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Archive for the ‘Health’ Category
12 February, 2012
I am sitting here reading an Applied Nutritional Science Report which talks about combating insulin resistance and also oestrogen detoxification (middle section and lower body body fat) and the same supplement keeps on coming up. This is one that I never paid much attention to in my supplement protocols but seems that sometimes I have overlooked the most simplest of choices. Fiber is essential to any good fat loss/health protocol.
“It is well known that fiber plays an important role in affecting insulin and glucose response”.
Dan Lukaczer, N.D. Applied Nutritional Science Reports, 2001.
When you eat a food that breaks down readily into glucose in your blood stream, insulin is realised which is the hormone responsible for getting rid of that glucose. The more glucose the more insulin, the more insulin the more distribution of that glucose into body fat happens. So anything that either directly lowers the insulin response or slows down the breakdown of that food into glucose will lower the amount of insulin released. Fiber does the latter. It slows down the absorption of food into glucose, therefore lowering the insulin response which leads to less insulin and less body fat. Fibre absorbs water and swells to become bulky, and helps the speedy and easy elimination of waste from the body.
Fiber is known to promote healthy digestion, blood insulin, and blood glucose levels, as well as maintenance of healthy cholesterol levels, fiber is also associated with lower risk of CVD. Fiber intake of 20 – 30 grams per day should be considered in the optimal dietary approach to promoting healthy body composition.
Dan Lukaczer, N.D. Applied Nutritional Science Reports, 2001.
However, when you start taking fiber, start slowly. Start with 5 grams and work your way up to the recommended 20 – 30 grams or else you may find out the hard way and be too far away to run quickly to the toilet.
Where can you get your fiber from? Coconut and almonds have a high content along with green vegetables. But supplement with Selenium Husks is a great easy way to add the necessary fiber. Just sprinkle into a shake with a little bit or protein powder (or a greens drink) in the morning to taste is probable the easiest way. Adding it to cooking will change the consistency of that dish so not recommended (it will dry it out) and having it just with water is do-able but hard. Drink it as soon as you add it your drink as well as it soon thickens up any shake. So leaving it too long means you are soon drinking a thick cement like paste which will only be consumed by the most dedicated sole.
7 September, 2011
The pH Balance
Something we have not talked about yet at Studio41 personal training studio with members or via the blog is the concept that a lot of functional doctors are talking about these days, and that is “alkalising the diet”. People are starting to realise the power of green vegetables on many aspects of health. There are many different substances in your body that is needed for functioning on a daily basis. There are approximately 20 amino acids, several dozen sugars and fatty acids, approximately forty vitamins and one hundred or so minerals and trace elements. Each one of these play(s) are vital role in the body but can all be classified into two basic groups – Alkaline or acids. They are complete opposites and your body needs both to be in balance for optimal health to occur.
An acid is anything that breaks down in water releasing hydrogen ions. When a substance has more acidic minerals than alkalising minerals it is said to be acidic. An alkaline is something that does not give off hydrogen ions in water.
The pH scale is a scale that ranges from 1 – 14. With 7 being Neutral. Anything below 7 is acidic and anything above 7 is alkaline. Although it is important to note that the scale is not so generous as 1 – 14 indicates. A state of balance is measured at 7.36 (so slightly alkaline), Anything between 7.36 and 7.42 is considered normal. Death will occur if the body reaches below 7 or above 7.8 death will occur. This shows what are balancing act the body is playing all the time and balancing the body is truly a life or death matter.
However with the increasing consumption of sugar and dietary bad habits in today’s modern world, it often sees us eating foods that are more acidic in nature causing the body to struggle to constantly fight to keep a pH as close to neutral as possible. This acidic imbalance that occurs all to frequently and opens the door to potential sickness and disease
“When the body is in a state of declining pH, the blood to maintain balance pulls alkaline minerals out of our tissues in order to regulate the balance. This means that minerals such as sodium, potassium, calcium, and magnesium are used to react with acids which create far less detrimental substances that can be eliminated by the body. Many people are deficient in these substances and take supplements to correct it, but it is the pH balance that needs to be corrected first”.
pH Miracle, Robert Young & Shelley Young. 2002
“Acidosis is by far the most common – more than half the population suffers from this condition”.
The Acid-Alkaline Diet for Optimal Health, Christopher Vasey 2006
Common problems with acidic people
1. Weight gain
The body creates fat cells to carry acids away from your vital organs to try to protect them.
The chaos of an imbalanced body will exhaust the adrenal glands, and the resulting low levels of energy contribute to weight gain
The more imbalanced your body is (the more acidic) the more toxic it will become. It is the liver that tries to detoxify these toxins, which distracts the liver from efficiently metabolizing fat and sugar, again adding to weight gain.
An acidic state severely stresses the immune system. Thus it is always stressed and over worked. The result can be sensitivity leading to allergies like asthma, environmental sensitivities and food sensitivities. Soreness, swelling, watery eyes, runny nose and eczema are all ways of eliminating acid toxins.
The toxins you produce in a acidic body reduce the absorption of protein, minerals and other nutrients which in turn weaken the body’s ability to produce enzymes and hormones and the hundreds of other chemical components necessary for cell energy and organ activity. This also interferes with the reconstruction of cells and other necessary components of energy production. The result is fatigue, poor endurance an inability to add muscle tone, and general weakness
pH Miracle, Robert Young & Shelley Young. 2002
How our body gets rid of these acids
1. The Kidneys
The kidney helps to get rid of solid acids through urination. In its excretion of acids, the kidneys utilise various alkali reserves. If these are not coming from the diet then the kidney calls upon the alkali reserves stored in the watery layer around the bone and in the bone itself.
2. The Lungs
The lungs also work to keep the body’s pH levels balanced by eliminating volatile acids. The lungs naturally get rid of carbonic acid through respiration which helps to keep overall pH balance.
It is important to note that the body increases respiration to try to get rid of a build up of acids which can be a tell tale sign of over acidity. However Christopher Vasey in his book The Acid-Alkaline Diet for Optimal Health points out that this method is capable of only dealing with weak acids. Fixed acids which are nonvolatile and cannot be exhaledas a gas by the lungs, can be eliminated through e kidneys only
3. Sweat Glands
Although the sweat glands do not get rid of nearly as much acids as the kidneys or lungs, it is important to note that an increase in acids can produce a strong odour when sweating which can be another tell tale sign of over acidity.
Source: The Acid Alkaline Food guide, Brown & Trivieri 2006
So the question becomes, what do we do with this knowledge? Some campaigners would have us life on a island as a vegetarian only eating broccoli for the rest of our lives. Although this would put us in a very healthy state I believe we can take a more realistic approach to the matter. Acidic food is not bad, eating too much acidic food without alkaline food is what creates internal problems. Understanding that Cheeses, oils, Whole grains, oats, wheat (all cereals) bread, pasta, white sugar and meats are all acidifying, if this is what makes the basis of your diet (which is the case for most people) we need to change what we eat to incorporate more alkaline foods. Alkalising foods are green vegetables, coloured vegetables, cottage cheese, cream, butter, bananas, almonds and brazil nuts, raisins, avocado and cold pressed oils. Incorporating these into your diet while reducing refined foods such as bread, pasta and white sugar will go along way to balancing out your pH.
But adding avocado to your meat or snacking on nuts and raisin throughout the day are all good tips. 2 Rules that I like have been created by Christopher Vasey are
- A meal should never consist of solely acidifying foods but should always contain alkaline foods.
- The amount of alkalising foods should be greater than the amount of acidifying foods at any one meal.
Make sure most of your diet is from fruits (dark berries and strawberries especially) and green vegetables. 80% of your diet must be from alkalizing foods like green vegetables. Include a green drink with fish oil supplements in the morning and also a multivitamin. Include some pH drops in your water throughout the day and you should be on your way to optimal pH balance and optimal health.
At Studio41 personal training studio we sell Primal greens, a mix of Kale, Broccoli, Spinach and many other greens. 1 Tablespoon in water in the morning is a great start to the day.
23 August, 2011
This is an article written by strength Charles Poliquin about Ubermag. Probably the most commonly sold supplement at Studio41 Personal Training Studio along with fishoil and a good multivitamin.
All functional medicine practitioners would agree that magnesium and zinc are the most common mineral deficiencies found in humans in the Western world. Excessive consumption of carbohydrates, sugar, caffeine, and calcium, or stress, anxiety, and acidosis, are just some of the few factors that deplete magnesium levels. Even the fluoride in most toothpaste preparations will lower magnesium levels.
Restoring magnesium levels has helped many ailments from autism to insulin resistance. The limiting factor has always been absorption and utilization. Übermag is a combination of four different magnesium complexes: magnesium taurate (50 mg); magnesium glycinate (50 mg); magnesium fumarate (25 mg); and magnesium orotate (25 mg).
Magnesium taurate is not simply a blend of the two materials but rather a fullyreacted amino acid-mineral complex. Unlike other magnesium preparations, it is very unlikely to cause gastro-intestinal distress. Research shows that magnesium and the amino acid, taurine, have some interchangeable and synergistic roles. Magnesium helps to regulate
taurine absorption while taurine can replace some of magnesium’s functions when magnesium is deficient. Both taurine and magnesium are known to optimize cell membrane function particularly with regards to regulating the heart’s rhythm. Both nutrients exert sedative effects and lower the excitability of nerve cells. This combination works well to calm individuals.
Magnesium glycinate is also an amino acid-mineral complex. Again it is a fullyreacted complex and not simply a blend of the two materials. It has been shown to support ATP production, thus impacting energy levels. Magnesium glycinate is particularly recommended for improving muscle contractility and relaxation, promoting healthy nerve conduction, intestinal motility, bone mineralization, and preventing muscle cramps. This chelate has a high affinity for the liver and muscles.
Magnesium fumarate could be considered the energy production magnesium as it is the salt of a naturally occurring organic acid, fumaric acid, which is also one of the key intermediates in the tricarboxylic acid cycle for organic acid biosynthesis. It is recognized as an important stress-fighter. Because it is involved in the Krebs cycle, it contributes to efficient ATP production. Macronutrients (protein, fats, and carbs) cannot produce energy efficiently without this type of magnesium.
Magnesium orotate is magnesium bound to orotic acid. Magnesium orotate has been shown to support the heart’s ability to endure and recover from chronic and acute stressors. This form of magnesium produces an effect through a variety of mechanisms such as maintenance of normal glycogen stores, inducing protein synthesis, optimizing both ATP levels, and improving contractile function. Magnesium orotate is also invaluable at mitigating cortisol response from the sympathetic nervous system.
Ubermag restores magnesium levels rapidly as it targets multiple tissues, and by its very design improves absorption and intestinal tolerance of magnesium.
14 July, 2011
Everyone who joins Studio41 personal training studio by buying a package of personal training sessions gets access to the Studio41 cookbook. This is the secret weapon which helps our clients to drop bodyfat and weight so quickly and get them healthy. Below is one of the many options in the book
• * Toasted Quinoa Salad – Brown quinoa in a pan for about 5 minutes. Add 1 cup of
water, 1/2 a tbsp of chopped ginger, 1/2 a chopped jalapeno pepper and a pinch of salt
and bring to the boil. Reduce to a simmer with the lid on for about 10 minutes. Strain
in a strainer and add 1/2 cup of fresh chopped cilantro, a few chopped fresh mint
leaves, 1/2 a sliced red onin, 2 tbsp of lime juice and a few chopped walnuts.
Refridgerate until cool. (Orange)
4 July, 2011
Our bodies are 75% water; it is the most essential nutrient and truely is the source of life. Yet is undervalued and under utilised for its properties in health, weight gain, and living a pain free life. To work out your daily water intake take your weight in kilograms and multiple it by 0.039 to get the amount in litres you’ll need every day. For example, an 80kg man 80kg man he should be drinking just over 3 litres per day. Additionally, for every hour you exercise you should be consuming water on top of this base measurement.
As a nation that lives in toxic environments, we have to eliminate millions of toxins on a daily basis. It is the build up of these toxins over time that make the body more prone to weight gain due to being “toxic”. By drinking water we can help to better eliminate these toxins, however if we stay in a dehydrated state our body never has the opportunity to “cleanse itself”(combine this with a lack of quality deep stage sleep and you have a lethal mix). If we drink enough water our body can better eliminate toxins and stay in a healthy state. In solutions of higher viscosity (in a dehydrated state), proteins and enzymes become less efficient which mean that you may not be utilising your vitamins and minerals in a dehydrated state.
Beware of bad water
Bisphenol A (BPA) is a chemical building block that is used primarily to make polycarbonate plastic and epoxy resins. Because of these attributes, polycarbonate is used in a wide variety of common products including, reusable food and drink containers, cans, plastic sports bottles, plastic containers and many other products. It has been shown in resaerch as early as the 1930s that Bisphenol A is an
A 2008 review has concluded that obesity may be increased as a function of BPA exposure…….The first large study of health effects on humans associated with bisphenol A exposure was published in September 2008 by Iain Lang and colleagues in the journal of the American Medical Association. The cross-sectional study of almost 1,500 people assessed exposure to bisphenol A by looking at levels of the chemical in urine. The authors found that higher bisphenol A levels were significantly associated with heart disease, diabetes, and abnormally high levels of certain liver enzymes.
Identification in plastics
There are seven types of plastics used in packaging applications. These can be found in the symbol in a triangle at the bottom of plastic drink containers. Type 3 and type 7 can also contain bisphenol A as an antioxidant in plasticisers. Types 1, 2 , 4 , 5 and 6 do not use bisphenol A during polymerization or package forming.
Dehydration can cause pain
When water is not present, the bodies ability to wash the acidic toxic waste of metabolism ( a by product of exercise) away is severely limited, When too much acidic waste from metabolism is present then it could burn and eat into cell membranes and the inner structures of the cells in the area, thus causing pain that is registered by the nerves that monitor the acid/alkali balance. The intensity of pain may increase until movement and mobility of the area is affected – to prevent the production of additional toxic waste.
The pains of dehydration include dyspeptic pain, rheumatoid arthritis pain, anginal pain (heart pain on walking, or even or at rest), low pack pain, intermittent claudication pain (leg pain on walking, or even at rest), low back pain, migrain and hangover headaches, colitis pain and its associated constipation, and appenditis pain.
The Body’s Many Cries For Water, Batmanghelidj, M.D 2008
Cartilage cells are immersed in a matrix containing a high quantity of water. However the bone marrow takes priority over the cartilage water that is available as the body has a hierarchy of needs. This hierarchy of needs sees the body decide who needs the water the most, and the cartilage will suffer to give the bone marrow its need of water. This weakens the cartilage causing it to be more susceptible to injury and any joint will not be able to regenerate cartilage cells fast enough as cells get naturally damaged due to wear and tear – creating further “structural” problems down the line.
In the spinal vertebral joints, water is not only a lubricant for the contact surfaces, it is held in the disc core within the intervertebral space and supports the compression weight of 75% of the weight of the upperbody.
What happens when we replace team coffee or colas in place of water?
When we replace our natural water intake with drinks that contain caffeine, although being central nervous system stimulants, at the same time they are known as diuretics, which mean they act on the kidney to increase water secretion in your urine, so although there is technically water in the drinks – they have the long term effect of dehydrating you. Caffeine is a natural diuretic, forcing more water out of the body than is contained in the caffeinated beverage.
The Body’s Many Cries For Water, Batmanghelidj, M.D 2008
So although you may not feel as though you need to drink more water because your body has become used to the low level that you are drinking, you will eventually suffer the long term consequences of not drinking enough water, whether it shows itself in a lack of elimination of toxins and eventual weight gain, back pain or you keep on tearing a ligament, it will catch up to you. So drink and stay healthy.
6 May, 2011
This is out of the latest article I have put into the members area.
“In 1976 experimenters recruited thirteen subjects and trained them on a stationary bike. However, they had them train only one leg; the other leg wasn’t trained at all. The trained leg employed a sprint and/or an endurance (steady-state) protocol. The subjects performed four or five such workouts per week for four weeks. Alter the study, when the researchers tested the subjects’ Vo2, max by having them repeat the exercise with the trained limb, they noted an increase in Vo2, max of 23 percent. This low-intensity, steady-state exercise was supposed to produce a central cardiovascular adaptation, but when the experimenters tested the subjects’ untrained legs, they discovered that the untrained limbs showed no improvement in VO, max at all”.
B, Saltin, et al., “The Nature ot the Training Response: Peripheral and Central Adaptations of One-Legged Exercise,” Acta Physiologica Samdinavica 96, no. 3 (March 1976): 289-305.So looking at the above study, you are only really improving your cardiovascular fitness for one very specific activity (not necessarily improving your overall fitness). I have taken many marathon runners in to the gym and after 15 mins they had to stop as they felt sick. However there is no way I could keep up with them with running. I also struggle to keep up with a good cyclist (even though I do own a bike). However not one of these “cardio” people can keep up to me in terms of intensity or volume when we step into the gym. So I question the terminology of “fitness”. Are we really making ourselves better by pounding the hours of cardiovascular fitness and burning so much muscle tissue that inevitably lowers our resting metabolism when we do long continuous cardio, or can we be fit without cardio?
28 April, 2011
Sleep – The King To Results
I was deciding what the 5th one was, there are so many options this could easily be the big 10 for weight loss. I was deciding between toxicity, hormonal imbalance or even supplements. While a good magnesium supplements will help you sleep, really they are all linked. Deep stage sleep is where the magic happens. In deep stage sleep your liver detoxifies you, it helps with insulin management which will help your hormaonl balance and ultimate your weight loss. If you cant detoxify, often toxins show up as environmental estrogens (which create fat on the thighs). So really sleep truly is king to getting results. In my studio in Wellington I always ask people if they wake up tired when they join. I would say 8/10 people tick the box to say yes. Combine the poor quality sleep (and hence recovery) with a stressful life with poor food and it is a downward cycle that will inevitably lead to long term illness. This is why personal training can be an art and not just about yelling at someone (as I see so often in the media). If you can get results before someone even starts, it keeps you better than the rest.
If your body can not detoxify itself adequately, this means that the body has to deal with higher than optimal toxicity levels. When the body has this going on internally, your results will be limited as your body will be overtrained more easily as your body will need more time to recover. Between the hours of 10 pm and 2 am is when physical repair happens, between the hours of 2 am and 6 am is when the physiological repair happens. Thus if you are going to bed later than 10 or 10.30 then you are already missing out on valuable recovery time that your body needs. The 8 hours does start at 10 pm and not when you go to bed, so. sleeping for 8 hours from 2 am to 10 am has been proven to not be as effective
Dr Sonja Peterson N.M.D who has wri.en an article labelled “A Good Nights Sleep” points out some key reasons why sleep is so important.
1. Your metabolism declines due to a Thyroid stimulating hormone (TSH) decrease. With a lower metabolism you will not be burning as many calories on a daily basis.
2. “Research has shown that after just one week of insufficient sleep, the body can no longer metabolize carbs efficiently. Blood sugar takes 40% longer to decrease after a high carb meal and insulin sensi4vity decreases by 30%”.
With the above information it is easy to see why a high carbohydrate meal combined with a lack of quality sleep leeds us to ill health very quickly.
3. Deep stage sleep is when growth hormone is released.
The way your bedroom is set up can make a big impact on your sleep. Follow the below rules and you should be set for a good night sleep.
1. Make your room as dark as possible. It is only when you are in complete dark that melatonin is released. It is melatonin that helps your body get into deep stage sleep,and so without complete darkness you lack the ability to fully release your melatonin which means you will never go thorough your deep sleep cycle correctly. You should also turn down all lights in your living room an hour or 2 before you go to bed, this will start the melatonin produc/on. If you go from a completely lit living room to expect to sleep in a dark room, it may be hard for your body to adjust that quickly.
2. Take all electronic equipment out of your room. This includes TVs to your mobile phones. If you insist on having your phones in your room. Turning them off is not enough; take out the battery to completely stop all electromagnetic fields affecting your sleep patterns.
3. Make sure you associate your bedroom with sleep (and one other activity). I.e. do not take a whole lot of work with you or watch TV before you sleep. Just remember that your results will always be limited if you break down con/nually at the gym, you have to create the best environment for your results to happen. Even if you are a weekend warrior, the above are simple steps you can take that do not affect your lifestyle too much – so why not, give it a go and have a great sleep
Tagged under: Health
20 April, 20113. Breakfast
They say breakfast is the most important meal of the day for health. But I would not only include health, but also fat loss in there as well. One quick walk down the breakfast isle one you will see that cereal companies do not have your best interests at heart (As a personal trainer I cover my face with my cap when walking down the cereal aisle of any Wellington supermarket). With sugar being the second ingredient in most breakfast cereals, I take the believe that breakfast cereals are something that should be had once a week as a treat and not as our stable food that builds a generation (maybe that could help to explain why as a generation we are getting sicker and fatter). Eating any food that has an insulin effect on the body sets the body up to not only be storing bodyfat but to rely on the sugar hit for the rest of day. This sets up dangerous sugar spiking peaks and then troughs which sends you looking for that mid morning snack to lift when your blood sugar levels drop. People live day to day moving from one sugar hit to the next relying on more coffee and more sugar over the years while the whole time their bodyfat is increasing. So for optimal weight/fat loss, anything with a second ingredient of sugar should not be part of that equation.
When you wake up in the morning you want to turn on your digestive system and have a low insulin hit causing the body to turn on its natural bodyfat burning hormones (glucagon). So this is where I am looking for protein and healthy fats to start the day. Red meat forces the digestive system to work harder, so red meat in the morning is the best option with a handful of nuts to increase your healthy fats for optimal weight loss.
Serotonin is associated with mood regulation, gut motility, sleep and appetite. A person who is deficient in serotonin may experience depression, feel overwhelmed and be unable to fall into a deep sleep. Serotonin is synthesized from tryptophan.
Meats, such as turkey, beef and lamb, provide a rich source of tryptophan. So breakfast including these things will help to increase your serotonin levels for the day.
So if you want to trim up and also have the side effect of getting healthy, throw your breakfast cereals out (and yes that even includes the porridge) and start eating red meat, beef, chicken, fish with some greens and a handful of nuts. Eggs are a great source of protein but buy organic eggs from hens allowed to feed on insects and green plants as they can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.
Remember when your flight or fight mode is on (sympathetic nervous system) your digestive system is slowed down. Find the time in the morning to take 5 – 10 minutes to sit down and relax to eat your breakfast. Do not eat it on the run, otherwise you will not be digesting the food you eat properly.
So, if you want to lose weight or fat, the breakfast has to change.
17 April, 2011Juices
Often people are having juices for health, as some sort of detox or simply a time factor. However as an owner of a personal training facility based in Wellington I dont believe these are needed for any of the above and indeed may actually take us away from the health that we are truly seeking. Quite simply it is the sugar in these juices that make this a formula for weight gain. When sugar is undeniably the cause of the obesity epidemic, whether they are natural or not, sugar is sugar and the fruits in the juices cause fat to be stored via the release of insulin.
If having a juice in the morning to replace breakfast is being done as a health choice it can actually be doing the opposite. When your body detects nutrients need to be broken down, it releases Hydrochloric Acid (HCL). This helps to break down the food. However with a juice or shake their is no food to be broken down, and so this can cause the stomach lining to be eating away which can lead to leaky gut syndrome. This is only a problem with people replacing food with juices or protein drinks, especially with Juice detoxes and also people who replace breakfast with a shake or live on 2 – 3 shakes per day. If you wan to get lean – take the juice away.
14 April, 2011
I have always been asked what someone has to do to lose fat. Frustratingly so the question is often asked at parties while the person is drinking alcohol and eating a slice of pizza. Although the answer is often more complicated than “eat less and exercise more”. Sometimes insulin sensitivity, toxicity, stress – both physical and hormonal, quality of sleep, inflammation and various other components play a crucial role. However as a personal trainer in wellington I thought I would bite the bullet and give the dogmatic answer to a complicated question (How do I lose fat?). If I do think about it, the clients that have achieved great things with me have all done certain things in common, and here they are,
This was not supposed to be in order, but any personal trainer in Wellington will tell you there is a reason why this is first. Because it was what was at the top of my mind. Yes I am sorry to say that alcohol is a major component in weight gain. Several things make alcohol a notoriously bad weight gainer.
The sugar in both beer and wine helps to increase blood glucose (sugar in the blood). As a result insulin is released which helps to distribute the sugar around the body including putting it to fat.
However alcohol also decreases the conversion of androgens (male sex hormones) to testosterone. This will increase the amount of estrogen that someone has (both females and males). If someone has high levels of estrogen, according to the bosignature hormonal profile test, they distribute their body-fat on the chest (estrogen is a female sex hormone) and if this site is increasing in bodyfat (man boobs) then that is a sign that there is so much estrogen (the body is converting the androgens into estrogen instead of testosterone) in the body and that the body is literally becoming feminine. This is what causes unusually large bodyfat on the chest for guys. With high levels of estrogen and low testosterone you will struggle to lose body-fat and have man boobs (which is not cool).
The wheat in beer may also cause an allergic reaction in most of the population due to a wheat intolerance. This does not mean you start sneezing but could cause lower abdominal swelling, bad skin and create the inability for you to absorb essential nutrients and vitamins. Because of the lower abdominal bloating, you will look fatter that what you are.
I have also noticed I have not even mentioned the amount of calories yet which is a significant factor. Alcohol has to be dropped or at least reduced if you want results. How much you reduce it depends on how much results you want.
If you are going to drink (which I am not promoting) Pinot Noir has got the best reputation for health. It has the highest level of antioxidants and lowers your testosterone the least.
Part 2. Next Week – Juices (yes sorry, they are bad).