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Often, you hear the word inflammation and think of something terrible. But truthfully, your body experiences some pro-inflammatory effects. For instance, when you get sick. A massive release of white blood cells is released to attack the virus, which produces inflammation.

Or when muscles break down, they produce microtears on your muscles that produce inflammation caused by your training. The inflammation created acts as a signal to release hormones that rebuild muscles. Again, this is a perfectly normal post-training workout response.

The inflammation process is how your muscles repair. For example, when you work out, you create micro-tears in your muscles, stimulating and activating the inflammatory process. This inflammation is good. It is pro-inflammatory. Importantly, this inflammation signals the release of growth hormone, testosterone, and protein synthesis. These two hormones are responsible for repairing your muscles. And protein synthesis uses amino acids to rebuild them.

Because these hormones are highly sensitive in the first hours of post-training, it is best not to interrupt the process. So, avoid painkillers like ibuprofen, as well as eating vegetables.

So nutritionally speaking, consuming protein and carbs like granola immediately following exercise is the best option. It helps with protein synthesis for muscles to rebuild and replenish energy in a big way. But hold off on the veggie consumption for now. Antioxidants are present in vegetables. And antioxidants are also anti-inflammatories.

So, after a workout, avoid eating vegetables for a few hours so it does not interfere with the muscles pro-inflammatory response. Wait until lunch or dinner so they can help naturally reduce and clear the inflammation after the hormonal release is finished. Inflammation tends to linger, and veggies are a great way to flush it out.

Lets make it easy to understand and put it into one category. Stress is stress. The body determines it by what is happening inside. Acute inflammation is a positive thing. The problem is when inflammation becomes chronic and does not subside. When inflammation lingers too long, or youre experiencing too much of it, it makes it more difficult for muscles to repair, grow, become stronger, and function well.

For example:

The production of growth hormone and testosterone is suppressed when the body is under constant stress. Additionally, protein synthesis is inhibited. As a result, the bodys ability to repair and rebuild are diminished; therefore, muscles arent entirely recovered and restored. In turn, this causes your muscles to feel exhausted, weak, and prone to injury.

Exercise and training are powerful inflammatory stimulants. However, inflammation is a bit of a double-edged sword. You need it to grow and signal the proper process to make you stronger. But on the other hand, constant inflammation is detrimental. You want the inflammatory process to do its job and not get out of control to be a problem.

So, if you understand how inflammation works, you can use it to your advantage to recover faster and become stronger.

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Is Inflammation Good for Muscle Growth? And Does it Help to Eat Your Protein Before Your Vegetables? - STACK

We recently came across a debate on Reddit about Nugenix Total T reviews. A middle-aged man who'd apparently used Total T for 6 months was ranting about how the product didn't work for him. He said that he was extremely disappointed and that it was a waste of money.

Best Alternatives for Nugenix Total T TestoPrime - Top rated Testosterone booster with a lifetime guarantee TestoFuel - A bestseller with over 250,000 happy customers Prime Male - Trusted by millions of middle-aged men worldwide

There were some new accounts that were fiercely defending the product and claiming that it had worked wonderfully for them.

We have been reviewing dietary supplements for over 3 years now and have come to the conclusion that most of these products are nothing but placebo pills. But when a product is marketed so well and has such good reviews, it is hard not to get tempted to try it out.

That is why we decided to take a closer look at this particular testosterone booster to see if it was really as ineffective as this man claimed.

What is Nugenix Total T?Nugenix Total T is a testosterone booster that claims to help in boosting energy levels, improve sex drive, and help in muscle growth. The company has been around for quite some time now and has a range of men's health products.

There's Nugenix Total T Maxx, a vitality booster, and even a free testosterone booster.

Testosterone boosting supplements are nothing novel. There's enough clinical evidence to say that testosterone levels in men have been declining every passing year.

Researchers attribute this to everything from environmental toxins to microplastics. But the fact is that your grandpa probably had double the T in his veins at your age, that you do now.

That's why TRT is a billion-dollar industry. But, a lot of people, us included do not subscribe to the idea of pinning exogenous testosterone for the rest of our lives.

