Roger Bowman, What Exactly is It That You Do?

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I get this question all the time and have for last several years. So much so and, with so much confusion, I felt I had to write about it to give a better explanation to those inquiring minds that want to know. It’s expected from those that don’t know me or just meeting me initially, and we all ask this question of most we meet for first time at some point. I also know the majority of those that have known me for a long time are still very confused and don’t want to sound “dumb” or inattentive if they were to ask me.

For those that do ask, I have found that is hard for people to fully grasp my explanation after telling them. Like a massage therapist saying that they a message therapist or the mailman saying he is a postal worker which is easy for everyone to understand, I often try to keep it simple and just say that I help people look and feel their best. This my short, summed up version and true, but it leaves many left with a lot of questions as to what that exactly entails.

Most think of me as a certified personal trainer because, well, I am one and was full time at being one for a long time in years past.  I only allow and allocate one evening a week to work with a very select few clients of my choosing and simply do it for the love of it and to help a few of those locally around me seeking out my help in gym. I refer most of my inquiries off to other trainers simply because I don’t have the time and I’m picky with who I spend it with.

Am I a nutrition and supplement coach? Well, yes I am that too and this is also very part time like the personal training. I have over 15 years of working and being heavily involved in the supplement industry. I would estimate this in addition to personal training take up about 10% of my time total on a weekly basis.

What It is That I Primarily “Do”?

I am primarily a national wellness consultant. I work with an anti-aging medical group by the name of Youth-Rx.com based out of the Chicago area of Illinois and this takes up 90+ percent of my time every week and it is my full time way I make a living. In short, you can say I am the middle man between Youth-Rx’s doctors and many of our clients nationwide and, local. I often work remotely via phone, email and text and I am the person who consults with the new inquiry or the established client to help them understand our processes for getting lab work and physicals done, filling out and submitting paper work properly and efficiently, helping them understanding what programs we offer and how they work and many other diet, health, hormone and wellness questions and concerns they may have. I am the person who will often spend 30-40 minutes with the client to help them understand their body, supplements they are taking and their doctor supervised hormone optimization programs prescribed to them. I essentially help simplify and make their experience with us and our doctors a pleasant and positive one all while being able to assist them to look and feel their best.

Who My Typical Client Is

In short, most of the people I work with are men 35-60 years of age struggling with hormone imbalances. This often will include concerns with abnormally low testosterone and high estrogen due to pre-mature aging of glands, environmental exposures and incorrect, harmful dietary practices we unknowingly engage in on a regular basis.  These are a few factors in today’s modern world that are acting as endocrine system disruptors leading to an array of health concerns and frustrations for men more than ever before in history. There is an alarming rate of concern that has come about in the last 30 years with regards to our hormones, health, waistlines and well-being.

Some signs and symptoms of having low testosterone includes:

  • Sexual dysfunction (unable to maintain erections)
  • Reduced sex drive (reduced sexual activity)
  • Decreased energy, drive and vigor
  • Depressed mood
  • Increase in body fat (strongly associated with high estrogen too)
  • Decrease in bone strength
  • Reduced muscle mass (therefore, lower metabolism)
  • Lower cognitive function (“fuzzy brain”)

We address imbalances and help optimize other areas that need attention to help our both our male and female clients look and feel their best also. Areas such as IGF-1, progesterone, thyroid and DHEA are given attention when and if needed. Many of these are addressed with creams, pills and injections to help create balance and harmony from within.

In addition to helping clients address foundational concerns with their endocrine (hormones) system and overall wellness, we also offer complimentary programs under the name of anti-aging. Programs and products such as Botox to help diminish wrinkles and tighten up the skin and face, vitamin and antioxidant injections (like B-12 or lipo lean) to enhance immunity and body wellness, weight loss programs and sexual enhancement aids are all options we provide when necessary and of interest to our clients.

Summary

So, now you can see why it may be hard for me versus a massage therapist or postal worker to give a description of what they do or, give a title that is easy to recognize and understand. It just isn’t that easy because I am so fortunate to be able to help so many people in so many different ways under the health and wellness “umbrella” if you will, to look and feel their absolute best. What we are able to do is unique in a sense that very little of it is seen in the medical industry.

Best in wellness,

Roger Bowman

Be Accountable for Your Fat Loss Efforts

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Living in the “microwave” society that craves instant gratification that we do today, it is more common than not to see people looking for a shortcut or an easy way to achieve their weight loss goals. It is in fact ingrained in us to take the path of least resistance with anything we do just like it is hardwired in us to seek out and consume salt, sugar and fat. Those old, cave man survival instincts are still programed in us.  This article is geared toward helping the person who doesn’t have much direction, is brand new to fitness, a bit overweight and trying to understand the basics to get started in an effective way and has the willingness to put in the work.

As we have evolved, we have developed smarter and more efficient means of doing things such as microwaves, cars, cell phones, computers and the internet. These are just a few things that have wonderfully enhanced our lives for the better. I love that I have over 35 CD’s formerly known as albums, on a tiny little disc that is inserted in my glovebox and I can simply touch a button on a big screen and choose what to instantly play in my car without having tapes or CD’s all over my backseat or on my sun visor. I love that I can sit on my couch, simply touch a few buttons and pull a movie title from hundreds and hundreds available to me on Netflix where as in days past we would have to drive up to movie store on the other side of town, get a VHS tape, drive back home and play it in a VCR and then, not forget to rewind it before taking it back the next day. We can even date and intelligently find a suitable mate online that statistics show has a much higher rate of long term happiness and success than other more traditional and frustrating routes of dating which, I’m a happy statistic here I must admit. Ahh, modern times, technology and path of least resistance works very well to make life better in so many ways…

When Easier Hurts Us

Other areas that have made our lives easier have not necessarily made them better though. One of these areas is the food we eat which just happens to be the most important thing we need to be mindful of. I would even go as far to say that this is more important than anything else in our lives.

Most of us have the common sense and knowledge among the plethora of information available to us that fruits and vegetables are some of the best foods for us while soda pop, candy and fast food are not or at the very least, questionable for our health. Being subscribers to the “I need it now” modern world, most of us want a pill, drink, program or someone such as a personal trainer or doctor to somehow give us the secret answer (least path of resistance) to achieving their weight loss goals with as little effort as possible. I know I can understand this; easier is better, right?

To a degree, the path of least resistance has hurt us. Of all the areas that it hurts the most is with our waist line and health. It seems that we have become so accustomed to doing less and expecting more that this mindset has unfortunately started to hold us back. Now, many of us are our own worst enemy when it comes to trying to accomplish our goals of losing unhealthy pounds of body fat and achieving a better report card on our health and wellness.

