Smart nutrition and intense training are the most crucial parts of building a strong body. Supplements are not mandatory but are important for great results. However, they will never replace diet and exercise. Here’s the bottom line, if you put in the effort, supplements will definitely enhance your results.

Before we dive into how and when you should take each supplement, let’s explain the “why” behind them.

Protein Powder

Protein powder is an essential vegan bodybuilders powerhouse. It can be difficult to reach your daily protein requirements as a vegan especially if you are not supplementing with a high quality protein powder. Always look for a protein powder that contains at least 25 grams of protein per scoops. Any less than this, you’ll find yourself adding about 5 scoops to get a decent amount of protein which can not only be costly and way too thick to stomach. Yikes!

Here are 2 of my faves:

However, you may choose whatever protein powder suits your tastes and budget as long as the protein content is high and it does not contain a lot of sugar. If you find your are falling short of your protein requirements, add an additional scoop of powder to your protein shake. I personally like to have a minimum of 50g protein per shake.

L-Glutamine

L-Glutamine is one of the most important nutrients for a healthy digestive tract because of its ability to maintain the integrity of the intestinal wall. This amino acid (in fact it’s the most abundant amino acid in the body) is great for recovery as it heals all tissue in the body, especially those irritated tissues in the digestive tract. It is also known as the calming amino acid since it’s very effective at reducing anxiety, as well as sugar and alcohol cravings.

Shakes, Pills & Oils

Post Workout Shake
A good post workout product will provide you with adequate doses of BCAA, creatine, leucine, glutamine and fast digesting carbs to replenish muscle glycogen and shuttle nutrients to your muscles. Ideally, carbohydrates should be separate from the other ingredients so that you can adjust your carb intake as needed for your body size and goals, so don’t be tempted to by an “all in one” drink. This is why (I believe) it’s important to mix your own post workout. Details of how to do this are detailed below in the supplement schedule.

Flax Oil
Flax oil supplements are a great source of essential omega-3 acids. Omega-3 fats may help reduce your risk of coronary heart disease, as well as support healthy brain and joint function. But for those who train, nothing is more exciting than current research suggesting flax oil may help with muscle growth and recovery as well as support fat loss. If you’re not already taking
a flax oil supplement, pick one up today. One tablespoon in the morning is all that is needed to enjoy the benefits.

Fat Burner
The addition of a fat burner to your supplement stack is especially important when doing a “shred” program (fat loss program). It’s important NOT to overuse fat burning products though as your body will eventually become accustomed to them at which point you’ll stop seeing the benefits. Save the fat burners for when you’re shredding. I recommend l-carnitine, caffeine and green tea extract.

Acetyl L-Carnitine
Acetyl L-Carnitine is L-Carnitine with an acetyl group attached. This attachment increases carnitine uptake by the body, making it more effective. It is able to enter the brain, where it may aid in brain function,
boost alertness and support positive mood. In other areas of the body such as muscle cells, carnitine aids fat loss by transporting fatty acids into the power centers of cells, called mitochondria. These power centers work to
generate energy by burning up nutrients such as fat for fuel.

Caffeine
This potent central nervous system stimulant increases alertness, mental focus, and your pain threshold during workouts. It also functions as a powerful fat burner. Since it is a stimulant caffeine naturally increases the
number of calories your body burns. Caffeine also attaches to receptors on fat cells to blunt fat storage and increase fatty acid release.

Green Tea Extract
Green tea enhances fat loss and offers a whole host of additional health and physique benefits, including joint support and muscle recovery. It aids fat loss by boosting daily calorie burn. The ingredients in green tea responsible for this effect are called catechins. The most important catachan is epigallocatechin gallate (EGCG). EGCG inhibits an enzyme that normally breaks down epinephrine, a neurotransmitter and hormone
that boosts metabolic rate and fat burning.

Conjugated Linoleic Acid (CLA)
Conjugated linoleic acid is a naturally occurring group of omega-6 fats that aids fat loss and supports lean mass. CLA burns body fat by boosting your metabolic rate and inhibiting the enzyme liver protein lipase (LPL). LPL allows fat cells to pull fat from the bloodstream and store it as body fat.
By inhibiting LPL, CLA encourages the body to burn fat instead of storing it. By helping the body use fat for fuel, CLA also spares your muscle mass. When your body is fueling itself with fats, it doesn’t need to break down
muscle tissue for additional fuel. In this way, CLA can help you burn unwanted fat and preserve your hard-earned muscle.

Apple Cider Vinegar
Studies have shown that raw, unfiltered Apple Cider Vinegar may be beneficial to fat loss as when eaten with a meal as it helps the stomach to break down food faster, so it stays in the digestive tract for a shorter time. The less time food stays in your intestines, the less calories are absorbed. It can be taken on it’s own, or mixed with a little water. Any brand is fine as long as it is raw and unfiltered. My favorite is Bragg’s Organic Apple Cider Vinegar. Try taking 1 tablespoon (with water) before or after each meal.

Branched Chain Amino Acids (BCAAs)
Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance.
They may also help with weight loss and reduce fatigue after exercise. Some plant-based protein powders already contain BCAA’s, so this BCAA category will be fulfilled via your intra-workout protein shake and/or your post-workout shake.

SAMPLE SUPPLEMENT SCHEDULE

Wake-up Supplements

• Caffeine – 200-300 mg (either supplement or in your morning beverage)
• Green Tea Extract – 500-1000 mg
• Acetyl L-Carnitine – 2 g

Pre-Workout (30-50 min before workout)

• Caffeine – 200-300mg
• Green Tea Extract – 500-1000mg
• Acetyl L-Carnitine – 2g
• Creatine – 5g
• BCAA – 5g

Intra-workout (Sip immediately before and throughout workout)

• 1-2 scoops Protein Powder (add to 20-24 ounces of water to make protein shake)

Post-Workout Protein Shake (consume within 30 minutes after workout)

• Protein powder – 2 scoops
• BCAA – 5g (omit it protein powder contains BCAA’s)
• Creatine – 1.5-5g
• L Glutamine – 3-5g
• Leucine – 5g
• (Blend the above together as a protein shake)

FOUND THIS INFORMATION ON VEGAN BODYBUILDING USEFUL? YOU MAY FIND INTEREST IN THESE ARTICLES:

The Ultimate Vegan Keto Shopping List

Get into Ketosis Faster w/ These 6 Hacks

9 Drinks You Can Have Without Breaking Your Fast

Legit Sports Drink Recipes You Have To Try!

Affiliate Disclosure: many of these links are affiliate links so if you purchase any of these items through the links on this page, I make a small commission that is used to help keep That Green Lyfe up and running. I only link to products I personally use or have used and support. If you purchase through my links, you have my sincere thanks!

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There’s a common misconception that keto is an overly restrictive diet with little variety. Guess what? I’m here to dispel that myth once and for all. Let’s jump right in!

Your Vegan Keto Shopping List

Fats

NUTS:

• Almonds (P)
• Brazil Nuts
• Cashews (C)
• Hazelnuts (aka filberts
• Macadamia Nuts
• Peanuts (technically a legume)
• Pecans
• Pine Nuts (C)
• Pistachios (C)
• Walnuts

SEEDS:

• Chia seeds
• Flax seeds
• Hemp seeds (P)
• Pepitas (pumpkin seeds) (P)
• Sacha Inchi seeds (P)
• Sunflower seeds (P)

OTHER WHOLE FOOD FAT SOURCES:

• Avocados
• Coconuts
• Olives

NUT & SEED BUTTERS*

• Almond Butter (P)
• Coconut butter (coconut manna)
• Hazelnut butter
• Macadamia nut butter
• Peanut butter (P)
• Pecan butter
• Sunflower seed butter
• Tahini
• Walnut butter

(*opt for unsweetened nut and seed butters)

HEALTHY OILS:

• Almond oil
• Avocado oil
• Cacao butter (great for body care and desserts!)
• Coconut oil
• Extra-virgin olive oil
• Flaxseed oil (store in the fridge; not for cooking)
• Hazelnut oil
• Macadamia nut oil
• MCT oil (for adding to smoothies, coffee, etc.)
• Walnut oil

The post The Ultimate Vegan Keto Shopping List appeared first on That Green Lyfe.

Here are the Top 5 foods you should consider adding to your vegan ketogenic diet:

Avocado

Mentioning avocados almost seems cliché because they’re so emblematic of
both vegan and ketogenic diets. However, there’s a reason for that. Avocados are loaded with vitamins and minerals, including significant amounts of potassium and the elusive B5. They’re also absolutely delicious, especially when sprinkled with hemp seeds and nutritional yeast or Everything Bagel Blend.

Spinach

Yes, frozen spinach. Spinach is a great source of vitamins A, C, and K, as well as manganese, iron, folate, potassium, and calcium. Frozen spinach is awesome because it’s cost-effective, ready to go at a moment’s notice with zero prep work, and super nutrient dense. I keep a few bags of spinach (as well as broccoli and cauliflower) in my freezer so that I can add more vegetables to smoothies and dinners with minimal effort.

