Then get comfortable, get a mirror and look at yourself in the mirror and identify all your parts. What you see in the mirror and feel with your finger is just the head (glans) of your clitoris. Today researchers are also saying that what was considered to be the so called G Spot in years gone past, is really just the internal parts of the clitoris (the clitoral complex), and that the G Spot does not exist as a distinct thing. The big surprise is that the inside of your vagina is largely without much nerve endings, so it does not feel a whole lot. Your vagina is a birth canal, an outlet for menstrual flow during your period, an outlet for discharge, and a safe place for a partner to deposit his sperm to make you pregnant. Even though most descriptions, pictures and videos about sex concentrates on the penis pumping inside the vagina, that is not how the vast majority of women orgasm. An orgasm is the sudden release of sexual and muscle tension from around your genitals and reproductive organs in waves of pleasure, heat and contractions, leaving you happy, warm and glowing, satisfied and relaxed, even sleepy.
In the run-up to your orgasm, your body will tense, you may shake, twitch, move and grasp uncontrollably. Masturbation-like Sex: Put your fingers down there, or ask him to do it and rub your clitoris like you are masturbating during intercourse. Humping: You can kneel on the floor or bed, stack and fold pillows between your legs and then hump them like you are riding a horse.
Water: Letting water from the bath faucet or a hand shower or a bidet run over your clitoris can give you great hands-free orgasms.
So what do we need to do to help our brains giving us big orgasms without the help of drugs? Forget about yourself, your insecurities and stop thinking about what your partner is or may be thinking about you or sex. As you get closer to orgasm, electric pulses from those 8.000 plus nerve endings in your clitoris is shooting up your spine into your brain where it builds up a charge.
So yes, your brain enables all this to happen, and your thoughts and doubts can prevent it from happening. Make sure you know what pleasures you before you try to tell somebody else how to pleasure you. Medical conditions like endometriosis, depression, ADD, a lack of sleep, pain, stress and worry can make you anorgasmic. Your vagina is a birth canal, the outlet for menstrual flow and discharge and a safe place for your partner to deposit his sperm to make you pregnant.
Your clitoris has one, and only one job- giving you intense sexual pleasure leading to orgasms. Researchers have found that a woman’s clitoris increase in size when she is in her fertile window. This ties in with the evolutionary theory that a woman’s body gets primed for sex during her fertile time to ensure the survival of the human race. There is a lot of confusion about a woman’s genitals, especially about what to call it, and secondly about what gives a woman pleasure. Some women and a lot of men are totally confused about the function of the vagina and the clitoris.
The easiest way to describe the difference between the vulva and the vagina is that when a woman is naked, you can see most of her vulva. I find it easy to orgasm when I masturbate, but during sex with my husband, I feel nothing.
Your vagina is your birth canal, an outlet for discharge and menstrual flow, and a safe place for your partner to deposit his sperm to make you pregnant. On the other hand, your clitoris is the most sensitive organ in the human body, male or female. The mechanics of sex, and your physical build prevents you from getting the stimulation on your clitoris that you need to orgasm during intercourse.
Unfortunately, women do not talk about this, we feel it is our fault when we do not orgasm with our partners and we are ashamed to admit it or search for help. The way you will get an orgasm during intercourse is to get the necessary stimulation to your clitoris.
1) Use a sex position where you can get fingers or a small vibrator on your clitoris, and rub or vibrate your clitoris. At the end of the day however, only one person is responsible for your orgasm, and that is you.
Intercourse gives you many other pleasures that are not measured by the quality of your orgasm. Take your time – quicky orgasms can be fun at times, but the real good ones take time and effort to build up. Sex starts way before you take your panties off – a lot of your sexual arousal and satisfaction happens in your brain. Exercising – being fit and healthy makes you feel good, and feel good about yourself. The confusion stems from the more information available to girls today, and the fact that girls and boys discuss sex a lot more than in the past.
Ihad sex with one guy he was touching me and Ii couldn’t feel any orgasmic flutterings or pulsating feelings down below, but Ii came with lots of white stuff. What comes out of a man’s penis is urine (pee) pre-ejaculate or pre-cum and semen or cum. What comes out of a woman is urine (pee), ejaculation fluid, gushing fluid, squirt, cervical mucus, discharge or arousal fluid.
I know my body tenses up, I do get a very intense pulsing sensation down there, as if something is about to happen, but then I feel like there should be something more.
I know I feel fear, as if I am going to pee all over, so I wonder if I am stopping myself from receiving a full orgasm.
In order to understand an orgasm you need to understand what an orgasm is and how you get there.
Meanwhile your heart rate and breathing rate increased about two fold, causing you to feel warm and even sweat a bit. Finally when you cannot take it any more, when you feel like you are in agony, your brain will say enough and signal your body to release.
The muscles in your pelvic floor, vagina, cervix, uterus and around your anus will start to rapidly contract. After your orgasm, you may want to pee to clear your urethra and release the fluids that formed inside your bladder. Brand spanking new research confirmed what most scientists and doctors suspected for many years; that what is sold as female ejaculation in the popular press and porn industry, is a separate phenomena from female ejaculation. Here is the citation and reference to the paper that was published on 13 October 2011: Rubio-Casillas, A.
According to a recent research study published in the June 2011 edition of The Journal of Sexual Medicine, the shape of a woman’s lips can be a sign of her ability to get a vaginal orgasm during intercourse. Only a relatively small percentage of women experience an orgasm from penile vaginal intercourse (PVI).
