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Statistics on weight gain in the U.S. can give the impression that it is happening everywhere, to everyone, and in every season of the year. The best science on the subject, however, reveals that weight gain primarily occurs in a smaller and predictable set of circumstances. Surprisingly, these circumstances frequently defy conventional beliefs about how and when weight gain occurs. For example, working adults yearn for weekends, purportedly for greater recreation, yet research shows that we become less active and gain more weight on weekends versus weekdays (1). Similarly, schools often receive criticism for their role in childhood obesity usually directed towards school lunch quality and lack of PE classes yet longitudinal data indicate that the strongest predictor of a child developing obesity during their school years is being overweight before entering kindergarten (2) and that fitness declines and weight increases are more common during the summer months instead of the school year. Despite decades of research, these kinds of mistaken beliefs about weight gain remain remarkably popular and resistant to correction (3).

Perhaps the weight gain circumstance where conventional beliefs are most accurate is the widely held view that holiday weight gain is common in the U.S. The best prospective research affirms that adults gain more weight during the November-January holiday interval relative to the rest of year (4). However, even this rare instance of weight gain opinions aligning with science comes with conditions. What is the condition? That the average weight gain is .48 kilograms (converting to 1.06 pounds if your calculator isnt handy). This seemingly trivial pound of weight gain, however, is generally maintained the rest of the year, slowly accumulating over time for the average adult.

Source: Pixabay: TeroVesalainen

Rarely discussed in all the above research is the consistency of weight gain occurring in a one-sided pattern. Specifically, in most of the circumstances where weight gain reliably occurs, it primarily occurs among those already struggling with their weight. Adults with overweight and obesity are the least active and most weight gain-prone on weekends; Children who are overweight entering school are at highest risk of unhealthy weight gain across both their school years and during the summer months; and, finally, adults with excess weight are those most prone to gain weight during the holidays. This pattern can seem unfair and even cruel; thankfully, it also comes with explanations that can be useful to us. Firstly, weight gain science is a persuasive reminder that it is easier to prevent excess weight gain than to lose excess weight afterwards. The human body possesses an assortment of mechanisms designed to resist weight loss that we are best off avoiding when the option is available. Secondly, there is considerable variability in holiday weight gain patterns among the normal weight and overweight that are largely explained by different behavior patterns. It is both encouraging and instructive to consider holiday weight gain to be the result of modifiable behaviors than some sort of predetermined metabolic destiny.

Although tips about preventing holiday weight gain dominate the internet this time of year, the sad truth is that little of this advice has any empirical support. Mostly, these tips consist of well-intended but unsubstantiated opinions from experts, being about as useful as a Dr. Oz supplement recommendation. Many holiday tips are simply repackaged generic advice about weight loss that do not consider the unique challenges of the holiday season or possess any evidence to suggest whether or how they apply during this time of year. Some tips, finally, are more sinister, acting as disguised sales pitches intended to help you shed excess weight from your wallet or purse. A person determined to get the best results should settle for neither of these sources of information. For those committed to improving or at least maintaining their weight and fitness during the holiday season and wary of this minefield of advice from the media and internet What are the highest quality scientific recommendations?

1). Increase physical activity levels ABOVE normal. In the same seminal study from the New England Journal of Medicine that shed light on holiday weight gain patterns, the authors observed a linear relationship between physical activity patterns during the holidays and their weight changes during the same period. Predictably, those who became less active during the holiday season gained the most weight (about 50% more than average). More surprising was that maintaining a normal activity level also did not prevent weight gain. Those who kept up their regular activity levels gained only slight less weight on average than the overall group. The only group in which weight loss occurred during the holiday period were those reporting being much more active than usual. Unfortunately, the authors didnt quantify the meaning of much more, leaving us to fill in the blank ourselves. As a health scientist, I translate much more to 50%+ more activity than normal; for example, aiming for 7,500 steps/day instead of 5,000 for the moderately active, and 15,000 steps/day instead of 10,000 for the more active.

