🍸 5 Ways Alcohol Sabotages Your Fitness

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5 Ways Alcohol Sabotages Your Fitness Goals

While the health risks of excessive alcohol consumption, such as heart issues, increased cancer risk, and liver damage, are well-documented, its effects on fitness, particularly fat loss, deserve a spotlight.

Here’s why alcohol can derail your fat loss efforts:

1. Empty Calories: Alcohol is calorie-dense, with 7 calories per gram, making it nearly as caloric as fat. These are "empty" calories, offering no nutritional value, which can easily lead to weight gain.

2. Slows Metabolism: The body prioritizes metabolizing alcohol over other nutrients, slowing down the metabolism of fats and carbohydrates. This shift can hinder fat loss as the body focuses on clearing alcohol first.

3. Poor Food Choices: Alcohol impairs judgment and increases appetite, often leading to poor food choices.

4. Impacts Workout Performance: Alcohol affects sleep quality and hydration, leading to less effective workouts. This means you’re not burning as many calories or building as much muscle as you could be, both crucial for fat loss.

5. Reduces Fat Oxidation: Research indicates that alcohol consumption can directly inhibit the body's ability to burn fat, making it harder to lose those extra pounds.

Our Advice? Limit your alcohol intake to once a week (if you have to) and 1-2 drinks at a time. Go for light beer or clear drinks.

Every week, we highlight a real-life success story from one of our clients and provide insights into how you can apply them to your situation. Click below to read this week's feature. 👇

The Science of Testosterone - How Does it Exactly Work?

Testosterone, often recognized as the key male hormone, plays a pivotal role in men's health, influencing a range of bodily functions from physical to psychological. Here’s a brief overview:

Production and Regulation: Testosterone is produced in the testes, regulated by the hypothalamus and pituitary gland, which adjusts production based on the body's needs.

Key Functions: It’s essential for developing male reproductive tissues, promoting secondary sexual characteristics like muscle and bone mass growth, and fostering body hair development.

Health Impacts: Beyond reproductive health, testosterone regulates fat distribution and red blood cell production and maintains muscle strength and mass. Low levels can lead to fatigue, reduced libido, and decreased muscle mass, while high levels might increase the risk of heart disease.

Mood and Behavior: Testosterone influences mood, competitiveness, and risk-taking behaviors, playing a role in mental well-being.

Age-Related Changes: Men experience a natural decline in testosterone levels with age, which can impact physical and mental health.

Recognizing the Signs of Vitamin C Deficiency

Vitamin C plays a vital role in the growth, development, and repair of all body tissues. It's involved in many body functions, including the formation of collagen, absorption of iron, proper functioning of the immune system, wound healing, and maintenance of cartilage, bones, and teeth.

Despite its importance, vitamin C deficiency is still common in many individuals.

Here are the key signs you should be aware of to spot a deficiency:

1. Frequent Bruising: Vitamin C is essential for the synthesis of collagen, which helps in strengthening blood vessel walls. A deficiency can lead to frequent bruising due to weakened vessels.

2. Slow Wound Healing: If you notice that cuts and wounds take longer to heal, it could be a sign of low vitamin C levels.

3. Dry, Damaged Skin: Vitamin C plays a significant role in skin health due to its antioxidant properties. A deficiency can lead to dry, rough, and scaly skin.

4. Weak Immunity: Experiencing frequent colds or infections can indicate inadequate vitamin C, which is essential for a robust immune response.

5. Fatigue and Weakness: Early signs of vitamin C deficiency include fatigue and general weakness, often accompanied by irritability and poor mood.

6. Painful, Swollen Joints: Severe vitamin C deficiency can lead to scurvy, characterized by swollen, painful joints and bleeding gums due to weakened connective tissues.

Our Advice? Prioritize yearly check-ups and always keep an eye on all essential vitamin panels regularly.

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Publisher: Ryan Engel

Editor: Michael Pender

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