MAREK BLOG

The Supplements I Take as a Medical Provider-image
The Supplements I Take as a Medical Provider

In today’s world, even those of us committed to a healthy lifestyle struggle to meet all of our nutritional needs. Ideally, a balanced diet would cover all the bases, but unfortunately, our modern food supply falls short. As a healthcare provider, I know firsthand how challenging it can be to bridge these gaps. In light of that, I wanted to share with you what my protocol is for supplementation and hopefully give you a starting point to explore your own needs in context of your health goals. 

Nov 6, 2024

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Top 10 Benefits of Concierge Medicine: Why Personalized Healthcare is the Future-image
Top 10 Benefits of Concierge Medicine: Why Personalized Healthcare is the Future

From long wait times to communication issues between providers to an overwhelming lack of trust, finding a healthcare provider who takes the time to listen can feel nearly impossible.  That’s where concierge medicine comes in. Concierge medicine is a personalized medical service that offers direct access to your providers, shorter wait times, and a preventative care approach. Here, we explore the top benefits of concierge medicine and how it can elevate your health journey.

Oct 31, 2024

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Normal vs. Optimal: Why You Shouldn’t Settle for Average Health-image
Normal vs. Optimal: Why You Shouldn’t Settle for Average Health

In the traditional healthcare system, “normal” is often defined by reference ranges based on the general population. But consider this: these ranges include people with chronic conditions and unhealthy habits. Does that sound like a benchmark you want to measure yourself against? Take testosterone, for example. The reference range is typically around 264-916 ng/dL. However, studies show that testosterone levels have been steadily declining. As the population’s health declines, “normal” ranges are lowered to include a wider, and often less healthy, group of people. If your levels fall within this range, your doctor might consider you "healthy." But should we use the average health of an unhealthy population to define optimal health for you?

Oct 17, 2024

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How to Utilize Bloodwork for Peak Health Performance-image
How to Utilize Bloodwork for Peak Health Performance

When we think about bloodwork, most of us tend to associate it with identifying diseases or managing health crises. Blood tests are often seen as reactive tools, only used when something goes wrong or we’re feeling unwell. However, there’s a different, more empowering way to think about bloodwork: it can be the key to unlocking your full potential in terms of performance, energy, mental clarity, and overall well-being. Instead of being reactive, we can use bloodwork proactively to not just prevent illness but to optimize our health and performance. At Marek Health, we focus on using bloodwork to help you achieve your personal health and fitness goals—whether that means boosting athletic performance, optimizing hormones, improving mental clarity, or simply feeling your best every day.

Oct 2, 2024

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Overcoming ED and Low Libido  -image
Overcoming ED and Low Libido  

Sexual health is a vital component of overall well-being, influencing everything from emotional balance to intimate relationships and self-confidence. Often overlooked, it plays a key role not just in personal wellness, but in the well-being of couples, families, and even communities. While the importance of sexual health is supported by countless studies, it’s easy to underestimate how deeply it impacts our physical and mental health. In this article, we’re diving into two common concerns—erectile dysfunction (ED) and low libido—that many people experience but often struggle to talk about.

Sep 25, 2024

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Testosterone Therapy: What You Need to Know-image
Testosterone Therapy: What You Need to Know

Unbalanced testosterone levels cause significant symptoms within our bodies. Testosterone therapy (TRT) regulates hormone levels and tackles these unfavorable side effects to help us improve our quality of life in all areas. Here, we’ll unpack what you need to know before turning to testosterone therapy. Where to Start: If you’re considering TRT, there are some important considerations you should consider in your decision-making process.

Sep 24, 2024

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What Your Primary Care Doctor Isn’t Testing—But Should Be-image
What Your Primary Care Doctor Isn’t Testing—But Should Be

At Marek Health, we don't just focus on preventing disease; we prioritize a holistic approach to health optimization that covers your entire well-being. While traditional healthcare often waits until symptoms arise before taking action, we believe the future of medicine—Medicine 3.0https://marekhealth.com/blog/aging-longevity-Healthy-Aging/medicine-3-0 —lies in optimizing health proactively, tackling root causes, and treating the body as a whole system. Through comprehensive testing and personalized care, we aim to uncover what your primary care doctor might be missing. Routine checkups and standard blood tests can often overlook key markers of health. In contrast, Marek Health focuses on a 360-degree view of your body, helping you stay ahead of potential health issues while enhancing your overall performance, energy, and longevity.