Hulled Hemp Seeds (Hemp Hearts)

Hemp hearts have my heart and I can’t say enough good things about them! One serving (3 tablespoons/30 grams) contains 10 grams of protein and just 1 gram of net carbohydrates. These seeds also boast a pretty great omega-3 to omega-6 ratio and deliver significant quantities of magnesium, potassium, and zinc.

Use hemp seeds as the basis for a lot of sauces that normally would use
higher-carb nuts like cashews, as well as well as add them to smoothies and sprinkle them on top of salads and yogurt.

Nutritional Yeast

Nutritional yeast adds a cheese-like umami flavor to foods. Just 2 tablespoons (10 grams) contains 8 grams of protein and a host of B vitamins, all for just 1 gram of net carbohydrate (carb counts may differ among brands). Add nutritional yeast to creamy sauces and sprinkle it on top of roasted veggies, sliced avocados, and even spaghetti!

Sauerkraut

I love fermented foods, especially lacto-fermented foods like sauerkraut. Not only is sauerkraut rich in sulfur compounds from the cabbage, but the process of fermentation effectively consumes the carbohydrates present in the cabbage. Fermented foods have demonstrated a host of health benefits in studies, from improved digestion and a reduction in inflammation to improved mental health and moods. Emerging research also suggests that certain strains of lactic bacteria even produce B vitamins as a by-product of the fermentation process. Get creative! Add sauerkraut to salads, avocado toast, sandwiches, or just eat a fork-full as is.

If you found this vegan keto article useful, you may find interest in these:

Low-Carb Curry Tofu Salad (Macros Included)

Keto for Women: 5 Diet Mistakes Woman Can Make

Get Into Ketosis Faster With These 6 Hacks

Recommended Vegan Keto Cookbooks

———————————————–

See Medical Disclaimer

(This post contains affiliate links. If you click on any of them and make a purchase, I receive a small commission which helps me keep That Green Lyfe up and running)

The post Top 5 Vegan Keto “Superfoods” appeared first on That Green Lyfe.

Do you have low testosterone? Or maybe you noticed an unusual drop in your “T” level due to recent times. You’re not alone. Check out this list of culprits and take action immediately!

Things That Lower Your Testosterone

It should be noted that the average testosterone in men has been declining by about 1.2-1.3% every year since the 80s[i][ii]. Men nowadays have about 20-30% less testosterone than their fathers and grandfathers. That’s pretty alarming as it seems to show the negative side-effects of our modern environment and lifestyle.

Testosterone is a powerful anabolic hormone that helps to build muscle and burn fat. It’s found in both men and women. The benefits of testosterone include increased lean muscle mass, better body composition, more energy, improved mood, sleep, libido, bone density, and a higher quality of life.

Low testosterone can promote obesity, depression, osteoporosis, and increased risk of mortality in older men[iii]. Symptoms include lethargy, weakness, erectile dysfunction, excess body fat, and reduced sex drive[iv]. Too high levels of T may cause liver damage, heart disease, mood swings, low sperm count, prostate cancer, and high blood pressure^[v].

Unfortunately, most men experience a decline in testosterone after the age of 30, which puts them at greater risk of different diseases. Normal testosterone range is between 425-1000 ng/dl and low T is diagnosed when it falls below 425[vi].

Sidenote: If you want to know your testosterone levels, then you need to get it tested. Check out the company, Everlywell. They offer convenient at-home sample collections. Their Male Hormone Test measures levels of free testosterone in your body so you can see if you are producing the right amount of testosterone for your age. First you collect the sample (a small amount of saliva) then send it back to the lab. Results are ready in 8 days or less Check out the Everlywell Testosterone test here.

Now for the list:

#1 Being Overweight

Low testosterone is associated with obesity and metabolic syndrome[vii]. They also contribute to sexual dysfunction and cardiovascular disease risk. What’s more, low testosterone predicts the development of these conditions, including type-2 diabetes and fat gain.

Even moderate obesity and carrying just a bit of unnecessary weight can lower testosterone because of insulin resistance[viii]. Visceral fat around your organs excretes pro-inflammatory cytokines that reduce endothelial function and promote erectile dysfunction. You can even be at a seemingly normal bodyweight but still have visceral fat that accumulates around your organs. This kind of fat deposition results primarily from insulin resistance and overeating[ix].

Insulin resistance is linked to low testosterone beyond its link to visceral fat[x]. Reducing processed food consumption, eating less sugar, avoiding vegetable oils, and not combining fats together with carbs are the most important things for fixing insulin resistance[xi].

To lose weight, you have to either eat fewer calories or increase energy expenditure. However, increasing physical activity has been shown to have a greater impact on testosterone compared to reducing calorie intake[xii]. Men who are more physically active have higher testosterone than those with low activity.

Click here to check out how fasting can help with weight loss

#2 Sleep Deprivation

A 2011 JAMA study found that sleeping only 5 hours a night over the course of 8 days lowered daytime testosterone by 10-15% in 10 volunteers[xiii]. They also reported a progressively lower score of vigor from 28 after the first night to 19 after the seventh night.

Most of your daily testosterone is released during sleep[xiv]. Sleep apnea and fragmentation have been shown to reduce testosterone levels[xv]. Sleeping disorders are linked to lower testosterone and low testosterone can cause sleeping problems[xvi]. In older men, total sleep time predicts morning testosterone levels[xvii].

A lot of the times, losing weight helps with sleep-related disorders but you also have to pay attention to blue light exposure, circadian rhythm alignment, and caffeine intake. Generally, the recommended amount of sleep for adults is 7-9 hours but if you’ve been deprived of it over a long period of time, you might need to catch up on it by sleeping at least 10 hours for a few nights.

This is one of my favorite products for better sleep at night: Calm Magnesium Powder

#3 Plastics and Estrogenics

Household chemicals, plastics, and environmental toxins can all lower testosterone by disrupting the endocrine system. The most common ones include bisphenol A (BPA), phthalates, and other estrogenics. They mimic estrogen in the body and cause hormonal imbalances.

Increased phthalate exposure, which can be found in PVC plastics and personal care products, has been found to be associated with lower testosterone[xviii]. Higher levels of phthalates reduced T by 11-24% in adults between the ages of 40-60 and by 24-34% in children.

Exposure to plastics and other environmental estrogenics has been increased substantially over the last few decades. They’re found in most of conventional personal care products, cosmetics, receits, food packaging, and drinking bottles. That’s why I highly recommend deliberately reducing your use of these things as much as possible. You can use BPA free plastics and opt for more natural hygiene products.

I recommend checking out Siimland’s podcast with Dr Anthony Jay about these estrogenics where they talked about his book Estrogeneration.

#4 Chronic Cortisol

Testosterone is an anabolic hormone of growth and repair. Building muscle, burning fat, and having sex aren’t a priority if your body is stressed out. It has to focus on escaping danger.

Cortisol the main stress hormone affects the endocrine system by lowering testosterone and stimulating the adrenals. Human research has shown that injecting cortisol into circulation at rest reduces testosterone levels in the blood[xix]. However, cortisol from exercise doesn’t have the same effect possibly because the adrenal cortex contributes to free T.

Being stressed out whether because of working too much, fear, anxiety, environmental estrogenics, sleep deprivation, insulin resistance or anything else will lower testosterone. Even over-training will reduce T because there’s not enough time to recover.

Consuming certain adaptogens like maca, ginseng, ashwagandha, ginger, and turmeric can lower cortisol as well as increase your body’s resiliency against it in the future. They also mitigate the negative side-effects of sleep deprivation.

Read up on “Why you need more Magnesium when stressed out”

#5 Low Thyroid Functioning

The thyroid gland regulates all hormones and energy processes inside your body. It affects metabolic rate, body temperature, and even mood regulation.

There’s an interrelationship between thyroid dysfunction and hypogonadism in men[xx]. Free T levels are reduced in subjects with hypothyroidism and thyroid hormone treatment normalizes that.

Low thyroid can result from similar factors as discussed here. Primarily, it’s caused by chronic stress, malnourishment, under-eating, and energy restriction. Low carb diets have also been shown to lower testosterone when done all the time[xxi]. Neurons of gonadotropin-releasing hormone are also regulated by glucose availability, which affects fertility[xxii].

Carbohydrates are the main fuel source for T3 and leptin that both raise metabolic rate^[xxiii]. Raising leptin by eating carbs and spiking insulin can improve insulin sensitivity and weight loss^[xxiv]. Restoring leptin has been shown to normalize blood sugar and insulin resistance^[xxv].

Cyclical ketosis is great for managing blood sugar, losing body weight, and improving hormonal health. However, if you have low testosterone, then increasing your metabolic rate and thyroid functioning by getting out of ketosis is an effective strategy.

#6 Low Vitamin D

Vitamin D is a steroid hormone that helps to produce testosterone. People with low vitamin D have lower testosterone and supplementing with vitamin D raises testosterone[xxvi].

