Want to burn belly fat, build testosterone and get lean — by eating chili? You can even use fatty ground beef. [Recipe below.]
Men over 40 with higher testosterone levels have more energy, more strength and less belly fat, according to Clark Bartram, 53, Performance & Nutrition Industry Expert for Six Pack Abs, and Lead Advisor to the International Sports Sciences Association. When men’s testosterone levels are low, they face muscle loss, low energy and loss of sex drive. Additionally, their body stores most of the food they eat as belly fat.
Clark Bartram cooks testosterone boosting, belly fat burning chili.
When a man turns 30, his testosterone levels can decrease by 1-2% a year. By the time he reaches his 40s and 50s, his testosterone production can be down to half of what it once was, according to Bartram.
“Giving you half the testosterone production and double the belly fat – that’s not good,” he says. “That’s why it’s so important for us older men to start boosting our natural testosterone immediately.”
Rather than get testosterone treatments or “legal steroids” (with frequent side effects) from a physician, Bartram says, “Let food be your medicine.”
The fats in red meat as well as salmon and tuna boost testosterone, he said. Other such foods are: almonds, garlic, eggs, cabbage, spinach, asparagus, avocados, bananas, watermelon, citrus fruit, grapes, and honey.
For chili, adding white button mushrooms are a key ingredient to blocking estrogen, the female version of testosterone. Estrogen can cause a man to bloat, develop breast tissue and store more fat around the waist. Rising estrogen levels also cause your belly fat to start producing a testosterone killing chemical that creates even more estrogen.
At TestMaxMeals.com, Bartram offers more testosterone boosting food tips, 3 so-called “healthy” foods that can dramatically decrease testosterone levels, and 3 “cheat” foods that boost testosterone. He also explains how to quickly prepare and cook an entire week’s worth of your favorite testosterone boosting foods in less than an hour and at a low cost.
Clark Bartram’s Testosterone-Boosting Chili Recipe
2 lbs. ground beef (15% fat) 1 can kidney beans
1 cup white button mushrooms 1 can black beans
1/2 cup chopped onions 1 can organic chopped tomatoes
2 tbs. chili powder pinch of salt
jar organic tomato puree garlic to taste
1.) Sauté ground beef until it is brown.
2.) Place meat into big pot and add all other ingredients.
3.) Cook on medium heat, stirring occasionally, for 30-45 minutes.
Get fit with your partner/soul mate/swole mate/boyfriend/girfriend and sign up! We start January 15th!
Email me: alicia@trainitright.com for registration info and forms!
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7 steps to better posture to create a healthy workplace
Towards the end of “It’s a Wonderful Life!” Jimmy Stewart’s George Bailey inferred a painstaking situation with the excitement of a college graduate. However, nothing stimulates as the taxing hours at work. If the back hurts? We tend to let out a screen rant from the epiglottis. Same tactic comes in handy while tackling jittery legs as well. What is the solution to release stress I used to wonder since forever? Call it a magical spell or random thoughts in the crooked mind, the following 7 postures occurred to me outa nowhere. For lovers of mystery, they are the archetypes to replicate Bedford Falls at Office. More or less.
7 sitting posture to replicate Bedford Falls at Office
Posture #1. At Par with the Eye-Line of the Computer
There. Our focal point on the monitor to which we stare all the time. Limitations are endless since dimensions lie within the top-half and the bottom-half of the screen. Once you figure that out, all you need to do is adjust the recliner for better legibility. This is an ideal posture for techies especially or the slouches who prefer working all day along on a computer.
Posture #2. At an arm-stretch from the work desk
Keeping a bare-minimum distance between your body and the desk is easily doable if you have an armrest on the chair. And, working involves lots of stretching and leaning forward one time too many. Which means, this is ideal for those with crutches on either side. Others? Try out, Posture #3.
Posture #3. The Un-Jog Posture.
The toes and the brain have certain inklings as perceived in Biology. Whereas, at Office, the toes on the ground and uncrossed legs awaken brain receptors. An expertise in Biology would brag about blood circulation in the brain and such. For the Un-Jog posture, though, the immobility is the selling factor.
Posture #4. Laid-back posture with the help of lumbar support
A lumbar support is anything but a pillow-equivalent that slants into your chair and facilitates the natural curving. Pick a good lumbar support for no one needs a curving that proves to be counterproductive. Meaning, this is ideal for slouches whose lumbar is as strong as an elephant.