Sep 11, 2024

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Health Span vs. Life Span: Minding the Gap -image
Health Span vs. Life Span: Minding the Gap 

When we talk about longevity, there’s a critical distinction between "health span" and "life span" that often gets overlooked.  While life span is simply the number of years we live, health span refers to the period during which we enjoy good health, free from chronic illness or significant physical decline.  At Marek Health, we prioritize health span because we believe that living longer is only meaningful if those additional years are lived with vitality and independence. Focusing on extending your health span through mindful daily habits and proactive care can significantly reduce the risk of disability or incapacitation as you age, allowing you to truly thrive throughout your entire life.

Sep 4, 2024

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Comparing Finasteride and Dutasteride for Hair Loss Treatment-image
Comparing Finasteride and Dutasteride for Hair Loss Treatment

Hair loss is a widespread concern that affects millions of people globally. It’s a problem that not only impacts physical appearance but can also significantly affect self-esteem and mental well-being. One of the primary drivers of hair loss, particularly in androgenetic alopecia (commonly known as male or female pattern baldness), is dihydrotestosterone (DHT). DHT, a potent androgen derived from testosterone, plays a crucial role in the miniaturization of hair follicles, leading to hair thinning and eventual hair loss.

Aug 28, 2024

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How to Prepare for Blood Work-image
How to Prepare for Blood Work

Regular blood work is an essential part of optimizing your health, and it’s one of the first steps in your Marek Health journey. However, failing to prepare for your blood work can skew your results. From following any necessary fasting guidelines to avoiding certain foods and activities to ensuring you’re well-hydrated, we’ll share the best ways to prepare for blood work to get the most accurate readings. Many blood tests require fasting, meaning you can’t eat or drink anything besides water for 8-12 hours beforehand. Why? Because fasting helps you get the most accurate results. Nutrients in food and drinks are absorbed into your bloodstream. Micronutrients, carb, protein, and fat levels in your food can skew tests that measure the nutrients in your blood. That’s why it's essential to not eat or drink anything 8-12 hours before getting blood work done. Your doctor will tell you if you need to fast and for how many hours before your test.

Aug 20, 2024

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Thyroid Health-image
Thyroid Health

The thyroid plays an essential role in nearly every bodily function, from metabolism and liver function to growth and development. Here, we’ll dig into the importance of thyroid health, joint disorders, how to test thyroid function, and ways to manage thyroid health. Located at the front of the throat, the thyroid gland is a part of your endocrine system that plays an essential role in our metabolism, growth, and development. The thyroid produces and secretes two hormones, triiodothyronine (T3) and thyroxine (T4), to control your metabolism. Thyroxine (T4) is the primary thyroid hormone the thyroid gland secretes. It’s the inactive form of thyroid hormone within the body. When released into your bloodstream, T4 is converted into T3 by removing an iodine molecule. The thyroid gland secretes only about 20% of the T3 in the body. The liver, kidney, muscle, and brain produce the rest by converting T4. 

Aug 8, 2024

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Body Composition + Health Optimization-image
Body Composition + Health Optimization

Body composition is the ratio of fat, bone, and muscle in our bodies. Measuring it is not the same as measuring body weight; in fact, measuring body composition is an even more well-rounded metric for your overall health. By understanding your body composition and how it impacts your overall health, you’re taking a critical first step in your health optimization journey. Here, we’ll examine body composition from a general perspective, compare visceral fat, body fat, and muscle mass; and explain why it all matters.

Jul 23, 2024

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Alcohol + Health Optimization: Do They Mix? -image
Alcohol + Health Optimization: Do They Mix? 

WHY IT MATTERS: If you’re on a health optimization journey, alcohol may not be a good choice for several reasons, both physical and mental.  While the allure of socializing with a drink in hand or unwinding after a long day with a nice glass of wine can be enticing, if you’re on a health optimization journey, you’ll need to consider the adverse effects of alcohol. 

Jul 22, 2024

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Optimizing Hormones in the Summer Months-image
Optimizing Hormones in the Summer Months

WHY IT MATTERS: Climbing temperatures and longer daylight hours during the summer can throw your hormones off-balance. Here, we’ll cover how summer affects your hormones and the steps you can take to optimize them this season. How Summer Affects Your Hormones: High temperatures and longer daylight hours can affect your hormone balance, primarily causing variances in cortisol and melatonin levels.

