Fat-Burning 4th of July Workout – Articles

It takes effort and dedication to make time for a workout, especially on a holiday. That’s why it’s nice to have a few go-to workouts that you can do anywhere (with or without weights). 

Check out my July 4th–inspired fat-burning workout below. There are 13 movements (for the 13 colonies) with sets of 50 (for the 50 states). It’s also a perfect workout when you’re traveling, and ideal for those days when you need to get movement in, but just can’t make it to the club. 

Also, make sure to check out our Mini Keto Burgers for your 4thof July menu. They only have 4 ingredients and take less than 20 minutes to make. And if you need more menu ideas for your celebration, check these recipes out.  

 

COACH ANIKA’S FAT-BURNING 4TH OF JULY WORKOUT

 

1. Sumo Squat: 24 reps, 1–2 sets, 30 second rest

 

2. Forward Lunge: 24 reps, 12 sets, 30 second rest

3. Plank: 2 minutes, 12 sets, 30 second rest

4. Pushup: 12 reps, 1sets, 30 second rest

5. Lateral Lunge: 36 reps, 12 sets, 30 second rest

6. Side Plank: 2 minutes (1 minute each side), 12 sets, 30 second rest

7. Reverse Lunge: 24 reps, 12 sets, 30 second rest

8. Dips: 12 reps, 12 sets, 30 second rest

9. Reverse Crunch: 14 reps, 12 sets, 30 second rest

10. Kickbacks: 20 reps, 12 sets, 30 second rest

11. Row: 16 reps, 12 sets, 30 second rest

12. Squat Jumps: 14 reps, 12 sets, 30 second rest

13. Inchworm: 50 seconds, 12 sets, 30 second rest

 

If you need more of a challenge just decrease the length of your breaks and do another round. I’m also adding a chart below for reference.

Have a happy and healthy 4th and if you have any questions about the workout, reach out to me at coachanika@lifetime-weightloss.com. And if you liked this workout, make sure to join us for our next Lean + Tone program.

 

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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Easy-To-Make Keto Burgers – Articles – LifeTime WeightLoss

Looking for something to whip up for your July 4th celebration, but don’t want to derail your plan? Try our favorite Mini Keto Burgers. They’re perfect if you’re following a keto or paleo diet, and because you only need 4 ingredients and 20 minutes to make these bite-sized burgers, they’re ideal if you’re strapped for time and want to get in a quick workout. (Try our 4thof July workout here). And if you’re in need of a few more 4thof July–inspired menu items for your picnic or cookout, check out these 4 patriotic 5-ingredient or less recipes

EASY-TO-MAKE KETO BURGERS 

Servings: 8 (2 mini burgers per serving)

Ingredients

  • 2 lb. ground bison meat or beef (85%)
  • 1 cup mushrooms
  • 1 cup onion, chopped
  • 2 Tbsp. organic coconut aminos 
  • Salt and pepper 
  • 1 tomato, sliced (optional)
  • Lettuce (optional to wrap the burgers)

Method 

  1. Preheat oven to 400 degrees. Lightly spritz a cookie sheet with oil. Set aside. 
  2. Meanwhile, add mushrooms and onion to a food processor. Pulse a few times until finely chopped. Place mushroom and onion mixture on a paper towel and squeeze out excess water. 
  3. Combine beef, mushroom and onion mixture, coconut aminos, and salt and pepper in a medium mixing bowl, and use your hands to combine. 
  4. Pat into 16 small patties and place on cookie sheet. 
  5. Bake for 20 minutes, flipping halfway through. 
  6. Remove from oven and serve with tomato and lettuce wraps, or allow to cool, and then place in a gallon-sized Ziploc bag to freeze.

Nutrition 
Calories 205 | Fat 11g | Sugar 3g | Carbs 4g | Fiber 0g | Protein 24g 

 

If you enjoyed this recipe and you’re looking for a post-holiday reset, make sure to join us on July 9 for our complimentary D.TOX program.

