs and fat intake.
Diet can play a key role in helping maintain normal testosterone levels and benefit all parties involved.
Studies have demonstrated the correlation between meal composition and serum and salivary testosterone concentrations.
Particularly serum testosterone concentration, and diet type (low protein, low carb diet associated with increased serum and salivary testosterone concentrations; while in another diet consisting of equal amount of protein but higher carbs content resulted in decreased testosterone).
As is widely understood, diet can increase testosterone, with specific types of proteins having more of an impact than others. Diets rich in proteins like poultry, fish and dairy products seem particularly effective at increasing testosterone. Such foods should form the cornerstone of any healthy weight loss plan.
Diets rich in carbohydrates and sugary sweetened beverages were found to decrease both serum and salivary testosterone in this study, perhaps as glucose stimulated aromatase activity, thus decreasing testosterone production.
Testosterone levels can also be affected by other factors, including lipid and inflammatory status.
Adipose tissue inflammation as well as production of advanced glycosylation end products (AGEs) from Leydig cells has been implicated in functional hypogonadism associated with obesity.
Obesity's harmful effects on the endocrine system are thankfully reversible through lifestyle interventions.
Even modest weight reduction combined with a low carbohydrate, high protein diet results in increased testosterone and decreased cortisol levels.
These improvements in fat tissue, lipids, inflammatory markers and testosterone synthesis were accompanied by positive changes to body composition, muscular strength and bone density as measured by DXA. T
hough more research needs to be conducted in order to ascertain the long-term impacts of a carnivorous diet on testosterone and sperm health, such an approach may prove more successful at restoring normal testosterone levels than low calorie, starch based approaches.
Ketogenic diets may also be more beneficial to men's health than fad diets such as Atkins or South Beach diets which result in rapid weight loss but ultimately damage fertility and long term health.
Reports also indicate an increase in testosterone and improved sperm health, though further research needs to be completed in this area.
Glycaemic index (GI) of food measures the impact that carb-rich food has on blood sugar levels after being eaten, using glucose as an example.
A food's GI value is determined by measuring how quickly its blood sugar spiked when exposed to small amounts of pure glucose; lower GI ratings correspond with lower rises.
100 is taken as the benchmark, so foods are ranked according to their GI ratings relative to glucose as their index value.
However GI doesn't take into account how much food is typically eaten at one meal so researchers developed another concept known as Glycemic Load (GL).
Here, food are ranked both by their GI value and then portion sizes used during one meal time.
Example: A medium-sized cantaloupe has an glycemic index (GI) score between 65 to 70.
One serving size would equal around one third of the whole fruit, so its GI rating exceeds that of sugar due to the greater likelihood of devouring an entire cantaloupe in one sitting than just one teaspoon of it.
12 female volunteers participated in this study by eating both a low GI diet and high GI diet for three days each, followed by a three day washout period between each diet.
Saliva samples were taken before and after each diet to test testosterone and cortisol levels in their saliva samples.
Testosterone and cortisol are secreted from adrenal glands at regular intervals throughout the day, peaking early morning hours.
Both hormones perform a range of functions including energy metabolism, stress responses and immunosuppression.
Cortisol being one of the key naturally-circulating GCs involved with many processes including metabolism, growth/reproduction/immune function.
The results of this exploratory short study indicate that decreasing both GI and GL diet levels has an effective way of increasing testosterone and cortisol production.
One reason this happens is due to improving insulin sensitivity and decreasing concentrations.
This allows the body to produce more testosterone after eating protein-rich meals while also aiding glucose management and maintaining normal glucose control.
As such, it is wise to divide proteins and carbohydrates between meals rather than eating large amounts all at once.
An individual should aim to consume approximately two parts carbohydrates for every one part protein at each meal.
Optimal ratios will differ based on the glycemic index (GI) rating of individual carbs.
By lowering its GI index rating, it is possible to optimize health in four or seven days by improving insulin sensitivity and decreasing levels, leading to an increase in testosterone production while decreasing cortisol.
A recent study suggests that altering your diet's glycemic index could alter salivary testosterone and cortisol levels.
The glycemic index ranks foods containing carbohydrates based on how they affect blood sugar levels after consumption; its purpose is to help individuals select healthier options like whole grains, fruit vegetables and beans with low GI numbers are seen as healthier options.
Lower Glycaemic Index scores mean foods have slower rates of raising blood sugar.
Although some low GI foods, like wholegrain foods, fruit, vegetables, beans and lentils can be healthy choices for you.
Using this single metric alone can be misleading; high Glycaemic Index foods, like watermelons or parsnips for instance can still be nutritious; chocolate cake has an inherently lower glycaemic Index value!
Plus foods containing fat or proteins reduce carb absorption to further lower its Glycaemic Index value!
Carbs that aren't immediately utilized as energy are stored as glycogen or converted to fat for future use, with one gram of glycogen providing approximately one day's worth of energy.
Some carbs may also be stored within muscle cells to serve as sources of fuel during intense exercise.
Testosterone, an important male hormone, regulates production of sperm, bone health and fat metabolism - while also playing an integral part in the development of male characteristics and behavior.
Low levels of testosterone have been linked to various diseases, such as diabetes. High blood glucose levels can damage arteries and lead to decreased testosterone production.
Excess body fat accumulation results in visceral fat build-up which reduces testosterone while increasing estradiol - creating a vicious cycle which decreases testosterone and heightens diabetes and cardiovascular risk factors.
A 2019 study revealed that following a low GI diet significantly reduced salivary cortisol and testosterone concentrations while simultaneously improving glycemic control in those living with type 2 diabetes and hypogonadism.
Testosterone therapy also positively impacted these variables with greater improvements seen among those adhering to their treatment (>75% adherence).
Together these findings suggest that diet modification combined with testosterone replacement may be able to alleviate diabetes symptoms as well as those caused by hypogonadism symptoms in individuals living with both conditions.
]]>
--
Caffeine, a central nervous system stimulant belonging to the methylxanthine class, is widely consumed through beverages such as coffee, tea and energy drinks. Furthermore, caffeine occurs naturally in some plants.
This study investigated the effects of caffeine consumption on acute testosterone and cortisol responses following one bout of resistance exercise.
Studies on caffeine's effects on muscle endurance and strength have been widely conducted; however, few compared its effects at various dosage levels. This research focused on low doses (1 mg/kg bodyweight), taken one hour before endurance cycling time trial performance on cycling time trial performance.
Results show that caffeine significantly improved time-trial performance across all groups, without altering acute testosterone response to exercise. This supports previous research which demonstrated that lower doses are equally as effective.
Although caffeine consumption does not alter initial increases in testosterone concentration, it appears to prevent its initial decrease during resistance exercise and blunt its subsequent decline in ratio with cortisol. This could be related to its antagonizing adenosine receptors which in turn reduce inhibition of protein kinase A from being stimulated.
A previous study also demonstrated that low doses of caffeine increase the rate at which muscle glycogen is utilized as energy during resistance exercise, supporting this result and other research findings.
The authors found that, although caffeine significantly enhanced exercise-induced increases in testosterone and cortisol, it did not seem to alter the ratio between them.
This may be a result of the fact that an increase in testosterone was offset by a decline in cortisol production.
The authors of this study also noted that sleep-deprived with caffeine conditions exhibited similar patterns of hormone release as those without sleep deprivation, in terms of both testosterone and cortisol release (as was predicted in previous research) to those not depriving themselves.
Furthermore, as other research has demonstrated anabolic hormone secretion during sleep can be maximized with adequate rest, therefore adequate rest is vital to ensure optimal levels of these key hormonal markers.
Another study investigated the effects of a moderate dose (4 mg*kg-1) of caffeine ingestion on various measures of strength and power in resistance-trained females during the early follicular phase of the menstrual cycle.
Ingestion of caffeine significantly improved squat and bench press one-rep maximum (1RM) performance, squat and bench press maximal vertical jump height, and squat and bench press muscular endurance compared to placebo.
These improvements were accompanied by no changes in intra-set ratings of perceived exertion (RPE) or at-failure perceived pain.
Interestingly, ingestion of caffeine also increased total testosterone concentration by a small percentage (15-21%; P0.05), but resulted in a decline in the squat and bench press testosterone:cortisol ratio.
It is possible that the acute increases in squat and bench press 1RM and muscular endurance observed with caffeine supplementation are mediated through non-genomic effects on mTOR signaling (e.g., phosphorylation of mTOR and its downstream targets).
Increases in the amount of resistance exercise contractions during the test battery could potentiate the effects of caffeine on these cellular events since increased contractile volume is known to increase epinephrine concentrations.
This would result in an increase in cAMP which then activates protein kinase A (PKA) which has hundreds of identified substrates including MAPK and steroid receptors.
Studies examining caffeine's acute effects have generally demonstrated dose-dependent increases in testosterone levels following exercise as well as elevated cortisol levels; yet the mechanisms underlying such responses remain unknown.
Caffeine's most well-documented ergogenic effect is its ability to enhance aerobic endurance performance.
Studies have shown that when taken between 2-6 mg/kg body weight prior to engaging in prolonged endurance activities such as running or cycling, performance improves. Furthermore, males and females alike experienced similar increases.
Although caffeine's benefits for aerobic exercise are well documented, their effect on anaerobic activities such as sprinting or lifting heavy weights in a gym are less clear.
A handful of studies have revealed that when consumed prior to such activity caffeine can improve sprint performance and power output with men seeing greater benefits than women.
Studies also demonstrated that when consumed, caffeine has an ergogenic effect; one study demonstrated this by showing how taking it at 7:00 AM had greater ergogenic benefits than doing so at 12:00 PM.
Caffeine may exert its ergogenic properties by increasing epinephrine activity. Stimulation of beta2 adrenergic receptors results in accumulation of intracellular cyclic adenosine monophosphate (cAMP) and activation of PKA; the latter of which has numerous substrates spanning both steroid receptors and non-steroid receptors.
Researchers have recently reported that caffeine ergogenic effects are increased among individuals who possess the CYP1A2 T allele.
These individuals can rapidly metabolize caffeine, providing full experience from high dose caffeinated energy drinks. It remains to be determined if this finding can be replicated across more genotypes in future research studies.
Caffeine is an addictive stimulant that stimulates the nervous system by speeding up connections between brain and body, leading to increased alertness.
Caffeine has also been shown to boost testosterone levels when consumed first thing in the morning, including increasing anaerobic performance for those exercising when consumed prior to workouts and raising total testosterone by 21%; an important boost for those experiencing low levels.
As increased testosterone has many beneficial impacts on body such as increasing bone density, decreasing fat storage and encouraging muscle mass growth when increased, making this substance a must for anyone suffering low levels!
Coffee's ability to increase testosterone can be explained by its effect on aromatase, an enzyme responsible for breaking down hormones such as testosterone into estrogen - something aromatase does.
Without aromatase breaking it down into estrogen levels drop, as does its positive benefits for you.
Furthermore, caffeine may increase expression of gene encoding sex factor 1, an essential transcription factor which promotes testosterone synthesis while decreasing cortisol secretion.
Researchers conducted one experiment in which they compared the effects of high doses (800mg) vs low doses (2 cups per day) of caffeine to see which would result in greater increases of testosterone following physical exercise.
Both groups experienced an increase in testosterone production after exercise, with higher caffeine doses leading to a decrease in cortisol/testosterone ratios after exertion.
Another study examined the effects of various levels of caffeine intake on testosterone concentration in men.
This research utilized NHANES data to analyze recall caffeine consumption and total testosterone concentrations using multivariable linear modeling
There was a significant inverse relationship between total testosterone concentrations and 1-methyluric acid, but not between total testosterone concentrations and either uric acid or 3-methyluric acid concentrations.
Caffeine may help increase testosterone through these mechanisms.
However, there's always the chance that increased cortisol secretion due to higher dosage of caffeine could eat away at testosterone synthesis and may prevent 11ssHSD-1 enzyme from protecting testosterone against its harmful effects and thus decrease overall levels.
This study showed that caffeine supplementation did not alter the acute response to resistance exercise.
This is despite widespread usage as an ergogenic aid in pre-workout supplements and prior research showing increased testosterone after both rest and RE contraction when combined with caffeine supplementation along with an increase in cortisol.
Our results demonstrated that these effects of caffeine on testosterone and cortisol levels are caused by non-genomic mechanisms, including changes in AR/GR phosphorylation; further investigation will need to take place as to their impact on skeletal muscle performance.
]]>-
Endurance (or aerobic) exercises like jogging and swimming can improve heart, lung and circulatory health, while strength-based resistance training strengthens muscles. Balance and flexibility exercises such as yoga can keep limber.
Exercise has been shown to reverse the declines seen with obesity or aging in testosterone, luteinizing hormone and follicle-stimulating hormone levels as well as sperm parameters. This effect likely stems from decreased oxidative stress and inflammation responses.
Exercise training's impact on the hypothalamus-pituitary-gonadal axis, testosterone, luteinizing hormone and follicle stimulating hormone levels and sperm parameters is complex.
Research demonstrates that it can depend on the type, intensity, duration and characteristics of an athlete's training program.
Furthermore, certain intrinsic characteristics (such as body mass index or age) may alter response to exercise training.
Though some studies demonstrate a beneficial impact of moderate-load exercise on testicular function, others do not.
This could be attributable to different experimental settings and exercises being utilized, or investigations that focus more on seminal fluid biomarkers rather than its structure and functionality of the testis itself.
Studies have demonstrated that oxidative stress levels increase as one ages. Yet its role in impaired testicular function remains uncertain, though diets low in fat could reduce this form of oxidative stress and improve testicular health.
Testicular volume can be determined by numerous factors, including water and protein intake in semen, as well as levels of testosterone, luteinizing hormone, and sex hormone-binding globulin hormones.
They're all controlled by various hormones including adipose tissue hormones and glucocorticoids steroids. In addition, insulin/glucose levels influence how much protein and water in semen is present.
The testicle contains multiple cell types, such as Leydig cells, germ cells (spermatogonia and spermatocytes), and spermatozoa.
Their functioning depends on mitochondrial activity which in turn is affected by levels of lipid peroxidation as well as antioxidant enzyme systems in place within each testicle.
Studies have shown that long-term endurance training increases testicular volume in men.
One such study showed an inverse relationship between total testis volume and cycling miles for elite triathletes, suggesting there may be a minimum testicular volume below which exercise has no positive effects on reproductive function.
Another showed endurance training positively impacting testis mass-to-body weight ratio ratio in male rats but these results weren't replicated during subsequent experiments.
Exercise training, particularly low-intensity exercises, has been shown to significantly improve sperm parameters for both infertile and subfertile men alike, though its exact mechanisms remain unknown.
Elevated scrotal temperatures caused by sports may play a part here as exercise can hinder secretion of testosterone and gonadotropins.
But high-intensity training has also been linked to impaired sperm production among healthy males, possibly as a result of increasing oxidative stress in the testes and its consequent reduction of testosterone biosynthesis and count.
Furthermore, studies have also suggested a correlation between higher body mass index (BMI) and impaired testicular function resulting in lower free testosterone serum levels, decreased gonadotropin secretion, and impaired sperm maturation.
Recent mice research suggests that long-term exposure to high-fat diets leads to obesity, an accumulation of lipids in non-traditional places and increased oxidative stress in testis tissue.
This leads to a decrease in antioxidant enzyme mRNA expression and activation of an inflammatory response via nuclear factor-kB and proinflammatory cytokines, and inhibition of testosterone synthases' mRNA expression and serum testosterone level, impacting on sperm quality.
Lifelong moderate-load exercise was shown to significantly reduce body fat, relieve obesity-induced high oxidative stress and inflammation responses in testis tissues.
Moderate exercise also downregulates nuclear factor-kB expression as well as proinflammatory cytokine expression, restores testosterone synthases mRNA expression levels as well as serum testosterone level and quality in testis tissues.
One study sought to assess the effects of lifelong moderate-intensity exercise on spermatogenesis in rats, as well as to explore its protective mechanism against impaired testicular function caused by food withdrawal or low-calorie diets.
Rats exposed to diet with and without exercise exhibited that repression of Nrf1 mRNA and protein expression served as a key buffer against loss of spermatogenesis between diet groups with exercise (DR, ET and DR+ET) versus control rats.
This was also associated with a decrease in phosphorylation of p70S6 kinase 1 (mTORC1) in both DR and ET groups; inhibition of this pathway activates autophagy to suppress spermatogenesis.
Exercise training may affect spermatogenesis by increasing or decreasing testosterone levels, with its effects being determined by various factors such as total testicular volume, androgen receptor status and metabolic state of the body.
These variables will vary between individuals depending on intensity, frequency, duration and recovery from exercise sessions. Exercise also has an influence on cortisol production which has significant ramifications on health outcomes.
Long and intense physical activity has long been known to decrease testosterone in men, likely as a result of an inhibition in endogenous gonadotropin release and/or accumulation of fat cells.
This may contribute to dysfunction of the hypothalamic-pituitary-testicular axis and thus impair spermatogenesis.
Additionally, changes in HPT are affected by numerous other biomarkers, including changes in oxidative stress and inflammation responses.
Therefore, when researching exercise's effect on spermatogenesis it is crucial to account for all these variables.
Studies have demonstrated that exercise training can restore the HPT axis from any detrimental effects it might have had on spermatogenesis and semen production, with different intensities, frequencies, durations, and combinations achieving similar results as non-trained control groups.
These studies indicate that the HPT axis can be reversed with lifestyle modification including diet, sleep patterns and supplementation.
One study demonstrated how moderate-load exercise could significantly enhance sperm quality for obese mice fed a high-fat diet, via alleviating obesity-induced oxidative stress.
Thus downregulating expressions of nuclear factor-kB and proinflammatory cytokines, restoring mRNA expression for testosterone synthases, increasing serum testosterone levels and reducing apoptosis of sperm cells.
According to this research, long-term moderate exercise could mitigate negative impacts associated with obesity on male reproductive function by preventing cell apoptosis of sperm cells.
Authors believe long-term moderate-load exercise can mitigate negative impacts associated with obesity by preventing cell apoptosis of sperm cells.
Hence long-term, moderate load exercise can mitigate negative impacts related to obesity-induced oxidative stress by preventing cell apoptosis of sperm cells.
Restoration of mRNA expression of testosterone synthases; increased serum testosterone levels and reduced sperm cell apoptosis.
Author of study suggest long term moderate load exercise can mitigate its detrimental effect by preventing sperm cell apoptosism.
Exercise has long been recognized to influence the hypothalamus-pituitary-gonadal axis and improve male reproductive function, particularly through its impact on testosterone levels and the secretion of gonadotropins such as luteinizing hormone (LH) and follicle stimulating hormone (FSH).
However, the precise mechanisms by which these changes take place remain obscure.
Furthermore, exercise training may either negatively or positively influence hypothalamus-pituitary-gonadal function depending on intensity, duration and type of training program chosen.
Exercise training may alter sperm parameters in blood and seminiferous tubules, due to direct and indirect effects on testicular growth, spermatogenesis, testosterone production and LH levels as well as their influence on endocrine environments in which sperm are formed.
Humans and other mammals typically progress through three distinct phases when developing postnatal testis.
Testicular seminiferous tubules are lined by Sertoli cells that serve as blood-testis barriers to protect spermatogenic epithelium and maintain the immunoprivileged environment of the testis.
Furthermore, tubular myoid cells surround seminiferous tubules on their peripheries to provide mechanical force necessary to transport sperm through them.
One study conducted transcriptome analysis in early-puberty Yiling goats to investigate dynamic changes in testicular development at organ, tissue and transcriptome levels.
Theri findings demonstrated that exercise training had an impactful change on transcription of most genes involved with testicular growth.
This includes spermatogenesis and cell structure as well as significant increases in gene expression for steroid and lipid metabolism, cell signaling, immune response as well as hub genes predicted by WGCNA: most associated with spermatogenesis, steroid biosynthesis or other functions of testis development.
Aerobic exercise not only strengthens and tones the muscles, but it also improves circulation throughout the body by providing oxygen-rich blood to your heart and lungs.
This allows your body to efficiently burn fat and build muscle more efficiently - helping lower resting heart rates and cholesterol levels, increasing energy, and making you feel better overall.
Studies on the effects of exercise on semen quality have yielded inconsistent findings.
While some reports have noted how high-intensity endurance training may cause plasma LH, FSH, and T concentrations to drop as well as an overall decrease in sperm parameters due to exercise, others have discovered no such effects from exercising at high intensities.
One possible cause for the inconsistent findings may lie with the types and intensities of exercises employed.
