β-NICOTINAMIDE MONONUCLEOTIDE (NMN) HEALTH BENEFITS

NMN header image

β-Nicotinamide Mononucleotide (NMN) is a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme essential for energy production and cell health. NAD+ levels naturally decline with age, leading to various metabolic and cellular inefficiencies. Supplementing with NMN has been shown to support NAD+ production, leading to potential health benefits:

1. Enhanced Cellular Energy and Metabolism

  • Boosts NAD+: NMN helps replenish NAD+ levels, critical for converting nutrients into cellular energy. Higher NAD+ levels support efficient cellular function and energy production, particularly in muscle and brain cells that have high energy demands.
  • Improved Mitochondrial Function: Mitochondria are the cell's powerhouse, and NMN can improve their function, resulting in better cellular respiration and metabolic health. This may help counteract age-related energy decline.

2. Promotes Healthy Aging

  • DNA Repair: NAD+ is vital for activating enzymes called sirtuins, which help repair DNA and promote cellular resilience. As DNA damage accumulates over time, NMN supplementation may help reduce age-related cellular damage.
  • Supports Longevity Pathways: NMN’s role in NAD+ production may support pathways linked to increased lifespan and improved healthspan, primarily through sirtuin activation and mitochondrial function.

3. Enhanced Cognitive Function

  • Neuroprotection: The brain has high energy needs, and NMN’s NAD+-boosting effects help maintain neuron health. Studies suggest NMN may help prevent neurodegeneration and support memory and cognitive functions.
  • Cognitive Aging: Higher NAD+ levels might delay or reduce age-related cognitive decline by supporting neuron survival, promoting synaptic function, and reducing oxidative stress in the brain.

4. Improved Cardiovascular Health

  • Vascular Health: NAD+ supports blood vessel flexibility and function. This may improve circulation, oxygen delivery, and overall cardiovascular function.
  • Reduces Inflammation: NMN’s impact on NAD+ and sirtuin activation may help reduce inflammation in blood vessels, potentially lowering risks for heart disease and other inflammation-linked conditions.

5. Supports Muscle and Physical Endurance

  • Muscle Function: By promoting NAD+ levels, NMN supports muscle cell energy and recovery, potentially helping with strength and endurance.
  • Increased Exercise Capacity: Some studies have suggested that NMN can improve exercise endurance by enhancing oxygen use in muscles and supporting mitochondrial function.

6. Metabolic Health and Insulin Sensitivity

  • Regulates Glucose Metabolism: NMN has been shown to improve glucose tolerance and insulin sensitivity, which could be beneficial for metabolic health, especially for people with insulin resistance or type 2 diabetes.
  • Fat Metabolism: NMN may support a healthy balance of lipids in the blood, which can benefit cholesterol levels and overall metabolic function.

7. Immune System Support

  • Immune Cell Function: NAD+ is essential for the proper functioning of immune cells. NMN might help strengthen immune responses by supporting cellular energy production and stress resilience.

Safety and Considerations

While research is promising, most studies have been in animals or small human trials. Although NMN appears generally safe, consulting with a healthcare provider before starting NMN or other supplements is wise, especially for individuals with health conditions or those taking other medications.

Overall, NMN has shown considerable promise in improving health by enhancing NAD+ levels, with potential benefits for energy, longevity, cardiovascular health, cognitive function, and metabolic well-being.

hair loss treatment guide

5 EASY WAYS TO STOP HAIR LOSS THAT WORK

hair loss on man's hand




What's the best way to stop hair loss?

Hair loss in men, often referred to as male pattern baldness or androgenetic alopecia, is a common condition that can start as early as a man’s twenties or thirties. It typically follows a predictable pattern, beginning with a receding hairline or thinning at the crown.

The primary cause is genetic, influenced by hormones like dihydrotestosterone (DHT), which shrinks hair follicles and slows hair growth. While hair loss is a natural part of aging, it can affect self-esteem and confidence. 

