Best post workout meals

Top 7 Post-Workout Meals in Orlando to Recharge

When it comes to fitness, working out is just the first step. In order to achieve your personal health goals, just going to the gym isn’t going to cut it. Your diet should be treated the same way as your exercise routine and in Orlando, there are many ways to help ensure your body gets the fuel it needs while avoiding low-quality processed foods. Here are our top seven healthy restaurants in Orlando where you can recharge and better prepare your body for the next sweat session.

Clean Juice

We all know water is essential for life but when you are exerting more energy than the average Joe, you need to hydrate the right way. Clean Juice, with multiple locations within the city, offers protein-packed smoothies to help recover sore muscles. Supplements such as whey protein, turmeric and spirulina give your smoothie a much needed boost that helps build muscle and keep your stamina going. All ingredients are USDA certified organic and additional menu items such as cold-pressed juice and quinoa bowls make this a great addition to your workout routine.

 

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Fresh Kitchen

Specializing in customizable bowls, Fresh Kitchen in downtown and Waterford Lakes offers healthy options. Choose from eight different bases, five vegetables, seven proteins and a variety of sauces and toppings. You can make sure your body is getting the fuel it deserves without having to sacrifice flavor. Not in the mood to eat in a restaurant post-workout? No problem – Fresh Kitchen allows you to order your food ahead of time online so you can take your meal to go.

Create Your Nature

Named best vegan/vegetarian spot by the 2018 Orlando Sentinel Reader’s Poll, Create Your Nature has everything to refresh and replenish. While the cafe offers smoothies, salads and even oatmeal, their specialty is create-your-own acai bowls. Acai, a berry found in acai palm trees in South America, contains multiple health benefits, including vitamins, fiber, antioxidants and heart-healthy fat. Choose from a variety of toppings such as granola, fruit and honey to make your bowl insanely healthy and delicious.

Kona Poké

One of the benefits of living in a state surrounded by water is our unlimited access to fresh seafood. Kona Poke, a Hawaiian-inspired cafe established in Lake Mary, takes full advantage of their location by offering fresh poke and protein bowls that satisfy. In addition to raw fish, they offer chicken, shrimp and tofu for those who like their protein the traditional way. There’s nothing traditional about their flavor though—with over 30 toppings, sauces and sides to choose from, your food will be far from boring. Take a look at their ginger salad as well, as ginger is a natural cure for muscle soreness and aches.

Salata

Salads aren’t normally known to be filling but at Salata, salads are treated as the main course. Similar to other create-your-own concepts, this Lake Mary spot is perfect for the picky eater. Choose from five different lettuce bases followed by over 50 (yes, 50!) proteins, toppings and dressings. Worried about splurging? Salata labels all their ingredients with the recommended serving size along with a calorie count. They also have an extensive nutritional information list at their restaurants and online. It’s never been easier to track your food and it eat deliciously healthy all in one.

Market On South

Looking for a one-stop shop for a healthy meal and a little dessert for a reward? Market On South near downtown offers plant-based meals and desserts for those who want to make their healthy food fun. The small yet efficient store houses two local companies that are both vegan and health-conscious. Dixie Dharma serves customers unique southern-inspired dishes that are 100% plant based and Vahalla Bakery offers vegan desserts like cupcakes, pies, pastries. No dairy or animal byproducts found here and with ingredients like heart-healthy avocado and protein-rich chickpeas, your body will thank you.

Lucky’s Market

Want your health kick to last longer than one meal? With multiple locations in Central Florida, Lucky’s Market is a gold mine for those looking to bring a fresh start in their homes. Every store is broken into different categories, including fresh produce, dairy, deli, bakery and vitamin supplements. Lucky’s Market’s website also includes a lifestyle blog where you can learn new recipes and how to eat clean.

We know that the road to a fit and healthy body isn’t always the easiest but it is an important one to take. By adding fresh and energy-boosting food into your workout routine, you can experience health benefits that create a huge difference. If you’re looking to take your health journey to the next level, be sure to contact us at Rebuilding Life to see how we can help you today.