Jul 17, 2024

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Does Ozempic Cause Hair Loss?-image
Does Ozempic Cause Hair Loss?

As Ozempic gains traction as a weight loss drug, so does the word about its side effects, particularly hair loss. While there is no evidence that Ozempic and other GLP-1 directly cause hair loss, some patients may experience hair loss if they’re not following a nutritious, high-protein diet.  Here, we’ll dig into how Ozempic works, its possible links to hair loss, and how to prevent it.

Jul 2, 2024

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Discover the Revolutionary Benefits of Canagliflozin: Weight Loss, Longevity, and More!-image
Discover the Revolutionary Benefits of Canagliflozin: Weight Loss, Longevity, and More!

Are you looking for a groundbreaking way to improve your health and promote longevity? Meet Canagliflozin, a trailblazing medication originally developed to tackle type 2 diabetes. Now, it’s making waves for its impressive weight loss and promising anti-aging benefits! What Makes Canagliflozin a Game-Changer? Canagliflozin works by inhibiting sodium-glucose cotransporters in the kidneys, leading to the excretion of glucose and sodium through urine. This process not only aids in weight loss by creating a caloric deficit but also offers many additional health benefits.

Jul 2, 2024

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The Sleep/Testosterone Connection-image
The Sleep/Testosterone Connection

Sleep is finally getting its due in health and wellness conversations, though some aspects still need to be openly discussed. Here, we’ll cover sleep's role in hormone regulation, specifically how it impacts testosterone levels in men.  Prioritizing quality sleep is essential for maintaining optimal testosterone levels. Considered the quintessential male hormone–though women’s bodies also create and utilize it—testosterone is responsible for more than just muscle growth and libido. It influences cognition, energy levels, and even cardiovascular health. Keeping it optimal isn't about hitting the gym or consuming the proper nutrients. Sleep, or lack thereof, can significantly impact testosterone.

Jun 12, 2024

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Our Coaches Share Their Best Tips for Post-Workout Recovery-image
Our Coaches Share Their Best Tips for Post-Workout Recovery

Everyone wants to see muscle progress, but you might not see the results you want if you don't prioritize recovery after every workout. From stretching and adding extra protein to getting adequate sleep, building recovery habits into your routine can help you avoid injuries and get the best results. Here, Marek Coach Michael Warner shares his top advice for post-workout recovery.

Jun 11, 2024

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Our Favorite Supplements for Sleep-image
Our Favorite Supplements for Sleep

Solid sleep is essential to overall health, and for many people, that means that sleep supplements to help maintain a healthy schedule. During sleep, your body restores healthy brain function and physical condition. Sleep also impacts heart function, hormone balance, metabolism, and the immune system.

May 21, 2024

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Sleep and Your Hormones-image
Sleep and Your Hormones

Good quality sleep is essential to optimizing your health for many reasons. In particular, sleep plays a significant role in regulating hormones, those messenger carriers that control almost everything in your body.  Read on to learn about the critical relationship between sleep and your hormones. 

May 21, 2024

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A Testosterone FAQ: What You Need to Know About the “Male” Hormone -image
A Testosterone FAQ: What You Need to Know About the “Male” Hormone

Testosterone–sometimes referred to simply as T– is frequently associated with masculinity, vigor, and vitality. However, this critical hormone's significance extends beyond its role in muscle growth and libido; it’s a key player in numerous physiological processes essential for overall health and well-being. 

May 10, 2024

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Supplements That Help Counteract Hair Loss -image
Supplements That Help Counteract Hair Loss 

Hair loss is a common condition among adults, for which many turn to supplements as a potential solution. From biotin to saw palmetto, the market is flooded with over-the-counter products that claim to promote hair growth and combat hair loss. Here are a few of our favorites:

May 6, 2024

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Supplements for Athletic Performance-image
Supplements for Athletic Performance

When it comes to athletic performance, we’re all looking for what can help us improve, which gets tricky with so many supplements claiming to be just the game changer you need.  Our professionals at Marek Health can help you determine what’s really worth a try. And for us? Creatine monohydrate, whey protein, and specific vitamins are at the top of the list. Let’s get into it.