For instance, strenuous long-term HIE may increase scrotal temperatures which interfere with testicular thermoregulation, thus hindering sperm production.
Furthermore, certain forms of vigorous exercise cause an increase in ROS (reactive oxygen species) levels which trigger DNA damage that blocks production.
To further examine the relationship between testicular function and exercise, this study investigated the effects of lifelong moderate-intensity endurance (MIE) training vs high-intensity endurance (HIE) training on testicular structure and molecular characteristics in a rat model.
The research team found that MIE training provided protection from age-induced testicular atrophy as well as favorable effects on sperm concentration as well as percentage with normal morphology.
Moreover MIE group showed increased mRNA expression of antioxidant transcription factor Nrf1 while HIE group showed decreased expression as well as reduction of OXPHOS complex subunits mRNA expression/protein levels of OXPHOS respectively.
]]>-
Androgens are male hormones that regulate body fat distribution. Androgens are produced by both the ovaries and adrenal glands and converted to testosterone and DHEA sulfate through conversion processes.
Androgens have been shown to bind and inhibit the action of androgen receptors found on preadipocytes, with total and free testosterone levels peaking around the time of ovulation for females.
Studies of skeletal muscle cells and surrounding fat cells have demonstrated that androgens stimulate muscle growth by binding to androgen receptors on muscle cells.
This interaction increases mRNA for enzymes required for protein synthesis as well as transport proteins used for moving amino acids in and out of cells, such as carnitine and creatine transport proteins.
Furthermore, androgens prevent the formation of triglycerides by increasing breakdown of fat within individual cells.
Androgens can influence the fat cells surrounding muscle cells by binding to androgen receptors on adipocytes.
This interaction causes them to shrink in size and become less lipid-laden, leading to less storage. Furthermore, these adipocytes produce hormones called adipokines that regulate fat metabolism and body weight through diet changes.
Research has also demonstrated that androgens are effective at decreasing fat cells' ability to store lipids by interrupting a signaling pathway normally used to support their functioning as adipocytes.
In addition, androgens may help reduce accumulation by increasing beta adrenergic receptors while simultaneously decreasing alpha adrenergic receptors which stimulate lipolysis.
Excessive androgen production in women can occur through hormonal imbalances, uterine fibroids, ovarian cysts, adrenal disorders (such as Cushing syndrome) and certain tumors.
Furthermore, some forms of birth control contain androgens in the form of progestin. A small study showed that users of progestin-only pills experienced significantly lower SHBG levels compared with estrogen-progestin combinations, suggesting it may affect fat tissue differently.
Adipose tissue, commonly referred to as fat, stores lipids in the form of triglycerides for energy storage purposes and is found throughout the body as padding and insulation.
Adipocytes store energy until used up for fuel use - these droplets swell when energy storage increases then they contract when energy needs decrease again.
Adipocytes may be found beneath the skin (subcutaneous fat tissue) or packed around organs and bone marrow (visceral fat), with numerous hormones controlling where and how much fat is stored.
Adipocytes serve as an organ of the endocrine system, producing numerous hormones that regulate metabolic activity in other tissues.
These include cytokines, proteins, specific lipids and miRNAs. Each providing signals about supply and demand through hunger/satisfaction cycles as well as responding to insulin by converting excess blood sugar to triglycerides.
These are then stored as fat, regulating cholesterol and inflammation responses, or signalling energy supply/demand cycles through hunger and satiety cycles.
Adipocytes also play a part in providing energy supply/demand signals through hunger/satisfaction cycles.
Then responding to insulin by converting excess blood sugar to triglycerides that are stored as fat cells as well as responding by producing excess blood sugar conversion as well as controlling cholesterol responses resulting in inflammation responses.
Researchers have unraveled the role of androgens in adipose tissue by exploring its cellular and molecular mechanisms of adipogenesis. They have demonstrated that human preadipocytes express high-affinity androgen receptors and that androgens inhibit adipogenesis.
Furthermore they demonstrated how angiogenesis and adipogenesis are reciprocally regulated via vascular endothelial growth factor (VEGF) and peroxisome proliferator-activated receptor-g (PPARg).
Men tend to store more visceral fat than women due to different levels of androgens circulating, particularly estrogen, which has been shown to negatively regulate fat mass accumulation.
Treatment of gonadally intact mice with estrogen or of male mice lacking an estrogen receptor with aromatase inhibitors was shown to effectively combat HFD-induced adipose tissue expansion and obesity, and reduce triglyceride accumulation while simultaneously inducing BAT thermogenesis.
Polycystic ovary syndrome (PCOS) patients tend to have high concentrations of androgens circulating in their system and, as a result, are at risk of diabetes and metabolic complications.
But the role of androgens in maintaining homeostasis of glucose may be more complicated; insulin resistance occurs more commonly among hypoandrogenemic females but not men.
Testosterone is the main androgen produced in males, and plays a critical role in their sexual development, including muscles and other secondary characteristics.
Levels of testosterone and other androgens in the body are tightly regulated by the pituitary gland in the brain.
Additionally, testosterone acts as the precursor for estrogen production both males and females alike - it converts to dihydrotestosterone which then becomes estradiol as its principal source.
Testicular androgen production increases with puberty. Once adulthood arrives, testosterone is converted to dihydrotestosterone (DHT) by an enzyme known as 5 alpha-reductase and converted back to testosterone.
Both compounds still possess androgenic activity though not to the same degree as its parent compound.
DHT also exhibits some degree of androgenic activity, though not as strongly as testosterone itself. Testosterone can also be converted to estrogen in fat tissue, the ovaries or adrenal glands or both for men or women respectively.
Men with low levels of androgens in their body may experience multiple physical changes when androgen levels drop too low.
This can include decreased sexual desire or inability to achieve an erection, increased body fat accumulation, diminished muscle bulk and strength, reduced bone density density and tender or swollen breasts (gynecomastia).
Furthermore, low testosterone may alter menstrual cycles by leading to irregular periods with heavier bleeding or more frequent or longer-lasting erections than usual.
Some individuals use synthetic forms of androgens known as anabolic steroids to increase muscle mass and enhance athletic performance.
However, such practices are considered form of doping by many sports leagues and should therefore be strictly prohibited.
Low levels of androgens can have adverse effects on men's mood, mental ability and sleep habits - leading to changes such as irritability, fatigue, weakness, inability to concentrate and depression.
Furthermore, this low androgen levels could influence heart rate and blood pressure as well as cell membrane movement across cell membranes.
Leptin is an essential adipose tissue hormone with impacts on energy homeostasis and neuroendocrine function in humans.
Low levels of leptin have been linked with obesity and other metabolic conditions; healthy adults should aim for 3 ng/mL or higher as their normal range.
Food deprivation reduces testosterone and LH levels in mice, delaying vaginal estrus; exogenous leptin administration restores these changes.
Additionally, it helps regulate triglyceride and free fatty acid levels in adipose tissue - often associated with hormonal disruption and subsequent weight gain in humans.
Leptin plays an essential role in reproductive physiology by communicating to the brain when sufficient energy stores have been stored in fat tissue, signaling to it when sufficient reserves have been attained and possibly contributing to puberty for children while supporting reproductive functions as we age.
Studies on patients with organic or genetic idiopathic hypogonadism, and those with functional hypogonadotropic hypogonadism, have demonstrated that fasting reduces LH pulsatility while simultaneously increasing serum testosterone, luteinizing hormone metabolites, gnRH, and androgen-binding protein concentrations.
Reintroducing testosterone via testosterone replacement therapy (TRT) reverses any metabolic alterations associated with hypogonadism-related metabolic alterations.
Uncertainty exists as to whether the metabolic abnormalities associated with Hypo-H arise directly from deficient production, secretion, or action of adipose tissue gonadotrophins.
Likewaise, whether they result from reduced testosterone and altered metabolism resulting in decreased production and secretion of gonadotropins.
Further studies are necessary to establish both pathogenetic roles attributed to hyperplasia in Hypo-H and metabolic changes attributed to functional hypogonadotropic hypogonadism as well as any reciprocal effects that correction has on androgenic function.
Testosterone deficiency leads to insulin resistance among healthy young men, while GnRH deficiency does not significantly impact glucose tolerance or fasting insulin and glycated hemoglobin (HOMA-IR).
Insulin resistance could be due to other metabolic abnormalities in these populations such as increased triglycerides or adipocyte proliferation, while those living with Hypo-H are resistant to insulin signaling due to upregulation of lipid phosphatase inhibitor which promotes lipoprotein synthesis while inhibiting fat breakdown.
Men, particularly, benefit from androgens because of their anabolic effect in stimulating protein synthesis in their skeletal muscles, thus decreasing body fat while simultaneously increasing lean body mass.
Unfortunately, as men age their levels of androgen decline leading to frailty and osteoporosis.
As people age, protein synthesis slows and fat storage increases. This imbalance between adipose tissue and muscle mass is known as sarcopenia and contributes significantly to impaired functioning in older people.
Research shows that androgens may play an essential role in combatting this condition through anabolic effects on skeletal muscle.
Sex steroids work by stimulating nuclear hormone receptors known as androgen receptors to control gene transcription, modulating metabolic processes such as lipolysis, fatty acid uptake and adipocyte development.
Androgens have long been recognized to increase both muscle mass and strength among both young and elderly individuals, helping prevent frailty and improving physical function.
One recent study randomly assigned healthy young and elderly male subjects 600 milligrams per week of either nandrolone or placebo over 12 weeks.
Researchers then measured maximum strength (the amount of weight that a person could lift using leg presses or squats), body fat content, bone mineral density measured using dual energy X-ray absorptiometry).
Results demonstrated that Nandrolone increased muscle mass and reduced fat in the thighs and abdomen significantly while improving thigh bone density, leg muscle mass, grip strength and bone mineral density in older males.
As such, authors concluded that this therapy can effectively and safely treat sarcopenia in males as they age.
Furthermore, researchers discovered that postmenopausal women not producing androgens produced similar benefits from oral oestrogens similar to Nandrolone in terms of bone and muscle density gains while decreasing abdominal fat by inhibiting Adipocyte growth while increasing lipolysis.
Thus concluding it being an effective and safe therapy against improving sarcopenia in postmenopausal women not producing androgens through inhibiting Adipocyte growth and increasing lipolysis thereby decreasing abdominal fat accumulation.
Androgens play an incredible role in human physiology. Research shows that they stimulate male reproductive organ growth, muscle growth, skin pigmentation (including hirsutism in men), hair growth ( including hirsutism in men) and production of sweat and sebum as well as reducing fat tissues.
Not withstanding blood coagulation, protein production, bone growth/density regulation/kidney size regulation as well as metabolism of cholesterol/glucose respectively.
In addition to their direct impact on liver lipid metabolism by inhibiting lipolysis/increasing fatty acid oxidation/decreasing triglyceride formation.
Women can convert androgens to estrogens through aromatase enzyme, while both types are then processed through the cytochrome P450 family of enzymes for metabolism.
This conversion occurs within their reproductive organs such as the ovaries and adrenal glands but may also occur via fat cells via aromatase production.
Because testosterone and other androgens affect the characteristics of muscle growth and increase lipolysis, athletes and body builders often utilize anabolic effects of androgens for performance enhancement purposes.
]]>-
Obesity has long been linked to diabetes, hypertension and cardiovascular disease; additionally it may contribute to erectile dysfunction (ED).
Testosterone levels peak during puberty and continue to remain relatively steady through middle age before gradually declining with obesity being an aggravating factor in this decline.
Testosterone is an essential sex hormone that affects mood, muscle mass, penis size and more. Over time it becomes naturally lower with age while certain medical conditions, medications and injuries may reduce testosterone. Being overweight also reduces your testosterone level; to raise it again if this is your issue consider weight loss to boost it further.
Body mass index (BMI) is calculated by dividing an individual's weight in kilograms by their height in meters squared to estimate body fatness and is the primary measure used in population studies to correlate weight with health issues.
Unfortunately, BMI cannot take into account body composition (muscle vs fat), age-related distribution changes of fat distribution patterns or ethnic and gender variance; nevertheless it remains an effective way of identifying individuals at risk of obesity-related diseases as it's easy to use and interpret
Obesity reduces testosterone levels due to how excess body fat is processed in the body.
Excess fat cells convert to estrogen, suppressing the hypothalamic pituitary-gonadotropin (HPG) axis that normally promotes genital development for both genders.
Its effectiveness can also be hindered by factors like increased pro-inflammatory cytokine secretion and insulin resistance caused by obesity; additional issues associated with obesity such as diabetes or sleep apnea further inhibiting its effectiveness.
University of Buffalo researchers recently conducted a study that revealed obese males aged 14-20 have up to 50% less total testosterone compared to normal-weight counterparts, increasing their chances of becoming impotent or infertile as adults.
Obesity not only decreases testosterone, but can also hinder fertility, as evidence suggests by low sperm counts and reduced motility of their sperm count. Furthermore, obesity increases risk for erectile dysfunction and kidney stones among men.
If you are overweight and struggling with low testosterone levels, one effective strategy to increase those levels would be weight loss.
As more weight is shed off, so will testosterone levels. If this has already happened and they remain low even after losing weight, there are supplements which may help boost T levels and enhance sexual drive.
Consult with your physician on which one would best meet your needs and keep weight off long term. Additionally ENDO 2019 research revealed that treatment could even prevent your testosterone from rebounding after having lost all desired pounds.
Estrogen is an essential hormone in sexual function and reproductive health for people assigned male at birth (cisgender men, transgender women and nonbinary men).
Estrogen can affect sexual drive, the ability to get and maintain an erection and sperm production; fertility; as well as gynecomastia (enlarged breasts). Furthermore, estrogen has links with bone health, hair growth and skin.
Erections occur as the result of blood being pumped from the heart to the penis, dilatant vessels in that area dilate and expand, prompting increased flow to reach the penis.
Unfortunately, obesity-related health conditions such as diabetes, atherosclerosis, and hypertension may reduce this dilating effect and make increased amounts of blood difficult or impossible to reach the penis.
Such conditions include diabetes, atherosclerosis, and hypertension.
Obesity can also increase circulating levels of proinflammatory markers like tumor necrosis factor (TNF). This increases inflammatory activity that damages Leydig cells and interrupts LH signaling pathways, both which decrease testosterone production resulting in reduced sperm motility and count.
Excess adipose tissue can raise temperatures in the scrotal area, altering sertoli cell functions that support spermatogenesis. This may reduce motility, count and lead to infertility for men with obesity.
Eating healthy and losing weight are effective methods of helping those who are obese to enjoy normal levels of testosterone, thereby decreasing symptoms associated with obesity, such as impotence and erectile dysfunction.
When this happens, symptoms associated with obesity such as impotence can become significantly less apparent or completely disappear altogether.
Due to this reason, individuals who are obese must collaborate with a physician or nutritionist in order to meet their weight loss goals and overcome medical complications associated with obesity.
Diet, exercise and medication may all play a part. Many find that losing weight and improving their health is the way back to restoring normal testosterone and sex drive levels; in turn leading to improved relationships and quality of life for those affected by obesity.
Obesity has numerous adverse health repercussions, including increased genital cancer risk. Obese men also appear more at risk for erectile dysfunction; yet the mechanisms linking both phenomena remain unknown.
Visceral obesity is marked by increased inflammation responses that lead to endothelial dysfunction and lower testosterone levels, contributing to hypogonadism which in turn contributes to erectile dysfunction.
At the present study, children and adolescents were evaluated for their genital development and BMI using growth charts.
Children who fell within normal and obese weight categories were then matched up with controls by age and calendar year to minimize any confounding factors that may exist in these samples.
A conditional logistic regression was then employed to investigate any correlations between BMI and invasive penile cancer cases.
Results revealed a strong, statistically significant relationship between BMI and invasive penile cancer, both positively in childhood and negatively as an adult.
Higher BMI was linked with higher odds of developing invasive penile cancer; the effect was even stronger among obese participants.
Therefore, this suggests that BMI can act as an accurate predictor of risk when applied to adults; greater emphasis should be put on encouraging weight loss for those at high risk and encouraging regular self-examinations to detect early signs of cancer.
Men with extreme cases of obesity may notice their penises become significantly smaller than they actually are due to fat pads in the pubic area engulfing its entire shaft, giving an illusion of shorterness.
While this phenomenon tends to affect obese men more, it could happen with men of any weight or body shape--even those who have excess abdominal fat or pelvic surgery may experience it as well.
Researchers investigating male genital growth conducted an in-depth investigation, discovering that obese boys' penis length was generally shorter than normal-weight peers throughout puberty.
This is likely due to their fat covering the penis interferes with testosterone production and causes it to decline, while their foreskin may pull tight, decreasing length and diameter of their glans.
Researchers noted that flaccid penis length measurements do not correlate with body mass index, unlike erect penis lengths, due to foreskin of the glans providing some extra length that's ignored during measurements of penis length.
Instead, according to these authors, correlating an erect penis length with BMI would be more suitable.
Another factor contributing to decreased penis length is decreased blood flow to the glans due to obesity. Lowering this flow may result in smaller glands as well as potential erectile dysfunction issues.
Obesity can damage the inner lining of blood vessels that supply the penis, and this may prevent it from expanding further.
Though its exact cause remains unknown, one theory suggests it could be tied to obesity's increased likelihood for high blood pressure and atherosclerosis; both conditions have been shown to reduce diameter in arteries that supply penises.
While not directly correlating with BMI, obese adolescents' overall trend toward shorter penis length is notable and could have serious repercussions for sexual function and confidence in both men and women.
This research represents the first assessment of genital development among obese children and adolescents, testing whether their BMI influences genitalia growth and testosterone levels during adolescence.
Results revealed that boys with elevated BMIs experienced reduced penile length growth as well as lower testosterone levels across their pubertal period.
Sexual dysfunction is an immensely troubling issue for men and can have profound repercussions for their quality of life, including sexual satisfaction and confidence.
Although obesity is associated with several diseases - diabetes, high blood pressure/cardiovascular disease, sleep apnea or high cholesterol among them - less people understand that obesity can also result in sexual problems.
One reason is because obesity reduces blood flow to the penis, making it hard for it to get and remain hard enough for a satisfying erection. Another contributing factor is plaque build-up in arteries which cuts off oxygen supply to blood vessels supplying the penis, restricting them and forcing their vessels to contract further.
Furthermore, obesity may affect penis length amongst obesity males around puberty.
Researchers conducted a case-control study, comparing 58 non-obese children and 86 obese prepubescent boys.
Each child was matched according to basic characteristics such as their Body Mass Index (BMI), height and testosterone/estradiol levels. Then the research team explored correlations among BMI, height, estradiol and the stretch of the penis length (SPL).
Researchers discovered that during puberty, obese boys' SPL was significantly lower than that of non-obese boys, as evidenced by significant negative correlations between BMI and penis length.
There was also an exponentially positive relationship between testosterone and SPL for both groups. Using multiple variable regression analysis, they concluded both height and testosterone were linked with size of penis during prepubertal phase and taken as potential risk factors for micropenis in obese boys.
]]>-
Calorie restriction has been demonstrated to significantly decrease chronic low-grade inflammation throughout the body, which is a primary factor behind many diseases including cardiovascular and cancer conditions. Furthermore, studies have also demonstrated its effect in reducing testosterone levels among obese men.
However, this effect can be reversed with adequate food intake; excessive exercise combined with decreased energy intake may create a state of relative hypogonadism among athletes and those who employ an extreme exercise regime.
The Endocrine system is a network of glands that produces hormones to facilitate communication among cells.
It controls almost every function and cell in your body - including growth, development, metabolism and composition of bodily fluids such as blood sugar levels or salt concentration.
Furthermore, reproduction and sexual development also involve its presence and participation; its main constituents include hypothalamus pituitary gland adrenal glands thyroid gland and male gonads (ovaries and testes).
Hormones are molecules that transmit signals between cells, telling them what to do. Hormones are released by glands in response to specific stimuli and travel through the bloodstream to their targets cells.
Most hormones only target certain types of cells such as those within specific organs; some hormones like insulin may have many. Hormones are released pulsatilely so their concentration in target cells remains controlled.
Communication within the endocrine system is extremely intricate; usually one gland stimulates another gland to produce and secrete hormones or vice versa.
Hypothalamus plays an integral part in stimulating and suppressing pituitary hormone release. Additionally, its own hormones (such as melatonin) also have an impact on its operations. The hypothalamus secretes hormones to control water balance and sleep patterns, signalling when to produce other hormones like growth hormone.
Ovaries and testes produce and control their own hormones such as estrogen and testosterone production respectively.
Testosterone is an essential steroid hormone responsible for regulating multiple bodily functions, including muscle growth and sexual function.
