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Human Growth Hormone in SecaucusInjectable HGH is indicated for the replacement of endogenous growth hormone in adults with growth hormone deficiency (AGHD) or low HGH levels.

HGH for Men and HGH for Women. As women go through menopause, and men through andropause, HGH levels decline and can become deficient causing a variety of age-related symptoms. Some of the most notable are decrease in libido, flabby muscles, rapid weight gain, fat around the belly, mood swings, hot flashes and night sweats. This, combined with city living, especially in fast-paced cities like Secaucus, and lifestyles like those in NYC where stress, lack of sleep or exercise can take a toll, make hormone optimization an important part of preventative medicine and anti-aging.

Secaucus HGH Therapy addresses how to prevent, slow, or reverse the effects of aging and help people live longer, healthier and happier lives. HGH scientific research has applications in genetic engineering, stem cell injections, tissue engineering, and other medical advances like hormone modulation, also known as Hormone Replacement Therapy. Some people want HGH prescribed specifically for weight loss, body-building, athletic performance, for use with HCG injections or anti-aging, and although growth hormone does help both men and women burn fat, lose weight, build strong lean muscle and enhance performance, prescription HGH is not prescribed by doctors for those purposes alone.

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Why use HGH for hormone replacement therapy? The Human Growth Hormone is responsible for the growth and maintenance of every cell and organ in the human body. It helps promote healthier skin, thick hair and nails, healing and recovery, muscle building and bone growth, heart and brain health, libido, sexual desire and sexual function. Human Growth Hormone Therapy using Somatropin, the genuine, bio-identical form of HGH, was developed to treat patients with low levels of HGH or deficient HGH production also known as AGHD.

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Sermorein Acetate Therapy Injections

What is Sermorelin?

Sermorelin acetate (Growth Hormone-Releasing Hormone GHRH) is a synthetic version of a naturally occurring substance that stimulates the release of growth hormone (GH). Produced within and secreted by the pituitary gland, growth hormone is necessary for childhood growth and development. Primarily administered to children who fail to thrive (grow normally), because their bodies do not produce enough growth hormone, Sermorelin may be used to elevate and restore normal GH levels.

Benefits of Sermorelin Acetate Therapy

Promotes non-REM slow wave sleep, improves sleep quality and combats insomniaIncreases natural production of Human Growth HormonehGHIncreases calcium retention which strengthens and increases bone densityImproves heart functionIncreases energy, vitality, strength and enduranceIncreases lean body mass by developing new muscle cellsBreaks down body fat and fatty acidsEnhances the immune system and accelerates healing from wounds or surgeryImproves Physical and Mental PerformanceIncreases protein synthesis and stimulates the growth of all internal organs except the brainReduces liver uptake of glucose, an effect that opposes that of insulinPlays a role in fuel homeostasis; promotes liver glucogenesisContributes to the maintenance and function of pancreatic islets

As we age, our skin loses elasticity; may become wrinkled and loose, we gain fat and lose muscle mass, and our bone mass decreases. All of this is largely due to the decrease in growth hormone. Some would argue that this is just a normal part of life, fair enough. Of course we agree that everyone ages, but science has made it easier to do so gracefully and beautifully.

HGH is responsible for stimulating tissue repair, and can aid in losing weight, gaining muscle, and strengthening bones. It can also help skin regain some of its lost elasticity and improve skins texture and tone. Through Sermorelin or GHRH therapy, your body will increase production of its own HGH and, over the course of time, will begin to repair and rejuvenate itself.

GHRH or Sermorelin therapy is best utilized as a long-term program. It can improve your energy and stamina, reduce incidents of injury by strengthening your joints and bones, aid in weight loss and increasing lean muscle mass, reduce dangerous belly fat, and improve your sleep patterns and fight insomnia.

Sleep is one of the most important parts of our life. While our body is sleeping, our growth hormones are hard at work regenerating our cells and keeping us healthy. GHRH therapy can improve the quality of your sleep, leaving you with more energy during the day and allowing your body to get the work done that it needs to while you sleep.

Sermorelin Acetate Therapy can also enhance the effects of a testosterone therapy when combined in a complete hormone replacement program.

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Importance Effective long-term treatments are needed to address the obesity epidemic. Numerous wearable technologies specific to physical activity and diet are available, but it is unclear if these are effective at improving weight loss.

Objective To test the hypothesis that, compared with a standard behavioral weight loss intervention (standard intervention), a technology-enhanced weight loss intervention (enhanced intervention) would result in greater weight loss.

Design, Setting, Participants Randomized clinical trial conducted at the University of Pittsburgh and enrolling 471 adult participants between October 2010 and October 2012, with data collection completed by December 2014.

Interventions Participants were placed on a low-calorie diet, prescribed increases in physical activity, and had group counseling sessions. At 6 months, the interventions added telephone counseling sessions, text message prompts, and access to study materials on a website. At 6 months, participants randomized to the standard intervention group initiated self-monitoring of diet and physical activity using a website, and those randomized to the enhanced intervention group were provided with a wearable device and accompanying web interface to monitor diet and physical activity.

Main Outcomes and Measures The primary outcome of weight was measured over 24 months at 6-month intervals, and the primary hypothesis tested the change in weight between 2 groups at 24 months. Secondary outcomes included body composition, fitness, physical activity, and dietary intake.

Results Among the 471 participants randomized (body mass index [BMI], 25 to <40; age range, 18-35 years; 28.9% nonwhite, 77.2% women), 470 (233 in the standard intervention group, 237 in the enhanced intervention group) initiated the interventions as randomized, and 74.5% completed the study. For the enhanced intervention group, mean baseline weight was 96.3 kg (95% CI, 94.2-98.5) and 24-month weight 92.8 kg (95% CI, 90.6-95.0). For the standard intervention group, mean baseline weight was 95.2 kg (95% CI, 93.0-97.3) and 24-month weight was 89.3 kg (95% CI, 87.1-91.5). Weight change at 24 months differed significantly by intervention group (estimated mean weight loss, 3.5 kg [95% CI, 2.6-4.5} in the enhanced intervention group and 5.9 kg [95% CI, 5.0-6.8] in the standard intervention group; difference, 2.4 kg [95% CI, 1.0-3.7]; P=.002). Both groups had significant improvements in body composition, fitness, physical activity, and diet, with no significant difference between groups.

Conclusions and Relevance Among young adults with a BMI between 25 and less than 40, the addition of a wearable technology device to a standard behavioral intervention resulted in less weight loss over 24 months. Devices that monitor and provide feedback on physical activity may not offer an advantage over standard behavioral weight loss approaches.

Trial Registration clinicaltrials.gov Identifier: NCT01131871

Overweight and obesity have high prevalence1 and are associated with numerous health conditions.2 Interventions emphasizing both diet and physical activity are effective for weight loss, resulting in 6-month weight loss of 8% to 10% of initial weight.3 However, challenges remain to sustaining weight loss long-term.3

There is wide availability of commercial technologies for physical activity and diet.4 These technologies include wearable devices to monitor physical activity, with many also including an interface to monitor diet. Short-term studies have shown these technologies to result in modest improvements in weight loss when added to a behavioral intervention.5,6 These technologies may provide a method to improve longer-term weight loss; however, there are limited data on the effectiveness of such technologies for modifying health behaviors long term.4

This randomized trial examined whether adding wearable technology to a behavioral intervention would improve weight loss across 24 months among young adults aged 18 to 35 years. Additional outcomes included body composition, fitness, physical activity, and dietary intake.

Question Is the addition of a wearable device to monitor and provide feedback on physical activity effective for improving weight loss within the context of a behavioral weight loss intervention?

