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ANCILLARY BENEFITS OF WEIGHT TRAINING LIFTING WEIGHTS DOES MORE THAN MAKE YOU STRONGER


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 26 June 2021

The benefits of exercise are tremendous. Adding a regular weight lifting or resistance training regimen to your weekly routine can boost Testosterone, help you lose weight, and more! Working out is about more than building strengthit's a powerful tool to help you live a healthier and happier life.

Aerobic exercise is important, but cardio alone will not fulfill all of your body's wellness needs. The ideal exercise regimen combines Aerobic exercise and weight training for maximum potential. Let's focus on some of the many health advantages associated with anaerobic exercise.

Burn Belly Fat With Resistance Training

Studies have shown that lifting weights is more effective than aerobic exercise as a means to reduce stubborn adipose belly fat. Muscles naturally burn calories even when at rest. This basal metabolic rate increases with overall muscle mass. This means that the more that you can lift the higher your fat-burning potential!

Improve Heart Health By Lifting Weights

The overabundance of adipose fat heavily impacts cardiovascular health. This fat is associated with inflammatory hormones and proteins. Losing belly fat has the added bonus of reducing the influence of these chemicals, which negatively affect blood pressure and harm blood vessels. Weight lifting lowers triglycerides, balances blood pressure, and increases HDL Cholesterol.

Get Blood Sugar Under Control With Anaerobic Exercise

When you work out, your body needs more energy. Your body responds by using available glucose reserves. This reduces the strain on the pancreas that contributes to insulin resistance and Type-2 Diabetes. Weight lifting also encourages increased HGH Production, which frees energy stored in fat cells for use once readily available blood sugar is used up. A regular workout program trains your muscles to absorb blood sugar more readily.

Lifting Weights Mitigates Cancer Risk

Cells in your body fat produce a growth factor known as FGF2 that can increase the risk of various cancers. Obese individuals tend to make way too much of this hormone. Losing weight with exercise and diet reduces the dangerous influence of FGF2.

Stronger Muscles Help Prevent Injury

Weak muscles put your body off balance and in danger. Your muscles help maintain coordination and balance. A sedentary lifestyle interferes with your body's stability and increases the risk of injury. Weight training also strengthens the tendons, reducing the risk of tears, sprains, and other injuries.

Pumping Iron Lets Off Steam, Builds Mental Fortitude

Mental health and physical health are tightly intertwined. Strength training helps relieve psychological stress by giving it an outlet. A structured workout program also gives you goals and provides structure. It bolsters your ability to meet and overcome mental roadblocks. Exercise is also known to release hormones associated with psychological wellness, such as endorphins, serotonin, HGH, and Testosterone.

Strength Training Enhances Mobility and Flexibility

Combining weights with stretches has major benefits for your ability to maximize your range of motion. While simple stretches are beneficial to flexibility, mixing those stretches with some resistance training amplifies the benefits. Furthermore, strength-building exercises which target neglected muscles and muscle groups add to these mobility gains. Extension exercises do the most for flexibility.

Resistance Training Makes Bones More Resilient

It's critical to remember that weight lifting works out way more than muscles. Your entire skeletal structure benefits from anaerobic exercise. Just as your tendons become stronger because they link muscle to bone, your bones get stronger as well. Resistance workouts encourage your bones to increase activity which reinforces their strength. This has lifelong benefits, reducing the risk of fractures and breaks associated with Osteoporosis. If you're worried about the biggest risks associated with Osteoporosis, lunges and squats are most effective at increasing the bone density of the femur and lower spine.

Lifting Heavy Things Improves Self Image

Body image is a huge part of overall happiness. To look in the mirror and be happy with what one sees is incredibly important to positive mental health. Exercise helps people put their body into their own hands. Being able to look at yourself and realize changes and progress being made is huge. On top of that, studies have shown that weight training helps improve body image even in the absence of notable change. Working out just tends to make you feel more attractive.

Cognitive Function and Memory Benefit from a Physical Workout

If you're concerned with protecting and preserving your mental acuity as you get older, resistance training has notably positive effects on long-term outcomes. Research demonstrates that weight training has a bigger impact on cognitive function among older, at-risk individuals than simple stretches. This is another example of how the brain and body are linked. It's hypothesized that increased blood flow to the brain due to weight lifting gives the brain more resources to perform its normal functions.

Live Longer With the Help of Anaerobic Training

All of these benefits add up to enhance your longevity. Resistance training leads to a stronger body and mind, and it reduces the risk of traumatic injury. There is a strong correlation between all-cause mortality risk and grip strength. It's even hypothesized that strength is way more important than BMI when it comes to assessing one's overall health.