Treatments range from medications like minoxidil and finasteride to hair transplant surgeries, offering varying levels of effectiveness.

Here are five easy, practical strategies to help reduce hair loss for men:

1. Improve Your Diet

foods for hair growth

  • Protein Intake: Hair is mostly made of keratin, a protein. Make sure you're eating enough protein-rich foods like eggs, fish, chicken, and beans.
  • Iron and Zinc: Iron helps blood carry oxygen to hair follicles, while zinc aids in tissue repair. Spinach, nuts, and red meat are good sources.
  • Biotin: Biotin deficiency can lead to hair loss, so incorporate biotin-rich foods like eggs, almonds, and whole grains.
It's true what they say: You are what you eat. And the same applies for your hair. The better your diet, the better chance you'll have of boosting healthy hair growth. 

2. Manage Your Stress Levels

hair loss

  • Chronic stress can lead to hair loss due to hormonal imbalances. Try techniques like meditation, regular exercise, deep breathing, or hobbies that help you unwind.
  • Sleep: Aim for 7-8 hours per night to give your body time to recover and your hair the opportunity to grow.
Do not underestimate how detrimental stress can be on your hair. One on four men experience thinning hair because of stress. The better you keep on top of stress, the more hair you are likely to keep. 

3. Try Derma Rolling

derma rollor for hair growth

  • Micro needling your scalp with a derma roller or derma stamp, can help boost the production of protein and collagen, which in turn can help reactivate hair follicles. 
  • This practice is easy to do, and a micro needling device, be it a roller or a stamp, is very cheap and long lasting. 
Micro needle once a week with a 1.5mm needle, or twice a week with a 0.5mm needle. You should see results in about 3-6 months.   

4. HR23+ Hair Restoration Supplement

hair restoration supplement for hair loss

  • Tackle hair loss safely and effectively with Europe's leading hair supplement. HR23+ is a long-established non-medial hair supplement that targets hair thinning at the root cause in both men and women.
  • HR23+ has been shown to be effective in 9 out of 10 users.
For more information about HR23+, visit: www.hairrestore23.com 

5. Consider Minoxidil or Natural Topicals

hair growth serum

  • Minoxidil (Rogaine) is a topical treatment approved by the FDA to reduce hair loss and promote hair growth. Apply as directed, and results typically appear after 3–6 months. It works particularly well with a micro needling routine.
  • Natural Alternatives: Oils like rosemary and peppermint oil may improve circulation when massaged into the scalp, supporting follicle health. Mix a few drops with a carrier oil and massage into your scalp.
  • Keratinocyte Growth Factor Serum: KGF Serum is a specialised hair growth serum that stimulates hair follicles to promote growth and thickness. KGF is a protein that encourages keratinocyte cell production, essential for hair development and repair. This serum often targets the scalp to improve hair density, strength, and overall scalp health, helping to reduce hair thinning and breakage over time.

These approaches work best when done consistently over time, and many can support overall hair health while slowing hair loss.

hair loss treatment guide

HEALTH BENEFITS OF MAGNESIUM THREONATE

imahe of Magnesium threonate

Magnesium threonate is a unique form of magnesium that is particularly beneficial for brain health. It crosses the blood-brain barrier more efficiently than other types of magnesium, leading to potentially more direct effects on brain function. 

Here are some of the key health benefits associated with magnesium threonate:

1. Enhanced Cognitive Function

  • Memory and Learning: Magnesium threonate has been shown to improve synaptic plasticity (the brain's ability to make new connections) and may enhance both short-term and long-term memory, making it beneficial for learning.
  • Neuroprotection: This form of magnesium may reduce the risk of age-related cognitive decline and is being studied as a potential therapeutic for conditions like Alzheimer’s disease, given its influence on cognitive processes.

