Post 88: 7 Surprising Sources of Running Injuries

A good article on the 7 Surprising Sources of Running Injuries.

One of my clients sent me this article last week. Here is the original link. What I wanted to do is reprint the article here and add my comments in red. Enjoy

7 Surprising Sources of Running Injuries

And how to keep them from cutting into your mileage.

Published

June 19, 2013
The main reason runners get injured is “the toos”: too much, too soon, too quick, or some combination of the three. But running injuries sometimes have deeper, harder-to-identify causes. These are often things that happen in the rest of your life that, over time, take a toll on the body you use to run. Here are seven non-running factors to consider when trying to figure out an injury.
1. Your Parents
You’ve blamed them for everything else, so why not your running injuries?
The construction of what we might call your running chassis–the length of your limbs, the width of your hips, your bone structure, your muscle-fiber type–is largely inherited. These underlying features of your body play a huge role in your running form, and can predispose you to being at greater risk for certain injuries.
For example, if you were born a rigid, high-arched foot and lower-leg bones that curve outward, you’ll probably land hard on the outside of your feet when you run, and may be susceptible to stress fractures in your feet or shins, or strains of the tendons that run along the outside of the foot.
Less visibly, despite your preference for long runs, you may have been born with a high percentage of fast-twitch muscle fibers, which make you more of a natural sprinter. You might therefore struggle more with marathon training and racing than someone who was born with a high percentage of slow-twitch muscle fibers, because your body won’t be as adept at storing muscle glycogen and burning fat.
What To Do About It: Take a look around at the next family reunion and note structural commonalities. Learn what you can about your relatives’ bodily woes, even if your relatives aren’t athletes. Be honest with yourself about inherited conditions that might predispose you to injury. Once you’ve identified them, do regular strength and/or flexibility work that addresses these potential weak spots in your make-up.
Not too much to comment on this one. They always say the best way to be a great runner is to pick the right parents. No surprise here. The best runners are small and slight of frame. A 200 pounder will never win the Boston marathon. You can still enjoy running but please factor in genetic limitations and adjust.
2. Your Past
There’s logic behind jokes about old football injuries and other past trauma to the body. A childhood fall, a broken bone that wasn’t reset properly, a car accident, even how you came out of the womb can permanently alter how you carry yourself. Any subtle but seemingly locked-in change in your posture can introduce inefficiencies to your running form that can increase your risk of developing repetitive-strain injuries.
More obviously, if you lived a typical sedentary Western lifestyle for many years before you started running, the body you bring to running could increase your injury risk. Excess weight places tremendous strain on joints, tendons, and ligaments. Inactivity reduces muscular strength and efficiency.
What To Do About It: As with your inherited physical traits, take as complete an inventory as possible of past insults to your body. Look at photos for patterns of holding one shoulder higher, or one hip lower. When you’ve identified imbalances from past trauma, work to correct them with targeted strengthening. If you’re carrying excess weight, take a long-term approach togetting to a good running weight that will lower your impact forces.
This is where a good personal trainer who is versed in functional training can help. We are trained to spot imbalances and over corrections. When a client has knee or back pain, the issue is rarely the knee or back. The analogy I always use is that of a car. If the steering wheel shakes, you don’t buy another steering wheel, you get the tires aligned. I help clients in two ways.
1. Strengthen the muscles, especially the stabilizer muscles.
2. Enforce correct alignment and movement patterns.
3. Your Commute
You probably know a long-time runner who starts squirming after 15 minutes in the car. You might even be that runner, whose hips and hamstrings seize up behind the wheel.
What’s painfully obvious in that runner is an exaggerated version of what happens to everyone’s butt and upper-leg muscles after too much time in the fixed position of driving. The muscles become shortened and weakened, with restricted blood flow. As a result, they not only hamper you on individual runs, especially when you want to go fast, but also become more easily injured, because they’re in a near-constant state of low-level tension. And as these key running muscles become more compromised, they shift some of the load of running to smaller muscles, potentially setting off an endless cycle of injury.
The effect of driving is even more pronounced if you get in the car soon before or after your daily run, as many runners do.
What To Do About It: If you drive more than 30 minutes a day, hamstring,hip, and glute strengthening and flexibility exercises have to be a regular part of your life. While you’re driving, activate the muscles as best you can, such as by squeezing your butt cheeks for 10 seconds every five minutes. This will increase blood flow to and lower tension in the muscles.
I have also had success with getting clients in a stable pelvic position whether they are standing in line, driving, sitting, working out or running. This involves.
1. Feet flat on floor, toes parallel.
2. Squeezing the glutes hard to put the pelvis in a neutral position.
3. Tightening the ab wall.
4. Your Job
