Author: pills

General Idea

Naturally, men want to increase their testosterone levels. With boosted amount of hormone, you’re able to experience a lot of benefits, including increased energy, lean muscle mass, libido, and so on. Because testosterone levels decline with age, there are so many testosterone boosting supplements out there to reverse the unpleasant effects. In the present, these testosterone boosters have changed into male enhancement products.

One of these supplements is Hexatest Testosterone Amplifier. It claims to help men boost their sexual functions as well as sports performance, so it’s also ideal for athletes. This is said to be accomplished by augmenting testosterone receptor concentration, which is why Hexatest Testosterone Amplifier is also ideal for those steadfast bodybuilders. Of course, the supplement is also fitting to those guys out there who want to improve their performance in the bedroom.

Ingredient Profile

It is claimed that Hexatest Testosterone Amplifier is not like any other testosterone booster out there because it does not really increase the manufacturing of testosterone in the body. What it actually does is use an active substance said to be proven by science. This active ingredient is L-Carnitine.

In a study, it was shown that L-Carnitine can substantially boost one’s pre-workout testosterone receptor concentration. This causes for the testosterone cellular uptake to be much improved. This is important because when it comes to muscle building, maximizing the utility of the testosterone present is what matters.

Aside from L-Carnitine, Hexatest Testosterone Amplifier also has the following ingredients:

Aspartic Acid – this is for boosting the release of Luteinizing Hormone, which leads the body to generate more testosterone.

Massularia Acuminate – this is an herb considered to boost testosterone levels in the body.

There are also the minerals calcium and zinc, which aid in the procedure of testosterone generation.

The recommended dose for Hexatest Testosterone Amplifier is 2 servings each day with 4 capsules per serving – one serving before breakfast and one serving before lunch. It is suggested that you also consume 8-10 glasses of water per day, as well as utilize this supplement while you’re performing a steadfast workout routine.

Product Features

Hexatest Testosterone Amplifier utilizes a science-backed mechanism and formulation to produce steadfast outcome.
There are many positive customer feedbacks.
The supplement is also affordable.
The main component in the formula has been scientifically proven for its potency.

Nonetheless, there are reported side effects, which include headaches and elevated heartbeat. While the primary component has undergone a clinical study, the supplement itself hasn’t. There’s also no refund policy provided.

Place to Purchase

Hexatest Testosterone Amplifier is accessible online. One bottle containing 168 pills can last for a month with a cost of around $20-$27.

Final Verdict

While Hexatest Testosterone Amplifier seems to make huge claims that would possibly bring out remarkable results, its lack of a satisfaction guarantee makes prospective buyers hesitate. In trying a new supplement, a money-back guarantee is vital because it gives users a sense of security that their money would still be returned to them in the case that the product doesn’t work. On the other hand, it also appears that Hexatest Testosterone Amplifier’s manufacturer is pretty much confident that their product would generate notable results.

Getting to Know the Product

Slimera Garcinia Cambogia is a nutritional product that touts to help you lose weight by making use of 50 percent

HCA for torching fat as energy, slowing down production of fat, decreasing calorie consumption, promoting a normal metabolism, and enhancing your frame of mind. It is also claimed that Slimera Garcinia Cambogia can help users lose weight without sacrificing your love of food.

Product Mechanism

Basically, garcinia cambogia is a tropical tree that is usually found in Asia and Africa. Its fruit has high quantities of hydroxycitric acid (HCA), which is touted to deliver multitudes of health benefits, including weight loss. Based on claims, HCA can provide the following benefits:

Torch fat as energy instead of preserving it
Release greater amount of serotonin to enhance mood and decrease binge-eating
Reduce abdominal fat
Lessen cortisol levels to help boost your mood

The company behind Slimera Garcinia Cambogia also touts that this product makes use of 50 percent HCA to torch fat sans dieting and working out.

The supplement’s creator suggests users to consume one capsule of this product 2-3 times each day.

Is there Clinical Proof?

While many consider HCA in garcinia cambogia to be potent in terms of helping people lose weight, there’s no definite scientific evidence that supports this.

