Melatonin: functions and role in the body

Melatonin is a neuropeptide synthesized mainly by the small brain gland epiphysis, and has a unique effect on the human body and animals. With the help of melatonin, the epiphysis participates in the regulation of cyclic processes.

How melatonin is synthesized?


According to the chemical structure, melatonin is a derivative of serotonin, which, in turn, is synthesized from the amino acid tryptophan, which comes from food.

The hormone of sleep is formed in the cells of the epiphysis, and then secreted into the blood, mainly in the dark.

The epiphysis receives information about external illumination along a complex neural pathway: from the retina of the eye through the branch of the optic nerve to the epiphysis.

Bright light instantly blocks its synthesis.

Therefore, the maximum level of melatonin in the epiphysis and in the blood of a person is observed at night, and the minimum – in the morning and afternoon.

A healthy adult produces 30 micrograms of melatonin every day.  The peak of daily synthesis is 2 am.


Functions in the body


  • Regulation of circadian rhythms.


  • An antioxidant effect: it easily penetrates through cell membranes and neutralizes free radicals. According to the latest data, its effect is 2 times higher than that of the well-known antioxidant vitamin E.


  • Another effect of melatonin is to stabilize the work of the psyche with anti-anxiety activity and improve cognitive abilities through the stimulation of visual perception.


  • The anti-cancer effect has been actively studied lately: its antitumor effect has been revealed in several serious scientific works. The hormone melatonin indirectly affects the synthesis of a compound that promotes the appearance of cancer cells.


  • The antiamnetic effect of the hormone, which is important for the protection of neurons in ischemic brain damage, has also been found.


  • Melatonin is involved in the work of the immune system: with a lack of it, the susceptibility to infections increases.

Fiber: types, benefits and sources

Fiber is an important product for modern people.

We live in a world where food is absorbed fast, the body does not have time to adequately respond to the increase in sugar after eating refined and high-calorie food.

Sugar rises slowly with two components:

  1. Fat
  2. Fiber

Pure protein must necessarily be “diluted” with fats and vegetables and other vegetable products (preferably fresh). Some amino acids also turn into glucose. It can be a delayed increase in sugar after a decent portion of lean protein.

Types of fiber:

Soluble fiber.

Helps to balance the pH of the intestine, prevents constipation, improves the absorption of nutrients. Food for beneficial bacteria.

Insoluble fiber.

Does not dissolve in water, is not fermented by bacteria. It’s just a kind of mechanical stimulator of the intestine.


Best sources of fiber:

1. Avocado. A good source of potassium, vitamins E and C, B6, folic acid.

2. Pears. A source of vitamin C, vitamin K, and potassium. Digestive stimulant.

3. Different berries. Vitamins A, C, E, K, folic acid, minerals (manganese, potassium). Useful antioxidants.

4. Coconut. Coconut flour is a very good choice for alternative baking.

5. Figs. Dried fruit is probably too sweet, but fresh contains not so many calories and a huge amount of nutrients: potassium, pantothenic acid (B5), copper, B6.

6. Peas. In 150 grams of cooked food – about 9 grams of fiber.

7. Pumpkin. A source of vitamins A, C, K, calcium, iron, zinc, magnesium and phosphorus.

8. White cabbage.  Source of vitamins C, K, B2, B6, B1, folic acid, manganese.

9. Beans. Contain good vegetable protein, thiamine, magnesium, phosphorus, folic acid.

10. Chickpeas. Protein, copper, folic acid, manganese, and even omega-3 and omega-6 fatty acids.

11. Lentils. A source of protein, iron, folic acid and phosphorus.

12. Nuts. Vitamin E, magnesium, riboflavin, a good set of omega-6 fatty acids.

13. Flax seeds. A source of protein, thiamine, manganese, phosphorus, magnesium, copper, and omega-3 fatty acids.

14. Chia seeds. For lovers of jelly and all sorts of puddings.  A source of phosphorus, calcium, manganese, and omega-3 and omega-6 fatty acids.

15. Quinoa and buckwheat. A source of iron, vitamin B6, magnesium and potassium.

16. Bananas.  A good source of potassium, vitamin B6, and manganese. But, I would say, too much sugar.

17. Oatmeal.  A source of manganese, thiamine, phosphorus, selenium, magnesium, iron, and zinc.


Main fiber benefits

1. Weight loss. Foods high in fiber are absorbed slowly and provide a long satiety, protect against spikes in blood sugar. Appetite decreases naturally.

