4 Components To A Healthy Lifestyle

Living a healthy lifestyle doesn’t mean hours of training at the gym and eating only salad leaves. It’s about making easy-to-manage healthy choices in your day-to-day living.

If you have ever tried to dramatically change your lifestyle you know how difficult it can be. It takes major discipline and there are so many options, fads, supplements and ads trying to get your attention stating “quick weight loss” or “30 pounds in 30 days” or “this is the miracle lifestyle”. Creating a healthy, balanced lifestyle is a journey with many different components that must work together to achieve results. Whether you are wanting to completely transform your body, just be more active, cut out some bad habits or regain your energy, each of these components must be taken into consideration. Having a plan in place and the support you need will lead you to success.

Here we are discussing the 4 main components to achieving and maintaining a healthy lifestyle.

#1. Diet– consciously choosing what you put in your body on a daily basis is the starting point to creating a healthy body and mind. It is evident that some foods make you feel good and others don’t. Becoming aware of which is which for you personally will help your overall wellbeing. Putting a basic meal plan in place, that is easy to follow and prepare is key to setting yourself up for success.

#2. Exercise– whether it is making simple choices like taking the stairs, parking farther away from the entrance, going to a fitness class twice a week or putting a daily gym routine in place, doing more exercise daily will make you more energized, alert and focused. We all have stress in our lives, exercise is a natural stress release. Where ever you can fit exercise into your daily routine you will thank yourself down the road. 

#3. Sleep– the quality of sleep and the amount are both important when considering this component. Your mind and body require rest to function effectively. As the amount of sleep we need changes as we age so does the quality of the sleep we are getting. Being conscious of our sleeping patterns and getting what we need allows us to be highly productive, function people for our families, our job and our selves.  

#4. Thoughts– this component is arguably the most important and the one that is most affected by all the others. Have you noticed that if your diet is full of sugary carbohydrates or processed foods that its difficult for you to concentrate on a task? Have you noticed that when you are hungry you don’t treat people the way that you normally would? Have you noticed that when you exercise it is easier for you to focus and complete tasks? Have you noticed that when you are tired you are more irritable then normal?  Have you noticed that with a lacking combination of each of these components anxiety can set in?

These are examples of how important lifestyle is when it comes to clear thinking. When our thoughts are clear and positive so are our actions, reactions and even the situations we encounter. Being aware of your thoughts and why they are there is the ultimate component of wellbeing.

Looking for support to implement and maintain a healthy lifestyle? We are here to help. Talk to our providers about the options we have to offer to support your healthy lifestyle journey.

To make an appointment at any one of our offices please call 817-345-0303.

The Real Causes of Low Testosterone

Low testosterone (low T) affects 4 to 5 million men in the US.
Testosterone is an important hormone in all human bodies, male and female, but is higher and more commonly associated with men. Testosterone naturally starts to decrease each year after age 30, which in some men this can be substantial. It’s not just older men that are affected by low T, young men, even babies, and children, can also have this problem. The key is to recognize the signs of low T and have your levels checked regularly, then to attempt to understand where the dysfunction has originated.

The primary symptoms of low T are actually pretty basic; fatigue, mental cloudiness, moodiness, fat gain, loss of muscle mass, low bone density, a decrease in mood, decrease in sexual desire and lastly low libido.

There are two types of hypogonadism, being primary and secondary hypogonadism which are the causes of Low Testosterone.

Primary hypogonadism

Underactive testes cause primary hypogonadism. That’s because they don’t manufacture sufficient levels of testosterone for optimal growth and health. This underactivity can be caused by an inherited trait or by accident or illness.

Inherited conditions include:

  • Undescended testicles: When the testicles fail to descend from the abdomen before birth
  • Klinefelter’s syndrome: A condition in which a man is born with three sex chromosomes: X, X, and Y.
  • Hemochromatosis: Too much iron in the blood causes testicular failure or pituitary damage

Types of testicle damage that can lead to primary hypogonadism include:

  • Physical injury to the testicles: Injury must occur to both testicles to affect testosterone levels.
  • Mumps orchitis: A mumps infection can injure testicles.
  • Cancer treatment: Chemotherapy or radiation can damage testicles.