2) Weigh yourself AT LEAST 2-3 times per week. In independent treatment studies published in 2018 and 2019, regular weighing was shown to effectively prevent holiday weight gain (5). This makes sense for several reasons. Typically, people avoid the scale even more than usual during the holidays and ignorance is bliss does not apply when it comes to preventing holiday weight gain. Instead, research suggests we adopt a knowledge is power mentality. Doing the opposite of the norm by weighing ourselves anywhere from daily to at least 2-3 times/week provides us with feedback about weight gain/weight loss trends while they are small and easily correctable. The 2019 study authors took this a step further than others by combining daily weighing with a graphical display of the results to provide people with an even more potent form of feedback.

3) Use HOLIDAY-SPECIFIC tips and information. In contrast to the generic weight loss advice proliferated by the media this time of year, authors of a 2018 clinical trial from the journal, BMJ (6), showed that holiday-tailored advice and information (e.g., providing calorie information for common holiday foods and drinks, and minutes of walking/running required to burn those calories) prevented holiday weight gain compared to a control group provided with standard healthy lifestyle information.

The next time you see a headline titled twenty tips to prevent holiday weight gain, and you almost certainly will, consider that few or even none of these tips have any proven merit. Instead, we can more confidently set and achieve our holiday weight goals by adopting specific strategies shown to work in quality research.

See the rest here:
The Science of Holiday Weight Loss and Weight Maintenance - Psychology Today

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From laughter to tears, the weight loss journey of the Slaton Sisters is going to take you on a rollercoaster ride. The sisters are set to achieve their weight loss goal to be approved for bariatric surgery but their journey is a long one.

However, this road is filled with bumpy rides. There are times when they feel lost and times when they feel stronger than ever but along with all this drama, there is a pinch of fun and excitement that the sisters bring with them because of their personality.

The show premieres on January 1 at 10 pm ET/PT.

Amy, age 31, weighs 406lbs and wants to start a family with her husband. Unfortunately, they are having problems getting pregnant because of Amy's weight.

Meanwhile, her sister, Tammy, 32, weighs 605 lbs and is struggling to carry with the day to day activity because of her weight. She is then forced to move in with her sister but hopes to move out of the house one day.

The sisters then decide to turn their life around as they plan to lose weight to get approved for surgery. The show will follow their weight loss journey through every step. Right from their highs to their lows.

The cast consists of sisters, Amy and Tammy Slaton. The sisters are known in the YouTube industry because of their YouTube channel. The show will allow fans to see them outside their YouTube persona and see the sisters live their everyday life.

Amy and Tammy are all set to start their weight loss journey but shifting their food habits to a healthier one is creating tension between the two.

The sisters try to stick to a diet that would benefit them but they feel they are not motivating each other. It reaches a point where they decide to head their separate ways but the question remains, will the weight break them down or will they lose weight?

From January 1, 2020, the show will air on TLC every Wednesday at 10 pm.

'Family By The Ton'

'My 600lbs Life'

'One Big Happy Family'

'My Diet Better Than Yours'

'Heavy'

More here:
'1000 lb Sisters': Release date, plot, cast, trailer and everything you need to know about TLC's reality show - MEAWW

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Weight loss is easy. There are multiple clever and fail-proof tricks and tips that can help you lose weight without ever going on a crash diet or starving yourself. But, heres the real kicker just by losing weight or your bodys excess fat, youll not automatically become fit.

Fit is not a destination. It is a journey. If you dont incorporate fitness as part and parcel of your daily life, you will fall back into your old patterns (and inches) sooner than you can even imagine. 43-year-old Nikhil Kanodia an entrepreneur, Ironman triathlete and open water swimmer tells us that three years ago, he decided to whip himself shape to become the fittest version of himself in his 40s. I started my journey in Jan 2016 and I weighed ~92 kgs, he says.

