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Green tea is one of the most commonly consumed teas in the world.

Green tea extract is its concentrated form, with just one capsule containing the same amount of active ingredients as an average cup of green tea.

1. High in Antioxidants

The health benefits of green tea extract are mostly due to its high antioxidant content.

Antioxidants can help reduce oxidative stress by fighting cell damage caused by free radicals. This cell damage is associated with aging and several diseases

2. May Promote Heart Health

Oxidative stress increases fat buildup in the blood, which promotes inflammation in the arteries and leads to high blood pressure

3. Good for the Brain

The antioxidants in green tea extract, especially EGCG, have been shown to protect brain cells from oxidative stress

This protection can help reduce brain damage that could lead to mental decline and brain diseases like Parkinson’s, Alzheimer’s and dementia

4. Can Help With Weight Loss

Green tea extract is rich in catechins, and it contains a decent amount of caffeine.

Interestingly, it seems that this combination of ingredients is responsible for its weight loss properties

5. Might Benefit Liver Function

The catechins in green tea extract may also help reduce inflammation caused by some liver diseases like non-alcoholic fatty liver disease

6. May Reduce the Risk of Cancer

The maintenance of your body’s tissues and organs is characterized by cell death and regrowth. Specialized cells known as stem cells produce new cells to replace those that die. This process keeps cells active and healthy.

7. Its Components May Be Good for the Skin

Whether taken as a supplement or applied to the skin, green tea extract has been shown to improve skin health.

A large review demonstrated that when applied to the skin, green tea extract can help treat a variety of skin problems, such as dermatitis, rosacea and warts. Also, as a supplement, it has been shown to help with skin aging and acne

8. May Benefit Exercise Performance and Recovery

Green tea extract seems to be helpful in exercise, whether it’s by improving exercise performance or enhancing recovery.

9. May Help Lower Blood Sugar

The catechins in green tea, especially EGCG, have been shown to enhance insulin sensitivity and regulate the production of blood sugar, both of which can lower blood sugar level.

10. Easy to Add to Your Diet

Green tea extract is available in liquid, powder and capsule forms.

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Whey protein blend – low carb protein powders, the most popular choice for bodybuilders , helps in lean muscle growth

Whey Protein Blend can be used as meal replacement and also take after workout . You can Mix up protein with oats and cereal .

black metal kettle bell and heavy bag

If you’re new to the world of protein supplements, the number of choices can seem overwhelming, even just among varieties of whey. The good news is that any type of dietary whey protein can provide health benefits, ranging from improving your body composition to reducing your blood pressure levels. There are notable differences between whey isolates and whey blends, however, and learning more about each can help inform your supplement choice.

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A blended whey product may combine whey concentrate or isolate with another type of protein powder, or it may simply contain a combination of whey isolate and concentrate. Either way, whey blends usually contain a lower net percentage of protein than whey isolates and are more affordable. Because the common protein blend of whey and casein, the other main milk protein, can offer benefits that whey alone cannot provide.

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Casein is a slower-digesting protein than whey, so it may be more appropriate as an endurance exercise supplement or a dietary aid to promote satiety.

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Interesting fact about urine color . I’m
Our bodies use nutrients from the food we eat. But the processes involved in digestion also create what we call “byproducts”. That’s where a new chemical is created along the way. 

Some of these byproducts in the body are waste and our bodies have clever waste processing systems to get rid of them. 

Body got clever waste management

Some of the waste goes out in your poo. And waste that can be dissolved in water goes out in your wee. We call this “water-soluble” waste. Water-soluble means it can be dissolved in water. 

And the parts of your body in charge of “making” the wee are called the kidneys. They’re shaped like kidney beans.

A delicate balance

The kidneys work around the clock to make sure the body has the right balance of water, salt and chemicals and not too much water-soluble waste in it. 

Kidneys have special filters in them that help sort out the useful bits from the waste. They also are in charge of transporting the water-soluble waste from your kidneys, down two special pipes called “ureters” and into your bladder (which is down near the genitals). 