Posture #5. Upright Posture: Hips loosened, head steady, legs apart.
The edge of the seat is what’s being called a sweet-spot. For easy explanation, it is the verge or the far end of the seating. Arms on either side. Loosened hips. And, the legs apart would lead to a steady head. There is something called “Peripheral vision.” For that, one must sit in a way he/she is paying attention.
Posture #6. Boredom-Posture.
Boredom posture isn’t as easy as the title has it. The routine standing posture to shackle boredom requires workstation cubicle with a solid plateau. It works evenly no matter you use a computer at work. Or, anything likewise.
Posture #7. Anything that won’t leave you posted.
Cannot overrule the importance of deep breaths at work. Depending on the quality of the furniture, one might as well stop contemplating wily ideas to breathe. For the furniture, should compensate lumbar support and lurch forward with the same utmost ease of performing it. I mentioned this mostly because once you figure out a sweet-spot it is advisable to stay there forever as possible.
Statutory Warning: Tweaking the seat height to figure out a “couch-heaven” would eventually lead you into a strangle.
The Importance of Stranglehold and Wrestling
In wrestling, wrestlers pull off strangleholds when the bout boils down to its denouement. Why do they do that? To win the bout by way of preemptive measures of course. Apparently, Merriam-Webster has it - “It is a position of complete control that prevents something from developing.”
Okay. What sport teaches you is to master the uncontrollable stuff with a strong base, self-confidence, maneuvering of arms and legs in ways that leads to winning. Hope you have figured a way or two to come up with your own stranglehold. Thank You. Welcome Comments. Please don’t strangle me with gasp-induced questions, for I have a wonderful life ahead after this blog too.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
It's the New Year so a lot of us are looking to jumpstart our weight loss journey for the year. One way that many around the world do so is my cleansing. Juice cleanses are cleanses that have grown in popularity in recent years.
I recently decided to purchase a juice cleanse system and my results were amazing!
I decided upon the Blueprint Organic cleansing system, specifically the Foundation Cleanse. I chose this cleanse because I desperately needed detox. Not only did I need to detox my body, I needed to detox my mind, body and soul which led me to the Foundation Cleanse. The Foundation Cleanse is centered around veggie based juices more so than fruit juices. According to their website, this cleanse triggers body digestion and detox that can help with managing weight.
I decided to do a 5 day cleanse which means that I ate no solid foods. I only drank 6 juices a day. I spaced the juices out to a juice every 2-3 hours.
The first day was easy, I believe it was due to my excitement. However, by the second day, things got a little harder. I was determined to stick to the cleanse no matter what because I wanted the results and I'm happy to say that by the 3rd day of the cleanse I no longer had a desire for solid food, instead, I craved the juices. As I stuck to drinking the juice 2-3 hours a part and drinking water, I must say I personally didn't experience much hunger during ANY of the days.
RESULTS
After the cleanse, I lost 8 pounds. My skin also appeared to clear up and I had a surge of energy by the 3rd day of the cleanse as well. By the 4th day, my brain fog was completely lifted and I found myself thinking clearer, feeling more positive and feeling lighter!
If you're looking for a cleanse to jumpstart your weight and to help you mentally, I would suggest this one. You never realize how much your eating is dictated and determined by your emotions until you do a cleanse. This cleanse helped me to become more mindful of that and helped me jumpstart my new healthy journey.
I do however suggest that you do research and speak to your doctor first before you start any type of extreme cleanse like this. I would also suggest that you research all of the cleanses that are on the market and know what you're looking to do to help you decide what brand and type of cleanse you want to do.
A major new study suggests that people living close to busy roads may have a higher chance of suffering dementia.
Research published in the medical journal Lancet indicates that as many as 11% of dementia cases among people living up to 100 meters from a highway with significant traffic could be due to vehicle emissions as well as other pollutants or traffic noise.
According to the Lancet, the researchers tracked all adults aged between 20 and 85 living in Ontario, Canada - approximately 6.6 million people - for over a decade from 2001 to 2012. The prestigious medical publication noted that ‘the risk of developing dementia reduced as people lived further away from a main road - with a 7% higher risk in developing dementia among those living within 50 metres, a 4% higher risk at 50-100 metres, a 2% higher risk at 101-200 metres and no increase in risk in those living more than 200 metres away’.