258 Scottish women completed an online survey reporting their frequencies of various sexual activities and corresponding orgasms, age, and the prominence of the tubercle of their upper lip. Women with a prominent and sharply raised lip tubercle was 12 times more likely to have an orgasm from just penile penetration (no masturbation or any other techniques used). The theory is that the same prenatal hormones creating the prominent lip tubercle also created the anatomy of the woman’s genitals that made the vaginal orgasm from penetrative sex possible.
Vaginal Orgasm Is More Prevalent Among Women with a Prominent Tubercle of the Upper Lip – 2011 Jun 15. A representative sample of the Czech women (2,360) were asked about their consistency of orgasm with a partner (from “never” to “almost every time”), and estimates of their typical durations of foreplay and of penile–vaginal intercourse. Do not use  any scented products on your vulva or inside your vagina.  Sugars are bad for your vagina and a lot of flavored and scented products contains sugars. Within the folds of your labia and under the clitoral hood, dead skin cells can combine with oil secreted from glands in the skin to form a whitish cheese-like secretion called smegma.
Wipe yourself from the front to the back to keep anal bacteria out of your vagina and vulva. If you are going to change your tampon, take your tampon out, pee and then put the new tampon in. If you get wet (swimming for example), dry your genital area or put on dry bottoms as soon as convenient.
Make sure you are both STD free by having an STD scan once a year or with every new partner. Never allow anything that touched your anal region into your vulva or vagina without it being cleaned thoroughly. If you have diabetes or are pre-diabetic, you need to consult your doctor to determine any special precautions to take with genital care. The Journal of Sexual Medicine asked 6 scientists to conduct a study into the existence of the G-Spot. The results of this study was similar to the results from the Journal of Sexual Medicine Debate held during the International Society for the Study of Women’s Sexual Health Congress in Florence in February of 2009.
The more we learn, the more it looks like we should really make the time to exercise on a regular basis.
A study reported several years ago in the British Journal of Cancer (98: 1864-1869, 2008) showed that moderate intensity exercise significantly reduces cancer incidence and decreases cancer deaths in men.
When men who walked or cycled an average of 30 minutes a day were compared to men who exercised very little, there was a 5% (non-significant) decrease in the incidence of new cancer and a 33% increase in 5-year survival after cancer diagnosis! When they looked at men who walked or cycled an average of 60 minutes a day, the 5-year survival after cancer diagnosis was about the same as for the men who were exercising for 30 minutes a day, but there was a statistically significant 16% decrease in the incidence of new cancer diagnosis compared to men who exercised very little. A 16% decrease in new cancer diagnosis and a 33% increase in 5-year cancer survival after a cancer diagnosis – now that’s pretty significant!
If you are a man, this study shows that moderate intensity exercise has the potential to decrease both your chance of developing cancer and your survival if you do get cancer – and as little as 30 minutes of exercise a day can make a difference. But the sad fact is that less than 50% of the men in this country exercise for 30 minutes even 5 days a week- and 15% are bona fide couch potatoes.
So it’s time to dust off that exercise cycle or lace up your walking shoes and get moving.
Usually I review scholarly publications of clinical studies, but occasionally I find an article in the popular press that’s so good I just have to share it with you. There are certain weight loss myths that are repeated so often that most people believe they are true.
It’s easy to tell yourself that you don’t need to watch your weight during the holidays or while you are on vacation. However, that doesn’t stop people from believing that the next “magic” diet will be their ticket to permanent weight loss. Most of you probably already knew that belly fat (the so-called apple shape) is metabolically more dangerous to our health than thigh & leg fat (the so-called pear shape).
Of course, you can’t add new fat to your belly forever without creating new fat cells, and once you’ve created those new fat cells you may be stuck with your belly fat as well.
Many Americans cling to the false hope that they can eat whatever they want as long as they take some sort of magic herb or pill to boost their metabolism.
As for those magic herbs and drugs that promise to burn off fat calories without you lifting a finger, my advice is to avoid them like the plague.
You’d have to ride your bicycle for an hour and 25 minutes to offset the 500 calorie dessert you just consumed at your favorite restaurant. If you are an athlete – or just someone who is exercising to create a lean and healthy body, you are probably interested in increasing your lean muscle mass following each workout. I told you about some of the sports supplements to avoid in previous “Health Tips From the Professor”. For years athletes have been using protein beverages containing branched chain amino acids after their workouts to maximize muscle gain and recovery. As a consequence, after workout protein supplements were all over the map in terms of protein source, protein amount, branched amino acid amount and type of branched chain amino acids. It turns out that leucine is the only branched chain amino acid that actually stimulates muscle protein synthesis (Am J Physiol Endocrinol Metab 291: E381-E387, 2006). Do the other branched chain amino acids play a supporting role, or is leucine alone sufficient to drive post-workout muscle gain? A recent study (Churchward-Venne et al, Am J Clin Nutr, 99: 276-286, 2014) seems to answer those two questions. 6.25 gm of whey protein with 5 gm of leucine + added isoleucine and valine (the other branched chain amino acids). The high protein shake (25 gm of protein) was far superior to the low protein shake (6.25 gm of protein) at enhancing post workout protein synthesis. Adding 3 gm of leucine to the low protein shake had no effect on post-workout protein synthesis, but 5 gm of added leucine made the low protein shake just as effective as the high protein shake at supporting post-workout protein synthesis. In short, leucine can improve the effectiveness of a low protein shake, but you need more leucine than if you chose the high protein shake to begin with.