Normal levels of testosterone typically range between 300 to 1,000 nanograms per deciliter of blood. Any deviation below this range has been linked with symptoms including loss of libido, fatigue and depression (known as hypogonadism).
While minor fluctuations within this range are unlikely to have clinical ramifications, persistent decreases may cause problems related to sex drive or fertility issues.
When considering how dietary choices influence testosterone concentrations, it's essential to factor in the entire hormonal environment in which testosterone production occurs.
This includes the central hypothalamic-pituitary-gonadal axis which controls androgens within the body - testosterone being one key anandrogen which regulates energy expenditure, bone density and blood glucose regulation among many metabolic processes.
Testosterone levels can be affected by various factors, including diet, exercise and genetics. Higher testosterone concentrations have been linked with greater muscle mass and less body fat. Conversely, lower testosterone concentrations have been associated with obesity and diabetes mellitus.
Researchers in the US and Belgium conducted a meta-analysis of randomized controlled trials to ascertain the effect of diet on serum testosterone, concluding that low-fat diets could boost levels by improving testicular gland function and decreasing aromatase conversion into b-estradiol by adipose tissue.
Another key indicator of diet effectiveness is its capacity to reduce adipose tissue. To examine this point, a study investigated the effects of a low-fat, calorie-restricted diet on this indicator. An accumulation of this type is one major contributor of insulin resistance and type 2 diabetes mellitus.
Long-term calorie restriction has been shown to significantly reduce sex hormones in laboratory animals, yet little is known about its effect on humans.
To address this question, circulating concentrations of total and free testosterone, 17-b-estradiol, SHBG and dehydroepiandrosterone sulfate (DHEA-S) were measured in 24 men who participated in long-term severe CR with adequate nutrition, along with age- and body fat-matched endurance runners as well as non-obese sedentary individuals consuming Western diets.
Serum levels were significantly lower while serum SHBG concentration significantly higher among CR group individuals consuming Western diets.
Researchers conducted another study analyzing the relationship between popular diets and sex hormones among 3,128 men between ages 18 and 80 who participated in a nationwide health survey and reported their eating habits, two-day dietary histories, serum testosterone measurements, and reported their daily dietary history for two days prior to receiving their measurement results.
Their results suggested that men who consumed low-fat diets had lower testosterone levels than those eating standard American fare. However, due to being too small a sample size they noted it is too early to draw definitive conclusions regarding which effects one diet might have on sex hormone levels.
Researchers noted that the calorie-restricted diet had an adverse impact on the production of sex hormones by testicles, pituitary glands and hypothalamus. Furthermore, they observed reduced cortisol levels - an androgen precursor - as a result of its consumption. They believe this to be caused by suppression of PLA2G7 gene that regulates testosterone production.
This study suggests that men at or near their ideal weight may require reduced protein consumption to maintain testosterone levels, with an emphasis on maintaining an abundance of nutrient dense foods in their diet and limiting carb consumption which can result in decreased testosterone.
Researchers conducted an investigation on the effects of seven days of food restriction in male judo athletes preparing for national competition, and found it significantly decreased proinflammatory cytokines and hormone levels (IL-6 and TNF-a responses during Single Joint Jump Task Test (SJFT), increased testosterone production while decreasing cortisol levels.
They theorize this may have been driven by both exercise and diet changes combined.
Another study investigated the effects of a low-calorie diet (CR) on serum testosterone and sex hormone-binding globulin (SHBG) levels in healthy lean adults, and discovered it led to lower total and free testosterone concentrations and higher SHBG concentrations compared with body fat-matched endurance runners and nonobese sedentary individuals consuming Western diet (WD).
This suggests that, like long-lived CR rodents, long-term CR with adequate nutrition reduces circulating sex hormone levels in humans too.
Furthermore, in obese men, following a low-calorie diet was associated with an even greater increase in testosterone than for normal-weight subjects and improved sexual function and relationship subscale scores.
This effect may be explained by improvements to testicular function as well as reduced conversion of testosterone to b-estradiol in fat tissue.
Examining the effects of calorie restriction on testosterone concentrations is no simple task, as many factors can impact sex hormone levels such as sleep duration, physical activity level and eating habits.
Long-term calorie restriction leads to lower testosterone levels for both humans and animals. Biosphere 2's two year study on human calorie restriction beginning September 1991 demonstrated this fact by significantly cutting cholesterol and blood sugar, in addition to other changes seen similar to laboratory animal research studies of aging and sexual hormones.
As much attention has been devoted to understanding how exercise intensity and duration affect circulating concentrations of testosterone, far less has been dedicated to studying how energy and nutrient intake impacts circulating concentrations of this hormone.
It is likely due to changes in dietary practices affecting many other aspects of health besides just hormonal production (carbs, proteins, micronutrients).
Recent analysis of 5 randomized controlled trials (RCTs) that evaluated the effect of reduced caloric intake on testosterone and other hormone levels found that, on average, decreasing fat consumption significantly raised testosterone levels.
It should be taken with caution, however, because RCTs differed greatly in terms of participant ages, BMIs, energy intake or deficit and length of intervention.
Changes in testosterone and other hormone levels are normal. While fluctuations may occur within their usual range, when levels consistently fall below 300 ng/dL symptoms such as low libido, erectile dysfunction, fatigue or loss of muscle mass may arise - this condition is known medically as hypogonadism.
]]>
-
Physical activities require the coordinated interactions of several acute physiological responses. Exercise can take different forms, from concentric, isometric or eccentric exercise - each exerting pressure on different areas of the neuromuscular system.
Recent studies have demonstrated that endurance-trained individuals exhibit lower physiological reactivity to psychosocial stress. However, research comparing concurrent endurance and resistance training yields inconsistent results.
Exercise-induced muscle damage (EIMD) occurs due to structural muscle fiber damage and an accompanying inflammatory response.
This consists of leukocyte infiltration into damaged areas and an elevation in creatine kinase (CK) levels in muscle enzymes such as creatine kinase (CK).
Signs and symptoms associated with EIMD include pain and soreness, an impairment in pressure pain threshold thresholds, localized swelling, elevated lactate dehydrogenase activity levels and myoglobin concentrations among others.
As endurance athletes return to training after engaging in one bout of damaging exercise, acute physiological reactions often diminish over time due to something known as the interference effect.
While its exact cause remains elusive, evidence points towards muscle damage via AMPK/mTOR signaling pathways as a likely culprit. It's therefore vital that athletes understand how an acute response to damaged muscle affects their performance during concurrent exercise stimulus.
Studies have explored whether intense exercise intensity negatively impedes on subsequent adaptations in strength training muscles. Investigations using work and duration-matched concurrent endurance and resistance training programs to probe this question.
Results from these investigations generally failed to demonstrate such interference effects.
However, results of other investigations of this topic vary significantly and have even shown positive interference effects. These discrepancies may be attributable to differences in experimental methods and design.
Many studies have explored the effect of nutrition on acute muscle injury responses. One such investigation discovered that supplementing with HMB-C before engaging in potentially damaging exercise helped decrease CK flux and soreness levels by 25%; however, this finding has yet to be replicated in other investigations.
Studies on supplementation with antioxidants to aid recovery after damage-inducing exercise have also been conducted, with participants either receiving 3 grams of HMB-C or placebo before engaging in damaging exercise and then being tested 24 hours postexercise for markers of EIMD.
Consumption of HMB-C reduced CK flux and soreness while not altering an exercise-induced decrease in muscle function.
Cortisol is a hormone released when you experience physical or emotional stress. It increases sugars in your bloodstream, increases brain glucose usage, and increases substances that repair damaged tissues.
Too much cortisol over an extended period can have damaging consequences - cortisol levels tend to peak when we wake up in the morning before decreasing as time progresses.
As soon as you start working out at an intensity that requires endurance exercise, your adrenal glands release glucocorticoids in response to HPA axis stimulus from hypothalamus and pituitary gland.
An increase in glucocorticoids increases glucose entering the bloodstream for use during endurance exercise. Furthermore they prevent excess glucose being stored as fat within your body as insulin production decreases due to their effect on insulin release and production.
One bout of endurance exercise should be sufficient to trigger glucocorticoid secretory response from adrenal glands in healthy individuals. However, for individuals with chronic disease or family histories of autoimmune disorders this threshold intensity of endurance exercise increases significantly.
As you exercise, your adrenal glands produce catecholamines epinephrine and norepinephrine that work together with cortisol to create your body's response to physical stressors like an imminent threat or unexpected challenge.
They increase heart rate and blood pressure as well as providing large muscles with energy to perform unfamiliar movements more easily. Additionally, they inhibit liver and skeletal muscle breakdown so more glucose enters your bloodstream for instant energy to power those muscles.
The adrenal glands produce cortisol in small doses on a normal 24-hour cycle and in larger amounts during times of physiological stress. Acute exercise causes elevated cortisol levels shortly afterward, though its effects often wear off several hours later.
With continued training however, cortisol responses become less significant; suggesting that regular training better equips your body to cope with physical stressors while attenuating its HPA axis response.
Exercise research has predominantly examined resistance and strength-based activities and their effects on testosterone, yet less attention has been paid to how long-term endurance training affects this vital hormone.
Indeed, some high profile athletes have reported retiring due to clinically low testosterone caused by prolonged endurance-based training (a condition known as Exercise hypogonadal male condition or EHMC).
Endurance exercises refer to any physical activity you can maintain for an extended period at a lower intensity, like cycling, jogging or swimming.
While endurance exercises should form part of your regular fitness regime it should never go beyond what your body can handle otherwise overtraining could occur leading to loss of muscle mass, reduced energy and an inability to tolerate other forms of physical exercise.
Testosterone is the main male sex hormone responsible for stimulating facial and body hair growth, increasing muscle mass, protein production/synthesis and aiding sexual function/sperm production.
Studies have demonstrated that men who train intensely at an endurance level often display reduced resting levels of testosterone, hypogonadism and changes to the HPG axis.
This is similar to what can be observed among female overtrainers - after engaging in endurance training at an intense endurance level. These changes have been coined "Exercise Related Relative Hypogonadism - S," or RED-S for short.
Your blood pressure tends to temporarily increase during physical exercise as your heart pumps oxygen-rich blood to your muscles.
This rise should dissipate within several hours after exercise if your health permits; otherwise it should return to its resting level within several days after each bout of activity.
Your diastolic blood pressure should gradually decline over time; this is normal and helps protect you against potential stroke or heart attack risks.
But, any specific changes should be monitored closely; for those with preexisting conditions like high or low blood pressure, high cholesterol, or coronary artery disease it is wise to consult their physician prior to beginning any new exercise program.
Blood pressure can also be affected by how much sweat you produce and for how long. As more fluid is lost through exercise, your systolic blood pressure will drop post-exercise. This phenomenon is called post-exercise hypotension and typically lasts 24-48 hours post-workout.
Studies have revealed that regular endurance training can lower systolic blood pressure by 5 to 7 mmHg, which can drastically lower overall blood-pressure readings and significantly improve readings overall.
A reduction in systolic blood pressure also reduces your risk of cardiovascular disease when coupled with weight loss and healthy diet choices.
Studies have also demonstrated how exercise type can alter systolic blood pressure responses to head-up tilt (HUT) testing, with endurance-trained individuals responding differently than resistance-trained ones to HUT testing.
One such study demonstrated how HUT caused divergent SBP responses between endurance- and resistance-trained participants and found LV wall thickness and aortic pulse wave velocity to explain 41% of variability in this measure.
These findings indicate that chronic resistance and endurance exercise training differentially impacts systolic blood pressure responses to HUT, likely through training-specific changes to morphological adaptations of the left ventricle (LV) and large conduit arteries.
This potentially provides a better prognosis for future hypertension development, especially among individuals who have experienced EIH before; likely through increased sympathetic tone.
Experienced runners know the feeling of "runner's high," the result of physical exercise's power to lift mood. Partly due to endorphin production - natural painkillers which help lower stress levels and enhance sense of well-being. Their effects may last several hours after you work out!
Endurance exercises can also provide relief from depression and anxiety, stimulating the release of hormones which promote relaxation and better sleep - thus further decreasing stress levels.
Studies have also demonstrated how physical activity such as endurance sports can decrease overall anxiety, elevate mood and relieve depression in both men and women.
As a trainer, one of the key considerations should be understanding how your clients' bodies react to different exercises. Knowing this will enable you to prescribe optimal durations and intensities for their training sessions for maximum results.
Participants were required to perform a 5-min warm up jog before engaging in two endurance exercise conditions matching intensity and duration: (MIC - constant load cycling at W equaling 65% VO2peak; HIIC - three min intervals at W between 85-45% of VO2peak); plus one control condition consisting of seated rest.
Every five minutes throughout this test period, heart rate (HR), blood lactate concentration (BLa), and rating of perceived exertion (RPE) measurements were collected and recorded - recording was collected every five minutes during this exercise test period for analysis.
Data presented showed that both MIC and HIIC caused positive mood changes compared to sedentary control conditions.
These differences were statistically significant. PANAS positive affect scale scores significantly correlated with both BLa, RPE, but not HR levels of discomfort; in addition PANAS positively correlating with antinociceptive effects but not discomfort levels.
This study provides novel evidence that the antinociceptive effect induced by various exercise intensity levels does not solely depend on mood changes but also fitness status.
These results support previous research which indicates that exercise intensity and fitness level play an influential role in terms of its antinociceptive response.
"Stress" refers to any physical activity which disrupts homeostasis and produces an identifiable physiological response
For instance, rising from a chair to make tea could qualify as exercise stress; although it would not result in muscle-tendon strain leading to delayed onset muscle soreness (DOMS).
You can measure relative intensity by monitoring how long it takes you reach steady state and changes in muscle metabolites (such as phosphoryl creatine kinase) or oxygen uptake.
High-intensity endurance exercise is an established stressor that induces profound metabolic changes within cells of skeletal muscles and other tissues, including increased mitochondrial mass, aerobic enzyme activity, angiogenesis (capillary formation) resulting in greater capillary density, among many others.
Exhaustive endurance exercise elicits a systemic inflammatory response, culminating in an accumulation of the cellular damage markers CK and myoglobin (Mb).
Myoglobin seems to respond more promptly following single bouts of exercise due to leakage from damaged muscle fibers more rapidly. Renal excretion clearing more rapidly from blood, and less susceptibility to degradation by phosphorylating hexokinase degradation.
Studies have demonstrated the beneficial effects of regular endurance and resistance training on cardiovascular and adrenal reactivity to psychosocial stressors.
In a research study, twelve endurance-trained men, ten resistance-trained men, and twelve healthy but untrained men were exposed to a standard psychosocial stressor; free salivary cortisol responses, heart rate responses, and mood responses were then measured during exposure.
Both endurance- and resistance trained groups demonstrated lower cortisol responses than untrained groups as well as significantly lower heart rate responses than untrained group.
]]>-
Men tend to possess a 10-12 percent athletic advantage over women, often attributable to testosterone levels; however, other factors may also play a part in this difference.
Researchers have recently shown that an increase in testosterone can significantly enhance young physically active women's ability to run longer, according to research published in the British Journal of Sports Medicine.
Testosterone can also increase muscle mass and leanness even with short duration administration of this hormone.
testosterone dramatically boosts young female athletes' abilities to run longer and build more muscle, according to a new study published in the British Journal of Sports Medicine. For the first time ever, an artificially increased level of testosterone was given and then tested against physical performance measures; further, this research sheds light on how hormonal differences between genders might influence athletic ability.
Testosterone is an essential part of the anabolic system that aids muscle building, but women produce it at far lower levels than men. Puberty sees levels peak before starting their steady decline again as adults enter puberty.
Hypogonadism or low testosterone usually affects men but women can also suffer from it - low levels have been linked with decreased muscle mass, decreased libido, and an increase in fat deposits.
High levels of testosterone have long been associated with virilization, or the development of male physical characteristics like muscle bulk and facial hair.
Women suffering from the rare inborn condition known as hyperandrogenism may have testosterone levels comparable to that found in men. Two-time Olympic 800 meter champion Caster Semenya has this form of hyperandrogenism.
At the core of their study, researchers gave 48 non-elite female athletes cream containing testosterone or placebo for 10 weeks.
After this time period was up, they measured how fast their muscles absorbed leucine as a precursor for protein synthesis.
Testosterone significantly increased muscle protein synthesis by 27% when compared with placebo; additionally, this treatment increased running times and endurance by significantly improving muscle performance.
Researchers hypothesize that testosterone's endurance-increasing benefits stem from increasing the number of cells within muscles which absorb oxygen, ultimately aiding the heart in pumping blood efficiently around the body.
Testosterone has been demonstrated to increase bone density and decrease the rate of bone resorption, contributing to males having greater bone mass than females, though other factors such as nutrition, exercise and genetics likely play an even larger part.
Testosterone stimulates red blood cell production, increasing your oxygen-carrying capacity and enabling you to exercise at higher intensities for longer.
Low levels of this hormone have been linked with reduced exercise performance and heart disease risk. Increasing testosterone is therefore vital in improving health and fitness.
According to one study involving 48 physically active healthy women receiving testosterone therapy had significantly improved aerobic running performance as a result. In addition, increasing testosterone may increase muscle mass so as to burn off more fat efficiently.
At puberty, testosterone levels increase 20-fold among males compared to those seen in females, leading to at least 15-times higher concentrations circulating than seen among women.
Through natural selection-driven processes and secondary characteristics that distinguish males such as greater body size and strength that measurably differ between genders. These differences lead to gender segregation of most competitions.
However, some women produce very high levels of testosterone for biological reasons. Such conditions include polycystic ovary syndrome (PCOS), which may disrupt menstruation cycles and lead to infertility. Intersex individuals (those who possess both male and female genitalia and have internal testicular tissue); some intersex individuals experience signs of virilization such as increased body hair growth or deepening voices.
Testosterone increases muscle size and bone density while improving cardiovascular health by decreasing triglyceride and cholesterol levels.
Furthermore, this hormone has a profound impact on mood - inducing positive emotions such as friendliness while decreasing feelings of aggression or irritation.
Studies on men have largely demonstrated the athletic benefits of testosterone; it remains less certain whether women can realize similar gains.
Some researchers even suggest that gender-specific differences could be an evolutionary adaptation meant to differentiate males and females. No definitive answers can be provided until more studies have been conducted to demonstrate the effects of testosterone supplementation in healthy women athletes.
The International Association of Athletics Federations recently mandated that transgender and intersex athletes with naturally high testosterone levels must take medication to lower these levels before competing in female category events ranging from 400 meters to one mile distances.
Testosterone increases muscle mass by expanding lower limb muscles like quadriceps, hamstrings and calves.
As a result, legs become stronger and more powerful for endurance events like running or cycling. This may also aid performance at endurance sports events like running or cycling.
Testosterone plays an essential role in the formation of skeletal muscle in children, so it comes as no surprise that higher testosterone levels are linked with more muscular bodies in women.
Testosterone also aids fat metabolism; thus increasing your levels can help prevent excess weight gain while keeping metabolic rates healthy when combined with a diet rich in proteins but low in calories.
Studies have demonstrated that higher testosterone levels increase leg muscle mass in healthy young women.
A randomized controlled trial concluded that increasing this hormone significantly enhanced female athletic performance. By increasing it to similar levels of their mle counterparts it improved their mile time, maximum speed and vertical jump performance as well as training intensity.
Hirschberg et al published results of one of the first randomized controlled trials that investigated how increasing testosterone could affect healthy women, showing that those whose exogenous testosterone levels were raised significantly improved their endurance tasks like running a mile and climbing stairs for 30 minutes.
In this 10-week study, 48 healthy 18- to 35-year-old women were randomly assigned either testosterone cream or placebo for 10 weeks, and in comparison with the placebo their circulating levels increased from 0.9 nmol/L to 4.3 nmol/L; researchers measured improvements in endurance performance (how far a treadmill could run before becoming exhausted), leg strength and lean body mass.
The team examined changes to mitochondria present in skeletal muscles as well as how efficiently enzyme complex IV-subunit 2 and complex V of mitochondria (which produce energy) worked, suggesting that improvements seen may be tied to testosterone-induced phosphorylation of these proteins.
Testosterone production occurs naturally by women's ovaries; however, in some cases it can be increased through disease or medication to significantly higher levels than desired.
This condition is known as polycystic ovary syndrome or PCOS and it may result in irregular periods, infertility, larger than usual breasts (gynecomastia), increased hair growth on face chest or abdomen and a deeper voice.
A rise in the male hormone testosterone boosts young, physically active women's ability to run faster and for longer. That's the finding from one of only a few studies so far that have tested whether elevated levels of testosterone can improve athletic performance in women.