Blame Shifting and Not Taking Responsibility for Our Own Actions

It’s the American way to feel entitled and point fingers instead of looking in the mirror and taking a solid look at your foundation. We get a trainer. We buy some pills or supplements. We buy into an HRT program. We buy a gym membership. But we then carelessly don’t apply any effort into addressing and building a solid foundation that is the cornerstone of a successful fat loss transformation and we then want to blame something or, someone else when we don’t see results. It’s time to look in the mirror and be really honest with ourselves.

Every once in a full moon I get someone who fits this description. They are the nightmare client. The one that always has an excuse why they didn’t have time to dedicate 60-90 total minutes over the course of week to working on their fitness. They haven’t followed up with me or prepared any healthy meals. They eat cheap junk food several days out of the week, simply out of convenience for their lack of planning and following direction. They have not taken their prescribed hormones, supplements or vitamins according to their coach or doctor’s outline and suggestion based off their plan to achieve success and, help them look and feel their best.

America’s Goal of Fat Loss & What a Structured Program Looks Like

The topic of fat loss which is a goal millions of Americans have but seem lost with their efforts of being successful with, has 4 basic areas to address and consistently and correctly incorporate on a regular basis in order to start seeing results.

The answer simply put, looks something like this done consistently and correctly:

  1. Weight/resistance training 2-5x/week. These exercise sessions should be less than 45 minutes.
  2. Cardiovascular training (“doing cardio”). This should be done 3-5x/week. We will cover how long, when and more in this article coming up shortly.
  3. Healthy eating done appropriately and correctly 90% of the time.
  4. Hormonal balance. This means controlling insulin, growth hormone and more. We will also highlight this a bit in this article too.

In order to do this with ease, having a few helpful tools is very helpful and even considered essential for some of the fittest, healthiest and most well organized fitness buffs out there. You can get some ideas on how to properly prepare in another article I wrote here:

https://sizeslim.com/tools-to-succeed-in-health-and-fitness/

Notice Fat Loss, NOT Weight Loss is Mentioned?

There is a big difference between losing weight and losing fat. Although both can be used in the same breath with referencing to the desire to be more fit and healthy, fat loss should really be the emphasis with less on the scale, although this is a tool to gauge progress. Going to extreme measures to drop some fast pounds on the scale often backfires in a very negative way leaving one to gain weight back and in a tougher spot than they were before.

Two people of the same gender and age can be the same height and weight. One weight trains, is active and has a great diet and the other is sedentary and eats horribly.  But again, their weight is exactly the same. What I’m getting at here is that it’s more important what your body composition is. How much fat do you have? How much muscle do you have?

If you are on a diligent resistance training program, you most likely are shedding some body fat off while simultaneously adding muscle over time. This overall weight loss may not be fully reflected in pounds of fat lost on the scale but surely will reflect in the mirror! Losing the right kind of weight is the most important thing to strive for when wanting to look and feel our best. It is critically important to take note of this and learn how to properly go about achieving this.

So, explain a Structured Program to Look and Feel My Best

Strength Training

For most, this should take priority FIRST and it is how most should look to start their workout. Unless you are training for an endurance event or a marathon, weight training needs to come first and be prioritized. A common mistake made by many is doing 30 minutes of cardio first and then attempting a weight training workout of sorts after. 30-45 minutes is all that is needed with your weight training, 2-5 times per week. Yes, you heard that correctly. Many new to working out have a false belief that in order to see results from exercise, they must spend countless amounts of hours every week in the gym. The truth couldn’t be farther from that. One can spend as little as 2- 3 hours a week and if their approach is correct and done with a bit of intensity, it can be very effective in getting results to look and feel one’s best ever!

Most beginners should be looking at incorporating some circuit training or super-setting approach. Circuit training is where you can have 3-6 exercise stations that you rotate through (3-7 exercises) and repeat several times. Super-setting is putting two opposing muscle groups together and doing them back to back with minimal to no rest in between. For example, squats immediately followed by push-ups, then back to squats and repeat. This allows one muscle group to rest while the other is being worked all while getting your heart rate up and working your cardiovascular system at the same time. This approach also prevents overloading of weight on one’s tendons, ligaments and joints in the beginning assuming their body is not quite acclimated to heavy resistance yet. In a short period of time the body will adapt, become stronger and be ready for a more challenging phase of working out though. But for most beginners, this is an easy and effective way to get started with things.

Cardio

This is where you can “kill two birds with one stone” and get not only your strength training in, but also your cardio. So if you do just three or four of these 40-minute weight training workouts a week in this fashion and even throw in a short 10 to 15-minute bout of straight cardio at the end of it, you will be accomplishing both weight training and cardio together! If you’re advanced and capable of doing so, a H.I.I.T. (High Intensity Interval Training) or a Tabata approach to cardio is most effective, especially for fat loss.

  • An example of “HIIT” is doing a one-minute all out spring followed by a one-minute walk and repeat 8 times.
  • An example of Tabata is doing a 20 second sprint followed by a 10 second rest and repeat 8 times.

If you are not ready for this form of higher intensity cardio YET, that is ok and you can start with a brisk walk, jog or bike. However, you should not stay only walking or doing slow, rhythmic moving for too long if you want the most effective results to come. This is the goal to work up to if you are not ready yet.

Appropriate Nutrition 90% of The Time

Nutrition is critical when it comes to maximizing your efforts to look and feel your best. As the old saying goes, abs are not made in the kitchen but they can be lost there! This doesn’t mean we have to gnaw on broccoli and eat dry chicken everyday either. Healthy and nutritious foods can taste delicious if we learn how to put them together correctly and they fit our lifestyle and schedule. When it comes to eating correctly, think to eat greens and colorful sources of carbohydrates, lean sources of protein and healthy sources of fats all while LIMITING starchy carbs and boxed foods. I like to simply say “eat the rainbow”! Having a cheat meal or two each week isn’t going to ruin things either. It is all about what we are eating 90% of the time that primarily predicts success or failure with our diet.

Does Optimizing My Hormones Really Matter?

The short answer here is, hell yes!!! This can be a lengthy topic of discussion in and of itself but we are going to keep it as short and simple as possible here. There are a few hormones that encourage fat accumulation on the body including insulin, cortisol, estrogen, and also leptin and ghrelin if out of balance. There are also a few that help and encourage fat loss. In short, it is important to have a grip on controllable things that influence hormones and the way they influence our health, well-being and body composition.

Insulin

Controlling insulin by being mindful of sugar and excessive starchy/high glycemic carbohydrate intake is crucial here as this hormone is released by our pancreas in response to excessive amounts of glucose (the most-simple, broken down form of a carbohydrate) in our circulatory system. Insulin acts as a vehicle of sorts that will drive and store this excess glucose somewhere when there is too much of it. As you might guess, too often this gets stowed away as fat on the body.