Best Orlando Barber Shops

Orlando Barbers You Need to Try

Caring About Haircare

Your hair is one of the first things people notice about you, so from the barber shop to the bathroom sink, trying to look your best is important. You may think you’ve mastered shaving, but there are still ways to shape up your skills. And when you leave your look to someone else, picking the right place is crucial. If you don’t often give your hair the time it needs, consider updating your haircare regimen.

Our Favorite Orlando Barber Shops

For the days you’re looking to get a professional’s touch, you’ll want to pick a barber shop that suits you. Whether you’re looking for a place that’s family friendly, caters to your hair type or is simply close to home, do your research before committing to getting a cut.

Men’s Groom Room Barber Lounge

Located in Lake Mary, Men’s Groom Room is the place for any guy looking to revamp his look or get cleaned up. No matter your style –classic, modern, bearded, or clean shaven, the MGR team will take care of you. Customers rave over the friendly environment, cleanliness and precision of each cut. They offer kids’ cuts as well, so MGR is a great option for dads. No appointment? No problem. Walk-ins are more than welcome at Men’s Groom Room.

Lady Jane’s Haircuts for Men 

Lady Jane’s is one of the fastest growing salon chains catering to men’s haircare. Not only do they provide cuts and styles, they offer color and highlights. Ask about their hair and scalp treatments to keep your hair healthy and thriving between visits. Even your shampoo at Lady Jane’s is an experience. Peppermint infused products make your wash both refreshing and relaxing. After your shampoo and scalp and neck massage from your stylist, you’re ready for one of their most popular services, the hot lather neck shave. This service calls for attention to detail, leaving you with a clean, precise cut.

Orlando Barber Shops

Classic Barber & Beard Co. 

A classic choice, Classic Barber & Beard Co. welcomes men who are always up for raising the bar and sharpening their style. From ambiance and décor to styling, you’ll be immersed in the Classic Barber experience from start to finish. There’s no doubt you’ll leave the chair looking polished and feeling confident. Beyond the chair, they offer products to take home to keep you at your best between visits.

Capps Barbers

Specializing in men’s and boy’s haircuts, Capps Barbers is another good choice for fathers and sons. You’ll love the classic, regal feel and attention to detail throughout the entire space—and even more, the detail and care in your styling. Join their membership club to enjoy special offers and promotions. In addition to cuts, shaves and colors, specialized services like waxes and beard and mustache detailing are also available. They even offer discounts for police officers, EMTs, military, seniors, firemen and teachers.

Shaving Tips 

Keeping up with your appearance between trips to the barber shop is a must. While you may not be comfortable snipping at your hairs up top, shaving facial hair is essential in many men’s routines. To make the most of your shave, keep these tips in mind.

Hydrate

Always be sure to wet your face before picking up your razor. Water makes your razor glide easier and softens hairs, leaving you with a smoother shave. It also helps minimize cuts, nicks and irritation. Try shaving in the shower or right after to make sure you don’t skip this step.

Use Shaving Cream or Gel

Applying shaving creams or gels is another way to get a nice clean look. Like water, these products will soften hairs and help your razor glide with ease. Let your product of choice sit for a few minutes to make the process even smoother.

Check Your Razor 

Now that you’re ready for the razor, make sure it’s ready for you. If you’re not using a new one, make sure the blades are still sharp and aren’t worn. Old duller blades make it harder to get a close shave and increase your chances of razor bumps and infection. Between each stroke, rinse your razor to get rid of build-up underneath blades.

Slow and Steady

You can’t rush a great shave. Let your razor glide and don’t press harder than you have to. Putting excess pressure on your razor makes you more prone to cut yourself and cause skin irritation. Take your time and let your razor do the work for you.

Moisturize

Once you’re satisfied with your shave, pat your face dry and rehydrate your skin with a moisturizer like a lotion or balm. If you don’t already have a moisturizer, you’ll find that implementing one in your routine will make all the difference in your skin. If you have sensitive skin or get razor bumps often, try a product with aloe.

Appearance is important. Having a polished, clean look will give you the push you need to power through the day and stay confident. With a little extra effort, you’ll stay on top of your game whether you’re relaxing in the chair or ridding that 5 o’clock shadow.