2. Reduced Anxiety and Improved Mood

  • Anxiolytic Effects: Magnesium is involved in regulating neurotransmitters that influence mood. Magnesium threonate, by reaching the brain effectively, may help reduce symptoms of anxiety and promote a sense of calm.
  • Mood Stability: By supporting neurotransmitter function, magnesium threonate can also help with mood stability, reducing symptoms of mood swings or mild depression in some cases.

3. Better Sleep Quality

  • Sleep Regulation: Magnesium threonate may help in improving sleep by supporting the regulation of melatonin and promoting relaxation through the nervous system.
  • Deep, Restorative Sleep: People report improved sleep quality with magnesium threonate, which may enhance deep, restful sleep and reduce the frequency of waking up during the night.

4. Support for ADHD and Other Neurological Disorders

  • Attention and Focus: Due to its impact on synaptic plasticity, magnesium threonate may support attention and focus, making it a potential complementary approach for ADHD.
  • Neurodevelopmental Support: The enhanced cognitive benefits may also provide support for other neurological conditions, though more research is needed in these areas.

5. Bone and Muscle Health

  • Bone Density: Magnesium is essential for bone health, and while magnesium threonate is primarily used for brain health, it still provides magnesium necessary for bones and muscle.
  • Muscle Relaxation: Like other forms of magnesium, magnesium threonate can aid in muscle relaxation, which is helpful for overall physical recovery and can alleviate muscle cramps.

6. Improved Immune Function

  • Anti-Inflammatory Effects: Magnesium has anti-inflammatory properties, and magnesium threonate can contribute to immune health, particularly by helping to manage inflammation in the brain.
  • Oxidative Stress Reduction: This form of magnesium can help reduce oxidative stress, which is beneficial for the immune system and general health.

Usage and Dosage

  • Typical Dosage: Dosages usually range from 1,000 to 2,000 mg daily, but it’s best to follow specific recommendations based on individual needs and consult a healthcare provider.
  • Timing: Some people take it before bed to support sleep and relaxation, but it can be taken any time of day.

Safety and Side Effects

  • Mild Gastrointestinal Symptoms: Some individuals may experience mild gastrointestinal discomfort.
  • Consultation Recommended: Always consult a healthcare provider before starting magnesium threonate, especially if you have underlying health conditions or take other medications.

Magnesium threonate stands out as a supplement for those specifically looking to support cognitive health and improve mood, sleep quality, and potentially reduce the risk of cognitive decline.

advert for baldness treatment

BEST VITAMINS FOR OPTIMAL SKIN HEALTH

skincare vitamins

Maintaining healthy skin involves a combination of good nutrition, hydration, sun protection, and a well-rounded skincare routine. Certain vitamins play a key role in promoting optimal skin health. Here are the most important vitamins to focus on for vibrant, youthful-looking skin:

1. Vitamin C

  • Benefits: Vitamin C is a powerful antioxidant that helps protect the skin from oxidative stress caused by environmental factors like pollution and UV exposure. It also plays a crucial role in collagen production, which keeps the skin firm and youthful.
  • Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, spinach, and broccoli.
  • Topical Use: Vitamin C serums can help brighten the skin and reduce the appearance of fine lines and wrinkles.

2. Vitamin E

  • Benefits: Another antioxidant, Vitamin E helps protect skin cells from free radicals and UV damage. It is also moisturizing and helps maintain the skin barrier, reducing dryness and inflammation.
  • Sources: Nuts (almonds, sunflower seeds), spinach, and avocados.
  • Topical Use: Often found in creams and serums for soothing, hydrating effects.

3. Vitamin A (Retinol)

  • Benefits: Vitamin A is essential for skin cell regeneration and repair. It helps reduce acne, smooth wrinkles, and improve skin texture. Retinol, a derivative of Vitamin A, is commonly used to treat aging skin and acne.
  • Sources: Carrots, sweet potatoes, spinach, and other leafy greens.
  • Topical Use: Retinoids (vitamin A derivatives) are often used in anti-aging skincare routines to enhance collagen production and promote skin renewal.