Researchers at the University of Oregon provided 48 physically active premenopausal women either testosterone cream or inactive cream to apply on their skin for 10 weeks, then measured their endurance on a treadmill, leg power during stationary cycling, muscle strength via squat jumps, standing vertical jumps and tests of knee strength.
Researchers noted a +4% increase in lower limb lean muscle mass in participants who used testosterone cream, along with small but noticeable improvements in isometric knee extension strength and bench press strength as measured through this research study.
]]>-
Studies have demonstrated that taking an extract derived from fenugreek (FGE) seeds increases muscle creatine uptake and anabolic hormone levels during structured resistance training programs.
One trial revealed a fenugreek glycoside supplement significantly outshone placebo over an eight-week period without adverse side effects.
Fenugreek supplementation significantly increased upper and lower body strength compared to placebo in a double-blind, randomized, placebo-controlled study conducted over eight weeks by providing participants either 500mg of Fenugreek botanical extract (or its placebo equivalent) daily or 300mg soluble fiber per day over this time frame.
Participants trained using structured resistance training programmes while receiving these treatments; those in the Fenugreek group experienced greater increases in one rep maximum bench press and leg press strength as well as increases total body lean mass while decrease in body fat over this timeframe.
Results of this study indicate that taking commercially available fenugreek seed extract could significantly enhance muscle strength, power output, and hormonal profile for male resistance trainers.
It should be noted that this particular trial excluded individuals below certain fitness stratum and had many limitations including being restricted to lab environment during supplementation and testing periods and not accounting for sleep and dietary intake outside of three days preceding pre and post tests.
Fenugreek can not only strengthen muscles, but may also promote the resynthesis of depleted glycogen stores following exercise to optimize performance and recovery times. Researchers of this trial found that fenugreek significantly enhanced post-exercise glycogen resynthesis for its subjects.
Results of a clinical trial published in the Journal of International Society of Sports Nutrition and Physical Activity demonstrate that creatine combined with fenugreek is more effective than creatine alone for increasing one repetition max bench press, one repetition max leg press, and total body strength.
This was due to improved abilities of fenugreek to transport creatine directly into muscles as well as activate creatine phosphate decarboxylase activation enhancing muscular hypertrophy.
Fenugreek contains compounds known as isothiocyanates that have been shown to suppress the inflammatory response caused by exercise, helping prevent muscle tissue degradation and speed recovery from exercise-related damage.
Fenugreek also boasts high concentrations of amino acids and carbohydrates which may reduce post-workout soreness while increasing protein synthesis after intense workouts.
One study discovered that supplementing with 500 mg per day of a proprietary fenugreek extract with cinnamon and curcumin had a profoundly positive impact on upper (1 RM bench press), lower body strength, body composition and hormonal responses in resistance trained male participants over an eight-week period without experiencing clinical side effects.
An additional human study concluded that supplementation of glycoside-based, standard FGE for 14 days before resistance training bout resulted in significant increases to both bench press 1-RM and Wingate peak power in a double-blind, randomized, placebo controlled trial.
Furthermore, taking FGE helped decrease time required to elicit first set repetitions in squat exercise as well as total number of reps completed for both bench press and squat exercises.
Authors also noted that no difference was noted in circulating insulin or blood glucose concentrations between the fenugreek-treated groups and control groups, an important finding for athletes as it suggests taking fenugreek together with other supplements without adversely impacting insulin or blood sugar levels.
Researchers discovered that combining fenugreek, cinnamon and turmeric could be effective at mitigating inflammation response to eccentric exercise in resistance trained men. Fenugreek glycosides and compounds found within these spices seem to modulate both IL-6 and NF-kappaB signaling pathways thereby decreasing inflammation signals.
While these studies produced encouraging results, it should be remembered that they involved healthy non-athletes confined to laboratory conditions for supplementation and testing periods.
Furthermore, participants were asked to follow one diet during pre and post testing periods; thus the results may not apply equally to individuals following different nutritional plans.
Still, these studies revealed the potential of fenugreek to improve anaerobic strength and performance among humans - justifying further investigation in this area.
Researchers believe taking fenugreek supplements could help manage arthritis symptoms. Although these studies are small and do not prove any definitive outcomes regarding how effectively or safely fenugreek may prevent or treat arthritis, results suggest it can improve muscle performance, reduce post-workout inflammation and delay fatigue during physical exercise sessions.
Studies have revealed that fenugreek seeds contain large quantities of natural anti-inflammatory agents such as isoflavones and alkaloids, along with 4-hydroxyisoclucine which may block inflammation pathways within the body - potentially making this an effective treatment option for arthritis and other forms of inflammation.
Researchers have also discovered that taking fenugreek seed extract can significantly decrease blood sugar levels among diabetics while increasing insulin sensitivity.
One study demonstrated this by showing Type-1 diabetics who took this extract saw decreased glucose and cholesterol levels while seeing improvements in their insulin resistance and glycemic control.
Fenugreek seeds contain diosgenin-containing methionine that acts as a potency anti-diabetic and anti-inflammatory agent, with studies finding its benefits include cell regeneration, reduced cholesterol and blood sugar levels, increasing milk production for nursing mothers, reduced appetite reduction and decrease inflammation in joints.
Fenugreek contains numerous antioxidants that may reduce symptoms and progression of Alzheimer's disease. Furthermore, recent mice research discovered that methionine can increase acetylcholinesterase activity in the brain to decrease dementia and depression symptoms.
Fenugreek contains soluble fiber that helps lower cholesterol and aid digestion, and demulcent properties to ease digestive issues like bloating, constipation and gas.
Studies have shown that supplementing with fenugreek significantly decreased heartburn symptoms caused by acid reflux (return flow of stomach contents backwards) among people with chronic heartburn. It can also serve as an appetite suppressant that will help limit caloric intake to promote weight loss.
Fenugreek contains natural compounds that regulate blood sugar, potentially helping prevent and slow the progression of existing diabetes. They have been found to improve insulin sensitivity in diabetic mice.
Fenugreek can also enhance muscle growth and decrease body fat by raising testosterone levels in men, increasing muscle protein synthesis, increasing basal metabolic rate, resulting in greater energy expenditure and leading to enhanced energy expenditure.
The turban squash-like seeds of the methionine-rich plant Methionella foenum graecum, or fenugreek, have been used as both a spice and medicinal herb for thousands of years. More recently, it has been shown to have many health benefits that include increasing strength and lowering blood sugar levels, especially in diabetics.
One clinical trial found that adding a commercially available fenugreek extract to a regular diet significantly increased upper and lower body strength during a structured resistance training program.
Another study found that a combination of creatine and fenugreek enhanced bench press and wingate peak power during resistance training, while improving submaximal endurance performance and hormone profiles in males without affecting hepatic cholesterol and triglyceride levels.
In addition to enhancing muscle strength, fenugreek can have anabolic effects on muscles by stimulating protein synthesis and decreasing catabolic activity (burning of proteins during workouts).
]]>--
Eating disorders are serious, potentially life-threatening conditions affecting individuals of all ages. They are characterized by dangerous eating behaviors that prevent your body from receiving enough essential nutrients.
Some activists have cited studies suggesting dietary supplements pose a risk of eating disorders; however, these assertions do not withstand scrutiny by evidence.
Eating disorders are mental illnesses characterized by an obsession with food. Eating disorders can be especially dangerous when leading to extreme weight loss, leading to medical complications as a result. People living with an eating disorder use food as an outlet to cope with emotional and psychological pain; some individuals may be at a greater risk for this illness due to genetics, environment and lifestyle factors interacting.
Anorexia nervosa, bulimia nervosa and binge eating disorder are the three most frequently diagnosed eating disorders; other types may include rumination disorder and avoidant restrictive food intake disorder (ARFID).
People suffering from Bulimia Nervosa often eat large amounts of food quickly, with no control or regulation, before trying to rid their bodies of extra calories by vomiting or using laxatives. This behavior may occur at either a healthy or overweight weight level. People diagnosed with binge eating disorder will eat compulsively, frequently, and indiscriminately; feeling out-of-control during episodes and experiencing regret, shame or guilt afterwards.
Other Specific Feeding or Eating Disorders (OSFED) is a broad classification used to refer to any presentation where symptoms characteristic of an eating disorder cause significant distress or impairment in social, occupational, or other areas of functioning but do not meet all the criteria for any of the specific disorders listed here. For instance, someone suffering from anorexia might only consume certain types of foods due to fears of choking or food poisoning, for instance.
An eating disorder is diagnosed by reviewing a patient's medical history, thought patterns and eating behaviors. Physical exams will also be performed to check heart rate, blood pressure and any signs of illness; depending on its severity, patients may even require hospitalization for medical and nutritional support.
Researchers have identified many risk factors for eating disorders, but they cannot pinpoint exactly what causes these illnesses. Unlike other health conditions, such as cancer or diabetes, there are no specific genes that increase the risk for eating disorders. However, genetic vulnerability may increase the chance of developing an eating disorder if there is a precipitating factor, such as dieting or stress.
There are also environmental factors that can contribute to the onset and maintenance of an eating disorder. These include the social and cultural pressures to achieve a certain body type that often tie thinness (for women) and muscularity (for men) to success, happiness and beauty. This pressure can also take the form of peer pressure, particularly among teenagers.
Personality traits can also increase a person’s likelihood of developing an eating disorder. For example, individuals who are highly prone to perfectionism may be at a greater risk for anorexia nervosa or bulimia nervosa. Other personality traits that can be contributing factors include an excessive desire for control, impulsiveness and a fear of abandonment or failure.
Other risk factors for eating disorders include participation in sports and activities that encourage athletes to be thin and quick, such as swimming, gymnastics, wrestling, running and dance. They can also be a risk factor for anorexia nervosa and bulimia nervosa in people who are employed in professions such as fashion modeling or acting, where there is pressure to stay slim and thin.
More teens than ever before are turning to supplements in an effort to build muscle, lose weight or enhance athletic performance - but according to a new study published in Journal of Adolescent Health, such supplements could put them at greater risk of serious health problems.
Teenagers trying to gain or lose weight or who use muscle-building supplements like creatine or protein powders are especially prone to experiencing health issues from taking dietary supplements, according to research conducted on national surveys of adolescents.
Researchers discovered that these teens were more likely to experience stomach pain, rashes, allergic reactions, seizures as a result of taking such products than those who didn't take them - sometimes leading to emergency room visits, hospitalization or even death as a result of taking these products.
Slovenian scientists conducted a study involving nearly 1,500 14 to 19 year-old children and adolescents living in Slovenia. Participants were asked about their use and recommendations of dietary supplements; further analysis by gender was then performed on these results.
Results from this study demonstrated that one third of general adolescents were using dietary supplements, with multivitamin/mineral preparations, single ingredient vitamin D supplements, probiotics and melatonin being among the most frequently taken products.
Use of such dietary supplements is cause for concern as they could both alleviate shortfalls while exceeding recommended upper limits.
Eating disorders are devastating and sometimes life-threatening illnesses that affect both men and women of all ages, but particularly athletes due to cultural pressures in sports that emphasize weight or appearance (gymnastics, figure skating or wrestling for instance) or require them to meet a particular weight class (such as gymnastics).
Athletes also face an increased risk for eating disorders due to excessive endurance training requirements in certain sports - the former especially can expose athletes to greater risks than most.
Parents, coaches and teammates can also be at risk of encouraging eating disorder behaviors among young athletes. They could place too much focus on dieting to achieve an ideal bodyweight shape or size and promote restrictive and unbalanced exercise patterns that lead to early training in near social isolation and during the daytime hours.
Athletes suffering from eating disorders frequently report feeling that they must hide their symptoms from peers.
If you suspect an athlete may be at risk for an eating disorder, it is essential that they be informed. Discuss this privately and in a supportive manner.
Although initially they may appear defensive and minimize or deny your concerns, early intervention is key for treating eating disorders in athletes effectively. You could refer them to a provider or program with expertise treating such disorders.
Obsessive Compulsive Disorder (OCD) is a mental illness affecting individuals of all ages. It produces unwanted, distressing thoughts (obsessions) and an urge to perform actions (compulsions).
People living with OCD know their thoughts are unreasonable but can't stop them. Obsessions often cause feelings of anxiety and tension, disgust, fear or uneasiness that manifest as anxiety-provoking feelings such as tension, tension or disgust; fears related to harming family members or exposure to germs may also play a factor. As such, obsessive-compulsive behaviors often serve to decrease anxiety levels by trying to relieve it through compulsive behavior.
Compulsions, such as washing hands or checking locks, often become time-consuming and repetitive habits that offer no lasting relief. Compulsions may occupy much of a person's day-to-day life, making it hard to work, study or socialise as well as possibly interfering with relationships to the point of dissatisfaction, separation or divorce.
Psychotherapy and behavioral treatments, such as cognitive behavioural therapy and exposure and response prevention may help individuals overcome OCD.
Exposure and response prevention, where people are put into situations which trigger anxiety or compulsive behaviors to help teach them that their fears are unjustified, will teach people that over time their anxiety will lessen over time.
Medication such as selective serotonin reuptake inhibitors (SSRIs), such as Citalopram, Clomipramine, Escitalopram Fluvoxamine or Paroxetine may require 2 - 4 months to start working properly.
Research has identified an association between childhood trauma and OCD and additional studies needed to understand this relationship more fully. Brain imaging studies may indicate differences in certain parts of the brain structure and function as well.
ARFID, first recognized in 2013 in the Diagnostic and Statistical Manual of Mental Disorders' fifth edition (DSM-5), refers to individuals who cannot consume enough calories to meet their nutritional requirements resulting in weight loss, malnutrition, or other health complications.
ARFID often occurs alongside anxiety or depression but may also be related to physical causes like food allergies and digestive illnesses that impede nutrition absorption.
Individuals living with ARFID experience difficulty eating foods and exhibit extreme pickiness regarding certain items, or have no interest in food at all. ARFID can lead to fear-based responses including fear of choking, nausea and vomiting when food is eaten - unlike with other eating disorders which focus on body weight obsession.
Family and friends of those diagnosed with ARFID can often become frustrated due to weight loss and nutritional deficiencies caused by their behavior, particularly when this food sharing practice is considered an honorable gesture in culture. This can create strain in relationships between those diagnosed with ARFID and others in their social circle.
Individuals living with ARFID often require the assistance of professionals in order to overcome this disorder. Therapists can assist by challenging rigid food beliefs and working toward developing healthier relationships with food.
Furthermore, dietitians and primary care providers can provide nutrition advice as well as health advice so as to ensure an individual receiving appropriate nourishment from all sources. Medications typically aren't used as treatments; however a doctor may prescribe nutritional supplements in order to address nutritional deficits caused by ARFID.
People suffering from Bulimia Nervosa often binge-eat, feeling out of control over their food intake. Additionally, they engage in compensatory behaviors to try to stop weight gain, such as making themselves vomit, using laxatives/enemas/fasting or overexercising to prevent weight gain.
Most often those affected with Bulimia have great concern over their body shape or weight; often feeling like society expects them to conform with idealized images in media depicting thin bodies - thus finding it hard to accept normal sizes like anyone else would.
They also tend to suffer low self-esteem/negative body image which often contributes towards depression/other mood disorders.
Binge eating often leaves its participants feeling ashamed or guilty, prompting them to attempt to conceal their behavior by keeping hidden caches of food or wrappers and hiding evidence of purging, such as hiding empty water bottles or inserting breath mints before and after each meal.
Their behavior could lead to multiple episodes of bulimia; typically between 8-13 episodes every week.
Long-term consequences of bulimia include malnutrition, dehydration, irregular heartbeat/cardiovascular issues, dental issues and stomach infections.
Bulimia can reduce natural fertility by leading to menstrual irregularities; damage teeth and bones; as well as decrease reproductive hormone levels leading to amenorrhea (no period).
As soon as they suspect they have bulimia, it is imperative that they seek help from their doctor immediately. Early treatment will make recovery much simpler and reduce long-term complications.
Furthermore, mental health professionals may help identify any emotional or psychological factors contributing to their disorder.
Binge eating disorder (BED) is an eating disorder characterized by episodes in which one consumes large quantities of food quickly, feeling out-of-control during and after their binges, feeling shame and guilt afterwards, as well as low self-image, high stress levels and depression levels, poor family support systems.
This may lead to isolation, social avoidance, weight gain and weight gain; those experiencing this eating disorder who are obese or overweight may also have other health problems like heart disease, joint issues and type 2 diabetes.
Eating for comfort or to reduce emotional distress is a natural part of life; however, when it becomes an ongoing way to manage emotions, it can turn into an eating disorder.
People living with this condition may find it hard to ask for help as they believe their condition is minor or out of their control; additionally they often try to hide binge eating by secretly eating more or by lying about how much food is eaten each time.
Quality treatment centers place great emphasis on family involvement. They offer education and therapy sessions for family members to assist their loved one as they work toward recovery, nutritional counseling, medication assistance (Lisdexamfetamine dimesylate/Vyvanse is FDA-approved to treat attention-deficit hyperactivity disorder) as well as medical management of binge eating disorder in adults.
Psychological therapies often prove effective in treating eating disorders, such as cognitive behavioral therapy. Cognitive behavioral therapy helps people change the way they view food and develop healthier coping mechanisms; additionally, therapy sessions teach individuals skills for dealing with stress management, emotional regulation and improving family relations - ultimately leading to improved well-being overall.
It is widely recognized that eating disorders are serious mental health conditions with serious potential health implications, often impacting multiple body systems and leading to medical complications.
Many forms, including bulimia nervosa and binge eating disorder, have links with inadequate or improper nutrition.
Yet some have used questionable research in an attempt to pass laws restricting access to nutritional supplements for people suffering from eating disorders - especially adolescents - this approach fails to take an responsible stance towards this important public health issue.
Each individual who develops an eating disorder faces their own set of risk factors that contribute to its underlying psychopathology.
These can include an inaccurate perception of body shape, low self-esteem and shame, dysfunctional food relationships, familial history of anorexia nervosa or eating disorders in general, poor dietary intake as well as environmental and cultural influences that lead to this illness.
Restricting an individual's access to essential nutritional supplements that promote good health compromises their ability to overcome an eating disorder and may undermine treatment effectiveness, contrary to advice from major health professional organizations that offer guidelines for prevention and treatment of eating disorders.
Legal Strategies for State Action attempts to justify state legislation with claims that some supplements may contribute to eating disorders by providing supposed evidence linking some supplements with developing eating disorders.
They cited an unvalidated survey in which participants from 10 top NCAA Division I universities completed a questionnaire including questions regarding use of ergogenic supplements. Unfortunately this question incorrectly classified these substances as dietary supplements, rendering its answers useless as measures of risk factors associated with eating disorders.
In 2021, the American Academy of Pediatrics issued a clinical report outlining recommended questions for healthcare providers to ask when screening for eating disorders.
While not specifically mentioning dietary supplement use as one factor to be assessed in their report, instead the report suggests focusing on mental health, prescription and nonprescription drug usage, stimulant use and laxative consumption among other things as potential trigger
This is also noted by Academy of Nutrition and Dietetics' guidance for professionals:
"Eating disorder triggers differ according to each eating disorder type, thus placing too much focus on one behavior or substance will miss its mark and be counterproductive".
People suffering from eating disorders usually arrive inpatient or residential care severely underweight, often necessitating medically assisted weight restoration.
Gaining weight quickly is often not easy; too rapid weight gain may lead to dangerous electrolyte imbalances and bone loss.
Therefore, doctors typically prescribe dietary supplements as part of treatment to facilitate weight gain, restore bone density and decrease the risk of osteoporosis and other chronic diseases associated with anorexia.
Reintroducing food, including nutritional supplements, is an essential element of eating disorder recovery. But it should be done gradually so that your body has time to adapt and heal itself from years of deprivation and restriction.
For this reason, initial nutritional supplements reintroduced during eating disorder recovery typically include potassium (in the form of either potassium chelate powder capsules or in soluble form), and zinc.
Supplementing with digestive enzymes may also be necessary, based on individual biochemistry and diet needs. A betaine HCL supplement will aid digestion of carbohydrates, fats and proteins.
Many supplements used to assist remission from an eating disorder are natural and plant-based; gymnema, an herbal remedy that reduces sugar cravings by blocking receptor locations of sweet taste buds and delaying glucose absorption is one such supplement.
Although some research suggests a relationship between anorexia and diet pill use, evidence does not support such claims. In fact, an American Academy of Pediatrics clinical report from 2021 recommends against asking about such use during an initial screening and assessment for eating disorders.