Normal range for vitamin D in the blood is 20-50 ng/mL with deficiency categorized as below 20. Too high vitamin D above 70-100 can also cause health problems and calcification.

The most effective and bioavailable way to increase vitamin D is to get more sunlight. Androgen and vitamin D levels show seasonal variation and fluctuation with them being lower during the dark months and higher at summer[xxvii]. During the winter I’m also using red light therapy and infrared saunas that have been shown to raise testosterone[xxviii]. This is the one I use 3-4 times per week.

#7 Substance Abuse

There are many addictive substances like alcohol, drugs, porn, and weed that affect your endocrine system. They can all inhibit testosterone as well as increase cortisol.

One study found that: cannabinoid administration acutely alters multiple hormonal systems, including the suppression of the gonadal steroids, growth hormone, prolactin, and thyroid hormone and the activation of the hypothalamic-pituitary-adrenal axis.[xxx]” However, it doesn’t cause significant changes in these hormones[xxxi]. Cannabis has also shown to lower sperm quality by 29% in men between the ages of 18-28[xxxii]. Those who used marijuana or other recreational drugs more than once a week saw a 55% drop in total sperm count. Read that again.

Excess alcohol and other drugs like beta-blockers or statins can lower testosterone[xxxiii][xxxiv]. The metabolism of ethanol reduces NAD, which is a major co-enzyme involved with all physiological processes[xxxv]. Alcohol, especially beer and cocktails, boost aromatase, which converts testosterone into estrogen[xxxvi]. Beer is quite high in phytoestrogens that raise estrogen (ever notice “man-boobs” in avid beer drinkers?). Moderate consumption seems to be fine as even low doses of alcohol have been shown to increase T[xxxvii].

#8 Porn and Masturbation

Lastly, porn addiction and frequent masturbation can lower testosterone. Exposure to sexually implicit material in men is correlated with depression[xxxviii], lack of motivation, erectile dysfunction[xxxix], and problems concentrating[xl].

More often than not, watching porn is accompanied by masturbation AND ejaculation. Ejaculation itself doesn’t acutely change testosterone levels[xli]. However, multiple ejaculations have been shown to reduce androgen receptors and increase estrogen receptors[xlii]. Sperm contains a lot of zinc and other minerals that are needed for testosterone. If you’re ejaculating very often, you’ll deplete your zinc.

Pumpkin seeds anyone? (they’re high in zinc)

Studies have shown that abstaining from ejaculation increases testosterone after 3 weeks[xliii] with a significant spike of 145% at the 7^th day[xliv] (go to google and type in: “no fap”). However, refraining from ejaculation for 3 months can decrease it[xlv].

Fun Fact: Having sex with a REAL person raises testosterone. In a study of 44 men visiting a sex club, those who actually had sex with a woman saw on average a 72% increase in testosterone while those who just watched did so by only 11%[xlvi].

Do You Have Low Testosterone?

Although testosterone is called the masculine hormone, as you can see, it can be easily disrupted and reduced by many different things. It’s especially unfortunate that the modern environment is bombarding our endocrine system with different disruptors and thus experience low T.

To keep your testosterone and sex hormones optimal you have to stick to the fundamentals like sleep, sunlight, exercise, relationships, good food, and losing weight & maintaining a healthy, lean figure.

Once again, if you want to know where you’re at in terms of testosterone levels at your specific age, then you need to get it tested. Check out the company, Everlywell. They offer convenient at-home sample collections. Their Male Hormone Test measures levels of free testosterone in your body so you can see if you are producing the right amount of testosterone for your age. First you collect the sample (a small amount of saliva) then send it back to the lab. Results are ready in 8 days or less Check out the Everlywell Testosterone test here.

References

[i] O’Donnell, A. B., Araujo, A. B., & McKinlay, J.(2004). The health of normally aging men: The Massachusetts Male Aging Study (1987–2004). Experimental Gerontology, 39(7), 975–984. doi:10.1016/j.exger.2004.03.023

[ii] Travison et al (2007) ‘A Population-Level Decline in Serum Testosterone Levels in American Men’, Journal of Clinical Endocrinology & Metabolism 92(1):196-202, DOI: 10.1210/jc.2006-1375.

[iii] Laughlin, G. A., Barrett-Connor, E., & Bergstrom, J. (2008). Low Serum Testosterone and Mortality in Older Men. The Journal of Clinical Endocrinology & Metabolism, 93(1), 68–75. doi:10.1210/jc.2007-1792

[iv] Travison, T. G., Morley, J. E., Araujo, A. B., O’Donnell, A. B., & McKinlay, J. (2006). The Relationship between Libido and Testosterone Levels in Aging Men. The Journal of Clinical Endocrinology & Metabolism, 91(7), 2509–2513. doi:10.1210/jc.2005-2508

[v] https://www.health.harvard.edu/drugs-and-medications/testosterone–what-it-does-and-doesnt-do

[vi] Jones, H. (2008). Testosterone for the aging male; current evidence and recommended practice. Clinical Interventions in Aging, Volume 3, 25–44. doi:10.2147/cia.s190

[vii] Wang, C., Jackson, G., Jones, T. H., Matsumoto, A. M., Nehra, A., Perelman, M. A., … Cunningham, G. (2011). Low Testosterone Associated With Obesity and the Metabolic Syndrome Contributes to Sexual Dysfunction and Cardiovascular Disease Risk in Men With Type 2 Diabetes. Diabetes Care, 34(7), 1669–1675. doi:10.2337/dc10-2339

[viii] Grossmann, M., Tang Fui, M., & Dupuis, P. (2014). Lowered testosterone in male obesity: Mechanisms, morbidity and management. Asian Journal of Andrology, 16(2), 223. doi:10.4103/1008-682x.122365

[ix] Frayn, K. N. (2000). Visceral fat and insulin resistance — causative or correlative? British Journal of Nutrition, 83(S1), S71–S77. doi:10.1017/s0007114500000982

[x] Grossmann, M., Cheung, A. S., & Zajac, J. D. (2013). Androgens and prostate cancer; pathogenesis and deprivation therapy. Best Practice & Research Clinical Endocrinology & Metabolism, 27(4), 603–616. doi:10.1016/j.beem.2013.05.001

[xi] Devi, K., Fattepur, S., & Kochikuzhyil, B. (2010). Effect of saturated fatty acid-rich dietary vegetable oils on lipid profile, antioxidant enzymes and glucose tolerance in diabetic rats. Indian Journal of Pharmacology, 42(3), 142. doi:10.4103/0253-7613.66835

[xii] Kumagai H, et al. Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. J Clin Biochem Nutr. 2016;58(1):84-89.

[xiii] Leproult, R. (2011). Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men. JAMA, 305(21), 2173. doi:10.1001/jama.2011.710

[xiv] Axelsson, J., Ingre, M., Åkerstedt, T., & Holmbäck, U. (2005). Effects of Acutely Displaced Sleep on Testosterone. The Journal of Clinical Endocrinology & Metabolism, 90(8), 4530–4535. doi:10.1210/jc.2005-0520

[xv] Andersen, M. L., & Tufik, S. (2008). The effects of testosterone on sleep and sleep-disordered breathing in men: Its bidirectional interaction with erectile function. Sleep Medicine Reviews, 12(5), 365–379. doi:10.1016/j.smrv.2007.12.003

[xvi] Wittert, G. (2014). The relationship between sleep disorders and testosterone in men. Asian Journal of Andrology, 16(2), 262. doi:10.4103/1008-682x.122586

[xvii] Penev, P. D. (2007). Association Between Sleep and Morning Testosterone Levels In Older Men. Sleep, 30(4), 427–432. doi:10.1093/sleep/30.4.427

[xviii] Meeker, J. D., & Ferguson, K. K. (2014). Urinary Phthalate Metabolites Are Associated With Decreased Serum Testosterone in Men, Women, and Children From NHANES 2011–2012. The Journal of Clinical Endocrinology & Metabolism, 99(11), 4346–4352. doi:10.1210/jc.2014-2555

[xix] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/

[xx] Meikle, A. W. (2004). The Interrelationships Between Thyroid Dysfunction and Hypogonadism in Men and Boys. Thyroid, 14(supplement 1), 17–25. doi:10.1089/105072504323024552

[xxi] Anderson, K. E., Rosner, W., Khan, M. S., New, M. I., Pang, S., Wissel, P. S., & Kappas, A. (1987). Diet-hormone interactions: Protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sciences, 40(18), 1761–1768. doi:10.1016/0024-3205(87)90086-5

[xxii] Roland, A. V., & Moenter, S. M. (2011). Regulation of gonadotropin-releasing hormone neurons by glucose. Trends in Endocrinology & Metabolism, 22(11), 443–449. doi:10.1016/j.tem.2011.07.001

[xxiii] Spaulding, S. W., Chopra, I. J., Sherwin, R. S., & Lyall, S. S. (1976). EFFECT OF CALORIC RESTRICTION AND DIETARY COMPOSITION ON SERUM T3AND REVERSE T3IN MAN. The Journal of Clinical Endocrinology & Metabolism, 42(1), 197–200. doi:10.1210/jcem-42-1-197