Ingredient Profile

There’s no product label provided, so users are not able to see the full list of the ingredients with their respective dosages. Nonetheless, it is said that the recommended dose for HCA to work is 60 percent. As mentioned earlier, Slimera Garcinia Cambogia only has 50 percent.

Customer Feedbacks

As of this writing, Slimera Garcinia Cambogia seems to be a newbie in the weight loss market. Thus, we weren’t able to find credible reviews from users. Generally though, weight loss supplements with garcinia cambogia as their active components don’t really get positive critical reception from users. Most common complaints cite ineffectiveness, expensive costs, and the trouble customers get themselves into when discontinuing trials and requesting for refunds. On the other hand, this doesn’t mean that you’ll experience the same with Slimera Garcinia Cambogia. But it’s also important that the above information serves as caution.

Product Cost & Money-Back Guarantee

This particular supplement is offered through a 14-day trial. This means you only need to pay $4.97 for the shipping charge to get a one month supply. Based on the information on the site, the trial starts on the date the purchase is made. But the delivery period will take 2-5 business days. Thus, you only have about a week or less than that to really try it.

After the trial finishes, you will be charged for the full amount, which is $84.97. You will also be subsequently registered with their autoship plan, which means you will keep on getting Slimera Garcinia Cambogia every month to restock your supply with your card being billed $84.97 monthly. This will only stop if you discontinue or cancel your enrollment with the company.

Moreover, Slimera Garcinia Cambogia has a 30-day money-back guarantee, less shipping and handling, as well as $12.95 processing for every bottle. It is also important to note that only those unused or unopened items can be returned. To discontinue your recurring shipment registration or to ask for a refund, you need to call customer support at (866) 786-8241 to get a Return Merchandize Authorization or RMA.

Bottom Line

As mentioned, HCA in Garcinia Cambogia is widely believed to be potent in creating weight loss effects, but this isn’t supported by any scientific proof. Also, it’s important to note that true weight loss can only be achieved through lifestyle changes, which includes proper diet and regular exercise. There aren’t any magical or miracle supplements that can just burn fat. Losing weight takes effort, discipline, and perseverance. While some of these natural weight loss supplements may have the potential to help people in their weight loss management plan, it is important to remember that following a healthy lifestyle is still vital to gain significant, long-lasting results.

It is that time of year yet again, it may not seem like it due to the unseasonably warm weather we’ve been having but flu season is upon us. Having a depressed immune system, too much stress, and being nutrient deficient are just a short list of things that can make you more prone to catching the flu.

The flu not only runs us down, but it comes with a host of other problems as well such as a fever, cough, vomiting, and diarrhea.

While the elderly and the young are the most prone to getting the flu, anyone is susceptible to getting this illness. The flu can lead to even more serious complications that may even require hospitalization, all the more reason to do what you can to avoid getting it.

What Can You Do to Prevent the Flu?

There are both conventional treatments and natural ones which can keep you from getting the flu. Flu shots are one effective way of doing so however, the downside of flu shots are that they usually only cover one strain.

There are different versions of the flu virus out there, so just because you are vaccinated for one strain doesn’t mean you will not get another. An example of this is what happened back in 2009 with the swine flu outbreak.

Other ways you can prevent the flu is to boost your immune system, which will be able to effectively fight the virus if it does come along.


What Are the Best Natural Flu Remedies?

To prevent the flu or to get rid of the flu quickly if you already have it, is to feed your body with the proper nutrients to fight off the disease. Here are the best ones you should keep on hand to do so.

1-Zinc

Recent studies have shown that zinc based remedies are more effective in fighting off flu like viruses and other diseases than vitamin C. Zinc is important to our immune functioning, and will help reduce the length of the flu.

Zinc is most effective when taken at the first sign of illness, so make sure to do so early on.

2-Echinacea

Supplements containing this herb can help your body fight off infections like the flu, one reason being that it contains anti-inflammatory agents. These anti-inflammatory compounds help to reduce swelling around our breathing passages, helping us to breathe better.

The plant also attacks and kills fungi and yeast which can grow in our respiratory tract, such as candida and other nasty growths which can spread throughout the entire body.

