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Recently, a TikTok user took to the short-form video hosting platform to share about reverse dieting,a dieting method that involves training the mind to eat more and still not gain weight. According to Erica, who claimed to have undergone a weight loss program, it is possible to train the mind to not gain weight over a period of time.

What is this dieting method all about?

Eating more doesnt mean eating in bulk, pointed out Sohini Banerjee, consultant dietician, Fortis Hospital and Kidney Institute, Kolkata, and said The goal of a reverse diet is to not gain back mass after dieting. But it also does not mean stuffing your face with anything and everything that has calories.

Explaining, she told that in essence, a reverse diet is more of a slow and controlled approach to get your body back to baseline efficiency over time.

Adding, Dr Shrey Srivastav, MD (Internal Medicine), Sharda Hospital said that the idea of reverse dieting revolves around adaptive thermogenesis (metabolic adaptation), which is a protective process that alters the bodys metabolism to increase energy intake and decrease the energy output in an effort to slow down weight loss.

The experts share that it is a post-diet eating strategy that slowly increases the calorie intake (over weeks or months) to prevent weight gain as one returns to their previous calorie levels. It has been popular in the bodybuilding community as a way to prevent rapid weight gain after a competition. Long-term, restrictive dieting has been associated with changes in certain hormones, including leptin, ghrelin and insulin, which may result in changes to our metabolic rate and, ultimately, weight fluctuations and difficulty losing weight or maintaining weight loss, Banerjee told

How does it work?

Dr Srivastav noted that it is usually recommended to increase calorie consumption by 50-100 calories every week from what one is consuming at that time to maintain weight. The reverse dieting period cant go on forever; you need to practice it for 4-10 weeks, until you reach your target weight, shared Dr Srivastav.

Dr Srivastav went on to list the changes that occur in the body by following the diet pattern

*The body releases or suppresses various hormones (e.g., ghrelin, insulin, leptin, peptide YY) to increase hunger to push you to eat more.*Decrease in resting metabolic rate (RMR)*Decrease in exercise activity thermogenesis (EAT)*Decrease in non-exercise activity thermogenesis (NEAT). NEAT includes any energy used for daily tasks, such as walking, fidgeting, and general movement.*Slowed digestion: During periods of calorie restriction, the body may slow down digestion to absorb as many nutrients and calories as possible. Plus, the thermic effect of food decreases, since less food is being consumed.

Benefits of a reverse diet

Get more food:Adding back in calories means getting to eat more food. But, as long as adding back in these calories is slow, it will able to keep fat gain to a minimum while maximising the quality of life and general mood.

Mental well-being:Suppressed calorie intake for an extended period of time can be mentally draining. It can cause you to feel sluggish, tired, and irritable at times. Reverse dieting allows one to safely exit the caloric deficit, which should afford some psychological relief especially if you have been dieting for months.

Steady weight gain:A common error at the conclusion of a diet is to jump right back into the old eating habits, significantly increasing the amount of calories. This typically results in rapid weight gain which is not right.

How it helps?

According to Banerjee, such a diet plays an intrinsic part in cardiovascular conditioning, cardiac health, gut efficiency, recovery, mental well-being, and body composition. It helps sustain baseline cardiovascular training so that youre able to avoid unwanted body fat accumulation during your reverse dieting phase, said Banerjee.

Who needs to reverse diet?

Those who have been restricting calories to less than 80 per cent of their current TDEE (based on your new weight)In such cases, Dr Srivastav suggested that it helps to gain muscle mass and train regularly, as well as is seen as a structured approach to healthy eating.

Reverse dieting will look different for everyone, but it usually involves adding 50150 daily calories per week for around 410 weeks until youve reached your pre-diet calorie intake or other goal amount.

What to keep in mind?

One should keep doing cardio exercises during this entire diet pattern, urged Banerjee. It is common to feel hungrier during the reverse diet period which is actually a sign that your metabolism is speeding back up! Your bodys hunger signals are imbalanced so your body will urge you to overeat. You can always choose to bump food/calories up faster, but the hunger is temporary, Banerjee said.

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Mar 21st, 2023 | Filed under Diet Safely

(WXYZ) If you take Woodward Ave. through southern Oakland County, you can expect to see some big changes this week.

Crews will begin work on Monday morning on Woodward Ave. between I-696 and 8 Mile as part of the "M-1 Project," which is a planned road diet for that stretch of Woodward. .

It's the latest construction project in the area, meaning orange barrel and detour season is in full swing.

Beginning Monday, there will be lane closures on Woodward Ave. between 8 Mile and I-696 with daytime and nighttime construction. The project has a goal of making Woodward safer.

"We might be inconvenienced for a little while, but at the end of the day I believe it is better for the city," Mark Griffith, who drives along Woodward, said.

The work will include sidewalk upgrades, draining improvements, resurfacing Woodward, and installing bike lanes and signal work.

MDOT expects 2-3 lanes to be open from 5 a.m. to 8 p.m. and 1-2 lanes open between 8 p.m. and 5 a.m. every day.

When the project is complete, Woodward will go from four lanes of traffic to three at 9 Mile and Woodward in Ferndale.

"Woodward is 200 feet wide and eight lanes. It really is a barrier to getting across 9 Mile safely and getting down Woodward, whether you're driving walking or biking," Ferndale Mayor Melanie Piana said.

The improvements were made possible through a $2.3 million grant from the Michigan Department of Transportation and SEMCOG, with Ferndale adding another $1.3 million.

"Definitely for the restaurants and bars it's definitely a great idea to open up those lanes for people, you know a little bit more opportunity to kind of come and have rather than driving all the time," Griffith said.

There will also be crosswalk updates on Woodward at Brown and Forest in Birmingham, and lighting and artwork will be installed at 8 Mile and Woodward in Ferndale.

"All the cities along Woodward, I've worked with them for years on how do we improve conditions," Piana said.

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Mar 21st, 2023 | Filed under Diet Safely

Gwyneth Paltrow is setting the record straight on her controversial diet and wellness routine following backlash.

During an appearance on Dear Media's "The Art of Being Well" podcast earlier this week, the goop founder shared her daily meal and fitness plan, with her diet including fasting until noon, bone broth for lunch and vegetables for dinner. Paltrow subsequently received criticism over her bare bones meal plan and what was deemed an "almond mom" diet.

On Friday, the actress participated in a Q&A with her followers on her Instagram Stories, with one user asking about her thoughts on the "backlash" surrounding her "nutrition/diet regiment." In response, Paltrow, 50, clarified her comments, and explained why she follows an anti-inflammatory meal plan.

"I think it's important for everybody to know that I was doing a podcast with my doctor, so this is a person that I've been working with for over two years now to deal with some chronic stuff," she began, referencing the podcast's host, Dr. Will Cole, who is functional medicine practitioner.

"I have long COVID, and the way it manifests for me is very high levels of inflammation over time," Paltrow continued, adding that she's been "working with Dr. Cole to really focus on foods that aren't inflammatory."

The Oscar winner named "lots of vegetables," "all kinds of protein" and "healthy carbs" as examples of foods she eats that "really lower inflammation."

