This week, learn how your heart can benefit from testosterone or coffee. There’s good news for weightlifters, too: You aren’t more likely to get a hernia, and your body is loving the lifts.
This week, learn how your heart can benefit from testosterone or coffee. There’s good news for weightlifters, too: You aren’t more likely to get a hernia, and your body is loving the lifts.
This week, see how modifying a diet to suit your taste can help, but be sure to get enough vitamin D and stay away from artificial sweeteners. Also, learn brown algae’s fat-busting effects.
Have you ever tried going on a high-protein, low-calorie diet? How did it go? According to a study from the Aragon Health Sciences Institute in Spain, it may have been healthy for your heart.
Normally, melatonin is released cyclically by your brain’s pineal gland in response to darkness and daylight. However, according to a number of recent studies, supplementing with melatonin may have a number of health benefits which go far beyond a good night’s rest.
According to a study from the University of Arkansas in Fayetteville, Arkansas, caffeine can help you recover from intense training and even reduce pain during exercise. The study measured the effects of three milligrams per kilogram of bodyweight on test subjects, who performed four morning and three afternoon cycling sessions.
The debate about whether steroids are truly addictive or not has been going on for a long time. Steroids do cause changes in the brain and appear to cause dependency issues in some people.
Getting seven to eight hours of quality sleep each night is essential to good health for all adults, especially aging adults and athletes. It keeps hormones in check and diseases at bay.
Insulin-like growth factor, or IGF-1, is an anabolic hormone that is sometimes used by athletes and bodybuilders for protein synthesis. A new IGF-1 drug now has fewer side-effects.
Many people try to avoid exercise by taking supplements and medications, hoping it will mimic the effects of leading an active lifestyle. Are myostatin blockers the new exercise pill?
Protein and fat metabolism are strongly influenced by the use of anabolic steroids and testosterone supplements. The effects could be long-lasting, but they might not be inevitable.
The post Anabolic Steroids Have Potent Effects on the Metabolism appeared first on XP Labs.
L-leucine is a branched chain amino acid which is critical for promoting protein synthesis rather than protein breakdown. Studies show they are an important part of an athlete’s diet.
ATP restoration is central to recovery after high-intensity activities like sports, weight training, or HIIT. Oral ATP supplements increase muscle endurance and promote recovery.
Citrulline is an underappreciated supplement despite the fact that it provides several benefits, especially with long-term use. Citrulline is great for both health and performance.
Muscle carnosine is an antioxidant that guards against the cell destruction and buffers acids that fight fatigue. Beta-alanine supplementation increases muscle carnosine levels.
Glutamine is the most abundant amino acid in the body, but during trauma, training, or illnesses, it can be depleted. Healthy glutamine metabolism can help your body prevent disease.
The post Glutamine Can Boost Body Health and Help Prevent Cancer appeared first on XP Labs.
Agmatine, a breakdown product of the amino acid arginine, has shown some promise as a nerve protectant. However, companies who wish to add it to supplement mixes might be jumping the gun.
The post Agmatine May Have Benefits, But Not for Performance appeared first on XP Labs.
High-intensity interval training has shown to be incredibly effective for a number of reasons. Most recently, it has been in the spotlight for its ability to help regulate blood sugar.
The post Moderate-Intensity Exercise Less Effective than HIIT for Blood Sugar appeared first on XP Labs.
As men age, prostate enlargement becomes a source of worry, discomfort, and stress. Many current treatments are ineffectual. Steam treatment is a promising new idea being developed.
The post Researchers Developing Steam Treatment for Prostate appeared first on XP Labs.
We’ve talked about how cold exposure can help you lose weight, but what about heat exposure? It turns out that an hour in the hot tub can help you shed a few pounds… provided you can stand it.
Some bodybuilders take ibuprofen after every workout, and stressed workers reach for NSAIDs with every headache. However, doing so could mean they are putting their lives in danger.
A long-term study which measured the effects of sodium and water regulation within the body suggests that salt intake has less to do with our water balance than our own natural rhythms.
Most people are aware exercise can help prevent heart attacks, but what about after you have a heart attack? Research shows that moderate-intensity exercise improves survival rates.
The post Moderate-Intensity Exercise Important After Heart Attack appeared first on XP Labs.
