8 Ways to Boost Your Testosterone Levels

Testosterone is super important when it comes to keeping  slim and trim body. This essential hormone can be easily manipulated in your body to give yourself a huge boost. And the good news is, this can be done completely naturally. Here are 10 ways how.

1) Eat a better diet

Your diet is the first and most important aspect of increasing your testosterone.

Instead of eating lots of carbohydrates, adopt a high fat diet, high in cholesterol, which is a building block of testosterone. Also, make sure you get plenty of leafy greens and cruciferous vegetables. These veggies, like broccoli, are proven to reduce estrogen, which will help boost your testosterone.

2) Exercise

Working out and strength training is proven to boost your testosterone. This source shows that just lifting weights can provide a 40% increase in testosterone.

3) Get more sleep

Not getting enough sleep will put a big damper on your testosterone levels. It is estimated that every hour of sleep after getting 5 hours gives you a 10% boost in testosterone. Aim to get 8 hours of sleep each night for healthy testosterone levels.

4) Drink Less Alcohol

Alcohol is terrible for your endocrine system (the part of you responsible for testosterone production.) Only 2 drinks a day is enough to significantly lower your testosterone levels. Limit drinking to 1-2 nights a week and limit drinks to only a couple.

5) Get More Sun (or D3)

Being deficient in vitamin D, like most people are, will cause you to be deficient in your peak testosterone levels. Yes, you need to go out in the sun. But you also need to supplement with vitamin D3. This is a quick and easy way to provide a boost to your testosterone levels.

6) Relax

Stress is a killer. It’s just bad for business in general. Being stressed will increase cortisol levels in your blood, which in turn will decrease your testosterone levels.

Keep on top of your stress levels. Take more walks, get some exercise, laugh and even meditate to keep your stress levels down. Your testosterone will thank you.

7) Take Some Testosterone Boosting Herbs

There are a lot of natural herbs that are proven to boost your testosterone levels. One of them is Tongkat Ali Extract. This stuff is proven to increase testosterone levels, long with libido and even your mood. The best article I have found on Tongkat Ali Extract is linked to below.

Everything You Need to Know About Tongkat Ali Extract

8) Avoid Toxic Chemicals

Toxic chemicals wreak absolute havoc on male endocrine systems. Chemicals like BPA ad Phthalates are proven to lower testosterone levels, and destroy your sperm counts.

How to avoid them?!

Stay away from any lotions and home care products that are not organic and labeled Phthalates and BPA’s. Do not store or cook your food in plastic containers. Buy organic food as much as possible. For more information on this check out this great article!

How to Avoid Phthalates (Even if You Can’t Avoid Phthalates)

In Conclusion

You can definitely boost your testosterone levels. People do it all the time! There have been numerous articles that show how people have tripled their testosterone all completely naturally. Diet alone can do this! I will link to them below for your reference. Thanks and enjoy healthier testosterone levels!

Best Testosterone Article I found:

After searching through 6 different articles the best guide and reference for boosting your testosterone is listed below. It links to all sources and  bunch of other great articles, check it out!

How to Boost Testosterone Naturally: The Ultimate Guide via MenProvement.com

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How to Know if Your Diet is Plotting to Kill You

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

How to Know if Your Diet is Plotting to Kill You

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

A starvation diet is where you don’t consume the required calories and nutrients your body needs on a day to day basis.The fad starvation diets that are popular now include the Master Cleanse, the Ultra Extreme Calorie Restriction Diet, and the Clear Liquid Diet. Among other health concerns, each of these diet plans can lead to malnutrition. Malnutrition can cause emotional swings in the near term and liver and heart issues in the long term.

As an alternative to a starvation diet, you could try a healthier detox diet. Some of these include the Dr. Oz’s 48 Hour Cleanse, Clean Program Diet and the MediFast Diet.

But let’s be honest, diets suck. Here is a general rule of thumb to help you know if the food you have on the plate in front of you will contribute to your weight gain, or help you lose weight: The more humans have monkeyed around with your food, the worse it is for your body. By that statement I mean, is your food processed? Does it contain ingredients on the label you can’t read easily? Is the expiration date on the package past the next scheduled Olympics?

To lose weight, and keep it off, don’t overthink it. A balanced diet of fresh foods containing healthy fats, protein and carbs, mixed with a little exercise will do the trick every time.