Eating disorders are associated with severe health complications including death. Their root causes range from psychological, social and biological influences so any attempt at mitigating their effect by targeting only one specific behavior would likely only add fuel to fire.
Dietary supplement abuse or non-use could be seen as a symptom or warning sign of an eating disorder rather than as a risk factor.
Furthermore, research into the relationship between supplements and eating disorders is often poorly designed and has significant limitations.
People suffering from anorexia typically use extreme measures to keep weight control under their control and often become deficient in essential vitamins such as Iodine, Magnesium Calcium or Vitamin D.
Therefore, basing policy decisions off such studies would be irresponsible and could impede progress made through clinically effective preventative and treatment programs.
]]>--
Neither the high hormone (HH) nor low hormone (LH) protocols induced serum steroid concentration increases that seemed related to muscle steroid concentration changes (cortisol only). This may have been caused by an extended interval between preexercise measurements and postexercise evaluations.
Network analyses of gene expression profiles regulated by acute ECC and CON in exercise-habituated muscle revealed a generic ECC response characterized by upregulation of genes involved in cytoskeletal organisation.
Cortisol is a hormone produced by your adrenal glands located on top of each kidney that controls your body's stress response. Like most hormones, cortisol serves multiple functions and has many complex processes within its matrix - it suppresses inflammation throughout all body tissues while controlling metabolism in muscle, fat, liver and bone cells, impacting sleep-wake cycles and even acting as a powerful anabolic agent when its levels match with stress-inducement levels.
Cortisol's effects depend on other steroid hormones present in working muscle. Testosterone stimulates protein synthesis but needs molecules called somatomedins in order to do so; similarly DHEA and DHT increase cortisol's effects by interacting with these same somatomedins - this combination is key to resistance training's overall effect on protein synthesis and muscular growth.
When your immune system encounters large quantities of antigen, your brain sends signals to your adrenal glands for them to produce cortisol in order to manage an excessive response from it. Ideally, the amount produced should match up with the level of antigen exposure so as to prevent overreacting of your immune system - this process is known as negative feedback loop. Unfortunately, however, regular exposure can make it hard for us to maintain the right level of cortisol production and may prevent it from matching.
Research has demonstrated that an acute increase in cortisol following resistance exercise does not result in significant changes to skeletal muscle steroid hormone concentrations, likely as a result of exercise and recovery periods being relatively brief, thus not significantly depleting liver glycogen and muscle tissue.
Cortisol may increase after resistance exercise, yet this increase may be offset by increases in growth hormone, testosterone and muscle specific somatomedins - which will preserve protein balance of muscles. Therefore, conducting an in-depth investigation of how resistance exercise affects serum and intramuscular steroid concentrations will allow us to gain a better understanding of how the interaction between the glucocorticoid hormone system and muscle steroid hormones works together.
Steroids are naturally-occurring hormones produced by our bodies to support physiological functions. They fall into two groups: anabolic and androgenic steroids, which promote muscle growth; and corticosteroids, which reduce inflammation. Steroids can either be natural or synthetic and administered either via injection, pill, or liquid form for treatment of various conditions.
Researchers have investigated the effects of testosterone on resistance training-induced increases in lean body mass, cross-sectional area of type 2 muscle fibers and strength; however, results have often been conflicting and inconsistent. To further clarify this discrepancy between studies by studying acute changes in serum and skeletal muscle steroid concentrations during and immediately following resistance exercise (RE), as well as examine its influence on muscle steroidogenesis capacity of skeletal muscles using this study as well.
Serum and skeletal muscle total and free testosterone, dehydroepiandrosterone, and dihydrotestosterone levels were measured using commercially available EIA kits from Cayman in Ann Arbor Michigan USA; ENZO Life Sciences in Farmingdale New York USA and IBL international in Hamburg Germany). For aromatization control injections of androstenedione were given, while muscle samples were homogenized using RIPA buffer and stored at -80 degC until analysis took place -all samples were analyzed twice for accuracy.
RE-induced increases in skeletal muscle testosterone, dehydroepiandrosterone and dihydrotestosterone concentrations were accompanied by an equally acute increase in the ratio of free to total testosterone concentrations. This change may reflect an increased ability of muscle cells to synthesize androgens from androstenedione; their production contributes to enhanced protein synthesis and anabolic effects within muscles.
Steroid medication works to decrease immune system response and lower rejection risks after organ transplant. Steroid medication may also be effective at relieving inflammation caused by conditions like COVID-19, asthma or other autoimmune diseases like Lupus and Vasculitis; and can even prevent kidney damage after heart attacks or stroke. Side effects vary according to dosage taken; local side effects can occur while systemic effects spread throughout your system and aid other parts of the body.
Dehydroepiandrosterone (DHEA) is a naturally-occurring steroid hormone that serves as a precursor for androgens like testosterone and dihydrotestosterone, as well as estrogens like estradiol. Additionally, DHEA can be converted to cortisol - another glucocorticoid hormone responsible for managing stress reactions and blood pressure - by being converted back into its original state through conversion into cortisol.
DHEA levels may be low among certain individuals, particularly those living with ulcerative colitis and Crohn's disease. Studies indicate that taking DHEA supplements could improve these conditions; more research needs to be conducted. Furthermore, taking DHEA may have positive effects on memory; one study revealed that adults living with HIV who took supplementation improved both memory function and mental capacity as a result.
Though DHEA has long been seen as a "natural anabolic steroid" that promotes muscle growth, there is no scientific basis to this claim. DHEA does not act as a performance enhancer nor raise testosterone or luteinizing hormone (LH), yet does promote estrogen production among female athletes and increases bone mineral density among both premenopausal women and post-menopausal women alike - protecting against osteoporosis by aiding in calcium and phosphorous absorption.
Some researchers have proposed that DHEA supplements could help alleviate depression symptoms, though further study is required. Others have discovered that it can reduce inflammation, improve memory in older people with Alzheimer's disease and reduce symptoms associated with systemic lupus erythematosus (lupus). Some advocates claim DHEA can reverse aging while providing energy and motivation boosts while helping combat obesity prevention efforts; it may even enhance quality-of-life for postmenopausal women by reducing sexual drive and vaginal dryness during postmenopausal years.
The authors used a counterbalanced, within-subject, crossover design to assess the effects of resistance exercise on serum and skeletal muscle steroids. Participants performed single arm lateral raise or squat exercises at three laboratory visits; blood and muscle samples were obtained before exercise bout, immediately post bout, 45 min post session as well as 45 minutes later post exercise session using an ELISA assay system with intra-assay CV%'s of 6.38% for total DHEA, 8.32% for free DHEA respectively;
DHT (dihydrotestosterone) is an androgen that plays a significant role in male sexual organ and sex characteristic development. Produced by 5-alpha reductase and binding to testosterone receptors on testicles and other tissues, low DHT levels may cause males to suffer gynecomastia or testicular atrophy; male pattern baldness; androgen insensitivity syndrome is another possible consequence.
DHT exerts a direct effect on the growth of both penis and scrotum and is thus responsible for puberty in boys. Furthermore, DHT plays an integral role in hair growth during adolescence both body-wide and facially as well as its formation through androgen receptor formation on skin and prostate gland. Mutations which increase DHT production could lead to overactive prostates, larger breasts, or male pattern baldness among other adverse consequences.
DHT, as an androgen, interacts with androgen receptors on the scalp of growing hair follicles by binding to them, inhibiting protein, vitamin and mineral intake while decreasing size of follicle and miniaturizing hair shaft - leading to thin and sparse hair as follicles lose ability to produce thick, dense locks. Furthermore, it acts as an androgen by binding with androgen receptors in sebaceous glands, stimulating their expansion. Furthermore, its binding also causes changes to cell membranes as well as protein synthesis inhibition and cell turnover - leading to further hair thinning as follicles lose ability to produce thick dense locks.
Sensitivity to DHT differs greatly among individuals. Unfortunately, its cause remains elusive; genetic or environmental influences could play a part in this variance, perhaps through gene variants affecting 5-alpha reductase activity or changes to receptors for androgens.
Resistance exercise (RE) was found to increase serum concentrations of testosterone, DHEA and DHT; cortisol also rose significantly at specific postexercise time points; however RE did not appear to change steroid hormone concentrations in skeletal muscle due to albumin's ability to bind with circulating steroids.
Heavy resistance exercise (RE) has been demonstrated to generate high anabolic hormone concentrations; however, their exact mechanism remains unknown. A 2023 assessed acute changes in serum cortisol and growth hormone concentrations following different fatiguing RE protocols that featured short and long rest intervals between sets.
Six resistance-trained males participated in a counterbalanced within-subject design using either lateral raise (ten sets of 12 repetitions to failure, followed by three minutes rest) or squat exercises (5 sets of 8-12 repetitions, with 1 minute rest between sets) using immunoassays to measure serum and muscle testosterone, dehydroepiandrosterone sulfate dihydrotestosterone and cortisol levels.
Serum growth hormone (GH) and cortisol concentrations were significantly greater after exercising with either protocol, both at 15 min postexercise and 30 min postexercise, when compared to their levels following LH protocol exercise. Serum testosterone and dehydroepiandrosterone concentrations, however, did not show any increase postexercise regardless of which protocols were employed.
After performing the HH protocol, testosterone concentrations appeared to rise more than cortisol concentrations; suggesting that either RE type was not responsible for their rise, or that contractility did not influence this hormonal increase. Muscle steroid concentrations showed no change after both protocols, suggesting they weren't affected by either.
]]>
--
Muscle fiber type can have a dramatic impact on your workout ability and recovery from intense training sessions. It may even dictate which sports you excel at naturally and how quickly they recover after intense sessions.
However, studies that use biochemical techniques to determine muscle fiber types have some restrictions; such methods can only be applied to a limited sample of muscle.
Skeletal muscles consist of individual muscle fibers that can be divided into slow-twitch or fast-twitch categories based on the myosin heavy chain expressed. Slow-twitch fibers, also referred to as Type I fibers, tend to be fatigue resistant and specialize in slower movements such as postural control. Slow-twitch fibers contain more mitochondria and myoglobin than fast-twitch fibers, and tend to be more aerobic in nature compared with fast-twitch muscle fibers (also referred to as Type IIa or IIx fibers).
They are commonly found among elite endurance athletes such as long distance runners or cyclists as well as power athletes such as sprinters or weightlifters who rely heavily on them as they generate force per unit of time than slow twitch muscle fibers (also referred to as Type IIa or Type IIx fibers), producing force per unit of time with faster contractile velocity generating greater contractile velocity producing greater force per unit of time producing greater force per unit of time than slow twitch fibers).
Both Type I and II muscle fibers may coexist within one muscle, with certain muscle groups tending toward being richer in either one than the other.
Most human skeletal muscles contain both types of fibers; their ratio of slow to fast fibers tends to be quite evenly spread among individual muscles. Some, however, such as quadriceps and hamstrings of the lower body tending toward slower-twitch fibers; whereas, fast twitch fibers make up most of what comprises upper-body muscle composition
There is no practical test available to accurately identify whether your muscles are predominantly fast-twitch or slow-twitch; nor is there any clear indication of why this matters for training purposes. There have also been no longitudinal studies conducted to study how exercise training affects fiber type shifts over time and thus current data on this subject remains limited.
Researchers have observed in numerous experiments that exercise induces changes to fiber type distribution. While the exact mechanisms responsible remain unknown, intra-myocellular signaling pathways like calcium-activated protein kinases and nuclear factor of activated T cells (NFAT) appear to play a part. Resistance training increases expression of PPARGC1A both slow fibers and fast fibers which is believed to account for some of these observed fiber type shifts during training sessions.
No matter if it be running sprints on the treadmill, dribbling across a basketball court or lifting weights with your arms overhead - fast-twitch muscle fibers from type II muscles are at work! Also referred to as intermediate fast-twitch fibers or fast oxidative fibers, these fast oxidative fibers utilize both aerobic and anaerobic metabolisms to create energy for energy production and are typically larger, paler and can produce greater force faster than slow twitch muscles.
Most individuals possess about 50% type I and fast-twitch muscle fibers in their skeletal muscles. Athletes participating in high-speed sports like sprinting or football tend to possess more type II fibers; endurance athletes usually contain more type I muscle fibers.
Note that no single solution exists when it comes to training. All muscles contain both types of muscle fibers, and therefore respond differently to various resistance exercises. Some require longer rest periods between sets while others demand that participants move through their full range of motion in a single repetition or as many as they can before failing.
When it comes to predicting maximal isometric or dynamic strength, muscle typology makes only a minor contribution, with repetitions to failure being much more dependent on exercise selection and intensity than muscle typology alone. Giordano referenced a study which found very weak correlation between fiber type proportions and reps to failure on bicep curls and leg extensions at 70-86% of one repetition maximum (1RM), using knee extension peak torque measurements instead of taking muscle biopsies which would have provided more accurate information but would not been practical for most individuals.
Researchers did only observe a weak correlation between muscle type proportions and reps to failure; nevertheless their results are worthy of closer examination. Their subjects were divided into two separate groups and underwent six weeks of lower-body resistance training with low or high loads. While low load saw no increase in type I muscle fiber CSA increases for low load groups; on the other hand, their high load counterparts saw substantial gains across all major fiber types, especially large, slow twitch fibers.
Muscles work with our brain and nerves to bring movement. There are three primary types of muscles found within a human body: skeletal, smooth and cardiac. Each myofibril contains actin and myosin proteins which interact to generate force through creating ATP energy that generates force for movement.
Myofibrils are organized into motor units - parts of muscles which contract in response to electrical signals sent from our nervous systems - each innervating thousands of muscle fibers at once; individual fibers may come in flat shape (triangular or circular shape); each type responds differently with training regimens.
Slow-twitch fibers use oxygen to generate ATP, which is then used to initiate and sustain contractions. They can produce short bursts of power but fatigue more gradually than fast-twitch fibers.
Fast-twitch fibers use anaerobic metabolism to generate energy, making them common among athletes such as mixed martial artists, sprinters and Olympic weightlifters. Fast-twitch fibers have more ATP producing potential than slow-twitch fibers but fatigue quickly due to this.
Athletic performance can depend on their muscle composition. A marathon runner will typically possess more slow-twitch fibers than average individuals, while mixed martial artists and sprinters could contain as many as 95% fast-twitch muscle fibers in their muscles.
A muscle workout increases ATP production through its percentage of fast-twitch fibers and aerobic energy production; aerobic energy production yields 36 times more ATP molecules from one mole of glucose than anaerobic glycolysis does, yielding 36 ATP molecules for every mole of glucose consumed as opposed to two produced by anaerobic glycolysis.
Researching muscle fiber typology typically compares total reps to failure with percentages of each fiber type in muscle tissues. Unfortunately, however, this correlation can be flawed due to several factors. First of all, maximum reps at any percentage of 1RM tend to be determined by initial repetitions when maximum force production peaks; secondly, someone's fiber type breakdown can change with training (resistance included); thirdly intraset fatigue can impact total reps per set load at which one performs exercises.
Type IV muscles consist of muscle fibers with diagonal (diagonal) or circular structures connecting their origin to their insertion, and connect from origin to insertion of each muscle. They produce movement via interaction of actin and myosin proteins released by an electrical impulse from the nervous system that initiates calcium release; force created from this interaction can then be utilized to generate movement by converting ATP (adenosine triphosphate) into tension, providing energy source for muscle contractions.
These muscles contain both fast- and slow-twitch fibers, and they tend to be more susceptible to fatigue than Type I and II muscle fibers. Furthermore, their contractile speeds tend to be slower, and their capacity for glycolytic enzymes greater; research shows that they are also less responsive to resistance training compared with them.
Cross-sectional studies have uncovered differences in the types of muscle fibers that predominate, while longitudinal data haven't seen consistent patterns emerge over time. This could be attributable to differences between methods used for identifying fiber types as well as individual responses to training modalities, but further investigation would likely reveal patterns over time.
Traditional muscle fiber categorization identifies muscle fibers by their color, depending on whether myoglobin is present. Type I fibers typically appear red, signaling high levels of myoglobin that enable them to use oxidative metabolism for producing ATP while type II fibers tend to rely more heavily on glycolytic enzymes than Type I ones.
Recent research has identified several genes associated with the predominance of either Type I or II muscle fibers; however, their influence over response to resistance training modalities remains elusive.
Studies published in 2011 discovered a weak correlation between Type II fiber density and number of repetitions performed to fatigue during exercise, specifically leg extensions. Subjects who had more Type 2 muscle fibers were not able to complete as many repetitions than those with more Type 1 muscle fibers.
Frustrating though it may be, this result shouldn't come as a total surprise. Remember that resistance training encompasses more than repetitions completed to failure - peak torque on particular exercises depends on their underlying muscle architecture as well. Furthermore, isometric strength is often better at predicting muscular adaptation than dynamic measures like bench press 1RMs.
Your number of repetitions to failure will determine the type of muscles you build; however, counting them alone won't do. Genetics, age, nutrition and training technique all play a part. Olympic sprinters tend to possess more fast-twitch fibers while marathon runners typically possess a greater percentage of slow-twitch ones.
Most humans possess a mix of slow and fast muscle fibers, roughly 50/50. These muscle types can further be classified as type I and II fibers; with slow-twitch fibers producing greater levels of force at slower shortening velocities (phasic muscles) while fast-twitch fibers creating power at greater shortening velocities generating either type IIa or type IIx fibers (fast shortening velocity fibers).
Studies examining the effect of exercise and training on muscle fiber type distribution have produced varied and sometimes conflicting findings, which may be ascribed to various factors like methods used for identifying fiber types (muscle biopsy) as well as variations between deep to superficial and proximal to distal muscles in terms of distribution of fiber types.
Ghent University Professor Wim Derave's lab (HIIT Science contributor) has discovered a way to estimate muscle fiber type using noninvasive measures of carnosine concentration (1H-MRS). They discovered that lower carnosine z-scores indicated predominately Type I fibers while high ones suggested predominantly Type II ones within the vastus lateralis muscle, suggesting athletes with more Type II fibers might benefit more from high volume overload training sessions; more research will need to be completed before this conclusion can be confirmed.
]]>--
Strength training using different loads, rep ranges and movements is proven to maximize muscle growth while increasing training volume and burning more calories than ever.
Studies suggest that resistance training near failure is not optimal for maximizing muscle gains, particularly when its definition changes over time.
Training to failure challenges your nervous system to recruit larger fast-twitch muscle fibers from within to overcome resistance, leading to strength and hypertrophy gains in muscles. Unfortunately, training to failure requires fatigued muscle fibers undergo an anabolic recovery process in which they must resynthesize energy depleted during each set in order for full anabolic gains to take effect - thus leading to sore muscles after each training session in which you train to failure. This may explain why you feel discomfort after each session in which training to failure takes place!
The goal of one study was to examine whether resistance training (RT) performed until momentary muscular failure (a catchall term for set termination criteria for various definitions of failure in studies) is more beneficial when total volume load is equalized than non-failure RT, and whether proximity-to-failure threshold velocity loss affects muscle hypertrophy.
As such, a systematic literature review and meta-analysis were conducted of studies which explored the effects of resistance training to failure or not on muscle hypertrophy by searching the PubMed, SCOPUS, and SPORTDiscus databases.
19 studies compared RT performed to momentary muscular failure with that not performed to momentary muscular failure, and this meta-analysis demonstrated that performing it to momentary muscular failure did not result in greater muscle hypertrophy than performing it otherwise when their total volume were equalized; however, due to velocity loss thresholds being different and therefore indirectly influencing outcomes of hypertrophy outcomes.
Furthermore, studies included in this meta-analysis varied significantly in terms of training level, body region and type of exercises performed. Due to such diversity it is hard to draw firm conclusions regarding the efficacy of resistance training performed to momentary muscular failure compared with other methods for increasing muscle size and strength.
Weight training has historically been used by elite athletes who compete in sports such as powerlifting, Olympic lifting, bodybuilding and football. Such athletes require high levels of strength and muscularity which can be attained using heavy weights with long rest periods between sets.
Recently, studies have demonstrated that circuit (short rest) resistance training can increase both the content and oxidative capacity of muscle mitochondria - changes which are thought to improve a muscle's resistance to mechanical stress. Furthermore, standard resistance training was found to reverse mitochondrial degeneration associated with age in skeletal muscle.
Resistance training to near failure offers many advantages for muscle fibers of type II muscle types. Mechanical tension must be high enough so they can produce maximum force production during sets; however, high levels of acute neuromuscular fatigue could suppress force production via central and/or peripheral mechanisms in muscles; possibly explaining why resistance training performed to both momentary muscle failure and non-failure produces similar standardised effect sizes for changes in muscle size pre/post intervention.
