In other words, between books and free online articles and videos, what’s the point of working with a health coach?
Well, there’s a few points…
A health coach offers unique knowledge and insights that can help you in ways you can’t necessarily get on your own. They fill in the nutritional and exercise gaps you may overlook, make sure you’re adhering to your intentions, and suggest solutions (and moral support) when you hit inevitable obstacles.
In fact, hiring a health coach may be one of the best decisions you can make for your long term wellbeing.
Keep reading to find out 11 (good) reasons to work with a health coach.
First, what is a health coach?
A health coach is a dedicated wellness expert who can help you achieve your goals.
Health coaches possess expertise based on a solid foundation in exercise science, anatomy, and physiology to craft safe and effective programs. They take into account individual requirements, capabilities, and objectives to tailor wellness plans to suit your unique needs.
Health coaches may also have nutrition expertise. They’ll delve into the dietary considerations and lifestyle factors (like stress management, sleep, and recovery) that impact your overall health.
As you attempt to make and sustain changes, your health coach can also be a valuable source of encouragement and accountability. They provide guidance, monitor progress, make adjustments as needed—so you can get the results you’ve been looking for.
11 reasons to work with a health coach
Working with a health coach can help you in numerous ways, whether you’re just starting, or need some tips or tweaks along the way.
Reason #1: You’re not seeing results.
If you’ve been putting in consistent effort without seeing results, consider the expertise of a health coach.
They bring a fresh set of eyes to your habits and routines. They’ll assess what you’re currently doing and suggest tweaks or changes to make your plan more efficient and effective.
Sometimes, it’s simply a matter of fine-tuning your approach. They’ll also help you set realistic, achievable goals, ensuring you’re on the right track.
Reason #2: You don’t know where to start.
With so much information out there, how do you know where to start? A health coach can help you make sense of all the (sometimes contradictory) advice and provide you with a clear, actionable plan.
They streamline the process, break it down into manageable steps, and offer an appropriate starting point tailored to you.
They’ll introduce you to fundamental exercises, including cardio, weight training, and flexibility training. If appropriate, they might introduce you to nutrition fundamentals, including finding the right balance of macronutrients.
A health coach takes the time to understand your specific needs, capabilities, and objectives. They’ll also ensure you’re not just going through the motions but truly understand why you’re doing what you’re doing. This helps you build a solid foundation to make gradual but definite progress.
Reason #3: You have a specific goal in mind.
If you’re focused on an objective, such as weight loss, muscle building, healthier eating, or stress management, a health coach can make a difference, helping you connect the dots between what you eat, how you move, your sleep quality, and more.
Even if you have a particular area of your life you’re striving to improve, a health coach can help you see the “big picture” view, and how often one aspect of your life is connected to and affects other aspects of your life.
That way, you can understand where to focus your energy—sleep, exercise, nutrition, relationships—to help you achieve your goal.
Reason #4: You need more structure in your wellness routine.
A health coach will create a plan that optimizes both effectiveness and efficiency.
During workouts, health coaches offer direction to ensure you exercise with precision. They provide feedback, corrections, and technique guidance to make your routine more impactful.
This also applies to nutrition. A health coach can help you learn how to incorporate foods with greater nutrient value in ways that work for you, so you’re more likely to develop healthier habits in the long-term.
Reason #5: You need someone to hold you accountable.
By scheduling regular sessions and check-ins, health coaches create a structured framework for your progress.
This significantly increases the likelihood of you adhering to your workout and nutrition intentions. Without the accountability of a scheduled session, it’s easier to skip exercise or make less nutritious food choices.
Of course, there’s always a financial and temporal investment associated with health coaching. Committing to regular sessions not only safeguards your financial investment but also reaffirms the importance of allocating time for your well-being.
Reason #6: You’re having trouble staying motivated.
In addition to accountability, your health coach serves as a source of encouragement and motivation.
They celebrate your triumphs, provide reassurance during challenging moments, and offer constructive feedback. They understand the ebb and flow of progress and help you generate the motivation needed to sustain behavior changes.
A health coach will take the time to understand your aspirations, struggles, and targets so you feel heard and valued. Having a coach to cheer you on and push you past your limits can make all the difference.
Reason #7: You need an expert resource.
Working with a health coach goes beyond achieving exercise and nutrition goals—it can be a valuable learning experience.
Certified health coaches possess a deep understanding of human physiology, body mechanics, behavior change, and nutrition science, making them a valuable resource for clients seeking comprehensive knowledge on holistic wellness.
Reason #8: You need someone to make decisions for you.
Working with a health coach offers a reprieve from the constant decision-making that comes with managing your fitness and nutrition.
The multitude of choices, from exercise routines to dietary plans, can often lead to “decision fatigue,” which can then lead to frustration. You may find it a relief to have a trusted expert guide you and help narrow your options.
Reason #9: You want to enjoy taking care of yourself.
Exercise doesn’t have to feel like a chore.
A health coach can help you find ways to move your body that are enjoyable so that you look forward to taking care of yourself.
Not all exercise suits all people, but a health coach can help you find something that works—even if you’ve never exercised before.
Reason #10: You want to learn how to take care of yourself.
If your goal is to eventually create and follow your own instincts, working with a health coach can help get you there.
As we’ve said, health coaches understand exercise, nutrition and how those two things work together to create a healthier lifestyle. By dedicating yourself to learning the wellness skills and knowledge that work for you, you’ll one day be able to sustainably take care of yourself.
Reason #11: You’re looking for long-term benefits.
Anyone can start exercising or following a fad diet.
However, a health coach will help you learn how to incorporate nutrition and movement into your life in a way that’s sustainable.
This means taking into account factors such as your age, current fitness level, goals, lifestyle, and anything else that affects your health. Long-term benefits include learning how to tend to all six aspects of Deep Health (not just what you eat and how much you exercise). Those six aspects are:
Relational health
Existential health
Mental health
Physical health
Emotional health
Environmental health
When you take into account your psychological well-being, your ability to focus and think clearly, how well your home and work environment supports your health, your relationships with others, and your overall sense of purpose, you’ll be more likely to create a meaningful plan—and stick with it.
We’re here to help you reach your goals
You don’t have to tackle your health journey alone.
The coaches at Precision Nutrition are experts in exercise and nutrition—as well as behavior change—and can help you reach your goals effectively and safely.
With our 1:1 Coaching Program, you’ll work with a coach who’ll tailor a nutrition and wellness plan based on your lifestyle, goals, and preferences using scientifically proven methods. With help, you’ll learn how to incorporate healthy habits into your daily lifestyle for long-term success.
This page will be updated as new information becomes available. Last update: 10.24.20
The novel Severe Acute Respiratory Syndrome coronavirus 2 (SARS-CoV-2) has created a global pandemic with its syndrome, COVID-19. The number of people affected by COVID-19 continues to increase worldwide, and information about risk factors for severe COVID-19 and mortality is emerging almost daily.