Findings In this randomized trial that included 470 young adults, weight loss was significantly less (by 2.4 kg) in response to a behavioral intervention when a wearable device that monitored and provided feedback on physical activity was included within the intervention.

Meaning Devices that monitor and provide feedback on physical activity may not offer an advantage over standard behavioral weight loss approaches.

IDEA (Innovative Approaches to Diet, Exercise and Activity) was a randomized clinical trial conducted at the University of Pittsburgh and was one of the studies within the EARLY (Early Adult Reduction of Weight Through Lifestyle Intervention)Trials consortium, with each study implementing a unique intervention in young adults.7 The IDEA study protocol is available in Supplement 1. Participants were randomized to 1 of 2 groups. Both groups received a behavioral weight loss intervention for 6 months; at 6 months, both interventions added telephone counseling sessions, text message prompts, and access to study materials on a website. However, after the initial 6 months, participants randomized to the standard behavioral weight loss intervention (standard intervention) group initiated self-monitoring of diet and physical activity behaviors, and those in the technology-enhanced weight loss intervention (enhanced intervention) group used the study website to access education materials only, and wearable technology was provided along with a web-based interface to monitor physical activity and diet. Randomization was stratified by sex and race (white or nonwhite) using a computer program that applied randomly selected block sizes of 2 and 4 with the sequence of randomization kept confidential to the other investigators. The primary outcome was weight change at 24 months.

Recruitment occurred across 10 recruitment periods that took place between October 2010 and October 2012 at the University of Pittsburgh using direct mail, mass media advertisements, or referral from clinical research registries. Eligibility was assessed based on self-reported medical history, and clearance from the participants physician was also obtained. Procedures were approved by the University of Pittsburgh institutional review board, and all participants provided informed consent.

Eligibility criteria included age between 18 to 35 years, body mass index (BMI) of 25.0 to less than 40.0 (calculated as weight in kilograms divided by height in meters squared), access to a cellular telephone that could receive text messages, and a computer with internet access. Exclusion criteria have been published.8

Both the standard intervention group and the enhanced intervention group received regular intervention contact. Group-based sessions were scheduled weekly for the initial 6 months and monthly between months 7 to 24. If a participant was unable to attend a scheduled group session, attempts were made to engage the participant in a makeup session. Theory-based strategies were used to promote adherence to weight loss behaviors.9-13 At each session, participants were given feedback on weight change and were provided materials to complement the topic of the session. Beginning with month 7, these materials were posted on the study website, along with a weekly behavioral tip.

During months 7 to 24, participants were also scheduled to receive a brief (10 minutes) individual telephone contact once per month and weekly text messages. The telephone contacts were conducted by intervention staff and followed a standard script. Text messages were provided once or twice per week and were used to prompt engagement in weight loss behaviors or to remind participants of upcoming intervention sessions. Participants were compensated $5 per month to offset the cost of receiving text messages.

Calorie intake in both intervention groups was prescribed based on baseline weight at 1200 kcal/d for individuals who weighed less than 90.7 kg, 1500 kcal/d for those who weighed 90.7 to less than 113.4 kg, and 1800 kcal/d for those who weighed 113.4 kg or more. If weight loss exceeded 6% during each 4-week period or if BMI was 22 or less, prescribed individual calorie intake was increased. Dietary fat was prescribed at 20% to 30% of total calorie intake, and sample meal plans were provided to facilitate adoption of the prescribed dietary recommendations. During months 1 to 6, participants were instructed to self-monitor dietary intake in a diary that was returned to the interventionists at the conclusion of each week, and the intervention staff provided feedback prior to returning diaries to the participants. During months 7 to 24, participants in the standard intervention group self-reported their daily intake using a website designed for this study, and this information was available to the staff during the intervention telephone contacts. Participants in the enhanced intervention group self-monitored their dietary patterns using the technology described below.

Nonsupervised moderate-to-vigorous physical activity (MVPA) in both intervention groups was initially prescribed at 100 minutes per week and increased at 4-week intervals until a prescription of 300 minutes per week was achieved. Participants were instructed to engage in structured forms of MVPA that were 10 minutes or longer in duration. During months 1 to 6, participants were instructed to self-monitor their MVPA in a diary returned to the interventionists at the conclusion of each week. The intervention staff provided feedback on these diaries. During months 7 to 24, participants in the standard intervention group self-reported their daily MVPA using a website designed for this study, and this information was available to the staff during the intervention telephone contacts. Participants in the enhanced intervention group self-monitored their MVPA using the technology described below.

Technology Used by the Enhanced Intervention Group

The enhanced intervention group was provided and encouraged to use a commercially available wearable technology that included a web-based interface (FIT Core; BodyMedia). This system included a multisensor device worn on the upper arm that provided feedback to the participant on energy expenditure and physical activity through a small display or through web-based software developed by the manufacturer. While the display provided information about total MVPA, the web-based software also provided feedback on MVPA performed in durations of 10 minutes or longer. The web-based software also allowed for self-monitoring of dietary intake. Intervention staff had access to this information during the scheduled telephone contacts.

Measures occurred at 0, 6, 12, 18, and 24 months. Participants received $100 for completing each of the 4 postbaseline assessments. Assessment staff were masked to prior data at each assessment to minimize potential bias.

Weight was assessed to the nearest 0.1 kg with the participant clothed in a hospital gown or lightweight clothing. Height was measured only at baseline to the nearest 0.1 cm with shoes removed.

Body composition was assessed using dual-energy x-ray absorptiometry from a total body scan. Prior to this scan, women had a urine pregnancy test; a positive result excluded the participant from further study participation.

Cardiorespiratory fitness was assessed with a submaximal graded exercise test performed on a motorized treadmill.8 Oxygen consumption was assessed using a metabolic cart.

Physical activity was assessed using a portable device worn for 1 week.14,15 Data were considered valid if the participant wore the device for 10 or more hours per day for 4 or more days during the observation period.16,17 Minute-by-minute data were used to identify minutes and metabolic equivalent (MET)minutes per week of sedentary behavior (awake time, <1.5 METs), light-intensity physical activity (1.5 to <3.0 METs), and MVPA (3.0 METs). Percent sedentary time was calculated as sedentary time identified by the activity monitor divided by the monitor wear time.

Diet over the past month was assessed using the web-based version of the Diet History Questionnaire18,19 and DietCalc software (version 1.5.0).

Percent weight loss was included as a post hoc outcome.

For safety, depressive symptoms were assessed using the 10-item Center for Epidemiology Studies questionnaire.20 Participants with a score of 13 or greater were referred to their primary care physician and provided a list of community resources to assist in obtaining treatment. Resting blood pressure was assessed following a 5-minute seated resting period using an automated system; participants with systolic blood pressure of 140 mm Hg or greater or diastolic blood pressure of 90 mm Hg or greater were referred to their primary care physician. Participants were queried regarding the occurrence of overnight hospitalizations and conditions to assess for adverse and serious adverse events.

Sex, education, income, employment status, smoking status, alcohol consumption, and depressive symptoms20 were assessed by self-report using questionnaires. Race and ethnicity, measures included in the early trials consortium, were assessed by self-report using questionnaires with fixed categories.

The mean weight loss from baseline to month 24 in the standard intervention group was projected to be approximately 3.4 kg at 24 months, with these estimates based on data from prior weight loss studies that included young adults.21-23 We specified 2.3-kg or more mean weight loss for the enhanced intervention compared with the standard intervention, so that the mean weight loss in the enhanced intervention group was expected to be 5.7 kg at the end of month 24. This would allow participants in the enhanced intervention group to maintain a clinically meaningful weight loss of at least 5%.3 Using a standard deviation of 6.8 kg for both groups, a 2-sided t test at 5% level of significance had 90% power to detect a mean difference of 2.3 kg (effect size, 0.33) between the enhanced intervention and standard intervention groups if 24-month data were available for at least 191 patients in each group. Based on an expected attrition rate of 20%, the recruitment goal was 238 participants per group.