Lead author Dr Hong Chen, Public Health Ontario, Canada, was quoted in the Lancet as saying: “Increasing population growth and urbanization has placed many people close to heavy traffic, and with widespread exposure to traffic and growing rates of dementia, even a modest effect from near-road exposure could pose a large public health burden”.
Blueair, a world leader in indoor air purification technologies, believes that one immediate solution to contaminated air at home or work in urban areas with heavy traffic is to use an air purifier meeting high standards for removing airborne pollution such as those set by AHAM, the U.S. Association of Home Appliance Manufacturers.
AHAM says room air cleaners that are certified through its Certification Program 'have been certified and verified by an independent laboratory, assuring consumers that the product will perform according to the manufacturer’s product claims for suggested room size'. The AHAM program also verifies the reduction of three common household particulates: tobacco smoke, dust and pollen, which are commonly referred to as the Clean Air Delivery Rate (CADR).
Creating a healthy workplace maximizing team happiness and productivity
Graphic designers in a meeting at the office
Those who embrace omens and adhere rules could pursue eternal workplace happiness. As in, it is the uncertainty of success which eventually lead even ‘The Kid’ to the far-side………
The Alchemy of workplace happiness
Rule #1. Draw a line for Rumor ----- of, course. One must.
Rumors tend to have a merger-effect on people. Based on situation, the same rumor can evoke laughter or bring about a molehill out of a molecule. And, moreover, most rumors tend to circle around leaders thus making grievance management a virtue of good leadership. Of, course. One must.
Rule #2. Embrace the odd showmanship
The HR should keep a watch on showmen whose hobby is to self-efface humorous stories. They should interfere if deemed, and differentiate good humor Vs. bad humor based on situations. And, embrace timely and appropriate reaction to humor sense for the cross-cultural Corporates or Office quorum.
Rule #3. Fulfill Self-Actualization Goals
Work satisfaction stems from the fulfillment, or the lack of it, of self-actualization goals. For that, the company HR should build a sizeable team of talent hunters who knows how to track careers. And, tackle professional ego without much personnel discretion.
Rule #4. Make HRM a Zero-Sum Game.
Best of HR makes Human Resource Management a zero-sum game it is being said. Meaning they must meet the economies of staffing and training and development, and form a healthy sync with clients. This would enact both the Company policy w.r.t financials, and an HR’s duty of employee motivation.
Rule #5. Allow seamless communication.
For that, there are many options like having an “Open Door Policy” in place. Empowering team leaders who knows their team inside-out. Providing platforms - Corporate Games - to break the railings in one-on-one discussions. And least of all set a benchmark between expectation and reality, performance and ‘post-truth.’
Rule #6. Provide Entertainment Value
Office ergonomics have influenced even SMEs (Small and Medium Scale Enterprises). And, thus, corporates are forced to invest on tawdry furniture which may add to the employee discomfort. Although, for a healthy workplace one must sacrifice money to simply buy the best branded furniture or suchlike. And, provide a couch for employees to endure long working hours. (Note: Ergonomics mean space and comfort.)
Rule #7. Mend outdated rules and regulations.
If a rule is in-sync with the new-millennials nobody would question its practicality. Here is an outdated rule as prescribed by NRLB - “Employees are not allowed to take unauthorized pictures” it says.
Of, course. The 2016 version of the same rule shall be apostrophe-d “Taking selfies on bathrooms are strictly prohibited.”
If anything happens, this would bring home clarity of thought and keep judgment to within confined limits.
Why Happiness Matters?
We keep hearing outrageous excuses to leaving one’s job to concur dreams. In fact, if you connect those excuses you could see an irony…….
Bottom line is it is the engagement, or the lack of it, which gives a healthy and productive work place from both an Individualistic point of view, and holistic. The takeaway from this blog should be plain and simple. You can maximize team happiness and productivity by limiting rumor (#1) with proper rules and regulations in place (#7) that has a tinge of humor in it (#2). And, by fulfilling self-actualization goals (#3) with tactical HR management (#4). The byproduct of it all would give you some entertainment value at the workplace (#6) it shall be deemed. Welcome Feedbacks. Thank You.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
It's the New Year!!!
Which ultimately means you're hearing around the office, "New Year, New Me", "I'm going on a diet", "I'll be hitting the gym tonight and every night until I get to my goal weight THIS YEAR! "I'm finally going to get out of DEBT" And that's great! But it's actually time to be practical. The New Year is a great time for new beginnings, but we really have to make sure that we stay realistic so that we never fall back into our old habits within a month... Below are a few tips that'll help you stick to your New Year, New You goals...