Secondary hypogonadism

Secondary hypogonadism is caused by damage to the pituitary gland or hypothalamus. These parts of the brain control hormone production by the testes.

Inherited or disease conditions in this category include:

  • Pituitary disorders caused by drugs, kidney failure, or small tumors
  • Kallmann syndrome, a condition connected to abnormal hypothalamus function
  • Inflammatory diseases, such as tuberculosis, sarcoidosis, and histiocytosis, which can impact the pituitary gland and the hypothalamus
  • HIV/AIDS, which can affect the pituitary gland, hypothalamus, and testes

Acquired circumstances that can lead to Low T include:

  • Normal aging: Aging affects production and response to hormones.
  • Obesity: High body fat can affect hormone production and response.
  • Medications: Opioid pain meds and steroids can affect the function of the pituitary gland and hypothalamus.
  • Concurrent illness: Severe emotional stress or physical stress from an illness or surgery can cause the reproductive system to temporarily shut down.

You may be affected by primary, secondary, or a mixed hypogonadism. Mixed hypogonadism is more common with increased age. The acquired circumstances can be dealt with through a more balanced lifestyle and a higher level of self-care. We can support you in creating a plan to implement more healthy habits in addition to testosterone replacement treatment.

The first step is to know your levels. Come into our clinic for a quick blood test and get your results within 15 minutes. You then have choices that you can discuss with one of our experienced providers. You deserve to feel your best and we are here to make your reality.

Contact our corporate office for any inquiries or booking needs. Call 817-345-0303 today.

Top 10 Body Weight Exercises You Can Do Anywhere

There are some tried, tested and true basic body weight exercises that have been used for decades that can not be dismissed. Whether you are at the gym, in a hotel room on the go, outside at the park or the comfort of your own home these 10 exercises will produce results to improve/maintain your physique between your regular workouts.

When you break it down the most basic bodyweight exercises are pushups, plank, crunch, squat, and lunge and everything else is some variation or combination of these. Simple right?

We recommend 12 reps of each exercise and if you have time, 3 rounds. If you can only fit one round into your schedule do that!! It’s more about consistency then anything. Fit in what you can when you can.

Here is a 10 exercise full body workout you can follow with a few options to change it up if you feel inclined:

1. Pushup/ **Pike Pushup

This one’s a timeless classic. The pushup is essential for building a big chest, cannonball delts, and triceps that look like the wishbone you pulled out of the turkey on Thanksgiving. Master this move and it will yield the same benefits as the bench press.

**If you’ve reached a plateau with your standard pushup routine, it might be time to try the pike pushup. To do this make a V with your body and lift your hips, as you bend your elbows and push back up you target a different area of your upper body while challenging your balance in a different way. This variation directly targets the shoulders and can help improve weak areas, leading to muscle development all over.

2. Plank / Star Plank

Plenty of fitness experts think holding a plank for a minute-plus is a very impressive measure of fitness. The plank requires excellent shoulder stability and top-notch muscle endurance of the abs, lower back, shoulders, neck, and legs. Not only that, but it works well to develop an impressive six-pack (more time under tension = more muscle).

Star plank is an advanced variation of the plank not only creates a greater challenge for your core but also forces your chest and shoulders to pick up some of the load. It also proves you can work your chest, shoulders, and abs at the same time.

3. Plank to Pushup

Take your plank work to the next level with this difficult variation that targets your upper body and your core at the same time.

Here’s how to do it: Start in a plank position, resting on your forearms. Press yourself up away from the ground one arm at a time into a pushup, while maintaining perfect plank position. Press first with your left forearm, keeping your right palm on the ground. Then return to prone position. Press with your right forearm while your left palm remains on the ground.

Ready to make it even more difficult? Lift a leg while you do it, extending your hip muscles and forcing your upper body to account for an even greater imbalance.

4. Bicycle Crunch

A notoriously tough core and cardio exercise, the bicycle crunch targets three major components of your core: Your main abdominus muscles (targeted by the main crunching motion), your obliques (the side-to-side rocking), and your lower abs (the “reverse crunch” motion). It’s also a good way to target muscles like hip flexors and even your shoulders as you work to stabilize your body.