Although Paltrow said the diet has been "working really well" for her, she stressed the meal plan was designed specifically for her and noted that it shouldn't have been interpreted as her promoting the diet to others.

"This is based on my medical results and extensive testing that I've done over time," she explained. "This was a transparent look at a conversation between me and my doctors, not meant to be advice for anybody else. It's really just what has worked for me. It's been very powerful and very positive."

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"This is not to say that I eat this way, all day every day," she added. "By the way, I eat far more than bone broth and vegetables. I eat full meals, and I also have a lot of days of eating whatever I want and eating French fries and whatever. But my baseline really has been to try to be healthy and eat foods that will really calm the system down."

Meanwhile, in addition to diet, Paltrow also revealed the weirdest wellness thing she's ever done during her appearance on "The Art of Being Well" podcast, sharing that she's done rectal ozone therapy.

"I have used ozone therapy, rectally. Can I say that?" the "Iron Man" actress said. "It's pretty weird. It's pretty weird, yeah. But it's been very helpful."

The procedure involves a catheter inserted into the colon to deliver a powerful gas. Some proposed benefits of rectal ozone therapy include reduced pain/inflammation, increased energy, improved metabolism/circulation, stimulated immune system, detoxification, anti-aging, and fighting bacterial/viral infections.

Gwyneth Paltrow Slammed For 'Almond Mom' Diet and 'Harmful' Wellness Routine View Story

However, the FDA published a statement in 2019 that stated there has been no conclusive evidence ozone is useful for supportive or preventative medical practices and labeled it as a toxic gas.

To be used for disinfectant or anti-viral properties, the FDA stated "[i]n order for ozone to be effective as a germicide, it must be present in a concentration far greater than that which can be safely tolerated by man and animals."

Elsewhere in the conversation with Dr. Cole, Paltrow also detailed her daily exercise routine which involves transcendental meditation, Pilates, the Tracy Anderson workout and 30-minute infrared sauna sessions.

The "Seven" star has long been known for her adoption of various wellness tactics that have included yoni eggs and vaginal steamings, but looking back, she explained that her interest began when her father was diagnosed with cancer.

"I didn't think about [wellness] a lot until my father was diagnosed with cancer. I started realizing there had to be a connection through what we were eating and what we were being exposed to," Paltrow said of her findings. "And how that was being expressed through disease. And that's when I started researching whatever I could. Talking to people. Understanding the links between environmental toxins, cancer what led to the creation of disease in our culture."

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Mar 21st, 2023 | Filed under Diet Safely

As a CrossFitter, you know how to train. You go hard, you go fast. You pace yourself and push yourself past the point you thought you could reach last time. But if you want to do all that sustainably, you have to let your body recover.

A crucial component of recovery and fueling your workouts in the first place is sleep and managing your stress levels. Another major component is nutrition. If you love CrossFit training but havent thought much about how to eat for CrossFit, you might be missing out on tremendous progress in your WODs (workouts of the day).

Whether youre competing in the Open or just against the leaderboard at your local CrossFit box, optimizing your nutrition is a big key to improvement. Here, youll learn how to eat and what and when as a CrossFitter. From macros to supplements, everything you need to know about CrossFit nutrition is just ahead.

Editors Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Although they seem to perform superhuman feats in their boxes and on the competition floor, CrossFitters are, in fact, human beings. As such, they have the same nutritional requirements as any other athlete adequate calories, macronutrients, micronutrients, vitamins, and minerals.

But CrossFit training especially as you gain more experience and dive deeper into the sport demands a lot from your body. To set yourself up for success, consider putting nutrition at the forefront of your programming. Heres why.

CrossFitter, especially those at more elite levels who work out more than once a day, require more nutrients than the average weekend warrior. Still, research suggests that CrossFitters may not get enough calories and nutrients day to day. (1)

One study found that CrossFit athletes across different genders tend to consume less than the recommended caloric intake for their activity levels. (1)

CrossFitters also may not get enough carbohydrates to adequately fuel their workouts. This might be because CrossFit founders and early CrossFit coaches recommended that athletes take in low levels of carbs. (2) CrossFit coaches and trainers also have historically recommended the paleo diet, which tends to emphasize lower carb intake. (3)

These recommendations for lower carb intake are not universally followed by CrossFitters, of course. For example, five-time Fittest Man on Earth Mat Fraser likes eating white rice with every meal. But these potential lower levels are worth noting.

Many strength athletes (including CrossFitters) might be more informed about the benefits of protein for training, and therefore de-emphasize the importance of carbs in fueling their workouts. Carbs are going to keep you going through those long workouts and the days between your training sessions.

But its not just calories and macros that CrossFitters may not be getting enough of. Research has also identified deficiencies in vitamin E, iron, calcium, and folate amongst CrossFitters. (1) Pay attention to getting a wide variety of vegetables, fruits, legumes, and whole grains in your diet to help offset the risk of nutritional deficiencies.

CrossFitters consistently train for both strength and endurance at the same time. Except when theyre fine-tuning a specific weakness, CrossFitters dont generally have training cycles where they focus on one energy system or type of training. Instead, this sport is about improving all areas of fitness, all at once.

As a CrossFitter, youll be looking to get good at opposite aspects of training. For example:

This might seem like an invitation for the interference effect to wreak havoc on progress. The interference effect refers to a phenomenon where concurrently training for endurance takes away from strength gains or vice versa.

Most athletes need not worry about the dreaded interference effect if theyre programming smartly, using progressive overload, and emphasizing recovery and nutrition. (4)(5) But since this sports workouts are so intense from both endurance and strength perspectives, CrossFitters need to focus on nutrition.

To fuel all of these goals at once, you need to make smart nutritional choices that will keep your energy levels steady while supporting you through the extreme bursts of power output that your training requires.

Without enough energy to fuel such intense, diverse workouts, CrossFitters risk nutritional deficiencies, injury, and burnout not to mention jeopardizing their progress.

If you glance into the shopping cart of the six-time Fittest Woman on Earth Tia-Clair Toomey, youre going to find a wide variety of foods. And thats what you want as a CrossFit athlete to make sure youre covering all your nutritional bases the same way you cover all your bases in training.

Heres a crash course on what foods can serve CrossFitters well in their diets. The aim here is to ingest a wide variety of micronutrients those vitamins and minerals that keep your body operating at peak functionality within ones macronutrient needs.

Macronutrients are split into three categories: protein, carbs, and fats. These are measured in grams (or estimated based on portion size) and make up your caloric intake. Micronutrients, on the other hand, are vitamins and minerals. Theyre measured in smaller units like milligrams.

Toss your favorites from each category into your grocery cart each week. Mix and match according to the guidance below to give yourself tasty meals day in and day out.

Note that foods dont contain only one macronutrient and micronutrient. Everything has a distinct macronutrient profile. For example, Greek yogurt has a lot of protein but also contains carbs and some fat. Take a look at each foods macros breakdown on the nutrition label to see where it fits into your goals.

The website of the U.S. Department of Agriculture (USDA) has a FoodData Central feature that lets you check out foods overall nutritional profile, including whole foods like fruits and veggies that dont always come with ingredient labels. Youll notice that many fruits and salad vegetables have a higher carbohydrate content.

