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What Happens After 6 Months of TRT – TOT Revolution

Posted: April 22, 2019 at 12:49 am

In my article on the benefits of testosterone replacement therapy, I talked about my decision to go on TRT at the age of 29.

In the prime of my life, I discovered I hadthe testosterone levels of a geriatric (old man).

How and when symptoms of low testosterone manifest, depends on the individual. Some men dont suffer until they get into the 300 levels, other suffer horrendously at levels of 500.Personally, it wasnt until my testosterone hit 400, that things took a turn for the worse.

Myperformance in the gym plummeted, my relationships began to suffer and I felt like a shadow of my former self.

I was completely lostin a fog of anxiety and depression. I had hit rock bottom.

No amount of mindfulness prepares you for the way you feelwhen your hormones falloff acliff. I honestly didnt knowif I cared whether I lived or not.

But there was still a part of me that refused to accept defeat. I thought if Im going to live, then I want to live a life of quality and I innately knew it meant going on TRT.

I see literally countless guys withsymptoms of low T, yet almost all of them refuse to acknowledgethe condition.

If you want a mediocre life then thats your choice.It was never an option for me.

The Next Step

After some sleepless nights,I decided to seek treatment for my condition. There were some mental blocks.

I have mentioned this elsewhere but I feel its important to stress. I spent hours readingJay Campbells book,The Definitive TRT MANual.

Over and over again, I poured thru it. Highlighting passage after passageuntil the scientific terms began to sink in. I supplementedJays bookbyvoraciously consumingthe content from theExcel Male Forum.

Manyyoung men undergoinghormone replacement therapy are encouraged to start onClomid in order to maintain their fertility. After research and discussionswith men who were treated with Clomid, I decided I wasnt comfortable with it as a treatment option.

Fortunately, my doctor listened to my concerns and allowed me to choose my treatment protocol. Iopted to go on TRT.(It must be stated it is rare to have a Physician offer a man of child bearing age TRT without first using a less disruptive HPTA medication like Clomid or beta hCG.) Due to my awareness and knowledge of others my age using Clomid, I didnt want to start down that pathway and adequately proved my case to my Doctor.

I began my therapy by working with mydoctor while closely analyzingmy blood work. I took tests every 3-4weeks to see the effects it had on my body. Due to the depth of my knowledge from reading Jays book and my online research,I didnt leave everything up to my doctor.

I lived life bymy motto:my health, my responsibility.

At first, reading lab results made my head spin. It was brutal trying to make sense of thedifferent lab tests and reference ranges. Eventually the test readouts began to make more sense.I read books on lab tests and googled every term I didnt understand. Im now at the point where I can comfortably read blood work.

I have to admit there were times I was impatient and wondered whether the treatment wouldever work. It took a couple of months before I started to notice the effects of TRT. The so called life changing feelings I had heard and read so much about.

The enhanced focus anddrive from TRT allowed me tochannelmy energy more efficiently in the gym.Ive never been in such good physical condition,and Im confident (due to my neurological efficiency improving as I age), things will only improve from here.

Before TRT, and due to my lack of balance between testosterone and estrogen, I lost my temper a lot more. Now I feel there is a calm undercurrent in every aspect ofmy life.

I still experienceemotional ups and downs, but overall I feel more grounded.Im bolder and want to take more risks. In fact, a few months ago I left my home in the UK to moveto another country.

Im 100% convinced optimizing my hormonal health with Testosterone had something to do with it.

APicture Says A ThousandWords

Take a look at the two pictures of me.

The first picture is the day I started TRT back in January. I look worried and unconfident.

In fact I remember that day vividly; I had filled my testosterone prescription but had been putting offinjecting for weeks. I was on the verge of a changing my life, but I was paralyzed with fear.

It took me a while to finally find the courageto act.

Fast forward 6 months later, in the second photoI look and appear more confident. My physique reflects the way I feel inside. I am proud of myself and who I have become.

I can honestly say, testosterone has given me back the energyIhad lost. It has also made me a Man with an unrelenting passion and drive to achieve more.

How You Can Take Control of Your Life

I cannot emphasize this enough. It is CRUCIAL youfind a doctor who trulyunderstands hormone replacement therapy.

Just because they have a title in front of their name doesnt meanshit.

Trust me on this.

If you have to pay more or travel further to get the right doctor then its worth it.