May 3, 2024

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Nutrition for Muscle Recovery: What to Eat and When-image
Nutrition for Muscle Recovery: What to Eat and When

Nutrition is essential to every aspect of the health journey, including muscle recovery. Food becomes fuel when we eat intentionally. By fueling your body strategically; you’ll maximize muscle recovery time and gain strength more efficiently. Planning your nutrition to support muscle recovery requires understanding the value of each macronutrient and determining what to consume before, after, and even during the days following a workout. Let’s dig in. 

May 1, 2024

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Our Favorite Healthy Protein Sources-image
Our Favorite Healthy Protein Sources

Protein, protein, protein…It is the secret weapon to any health journey. But how do you know which one is right for you? Finding the best healthy protein sources for your unique biology and health goals may take some trial and error, but it doesn’t have to be complicated.  When you first commit to healthier living, you’ll find so much information to process— deciphering what’s real, what’s a money grab, and what really applies to you can be tough. 

Apr 29, 2024

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How to Tell If Your Body Processes Proteins Properly and What to Do If It Doesn’t -image
How to Tell If Your Body Processes Proteins Properly and What to Do If It Doesn’t 

You may have heard it said that “Proteins are the building blocks of life.” It’s true. They’re essential for our bodies' growth, repair, and maintenance. They play an important role in most bodily functions, from supporting muscle development to producing hormones and enzymes. But what if your body isn’t processing the proteins in your diet properly?  In this article, we'll share a few ways to tell if your body is digesting and metabolizing proteins as it should and what steps to take if it's not.

Apr 19, 2024

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Melanotan 1 Vs. Melanotan 2-image
Melanotan 1 Vs. Melanotan 2

With summer approaching, the quest for a sun-kissed glow intensifies. Enter Melanotan 1 and Melanotan 2, synthetic peptides that have revolutionized tanning by stimulating melanin production. In this blog post, we'll delve into the scientific data and studies to uncover the nuances between Melanotan 1 and Melanotan 2, helping you make an informed choice for your tanning goals.

Apr 15, 2024

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Micronutrient Testing: Why It Matters for Health Optimization-image
Micronutrient Testing: Why It Matters for Health Optimization

Whether you’re experiencing unexplained health symptoms or simply want to ensure you’re in peak physical condition, micronutrient testing is an important place to start when optimizing your health.  Here, we explain the intricacies of micronutrient testing, what types of micronutrients you should be testing, and why knowing your micronutrient levels is essential to unlocking the healthiest you.

Apr 8, 2024

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Building Heart-Healthy Habits: Practical Tips for a Healthy Heart -image
Building Heart-Healthy Habits: Practical Tips for a Healthy Heart

Is your heart health taking a back seat while you race to keep up with the daily chaos? It may be time to step back and take a long, hard look at prioritizing your well-being. A healthy heart is a critical cornerstone of overall wellness and shouldn’t be ignored, especially as we age. Here, we provide you with a guide for optimizing your heart health. Marek Health is committed to a holistic approach, so we’ll explore practical aspects of cardiac wellness, like heart-healthy diets, exercise routines, and preventive strategies. 

Apr 3, 2024

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Injectable Glutathione-image
Injectable Glutathione

In the pursuit of optimal well-being, emerging health trends often come and go. However, some molecules stand the test of time, earning their place as essential components of wellness. Glutathione, often hailed as the body's "master antioxidant," is one such molecule that has garnered increasing attention, and for good reason. Let's delve into the world of glutathione injections and explore how they can potentially elevate your health and vitality.

Mar 26, 2024

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Combating the Negative Effects of Aging with Health Optimization-image
Combating the Negative Effects of Aging with Health Optimization

Health optimization is a long game, and none of us are getting any younger. As you head into your 30s and 40s, you may wonder how to ensure you remain healthy and strong as you age. While it’s impossible to halt the process of aging entirely, there are many ways to combat its adverse effects by optimizing your health. 

Mar 20, 2024

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Trimming the Dad Bod: A Man’s Guide to Weight Loss-image
Trimming the Dad Bod: A Man’s Guide to Weight Loss

Are you tired of your dad bod? You’re not alone. Many men struggle with excess weight in their thirties and beyond. More than 1/3 of men are overweight or obese, which is not surprising when you consider the typical American diet, sedentary jobs, and the incredible amount of distractions we all face every day.