[xxiv] Paz-Filho, G., Wong, M.-L., Licinio, J., & Mastronardi, C. (2012). Leptin therapy, insulin sensitivity, and glucose homeostasis. Indian Journal of Endocrinology and Metabolism, 16(9), 549. doi:10.4103/2230-8210.105571

[xxv] Berglund, E. D., Vianna, C. R., Donato, J., Kim, M. H., Chuang, J.-C., Lee, C. E., … Elmquist, J. K. (2012). Direct leptin action on POMC neurons regulates glucose homeostasis and hepatic insulin sensitivity in mice. Journal of Clinical Investigation, 122(3), 1000–1009. doi:10.1172/jci59816

[xxvi] Pilz et al (2010) ‘Effect of Vitamin D Supplementation on Testosterone Levels in Men’, Hormone and Metabolic Research 43(3):223-5, DOI: 10.1055/s-0030-1269854

[xxvii] Wehr, E., Pilz, S., Boehm, B. O., März, W., & Obermayer-Pietsch, B. (2009). Association of vitamin D status with serum androgen levels in men. Clinical Endocrinology. doi:10.1111/j.1365-2265.2009.03777.x

[xxviii] European College of Neuropsychopharmacology (ECNP). (2016, September 18). Lack of interest in sex successfully treated by exposure to bright light. ScienceDaily. Retrieved April 15, 2020 from www.sciencedaily.com/releases/2016/09/160918214443.htm

[xxix] Chang, C. S., Choi, J. B., Kim, H. J., & Park, S. B. (2011). Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue. Biological Trace Element Research, 144(1-3), 264–271. doi:10.1007/s12011-011-9085-y

[xxx] Brown, T. T., & Dobs, A. S. (2002). Endocrine Effects of Marijuana. The Journal of Clinical Pharmacology, 42(S1), 90S–96S. doi:10.1002/j.1552-4604.2002.tb06008.x

[xxxi] Block, R. I., Farinpour, R., & Schlechte, J. A. (1991). Effects of chronic marijuana use on testosterone, luteinizing hormone, follicle stimulating hormone, prolactin and cortisol in men and women. Drug and Alcohol Dependence, 28(2), 121–128. doi:10.1016/0376-8716(91)90068-a

[xxxii] Gundersen, T. D., Jørgensen, N., Andersson, A.-M., Bang, A. K., Nordkap, L., Skakkebæk, N. E., … Jensen, T. K. (2015). Association Between Use of Marijuana and Male Reproductive Hormones and Semen Quality: A Study Among 1,215 Healthy Young Men. American Journal of Epidemiology, 182(6), 473–481. doi:10.1093/aje/kwv135

[xxxiii] Schooling, C. M., Au Yeung, S. L., Freeman, G., & Cowling, B. J. (2013). The effect of statins on testosterone in men and women, a systematic review and meta-analysis of randomized controlled trials. BMC Medicine, 11(1). doi:10.1186/1741-7015-11-57

[xxxiv] Frias, J. (2002). EFFECTS OF ACUTE ALCOHOL INTOXICATION ON PITUITARY-GONADAL AXIS HORMONES, PITUITARY-ADRENAL AXIS HORMONES, beta-ENDORPHIN AND PROLACTIN IN HUMAN ADULTS OF BOTH SEXES. Alcohol and Alcoholism, 37(2), 169–173. doi:10.1093/alcalc/37.2.169

[xxxv] https://www.ncbi.nlm.nih.gov/pubmed/3593480

[xxxvi] Purohit, V. (2000). Can alcohol promote aromatization of androgens to estrogens? A review. Alcohol, 22(3), 123–127. doi:10.1016/s0741-8329(00)00124-5

[xxxvii] (2003). Alcoholism: Clinical and Experimental Research, 27(4). doi:10.1111/acer.2003.27.issue-4

[xxxviii] Larisch, R., Klimke, A., Vosberg, H., Löffler, S., Gaebel, W., & Müller-Gärtner, H.-W. (1997). In VivoEvidence for the Involvement of Dopamine-D2Receptors in Striatum and Anterior Cingulate Gyrus in Major Depression. NeuroImage, 5(4), 251–260. doi:10.1006/nimg.1997.0267

[xxxix] Sanna, F., Succu, S., Melis, M. R., & Argiolas, A. (2012). Dopamine agonist-induced penile erection and yawning: Differential role of D2-like receptor subtypes and correlation with nitric oxide production in the paraventricular nucleus of the hypothalamus of male rats. Behavioural Brain Research, 230(2), 355–364. doi:10.1016/j.bbr.2012.02.033

[xl] Schmeichel, B. E., Zemlan, F. P., & Berridge, C. W. (2013). A selective dopamine reuptake inhibitor improves prefrontal cortex-dependent cognitive function: Potential relevance to attention deficit hyperactivity disorder. Neuropharmacology, 64, 321–328. doi:10.1016/j.neuropharm.2012.07.005

[xli] FOX, C. A., ISMAIL, A. A. A., LOVE, D. N., KIRKHAM, K. E., & LORAINE, J. A. (1972). STUDIES ON THE RELATIONSHIP BETWEEN PLASMA TESTOSTERONE LEVELS AND HUMAN SEXUAL ACTIVITY. Journal of Endocrinology, 52(1), 51–58. doi:10.1677/joe.0.0520051

[xlii] Romano-Torres, M., Phillips-Farfán, B. V., Chavira, R., Rodríguez-Manzo, G., & Fernández-Guasti, A. (2007). Relationship between Sexual Satiety and Brain Androgen Receptors. Neuroendocrinology, 85(1), 16–26. doi:10.1159/000099250  

[xliii] Exton, M. S., Kr ger, T. H. C., Bursch, N., Haake, P., Knapp, W., Schedlowski, M., & Hartmann, U. (2001). Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. World Journal of Urology, 19(5), 377–382. doi:10.1007/s003450100222

[xliv] Jiang, M., Jiang, X., Zou, Q., & Shen, J. (2003). A research on the relationship between ejaculation and serum testosterone level in men. Journal of Zhejiang University-SCIENCE A, 4(2), 236–240. doi:10.1631/jzus.2003.0236

[xlv] Jannini, E. A., Screponi, E., Carosa, E., Pepe, M., Lo Giudice, F., Trimarchi, F., & Benvenga, S. (1999). Lack of sexual activity from erectile dysfunction is associated with a reversible reduction in serum testosterone. International Journal of Andrology, 22(6), 385–392. doi:10.1046/j.1365-2605.1999.00196.x

[xlvi] https://www.dailymail.co.uk/news/article-2239621/Researchers-test-mens-testosterone-levels-rise-arousal–visiting-sex-club.html

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Apple Cider Vinegar is amazing! It contains over 90 different healthy substances like lots of potassium, magnesium, phosphorus, copper, calcium, B vitamins and even bioflavonoids.

Apple Cider Vinegar Contains Potassium

Potassium is one of the most important minerals because it promotes cell growth and replaces dead cells. It keeps fluid in our cells. Bacteria need moisture to live, so they practically suck the fluids from our cells, especially when we are stressed because when the body is stressed, resistance (immunity) is low. That is one of the reasons small problems can turn into full blown illness and disease. When there’s enough potassium in our cells, it will draw moisture from the harmful bacteria instead of the harmful bacteria taking moisture from us.

Ok soooo where do we get potassium from? Fresh fruits and vegetables, berries, sprouts, leaves, roots AND…take a wild guess…APPLE CIDER VINEGAR!

Assists in Weight Loss

The part that many of you will want to hear is that apple cider vinegar helps to burn fat AND it cleans a fatty liver (which many people have) with its main ingredient, acetic acid. Acid is also needed to absorb protein, minerals, calcium, iron, B vitamins and pretty much all of out nutrients.

To help lose weight, take apple cider vinegar before each meal (like 2 teaspoons in half a glass of water) because it stimulates the thyroid and helps stomach acid.

Or, try my Hot Morning Elixir–it contains ACV, lemon, and a few other ingredients. It’s great because it’s one of the 9 drinks that are OKAY to have while fasting.

Helps to Lower Blood Sugar

Research performed at Tokyo University in Japan, discovered that the acetic acid found in vinegars inhibits the activity of carbohydrate-digesting enzymes, including sucrase, maltase, lactase and amylase. This inhibition results in select sugars and starches passing through the digestive system without being digested, having less impact on blood sugar levels.

Researchers at Arizona State University surveyed people afflicted with type 2 diabetes. They found that taking two tablespoons of apple cider vinegar (diluted with water) right before bed lowered the blood sugar levels by 4 to 6 percent by the next morning.

Another study led by Dr. Johnston at ASU gave subjects, some with insulin resistance and some without, 20 grams of apple cider vinegar and 40 grams of water. Results showed that the after-meal blood sugar levels of the subjects with insulin resistance was 34 percent lower when they drank apple cider vinegar. Though not eating meat and dairy anymore and cutting out refined carbs and sugars would help with insulin resistance, apple cider vinegar serves as a natural health assistant for people who need a little extra help cleaning up their bodies.