That's why natural testosterone boosters like Total T, sell like hotcakes. You see, everyone wants to bump up their T levels with a pill. But, the question is - do these pills work?

How does Nugenix Total T work - The claimsNugenix Total T claims to offer the whole bouquet of benefits one associates with increased testosterone levels including lean muscle mass, sexual health, reduced body fat, fewer instances of erectile dysfunction, and energy levels.

Why, if we weren't aware that we are reading about a testosterone boosting supplement, we'd be mistaken that this was in fact an advert for a TRT clinic.

Lean Muscle mass tissueThe amount of muscle mass that your body can produce and sustain is inversely proportional to your age. So as you get older, it becomes increasingly difficult to put on and maintain muscle mass.

If you are over the age of 30, you have probably noticed that you are not as strong as you used to be and that it takes a lot more effort to stay in shape or even just get in shape. That can be attributed to your testosterone levels which have probably gone down by 1% every year since you turned 30.

Nugenix claims that their supplement can help in boosting muscle mass and strength by naturally increasing your testosterone levels.

Increased strengthThe amount of muscle mass that you have is not the only thing that contributes to your strength. Testosterone also plays a role in how strong those muscles are.If you have more testosterone, your muscles will be able to generate more force and help you lift heavier weights.

Nugenix Total T claims that it can make you stronger. If you are a middle-aged man, who's just hit a plateau in the gym, then this claim will definitely interest you.

Increased sex driveOne of the telltale signs of low testosterone is a loss in libido. Testosterone is the hormone that's responsible for your sexual urges. So, it stands to reason that if your T levels are down, so is your sex drive.

You just do not feel the urge to indulge in sexual activity anymore. Total T can apparently boost testosterone production to the extent that it has a positive influence on your sexual health.

Confidence and energy levelsAs your Testosterone levels increase, you will notice a difference in your mood. There's a marked improvement in the way you feel, you approach tasks. That's because Testosterone also happens to be this potent neurosteroid that offers all these benefits.

And Nugenix claims that their supplement can help in boosting your confidence and energy levels by increasing your serum testosterone levels and your free testosterone levels. Most testosterone supplements do not even affect your free testosterone levels.

So this claim from total t testosterone booster actually came across as a surprise.

Ingredients in Nugenix Total TThe first thing that we always check when reviewing a dietary supplement, is the list of ingredients.

This gives us an idea of how effective the product is likely to be.

Nugenix contains the following ingredients: B-Vitamins - B6 & B12 Minerals - Zinc, Boron Amino acid - L-Citrulline Malate Herb - Eurycoma Longifolia & Fenugreek

So, there are some interesting things in there. There's L-Citruline Malate which is a popular ingredient in pre-workout supplements.

It's an amino acid that's known to improve blood flow and increase nitric oxide levels in the body.

This can lead to better pumps in the gym. But, there's no clinical evidence to show that it can boost T.

The minerals Zinc & Boron are known to be important for Testosterone production.

Boron, in particular, is a micronutrient that's known to increase free testosterone levels in the body. However, the doses of these minerals in Nugenix are pretty low and are unlikely to offer any benefit.

The herbs too, have some interesting properties. Fenugreek is known to be a popular ingredient in Testosterone boosters. It's known to increase free testosterone levels and also has the added benefit of lowering SHBG (sex hormone binding globulin) levels.

Eurycoma Longifolia or apple fruit extract is another herb that's often used in T-boosters. It's known to be a potent aphrodisiac and is also thought to increase testosterone levels.

However, the doses are so minuscule that they are unlikely to offer any benefit.

So, on the whole, the ingredient list is not too impressive. There are some good ingredients in there but the doses are pretty low and are unlikely to offer any benefit.

Does Nugenix Total T work?The reason why we always review the ingredient list and then correlate it with clinical studies is that manufacturers are able to get away with a lot of lies and false claims.

The same is the case with Nugenix.

They have made some bold claims, which sadly have little or no clinical evidence to back them up.