3-Vitamin C

Vitamin C has long been known as an immune system booster because of its involvement in the production of white blood cells. White blood cells are the main tools which the body uses to fight off infection, in that they actively go seek out and destroy these invaders.

You can also take virtually as much vitamin C you want without worrying about getting ill from overdose due to it being water soluble. This means that if your body takes on too much of this nutrient, it can just flush it out in urine. This allows someone to take say 4,000 milligrams of vitamin C to fight disease versus something like zinc which should only be taken in 50mg increments.

4-Vitamin D

Vitamin D is extremely important in its involvement in gene expression, and its role affects many aspects of the body including the immune system. Research has shown that those of us with lower levels of vitamin D are more prone to diseases including the flu.

This is bad news considering that most of us are deficient in vitamin D to begin with, and there aren’t too many foods out there that can give us the amount that we need. This is why exposure to sunlight along with supplementation is essential to getting the proper amount that you need a day.

To treat the flu, you should be taking 2000 units a day, and about 300 units a day to prevent yourself from getting it in the first place.

5-Probiotics

More and more research continues to show a link between our gut health and the health of our immune system. Eating foods rich in these beneficial bacteria can provide our body with these organisms which can help fight off the flu.

Foods like yogurt, sauerkraut, miso soup and other fermented types are what you want to be eating to help improve your immunity.

Many of us don’t get to the gym every day, and when we do make the time to get there we usually spend it on working as many muscle groups as we can. This means combination exercises, which do give the abs some work but don’t focus on them primarily.

This means that while the abs are getting some work, you aren’t giving them all the attention that they need. Eventually neglecting your abs is going to hurt yourself in your progression elsewhere, so make sure to get the work in at home when possible.

Here Are the Best Ab Exercises You Can Do at Home With Minimal Equipment

1-Knee Pull Ins

This is an easy to do exercise that anyone can do, with only piece of equipment needed being two towels. To perform this exercise, you want to start in the same position that you would a pushup, with your hands in front of you, shoulder width apart.

Your legs will also be fully extended, the difference here being that your feet will be placed on towels. You will then flex your spine so that your knees are brought to your chest, squeezing your abs to bring your knees up.

Since this exercise along with the others listed here are going to be using bodyweight only, you are going to want to do a decent amount of reps to give yourself a good workout. Shoot for 30 reps in each of your 3 sets, for 90 repetitions total.

2-Ab Roller

This exercise is the one that is going to require the most equipment here, being either a rolling wheel or even using a towel on a hardwood floor. To do this exercise you want to start in a position where you are on your knees with your hands on the floor in close to your body.

From here you just want to extend outwards using the towel or wheel as a guide, until you are in a position where your arms are fully extended. After you are fully extended you want to give your abs and lower back a good squeeze to retract the wheel back to the starting position.

3-Crunch Twists

The third exercise on the list is just a small variation on one of the most popular abdominal exercises, that being the traditional crunch or sit-up.

To start you want to be lying with your back straight on the floor, and with your knees in a bent position. Make sure that your heels are close your rear as possible, and if you can have someone hold down your feet or anchor them to a wall to better isolate those abdominals.

Place your hands behind your head, while making sure not to put pressure on your neck throughout the exercise. Bring yourself up towards your knees, while twisting your hips in to the florron one side, and bringing the opposite elbow to your knees. Repeat this twist in the reverse manner to give the opposite side equal work. Alternate doing this exercise for 20 repetitions in 3 sets, totaling 60 repetitions in all.

4-Windshield Wipers

This exercise is another one that anyone can do, and one that requires no equipment. To do this exercise you are going to lay flat on the floor, with your legs fully extended close together. You want to also have your hands flat on the floor and extended away from your body, as they will act as supports for this exercise.

The active motion in this exercise revolves around twisting your hips while keeping your legs straight, hence the windshield wiper name. You want to be pulling your legs from one side of your body to the other in a twisting motion, which really helps to target the obliques especially.