Adding extra branched chain amino acids actually suppressed the effectiveness of leucine at enhancing post-workout protein synthesis. Leucine probably is the major amino acid responsible for the muscle gain reported in many of the previous studies with branched chain amino acids. If the other branched chain amino acids play a supporting role in the muscle gain, the quantities that occur naturally in the protein are probably enough. While this is a single study, it is consistent with numerous other recent clinical studies. Research on post-workout nutrition to optimize muscle gain from the workouts has come a long way in recent years.
If you are a young adult (17-30), you should aim for 15-20 gm of protein and about 2 gm of leucine after your workout. If you are an older adult (50+), you should aim for 20-25 gm of protein and 3 gm of leucine after your workout. If you are getting the recommended amounts of whey protein, the leucine level may also be optimal. The research cited above shows that you can make a low protein supplement effective by adding lots of leucine, but that’s going to require artificial flavors and sweeteners to cover up the taste of that much leucine.
While the research in this area is still somewhat fluid, I would avoid protein supplements with added branched chain amino acids other than leucine. Even if you are not working out, recent research on dietary protein and leucine has important implications for your health. What are the protein needs for older adults?  In previous “Health Tips From the Professor” I have covered the optimal amount of protein for weight loss diets in high protein diets and weight loss and following workouts . To put this in perspective, many Americans suffer from sarcopenia (loss of muscle mass) as they age.
Many experts recommend that those of us in our golden years should consume the amount of protein in grams that is equivalent to half our body weight in pounds every day. In one study, young adults (average age = 31), experienced increased muscle protein synthesis when they consumed as little as 15 grams of protein at a meal, but older adults (average age = 68) experienced no increase in muscle protein synthesis in response to the same low protein meal (Katsanos et al, Am J Clin Nutr 82: 1065-1073). However, when the amount of protein in a meal was increased to 30 grams (equivalent to a 4 oz piece of chicken or beef) both younger and older adults were able to use that protein to build muscle (Symons et al,Am J Clin Nutr 86: 451-456, 2007). And, of course, if we want to maximize the effects of resistance training, both the protein and leucine need to be consumed after we exercise, not before (Fujita et al, J Appl Physiol 106: 1730-1736, 2009).
Unfortunately, I keep running into seniors who are fully convinced that broccoli and tofu will meet their protein needs. I’m not saying that you can’t get enough protein and leucine to maintain muscle mass on a vegetarian diet.
Recent studies show that it is important to spread that protein out through the day rather than consume one protein rich meal at the end of the day.
Seniors also appear to need more leucine in each meal than younger adults if they wish to preserve muscle mass.
Well-designed protein shakes and 4 ounces of lean meats are the easiest way for seniors to meet their protein and leucine needs.
Does exercise make you live longer?  If you are a fan of the original Star Trek series, you may remember the phrase “Live Long and Prosper”. What if something as simple as increasing your exercise levels might help you live a longer, healthier life?
Most studies have too few subjects and last too short a time to show any significant effect.
The study was designed to answer the question of whether exercise can actually help people live longer. But what was remarkable about the study was the number of people enrolled in the study and how long the study lasted.
At the beginning of the study the participants completed a survey on leisure time physical activity and were categorized into low, medium or high activity groups. Other information, such as body mass index, blood pressure, cholesterol levels, smoking status and alcohol use, was also collected at each survey. They also looked at what happened to men who started at low or medium levels of activity and increased their exercise level during the study.
I find that last finding particularly significant because most studies of this type last 5 years or less.
We’ve known for years that exercise reduces the risks of several types of diseases and improves the quality of life. You can’t turn on the TV nowadays without seeing ads for medications to prevent erectile dysfunction and allow you to be ready “when the moment is right.” You have probably also heard the ads for testosterone creams to treat “low T”. But if you listen to the ads carefully, you will discover that all of these drugs have serious side effects.  Here are some of the viagra side effects. What if there were a way to increase your testosterone levels and enhance your sexual potency without side effects? That is why a recent study in the Journal of Clinical Endocrinology and Metabolism should be of great interest to all of us. Low testosterone levels in men lead to depression, loss of muscle mass and bone density, feminization, and that all important loss of sexual drive and performance. So guys, if you are not motivated to lose those extra pounds by how you look or by the increased risk of heart disease, cancer & diabetes, now you have yet another reason to shed those extra pounds.
There are a few bad apples in every barrel, and the supplement industry is no different, especially when it comes to sports nutrition, weight loss products and supplements to avoid. The DMAA story was a real scandal.  Not only did sports nutrition products containing DMAA kill people, but the FDA actually had to raid the warehouses of a major nutrition retailer to force them to stop selling it. The fact that those same ingedients also kill people is of little concern to unscrupulous manufactures.


DMBA (1,3-dimethylbutylamine) is a synthetic compound that has never been tested for safety in humans, something that the FDA is supposed to require for every new dietary ingredient added to a supplement. The scientists surveyed the listed ingredients on all supplements distributed in the United States for any ingredient name that might be a synonym for DMBA. The supplements they identified that contained DMBA were Contraband, Redline White Heat, Evol, MD2 Meltdown, Oxyphen XR AMP’D, OxyTHERM Pro, Oxyfit Extreme, Synetherm, AMPitropin, Decimate Amplified, AMPilean, and Frenzy – but they warned that there could be many more out there that they didn’t identify.
The authors of the study stressed that DMBA is a synthetic pharmaceutical ingredient, has the potential to cause the same health risks as DMAA, and has never been tested in humans.