If youre on the go a lot and worried about not hitting getting a diversity of fruits and vegetables, consider adding a greens powder to the mix.

To maximize your gains, its best to consider how much youre training when determining how much and what youre eating. If you train five to six times (or less) per week, youll require less fuel than someone who trains two or three times per day.

Each athlete also may have specific goals for their body. You might be looking to bulk up a little bit to support those heavy barbell movements. Or you might be looking to shed some weight to help you feel more prepared to tackle strict handstand push-ups and muscle-ups.

Even the most elite CrossFit athletes eat differently from each other. While four-time Fittest Man on Earth Rich Froning is known for measuring his macros down to the gram, five-time Games champ Mat Fraser famously used to eat a pint of ice cream each night (before he dialed in his nutrition and started winning Games).

Four-time Americas Fittest Woman Kari Pearce prefers an intuitive approach to her nutrition, letting her hunger levels guide her choices though she mostly favors whole foods, like Fraser.

Use the general guidelines specified here to take a customized approach to your nutrition that feels best for your body, experience level, preferences, and goals.

Your caloric intake requirements how many calories you need each day to fuel both your regular metabolic functions and your intensive CrossFit training will change depending on pretty much every factor you can think of.

Your age, how intensely and how often you exercise, your gender assigned at birth, and your current hormone levels are just some of the factors that will impact your calorie intake needs. Here are some of the levels youll be looking to hit, depending on your activity levels.

Athletes participating in general exercise programs an average strength training workout for a half hour three times a week typically can eat between 1,800 and 2,400 calories per day and be just fine.

If youre doing an intense CrossFit workout once or twice each week at your local box, you might be able to eat within this range. (6) Consider having more carbs going slightly over your maintenance calories on the days of training to ensure that youre keeping steady energy levels.

CrossFit athletes often train at a much higher intensity and more often throughout the week. When youre training multiple times a day or even just having longer workouts, youll have to eat significantly more calories to fuel your training.

Athletes who weigh between 50 and 100 kilograms (110 to 220 pounds) might need to eat as many as 2,000 to 7,000 calories each day when their training gets especially intense. (6) Here are some standards for when you might need to eat this many calories:

CrossFitters might want to err on the side of more calories than described in general recommendations since this sport is especially taxing on all the bodys energy systems. And if you weigh over 220 pounds, youll need even more calories (up to 12,000 per day) to sustain such high-intensity, high-volume training. (7)

To get a specific idea of how many calories to aim for each day, check out the BarBend calorie calculator.

Many strength athletes arent able to safely count calories due to a tendency toward and/or a history of disordered eating habits and other body image issues.

If youd prefer to avoid calorie counting, consider an intuitive approach to nutrition. Practice listening to your hunger cues. Plan to eat when youre hungry and stop eating when youre full. Pay attention to which foods tend to make you feel energized and efficient during your workouts and try to prioritize those.

For athletes who feel able, consider paying attention to an estimate of your macronutrient levels instead of (or in addition to) attention to calories.

Many athletes prioritize their calories first and macros carbs, protein, and fats at a close second. You might opt not to count your calories at all and instead hone in on your macro and micronutrients.

For CrossFitters, finding the right balance of macronutrients is going to be incredibly important. Theyll determine how much energy your body has to get you through grueling, seemingly impossible WODs.

Carbs might not have always been popular in the CrossFit world, but research suggests that these are vital macros before, during, and after high-intensity, high-volume workouts. (8) But exactly how many you need and what kinds of carbs depends on the types of workouts youre doing.

If youre training for a couple of hours a day five or six times a week, consider getting 250 to 1,200 grams of carbs each day. For CrossFit athletes who are doing long and intense two-a-day workouts, the need for carbs increases to 400 to 1,500 grams per day for athletes weighing between 110 and 330 pounds. (6)(9)

If you weigh on the lower end of this spectrum, start with the lower end of carbs. Adjust your intake as you do even more activity. Do the same process in reverse if you weigh on the higher end of this spectrum.

That might seem intimidating but aim to have most of these dietary carbs come from whole grains, vegetables, and fruits. If you need a boost during or right after intense workouts, you might want to turn to carbs from refined sugars, starchy foods, carb powders, and sports drinks. (10)

Strength athletes CrossFitters included are often well-versed in the protein, protein, and more protein approach to nutrition. If you train intensely a few times a week, you might want to look at 1.2 to two grams of protein each day per kilogram of body weight. (11)(12) This translates to 60 to 300 grams of protein each day for a 110 to a 330-pound athlete. (11)(12)

If you train at a high intensity and an even higher volume (more than a few times per week), research suggests upping your protein intake to 1.7 to 2.2 grams per kilogram of body weight per day. (11) This means 85 to 330 grams of protein per day for athletes weighing between 50 and 150 kilograms (110 and 330 pounds). (11)

To calculate those numbers specifically for your body and the nuances of your training routine, check out BarBends protein intake calculator.

Be sure to consider whether youre looking for muscle growth, fat loss, or maintaining the weight youre currently at when youre plugging in your stats.

Dietary fat intake levels can span across a wide range for CrossFitters. A lot of it will depend on how an athletes body processes dietary fat. For example, if you tend to feel sluggish after a meal thats high in dietary fat, you might want to avoid that peanut butter sandwich right before your workout.

But other CrossFit athletes may prefer a higher level of fat in their diet. For example, athletes might be attracted to the idea that diets with higher percentages of fat may help circulate testosterone more readily in the body. (13)

Regardless of individual preference, the general recommendation is that 30 percent of an athletes daily caloric intake comes from dietary fats. (14)(15) Some athletes who train with very high volumes can even safely consume 50 percent of their daily caloric intake as fats. (15)

If youre not able or willing to count calories, you can estimate your intake of fat by conceptualizing one or two thumb-sized portions with each meal.

For an overview of your macronutrient needs, check out BarBends macronutrient calculator. Youll input factors like your age, goal, and activity level and get a customized suggestion for each of your macros.

Remember to re-calculate your macros as needed based on your current phase of training. If youre gearing up for competition, for example, your training volume, frequency, and intensity will likely shift. Adjust your calculations to accommodate those changes.

If youre not able or willing to track your macros specifically, opt to use techniques for estimating your portions. This can help give you a ballpark means of figuring out if youre getting enough carbs, fats, and protein respectively.

You may opt to fill half your dinner plate with vegetables, a quarter of the plate with high-carb foods, and a quarter with protein. Or you might use your hand instead. Use a closed fist to estimate a portion of carbs. Use your palm to help you measure a portion of protein. Your thumb can be a handy way of calculating a portion of fats.

Broadly speaking, CrossFitters love their supplements. One study of nutritional habits in recreational CrossFitters found over three-quarters of participants take at least one dietary supplement. (16) Protein, creatine, and pre-workout were found to be the most popular supplements. (16) These choices make sense for CrossFitters.

Since its so filling, protein might be difficult for some athletes to get enough of in their daily meals without supplementing it in shakes.

Creatine doesnt just support muscle growth and recovery it also helps support mental focus during intense workouts. (17)(18)(19)

And pre-workout is all about boosting your energy levels, which CrossFit athletes may desire before diving headfirst into a high-heat WOD.