Estrogen

Excessive levels of estrogen are attributed to many ailments and complaints today. Commonly referred to as estrogen dominance, this is associated with painful menstruations, cramps and endometriosis in women. High levels of estrogen are also associated with gynecomastia (“man boobs”) and low testosterone in men. Estrogen is often associated with excessive levels of body fat, certain processed foods we eat on a regular basis and even external lotions we apply on our skin loaded with parabens that act as “weak estrogens” in body, just to name a few. We can help keep estrogen in check and in optimal zones by getting plenty of DIM and endol-3-carbinol from cruciferous vegetables and sufficient amounts of zinc from either supplementation or by consuming seafood, beef, spinach or cashews. You can read a bit more on this topic in an article I wrote in particular to men, here:

http://blog.youth-rx.com/manboobs

Cortisol

Although sometimes easier said than done for many, reducing our levels of stress, if high, is important for not only any fat loss efforts but also for our health and well-being. Excessive levels of cortisol from too much stress is known to encourage weight gain. High levels of stress for prolonged periods of time is also associated with heart disease and many other big health concerns. Yoga, meditation or simply getting a pet may be the ticket to help us in this department here. Oh yeah, and exercise works very well too!

If you are over the age of 30 and suspect a hormone imbalance or simply feel that yours may not be optimized in all the areas, a highly qualified team at Youth-Rx can assist and discuss with you options on how to investigate and help you look and feel your best. Or, you can simply email me personally to set up a consultation here.

Summary:

So there we have it, this is what a snapshot of a successful program should be covering, addressing and incorporating. We may not have every fine detail here, but we can’t succeed without each of these being major areas being addressed. There are no shortcuts when it comes to being your best. However, achieving your best body and feeling as vibrant as you deserve to feel is probably easier than you think. It is simply a matter of learning a little, applying and incorporating your new found knowledge into your daily regimen to make your habits new, healthy ones!

Tomorrow is a new beginning and we all have choices to make every day. Make the right one for your body, your health, your family and most importantly for you!

Cheers,

Roger Bowman, CPT

4×4 Cancer Rules

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When we think of the “C” word, it brings feelings of helplessness, anger, frustration, confusion and hurt just to name a few. Of course the “C” word I’m referencing to isn’t canker sores, calluses or the common cold, I’m talking about cancer.

Cancer is a topic of discussion that really hits home for me, as I assume it does for many reading this. I have been to the funeral home 3 times alone in the last 3 months to pay my final respects to those that lost their battle to this dreadful killer. In addition, within the last 6 months I have learned that a client of mine came down with cancer, my dog and even my mother. I have lost too many family and friends to cancer over the last few years and it doesn’t seem to be going away or getting better anytime soon.

Working in the health, fitness and wellness industry while simultaneously studying and learning the human body from many different aspects for the last 20 years has given me insight above and beyond the average person. I sometimes take for granted what I know to be second nature to me and I also sometimes am saddened at the reality that as a nation here in the United States, we really are clueless on how to take care of our health and our bodies. In addition to this, we are blindly and unknowingly poisoning ourselves daily with what is deliberately put in front of our face and encouraged for us to buy and consume.

It’s Up to US to Take Care of Our Bodies!

I could easily rant about how crooked our government is, how the food industry gets away with murder and lobbies for their profits over our well-being and how the pharmaceutical industry has us popping pills daily like they are candy. I could go on and on about what most just simply don’t realize, but my goal here is different. My intentions here are, to give some basic but fundamental information on how to take a good strong step forward in controlling your own health, wellness and destiny of your body by giving you 4 things to avoid and 4 things that you must do in order to have a fighting chance of steering clear of cancer and disease. In other words, it is really up to us to take care of ourselves, I assure you that nobody else has your health and body at the top of their priority list, we get a backseat behind profits.

I will repeat that: Nobody is going to take care of your body for you and it is up to YOU to learn how. The food industry wants you eating Franken-foods loaded with carcinogenic additives and sugar while being void of real nutrition, the pharmaceutical industry wants you popping their drugs prescribed by the doctors they influence that also, largely remain uneducated about proper nutrition which fuels our body and immune system the way it was intended. Consuming chemicals and foreign substances that break the body down, only to then take more of them to “fix it” is not what our bodies are programed to handle over long periods of time. They eventually break down, hence getting cancer, cardiovascular, inflammatory diseases and more.

Let’s Beat the Hell Out of Cancer with a 4×4!

If cancer was more of a tangible and physical thing that we could literally beat to the death with a 4×4, I think we could agree that would be an easy solution to its madness and sadness it rains down on us. Although we can’t do quite this, we can however learn to fight it and I believe steer clear of it with the 4×4 rules to follow here in a moment.

The following suggestions I am going to give are absolutely necessary to support your immune system and your bodies defense systems to fight off infection and disease. In addition, it is important that we learn to avoid some of the most common foreign substances that we are putting onto and into our bodies that are contributing to so many of the health problems we are facing. Many of these we aren’t even aware of and we are fooled into thinking they are good for us but nothing could be further from the truth.

DISCLAIMER: I, Roger Bowman am not a doctor or registered dietician. Any contents of this article coming directly from me, Roger Bowman, and not being communicated from a licensed doctor should not be taken as medical advice. Any direct input from me, Roger Bowman is not intended to diagnose, treat, cure or prevent any health problem – nor is it intended to replace the advice of a physician. This is for entertainment purposes only. This is simply to give an alternate view outside of the eyes of the “typical” member of the medical community who doesn’t know or emphasize proper nutrition and the basics of wellness at its core.

 

4 Things You MUST Do to Optimize Your Wellness and Immune System

 

#1 “Must” to Incorporate to Optimize Health: Eat Plenty of Organic Foods from Plant Origins, On a Regular Basis

This can’t be stressed enough. Loaded with antioxidants, phytonutrients, fiber and so much more, organic vegetables pack a ton of punch from an overall health standpoint while contributing very little in the calorie department. These powerhouse foods also give your body what it needs to flourish its immune system to do its best job possible.

You can get creative with these if you’re not quite a fan of them yet. You can blend them in smoothies and you can also incorporate them to a degree in the form of spices such as turmeric, ginger, cayenne, garlic and more into your meals. You can make stews, chili or whatever fits your taste. Cruciferous veggies such as broccoli, cauliflower, onions and mushrooms are best.

Fruits also provide many of these health benefits too! Although nature’s “candies” are loaded with these desired benefits, they can also can have a fairly large amount of sugar so don’t go too overboard. Stress vegetables first with fruits following behind them. Eat the rainbow, on a regular basis!!!

#2 “Must” to Incorporate to Optimize Health: Exercise at Least 30 Minutes On a Regular Basis

We all know we should do it but most of us are guilty of having it at the bottom of our priority list under a bunch of stuff that isn’t nearly as important as our health. Exercise is critical for keeping our weight in check, maintaining muscle and having a positive influence on our endocrine system and more.