1. Be Realistic
Be real with yourself. Though it's possible, it's not healthy, nor realistic to lose a LARGE sum of weight within a short period of time. And though it's possible to win $40 million to pay off all your debt, the chances are slim. So be realistic with yourself and don't push yourself to failure by applying too much pressure on yourself.
2. Set short term goals... and stick to them
This is very similar to being realistic. We all have things we really and truly want to work on. So if it's weight, saving money, getting out of debt, or attaining any personal goal, how about set weekly and monthly goals for yourself in quarters. This way you're able to be realistic and feel accomplished. So an example of this would be to break the year down into quarters. That would give you January - March, April-June, July-September, October-December. Within those months, set up monthly goals for you to hit and things you need to do weekly to hit them and watch how amazingly you'll succeed.
3. Reward yourself
Anyone that's taken a psychology class, or lived for more than 2 years knows that positive reinforcement is a great tool to help change and shape behavior. So, with that being said, use your short term goals to reward yourself. But don't reward yourself with FOOD or SHOPPING if you're trying to lose weight or save money! Instead, reward yourself with a spa day, a pedicure, a walk around your favorite park, something worthwhile that won't set you back (remember, tailor this to your goals and end result).
4. Accept setbacks but don't stay there
Face it, you will encounter set backs, whether major or minor. But don't allow your setback to define you or deter you from your goals. You ate a cupcake when it wasn't time for your cheat meal, you couldn't resist a good deal on amazon.com so you bought something, you missed a week at the gym... Well, things happen. Accept it and move forward! You're not a failure until you quit trying, so just try again... You can do it!
5. Believe in Yourself
We've all heard it... Believe in yourself. It sounds so simple, but honestly, it's something that you really have to work at. Believe in yourself and believe that right now you have everything that you need to reach all your goals. Remember that and keep pushing through and before you know it, you'll be celebrating a year fulfillment next year at this time... So do yourself a favorite and believe in yourself and go for everything you want in 2017!
5 keys to successfully maintain a healthy work like balance
“The only tasks that gets done are the ones that have become urgent, but often aren’t very important.”
Stephen Covey.
We needn’t have the grey matter of “7 Habits of Highly Effective People” author to know what he was referring to. We tend to figure out the importance of tasks for ourselves and prioritize work accordingly. Which is to say, I suspect you may not even be able to see daylight if you haven’t followed the given below tenets. We have been through it so many times at workplaces. And, before I exaggerate my suspicion to the far-side; let us skip daylight and sleep in after work.
Five Tenets of Work-Life Balance
#1. Walk the work tightrope with bare minimum tools.
In this respect, Phillip Petit had once said - “In one year I taught myself all the things you could do on a wire... But, I thought - “What is the big deal here?”.
Of, course. There wasn’t much distance between Work and Life for the talented high-wire artist to perform Bicycle and Unicycle. And, it is for a reason Petit ‘pranced back and forth’ on a wire amidst Notre Dame de Paris. Less is more, no doubt about it. And, despite being lesser mortals, we can also afford to imbibe the same principle and rely on basic tools to perform specific tasks. If it is to solve a formula, you use either the calculator or the smartphone. If you need to Skype your Boss or Superior? The Laptop, not a smartphone, comes in handy. That separates the personal and professional from one another and reduces the effort involved to bare-minimum.
#2. Be Self Reliant, take effort to know the Job fully.
For a novice, it's tricky to figure out the intricacies of certain jobs. For instance, Interns take time to know the principle of Debit and Credit, unlike Chartered Accountants. Trust me, I have been through it. And instead of relying on Man Friday’s, I feel I should have invested myself in learning the art firsthand. When in doubt, always remember one thing. The job which takes appreciably longer would prove to be the least important in the future not least Debit, and Credit. Enjoy whilst it lasts, takes your time to settle into newer workplaces, and try to understand the nature of the job fully.
#3. Engage in Office Politics: It’s Your ‘Trump’ Card!
Being a Non-American, I can only imagine how corporates reacted to Donald Trump’s victory in the recently concluded Presidential elections. In case if you didn’t know anything about that; you might have been the odd one out, at the office. Don’t be. For at work, everyone embarks on political talks: The Left vs Right, The US vs Them. Or, the Haves Versus Have-nots in case if you are an American. As much as we need to avoid that; knowing what is going around helps you to stay connect.