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Busted! 5 Weight Loss Myths that will Make You Cry

This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.

Busted! 5 Weight Loss Myths that will Make You Cry

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain. Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.


The fact is, what you eat is more important than how much you eat. If you don’t eat enough, your metabolism will slow down, making your body want to store fat. As a result, your initial weight loss will come from water and muscle, instead of fat.

You should try to consume healthy food choices and save those foods (and beverages) that are high in fat, sugar and calories for special occasions. Yes, you can have those unhealthy food choices from time to time, in fact, it’s encouraged. Without a cheat meal or snack every now and then, you will get frustrated and lose sight of your goal. Please note, I said a cheat meal, not a cheat day. I see too many people doing cheat days, which is way too much for your body to overcome on a weight loss plan.


This is a very old and popular myth. Your fat intake should be limited to around 15% of your overall daily calorie intake. Fat is needed in any diet to lubricate your joints, keeps your skin smooth and elastic, provide a source of energy, help your nervous system function properly and more. Olive, flaxseed and fish oils are good sources of fats. Fats to avoid include saturated fats and hydrogenated fats (also known as trans fats).



You’ve certainly heard this before, “Carbohydrates are bad for you and should be avoided”. This myth has been trending lately as fad diets like Atkins and its copycats become more and more popular. The truth is carbohydrates have a moderate amount of calories (about half as many as fat). Simple carbohydrates (sugar) should be limited, but complex carbohydrates: whole grain and starches are high in nutrients. The problem with carbohydrates is portion control. Too many people eat at restaurants with huge portion sizes loaded with 5 times the amount of carbs needed for a given meal. The best way to control your carb portions is to cook for yourself.


Meat is a great source of protein, but it certainly is not the only source. Meat can also be high in fat and sodium so many people look for alternative sources of protein. Egg whites are a prime source of protein and so are various vegetables and legumes like peas, spinach, Brussels sprouts and broccoli.


Adults should engage in a workout regimen for at least 30 minutes a day at least 4 days a week. Research has shown that the activity does not need to be done all at once. The 30 minute routine can be split into two 15 minute intervals and provide the same health benefits.


Vegetarians on average eat fewer calories and less fat than carnivores (non-vegetarians). However, vegetarians can make eating choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health.



The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.

With your new found knowledge of weight loss, grab yourself a deck of my new invention, Weight Loss Stack 52, weight loss cards.




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Looking at the Evolution of Workouts and Where We Ladies Fit In

I am around 50 years old and have been very out front about that fact. My fitness journey started late and as many of you know the key aspect of the success I have had deals mostly with the limiting consumption of processed carbohydrates, eating clean real food and NOT counting calories.

This is a nutrition diet plan known commonly as paleo but it really represents a lot of universal principles working in concert to create a sustainable life’s plan.  I think the broadening application for different ways of eating is becoming more apparent in the adherence by both genders and people regardless of age.

The reason I bring this up is I think it’s very clear that women are seeing huge benefits from the total body workout regimens you are seeing out there right now. We all know about “Crossfit” and the female participation has skyrocketed. The ladies that stay at it look amazing frankly. I have tried it and you can see why. Lots of high intensity total body (using resistance) work done in a competing against yourself type format.

I am an even bigger fan of the UFC style workouts seen commonly on TV and in gyms sprouting up all over the world. You have seen the amazing bodies of the women combatants and ring girls. There’s no secret. They follow the short burst, max intensity, max cardio burden approach of UFC training.

I see so many people making the shift from the traditional moderate paced gym workouts and flowing towards the higher intensity work. It’s working and it’s working big-time for both men and women. Get yourself over to a UFC gym as soon as you can and see if you don’t see the difference after just a couple sessions.

Get fit at the original UFC gym in Concord, CA! Get a free 8 day VIP guest pass! http://www.ufcgym.com/concord/

The thing you will notice is if you eat right in conjunction with the incredible structure of these workouts, you will have the best looking body you ever had. You will feel and see results quickly as well. We’ve talked frequently about the importance of that.

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It Pays Off To Know About The Flu (I’ll Admit I Didn’t)

Despite the very large and magnified name recognition surrounding the influenza bug or “the flu”, most people (myself definitely included) don’t know how to correctly identify it. The danger with the flu is either in not identifying it or even identifying it too late.