Descriptive statistics were used to describe the participants in the 2 groups. Statistical significance of group differences in distributions was tested using Wilcoxon test for continuous variables and Pearson 2 test or exact tests for categorical variables, as appropriate.

It was expected that the likelihood of missingness could be predicted by the observed data, so missing data were assumed to be at random and a likelihood-based analysis was used. Thus, the primary hypothesis of participants in the enhanced intervention group achieving weight loss different from those in the standard intervention group was tested by fitting a linear mixed-effects model via maximum likelihood with weight over time as the outcome, including race, sex, time (assessment, treated as discrete, at baseline and at 6, 12, 18, and 24 months), intervention (enhanced intervention vs standard intervention), and interventiontime interaction as fixed effects and participants and recruitment periods as random effects. Weights measured during or after pregnancy were excluded from the analyses. Significance of the difference in distributions of weight was tested with a likelihood ratio test of the null hypothesis H0: =0, with as the coefficient of the intervention by 24-month visit interaction in the linear mixed-effects model.

For all of the models, if the interventiontime interaction was statistically significant (P<.05), the equality of mean changes in the 2 intervention groups at each intermediate time point was tested. The mean change at each time point, estimated using the least-square means, are presented by intervention along with the corresponding 95% confidence intervals. P values were adjusted by the Holm method for multiplicity when the differences were tested at multiple time points.24 No adjustments for multiple comparisons were made for the primary outcome. P values for all other secondary outcome analyses were adjusted for multiplicity using the Holm method.

Multiple imputation was used for sensitivity analysis. Specifically, 10 Monte Carlo Markov Chain imputations based on the observed variables (intervention group, sex, race, ethnicity, education, income, employment status, waist circumference, smoking status, alcohol consumption, depression, and weight) at previous assessments were used to impute the missing weights for the sensitivity analysis. The estimates from the imputed data sets were averaged to see if they were similar to the likelihood-based estimates from the primary analysis. A similar approach was used for the secondary outcomes.

Fisher exact test conducted separately for each time interval was used for comparing adverse events and other alerts. All tests were 2-sided, and P<.05 was used as the cutoff for statistical significance. All analyses were conducted using SAS version 9.3 (SAS Institute Inc).

This study randomized 471 participants (BMI, 25 to <40; age range, 18-35 years; 28.9% nonwhite; 77.2% women), with specific exclusion criteria by participant shown in the Figure. However, prior to the start of the intervention, 1 participant was discovered to be ineligible and was removed from the study. Thus, 470 participants received the intervention and are included in the analysis. Descriptive characteristics for the standard intervention and enhanced intervention groups are shown in Table 1. Weight data at 24 months was available for 74.5% of the sample (72.5% in the standard intervention group, 76.4% in the enhanced intervention group [Figure]). The 20 women in the standard intervention group and 9 in the enhanced intervention group who became pregnant after randomization discontinued participation in the study for safety. When these women are excluded, 79.3% of those in the standard intervention group and 79.4% in the enhanced intervention group had weight measured at 24 months.

There was significant change in weight over time (P<.001 for time), and the change differed significantly between the enhanced intervention and standard intervention groups (P=.003 for grouptime interaction), with less weight loss in the enhanced intervention group (Table 2). Estimated mean weights for the enhanced intervention group were 96.3 kg (95% CI, 94.2 to 98.5) at baseline and 92.8 kg (95% CI, 90.6 to 95.0) at 24 months, resulting in a mean weight loss of 3.5 kg (95% CI, 2.6 to 4.5). Corresponding values for the standard intervention group were 95.2 kg (95% CI, 93.0 to 97.3) at baseline and 89.3 kg (95% CI, 87.1 to 91.5) at 24 months, for a mean loss of 5.9 kg (95% CI, 5.0 to 6.8). At 24 months, weight loss was 2.4 kg (95% CI, 1.0 to 3.7) lower in the enhanced intervention group compared with the standard intervention group (P=.002). Results from the sensitivity analysis using multiple imputation were similar, with weight loss at 24 months of 3.3 kg (95% CI, 2.5 to 4.0) in the enhanced intervention group and 5.3 kg (95% CI, 4.5 to 6.2) in the standard intervention group.

In post hoc analysis, percent weight loss differed significantly between the standard intervention and enhanced intervention groups (P<.001) (Table 2). Although there was no significant difference between groups at 6 months (estimated means, 9.4% for standard intervention vs 8.4% for enhanced intervention; P=.15), percent weight loss was significantly greater in the standard intervention group compared with the enhanced intervention group at 12 months (estimated means, 8.9% vs 7.0%; P=.01), 18 months (estimated means, 7.9% vs 5.6%; P=.002), and 24 months (estimated means, 6.4% vs 3.6%; P<.001).

Participants in the standard intervention and enhanced intervention groups did not differ significantly for fat mass, lean mass, percent body fat, bone mineral content, bone mineral density, or cardiorespiratory fitness (P.05 for all), although there were significant changes across time among all participants (P<.01 for all for time). (Table 2).

Differences between intervention groups for physical activity and dietary intake were not significant (Table 3). Regardless of the intervention conditions, there was a significant change in percent sedentary time, sedentary time, and light-intensity physical activity across time (P<.001 for all). Although total MVPA (minutes per week or MET-minutes per week) did not change significantly over time, MVPA performed in bouts of 10 minutes or longer significantly changed across the intervention (P<.001 for minutes per week and MET-minutes per week). Approximately 95% of participants providing weight data also provided valid physical activity data across the assessment periods (eTable 1 in Supplement 2).

Total calorie intake and the percent of energy intake consumed as dietary fat, carbohydrates, and protein changed significantly over time (P<.001 for all).

Of the 237 participants randomized to enhanced intervention, 191 participants received the wearable device that was a component of the intervention starting after month 6 and wore the device for 1 day or longer (median days worn, 170.0 [25th-75th percentile: 68.0-347]). On days that the device was worn, the median wear time was 241.1 min/d (25th-75th percentile: 99.3-579.1). User experience with this technology is reported in eTable 2 in Supplement 2.

There were no significant differences between groups in the number of safety alerts, nonserious adverse events, and serious adverse events (Table 4).

In this study, the addition of wearable technology to a behavioral intervention was less effective for 24-month weight loss. This may be a result of the technology not being as effective for changing diet or physical activity behaviors compared with what was achieved with the standard intervention; however, the study found no significant difference in these measures between the standard intervention and enhanced intervention groups. Thus, the reason for this difference in weight loss between the standard intervention and enhanced intervention groups warrants further investigation.

The few studies that have shown promise for adding wearable technology at the onset of a weight loss intervention have been short in duration and have included relatively small samples of participants.5,6 However, in one 9-month intervention, combining a group-based weight loss intervention with wearable technology improved weight loss compared with the group-based treatment alone.25 Furthermore, the group-based treatment resulted in a mean weight loss of approximately 2 kg, whereas our standard intervention resulted in mean weight loss of approximately 8 kg at both 6 and 12 months. Thus, questions remain regarding the effectiveness of wearable technologies over and above a standard intervention and how to best use them to modify physical activity and diet behaviors in adults seeking weight loss.