So if driving 30 minutes a day is bad for your running, what about sitting at a desk for hours upon hours?
You’ve probably heard how bad too much sitting is for overall health. In terms of running injuries, it’s bad for all the reasons driving is, and then some, given how hard maintaining good sitting posture can be. A tightened, shortened lower back can lock up your pelvis and significantly hamper good running form. Sitting at odd angles and with your head thrust forward toward a monitor can also throw you out of alignment enough to carry over to your running.
What To Do About It: If you work at a desk, set up your monitor or other work station so that it’s at eye level. Move your monitor close enough so that you’re not straining to see it. Position your keyboard so that your elbows are bent at 90 degrees to minimize strain on your shoulders. Sit with your center of gravity over your hips and your feet flat on the floor. Angle your chair so that your knees are slightly lower than your hips. No matter how good your sitting posture is, get up and move around at least once an hour. Bonus: A recent studyfound 10 minutes of workplace stretching reduced anxiety and increased vitality.
I find that when I think about it, I almost always find myself slouching when I sit. Try and extend your torso and try and stack your vertebrae as tall as possible. Sitting for extended periods will make the hamstrings tight. This can lead to the hamstrings getting involved in glute function which is bad. 
Make sure when you do a glute exercise you feel it in the butt and when you do a hamstring exercise you feel it in the hamstrings. 
5. Your Everyday Shoes
Kevin Kirby, a sport podiatrist and marathoner, believes some runners’ views on shoes need perspective.
“They are so worried about everyone’s extra 8 millimeters of heel height during their 30- to 60-minute runs, but are saying nothing about the health effects that wearing shoes with 75 millimeters of heel height and overly tight toe boxes for eight hours per day have on a woman’s feet, knees, and lower back,” Kirby says.
One study found that women who regularly wear high heels had calf muscles that were about 12 percent shorter and Achilles tendons that were about 10 percent more rigid than women who regularly wear flat shoes. A different study showed that basic walking mechanics were different (in a bad way) in women who wore heels at least 40 hours a week compared to women who wore heels less than 10 hours a week. Note to men: The heels in this study were only 5 millimeters high, so this might apply to you as well.
What To Do About It: Walk around the house barefoot. As much as possible, wear flat shoes with a toe box that allows your toes to spread. If heels are unavoidable in your profession, do the best you can to minimize the time you spend in time, such as wearing other shoes when commuting. Also be diligent about calf and Achilles flexibility exercises if you have to wear heels for work.
Great advice.
6. Your Phone
Physiotherapist Phil Wharton tells the story of a struggling high school runner whose problems he ultimately traced to her frequent texting. Being bent in classic texting stance so often and using her thumbs so much had thrown the girl’s shoulders out of alignment, which then affected her core, hips, and leg alignment. (Remember, the hip bone’s connected to the…)
You might think you’re not as much of a texting fiend as the typical high school girl, but there’s little good to be said for any amount of time spent hunched over in front of a phone or other screen. Cocking your head into your phone can also throw your body out of balance. Over time, if your head is permanently thrust forward, or your neck and shoulders stooped, you’ll lose the ability to line up your head, shoulders, hips, and ankles when you run. The hit to your running form can cause compensatory injuries in areas that have to take up more slack than they’re meant to.
What To Do About It: Be mindful of your posture when texting and otherwise using your phone. If heavy phone use is an unavoidable part of your life, be diligent about neck and shoulder stretches. (Wharton recommends these exercises to reset your neck.) If you already run with hunched shoulders, consider occasionally wearing a shoulder brace. Hey, if it’s good enough for Galen Rupp and Mary Cain, isn’t it good enough for you?
I wouldn’t recommend wearing a shoulder brace because that won’t strengthen the opposing muscles. Work on reverse flyes, shrugs and other upper back exercises that will strengthen the posterior should muscles. This will naturally have the effect of pulling the shoulders back into their normal position.
7. Your Nightcap?
We’ll go with a question mark rather than a definitive statement here, but consider: In a study that followed more than 80,000 military personnel for one year, researchers said they found an association between moderate weekly alcohol consumption and increased risk of developing Achilles tendon injuries.
It’s possible that alcohol can slow tendon healing. That appeared to be the case in a study involving rats. Some of the rats became gradually accustomed to small amounts of alcohol in their drinking water, while the rest of the rats in the study remained teetotalers. Then researchers purposefully injured the rats’ Achilles tendons. A few weeks later, the rats were euthanized, and their Achilles tendons were examined. Those of the drinking rats had healed significantly less than those of the nondrinking rats.
What To Do About It: If you’re susceptible to injuries in areas that have a poor blood supply, such as the Achilles tendon, see if reducing your alcohol intake makes a difference over time. Many sports medicine professionals recommend reduced alcohol intake when you’re dealing with the acute phase of an injury, to better let the body’s natural inflammation and healing cycles to occur.