If you think that the flu is just something people get, take some time off work and feel better automatically, think again. According to the World Health Organization (WHO), the flu claims anywhere from a quarter million to a half million lives annually.

Some more WHO facts:

  • Seasonal influenza is an acute viral infection that spreads easily from person to person.
  • Seasonal influenza viruses circulate worldwide and can affect anybody in any age group.
  • Seasonal influenza viruses cause annual epidemics that peak during winter in temperate regions.

The key for effective management is to understand common flu symptoms.  According to the excellent influenza information website www.vaccinehub.com.au, the red letter signs of the flu begin with sudden onset of many common cold-like symptoms.

Seasonal influenza is characterized by  high fever, cough (usually dry), headache, muscle and joint pain, severe malaise (feeling unwell), sore throat and runny nose. Cough can be severe and can last 2 or more weeks.

Most people recover from fever and other symptoms within a week without requiring medical attention. But influenza can cause severe illness or death especially in people at high risk.

The other vital component is understanding who is most at-risk for severe complications flowing from the onset of these symptoms. The most at-risk groups include people over 65 years-old, pregnant women, children under 2, and people with history of heart, lung, or kidney complications, diabetes, any immune deficiency issues.




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Digest Talks All Kinds of Things Going On

One of the areas I’ve had to cope with unfortunately is the obvious consequences of two factors in confluence. One, the fact that I am approaching 50 years old and two the fact that I like to exercise to stay in shape.

What do these two factors go together to create? Well for me and millions like me, even those who don’t work out. We are talking about chronic bodily pain. We do the prescribed icy hot treatments. We take our Advil. We rest.

We do whatever we can that’s out there. However, the fact remains that this isn’t always enough. I have discovered pretty recently the power and potential for good things in the pain management department of those tens electronic pulse massagers.

Basically how these work is you hook yourself up to a very simple little unit not much bigger than an earlier version of a cell phone. Then simply let the pulses generated work as an externally based internal massage for the affected areas of pain.

Check out this Electric Pulse Massager Unit. It features (courtesy of Amazon.com)

  • Six Auto Modes (stimulation programs), , Fully-adjustable Speed & Intensity, High Frequency stimulation to relieve pain
  • 4 Attachment pads included, Power: DC 6V (4 AAA batteries included)
  • Best unit for Stress, Muscle Soreness, Stiffness, or Chronic Pain. The Simplest Tens Pulse Massager Is Also the Most Advanced
  • LCD shows massage style, intensity and time remaining. Three selectable massages
  • Small and Lightweight – At only 5.3 Oz, is no bigger than a remote control, , this unit packs enough power to thoroughly massage your body, but can travel with you anywhere you like.

It also has an excellent 4.3 average rating out of 5 for customer satisfaction with over 200 reviews.

If You Need A Lawyer…..

You won’t find any better then the Blanch Law Firm in NYC.  They are a full-service criminal defense firm with the ability to handle the complex white collar crimes as well.  A criminal lawyer has to have three attributes: Smarts, experience, guts. You don’t need a good old boy when you are looking for a criminal defense attorney. You need a fighter. This is especially true in major cities like New York, where the sad reality is prosecutions by the government often take on a more public and aggressive style.

Blanch is considered the top rated firm for criminal defense in New York City. Keep them in mind.

Another Interesting Word on Testosterone and Men

We talked recently about the many ways men are experiencing disintegration physically and emotionally with the reduction of testosterone levels with age. There are many ways to attack the problem, and we advocated a holistic approach of eating correctly, getting proper rest, and exercising appropriately (meaning not overdoing it).

Men especially rely on increasing testosterone levels to keep and increase muscle size in conjunction with their workouts. If you are looking for a best testosterone booster, a strong case can be made for Testosterone MAX. The reason I like it is it relies on natural occurring elements to help encourage the natural production of testosterone in the body.




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Mike Volkin Returns With The Simple Rules of Being in Your Best Physical Shape

We love Mike and he makes the sometimes cloudy concepts of fitness simple to understand and apply.

