Subway, work, sleep…
Subway, work, sleep…
Subway, work, sleep…Again and again.
Work & family routine during the week…Cleaning, grocery shopping & preparing meals on the weekend…We can sometimes feel “ overwhelmed ” by the daily routine and the speed at which each week passes.
Indeed, in a culture heavily focused on capitalism & performance like the one in which we evolve, feeling "out of breath", tired & even demotivated are states for which it can be completely normal to find yourself.
Hormonal imbalance: what is it?
First, a hormone is a molecule secreted by a so-called “ endocrine ” gland that acts on receptors in different cells in the body. It's like biological "messengers" whose purpose is to transmit a specific message to its recipient(s) in order to trigger a specific reaction.
When we talk about hormonal imbalance , we want to refer to an excess (hyperfunction) or a deficit (hypofunction) specific to the functionality of hormones. An imbalance at this level can then lead to certain problems that can affect health & quality of life.
The importance of hormonal balance in achieving your goals
An optimal hormonal balance can improve several aspects of one's life and optimize one's physical performance and body composition.
Conversely, a hormonal imbalance can increase an individual's difficulty in toning/building muscle mass and/or losing fat tissue. Indeed, there would be a link between the distribution of fat mass and hormonal balance. For example, too much estrogen dominance via an imbalance in testosterone can make it more difficult to decrease fat tissue in the hips & abdomen.
Here are signs that could point to a potential hormonal imbalance:
- skin problems
- Persistent digestive disorders
- Mood alteration
- Excessive fatigue
- Sleep disorders
- Decreased libido & sexual desire
Such feelings can be indirect signs of high stress levels & sub-optimal stress management.
Here are five tips & actions that can be taken for better stress management & hormonal balance and can even, at the same time, positively influence the libido and the intimacy of your romantic relationships.
Tip #1: ZM+ (XPN)
Remember that a supplement is made to "supplement" specific deficiencies or shortcomings in the body.
However, ZM+ can be of great help for hormonal health & general health.
It is a considerable source of zinc , magnesium and vitamin B6 . These vitamins & minerals, often found in a state of deficiency in many individuals, are essential for hormonal production & relaxation of the nervous system. In humans, this supplement may have a positive contribution to testosterone production.
Additionally, the formula also includes 5-HTP (5-Hydroxytryptophan ).
…What does it eat in winter you say?
It is a precursor molecule of serotonin , a neurotransmitter responsible among other things for the state of relaxation, well-being & relaxation. It can therefore greatly contribute to regulating sleep, reducing insomnia disorders and promoting more restorative sleep.
Good sleep is the basis for optimal recovery, adequate hormone production & muscle growth.
Tip #2: Alpha Jack (ATP)
In men in particular, the accumulation of daily stress combined with poor sleep can greatly alter the normal production of testosterone.
However, not only is it a key hormone for muscle synthesis & growth, but above all it has a great influence on our levels of energy, enthusiasm, motivation and sexual desire. A low libido is a rather obvious sign of diminished & low testosterone levels.
In addition, a "testosterone" vs "estrogen" imbalance in men can have an influence on the accumulation or the difficulty in reducing the amount of fat mass.
Alpha Jack is a supplement designed by ATP Lab, a Quebec company highly renowned for its high-end & quality products, offering a combination of natural ingredients resulting from scientific research aimed at optimizing the metabolic & hormonal health of the male sex.
Among these, Maca & Shilajit extract are among the key compounds in their formula.
Maca Extract could:
- Increase libido & sexual vigor
- Reduce symptoms of menopause in women
- Strengthen the immune system (source of antioxidants)
- Help with toning & muscle growth
- Stimulate natural testosterone production in men
- Help increase muscle mass & decrease fat mass
- Reduce symptoms of chronic fatigue
- Help reduce the effects of aging (anti-inflammatory property)
- Strengthen the immune system (antioxidant property)
Tip #3: Predator Xtrem 2.0 (XPN)
Predator Xtrem 2.0 is another great supplement that can benefit men just as much as you ladies. Through its different ingredients, it can provide benefits at the hormonal level, but also at the systemic level.
Among other things, Predator Xtrem 2.0 could decrease general fatigue, insomnia, menstrual irregularities & help with rheumatic symptoms.
It is therefore a beautiful, complete and natural formula of hormonal precursors for those wishing to strengthen their immune system, increase their daily energy & increase their libido.
Predator Xtrem 2.0 may also have the potential to " break plateaus " in training, and thus promote gains in strength and muscle mass.
Tip #4: Regular bedtime routine
This 4th thing is rather " low key " & underestimated, but oh more powerful than you think!
Studies (Grant & al., 2021; Uchiyama & al., 1998) have shown that a regular & consistent sleep routine is associated with greater growth hormone & androgen hormone production, in addition to contributing improve markers of metabolic health.
