Cholesterol Can also be Good for Our Body

By Conqueror Team

We all know that cholesterol is not good for our health. It can cause heart disease and other problems. However, we might not know that cholesterol is also vital for our bodies. This blog post will explore the benefits of cholesterol and why we need it.

What is Cholesterol?

You’ve probably heard a lot about cholesterol and how it can harm your health. High cholesterol can lead to heart disease, stroke, and other serious health problems. But what you may not know is that cholesterol isn’t all bad. In fact, cholesterol is essential for our bodies to function correctly. Here’s a closer look at the good and bad of cholesterol.


Cholesterol is a waxy substance found in our bodies. It is mainly produced in the liver but can also be found in some foods we eat. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is often called “bad” cholesterol because it can build up in the arteries and form plaque. This can lead to heart disease. HDL is often called “good” cholesterol because it helps remove LDL from the arteries and prevents plaque from forming.

The Benefits of Cholesterol


1) Cholesterol is essential for our brain health.


2)Cholesterol helps our body to repair itself.


3)Cholesterol is necessary for hormone production.


4)Cholesterol protects us from infections.


5)Cholesterol aids in vitamin D absorption


6)Some Vegan diets might lead to high cholesterol levels


7)We need cholesterol for a healthy pregnancy


8)Eating foods rich in cholesterol does not necessarily increase our cholesterol levels

Supplements: Why You Need them even When You are Healthy

By Conqueror Team

we have all been there, feeling under the weather and popping vitamin c like it is our job. but what about when we are feeling fine? do we still need to take supplements? the short answer is yes. while a supplement cannot make up for an unhealthy lifestyle or diet, they can help to ensure that we are giving our bodies the nutrients it needs to function at their best. here are three reasons why you should make sure to take supplements even when you are healthy.

They help to fill in the nutrient gaps in our diets.


Most of us do not get the recommended daily intake of fruits and vegetables, let alone the other food groups. This means that we are likely not getting all of the vitamins and minerals that our bodies need on a daily basis. Supplements can help to fill in these nutrient gaps and ensure that our bodies are getting what they need.

The average person does not eat a balanced diet. Even if you think you are eating a well-rounded diet, chances are you are not getting all of the nutrients your body needs on a daily basis. This is due in part to soil depletion, meaning that fruits and vegetables grown today do not have the same nutritional value as they did 50 years ago. Health supplements can help bridge the gap and ensure that you are getting the nutrients your body needs.

They can help to improve our overall health.


The right supplement can help to improve our overall health by providing our bodies with the nutrients it needs to function properly. For example, omega-3 fatty acids have been linked with a number of health benefits, such as reducing inflammation, improving heart health, and boosting brain function.

They can help to prevent certain diseases and conditions.


By ensuring that our bodies are getting the nutrients they need, supplements can help to prevent certain diseases and conditions. For example, vitamin D3 has been shown to reduce the risk of developing type 2 diabetes, while calcium can help to prevent osteoporosis.

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How to deal with setbacks in weight/diet/health goals

By Conqueror Team

Setbacks happen, and there is no need to stress about them over and over again!

Personal barriers can trigger setbacks and distract you from your motive, whether it is about maintaining a healthy life, following a diet or going to the gym. For instance, an injury can put a stop to your daily workouts, a family gathering can force you to overindulge, or an emotionally stressed moment can upset your healthy eating habits.

Either you can keep stressing over your intruded diet plan, or you can learn from the setbacks and turn it into motivation.

Want a piece of advice? Go with the second option.

Here are 12 recovery techniques to get you back on track.

  • Forgive yourself for going down the road of pessimism;
  • Set new goals;
  • Contact a nutritionist and ask them to make a new diet plan for you. This time a little easier than the last;
  • Focus on your nutritional health rather than weighing yourself over and over again;
  • Avoid stress at all costs. Keep yourself away from negative people and thoughts. Perform relaxation therapies like yoga for peace of your mind;
  • Get creative with exercise. Play different sports, compete on the run with your friend, plan a family hike, or you can go swimming;
  • Extract your frustration through exercise – just sweat it off;
  • Whenever you’re feeling down, reach the social support of your friends and family. Spend quality time with them;
  • Hire a personal workout trainer to get tailored services and attention;
  • Go slow, don’t take big steps at the start! Taking too much on can be overwhelming and can throw you off to your old humdrum habits;
  • Bare minimum. If you can’t go on a full-on diet and exercise routine, start small. Start by skipping bad sugary drinks and processed foods or adding a fruit or vegetable to your plate;
  • Set up a music player and make exercising fun. Pause your exercise for a while and dance wildly to your favourite songs because hey…! No one’s watching.