I dropped around 20 kgs in 3 months (went from 92 kgs to 72 kgs) by following a whole foods diet, he adds.

A whole foods diet is a lifestyle change that emphasises on the consumption of whole or minimally processed foods as your meals. Plants, including vegetables, fruits, whole grains, legumes, seeds and nuts make up this diet.

Kanodia outlines his whole foods diet plan as a combination of proteins, good fats, low glycemic carbs and fibre. To successfully follow a whole foods diet, cut out salt, sugar, refined carbs and processed foods from your meals. Actually, here's a quick note on salt: my rationale was to get rid of my body's water retention. I added salt back into my diet a year after starting my journey.

Post this initial fat loss of 20 kgs, I got into triathlons (Ironman) and as my endurance increased, while training for them, my weight further decreased and trimmed to my present weight - 68 kgs. And, on that note, here's another kicker, as your body's needs change, you need to adapt for diet as well.

Consequently, Kanodia also updated his diet and started following a dedicated weekly training schedule.

"Currently, I am on a Low Carb High Fat (LCHF) diet wherein my daily calorie intake comprises 60-70% fat, less than 130g of carbs and protein. This diet has helped me maintain a more normalised blood sugar level through the day and made me better at fat oxidation also which in turn has enabled me to first and foremost race cramp-free and also work on improving my performance in long-distance triathlons."

I train 10 hours (on average) per week for a Half Ironman race (also known as Ironman 70.3 that includes swimming (1.9 km) + cycling (90 km) + running (21.1 km). And about 15 hours (on average) per week for a Full Ironman race (also known as Ironman Triathlon that comprises swimming (3.86 km) + cycling (180.25 km) + running (42.20 km).

This is what my weekly training schedule includes:

3 swims (Endurance swim, Strength swim, Technique swim)

3-4 runs (Fartlek/ Hill interval run, Tempo run, Endurance run and Brick run)

2-3 bike rides (High gear strength/ Tempo bike, Endurance bike, Recovery bike)

1-2 strength workouts (usually HIIT with focus on legs, core and upper body)

I train hard 6 days a week! Monday is typically a rest day or light strength and stretching session.

Notably, Kanodia participates in 2-3 Half Ironman races per year along with participating in 1 Full Ironman race.

QUICK READ: Swimming workouts: what to know before diving in

When I am on Ironman training I follow this LCHF diet plan:

Breakfast: 1 whole egg + an omelette made from 2 egg whites/ fried egg (sunny side up) + an avocado or vegetable salad (200g) + a cup of black coffee

Mid-morning snack: Papaya/melon (200g)

Lunch: Indian meal comprising 1 vegetable curry (150g) + a serving of sauted vegetables (100g) + 1 chicken preparation (200g) + 3-4 chapatis made from flour of nuts/seeds

Snacks: A cup of black coffee and berries (150g)

Dinner: Grilled chicken, fish or lamb (200g) with sauted vegetables (200g)

When I am not training, I eat much lesser than this and also follow an intermittent fasting pattern of eating on certain days.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

How to follow the 16:8 diet plan to lose weight?

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

Healthy living is not about building 6-pack abs! Getting those were easy, now that I look back on how far I have come. It only took me 3 months to transform from having a belly to seeing abs and another 3-4 months to see a proper 6-pack. However, only once I started training for endurance events (marathons, triathlons, long-distance open water swimming races and long bike tours) I realised that real fitness takes time to develop...and it still feels Ive just started. Train, eat, recover and repeat! Do that repeatedly day after day and that's how you'll be able to imbibe real fitness in your life."

Let me elaborate the above statement with this one example: despite achieving the best-ever aesthetics (for me), early on in my journey, my body would still cramp during every single endurance event I'd participate in be it a Half Marathon race or an Olympic distance triathlon or Half/Full Ironman. When I Googled the reasons for these sudden cramping, I came to the following conclusions: insufficient electrolytes, insufficient carbs and/or insufficient training."