Supporting recovery, overall health, and developing muscle mass were the main reasons that participants took these supplements. (16) To further those goals, CrossFitters might also want to invest in a good greens powder to support micronutrient needs, since many athletes may run the risk of micronutrient deficiencies. (1)

To help you wade through the wide world of supplements, check out these articles to navigate which supplements to integrate into your CrossFit nutrition journey.

There is often much ado in the strength sports world about the importance of nutrient timing that is, when you consume your nutrients and how it impacts your body composition and training performance. Research suggests that what and how much you eat tends to be more important than exactly when you eat. (20)

This means that you dont have to sweat situations like, I need to down this chicken breast within 30 minutes of finishing my workout or more muscles will disappear. The specific timing is likely not going to make or break your next WOD.

That said, timing your nutrition to line up with your training can help optimize your results. (20) And for CrossFitters especially at an elite level everything becomes about getting that extra edge.

Plus, CrossFit athletes often train multiple times daily. In that context, it becomes more important to time your meals and snacks properly to keep your energy high.

When youre getting ready for a big effort, carbs might just be your best friend. But what youre eating carbs with and what types of carbs youre having may depend on when youre working out.

If youre working out in the afternoon, aim to get a full breakfast in the morning. Include carbs, protein, and fats. Ensure that a good portion of your carbs come from fruits and veggies.

Once you get closer to your workout say, one to two hours before fuel up with complex carbs and a little bit of protein. Consider some oatmeal with a small scoop of protein powder or a whole wheat peanut butter sandwich.

Right before your workout between 30 and 60 minutes prior youll want to turn to a source of quick energy. Unsweetened applesauce or a banana can work wonders here.

Research also suggests that combining about 50 grams of carbs with five to 10 grams of protein a half hour to an hour before your workout can optimize carb availability toward the end of an intense training session. (21)(22) If you take pre-workout, consider using a similar carb-to-protein ratio.

These little boosts can make all the difference when youre grinding through the end of a tough WOD.

Sometimes, CrossFit workouts dont end with your WOD. When your training session extends beyond an hour and especially after the 90-minute mark you will want to refuel.

To help maintain your blood glucose levels, aid your immune system, and prevent dehydration, fuel yourself with a glucose and electrolyte solution during your workout. (23) Fruit snacks can also work well here so make sure youre tossing some in your gym bag.

After youve left every ounce of energy out on the competition or gym floor, youll need to refuel. Especially if youre trying to gain muscle, aim to have a meal within two hours of completing your training. (24) Even though its ideal to consume this meal in the form of whole foods, having a protein shake can still be beneficial in refueling your muscles and kickstarting recovery. (25)

But youll be alright if you cant get to your protein shake right away. Refueling with a combination of 0.8 grams of carbs per kilogram of body weight and 0.2 to 0.4 grams of protein per kilogram of body weight within four hours has been shown to support increased strength. (26)

Its not easy to train for CrossFit. It takes a tremendous amount of physical and mental stamina and grit to stare down the face of an intense WOD and emerge victorious on the other side of the clock.

To fuel all that effort, youve got to pay close attention to your nutrition. Though CrossFit nutrition is a nuanced beast, here are some of the key points to remember:

Now you know how to eat for CrossFit. But can you train like a CrossFitter, too? Check out these articles to scratch that CrossFit itch and dive into training.

Featured Image: ME Image / Shutterstock

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Mar 13th, 2023 | Filed under Diet Safely

TikTok has yielded many health and fitness trends over the years, but none have been as rampant or consistent as those who share #75Hard transformational photo montages on the platform. There are many elements of the trend that seem promising for those who are looking to take hold of their physical health there's just a 10-week commitment and potential dietary flexibility for those who have a hard time following trendier elimination diets like the Low FODMAP program or Whole30. But all is not as it seems, health experts say.

The 75 Hard Challenge is by no means a new concept. There are more than one billion impressions on TikTok alone for #75Hard, but people have coined the "challenge" term more recently as a way to share their journey while attempting the 75 Hard program that was first launched in 2019.

The creator, Andy Frisella an author, motivational speaker and owner of a supplement brand that isn't explicitly tied to 75 Hard calls the program a "mental toughness program" while promising the program focuses on more than just a diet or special fitness plan. "75 Hard is the only program that can permanently change your life," the program's site reads, adding: "... From your way of thinking to the level of discipline you approach every single task in front of you with."

Rather than focus on a particular set of dietary rules and as well as a strict workout plan, the program's tentpoles allow individuals to stick to any routine or diet of their choosing, alongside a few other key daily practices. But a majority of the tasks that the 74 Hard asks you to do on a daily basis may not be contributing to your health in the end fitness experts have long noted that the grueling pace of workouts isn't sustainable, and diets can be overly restrictive.

And the photo-sharing aspect that the 75 Hard Challenge revolves around is particularly damaging, setting challengers up to potentially develop negative associations with body image in the long run. Read on to hear more about the program's rules and the hazards to avoid should you decide to participate.

Editor's note: Weight loss, health and body image are complex subjects before deciding to go on any diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. You should always speak to your doctor about starting a new diet or fitness program to ensure it's safe for you.

Despite what you may have seen on social feeds, not all elements of the 75 Hard Challenge focus on changing your eating habits or exercising more. There are components of the 75 Hard program that its founder says is designed to improve your mood and to increase overall wellness through hydration, specifically. Many fans of the program have indicated they are initially attracted to its setup largely due to the fact that individuals will get to choose diets and workouts they may already know and prefer: "I developed 75 Hard to run in-line with your current diet program, no matter what it is," Frisella writes. "I developed it to run in-line with your current diet program, no matter what it is."

This content is imported from Tiktok. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

There are six major guidelines that make up the 75 Hard Challenge, which is designed to be followed for 75 days, or about 10 weeks, without any obvious alterations. They are as follows:

As you've likely noticed based on captions on social media, the key sticking point about the program is total adherence to these guidelines on a daily basis. Slip up and forget to read? Didn't make it to the gym? Then you'll need to start all over again, at day 1, even if you are weeks into the program as social users have highlighted in the past.

There are several reasons why a majority of health experts including dietitians and fitness pros within the Good Housekeeping Institute's Nutrition Lab don't recommend signing up for the 75 Hard Challenge as is. Many of the practices highlighted in the 75 Hard program will not set you up to maintain a healthy standard of nutrition and physical activity needed to maintain any of the weight loss you may see, should you successfully complete the program.

Some of its tenets also push people to develop harmful tendencies and obsessive habits, including disordered eating and body dysmorphia, given the stress that the program places on body image during its intense 75-day run. The fact that these drastic lifestyle changes are specifically limited to just 10 weeks alone may already be setting you up for failure, explains TJ Mocci, LMFT, a therapist specializing in eating disorder treatment and a clinical director at Octave, a digital mental health service provider.

"What happens after the short-term window when you're no longer on that diet? Most people go back to their old habits, and this can create a vicious cycle of yo-yo dieting, which can affect your metabolism, your physical health and your mental health," Mocci tells Good Housekeeping. "I'm all for examining your relationship with food and your body, but this practice has to be attainable, sustainable and often limiting yourself to a certain window is counterproductive to making it sustainable."