Gets Rid of “Stinky Scalp”

Apple cider vinegar is loaded with natural probiotics making it antibacterial and anti-inflammatory in nature. Using it can kill bacteria and sooth irritated or inflamed scalp. It’s also quite acidic meaning it can help restore the moisture to your scalp and maintain the pH balance without removing your natural oils.

As for your hair strands, apple cider vinegar, with its acidic base, mantle and close hair cuticles. Flatter cuticles not only means smoother, softer hair but also shinier hair.

I love to use ACV and water as a scalp rinse in between washes–especially when I wear my hair in twists or braids. I mean, who needs shampoo and conditioner when you have this!?

Here’s what I do:

First of all, dumping apple cider vinegar straight from the bottle onto your hair will cause damage, so please don’t do it. The key is to dilute it with water—usually one part apple cider vinegar with about 5 parts water. I mean, there are really no hard core rules about the ratio–Every recipe is different. Just in the large plastic cup and fill one-fifth of it with ACV, then fill up the rest of the cup with water.

After shampooing, I tip my head back and slowly drizzle it over my scalp (keeping my eyes and mouth closed), raking through my roots as I pour.  I let it sit for about 30 seconds to a minute, then rinse it out and follow with conditioner. Yes, your shower and hair may end up smelling like salad dressing for a bit, but they’ll both fade by the time your hair dries.

(Note: If I’m in between washes, I skip the “shampoo” step)

How often should you ACV on your hair?

Once a week is usually a good rule of thumb. Even diluted, it’s still vinegar, which means it’s not exactly the most moisturizing, hair-coddling ingredient in the world. You can also play with the ratios—if you don’t notice a difference after a few rinses, try increasing the ACV levels a tiny bit.  

The above points are not an exhaustive list of acv benefits; There are tons of other noteworthy wonders. Want to read all about them? I recommend this book. Take apple cider vinegar with water or make salad dressings with it. Drizzle it over your food. Put a spoonful in your smoothies. However you choose to incorporate ACV into your diet, just try not to drink it straight as undiluted vinegar can weaken tooth enamel and consequently lead to sensitivity, decay and cavities. Pro-tip: Drink any beverage containing ACV through a straw so that it bypasses your teeth.

In conclusion, your mission–should you choose to accept–is to add more apple cider vinegar to your life. Your body will thank you!

Please note: I get commissions for purchases made through links in this post. They help to offset the fees to keep That Green Lyfe up and running. I thank you in advance for your purchase(s).

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Is fasting causing you to lose your hair? This article provides insight for those of you that are experiencing hair loss while living a fasting focused lifestyle.

Hair Loss and Minerals

Healthy hair follicles need a balance of these 7 vitamins and minerals present in the body: Vitamin A, Vitamin B, Vitamin C, vitamin E, Iron, Selenium and Zinc. When these nutrients are out of balance, hair loss can occur. Why might your nutrient balance be off? It usually comes down to one of two things: 

1. A mineral deficiency in the body, where you’re not getting enough of the 7 essential nutrients, whether through foods or supplementation.
2. Or, it’s an issue of toxicity in the body, where you’re actually getting the right nutrients, but the nutrients are unable to enter the cells because toxins are blocking the cell receptor sites.

Hair Loss and Mineral Deficiency

What if you’re eating all the right foods, could you still be mineral deficient? The answer to that question is, yes. Since the early 1900’s, our soils have become progressively more and more depleted of vital minerals and trace minerals necessary for optimal plant, animal and human health. This is due to things like chemical spraying and single crop farming practices. Remember plants cannot manufacture minerals, so if any mineral is not in the soil where the plant is grown, it’s not in the plant no matter how good of a reputation that plant has for a particular mineral. I highly recommend you watch the documentary, Kiss the Ground for more on why our soils are failing, and why this is a serious issue for humanity. 

In parallel to the issue with our soils, we are also living in the most toxic time in history. Toxins like pesticides, glyphosate, heavy metals, and plastics are ever present in our environment, homes and workplaces. When these toxins enter the body, they clog up the cell’s receptor sites. Receptor sites are an opening in the cell wall that is essential for allowing hormones, information and nutrients to enter. If these sites are blocked by toxins, it doesn’t matter how well you eat, or how many quality supplements you take, nothing is getting in.

Supplementing with IonBiome can help fortify the gut lining, to strengthen the gut’s barrier function from toxins you ingest, preventing toxins from entering the body in the first place.

So…..Could your hair loss be from fasting?

Well, yes AND no. It may seem like fasting is the cause, but in actuality fasting will help lead you to the deeper underlying issue. If you are autophagy fasting regularly, which means 16-18 hours, you may experience hair loss. Here’s why…We love autophagy fasting because it turns on the intelligence of the cells, which allows the cells to repair themselves; However, there are two things to keep in mind about autophagy fasting. First, autophagy won’t work on heavy metal toxicity or synthetic chemicals, only organic matter. Second, autophagy can stimulate something called apoptosis, which is where the intelligence of the cells decides to kill certain unhealthy cells, aka “cell death”. When this happens, the toxins from those cells will look for another cell to attach to. When toxins are circulating around like this, it can feel unpleasant.

So, while autophagy fasting can accelerate hair loss, it is only because there is an underlying issue of either mineral deficiency and/or a high toxic load. This does not mean you should stop fasting, but it does mean there may be more for you to uncover in your health journey. 

Also, hair loss can be more common in people who have thyroid issues. The thyroid is often the “canary in the coal mine” for patients. It is a warning sign that you might have mineral deficiency and/or a high toxic load, at the root cause of your thyroid condition. Once patiences address the toxicity issue, the thyroid issue usually clears up on its own. 

Here’s what you should do:

Solution 1: Up your vitamins and minerals.

We like using MIN by Systemic Formulas, especially when doing longer fasts. You can also add pink salt to your diet for added minerals. Not all salts are the same, which is why I like this one.

Solution 2: Look at your toxic load.

As I mentioned, toxicity is often the underlying root cause of cell dysfunction, which is leading to hair loss. Take Dr. Mindy’s ARE YOU TOXIC QUIZ here. Testing your heavy metal load is the best way of finding out whether heavy metals are at issue for you. This can be done with a Heavy Metal Test, specifically detect the presence of toxins that can cause hair loss, such as lead, cadmium and thallium. 

If you find that toxicity is an issue, we recommend doing a deep detox like Dr. Mindy’s 90-Day Toxin Reset that will go deep into the cells, pull out the toxins and remove them from the body. 

Solution 3: Work on diet variation.

We often have a preference for specific fasts, our favorite fast, and find ourselves sticking to that fast over and over. However our bodies thrive from hormesis, a biological phenomenon whereby a you can improve health, growth or longevity through small stressors on the body, such as changing your fasting style. When we switch between shorter and longer fasting periods, the body begins to learn how to adapt and in turn, create better health. 

Original article credit: Dr. Mindy Pelz: “Are You Struggling with Hair Loss When Fasting?” Click here for the YouTube video where she explains WHY you may be losing hair while fasting and what you can do about it!

Explore more info about fasting in our Fasting Hub!

The post Could Fasting be the Cause of your Hair Loss? appeared first on That Green Lyfe.

For starters, if you’d like to review a full breakdown on what happens to your body during a extended fasting, click here .

Here’s Why Tea and Extended Fasting are the Perfect Match

1. Helps increase satiety

It’s pretty normal to experience hunger pangs during intermittent and extended fasting.

Hunger pangs occur simply because our bodies have adapted to expecting food at certain times during the day.

So, how do we get around this hunger pang phenomenon if the goal is to experience the benefits of fasting?

The answer? TEA! It’s more than just something to sip when you’re thirsty. Green tea catechins have been proven to support healthy ghrelin levels.

Ok, so what the heck is ghrelin?

Ghrelin is a hormone known as the “hunger hormone,” and it is the main culprit of those hunger pangs. Furthermore, many of us experience lifestyle, environmental and biological stressors that can lead to a hormone imbalance which can actually set off hunger pangs that have NOTHING to do with a true need to eat.

Mind blowing, right?! I know.

One of the key components of adapting to intermittent and extended fasting is normalizing ghrelin levels. The body will eventually adjust to it’s new feeding schedule–meaning, minimal discomfort..

2. Supports calm energy

Compared to coffee, green tea has much less caffeine and it contains L-theanine, which has relaxing and anti-anxiety effects. It relaxes the mind without drowsiness and focus without the jitters. So, if you’re addicted to coffee then switching over to green tea may help you to still get a small boost in wakefulness without making you anxious.

L-theanine: An amino acid that promotes a state of calm, focused awareness. It is also known to support a state of mindfulness.

It’s no wonder why monks have been using tea for centuries to support their fasts and meditations!

3. Supports cell health

What makes tea such a unique beverage is the polyphenols contained in tea leaves.