#4. Build a Social Network, avoid trolling people.
If you are an underperformer, the last thing you would want is to spread rumors to troll others. Everyone gauges your skill based on the way you conduct yourselves. And, not only that, you must make your presence felt so that stakeholders shall take notice. That is key to maintaining relationships with clients, peers, superiors, subordinates; the families of the peers and the clients of the clients etc. Being an extrovert is a choice you must make. No one can make that choice for you.
#5. Do that, but self-troll yourself to light up Breakrooms.
Nothing like having a good laugh at breakrooms. Use breaks appropriately to stay in touch with people from different departments. Forget about qualification, work knowledge, rank, political influence, experience etc. And, work and live amongst a consortium like any Tom, Dick, and Harry. In case if you have noticed, managers often indulge in such kind of things. They may not succeed in what they do, but you could see their effort to shed vanity in favor of a good laugh. You may or may not be a successful manager, but you can manage the workload if you try and embody this innate quality.
Learn to Embrace Challenges without a hitch!
Those who haven’t seen the italicized double entendre atop - let us skip daylight and sleep in after work - would know the difficulty of work from home. A home office may not give you the option to mingle with people. To ensure you are on the right career track, though, just listen to what experts say:
“If you're offered a seat on a rocket ship, you don't ask what seat. You just get on."
Eric Schmidt, Ex-Google CEO.
Or,
“Love your job but don't love your company, because you may not know when your company stops loving you.”
APJ Abdul Kalam.
Both have a point, but we are living in a space where one must stay in between the safest job and the riskiest. Having a freelance Job supports your original job, and helps you improve the skills gradually. In case if it doesn’t? Your career needs a serious relook if not work-life balance. People at times make it up as an excuse, you see, to do something they may not wish to. Okay - Wishful thinking - now we are half way there, to the least important habit this side of Covey.
Author- bio: Levin George is a Search Engine Optimizer at OfficeRock.com. He actively pursues interests related to latest internet marketing trends. He spends his leisure time reading, meditating and enjoying the joys of technology.
Keep Cortisol in Check with these Natural Supplements
Written by: Sean Tierney, Head Coach Team T-Rex
The main difference between a personal trainer and a contest prep coach is that one trains you in a gym and the other helps to manage every possible aspect of your life that could potentially be playing a role in how your physique ends up looking on competition day. One of the most common factors I routinely assess when working with a client, in addition to training or diet, is stress. In a chronically stressed client, the body is essentially working against you – holding onto bodyfat, limiting lean muscle growth and negatively impacting several other key systems of the body such as digestion. This can be extremely frustrating for any client that seeks to obtain that stage or photo-shoot ready look when they’re otherwise working their butts off in the gym. What’s even more troublesome is that 90% of clients completely overlook the stress-cortisol connection as a factor and just assume that training and diet is supreme. Unfortunately, it doesn’t work that way. I like to say – you’ll never win a battle against hormones. They’re just too powerful and can’t be outworked, no matter who you are. Outsmarted – yes, and I’ll get into that in this article.
Let’s call this part one and get into what’s probably the most simple and basic way to win the fight against chronically elevated cortisol – supplementation. Here is a list of natural supplements that have shown promising results in scientific research when it comes to maintaining normal levels of cortisol and preventing against the negative effects of the ‘c’ word. (Note that some cortisol is actually good and plays key roles in many physiological processes and overall health. It’s when it gets out of control that it becomes a problem.)
Natural Cortisol Support Supplements
Phosphatidylserine (PS)
What is it?
A naturally occurring phospholipid (derived from fat source – typically soy lecithin) that’s been shown to supress the release of cortisol from the adrenal glands when taken after a workout. PS is also considered a nootropic supplement and has demonstrated some impressive cognitive enhancing benefits as well, including preventing short term memory loss, dementia and Alzheimer’s disease.
Dose?
600-800 mg daily split over two doses typically taken in the post-workout period or after intense activity.
Coach Notes
Not the cheapest cortisol support supplement, but on my own trials with clients, it does seem to provide some great results. I usually gauge this by how full and hard a client’s muscles stay while dieting over a period of a month, as well as changes in abdominal fat distribution.
DHEA
What is it?