The Council for Responsible Nutrition, an industry group, sent a letter to the FDA on September 12th urging regulatory action…noting that it has a similar chemical structure to the banned ingredient [DMAA] and that none of those selling it have filed required “new dietary ingredient” paperwork with the FDA to substantiate its safety.” The FDA has yet to respond. If you are like me, you are probably outraged that manufacturers would even consider selling products like these. To any biochemist, and probably most high school biology students, AMP stands for 5’-adenosylmonophosphate – a normal and harmless cellular metabolite. In short, the manufacturers are purposely masquerading a synthetic and potentially dangerous stimulant under a pseudonym that looks like naturally occurring cellular metabolites. Every time you read something like this, you might be tempted to avoid all sports nutrition and weight loss supplements. 1) A recent report identified a number of sports nutrition and weight loss products containing the amphetamine-like ingredient DMBA. 2) Because DMBA is potentially dangerous and has never been tested for safety in humans both the authors of this article and the Council for Responsible Nutrition have recommended that the FDA issue a recall of products containing this ingredient. 3) You cannot identify products containing this dangerous ingredient by searching for DMBA on the label.
4) The amount of DMBA in products listing AMP citrate on their label ranged from 0 to 120 mg. 5) Unscrupulous manufacturers who put untested and potentially dangerous ingredients in their supplements represent only a tiny fraction of the industry, but reports like this emphasize the importance of being an informed consumer. If this describes you, your doctor or chiropractor has probably told you that you need to improve your workplace ergonomics. Good ergonomics in the workplace is key to maintaining our body’s proper health and function, and it can have a major effect on the quality of our work.
Ergonomics involves the physical stressors in our workplace as well as related environmental factors. Environmental factors that contribute to bad ergonomics include loud noise, bad indoor air quality and improper lighting. Bad ergonomics can increase the risk of injury to the musculoskeletal system, causing conditions such as carpal tunnel syndrome, tendonitis and neck and back pain, as well as creating a range of other health problems, including sick building syndrome, eyestrain and hearing loss.
However, there are steps you can take to improve your workplace ergonomics that can help reduce health risks.
Cumulative trauma disorders, such as carpal tunnel syndrome and tendonitis, are caused by repetitive motions such as typing. When sitting at your desk, your chair should be at a height where your eyes are level with the top of your computer screen, and your arms are at a 45-degree angle for typing.
If your desk is too high to keep your forearms straight, raise the height of your chair and use a footrest to keep your feet from dangling.
The chair should provide some light support to your lower back (use a pillow, if necessary) while allowing you to move freely. To reduce eyestrain, adjust ambient lighting to diminish glare and adjust the brightness and contrast until your eyes are comfortable reading. Last month I told you about functional fitness training and why I think it is superior to workouts on the machines that fill most gyms and sports clubs. Walk into any gym and the first thing you see is people straddling treadmills, ellipticals or bikes for 45 minutes or more trying to burn calories and improving their aerobic fitness. It is not an easy task for me to explain in a short fitness tip why we should stay away from the typical low to moderate-intensity continuous training (“CARDIO”) and instead do sprint interval training (SIT, or burst training), but here are the key points. I recommend that you start with 4 min workouts (add 2-3 min of warm up before) with a sprint to rest ratio of 1-3, say 10 sec sprint with 30 sec rest (slow pace).
Please remember that the sprints should be “high intensity” which is of course relative to your fitness level. Sprint interval training (SIT) is a quick and efficient way to burn calories and get the cardiovascular exercise your body needs. Simply put, most of the fat burning sports supplements contain metabolic stimulants of some kind. Because sports supplements are considered to be foods rather than drugs, the FDA cannot require sport supplements manufacture to prove that their products are either safe or effective. Many sports supplement manufacturers are firm believers in the “better living through chemistry” motto. And, if you think that the manufacturers and sellers of the product are looking after your best interests, think again. After a couple of marines died after using Jack3D prior to a workout, the US military ordered that the product not be sold on their bases. In case you thought that was an isolated case, the same sports supplement manufacturer has recently been involved in a second case that sounds all too familiar. The FDA recently advised consumers to stop using OxyElite Pro after reports of 24 cases of acute non-viral hepatitis (a very rare disease) in users of that sports supplement in Hawaii. In this case the manufacturer stopped domestic distribution of the product, but argued that the product is safe.
On October 11, 2013 the FDA sent a warning letter to the manufacturer stating that the active ingredient, aegeline, was not a lawful dietary ingredient.
This is causing many women to go for years without experiencing an orgasm, until suddenly something changes and they experience their first orgasm. Spread your lips apart with your fingers and look at your vaginal opening and your clitoris, move the hood over your clitoris back so that you can see what it looks like. That little glans (head) of the clitoris you can see and feel, has more nerve endings than a man’s whole penis. It is without nerve endings and feeling to protect you from pain and trauma during child birth, menstruation, infections and sex.
Your breathing and heart rate will rise sharply and you may feel hot and frustrated as you anticipate the release which does not seem to come.
So touch it through the skin and hood until just before you orgasm when it likes to be touched harder and faster.
Real men and women get pleasure from seeing their partners enjoying sex, so they should not mind. This is easier done in positions with him behind you (spoon or doggy), or you sitting on top of him (cow girl or reverse cow girl), or him standing while you are laying on the bed or couch.
Make sure you are comfortable, the water is a good temperature and will stay so, and it is not blasting into your vagina.
A water or silicone based personal lubricant can do wonders, even if you think you are lubricated enough.
If you cannot do it with a partner during intercourse, do it before or after with fingering, oral sex or masturbation. It is quite normal for women not to get enough clitoral stimulation during intercourse to orgasm.