Mar 15, 2024

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The Benefits of Cash-Pay vs. Insurance-image
The Benefits of Cash-Pay vs. Insurance

In today's ever-evolving healthcare landscape, understanding your options for accessing medical services is more crucial than ever. Traditional health insurance has long been the standard, but the rise of cash-pay healthcare providers like Marek Health is changing the game. Let's delve into the world of healthcare payment models, comparing the benefits of cash-pay vs. insurance-based services to help you make informed decisions about your health and well-being.

Mar 13, 2024

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The Silent Epidemic of Vitamin D Deficiency-image
The Silent Epidemic of Vitamin D Deficiency

While our health and fitness culture signals protein intake, getting to the gym, and counting calories as critical aspects of the health optimization journey, your essential vitamins–like Vitamin D–also play a crucial role in wellness.  Are we saying you shouldn’t hit the gym and get your protein in? Of course not! But keep reading to explore why Vitamin D deficiency is a silent (and all too common) problem. 

Mar 11, 2024

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Men and Estrogen-image
Men and Estrogen

When it comes to men’s health, discussions about hormones typically revolve around testosterone. We’d like to encourage more conversation about a less-explored hormone—estrogen in men.

Mar 7, 2024

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Marek Editorial Processs-image
Marek Editorial Processs

Marek Health was created to provide a comfortable platform to address your health and wellness concerns. We understand that navigating topics like hair and skin care, sexual wellness, mental health, and more can be challenging. That's why we've been here for you, offering valuable insights and information that you can trust and rely on.

Feb 29, 2024

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How Long Does it Take to Get in Shape?-image
How Long Does it Take to Get in Shape?

Deciding to get in shape is step one toward building a healthier, happier, more sustainable life. Don’t be afraid to take the leap! But how long will it take? That depends. Getting in shape is a long-term investment in yourself. Results don’t happen overnight, over a week, or even a month. Think of it as a long, productive journey, not a quick weekend trip.

Feb 27, 2024

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Medicine 3.0-image
Medicine 3.0

Let's face it; medicine is broken. Despite monumental advancements in technology and pharmacology, rates of chronic disease continue to rise. Although the scope of the problem is extensive, its ramifications are often incredibly personal. Nearly all of us have felt the firsthand impact of a suboptimal healthcare system at some point.

Feb 22, 2024

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Navigating Hair Loss-image
Navigating Hair Loss

In this blog post, we will delve into the basics of hair growth, explore common triggers for hair loss, discuss the role of hormones, diagnose the condition, and provide insights into effective solutions. The Marek Health approach, grounded in personalized diagnostics and holistic strategies, will serve as our guiding light.

Feb 1, 2024

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The Science Behind Carnitine: The Ultimate Fitness Fuel-image
The Science Behind Carnitine: The Ultimate Fitness Fuel

Carnitine is essential for all life on Earth. This amino acid, originally identified in muscle tissue in 1905, is a fundamental player in the field of energy and metabolism. As a supplement, injectable carnitine has emerged as a heavy-hitter in the health optimization space due to its ability to exert many benefits, from exercise performance to heart health.

Dec 10, 2023

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How to Set Winnable Health Goals in 2024-image
How to Set Winnable Health Goals in 2024

As we begin a new year, the desire for better health often takes center stage in our resolutions. For people in their 30s and 40s, finding practical and effective ways to set and achieve health goals is essential. In this guide, we'll explore the art of goal-setting, focusing on a mindful approach and offering unique suggestions tailored to the specific needs and lifestyles of people in this age group. Read on for ways to set winnable health goals that make a lasting difference.

Dec 1, 2023

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Navigating the -tides: Medication-Assisted Weight Loss on the Forefront-image
Navigating the -tides: Medication-Assisted Weight Loss on the Forefront

In light of the current obesity epidemic, it’s no surprise weight-loss medications such as Ozempic (Semaglutide) continue to break headlines. The recent popularity of these medications emerges from a dire need to combat staggering rates of obesity and metabolic dysfunction.

Nov 6, 2023

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Semax & Selank-image
Semax & Selank

Nootropics, also known as “smart drugs”, have been gaining more and more popularity due to the competitive, fast-paced world we live in. The term 'nootropic' refers to supplements that can enhance the cognitive and physical abilities of healthy individuals, such as improving memory, cognition, concentration, mood, and boosting energy levels. If you want to become the best version of yourself and thrive in today’s competitive society, we have two nootropics that will give you the upper hand.