Outdoor Workout Push Up

Top 6 Places in Orlando for an Outdoor Workout

Fitness and weight loss are important factors in helping you rediscover vitality and improve your health, but workout routines can get a little repetitive when they’re confined to a few machines and a small selection of weights. Luckily, Orlando locals will never experience a shortage of scenic outdoor workout locations to help bring their exercise routine out of the gym and reinvigorate fitness.

The best way to stick to a healthy lifestyle is to mix up your workout routine. Not only should you mix up what your workout consists of, but where your workout takes place. Check out our top six places for an outdoor workout in the Orlando area to help you get back to the best shape of your life.

The Seminole-Wekiva Trail

There’s no excuse to not enjoy a workout on the Wekiva Trail. Filled with 14 miles of Orlando nature, this trail was designed for everyone in every stage of their fitness and weight loss journey. Go at your own pace and challenge yourself on this membership-free fitness playground.

Whether you want to bring your bike for a smooth, natural ride or pack your favorite running shoes for a full-body cardio experience, you’re guaranteed to break a sweat on the trail. Because of the plentiful amount of shade and rest stops for water or bathroom breaks, you can complete an entire workout without having to turn around. The Lake Mary trailhead even ends near a complex where you can grab a hearty post-workout protein smoothie to top off your newest fitness addiction.

Orlando Tennis Centre

Cardio doesn’t always have to be limited to a treadmill, so step outside to burn fat and build muscle at the Orlando Tennis Centre. Tennis will not only help you meet your fitness and weight loss goals, but it can also improve hand-eye coordination, increase flexibility and promote muscle growth.

With over 10 courts to choose from, you’ll never have a cramped workout space. Bring a friend or family member to one of the five hard courts or eleven clay courts for a workout you’ll both love, or go solo by practicing on one of the center’s three hitting walls.

Loch Haven Park

The best workouts in life are free. Known for its cultural scene that covers over 45 acres, Loch Haven Park is the go-to fitness stop for you and your furry friend. Take advantage of this dog-friendly park and bring your four-legged friend along for a workout that’ll wear you both out.

Outdoor Workout Bench

HIIT workouts go hand-in-hand with Loch Haven Park because of the vast amount of land to take advantage of. Bring your jump rope for an abdominal-engaging cardio circuit or ditch the workout tools entirely and find your perfect pump with an equipment-free training session.

Loch Haven is also a great location for your pre or post workout stretches and warm ups. You can throw your resistance bands or muscle rollers into your gym bag before you head out and stretch your muscles under the sun to fortify every rep with vitamin D.

Winter Park Chain of Lakes

Fitness and relaxation meet to fuel your brain and body at the Winter Park Chain of Lakes. Get an upper-body workout by kayaking across the lakes, a full-body workout by skiing behind a boat or a mental detox by paddle boarding and taking the scenic route to a healthy lifestyle.

You can challenge your body with a self-propelled workout across any of these beautiful lakes or enjoy a rest day on the water.

Orlando Tree Trek Adventure Park

Experience an outdoor workout on the wild side at the Orlando Tree Trek Adventure Park. The park features aerial obstacle courses that challenge your physical and mental strength. Offering courses for all abilities, this adventure park will bring out a different kind of personal best.

Navigating the aerial obstacles or challenging yourself to a ropes course at the park are effective ways to build strength, increase endurance and improve flexibility. Take your next full-body workout to new heights by stepping up to the tallest fitness challenge in Orlando.

Orlando Watersports Complex

The Orlando Watersports Complex is the perfect location for fitness novices and gym sharks to get the outdoor workout that suits their exercise needs. The complex offers insane water sport options like wakeboarding, wake skating, wake surfing, knee boarding and waterskiing. You can train at different class levels or face the water head-on by bringing your own gear or renting from the complex.

Outdoor workouts don’t have to be solo either, so consider taking your closest workout buddies and book a group event at the complex. This will help lower the rate per person and bring some social interaction to your fitness routine.

There are a few factors to take into consideration when mixing up your fitness routing, but you can get the same results, or even greater ones, by taking your workout away from the gym and into the great outdoors. Just don’t forget to pack some SPF in your gym bag while you take fitness to new places.

Common men’s health issues

7 Most Common Men’s Health Issues and How to Fight Them

Compared to women, men are more likely to make risky choices including drinking alcohol, using tobacco and failing to see their doctor for regular checkups. This type of behavior combined with genetic predisposition can put men at greater risk for certain type of men’s health issues. However, understanding the risk of these issues is the first step in learning how to reduce them and improve your long-term health.