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Benefits of Protein Supplements

By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

  1. Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

  1. Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

  1. Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

  1. It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

  1. It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known  can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1.      Setting Unrealistic Targets;

2.      Stress And Depression;

3.      Short-Lived Motivation;

4.      Looking For Shortcuts;

5.      Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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Opioid-Free Ways To Beat Pain

By Conqueror Team

You’ve been dealing with a horrible, pulsating headache and, to make matters worse, you’ve just had a paper cut, all while you’re dealing with a sore throat caused by your recurring seasonal allergies. You’ve had enough and you’re reaching into your bag to find something that will make the pain stop. While you may think that aspirin or an ibuprofen pill will take your pain away, the best choice you can make is to use natural, opioid-free remedies! Your body will be far more thankful for that than it would be if you were to take one of those pills. You probably have all the ingredients lying around in your kitchen, so read on to learn a quick and easy way to help yourself when you’re in pain.

Going to the doctor or taking a pill is still important when you are experiencing severe pain but, sometimes, when you have a slight headache or other minor aches and pains you may not need to see your doctor right away. There are many other remedies for pain relief that don’t include doctors and medicine.

Below you will find a list of natural ways to beat some of the most common types of pain:

           1. Bleeding;

           2. Rashes and allergies;

           3. Painful gas;

           4. Headaches and migraines;

           5. Throat pain or sore throat;

           6. Muscle and joint pain.

1. Bleeding

When you cut yourself accidentally, sprinkle the wound with a little bit of cayenne pepper. You may think that this will cause a serious burn or that it will hurt you even more but not only will the bleeding stop quicker, your pain will also decrease significantly.

2. Rashes and allergies

 If you have serious allergy problems or your skin peels off regularly, you should take antihistamine therapy. However, in the case of sporadic allergies you can try the natural and much cheaper way – green tea. The reason green tea helps is because it is highly packed with antioxidants, which help your body to fight various allergens.

3. Painful gas

Eating beans or raw vegetables can create gas problems. To prevent this, try to include digestive spices in your diet: ginger, peppermint, coriander, etc. You can make tea with them or use them in your recipes. These spices also help with inflammation and pain.

4. Headaches and migraines

Headaches can be really annoying, and they have a “special ability” to ruin your day in a second but, luckily, you can combat that pestering pain by rubbing a little peppermint or lavender oil on your temples and neck. Another remedy is rubbing a slice of freshly sliced ​​lemon on your forehead. You may also benefit from increasing your caffeine intake, so brew a fresh cup of coffee or make yourself some green tea. If you feel a throbbing headache, apply an ice pack and hold for twenty minutes for pain relief.

5. Throat pain or sore throat

An irritated throat is usually a sign of a cold, so if you have any accompanying symptoms, you should see a doctor. However, to reduce general pain and irritation, gargle with warm salt water, then drink hot tea with honey and lemon. This will not only relax your throat but it will also help you get rid of the pain much faster. Moreover, hot beverages are always soothing to a sore throat.

6. Muscle and joint pain

You’ve probably heard this one before and, even though it sounds counter-productive, exercising can significantly help minimize the pain you feel in your muscles, joints and bones. By exercising, you are helping your body stay in good shape and you’re making it stronger, which results in a better response to inflammation and other types of pain.

Bottom Line

Many people will look for pain relief in pills first but the food we have in our kitchens can act as natural and much healthier analgesic alternatives. There is nothing that can heal you and help you more than the gentle gifts Mother Nature gives us.

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Intermittent Fasting as a Form of Gut Health Maintenance

By Conqueror Team

There is evidence that intermittent fasting can enhance cardiovascular and metabolic health, perhaps aiding in the management of type 2 diabetes. Intermittent fasting is a broad term that refers to a variety of strategies. At its most fundamental, it entails intentionally refraining from food for certain periods of time, either for health or religious reasons. Intermittent fasting is any dietary plan in which you alternate between eating regularly and fasting. We all naturally fast while we sleep; however, intermittent fasting is a deliberate decision to not eat (or dramatically reduce calorie intake) for a certain length of time, whether it is hours or days.

When it comes to our gut health, what we eat has an impact on which bacteria grow and thrive in our stomach. What we consume creates a narrow line between probiotic and pathogenic microorganisms.

Unhealthy diets high in saturated fatty acids, processed carbohydrates, and artificial sweeteners can activate the immune system’s inflammatory response. This reaction intensifies with time and can lead to the development of disease states such as autoimmune disorders.