Such evidence leads us to believe that going to bed & waking up at the same time daily would allow a stable circadian rhythm and a greater production of melatonin by the body. All of this allows you to have a deeper sleep, a favorable hormonal balance & much less variation in the level of energy during the day.
In this regard, certain environmental and behavioral factors can be put in place to establish a routine favorable to deep and recuperative sleep:
Within 30 to 60 minutes before bedtime:
- Opt for dim lighting
- Light a candle
- Avoid stimulating activities such as thrillers, video games & computer work
- Prioritize relaxing activities such as reading a book, listening to music, a podcast, chatting with your partner, etc.
- Avoid eating large meals
- Limit the use of cell phones, social networks & other screens
PS A very VERY useful addition to your sleep routine is to add a melatonin supplement or a product such as Corti-Balance from Believe Supplement. In a study by Gandolfi & al (2021), melatonin supplementation would have a significant effect on sleep quality and increased daily energy levels.
Tip #5: Schedule time
5 th and last tip: planning!
Here, we are not necessarily talking about putting it on your agenda like a task at work or a family obligation... But depending on the pace of life in which we live & our increasingly busy schedules, it is essential to “making room” in our daily lives for spontaneity & opportunities to spend quality time.
A very simple example can be to reserve your Sunday afternoon for spontaneous, unplanned activities. Or :
…Try a new restaurant or recipe every Saturday night.
… Turn off phones, computers & other screens between 7pm-9pm one or two evenings a week.
The idea is to make an "agreement" with oneself & one's partner to respect these time slots reserved & "planned" for spontaneity.
This kind of action can of course have positive repercussions on the quality of our relationships, but can above all have a great impact on our stress management & our well-being.
In the study by Xiong & al. (2021) and that of Mehta & Joseph (2010), the researchers demonstrate the close association that cortisol and testosterone production can have in humans. Chronically high cortisol levels would be significantly associated with lower testosterone & growth hormone levels…And therefore with a greater risk of hormonal imbalance.
Remember that stress management can have a decisive impact on our training results, whether for increased muscle mass, reduced adipose tissue or performance... one of the FIVE MAJOR PILLARS of body recomposition.
This will be the subject of a future blog 😉
Cruess, DG, Antoni, MH, Schneiderman, N., Ironson, G., McCabe, PM, Fernandez, JP, Cruess, S., Klimas, NG, & Kumar, M. (2000). Cognitive–behavioral stress management increases free testosterone and decreases psychological distress in HIV-seropositive men. Health Psychology, 19(1), 12–20. https://doi.org/10.1037/0278-6188.8.131.52
Gandolfi, JV, Di Bernardo, APA, Chanes, D. a. V., Martin, DF, Joles, VB, Amendola, CP, Sanches, L., Ciorlia, G., & Lobo, SM (2020). The Effects of Melatonin Supplementation on Sleep Quality and Assessment of the Serum Melatonin in ICU Patients: A Randomized Controlled Trial. Critical Care Medicine, 48(12), e1286–e1293. https://doi.org/10.1097/ccm.0000000000004690
Grant, LK, St Hilaire, MA, Brainard, GC, Czeisler, CA, Lockley, SW, & Rahman, SA (2021). Endogenous circadian regulation and phase resetting of clinical metabolic biomarkers. Journal of Pineal Research, 71(2). https://doi.org/10.1111/jpi.12752
Mehta, PH, & Josephs, R. (2010). Testosterone and cortisol jointly regulate dominance: Evidence for a dual-hormone hypothesis. Hormones and Behavior, 58(5), 898–906. https://doi.org/10.1016/j.yhbeh.2010.08.020
UCHIYAMA, M., ISHIBASHI, K., ENOMOTO, T., NAKAJIMA, T., SHIBUI, K., HIROKAWA, G., & OKAWA, M. (1998). Twenty-four hour profiles of four hormones under constant routine. Psychiatry and Clinical Neurosciences , 52 (2), 241–243. https://doi.org/10.1111/j.1440-1819.1998.tb01053.x
Xiong, X., Wu, Q., Zhang, L., Gao, S., Li, R., Heinegård, D., Fan, M., Wang, M., Liu, L., Wang, X., Zhang, C., Xin, Y., Li, Z., Huang, C., & Yang, J. (2021). Chronic stress inhibits testosterone synthesis in Leydig cells through mitochondrial damage via Atp5a1. Journal of Cellular and Molecular Medicine. https://doi.org/10.1111/jcmm.17085Wrzosek, M., Woźniak, J., & Włodarek, D. (2020). The causes of adverse changes of testosterone levels in men. Expert Review of Endocrinology & Metabolism, 15(5), 355–362. https://doi.org/10.1080/17446651.2020.1813020