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

 

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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20-Minute Fat-Burning 4th of July Workout – Articles

It takes effort and dedication to make time for a workout, especially on a holiday. That’s why it’s nice to have a few go-to workouts that you can do anywhere (with or without weights). 

Check out my July 4th–inspired fat-burning workout below. There are 13 movements (for the 13 colonies) with sets of 50 (for the 50 states). It’s also a perfect workout when you’re traveling, and ideal for those days when you need to get movement in, but just can’t make it to the club. 

Also, make sure to check out our Mini Keto Burgers for your 4thof July menu. They only have 4 ingredients and take less than 20 minutes to make. And if you need more menu ideas for your celebration, check these recipes out.  

 

COACH ANIKA’S 20-MINUTE FAT-BURNING WORKOUT

 

1. Sumo Squat: 24 reps, 12 sets, 30 second rest

 

2. Forward Lunge: 24 reps, 12 sets, 30 second rest

3. Plank: 2 minutes, 12 sets, 30 second rest

4. Pushup: 12 reps, 1sets, 30 second rest

5. Lateral Lunge: 36 reps, 12 sets, 30 second rest

6. Side Plank: 2 minutes (1 minute each side), 12 sets, 30 second rest

7. Reverse Lunge: 24 reps, 12 sets, 30 second rest

8. Dips: 12 reps, 12 sets, 30 second rest

9. Reverse Crunch: 14 reps, 12 sets, 30 second rest

10. Kickbacks: 20 reps, 12 sets, 30 second rest

11. Row: 16 reps, 12 sets, 30 second rest

12. Squat Jumps: 14 reps, 12 sets, 30 second rest

13. Inchworm: 50 seconds, 12 sets, 30 second rest

 

If you need more of a challenge just decrease the length of your breaks and do another round. I’m also adding a chart below for reference.

Have a happy and healthy 4th and if you have any questions about the workout, reach out to me at coachanika@lifetime-weightloss.com. And if you liked this workout, make sure to join us for our next Lean + Tone program.

 

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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5 Tips to Find the Right Workout Clothes  – Articles

I wear a lot of workout clothes. My closet has two parts: one part business casual for work and one part athleisure wear. That’s because I’ve been in the fitness field for over a decade (and I get the luxury of wearing workout clothes to work sometimes), but also because my mom uniform (also known as what Anika changes into immediately after she gets house after work) is literally workout clothes. It’s also what I wear on the weekends and obviously what I wear when I actually work out.  

When working with my seasoned clients, I tend to talk a lot about workout clothes in a few different contexts. First, they’re a good way to reward themselves after achieving a milestone or new goal. New workout clothes are nice because they are a non-food reward, and also something you’ll usually need if your goal is fat loss. I also talk about using workout clothes as a way to trigger a behavior, such as laying them out the night before (or wearing them to matress as pajamas) so you have no excuse to miss your morning workout.    

When working with new clients, they often want to know what to wear for their first training session. And having a few helpful tips not only builds up their confidence, but also informs them (especially those who haven’t worked out in years) of what they should consider before their sweat sessions at the club.

But here’s the thing. Not everyone loves to shop for clothes, especially if they are on a fitness journey and are trying to improve their health and/or appearance.    

I’ve been using Trunk Club since the end of last year, and I can honestly say it’s been a game-changer for me. Soon after becoming a mom, I found myself having less and less patience to shop in stores (and deal with returns, etc.), along with having less confidence in what styles or brands fit me best (after my body had changed through pregnancy).  

After having such a nice first experience, I’m now on their quarterly program. So, every couple of months, I receive about 12 items delivered right to my door and can pick/choose what I want to keep. 

If you’ve never heard of Trunk Club, think of it as a personal styling service devoted to helping you build a perfect wardrobe. You simply sign up, take a style quiz, then get paired with your very own personal stylist with whom you’ll create (and continue) a relationship. I use Trunk Club to freshen up my work wardrobe and to choose a few casual pieces for the upcoming season.   