For 50 years, people have believed that dairy fat is bad. This is largely due to a government-backed set of nutritional guidelines from 1977. Diet rules are changing these days, though.
Diets high in carbohydrates which are not paired with regular exercise may be a significant factor in the obesity epidemic. Neutralizing blood sugar and insulin spikes might help out.
The post Vinegar Can Help Stabilize Blood Insulin After Eating appeared first on XP Labs.
Low levels of iron in the blood is associated with anemia and a handful of other serious health disorders, but what about high levels of iron? Unfortunately, too much of a good thing is bad.
Nitrates increase nitric oxide secretion, which is a component for effectual blood flow within the body. Increased nitrate intake is linked to improved running speed and efficiency.
Protein’s importance has been stressed lately, but athletes need to remember to maintain a healthy, well-balanced diet which meets all of their nutritional needs throughout the year.
Beets are proving themselves to be incredibly nutritious! Not only are they good for the inner lining of your blood vessels, but studies show they can actually benefit your brain as well.
Fatty liver disease is a serious, deadly condition which causes inflammation within the liver and extensive scarring. High-protein, high-fat diets low in carbs promote this disease.
People have debated for years over the concept of “fit but fat” and whether or not it can possibly exist. It turns out that it’s technically true – to a point – and you can be skinny and unfit.
Melatonin, as a supplement, is well-known as a natural sleep aid. It’s also produced within the brain, and scientists have discovered that supplementing it helps promote a healthy gut.
The post Melatonin Promotes Healthier Gut Microbes in Obese Mice appeared first on XP Labs.
Stretching has long been stressed as an important factor in the exercise routine, before and after workouts. However, studies show that stretching might be better only after exercise.
Many people buy gym memberships and never actually go to the gym. While this helps fund gyms for those of us who do go, it’s important for everyone to keep up an exercise routine regardless.
Carbohydrates are an important fuel for exercise, but what if you are trying to lose weight? Researchers have determined that the body’s state before breakfast is most ideal for fat loss.
The post Pre-Breakfast Fasting Exercise Best for Fat Burning appeared first on XP Labs.
High-intensity interval training continues to impress researchers with its ability to help people improve their bodily wellness in short periods of time. HIIT is great for your health.
Protein pacing is the practice of eating five or six meals with 2 grams of protein per kilogram of bodyweight. A small study shows promise for meeting your training goals with this diet.
When you’re planning your training program, do you know what your goals are? Do you know what kind of exercises will get you to your goals efficiently? Learn about the differences here.
CLA, or conjugated linoleic acid, is one of the newest supplements making waves in the weight loss world. However, recent studies suggest it might be linked to inflammation in the body.
Even though exercise is an important factor in stimulating the sympathetic nervous center, which affects thermogenesis, it doesn’t impact brown fat activation for middle-aged men.
The post Cold Exposure and Nutrients Most Important for Brown Fat appeared first on XP Labs.
Thermogenesis has been linked to the sympathetic nervous center of the brain. Thermogenesis is critical for a more effective metabolism, which leads to efficient weight management.
Fasting every other day is a viable option for some people who are struggling to lose weight by other means. However, it is no better than other diets in the long run. Do what’s best for you.
Bodybuilders often use a variety of supplements and subject their bodies to greater strain than the average person – causing changes in heart wall thickness and ventricle elasticity.
Growth hormone has been tested on burn patients, and it has been shown to promote healing even in severe burn cases. Growth hormone can help promote physical fitness and quality of life.
Nandrolone decanoate has a chemical structure similar to testosterone, but has been shown to build muscle better than the 2 most commonly prescribed testosterone therapy injectables.
The post Should Nandrolone be Used Instead of Testosterone? appeared first on XP Labs.
Researchers have discovered alcohol inhibits anabolic signaling, preventing the body from efficiently building muscle. Alcohol has a negative effect on muscle protein synthesis.
Growth-promoting therapy could be the future of professional athletics or Olympic competitions, but there are many concerns and ethical questions to face before we cross that bridge.
A number of hospital cases involving liver damage have been linked to supplement usage. Common supplements include green tea extract, garcinia cambogia, CLA, steroids, and vitamin A.