Improves: The condition of your heart, lungs, blood vessels, skeletal muscles, blood lipid profile, body composition, self-esteem, immune system, mental clarity, stress, productivity, sleeping patterns, libido and all causes of mortality and morbidity.

Reduces: The risk for many lifestyle-associated diseases such as heart disease, high blood pressure, obesity, diabetes, depression, cancer and osteoporosis.

 

 

#3 “Must” to Incorporate to Optimize Health: Eat Nuts and Seeds (well, most anyway)

Packed with antioxidants, minerals, vitamins and healthy fats, nuts and seeds are a must to include in our diet on a regular basis to help our bodies stay healthy and vibrant to fight off disease and keep them all at bay. There are studies referenced to showing that within hours the blood of those fed walnuts is able to suppress the growth of breast cancer cells in a petri dish. There are more studies being performed showing tumors being reduced in lab mice which is encouraging as well.

Walnuts, almonds, pecans, brazil nuts, chia seeds, hemp seeds are a few examples to give attention to. Cashews (my favorite) have been shown to be questionable here though, so there are a few to be cautious with. Although not typically considered or thought about, even apricot (aka Apricot kernels) and apple seeds deserve a special mention due their high B-17 content that has been shown to be powerful cancer fighter. These and other bitter fruit seeds contain Amygdalin aka, Vitamin B17 which have impressive and powerful anti-cancer properties.  There are many cases of people who claim to have cured their cancer with Apricot kernels alone.  The pharmaceutical Laetrile, which is a concentrated form of Amygdalin, has been used in cancer clinics outside the US for over 50 years. Not saying it is suitable for everyone, but it is definitely something worth learning about!

#4 Thing to Do to Optimize Health: Provide Your Body with a Supplement Insurance Plan

In today’s stress filled and over populated world that is overfed but VERY undernourished, it is a wise move to invest in a nutritional insurance plan for our bodies. The cost is small but the benefits may be worth a ton. We often spend $3 to $6 a day insuring our automobiles so why wouldn’t we spend .30 cents on our body and health?? Nothing could, or should be more important than that. Here are some solid, “can’t go wrong with” basics that the vast majority should consider implementing into their daily regimen:

  1. Good quality food based multi-vitamin. New Chapter and Life Extension brands come to mind first here. This will provide an array of essential vitamins, minerals and antioxidants to ensure the body can function optimally each day and give the immune system the tools it needs to shine at its best for us.
  2. Vitamin D3. This sunshine vitamin is labeled as “Cholecalciferol” which is the superior supplemental form to get that mimics what we make in our bodies. Important for supporting mood, immune system, endocrine health and more, this is critical for many to take in today’s modern world. There is a deficiency epidemic going on currently while most of us are indoors with limited exposure to the sun outside, especially in the winter months.
  3. Vitamin C. Not only is this essential for a healthy immune system and neutralizing free radicals, but it helps the body’s adrenal glands and also helps us deal with physical stresses on the body such as ingestion of heavy metals, cigarette smoking and immune impairment. With a diet that may not provide quite enough to match our bodies ever so more demanding needs, it is a great investment to make here at a very reasonable cost.
  4. Turmeric. Curcumin is a potent antioxidant extract from the spice turmeric that has a wide range of health benefits with specific anti-viral, anti-inflammatory, anti-cancer and cholesterol-lowering effects. Cancer researchers are developing agents that induce apoptosis (programmed cell death) as potent anti-cancer drugs. What this has in common in conjunction with many nutrients such as selenium, vitamin A, green tea and vitamin D3in used in many well rounded cancer treatment protocols, is that the curcumin induces cancer cell apoptosis.

This is an area I could talk quite a bit about and offer more very helpful and beneficial supplements but these are some solid foundational ones most can’t go wrong with!

4 Things We MUST Avoid to Steer Clear of Cancer and Disease

Thinking about and avoiding carcinogenic foods is not something we tend to think about on a daily basis when eating, nor do we consider learning what they are in order to be armed with knowledge when eating out or grocery shopping for our food to be consumed for the week. We also don’t tend to think about even external toxins that we may be exposing our bodies to on a regular basis that may be harmful to us along with, contributing to health issues we face.

Deli meats, popcorn, diet soda, farmed fish, GMOs, concentrated juices and potato chips… Do some of these make their way into your diet plan week to week? If not you, others in your household that you care about? Have you ever thought about the chemicals and aluminums that may be in your deodorant that you apply and leave on your skin all day, every day? Or lotions loaded with parabens that are endocrine disruptors or mercury fillings that may be in your mouth? Although we can’t avoid everything, we can surely minimize our exposure and for some, drastically cut down our exposure to these toxic and foreign substances so many of us unknowingly introduce into our bodies on a regular basis.

#1 Thing We Must Avoid: Sugar

High fructose corn syrup, dextrose, sugar and the list goes on when we look at food and beverage items such as soda, juices, cereals and so many other man-made franken-foods that fill up the majority of shelves at the grocery stores. If it says “sugar free” it most likely is loaded with AP, sucralose, aspartame and more to sweeten it with carcinogenic fillers that are no better. Excessive sugar consumption is by far the biggest contributor to the majority of health diseases and complications we face as a nation today. I have talked about this countless amounts of times in other blogs, videos and with every client I have worked with and the importance of not abusing it.

Sugar, or excessive amounts of carbohydrates that all eventually break down into sugar, feeds cancer cells. It contributes largely to type 2 diabetes, obesity and more. We don’t need insane amounts of these on a daily basis. The area in this carb department that needs our attention is in “the rainbow”, which again is vegetables (emphasize 1st) and fruits. Minimize the boxed and bottled items. If it doesn’t grow on a tree or out of the ground, swim in water or live off the land it probably isn’t the best choice for us.

#2 Thing We Must Avoid: Processed Meats

Have you ever seen what goes into hot dogs? Like myself, have you been fooled into thinking that deli meats (in general) are good for you and for convenience reasons, you buy and consume them on a regular basis? A ballpark hot dog or a few slices of bacon once in a while won’t kill you, but don’t make them a staple of your diet. Some cured meats tend to be high in nitrites and nitrates, preservatives that can, in large amounts, potentially increase your risk of stomach and other cancers.

#3 Thing We Must Avoid: Hydrogenated Oils

Vegetable oils are chemically extracted from their source, chemically treated, and more chemicals are added to change the smell and taste. They’re packed with unhealthy omega-6 fats (the ones Americans already consume way too much of) and have been proven to alter the structure of our cell membranes. These also contribute to inflammatory disease and concerns.