 

This is interesting. I had not heard of this. All in all a great article. I can see if a runner followed the advice, you will significantly cut down in injuries and lost running time.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 87: The Worst Meal in America

I can't believe I had that for lunch!

I can’t believe I had that for lunch!

This blog post may make you ill: The Worst Meal in America

How bad could it possibly be? Oh, it is pretty bad. Holy crap, I had no idea this was still going on!

I know I seem to be telling people to avoid certain foods all the time but trans fats have to rank as one of worst offenders. Trans fats really are something to avoid.
Trans fats were created by adding a hydrogen molecule to an unsaturated fat molecule. This adds stability to the fat and increases shelf life. Innocent enough but the body doesn’t know what to do with it. When the body doesn’t recognize it, bad things usually happen.
That is the layman version of trans fats. Here is a good scientific article I found on www.labrat.com.
First off here is the disclaimer that this is not meant to represent medical advice of any kind and please talk to your doctor and/or a registered dietician regarding your dietary needs
Definition of trans fat
Trans fat is a specific type of fat formed when liquid fats are made into solid fats by the addition of hydrogen atoms, in a process strangely enough known as hydrogenation. That being said, small amounts of trans fats are found naturally in certain animal based foods. Trans fat was originally added to foods to increase the shelf life. Trans fat does not stand for “Transformed fat” (except maybe in the mind of someone trying to market this), but comes from the fact that the hydrogen atoms in the double bond are actually across from each other (see below). This comes from the Latin meaning of trans, which is across.

The FDA has estimated that the average American consumes 5.8 grams of trans fat per day!
What are the health effects of trans fat?
An Institute of Medicine/National Acadamies of Science report recently recommended that “trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet.” Trans fat gives a double dose of bad news, as it increases so-called bad cholesterol, which is actually Low Density Lipoprotein (LDL) and decreases so-called good cholesterol, which is actually high density lipoprotein (HDL). Most experts agree that it is the ratio of LDL to HDL which determines your risk factor for heart disease, so it is good for anyone interested in a healthful diet to reduce the intake of trans fat. Other types of fat have not been shown to decrease HDL, but saturated fats have been shown to increase LDL. It is advisable to decrease the daily intake of saturated fat AND trans fat and not give up by increasing the other.
One thing to remember is that there is no daily recomended value for trans fat. It potentially is required in small amounts in our diet, but certainly not at 5.8 grams per day!
Truth in Advertising?
In the current FDA rule trans fat does not have to be listed if the total fat in a food is less that 0.5 grams per serving and no claims are made about the fat, fatty acids or cholesterol content. The result of this rule is that you could consume up to 0.49 grams per serving and think you are being good to yourself. I picked up some chips at the supermarket, and they actually had a label on the front advertising “0 grams trans fat” and I bought them only to get home and realize that partially hydrogenated soybean oil was on the ingredients list! What to do? Read the ingredients and look for the word “shortening” or the words “hydrogenated” or “partially-hydrogenated.”
If below the threshold of 0.5 grams, a footnote will be on the label stating that the food is not a significant source of trans fat. If the daily value and the extent of health risk due to trans fat consumption is not defined then how can it be defined as “not a significant source”? What is the context for that statement?
Steps to minimize the amount of trans fat in your diet
Here are some simple steps you can take to minimize the amount of trans-fat in your diet:

  • Read the label and compare foods – This is not always as easy as you think as the current rules may allow a manufacturer to label as 0g transfat on the label, when there are actually up to 0.49g per serving (see below).
  • Switch to monounsaturated fat and polyunsaturated fat. These fats are found in oils (olive, canola, and others) and nuts. These fats not only do not raise LDL, but have health benifits when consumed in moderation. A related suggestion is to switch to vegtabale oils. I use olive oil when cooking and usually corn or sunflower oil for everything else.
  • Many processed and ready to prepare foods contain trans fat, such as microwave popcorn. If you use corn oil and a large pan on the stove, it tastes better anyway…

Links for more information:
Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health Claims – FDA final rule
Ban Trans Fats – The Campaign to Ban Partially Hydrogenated Oils

Now you have a better idea of this, here is the original article.
LOS ANGELES — The Center for Science in the Public Interest rarely makes friends in the nation’s chain restaurants. The advocacy group frequently calls out foods it finds nutritionally objectionable.
And this week, it put Long John Silver’s Big Catch meal, with hush puppies and onion rings, in its spotlight, calling it the worst restaurant meal in America — even though plenty of other choices have more calories.
The CSPI said laboratory tests show the Big Catch has 33 grams of trans fat, “the most powerful promoter of heart disease in the food supply,” and an additional 19 grams of saturated fat and nearly 3,700 milligrams of sodium — more salt than is recommended for a day. The Big Catch has 1,320 calories. The dish, the Louisville-based company said, is a temporary menu addition it will offer through July, “or while supplies last.”
Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 86: Who Wants to Burn Fat All Morning Without Exercising?

Who wants to burn fat all morning without exercising?

This is a simple way to have more energy, burn fat and keep your focus.

 

To Do list: Burn fat, increase focus and feel great!

To Do list: Burn fat, increase focus and feel great!

I am absolutely convinced that the first two meals of the day are your important ones. I have been experimenting with this for years. Believe me on this one, if you can set up your first two meals of the day right, you have a much better chance of eating right all day.

Who has ever started the day with doughnuts and felt great the rest of the day? No One.

Here is a complex mathematical equation for you.

Crappy breakfast leads to either skipping lunch or crappy lunch leads to crappy dinner.

Just one more doughnut....

Just one more doughnut….

Skipping breakfast leads to overeating and poor lunch choices.

I think it is the same logic alcoholics use for drinking in the morning. Stay drunk and it takes away the hangover. Instead of you being drunk, you are ” drunk” with food chemicals your body doesn’t know what to do with.

If you are having trouble understanding this, look at the food labels as you eat breakfast. What is the natural food to chemical ratio? Don’t expect your body to know what to do with man-made food because it doesn’t. Shove a bunch of sugar down your throat along with a healthy dose of preservatives and you can see why most people have stomach issues, indigestion, strange bowel movements and a general mental haze.

My advice to you is to keep the first couple meals simple. Give your body stuff it recognizes and   knows how to digest and you will be on the right track.