5-Planks

Last but not least, we have planks. This is the exercise that is really going to hit your entire core, and in doing so you are going to help yourself elsewhere. A large reason why so many people hit a plateau in one exercise and can get by it is because of a deficiency elsewhere.

To do a plank, you want to get in a position where you are facing the floor, and your bodyweight is resting on your two forearms and your toes. Your body should be slightly elevated off the ground in doing do.

Keeping yourself elevated while at the same time maintaining a straight back and proper form may not seem like a difficult workout, but that will change once you try them. Try to get in to this position and hold it for as long as you can to get the most benefit here.

Accurately determining how much rest someone needs after their workouts is a problem that many of us face. We all want to maximize how much we progress in a given amount of time-to get the most bang for our buck so to speak. Because of this we try to jam as many physical activities as we can in our schedule to make the most of it.

The problem with this train of thought is that rest is an extremely important aspect to your fitness routine. Not only will sleep do the obvious in giving you enough rest to recover back your energy, but much of the repair and maintenance that the body carries out is done during sleep also.

This means that sleep is just as important to your progression and goals as your actual routine is, an extremely important point to know which many people simply do not.

How Can You Achieve the Right Level of Recovery?

The first thing you need to know which may be obvious to the more seasoned fitness fanatics is that the rest you need will be determined by what type of exercise routine you do. This probably sounds obvious, but many people make the mistake of overtraining and not giving themselves the necessary time needed for recovery.

If you are someone who likes to weight train for exercise, you should only train each body part every other day. This is because your skeletal muscle tissue needs about 48 hours to fully repair the damage you did prior. For example if you worked shoulders on Monday, you should hold off on working them again till at least Wednesday.

With this being said it doesn’t mean that you can only weight train every other day-just do so that you are taxing your body equally. Overtraining is something only endurance athletes and people who spend upwards of 3 hours or more each day at the gym. If this doesn’t sound like you, don’t get too crazy about worrying about overtraining, and just stick to your routine.

The same general idea goes for those who choose endurance exercises such as long distance jogging or biking-you can work out every day but you have to vary up your routine in order to do so.

If you are training for an endurance event a good rule of thumb is to only go 100% once or twice a week while training. Doing so more often than that is going to burn your body out, making you more fatigued and thus more prone to injury. You also need to give your body adequate time to not only replenish those glycogen stores-but to recover from minor injuries such as shin splints, and tendonitis.

Listen to Your Body and Adjust Accordingly

No one really likes to hear advice like “listen to what your body says” but the truth of the matter is that everyone is different. Some people are going to have to adjust their routines more so than others when it comes to adequate recovery time.

The pace you are going to be able to go at is going to differ than someone else’s so your best bet is to listen to what your body says and adjust accordingly. One huge thing everyone needs to know is the difference of feeling hurt or fatigued versus suffering a serious injury.

Being fatigued leads to more injuries as we progress through exercise, because of the extra strain on our skeletal system and joints. This is because once the muscles start losing their ability to perform all of this work, all of that force and stress is transferred on to our bones, ligaments, and tendons.

These body parts are not designed to take on all of this load on their own, and inevitably will deteriorate over time. Listen to your body, and when you start becoming fatigued to the point where you are “cheating”-you probably want to stop exercising.

Something that every person who exercises should know is that more isn’t necessarily better. If you are feeling fatigued and out of gas towards the end of your exercise, it is usually in your best interest to just cut it short then and there.

It is not worth the extra mile or hundred calories that you may gain from powering through, as you may injure yourself. Remember that missing out on a mile here and there is better than having to take months off from exercise due to an avoidable injury.

About Sletrokor

Sletrokor is a weight loss product. It is offered online by 18Nutrition, which claims that the said supplement functions in numerous ways in order to aid those who want to change their bodies and improve their health by losing surplus weight. What’s more is that it is claimed that Sletrokor can work without needing you to change your lifestyle such as your diet and workout habits.

Moreover, there’s info available on its official site about the active components utilized in Sletrokor’s formula, as well as links to independent clinical researches that have been conducted to substantiate their effectiveness. The website also has a brief FAQ page, consumer reviews, and even before-and-after pictures demonstrated.