Try the DCN Rules for Getting and Staying in Shape

Military fitness trainer and inventor of Strength Stack 52 fitness cards, Sergeant Michael Volkin, has only three main rules for staying in shape. He refers to all three of these rules as the DCNs of fitness. “If you use my rules of DCN, you will have a killer body and be healthier than ever” he claims. So what is DCN? We wanted to know too, so we asked Sergeant Volkin.

Question: Sergeant Volkin, you have said the DCNs of fitness encompass everything you need to get and stay in shape, can you tell us what DCN stands for and why it’s so important?

Sergeant Volkin: DCN is an acronym that stands for diversity, consistency and nutrition.

Diversity is important because your body has an amazing ability to adapt to exercises. But people don’t realize that. I see the same people in the gym month after month doing the same exercises. I call those “zombie workouts”. They are just going through the motions. What they don’t realize is after a while (about 4-6 weeks typically) your workouts start to become less and less effective. If you spend about 15 minutes a day planning to make your workout the following day a bit different, the difference it would make in your workout is enormous. Major changes aren’t needed, you could plan to do a new exercise or even change the speed at which you perform your normal routine. That’s one of the biggest benefits to Strength Stack 52. These fitness cards allow you to constantly introduce new exercises into your routine.

The C in DCN is the hardest for most people to accomplish. This stands for consistency. You must exercise consistently to get the results you want. Too many people get motivated sign-up for a gym membership then stop after about a month. Have you ever been to a gym in January? It’s a zoo! New people flood the gym every year because of new year’s resolutions, but by February the newbie’s are nowhere to be found. The best way to exercise consistently is to plan time for your workouts. If you block off an hour a day 7 days a week to work out, you are much more likely to complete your workout. Yes, you should plan for 7 days a week because a couple days out of your week something is going to cause you to cancel your workout. If you plan for 7 and do 5 workouts, that would a fantastic accomplishment. It’s important that you do whatever you can to not schedule anything over your workout time.

The N stands for nutrition. Yes, working out alone could make you fit, but proper nutrition only accelerates that process. I could write a book about how to supplement an exercise program with nutrition, in fact, I have a product soon to be launched called Weight Loss Stack 52 that does just that. But my advice to you is stop with the fad diets. You don’t need to starve yourself to lose weight, you don’t need to avoid all carbs or go on celebrity diets, simply make smart eating decisions. If you’re hungry, eat something, just instead of eating a bagel; eat something healthier, like a piece of fruit.

Combining those three elements, diversity, consistency and nutrition, you will become as healthy as you want to be. Most importantly, accomplishing these three elements won’t change your life. With a little bit of preparation and smart decision making you could make incredible health improvements.


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Guest Post: Health and Fitness While On Vacation. (Yes It Actually Can Happen)

Guest Post today from Kendra who is a fan of the site. Topic which I think should be written about more often.

Family Fitness and Health While on Vacation

As one of those health-enthusiast mothers, I can say from experience how difficult it can be to get the family on the healthy living bandwagon. Like most children, they tend to like what’s not good for them. Still, I try to maintain an environment of wellness in our home by keeping up a routine of healthy habits. Unfortunately, going on vacation can interrupt these routines, so it’s important to focus on little ways to keep those habits going. Here are a few of my secrets for this.

All Things in Moderation

When you inevitably encounter a buffet during your trip, try not to panic. All of those scrumptious eats at your fingertips can leave your conscience at war with your more indulgent side, causing an unpleasant degree if internal conflict. You can still enjoy this occasion, but it’s important to exert some self-control. Try loading up most of your plate with steamed veggies, salad and other nutritious options. Leave the rest of your plate space free for sampling decadent foods like that succulent prime rib or bacon mac and cheese.

Redefining Local Restaurants

When most people think of eating local, their minds turn to whatever restaurant is closest to their hotel. However, some restaurants are now redefining that term by utilizing only locally produced ingredients. When fruits, veggies and animal products have a long way to travel, they can lose a lot of their beneficial nutrients. Sourcing locally produced foods helps avoid this situation. Plus, because of the types of people these restaurants cater to, there’s a wide availability of nutritious dishes prepared in healthy ways.