When the bladder gets full, it sends a message along your nerves to your brain that makes you feel like you need to wee.

So…. why is it yellow?

One of the water-soluble waste products that your kidneys put into your urine is a chemical called urobilin, and it is yellow. 

The colour of your urine depends on how much urobilin is in it and how much water is in it. 

If your urine is light yellow, it means you have been drinking a lot of water and there’s a lot of water in your urine. We call this being “hydrated”.

If your urine is dark yellow, that means there’s less water, and a relatively high amount of urobilin. It probably means you haven’t been drinking enough water and could be dehydrated.

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The three ingredients to go from skinny to muscular are nutrition, training and consistency. Here are the most important tips to gain weight for skinny hardgainers and ectomorphs…

  1. Eat More. Eat more calories than your body burns. How much depends on your metabolism and activity levels. But if you’re not gaining weight, you’re not eating enough.
  2. Eat More Meals. Small meals are easier to eat than big ones. They don’t make you feel stuffed. Wake up earlier, eat breakfast, and then eat 3-4 more meals a day.
  3. Eat Caloric Dense Foods. Food high in carbs and/or fats has more calories per serving. It takes less eating to create a caloric surplus. Bulk on pasta, dried fruits, nuts, etc.
  4. Eat More Protein. Your muscles need protein to recover from your workouts and grow bigger. Eat a whole source of protein with each meal – meat, chicken, fish, eggs, etc
  5. Go Liquid. Blended food digests more easily than solid food. Make weight gainer shakes by mixing oats, milk, banana, peanut butter and whey protein in your blender.

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If we are to strip back nutrition to it’s relevant stands concerning our goals, we know that calories consumed vs used ultimately defines our composition, whilst nutrients consumed defines parts of our function. ⁣

It is this simple understanding of each component that will ultimately allow us to optimize both our composition and function with the food we eat. But given the plethora of black and white nutritional rhetoric inflicted upon us over the last decade, we seem to have forgotten what both represent. ‘Healthy this’. ‘Good for you that’ etc etc. ⁣

For all those who advocate that food quality is all you require for weight loss/gain, the question begs: how would you advise an individual who consumes a diet entirely based on whole, nutrient dense foods who cannot lose weight? Hopefully common sense would prevail and energy balance would be discussed. ⁣

Caloric value per volume of food can fluctuate dramatically, even amongst whole foods. As this graphic shows, 1000 calories can include a small or extensively large volume of food. This must be appreciated just as much as the processed, nutritionally bereft calorie dense foods that we believe to ruin our compositional goals. ⁣

In most cases, adherence to the calorie targets needed to succeed at our goal will have a greater chance of success if we are satiated more often. Therefore, consideration of lower calorie foods in greater volumes is a good idea if fat loss is the goal. ⁣

Food quality is important. It increases likelihood of satiety, improved function, supportive food behaviours and gut health. But calorie intake (regardless of quality) is also a very important determinant of our overall health. Thus, nutrient dense foods can still be detrimental if excessive consumption leads to us being overweight.⁣

Understanding the separate importance of calories and nutrients can help us select correct quantities and enough quality to satisfy both strands.

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Depending on your symptoms, your doctor may also perform a physical examination. If you’re male, your doctor may perform a physical if they notice:

  • a loss of facial hair
  • a loss of height
  • signs of gynecomastia, an abnormal increase in breast tissue size
  • abnormal weight gain

If you’re female, your doctor may perform a physical if they notice:

  • abnormal facial acne
  • abnormal hair growth on your lips or chin (hirsutism)
  • abnormal hair thinning or balding on the head

Testosterone home testing kits are widely available from several companies, such as Progene. They use your saliva to test your hormone levels. After taking the test, you’ll send your sample to a laboratory for testing.

Several studies, including one that sampled nearly 1,500 men between 20 and 90 years old, have confirmed that saliva offers a relatively accurate measurement of testosterone levels. This is especially true when diagnosing male hypogonadism.


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