5. Burpee

The No. 1 favorite exercise of any trainer who wants to help their clients burn fat, the burpee has become a staple in programs from bootcamps to CrossFit and everything in between. A full-body explosive motion that requires better cardio than hill sprints and more coordination than nearly any exercise, there’s no doubt that a steady diet of burpees will accelerate your progress toward a leaner, shredded body.

6. Mountain Climbers

A staple of athletic training, mountain climbers are another great core exercise that really fires up your hip flexors and abs while also challenging your upper body to maintain balance. These are a great static exercise that gets your heart rate pumping.

7. Bodyweight Squat/ Jump Squats

A fitness essential, the basic bodyweight squat (or “air squat”) is a vital exercise for maintaining lower-body strength throughout your life. Situate your feet about shoulder-width apart, and make sure you maintain a natural arc in your back and spread your weight through your feet as you hinge your hips and knees into the squat. When you raise yourself back up, make sure your knees are in line with your feet—not drawn inward—so the force hits your knees in their natural hinge.

Jump squats are perfect exercises for athletes or bodybuilders looking to improve their explosive lower-body power, and for adventure-race types who want to improve their ability to clamber over obstacles and keep moving fast. Make sure to land softly as you go into your next rep, forcing your muscles to handle a workload in both the concentric and eccentric motions of the exercise.

8. Overhead Lunge

The overhead lunge—basically just a lunge, which is when you stand with your feet hips-width distance apart and extend one leg back at a time-bending your back knee to a 90-degree angle. Add in raised arms above your head—this is a good way to strengthen your lower body and build up your balance. It might seem like an easy variation, but try enough of them and watch as that perfect touchdown signal becomes a flailing mess.

9. Glute Bridge

Lie on your back, bring your feet as close to your butt as you can, then thrust up with your hips and squeeze your glutes. Yeah, not exactly the prettiest exercise but any trainer will tell you that having strong, mobile glutes is essential for good back health—and other experts agree that having a set of glutes does wonders for your sex appeal.

10. Prone Back Extension

Lie on your stomach, extend your arms out wide and zip your legs together, as you inhale lift your chest and your legs. Sure, anyone can do a reverse hyper on a machine, but the tension is most times inadequate for serious muscle development. One thing trainers won’t tell you: the higher the amount of tension a muscle is put under, the stronger it responds (So harder contractions mean more muscle).

The prone back extension certainly creates a huge, deep contraction more in line with your natural back motion, helping you forge a strong, healthy lower back. It’s also a great stretch along the front side of your body at the end of the circuit.

 

Exercise is a very important aspect of a healthy lifestyle, but there are other components. If you are looking for support in other areas of your healthy lifestyle and wellness regime, the providers at T Off Men’s Health are here to support you every step of the way.

If you have any questions for us please call our corporate office at 817-345-0303.

New Specialty Services Being Launched At T Off Men’s Health

To serve our patients and the community at a higher level we are adding a variety of new services, some of which are in place and some we are adding in the very near future.
Therapeutic phlebotomy is already in place at each of our clinics. This is a medical term for a blood draw. The reason for this service is if a patient needs to donate/ remove blood from their bloodstream to lower the viscosity of their blood. In the past, we have had to refer patients to outside clinics for this service, but would prefer to keep as many treatments in-house as possible.
Botox is being administered at each clinic as well. We are using the term “BRO-TOX” as we believe that men definitely deserve to preserve their young supple looking skin as much as women do. Botox was designed to remove wrinkles in a safe, non-evasive way and has been used for years with stunning results.
Upcoming Services we will be adding are IV Hydration. The doctor has been saying for years that 8 glasses of water per day is a step toward whole health. This IV hydration will level you out when you get overly dehydrated for one reason or another. The aim is to hydrate you back to life. This is not yet in place but please stay tuned for more information.
We, the T Off Team are very excited to be introducing these new services to keep you feeling your best inside and out. For more information about any of the service or to book an appointment please call 817-345-0303 or ask your provider during your next visit.