2. Support for the heart and blood vessels.

4. Normalization of blood sugar levels. Studies have linked fiber intake to a 20-30% reduction in the risk of developing type 2 diabetes.

Fitness myth: fat burning food

👉Fat burning food is more of a beautiful myth than the truth. With any food that enters the body, the exact opposite happens: all food contains calories, and if they are extra for a person, they will go into fat.


The body can only be in two states:

Anabolic state:

We eat, the food goes to the stomach, then to the small intestine. From there, the substances enter the bloodstream, and the body begins to use them or sends them to storage. This is the time when the hormone insulin is active. All fat burning stops at this point.

🔸Catabolic state:

When the body has finished digesting and assimilating food (3-5 hours), it begins to use its reserves for energy supply. Just now, the body is in the “fat burning” mode.

Each day, the phases alternate several times.

✅This is the principle of fat accumulation and weight loss:

If the total energy comes in more than the body spends, the person gets fat. If on the contrary, the weight loss happens.

So the idea of fat burning food is not a true fact.


🔺Fat burning products

Any food has calories — some more, some less. This means that any food can be stored in fat.

👉Scientists are finding different substances in food (red pepper, ginger, green tea, grapefruit, etc.) that increase metabolism or may slightly increase thermogenesis. But there are almost no good controlled studies in humans.

In addition, the research deals with highly concentrated extracts found in food. This is difficult to transfer to a normal diet, otherwise you will have to drink liters of tea, eat whole ginger, and kilos of pepper and pineapple.

✅Burning fat requires a calorie deficit, healthy foods, proper physical activity, consistency, and nothing else.

Listen to your body, see how it reacts to certain products and to various types of physical activity.

9 factors that decrease thyroid gland function

The thyroid gland  is located in the throat, has the shape of a butterfly and is responsible for the thermoregulation of the body and metabolic processes: it determines what your temperature will be, whether your appetite will increase or decrease, and how you will spend energy.

Problems with thyroid function are a common thing nowadays.

The first and key factor is the environment (air, plastic, water, hormones in the food, low-quality materials, etc.).

The second factor is immobility, lack of exercising.

We already talked about what important roles thyroid gland plays in our body.  So now let’s understand the factors that have negative affect on it.

The key factors that influence thyroid gland function:

🔹1. Problems with microflora and digestion in general.

Thyroid hormones are deactivated by the liver, and then sent to the intestines with bile. Most of them are reabsorbed and reused, so poor digestion is a serious blow to the thyroid gland.

🔸2. Stress.

Stress can lead to both hypothyroidism and hyperthyroidism. The mechanisms are different: cortisol reduces the levels of T3 and T4, with chronic stress, the conversion of T4 to T3 in the kidneys and liver is disrupted.

🔹3. Inflammatory processes.

High levels of c-reactive protein and other markers of chronic inflammation are clearly correlated with reduced production of both TSH, TRH, and T3. During inflammation, cytokines are produced that inhibit the conversion of T4 to T3.

🔸4. Reduced leptin levels or leptin resistance.

Leptin low level is a consequence of overeating. This hormone clearly indicates that the food was not right and the person ate too much.

Exercise, interval fasting, and/or significant calorie restriction regulate leptin levels.

🔹5. Environmental toxins.

We live in a world of plastic and artificial hormones that get into drinking water, and it’s hard to do anything about this aspect.

🔸6. Lack of iodine.

One of the most common causes of hypothyroidism. But an overabundance of iodine is also a problem that affects the thyroid gland.

🔹7. Lack of selenium.

Selenium is involved in the conversion of T4 to T3. It is a stimulator of thyroid function and at the same time its defender. Selenium deficiency should not be allowed. But selenium accelerates the removal of chromium, this should be monitored.

🔸8. Lack of iron.

There is such an enzyme of the thyroid gland-peroxidase. In order for it to perform its functions correctly, you need a sufficient amount of iron.

🔹9. Vitamin A deficiency.

There is a correlation between vitamin A deficiency and thyroid dysfunction. Retinol (Vitamin A) – is responsible for protein biosynthesis. Vitamin group ” A ” has a positive effect on the immune system, improves the condition of the mucous membrane, bones and teeth. Retinol strengthens nails and hair, relieves puffiness and sagging skin, has a good effect on vision.

Thyroid hormones. Symptoms of hypothyroidism.

Most of the diseases we encounter in adulthood are the result of our habits and lifestyle, rather than genetics or bad envirоnment.

One of the organs of our body that suffers greatly from an unhealthy lifestyle is the thyroid gland. The thyroid gland is most seriously affected by an unnatural, non-physiological lifestyle.