Recently, they launched their new Activewear Trunk. So, they literally send a trunk full of new workout clothes, including sports bras, tops, jackets, pants, shoes, etc., straight to your door.

As someone with tons of experience wearing workout clothes, I was not only personally excited for this offering, but also thought that many of my clients (seasoned and newbies) could benefit from a service like this. 

I want each of my clients to have the opportunity to dress and feel comfortable in workout clothes that will help them maintain or improve their fitness. And having an outfit that you are comfortable in not only increases your confidence at the club, but may also, in my opinion, increase your excitement around getting your workout in. 

If you’ve never used their service before, Trunk Club offers a $60 credit to new customers on their first transaction. To get the credit, you need to sign up through this link. 

When you receive your very first Trunk, I offer you one piece of advice: try everything on, even if you think you’re not going to like it. Every time I try something on that I would never have considered if I saw it while shopping in a retail store, I end up loving and keeping it. I’ve stuck to this process of trying everything on with each Trunk and am always happy that I do.

When my first Activewear Trunk arrived, I wanted to keep everything! But in the end, I kept a couple pairs of pants (one pair of black joggers that I literally wear almost every day after work), along with a few cute pale pink tank tops and a grey workout jacket/cardigan. And I get compliments every time I wear them.

5 TIPS TO FIND THE RIGHT WORKOUT CLOTHES


1. Focus on Function  

Over the years, I’ve had plenty of conversations with clients around which brands/styles are best to wear to support the exercises we’re going to be doing, including which materials tend to show the least amount of sweat (if they are concerned about person noticing that). Performance fabrics (usually made from polyester) wick moisture away from your body where it can evaporate on the surface, keeping you cool during your workout.

2. Invest in New Shoes  

Most person don’t replace them often enough, and that can totally impact your body’s alignment (hello, back pain) along with your performance in a workout. One rule of thumb is to set your existing pair of sneakers on a flat surface, and if they’re noticeably uneven to that surface, it’s time to replace them.

3. Try Several Brands 

They all have different fits and styles, so it’s important to try them all and see which work the best for you. Some of the most expensive brands out there fit well, but then wash horribly. Trunk Club has a brand called Zella which is super similar to another activewear brand that I have in my closet, but it’s less expensive. And I don’t have to worry about pilling; I can just put the clothes in the dryer.

4. Undergarments Are Key

They really are the foundation of every outfit, and I often find that women are wearing the wrong-sized sports bra. Make sure to invest in something that fits you well and is supportive. It will help to prevent back pains and keep you feeling confident.

5. Don’t Be Afraid of Color

Contrary to popular belief, you don’t have to dress in black all of the time if you want to look slim. The foundation of your wardrobe should be colors that you enjoy and that complement your skin and eyes. Matching sets (in fun colors or patterns) is a new and popular trend, and having your leggings or capris match your top or sports bra is a nice way to have some fun, but also increase your enjoyment of working out.

 

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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Justin Kimmel Music


My name is Justin Kimmel …I’m from Pennsylvania.
I’m an upcoming artist that has started his career by recording on his smart phone using voice memo and guess what it sounds like a bright future, stay tune. My goal is to continue making music. I want to get in a live recording studio. People from all across the world is telling me my smart phone recorded song is great. Hopefully someone of importance notice me one day.

Link to song
https://www.50djs50states.com/albums/justin-kimmel/

Social media link
www.twitter.com/Kimmel_JK

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Tom Rawling’s Old Ladies Peep Show

Tom Rawling’s Old Ladies Peep Show Is Coming To Town
Tuesday, May 1, 2018
Le Claire, Iowa
– FOR IMMEDIATE DISTRIBUTION –

Brad Geiger, author of the groundbreaking work Suggestions For Automatics, is releasing a musical album titled Tom Rawling’s Old Ladies Peep Show.

