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Many pharmaceutical professionals promote the benefits of testosterone replacement therapy. They state that administering this hormone in the form of a gel, injection, or pellet can relieve the symptoms of low testosterone.

These symptoms can include:

Using a product such as testosterone pellets may relieve some of the symptoms associated with low testosterone levels. However, testosterone pellets have many risks and side effects. People should discuss these with a doctor before trying this treatment.

Testosterone pellets are a form of hormone replacement therapy. They are about the size of a grain of rice, and a doctor will implant them under the skin.

These pellets contain crystallized testosterone and deliver a steady, low dose of this hormone to the individual for up to 6 months at a time.

Although many people believe that testosterone replacement therapy can be beneficial, it can cause side effects and increase the risk of certain health conditions.

The possible side effects of testosterone replacement therapy include the following:

Too much testosterone can increase a persons risk of the following conditions:

Testosterone pellets also come with specific health risks. These risks include:

Taking testosterone supplements disrupts the bodys ability to make testosterone.

This means that when a person stops taking testosterone supplements, they may feel worse suddenly because their body has not adjusted to making testosterone on its own again yet.

Testosterone pellets work by emitting a steady, low level of testosterone over a period of several months. A doctor will typically implant the pellets under the skin, or subcutaneously, near the hip or on the buttocks. This procedure is quick and can take place in the doctors office.

First, the doctor will thoroughly clean the area where they plan to implant the pellets. They will then administer a local anesthetic before making a small incision in the skin and using a tool called a trocar to insert about ten pellets.

The pellets should release a steady dose of the hormone for several months following the implantation.

Testosterone pellets have received mixed feedback.

Many people who use some form of testosterone replacement therapy, including the pellets, report feeling an immediate boost in energy and sex drive.

In a 2014 study, only 17 percent of people who had testosterone replacement therapy chose to use testosterone pellets. However, of those who did, 70 percent were satisfied. The rate of satisfaction was similar for the testosterone gels and injections.

The same study shows that 64 percent of the people who chose testosterone pellets favored them over the other forms of therapy due to their ease of use.

A 2013 study investigating mens decisions to begin and stop using testosterone pellets reported that there was no difference in the testosterone levels of the men who continued to use testosterone pellets and those who discontinued the therapy.

Even so, many doctors still recommend testosterone pellets as an option for males with hypogonadism, a condition in which the body does not produce enough testosterone.

It can take some trial and error to achieve the correct testosterone dosage in replacement therapy.

However, the dosage is difficult to adjust when using testosterone pellets because adding or removing pellets requires an additional medical procedure each time.

As a result, some doctors recommend that people start with another form of testosterone replacement therapy, such as gels or injections, to get the dosage right before switching to testosterone pellets.

Most doctors will consider using testosterone pellets for a person once they have determined a dosage that alleviates the symptoms of low testosterone without raising red blood cell counts.

Medical professionals remain divided regarding the benefits of testosterone replacement therapy and whether or not it can help alleviate the symptoms of hypogonadism.

Harvard Mens Health advise people considering testosterone therapy to consult a doctor and learn about all of the side effects and risks before making a decision. They also recommend that people interested in this therapy try to boost their energy by making lifestyle changes first.

However, for people using testosterone replacement therapy, testosterone pellets may offer benefits over other forms of this treatment. Potential advantages include:

More research on testosterone replacement therapy is necessary to verify its benefits and minimize its potential risks. Testosterone pellets may be a more convenient treatment option than other forms of testosterone replacement therapy for those with hypogonadism.

However, people should not view testosterone pellets as a quick fix to boost their energy levels and sex drive. It is vital to always speak with a doctor before starting testosterone replacement therapy and to be aware of the potential side effects and risks.

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This article was originally published here

Arch Ital Urol Androl. 2021 Dec 21;93(4):460-464. doi: 10.4081/aiua.2021.4.460.

ABSTRACT

OBJECTIVE: We aimed to investigate the relationship between COVID-19 and Erectile Dysfunction (ED) and the effect of serum testosterone level on the disease prognosis.