When eating out, look or ask for baked chicken. Ask for greens and salads that are not drowned in these processed oils while asking for dressing on the side. Learn to look for more preferred oils to use in your home such as coconut oil (great choice), olive oil or even just plain real butter. You may want to think twice about industrial seed and vegetable oils that are highly processed such as: soybean, corn, cottonseed and similar oils.

#4 Thing We Must Avoid: Smoking

I understand habits are hard to break but the “pain” of giving up cigarettes is much less than the pain of fighting cancer, lung disease and many more of the associated repercussions of inhaling hundreds of chemicals on a daily basis for years of your life. Lung cancer is not the only type of cancer that cigarettes play a role in causing.  Cancers of the nasal cavity, throat, mouth, esophagus, stomach, pancreas, kidney, bladder, cervix, and some forms of leukemia have been linked to tobacco addiction.

If you’re like most smokers, you probably huddle in a designated smoking area, no matter the weather, feeding a habit that controls you far more than you have ever controlled the habit. The cost of smoking is a very high price tag, both in your pocket book and your health. Decide and dedicate yourself to stop. You will not only smell better but you will also not offend the health of your children and others’ around you either. If you’re a smoker and really want to improve your health and do your best to avoid cancer and disease, you must decide to decide to “kick some butts” to the curb.

We Are a Reflection of What We Eat and Expose Ourselves To

As the old saying goes, we really are a reflection of what we eat and expose ourselves to on a consistent basis. Assuming you want to be the most vibrant and healthy version of yourself, these 4 things just mentioned Must be avoided or at the very least, drastically cut back on. In addition, the 4 “Must Haves” need to be included as well!

Remember: Good nutrition and avoiding these toxic contributors to our health makes a lot of sense but it doesn’t make a lot of dollars. You will not see commercials telling you to eat real, organic vegetables, legumes, fruits, nuts and more. Think about that for a second…. You will however, see tons of commercials for pharmaceutical drugs and fake, franken-foods shoved in front your face every time you turn on the TV, radio or walk into the store. These make money. Our reasons and rates of death haven’t changed lately, despite all the money being thrown at “finding the cure” and much more of the mainstream headlines we see. Think about that for a second… Now, it is up to us to educate ourselves so we can be our healthiest and steer clear of disease. Solutions and better ways are out there but it is up to us to find them. I assure you, they exist.

Let’s decide to be our healthiest,

Roger Bowman, CPT

10 Ways to Elevate Your Testosterone Levels Naturally!

TestosteroneBoost-Naturally

Now more than ever before, we have millions of men suffering from low testosterone, aka “Low T”, and unfortunately suffering from the undesirable symptoms that accompany the condition. We have seen a large spike with the number of cases of men with Low T in the last couple of decades which is largely due to the endocrine disrupters men are exposing themselves to on a regular basis along with the ones we are consuming.

I want to give ten essential steps to support and increase your testosterone levels naturally here. These are rather simple things us men can do, but most of us are not even aware of how important they are to our health, endocrine system and testosterone. I am here to simplify these ten things we can start doing today to improve our well-being and manly hood!

Step #1: Stop Consuming So Many Crappy Carbohydrates!

The first thing we need to do is change our diets! Everywhere around us we have boxed foods loaded with carbs and sugar in addition to beverages with high fructose corn syrup. Unlike the days of the past when we ate real food including vegetables, grains, real meats and berries, etc. loaded with nutritional value, today we eat too many “Franken-Foods” that are heavy in calories and void of nutrients and they are contributing to the downfall of men’s endocrine systems.

While the vital ingredients fat and cholesterol, which are needed to make testosterone are frowned upon, sugar and man-made factory foods are promoted to us like they are gold and good for us. We need to un-train our thinking when it comes to how to eat and what we have been taught by government, the food industry and media through the years. Just take a look at our rates of obesity, disease and mortality rates that stem from what we eat. Think about that for a second and then let’s move on…

Step #2: Minimize Your Exposure to External Endocrine Disruptors

Parabens in lotions, BPA’s in cans and plastic bottles, Mercury in foods or fillings in your mouth and perfluorooctanoic acid (PFOA) used in non-stick cookware and on bags of microwave popcorn are just a small handful of common endocrine disrupters we expose ourselves to on a regular basis. But, with a little education we can minimize our exposure to these endocrine disrupters.

When possible, and it is, minimize your exposure to these toxins best you can. Getting natural deodorant and avoiding aluminum based deodorants, using coconut oil on your skin instead of paraben loaded lotions along with buying organic produce instead of produce that is sprayed down with pesticides are great starting points. I must also mention that quitting the cigarette smoking will also help tremendously not only with your overall health and lungs, but also your endocrine system. These are all choices we have every day. We can choose the good or, we can choose the bad.

Step #3: Pick Up the Weights and Workout

One easy and natural way to get a significant increase in testosterone is by lifting heavy weights. As little as two intense, heavy workouts with weights a week has been shown to have a big, positive impact on our testosterone levels. We aren’t just talking about doing some arm curls here, we are talking about big compound movements such as squats, deadlifts, bench press, pull-ups and overhead presses.

If you like to run, skip the slower rhythmic jogging and go for all out sprints exerting as much force and energy as you can. Short, intense and powerful to yield more growth hormone release.

Step #4: Eat Fat and Cruciferous Vegetables

Loaded with antioxidants, phytonutrients, fiber and compounds that SUPPORT a healthy endocrine system while at the same time being very low in calories, cruciferous vegetables are a must to emphasize in our daily food intake. Keeping estrogen levels in optimal zones while not allowing them to get out of control is key to allowing our bodies to thrive in the testosterone department. Many cruciferous vegetables such as broccoli, cauliflower, mushrooms and others help do this very well!

Eat fat! We have been taught that fat consumption makes us fat and contributes to high cholesterol which causes heart disease. Since the low fat, fat free phases we have went through with the food guide pyramid’s suggestions, we have continued to get more obese with cancer and heart disease still being at the top of mortality lists. With regards to testosterone, our body needs cholesterol to make it! Consuming tons of carbs and sugar along with taking cholesterol lowering medications and exposing ourselves to external toxins that disrupt our endocrine systems, it is no wonder why millions of men are suffering from low testosterone and feeling like crap.

Emphasizing plenty of healthy fat intake such as coconut and MCT’s, almonds, cashews and macadamia nuts are great to support the body’s endocrine system and our testosterone production. Avoid soybean oil and trans-fats (hydrogenated” or “partially hydrogenated” in vegetable oils), these are testosterone killers.

Step #5: Have More Sex!

Just simply anticipating getting your romp on in the bed with your partner is enough to create a significant rise in testosterone production aside from getting in on officially! This has been shown with animals in the wild time and time again and also holds true in male humans. Having sex on a regular basis will have you producing more testosterone which in turn, has you wanting more sex due to correlation of higher testosterone, sexual drive and masculinity.

