In this vid, I cover what’s often a major peeve to coaches and trainers world wide, and one reason many often fail to make progress in their goals. Don’t be one of those people!
Testosterone deficiency, popularly known as “low T”, has entered the center stage in both the lay and medical communities. However, how is testosterone deficiency (a.k.a. hypogonadism) diagnosed? What is the testosterone level threshold below which you can say you have low T? What are the references ranges for healthy men?
Here you will find out what the medical guidelines say, what critical information they are ignoring, what you should point out to your doctor if he/she doesn’t think you have low T…
Lots of people ask about strategies for “surviving” the Holidays while dieting. Traditions and tempting treats abound, and everyone seems to be indulging. And you’ve heard the same advice over and over again, right? Like, bring a healthy dish to the party, drink water in between the wine, chew gum while cooking, stay away from the buffet table, and so on.
The Rumble Roller Takes Soft Tissue Work To The The Next level
Like many people, I have my fair share of aches & pains, tight muscles, and hard earned small injuries and such. Like many, I have been using a foam roller for soft tissue work or SMFR (Self-Myofascial Release) work to improve sore muscles, tight muscles, and general recoup. I generally do my foam rolling in the morning for 15-20 minutes while the oatmeal cooks and coffee brews. It gets me ready for a day at the computer also. I also use it at the gym before workouts, a few times per week, and I find doing so reduces DOMS. Foam rolling is often referred to as “the poor mans massage therapist.” In terms of time and $$$ spent, it’s a no brainer in terms of benefits you receive. If you’re not using a foam roller regularly, you should be, like starting yesterday!
As time goes on, one notices the standard foam roller not as effective, and or, they start to break down, and a replacement needed. Some seem to last longer than others. Enter the Rumble Roller, which takes foam rolling to another level and seems to last far longer than the standard rollers. I was going to make one of my usual videos talking about the benefits of foam rollers, and why the Rumble Roller superior, but coach Charles Staley – who has some great articles here on the BrinkZone – did such a good job of it, I decided to use his vid on the topic. If interested in more information, I purchased both the standard length and shorter smaller (12″x 5″) travel length HERE
Personally, I prefer the standard (blue) firmness Rumble Roller. Highly recommended if you already use foam rollers, not recommended for those new to foam rolling for soft tissue/SMFR work as the Rumble Roller is very aggressive. Watch coach Staley’s excellent vid on the benefits of foam rolling, and why he likes the Rumble Roller over standard rollers in particular.
Testosterone deficiency in men, aka hypogonadism, is associated with increased total and abdominal fat mass, and reduced muscle mass, which negatively impacts body composition.[1, 2] This contributes to development of risk factors like insulin resistance, chronic inflammation, and atherogenic dyslipidemia (a triad of increased blood levels of small, dense LDL particles and triglycerides, and decreased levels of HDL particles), which increase the risk for cardiovascular disease, metabolic syndrome and diabetes.[1, 3-16]
Previous studies have shown that testosterone replacement therapy ameliorates these risk factors in testosterone deficient (hypogonadal) men; it increases insulin sensitivity [17-20] and HDL (the “good” cholesterol)[9, 10, 20, 21], and reduces waist circumference [9, 20, 22], fasting blood glucose [9, 20] triglycerides (blood fats), LDL (the “bad” cholesterol) [19, 22-24], and several inflammatory markers.[17, 25]
A 2011 meta-analysis concluded that testosterone replacement therapy improves metabolic control, as well as reduces abdominal obesity. Many studies have shown that testosterone replacement therapy in hypogonadal men increases muscle mass and reduces fat mass.[19, 26-32] Further, adding testosterone (50 mg/day for 1 year, administered as a transdermal gel) to a diet and exercise program results in greater therapeutic improvements of glycemic control and reverses the metabolic syndrome.