  • Cereal seems to be the most unnatural food regardless of how happy the model eating it in the commercial seems.
  • Orange juice will send your insulin levels into orbit.
  • Fancy Coffee with creamer will taste good but what is in there your body can use?
I like the idea of eggs, oatmeal and fruit for breakfast if you need to eat.
But what about drinking your breakfast?
1. Protein shakes are a great way to start the day. Look for whey protein and opposed to soy based products. Excessive consumption of soy leads to increased estrogen and has been linked to a number of cancers. The more estrogen, the rounder you will be and the harder to lose weight.
Protein shakes are also one of the best post-workout drinks. So get a good quality protein powder and don’t forget to get one that tastes good. The guys at prograde are offering a free full-size sample you can try by clicking here.
2. BulletProof coffee- This has been my breakfast of choice for the last few months followed by a protein bar a few hours later. There is a ridiclous amount of science behind this. You may remember that bulletproof coffee is:
  • Organic coffee
  • Pasture-based organic butter
  • Organic extra virgin coconut oil.
( notice there is no mention of sugar, splenda, nutrasweet, creamers…. )
Benefits
  • All natural. Your body knows what to do with everything so digestion will be smooth.
  • Caffeine will give you focus and energy.
  • MCT fats ( medium chain triglycerides ) are a easy source of energy for the body.
  • You get a healthy dose of Omega 3’s which are a natural anti-immflatory.
  • It is easy to make and easy to transport.
  • It will fill you up.
  • Your blood sugar will remain stable.
Meal #2 protein bar.
You can make the argument that I am violating my all natural rule here and you would be right. At least I am honest about it. So if I have the coffee at 5 am, I will have the protein bar around 6:30 or 7.  You could also substitute a protein shake but at this point I like to have something for my stomach to chew on.
So the protein bar is not all natural, it does have a number of benefits.
  • 14 to 20 grams of protein. This equal a chicken breast.
  • A bunch of vitamins and minerals
  • Low on fat ( Omega 6 ) You are already getting a good dose of Omega 3 with your coffee.
  • Low in calories, low in glycemic index.
So the bottom line is simply this: By 8 am you can either fill your body with junky, sugary carbs and fats or give your body the fuel it needs to run at a high level.
Break it down by cost, bulletproof coffee and a protein bar has the best cost to value ration I can think of.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 85: Fat is Your Friend

There I said it and  I stand by it. Fat is indeed your friend. We owe our existence to the fact that our bodies have learned to convert excess calories to fat.

It all starts back here.
caveman diet
caveman diet
How often do you think this guy ate? How many calories did he expend in search of food?
You see we take for granted the luxuries of modern life. One of the greatest luxuries we have is plentiful food. We didn’t always have this. In fact, up until a 100 years ago or so, people ate as much as they could because they never knew when or where their next meal was coming from. 

Commercial farming, refrigeration, or the ability to transport food was primitive at best.
Yet we survived. Why? Because the body is very adept at taking excess calories ( energy ) and storing them for use later on. Fat is nothing more than stored energy. If you have fat, you are carrying around a bunch of batteries strapped around your stomach or butt. ( I couldn’t find a picture of that or a model who would pose, so just use your imagination).

Fat is your plan B, nature’s attempt at preventing death by starvation. So give fat some credit.
In the last century, being fat was a sign of wealth. In many cultures today, the more fat you carry, the more prestige you have. People couldn’t afford to expand their waistline. Think about that. Now everyone obsesses about how to shrink it.
So what are you going to take away from this? I say get to know your fat levels. They can really give you a ton of information about how your body is functioning.
  • If you are working out hard and doing your cardio and you still can’t lose fat, your nutrition is off. Most likely you are not eating enough. When the body doesn’t get enough calories it holds onto fat. This is called “Starvation Mode”.
  • Or your levels of Omega 3 to Omega 6 fatty acids are off. Chances are you are taking in way more Omega 6 ( corn oil etc… ) than you need to and you are suffering from the inflammatory effects of this. ( Google the research on fat ratios )
  • If you perform bodyfat measurements ( which you should be doing ) you will be able to see your fat vs. muscle ratio. Remember, nature doesn’t care how chiseled your abs are, nature’s only concern is survival.
  • Eat enough protein and take in enough quality calories and you body will naturally start dropping fat. All diets do is regulate the amount of calories you take in and how they are distributed. Some diets do this better than others. Diets higher in protein will help you keep muscle and lose fat although this is a basic generalization. Don’t get too crazy with this, aka Atkins, but use common sense. Starvation diets will achieve their scale weight loss by losing a combination of muscle and fat. This is bad because as your scale weight shrinks, your body fat percentage can actually stay the same. Protein calories should be 25% to 40% of your total calories.