4. Vitamin D

  • Benefits: Vitamin D plays a role in skin cell growth and repair, and can help with inflammatory skin conditions such as psoriasis. It's also important for maintaining overall skin health.
  • Sources: Sunlight exposure, fortified foods (milk, cereals), and fatty fish (salmon, tuna).
  • Topical Use: Vitamin D creams are sometimes used to treat psoriasis and other skin conditions.

5. Vitamin K

  • Benefits: Vitamin K is crucial for wound healing and may help reduce skin issues such as stretch marks, dark spots, and under-eye circles.
  • Sources: Leafy greens (kale, spinach), broccoli, and Brussels sprouts.
  • Topical Use: It's used in creams to help reduce bruising, scars, and dark circles.

6. B Vitamins (especially B3, B5, and B7)

  • Vitamin B3 (Niacinamide): Reduces inflammation, boosts hydration, and minimizes fine lines. It’s often used to treat acne and rosacea.
  • Vitamin B5 (Pantothenic Acid): Moisturizes and heals the skin, promoting softness and elasticity.
  • Vitamin B7 (Biotin): Essential for overall skin, hair, and nail health.
  • Sources: Meat, eggs, nuts, seeds, and whole grains.
  • Topical Use: Niacinamide is commonly found in serums and moisturizers for brightening and anti-aging effects.

7. Omega-3 Fatty Acids

  • Benefits: Though not a vitamin, omega-3 fatty acids are essential for maintaining skin's moisture barrier and reducing inflammation, which can help conditions like acne and eczema.
  • Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

8. Zinc

  • Benefits: Zinc helps with the healing of skin lesions, reducing inflammation, and protecting against UV damage. It is also helpful in treating acne.
  • Sources: Meat, shellfish, legumes, seeds, and nuts.

General Tips:

  • Sun Protection: While vitamins help, using sunscreen daily is crucial to prevent UV damage and skin aging.
  • Balanced Diet: Eating a variety of fruits, vegetables, nuts, and healthy fats ensures you get a wide range of vitamins for your skin.
  • Hydration: Drinking plenty of water also aids in maintaining skin health.

Incorporating these vitamins both through diet and topical treatments can help maintain skin’s health, improve complexion, and slow down signs of aging.

image of before and after hair restoration

SKINCARE AWARENESS MONTH: TOP SKINCARE TIPS FOR MEN

image of man skincare

Skincare Awareness Month is a campaign typically observed in September, promoting education and awareness about skincare practices and the importance of maintaining healthy skin. 

It’s a time to highlight the benefits of a consistent skincare routine, raise awareness about skin conditions, and encourage people to prioritise skin health as part of their overall wellness. 

Here are key focuses during Skincare Awareness Month:

1. Sun Protection:

  • Emphasises the importance of sunscreen to protect against harmful UV rays that can cause skin cancer, premature aging, and other skin damage.

2. Skin Types and Customised Care:

  • Educates people about different skin types (oily, dry, combination, sensitive) and the need for customised skincare routines based on individual needs.

3. Prevention of Skin Conditions:

  • Highlights prevention and treatment of common skin conditions like acne, eczema, rosacea, and psoriasis, emphasising the role of dermatologists in managing serious issues.

4. Anti-Aging and Hydration:

  • Promotes awareness about hydration, the importance of moisturisers, and products designed to slow signs of ageing, such as fine lines and wrinkles.

5. Cleansing and Exfoliation:

  • Focuses on the significance of cleansing and exfoliation in removing impurities, dead skin cells, and promoting skin renewal.

6. Ingredient Awareness:

  • Educates consumers about common skincare ingredients, including active ingredients like retinol, vitamin C, and hyaluronic acid, along with potential irritants in beauty products.

7. Mental Health and Skin:

  • Explores the connection between skin health and mental health, acknowledging how stress, anxiety, and emotional wellbeing can affect skin conditions like acne or eczema.