"I explored all these areas individually but the cramps never went away. Until I finally read a research paper that pointed towards the benefits of fat for fuel. Our bodies can carry a max of 2000 calories as glycogen (energy from carbs). That's about 2-2.5 hours of energy depending on intensity. Our stomachs cannot effectively digest more than 60 calories per hour. If you are totally carb-dependent in a long race, it is only a matter of time before muscle glycogen runs out and cramps/ bonking happens. The good news is that there are around 40,000-50,000 calories of fat even in the most lean physiques. That's almost unlimited energy provided we teach our bodies to tap into it!"

The only race I have successfully completed (till now) without any cramps was the Full Ironman that I'd participated in earlier this year a 3.8km swim, 180 km bike and 42.2km run. The reason I was able to do was by following a LCHF diet! I am really excited to see how much faster I can get on the LCHF diet!

We also reached out Golds Gym where Kanodia works out on a daily basis to understand how the LCHF diet works. According to Golds Gym Maharani Baghs head trainer, Sachin Mavi, the low carb high fat diet (LCHF) body activates ketones. Hence the body starts taking energy from fats instead of glucose that we get from carbohydrates. When we start reducing our carb intake we push are body to start using fat as fuel which in turn leads to weight loss.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Alison Hammond is an English showbiz presenter who appears on the daytime TV show, This Morning. The bubbly host shot to fame after appearing on the third series of Big Brother and has since taken part on shows including Im a Celebrity Get Me Out of Here! and Strictly Come Dancing. Alison has recently slimmed down - did she follow a diet plan?

This week, Alison has been giving This Morning viewers all the latest news from Im A Celebrity Get Me Out of Here!.

In a recent post, she shared a snap of her on the set of the This Morning showing off her new slim frame.

The presenter looked trim in a black and white outfit and fans were quick to praise her weight loss.

One wrote: You are an inspiration I can see the results of WW.

READ MORE: Weight loss: One woman lost a remarkable six stone with this plan - what did she eat?

Looking good WW suiting u, another fan added.

In April this year, Alison was announced as an ambassador for Weight Watchers, now WW, and embarked on a fitness journey.

By using the programme, she changed her diet plan and exercise routine which helped her start to slim down.

Speaking of the company, she said: My WW journey is focused on getting healthier for myself. I feel rubbish when I dont eat properly or exercise and WW helps me with what I eat and do.

DON'T MISS

"I want my journey to empower others to think about making changes to their lifestyle to become the best version of themselves."

The presenter will often share clips of her working out in the gym as part of her new healthy lifestyle.

In the clips, it appears Alison likes to stay trim by focusing on weight exercises with her personal trainer.

She wrote: Train with Ali. Trainers and clients who train together stay together. Smashing it.

A similar post was captioned: Come train with me and @ellisgatfield , are you ready babes ?

Lets do this . Trainer and client who train together stay together !! #fitness #wellbeing

Alison has struggled with her weight over the years and previously opened up about dieting.

In 2016, she told Bella magazine: Its the one thing in my life that I feel like I cant achieve. When you get really big like me, you dont see any light at the end of the tunnel.

I need to do it in small stages. If I just try and live healthily and drink lots of water, the weight loss will come.

If I lose one or two stone, its not going to be obvious to anybody, but Ill feel better in myself.

Those who follow the WW plan focus on creating healthy habits including weight loss, maintenance, fitness and mindset.

Since joining the programme, fans have been able to see the showbiz host has slimmed down with diet and exercise.

She will regularly share pictures of her working out online showing she has kept up the gym workouts.

See the original post here:
Alison Hammond weight loss: How did she slim down? This Morning star followed this plan - Express

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People with obesity, high blood sugar, high blood pressure or high cholesterol are often advised to eat less and move more, but our new research suggests there is now another simple tool to fight off these diseases: restricting your eating time to a daily 10-hour window.