It is largely devoid off nerve endings to protect you from trauma during child birth, infections, menstruation and sex.
Or ask him to do so, or use a small clitoral vibrator, or a couple’s vibrator like the WeVibe. Be sure to stay well lubricated throughout, and have the intercourse last long enough for you to orgasm. The entrance is between the inner lips, where it is kept clean and protected by the inner and outer lips.
It is largely devoid of nerve endings to protect you from trauma during child birth, infections, menstruation and sex.
When researchers looked at why this was happening, they figured out that it has to do with the distance between your vaginal opening, and your clitoris. Men (not immature boys) are almost always more into making you orgasm, than getting themselves there.
He can help you, but you have to instruct him, give your body and emotions over to the sensations and orgasm. So private in a place where you cannot be surprised by somebody else walking in, safe from pregnancy and STDs. This is not the time to ponder the difficulties of life, or worry about today, yesterday or tomorrow. Having an orgasm before his penis even gets close is fun and can be helpful to get you ready for intercourse. You may already have discovered that the way you get an orgasm can affect the quality of the orgasm, it can be the difference between earth shaking orgasms, and a mere whimper of an orgasm. It gives you and your partner the opportunity to be intimate, and it is amazing to have your partner inside your body, pleasuring himself and you.
Stop worrying about homework, about money, about how you look, about what other people will think, about getting an infection, an STD or pregnant.
Earth shattering sex can start in the morning when you give him a naughty squeeze when you kiss him goodbye. Things like female ejaculation, squirting and gushing can totally confuse the issue as well. This phase starts with you feeling horny, getting we in your vagina and vulva, swelling up and heating up as blood rush into your genitals. Your inner lips may even open up a bit like a blooming flower because the internal structures of your clitoris is swelling up underneath your lips.
You will suddenly lose control, your brain will go into a coma for a few seconds, allowing your body to take over and you to lose all concepts of fear or shame.
As the chemical and hormone levels in your body dips, you may feel slightly depressed and guilty. Some women will release this fluid during arousal and especially during orgasm when she loses control over her bladder sphincter muscles. Some orgasms will rock your world, some will be like a light breeze shaking the leaves of a tree. Although the physiological process behind the gushing is not yet understood, it is clear that it is a real occurrence. This research study was done by Stuart Brody, a psychology professor at the University of the West of Scotland. Other markers (perhaps of prenatal origin) even without obvious mechanistic roles in vaginal orgasm might exist, and a clinical observation led to the novel hypothesis that a prominent tubercle of the upper lip is such a marker.
If you want an orgasm from intercourse with your partner, penile-vaginal intercourse are much better than foreplay. Foreplay is very valuable in preparing the vagina for penetration, lubricate it, relax the muscles and engorge the vaginal walls and clitoral complex. In univariate analyses, consistency of partnered orgasm was more associated with penile–vaginal intercourse duration than with foreplay duration (consistency also correlated negatively with age). When both sexual activity categories are examined in tandem on a population level, women’s likelihood or consistency of partnered orgasm is associated with penile–vaginal intercourse duration, but not with foreplay duration. These scented products can cause allergic reactions and possibly disturb your vaginal balance. If he had sex with 2 girls before you, and they each had sex with 2 other guys, he can potentially carry STDs from 7 people. If you are not in a committed long term relationship, you cannot rely on the fact that your partner tested STD free one time. Bacterial Vaginosis (BV) is related to the number of men you allow to ejaculate inside you. These scientists looked at the evidence and studies produced on the subject (from strongly pro G-Spot to vehemently anti G-Spot). Other studies have shown that regular exercise is just as beneficial in reducing cancer risk and increasing cancer survival in women. Other studies have shown that exercise is equally effective at decreasing cancer risk and improving cancer survival in women. The lead article about weight loss by Bonnie Liebman in the April 2015 issue of Nutrition Action is just such an article.
Unfortunately, each one of these myths is a “fat trap” that can sabotage your efforts to achieve a healthy weight.
After all you can cut back a bit when those special occasions are over and lose that extra weight. I have talked about this in a previous article, High Protein Diets and Weight Loss , but muscle is important because it burns off calories much faster than fat. For example, as you lose weight your heart doesn’t have to service as many miles of blood vessels, so it can become smaller as well.
If you don’t believe that, try lugging an extra 10 or 20-pound weight up a flight of stairs.
This is particular true if you try to lose weight too fast as I have explained in my “3 Things Every Successful Diet Must Do” eBook, which is available at Health Tips From the Professor.
Liebman shared a study in her article that showed most people never lose all of the weight they gained during the holidays before the next holiday season starts. The fact is that natural metabolic boosters like green tea have a very modest effect on metabolism.
Diet plus exercise can be very beneficial because it helps you retain muscle mass as you are losing weight, especially if you are consuming enough protein to support the exercise.
If you actually believe any of these myths, you will have a very difficult time getting your weight under control.
You may already use leucine.  Of course, if you read any of the “muscle magazines”, you’ve seen the ads. The effect of protein intake on post workout muscle gain maxes out at around 25 gm for young adults and 30 gm for older adults (Symons et al, J Am Diet Assoc 109: 1582-1586, 2009). Other protein sources (soy, pea, casein, chicken) are better choices for sustaining muscle gain over the next few hours. The authors compared the effect of 5 protein-amino acid combinations on muscle protein synthesis in 40 young men (~21 years old) following unilateral knee-extensor resistance exercise. It simply helps clarify whether leucine can increase the effectiveness of a low protein supplement. It is now actually possible to make rational choices about the best protein supplements and foods to support your workouts. Studies haven’t yet been done in your age group, but it’s reasonable to assume that you should aim for somewhere between the extremes. If the paper I cited above is correct, you probably get all of the other branched chain amino acids you need from your protein and adding more may actually interfere with the effect of leucine on muscle gain.