Men's Clinics and Hormone Therapy Centers Help Promote Optimal Hormone Levels

Hormone Balance and physical health are intricately interrelated. HGH Deficiency and Low-T lead to many symptoms which make it harder to get the most out of exercise. If you've been struggling with lack of energy combined with increased body fat and reduced strength, you may be having issues related to Hormone Imbalance.

While exercise helps promote healthy Hormone Levels, Testosterone Deficiency and other hormonal issues also make it harder to commit to a healthy exercise program. If you feel that your hormones are getting in the way of your health goals, consider reaching out to a trained HRT Specialist.


CHIA SEEDS: MORE THAN JUST A FAD


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 24 June 2021

When you hear the word chia, you might just think of Chia Pets, those silly red clay pots that look like llamas or presidents who grow green fur after you water them for a while. Well, those joke presents (admit it, youve bought several) do indeed use chia seeds to grow the green hair. But did you know that chia seeds can do some really beneficial and important things for your health? Read on, pardner!

Chia seeds are the seeds of a Central American desert plant called Salvia hispanica (the green and more common kind) or of a North American variety called Salvia columbariae (the golden chia). The first time we hear of chia seeds in history is in records of European explorers who recorded the fact that they were a staple of the diet of the Aztecs. The plant is related to mint.

Chia Seeds are a GREAT Source of Omega-3s!

In more recent years, weve discovered that chia seeds are a very good source of omega-3 fatty acid, which plays an important role in our bodys metabolism and studies have also shown omega-3 has beneficial effects on our mental health, too. Chia seeds are a great source of dietary fiber as well, with some 10 grams of fiber for every ounce of seeds. They also contain significant amounts of zinc, calcium, magnesium, and iron.

Chia seeds are rich in antioxidants, which many anti-aging researchers credit with helping to prevent the damage caused by free radicals in our bodies, which many believe are a major factor in aging. Theres also evidence that a diet that includes chia seeds can reduce chronic inflammation in some sufferers, without harming the bodys ability to produce inflammation when it is really necessary to fight off microbial invaders.

You might be surprised to learn, too, that a one-ounce serving of chia seeds contains almost 6 grams of protein. That makes them around 14% protein, making them one of the most protein-rich plant foods out there.

Chia Seeds Have Tons of Vitamins and Minerals

That same one-ounce serving has zero sugar, more than 13 grams of complex carbohydrate, 8.5 grams of fat (more than half of which are omega-3s), and gives your body a little over 130 calories of energy. Trace elements abound in an ounce of chia seeds, as well: 27% of the recommended daily intake of phosphorus; 30% of the recommended daily intake of manganese; 30% of the recommended daily intake of magnesium; 18% of the recommended daily intake of of calcium. That calcium number is really impressive gram for gram, chia seeds contain  ore calcium than dairy products so! And each zippy little chia seed ounce also delivers significant amounts of vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2 as well. Heres the takeaway message: Chia seeds give you a huge helping of nutrition with a proportionately small helping of calories, a combination that is very hard to beat!

Some research suggests that chia seeds, when added to a healthy diet, can reduce some factors for cardiovascular disease: lowering blood pressure, triglycerides, and bad cholesterol (while at the same time increasing your good cholesterol).

Chia seeds are also known to feed the friendly bacteria in your intestines, and maintaining healthy digestive flora is, as doctors increasingly acknowledge, very important for human health.

And get this studies have found that chia seeds improve insulin sensitivity and blood sugar control for some diabetics, tending to stabilize their blood sugar levels after eating; in addition several studies report that eating bread with chia seeds added to or baked int it lowers the rise in blood sugar after meals that is experience by many people, including diabetics.

Diversify Your Diet With Both Chia Seeds AND Sprouts

And you dont have to restrict yourself to eating the seeds alone, either: chia sprouts are edible and texture-rich additions to many dishes including sandwiches, soups, salads, and as a garnish to almost anything. They have essentially the same benefits and nutrients as the seeds.

Chia seeds and sprouts have a subtle flavor that many people like. But if youre the kind of person who likes bold tastes, you might want to add a little bit of spices in chia dishes so that the flavor better harmonizes with the already-rich texture for your palate.

Chia seeds can be popped into your mouth raw, just like candy and a whole lot better for you! Or try spreading the raw seeds on vegetable dishes, cereal, or oatmeal. Or mix a few in with your smoothies for an extra flavor and texture boost. Chia seeds absorb water and other liquids easily, and so can be made slightly or greatly softer, depending on how long theyre exposed to liquid and the thickness of the liquid itself. So experiment and find our what texture you prefer. In fact, unless the chia seeds are certified organic, its a good idea to soak or rinse them before eating to remove any traces of chemicals, fertilizers, or other non-chia material.