Other factors can impact the effectiveness of RT to near-failure. These include how the set failure definition is understood, whether a single set or multiple sets are completed and velocity loss during sets. Meta-analytic results showed that RT to near-failure was no more effective than RT performed under moderate (ES = 0.39) or high velocity loss conditions (ES = 0.42).
Studies have also highlighted the significance of frequency when it comes to resistance training sessions. When training a muscle daily, increases in strength and hypertrophy are more dramatic than when done only twice weekly.
As resistance training to near-failure results in considerable muscle damage and systemic fatigue, it is crucial that adequate rest between workouts be provided for recovery and repair to occur as well as increase training intensity levels. Furthermore, taking adequate rest between sessions increases total volume worked completed - essential factors when trying to build muscle mass.
Resistance training (RT) programs involve many variables that can have an effect on its results, including frequency, volume, load, tempo and exercise selection or order. All of these elements could impact hypertrophy growth of muscle mass in your body - making it vitally important to take all variables into consideration when designing your resistance training (RT) plan.
Studies comparing resistance training performed until momentary muscular failure with non-failure RT have generally found no significant differences. However, these results should be taken with caution as current methods used to control set termination during non-failure RT may limit insight into its proximity-to-failure achieved and could inhibit any observed effects on muscle hypertrophy.
Train to muscle failure, and you will likely experience significant neuromuscular fatigue within one set. This may result in reduced ability to do additional reps on subsequent sets - for instance if you do 10 reps to failure during one set, subsequent sets might only allow for 6 or 7 reps before becoming much harder due to central fatigue - the result of overtaxing your nervous system with training to muscular failure that cannot recover quickly enough.
Resistance training to near failure has also been demonstrated to cause extensive muscle damage, prolonging recovery from your workout session. This may lead to reduced anabolic hormone production which reduces muscle growth.
Resistance training to near failure may cause excess metabolic stress and fatigue, interfering with energy expenditure and recovery times. This is especially problematic for competitive athletes who often require higher volumes of training - including more sets and reps - in order to meet strength and performance goals.
Though resistance training to muscular failure initially produces beneficial gains in strength, its long-term consequences are uncertain. The initial increase in strength may have arisen through neural adaptation - when nerves servicing muscles change their firing behaviour to fire more frequently (prompting increased muscle contraction) and recruit additional motor units (the individual nerve cells and associated muscle fibers involved with movement). Over time these firing patterns lead to an increase in strength without necessarily leading to larger muscles sizes.
Resistance training to near failure is a popular exercise technique that has been linked with increased muscle size and strength gains. Research also suggests it may reduce body fat while simultaneously increasing aerobic capacity in healthy individuals; however, there has yet to be conclusive proof of these benefits in everyone - some research even indicates this type of training could even be counterproductive when building muscles or increasing strength levels in certain individuals.
Numerous studies have investigated the effects of resistance training to near failure on strength and hypertrophy, yet their findings vary dramatically. Some results could also be affected by various definitions of set failure or other variables; making comparisons across studies difficult. A meta-analysis sought to improve their reliability by grouping studies according to their definitions of set failure or other potential factors that might alter results.
Those recorded results indicate a modest advantage to resistance training to momentary muscle failure over non-failure training for muscle hypertrophy, although other variables such as volume load and relative load could potentially alter this conclusion.
One explanation for the lack of effect that resistance training to near failure appears to have on muscle hypertrophy may be related to acute neuromuscular fatigue that increases as you approach near failure threshold, suppressing neural drive and excitation-contraction coupling and decreasing force output from muscles. Another potential explanation may include release of high levels of lactate and growth hormone that interfere with protein synthesis.
No matter the purpose, it is essential to keep in mind that resistance training near-failure intensity is extremely taxing on the body and requires plenty of rest between sets to allow recovery. Therefore, individuals should only train to muscle failure on the final set of each resistance training session when working towards specific goals (like increasing muscle size or increasing strength) with this type of hypertrophy training being done sparingly on days that specifically dedicate hypertrophy training sessions.
]]>Both klinefelter syndrome and turner syndrome are chromosomal disorders affecting the X and Y chromosomes. These conditions affect people in different ways and lead to a variety of health problems.
Symptoms of both conditions range from mild to severe, and can have an impact on life expectancy. The majority of individuals with these conditions are healthy, but they can face some challenges later in their lives.
Klinefelter syndrome is a genetic condition that affects boys and men. It is caused by an extra X chromosome. Normally, each person has 23 pairs of chromosomes inside their cells. These chromosomes give people sexual characteristics like breasts and a uterus, and they help to determine their height and body proportions.
When a boy is born with an extra X chromosome, it’s called a “chromosomal nondisjunction.” The extra X chromosome results from a random error during the formation of sperm or eggs, or it can occur after conception (infertility). It is rare for a baby to have this chromosomal defect, but it can happen in about 1 out of every 500-1,000 newborn males.
Most boys and men with this disorder have small testes that don’t produce enough of the hormone testosterone. They also have a low sperm count. This causes delays in puberty and can lead to problems with fertility, gynecomastia, and less facial and body hair growth.
As a result of these symptoms, some men may experience learning difficulties or social challenges. Some also have low self-esteem or depression.
Having this syndrome puts males at a higher risk for developing cancer later in life, especially breast cancer. It can also put them at risk for other health problems, such as type 2 diabetes, varicose veins, and bone density issues.
Treatment for Klinefelter syndrome is usually started in childhood or adolescence. Typically, it involves a trial of testosterone replacement therapy to spur typical body changes. This can be helpful in reducing problems with body proportions and sperm production, but it won’t change the size of the testes or make the male more fertile.
Because the signs and symptoms of this condition are so varied, it’s important to have your doctor look for the cause early. He can do this by looking at a boy’s chromosomes using a blood test called a karyotype. He can also check for the syndrome prenatally by looking at the fluid surrounding the fetus or the tissue in the placenta.
Your doctor will take a detailed medical history from you and your son. He will also perform a physical exam to check his testes and body proportions. He will also ask about any learning or behavior problems. He will then do a chromosomal analysis to check for an extra X chromosome. If the chromosomal analysis shows an extra X chromosome, he’ll make a diagnosis.
Everyone is born with 23 pairs of chromosomes, which are inherited from both parents. These chromosomes include two sex chromosomes identified as X and Y. The X chromosome gives females sexual traits such as breasts and a uterus, while the Y chromosome gives males sexual traits like a penis and testicles.
Males with Klinefelter syndrome have unusually small testes and penis and reduced testosterone production. This causes them to have enlarged breast tissue (Gynecomastia) and a low or absent sperm count, which can lead to fertility problems.
Symptoms vary from one person to another. In mild cases, a person may not need treatment.
Diagnosis is made by a blood test called karyotyping that tests for an extra X chromosome, or a 47 chromosomes instead of 46. Karyotyping can be done in children or adults before they are born, or during pregnancy by looking at the fluid around the foetus (amniocentesis) or by examining the placental tissue of the mother during childbirth (chorionic villus sampling).
A doctor will refer you to an endocrinologist, a specialist who specializes in hormone conditions. The doctor will check your chromosomes and test your testosterone and gonadotrophin levels. They will also look at your bone health and other symptoms. The doctor will recommend treatment, if necessary. It is important to have your chromosomes checked regularly, especially before you have any medical procedures. If you have an extra X chromosome, it is recommended that you start treatment as early as possible, so your symptoms won’t get worse.
Turner syndrome occurs when one of the female baby's X chromosomes is missing or incomplete. This condition is most common in females, though it also can happen to males.
Most people have two sex chromosomes (X and Y). Each chromosome has a certain number of genes that are needed for normal development. The X chromosome is responsible for developing sexual organs, such as the uterus, penis and testicles.
The Y chromosome is responsible for developing the other parts of the body, including the bones. So, it's important that both chromosomes are present.
Some people have a condition called mosaicism, which means that some of their cells contain both X and Y chromosomes. In this case, they might not have symptoms of Turner syndrome, but it's still a good idea to check with your doctor if you have a family history of this disorder.
TS is diagnosed by looking at the baby's body proportions and doing a blood test to see if one of her X chromosomes is missing. The doctor will also do a complete heart evaluation and test for thyroid issues.
A girl with TS usually grows more slowly than other children and will not go through puberty normally. If she gets treatment for the condition early, growth hormone can help her grow to near-normal height.
Girls with TS also have problems with their heart and major blood vessels. Some also have high blood pressure and kidney problems.
Many women with TS also have low levels of the hormone estrogen, which can cause osteoporosis and lead to bone fractures.
They might also have diabetes, and are at higher risk for breast cancer.
Other medical problems that can occur in some people with TS include a heart murmur, narrowing of the aorta and abnormal kidneys. These medical problems can be treated with drugs or surgery.
In general, a child with Turner syndrome will receive medical care from a team that includes their pediatricians and other doctors. They may also work with a pediatric endocrinologist to monitor their health.
Turner syndrome is a genetic disorder that causes girls to be very short (short stature) and female hormones to not be produced properly. It can also lead to brittle bones and infertility.
Testosterone therapy may help reduce some symptoms of the condition. It can also improve muscle and bone growth, promote a deeper voice, and help boys grow facial and body hair.
Treatment of Turner syndrome varies according to the age and health of the person. Treatments are usually started in the child's early teen years.
Estrogen replacement and oestrogen-progesterone therapy are often recommended. Oestrogen is the female sex hormone that is needed for puberty and helps to prevent brittle bones (osteoporosis).
Oestrogen can be given through an injection daily or it can be used in cream form. Alternatively, it can be taken in tablets.
Women with Turner syndrome who were receiving estrogen replacement therapy had higher levels of certain sex hormones than those who did not receive it. These included 17b-estradiol and testosterone.
There was no significant difference in the level of progesterone, androstenedione, pregnenolone, and dihydrotestosterone between the two groups.
The risk of cancer is not higher in people with Turner syndrome than the general population. However, it is important to understand that people with Turner syndrome have a different pattern of cancer occurrence than the general population. The atypical sex chromosome pattern seen in the majority of people with Turner syndrome appears to increase the risk of some types of cancer.
Klinefelter syndrome is a chromosome disorder that affects about 1 in every 500 to 1,000 newborn boys. It occurs when one of a person's X chromosomes is not normal, usually because of an extra X in the mother's egg or father's sperm.
Symptoms of Klinefelter syndrome can be mild, or they may be severe. Some boys with the condition never have any symptoms at all and aren't even diagnosed until they reach puberty or adulthood.
Babies with the syndrome have weak muscles and low strength, which makes it hard for them to sit up, crawl, walk, or speak normally. They also have slow growth and small testes that produce a low amount of the hormone testosterone, which causes problems with sperm production and a boy's sexual development.
Some boys with Klinefelter syndrome are born with a smaller penis and/or undescended testes (cryptorchidism). Other physical characteristics of the condition include flat feet or an unusual fusion of certain bones in the forearms, and difficulties with "gross motor" function, which means the ability to move in all parts of your body.
Children with the syndrome have learning disabilities, and they often have trouble speaking or reading. They may also have difficulty with planning and completing tasks. They may have a poor memory, lack insight into their own thoughts and actions, and have difficulty learning from past mistakes.
Most people with Klinefelter syndrome are healthy, but they do have a slightly higher risk of developing breast cancer or systemic lupus erythematosus, a chronic inflammatory disease. They also have an increased risk of bone fractures and osteoporosis later in life.
Treatment for Klinefelter syndrome includes a variety of medications, including birth control pills, testosterone replacement therapy, and other hormonal medicines to help with fertility. It can also include therapy to address the physical and intellectual symptoms of the disorder.
The most important part of treating a child with Klinefelter syndrome is to ensure that they are getting the right type of care and support. Early intervention, like special education services and therapy, can help children develop their skills and overcome the challenges of their condition.
About 1 in every 2,500 girls is born with Turner syndrome. Often, this is the result of an X chromosomal defect that occurs during cell division early in pregnancy (called mosaic Turner syndrome, also called 45,X mosaicism). In rare cases, an X chromosomal defect may be inherited, meaning the mother or father had it and passed it on to their child.
One of the main symptoms of Turner syndrome is short stature, usually noticeable by age 5. Growth hormone shots, given a few times a week, can help people reach near-normal height.
In addition to short stature, some people with Turner syndrome have a variety of physical problems, including eye problems, scoliosis and drooping eyelids, or swollen hands or feet. They also may have low levels of estrogen, which can put them at risk for osteoporosis and fractures.
Another symptom is an unusually short neck or webbed neck. This type of scoliosis, also known as craniosynostosis, can occur in about 20% of people with Turner syndrome.
The condition can affect a person’s sexual development and learning abilities, too. In some girls with Turner syndrome, their ovaries are small and don’t develop until early adolescence, making it difficult to get pregnant. In others, their ovaries don’t develop at all.
Doctors often make a diagnosis of Turner syndrome by performing a karyotype test, or chromosomal analysis, on a girl’s blood. This type of test can detect extra or missing chromosomes, chromosomal rearrangements or chromosomal breaks.
Other medical tests for Turner syndrome include testing for heart and kidney abnormalities. Depending on what is found, some girls with TS may need surgery to correct these problems.
Getting tested and treated for these diseases is important to prevent further health problems. They can lead to diabetes, high blood pressure and thyroid issues.
Typically, a person with Turner syndrome grows more slowly than other children during childhood and adolescence, resulting in an average adult height of 4 feet, 8 inches (if they get treatment early). They don’t go through puberty or make enough sex hormones to be fertile.
There are two different chromosomes in every human cell: the X chromosome and the Y chromosome. The combination of the X and Y chromosomes in an individual determines their biological sex.
Both conditions occur when a person's sex chromosome is missing or not in the right place. In Klinefelter syndrome, a person has an extra X chromosome (called a chromosome non-disjunction).
It usually causes short stature and other physical problems. It also can cause mental health issues and heart problems.
In men, it can cause weak bones (osteopenia) and enlarged breasts. In women, it can cause infertility and insufficient production of the hormone estrogen.
Other symptoms include abnormally high blood pressure, a low hairline at the back of the neck, and a drooping eyelid. In some children and adults, it can also affect the growth of their fingers.
People with Klinefelter syndrome may have curved pinky fingers (fifth finger clinodactyly), or they might have flat feet, called pes planus. They may also have a radioulnar synostosis in their forearm, where the bones tuck together near the wrist.
In addition, they may have a small penis or testis and have more body hair than usual. Some individuals also have scoliosis, a condition where the spine curves sideways. This can affect the way they walk or ride a bike, and is more common in younger children. They may also have hearing loss, and some will have a small, narrow heart.
]]>-
Aspartic acid is a non-essential amino acid that our bodies make naturally. However, if you want to improve your testosterone levels and body composition, it may be worth considering taking a dietary supplement that contains D-aspartic acid.
This supplement has been shown to increase testosterone levels, which are necessary for muscle growth and energy. It also increases sperm concentration and quality, which are important for fertility.
D-aspartic acid (D-AA) is a naturally occurring amino acid that helps balance hormones in the body. It works in the pituitary gland and testes to regulate luteinizing hormone, growth hormone and testosterone. This means it promotes muscle mass, libido, energy levels and overall health.
Whether you are a young man or an older one, D-AA is a safe way to increase your testosterone levels. It is also a natural aromatase inhibitor, meaning it can help prevent the conversion of testosterone to estrogen. This can prevent estrogen imbalance, which can lead to male boob growth and heightened aggression.
As a supplement, D-AA is usually taken at a dose of about 2,000 to 3,000 mg daily. It can also be stacked with other natural T-boosters, like luteolin.
The exact dose you need depends on your age, health and activity level. However, some studies have shown that healthy men can increase their testosterone levels by up to 50% after taking D-aspartic acid for just a week.
For men who are inactive and have low testosterone, it can also boost their levels of this hormone. This is beneficial for a variety of reasons, including improved exercise performance and a higher quality of sleep.
In fact, a study of resistance-training athletes showed that d-aspartic acid increased their testosterone by more than 50%. This is because testosterone is needed for muscle growth and boosting your workout endurance.
Moreover, d-aspartic acid can also raise your sperm count and movement, which is useful if you are trying to conceive. A recent study found that men who took D-aspartic acid had a 2-fold increase in sperm concentration and a 1.86-fold increase in sperm motility, making them more likely to get pregnant.
D-aspartic acid is also able to stimulate the release of luteinizing hormone, which encourages the development of an egg in a woman’s ovaries during her menstrual cycle and increases sperm production in men. It also increases the amount of red blood cells in the body, which can improve your workout performance and recovery.
D-aspartic acid has been shown to increase testosterone levels in both healthy and overweight men. Regardless of your health status, it’s important to talk to your doctor before starting any new supplement regimen.
A common dietary supplement used by bodybuilders is d aspartic acid, a non-essential amino acid. It is also a popular testosterone booster.
Aspartic acid occurs naturally in the human body, and it is a key ingredient in proteins. It is also responsible for the synthesis of many important hormones, including luteinizing hormone (LH), which plays an essential role in menstrual cycle regulation and sperm production.
Although the exact function of d aspartic acid is unclear, it is known to increase testosterone levels in both healthy and overweight men. Testosterone is responsible for muscle growth and recovery from exercise. It can also enhance energy, boost mood, and improve sexual performance.
D-aspartic acid works by stimulating the release of luteinizing hormone, which increases testosterone in the pituitary gland and the testes. This is especially beneficial for men who are trying to increase their sperm count, as a high sperm count is a strong indicator of successful fertility.
In addition to boosting testosterone, D-aspartic acid can also help to increase muscle mass. A study found that taking d aspartic acid with a weight-training program increased muscle mass and strength by a small margin, but this improvement did not occur when d aspartic acid was taken alone.
Taking d aspartic acid can improve muscle recovery by increasing the rate of cellular repair. It can also reduce muscle fatigue by improving the speed at which your body heals itself after workouts.
It can also be a useful supplement to use when you are recovering from surgery. It can increase blood flow to the muscles and prevent lactic acid buildup that can cause muscle pain.
One of the best parts about d aspartic acid is that it is a safe supplement to take. It can be taken in a range of doses, with most supplements containing 2.5-3 grams of the amino acid per day. However, it is always a good idea to consult with your doctor before taking any type of supplements.
Another way that d aspartic acid can increase muscle mass is by promoting growth hormone secretion. It is a key player in the hypothalamic-pituitary-gonadal (HPG) axis, which is a system of communication between the brain and the testes. It can influence the release of GnRH, a hormone that increases testosterone production in the testes, and LH, which encourages sperm production in men.
D-aspartic acid enhances energy levels in a number of ways. It also has a number of other benefits, including boosting testosterone levels and helping men with fertility issues get pregnant.
Aspartic acid is a building block amino acid that is found naturally in foods and dietary supplements. Its main purpose in the body is to promote muscle growth and increase energy levels. However, it can also help to regulate your hormones and support a healthy lifestyle.
Another key role of aspartic acid is to stimulate steroidogenesis in the testes. This is the process by which the body produces testosterone and luteinizing hormone (LH), which are two of the most important male hormones.
This is a very important function for anyone with a hormonal imbalance or who has been diagnosed with low testosterone. Boosting your testosterone level can have many positive effects on your life, including increased muscle mass and improved exercise endurance.
Several studies have found that d aspartic acid increases testosterone levels, especially in healthy men. Some of these studies even showed that the supplement was effective in keeping testosterone levels high after people stopped taking it.
These studies also revealed that d aspartic acid can improve the quality of your sperm, which can lead to greater fertility in men with reproductive problems. A study involving 30 men with reduced sperm movement and count found that d aspartic acid significantly increased their sperm counts and motility.
In this study, men were given six grams of d aspartic acid per day for three months. They were followed closely to see if their testosterone levels would increase, and they were asked to perform resistance training exercises.
The results of this study were promising. They found that participants who took d aspartic acid experienced significantly higher testosterone levels than those who were given placebos.
D aspartic acid is an amino acid that is naturally found in the human body and is used to synthesize proteins and regulate a number of hormones. It is also a vital component of the brain and is involved in several processes, including memory formation. It also helps to form erythrocyte membranes in the blood.
D-aspartic acid is a dietary supplement that increases the level of testosterone and other sex hormones. It also improves sperm quality and performance, which can help increase your partner's chances of getting pregnant.
Taking a dose of 3000 mg of d aspartic acid for 12 days can increase testosterone levels by about 25%. In some cases, it can also increase sperm count by up to 50%.