Tips for Skincare Awareness Month:

  • Consult a Dermatologist: Regular check-ups can help prevent skin issues or catch problems early.
  • Routine Maintenance: Develop a skincare routine that includes cleansing, moisturizing, and protection.
  • Balanced Diet and Hydration: Promote healthy skin from the inside by eating nutritious foods and drinking plenty of water.

Let’s tailor skincare routines and tips for different skin types and needs. Here's a breakdown by skin type:

1. Oily Skin

Oily skin tends to have excess sebum, which can lead to clogged pores, blackheads, and acne. The goal is to balance oil production without stripping the skin.

oily skin

Morning Routine:

  • Cleanser: Use a gentle, foaming cleanser to remove excess oil.
  • Toner: Choose an alcohol-free toner with salicylic acid to help clear out pores.
  • Serum: A lightweight, oil-free serum with niacinamide can help regulate oil production.
  • Moisturiser: Opt for a gel-based, oil-free moisturizer. Look for ingredients like hyaluronic acid.
  • Sunscreen: Use an oil-free, non-comedogenic sunscreen (SPF 30+).

Night Routine:

  • Cleanser: Same as morning.
  • Exfoliation: 2-3 times a week, use a chemical exfoliant with salicylic or glycolic acid.
  • Toner/Serum: You can use a serum with retinol for acne prevention or to manage excess oil.
  • Moisturiser: Lightweight, oil-free night moisturizer.

Additional Tips:

  • Avoid harsh cleansers that dry out the skin, as it can lead to more oil production.
  • Blotting papers can be used during the day to absorb excess oil.

2. Dry Skin

Dry skin can feel tight, flaky, and rough. The focus should be on hydration and protecting the skin’s moisture barrier.

image of dry skin

Morning Routine:

  • Cleanser: Use a hydrating, cream-based or oil-based cleanser to avoid stripping moisture.
  • Toner: A hydrating toner with glycerin or rose water will refresh the skin.
  • Serum: Use a serum with hyaluronic acid to lock in moisture.
  • Moisturiser: A rich, cream-based moisturizer with ceramides to restore the skin barrier.
  • Sunscreen: A hydrating sunscreen (SPF 30+) with added moisturizing benefits.

Night Routine:

  • Cleanser: Same as morning.
  • Serum: You can switch to a night serum with hyaluronic acid or peptides.
  • Moisturiser: Use a heavier night cream with ingredients like shea butter or squalane for intense hydration.
  • Facial Oil (optional): Add a few drops of facial oil, like rosehip or argan oil, for extra nourishment.

Additional Tips:

  • Use a humidifier in dry environments to maintain moisture.
  • Avoid hot showers, as they can strip natural oils from your skin.

3. Combination Skin

Combination skin has areas that are both oily (typically the T-zone) and dry (cheeks). It’s important to balance these two extremes.

image of combination skin issues

Morning Routine:

  • Cleanser: A gentle, pH-balanced cleanser to address both oily and dry areas.
  • Toner: Use a balancing toner with ingredients like witch hazel for oily areas and hydrating ones for dry areas.
  • Serum: A lightweight serum with niacinamide to balance oil production and hyaluronic acid for hydration.
  • Moisturiser: Use a light, oil-free moisturiser on oily areas and a richer cream on dry areas if needed.
  • Sunscreen: Non-comedogenic sunscreen that won't clog pores.

Night Routine:

  • Cleanser: Same as morning.
  • Exfoliation: Use a gentle exfoliant with AHAs (alpha-hydroxy acids) 2-3 times a week.
  • Toner/Serum: Niacinamide or retinol for oil control and skin smoothing.
  • Moisturiser: A balancing night cream that hydrates without being greasy.

Additional Tips:

  • Treat different areas separately if needed. Apply heavier creams to drier areas, and lighter products on oily zones.

4. Sensitive Skin

Sensitive skin can react easily to products, leading to redness, irritation, or inflammation. A gentle, calming routine is essential.