This product can be purchased directly from its official site where it has a 30-day refund policy. A single bottle of Sletrokor has a price of $35.99, a discounted price (40%) from the original price of $58.99. There are no free trials or other promotional deals. There are no autoship plans, either.

What are the Components?

The ingredient profile is the core of any supplement. With the right ingredients, a supplement can either fail or succeed. As for Sletrokor, here are its components: Garcinia Cambogia, Aloe Vera, Cascara Sagrada, and GymnemaSylvestre.

More on Sletrokor

This weight loss product has natural components believed to facilitate weight loss in numerous ways. This formulation is claimed to reduce appetite and accelerate metabolic rate. It also helps carry normal digestive processes, reduces cholesterol and blood pressure, and even improves the mood by boosting serotonin levels.

One of the main components utilized here is Garcinia Cambogia. This compound is well-known among weight loss products. This is because of its Hydroxycitric Acid or HCA, which is said to be effective in restricting Citrate Lyase, the enzyme that generates fat. HCA is also said to control the stress hormone cortisol.

There’s also Aloe Vera in Sletrokor, which serves as its metabolism enhancer, which also facilitates detoxification. Then there’s Cascara Sagrada, which is a mild laxative frequently found in cleansing items. Moreover, there’s GymnemaSylvestre, which is a usual weight loss component that also aids in the reduction of cholesterol levels. Since the formulation of Sletrokor is in an exclusive blend, the quantity of each of the ingredient is not disclosed. It’s not indicated as to how much weight loss customers should expect in a given period of time. But, based on studies conducted on garcinia cambogia, the weight loss can possibly be 14 pounds within eight weeks.

What are the Product Features?

The company behind Sletrokor offers a 30-day satisfaction guarantee
There’s a 40% discount offered as well
There’s no autoship plan to enroll customers in
The active components in the formula have gone through clinical studies
There’s a list of components present in the formula
There are before-and-after images on the site

Nevertheless, the quantities of each of the ingredient are not divulged because the formula is in a proprietary blend.

Final Recommendation

It is good that Sletrokor contains some components that have the potential to generate weight loss effects. However, this supplement is being promoted as a weight loss solution that can provide results even without changing one’s diet and workout habits, which we think is unlikely. When it comes to losing weight the healthy way, proper nutrition and regular exercise are vital. On the other hand, it is great that Sletrokor also claims to help in improving one’s health by normalizing one’s blood pressure and cholesterol levels. As for its price, the supplement seems reasonably priced, especially since it can be purchased with a discount.

Before you decide to embark on a dairy-free diet, it is important that you’re aware of what will happen to your body when you do. Surely, there are health-related effects. Some positive and some may be negative. Whatever it is, it is crucial that you’re prepared and actually have a substitute for the nutrients you’ll lose in the process. To give you a clearer picture of what is it like to lose dairy from your diet, here are 5 things you need to do to make sure giving up dairy doesn’t take a toll on your health:

1. You need to be more mindful of your blood pressure

Aside from calcium, milk is also rich in potassium, which helps the body combat the possible blood pressure-increasing effects of sodium. For instance, the DASH diet, which reduces blood pressure efficiently without the need to take prescription drugs, is all about consuming fruits, veggies, and dairy more.

2. There may be a weight change

 

Practice caution if you’re losing dairy as means of losing weight. While dairy items can add significant amount of calories, some studies have determined that milk facilitates satiation and helps sustain a healthy weight. Nonetheless, there’s nothing conclusive about this yet. It also depends on what you’ll be replacing the milk with, which of course, has to be something healthy, too.

3. Your skin may be clearer

Numerous studies have found connections between acne and milk, particularly skim milk, though no links were found with cheese or yogurt. Nonetheless, clinical evidence that opting dairy out of your diet can result to clearer skin is lacking. What the evidence indicates is that diet portrays a part in acne and not diary alone. In this case, you can personally observe what foods you eat that trigger your acne.