Older adults and those who are immunocompromised due to underlying medical conditions are at higher risk for developing serious complications from COVID-19 illness. For both young and old adults, emerging data suggests that obesity may be linked to risk of severe illness and hospitalization. [1,2] A recent systematic review of 75 studies found that compared to people of healthy weight, individuals with obesity were 113% more likely to be hospitalized, 74% more likely to be admitted to the intensive care unit, and 48% more likely to die. [3] The review incorporated earlier research looking at obesity and COVID-19, including:
A study in France which showed that the risk for needing ventilators in patients with COVID-19 was more than 7-fold higher for individuals with a body mass index (BMI) above 35, compared to those with a BMI less than 25. [4]
A study in New York City which found people younger than 60 years of age with a BMI above 30 were significantly more likely to be admitted to care than individuals with a BMI less than 30. [2]
Additional research from New York City demonstrating that patients with obesity had significantly higher rates of admission to intensive care units or rates of death. [5]
A study In Mexico where COVID-19 patients with obesity had higher rates of admissions to intensive care units, were more likely to be intubated, and had a five-fold increased risk for mortality. [6]
Currently, the mechanisms responsible for greater COVID-19 severity in individuals with obesity are unknown. However, insights from other viral infections like influenza point to potential issues including reduced immune function, chronic systemic inflammation, metabolic dysfunction, and reduced pulmonary function. [3] Also, people with obesity are more likely to have other diseases that are risk factors for severe COVID-19, including type 2 diabetes, heart disease, kidney/liver disease, and hyperlipidemia. [3,7]
Its also important to note that COVID-19 has disproportionately affected racial/ethnic minority groups in the United States; in particular, Black, Hispanic, and Native American communities. These racial/ethnic minority populations experience higher hospitalization rates, severe illness, morbidity, and mortality from COVID-19. Long-standing systemic health and social inequities have contributed to such disparities, which increase the risk of COVID-19 severity. [8,9]
The pandemic has highlighted several structural shortcomings of our healthcare system, and the need for coordinated federal obesity prevention funding and efforts. COVID-19 has laid bare the devastating impact of the intersection between infectious and chronic disease. Focusing efforts on policies and strategies that target the root causes of obesity and metabolic health, particularly among vulnerable and racial/ethnic minority populations, continue to be as critical as ever.
There are some steps that everyone can take to protect their health during COVID-19, including: [10]
Practice social distancing, wear masks, and wash your hands often.
Ensure that your underlying health conditions are being well-managed with prescribed medications and according to you doctor’s recommendations. Don’t miss important medical appointments, reach out to see if telehealth visits are available, and don’t skip refills on important medications that help manage your conditions.
Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that eating a healthy diet, being physically active, managing stress, and getting enough sleep support our immune system. Even moderate improvements in nutrition and physical activity may improve metabolic health and reduce the severity of COVID-19 risks.
Petrilli CM, Jones SA, Yang J, Rajagopalan H, ODonnell L, Chernyak Y, Tobin KA, Cerfolio RJ, Francois F, Horwitz LI. Factors associated with hospital admission and critical illness among 5279 people with coronavirus disease 2019 in New York City: prospective cohort study. BMJ. 2020 May 22;369.
Lighter J, Phillips M, Hochman S, Sterling S, Johnson D, Francois F, Stachel A. Obesity in Patients Younger Than 60 Years Is a Risk Factor for COVID-19 Hospital Admission. Clin Infect Dis. 2020 Jul 28;71(15):896-897.
Popkin BM, Du S, Green WD, Beck MA, Algaith T, Herbst CH, Alsukait RF, Alluhidan M, Alazemi N, Shekar M. Individuals with obesity and COVID‐19: A global perspective on the epidemiology and biological relationships. Obesity Reviews. 2020 Nov;21(11):e13128.
Simonnet A, Chetboun M, Poissy J, Raverdy V, Noulette J, Duhamel A, Labreuche J, Mathieu D, Pattou F, Jourdain M, LICORN and the Lille COVID‐19 and Obesity study group. High prevalence of obesity in severe acute respiratory syndrome coronavirus‐2 (SARS‐CoV‐2) requiring invasive mechanical ventilation. Obesity. 2020 Apr 9.
Hajifathalian K, Kumar S, Newberry C, Shah S, Fortune B, Krisko T, Ortiz‐Pujols S, Zhou XK, Dannenberg AJ, Kumar R, Sharaiha RZ. Obesity is associated with worse outcomes in COVID‐19: Analysis of Early Data From New York City. Obesity. 2020 May 29.
Bello-Chavolla OY, Bahena-Lopez JP, Antonio-Villa NE, Vargas-Vzquez A, Gonzlez-Daz A, Mrquez-Salinas A, Fermn-Martnez CA, Naveja JJ, Aguilar-Salinas CA. Predicting mortality due to SARS-CoV-2: A mechanistic score relating obesity and diabetes to COVID-19 outcomes in Mexico. JCEM. 2020 May 31.
Sattar N, McInnes IB, McMurray JJ. Obesity a risk factor for severe COVID-19 infection: multiple potential mechanisms. Circulation. 2020 Apr 22.
Tai DB, Shah A, Doubeni CA, Sia IG, Wieland ML. The disproportionate impact of COVID-19 on racial and ethnic minorities in the United States. Clinical Infectious Diseases. 2020 Jun 20.
Stroke had been a leading cause of death in Japan, but the mortality rate decreased sharply as they moved away from their traditional diets and started eating more like those in the West. Did the consumption of all that extra meat and dairy have a protective effect? After all, their intake of animal fat and animal protein was going up at the same time their stroke rates were going down, as shown below and at 0:35 in my video.
Commented a noted Loma Linda cardiology professor, “Protection from stroke by eating animal foods? Surely not!…Many vegetarians, like myself, have almost come to expect the data to indicate that they have an advantage, whatever the disease that is being considered. Thus, it is disquieting to find evidence in a quite different direction for at least one subtype of stroke.”
Can dietary saturated fat, like that found in meat and dairy, be beneficial in preventing stroke risk? There appeared to be a protective association—but only in East Asian populations, as you can see below and at 1:11 in my video.
High dietary saturated fat was found to be associated with a lower risk of stroke in Japanese but not in non-Japanese. So, what was it about the traditional Japanese diet that the westernization of their eating habits made things better when it came to stroke risk? Well, at the same time, their meat and dairy intake was going up, and their salt intake was going down, as you can see below and at 1:40.
The traditional Japanese diet was packed with salt. They had some of the highest salt intakes in the world, about a dozen spoonsful of salt a day. Before refrigeration became widely available, they ate all sorts of salted, pickled, and fermented foods from soy sauce to salted fish. In the areas with twice the salt intake, they had twice the stroke mortality, but when the salt intake dropped, so did the stroke death rates, because when the salt consumption went down, their blood pressure went down, too. High blood pressure is perhaps “the single most important potentially modifiable risk factor for stroke,” so it’s no big mystery why the westernization of the Japanese diet led to a drop in stroke risk.
When they abandoned their more traditional diets, their obesity rates went up and so did their diabetes and coronary artery disease, but, as they gave up the insanely high salt intake, their insanely high stroke rates correspondingly fell.