Talking with your doctor about preventative care is the best way to tackle a health issue before it gets out of control. Here are some of the top men’s health issues and tips on what you can do to prevent them.

Extreme Fatigue

If you find that you can’t get out of your daytime sluggishness, you may want to talk with your doctor to check for vitamin deficiencies or about what might be behind the cause of your fatigue. There may not always be a serious underlying issue behind your tiredness, but it’s important to fix it before it starts to interfere with your personal and professional life.

Promote sleep by avoiding alcohol, technology and food before bedtime. Sleep can help to restore your mind and body, so by taking measures that can allow you to sleep longer and undisturbed, you should notice a drastic improvement in your fatigue.

Weight and Obesity

Getting older can make it harder to find time to stay active and make healthy food choices. Plus, your metabolism slows down with age. This makes it all the more important to eat healthier and exercise routinely. Obesity is often liked to serious health issues such as heart disease, diabetes and stroke, but it can be entirely avoided and reversed with some lifestyle changes.

Stress

Stress is one of the unhealthiest issues that can affect men. It can lead to muscle tension, high blood pressure, hormonal imbalances and issues with digestion and reproduction. It also contributes to a lot of the health issues mentioned above, which is why controlling your stress level is something that should be practiced daily.

De-stressing is important to your overall health. Find activities and hobbies that help you to relax, while also trying to incorporate healthy amounts of exercise. If you’re having trouble relaxing or find that stress is just too hard to manage, speak with your doctor about more options that can help balance your mind and body.

Heart Disease

According to the American Heart Association, 1 in 3 men are living with some form of cardiovascular disease. If you’re concerned about your risk of developing heart disease, talk with your doctor about your family history, as well as your blood pressure and cholesterol levels.

Fortunately, heart disease may be avoided by regularly checking your blood levels and keeping up with a healthy lifestyle. Smoking should be avoided and alcohol consumption should be limited in order to better prevent heart disease.

Prostate Cancer

Although prostate cancer is one of the most common types of cancers in men, it is also one of the most successfully treated (when found in early stages). Symptoms to look out for may include difficulty and increases in urinating, but a lot of men have no symptoms at all.

A total of 4 in 10 cases are diagnosed late, which can make prostate cancer more difficult to treat. Looking for any signs of symptomatic changes and talking with your doctor can be vital. It’s important to understand that the prostate enlarges naturally with age, which is often harmless. However, you should ask your doctor about conducting both a blood test and prostate exam in order to thoroughly investigate.

Diabetes

Diabetes in men can lead to greater risk for sexual impotence and lower testosterone levels. These diabetic complications can contribute to depression and anxiety. If left untreated, diabetes can influence nerve and kidney damage, stroke and cardiovascular disease.

Blood testing for glucose levels and HbA1c is recommended for men who have a family history of diabetes and high blood pressure. There are plenty of options to help manage diabetes and continue living productively. In addition, type 2 diabetes is potentially reversible with lifestyle changes that include a healthy diet, exercise and weight loss.

Depression

This invisible ailment poses a large threat to men’s health if left untreated. The suicide rate is 3.5 times higher for men than women, often because of their unlikeliness to use resources for treatment. Luckily, the most effective form of treatment begins with just a conversation.

The best ways to help manage depression include communicating your situation with loved ones and seeking professional help. If you are experiencing suicidal thoughts, please seek help immediately by calling your local emergency number.

Living a healthy lifestyle filled with a balanced diet, exercise and routinely visiting your doctor are the most effective ways to lower your risk of health issues. Talk with your doctor about what you can do to get started in preventative care, so that you can tip the scales in your favor.

Low T in New Dads

How Low Testosterone Affects New Dads

Postpartum Depression in Dads

Many people are familiar with postpartum depression in women, but new dads can be just as affected by parenthood. Changes in testosterone levels have been correlated to becoming a dad, impacting men both inside and out.

Low Testosterone Symptoms in New Dads 

It has been proven that men have biological responses to fatherhood. Having low T is one of the most common bodily changes reported. When this hormonal imbalance takes place, there are sometimes physical and emotional symptoms that are present.