4. Lactose intolerance could be aggravated

Lactose intolerance means you don’t have the enzyme needed to disintegrate milk sugar, which causes abdominal problems when you consume dairy. However, consumption of dairy products will actually decrease symptoms by boosting the healthy bacteria in the stomach. Continuing your intake of dairy products even with lactose intolerance increases the bacteria, which gets rid of that lactose. Being lactose intolerant doesn’t mean you need to completely avoid dairy. Possibly, you can still have servings of dairy per day just as long as you divide them into smaller portions throughout the day. Drink it food, too, so it doesn’t get assimilated instantly.

5. Your bones could become weaker

Giving up milk, cheese, and yogurt means you need to have a way to replace the nutrients these bring, which essentially are calcium, protein, vitamin D, and other minerals. You can get your vitamin D from the sun while your daily calcium requirement can be acquired from leafy greens, fortified orange juice, almond milk, and broccoli.

You already know how living on pizza and other junk foods can put your physical health at risk. Bad eating habits can increase your risks of serious health problems. Just as these diet mistakes can cause problems to your physical well-being, there are also bad habits that can harm your mental health. These wrongdoings can heighten your risk of depression or lead you to feel more anxious, which leads to an unhappy and unhealthy life.

Below are 8 bad habits that can wear your mental health down:

1. Being a perfectionist

While it’s great that you always strive for greatness, seeking perfection all the time can eventually challenge your efforts. Perfectionism can either be positive or negative. It’s the former if you’re setting realistic objectives, letting go of failures and moving forward, looking at errors as chances for further development, making sure that stress and anxiety are controlled, and enjoying the process of it all as part of the struggle. Doing so makes success in the end even sweeter.

On the other hand, there’s also negative perfectionism. This is when you set standards that are way too unrealistic, feel discontent easily, pre-occupied with failures or rejections, and perceiving mistakes as proof of disgrace. Studies have shown that negative perfectionism leads to sorrow, fear of committing errors, discord, indecision, and apprehension about judgment from other people.

2. Poor Posture

Sitting the right way has been proven to decrease the symptoms of depression. Numerous other studies also show that proper posture can improve self-esteem and one’s frame of mind. What’s more is that recent studies also show that simply sitting up straight boosts positive mindset, decreases exhaustion, and reduces self-focus in those individuals suffering from mild to moderate depression.

3. Feeling guilt

People who possess the poor habit of guilt are those who usually make predicaments a bigger deal than they really are; those who claim responsibility for making or deciding on problems that had little or nothing to do with them; those who think themselves as wicked for doing minor wrongdoings; and those who refuse to absolve themselves.

4. Lack of physical activity

An inactive lifestyle is not only bad for your body; it is also not great for your mental well-being. Working out on a regular basis could alleviate depression by secreting endorphins and other feel-good chemicals, which represses the chemicals in the immune system that can aggravate depression.

When you exercise, you also augment your body temperature, which produces a soothing outcome. Another benefit of regular exercising is you tend to improve your self-esteem while having a distraction to forget your personal troubles.

5. You think you’re a failure

Everyone invites negative thoughts now and then, the same way that everyone feels he is a failure when a goal is not achieved. However, cultivating these thoughts continuously can generate a failure mindset, which can get in the way with your capacity and potential to accomplish something.

Constant thoughts on mistakes and failures and harboring feelings of hopelessness can exact serious harm on one’s mental health, contributing to anxiety and depression. Negative thinking puts you off from setting goals, weakens the value of your natural talents and skills, and places the focus on your blunders. With these negativities circling your mind all day constantly, there’s little to no chance of making any significant progress, which cements your belief of yourself as a failure.

6. Excessive use of social media

Excessive use of social media can lead to anxiety and reduce confidence in teens, according to a research. Adults are not an exception from the potential mental health issues that social media overuse can bring. Being on social media constantly can lead to feelings of inadequacy and jealousy from comparing themselves to others. Social media use can also generate feelings of loneliness. Given this, social media use is linked to increased risks of depression and anxiety.