METHODS: Between April-December 2020, 70 patients who were admitted with a complaint of ED after having COVID-19 and whose serum testosterone level was checked for varicocele, premature ejaculation, and infertility reasons before COVID-19. The patients filled the International Index of Erectile Function (IIEF-5) and their testosterone level was checked. The questionnaire was arranged to assess the first month before COVID-19 and after COVID-19. Testosterone levels of the patients before and after COVID-19 were compared. The relationship between testosterone levels and hospitalization in the intensive care was evaluated.

RESULTS: It was revealed that testosterone levels and IIEF-5 scores after COVID-19 in all patients were statisticaly and significantly different compared to the period before COVID-19 (p < 0.05). Testosterone levels of patients in need of intensive care were significantly higher than those without any need of intensive care (p < 0.05).

CONCLUSIONS: Our study has presented that COVID-19 may cause ED and high testosterone levels increase the rate of hospitalization in the intensive care by intensifying the disease.

PMID:34933531 | DOI:10.4081/aiua.2021.4.460

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Erectile dysfunction and testosterone levels prior to COVID-19 disease: What is the relationship? - DocWire News

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Dehydroepiandrosterone, more commonly known as DHEA, is a hormone that some lifters take in supplement form. Bodybuilders specifically may take DHEA to help them build muscle or maintain muscle while losing body fat. After all, the hormone is linked to testosterone production, so taking extra DHEA, its thought, will help improve the production of T.

But heres the thing, nothing will help you carve out your dream physique if your diet and training program arent in check. Assuming youve got those two things under control, then keep reading on whether or not DHEA can help you reach your physique-related goals.

Editors note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. Its always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Dehydroepiandrosterone (DHEA) is the second-most abundant circulating steroid in humans, and it serves as the primary precursor for other hormones such as testosterone and estrogens. (2) Most DHEA is made in the adrenal glands, but the testes, ovaries, and other organs can also produce smaller amounts.

Your DHEA production begins at puberty, peaks around age 20, and starts to decline rapidly when youre about 25. (6) By the time youre 75, the amount of DHEA in your bloodstream will be 80% lower than it was when you were 25. Production of testosterone and estrogen also slow down as a result. These changes all play a role in age-related losses of muscle mass and bone density, and could also contribute to cognitive decline (like memory and mood). (1)(6)

DHEA plays many roles in the body, from regulating inflammation to insulin sensitization and muscle growth. Results from animal studies quickly launched supplemental DHEA into the spotlight. In reality, supplemental DHEA is neither a panacea nor total pseudoscience. It could be helpful for some populations (but not the young, recreational exercisers looking for that extra advantage).

Despite its testosterone-enhancing effects, DHEA supplementation doesnt improve performance or muscle mass in healthy, young recreational exercisers. It could be of some use for elderly adults.

DHEA supplementation increases circulating DHEA levels in almost every study, and in many studies, elevations in testosterone also occur. Changes in estrogen and testosterone are less reliable, though, and most of the notable effects are seen in specific populations.

Higher testosterone has been reported in men and women of all ages, but youll see the most significant effects if you are a healthy, premenopausal female under the age of 60. (2)(3)(6)(7) DHEA also raises testosterone levels in elderly women. Regardless of age, men are less likely to see significant elevations in their testosterone levels due to DHEA supplements.

DHEA has also led to elevations in estrogen in young men and women, but most research has been done in postmenopausal women, where DHEA exerts the same effect (though unreliably). (3)(7)(9)

Insulin-Like Growth Factor 1 (IGF-1) is an anabolic hormone that has also been shown to increase due to DHEA supplementation but only with long-term use in healthy women over 60. (12)

Even though DHEA supplementation often leads to higher testosterone levels, it doesnt have a substantial effect on body composition. Elevations in lean body mass are minimal, and they dont occur at all in young, healthy, active participants.

