Don't try this at home, kids.

I recently started working with a trainer. I’ve always had trouble putting on muscle mass (called “scrawny” in high school).  My trainer told me that doctors sometimes prescribe testosterone for people with HIV. Do you think this is something I should consider? Would it help me put size on faster? —Rob, Pasadena, Calif.

Most people know that testosterone (like growth hormone) is an androgen that your body produces, so you need to see a doctor to determine if your natural levels are in keeping with a “normal” medical reference range.  This is really the first question you should be answering, i.e., “are my natural levels of testosterone too low?”

It may also be worth kicking around some questions developed by St. Louis University to screen for androgen hormone deficiency. You can answer the questionnaire here

If your natural levels fall below the normal reference range, you should weigh your options. There are many new delivery methods available—from patches, gels and creams to injections—so be sure to have a robust discussion with your provider.

Incidentally, there are other many hormones which can be screened by your doctor, including thyroid hormone, growth hormone, and free/total testosterone. These levels could also be checked and taken into account before making a decision.

I’d do everything you can to enhance your natural levels of testosterone. Make sure that you are eating a balanced diet, taking a multivitamin, getting enough sleep, and avoiding excessive caffeine, alcohol and nicotine. While it’s true that supraphysiological levels of testosterone and growth hormone will increase lean body mass, reduce fat, and improve well being—the long-term effects are largely unknown.

Also, ask your trainer to customize your workout. For instance, there’s some evidence that “multiple joint” exercises, (such as the bench press and squat) may play a role in higher levels of post-workout testosterone in the people who do them.

I HATE THIS TIME OF YEAR. I love Girl Scout cookies (who doesn’t?) and I am often guilted into buying them by my office co-workers. This year I have 8 boxes of Thin Mints and 3 boxes of Samoas—11 boxes total!! WTF!? What am I supposed to do with all of these cookies? —Sick of Samoas

I LIKE THEM TOO, but let’s face it: ever since the Girl Scouts took the trans-fat out of the recipes, they don’t taste nearly as good. Sort of like how you expect the bride’s wedding dress to be freakishly white, but instead she comes down the aisle wearing a “neutral gray.” The same holds true for the taste of the new Girl Scout Cookies. So your first line of defense when you’re under pressure to buy: Remember: they don’t taste as good anymore.

Second, you’re getting ripped off. I don’t understand how a “box” of Samoas can equate to 15 TINY cookies. And is it just me, or do the cookies themselves seem to be shrinking each year? My point is, you’re getting much less cookie for your money. If you’re addicted to Thin Mints, a better value would be had by trying the Keebler brand Grasshopper cookie, which is nearly identical in shape and flavor.

If you’ve already caved, then rationing is one way to put some control on your inner cookie monster. If you’ve already purchased the cookies, take one or two boxes of your favorite cookies and put them in the freezer and limit yourself to one every other day, or whatever you feel is reasonable. If you have problems controlling your consumption of the cookies, try my concept of Zen Cheating.

Give away the cookies to your local food bank, church, or community center. Send them overseas to our military personnel. Take them to an expecting mom. Or the next time you fly, bring a box for the flight attendants. They almost never receive anything nice from passengers, and it might just get you bumped up to first class.

by BRONSON PAGE

If anyone in your family has had colon cancer, take the age they were when they were diagnosed, subtract 10 years, and that’s the age at which you should have a colonoscopy. Mom was 50, and so being 40, I had my first colonoscopy this year, besides, all of my coolest friends (Paul, Jeb, Sonny) were having them, and I’m not one to be left out. Here’s how it went for me. If I can get through it, then anyone can:

Thursday:

Breakfast is the last meal I’ll have for over 24 hours. At 9AM, I had mixed fruit with yogurt, cottage cheese, and granola, and since I knew it would be a while until my next meal, I felt a rice krispy treat was also in order. An hour or so later, the hunger kicks in, and it has to be quelled with clear liquids only, and juices without pulp until Thursday night. (more…)

SAM:  Would you be able to tell me the best heart beat range for losing weight?  Is there a different range for cardio-exercise?  I’ve been using a stationary bicycle during the cold weather for exercise.  ~ Marcy, Utah

It’s easy to determine your target heart rate for losing fat (remember: you want to focus on fat loss, not weight loss).

The calculation is:

80% x [220 - (AGE)] = Heart Rate.

For example, I’m 34 years old, so I subtract my age from 220, then multiply the resulting number (186) by .80 to reveal a target heart rate of about 148 BPM.  That’s about 80 percent of my heart’s capacity.  The medical establishment says fat burning mode is between 55 and 65 percent of your maximum heart rate, but as a professional trainer, I’ve personally come to believe that you’ll burn more overall calories by working a little bit harder (e.g. 80%) and get more out of your cardiovascular training time.  Also, remember to give consideration to other factors, such as your medical history and what your doctor has to say.