Testosterone is a vital hormone for men's fertility, as it helps to regulate the development of a fully functional sperm. It also allows for proper attachment to the egg in the fallopian tube.
Vitamin D is another important nutrient that improves sperm health. It can help increase sperm count, and it can help protect sperm DNA from oxidative damage. Moreover, it can reduce stress and promote relaxation.
Other nutrients that can improve sperm health include selenium, folic acid, and zinc. You can get your daily recommended dose of these nutrients through a balanced diet, but you may want to consider supplementing to ensure you're getting the optimal amount.
Selenium supplements have long been known for improving sperm count, motility, and morphology. In addition, it's also been shown to lower oxidative stress.
In a study of infertile men, those who took 50 micrograms of selenium every day for three months had an improved sperm count, and their sperm motility was significantly better. They also experienced a significant decrease in the level of MDA, a marker of oxidative stress.
Zinc supplements can also increase sperm quality and number by increasing testosterone. One study found that taking 3,000 IU of vitamin D every day for a year increased testosterone by 25 percent.
Folic acid can also improve sperm quality and increase sperm count. It can be taken as a supplement or in conjunction with other herbs, such as fenugreek and tribulus terrestris.
Tribulus terrestris is an herb that has been used as a sexual stimulant for centuries, and it may also be an effective male fertility supplement. A review of seven different clinical studies found that tribulus terrestris improves sperm quality and enhances the effects of testosterone.
D-Aspartic Acid (DAA) has been linked to a number of health benefits, and its effects on testosterone levels are particularly significant. This is because the hormone plays a crucial role in increasing muscle growth and supporting faster recovery after exercise, as well as improving libido and enhancing quality of life.
It is also useful for those with low testosterone levels, and even for those who suffer from a hormonal condition such as an underactive thyroid gland or menopause. DAA can improve the production of luteinizing hormone (LH), which in turn stimulates testosterone production.
One study found that a daily dose of 3.12 grams of D-Aspartic Acid for 12 days increased male volunteers’ free testosterone levels from 4.5 to 6.4 ng/mL, and their LH levels rose from 4.2 to 5.6 mIU/mL. When the study participants stopped taking D-Aspartic Acid, their testosterone levels quickly declined by 10%.
While a high dose of DAA, such as 6,000 mg per day, may provide temporary boosts in testosterone, these boosts are not long-lasting and can actually cause negative effects on the body. For that reason, it is better to use a more moderate dosage, such as 300 mg of D-Aspartic Acid Calcium Chelate (D-AA-CC) from Testo Lab Pro, which has a higher potency and offers a more effective and safer way to support your testosterone levels.
]]>-
Iron plays a vital role in oxygen transport to the body's muscles and organs. It's also essential for brain function and the immune system.
Low iron levels can lead to a variety of symptoms. They include fatigue, chronic muscle pain, reduced stamina, irritability and decreased appetite.
You might have symptoms of an iron deficiency if you don't eat enough foods that contain iron, your body can't properly absorb iron (such as in celiac disease), or you lose iron through your blood (such as from an injury, heavy menstrual periods, or bleeding inside your intestines). Women who are pregnant or breast-feeding also need extra iron to help their growing baby.
A doctor can tell if you have an iron deficiency by checking your iron level and other tests. Your doctor might order blood tests to check your hemoglobin levels and other blood counts, like your platelet count.
Hemoglobin is a protein that carries oxygen throughout your body, so low hemoglobin levels can cause you to feel tired or listless. In extreme cases, you might have shortness of breath because the fewer red blood cells in your blood mean less oxygen is being carried.
Your doctor may order a bone marrow aspiration or biopsy to look for a lack of iron in your marrow. The procedure involves taking a small amount of fluid or solid bone marrow tissue to examine for the number and size of blood cells and abnormal blood cells.
Depending on the cause of your iron deficiency, your doctor may recommend taking oral supplements or a multivitamin containing iron. These can help you create an iron "store" and restore your iron levels. However, it is essential to find out the underlying cause of your iron deficiency before you take any treatment so that your body can heal itself.
Women athletes are often at higher risk of iron deficiency and anemia than non-athletes. This is mainly because of the monthly loss of blood during menstruation and heightened exercise-induced iron losses.
Iron is an essential nutrient and is needed to transport oxygen in the body. It is also important for muscle function and energy production, particularly during intense physical activity such as athletics. Without enough iron, the body cannot produce and use red blood cells or deliver oxygen to the muscles effectively.
The human body has a limited capacity to store iron, so it needs to get it from the diet. The main sources of dietary iron are found in heme (from animal meats and seafood) and non-heme (from plants).
Heme iron is more easily absorbed than non-heme. This is why consuming foods rich in heme iron such as meat, poultry and fish will help improve iron levels. Other sources of heme iron include fortified cereals and dark green leafy vegetables, such as spinach, broccoli and kale.
Athletes are at greater risk of iron deficiency because they require more oxygen during training and competition, which requires a larger number of red blood cells. Those with lower iron levels may feel more fatigued and unable to train at their peak level.
Female athletes can increase their iron intake by modifying their diets and improving meal composition to optimize the absorption of iron. They should aim to consume a wide variety of foods to ensure they are getting the right balance of protein, carbohydrate and iron from their diets.
They should also avoid eating food that inhibits iron absorption such as tea, coffee and chocolate. They should also try to eat foods that are high in vitamin C, such as citrus fruits and strawberries, which help the absorption of iron.
These dietary modifications can be implemented by the athlete themselves in conjunction with their nutritionist.
Alternatively, an athlete can take oral iron supplements to increase their iron intake and/or to maintain their iron status.
Athletes should be aware of the symptoms of an iron deficiency and be sure to get regular testing and treatment. They should also be sure to eat a nutritious diet, especially before and during exercise to boost their iron levels.
Plant foods contain iron in a form that is less bioavailable than iron from meat or fish, so it is important to ensure you consume enough to meet your needs. High fiber foods like bran can inhibit iron absorption, and certain plant chemicals, called phytates, can also inhibit it.
Athletes should make sure they are getting enough iron through their diets and take a supplement to improve iron absorption if needed. Another important mineral for athletes is zinc, which is also found in plants and is vital for growth, protein synthesis, enzymatic reactions, and healing wounds.
In addition to iron, vegan athletes may need to take a multivitamin to get all the nutrients they need for optimal athletic performance. They should also consider taking iodized salt, which is necessary for healthy thyroid function. Creatine, an amino acid that is commonly used to improve performance, and taurine are other supplements that vegan athletes can take.
During high-altitude training or living, athletes stimulate erythropoiesis, which results in the production of red blood cells (RBCs) and hemoglobin (Hb), the protein that transports oxygen from the lungs to the rest of the body. As a result, athletes need more iron to support the increased production of these essential components.
Athletes may be susceptible to an iron deficiency, which can lead to fatigue, shortness of breath, and impaired recovery from training or exercise. Ideally, athletes should be tested before any altitude training to determine their current iron status.
When a deficiency is diagnosed, the athlete should start taking an iron supplement. A physician will recommend the appropriate iron dosage based on their assessment of ferritin and other iron markers. It is important to remember that an increase in the dosage of an iron supplement can have negative health effects, so it’s always best to start with a small amount and gradually build up to a higher dosage as needed.
One possible reason for a deficiency is that an athlete’s blood volume may be decreased, which can make it more difficult to take in enough iron through the diet alone. Hence, athletes who are planning to train at high altitudes should plan to increase their intake of iron and drink lots of water to help replenish the lost fluids from their body.
It is also important to consume a sufficient amount of carbohydrates during an altitude training camp as this will help fuel the increased production of haemoglobin. It is estimated that a trained endurance athlete can gain up to 10% of their normal haemoglobin mass during a 3-week altitude training session.
In addition, athletes should avoid any iron-containing foods and drinks during their training at high altitudes as these can contain toxic levels of heme iron, which can cause a number of health problems. For example, excessive amounts of heme iron can impair the liver’s ability to metabolize iron, which can have long-term consequences for an athlete’s health and performance.
Lastly, it is recommended that an athlete consume ample antioxidant-rich foods during their altitude training as they can reduce oxidative stress. This is especially true at low-moderate altitudes, where oxidative stress is more prevalent.
There is not much research on the impact of nutrition and/or supplements on optimizing altitude adaptations to low-moderate altitudes in elite athletes. In contrast, the nutritional impacts of mountaineering training at altitudes above 3000 m have been extensively studied. These studies have provided a detailed description of the changes in energy, carbohydrate and fluid utilization, as well as specific nutrient requirements.
Despite the considerable evidence highlighting the need for enhanced iron consumption during altitude training, there are no clear guidelines as to the most effective dose of iron that can optimize an athlete’s HBmass response to hypoxic training.
Soccer players play a sport that involves a lot of fast movement, and they need to be strong and powerful. These athletes also need to be able to perform well in a variety of different positions, and they need to know how to work with their teammates to win games.
They must also be able to maintain control and focus in a stressful situation, as well as have stamina while playing a long game or tournament. These skills and more are vital to being a successful soccer player, and they can be developed and improved over time.
Athletes who are involved in endurance sports are at a higher risk of iron deficiency. This is because the increase in plasma volume during endurance training can dilute red blood cells, making hemoglobin and hematocrit appear low on test results.
However, athletes who are not involved in endurance sports can still be at risk of iron deficiency. These athletes should have their iron levels tested before they begin a new season or a few weeks into a training program.
They should also consume a healthy diet rich in protein, carbohydrate, and fat to support their athletic performance. They should aim to eat between 1.2 and 1.7 grams of protein per kilogram of body weight daily, and they should be sure to eat enough carbohydrates to fuel their workouts. They should also drink a sufficient amount of water to stay hydrated during their training sessions and competitions.
Athletes who play aerobic sports (such as tennis, rowing, handball and some swimming and track and field events) are at the highest risk for iron deficiency. The main reason for this is that they are more likely to exhaust iron stores in a shorter period of time when performing these sports than athletes who do not.
Symptoms of iron deficiency include fatigue, weakness, dizziness, and lightheadedness when exercising. The condition can also cause headaches and mood deterioration.
Iron deficiency can be detected through blood tests examining hemoglobin and serum ferritin. Having low levels of either one of these is considered an indication that iron is depleted in the body, and that you need to get more iron into your diet.
In this case, you should consult a doctor or an accredited sports dietitian to develop an appropriate iron supplement plan. You can also eat foods rich in iron such as a lean cut of beef or pork three or four times a week. In addition, make sure to eat vitamin C-rich foods with your iron-rich meals to enhance absorption.
Athletes are at a higher risk for iron deficiency than non-athletes because they lose so much iron through sweat, urine, and gastrointestinal tract bleeding (for example, runners often have blood in their stool after races). Female athletes are also at a greater risk because they menstruate and can use up their iron reserves.
In addition, athletes may not get enough iron if they have certain chronic medical conditions or bone marrow disorders. Additionally, older adults may have low iron levels because of age-related iron deficiency.
The condition can progress to anemia if it isn't addressed. This condition can be a serious concern for athletes because it decreases aerobic capacity and causes loss of energy.
When an athlete is diagnosed with iron deficiency, he or she should be treated with supplemental iron to replete his or her iron stores. Taking iron supplements along with a healthy, balanced diet can restore hematocrit and hemoglobin within a few weeks. However, it can take up to 12 months for a fully repleted iron store to be achieved.
Athletes who experience symptoms of iron deficiency should be referred to their physician for a complete blood count (CBC). The lab will evaluate hemoglobin, hematocrit, and ferritin. They will also look for other signs and symptoms of iron deficiency, including fatigue that worsens with exercise.
Iron is an important mineral that plays a key role in the transport of oxygen throughout the body. It is also important for energy metabolism and acid-base balance.
People can develop iron deficiency because they don't get enough iron from food or they have conditions that make it hard for their bodies to absorb it. Gender, age, lifestyle, family history and two inherited diseases called hemophilia and von Willebrand disease are all factors that may increase an athlete's risk for developing iron deficiency.
Female athletes are at particular risk for developing iron deficiency because they lose blood every month during menstruation, which reduces their overall intake of dietary iron. They should take extra care to ensure they have sufficient dietary iron, especially if they are following a vegetarian diet or eating low-protein foods.
Athletes who are at risk for iron deficiency should consult with their doctor about getting blood tested to determine if they have an iron deficiency or not. If the test reveals that they do, they should be given a supplement that will provide them with adequate levels of iron.
Iron deficiency can go undetected for a long time because symptoms usually appear only when hemoglobin is low, which is at a certain stage of the condition called early functional iron deficiency without anemia. At this point, an athlete has less capacity to deliver oxygen to the muscles and performance suffers.
During exercise, the body uses iron to make red blood cells. Without enough iron, it may not be able to transport oxygen to the muscles, causing fatigue and decreased performance.
There are several factors that can contribute to an athlete’s risk for iron deficiency or anemia. These include age, gender, dietary habits and training level.
One of the most important aspects of a healthy diet is getting sufficient iron from foods that are high in vitamin C, as this can help your body absorb non-heme iron more effectively. Other good sources of iron are organic chicken, fish, eggs, beans, vegetables, and whole grains.
The symptoms of iron deficiency can be difficult to diagnose, so it’s important to get a blood test done. A doctor can check for low iron levels and also check for other health problems that might be related to a lack of iron.
Female athletes, especially those who bleed heavily during menstruation, are at the highest risk for iron deficiency or anemia. This is due to the fact that they usually consume less iron overall than male athletes do.
Athletes who have increased their iron intake or are starting to train harder should be tested for iron deficiency. They should also be monitored for signs of iron deficiency, such as increased fatigue and decreased performance. They should also be told to avoid eating foods that reduce the absorption of iron, such as tea and coffee, as well as phytates found in certain grain products.
In addition to consuming plenty of fruits, vegetables, whole grains, and lean proteins, athletes should meet their daily recommended intakes for vitamins, minerals, and micronutrients. A diet rich in these nutrients can improve performance, prevent injury, and support overall health.
A well-balanced diet can provide athletes with the carbohydrates they need to fuel intense training and competition. Good sources of carbohydrates include whole grains, legumes, and fruit.
A high-protein diet is essential for athletes, as it helps repair and build muscle tissue. Protein-rich foods include lean meats, fish, eggs, and dairy products.
Athletes should eat enough healthy fats to support their energy needs and keep their blood sugar levels stable. Good sources of healthy fats include nuts, seeds, avocado, and fatty fish.
In addition to a balanced diet, athletes should drink plenty of water throughout the day and during exercise. This is important because dehydration can lead to decreased cognitive function and impaired athletic performance. All people should drink at least 8-10 cups of fluid per day. They should also drink additional fluids during exercise to replace the fluid they lose through sweat. You can calculate this through your sweat rate.
Athletes - especially females, adolescents, vegetarians and those with poor eating habits or following an energy restricted diet - are at a higher risk for iron deficiency. This is due to the body's ability to absorb dietary iron at lower levels than in non-athletes.
Dietary Iron Intake: Athletes need a high intake of dietary iron to replenish their bodies' stores and meet their oxygen needs. This includes heme (animal) and non-heme (plant) iron from foods such as lean meat, poultry, fish, wholegrains and fortified cereals.
Hemoglobin and Oxygen Transport: Without adequate amounts of iron, your blood may not carry sufficient oxygen to the muscle cells. This can affect your training, endurance and recovery.
Athletes experiencing any symptoms of low blood iron should seek immediate medical attention. These include fatigue and a reduced ability to perform tasks.
Women who experience heavy menstrual bleeding are also at a greater risk for iron deficiency. This may be because the body's ability to absorb dietary sources of iron is lower in women.
Hematuria, or blood loss through the urine, is also common in athletes as well as gastrointestinal bleeding which can lead to low iron levels and iron deficiency anemia.
Fortunately, iron deficiencies can be resolved with simple dietary modifications and by taking iron supplements. These can be administered orally and in liquid forms. It's important to consult with a sports dietitian to determine the best method for you.
]]>--
Testosterone is a hormone that affects a wide variety of human functions including mood, sex drive and cognitive function. It also controls bone and muscle mass, fat storage and red blood cell production.
Scientists are learning how testosterone affects different parts of the brain. One area of interest is the prefrontal cortex. This is where executive function comes from and testosterone has a significant impact on this part of the brain.
Testosterone is a hormone made mainly in the testes (part of the male reproductive system), but it can also be produced in the laboratory. It helps develop and maintain male sex characteristics, such as facial hair, deep voice, and muscle growth.
A new study shows that testosterone can affect the brain in a number of ways. For example, it may increase the amount of synaptic plasticity in the hippocampus. This means that it can improve memory and learning.
Researchers used a male mouse model to look at how testosterone affects the brain. They found that testosterone can help to regulate the hippocampus and other regions of the brain that help with learning and memory.
These findings may have implications for people who have low testosterone levels, as it has been linked to an increased risk of Alzheimer's disease in men. In addition, testosterone can help to decrease the amount of harmful chemicals that build up in the brain, such as beta-carotene.
One way that testosterone affects the brain is by increasing the number of dendritic spines in the hippocampus. This is done by making the synapse more dense, which increases connections between neurons.
It can also make the synapse stronger, which makes it harder for the brain to break down a connection. This helps keep the brain healthy and working correctly.
Another way that testosterone affects the brain is by promoting neurogenesis. This means that it can encourage the growth of new nerve cells in the brain.
This is especially important for the hippocampus, as it can be a great place to study how brain tissue changes as we age. In fact, it is one of the most popular research tools in neuroscience today.
Testosterone is a hormone that plays a key role in your brain's development and maintenance. It also ensures that your body produces red blood cells, enhances libido and keeps your muscles strong during and after puberty.
It can also help with cognitive issues such as memory loss, poor concentration, and mental fatigue. Research has shown that men who have low testosterone levels tend to experience a decline in their memory.
When you have low testosterone, your brain can feel hazy and unclear. This could cause you to forget details and not be able to focus on your work or studies.
The way that testosterone affects the brain is complex and involves many factors, including metabolites and sex differences. Some sex differences have been studied extensively in relation to spatial abilities and memory, while others are less well known (Lewin et al., 2001).
As a general rule, males outperform females in spatial memory tasks. It's thought that testosterone helps to maintain the spatial memories of young males, and can even restore them in older men.
Testosterone levels in the body start to drop as you age. This is often referred to as the male menopause or "andropause."
One study found that men with low testosterone had worse performance on tests of verbal memory and executive function than healthy people. Several clinical trials have also found that testosterone can improve memory in men with low levels of the hormone, but these results are still not consistent across trials.
The doses of testosterone used in these experiments were not always the same, which may explain why different results have been found. In some instances, high and low doses were shown to have different effects on memory, although the effect was curvilinear within sex. It also may be that the effects of testosterone are dependent on the type of memory test being performed and the underlying stress level.
Testosterone is a steroid made mostly in the testes (part of the male reproductive system). It affects many aspects of a man's health, including sex drive, muscle growth, sexual appetite, and bone and muscle mass. It also helps you manage pain, sleep well, and have healthy red blood cells.
The testosterone may have a number of benefits, such as increasing synaptic plasticity in the brain and enhancing cognitive abilities. It is also a strong antioxidant and plays a role in regulating stress levels.
It has also been shown to be a useful tool in fighting age-related memory loss and Alzheimer's disease. In a small study, men and women who took testosterone for 6 months showed improvements in verbal recall.
There are several ways to take testosterone, including injections, gels, and pellets. The most effective is a topical gel that you put on your skin. It is applied every morning and should be massaged into your skin before slathering on some moisturizer to keep it from drying out.
The best way to get your hormones working for you is to consult a doctor. A doctor can do a simple blood test to check your levels and discuss your treatment options.
Testosterone is a hormone that is made mainly in the testes. It is important for maintaining male sex characteristics and developing muscle growth. It is also used to treat certain medical conditions.
The hormone is able to influence many different areas of the brain. For instance, it can increase learning and memory. It can also help control your mood.
In addition to affecting the way you think and learn, testosterone can affect how you make decisions. For example, it has been shown to inhibit "prefrontal" brain activity -- the area that's responsible for making decisions.
This was found in a new study. Researchers compared testosterone-fueled men to a placebo group. In the experiment, participants were given a simple mathematical problem. They were asked to quickly add two sets of numbers. The correct answer was 47, but the testosterone-fueled group tended to give the incorrect answer of 24.
Professor Gideon Nave, who is a marketing professor at Wharton and co-author of the study, said:
The results from this study show that testosterone can affect our ability to catch when we're making an incorrect decision. We can't really explain this in terms of hormones, but it does show that testosterone can have an impact on the way you think and make decisions.