Here's what we think. The ingredients are under dosedAs we said, there are some good ingredients that we consider to be the gold standard for anyone who's suffering from low testosterone levels. There's Zinc, Boron, Fenugreek, and Eurycoma Longifolia.

All of these ingredients have been clinically proven to increase testosterone levels. However, the doses are way too low for them to offer any benefit.

The doses are so low that they are unlikely to increase your testosterone levels by even 1%. Only if you are deficient in one of these minerals in the first place, may you see a small increase in your testosterone levels.

Ineffective ingredients for cosmetic appealThe other ingredients like B-Vitamins and L-Citrulline Malate are not going to have any effect on your testosterone levels.

It may produce some other benefits like improving blood flow and energy levels but not testosterone.

The doses are also very low for them to have any significant effect.

This is something that supplement companies do to make their products look more impressive. They include ineffective ingredients in their product, which actually does nothing other than increase the price of the product. L-Citrulline will convert into Arginine in your body and improve blood flow, which can lead to better muscle pumps.

That may fool some users into thinking that the product is working but it doesn't actually increase testosterone levels.

Nothing to boost free testosterone levels as claimedOne of the claims that they make is that Nugenix Total T can increase free testosterone levels and not just total testosterone. For those who are new to this, free testosterone is the percentage of testosterone that is bioavailable for use.

It's not bound to SHBG (sex hormone binding globulin) and can be used by your body for various functions.

Theoretically, this sounds true because some of the ingredients like Fenugreek and Eurycoma Longifolia are known to decrease SHBG levels in the body. This results in more testosterone being available for use.

But the letdown is the dosage. The doses of these ingredients are way too low for them to have any significant effect. Also, if Total T could increase your free testosterone levels, why do they sell another nugenix free testosterone booster?

Click here to Buy the Best Testosterone Boosters

Nugenix Total T CostAt $69.99 for a month's supply, Nugenix Total T is probably one of the most expensive T-boosters on the market.

For a lower price, you can get TestoPrime which actually has clinically effective doses of all its ingredients and is also one of our top-rated testosterone boosters.

Nugenix Total T review - Final ThoughtsNugenix Total T in our opinion is a let down. They obviously have a strong marketing team because we see their adverts everywhere.

But when it comes to the product, it's just not good enough.

It doesn't have clinically effective doses of its ingredients and is also very expensive. We would recommend that you give this one a miss and go for something else.There are three potent and clinically backed testosterone boosters that we would recommend.

#1 - TestoPrime - Our top rated T-booster with potent ingredients at clinically effective doses

Most testosterone boosters sold on the internet shy away from offering anything more than a template guarantee. But TestoPrime is the only T-booster that comes with a lifetime money-back guarantee.

If you don't see any results with TestoPrime, you can return the empty bottles and get a full refund. What does that tell you? For us, it shows that the company is very confident about the results their product can offer.

TestoPrime contains 12 clinically backed ingredients at optimal doses to help increase your serum and free testosterone levels.

Why TestoPrime is better than Nugenix Total T?There are two things that separate a quality testosterone booster supplement from an average one. The dosage of the ingredients and the quality of the ingredients.In our opinion, Nugenix Total T fails on both fronts.

The doses of the ingredients are way too low for them to have any significant effect. And some of the ingredients included are not going to have any impact on your testosterone levels.

On the other hand, TestoPrime is the strongest testosterone booster supplement on the market. It contains doses of all its ingredients that are clinically backed to help increase testosterone levels in your body, totaling almost 12 grams per dose.

The top 3 benefits of using TestoPrimeUsers who have used TestoPrime for a few months have claimed a total transformation in their lives. But we are going to limit it to the top three benefits here.

TestoPrime can help increase your energy levels and staminaIf you are someone who is looking for a safe and natural way to boost their energy levels, look no further than TestoPrime. The ingredients present in TestoPrime have all been clinically backed to support energy production in your body. You will gain muscle a lot easierIf you lift iron, get ready to see some serious gains. TestoPrime can help increase the level of nitrogen retention in your body, which is essential for protein synthesis and building muscle mass. You will notice an improvement in your sex lifeThe testosterone boosting effects will also extend to your love life. Testosterone is not only responsible for giving you those gains in the gym but also plays a vital role in regulating your sexual health.