7. Phone dependence

While having a smartphone can be rewarding with all its convenience and fun apps, being constantly glued to it is another story. Some mental health experts believe that using smartphone can lead to a kind of addiction with users instinctively checking for updates and notifications. The rise of smartphone use and social media has also led other anxiety issues such as “fear of missing out”, which causes people to check their device all the time. Overuse of smartphone has the potential of aggravating depression, chronic stress, and low confidence.

8. Poor sleeping habits

Your brain only recovers and rests when you sleep. When you do, it gets restored, ready to take on another day. Compromising quality of sleep, however, is bad for your mental wellness. Losing sleep for 1-2 nights results to weakness, irritability, and inability to concentrate. But consistently sleeping poorly can cause serious harm to your mental health.

A study shows that people who suffer from mental issues have the tendency to sleep insufficiently. As a matter of fact 60-90 percent of people with depression also struggle with insomnia.

Presently, researchers believe that poor sleep can contribute to the development of mental issues. Consequently, addressing a sleep disorder can help lessen mental health symptoms.

You have poor sleep habits if: you’re sleep deprived; you drink caffeine late at night; you engage in stressful circumstances prior your bedtime; and you use gadgets before you go to sleep.

Some of the signs of nutrient deficiencies can be sneaky, but others are right there in front of you, waiting to get noticed and taken seriously. A healthy and a well-rounded diet provide energy, as well as sufficient nutrients that are vital for the cells to function the way they’re supposed to. Hence, it’s not surprising that lack of nutrients can also manifest on your skin, nails, hair, and even your gums. Here are 8 odd signs that you’re not getting sufficient nutrients:

Your skin is dry

Skin dryness in cold weather is normal, but if your skin is parched than it used to be, it may be because you lack omega-3 fatty acids. Omega-3s aid in the nourishment of your skin’s lipid barrier, which is the layer of oils that keeps detrimental germs and contaminants out while making sure vital moisture is kept in. With inadequate omega-3s your skin’s moisture diminishes, which results to a flaky texture. More wrinkles and other physical signs of aging may even come to your attention brought by skin dehydration. To avoid this, make sure your diet consists of essential fatty acids, such as fatty fish, walnuts, and seeds.

You look pale

A pale appearance may indicate iron deficiency. Not having enough iron leads red blood cells to be fewer, smaller, and with less hemoglobin, too. With less hemoglobin, blood cells aren’t as red as they normally appear. The outcome is a paler skin. This is most visible on the linings of your eyelids and your mucus membranes. While your doctor needs to diagnose that you’re indeed lacking of iron to recommend iron supplementation, you can also acquire iron from natural sources like beef, spinach, and iron-fortified cereals.

Your lips are sore and cracked

Cracked and sore lips may signify an inadequacy in riboflavin. Deficiency of this vitamin result to the corners of the mouth cracking, as well as dryness on the area circulating the exterior part of the lips. Typically, this will come with an inflamed, dark-red tongue, and puffed-up mouth. You can up your riboflavin intake by eating almonds, salmon, broccoli, cheddar cheese, and eggs. Of course, you also need to have these symptoms checked in order to address the problem in its initial stage.

Acne that won’t go away

Omega-3 deficiency might make breakouts more serious or more often than you’d like them to be. This is because omega-3s contain potent anti-inflammatory properties. So, not having enough of it may cause inflammation that can manifest as acne. The formation of acne may have also something to do with omega-3s sustaining your skin’s lipid barrier, as mentioned earlier. This is because your skin’s natural oils possess antimicrobial properties. When you don’t have adequate omega-3 fatty acids, the lipid barrier may become interrupted, resulting to bacteria that cause acne penetrating the skin.

Wounds that take forever to heal

Wounds don’t get better overnight, but those that tend to linger than they should indicates protein deficiency. Basically, protein is vital for constructing and restoring tissue. So, it is recommended to consume 20-30 grams of protein per meal and 10-15 grams of protein per snack. Low levels of vitamin C can also decelerate healing process, which allows scrapes and bruises to stick around longer than normal.

Your gums are bleeding

If you’re oral hygiene is of topnotch quality, meaning you brush and floss your teeth regularly, and you still experience gum bleeding, this could indicate that you have a vitamin K deficiency. This vitamin is known for its capacity in aiding blood clot or coagulation. Vitamin K deficiency is actually unusual, so it’s wise to consult your dentist and doctor to examine the cause of the bleeding.