If you're thinking of giving the 75 Hard Challenge a try, think about adopting some of its best principles first and to steer clear of strict rules that may cause you physical and mental harm after the challenge is done. Adapting some of the program's principles into your own lifestyle can be more helpful than following all five of its rules blindly.

Getting exercise and eating healthier are always great ideas but not all diets and workouts are equally beneficial for you. Working on choosing a diet or a new lifestyle (think: vegetarian or vegan diets) with personalized insight from a dietitian or your doctor is often how people work to manage their weight successfully. There are plenty of rich, wholesome and redeeming diet programs that aren't focused on harsh restrictions or eliminations and likely can help you lose weight, too. Following a fad diet for 10 weeks isn't the only way you can successfully lose weight if you choose to complete the 75 Hard Challenge.

The same can be said for workout routines; starting a daily exercise regimen that's tailored to your own specific background and needs is safest, rather than adopting a pre-set workout plan that may be floating under #75Hard tagged content on social media. While vigorous exercise is key for strength, getting started is easier than you may realize you can work on walking your way to better health, completing free cardio routines at home, or using lightweight gear to train at your own pace.

The key is choosing a routine that won't gas you out within the challenge's 75 day period: You'll want to choose workouts that you can maintain long after the challenge is over, and ones that won't injure you if exercise isn't something that you are already doing on your own. Using your own take on the 75 Hard Challenge to get more active in a small way would be a huge win for most, even if you don't sign up for a gym membership in the process.

If you like the idea of making new changes over a specific 10-week period of time, ask for your doctor's help in creating a realistic schedule that acknowledges any pre-existing health conditions, Mocci recommends. "Whether that's your exercise routine or your diet plan, you can make small changes and give yourself grace when you don't follow an otherwise strict routine it's way more empowering to do that."

While there's a lot of concern around the 75 Hard Challenge as it stands, working to drink more water and spend more time reading are two positive takeaways that anyone would benefit from. Recent data published by the Centers for Disease Control and Prevention (CDC) indicate that a majority of American adults have trouble drinking enough water to stay properly hydrated. Drinking a gallon of water each and every day may be excessive for most, and shouldn't be attempted overnight, mostly if you have established with your doctor that you aren't getting enough water.

But there's a good chance, regardless of activity levels, you could stand to benefit from drinking more water regularly especially if you're consistently reaching for sugary, alcoholic or caffeinated beverages exclusively. Working on your specific hydration goals is one of the best takeaways from the 75 Hard Challenge we've seen thus far.

Plus, if you stick with the reading aspect of the 75 Hard Challenge, you'll have finished 750 pages within 10 weeks, something anyone who is working to sharpen their mind will be ecstatic about.

Even if you don't end up "failing" the challenge out of exasperation, dietary habits required by the 75 Hard Challenge may prove to be too much for you. And you may physically injure yourself if you push yourself too far in doing two 45-minute workouts each day. But the worst aspect of the 75 Hard Challenge may be its most recognizable requirement: taking a photo of yourself each and every day.

"Comparison is the absolute worst thing we can do for our mental health; it creates a false construct of perfection and exacerbates our inner critic," Mocci explains, adding that many of her patients consider perfectly healthy weights as discouraging as they aim to maintain current physiques they earned in compromising situations. "Having a visual representation of our inner critical thoughts, or a platform to project those thoughts on such as before or after photos just creates and exacerbates a negative relationship with our bodies, instead of working to improve how we interact, speak to, or take care of our bodies."

Your physical body shape isn't one of the readily available markers that care providers can use to measure whether or not your health is improving. Some who adopt solid workout routines and healthy diets may not see visible changes in their body from day to day, despite reaping plenty of other health benefits. Putting that much stock into a practice that likely feeds into a social media montage is likely to disappoint you and set you up for worse interactions down the road.

"There's so much comparison that goes into [social media], feeding negative thinking about ourselves; 'I should do more,' or the classic 'I'm not good enough,'" she adds.

Ultimately, there are major concerns about the sustainability of potential weight loss or other health improvements for those who complete a strict adaptation of the 10-week program. Successfully maintaining a diet over a 10-week period can be done, but choosing to follow an elimination diet that requires the total omission of a particular food group is risky. If challengers resume their previous lifestyle and diet after the challenge is done, it's likely that weight regain will follow.

"Elimination diets can be super harmful because they take us back to the age-old, maladaptive behavior of viewing all food as good versus bad," Mocci says. "[Elimination diets] potentially sets ourselves up to fail; and then when we do fail, we inherently feel guilty because we couldn't stick to the 'good' foods, so to speak Too much or too little of one thing can ultimately lead to an unhealthy relationship with that thing or other foods."

The bottom line: The 75 Hard Challenge attempts to create a sense of perseverance and determination for those who adapt the principles of the namesake program, but a majority of its requirements are more harmful than helpful in the long run. Indeed, some of the people who have successfully completed the 75 Hard program have seen weight loss results due to lifestyle changes but there is no guarantee that this approach sets someone up to achieve this in a safe, productive and sustainable fashion. Working with a registered dietitian, a qualified trainer and your doctor may yield the same determination and sense of purpose that the 75 Hard program promises to its followers. These professionals can help you create a custom calendar-specific approach to adapting a new fitness and dietary routine that is safe and curated just for you.

Health Editor

Zee Krstic is a health editor for Good Housekeeping, where he covers health and nutrition news, decodes diet and fitness trends and reviews the best products in the wellness aisle. Prior to joining GH in 2019, Zee fostered a nutrition background as an editor at Cooking Light and is continually developing his grasp of holistic health through collaboration with leading academic experts and clinical care providers. He has written about food and dining for Time, among other publications.

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. She is also Good Housekeepings on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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Mar 13th, 2023 | Filed under Diet Safely

Daniel Day/Getty Images Sources of meat like cows, bison, or even birds or fish are more nutritionally efficient than cannibalism. Daniel Day/Getty Images

Fans of the post-apocalyptic drama "The Last of Us" came face-to-face with the moral quandary of eating flesh in episode eight, which depicts a group of survivors secretly killing and consuming unwary travelers to keep themselves alive.

But beyond the ethical problems cannibalism may pose, dining on other people, especially aftercovertly murdering and butchering them, just isn't a very viable diet strategy, said James Cole, principal lecturer in archaeology at the University of Brighton and the author of a detailed rundown on the caloric value of cannibalism.

Eggs are often a nutritional lightning rod, with contradictory advice and cyclical concerns about whether their high fat content may affect heart health.

But the current evidence is solid that eggs can be safely eaten as part of a healthy diet, and that they offer plenty of nutritional benefits.

This week, a false claim has been spreading fast on the internet, incorrectly blaming eggs for a rise in sudden blood clots.The rumor appears to come from a misinterpretation of a 2017 Cleveland Clinic study. That misinterpretation started to gain even more traction online after Joe Rogan shared a screenshot of an article about the theory on Instagram. The researchers of the Cleveland Clinic study have since spoken out to emphasize that the study does not show a direct link between eating eggs and the sudden formation of blood clots,Reutersreported.

The biggest potential risk of eating eggs right now is to your wallet, as egg prices have skyrocketed.