When levels decrease, men may experience:

  • Nausea
  • Weight gain
  • Hair loss
  • Mood swings and depression
  • Low sex drive
  • Muscle loss
  • Insomnia
  • Smaller testes

Postpartum depression in fathers peaks between three and six months after a baby’s birth. This is right around when symptoms seem to add up and begin to have a strong impact on new dads.

Low T has been linked to fathers who are very involved in the daily lives and care of their children and is often said to be nature’s way of keeping dads close to their baby. Animals go through a similar process biologically when mating. Though loss of testosterone could be worrisome in the beginning, it’s a natural reaction to fatherhood that can be treated.

Postpartum Depression in First-Time Parents

As much as new parents can be affected by postpartum depression, you don’t have to be a first-time parent to feel these symptoms. Maybe you didn’t experience low T or other issues with your first, or even second child. Now, with another addition to the family on the horizon, you’re feeling the pressure. No matter when you deal with depression and low testosterone, it’s important you pay attention to your body and don’t ignore the signs.

Some dads are more susceptible than others to postpartum depression and low T. If you’re in an unstable relationship, have fears about supporting a family financially or have other daily stressors, you could have a harder time avoiding postpartum depression.

Help and Prevention for Postpartum Depression in Men 

Of every 100 new dads, an estimated seven to 10 of them will experience postpartum depression. Roughly 13 of every 100 new moms will experience postpartum depression symptoms. Though the statistics aren’t very different, there’s still a lack of recognition and help for fathers.

One of the best ways to manage postpartum depression is to discuss your experience with others. It can be someone close to you, or you can seek professional help at any point as well. Some online communities have created forums and a collection of resources for dads. This provides an opportunity to talk to other new parents about managing low T levels and symptoms that come with it.

Though age and having children can put testosterone levels at risk, there’s good news too. With simple changes to your lifestyle, there are ways you can naturally increase low T. Eating more protein, being active, getting enough sleep and cutting down on sugar have been proven to boost testosterone. Improving your eating habits and exercising can also have a positive impact on mood, stress and weight, which are tied to testosterone levels.

The first step to getting back to your old self is acknowledging changes in yourself and seeking help and support—whether you are your own support system by making healthy changes, or you decide to reach out to loved ones. Practice self-care and get back to the best version of yourself.

Though it isn’t uncommon, men are often skeptical about seeking help for their struggles with postpartum depression and the effects it can have on their overall health. If you’re unsure about your testosterone levels, take our quiz on low T and discover your options with Rebuilding Life.

Five ways to relieve stress

Five Ways to Relieve Stress and Start Living Again

Experiencing stress is a normal part of life, and it can be triggered differently in different people. Stress can stem from daily issues, such as negative emotions towards family and friends, taking on too much responsibility or even as simple as losing your car keys. But it could also come from heavy life impacts such as divorce, death of a loved one or chronic illness or injury.

The physical tension and emotional strain of stress can lead to high blood pressure, migraines, back pain and heart disease. But just as physical tension can increase psychological tension, physical relaxation can help with mental relaxation. Here are five stress-relieving techniques that will help your body respond less to stress triggers and approach situations in a more proactive and peaceful manner.

1. Exercise on a Consistent Basis 

Exercise is a form of meditation. It releases the “feel good” neurotransmitters in your body called endorphins and brings your attention to your body’s movement and physical activity and away from the day’s annoyances. As you exercise regularly, your mind will learn to focus on breathing, perseverance and taking on a single task at a time. This can carry over to other aspects of your life and give you an overall calmer and clearer mindset.

2. Step Outside When You Can 

When was the last time you set your phone down and took a step outside? Taking yourself out of the environment that causes feelings of sadness, anxiety and helplessness can help reduce tension. Spend time outdoors and take in the sight, sound, feeling and smell of nature, which has proven to relieve stressful emotions such as fear and anger while lowering blood pressure and stabilizing your heart rate. Take your lunch break or half an hour out of your day to connect with the outdoors.

3. Don’t Take on More Than You Can Handle 

Sometimes the simplest yet hardest advice to take for destressing is to avoid the stress in the first place. Worry less about taking on the challenges of over-scheduling yourself and focus more on balancing what’s currently on your plate. Oftentimes, we unknowingly create our own stress by overpromising things we can’t deliver. Learn to say no and face your current projects at hand before accepting new ones.