According to one meta-analysis, DHEA supplementation led to reductions in body weight (about 0.5 kilograms) and elevations in lean body mass (about 0.7 kilograms), but all participants were older women. (6)

In another analysis with a more diverse population, DHEA supplementation was similarly effective for improving lean body mass, but it didnt affect body weight. The analysis also saw an average of one percent reduction in fat mass but noted (rightly) that this probably isnt a meaningful change. (10)

Except for one study (which noted a decrease in fat percentage with no change in body weight), DHEA supplementation has had no impact on the body composition of young, trained men or co-ed recreational athletes. (4) Some authors point out that the lack of effect in young people could be due to the short length of studies, which generally last four to six weeks. Four months of DHEA supplementation did enhance the effects of weight training in an elderly population. (6)

A small body of evidence shows that long-term DHEA supplementation is associated with slightly higher bone mineral density (BMD) of the hip in elderly men and women. Still, more research is needed to confirm these findings. (8)

A recent meta-analysis reported that DHEA reduced cortisol levels enough to have clinical relevance (a meaningful application in the real world). The effects of DHEA on cortisol tend to be more pronounced in women, though, and most of the participants in this analysis were female (many of whom were postmenopausal). So, these results dont apply to a large population. (1)

According to an analysis that included participants with an underlying health condition, long-term, low-dose DHEA supplementation reduced fasting glucose. The change was minimal, though, and other markers of insulin resistance werent affected. (11)

Even though DHEA hasnt been shown to improve body composition or performance in young people or athletes, it is banned by the World Anti-Doping Agency (WADA). (3)(4)(5)(10) So, if you participate in a drug-tested sport, you should not use any supplements that contain DHEA.

A recent meta-analysis noted frequent reductions in HDL cholesterol (the good kind) after long-term DHEA supplementation, but this was only apparent in women. The average reduction was minimal in most cases, but the authors noted a clinical concern in women with lupus whose loss of HDL was much more significant. (9)

DHEA is likely most effective for postmenopausal women and people over 60 years of age because this group experiences clinically-relevant changes in body composition and BMD with supplementation. The relatively larger elevations in testosterone experienced by younger women dont translate to meaningful performance outcomes or body composition.

Since WADA bans DHEA, it should not be used by drug-tested athletes.

Most studies use doses of DHEA ranging from 50 to 100 milligrams per day, and these doses are safe for long-term use in the studied populations. Fifty milligrams per day appears to be the minimum effective dose to support BMD, and 100mg doses result in reliable elevations in hormone levels. These doses have also resulted in improved lean body mass in elderly populations.

Doses up to 400mg per day have been used safely for up to eight weeks in men, but 200mg per day reduced HDL cholesterol in women with lupus.

To reiterate: If youre a drug-tested athlete, you should not take DHEA.

Circulating DHEA the form that exists in our bodies plays integral roles in muscular, metabolic, and cognitive health throughout our lives. Supplementation seemed like a logical intervention, and animal studies showed promise, but in practice, DHEA isnt a fountain of youth or muscle mass.

Though it reliably elevates circulating levels of DHEA and often testosterone, as well any meaningful changes to health are pretty minimal, especially in healthy, young exercisers. Its somewhat effective for producing minor improvements in body composition and bone mineral density in older individuals, but young athletes looking for an advantage should look elsewhere. Despite the lack of evidence supporting any performance-enhancing effects, DHEA is banned by WADA.

Featured Image: restyler/Shutterstock

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What Is DHEA and How Is It Used? - BarBend

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The University of Pennsylvanias Lia Thomas, a transgender female athlete on the Ivy League universitys swim team, this month set three school records and two national records, drawing the attention of international media and the ire of anti-trans groups and, reportedly, two anonymous teammates.

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Thomass times have slowed from what they were when she was swimming on the schools mens team, but her critics say her recent success is proof she still has an unfair advantage.

Thomas has given just one recent interview, with the competitive swimming news site SwimSwam.

Regarding the criticism, she said she and her coaches had anticipated some measure of pushback, but that the response has been much more intense than they had imagined.

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I just dont engage with it, she said. Its not healthy for me to read it and engage with it at all, and so I dont, and thats all Ill say on that.

Thomas told SwimSwam she realized she was a transgender woman during the summer of 2018, but decided to swim out that season on the mens team, which negativelyaffectedher mental health.

I was struggling, my mental health was not very good. It was a lot of unease, basically just feeling trapped in my body. It didnt align. she said.

Despite beginning hormone replacement therapy in the summer of 2019 and coming out to the swim team that fall, Thomas continued to compete on the mens team for the 2019-20 season. She said she trained with the team, but didnt regularly race at meets because she didnt feel comfortable.

A year later, Thomas was approved to swim on the universitys womens team for the 2020-21 season, which was canceled by the Ivy League because of the COVID-19 pandemic. Thomas is now more than two and a half years into her hormone replacement therapy.