The post Some Herbal and Dietary Supplements Linked to Liver Damage appeared first on XP Labs.
Researchers from Brigham and Women’s Hospital in Boston and the Karolinska Institute in Sweden have determined that long-term multivitamin usage can promote good overall health.
Taurine, according to a Brazilian study, does not improve high-intensity running performance. It is featured in energy drinks and supplements, but it may not be as great as we thought.
Garcinia mangostana, or purple mangosteen, has been shown to have no effect on biochemical markers of fatigue. However, it is possible it could help keep you in a positive state of mind.
The post Purple Mangosteen Keeps You Happy, but Fails to Prevent Fatigue appeared first on XP Labs.
Whey protein has become very popular over the past several years, but bodybuilders and other athletes should know the differences between high quality and low-quality protein sources.
The post High Quality Whey Means High Quality Sports Nutrition appeared first on XP Labs.
The recommended daily allowance for protein is likely too low, according to recent studies. More protein helps with many issues, from building muscle to improving your quality of life.
Muscle loss occurs naturally as we age, but the degree to which it affects us depends on the choices we make. High protein intake prompts muscle protein synthesis and muscle preservation.
The post Older Adults Should Feed Their Muscles with Protein appeared first on XP Labs.
Cherry juice might be seriously beneficial for cellular health. It can reduce systolic blood pressure within hours, promote recovery, prevent muscle damage, and provide nutrients.
Blood vessel stiffening is an issue that we all face with age. However, there are ways we can help ourselves fight back against this. Research shows vitamin D aids blood vessel health.
The recommended daily allowance for protein is currently 0.8 grams per kilogram of bodyweight per day. New research suggests this should increase to 1.5 to 2.2 grams per kilogram a day.
Most of us have known for a while that too much sun exposure is not good for you. Sun exposure does have some benefits, so it’s more of a matter of drawing the line on too much of a good thing.
Blood vessels typically stiffen as we age, especially in middle-aged men and women. Lifting heavy weights can cause systolic blood pressure to rise, which can lead to serious injuries.
For years, people have said that proper hydration requires a strict 8 glasses, 8 ounces each, of water every day. However, many do not need to follow the 8-times-8 rule every single day.
Should you be more concerned about dieting or exercising for long-term weight control? Experts say that exercise is king when it comes to managing your weight, even if it makes you hungry.
Even though contestants on “The Biggest Loser” have lost more than 130 pounds on average, many have regained around 90 pounds after six years. Their resting metabolic rates remain low.
The post “Biggest Loser” Contestants Retain Low Resting Metabolism appeared first on XP Labs.
Typically, diets which are low in calories end up increasing a person’s appetite. The ketones produced with the ketogenic diet help suppress hunger, but it may also be hard on the liver.
Bitter melon extract is high in conjugated linoleic acid, which is known to fight fat with an impressive arsenal of cell shrinkage and metabolism boosting. But is it actually safe to use?
Most people who lose a large amount of weight sadly end up gaining most of it back – if not more – after a year. Despite this, it is possible to lose weight and keep it off. But what’s the secret?
An hour of cold exposure every day for six weeks caused small increases in brown fat levels and calorie burning ability in Swedes. People in cold climates also have more brown fat activity.
Training to failure is a tried and true method for many athletes, especially in the offseason. But does load make any difference? Research suggests that no, it works regardless of load.
150 minutes of moderate-intensity exercise is recommended every week (or 75 minutes of intense exercise) for most people. But what if you could stay healthy with just 3 minutes a week?
The hex bar has been put to the test against the straight bar, and the results are in: The straight bar doesn’t hold a candle to the safety and power output you can experience with the hex bar.
The post Hexagonal Barbell Deadlifts Superior for Non-Competition Powerlifting appeared first on XP Labs.
Longer rest intervals help to maximize gains (three minutes instead of one minute) while performing the bench press and other lifts by optimizing levels of total and free testosterone.
Breakdown training is essentially an extended version of failure training, but it doesn’t appear to give any additional benefits. But, if it makes you feel good, it’s still okay to do it.
The post Breakdown and Failure Training are Equally Effective appeared first on XP Labs.
Weight training isn’t really a big calorie burner, but training with multiple sets will burn more calories than singles. It will also increase your carb usage and get your heart rate up.