Although this study showed weight loss across the 24-month intervention in young adults, similar to trials of middle-aged and older-aged adults,22,23,26,27 the benefits achieved at 6 months were not fully sustained long term. Thus, regardless of age, challenges remain to preventing or minimizing weight regain following initial weight loss in adults. These findings are important because of the lack of data to support the effectiveness of approaches for weight loss in young adults, who have a high prevalence of overweight and obesity.1 The interventions used in this study resulted in substantially greater weight loss than what was recently reported for young adults in response to a 24-month low-intensity, technology-based intervention.28 Given that there was not a no-treatment control condition in this study, the degree to which the observed change in weight is a direct result of the intervention vs other factors cannot be determined. However, the importance of examining effective weight loss strategies for young adults is supported by a recent report showing that this age demographic has a prevalence of obesity (32.3%) higher than the prevalence in youth 12 to 19 years of age (20.5%) but lower than that found in middle-aged adults (40.2%).29 This may suggest that young adulthood is an important transition period for weight gain and the development of obesity.29

There were limitations to this study. The study sample was restricted to young adults, so results cannot be generalized to other ages. The multisensor wearable device was worn on the upper arm, which may not reflect the effectiveness of more contemporary devices worn on the wrist. However, the accuracy of wrist-worn devices to monitor physical activity and energy expenditure compared with the arm-worn device has been questioned,30 which may also limit their effectiveness, and this may not be consequential. Moreover, the use of wearable technology was not initiated at the onset of the intervention, which may have influenced how the participants adopted and used the technology during their weight loss efforts. The device used was also commercially available, and therefore the investigators did not have control over any additional information that may have been provided through the website available for use with this device. Dietary intake was assessed using self-report, which may have affected the accuracy of this measure and therefore influenced the understanding of how the intervention influenced this aspect of energy balance. Additional investigation is also needed to examine for whom wearable devices and other technologies may be effective within the context of weight loss efforts and how these technologies influence other components of weight loss, namely, eating behavior and dietary intake.

Approximately 75% of the participants provided outcome data at the 24-month assessment. Of the 120 participants missing 24-month weight, approximately one-third (n=38) had missing weight due to either being excluded for pregnancy (n=29) or moving out of the area (n=9), which are unlikely to bias the results. Linear mixed models used all available data from participants with missing data (ie, from earlier time points) to gain efficiency. Although multiple imputation was used to account for missing data in a sensitivity analysis, the loss of outcome data most likely resulted in reduced precision for the parameter estimates. Moreover, it is possible that the results could be biased in the event that the data lost to follow-up were not missing at random. Assessment staff were also aware that individuals were engaged in a weight loss trial, which may have introduced additional bias.

Among young adults with a BMI between 25 and less than 40, the addition of a wearable technology device to a standard behavioral intervention resulted in less weight loss over 24 months. Devices that monitor and provide feedback on physical activity may not offer an advantage over standard behavioral weight loss approaches.

Corresponding Author: John M. Jakicic, PhD, University of Pittsburgh, Department of Health and Physical Activity, Physical Activity and Weight Management Research Center, 32 Oak Hill Ct, Pittsburgh, PA 15261 (jjakicic@pitt.edu).

Correction: This article was corrected online on September 22, 2016, to correct transposed data in the abstract.

Author Contributions: Dr Jakicic had full access to all the data in the study and takes responsibility for the integrity of the data and the accuracy of the data analysis.

Study concept and design: Jakicic, Davis, Marcus, Rickman, Wahed, Belle.

Acquisition, analysis, or interpretation of data: Jakicic, Davis, Rogers, King, Helsel, Rickman, Wahed, Belle.

Drafting of the manuscript: Jakicic, Marcus, Wahed.

Critical revision of the manuscript for important intellectual content: Davis, Rogers, King, Helsel, Rickman, Wahed, Belle.

Statistical analysis: King, Wahed, Belle.

Obtained funding: Jakicic, Wahed, Belle.

Administrative, technical, or material support: Jakicic, Davis, Marcus, Helsel, Rickman.

Study supervision: Jakicic, Davis, Rogers, Rickman, Belle.

Conflict of Interest Disclosures: Dr Jakicic reported receiving an honorarium for serving on the Scientific Advisory Board for Weight Watchers International; serving as principal investigator on a grant to examine the validity of activity monitors awarded to the University of Pittsburgh by Jawbone Inc; and serving as a co-investigator on grants awarded to the University of Pittsburgh by HumanScale, Weight Watchers International, and Ethicon/Covidien. Dr Rogers reported serving as principal investigator on a grant awarded to the University of Pittsburgh by Weight Watchers International. Dr Marcus reported receiving an honorarium for serving on the Scientific Advisory Board for Weight Watchers International. No other disclosures were reported.

Funding Support: This study was supported by grant U01 HL096770 from the National Institutes of Health and the National Heart, Lung, and Blood Institute (NHLBI).

Role of the Funders/Sponsors: The funders/sponsors had no role in the design and conduct of the study; collection, management, analysis, and interpretation of the data; preparation, review, or approval of the manuscript; or decision to submit the manuscript for publication. However, because this grant was funded as a cooperative agreement (U-award), the sponsor provided input on outcome measurements prior to implementation, and the program officers of the sponsor (NHLBI) were invited to participate in meetings of the data and safety monitoring board.

Additional Contributions: We recognize the contribution of the staff and graduate students at the Physical Activity and Weight Management Research Center and the Epidemiology Data Center at the University of Pittsburgh, who received salary support for their effort on this project.

Bandura A. Social Foundations of Thought and Action: A Social Cognitive Theory. Englewood Cliffs, NJ: Prentice Hall; 1986.

Janz KF. Use of heart rate monitors to assess physical activity. In: Welk GJ, ed. Physical Activity Assessment for Health-Related Research. Champaign, IL: Human Kinetics; 2002.

Marlatt GA, Gordon JR. Relapse Prevention. New York, NY: Guilford Press; 1985.

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If you don't want to waste time searching for the best weight loss plan, and especially if you are looking for long term results, look no further. Here are few things that will make deciding on the best plan for weight loss quick and easy. You'll want to make sure you investigate a few key things that the best weight loss plans in the country all seem to have in common.

We've come up with a set of essential rules for the best ways to lose weight when following a plan for weight loss. You will absolutely want to follow these if you want to lose weight and keep it off.

Guidelines to follow for the best weight loss plan:

1. Don't cut out a whole food group.

It is vitally important choose a balance of foods to make sure you don't miss out on any key essential nutrients. When you completely cut out a whole food group for example, grains, breads, potatoes, cereals, pastayou might miss out on the fortified vitamins and minerals that are found in these foods. It's better to reduce your portion size of these foods, rather than to completely cut them out for months on end to lose weight. Also, it's nearly impossible to cut out an entire food group for your whole lifetime, and this could set you up for future failure when it comes time to begin maintaining your weight.

2. No fewer than 1000 calories, per day, unless recommended and supervised by your doctor.

While keeping your diet at 900 calories per day may seem like the best way to lose weight in the moment, it's actually the worst. Why? Because you will without a doubt begin to lose lean muscle tissue. This is the last thing any of us want when we are attempting to achieve a healthy weight. Muscle protein is the largest contributor to metabolic rate, meaning it burns the most calories, even at rest. When you lose muscle, you'll see the scale drop, but this is not from losing fat! The fat tissue is still there, so it is extremely misleading when you inspect the scale. So steer clear of plans that decrease daily calories to under 1,000 kcals per day.