Finally Reach Your Ideal Weight

Weight loss is difficult as we all know. But how many of us have tried more than just reading a New York best seller for weight loss, followed a fad diet, did what a friend was doing or just tried to work out more? Have you ever committed yourself to a lifestyle change program that treats weight as a disease process? Weight loss that is permanent only occurs with a committed effort to truly change something about who you are. It means thinking differently about food, fitness, your body, your expectations and setting goals to achieve success. It means properly using food, exercise, problem-solving, medication, nutritional supplements, labs, surgery if needed, coaching – and the list goes on. Weight loss is not a quick fix for many, but we often advertise that it is. How many times have you read, “Lose 30lbs for $99”, as though all you had to do was pay the price and the weight would miraculously fall off. You are given a menu plan, medication, etc… and then you are on your own.

The best systems for weight loss take your personal goals and lifestyle and troubleshoot why you are comfortable where you are. Do you know why you don’t change? In one word, “comfort”. You are uncomfortably comfortable with your current life. Sure you want to lose weight, but why would you want to give up those margaritas or soothing doughnuts. Change is not easy, but your overall health and wellbeing will benefit if you commit to true weightless.

T – Off Men’s Health creates a custom weight loss program to support “you”. We stand by “you” in your successes and failures all the way to the point where you finally find the right solution and true results. We have developed a weight loss plan to achieve your weight loss goal. The plan includes:

  • Meal Plans and shopping lists
  • Access to Wellness Portal
  • Access to a Licensed Dietitian via weekly appointments and 24hr HIPAA compliant messaging portal.
  • Nutrition Classes and guided grocery store shopping
  • Prescription weight loss medication for qualified patients
  • Most important and program that is not stuck on selling you one system, but will tell you what works and what doesn’t because you are the centre of care!

We also offer individual weight loss services:

  • Individual weight loss counseling
  • Group nutrition classes
  • B12 Injections – vitamin injection to boost energy, mood, concentration, and immune system
  • Lipotropic Injections – a mixture of Vitamin B12, B6, C, and a few other vitamins and minerals used to increase the metabolic rate and help the body dissolve excess fat through the liver.

Let’s team up and make your weight loss goals your reality.

Contact the clinic nearest you to set up your appointment and start feeling your best.

Best Outdoor Cardio Activities This Spring

Now that Spring has sprung, its a perfect time to change up your fitness routine from indoors to outdoors, from the treadmill to the river path. Getting outside into nature can offer different types of benefits to your wellbeing, rather than being cooped up in the gym. Exposing yourself to nature can naturally elevate your mood and give perspective into your life, offering an increase in mental clarity. This aspect of well-being is at our disposal, waiting for us to embrace the beauty that surrounds us.

The DFW Metroplex is very diverse and offers many outdoor activities to enjoy and get your heart rate up. In this blog we are suggesting the top 8 outdoor activities with the average calories you burn within an hour of activity.

  1. Trail Running- on average 400 calories per hour
  2. Biking-approximately 650 calories per hour
  3. Hiking- approximately between 430-550 calories per hour
  4. Kayaking- 230 calories per hour
  5. Stand Up Paddle Boarding- average 615-708 calories per hour
  6. Sand volleyball- approximately 710 calories per hour
  7. Rollerblading- 913 calories at an average pace for one hour
  8. Walking- approximately 250-400 calories  per hour

 

T Off Men’s Health wants to keep you feeling your best, treating you as a whole, we want to support you in maintaining a healthy mind and body. As you know, Texas weather gets very hot come summer, so we highly suggest you take advantage of the mild Spring temperatures while you have the opportunity.

Are we missing anything on our list that you love to do outdoors? Let us know!

Welcome To Our New 7th St W Fort Worth Men’s Health Clinic

At the beginning of 2018, T Off Men’s Health moved its Fort Worth location to 3500 West 7th Street Fort Worth, to better serve its clients and community. Its now been a few months since the move and the new office is busier than ever. Though we do have two other great locations in Uptown Dallas (2520 Fairmount St. Suite 110 Dallas, Texas 75201) and our corporate office in Keller (8739 Davis Blvd. #A Keller, Texas 76248) we thought we would share a bit about the new Fort Worth location for anyone that hasn’t had the opportunity to stop by. Here are the main benefits of the new location.

Parking

This new location is a definite upgrade from our last for many reasons. The first and most obvious is parking. Our new location is equipt with its own private parking area for our clients, no more driving around searching for your spot.