A naturally occurring androgenic hormone that works in a balance with cortisol. You can think of it like this – normal DHEA levels help keep cortisol in check, but as we age, DHEA levels tend to decline and this takes away from it’s protective benefit. Supplementation can help to keep the ratio of dhea:cortisol in the normal range while maintaining the opposing effect of DHEA on cortisol.
Dose
25-100 mg/day. It is possible to experience side effects on this supplement. Watch for androgenic side effects, start low and increase dose only as tolerated.
Coach Notes
Because this is considered a hormone, you would want to test your own DHEA levels before even considering supplementation to see if it’s even needed. Anyone under the age of 35 should have plenty of DHEA still and it’s more for the 35 and older demographic that could see the greatest benefit from this supplement.
Vitamin C
What is it?
Water-soluble vitamin with protective, antioxidant properties. Has been shown in research to blunt the cortisol response post-workout and assist in the recovery process when taken prior to the exercise.
Dose
1-2 grams per day, with one dose about an hour prior to training.
Coach Notes
Vitamin C should be a staple in any bodybuilder’s arsenal for the wide range of benefits it provides. Many aren’t even aware of it’s cortisol suppression abilities!
B-Vitamins
What is it?
B-vitamins can be depleted during intense periods of training and can make us more susceptible to the effects of stress and cortisol. Maintaining normal levels of b-vitamins has a protective effect on the adrenal glans and our reaction to stress.
Dose
B-complex 50-100 mg once per day or split into two doses taken with food.
Coach Notes
You can have your b-vitamin levels checked in any routine physical. I’d suggest doing this before starting on any b-vitamin supplement.
Magnesium
What is it?
Chronic stress can deplete magnesium levels from the cells and make you more vulnerable to the effects of fight or flight reactions. Supplementing with magnesium can help to maintain your reserves and have a protective effect against stress and cortisol.
Dose
300 – 600 mg/day as magnesium glycinate, gluconate or citrate.
Coach Notes
Magnesium is one of the most important minerals in a bodybuilder’s supplement cabinet. It helps with muscle contraction and relaxation, protein synthesis, atp production, increased anabolic hormones and helps maintain healthy blood pressure.
Adaptogenic Herbs i.e. Rhodiola, Ashwagandha, Relora, Astragalus Root
What is it?
I’ve clustered together this group of natural herbal supplements, known as adaptogens. Adaptogenic compounds increase our body’s ability to handle stress and strengthen our physiological reaction to it. It’s like giving your body some extra weaponry when you go into battle so you’re more prepared. You’ll find many of these ingredients in adrenal support supplements, which has many crossover benefits for buffering cortisol.
Dose
Rhodiola – 200 -500 mg /day
Ashwaganda – 300-500 mg/day
Relora – 150 -400 mg/day
Astragalus Root – 30 mg/day
Coach Notes
These ingredients have become a staple in my post show protocols or when I get a client that’s been using too many stimulant-based fat burners for an extended period of time. They help to strengthen adrenal function and restore the body’s natural ability to combat stress.
Carbs
What is it?
Most of us already know that consuming carbs during and/or after your workout can effectively lower the cortisol response from training, but with the ongoing popularity of ultra-low carb diets, and carb-fearing competitors running rampant, it never hurts to give a reminder. At the very least, get your carbs in post-workout or you’re just breaking down what you worked for.
Dose
Highly variant and dependant on the individual client. Anywhere from 20-70 grams of carbs intra or immediately post-workout is the typical range for my clients. Usually followed by one more meal of solid food carbs an hour or so later.
Coach Notes
My preference has been for the supercarb – Karbolyn for it’s easily mixability, pump enhancing properties and insulin response – which is beneficial for the peri-workout period.
Omega 3’s
What is it?
Polyunsatured fatty acids, typically extracted from fish or flax, with a wide range of health benefits including the ability to reduce cortisol levels and calm the central nervous system.
Dose
2-5 grams/day. Increasing dose as tolerated.
Coach Notes
Improving insulin sensitivity has always been my favorite benefit of omega 3’s but lowering cortisol is a very close second.
In part two, I will go over some of the other, non-supplemental ways to control cortisol including things like : avoiding overtraining, quality and duration of sleep, avoiding excessive stimulant intake and managing stress through your day. Hope you enjoyed part 1, stay tuned for part 2 in an upcoming blog.
A major new study suggests that people living close to busy roads may have a higher chance of suffering dementia.