Brad Geiger is a musical artist that draws inspiration from a wide variety of influences. Rock & Roll, Hip Hop, Dance, Classical and Jazz music all provide depth to his tone repertoire. A product of the Los Angeles Indie / DIY music scene, Brad has focused his talents for the lightning quick release of an album showcasing his many styles of songs. This album is inspired by a book Brad is writing (this will be his fourth!), which is An Encyclopedia Of Time Traveling Criminals, and features, as song titles, the names of people that are ancestors of the main individuals who are the subjects of that work.

Rock Music Society is releasing this album for general distribution starting summer 2018.

“An exciting musical exploration that knows no creative limits and refuses to be bound to genre definitions.”
-The Band Camp Diaries

“Fully rhythmic, hypnotic musical journeys”
-Rebecca Cullen, Stereo Stickman

“Brad Geiger has echoed much farther than one might expect.”
-TunedLoud

The album covers vast musical ground, carrying influences towards an ultra-modern interpretation of classical themes – this is the new definition of the modern symphony!

Fans are encouraged to stream the album using their favorite streaming service, prior to its arrival in stores. They can also reach out to the artist on social media portals, such as Facebook and Tumblr.

Honed through years of musical study, Brad’s craft has reached stratospheric heights and enabled him to produce phenomenal work in extremely short amounts of time.

Brad grew up living in 7 towns in The US, and went to high school at Reno High School in Reno, Nevada. He is a counselor alumnus of the famous Tumbleweed Day Camp in Los Angeles, California. Brad spent many years traveling in America, Europe, and Australia. After living overseas for 3 years, Brad Geiger is back in The United States, and very excited to continue his musical career stateside.

He now lives in Le Claire, Iowa, near Antique Archeology, home of the American Pickers.

Look for Tom Rawling’s Old Ladies Peep Show at major retailers soon!

Links:
http://www.bradgeigermusic.com
http://www.rockmusicsociety.com
https://www.facebook.com/rockmusicsocietyentertainment/
http://bradgeiger.tumblr.com
http://www.thebradgeiger.com
Twitter: @TheBradGeiger

For More Information Contact:

Brad Geiger
Organization: Rock Music Society
(563) 726-1408

Or write to:

Rock Music Society
7 Blackstone Way
Le Claire, IA 52753
media@rockmusicsociety.com

Tom Rawling’s Old Ladies Peep Show can be found at:


https://www.amazon.com/s/ref=ntt_srch_drd_B07B73GRT6?ie=UTF8&field-keywords=Brad%20Geiger
https://itunes.apple.com/us/album/tom-rawlings-old-ladies-peep-show/1355457973

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Itunes Brim and Mic Jordan Stephens Season

Artist Name
Brim and Mic Jordan

Album name
Itunes Brim and Mic Jordan Stephens Season.


Social media links
Www.reverbnation.com/brimandmicjordan
Facebook/StephensSeason. Instagram @brim2112 Twitter @Brim2112.

Bio.
Brim and Mic Jordan are two biological brothers who hail from Marietta ga. They are two of the best lyricists in the game today, with catchy hooks and unrivaled lyricism and punchlines you can’t deny the talent or charisma. They will be a staple in the game for a long time. They have a new project called Stephens Season that is available on all major platforms.

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5 common mistakes to avoid at the gym – Articles

The gym is sort of like a second house to me. Having an active gym membership for over 18 years, I’ve spent a lot of time there. My favorite part about it is the environment it brings. The noise and energy of hundreds of person that have one thing in common: actively trying to improve their health and physique. I’ve worked in this industry for over twelve years — ten of them at Life Time. And I’ve definitely noticed some common themes when it comes to working out at the club that might not be optimal for the results they’re looking for.

 

1. THEY DON’T WARM UP

Don’t underestimate the power of a warm up — even if you feel like you don’t have time. Most folks will tell me because their time is limited, that they’d rather focus on burning as many calories as possible (on cardio equipment) during their time allotment and completely avoid the warm-up or cool-down.

But if you knew that a proper warm-up will not only prevent injuries but also prime those muscles to burn maximal fat calories during the workout, you’d prioritize it right? The warm-up also plays a major role in how effective your workout session is — possibly doubling the amount of fat you burn.   