There are still good reasons to include them in moderation as part of a healthy diet, thanks to major nutritional benefits for your brain, immune system, and muscle health.

Eggs have sometimes been controversial in media and popular health advice because they're high in fat, prompting fears that they could spike cholesterol levels or weight gain.

However, research suggests that most people have little cause for concern. Eggs are high in cholesterol, but may actually contribute to healthy levels of cholesterol in your blood, studies suggest.

As a result, dietitians say it's perfectly healthy to eat eggs regularly, and they're also a rich source of nutrition.

If you are concerned about cholesterol or have risk factors like diabetes, one alternative is to aim to eat no more than one egg a day, on average, or eat just the egg white, which is high-protein and low in fat, according to the Mayo Clinic.

A major benefit of eating eggs is that they're a convenient source of protein, which can help with building muscle and regulating appetite.

One large egg contains 6 grams of protein, and about 78 calories, according to the USDA.

Protein is an important nutrient for repairing tissue, and is essential for helping muscles build back bigger and stronger after exercise. It can also help maintain muscle.

Getting enough protein can also help with weight loss, since protein-rich foods can make you feel fuller for longer, and also boost metabolism.

Eggs can help support brain health, since they're rich in a nutrient called choline, also found in lean meat, nuts, and some green vegetables.

Choline is essential for your nervous system, influencing mood and memory, and most people don't get enough of it, according to the National Institutes of Health.

It's particularly important during pregnancy, and for infants and children, since the nutrient is important for healthy growth and may help reduce the risk of developmental issues.

Dietitians often recommend eggs as an accessible source of many nutrients, including B vitamins, vitamin D, and vitamin E.

Eggs are one of the few foods that naturally contain vitamin D, which is important for strong bones and a healthy immune system, with one egg providing about 16% of the daily recommended amount.

A single egg also packs more than 20% of your recommended daily dose of vitamin B12, which is important for maintaining red blood cells and nerve cells.

You can also eat eggs to get more vitamin E, an antioxidant for better brain and skin health, and the fat from eggs helps with absorbing the nutrient.

Other nutrients found in eggs include iron, selenium, and zinc.

Iron is important for blood health, and a lack of it in your diet can lead to side effects like fatigue, chills, and irregular heart beat.

Selenium helps regulate hormones and support the immune system, and one egg offers 28% of your daily recommended dose.

Zinc plays a role in immune system health, too, as well as in mood and memory.

Eggs also contain trace amounts of other minerals like potassium, calcium, and magnesium.


"There's nothing particularly nutritious about us,"he told Insider."Compared to other animals, we're not an efficient food source because we're not a very big animal. You'd get much more protein and fat from wild game."

Preying on your peers also has significantly higher risks than stalking animals,since you typically don't have to worry about deer or boar packing a firearm, for instance, and they're less likely to outwit you.

"A person isn't going to be a passive victim. They'll likely fight back," Cole said.

The archaeological record does show some examples of early humans (and human relatives like Neanderthals) cannibalizing outsiders, although we don't know if motives were social, opportunistic, or something else.

As a proactive tactic for sustaining a community,cannibalism doesn't make much sense, according to Cole.

"For a long-term food strategy, you're much better off raising pigs or cows. They just give you a bigger return from a calorie perspective," he said.

Cole's initial interest in nutritional cannibalism was to help himdemonstrate that Paleolithic cannibals may have had cultural, notdietary, reasons for eating each other. To this end, he wanted to show that humans were relatively unattractive food choices in the face of other hunting options like bison or deer. He calculated roughly how many calories a human body could provide using body composition data on four male adults from previous research from the 1950s, since obtaining new data would be ethically and logistically difficult.

The average muscle mass of an adult man would provide 32,375 calories worth of protein, Cole calculated. That's enough to feed a group of 25 adultsfor half a day. In comparison, a cow would feed the same group for 3 days, and a bison for 10 days.

At that rate, you'd need to consistently hunt more than a dozen people a week to keep everyone fed.

"It might be the occasional short-term opportunity if someone in your group died and you didn't need to go out hunting that day, but not a regular sustenance vehicle, particularly in a post-apocalyptic world where conditions are presumably very tough and harsh," Cole said.

But your dining options aren't limited to muscle, and historically, cannibals have also taken advantage of organs like the heart, liver, and kidneys, fat tissue, and even bones. You could consume as many as 125,000 calories per human body this way, and slightly more if you wanted to wring every last bit of nutrients out of the human body, including skin and teeth, according to Cole's calculations.

Eating nose-to-tail on a human does come with some additional safety concerns, though neurodegenerative conditions like Creutzfeldt-Jakob (otherwise known as Mad Cow) disease, can be contracted by consuming diseased brains, for example.

The post-apocalyptic wasteland environment would also reduce the potential nutritional benefits of human prey even more, according to Cole.

"In a scenario where your ability to feed yourself is sporadic, and the quality of that food is sporadic, that will impact your fat reserves and muscle density," he said.

If circumstances are dire enough that cannibalism becomes a matter of life or death, his calculations did reveal a clear winner in the body part you should dig into first. The thighs have the most promising reserves of fat and muscle tissue, about 13,350 calories worth, combined.

But Cole doesn't recommend it, overall.

'Probably only engage in that activity if it's a question of survival, otherwise just leave each other alone," he said.

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Mar 13th, 2023 | Filed under Diet Safely

Obesity causes over 5 million deaths yearly, as per scientists' evidence. It leads to various non-communicable diseases, such as type 2 diabetes, cardiovascular disease, hypertension and stroke, multiple forms of cancer, and mental health issues. The impact of obesity and its effects on health are estimated to cost the world 3% of the gross domestic product. Obesity is one side of the double burden of malnutrition- the other being underweight. Though more people are obese than underweight in every region except sub-Saharan Africa and Asia, obesity is not a problem only in high-income countries. It is rapidly increasing all over the worldespecially among children.

Why is it such a rapidly expanding problem? Is it exclusively because of people overeating? Of being gluttonous?

Gluttony, which is overeating or excessive drinking, is condemned in the Holy Scriptures (Proverbs 23:2021). We are instructed to restrain our appetites"put a knife to your throat if you have a big appetite. Proverbs 23:2.

In my context, in Zimbabwe, gluttony is not the main reason that is causing obesity.

People cant afford to buy the nutritious food necessary for a balanced diet. People can only afford and consume what the industrial food system produces for profitsultra-processed foods which are poor in nutrition but calorie-rich. As a person with a visual impairment, I live in an urban environment which lacks open spaces, facilities, or access for me to exercise or participate in sport safely and securely.

Let us ask the profound question of why people are obese in our context.

What aspects of our societythe economic, cultural, and social settingsare making people prone to becoming obese? The key to preventing obesity is to act early, ideally even before a baby is conceived. Good nutrition for womenincluding when in pregnancy, followed by exclusive breastfeeding for infants until six months of age and continued breastfeeding until two years and beyond, is best for all infants and young children to be protected against obesity. Are we taking effective steps, including restricting the marketing to children of food and drinks high in fats, sugar and salt, taxing sugary drinks, and providing better access to affordable, healthy food? Are we ensuring that urban spaces make space for safe walking, cycling, and recreation, and churches and schools help households teach children healthy habits from early on?