Studies done in mice and fruit flies suggest that limiting when animals eat to a daily window of 10 hours can prevent, or even reverse, metabolic diseases that affect millions in the U.S.

We are scientists - a cell biologist and a cardiologist - and are exploring the effects of the timing of nutrition on health. Results from flies and mice led us and others to test the idea of time-restricted eating in healthy people. Studies lasting more than a year showed that TRE was safe among healthy individuals. Next, we tested time-restricted eating in patients with conditions known collectively as metabolic syndrome. We were curious to see if this approach, which had a profound impact on obese and diabetic lab rats, can help millions of patients who suffer from early signs of diabetes, high blood pressure and unhealthy blood cholesterol.

Its not easy to count calories or figure out how much fat, carbohydrates and protein are in every meal. Thats why using TRE provides a new strategy for fighting obesity and metabolic diseases that affect millions of people worldwide. Several studies had suggested that TRE is a lifestyle choice that healthy people can adopt and that can reduce their risk for future metabolic diseases.

However, TRE is rarely tested on people already diagnosed with metabolic diseases. Furthermore, the vast majority of patients with metabolic diseases are often on medication, and it was not clear whether it was safe for these patients to go through daily fasting of more than 12 hours as many experiments require or whether TRE will offer any benefits in addition to those from their medications.

In a unique collaboration between our basic science and clinical science laboratories, we tested whether restricting eating to a 10-hour window improved the health of people with metabolic syndrome who were also taking medications that lower blood pressure and cholesterol to manage their disease.

We recruited patients from UC San Diego clinics who met at least three out of five criteria for metabolic syndrome: obesity, high blood sugar, high blood pressure, high level of bad cholesterol and low level of good cholesterol. The patients used a research app called myCircadianClock, developed in our lab, to log every calorie they consumed for two weeks. This helped us to find patients who were more likely to spread their eating out over the span of 14 hours or more and might benefit from 10-hour TRE.

We monitored their physical activity and sleep using a watch worn on the wrist. As some patients with bad blood glucose control may experience low blood glucose at night, we also placed a continuous glucose monitor on their arm to measure blood glucose every few minutes for two weeks.

Nineteen patients qualified for the study. Most of them had already tried standard lifestyle interventions of reducing calories and doing more physical activity. As part of this study, the only change they had to follow was to self-select a window of 10 hours that best suited their work-family life to eat and drink all of their calories, say from 9 a.m. to 7 p.m. Drinking water and taking medications outside this window were allowed. For the next 12 weeks they used the myCircadianClock app, and for the last two weeks of the study they also had the continuous glucose monitor and activity monitor.

After 12 weeks, the volunteers returned to the clinic for a thorough medical examination and blood tests. We compared their final results with those from their initial visit. The results, which we published in Cell Metabolism, were pleasantly surprising. We found most of them lost a modest amount of body weight, particularly fat from their abdominal region. Those who had high blood glucose levels when fasting also reduced these blood sugar levels. Similarly, most patients further reduced their blood pressure and LDL cholesterol. All of these benefits happened without any change in physical activity.

Reducing the time window of eating also had several inadvertent benefits. On average, patients reduced their daily caloric intake by a modest 8%. However, statistical analyses did not find strong association between calorie reduction and health improvement. Similar benefits of TRE on blood pressure and blood glucose control were also found among healthy adults who did not change caloric intake.

Nearly two-thirds of patients also reported restful sleep at night and less hunger at bedtime similar to what was reported in other TRE studies on relatively healthier cohorts. While restricting all eating to just a six-hour window was hard for participants and caused several adverse effects, patients reported they could easily adapt to eating within a 10-hour span. Although it was not necessary after completion of the study, nearly 70% of our patients continued with the TRE for at least a year. As their health improved, many of them reported having reduced their medication or stopped some medication.