Working with a doctor inexperienced at managing male endocrine systems will leave you worse off than before you started.

Here are the behaviors of a Doctor who doesnt know how to improve male hormonal health:

Do your research and know the risks and side effects.

Even if my I had lost some hair and had to deal with an increase inacne (as a minor side effect of TRT), I can assure you, I wouldnt have cared!

If youve ever suffered from the symptoms of Low Testosterone, you would know its not a life worth living.

Most of the storiesyouve been fed about the dangers oftestosterone are totalbullshit.

If you want toknow the truth about TRT,READ JAYS BOOK!

Real Knowledge is POWER!

Create theRight Environment

Just like a plantneeds water and sunlight to thrive, TRT needs the right environment in order to flourish.

How do you create it? The answer is by leading a TRT-friendly lifestyle.

A TRT-friendly lifestyle means minimizingif not eliminatingalcohol consumption altogether. Thats right. I said it. GET RID OF ALCOHOL.

To all the drunks reading this, Im talking to you. You want a better body, mind and life? Ditch the spirits.Alcohol promotes estrogen conversion (beer belly anyone?).

You should also lift weights several times a week for lean muscle gainand do steady-state cardio forheart health. And you should regularly sleep between 5-7 hours a night and follow asolid nutrition plan that works for you.

Does this sound like a lot of work? If it does, then maybe you should reconsider your thoughts about using TRT.

If you want exceptional results on TRT, you need be prepared tolive an exceptional life! Alife filled with choices that requireeffort and diligence.

Lazy, unmotivated, unwilling togrindMen should stop reading now. If that is you, go ahead and close out this window.

In the year prior to TRT,I had given up alcoholand somewhatdialed in my nutrition. I understood how to trainto get the typeof physique I wanted, but I didnt have the results to show for it.

Because I had thefoundation in place, (special thanks to Jim Brown and Jay Campbell for their tutelage) once I started TRT, itwas like one of thestreet race scenes fromthe Fast and the Furious wherethey press the NOS button


Remember the old adage, If you build it, itwill come?

I can honestly say when utilizing the services of a progressive TRT physician, combined withcreating an optimal personalized health care environment,your therapy willflourish.

Final Thoughts

You must understand Testosterone Replacement Therapy is still on the bleeding edge.

Mostdoctors without an accepted standard of patient care model to rely on, simply have no clue. But that doesnt mean there are not excellent progressive physicians available to you. Do your homework.

Thehuman endocrine system is too finelybalanced to allow an incompetent doctor to come in and mess it up. Ensure you find an experienced progressive doctor who knows thebusiness of male hormonal health.

If you dont know how to train or what to eat-do yourself a favor and learn from those who do. Consult with Jay Campbell and Jim Brown.

Read books and expand your mind. Learn to think for yourself.

Take control of your own health. Dont leave it in the hands of an outdated and imploding medical system designed on treating sick people.

Nothing is ever given to you in this world, you have to go out there and take it.

Im not here to lie to you. TRTis a big decision and a lifelong commitment. Yes-a lifelong commitment.

You need to ask yourself ifyoure prepared to do what it takes to make TRT work for you. If you are expecting things to change overnight, this will simply not happen.

I still have a long road ahead to possessthe kind of physiqueand mindset I desire.

Massive success requires massive effort.


Something rarely discussed when it comes to TRT: energy alignment.

When your hormones are optimized and your body is structurally whole,your energy is aligned.

This positions youto make massive inroads towards elevating your consciousness/chi/spirituality.

Being in a state of energy alignment gives you the ability toappreciate life for the wondrous enjoyment it provides.

It allows you to live a life filled with gratitude.

Based on what youve just read, why not choose a hormonally optimized life?

I know I have and life has never been better. Onward and upward.

UPDATE: Find out What Happens After 1 Year of TRT.

Daniel Kelly is a passionate 30 year old hormonally optimized Millennial. His mission is to motivate the unmotivated thru his blogging on training, consciousness and energy management.

Excerpt from:
What Happens After 6 Months of TRT - TOT Revolution

The Side Effects of Too Much Testosterone – Mantality Health

Posted: April 22, 2019 at 12:49 am

The Side Effects of Too Much TestosteroneLevel hormones lead to a healthy lifestyle. So of course too much testosterone can have implications on your health. Find out what side effects to look for.Keyword(s): Too Much Testosterone

Increasing testosterone levels can have beneficial effects ona mans health. But did you know that too much testosterone can have serious implications on ones health, as well?