Stomach cancer is closely associated with excess salt intake. When you look at their stomach cancer rates, they came down beautifully as they westernized their diets away from salt-preserved foods, as you can see in the graph below and at 2:50 in my video.
But, of course, as they started eating more animal foods like dairy, their rates of fatal prostate cancer, for example, shot through the roof. Compared to Japan, the United States has 7 times more deaths from prostate cancer, 5 times more deadly breast cancer, 3 times more colon cancer and lymphoma mortality, and 6 to 12 times the death rate from heart disease, as you can see in the graph below and at 3:15 in my video. Yes, Japanese stroke and stomach cancer rates were higher, but they were also eating up to a quarter cup of salt a day.
That would seem to be the most likely explanation, rather than some protective role of animal fat. And, indeed, it was eventually acknowledged in the official Japanese guidelines for the prevention of cardiovascular disease: “Refrain from the consumption of large amounts of fatty meat, animal fat, eggs, and processed foods…”
Now, one of the Harvard cohorts found a protective association between hemorrhagic strokes and both saturated fat and trans fat, prompting a “sigh of relief…heard throughout the cattle-producing Midwestern states,” even though the researchers concluded that, of course, we all have to cut down on animal fat and trans fat for the heart disease benefit. Looking at another major Harvard cohort, however, they found no such protective association for any kind of stroke, and when they put all the studies together, zero protection was found across the board, as you can see below and at 4:07 in my video.
Observational studies have found that higher LDL cholesterol seems to be associated with a lower risk of hemorrhagic stroke, raising the possibility that cholesterol may be “a double-edged sword,” by decreasing the risk of ischemic stroke but increasing the risk of hemorrhagic stroke. But low cholesterol levels in the aged “may be a surrogate for nutritional deficiencies…or a sign of debilitating diseases,” or perhaps the individuals were on a combination of cholesterol-lowering drugs and blood thinners, and that’s why we tend to see more brain bleeds in those with low cholesterol. You don’t know until you put it to the test.
Researchers put together about two dozen randomized controlled trials and found that the lower your cholesterol, the better when it comes to overall stroke risk, with “no significant increase in hemorrhagic stroke risk with lower achieved low-density lipoprotein [LDL] cholesterol levels.”
The genetic data appear mixed, with some suggesting a lifetime of elevated LDL would give you a higher hemorrhagic stroke risk, while other data suggest more of that double-edged sword effect. However, with lower cholesterol, “any possible excess of hemorrhagic [bleeding] stroke is greatly outweighed by the protective effect against ischaemic stroke,” the much more common clotting type of stroke, not to mention heart disease. It may be on the order of 18 fewer clotting strokes for every 1 extra bleeding stroke with cholesterol-lowering.
Does this explain the increased stroke risk found among vegetarians? Hemorrhagic stroke is the type of stroke that appeared higher in vegetarians, but the cholesterol levels in vegans were even lower, and, if anything, vegans trended towards a higher clotting stroke risk, so it doesn’t make sense. If there is some protective factor in animal foods, it is to be hoped that a diet can be found that still protects against the killer number one, heart disease, without increasing the risk of the killer number five, stroke. But, first, we have to figure out what that factor is, and the hunt continues.
Aren’t there studies suggesting that saturated fat isn’t as bad as we used to think? Check out:
Just like the traditional Japanese diet had a lot going for it despite having high sodium as the fatal flaw, what might be the Achilles’ heel of plant-based diets when it comes to stroke risk?
This is the seventh video in this stroke series. See the related posts below for the others.
Want to learn more about building a successful Malnutrition Week campaign? Join us as we learn from New Zealand Registered Dietitian Tory Crowder and her team at Christchurch Hospital. Tory shares how her team of 40 dietitians and diet assistants have utilised the Malnutrition Week ANZ themes from the past three years to develop activities that are impactful and engaging to their wider…
A few years back, PN co-founder John Berardi, PhD, posted a shirtless photo of himself on his 47th birthday.
He called it his “anti-regress pic” and thanked 30 years of squats, deadlifts, presses, and chin-ups—among other exercises—for his chiseled six-pack, pumped chest, and bulging biceps.
The question many commenters posed:
“Are you on testosterone?”
Dr. Berardi explained in a follow-up post that while he wasn’t against testosterone replacement therapy (TRT) for people who needed it, he himself was not on this therapy, and his testosterone levels were boringly “normal.” He also offered some thought-provoking ideas about testosterone and aging.Dr. Berardi’s take is the opposite of what you generally hear, especially these days when…
The mainstream opinion seems to be that declining testosterone is a harbinger of aging, frailty, and impotence—not to mention a threat to masculinity.
Increasing numbers of middle-aged men are ditching traditional medical checkups for men’s-focused telehealth clinics that specialize in testosterone enhancement.1
Reddit communities have popped up solely to obsess over neuroscientist Andrew Huberman’s supplement recommendations for optimizing testosterone.
Media outlets pump out story after story about “testosterone boosting” foods to eat and “testosterone lowering” foods to avoid.
Whether you’re a coach who fields the “How do I optimize testosterone?” question from clients—or just a regular dude hoping to age well—it’s easy to feel overwhelmed and confused by the conflicting information.
Are declining testosterone levels normal?
Do testosterone-boosting supplement regimens actually work?
Who benefits from testosterone therapy—and who doesn’t?
In this story, we’ll explore those questions and more.
What is testosterone?
Secreted by the testes, testosterone is the sex hormone responsible for male sexual characteristics such as big muscles, deep voices, and hairy chests. It’s a chemical messenger that plays a key role in various processes throughout the body, including sperm production and bone density.
(In women, who also need testosterone to keep various processes humming, testosterone is secreted by the ovaries and adrenal glands. Their bodies just make much less of it; about 10 to 20 times less than men.)
Possibly because of its relationship with muscle growth and sex drive, a lot of cisgender men think of testosterone in binary terms, with lower testosterone being bad and higher testosterone being good.
However, it’s more accurate to think of the relationship between testosterone and health as a continuum that goes from too low (problematic) to too high (also problematic), with the healthy range falling between the two extremes, says Denise Asafu-Adjei, MD, MPH, urologist, men’s health expert, and assistant professor of urology at Loyola University Chicago-Stritch School of Medicine.
As the chart below shows, the dangers of extremely low testosterone are similar to the risks of extremely high amounts (typically only achievable with the use of anabolic steroids).
Problems associated with extremely LOW testosterone
Problems associated with extremely HIGH testosterone
Brittle bones
Reduced body and facial hair
Loss of muscle mass
Low libido (sex drive)
Shrunken testicles
Erectile dysfunction
Low sperm count
Gynecomastia (increased breast tissue)
Irritability
Poor concentration
Fatigue
Depression
Blood clots
Heart damage
High blood pressure
Shrunken testicles
Low sperm count
Enlarged prostate
Acne
Fluid retention
Increased appetite
Insomnia
Headaches
Irritability
Mood swings
Impaired judgment
Low testosterone vs. lower testosterone
Testosterone levels naturally ebb with age, with most men losing about 1 to 2 percent annually starting around age 40. By age 75, most men have 30 percent less of the hormone than they did at age 25.2
(Fun fact: Between ages 25 and 80, men can expect their testicles to shrink 15 percent.3)
However, age-related drops in testosterone are not the same thing as “low testosterone.”