Despite the success of this study, time-restricted eating is not currently a standard recommendation from doctors to their patients who have metabolic syndrome. This study was a small feasibility study; more rigorous randomized control trials and multiple location trials are necessary next steps. Toward that goal, we have started a larger study on metabolic syndrome patients.

Although we did not see any of our patients go through dangerously low levels of glucose during overnight fasting, it is important that time-restricted eating be practiced under medical supervision. As TRE can improve metabolic regulation, it is also necessary that a physician pays close attention to the health of the patient and adjusts medications accordingly.

We are cautiously hopeful that time-restricted eating can be a simple, yet powerful approach to treating people with metabolic diseases.

[ Deep knowledge, daily. Sign up for The Conversations newsletter. ]

Continued here:
Limited eating times could be a new way to fight obesity and diabetes - The Conversation UK

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If you are a fitness enthusiast, you have probably heard of ice baths. Also called cold-water immersion (CWI) or cryotherapy, the technique is thought to speed up muscle recovery, reduce inflammation and help in weight loss.

Those who swear by CWI immerse themselves in ice-cold water for 10-15 minutes, even in this cold weather.

Representational image. Image source: Getty Images.

So should you rush to turn off your geysers and fill the bathtub with ice-cold water, too? Consider this research before you decide whether to opt for an ice bath or not:

A few years ago, a team of sports scientists led by Dr Jonathan M. Peake asked a simple research question: do ice baths speed up muscle recovery after an intense workout?

To answer this question, the team studied nine test subjects who tried both ice baths and active recovery sessions after leg-focussed workouts over two separate days.

Their conclusion: CWI had no impact on inflammatory measures and cellular stress in comparison to the active recovery trial.

In other words, they found that ice baths are not better than active recovery sessions like practising Yoga, Tai chi or light resistance training for reducing pain.

The team published their findings inThe Journal of Physiologyin 2017.

Adipose or fat tissue is of two types: brown and white. White adipose tissue stores energy - this is also the type of fat that can add inches to your waist and thighs. Brown adipose fat, which is primarily located around the neck and collar bones, is metabolically active and can burn or oxidise white adipose tissue, thereby helping you lose weight.

Ice baths and cold showers can activate the brown adipose fat and muscles. Once activated, they release two hormones: irisin and FGF21. These hormones then burn white fat tissue and help you lose weight.

That this is even possible was shown by endocrinologist Dr Paul Lee of Garvan Institute of Medical Research, Sydney. In 2014, Dr Lee undertook the study of brown adipose tissue at the National Institutes of Health (NIH) in the US. Here's what he found: During cold exposure and exercise, the levels of irisin (produced by shivering muscle) and FGF21 (produced by brown fat) rise.

Specifically, 10-15 minutes of shivering increases irisin to such a level that it has the same effect as an hour of moderate exercise.

Additionally, Dr Lee found that around 50 grams of white fat stores more than 300 kilocalories of energy, and the same amount of brown fat could burn up to 300 kilocalories a day.

Dr Lees findings were also supported by the previous research on irisin by scientists at Harvard University.

Word to the wise: While the benefits of ice baths for fat loss are undisputed, you must be very careful about how to go about itmany experts even suggest that it should not be done without proper medical supervision because it can lead to hypothermia, which can turn fatal very quickly.

Studies have shown that what activating irisin does is that it converts white fat into healthier brown fat - this improves the glucose tolerance of the body. The latter effect can help prevent diabetes.

People living with diabetes and high cholesterol are often advised to lose weight for better health management. By helping in weight loss, ice baths also help to deal with obesity-related disorders. But the same precautions apply here, too: Do not try ice baths without medical supervision and do not overdo them. If you have a medical condition, ask your doctor before starting any new therapy.

Earlier this year, Cas J. Fuchs and his associates at the University of Maastricht focused on another claim that proponents of ice baths sometimes make: ice baths help in muscle recovery and building new muscles.