The post Do You Burn More Calories with Single or Multiple Sets? appeared first on XP Labs.
Having a thick neck circumference has been linked to an escalated risk for cardiovascular disease and premature death. The risk of heart attack can even increase by 25% with a large neck.
Synthetic thyroid hormone replacement therapy is one of the most prescribed drugs in the world. However, it seems as though people are still having problems despite receiving therapy.
Researchers have discovered that eating up to five servings of fish per week can make significant beneficial changes to your blood pressure. Fish is without a doubt a heart-healthy food.
It may come as little surprise to those who have left the grocery store and fallen ill shortly after, but shopping carts are laden with more germs than most other objects you encounter.
Exercise isn’t just good for your body. According to a 30-year-long study, exercise can help your brain, too. Even moderate activity can help older adults stay sharp and ward off disease.
People with metabolic syndrome can use weight training to make small but important changes in their resting blood pressure. Weight training should be a part of a full exercise regimen.
Although taking selenium won’t stop you from getting prostate cancer, it helps you stay alive if you are unfortunate enough to develop the disease. Ask a doctor before supplementing.
Masters athletes have different nutritional needs than younger athletes. It takes them longer to recover from exercise and injury, and they have greater amino requirements for training.
The post Masters Athletes Can Recover Faster with Protein and Leucine appeared first on XP Labs.
Beetroot may not make you feel energetic, but due to the nitrates present, it helps prevent muscular fatigue during exercise and therefore improves your overall training performance.
During a Scandinavian study, trained cyclists exercised to exhaustion, drank either a placebo shake or a mixed drink of protein and carbs, then later repeated the routine. Carbs won.
The post Carbs Plus Protein after Exhaustive Exercise Equals Performance Boost appeared first on XP Labs.
DHA, widely sold as fish oil supplements, has been hailed as an important supplement in the fight against heart disease. Spanish researchers now say it can help reduce inflammation.
The post Reduce Inflammation from Intense Training with DHA appeared first on XP Labs.
Monounsaturated fats, found in olive oil, avocados, canola oil, and nuts, seem to hold the key to help activate the genes responsible for fat regulation and the breakdown of bodily fats.
Chocolate lovers, rejoice. Dark chocolate contains a large amount of flavonoids which increase nitric oxide, a chemical which helps to control blood flow and can improve endurance.
The post Yes, a Little Dark Chocolate Might be Good for You appeared first on XP Labs.
Soy is one of those products that people love, hate, or sometimes even love to hate. While it can be a cheap, benign source of vegetable protein, you should be aware of how it can affect you.
Brown fat, or BAT, is a heat-generating adipose tissue that immediately converts food energy into warmth. We need it to adapt to the cold, but can it help fight obesity? Research says yes.
Low-carb diets are extremely popular and people seem to take to them without question these days. But what are the real long-term results? According to researchers, it doesn’t look good.
The Mediterranean diet is full of fish, lean meats, olive oil, fresh fruits, vegetables, and whole grains. Strictly adhering to this may keep your belly fat down and help you live longer.
The post Do Mediterranean Diet Eaters Tend to Have Less Belly Fat? appeared first on XP Labs.
Similar to BMI, maximum waist circumference recommendations for men and women are often used as a predictor of poor health. Recently, they’ve been getting some attention.
The post The Maximum Waist Recommendations are Getting a Makeover appeared first on XP Labs.
At least 20 consumer complaints have been lodged which link green tea extract to liver damage. Animal and human studies have linked this popular fat loss supplement to liver toxicity.
In only four weeks, you can trigger considerable changes in body composition by pairing a calorie-restricted, high protein diet with high-intensity weight training and intervals.
The post Rapid Fat Loss by Pairing Intense Training with High Protein appeared first on XP Labs.
By 2025, the projected obesity rate amongst adults around the world will reach 20 percent. Right now, in the US alone, the obesity rate is almost 36 percent. The world needs to go on a diet.
Simulated high altitude exposure, experienced for 15 minutes at a time, has enhanced fat metabolism and bolstered endurance in mice. More research is needed for true effectiveness.
The post Can Altitude Changes Improve Fat Metabolism and Endurance? appeared first on XP Labs.