Hypogonadism is the medical term for low testosterone levels, and it affects about 35 percent of men older than 45 and 30 to 50 percent of men who have obesity or type 2 diabetes, according to the Endocrine Society, one of the professional public health organizations that sets hypogonadism treatment guidelines.
Not only can overly low testosterone make you feel fatigued and do a serious number on your sex drive, but it can also harm your bone and cardiovascular health, says Dr. Asafu-Adjei.
“You need testosterone for good bone strength,” says Dr. Asafu-Adjei. “As you get older, you’re already dealing with weaker bones, so having lowered testosterone isn’t going to help.”
Alternatively, bringing levels up to normal seems to offer cardiovascular benefits, she says. (The big caveat here is up to normal—not far above it.)
The importance of referring out
What if you or your client have most of the hallmark symptoms of hypogonadism but still have blood levels of testosterone in the normal range?
“Many men over 30 who feel down or low energy will now automatically blame their testosterone,” says Dr. Asafu-Adjei. “Their symptoms might be related to testosterone, but they also could be related to not sleeping, stress, or some other factor.”
That’s why seeing a healthcare professional specializing in men’s health and testosterone management is so important.
Such a physician can screen you or your client for dozens of other problems (like stress and poor sleep) and conditions (like diabetes, obesity, or sleep apnea) that either mimic the symptoms of hypogonadism or interfere with the production or signaling of testosterone.
In other words, supplemental testosterone is the answer for some men with symptoms of hypogonadism, but not all of them. An extensive workup is required.
“There are overlapping symptoms with low testosterone as well as a lot of nuances around hormone treatment,” says Dr. Asafu-Adjei.
“For example, outside of your total testosterone, we also look at your testosterone-to-estrogen ratio and other related hormones. That’s why it’s so important to go to someone who knows what they’re doing. They’ll take a deeper dive to figure out the root of the problem.”
So, if you specialize in coaching middle-aged and older men, get a urologist or endocrinologist in your referral network.
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Testosterone and aggression
Many people assume that, in high amounts, testosterone turns men into pushy, road-rage-fueled jerks. However, the association between the hormone and behavior is much more complex.4
As it turns out, both too much and too little testosterone can lead to irritability.
In addition, the link between testosterone and aggression depends a lot on someone’s personality, upbringing, context, social norms, and more.
For example, in one experiment, researchers asked forty young men to play a video game that involved accepting and rejecting offers from a proposer. If someone deemed the proposal too low, they could reject the offer and punish the person for making such a substandard ask. Alternatively, if they considered the offer beneficial, they could accept it as well as reward the person.5
Researchers injected some of the men with testosterone as they played the game.
As expected, players treated with the hormone were more likely to punish proposers, especially if they considered the offer unfair. However, if they perceived the offer as fair, they rewarded the proposer more generously.
The increased testosterone amplified aggression, but also generosity.
Some researchers refer to this phenomenon as “the male warrior hypothesis,” which holds that testosterone may function to help some men protect and cooperate with their “in group” (such as their family, friends, and coworkers) while simultaneously punishing anyone seen as an outsider.6
7 evidence-based ways to optimize testosterone… naturally
On the Internet, if you look for ways to boost testosterone through lifestyle, you’ll quickly become inundated with supplement recommendations and lists of T-boosting and T-harming foods.
However, research-supported ways to optimize testosterone generally center on the fundamental dietary and lifestyle measures you’ve long heard are good for you.
They include the following:
Testosterone optimizer #1: Make sure you’re eating enough.
Your body prioritizes thinking (your brain) and movement (your muscles) above sex (your reproductive organs).
Think about it this way: If there was a famine, the last thing you’d need is another mouth to feed.
So, when you chronically burn more calories than you consume, hormone levels generally drop. (This is true in both men and women.)
“A lot of men in their 20s and 30s come to me about their low testosterone levels and their low testosterone symptoms,” says Dr. Berardi. “These are mostly guys who prioritize exercise. They work out a lot and watch what they eat. In other words, they are men experiencing mid- to long-term negative energy balance.”
Dr. Berardi’s advice is often not what men expect.
If their eating and exercise routines suggest they’re in a chronic negative energy situation, he simply recommends they eat an extra healthy snack or two a day.
“In situations like this, adding a couple hundred extra calories of high-quality protein and carbohydrate often fixes everything,” he says.
Those added calories could come from a couple scoops of whey protein mixed in milk with a nut butter and banana sandwich on the side, he says.
Another favorite snack of Dr. Berardi’s: A bowl of steel-cut oats with protein powder, cacao powder, dates, raw nuts, and nut butter.
Keep in mind: Eating too much (and gaining fat) can also affect testosterone, as we’ll cover soon. Use our FREE nutrition calculator to ensure you’re consuming the right amount of calories and nutrients to support hormone production.
Testosterone optimizer #2: Prioritize sleep.
Testosterone production has its own circadian rhythm: It’s higher in the morning and lower at the end of the day.
As you sleep, levels rise again, peaking during your first segment of rapid eye movement. This may explain why various sleep disorders—including sleep apnea—are associated with testosterone deficiency.7
A handful of small studies have looked at what happens to hormone levels when men skimp on sleep.8 In one of these studies, participants slept just five hours a night for eight days, resulting in a 10 to 15 percent drop in daytime testosterone levels. 9
The right amount of sleep varies from one person to another. However, if you routinely get fewer than seven hours and wake feeling exhausted, it’s a good bet you’re not getting enough. If you wake unrefreshed or struggle to sleep soundly, our 14-day sleep plan can help.
Testosterone optimizer #3: Maintain healthy body fat levels.
Body fat secretes aromatase, an enzyme that can convert some testosterone into estrogen.
According to some research, men categorized as overweight or obese tend to have slightly higher levels of estrogen, as well as the stress hormone cortisol. 10 11
More research is needed to know whether these slightly higher estrogen levels are enough to contribute to hypogonadism.
In the meantime, however, a healthy body composition is vital for overall good health and may also help to optimize testosterone.
Keep in mind, as we said above, that too little body fat can also negatively affect testosterone levels. To ensure your body fat levels are in the optimal zone, use our FREE body fat calculator.
Testosterone optimizer #4: Get moving.
Regular exercise is associated with elevations in testosterone. It can also help you sleep more restfully and keep body fat in check.
Resistance training offers more of a testosterone boost than endurance exercise. (Two to three sessions a week is a great benchmark.)
However, endurance exercise can also help, providing you exercise at the right intensity, finds research. (That’s 30 minutes of rigorous activity, four to five times a week.12)
Overtraining without enough recovery can lead to the opposite effect though, potentially causing gains to plateau and suppressing testosterone.13
(See our FREE exercise library for 400+ expert how-to videos and a 14-day at-home workout program.)