Researchers at St. Louis University have developed some questions to screen for low levels of testosterone and growth hormone. They might be worth kicking around:

*Do you have a decrease in libido (sex drive)?

*Do you have a lack of energy?

*Do you have a decrease in strength and/or endurance?

*Have you lost height?

*Have you noticed a decreased “enjoyment of life”?

*Are you sad and/or grumpy?

*Are your erections less strong?

*Have you noticed a recent deterioration in your ability to play sports?

*Are you falling asleep after dinner?

*Has there been a recent deterioration in your work performance?

My energy has been very low lately. I’m getting enough sleep and eating right, but I constantly feel tired. Like I want to take a nap, all day.  I don’t know if it’s a low caloric thing or a low vitamin intake thing but I’ll do ANYTHING to fix this. It’s very annoying and a little depressing. I was thinking a fat burner might help. Is there a really good fat burner you can recommend? Both for energy and fat shredding?
—Jeremy, Los Angeles

I personally do not use fat burners, and I don’t recommend the use of fat burners for a few reasons. (more…)

by SAM PAGE

There are eight drugs your doctor would never take himself, according to Men’s Health magazine. Here they are (in no particular order) and why.

Advair may be an asthma drug, but its active ingredient, salmererol, has been linked to as many as 5,000 asthma-related deaths each year, prompting the FDA to stamp the drug with a “black box” warning.

Avandia, a medication used to treat diabetes, may increase the risk of heart failure (by 109 percent) or heart attack (by 42 percent) if taken for a year or longer, according to a study published in the Journal of the American Medical Association.

Celebrex, a commonly prescribed “pain reliever on steroids” has been shown to more than double the risk of dying of cardiovascular disease, according to a 2005 New England Journal of Medicine study. Those people taking 400 milligrams twice a day more than tripled their risk.

Ketek, an antibiotic used in treating respiratory tract infections, has some pretty severe side effects, including heart rhythm problems and serious liver interactions. In 2007, the FDA limited Ketek for the treatment of pneumonia only.

Prilosec and Nexium may treat heartburn, but they may work “too well” at stopping that stomach acid, which can actually lead to other problems, like pneumonia, bone loss, and cardiac issues. The FDA is investigating, so in the meantime, ask for an alternative. (more…)

I’VE HEARD THAT TAKING THE AMINO ACID glutamine with creatine can have positive effects in people who are HIV-positive. But there doesn’t seem to be much information about these sports supplements and any potential interactions with HAART therapy. Can you shed some light on this? —John, West Hollywood

You’re right. Studies on the role of micronutrient supplementation in people with HIV are ripe for further research, according to Dr. Alice Tang, associate professor at Tufts University School of Medicine, and an expert in the area of supplementation and HIV. A few of these studies have examined glutamine, primarily for its muscle-building effects. To my knowledge, there are no published studies on creatine in people with HIV. (more…)

by SAM PAGE

EVERYONE’S BEEN REALLY INTERESTED IN MY EXIT STRATEGY FOR GETTING OFF ANTIDEPRESSANTS. Well, I promised back in June that I’d report back and let you know how it’s going.

For those of you just joining, I’ve taken Lexapro (generic: escitalopram) for the past few years. This past spring, with the help of my doctor and psychologist, I cut my daily dose from 20MG to 10MG, then to 5MG and finally: off completely.

The greatest surprise of the journey so far has been the return of my emotional feelings. The ride was unwieldy at first, but with a lot of patience from my husband and weekly visits with my therapist, I’ve gradually gotten my bearings and played with the toys inside my shiny new emotional toolbox.

Still, it’s a process. The first month sans-escitalopram was a little uphill as I began to understand—viscerally—how the drug had flattened me emotionally. With the return of road rage and financial stresses also came fleeting moments in flow: swimming in the Laguna Beach surf, sanding kitchen cabinets, or making these.

But I wanted more than just more emotional frequency—I wanted complete and utter bliss. (more…)

Originally published Nov. 8, 2007

Sam, I’m writing this letter because I’m scared. After a meal last week, I just felt gross. I went to the bathroom at work after lunch because I just felt so full so I put my finger down my throat and forced myself to vomit. I felt a big rush afterward, and I knew I got control back. I’m normally not a purge personality (I know a couple friends who are routinely bulimic and it’s no big deal). I was wondering if their behavior is rubbing off on me? The worst part is that while I was doing this I know a co-worker heard me in the bathroom and knocked to ask if I was okay. I don’t want anyone to know. I’m scared they will judge me. You know, rumors. —Becky, Hollywood (more…)