If you have been experiencing erectile dysfunction more often, then your testosterone receptors in the penile tissue might be affected. This will help restore it.

TestoPrime CostDespite the huge difference in the potency and the ingredients, TestoPrime is actually priced lower than Nugenix Total T.

A bottle of TestoPrime that will last you a month costs $59.99. You can save money by opting for the 3-month package which cost $177.00 and gets you two bottles for free. Keeps getting better, doesn't it?

TestoPrime - Final thoughtsIf you are looking to increase your testosterone levels naturally, this is the first product you should go for. TestoPrime is our top-rated testosterone booster for a reason. It contains clinically effective doses of all its ingredients, comes with a lifetime money-back guarantee, and is also priced very reasonably.

Click here to buy TestoPrime from the official website now."

#2 - TestoFuel - Get Ripped and Vascular in months

TestoFuel is our go-to testosterone booster for athletes, recreational lifters, and former anabolic steroid users looking for a natural alternative to pinning. This amazing T-booster can help increase your lean muscle mass, improve your strength and shave off body fat - all at the same time.

The ingredients present in TestoFuel have all been clinically backed to support testosterone production in your body.

Why we recommend TestoFuel over Nugenix Total T?Any brand that tries to tell you that performance enhancement is solely about testosterone is talking out of their asses. It's not just about testosterone, it's about every anabolic hormone in your body working in harmony.

There are five main hormones that are responsible for muscle growth and fat loss. They are testosterone, GH (Growth Hormone), IGF-1 (Insulin-like Growth Factor), cortisol, and estrogen.

Testofuel is designed to support optimum levels of all these hormones, which is what makes it so potent for athletes.

Top 3 benefits of using TestoFuelIf you are wondering how using TestoFuel will translate into real-world benefits, here are the top three benefits you can expect:

Rapid Muscle GainsYou will be able to pack on slabs of lean muscle mass in a short period of time thanks to the potent anabolic environment created by TestoFuel. There are increased testosterone levels that's boosting muscle protein synthesis and nitrogen retention.

There are the increased GH levels that's promoting cell proliferation and differentiation. And lastly, the increased IGF-1 levels that's playing a key role in muscle hypertrophy.

Improved StrengthYou will be able to see significant improvements in strength as your muscles will be better primed for growth. The increase in testosterone will result in stronger contractions while the higher GH levels lead to a faster recovery from exercise-induced muscle damage.

Shredded PhysiqueIf you are looking to get ripped, then TestoFuel will help you get there faster thanks to the fat-burning properties of testosterone and growth hormone. The higher your T-levels are, the lower your body fat percentage will be.

Also, let's not discount the difference that the increased blood flow and perpetual muscle pumps will bring to your body.

TestoFuel CostTestoFuel comes at $65 for a month's supply. That's peanuts if you compare the cost of other T-boosters on the market that don't even come close to delivering the same results.

Plus, you don't have to worry about TestoFuel messing up your hormones as it's a natural testosterone booster.

TestoFuel - Final ThoughtsTestoFuel is a winner all the way. This potent t booster will change the way you workout in the gym. Weights become lighter, recovery becomes easier, and everything just feels easier.

The gains you'll make with TestoFuel are amazing. You will be packing on quality muscle mass in no time and getting ripped while you are at it.

Click here to buy TestoFuel from the official website now."

#3 - Prime Male - Tide through that mid-life low T crisis

Every male goes through a mid-life crisis that's caused due a dip in their primary androgenic hormone levels. This can trigger a slew of unwanted symptoms like weight gain, fatigue, low libido, and even erectile dysfunction.

Prime Male is a powerful testosterone booster that can help men deal with these issues by increasing their free and total testosterone levels.

Why we recommend Prime Male over Nugenix Total T?While recommending testosterone boosters, we look for solid evidence that goes beyond normal marketing hype.