Testosterone optimizer #5: Consume a well-rounded, healthy diet.
In addition to helping you avoid nutrient deficiencies that can drive down testosterone levels, a healthy diet protects your blood vessels.
That’s crucial for getting erections.
A study of 21,469 men found that those who consumed foods consistent with the Mediterranean diet had a lower risk of developing erectile dysfunction over ten years compared to men who didn’t follow the diet.14
“Mediterranean diets are also known to promote heart health,” says Dr. Asafu-Adjei.
The Mediterranean diet emphasizes fruit, vegetables, whole grains, nuts and legumes, and healthy fats from foods like olive oil, eggs, and fatty fish. It de-emphasizes red and processed meat, sugar-sweetened beverages, and sodium.
However, eating patterns that center on minimally processed whole foods likely offer the same benefits.
Many fruits, veggies, and other minimally processed whole foods are rich sources of flavonoids, a plant chemical that helps to improve blood flow and testosterone production.
(This visual eating guide can help you choose the best foods for your body.)
When you’re under stress, your body produces cortisol and other hormones that prepare you to fight, flee, or freeze. As these stress hormones flood your body, they suppress the production of reproductive hormones like testosterone.15
This high-cortisol, low-testosterone phenomenon is a likely consequence of millions of years of evolution.
Early humans who were more interested in mating than fleeing from sharp-clawed wild animals didn’t usually live long enough to pass their genes to the next generation.
However, not all short-term stressors dampen testosterone. Some can raise it temporarily, including exam stress or exercise.16
So, aim for the stress sweet spot where you feel energized and engaged with life but not so busy and harried that you have no time to relax, sleep, or enjoy life.
As a certified health coach, it’s out of your scope of practice to recommend supplements to treat a condition like hypogonadism.
In addition, the boost someone might get from a supplement pales in comparison to the six pieces of advice above, or to testosterone therapy.
With that important caveat out of the way…
There is a correlation between low zinc intake and low testosterone levels.17 18
However, to benefit from supplementation, someone must truly be deficient in the mineral. Simply topping off someone’s already adequate zinc stores likely won’t lead to a testosterone boost, and may even cause harm.
Checking for and treating a mineral deficiency requires the expertise of someone trained in medical nutrition therapy. If you lack this training, encourage clients with low testosterone to talk to their healthcare professionals about whether a zinc supplement might help.
Use the Deep Health lens
Let’s circle back to Dr. Berardi’s hypothesis, first mentioned at the beginning of this story:
Some evolutionary biologists have indeed theorized that men evolved to have higher testosterone levels when they’re younger (to encourage mating) and lower levels when they’re older (to encourage parenting).19
However, this is more of a theory than a certainty.
What we can say with certainty is this: There’s no one-size-fits-all protocol for healthy testosterone levels.
When testosterone drops after middle age, some men feel lousy.
Even when they do everything right in the lifestyle department—exercising, eating a healthy diet, sleeping enough, and so on—they’re unable to raise testosterone into the normal range. For these men, a healthcare professional, thorough evaluation, and, if warranted, testosterone therapy can be life-changing.
At the same time, plenty of other men continue to thrive well into (and past!) middle age.
Sure, they may be unable to pack on muscle like they used to. But, if they’re paying attention, suggests Dr. Berardi, they might notice other pluses. Maybe they’re more patient, nurturing, and empathetic, for example.
“Don’t get me wrong. I’d be very unhappy with an inappropriate or clinically significant lowering of my hormone levels,” says Dr. Berardi. “However, if I can stay in the normal range and symptom-free with good lifestyle practices, I don’t think I have too much to worry about.”
Dr. Berardi recently turned 50.
“I’m at this stage where I see an interesting fork in the road,” he said.
“Will I gracefully accept aging and see this as a new season—or will I fight against it? I could color my hair, do hair transplants, top up my T levels, and get Botox injections. Or I could accept that there will be some eventual decline and ask, ‘What am I getting in return?’”
You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.
The 9th edition of the Dietary Guidelines for Americans 2020-2025 is out, with the tagline to Make Every Bite Count. Intended for policy makers, healthcare providers, nutrition educators, and Federal nutrition program operators, the new edition has expanded to almost 150 pages, providing nutrition guidelines for even more age groups throughout the life cycle. As in the previous edition, the Dietary Guidelines emphasize dietary patterns rather than promoting specific nutrients or foods. This allows for greater flexibility in food choices, as health benefits are achieved by consuming a wide variety of nutrient-dense foods across different food categories, rather than a few “superfoods.” In addition, the Dietary Guidelines again emphasize how nutrition educators need to be aware that food choices are strongly impacted by age, race, cultural traditions, environment, food access, budget, and personal beliefs and preferences. [1]
Highlights from the Guidelines
What’s new:
Recommended dietary patterns for infants and toddlers (birth to 23 months).
Food allergy prevention in infants; for example, the guidelines recommend introducing peanut-containing foods as early as 4-6 months in infants at high risk for peanut allergy, to lower the risk of developing a peanut allergy.
An expanded comprehensive section on healthy dietary patterns and food safety during pregnancy and lactation, and recommendations for breast feeding.
New sections on overweight and obesity in children and pregnant women.
Addressing health problems stemming from obesity-related stigma and discrimination.
More user-friendly graphics, such as how to modify meals to be higher in nutrients while controlling calories, sugar, and sodium; sample menus; and interpreting the Nutrition Facts label.
The key players in the “Healthy U.S.-Style Dietary Pattern” remain unchanged from the previous edition of the Guidelines:
Vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables
Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives
Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
Oils, including vegetable oils and oils in food, such as seafood and nuts
Dietary components to limit:
The guidelines carry over the same limits for saturated fat, added sugars, and sodium, but this time include a specific age range:
For added sugars, the limit is 10% or less of total calories starting at age 2. For context, drinking even one 20-ounce bottle of soda would exceed this recommended 10% limit. A new advisory suggests that infants and toddlers younger than 2 years avoid all foods and beverages containing added sugars.
For saturated fat, the limit is less than 10% of total calories starting at age 2.
For sodium, the limit is less than 2,300 milligrams daily for older teenagers and adults, and less for children younger than age 14 (1,200 mg/day for ages 1-3; 1,500 mg/day for ages 4-8; and 1,800 mg/day for ages 9-13).
Although the recommended amounts for alcohol have not changed, the messaging is subtly different, placing an emphasis on limiting drinks rather than drinking in moderation. The prior edition suggested up to two drinks daily for men and one drink for women. The new guidelines emphasize a limit of two drinks or less for men and 1 drink or less for women, followed by a statement that drinking less is better for health than drinking more.
Where the Guidelines fall short
While the Guidelines include dietary patterns that remain examples of healthy diets (“Healthy Mediterranean-Style Pattern,” and “Healthy Vegetarian Pattern”), the dietary targets for the “Healthy U.S.-Style Pattern” emphasize a diet relatively high in meat, eggs, and dairy foods. Dr. Walter Willett, Professor of Epidemiology and Nutrition in the Department of Nutrition at Harvard T.H. Chan School of Public Health said this about the new Guidelines:
In general, there was minimal change from the last edition of the Guidelines, which did include many positive suggestions. However, guidance that considers scientific evidence on specific protein sources and health, and also the environmental consequences of dietary patterns, is needed to provide Americans with advice and policies for healthy and sustainable diets. The current Dietary Guidelines fail to do this.