Sensitive skin

Morning Routine:

  • Cleanser: A gentle, fragrance-free, hydrating cleanser.
  • Toner (optional): If using a toner, stick to calming, alcohol-free options with chamomile or aloe vera.
  • Serum: Use a calming serum with ingredients like aloe, green tea, or centella asiatica (cica).
  • Moisturiser: A rich, fragrance-free moisturiser with ceramides and no irritating ingredients.
  • Sunscreen: A mineral-based (zinc oxide or titanium dioxide) sunscreen, as these are less irritating than chemical ones.

Night Routine:

  • Cleanser: Same as morning.
  • Serum: Opt for soothing serums with hyaluronic acid or peptides to boost hydration.
  • Moisturiser: A thick, nourishing night cream that locks in moisture and supports the skin barrier.

Additional Tips:

  • Avoid harsh exfoliants; instead, use a soft washcloth or very mild chemical exfoliants.
  • Always patch-test new products to check for any reactions.

5. Ageing/Mature Skin

Mature skin can lose elasticity and develop fine lines, wrinkles, and pigmentation. The goal is to boost hydration and collagen production while protecting the skin.

ageing skin on man

Morning Routine:

  • Cleanser: A hydrating, non-foaming cleanser to maintain moisture levels.
  • Toner: A hydrating toner with antioxidants like vitamin C.
  • Serum: Use a serum with vitamin C for brightening and protection against free radicals.
  • Moisturizer: A rich moisturiser with peptides or ceramides to improve skin elasticity.
  • Sunscreen: A broad-spectrum SPF (30+) is a must to prevent further sun damage.

Night Routine:

  • Cleanser: Same as morning.
  • Serum: A retinol serum to promote cell turnover and improve skin texture.
  • Moisturizer: A thick, anti-aging night cream with peptides, hyaluronic acid, or retinol.

Additional Tips:

  • Consider incorporating an eye cream with peptides or retinol to address fine lines.
  • Use a silk pillowcase to reduce friction on the skin overnight.

General Skincare Tips:

  • Consistency: A regular routine (morning and night) is key to seeing long-term results.
  • Diet & Hydration: Drink plenty of water, and include skin-friendly foods rich in antioxidants, omega-3 fatty acids, and vitamins A, C, and E.
  • Sleep: Adequate sleep helps with skin repair and renewal.
  • Stress Management: Stress can trigger skin issues, so practices like yoga, meditation, or even skincare as a self-care ritual can be beneficial.

    Ad.
image of advert for hair loss plan

HOW SUCCESSFUL ARE HAIR LOSS TREATMENTS FOR MEN?

image of man with receding hairline hair loss

Hair Loss In Numbers: How many men manage to hold onto their hair, and what is the success rate of treatments? 

Hair loss is common, especially among men, with patterns of hair loss typically increasing with age. The most prevalent form of hair loss in men is androgenetic alopecia (male pattern baldness). Here's a general breakdown based on research:

  • By age 30, about 35-40% of men experience some level of hair loss.
  • By age 50, about 65% of men experience hair loss.
  • By age 70, this rises to about 70-80% of men.

Given these figures, approximately:

  • 60-65% of men under 30 have not experienced significant hair loss.
  • 35% of men by age 50 do not experience significant hair loss.
  • 20-30% of men by age 70 have no substantial hair loss.

Therefore, the percentage of men without hair loss decreases with age but is still significant in younger populations.

Approximately 70-80% of men experience some form of hair loss in their lifetime, particularly as they age. This means that 20-30% of men do not experience noticeable hair loss or maintain a full head of hair throughout their lives.

What percentage of men manage to treat hair loss successfully?