3. Focus on habits and lifestyle change.

The best weight loss plans all have one thing in common. They help you switch your entire lifestyle, not just your diet. Normally they will include lots of education, portion control, and will list ways to help you develop skills in food preparation. They should absolutely provide tips on how to order at restaurants, and what a healthy, balanced meal looks like. The best weight loss plans almost always help you with grocery shopping lists, or planning menus for a family. Most importantly, these plans will focus on changing how you live your life around food not just making temporary changes. If a program claims they have a fast way to lose weight, then you might want to think twice, because you may not develop the skills you need to keep the weight off once it's gone. And no one wants to have to lose weightagain.

4. Skip diets that skip protein, or recommend severely limiting protein intake.

If a diet is dropping your lean protein intake drastically, such as a vegan or vegetarian diet, you might want to skip it. You can easily add in all the healthy foods that a vegan diet containsand achieve all the same health benefitswithout dodging lean proteins. Contrary to popular belief, beans are NOT a complete source of protein. We're not sure where this rumor began circulating, but it's absolutely false and here's why: Beans contain a very, very small amount of lysine. Too small to count toward your daily amino acid needs. And so you MUST combine them with another food source, such as rice or bread, in order to get the complete amino acid profile your body requires. But the real problem is this: any of the amino acids found in plant foods will never be absorbed as well as amino acids from lean animal proteins. Plants contain fibers and indigestible complexes that bind amino acids and minerals, making them much more difficult to absorb. Lean proteins are easily broken down into separate amino acids, and are readily absorbed along with minerals like iron and zinc. So if a plan encourages a total vegan diet, you might want to reconsider the protein part, and embrace all of the healthy foods present in a vegan diet.

5. No fat and ultra-low carb diets are a no-go.

Most of us have moved on from the 80's and 90's no-fat dieting craze. However, there are still diets that recommend removing all the fat you can from your diet, which is truly crazy. You absolutely need certain essential fats. Without them, you might develop dry skin, texture changes in your hair, and deficiencies in certain vitamins, such as Vitamin A, D, E, and K. Additionally, your brain is composed mainly of fat, and healthy fat intake is crucial to maintaining healthy brain function. The essential fats you need are found in a variety of foods, such as flax seed, chia seeds, soybeans, pumpkin seeds, walnuts, salmon, and avocados. Any diet that does not include foods that contain essential fats is one you will not want to explore.

In summary, the best way to lose weight and keep it off is to follow a weight loss plan, such as bistroMD, that focuses on lifestyle changes, and helps you learn the skills you need to achieve a normal weight. Explore our menu and get started today!

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Best Weight Loss Plan for Long Term Results - bistroMD

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With weight gain, slow and steady is the common pacewe often look back, wondering: How did I get to this weight? Long-term weight gain typically happens at a miniscule 1-2 pounds per year, which can snowball into something substantial as we age. Fad diets lure us with the promise of rapid weight loss, but researchers are looking at it from a different angle: Can changing what we eat stop long-term steady weight gain?

What the Science Says

Scientists from the Friedman School of Nutrition Science and Policy did a study using data collected from 120,784 healthy, non-obese, middle-age participants in three well-established cohorts: Nurses Health Study, Nurses Health Study II, Health Professionals Follow-up Study. Data was collected at every four-year period for 16 to 24 years.

Researchers were interested in how participants diet quality affected their trend in weight gain. Without altering anyones food intake, the researchers looked at what participants consumed, with a focus on protein and the glycemic load (GL)two measures of diet quality. Then, they examined how changes in participants weight corresponded to diet quality. Why?

High-protein foods (think meats, dairy, nuts, beans) are thought to help with weight loss because of their ability to promote satiety, spare lean muscle mass, and help offset the slow in metabolism. GL was used because it reveals both carbohydrate quality and quantity. The more popular glycemic index (GI) is used to assess how a food will increase your blood sugar, but this doesnt account for the amount of the food that you eat. GL accounts for both the foods GI and portion eaten. High GL foods (think refined carbs) are thought to make weight gain more likely because they make your blood sugar rise rapidlyleading to insulin release, which favors fat storage.

Achieve your #ResolutionReset goals with the help of the Under Armour Scale! Its the easy, seamless way to weigh-in, and it shares your weight with MyFitnessPal so you never have to manually logagain.Youll also receive 3 free months of MyFitnessPal Premium and MapMyFitness Premium so you can reach your fitness goals even faster.

Weighty Findings

Once the data was collected, the researchers could then summarize associations, also known as data trends, between certain types of food and weight gain or loss. Here are some of their weightier findings:

Keep in mind that the results of this study are associations meant to show relationships between diet quality and weight gain or loss. This does not confirm that particular diet types cause weight gain or loss. Nonetheless, these relationships are still important, given that were looking at a large group of participants over the course of decades.

Whats the Takeaway?

This study confirms that the quality of your diet matters for keeping your weight in check over a long period of time. A balanced diet rich in whole grains, fruits and vegetables will help you maintain a low glycemic load. Choosing lean protein sources like chicken, fish, nut butter and low-fat cheese will reduce the amount of fatparticularly saturated fatin your diet. Both glycemic load and protein type are indicators of your diet quality, and will affect your weight.

Its apparent that a calorie is not a calorie in this case, so do calories still count when it comes to weight loss? The answer is a resounding Yes! Even though the study focused on diet quality, this is just one factor out of many that affect our weight. To be successful at maintaining a healthy weight, both the number of calories consumed and the quality of those calories matters.

MORE TO HELP YOUR #RESOLUTIONRESET

Reset Your Resolution Ask the Dietitian: Why is Weight Loss So Hard? Ask the Dietitian: What is the Best Carb, Protein and Fat Breakdown for Weight Loss

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Sermorelin Acetate is a growth hormone-releasing hormone that is produced naturally by the human brain to stimulate production and release of growth hormone by the pituitary gland. It stimulates the pituitary gland to naturally produce increased amounts of human growth hormone. The increased volume of human growth hormone (HGH) produced by the pituitary gland causes an increase in the production of Insulin-Like Growth Factor-1 (IGF-1) by the liver. During youth, ample amounts of GHRH are produced so that the pituitary is able to provide the body with sufficient growth hormone to sustain health, vitality, and growth. During aging, GHRH declines,causing a decrease in the secretion of pituitary HGH which leads to growth hormone insufficiency which can erode health & vitality.

Sermorelin Acetate Therapy causes the pituitary gland to increase growth hormone production thereby increasing the livers production of IGF-1.

Sermorelin Acetate is often prescribed as a cost-effective alternative to human growth hormone for adults with human growth hormone deficiency as diagnosed by a licensed physician.

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Sermorelin Acetate Therapy | Olympia Pharmacy Sermorelin ...

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You can be a lazy woman and lose weight. I like to think that you can be a busy woman and lose weight.

Obviously being proactive in losing weight and feeling great takes time and energy. With a job to go to and a family to take care of these things sometimes go on the backburner.

When my husband tries to get me up at 5am to work out with him I give him the eye (he hates the eye) and I roll back over because I know I have a long day ahead of me.

Thats why its important for me to look for any possible ways to lose weight without having to exert more time and energy than I have. If I can get a workout in then great, but if not what am I going to do?

If youve ever heard the saying that abs are made in the kitchen, not the gym, then know that it is the truth.

Love handles and muffin tops are also made in the kitchen.

What Im saying is the kitchen can be good or bad, it totally depends on you.

Im getting off track.

The purpose of this post is to talk about ways that you, the busy woman, can lose weight without trying to cram in exercise time.

Will you get six pack abs? Nope.

Will you get ridiculously toned arms? Nope.

Will you finally get that bubble butt? Nope.

Those things require muscle and you cant build muscle if you dont work on building muscle.

What I talk about in this post is strictly meant for those looking to drop the pounds aka burn the fat.

