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What’s New in Exercise, Nutrition, Increasing Testosterone & Growth Hormone Naturally!!
Flossing will not only keep your teeth healthy, but cut your risk of developing stomach cancer according to a recent study in the Medical Journal: Carcinogenesis. The same bacteria that causes tooth decay can cause cancer in stomach lining. The Journal of American Geriatrics Society reports that bacteria from gum disease can travel to the brain causing the inflammation that leads to numerous disorders including Alzheimer’s. Choose foods that make your body Alkaline to prevent inflammation that causes Chronic Disorders Highly processed, high sugar and high fat foods make your body acidic, creating inflammation and an environment that encourages the growth of harmful bacteria, viruses and cancer cells. You can prevent chronic disorders and many diseases by healthy exercise and consuming foods that increase alkalinity in your body. The following lists of High-Medium-Low Alkaline Foods and High-Medium-Low Acidic Foods can be used as a guide for long term health and longevity. Alkaline Foods High Alkaline Foods: Watermelon, limes, lemons, grapefruits, avocados, oil olive, stevia, bean sprouts, cauliflower, broccoli, cucumber, kale, spinach, watercress, green tea, herbal tea, green juice, lemon or lime water. Medium Alkaline Foods: Apples, dates, figs, blueberries, grapes, melons, lima beans, edamame (soy beans – guys don’t overdue soy!), beets, cabbage, carrots, celery, peppers, tomatoes, chia seeds, raw almonds, sesame seeds, coconut or flaxseed oil, coconut water, kombucha and maple syrup. Low Alkaline Foods: Bananas, cherries, coconut, peaches, pineapple, mushrooms, pumpkin, sweet potato, amaranth, millet, quinoa, wild rice, tofu, chestnuts, pine nuts, goat cheese, goat’s milk, soy milk, (men limit your intake of soy) avocado and canola oil, almond milk, apple cider vinegar, raw honey (the darker the better) raw sugar. Acidic Foods High Acidic Foods: Blackberries, cranberries, prunes, raisins, beef (commercial-free range, grass feed, hormone and drug free is much better and much more alkaline) cheese, ice cream (the high the sugar and fat – the more acidic), milk pork, shellfish, pickles, white flour and rice, beer, soda, wine, Equal, NutraSweet, Splenda, Sweet’N Low, peanuts and walnuts. Medium Acidic Foods: Sour cherries, rhubarb, corn, peas, potatoes, chickpeas, pinto beans, white beans, chicken, butter, cottage cheese, lamb, turkey, brown and white sugar, coffee, cashews, pecans, pistachios, brown rice, oats, rye, wheat. Low Acidic Foods: Oranges, plums, raspberries, strawberries, chard, string beans, corn oil, agave nectar, brown rice, syrup, molasses, black-green-whites teas, eggs, fish (farm raised=higher, wild=lower), buttermilk, venison, back eyed peas, fava beans, lentils, buckwheat, sprouted wheat bread, flaxseed, pumpkin seeds, sunflower seeds. Choose the most Alkaline foods to prevent inflammation, chronic disease, disabilities and dysfunctions including most cancers. There is also growing evidence that alkaline foods improve digestion and remove fat. You should use the 80-20 rule: 80% of your foods should be alkaline and 20% or less acidic. Zinc Zinc deficiency is linked to cancer, diabetes and ED: Erectile Dysfunction. The older you get, the more absorption of Zinc decreases. Choose foods high in Zinc: fortified cereals, nuts and seeds, oysters and other shellfish and supplementation up to 40 milligrams/day. Increase Muscle Mass, Health & Longevity by rejuvenating your Testosterone & Growth Hormone Production According to research conducted at Tufts University. we begin to lose muscle mass at about 1% year from the age of thirty onward. The good news is that researches from Kaiser Permanente found, those with higher Testosterone Levels lost much less muscle mass. Testosterone and Growth Hormones (GH) are essential hormones in keeping both men and women young, healthy, fit, functional and sexy! Here are some of the best ways to get your T & GH levels as high as possible without resorting to drugs. Exercise: Your focus should be on weight lifting not aerobic training. If you want to work on cardio, do High Intensity Interval Training (H.I.I.T) instead of the long, slow, high volume, low intensity training. High Intensity and Low Volume is the key to increase T & GH production. Focus your training on the big muscle movers: Squats, Deadlifts, Bench Press, Power Cleans and Jerks, etc. Work your way up to 8RM or heavier and don’t work yourself to exhaustion as that decreases T & GH and increases Cortisol and other stress hormones. Sleep: You need 8 hours/ day. Alcohol: Limit alcohol intake to one drink/day for women; no more than two drink/day for men. Plastic Containers: At the bottom of you plastic containers there is a triangle with a number in it. Do not eat foods in containers with the numbers 3, 6 or 7. These containers have high levels of Bisphenol A, a toxin that mimics estrogen in your body. Never freeze or re-use a recyclable plastic container such as those used in-store bought water or T.V. Dinners. Sex: While you need both T & GH to enjoy a healthy sex life, sex does increase T & GH. Treat this as a prescription to have sex more often. Sufficient Caloric Intake: You need 10-12 times your lean body in caloric intake to maintain T & GH. Men who took in 1800 calories/day and women who took in 1500 calories/ day while performing intense exercise experienced between a 40%-50% decrease in T. Protein: You need 1 gram of lean, animal proteins per pound of body weight/day to increase T & GH levels. Eat a variety of proteins: Eggs, beef, turkey, chicken, fish, shell fish to get the Amino Acids you need. I recommend Branch Chain Amino Acids (BCAAs) and Glutamine before each workout. Carbohydrate: You need a minimum of 2 grams of Complex Carbohydrates/pound of body weight daily. Recent research indicates a: 2-to-1: carb-to-protein ratio is optimal to increase T levels and may have a similar effect on GH levels. (Fruit, Vegetables, Whole Grains & Legumes). Fats: For health reasons we always recommend heart healthy monounsaturated fats like those found in olive oil, but for increasing T & GH levels you need the cholesterol that comes from saturated fats. Between 20-30% of your caloric intake should come from fat and between 5-10% of your caloric intake from saturated fat from sources such as red meat and egg yolks. Stress: Avoid stress and use stress management techniques as necessary! Protein-Carb-Fat Ratio: IFPA Sports Nutrition Guidelines are: 20% Protein, 65% Carb, 15% Fat that can be modified depending on the needs and goals of the Athlete. To stimulate T & GH production the recommendation is: 25% Protein, 50% Carb, 25% Fat and 5-10% from saturated fats. Best regards, Dr. Bell, CEO IFPA