You have fragile nails

If your nails consistently break, this could indicate that you’re low in biotin. Biotin nurtures the growth plates of your nails. So, when you don’t have enough of this vitamin the growth plates are interrupted. This causes irregular growth, which leads to forming brittle nails instead of strong ones. Food sources rich in biotin are eggs, nuts, and whole grains.

Your hair is getting thinner

What you eat also affects your hair. While shedding some strands of hair is fine, remarkable thinning of the hair isn’t. Mostly, deficiencies in protein and vitamin C can cause hair thinning. This is because vitamin C aids in collagen-making. Collagen is one of the building blocks of healthy hair, as well as a robust hair follicle. Protein, on the other hand, delivers amino acids for collagen synthesis.

Pull ups are one of those exercises many people just dread doing and many of which end up avoiding altogether. It is one of the few exercises in our arsenal that we have grown up with, and many of us have gotten worse at over time.

How demoralizing is it to remember doing an exercise where you can bang out 20+ reps in a clip, to where you can barely do a few, if any at all?

This is a major reason why people stop doing pull ups as they get older, but you should remember that there is a reason why your elementary school gym teacher introduced them to you. They are one of the best compound exercises out there, and if you are neglecting them you are doing your back a disservice.

With that being said, no one who works out at the gym wants to start working on their reps from the bottom, as barely being able to do one pullup can be pretty embarrassing. There are a few things that you can do to help yourself get more reps out of your pullup routine, and here’s how to go about it:

Get Assistance When Needed

Use whatever tools you have at your disposal to give yourself an advantage, and to give yourself a better jumping off point when you are first getting back in to doing pullups. Use gloves, wrist wraps, or whatever grip strengthening tools you have to assist your lifts.

If you are still struggling, you can use a chair to lift you up a bit for extra support. Do the pullups off your knees until you are strong enough to graduate to doing them without needing the chair. Another tool you can use are resistance bands, which you can wrap around the pullup bar, and place around the bottom of your feet, which will assist your pullups.

Some gyms have pullup machines that have counterweights to them, which can be performed on your knees. These machines are also great tools for beginners as well, as the counter weight helps to enable people to do more pullups.

Do Forced Repetitions

As mentioned prior, pullups are the one of the most difficult exercises to do, that many people struggle with. Many people can do very few reps when trying this exercise, making progression both very slow and difficult.

One way to get around this is with forced repetitions, or repetitions with the assistance of a friend or trainer. Next time you are doing pullups and think you have gone till exhaustion, ask for someone to assist you in doing a couple or a few more reps. This will help to breakdown more of those muscle fibers which are going to be able to lift more weight, and do more repetitions after your body has had adequate time to repair and recover.

Increase the Weight on Your Pulldowns

Doing heavy weighted lat pulldowns are another great way to help increase your pullup ability. Both exercises use virtually the same exact muscles to get the job done, so naturally increasing their strength through weight training should enable us to do more pullups in theory.

Heavy pulldowns are really going to help develop your forearms, lats, and biceps which are all essential in performing the pullup.

Train Your Biceps More Heavily

The strength of the bicep is extremely important in your ability to do pullups as well, and is where many people fall short. If you are one of the many people that fail doing as many pushups as you’d like due to limited grip and ability to pull yourself up, your biceps need to be stronger.

One of the easiest ways to do this is through bicep curls and similar variations to make sure you are hitting both heads of the bicep equally. Doing weighted traditional dumbbell curls and dumbbell hammer curls are two examples of excellent variations for bicep development.

Use Squat Pullups

Another way in which you can essentially cheat on your pullups if you are struggling, is to do them in a modified squatting position. This is so that when your back tires, your body can resort to your legs for a little extra power to finish the lift.

To do this, grab your traditional olympic straight bar and head over to the smith machine. Adjust the bar to where your legs are slightly bent in a squatting position, and your arms fully extended to the bar. This should give you the extra help you need to finish your routine.