Testosterone also has direct (non-obesity mediated) beneficial effects on many metabolic and cardiovascular risk factors [12, 33-37], and reduces death risk independently of body fat status. In line with all these effects, low testosterone levels are associated with increased risk of cardiovascular complications , and all-cause and cardiovascular disease death [40-42]. Low testosterone may thus be a predictive marker for men at high risk of cardiovascular disease. In a group of men aged 50-91 who were followed for 20 years, it was found that men whose total testosterone levels were in the lowest quartile (241 ng/dl or lower) were 40% more likely to die than those with higher levels, independent of age, adiposity, lifestyle or presence of cardiovascular risk factors.
Thus, treatment of testosterone deficient men with testosterone has demonstrated considerable health benefits. Despite this, critics state that most of the studies on testosterone replacement therapy were too small. They also argue that the studies were of too short duration (most of them lasting 6-12 months), and that the long-term effects of testosterone on body composition are not known.
Two 5 year long studies were just published that addressed the duration and small study size shortcomings in previous research…
Are your kids “picky” eaters? In this vid, I cover how I and millions of others were cured of this affliction! Yes, you can cure your kids too….
Last week I put up a study showing more young girls are going into puberty at ever younger ages. The study found obesity was the number #1 factor.
It also spurred a heated discussion on my FB page between those who agreed with my take on that and some who did not. That gave me the idea for this vid which covers – using a real wold example – my take on dealing overweight kids.
Exercise protects against heart disease in many ways. One important mechanism is by elevating HDL, a.k.a. the “good” cholesterol. It is well established that high levels of HDL are protective against cardiovascular disease and the National Cholesterol Education Program (NCEP) has emphasized increasing HDL levels to help reduce CHD risk. [2-4] However, not only HDL levels are important. Emerging research in showing that HDL quality and function is as important, if not more important for health promotion and prevention of cardiovascular and metabolic diseases…[5-7]
In this vid, I discuss the popular “Testosterone booster” supplement D-Aspartic Acid (DAA) and update my opinions of this general category of supplements.
Study mentioned in the vid:
D-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained men
Department of Health, Exercise and Biochemical Nutrition Lab, Human Performance, and Recreation, Baylor University, Waco, TX, USA
It was hypothesized that d-aspartic acid (D-ASP) supplementation would not increase endogenous testosterone levels or improve muscular performance associated with resistance training. Therefore, body composition, muscle strength, and serum hormone levels associated with the hypothalamo-pituitary-gonadal axis were studied after 28 days of resistance training and D-ASP supplementation. Resistance-trained men resistance trained 4 times/wk for 28 days while orally ingesting either 3 g of placebo or 3 g of D-ASP.
Data were analyzed with 2 × 2 analysis of variance (P < .05). Before and after resistance training and supplementation, body composition and muscle strength, serum gonadal hormones, and serum D-ASP and d-aspartate oxidase (DDO) were determined. Body composition and muscle strength were significantly increased in both groups in response to resistance training (P < .05) but not different from one another (P > .05). Total and free testosterone, luteinizing hormone, gonadotropin-releasing hormone, and estradiol were unchanged with resistance training and D-ASP supplementation (P > .05).
For serum D-ASP and DDO, D-ASP resulted in a slight increase compared with baseline levels (P > .05). For the D-ASP group, the levels of serum DDO were significantly increased compared with placebo (P < .05). [B]The gonadal hormones were unaffected by 28 days of D-ASP supplementation and not associated with the observed increases in muscle strength and mass.
Therefore, at the dose provided, D-ASP supplementation is ineffective in up-regulating the activity of the hypothalamo-pituitary-gonadal axis and has no anabolic or ergogenic effects in skeletal muscle.
The Barbell Bench Press is obviously the most common exercise for working the chest…yet it has a major flaw. A good portion of the movement doesn’t necessarily focus on the pecs. The top half of the movement involves a lot of triceps activation.
So how do we increase the specific tension being placed on the pecs during the barbell bench press? Easy. We focus more time on the bottom 1/4 of the exercise, where the pecs are under greater stretch.