Step #6: Lose the Excess Body Fat

Contrary to what you may be thinking when reading this headliner, this is actually quite simple when you incorporate and follow these steps given here. When we have excessive amounts of body fat, it is a storehouse for aromatase enzymes responsible for “stealing” our testosterone away from us by converting it into more estrogen. The less testosterone and more estrogen we have, the more we tend to keep piling on the fat. It is a tough cycle to break once it is out of control. But, we can stop contributing to this cycle by implementing the steps given here.

Step #7: Don’t Bing Drink Alcohol

Nothing wrong with having a drink here and there, we are talking about getting hammered on a regular basis here. If you are a regular Saturday night warrior boozing it up heavily then you can expect it to have a negative impact on your testosterone levels.

Step #8: Get Enough Sleep

When Mr. Sandman comes calling, you may not want to ignore him but rather be organized enough to allow your schedule to have a sufficient amount of sleep in it. With deep REM sleep, this is where our bodies rejuvenate and recover while promoting and releasing hormones such as testosterone and growth hormone. Getting an adequate amount of sleep will not only help keep your testosterone levels up, but will also contribute to keeping you alert, sharp and productive during your day. Don’t skimp on the ZZZ’s!

Step #9: De-Stress!

I think in today’s fast paced and technology based world, we are expected to do more than ever within our short days than ever before. This can have us easily taking on more than we should and leaving us with more stress than ever. When this happens, our adrenal glands release cortisol which in turn contributes to our testosterone levels going south. Exercise and adequate amounts of sleep help in this department. It is also critical that if you do have a hectic schedule that carries a lot of demands, you need to be organized with a good structure to allow your testosterone, health and wellness to be prioritized versus being sabotaged by stress.

Step #10: Take Essential Nutrients Your Body Needs for Hormonal Balance and Testosterone

This is NOT where I’m going to promote some hyped up testosterone booster and sell you. What I am going to suggest is some basic nutrients that are very deficient in our diets but yet needed for our endocrine systems to function at their best. Although there are a lot of herbal extracts and some amino acids that have been shown to support testosterone in different ways, these are a few of the foundational things to start with.

  1. Vitamin D3: Take a minimum of 2,000 i.u. per day. This is a minimum! For those in colder, northern places in the winter, this number can easily be tripled. There is literally an epidemic with deficiencies in more people than ever. This vitamin is critical for healthy testosterone levels.
  2. Vitamin C: This is well known for supporting our immune system, but it is also critical for supporting our adrenal glands and therefor helping to keep cortisol levels and stress in check. Shoot for 2 grams per day in split doses since it is water soluble.
  3. Zinc: Being zinc deficiency can wreak havoc on your testosterone balance in the body. It assists with controlling estrogen and more.
  4. Magnesium: This mineral is another nutrient that is very deficient in our modern diets. This helps to relax muscles and nerves, lending to help calm us and alleviate stress. Look to get a “ZMA” supplement to take at night before bedtime. This is zinc and magnesium together in an aspartate form.

There are many more nutrients that have a positive impact as well and are necessary for healthy testosterone levels, but these are the more relevant ones to prioritize and ensure you are getting in your diet each day.

Polish Up The Way You Treat Your Body and Be YOUR Best!

So there you have it. These are the foundational areas to emphasize if you want to maximize your endocrine system and testosterone fellas. Before you go looking at getting some underground “gear” that most likely will have negative consequences and potentially damage your endocrine system permanently, or looking at an HRT program to fix your Low T symptoms, address the foundational things here first. This especially goes true if you are under the age of 30. For those of us older guys who can’t avoid the aging of our glands and father time itself, it is however sometimes necessary and smart to consider at one point a doctor supervised Hormone Replacement Therapy program to preserve what we have. But even then, it is still just as important to implement these mentioned areas of importance to have a strong foundation for our body. We are given one to live in so let’s make the best we can and live life to the fullest while we can.

Best in Vitality,

Roger Bowman, CPT

7 ESSENTIAL Things You Must Learn and Do to Lose Weight and Get Healthier!

7 Essentials to Weight Loss and Health

Many people have great intentions of shedding some unwanted and unhealthy extra body fat in order to look and feel their best, but many are ill informed. And, with the plethora of information it is hard for many to figure out where to start. Here are my top 7 essential things that you must do in order to lose weight and get healthier:

#1: Learn and Understand What Your Foods are A Primary Source Of

For example, when you see a bottle of juice, I want you to think “carbs and sugar”. When you see a bag of nuts like cashews or an avocado, I want you to think “fats”. If you see eggs or chicken, I want you to think “protein”.

#2: Have a Basic Understanding of Your Macronutrients

Carbohydrates, fats and proteins. In simple terms, Carbohydrates are the body’s primary source of energy. Fat is a backup source of energy to fuel your workout when carbohydrates are not available. Fat is an essential part of your diet. It provides energy, absorbs certain nutrients and maintains your core body temperature. Protein is essential for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue. Amino acids are the building blocks of protein.

^^^ Read that again and let it sink in…

#3: AVOID SUGAR!!!

And, limit “usable” carbs. These are carb sources such as potatoes, rice, bread, pasta, fruits, crackers, etc.. This is “usable” energy and preferred by the body. Keep these type of starchy carbs around workout time – before and after. Avoid before bed (with exceptions for certain populations and schedules).

Most American’s consume too much energy while at the same time not exerting enough of it (lack of exercise). Carbs are primary source of energy and as long as you’re consuming too much of it, you will never allow the body to fully tap into those reserve fuel sources (aka fat). Too much carbohydrate intake is also associated with excess insulin spikes, which is a storing hormone.

#4: Eat The Rainbow

In conjunction with #3 above, start focusing a bit more on “roughage” type of carbs. These are things such as: broccoli, cauliflower, spinach, kale, green beans, peppers, onions, garlic, etc. These type of carbs are loaded in fiber, phytonutrients, antioxidants and are alkaline foods that will support proper PH in body as well as keeping you regular on the porcelain thrown.

Most Americans are well fed but very undernourished. Consuming less boxed foods loaded with simple carbs and more “rainbow” colored vegetables will get us moving in a better direction.

#5: Consume an Adequate Amount of Protein

Focus your food choices more towards good fats (coming up in a moment) and lean protein. Lean sources of protein should be consumed every 3-4 hours in controlled portions. This includes: Lean ground turkey, chicken, eggs, LEAN cuts of red meat only in moderation, Fish (many different types to choose from here), protein powders in moderation (keep to only post workout preferably).

#6: Eat More Fat

Incorporate Plenty of “good fats” into your snacks and meals each day. This would include sources such as: cashews, almonds, avocados, coconut oils, seeds (like chia and flax seeds), fish oils,  grape and olive oils to name a few. Consuming much less in the sugar and carb department and more in this department can help many with their weight loss efforts and their health.