The success of treating hair loss varies depending on the treatment method, the individual's condition, and how early treatment begins. Here's a general overview of success rates for common treatments:

  1. Medications:

    • Finasteride (Propecia):
      • Clinical studies show that 56% to 73% of men who use finasteride experience a slowing of hair loss, and about 38-56% see some hair regrowth over several years.
    • Minoxidil (Rogaine):
      • Around 40% of men experience hair regrowth after 3-6 months of use, though it’s more effective at slowing hair loss than reversing it. Its effectiveness tends to decline over time.
  2. Hair Transplant Surgery:

    • Success rates for hair transplants can be quite high, with about 85-95% of transplanted hair growing successfully in a permanent way, depending on the surgeon’s skill and the patient’s suitability for the procedure.
  3. Low-Level Laser Therapy (LLLT):

    • This is a less common method but has shown some positive results, with studies indicating that 30-60% of men may experience a slowdown in hair loss or mild regrowth after consistent use.

  4. HR23+ Hair Restoration Supplement 

    HR23+ is a hair restoration supplement designed to help men (and women) reduce hair loss and promote healthier hair growth. It is marketed as a non-prescription, all-natural solution aimed at combating thinning hair, often caused by androgenetic alopecia (male pattern baldness).  Around 85% of male users noticed visible improvements in their hair within just 3-6 months. 

General Estimate

In general, 50-70% of men who pursue treatment (especially early) can manage to treat or slow their hair loss effectively. Complete hair regrowth is less common, but many treatments can slow the process or produce visible improvement.

image of hair loss treatment before and after

ECTOMORPH, MESOMORPH & ENDOMORPH MALE BODY TYPES

Body types in men Ectomorph, Mesomorph, and Endomorph

Ectomorph, Mesomorph, and Endomorph refer to the three primary body types or somatotypes, a classification developed by Dr. William Sheldon in the 1940s. These somatotypes are used to describe individuals' physical and metabolic characteristics. 

Here’s a breakdown of each:

1. Ectomorph

An ectomorph is characterised by a lean and slender body type, with narrow shoulders and hips. People with this somatotype typically have a fast metabolism, making it difficult for them to gain weight or muscle. 

They tend to have long limbs, minimal body fat, and a delicate frame. Due to their high calorie-burning ability, ectomorphs often struggle with muscle development and may need to focus on strength training and higher calorie intake to build mass.

  • Physical Traits:
    • Thin, lean frame
    • Narrow shoulders and hips
    • Low body fat
    • Long limbs
    • Fast metabolism
  • Typical Challenges:
    • Difficulty gaining weight or muscle
    • Higher calorie needs
  • Fitness Focus:
    • Strength training and muscle building with increased calorie intake
    • Moderate cardio to prevent excessive calorie burning

2. Mesomorph

A mesomorph has a naturally muscular and athletic build, with broad shoulders, a narrow waist, and a well-proportioned physique. They gain muscle easily and tend to have a more efficient metabolism, making it easier to maintain or lose body fat. 

Mesomorphs often respond well to both strength training and cardio, and they can adapt to various fitness routines with visible results. This body type typically finds it easier to achieve a toned, athletic look.

MALE BODY TYPES

  • Physical Traits:
    • Naturally muscular and athletic build
    • Broad shoulders and narrow waist
    • Gains muscle easily
    • Moderate body fat levels
    • Efficient metabolism
  • Typical Advantages:
    • Well-proportioned physique
    • Easier time gaining muscle and losing fat
  • Fitness Focus:
    • Balanced approach with strength training and moderate cardio
    • Can adapt to most exercise styles with visible results

3. Endomorph

An endomorph is characterized by a rounder, softer body with a higher tendency to store body fat. They often have wider hips, a stockier build, and a slower metabolism, making it easier to gain weight and harder to lose it. 

Endomorphs may struggle with fat loss and need to be mindful of their diet and exercise routines, often focusing more on cardio and strength training to boost metabolism and maintain muscle mass. Despite these challenges, they can build strength and muscle relatively easily.