Although cold water immersion helps with muscle soreness and recovery, it might not be the best choice for athletes who are looking to make gains. It can interfere with hypertrophy.
The post …But Hold Off on Regular Cold Dips for Better Gains appeared first on XP Labs.
Post-training soreness is a difficult problem for many athletes, but there might be a natural method of soothing your muscles after an intense workout: Immerse yourself in cold water.
Training both strength and endurance at the same time did not hinder muscle protein synthesis in untrained, beginner athletes. More research is needed for experienced athletes.
The post Beginners Can Safely Train for Strength and Endurance appeared first on XP Labs.
Training to failure can result in a variety of physical deficiencies up to 48 hours after completing the workout. If you are expected to perform, leave failure training off the program.
Performing squats slowly, three seconds down, three seconds up, with high tension is popular with some bodybuilders. It increases strength and size, but won’t increase power output.
The post Squats with Moderate Weight and Slow Speed Don’t Add Power appeared first on XP Labs.
Although not very practical in the long run, you can trigger large amounts of weight loss by alternating high-intensity interval training and dieting in a sequential exercise program.
The post Trigger Greater Weight Loss with Sequential Diet and Exercise appeared first on XP Labs.
A recent study shows athletes can increase activation of triceps and pecs by focusing on them during the bench press, but training like this should most likely be for bodybuilders only.
The post Should You be Concentrating on Working Specific Muscles? appeared first on XP Labs.
Internal blood clots can be life-threatening, but there are several anti-clotting medications on the market to deal with them. Unfortunately, they have unpleasant side-effects.
Melatonin is not just for sleep any more. By altering the microbes in your gut to provide a more pleasant digestive biome, melatonin can actually stave off obesity and promote fat loss.
Citrulline is a popular amino acid which is frequently supplemented because it helps to increase nitric oxide levels. Take this important amino with exercise to maximize its benefits.
Since the 1970s, approximately 6 percent of high school students try steroids. Many continue to use them in adulthood. Either way, it causes heart troubles, but more research is needed.
The post Lifelong Heart Trouble Triggered by Youth Steroid Usage? appeared first on XP Labs.
Older men receiving testosterone therapy supplements have shown increases in non-calcified plaque volume in their coronary arteries. There have been no increases in heart attacks.
The post More Arterial Plaque Seen in Testosterone Therapy Patients appeared first on XP Labs.
Anabolic steroid usage can lead to blood pressure problems, which in turn can lead to stiffening of the blood vessels in the abdomen. Increased strength also puts a burden on the heart.
The post Anabolic Steroids Cause Hypertension and Blood Vessel Stiffness appeared first on XP Labs.
Low testosterone causes many problems for some men, from depression to obesity, cardiovascular issues, and insulin resistance. It has now also been linked to prostate inflammation.
Worldwide, blood pressure rates are rising. Nearly 1 billion people have hypertension, or high blood pressure. Hypertension is an entirely preventable and treatable silent killer.
The process of learning/re-learning new skills is called neuroplasticity. Researchers theorize that music may help bolster the brain’s ability to build new connections for learning.
Those with male pattern baldness and untreated high blood pressure have a higher risk for heart attack. Untreated high blood pressure kills approximately 120,000 people every year.
If you watch TV, you’ve seen ads targeting men worried about “low T” and aging. But do you need supplements to fix or prevent low testosterone problems, even as you get older? Find out here.
Time spent in organized, planned training sessions is excellent and very important for your health, but don’t let yourself become sedentary in-between. Keep yourself moving all day.
While increasing your dairy intake doesn’t have an impact on weight loss, those who eat dairy tend to be leaner than those who don’t. Dairy keeps you satisfied and provides many nutrients.
Cruciferous vegetables are sometimes avoided because they can cay se gas, but it may be time to start eating them. They may promote fat loss, prevent heart disease and fight off cancer.
IGF-1, a highly anabolic hormone, is important for maximizing your training goals. Consuming high amounts of protein stimulates your body to produce and release more IGF-1 for gains.
The post IGF-1 Production Increases with High Protein Intake appeared first on XP Labs.
Oral phosphatidic acid, with or without whey, has been shown to increase the activity of a metabolic pathway necessary for muscle protein synthesis. It may be an effective supplement.