Like the previous edition, the Guidelines are silent on the environmental impacts of their dietary targets, which other analyses show would have serious impacts on climate change and other environmental footprints because of the relatively large amounts of meat and dairy foods recommended. [2] Along with varying impacts on human health, different foods also have differing impacts on the environment. The production of animal-based foods tends to have higher greenhouse gas emissions than plant-based foods—and red meat (especially beef) and dairy stand out for their disproportionate impact.
Willett points out that the Guidelines’ continued dairy recommendation of 3 servings per day has never been justified by evidence for health outcomes, and the guidance for low-fat and fat-free dairy products doesn’t detail a plan for disposal of the fat naturally present in milk:
Because the disposal of dairy fat would be hugely wasteful, it would almost certainly remain in the food supply, which makes this recommendation somewhat of a fantasy. The report does appropriately mention that soy milk is an alternative to cow milk, but to avoid the large greenhouse gas emissions associated with dairy food consumption at three servings per day, the majority of milk and dairy foods would need to be plant-based.
Similarly, the Guidelines also recommend lean meats, but don’t discuss the fate of cuts of meat that are not lean. Willett says that realistically, they would almost certainly be consumed, “probably as cheap cuts and processed meats, especially by low-income groups who already experience excess rates of obesity and diabetes.”
It’s notable that the overall protein recommendation leads with “lean meats,” which could be interpreted by consumers as including “lean” or “low-fat” cuts of bacon or other processed meats. Although further guidance clarifies that “most intake of meats and poultry should be from fresh, frozen, or canned, and in lean forms (e.g., chicken breast or ground turkey) versus processed meats (e.g., hot dogs, sausages, ham, luncheon meats),” [1] this statement is buried within the chapters of the guidelines, rather than emphasized within the summarized protein recommendation. This is a particularly important distinction, since consuming healthy protein sources like beans, nuts, fish, or poultry in place of red meat and processed meat can lower the risk of several diseases and premature death.
Could the apparent increased stroke risk in vegetarians be reverse causation? And what about vegetarians versus vegans?
In the “Risks of Ischaemic Heart Disease and Stroke in Meat Eaters, Fish Eaters, and Vegetarians Over 18 Years of Follow-Up” EPIC-Oxford study, not surprisingly, vegetarian diets were associated with less heart disease—10 fewer cases per 1,000 people per decade compared to meat eaters—but vegetarian diets were associated with three more cases of stroke. So, eating vegetarian appears to lower the risk of cardiovascular disease by 7 overall, but why the extra stroke risk? Could it just be reverse causation?
When studies have shown higher mortality among those who quit smoking compared to people who continue to smoke, for example, we suspect “reverse causality.” When we see a link between quitting smoking and dying, instead of quitting smoking leading to people dying, it’s more likely that being “affected by some life-threatening condition” led people to quit smoking. It’s the same reason why non-drinkers can appear to have more liver cirrhosis; their failing liver led them to stop drinking. This is the “sick-quitter effect,” and you can see it when people quit meat, too.
, new vegetarians can appear to have more heart disease than non-vegetarians. Why might an older person all of a sudden start eating vegetarian? Well, they may have just been diagnosed with heart disease, so that may be why there appear to be higher rates for new vegetarians—an example of the sick-quitter effect. To control for that, you can throw out the first five years of data to make sure the diet has a chance to start working. And, indeed, when you do that, the true effect is clear: a significant drop in heart disease risk.
So, does that explain the apparent increased stroke risk, too? No, because researchers still found higher stroke risk even after the first five years of data were skipped. What’s going on? Let’s dive deeper into the data to look for clues.
What happens when you break down the results by type of stroke and type of vegetarian (vegetarian versus vegan)? As you can see below and at 2:09 in my video, there are two main types of strokes—ischemic and hemorrhagic. Most common are ischemic, clotting strokes where an artery in the brain gets clogged off, as opposed to hemorrhagic, or bleeding strokes, where a blood vessel in the brain ruptures. In the United States, for example, it is about 90:10, with nine out of ten strokes the clotting (ischemic) type and one out of ten bleeding (hemorrhagic), the latter being the kind of stroke vegetarians appeared to have significantly more of. Now, statistically, the vegans didn’t have a significantly higher risk of any kind of stroke, but that’s terrible news for vegans. Do vegans have the same stroke risk as meat eaters? What is elevating their stroke risk so much that it’s offsetting all their natural advantages? The same could be said for vegetarians, too.
Even though this was the first study of vegetarian stroke incidence, there have been about half a dozen studies on stroke mortality. The various meta-analyses have consistently found significantly lower heart disease risk for vegetarians, but the lower stroke mortality was not statistically significant. Now, there is a new study that can give vegetarians some comfort in the fact that they at least don’t have a higher risk of dying from stroke, but that’s terrible news for vegetarians. Statistically, vegetarians have the same stroke death rate as meat eaters. Again, what’s going on? What is elevating their stroke risk so much that it’s offsetting all their natural advantages?
Let’s run through a couple of possibilities. As you can see in the graph below and at 3:48 in my video, if you look at the vitamin D levels of vegetarians and vegans, they tend to run consistently lower than meat eaters, and lower vitamin D status is associated with an increased risk of stroke. But who has higher levels of the sunshine vitamin? Those who are running around outside and exercising, so maybe that’s why their stroke risk is better. What we need are randomized studies.
When you look at people who have been effectively randomized at birth to genetically have lifelong, lower vitamin D levels, you do not see a clear indicator of increased stroke risk, so the link between vitamin D and stroke is probably not cause-and-effect.
It may be worth reiterating that vegetarians do not have a higher risk of dying from a stroke, but they do appear to be at higher risk of having a stroke. How is that possible? Meat is a risk factor for stroke, so how could cutting out meat lead to more strokes? There must be something about eating plant-based that so increases stroke risk that it counterbalances the meat-free benefit. Might it be because plant-based eaters don’t eat fish? We turn to omega-3s next. For other videos in this series, see related posts below.
There certainly are benefits to vitamin D, though. Here is a sampling of videos where I explore the evidence.
Human Milk Oligosaccharides (HMOs) are widely recognised for their vital role in infant health and there’s now a growing body of evidence highlighting the significant benefits of SN-2 palmitate. In this podcast, neonatal nurse, Dr Janet Green, joins us to delve into the latest evidence on these essential nutrients found in premium infant formulas. You’ll learn exactly what SN-2 palmitate is, why its structure is so important and the impact it has on gut health, calcium and fat absorption, and bone mineral content. Janet also offers valuable tips on interpreting the latest research and expert guidelines.
