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Understand the importance of testosterone on overall health"Testosterone is the androgenic s*x hormone responsible for h...
07/12/2025

Understand the importance of testosterone on overall health
"Testosterone is the androgenic s*x hormone responsible for hair growth, muscle mass and strength, s*x drive, s***m production, bone density, fat distribution and more," says Gatlin. "We start seeing a natural decline in testosterone levels between the ages of 30 to 40. Some decline is to be expected, but certain habits and medical issues can drive these levels even lower."

Common causes of low testosterone, also called low T, include:

Being overweight, particularly belly fat
Physical inactivity
Poor nutrition
Excessive alcohol consumption
Medical problems, including untreated sleep apnea and unmanaged diabetes

Try a green smoothie – if you’re a regular smoothie drinker, throw in a handful of leafy greens to ramp up the nutrition...
06/27/2025

Try a green smoothie – if you’re a regular smoothie drinker, throw in a handful of leafy greens to ramp up the nutrition value of your smoothie.

Take Multivitamin SupplementsTo make sure you have sufficient levels of nutrients, taking a daily multivitamin supplemen...
06/08/2025

Take Multivitamin Supplements
To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea,
especially when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your
immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.
However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements”
to your diet will help protect you from the virus or increase recovery. In some cases, high doses of vitamins can be
bad for your health.

Measure and Watch Your WeightKeeping track of your body weight on a daily or weekly basis will help you see what you’re ...
05/22/2025

Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what
you’re gaining.

MeditateStress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility...
05/15/2025

Meditate
Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress .
Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health .
In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness.

Eat whole eggsDespite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because o...
05/05/2025

Eat whole eggs
Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients.
Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk .

Avoid restrictive dietsDiets are generally ineffective and rarely work well long term. In fact, past dieting is one of t...
04/22/2025

Avoid restrictive diets
Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain.
This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar.
All of this is a recipe for rebound weight gain, or “yoyo” dieting.
Instead of dieting, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods which are naturally more filling while containing fewer calories than processed foods.

Get rid of excess belly fatExcessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that...
03/27/2025

Get rid of excess belly fat
Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease (80Trusted Source).

For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.

Reducing refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fa

Occasionally track your food intakeSome people may benefit from working out how many calories they eat is by weighing th...
03/14/2025

Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker. Tracking can also provide insights into your protein, fiber, and micronutrient intake.

Stop and breathe – a quick session of deep breathing can help you feel more relaxed and less stressed. It only takes a m...
02/28/2025

Stop and breathe – a quick session of deep breathing can help you feel more relaxed and less stressed. It only takes a moment but can relax your body for hours.

The bottom lineA few simple steps can go a long way toward improving your eating patterns and wellness.Still, if you’re ...
01/19/2025

The bottom line
A few simple steps can go a long way toward improving your eating patterns and wellness.
Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.

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