We often recommend completing a metabolic warm up to get your blood flowing and gradually increase your heart rate. You spend 8–10 minutes starting at an easy walking pace and gradually increase your heart rate by training in each of the five heart rate zones (2 minutes per zone). 

PRO TIP: You could also consider a dynamic warm-up in which you do a series of continuous movements done in a controlled manner. It helps to raise your core body temperature, increases blood flow to muscles and improves your range of motion. A couple of examples include: glute bridges, cat-cow and hip openers with rotation. Check out the how-to right here. 

 

2. NO PLAN

While working in the club, I used to love standing near the top of the stairs and welcome members to the floor. But when I would greet and ask them what their plan was for the day, nine times out of ten they didn’t know, and I’d often get the response, “probably just some cardio” as they went to go find a treadmill.

Showing up to the club without a plan is sort of like showing up to the grocery store without knowing what you need at house for food.  It usually won’t lead to the result you are looking for. Now I’m all about incorporating some “unstructured” movement into your routine and have found on really stressful days, a low-intensity walk on the treadmill is plenty and perfect for my day. But for most other instances, we want to make sure we’ve got a progressive and structured workout. 

As you begin a workout routine, you should view it as a process. Most often with my clients’ programs, I would get them into the proper mindset for 8–12 weeks. Now some goals will take longer, but within that timeframe, if they followed the plan, they could see some significant change. 

PRO TIP: Each week, spend a couple minutes planning out your upcoming week’s workout. A good balanced routine for fat loss should include 2–3 sessions of full-body strength training along with a few sessions of cardio (both HIIT and lower intensity). If you’re not a fitness expert, consider hiring a trainer or a coach to help you create a plan that’s specific for you. That way you’ll not only know exactly what you need to do when you get to the club, but how to progress and challenge yourself to create change.

 

3. TOO MUCH DOWN TIME (OR NOT ENOUGH)

Usually, this is a sign of a routine that’s not challenging you enough. Although breathing and rest in between sets are super important, and can help optimize your workout, too much of it usually means you’re spending too much time letting your heart rate recover. A good rule of thumb: if you’re able to talk or text on your phone during a workout, it’s probably too easy. I’ve also seen over the last few years (as smartphones have emerged) the “scrolling” of social media as one sits on a machine. Don’t get trapped into that — it often becomes a distraction creating less efficiency in your workout because you’re not focusing on your heart rate increasing (and decreasing with recovery).

PRO TIP: Use a heart rate monitor. It not only gives you direct feedback when your body has recovered (and you’re ready for that next round or set), but it also keeps you in check with how many fat and calories you’ve burned during your session.  

 

4. POOR FORM

I can’t tell you how many times I’ve had members complain to me that they know squats/lunges are important (and impactful), but they avoid them because they have knee pain (even though they don’t have any history of knee problems or injuries). Usually, this is due to poor form and putting too much stress on your quadriceps (and not on your glutes or hamstrings). Other culprits include shoulder pain from poor formed push-ups/planks or back pain stemming from poorly formed movements on machines (for example, too big of an arch in your back while doing lat pull-downs). Even worse, we see a lot of folks trying to do the “sexy” exercise (found on social media or in a magazine) that often leads to injury due to poor form.

PRO TIP: If you find yourself in pain often doing foundational movements, consider working with a Fitness Professional, even if it’s just for a couple of sessions to figure out what proper technique looks like for the core and foundational movements. 

Utilize the mirrors around the club so you can actually watch yourself doing these moves. That way you can see if your back is too arched or if you are putting weight in the right section of your leg, etc.

 

5. LACK OF TRACKING

I love this school of thought: You can’t change what you don’t measure. It holds true with many habits, including exercise. Tracking not only helps you stay consistent — but also shows your journey.  

I mentioned earlier that I always ask my clients to create a plan and program for 8–12 weeks, and you should be recording each workout along the way. That way you can see what you did last time in terms of reps or weight and continue to progress and challenge yourself.  