Hosted by Dr Jane Winter
Biography
Dr Janet Green is a Senior Lecturer at Notre Dame University of Australia, and an adjunct Senior Lecturer at The University of Tasmania, based in Sydney. Janet has qualifications in Midwifery, Lactation, Neonatal intensive care, Paediatric intensive care, Emergency Paediatrics and Child and family health. Janet has many years’ experience as a neonatal nurse, and has retained strong ties to the clinical community. Janet holds Masters Degrees in Nursing Education, Bioethics and E-Learning. Her PhD explored the ethical issues surrounding caring for extremely premature babies. She is currently completing the final stages of a Doctor of Education degree, and for several years she was the Nurse Adviser to the NSW Health Care Complaints Commission (HCCC).
In this episode, we discuss:
The role of SN-2 palmitate in infant health
What to look for in a premium infant formula
Where to find current guidelines & expert recommendations
Additional resources
Click hereto watch the Paediatric Symposium: Navigating nutrition in infants and children
Click here to view a research update on SN-2 palmitate
References
Béghin L, Marchandise X, Lien E, et al. Growth, stool consistency and bone mineral content in healthy term infants fed sn-2-palmitate-enriched starter infant formula: A randomized, double-blind, multicentre clinical trial. Clin Nutr. 2019;38(3):1023-1030. doi:10.1016/j.clnu.2018.05.015
Yao M, Lien EL, Capeding MR, et al. Effects of term infant formulas containing high sn-2 palmitate with and without oligofructose on stool composition, stool characteristics, and bifidogenicity. J Pediatr Gastroenterol Nutr. 2014;59(4):440-448. doi:10.1097/MPG.0000000000000443
Guo D, Li F, Zhao J, et al. Effect of an infant formula containing sn-2 palmitate on fecal microbiota and metabolome profiles of healthy term infants: a randomized, double-blind, parallel, controlled study. Food Funct. 2022;13(4):2003-2018. Published 2022 Feb 21. doi:10.1039/d1fo03692k
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The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see here for terms and conditions.
This episode includes discussion of infant formula and formula feeding and is intended for HCPs only. Breastfeeding is best for babies and a decision not to breastfeed can be difficult to reverse. Social and financial implications should be considered when discussing formula feeding. Views, opinions or recommendations today are those of the speaker, and do not necessarily represent those of Dietitian Connection.
From hitting a wall with your workouts to stalled weight loss, plateaus can occur at any stage.
But all that hard work hasn’t been for nothing. Plateaus, although frustrating, can be useful.
In this article, we’ll take a closer look at what causes them, how to push through, and when to consider embracing the plateau and shifting into maintenance mode.
What is a plateau in fitness?
A plateau refers to a period of time where you feel like you’re no longer making progress. For anyone who’s been actively pursuing fitness for a while, you know the signs: maybe you’ve stopped losing weight or gaining muscle, you’re bored by your workouts, or you’re struggling to find energy and recovery properly.
Progress isn’t linear, and the gains you make initially aren’t sustainable at the same rate indefinitely. Newcomers to health and fitness often experience rapid initial results, which they might expect to last forever.
However, as you become more seasoned, progress becomes more challenging, and you’ll inevitably hit plateaus more often.
Does a plateau only refer to your workout routine?
Plateaus can happen in any aspect of your wellness journey. Remember that “wellness” incorporates more than exercise—it’s about your whole, multidimensional health. Also called “Deep Health,” this refers to the many aspects of your lifestyle that work together to contribute to your overall well-being, including:
Social health
Physical health
Emotional health
Mental health
Environmental health
Existential health
While we often talk about plateaus in the context of your workout or fitness routine—you can’t increase the weight you’re deadlifting, or lose another few pounds of body fat—it’s not the only place a plateau can happen.
Sometimes working out harder might not be the answer, and you’ll have to address one of the other dimensions of your Deep Health—whether that’s working on your sleep, mindset, or supportive relationships.
Is a plateau always a bad thing?
Contrary to what you may have heard, a plateau is not inherently negative. It’s a natural and expected phase that occurs for various reasons (which we’ll cover in more detail below).
A plateau is simply your body’s way of providing valuable feedback.
A plateau may actually signify that you’ve reached a level of fitness worth preserving. In fact, learning how to navigate and sustain a plateau is a valuable skill. It ensures that you don’t lose the progress you’ve worked so hard to achieve.
Just as breaking through plateaus can be essential to keep working toward your goals, mastering the art of maintaining your current state of wellness also contributes to the overall success of your health endeavors.
Ultimately, that’s many people’s long-term goal: to be able to sustain the progress they’ve made at the apex of their achievement.
Why does a plateau happen?
The more you understand why you’ve hit the plateau, the better you’ll be able to adjust your plan accordingly to move beyond it.
We’ll list seven common reasons why you might have hit a plateau, plus some initial fixes to try.
Plateau reason #1: Repetitively performing the same workout routines
A fitness plateau can happen when you stick to the same workout routine without variety. While routine helps you build habits, your body adapts to the repetitive stress, which leads to diminished returns.
▶ To work through this plateau: Diversify your exercises, introducing new challenges that keep your muscles engaged and responsive. For example, if you’ve primarily taken cycling classes, it might be time to include some weightlifting.
Plateau reason #2: Performing ineffective training routines
Not all exercises yield the same results for everyone. If your current routine doesn’t target specific muscle groups effectively, you might hit a workout plateau.
▶ To work through this plateau: Focus on exercises that align with your goals and provide adequate challenges. Once you’ve determined your goals, research and select workouts that specifically target the necessary muscle groups.
Plateau reason #3: Not pushing yourself hard enough (Intensity not high enough)
In fitness, intensity matters. If you’re not pushing yourself hard enough during workouts, your body won’t experience the necessary stress to prompt muscle growth.
▶ To work through this plateau: Gradually increase the intensity of your exercises and challenge your limits without compromising safety. This could mean increasing the weight you’re lifting or the tempo at which you’re completing your exercises. Take note of the number of reps you perform and/or the pace you move through your workouts so you can measure progress over time.
Plateau reason #4: Not progressively overloading your muscles
Muscles adapt to stress over time. If you’re not progressively increasing resistance or intensity, your muscles won’t get stronger. Plateaus can occur when your workout fails to challenge your muscles beyond their current capacity.
▶ To work through this plateau: Regularly increase the resistance or intensity to stimulate ongoing improvements.
Plateau reason #5: Training inconsistently
Keeping a consistent workout schedule is one of the keys to fitness. Irregular workout patterns can lead to plateaus as your body doesn’t receive a consistent stimulus for growth.
▶ To work through this plateau: Establish a regular workout schedule and stick to it to maintain steady progress.
Plateau reason #6: Needing to adjust your nutrition plan
Your eating habits can also cause plateaus. If you’re experiencing persistent fatigue or energy crashes, your nutritional intake may be falling short of your body’s needs.
Your body needs certain nutrients and enough calories for peak functionality, and if it doesn’t receive those, you might not be able to perform your workouts as well.
▶ To work through this plateau: Try to incorporate a higher proportion of nutrient dense, minimally processed foods into your diet so you get the macronutrients and micronutrients you need to achieve your goals.