The post Muscle Protein Synthesis Aided by Oral Phosphatidic Acid appeared first on XP Labs.
First, people were surprised to hear that Subway uses turkey-based meats for many of their cold cuts. Now, there is controversy over soy-based chicken meat, which has been DNA tested.
The post Turkey Ham and Soy Chicken: Do You Know Your Subway? appeared first on XP Labs.
Adding 12 to 15 percent protein to a low-calorie weight-loss diet, even with the majority inclusion of animal protein, provides equal fat loss benefits while promoting heart health.
The post Low-Calorie, High-Protein Weight Loss Strategy Better for Your Heart appeared first on XP Labs.
Cold exposure might just be a natural, effective way to boost thermogenesis and reduce body fat. Researchers studied cold exposure on male adults for a month and monitored weight loss.
The ketogenic diet is popular for weight loss, but studies have shown that athletes may not want to use it for weight loss. The keto diet lowered fitness levels and decreased lean body mass.
Alpha-lipoic acid has been shown to trigger small decreases in bodyweight. It’s believed that it works by aiding cell mitochondria, promoting your longevity and metabolic health.
The post Anti-Aging Alpha-Lipoic Acid Supplements May Bolster Energy appeared first on XP Labs.
Chronic stress has been linked to elevated cortisol and insulin levels, increased blood pressure, and high amounts of abdominal fat. Some people gain more abdominal fat during stress.
Alcohol is fat’s best friend: It has been shown to prevent fat cells from releasing fat for fuel. It also has a high calorie count and, despite this, it has a tendency to increase hunger.
Everyone knows a night without sleep makes for a rough day, but when you’re an athlete, it can spell seriously bad news for your body. Even a single night of poor sleep impairs recovery.
Training one side of your body at a time is less popular, but it might be better for your cardiovascular system. Training on both sides at once is slightly more challenging for your heart.
The post Unilateral Training Puts Less Stress on Your Heart appeared first on XP Labs.
Poor squatting technique can put abnormal stress on your back, ankles, knees, and hips. Not only can this cause injury, but it will slow your progress. Learn about the differences here.
Caffeine is a great motivator which raises energy levels and keeps athletes in good spirits. Researchers have discovered it can also help reduce soreness and decrease recovery time.
Many people partake in marijuana because they feel it is a better alternative to alcohol, but is it really safer or healthier for you? As with anything, there are many benefits and risks.
A sauna might sound like a relaxing diversion from stress and problems, but in reality, it might just be the best way to keep Alzheimer’s disease at bay. Do saunas help with mental health?
Diets high in red meats and processed meats have been linked to a variety of health problems, from diabetes to coronary artery disease, heart failure, stroke, and some types of cancers.
The post Bad News for Diets High in Red Meat and Processed Meats appeared first on XP Labs.
Alcohol has been linked to endothelial, or arterial lining, damage. If you drink, even moderately, you should make sure you take measures to protect your circulatory system’s health.
Capsaicin is the “heat” in chili peppers. The more capsaicin, the hotter it is. Apparently, capsaicin is also heart-healthy. People who eat more peppers have healthier blood vessels.
Caffeine was, for a while, blamed for many health problems. Now it is being hailed as a helpful chemical. Caffeine targets inflammation and fights low-grade inflammation effectively.
Many weight-loss and performance enhancement supplements can damage your liver, especially if you do not take them responsibly. Always be completely aware of everything you are taking.
Creatine monohydrate is generally considered very safe, but no definite guidelines have been created regarding its use amongst teenagers – despite its popularity with highschoolers.
Oral adenosine triphosphate supplements enhance blood flow during intense, prolonged contractions, but are the supplements worth it? Creatine monohydrate may be more efficient.
Vitamin D has been shown to help insulin-like growth factor 1, important for the development of muscles, move throughout the body. Vitamin D and exercise will help to get you easy gains.
People with poor kidney function unfortunately need dialysis sometimes, which depletes kidney creatine and therefore further damages kidney function. Creatine monohydrate can help.
Tea or coffee? The debate has been going on for centuries. However, only tea contains L-theanine, which is a “caffeine neutralizer” of sorts. Coffee keeps you much more mentally alert.