There is a caveat to the things you will read here. None of them are miracle cures. They are basic things that you should be doing already.

I dont believe in weight loss pills or other silver bullets.

I believe in making sure the human body performs the way it is supposed to perform.

Nothing more, nothing less.

If this is the only thing you do on the list then consider yourself a success.

Carbs are delicious.

Carbs are deliciously bad.

Carbs can really make or break how your body looks. When you are working out and burning a ton of calories, carbs can be your friend.

When all you are doing is working at your desk job and picking up the kids after school carbs are your worst enemy.

There is also a bit of confusion around carbs. Many people associate carbs with bread, pasta, and rice, and they would be absolutely correct. But carbs are also present in vegetables.

So that means vegetables are bad?! You already know the answer to that. Of course, vegetables arent bad for you. They contain the good carbs.

Its the so-called white carbs that you need to watch out for. These carbs, if not burned off, get converted into glycogen which your body likes to use to make fat. If you stop providing your body with these carbs then you stop providing your body with a way to produce that nasty fat.

If you want to see the impact that carbs have on your body then do a carb detox. Youll be amazed at the weight you start to drop simply by changing up a few things.

I lost 3lbs over a weekend when doing a carb detox one time and 13lbs over two months just by cutting back on the soda and candy bars.

Ill catch myself wanting to revisit Cheesecake Factory from time to time and skipping right to dessert but thats okay if you do these things in moderation.

Now that you are dropping the carbs you need to replace the lost energy that they provide with another source.

Say hello to your new best friend Mr. Protein.

Protein is the energy source that humans have relied on since the dawn of time. Our cavewoman ancestors didnt bother baking bread or cakes. They ripped off a slab of Elk and ate it like everyone else.

They never got tired because protein provided them with what I like to call clean energy.

When we are tired we often run for whatever has the most sugar (soda, candy, etc.) because our brains tell us that we need a boost of energy. The problem is that this energy is dirty energy. It is temporary and you end up crashing afterward.

Converting your body over to clean energy means that you are more energized throughout the day without that annoying grogginess that kicks in after lunch.

There is another huge benefit of consuming protein and that is muscle growth. No, you wont look like the Hulk, but your body requires energy and the good stuff that protein provides to build muscle. Building muscle burns fat.

See where Im going with this?

The most difficult thing about consuming protein isconsuming protein. It can be hard getting your daily intake!

Thats why protein powders were invented. They have all different types with all different flavors. They are wonderful. The protein powder that Im totally addicted to right now is Fitmiss Delight Nutritional Shake.

I dont know about you but I love to eat so the idea of fasting never appealed to me until I learned more about it.

When I used to think of fasting I would think of the people that would go two or three weeks without eating. No way! You wont see me lasting that long.

Then I learned about intermittent fasting and its benefits.

Intermittent fasting is simply restricting your meals to one a day. Instead of getting everything you need in 4-6 meals you do it all at once.

Why would you do this? It sounds like torture, right?

Well, there are a number of benefits to intermittent fasting:

There are tons more but those reasons should be enough.

Intermittent fasting takes some training. Ive eaten multiple meals a day my whole life so changing things up to just one at night took a little getting used to but once I did it, it was amazing.

I always chuckle at diets that tell you to eat less. You can eat almost all of the food that you want as long as it is the good food!

Youd be surprised how many awesome meals you can have with just vegetables alone. I know the vegans out there are screaming I told you so but nobody wants to listen to them (just playing, I love you).

However, when I started to look up how to get more vegetables into my diet I was introduced to a lot of wonderful things.

Instead of pasta, I could do zucchini noodles.

Instead of mashed potatoes, I could do cauliflower mashed potatoes. Oh and roasted cauliflower with some seasoning? O. M. G.

You can really get any type of flavor that you want with vegetables. You just have to go explore and hunt down a recipe.

This one is the most difficult for me for a couple of reasons:

There isnt much I can do about #1. Its just something that I have to train my body to get used to.

There are some tricks you can do to help with #2 though.

The most common trick is to simply always carry water around with you. Another neat trick is to fill up a gallon of water and mark it off at certain levels to show you where you are supposed to be each hour.

Want to flavor your water up a bit? Check out these 11 great tasting detox water recipes.

I know the idea of this post is to lose weight without exercising, but when you combine these things with exercise then, of course, you will see more drastic results.

Dont think that you need to train for a marathon. You can start off by simply walking 30 minutes a day. I know what youre thinking, you walk 10,000 steps every day at work!

Thats great, but you need to do the type of walking that allows you to clear your mind. The type of walking that isnt interrupted every couple of steps.

I make sure to combine my walks with walking my girls (my dogs).

Losing weight starts with the type of stuff that you put into your body. If you can get that under control and treat your body like the fine temple it is then you will start to see the results.

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How to Lose Weight Quickly Without Exercise

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When you think of testosterone, do you think of manliness? Testosterone is a natural hormone that can be found in both men and women. You probably know that testosterone is partially responsible for muscle building and sex drive. However, it also helps prevent hair loss and keeps your mood stable.

About one-third of men ages 60 and older have low testosterone.

Some symptoms of low testosterone are:

Men with higher testosterone may live longer than those with lower levels of the hormone. One study published in the Journal of Clinical Endocrinology and Medicine explained that declining testosterone levels can cause some signs of aging (source). Researchers found that low testosterone in older men was linked to an increased risk of death.

That seems a little frightening, but you dont have to worry if youre younger than 60, right? Well, your testosterone begins to decline after you hit 30 (source). You lose about one percent every year. This could make you slowly lose your sex drive and gain extra pounds.

A Mens Journal article explains that todays man has less testosterone than men in the past. In fact, testosterone levels in men have dropped more than 20 percent in the past 20 years (source).

The obesity epidemic may be partly to blame. In addition, a 2011 Northwestern University study found that testosterone levels in men drop after they become fathers (source). Environmental toxins may raise estrogen levels in men, therefore reducing testosterone levels.

Does all of this testosterone decline mean that you need testosterone replacement therapy? Not necessarily. The practice is controversial. Are you meant to defy the natural decline that happens with age? When youre 80, should you be the buffest grandpa on the beach?

Perhaps not. Boosting your testosterone doesnt have to be so dramatic. Testosterone replacement therapy (TRT) comes with side effects. Some risks of TRT are (source):

Men undergoing chemical TRT should avoid contact with women and children for several hours before applying a testosterone gel. The gel could cause hair growth and premature puberty in these individuals .

A responsible doctor might suggest lifestyle changes before recommending TRT. TRT is relatively new, and researchers arent sure what all of the long-term side effects and risks may be.

Using natural measures to optimize your testosterone levels can help you feel better as you age. These natural testosterone enhancers arent going to turn you into a ripped hunk overnight. However, they will gradually improve your health and wellness as you work them into your lifestyle over the long term.

What you eat plays a huge role in your testosterone production. Some foods, like flaxseed, licorice, mint, high-PUFA vegetable oils, trans fats, alcohol and soy can lower your testosterone levels (source). Well discuss some of these below in the section about what to avoid for optimal testosterone production.

Certain foods can also enhance your testosterone production. The vitamins and minerals in some foods help raise your own testosterone levels. Others balance out your intake of certain macronutrients, like healthy fats, that contribute to healthy amounts of testosterone in the body.

You might want to put down the Gatorade and reach for pomegranate juice during your next workout. Researchers have found that men who drink pomegranate juice have higher testosterone levels (source).

Participants in the study drank pomegranate juice every day for two weeks. Their salivary testosterone levels increased by almost 25 percent.