If you’re a novice there is some evidence that arginine and HMB may be of benefit, but if you have been working out for more than 6 months, the evidence is mixed at best. Soy, pea, and casein are better choices for sustaining muscle gain over the next few hours. In a recent “Health Tips From the Professor” High Protein Diets and Weight Loss, I shared research showing that optimizing protein and leucine intake helps to increase muscle retention and maximize fat loss when you are losing weight. In this issue of “Health Tips From the Professor” I will review the latest information about protein needs as we age.
I fully understand the rationale for choosing vegetarian protein sources, but you need a bit more than broccoli and tofu if you are going to meet your protein needs in your golden years. That makes it very difficult to meet your target of 20-30 grams of protein and around 2.7 grams of leucine with each meal. On the days when I work out in the morning I rely on a protein shake immediately after the workout to meet my protein and leucine goals. The loss of muscle mass leads to loss of mobility, a tendency to fall (and break things) and a lower metabolic rate – which leads to obesity and all of the illnesses that go along with obesity. It is also important to make sure that we are getting adequate intake of protein and the essential amino acid leucine.
Recent studies suggest that the RDA levels of protein are not sufficient to maintain muscle mass in people over the age of 55. Vegetarian diets can provide the protein and leucine needed to maintain muscle mass in seniors, but those diets need to be very well planned. The study enrolled 2,204 men aged 50 from the city of Uppsala Sweden in 1970-1973 and followed the men for 35 years! Participants were re-examined at ages 55, 60, 70, 77, and 82 years and changes in physical activity were recorded.
And, of course, the researches recorded how many of the initial participants were still living at each of those ages.
Similar ads seem to find their way into our email inbox almost every day.  Evidently, we guys must have a problem. In fact, there is a proven way to do that, and it involves treating the cause of the problem – not just the symptoms. This study looked at 1700 men of all weights and showed that weight gain of 30 pounds lowered testosterone levels as much as if the men had aged 10 years. Perhaps this should be the year that you actually stick to your new year’s resolution to lose weight.
In previous health tips from the professor I have exposed some of the more dangerous sports nutrition and weight loss products on the market at the time.
The bottom line is that some companies are far more interested in their profit margin than they are in the safety of their customers. In fact, as soon as one amphetamine-like ingredient is banned, they just reformulate by adding another amphetamine-like ingredient to their product. Because DMBA is chemically similar to DMAA (1,3-dimethylamylamine), the scientists conducting the study suspected that manufacturers may have started adding it to their products. They identified 14 supplements that fit that criteria and analyzed them for the presence of DMBA.
The unscrupulous manufacturers won’t remove unsafe ingredients until they are forced to, and the FDA is far too slow to act. The scientists analyzed 14 products that had AMP citrate on the label and the amount of DMBA ranged from 0 to 120 mg.  Apparently these manufacturers have no quality control process either. However, you should realize that unsafe products like these represent a very small part of the industry. For example, some of the claims made by the products listed in this article are “The ultimate stimulant experience”, “Fat incinerator”, “Rapid energy surge”.
This is a synthetic compound that closely resembles DMAA, a stimulant that was recently banned by the FDA.


That is because the manufacturers selling these products have chosen to use the harmless sounding pseudonym AMP citrate on their ingredient list rather than DMBA. For example, physical stressors are any activities that put strain on the bones, joints and muscles.
To prevent this, set up your computer workstation in a way that allows your hands and wrists to be in as neutral a position as possible. Your chair should be at a height where your feet are flat on the floor or on a footrest, while keeping your knees just slightly higher than the level of the seat. The arms of the chair should support your lower arms while letting your upper arms remain close to your torso. If you are working in a noisy area, use earplugs or headphones that cut ambient sound (but not set loud enough to damage your hearing!). This month my topic is sprint interval training, and why it beats the traditional cardiovascular or aerobic exercises. In addition, slow cardio exercise produces a lot of stress hormones (cortisol) while sprint training stimulates growth hormone (have you ever compared the physique of a sprinter to a marathon runner? As you feel more comfortable you should work your way down to a ratio of 1-1 like 20 sec sprint with 20 sec rest.
The intensity will be different for a fully trained athlete than for a de-conditioned couch hugger. As a consequence, most sports supplement manufacturers don’t conduct clinical trials to prove the effectiveness of their products.
Even small amounts of caffeine can be problematic for some individuals, and many sports supplements contain massive amounts of caffeine. Unless the product kills or seriously harms people, the FDA can’t step in and tell a manufacturer to take their product off the market. The manufacturer claimed that the active ingredient, DMAA, was found in the geranium extract they used in their product.
At that point the manufacturer stopped making it (They have since resuming making the product with yet another poorly tested stimulant). At that stage they realize what they have been missing, and how incredibly simple it is and how stupid the sex education they receives was. You should also notice that as you move your fingers down there, some parts are more sensitive than others. Over 8,000 nerve endings makes it the most sensitive organ on the human body, male or female.