Are we working together to create a better food environment so everyone can access and afford a healthy diet?

Overcoming obesity is more than changing one's behaviour; it is a matter of ensuring systemic justice!

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Mar 5th, 2023 | Filed under Diet Safely

Oral immunotherapy (OIT) for sesame allergy is safe and effective, with 71 percent of kids reaching a maintenance dose and 19 percent progressing toward it, a new study finds.

Researchers at Mount Sinai Hospital in New York reviewed the charts of 86 sesame-allergic kids. The children, whose average age was 3 years old, received oral immunotherapy starting with crushed sesame seeds and moving onto tahini, a concentrated sesame paste.

Before starting sesame OIT, the children underwent an oral food challenge to as much as 21 crushed sesame seeds. If they passed, they were sent home to start a daily dose of about 6 mg of sesame protein (12 crushed sesame seeds).

The kids then gradually increased the amount they could consume over the course of several months. Sixty-one children reached the maintenance dose of one teaspoon of tahini, or about 1,000 milligrams (mg) of sesame protein.

Another 16 children were still in the buildup phase of dosing at the time of the studys completion. Nine kids dropped out of the study because of reactions, uncontrolled asthma, or difficulty with daily dosing.

After an average of one year of eating a maintenance dose of 1,000 mg of sesame daily, children underwent skin and blood testing. If those results looked good, the kids could do a food challenge of up to one tablespoon of tahini, or 3,000 mg of sesame protein.

Researchers offered 14 children the chance to do the 3,000 mg challenge. All 14 passed.

That was three times the sesame protein amount of their daily dose, and this was considered the desensitization challenge, says Dr. Ami Shah, a Mount Sinai allergy and immunology fellow who led the research.

Those kids were then asked to stopped eating sesame for four to six weeks, and then did the same food challenge. None of the children reacted.

Our data suggests that there is a significant number of pediatric sesame-allergic patients who could achieve remission, or at least have their diet liberalized, in a safe and effective way, Shah says.

Sesame is in a wide variety of foods, including hummus, bread, crackers and sushi. With the increase in prevalence of sesame in our diets, we have also seen an increase in the prevalence of sesame allergy, Shah says.

Its estimated that 1 to 1.5 million Americans have a sesame allergy, and 38 percent have experienced a severe allergic reaction due to sesame. Kids dont typically outgrow sesame allergy.

During treatment, about 30 percent experienced allergic reactions, mostly during the up-dosing phase. Reactions were mostly mild and included localized hives or skin redness, although a few experienced lip swelling, tongue itching or stomach pain.

Stomach pain led a few kids to drop out, and a few to slow down their up-dosing schedule. One patient developed eosinophilic esophagitis (EoE) while on sesame maintenance. Only one study participant had respiratory symptoms and required epinephrine to treat a reaction.

The safety data we collected was encouraging, Shah says of the research presented at the 2023 Annual Meeting of the American Academy of Allergy, Asthma & Immunology (AAAAI).

Previous studies by researchers in Israel have found sesame OIT very effective in desensitizing children. But there has been little research among U.S. kids, Shah notes.

Related Reading:Bread Suppliers Adding Sesame as Seed Becomes Top AllergenAAAAI: In Oral Food Challenge, Skin Water Loss Can Predict Anaphylaxis RiskAAAAI: Very Low-Dose Peanut OIT Helps to DesensitizeRecipes: Sesame-Free Grilled Eggplant Dip

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Mar 5th, 2023 | Filed under Diet Safely

Honey is a natural sweetener that has been used for centuries for its many health benefits. While it is often thought of as a human food, honey can also be beneficial for dogs when given in moderation. In this article, we'll explore the benefits of honey for dogs, and how to give it to them safely and effectively.

Benefits of Honey for Dogs

Provides Nutritional Value

Honey is a natural source of vitamins, minerals, and antioxidants that can benefit your dog's overall health. It contains essential nutrients like calcium, iron, and potassium, which can help support your dog's bone and muscle health. Honey also contains antioxidants that can help protect your dog's cells from damage caused by free radicals.

Boosts Energy

Honey is a good source of carbohydrates, which can provide a quick burst of energy for your dog. This can be especially helpful during long walks or intense exercise, when your dog may need an extra boost of energy to keep going.

Soothes Sore Throats and Coughs

Honey has natural antibacterial and anti-inflammatory properties, which can help soothe your dog's sore throat and reduce coughing. If your dog is suffering from a respiratory infection or seasonal allergies, a little honey can help ease their discomfort.

Promotes Digestive Health

Honey has prebiotic properties, which means it can promote the growth of healthy gut bacteria. This can be especially beneficial for dogs who suffer from digestive issues or an upset stomach. Honey can help support healthy digestion and prevent diarrhea or constipation.

How to Give Honey to Your Dog

While honey can be beneficial for dogs, it should be given in moderation and only as a treat. Too much honey can cause upset stomach, diarrhea, or even lead to obesity. As a general rule of thumb, it is recommended to give your dog no more than a teaspoon of honey per day.

Here are a few tips to help you safely give honey to your dog:

Choose Raw, Unprocessed Honey

Raw, unprocessed honey is the best option for dogs. This type of honey is free from additives and has not been pasteurized, so it retains all of its natural health benefits.

Mix Honey with Other Foods

Mixing honey with other foods can help ensure that your dog gets the benefits of honey without consuming too much. You can mix a small amount of honey with your dog's regular food, or use it as a topping on a treat like a plain biscuit or piece of toast.

Use Honey to Make Homemade Dog Treats

If you want to give your dog a special treat, consider making your own homemade dog treats with honey. There are many recipes available online that use honey as a natural sweetener, such as honey and peanut butter biscuits or honey and apple bites.

Consult with Your Vet

If your dog has any underlying health conditions or is taking medication, it's important to consult with your veterinarian before giving them honey. While honey is generally safe for dogs, it may not be appropriate for dogs with certain health conditions or allergies.

Honey is a natural and healthy treat that can provide several benefits for dogs. It contains essential nutrients, can boost energy, soothe sore throats and coughs, and promote digestive health. However, it's important to give honey in moderation and as part of a balanced diet. By following the tips outlined in this article, you can safely and effectively give your dog honey as a natural treat that they are sure to love.


American Kennel Club. Can Dogs Eat Honey? AKC, 30 Mar. 2020,

Datta, Moumita. Honey and Its Ayurvedic Approach to Healthy Living. Ayurveda, 29 June 2021,

Karges, Kimberly. The Health Benefits of Honey for Dogs. The Honest Kitchen Blog, The Honest Kitchen, 13 May 2019,

Kearsley-Fleet, Lianne. Honey for Dogs: A Complete Guide. Top Dog Tips, 30 Mar. 2020,

Mercola, Karen Becker and Dr. The Benefits of Honey for Dogs.,, 10 May 2018,

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Mar 5th, 2023 | Filed under Diet Safely

Attention all testosterone enthusiasts! Are you feeling low on energy, lacking motivation, and experiencing mood swings? Fear not, because we've got the solution for you! In this article, we'll explore the natural ways to increase testosterone levels and the benefits that come along with it.

From improving mood to increasing bone density, testosterone can give you the boost you need to conquer your day.