Plateau reason #7: Not paying attention to other lifestyle factors
Fitness is more than just exercise. Ignoring lifestyle factors such as nutrition, sleep, and stress can contribute to plateaus. Your body needs proper fuel, recovery, and stress management to thrive.
▶ To work through this plateau: Try to focus on incorporating high-nutrition foods into your diet, creating an atmosphere of calm before bed, or learning healthy techniques for coping with stress.
How do you know if you’ve hit a plateau?
Here are some things to look out for.
Plateau sign #1: Your workouts feel easy
When your workouts start feeling noticeably easier than they used to, it’s a strong indicator that you might be experiencing a fitness plateau. The initial challenge that once accompanied your exercises diminishes, suggesting that your body has adapted to the current routine. Pay attention to changes in perceived effort during your workouts.
Plateau sign #2: You’re not noticing progress
Lack of progress is a clear sign of a fitness plateau. If you’re not seeing improvements in strength, endurance, or other fitness parameters over an extended period, it’s time to reassess your approach. Tracking your performance and noting any stagnation can help identify when you’ve hit a plateau.
Plateau sign #3: Hitting a standstill with a particular exercise
Whether it’s running at a consistent speed, lifting heavier weights, or performing more repetitions, a plateau becomes evident when you can’t seem to push past a certain point. If you consistently struggle to make progress in a particular aspect of your fitness routine, it may be time for an adjustment.
Plateau sign #4: You’re feeling fatigued
If you’re experiencing persistent levels of tiredness, or you feel like your energy skyrockets then drops, your wellness routine—including your workout and your nutrition plan—may not be providing your body with the support and fuel it needs.
Excessive fatigue or brain fog may point to nutrient imbalances or insufficient caloric intake. On the other hand, it might indicate that you’re training too hard and not allowing your body the rest it needs. Either way, this could lead to a plateau since your body doesn’t have the resources it needs to recover and continue making progress.
How to break through a plateau
While you don’t always need to break through a plateau, it’s often worth trying.
These seven methods can help you push through if that’s what your body needs.
Or, if they don’t work, they can let you know that it’s time to shift into maintenance mode.
Plateau breakthrough #1: Upend your routine
To overcome a workout plateau, consider a radical shift in your routine.
If cardio has been your mainstay, integrate strength training to challenge your muscles in new ways.
Conversely, if you’ve been predominantly lifting weights, experiment with machines, resistance bands, or high intensity interval training to introduce variety.
Altering the type and intensity of your workouts not only targets different muscle groups but also prevents your body from acclimating to a specific routine.
Plateau breakthrough #2: Focus on nutrition
Breaking through a plateau isn’t only about changing your exercise routine—it’s about addressing all aspects of health.
Assess your nutrition to ensure it supports your fitness goals, providing the energy and nutrients your body requires.
Experiment with meal timing and frequency to optimize energy levels throughout the day, preventing slumps and cravings.
Hydration also plays an important role in performance, so make sure you’re drinking enough water daily.
Plateau breakthrough #3: Try something completely new
Introduce novelty to shake things up.
If solo workouts have been your norm, join a group fitness class for a change of pace. If the gym is your usual setting, consider engaging in a local sports league or trying a new outdoor activity over the weekend.
The unfamiliarity of a new challenge not only sparks physical adaptation but might also rekindle your motivation.
Beyond exercise, shake up your nutrition. Experiment with different foods. Try new recipes. Explore a different dietary approach. These can all provide the nutritional variety your body needs for renewed progress.
Plateau breakthrough #4: Focus on progressive overload
If your focus is on strength training, a plateau may arise when you neglect to consistently challenge your muscles. Avoid this plateau (or push through it) by gradually increasing the resistance or intensity of your exercises.
Carefully track your current lifting capacity and strategically plan increased increments of resistance.
Aim for gradual but steady progression, whether it’s adding more weight, increasing repetitions, or adjusting the intensity of your workout.
Plateau breakthrough #5: Rest, recover, repeat
Overtraining or consistently pushing your body without adequate recovery can lead to plateaus. To break through, incorporate planned periods of rest into your routine.
During rest, the body repairs and strengthens itself, allowing muscles to recover and adapt to the stress of previous workouts. This process helps you avoid burnout, reduce the risk of injury, and ultimately overcome plateaus.
Consider incorporating active recovery days, where you engage in low-intensity activities to promote circulation and flexibility without imposing excessive stress on your body.
Always listen to your body’s signals. Rest and recovery are not signs of weakness but essential components of a well-rounded fitness routine—and life.
Plateau breakthrough #6: Practice healthy sleep hygiene
While a full eight hours a night of uninterrupted sleep may not be realistic for everyone, you can take proactive measures to help yourself get a good amount of rest.
Turn off devices well before bedtime, make your room quiet, cool, and comfortable, and try to stick to a consistent sleep-wake schedule.
Helping yourself learn healthy sleep habits can help you feel better, manage your weight, reduce stress, and improve your mood—among many other benefits.
Plateau breakthrough #7: Work with a health coach
When facing a plateau, enlisting the support of a health coach can be a game-changer.
A health coach brings expertise in nutrition, exercise, anatomy, physiology, sleep, stress, and recovery to help you uncover the reasons behind your plateau and navigate potential solutions tailored to your unique situation.
A health coach specializing in exercise and movement can design a progressive and personalized workout plan, ensuring that you’re incorporating variety and addressing potential weaknesses. They can also analyze your diet to ensure it aligns with your fitness goals. They may also help you improve other lifestyle factors such as sleep, stress management, and overall well-being.
Additionally, a health coach can help you determine whether this plateau is an opportunity for a breakthrough—or a sign that it’s time to focus on maintenance.
We’re here to help you reach your goals
The coaches at Precision Nutrition can help you make sustainable lifestyle changes to reach your goals. With one of our health coaches by your side, you’ll never be left alone to figure it all out. We provide expert nutritional and wellness advice that’s customized to your goals and lifestyle.
Learn more about our 1:1 Coaching Program and find out how we can help you transform your life for the better in a sustainable, healthy way.
As we transition from 2020 into 2021, the COVID-19 pandemic continues to affect nearly every aspect of our lives. For many, this health crisis has created a range of unique and individual impacts—including food access issues, income disruptions, and emotional distress.
Although we do not have concrete evidence regarding specific dietary factors that can reduce risk of COVID-19, we do know that maintaining a healthy lifestyle is critical to keeping our immune system strong. Beyond immunity, research has shown that individuals following five key habits—eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking too much alcohol, and not smoking—live more than a decade longer than those who don’t. Plus, maintaining these practices may not only help us live longer, but also better. Adults following these five key habits at middle-age were found to live more years free of chronic diseases including type 2 diabetes, cardiovascular disease, and cancer.
While sticking to healthy habits is often easier said than done, we created this guide with the goal of providing some tips and strategies that may help. During these particularly uncertain times, we invite you to do what you can to maintain a healthy lifestyle, and hopefully (if you’re able to try out a new recipe or exercise, or pick up a fulfilling hobby) find some enjoyment along the way.