I see folks all the time able to get through 10–12 reps of an exercise with pure ease. And if that’s happening to you, that’s a signal that you need to progress (increase the weight). Or even worse, they go too hard resulting in being sore for a week after one workout (often this can lead to injury or illness). Every workout should be challenging (but not necessarily punishment), and tracking can really help you to find out where your sweet spot is at this point in time. 

PRO TIP: I’m a little old school, but I like pen and paper. There are plenty of apps out there too, where you can record your workouts and view your history. Your program should have you progressing each week, getting stronger and a little faster.  

Of course, at the end of the day, I’ll always remind my clients that exercise is a stimulus (it signals your muscles and your heart that you need to change). But proper nutrition (including plenty of protein, nutrient and vitamin-rich plants and supplements) along with quality sleep (7–8 hours per night and uninterrupted) are critical to recovering from those training sessions and allowing your body to show the results you are looking for. 

If you have any questions about your training or nutrition program, feel free to reach out to our virtual coaching team at coaching@lt.life. And if you’re not considering a Personal Trainer but interested in trying an effective foundational program, our next complimentary Lean + Tone class begins in August, and you can sign up here.

In health, Anika Christ – Director – Digital Programming & Events – Life Time Weight Loss

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 

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Grand Fisher Music

Hey babes! I’m the meanest bitch to ever bop 🙂 I’m just waiting for my Pisces princess to come rescue me, so I made these bops for you to turn up to in the meantime!

https://twitter.com/grandfisher9000
https://grandfisher.bandcamp.com/releases
https://www.youtube.com/watch?v=qeN4ALjIb0w

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The Hormone Both Men and Woman Should Be Concerned About   – Articles

When it comes to fat loss, most person think that all results ultimately boil down to a simple calorie balance equation. Burn more than you take in, and there should be a linear path to success. Of course, calories matter, but there are several other factors that can impact your results and how your body burns calories in the first place. Underlying physiology often dictates the response to your nutrition and exercise (it goes both ways), with one key factor of this underlying physiology being hormone health.

Outside of life stages like puberty, pregnancy and menopause (or andropause for men), hormones are not usually top of mind on a daily basis. However, the way we feel and function day to day is largely governed by hormones such as insulin, cortisol, estrogen, progesterone and, in particular, testosterone. And some of our most successful clients have customized their programming approaches based on keeping a watchful eye on their individual hormone patterns and testosterone trends.

When most person hear “testosterone,” two things typically come to mind: male libido and male muscle development. These are 2 of testosterone’s most well-known areas of influence, yet this steroid hormone has effects that are much broader and can influence both men and women. (Women produce testosterone from the ovaries and adrenal glands, and in quantities much lower than men.) When out of balance, it can trigger issues with body composition, emotion regulation, acne, aggression, fertility, hair growth (usually in unwanted places), hair loss (usually where you would like to keep it) and even cardiovascular health.

That being said, being lean and having an impressive amount of muscle mass does not guarantee nice testosterone levels under the hood. Try asking those who have competed in natural bodybuilding. Most of them (partly due to the often significant calorie and fat deficits) have either had an experience running their own testosterone into the ground or know a fellow competitor who has struggled. In the case of testosterone, there is no judging the book by its cover. But keeping tabs on your levels can arm you with the information you need for a more tailored plan.  

FIRST THINGS FIRST

To accurately assess testosterone levels, at least 2 metrics should be considered must-haves: total testosterone and free testosterone. Our bodies have a tight mechanism regulating how much of our total hormone pool is available for use, and the availability of testosterone can vary based on age, estrogen levels, thyroid function, stress and even extreme caloric highs and lows. In the past, I’ve had clients ask me to take a look at their levels only to find that the total testosterone was all that was drawn, providing no visibility to how much was free for the body to use in daily functioning.