There are several reasons why we believe that Prime Male is a better choice than Nugenix Total T. Firstly, it is the most diverse list of ingredients that we have seen in any T-booster. Secondly, the dosages of each ingredient are at the upper limit of what is considered safe and effective.

Most importantly, there are over 12 clinical studies that have been conducted on Prime Male's key ingredients, which prove beyond doubt that they can increase testosterone levels.

Top 3 benefits of using Prime MaleThere's a reason why we recommend Prime Male to every middle-aged man who's dealing with low T symptoms. Here are the top three benefits that you can expect from this testosterone booster:

Dramatic Changes in body compositionChanging your physique is not easy, especially when you're over the age of 35. Low testosterone levels make it harder to build muscle and lose fat.

Prime Male can fix the imbalances in your hormone levels, making it easier to achieve the body of your dreams.

Improved mental clarity and focusAs we age, it becomes harder to focus and retain information. This is because our testosterone levels also affect the levels of vital neurosteroids that can alter mood and motivation.

See the article here:

Nugenix Total T Reviews - Why We Are Disappointed With This T Booster - Deccan Herald

I started formally strength training on a consistent basis my sophomore year of high school thanks to a coach who pushed me to work hard. Since then, I haven't been able to put a barbell down. It has to be in my hands every day or I go a little crazy.

I also played sports throughout my childhood. I was playing every single sport under the sun and was a bigger-bodied little kid. I could not run or move or do the things that were generally expected of me. But it wasn't until high school that I realized that this body can be used in different ways.

Playing football surrounded by huge, muscular dudes, I was able to be the smaller and quicker one, and it really taught me how to rationalize that anything's trainable.

After moving to Austin for college, I didn't have much else to do. So, I worked out. I signed up for advanced weight-training class. I thought I was going in to learn how to squat, bench press, and deadlift heavier. It was so much more.

Within a month I was hooked. I just I wanted to keep training. I ended up asking the coach if I could join the powerlifting team. I ended up joining formally joining in May of 2019 and trained with them all the way through until December of 2020.

I needed it more than I realized. To walk in and be in a close space with athletes who are already experienced, who were already in a mindset that I wasn't in yet. I needed the exposure to other athletes. It's really unrivaled.

There's a popular term in weightlifting called a "garage mind," and it's really just that idea of staying gritty, getting in, and getting the work done. We don't need fancy tech. We don't need fancy movements. We just need a barbell and our program and we'll get it done. That's what we did.

Even my coach was blown away. I skipped the first day of training on hormones so I wasn't messing with my body in a million different ways on that very first day. The second day, I got back in the gym. I couldn't lift what I was lifting two days prior, though.

From there, I saw 20 to 30 percent drop in my lifting numbers. I had spent almost two years fostering this growth in Olympic weightlifting. Now it was all just melting off of me, it was it was really jarring. As the hormones went on, I got weaker. I got a little smaller, I got a little less athletic. But, I started to really feel like this is something I needed.

If I couldn't pull the barbell off the ground with perfect technique, I wasn't going to be the best I could be. It was new for me to focus on form, to not worry about the numbers anymore, but just worry about how well am I moving these numbers.

My testosterone was extremely low. It's still extremely low. So it's incredibly hard for me to make any gains, period, and especially in powerlifting. Over the course of a year, I put 20 pounds on my deadlift, and I put 10 pounds on my bencha tiny increase for me.

To experience this total drop in how I gained muscle, how I gained strength, how I move about the world, it was very jarring. I wouldn't say I was defeated by the end of my powerlifting stint, but it was brutal and it really humbles you.

That's a new thing for me too. I transitioned to back to Olympic weightlifting in spring 2022. Now I spend three to four days a week lifting a barbell. On top of that I'm doing cardio. I'm doing extra accessories.

I'm doing extra glute work to grow my backside. I didn't want to think about my glutes as a boy for my entire life. Now, as a girl, I'm realizing, Oh, there's actual muscular dysfunction back there. The stair stepper actually helps me work on that dysfunction, paired with the band work and the dumbbell work that I do.

I get to go and really truly train hard and express my athleticism throughout the week. Then, those other sessions I get to clear my head and just feel silent.