4. Fuel Your Body Naturally and Get a Good Night’s Sleep

Something that’s often overlooked is proper nutrition and a good night’s sleep. With a healthy diet and 6 to 8 hours of sleep each night, your body will build the energy it takes to recover from past stress while learning to take on new situations. Avoid caffeine and stimulants that steer away from proper sleep and focus on foods that bring natural energy throughout the day.

5. Remember to Reward Yourself

Many people continuously find themselves chasing the light at the end of the tunnel when under stress. Overcoming a stressful time should never go unnoticed. Do something nice for yourself after accomplishing a personal goal or a major project. Maybe it’s something as small as treating yourself to a nice meal or as big as planning a mini getaway to reward yourself with relaxation time. Celebrating your accomplishments can give you motivation through the next stressful situation you face.

Small Changes Lead to Big Rewards

Juggling work, family and other commitments can distract you from the importance of self-care. Small steps to improve your mental and physical health can drastically change your outlook on the stresses in your life. Change your mentality and better your well-being with these simple tips and improve your quality of life for the long run.

Ways to Restore Your Hair

The Road to Hair Restoration Starts Here

3 Proven and Effective Ways to Get Your Hair Back

It’s common to experience hair loss with age, but it doesn’t have to be a life sentence. There are hair restoration systems and treatments proven to help. Hair restoration innovations have grown like never before, plus vitamins and a personalized hair regimen can fight hair loss and start rebuilding damaged follicles. So, if you’re looking to get your hair back, you have options. Here are three ways to start your hair restoration journey today.

Try a Hair Restoration System 

Looking for a lasting option for hair and scalp rejuvenation? At Rebuilding Life, we use the Halo Elite Laser Hair Restoration System to restart the growth of your natural hair. With a painless session lasting only 20 minutes, this low-level laser is a safe FDA-approved procedure to stimulate hair growth on the scalp.

Unlike other hair growth systems, there are no harmful chemicals, lotions or creams, and little to no side effects. The treatment increases blood flow and activates waste-removing agents to restore the hair follicles and encourage hair regrowth. Men and women can experience an increase in blood circulation that nurtures the hair follicles to decrease hair loss and improve overall hair health, quality and thickness.

Up Your Biotin Levels 

There are several options for getting thicker and healthier hair. But for a more natural choice, biotin is one of the most common remedies for battling hair loss.

If you aren’t familiar with biotin, it’s a vitamin from the B-complex. Keratin, a main protein found in hair, skin and nails, is strengthened by biotin.

Luckily, biotin is found in many different forms, so upping your intake is simple with a few lifestyle changes, like taking supplements or eating certain food including:

  • Liver
  • Egg yolk
  • Nuts and seeds
  • Salmon
  • Dairy
  • Avocado
  • Whole grain bread
  • Raspberries
  • Sweet potatoes

If liver or egg yolk aren’t your cup of tea, many hair products are biotin infused. Look for biotin oils, shampoos, conditioners, leave-in conditioners, styling gels and nourishing creams when you’re shopping for haircare products. Incorporating these simple changes into your everyday routine can drastically change your hair’s health.

Fight DHT Levels 

By increasing your biotin intake, you simultaneously help to decrease your body’s Dihydrotestosterone or DHT levels. Unbalanced DHT levels can cause issues with hair growth and are a leading cause of male baldness. DHT is also the hormone responsible for male characteristics like a deep voice, muscle growth, and body and facial hair.

Though DHT is a normal androgen hormone, it can have a negative impact on the hair follicles if it isn’t managed correctly. DHT can cause the follicles to shrink and become dormant. This causes hair to thin out and even stop growth all together.

Similar to biotin, there are many ways to fight DHT such as eating specific foods, taking supplements and using certain hair products regularly. You can also manage DHT levels through medications prescribed by a doctor.