Healthy gut microbe populations are unsure how to deal with this circumstance. For starters, they dislike sweets and fast meals. As a result, they do not aid in the digestion of these meals. This leads to weight gain and increased inflammatory responses.

A long-term diet of junk foods kills beneficial microbes throughout the digestive system. Beneficial bacteria thrive on a diet of nutritious foods, lean proteins, and complex carbs. As a consequence, opportunistic microorganisms will take their place, eventually causing havoc in your body.

This is why eating more fermented foods, such as yoghurt and Kombucha tea, is good for the stomach. Our bodies also couldn’t operate without these essential microbes.

The One Meal A Day (OMAD) regimen

The least popular of the bunch, but growing in popularity. You eat one huge meal each day and then fast for the remainder of the day. These are just a handful of the numerous ways in which individuals engage in IF. There are more rigorous regimens available, such as 24-hour fasts, Eat Stop Eat, as well as Alternate-Day Fasting.

When it comes to weight loss, intermittent fasting has been proven to be just as successful as any other type of diet. Furthermore, the Bacteroidetes study found that reducing weight naturally boosts the prevalence of these gut bacteria. As a result, as you lose weight on IF, you may be boosting the good bacteria in your body. This may help you lose weight over time.

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How to Beat Chronic Fatigue Syndrome

By conqueror Team

Chronic fatigue syndrome (CFS) is characterised by extreme exhaustion despite bed rest. Physical or mental activity may aggravate its symptoms. CFS can strike unexpectedly and linger for years. Females are more affected than males by this condition.

Even though experts have discovered several biochemical anomalies in patients with the condition, they still do not know what causes it. An infection, chemical exposure, anaesthesia, immunisation, or trauma such as a vehicle accident may cause the condition to be triggered quickly in certain people. CFS may also develop slowly in other people over months or years.

What exactly are the signs and symptoms of chronic fatigue syndrome?

CFS symptoms can resemble the flu. The following are the most prevalent CFS symptoms. However, each individual may uniquely experience symptoms. Symptoms could include:

  • Light sensitivity
  • Headache
  • Tender lymph nodes
  • Weakness and fatigue
  • Muscle and joint discomfort
  • Unable to focus
  • Insomnia
  • Forgetfulness
  • Swings in mood
  • Confusion
  • Fever of low intensity
  • Depression

CFS severity might change over time. A person with CFS may be at one degree of severity today, and their condition may improve or deteriorate over time. Some individuals’ diseases might worsen substantially for no apparent reason. Other people have a “fluctuating condition,” in which they have better and worse spells that span months or years. It is still unknown why this occurs.

Steps to Overcome Chronic Fatigue Syndrome

Increase your intake of vitamin B6.

Researchers discovered a clear relationship between low vitamin B levels and chronic fatigue syndrome in a study published in the Journal of the Royal Society of Medicine.

Vitamin B6 aids in the prevention and relief of fatigue, as well as the maintenance of a healthy immune system. As previously noted, some experts believe that some viruses have a role in CFS, hence raising B6 levels may be a beneficial therapy. B6 promotes T-cell activity, helping them to fight infections more effectively.

Increase your intake of potassium and magnesium.

According to research, both potassium and magnesium can help relieve the symptoms of chronic fatigue syndrome. Chronic fatigue syndrome patients were shown to have low magnesium levels, which accounted for a low red blood cell count in a research published in the UK medical journal The Lancet. Potassium is in charge of electrolyte equilibrium in the body. Avocados, spinach, coconut water, kefir and yoghurt, white beans, bananas, dried apricots, and mushrooms are all potassium-rich foods.

Chronic fatigue syndrome can strain relationships because people do not always comprehend your level of weariness, discomfort, and lack of interest. Your energy levels will rise once you have removed foods from your diet that are triggering CFS symptoms and increased your vitamin B, potassium, and magnesium intake.

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Burn Fat Faster!

As obesity keeps affecting millions of people around the world, the rates of mortality and morbidity have skyrocketed.According to the World Health Organization (WHO), the number of obesity-related deaths is far greater than the number of people who die from famine. How scary is that?

Many people associate obesity with the number that the scale shows. However, that is not the full story. What’s causing all the diseases and complications is the high body fat deposition, especially around the abdomen.A little understanding of how to supplement your diet to reap the benefits of a full, healthy life can’t be over emphasised!

Here are the top 3 foods that boost metabolism and fat burning:

Fish oil

Fish oil is an extremely healthy ingredient that’s found in fatty fish. This oil can temper down inflammation, oxidative stress, and other harmful cellular processes.
Omega-3 and omega-6 fatty acids have been shown to drastically increase weight loss.
In a 2010 study, researchers provided 46 participants with daily fish oil for 6 weeks. The results of the study showed that participants lost an average of 0.5 Kg. Researchers also noted that the serum levels of cortisol dropped, which is the stress hormone responsible for activating fat-storing metabolic pathways.