Turn Your Hotel Stay Into a Fitness Spa

With so many people becoming interested in healthy living, more hotels are working to accommodate these emerging preferences. People who are serious about their health don’t want to abandon their fitness routines just because they’re away from home. By researching prospective hotels before leaving, you can pick out the ones that have the best fitness accommodations for you, such as tennis courts, gyms or walking trails. This was one tip that proved to be exhausting for our upcoming trip to Orlando. With so many hotels in Orlando, sites like Gogobot can really help make the process a little easier.

Get Wet

Water is one of the most important, yet most underestimated, substances needed by your body. Proper hydration is key for a healthy metabolic rate, and also for flushing harmful impurities out of your bloodstream. Furthermore, spending long periods in heat or sun is less damaging when you’re fully hydrated. To help yourself remember to drink more water, be sure to bring some with you when you’re sight-seeing, exercising or actively traveling.

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We’re Talking Tea in Today’s Feature: Opportuniteas Actually

One of the unbelievably powerful benefits of the internet is the existence of what I call super nutritional products created by smart well-meaning people. Now the internet doesn’t make these products exist. They are the product of the mind of some sharp folks.

The internet brings it to our homes and makes it possible to order without the use of the traditional distribution chains. As we know, those chains rely on the judgment of third-party retailers.

We’re looking at a product that came to my attention from a company called Opportuniteas.  It’s a clear tea with a naturally nutrition rich constitution.


It is called simply ClearTea. You can look it and read up here. What makes it worth your time and money? Let’s start with some of what’s included on the ingredient’s list. Matcha green tea, Organic Cacao, Vitamin, B6, Vitamin D3,, Acai fruit extract 4:1 (fans of Oprah Winfrey have heard all about this powerful superfood, Pomegranate fruit juice extract 7:1 and more.

The idea is to combine them all into a pure enjoyable tea to produce optimum energy, and the clearest thinking. More attention absolutely needs to be paid both here and in the community at large to the importance of proper nutrition for the mind.

One of the big culprits in our energy drain and mind denseness at times is dehydration. With a product like ClearTea, you get hydration benefits as well get the nutrients you need.

Rhodiola Rosia is a key component ingredient in the ClearTea formula. The power of this little known ingredient to help with mental acuity and energy is beginning to become more well known.

I love that that the makers at Opportuniteas stand behind their product with a 60-day no hassle guarantee. I am wagering that you will see and feel  improvement well before that. Watch how the increased alertness mentally carries over into your performances physically in all things.

You also can get free shipping in the United States!

We’re going to be doing more with the mind body link to fitness over the next few sessions and I wanted to lead with a product that I think is on the leading edge of that school of thought.






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Solutions for The Weight of Extra Pounds from A Popular Birth Control Device

When I took over this blog, I made a concerted effort to stay clear and focused to a mission of providing information on lifestyle and the interaction of many non-obvious factors on your weight and overall fitness.

We’re all products of many different environmental factors, both chosen and ones not chosen. One area that doesn’t maybe get enough shrift from the fitness community is the interrelationship between drugs/medical devices and our body outcomes.

Many prescription drugs for instance can cause us to gain weight in multiple ways. Often you will have metabolic slowing effects or you will have increased appetite effects.

How About the Link Between the Use of the Popular Birth Control Device Mirena and Substantial Weight Gain?

The Mirena and Paraguard IUD birth control devices represent a popular alternative to pills or drugs for many women to prevent unwanted pregnancy. On the downside, noted Mirena side effects include low-energy, irregular menstrual cycles, hair loss, low energy and many reported instances of weight gain.

Why do these things happen? Well unfortunately many users of Mirena are misinformed about how this IUD operates. The fact is that Mirena IUD acts like many synthetic drugs which we know are prone to adverse reactions in patients.

The sustained release of progestin from the IUD device, makes it less likely the body will produce the vital natural hormone progesterone. Then when the progestin is taken away (because the IUD) itself is removed, the earlier problem of lack of progesterone production is still there to be dealt with.

It is these imbalances which causes us to eat more and while our ultra-important metabolic rate (the speed and efficiency by which we change food into energy; what doesn’t get made into energy, it stored as fat.)

Mirena and weight gain are a fact of life for too many users.

The question of how to put things back into balance and lose the weight in a sustainable safe matter is the subject of an interesting program on overcoming Mirena side effects. You can check it out here. It is called The Complete Mirena Detox Program.  It’s available risk-free for the one time cost of a about a normal doctor’s visit.



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