The fact is that there are no other reasons for any hormonal imbalance than our  inattention to our mental and physical state.

But the main thing is to understand the problem and its causes in time and get on the path of physical and mental health.

🔹What are thyroid hormones?

Let’s talk about T3-triiodothyronine and T4-thyroxine.

T3 is the result of the breakdown of T4, an important process that is stimulated by thyroid – stimulating hormone (TSH).

T4, in turn, is synthesized from the amino acid tyrosine.

Why are they called that?

It’s simple. T3 contains 3 iodine atoms, and T4 contains 4.

It is a sufficient amount of T3 that determines the level of energy and the well-being of the body as a whole.

But its deficiency is a delay in development and other problems, which we will talk about later.


🔹The processes in which thyroid hormones are involved:

1. Breathing.
2. Energy synthesis.
3. Heart rate.
4. Cognitive functions.
5. Mood.
6. Body weight
7. The condition of the muscles.
8. Menstrual cycles.
9. Thermoregulation.
10. Cholesterol level.
11. Growth and development.
12. The state of the intestine.
13. Digestion.

No more, no less, right?

Symptoms of hypothyroidism (reduced thyroid function):

-Bad sleep.
-Increased fatigue.
-Problems with concentration.
-Hypersensitivity to cold.
-Slowing of the pulse.
-Weight gain.
-Dry skin and hair.

📌An extremely important aspect for the synthesis of T3 is the normal amount of iodine and selenium.

Brazil nuts – are high in selenium. It is also found in animal kidneys, eggs, liver, seafood, sunflower seeds, and fish.

Iodine should be monitored with the help of an endocrinologist.

How to choose the most important men’s accessory – a watch?

The accessory that shows everything.

The status of a modern man is largely reflected in his style, in particular in the accessories he wears. One of these status elements is a watch, which has long been performing the function of not just an indicator of time, but has already become a full-fledged accessory.

Position in society, success, life goals and style – all this can be seen only by one small accessory.

Choose the right watch.

To make the right impression, choose a watch according to your image.

I want to share my story about how I finally managed to find the perfect brand of watches, and I hope that this will help other men who are in search of a beautiful, status, but at the same time convenient accessory, which in addition to a visual picture can give something more – a sense of strength and power.

About a year ago, I found out the watch brand S-Force. With deep roots in bodybuilding, MMA, American football and many other sports, they have grabbed the attention of many men and women on a global level.

I was very impressed with the idea behind the brand. The idealogy of strength and power, embodied in the slogan – “Strength Overcomes”. Watch as a reminder of the innate ability to overcome obstacles that others around us will declare impossible, of the strength that we possess.

For me, this is more than words, because my whole life is dedicated to overcoming obstacles, which has turned into my professional activity as a personal fitness instructor.

My main goal in life is to help people discover their physical and spiritual potential, to find and cultivate strength, confidence and the desire for new achievements.

I must say that the design of the S-Force watch, as well as the manufacturing technology, also correspond to my lifestyle. I’m constantly on the move, meeting people and working out in the gym. For me, it is important that my watch is comfortable, technologically advanced and at the same time looks stylish, both with a classic suit, and with sports or casual clothing.

One of my favorite models is the ARES. This watch meets all my requirements. The comfortable silicone strap is firmly attached to the wrist, which is very important during cardio activities.

A solid stainless steel case powered by a shock resistant Swiss movement – the most important quality for watches, provided twhen you workout with heavy weights.

This model is available in different colors, but I prefer the matte black, because it is ideal for those days when you need to combine a business meeting and a workout in the gym.

I want to note that the best option is to purchase several models and change them if necessary, according to the time and place.

A universal model is a watch with a metal bracelet – they are suitable for both a daily image and a more formal one.

For example, the S-Force has an ALEXANDER model with a Stainless Steel Link Bracelet and Sapphire Crystal Glass with anti-reflective coating.

As an alternative, I purchased an ORION model in a combination of black and gold. One of my favorite combinations, it looks powerful and stylish.

Finally, I want to note that S-Force has thought out all the details. The watch comes in a metal flight case type box. Very stylish, isn’t it?

As a personal fitness trainer of successful and high-status men, top managers and the owners of businesses, and a entrepreneur myself, I can definitely say that the payback of a good quality watch is an investment of a man in his own image. A well-chosen model is a concise and harmonious completion of the personal style.

The PROMO CODE BST10 will give 10% OFF PRICE for purchasing any model.