Coffee

The caffeine found in coffee is a potent central nervous system stimulator that boosts alertness and vigilance. This substance can also help people lose more weight by boosting their metabolism.
In one study, individuals who consumed coffee before exercising experienced twice the degree of lipolysis (fat burning) relative to the control groups.

Apple cider vinegar

Apple cider vinegar is an ancient remedy that may provide several health benefits, including reduced inflammation, better glycemic control, and appetite suppression.
The active ingredient – acetic acid – is also implicated in weight loss.
In a 2009 study, 144 overweight participants added two tablespoons of apple cider vinegar to their usual diet for 12 weeks.
By the end of the study, researchers reported that participants lost an average of 1.7 kilograms of fat.

Originally published on https://www.urconqueror.co.uk/blogs1/foods-that-boost-your-metabolism-and-burn-fat

15 Simple Steps To Conquer Dieting

If you want to lose weight and keep it off, there’s no need for toughing things out. All you need is to create a few new habits – like staying motivated by making simple changes in your life!

Firstly, if following trends proves hard at first then give yourself time; eventually the new routine will become second nature, many schools of authority suggest 30 days of practicing a new routine then becomes second nature. So much so that going along with these practices becomes enjoyable rather than tedious or difficult. Keep it going:)

Simply master these simple 15 motivational steps first and gradually add to them, we’re sure you’ll be pleasantly surprised with your focus and results. What have you got to lose? (pun intended 🙂 )

1.  Keep your mind positive. Read something motivational in the morning before your work day kicks in. There’s enough motivation at your finger tips these days to last a life time. Kind of makes you wonder why the negativity win-out mostly. Maybe a blog for another day:) Stay positive! Maybe read something forfree by Mark Weeks (founder of all things Conqueror)

2. Once you’ve decided to move towards a productive lifestyle, you need to disregard a sedentary lifestyle. It’s all about momentum. Keep going forward, it’s not a race with others.

3. Find a diet plan that suits your daily life routine and is easy-to-follow. This way you won’t face trouble maintaining it for longer intervals. It’s preferred to get in touch with a certified dietitian to get a custom-built diet plan. It might quicken your results, but you know you better than anyone.

4. Take baby steps. Set small goals at first; once you start moving towards your desired routine nothing can stop you from achieving your goals!

5.  Unfollow those Instagram modelsthat mislead you and make you feel any inferior and then add @urconqueror 🙂

6.  Make a food journal with a difference! Try out some delicious and healthy recipes you’ve always wanted to cook, eat, and note it down to for future use. Checkout these Amazon books to get the ball rolling.

7.  Don’t weigh yourself daily. If you feel healthy and fit, then the weight scale can say whatever it likes. Sometimes, you may be losing fat but gaining muscle simultaneously, which can keep the numbers on the scale persistent. Weighing yourself is an easy trap to demotivation, don’t fall for it.

8.  Photograph your progress monthly. That way, you can keep an eye on your development without getting demotivated. There’s no need to share it with others.

9.  Thought about getting a dog? You can take him with you whenever you’re off to walk or jog. He will make you run and sweat more. Besides, who’s a more loyal friend than a dog? Huh?

10. Talk to an expert trainer and ask for advice according to your current body progress levels. Checkout your Facebook friends, someone always knows someone willing to part some wisdom.

11.  Stop comparing your body with other people. You might be more healthy on the inside than them. Don’t forget! Slow and steady wins the race.

12. Celebrate Your Success with your most trusted circle of friends and family.

13. Reward yourself with some cheat meals after a tough week of heavy workouts and an intense diet. Saturday is as good as day as any to have several cheat meals. It’s okay, Monday will be here before you know it.

14.  Connect with people who support and encourage you in your lowest times.

15. Identify your trigger points of stress eating and work on them, so that you won’t come to overindulging. Possibly the hardest step to take. But, comfort eating can mask a whole different set of problems, you’ve come this far don’t blow it, keep going. 

Okay, I’ll admit these simple steps are not rocket science. But those who don’t follow at least 7 of these stepping stones will be covering up their bellies come June. But you, oh yeah, you’re different,  you’re going to bask in the delight of getting that perfect tan. Bring it on. Good luck and keep in touch.

Originally published in https://www.urconqueror.co.uk/blogs1/15-simple-steps-to-conquer-dieting

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