According to NCAA guidelines, a transgender female athlete can compete for collegiate women's sports teams after completing one year of testosterone suppression treatment.

The assumption that being born with a male body automatically gives transgender women a leg up when competing against cisgender women is not well founded, according to the NCAA, and any strength and endurance advantages a transgender woman arguably may have as a result of her prior testosterone levels dissipate after about one year of estrogen or testosterone-suppression therapy.

The International Olympic Committee in November issued new guidelines for transgender and intersex athletes, rolling back its controversial 2015 framework requiring transgender women to take medication to lower their testosterone to below 10 nanomoles per liter for 12 months.

The IOCs medical and science director, Richard Budgett, said in July that the 2015 guidelines were no longer backed by science.

But critics are still arguing to the contrary, demanding organizations like the NCAA either bar transgender female athletes from competing on women's sports teams altogether or require they take testosterone suppressants for more than one year.

While the NCAAs rules demand the use of testosterone suppressants for a specific duration, the current requirements are not rigid enough and do not produce an authentic competitive atmosphere, John Lohn, editor-in-chief of Swimming World magazine, wrote in a recent op-ed lobbying the NCAA to bar Thomas from competing in the NCAA Womens Championships scheduled for March.

Athletes transitioning from male to female possess the inherent advantage of years of testosterone production and muscle-building, he wrote.

Joanna Harper, visiting fellow for transgender athletic performance at Loughborough University in England, told NBC News that it's important to remember that Thomas is just one woman, and she doesnt represent all transgender athletes. Many transgender female athletes are not nearly as successful after transition as they were before their transition, she said.

Weve never seen a transgender NCAA champion, and Lia is not likely to do it either, she said. But even if she did win an NCAA championship, we should see a few trans women each and every year winning NCAA Division 1 championships. So at some point it has to happen, and this idea that its some horrible miscarriage of justice that Lia is successful just doesnt add up.

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College swimming champion Lia Thomas targeted by transphobic rhetoric | TheHill - The Hill

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By Oak Duke| Outdoors columnist

Every year a trickle of bucks are taken at the tail-end of the deer season, The Late Season.

Undoubtedly, many of them wear tags because a lucky hunter happened to walk through the right clump of goldenrod in the middle of a field and pushed them out of this unlikely bedding area.

Or another big racker strolled into range because a landowner decided to cut out a few Christmas trees behind the old barn.

Or someone else decided to pull out a seasoned top to restock the woodpile ... and so on.

But most of these late season bucks have "gone nocturnal" and are caught away from their beds and sanctuaries being struck with their third bout of procreation fever.

And it happens every year, but not exactly at the same time on our calendars.

But it's about the same time on their internal time clocks.

Deer researchers attribute late season diurnal (daytime) buck movement to a phenomenon called the "Post Rut." This year, we know it as a third wave of breeding, following the first rut that occurred around Halloween, and a second wave, just before Thanksgiving.

Not only do unbred does cycle again (each month) along with about 30 percent of the doe fawns, but also bucks "cycle" in a way too.

Bucks' testosterone/pheromone production goes in waves and troughs throughout the months.

According to science, studying shifts in deer behavior, the white-tailed deer, along with other related animals, are chained to a phenomenon termed photoperiodism.

Photoperiodism is a big word that conveys a simple concept. Light effects hormone flow and behavior - especially breeding and especially in certain species of animals termed short-day breeders.

How's that happen?

Well, whitetails have a pineal gland in their brain, as do many critters, which processes light. It's a biochemical timer. The shortening days of fall set the timer for not only does to cycle, but also bucks' pheromone levels to increase too as bucks and does exchange pheromones at scrapes.

Melatonin production is a key ingredient to this rut equation. As the Full Moon waxes (getting brighter and reflecting more sunlight) there is also a proportionate increase of melatonin, dripped out of the pineal gland (which, according to researchers, waters down testosterone and other sex hormones) in the whitetail.

Then as the Full Moon wanes towards the dark of the moon or New Moon, testosterone- powered behavior (i.e. rutting) comes to the fore as melatonin production decreases.

And there's a lag time of a few days to almost a week. Seems it takes a while for the hormones or lack thereof to alter behavior.