#7: Start and Complete An Honest 2-4 Day Food Log

Write as you bite it!! When do you wake up? When do you eat breakfast? When do you workout and when do you go to sleep? How do your eating habits tally up at the end of your day? What is your ratio of carbs to fats and proteins?  You know where you want to be: Looking good and feeling even better, right? Doing a food journal is essential to give you a clear picture of where you are at so you can take appropriate action and hold yourself accountable to reach your goals.

What is suitable can vary from person to person based off several factors including age, gender, body type and more but we are speaking in general terms with these suggestions here that the vast majority of Americans can’t go wrong with!

Let’s get and stay healthy and be our best in 2016. We have one life to live so let’s make the best of it!

To you and your health,

Roger Bowman, CPT

10 Tips to Lose 10 Pounds:

Solid nutrition, like good training, is simple – learn the basics and practice them consistently. A little knowledge and some discipline is the secret. Apply yourself diligently – don’t look back and don’t look for shortcuts, there simply are not any.

Health and fitness has climbed to the top of America’s popularity list and has become big business. As you’ve surely noticed, there is a gym on every corner and a slew of diet and bodybuilding formulas to pack on muscle and burn off fat. The competition is fierce, the promises are bizarre and most people are all confused, suspicious, and numb to it all. We are bombarded with a billion ways to diet, eat, and approach a life of looking and feeling our best. Let’s clear the air and put a few basic rules that you just can’t go wrong with, on the table to follow in order to start shedding some of those lb’s.

10 Tips to Lose 10 Pounds:

  1. Stop consuming sugar (like soda)
  2. Engage in weight/resistance training
  3. Eat more vegetables, often
  4. Do cardio
  5. Cook and plan your meals and eat out less
  6. Keep a food journal
  7. Eat breakfast
  8. Drink 6-8 cups of water daily
  9. Consume protein/healthy fat based foods instead of carbohydrates outside of post workout sessions
  10. Find an experienced and highly qualified personal trainer or good workout partner

Practicing these basic rules in conjunction with a regular schedule of exercise and proper hormonal balance (which will come with better lifestyle habits) will put you on the road to feeling and looking your absolute best!

 

New Study Shows The Benefits Of Working With A Personal Trainer

I have worked in the health and fitness industry since 2001 and during that time it has become obvious to me the benefits that come from using a personal trainer, especially when it is combined with a proper nutrition plan. Clients lose fat, look better, feel healthier and have increased energy.

While I see these benefits on a daily basis when working with clients, a recent study conducted by supplementcritique.com to gauge consumer perceptions of personal fitness trainers reinforces that. The study found that an overwhelming number of people are satisfied with their experience when they worked with a personal trainer. The survey, conducted in the United States, targeted consumers that currently workout at least three times a week.

Key Takeaways:

 

  •  83% of people that have used a personal trainer were satisfied with the results.

  •   Experience is the most important factor people consider when choosing a personal trainer, with 35% of respondents stating this was their most important consideration

Satisfied Customers

Of those surveyed, 56% of respondents who exercised three times or more per week stated that they had used the services of a personal trainer in the past. Of those that had used the services of a personal trainer as part of their workout regime, a whopping 83% were satisfied with the results, underlining the value that personal trainers bring to those looking to achieve their fitness goals.

 

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Of those respondents that had not used a personal trainer in the past, there was a clear understanding of the benefit of using a personal trainer as evidenced by the fact that 68% of respondents believed that working with a personal trainer would help them reach their fitness goals.

Experience Matters

Consumers were asked what the most important factors they would consider when hiring a personal trainer. 35% of respondents said that the experience of the personal trainer was the most important factor followed by 27% of people saying that personality and likeability were most important. 26% of respondents cited cost as being the most important factor they would consider when choosing a trainer to work with.

 

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Education

The study asked respondents what they thought was the education level of the average personal trainer. 61% of those surveyed believed that the average personal trainer has less than a college degree. 15% believed that the average education level was high school, while 46% believed that the average personal trainer had some college. 38% believed that the average personal trainer had obtained a college degree.

 

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What is striking about this study is the satisfaction level that people have when they work with a personal trainer. Working with a personal trainer that you can connect with is far more likely to lead to you having success while also increasing your enjoyment level.

The study was conducted in April of 2015 in order to understand how personal trainers are perceived in the marketplace by consumers who make fitness a part of their daily lives. You can view the entire survey by clicking on the graphic below:

 http://screencast.com/t/6bo2xj0Bv9Sx

Keep striving for your best health and wellness in 2015!

Best regards,

Roger Bowman, CPT

No Bake Peanut Butter Protein Cookies!

No Bake Peanut Butter Cookies

Want a quick and easy recipe that is out of this world delicious, healthy and easy to make in under 10 minutes? If you are a lover of peanut butter and equally love to feed your muscles and appetite with a little protein this is for you!

 

“The goods” that are needed:

  1. 1 jar of natural peanut butter
  2. Honey
  3. Cinnamon
  4. Oats
  5. Chocolate whey protein

 

*Optional:

  1. 6.       Sugar free chocolate chips
  2. 7.       Coconut shavings

Directions:

With a large bowl, take entire jar of peanut butter and mix in ½ cup of honey. Heat for 30-40 seconds in microwave. Take out and add in ¾ cup of oats, ¼ cup of cinnamon, 3 scoops of chocolate whey protein (about 70-75 grams of protein) and optional ingredients as you like should you so choose.

Mix up well and make sure it is all blended nicely. Lay out aluminum foil on a cookie sheet and then evenly spread and smooth out the mix with a spatula on it. You may have to “shape it” a bit into a nice square. Place in refrigerator for 10 minutes. Take out and with a pizza cutter, slice up into squares to serve!

There you have it, give this one a shot and you will love them!

Best in health,

Roger Bowman, CPT

 

A War Against Testosterone

signs-of-low-testosterone-in-men

Testosterone is a male hormone (androgen) made by the body. Most of the testosterone in a man’s body is produced in his testicles.

Testosterone helps:

  • Maintain reproductive tissues
  • Stimulate sperm production
  • Stimulate and maintain sexual function
  • Increase muscle mass and strength
  • Maintain bone strength
  • Sense of well being and a man’s confidence
  • A man’s “get up and go” energy levels

Just like your cholesterol or blood pressure, there is a numerical range of testosterone levels that are considered normal. This range is a very broad one! 348-1197 is the range used by a very large and well known laboratory. A 21-year old man may often have “normal” levels of 900-1100 while a 65 year old man may have “normal” levels of 450. The brain and the testicles work together to keep testosterone within this range. When levels of testosterone are below normal, the brain signals the testicles to make more. When testosterone levels reach a normal level, the brain signals the testicles to make less. This is similar to how a thermostat on the wall communicates with the furnace in your house to maintain the temperature of your home.