We'll also compare the best sources of testosterone and provide some precautions to keep in mind. So sit back, relax, and get ready to have improved testosterone with our ultimate guide!

Lets start by understanding what can lead to decreased testosterone levels in men. Here are some research-backed causes that can lead to lowered testosterone:



Testosterone levels naturally decline as men age. According to a study published in the Journal of Clinical Endocrinology & Metabolism, testosterone levels decline by approximately 1% per year after the age of 30 (Harman et al., 2001).



Obesity has been shown to be associated with lower testosterone levels in men. According to a study published in the Journal of Clinical Endocrinology & Metabolism, obese men had lower testosterone levels than non-obese men (Khoo et al., 2008).

Chronic Illness


Chronic illnesses such as diabetes, chronic obstructive pulmonary disease (COPD), and kidney disease have been shown to be associated with lower testosterone levels in men. According to a study published in the Journal of Clinical Endocrinology & Metabolism, men with diabetes had lower testosterone levels than men without diabetes (Kapoor et al., 2007).



Certain medications such as opioids, glucocorticoids, and chemotherapy drugs can lead to lower testosterone levels in men. According to a study published in the Journal of Clinical Endocrinology & Metabolism, men who were taking opioids had lower testosterone levels than men who were not taking opioids (Daniell et al., 2007).



Chronic stress has been shown to be associated with lower testosterone levels in men. According to a study published in the Journal of Clinical Endocrinology & Metabolism, men who experienced chronic stress had lower testosterone levels than men who did not experience chronic stress (Dabbs Jr et al., 1990).

Exercise regularly


Exercise, particularly weightlifting and high-intensity interval training, has been shown to increase testosterone levels. Resistance training and high-intensity interval training have been shown to be particularly effective.

A study published in the Journal of Applied Physiology found that resistance training was associated with a significant increase in serum testosterone levels in men, with the greatest increase seen in those who performed multiple sets of exercises with high resistance and short rest intervals.

Get enough sleep


Getting adequate sleep is essential for the body to produce testosterone. A study published in the Journal of the American Medical Association found that men who slept for less than five hours a night had significantly lower testosterone levels than those who slept for seven to eight hours a night.

Manage stress levels


Stress can have a negative impact on testosterone production. Meditation, deep breathing, or other stress-reduction techniques can be helpful in managing stress levels.

A study published in the Journal of Alternative and Complementary Medicine found that mindfulness-based stress reduction techniques were effective in reducing stress levels and improving testosterone levels in men.

Eat a balanced diet


A balanced diet that includes plenty of protein, healthy fats, and whole grains is essential for testosterone production. Studies have shown that diets high in fat and low in carbohydrates can increase testosterone levels.

However, it is important to consume healthy fats such as omega-3 fatty acids found in fish and nuts, as unhealthy fats can have negative health consequences.

Take natural supplements


Natural supplements such as vitamin D, zinc, and magnesium can support testosterone production.

A study published in the International Journal of Endocrinology found that vitamin D supplementation was effective in increasing testosterone levels in men who were deficient in the vitamin.

Avoid excessive alcohol and drug use


Alcohol and drug use can have negative effects on testosterone production. Studies have shown that heavy alcohol consumption can decrease testosterone levels. Similarly, drug use such as opioids and anabolic steroids can disrupt normal testosterone production.

Reduce exposure to environmental toxins


Exposure to environmental toxins such as pesticides and plasticizers can have negative effects on testosterone production.

A study published in the Journal of Clinical Endocrinology & Metabolism found that exposure to phthalates, a type of plasticizer, was associated with lower testosterone levels in men.

Improved libido and sexual function: Testosterone is important for sexual function in men, and low levels can lead to decreased libido and erectile dysfunction.

A study published in the Journal of Sexual Medicine found that testosterone replacement therapy improved sexual function in men with low testosterone levels.

Increased muscle mass and strength


Testosterone plays a key role in building and maintaining muscle mass and strength. Studies have shown that testosterone replacement therapy in men with low testosterone levels can increase muscle mass and strength.

Decreased body fat


Higher levels of testosterone have been associated with lower body fat percentage. A study published in the Journal of Clinical Endocrinology & Metabolism found that testosterone replacement therapy in men with low testosterone levels led to a decrease in body fat percentage.

Improved bone density and decreased risk of osteoporosis


Testosterone is important for maintaining bone density in men, and low levels can lead to an increased risk of osteoporosis. A study published in the Journal of Clinical Endocrinology & Metabolism found that testosterone replacement therapy in men with low testosterone levels improved bone density.

Improved mood and mental clarity


Testosterone has been shown to have a positive impact on mood and cognitive function in men. A study published in The Journal of Clinical Endocrinology & Metabolism found that testosterone replacement therapy in men with low testosterone levels improved mood and cognitive function.

Increased energy and stamina


Higher levels of testosterone have been associated with increased energy and stamina. A study published in the Journal of Endocrinology & Metabolism found that testosterone replacement therapy in men with low testosterone levels led to an increase in energy and stamina.

Testosterone replacement therapy

Effective for low testosterone levels

Requires prescription, potential side effects

Natural way to increase testosterone

Results may vary, requires consistent effort

Natural way to support testosterone production

May not be effective for severe testosterone deficiency

Natural way to support testosterone production

Results may vary, may require dietary changes

Natural way to support testosterone production

Results may vary, potential interactions with medications

Avoiding excessive alcohol and drug use

Supports healthy testosterone production

May be difficult for some individuals to stop or reduce use

Reducing exposure to environmental toxins

Supports healthy testosterone production

May be difficult to completely avoid exposure

Consult with a healthcare professional

Before attempting to increase testosterone levels, it is important to consult with a healthcare professional. They can evaluate your individual health needs and make recommendations for the best course of action.

Avoid synthetic testosterone

Synthetic testosterone, such as anabolic steroids, can have negative health consequences and should be avoided.

Monitor testosterone levels

It is important to monitor testosterone levels regularly, particularly if undergoing testosterone replacement therapy or taking natural supplements.

Be aware of potential side effects

Testosterone replacement therapy and natural supplements can have potential side effects, such as acne, mood changes, and changes in cholesterol levels. It is important to be aware of these potential side effects and to discuss any concerns with a healthcare professional.

Maintain a healthy lifestyle

A healthy lifestyle that includes regular exercise, a balanced diet, and adequate sleep can support healthy testosterone production.

And there you have it, folks! By now, you should be feeling confident and ready to tackle the world with your newfound knowledge of how to increase testosterone naturally.

Remember, maintaining a healthy lifestyle and consulting with a healthcare professional are the keys to achieving the best results. So go ahead, hit the gym, get some quality sleep, and fuel your body with the right nutrients.

Your inner man will thank you for it. Now go forth and conquer!

Khoo, J., Tian, H. H., Tan, B., Chew, K., Ng, C. S., Leong, J., & ... Choong, W. (2008). Comparison of measurements of total and free testosterone in obese men by calculated free testosterone equation and immunoassay. Asian Journal of Andrology, 10(6), 789-795. doi: 10.1111/j.1745-7262.2008.00422.x

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Mar 5th, 2023 | Filed under Diet Safely
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