The polyphenols in pomegranate help lower cortisol, a stress hormone (source). Research has proven that increasing blood cortisol levels will lead to diminished testosterone levels (source). Certain types of exercise can increase cortisol levels and lower testosterone, as can mismanaged stress in daily life. Chugging pomegranate juice can deliver benefits even when you cant catch a moment to calm down.

You may think of eating veggies as a good habit for boosting your overall wellness. However, did you know that eating cruciferous vegetables can help your reproductive health?

Cruciferous vegetables include broccoli, cauliflower, kale, Brussels sprouts and cabbage. They contain diindolylmethane, or DIM, a chemical that combats estrogens in the body.

DIM binds to extra estrogen and removes it from the system. Too much estrogen can lead to a low libido, increased risk of cardiovascular disease, bone deterioration, cognitive decline and prostate problems (source). If a man has high estrogen levels and low free testosterone, these issues are exacerbated.

However, too little estrogen can be problematic too. Low estrogen has been linked with cardiovascular disease.

Eating cruciferous vegetables can help your body balance out the ratio of testosterone to estrogen. Instead of adding hormones to your system, you can simply optimize them by eating enough of these types of vegetables.

Zinc is a mineral that is essential for many functions in the body, including the creation of cells, immune immunity and digestion. People with low levels of zinc may also have low testosterone levels. Although scientists are not sure what causes this correlation, they think that the mineral may help keep testosterone-producing testicular cells healthy.

Your body doesnt store zinc (source). Therefore, you must consume it every day to maintain your levels. Doctors recommend that adult men consume 11 milligrams of zinc per day (source).

Zinc is naturally available in some foods. Other foods, like many cereals, may be fortified with zinc. It can also be taken as a supplement.

Some foods that are high in zinc are(source):

Your body uses zinc more efficiently when it comes from an animal source (source). However, eating plenty of grains, legumes and vegetables can help ensure that you get enough in your diet.

Eating more fat can help you boost your testosterone levels. For many decades, health gurus and doctors said that dietary fat leads to heart problems. Researchers are now finding evidence that contradicts that theory.

As your testosterone declines with age, you begin to hold onto fat. Your metabolism slows down, and you may have trouble developing muscle (source).

Eating more monounsaturated and saturated fats can increase your testosterone levels. A 1997 study in the Journal of Applied Physiology reported that men who ate more fat had higher resting testosterone levels. A 2005 study in the Journal of Clinical Endocrinology & Metabolism found that men who went from a high-fat diet to a low-fat diet lowered their testosterone levels (source).

Does this mean that you should eat fatty junk food, ice cream and cake? The type of fat that can help lower cholesterol is high-quality monounsaturated or saturated fat. This includes:

Arent you supposed to avoid cholesterol to benefit your heart health, especially as you get older? Research into the link between cholesterol and heart health is beginning to find that it may be more beneficial than you think (source).

Cholesterol is necessary for cell generation. It also helps produce sex hormones, including testosterone.

The cholesterol that you eat doesnt usually increase the levels of cholesterol in the blood (source). One of the largest studies of dietary cholesterol and cardiovascular disease was initiated by Ancel Keys in 1958. This Seven Countries Studies found no link between serum cholesterol levels and the amount of cholesterol or saturated fat that subjects ate (source).

That doesnt mean that you should go ahead and gorge on fried food, however. Deep fried foods may develop toxic byproducts that harm your health (source).

The Leydig cells in the testes are responsible for making much of a mans testosterone . They derive what they need from the cholesterol found in the blood to create testosterone.

If you dont have enough cholesterol floating around in your blood, your Leydig cells will create their own cholesterol (source). This process enables them to create testosterone, but it also suppresses the actions of the Leydig cells. Over time, this will inhibit their ability to produce the hormone.

Although eating cholesterol-rich foods may not increase the amount of cholesterol in your diet, researchers have found that eating certain types of fatty acids can. The lauric acid found in coconut oil can drastically increase your HDL, or good cholesterol (source).

Eating saturated fats instead of carbohydrates has also been found to increase HDL levels in the blood (source). Therefore, the focus may not be so much on eating more eggs but on replacing sugars and carbs in the diets with healthy fats.

Many bodybuilders drink coffee. The caffeine can give you energy, boost metabolism and detoxify the body. Researchers have also found that coffee can increase testosterone levels.

In a 2012 study, healthy men who drank five 6-ounce cups of coffee throughout the day had increased testosterone levels (source). They also exhibited lower estradiol levels.

The estrogen-testosterone relationship is interdependent. Often, men with low testosterone have elevated estrogen and vice versa (source). Therefore, eating estrogen-blocking foods can suppress estrogen production and allow testosterone to flourish.

Some scientists have found that men who eat animal protein have higher levels of testosterone (source). This includes lean meat, fish, eggs and milk. Eating too much soy-based protein could increase your estrogen levels.

Different sources of protein contain different arrangements of amino acids. Animal proteins like milk, eggs and meat are thought of as complete proteins. They contain all of the essential amino acids.

People who dont get enough protein have lower levels of testosterone than people who do. However, the optimal amount of protein that your body really needs for muscle building is .8 grams per pound of lean body weight (source).

Upping your protein consumption too much could lower your testosterone levels (source). Eating more than 30 percent protein might make it difficult to consume enough fat to support testosterone production. If youre trying to boost your protein consumption, you might want to balance it out with healthy fats so that you dont see a decline in your testosterone levels.

Intermittent fasting can also help you increase testosterone levels. Intermittent fasting involves avoiding any calories for fewer than 24 hours. Some people choose to fast after an early dinner until mid-morning the next day. Others will fast for 24 hours once or twice a week.

During an intermittent fast, your body cant draw energy from the sugars and insulin that normally fuel it, especially when you eat plenty of carbohydrates. However, it still needs energy to operate. It begins to burn body fat in order to keep you going.

The more body fat you have, the more your body will convert testosterone into estrogen. Estrogen further lowers testosterone and causes you to hold onto more fat. Its a vicious cycle.

Lowering body fat can reduce estrogen production and increase testosterone production. A body fat ratio of six to eight percent is ideal for optimal testosterone levels.

Whenever you eat, regardless of the nutrients you take in, your testosterone levels drop (source). One study found that healthy men who temporarily avoid taking in calories can increase testosterone levels by 180 percent (source).

You can get many minerals from foods, but if youre deficient, you can boost your intake of certain nutrients with supplements.

Zinc is one supplement that has been found to boost testosterone only if you dont get enough through the diet. If you already get enough zinc in your diet, taking a zinc-containing supplement might not do anything for your testosterone levels (source).

Maca root has been used as an aphrodisiac for centuries. It actually comes from the root of a plant thats part of the broccoli family. Cruciferous vegetables, such as broccoli, contain phytochemicals that block estrogen production.

However, maca has not been found to change the levels of testosterone in the blood (source). Scientists theorize that instead, it may affect the way the body is able to use available testosterone.

What researchers have determined is that maca root supplementation can boost libido and sperm count. While it doesnt directly increase testosterone levels in the blood, it can lead you to have more sex. We discuss the relationship between sex and testosterone later in this article.

Although maca is technically a food, not a supplement, it doesnt taste very good. It is traditionally grown in Peru, and its difficult to find as a cooking ingredient in the U.S. It is easy to find as a powder or a capsule, however.

If you cant get enough protein from actual foods, you can supplement with animal protein to boost your testosterone. Whey or egg hydrolysate supplements can help you take in enough testosterone-boosting protein.

Vitamin D is a nutrient that your body synthesizes when youre exposed to sunlight (source). However, many people dont go outside enough to produce sufficient levels of vitamin D. When they do, the sunscreen that they wear can prevent your body from absorbing the UV light that allows it to create the vitamin.