Starting in his early twenties, a man will lose 1-2% of his testosterone production each and every passing year. We simply cannot deny the aging process, it sucks but it’s a fact of life. So when a man reaches his thirties going into his forties, he most likely has slowed down due to a large loss of testosterone and gland functions due to several different factors including the basic aging process we all face.

Some signs and symptoms of having low testosterone includes:

  •  Sexual dysfunction (unable to maintain erections)
  • Reduced sex drive (reduced sexual activity)
  • Decreased energy
  • Loss of body hair, reduced shaving
  • Depressed mood
  • Increase in body fat
  • Decrease in bone strength
  • Reduced muscle mass

Testosterone is a Dirty Word in the Media

The hormone testosterone and others like insulin, estrogen, progesterone and many more play a lot of important roles within the body to maintain our health and well-being. Unfortunately the word “testosterone” is almost a dirty word to some as they have been led by the media and government to associate it with bad things and it mostly has been talked about in the same breath with anabolic steroids and the abuse of them. There is a big difference between something that is naturally occurring and made in our body (testosterone) versus something that is not (anabolic steroids). There is also a big difference between abusing something or using/consuming it responsibly. For example, we have millions of Americans abusing sugar on a daily basis which is leading to obesity, type 2 diabetes (which then requires the hormone insulin to be injected daily), inflammatory diseases, cardiovascular/heart disease and much more. This IS abusing something that is killing Americans daily – LITERALLY!!! Does this mean that sugar and carbs are bad or going to kill you? No, but it is something we should be more responsible and educated with and not abuse.

The funny thing is, we see commercials for sugar loaded products all the time on tv. We see commercials for drugs, booze and so many other things that are not healthy for us. But say the word testosterone to the lady who is on birth control pills (which is SYNTHETIC hormones progesterone and estrogen), smokes a pack a day and drinks on the weekend and you may hear her scold you on how “that stuff” can be really bad for you and turn men into raging abusive jerks (like the after school specials we use to see back in the 80’s).

How Low T is All Too Often Addressed

When looking at our overall wellness as a nation, I personally find it sad how irresponsible we are and also how many of us are being led to be unhealthy and scared away from things that can help us feel strong, vibrant and healthy leading to being a more productive citizen, spouse, parent and person – I mean, who needs that right?

If someone discovers via blood work that they have high cholesterol, they can take drugs and approaches to correct that to diminish their chances of having a something bad happen. If someone is diagnosed with being diabetic, there is insulin (a hormone) and lifestyle changes that can be incorporated to live longer and prevent the damaging effects of having high glucose levels. If someone can’t walk around and needs a hip replacement, they can go and have that procedure done and get a new hip. But what if a man has all the symptoms of low testosterone mentioned a moment ago? Why is frowned upon for men to go on TRT? Instead what typically happens is that he goes to his doctor and mentions how he just doesn’t have his “get up and go” mojo anymore, feels a bit depressed and lacks motivation and sex drive and is starting to have a little erectile dysfunction. Typically in my experience talking with hundreds of men over the last few years, their primary care or family doctor will prescribe them some Zoloft for their depressed mood and some Viagra for their lagging love muscle down below. The problem with many men here is that they don’t have a deficiency of these chemicals. The last time I checked, our body does not make these nor require them in foods, etc. Testosterone is a naturally occurring hormone produced in the body that plays many important roles as previously mentioned. Addressing the root of the problem and complaint is often ignored. This is where many frustrated men come to seek us out at Youth-Rx.com to help them, listen to them and address and correct the imbalance in their body the correct way.

For those men who do have their family doctor (who does not specialize in endocrinology) prescribe them testosterone, it is sometimes is not done in the most appropriate way. When introducing external testosterone via creams or injections, some of it will aromatize (or convert) into estrogen. Sometimes this needs to be controlled with men who are sensitive to this. Your body’s natural production (although already diminished) will shut down too if nothing is incorporated to prevent your testicles from going to sleep. Often, the patients hemoglobin, hematocrite and RBC’s are not even monitored. I also often hear of how the client/patient is only allowed one shot a month. This is horrible as it creates a peak and then a long ugly valley of super low testosterone levels in the body while shutting the body’s little bit of natural production down. This often leaves the man feeling even worse. Basically, there are responsible ways and not so responsible ways to utilize testosterone replacement therapy (TRT).

I guess my point here is to keep an open mind, learn, and think for yourself when it comes to your health and wellness. There is more information, research, knowledge and resources more than ever before to help you look and feel your best if you want to do so!

Best in health,

Roger Bowman, CPT

Green Up Your Diet!

VegetablesFruits

Those colorful fruits and vegetables provide us with so many vitamins, minerals and nutrients our body needs to maintain great health. Unfortunately, many of us do not consume nearly enough of them on a regular basis. In our modern fast paced and microwave world, we often eat on the run which means a lot of manufactured, man made foods that are often overloaded with calories but void of the nutrition that our bodies crave for maintaining good health and energy with a zest for life.

Follow these top tips to green it up!

1.)    Try to include veggies with every meal if possible. Some of the best ones to mention are mushrooms, dark green leafy ones like spinach and kale, cruciferous veggies like broccoli, tomatoes and peppers. Vegetables unlike many fruits are not as heavy in the sugar department and are very low in calories, but pack a hell of a punch from a nutrition value.

2.)    Drink those greens! If you must and you want to make it easier to consume (for some) go 60% fruits and 40% greens like some just mentioned. As for fruits, berries such as blueberries, raspberries, blackberries and strawberries are some of the best choices.

3.)    Have a list when going grocery shopping. Research and have some ideas regarding meal plans and green smoothies and have a checklist of what to get and how much. In these summer months you can get fresh produce at great prices at local vegetable stands. I am fortunate to live right by Blocks Stand and Greenhouse in Romulus, MI and get some great produce on the cheap.

4.)    Keep fruits and vegetables within reach and conveniently easy to grab at. Most people will keep packaged foods with little to no nutritional value within reach, let’s just swipe those things out for better options. If bad snacks are not an option anymore but these colorful foods are, then it will be easier for us to move in the right direction.

5.)    Make it a wrap! You can create some very healthy, well balanced and healthy wraps that taste amazing if you put some thought into it. There are many low carb, low glycemic wraps such as Flat Out that can go nice with some lean cuts of meat alongside some salsa, dark greens, spices, peppers or whatever veggies you like.

The key to eating more vegetables is to make them the center of attention with each of your meals and base the rest of your foods around them. Fruits for most are easier to eat and consumed a bit more on a regular basis than veggies. Strive for a healthier YOU in the New Year around the corner!

Best in health,

Roger Bowman, CPT

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