I discovered Liberation Barbell Club in Austin, which is focused on being a healthy and safe space for athletes and *all* people. The more I train there, I meet amazing people who don't see me for what I am externally.

I was worried in the first few weeks because it felt as if all the men were staring at me. But it turns out they actually were just so impressed with me because, no matter what, no matter how my numbers are dropping, I was still there training hard and being myself.

I started lifting there a week after I started hormones. To have a community and a space that allowed me to walk in in tiny booty shorts and a sports bra in the beginning of my transitionwhen I did not pass for a woman at allwas a huge step for me.

Nobody will excel in their sport if they're alone. You need people around you. Especially as a queer person and as a trans person, to have people who think the same way, who asked the same questions, who wonder about the world in the same ways, is unmatched on arrival.

I've had a lot of issues with gender dysphoria. As an athlete, I spent years idolizing other strength athletes who were always training in tiny shorts and sports bras. These women are absolutely jacked and muscular. I idolized them and I wanted to wear that too.

Early in my transition, I bought the booty shorts online from a strength athlete-specific store. It really empowered me. To be a trans woman and bring the clothes into my house that I've seen on cis women for my entire life was a huge moment for me.

In January, I ended up pulling 440 pounds at the very, very end of a meet. It was a number I've been looking for for a very long time. I was technically sound. I was so strong. My muscles were all engaged the way I needed to be.

I was so anxious, though. It was a moment I had to look at myself in the mirror and say you're here because you love doing this. You're here because you love everything about this. Right before that last deadlift, I went to the bathroom looked in the mirror and I told myself, "Go have fun. Go finish."

It was a moment that truly showed me that no matter what happens in my transition, no matter what happens in the world around me, I still will seek weight training out and work hard.

I could talk about PRs or accomplishments or big moments, but inspiring others ultimately stands out to me. I went to an event earlier in the summer in Seattle, Pull for Pride, an all-inclusive deadlift competition where anybody can come and lift. There were so many people in that room that I know for a fact would never have picked up a barbell if they didn't have that opportunity.

Those lifters told me, "You helped me you help inspire me to do this."

If everything else my life is falling apart, I can still compete. When I was struggling in my childhood and teenage years and I couldn't figure out what was wrong with me and asking myself, "Why am I depressed all the time? Why don't I feel good about myself?" Sports kept me going. Honestly, if I wasn't playing sports and lifting, I'm not sure if I would be here right now.

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'How Hormone Replacement Therapy Impacted My Strength Training' - Women's Health

Felista Nkatha is a 17-year-old Form Two student at Garden Estate Secondary School, Nairobi, but behind the bubbly teen is a girl breaking into pieces.

This is due to the fact that, for a better of her life, the youngster has been struggling with health issues and never had a reprieve.

Nkatha's mother Caroline Kagwiria told TUKO.co.ke's Hillary Lisimba that in 2015, her daughter was diagnosed with Diabetes Type 1 (Diabetic KetoAcidosis -DKA) to which she has been undergoing treatment to date.

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It is a development that has seen them in and out of different hospitals including Meru Level Five Hospital, Tigania Mission Hospital, and Kenyatta National Hospital.

Apart from convulsions, the medical condition also causes her abscesses on the face and other parts of the body from time to time.

As if that is not enough, Nkatha was recently diagnosed with a Growth and Sex Hormone Deficiency and Kidney Infection.

The conditions means that her blood sugar levels cannot be controlled or balanced until the growth hormone is replaced.

With her growth stunted, the young girl's self-esteem has taken a beating to the extend that she is no longer comfortable in crowds.

According to her mother, whenever she is outdoors or at family gathering she has to put up with uncomfortable questions and stares.

Apart from the questions, there are times when younger kids force her to play with them thinking that she is of their age.

The small has essentially affected her mentally and emotionally, but that can be rectified if she receives the Growth Hormone, Sex Hormones and Diabetes Medicare treatment.

It is due to this that the family is looking to raise the required KSh 1.4 million and is appealing to well-wishers to assist for Nkatha to be treated.