In a similar way sheep farmers insert melatonin sponges into ewes to time their cycles.

Scientists have artificially skewed the breeding cycles of both bucks and does with injections of melatonin, taking these cues from classic agronomy practices, such as those used in goat and sheep husbandry.

We all know that the "running time" of the whitetail occurs each year sometime in November in the Southern Tier of New York state and northern tier counties of Pa. Sometimes a spike in activity occurs at the start of the month and sometimes almost at the end.

One could say that the moon, with its cycles, fine-tunes the rut.

Nature doesn't put all its eggs in one basket.

A number of does cycle in late October. And some bucks are ready then too, even though it has been termed the Pre-Rut.

Then, usually after a quiet spell, we see scrapes and rubs appearing almost overnight and we term this period as the Rut. And in that window is that ethereal moment we deem, "The Peak of the Rut," though it differs from one hollow to another, and from one year to another.

A month later, the cycle repeats one more time with unbred doe - and that's this Post Rut at the end of the season.

Next year, during the beginning of archery season we will undoubtedly see a couple spotted fawns.

Typically by then, just about all fawns born in the spring have already lost their spots and taken on their grey-brown winter-proof coats.

These little spotted guys were born around four weeks later or more than the majority of their age class, conceived in the prior two breeding windows.

These tiny fawns are the products of the December Post Rut breeding phase.

Oak Duke writes a weekly column appearing on the Outdoors page.

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On the tail end of the whitetail season - Hornell Evening Tribune

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It's one of the most popular and persisting myths in the world of sports and in fighting specifically: that athletes should refrain from having sex or masturbating in the lead-up to a big match. It was even alluded to in the definitive boxing movie, Rocky, by coach Mickey: "Women weaken legs."

But is there any truth to the theory? In a new video on his YouTube channel, fight commentator and retired UFC middleweight champion Michael Bisping addresses the long-running superstition. The idea originates all the way back in the ancient world and remains prevalent today, and is rooted in the notion that abstaining helps a fighter hold onto his "life force."

More recently, the language around this is slightly more scientific, and relates to an athlete not depleting his testosterone levels. But Bisping isn't convinced.

"You've got to fucking train," says Bisping. "Spend it! Use that life force." He goes on to say that he "probably" had sex with his wife before multiple fights, and that clearly these encounters didn't have any kind of impact on his winning track record.

"It's a great distraction from the fight," he says. "Actual science says that the more times you release, the more times you climax, it actually helps to increase the testosterone levels in you. And on the day of the fight, you're trying to do whatever you can to not think about the fight, you don't want that nervous energy... You've thought of this day for months, you've trained your arse off for months, you've pushed yourself to the absolute limit... I'm just saying, having a little distraction will take your mind off that."

He acknowledges, however, that there may be a placebo effect for some fighters who choose abstinence in the days before a big fight. Athletes tend to be a superstitious bunch, with all kinds of match day rituals. Whatever works.

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A UFC Fighter Explains Why It's Fine to Have Sex Before a Fight - menshealth.com

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BENNETT Kaspar-Williams says his nurses insisted on calling him a mom during his pregnancy despite being a man.

It was back in 2011 when Bennett first realized he was trans but he didnt begin his transition for another three years.

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He met his future husband, Malik, in 2017 and the two married in 2019. The couple wanted to have children and went over their options until they decided on having Bennett stop taking his testosterone hormone therapy.

Doing this allowed Bennetts ovaries to function as he hasnt received bottom surgery. He said he would be comfortable trying to conceive and carry a child.

Soon after, Bennett became pregnant and he and Malik welcomed their son Hudson in October 2020 via Cesarean section.

In the summer of 2015, Bennett had top surgery to remove his breastspaying $5,000 for the operation.

Bennett called the operation liberating.

I had this feeling that it was something that I needed to do, but I never had a self-hatred of my breasts, like some trans people.

Bennett added that he didnt have dysphoria over certain parts of his body but added that he never could have anticipated the relief of having his breasts gone.

It was a huge weight off my shoulders.

Bennett says that bottom half surgery is off the table because hes not dysphoric about that part of his body.

When it came to carrying and giving birth to his own child, however, Bennett says it wasnt a straightforward decision.