Polyphenols are antioxidants that battle free radicals found in your body.

Ingesting polyphenols can help you support gut health and digestion, healthier skin, sustained energy, improved mental focus, and much more!

Drinking tea just might be one of the simplest (and most delicious) ways to get a high concentration of polyphenols into your diet on a daily basis.

Tea Can Promote Autophagy!

Tea can boost the effectiveness of intermittent/extended fasting by turning on autophagy faster.

Autophagy: “Auto” means self and “phagy” means eat. So, the literal meaning of autophagy is “self-eating.” Autophagy is an evolutionary self-preservation mechanism through which the body can remove the dysfunctional cells and recycle parts of them toward cellular repair and cleaning. It is recycling and cleaning at the same time, just like hitting a reset button to your body. Plus, it promotes survival and adaptation as a response to various stressors and toxins accumulated in our cells.

Did you know that there are many compounds in beverages that don’t break a fast or stop autophagy but actually INCREASE it? For example, the polyphenols in coffee can stimulate autophagy, but so do certain teas! Note: I recommend cycling off caffeine on a regular basis to allow your body to become re-sensitized.

The best teas that promote autophagy

If you’d like to get tea blends that have been specifically designed for people who do intermittent fasting, then check out Pique Tea. They have a variety of autophagy-boosting blends without artificial flavorings, fillers or sweeteners.

#1 Green Tea

Green tea has a long history of use in traditional Chinese medicine and other parts of the world. It’s made from the leaves of Camelia sinensis and has been shown to have many health benefits, including anti-oxidative, anti-inflammatory, and anti-carcinogenic properties.

EGCG (Epigallocatechin gallate) is the main polyphenol in green tea that’s been shown to stimulate autophagy in vascular endothelial cells as well as upon endoplasmic reticulum stress. It also reduces lipid accumulation, risk of cancer, cardiovascular disease, and bacterial infections. All of those benefits are primarily mediated by autophagy. (Source: Siim Land)

Green tea increases metabolic rate similar to coffee but only by up to 4% compared to the 11% of coffee. Green tea extract can raise rates of fat oxidation by 17% and insulin sensitivity by 13% for 24 hours.

#2 Matcha Tea

Both matcha and green tea come from the same plant, but matcha bushes are covered from sunlight about 20-30 days before harvest. This increases their chlorophyll levels, making the leaves look darker, and promotes the production of amino acids.

Instead of brewing the leaves, they’re ground into matcha powder and consumed with the brew. This way you’re ingesting more of the antioxidants and polyphenols, creating a more potent effect.

To reach the optimal dose for the health benefits you need about 100 mg-s of EGCG. 

A cup of regular green tea has about 80-86 mg-s, but matcha has over 130 mg-s per cup. Matcha also has over 10 times more L-theanine and 130 times more antioxidants because you’re also consuming the powder.

Here’s what I recommend:

Pique Matcha Green Fasting Tea

Featuring the world’s best ceremonial grade matcha. Secret weapon to conquer the mental challenge of fasting. A mug full of zen.

So, does Matcha Tea break a fast because you’re consuming the leaves?

A cup of regular green tea has 2-3 calories. Matcha tea is said to be 2-3 calories per gram and on average you’ll end up using about 1-1/2 tsp of matcha powder per cup of tea. That’ll give you 6-10 calories per cup, which probably isn’t enough to break a fast. The polyphenols in the tea itself will also counterbalance those calories by stimulating autophagy. So, matcha tea will NOT break a fast unless you end up drinking more than 2 cups at once.

If you can’t make up your mind about which one to get, then check out Pique Tea’s Fasting Tea Power Bundle. It includes regular green tea with ginger and matcha green tea. The packets can mix with both cold and hot water and you can travel with them quite easily.

#3 Citrus Bergamot

Bergamot or Citrus bergamia is one of the main compounds in black tea. It gives Earl Grey tea it’s distinct and unique flavor.

Bergamot oil is extracted from citrus fruit, primarily bergamot oranges. It has anxiolytic, analgesic and neuroprotective properties. Studies show bergamot oil aromatherapy can reduce anxiety, stress, and mood disorders.

Most conventional black and Earl Grey teas don’t have the antioxidants and polyphenols because they’ve been replaced with artificial flavorings and peels from other citrus. That’s why you would want to read the label and see what the actual ingredients are.

Pique Tea has both Green Tea Bergamot as well as Black Tea Bergamot. You can also get them as a bundle:

Try the Bermagot Fasting Tea Bundle

#4 Herbal Tea

There are dozens of different kinds of herbal teas like jasmine, chamomile, peppermint, echinacea, etc. They all have (practically) no calories and probably won’t break a fast. If anything, they’ll actually BOOST autophagy.

• Echinacea tea strengthens the immune system and fights infections.
• Chamomile tea helps with relaxation and sleep.
• Peppermint tea can alleviate symptoms of digestion problems.
• Ginger tea fights nausea, constipation and digestion problems.
• Turmeric has strong anti-inflammatory properties.
• Ginseng stabilizes blood sugar levels and promotes hormonal health.
• Hibiscus tea has been shown to lower hypertension and lipids.
• Rooibos tea can lower oxidative stress and blood pressure
• Lemon balm tea has been shown to improve elasticity of the arteries
• Rosehip tea will lower inflammation and pain

None of these teas break a fast and they’ll help the body’s autophagic processes in some way as well. While there are no specific studies on autophagy, they’ll at least help to fight inflammation and infections, which then gives you more resources to go through autophagy at other regions.

Affiliate Disclosure: Please note, the links found in this article are affiliate links, so if you purchase any of these items through the links on this page, I make a small commission that is used to help keep That Green Lyfe up and running. I only link to products I personally use and support and if you purchase through my links, you have my sincere thanks!

The post Achieve your Extended Fasting Goals with Tea! appeared first on That Green Lyfe.

First Thing’s First, Avoid Rookie Mistakes

If you’re doing intermittent fasting, then you need to avoid all caloric intake for a certain period of time. You can’t eat food, drink juices, have desserts or snacks.

Once your body enters a fasted state, your physiology shifts into mild ketosis, which increases fat burning and reduces appetite.

So, the longer you fast, the deeper into ketosis you get and the easier it gets. There’s not much difference in terms of your hunger levels between fasting for 48 hours vs fasting for 5 days because your body adapts very quickly to the abstinence of calories.

Nevertheless, there are still some additional beverages you can drink during your fast that won’t break the fast.

These drinks can actually boost the effectiveness of your fast because they promote cellular detoxification, cleansing of the gut and ketosis. Here they are:

#1 Pink Salt

Sodium is important for energy production, electrolyte balance, helps to maintain blood pressure, helps to fire nerve impulses. Deficiencies in sodium can cause muscle cramping, brain fog, fatigue, water retention, and even insulin resistance. It can also create binge eating after breaking a fast because the body is depleted of essential nutrients.

Click here to Buy Pink Himalayan Salt

See: Homemade Electrolyte Drink for Extended Fasting

#2 Spring Water (mineral water)

You can drink regular water, sparkling water, and mineral water (Perrier). The reason you’d want to drink spring/mineral water is that when you’re fasting, you’re flushing out a lot of water and this may lead to electrolyte imbalances and mineral deficiencies.

To prevent that, you can simply add a pinch of sea salt or Pink Himalayan sea salt to your water. Also, consuming ionized rock salt will give you some iodine as well, which promotes thyroid functioning and prevents hypothyroidism.

Click here to Buy Spring Water

#3 Baking Soda

You might be using baking soda only for cooking, but it has other health benefits as well.

• It helps with digestive issues
• Relieves constipation and bloating
• Kills parasites and bad bacteria
• Reduces fatigue and muscle soreness
• Neutralizes the acidity in the gut
• Helps to balance pH levels in the body
• You can consume a teaspoon of baking soda in your water to boost your physical performance and overall health.

When you’re fasting, it’s important to keep your electrolytes in check because you tend to flush out some water and minerals.

Baking soda consists of 100% sodium bicarbonate, which is great for getting some sodium while your fasting but, to be honest, it tastes quite bad so it can also be used to prevent hunger. After you drink it you really don’t want to be consuming anything else and you’ll happily continue your fast.

Click here to Buy Baking Soda

#4 Herbal Teas

• Herbal teas taste great and they can be used to stave off hunger while fasting. However, they also have some detoxifying and other medicinal benefits.
• Chamomile is known to calm an upset stomach and help with sleep
• Peppermint improves digestion, reduces inflammation and muscle pain
• Jasmine strengthens the immune system, prevents diabetes and lowers cholesterol
• Green tea is considered the healthiest drink in the world after water. It has a lot of polyphenols, which promote heart and brain health. The small amount of caffeine also boosts fat burning.

• Black tea is enriched with compounds that benefit heart, digestion and stress levels.
• There are maybe 1-5 calories in a cup of tea, but it’s not enough to kick you out of a fasted state. However, don’t brew teas with fruit, berries or other types of seasoning that have carbohydrates in them. That sugar will most likely stop the beneficial effects of autophagy.