In another appeal story, musician Patonee is currently in critical condition at the ICU accruing a hospital bill of KSh 200,000 daily.

Patonee is known for the hit song 'Talk To You' which he featured seasoned singers Big Pin and Amani.

The singer has been admitted to hospital in the intensive care unit and his family is calling on Kenyans to aid in raising funds to pay his bill.

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Source: TUKO.co.ke

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Nairobi Student With Kidney Infection, Stunted Growth in Desperate Need of KSh 1.4m for Treatment - Tuko.co.ke

Nithin Kamath, CEO and Founder of Zerodha, is a firm believer in making health a priority. No wonder, his company often rolls out fitness challenges for its employees, to motivate them to remain healthy and agile. Recently, Kamath listed a few habits on Twitter that he has added to his day-to-day routine to become healthier.

Here are some things that he follows to stay fit and healthy.

*Dinner and killing all devices two hours before sleep.*Yoga Nidra or some form of meditation for 10 minutes before sleep.*12 hours of fasting at least (7 pm to 7 am).*Setting daily activity goals on his smartwatch.*Protein before a drink, so less likely to feel like binging after.

Take a look at the tweet below.

Recently, Elon Musk, too, advocated fasting periodically to remain healthier. As such, is it recommended to fast for 12 hours?

Fasting for 10-16 hours can cause the body to convert its fat stores into energy, releasing ketones into the bloodstream. For beginners, this form of intermittent fasting plan may be a decent alternative. Since the fasting window is very limited, the majority of the fasting occurring during sleep, Dr Manisha Arora, Sr Consultant Internal Medicine, Sri Balaji Action Medical Institute, said.

Calling it worth considering, Dr Santosh Pandey, Acupuncture and Naturopathy Specialist, Founder and CEO of Dr Santosh Healthcare Centre, Mumbai, said that 12 hours of intermittent fasting is a periodic eating cycle that claims excellent long-term results. Basically, fasting is depriving your body of food for a specific purpose. People fast for spiritual nourishment, political protest, or for health benefits such as losing weight. In intermittent fasting, a person follows a pattern of eating and fasting cycles that deprive the body of glucose, forcing it to utilise fat as an energy source.

Benefits of fasting for 12 hours

It may have several health benefits, including weight loss, improved mental clarity and focus, reduced inflammation, and decreased risk of chronic diseases, Dr Rahul Singh, Chief Medical Specialist, Care4Parents.in. When you fast, your body is able to burn through stored glycogen more quickly, leading to weight loss. In addition, fasting triggers the release of hormones that increase fat burning, such as norepinephrine and growth hormone.

He added that when we fast, our mental clarity and focus may also improve as the body is able to use ketones for energy more efficiently. Ketones are a byproduct of fat burning, and they have been shown to improve mental clarity and focus.

Another benefit, according to Singh, is reduced inflammation as the body is able to use its energy to repair cells. The risk of chronic diseases, such as heart disease, cancer, and diabetes, is reduced with regular fasting. This is likely due to the anti-inflammatory effects of fasting, as well as the increased fat-burning and weight loss, he added.

How to practice?

Dr Pandey mentioned that the easiest way to do the 12-hour fast is to include ones period of sleep in the fasting window. For example, a person could choose to fast between 7 pm and 7 am. In that case, they would need to finish their dinner before 7 pm and wait until 7 am to eat breakfast but, they would be asleep for much of the time in-between, he explained.

Another crucial aspect is keeping a watch on what you eat, according to Dr Priyanka Rohatgi, Chief Clinical Dietitian, Apollo Hospitals, Banglore. Make healthy choices and focus on hydration, protein, and fibre intake. While fasting, you can take water, tea and other calorie-free drinks. These fluids are essential because your body has no alternative source of fluids other than what you drink, she said.

You can monitor your hydration level by inspecting your urine, Dr Rohatgi added. Pale yellow or clear means you are okay, while dark-yellow urine is a sign of dehydration and can lead to headache, fatigue, or light-headedness. If you do not like plain water, you can add lemon, mint, or cucumber to the water, she said.