For the greatest insight, evaluating testosterone plus related hormones can provide a better picture of the hormonal landscape and help identify the potential root of a suspected imbalance. It could be poor production, binding (making it unavailable for immediate use or, for women, potentially making too much available), changes in how the body processes it when it’s finished using it, or even conversion to something else, such as estrogen. All of these things can ultimately throw off testosterone levels and therefore impact overall health and vitality. And garnering a full understanding of all of these areas is the first step in determining the best path forward with a doctor. After all, if you’re having car trouble, there’s no blanket solution. You would treat the problem of a flat tire very differently from how you would treat a faulty seal in the transmission.

To get a bit more detailed, consider looking not only at free and total testosterone, but also estrogens (such as estrone and estradiol), DHEA (a testosterone-building block) and SHBG (sex hormone binding globulin that can act as a sponge and bind up testosterone). Also, working with a practitioner can help make sense of it all. And because blood sugar regulation can mess with hormone levels, consider including some indicators such as glucose, hemoglobin A1C and C-peptide or insulin to see if these are a factor too.

WHAT TO DO

There are a few non-negotiables to consider if hormone balance is a top priority, not the least of which is sleep. A good night’s sleep supports the morning rise in testosterone and, since testosterone is a pulsed hormone that operates in a circadian rhythm, the entire balance can be thrown off if sleep is not prioritized. As a rule of thumb, aim for 7 to 8 hours every night. For clients that have a history of trouble falling or staying asleep, a few lifestyle habits often make a world of difference: 

  • Aim to keep a relatively consistent sleep schedule
  • Avoid caffeine after noon
  • Limit or avoid nightcaps, as they can disrupt sleep later in the night
  • Keep a cool, pitch-black bedroom
  • Limit use of electronics, TV, phones and tablets within an hour of bedtime, or consider using blue light–blocking glasses
  • Consider using magnesium each evening (bonus: it’s also helps with important nerve and muscle function, as well as bowel regularity) 

Outside of sleep, caloric sufficiency is key. (Note that caloric excess can be detrimental as well; however, for those that have been watching their nutrition closely, too much of a caloric deficit is a surprisingly common issue.) Think about it. From a survival standpoint, would it be smart to keep reproductive hormones such as testosterone in the optimal (read: fertile) balance if there’s a perceived threat of food scarcity? Of course, not. That would be a very stressful time to reproduce. Even if reproduction is not the goal right now (or even if the goal is to actively avoid a pregnancy), these hormonal shifts from our intelligent internal mechanisms impact way more than potential fertility.

When person are overly calorie restricted, often their nutrition approach is lacking in healthy fat since fat is so calorically dense. Starting a shift to a more appropriate calorie level to support hormone balance should ideally involve inclusion of minimally processed dietary fat. Here are a few favorite sources: 

  • Pastured egg yolks
  • Olive oil
  • Avocado
  • Nut butters
  • Wild-caught salmon

For anyone that has been in a significant calorie restriction for quite a while, connecting with a qualified nutrition coach is recommended to closely monitor the response of titrating calories back up and make tweaks as needed.

Sleep and caloric intake are 2 of the most fundamental aspects of healthy testosterone, in addition to generally healthy eating principles and a balanced exercise routine that includes regular strength training. In a situation where these basics are already in place, the eye-opening insights gleaned from lab testing discussed above can really come to life. The more information available, the more opportunity there is for precision and customization in nutrition, lifestyle and exercise approaches.

WRAPPING UP

At the end of the day, health, body composition and symptomology are influenced by a multitude of factors relating to underlying health: digestive health, nutrients, inflammation, blood sugar and hormones, to name a few. Although a testosterone imbalance can absolutely get in the way, long-term success is rarely found by addressing one biomarker in a silo. Get the basics in place with a diet high in vegetables with plenty of protein and healthy fat, along with a well-rounded exercise program, and utilize additional assessments to give you the information needed to further customize your approach.

If you have questions about lab testing and assessments or are interested in learning about how a coach could benefit you, reach out to us anytime at weightloss@lt.life. 

 

In health, Samantha McKinney — Life Time Lab Testing Program Manager

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

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