Testosterone Replacement Therapy aims to improve a manscognition, libido, and physical physique. Yet, someone receiving Testosterone Replacement Therapy is at risk of other side effects.

Were going to explain what happens when the body produces too much testosterone. Before beginning Testosterone Replacement Therapy, its important to know the possible side effects!

If you plan to start Testosterone Replacement Therapy, this article is for you!

Testosterone is a steroid hormone. While it is present in women, its the male sex hormone that characterizes men.

When boys go through puberty, the testosterone in their bodies increase. During puberty, testosterone growth will cause a boys voice to deepen. It also causes facial and pubic hair to develop.

The levels of testosterone in a males body fluctuates throughout their lives. Testosterone levels climax while a man is in his 20s. As he ages, the amount of testosterone his body produces starts to fall.

Men whose bodies arent producing enough testosteronedont feel energized. They struggle to get through their daily lives. Men with low levels of testosterone will also experience lower sex drive.

Testosterone makes up the male sex drive. So, lower levels of testosterone would lead to decreased libido. Men experiencing low levels of testosterone may have difficulty maintaining erections.

Men with low levels of testosterone can also develop depression and mood fluctuations. They may have more difficulty in concentrating, as well.

There are several forms of Testosterone Replacement Therapy. They all consist of using testosterone supplements under the supervision of a doctor.

Testosterone therapy often gets a bad rep. In the past, people have abused it. In the past, people have injected steroids without their doctors discretion.

Its possible for people to have naturally high levels of testosterone. When someone receives an influx of testosterone, they can experience intense side effects.

People who take testosterone are likely to see improvements in their depression. Theyll feel more energized, confident, and motivated.

Muscle development depends on something known as protein synthesis. While weightlifting, the cells in our bodies break down. Thats why its important to consume protein before and after a workout.

The cells in our bodies go through a cycle of death and regeneration. Protein helps our cells regenerate and carry out their functions.Protein synthesis is the process of cell regeneration, and testosterone enhances this process.

Testosterone supports protein synthesis. In supporting protein synthesis, it improves muscle mass and basal metabolic rate. Men who take testosterone are likely to see better results from working out!

Testosterone Replacement Therapy has many benefits. Yet, there are also adverse side effects that you and your doctors should look out for.

Increased levels of testosteronecan lead to reduced cognition. Men who take too much testosterone are likely to have poorer judgment. They may make rash decisions before thinking their decisions through.

They can also respond to situations more in more aggressive manners. Too much testosterone can lead to aggression and risky behavior. Mood swings are typical when there is too much testosterone in the body.

Mood swings related to high testosterone can range from euphoria to depressive lows. People with high testosterone are more irritable and impatient.

Theyre also more likely to snap at others.This is especially the case in people who abuse steroids.

Its also possible for people receiving testosterone therapy to gain weight. Sometimes this happens because the body will convert extra testosterone into estrogen.

Men with higher levels of testosterone are more prone to develop acne, oily skin, and balding. High testosterone levels correlate with high DHT levels.

DHT is another sex hormone thats responsible for male characteristics. These characteristics include facial hair and a deep voice. When there is too much DHT in the body, acne can develop and a man can lose his hair.

The brain will signal for the body to stop producing testosterone when it senses too much of it. When this happens, the testicles shrink in size because it stops producing testosterone. This can also lead to low sperm count.

Tell your doctor right away if you notice a shrinkage in the size of your testicles. This may be a sign that your testosterone levels are too high.

High blood cell count is one of the biggest things to look out for during testosterone therapy. Increases in red blood cell count can cause blood clotting. Blood clotting can lead to strokes or heart attacks.

Red blood cell and hemoglobin levels can increase with testosterone therapy. Your doctor should conduct routine blood exams to watch your red blood cell levels.

Increased levels of testosterone can lead to increased levels of estrogen.

Testosterone naturally converts into estrogen through a process known as aromatization. When there is an influx of testosterone in the body, more will convert into estrogen.

Men can experience mood swings and breast sensitivity as a result. Their blood pressure can also increase. Thats why its important to watch someones estrogen levels during testosterone therapy.

Doctors can help ensure that youre not receiving too much testosterone during therapy. They can keep your testosterone, estrogen, and DHT levels balanced.

Your doctor or testosterone replacement therapist should check your blood levels. In doing so, you can decrease the risks of blood clots, heart attack, stroke, mood swings, and acne.

TestosteroneReplacement Therapy can improve energy levels, libido, and the effects of aging.

It is, however, possible to receive too much testosterone. When there is too much testosterone in the body, you can experience adverse side effects.

Its necessary to undergo Testosterone Replacement Therapy under the supervision of a doctor. Contact Mantality to learn more about managing the side effects of high testosterone!

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The Side Effects of Too Much Testosterone - Mantality Health

Fact of the Week – 12

Posted: April 21, 2019 at 4:46 am

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Eating a Plant-Based Diet: Safely Going Vegan | Nerd Fitness

Posted: April 19, 2019 at 8:47 am

So youre interested in eating only plants, eh?

Well, youve come to the right place to learn all about it. Ive seen many people over the years have success with a Plant-Based Diet.

Truth be told though, Ive seen many people also struggle with it too.

(After all, donuts are plant-based and pizza just got declared a vegetable).

There is definitely a right way and a wrong way to embark on eliminating animal products from your diet.

Today, Ill share with you how to safely and correctly follow a plant-based menu and still hit your goals.

Now, although Ive been running this site for 10 years, I may be drawing a large target on my back by diving headfirst into a topic Ive thus far avoided.

As a blogger, if you want to tenfold your hate mail, take a stance on a Plant-Based Diet.

And saying ANYTHING about veganism for OR against is an easy way to get virtual produce tossed at you.

Although most people discover Nerd Fitness through our guides on Paleo or Keto, we get SO many questions on how to eat a Plant-Based Diet that I figured Id give my two cents.

With pop stars and famous directors advising folks to try veganism, these inquiries are only going to increase.[1]

So today, we are going to talk about how to eat a Plant-Based Diet safely.

The right way, and the wrong way, to go vegan or vegetarian.

BIG ASS CAVEAT: Im not going to try to convince you to give up meat. If youre reading this, Ill assume youre here because youre interested in doing so, and want to know the best path through it.

The politics, controversy (yes, Ive read the China Study[2]), and geopolitical impact of veganism are beyond the scope of this article. Im just a nerd who studies the hell outta health and wellness and sometimes wears pants.[3]

So setting all the controversy aside, I want to explore the science and the how to for people who are heading down this path.

Lets goooooo!

There are quite a few different versions of a Plant-Based Diet.

Itll be good to start with some definitions so we land on the same page.

According to the Vegetarian Society, a vegetarian is someone who does not eat foods that consist of, or have been produced with the aid of products consisting of or created from, any part of the body of a living or dead animal.[4]

So NO eating:

Instead, vegetarians DO eat:

Plants, more or less.

Vegetarian can be a broader term for more specific examples of plant-based eating. Some examples would be:

Lacto-ovo-vegetarians is someone who doesnt eat animal flesh but does eat dairy and eggs. This is the most common type of vegetarian.

Lacto vegetarians dont eat eggs but do eat dairy.

Ovo vegetarians avoid all animals products, with the exception of eggs.

Vegans avoid all animal products, including dairy and eggs and even things like honey. If it came from an animal, its not a part of a vegan diet. Some even take it one step further and eat only a raw vegan diet, where the plants consumed are not cooked prior to consumption.

The above are the most common forms of Plant-Based Diets, but there are others!

A pescatarian is someone who consumes no animal products except fish and shellfish.

A flexitarian is someone who follows a vegetarian diet a majority of the time, but who will occasionally eat meat.

Now granted, neither pescatarians nor flexitarians are technically vegetarians because both contain animal products on the menu.

However, they are mostly plant-based, so worth mentioning especially if somebody is doing this in an attempt to be healthier.

There are many more considerations and labels, which can tackle a lot of the ethical stances around being vegan: not wearing animal products, the treatment of animals, etc.

To be blunt, this is outside the scope of this article.

Im only interested in If you are going to eat only plants, how do you do it? So well politely ignore clothing, testing, and captivity for this article.

Which brings us to

What you can or cannot eat on a Plant-Based Diet depends a lot on what kind of vegetarianism you follow.

Eggs and dairy, for example, may or may not be included. It really comes down to what path you are choosing.

There are some general food groups we can consider as universal no matter what form of vegetarianism you follow.

A Plant-Based Diet will include the following foods:

Whole grains. Rice, oats, barley, and buckwheat would all be examples of whole grains. Most vegetarian diets include a sizable amount of whole grains as their base.

Vegetables. Of course, a vegetarian diet is going to include vegetables! And it should because vegetables are great for you! Theyre packed full of nutrients, fiber, and generally low in calories. Most people could stand to eat more veggies. If you find yourself not being able to stomach greens, I got you. Check out this post for tips on how to turn around any vegetable hater.

Legumes. Beans, lentils, and soy make up the legume family. If youre following a plant-based or vegan diet, legumes would be a great way to get protein (more on this to follow).

Fruit. Bananas, apples, and oranges all come from plants, so all are vegetarian-friendly. While high in fructose (sugar), they are also nutrient dense. Our general stance on fruit around these parts is to eat in moderation.

Nuts and seeds. Again, they come from plants, so almonds, cashews, and pumpkin seeds are good to go on any vegetarian plan you pick. So is quinoa, which although is often thought of as a grain, is actually a seed. Mind=blown.

Nuts and seeds, although high in fat and calories, are another great way to get protein on a Plant-Based Diet.

No matter what type of vegetarian diet you pick, youd be free to eat the above (provided they fit into your current nutrition goals but Ill get to that shortly).

The below will depend on what kind of vegetarianism you are trying. We may be stepping into controversial waters (remember, dont shoot the messenger) with the following:

Eggs. Eggs are a great source of vitamin B12 and protein, which will become important in a section further down.

Dairy. Whether or not you consume dairy will be determined by your specific strain of plant-based nutrition. On the one hand, its from an animal (moo). On the other hand, dairy can be full of nutrients that might be harder to source from only plants, like omega-3s and calcium.

Fish. Look, I get it. Fish are animals, so technically not allowed on a vegetarian diet. However, if you eat a mostly-Plant-Based Diet that includes a little fish, it wouldnt be too different from a Mediterranean Diet. There are a lot worse ways to eat than like the Mediterraneans. And as mentioned earlier, depending on who you talk to, being pescatarian could be a form of a Plant-Based Diet.

Thats a lot of the major food groups when it comes to plant-based eating.

So heres all you need to remember:

Whatever form of vegetarianism you may pick, stick to REAL food whenever possible.

Pinto beans, asparagus, apples, and quinoa would all be examples of real food. These are nutrient-dense foods that will keep you full and energized throughout your day. Deep fried cheese balls, donuts, and candy bars are examples of plant-based, but not real food.

And Ill give out a warning on processed vegan junk food in a moment.

For now, there may be a question you are thinking.

Its one of the most common ones we get when it comes to eating a vegetarian or vegan diet.


There are plenty of examples of people losing weight on a Plant-Based Diet.[5]

However, there are also stories of the opposite where people gained body fat when going vegan.[6]

However, anecdotal evidence isnt science.

What does the research say?

If you look at studies on the subject, theres nothing here that will surprise us: plant-based calories count just as much as animal-based calories.[7]

There are some studies which show the success of veganism compared to omnivore diets for weight loss.[8] Then there are others showing that a diet including meat outperforms vegan diets for trimming body fat.[9]

Depending on who youre trying to impress, you can find six studies that say vegans will lose more weight than meat eaters, or half a dozen studies that show vegans will lose less weight.

It honestly doesnt matter, because when it comes to weight loss, it comes down to calories, calories, calories.

Oh and calories. Did I mention calories?

Put bluntly, if youre not losing weight, youre consuming too many calories.

It doesnt matter if theyre vegan or vegetarian or Paleo or certified organic. Check out our Why cant I lose weight? article to learn the science behind why!

Lets get to the point: Youre here, youre eating plants, and you want to lose weight. So heres how to do it.

If you typically ate a standard American diet filled with burgers and french fries, and then moved to salads? Yeah, Id imagine that you would lose weight simply because youre now eating fewer calories than you were eating in the past.

However, if you go from scarfing down normal burgers to scarfing down an Impossible Burger or a vegan burger? Maybe not.[10]

Lets take a look:

The Impossible Burger is made with wheat protein, coconut oil, potato protein and heme (a molecule found in plants and animals). So its very calorically dense.

Moral of the story: dont assume that food without any meat in it will have fewer calories in it.

While there are plenty of nuances, when it comes to weight loss, calories in and calories out plays a major role in whether or not you are successful.

Just because something is vegan doesnt mean its necessarily healthy. As someone pointed out in our private Facebook Academy group, Oreos are vegan.

If you dont plan properly, you could be deluding yourself into thinking veganism will be a weight loss strategy.

I know that adopting a new lifestyle can be challenging, especially if youre really busy. Whether its veganism, a low-carb diet, or trying to build muscle, embarking on a new habit can be tough if you dont know what to do.

Weight-loss, no matter which strategy you pick, can be a hard road to follow.

I want you to know that youre not alone, were here to help. We offer a 1-on-1 Online Coaching Program to help busy people like you embark on complete life overhauls. We can help you with dietary changes, exercise, and accountability so you can create new healthy habits that fit into your chaotic day-to-day life!

If youre thinking about a Plant-Based Diet for weight loss, we can help you switch to a less restrictive diet over time. Slow and steady is our preferred approach.

If youd like to learn more, click on the big image below:

Contrary to popular belief, you CAN get enough protein when following a Plant-Based Diet.

However, protein consumption SHOULD be something thats prioritized if youre trying to lose weight, build muscle, and be healthier. What we call protein is actually a combination of different amino acids. There are 20 or so amino acids that we use to build muscle and keep our organs functioning.

Nine of these amino acids our body cant produce itself, so we need to get them through food.

Getting all nine is important, because these amino acids do everything from build and repair muscle tissue (which is HUGE for strength training), run our metabolism, and even help our genes function correctly.[11]

All nine are found together in all forms of meat. When you eat a piece of chicken, you are getting all nine.

When it comes to non-animal sources, most plants will generally be missing one or two of these nine essential amino acids.[12]

Soy might be the best way to get all nine together in one plant; however, soy doesnt seem to provide the same biological functionality as dairy or eggs.[13]

You can overcome this small challenge easily by varying your dietary choices.

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Eating a Plant-Based Diet: Safely Going Vegan | Nerd Fitness

Study shows how high-fat diets increase colon cancer risk …

Posted: April 18, 2019 at 1:46 pm

Epidemiologists have long warned that, in addition to causing obesity, eating too much fat and sugar puts a person at greater risk for colon cancer. Now, researchers at Temple University have established a link that may explain why.

The findings, Epigenetic Differences in Normal Colon Mucosa of Cancer Patients Suggest Altered Dietary Metabolic Pathways, were published in the March issue of the American Association for Cancer Researchs journal, Cancer Prevention Research.

There have always been questions about why things like diet and obesity are independent risk factors for colon cancer, said Carmen Sapienza, professor of pathology in Temples Fels Institute for Cancer Research and Molecular Biology, the studys lead author. This study suggests how and why high fat diets are linked to colon cancer.

The researchers compared colon tissue in non-colon cancer patients with normal colon tissue in patients with the disease. In the normal tissue from patients with colon cancer, they found that epigenetic marks on genes involved in breaking down carbohydrates, lipids and amino acids abundant in the fatty Western diet appeared to have been retrained. Epigenetic marks are chemical modifications that serve as on/off switches for many genes.

These foods are changing the methylation patterns on a persons insulin genes so that they express differently, pumping out more insulin than the body requires, said Sapienza. In people that have colon cancer, their glucose metabolic pathways and insulin signaling pathways are running at completely different levels than people who dont have colon cancer.

Sapienza said that cancer cells love insulin and studies have shown that tumors feed off of insulin. Insulin is only supposed to be expressed in your pancreas, so having this extra insulin is bad, he said.

Sapienza pointed out that people dont usually get colon cancer until the age of 50 or older, so it is unclear when the epigenetic modification of the genes begins.

The hypothesis is that the changes in the metabolic pathways happen first, and once they occur, if any kind of mutation happens that causes a cancerous polyp, you are going to feed it through this excess insulin, he said.

There have always been questions about why things like diet and obesity are independent risk factors for colon cancer. This study suggests how and why high fat diets are linked to colon cancer.

-- Carmen Sapienza, professor of pathology, Fels Institute for Cancer Research and Molecular Biology

Sapienza said this study provides the first evidence of widespread epigenetic modification of metabolic pathway genes occurring in healthy colon tissue.

The researchers theorize that if the modification found in healthy colon tissue could also be found in other healthy tissues in the body, they might be used to diagnose or determine the likelihood of colon cancer by through a saliva or blood test in addition to a colonoscopy.

In addition to Sapienza, researchers om the study included Matthew L. Silviera, Brian P. Smith and Jasmine Powell of the Fels Institute for Cancer Researcher and Molecular Biology in Temples School of Medicine.

The study was funded through the National Institutes of Health and Temples Fels Institute for Cancer Research and Molecular Biology.

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Study will compare zero-calorie drinks versus water in …

Posted: April 18, 2019 at 1:46 pm

Youve made a New Years resolution to lose weight in 2013, but should you favor zero-calorie drinks or water as part of your diet? Or does it matter at all which of these beverages you choose for weight loss?

Thats what researchers at Temple Universitys Center for Obesity Research and Education (CORE) and the University of Colorados Anschutz Health and Wellness Center are hoping to discover as part of a year-long study comparing the effects of zero-calorie drinks and water in the context of weight loss. The Food and Drug Administration defines zero-calorie drinks as those having five or fewer calories per eight-ounce serving.

Water has long been the recommended beverage in any weight loss/maintenance program, yet dieters frequently turn to the more flavorful diet or zero-calorie beverages as a replacement.

Since both of these drinks are calorie neutral, you should be able to lose the same amount of weight regardless of whether you consume zero-calorie drinks or water while dieting, said Stephanie Vander Veur, program director for clinical research at CORE. On the other hand, some think that non-nutritive sweetened beverages may increase a persons preference for a sweet taste that may lead them to consume additional calories. No one has really tested this to date.

Temple is seeking to recruit up to 150 people to take part in the study, which is being led by CORE Director Gary Foster. The first Temple group of 18 already began participating in the study in November. The University of Colorado will also study 150 participants.

Those who are selected to participate must be regular consumers of zero-calorie or diet beverages (currently consume a minimum of three per week) and above ideal body weight. They will participate in a weekly 60-minute group weight loss program during the first 12 weeks of the study and then 10 monthly 60-minute group weight loss/maintenance meetings thereafter.

Participants will be required to drink a minimum of 24 ounces per day of either a zero-calorie beverage that includes a non-nutritive sweetener such as Diet Coke, Coke Zero, Diet Pepsi, Pepsi Max, diet ginger ale, diet Snapple, and Vitaminwater zero or water, depending on which study group they are randomly assigned. Those who are in the water group will not be able to drink any zero-calorie beverages, and must also refrain from using non-nutritive sweeteners in other drinks such as coffee or tea. Foods that contain non-nutritive sweeteners are permitted.

The study will be conducted at CORE, located on Temples Health Sciences Campus in North Philadelphia, Jeanes Hospital in Northeast Philadelphia and Temples Center City campus.

The study is being funded by the American Beverage Association.

Anyone from the Philadelphia region interested in participating in the study should contact Temples Center for Obesity Research and Education at 215-707-3292.

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Weight loss: 6 strategies for success – Mayo Clinic

Posted: April 17, 2019 at 10:50 am

Weight loss: 6 strategies for success

Follow these proven strategies to reduce your weight and boost your health.

Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

Long-term weight loss takes time and effort and a long-term commitment. Make sure that you're ready to make permanent changes and that you do so for the right reasons.

To stay committed to your weight loss, you need to be focused. It takes a lot of mental and physical energy to change your habits.

So as you're planning new weight-loss-related lifestyle changes, make a plan to address other stresses in your life first, such as financial problems or relationship conflicts. While these stresses may never go away completely, managing them better should improve your ability to focus on achieving a healthier lifestyle. Once you're ready to launch your weight-loss plan, set a start date and then start.

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help stay motivated and focused, whether it's an upcoming beach vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. Perhaps you want to post an encouraging note to yourself on the pantry door, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and who will share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation to stick to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's best to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5 percent of your current weight may be a realistic goal. Even this level of weight loss can help lower your risk for chronic health problems, such as heart disease and type 2 diabetes. If you're 180 pounds (82 kilograms), that's 9 pounds (4 kilograms).