About 25% of all women are lucky because their clitoris is close to their vaginal entrance. It likes to be well lubricated (saliva, a personal lubricant or your own arousal fluid from your vaginal entrance). Tell your partner what you like, and warn him if what he is doing is painful or uncomfortable. While these techniques may seem unnatural in the beginning, it will very quickly become natural and a normal part of your sexual technique. This is just as much fun for him as going in and out, and it will give you the orgasm you crave during sex. You will have some false starts, where some of this energy collecting in your brain leaks out and causes uncontrolled twitching and contractions, just like your orgasm is about to start, but then petering out. This is because your clitoris is not close enough to the “action” to get stimulated enough during intercourse.
This is best done when he penetrates from behind, or you are on top, or your legs fondest are on his chest or over his shoulders. Before menstruation, the clitoris is at its smallest, and stays that way throughout menstruation. So if these women do not learn or figure out new techniques, they will stay unfulfilled and dissatisfied.
Ask around between your friends, and if they feel they can be honest about it, you will find that out of every 10, 2 will orgasm always, 1 a few times and 7 will have to find ways of helping them orgasm during intercourse, or they will never orgasm with a partner. Good positions for this are doggy, you on top (cowgirl) an positions where your feet or legs are up in the air. Getting you to orgasm is a challenge they enjoy, getting themselves to orgasm is almost automatic, and not a challenge at all. While you are working on getting your orgasm with him, get your orgasm from oral sex or getting fingered. To the point where you think you will explode when you orgasm, and all you can think about is your desire to get release and relieve now. Make sure you are prepared to keep yourself safe, and you are private in a place where you cannot be caught. It will give your partner and you incredible stimulation during intercourse if you contract these muscles.
You will be slippery and wet because the blood rushing to your vagina is squeezing plasma from the cells in your vaginal lining. The tension in your pelvic muscles are lifting it upright fro where it normally rests on top of your bladder. Scientists does not understand the process where this gushing fluid forms, but it is different from pee and female ejaculation. You will shake, your head will move backwards and your body will arch upwards, opening and exposing yourself, the opposite of the earlier fetal position. This will last for a few seconds becoming weaker and weaker until you fall back exhausted but wonderfully content, satisfied and happy. In contrast, female gushing or squirting delivers a high volume of diluted urine in a short period of time, often soaking the floor and the bedding.
The prominent lip tubercle was not associated with social desirability, or with orgasm triggered by masturbation during PVI, solitary or partner clitoral or vaginal masturbation, vibrator, or cunnilingus. In multivariate analysis, foreplay ceased to be a significant correlate of partnered orgasm consistency (the exclusion of respondents reporting a penile–vaginal intercourse duration of 1 minute or less did not alter the results).
In contrast to the assumptions of many sex therapists and educators, more attention should be given to improve the quality and duration of penile–vaginal intercourse rather than foreplay. So only allow him to ejaculate after having an STD scan and you are sure it is a long term relationship. She called it “8 Weight Mistakes”, but I think “8 Weight Loss Myths” would be a better title.
If your New Year’s weight loss resolution isn’t going as well as you would like, it may be because you are still holding on to one or more of these myths. What makes that belief particularly insidious is that it actually worked for you when you were in your teens or early twenties. That’s important because your heart works so hard pumping blood that it burns off calories much faster than resting muscle. There are fast food restaurants on virtually every street corner in every city and in virtually every mall in this country.
Calories from alcohol, saturated fats, trans fats and sugars make a beeline for your belly where they are converted into the most dangerous form of fat.
They can play a role in a well-designed diet program, but they will never allow you to eat whatever you want and lose weight. For example, you might be interested in my articles “Are Dietary Supplements Safe?” or “Are Diet Pills Safe?”. Some diets are low fat, some are low carbohydrate, some hearken back to cave man times, and others are just plain weird. If you use a fitness tracker you should cut their estimates for calories burned by 50% or more. Leucine and insulin act synergistically to stimulate muscle protein synthesis after exercise. So the experts recommend that older adults get 3 grams of leucine in our diet following workouts to maximize the effect of the workout. On the days when I train at the gym in the late afternoon, I rely on 4 oz of chicken or fish with dinner to meet those goals. Many experts recommend that those of us in our golden years consume the amount of protein in grams that is equivalent to half our body weight in pounds every day. However, more than 30 grams of protein at a single serving appears to provide no additional benefit. Broccoli and tofu just don’t make the grade if you are serious about preserving muscle mass.
But after 10 years of increased activity the risk of dying had been reduced just as much as if they had always been exercising at that level!
The male ego also allows us to stand in front of a mirror, pot belly and all, and visualize ourselves as we were in our college years. For example, I have reported on the dangers of weight loss and sports nutrition products containing the amphetamine-like compounds DMAA  and DEPA . Amphetamine-like ingredients burn off calories and give athletes an artificial energy boost. Often the FDA doesn’t act until the product actually kills people, as was the case for products containing DMAA. Even worse, because this ingredient has never been tested in humans we have no idea how much is safe.
These can involve things such as performing repetitive motions, vibrations, working in awkward positions and actions using excessive force. If you believe the ads, they will burn fat, increase muscle mass and give you an energy boost. GNC stopped selling it on military bases, but continued to sell it in all its other stores.
Your clitoris has only one function: providing you with sexual stimulation causing you to orgasm.
If you are in or past puberty, your hymen will very likely not look anything like you expect, and it can be very difficult to see. You can use your fingers or the palm of your hand, and rub around it, across it, next to it, over it, press it, squeeze it, tap on it. This is easier done in the beginning when you are on top where you can control the angle and motion.