We have a friend of the family who is in her 40’s. Weighs around 130 and is tall. She wears a small dress size. I know what you are thinking, ” Ooooooh I would love to look like her!”. Are you sure? She had a body fat percentage of over 30%! 

In other words 39 pounds of fat on a small frame. In other, other words, not enough muscle to support the skeleton. I tried explaining this to her but like most people, she went on eating salads and starving herself to fit into her dresses. Eventually her metabolism was run into the ground, immunity shot and her weight ballooned up. Why? Preservation. If the body is not getting enough calories, it went into freak out mode. The one way to fix it is the one way she will not accept and that is to eat.


The lesson here: Don’t freak out about fat. When you body accumulatates it, your body is sending you a message. You have the diagnostic tools to control it.
Now go workout and burn some fat!
Michael Medvig
M Factor Fitness

Post 84: Foods In The U.S. That Are Banned In Other Countries Part 2

 

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Image courtesy graur razvan ionut http://www.freedigitalphotos.net/

Egad, I thought we went through this last week. Here is another list for you.

Sorry to be a buzz kill but you need to know this stuff.

Will it keep me from eating ribs? I will take my chances on that one. But I try to make sure my body is ready to handle the onslaught the world hurls at me with my beloved bulletproof coffee and my probiotics.

Banned foods in your plate?
By Nick Pineault
Author and investigator, The Truth About Fat Burning Foods

Every day, Americans eat tons of dangerous banned ingredients, and
chances are you’re one of them.

I don’t mean to scare you, but to simply tell you the truth.

I’ve spent the last 7+ years researching how our food is made, and
discovered dark secrets I have to tell the world – even if it
makes me the most HATED expert by the big companies.

Here’s my top 5 banned ingredients that end up in most plates:

1) Ractopamine (in pork)

It’s banned in the European Union, China, and Taiwan – but Consumer
Reports found this dangerous drug in 20% of all pork products.

Oh, and as a side note – recent studies also found that 81% of all
supermarket meats in the US are contaminated with
antibiotic-resistant bacteria which damage your gut flora and slow
down your weight loss.

2) rBGH (in milk)

While Canada, Australia, New Zealand, Japan, Israel and all
European Union countries banned the use of rBGH, this hormone used
to increase cows’ milk product is still used in all 50 states.

The use of rBGH increases the levels of IGF-1 hormone in the milk
by at least 6 folds, increasing risks of various cancers.

3) GMOs (in almost everything)

Over 50 countries require labeling of GMO foods, and many of them
banned GMOs altogether.

In the US, GMO foods are NOT labeled – even if 91% of the
population feels like they should be. And because 90% of all soy,
corn, canola and sugar (sugar beet) in the US is now GMO, Americans
eat their weight in GMO foods each year.

The first-ever lifetime feeding study on the potential health risks
of GMOs was published in September 2012. The results of feeding
rats GMO corn for two years were very scary:

 

  •     Some rats developed massive tumors that represent 25% of their body weight
  •     Liver damage was up to 5 times higher in the GMO group than in the non-GMO group
  •     Female rats that ate GMOs had a 3X higher risk of premature death4) Potassium Bromate (in bread)Called a cancer threat by the CSPI since 1999, banned from dozens
    of countries, this ingredient is still used in bread these days.5) Chloramphenicol (in honey)

    This antibiotic used on honey bees has been banned in the US for
    years, but can still be found in cheap supermarket honey (along
    with heavy metals) that comes from China.