  • Physical Traits:
    • Stockier build with higher body fat
    • Wider hips and narrower shoulders
    • Slower metabolism
    • Tendency to store fat more easily
  • Typical Challenges:
    • Difficulty losing weight
    • Prone to fat gain even with moderate eating
  • Fitness Focus:
    • Higher focus on cardio for fat loss
    • Strength training to boost metabolism and maintain muscle mass

Practical Considerations

Most people are a combination of these body types, not purely one or the other. Training and nutrition should be tailored to the individual’s metabolic and physical characteristics rather than strictly adhering to one somatotype.

how to stop baldness and thinning hair

SAW PALMETTO FOR MALE BALDNESS: DOES IT STOP HAIR LOSS IN MEN?

saw palmetto plant next to man with hair loss

Saw palmetto (Serenoa repens) is a plant extract commonly used in alternative medicine to treat male baldness, particularly androgenetic alopecia (male pattern baldness). This condition is often linked to the hormone dihydrotestosterone (DHT), a derivative of testosterone. 

Saw palmetto is believed to have DHT-inhibiting properties, similar to finasteride, a well-known pharmaceutical treatment for hair loss. Here’s an overview of the effects of saw palmetto on male baldness:

1. Inhibition of DHT

  • Mechanism: Saw palmetto may block the enzyme 5-alpha reductase, which converts testosterone into DHT. High levels of DHT are known to shrink hair follicles, leading to hair thinning and eventual hair loss.
  • Effectiveness: Some studies suggest that saw palmetto can reduce DHT levels, which might slow hair loss and, in some cases, promote hair regrowth.

2. Clinical Studies and Research

  • Small-scale studies: A few clinical trials have examined saw palmetto’s impact on hair growth:
    • A 2012 study published in the International Journal of Trichology found that 38% of men who used a saw palmetto topical treatment experienced an improvement in hair growth compared to 68% who used finasteride.
    • A 2009 study observed that 60% of participants using saw palmetto saw some hair improvement, with a particular emphasis on reducing hair loss.
  • Limitations: Many of these studies are small and short-term, and the results are mixed. More large-scale, long-term studies are needed to confirm its effectiveness.
Saw palmetto hair growth male before after

3. Topical vs. Oral Use

  • Oral supplements: Saw palmetto is commonly taken in capsule form as a dietary supplement. It can also be taken within a multi-ingredient supplement. 
  • Topical application: Some hair loss products contain saw palmetto in shampoos or scalp treatments, which are thought to help by directly affecting the hair follicles.
  • Combination with other ingredients: Saw palmetto is often combined with other hair growth-promoting compounds, like biotin or minoxidil, in commercial products. Saw palmetto is also used in leading specialist hair growth supplements such as HR23+.

4. Comparison to Pharmaceutical Treatments

  • Finasteride and Minoxidil: These FDA-approved treatments are generally considered more effective than saw palmetto for male baldness, with finasteride specifically targeting DHT. However, saw palmetto is popular because it is natural and may have fewer side effects. Finasteride is known to give major negative side-effects, some of which are long-term, and even irreversible. 
  • Side effects: Unlike finasteride, which can cause side effects like decreased libido, saw palmetto is thought to have a lower risk of sexual side effects, though some men report mild gastrointestinal discomfort or headaches.

5. Safety and Tolerability

  • Natural alternative: Saw palmetto is generally well-tolerated and considered safe for most people. However, some potential side effects include stomach upset, headaches, and mild dizziness.
  • Interactions: It may interact with medications like blood thinners, so consultation with a healthcare provider is recommended before use.

Summary:

Saw palmetto may have a mild positive effect on reducing male pattern baldness by inhibiting DHT production. It can also help boost the formation of healthy hair growth when combined with growth agents like folate and biotin (vitamin B7). 

Saw palmetto is often favoured as a natural remedy due to its lower risk of side effects. However, more research is needed to fully confirm its benefits for hair regrowth.

Europe's leading non-medical hair loss treatment, HR23+ Hair Restoration Supplement, combines saw palmetto with 22 additives in order to help reduce hair loss and promote hair growth in men experiencing androgenic alopecia.  HR23+ has shown to work in 9 out of 10 users. 

male hair loss treatment