If you prefer to handle DHT naturally, herbs, oils, fruits and vegetables can help decrease it, including:

  • Pumpkin seed oil
  • Rosemary
  • Black currant seed oil
  • Green tea
  • Saw palmetto
  • Tomatoes
  • Carrots
  • Mangoes
  • Watermelon

Hair loss is manageable. Explore your options and choose which would best fit your lifestyle. Whatever you choose, work it into your daily routine for the best results and talk to a physician before beginning the process.

Regain Vitality

Regain Vitality and Rediscover the Body of Your 20s

Natural Ways to Regain Vitality in Your Life

Are you a man looking for natural ways to boost energy and regain vitality? Vitality is an indicator of health, and it can be felt when the body and mind are healthy and balanced.

There are age-related physiological changes over time, such as feeling tired more quickly and decreased energy. Regardless of age, you can continue to stay fit, strong and energetic. A healthy, happy lifestyle includes a wholesome diet and regular exercise, but if you are looking to enhance your vitality to a higher level physically and spiritually, keep these tips in mind:

Get a Good Night’s Sleep

Getting a good night’s sleep is important for both physical and mental health—it improves productivity, energy levels and overall quality of life. To promote good sleep, maintain a regular routine by going to bed and waking up at the same time and avoid stimulants such as caffeine and rich foods close to bedtime.

On top of a regular routine, try to avoid naps or limit them to 30 minutes. A short nap can help you get through that 3pm slump, but naps longer than 30 minutes may keep you up later than you want.

Quit Smoking and Limit Alcohol Intake

Smoking slowly robs you of your energy by draining your vitality and health. But if you choose to quit smoking, you’ll feel immediate benefits. Your blood starts carrying oxygen and nutrients rather than poisons and carbon monoxide within 12 hours of your last cigarette. You’ll also sleep better, improve your senses, regain energy, and most importantly feel better about yourself.

Alcohol intake should also be moderated—especially if you’re not seeing the results you expect from your workouts at the gym. Alcohol lowers your testosterone levels while increasing estrogen levels and can lead to weight gain.

Learn to Better Manage Stress

Stress is a response to challenges in life. While it’s impossible to eliminate stress, it can be managed by identifying the source of the problem. Chronic stress is known to be a risk factor for many diseases and can sometimes have a paralyzing effect on your well-being.

Before you start your day or after a workout, take 10 minutes to think about what stresses you out during the day or week. What people, activities or thoughts cause stress in your life? Make a list and see which of them can be eliminated. Simplify your to-do list down to the essential tasks. And with everything you do in life, stay organized, eat healthy and develop an attitude of gratitude.

5 Tips to Increase Your Libido and Rekindle Your Passion

Little-Known Ways to Increase Your Libido

If you’re reading this blog, you’re probably looking for the hard and fast answers to increase your libido. Well, we’ve got just that for you. Keep reading for five proven tips to increase your libido so you can feel your best inside and outside of the bedroom.

Reduce Your Stress

Take a chill pill—figuratively speaking. Stress is a main driver of low testosterone, or low T, and you should not let it go unnoticed. In men, when your stress levels are high, your testosterone levels decrease. In turn, your body will start to produce more cortisol, creating a hormone imbalance.

To avoid letting life’s little hiccups or its chaos get the best of you, try some stress-busting activities by yourself or with your partner and make sure to keep all of the electronics and distractions behind. Even if it’s mediating or going for a walk around the block for 10 minutes, give your hormone system a chance to reboot and rebalance.

Work in Some Exercise

Working out and living a healthier lifestyle makes you feel good about yourself, and when you feel good about yourself, your attitude and outlook start to change. This new feeling will transcend into the bedroom helping to rekindle the connection between you and your significant other.

On top of that, weight training, burst training and even yoga are great ways to improve blood flow to the genitals, your mood and own body perception.

Get Some Sleep

A few extra hours of sleep can double your testosterone. Sleep, diet and exercise lay the foundation for your testosterone levels, yet sleep is of the utmost importance. Your testosterone levels follow a circadian rhythm, peaking in the morning and descending at night.

When you hit your REM stages of your sleep, that’s when your body works and starts producing testosterone. Lack of sleep can lower testosterone in healthy males in as little as one week. Low T levels not only affect the libido but also energy levels and concentration. A study showed that men who had slept for 4 hours had testosterone levels around 200-300 ng/dl, whereas men who slept for 8 hours had levels around 500-700 ng/dl.