    The concerning thing is that a recent study found that 75% or more
    of all the honey in the U.S. may be Chinese honey sold as American
    honey.

    ======================

 

Visit me at http://www.mfactorfitness.com

 

 

Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 83: 5 Foods to Boost Testosterone

Hi Everyone, how is your Monday going?

I, personally, am tired of hearing bad news. I try to block it out and completely as possible and live in my own little positively charged reality. In my world I get a number of emails on nutrition especially how to boost testosterone.

Most of these involve exotic plants, exotic supplement prices and wildly exotic claims. My peaceful, positive world is temporarily shattered by my B.S. meter going off.

But not today. Here is an article for you on boosting testosterone through food. Not weird, inedible food but good tasting food! Regular human food. Common sense advice with science behind it.

Want to take it to even a happier place? Click on the link below and check out the free report from ProGrade along with a pretty cool offer.
Don’t have time to read it? Here is a graphic for you. have an awesome day.

5 ways to boost testosterone. Click to read the article.

5 ways to boost testosterone. Click to read the article.

Five Foods To Boost Testosterone

By Kevin DiDonato MS, CSCS, CES

Testosterone is a man’s best friend.

It could focus your thoughts, increase your sex drive, and increase your muscle size and strength.

However, some men notice a dip in testosterone levels, sometimes as early as the age of 30.

And research points to aging as the reason.

But, a combination of a good diet and a solid strength training program could naturally increase your testosterone levels.

In fact, certain foods that you eat could potentially increase your testosterone levels.

Here are five of the top foods that could increase your testosterone – naturally.

1. Celery

Chomping down a stick of celery could actually do wonders for your hormone levels.

Celery is full of the powerful hormones androstenone and androstenol.

And research shows, chewing on a piece of celery, or even the smell of celery, can stimulate your senses to start producing and releasing testosterone.

This could do wonders for enhancing your T-levels and raising your energy levels.

2. Avocados

Not only are avocados rich in vitamin B6, but they also contain plenty of folic acid.

Folic acid, research suggests, can raise your energy levels by metabolizing certain proteins in your body.

Plus, vitamin B6 has also been shown to increase your production of testosterone – naturally.

And, avocados also contain plenty of other vitamins and minerals, like potassium, which could increase your energy levels – in and out of the gym or bedroom.

3. Bananas

Bananas have long been said to possess libido-boosting effects.

They are rich in B vitamins which, as have been suggested in some studies, can produce and release testosterone in your body.

Not are they only rich in vitamins and minerals, but bananas also contain bromelain enzyme.

Bromelain enzyme is said to raise your libido, which could make this fruit even more potent.

4. Almonds (or any type of nut)

Nuts contain plenty of essential fatty acids.

And these fats have been shown to be beneficial for your body.

Some studies show how essential fatty acids could reduce inflammation, improve cognitive function, and alter your cholesterol levels.

Fats are vital for your testosterone production.

Without fats in your diet, your body may not be able to synthesize cholesterol to be made into testosterone.

Not only do nuts contain essential fatty acids, they also contain other vitamins and minerals, like vitamin E and zinc, which are vital for testosterone production.

5. Include Red Meat Into Your Diet Plan (grass-fed, hormone-free beef)

Reduced red meat intake has been shown to reduce testosterone levels and testosterone production.

But some cattle raised today are injected with antibiotics and hormones in order to make bigger and fatter cattle.

This could increase your exposure to estrogen, which could raise the estrogen levels in your body.

Which is why organic, grass-fed beef is recommended because it is free of added hormones and antibiotics.

Plus, red meat contains iron and other minerals which could be essential for normal hormone production.

Plus, our body needs saturated fat for hormone production and other chemical reactions in the body.

Boost Your Testosterone Levels TODAY

Diet and exercise are keys to increasing your testosterone levels.

Essential fatty acids, power B vitamins, and certain minerals have been suggested by research to increase testosterone levels and increase your libido.

And, as research suggests, increasing your testosterone levels could reverse age associated declines in muscle mass, libido, and sex drive.

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Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |