Blog Posts

Here you will find fat-burning workouts, healthy recipes, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

All #FatLossFiguredOut#GeekyNutrition#nextlevelawareness#SupplementSecrets#SweatWithMorellifit7 day detox dropabsafterburnall-natural supplementsassisted pullupsat homebarsbcaaBCAAsBeveragesbinge eatingBlackblack fridaybone brothBone BrothbonebrothbookBrain StackBreakfastbundleburn fatcaffeinecalisthenicscalorie counterscancercarb cyclingCardiocardiovascularcaseinchallengechallengerscheat mealsChocolatechocolate proteincleanseClothingCMOCMPcoffeecoffeecompoundcompound aerobic exercisescompound movementsconstant resistance technologyconventionalconventional wisdomcorecounting macrosCTPCustom Meal PlanCustom Meal PlanCustom Servicesdaily protein intakedaily water intakedairydecrease body fatDessertsdetoxdetox organicsdetoxifyingdetoxorganicsdietdiet tipsDigital ProgramsDinnerdisciplinedisorderdrinkdrugseasy carb-cycleeliteenergy drinksexclude-from-catalogexclude-from-searchexerciseexternalfat burnersfat burningfat burning foodsFat Lossfat lossfat loss dietfat loss dietsfat loss exercisesfat loss foodsfeaturedfitnessflexibilityfoodfoods that burn fatfruitfruit dietfunctional isometricgoalsgood carbohydratesGrasshopper FudgeGreygringrindgrindgroupedh20h2ohard gainerHIITHiit Maxhiit maxhiitmaxhow to do pullupshunger hormoneInformationintensityinterval trainingisometrickrill oilKrill OilkrilloilLean Masslo taglose body fatlose weightlow carb dietsLunchmacrosMain Menumembershipmetabolic conditioningMindsetMorellifit StackmorellisMorellis Coffeemucusmuscle buildingnew years resolutionsNext Level PerformanceNext Level Recovery Stacknutritionnutsobesity epidemicorganicoutofstockpaleo dietPerformance StackpesticidesPinkpost workout windowpre-workoutspregnantPrimal BodyProductsProgramsproteinprotein intakerated-1rated-2rated-3rated-4rated-5raw foodreal massrealmassRecovery Stackresistance trainingResponsive MenurmRMRROMseedsshred fastshredded absshredfastsick pack finisherssimplesix pack abssix pack finishersSix-Pack Finisherssix-pack programspdspeed shred 60spot target fatStacksStacksStrawberrystrength trainingstress eatingstretchingstructuring workoutsSupplementssupplementssweet potato dietsweetpotatodiettest tagthiveThriveThrive Landing Pagetime under tensiontipstrainingtraining systemUncategorizedunhealthyVanillavariablevegetablesw4wwarm-upweight gainweight lossweight loss foodsweight loss planweight loss success storiesweight loss supplementsweight loss workoutsweight trainingweights for womenweightsforwomenwfwwheywhey proteinwhole foods dietwinex-cellXCellzone diet

Archives for April 2017

Did you know that we have a calendar of workouts that change every single month? Every day you are a given a new workout, which keeps your training interesting and your progress continuous.

Here is one of out Metabolic Strength workouts straight off of our Elite calendar.

  • A1: Inverted Rows
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • A2: Floor Dumbbell Press
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • B1: Renegade Row
    • Sets: 3, Reps: 6-8/side, Rest Time: 60-90 seconds
  • B2: Seated Dips
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C1: Suitcase Deadlifts
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • C2: PushUps
    • Sets: 3, Reps 20, Rest Time: 60-90 minutes
  • D1: Good Mornings (Dumbell)
    • Sets: 3, Reps: 12-15, Rest Time: 60-90 seconds
  • D2: Dumbbell Flyes
    • Sets: 3, Reps: 15, Rest Time: 60-90 seconds

Exercise Library:

Floor Dumbell Press – Grab a pair of dumbbells and lie on your back flat on the floor, holding the dumbbells over your chest so that they’re nearly touching. Your palms should be facing out but turned slightly inward. Without changing the angle of your hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back up to the starting position. Straighten your arms completely at the top of each rep and lock out your elbows.

Renegade Row – With dumbbells in hand prop yourself up into pushup position. Have your feet set up to a wide base. Row your right dumbbell all the way up to your side, then lower it back to the floor. Do the same for the left side. Make sure your hips stay parallel to the floor.

Seated Dips – Put your pals on a bend and your heels on a flat bench in front of you with your legs fully extended. Using your arms lower to your body until your arms are at a 45º angle, then proceed back to starting position.

Suitcase Deadlifts – Hold a dumbbell in each hand at arm’s length in front of your thighs with your feet shoulder-width apart. Hold the dumbbells at your side, palms facing your body. Without rounding your lower back, push your hips back, bend your knees, and lower the dumbells just above your ankles. Pause, and then push yourself back up.

Pushups – Get into a plank position with your hands slightly outside your shoulders. Lower your body while keeping your back flat until your chest nearly touches the floor. Pause, then push back up.

Good Mornings – Grab a dumbbell on both ends palms facing each other and hold it behind your neck. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position.

Dumbbell Flyes – Grab a pair of dumbbells and lie faceup on a flat bench. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing each other. Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor. Pause, then lift the dumbbells back to the starting position.

If you enjoyed this workout and want more like it, be sure to sign up for Elite so you can keep your progress going in a community of people just like you. Don’t get left behind!

Are you an Elite Member? If not, you don’t know what you’re missing out on… and yes, you are missing out.

This blog is all about Elite, and you’ll get:

  • A great Elite workout
  • Always delicious stuffed peppers recipe
  • An exercise library so you can see how to do the results!

When you are an Elite Member, you get a calendar of workouts that change every month, hundreds of healthy recipes, and a continually changing library of music that will get you pumped and ready to workout. Plus, we give our Elite Members a HUGE discount on Custom Meal Plans.

We have follow-along videos and nutritional resources right at your fingertips.

Plus, a forum that is full of people just like you, working every day to lead better, healthier lives. And a coach that is there to answer your nutritional or training questions.

Here is an example of a quick workout and recipe, straight out of Elite:

Repeat: 4x, Rest: 1 minute

  • Extended Bird Dog – Reps: 1 minute
  • Dumbbell Thrusters – Reps: 30 seconds
  • Rolling Plank – Reps: 45 seconds
  • Burpees – Reps: 30 seconds

Repeat: 10x, Rest: 1 minute

  • Sprint – 15 seconds
  • Walk – 10 seconds

*When it says rest 1 minute, that means you rest following that last exercise for 1 minute. See exercise library below for workout descriptions.

This is just one of our short workouts on Elite, where workout length and intensity vary. You will never get bored with your workouts because your training is never the same.

And now that you are done with your Elite workout, you can refuel with a great post-workout snack that also fights inflammation! Here is one of our favorite recipes straight out of Elite, where we also give you hundreds of additional recipes.

Stuffed Bell Peppers

Ingredients: 

  • 6 oz of 99% fat-free ground turkey
  • 1/2 cup chopped onion
  • 1/2 cup diced tomatoes
  • 1 clove garlic, minced
  • 1/2 cup pre-cooked brown rice
  • 1 large pepper

Directions:

Preheat oven to 375º. Slice the top off the pepper, scoop out the seeds, stand up in a baking dish, and cook in the oven for 15 minutes, or until the turkey is fully cooked. Once cooked, remove from heat and stir in the rice. Remove the pepper from the oven and fill with the turkey picture, place back in the oven and continue to cook until pepper is soft, about 10 more minutes.

Macros:

Calories: 396
Fat: 4g
Carbs: 43g
Protein: 47g

Stop wasting your money on a personal trainer at your gym and sign up for Elite. You don’t need to spend hundreds of dollars having someone tell you what exercises to do when we can do it for you and get you real results. Plus, when you purchase a Custom Meal Plan as an Elite member, we take care of the nutrition part too.

Click here to find out more information on Elite.

 

Exercise Library

Extended Bird Dog – Get down on all fours with your hips up and your knees bent 90 degrees but only your hands and feet touching the floor. Raise your right arm and left leg until they’re straight and in line with your body. Return to the starting position. Repeat with your left arm and right leg.

Dumbbell Thrusters – Grab a pair of dumbbells and hammer curl them up to your shoulders. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement. Lower your body until the tops of your thighs are parallel to the floor. Push your body back to a standing position as you press the dumbbells directly over your shoulders.

Rolling Plank – Start in a plank position on your forearms. Next, turn your right forearm in and your left forearm in, just outside of your right. Now roll all the way up onto your right elbow so that you’re performing a side plank. Extend your left arm straight above you. Hold for another second or two. Return to starting position then repeat on your left side. Make sure to move your entire body as a single unit each time you roll.

 

You’ve heard us talk about HIIT and have even seen our extremely popular and effective programs, HIIT MAX and HIIT MAX II. Perhaps you are even one of the thousands of Elite members, who enjoy free workouts and recipes every month.

We all know that HIIT works, but do you really know what HIIT is and why it works?

HIIT is extremely effective, whether you are trying to lose fat or are already fit and want to tone your muscles.

Traditional cardio is often tedious, but we are told to do it to get your heart rate up, but who has time to spend hours on the treadmill? HIIT is how you get your heart rate up without turning to hours of traditional cardio.

In this blog, you’ll learn:

  • What HIIT really is
  • Top benefits of doing HIIT cardio
  • How to add HIIT to your life
  • PLUS! A HIIT workout for you to try at home!

What is HIIT? 

HIIT, or high-intensity interval training, is a type cardiovascular exercise where you alternate between short periods of high-intensity anaerobic exercise with periods of rest. These routines typically last between 20-30 minutes per session.

This type of exercise is especially effective for improving muscle and bone mass, but it also helps you burn more fat by increasing your metabolic rate. By using HIIT, you can effectively burn fat for hours after you have finished your workout, meaning it continues to work, even after you have stopped (1, 2, 3).

Studies have shown time and time again that HIIT is more effective at burning fat than most other types of exercise (4, 5, 6).

One study published in the journal Metabolism studied the effect of HIIT with ET, or endurance training. They found that, despite lower energy cost, the HIIT program induced a more pronounced reduction in body fat compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of body fat induced by the HIIT program was ninefold greater than by the ET program (7).

In other words, HIIT was highly more effective at burning fat than endurance training.

Other Health Benefits of HIIT 

Studies have shown that those who practice HIIT, or traditional endurance training, saw a significant improvement in cardiovascular fitness. People who did HIIT also saw greater improvements in VO2 max and body composition (8, 9). They saw almost double the improvement in VO2 max than those who did MCIT, or moderate-intensity continuous training, especially in those with coronary artery disease (10, 11).

HIIT can be especially helpful for people with diabetes. HIIT is beneficial because it can have a greater positive impact on cases of insulin resistance and VO2 max than other types of continuous training. Studies show that it is suitable as an alternative to these types of exercises to promote metabolic health and weight loss, which can improve the health of diabetics and those with metabolic syndrome (12).

How to Incorporate HIIT Into Your Life

There are so many benefits to HIIT and if you are trying to lose weight, or just stay in shape, then this is a quick way to speed up your results. The key to making HIIT successful is to make sure that your workouts are continually changing and you are eating a healthy diet of whole foods.

The best way to keep your workouts interesting and constantly changing, yet remaining effective, is to join others who are on a journey just like you. For us, that place is Elite, where our top members gather to get all of their training. A place that has helped bring you some of our best transformations ever. This is a monthly membership where you are given new workouts every single month, workout videos, a database full of healthy recipes, and a forum where you can get support, talk to other members, and ask questions. We have a highly qualified coach in our forums every day, someone you can chat with and ask the important questions to.

Being an Elite member means you are always experiencing something new and you can be excited every month to take yourself further and finally reach your goals. It is like having one of our workout programs if they never ended and continued to change as your progress. And as if the program came with your own real-life coach.

Click here and become an Elite member. You WON’T regret it!

Here is an example of the types of workouts you will see…

X-Cell is right for just about everyone!”

How can I say that without even knowing you? That’s a good question, but the answer is so simple. It quite literally lies in your DNA!

Keep reading and you’ll see…

  • What X-Cell really is
  • Why I use it
  • How X-Cell works with your DNA

Let’s Talk About X-Cell

First off, what is X-Cell? Why do I use it, and why do I highly encourage you to check it out and use it too?

X-Cell is a new, groundbreaking supplement, that uses a proprietary blend formula containing all five nucleotides found in DNA and RNA. X-Cell combines these nucleotides with other vitamins to further support cellular regeneration. In a nutshell, X-Cell will increase your endurance, speed up your recovery time and give an extra boost to your immune system.

So yeah, that’s what X-Cell is all about, and why I use it. And when I find things that change my life I have to share them with my family. That’s why I encourage you to try it and experience the same profound benefits I have gotten.

Remember when I said, “it quite literally lies in your DNA”? Here’s how:

Everyone who has been through high school science class has heard that DNA is the blueprint of life. By “blueprint” we mean that DNA contains all the codes for every single trait and function imaginable within your body. Your eye color, hair color, skin color, linings of your organs, immune system functions, and protein synthesis are all controlled by your DNA.

Many of us erroneously believe that we have rather permanent living bodies. But that’s simply not the case. From birth onward, our bodies are in a constant state of regeneration. For example, our stomach lining regenerates itself every 5 days. Our red blood cells regenerate themselves every 120 days. Even our bones are theorized to be constantly regenerating themselves, although that timeframe is closer to 10 years [1]. The point is, DNA is needed to fulfill these essential aspects of ongoing functions and constant regeneration.

Remember back in those science classes, the picture of the “double helix” DNA strand? Basically, it looks like a spiral staircase. The “steps” up the staircase, on the double helix DNA strand, are made up of nucleotides.

Like I said before, all 5 types of nucleotides are contained in X-Cell. Four of these nucleotides are used in the DNA itself, and the fifth is used by RNA. Think of RNA as DNA’s assistant to replication and cellular regeneration. RNA gathers the right nucleotides, in the right order to make it possible for DNA to replicate itself over and over, endlessly throughout our entire lives.

These nucleotides include:

  • Guanine
  • Cytosine
  • Adenine
  • Thymine
  • Uracil

In DNA, guanine only bonds with cytosine. And adenine only bonds with thymine. Uracil is used only in RNA.

Now imagine if you’re training to tone up, gain muscle, or simply just to stay in shape, feel good, and live a long, happy life. If your body is lacking in these nucleotides you’re going to feel sluggish, and your recovery from training sessions will take longer. Most likely, you will struggle to achieve that much-needed training intensity to really make a difference. Basically, you’d be wasting your time and you’d feel miserable. What’s the point in that, seriously?!?!

X-Cell ensures your body has an abundance of nucleotides, and that your DNA has all the fuel needed to perform its essential functions of regeneration. Remember, protein synthesis is an enormous part of DNA’s replication and regeneration process and training mandates your body synthesize tons of new proteins to tone up, bulk up, or just stay in shape. Whatever your fitness goals may be, you need nucleotides. And that’s why you need X-Cell!

 

Sources:

[1] “Nucleotides Crucial to Cell Regeneration.” Nnnsport.com. Nnnsport.com, 21 Mar. 2017. Web. 19 Apr. 2017. <http://www.nnnsport.com/nucleotides-crucial-to-cell-regeneration/>.

I just had to!

This workout was just too good not to drop, and my boy Chauncey (@getwrightfitaz) shows me a tip on how to get the most out of lateral raises.

Make this one tweak (at the 1:40-minute mark), and your medial deltoids will start to pop, and there’s nothing like big round shoulders.

The way they fill out those t-shirts, damn that looks good!

Ok so here’s the workout. It’s the exact type of training I do inside my 9-Week REAL MASS program.

This workout consists of two GIANT SETS. You’re gonna do each of these with little to no rest in between exercises. Only rest once you’ve completed the round (60 seconds), then repeat four times.

You’re gonna do that for each of the GIANT sets for a total of 8 rounds. The workout should take you 45-minutes max.

Complete Shoulder Workout

Tri-Set #1

  • Dumbbell Shoulder Press
  • Barbell Front Raise
  • Dumbbell Side Raises

Tri-Set #2

  • Barbell Upright Rows
  • Dumbbell Reverse Flys
  • Dumbbell Around The Worlds

Tempo: 3-1-1
Sets: 8 total
Reps: 12/12/10/8

60-second rest at the end of each round and resting as little as possible in between exercises for a total of 8 rounds.

How’s that burn?

OMG!!! I love it so much. This is the way I LOVE to train. If you love this style, grab my 9-Week REAL MASS program.

You get everything; exercise library, nutrition, all of the workouts – reps, sets, rest time, and most importantly TUT (time-under-tension).

That^^ one is a biggie, and if you’re not using TUT in your workouts now, you’re literally leaving gains on the table. I mean you have no idea how much faster you will grow through TUT training (something I cover extensively in my REAL MASS program).

Here’s a blog I did on TUT just in case you want to learn more. If your goal is fast results, I am talking real hard LEAN GAINS then TUT is a must. It will literally explode your results.

Trust me on this.

These are my results. Here is my transition. I used HIIT MAX™ to get lean and then TUT and REAL MASS to gain rock hard mass.

Real talk, real mass, that’s how it goes down. Enjoy, and let me know on social media @morellifit how it goes. I mean I already know, but…it would be nice to hear from you.

I’ve got your back.

Along with supplements like krill oil, eating a variety of fish is a great way to get Omega-3 fatty acids into your system. This fatty acid is something that most people on a Western diet don’t get enough of and it is important for the health of your body and your brain.

HEALTHY FISH AND CHIPS

Ingredients

Cod:

  • 4 oz of wild caught cod
  • 1 egg
  • ⅛ almond flour
  • 1 tbsp olive oil

Cole Slaw:

  • ½ cup of shredded cabbage
  • 1 tbsp paleo mayo
  • ¼ tbsp organic sugar
  • ⅛ tbsp white vinegar
  • ¼ lemon
  • Salt
  • Pepper

Sweet Potato Fries:

  • 1 fist size sweet potato
  • ½ tbsp olive oil
  • Salt
  • Pepper

 

Directions

Cod:

In a small bowl crack your egg and whisk until your egg white and yolk are completely mixed. Add your almond flour to another small bowl. Dip your cod in the egg and then the almond flour, lightly coating both sides of the fish. You will have leftover flour.

Add your tbsp of olive oil to a skillet and place over medium heat. Once your skillet is hot, add your fish to the pan and let it cook on each side until it is lightly brown (about 4 minutes on each side).

Cole Slaw:

Combine your cabbage, sugar, and vinegar. Squeeze lemon and add a pinch of salt and pepper. Mix.

Sweet Potato Fries:

Cut your sweet potato into strips and add to a bowl of cold water. Let sit for 10 minutes. Drain the water and dry your sweet potato strips. Coat in olive oil and spread your fries out on a pan. Sprinkle salt and pepper on top of the fries and bake at 450º for 20 minutes, flipping after 10 minutes.

Macros

Calories – 549
Protein – 27
Carbs – 35
Fats – 22

Let me ask you a question…

Do you work hard, strive to succeed at your job, and have a family or kids to take care of? If you are juggling all of this, then you know how hard it can be to get through your day, especially if you are trying to juggle an entrepreneurial career as well.

If you are like me, your life is busier than anyone can imagine and throughout your day you have to be so many things to so many people. As tiring as keeping up with life can be, there is a solution.

In this post, you’ll see…

  • What Thrive is and how it can help you
  • My reasons for creating this supplement
  • Thrive’s ingredient list
  • My TOP time to take Thrive
  • How to boost the function of Thrive

I know you because I was you. You are working hard at your job trying to make a good life for your family, the very one you come home to and be the best mom, dad, or spouse you can be. You have a home that needs your attention and kids that need help with their homework. On the weekends you spend your time catching up on life and working to make memories with your family.

At the end of the day, you’re exhausted…

And sometimes you aren’t sure how you even keep it up.

This is where eating a healthy diet, getting enough sleep, and exercising can come in handy and give you the energy every day to do the things you need to do and be the person your family deserves.

Now I know what you’re thinking… easier said than done, right?

These three things can make life better, but I also know that sometimes the realities of life get in the way. Sometimes, you don’t always get the sleep you need to make it through the day; sometimes you just don’t have the energy to make it to the gym or do your home workout.

What Can Thrive do for You?

This is where THRIVE comes in. This supplement is all natural and can boost your energy, memory, and focus.

When we released this supplement, we knew that it worked well, but after having it out for several months and hearing the feedback, I am blown away by how it has helped so many people.

Why I created Thrive:

When we created THRIVE, we wanted a brain-boosting supplement to help us focus better, but what we got was a supplement that does that and helps people have the energy and concentration to be the best person they can be.

We have gotten so many emails and responses from individuals on social media telling us how it has helped them find the energy and concentration needed to keep up with their kids after a long day’s work. I have been told by people who have ADHD how it has helped them finally be able to focus on the tasks at hand.

I know in my life, it has helped me balance my company with my family life. I now have the energy and focus needed to bring my company to new heights. Sometimes… ok, most of the time, I work long hours and don’t always get the sleep I need and that was starting to impact my family time. But now, I can work the long hours needed and still have the energy to take my little girl to dance class and play with son before bed.

These are the eight specific brain-boosting herbs:

  • Ginko Biloba
  • Periwinkle
  • Water Hyssop
  • Ashwagandha
  • Goto Kola
  • Schizandra
  • Skullcap

These herbs can help you fight mental fatigue and boost your brain function.

Here are my top 3 times I take Thrive:

  1. In the morning so I can start my day with the most focus and clarity. I want to stay sharp and tackle everything in my schedule.
  2. Midday to avoid that afternoon crash. We all feel that afternoon fog, but with Thrive I can avoid the crash and not lose precious hours, but rather use them to get what needs to be done in my busy day. Working at 50% doesn’t work for me, and I’m sure it doesn’t work for you when you feel that crash coming on.
  3. Before a workout, so I can have mental focus, clarity, and the ability to crush what I need to do. Many of these herbs are used by top athletes to help keep them sharp and performing at their very best. You may not need it for any physical sport, but I know you want to be at your best mentally.

Getting the Max Benefits of this Brain Boosting Supplement

I want to make sure I’m getting the most out of this supplement by not only taking it at the optimum times but also taking it with the optimum complimentary supplement. Krill oil is a brain-boosting powerhouse and has been shown to increase memory, thinking skills, and reaction time. Krill oil compliments the powerful focus, memory, and cognitive support that Thrive offers and I make sure to take them together once a day.

Sometimes, it is the mental fatigue that can be more draining than the physical, and that is what this supplement is for. We have protein, BCAAS, and X-Cell that help you push further physically, but there are also ways you can go further mentally. And one can argue that this is even more crucial. If you aren’t at your best mentally, then it is even harder to reach any goals you may have for your physical well-being.

Thrive has changed the mental game for me and pushed me further than I thought even I could go at this speed. I challenge you to look in on your cognitive needs and realize your brain is your most powerful tool. How are you fueling and supporting it? Let Thrive take down the mental blocks that might be limiting you and see how you start thriving too.

When we think of testosterone, we think of the hormone that men are always trying to boost to get more muscle mass. And yes, this is the male hormone that has a crucial role in the development of male sexual reproductive tissues, muscle and bone, and body hair.

But this hormone isn’t just for men. Women also produce this hormone in the adrenal glands and ovaries, and it plays a significant role in their bodies. When talking about testosterone, we are no longer just talking about men’s health, we are also talking about women’s health.

In this blog, you’ll learn:

  • Top myths that women believe about testosterone
  • What testosterone actually does for women
  • How to tell if you have low testosterone as a woman
  • When you should consider a testosterone replacement

For women, testosterone levels are at their highest around age 20 and then begin to decline throughout the rest of their life, unlike men who start to drop testosterone levels around the age of 30.  Just like men, women can also experience low testosterone levels, and that can have an unhealthy impact on their lives.

When women reach a point where they are not producing enough testosterone on their own, it is often advised to begin hormone therapy. Many women, however, may be apprehensive about this decision.

There are many myths that are believed when it comes to women, testosterone, and hormone therapy replacement, also known as T therapy (1).

Top Women and Testosterone MYTHS…

  • Masculinizes females

The presence of testosterone alone does not create masculinity in women, and true masculinity is not possible. Many women who produce low testosterone, such as post-menopausal women, are given testosterone replacement therapy, and in turn, it can even stimulate femininity. While those who are given doses that are too high can see results of increased hair growth, this side effect is not permanent and can be reduced with lower doses of testosterone (2, 3).

  • Testosterone causes hair loss

Because testosterone is often associated with men, and men are associated with hair loss, women fear that it can cause them to start losing the hair on their head. There is no study that shows testosterone to be the causation of hair loss. In fact, one-third of women experience hair loss and thinning hair as they age. It has been demonstrated, however, that low testosterone, as well as other life factors, can contribute to hair loss (3).

  • Testosterone increases breast cancer risk

While in the past some studies have suggested a possible association between breast cancer and increased testosterone levels, more recent studies have shown these studies to be limited and with no proof of causation. In fact, clinical studies have proven that testosterone can help protect women from breast cancer and have positive effects on breast cancer survivors (4, 5, 6).

  • Testosterone causes aggression

While it has been shown that anabolic steroids can cause aggression, the same does not occur with T therapy. A study published in Maturitas indicates that 90% of post-menopausal women who use T therapy have a decrease in depression, anxiety, irritability, and aggression (7).

What Does Testosterone Do In Women?

  • Maintain sex drive

As women grow older, especially after menopause, they begin to feel a dip in their sex drive and this can often be the result of lower testosterone levels. After menopause women see a drop in both testosterone and estrogen, but testosterone production is reduced significantly in comparison to estrogen. Studies show a correlation between testosterone and women’s sexual health (8).

Low testosterone levels are not just a result of menopause, but can also happen to women who are younger, especially if she has had her ovaries removed.

  • Bone Health

As women age, and especially during post-menopause, it is common for women to begin to lose bone density and strength. Maintaining normal testosterone levels is essential for maintaining healthy bones and keeping them strong. When testosterone increases, so does bone density (9, 10).

  • Manage Pain

Studies show that higher levels of testosterone in both women and men are associated with higher levels of pain management. One such study showed that joint and muscular pain significantly improved in post-menopausal women after testosterone replacement therapy  (711).

  • Cognitive Health

Research shows that testosterone may be important to the cognitive health of both men and women. A 26-week study conducted on 92 healthy post-menopausal women were given testosterone replacement therapy, rather than estrogen therapy. After the 26-weeks were up, the women saw a significant improvement in both verbal learning and memory. This can be important for women as they are at a higher risk for dementia than men (12).

Symptoms of Low Testosterone in Women?

For most women, testosterone levels are not something that is thought of, especially at a young age. And this is because most women do not suffer from low testosterone levels and when they do, it is post-menopause or after they have had their ovaries removed. This is because the ovaries are one of the places responsible for the production of testosterone and once they are removed, women produce 50% less testosterone than they had before.

If you have gone through menopause, had a hysterectomy, or lost pituitary gland function and felt a decrease in your sex drive then your testosterone levels are something you want to keep an eye on. If you have not gone through any of these three situations, you can start supporting a healthy hormone balance now as you begin to get older, especially once you are past your early twenties, as this is when testosterone production starts to drop.

Should You Take a Testosterone Replacement?

Many women turn to T therapy to replace their lowering levels of testosterone. If you suspect that you are deficient in testosterone, be sure to talk to your doctor who can diagnose you and determine the appropriate treatment.

Until therapy is needed, there are many ways that you can support healthy testosterone production, and that is through a healthy diet and exercise. Studies have shown a correlation between lifting weights, as seen in our Weights for Women program, and a healthy level of testosterone production (13, 14).

But the best and most natural way to get testosterone is to eat foods and the workouts you do. Here are 5 foods you should include in your diet and a workout that is sure to boost your testosterone!

  • Oysters
  • Eggs
  • Pomegranate
  • Spinach
  • Mushrooms

We know that diet is a highly important part of staying healthy and managing our weight, but what we eat also has an effect on the hormones that our body produces. One of these hormones that can be affected by the food you eat is testosterone.

In this post, you’ll learn why the following foods increase testosterone:

  • Oysters
  • Eggs
  • Pomegranate
  • Spinach
  • Mushrooms

Testosterone is a hormone that helps to maintain bone density, fat distribution, muscle, facial and body hair, red blood cell production, sex drive, and sperm production. For these reasons, many men try to find ways to boost their testosterone levels, which can be done through exercise and natural nutrition.

But remember, testosterone isn’t just important for men, but it is also important for women.

Just because testosterone is considered the male hormone, doesn’t mean that it isn’t important for women as well. Both men and women produce testosterone, although in different amounts.

Women produce a lower amount of testosterone in comparison to men, but it’s used for many of the same reasons, such as maintaining bone and muscle mass, fat loss, and sex drive. While women are usually concerned with estrogen, testosterone production should not be forgotten (1, 2).

Here are some foods that you can eat to naturally boost testosterone levels:

  • Oysters

We’ve all probably heard that oysters are an aphrodisiac and perhaps there is some truth in that. When it comes to food, oysters have the highest amount of zinc, a mineral that is proven to boost testosterone levels, which in turn, increases sex drive (3).

  • Eggs

Egg yolks, in particular, are a natural way for you to boost testosterone. Egg yolks contain vitamin D which is associated with higher levels of testosterone production (4).

If you remember our previous post on other natural ways to promote testosterone, then you know that your controlling your cholesterol levels can play a part in controlling your testosterone. The yolk inside of an egg is an excellent source of natural cholesterol that boosts your HDL levels (5).

They are also packed with vitamins A, B, D, selenium, and iodine all of which help to boost your testosterone levels.

  • Pomegranate

Throughout history, the pomegranate has been associated with fertility. Studies now show that the pomegranate has a connection to sexual reproduction.

Pomegranate juice increases salivary levels of testosterone by an average of 24%, while also alleviating blood pressure, anxiety, and can positively affect mood (6).

  • Spinach

Remember the old cartoon character Popeye and his claim, “I’m strong to the finish, cause I eat all my spinach”? As it turns out, Popeye was really onto something!

Spinach is now proven to not just promote strong muscles, but also naturally increase your testosterone levels due to its high levels of magnesium. This is especially true for people who consume magnesium and regularly exercise (7).

  • Mushrooms

A study published by Evidence-Based Complementary and Alternative Medicine showed that mushrooms, specifically Ganoderma lucidum — or reishi mushrooms — increases testosterone levels two-fold, while also helping to recover after physical activity (8).

Whether you’re male or female, testosterone is an important hormone that your body produces but can begin to decrease as you age. Don’t lose out on the amazing effects that testosterone plays in your health and your sex drive. Enjoy the benefits of these testosterone-boosting foods by just adding them to your diet where you can.

If you are looking to boost testosterone, it is crucial to remember that diet is only one solution and with most things related to our health, exercise can also play a crucial role. If you read our previous post on testosterone, then you know that lifting weights can help boost testosterone levels and in turn, rising testosterone levels can help build muscle. Using a workout program such as Real Mass, which aims to help you build up to 10 lbs of lean muscle in only 8 weeks works on this very idea.

Check out our bonus workout below, straight from out Real Mass program!

Testosterone is a hormone that is produced by both men and women, although the amount of testosterone produced may differ. For men, testosterone plays a large role in reproduction and sexual function. In fact, low testosterone can impact sperm production, sex drive, fat distribution, red cell production, and muscle mass. One study even points to a correlation between testosterone levels and the prevention of osteoporosis (1).

In this blog, you’ll learn…

  • How to use exercise to increase testosterone levels
  • What vitamins and minerals you can take for testosterone
  • Herbs and supplements that are available
  • Ways a simple diet change can improve your levels
  • And when to you should start considering steroids (and it’s not what you think!)

Although low testosterone can affect men at any age, it generally begins to decline around the age of 30 and continues to decline as time passes.

Aside from age, there are many things that can impact the production of testosterone, such as many prescription medications and drugs, as well as diet, and lack of exercise.

Let’s talk about testosterone, how you can boost and maximize production, and how you can keep it stable as you grow older.

Use Exercise To Raise Testosterone Levels

One of the first things you can do to boost your testosterone naturally is through exercise. There are a couple of different ways you can do this, and one way is to get into strength training, as it triggers the release of testosterone. It does this because when we tear our muscles down, our bodies have to make testosterone to repair the damage (2, 3).

Studies have shown that exercise, especially weight or resistance training can help to increase testosterone levels. Using a program such as Real Mass can both tone your body and increase your testosterone levels in only eight weeks.

The reason lifting weights makes your muscles grow is because lifting weights forces your muscles to release a chemical called lactic acid. This is the chemical which gives you that “burn” after a really good set (4).

Interestingly, as stated, exercising and lifting weights can help to boost your testosterone levels and it has also been shown that increased testosterone can assist in the development of muscle mass. So training with a program like Real Mass can not only help boost your testosterone, but that testosterone can, in turn, help you build muscle (5).

Vitamins and Minerals to Boost Your Testosterone

Next, we can naturally boost testosterone through the things that we put into our bodies, such as vitamins and minerals. One of the most effective ways that you can increase testosterone production is through the consumption of zinc, a mineral essential to keeping our endocrine system (responsible for hormone production) healthy. The number one food that contains zinc is oysters, but you can also get zinc from a supplement called ZMA (zinc mono methionine aspartate). This supplement is typically zinc, coupled with magnesium and vitamin B6 to support healthy testosterone production and to help with recovery after a workout. Plus, most people are deficient in both zinc and magnesium (6, 8).

Most people are also deficient in vitamin D, yet this vitamin, in particular, is critical for numerous reasons. There has been extensive research done, showing that Vitamin D is great for cancer prevention, muscle building, and testosterone support. Also, what they are finding is that men with low vitamin D tend to have low testosterone, but once they supplement with vitamin D, their testosterone levels rose significantly (8, 9).

A few other vitamins and minerals include:

  • Vitamin A – Is stored in the testicles and when you are low on Vitamin A, your testosterone goes down, and your estrogen goes up.
  • Vitamin C – Can help lower cortisol and prevent testosterone oxidation.
  • Vitamin E – Deficiency in Vitamin E has been shown to lower the luteinizing hormone, follicle-stimulating hormone, and testosterone.
  • Selenium – Helps to regulate glutathione and increase testosterone levels.
  • Boron – It has been shown that having 10mg/day can increase free testosterone by 28%.

Herbs and Supplements To Boost Your Testosterone

Some other natural ways to boost your testosterone naturally is through herbs and supplements, and the first is D-Aspartic Acid. This triggers the luteinizing hormone, which ultimately makes our bodies produce testosterone.

Another useful herb is Maca, a root vegetable that comes from Peru and research suggests that it can support our natural production of hormones through the endocrine system, which plays a part in the production of testosterone and the libido (10).

A few other herbs and supplements that can support healthy testosterone production are:

  • Avena Sativa – Releases bound testosterone so that it is more active within the body.
  • Stinging Nettle – Prevents testosterone from binding to the sex hormone binding globulin.
  • Royal Jelly – Increases the bodies testosterone production as well as supports libido.
  • Mucuna Pruriens – Increases dopamine, while lowering prolactin and increasing testosterone.

These herbs and supplements have been shown to free up testosterone, as most testosterone in our bodies are bound to sex hormone binding globulin, so it, in a way, holds it hostage, not even allowing it to work. These herbs release testosterone and free it up so that it can enter into our blood (11, 12, 13).

How Diet Can Naturally Help You Produce More Testosterone

Your diet is another great way to increase your testosterone levels naturally, and you can get so much through your diet alone. Most of what supports a healthy testosterone production is having the right amount of micronutrients. An excellent way to do this is by getting a Custom Meal Plan. All the of the vitamins and minerals that we talked about can be obtained from eating a healthy diet consisting of a broad spectrum of foods. If you are always eating the same things every day, you are going to be limited in what you are bringing into your body.

If you want to boost your testosterone production through your diet, there are many things you can either eat or avoid eating, to do so. First and foremost is to avoid alcohol. Alcohol is detrimental to your testosterone production and your overall gains. You also want to avoid lots of sugar, fried food, and processed food. All of these things lower testosterone production and ups your estrogen production. In fact, the more body fat you have, the more estrogen and less testosterone your body makes. This is because adipose tissue secretes hormones that enhance estrogen production, so the leaner you get, the more testosterone you will produce.

Avoiding these foods also supports healthy cholesterol production, which supports a healthy testosterone production. To support healthy testosterone production, you need to support healthy cholesterol production, meaning you need to lower your LDL cholesterol and up your HDL cholesterol. This is because cholesterol is the base of all energetic hormones and the base of testosterone (14).

The foods you want to consume would include things such as your healthy fats (monounsaturated fats and saturated fats), like avocados, grass-fed beef/bison, grass-fed butter, wild salmon, olive oil, coconut oil, and macadamias. These will support healthy cholesterol and in turn, support healthy testosterone production (15).

Here are a few more things you can include in your diet to boost your testosterone (16, 17, 18):

  • Cruciferous veggies – Indole-3-carbinol and diindolylmethane, found in these vegetables, helps to lower estrogen metabolites.
  • Garlic – Contains allicin, which improves testosterone levels and lowers cortisol.
  • BCAAs – Shown to increase testosterone levels, especially when coupled with exercise.
  • Whey – Research suggests that consuming whey protein, along with exercise, can help to increase testosterone up to 25%.
  • Mushrooms – Such as, shiitake, portobello, crimini, and baby button all block aromatase, an adrenal enzyme that supports estrogen production.
  • Pomegranate – Blocks estrogen and is full of antioxidants.

Should You Turn to Steroids To Boost Your Testosterone Levels?

Now that we have talked about the natural way you can boost testosterone, I think it is important to also touch on the use of steroids, as it is something that many people will turn to if they are not producing enough testosterone. Steroids are not something that you should turn to because you want to boost your testosterone levels, but it is something you need because your body is not producing enough.

First and foremost, if you end up wanting to try the route of anabolic steroids (we recommend trying the previously mentioned ways first), you must go to the doctor so that it is supervised and your health is regulated. There is certainly a healthy and an unhealthy way to go about using steroids to supplement a lack of testosterone production, so make sure you do it the healthy way and are being backed by a physician. If you try to do it on your own, you can end up hurting yourself and not get the results that you are looking for, which is healthy hormone balance.

Let us be clear, these are not the illegal steroids that people turn to to get an “edge,” but rather steroids that are given to you by your doctor for medical purposes if your body is not producing the hormone levels that it should. Not for you to try and get ahead in the gym. That is where you can cause severe damage to yourself.

These are all ways that you can boost your testosterone and remember, always try the natural course first and always put your health above all else.

 

Everyone at one point or another hits a plateau, and we all want to speed up our results and get to our goals quicker. By adding weights into your workout, you can both increase your progress and avoid any plateau that you may hit.

Here is a free workout that will work both your glutes and legs. Check out the full workout below and follow along:

Lower Body Burn:

  1. Curtsy Lunges with Dumbbells: Squat in between 20 reps x 3.
    – Make sure you aren’t compromising form for weight.
  2. Pistol Squats: 15 each leg x 3.
    – Don’t let your knees go over your toes. Hold a heavyweight and put most of your weight on your heels.
  3. Side Lunge Squat with weight: 20 reps each leg x 3.
    – Keep foot faced forward, so you don’t stress your knees.
  4. Glute Towel Slide: 15 reps x 3.
    – Put all of your weight on the standing foot. Keep weight in the heel. Go as deep as you can.
  5. Jump Squats: 30 jumps x 3.
  6. Sumo Pulses: until exhaustion: (aim for 30 pulses) x 3.

The great thing about this workout is that you can do it at the gym or home. No fancy equipment is needed. All you need is some weights and you are good to go. This is the same type of workout that you can find in our Weights for Women program, and it has been used by thousands of women to lose weight and tone their body. 

It has been a popular myth that lifting weights alone will naturally make you bulk up when, in fact, that isn’t the case. What happens is it helps you burn fat faster and target specific areas. To bulk up, you have to eat the diet of someone who is trying to bulk, and you have to put a lot of work into it.

Weights aren’t just useful for targeting fat, but they are great if you hit a plateau. If you find yourself at a place where you can’t seem to make any more progress, and your goals appear to be slipping away, try adding in some weights to get over this and get back on track to your goals.

If you enjoyed this workout, then check out Taylor’s full body workout. Or, check out Weights for Women, a comprehensive program dedicated to workouts just like this.

Site by codeart.mk