Another area where testosterone has an impact is spatial abilities. Studies have shown that testosterone can affect how well you move in the Morris water maze and other similar tests. This is because it can change how you think about the environment around you.
The hormone testosterone is involved in a number of important body functions, including regulating the male reproductive system, sex drive and muscle growth. It is also responsible for "manly" characteristics, such as facial hair, deep voice and testes and penis growth.
Mood is another area where testosterone affects the brain. Its effects on the brain can be subtle or dramatic, depending on the level of hormone you're taking and your physiology.
While it's easy to see how testosterone changes your physical appearance, the hormone's impact on your mood is much harder to detect. You may feel irritable or angry when your levels are too high, and you might be depressed or have low energy when they're too low.
Although it's not clear why testosterone causes these mood changes, researchers have linked them to depression and anxiety (5). And as we mentioned earlier, your sex drive is affected when you're not getting enough testosterone.
Your feelings of happiness are also likely to change if your testosterone levels drop too low. When you're feeling low, you might start to feel a lot of frustration that you haven't felt before.
However, it's important to remember that these feelings will only be temporary and they won't change your overall personality. They're just another part of the transition you're going through as you adjust to Low T.
As you learn to live with these emotions, you'll find that they can lead to new ways of seeing yourself. You'll realize that you can be very frustrated without acting on it, but that same emotion can also inspire you to stand up for yourself and be assertive. These new feelings might not always be easy to deal with, but they're worth it in the end.
Stress is a very common problem that affects both men and women. It causes many health problems, including fatigue, loss of motivation and exercise, weight gain, and chronic high blood pressure and depression. It also changes bowel habits and makes you more likely to get colds and flu. Testosterone helps to reduce stress.
Testosterone is a hormone that is made by the gonads (in the testes and ovaries) in men, and the adrenal glands in women. It is important for healthy body function, such as growth during puberty and muscle mass in adults.
As we age, testosterone levels in men decline naturally and can be influenced by medical treatments. Exogenous testosterone, or a hormone produced in a lab, can be prescribed to treat hypogonadism and to promote physical health.
The effects of testosterone on the brain are not completely understood. However, it has been found to increase activity in areas of the brain that are sensitive to threatening stimuli, such as the amygdala.
These increases are triggered by the release of cortisol from the adrenal glands. As we have discussed, cortisol is a stress hormone that stimulates the body to respond to danger. This can be helpful in the short term, but in the long run, it can lead to serious health complications.
One of the most significant ways testosterone reduces stress is by increasing a person’s ability to cope with their emotions. It can also help to prevent depression, and reduce feelings of anxiety and irritability.
Similarly, it can help a person to focus on the task at hand. In a study of more than 600 elderly Dutch men, researchers found that those who had low testosterone levels were more likely to be depressed.
In another study, a group of people who had low testosterone were more likely to withdraw from social interactions. These feelings of isolation can lead to more stress and other mental health issues.
In addition to these psychological and social mechanisms, testosterone is known to be a neurotransmitter that has direct effects on the brain. It can also influence the balance of excitatory and inhibitory neurotransmitters.
The body naturally produces testosterone as a male sex hormone, but it also can be produced in large quantities by people with certain medical conditions. It helps to control a number of things, including mood, libido and sexual function.
During development, the brain's hypothalamus instructs the pituitary gland to produce testosterone. The pituitary gland then sends the hormone to the testes.
In men, testosterone is a key hormone in sexual development and is also important in bone and muscle growth. It also affects red blood cell production.
Some men have low testosterone levels that cause them to have trouble focusing, remembering or thinking clearly. This condition is called Testosterone Deficiency (TD).
If you have Low-T, your doctor may prescribe intranasal gel or pellets to increase your testosterone levels. Intranasal testosterone comes in a gel that you pump into each nostril, as directed. Pellets dissolve slowly and release over 3-6 months, depending on how many pellets are used.
Cognitive issues — including memory, attention and verbal fluency – are common in men with low testosterone levels. Studies show that men with Low-T are less likely to perform on a cognitive test that asks them to remember the answers to three questions.
Testosterone binds to specific receptors in the brain, which help to activate the brain's "wiring" to control a variety of functions. It can also increase the volume of certain areas of the brain. These changes are measured using quantitative magnetic resonance imaging.
]]>--
A new study has found that men in committed relationships have lower testosterone levels than those in non-committed relationships. In addition, the men who cheated reported that they considered cheating on their partners.
The study's author, psychologist Steve Gangestad of the University of New Mexico, says that elevated testosterone levels help men attract mates by increasing aggressiveness and confidence. The study is published in the Journal of Personality and Social Psychology.
The role of testosterone in sexual desire has long been believed. The hormone is considered a manly chemical that gives men virility and a high sex drive.
A 2012 study looked at the effects of testosterone on sexual desire and whether there are any differences between males and females.
The research found that testosterone influenced solitary desire with masturbation having an impact. Whereas having an interest in sex with another person was negatively influenced by testosterone.
On the whole men had a higher sexual desire than women, but again this was modulated by masturbation frequency rather than testosterone alone.
Research has shown that men with naturally high levels of testosterone are more attracted to women with feminine-looking faces, as well as those who are smaller in size and have big eyes. But it seems that men with low testosterone are more attracted to other masculine-looking women.
A study was carried out by a team of researchers from Oxford University and Northumbria University in the UK. The participants were 600 men and women who completed questionnaires about their sexual behaviour.
Results showed that people with longer ring fingers were more likely to be promiscuous than those whose finger lengths were about equal. The researchers attributed this to the increased amount of testosterone people were exposed to in their wombs.
In men, testosterone is primarily made in the testicles but also in the adrenal glands. It affects fertility, bones and muscles.
Cheating on your partner is a big no-no, but you may feel more tempted to cheat when you have high testosterone levels. Here's why:
Typically, when your stress level is high and you're feeling a powerful urge to take an unethical action, your testosterone levels will be elevated along with your cortisol (the stress hormone). This means that you'll want to lie or do something else to ease your emotions.
But in a new study, researchers have found that cheaters actually experience lower cortisol after they commit an act of dishonesty. They tested a group of exam-takers who had been given a gel that had testosterone in it, and another group who didn't have any of the hormone at all.
They then asked the subjects to complete a series of math problems. The participants with the testosterone-filled gel scored higher on their tests than those who had no of the hormone.
In a follow-up study, the same team measured the testosterone levels of the same participants and then compared them with their cortisol levels. The results showed that men with a high level of both hormones lied more often than those who had just one or the other.
The reason for this is that testosterone can boost the brain's reward center, making it seem like a good idea to do something unethical, said Josephs. It's similar to how a high-calorie meal can make you crave junk food.
Men who have higher levels of testosterone tend to be more likely to cheat on their partners, a new study finds. They are also more likely to have had multiple lovers in the past and to engage in sex with other people.
A team of researcher's looked at data from 4,346 adults and found that those with higher levels of testosterone were likelier to have more than one lover in the last five years - and to have had same-sex relationships - as well as to have masturbated more recently. The results were based on data from mass spectrometry and questionnaires that participants completed.
The research suggests that there's a link between testosterone levels and sexual behavior in men, but it's not clear how. "The link is not direct, and it appears to be related to a more competitive attitude toward members of the same sex (intrasexual competition). This competitiveness may predict mate retention behaviors," the study's lead author, Steven Arnocky.
The team's findings suggest that identifying the specific stage of a relationship is key to understanding how testosterone levels change over time. Specifically, it found that levels of the hormone tend to remain at'single-man' levels until couples have been dating for more than a year.
Testosterone is a male sex hormone, but women also produce small amounts of testosterone in their ovaries and adrenal glands. This hormone works with estrogen to promote growth and maintenance of reproductive tissues, bone mass, and human behaviors.
In men, testosterone is necessary for erection, sexual drive, and muscle strength, and helps control weight and body fat. However, too much of it can lead to a number of health issues including weakened bones, muscles, and sex drive.
There's a lot of talk about testosterone-driven bad behavior, but research is also showing that it has other important roles in a man's health and well-being. For instance, testosterone can help a man build muscle and build his confidence in order to attract a mate.
Despite this, high levels of testosterone have been linked to increased sexual activity, infidelity and marital conflict. However, a new study of rural Senegalese villagers shows that when men become fathers, their bodies pump out less of the sex hormone.
A group of researchers studied testosterone levels in saliva samples from over 4,000 adults. They discovered that men with high levels of testosterone were more likely to have had more than one lover in the last five years and to have had recent sex. They also reported more frequent masturbation and were more likely to be in a same-sex relationship.
In women, however, the hormone was less of a factor in their behaviour. While they were more likely to be in a same-sex partner, their testosterone was not significantly higher.
Rather, the study found that men with higher testosterone levels were more likely to want to hook up with women who were more likely to cheat.
Despite the results of this research, it's important to remember that these findings are preliminary. Ultimately, the researchers want to replicate these findings with larger samples of people.
]]>--
Athletes and bodybuilders use anabolic steroids to increase their strength, muscle size and overall performance. They can also help people who have certain medical conditions.
Steroids increase the levels of testosterone in your body, which can boost athletic performance. However, they can also cause harmful side effects. These include increased hair, a deepening voice and a change in the way you menstruate.
Anabolic steroids are drugs that mimic the effects of male sex hormones, such as testosterone. They have a number of health risks and side effects, and they should not be used by women.
Anabolic steroids may also cause sexual dysfunction or cancer. They can also cause heart problems, high blood pressure and clotting disorders. Some steroid users also experience physical changes in their bodies, such as weight gain and hair growth. They can also develop a number of other health problems, including high cholesterol, low blood sugar levels, and problems with their liver, kidneys or pancreas.
It’s not safe for young girls to take anabolic steroids, and it is important that parents discuss these concerns with their daughters. They should know that these drugs can have serious negative health effects, and they should be aware of the dangers of obtaining them from an online provider or without a doctor’s prescription.
In addition to the physical health risks, anabolic steroids can have psychological side effects. Some people who take these drugs develop delusions, paranoia and extreme feelings of mistrust or fear. They may also become overly aggressive or combative.
These behaviors are called “'roid rage.” They can lead to trouble with the law, and they can also be harmful to other people. Those who use steroids are also more likely to try suicide than those who don’t take them.
Anabolic steroids are not legal in many countries, including the United States. They are classified as Schedule III Controlled Substances by the Drug Enforcement Administration (DEA).
They are synthetic (man-made) versions of testosterone, a male sex hormone that is important for developing and maintaining the masculine traits that men develop during puberty. Testosterone helps build muscle and increases male sex characteristics, such as deep voice and facial hair.
People use anabolic steroids for many reasons - including to improve athletic performance, build lean body mass, reduce fat and speed recovery from injury. But the risks of long-term use outweigh the benefits of these drugs, and it's illegal to take them without a doctor's prescription.
Steroids can have serious side effects, especially if they are taken in large doses for a long time or under the influence of other drugs. For example, they can cause high blood pressure and heart disease; liver damage and cancers; stroke and blood clots; and severe psychological problems such as mania or depression.
Some people who misuse anabolic steroids become addicted, or feel the need to keep taking them even when they know they're doing harm in fear of losing their hard won gains.
There are some legitimate medical uses for steroids, such as to treat low testosterone levels in men with a condition known as male hypogonadism. They are also used to stimulate muscle growth in some patients with certain types of cancer or acquired immunodeficiency syndrome, or AIDS.
But there are also some people who abuse steroids, such as athletes and bodybuilders. These people take large amounts of the drug in order to achieve fast results.
There is a growing body of research showing that anabolic steroids have performance-enhancing effects in female athletes. They can increase the size of muscle, enhance athletic performance and help athletes to win more games.
Anabolic steroids mimic the male sex hormone, testosterone. Testosterone is a key androgen in the male sex hormones and is naturally much higher in men and people assigned male at birth (AMAB). Girls are born with low testosterone levels, which may be due to their low levels of gonadotropin and luteinizing hormone-releasing hormone (LHRH).
However, while there is evidence that AAS are do help improve female performance, there isn't really a large body of studies. This can be due to the ethical issues and legal challenges around doping athletes.
That said, some females who have used AAS have reported muscle mass, strength and performance improvements when taking doses that are similar to the testosterone levels of male athletes.
A 2020 study looked 48 physically active women who were administered testosterone. They were then tested on a number of physical parameters such as anaerobic fitness, strength and also body composition.
The administration of testosterone among these women brought increases in aerobic running time and improved lean mass.
While it may be unethical to prescribe AAS to cometitig athletes to collect data, back in the 1960s stretching until the late 1980s the GDR were heavily involved in state sponsorship of administering AAS to their athletes in order to win competitions.
The GDR employed hundreds of scientists who were documenting and recording their efforts when administering AAS to female athletes.
Their research suggests that AAS were particularly effective for competition that required strength and speed.
The result of this continued doping of female athletes saw significant improvements of shot putt, discus throwing plus much faster 400m and 1500m running times.
It is reported that the doctors and physicians were aware of the negative side effects of AAS but nevertheless continued with the doping program.
A report published in 2021 examined the motivation behind female AAS use.
It is reported that the ideals of perfectionism has increased over the recent decades, this may be due to cincreased perceived competition, higher demands and expectations that forgo reality.
The report also acknowledges that the people of the Western world are continually commited to improving themselves physically and intellectually.
Furthermore, the female participants of the research reported that acheivement was of a high importance to them and a fear of not acheiving their performance goals made them work harder.
Due to the nature of being an athlete and the necessity for a strict eating procedure, many of the participants found that monitored food intake was an easy task duue to previous eating dissorders.
Despite the fact that anabolic steroids are a well-known performance-enhancing drug for male athletes, they have only been shown to be effective in a small number of studies. Most studies have used relatively untrained subjects. They have also tended to use a lower dosage of the drugs than is commonly taken by athletes.
Some researchers believe that anabolic steroids help reduce muscle damage from a hard workout. This may help athletes recover more quickly, enabling them to work out harder and more frequently.
Anabolic steroids are synthetic versions of the natural hormone testosterone. Testosterone drives the development of secondary male sex characteristics, such as hair growth, sex organs, muscles and voice depth.
When males abuse steroids, they can have shrunken testicles and reduced sperm count. They can also develop breasts, a condition called gynecomastia.
Females can also become more masculine, with deeper voices and increased body hair. They can lose their periods or get them much less often than before they took the steroids.
The effects of anabolic steroids can be very dangerous. They can cause serious side effects, including mood swings, aggression and high blood pressure. They can also harm the liver and heart.
]]>--
Onions are not just a tasty addition to your diet; they also offer many health benefits. They are a good source of antioxidants and help to lower blood sugar levels.
One of the most interesting ways that onions boost testosterone is by increasing nitric oxide levels. Nitric oxide is a powerful nutrient that improves blood flow to the testes and reduces the risk of erectile dysfunction.
Onions are packed with nutrients that promote a healthy heart, reduce inflammation, and support your immune system. These include flavonoids, phytochemicals, vitamin C and potassium.
Quercetin (a type of antioxidant) helps decrease blood pressure, lower cholesterol, and prevent cardiovascular disease by reducing the formation of harmful blood clots and increasing circulation. It also lowers inflammatory markers and increases bone mineral density.
Sulfur compounds in onions help protect against the growth of cancer, especially stomach and colorectal tumors. They help induce apoptosis (programmed cell death) and may slow the development of certain types of cancer.
In addition, they help improve digestion by scavenging free radicals and promoting a good balance of bacteria in your gut. They also promote insulin production, which can help those with diabetes.
Adding more allium vegetables, including onion, to your diet is a proven way to lower your risk of developing some types of cancer, according to researchers. In one study, people who consumed at least 35 pounds of allium vegetables per year were less likely to develop colon and other types of cancers than those who didn't eat them frequently.
The best type of onion to eat is yellow, which tends to have the highest amount of quercetin and sulfur-containing compounds. Red onions and sweet onions are also healthful, but their protective antioxidants tend to be less potent.
You can enjoy the health benefits of onion by eating it raw, roasted, or sauteed. Onions are also a delicious garnish for grilled or roasted meats, salads, soups, and salsas.
Onion, also known as allium cepa, is a root vegetable that contains a wide range of nutrients. It’s also a powerful natural aphrodisiac and fertility enhancer for men, boosting testosterone and sperm count, and improving sexual stamina and libido.
Testosterone plays a critical role in bone health, muscle growth, and reproductive function. It naturally declines with age, but some medical conditions, medications, and lifestyle choices can affect a person’s testosterone levels.
Some studies have found that consuming onions, particularly raw onion extracts, can help raise testosterone levels in men. However, most studies have been conducted on rats, with only one on healthy men. This was a 2012 study, it was found that drinking fresh onion juice daily for 4 weeks increased serum total testosterone levels.
The researchers said that it is likely that onion extracts can increase testosterone levels in men because they may have a positive effect on nitric oxide, which helps to improve blood flow in the testis and thereby promote testosterone synthesis.
Researchers have also found that onions help stimulate nitric oxide production and one study shows that it improves the fertility of men who have suffered a testicular torsion/detorsion.
Onions contain nitrates, which convert to nitric oxide (NO). This boosts blood flow to the penis and testes. This increases testosterone production and decreases the risk of erectile dysfunction.
Nitric oxide also helps lower blood pressure and improves heart health by making your platelets less sticky, which makes them less likely to clump together and form a blood clot that can cause strokes. This makes it even more important to avoid foods high in nitrates as much as possible.
In addition to nitric oxide, onions are also full of antioxidants, which are helpful for maintaining your overall health. This is because antioxidants protect your body from the damage that can occur when your cells become damaged by harmful substances and environmental toxins.
Onion also reduces cholesterol and lipid levels in the body, which helps keep blood vessels healthy. This is especially important for men with high cholesterol levels, as it can lead to cardiovascular problems.
It may also lower your risk of developing diabetes, which is another common health problem that can affect men. This is because onions lower blood sugar, which is often caused by stress and eating too many processed foods.
In addition, onions also have a diuretic effect that can lower your blood pressure. This can be a big help in maintaining good overall health, so it's worth adding them to your diet.
As a bonus, onion has also been shown to lower the risk of developing gout by preventing the formation of uric acid. This can be particularly helpful if you're suffering from chronic gout.
Finally, onions are a rich source of zinc and potassium, which can help your body produce more testosterone. These minerals help your body make this hormone and prevent it from being destroyed by the free radicals that can cause damage to your testosterone. Getting enough of these minerals is crucial for your overall health and can help you stay on track with your goal to increase your testosterone levels.
Onions are also a great source of nitrites, which help to boost the blood flow and circulation to the genitals. This is particularly useful for people who are suffering from erectile dysfunction or have a hard time achieving an erection during intercourse.
The antioxidants in raw onions are known to help bind with harmful toxins and flush them out of the body. They also have aphrodisiac properties that can enhance your sexual stamina and boost libido.
Nitric oxide is important for increasing blood flow to your penis. Without enough nitric oxide, your penile muscles will not relax and you won't be able to get an erection.
In fact, many women have been known to swear by eating onions to improve their libido. It’s also been said that smelling an onion before bed can help you fall asleep faster. While there isn’t enough scientific evidence to confirm this, it’s a popular claim among many females.
Onions can be eaten raw, sauteed, or caramelized. They're easy to cook and can be added to many dishes, including meat and chicken recipes. They're also a great source of iron, which can improve your circulation and vascular health. They're also a good source of vitamin C, which helps boost your immune system and fight off infections.
There is some evidence that eating onions can help improve testosterone levels in males. However, the evidence is limited and more research is needed to confirm this theory.
Onions have been shown to increase testosterone in males by boosting luteinizing hormone. This hormone is responsible for stimulating the follicles in the testes to release more testosterone.
The antioxidants and antihyperglycemic properties of onion can also aid in the production of testosterone in the body. One study found that streptozotocin-induced diabetic rats that were given a high dose of onion extract for four weeks had a higher testosterone level compared to the control group.
Eating raw onion juice can also boost testosterone. The sulfur compounds in onions — diallyl disulfide, S-methyl cysteine sulfoxide, and S-allyl cysteine sulfoxide — have insulinotropic and antidiabetic effects.
These sulfur compounds can also improve sperm quality and enhance the production of testosterone in the testes. Moreover, these nutrients can also help increase nitric oxide production in the body, which can help increase blood flow to the penis and decrease the risk of erectile dysfunction.
Several social media users have also reported that onions can help with increased libido and desire. Some even claim that onions can increase the volume of ejaculate.
Onion is also a great source of folate, which is essential for the production of a number of important hormones in the brain. Folate can help improve mood, fight depression, and regulate sleep. It also helps keep homocysteine levels down, which can lead to a buildup of this amino acid in the body.
]]>