I always knew it was a possibility that my body might achieve pregnancy, but it wasnt something I ever wanted to do until I learned how to separate the function of my body from any notions of gender, he said.

Bennett added that he learned to think of his body as a tool instead of a collection of gendered stereotypes which helped him realize that he wanted to have a child naturally.

No one can ever really know whether having children is possible until you trybeing born with a uterus doesnt make conceiving or carrying a certainty.

Thats why its so important that we stop defining womanhood in terms of motherhood because its a false equivalency that all women can become mothers, that all mothers carry their children, or that all people who carry children are mothers.

Bennett became pregnant in March 2020 without any medical intervention except getting off testosterone.

He says he and Malik expected the process to take longer than it did but the two became worried as the pandemic happened.

This was just about a week before we went into lockdown here in March 2020, so my high spirits were pretty quickly replaced by anxiety around the pandemic and how I would keep myself and my baby safe.

He gave birth to Hudson in October of last year but says that he was constantly misgendered by the nurses despite having a beard and a flat chest.

The only thing that made me dysphoric about my pregnancy was the misgendering that happened to me when I was getting medical care, he said.

Even with a full beard, a flat chest, and a male gender marker on all my identification, people could not help but default to calling me mom, mother or maam.

Bennett says nothing about his pregnancy felt feminine to him and that carrying a child during the pandemic was the bravest thing hes ever done.

Nothing feels stronger than being able to say Im a dad who created my own child.

Bennett says he loves watching Hudson learn and share new discoveries with him, adding that its beautiful to see how children arent clouded by prejudice.

Children are these amazing beings that dont see the world with the same bias and preconceptions that adults do, Bennett said.

To my son, theres nothing more natural and normal than having a Dada and a Papa, and when hes old enough, he will come to know that his Dada was the one who carried him and took care of him so he could come into this world.

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Human growth hormone (hGH) is a proteohormone secreted by the pituitary gland. It acts through binding to the hGH receptor, inducing either direct effects or initiating the production of insulin-like growth-factor I (IGF-I), the most important mediator of hGH effects. Growth hormone is primarily known to promote longitudinal growth in children and adolescents, but has also various important metabolic functions throughout adult life. Effects of hGH on the adult organism are well established from studies with recombinant growth hormone (rhGH) therapy in growth hormone deficient subjects. In this particular group of patients, replacement of hGH leads to increased lipolysis and lean body mass, decreased fat mass, improvements in VO(2max), and maximal power output. Although extrapolation from these findings to the situation in well trained healthy subjects is impossible, and controlled studies in healthy subjects are scarce, abuse of hGH seems to be popular among athletes trying to enhance physical performance. Detection of the application of rhGH is difficult, especially because the amino acid sequence of rhGH is identical to the major 22,000 Da isoform of hGH normally secreted by the pituitary. Furthermore, some physiological properties of hGH secretion also hindered the development of a doping test: secreted in a pulsatile manner, it has a very short half-life in circulation, which leads to highly variable serum levels. Concentration alone therefore cannot prove the exogenous administration of hGH.Two approaches have independently been developed for the detection of hGH doping: The so-called "marker approach" investigates changes in hGH-dependent parameters like IGF-I or components of bone and collagen metabolism, which are increased after hGH injection. In contrast, the so-called "isoform approach" directly analyses the spectrum of molecular isoforms in circulation: the pituitary gland secretes a spectrum of homo- and heterodimers and - multimers of a variable spectrum of hGH isoforms, whereas rhGH consists of the monomeric 22,000 Da isoform only. This isoform therefore becomes predominant after injection of rhGH. Specific immunoassays with preference for the one or the other isoform allow analysis of the relative abundance of the 22,000 Da isoform. Application of rhGH can be proven when the ratio of this isoform relative to the others is increased above a certain threshold. Because the "marker method" and the "isoform method" have a different window of opportunity for detection, complementary use of both tests could be a way to increase the likelihood of detecting cheating athletes.

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Growth hormone - PubMed

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1. The easiest thing you can do, drink a shit ton of water and drink a shit ton of green tea.

All you gotta do is drink water and throw a green tea bag in there. Check out this article I wrote if you want more info. This first step may get your engine going and give you the energy, libido, and push to make you go to the gym at the end of the day.