Heres what they did: they got 12 healthy men aged 21 years, give or take two years, to perform a single resistancetype leg exercise for two weeks. Each session was followed by immersing the legs in water for 20 minutes - they dipped one leg in ice-cold water and the other one in a thermoneutral or room temperature water. Next, they took protein samples from these test subjects and analysed them for myofibrillar protein synthesis rates.

Their findings: ice baths during recovery from resistancetype exercisereduces(emphasis added) myofibrillar protein synthesis rates and, as such, likely impairs muscle conditioning.

So, contrary to popular belief, the researchers said, ice baths impair the growth of new muscles, thereby blocking the recovery!

For more information on this topic, please read our article onMuscle Pain.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Dec 06, 2019 16:35:12 IST

Tags : Belly Fat, Brown Fat, Build Muscles, Fat Loss, Gain Muscles, Ice Bath, Ice Bath For Weight Loss, New Muscles, NewsTracker, Pain Relief, Weight Loss

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Do ice baths help in muscle recovery and weight loss? - Firstpost

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IRVINE, Calif. The NHLs top team left quite the impression on the Ducks in their first matchup this season. Some of that impression left a trail of disgust.

The Washington Capitals make their annual visit to Anaheim on Friday night, and Alex Ovechkin is obviously the headliner on their loaded roster. They also have John Carlson, the high-scoring defenseman who is the clear leader in the Norris Trophy race.

Yet, Ovechkin and Carlson might not be the main attractions at Honda Center.

The Ducks and Capitals had a memorable meeting in the nations capital for all the wrong reasons two weeks ago. A wild fracas spurred by a big hit from Capitals forward Brendan Leipsic on Ducks center Derek Grant was capped by Washingtons Garnet Hathaway spitting on Erik Gudbranson in retaliation for a punch the Anaheim defenseman threw as the two were being held by officials.

[ Listen to Point Breakaway for more Ducks coverage ]

The NHL handed...

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Two teams 'full of testosterone': Ducks ready for grudge rematch with Capitals - The Athletic

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Feeling tapped out? Foggy? Just not all that into sex? Gotta be your testosterone, some people would have you believe. And were believing it, too, with interest and investment in T-boosters and T-supplements rising steadily in the past decade.

Dont get us wrong: testosterone is one critical hormone. Babies first encounter it in utero, when it triggers the differentiation of boys from girls. In puberty, it contributes to your bone growth and muscle mass, and continues to affect functions including your red-blood-cell production and mood stability.

But the message certain vested interests are sending plays right into the economic and social anxieties men are facing. Its like when anti anxiety meds such as Valium first came onto the scene, says urologist Elizabeth Kavaler. All these middle-aged women were addicted to Valium, because that was the solution to everything. Testosterone has become the new answer for a life of quiet desperation. More and more of us are feeling the exhaustion of uneasiness. We are being asked to do more with less. Were just trying to get through the day alive. Men think, Well, if I just get a little testosterone, Im going to feel great! Kavaler says. And thats not the case.

Theres so much information out there about T much of it speculation and lore that leads us to jump to conclusions about it. Men put all kinds of psychological weight on their testosterone number a low one makes you think youre somehow less manly; a high one means youre basically LeBron James and thats where we get things wrong. Theres little evidence for those stereotypes. Low doesnt automatically imply youre weak or retiring; high doesnt guarantee you muscles or MVP athletic performance.

A low number might not even be a low number for very long. It might just indicate that you havent been treating yourself very well. A high number doesnt mean youre programmed to be aggressive. As long as your T is in the normal range, theres nothing about a high number thats better than a low one, or vice versa. In the name of science and good journalism, I got my testosterone tested twice while writing this story.

It put my assumptions up against a pretty big test, too. What do you really know about this famous hormone? Here, we break down the best and latest information to give you the clearest picture yet of what T means for you.

IT CAN...

BUT TOO MUCH ALSO CAN...

IT CANT...