Some women will hump the side of their mattress, or the arm rest of a couch or chair, or the corner of a table or counter that way. Drugs or alcohol can make you more horny and responsive up to a point after which it hinders arousal and release. If she is aroused, and has given birth before, you might be able to see somewhat into her vagina when she is aroused. In these positions, he can even do the rubbing, or you can take his fingers and use them to masturbate yourself. After you learned to do this, you can even try it in any face-to-face position, even missionary. You have to be patient and make sure he understands that your magic orgasm button is your clitoris, and not your vagina. We all are insecure about something, but when you have sex it is not the time to fear what he is thinking about the way your breasts swing, or the different size nipples you have, or the way one of your inner lips are sticking out, or how dark the edges of one of your inner lips are. Concentrate on how you feel, on how the sexual tension is building in your genitals and body. If you are worried about something you did not do that day, you will not be able to concentrate on your pleasure. If you begin to stroke your clitoris and vulva, you will begin to feel warm, and your heart rate and breathing will increase. You may begin to feel the desire to release the stress and tension, even getting a bit frustrated by it. A lot of feel good hormones and chemicals are rushing through your body and brain, and if your partner is there, you may feel the urge to cuddle and be close (bonding). It can depend on where you are in your menstrual cycle, how you feel, how fit and healthy you are and how happy you are. To examine the hypothesis that a prominent tubercle of the upper lip is associated specifically with greater likelihood of experiencing vaginal orgasm (orgasm elicited by penile-vaginal intercourse [PVI] without concurrent masturbation). Extended foreplay is however of minimal use when you want to orgasm with his penis inside you.
If you follow a good hygiene routine and your vulva still smells bad, speak to your doctor. Again I’ve also covered the reason for this in my “3 Things Every Successful Diet Must Do” eBook, which is available at Health Tips From the Professor. The bottom line is that these metabolic boosters are dangerous – and they just might kill you.
Four ounces of chicken will provide the protein and leucine you need to sustain muscle gain for several hours. I have covered the evidence behind leucine’s importance in maintaining and building muscle mass in a previous “Health Tips From the Professor”, Leucine Triggers Muscle Mass. That’s probably because DMBA looks enough like DMAA that intelligent consumers might be scared off.
However, in most cases there is no objective evidence that their supplements actually work.
In total, your clitoris is over 15cm long, it has a head (glans), hidden neck, hidden body, two hidden bulbs and two hidden legs. It is likely just a small fleshy ring or flaps of thick elastic tissue, looking the same as everything else around it. Most women do orgasm within 5 minutes, but taking consistently or occasionally longer does not mean anything.
Him sticking his finger into your vagina during oral sex after you are aroused, can feel incredibly good.
During the formation of the sex organs in a fetus, the same tissue that forms the penis forms the clitoris. There is after all nothing saying that intercourse should be the traditional pumping action.
If you want to think about something else, imagine yourself in another place, or with somebody else. Once you faked it, you lied to yourself and to him, and you cannot go back to work on it anymore without looking like a fool. If you are worried about getting pregnant, you will not be able to give your thoughts and body over to the pleasure. By the time you end up panting on top of each other, you will already be more aroused than you are at any other time. But in general, saying that you made your boyfriend cum, means that he had an orgasm and ejaculated. Women’s partnered orgasm consistency is associated with greater duration of penile–vaginal intercourse but not of foreplay.
Wash in and between all the folds and pull back your clitoral hood and wash the crevices of this area. However, when you follow people on those diets for two years or more, none of them work very well (see myth #2), and there isn’t a dimes worth of difference between them. You can press harder or softer, move faster or slower, or even very slow and very light with just a finger tip on your clitoris. Or spank yourself lightly, or run your finger around your anus which is also very sensitive. You can also lie on your stomach and put a stuffed toy, pillow, blanket or your hand or fist between your legs an hump it, much the same way as you would move when you have sex and you are laying on top. The strangest thing about this is that a relative of Napoleon Bonaparte and a close friend of Sigmund Freud, Princess Marie Bonaparte did the original study.
You have to switch off your conscious brain that sows doubt and insecurity, and connect to him on a new level. Fantasy is a good way to deal with your anxiety and keep the ordinary day out of your thoughts while having sex.
This is because blood rushed into your breasts and it increased in size to the point where it is now being squeezed by your bra.
Your head may lift up involuntary so that it looks like you are in a slight fetal position. The one and only function of that small clitoris glans with its 8,000 nerve endings is sexual stimulation leading to orgasms. On a brain scan, it looks like a Christmas tree lighting up from all this electrical activity. If you need to, sit between his legs with your back against his chest, take his fingers and masturbate yourself with it so that he can feel the speed, tempo, pressure and where you like to be touched. You have to feel safe, secure, loved and appreciated in order to live to your full sexual potential. It is a time to concentrate on your desires, emotions, feelings, not on your physical body.
Many women develop this reflex in their late 20s or early 30s when they are comfortable with their bodies and secure in their relationships. So these women have difficulty realizing that they are getting aroused and concentrating on the sensations flowing from their genitals during sex or masturbation. This will cause the energy to be released throughout your body, setting off the waves of pleasure, heat and muscle spasms. It is just something you do like sleeping, breathing or eating to keep you healthy and functioning.
When you get sexually aroused, blood rushes to the vagina and it will open up to look like a pipe. Once they start taking Ritalin, their brains suddenly become aware of the good sensations coming from her genitals. Feel good and bonding chemicals are secreted directly into your brain by glands, giving you that feeling of well being, being satisfied and happy and wanting to bond with your partner.
You are not forcing him to spend time with you, he is doing it because he desires you, and crave your body.



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