Vitamin D is often thought of as a hormone (source). Although the vitamin itself is not a hormone, it metabolizes into calcitriol, which is a hormone that binds to more than 2,700 sites on the human genome. Researchers are only recently beginning to learn about the comprehensive effects of vitamin D deficiency.

An Austrian study published in 2010 found that men could increase their testosterone levels by supplementing with vitamin D (source). One of the issues uncovered in the study was that perhaps a vitamin D deficiency in western cultures has resulted in the decline of testosterone in the general public.

The researchers also found that the amount of vitamin D included in many multivitamins may not be sufficient for boosting testosterone. It may be more effective to take supplements that contain between 400 and 1,000 IU of vitamin D.

Vitamin A can increase your testosterone levels. Although this vitamin is more often associated with eye health, brain health and immunity, it helps optimize your anabolic hormones.

Vitamin A also helps your body use protein. When the protein that you eat can be properly used by the body, it can help you build muscle more efficiently, which supports healthy testosterone levels.

In one study, adolescent boys with delayed puberty were found to have low vitamin A levels. Supplementation with vitamin A worked similarly to supplementation with testosterone in bringing on signs of puberty (source). Administering vitamin A was just as effective as administering anabolic steroids to promote lean body mass.

Experiments on rodents have found that vitamin A crosses the blood-testis barrier. It is stored in the testes and transformed into usable retinoic acid as needed. Rodents with more vitamin A in the testes secrete more testosterone (source).

Rats that do not get vitamin A experience an increase in estrogen. Eventually, the accessory sex organs deteriorate (source).

The research is not restricted to animal studies. One study that looked at the food consumption of male twins discovered a link between vitamin A consumption and testosterone (source).

Plant-based vitamin A, like the carotenoids found in carrots, butternut squash and sweet potatoes, are less bioavailable than animal-based vitamin A. They must be eaten with fats to convert to usable vitamin A in the body.

Supplementing regularly with foods that are high in vitamin A or cod liver oil can have similar effects as testosterone therapy. Butter, dairy products and eggs are high in vitamin A. So is animal liver. These foods also contain zinc and healthy fats, which support healthy testosterone.

A diet thats too high in protein can deplete your vitamin A levels. Getting the proper levels of vitamin A with adequate protein intake will optimize the way the protein is used by the body and will help you achieve optimal testosterone levels.

Too much vitamin A can be toxic. Natural forms of vitamin A can be tolerated at much higher levels than synthetic vitamin A before they become toxic, however (source). Also, people who get enough vitamin D tend to be able to safely consume more vitamin A.

Vitamin E is important for the endocrine system. One study found that vitamin E deficiency doesnt lower plasma testosterone. However, supplementing with vitamin E can increase plasma testosterone levels (source).

Saw palmetto is a type of palm tree that is common in the southeastern U.S. The berries produced by the tree were historically eaten by Native Americans to treat prostate problems. The berries were also used as a remedy for infertility (source).

Now, you can buy supplements that contain concentrated saw palmetto berries. The Mayo Clinic reports that saw palmetto is a popular alternative therapy for enlarged prostate (source). It has been also used as a treatment for low sperm count and low libido.

The reason saw palmetto works as a treatment for enlarged prostate lies in its ability to stop the breakdown of testosterone. As testosterone deteriorates, it turns into dihydrotestosterone.

This conversion causes enlargement of the prostate. By allowing your body to retain more testosterone, saw palmetto prevents the prostate from growing as rapidly as it might otherwise.

However, some argue that dihydrotestosterone is a more potent version of testosterone. Dihydrotestosterone is responsible for the growth of facial hair, the building of muscles and sexual function. In fact, one study found that men who took saw palmetto as a supplement experienced a decrease in libido (source).

However, others say that saw palmetto increases the production of testosterone, it can enhance libido and even promote hair growth.

One study looked at the effects of taking saw palmetto with astaxanthin, a strong marine-based antioxidant (source). The study was conducted by the manufacturer and did not include a control group.

Researchers found that high doses of the medication seemed to stop the conversion of testosterone into estradiol. However, the effects may have been due to the fact that the drug contained zinc, a known aromatase inhibitor (source). Aromatase inhibitors prevent testosterone from being transformed into estradiol.

While its true that saw palmetto can help men retain testosterone, it comes at the expense of the conversion of testosterone to dihydrotestosterone. Further research must be conducted to determine the effectiveness of saw palmetto in supporting healthy testosterone levels in men who dont have an enlarged prostate.

Boron can help the body create more free testosterone and less estrogen (source). After taking 10 milligrams of boron for a week, participants experienced increases in free plasma testosterone and decreases in estrogen (source). However, dihydrotestosterone and cortisol levels were elevated. More studies need to be done for conclusive evidence that taking boron can help boost testosterone.

Testofen is a supplement marketed for increasing testosterone levels. It contains fenugreek extract.

One study found that men who took 600 milligrams of Testofen per day for six weeks experienced increased libido and arousal (source). Participants did not experience side effects, like the sleep interruptions or mood disruption that can be caused by testosterone replacement therapy. Researchers hypothesized that Testofen may help to support healthy testosterone levels.

As you get older, your hormone levels are disrupted. In fact, the decline of testosterone and IGF-1, another anabolic hormone, increases the risk of metabolic syndrome, diabetes and mortality in the elderly (source). Magnesium consumption increases the bioavailability of testosterone.

D-aspartic acid is an amino acid that helps create testosterone. Athletes may use it to temporarily raise testosterone levels. It has also been used to treat infertility (source).

This supplement can help the brain release hormones that support testosterone production. The amino acid can also build up in the testes, leading to a slight increase in testosterone levels.

Studies have found that d-aspartic acid may be most effective at increasing testosterone levels in infertile men. In one study, infertile men who took 2.66 grams of the supplement every day for 90 days experienced a 30 to 60 percent elevation in serum testosterone levels (source).

However, another study that involved men who performed heavy resistance training while taking 3 grams of d-aspartic acid for 28 days found no change in testosterone levels (source). Other studies have had similar results.

If you have problems with infertility, this may be an effective supplement. It has not been reported to cause significant side effects.

The most common side effect is acne. This may be a result of the shift in hormones caused by the supplement. It may also cause chronic headaches.

Ginger may activate antioxidant enzymes that fight toxins in the testes (source). Researchers have found that ginger extract can increase testosterone level in infertile men (source).

If you have healthy testosterone levels, its unclear whether ginger will elevate them. However, ginger has other beneficial effects on health and sex hormones (source).

Diindolylmethane, or DIM, is a molecule that is pervasive in broccoli, kale and cauliflower. Its most significant effects are on the metabolism of estrogen (source).

It is an aromatase inhibitor and therefore prohibits the transformation of testosterone into estrogen. It also turns more powerful types of estrogen into less potent forms. If you take too much DIM at once, however, it can cause a surge in estrogen.

Creatine supplementation can elevate the levels of dihydrotestosterone in the blood. Some people recommend cycling creatine in a loading phase followed by a maintenance phase (source).

During the loading phase, you might take 5 grams of creatine three times a day for a week. After seven days, you could take 5 grams once a day for the next two weeks.

In a 2009 study, participants who supplemented with creatine in this manner experienced a 56 percent increase in dihydrotestosterone initially. Levels remained at 40 percent above baseline during the maintenance stage.

Ashwagandha may be the most well-researched herbal supplement for targeting testosterone. The root and fruit of the ashwagandha plant are used medicinally (source).

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How To Increase Testosterone Naturally: Complete Guide

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