#5 Coffee

The easiest and most effective way of suppressing hunger while fasting is to drink coffee. Caffeine gives you a jolt of energy and increases your focus while boosting fat burning.

At the same time, coffee has other health benefits, such as better blood sugar regulation, high polyphenol count and lowered risk of Alzheimer’s disease. So, it’s an amazing enhancer for the brain and mitochondria.

To not get kicked out of a fasted state, you want to be drinking black coffee. If you add a pinch of cinnamon or Stevia, then you may accidentally kick yourself out of a fasted state but small amounts – like a few milligrams – won’t have any significant effect on fasting. Instant coffee mixers tend to also have added substances that will kick you out of a fasted state.

Do consider the amount of caffeine you consume. You shouldn’t drink any more than 2-4 cups of coffee a day because it leads to caffeine intolerance and higher cortisol levels. Stress can kick you out of ketosis but it can also make you more catabolic while fasting. Decaf, however, is potentially unlimited, although there is some caffeine in it as well.

What About Bulletproof Coffee While Fasting?

Which brings me to the question of: Can you add butter to your coffee while fasting Bulletproof style?

It’s true that pure fat like butter, coconut oil, or MCT oil, won’t raise blood sugar and this can keep you in a semi-fasted state. The fat won’t cross the blood-brain barrier, making your mind think that it hasn’t actually eaten anything.

However, this will most likely block the process of autophagy. Even just as little as 50 calories puts you into a fed state and stops the cells from self-digesting themselves.

This is not necessarily a bad thing as you’ll get energy and stay in ketosis but you’ll be missing out on some of the detox health benefits.

Here you have to think about why you’re doing intermittent fasting for.

• If you’re doing fasting for weight loss purposes and adding butter or MCT oil to your coffee helps you to make it through the fast then go for it. However, do remember that you’ll still need to consume fewer calories and putting an entire stick of butter into your cup will give you at least a thousand calories.
• If you’re fasting to thoroughly clean your body from toxic proteins and inflammation, then I’d advise you to not consume anything at all and do strict water fasting with mineral water with these salts and teas.

Click here to Buy Black Coffee

#6 Artificial Sweeteners

Which brings me to another question: Can you consume artificial sweeteners while fasting?

The answer is: It depends – It depends on what type of sweetener you’re using, why you’re doing intermittent fasting for and how does your body individually reacts to them.

A lot of sweeteners have carbs in them, like maltodextrin, dextrose or sucralose – avoid them, no objections there.

Natural sweeteners like Stevia are shown to not raise insulin or blood sugar, which makes them okay to be consumed.

However, you’d still have to be aware of how you specifically respond to Stevia. Although Stevia doesn’t have calories, it’s 300 times sweeter than table sugar and this can cause a placebo-like insulin response. Your taste buds get stimulated by the sweetness and you’ll get kicked out of a fasted state – the mind is that powerful.

To be sure, I would avoid all sweeteners while fasting because… I mean, it’s not a big deal but if you do want to try them then you’d have to test and experiment.

Click here to Buy Stevia

#7 Rose Water

 It’s refreshing and aids the digestive system without breaking your fast!

• Drinking rose water, especially when combined with saffron, reduces the impulse to eat.
• Drinking rose water helps cool down in the summer heat.
• The most important benefit of drinking rose water is that it contains a lot of vitamins: A, C, D, E, and B3.
• Rose water also contains tannins, citric acid and zinc.

A special mention should be made regarding Ayurveda: rose water has been used in Ayurveda medicine for centuries. It is believed to balance the subdosha of Pitta dosha that determines the emotions, which can dysfunction especially in summer and result in mood swings, and digesting problems. Drinking rose water cools down the emotions and the digestive fire.

Click here to Buy Rose Water

#8 Hot Morning Elixir

You know what? This is the sort of drink that I like to begin my day with and sometimes sip on up until my first meal of the day around 10:30am (I practice 18/6 intermmitent fasting). It really curves the hunger pangs if they every come about! Instead of 1.5 cups of water, I dilute all the ingredients into approximately a half-gallon jug and sip on it cold or at room temperature.

In efforts to NOT disturb your fasted state, use ONLY a pinch of cinnamon.

Click here for the Hot Morning Elixir Recipe

#9 Apple Cider Vinegar

A great drink for fasting is apple cider vinegar because of its anti-bacterial and anti-inflammatory compounds. It’s acidic but it actually helps to balance your body’s pH levels.

There are practically no calories in apple cider vinegar but it has other minerals such as potassium, some magnesium, and iron. This is perfect for fasting because you’ll be able to keep your electrolytes in check and prevent deficiencies.

Apple cider vinegar kills off bad bacteria in your gut and it staves off hunger. It can be added to sparkling water to make a nice tasty beverage.

To ensure you’re not stopping autophagy, I wouldn’t recommend you consume any more than 1-2 tablespoons of ACV at a time.

You can drink it during your fast but it’s also great for breaking your fast. In that case, add some squeezed lemon juice to promote the creation of digestive enzymes and to prepare the gut for eating. I wouldn’t add lemon juice during your fast because it can have the same placebo effect.

Click here to Buy Apple Cider Vinegar

What Can You Drink While Fasting
Without Breaking Your Fast?
(Cheat Sheet)

Pink Salt

Spring Water

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Baking Soda

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Herbal Teas

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Coffee

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Artificial Sweeteners

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Rose Water

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Hot Morning Elixir

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Apple Cider Vinegar

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Article info Source: Siim Land

The post 9 Drinks You Can Have Without Breaking Your Fast appeared first on That Green Lyfe.

How Stress Affects Magnesium Levels in the Body

First of all, what is stress? Stress is basically what happens when body’s homeostasis is OFF or when our inner balance is OFF balance. The body has a way of trying to survive and “escape”–even if it means shutting down repair processes.

One of the most important nutrients or minerals for dealing with stress is magnesium. It’s essential to good health and is one of the most abundant minerals in the body as it is involved with almost every physiological process inside the body.

Being stressed out depletes magnesium by activating the sympathetic nervous system. Exercising, fasting, high blood sugar, insulin resistance, sleep deprivation or even feeling anxious, are considered stressful to the body, thus makes you burn through magnesium at a higher rate. This is why the more stressed out the more magnesium you need. Furthermore, the less magnesium you have and the more of it you diminish.

Although not conclusive, studies on humans as well as animals show that magnesium supplementation can alleviate many of the negative side-effects of stress like anxiety, depression, sleeping problems, etc.

Stress and Magnesium*

Magnesium is responsible for the function of over 350 enzymes in your body. It stabilizes blood pressure, strengthens bones, provides neuroprotection, and allows your nerves to function properly.

Here’s how magnesium affects stress and stress management:

• Magnesium can be helpful in treating anxiety symptoms. Magnesium deficiency induces anxiety and HPA axis dysfunction.
• Mg regulates neurotransmitters and improves neurological health. It protects against neuro-degeneration and neurological disorders.
• Mg affects the stress response by controlling hormones and HPA function. It suppresses the release of stress hormones by the hippocampus, reduces the release of adrenocorticotrophic hormone (ACTH), which tells the adrenals to pump out cortisol and adrenaline, and decreases adrenocortical sensitivity to ACTH.
• Mg deficiency promotes symptoms of depression and anxiety. Supplementing St John’s Wort was able to protect against that in mice. It also blocks the receptors for glutamate, which is one of the neurotransmitters responsible for alertness and excitement.
• Mg can improve symptoms of chronic fatigue by increasing magnesium levels in red blood cells. RBC are responsible for carrying around hemoglobin and maintaining proper oxygenation.
• Mg supplementation alleviates premenstrual symptoms of fluid retention. During the second month of supplementing 200 mg-s of magnesium a day, women showed less weight gain, swelling, and bloating during PMS.
• Mg can stabilize mood in bipolar disorder and mania. Stress and mental disorders can deplete magnesium and exacerbate their symptoms of anxiety, fear, hallucinations and schizophrenia. Magnesium can alleviate and prevent that[xiii].
• Mg promotes relaxation and stress relief. Magnesium is needed for creating serotonin, which is the hormone of relaxation and well-being. It also supports the function of GABA, which is the main inhibitory neurotransmitter.
• Mg helps muscles to relax by competing with calcium. Calcium promotes muscle contraction and tightness and magnesium counteracts this process. It also promotes sleep efficiency, onset, and total quality.

As you can see, magnesium is CRITICAL in responding to stress as well as recovering from it. A deficiency keep the body in a continuously stressed out state, leading to imbalances and stress-related disorders.

Source: siimland.com

Why You Need More Magnesium

You can get magnesium from some foods like leafy greens, nuts, seeds, dark chocolate, mackerel, beans, legumes, and vegetables. However, the amount of minerals in those foods depends primarily on soil quality and whether or not they get access to magnesium.

Pesticides and fertilizers deplete the soil of vitamins and minerals. They kill off beneficial bacteria, earthworms, and bugs that create nutrients into the soil. A good example is vitamin B-12, which is created by bacterial metabolism. Fertilizers reduce the plant’s ability to absorb minerals.