Chia Seeds: An Egg Replacement for Vegans

And heres a great cooking tip for vegans: Soak the seeds in water, then mix, until the resultant solution is semi-solid and gelatinous-looking then use the result as an egg substitute in most any recipe. Yum! (In fact, chia seeds with their high protein and calcium levels are particularly good for folks on a plant-based diet or health-conscious people who just want to rebalance their diets to decrease animal-based foods.)

Chia seeds do tend to absorb liquids easily, soaking up up to 12 times their weight, and will increase in size dramatically when they do so. So, if you are a person who has difficulty swallowing, or who has a narrow throat opening, avoid swallowing a lot of dry chia seeds and then drinking afterward. Pre-soaking the seeds for five or ten minutes avoids this risk.

Chia seeds are widely available in local grocery stores and online, and they are very easy to prepare if you decide to prepare them at all! With their high nutrient profile, and low-calorie/low-fat footprint, Chia seeds are truly a superfood, and theyre one that most of us would benefit from having in our diet, if were not eating them already.


WEEKLY HGH THERAPY JUST AS EFFECTIVE AS DAILY INJECTIONS


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 18 June 2021

If you’re on the fence about human growth hormone therapy because of the idea of daily injections, then we have great news for you! Novo Nordisk has developed a weekly injection treatment program that is just as effective as the daily injections, greatly reducing treatment burden for adult patients with HGH deficiency. Most people hate the idea of needles but add to that the daily use of needles – ugh, what a drag. Only having to inject once a week is much easier to handle for most people.

 Lose Fat and Gain Muscle with Once-Weekly Injections of HGH


The key to the once-weekly HGH treatment protocol is a newly-developed HGH derivative that is long-acting, called somapacitan. When somapacitan was compared to the standard daily HGH injections, the benefits were still the same, as published in The Journal of Clinical Endocrinology & Metabolism. For example, long-acting HGH sompacitan was shown to improve truncal and visceral fat and lean body mass in a similar capacity as daily growth hormone treatment in adult patients.

Researcher Gudmundur Johannsson, MD, PhD, stated, “The improvements were maintained at 86 weeks and treatment was well tolerated, with no unexpected safety concerns. Somapacitan may provide an alternative to daily GH treatment for adults with GH deficiency, with the need for less-frequent injections expected to reduce burden of treatment and cause less interference with daily life.”

Improve Body Composition with Somapacitan

Now, down to the nitty-gritty of the research. In this trial, that spanned across 17 countries (!), the scientists analyzed data from 301 adults that were diagnosed with growth hormone deficiency, either as adults or children. Each patient was randomly assigned either once-weekly somapacitan, daily HGH or once-weekly placebo for 34 weeks total. After the 34 weeks, there was an “open-label” 52 week extension period were 272 of the patients opted to continue treatment with somapacitan or daily HGH injections. Those receiving the placebo were switched to somapacitan and patients who were on the daily HGH were randomly assigned to continue daily HGH or switch to somapacitan.

The data collected focused on body composition parameters. Measurements were taken at baseline (beginning of trial) and at the end of each treatment period.

As for the results, after 34 weeks, it was found that the patients who were on somapacitan experienced a mean 1.06% reduction in truncal fat (abdominal fat) compared to a 0.47% increase in the placebo group. In addition, those who were on somapacitan also showed improvements in visceral fat (fat around the organs in the abdominal area), lean body mass and IGF-1 levels. The improvements in body composition were maintained at the end of the extension period for both groups who were not on the placebo. No adverse side effects were reported.

Daily HGH Injections are a Barrier for Many Patients

HGH deficiency is a chronic condition, affecting millions of adult men and women across the United States every year. The need for treatment is on the rise. Johannsson knows that having to inject GH every day is a burden to many patients and many patients do not stay on track with their injection protocol, leading to issues.

“Despite the well-document benefits of GH for this chronic condition, such as improved body composition, the need for daily GH injections — often on top of other hormonal replacement therapies — poses a barrier for many adults with GH deficiency,” he says.

“A once-weekly GH treatment alternative could reduce the burden of treatment, leading to improved adherence and may lower the barrier to initiating and continuing replacement therapy.”

More studies are being conducted to ensure the efficacy and safety of somapacitan, including trials with children who suffer from GH deficiency or idiopathic short stature. Stay tuned for further news regarding somapacitan and the roll-out of weekly HGH injections on the market.

Reference

 

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