Stay Macho

“He who has health, has hope; and he who has hope, has everything.”

–Thomas Carlyle, Scottish philosopher

Whether you’re starting a new work out regime or healthy way to eat, there are a few things to keep in mind. Don’t stress… Do make sure to sleep at least 7 hours a night. This is the second most important thing after diet. You will notice quicker muscle growth after a work out if it’s followed by a good nights sleep. Remember that lots of small changes to your lifestyle will result in one huge one. Maybe it’s as simple as walking a different way home to gain that extra mile.

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T-Boost Grocery List

By Dr. Iris I. Mercado, EdD, CDN

Health Educator and bilingual Nutritionist/Dietitian

hostos.cuny.edu/healthyhostos

Men, here’s a little food for thought before your next food-shopping trip. The male hormone, Testosterone affects more than just your sex drive. It is also responsible for bone and muscle health, sperm production, and hair growth. You lose it as you age, as well as from chronic diseases. But the testosterone-boosting nutrients, Vitamin D and Zinc can be your salvation. Foods high in Vitamin D like tuna, salmon or sardines have been directly linked to increases in testosterone levels.

Milk and yogurt are also great sources of both Vitamin D and Zinc. Choose low fat or skim versions to minimize unhealthy fat intake. Oysters are high in Zinc as well as crab, shrimp and lobster. Other good sources of Zinc are flax and pumpkin seeds.

When it comes to male hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered good sources of Vitamin D and Zinc. Garlic contains Allicin, a compound that lowers levels of the ”stress” hormone, Cortisol. Since Cortisol competes with Testosterone for the same sites within muscle cells, lowering levels will help maintain healthier Testosterone levels.

Honey contains the mineral Boron, which is linked to a higher T-count. Honey is also rich in Nitric Oxide, a key part in opening up blood vessels that create erections. Four teaspoons of honey daily can boost your Nitric Oxide levels. Avocados are loaded with Vitamin E, which is one of the most important fat-soluble vitamins for testosterone production.

Dark berries like blueberries, blackberries, and acai berries have always been identified as a good source of antioxidants. The more antioxidants you consume, the less inflammation and oxidative damage takes place in your body. As a result you should see a significant increase in Testosterone production and molecule preservation.

The International Journal of Impotence Research reports that 47% of impotent men found their condition improved after a daily glass of antioxidant-rich pomegranate juice. It increased salivary testosterone levels by 24%, while dropping diastolic and systolic blood pressure.

As you can see a simple adjustment to your daily meals can extend your healthy man status naturally as you age. Have fun at the grocery store boys…

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Bulk Up!

By Coach Casey, BS, CSCS, CES, CPT, TSAC-F

Fitness Expert and Owner of Atomic Training and Performance

atpobstaclegym.com

As a man ages, he will experience a natural decline in testosterone. While this is nothing to be embarrassed about, some of the less-than-desirable side effects that come along with this drop can begin to make even the manliest of men feel discontent i.e. decrease of muscle mass, increased body fat, and reduced sex drive. While some men turn to a quick fix with hormone injections, one of the best and more efficient routes is an all natural remedy that is guaranteed to have you looking and feeling great….WEIGHT TRAINING! Sure, maybe you consider yourself active and in fairly good shape because you play basketball or ride your bike a few times a week, but while aerobic exercise will improve your cardiovascular health and help you to avoid having to take certain medications, weight training has a much bigger effect on increasing testosterone and building muscle mass. To get the most out of your workout routine, we recommend three days a week of heavy weight lifting, 6-10 reps for 3-5 sets with very minimal rest in between sets. Is this already part of your routine? Try switching your workouts to morning when levels peak.