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise such as brisk walking for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight loss. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. And you have to move beyond simply recognizing your challenges you have to plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.


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Weight Loss Apps Are Forcing Industry To Embrace Digital …

Posted: April 17, 2019 at 10:50 am

Jessica Holloway-Haytcher uses an app that helps her track meals, exercise and keep in touch with an online coach. Mark Rogers Photography hide caption

Jessica Holloway-Haytcher uses an app that helps her track meals, exercise and keep in touch with an online coach.

As they have with so many other industries, apps are shaking up the weight loss business, including big-name companies like Nutrisystem and Weight Watchers. And it's basically because more consumers feel the way Jessica Holloway-Haytcher does.

A couple years ago, she tried diet shakes and supplements. She hated them. She also hired a former NFL player turned personal trainer but his schedule never matched hers.

She spent $600 a month for programs that weren't sustainable. She says she couldn't keep up with the "astronomical" costs.

Now Holloway-Haytcher uses an app called Noom. (Noom is an NPR sponsor.) She has shed over 30 pounds so far, by changing her habits. She now prepares healthy meals in the morning, so she's not ravenous at night; she focuses on conversation to slow her eating.

The app also helps her track meals, exercise and keep in touch with an online coach. It's always with her, and works with her busy schedule as the owner of a staffing firm in Kennewick, Wash. Sometimes, it even feels as though the app knows what she is thinking.

"It's kind of funny how I'll open the app one day, and it'll be exactly what I'm struggling with is what they're talking about," Holloway-Haytcher says. Like when she stopped losing weight, and got discouraged. "They talked about how that can affect you and how to work through it and then how to work through the negative self-talk that you have," she says.

When it comes to weight loss, 80 percent of people try to do it on their own, says John LaRosa, president of Marketdata, which tracks the $4 billion commercial U.S. weight loss industry. (The overall market including diet foods and soft drinks, health clubs, weight loss surgery and diet pharmaceuticals totals about $72 billion.) He says apps like MyFitnessPal, Fitbit and Fooducate appeal to those consumers.

LaRosa says apps have a downside: Users often tire of them, just as they do gym memberships. But the apps are also cheaper than most commercial programs, and they appeal to the younger demographic that traditional chains have struggled to attract.

"The average age of a customer of Jenny Craig, or Nutrisystem or Weight Watchers is about 48, and it's probably going up," LaRosa says. "It's going to be a shrinking market if they just cater to the baby boomers."

That explains why Nutrisystem, which was acquired by Tivity Health last year, revamped its digital strategy. Tivity President Dawn Zier says that included advertising more on social media and redesigning its NuMi app.

"The younger generation is all about being on demand," she says. "[They will say] 'I want the food when I want it; I want to talk to a counselor when I actually have an issue, which may be 10 o'clock on Saturday night.' "

Weight Watchers also overhauled its brand last year, changing its name to WW.

"Three years ago, millennials told us that this was my grandmother's brand," says Debra Benovitz, a senior vice president for WW.

The 56-year-old company shifted gears. It still champions support groups at its retail locations, a concept that made it and Jenny Craig popular in the 1980s. Having physical stores is still WW's biggest difference from upstarts that are exclusively digital.

Benovitz says WW's own app serves to keep customers in touch between, or instead of, those in-person meetings.

"It used to be that we hesitated to even show the app in our commercials, and that has so shifted," she says. "I think the future is being a really strong science-based technology partner in the health and wellness space."

That trend may have started with the younger generation, but has spread beyond it. Favin Gebremariam, 34, of Boston uses WW's app, as does her mother. They chat daily about their weight and exchange photos with other members.

The interactions occur throughout the day, which helps keep Gebremariam on track, she says.

"You get feedback and you get congratulations, or you get support," all of which keep her motivated to stick with the program, she says. Gebremariam also still considers the in-person workshops essential.

But the app fills in the gaps. "We want to track our food and we want to track our activity and check in on our friends, and that's happening on the phone," Gebremariam says.

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Posted: April 16, 2019 at 12:50 pm

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Female patient consulting an endocrinologist. Department of Internal Medicine Endocrinology Diabetes and Metabolic Diseases. Limoges, France.
Limoges hospital offers it's obese patients requiring hospitalization five days of multidisciplinary obesity management

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Posted: April 16, 2019 at 12:50 pm

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