2.Stop drinking.

Yeah, this one sucks, but it works. Alcohol destroys your HGH secretion which is basically what determines how in shape you are and how you feel.

Getting enough rest is essential to building bigger and stronger muscles. However, because drinking alcohol negatively affects your sleep patterns, your body is robbed of a chemical called human growth hormone (HGH) when you drink.1 HGH plays an integral role in building and repairing muscles, but alcohol can decrease the secretion of HGH by as much as 70 percent. Additionally, binge drinking can reduce serum testosterone levels. Decreases in testosterone are associated with decreases in lean muscle mass and muscle recovery, which can impair performance.

Now I am not saying stop drinking altogether, I'm just saying there are a couple of great alternatives to alcohol if you are habitually using it to chill out like l-theanine which is an awesome amino acid. Reducing alcohol consumption on the weekends would also be huge. In the studies of Liverking, he only drinks watered down Everclear which might be a move!

3. Find realistic opportunities to workout

For most people, finding time to work out is really hard. Your daily schedule does not necessarily allow for 30 minutes workout, you gotta get where you can. That's incorporating pushups and air squats in times where your shower is warming up or just taking the stairs. There are tons of places where you can get burn during the day, walk up the stairs, do the small little things to get into shape. These are the sustainable life choices that dont require you to buy a gym membership you won't use past February.

4. Practice Better Sleep Hygiene

I have been doing a ton of research on this. As a blogger, I look at a ton of screens every day, that lighting apparently fucks up my internal clock, which fucks up my hormone secretion that harms sleep. Now when it disrupts your sleep you end up with huge decreases in melatonin, HGH, all sorts of hormones that help your energy and health throughout the day. There's been tons of research on how looking at screens late at night can fuck up your whole system. I am not trying to sell you anything but blue light glasses would be a huge move if you have to work on the computer late at night. I can tell screens are a huge issue because legitimately when I wake up in the morning I turn my brightness up and go on my phone to help me wake up.

5. Stop Eating Like Shit, Dont eat breakfast.

This is easy to say hard to do. I am not going to give you a diet plan but easy quick fixes that can get you on track. Something I have been doing to cut calories I dont need working a sedentary job is straight-up dont eat breakfast. I take a bunch of supplements in the morning almost to act like a meal but they have little caloric value and kinda curb the hunger a little bit. Taking a handful of stuff like fish oil, creatine, theanine, b-12 vitamins etc. Can curb your appetite if mixed with a ton of water. If you want a list of supplements check out the Mintzy project.

Btw the Mintzy project is getting revamped January 1st he just has been traveling so much I haven't been able to get a hold of him.

6. Get Addicted to Workout Endorphins

This is the only way you are actually going to end up in killer shape. You have to get addicted to the endorphins. Hopefully, these small changes in your lifestyle will get your body into an anabolic state that will give you tons more energy and feel-good chemicals. Once your dopamine is jacked up you might start to take that extra step and wake up early to go to the gym every day. The huge component of that is healthy sleep. If you reach deeper sleep patterns you do not have to sleep for as long and feel more refreshed in the morning.

7. Schedule a Fight with Jose Canseco

Last year I had tons of motivation to work out because I had to train to fight Jose Canseco. That was literally the best way to wake up on January first and train hard as fuck and get in shape. Not all of us have that opportunity I am lucky. But Jesus that's a wake-up call to get in shape. Boxing workouts were the best for shedding fat and shocking your central nervous system into knowing it was changed or die. When you basically have to do basically wind sprints with your arms and do serious high-intensity movements for extended periods of time. If you are looking for the most efficient workouts for not putting on muscle but just getting in shape, fat-burning as many calories as you can, pick up boxing conditioning. Not necessarily strapping gloves on and hitting a bag, but the way boxers condition is the best way to get in shape. That's jumping rope, burpees, running stairs, wind sprints. Look into that type of workout. I can get a great workout by just getting the heart rate going and then extending it by jumping rope or hitting an ab wheel. Something to consider heading into the new year. At least you guys know I'm honest I could be jacked up on steroids and selling you supplements.

This is for everyone who missed last year.

Visit link:
New Years Resolution to get in shape? Here's Where To Start - Barstool Sports

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