Tips for beginners

According to experts, do not start fasting for 12 hours right away. It takes time for your body to adjust to not eating, especially if you eat three meals and two snacks every day. Begin by skipping several meals, then gradually expand the period to the 12-hour ideal window as you become used to going without food for hours, Dr Arora said.

Start with fasting one day a week. This would help your bodys biological clock to come to terms with a new schedule. We should let the body adapt to this recent change rather than force it to give results that will not last long, she added.

Dr Singh listed the following effective ways for beginners who are wishing to try 12 hours of fasting.

*Start with a shorter fast: A 12-hour fast may be too long for someone who has never fasted before. Try starting with a 6-hour fast and gradually increasing the duration.

*Drink plenty of water: Fasting can dehydrate your body, so it is important to drink plenty of water during and after your fast.

*Avoid strenuous activity:Fasting can make you feel weak and fatigued, so it is best to avoid any strenuous activity during your fast.

*Eat a healthy diet:Fasting can deplete your body of nutrients, so it is important to eat a healthy diet both during and after your fast.

Who should avoid fasting for 12 hours?

Despite its many benefits, 12-hour fasting is not recommended for everyone. If a person is prone to disordered eating, these approaches may exacerbate their unhealthy relationship with food. People who should steer clear of trying intermittent fasting are children and teens under age 18, women who are pregnant or breastfeeding and people with diabetes or blood sugar problems, Dr Pandey said.

Dr Rohatgi concluded by saying that it is important to discuss with your doctor and seek guidance from a qualified dietitian before beginning 12-hour intermittent fasting.

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Zerodha CEO Nithin Kamath practises 12-hour fastingbut is that good for your health? - The Indian Express

Lack of sleep does more harm than leaving you with dark circles. While short-term effects can be brain fog, lack of concentration, and fatigue, the long term effects are much worse. All individuals should get a sound sleep of at least 8 hours though it may vary depending on your age and occupation. However, many factors like stress, health issues like sleep apnea can cause a hindrance in this. The long-term effects range from physical as well as mental health issues.

Here are five health risks you might have to deal with if you suffer from lack of sleep or insomnia.

Dementia

According to WebMD, there is a U-shaped curve when it comes to sleep length and cognitive decline. If you sleep too much or too little, several health issues may arise. Lack of sleep is more likely to increase the risk of dementia. If you are having trouble sleeping, especially if you are in your 50s and 60s, consult a healthcare practitioner. While this does not necessarily mean you have Dementia, your healthcare practitioner can help you figure out what is causing you sleep troubles.

Depression

A recent study by researchers at the Johns Hopkins University, United State, has found a connection between depression and sleep problems. People with insomnia have ten times more chances of developing depression than those who get a good nights sleep, according to the researchers. Patrick H Finan, an expert in behavioural medicine and sleep researcher at Johns Hopkins Hospital says, Poor sleep may create difficulties regulating emotions that, in turn, may leave you more vulnerable to depression in the futuremonths or even years from now. And depression itself is associated with sleep difficulties such as shortening the amount of restorative slow-wave sleep a person gets each night.

Effect on Endocrine System

Sleep deprivation can impact the production of hormones. That means endocrine disorders, in particular metabolic disorders, can impact your body. An interruption in growth hormone production can adversely impact the growth of muscle mass and repair cells as well as tissues, along with other functions. Full functioning of the pituitary gland, too, requires adequate sleep.

Cardiovascular Diseases

Lack of sleep also increases the risk of developing cardiovascular diseases. Your bodys ability to heal and repair blood vessels is put at jeopardy when you dont get enough sleep. These interrelated health issues can be kept at bay by following a sleeping cycle, doing enough physical exercise during the day, and avoiding eating a few hours before bed time.

Respiratory Problems

Waking up throughout the night can leave you more vulnerable to respiratory infections like, common cold and flu. Existing respiratory diseases like chronic lung illness can also become worse due to inadequate sleep. This is because your immune system is being prevented from building its defences. The immune system produces infection-fighting elements like antibodies and cytokines that fend off viruses and bacteria.

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5 Health Risks You Face Due to Lack of Sleep - News18