Hey Men, Lost Your Sex Drive? This Could Be Why

Hey Men, Lost Your Sex Drive? This Could Be Why

Libido is such an interesting (and complex) experience.  Because of this it can be affected by so many things.  And we're not just talking about the obvious sex hormone testosterone here.

Although testosterone levels can have a big (yes BIG) effect on sex drive there are a lot of subtle things that can be going on too. 

In this post we'll dive into a bunch of key diet and lifestyle factors that have been shown to increase testosterone and libido.

Body fat:

Did you know that low testosterone is linked with high body fat?

Particularly visceral fat which is associated with a large waist circumference.  You see, with more fat there is more of an enzyme called “aromatase” that converts testosterone to estrogen.  And what you want is to keep that testosterone not convert it.

Losing excessive weight and keeping it off has so many health benefits including increased libido!

Diet:

Certain nutrient deficiencies can contribute to low testosterone.  Not only zinc and vitamin D but if you're not eating enough protein and healthy fats that can also have a negative impact too.

Not to mention eating way too few or way too many calories.  These aren't going to help you in the bedroom department either. 

So make sure you're eating enough food to sustain your resting metabolic rate (RMR) and that you're getting enough protein and healthy fats; not to mention the essential vitamins and minerals too.

Exercise:

Did you know that men can experience increased blood levels of testosterone after a bout of intense exercise? 

For some reason this doesn't seem to be the case after endurance exercise and endurance exercise may actually reduce the levels of circulating testosterone.  Nor do women seem to have this increased testosterone after a workout.

For a temporary boost men can try some weight lifting or a HIIT workout.

Sleep:

Sleep is critical for just about everything our bodies do.

If you're not getting 7-9 hours each night you're going to want to prioritize that for your health (and sex drive).  Try it.  You just may thank me.

Stress:

No one can deny that your moods can affect your sex drive, right? 

Too much stress, sadness, and worry can take over your mind and push that drive to reproduce right to the backburner.  So you want to try to minimize that stress hormone cortisol.

How about some tips?  Make time to do things you love, workout, spend quality time with your family and friends, meditate, relax with a great book, or take a long bath.  And don't forget to laugh.

Consider maca:

Have you heard of the Peruvian herb called “maca” (Lepidium meyenii)?

It's a plant in the cruciferous family (think: broccoli) and its root has been traditionally used as an aphrodisiac.  It's usually ground into a powder and dried.

Believe it or not there are a few studies that actually show an increased libido for those who supplement with it.  Scientists don't know exactly how it works, but it seems to work for both men and women and it doesn't seem to impact your hormones (not even testosterone). 

Maca is an antioxidant and seems to be protective of mens' prostate.  New research suggests it may also be helpful for our brains and bones.

It has a bit of a “dirt” flavour so most recipes don't call for the same amounts as in the supplement.  But trust me, you'll love the recipe below and if you're considering supplementing you should know:

●     Maca (as do many supplements) interacts with some medications so be sure to check with your doctor or pharmacist before taking maca supplements.

●     Because it can affect your moods you should be very careful taking maca if you have anxiety or depression.

●     It's not recommended for women who are pregnant or breastfeeding.

Recipe (libido-enhancing): Maca Hot Chocolate

Serves 2

2 cups almond milk

1 tablespoon coconut oil

1 tablespoon unsweetened cacao powder

1 teaspoon maca powder

½ teaspoon turmeric (optional)

1 tablespoon maple syrup

4 dashes cinnamon

1 dash sea salt

1 dash cayenne pepper (optional)

Heat almond milk and coconut oil in a saucepan.

Add all ingredients to blender and blend until frothy.

Serve and enjoy a cup with your significant other!

Tip:  Adding cayenne pepper is a traditional South American way to add a bit of spice to chocolatey foods and drinks. 

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/doctor-detective-low-libido

http://www.precisionnutrition.com/all-about-testosterone

https://authoritynutrition.com/8-ways-to-boost-testosterone/

https://examine.com/supplements/Maca/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=1903&lang=eng

What is FitRanX?

                                                           Congratulations Courtni!!!

Courtni Bowers passed her Level 1 Fitranx test. She did exceptionally well and has come such a long way in such a short period of time. And not to mention that she is a lot of fun to train. I am looking forward to helping you get to level 2. Keep up the good work. You are doing awesome!!!

                                                                  What is FitRanX?

FitRanX is a comprehensive and standardized ranking system used for gauging individuals' fitness levels. There are 8 levels with corresponding colors that represent each level.  It keeps you motivated and gives you clear and specific goals to strive for while ensuring that you are achieving balanced, full-body fitness.  John Heary is a certified fitness trainer and certified FitRanX instructor at Buffalo Personal Training & Orchard Park Fit body Bootcamp.  He is also a certified specialist in fitness nutrition.  You can contact John at 716-671-5460 to set up a free consultation.

Three Must Eat Breakfast Foods

Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can eat them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. 

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

1 teaspoon coconut oil

1 or 2 eggs (how hungry are you?)

¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.

Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

Five Cholesterol Myths and What to Eat Instead

Five Cholesterol Myths and What to Eat Instead

You knew there was a bit of an over-emphasis (borderlining obsession) about cholesterol, right?

Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall.  In fact depending on what it's combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”. 

They're grouped into two main categories:

●     HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.

●     LDL: Low Density Lipoprotein (AKA “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence their “badness”).

And yes, it's even more complicated than this.  Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn't simply cholesterol because it has very different effects on your body depending on which other molecules it's bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats.  Not to mention that it's incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn't nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver.  It's actually not from the cholesterol you eat.  Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)?  'Cause that's where it's made!

What you eat still can affect how much cholesterol your liver produces.  After a cholesterol-rich meal your liver doesn't need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there's a balance that needs to be maintained.  There are very few extremes that are going to serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

Don't start or stop any medications without talking with your doctor.

And while drugs can certainly lower the “bad” LDL cholesterol they don't seem to be able to raise the “good” HDL cholesterol all that well.

Guess what does?

Nutrition and exercise, baby!

One of the most impactful ways to lower your cholesterol with diet is to eat lots of fruits and veggies.  I mean lots, say up to 10 servings a day.  Every day.

Don't worry the recipe below should help you add at least another salad to your day.

You can (should?) also exercise, lose weight, stop smoking, and eat better quality fats.  That means fatty fish, avocados and olive oil.  Ditch those over-processed hydrogenated “trans” fats.

Summary:

The science of cholesterol and heart health is complicated and we're learning more every day.  You may not need to be as afraid of it as you are.  And there is a lot you can do from a nutrition and lifestyle perspective to improve your cholesterol level.

Recipe (Dressing to go with your salad): Orange Hemp Seed Dressing

Makes about ¾ cup

½ cup hemp seeds

½ cup orange juice

1 clove of garlic, peeled

dash salt and/or pepper

Blend all ingredients together until creamy.

Serve on top of your favorite salad and Enjoy!

Tip: Store extra in airtight container in the fridge.  Will keep for about a week.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/all-about-cholesterol

http://summertomato.com/how-to-raise-your-hdl-cholesterol

https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/

Why Your Waist Circumference Matters 100x More Than What You Weigh

Why Your Waist Circumference Matters 100x More Than What You Weigh

You totally want to ditch your scale, don't you?

You may have this weird kind of relationship with your “weight”. 

I mean, it doesn't define you (obviously).

What you weigh can matter but only to a certain extent.

Let's look at your waist circumference (well...you look at yours and I'll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we're talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the liver, intestines and other organs there.

This internal fat is called “visceral fat” and that's where a lot of the problem actually is.  It's this “un-pinchable” fat. 

The reason the visceral fat can be a health issue is because it releases fatty acids, inflammatory compounds, and hormones that can negatively affect your blood fats, blood sugars, and blood pressure.

And the apple-shaped people tend to have a lot more of this hidden visceral fat than the pear-shaped people do.

So as you can see where your fat is stored is more important that how much you weigh.

Am I an apple or a pear?

It's pretty simple to find out if you're in the higher risk category or not. The easiest way is to just measure your waist circumference with a measuring tape.  You can do it right now.

Women, if your waist is 35” or more you could be considered to have “abdominal obesity” and be in the higher risk category.  Pregnant ladies are exempt, of course.

For men the number is 40”.

Of course this isn't a diagnostic tool.  There are lots of risk factors for chronic diseases.  Waist circumference is just one of them.

If you have concerns definitely see your doctor.

Tips for helping reduce some belly fat:

●     Eat more fiber.  Fiber can help reduce belly fat in a few ways.  First of all it helps you feel full and also helps to reduce the amount of calories you absorb from your food.  Some examples of high-fiber foods are brussel sprouts, flax and chia seeds, avocado, and blackberries.

●     Add more protein to your day.  Protein reduces your appetite and makes you feel fuller longer.  It also has a high TEF (thermic effect of food) compared with fats and carbs and ensures you have enough of the amino acid building blocks for your muscles.

●     Nix added sugars.  This means ditch the processed sweetened foods especially those sweet drinks (even 100% pure juice).

●     Move more.  Get some aerobic exercise.  Lift some weights.  Walk and take the stairs.  It all adds up.

●     Stress less.  Seriously!  Elevated levels in the stress hormone cortisol have been shown to increase appetite and drive abdominal fat.

●     Get more sleep.  Try making this a priority and seeing how much better you feel (and look).

Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F. 

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

Dedicated To Your Success,

John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor

Certified TRX Instructor

Certified Corporate Fitness Trainer

(716) 545-4090

Orchard Park Fit Body Bootcamp Fanpage

www.OrchardParkFitBody.com

References:

http://www.precisionnutrition.com/research-abdominal-fat-and-risk

http://www.precisionnutrition.com/visceral-fat-location

http://www.drsharma.ca/inspiring-my-interest-in-visceral-fat

https://www.hsph.harvard.edu/obesity-prevention-source/obesity-definition/abdominal-obesity/

http://www.hc-sc.gc.ca/fn-an/nutrition/weights-poids/guide-ld-adult/qa-qr-pub-eng.php#a4

https://authoritynutrition.com/6-proven-ways-to-lose-belly-fat/

https://authoritynutrition.com/20-tips-to-lose-belly-fat/