Eat Libido-Boosting Foods

Certain natural foods stimulate bodily desires through circulatory, relaxant and muscle strengthening effects. You can easily incorporate sex drive-boosting foods into your dinner or dessert to get your blood flowing and heart pumping:

Oysters and Chocolate: The two most famous natural aphrodisiacs rev up your engine with their mood-lifting effects.

Asparagus: It happens to be very high in vitamin E, which some like to call the “sex vitamin.”

Chili Peppers: Spice up the bedroom with a dash of chili peppers in your meal. Chili peppers contain capsaicin, which produces heat and promotes circulation—a major endorphin boost!

Basil and Garlic Cloves: These increase circulation and improve blood flow to the sexual organs.

Almonds: They’re high in essential fatty acids and provide the basis for the healthy production of male hormones that help regulate sex drive.

Avocados: Interesting enough the Aztecs called the avocado tree “achucatlr” or “testicle tree.” High levels of folic acid provide you more energy that you can use in the bedroom after your meal.

Soak Up Your Vitamin D 

Get outside and let the sun hit your skin to wake up your sex drive. Exposure to sunlight increases the brain’s release of serotonin—the hormone that makes you happy and energized. Sunlight also stops the production of melatonin, which helps us sleep but can block sex hormones quieting sexual desires. Light up your libido and soak up the sunshine—summer romances are popular for a reason.

Take Action

Naturally improving your libido means making simple life changes that can lead to noticeable changes in your sex life. For most, this topic can be an uncomfortable one to have with your doctor, but ignoring the problem will only continue to negatively affect your life and self image as time goes on. To get more information on how to detect if you have low T and more steps on how to increase your libido, contact us today.

Natural Remedies for Low Testosterone

A Guide to Natural Remedies for Low Testosterone

How to Raise Your Testosterone Naturally

Today’s health and wellness scene is all about the natural solution. For a lot of men, low testosterone is something that occurs naturally as they age—so why not solve it naturally? The body’s testosterone levels begin to steadily decline after age 30, which is no time to be experiencing the side effects of low T.

For the health nuts out there or for the men just looking for easy ways to keep their health in check, here are two simple and easy natural remedies for low T:

You Are What You Eat

Yes, we know: it’s almost impossible to avoid sugar nowadays. From seemingly healthy granola to staples as basic as sandwich bread, sugar sneaks its way into too many of our foods. Unfortunately, that’s bad news for low testosterone sufferers because excess sugar in the body can cut testosterone levels by up to 25%.

That may seem like a scary statistic, but there’s a silver lining here. If you’re eating excess sugar, cutting down on sugar consumption can give you a huge natural testosterone boost.

On your next grocery trip, take a look at the ingredients of what you’re putting in your cart. Check out things you’d never think would give you a sugar rush. Even products marketed as health foods (especially grab-and-go snacks and breakfast items) can be packed with hidden sugars. If one of the top ingredients is sugar (or one of its aliases, like corn syrup, dextrose, sucrose, dextrin and more), it’s probably not good for you and your testosterone levels.

Go Ahead, Sleep In

Yes, you read that right! Hitting the snooze button a few more times on a Sunday morning can help more than just your tired eyes. According to the National Heart, Lung, and Blood Institute, sleep-deprived men’s testosterone levels look like the levels of men 10-15 years older than them. Skipping an hour of sleep per night could add up to a decade or two of testosterone imbalance.

Start taking your sleep seriously. Set a time to head to bed every night and turn off any pesky phones or bright televisions in your sleeping space. It’ll make getting to sleep and staying asleep easier.

If you’re facing low testosterone levels, there are plenty of natural remedies to help get your mojo back and your testosterone back to normal. Though it might sound too good to be true, monitoring your diet and sleep schedule can make a huge difference in your testosterone levels and most importantly how you feel.

Start taking your sleep seriously. Set a time to head to bed every night and turn off any pesky phones or bright televisions in your sleeping space. It’ll make getting to sleep and staying asleep easier.

If you’re facing low testosterone levels, there are plenty of natural remedies to help get your mojo back and your testosterone back to normal. Though it might sound too good to be true, monitoring your diet and sleep schedule can make a huge difference in your testosterone levels and most importantly how you feel.