Nov 5, 2023

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1 out of 3 people will develop this disease-image
1 out of 3 people will develop this disease

An estimated 100 million Americans suffer from a disease they’ve likely never heard of. Demonstrating the qualities of a true silent killer, this condition can progress for years in the absence of noticeable symptoms.

Oct 6, 2023

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Busting Testosterone Myths-image
Busting Testosterone Myths

A leading misconception in the world of health optimization is that testosterone is a “men’s” hormone and estrogen is a “women’s” hormone. This couldn’t be farther from the truth. Testosterone and estrogen play essential physiological roles in both men and women.

Oct 4, 2023

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Fullscript Supplements Part 2-image
Fullscript Supplements Part 2

Micronutrients, often referred to as vitamins and minerals, are vital to optimal physiology, disease prevention, and overall well-being. Unfortunately, our soils and food supply have been robbed by modern invasive agricultural methods. Don’t allow micronutrient deficiency to be the rate-limiting enzymatic step in reaching your full genetic potential. Support your body with the nutrients it needs to function optimally.

Aug 8, 2023

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The Busy Man's Guide to Strength-image
The Busy Man's Guide to Strength

After 30, most men can no longer load up our gym bag with a day's worth of protein and clothes to head to our place of peace for two- to three-hour stints, let alone enjoy the extended care package of sauna and smoothie bar treatment.

Jun 10, 2023

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Morning Wood & How it Affects Your Health-image
Morning Wood & How it Affects Your Health

Morning wood, also known as nocturnal penile tumescence (NPT), is a phenomenon most men experience throughout their lives. During sleep, the body enters a parasympathetic state, releasing acetylcholine and nitric oxide (NO), which causes the dilation of blood vessels.

Apr 5, 2023

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Food Allergen Blood Testing-image
Food Allergen Blood Testing

So-called “superfoods” continue to dominate the conversation around optimized nutrition. While there are certainly a multitude of health benefits derived from increasing consumption of nutrient-dense foods, a deficiency of goji-berries and green juice may not be the limiting factor holding you back from your health success.

Mar 4, 2023

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PT-141-image
PT-141

If you have been considering trying a sexual performance-enhancing agent, or maybe you already have with little to no luck. Well, PT-141 may be just what you need.

Feb 13, 2023

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What You Don't Know About the Little Blue Pill-image
What You Don't Know About the Little Blue Pill

Few medications compare in popularity to the “little blue pill.” Sildenafil, brand name Viagra, was initially designed to treat pulmonary hypertension. As doctors prescribed Sildenafil for high blood pressure, patients began reporting one not-so-adverse side effect…

Feb 10, 2023

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Unpacking the Benefits of Omega-3 Fatty Acids: Your Guide to Better Health-image
Unpacking the Benefits of Omega-3 Fatty Acids: Your Guide to Better Health

Omega-3 fatty acids can significantly lower triglyceride levels, a measurement of fats in the blood, by up to 30%.

Feb 2, 2023

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Winter Blues & SAD-image
Winter Blues & SAD

Seasonal blues shouldn’t keep you from making the most of winter. Join us in exploring the science beneath the symptoms to get you back in your prime.

Jan 10, 2023

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Our Top 6 Recommended Supplements-image
Our Top 6 Recommended Supplements

Marek Health has partnered with Fullscript™ to offer our clients convenient access to their favorite top-quality supplements. Based on your healthcare team’s recommendations, Fullscript™ will ship products directly to your front door, just as we already do with all treatments. It’s the perfect match for our high-quality, concierge care.

Nov 20, 2022

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Diet Basics For Strength Athletes-image
Diet Basics For Strength Athletes

You’ve probably heard the saying about how bodybuilding is 80% diet. Regardless of whether that’s true, bodybuilders still train hard because they want to make the most progress possible.

Nov 11, 2022

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The Whole is Greater Than the Sum of it's Parts-image
The Whole is Greater Than the Sum of it's Parts

Throughout my competitive career, which spanned almost 30 years, I’ve been scouring the planet in search of every possible quick fix, hack, magic trick, scheme, program, pill, powder, or potion to help me achieve my goals. Whether it was to improve sleep, digestion, body composition, energy, athletic performance, health, cognition, aging, you name it.

Oct 10, 2022

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