Processing methods like refining oils and grains remove even more magnesium. Refinement of oils eliminates ALL magnesium. Example: While safflower SEEDS contain 680 mg-s of magnesium per 1000 calories, safflower OIL has zero magnesium. The same applies to sugar. Refining grains and wheat can reduce magnesium by up to 90%.

How Much Magnesium Do You Need?

Many people are already deficient in magnesium. To meet the RDA (recommended daily allowance), one would need 350-500 mg/day.

There are also other things aside from being stressed out that depletes magnesium such as alcohol consumption, drinking coffee, dehydration, environmental pollutants, EMF exposure, insulin resistance, and high amounts of stress. We’re all practically burning through more magnesium than we’re replenishing with just regular food that’s already lower in magnesium.

Here are some of the top magnesium rich foods:

• Dark Leafy Greens like Spinach, Swiss Chard or Kale – 100g = 79mg
• Pumpkin Seeds – 100g = 534mg
• Sesame Seeds – 100g = 351mg
• Brazil Nuts – 100g = 376mg
• Dark Chocolate – 100g = 327mg
• Almonds – 100g = 268mg
• Mackerel – 100g = 97mg
• Black Beans – 100g = 160mg
• White Beans – 100g = 53mg
• Bananas – 100g = 27mg

It’s hard to meet the RDA with just eating food because of the reasons mentioned. So, I’d conclude that one needs needs at least 500 mg/day at minimum and if you are stress out and magnesium deficient, you might need more than that for a while before leveling off at 500 mg/day.

Personally, when I’m stressed out from exercise and extended fasting, I use this Calm supplement daily. It helps me fall asleep at night and also curbs my appetite when I feel hunger coming on.

Please see our Medical Disclaimer

Suggested Readings:

Homemade Electrolyte Drink for Extended Fasting

What Happens to your Body During a Water Fast

The Ultimate Health Benefits of Fasting

The post Why You Need MORE Magnesium When Stressed Out appeared first on That Green Lyfe.

Whether you’re currently fasting or heavily considering a fast, this info will be a source of inspo- to push you along your journey. Find out what happens to your body during a water fast.*

Let’s face it, when you’re in the thick of a fast, it’s nice to go back the to science of things to drive you forward if things get tough (as they may). Going back to the science of fasting can also serve as a reminder as to why the heck you’re fasting in the first place!

Here is a breakdown on what happens to your body during a fast–from the moment you begin your fast, up to 4 days:

Before we dive in, it’s best you understand how intelligent your body is and how it is ALWAYS working to heal you…

This healing process is interrupted when we eat. Our body’s intelligence has to shift it’s priorities to digesting food. What does this mean? Let’s put this into perspective: when we are constantly eating throughout the day, our body’s internal intelligence system will always be looking to tackle immediate situations like digestion. So, if the only time we aren’t eating is when we are sleeping, our bodies only have about 6-10 hours to work on healing itself. Depending on the time you stopped eating before bed, most of what will be happening during your sleep time would be digestion.

Now, let’s take food OUT of the Equation

Take food out the equation and therein lies a whole world of chemical reactions that will occur in your body. Cease from eating, sit back and just watch what your body does.

Here’s what happens when you begin eating the last meal before your fast:

Your body will receive an insulin spike. The size of insulin spike depends on the amount of protein or carb you’re having in that meal. If it’s high-protein, high-carb you’re going to get a really big insulin spike. It will take about 8-10 hours for that insulin and glucose to start to come down. If you’re eating a lower sugar, carb, or protein meal, your insulin spike will no be as high and will begin to come down a lot quicker.

Cheat code: If the last meal before your fast was a low carb/protein/sugar meal, you will encounter all of the benefits of fasting much quicker!

The Moment you Stop Eating…

It typically takes about 8-12 hours after your last meal to fully enter a fasted state.  

12-13 hours of Fasting:

Growth hormone (GH) kicks in. In fact, research shows that you get a boost of about 1300% just from 12-13 hours of fasting.

Growth hormone is really important because it helps us burn fat, build muscle, and slows down the aging process. It’s also important to note that it begins to decline because once we hit the age of 30.

13-15 hours of Fasting

The body starts to sense that no more food is coming. It will begin to transition from burning the energy from sugar, to burning fat for fuel. If you’re looking to lose weight with fasting, this is the switch/transition that you’re trying to make happen.

The way that your body lets you know that this switch has happened is by an increase in ketones. Ketones are healing. The more ketones your body has, the more healing is taking place in the brain, and in the cells of your body.

17 hours of Fasting

By this time, you are well into the fasting “sweet spot”. Autophagy begins to kick in. Autophagy is when the cells of your body notices that your blood sugar is going down and there is no food coming in, so they (the cells) find food elsewhere. Where is elsewhere? Within the cell itself. This is called cellular detoxification. It can continue long and strong up until the 72 hour mark of a fasting (according to research). After the 72 hour mark, autophagy does continue, just at a slower, steady pace.

Here’s a summary of what’s going in the body thus far. Growth hormone is switched on. Autophagy is turned on. Plus, the body is learning to become “Fat-Adapted” and will start to make more and more ketones!

[“Fat adapation: a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. Fat adaptation is said to result in decreased cravings, increased energy levels, and improved sleep.”]

At 24 hours of Fasting

There’s so much magic that gets turned on at this point. At the 24 hour mark of fasting, 3 major organs begin to repair and go into an accelerated healing state:

The Gut (Small and Large Intestine): An MIT study states that your intestinal stem cells begin to regenerate after being in a fasted state. This helps with leaky gut, candida, SIBO, or any other digestive issues that you might have. If you keep fasting past 24 hours, those intestinal stem cells will continue to heal and repair.

The Brain: At 24 hours, your body starts to create more BDNF (Brain-Derived Neurotrophic Factor) for the brain. BDNF is a like protein fertilizer for the brain. It goes into the brain and REPAIRS degenerating neurons that cause memory loss, brain fog, the inability to focus, depression, anxiety, and trouble with learning.

The cool thing about BDNF is that when it goes up, serotonin levels go up, too! A surge in serotonin is great especially when fasting because it makes you happy!

Inflammation: Also known as CRP levels, inflammation begins to go decrease.

Blood Pressure: Starts to come down.

36- 48 hours of Fasting

At this point, your body has settled with not having any incoming glucose, so it will find sugar that it stored a long long time ago.

If you find it difficult to lose weight, 36 hour fasts may do the trick for you. When you hit this mark during a water fast, you force your body to go and find stored sugar and fat.

Here’s what else is happening during the second day of your fast: Ketones continue to go up. You might begin to feel a little dizzy BUT, as your ketones go up, so will GABA production. GABA produces a feeling of calm. It is normal to feel as though you want to lay down and go to bed throughout the day. If you have the freedom and ability to do so, by all means, lay down and go to sleep.

[“GABA is considered an inhibitory neurotransmitter because it blocks/ inhibits, certain brain signals and decreases activity in your nervous system. When GABA attaches to a protein in your brain known as a GABA receptor, it produces a calming effect.”]

Because you have so much BDNF (still) being released, brain repair is heightened during this time.

Overall, day 2 of a (water) fast can bring on some tough times. You may have waves of uncomfortable feelings throughout your fast.  Allow them to come and go. Feelings of tiredness, dizziness, even headaches, and/or pain in other areas of the body may occur.

They are likely side-effects of your body repairing itself. Repair does not always feel great; so, if you need to, take naps or go to bed early and allow the body to heal itself.

72-120 hours of Fasting

Stem cell production is really starting to kick in. If you’re really fat-adapted you may hit this point early (before the 72 hour mark). Others may need all the way up until the 72 hour mark for the stem cells to really kick in.

According to Walter Longo’s research, the primary stem cells that kick in on the 3rd day are from the immune system. Old, useless white blood cells will be recycled and regenerated 72 hours after the start of a water fast. So, if you’re looking to boost your immune system, a 72-120 hour water fast is the way to go. Keeping the body in a fasted state between 3-5 days is a sure-fire way to enter the land of MAXIMUM stem cell, BDFM, and ketone production.

In summary, the first 3 days of water fast is where all of the (beneficial) chemical reactions are initiated. Fasting beyond 3 days allows you to live in a longer healing state. Listen to your body during a water fast. Use your best judgement when deciding how long you’d like to carry on in this healing state.

Bonus

Because you are not getting that dopamine response from reaching for food while fasting, you, in turn, recalibrate your dopamine receptor sites.

Hang in There

If you’re on day 2 of your water fast, hang in there if you can help it! Go back and read this article from the beginning if you must. Miracles are happening inside of you right now. Be proud because are giving yourself an incredible gift.

Click here to learn about the Ultimate benefits of Fasting.

Click here to learn how you can Naturally Balance your Hormones w/ fasting.

*See Medical Disclaimer

The post What Happens to your Body During a Water Fast appeared first on That Green Lyfe.