BUT IT ALSO CANT...

You should have at least two blood tests, since T is constantly in flux. It peaks in the morning, so if youre young and on a typical sleeping schedule, aim to be tested by 10am. If youre over 50, it doesnt matter as much. Also note: vitamins with biotin can lower your score, so skip them for three days before testing.

A T level of 8.64 to 29 nanomoles per litre of blood is considered normal. If you are close to 8.64 and you feel fine, then youre no less healthy than a guy whose level is 35 and also feels fine. Theres an exception to that, though. (See What the Numbers Mean.)

I got my first test at the tail end of a busy week. Id slept less than five hours the night before, then scrambled to the phlebotomist in a daze. My number: 9.9. Thats in the normal range, but just barely. I have no symptoms of low T, but it was hard to shake the feeling that there was something wrong with me, even though I know that normal is normal, no matter where it is in that range. Eleven days later, I was tested again. My number was 14.8. Why such a dramatic change? It might be because Id slept better and cut out my multivitamins. Irrational or not, I felt like more of a man. The whole experience was a microcosm of our relationship with T. We act like its destiny, but its just biology easily misunderstood and more varied than we think.

Common symptoms of below-normal t, which could affect as many as 500,000 men in Australia (generally older men):

1. Lack of energy

Youre lethargic not like you didnt get enough sleep last night but like no matter what you do, you never feel rested.

2. A paunch

Having a dad bod doesnt mean you have low T but it could be one indicator.

3. Lack of libido

Sort of. Its the lack of your base level sex drive that sudden feeling of being turned on by the sexy person you spot on the street that indicates low T, according to Dr Tobias Kohler, of the Mayo Clinic. Its not considered low libido when you dont want to have sex on a Thursday night after youve been crushed by work all week.

4. Erectile problems

Only precipitously low T will keep you limp. But if you have problems getting it up, you may have other issues to solve, which may require a visit to a doctor. Or a little blue pill. Or couples therapy

If your t is truly low youve got three courses of action, says mills, in order of increasing aggressiveness. choose wisely.

1. Lifestyle Adjustment

The single best thing you can do to improve your level is be healthier. Avoid stress, get more sleep and lose weight an enzyme in fat tissue converts testosterone to estrogen. Thats one reason flab can lower your T. Its also why overweight guys can develop man boobs, and why bodybuilders who juice can also develop man boobs they dont have much fat, but theyve jacked their T levels so high that theres a lot of it available to be turned into estrogen. Thinking of T strictly as the male sex hormone oversimplifies the complex hormonal interactions that make our bodies work. Which is also why, if you can avoid it, you dont want to go with the needle-in-the-butt routine to raise your T.

2. A Testicle Stimulant (plus lifestyle adjustment)

If your level is low enough to warrant more aggressive treatment, your doctor can prescribe a drug that causes your pituitary to tell your gonads to make more testosterone. The typical choice is clomiphene citrate (Clomid), a common fertility drug for women. Using it doesnt exempt you from needing to get healthy, though, as it doesnt diminish the risk of losing T to bad sleep and a beer belly.

3. Testosterone Replacement Therapy (and yes, youll still need to adjust your lifestyle)

This should be your last resort. When you give your body T, it stops making its own, and theres no guarantee it can start again. Before you replace it, find a doctor who can help you choose from the following delivery systems (see right), and be glad that weve moved past the early days of replacement therapies, like one in the 1920s that involved transplanting goat testicles into men.

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Testosterone: What It Can And Can't Do, Signs You're Low, And How To Increase It - Men's Health

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Industry Analysis of Testosterone Replacement Therapy Market

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Testosterone Replacement Therapy Market 2019: Global Key Players, Trends, Share, Industry Size, Segmentation, Opportunities, Forecast To 2025 -...

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Testosterone Booster Market is Growing Popularity and Players Considering Potential Growth Opportunities in the region 2019-2022 - Montana Ledger

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