Design

Along with parking, we believe you will be inspired by our new clinic’s modern design and architecture. We understand that men do not enjoy going to the doctor, so within our design plan, we created T Off Men’s Health clinics to change and evolve the feel of a doctors office, bringing the experience of going to the doctor to a new level. Our clinics are designed for the modern day man, looking for efficiency, atmosphere, and technology.

Increased Patient Rooms

We have almost doubled our number of patient rooms to handle our high volume of patients, maintaining our goal of no wait times and easy access to appointments. This also means more friendly staff to greet and work with you, keeping us fast and efficient.

Increased Hours

Due to the high request, we have extended the hours of our Fort Worth Clinic to include Saturdays. Currently, we are open from 7 AM to 1 PM Saturday’s to better serve our patients. Be sure that you call to make an appointment as Saturday’s do then to book up. Call 817-632-5400 for all appointment inquiries.

Upgraded Medical Equipment

We have upgraded and expanded our lab equipment to the latest technology making sure we are up to date with the latest medical trends and advances. This allows us to provided the most efficient results for our patients.

New Services

The size of our new location gives us the opportunity to expand the services we offer. We are expanding how we can serve our patients and the community in a bigger way, treating men as a whole, with wellness and healthy lifestyle at the core of what we do. Stay tuned in for upcoming new services in the near future.

New Sports Teams

As we keep true to the sports theme that we have always offered, our expansion has brought in a few new teams rooms into the clinic. We already had TCU, Rangers, Cowboys, Stars, and Mavericks patient rooms, we have now added San Antonio Spurs, Houston Texans, Texas Long Horns and A & M College. Be sure to keep an eye open for your favorite team on your next visit.

Our Fort Worth Team looks forward to welcoming you back or for your first visit to our new Fort Worth Office. Again, you can find us on 3500 West 7th Street Fort Worth, TX 76107 our hours of operation are Monday to Thursday 7 AM to 6 PM, Friday 8 AM to 4 PM and Saturday 7 AM- 1 PM and for all inquiries give us a call at 817-632-5400.

 

Symptoms Of Low Testosterone, They Are Not What You Think

Testosterone is the main male hormone that is responsible for all the characteristics associated with the male gender. It is associated with strength, energy, muscle mass, hair growth, male reproduction and the processes of puberty.

About 5 million men in the United States have been diagnosed with low testosterone. A study in the International Journal of Clinical Practice figures another 12.5 million men in the United States have the hormone deficiency but aren’t receiving treatment for it. This is due to the fact that many men just do not have a primary care doctor they see on the regular. The worse our health get the more complacent we become, forgetting what it feels like to actually feel great, instead, many men end up settling for just feeling ok.

When we think about testosterone we automatically associate it with less sex drive, but in reality, that can be one of the last symptoms. Know the symptoms.

 

The symptoms of Low Testosterone are:

  • Fatigue and lower energy levels
  • Weight Gain
  • Depression, irritability, and inability to concentrate
  • Loss of muscle mass
  • Bones becoming prone to fracture
  • Reduced sex drive.
  • Erectile dysfunction

The benefits of normal levels of Testosterone are:

  • Improved body composition.
  • Reduced belly fat
  • Improved mental clarity and focus
  • Increase in energy
  • Higher metabolism 
  • Bone strength
  • A healthier cardiovascular system
  • Better sexual function

 

With just a simple blood test, we can find out your levels, and give you your results within minutes. Then what are the options? If you have symptomatic low testosterone the treatment options we offer look to identify the root cause and treat. Options include:

  • Testosterone replacement therapy is used to give measured doses of testosterone typically via injection to replace the testosterone that your body is not making. Other forms of testosterone replacement are available.
  • Working with diet and exercise as well as nutritional supplementation to assist your body making and using its own testosterone more effectively.
  • All approaches attempt to uncover the underlying reason for the low testosterone prior to picking a treatment.

At T Off Men’s Health, we treat the man as a whole. We were designed for the modern fast-paced man who wants results and is willing to implement lifestyle changes to achieve such results. Our goal is to keep you feeling your best in and out of the clinic.

To book your next appointment at our Dallas Office please call 214-217-8633, for our Fort Worth Office call 817-632-5400 and for our corporate Keller Office call 817-345-0303. We look forward to seeing you.